Tag Archives: food

15 Of The Best Foods To Eat Daily (Part 1)

Diet has such a bearing on our overall health and well-being. Making the right food choices could help prevent the development of major illness such as cardiovascular disease or type 2 diabetes. For this reason, we wanted to share our top 15 favorite nutritious food choices to introduce to your daily menu. The first 7 are:

  1. Dark greens – Spinach, kale or broccoli are great daily food choices. Dark green veggies are among the best foods you can consume, and you can’t overdo it because they are rich in fiber, vitamins and minerals like calcium and iron, carotenoids and antioxidants. So try some raw broccoli for a snack, or cooked greens any chance you can get (you can sneak these veggies into all kinds of recipes).
  2. Beans and lentils – Rich in fiber and protein (even acting as a good stand-in for meat), beans and lentils enjoy a great reputation for good reason. They are low in calories and high in vitamins and nutrients. Some studies have even illustrated a link between eating plenty of lentils and a lower risk for certain types of cancer.
  3. Oats – Not only are they versatile and delicious, but oats are also a good heart-healthy food choice, as they have been linked with helping control blood pressure and LDL cholesterol levels. So add them to your breakfast (or baking) menu today to reap the benefits.
  4. Nuts – We’re sure you’re wise to the perks of eating nuts: they are high in protein, fiber, omega-3 fatty acids, antioxidants and other nutrients, so don’t forget them when it comes time for a snack. You should be especially inclined to munch on macadamias, brazil nuts, walnuts and almonds. Just be sure to utilize strict portion control as many nuts are high in calories and fat, so stick to a handful a day.
  5. Seeds – Many seeds (like flaxseed) contain high levels of fiber and protein. They are also known to be good for the skin, brain, bones and immune system. They also contain thiamin which helps stabilize and control the heart.
  6. Cherries – These little red fruits have been used to help control conditions like gouty arthritis for centuries because of their natural anti-inflammatory properties. So anyone who suffers from inflammation (or simply wants to keep it at bay) should start routinely adding cherries to your dessert menu. However, you may want to stick to just 10-12 cherries daily if you are concerned about too many additional calories.
  7. Greek yogurt – This may be one of the healthiest dairy choices around. It contains less lactose than most other yogurts, double the protein as well as a plethora of vitamins and nutrients. So the next time you’re craving a creamy dairy-based treat, try some low-fat Greek yogurt and some fruit!

Thanks for visiting DocChat! Stay tuned for the next 8 of our 15 best daily foods next time!


10 Quick and Nutritious Snack Ideas

It can be hard to know what to get for snacks for your children or yourself, especially when it comes to saving time and keeping things healthy. We’ve compiled a list of healthy, quick snack ideas that are perfect for summer (or any other time of year).

  1. Homemade trail mix – using separate and fresh ingredients will circumvent some of the high-sodium, added sugar and highly processed ones in many store-bought varieties of trail mix. You can make the trail mix more to your taste if you make it from scratch too. Throw in some oats, flaxseed, fresh or home-dried fruit, nuts or seeds – the sky is the limit!
  2. Spicy yogurt hummus dipThis fun recipe combines two of the healthiest things out there: chickpeas and Greek yogurt! Add in a hearty heap of spice and some veggies on the side and you have a delicious, nutritious snack.
  3. Chocolate-Banana soymilk smoothie – This simple but delicious smoothie takes under a minute and only requires a few ingredients. Just blend a banana, 4-5 ice cubes, a cup of chocolate soymilk and you can even add in a teaspoon of flaxseed to make it extra nutritious!
  4. Homemade sweet potato chips and tzatziki dip – sweet potatoes are among the healthiest foods you can eat. They are packed with vitamin A, C, calcium, potassium and iron. Baking them is a healthy way to get a delicious, crunchy new snack food. Tzatziki sauce is a nice cucumber flavored yogurt-based side for health dipping as well as healthy crunching.
  5. Brown rice cake with peanut butter and berries – you can’t get much healthier than brown rice cakes (you can buy them in the specialty section of your local grocery store), berries of your choice (packed with antioxidants) and peanut or other nut butter! Yumm.
  6. Cherry tomatoes with goat cheesethis combination sounds simple, but it is delightful and very nutritious.
  1. Popcorn BallsThese yummy little treats are a perfect healthy snack for kids (or just for yourself). They contain popcorn, cereal and peanuts with mini marshmallows for taste (you can modify it to make it even healthier).
  2. Orange Hazelnut Muffins – with hazelnut flour, low-fat milk and fresh oranges, these little guys are about as healthy as you can get when it comes to muffins. So whip them up and enjoy a guilt-free muffin today!
  1. Blueberry-peach ice pops – first, puree a few handfuls of blueberries, and pick up some low-fat peach flavored yogurt. Pour a layer of blended blueberries into a popsicle mould, then add a tablespoon of peach yogurt and another layer of blueberries and freeze for a delicious, refreshing and very nutritious popsicle treat this summer!
  1. Homemade triple berry granola barsno sugar added, low sodium and packed with nature’s goodies, these granola bars are quick and nutritious. They would make the perfect energy-boosting snack for yourself or the little ones!


