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.

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 Body: How to Boost Your Immune System Naturally

In today's fast-paced world and with flu season upon us, maintaining a robust immune system is crucial for overall well-being. Let's explore natural ways to fortify your body's defenses to promote lasting health.

10 Ways to Boost Your Immune System Naturally

1. Colourful Plate, Powerful Defense - Embrace the rainbow on your plate. Incorporate a variety of fruits and vegetables, as different colors often signify diverse nutrients. Vitamins, minerals, and antioxidants found in colourful produce contribute to a resilient immune system. Include dark leafy greens, broccoli, berries, citrus fruits, bell peppers, carrots, and tomatoes, to name a few.

2. Include Healthy Fats – Omega 3 fatty acids found in fatty fish (salmon, tuna, mackerel, etc.), chia seeds, flax seeds and walnuts are known to increase cellular activity that can help fight infection. Nuts and seeds are also loaded with nutrients that can help maintain your immune system. Incorporating healthy oils like avocado and olive oil will also be beneficial.

3. Key Nutrients – Be sure to consume foods that are rich in vitamin C, vitamin D, zinc, selenium, iron, and lean protein (ex. chicken) as these critical for the growth and development of immune cells and for enhancing immune potential. If you are not getting enough of these nutrients in your diet, consider supplementation. I always recommend a vitamin D supplement, especially in the winter months.

• Vitamin C – citrus fruits, tomatoes, bell peppers, strawberries, papaya, broccoli, pineapple, potato, kiwi, brussels sprouts, cantaloupe, kale, and cauliflower.

• Vitamin D – fatty fish (salmon, mackerel, halibut, etc.), herring, sardines, cod liver oil, canned tuna, eggs, mushrooms, and fortified foods.

• Zinc – red meat (in moderation), shellfish, legumes/peanuts, seeds (hemp, pumpkin, sesame, etc.), nuts (pine nuts, cashews, almonds), dairy, eggs, and whole grains (wheat, quinoa, rice, oats).

• Selenium – Brazil nuts, fish, roasted ham, chicken, turkey, red meat, cottage cheese, eggs, brown rice, sunflower seeds, mushrooms, oatmeal, spinach, and cashews.

• Iron – chicken, turkey, fish, tofu, red meat, liver/organ meats, shellfish, spinach, quinoa, broccoli, pumpkin seeds, and legumes.

4. Gut Health Matters - A flourishing gut is a key player in immune function. Include probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi in your diet. These foods foster a healthy gut microbiome, supporting immune cells and promoting overall digestive wellness. A probiotic supplement would be beneficial as well.

5. Spices – consider adding some garlic, ginger, and turmeric to your cooking. These spices are known to have immune boosting properties.
6. Herbal Allies - Harness the power of nature's pharmacy by incorporating immune-boosting herbs into your routine. Echinacea, elderberry, and astragalus are renowned for their immune-strengthening properties. Consider incorporating them into teas or tinctures for a tasty and beneficial boost.
7. Hydration: The Elixir of Life - Adequate hydration is fundamental to a well-functioning immune system. Water helps flush toxins from the body and supports the transport of nutrients. Aim for at least eight glasses a day and consider adding herbal teas for extra antioxidant benefits.
8. Quality Sleep - Prioritize restful sleep as it plays a pivotal role in immune function. Establish a consistent sleep schedule, create a calming bedtime routine, and ensure your sleep environment promotes relaxation. Quality sleep is a cornerstone of a robust immune system.
9. Stress Management Techniques - Chronic stress can compromise the immune system. Incorporate stress-reduction techniques such as meditation, deep breathing exercises, yoga, or nature walks into your daily routine. Cultivating a sense of calm positively impacts immune health.
10. Exercise Regularly - Engage in moderate, regular exercise to enhance immune function. Whether it's brisk walks, yoga, or strength training, find an activity you enjoy. Exercise promotes circulation, supports the lymphatic system, and contributes to overall vitality. Aim for 30 minutes a day.

Remember, a holistic approach to health involves a combination of these practices. By nourishing your body with a diverse, nutrient-rich diet, prioritizing sleep, managing stress, and incorporating immune-boosting herbs, you pave the way for a resilient immune system and long-lasting well-being. Make these practices a part of your lifestyle, and watch your body thrive.

For more guidance on how to boost your immune system and to improve your overall health through nutrition and lifestyle changes, check out Thrive’s nutrition programs and services!

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!

Banish the Bloat: 10 Natural Tips to Reduce Gas and Discomfort

Gas and bloating, while common, can be uncomfortable and sometimes embarrassing. These symptoms often result from the body's natural digestive processes, but they can also be influenced by various factors such as diet, lifestyle, and underlying health conditions. As a registered holistic nutritionist, I'm here to shed light on the causes of gas and bloating and provide you with natural tips to prevent and alleviate these symptoms.

Understanding the Causes of bloating:

1.    Diet - One of the primary contributors to gas and bloating is the foods you consume. Certain foods, like legumes and cruciferous vegetables, are notorious for causing gas due to their high fiber and carbohydrate content. Other culprits include carbonated drinks, artificial sweeteners, and fried or fatty foods.

2.    Eating too much food – overeating can lead to gas, bloating and discomfort – be mindful of your portions.

3.    Swallowing Air - We all swallow small amounts of air when we eat and drink. However, some people swallow more air, especially when they eat too quickly, chew gum, or drink through a straw. This excess air can build up in the stomach causing bloating.

