Home      Nutritional tips
Print this pageAdd to Favorite

Nutritional Tips 

Eat fresh vegetables

Did you know we need to eat 6 – 8 servings of fresh, good quality fruit and vegetables each day to support our body with the necessary vitamins, minerals, fiber, enzymes and water it needs to maintain long term health?  If you aren’t ‘eliminating’ every day, that is your first sign that your vegetable intake needs to increase.  Choose organic when possible to reduce toxins entering your body.



Water and Fiber are your best friends

While fresh vegetables, fruit, whole grains provide us with the necessary fiber we need to absorb, break down and eliminate the food we eat, we wouldn’t function without water.  If you’re not feeling 100%, there is a good chance you are in need of some good quality water to push things through and support your body’s cells so they can function optimally. To figure our how much water your body needs in a day, calculate your ideal body weight and divide that by 2.  That is the minimum number of ounces of water you need, not including  those days when it gets hot outside or you sweat.  When that happens, you need to drink even more.  Remember, water hydrates. Watch out for misleading advertising on drinks that actually have a net dehydrating effect on our body such as sports drinks, flavoured water and power drinks.

Grocery Shopping 101

Have you ever noticed that unprocessed foods, such as vegetables, fruits, nuts, seeds, meats, chicken, seafood, eggs and dairy are located along the outer part of the grocery store? You are better off sticking to those isles. Remember, the more processed the food is, the less nutritional value, the more chance of toxic additives such as Trans Fats, Tartrazine, MSG and Refined Salt there will be. Instead, choose good quality foods that are whole, natural and as live as possible. Double or triple up on a recipe and freeze it for future use. This will increase nutritional value, save you money and improve your overall feeling of wellbeing (not to mention reduce packaging!).


whole grain vs white or enriched

Which one would YOU choose? A slice of white bread containing 66 calories, 1.9 g protein and 0.6 g fiber or a slice of whole wheat bread with 69 colories, 3.6 grams of protein and 1.9 grams of fiber? If you choose whole GRAIN bread, instead of whole WHEAT, you will increase the fiber content yet again because the bran and germ are still intact. This provides insoluble fiber that acts like ‘Draino’ and keeps your intestinal tract clear and healthy, reducing any chance of developing disease. Plus, you feel fuller for longer which helps keep that weight in check. Choose whole grain rice, pasta, flour, cereal and crackers. Good choices include: barley, brown rice, buckwheat (not a wheat at all), bulgur (cracked wheat), millet, oatmeal (not out of a package!), popcorn (air popped), wild rice. Look for the word “whole” when buying these products.

Organic vs non

Experience vitality by eating good quality, fresh foods that are free of chemicals to avoid free radical build-up that is hard on our body to eliminate. 70% of industrialized produce grown in the US has been deemed to contain pesticides of some sort. Buy organic when you can, especially strawberries, grapes, apples, cherries, nectarines, peaches, pears, leafy greens and sweet peppers. This is just the tip of the iceberg on this topic!!


Stay ahead of the Game

Include an abundance of antioxidant-rich foods in your diet. Foods containing Vitamins A, C, E, Selenium, Zinc, bioflavonoids provide these powerful nutrients that can fend off even the meanest bug. Include lots of garlic, onions, berries, green leafy and bright coloured fruits and vegetables (especially the white parts), nuts, seeds, wheat germ and lightly steamed broccoli, cauliflower and Brussel sprouts. Supplement with 2 grams of Vitamin C when you really need to knock something out of your system.

What the drip on water?

Drink lots of fluids to help your body rid itself of microorganisms that shouldn’t be in your body. Room temperature water, herbal tea, Macha tea or freshly squeezed citrus juice are welcome supporters in beating off a bug.

Garlic; Nature’s wonder drug!

For 25 years, I have depended on garlic to fight colds and flu. As soon as I feel something nasty coming on, I chop up garlic (1 – 3 cloves depending on how bad I think the bug is) and chase it down with a big glass of water or freshly squeezed orange juice. It works - it’s cheap and I don’t stink (no, really!). If you catch it early enough, you will ‘nip it in the bud’ and be fine within a few hours. Garlic is a microbacterial that kills unwanted bugs naturally.

Stress and Nutrition

Nomatter how well you eat, stress has been known to keep up healthy or make us extremely ill. Stress is the most important aspect to supporting the immune system. Excessive cortisol levels, due to ongoing, unmanaged stress, can lead to serious illness and even disease! Don’t let that happen to you. Along with eating well, taking supplements to re-balance your body’s systems and getting regular exercise and getting adequate sleep, stress is the key to long-term, sustainable health. Include social time for friends and family on a regular basis to help manage stress.

Chew Your Food

By chewing your food, your digestive system will have the chance to absorb the nutrients in your food and break down food particles sufficiently. By gulping chunks of food, we overtax our digestive system and can cause irritable bowel symptoms, fatigues, headaches, intestinal disease and others.

Limit liquid intake during meals

Our digestive juices contain enzymes, bile, amino acids and water that break down our food. By limiting our liquid intake during meals to ½ - 1 c of room temperature liquid (room temperature water or herbal tea are best), we don’t interfere with the digestive process.

Try a New Food

Soba Noodles? Kohlrabi? Kale? These, and many others, provide wonderful flavour, texture, nutrition (and variety!!) to our diet. Why not try one new food a month to start? You’ll be amazed at what you discover! Visit the internet for recipe ideas and see what you are missing.




Kensington Health Group
301 1167 Kensington Cres NW
Calgary AB T2N 1X7