Nutrition and the Link to Mental Health

The relationship between food and mental health is an emerging area of research and is still not well developed. However, there is a known intersection between food and nutrition and mental health. A recent study released just last month, has found an inverse association between diet quality and depressive symptoms. The researchers studied 141 females from a Canadian University in 2012-2013 and reviewed their diets using a three-day food record. This population, which has not been well studied in the past, is at risk for depression and unhealthy lifestyle habits. The study found that those with diets of poor nutritional quality had elevated depressive symptoms.

Spring Clean Your Pantry

It's that time of year again where we are often inspired by the nice weather to clean and organize our households. So, why not spring clean the pantry too? Going through your pantry food stock can be a great way to draw attention towards foods that should be used up soon, thrown out, or stocked up on, in order to make healthy eating easier.

Cheesy Vegetarian Quinoa Casserole

This meatless meal is sure to be a crowd pleaser in any household. It is loaded with fibre and protein from the black beans and quinoa, and packs in a good amount of vegetables! This Mexican inspired recipe can be easily customized based on likes and dislikes. Don't like zucchini? Take it out and add more bell peppers. Like spicy dishes? Choose hot salsa or amp up the quantity of chili flakes. This recipe is fairly forgiving, so feel free to play around with the specifics.

Go Green Avocado Pasta Sauce

If wearing green on St Patrick's Day is good luck, then surely eating a green meal is too! While I can't guarantee you'll find a pot of gold after eating this pasta, you will be on your way to reaching your recommended vegetable intake (I know, not quite as exciting).

6 Dietary Changes You Can Make to Combat Inflammation

Acute inflammation occurs as a result of our bodies' healing process and is beneficial when we are trying to heal a cut, for example. Chronic inflammation on the other hand, is a long term response whereby the acute inflammatory processes fail to heal our injury or infection. This type of inflammatory process can be a risk factor for conditions such as diabetes, heart disease, and cancer. The impact of dietary habits on inflammation are still not completely understood. However, there is evidence to suggest that some foods have the capacity to help reduce and combat inflammatory processes. There is by no means a magical food that will serve as a cure all to inflammation, although there are several dietary changes you can make that have been shown to have a positive impact on inflammation.

Magnificent Mulligatawny Soup

 This soup balances sweet, savoury, and spicy in every bite. The blend of rice, chicken, vegetables, and crisp apples, make this recipe a definite crowd pleaser. This soup is a go-to recipe of mine whenever I am sick as the spice from the curry and chill powder can really do wonders opening up your sinuses. This is also a "one pot" meal, making clean up a breeze (important to me as I unfortunately don't have a dishwasher….).

Sensible Snacking Secrets

Snacks can be nutritious and round out our diets by providing us with an extra opportunity to achieve our recommended intakes. For many individuals snacking is a great way to pack in more vegetables. There is really no hard and fast rule for snacking. Snacking can help perpetuate weight loss or hinder your efforts, depending on the approach you take. Whether you are always on the go, work from home, or are a frequent flyer, there are a few main principles everyone should apply to make the most out of their snacking.