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I can’t believe it’s already April; this year flew by so fast! I’m sure it went by even quicker for you students. Since we are coming up to exam season, I thought it would be fitting to talk about sleep and nutrition. I am sure you have heard how beneficial sleep can be, but during exams, I think we all take it for granted a bit.

To get started let’s review why sleep is so important. Sleep can help to strengthen learning, focus and memory – which is something you will want lots of over the next few weeks of exams. It also aids in repairing the body and supporting our immune system to fight off disease. Additionally, nutritionally speaking, sleep can impact our appetite by regulating appetite hormones and preventing cravings for less nutritious options. On the flip side, poor sleep can cause increased stress, anxiety and mood swings, among other things.

Now that we got that covered, let’s dive into how we can promote good sleep vs what we might need to avoid. Below are some tips on how to use nutrition to get a better sleep:

1. Eat Consistently – avoid skipping any meals and aim to eat regular, balanced meals and snacks throughout the day to maintain consistent energy levels.
2. Have a Bed-Time Snack – try a banana with nut butter, Greek yogurt with honey or a handful of nuts to support your sleep. This helps to ensure you will be satisfied all night long which can prevent any sleep disruptions.
3. Hydration – drink plenty of fluids during the day to stay hydrated, but try to limit fluids right before bed, for obvious reasons.
4. Caffeine – aim to reduce caffeine intake in the afternoon and opt for herbal teas and other caffeine free options instead.

Now that we’ve covered a few of the easier tips you can incorporate into your daily routine, I want to dive more into your diet and how it can impact your sleep hygiene.

Like I mentioned briefly before, eating regularly helps you to maintain consistent energy levels and prevent fatigue during the day. It also helps to ensure you are eating enough to support steady blood sugar levels which can be important in preventing any waves of late-night hunger. Additionally, while meeting your caloric needs is one piece of the puzzle, it is also beneficial to consider what those calories consist of. Ideally, a diet that is rich in fruits, vegetables, whole grains and lean proteins supports better rest. Perhaps during the exam season, you can think about how to incorporate more of these to support your sleep cycle!

On the other hand, there are a few foods and drinks that can poorly impact your sleep. Below are some of the most common:

• Caffeine – especially when consumed in the afternoon, can stay in your system for many hours and disrupt your sleep. Caffeine can be found in coffee, energy drinks, chocolate etc.
• Highly processed/Sugary Foods – having these types of items too frequently can lead to energy crashes and restlessness through the night.
• Alcohol – while this commonly makes people feel sleepy, it can actually reduce overall sleep quality.
• Heavy Meals/Spice – these are fine at other times of the day but, having them close to bedtime can cause acid reflux and discomfort which makes it harder to fall asleep.

I know sleep can be one of the first things we take for granted when cramming for a test or when life gets in the way, but it is a crucial component of your overall wellness in the long term. I challenge you to prioritize sleep this exam season and see if you can feel the difference, your grades may thank you for it!

**Disclaimer: Blog posts are not meant to replace medical advice. If you have a personal medical condition please consult with the appropriate provider**

In case you didn’t already know, March is nutrition month. This year, Dietitians of Canada has introduced an inspiring theme: Nourish to Flourish! This theme highlights the many ways balanced choices support not just physical health, but also mental well-being, emotional resilience, and social and cultural connections.

To celebrate, we’re focusing on the social and cultural aspects of food—exploring how healthy eating looks different across cultures and how food brings people together.

Our dietary patterns help shape our identities, reflecting our traditions, culture, religion, celebrations, and more. Food is so much more than just nutrients—it’s influenced by our daily lives, from work schedules and cooking skills to family dynamics, budget, and lifestyle. Recognizing these influences allows us to build healthy, fulfilling eating habits that align with who we are.

Today I want to show a glimpse of what healthy eating can look like across cultures by exploring some different food guides from around the world:

(Image credit: Government of Canada Canda’s Food Guide)

It only makes sense to start with Canada! Canada’s Food Guide was revamped in 2019 to use a plate approach in place of the food pyramid. This approach allows for more individuality to be accounted for and includes general guidelines to follow as well as an online tool that houses further resources. The new guide also emphasizes healthy eating habits like cooking more often and eating with others instead of just focusing on healthy food choices.

(Image credit: USDA’s Center for Nutrition Policy and Promotion)

The United States has a similar design using the plate approach that was released in 2011.

(Image credit: Japan Ministry of Agriculture, Forestry and Fisheries, Food Safety and Consumer Affairs Bureau)

Japan uses a unique method of an inverted pyramid. This places food that should be eaten more often at the top and works its way down. As you can see in the illustration it identifies grains, rice, noodles etc. as what should make up most of the diet.

(Government of Antigua and Barbuda/UN Food and Agriculture Organization)

(Qatar Supreme Council of Health/UN Food and Agriculture Organization)

Some other unique designs are the above from Antigua and Barbuda using a pineapple shape and Qatar using a seashell.

