Detoxification, Digestion, Gut health, Health, Health Food, Healthy, Healthy Fats, Holistic, Metabolism, Microbiome, Nutrition, Nutritional Therapy, Overating, Recipes, Sleep, Stress, Weight gain, Wellness, What to eat

How to Naturally Lower Your Stress Hormone (Cortisol)

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Its causes are absolutely everywhere. Would you agree?

Our natural “fight or flight” stress response can sometimes go a little overboard. It’s supposed to help us escape injury or death in an emergency and then return to normal after we’ve fought or flew. But, that doesn’t happen too much in our society – it becomes a long-term reaction. It becomes chronic.

You’ve probably heard of the main stress hormone, called “cortisol.”  It’s released from your adrenal glands in response to stress. It’s also naturally high in the morning to get you going, and slowly fades during the day so you can sleep.

Did you know that too-high levels of cortisol are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and even lowers your immunity?

Do you experience any of these? Well, then read on because I have a list of foods, nutrients and lifestyle recommendations to help you lower this stress hormone naturally!

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Foods and nutrients to lower cortisol

Let’s start with one of the biggies that increase your cortisol… sugar. Reducing the sugar we eat and drink can be a great step toward better health for our minds (and bodies).

High doses of caffeine also increase your cortisol levels. If coffee makes you feel anxious and jittery, then cut back on the amount of caffeine you ingest.

Also, being dehydrated increases cortisol. Make sure you’re drinking enough water every day, especially if you feel thirsty.

Eat a variety of nutrient-dense whole foods; this doesn’t just help reduce stress hormones, it helps all aspects of your health.

Lower your cortisol levels with tea and dark chocolate (not the sugary milky kind!). Have a bit to unwind.

Don’t forget your probiotics and prebiotics! There is so much new research about the gut-mind connection, and how taking care of your friendly gut microbes is key!  Make sure you’re eating probiotic rich fermented foods (raw fermented sauerkraut, kimchi, kombucha, kefir, yogurt)  and getting a healthy dose of prebiotic fiber (raw Jerusalem artichoke, raw dandelion greens, avocados, raw or cooked onions, raw garlic, bananas, apples, jicama root) .


Lifestyle techniques to lower cortisol

’s not just food, but there are things you can do with your time that can lower cortisol.

Reduce your stress with mindfulness. Many studies show that reducing stressful thoughts and worry reduces cortisol.

Get enough exercise (but don’t overdo it). While intense exercise increases cortisol levels temporarily, it can reduce overall cortisol levels. Too much too often though, can lead to elevated cortisol levels as the body perceives as stress.

Get enough sleep!

Getting adequate sleep is way too underrated. Sleep reduces cortisol levels and also helps improve your overall health in so many ways.  Sleep is when your body does its housekeeping (detoxification, rebuild & repair).

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Relax and have fun. Things like deep breathing, massages, leisurely walks in nature and listening to relaxing music all reduce cortisol.

Work on reducing, eliminating or changing things that cause stress in your life (unhealthy relationships, jobs, and so on…).

Be social and bust loneliness. Would you believe me if I told you that science has shown health risks from social isolation and loneliness? It’s true! Maintaining good relationships and spending time with people you like and who support you is key.


Too much of the stress hormone cortisol can have several negative impacts on your health. There are many proven ways to reduce levels of cortisol naturally.

In terms of foods and nutrients, have less sugar and caffeine. Have more water, fruit, tea, dark chocolate, probiotics, and prebiotics.

Lifestyle factors are huge when it comes to cortisol. To lower yours, exercise (but not too much), get more sleep, relax, and have more fun!

In the comments below, let me know your favorite ways to bust the stress hormone cortisol!

Recipe (High fiber prebiotic): De-Stressing Chocolate Pudding

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Serves 6

3 ripe avocados

¼ cup cacao powder (unsweetened)

¼ cup maple syrup

½ tsp vanilla extract

1 dash salt


Place all ingredients into a food processor and blend until smooth.

Serve & enjoy!

Tip: Try adding a pinch of cinnamon for a deeper flavor.

