Red Cabbage Coleslaw

Make your own salads!

2 c shredded red cabbage, 1 grated carrot, 1 grated apple, 1/4 c raisins, 1/3 c walnuts, 1/4 c low fat mayo, 1/4 c low fat plain greek yogurt, 1/2 tsp maple syrup, juice of 1/3 orange- mix altogether.

8 svg, 93 kcal, 2 g protein, 4.5 g fat, 13g carbohydrate, 2 g fibre per serving

Cornerstone Nutrition finds permanent office space in Sechelt

New Sechelt Office for Cornerstone Nutrition

Open  Tue-Thurs 10:00-4:00 pm starting Feb 1st!  Location: Suite 105, 5700 Cowrie Street, Sechelt  Phone: 604 741-7307  E-mail: jan@cornerstonenutrition.ca  Website:  www.cornerstonenutrition.ca

Please make an appointment for a nutrition assessment, try me package: $125 include a 60  min session with the dietitian plus e-mail or phone follow up x 4 weeks.  Coverage for private counselling is often available on private insurance, consults are free for clients with diabetes controlled by insulin and for the months of January and February, clients with referrals to the hospital qualify for 25% discount!

 

Is coconut healthy? A dietitian non-bias breakdown

Is coconut really the best oil to cook with?

Coconut – a non-bias report by a dietitian

As a dietitian, most of my clients are concerned about their cholesterol and heart disease, and are advised to avoid foods high in saturated fat, as per St. Paul’s healthy heart clinic.  Coconut is very high in saturated fat albeit short chain, the literature has yet to support the benefits of coconut for heart disease. Coconut is very flavourful and can be included in your diet, this video will help guide you as to the best sources.

 

Nishta Saxena, RD has presented a non-bias view of the merits of coconut.  Click on the link above to watch her videa on the morning show with CTV.

Portion size for desserts

This Christmas, it was my sister-in-law that reminded me about portion size, particularly with desserts!  Usually we serve our trifle, this year was sugar free, in china (250ml) but she brought out the crystal and custard cups ( 125ml) and it was a perfect portion.  My brother-in-laws blood glucose was under 6mmol/l 2 hrs after!!!

 

Fresh & Fit Foods

Recently I discovered this fabulous meal service that is available locally. I spoke to the owner and understand that he is very particular about the quality of the food he is purchasing, e.g., no saline pumped chicken. As well he caters to clients on special diets, offers senior and spartan portion sizes, cooks daily in the morning and delivers around 1:30 pm Mon, Wed & Fri.
We are lucky to have such a great service. They cook with coconut milk, butter and olive oil and try to offer low fat meals. Some of you may have to limit the coconut milk and butter and they can guide you towards the best choices!

https://www.facebook.com/freshnfitfoods/

Certified Pod Trainer

http://myomnipod.ca/content/en/

Jan is now certified as a PCT (pod certified trainer) for Omnipod insulin pumps.  This pump is designed as tubeless and can be worn on multiple skin sites.  It is usually covered by MSP if ordered by your endocrinologist.  So if you live up the coast, it may be convenient to know that I can be your trainer.   I have successfully trained 4 people, and they love the new system.  I’ve seen a 25% reduction in insulin requirement but there is a learning curve especially if you are shifting from multidose to an insulin pump, I am here to guide you!

 

Recovered Chickens!

Mistreated chickens were recently recovered  from the fraser valley and are now living & thriving at my aunt’s house in Deep Cove!  Having twice visited and seen them happily wandering in the vast garden , I have witnessed  just how delightful these free chickens are;  scrambling between your feet.  If you would like them as pets, please  make sure you fence off your kale, its a favourite treat of theirs!

https://bc.ctvnews.ca/disturbing-video-prompts-investigations-into-fraser-valley-chicken-farms-1.3988450#_gus&_gucid=&_gup=twitter&_gsc=8OKz3uG

The Potato Diet!

Now we have the “potato diet”.  You too can lose 117lb in a year by eating only potatoes!  Andrew Taylor from Australia https://www.menshealth.com/weight-loss/a19536403/can-the-potato-diet-help-you-lose-weight-safely/entered the “Spud Fit Challenge” and is boasting about the virtues of the potato.  He said that you can meet most of your nutritional needs with the potato, especially if you are overweight and have some stored nutrition to waste.  He ate only potatoes, all day everyday for 1 year, with skim soymilk to mash, BBQ  and sweet chili sauce to flavour, no exercise for the first month and then 90 min/day subsequent months, supplemented with Vit B12.

So I calculated that to encourage weight loss for myself, (-20 lb/yr) and meet most of my  nutritional needs, I could eat 3 red potatoes, 3 russet potatoes and 4 sweet potatoes per day with 2 c soymilk to mash and 4 T chili sauce, 6 T BBQ sauce which would give me about 1600kcal per day, 42 g protein, 11 g fat, 342 g carbohydrate and 35 g fibre, it would meet most of my needs except calcium – 866 mg vs 1200;  zinc 5.6 vs 8 and Vit D 5.8 vs 15 ug Vit D.  |My immune system would suffer with a daily 10 g protein deficit but altogether better than I thought,

But I agree with Dr. Nadolsky’s (Taylor’s MD) assessment that the vegan diet is restrictive, the ketogenic very restrictive but the potato diet is one of the most restrictive diets available.  There are many other healthier ways of losing weight.

Bring it on “Spud Fit Challenge”

Jan