Welcome to my new home office at 3401 Beach Avenue!
Category: Low Carb
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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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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!
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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
