All posts by Jeff Fidler

techniques to relieve stress

Easy Techniques to Relieve Stress

Techniques to Relieve Stress

Stress is a natural part of everyday life. Most people will experience stress from their professional lives, their social lives and their romantic and financial situations. Every person needs to learn proper coping techniques to relieve stress so that they can get on with their days and improve their general wellness. Living a healthy life isn’t just about exercise and eating well, it’s about taking care of your whole self.

In this article, we’re going to review some proven techniques to help you relieve stress. Techniques come in all different shapes and sizes, ranging from physical activity to emotional to some drastic life changes that could produce extremely happy results. With these techniques, you’re bound to find at least one answer to your stress.


Sleep is one of the most overlooked natural cures to stress. It’s a biological process that allows our brains to recharge and our bodies to repair. Even a minimal lack of sleep can alter your mood and compound stress. Being well rested can combat the stress you will inevitably experience throughout the day.

This can be a double-edged sword as stress can disrupt your sleep. It’s important to create a relaxing sleep routine and make sure you are not distracted as you try to fall asleep. This is the perfect time to turn off the TV and put your phone on silent. You can even try listening to soothing sounds and wearing a sleep mask. Avoid consuming caffeine at night and, when possible, try not to work into the late hours. Leading up to bedtime, it’s ideal to be relaxed, which is why so many people enjoy a warm bath or reading before bed.

Time Management

Stress can hit us when we feel overwhelmed by our schedules. Even an active social life can create feelings of anxiety. Strong time management skills are a technique to pre-emptively cope with stress. Instead of feeling burdened by a ‘to-do’ list, prioritize your tasks and eliminate some that are low in priority. By clearing your schedule, you’re allowing more time for yourself to enjoy the things you like and that will surely alleviate stress.

Start the process by identifying the source of your stress. A popular method to do this would be to keep a stress diary, where you record:

  • The cause of each stress
  • How it made you feel
  • How it disrupted your day
  • How you responded
  • What you did to feel better

By recording your stress, you can discover patterns, learn to avoid certain stressful people or tasks and apply these findings to your weekly schedule. Time management is an exercise in editing, so make sure that the things that don’t matter aren’t taking up much of your time.

Relaxation Techniques

Try incorporating at least one relaxation technique into your day to help curb stress. These simple techniques can be done at your work desk or quickly during a break. These techniques can include saying a calming word repeatedly or different stretches to loosen your body. Dedicating five to ten minutes to relaxation techniques every day has proven to clear the mind and help people focus on a task instead of dwelling on their stress.

Hobbies and Activities

There is no better stress relief than doing something you enjoy. If you like hockey or basketball or dodgeball, then joining a team will force you to get out there and play. Hobbies that aren’t physical can also do the trick. Knitting or collecting something can be a great escape from daily stresses. Whatever it is you enjoy, be sure to carve time out in your schedule and commit to participating. For instance, if you’re a voracious reader, then join a book club or attend literary events, this will force you to spend time enjoying the things that give you pleasure.

Wherever you live there are tons of groups, activities and events that you can enjoy, all of which will relieve stress and provide enjoyment and interaction.

Take Time to Heal

Stress worsens when you don’t take care of yourself. If you are sick or injured, take time off work so that you can get back to operating at 100% more quickly. In addition to compounding your stress, working or running around while less than 100% won’t do you any favours at work and you will only prolong your sickness or injury.

Slow down to tackle anything that is negatively affecting your health. You owe it to yourself, and focusing on yourself will only help relieve your stress.

 Talk to Someone

Stress can spiral out of control, eventually overwhelming a person. Before you reach this point consider speaking to a trained professional. There are many healthcare professionals equipped to help you with your stress or any emotional issues you might be experiencing. If you have health benefits, consult with your provider to see if any form of therapy is covered.

You can also just speak to someone you trust like a friend, colleague or family member. It doesn’t have to be a doctor. Sometimes just airing your feelings and being heard can feel great and help your situation.

Dietary Adjustments

Avoiding certain drinks and foods that contain caffeine and alcohol could reduce your stress. Caffeine is a stimulant, which increases stress levels even if it feels like it is reducing it as you consume them. Alcohol is a depressant, but in small doses acts more like a stimulant. Relying on caffeine and/or alcohol to reduce stress is more smoke and mirrors than an actual coping technique.

