Healthy Eating Articles

Thess healthy eating articles are here to help you get on track with a balanced healthy eating plan, and showing you how to have fun while maintaining it.

How Much Avocado Is Too Much Avocado?

How Much Avocado Is Too Much Avocado?

Someone asked me the other day how much avocado would be too much avocado. I thought it was an interesting question, and one that I never really think about.

(Side note: do you know how to get the pit out really easily? I'm sometimes reminded that not everyone knows how... When I did it in this video my friend watching went crazy.)

I know some people who eat a whole avocado every single day, and others who only eat a half or quarter in a day, and only have them occasionally.

5 Foods I Eat Every Day


Salad Ideas To Create A Vegtastic Masterpiece

Salad Ideas To Create A Vegtastic Masterpiece


When it's warm out, I love having salad-ish meals to keep me cool and to not create too much heat in the kitchen by cooking.

People often have a view of salads being boring - some lettuce, a bit of cucumber and maybe some shreds of carrots. But salads definitely do not have to be that boring!

I have a pretty broad definition of 'salad' - I use it to describe any meal that is primarily vegetables all mixed together and has a dressing.


What Is Nutritional Yeast?

What Is Nutritional Yeast?


I get a lot of questions about nutritional yeast - what it is, whether it's actually healthy, what I use it for - so here is my answer.

First of all, nutritional yeast is different from the kind of yeast you bake with. It's yellow and flaky and has a savory flavor, but doesn't have any action of making things rise.

For the most part, people who have issues with yeast imbalances shouldn't have a problem with nutritional yeast because it's a different thing altogether.


Summer BBQ Recipes

Summer BBQ Recipes

It's summer! Time to get outside instead of spending too much time in the kitchen. I like to make simple fresh meals and BBQ when I can in the warm sunny weather.

Since people sometimes have trouble coming up with ideas for plant-based summer grilling and light meal options, I thought I would put together a round up of some of my favorites.

Hope you're having a great summer so far!


How Healthy Is Healthy Enough? How Vegan Is Vegan Enough?

How Healthy Is Healthy Enough? How Vegan Is Vegan Enough?


I've had a lot of great conversations over the last month in all my travels and meetings with people.

Two questions have come to mind lately, especially after reading posts by my friends Dreena Burton and JL Fields:

How healthy is healthy enough? And how vegan is vegan enough?

JL started a forum topic for these 2 questions here, and a few years ago my friend Ricki Heller wrote about her way of eating.


Austin And BlogHer Food

Austin And BlogHer Food

I spent last weekend in Austin, Texas speaking at BlogHer Food with one of my favorite vegan chefs and friend Christy Morgan, and exploring tons of fun vegan spots.

Christy and I spoke about video equipment, which was a great way for me to feel comfortable for my very first time speaking at a conference. It went well, and more importantly we all had fun talking about cameras and mics, which I think is a pretty good success, right?

You can even check out the notes, audio and slides from our session! (Audio and slides to be posted in the next couple of weeks.)


Live Hangout With Allyson Kramer - Gluten Free Vegan Cooking

Live Hangout With Allyson Kramer - Gluten Free Vegan Cooking

I'm super excited to be doing a live google+ hangout with my friend and super-duper cookbook author Allyson Kramer!

It'll be at 2pm Eastern on Thursday June 13 (that's tomorrow). I hope you'll be able to join us! The recording will be available after the live hangout though, since I know lots of you will be at work at that time.

All you need to do is come back to this page (or my youtube channel) at 2pm Eastern and the video will be streaming live right here! Fun, right? I'm excited :)


Cleanse Supplement Recommendations

These are some supplements that can be useful in boosting the activity of a cleanse, and help in balancing certain systems. If you're not sure what's right for you, email me about an online consultation.

General Cleanse Supplements

These will help boost your digestion generally, which is what will assist your body in clearing anything that has built up over the years, and speed up the action of your cleanse:


Probiotics are important if you've taken antibiotics in the past 3 months to re-establish healthy gut flora. If you notice a lot of bloating and gas, particularly when you have sugar, this is a sign that you need to rebalance your gut flora with probiotics:

Specific Cleanse Supplements

Note: These are only if you've gotten specific recommendations that you should be cleansing a specific target area. If you haven't had a recommendation, stick with the ones above.

Vitamin B12 Supplement Recommendations

Here are my recommendations for brands of vitamin B12 supplements, with links to order online. If you have one that you like, email me to let me know and I'll check if it's a good one.

    Super Coenzyme B Complex

  • Super Coenzyme B Complex This B complex supplement is my favorite because it has all of the B vitamins in the right ratio, and in their most easily-absorbed form (called coenzyme form).
    Click here for more info.
  • Ultra B12 Liquid

  • Ultra B12 Liquid This liquid supplement (which is really easy to take) has B12 is in the methylcobalamin form, paired with some of the other B vitamins. The most important one in here is folic acid, which shares deficiency symptoms with B12 so it can be hard to tell which one you're low in.
    Click here for more info.

How Much B12 Should You Take?

The US RDA minimum for Vitamin B12 is 2.4 mcg per day for adults, and 2.8 mcg for pregnant or nursing women. More recent studies put the ideal intake at 4-7 mcg per day. (Click for more info on optimum levels.)

The trouble is our bodies don't absorb all of the B12 we take, and there's kind of a cap on how much we absorb at one time. (Click for more info on how to calculate our body's absorption rate.

The ideal would be to take smaller doses throughout the day. Since B vitamins stimulate energy and the nervous system, it's better to take them in the morning and early afternoon so that you don't get wired before going to sleep.

A B Complex that includes 250 mcg of B12 as cyanocobalamin daily should be enough for you to absorb what you need to maintain healthy levels. (As per Dr. Michael Greger's latest recommendations.)

To correct a deficiency, take something in the range of 1000-2000mcg per day. Your body will flush any excess in your urine (you'll notice it being overly yellow) so there's no danger of overdosing.

When taking supplements to correct a deficiency, they should only be taken in higher doses for 4-6 weeks, then reevaluate to see if you've gotten back to balance and can move to a maintenance level.

Methylcobalamin is reported to be a more active form of B12 and more effective than cyanocobalamin for smokers and for certain conditions like chronic kidney failure. The methyl form of B12 is found in higher quality supplements, but you need a higher dose of it (1000-2000 mcg) to make sure enough is absorbed.

Immune Nutrient Supplement Recommendations

The main nutrients for supporting the immune system are vitamins A, C and E, selenium and zinc. Look for a supplement that includes some or all those nutrients.

Elderberry liquid: Elderberry is used as a medicinal herb to help boost immune function. This syrup has zinc and echinacea to give even more of a boost.

Now Immune Renew: This supplement blends astragulus (helps enhance natural immune response) and a high beta-glucan mix of fungi.

Garden of Life: This is a fantastic blend of immune-supportive nutrients + antioxidants + a powerful fungi blend.

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About Heather

I’m Heather Nicholds, a registered holistic nutritionist. I can help you transform your life through simple changes in how you eat.

Whether you’re seeking healthy weight loss, more energy or a boost towards balanced nutrition, I’ll introduce you to the positive and powerful impact of a plant-based whole food diet.

I share my knowledge, enthusiasm and experience so you can prepare quick, healthy, delicious and balanced meals that leave you and your family full of vitality!

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