Ultimate Foods for Ultimate Health

Here’s what people are saying about Liz’s current book…

National Bestseller and Cuisine Canada Gold Award Winner

“Tired of nutrition and eating plan misinformation? Looking for trusty worthy information based on research and recipes that not only work but are super fast, taste delicious and really satisfy? Ultimate Foods for Ultimate Health is the book for you.”

Elizabeth Baird, Food Editor, Canadian Living

“I love Ultimate Foods for Ultimate Health for its impeccably researched, balanced take on healthy eating. But I would buy it just for the recipes, which are packed with nutrients and flavour.”

Marion Kane, Food Columnist, The Toronto Star

“More than a terrific cookbook, more than an excellent source of reference, more than a thoughtful if not thought-provoking read, Ultimate Foods For Ultimate Health — and don’t forget the chocolate is like having your best friends over for a slumber party — laughs, good food and all. The book is packed with research, fast facts, tidbits, even a specially designed plan one can photocopy and clip onto the fridge for easy reference. More than that, it’s a fun read that delivers a sombre message. Buy one for yourself and one for those you love. It’ll be one of the best investments you make towards good health.”

Rita DeMontis, Lifestyle and Food Editor, Toronto Sun


“We learned a lot from reading this book. Liz Pearson and Mairlyn Smith produced a trusted source of information that is practically a reference book for healthy eating. We strongly recommended this book as a resource for both nutrition professionals and the health-conscious public who are interested in the latest information on functional foods. In addition to the wealth of nutrition information food lovers will want to try some of the great new recipes.”

What’s Hot, What’s Not Book Club (all members are dietitians and nutritionists)


“Finally, a cookbook that addresses current nutritional bafflegab. Well, for my money, this book covers not only the basics, but also the latest reports on research, dietary villains you need to avoid, fats for health and fats that harm, top nutritional tips for the rushed and optimal foods for health protection. Taking a look at the recipes the pair has included in this book, they are like a magnet. You just want to get into the kitchen and make any one of the super nutritious and delicious dishes.”

Judy Creighton, Canadian Press

“Liz and Mairlyn’s new book offers one of the most comprehensive reviews of nutritional information that I have seen. While offering a wealth of information, it is presented in a wonderfully humorous style that evokes your interest in actually following a healthy eating style. Ultimate Foods for Ultimate Health is a readable and valuable resource for healthy eating.”

Ellie Topp, Home Economist & Certified Culinary Professional


“This is the second delightful collaboration of these infectiously fun and smart food and nutrition experts. This comprehensive book is informative and full of delicious, family friendly recipes.”

Dana McCauley & Associates

“This book is packed with helpful and practical nutrition information and innovative recipes.”

Anne Lindsay, Cookbook Author, Order of Canada Recipient


“Their excellent recommendations can be easily followed and I feel empowered to make changes for a healthier lifestyle. Delicious ingredients that are organized in well written recipes. Realistic, kid-friendly and easy-to-follow. A good investment for your health and pocket book.”

Nettie Cronish, Chair of the Women’s Culinary Network


“Whoever thought a book about nutrition, fitness, and recipes could be a fun read? Leave it to Liz Pearson and Mairlyn Smith who are passionate to share their knowledge and personal conviction about healthy living in an entertaining and conversational style. This comprehensive volume of scientific information and practical tips is presented in an easy to understand format that is simple to navigate from one topic to another with charts, lists, factoids, and boxes. It is an indispensable owner’s manual for anyone who agrees with their philosophy that enjoying life is part of a healthy lifestyle.”

Mary Creel, RD, Projects Editor, Cooking Light Magazine


“It’s all in the delivery” they say, and Pearson and Smith make even familiar recommendations much more realistic to incorporate into real life. Both authors have a lively sense of humour that shines through in their writing, making the good, solid information enjoyable to read. Pearson is not one of those don’t-eat-this dietitians. Rather, she offers information to back up the suggestions she makes in a personable tone. Smith’s recipes are not only nutritious but full of good flavours, and are totally doable. Probably the best thing about his book is that is doesn’t offer guarantees that if you follow the rules, you’ll look like a svelte movie star within a week or will be able to leap tall buildings in a single bound. Instead, it is a comprehensive explanation of common sense habits that if incorporated into your life will lead to a healthier body. And you’ll likely lose a few unwanted pounds along the way.”