Thanks for visiting DocChat! We hope you’re having a healthy, happy summer!






How To Tackle A Swelly Belly (Bloating Part 2)

In our last post “Abdominal Bloating Part 1 – Causes” we looked at some of the lifestyle and medical causes of bloating, now its time to examine what can be done about those troublesome belly swells. So how can you treat it through lifestyle changes, and when is it time to see the doc?

Make Better Food Choices

In our last post, we listed certain foods that can lead to gas and bloating which are often best to avoid or reduce if you are suffering the condition frequently. Here are some foods that have the opposite effect the body, actually helping to reduce swelling and gas. Some of these include:

  • Ginger – has long been used for its medicinal effects on the gastrointestinal tract, so load up on this spice!
  • Bananas – contain a surplus of potassium, which can help reduce bloating that is due to salt intake.
  • Cucumbercontains helpful bloat-fighting antioxidants and has a high H2O make-up.
  • Yogurt – while most milk products are on the no-no list for many of those with easily irritated stomachs, the probiotics in yogurt can be very beneficial in balancing the gut and aiding digestion.
  • Peppermint tea – peppermint has a calmative effect on the digestive tract (except for those prone to heartburn or GERD – it may make your condition worse).
  • Water – there’s a reason you keep getting hammered over the head with “drink many glasses a day!” of the old H2O, it can really help clear you out and help things run more smoothly.

Other Lifestyle Changes To Reduce Bloating

Some lifestyle changes that can really help cut down on bloating include:

  1. Eating smaller meals will help you not overeat, which is one of the most common causes of bloating and excess gas.
  2. Eat and drink slowly to avoid swallowing air with each bite, which also leads to gas.
  3. Avoid foods that commonly cause bloating.
  4. Take a short fiber hiatus – yes, fiber is good for you but it also increases intestinal gas to help things pass through the system, so ease back a little if you’re experiencing too much bloating, then ease back into eating fiber.
  5. Make a habit of a post-supper walk (after your food has some time to settle) to aid digestion.
  6. See an allergist to rule out any food allergies or sensitivities that may be causing your bloating.
  7. Stop smoking to avoid swallowing excess air on the regular.

When To See The Doc?

If you are experiencing any of the following, you should seek medical attention right away:

  • You are avoiding bloat-foods and taking steps to lesson stomach swelling but still routinely experience distention.
  • Bloating often comes along with persistent, and worsening heartburn.
  • Bloating is accompanied by excessive discomfort and pain.
  • Your bowel movements have changed (you are more constipated or diarrheic) or if you have changes in your stool such as blood present.
  • You feel feverish or your stomach is tender to the touch.

If you have any questions about intestinal bloating or are suffering some of the additional symptoms listed, feel free to sign up to DocChat today for a video consultation with one of our excellent board certified DocChat physicians.


