Healthy Eating for Your Active Lifestyle

July 15, 2019

We Say Goodbye

After 10 years of partnership between AFLCA and Dairy Farmers of Canada, Nourish Move Thrive is retiring! Thank you for your support and interest. As of September 1, 2019, you will no longer be able to order resources from this website.After September 1, please contact the AFLCA office.  The Nourish Move Thrive Team
  • May 28, 2019

    Are Trending Diets Harming Your Gut?

    The world of nutrition is full of controversy – just Google “best diet” and you’ll see what I mean. However, we may finally have something we can all agree on – the importance of a healthy gut. There are still many questions and researchers are hard at work to determine what a healthy gut flora actually looks like, the benefits of specific probiotic strains and the complexity of the gut-brain axis. Sadly, many trending diets may be harming your gut. 
  • May 15, 2019

    Four Things You Need to Know About Lactose Intolerance

    You’ve just finished a delicious breakfast of sourdough with your favourite spread, yogurt and fresh fruit and a steaming cup of coffee with a splash of cream. You settle into work content and satisfied…until your stomach starts gurgling, you feel discomfort and you find yourself looking for the nearest exit so that no one experiences your flatulence.
  • April 2, 2019

    Breaking Up with Diet Culture: Are You Stuck in the ...

    After years of trying the latest fad diets and feeling frustrated, you’ve decided it’s time for a change. You’re choosing nutritious foods and trying to listen to your hunger and fullness signals. You’re trying not to focus on the number on the scale. But while you may not be following a specific diet plan, you still feel a sense of anxiety about food, nutrition and health. What gives?
  • March 18, 2019

    Protein and the Anabolic Window

    Protein is likely the macronutrient that gets the most attention when it comes to the fitness community. Along with this spotlight comes a lot of misinformation and speculation because “if it sounds like it makes logical sense that must mean that it’s true – right?” Wrong. So, what holds true today when it comes to timing eating protein around physical activity?
  • March 5, 2019

    An Update on Protein: What you need to know (or thin...

    Chances are this is not the first blog that you have read on protein. We have written about it before as have many others. However, with the huge amount of information available, it can get tricky to navigate what is a fad vs., evidence-based fact. The other side of the coin is that research is an ever-evolving process. I would encourage you to keep up with your reading, such as with these blogs, where we try our best to keep YOU in the know. 
  • February 19, 2019

    Eight Nutrition Sources You Can Trust

    In a sea of nutrition information, we need to take care to sort the bad from the good lest we be led in the wrong direction (carnivore diet, anyone?). Here are my go-to nutrition sources. They are reliable, realistic, fun and evidence-based. Need I say more?
  • January 8, 2019

    Changing Bodies: Weight gain in menopause

    One day, you wake up and notice that your clothes don’t fit. It seems you look at food and it goes straight to your middle. Just as the body of an adolescent changes in predictable and expected ways, so does that of a woman in menopause. What changes should you expect? 
  • December 18, 2018

    Decoding Nutrition Buzzwords

    With the approach of the New Year and thoughts of resolutions and diet overhauls, it’s easy to get overwhelmed by marketing schemes promoting the latest nutrition cure-all. By paying attention to some of the trendy nutrition buzzwords, you can avoid getting caught up in the hype, and instead focus on sustainable, evidence-based nutrition tips.
  • December 4, 2018

    Five Tips for Eating Intuitively During the Holidays

    Does the idea of attending holiday events and having no control over the food available seem daunting? If so, you’re not alone. Instead of letting food rules get in the way of celebrating, try using these five tips for eating intuitively during the holiday season. 
  • November 20, 2018

    Do you need an alkaline diet?

    Based on the premise that the pH of food impacts health, an alkaline diet has garnered interest from health professionals, lifestyle bloggers and nutrition researchers for years. Despite claims that seem convincing, research indicates that the foundation of this diet is far from firm and does not lend its support. 
  • November 6, 2018

    Why this dietitian still eats dairy ...

    In our obsession with free-from diets, many of us are dismissing dairy and other foods from our grocery cart. Here are five reasons why this dietitian still chooses to eat dairy and encourages others to do the same. 
  • October 16, 2018

    Five Nutrition Myths That are More Fad Than Fact

    Once upon a time, fat was made out to be public enemy number 1. Now, carbohydrates are on the hot seat. In the face of so much conflicting nutrition information, it can be difficult to separate fad from fact. This month, a registered dietitian does the legwork for you by busting five popular nutrition myths.
  • October 2, 2018

    Are Lectins the New Gluten?

