Caven Nutrition Group

Ottawa’s Experts in Weight Loss Nutrition, specializing in healthy and sustainable weight loss, digestive issues, hormonal health, and stress

James Watt

5 Metabolism Myths Debunked: What Really Works for Weight Loss

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When it comes to weight loss, metabolism is often the scapegoat for stubborn fat and slow progress. However, the truth about how metabolism works is often misunderstood. Let’s separate fact from fiction by debunking five common metabolism myths and exploring what really works for weight loss.

Myth 1: Eating Small, Frequent Meals Boosts your metabolism

The Myth: Eating every 2-3 hours keeps your metabolism running at full speed and burns more calories throughout the day.

The Truth: While digestion does temporarily increase calorie burn (known as the thermic effect of food), the frequency of your meals doesn’t significantly impact your metabolic rate. Whether you eat three meals or six, your total calorie intake and the quality of those calories matter most.

What Works: Instead of focusing on meal frequency, prioritize eating balanced meals with a good mix of protein, healthy fats, and complex carbohydrates. This will help regulate hunger and keep you energized.

Myth 2: Certain Foods Can "Supercharge" Your Metabolism

The Myth: Eating foods like chili peppers, grapefruit, or green tea can drastically increase your metabolism and lead to significant weight loss.

The Truth: While some foods, such as spicy peppers or caffeinated drinks, can provide a slight temporary boost to your metabolism, the effect is minimal and not enough to cause noticeable weight loss on their own.

What Works: Build a diet that’s rich in protein, fibre, and whole foods. Protein, in particular, has a high thermic effect, meaning your body burns more calories digesting it compared to fats or carbs. Focus on sustainable habits rather than quick fixes.

Myth 3: Skipping Breakfast Slows Down Your Metabolism

The Myth: Skipping breakfast is a surefire way to put your metabolism into “starvation mode.”

The Truth: Skipping breakfast doesn’t “break” your metabolism or cause your body to store more fat. In fact, some people thrive on intermittent fasting, which often involves delaying the first meal of the day.

What Works: Listen to your body and eat in a way that aligns with your hunger cues and lifestyle. If you’re not hungry in the morning, it’s okay to wait until later. What’s most important is your total caloric intake and nutrient balance over the course of the day.

Myth 4: Metabolism Slows Down Drastically With Age

The Myth: After a certain age, your metabolism grinds to a halt, making weight loss impossible.

The Truth: While metabolic rate does decline slightly with age, much of the slowdown is due to muscle loss and reduced activity levels, not an inherent failure of your metabolism.

What Works: Incorporate strength training into your routine to maintain or build muscle mass, which helps keep your metabolism steady. Staying active through regular exercise and daily movement also plays a significant role.

Myth 5: You Can’t Change Your Metabolism

The Myth: Your metabolism is fixed, and there’s little you can do to influence it.

The Truth: While genetics do play a role in determining your baseline metabolic rate, many lifestyle factors—like diet, exercise, sleep, and stress—can have a significant impact.

What Works: Build muscle through resistance training, as muscle tissue burns more calories at rest than fat. Stay active throughout the day, manage stress to prevent cortisol spikes, and ensure you’re getting adequate sleep to optimize your metabolic health.

Conclusion

When it comes to weight loss, falling for metabolism myths can lead to frustration and wasted effort. Instead, focus on evidence-based strategies: eat a balanced diet, stay active, manage stress, and prioritize rest. Sustainable habits will always win over quick fixes.

If you’re ready to build a personalized plan for success, we’re here to help. At Caven Nutrition, our programs are designed to work with your body—not against it—to help you achieve your goals.

Book a free consultation today and take the first step toward lasting change!

New Year’s Resolutions- CFRA Interview

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3 Small Changes that will make a huge impact on your health

Happy New Year!  I love taking the time to reflect on the past year and make new goals for the coming year.  But here’s a surprising statistic: most people abandon their New Year’s resolutions by the second week of January. Why? Because they often try to tackle too much at once, setting themselves up for overwhelm. Instead, let’s focus on three small, manageable changes that will have a massive impact on your well-being—and that you’ll actually stick to.


3 things to add to your routine

1. Increase Hydration

Hydration is key to your energy levels, digestion, and overall health. Find ways to make drinking water enjoyable and easy:

  • • Add natural flavour with fruits like lemon, cucumber, or berries.
  • • Try sugar-free electrolyte mixes.
  • • Sip on herbal teas for a cozy twist during colder months.