Always in health,


P.S. Not getting a good nights sleep and feeling stressed out all the time? Do you find yourself caffeinating and sugaring up to get through the afternoon? Or maybe you feel sluggish & bloated after every meal? Click here and select “free call” to connect with me on a 5 minute call. We can discuss your concerns and I can give you some tips to help support your diet, digestion and sleep.



Digestion, Food Sensitvities, Gut health, Health, Health Food, Healthy, Holistic, Microbiome, Nutrition, Nutritional Therapy, Organic, Recipes, Wellness, What to eat

Dairy Intolerance (Lactose, Casein & Whey)

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Having a food intolerance is not fun. It can cause abdominal pain, discomfort, and nausea. It also causes embarrassing symptoms like flatulence and diarrhea. Other symptoms linked to food intolerances include muscle or joint pain, headaches, exhaustion, and even skin symptoms like rashes and eczema.

Dairy is just one of those foods that many people seem to be intolerant of. Let’s talk about the main components of milk that people react to: lactose, casein, and whey.

Milk sugar (lactose) intolerance

It’s estimated that up to 75% of adults are lactose intolerant. Lactose is the carbohydrate “milk sugar” naturally found in most dairy products. Lactose intolerance is so common you can buy lactose-free milk in your regular grocery store. Lactose-free products are treated with the enzyme “lactase” that breaks the lactose down before you ingest it. It’s this lactase enzyme that is lacking in most people who are lactose intolerant.

The lactase enzyme is naturally released from your intestine as one of your digestive enzymes. It breaks down the lactose sugar in the gut. When someone doesn’t have enough lactase, the lactose doesn’t get broken down the way it should.  Undigested lactose ends up being food for the resident gut microbes. As they ferment the lactose, they create gases that cause bloating, flatulence, pain, and sometimes diarrhea.

Lactose is in dairy but is in lower amounts in fermented dairy (e.g. cheese, yogurt, kefir) and butter. Steering clear of lactose isn’t that easy as it is added to other foods like baked goods, soups, and sauces. And if you’re taking any medications or supplements, check to see if it’s in there too. Lactose is a common ingredient in tablets used for its compressibility properties, although usually not enough to cause intolerance issues.

If you have symptoms of lactose intolerance, keep an eye on food, medication, and supplement labels.

Note:  Another factor to consider with lactose is that unprocessed raw (unpasteurized) milk contains the enzyme lactase that helps break down and digest lactoseLactase is destroyed in the pasteurization process. Some individuals who have difficulty with pasteurized milk find they can tolerate raw unprocessed milk.

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Milk protein (casein & whey) allergy

Milk is a known, and common, food allergen. In Canada, it is considered a “priority allergen” and must be declared on food labels.

So, what are the allergens in milk? You’ve heard of “curds and whey?” Well, these are the two main proteins in milk. The solid bits are the curds (made of casein), and the liquid is the dissolved whey.

Unlike lactose intolerance, casein and whey can cause an actual immune response. It’s an allergy. And this immune response can cause inflammation. In fact, we don’t know how many people have these milk allergies, but most estimates put it far below that of lactose intolerance.

Like lactose, these allergenic milk proteins can be found in other products too. They’re not just in dairy but are often in protein powders as well (Have you heard of “whey” protein powders?).

Some of the symptoms of milk protein allergy differ from that of lactose intolerance; things like nasal congestion and mucus (phlegm) are more common here. And casein seems to be linked with belly fat.

Interestingly, people who have gluten intolerance are often allergic to milk proteins like whey and casein as well. These can go hand-in-hand.

Like lactose intolerance, if you’re allergic to casein and whey keep an eye on labels so you can avoid these.

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Note:  Yet another factor to consider is A1 and A2 (forms of casein) milk. Newer breed cows milk contain both forms with a higher percentage of A1 casein. Research suggests that the A1 form of beta casein protein may be linked to the indigestibility of milk and possibly to disease.  A2 milk (mostly from older breeds) is all A2 beta casein protein and may be a safer, healthier choice.


If you get gassy, bloated, or experience diarrhea after eating dairy, you may have a lactose intolerance. If you often get a stuffy nose and mucus, then you may be allergic to casein and/or whey.

While dairy may be nutrient dense it is not essential. All the nutrients in dairy are available in other foods. If you experience these symptoms, you can try removing dairy from your diet You may find improved digestion and fewer gut issues. Or you may find improved nasal congestion, or even less belly fat.

