Harnessing the Power of Fibre: A Holistic Approach to Optimal Health

In the realm of nutrition, few elements hold as much importance as fibre. Often overlooked, fibre plays a crucial role in maintaining overall health and well-being. From supporting digestive function to promoting heart health, the benefits of fibre are abundant and diverse. In this blog post, we'll delve into the significance of fibre in our diets and explore practical ways to incorporate more fibre-rich foods into your daily routine.

Understanding Fibre:

Fibre is a type of carbohydrate found in plant-based foods that the body cannot digest. It comes in two main forms: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract, helping to regulate blood sugar levels and lower cholesterol. Insoluble fibre, on the other hand, adds bulk to stool and promotes regular bowel movements, thus preventing constipation and maintaining gut health.

the health benefits of fibre:

1. Promotes Digestive Health: Fibre adds bulk to stool, preventing constipation and promoting regular bowel movements. It also nourishes the beneficial bacteria in the gut, supporting a healthy microbiome.

2. Manages Blood Sugar Levels: Soluble fibre slows down the absorption of sugar, helping to stabilize blood glucose levels and reduce the risk of type 2 diabetes.

3. Supports Heart Health: High-fibre diets have been linked to a lower risk of heart disease by reducing cholesterol levels and improving heart health markers.

4. Aids Weight Management: Fibre-rich foods are typically low in calories but high in volume, helping you feel full and satisfied, which can aid in weight management and prevent overeating.

5. May Reduce the Risk of Certain Cancers: Some studies suggest that fibre-rich diets may lower the risk of colorectal cancer and other types of cancer, although more research is needed in this area.

How to Get More Fibre in Your Diet:

1. Load Up on Fruits and Vegetables: Aim to fill half your plate with vegetables at every meal and incorporate 2-3 servings of fruit each day. These nutrient-dense foods are rich in fibre, vitamins, and minerals essential for overall health.

2. Choose Whole Grains: Go for whole grains such as quinoa, brown rice, oats, and whole wheat bread and pasta over refined grains. These foods retain their natural fibre content and provide sustained energy.

3. Snack on Nuts and Seeds: Incorporate nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds into your snacks and meals for an extra boost of fibre and healthy fats.

4. Legumes and Beans: Beans, lentils, and chickpeas are excellent sources of fibre, protein, and complex carbohydrates. Add them to soups, salads, and stews for a hearty and nutritious meal.

5. Be Mindful of Portion Sizes: While fibre is essential for good health, it's essential to increase your intake gradually and drink plenty of water to prevent digestive discomfort.

Incorporating fibre-rich foods into your diet doesn't have to be complicated. By making simple swaps and focusing on whole, plant-based foods, you can harness the power of fibre to support your overall health and well-being. Remember, small changes can lead to significant results when it comes to nourishing your body from the inside out.

If you are looking for some guidance and support to make a healthy change to your diet and lifestyle, reach out to Steph, holistic nutritionist! Steph works with clients across Canada and the U.S.

Spring into Wellness: 10 Tips from a holistic nutritionist for Renewed Health

As the vibrant colours of spring bloom around us, it's the perfect time to rejuvenate our health and embrace a fresh start. As a holistic nutritionist, I believe in nourishing the body, mind, and soul for optimal well-being. Here are some tips to help you blossom into a healthier version of yourself this spring.

Tips for Healthy Living:

1. Enjoy Seasonal Produce: Spring brings an abundance of fresh fruits and vegetables. Incorporate seasonal produce like leafy greens, asparagus, strawberries, and artichokes into your meals. These foods are not only delicious but also packed with essential nutrients to support your health.

2. Cleanse with Whole Foods: Spring clean your diet by focusing on whole, unprocessed foods. Minimize consumption of refined sugars, processed foods, and unhealthy fats. Go for nutrient-dense foods like whole grains, lean proteins, nuts, seeds, fruits, vegetables, and legumes to nourish your body from the inside out.

3. Prioritize Mindful Eating: Slow down and savor your meals mindfully. Pay attention to your body's hunger and fullness cues and aim to eat in a relaxed environment. Mindful eating can help prevent overeating, improve digestion, and enhance your relationship with food.

4. Nourish Your Gut: Support your gut health by incorporating probiotic-rich foods like yogurt, kefir, sauerkraut, and kombucha into your diet. A healthy gut microbiome is essential for proper digestion, immune function, and overall health. A probiotic is always good to include as well.

