Welcome to my new home office at 3401 Beach Avenue!
Category: Functional foods
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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.
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Nutrigenomix discount
DNA focused nutrition Nutrigenomix has announced 50% off 70-gene DNA tests Nov 11th – Dec 5th, 2025. Limited availability up to 4 clients for practitioners.
Nutrigenomix tests 70 food related genetic markers and makes recommendations based on robust scientific evidence about how the genes affect absorption, metabolism, excretion, taste and smell preferences, i.e., identifies whether you are slow vs fast metabolizer caffeine and relates this to risk for cardiovascular disease, hypertension and even diabetes.
Also looks at magnesium, zinc and Vit E, Vit A,B,C,D, folate, choline ,calcium, omega3/6, whole grains sodium, inflammatory markers, hunger regulation, ability to maintain weight loss, sleep duration, alcohol sensitivity, cholesterol sensitivity, fasting glucose and insulin levels, risk for low bone mass or Achilles tendon injury, risk for between meal snacking or sugar preference, ability to taste fat in foods, risk for glucose and lactose intolerance, etc.
Answers questions like am I more prone to lose weight/percent body fat on a high protein diet and more likely to increase LDL (bad) cholesterol when eating saturated fat.
The research strongly supports that clients who are educated about their genetic potential are more motivated to make actionable dietary changes, and maintain these changes for a longer period of time.
With this sale, if you ordered a 70 gene test & are a new client= $175 (DNA test) + $ 150 (Registered Dietitian analysis, ordering and support) (Ordering this as a follow up patient would reduce the Dietitian Cost cost to $90 (equal to a follow up meeting).
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Salad Toppers
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!
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Is coconut healthy? A dietitian non-bias breakdown
https://www.theloop.ca/is-coconut-really-the-best-oil-to-cook-with
Coconut – a non-bias report by a dietitian As a dietitian, most of my clients are concerned about their cholesterol and heart disease, and are advised to avoid foods high in saturated fat, as per St. Paul’s healthy heart clinic. Coconut is very high in saturated fat albeit short chain, the literature has yet to support the benefits of coconut for heart disease. Coconut is very flavourful and can be included in your diet, this video will help guide you as to the best sources.
Nishta Saxena, RD has presented a non-bias view of the merits of coconut. Click on the link above to watch her videa on the morning show with CTV.
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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!
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Brazil Nuts
https://www.organicfacts.net/health-benefits/seed-and-nut/brazil-nuts.html
I was eating some mixed nuts tonight and found two brazil nuts in my 1/4 c or small handful which I try to restrict myself to for weight control. Why do we eat brazil nuts I thought and decided to google them.
Check out this site, seems like they have lots of benefits due to their high selenium content, anti-aging, anti-inflammatory, good for the skin, helps lower cholesterol, reduces cancer risk… baldness; j
Just make sure that you don’t over-indulge!
https://www.organicfacts.net/health-benefits/seed-and-nut/brazil-nuts.html
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Caffeine
So I was researching whether coffee was linked strongly with reflux disease and my sources have told me that it is the 7th most common complaint from patients who are experiencing reflux but the actual evidence in the literature is mixed, it is still not known whether it is the caffeine or other products in the coffee that cause the discomfort.
Simultaneously I saw this recent well written article on the risk of having acrylamide in your coffee and decided to share it with you. Thanks to my colleague Andy, the RD.
Coffee can cause cancer