If you really love your dairy, you may want to look into unprocessed (not legal in some states) and/or A2 milk (always from healthy pastured cows),  or try fermented dairy products to see if you tolerate better.  Easier to digest goats milk is another alternative too.

If you decide to (or have already) removed dairy from your diet, let me know your experience in the comments below.


Recipe (Dairy-free): Chocolate Ice “Cream”

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3 bananas, sliced and frozen
2 tsp cacao powder, unsweetened
1 tbsp almond butter


Place frozen bananas in food processor and blend until smooth (a few minutes). You may have to stop a few times to scrape the sides.

Add cacao powder and almond butter and blend until mixed well.

Serve & enjoy!

Tip: You can make this in advance and freeze in an airtight container.

Always in health,


More ways to connect with me:

Join my weekly newsletter for health & wellness tips, recipes & more.

Follow me on Facebook Prairie Hill Nutrition

Follow me on Instagram Cynthia Hill, NTP

Join my Facebook Group Live Your Best Health Forward!

Are you confused about what to eat and not eat for optimum health?  Sick of yo-yo dieting? Do you feel sluggish & bloated after eating or have a lack energy throughout the day? If this describes you, click here and select “free call” to connect with me on a 5 minute call. We can discuss your concerns and I can give you some tips to help support your diet, digestion and energy levels.



Health, Holistic, Metabolism, Nutrition, Nutritional Therapy, Overating, Recipes, Sleep, Weight gain, Weight loss, Wellness, What to eat

Haven’t Changed Anything in Your Diet But Getting Fatter?

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You are positive that you’re not eating more food or “junkier” food but you’re still gaining weight.

Is this possible?

Yes! You are NOT crazy!

And here’s why.

We both know that the whole “calories in, calories out” argument is an overly simplistic view of weight.

There’s definitely more to the story than just what you’re eating, right?

A lot of this comes right down to your metabolic rate which is affected by things like your activity level, history of dieting, body composition, and even what you eat.

But, let’s go beyond the “eat less and exercise more” advice and dive into some of the less obvious underlying reasons why you may be gaining weight even though you’re eating the same.

Things like:
● Aging;
● Hormones;
● Sleep;
● Stress.


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Funny things happen the older we get. People commonly experience lower energy levels, more digestive discomfort, weight gain, as well as aches and pains.

Aging can result in hormonal changes for both men and women. And these can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies.

The good thing is that, this is very common and not your fault one bit (o give yourself a break – I know I need to!).


Your thyroid is the master controller of your metabolism and can be a massive contributor to your weight gain. There are several things that can affect it and throw it off course.

When your thyroid gets off course and produces fewer hormones your metabolism slows down. And when your metabolism slows down you can gain weight. Even though you’re eating the same way you always have.

Pro Tip: Talk with your doctor about having your hormones tested. Oh, and try the thyroid-friendly recipe that I created for you at the end of this post.

Are you feeling sluggish, tired and struggling with what to eat (or not eat) to rev up your metabolism? Do you suspect your thyroid may be sluggish? Test don’t guess! If this sounds like you, lets jump on a free call so I can better assess what is going on with you and give you some pointers on how to fix it. Click here and select “Free Call” to schedule a date & time for us to connect that is convenient for you.


There is plenty of research that shows the influence that sleep has on your metabolic rate.

And as we age it can become harder and harder to get a good night’s sleep.

The general consensus is to get 7-9 hours of sleep every night to help avoid weight gain.

It’s true! Lack of sleep is linked with weight gain.

Who ever thought you can sleep off your weight?

Pro Tip: Try to get at least 7 hours of sleep every night. The first place to start is by implementing a calming before bedtime routine.

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It seems to be everywhere! So many things can cause stress responses in your body.

And you know that stress hormones are not going to help you sustain healthy habits or maintain a healthy weight, right?

While you can’t necessarily change your stressors you can try to adjust your stress response to them.

Pro Tip: Try meditation or yoga. Or even mindful eating. What about those new adult coloring books that are all the rage now? (I find adult coloring to be very calming and have books on things I love like flowers, architecture and the beach).