Staying hydrated doesn’t have to be boring—experiment with what works best for you!

 

 

2. Focus on Protein

Protein helps stabilize your energy, manage cravings, and keep you feeling full throughout the day. Aim for 20-30 grams of protein per meal, especially at breakfast. Here’s what that might look like:

  • • 3 eggs
  • • A palm-sized serving of meat or fish
  • • ¾ cup of Greek yogurt or legumes
  • • A scoop of your favourite protein powder

Start your day with a protein-rich meal and notice the difference in your energy!

 

 

3. Berries & Brassicas

We all know we should eat more fruits and vegetables, but let’s focus on the ones that pack the biggest nutritional bang for your buck (no iceberg lettuce here):

  • Berries: Full of antioxidants, fibre, and phytonutrients (the compounds that give them their vibrant colours). Frozen berries are affordable and convenient this time of year—choose mixed varieties for the most benefits.
  •  
  • Brassicas: These vegetables, like broccoli, cauliflower, cabbage, turnip, and bok choy, are loaded with nutrients and may even help fight cancer. Add them to your meals 3-7 times a week for a powerful health boost.  **Tip-for women over 30, it’s best to steam these vegetables. 


3 things to limit

1. Alcohol

Alcohol has been linked to at least seven types of cancer. While it’s best to limit your intake, the good news is that there are countless delicious mocktail recipes and fun drink options to enjoy. Check out our blog post on alcohol-free alternatives for some inspiration!

2. Processed Meats

Preservatives like nitrates and nitrites in processed meats have been shown to increase cancer risk. Luckily, nitrate-free options are becoming more widely available—just make sure to read the labels carefully.

3. Sugar

Most of us consume more sugar than we realize, thanks to hidden sugars in everyday items like bread, pasta sauce, and salad dressings. Start checking food labels for anything ending in “-ose” (e.g., glucose, fructose). Remember, even organic or natural sugars like cane sugar still act like sugar in your body.


3 tips to reach your goals

  1. 1. Focus on One Change at a Time
    You don’t have to overhaul your entire lifestyle overnight. Start with one small habit, stick to it for 2-4 weeks, and then add another once it feels natural.

 

2. Write It Down

  1. Studies show that writing down your goals makes you 42% more likely to achieve them. Grab a notebook or planner and put pen to paper!

 

3. Ask for Help

  1. If you feel like you’re stuck in the same spot year after year, it might be time to seek support. Whether it’s guidance from a nutritionist or joining a program, help can make all the difference.


Let's Make this your healthist year yet!

Small, intentional changes are the foundation of sustainable health. At Caven Nutrition, we’re here to help you set realistic goals and achieve them with ease. Ready to take your first step? Contact us today for personalized support!

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Festive Holiday Mocktails to Brighten Your Celebrations

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The holiday season is here!  We’ve put together some delicious mocktails which are low in sugar and packed with natural flavours. These mocktails are not only gorgeous to serve but can also be easily turned into cocktails for those who prefer a spirited option. 

Did you know that your liver can only handle one alcoholic drink per hour?  Keep that in mind if you’re consuming alcohol and use the 1:1 rule- when you’re drinking alternate one alcoholic drink with one non-alcoholic drink (either water or a mocktail).  The best part?  You won’t feel deprived at all and you won’t feel like garbage the next day.  Win-win! 

Here are six holiday mocktails to inspire your celebrations:

 

1. snow globe sparkler

This stunning drink is sure to impress with its festive look and refreshing taste.

Ingredients:

  • 1 sprig of fresh rosemary (frozen upright in ice to stand in the glass)
  • 5 fresh cranberries
  • 1/2 cup sparkling water or club soda
  • 1/4 cup unsweetened cranberry juice
  • 1 tsp maple syrup or honey (optional, for sweetness)
  • Ice cubes

Instructions:

  1. Freeze a sprig of rosemary upright in an ice cube tray for the “snow globe” effect.
  2. Add cranberries to the glass and gently muddle to release a bit of juice.
  3. Fill the glass with ice, including the rosemary ice cube.
  4. Pour cranberry juice and sparkling water over the ice.
  5. Add a touch of maple syrup if desired.

  6. Optional Alcohol Addition: Vodka or gin pairs beautifully.
  7.  

2. Pomegranate Mint Fizz

This drink is bursting with vibrant colours and refreshing flavours.

