Eatreal4life Free Food Guide

Last week I talked about the Canadian Food Guide. This week I’m sharing my own food guide! I’ve created an infographic to help simplify. Feel free to share with a friend!
I want to address one of the main differences between my food guide and the government’s. The government still recommends a high carb/low fat diet, but you will notice I recommend a more balanced approach with more fat, more vegetables, and less carbohydrates. I wouldn’t say it’s a low carb diet, it’s just lower than the Canadian food guide recommends. Recently, there is a lot of talk about inflammation. Inflammation is your body’s response to stress. Acute inflammation is good. If you break your leg and notice it’s red and swollen, this is a sign the immune system is doing its job. Chronic inflammation is when the body is dealing with inflammation all the time. If your broken leg was still just as swollen and red three weeks later, you would be concerned. While most of us don’t have swollen red limbs, our body does give us clear signs of inflammation. Some of them I’ve listed below:

Achy Joints
Stomach Pains
Weight Gain
Low Energy
Slow Recovery
Frequent Colds/Flus
Water Retention
The list goes on and on…….

Recently, a meta-analysis completed by the British Journal of Sports Medicine found this:

“Coronary artery disease pathogenesis and treatment urgently requires a paradigm shift. Despite popular belief among doctors and the public, the conceptual model of dietary saturated fat clogging a pipe is just plain wrong. A landmark systematic review and meta-analysis of observational studies showed no association between saturated fat consumption and (1) all-cause mortality, (2) coronary heart disease (CHD), (3) CHD mortality, (4) ischaemic stroke or (5) type 2 diabetes in healthy adults.1 Similarly in the secondary prevention of CHD there is no benefit from reduced fat, including saturated fat, on myocardial infarction, cardiovascular or all-cause mortality.”

The belief that a high fat diet can clog your arteries has been challenged and disproven over and over, and yet many people are still avoiding fat and choosing to eat a high carbohydrate diet. Considering the longer we have followed the high carb/low fat diet, the sicker we have become, you would think that by now the food guide would have made some adjustments. Hopefully the new one does! The article went on to say:

“In comparison with advice to follow a ‘low fat’ diet (37% fat), an energy-unrestricted Mediterranean diet (41% fat) supplemented with at least four tablespoons of extra virgin olive oil or a handful of nuts (PREDIMED) achieved a significant 30% (number needed to treat (NNT)=61) reduction in cardiovascular events in over 7500 high-risk patients.”

You can read more about it here

A high fat diet has shown to decrease heart related events, not increase them! We need fat to fight inflammation! I chose averages for the servings. Each person is unique so there is no one diet that will fit all. Obviously the lower end is for smaller people and the higher for larger. If I can recommend one thing you should take from this, it is to eat whole food and little sugar. I don’t recommend avoiding saturated fat, which means you will get a fair amount of fat in your meat. I’m not saying you should drink the stuff, but I’m not recommending you avoid meat because of it. The food guide I have designed is about balance, but it is also about decreasing inflammation and giving the body the micro and macronutrients it needs. I am not funded by any organization and gain nothing by making these recommendations. As always, if you have a pre-existing condition/take any medications you should contact your health professional before making any changes!



Eat Your Veggies!


Why We Need A Revolution NOT A Resolution


The New Year is upon us! Every year we celebrate the fact that we get a fresh start. Truthfully nothing has changed but we comfort ourselves with the fact that we have a new calendar year to make a difference. We write, recite and share our plans for the future with our friends, and then most of us slowly, but surely, forget why we chose them in the first place and go back to living our lives the exact same way we did the year before. There are many definitions for “Resolution” but I think this one fits the present scenario best


a resolve; a decision or determination: to make a firm resolution to do something.

I like it. There is nothing wrong with making a decision to change or improve one’s self or making a decision to help more people, or do a better job. The problem with a resolution is that it is a decision to act, not an action itself. I think that when it comes to our health, we need a REVOLUTION.



a sudden, complete or marked change in something

While the word Revolution is a noun, its definition implies that a change has occurred. Not just a thought, a CHANGE. What changes are you going to make this year? This is why the word revolution is more fitting, it implies that a resolution was made and then followed by an action.  I want you to think about the resolutions you made last night, and write down an action that is required for each of them. You will also want to make sure that the action is measurable. By being measurable you have a way of knowing if you are accomplishing your goals. For example

I will go to the gym more often


I will exercise for 20mins a day Monday through Friday. I will keep a journal to measure my improvements. 

The first is a great thought but it doesn’t give you a way of measuring your success. The second gives you a plan of action and a method for tracking and measuring your success. Remember, you can’t always control the outcome but you can control your actions. Think about a 5km race, you can’t control what any of the other competitors are doing; you can only control what YOU are doing.

The great thing about this mindset is when you have a plan of action, even if you fail, you know where to get back on track.

Let’s go into this year with a plan of action and lets put it into action starting right now! Let’s make 2017 a year of improved health!