5. Move Your Body Outdoors: Take advantage of the longer days and warmer weather by getting active outdoors. Whether it's going for a brisk walk, cycling through the park, or practicing yoga in nature, spending time outdoors can boost your mood, energy levels, and overall well-being.

6. Practice Stress Management: Spring is a time of renewal and growth, but it can also bring stress as we juggle various responsibilities. Prioritize stress-reducing activities like meditation, deep breathing exercises, journaling, or spending time in nature to promote relaxation and mental well-being.

7. Get Adequate Sleep: Don't underestimate the importance of quality sleep for your health. Aim for 7-9 hours of sleep per night to allow your body to rest, repair, and recharge. Establish a relaxing bedtime routine and create a conducive sleep environment to optimize your sleep quality.

8. Hydrate with Herbal Teas: Say goodbye to winter's heavy beverages and welcome lighter options like herbal teas. Hydration is key for overall health, and herbal teas not only keep you hydrated but also offer various health benefits. Try options like peppermint, chamomile, or dandelion root for a refreshing twist. In addition to this, be sure to drink lots of water each day!

9. Stay Connected with People: Surround yourself with supportive friends, family, and community members who uplift and inspire you on your health journey. Social connections are vital for mental and emotional well-being, so make time for meaningful interactions with your loved ones.

10. Listen to Your Body: Above all, listen to your body's needs and honor them with kindness and compassion. Tune in to how different foods, activities, and lifestyle choices make you feel, and make adjustments accordingly. Your body is your best guide on the path to optimal health.

This spring, let's embrace the season of renewal and commit to nurturing our health holistically. By nourishing our bodies, minds, and souls with wholesome foods, mindful practices, and self-care rituals, we can cultivate a vibrant and thriving life.

If you’re looking for the daily guidance, support, and accountability to help you reach your wellness goals this spring, reach out to Steph, holistic nutritionist, and start your journey to better health.

Here's to a season of wellness, growth, and abundant vitality!

Do You Suffer From Inflammation?

Did you know that you can reduce inflammation in your body by eating and avoiding certain foods in your diet?

The anti-inflammatory diet includes nutrient dense and antioxidant rich foods that decrease the inflammatory response in the body. By focusing on a healthy balanced diet that includes a wide range of fruits, vegetables, nuts, seeds, whole grains, fish, lean proteins and healthy oils and fats, you can help reduce the inflammation in your body and lower your risk of illness/disease.

FOODS that cause inflammation

• Limit Saturated Fats (butter, whole milk, cheese, high fat red meat, skin in poultry)

• Avoid Trans Fats (pre-packaged baked goods/snacks, flavoured coffee creams, etc.)

• Pro-inflammatory Omega 6 foods (sunflower, soybean, vegetable, corn and safflower oils, etc.)

• Hydrogenated oils/margarines

• Refined carbohydrates (white breads/white flour and sugar, white bread products, white pasta/crackers, pastries, etc.)

• Processed foods and meats (snack foods such as chips/crackers, some canned food, prepared frozen meals as well as deli meats, hot dogs, salami, bologna, etc.)

• Red meats/fatty meats (burgers, steak, ribs, bacon, pork, sausage, etc.)

• Sugars (added sugars, candy, etc.) and high fructose corn syrup

• Sugary drinks (pop, sugar added juices)

• Fast food, fried foods, etc.

• Desserts – cookies, baked goods, ice cream - Reduce sodium intake - Gluten (if you have a sensitivity)

• Dairy (enjoy in moderation and lower fat options) – greek yogurt is great

• Artificial sweeteners, additives, colourings, etc.

• Alcohol and caffeine

anti-inflammatory foods

• Foods rich in Omega 3 fatty acids such as fatty fish (salmon, sardines, herring, mackerel, anchovies, etc.), flax oil, flaxseeds, chia seeds, hemp seeds, walnuts, walnut oil, etc.

• An Omega 3 supplement would also be beneficial (something high in EPA/DHA)

• Foods rich in monounsaturated fats – extra virgin olive oil, sesame oil, avocado, nuts, natural nut butters and seeds.

• Lots of fruits and vegetables (a variety of colours), which are rich in antioxidants and other compounds that will help to fight inflammation.

  • Fruit – apples, berries (strawberries, blueberries, raspberries, blackberries), grapefruit, lemon/lime, oranges/tangerines/nectarines, apricots, cantaloupe, mango, papaya, peaches, watermelon, grapes, cherries, pineapple, red grapes, etc.

