6 Tips to Make Healthy Living a Breeze


1. Aim for a spectrum of color in the day

You are looking to eat a rainbow of colors coming from produce items every single day to meet your vitamin, mineral, and phytonutrient needs (plant nutrients).  In order to do that, every week aim to fill your grocery cart with the following:

2 leafy greens

2-3 green vegetables

2-3 red items

1-2 purple items

3-4 yellow/orange items

1-2 white/tan items

Onions (yellow, red, white)

Garlic, shallots, leeks

2-3 fresh herbs

2. Let whole foods be the star of your meals

You may wonder what a whole food is.  There are 4 questions you can ask yourself that will answer this question:

Can you imagine it growing?  Maybe in a field, on a tree, or in the ground?

What’s been done to it since it’s harvest?  If you think of an oat cereal, lot’s has been done to it since it’s harvest.  It has been joined together with other cereal grains, fruit has been added, likely sugar has been added too, as well as preservatives and additives to make it shelf stable.  But, if you think about the large flake oat by itself, nothing has really been done to it, other than being harvested from the field.  So, in this case the large flake oat would be a better choice versus an oat based cereal.

Is the ingredient list have more than 5 ingredients or is the ingredient list longer than my pinky finger?  If it is longer, then it is likely is not a whole food.

Are all of it’s edible parts intact?  If you think about orange juice, the peel is gone and the majority of the pulp is gone.  So, orange juice would not be a whole food, but the whole orange would be.

3. Limit yourself to a maximum of one processed food/day

This is a good for your digestion tip.  Processed foods take a large toll on our  digestive system and the resulting symptoms we may experience like gas, bloating, cramping, skin issues, and headaches.   A processed food is anything that doesn’t fit the criteria above!

4. Make time for movement

We need to move in order to keep our digestive system moving along in tip top shape!  So, make time to take a walk out in nature or grab a buddy and hit up your favorite activity together

5. Make time for relaxation

Stress is something everyone is dealing with these days and it can impact our mood, how we digest our food, and our general well-being.   Excessive stress in our lives can also make you more prone to developing food sensitivities!  The bottom line is that we need to address the stress on a daily basis.  It can even be as short as taking 5 minutes to do some deep breathing once you get home from work.

6. Include at least 1 probiotic rich food everyday

Many of us are working 10-12 hour days, relying on processed foods more often than we should and living high stress lifestyles.   All of this takes a large toll on our microbiome.  Our microbiome is the variety of bacteria that live inside of our digestive system.  The variety of our gut bacteria and the amount of our gut bacteria found in our digestive system help to make us more resilient to disease and illness.  More reasons to make probiotics your friend!  You can find probiotics in plain yogurt, and also find them in the refrigerator section of your grocery store in items like sauerkraut, kimchi, and other varieties of fermented vegetables.

Question of the Week brought to you by the Quality Greens Dietitian Selena De Vries!

If you have a question for Selena please email us at nutrition@qualitygreens.com

Qof the week

We’re Launching Question of the Week!

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Do you have a burning nutrition question?

Do you want healthy living information from a credible nutrition source?

Are you wondering about certain diets like paleo, gluten free, or low-sugar?

Send your specific questions to Selena at nutrition@qualitygreens.com and she will choose ONE per week to address in the QG newsletter!

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Transform your lifestyle in six weeks …

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Many of us know what healthy living entails but, often, the difficult part is incorporating these habits into our daily lifestyle. This series is for anyone who:

Has lost weight before, but struggles to keep it off Struggles with cravings  Struggles to find the time in day to fit ‘healthy living’ consistently into their routine Feels overwhelmed with nutrition and fitness information If you want to feel clear and confident on what you need to do to make healthy living feel like second nature, then this series is for you.



Quality Greens is committed to helping you live healthier…

We are pleased to partner with registered Dietician Selena Devries of Heathbean Nutrition .

Selena Devries is an Integrative Registered Dietitian using food as medicine to redefine your health.   She applies a fresh approach to healthy living that encompasses the whole person by integrating mind, body wellness so you can feel that best you’ve ever felt. Selena provides nutrition coaching services, specializes in digestive health and promotes healthy living within the community by holding wellness events.


Visit www.healthbean.ca for more information on Selena’s services


October is Non GMO Awareness Month

What is GMO?

GMO’s (genetically modified organisms) refer to the plants or animals created through the gene slicing techniques of biotechnology. They are foods created by merging DNA from different species.

GMO crops, when first introduced, were touted as the answer to world hunger. The argument was that by developing pesticides and herbicide resistant crops, farmers would be able to increase their yields and decrease costs. This has mot proven to be the case. Instead, bugs and weeks have become resistant to the widespread applications of these chemicals, leading to increased use of both. More spraying means more costs for the farmers, more damage to the environment and more health concerns.

For more information visit http://www.nongmoproject.org/learn-more/