There are lots of factors that can affect your weight, even if you’re eating the same way you always have. Aging, hormones, stress, and sleep are all interconnected to each other and can all contribute to weight gain, even if you’re eating the same way you always have.  And remember negative body image can drag us down, keep us stuck, and affect weight loss too.  We have these amazing bodies that we demand so much of!  Engage in daily self-care (nutrient dense food, exercise, meditation, fun…) and be kind to yourself.
Recipe (Thyroid friendly iodine):

Seaweed Sushi Bowl

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Serves 2

1 cup cooked rice
1 avocado (thinly sliced)
½ cucumber (diced)
½ red pepper (thinly sliced)
1 green onion (chopped)
2 tablespoons dried seaweed (arame, wakame, or crumbled nori sheets)*
2 tablespoons sesame seeds
3 tablespoons rice vinegar*
3 tablespoons gluten-free tamari sauce*
1 tablespoon lemon juice
1 tablespoon sesame oil
½ garlic clove
dash salt and pepper

Split the first seven ingredients into two bowls.

Mix the rest of the ingredients together to make the dressing.

Pour the dressing over the sushi bowls.

Serve & Enjoy!

Tip: This is a great lunch to take on the go. Keep dressing in a separate container so you can give it a shake before adding it onto the sushi bowl.

*You can usually fine these ingredients in the ethnic section of your grocery store or online.

More ways to connect with me:

Join my weekly newsletter for health & wellness tips, recipes & more.
Follow me on Facebook Prairie Hill Nutrition
Follow me on Instagram Cynthia Hill, NTP
Join my Facebook Group Live Your Best Health Forward!


Digestion, Food Labels, Health, Health Food, Healthy, Holistic, Meat, Nutrition, Recipes, Wellness, What to eat

Food Preservatives

Spring Your Health Forward

A food preservative is a substance added to foods to make them last longer; to “preserve” them. Preservatives are added to foods that go bad quickly and have found themselves in all kinds of products in our grocery stores.

Preservatives work to preserve food in a few different ways. Some prevent the growth of bacteria and mold. Others prevent delicate fats from going rancid.

There are so many preservatives out there. While preservatives added to foods should be “approved,” this doesn’t mean they’re guaranteed to be safe for everyone always. And it doesn’t mean that the food is healthy.

Foods with preservatives are more-processed, less-nutritious foods to begin with – not exactly health foods. So, even if you don’t mind preservatives, you probably should cut down on these kinds of foods, anyway.

So, let’s learn more about a few common food preservatives.


That’s right – salt.

FUN FACT: The term “salary” is from the Latin word for salt. It’s thought that it came from the ancient Romans who would pay employees, allowing them to buy salt. Either that, or it was for their work conquering and/or guarding salt mines/roads. Either way, salt was sought because of its ability to preserve food before the advent of refrigeration.

In today’s day and age, with fridges and freezers in every home and grocery store, and refrigerated trucks, salt is not needed for food preservation as much. But our taste buds still seem to crave it on an epic scale. The average American eats over 3,400 mg of sodium per day, well over the recommended 2,300 mg/day. Much of that is because it’s found in processed foods.

According to Harvard Health:

“… reducing dietary salt (table salt that is only sodium, chloride and iodine) will lower blood pressure, reduce the risk of heart attack and stroke, and save lives.”

So, salt (from processed foods!) is one of those all-too-common food preservatives that most of us will do better with less of.

Note:  Sodium is a vital nutrient and an adequate amount is essential to maintain good health.  Our bodies need sodium to transmit nerve impulses, contract and relax muscles and maintain proper fluid balance.

Nitrites (nitrates and nitrosamines)

cold cuts

Nitrites are preservatives added to processed meats. They’re not bad in and of themselves, but they do turn into harmful chemicals called nitrosamines. Nitrosamines are carcinogens found in cigarette smoke. Nitrites form nitrosamines when they’re cooked at high heat, and sometimes even when exposed to the high acid environment of the stomach.

Nitrites are added to meats to keep the pink-red color and prevent “browning.” Mostly in bacon, ham, sausages and lunch meats. Since nitrites can change into nitrosamines, nitrites are one-step away from being the “bad guys.”

Another interesting thing is that processed meats have been linked with colon cancer. Because of the nitrites? Perhaps, but either way, nitrosamines are a confirmed health-buster.