  • Veggies – dark leafy greens (kale, spinach, collard greens), broccoli, cabbage, cauliflower, Brussels sprouts, asparagus, celery, tomato, sweet potato, squash, carrots, peas, garlic, green red pepper, alliums (onion, garlic, leek, scallions), parsley, thyme, asparagus, mushrooms, etc.

• Legumes - black beans, chickpeas, kidney beans, navy beans, pinto beans, lentils, etc.

• Green Tea

• Dark Chocolate (high cocoa content – 75% or higher)

• Increase your fibre intake – found in a lot of the foods above.Whole grains, fruits, veggies, nuts/seeds, legumes. - Lean protein – fish, skinless poultry, eggs

• Some spices may also have anti-inflammatory properties – spice up your foods with things like basil, rosemary, cayenne pepper, thyme, ginger and turmeric.

LIFESTYLE CHANGES to help reduce inflammation

• Eat a healthy diet

• Exercise more

• Manage your stress levels

• Drink lots of water

• Get good quality sleep

• Have a positive attitude

• Stretching/yoga

• No smoking

• Moderate alcohol consumption

• Maintain a healthy body weight

• Read food labels

• Watch portion sizes/servings

• Cook more meals at home and reduce eating out

There are also natural supplements that can help to reduce inflammation and promote good health.

This is a start! If you're struggling with inflammation or any inflammatory diseases/health issues, contact Thrive for program details and learn how to reduce inflammation in your body and to improve your overall health.

Nourishing Your Way to Stable Blood Sugars: A Holistic Approach to Diabetes Management

Introduction:

Diabetes is a prevalent health concern affecting millions of people worldwide. Learning how to stabilize your blood sugar levels naturally through nutrition and lifestyle changes can help you manage your prediabetes or diabetes. As a holistic nutritionist, I'm here to guide you through a holistic approach to diabetes management that combines the power of nutrition, mindfulness, and self-care.

Understanding Blood Sugar:

To effectively manage blood sugars, it's crucial to understand the basics. When you eat, your body breaks down carbohydrates into glucose, which enters your bloodstream, causing a rise in blood sugar levels. Insulin, a hormone produced by your pancreas, helps regulate this by allowing cells to absorb glucose for energy. There are several things that can impair this balance and lead to high blood sugar (hyperglycemia), which is associated with prediabetes or diabetes. Making unhealthy food choices, leading a sedentary lifestyle, stress and some medications can impact this balance. Also, some internal factors can also be the culprit - the overproduction of glucose by the liver, underproduction of insulin, or your body’s inability to effectively utilize insulin (insulin resistance).

Holistic Approach to Diabetes Management:

1.    Balanced Nutrition:

• Consume a diet rich in whole foods and reduce your intake of processed foods, fast foods and refined (white) carbohydrates.

• Focus on fiber-rich foods: Fiber slows down glucose absorption and will help keep things balanced. Incorporate a variety of fruits and vegetables, whole grains (oats, quinoa, brown rice, etc.), potato/sweet potato, avocado, chia/flax seeds, nuts, and legumes. Natural dried fruits (figs, prunes, and dates) are also high in fiber!

• Protein and Healthy Fats- include lean proteins (fish, turkey, chicken, eggs, etc.) and healthy fats like avocados, nuts, nut butters, seeds, and olive oil in your meals and snacks. They help slow the release of glucose into the bloodstream.

• Monitor your carbohydrate intake each day: Focus on complex carbs like quinoa, whole grains, sweet potato, brown rice, oats, and legumes and be aware of your portion sizes to prevent large spikes in blood sugars after meals.

2.    Glycemic Index Awareness – The glycemic index ranks carbohydrates according to their impact on blood sugar levels (how quickly they are digested and absorbed into the bloodstream). Learn about the glycemic index (GI) of the foods that you eat and choose lower GI foods more often as they will have a gentler impact on blood sugar.

3.    Regular Meals and Snacks - Consistency is key. Eating at regular intervals can help stabilize blood sugar levels. Be sure to plan ahead and have snacks on hand if you’re out. Do not leave big gaps between your meals.

4.    Hydration - Stay well-hydrated. Dehydration can affect blood sugar control.

5.    Stress Management - Chronic stress can raise blood sugar levels. Practice relaxation techniques like deep breathing, meditation, or yoga.

