A Healthier You, One Step at a Time

Tag: A Healthier You

  • Welcome to the New Home Office for Cornerstone Nutrition!

    Welcome to the New Home Office for Cornerstone Nutrition!

    Nestled in Robert’s Creek, Cornerstone Nutrition offers a wide range of healthy diets to optimize overall health, focusing on healthy heart, preventing diabetes, gluten free (celiac or gluten insensitivity), eating for a healthy microbiome, improving gut issues including gas, bloating, and bowel disfunctions. Ensuring that you have enough protein, fibre, vitamins & minerals, healthy carbohydrates and health fats, encouraging whole foods!

    Visits to a registered dietitian are covered by most medical plans now!!

  • Ultra processed foods particularly dangerous for Cancer Survivors!

    Ultra processed foods particularly dangerous for Cancer Survivors!

    An interesting Italian study has recently found, after 15 years of follow up in cancer patients survivors, that an increased consumption of ultra processed caused a 59% increased cancer recurrence and a 48% increased mortality of all causes.

    Supporting the findings, they found higher inflammatory markers in patients with an increased intake of ultra processed foods (based on the Nova classification).

    Yet another study that supports increasing whole foods in the diet!

  • Salad Toppers

    Salad Toppers: IMG 5719 1 rotated e1757050992801

    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!

    Salad Toppers: IMG 5718 1 rotated e1757051345381

  • Nutrition Month

    Nutrition Month

    Nutrition Month: Nutrition Month 2

  • Nutrition Month

    Nutrition Month: Mental Well Being
    Mental Well Being

    A healthy relationship with food is vitally important, for our mental, physical, emotional, health and cultural well-being.

  • 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!

  • Resources

    Resources

    A Healthier You, One Step at a Time

    Restaurants

    Apps

  • Nutrition Counselling

    Nutrition Counselling

    After signing a consultation agreement and filling out an on-line nutrition questionnaire with your family and health history, your goals, medications, supplements, food preferences and usual diet pattern, schedule a virtual or 1:1 nutrition assessment:

    60 minute Nutrition Assessment (in-person or virtual) with the dietitian, includes a report and individualized nutrition care plan with two weeks e-mail/text follow up $175.00

    30 minute follow up nutrition sessions (in-person or virtual) nutrition sessions- to assess whether you are meeting your goals and adjust plan, either in-person or virtual, with two weeks e-mail/text follow up $90.00

    Or choose our most popular plan:

    Starter Plan includes a 60 minute nutrition assessment, report, and nutrition care plan and follow up visit (30 min) with one month of e-mail/text follow up $230.00

  • Diets tailored to your DNA

    Nutrigenomix Check out the web-site & view video!

    Comprehensive 70 gene test with personalized recommendations based on your medical history, food preferences and genetic profile, customized to meet your personal goals and medical history $550.00

    Contact Jan for more information on Nutrigenomix Testing

  • Recommended Reading

    Recommended Reading

    Wellness Green Solution

    FOOD, INC. book cover
    Food Inc: How Industrial Food is Making Us Sicker, Fatter, and Poorer. And what you can do about it.
    The Omnivore's Dilemma by Michael Pollan - book cover
    The Omnivore’s Dilemma: A Natural History of Four Meals

    A Natural History of Food & Industry – Michael Pollen

    Food Wars: The Global Battle for Mouths, Minds and Markets by Tim Lang, Michael Heasman

    Food Politics:  How the Food Industry Influences Nutrition and Health, revised and expanded edition by Marion Nestle

    Jamie’s food Revolution, rediscover How to Cook Simple,Delicious, Affordable Meals by Jamie Oliver

    Therapeutic References 

    Renal Diet Cookbook

    Renal Diet Plan & Cookbook by Susan Zoghheib, published 2017

    Yum Yummer

    Yum & Yummer – creative, simple to prepare, healthy recipes by Greta Podleski

    The Easy Low Sodium Diet Plan

    The Easy Low Sodium Diet Plan & Cookbook – great sauces, spices, soups, stews, chili, curry, some vegetarian

    Local Cookbooks:

    Whitewater Cooks by Shelley Adams

    New Moosewood Cookbook by Mollie Katzen

    Looneyspoon Collection by Janet and Greta Podleski

    Rebar:  Modern Food Cookbook by Audrey Alsterburg and Wanda Urbanowicz

    Photo courtesy of John Yew

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