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Detox and heart health smoothies are designed to support the body’s natural cleansing and cardiovascular systems through hydration, fibre, antioxidants, and healthy fats. Rather than focusing on extreme cleanses, these smoothies work alongside everyday habits—such as adequate water intake and balanced meals—to help the liver, kidneys, digestive system, and heart function more efficiently. When paired with Water Wednesdays, these smoothies reinforce the importance of hydration in supporting circulation, digestion, and nutrient transport. Ingredients like fruits, leafy greens, oats, seeds, and spices provide gentle, sustainable support for heart health and metabolic balance, making these smoothies a practical addition to a well-rounded wellness routine.
These smoothies are designed to support natural detox processes and heart health. The body’s liver, kidneys, and digestive system already perform detoxification. Nutrition supports these systems best through hydration, fibre, and nutrient-dense foods.
Author: Cherine Usherwood Cherine is a Registered Dietitian & an ISSA Elite Trainer About - NutriExert
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Why Movement at Work Matters
Across many industries, workplace wellness has evolved beyond gym memberships and step challenges. Today, organizations are increasingly focusing on movement during the workday as a way to support productivity, reduce absenteeism, and improve staff well-being. Train & Thrive Tuesdays and Thursdays are built on this same principle: encouraging small, realistic amounts of movement during the workday to support both physical and mental performance. Why Workplaces Are Investing in Staff Wellness Research and workplace data consistently show that employees who move regularly during the day tend to:
The Problem with Sitting All Day Prolonged sitting has been linked to:
Why Standing and Movement Help Standing and light movement:
How Train & Thrive Fits into the Workday Train & Thrive Tuesdays encourage optional movement during lunch periods, offering:
Small Movement, Long-Term Impact Regular, short movement breaks help counteract the physical demands of long shifts and long periods of standing or sitting. Over time, these small habits can support:
Author: Cherine Usherwood Cherine is a Registered Dietitian & an ISSA Elite Trainer About - NutriExert Simple planning tips to make healthy habits easier
Building healthier habits doesn’t have to be complicated or time-consuming. With a little preparation, smoothies and infused water can become easy, enjoyable parts of your routine—even on busy days. Whether you’re joining Smoothie Mondays or focusing on hydration with Water Wednesdays, these simple prep tips will help you stay consistent without added stress. Smoothie Prep: Keep It Simple and Ready-to-Go One of the easiest ways to stay consistent with smoothies is to prepare ingredients ahead of time. When everything is ready, blending takes just minutes. Step 1: Choose Your Base Ingredients Start with familiar, easy-to-find items:
At home:
Step 3: Add Optional “Boosters” If desired, small amounts of nutrient-dense add-ins can enhance your smoothie:
Step 4: Blend Fresh When you’re ready:
Infused Water Prep: Make Hydration More Enjoyable Infused water is a simple way to encourage hydration without added sugars or artificial flavours. Step 1: Choose Simple Combinations You don’t need many ingredients. Two items are usually enough:
Step 2: Prep Ahead At home:
Step 3: Infuse at Work or On the Go
Storage and Carry Tips A few simple tools can make prep even easier:
Why Preparation Matters Planning ahead:
Small Habits, Lasting Benefits Smoothies and infused water don’t need to be complicated to be effective. By prepping ingredients ahead of time and keeping things simple, you’re more likely to stay consistent and enjoy the process. Start with what feels manageable, build gradually, and let small habits support your overall health and well-being. Author: Cherine Usherwood Cherine is a Registered Dietitian & an ISSA Elite Trainer About - NutriExert Simple Infused Water Ideas to Support Hydration, Energy, and Skin Health Staying well hydrated is one of the simplest yet most impactful habits for overall health. Water Wednesdays are designed to encourage consistent hydration by making water more enjoyable through naturally infused flavours using fruits, herbs, and spices. Infused water provides a refreshing alternative to sugary drinks while offering subtle nutritional benefits such as improved digestion, skin support, and antioxidant intake. These combinations are easy to prepare, gentle on the body, and suitable for everyday use. The infused water recipes shared here are practical, affordable, and designed to fit into busy schedules. Whether you’re looking to increase your daily water intake, support skin health, or simply enjoy more variety, Water Wednesdays offer an easy and sustainable way to build healthier hydration habits. Why Hydration Matters Adequate hydration plays a key role in nearly every system in the body. Even mild dehydration can affect energy levels, concentration, digestion, and physical performance, particularly for individuals with long workdays, active schedules, or shift work. Some benefits of staying well hydrated include:
