Welcome to my new home office at 3401 Beach Avenue!
Category: Low Carb, Low Fodmap, Lean Protein, Healthy carb, healthy fat
-
March is Nutrition Month!!
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.
-
Merry Christmas & Happy New Year!!!
Cornerstone Nutrition
Cornerstone Nutrition provides personalized nutrition guidance around cardiovascular, diabetes, gut dysbiosis, metabolic syndrome, as well as Nutrigenomix DNA testing for nutrition related recommendations and meal plans.
Cornerstone Nutrition will be closing the Sechelt office on December 31st. Thank you for your support and interest in nutrition counselling & Nutrigenomix DNA testing.
The home office, located in Roberts Creek, will be opening after January 15th welcoming 1:1 counselling on Wednesday afternoons or virtual appointments. Many insurance companies now cover the cost of seeing a Registered Dietitian,
Here is a list of free nutrition services available for everyone!
Diabetes Education line available at 1-800-226-8464 where a diabetes educator will respond to provide individualized answers & support.
At HealthLink BC, Registered Dietitians, Nurses and Pharmacists are available -call 8-1-1
Also LifestyleRx is a Diabetes (pre-or type 2) is a comprehensive on-line physician-led program supporting healthy nutrition and lifestyle choices, is free-of-charge and presently is open for self-referrals. Phone 1-778-653-2427
Best Wishes,
Jan Stephens, RD, CPT, MS
(604 741-7307)
-
Lifestyle Rx
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!
-
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