4.    Digestive Disorders - Conditions like irritable bowel syndrome (IBS), lactose intolerance, and celiac disease can cause chronic bloating and gas. If you suspect you have a digestive disorder, consult a healthcare professional for diagnosis and guidance.

Natural Tips to Reduce Gas and Bloating:

1.    Mindful Eating - Slow down and chew your food thoroughly. Try to avoid distractions and focus on your meal. This reduces the amount of air you swallow and aid in digestion.

2.    Eat Small, Frequent Meals - Eating smaller, more frequent meals can be easier on your digestive system than three large ones. Do not eat until you’re full – pay attention to your hunger cues.

3.    Identify & Avoid Trigger Foods - Identify foods that commonly trigger gas and bloating and limit their consumption. Keeping a daily food log will be very helpful in identifying these trigger foods and reporting what symptoms they produce. Some foods that may cause bloating and discomfort include onions, garlic, legumes, whole grains, dairy (lactose) and cruciferous vegetables (ex. Broccoli, brussels sprouts, arugula, Bok choy, cabbage, cauliflower, etc.). After removing the culprits from your diet, slowly reintroduce them one at a time and see how you feel.  

4.    Fiber Rich Diet - While high-fiber foods can cause gas initially, they promote overall digestive health. Gradually increase your fiber intake to allow your gut to adjust.

5.    Soak, Sprout or Boil Certain Foods - this can help break down the hard to digest carbohydrates found in various foods such as beans, legumes, nuts, seeds, and whole grains. 

6.    Probiotics - Incorporate probiotic-rich foods like yogurt, kefir, and fermented vegetables into your diet to support a healthy gut microbiome. A probiotic supplement would be beneficial as well.

7.     Hydration - Drink plenty of water throughout the day. Staying hydrated helps the digestive process run smoothly. Aim for 1.5-2 L of water each day – more if you’re active. Tea is a great way to hydrate as well. Ginger and peppermint teas are known for their digestive benefits. Sip on these after meals to help prevent bloating.

8.    Sugar Alcohols – these are ingredients typically found in things like chewing gum and sugar free foods. These are fermented in the large intestine bacteria found in the gut and can cause gas and bloating in some individuals. Avoid or reduce your intake of sugar alcohols including mannitol, sorbitol, and xylitol. Erythritol may be better tolerated.

9.    Regular Exercise - Physical activity can help prevent constipation, encourage gas clearance, and promote healthy digestion. Get out for a walk or move as much as you can throughout the day!

10. Digestive Enzymes - supplementing with digestive enzymes can help breakdown the carbohydrates, fasts and proteins in the food you’re eating that your body may be struggling to digest. Be sure to consume digestive enzymes before you eat your meal, so they have a change to get to your stomach before your meal.

Conclusion:

Gas and bloating can be managed through mindful dietary choices and lifestyle adjustments. While the occasional discomfort is normal, persistent, or severe symptoms should be evaluated by a healthcare professional. By incorporating these natural tips and paying attention to your body, you can banish bloating and enjoy a happier, healthier digestive system. Remember, it's essential to find what works best for you and your unique needs when it comes to preventing gas and bloating.

Working with a holistic nutritionist would be beneficial in helping you identify your triggers and improving your overall health. As a registered holistic nutritionist, I provide my clients with the support, guidance, and daily food log review as well as a customized plan to help keep them on track and feeling good! Reach out today to learn more about how Steph, registered holistic nutritionist, can help you banish your bloat and improve your overall health!

Menopause: Nutrition and Lifestyle Tips from a Registered Holistic Nutritionist

Menopause can be a challenging phase of life with lots of unpleasant symptoms and feelings to navigate. The hormonal changes that occur during menopause can cause a number of unpleasant symptoms including hot flashes, night sweats, poor sleep, dry skin, and mood swings, anxiety, to name a few! As we age our metabolism also slows making it harder to lose weight; carrying extra weight can increase your risk of heart disease and stroke, diabetes as well as other health conditions. During menopause, the decline in estrogen levels can also have a negative impact on bone density, therefore increasing the risk of fractures. The good news is there are lots of changes that you can make to your diet and lifestyle that may help alleviate some of these symptoms and reduce your risk of various health issues, which can make the transition a little easier. Consuming a balanced diet filled with whole foods such as fruits, vegetables, whole grains, legumes, lean protein, healthy fats, and low fat dairy products and reducing processed foods, added sugars, saturated fats, and refined carbohydrates is a good place to start.

Food & Nutrients To Include During Menopause

1.    Healthy Fats – omega 3 fatty acids have anti-inflammatory properties that can be beneficial for women going through menopause. These healthy fats can help improve heart and bone health and can also help balance your mood. Omega 3’s can be found in foods such as walnuts, chia seeds, flax seeds, hemp seeds, salmon, sardines, herring, trout, and mackerel. Other healthy fats include things like avocado, olive oil, nuts, and seeds, etc. which are also great to incorporate. Supplementing with an omega 3 would be a good option as well – find a natural product with a high amount of EPA and DHA omega 3’s.

2.    Calcium & Vitamin D – consume foods rich in calcium and vitamin D in small amounts throughout the day to support bone health. Low fat dairy products in moderation are a good addition - milk, yogurt, and cheese. Calcium/vitamin D fortified foods can be beneficial as well. Vitamin D will help with the absorption of calcium, this can be found in fatty fish (tuna, salmon, swordfish, sardines, etc.), cod liver oil, fortified foods, and egg yolk. The sunshine is great too! In some cases, if you don’t find you’re getting enough of these vitamins/minerals through your diet, a calcium/magnesium and vitamin D supplement would be ideal to further support bone health.