    If you’ve been keeping up with nutrition trends, you might have noticed that plant foods, such as pulses and whole grains, have been the target of some serious food bashing. Typically seen as nutrient powerhouses, these foods are being accused of causing weight gain and chronic disease because they contain a protein called lectin. But does the science stack up? 
  • September 17, 2018

    Food: Friend or Foe? Is an elimination diet right fo...

    Do you suffer from digestive concerns (gas, bloating, constipation), low energy, symptoms of inflammation, autoimmune disease, mental health concerns, or hormone imbalance? You won’t have to look far before finding an elimination diet that promises a cure. 
  • September 1, 2018

    Food: Friend or Foe? Do you have a food sensitivity?

    I cook for a group of friends every Monday night and they have definitely challenged my creativity in the kitchen. The menu is gluten-, dairy-, peanut- and egg-free! With the exception of a peanut allergy, these diet restrictions are based on food sensitivities or intolerances. While food allergies are relatively well understood in terms of cause, diagnosis and treatment, food sensitivities and intolerances are not as clear and testing isn’t standardized. This can result in misdiagnoses with serious health consequences.
  • August 1, 2018

    Navigating the Milk Aisle

    A few months ago, we took a look at the evolving yogurt aisle. It shouldn’t come as a surprise that the milk cooler has also been evolving. With multiple choices of ...
  • June 19, 2018

    Leucine: The Protein Switch

    New evidence shows that not all proteins are equal when it comes to making muscle protein. Whey protein, found in milk products, is more effective than other protein sources for enhancing muscle protein synthesis. 
  • June 1, 2018

    Retrain Your Taste Buds and Tame Your Sweet Tooth

    As we age, our taste preferences also change and develop. Some taste changes are welcomed as a rite of passage, such as learning to enjoy coffee or fine wine. However, many people bemoan their lingering sweet tooth. In light of the increasing emphasis on the perils of too much sugar, it is no wonder that people want to cut back. But, can you retrain your taste buds? And should you make going sugar-free your goal? 
  • May 22, 2018

    Post pregnancy? Five Steps to Your Best Body

    Have you recently had a baby? In the coming months, you will feel the pressure from images on Instagram, family and complete strangers to get your body back.  As a first-time mom to an eleven-month-old, I’ve been there, uncomfortable with a softer mid-section and fuller cheeks. What eating and exercise looked like pre-baby isn’t the same due to a new and unpredictable schedule, a body that is recovering and sleep deprivation. The pressure to ‘get your body back’ in the midst of this can be overwhelming. 
  • May 1, 2018

    Food for Fertility: Can you eat to conceive?

    If you or someone you know are among the one in eight couples that struggle with infertility, you have likely come across all kinds of advice on eating to conceive. But if recommendations such as eating pineapple core sound unappealing, what can you do to optimize your diet for fertility?
  • April 17, 2018

    Relative Energy Deficiency in Sport (RED-S) – What y...

    Relative Energy Deficiency in Sport (RED-S) sheds light on the complex factors that affect athletes and active individuals. RED-S is the lack of energy available (EA) for the volume or intensity of training or competition. This can result in complications that impact sport performance and overall well-being. 
  • April 1, 2018

    What’s Trending in Sports Nutrition

    Did you know the global sales of sport and fitness nutrition supplements is expected to exceed 8.8 billion USD by 2020? That’s because athletes continue to seek a competitive edge through food and supplements. So, what are the hottest sport nutrition trends this year, and are they right for you? 
  • March 20, 2018

    Sleep More, Eat Less?

    Between family life, busy social schedules, work and the latest season on Netflix, catching enough z’s is a common struggle. While we can cover up the grogginess with a strong cup of coffee, are there less obvious side effects of a short night that we need to consider? Does sleep deprivation impact what you eat? 
  • March 1, 2018

    The Ketogenic Diet Craze

    It has been quite some time since a diet has gained as much traction as the ketogenic diet. You would be hard pressed to scroll through your various social media accounts without seeing someone’s transformative photos of their “keto journey.”  So, what is the real deal with this diet, and what are the nutritional implications of joining in?
  • February 20, 2018

    Four Tips to Start Eating Intuitively

    The idea of intuitive eating – eating when you’re hungry and stopping when you’re satisfied – is a food philosophy that continues to grow in popularity. Based on the ten principles of intuitive eating, here are four tips to get started.

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