Anna Varriano - Perfect Resonance

10/02/2026

I just read the article with the headline displayed below.

My 2 cents: sugar disrupts gut microbes …. period … and our gut microbes affect our physical and mental health.

Read labels and keep in mind that 4 grams of sugar = 1 tsp

That single serving container of fruit-flavoured yogurt with 26 grams of sugar in it is NOT a good source of probiotics. It’s a sugary dessert.

Many health agencies state we should consume no more than 25-30 grams of added sugar per day. It doesn’t take much to exceed that.

10/01/2026

Sometimes the best gift you can give someone is your time … to help can 80 pounds of tomatoes from their garden!

I was thrilled to learn my KitchenAid stand mixer has a ’tomato seed and peel strainer’. What an awesome tool! Now I want to strain everything!

Tomatoes contain lycopene, an antioxidant that has numerous health benefits, including:

💖 promotes healthy cholesterol levels and reduces the risk of heart disease.

💁‍♂️ promotes prostate health

☀️ supports collagen production and helps protect skin cells from UV sun damage

Cooking tomatoes increases the bioavailability of lycopene, and adding some healthy oil, like extra virgin olive oil, increases the absorption of lycopene.

🍅 💪🏻 ❤️

09/30/2026

We had 1/2 a zucchini, a handful of walnuts, and 1/4 can of crushed pineapple lying around, so I decided to throw them into our sprouted buckwheat & almond flour pancakes this morning. Topped them with two of my favourite Costco finds this week: Pitre raspberries and Ovino sheep yogurt - both from 🇨🇦💕
Super delicious, nutritious, and filling breakfast including healthy sources of each macronutrient (carbs, protein, and fats)!

Zucchini ➡️ adds fibre

Walnuts ➡️ add healthy fats, including omega-3

Pineapple ➡️ adds bromelain which helps with digestion and reducing inflammation

I encourage you to experiment with adding some grated veggies into your pancake batter! Pumpkin, squash, or carrots would be great ways to enjoy fall flavours!

I rarely ever follow a recipe when I make pancakes, but my general formula is:

- beat together one egg, 1 TBSP of olive oil, 1 tsp of vanilla extract, and 1 cup of liquid (I usually use watered down yogurt)
- add in about 1 1/4 cups of flour, 1 tsp of baking powder, 1/2 tsp of baking soda, and 1 tsp or more of cinnamon (to your taste) and mix well. Batter should be like cake batter - thick but ‘pourable’. If needed, add more flour or liquid to make sure you get this consistency.
- fold in bonus additions such as 1/2 cup grated vegetables or fruit (grated apples are a yummy addition!) and/or a handful of chopped nuts.

That should give you about 8 pancakes - and you can freeze any leftovers. I like to put parchment paper between the pancakes before putting them in a freezer bag so it’s easy to just take one at a time.

Enjoy! We sure did!

09/29/2026

I just read this article. It links sugar consumption, in particular in early life, to an increased risk for mental health issues later in life, specifically anxiety.

Here are a couple of interesting statements from the article:

"The risk of developing anxiety was lowest in those who were not significantly exposed to sugar in utero and during the first two years of life."

"Women who were not limited in how much sugar they were exposed to at a young age were also more likely to develop anxiety."

And this one is particulary interesting:

"Major health organizations, including the Department of Agriculture and Department of Health and Human Services, recommend that kids should consume under 25 grams of sugar per day."

25 grams = about 6 tsps

Why is this particulary interesting? It's because MANY popular children's snacks contain 25 grams or more of sugar, for example:

- 2 toaster tarts (manufacturer's serving size)

- many inidividual-sized flavoured yogurt products

- 8oz cartons of strawberry or chocolate milk

- some fruit juices and punch boxes/pouches

What the article didn't mention is the link between excess sugar consumption and anxiety. A big one is the impact sugar has on our gut/microbiome health, which research has definitely proved is directly related to mental health. Sugar feeds 'bad bacteria' which can lead to dysbiosis, which has broad effects on our overall health, including our mental health, as our gut microbiome interacts with our brain. So you can see why thinking that a flavoured serving of yogurt is providing probiotics doesn't make sense.

Always check the nutrition label to see how many grams of sugar there are in the packaged foods/drinks you routinely serve your children ... and yourself! A treat here and there isn't going to be a problem for most of us, but sadly, dietary data indicates that nearly all children over the age of two exceed the limit EVERY SINGLE DAY, with the Centeres for Disease Control and Prevention stating that U.S. children and adolescents aged 2 to 19 consume an average of about 71 grams of added sugar every day—nearly triple the recommended maximum limit. Canadian children likely aren't much different.

