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Overcoming the fear of food – FIT Talk With Tania



For many, stress and anxiety go up at the thought of trying to navigate through a party or dinner out, where they have no idea what the food will be, when they can’t even get things under control and the food is coming from their own kitchen.

It may sound like an odd question but fear around food is something many struggle with on a daily basis, especially the holiday season.

If you’re a regular reader of this column, you will have seen me refer to this time of year – Thanksgiving through to Easter – as the “season of food.”

It’s fairly obvious, with most of the year’s holidays, parties and celebrations blocked into this part of the calendar. And they all involve food.

I mean really, it doesn’t seem to matter where in the world you go, which culture you look at or who you talk to, you’ll be hard pressed to find a place where they celebrate a holiday, occasion or special event without food.

Personally, I can’t think of any. Why? Food brings people together. Gathering around the table, mingling at a party, cutting the cake at a wedding, etc., there’s just something about “breaking bread” that makes us feel connected. Except however, when the mere thought of attending a party or the mention of Christmas dinner triggers a wave of panic and that sick feeling in the pit of your stomach.

Hopefully this not you and you can’t relate. But for those who can, let’s dive into what may be triggering that angst and then unpack what you can do to let go of the fear and bring back the fun and enjoy the holidays.

Typically fear comes from things we don’t understand and/or things we can’t control. So, if we’re thinking of this in the context of food, for anyone who has struggled with health and/or weight and can’t seem to gain any ground no matter what they do, herein lies the problem.

I speak to a lot of people who say they eat “good” foods. They say they don’t eat many “bad” foods but just don’t understand why they can’t shed the weight and get those related health issues under control.

It’s no wonder stress and anxiety go up at the thought of trying to navigate through a party or dinner out, where they have no idea what the food will be, when they can’t even get things under control and the food is coming from their own kitchen.

Let’s first address the idea that foods are either “good” or “bad”. It’s true, some foods have a higher nutrient content than others, but labelling foods as “good” or “bad” only serves to create thoughts of guilt and shame for having a piece of birthday cake or indulging in dessert at your spouse’s Christmas party.

To be clear, food is neither good or bad, it’s simply a protein, fat or a carb, PFCs if you will. Food either nourishes your body, or it nourishes your soul. And we need both in order to live happily, in balance and love life.

It’s also important to understand that whether you’re choosing the apple or the Christmas cookie, unless you know what category it comes from and what to put with it to create that balance, you’re not going to get the results you want.

Imbalance can cause hormonal issues along with spikes and crashes in blood sugar causing the body to store fat, increases cortisol levels, insulin resistance, elevated blood sugar, cholesterol, blood pressure, inflammation, weight gain, low energy, poor sleep, sugar cravings as well as increases the risk for diseases like diabetes, hypertension, cancer, Alzheimer’s, autoimmune, to name a few.

On the flip side, when we eat foods in the right portions, in the right frequency and in the right balance, our body naturally enters homeostasis – the scientific word for balance. It’s in that place where hormones are balanced, blood sugar stabilizes and the body naturally releases stored fat, metabolism is turned on, energy increases, cravings decrease, weight comes off, risk of disease is lowered and all you body’s organs and systems are working together rather than fighting each other.

Notice how I have yet to recommend which holiday treats to stay away from in order to make this work for you. That’s because you don’t have to give up your favs in order to start making progress. In fact that’s one of the biggest reasons diets fail. They’re all about telling you to give up, cut, count, track, etc., rather than educating on how to eat the foods you love in a way that creates hormonal balance and stabilizes blood sugar. But then again, if you no longer felt the need to try another diet or had anxiety around food, they’d be out of business.

So how do you enjoy your favs, avoid the holiday weight gain, stop stressing over food and even burn some fat over the holidays? PFC3.

• Never arrive hungry. Having a protein, a fat and a carb together in small portions, frequently throughout the day keeps metabolism turned on and burning fat. Not eating and “saving your calories” only slows the metabolism, burn muscle and stores fat.

• Never deprive yourself. Not allowing yourself to join in a meal only creates a feeling of guilt with food

• Be choosy. When you indulge, be intentional and choose your favourites. You’ll enjoy it more, be satisfied with less of it, and you’ll feel good rather than guilt about what you ate.

Now that you understand the basics of PFC, I encourage you to use those three tips and go to the staff party, do that cookie exchange, go to Christmas dinner. You’ll be able to enjoy yourself knowing that your health and weight goals are being supported, not sabotaged.

Stop dieting, start living.

