A Healthier You, One Step at a Time

Category: Healthy Snacks

Food prep healthy snacks

  • 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

  • Medical Talks for Diabetes in Sechelt

    Sweet Things: Holiday Strategies for Type 2 Diabetics that work for EVERYONE

    Monday November 27 3:00-4:30 Raven’s Cry Theatre, Sechelt, RRSP, by donation

    Medical Talks for Diabetes in Sechelt: IMG 111131775 rotated

  • Diabetes Education on the Sunshine Coast

    Devastated that diabetes education is no longer available on the Sunshine Coast, this was such a passion for me when I worked at Sechelt Hospital, and I’ve just discovered from Rami, that the hospital has stopped providing Diabetes Education Clinics since I left the hospital, in 2020.

    When I think of the hundreds of patients that went through the clinic annually, I realize what a barrier it must be to many to take the ferry into Vancouver, enroll in the diabetes classes and become certified. Certification relieves the expense of diabetes testing strips immensely.

    The Diabetes and Heart Smart clinics constituted 50% of my caseload there; fortunately the hospital has increased the dietitians hours, so overall, there may be better accessibility of dietitian services in the hospital.

    To clients who need diabetes services, and have health care coverage for a registered dietitian, although without the clinic, we can no longer give certification here, I am very knowledgeable of your needs, currently a diabetes insulin pump trainer so please contact me if you need help adjusting your insulin to your diet and exercise, many private health programs cover the services of a registered dietitian.

  • Eating whole foods!

    Eating whole foods!: Freezing Blackberries individually

    • Is this so difficult, planting vegetables, picking berries or purchasing fruit from a farmer or local grocery market.  These are whole foods that will make your diet sparkle.

    • So simple to freeze these bountiful berries on a cookie sheet and transfer into a big freezer bag, preserving them for the dark winter days ahead… to top your breakfast cereal or add to a smoothie. 

    • These will add flavonoids, vitamins, fibre and flavour, help fight inflammation and boost the immune system!

  • Is there a Healthier Chip????

    Is there a Healthier Chip????: Healthy chip 2 2
    Nutrition Facts

    Is there a Chip that is Healthy?

    Is there a Healthier Chip????: chip analysis rev

    Looking  for a healthy chip… I suppose one has many features to consider, flavour, crispness, crunch, mouth appeal when looking for a snack. Also calories, fat, net carbohydrates and sodium are of concern if you are trying to maintain a healthier weight, reduce risk of heart disease and diabetes and reduce your blood pressure.

    For a healthier chip, with fewer additives, no salt added, one could consider the sweet potato or beet chips by Terra, they have medium carb (net 17g) and a good source of fibre (4g)m low in protein and are the lowest in sodium. 

    Three Farmers have come up with the nice product, roasted Lentils, not quite a chip but modest in carb (net 23g), highest in fibre (9g) and very low in salt. 

    Of the tortilla chips, they are fairly equal in calories, and fat (except the Old Dutch baked salt & vinegar chips) which are higher in carb (net 38g) , all of the are high in carbohydrate actually (net 27-29g) and not too bad in sodium as long as you can stop eating them after eating one serving (defined as 23-40 chips).  

    The Dare Veggie chips taste better than Quakers Crispy Minis but they have sea salt added, making them a high sodium choice and they are not gluten free,  the crispy minis have a slight after flavour and  many  additives .

    Next time we’ll look at crackers.