•Weight/Strength Training : training that uses weights for resistance. By creating a stress to the muscles with weights (e.g. barbells, dumbbells, machines), muscles become activated, develop and get stronger.

BENEFITS: helps control weight, stop bone loss, improve balance, build muscle, improve muscle tone & definition, improve body composition, boost metabolism (BMR), boost energy levels.

•Cardio: anything that raises your heart rate and makes you breathe heavy.

BENEFITS: weight loss, improves cardiovascular function & ↓ risk of heart attack, ↓ blood pressure, regulates blood sugar,  ↑ lung capacity, mood boost, improves sleep, reduces stress.

HIIT (high intensity interval training) – intervals of high intensity exercise followed by a short rest period.
i.e. 1 minute of sprints (85-90% max heart rate) followed by 30 seconds of rest repeated for 15 minutes

LISS (low intensity steady state) – gets your heart rate up to an aerobic level, or 50-60% of your max heart rate, and is maintained for 30 minutes or more
i.e. walk on the treadmill for 45 minutes

•Circuit Training : alternate between several exercises (usually 5-10) that target different muscle groups with minimal rest

What are the benefits of HIIT vs LISS vs Circuit Training?

•HIIT
BENEFITS: time efficient, effective at reducing body fat, has an after-burn effect (EPOC)
CONS: a lot of work/intensity, challenging for beginners, more recovery time needed, not ideal for those with heart conditions

•LISS
BENEFITS: provides fat loss results, safe for everyone, little recovery time, low injury risk
CONS: can plateau over time, less

CIRCUIT TRAINING
BENEFITS: full body workout that combines weight training and cardio (maximum results), powerful calorie burn and fat loss, improves metabolism, variety of movements/fun workout, can break through fitness plateau
CONS: can be challenging for beginners, causes fatigue quickly

Intermittent fasting has become a widely popular eating pattern due to research indicating that it is an effective weight loss strategy and may improve health.

What is fasting? Fasting is periods of abstaining from eating and sometimes drinking.
There are different variations to fasting including the

→ 5:2 diet (eat 5 days, fast 2 days)

→ 24 hour fasting (alternating days of fasting with normal eating days)

→ 16:8 Intermittent fasting (16 hours of fasting, 8 hour eating window)

Intermittent fasting 16:8 has become a health trend in recent years and is the go-to fasting method for people interested in trying fasting. 

Before trying intermittent fasting here are some things you should know!

PROS
•Promotes weight loss - significant DECREASE in weight, body fat, and waist circumference
•Positive effects of on cognitive performance (memory and learning)
•Fasting can lower blood pressure and LDL cholesterol
•Improves blood sugar levels
•Reduces inflammation
•Decreases hunger over time
•May improve immunity
•Protect against age related and chronic disease

CONS
• Protein intake
Sometimes it is difficult to meet daily protein requirements (recommendations are 1g / lb of body weight) in the small eating window. For instance if a 170 lb
individual  is fasting it may challenging to get in that amount of protein in 3 meals. To put that in perspective that is the equivalent of 27 oz of chicken breast.

• Make temporarily reduce energy levels
While your body adjusts to fasting and not receiving fuel at regular intervals you may feel bouts of fatigue and tiredness. This may affect productivity and reduce motivation for physical activity and exercise.

•Hormone production (especially in women)
When people intermittent fast they are likely putting themselves in a calorie deficit. Without adequate protein and fat intake, hormone production may be disrupted and create imbalances. In particular, estrogen is a common hormone impacted by fasting. This can have implications on digestion, metabolism, bone health, recovery, and mood.

•Not recommended for people taking medications that require food, individuals with thyroid dysfunction, pregnant women or women trying to conceive

•Indigestion and bloating. More susceptible to abdominal pain and bloating if eating large portions in a small-time frame.

This past weekend, I had the opportunity to speak again at the CanFit World Fitness Expo. In my third consecutive year presenting at one of my favorite fitness, health and nutrition oriented expo it was incredible to see familiar faces as well as new additions and innovations in the industry.

