A Healthier You, One Step at a Time

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  • Healthy Chicken Korma

    Healthy Chicken Korma

    (4 servings)

    If you love curry & chicken, have elevated cholesterol, and want to lose weight, try substituting regular coconut milk with a light coconut milk or greek style yoghurt. Be careful while adding the greek yogurt, turn down temperature and then add to pan so yogurt won’t separate.

    Choosing a recipe from healthyfood, which requires no marinating of the chicken, start by toasting the coriander seeds (1 tsp), cumin seeds (1tsp) and garman masala (1 tsp) for 1-2 min until fragrant. Transfer to a mini food processor and blend to a powder, adding garlic (2 cloves), crushed, green chillies (2) , tomato paste (2Tbsp), 1/3c flaked almonds and 1/4c sliced ginger plus water (4 Tbsp),

    Cook 4 chicken breasts (4 servings) with onions (2 small) for 5 min in olive oil (1 Tbsp) , adding tumeric and spice paste, cooking a further 3-4 min until fragrant. Turn down temperature (so yogurt won’t separate) add 1 tsp sugar and greek yogurt. Toast coconut 2 Tbsp) a few minutes.

    Add fresh coriander (2 Tbsp), sprinkle with toasted coconut, and and serve with lime wedge.

    Healthy Chicken Korma: ChickenKorma 1024x652 1
    https://www.healthyfood.com/healthy-recipes/chicken-korma/

    Nutrition Facts: (per serving) 419kcal, 51g protein, 18.1g fat, 7.2g saturated fat, 158mg sodium

  • 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.

  • Take Care of Yourself!

    Autumn is here and its time to focus on your health!

    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!

    Take Care of Yourself!: Picture1

  • Fall Special for Nutrition Counselling

    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

  • Fee Increase: there will be an increase in prices for Nutrition Assessment and Services effective July 1, 2023

    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

  • Harvesting Eggplant: Eggplant and Potato Moussaka

    Harvesting Eggplant: Eggplant and Potato Moussaka: Moussaka

    Harvested my first crop of Eggplant (3 small eggplants) in various phases of ripeness. Have to use them up so decided to cook a favourite Greek recipe, Moussaka and the results turned out very tasty, will try again!

    Sliced 3 eggplants and 5 potatoes, mixing with olive oil on baking sheet, baked at 400 degrees for 20 min.

    Prepared a meat sauce with garlic and swiss chard, diced tomatoes, tomato sauce, bay leaf, cinnamon stick and simmered for 20 minutes.

    Made the Bechamel Sauce with 1% milk, roux, 1 egg yolk and grated parmesan cheese.

    Layered in a greased casserole dish – sliced potato, then egg plant, then meat sauce and lastly bechamel sauce, topped with grated cheese, baked at 350 for 55 minutes.

    Low fat, lean beef and cheese, healthy eggplant and swiss chard, good source of calcium with the bechamel sauce, only 1 egg yolk, yield: 6 servings. Could replace the ground beef with veggie round to make vegetarian,

    Definitely will cook this again!

  • 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!

  • North American Spartan Championship Obstacle Race

    North American Spartan Championship Obstacle Race: North American Spartan Championship Results for the Beast Kelowna Big White

    So proud of my son, Shaun Stephens-Whale coming 3rd in the North American Spartan Beast Championship on Aug 27th at Big White, Kelowna against a tough elite group of obstacle runners. Congratulations Shaun!!!

  • NUTRITION MONTH

    To celebrate Nutrition Month and encourage healthier ingredients and diet for tomorrow:

    NUTRITION MONTH: Nutrition Month 2022
    Nutrition Month 2022

    Cornerstone Nutrition is offering a 10% discount to all clients who book a new consult from  March 10-31, new office with Coast Physiotherapy at 5691 Mermaid, Sechelt, B.C., Hours of Work: Tue & Wed 1:00-4:00pm, please follow covid 19 restrictions! Call 604 741-7307 for appointment or e-mail at jan@cornerstonenutrition.ca

    NUTRITION MONTH: Coast Physiotherapy office
    Coast Physiotherapy office

    Jan Stephens, a registered dietitian and a certified diabetes educator, has been counselling on the coast for over 20 years and has experience with diabetes, heart & renal disease, reflux and GERD, GI problems, celiac and sports nutrition.  Please make an appointment to receive a tailored diet plan to maximize your health potential, a taxable expense and covered by some health plans

  • 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.