6.    Physical Activity - Regular exercise helps improve insulin sensitivity. Aim for a combination of cardio and strength training.

7.    Sleep - Prioritize quality sleep. Lack of sleep can lead to insulin resistance and unstable blood sugars. 

8.    Holistic Therapies - Consider holistic approaches like acupuncture, herbal remedies, and mindful eating to complement your diabetes management plan.

9.    Monitor Blood Sugar Levels - Regularly check your blood sugar levels and work closely with your healthcare team to adjust your treatment plan as needed.

Conclusion:

Managing blood sugars and diabetes holistically is a multi-faceted journey that involves not only what you eat but also how you live. By embracing a balanced, whole-foods diet, staying active, managing stress, and adopting a holistic mindset, you can take control of your diabetes and live a healthier, more fulfilling life. If you’re looking for the daily guidance and support to help improve your nutrition and manage your blood sugars, consider working with a registered holistic nutritionist. Contact Steph to learn more about how Thrive’s nutrition programs can benefit your overall health. 

Get the Daily Support You Need to Reach Your Weight Loss and Overall Health Goals with a Registered Holistic Nutritionist!

As a Registered Holistic Nutritionist, I strive every day to help my clients lead a healthier, more active, and vibrant lifestyle. My goal is to provide my clients with the nutritional knowledge and tools necessary to create a healthy balanced diet and a state of overall wellbeing. I work every day to ensure that my clients are focused, happy and on track to reach their weight loss and overall health goals.

I recognize that each and every person that I work with is unique, and that they all have very different needs. Through an in depth initial assessment followed by daily contact and support, we work together to create a healthy balanced diet that my clients will enjoy and be able to maintain long term. It’s this daily communication that is the key to my client’s success, as they are held accountable each and every day for the choices that they make!

By providing my clients with the knowledge and tips necessary to improve their health and to reach their personal goals, my clients soon become their own expert and are capable of continuing independently with their journey to better health and happiness. 

Thrive’s programs are completely customized to you and your personal health and wellness goals. Your nutritional program is based on incorporating a variety of natural whole foods into your diet, reducing/eliminating processed and refined foods, and educating you on proper food combining and portion control to ensure that you are making a true lifestyle change that you will enjoy and be able to maintain long term. 

What Does Thrive’s Customized Online Nutrition Program Entail?

A NUTRITION PLAN CUSTOMIZED FOR YOUR GOALS

·       Initial Nutritional Assessment for You to Keep

·       Nutrition Plan/Guidance Customized for Your Goals

·       Grocery Lists & Shopping Tips

·       Pantry Points & Kitchen Clean Out

·       Customized Meal Plans (when requested) 

ACCOUNTABILITY TO KEEP YOU ON TRACK

·       Daily Online Support Through Email and Text to Answer Your Questions

·       Frequent Diet Review and Suggestions

·       Weekly or Bi-Weekly Phone Calls or Video Meetings to Touch Base (if needed)

·       Weekly Weight-In & Program Evaluation 

EDUCATION & TIPS TO HELP YOU MAINTAIN SUCCESS

·       Reading and Understanding Food Labels

·       How to Eat Healthy on the Run/When Dining Out

·       Recommendations on Supplemental Protocol

·       Exercise Advice and Customized Workout Programs

The initial written assessment will provide you with constructive feedback based on your current eating habits and lifestyle, and will also address any health concerns, food sensitivities and other challenges that you may have. The assessment will also contain a lot of great suggestions, tips, and recipes to get you started.

The program duration is customizable, with 6, 8, 12 or 24 week programs available depending on your needs and goals. The program is available to clients from across Canada. The online program piece makes it easy for us to work together no matter where you are located. 

With the online nutrition program, I will provide you with daily guidance, support, and motivation along with the knowledge and accountability to keep you on track as you embark on your health and wellness journey. Together we will get you to where you want to be!

Reach out today to learn more about Thrive’s customized nutrition programs and how working with a registered nutritionist can help you reach your goals and improve your overall health through nutrition and lifestyle changes!

Constipated? Here Are 10 Natural Ways To Help Keep You Regular

What is constipation?

 Everyone has a different “normal” when it comes to going to the washroom. Constipation typically occurs when bowel movements are less frequent, and stools are hard to pass – anything that is off the norm for you. Constipation is defined as having fewer than 3 bowel movements a week; chronic constipation is when this persists for more than 2 weeks. You may be constipated if your stools are hard, dry and difficult to pass, if you experience pain while going to the washroom and if you don’t feel “emptied” after going.