Ingredients:

  • 1/4 cup pomegranate juice
  • 1/2 cup sparkling water or ginger beer
  • Fresh mint leaves
  • Pomegranate seeds for garnish
  • Ice cubes

Instructions:

  1. Muddle mint leaves in the bottom of a glass.
  2. Fill the glass with ice and pour in pomegranate juice.
  3. Top with sparkling water or ginger beer.
  4. Garnish with pomegranate seeds and a sprig of mint.

  5. Optional Alcohol Addition: Add white rum or tequila.
  6.  

3. citrus winter bliss

Perfect for citrus lovers, this drink is as bright as it is flavourful.

Ingredients:

  • Juice of 1 orange
  • Juice of 1/2 lime
  • 1/2 cup tonic water or sparkling water
  • 1 tsp agave syrup (optional)
  • Orange slices and lime wedges for garnish
  • Ice cubes

Instructions:

  1. Mix orange and lime juice in a shaker with ice.
  2. Strain into a glass filled with fresh ice.
  3. Top with tonic water and stir gently.
  4. Garnish with citrus slices.

  5. Optional Alcohol Addition: A splash of tequila or Cointreau.
  6.  

4. Spiced apple Cider Spritzer

This cozy drink brings the warm flavours of the season into your glass.

Ingredients:

  • 1/2 cup apple cider (unsweetened)
  • 1/4 cup sparkling water or ginger ale
  • Dash of cinnamon or nutmeg
  • Apple slices and a cinnamon stick for garnish
  • Ice cubes

Instructions:

  1. Fill a glass with ice and pour in apple cider.
  2. Top with sparkling water or ginger ale.
  3. Add a dash of cinnamon or nutmeg and stir gently.
  4. Garnish with apple slices and a cinnamon stick.

  5. Optional Alcohol Addition: Add spiced rum or bourbon.
  6.  

5. Cranberry Orange cooler

This sweet and tangy mock-tail is a holiday classic.

Ingredients:

  • 1/4 cup cranberry juice
  • 1/4 cup orange juice (freshly squeezed if possible)
  • 1/2 cup sparkling water
  • Orange zest and cranberries for garnish
  • Ice cubes

Instructions:

  1. Fill a glass with ice and combine cranberry and orange juice.
  2. Top with sparkling water and stir gently.
  3. Garnish with cranberries and orange zest.

  4. Optional Alcohol Addition: Add vodka or champagne.
  5.  

6. Holiday Pear Spritz

A sophisticated option with a touch of seasonal sweetness.

Ingredients:

  • 1/2 cup pear juice
  • 1/4 cup sparkling water
  • 1 tsp ginger syrup or a dash of ground ginger
  • Thin pear slices for garnish
  • Ice cubes

Instructions:

  1. Fill a glass with ice and pour in pear juice.
  2. Stir in ginger syrup or ground ginger.
  3. Top with sparkling water and stir gently.
  4. Garnish with pear slices.

  5. Optional Alcohol Addition: Add Prosecco or whiskey.

These mock-tails are perfect for entertaining or enjoying a quiet holiday evening at home. Each recipe can be tailored to your taste preferences and paired with a festive meal or snack. Whether you’re hosting a crowd or enjoying a cozy evening with loved ones, these drinks are sure to bring a little sparkle to your season.

Happy Holidays from all of us at Caven Nutrition!


Healthier Baking Swaps: A Healthy Spin on Your Favourite Treats This Holiday Season

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Is there anything better than baking cookies for the holiday season and the irresistible smell that fills your house from the oven? Whether it’s gingerbread, sugar cookies, or festive spiced treats, holiday cookies are a big part of the season’s joy. With a few simple swaps, you can create healthier versions of your Christmas favourites without losing the magic of the season.

Here are a few of our favourite tricks to make holiday baking healthier: 

Replace Oils with nutrient-dense alternatives

Butter and oil are staples in baking, but they can easily be swapped for ingredients that reduce calories and add nutrients:

Unsweetened Applesauce: Use in place of butter or oil at a 1:1 ratio. This swap cuts down on fat and adds natural sweetness.

  • Mashed Avocado: Works well in rich recipes like chocolate-dipped cookies, providing healthy fats and a creamy texture.

  • Greek Yogurt: Substituting yogurt for butter or sour cream adds protein and keeps your cookies soft and chewy.

Reduce sugar without losing sweetness

Holiday cookies are known for being sweet, but you can achieve this without overloading on sugar:

  • Natural Sweeteners: Replace white sugar with coconut sugar, maple syrup, or honey for a more nutrient-rich option.

  • Mashed Bananas or Dates: Add natural sweetness and moisture to cookies.