Infused Water Recipes:
A Simple Habit with Lasting Benefits
Infused water is an easy, low-effort way to build a healthier hydration routine. Preparing fruit or herb combinations in advance and adding them to your water bottle can make drinking water more enjoyable without added sugars or artificial ingredients. If you find a combination you enjoy, feel free to rotate it regularly or create your own variations. Small, consistent hydration habits can have a meaningful impact on overall health over time. Author: Cherine Usherwood Cherine is a Registered Dietitian & an ISSA Elite Trainer About - NutriExert Simple Plant-Based Meals to Support Health, Energy, and Balance Meatless Mondays are a simple way to explore plant-based meals that are satisfying, flavourful, and nourishing. Incorporating even one meat-free day per week can support heart health, digestion, energy levels, and overall well-being, while also encouraging variety in the diet. The recipes shared here are designed to be practical and approachable, using familiar ingredients and straightforward preparation methods. They work well for home cooking, packed lunches, and busy schedules, making them easy to incorporate into everyday life. Whether your goal is to improve your health, try something new, or simply add more plant-based meals to your routine, Meatless Mondays offer a flexible and sustainable starting point. Why Try Meatless Mondays?Choosing one meat-free day per week can have meaningful benefits over time, without requiring a complete dietary change. Some of the benefits include:
See the recipes below:
A Simple Way to Get Started
You don’t need to overhaul your entire diet to benefit from plant-based meals. Start with one recipe, one day a week, and build from there. Choose meals that feel satisfying and realistic for your lifestyle, and don’t worry about perfection. If you enjoy these recipes, feel free to revisit this page for inspiration, experiment with your own variations, or share your favourites with others. Small, consistent choices can support long-term health and balance. Author: Cherine Usherwood Cherine is a Registered Dietitian & an ISSA Elite Trainer About - NutriExert Simple blends to support energy, heart health, immunity, and weight managementWelcome to the Smoothie Station Recipe Guide Smoothies are one of the easiest and most enjoyable ways to support your health — and when done right, they can be powerful tools for energy, digestion, heart health, immunity, and weight management. This Smoothie Station guide was created to help you build simple, balanced smoothies using everyday ingredients, while also introducing optional “power ingredients” that can take your blend to the next level. Each recipe is designed to be quick, flexible, and easy to customize based on your taste and health goals. You’ll find smoothie ideas that support:
Author: Cherine Usherwood
Cherine is a Registered Dietitian & an ISSA Elite Trainer Disclaimer: This information is for educational purposes only and is not intended as medical advice. Individuals with medical conditions or dietary concerns should consult their doctor before making changes to their diet. TAKE YOUR SMOOTHIE TO THE NEXT LEVEL
Smoothies are a great way to support energy, hydration, and overall nutrition. By adding small amounts of nutrient-dense “power ingredients,” you can make your smoothie more filling and nutritionally balanced—without changing the taste much. These small additions can enhance nutrition, support energy, and help keep you feeling fuller for longer. Many of these items can be found at bulk food stores, allowing you to purchase small amounts and experiment to see what works best for you. Below are some easy add-ins you can find at most bulk food stores, Chia Seeds These tiny but powerful seeds are rich in omega-3 fatty acids, fibre, and are gluten-free. When mixed with liquid, they form a gel-like texture that helps make smoothies more filling. Tip: Chia seeds are also known as Salba. Buying them in bulk rather than packaged brand-name versions can save money. Hemp Seeds (Hemp Hearts) Hemp seeds are an excellent source of plant-based protein, amino acids, and healthy fats, and they are naturally gluten-free. How to use: Add 1 tablespoon to your smoothie for a nutrition boost. Flax Seeds Flax seeds are high in fibre and omega-3 fatty acids, which supports cardiovascular health. Be sure to use ground flax, as whole flax seeds are difficult for the body to digest. Bonus: Flax helps make smoothies more satisfying and filling. Maca Root Powder Maca is known as a natural energy and hormone-balancing root. It is often associated with supporting hormonal balance in women and is traditionally considered an aphrodisiac. Maca contains B vitamins, iodine, iron, protein, and starch. Cinnamon This familiar spice does more than add flavour. Cinnamon has been shown to support brain function, has antibacterial and antifungal properties, and may help with blood sugar control and metabolism. Tip: A small pinch goes a long way. Raw Cacao Raw cacao is delicious in banana-based smoothies. While it does contain a small amount of caffeine, it has been associated with appetite control and cardiovascular health. Best paired with: Banana, oats, almond milk. Spirulina Spirulina is a nutrient-dense water-based algae that is extremely high in protein—containing more than twice the protein of beef by weight. It is available in powder or capsule form. Note: Spirulina is highly nutritious but can be expensive, so a little goes a long way. Helpful Tips