(Image credit: National Food Agency (Livsmedelsverket))

Sweden uses a very simple approach compared to some of the other guides by stating what to eat more and less of and suggestions on items to switch to.

(France Ministry of Health/Food and Agriculture Organization of the UN)

A staircase method similar to the idea of the popular pyramid is the design that France landed on.

(Brazil/UN Food and Agriculture Organization)

Brazil decided against any imagery and kept it simple by posting guidelines of recommendations that include the aspect of socially and environmentally sustainable food systems.

As you can see by what I shared today, healthy eating can vary greatly depending on your upbringing, culture and geographic location. Its important to keep this in mind as it could be harmful to one’s mental health if a meaningful or cultural food to them is labeled as “unhealthy” or “bad for you.” Some foods are more nutritious to your body and some foods feed your soul, both are equally as important to your overall health and well-being.

To learn more about the different food guides around the world check out the links below!

Here’s what food guides around the world look like | CBC News

6 Distinctive Food Guides from Around the World | Live Science

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition please consult with the appropriate provider**

This month’s blog we are going to talk a little bit about a big topic! I am sure you have heard the term intuitive eating before, but perhaps we didn’t really know quite what it meant. Stay tuned for the remainder of the blog to get some insight. We are going to discuss what it is, the principles behind it, and some ways you can apply it to your life!

1. Reject Diet Mentality

There is so much information going around now-a-days related to diet culture. These ideals often equate health with thinness, which is not the case! They also make promises that don’t come true which gives a sense of false hope. The first principle of intuitive eating involves rejecting and ignoring these messages in the media. Freeing yourself from these ideas lets you discover eating intuitively without them lingering over you.

2. Honour Your Hunger

The next principle pushes you to acknowledge and honour your hunger. While skipping meals may seem like a good idea, when we ignore our biological hunger signals it can lead to excessive hunger and makes it hard to build trust with food. It’s important to keep ourselves fed adequately with a variety of whole foods that our bodies need to function.

3. Make Peace with Food

No food should create a sense of guilt. Give yourself permission to eat all foods without deprivation. Once you tell yourself you can’t have a specific item it’s only going to make you want it more! Taking away this mentality will help you find a sense of peace.

4. Discover the Satisfaction Factor

Food not only nourishes our bodies, but it also nourishes our souls. It is an essential part of life and tied to so many celebrations and cultures that bring us enjoyment. You should feel satisfied both physically and emotionally while eating, both are equally as important.

5. Feel Your Fullness

Much like principle number two, make sure you are listening to your body when it tells you that you are no longer hungry. Throughout your meal reflect on how you are feeling and listen to those cues.

6. Challenge the Food Police

The Food Police can set up shop in our mind by creating unreasonable food rules which impose a sense of guilt and negative emotions. Try to challenge this voice when it comes up to create a positive mindset.

7. Cope with Your Emotions with Kindness

Food is often used as a comfort measure, but in reality, it only helps for a very short period of time. Long-term strategies are the key to success. Find what works for you – meditation, reading, therapy, self-care etc.

8. Respect Your Body

All bodies deserve acceptance. Respect and honour who you are and how much your body does for you! If you ate and exercised exactly like someone else, you would still look different. Think about how exciting it is to be so unique!

9. Movement – Feel the Difference

Find what feels good. Shift away from exercising to burn calories. Focus on how it makes you feel to move your body, and what a privilege that is!

10. Honour Your Health with Gentle Nutrition

Think about the bigger picture and make decisions that taste and feel good to you! Everyone is different and there is no “right” way.

Learning and applying these principles is the first step to food freedom. Before making big diet changes work towards developing your relationship with food. You can do this by eating regularly to honor your bodies signals and eating a variety of foods (including fun foods)! To learn more about intuitive eating check out intuitiveeating.org.

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition please consult with the appropriate provider**

Welcome back to the start of another year and exciting semester ahead! It is very common to set goals during the start of a new calendar year, and if you have I recommend checking out my blog from last year for some tips to help you make sustainable change. This year I want to focus on nutrition by addition and what better time to discuss that then January, which is fibre focus month!

Fibre provides so many benefits including keeping you regular, lowering cholesterol and helping control blood glucose levels. There has also been research to show that it may help to maintain a healthy body weight and lower the risk of heart disease and some types of cancer. On average the amount of fibre needed per day is 38g for men and 25g for women. For more specific information on how much fibre you need check out this Focus on Fiber article from UnlockFood.ca. This can seem a bit daunting, but it only takes some small changes throughout the day, and it starts to add up. By the end of this blog, you will be a fibre expert and be reaping the benefits in no time!

Firsts let’s break down the types of fibre! (I bet you didn’t even realize there are different types) Fibre can be characterized as soluble which helps manage blood sugar by slowing down digestion and lowers cholesterol; and insoluble fibre which helps keep you regular by speeding up digestion by adding bulk.