For my nutritional seminars, I discussed Superfoods for Athletic Performance as well as how to Fuel and Refuel your workouts to promote optimal performance and improve recovery from physical activity and exercise. Food and nutrition can be such powerful and influential tools in optimizing or hindering our the way we feel, the way we perform, and the way we cope with the stresses we place upon our bodies.

Research has proven that particular foods have powerful nutritional benefits that can help us to make the most of our workouts, improve our ability to progress and maximize our potential in competitive and non-competitive physical activity.

Here are some incredible superfoods to amp up your workout!

Check out my recipe page for some incredible ways to use these foods and incorporate them into your weekly meal prep!

When we talk about food cravings, it is first important to differentiate whether what you are experiencing is a craving or hunger as although they both elicit a desire or need for food, they are not the same.
Hunger is a biological function of the body’s need for food – essentially a survival mechanism
Cravings are eating triggers controlled by our brain and usually an attempt to satisfy a need – body communicating with you. 

Cravings:
- Are usually for specific foods
- May be stronger when you're dieting
- Can occur even after you've recently eaten
- Pass with time

Hunger:
- Isn't just for one specific food
- Usually occurs when you haven't eaten for a few hours & results in stomach pangs, headache, weakness
- Doesn't pass with time
- Can be satisfied by a healthy snack or meal

So why do we get food cravings?

 Leptin Resistance
Leptin is a hormone that controls our appetite and tells you when you’re full. Since it is produced in fat cells, high body fat as well as eating a high sugar/highly processed diet can cause surges of the hormone to be release and dull our ability to perceive real appetite.  That means it can trick your brain into feeling hungry even when you’re not.

Low levels of Serotonin
Serotonin is a “feel-good” neurotransmitter directly linked to mood, appetite and digestion. Eating carbs and sugar increases a quick release of serotonin making us “feel good” temporarily (which is why those cookies, or donuts make us feel so good before we feel so bad).

 Endorphins and Food Addiction
When we are nervous or anxious, endorphins make us feel calm and relaxed. Sugar & salt increases the production of endorphins in your body allowing us to get a sense of stress relief which is why we usually experience food cravings when stressed or use food to un-plug.

Poor Gut Health/Leaky Gut
Low serotonin levels are linked to cravings in efforts to improve our mood. Since our serotonin is primarily made in the gut, to maintain serotonin levels, your gut must be able to absorb nutrients from food and pump out serotonin. This process is greatly dependent on healthy levels and the proper balance of good bacteria.

 Emotional Triggers
STRESS. Sadness, boredom, stress, poor self-esteem, negative body image can prompt cravings. Food cravings arise to satisfy emotional needs, such as calming stress and reducing anxiety. Cravings kick into high gear when we're stressed or anxious.

 NUTRIENT DEFICIENCIES!
Cravings could mean that you're missing a very specific nutrient in your diet.
Certain nutrient deficiencies manifest as specific food cravings in an attempt to obtain that nutrient as quickly as possible.

Here are a list of common cravings and what they could indicate:

CURB YOUR CRAVINGS FOR GOOD

1.  Find other ways to unplug and de-stress.
Deep breathing, exercise, journaling, distraction, take a bubble bath, call a friend.

2. Fix your gut!
Take a cycle of probiotics (and increase fermented foods like miso, sauerkraut, yogurt/kefir), cut back sugar, consider a digestive enzyme with meals to enhance nutrient absorption.

3.  Address nutritional deficiencies
If there is something you continuously crave,  I.E. CHOCOLATE it may be your body’s way of trying to get that nutrient quickly and let you know you may be deficient in something (i.e. magnesium - raw cacao is one of the highest natural sources of magnesium).

 → Finding healthy food with high content of magnesium and adding them to your diet, can get rid of your chocolate & sweet food cravings.

4. Eat a small portion of your craving
It's better to eat a small portion then eating multiple things in efforts to curb your craving and ending up eating double the calories anyways!

