Build A Meal. Build A Better Body.

Build A Meal. Build A Better Body. Building healthy meals one ingredient at a time. Recipe, meal and menu preparation, food combination

In 2001, I was met with health challenges that inspired me to take care of myself. Nineteen years ago I started investing in my health in the only way I knew how: through lifestyle changes, education and continual practice. I am a Certified Nutritional Consultant, a Certified Culinary Nutrition Expert and a Graduate of Functional Nutrition Alliance Full Body Systems. I have an awesome God, a wonderful husband, two beautiful children and a lovable dog!

08/26/2026

🍍 A cup of pineapple is about 86% water and packs over 2 grams of fiber, both of which slow digestion and even out how fast that sugar reaches your bloodstream. That's why its glycemic load, the real-world measure of blood sugar impact, stays low even though it scores moderate on the glycemic index.

🍍 Fresh or frozen, pineapple keeps its fiber intact. Juice and canned versions in syrup don't, so they hit your blood sugar faster and harder.

🍍 Watching your levels? Pair pineapple with a bit of protein or healthy fat, like almonds or yogurt, to slow things down even more.

🍍 A fruit doesn't earn its spot on your plate just by being low in sugar. Fiber, water content, and how you eat it matter just as much.

Want to know how to support your gut health using foods in your kitchen or garden? Read this week’s post!
08/25/2026

Want to know how to support your gut health using foods in your kitchen or garden? Read this week’s post!

Your gut microbiome is a living ecosystem of bacteria, fungi, and other microbes that help digest food, train your immune system, and influence inflammation and metabolism. The good news: you can support it with targeted nutrition and—when appropriate—specific clinically studied supplements.This...

Support local and support Canadian 🇨🇦🍁🇨🇦
08/25/2026

Support local and support Canadian 🇨🇦🍁🇨🇦

Search, sort, and filter to find products that are truly Canadian-owned, made, and sourced.

08/23/2026

I’ve had so many questions about American dairy, what is imported into Canada, and how we know what we’re buying.

Let’s break it down:

Canada does not sell standard American liquid jug or carton milk in its grocery stores. If you go into a major Canadian grocer, you will not find American brands like Dean’s, Borden, or Hood.

When you buy a standard carton, jug, or bag of milk in Canada, it comes entirely from Canadian dairy farms.

Even popular American-founded brands sold in Canada, such as Fairlife ultra-filtered milk, are required by trade laws to source their raw milk from Canadian dairy farms and process it inside Canadian facilities.

To absolutely guarantee that your milk, cheese, or butter is entirely Canadian, look for the “Blue Cow” logo on the packaging.

Where U.S. Dairy Actually Hides:

Under U.S. law, Grade B milk is legally allowed to be used in manufactured, shelf-stable products. Huge volumes of these highly processed, dry milk ingredients are exported to Canada.

Processed Ingredients: Mass-produced American milk protein concentrates, skim milk powder, and whey powder are imported by food corporations. They use them to manufacture processed items like frozen dinners, pre-packaged baked goods, protein bars, and potato chip flavorings.

Specialty Cheeses: Under strict, limited import quotas, some packaged blocks of American cheddar, mozzarella, or gourmet cheeses are allowed onto Canadian grocery shelves, but they must be labeled with their country of origin.

Food labels will never explicitly mention “Grade B milk” on the packaging.

However, you can use structural clues on Canadian labels to identify whether a processed food item contains these types of imported, low-cost American dairy components.

“Made in Canada from domestic and imported ingredients”:

This phrasing is the biggest red flag. It means the manufacturing happened locally, but the company explicitly used cheaper imported raw components, which frequently include American dairy derivatives.

Scan the ingredient list for:

* Milk Protein Concentrate (MPC)
* Modified Milk Ingredients
* Whey Protein Isolate / Powder
* Skim Milk Powder

If a package features a “Made in Canada from imported ingredients” label and lists any of those dairy isolates, it highly indicates that the product utilizes bulk-imported industrial dairy powders, which are legally categorized under U.S. law as Grade B or non-classified materials.

Tomatoes are in full swing!! Want the inside scoop on my family’s traditional sauce made for over 50 years?? Read it her...
08/23/2026

Tomatoes are in full swing!! Want the inside scoop on my family’s traditional sauce made for over 50 years?? Read it here!

As is tradition in an Italian kitchen, cooking is guided by a little intuition, a craving or two, and an extra dash, pinch, or splash of whatever delights your taste buds! The measurements are simply guidelines, so make this dish your own and let your inner chef come out to play

Tomato season is in full swing!! Read about the sauce we have been making for over 50 years!
08/23/2026

Tomato season is in full swing!! Read about the sauce we have been making for over 50 years!

“T O -MAY -TOE …….TO -MAA -TOE”However you choose to say it or spell it, with an “e” or no “e” there is no denying that the season is now in full swing and the table has been blessed with fresh sauces, soups, BLTs while’s others are in salads or eaten straight up! Yes! Tomato seaso...

Every molecule of air, water, food and thoughts contains information that will either build your body or degrade it. You...
08/01/2026

Every molecule of air, water, food and thoughts contains information that will either build your body or degrade it. You have the power to choose what you breathe, drink, eat and think. Choose the information you want your cells to grow in and remove information that does not serve you or your body. Be well friend.

05/05/2026

12/13/2025

Warning!! Comes with Sideffects! cake Some of the side effects of eating this dessert may include:

Blueberries are rich in antioxidants and can combat oxidative stress and inflammation. Additionally, some of the cognitive benefits include improved memory and cognitive function!

Walnuts, well they have Omega-3 Fatty Acids which support brain health and reduce inflammation. Also high in antioxidants which are aimed at protecting cells from damage!

Lastly the cashew, good source of magnesium, zinc, and iron. Also, like other nuts these are satiating which helps to control appetite.

Meet the Blueberry Creamcake: where minimal fuss and effort meets maximum yum! Warning!!!!! Indulging in this snack impa...
12/13/2025

Meet the Blueberry Creamcake: where minimal fuss and effort meets maximum yum! Warning!!!!! Indulging in this snack impacts health, in all the good ways! 🫐 🌰

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