What causes constipation?

• Age – as you age, your metabolism slows and your muscle contractions in the digestive tract may weaken, slowing the process.

• Dehydration

• Lack of exercise

• Change in routine

• Not going to the washroom when you have to go

• Stress – reducing stress and restoring balance can help keep you regular.

• Lack of fibre in the diet – high fibre foods helps to bulk stool and keep foods moving through the digestive system

• Eating processed foods, dairy and other high fat foods can also cause constipation

• Some medications may also cause constipation, as well as frequent usage of antibiotics.

• Various health conditions – endocrine problems, colorectal cancer, IBS, diverticular disease, neurological disorders, etc.

• Gender – women, especially while pregnant or after giving birth, may experience a change in hormones that can result in constipation.

Here are 10 natural ways to help keep you regular and to prevent/relieve constipation:

1.   DRINK MORE WATER – water can help soften the stool and promote a healthy digestive tract and bowel movement. Make sure that you’re drinking lots of water each day! Try to avoid beverages that can cause dehydration such as alcohol and caffeine.

2. EAT MORE FIBRE RICH FOODS – fibre helps to promote healthy digestion. There are two types of fibres – soluble fibre (soaks up water and helps soften stool) and insoluble fibre (adds bulk to your stool, helping it move through your system).  Including foods such as beans, lentils, whole grains, fruits (plums, pears, prunes, apples, apricots, bananas, berries, pineapple, dried figs, etc.), cruciferous veggies (broccoli, cabbage, cauliflower), flax seeds, avocado, peas, etc. can help.  EAT LESS foods that are high in saturated fat such as meats, cheese and other dairy products.

3. EXERCISE DAILY – this can help stimulate the colon to get things moving. Get out for a walk or try incorporating yoga into your routine.

4. TOILET POSITIONING – sitting on the toilet isn’t actually the proper position that your body needs to be in to promote a good bowel movement. Try squatting – place your feet hip distance apart and bring your knees closer to your torso/chest (you can get a foot stool or a “squatty potty” to help get you into this position.

5. RELAX – it’s important to relax and give yourself time to go to the washroom each day. Being to rushed or stressed/anxious can impact your bowel movements. If you have to go to the washroom – GO! Don’t wait.

6. INCLUDE HEALTHY OILS IN YOUR DIET– oils help to stimulate the digestive system and also coat/lubricate the intestinal walls for smoother bowel movements. You could try mixing a tsp. of flaxseed oil or aloe very gel into a bit of water. Coconut oil, olive oil, avocado oil – all good things to include.

7. PROBIOTICS – These healthy bacteria will help promote healthy gut flora and will encourage regular bowel movements. You can find probiotics in some foods, such as sauerkraut, kombucha, tempeh, kimchi, etc. I would recommend a probiotic supplement for overall intestinal health and to help keep your regular.

8. MAGNESIUM – magnesium rich foods can help stimulate the movement of foods through your digestive tract by relaxing muscles and drawing water into the intestines/bowel. Food’s rich in magnesium include avocado, lentils, beans, bananas, nuts, seeds and oily fish. A magnesium supplement may be beneficial as well.

9. OMEGA 3 – this goes along with healthy oils, taking an omega 3 fatty acid supplement and/or including some omega 3 rich foods in your diet would be great: fish and seafood – salmon, mackerel, seabass, sardines, herring, tuna and trout; seeds – flax (flax seed oil), chia, and hemp seeds would be great; walnuts; beans (kidney, black, pinto, etc.).

10. ALOE JUICE – including this can help aid in digestion and relieve constipation. There are other natural supplements/herbs that may be beneficial as well - Vitamin C, rhubarb, and slippery elm to name a few. Always look for something natural vs. a regular over the counter laxative product.

In addition to the suggestions above, keeping a food diary would be beneficial in helping identify foods that are causing you issues and also help you see what you may be lacking in your diet. Know that you’re not alone, constipation is one of the most common GI issues out there. If you find yourself constipated, try some of the natural recommendations above. If your constipation persists, don’t be afraid to talk to your doctor, as uncomfortable as that conversation may be. Make your health a priority, pay attention to how you feel every day and do what you can to keep yourself healthy.

To learn more about a holistic nutritionist can help improve your nutrition and gut health, contact Steph, registered holistic nutritionist!

10 Reasons To Include Omega-3 Fatty Acids In Your Diet

WHAT ARE OMEGA-3s?