Since nitrosamines (from nitrites) are the bad guys and are formed by cooking nitrites at high heat, what are nitrates?

Nitrates are naturally found in many healthy foods like vegetables. They’re especially high in beets. Sometimes our enzymes or gut bacteria change these healthy nitrates into nitrites. However, they rarely form nitrosamines because they’re two-steps away from becoming these “bad guys.”

Take note:  Differing opinions and new science is emerging on salt, nitrites, nitrates and the supposedly better for you alternative celery powder. Salt and nitrites have been used as food preservation for a very long time and they may not be as bad as we think. What is for sure is that consuming a diet high in processed foods increases the amounts of these preservatives to a level much higher than our ancestors ever consumed.


Have you seen on packages “BHA/BHT has been added to the package to help maintain freshness?” Perhaps on cereal packages or in gum? Guess how these compounds maintain freshness? Because they’re preservatives.BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are antioxidants added to many processed foods. The main way BHA and BHT work is by preventing fats from going rancid. Are they safe? Well, they’re approved for use as a preservative at small doses. However, some studies show they can cause cancer in animals at high doses. Again, they’re added to processed pre-packaged foods, so it’s wise to avoid them nonetheless.


There are a lot of preservatives in our food supply. These compounds work by preventing the growth of bacteria and mold, or by preventing fats from going rancid. And they’re mostly found in processed foods. If you want to avoid them. Eat fresh foods.

Does this information make you want to read all your food ingredient labels now?

Recipe (preservative-free): Kale Chips

Kale Chips 01

Serves 4

1 bunch of kale, washed and dried
1 tbsp olive oil
2 dashes salt
2 dashes garlic powder


Preheat oven to 300F and place a sheet of parchment paper on a baking sheet.

Take the washed and dried kale and rip them into “chip” size pieces and place in a large bowl.

Drizzle with olive oil, salt, and garlic powder. Mix until the kale pieces are evenly covered.

Place kale onto prepared sheet in an even layer. Bake for 10 minutes.

Flip over the kale to cook the other sides of the pieces. Bake for another 10 minutes until the edges just start turning brown. Monitor them well, or you’ll have burnt kale chips.

Serve & enjoy!

Tip: You can use any spice, so try onion powder, paprika, or even turmeric.


Always in health!


More ways to connect with me:

Join my weekly newsletter for health & wellness tips, recipes & more.

Follow me on Facebook Prairie Hill Nutrition

Follow me on Instagram Cynthia Hill, NTP

Join my Facebook Group Live Your Best Health Forward!

Are you confused about what to eat and not eat for optimum health?  Sick of yo-yo dieting? Do you feel sluggish & bloated after eating or have a lack energy throughout the day? If this describes you, click here and select “free call” to connect with me on a 5 minute call. We can discuss your concerns and I can give you some tips to help support your diet, digestion and energy levels.


Health, Health Food, Healthy, Holistic, Nutrition, Nutritional Therapy, Overeating, Recipes, Weight loss, Wellness, What to eat

Common Weight Loss Myths Busted

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Weight loss advice is so common (and contentious) now. There are competing opinions everywhere.

I say, forget about “who’s right” and let’s focus on “what’s right.” Because what gets results is what I’m focusing on in this post.

I respect you too much to make empty promises and try to sell you on something that doesn’t work.

There are too many weight loss myths out there. I’m going to tackle the top ones I come across in my practice.

Myth: Calories cause weight gain, and fewer calories are the path to weight loss

Calories are important for weight loss. If you eat and absorb a ton more than you use, then your body’s wisdom will store some for later. Calories matter.

But, they are not the “be-all and end-all” of weight loss; they’re important, but they’re the symptom, not the cause. Let’s think about the reasons people eat more calories. Let’s focus on the causes.

People eat too many calories, not because they’re hungry, but because they feel sad, lonely, anxious or bored. Or maybe because they’re tired or stressed.  Or maybe even because they’re happy and celebrating. (My personal fav – reach for a snack rather than deal with an unpleasant task or situation) And all these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake.

Myth: “Eat less move more” is good advice

exercise exhausted

Well, then we’re all in tip-top shape, right? Because people have been doling out this advice (myth) for years.

