A Healthier You, One Step at a Time

Author: Jan

  • Screening for Gluten Intolerance

    Screening for Gluten Intolerance

    Do you have symptoms of gas, bloating and GI discomfort, and suspect that you are reacting to gluten products? Classic symptoms of gluten intolerance include abdominal distention, pain, chronic diarrhea, irritability, weight loss, muscle wasting, low iron, folate, anemia, dental enamel defects, vomiting, abnormal liver enzymes, arthritis, osteoporosis, osteopenia, delayed puberty, and infertility.

    Additional symptoms include neurological complications…unexplained ataxia, peripheral neuropathy, epilepsy, depression, anxiety, fatigue, brain fog, headaches, migraines and dizziness.

    Never make the assumption that you have a gluten intolerance or sensitivity without being screened with the IgA Tissue Transglutamininase (tTG) antibody test, and IgA , these are free screening blood test, before you start eliminating gluten products, because avoiding gluten for 4-8 weeks may invalidate the test, first ask your physician to screen you with the tTG test.

    Celiac disease is an autoimmune disease, linked to genetics, is non-discriminating with genders, ages, global, if undetected, can damage intestinal villi and reduce nutrient absorption resulting in bone loss, iron and folate deficiency, arthritis, etc. .

    Presently the only known treatment for celiac is following a gluten free diet with strict adherence which means you avoid wheat, barley, and rye. Gluten contamination of oats is tested two ways- a purity and optically free test, if the product is verified on the product label as gluten free, it’s safe to eat. The gluten free diet for celiac disease is rigorous, avoiding all microforms of gluten and cross-contamination.

    If you have gluten sensitivity, not an intolerance, wheat, barley and rye are avoided, with sour dough breads often being tolerated in small quantities.

    Celiac Canada is encouraging that we make no assumptions about intolerance to gluten, testing of IGA and tTG are free of charge, if diagnosed with celiac disease, its encouraged that you test annually with the tTG test and all first degree relatives should be tested, and maybe retested every 2-3 years with a tTG antibody test. As well, there is genetic testing (23 & me) identifies if you carry the gene (DQ2 or DQ8 risk version of the HLA gene).

    As we know, a healthy gut important to avoid inflammation which can be a root cause of many chronic diseases. For many of my clients, we suspect gastrointestinal dysbiosis, which is often related to unhealthy microbiome or SIBO, symptoms include bloating, gas, cramps and gastrointestinal pain. Perhaps we should be more vigilant in our screening for celiac disease and test the tTG, before we trial a low fodmap diet which can be helpful to identify food sensitivities.

  • Nutrition Month Special (up to 10% off)

    Nutrition Month Special (up to 10% off)

    Nutrition Counselling with Jan Stephens, R.D

    Promoting a healthy relationship with food and whole food choices, Jan will individualize food plans for digestive, metabolic and chronic diseases, encouraging lower carbs, healthy fats & proteins to improve lean body mass, and she will provide guidance for microbiome & Fodmap Diet if needed. Suggest testing your DNA with nutrigenomics to tailor a diet specifically for you, become aware of your genetic predispostion and compensate for it now! Encouraging healthy lifestyle with adquate fluid, fibre, sleep and physical fitness & weight control.

    Counselling by a Registered Dietitian is covered by most medical plans, consider making an appointment soon!

    jan@cornerstonenutrition.ca

    604 741-7307

  • Coverage for Registered Dietitian Consults

    I was super surprised today to see that Pacific Blue Cross has added coverage for Registered Dietitians, it seems that coverage is now available with most medical plans!!

    Congratulations to Pacific Blue Cross for seeing the value of Dietitian services!

  • Vegan Plant Based Jello!

    Vegan Plant Based Jello!

    So pleased to find a plant based jellow for making my Trifle for Christmas so that everyone can eat it. First I went to our health food store and they suggested checking on-line, then I went to our local IGA, and there it was in a variety of flavours & the original unflavoured!!!

    Vegan Plant Based Jello!: Vegan jello 2 rotated e1703204390480

    The thickener they are using is carrageenan and sweetener is stevia (natural) and erythritol (an alcohol sweetener on the market.

    There is also an unflavoured Plant Based Jel which is sugar free.

    Simply Delish Sugar Free Plant-Based Jel

  • Nutrigenomix Black Friday Sale 50% off                         (extended until Dec 8th)

    Nutrigenomix Black Friday Sale 50% off (extended until Dec 8th)

    Canadian-based DNA specific genetic testing for nutrition-targeted personalized nutrition that can be linked to actionable nutrition goals to improve your overall health and well being.

    Nutrigenomix tests 70 food related genetic markers, based on robust scientific evidence. These genes are associated with your nutient absorption, metabolism, excretion, taste and smell preferences. For example research has linked a slow vs fast metabolizer caffeine gene to higher risk of cardiovascular disease, hypertension and even diabetes.

    Other chronic disease-associated genes indicate whether you are more prone to lose weight or percent body fat on a high protein diet or more likely to elevate your “bad” cholesterol if you eat saturated fat.