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Several Vitamins Recalled Due to Potential Metal Contamination, Including Products Sold at Costco and Walmart



Several types of vitamins, including some popular brands sold at major retailers like Costco and Walmart, are being recalled due to the possible presence of metal fibers. Health Canada issued three recall statements on Friday, highlighting the affected products and advising consumers on the necessary steps.

Among the brands involved in the recall is Kirkland Signature, a staple at Costco, along with Webber Naturals and other brands sold at multiple retailers across Canada, including Walmart and Shoppers Drug Mart.

The vitamins listed in the recall are:

  • Kirkland Signature: B100 Complex Timed Release
  • Life: Vitamin B Complex with Vitamin C
  • Option+ & Life: Prenatal Multi-vitamins 100 Tablets with Folic Acid, Spectrum Prenatal Postpartum, Multivitamins & Minerals Women, Spectrum Women 22 Vitamins & Minerals plus Lutein, Lycopene
  • Webber Naturals: B50 Complex Timed Release, Most Complete Multi Womens 50+ One Per Day, Most Complete Multi Mens 50+ One Per Day, Vitamin B50 Complex
  • Wellness by London Drugs, Option+ & Life: Multi Women/Femmes 50+ with Lycopene and Lutein Multivitamin and Mineral, Multivitamin & Minerals Women 50+, 50+ SPECTRUM Women/Femmes 50+ 23 Vitamins & Minerals plus Lutein, Lycopene
  • Wellquest, Equate, Option+, Wellness by London Drugs & Life: Vitamin B100 Complex, Timed Release
  • Natural Factors: Hi Potency B Complex, RevitalX, Super Multi® IRON FREE
  • VegiDay Vegan Organic ALL IN ONE: VegiDay Vegan Organic ALL IN ONE

Health Canada advises consumers who have purchased any of the affected products to consult their healthcare provider before discontinuing use and to monitor for any health concerns.

Customers with concerns or questions can contact the recall firm directly. Additionally, any side effects or health product safety complaints should be reported to Health Canada.

For more detailed information, you can access the three Health Canada notices, which are listed under the Factors Group of Nutritional Companies Inc. recall, on the Health Canada website.

This recall serves as a reminder to consumers to stay vigilant about product safety and to follow recall advisories to ensure their health and well-being.

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8 Tips for Incorporating More Fruits into Your Dessert



Incorporating more fruits into your desserts is not just a way to enhance flavours, but also a smart approach to add nutritional value to your treats. While desserts are often indulged as guilty pleasures, introducing fruits can transform these moments into healthier delights, enriching them with vitamins, minerals, and fibres. Whether you’re a home cook looking to improve your family’s diet or a culinary expert aiming to innovate your menu, adding fruits offers a myriad of benefits. These range from boosting the aesthetic appeal of your dishes with vibrant colours to enhancing the natural sweetness with a lower calorie count.

The tips provided here will help you seamlessly integrate more fruits into your dessert recipes, making them irresistibly wholesome and appealing to all ages. This approach not only caters to the health-conscious consumer but also opens up a palette of fresh, tantalizing flavours that can redefine what dessert means.

Explore Variety

Diversity is key in enriching desserts with fruits. Experiment with different textures and flavours, from berries to tropical fruits. This variety ensures each bite is unique and delightful. Try combining sour cherries with sweet mangoes, or add citrus segments to balance richer desserts. Even blending frozen bananas into a creamy texture can mimic ice cream. Consider adding a double fudge bar frozen dessert to your fruit platter for an indulgent twist.

Use Fresh and Seasonal Fruits

Seasonal fruits offer the best in flavour and nutrition. Incorporate fresh, local produce into your desserts to capture peak tastiness. Fresh strawberries or peaches can elevate simple dishes like ice cream or cakes. Local farmers’ markets are ideal for finding the freshest options. Remember, the closer the fruit is grown to its consumption point, the more nutrients it retains. This approach supports local agriculture as well.

Make Fruit the Star

Create desserts where fruits are the main attraction. Dishes like fruit tarts or berry-packed pavlovas highlight the natural sweetness of fruits, reducing the need for added sugars. Let fruits dictate the dessert’s flavour profile and design, focusing on the natural colours to attract the eye. This strategy can make even simple dishes feel luxurious and crafted with care. Plus, it often leads to lighter, less calorie-dense desserts.

Opt for Healthier Preparations

Instead of always baking or frying, try raw preparations or use healthier cooking methods like grilling or poaching. Grilled pineapple or poached pears offer a delightful texture and are easy to prepare. These methods preserve the integrity and nutritional value of the fruit better than baking or frying. Cooking fruit in this way can also unlock new flavours, enhancing your dessert experience. Try brushing fruit with a little honey or maple syrup before grilling for a caramelized finish.