The premise of this is based on the above myth that calories in minus calories out equals your weight. So, eat fewer calories, and burn off more calories (because human physiology is a simple math equation, right?).

 Even if people can happily and sustainably follow this advice (which they can’t!); it completely negates other factors that contribute to weight problems. Things like the causes of overeating we mentioned above. Not to mention our genetics, health conditions we’re dealing with (stress anyone?) or our exposure to compounds that are “obesogenic.”

 Myth: A calorie is a calorie

Can we please put this one to bed already?

Science has confirmed several caloric components of food differ from others. For example, the “thermic effect of food” (TEF) is that some nutrients require calories to be metabolized. They can slightly increase your metabolism, just by eating them.

For example, when you metabolize protein you burn more calories than when you metabolize carbohydrates. Proteins and carbohydrates both have 4 calories/gram; but, the TEF of protein = 15–30%; and the TEF for carbohydrates = 5–10%.

Here’s another example of a calorie not being a calorie. Different fats are metabolized differently. Medium chain triglycerides (fats) (MCTs) have the same 9 calories/gram that other fats do; but, they’re metabolized by the liver before getting into the bloodstream and therefore aren’t utilized or stored the same way as other fats.


Myth: Buy this supplement/tea/food/magic potion to lose weight


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There is no magic pill for weight loss. No supplement, tea, food, or other potion will do the trick.

There are products that make these claims, and they’re full of garbage (or shall I say “marketing gold?”). The only thing you will lose is your money (and possibly your hope). So, please don’t believe this myth. There is a reason most people who lose weight can’t keep it off. The real magic is in adopting a sustainable holistic and healthy approach to living your life. What you need is a long-term lifestyle makeover, not a product.


Weight loss is hard! (trust me I know!)  There are too many people out there trying to make it sound like they have the simple solution (or the latest and greatest!).

Don’t fall for the myths that say:

  • Calories cause weight gain, and fewer calories are the path to weight loss.
  • “Eat less move more” is good
  • A calorie is a calorie.
  • Buy this supplement/tea/food/magic potion to lose weight.

Now check out my magical “weight loss salad” recipe below (just kidding!)

Recipe (Myth-free salad, filling and nutritious):

Kale Cucumber Salad

kale quinoa

Serves 2


4 cups baby kale
1 cup cooked beans of your choice (white beans, chickpeas, etc.)

1 cup cooked quinoa
1 cucumber, sliced

Cucumber Dill Dressing

½ cup tahini
½ lemon, juiced
2 tbsp dill
½ cup cucumber, chopped
1 green onion, chopped
½ tsp maple syrup
2 dashes salt

2 dashes black pepper
¼ tsp garlic, minced


Divide salad ingredients into two bowls.

Add all dressing ingredients into a food processor or blender and blend until creamy. You may need to add water to thin.  Add it slowly, a tbsp at a time until desired thickness is reached.

Add dressing to salads and gently toss.

Serve & enjoy!

Tip: Extra dressing can be stored in the fridge for a few days


Always in health!


P.S. More ways to connect with me:

Join my weekly newsletter for health & wellness tips, recipes & more.

Follow me on Facebook Prairie Hill Nutrition

Follow me on Instagram Cynthia Hill, NTP

Join my Facebook Group Live Your Best Health Forward!

Are you confused about what to eat and not eat for optimum health?  Sick of yo-yo dieting? Do you feel sluggish & bloated after eating or have a lack energy throughout the day? If this describes you, click here and select “free call” to connect with me on a 5 minute call. We can discuss your concerns and I can give you some tips to help support your diet, digestion and energy levels.



Food Labels, Health, Health Food, Healthy, Holistic, Nutrition, Nutritional Therapy, Recipes, Wellness, What to eat

How to Read the New Nutrition Facts Tables

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The Nutrition Facts table can usually be found on the side or back side of most packaged foods. It’s often found close to the ingredient listing.

The purpose of it is to help consumers make better nutrition decisions. When people can see the number of calories, carbs, sodium, etc. in food, they should be able to eat better, right?

Whether you like the Nutrition Facts table or not, (second to reading and understanding the ingredients list!), let’s make sure you get the most out of it, since it’s here to stay!