Jennifer MacKenzie, The Examiner

Reader Comments:

“This book is AWESOME! Eating healthfully has never been easier or tastier! I have this book as well as the first one they wrote and the recipes are so easy and best of all so tasty. It’s the best nutrition/cookbook I have ever had.”

Elise, Toronto, Ontario


This quote is from a teacher who bought 10 books…
“Our family joke is that since we are going to live forever by following your guide, we need to give the book to people we like, so we have people to hang out with!”

Jacqueline Shaver, Head of Science, St. Clement’s School, Toronto, Ontario


“Your book is a treasure. It is well-researched, clever, simple and funny. The recipes are amazing. I feel like a cook! My friends are now asking me for recipes and my mom wants your book for her birthday as a gift. Thank you for the wonderful tool you’ve given me!”

Elaine Danilchenko


“I am writing to tell you that my husband and I love your Ultimate Food for Ultimate Health book. We actually need to take shares out in pure pumpkin & buttermilk because I kid you not, we make the chocolate muffins at least once a week. Some of our favourite recipes are super snackers, whole wheat blueberry buttermilk pancakes, Chicken with lime, garlic & cashews & Really Great Salmon to name a few. We love how the book is written and all the helpful tips throughout.”

Shannon Price


“Full of excellent information on healthy foods. Very well written, it held my attention. The recipes are easy, taste great, and are good for you!”

Terri Winter


“I have been cooking from this book for several months now and have yet to find a bad recipe. The background information about the healthiest foods was extremely well researched and the advice on how to integrate good foods into your diet was excellent and practical for today’s Canadian lifestyle. Bravo!”

Diane Finkle


“I saw Liz Pearson speak at a seminar and found her talk interesting and informative without being pushy or advertising. I bought the book after the talk for my spouse who found the book to be excellent. The recipes are easy to follow, the information is relevant and informative and we have recommended it to many friends. The recipes that we have tried were easy, healthy and really good tasting. It is the one book and cookbook that we are both using the most of and would have paid the full cover price if had to and found it worth it.”

Z. Nurse


“Basically if my house was burning down, this would be the one thing I would save! This book has become my bible! The recipes are so easy to read, make, and eat! One of my personal favs is the 190 calorie double chocolate chip muffins. Both Pearson and Smith make this an easy and enjoyable read. I would highly recommend this book to anyone looking to lead a healthy lifestyle, especially those that are new to the health craze and looking for some direction.”

Jade Laura Jenkins


“I just wanted to tell you how much I love your book, Ultimate Foods for Ultimate Health. I bought it last summer and can’t believe I ever lived without it! I consider it one of my prized possessions and keep my freezer stocked with your muffins. Everything that I have made has turned out so well and is shockingly delicious!! Thanks so much and keep up the excellent work.”

Dr. Katy Spiewak


“When my doctor recently told me I had high blood pressure and had to lose weight, I freaked out and then decided I had to do something about my eating habits. This book was the one that made the most sense and is helping me to live a healthy life. It has made cooking fun and easy, and is giving me the impetus to eat healthy and nutritiously. I love it.”

Gerry Lomberg


“Mairlyn and Liz have put together a virtual bible of nutritional information that should be like dry wafers to digest. Luckily that’s just not the case. The warmth, humour and sharing of life stories makes it logical easy-reading. Speaking as a previously cooking-challenged Boomer, I can attest to the following: the recipes are easy and accessible, the ingredients are readily available in any grocery store, the timely nutritional information packed into every page has started radical changes in our daily eating habits and in those of our extended family as well. All that and some good laughs too – thank goodness these women can deliver the ‘medicine’ but “don’t forget the chocolate”!”

