Test Your Caffeine IQ!

A person holding a mug with their left hand and using their right hand to type on a laptop keyboard.Disclosure: This post was sponsored by the Canadian Beverage Association, and I have received monetary compensation. As always, my own professional opinions and views are expressed.

Did you know that March is Caffeine Awareness Month? It’s a good time to check in on your intake and understand how to find caffeine in foods and drinks. Take this short caffeine quiz and let me know if you discovered new information!

Question #1: True or False? The maximum daily intake of caffeine for adults is the amount found in 5 cups of coffee.

Answer: False

According to Health Canada, most adults can consume up to 400 mg of caffeine per day from all sources. This is actually equivalent to about 2-3 small cups of brewed coffee (237 ml sized cups). If you’re sensitive to caffeine, you may need to consider a lower amount of caffeine. Note that people who are pregnant, trying to become pregnant or breastfeeding should limit caffeine intake to no more than 300 mg per day.

Caffeine can be found in a variety of foods and drinks. See the chart below for the caffeine content of some common sources.[1],[2]

A chart showing the caffeine content of various foods and beverages

 

 

 

 

 

 

 

 

 

 

Question #2: True or False? Natural caffeine has different properties than synthetic caffeine. 

Answer: False

You might be surprised to learn that both natural and synthetic caffeine have the same structural and physiological properties. Naturally occurring caffeine is found in plant-based foods such as coffee beans, tea, cocoa, chocolate, kola nuts, guarana berries and yerba mate. Synthetic caffeine can be added to different products like energy bars, energy drinks and soft drinks. Caffeine is caffeine, whether it’s natural or synthetic, and the effect on the body is the same.

The molecular structure of caffeine

 

 

 

 

 

Question #3:  True or False? Foods and beverages with higher levels of added caffeine will show the caffeine amount on the label.

Answer: True

Foods or beverages with higher levels of added caffeine are considered “supplemented foods.” Health Canada has developed new labelling guidelines for supplemented foods which will list the amount of caffeine per serving. By January 1st, 2026, all supplemented foods must show a Supplemented Food Facts table, and you may already see this information on food packages now.

The Supplemented Food Facts table looks similar to a Nutrition Facts table found on packaged foods. You’ll find information about the serving size, calories and different nutrients. In addition, the table includes a section called “Supplemented with” which lists all of the supplemental ingredients found in the product. The maximum amount of caffeine that can be added to a supplemented food or drink is 180 mg per single serving. In the example below, you can see that 1 can of this beverage contains 170 mg of caffeine.

A Supplemented Food Facts table for an energy drink. A caution identifier and caution box with information about who should not consume the product.

 

Supplemented foods can contain certain ingredients that should not be consumed in excess by the general population or consumed by those who are pregnant, children or other vulnerable groups. For this reason, some supplemented foods will also show a caution identifier as well as a caution box with additional information to help you decide if the product is right for you.

Question #4: True or False? Caffeine can improve exercise performance.

Answer: True

When taken before exercise, caffeine has been shown to reduce our perception of fatigue and can help us maintain our sports performance and endurance for a longer time.[3] Research shows that caffeine can be beneficial for people and athletes who engage in endurance aerobic types of activities such as running, cycling, cross-country skiing or swimming as well as activities like sprinting and jumping.[4]

Question #5: True or False? Caffeinated beverages are dehydrating.

Answer: False

Caffeine does have a mild diuretic effect so you may feel the need to urinate more often. However, remember that caffeinated beverages are mostly water, so the liquid you lose is usually offset by the amount you’re drinking. A good general way to tell if you’re dehydrated is to look at the colour of your urine. If your urine is lightly coloured, then you’re likely hydrated. If it’s dark yellow, then you may be dehydrated and it’s a good sign to get more fluids from beverages, soups, fruits and vegetables.

 

References:

[1] Health Canada 2022. Caffeine in Foods. Table: Average amounts of caffeine in food and drink, Health Canada: https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/food-additives/caffeine-foods.html

[2] Starbucks 2025 – “Short” 236 ml Dark Roast contains 155-195 mg caffeine https://www.starbucks.ca/menu/product/479/hot/nutrition.

[3] Nutrition and athletic performance. Position paper of Dietitians of Canada, Academy of Nutrition and Dietetics and the American College of Sports Medicine (2016). https://www.dietitians.ca/DietitiansOfCanada/media/Documents/Resources/noap-position-paper.pdf?ext=.pdf

[4] Guest, N.S., VanDusseldorp, T.A., Nelson, M.T. et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr 18, 1 (2021). https://doi.org/10.1186/s12970-020-00383-4 https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4

 

Hearty Morning Oatmeal

A bowl of cooked oatmeal topped with hemp seeds, walnuts, bran cereal, blueberries and raspberries.