3.    Fruits and Vegetables – these are loaded with antioxidants and other nutrients that are great for overall healthy. Fruit and veggies are also full of fibre which can help you feel satiated and prevent overeating. Load up on berries, broccoli, spinach, kale, sweet potato, citrus fruits, bell peppers, tomatoes, carrots, eggplants, and cherries. Include lots of dark greens and rich colourful fruits and veggies in your day.

4.    Whole Grains – consuming whole grain fibre rich foods throughout the day will help keep your blood sugars stable, keep you regular and will also help to keep you satiated. Include foods such as brown rice, wild rice, oatmeal, barley, millet, popcorn, whole wheat/grain breads, quinoa, rye, etc. Aim for 20-25g of dietary fibre/day.

5.    Protein – try to incorporate lean protein into each meal and snack throughout the day. This will help maintain muscle mass, balance your blood sugars, and help to prevent bone degeneration. Great sources of protein include eggs, turkey, chicken, lean beef, fish, seafood, tofu, legumes, and nuts/seeds. Incorporating a good quality protein powder or collagen powder is a great way to get more protein in throughout the day as well. Aim to get 20-25 grams of protein with each meal and some with each of your snacks throughout the day.

6.    Legumes – a great source of protein and fibre which will help keep your blood sugars stable. Try to include some chickpeas, beans, lentils, soy, peas, and edamame into your diet. You can throw some beans/lentils on your salad, make a warm lentil soup, or incorporate hummus with raw veggies for a snack.

7.    Water – it is very important to start hydrated during menopause (and every other stage of your life!). This will help you manage your weight and also help the body flush out toxins and hold onto healthy nutrients. Aim for a good 1.5 – 2L of water/day.

8.    Phytoestrogens – phytoestrogens have a number of health benefits and may help alleviate menopausal symptoms. Soybeans, chickpeas, beans, cabbage, spinach, garlic, onion, sprouts, flaxseeds, barley, grapes, berries, pear, peanuts, plums, apples, green/black tea are good sources of phytoestrogens.

Foods to Avoid During Menopause

1.    Refined Carbohydrates – these types of foods can exacerbate menopause symptoms including night sweats, hot flashes, anxiety, mood swings, and sleep issues. Skip the white bread, white rice, white pasta, crackers, baked goods and choose whole grains more often.

2.    Added Sugars – reducing foods with added sugars can help increase your energy, balance hormones, and control your blood sugars. Try to avoid things like candy, sweets, baked goods, soda, sugary drinks, fruit juices, etc. Always look at the ingredient list for added sugars when you’re purchasing a product.

3.    Saturated Fats – limiting your intake of high fat foods will be beneficial for your overall health and can also help improve your mood during menopause. Be mindful of foods that are high in saturated fats: full fat dairy, red meats, poultry skin, fried foods, fast foods, baked goods, processed cookies/snacks.

4.    Processed Foods – foods such as deli meats, chips, cookies, and other bake goods may taste great, but they are also typically higher in sodium, sugars and fats which can lead to bloating and water retention and may have a negative impact on your blood pressure/cardiovascular health.

5.    Spicy Foods – these types of foods can worsen hot flashes. If you’re experiencing hot flashes, it may be best to reduce or eliminate spicy foods from your diet (hot peppers, cayenne pepper, jalapenos, etc.). Pay attention to how you feel when you eat certain foods and adjust your diet where needed.

6.    Caffeine – too much caffeine may worsen anxiety, increase stress, cause irritability, and promote headaches. Be mindful of how much caffeine you’re having in a day and what you’re adding to it. Choosing decaf and herbal teas may be a better option if you find caffeine is causing you issues.

7.    Alcohol – enjoy in moderation! A glass of wine a few times a week won’t hurt, just be mindful of how much you’re having. Too much alcohol can lead to poor food choices, increased anxiety, worsened hot flashes, and may interfere with your sleep.

8.    High Sodium Foods – high salt foods may be linked to reduced bone density and increased risk in developing high blood pressure. High salt intake can also lead to dehydration which can make some menopause symptoms worse. Keep your sodium intake to <2000mg/day.

Lifestyle Suggestions For Menopause:

1.    Stay active - bone health, weight control and mental health will all benefit from regular physical activity. Try to incorporate some strength training and cardio workouts throughout your week. Even a walk outside will do the trick! The more muscle you have, the higher your metabolism and the more calories you will burn at rest. Aim for a at least 30 minutes of exercise 5 days/week (2 of these workouts including resistance training). Stretching and yoga are great as well!

2.    Manage your stress- changes in hormones can have a negative impact on your mental health. You may experience more mood swings, stress, anxiety, and signs of depression. Finding ways to reduce and manage your stress each day will be beneficial in helping you through this transition. Guided mediations, breathing techniques, exercise, spending time in nature, and yoga are all great things you can try to find some calm in your day. Essential oils are great too!

3.    Focus on eating 3 balanced meals and 1-2 snacks/day to ensure that you’re getting the nutrients that your body needs. Be mindful of your portions and choose nutrient dense foods as often as you can – foods loaded with vitamins, minerals, fibre, and other nutrients that will fuel and support your body.

