Sweet Spot Nutrition

23/10/2025

Do you know what to eat for heart health but struggle to do it consistently?

Starting next Tuesday I'm offering a 4-part series on making eating changes stick.

It's open to all members of Sweet Spot Kitchen, my community for people who've had heart attacks or are worried about their risk for one. 🫂

See below for what we'll do each week. ⬇️

Learn more and sign up here: https://sweetspotnutrition.ca/join-us-in-the-sweet-spot-kitchen/
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**October 28 - Why Is It So Hard To Change Our Eating Habits?**
First we’ll look at where you are now with respect to heart-healthy eating, whether you even need to change, and if so, exactly what? Then we’ll explore the many factors that might be
driving your eating behaviours.

**November 4 - Our Behaviour Change Toolbox, Part 1**
Armed with insights into your unique eating challenges, we’ll take a tour through evidence-based strategies for staying on track. You’ll make a plan for trying one out, as a no-judgement experiment.

**November 12 - Our Behaviour Change Toolbox, Part 2**
We’ll regroup and discuss how your experiment went. Then we’ll look at another set of
strategies that might help you, and plan for another experiment in change.

**November 18 - Making Healthy Eating Stick**
Again, this session will leave plenty of time for talking about what you tried and what you learned. Then we’ll talk about slips, which are an inevitable part of life, and how to get back on
track.

15/10/2025

Took this to a family member who had a heart attack over the weekend. 😢 Nuts are a great heart-healthy snack! They’re blood pressure, cholesterol, and blood sugar friendly. All of them. Satisfying too. ❤️😋

14/10/2025

Another beautiful Life in Hearts issue is out! Editor and Founder Jackie has outdone herself, sharing her own arduous journey (you won't believe it) and a powerful reflection called "When Life is Not Fair." This is an excerpt. (Honestly, couldn't decide which paragraph to share. It's so good.)

https://lifeinhearts.aflip.in/af6abf5341.html /1

12/10/2025

Ahhh the perfect Thanksgiving table. Is this your style, or do you keep it simple? How do you keep things low-stress at Thanksgiving?

That's one of themes in my latest blog post about a heart-healthy Thanksgiving. (Matching linens and centrepiece not required.)

https://sweetspotnutrition.ca/healthy-thanksgiving/

09/10/2025

Raspberries plus raspberry chia jam. 😍

07/10/2025

This is so great! Fellow Alberta parents... great resource here.

(Edited after I read that the classes are for kids (of all ages!) and teenagers only. Caregivers can join in if the kids need help or support. Teachers are welcome to join as well, but I ask that they keep their cameras off in order to maintain our dynamic of only kids participating in these sessions.)

Zoom link and details:
https://www.dinnerwithjulie.com/wp-content/uploads/2025/10/Kids-cooking-classes-during-Alberta-Teachers-Strike-.pdf?fbclid=PAZXh0bgNhZW0CMTEAAafKSz3Qlp4StVb9KoLUKsgMqs4X1zjokJ0XDNuG0mVO5hAezkdAApWEFkHjRQ_aem_JahQn0XYEOCT2p8tL5yWbA

Ok, here’s what we’re gonna do. I’ve set up zoom in my kitchen for the remainder of the Alberta teachers’ strike, and we’re going to have a cooking class every day at 4 PM. These classes are free, no registration required, and suitable for kids and teenagers of all ages.

Parents and caregivers can of course join in if kids need help or support. I’ve had a lot of teachers ask if they can join and I think that’s totally fine, but ask that teachers keep their cameras off in order to maintain the dynamic of an all kids class. (Kids are absolutely not required to have their cameras on! Some choose to, so don’t.)

Some days we’ll bake something, some days we’ll make something for dinner, or maybe both! There will be science and math and reading and life skills and lots of laughs. I’ll post a recipe and/or ingredient list at least a day before so you can have what you need on hand. If accessing ingredients is an issue for any reason, please DM me.

I’ll record them all so anyone can do them on their own at a time that’s more convenient.

There is a link to a PDF with the Zoom link and passcode in my Instagram profile, and also in my stories. It will stay the same every day. We won’t do one on Monday, Thanksgiving day, and I will be away on Friday, October 17. Otherwise, we’ll do this every day until the strike is over.

Let me know if you have any questions. We are starting today with pasta - all you need to have is some flour and eggs. I’ll see you at four!

07/10/2025

According to this paper, loneliness is a risk factor for cardiovascular disease (CVD). They found that both "Increased loneliness and stable high loneliness are associated with higher CVD risk."

Note to self: Go for walk, eat well, call a friend.

04/10/2025

The trick with heart-healthy fats seems to be to have *more* of them and *less* saturated fat and refined carbs.

For example, swap butter for olive oil when that works. Have avocado toast instead of a fast food breakfast sandwich with sausage. Mixed nuts instead of crackers when you feel snacky.

My fall comfort food collection has several dishes that do just that, and leave you feeling warm and satisfied to boot. https://sweetspotnutrition.ca/heart-healthy-comfort-foods/

("Fall comfort food collection" - do I sound like a fashion designer? 😂)

(Stock photo by David B Townsend on Unsplash.)

30/09/2025

Fantastic collection of heart-healthy lunch ideas here, organized by "lunch style". Think leftovers, bento box snacks, prep ahead, etc. Several recipes for each. 😋❤️

Need lunch ideas to help you energize your afternoon but stuck with what the heck to eat?? This post helps you identify lunch ideas & recipes

27/09/2025

Can you eat carbs without guilt? Whole grain carbohydrate-rich foods can actually *benefit* cardiovascular health, especially the low glycemic-index (GI) ones. Think steel-cut oats, barley, brown rice, whole-grain bread, even pasta (cooked al dente).

What about the carbs that aren't quinoa and farro? What about potatoes, white rice, and bread that isn't quite whole grain? Not helpful to overdo them, but they can also absolutely fit in a heart-healthy life, especially in moderate portions, paired with proteins, fruit, vegetables, and other fibre-rich foods.

What about when you just crave a cookie or french fries? That's okay too. Maybe not as much for physical but perhaps for mental health. You decide. That's one of my keys to eating in your "sweet spot." You decide the balance that works for you. What you need right now. No guilt.

And if you're in the mood for fall comfort foods that are physically and emotionally nourishing, they exist! These are 8 of my favourites.

Do you crave warm, hearty foods as the days turn grey? Good news - many comfort foods can support heart health! Here's how, with 8 satisfying examples.

25/09/2025

That's a stock photo (thank you Kaboompics.com on pexels.com), and doesn't it look good? Great example of how many delicious comfort foods can support heart health too! See my latest blog post for 7 more. https://sweetspotnutrition.ca/heart-healthy-comfort-foods/

20/09/2025

19 months after my second stem cell transplant, baby. 💪 ⛰️😁❤️

! 🧬🔬 💕