5. Eat healthier alternatives
If you make lower-calorie healthier versions of your ‘treats’ that taste just as good, you can satisfy craving without sabotaging your diet.
i.e.
replace oil in brownies with apple sauce or mashed banana for a lower fat version
replace sugar with a natural zero calorie sugar alternative (i.e. stevia)
add protein powder to cookies for a lower carb muscle building nutrient boost
replace chips with roast chickpeas or sub 1/2 for chopped celery so you get double as full on the fiber for half the calories!

By: Stephanie Di Grazia, R.H.N, B.A

http://www.camskids.com/tipsandtools/the_gut-brain_connection_

Our gut health and digestion are an extremely important part of our overall health and sense of well-being. It is only through proper nutrition and digestion that we are able to properly fuel our bodies and minds. However, in addition to providing us with nutrients, our gut and brain share a very complex and strong relationship. For this reason, our gut is often referred to as our ‘second brain’.
Studies have shown that intestinal and bowel disorders are often correlated with poor mood, anxiety and depression. This is, in part, because our gut and digestive tract contain more than 70% of our immune cells, 400x more serotonin (our ‘feel-good’ chemical) than our brain, and 500x more melatonin than our brain (necessary for proper sleep patterns)1.

This correlation is mainly due to two factors. Firstly, when intestinal and bowel disorders are present, we are unable to absorb important nutrients for brain health. Without ‘brain nutrients’ like zinc, omega 3, and vitamin B, our brain does not have the tools needed for proper or optimal functioning. Of even greater interest, is the effect of a phenomenon called “Leaky Gut Syndrome”. 



First off – what is leaky gut?


Your gut lining works like a barrier to keep larger particles like toxins, microbes, and undigested food particles from ‘leaking’ out of your digestive tract. When some of these undigested proteins, irritants, or toxic waste leak from the inside of your intestinal wall into your bloodstream, it creates an inflammatory immune reaction. This leads to symptoms in many areas of the body - including the brain - where it can cause migraines, anxiety, or depression.

Our fast paced lifestyles and the increase in processed and packaged foods filled with gluten, dairy, soy, and corn are major contributors to leaky gut. These foods are highly inflammatory for the majority of people and often inflame our guts, which can then inflame our brains and lead to mood and mind disorders. High sugar consumption, pesticides, environmental chemicals, antibiotics, and stress also contribute to inflammation, disrupt our cells and trigger intestinal permeability. Moreover, not only do these factors affect our ability to properly digest and absorb nutrients, they can lead to vitamin deficiencies that decrease our ability to sustain optimal cognitive and mental function.

In the brain, this inflammation provokes anxiety promoting chemicals and hinders serotonin and melatonin production. This in turn produces symptoms that mimic “depressive” symptoms such as lethargy, insomnia, decreased desire for social activity, lowered libido, poor learning skills, and weight changes. Psychiatric research has also observed that patients with higher levels of inflammation are less likely to respond to antidepressants, but more likely to improve with the introduction of anti-inflammatories 2, 3, 4.

What are some signs of leaky gut?
1. Food Sensitivities – If we are unable to break down the proteins in foods we may be sensitive to proteins like gluten (in wheat), casein (milk), and whey (dairy), they will wreak havoc on our gut. Repeated exposure to these foods creates permeability of our intestines, and subsequently these proteins leak out into the bloodstream along with other toxins. As a defense response, our immune system starts to release antibodies and produce an inflammatory response, in turn, making our bodies more susceptible to antigens, diseases, and imbalances in our body systems.

2. Malabsorption – Nutrient deficiencies result from leaky gut due to our inability to absorb vitamins and minerals because of poor intestinal function and increased permeability. This includes critical vitamins and minerals like B12, magnesium, and zinc that are critical for mood and brain health.

3. Mood Issues – Studies have repeatedly shown a correlation between leaky gut and various neurocognitive disorders. For example, the inflammatory response characteristic of intestinal permeability triggers the release of cytokines and other chemicals that cross the blood-brain barrier and trigger depression, irritability and migraines5.
In taking a natural approach to combating leaky gut and improving your mental well-being there are several lifestyle and dietary measures that can make drastic improvements.