Omega-3s are essential polyunsaturated fatty acids, meaning they are not produced naturally in your body and therefore need to be consumed through the diet. There are a few different types of omega-3s: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). EPA helps to reduce inflammation in the body, while DHA is important for brain function and development as well as eye health. ALA can be converted to EPA or DHA or used as energy. These fatty acids are incredibly important and have a number of powerful health benefits for your body and your brain.

WHERE CAN YOU FIND OMEGA 3’s

You can find omega-3s in seafood, especially oily fish such as salmon, mackerel, seabass, sardines, herring, tuna and trout and their oils. Seeds, nuts and beans are also a great source of ALA - hemp seeds, chia seeds, flax seeds, walnuts, kidney beans, black beans, pinto beans and soybeans are all great to include in your diet. An omega-3 supplement is also a quick and efficient way to get more omega-3s in your diet.

HERE ARE A FEW REASONS TO START INCLUDING THESE HEALTHY FATS INTO YOUR DIET:

1. Fights Inflammation – the anti-inflammatory properties of omega-3s can help reduce inflammation in the body and decrease the risk of disease.

2. Promotes Heart Health – omega-3 fatty acids can improve cardiovascular health and reduce the risk of heart disease by lowering triglyceride levels and blood pressure, increasing HDL “good” cholesterol and helping to prevent blood clots and plaque buildups, keeping your arteries healthy and free from damage.

3. May Improve Bone and Joint Health – omega-3s can help improve bone strength and reduce risk of osteoporosis and can also help reduce inflammation and pain associated with arthritis.

4. Helps Fight Depression and Anxiety – studies have shown that people who consume omega-3 fatty acids on a regular basis are less likely to be depressed and also show reduced symptoms of anxiety. EPA is the most effective form of omega-3 for depression.

5. Improve Eye Health – DHA is a main component of the retina of your eye. DHA may help protect the eyes from macular degeneration (a leading cause of permanent eye damage or blindness) as well as other eye diseases.

6. Fights Autoimmune Diseases – an autoimmune disease is when your immune system attacks healthy cells in your body, mistaking them for foreign cells. Omega-3s can help reduce the risk of many of these diseases including type 1 diabetes and multiple sclerosis. These essential fatty acids can also help treat conditions such as lupus, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.

7. Can Help Promote Brain Development – omega-3s are necessary for the growth and development of the infant brain and can also promote eye health. It’s imperative that you get a good amount of omega-3s in your diet while you are pregnant and also in your child’s diet in the early stages of life. This has been associated with higher intelligence, improved focus, better social skills, less behavioural issues and the reduced risk of developmental delay, ADHD and other diseases.

8. May Help Reduce Age-Related Mental Decline and Risk of Alzheimer’s.

9. Reduce Risk and Symptoms of Metabolic Syndrome – metabolic syndrome is a combination of a number of health conditions including obesity, high blood pressure, insulin resistance, high triglycerides and low HDL “good” cholesterol levels. These conditions can put you at risk of heart disease and diabetes, along with other illnesses. Omega-3 fatty acids can improve these conditions and reduce your risk.

10. Improves Skin – DHA is found in your skin and is responsible for the health of cell membranes. Omega-3s can help manage oil production and promote skin hydration, improve complexion, reduce premature aging, and protect your skin from sun damage.

Omega-3s are vital for optimal health. You can increase your intake of omega-3s by eating more fatty fish, seafood, seeds, walnuts and beans and also by including an omega-3 supplement into your daily routine.

If you want to make a healthy change to your nutrition and learn more about healty eating, contact Steph, registered holist nutritionist! Start your journey today.

Health Benefits of Quinoa

Did you know that quinoa is considered a superfood? This little grain has grown in popularity and has been used to create a variety of products that can found in health food stores around the world.

This gluten- free grain is high in protein and contains all nine essential amino acids and is also a great source of fibre. One cup of cooked quinoa provides 8g of protein and 5 grams of fibre.

Quinoa is also loaded with B vitamins, minerals and other antioxidants that are great for your health!

Here are some health benefits of quinoa and reasons to include it in your diet.

1. Quinoa is loaded with antioxidants that help to neutralize free radicals in the body.  The flavonoids found in quinoa have been shown to have anti-inflammatory and anti-aging properties and can also help to fight disease and improve heart health.