Fast Facts About Cholesterol

  • Over 73 million Americans have high LDL cholesterol
  • High cholesterol can manifest itself physically, causing ‘xanthomas’ (discolored fatty growths) on the skin.
  • Not all cholesterol is ‘bad’ for your heart. Low-density lipoprotein (LDL) is the dangerous kind, and high-density lipoprotein (HDL) is beneficial for your body.
  • Cholesterol climbs with age, especially in women. It can significantly rise with menopause.
  • Even children and teens can have high cholesterol. There is nothing wrong with getting your child checked, especially if there are genetic risk factors present.
  • If you could take a look at cholesterol-clogged arteries, you would see that they are lined with a thick yellow substance that highly resembles butter!
  • Your body makes all the cholesterol it needs, eating foods with ‘good’ HDL cholesterol just adds extra.
  • While high levels of LDL cholesterol produce dangerous plaque buildups in the arteries, target levels of HDL cholesterol can actually lower your risk of cardiovascular disease.
  • If you have high cholesterol and are also obese or overweight, losing just 5-10% of your overall weight can potentially make a significant difference in your cholesterol levels.
  • 1 in 500 people are afflicted by a genetic disorder called familial hypercholesterolemia, marked by a defect on the 19th chromosome. FH causes dangerously high LDL cholesterol levels, even in young children with the mutation.
  • Ingesting more soluble fibre (such as that found in oatmeal, legumes and vegetables) can help lower your cholesterol.
  • Having high cholesterol (especially if it goes untreated) can nearly double your risk of developing heart disease.
  • Nearly half of people with high cholesterol are not taking medications as prescribed, which significantly increases their risk of heart disease.
  • Losing weight, taking prescribed medications and taking dietary changes such as limiting meat intake (choose protein rich alternatives like beans instead) and increasing your intake of fatty fish high in omega fatty acids can help control your cholesterol and keep it from climbing any higher.

Thanks for visiting DocChat, if you have any questions or concerns about cholesterol, feel free to sign up today for a video conference with one of our highly qualified DocChat physicians!

Spice Up Your Health With These 13 Nutritious Seasonings

  1. Turmeric contains curcumin which has anti-inflammatory and fat-suppressing properties. It is also associated with helping lower the risk of metabolic conditions such as obesity.
  2. Cinnamon boasts healthy helpings of iron, calcium and antioxidants. It has shown promise in helping stabilize blood glucose and blood pressure.
  3. Cardamom works as a gastrointestinal soother and contains a natural antiseptic called cineole.
  4. Sage has proven effective to help with cognitive function. In a particular study, sage helped increase memory in mild-to-moderate Alzheimer’s patients. It has also been used in traditional medicine throughout history for a variety of reasons.
  5. Ginger is also a natural anti-inflammatory which, as you may know, is known for its gastrointestinal benefits. It has even been used in pill form by popular pharmaceutical companies as a stomach soothing medication. Research has also linked ginger with appetite suppression.
  6. Peppermint helps reduce irritable bowel symptoms by relaxing the stomach muscles to allow easier food passage as well as reducing bloating. When used in steam form, peppermint can also help decongest people with post nasal drip, sinusitis or rhinitis. When combined with hot water, peppermint helps open the airways and drain blocked nasal passages (breathe in 3-4 drops of pure peppermint oil in a cut of boiling water).
  7. Cayenne is often used to help cold and flu symptoms and works as a natural decongestant. Research suggests it may also help stabilize the metabolism, blood pressure and cholesterol.
  8. Oregano has natural antimicrobial properties and has traditionally been used to help such conditions as dandruff, UTIs, lung conditions and menstrual symptoms. It is also a rich source of vitamin K.
  9. Chili flakes contain an anti-inflammatory compound called capsaicin. Chili pepper flakes have quite a powerful analgesic (pain reducing) effect when enough are consumed.
  10. Chives contain allicin which may help control LDL (“bad”) cholesterol levels as well as possibly aid in reducing high blood pressure, thus contributing to overall cardiovascular health.
  11. Thyme is a spice powerhouse. It brags natural antiseptic and antifungal characteristics and contains pyridoxine (also known as vitamin B-6) which helps lower stress levels. Thyme is also rich in antioxidants, potassium, iron, folic acid and vitamins A, B, K, E and C. Can a garnish get any healthier than that?
  12. Garlic is another spice superstar. It contains even more allicin than chives, as well as antifungal and antibacterial components. Research proposes that when consumed regularly, garlic may help lower the risk of cardiovascular problems and shows potential anti-carcinogenic properties as well.
  13. Cocoa may help reduce the risk of cardiovascular disease. There have been several studies done on the effects of cocoa on the heart, many of which have resulted in positive findings that dark chocolate can help the heart when consumed regularly. The anti-inflammatory compound flavanol may be to thank for cocoa’s heart healthy quality.

Thanks for visiting DocChat, we hope you come back soon!


Should You Think Twice Before Doing A ‘Cleanse’?

Cleanses of all varieties are trendy nowadays. Companies have even taken on the name “detox”, flippantly repurposing a serious medical term meaning lifesaving removal of toxic or lethal substances from the body. Many people report success with cleansing, but from a medical standpoint the benefits are unclear. Certain store-bought cleanses may even be counterproductive to your intestinal health.

