Nutrition Archives - EnerJ

Category Archives for Nutrition

Your heart is busier than you are…

Your heart beats more than 100 000 times per day. It keeps your entire body alive and helps support vital functions such as; nutrient and oxygen transportation, toxin elimination, and much more…

But the sad part is that heart disease is still the #1 killer in western world countries.

In order to keep your heart healthy in 2020 and for many years to come, here are small steps that you can incorporate in your daily activities even if you have a very busy schedule.

1. Take a daily 10-minute walk. A brief walk is a great way to help energize your heart and your entire body.

2. Eat one extra vegetable a day. Vegetables are affordable, tasty, and are good for everything from your brain to your bowels.

3. Have a handful of nuts. Walnuts, almonds, cashews, and other nuts are good for your heart. Try grabbing some instead of chips or cookies when you need a snack, adding them to salads for a healthful and tasty crunch, or using them in place of meat in your main dishes.

4. Sample the fruits of the sea. Eat fish or other types of seafood instead of red meat once a week. It’s good for the heart, the brain, and the waistline.

5. Breathe deeply. Breath slowly and deeply for a few minutes a day preferably in nature. It can help you relax and also help lower blood pressure.

6. Gratitude. Taking a moment each day to acknowledge the blessings in your life is one way to start tapping into other positive emotions.

These have been linked with better health and greater well-being.

Remember that what is easy to do for your heart, is also easy not to do!

To your Health,

Jessica and Bruno.

Healthy Summer Weight – 6 simple tips

1. Start your day the night before: Numerous scientific studies have shown that lack of sleep will slow down our metabolism and produce more fatty tissues in our body.

2. Have a nutritious, low glycemic breakfast to optimize your energy all morning: we have already talked about low glycemic foods and how they are very important during the first meal of the day. Opt for a good source of protein, such as a vegetable omelette.

3. Are you really hungry or thirsty? In our busy lifestyle, we tend to confuse thirst with hunger. It is important to drink Mother Nature’s beautiful creation; water to help our cells smile from the inside-out.  A good start, 1,5litre / day for a woman and 2 liter / day for a man

4. Do I have to run an Ultra marathon to have a healthy weight? The most recent studies on this subject tell us that it is important to be active on a daily basis at a moderate intensity and to opt for activities that will solicit your largest muscle groups to increase your energy expenditure. These same studies reveal that in order to reap the benefits,  it is important to have fun practicing these activities.

5. Large fluctuations in energy during the day also hinder your healthy weight: If you have unhealthy food cravings during the day or if you find it difficult to stay awake in the afternoon, in addition to the tips mentioned above, avoid waiting more than 2h30 to 3 hours between your meals and snacks. Choose low-glycemic snacks that contain a protein source such as nuts, humus with raw vegetables or a hard-boiled egg and medium sized fruit.

6.One of the greatest pleasures in life is eating: so why do so many people eat fast and do not take the time to savor their food. Taking the time to chew our food 10-15x before swallowing, could reduce our plate size up to 20% according to some studies.

Hope these tips will help you reach or maintain your healthy weight.

Jessica and Bruno

*Sources : Harvard School of Public Health 2018. University of Toronto, Nutrition Science Department 2016


The glycemic index, your ally for a healthy weight, good cardiovascular health and much more!

The glycemic index (GI) is a way to measure the rate at which carbohydrates break down into simple sugars and pass into the bloodstream.
In general, the more refined and industrially processed foods are, the faster they breakdown and the higher their GI.

For example, a raw apple has a low GI, while apple sauce has a high GI.

High GI foods have a quick effect on blood sugar levels and provide energy quickly.
However, this energy surge is usually short-lived and hunger returns soon, which can lead to overeating and weight gain.  Low GI foods have a slower and more consistent effect on blood sugar levels. These foods provide a greater and longer lasting feeling of satiety and provide more consistent energy, so eating less (and maintaining weight) is easier.

The Glycemic Index was the subject of extensive research by a group of researchers from the Department of Nutrition at the University of Toronto led by Dr. David J. A. Jenkins, MD, Ph.D., D.Sc.

Dr. Jenkins' team has published extensive research linking weight gain, increased risk of cardiovascular disease, type 2 diabetes, stroke, dementia, cognitive decline, depression and many forms of cancer with a primarily high glycemic index food diet.