A bowl of cooked oatmeal topped with walnuts, hemp seeds, bran cereal, blueberries and raspberries. The bowl is on a yellow towel with a yellow spoon.

Hearty Morning Oatmeal

This hearty breakfast is packed with cholesterol-lowering ingredients like oats, walnuts, hemp seeds, bran cereal and fresh berries.
5 from 1 vote
Course Breakfast
Servings 1

Ingredients
  

  • 1/3 cup quick cooking oats
  • 1 cup skim milk
  • 1 tsp brown sugar (optional)
  • 2 tbsp All Bran Buds cereal
  • 1/4 cup walnuts
  • 1 Tbsp hemp seeds
  • 1 cup fresh or frozen berries
  • 1 scoop collagen powder (optional)

Instructions
 

  • Add oats and milk into a microwave safe bowl. Microwave for 1 1/2 to 2 minutes or follow package directions.
  • Stir in brown sugar and collagen powder (all optional).
  • Add toppings - walnuts, hemp seeds, Brazil nut, bran cereal and berries.

Notes

1. This recipe provides about 21 grams of protein and 11 grams of fibre. With a scoop of collagen, the protein is increased to 31 grams.  Adults need between 21-38 grams of fibre every day. 
2. All Bran Buds cereal (different from All Bran) contains psyllium - a special type of fibre shown to lower blood cholesterol levels. 
Keyword berries, breakfast, cholesterol, heart health, hearty morning oatmeal, nuts, Oatmeal, oats, seeds

I’m a Dietitian and found out I had high blood cholesterol…so here’s what I did to lower it

One blue dumbell beside a white, heart-shaped bowl that is filled with heart healthy foodsLast summer at my annual check-up, I found out that my blood cholesterol level was HIGH – it was over 6.2 mmol / L.

WHAT?! Honestly, I was shocked.

I eat well and have been active all my life, so what was going on?

Could it be stress?

Admittedly, I was going through a very stressful period, lasting months. According to the Heart and Stroke Foundation, stress can affect our heart health and prolonged or chronic stress (lasting months to years) can increase blood cholesterol and blood pressure.

Studies from the Medicine journal and Scandinavian Journal of Public Health found that both psychological stress and job stress can increase blood triglyceride levels as well as the “bad” LDL (Low Density Lipoprotein) cholesterol.

In addition to stress, I have non-modifiable risk factors for high blood cholesterol – I’m female, over the age of 50 and have a family history of high blood cholesterol. Interestingly, research shows that total cholesterol levels peak in women at age 55-65.

So I did these 13 things to lower my blood cholesterol

I focused on doable, daily, dietary and lifestyle actions that were simple and sustainable. I followed healthy eating principles from the Portfolio Diet, recommended by the Canadian Cardiovascular Society.

1. I consistently ate oatmeal for breakfast. Oatmeal is a whole grain and contains a special type of soluble fibre called beta-glucan which is known to reduce blood cholesterol levels. According to Health Canada, 3 grams of beta glucan fibre per day can lower total and LDL cholesterol by about 5-8%. A serving of oatmeal (1/3 cup) contains 40% of the fibre amount needed. Bonus – I added a couple of tablespoons of All Bran Buds cereal for pysllium which is another cholesterol-lowering fibre. Get my Hearty Morning Oatmeal recipe!

2. I swapped out 2% Greek yogurt for 0%. Even though 2% milk fat is considered “low fat”, I wanted to reduce my saturated fat intake even more since this type of fat can raise blood cholesterol levels. With 0% milk fat products, there is zero saturated fat. I also cut back on my portions of cheese (a source of saturated fat). Lower fat cheese just doesn’t do it for me, so I prefer to eat regular cheese less often and in smaller amounts. And I reduced my butter intake, which I really only used on freshly baked bread.

3. I ate barley on repeat. Barley is another whole grain which contains that wonderful cholesterol-lowering beta-glucan fibre. My favourite way to eat barley was in Beef Barley Soup and Barley & Butternut Squash Risotto.

 4. I made more dinners with plant-based proteins. I aimed to make at least two plant-based dinners a week. These included tofu stir-fries, baked tofu, edamame beans and lentil bolognese. Compared to animal-based proteins, plant-based proteins are lower in saturated fat plus they can add extra fibre.