Some Sources of Soluble Fibre Include:

• Whole grains: especially brown rice and oats
• Green Peas
• Chia Seeds
• Flaxseeds
• Psyllium Husk
• Avocado
• Winter Squash
• Beans and Lentils are high in both soluble and insoluble fibre

Some Sources of Insoluble Fibre Include:

• Apples
• Nuts
• Whole grains: especially wheat, barley and millet
• Dried Figs
• Berries
• Dates and Prunes
• Coconut
• Beans and Lentils are high in both soluble and insoluble fibre

There are lots of ways to add fibre to you diet throughout the day and make meals and snacks that will keep you full and energized! Here are some things you can try out to increase your fibre intake:

• Look for food labels with 2-4 grams of fibre per serving
• Add berries to your fruit or cereal
• Focus on whole grain options
• Add a salad or a veggie soup to your lunch or dinner
• Have nuts and seeds or veggies and dip as a snack
• Add lentils and beans to your favourite soup and salad recipes

Test out a few of these this week and see how you feel – there are so many ways to incorporate fibre, and they add up fast! I also wanted to mention some of my favourite high fibre choices available on campus to stick with you during those long study days:

• Breakfast – oatmeal, yogurts and berries, bran muffin
• Lunch – Soup, salad, whole wheat wrap or sub
• Supper – Chili, Stir Fry, Chefs Choice
• Snacks – Nuts, Granola Bar, Hummus and Crackers, Whole Fruits

One thing I will highlight is that when increasing fibre, you also need to ensure you are being mindful of your hydration. Fluids help to break up the fibre in your diet to keep things moving regularly!

Overall, I think fibre should be a year-round trend, and your body will thank you for it. Let’s start 2025 off right and make fibre the focus

We are about to wrap up another semester for the holiday season, but first, we have to get through a round of exams and final assignments. Don’t get into the relaxing mode just yet! Today I want to talk about how we can use healthy habits and nutritious foods to help us study smarter and ace those final exams! I will try to keep it relatively short and sweet to not take you away from studying too long.

Planning ahead is going to be your key to success this exam season. This will ensure you are prepared and will help you to save time, money and stress during your studies. If we are being honest with ourselves, we know that we will always choose the most convenient option every time we can. So how can we make the healthy choice the convenient choice? Throughout the blog today I will share meal planning tricks and some of my favourite easy meals and snacks to try out for this season!

I am sure everyone has heard about meal prepping at one time or another, but perhaps you haven’t thought of it in this way. It does not have to look like preparing large quantities of food every weekend and eating the same meals every day for the week. It can be a lot more flexible and still help you eat healthier while saving time. So, here are some of my top tips:

• Plan Ahead: Preparing meals and snacks in advance can save you time, money, and stress. Think of simple and balanced options that are easy to grab when you’re deep into your study groove. Try bulk prepping different proteins, carbs and veg to mix and match and make different meals during the week.
• Keep It Balanced: A balanced diet helps maintain your energy levels and concentration. Include a mix of fruits, vegetables, proteins, and whole grains in your meals to stay nourished and focused.
• Mind Your Caffeine: While caffeine can provide a quick energy boost, too much can lead to jitters and crashes. Monitor your intake and consider alternatives like herbal teas or water to stay hydrated. Check out my caffeine blog to learn more about this!
• Regular Eating: Eating at regular intervals throughout the day helps keep your energy levels stable. Instead of large meals, opt for smaller portions and healthy snacks to maintain productivity.
• Small Steps, Big Change: Implementing even small changes in your eating habits can lead to significant improvements in your study efficiency. Start with these tips and notice the difference in your focus and energy.

Now let’s talk about some of my favorite study foods to make at home or grab on campus:

At Home

1. Upgraded Instant Ramen: this is a quick, easy, and inexpensive meal option that will provide you with the nutrients you need to study hard and ace your exams. Try adding ingredients found in your fridge like vegetables, leftover tofu or meat, boiled eggs etc.
2. Snack Plate: these are a great way to get a variety of foods without having to cook a full meal. Include different cheeses, cold cuts, fruits, vegetables, nuts, crackers and more!
3. Jar Meals: a great choice for on the go. Try making salads, overnight oats, or parfaits in a jar the night before to set yourself up for an easy to grab option the next day!

Check out Cookspiration, a website run by Dietitians of Canada for some other quick and easy ideas to make at home!

On Campus:

1. Grab and Go Salads/Sandwiches: there are lots of different salad and sandwich options all over campus when you’re looking to grab a quick and balanced bite!
2. Chefs Choice: if you want a balanced home cooked meal option, check out the chef’s choice menu for the day. These options typically include a carbohydrate, vegetable and protein source!
3. It’s a Wrap: make your favourite wrap or sub creation with lots of veggies. Try getting a 12 inch and saving half for later when you’re in a rush.

While these are some of my favourites, there are lots of on campus options to support effective studying. Make sure you scout them out, so you know where you want to go when you need a quick bite! Eating smartly will not only enhance your study sessions but also contribute to your overall well-being. Happy studying!