A Healthier You, One Step at a Time

Category: Protein Rich Foods

  • 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

  • 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

  • Energy Bars- how do you choose?

    https://www.facebook.com/jans.nutritioncorner/posts/2562289270743882
  • Turkey Bone Broth

    What to do with the turkey carcass after Christmas Day?

    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!

    Turkey Bone Broth: 29A4D39D E0D6 4401 88F7 306287007A4C

  • 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!