J.E. Stevenson


“I have this book as well as the first one they wrote and the recipes are so easy and best of all so tasty. The recipes are so easy to make and require very few ingredients and preparation. The information in the start of the book is easy to follow and very thorough. Mairlyn’s great recipes and sense of humor throughout the recipe section will keep you laughing as you cook. The recipes make just enough for a family or a household of one or two, so no throwing out food gone bad from huge volumes. It’s the best cookbook I have ever had. If you want to eat healthfully, with ease and fantastic food, you have to get this book.”

Elise Y.


Liz Pearson is a Registered Dietitian with a passion for peanut butter sandwiches and an undying love for chocolate. Mairlyn Smith is a multi-talented home economist who creates recipes that are super nutritious and incredibly delicious. Together these two wrote The Ultimate Healthy Eating Plan… that still leaves room for chocolate, an award winning national bestseller. Ultimate Foods for Ultimate Health… and don’t forget the chocolate! is the next level – the next generation. It answers more questions, gives more great advice, and highlights more disease-fighting, powerhouse foods. And that’s not all! In addition to containing 50 “best of the best” recipes from the original book, it contains 90 brand new, tasty, nutrition-packed recipes. Here are 10 ways that Ultimate Foods for Ultimate Health is certain to boost your health and well-being:

1. How to Eat Healthy In an Unhealthy World

We live in an unhealthy world. We’re bombarded with high calorie, fat-laden, sugar-loaded, nutritionally-barren foods at every turn. Obesity is considered one of today’s most blatantly visible – yet most neglected – public health problems. The prevalence of type 2 diabetes is predicted to get worse before it gets better. Our children may be the first generation ever to have a lower life expectancy than that of their parents. If ever there was a time to take action, the time is now. Ultimate Foods for Ultimate Health is designed to help you make healthy choices in an unhealthy world. Whether dining out, grabbing food on the run or making meals at home, you get specific, realistic and achievable advice on the best food choices for you.

Quote of the Day

“When you enter a grocery store today, you see more high-calorie, high-fat choices in three minutes than our ancestors saw in a lifetime.”

David Sobel, MD, Director of Patient Education & Health Promotion, Kaiser Permanente

2. Dispels Myths & Clarifies Misconceptions

If you’re confused, discouraged, or disheartened about what you should or shouldn’t eat, join the crowd. Nutrition headlines seem to change with the weather. One day a particular food is good for you, the next day it’s harmful to your health. One person says eat it, the next person says don’t. Ultimate Foods for Ultimate Health does its best to make sense of the complex and ever-changing world of nutrition. The recommendations are built on extensive research reviews and interviews with leading scientists in the field. It’s based on the best evidence we have today. These questions and more are answered:

    • Can you get all you need from food or must you pop a pill?
    • Is soy a miracle food or have we been mislead?
    • Do canned fruits and vegetables really deliver?
    • Fish is supposed to be good for you, but is it safe to eat?
    • Should we build our bones with milk or is there a better way?
    • Are organic foods worth the money?


Ultimate Foods for Ultimate Health simplifies complex issues, tackles controversial subjects, and provides specific advice.

Research Highlight

Researchers from the Harvard School of Public Health estimate that healthy food choices, together with regular physical activity and not smoking, can prevent over 70% of strokes, 80% of coronary heart disease, and 90% of type 2 diabetes.

3. Packed with Super Nutritious, Disease Fighting Foods

Twenty-five hundred years ago Hippocrates said, “Let food be thy medicine and medicine be thy food.” Today, research confirms that certain foods and food combinations have the ability to slash your risk of heart disease and cancer, protect against diabetes and osteoporosis, shield against aging and Alzheimer’s disease, cut your risk of eye diseases such as macular degeneration and cataracts, and alleviate inflammatory disorders like arthritis. Ultimate Foods for Ultimate Health highlights foods that are the most potent fighters of disease – like pomegranate juice, cinnamon, green tea, broccoli, berries, extra virgin olive oil, and almonds. Foods are ranked based on their overall nutrient contribution as well as their health-protecting ability. How much of these foods do you need to eat to significantly reduce your risk of disease? Does it matter whether you eat them raw, cooked, peeled or chopped? Are some foods more beneficial when eaten alongside other foods? Ultimate Foods for Ultimate Health gives you the goods on the nutritional world superstars.

