Jennifer Foster, Certified Nutritional Consultant

12/05/2025

I call this "fruit salad" lol. The type of food in this bowl is called "nutrient dense". This means, it is LOADED with nutrition (fibre, carbs, vitamins, minerals, protein and fats with the plain 2% yogurt, a sprinkle of granola) and LOW in calories. YES! I know!! Just the advice you were looking for!!

Eat whole foods like this (vegetables too!) on a regular basis - this is key - to help manage your nutrition and those nasty weight gaining calories. Easy peasy. Nothing fancy. No recipe required. Just simple, good food. You will feel the difference in your waistline, your energy, your skin, your mood, etc. It's all good. Add a daily walk (get those feet moving) and lift something weighty a couple times a week, and you got this! Keep track and be proud.

11/19/2025

Very different from yesterday’s oats and fruit and yogurt and nuts breakfast but equally nutritious- variety is the spice of life, especially when it comes to nutrition. Protein, carbs, fats, vitamins and minerals.

Left over Mexican Corn Salad (recipe from Stephanie Kay). Two scrambled eggs, cooked up with a few chopped pieces of leftover pork roast, some greens wilted into the mix, creamy avocado and a slice of toast with butter. All washed down with a hot cup of java. This breakfast is the bomb. Seriously good. Oh my my..oh hell yes..eat whole foods like this on a regular basis to look and feel your best.

11/18/2025

I call this an OMG Breakfast Bowl. Warm oatmeal with apples and cinnamon, chopped walnuts and brazil nut, yogurt, some crunchy granola, thawed strawberries and raspberries, a sliced banana, and a good pour of milk. Eat whole foods like this on a regular basis to look and feel your best.

08/31/2025

Follow for more tips on losing fat in a smart, simple and sustainable way 🎯

Losing weight comes down to maintaining a negative energy balance (being in a calorie deficit)

It seems simple enough but actually keeping that calorie deficit can be quite the challenge (as I’m sure you already know)

So while being in a calorie deficit it essential for losing weight, there are a number of things that will contribute to being successful at maintaining that deficit

✅Sleep
If you’re lacking sleep, your hunger hormones will be out of whack and your cravings will go up and you won’t have much energy to move around much.

✅Protein
Protein not only is necessary to build and maintain your muscle, it also keeps you feeling full for longer. Also, a lot of the calories that you eat that are protein end up being burned up just digesting and absorbing it

✅Strength training
Muscle takes more energy to maintain than fat. The more muscle you have, the more calories you’ll burn passively when you’re not exercising. And of course, the more calories you can burn in your day the higher the likelihood that you are in a deficit

✅Cardio
Cardio isn’t 100% necessary to lose weight but it definitely gives those burned calories a boost. And you’re not really only doing cardio to burn calories right? You also want to reduce stress and improve your cardiovascular health don’t you? 😅

✅NEAT (Non exercise activity thermogenesis) which is all of the calories you burn just by being active (working, walking, gardening etc) can really add up and really help you stick to your deficit

Drinking enough water and keeping your stress levels low are also very important

Share this with someone who’s trying to lose weight.

Even if you already know all of this, a reminder can always help 😊

02/20/2025

Another excellent Canadian nutrition resource, Health Stand Nutrition out of Calgary. Today's focus is on healthy legumes.

02/20/2025

https://www.lovecanadianbeans.ca

These hardy beans thrive in cold temperatures but with their mild nutty flavour, they make a delicious addition to soups, salads, stews or baked bean dishes.

02/04/2025

Nothing like a cup of homemade chicken soup to warm the soul and nourish the body.

Simple and healthy. Balanced nutrition.

01/20/2025

Sautéed Carleton Mushrooms with broccoli and red peppers along side two fried eggs.
A warm, delicious and nutritious way to break-the-fast.

01/09/2025

Apples and oranges. Friends for life. Joined at the hip.

Low in calories & high in nutrients = nutrient dense food = oh so good for the whole body nutrition.

Nothing fancy. Easy to get. Easy to eat. Bite into that sweet juicy apple or slice it or chop it. Peel that orange. Enjoy all that orangey juicy good for the body goodness.

That's all I have to say about that! LOL!

01/08/2025

Some good advice from Healthline..

Your health should be a main priority throughout your life, but most weight loss methods are ineffective and unsustainable. This article covers 20 sustainable ways to lose weight in your 30s.

01/06/2025

Perfect Parfait
Greek Yogurt
Frozen Blueberries
Homemade Granola

Why is it perfect?
Because it has all the macros..protein, fat, carbs.

And because it tastes soooo gooooood!

01/03/2025

Read this and share!

These six small nutrition changes can result in big results..and I mean with physical and mental health, not weight loss.