A diet with a high glycemic index  can also lead to developing metabolic syndrome, which reveals its first signs in the form of a sudden drop in energy after a meal and the accumulation of fat tissues around the waist, lower abdomen and hips . What we call '' love handles''.

Good news, this health condition is reversible. It's all about changing your lifestyle habits by prioritizing low glycemic foods.

To your health,

Jessica et Bruno.

Sources :  Canada Research Chair in Nutrition and Metabolism, World Health Organization WHO, Harvard School of Public Health.




Enjoy Healthy and Happy Holidays!!

With December comes more opportunities to party and celebrate. Many of our clients ask us, '' How can I fully enjoy these occasions without putting aside my health? ''

Here are some ideas that we hope will help you celebrate in a healthier way.

1- Eat a healthy snack BEFORE arriving to the party. You will arrive to the party without having an empty stomach and you can be more focused on fully enjoying your time with friends, family and colleagues.

2- You don't have to eat everything that's offered to you! If you ate a little bit before you got to the party, this will be an easier task and as a bonus, you will make better choices (raw vegetables and humus vs. potato chips)

3- Often, the starters are the best part of the meal.Opt for REAL food, you know, like raw vegetables or grilled shrimp, before you jump into the bowl of nachos soaked in orange liquid cheese.

4- Socialize more and nibble less.Again, if you eat a little before, it will be easy to be more present and thus enjoy the party and the wonderful encounters that you will make.

5- Keep track of your alcoholic beverages.Start with a non-alcoholic beverage, such as mineral water or "virgin ceasar", and avoid consuming alcohol on an empty stomach as this will trigger the cravings  for the foods that you are trying to avoid.

6- Stay active throughout the holidays.Invite your family, friends, etc. to take a walk around the block after dinner and keep some energy for an evening dancing to the rhythm of your favorite songs.
Wishing you and your family a very happy holiday season and a 2018 year full of health and abundance in all that you desire!

Jessica and Bruno


Energy Management

Energy Management

Who has not dreamed of enjoying infinite energy reserves to help us face our daily  challenges and live life to its fullest?

 The quest for the miracle pill, the bionic drink, the superfood that will make us uber healthy are still too often a thing of today.

An extensive study of more than 150,000 individuals from 2010 to 2016 on the management and optimization of human energy conducted jointly by the Department of Medicine of Harvard University in the USA and Berlin University in Germany came to very interesting conclusions that we would like to share with you.

Conclusion # 1: Every individual comes into this world with its full energy potential. The characteristic that differs one person from another is inscribed in the DNA of each of our cells.

Conclusion # 2: There is no miracle recipe to help us produce more energy. For example, according to this study, having more or less energy from one day to another would have nothing to do with the consumption of a special product or beverage.

Conclusion # 3: There are energy "stealers" and "supporters". Energy "stealers" are the activities that destroy or limit our energy potential to be expressed at 100%. For example: energy "stealers" would be poor food choices, lack of hydration, stress and negative thoughts.  By contrast, energy "supporters" would be eating fresh vegetables, taking a walk in nature, having a good night's sleep, laughing with friends and thinking positive thoughts.
To reach your full energy potential, the authors of this research suggest that we take time each day to identify potential energy ''stealers'' that we habitually do and decide to replace them with more energy ''supporters''.

To your health....and energy!

Jessica and Bruno

Sources:  Managing Human Energy Potential. Harvard & Berlin Universities Med Dept 2017.


Healthy back to school habits

Healthy back to school habits

 With the begining of the school year, we thought we would share 3 tips to ensure a healthy and vibrant start.

 Keep eating fresh foods.  During the summer months, the abundance of locally produced vegetables and fresh fruits encourages us to consume many of these foods in their natural form keeping our cells happy and healthy.  With the colder months arriving, it is important to continue to consume these foods as much as possible in the form Mother Nature provides us, that is, not transformed in order to take full advantage of their nutritional value, which plays an important role in our energy levels and our immune system.

And good news, several local producers offer us a wide variety of vegetables during the fall months.

Reduce your schedule.

With the return to school and work, many people tend to overload their schedule and that of their families.  Music classes on Monday, yoga on Tuesdays, EnerJ Fit on Wednesdays, spinning on Thursdays, hockey and skating on Saturdays and Sundays and homework every evening ... Phew!