2. Quinoa is high in fibre which can help reduce blood sugar levels, lower cholesterol and help promote weight loss.

3. This superfood is high in iron, magnesium, potassium and zinc - minerals that your body needs! However, quinoa also contains something called phytic acid which can reduce the absorption of these minerals. Be sure to soak or sprout your quinoa before you cook it to help degrade the phyic acid and enhance absorption.

4. This naturally gluten-free grain is great for those who have a gluten intolerance or celiac disease.

5. Quinoa is high in protein and contains all 9 essential amino acids (the amino acids that your body cannot produce and therefore your need to get through the diet). A great source of protein for vegetarians and vegans.

6. Quinoa has a lower glycemic index, which will promote healthy blood sugar levels.

 Quinoa is easy to prepare and there are lots of fun ways to incorporate this superfood into your diet! Make a quinoa salad or breakfast bowl. You could sprinkle quinoa on your salads, include it in a buddha bowl or enjoy as a side grain with your meal.

Check out this easy and light quinoa salad recipe!

https://www.twopeasandtheirpod.com/asian-quinoa-salad/

Enjoy!!

If you want to learn more about nutrition, healthy eating and gain some new delicious recipes, contact Steph, registered holistic nutritionist, today!

Salmon - Healthy & Delicious!

Not only is salmon delicious, it also has amazing health benefits!

1. Eating salmon on a regular basis may help:

   • reduce risk of heart disease

   • control weight by reducing appetite, increasing metabolism and insulin sensitivity and reducing belly fat

   • reduce/fight inflammation

   • protect brain health, reduce risk of age-related memory issues and help improve symptoms associated with anxiety and depression

2. Salmon is high in B vitamins, which supports brain and heart health, energy production within the body and also helps reduce inflammation.

3. Salmon is a great source of the omega 3 fatty acids EPA and DHA. These essential fatty acids have been shown to reduce inflammation, lower blood pressure and reduce risk factors for disease.

4. A 3.5-ounce serving of salmon offers 22-25g of protein! Protein is required to build and repair tissues and also to make hormones, enzymes and other chemicals in the body.

5. Salmon contains selenium (a mineral that protects bone health and improves thyroid function) and potassium, which helps control blood pressure and prevent fluid retention.

6. Salmon contains the powerful antioxidant Astaxanthin, which may have a positive impact on the brain, heart, eyes, skin and nervous system.

Here's one of my favourite Salmon Recipes!

Ingredients:

Salmon Burgers:

12 oz. wild-caught salmon, baked and chopped

1/2 lemon, juiced (~2 Tbsp.) + ½ tsp. lemon zest

1 small shallot, minced (may substitute 2 cloves garlic, minced)

2 green onions, sliced

1 Tbsp. fresh dill, chopped (may substitute 1 tsp. dried dill)

2 tsp. Dijon mustard

¼ tsp. salt

¼ tsp. pepper

2 eggs

1/4 cup almond flour

1 Tbsp. coconut oil or ghee/clarified butter

For the Avocado Garlic Sauce:

1 medium avocado, halved and pit removed

1/4 cup extra virgin olive oil

1/2 lemon, juiced

1 tsp. Dijon mustard

1 Tbsp. fresh dill (may substitute 1 tsp. dried dill)

2 garlic cloves, minced

¼ tsp. salt

1/8 tsp. pepper

Instructions:

For the burgers:

1. Combine all of the salmon burger ingredients, except the coconut oil, in a large bowl and mix well. If mixture is pretty wet, add additional almond flour 1 Tbsp. at a time.

2. Form into 6-8 patties. Patties easily fall apart until they are cooked. Handle with caution.

3. Heat coconut oil on a griddle or pan to medium-high heat.

4. Once hot (oil must be hot), carefully add burgers to pan and cook for 5-6 minutes on each side or until cooked through. Patties should sizzle when added to pan.

5. To serve, top with 1-2 Tbsp. avocado garlic sauce and tuck into a lettuce wrap if you wish. I love doing on some spinach!

For the Avocado Garlic Sauce:

1. In a food processor or blender, combine all of the ingredients and process until smooth.

Recipe Link: https://therealfoodrds.com/salmon-burgers/

ENJOY!!

For more healthy and yummy salmon recipes, check out my Pinterest Page!

To learn more about how to incorporate healthy foods into your diet, check out Thrive’s online nutrition programs!