4.    Get into a good sleep routine. While you’re going through menopause, you may notice that you have issues falling asleep or staying asleep. Hot flashes and changes in mood can impact this. A good sleep routine is very important! Try to go to bed and wake up at the same time each day. Take some time to wind down before you go to sleep – dim the lights, read a book, have a bath, or listen to some relaxing music. Keep your bedroom at a comfortable temperature. Try not to eat, exercise, or consume caffeine close to bedtime. Lavender essential oils, guided sleep meditations or sleep sounds may be beneficial as well.

In Conclusion

Take care of you during this time of your life, focus on self-love and self-care. Make healthy food choices as often as you can and stay active. By following some of the tips above, my hope is that you will find some relief and that you will be able to go through this change with more comfort and ease all while improving your overall health and wellbeing. Listen to your body and adjust things as needed, take things one day at a time and stay focused on your goals.

The information available online on menopause and nutrition can be very overwhelming and hard to navigate alone. You may consider working with a registered holistic nutritionist to help guide and support you through this transition. Having someone to talk to and rely on can make the process easier and may help relieve some of that extra stress you have surrounding the topic. As a holistic nutritionist, I have worked with a number of women to help them achieve their weight loss goals and to alleviate symptoms associated with menopause. My goal is to provide you with the daily support and knowledge that you need to feel better and to be successful on your journey.

If you feel that you need the added support and a personalized nutrition program to help you during this stage of your life, feel free to reach out to learn more about my programs and how I can help. I offer daily online coaching which makes it easy to reach your goals from the comfort of your own home, along with the accountability to help keep you on track.

Struggling With Fatigue? Here Are Some Natural Ways To Boost Your Energy!

what causes fatigue?

 There are so many things that could be contributing to fatigue and lack of energy each day.

• Lack of activity – exercise can boost your energy levels! Try to move and exercise every day, even if you’re tired.

• Eating too many refined carbs – carbohydrates are a great food source for quick energy, however, consuming processed carbs and refined sugars and flours can result in unstable blood sugar levels, leaving you tired and hungry. Focus on whole grains as often as you can.

• Dehydration – you need to drink enough water every day to replenish the water lost through regular bodily functions. Not drinking enough throughout the day can reduce your energy levels and your ability to focus. Stay hydrated!

• Poor sleep quality – getting a good night sleep is important, your body and mind both need it to reset and recharge.  Getting into a good sleep routine will help boost your energy levels and improve your overall mood.

• Not eating enough – your body requires a certain number of calories to fuel your body and to prevent your metabolism from slowing down. Not consuming enough calories and nutrients throughout the day can result in fatigue. Find out a healthy calorie range for your body and try not to go below it each day. Also, make sure you’re filling these calories with healthy, wholesome, and nutrient dense foods.

• Inadequate protein intake – protein helps to boost your metabolism and promotes muscle growth.  Focus on incorporating high quality proteins into diet each day to help keep your metabolism up and your energy high.

• Stress – excessive and chronic stress can lead to fatigue and reduced quality of life. Stress can be physically, mentally, and emotionally draining and can have a negative impact on how you feel each day. Try to reduce your stress levels and find healthy ways to manage and respond to stress in your life.

• Health conditions – fatigue can also be a symptom of several diseases and health issues. If your fatigue persists, make a visit to your family doctor to ensure that you are healthy and that there are no underlying medical causes for your fatigue.

what are the symptoms of fatigue?

 The symptoms of fatigue can be physical, mental or emotional and typically result in exhaustion while trying to carry out daily activities. Here are a few common symptoms:

• lack of motivation

• drowsiness

• difficulty focusing and learning

• lack of concentration

• not feeling refreshed after sleep/rest

• sore or tired muscles

• moodiness/irritability

• slowed reaction time

• GI issues

• headaches

natural ways to boost your energy levels

Nutrition

Focus on choosing whole nutrient dense foods that will help fuel your body. Also, focus on getting your three meals in and a good snack or two when you need them – ensuring that you’re eating regularly throughout the day and that you’re getting enough food/calories in, will help keep you energized (don’t skip meals). Avoiding processed foods and refined carbohydrates/sugars will also help keep your energy levels up.

Here are some foods that can help boost energy:

• Nuts (almonds and cashews are great, pistachios, pecans, walnuts, etc.) – these are packed with protein, fibre, healthy fats and nutrients that will give you a punch of energy. ¼ cup or a small handful would make a good afternoon snack.

• Natural nut butters are good to include in your diet as well. Try 1 tbsp. with an apple or banana or on a plain rice cake would be great. You can also stir into oats or include in a smoothie.

• Seeds (chia seeds, flaxseeds and pumpkin seeds) are packed full of fibre, essential fats and other nutrients to boost your energy (try including these in your day, add chia or flax to your morning smoothie or sprinkle flax on eggs, try chia seed pudding, mix pumpkin seeds into a little nut mix or add to a salad). Lots of ways to enjoy seeds.

• Fatty fish – a great source of omega 3 as well as B vitamins (which are important for the body to produce energy)

• Leafy green vegetables (broccoli, bok choy, spinach, kale, etc.) – all loaded with vitamins/minerals (including B vitamins) as well as antioxidants that will help boost your energy and improve your health.

• Whole grains (brown rice, quinoa, oats, spelt and whole wheat)

• Fruit is loaded with fibre and vitamins/minerals that will help increase energy levels and promote good health (avocado, blackberries, bananas, dried figs, dried prunes, pears and raspberries) – all fruit is great, try incorporating 1-2 servings a day.