How Effective Are Juice Cleanses?

Juicing has blown up in the last couple years as the latest health fad. Enthusiasts claim it can fight diseases such as cancer and make you a much healthier human, but there is little empirical research to show the benefits of juicing over simply eating the fruits and veggies whole. Actually, it is arguable that you may be lacking fibre and some other key components of your produce by running it through a juicer. Juicing can be risky if the person is solely consuming juice for too long, as the body will quickly start relying on fat storage for the calories it is lacking.

Benefits Of Juicing

We aren’t saying juicing is without its benefits. Juicing can provide a more exciting way to consume fruits and veggies for those who don’t like to eat them, combined with the fact that juicers are more likely to engage in other health-conscious behaviours such as exercising regularly. Many people report feelings of revitalization and health improvements following juice cleanses, possibly because they are consuming more fruit and veggies than they usually would (which is another plus – more of the good stuff). So, while we recognize the effects of juicing aren’t medically proven, we believe it can be a great addition to an overall healthy lifestyle when combined with healthy eating. At the end of the day, any fruits and veggies are good fruits and veggies no matter how you consume them!

What Do Doctors Think Of Cleanses?

There are doctors out there who would recommend certain cleanses for specific ailments, but most doctors will likely tell you the effects of cleansing are unproven, therefor they don’t endorse it. Dr. Nasir Moloo, a gastroenterologist with C.G.C.M. in Sacramento, California, feels cleanses are redundant. He asserts, “Your body does a perfectly good job of getting rid of toxins on its own, there’s no evidence that these types of diets are necessary or helpful. While there are medical conditions that interfere with organ function and prevent the body from clearing toxins, healthy people already have a built-in detoxification system — the liver, kidneys, lungs and skin.”

Risky “Rapid Weight Loss Detoxes”

Store-bought ‘rapid weight loss’ cleanses can be downright dangerous. If you read the boxes you’ll see many harbour warnings to the consumer to use caution, going on to list potential side effects such as bloating, diarrhea, stomach upset, dehydration or in extreme cases life-threatening perforation of intestinal lining. Other side effects can include fatigue, headache, general pain and mood swings. Many cleanses and detox programs have not proven effective for weight loss. People may lose a few pounds initially with these “quick fixes”, but studies predict that most people will pile more weight on in the following weeks and months.

The Dangers Of Colonic Irrigation

While store-bought cleanses and detoxes can bother anyone’s stomach and cause unpleasant side effects, certain types of cleansing (particularly colonic irrigation) can be especially dangerous for people who suffer certain ailments. People with kidney disease or heart problems have trouble maintaining proper fluid levels in their bodies, so irrigation or other cleansing methods can worsen this issue. Those with connective tissue disorders or gastrointestinal problems such as colitis can risk flare-ups or potentially dangerous effects such as colonic damage from irrigation.

Can You Safely Cleanse?

There is a healthy way to cleanse your body, and it doesn’t involve a hundred horse pill supplements, dangerous ‘weight loss detoxes’ or completely eliminating solid foods. Cleansing your body of toxic junk and the sugar jones is pretty simple, really. Just liberally drink water and gradually add more fibre-rich fruits and veggies into your diet while subtracting refined sugar and simple carbs.  A good way to kick-start weight loss and healthy eating is to stick to high protein, lower fat meats (such as turkey), fish, non-starchy and leafy green veggies, and legumes with only fruit for dessert. Following a diet like this can cleanse your body by breaking that dependence we all have on sugar and simple carbs in a gradual, healthy way. You can eventually add in your favourite “not-so-healthy” foods in much lower doses as occaisonal treats, but to kick start things try to cut the guilty pleasures out. This healthy dietary “cleanse” will nourish the body with all the vitamins and minerals it requires without using harsh, gut-irritating supplements.

Thanks for checking in with DocChat, we hope you’ll be back soon!


What Do Food Cravings Tell Us?

We’ve all had the occasional, seemingly insatiable chocolate craving, strong desire for chips, or hankering for a parent’s famous mac and cheese, but what do these strong cravings really mean?

Do Cravings Signify Deficiencies?

For decades there have been theories circulating that cravings signify chemical and nutrient deficiencies or imbalances (for example chocolate craving symbolizing a magnesium shortage) however, research backing this claim is shaky. Studies have drawn parallels between excess cravings and a lack of dietary variety, but aside from a few exceptions science has yet to prove cravings have much to do with physical deficiencies.

