Hey there Reader,
Anyone else notice I accidentally skipped newsletter no. 60? 😅
Honestly… that’s the current state of my brain lately. Things have been busy, chaotic, exciting, overwhelming — a bit of everything all at once over here.
BUT we’re back, and it’s time for another edition of Sizzle, Crunch, Scoop!
- SIZZLE: Cooking hacks, shortcuts, and tools/products I love.
- CRUNCH: Easy meal & snack ideas + practical tips to keep you inspired.
- SCOOP: Real talk on nutrition trends, mindset shifts, and building a healthier relationship with food.
Also — quick heads up that the next Mocktails & Meal Prep session is happening Saturday, May 31st at 3:30 PM! I’m just finalizing the recipe lineup and will be sharing all the details very soon.
If you’ve been waiting to see the menu before signing up, stay tuned 👀
Okay, let’s get into it.
SIZZLE 🍳
The Simplest Meal Prep Habit to Start This Week
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If there’s one habit worth making time for each week, it’s prepping your fruits and veggies, ideally as soon as you get home from the grocery store.
Wash, chop, and store them at eye level in your fridge so they’re the first thing you see. When they’re ready to go, you’re much more likely to snack on them, add them to meals, or pack them into lunches.
Pick 2–3 fruits and vegetables each week based on what’s in season and locally available. It’s an easy way to add variety, and seasonal produce often tastes better and costs less too.
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To make snacks more satisfying and balanced, pair them with a source of protein, fibre, and/or healthy fats:
- Cottage cheese
- Nut butter
- Greek yogurt dip
- Nuts or seeds
- Hummus
- Cheese + crackers
There’s something really satisfying about opening your fridge and seeing fresh, colourful, ready-to-eat fruits and veggies waiting for you.
I don’t know about you, but this photo is making me crave fresh produce… BRB, gonna go make myself a snack plate!
CRUNCH 🍿
The Salad for People Who Don’t Like Salad
We’re keeping salad month going with something a little different. If you missed last week’s newsletter, May is salad month, and I’m sharing a different recipe each week to keep you inspired.
This one’s for all the leafy green haters.
Friendly reminder: salads can be built in so many ways while still being balanced and satisfying.
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Seriously though, you have to try this cold shrimp and chickpea salad. It’s ready in under 10 minutes, and no cooking is required.
It’s simple, filling, and a great example of how to combine protein, fibre, and flavour without relying on a base of lettuce.
SCOOP 🍦
The Truth About Diet & Zero Sugar Pop
Whether it’s Coke Zero, Pepsi Zero Sugar, Sprite Zero, or Dr Pepper Zero Sugar, more people seem to be looking for alternatives to regular soft drinks—either to reduce added sugar intake or simply because they enjoy the taste.
There’s often a lot of fear around artificial sweeteners like aspartame, which is commonly used in drinks like Coke Zero. However, approved sweeteners are considered safe within normal intake levels.
The acceptable daily intake (ADI) for aspartame is 40 mg/kg body weight per day. A 355 mL can of caffeine-free Coke Zero contains about 85 mg of aspartame. That means someone weighing 70 kg would need to drink 33 cans per day to exceed the recommended limit.
That doesn’t mean Coke Zero suddenly becomes a “health drink”. It also doesn’t mean it needs to be feared either... so what's my take on it you might wonder?
Replacing regular pop with zero sugar options can help reduce overall added sugar intake which is associated with better health outcomes. However, water remains the drink of choice and should make up most of your daily fluid intake.
If you want more flavour, consider infusing your water with fruit, citrus, or herbs, or opting for unsweetened, flavoured sparkling water.
In summary, drinks like zero sugar and diet pop can absolutely fit into a balanced lifestyle, alongside other unsweetened beverages. No food or drink need to be viewed as either “good” or “bad.” Like most things in nutrition, balance is key 🙌🏼
As always, if you have any questions or need any additional support, feel free to hit reply or book an appointment.
Stay well,