  • Stevia or Monk Fruit: Great for recipes that need a lower-calorie sweetener.  *Xylitol is also an option, but keep in mind that it is poisonous to dogs if you have a pup at home or are gifting the cookies. 

Switch to better flours

Enhance the nutritional profile of your cookies with these alternatives:

  • Almond Flour or Coconut Flour: Naturally gluten-free, these flours work well in rich or spiced cookies.

  • Whole Wheat Pastry Flour: A lighter option that retains fibre and nutrients while keeping cookies soft.

  • Oat Flour: Adds a nutty flavour and is high in fibre.

Enhance Nutritional value

Take your holiday baking to the next level by sneaking in extra nutrients:

  • Chia or Flaxseeds: Add a tablespoon or two for omega-3s and fibre.

  • Cacao or Dark Chocolate: Use dark chocolate chips or chunks for a boost of antioxidants.

  • Holiday Spices: Cinnamon, nutmeg, ginger, and cloves aren’t just for flavour—they come packed with health benefits like anti-inflammatory properties.

dairy-free and vegan-friendly options

Ensure everyone at your holiday table can enjoy the treats:

  • Plant-Based Milks: Almond, oat, or soy milk works as a 1:1 substitute for dairy milk.

  • Flax Eggs: Mix 1 tablespoon of ground flaxseed with 2.5 tablespoons of water to replace one egg.

  • Coconut Cream: Ideal for dairy-free frosting or fillings.

Conclusion

With these healthier swaps, you can indulge in holiday baking without compromising your health goals. Don’t forget to try our Healthier Christmas Spice Cookie Recipe for a festive treat that incorporates many of these swaps. It uses almond and oat flours, coconut oil, and natural sweeteners to create soft, spiced cookies that are perfect for the holidays. Click here to view the full recipe and start baking today!

Healthier Christmas Spice Cookies

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Healthier ChristmaS SPICE COOKIES

These festive cookies are bursting with holiday flavour thanks to a blend of warming spices and natural sweeteners. Perfect for a cozy family baking day or as a thoughtful (and healthy!) gift.


Ingredients:

  • 1 ½ cups almond flour
  • ½ cup oat flour
  • ½ tsp baking soda
  • 1 tsp ground cinnamon
  • ½ tsp ground ginger
  • ¼ tsp ground cloves
  • ¼ tsp ground nutmeg
  • ¼ tsp salt
  • 2 tbsp ground flaxseed + 5 tbsp water (flax eggs) or 1 regular egg
  • ⅓ cup melted coconut oil
  • ⅓ cup maple syrup or coconut sugar
  • 1 tsp vanilla extract
  • Optional: ¼ cup dark chocolate chunks, chopped nuts, or dried cranberries

Instructions:

  1. • Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2.  
  3. • In a medium bowl, whisk together almond flour, oat flour, baking soda, spices (cinnamon, ginger, cloves, nutmeg), and salt.
  4.  
  5. • In a separate bowl, mix flax eggs (or regular egg), melted coconut oil, maple syrup, and vanilla extract until smooth.
  6.  
  7. • Gradually stir the wet ingredients into the dry mixture until a dough forms. Fold in optional add-ins like dark chocolate, nuts, or cranberries.
  8.  
  9. • Scoop tablespoon-sized portions of dough onto the baking sheet, flattening slightly to form cookie shapes.
  10.  
  11. • Bake for 10–12 minutes, or until the edges are golden brown. Let cookies cool on the baking sheet for 5 minutes before transferring to a wire rack.
  12.  
  13. • Enjoy with a warm mug of tea or hot chocolate!

Boost Your Mood Naturally: Nutrition and Lifestyle Tips

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As late November rolls in, the days grow shorter, sunlight becomes scarce, and the hustle and bustle of the upcoming holiday season can leave many of us feeling a little drained or overwhelmed. It’s common to experience mood dips during this time of year—whether it’s due to reduced sunlight, mounting stress from holiday preparations, or simply the transition into colder months.

The good news? Small changes to your diet and lifestyle can make a significant difference. By prioritizing nutrient-rich foods and mood-boosting habits, you can navigate this season with more energy and joy!

The gut-brain Connection

Did you know that your gut is often referred to as your “second brain”? This is because the gut and brain communicate through the gut-brain axis, a complex system that links the health of your digestive system to your mental health. Serotonin, a neurotransmitter often called the “feel-good hormone,” is mostly produced in the gut—about 90% of it, in fact!