5. I ate nuts and seeds every day. I used to snack on nuts in the afternoon. But whenever my work day got too busy, I’d forget about my snack. So I added nuts and seeds to my morning oatmeal so that I didn’t miss out on the heart healthy fats found in these foods. Bonus: nuts and seeds offer plant-based protein.

6. I ate fish as least once or twice a week. Salmon is my favourite for heart healthy omega-3 fats. I tried a Maple-Pistachio Crusted Salmon recipe and made a few batches of Salmon Chowder which uses canned salmon! Sometimes, canned sardines with crackers were in the rotation for lunch.

7. I ate leafy greens every day. I ate a lot of veggies already, but paid extra attention to leafy green veggies. Not only is this important for my brain and eye health, but also for heart healthy nutrients like magnesium. My go-to greens were Sautéed Mushroom & Spinach Salad, and Beet Salad with Goat Cheese and Arugula.

8. I enjoyed fruit for dessert…most of the time! I love dessert, especially when it’s home-made! Most of the time, I opted for fresh berries or a small piece of dark chocolate. I didn’t deprive myself of rich desserts though – I just saved them for special occasions and enjoyed a smaller portion.

9. I built in daily physical activity. Using my home exercise equipment, I was active daily. And I’d walk the dog at least once or twice every day. On vacations, I purposely planned cycling and hiking excursions. To dial up the intensity and variety of my workouts, I joined a gym. I created a great training routine combining cardio, strength, balance and flexibility.

10. I prioritized sleep. Sleep was key to my stress management. My sleep routine involved quiet time, reading, stretching and deep breathing. I aimed to get at least 7-8 hours of sleep each night.

11. I took time off from social media. While fun and entertaining, social media can also be draining and damaging to mental health. When I started comparing myself to the images I was seeing, I knew it was time to take a break. Now, I set limits on what I watch and how often I even go on social media.

12. I listened to more audio books. I love learning and always looked forward to my “me time” with a good audio book. These days, I’m learning a new language!

13. I went outside every day. No matter what the weather, I stepped outside, often with puppy at my side. Fresh air and a good sweat are such great stress busters!

And now, 6 months later…

My total blood cholesterol has dropped 12% and is in a good range. I’m still going strong with each of the 13 actions above.

There are many risk factors to high blood cholesterol, including diet, physical activity, stress, age, gender, family history, smoking and alcohol. If you’re trying to make changes, ask yourself what actions you can realistically do – and more importantly – maintain over time. Are there any ideas above that you can try? Every small action adds up! For more information, check out the Heart and Stroke Foundation.

 

Note: This information is for educational purposes and not intended to replace the medications and / or recommendations advised by your health care professional. My results may be different from your’s. Please reach out to a dietitian for personalized dietary advice.

 

 

 

Maple-Pistachio Crusted Salmon

A piece of cooked pistachio crusted salmon cut in half on a white plate. Accents on the white plate include green beans, a wedge of lemon, and yellow cutlery.

A white plate with a piece of salmon cut in half, green beans, wedge of lemon and yellow cutlery.

Maple-Pistachio Crusted Salmon

Salmon and pistachios team up with Canadian maple syrup for this easy, heart-healthy meal!
Course Dinner
Servings 1

Ingredients
  

  • 4 salmon filets (about 4 oz each)
  • 1/3 cup finely chopped pistachios
  • 2 Tbsp Canadian maple syrup
  • 1 Tbsp soy sauce
  • salt and pepper to taste

Instructions
 

  • Preheat oven or toaster oven to 375 F.
  • Pat dry salmon with a paper towel. Season with salt and pepper.
  • Combine pistachios, maple syrup and soy sauce in a small bowl.
  • Divide the pistachio mixture evenly onto the salmon filets. Use your fingers to press mixture onto the filets.
  • Bake for 12-15 minutes or until salmon is flaky. Serve with a side salad or veggies.

Notes

Note: The salmon may also be cooked in the air fryer, however the nuts will brown more quickly. 
Keyword maple-pistachio crusted salmon, pistachio crusted salmon, salmon, salmon recipes

Nutrition Tip of the Month: Eat a plant-based meal this week

A big platter of bean and corn salad.It’s Heart Month and our food choices can have a big impact on our heart health.

The Portfolio Diet is a way of eating that has been shown to reduce blood cholesterol levels and lower your risk of heart disease. One element of the Portfolio Diet is to eat 50 grams of plant protein every day. Compared to animal proteins, there’s less saturated fat and more fibre in plant-based proteins. If you find it tough to eat plant-based proteins, start by aiming for 25 grams.