So what are some steps you can take towards healing your gut and brain?
1. Exercise: 
Exercise helps to control stress hormones, calms the nervous system, and builds muscle to support insulin sensitivity. It also releases endorphins and gets our bowels moving.


2. Diet: 
Seek food sensitivity testing or try an elimination diet to identify any possible intolerances that may be contributing to ‘Leaky Gut’. Avoiding dairy and gluten are a good place to begin, followed by other major allergens such as soy, peanuts, shellfish, eggs and citrus. Also focus on anti-inflammatory foods like wild fish, green vegetables, raw nuts and seeds, and ensure you’re getting plenty of fiber.

3. Supplements: 
Natural supplements can also be beneficial to help to lower inflammation and heal a leaky gut.

Fish oil: At least 1000-1500 mg EPA/DHA for anti-inflammatory and mood-boosting effects

Probiotics: Nourishing the gut with probiotics can help to heal the mucosal membrane, decrease feelings of anxiety and positively affect emotional processing. Studies have shown that individuals taking probiotics exhibited less anxiety, similar to what has been observed in some people taking antidepressant or anti-anxiety medication6.

Curcumin (turmeric): Powerful natural anti-inflammatory that helps decrease inflammation and oxidative stress in the gut.
L-Glutamine: Fuel to rebuild digestive tract cells and helps with intestinal repair.


4.Meditation / Relaxation: 
Help to increase parasympathetic response and support circulation to the GI tract and promote proper absorption of nutrients.
By considering the mind-gut connection and understanding the role of inflammation and immunity in our mental well-being we can consider an alternative model or solution to our battles with mental health. Through understanding the role of food and stressors on our gut health and how they can be at the core of our depression and anxiety and directly impact mood, energy, and wellness, we can take steps to heal our guts and heal our minds.



References


1 http://solvingleakygut.com/
2 Inflammation and its discontents: the role of cytokines in the pathophysiology of major depression. Miller et al Biol Psychiatry. 2009 May 1; 65(9): 732–741.
3 Cytokines and cognition – The case for a head to toe inflammatory paradigm. Wilson et al. JAGS 50:2041–2056, 2002.
4 A randomized controlled trial of the tumor necrosis factor antagonist infliximab for treatment-resistant depression: the role of baseline inflammatory biomarkers. JAMA Psychiatry 70:31–41.
5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4259177/
6 http://www.huffingtonpost.com/2015/01/04/gut-bacteria-mental-healt_n_6391014.html

In addition to diligent training and commitment, nutrition is a major contributor to athletic performance. Depending on the intensity and type of sport or athletic craft you engage in, there are certain foods that must be considered due to their ability to enhance or hinder your performance.
Similar to a car, we can only run on the fuel we put in our body. We depend on fundamental nutrients to create the building blocks of our muscles and to allow various physiological processes to occur.

If you missed my lecture at the Whole Life Expo last weekend, or just wanted a recap,  I outlined some of the key macro nutrients and foods along with their targets (after all in addition to eating the right foods, you have to make sure you're eating the right AMOUNTS of foods) to promote optimal performance and recovery as well as some critical nutrients to be aware of that are at risk of becoming depleted with increased physical activity.

When making any drastic changes to your diet it is crucial that you consider how embracing a new dietary regimen may affect your health. Adopting a vegan diet has the potential of allowing us to enjoy several health benefits when done correctly. In transitioning to a new diet we must ensure we are obtaining all the critical nutrients necessary to maintain strength and good health. 

Research has indicated there are several benefits of introducing a vegan diet. Some of these benefits may include:

• An influx of micro-nutrients, antioxidants and enzymes through increasing our consumption of nourishing plant foods such as vegetables and fruits
•  Weight loss as plant based foods tend to be lower in calories, saturated fats, and cholesterol (which are found in animal products and by-products)
• Increased energy and healthy skin due to the increase of nutrient dense foods that contain antioxidants, vitamins, minerals, phytogreens
• Faster exercise recovery as plant based foods are less inflammatory which creates less oxidative stress and allows quicker muscle recovery and repair
  
• Lower risk of chronic diseases and illnesses such as cardiovascular disease, obesity, type 2 diabetes and some cancers

.However, although there is the potential for several health benefits, if done incorrectly, a vegan diet may negatively impact your health due to a few key reasons. Here is why some vegans do not “thrive”:

 1. Not Enough Calories – since plant based foods tend to be lower in calories you must ensure you are consuming enough calories to maintain your body weight and include nutrient and calorie dense foods such as nuts, seeds, and cold pressed oils in your diet.

