Vitamins and Minerals

Healthy Snacks for Balancing Blood Sugar

Finding yourself often hangry? Irritable? Gaining or having difficulty losing weight? Difficulty sleeping and concentrating? It may be due to consistently unregulated blood sugar.

Blood sugar regulation In a nut shell: 

  • When we consume carbohydrates they need to be converted to glucose, fats to fatty acids and proteins to amino acids. Carbohydrates have the highest impact on raising blood sugar (blood glucose) levels, whereas protein and fats keep it relatively stable.

  • Food you eat signals a response from the pancreas to secrete insulin the glucose regulating hormone.. Glucose is then either used as fuel, supplying the body with energy, or stored. 

  • Certain foods, those with a high glycemic load (think refined sugars), spike blood sugar which can then lead to a sudden crash.

  • Insulin resistance, when the body can’t properly regulate blood sugar, can develop if levels are to high for a prolonged period of time. This often leads to type 2 diabetes.

  • On the flip side, when we are insulin sensitive and our blood sugar is balanced with proper meals and snacks we have an even amount of energy throughout the day, our sleep is restful, and we generally feel good both physically and mentally with clarity and focus - no hangry attitude!

  • Eating enough protein and healthy fats along with our carbohydrates, avoiding processed sugars and sticking to natural sweeteners like honey or maple syrup, moderate exercise and quality sleep all help in regulating blood sugar.

  • Click here for more info on the glycemic index.

Here’s some of my favourite quick and easy snack ideas!


Nuts and seeds 🥜 - fibre, protein and healthy fats

Sprouted grain toast with nut butter, seed butter or avocado 🍞🥑 - sprouted grains are lower on the glycemic index, protein, and healthy fats.

Hard boiled eggs 🥚 - protein, iron, vitamins

Hummus and veggies🥒 - fibre, vitamins and minerals

Greens, avocado and seeds 🌱 - healthy fats, vitamins and minerals

For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Book Now page.

~ K

The top 4 Supplements you should be taking every day and why

As a nutritionist, I always promote getting your necessary nutrients from whole foods first. Vegetables, fruits, whole grains, legumes, nuts and seeds, quality meat and fish are the best sources of everything essential to our bodies. A vitamin and mineral supplement is not meant to replace a healthy diet. Unfortunately, with busy lives and the quality of our food sources diminishing, supplementing can fill in those gaps we may lack from our diet from day go day to ensure optimal health.

The supplement world can be overwhelming. There’s new information coming out constantly. We’re being told that we should take a number of supplements regularly to promote good health - but this can become super costly and not to mention it’s crowding our cabinets. Besides, who wants to take 10 supplements a day?? Here’s my top 4 supplements you should take regularly to ensure optimal health.


Vitamin D

Otherwise known as the sunshine vitamin. Vitamin D is necessary for bone health as it regulates calcium in the body. Food sources include fatty fish like salmon, eggs, beef liver and cheese.

Vitamin D deficiency can be common for vegans, vegetarians and for those of us living in more northern climates with less sun exposure. Symptoms include frequent colds, fatigue, back and muscle pain, bone loss and hair loss. In the fall and winter seasons, seasonal affective disorder (SAD) is a common symptom of deficiency as well - lethargy, sluggishness, depression, appetite and weight fluctuations. Remember that safe sun exposure is important for vitamin D intake, at least 20 minutes a day is recommended.


Probiotics keep our gut friendly bacteria thriving and bad bacteria at bay. These live microorganisms help lower inflammation, boost the immune system and restore gut flora. They are especially good to take after a course of antibiotics where good bacteria is killed off with the bad.

The most common strain, lactobacillus, is found in yogurt and fermented foods such as kimchi and kombucha and aids with digesting lactose and with diarrhea. The bifidobacterium strain is particularly good for irritable bowel syndrome.

Probiotics also aid in skin conditions, urinary and vaginal health (preventing yeast infections) and preventing allergies.

Best taken 30 minutes before or with food for optimal survival.


Taking a quality multi-vitamin is a great way to get an extra boost of nutrients that we may not have found in the diet that day. I recommend naturally derived over synthetic multis. Here’s why!

Supplements that are naturally derived are extracted from actual fruits, vegetables and grains making them more bioavailable and preferred by the body.
Synthetic vitamins are cheaper to produce and therefore less costly and also have a longer shelf life BUT as similar as they may seem to the food derived sources, they’re not identical and are not recognized and used by the body as effectively.
When choosing a multivitamin and mineral product always check for fillers because the less the better. Also look for quality ingredients and brand transparency i.e a reputable brand/website that is clear with where and how their product is made.

Take your multivitamin with food for optimal absorption.

Omega 3 Fatty Acid

Omega 3 fatty acids are beneficial for heart, brain and skin health. They prevent heart disease, help lower blood pressure, improve cognitive health and improve skin health and elasticity. It is an essential fatty acid which means we cannot produce it and must obtain it from the diet or in supplement form.

Alpha-linolenic acid (ALA) is found in plant oils such as flaxseed while eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in fish and seafood.

Take your Omega 3 supplement with meals.


With that said always, always, always aim to get your nutrients from a healthy diet first. Our body absorbs nutrients best from actual food sources.

Here’s some of my favourite supplement brands I recommend checking out:

Comment any questions below!

~ Kat