Most Cravings Have Emotional Roots

One theory that has been backed by scientific research is that cravings are linked to certain areas of the brain, namely the emotional center. It seems even intense pregnancy cravings may have mostly to do with emotions. People seek the ‘feel good’ chemicals and hormones released by the brain when it is stimulated by certain foods.

Sweet Cravings

Most people associate sweets with positive childhood memories of cake at birthday parties or treats as rewards for good reports or special occasions. Research shows that positive feelings associated with these treats release the neurotransmitter dopamine in the brain. Dopamine is known as one of the main ‘feel good’ chemicals, and is also associated with addiction. Being that dopamine is at play, it is no wonder our bodies can become quite dependant on sugar. People often chase this feel good sensation if they are upset or stressed and wish to quickly feel better. Similarly, chocolate contains mood-boosting polyphenols, so it is the main craving for those with hormonal imbalances (such as menstruation) because it can actually lift and help temporarily stabilize a bad mood.

Savoury Cravings

Crunchy chips or pretzels can be a go-to when you’re angry, stressed or frustrated. Lab rat studies have shown that salty snacks peak oxytocin in the rats’ brains, effectively reducing their stress and calming them. Of course this relief is only short lived, consuming too much sodium can have all kinds of negative effects on the body, but it is clear salty treats do help temporarily calm stressed bodies. Carb-rich ‘comfort foods’ have similar effects, creating short-term energy boosts which trick the body into thinking it feels better after carbo-loading (before the crash, that is).

Are There Ever Medical Reasons For Cravings?

There have been certain cravings associated with specific medical conditions, such as sufferers of undetected anemia having strong cravings for ice, or other non-nutritional or non-food items such as paper or soil (this phenomenon is called Pica). There have also been documented cases of people with persistent meat cravings being iron deficient, but this is quite rare. Those with undiagnosed diabetes often crave water and drink it in excess.

Addison’s Disease

Another medical condition that seems to be associated with cravings is Addison’s disease. Those with Addison’s disease often continuously crave salt as one of the symptoms of the condition. If your salt craving is accompanied by hypotension, fatigue and stomach issues it may be time to check in with your doctor, or one of our qualified DocChat physicians. However, before you run to the doctor for the occasional salt craving, remember cravings do not always mean you have a corresponding disorder; most often cravings are simply cravings.

What Can You Do To Curb Cravings?

  • Sweets: Go for fruit and whipped cream instead! Or some homemade rice pudding that uses stevia for sweetening. Or if you are aware why you have these sweet cravings, you can try replacing the positive sensation with another activity like creating something, going for coffee with a good friend or opting for cuddles.
  • Savory: Try air-popped popcorn, roasted chickpeas or kale chips with sea salt! If you want to combat stress without salty snacks, go for a jog or hit the gym when you’re craving salt. It’s not a guarantee, but chances are your craving will be gone when you’re done your workout.
  • Chocolate: Try a serving size of dark chocolate. It will still satiate your cocoa craving but also has heart-healthy benefits. Or you can try hot chocolate made with pure cocoa and sweetened with stevia!

For additional healthy alternatives to cravings, check out our post “10 Healthier Treats To Keep The Sugar Monkey Off Your Back

“Superfood” – Just A Buzzword?

The term ‘superfood’ has been hotly contended on the internet and within the medical community. Some sources say these foods are “cure-alls” that will singlehandedly help lower your cancer risks, while others argue that ‘superfood’ is just a marketing term used to hypnotize the general populous by selling certain foods under a guise. But really, the term ‘superfood’ just seems to boil down to very healthy food choices like broccoli or certain berries that are richer in vitamins and other natural goodies than other foods.

Does Science Back Superfoods?

Have such superfoods shown research-backed disease-fighting benefits? When wading through all the pros and cons, it is tricky to find much actual empirical research about superfoods. However, nutritionists and doctors have certainly drawn parallels between nutritional elements like omega-3 fatty acids found in fish and issues like cardiovascular health. Basically, science suggests that while certain foods do have more healthful components, certainly no one food can act alone to prevent or battle disease. However, eating more of these heathier choices will better your overall health and may help collectively lower your risks against certain ailments.

What Do We Think About Superfoods?