2. Junk-Food Vegan – just because a food is vegan does not necessarily mean it is healthy! For example, refined sugar, fries, and chips are all technically considered vegan but have a very poor nutritional profile.

3. Social Isolation Syndrome – some vegans fear and avoid engaging in social events and functions due to their dietary restrictions. Fortunately many restaurants are very accommodating to vegetarian/vegan diets and there are many delicious vegan friendly restaurants to enjoy so you can still have the ability to partake in social events.

4. Under Supplemented – in eliminating animal products and by-products, it is critical that you find new plant based sources of these nutrients and/or ensure you are supplementing with certain key nutrients you may be consuming less of such as protein and iron.

5. Beat By Cravings – having a difficult time giving up animal derived foods we are accustomed to eating and enjoy and caving into our cravings due to not knowing vegan friendly versions such as decadent and delicious coconut milk ice cream or cashew cheese.

6. Not Knowing How to Substitute – not knowing how to substitute our sources of protein, favorite foods, dairy, etc. or how to utilize new ingredients that we can adopt into our diets.


In addition, there are some critical nutrients to consider and ensure you are getting through dietary sources or are supplementing your diet with.  The following are a few of these nutrients and some vegan sources through which you can obtain them:

Vitamin B12
Vegan Sources: Vitamin B-12–fortified foods i.e. fortified soy and rice beverages, certain breakfast cereals, meat substitutes, B-12–fortified nutritional yeast, protein bars and powders, vitamin B-12 supplements or injections

Calcium
Vegan Sources: Calcium-fortified plant foods and beverages, green leafy vegetables (i.e. collard and kale), turnips, tofu, tahini, beans, figs, broccoli, hummus, and molasses

Vitamin D
Vegan Sources: Vitamin D fortified beverages, Vitamin D fortified breakfast cereals, SUNLIGHT!
A daily supplement of vitamin D is advisable especially in winter months.

Iron
Vegan Sources: Blackstrap molasses, tomato paste, spirulina, spinach, quinoa, dark chocolate, cashews, peanuts, almonds, seeds, lentils, and soybeans

Omega Fatty Acids
Vegan sources: Flax seed oil & ground flax seeds, hemp seed oil & hemp hearts, chia seeds, avocado, walnut oil & walnuts, soybeans, tofu, tempeh, seaweed and algae

Protein
Vegan sources: Tempeh, Lentils, Edamame, Adzuki Beans, Navy Beans, Kidney Beans, Pinto Beans, Chickpeas, Lima Beans, Black Eyed Peas, Tofu, Veggie burgers, Protein Powder, Protein Bars, Peanuts, Almonds, Cashews, Brazil Nuts, Meat Subs, Seitan, Buckwheat, Amaranth, Quinoa, Bulgur, Oats, Millet, Barley, Brown Rice, Hemp seeds, Chia seeds, Flax seeds, Sunflower seeds, Pumpkin seeds, Spinach, Collard, Broccoli, Mushrooms, Brussel sprouts, Artichokes, Green Peas, Potatoes, Almond Butter, Tahini, Peanut butter, Cashew Butter, Hummus, Nutritional Yeast, Spirulina

It is also important to ensure you are eating a variety of plant based protein sources to ensure you are getting a full spectrum of amino acids since plant food like grains, beans and nuts are lower in at least 1 amino acid making them incomplete. You can also combine different protein sources in a meal since complementary proteins, when taken together, provide all essential amino acids, this may be accomplished through combining grains + beans, beans + nuts, and grains + nuts.

By taking these requirements into consideration it is possible to maintain strength and good health and thrive on a vegan diet. You can enjoy delicious food and maintain good health without meat and dairy.