That after work drink or second cup of morning coffee might feel like it is stress relieving, but it could be having a detrimental impact on your emotional wellbeing.


If you are experiencing stress, and you feel like it is affecting your daily life then try adopting one or more of these coping techniques. Even small changes to your sleep routine, activity level or eating habits can relieve stress and help you in your quest towards improving your wellbeing. Any investment in your emotional health can pay off with big dividends.

Stress might never go away but managing it can improve your wellbeing and happiness level!


Meet Zevia: Sugar-free Soft Drinks & Natural Diet Sodas

Introducing Zevia

There’s something refreshing, nostalgic and fun about soda. It’s fizzy and bubbly and gives you a quick sugar rush to fight against the afternoon doldrums. The thing is, that despite your enjoyment of soda, it is an unhealthy beverage that can-do harm. It’s filled with sugar and calories and can make you feel bloated. Recognizing these negative qualities, people often start drinking diet soda or products like Coke Zero. Knowing the negative impact of soda, why not try one that has all the taste and is actually healthy for you!

In this article, we’ll introduce you to Zevia, an exciting all-natural soft drink. We’ll delve into what makes this beverage so popular among health enthusiasts, and why it should replace traditional carbonated drinks in your diet.

About Zevia

California-based Zevia is a company committed to health and balance. Their mission is geared towards reducing sugar consumption, using clean ingredients and turning the beverage category on its head by creating healthy alternatives. An innovative and imaginative beverage company, Zevia is leading the way when it comes to healthy options for people who don’t want to quit drinking soda. Zevia soda is also Non GMO Project Verified.

Zevia Flavours

Outside of its health properties, the best thing about Zevia is that it comes in traditional soda flavours that everyone loves. Most flavours even come in diet, giving consumers different health options. We carry popular diet flavours like black cherry, cola, cream soda, ginger ale, grape, lemon lime twist, orange and root beer. Trust us, the taste is so refreshing that you won’t even notice that it’s diet.


Zevia was the first soda brand to use Stevia, and their beverage line is made from clean ingredients that aren’t commonly found in sodas and diet sodas. Its ingredients include carbonated water, stevia and a natural flavour (depending on the flavour of the particular beverage). Sometimes the ingredients that aren’t used are as important as the one that are. Zevia contains no sugar or additives.


Soda is a common ingredient for cooking and baking. By replacing soda with Zevia or Diet Zevia, you can still make delicious meals and tasty treats without the added calories and sugar. Zevia Ginger Root Beer Donuts and Spiced Orange Scones are two of our favourite Zevia recipes. Introduce Zevia to an ice cream recipe to add a punch of flavour. Our favourite is adding Zevia Cream Soda to standard ice cream ingredients. Once frozen, add your favourite toppings to enjoy a delicious sundae.

Vegetarians and non-vegetarians will love the yummy Zevia Orange Cauliflower Poppers. These seasoned cauliflowers deep fried in a Zevia Orange Soda and Tonic Water batter is totally addictive and can be eaten as an entrée, side dish or hot appetizer.

Cocktail fans should try Zevia Winter Sangria. Mix Zevia Lemon Lime Twist with fresh cranberries, a diced pear, merlot, cinnamon sticks, cloves and Grand Marnier to make a sophisticated and tantalizing drink.


Get ready to enjoy soda without any of the unhealthy side effects. Zevia’s all-natural ingredients and Stevia sweetness, will keep you refreshed, and by substituting it into your diet, you will see an improvement in your general wellbeing.

We hope you’ll give it a try! We have no doubt that once you do, you’ll agree that Zevia is every equal to traditional soda, and you’ll be immediately reaching for the next one.

hardbite root vegetable chips

Introducing Hardbite, the Delicious Root Vegetable Chips

Intro to Hardbite – Root Vegetable Snack Chips

For decades, potato chips have been a pantry stable and a favourite snack for people all over the world. There have been innovations like kettle cooking, ridges and funky flavours, but for the most part, this snacks product has remained the same. Hardbite Root Vegetable Snack Chips is a game changer, offering snack lovers a healthy alternative to the average potato chip.