    Additionaly, the DNA test includes nutrient metabolism of magnesium, zinc and Vit E, Vit A,B,C, D, folate, choline, calcium, omega 3/6, whole grains, sodium,nand looks at inflammatory markers, methylation, hunger regulation, ability to maintain weight loss, sleep duration, alcohol sensitivity, cholesterol sensitivity, fasting glucose and insulin levels, risk for low bone mass or achilles tendon injury, risk for between meal snacking or sugar preference, ability to taste fat in foods, risk for glucose and lactose intolerance etc,

    Research have shown that genetic testing improves clients likelihood of making actionable dietary changes and maintaining these changes for a longer period of time.

    The price of a nutrigenomix test including the nutrition analysis, diet plan and follow up is $399.00 until Dec 1st, after which it will be $599.00!

  • Medical Talks for Diabetes in Sechelt

    Sweet Things: Holiday Strategies for Type 2 Diabetics that work for EVERYONE

    Monday November 27 3:00-4:30 Raven’s Cry Theatre, Sechelt, RRSP, by donation

    Medical Talks for Diabetes in Sechelt: IMG 111131775 rotated
  • Healthy Chicken Korma

    Healthy Chicken Korma

    (4 servings)

    If you love curry & chicken, have elevated cholesterol, and want to lose weight, try substituting regular coconut milk with a light coconut milk or greek style yoghurt. Be careful while adding the greek yogurt, turn down temperature and then add to pan so yogurt won’t separate.

    Choosing a recipe from healthyfood, which requires no marinating of the chicken, start by toasting the coriander seeds (1 tsp), cumin seeds (1tsp) and garman masala (1 tsp) for 1-2 min until fragrant. Transfer to a mini food processor and blend to a powder, adding garlic (2 cloves), crushed, green chillies (2) , tomato paste (2Tbsp), 1/3c flaked almonds and 1/4c sliced ginger plus water (4 Tbsp),

    Cook 4 chicken breasts (4 servings) with onions (2 small) for 5 min in olive oil (1 Tbsp) , adding tumeric and spice paste, cooking a further 3-4 min until fragrant. Turn down temperature (so yogurt won’t separate) add 1 tsp sugar and greek yogurt. Toast coconut 2 Tbsp) a few minutes.

    Add fresh coriander (2 Tbsp), sprinkle with toasted coconut, and and serve with lime wedge.

    Healthy Chicken Korma: ChickenKorma 1024x652 1
    https://www.healthyfood.com/healthy-recipes/chicken-korma/

    Nutrition Facts: (per serving) 419kcal, 51g protein, 18.1g fat, 7.2g saturated fat, 158mg sodium

  • Diabetes Education on the Sunshine Coast

    Devastated that diabetes education is no longer available on the Sunshine Coast, this was such a passion for me when I worked at Sechelt Hospital, and I’ve just discovered from Rami, that the hospital has stopped providing Diabetes Education Clinics since I left the hospital, in 2020.

    When I think of the hundreds of patients that went through the clinic annually, I realize what a barrier it must be to many to take the ferry into Vancouver, enroll in the diabetes classes and become certified. Certification relieves the expense of diabetes testing strips immensely.

    The Diabetes and Heart Smart clinics constituted 50% of my caseload there; fortunately the hospital has increased the dietitians hours, so overall, there may be better accessibility of dietitian services in the hospital.

    To clients who need diabetes services, and have health care coverage for a registered dietitian, although without the clinic, we can no longer give certification here, I am very knowledgeable of your needs, currently a diabetes insulin pump trainer so please contact me if you need help adjusting your insulin to your diet and exercise, many private health programs cover the services of a registered dietitian.

  • Take Care of Yourself!

    Autumn is here and its time to focus on your health!

    Book an appointment for a nutrition assessment now to take advantage of reduced fall prices!

    Jan has helped clients lose (or gain) weight by improving their nutritional intake, lowering blood cholesterol, sugars and pressure, solving gut dysbiosis (low fodmap diets) and encouraging more plant-based foods. Take steps to improve your health now!

    Book an appointment, call 604 741-7307 or e-mail: jan@cornerstonenutrition.ca!

    Take Care of Yourself!: Picture1
  • Fall Special for Nutrition Counselling

    After taking a breather in the summer, having sailing adventures & family gatherings, my counselling office at Coast Physiotherapy will open Mid-September.

    I was hoping to acquire an In-Body scale that measures lean body mass, so important for strength, bone density, longevity etc.. But it looks like this will be on my wish list, and I will have to continue using the handheld Omron bioelectric impedance method.

    Fall Special prices:

    Cornerstone Nutrition, Healthier You, One Step at a Time:

    Nutrition Counselling (60min) + report + nutrition care plan with 2 weeks e-mail follow up: $175.00

    Follow Up Nutrition Visits (30 min) with report and 2 weeks e-mail follow up: $90

    Starters Special: Nutrition Counselling (60 min) + report + nutrition care plan + follow up visit (total of 4 weeks e-mail follow included) $230.00

    Office hours: Tuesday& Wednesdays, 1:00-4:00pm In-Person or Virtual (as required)

    Please contact me at 604 741-7307 or e-mail jan@cornerstonenutrition.ca