All in all, who really cares about the controversy over nomenclature if these foods actually do have added health profits, nutrients and are overall simply better choices for your body? ‘Superfoods’ may be less sensational than some claims, but there are certainly health merits to a diet rich in these nutrient-packed foods. So, in that case we say “bring on the “superfoods!” Except – maybe we can dub them something different in light of all the fuss? Let’s just call them Betterfoods!

5 of Our Favourite Betterfoods

We all know diets rich in fruits and veggies are most beneficial, but there are other choices that can really enrich your health as well:

  1. Berries, berries everywhere! People often forget just how valuable berries are. Blueberries, cranberries, strawberries and raspberries are the source of bountiful benefits such as fibre (raspberries have 8 grams per cup!), vitamins and antioxidants such as anthocyanins (great for keeping the mind sharp).
  2. Nuts – packed with fibre, vitamin E and omega-3 fatty acids, nuts are one of the best foods you can consume for your health (unless you are allergic! Then try seeds).
  3. Beans – are truly Betterfoods with their high fibre content, and have cancer-fighting chemicals called isoflavones and phytosterolsvitamins. Soybeans are a matter of debate, some articles claim they are ‘superfoods’ while some studies have shown ill effects of soy on the cardiovascular system. Either way, soy beans certainly have some great traits such as extra protein and vitamins. Moderation is key!
  4. Seedsmany seeds are good for the body – sunflower seeds are rich in vitamins A and E as well as heart healthy fats, flaxseeds are high in fibre and may help reduce cholesterol when eaten routinely, and chia seeds are high in iron, calcium, magnesium, folate and good fats.
  5. Tea – according to WebMD, “A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn’t. Researchers in Spain and the United Kingdom have also shown that ECGC can inhibit the growth of cancer cells. For a double health whammy, replace sugary sodas with tea.”

So there you have it! DocChat’s favourite Betterfoods! So get to munchin’!


Quick and Nutritious Meal Ideas

In our fast-paced world it can be hard to carve out two hours everyday to cook a hearty, healthy supper, or to spare more than a few minutes to prepare breakfast or lunch. Luckily, speedy meals don’t always have to skimp on flavour or nutrition. Here are a few of our favourite quick, healthy meal choices:

Healthy, Yummy Breakfast Ideas

  1. A spinach/tomato omelette made with feta cheese and extra virgin olive oil and a cup of mixed berries (frozen berries are delicious too).
  2. Homemade oatmeal and fruit (made from raw oats, not packaged oatmeal which is full of refined sugar) – you can slice in a banana for flavour, or add some cinnamon and stevia to taste
  3. Breadless PB and banana sandwich – for this open-faced delicacy, just cut a banana in half lengthwise, spread your favourite nut-butter on each half and sprinkle homemade granola (combinations of grains, seeds, nuts and dried fruit) on top. Or just some oats and raisons or nuts will do just fine. This sweet treat is nutritious as well, with some added protein from the peanut butter.

Quick and nutritious Lunches

  1. Garlic chicken pizza – take some precooked chicken or quick-fry strips, defrost some garlic bread you have in your freezer (or use slightly toasted normal bread with a quick spread of garlic butter), some cheese of your choice, pizza or tomato sauce and basil. Put it all on the garlic bread and pop it in the oven for a few minutes until the cheese is melted. Voila! A chef-quality lunch in minutes.
  2. Herb and almond salad – clocking in at under 5 minutes of prep time, this nutritious lunch choice has many flavourful elements such as cilantro, chives and nuts. Real Simple has many other delicious, creative salad choices as well.
  3. Chicken and brown rice – make some brown rice, and add precooked, lightly grilled chicken, chives and some low-sodium soy sauce for a super quick, scrumptious meal full of fibre and flavor.


Speedy, Beneficial Supper Ideas

  1. Garlic beef and bean stir fry (you can substitute pork for more heart-healthy choice). This quick supper idea has protein, fibre and flavour, and is easy on the clock!
  2. Fresh Salmon and Steamed Broccoli – fresh salmon doesn’t take long to cook, only about half an hour, and steamed broccoli takes mere minutes. For flavouring, you can melt some cream cheese to mix through your broccoli. Salmon usually only needs some pepper or spices of choice. Spicy Thai sauce is delicious on salmon and broccoli as well.
  3. Almost Instant Tuna Casserole – if you like tuna, this will be one of the tastiest meals you’ll eat, and it can be prepared in minutes. To make, start boiling a serving of noodles (or brown rice noodles for a gluten free option). Put a little bit of butter in another pot on medium heat until melted, add a teaspoon of flour (or gluten free flour), turn the burner down a bit and add in you favourite spices like parsley, chives, garlic and pepper. Pour some liquid chicken broth into the mixture and bring to a boil. When boiled, reduce heat and add in a full can of flaked tuna. Once the tuna starts boiling, add some more chicken broth, boil, then turn the heat to low and simmer. Pour the mixture over your strained noodles (or a cup of brown rice) for a lovely, healthy supper in 10 minutes.

