Medical reviewer
RD · Registered Dietitian, Montréal QC
Marie Leblanc is a registered dietitian based in Montréal, member of the Ordre professionnel des diététistes du Québec. She has a Master’s in clinical nutrition from Université de Montréal and has spent eight years in outpatient practice focused on diabetes, weight management and plant-based nutrition. Marie reviews UnityLife’s nutrition and diet articles, with a focus on making sure Canadian food context — not American — drives the advice.
Reviewed 24 articles on UnityLife
Quinoa delivers complete protein, 5 g of fibre, and 222 calories per cooked cup. Soaking cuts saponin bitterness; the 1:2 water ratio is non-negotiable. Best uses, ratios, and shelf life.
Tempeh has more protein, fibre, and a denser nutty flavour; tofu is milder and more versatile. Both are complete plant proteins. How they differ in nutrition, cooking, and best uses.
Matcha has 3× the caffeine, 10× the EGCG, and a smoother energy profile thanks to L-theanine. Brewed green tea is cheaper, lighter, and easier on the stomach. How they actually differ.
Most probiotic supplements are wasted money. Strain specificity matters more than CFU count. Here’s what the evidence actually supports, and the Canadian brands worth buying.
Un gros œuf canadien (catégorie A) contient environ 6 g de protéines de très haute qualité. Voici la valeur exacte par taille, comment elle se compare aux autres sources et combien d’œufs viser au quotidien.
Le quinoa est la céréale (en fait une pseudo-céréale) la plus protéinée qu’on trouve facilement au Québec. Voici sa valeur nutritive réelle, comment le cuire correctement et pourquoi le rincer change tout.
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Une cuillerée à soupe de graines de chia fournit 5 g de fibres et 2,5 g d’oméga-3 ALA. Voici comment les utiliser, quelles quantités viser et ce que les essais cliniques démontrent réellement.
Chia seeds deliver 10 g of fibre and 5 g of plant protein per 28 g serving. The omega-3 (ALA) is real but only weakly converts to EPA/DHA. Best uses, soaking ratios, and who should be cautious.
Kefir contains 30+ probiotic strains and ~10 billion CFU per cup; Greek yogurt contains 2–6 strains and ~1 billion CFU. Both are useful — here’s when to pick which.
Oat milk has 3× the calories of almond milk and behaves better in coffee. Almond milk is the lower-calorie, lower-carb pick. Neither is high-protein; both need to be fortified.
Hydrolyzed collagen peptides at 10–15 g/day show modest but real benefits for skin elasticity and joint pain. The brand that matters; the marketing that doesn’t.
Magnesium glycinate at 200–400 mg before bed shows modest sleep improvements in adults with low magnesium status. Less convincing in already-replete adults. Side effects, interactions, and how it stacks against melatonin.
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Black tea is the most-consumed tea in the world and the second most-consumed beverage after water. Caffeine, antioxidants, what it actually does for your heart, and how it stacks up against green tea — straight from the trial data.
Earl Grey is black tea flavoured with bergamot oil — a citrus extract from a small Calabrian orange. Caffeine content, what bergamot actually does, and which Canadian brands are worth the price.
Pumpkin seeds (pepitas) are one of the highest-magnesium foods on the Canadian shelf — a 30 g handful covers 40% of the daily target. What’s actually in them, how much to eat, and which form (raw, roasted, in-shell) wins.
Sunflower seeds are nutrient-dense (vitamin E, selenium, magnesium) and one of the cheapest sources of plant-based fat at the Canadian grocery store. Calories, sodium, in-shell vs shelled, and the ones worth buying.
Edamame is young soybeans — one of the few plant foods that’s a complete protein with all 9 essential amino acids. Calories, how to cook frozen pods, soy isoflavones, and which Canadian brands actually deliver value.
Fennel seeds are a culinary spice and a folk remedy for bloating and indigestion. The science is mixed but better than most herbals. Here is what the trials show, who should avoid them, and how to use them in cooking and tea.
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Les apports de référence canadiens recommandent 2,7 L/jour pour les femmes et 3,7 L/jour pour les hommes — boissons et aliments confondus. Voici comment ajuster selon votre activité, le climat et l’allaitement.
Pre-workout supplements are 70% caffeine, 20% beta-alanine, and 10% marketing. Here’s what the trial evidence says about which ingredients actually help, NPN-licensed Canadian brands worth buying, and the dosing that matters.
Tonic water is a sweetened soda flavoured with quinine — not a health drink, not a sparkling water. Here is what is actually in the can, calorie counts for the major Canadian brands, and the diet versions worth knowing about.
Santé Canada recommande 25 g de fibres par jour pour les femmes et 38 g pour les hommes. Voici les aliments qui en contiennent le plus, vendus dans les épiceries canadiennes, avec les quantités par portion.
Coconut cream is the rich, scoopable layer that floats above coconut milk — not the sweetened “cream of coconut” in cocktails. Here is the nutrition profile, how to use it, and how it compares to dairy cream.
Le jeûne intermittent (16/8, 5:2) peut aider à perdre du poids, mais pas plus qu’une simple restriction calorique. Voici ce que les essais canadiens et internationaux montrent réellement.