Make meals using plant-based ingredients like: beans, chickpeas, lentils, tofu, edamame beans / soy beans, fortified soy beverage, tempeh, veggie burgers and soy based “meats.” Blend these ingredients with some of your favourite meals. For example, add a cup of canned lentils to a spaghetti sauce, toss a handful of edamame beans into a salad or make a latté with fortified soy beverage.

Here are a few recipes ideas:

Black Bean, Corn and Avocado Salad (pictured)

BBQ Tofu Burger

Lentil Bolognese 

Chickpea Lettuce Wraps

Enjoy!

 

 

 

 

Eat More Fruits & Veggies BINGO

A BINGO sign with animated carrot, avocado, eggplant and red pepperAlright, we all know that eating fruits and veggies are good for you. In fact, eating at least 5 servings of fruits and veggies every day can lower your risk for health problems such as heart disease and type 2 diabetes.

The problem though is that most of us aren’t eating enough fruits and veggies. New data from the Canadian Risk Factor Atlas, released by the Public Health Agency of Canada shows that almost 71% of adults have low fruit and veggie consumption. Put another way, less than 30% of us are actually getting enough!

So, I’ve created a fun “Eat More Fruit & Veggies” BINGO card below with easy ways to eat more fruits and veggies throughout the day. Feel free to print the BINGO card for yourself and your family, or have fun making your own BINGO cards!

A BINGO card with 9 squares. Each square has a tip for eating more fruits and veggies.

Need some recipe inspo? Try these recipes:

Chicken Quinoa Salad

Beet Salad with Goat Cheese & Arugula

Black Bean, Corn & Avocado Salad

Beef Barley Soup

Air Fryer Chicken Fajitas

Salmon Chowder

Small white bowls filled with salmon chowder

Two small white bowls with salmon chowder.

Salmon Chowder

This chowder is hearty, flavourful and uses budget-friendly canned ingredients. I like to serve the chowder in a ramekin or mug so it really feels like a hug in a mug!
Course Soup

Ingredients
  

  • 2 tsp canola oil
  • 1 small onion, diced
  • 1 garlic clove, minced or finely chopped
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 1 green pepper, diced (If you don't have green pepper, simply add another carrot.)
  • 2 cups chicken broth, reduced sodium
  • 3 cups diced potatoes (about 3 medium sized potatoes)
  • 1 can (354 ml) 2% evaporated milk (You can substitute milk however it will yield a less creamy texture and flavour.)
  • 1 can (398 ml or 14 fl oz) cream of corn
  • 1 can (213 g) salmon
  • fresh dill (optional)

Instructions
 

  • In a stockpot, heat oil over medium heat. Sauté onion and garlic for 1-2 minutes.
  • Add carrots and celery. Cook for about 3 minutes, stirring occasionally.
  • Add green pepper. Cook for another 2 minutes, stirring occasionally until vegetables begin to soften.
  • Stir in the chicken broth and potatoes. Cover and bring to a boil. Reduce the heat to simmer for about 5 minutes.
  • Stir in the evaporated milk and cream of corn. Flake the salmon. Stir in the flaked salmon (including bones - they're great for calcium!) and liquid. Cover and simmer for 10-15 minutes, stirring occasionally, until chowder is heated through and potatoes are tender.
    Optional: Garnish with chopped fresh dill before serving.
Keyword Salmon Chowder, Soup

Nutrition Tip of the Month: Consider Nutrition by Addition

A person stirring mushrooms and peppers in a fry panAs we begin the new year, some of you may be thinking about changing your eating habits. The typical behaviours I hear involve cutting out certain foods or ingredients, such as cutting out sweets, cutting out snacks or cutting out fried foods.

This month, I invite you to try a different mindset and consider nutrition by ADDITION. This is a way of eating that puts the focus on ADDING nutritious foods to your meals, rather than focusing on eliminating foods. Nutrition by addition is empowering because it prioritizes what you can eat and what you can do, rather than what you can’t. It helps you see food as nourishing and enjoyable, not something that needs to be feared. Overall, nutrition by addition can improve the nutritional value of your meals and help you build a positive relationship with food.

Here are some ideas to get you going.

To eat more fibre in your day…

  • Add mushrooms and peppers to a stir-fry or pasta dish.
  • Add a can of kidney beans to a soup or salad.
  • Add a handful of nuts to your snack.

To eat more protein at breakfast…

  • Add hemp seeds to your hot oatmeal.
  • Add Greek yogurt in a smoothie.
  • Add an egg or a slice of cheese on a toasted bagel.

To eat more veggies…

  • Add tomatoes to a sandwich.
  • Add sliced cucumbers to a grain bowl.
  • Add a salad with dinner.