Whether you’re new to smoothies or looking to upgrade what you already make, this guide is here to support you every step of the way. Important Notice This document is for informational purposes only. Individuals who are aware of, suspect, or have any medical conditions, physical limitations, or illnesses should consult a physician before beginning any new eating or exercise program. Author: Cherine Usherwood Cherine is a Registered Dietitian & an ISSA Elite Trainer About - NutriExert Many countries around the world are able to offer a variety of food to its populace, however, there are many people who remain in the dark about the role of a diet that is suitable in the management and treatment of depression. The brain and the gut work synergistically with each other and with other organs, therefore nutrition influences the genetic onset and consequences of many chronic diseases. The biological link between psychiatric and metabolic disorders is now recognized. Review of the news release by the World Health Organization (WHO) on March 30, 2017, defines depression as a common mental illness characterized by persistent sadness and a loss of interest in activities that people normally enjoy, accompanied by an inability to carry out daily activities, for 14 days or longer. In addition, people with depression normally have several of the following: a loss of energy; a change in appetite; sleeping more or less; anxiety; reduced concentration; indecisiveness; restlessness; feelings of worthlessness, guilt, or hopelessness; and thoughts of self-harm or suicide. (1) WHO also identified that depression increases the risk of substance use disorders and diseases such as diabetes and heart disease, reversely people with these other conditions also have a higher risk of depression. (1) The intake of seafood has shown to be inversely related to the incidence of depression in populations around the world. When EPA (eicosapentaenoic acid) DHA (docosahexaenoic acid), and multivitamins were given to prison inmates, antisocial behavior including violence, fell significantly compared with those on placebo. In another study, teens who had previously attempted suicide made less suicide attempts when given EPA and DHA (Hallahan et al 2007). Omega-3 Fatty Acids
Omega-3 polyunsaturated fatty acids are the preferred fatty acids in the brain and nervous system. From conception through maturity, the essential omega-3 Fatty acids EPA and DHA make unique and irreplaceable contributions to overall brain and nervous system functioning. The brain is composed of much of the fatty acids found in fish oil (DHA) and as such fish oil has been found to be helpful in many conditions. For those who do not get enough omega-3 fats from their diet, supplements can be useful and effective. Therapeutic amounts of EPA and DHA start with approximately 400mg of each. Companies selling these supplements sell concentrates of varying dosages, so make sure you read the label. It is important to ensure the label indicates that the fat is free of heavy metal such as mercury and contaminants such as organophosphates (a group of human-made chemicals – insecticides – that poison insects and mammals). Clinical research has shown effective and promising roles of EPA and DHA in various psychiatric conditions. 62 Tips on Caring for a Loved One with Dementia Vitamins How many of us ensure that we are getting the recommended amounts of vitamins each day? Vitamin deficiency can cause serious cognitive and mood problems. Vitamin deficiency means development of observable relevant, measurable disorders or typical deficiency symptoms due to insufficient intake, while insufficient intake means taking in an amount below the recommended daily requirements. Mild nutritional deficiencies from poor diet can cause behavioural and cognitive dysfunction, but diet alone may not be able to obtain the levels of micronutrients shown in studies to change brain functions. This often requires a pharmacological rather than a dietary recommended intake (DRI) level of supplementation. Thiamin (Vitamin B1) Thiamin deficiency may be associated with mental health problems such as memory loss, anxiety, depression, irritability, and insomnia. The brain uses thiamin to help convert glucose or blood sugar into energy, so without it, the brain may not have enough energy to function normally. Good sources of thiamin include meats, fish and whole grains. It is also added to breads, cereals and baby formulas. Riboflavin (vitamin B2) Deficiency signs of riboflavin can appear within a few days. It interferes with how the body uses iron and contributes to the development of anemia when iron intakes are low. A deficiency in riboflavin may exert some of its effects by reducing the metabolism of vitamin B6 and folate, of particular interest in psychiatric disorders. It is also involved in determining circulating concentrations of homocysteine (high levels in the blood is regarded as a marker of cardiovascular disease). Milk and dairy products are the best