A Healthier You, One Step at a Time

Category: Diets

  • 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

  • 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
  • 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.

  • North American Spartan Championship Obstacle Race

    North American Spartan Championship Obstacle Race: North American Spartan Championship Results for the Beast Kelowna Big White

    So proud of my son, Shaun Stephens-Whale coming 3rd in the North American Spartan Beast Championship on Aug 27th at Big White, Kelowna against a tough elite group of obstacle runners. Congratulations Shaun!!!

  • NUTRITION MONTH

    To celebrate Nutrition Month and encourage healthier ingredients and diet for tomorrow:

    NUTRITION MONTH: Nutrition Month 2022
    Nutrition Month 2022

    Cornerstone Nutrition is offering a 10% discount to all clients who book a new consult from  March 10-31, new office with Coast Physiotherapy at 5691 Mermaid, Sechelt, B.C., Hours of Work: Tue & Wed 1:00-4:00pm, please follow covid 19 restrictions! Call 604 741-7307 for appointment or e-mail at jan@cornerstonenutrition.ca

    NUTRITION MONTH: Coast Physiotherapy office
    Coast Physiotherapy office

    Jan Stephens, a registered dietitian and a certified diabetes educator, has been counselling on the coast for over 20 years and has experience with diabetes, heart & renal disease, reflux and GERD, GI problems, celiac and sports nutrition.  Please make an appointment to receive a tailored diet plan to maximize your health potential, a taxable expense and covered by some health plans

  • Is there a Healthier Chip????

    Is there a Healthier Chip????: Healthy chip 2 2
    Nutrition Facts

    Is there a Chip that is Healthy?

    Is there a Healthier Chip????: chip analysis rev

    Looking  for a healthy chip… I suppose one has many features to consider, flavour, crispness, crunch, mouth appeal when looking for a snack. Also calories, fat, net carbohydrates and sodium are of concern if you are trying to maintain a healthier weight, reduce risk of heart disease and diabetes and reduce your blood pressure.

    For a healthier chip, with fewer additives, no salt added, one could consider the sweet potato or beet chips by Terra, they have medium carb (net 17g) and a good source of fibre (4g)m low in protein and are the lowest in sodium. 

    Three Farmers have come up with the nice product, roasted Lentils, not quite a chip but modest in carb (net 23g), highest in fibre (9g) and very low in salt. 

    Of the tortilla chips, they are fairly equal in calories, and fat (except the Old Dutch baked salt & vinegar chips) which are higher in carb (net 38g) , all of the are high in carbohydrate actually (net 27-29g) and not too bad in sodium as long as you can stop eating them after eating one serving (defined as 23-40 chips).  

    The Dare Veggie chips taste better than Quakers Crispy Minis but they have sea salt added, making them a high sodium choice and they are not gluten free,  the crispy minis have a slight after flavour and  many  additives .

    Next time we’ll look at crackers.

  • Yum & Yummer Cookbook

    Yum Yummer

    One of the most recent publications from Greta Podleski who has co-authored the Looneyspoons Collection, without the looney titles. Nutritious recipes that you’ll want to make over & over!