Experiment with Spices

Spices can enhance the natural flavour of fruits. A dash of cinnamon, cardamom, or vanilla complements fruits like apples and pears beautifully, adding complexity to any dessert. Nutmeg and ginger are also excellent with juicy fruits like peaches and plums. Experimenting with spices can transform a simple fruit dish into an exotic and enticing dessert. Such additions are simple but effective ways to elevate the taste without added sugar.

Incorporate Dried Fruits

Dried fruits are concentrated in flavour and can be a great addition to desserts. Sprinkle raisins, dried cranberries, or chopped dates over oatmeal cookies or mix them into homemade granola bars for a chewy texture. Dried fruits work well in baked goods because they provide a burst of sweetness and texture. They are also perfect for decorating cakes and adding to snack mixes. Be mindful of the sugar content in store-bought dried fruits, opting for unsweetened varieties when available.

Create Colourful Fruit Layers

Layer fruits in parfaits, trifles, or cakes to create visually appealing and delicious desserts. Layers of colourful fruits not only look spectacular, but also offer varied flavours and textures. This layering technique can be applied in smoothie bowls and gelatin desserts for a stunning visual effect. Try to choose fruits that contrast in colour and texture for the most striking presentations. These desserts are particularly appealing to children and can make eating fruit more exciting for them.

Finish with A Healthy Twist

Top off your desserts with a nutritious twist, such as a dollop of Greek yogurt or a sprinkle of nuts and seeds for extra crunch and nutrients. These additions provide a contrast in textures and increase the health benefits of your dessert. Nuts add healthy fats and proteins, making the dessert more satisfying. Consider using a drizzle of natural sweeteners like honey or agave nectar to enhance flavour without resorting to refined sugars. Such finishes not only improve taste but also boost nutritional value, aligning with a healthier lifestyle.

Incorporating fruits into your desserts is an enjoyable way to make your sweet dishes healthier and more flavourful. By using fruits in various forms, from frozen to dried, and employing them in creative ways, such as natural sweeteners or vibrant toppings, you can transform any dessert into a delightful and nutritious treat. So next time you prepare a dessert, remember these tips and enjoy the added benefits of fruits in your culinary creations.

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5 Life-Transforming Tips to Make it More Fun-Filled



Everyone wants to make the most out of life. From personal life to establishing a successful career, enjoyment is all that people crave the most. But the key to happiness is having fun most of the time. It can be challenging to find time and moments of fun in the routine as life becomes boring and dull for many.

However, you can cultivate your mindset and embrace more pleasure and laughter in your everyday routine. To transform your boring and dull life into a fun-filled one, here are a few tips that you can consider in this blog.

Read on to explore!


1.    Start Enjoying Little Moments

The fun doesn’t need to come from an extensive and spectacular event happening around your life all the time. There are so many small moments in your life that can turn into more fun. All you have to do is embrace those little times in your life and be happy.

For example, you can give yourself a little break from a hectic day and enjoy some chocolate. Or you can make time to enjoy things that you like.


2.    Be Spontaneous In Life

Just like life becomes unexpected most of the time, you can be a little unpredictable with it as well. To bring fun to your life, you can work on being more open to new and unplanned experiences.

If you get an invitation for any activity, event, or sport, don’t say no to it. Getting to indulge in more social activities will help you create new memories and experience new thrills in life.


3.    Bring a Furry Friend in Life

A boring life can easily distance you from fun. To embrace joy in life, having a furry company can do wonders. You can cherish love and warmth and have little moments of joy with a furry one.

If you don’t have a furry companion, you’re majorly missing joy. It’s time for you to look for the best puppy-selling company, such as Fou Fou Puppie’s website, to bring a cute puppy into your life.


4.    Practice Mindfulness

Practicing mindfulness will help you to live the present to the fullest. As most people worry more about their future, it makes them overlook the current joys of life.

What you can consider best to bring fun to your life is practicing mindfulness for at least 2 minutes. Let go of all the thoughts that pop into your head and focus on the positive aspects of living.


5.    Participate More in Fun Activities

There should be no excuse for having fun in life as there are many low-cost fun activities for the community that you can explore to have fun. It can be simple, but it prevents you from living a boring and less-inspiring life.

For example, you can call your group of friends to have coffee together and share more laughter, or you can go to the movies to unwind yourself. These activities will not cost you a fortune and allow you to make the most out of your day, week, and month.


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