Things You Should Know About Shrimp


Shrimp cocktail is on practically every holiday menu, but many of my clients aren’t sure if they should avoid shrimp or dig in. If you’re a seafood eater and you enjoy these crustaceans, either chilled or in hot dishes, here are seven things you should know.

One medium shrimp provides about 7 calories, which means a dozen add up to less than 85 calories—roughly 15 less than a 3-ounce chicken breast (about the size of a deck of cards in thickness and width). One jumbo shrimp, the type often served in shrimp cocktail, contains about 14 calories, and a teaspoon of cocktail sauce provides 5, so three jumbo shrimp, each with a teaspoon of cocktail sauce as an appetizer, adds up to less than 60 calories, about 10 less than just one pig in a blanket, and 20 less than two mini empanadas or two mini quiche. Continue reading


7 health benefits of salmon to improve your vitality

1. Eating salmon is beneficial in the treatment of osteoarthritis and other inflammatory joint conditions. Salmon contains small proteins called bioactive peptides. One in particular, called calcitonin, has been shown to increase, regulate and stabilize collagen synthesis in human osteoarthritic cartilage. This salmon-found protein also improves bone density and strength.

2. Eating salmon reduces risk of depression. The brain is 60 percent fat and most of that is the omega-3 fatty acid DHA, which is critical it is for brain function and a healthy nervous system. Eating salmon regularly has been associated with reducing the risk and incidence of depression, hostility in young adults and cognitive decline in the elderly. Continue reading

4 reasons to fall in love with with hemp hearts



Hemp seeds are nutty and sweet like pine nuts but offer a high amount of omega-3 fatty acids. Flax and chia seeds share the omega-3 benefits, but when they get wet, their mucilage fibre gets slippery and sticky. Hemp’s crunchy yet creamy texture makes it the most versatile vegan omega-3 source. Try it in soup instead of dairy to add creaminess. Its high protein content makes it a perfect addition to meal replacement bars, cereal, porridge, salads, pesto, pasta, dressings, sauces, smoothies, desserts and side dishes.

Hemp seeds contain all the essential amino acids in an easily digestible form. Three tablespoons (30 g) of hemp hearts contain ten grams of protein — more than the amount found in a large boiled egg.

What’s more, 65 percent of the total protein content of hemp seed comes from an easily digestible protein called edestin, which is readily absorbed and utilized by the human body. It is also hypoallergenic, meaning it has a low allergy potential, making it a great replacement for soy and peanuts (provided it is processed in a factory free of tree nuts.)

  1. They may reduce inflammation
  2. Improve heart health
  3. Reduce muscle cramps
  4. Combat menopausal and PMS symptoms

Egg & Pregnancy


Eggs are an excellent source of choline, a little-known but essential nutrient that contributes to fetal brain development and helps prevent birth defects. The National Academy of Sciences recommends increased choline intake for pregnant and breastfeeding women.

Two eggs – including the yolks – contain about 250 milligrams of choline, or roughly half the recommended daily amount. The National Academy of Sciences recommends that pregnant women consume 450 milligrams of choline per day and that breastfeeding women consume 550 milligrams per day.

In addition to choline, eggs have varying amounts of three other nutrients that pregnant women need most. Eggs are a good source of the highest quality protein, which helps to support fetal growth. Eggs also have a B vitamin that is important for normal development of nerve tissue and can help reduce the risk of serious birth defects that affect the baby’s brain and spinal cord development. The type of iron in eggs (a healthy mixture of heme and non-heme iron) is particularly well-absorbed, making eggs a good choice for pregnant and breastfeeding women who are at higher risk for anemia.

To learn more about choline and stay up-to-date on the latest research visit,

FDA Changes to Nutrition Labeling and How to Understand Them

Label-Changes_FDA-295x300.pngIn the past 20 years, both our diets and measurements of nutrition have significantly changed. As a result, the US Food and Drug Administration (FDA) has announced some major modifications to the Nutrition Facts Panel label to reflect these changes.

The new labels have been designed to modernize the current nutritional facts panel, focusing on nutrition facts that are now more prominent than they were 20 years ago, including:

  • Changes in Nutrients / Vitamin labeling – Potassium and Vitamin D will now be listed on the label, but Vitamin A and Vitamin C are no longer required to be listed. The Percent Daily Value will be updated to help consumers understand how this food will fit into their overall diet.
  • Modification in Calories Listing – Calories on the label will now be displayed in a larger, bold font, while ‘Calories from Fat’ will no longer be listed.
  • Dual Column Labeling – Some products will now have a second column on its label. If a package includes more than one serving, but is equal to or less than three servings and could still be consumed in one sitting, it is required to include nutrition information for “per serving” and “per package”.
  • More Prominent Display of Serving Size – Similar to the dual column labeling, the serving size will now more accurately reflect what a person would typically consume in one sitting; it will no longer present a recommended amount of consumption, or serving size, as it currently does.
  • Addition of Total Sugars and Added Sugars – The “Total Carbohydrate” section will now include “Total Sugars” as well as a breakout for added sugars. A Percent Daily Value will also be shown for Added Sugars.

You can expect to see these changes within the next year or two, as the FDA has required all labels to be changed by July 2018.