Hearty Beef Chilli

One of the most comforting foods to eat during the colder months is a good ol' hearty chilli. I feel like chilli is one of the most nutritious and well-balanced 'one pot/one bowl' meals you can make as well. With the perfect balance of protein, high fibre starch, veggies, and tons of nutrients - with the power to keep you warm and stuffed for hours. Here is one of my favourite chilli recipes, taken from my 107 recipe low GI eCookbook, 'Everyday Cooking for Health'. Hearty Beef or Turkey Chilli 1 pound extra-lean ground beef, chicken or turkey (omit or use Textured Vegetable Protein to make vegan) 1 medium onion, diced 1 medium green pepper, diced 4 stalks celery, diced 1 tablespoon crushed g

Blueberry Avocado Muffins

Blueberry Avocado Muffins Ingredients: 2 cups flour 2 tsp baking powder ½ tsp baking soda ½ tsp salt 1 ripe avocado ¾ cup pure maple syrup or equivalent amount of sugar substitute for lower GI 1 egg 1 tsp vanilla 1 cup plain Greek yogurt 1 ¼ cup blueberries 1/3 cup ground chia seeds (optional, for added fibre) Streusel Topping (Optional): ¼ cup flour 1/2 cup sugar 3 tbsp butter 1 tsp cinnamon Directions: Whisk together flour, cinnamon, maple syrup, add butter and cut in by hand. Set aside. Line muffin pan with muffin liners. In a medium bowl, mix together the flour baking powder, baking soda and salt. In a mixing bowl spoon avocado and beat until smooth. Add sugar and egg, blend well. Add in

5 Ways to Maintain A Healthy Gut Microbiome

The importance of the microbiome in our gut (in general terms - the amount of 'healthy' gut bacteria we have) has been coming more and more into focus over the last decade. The scientific consensus is evolving to show the importance of having a healthy gut microbiome a cornerstone in a healthy life. Recent research has demonstrated that the microbiome in the gut plays a pivotal role in both preventing disease, as well as promoting overall wellness - including weight loss, digestion, mental health, and more. In this article we'll touch on a few ways to help you maintain healthy stomach flora with proper nutrition. 1. Prebiotic Fiber: The Foundation Building a strong house starts with a good f

Felicia Newell,


Registered Dietitian, Nutritionist

& Personal Trainer

Sustain Nutrition


T: 709.749.5477

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© 2020 by Felicia Newell