Here’s my four-step crash course on reading the Nutrition Facts table.

Step 1: Serving Size

The absolute most important part of the Nutrition Facts table is to note the serving size. Manufacturers often strategically choose the serving size to make the rest of the table look good. Small serving = small calories/fat/carbs. So, it’s tricky.

All the information in the table rests on the amount chosen as the serving size. And, since every manufacturer chooses their own, it’s often difficult to compare two products.

In the U.S. and Canada, in the next few years (between 2017-2022), serving sizes will be more consistent between similar foods. This will make it easier to compare foods. The new labels will also have more realistic serving sizes to reflect the amount that people eat in one sitting, and not be artificially small.

Let’s use an example – plain, unsalted walnuts from Costco.

As you can see, right under the Nutrition Facts header is the serving size. That is a ¼ cup or 30g. This means that all the numbers underneath it are based on this amount.

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FUN EXPERIMENT: Try using a measuring cup to see exactly how much of a certain food equals one serving. You may be surprised at how small it is (imagine a ¼ cup of walnuts).

Calories are pretty straight forward. Here, a ¼ cup (30g) of walnuts has 200 calories.

Step 2: % Daily Value

The % Daily Value (%DV) is based on the recommended daily amount of each nutrient the average adult needs. Ideally, you will get 100% DV for each nutrient every day. This is added up based on all of the foods and drinks you have throughout the day.

NOTE: Since children are smaller and have different nutritional needs if a type of food is intended solely for children under the age of 4, then those foods use a child’s average nutrition needs for the % Daily Value.

The % Daily Value is a guideline, not a rigid rule.

You don’t need to add all of your %DV up for everything you eat all day. Instead, think of anything 5% or less to be a little; and, anything 15% or more to be a lot.

NOTE: Not every nutrient has a %DV. You can see it’s missing for things like sugar, and protein. This is because there isn’t an agreed “official” %DV for that nutrient. The good news is that the new Nutrition Facts tables will (and some already do) include a %DV for sugar. Keep your eyes open for that.

Step 3: Middle of the table (e.g. fat, cholesterol, sodium, potassium, carbohydrates, and protein)

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Fat is bolded for a reason. That 20 g of fat (26% DV) is total fat. That includes the non-bolded items underneath it. Here, 20 g of total fat includes 2 g saturated fat, (20g – 2g = 18g) unsaturated fat, and 0 g trans fat. (Yes, unsaturated fats including mono- and poly-unsaturated are not on the label, so you need to do a quick subtraction).

Cholesterol, sodium, and potassium are all measured in mg. Ideally, aim for around 100% of potassium and sodium each day. It’s easy to overdo sodium, especially if you grab pre-made, restaurant foods, or snacks. Keep an eye on this number if sodium can be a problem for you (e.g. if your doctor mentioned it, if you have high blood pressure (in some cases) or kidney problems, etc.).

Carbohydrate, like fat, is bolded because it is total carbohydrates. It includes the non-bolded items underneath it like fiber, sugar, and starch. Here, 30g of walnuts contain 4g of carbohydrates;  and that 2g are all fiber. And as you can see, 2g of fiber is 7% of your daily value for fiber.  There is 1g of sugar and o % added sugars.

Proteins, like calories, are pretty straight forward as well. Here, a ¼ cup (30g) of walnuts contains 5g of protein.

Step 4: Bottom of the table (e.g. vitamins & minerals)

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The vitamins and minerals listed at the bottom of the table are also straightforward. The new labels will list potassium, calcium, and iron. Vitamin D and Potassium will be required and  potassium will drop from the middle of the table to the bottom.  Both vitamins A & C will become optional.

Manufacturers can add other vitamins and minerals to the bottom of their Nutrition Facts table (this is optional). And you’ll notice that some foods contain a lot more vitamins and minerals than others do.

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I hope this crash course in the Nutrition Facts table was helpful. While you can take it or leave it when it comes to making food decisions, it’s here to stay. And it will change slightly over the next few years.

Do you have questions about it? Have you seen the new labels with a %DV for sugar? If so, leave me a comment below.

Recipe (Snack): Delicious and Super-Easy Walnut Date Sandwiches

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Serves 1

8 walnut halves

4 dates, pitted


Make a “date sandwich” by pressing  two walnut halves into each date.