Healthy Snack Ideas

Here at DocChat, we like to keep pre-chopped bell peppers, cucumber and celery in the fridge for quick, healthy snacks. We love humus or tzatziki sauce for dipping. Raisons make a yummy afternoon snack when you’re in the mood for something sweet. Cheese strings are a good, quick snack choice as well because they limit the cheese serving to the proper size, instead of cutting off more than you should chew from the cheese block.


10 Healthier Treats To Keep The Sugar Monkey Off Your Back

When your sweet tooth is acting up, we all know it is best to indulge a little so you can get on with your day, undistracted. Luckily, there are healthier sweet choices you can make in these moments so you won’t have to pay too dearly when it comes time to work them off. Here are some of our favorites from various healthful sources:

  1. Homemade Chocolate Mousse

This chocolate mousse recipe is decadent but low in fat, calories and sugar. All you need is low-fat yogurt, cocoa, vanilla extract and sugar substitute such as stevia, and voila! You have a lovely mousse to satiate your sweet craving.

  1. Cherry Sorbet

This homemade cherry sorbet recipe is the perfect frozen sweet treat if you’re craving something creamy like ice cream. You can substitute stevia for the little bit of sugar in this recipe for an even healthier dessert. An added benefit to this treat? Cherries are great for gout, so any gout sufferers out there should try this one.

  1. Smoothie Pops

If you’re a fan of freezes or popsicles and are craving those artificially coloured, high-sugar frozen treats, your palate (and body) will thank you for going with a healthy homemade smoothie-pop instead. Here are 54 healthy smoothie recipes with that you can make and pour into popsicle moulds or little plastic containers for delicious, nutritious treats for later.

  1. Banana Cream Pie

Banana cream pie made with fat-free yogurt, banana slices, flaxseed and a graham cracker will trick your taste buds into thinking you’re eating actual pie. Bananas offer plenty of vitamins and nutrients including B12, while the flaxseed adds fibre for a dessert that is just as healthy as it is scrumptious.

  1. Frozen grapes

While grapes may not be a conventional frozen fruit choice, these tasty little buddies are packed with vitamins, antioxidants and even a special cholesterol-busting ingredient called resveratrol. So put a serving of grapes in the freezer and check back later for a yummy, sweet-tart frozen treat!

  1. Ants On A Log

Remember this old-fashioned favorite? Well it’s one we love here at DocChat, so we thought we’d resurrect the satisfyingly delicious treat in case you forgot. Celery sticks topped with nut butter and raisins (or dark chocolate chips) are delicious with a nice cup of tea. They can serve as a meal and dessert all rolled into one.

  1. PB And Dark Chocolate Banana Bites

Mmm. These tasty nutty banana treats are healthy and creative. Most people just think to dip a while banana in a bit of chocolate when they think of such frozen delights, but this recipe yields a flavour-packed punch with each mini treat, so you have the option of just a couple to satisfy your sweet tooth.

  1. Yummy Protein Oatballs

You can have instant cookies by adding a cup of oats, half a cup of nut butter, chia or flaxseed, dark chocolate or raisins and some honey (to taste) in your blender. Then mix, squish into 1.5 inch balls, and place on a cookie sheet in the freezer for a couple hours. Soon you’ll have yummy frozen cookie-dough balls full of protein and fibre!

  1. Zucchini Whoopie Pies

If it’s a baked good you’re craving, check out these zucchini Whoopie pies with cream cheese icing. With veggies hidden in the cake batter, and applesauce in place of fatty and unhealthy ingredients, this unconventional little dessert is sure to satiate your craving without the extra fat and sugar.

  1. Dried Apple And Cinnamon Dip

What could be better than already yummy dried apple slices combined with a sweet cinnamon yogurt dip? You get the vitamins and nutrients apples have to offer, combined with calcium and vitamin D from yogurt, and anti-inflammatory properties of cinnamon!

Well, there you have it! 10 of DocChat’s favorite heathier sweet treats!