Pomegranate
Pomegranates contain nitrates to boost blood flow and deliver more oxygen to muscle tissue. This allows for the body to use oxygen more efficiently and accomplish more work before reaching physical exhaustion (1,2). Pomegranates are also high in polyphenols and have been shown to reduce muscle soreness and inflammation (3).

Spirulina
Gram for gram spirulina is an incredibly abundant source of beta-carotene, calcium, and protein (4, 5). This makes it a nutrient dense powerhouse to promote energy, endurance, and vitality and allows for improved training and agility. It is also very rich in bio-available iron which becomes more difficult to maintain when you are physically active (4, 5). As a result, spirulina helps to prevent symptoms of iron deficiency and helps to replenish hemoglobin levels. Furthermore, spirulina is high in tyrosine which releases dopamine to improve mental focus.

Beets
Beetroot juice has been shown to trim minutes off run time and trigger the release of nitric oxide which helps to increase cardiovascular endurance and regulate blood flow (6, 7, 8). This is particularly useful for sports and exercise that require stamina such as marathon runners. Beets also improve tolerance against high-intensity training and improve blood flow to muscles (6, 7, 8).

Bananas
Bananas are loaded with easily digested carbohydrates, making them a great source of energy for athletes.  They not only provide you with a quick boost of fuel but help to maintain blood sugar levels and balance fluids. Bananas are also packed with potassium which helps to maintain nerve and muscle function.

Honey
Honey is loaded with vitamins and minerals and has been shown to boost athletic performance, increase speed and energy, and sustain blood sugar for over 2 hours (9). Honey is also extremely anti-inflammatory and can help to combat post work out inflammation and oxidative damage (9).

Cherries
Cherries are one of the most antioxidant rich fruits available and provide several health benefits ranging from reduction in belly fat to lowered risk of stroke. Cherries or pure tart cherry juice can significantly reduce inflammation and speed exercise recovery, as well as combat oxidative stress post work out. Studies have also shown that marathon runners who drank tart cherry juice in training pre-race experienced faster recovery of muscles and strength, and also reported significantly less muscle pain and symptoms of muscle damage (10, 11).

Coconut water
Sometimes referred to as nature’s ‘sports drink’, coconut water is a good source of electrolytes like sodium, magnesium, calcium and potassium. This makes it a perfect low calorie option and alternative to sports drinks to re-hydrate during long workouts and restore minerals lost through excessive sweating.

Dates and other dried fruits
Rich in carbohydrates, natural sugars, and potassium, dried fruits like dates and raisins can provide a natural burst of energy and help to control heart rate when taken right before training. Dried fruits have been shown to be as effective as and less costly than energy gels and drinks (12).

Coconut oil
Coconut oil is a medium chain triglyceride, which is easily digested by the body and used directly for energy. This helps to supercharge brain function, raises metabolic rates and helps to burn more fat while maintaining muscle mass (13,14). Furthermore, coconut oil is an excellent source of anti-inflammatory omega 3 (13, 14). Coconut oil can give a much needed boost of energy when taken before a work out and reduce stress in the nervous system and brain.

Always strive for progress, and discover the strengths you never knew you had.

As a very social person, I love to meet people, interact, and enjoy a night out at least once in a while.

Unfortunately a vegan lifestyle choice in combination with several food intolerances "let's go out to eat" illicits more stress and planning then excitement at times. The places generally chosen for a night out are not exactly 'vegan friendly' most of the time. Sometimes I accept it and go with the flow, just for the sake of enjoying good company as I bitterly look over the menu wondering how and why there is wheat, meat and dairy in EVERYTHING, and why no one has ever heard of a protein that's not chicken, salmon, or steak. I look at my $15 mixed green salad and think to myself "I could have made something so much better myself at home".

Luckily many restaurants now are attempting to provide more allergen-free and vegan/vegetarian menu items, and many new hot spots are popping up all over T.O that are vegan but can definitely appeal to the non-vegans in your life.