Take control of what you can.

Diet and mental health are linked, with research showing that what we eat is linked to the development of issues like anxiety.

09/27/2026

My favourite piece of outdoor artwork just became an oregano drying station. It’ll be perfect because it is protected from direct sun and rain, but has decent airflow.

Herbs offer loads of health benefits and oregano has some pretty powerful and unique ones, including:

1 - Exceptional antioxidant concentration. Oregano contains up to 42 times more antioxidant activity than apples and boasts a remarkably high Oxygen Radical Absorbance Capacity (ORAC) score.

2 - Potent, broad-spectrum antimicrobial and antiviral action. Studies show that oregano compounds can inhibit or neutralize food-borne and stubborn bacteria (such as E. coli).

3 - Support for gut health and digestion. Oregano contains substances that help manage overgrowths like Candida as well as compounds that stimulate digestive juices and bile flow.

The good news is oregano is super versatile and can be added to meat, poultry, vegetables, soups, stews, tomato sauce, marinades, salad dressings, and so much more - and if you have space to plant some, it grows like a w**d and generally comes back every year !

09/26/2026

A beautiful morning at Kin Vineyards volunteering to pick grapes. If you have yet to visit this gem in Carp, I highly recommend you do. Beautiful scenery, great food and service, award winning wines, and wonderful people! KIN is the Ottawa Valley’s premier VQA estate winery and has earned several medals and international recognition for its wines. 🙌

09/20/2026

If you eat a lot of the fruits and veggies on the Environmental Working Group’s ‘Dirty Dozen’ list, consider buying them organic as often as possible.

Check out EWG's Dirty Dozen list to help decide when you should splurge for organic produce – part of our annual Shopper’s Guide to Pesticides in Produce™

09/04/2026

I love early mornings in our garden. Guess what I’m making for dinner tonight?
🍅🥒🫛🥕👩‍🌾💕

09/01/2026

I just read an article on Yahoo!Health (Real Simple, Neha Nautiyal) entitled "5 Snacks That Can Actually Make You Happier, According to Nutrition Experts".

Here are the 5 snacks along with my 2 cents worth on each one. :)

1 - Dark Chocolate. My two cents: the darker the better - 70% or more. Keep in mind that most studies show that 30-40 grams of dark chocoate per day (about 2 small squares) is the recommended amount. Support local chocolate makers like Hummingbird Chocolate Maker. Please read my blog "Is Dark Chocolate Toxic" (link below)

2 - Fruits and Vegetables. Berries were the focus in the article - and I love berries for sure! My two cents: If we eat more produce in general, we're going to feel better in general! Choose local produce whenever possible. The Ottawa Organic Farmers Market is open year round, every Saturday from 10am-12pm

3 - Popcorn with Nutritional Yeast. Nutritional yeast is often cited as a source of vitamin B12, which is associated with better mood and energy. My two cents: Buyer beware - nutritional yeast doesn't naturally produce B12 ... it is fortified with B12 ... as cyanocobalamin (a synthetic form). As for the popcorn, I personally avoid/limit it as corn used for popcorn may be geneticallly modified. Also, it can cause digestive issues for some individuals. A B12 deficiency is best addressed by supplementation with guidance from a nutritionist or other health care practitioner. Not all brands of B12 supplements are created equal. Know the facts before wasting your money on just any B12 supplement.

4 - Edamame. The article states that the protein and fibre content supports satiety and therefore energy levels. My two cents: Edamame is soy. Most of the soy grown in Canada is GMO, which has lead to increased soy allergies. Soy is one of Canada's 11 'priority food allergens'. Soy consumption has also been associated with hormonal imbalances and digestive issues. When eating soy-based products, choose organic and fermented varieties (e.g. miso, tempeh, natto) and remember that a little goes a long way. Variety & moderation is important here!

5 - Greek Yogurt with Toppings. My two cents: Sounds pretty healthy, depending on the yogurt and the topping. Look for organic, plain, WHOLE fat yogurts - and those made from sheep or goat milk are best. My current favourite is plain sheep yogurt by Ovino Farm & Dairy. I get it at Costco. It is rich and creamy and delicious. Great toppings would be a variety of raw nuts and seeds, berries, chia seeds, and a sprinkle of cinnamon.

Here's to happy and healthy snacking! :)

Shortly after Valentine’s Day, I saw a segment on the news regarding a Consumer Report (U.S. based) that investigated the dangers of dark chocolate. The results revealed that many brands contain higher-than-safe levels of the heavy metals cadmium and/or lead.

08/28/2026

Sowing some turnips and rapini right now and this beauty stopped by to have a snack. 💕