A Healthier You, One Step at a Time
Add some healthy toppers to any salad & throw extra nuts- almonds and toasted walnuts into the package. Edamame Power adds not only protein but fibre and healthy fat, no cholesterol..with a bit of carbohydrate.
Edamame Power is for those who want to increase the choline, protein, fibre, calcium, iron and flavour in their meals.
There are many ideas/recipes for toppers- a topic for another post…suggest avocado, feta cheese, mint leaves, with a yummy balsamic vinaigrette!
I was inspired when I listened to Dr. Byrne from Lifestyle Rx, a virtual 12 week program to reverse diabetes being interviewed by Dr. Helm.
So excited by the program, I encouraged a client to enroll, she didn’t have a family physician and needed a better way of measuring progress to inspire her to believe that change was possible and effective.
As a previous certified diabetes educator, I listened to the podcast, intended for clients with diabetes or metabolic syndrome. The program measures insulin resistance as c-peptide & fasting blood glucose, (calculated by an algorithm that determines degree of insulin resistance). This is based on a theory of reducing fat storage in the liver & pancreas and weight loss around the midline which will reduce insulin resistance, and improve organ function. Maintaining blood sugar balance and burning fat are of paramount importance. The villain is insulin resistance because it increases insulin production, fat storage and an upward spiral of weight gain.
The Lifestyle Rx program is based on reducing the glycemic load (low carbohydrate diet), building muscle to burn fat with more exercise, being kind to your liver by reducing alcohol and fructose, maintaining gut health and eating whole food with adequate fibre. The goal is to restore fat burning and reverse insulin resistance. Its also important to improve sleep and stress recovery to lower cortisol levels and reduce insulin resistance. The program encourages intermittent fasting for improving the gut microbiome, and reducing food intake along with 150-300min exercise weekly.
People with diabetes are at higher risk for heart disease and metabolic syndrome (increased waist measurement, fasting blood sugar, and triglycerides), fatty liver and insulin resistance.\
I think this program can be a life changing program, I’m quite impressed!
A healthy relationship with food is vitally important, for our mental, physical, emotional, health and cultural well-being.
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
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
(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.
Nutrition Facts: (per serving) 419kcal, 51g protein, 18.1g fat, 7.2g saturated fat, 158mg sodium