To keep your gut happy and your mood elevated, focus on including gut-friendly foods in your diet:

  • Probiotics: These beneficial bacteria are found in fermented foods like yogurt, kefir, sauerkraut, and kimchi.
  • Prebiotics: These are the “food” for probiotics and are found in garlic, onions, bananas, and oats.

A balanced gut microbiome can support not just digestion but also mental well-being.

Foods that boost mood

What you eat directly impacts how you feel. Certain nutrients and foods have been shown to enhance mood and brain function. Here are some key foods to include in your diet:

  • Omega-3 Fatty Acids: Found in fatty fish (like salmon and mackerel), walnuts, and flaxseeds, omega-3s are essential for brain health and may reduce symptoms of depression.
  • Complex Carbohydrates: Whole grains, sweet potatoes, and legumes help stabilize blood sugar levels, providing steady energy and preventing mood swings.
  • Dark Leafy Greens: Spinach, kale, and Swiss chard are rich in folate, a nutrient that may help alleviate depressive symptoms.
  • Dark Chocolate: High-quality dark chocolate (70% cacao or higher) contains flavonoids that may increase endorphins and improve mood.
  • Vitamin D Sources: Foods like salmon, egg yolks, and fortified products, as well as sunlight exposure or supplements, can help improve mood—especially during the darker winter months.

Nutrients for Mental Well-being

Certain nutrients play a significant role in mood regulation. Make sure your diet includes:

  • Magnesium: This calming mineral helps reduce stress and promote relaxation. Sources include spinach, almonds, and avocados.
  • B Vitamins: Vital for energy production and neurotransmitter function, B vitamins are abundant in whole grains, eggs, and leafy greens.
  • Zinc: Essential for mood regulation, zinc can be found in pumpkin seeds, beef, and chickpeas.

Lifestyle tips to complement Nutrition

Improving your mood isn’t just about what you eat—it’s also about how you live. Incorporate these lifestyle tips into your routine for a well-rounded approach to mental well-being:

  • Mindful Eating: Skipping meals can cause blood sugar drops, leading to irritability and fatigue. Eat regularly and enjoy balanced meals.
  • Stay Hydrated: Dehydration can leave you feeling tired and cranky, so aim for 8–10 cups of water daily.
  • Get Moving: Physical activity releases endorphins, the body’s natural “feel-good” chemicals. Even a 20-minute walk can make a difference.
  • Prioritize Sleep: Restorative sleep is crucial for mood regulation. Establish a calming bedtime routine and aim for 7–8 hours of quality sleep each night.

Stress-Reducing habits

Stress can have a significant impact on your mood. Incorporate calming practices into your routine to keep stress in check:

  • Deep Breathing: Simple breathing exercises can help reduce anxiety and promote relaxation.
  • Meditation and Yoga: These practices combine mindfulness and movement, both of which are great for mood enhancement.
  • Limit Caffeine and Alcohol: Too much caffeine can increase anxiety, while alcohol can disrupt sleep and negatively affect mood.

Supplements to consider

Sometimes, even the healthiest diet may need a little support. These supplements can help improve mood, but always consult a healthcare professional before starting any new supplement:

  • Vitamin D: Especially important during the winter months when sunlight exposure is limited.
  • Omega-3 Fatty Acids: If you’re not eating enough fish, consider a high-quality fish oil supplement.
  • Magnesium Glycinate: A calming form of magnesium that can help with stress and sleep.
  • Adaptogens: Herbs like ashwagandha and rhodiola may help the body adapt to stress.

Seasonal and Situational Tips

Sometimes, even the healthiest diet may need a little support. These supplements can help improve mood, but always consult a healthcare professional before starting any new supplement:

  • Vitamin D: Especially important during the winter months when sunlight exposure is limited.
  • Omega-3 Fatty Acids: If you’re not eating enough fish, consider a high-quality fish oil supplement.
  • Magnesium Glycinate: A calming form of magnesium that can help with stress and sleep.
  • Adaptogens: Herbs like ashwagandha and rhodiola may help the body adapt to stress.

Final thoughts

 

Improving your mood doesn’t have to be overwhelming. Start with small, achievable changes—add one new food to your meals or try a 10-minute walk after lunch. Over time, these small changes can add up to a big impact on your mental well-being.

If you’d like personalized guidance on how to improve your nutrition and mood, Caven Nutrition is here to help. From custom meal plans to targeted supplement advice, we’re ready to support you on your journey to better health and happiness.

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