• Lean Protein – a powerful energy source (eggs, chicken, fish, lean turkey, lean beef, etc.)

• Beans/Legumes (chickpeas, lentils, black beans etc.). Add these to salads or bowls or try making a healthy bean burger. Hummus is also great, 1-2 tsp. of hummus with some raw veggies would be a good little snack.

• Sweet Potato

• Dark chocolate – including a square or two of dark chocolate can help (something 75% or higher). You could try 1 square with some almonds or nuts for a snack.

 Supplements

 There are a number of different vitamins and supplements that you can take to help boost your energy levels.

• Vitamin B 12 plays a huge role in energy production in the body. It can be found naturally in some animal proteins including meat, fish and dairy. Taking a supplement would be a great for you. You can get this in a number of formats (including sublingual – under the tongue) and is inexpensive.

• Iron – this is necessary to transport oxygen to your body’s tissues. If you’re low in iron, extreme fatigue can result. Ensure that you’re incorporating a variety of iron rich foods in your diet each week (red meat, chicken/turkey and seafood are great source of iron. You can also get iron from beans, dark leafy greens, dried fruits (natural) and peas).

• Ashwagandha & Rhodiola Rosea –  these are both adaptogens (botanical supplements) which can help protect the body against the effects of mental and physical stress.

• CoQ10 – this is a powerful antioxidant that is found in every cell of your body and is need for energy production. Our body produces CoQ10 and we can also get it from our diet through certain meats, fish and peanuts. As we age, our ability to produce CoQ10 is decreased, so supplementing may be beneficial later in life.

• Magnesium and melatonin may help promote good sleep, which is essential for good health and for increasing energy levels.

• There are some combination supplements that you can buy that are formulated specifically for energy, sleep and stress.

 Although supplements may be beneficial in helping you stay alert and energized each day, they are not a substitute for what your body needs naturally – focus on getting adequate sleep, eating healthy foods, drinking lots of water and exercising daily.

Lifestyle

• Make sure you’re getting enough sleep each night. Focus on getting into a good sleep routine; get to bed at the same time each night and avoid screen time before bed.

• Keep your stress levels down and find healthy ways to manage them. Stress can make you feel tired and completely drained. Physical, emotional, and mental stress can all take a toll.

• Stay active – regular exercise can help boost your energy levels and improve your overall health.

• Don’t over pack your day – find time to relax each day.

• Stay hydrated! Keep focused on getting lots of water in each day.

• Avoid smoking and limit alcohol consumption.

• Yoga and mindfulness practices – this can help reduce stress, improve sleep and promote relaxation.

• Be social – get out and spend time with family and friends. This will boost your mood and enhance your overall wellbeing.

 Making a healthy lifestyle change can help improve your overall health and leave you feeling more energized and focused each day! Make your health a priority – fuel your body with the foods it’s needs each day and be sure to treat your body with love and kindness.

If you are looking for the guidance and support to help improve your energy levels and overall health, check out Thrive’s online nutrition programs!

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.

DO YOU STRUGGLE WITH HEADACHES OR MIGRAINES?

There are many different internal and external factors that can cause headaches and migraines. Stress, neck tightness, eye strain, sickness (sinus infections, colds, flu, etc.), strong smells, food allergies/sensitivities, food additives/flavourings, artificial sweeteners, hormonal imbalance/menstruation and mineral/vitamin deficiencies, to name a few. Whatever your trigger, being down and out with a migraine or headache isn’t fun.

Here are some natural remedies and healthy ways to manage your pain so you can get on with your day!

1. Avoid food allergens and potential triggers. Some common things that may contribute to headaches include monosodium glutamate (MSG – a flavour enhancer), foods containing nitrates (deli meat, hot dogs, bacon, sausage, etc.), alcohol (especially red wine), cheese/milk (dairy), chocolate, coffee, eggs, beef, pork, corn, tomato, food additives (colourings/preservatives), processed and pickled foods, etc. To determine what foods cause you issues, keep a daily food log and make note of your symptoms and how you’re feeling each day.

2. Drink lots of water! Dehydration can cause tension headaches and migraines as well as irritability. Make sure you're getting lots of water in throughout the day; aim for 2-3 L of water a day. Keep a reusable water bottle with you at all times and track your intake!

3. Magnesium is a very important mineral in the body. Magnesium deficiency has been linked to headaches/migraines. Load up on magnesium rich foods such as green leafy vegetables, fruit (figs, avocado, bananas, raspberries), squash, nuts/seeds (almonds, sesame seeds, sunflower seeds, brazil nuts, cashews), legumes (black beans, chickpeas, kidney beans), natural peanut butter, green vegetables, seafood, whole grains, oatmeal, eggs, dark chocolate and raw cacao. If you want to include a supplement in your diet, aim for 200-600mg/day.

4. Omega 3 Fatty acids can help reduce the frequency and severity of your headaches and they also have a number of other health benefits. Try supplementing with an omega 3 fish oil (high EPA and DHA) and include more omega 3 rich foods into your diet. You can find omega 3’s in fatty fish (salmon, mackerel, sardines, herring, tuna, seabass, trout), flax, chia and hemp seeds and walnuts.

5. Get into a good sleep routine! Aim for 7-8 hours of sleep each night, this will give your brain and body time to rest and reset.

