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London Ontario

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Prologue

Fat has had a bad connotation associated with it over the past 50 years. Society has hopped onto trends of low- fat dieting and coining fat-free products whenever possible.  The truth is, we need fat in our body. Fat is a valuable source of energy. It is one of the three macronutrients (protein, fat and carbs). They are mainly composed of triglycerides and smaller amounts of sterols and phospholipids. Fats provide essential fatty acids, fat-soluble vitamins and fat-soluble phytochemicals for the body.

Chapter 1- A Day in the Life

20-35% of the body’s daily needs should come from dietary fat intakes. Variables which impact your need include: your age, gender and physical activity levels. In a 2000-calorie diet, this accounts for about 44-78 grams of fat. We get 9 calories per gram of fat making it the most energy dense of the three macronutrients.

Chapter 2- Sources of Healthy Fat

Good sources of healthy fat include nuts, seeds, fish, oils and avocados. To get a better picture: half...

Try this recipe as an appetizer or a side dish when you are in the mood for some asian inspired cuisine! 

 Don't know what to make of soy? Get your facts here! 

Soy What?

There is a lot of debate between people on whether or not soy is beneficial so what's the scoop?

Here are the soy specifics I think everybody should be informed about!

1. Soy comes from the soybean plant. It is classified in the legume family.
 

2. Soy contains high quality protein, comparable to that of meat products chicken and eggs.
 

3. Breast cancer: There has been plenty of research completed on the potential health benefits and the safety of soy. Soy foods, but not supplements, may help to prevent breast cancer. More research is needed to understand the specific amount and to better understand soy's role in breast cancer prevention. For breast cancer survivors, 2 servings a day is safe to consume.  

4. Heart health: Replacing high fat animal foods such as meat and dairy with soy foods can be heart healthy. A small decrease in LDL (lousy) cholesterol is typically found when at least 20 grams of soy protein daily ( eg 1 cup of soy milk). 
 

5. Popular sources of soy are in...

The Book of Protein

Prologue:

Protein is one of three macronutrients necessary for the body’s growth, development and maintenance.   

Chapter 1:  What are Proteins?

Proteins are large molecules composed of amino acids.  They are the body’s major source of nitrogen.

Chapter 2: The Importance of Protein

We need protein for:

  • cell growth, repair, and continuous maintenance

  • hormone functions

  • enzymatic reactions

  • fluid, electrolyte and pH balance

  • energy source

Chapter 3: A Day in the Life

10-35% of your daily nutrient needs should come from protein. In relation to body weight, this equates to a minimum of 0.8g of protein for kg of body weight per day.  This is the standard for a healthy individual to prevent muscle depletion. The amount varies according to age, physical factors, and activity levels.

The distribution of protein should be 25-30g in meals and 10-15g of protein in snacks.

Chapter 4: A.A (Amino Acids)

20 different amino acids are used to make proteins.

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