In this article, we’ll introduce you to Hardbite, one of the most popular root vegetable chips that’s crunchy, salty, a little sweet and totally addictive. We recognize that finding delicious and healthy snacks can sometimes feel like an impossible challenge. Hardbite has overcome this challenge and offers customers a healthy alternative. It’s a snack that our customers rave about!

About Hardbite Handcrafted-Style Chips

The journey to create the perfect chip didn’t happen overnight, but the effort was worthwhile as Hardbite is true gourmet quality chip that is hearty, salty, rich in nutrients and contains no artificial ingredients. Hardbite tops the charts for lovers of root vegetable chips. Crafted in Western Canada, Hardbite is kettle cooked, utilizing small batches that allow for optimal cooking and maximum crunch. Chip fans should rejoice!

Using only the best and freshest ingredients, Hardbite is gluten-free, trans fat free, cholesterol free, non-GMO and have a lower amount of carbs than other popular chips. The goal was to create a chip that reflected the natural beauty of Canada and the value of clean living, and Hardbite did just that. The small and dedicated team at Hardbite carefully create and inspect every bag during production. This root vegetable chip has received accolades from food critics and writers and has developed an extremely loyal fan base.

Let’s take a closer look at the flavours and nutritional value to better understand why Hardbite is the perfect savoury snack.

Winning Flavours

Hardbite Root Vegetable Snack Chips comes in carrot, beet and parsnip flavour, letting you enjoy the natural sweetness of these hearty vegetables. These three delightful flavours are a great introduction into the world of root vegetable chips. While these are the three flavours we carry and that our customers love, you can check out the entire product line by visiting the Hardbite website.

Let us know if you think there’s another flavour we should carry.

Nutritional Value

Every time you pop open a bag of Hardbite, you are getting amazing quality and impeccable taste. These perfectly seasoned root vegetable chips are aromatic and higher in fiber and lower in sodium than many traditional potato chips brands. They are made from natural ingredients grown in Canada, offering a healthy alternative that can quench your snack craving. Just in case you need a bit more convincing, you can use Hardbite chips as a crumble on top of pastas and casseroles for that extra flavour instead of salty regular potato chips.

It’s a guilt-free option for people who like to indulge in a salty snack. Hardbite lets you do that as often as you want. It’s a great addition to your pantry.


 There’s so much to love about Hardbite Root Vegetable Chips! They’re so popular that it’s hard to keep on the shelf. The moment you try one, you’ll want to finish the whole bag. If you’re bored with potato chips and want a healthy and fresh option, then be sure to give Hardbite a try. Trust our customers who love Hardbite…you won’t regret it!

intro low carb cereal

Intro to Nutritious Living: Hi-Lo Cereals Line of Flavours

Intro to Nutritious Living: Hi-Lo Cereals

Most people are aware that breakfast is the most important meal of the day. It fuels us until lunch and should provide enough nutrition to carry us through the day. Eating the right breakfast is key to your diet and to general healthy living. So why do we eat unhealthy food like syrup-covered pancakes and sugar cereals for breakfast? These types of food make us feel tired and are high in fat and carbs.

In this article, we’ll introduce you to Nutritious Living’s Hi-Lo cereals, a breakfast option that is almost too good to be true. We’ll take a quick look at the company and the product, highlighting how this delicious cereal can start your day off right. It’s a wonderful alternative and is part of a healthy diet.

About Nutritious Living

Part of the Organic Milling company, Nutritious Living was founded in Pasadena, California, making granola in a health food store in 1969. The company built their popularity locally before moving their operations to a larger facility with the goal of growing their brand awareness and expanding their customer base. They eventually moved to San Dimas, California and were successful in their mission. Every year, their high-quality cereals gained more fans.

Marrying art and science, Nutritious Living provides healthy, affordable food that doesn’t skimp on taste. There’s a reason our customers rave about the Hi-Lo cereal!


The typical breakfast cereal comes in flavours that add sweetness. This is usually at the expense of health, racking up unnecessary calories and carbs. This is a counterproductive way to tackle breakfast. The goal with breakfast should be to keep the fat in check while getting your blood sugar levels up. Of course, you should still enjoy eating cereal.

Hi-Lo cereals come in the following amazing flavours:

These flavours naturally sweeten the cereal, providing a great taste without sacrifice its healthy properties. Whatever flavour intrigues your taste buds, you know you are having a cereal that doesn’t compromise health for taste. A natural cereal that balances high protein, taste and low carbs is why Hi-Lo is so unique in the marketplace.

