A Healthier You, One Step at a Time

Category: Athletes

sports supplements, pre-training, recovery nutrition, nutrition support during competitions

  • 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

  • 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
  • Eating whole foods!

    Eating whole foods!: Freezing Blackberries individually
    • Is this so difficult, planting vegetables, picking berries or purchasing fruit from a farmer or local grocery market.  These are whole foods that will make your diet sparkle.

    • So simple to freeze these bountiful berries on a cookie sheet and transfer into a big freezer bag, preserving them for the dark winter days ahead… to top your breakfast cereal or add to a smoothie. 

    • These will add flavonoids, vitamins, fibre and flavour, help fight inflammation and boost the immune system!

  • 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

  • Nutrition for marathon training

    Nutrition for marathon training: Running a marathon
    Its exciting to share my knowledge after attending the intensive sports nutrition training at the Institution National du Sport du Quebec with some of Canada’s most acclaimed sports nutritionist in November.
    The literature supports eating a high carbohydrate diet for elite athletes because metablizing carbohydrate is 5.5% more efficient than fat. One can experiment with different gels, sports drinks, hydration, and carbohydrates during training. An elite athlete will burn 3000-3500 kcal during a marathon, with with adequate training can store ~2000 kcal as muscle glycogen, 500 kcal liver glycogen, and 400 kcal gap supplemented during the race with sports drinks or gels. For those who are looking for an over 3 hr finish, the source of your energy isn’t as important.
    But going back to the question of nutrition to support training, there are a few things to consider, are you trying to lose weight? Are you overtraining? You need adequate nutrients to protect your immune system.
    We determine the amount of calories, carbohydrate and protein based on your level of training, weight and overall goals as above.
    As a general rule, snacks should have 60g carb and about 18 g protein-
    High-quality protein (~10 g):
    – 2 eggs, 35 g lean meat, 40 g lean chicken, 50 g fish
    – 300 ml milk, 30 g cheese, 70 g cottage cheese,200 g yogurt
    – 120 g tofu, 400 ml soy beverage
    • Compact forms
    – 15-20 g protein powder, 20-30 g protein bar, 120-150 ml liquid meal supplement
    Carbohydrates are found in many recovery foods including:
    1 c chocolate milk has 20 g carb and 8 g protein, 125 ml yogurt has 25 g carbohydrate and 3 g protein, A large banana will provide another 25 g carb and 2 g protein, an orange has 15 g carb and 1 g protein.

    Another lovely guide is using the plate model for supporting different intensities of sport:
    Nutrition for marathon training: Diet to match different types of training

    You chose the plate that corresponds with your training intensity.

  • Smart Start:-Fitness & Nutrition Program (4 weeks)

    Smart Start:-Fitness & Nutrition Program (4 weeks): Brochure snippit nutrition fitness 1
    Please contact Jan Stephens at jan@cornerstonenutrition.ca if interested in signing up!

    New dates: March 1-29th for Smart Start!