Serve & enjoy!

Tip: Try with pecans instead.

Always in health!


P.S. More ways to connect with me:

Join my weekly newsletter for health & wellness tips, recipes & more.

Follow me on Facebook Prairie Hill Nutrition

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Join my Facebook Group Live Your Best Health Forward!


Are you confused about what to eat and not eat for optimum health?  Sick of yo-yo dieting? Do you feel sluggish & bloated after eating or have a lack energy throughout the day? If this describes you, click here and select “free call” to connect with me on a 5 minute call. We can discuss your concerns and I can give you some tips to help support your diet, digestion and energy levels.



Detoxification, Digestion, Food Sensitvities, Gut health, Health, Health Food, Healthy, Healthy Fats, Holistic, Microbiome, Nutrition, Nutritional Therapy, Organic, Recipes, Vegetables, Wellness, What to eat

How To Improve Gut Health

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Hippocrates said, “All disease begins in the gut.”

And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we’re not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We’re talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this. Our gut is the portal to the outside world. It’s here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We’re just learning the connections between our gut and other areas of our body, like our brain (have you heard of “the gut-brain axis”). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.

So, let’s talk about the roles that our gut and our gut microbes play in our overall health. Then I’ll give you tips to improve your gut health naturally.

Our gut’s role in our overall health

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.

This seemingly simple role is super-complex! And it can break down in so many places.

For one thing, our guts can “leak.” Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it’s not supposed to. And when your gut wall gets irritated, it can “leak.” When this happens, you get inflammation, which is a starting point for many diseases that don’t seem linked to the gut but have a sneaky connection there.

FUN FACT: About 70% of our immune system lives in and around our gut.

A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, keeping your gut microbes happy is the second pillar of gut health!

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How to improve gut health

There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

You may also want to eliminate other gut irritants. Dairy, soy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

Tip:  Identifying food sensitivities and food intolerances is imperative to improving gut health and overall well-being. Food sensitivities and intolerances create inflammation and can be the root cause of many symptoms and conditions.  Food sensitivities and food intolerances can cause leaky gut and leaky gut can cause food sensitivities! Eliminating food sensitivities and intolerances should be first and foremost to any gut healing protocol.

Are you feeling bloated, gassy & tired after a meal? Do you experience joint pain, headaches, acne, mood swings and anxiety? These can be symptoms of food sensitivities and food intolerances. Let’s schedule a date & time for a free 5 minute call where I can better assess what is going on with you and give you some suggestions to help.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include organic dark leafy greens, colorful fruits and veggies, grass fed liver, and wild caught cold water fatty fish.  Consuming five or more cups a day of organic/grass-fed meat stock followed by quality bone broth can help repair and heal the gut lining.

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet in small quantities.  There can be an exception however; if you have Candida (a fungal yeast overgrowth) or SIBO (small intestinal bacterial overgrowth) fermented foods may make you feel worse (fermented foods may add fuel to these overgrowths) in which case taking probiotics with specific good bacteria strains may be more beneficial until you have restored a healthy gut microbe balance).

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Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits, vegetables, nuts, seeds, and even cacao (pure chocolate).

And don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.


The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with vitamins, minerals, probiotics, and fiber. And eliminating common gut irritants like added sugar, processed foods, allergens and alcohol.

Recipe (Probiotic-rich): Fermented Carrots

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Serves 12

1 L warm water
4 tsp sea salt
4 organic carrots, medium, peeled, sliced or shredded

1 clove garlic, smashed (optional)


Make a brine by dissolving the salt in water.

Place carrots into a clean canning jar, packing them in tight. Make sure to leave about 1 inch of head space at the top.

Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don’t float (you can use a “fermenting weight”).

Close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavor will develop. Feel free to open and taste.  Keep refrigerated after fermentation.

Serve & enjoy!

Tip: Use this as a side dish, or even a snack.

Always in health!


P.S. More ways to connect with me:

Join my weekly newsletter for health & wellness tips, recipes & more.

Follow me on Facebook Prairie Hill Nutrition

Follow me on Instagram Cynthia Hill, NTP

Join my Facebook Group Live Your Best Health Forward!