Research Highlight

Researchers from Michigan State University list the following four health habits as providing the most benefit: don’t smoke, maintain a healthy body weight, eat at least five servings of fruits and vegetables daily, and get at least 30 minutes of physical activity five days a week.

Research Highlight

Researchers estimate that life expectancy would rise by seven years if all forms of major cardiovascular disease were eliminated.

4. Highlights Dietary Villains You Need to Avoid

Sugar consumption is skyrocketing around the world. Artery-clogging trans fats and saturated fats lurk in unlikely places. Refined grains, like white bread, can be harmful to your health. Too much red meat can significantly boost your risk of colon cancer. Soft drinks or “liquid candy” are tied to ballooning waistlines and a higher rate of type 2 diabetes. Some specialty coffees made with whole milk, syrups, and whipped cream have enough calories and fat to sink a small ship. Portion sizes are out of control. Most fast foods are a landmine of sodium. Ultimate Foods for Ultimate Health helps you avoid the worst of the worst – the foods most harmful to your health. It also provides healthy alternatives that satisfy. Does it get any better?

Quote of the Day

“Obesity is now so common within the world’s population that it is beginning to replace undernutrition and infectious diseases as the most significant contributor to ill health. It is an epidemic that threatens global well-being for adults and children alike.”

Peter Kopelman, Professor, Royal London School of Medicine

5. Helps You Lose Pounds & Maintain A Healthy Body Weight

Maintaining a healthy body weight is one of the most important things you can do for your health. You lower your risk of heart attack, stroke, high blood pressure, diabetes, cancer, and osteoarthritis. Yet, in the 21st century, managing a healthy weight is more challenging than ever before. Ultimate Foods for Ultimate Health is designed for reducing waistlines and satisfying hunger. It’s loaded with great tasting ideas that are low in fat, low in calories, and high in fibre. It will please your taste buds, help keep you on track, and motivate you. Great taste, wholesome eating, and healthy weight loss – all in one.

Research Highlight

Based on a study from the Karolinska Institute in Stockholm involving over 44,000 pairs of twins, genetic makeup and family history were found to make only a minor contribution to the risk of developing most types of cancer. Researchers concluded that the environment, which includes diet, is the principal cause of most cancers.

6. Super Nutritious, Incredibly Delicious Recipes!

Fact: People don’t want to compromise taste when it comes to eating healthy. Fact: you don’t have to. Mairlyn makes it possible to enjoy every single bite of a very healthy day. The Rotini with Feta and Tomatoes tastes like summer. The Grilled Salmon with Raspberries is divine. The Orange Avocado Black Bean Salsa Salad overflows with flavour. The Awesome Lentil and Rice Salad should win a prize. The Jamaican Spiced Marinade with Pork Tenderloin simply couldn’t be better. And the lemon-zest sugar topping on the Wild Blueberry Muffins is to die for. When it comes to recipe creation, Mairlyn is the master. There are kid-friendly recipes, impressive-enough-for-entertaining recipes, and most importantly, tons of super-fast and easy recipes. Ultimate Foods for Ultimate Health – super tasty, super nutritious, super wonderful!

Research Highlight

In an international study sponsored by the World Health Organization involving 34 countries around the world, the following countries were at the top of the list for the most overweight children: Malta, the United States, England and Canada.