6. Take breaks from your computer screen and other electronics – too much screen time and focus can cause eye strain and headaches. Be sure to take breaks while you’re working to give your eyes and mind a break.

7. Limit Alcohol. Alcohol causes vasodilation of the blood vessels which may cause headaches. Also, alcohol is a diuretic which results in loss of fluid/electrolytes and ultimately dehydration.

8. Essential Oils have therapeutic benefits and can help reduce the symptoms of a headache. Try applying peppermint essential oil to your temples and to the back your neck (Sage Peppermint Halo is a fantastic product!). You can also try diffusing lavender or eucalyptus.

9. B vitamins may have protective effects against headaches. Include foods rich in B vitamins and include a good vitamin B complex into your daily supplemental routine if you need it. Food Sources of Vitamin B include whole grains, meat (red meat, poultry, fish), eggs and dairy, legumes (beans/lentils), seeds/nuts (sunflower seeds, almonds, pecans), dark leafy greens and some fruits (avocado, citrus, bananas).

10. Apply a cold compress to your neck or head. This may help reduce the pressure, pain and symptoms associated with a migraine or cluster headache by reducing inflammation, slowing nerve conduction and constricting blood flow. For tension headaches, try a hot compress.

11. Drink Coffee or Caffeinated Tea. Caffeine constricts blood vessels, increases alertness and improves mood which can have a positive impact on headache symptoms. However, too much caffeine can cause dehydration so be mindful of your intake.

12. Yoga is a great way to relieve stress, increase flexibility, stretch and may help reduce the frequency, intensity and duration of your pain. Meditation, mindfulness and breathing techniques may also be helpful to reduce stress and pressure in your head. Any stretching will be good to relieve the tension in your body; try incorporating neck and shoulder stretches into your day.

13. Herbal Supplements such as ginger, feverfew, valerian, passionflower and butterbur may be beneficial in reducing migraine pain and frequency. Try mixing 3 cups of water with 2 tbsp. freshly grated ginger, steep for 5 minutes and enjoy!

14. Exercise often – regular aerobic exercise can help reduce the frequency and severity of your headaches. It also promotes overall wellness.

15. Try chiropractic adjustments, acupuncture or massage!

Listen to your body and focus on self-care each day. If you’re struggling with a migraine or headache, take a time out and allow your body to rest, relax and recover. Identify and avoid your triggers and find the remedy that what works best for you!

Contact Steph for more information on how a holistic nutritionist can help improve your aches and pains!

Tips For Staying Healthy This Fall

It’s that time of year again. The days are getting shorter, the colours are changing, and cooler weather is upon us. It's time to focus on your wellness!

With cold and flu season approaching there is no better time to start focusing on your health.

Here are a few tips to help boost your immune system and keep you healthy this fall.

1. Sleep – getting a good night sleep is essential to help restore and rejuvenate both the mind and the body. Aim for a good 7-9 hours of sleep each night. Here are few things that you can try:

• Get into a good sleep routine; go to bed early and wake up early (ideally the same time each day). With the shorter days approaching, there will be more hours of dark and therefore more hours for sleep!

• Essential oils are great. Try a lavender pillow spray or diffuse some lavender oils in your bedroom. There are also some great oil blends that help promote sleep.

• Have a warm bath to help relax and calm your muscles.

• Deep breathing

• Try melatonin – a natural supplement

• Listen to a guided meditation app or white noise while you’re in bed ready to sleep.

• Shut down the screens, electronics and lights at least an hour before you go to bed. Try reading to tire your eyes and mind.

• Tea – drink a warm and relaxing tea before bed (lavender, chamomile, etc.)

• Busy mind? Write a to do list and keep a pad of paper and pen beside your bed.

2. Stress – reducing your stress will help promote a strong body and immune system and will also help reduce inflammation and imbalances within the body. It’s important to take care of yourself mentally, emotionally and physically. A few ways to manage stress:

• Exercise is a fantastic way to reduce your stress levels – when you exercise, your body releases endorphins, the brains “feel good” neurotransmitters. Get outdoors and enjoy some activity and fresh air!

• Yoga

• Meditation (guided meditation apps are good!)

• Deep breathing

• Get a massage

• Talk to friends and family

• Take a bath with essential oils and Epsom salts

• Take a nap

• Read a book

• Take time for yourself

• Don’t be afraid to take a day off if you’re feeling overwhelmed and stressed out.

3. Nutrition – eating a healthy and balanced diet each day is essential to keeping your body and mind strong. The cooler weather may call for warmer comfort foods; focus on finding some healthy recipes to keep you cozy and satisfied. A few tips:

• Focus on eating foods high in antioxidants, vitamins and minerals – lots of green and colourful vegetables and fruits. Try to eat local and in season - the fresher the produce the higher the nutrient quality! Some in season foods for the fall include apples, squash, pumpkin, brussels sprouts, turnips and cranberries.

• Aim to eat 3 small balanced meals and 1-2 snacks a day (don’t skip meals)

• Be sure to get a good amount of protein, healthy fats (olive oil, avocado, nuts/seeds, salmon, etc.) and whole grains in your diet each day.

• Consume immune boosting foods like garlic and ginger, almonds, as well as foods rich in vitamin C (oranges, brussels sprouts, cauliflower, cabbage, kale, sweet potato, white potato, squash, spinach/leafy greens, tomato, bell peppers, kiwi, strawberries, papaya, etc.)