How To Avoid Holiday Weight Gain

The holiday season is upon us!🎄

This time of year can be challenging when you're trying to lose weight and maintain a healthy lifestyle. Holiday parties, festive cheers, family gatherings and Christmas goodies can make it so easy to lose focus – but it doesn’t have to! Here are a few tips to help keep you healthy and on track this holiday season!

Tips to help you stay on track this holiday season

1. Eat a healthy diet – focus on eating balanced meals and snacks each day that include lean proteins, fruits and vegetables, healthy fats and whole grains.

2. Don’t skip meals – especially on the day that you’re planning your holiday meal. Include smaller meals and snacks throughout the day leading up to your festive dinner. This will prevent overeating and help to keep you on track.

3. Exercise – bundle up and enjoy the season! Get out for a walk or hike with the family or a friend and enjoy the cooler temperatures. Try snowshoeing, outdoor skating or cross-country skiing! Staying active will help keep your mind occupied and your weight in check and the fresh air will help reduce stress and boost your mood. Get a workout in at the gym if you can!

4. Snacking – this time of year brings lots of chocolates, baked goods and sweets to the office and the home. Be mindful of how much you’re enjoying and how often, do your best to keep the snacks out of reach and out of sight! Have healthy snacks available at all times – things like fruits, cut up vegetables, nuts/seeds and healthy bars are great to have on hand. Enjoy in moderation!

5. Portion control – it can be easy to overindulge in your holiday favourites, however, all of these extra calories can cause weight gain. Try using smaller plates or measuring out your food to ensure that you’re having proper serving sizes. Do your best not to go back for seconds and don’t be afraid to say “no thank you”.

6. Mindfulness – take a time out when you’re having your meals and snacks. Sit, relax and enjoy your food. Chew it thoroughly and pay attention to your body’s fullness signals. Sometimes distractions can cause you to overeat.

7. Watch liquid calories – during the holidays, there are lots of fun beverages to be enjoyed – eggnog, hot chocolate, festive lattes, wine and cocktails. Do your best not to drink your calories, be mindful of how much and how often you’re indulging. Enjoy in moderation! Drink lots of water – stay hydrated!

8. Sleep well – get into a good sleep routine while you’re on Christmas holidays and allow yourself to get the hours of rest that your body needs each night.

9. Reduce stress - the holidays are filled with lots of fun and cheer, but they can also be stressful. Try to find time each day to enjoy the little things, to unwind and relax.

Christmas only comes once a year, so enjoy all of the little things! Just be mindful of what you’re indulging in and how often – and don’t be too hard on yourself. Stay active and keep focused on your goals. Have a date set to get things back on track after the holidays. 🍏

If you're looking for the daily guidance, support, and accountability to help you reach your weight loss and overall health goals in the New Year, contact Steph, registered holistic nutritionist, to learn more about Thrive’s online nutrition programs!

How A Holistic Nutritionist Can Help You

Making a healthy change to your diet and lifestyle will not only have a positive impact on your health, it will also bring you one step closer to reaching your personal wellness goals.

As a holistic nutritionist, I work with my clients to restore balance and create a state of overall nourishment and wellbeing using a holistic natural approach. Through an initial assessment, I will gather information about your health history, your current diet and lifestyle habits as well as your emotional state to help identify the root cause of any underlying health issues/concerns that you may have. From there, my goal is to empower my clients to improve their nutrition and overall health through a natural nutrient dense diet, a balanced lifestyle and a positive mind-body connection.

Improving your nutrition can help you:

• lose weight

• sleep better

• increase energy

• boost self-confidence

• enhance mental clarity and wellbeing

• reduce stress

• improve digestion

• control cravings

• look & feel your best

• improve your overall quality of life

Making a healthy change can also be beneficial to help you manage and improve existing health conditions:

• eating disorders

• food allergies/sensitivities

• skin conditions

• headaches/migraines

• stress/anxiety

• sleep issues

• PMS/Menopause symptoms

• obesity/weight issues

• high cholesterol

• high blood pressure

• diabetes/blood sugar

• inflammation

• auto-immune disorders

• arthritis

• depression/mood disorders

Fuelling your body with the right nutrients every day can also help prevent disease and keep you thriving!

My goal is to provide my clients with the knowledge they need to make healthy food choice each day, along with the guidance, support and accountability to help them reach and maintain their weight loss and overall health and wellness goals.

Thrive’s programs are customized to each unique individual client and are focused on helping create a true lifestyle change! If you’re ready to make a healthy change, contact Steph, registered holistic nutritionist, to learn more!