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Fall is officially here, which means it is time to indulge in pumpkins and squashes.


My favourite is the kabocha squash because it is naturally sweet. The easiest way to prepare this squash is to roast it whole in the oven (I like to do it at 350F for 1-2 hours) until you can easily pierce a knife through the skin. Let it cool and then cut the squash in half and harvest the flesh inside.


Another squash that I enjoy using is the spaghetti squash. Again, roast it or microwave it until tender. Once cool, cut in half and use a fork to shred the flesh into long strings. Pairing it with a tomato-based pasta sauce, and you have a satisfying yet light dinner option!

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Omega-3 fats have been in the spotlight for a long time now and most people are aware that it is good for the heart and supports immune health. Moreover, a recent study sheds some light on the impact of omega-3s on dementia prevention, which adds another great reason to ensure you get enough omega-3s in your diet.


The best sources of omega-3 fats are from fatty fish, such as salmon. But a common question I hear from my Vancouver client all the time is “I know salmon is good for me, but I don’t like it. Are there other options?” The answer is yes! Other fatty fish rich in omega-3 fats include herrings, sardines and mackerels. Oysters and rainbow trout have some omega-3 fats too but less than the aforementioned varieties.

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It’s time to skip the store-bought salad dressings! Most commercial brands will have added sugar or other additives to create a better flavour and consistency.


But do we really need all the extra additives? I don’t think so.

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My background is Asian, so tofu is nothing foreign to me. However, tofu is still relatively new in the Western culture.

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Photo by Paul @ Flickr

High fructose corn syrup (HFCS) has received a lot of media attention and it is generally recognized by most people as something that should be avoided as much as possible (along with other forms of added sugars too!). However, when you pick up a package in a grocery store in Vancouver or any other cities in Canada, you will not see HFCS in the ingredient list. This is because HFCS is labelled as “glucose-fructose” in Canada!

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Meatless Mondays has become a popular and easy way for many people to cut back on meat consumption and explore new and exciting recipes  to nourish our bodies with more plant-based options. Recently, Ali Chernoff, registered dietitian based in Vancouver and owner of Nutrition At Its Best, has developed a five-day vegetarian meal plan to help readers take it one step further. Check it out!

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Source: THOR @ Flickr

Spring is here!

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Craft Beer Market

On a rainy Saturday afternoon, it’s best to stay dry and indoors.

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Happy New Year!

The first day of a new year is always a unique one.

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Today I changed my daily routine. Instead of listening to music on my way to work, I tuned in on a podcast. It was quite interesting and one of the key points they discussed really inspired me to write this post.


The concept of “I don’t” vs “I can’t”.

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