Nestled in Robert’s Creek, Cornerstone Nutrition offers a wide range of healthy diets to optimize overall health, focusing on healthy heart, preventing diabetes, gluten free (celiac or gluten insensitivity), eating for a healthy microbiome, improving gut issues including gas, bloating, and bowel disfunctions. Ensuring that you have enough protein, fibre, vitamins & minerals, healthy carbohydrates and health fats, encouraging whole foods!
Visits to a registered dietitian are covered by most medical plans now!!
Optimize your Nutrition Intake & Lifestyle to optimize your Health!
Sometimes change is overwhelming which is why my practice emphasizes “One Step at a Time”, slow integration of healthy habits and foods so you will see results. Many of my clients say that the diets I recommend are not completely different than their present diets making it easier for them to make successful changes.
Join me:
Make sure you are meeting your protein requirements,
Add more ALA (Alpha-linolenic acid, a form of Omega 3) which will feed and encourage a healthier microbiome, your second brain,
Add green leafy vegetables daily to your diet which may add an extra 11 years to your life,
Along with colourful vegetables and fruits rich in antioxidants and phytochemicals supporting healthy gut microbes,
Consume enough fibre, fluid and move sufficiently for regular bowel functions and better health,
Consider chilling your carbs, making larger batches of grains and starchy vegetables, freezing or refrigerating as leftovers to increase resistive starch intake and reduce carbohydrate loads.
Chew your food well, and add carminative herbs to help relieve gas and bloating,
Meet your calcium and iron requirement with food
In fact, meet all your vitamin, mineral, fibre and fluid requirements through diet, when possible.
If its unlikely that you can meet your nutritional requirements with food, will advise supplements when necessary.
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!
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!
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.
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!