Nutrition and Ingredients

Per 30g serving, most Hi-Lo cereals contain only 1g of fat and zero saturated and trans fats. With 12g of protein and 6g of fiber, they provide everything you need for breakfast. They trump most cereals in health and taste, and have the added benefits of soy protein and dietary fiber. By replacing other cereals with Hi-Lo your body will thank you. If you can maintain this diet through lunch, you’ll feel and look better.

Keep in mind that this is not a gluten-free product. Ingredients include natural antioxidants, vitamin E, rice flour, corn bran and evaporated cane juice crystals for wonderful sweetness. You can keep it healthy by adding some fresh berries, natural honey and a bit of plain yogurt.


Good health starts first thing in the morning so take back breakfast! You deserve to start your day with a cereal that’s delicious and provides all the nutrients to keep you happy and energized until lunch. There’s little doubt that if you give Hi-Lo a shot, it’ll become your breakfast of choice.

You don’t have to sacrifice enjoyment for health, as this product provides both. Give the line of Nutritious Living cereals a chance and you won’t look back.

low carb desert pepper salsa

Desert Pepper Salsa & Dips – Mexican Cuisine

Desert Pepper: The Most Authentic Salsa

Salsa has been a popular condiment in North America for a long time. It’s a kitchen staple and the perfect accompaniment to any Mexican or southwestern dish or snack. The right salsa can make a bag of tortillas that much more addictive, and when it has all-natural ingredients and is low in carbs, it’s that much better. Desert Pepper is one brand of low carb salsa that is still bold and savoury.

About Desert Pepper

The Desert Pepper Trading Company operates on the Texas, Mexico and New Mexico border, giving its products the authentic taste of three influential regions. It’s salsa line includes a buffet of bold classic southwestern flavours like Pineapple, Tequila, Diablo Hot, Del Rio Medium, Divino Mild, Peach Mango, Roasted Tomato Chipotle Corn and Fire-Roasted Habanero. It is one of the most popular specialty salsas on the market. Shop all Desert Pepper Salsa.

Desert Pepper Salsa includes ingredients that are natural and recognizable like tomatoes, New Mexico green chiles, onions, salt, lime juice, spice, garlic and cilantro.

Spicy or Savoury

One of the most appealing features of most Mexican or Southwest cuisine is the heat and spice. Desert Pepper Salsa Diablo Hot or XXX Fire-Roasted Habanero can add the right amount of heat and spice to your meal and lets you control the amount of heat. If you prefer milder heat but still desire bold flavour, you can use Salsa Divino Medium or Mild instead.

For fans of sweeter fare, try the pineapple or mango salsa. These interesting flavours have a delicious tang and add a unique and fruity flavour profile to traditional recipes.

A Healthy Alternative

Desert Pepper’s salsa is all-natural and low carb, much healthier when compared to other popular brands of salsas and dips. It’s wheat and gluten-free with zero grams of fat and only 1-3 grams of carbs per serving. You can enjoy it as part of your snack regiment without the guilt and it is an amazing compliment to taco night with the family.

By using a lean protein and whole wheat tortillas, you can turn any Mexican dish into a healthy meal that doesn’t sacrifice flavour or satisfaction.

Popular Recipes

Desert Pepper salsas pairs perfectly with beef, chicken or fish, making it an essential ingredient for many classic or modern Mexican recipes. One popular recipe is the classic Huevos Rancheros. For this recipe, take a warm corn tortilla, top it with a perfectly poached egg and smother with Desert Pepper’s Salsa Divino that’s been warmed on the stovetop. A sprinkle of cheese and your breakfast is good to go.

Another perfect use for the Desert Pepper Salsa Diablo is with grilled fish tacos. Simply grill your favourite white fish and warm the tortilla. Assemble the taco by placing the charred fish in the tortilla and guacamole on top. Salsa Diablo will add the heat and even more flavour. A squeeze of lime and garnish with cilantro and you’re good to go.


You don’t have to give up taste to enjoy salsa that is low carb and wheat and gluten free. Desert Pepper Salsa is one of the most delicious condiments available.

