A Healthier You, One Step at a Time
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!
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 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
I was super surprised today to see that Pacific Blue Cross has added coverage for Registered Dietitians, it seems that coverage is now available with most medical plans!!
Congratulations to Pacific Blue Cross for seeing the value of Dietitian services!
So pleased to find a plant based jellow for making my Trifle for Christmas so that everyone can eat it. First I went to our health food store and they suggested checking on-line, then I went to our local IGA, and there it was in a variety of flavours & the original unflavoured!!!
The thickener they are using is carrageenan and sweetener is stevia (natural) and erythritol (an alcohol sweetener on the market.
There is also an unflavoured Plant Based Jel which is sugar free.
Simply Delish Sugar Free Plant-Based Jel
Canadian-based DNA specific genetic testing for nutrition-targeted personalized nutrition that can be linked to actionable nutrition goals to improve your overall health and well being.
Nutrigenomix tests 70 food related genetic markers, based on robust scientific evidence. These genes are associated with your nutient absorption, metabolism, excretion, taste and smell preferences. For example research has linked a slow vs fast metabolizer caffeine gene to higher risk of cardiovascular disease, hypertension and even diabetes.
Other chronic disease-associated genes indicate whether you are more prone to lose weight or percent body fat on a high protein diet or more likely to elevate your “bad” cholesterol if you eat saturated fat.
Additionaly, the DNA test includes nutrient metabolism of magnesium, zinc and Vit E, Vit A,B,C, D, folate, choline, calcium, omega 3/6, whole grains, sodium,nand looks at inflammatory markers, methylation, 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,
Research have shown that genetic testing improves clients likelihood of making actionable dietary changes and maintaining these changes for a longer period of time.
The price of a nutrigenomix test including the nutrition analysis, diet plan and follow up is $399.00 until Dec 1st, after which it will be $599.00!
Book an appointment for a nutrition assessment now to take advantage of reduced fall prices!
Jan has helped clients lose (or gain) weight by improving their nutritional intake, lowering blood cholesterol, sugars and pressure, solving gut dysbiosis (low fodmap diets) and encouraging more plant-based foods. Take steps to improve your health now!
Book an appointment, call 604 741-7307 or e-mail: jan@cornerstonenutrition.ca!
After taking a breather in the summer, having sailing adventures & family gatherings, my counselling office at Coast Physiotherapy will open Mid-September.
I was hoping to acquire an In-Body scale that measures lean body mass, so important for strength, bone density, longevity etc.. But it looks like this will be on my wish list, and I will have to continue using the handheld Omron bioelectric impedance method.
Fall Special prices:
Cornerstone Nutrition, Healthier You, One Step at a Time:
Nutrition Counselling (60min) + report + nutrition care plan with 2 weeks e-mail follow up: $175.00
Follow Up Nutrition Visits (30 min) with report and 2 weeks e-mail follow up: $90
Starters Special: Nutrition Counselling (60 min) + report + nutrition care plan + follow up visit (total of 4 weeks e-mail follow included) $230.00
Office hours: Tuesday& Wednesdays, 1:00-4:00pm In-Person or Virtual (as required)
Please contact me at 604 741-7307 or e-mail jan@cornerstonenutrition.ca
New Assessment: 1:1 or on-line 60 minute interview including 2 weeks on-line follow up $150.00
New Assessment: 1:1 or on-line, 60m minute interview & individualized meal plan including 2 weeks on-line follow up $200.00
Follow Up (30 min with 2 weeks e-mail) $95.00
Starter Package (60 minute assessment + 30 minute follow up session plus individualized meal plan $265.00
Family Nutrition Counselling with follow up (prices vary)
Nutrigenomix Package (DNA testing for specific food related recommendations) with report and individualized meal plan $600.00