• Stay hydrated! Make sure you’re drinking lots of water throughout the day – take a bottle with you everywhere you go and keep track of your intake.

• Try to stay away from or limit sugars, caffeine, saturated and trans fats, alcohol, processed/refined foods – anything that may contribute to a weakened immune system and inflammation within the body.

There are lots of great recipes for a healthy homemade chicken soup when you’re feeling run down!

4. Natural Supplements – there are some vitamins, minerals and natural herbal remedies that can help promote a healthy immune system.

• Omega 3 Fatty Acids (EPA/DHA) – this can be found in some foods but taking a supplement will ensure that you’re getting all the healthy fats that you need.

• Probiotics – also great for digestive health.

• Echinacea and oregano – if you feel a cold coming on, try an echinacea supplement or a few drops of oil of oregano.

• Vitamin D – we don’t get enough vitamin D from the sun in the cooler months and therefore it would be beneficial to take a supplement each day. Vitamin D aids in the absorption of calcium and promotes strong and healthy bones.

• Vitamin C - has both antioxidant and immune boosting properties.

• Zinc, Vitamin B 12 and E have also been shown to help boost the immune system

• Curcumin – powerful anti-inflammatory and antioxidant properties

• Garlic – you can include this in your meals or consume garlic capsules

5. Exercise – make a plan to get some activity in each day. Regular exercise can help boost your immune system and improve your overall health. If you know you have a long busy day, focus on getting a workout in first thing…that way you won’t bail when you’re tired later in the day. Get out for a walk or hike, hit the gym or join a class – every little bit counts!

6. Wash and sanitize your hands often and create a clean home and work environment.

Take care of yourself and your loved ones this fall! Enjoy everything that the season has to offer – stay healthy and happy.

If you’re looking for the daily guidance and support to help keep you on track, check out Thrive’s online nutrition programs!

How To Improve Your Health & Wellbeing While Working Remotely

There have been a lot of changes in the workplace over the past few months with the pandemic. Some of us haven’t been able to work while others have continued on with their regular day with new precautions and protocols. For those of us who have been lucky enough to continue working from home, it’s important that you find the balance that works for you and to always keep your health and wellbeing in mind.

Although, working from home has its benefits, it also harbours its challenges. Here are some tips and tricks to help you enhance your wellbeing and productivity while working from home.

CREATE A HAPPY WORKPLACE

• Make sure your workspace is separate from you living space - create boundaries

• Find a space near a window to allow natural light and fresh air

• Purify with a plant and invest in a light therapy lamp

• Include pictures of loved ones, artwork and other things that are calming

MANAGE STRESS

• Set daily and weekly goals - plan, schedule and prioritize your tasks (use planner or optimize your smartphone calendar)

• Be aware and take control of your mood/thoughts; stay positive and focused

• Take a time out - do something you enjoy (read, exercise, cook, puzzles, etc.)

• Try a mindfulness app or take a yoga break

• Try deep breathing exercises (breathe in for 4 seconds out for 8, repeat)

• Relax and focus on you!

KEEP ACTIVE

• Schedule your workouts and set a fitness goal; put them in your calendar

• Get up every hour and stretch or move around (set a timer)

• Get outside once a day for a walk and get some fresh air

• Go to the gym or do a workout at home

• Aim for at least 30 - 60 minutes of physical activity every day

EAT HEALTHY FOOD

• Eat a healthy and balanced diet - this will give your body and your mind the nutrients and fuel that it needs

• Focus on whole grains, lean protein, fruits, vegetables, nuts/seeds, legumes and healthy fats

• Plan your meals. have groceries in the house and have healthy snacks ready to go

• Be mindful of your serving sizes and take a break away from your desk to eat

DRINK LOTS OF WATER

• Water helps flush our systems of waste products and toxins - dehydration can cause tiredness, low energy, headaches and reduced focus

• Aim for 8-10 glasses of purified water per day

• Have a water bottle at your desk and track your intake

REST AND REFRESH

• Sleep restores both your mind and body

• Regulate your sleep - go bed at the same time each night and practice good habits to improve your sleep quality

• Allow your body and mind to shut down and relax an hour before bed (reduce lights, electronics, noise, etc.)

• Trouble falling or staying asleep? Try mindfulness/guided meditation apps, white noise/sleep music, make a to do list and empty your mind

• Allow yourself some unfocussed time each day to refresh

WORK-LIFE BALANCE

• This is so important - don't let work bleed into your personal/family time

• Turn off your phone notifications or leave your phone in your office after hours - set limits

• Track your hours worked each day and week - know when to scale back

Finding this balance is key to your mental, emotional and physical health and it will also increase your productivity. Whether you continue to work from home or head back into the office, keep these simple tips in mind each day. Make your health and wellness a priority. You’re worth it!

 If you’re looking for the daily guidance, support and accountability to help keep you on track, check out Thrive’s online nutrition programs. Contact Steph, registered holistic nutritionist, for more details!

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!

Healthy Halloween Tips & Tricks

A few tips from a holistic nutritionist for a healthy Halloween!

1. Make sure that you and your kids have a good dinner before you head out trick or treating. This will prevent them (hopefully) from over indulging in their treats when they get home!

2. Choose a smaller trick or treat bag/container for your child vs. a pillow case and encourage them to only take one treat from each house.

3. If you are at home handing out candy, give one or a few treats vs a handful.

4. Make sure you check out the candy before you let your kids eat it. Expiration dates, punctured packaging, food allergens, etc.

