Hi there!

Welcome to the Heart and Stove blog. To start it off, I thought I’d discuss Heart and Stove’s philosophy when it comes to healthy eating.

One of the biggest obstacles people face when it comes to food and nutrition is that they think it is too complicated, too complex. Yes, the science behind nutrition is complicated: it involves saturation of carbon bonds; various enzymes that breakdown specific nutrients throughout the GI tract; knowing which organ creates bile and which simply stores it. The science behind nutrition is complex, which is why nutritionists, dietitians and food scientists spend years studying the topic.

The lay understanding of ‘food and nutrition’, on the other hand, is very simple.

After encountering this problem among friends, family, customers and clients, I have created 5 simple guidelines for healthy eating. I follow these guidelines both in my personal life and in the Heart and Stove menu.

1) If it is a whole food, it is probably a healthy food

Most of the time, if you pick up something edible and whole straight from the earth, something without a label or packaging, as found in nature (although you may have to peel or crack it open), it is healthy. Fruit off of trees, vegetables out of the ground, herbs from the garden are all picked in their whole form, and are packed full of nutrients, fiber, water, flavour and colour. It is very simple: whole foods are good foods: include them in your diet regularly!

2) Moderation is the key to life

I am the first to admit it: I am a health-food chef and I eat cookies! I also, on occasion, enjoy ice-cream and French fries. A healthy diet is mostly comprised of fruits, vegetables, legumes, nuts, seeds, healthy oils, yogurt and fish; however a healthy diet also includes the occasional treat. A diet where you feel deprived is not a healthy diet. Balance and moderation are necessary so that you can enjoy your treats every once in a while in the midst of a diet rich in whole foods.

3) There is no one “evil” food

Allergies aside, there is no one food to avoid in a healthy diet. This includes gluten, dairy, soy, meat, caffeine, tomatoes and whatever new trend is out there telling you which evil food to avoid. Avoiding one food will not solely lead to weight loss, heart health, energy, or increased wellbeing. All foods have their pros and cons, and (food allergies aside), there is no benefit in the complete avoidance of a single food. Even trans fats, touted as the worst type of fat in the world, are found naturally in beef and dairy, and in this form have health benefits.

Yes, many people are developing allergies to gluten, dairy, and soy, but this does not mean that everyone else needs to toss them aside. Whole wheat has a fair amount of fiber; dairy has not only calcium but also potassium; fermented soy is a source of probiotics; it is difficult to obtain enough zinc without meat; and caffeine consumption has been linked to lower rates of Alzheimer’s. When you hear or read something telling you to avoid X, Y or Z, just think back to Rule #2: All in moderation.

4) There is more to food than food

Perhaps this does sound a little bit complex: all I mean by this is that many other things come into play when it comes to food. In fact, you start digesting food before it even reaches your mouth! The sight, smell, even the thought of delicious flavours prompts your body to start producing enzymes essential to digestion.

Chewing your food helps break it down before it reaches your stomach. Being in a good mood puts you in a completely different digestive zone than eating when stressed and increases your body’s ability to absorb nutrients. Your mind has a role to play in eating, too: it takes about twenty minutes for my mind to get the message that your stomach is full.

There are important things to consider other than the food itself when it comes to nutrition. Take the time to consider your food choices and bring your awareness to your meal, make sure to chew and eat slowly, try not to eat when stressed out or anxious. Start enjoying food. Appreciate the cultural implications or history of a given dish. Giving your food more attention pays off big when it comes to your health.

5) “We are all snowflakes”

A very Canadian way to say that we are all unique! I had a psychology professor in university who always told us that we are all individuals: just like snowflakes, no two of us are the identical. I loved this thought then, when it related to psychology, and I love it now, when it relates to nutrition.

We have to make our own choices when it comes to food because, well, we are all snowflakes! What upsets one’s stomach may be fine for another. What your friend finds too spicy might be too mild for you. Some people have allergies or sensitivities, and others can and will eat anything that comes their way. Some people are better off on a vegetarian diet; others feel better with some meat.

It is important not to let yourself get persuaded by a fad diet or celebrity secret that limits you nutritionally. Feel free to dabble and explore when it comes to your diet, and ultimately choose a personalised diet that works for you and you alone.