100 Calorie Snacks

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If you keep your snacks to 100 Calories and they are included in a sensible diet, you can enjoy everything in moderation, serving sizes are where most people run into trouble with weight gain

100 Calorie Snacks

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Snacking doesn’t have to be eliminated from a well-balanced diet.  Try to keep your snacks to 100 calories or less

Make sure you don’t overdo the fruit and sugary options, 1 per day, they can ruin your blood glucose levels

5 Calorie Sugar-Free Jello packs are great to have on hand or you can try some of the 100 (or less) calorie snacks in the picture above

14 Foods that Lower Cholesterol

14 Foods to Lower Cholesterol.png


This post is informational only and does not replace medical advice – Please consult with your own health professional



What is Cholesterol?

Many people are told by their doctor the have high cholesterol, or Triglycerides but aren’t really sure what that means

Not all Cholesterol is created equal

There is Good Cholesterol (HDL) and Bad Cholesterol (LDL)

HDL stands for High-density lipoproteins, while LDL is an abbreviation for low-density lipoprotein

LDL, the Bad Cholesterol is when plaque builds up in your arteries and makes it hard for blood to get to your heart.  You want to lower the “bad”  LDL cholesterol, and triglycerides (fats), which your body stores in fat cells and increase the “Good” HDL cholesterol

HDL on the other hand, the Good cholesterol,  gets rid of the excess fatty cholesterol in your blood via your liver where it’s broken down and removed from your body

Cholesterol is a waxy substance that’s found in all of your cells.  It attaches itself to proteins that travel through your bloodstream

When arteries become blocked, it is often caused by a build up of excess plaque that clings to the walls of the arteries and narrows the artery, restricting blood flow, this is when blood clots form and can lead to stroke, heart attacks or death


Most of us have seen ads on tv for Lipitor, Crestor and Zocor, these drugs are in a class called statins, their main function is to lower the bad cholesterol



Smoking greatly reduces your “Good” HDL cholesterol and narrows your arteries



Increasing physical activity can lower your triglycerides while increasing your HDL levels, and you may also lose some weight which is good for your overall health if you are tipping toward obesity



DIET can play a big part in good and bad cholesterol

Fried, fatty foods, cakes, cookies greatly increase the BAD cholesterol due to their high saturated trans fat content, the elimination of these alone, can drastically reduce your bad cholesterol

You can easily reverse the bad cholesterol and increase your good cholesterol with simple diet modifications


Foods that lower “bad”Cholesterol:

You should include more of these in your diet

Fruits & Vegetables:

  • orange juice
  • apples
  • berries
  • avocado
  • Brussel sprout


  • green tea
  • red wine

Omega 3:

  • Salmon
  • Fish
  • Mackerel
  • Tuna
  • Sardines
  • Olive Oil

Nuts & Grains:

  • Almonds
  • Walnuts
  • Hazelnuts
  • Brown rice
  • oatmeal


These foods have been proven to lower bad cholesterol and help to increase your good cholesterol

Interestingly enough, the majority of these very same foods reduce inflammation in your body as well

Food Fighting Inflammation


This post is informational only and does not replace medical advice – Please consult with your own health professional


What is Inflammation?

Many people wake up in the morning with stiff joints, and while this is your body adjusting to inactivity for prolonged periods of time, it doesn’t necessarily mean you have inflammation

Inflammation goes much deeper than morning stiffness, it can be a painful, debilitating condition brought on by a lot of different factors, including, stress, diet, lifestyle, injury or illness

Inflammation is your body’s immune system malfunctioning. It’s associated with arthritis and some autoimmune conditions

Inflammation occurs when chemicals from the body’s white blood cells are released into the blood or affected tissues to protect your body from foreign substances. The release of these chemicals increase blood flow to the area of injury or infection, and result in redness and warmth. Sometimes the chemicals cause a leak of fluid into the tissues, resulting in swelling. This process stimulates nerves and cause pain.

Doctors are quick to prescribe anti-inflammatory drugs, but they do not often solve the root of the problem and many of them have ingredients and additives people may be allergic or sensitive to or that cause other issues like asthma

So what can we do to help ourselves?


Exercise – this is a great, sensible solution written down on paper, but the reality is that exercise is a crazy thing to suggest, because often those with inflammation are so sore and in so much pain, they literally are unable to exercise.  And really, don’t these doctors think we would exercise if we could ?

Another solution may be physiotherapy that gently aids you into moving your joints more and becoming more active, but from personal experience, sometimes this can make the joints more inflamed

Aquatic exercises are a better option because they are not weight bearing and have less impact on joints



DIET can play a big part in inflammation

Fried, fatty foods & white pasta can play a big part in inflammation, the elimination of these alone, can drastically reduce inflammation, as can a lot of highly processed foods

There is some light at the end of the inflammation tunnel

Even if you can’t take anti inflammatory drugs or exercise, you can take small pro-active steps by modifying your diet

There are known foods, available organically, in nature that can greatly improve the symptoms of inflammation in our body


Foods that Fight Inflammation:

  • Broccoli
  • Cauliflower
  • Green Beans
  • Asparagus
  • Brussels
  • Cabbage
  • Peas
  • Onions
  • Sweet potatoes
  • Pumpkin
  • Yams


Green Leafy Vegetables

  • Lettuce
  • Spinach
  • Arugula
  • Kale
  • Bok Choy


Other Vegetables:

  • Bell Peppers / Capsicum
  • Cucumber
  • mushrooms
  • Red Beets / beetroot



  • Cranberries
  • Raspberries
  • Blueberries
  • Mulberries
  • Strawberries
  • Pineapple
  • Cantaloupe
  • Limes
  • Lemons
  • Apples
  • Tomatoes



  • Tumeric
  • Ginger
  • Garlic
  • Basil
  • mint
  • oregano
  • parsley
  • Rosemary
  • Thyme
  • Cinnamon
  • Cumin Seeds
  • Horseradish


Omega 3:

  • Salmon
  • Fish
  • Mackerel
  • Tuna
  • Sardines
  • Oysters
  • Olive Oil


Nuts & Grains:

  • Almonds
  • Walnuts
  • Hazelnuts
  • Brown rice


Many doctors suggest a Mediterranean diet high in Omega 3

While these foods may not totally cure your inflammation, they certainly will help to relieve some of the symptoms and reduce inflammation in your body





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