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Posted on Wednesday, 17 September 2014, 12:25 PM

This is definitely not blatant health deception, as I believe we all know that flavored seasonal lattes are not healthy.  However, the deception may be in the surprise of just how many calories and added sugar these products contain.  As well, not treating the drink as you would a slice of pie, but they’re essentially identical.  


Here is a sample from lowest calories/sugar to highest in a Pumpkin Spice Latte :


Short non-fat without whip cream

~130 Calories

~24 grams Sugar (~12g of it added or 3 tsp)*


Grande 2% milk with whip cream

~380 Calories

~49 grams sugar (~24g of it added or 6tsp)*


Venti whole milk with whip cream

~510 calories

~62 grams sugar (~29g of it added or 7.5tsp)*


*the rest of the sugar coming naturally from the lactose in milk.


One average slice of pumpkin pie with whip cream (for reference)

~340 calories

~24 grams of sugar (difficult to estimate added sugar, most likely ~16-18 grams)

~2 grams of fibre

Certainly not a healthy daily ritual

Posted on Thursday, 11 September 2014, 9:40 AM

Recipe by RD Emily Spencer

Ingredients (4 servings)

Spice blend

3 tbsp paprika

1 tbsp onion powder

1 tsp garlic powder

2 tsp black pepper

2 tsp cayenne pepper

1 tsp dried oregano

1 tsp dried thyme

4 tilapia filets (~400g)

1 lemon, cut into wedges

1 tbsp olive oil



  1. In a bowl, mix together paprika, onion powder, garlic powder, black pepper, cayenne pepper, oregano, and thyme.
  2. Coat the tilapia filets with the spice mixture.
  3. Heat a skillet over high heat – add oil. Place the filets in the pan and cook for about 3 minutes on each side, or until fish becomes opaque and can be easily flaked with a fork.
  4. Remove from the pan and serve with a lemon wedge and your choice of vegetables and grain.

Per serving of tilapia

Calories ~ 175

Protein ~20g

Fat ~8g

Carbs ~7g

Fibre ~0g  *If served with veggies and whole grains, fibre will be significantly increased

Sodium ~40mg

Posted on Thursday, 4 September 2014, 3:30 PM

If looking for healthy options available at Tim Hortons here is their best for a breakfast on the run.  Unfortunately It does still contain a hefty whack of sodium, as most fast food/restaurant meals will, so best not to make this a regular choice.


Tim Hortons Multigrain Flatbread, Egg White Omelette w/ Cheese

Calories 240

Sodium 820mg

Protein 17g

Carbs 27g

FIbre 4g

Posted on Wednesday, 27 August 2014, 4:30 PM

It is unfortunate that the smoothie is often adulterated to the point where it no longer is a healthy option.  Here is a perfect example of a smoothie gone wrong.  It is promoted as having REAL FRUIT (puree) and juices as well as greek yogurt; thus promoted as healthy.  A quick glance at a medium serving of the smoothie details 0 grams of fibre and 42 grams of sugar! That 0 grams of fibre tells me that there is little to no whole fruit in this smoothie, just roughly 10 tsp of sugars/juices/concentrates/purees extracted from fruit.  In short, they are marketing the smoothie as healthy when in fact the most healthful property, fibre, is completely absent.


One Medium Mango Pineapple Fruit Smoothie with Greek Yogurt Smoothie

Calories 220

Protein 5 grams

Fibre 0 grams

Sugar 42 grams

Posted on Thursday, 21 August 2014, 12:55 PM

Ingredients (4 servings)

  • 0.5 kg(~1lb), Medium Prawns (Frozen)

  • 375.0 g, Linguine (or Penne, as per pic)

  • 1.0 tbsp, Extra Virgin Olive Oil (lemon infused is a great bonus)

  • 3.0 clove(s), Garlic - Raw

  • 0.5 tsp(s), Dried Chilli Flakes

  • 1 Lemon, Zest only

  • 0.5 cup, Low sodium vegetable broth

  • 5.0 Tbl. chopped, Fresh Basil Leaves

  • 5.0 cup, Cherry Tomatoes Raw

*1 tbsp, per serving, of Parmigiano reggiano to finish.


1.  Peel prawns under cold running water. Dry.                                               

2.  Cook pasta following directions on the package. Al dente (slight resistance not mushy when chewed) is best ;)

3.  In a large saucepan heat the olive oil to med low heat and place in the chilis, lemon zest and garlic. Saute on very low heat for 5-7 minutes.

4. Place in the cherry tomatoes and broth and turn heat up to medium. Now place in the fresh shrimp and saute for 3-4 minutes.

5. Take the saucepan off the heat and finish with basil.  Mix in cooked pasta.

6. Plate and sprinkle with the parmigiano.

Serve with a simple green leaf salad and enjoy :)


Per serving:

Calories ~335        

Protein ~28g       

Carbs ~38g     

Fibre ~5g 

Sodium ~700mg (mostly from the shrimp)

Posted on Wednesday, 13 August 2014, 1:20 PM

It is definitely rare to find a nutritionally well balanced restaurant or take out meal these days.  The main reason is that they are often deceivingly high in calories, sodium and added sugars.  An excellent reason to always try to prepare your own meals and snacks as you will have more control over calories, sodium and added sugar.  This find is little low in protein, however a good option for a meal (breakfast) on the go.


Starbucks Protein Bistro Box

Calories 360

Sodium 470mg

Protein 15g

FIbre 5g