Whatever Mexican or Southwest flavours you enjoy, Desert Pepper has an option to elevate your dishes or snacks. Sweet flavours like mango and pineapple can add a twist to traditional recipes so you’ll never get bored.

We bet if you give these salsas a try, you’ll never go back and won’t miss carbs one bit. They’re the perfect addition to any Mexican fiesta!

low carb snack foods

10 Amazing Low Carb Snacks – Bread, Wraps & More

Top 10 Low Carb Products

The Low carb movement is a bit of a diet rarity, having withstood the test of time and avoided the dreaded “fad” label. This is probably because it doesn’t require much sacrifice and offers so many delicious alternatives. Our job is to make sure people are aware of what low carb product are available, so they can incorporate them into their regular meal and snacking routines.

Let’s review 10 of the best low carb products that are available that can spruce up your salads, sandwiches, desserts and snack time.

Salad Dressings

 Walden Farms

There’s no point in eating a healthy salad if you’re just going to cover it with unhealthy dressing. Luckily for salad lovers, Walden Farms has an excellent line of dressings that will make your salads pop with flavours like bacon ranch, balsamic vinaigrette, and creamy Italian.

Walden Farms salad dressing line is made from natural ingredients like organic soy, ginger, lemon juice, crushed garlic, dijon mustard, and fresh herbs and spices. It’s perfect for a Caesar, garden, cobb, caprese or a variety of Asian inspired salads. It even works well when added to turkey burgers or salmon dishes.

Fresh Dress

Fresh Dress offers a homemade approach to low carb salad dressing. Their addictive flavours include Green Goddess, and the uniquely cheesy Wicked Caesar. Your salads won’t suffer and your health and waistline will thank you.


Bakers Deluxe

The thought of a life without bread makes a lot of people discard the idea of low carb. Well, we’re here to tell you that Bakers Deluxe offers bread products that are crusty around the edges, pillowy in the middle and elevate any sandwich. With only 1 gram of net carbs you can indulge in a guilt-free bread bounty.


A fit for most low carb diets, Betty Frozen Light Bread is tasty and can be used for any meal or recipe that calls for bread. Made from 100% whole wheat flour, these loaves are healthy and full of fiber.

Cheese Snacks

 Just the Cheese

Cheese snacks can be crunchy or soft, and are synonymous with being packed with carbohydrates. Just the Cheese uses top quality Wisconsin cheese to craft the perfect snack for your savoury taste buds, while fitting perfectly into any low carb diet.

A ton of flavours—Crunchy Jalapeno, Nacho, Sour Cream and Onion—keep things fresh and replace your usual cheese snacks like Doritos and Cheetos. High protein and the crunch that people crave from their snacks.

Moon Cheese

There’s nothing quite like the crunch of a cheese snack. Moon cheese offers that crunch along with a wallop of cheddar, gouda or pepper jack flavour. As satisfying as any popular chip brand. Once you try one, making the switch will be easy.

Baking Mixes

Wheat Free Market

A baked good is only as delicious as its ingredients! Wheat Free Market is a quick mix that saves time and produces fluffy baked goods. With only 2g of carbs, it can be used in most baking recipes, even those found in the Wheat Belly 30 Minutes (or less!) cookbook.


Do you enjoy eating soft biscuits, scones and pancakes? Carbquik can make perfect versions of these popular foods with a minimal amount of carbs, sodium and calories and no sugar alcohols. Every baked good lover will enjoy this baking mix that works like traditional brands.

Diabetic Kitchen

While its name might sound like this product is only for people with diabetes, it’s a great low carb alternative for anyone who enjoys baked goods. Diabetic Kitchen allows your you to bake banana muffins, chocolate muffins and chocolate brownies that will be scrumptious each and every time.

Protein Ice Cream

Cool Whey

One of the coolest low carb products on the market is Cool Whey, which contains 60 g of protein. It replaces fatty ice creams with a smooth texture and rich body that will remind frozen treat fans of their favourite brands. It’s an innovative option to quench a sweet tooth and replace protein bars and shakes.


How great is it that you can enjoy your favourite foods and not worry that you’re eating something that is high in carbs? These products can give you the feeling of guiltless satisfaction without the frustration that comes with sacrificing your health goals. There are a ton of options, all of which are tasty and healthy.

Give these products a try and you’ll love all the flavour and health rewards that they offer!