Let's take a look at some of the menu options and restaurants for every situation:

For the nights out with friends that don't want to even hear of a place that doesn't serve booze, burgers and/or steak:

Joey's (Multiple locations around the GTA)
The 500 salad without chicken. The 500 salad packs in organic quinoa, tons of raw veggies, watermelon radish, almonds, mint, parsley, avocado and wheat berries (I omitted these as I'm also gluten free). It is actually full of flavor and packed with nutrients. Would definitely order this again and not be disappointed.

BareBurger (Dundas St West)
Not only is their food absolutely delicious but it is also organic, antibiotic, hormone and preservative free, and they also have amazing vegan and vegetarian options. They cater to every kind of diet and allergy (hello delicious collard wrap or G/F bun for us with a gluten allergy). They also have delicious and unique side dishes like carrot wasabi coleslaw, gigantic onion rings with a variety of dips and spreads, and ice cream sammies made with organic ice cream. I've taken several friends & family members who all gave a major thumbs up.  

Other ideas: Thai restaurants (order the vegetarian or tofu dishes), Sushi (vegetable rolls, edamame, miso soup), Tabule Restaurant.

For hitting the food court at lunch time and looking around to see nothing but burgers, fried noodles and pizza OR needing a quick and easy lunch when out:

Chipotle Mexican Grill (Multiple locations around the GTA)
Order a salad or burrito bowl with black beans, pinto beans and/or sofritas (aka tofu). Load up with roasted veggies, fresh pico de gallo and you can smack a heaping spoonful of delicious guacamole if you so choose.

Freshii (Multiple locations around the GTA)
What I love about Freshii is that you can customize your meal to fit satisfy and craving or flavor profile you desire that day. Wholesome & nutritious options, wide variety, fresh juices, and both meat and non-meat options so if you're dining with a non-veg companion, they won't raise the eyebrow at you.

Other places to try: Urban Herbivore, Bolt Fresh Bar, Kupfert and Kim

For the friends that are willing to try a vegan restaurant with you (Warning: they may be converted to adopting a more plant based diet)

Fresh Restaurants (Multiple locations around the GTA)
Easily in my top 3 favorite restaurants in Toronto, even the most carnivorous of people can enjoy this. The food is satiating and delicious, the variety is quite extensive, and I have yet to find a person who was disappointed after dining there (unless it was a service issue, they do get quite busy especially at peak dining hours!) They have anything from onion rings, poutine, burgers, salads, tacos, bowls, cakes, cookies, shakes, and all things delicious. The best part is, it's highly nutritious so you can enjoy these items without the guilt.

Other restaurants to try : Hogtown Vegan, Tabule Restaurant

For the more intense, but delicious vegan experience. Highly nutrient dense, mostly raw fare.

Rawlicious (Multiple locations around the GTA)
One of my favorite raw vegan restaurants in Toronto, several locations have popped up around the GTA. Some of my favorite menu items include the Nori Rolls (starter) served with coconut aminos, Raw Pad Thai (main), and I'm not even embarrassed to admit I've tried a solid 80% of their dessert menu. Their walnut brownies, salted caramel squares, vegan cheesecake, cinnamon snowballs, and macaroons will not disappoint you.

Thrive Organic Kitchen (Etobicoke Lakeshore Area)
Another one of my favorite raw restaurants, Thrive offers delicious salads, bowls, raw pizzas, burgers and wraps. They also have all day breakfasts available and a selection of fresh juices, smoothies and superfood shots. The dishes are colorful and packed with plant based goodness.

Raw Aura (Port Credit/Mississauga Lakeshore)
I loved the vibe in here. Rustic wooden slabbed tables (although a bit narrow and small to eat with a big group) and a very relaxed ambiance. Organic, raw food that is easy to digest and packed with enzymes they often have daily specials that are not seen on the menu. They have beautifully presented dishes like the beet ravioli, their Miso Me Please was surprisingly filling and satisfying, and they have a variety of zoodle bowls available. Their desserts were creamy, dreamy, and delicious. Bonus that it is in a beautiful area where you can enjoy a walk along the lake before or after your meal.

Other restaurants to try: Live, Hibiscus, Cruda Cafe

Wherever you end up, bon appetit!