All of these fun activities are great, but remember that there are only 24 hours in a day and to reserve a few to '' do nothing '' is very good for your health and for those you love.

Children's lunch box ... with your children. Back to school is of course synonymous with the return of lunch boxes.

To make this a pleasant and nourishing task, be sure to take some time on the weekend with your children to plan a menu for the week.  Then, involve your children, even at a young age, in the preparation of their meals. Be sure to have wholesome foods available and then accompany them in making choices to complete their lunch box.  This small exercise will help you empower your child for years to come.Check out Wishing you and your family a happy and healthy start to the school year.

Jessica and Bruno


With summer starting, we thought that it would be a great time to talk about an often neglected, yet very important aspect of our health; hydration.

Why hydrate?

Did you know that the human body is made up of more than 60% of water?*1

Which makes this precious liquid the most important food that we need to consume everyday!

Whether it is for transporting nutrients to our cells, waste elimination, energy production, tissue repair, water is involved in several billion functions of our body's metabolism.

Lack of water for the human being would have slightly the same impact as if you shut down your pool's filtration system... not very pretty!

How to hydrate?

Water is the best choice of liquid.

Quantity and quality

Here are some basic daily recommendations to ensure proper hydration*2

- Pre-school and primary child: 1 litre- Female adult and teenager: 2 to 2.5 litres

- Male adult and teenager: 2.5 to 3 litres

- For each hour of aerobic physical activity, add 500ml of water.

Here is a little trick to make sure that you drink enough water daily: in a beautiful colored bottle filled with fresh water, add a few mint leaves, keep your bottle with you to remind you to drink a few sips each hour. And do not wait to be thirsty, be proactive!

The amount of water you drink is very important, and the quality is just as important. Here is an excellent source of information on water quality:

And if you are interested in exploring the links between water, your emotions and your health, take a look at this book ''The True Power of Water'' du Dr Masaru Emoto.''

Cheers, Jessica and Bruno


*1, *2 Sources: Mayo clinic. American college of Medecine.

What are plant proteins and what are the benefits?


What are plant proteins and what are the benefits?

Many types of foods include plant proteins. For example: beans, avocados, nuts and seeds such as flax seeds just to name a few. There are many health benefits for consuming plant based proteins and here are a few*:

- better assimilation both in the digestive system and at the cellular level

- causes less inflammation compared to animal protein.

It is important to remember that proteins provide amino acids to the human body and that plant based proteins do not provide a ''complete form'' of protein.  For that reason, it is important to make sure that you incorporate a variety of plant based proteins in each meal.  For example, mix beans with avocados**

*and** sources: Institute of Functional Medicine, Harvard School of Public Health.

EnerJizing smoothy

1 cup unsweetened almond milk (or other unsweetened

nut milks)

1/2 cup water

Plant protein (a portion with 10-18 gr of protein) We use Usana My Smart Skae plant protein powder

Handful of organic baby spinach

1 tablespoon of organic chia seads

1/2 cup frozen fruit (I like mango or rasberries)

Cacao and cinnamon to your liking 🙂

Healthy breakfast on the go!

Jessica and Bruno

5 Simples ways to keep a Flat Belly….even during the Holidays!

5 Simples ways to keep a Flat Belly....even during the Holidays! From :''The Belly Flat Diet''.

1-Eat low glycemic foods. 

These foods will help reduce hormonal imbalances that can lead to an increase in fatty tissues around your hips and thighs.

2-Consume an optimal amount of insoluble fibers.

These foods can help with elimination and prevent constipation and bloating.

ex.Whole grain and sprouted foods, vegetables and fruits, nuts and seeds, beans (chick peas, black beans, kidney beans...)

3-Move Daily

Ideally a mix or aerobic and muscle strengthening exercises.  This will help you burn calories, it will get your digestive system moving and will also increase your mood 🙂

4-Eat good FATS

Good Fats can actually help us lose weight!  Omega 9 fatty acids found in olive oil, avocados, almonds and other nuts can be beneficial in weight management.

 5- Replace your coffee and sugary drinks with....WATER!

Yes, water!  Drink 1,5L per day for women and 2L per day for men.  Add in 500ml for every hour of physical activity.  This will help you use your fats more efficiently and increase your  metabolism.

Happy and Healthy Holidays!