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

Nutritional Supplements $$

So often I have patients who are asking me about what supplements they should be taking,  they bring a plastic bag filled with little bottles and line them up in front of me.  As a dietitian, I’m usually encouraging my client to harness their nutrients by eating a healthy diet and suggest supplements to complement  an inadequate diet due to sensitivities/intolerance or dislikes.  Admittedly I  too like to  take some calcium, vitamin D & zinc, or multivitamins, in the winter with the lack of sunshine, being restricted indoors, or exposed to rampant flu,; vitamins can give you that extra edge to keep you healthy..

Watching David Jocker’s Keto diet summits, I realize that it is almost impossible to follow this diet without taking nutritional supplements, be they electrolyte powders, MCT, exogenous ketones, and if you have poor digestion and elimination, herbal adaptogens, stomach acids, digestive enzymes, probiotics, betaine HCL bile salts or oz bile.  Poor thyroid function can be a limitation for adapting to a keto diet and you may need extra iodine, selenium, iron, B12, Zinc, Vit D, amino acids and magnesium.  Actually I’m curious to try the Thyroid Strong- containing bovine glandular thyroid hormones, iodine, selenium and zinc.  Or perhaps super glutathione which acts as an antioxidant reducing inflammation.  Then you may find you need mitochondrial support with CoQ10, Acetyl-L Carnitine and B Vitamins which will definitely be deficient in this diet.

You suspect that I’m not a promoter of the ketogenic diet.  In the long term, the literature has shown time after time that a high fibre diet or plant based diet improves longevity whereas the high fat diet cause inflammation and can shorten lifespan.  However there may be merits to cycling carbohydrate and changing  eating patterns.

One supplement which is not often discussed and is controversial is cannabis CBD, the form that doesn’t get you high.  I liked the post that Desiree NIelsen wrote about this subject and checked out the website she recommended at  I’ve seen CBD work wonders for some clients with multiple GI problems, pain control, reducing anxiety, improving appetite and movement.  Thinking about it,  there are cannabinoids in many plants ,ie.,  clove, black pepper, echinacea, broccoli, ginseng, carrots, sunflowers, cacao and ;hemp.   This could lead to a conversation about how many of our medicines are plant-based.

When we are treating chronic diseases, many of these supplements are a poor replacement for eating a well balanced plant-based diet, which would give you more energy, maintain healthy bowel and GI function, cost less and enhance one’s appreciation of our planet.

New Sechelt office for Nutrition Consults

Open soon:  February 4th,,

Suite 105, 5700 Cowrie St, Sechelt


10:00-4:00 pm


Contact Jan at 604 7410-7301 for a consult or e-mail:

Tue, Feb 4, 5 & 6th,  free 10 minute consults 12:00-1:00  Learn more about what services are provided!  How can we help you?  Drop In, please wait in the front room, until Jan is available.

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:  Website:

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!


Turkey Bone Broth

What to do with the turkey carcass after Christmas Day?

A recent webinar “Ancient Medicine meets new research” by Pamela Schoendeld emphasized the importance of collagen in our diets for improving strength, of bones and joint cartilage, gut health, also helps to reduce inflammation and possibly bone breakdown and muscle loss with aging.  Probably one of the best sources is from bone broth, a gummy gelatin, can cook with vegetables, onions and herbs!

Will try this yummy bone broth that I made in my instapot over 3 hours, I plan to freeze it and incorporate it into my soups, rice or chicken dishes!

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!

Certified Pod Trainer

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!