What else can you ADD to your meals to boost the nutrition? Let me know in the comments.

Pizza Bread Wreath

Pizza bread in the shape of a wreath, with a red bow at the bottom.

Pizza bread in the shape of a wreath, with a red bow at the bottom.

Pizza Bread Wreath

A soft, pull-apart bread that makes the perfect appetizer for the holidays or any get together! So fast and easy - this crowd-pleasing recipe only uses 5 ingredients and bakes for 15 minutes!
Course Appetizer
Servings 8

Ingredients
  

  • 1 tube (340 g) Pillsbury Country Biscuits dough
  • 1 Tbsp garlic olive oil (Plus a tiny extra amount to grease the pan.)
  • 10-15 slices pepperoni (I prefer a less salty bread, so used 10 slices of pepperoni.)
  • 2 cups shredded / grated cheese (You could use any combination of your favourite cheese. I used pre-packaged "Italiano" cheese which is a combination of mozzarella, asiago, provolone and parmesan.)
  • 1 tsp Italian seasoning

Instructions
 

  • Preheat oven to 400 F.
    Ingredients used to make pizza bread wreath: a tube of Pillsbury Country Biscuits, a bowl of shredded cheese, a small bowl of oil, a small bowl with seasoning, and a small bowl with pepperoni slices
  • Use a pastry brush to grease a Bundt pan with a small amount of garlic olive oil.
  • Open the tube of Country Biscuits dough. There will be 10 preformed biscuits. Cut each biscuit into 4 pieces.
  • In a medium sized bowl, toss the biscuit pieces with the garlic olive oil.
  • Cut each slice of pepperoni into 4 pieces. In a large bowl, mix together cheese, pepperoni pieces and Italian seasoning.
  • Add the biscuit pieces into the cheese mixture. Mix well so that the biscuit pieces are well coated.
  • Place biscuit pieces and cheese mixture into a Bundt pan. (For a more defined wreath shape, arrange the biscuit pieces in circles around the pan.) Press down gently.
    Raw pizza bread mixture in a Bundt pan
  • Brush any remaining garlic olive oil (or any excess oil on the pastry brush) over the top of the biscuits.
  • Bake on middle rack for 15-17 minutes or until golden. (I baked it in my toaster oven.)
    PIzza bread cooked in a Bundt pan
  • Allow to cool slightly, then invert Bundt pan to release pizza bread onto a serving plate. Invert the pizza bread again so that the right side faces up.
  • Serve warm with pizza sauce or other dipping sauce or a drizzle of hot honey!
Keyword appetizer, pizza bread, pull-apart pizza bread

Barley & Butternut Squash Risotto

A bowl of barley butternut squash risotto

A bowl of barley and butternut squash risotto

Barley & Butternut Squash Risotto

This delicious recipe pairs two of my favourite fall ingredients - barley and butternut squash. The secret to getting a creamy texture is to gradually stir in warm broth.
Course Side Dish

Ingredients
  

  • 5 cups sodium reduced chicken or vegetable broth
  • 1 tbsp canola oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 cups peeled and diced butternut squash (about 1 small squash)
  • 1 cup barley
  • salt and pepper, to taste
  • 1/2 cup grated or shaved Parmesan cheese
  • fresh parsley for garnish

Instructions
 

  • Heat chicken or vegetable broth in a pot. Keep the broth warm on a low simmer as you continue to make the risotto.
  • In a stock pot, heat canola oil on medium heat. Add onion and sauté for about 1 minute. Stir in garlic and continue cooking until onions are soft.
  • Add butternut squash. Cook for about 2-3 minutes.
  • Stir in barley and cook for about 30 seconds, stirring frequently so that the barley does not stick to the pot. This helps to toast the barley and bring out the flavour.
  • Add 1 cup of warm broth. Keep the risotto uncovered. Bring to a gentle boil while stirring occasionally. The stirring allows the starches to release and yield a creamy texture. Turn the heat down to a medium simmer.
  • Add 2 cups of warm broth. Continue to stir occasionally to prevent barley from sticking to the pot. (Turn down the heat if needed.) Cook until the broth is absorbed, about 15 minutes.
  • Add 1 cup of warm broth. Stir frequently until the liquid is absorbed.
  • Add the remaining broth and stir until the liquid is absorbed.
  • Season with salt and pepper to taste.
  • Remove the risotto from heat. Stir in the Parmesan cheese. Garnish with fresh parsley.
  • Makes 4-6 servings
Keyword barley butternut squash risotto, barley salad, butternut squash, risotto