sources for riboflavin, but it can also be supplied from meat, fish and green leafy vegetables. Niacin (Vitamin B3) Niacin is a key component of the molecule NADH (Nicotinamide adenine dinucleotide) which is important for the production of the neurotransmitter dopamine (dopamine is made in your brain and acts as a chemical messenger). Niacin is required for the proper functioning of your entire body. If taken as a supplement it can help to ease symptoms of illnesses such as arthritis, lower cholesterol and boost brain function. Deficiency can result in Pellagra, mental confusion, fatigue, diarrhea and depression. Good sources of niacin include liver, chicken, turkey, salmon, and tuna. Folic Acid (Folate) Folic acid is a B vitamin that helps the body make new cells. It is especially important for women before and during pregnancy as it can prevent major birth defects of the baby’s brain and spine. Folate deficiency is associated with depression, cognitive decline and dementia. It has been identified as a risk factor for schizophrenia through epidemiological, biochemical and gene association studies. Sources of the vitamin include green leafy vegetables, fruits, dried beans peas and nuts, enriched bread cereals and other grain products. Iron Iron is a mineral and is an important component in the production of hemoglobin which allows red blood cells to transport oxygen to tissues and muscles. As such low levels of iron means lesser oxygen reaching your cells, which in turn keeps them from functioning properly. Iron deficiency is associated with apathy, depression and fatigue. Iron deficiency anemia in children is associated with a significantly increased risk of psychiatric disorders such as mood disorders, autism spectrum disorder, attention-deficit hyperactivity disorder, and developmental disorders (Chen et al 2013). Food sources of iron include liver (avoid during pregnancy), red meat, beans, nuts, fortified breakfast cereals and soy bean flour. By Cherine Usherwood References Krause’s Food & The Nutrition Care Process By L. Kathleen Mahan, Janice L Raymond https://mangoclinic.com/fascinating-facts-about-niacin/ http://www.who.int/mediacentre/news/releases/2017/world-health-day/en/ A major function of the kidneys is to remove waste products and excess fluid from the body. These waste products and excess fluid are removed through the urine. By this means the kidneys help to maintain the balance of fluids, electrolytes (salts and minerals found in the blood) and organic solutes. The kidneys accomplish this task by continuous filtration of the blood, making alterations in secretion and reabsorption of the filtered fluid. Each human kidney contains about 1 million functioning units called nephrons which are primarily involved in urine formation. Urine formation ensures that the body gets rid of the final products of metabolism and excess water in an attempt to maintain homeostasis (a constant internal environment). The majority of the substances dissolved in the urine (solute load) consists of nitrogenous wastes, mostly the end product of protein metabolism. The amount of urine depends in part on how much protein is in the diet. If normal waste products (uric acid, creatinine, and ammonia) are not removed appropriately, they collect in abnormal quantities in the blood – known as azotemia (an elevation of blood urea nitrogen and serum creatinine levels. The ability of the kidneys to adequately eliminate nitrogenous waste products is defined as renal function, and its inability to excrete the daily load of waste is known as renal failure.
Weight Management
Body weight includes the sum of bone, muscle, organs, body fluids and adipose tissue (tissue made up of mostly fat cells). Due to growth, reproductive status, different levels of physical activity, and the effects of aging, body weight over time is subject to normal changes. Body weight is often described in terms of its composition, of which a two-compartment model is used. This model divides the body into fat mass, which is the fat from all body sources and fat free mass (FFM), this includes water, protein, and mineral components. Please note that FFM is not exactly the same as lean body mass (LBM). LBM is muscle and is usually higher in men than women, increases with exercise, and is lower in older adults. Body fat Your total body fat is the combination of essential and storage fats and is expressed as a percentage of your total body weight. Essential fat is necessary for normal body functioning and is stored in small amounts in the bone marrow, heart, lung, liver, spleen, kidneys, muscles, and nervous system. Essential fat is higher in women (12% of body fat) because it includes fat in the breasts, pelvic regions (hips) and thighs that supports the reproductive process. In men essential fat is approximately 3% of body fat. Storage fat on the other hand is the energy reserve and is mostly triglycerides in adipose tissue. This fat collects under the skin and around internal organs to protect them from trauma. In an average person, total body fat (essential and storage fat) as a percentage of body weight is between 18% to 24% for men and 25% to 31% for women. Extreme, elite fit men are as low as 2% to 5% body fat whilst women are between 10% to 13% (Digate Muth, 2014). |
