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!
A healthy relationship with food is vitally important, for our mental, physical, emotional, health and cultural well-being.
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!
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
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
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
Renal Diet Plan & Cookbook by Susan Zoghheib, published 2017
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
Meal Journaling Apps….myfitnesspal & Lose It are available to help you meet your goal. The app can send weekly nutrition reports to Jan and allow her to access your daily food log, for encouragement or suggestions.
Although more of a committment, journaling becomes easier with time, save favourite meals, scan food items. If you are dedicated about meeting a nutritional goal…saturated fat, cholesterol, calcium, iron, net carbohydrates, this is a good choice.
Another choice is to text a photo of your meal to Jan for critiquing.
A Healthier You, One Step at a Time
Are you needing inspiration, recipes and a grocery list? This may be the plan for you, the 7 day meal plan is tailored to your food preferences, sensitivities, allergies, choices and medical condition/special nutrition requirements.
The recipes are not designed for gourmet or entertaining, but for everyday tasty and appealing eating, ingredients should be familiar and easy to shop for not requiring a trip to Vancouver. The goal is to customize the menu for your lifestyle, with recipes that are easy for you and your family to shop for and prepare. We may require a detailed history of food preferences, medical and nutrition history.
7 Day Meal Plan $300
For more information or to book for this option, please contact Jan Stephens
jan@cornerstonenutrition.ca