7. Realistic & Achievable (includes Seven-Day Meal Plan)

You know you should eat more fruits and vegetables, but you don’t. The “Top Ten Tips for Meeting Your Fruit & Veggie Quota” (page 23) is guaranteed to help you get there. You’ve heard that beans are good for you, but how do eat more of them? The “Ten Great Ways to Say Hello to Beans” (pages 60-62) will guide you. The cereal aisle is overflowing with options, but what cereal should you choose? The “Ten Terrific Tips for Building a Beautiful Bowl of Cereal” (page 43) makes it easy to pick the best. Ultimate Foods for Ultimate Health is loaded with top 10 lists, best of the best lists, and how-to-get-more lists. The ideas are practical and doable. There’s even a Seven-Day Meal Plan that ties together all of the advice and recommendations. Ultimate Foods for Ultimate Health tells you why, but, most importantly, it shows you how.

Research Highlight

People often have type 2 diabetes for several years before they’re diagnosed. During this period, irreversible physical damage may occur. Diabetes is a particularly nasty disease that can cause serious complications such as blindness, kidney disease, greater risk for heart disease, strokes, amputations, and a host of other disorders. Children who develop type 2 diabetes face a much higher risk of kidney failure and death by middle age than people who develop type 2 diabetes as adults.

8. Provides Top Tips For Life in The Fast Lane

We live in a fast-paced, hectic world. Eating on the run, skipping meals, and frozen dinners are a way of life. No time to shop for food. No time to prepare it. We dine at our desks. We dine in our cars. The result is often a nutritional catastrophe – a diet of unhealthy fats, excess calories, and sodium, and not enough nutrition. A busy lifestyle is no excuse for a lousy diet, and neglecting our health, no matter how crazy life gets, is simply not an option. Ultimate Foods for Ultimate Health is geared for life in the fast lane. You get fast food survival tips, like the two slice pizza rule, and snacking on the run tips, such as the healthiest snacks to pack. There are also label reading tips, a frozen dinner checklist, and top tips for dining out. With Ultimate Foods for Ultimate Health life can be healthy and high-speed.

Quote of the Day

It is estimated that one in two women and one in four men over age 50 in North America is at risk for an osteoporosis-related fracture. “Despite these staggering numbers, most people do not realize their personal risks of developing osteoporosis or suffering a related fracture. Osteoporosis may be a silent disease, but we cannot afford to be silent about it.”

Judith Cranford, Executive Director, National Osteoporosis Foundation

9. Gets You Off the Couch

Our generation is the most sedentary in history. We’ve engineered activity out of our lives. We sit in our cars. We stare at computer screens. We’re glued to the tube. Ultimate Foods for Ultimate Health gives you 55 incredible reasons to move your body. Participation isn’t optional. You get 12 easy ways to build movement back into everyday life and 14 top tips for incorporating activity into your day. Recommended activities are provided, as well as tips for keeping your kids off the couch. Ultimate Foods for Ultimate Health is more than just an eating plan, it keeps you moving.

Research Highlight

A sedentary lifestyle is a major underlying cause of death, disease, and disability. Physical inactivity doubles the risk of cardiovascular disease, type 2 diabetes, and obesity. It also increases the risk of colon and breast cancer, high blood pressure, lipid disorders, osteoporosis, depression and anxiety.

10. Still Leaves Room for Chocolate!

They say there’s nothing better than a good friend… except a good friend with chocolate. It’s true. Chocolate is calming, delectable, heavenly, intoxicating, irresistible, sexy, and sinful. The best news is that this mouth-watering food can actually be good for you. Ultimate Foods for Ultimate Health helps you choose the types of cocoa and chocolate with the highest amounts of disease-fighting antioxidants. It also provides chocolate recipes that are better for you than most, including The Ultimate Healthy Chocolate Treat, the delicious Frozen Cocoa, and the truly divine Decadent Brownie. Let’s face it, how could an eating plan, be an Ultimate Eating Plan without chocolate?

The Bottom Line:

Ultimate Foods for Ultimate Health is a super nutritious and incredibly delicious eating plan. It fights disease, whittles your waistline, gives great advice and is designed for today’s world. It’s the best investment you can make in you. Here’s to happy reading and tasting – and to being the healthiest you can be!

Have fun on your journey,

Sincerely, Liz Pearson & Mairlyn Smith

P.S. Before starting any new eating plan or exercise program, be sure to check with your family doctor.

To buy Liz’s last book…