5. Go for a good walk and get some exercise with the kids while they are out visiting houses.

6. Have a game plan for how much candy your children are allowed to have each day. Teach them about moderation, balance, and how to make healthy food choices.

7. Hand out something other than candy - mini colouring book/crayons, glow sticks or glow in the dark toys, bouncy balls, mini toys, play dough, stickers, tattoos, pencils/erasers, vampire teeth…get creative!

8. Hand out healthier treats - mini bags of animal crackers/crackers, pretzels, Skinny Pop, unsweetened applesauce, granola bars, Made Good treats, Fruit To Go, etc.

9. Don’t buy halloween candy weeks in advance! If it’s in the house it’s more temptation for you and your kids. Wait until as close to the 31st as you can.

10. Don’t buy more candy than you need and get something that you don’t enjoy so you are less likely to indulge! Keep it out of sight.

11. Have your kids sit down and make two piles when they get home - one with treats they like and want to eat and the other with treats they don’t like that they can give away.

12. If you have candy leftover or that your children don’t enjoy, take them into work the next day or drop them off at a homeless shelter, seniors home, children hospital or some other place that would appreciate it.

Enjoy in Moderation!

For more tips and tricks on how to eat well and lead a healthy lifestyle, contact Steph, registered holistic nutritionist, to learn more about Thrive’s nutrition programs.

Tips To Stay Healthy & Focused On Your Goals This Holiday Season

The holiday season is upon us! Although there won’t be any big family gatherings or Christmas parties this year, it’s still a time to celebrate and enjoy! This time of year can easily throw you off your game and make you lose focus of your weight loss and health goals – but it doesn’t have to! Here are a few tips to help keep you healthy and 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. Include foods that are high in fibre and antioxidants/nutrients and lower in saturated fats/sugars. 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 help prevent overeating and keep you on track.

2. 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 of food and your weight in check and the fresh air will help reduce stress and boost your mood. If your gym is open, get in for a workout as often as you can.

3. Snacking – this time of year brings lots of chocolates, baked goods and sweets to office and to 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!

4. 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”.

5. 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.

6. Watch liquid calories – during the holidays, there are lots of fun beverages to be enjoyed – eggnog, hot chocolate, festive lattes and alcohol. 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!

7. 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.

8. Reduce stress - the holidays are filled with lots of fun and cheer, but they can also be stressful, especially since there won’t be any family gatherings this year. Try to find time each day to enjoy the little things, to unwind and relax. Set up phone calls or video calls with friends and family that you won’t be able to see this year – laugh, reminisce and celebrate the season!

Christmas only comes once a year, so enjoy all of the little things that it offers! 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 – what are your health and wellness goals for the New Year?!

If you want to make a healthy change in the New Year, check out Thrive's online nutrition programs! Contact Steph, registered holistic nutritionist, for program details!

Tips For A Healthy Easter!

The Easter Bunny will be here soon with a basket full of chocolate and treats! Are you ready? Here are some tips to help keep you and your family on track this

1. Make sure you eat your regular meals through the day. Don’t skip breakfast in order to save your appetite for your Easter meal and chocolate! You don’t want to show up starving.

2. Offer to bring something healthy and delicious to your Easter meal that you and the other guests can enjoy guilt free. There are so many healthy recipes out there!

3. If you are hosting your Easter gathering, find some healthy and yummy recipes that you and your guests will enjoy. There are lots of cute Easter ideas!

4. Go easy on the apps. Focus on healthy light apps vs. The calorie dense/rich apps. Save your calories for the actual meal. Focus on conversation and company vs. the food table.

5. Don’t be afraid to say “No Thank You”. Just because the food is there or offered doesn’t mean you have to eat it.

6. Savour every bite. Eat slowly, chew and enjoy your food and the company. This will not only help you eat less, but it will also help with digestion.

7. Focus on lean protein and veggies. Go light on foods that may pack a lot of calories/carbs - casseroles, dip/sauce/gravy, mashed potato, rolls, etc. Don’t avoid them if you want them - enjoy in moderation.

8. Be mindful of your serving sizes and skip going up for seconds :)

9. Pick and choose what you want to enjoy! If you know there’s a piece of pie, a hot cross bun or some chocolate calling your name, maybe skip the potato or roll with the meal. Don’t deny yourself, everything in moderation!

10. Watch your liquid calories! It’s ok to enjoy a few drinks over the holiday. Just make the best choices possible and be mindful of how much you’re consuming.

11. Make time for exercise each day. The weather is getting warmer! Get out for a family walk, hike or bike ride and enjoy some fresh air.

12. Go for healthier chocolate! Look for something high in cocao (75% or higher) - lots of antioxidants and health benefits :) Skip the cream eggs and milk chocolate!

13. Get creative with your kids Easter baskets! Include a few Easter treats, but fill most of the basket with other fun things they will enjoy - skipping ropes, colouring books, stickers, sidewalk chalk, bubbles, puzzles, water guns, play dough, kites and beach/sand toys. So many fun ideas!

14. Don't let the Easter treats linger! Once Easter is over, get rid of the chocolate and temptation. Share them with friends, family or take them to work and share with your co-workers.

15. Drink lots of water throughout the day to keep hydrated.

16. Enjoy your Easter weekend and know that you will be back on track and into routine once the festivities are over :)

If you need a little support to help you get back on track and reach your goals, contact Steph, registered holistic nutritionist, to learn more about Thrive’s programs!