Nourishing Your Way to Stable Blood Sugars: A Holistic Approach to Diabetes Management

Introduction:

Diabetes is a prevalent health concern affecting millions of people worldwide. Learning how to stabilize your blood sugar levels naturally through nutrition and lifestyle changes can help you manage your prediabetes or diabetes. As a holistic nutritionist, I'm here to guide you through a holistic approach to diabetes management that combines the power of nutrition, mindfulness, and self-care.

Understanding Blood Sugar:

To effectively manage blood sugars, it's crucial to understand the basics. When you eat, your body breaks down carbohydrates into glucose, which enters your bloodstream, causing a rise in blood sugar levels. Insulin, a hormone produced by your pancreas, helps regulate this by allowing cells to absorb glucose for energy. There are several things that can impair this balance and lead to high blood sugar (hyperglycemia), which is associated with prediabetes or diabetes. Making unhealthy food choices, leading a sedentary lifestyle, stress and some medications can impact this balance. Also, some internal factors can also be the culprit - the overproduction of glucose by the liver, underproduction of insulin, or your body’s inability to effectively utilize insulin (insulin resistance).

Holistic Approach to Diabetes Management:

1.    Balanced Nutrition:

• Consume a diet rich in whole foods and reduce your intake of processed foods, fast foods and refined (white) carbohydrates.

• Focus on fiber-rich foods: Fiber slows down glucose absorption and will help keep things balanced. Incorporate a variety of fruits and vegetables, whole grains (oats, quinoa, brown rice, etc.), potato/sweet potato, avocado, chia/flax seeds, nuts, and legumes. Natural dried fruits (figs, prunes, and dates) are also high in fiber!

• Protein and Healthy Fats- include lean proteins (fish, turkey, chicken, eggs, etc.) and healthy fats like avocados, nuts, nut butters, seeds, and olive oil in your meals and snacks. They help slow the release of glucose into the bloodstream.

• Monitor your carbohydrate intake each day: Focus on complex carbs like quinoa, whole grains, sweet potato, brown rice, oats, and legumes and be aware of your portion sizes to prevent large spikes in blood sugars after meals.

2.    Glycemic Index Awareness – The glycemic index ranks carbohydrates according to their impact on blood sugar levels (how quickly they are digested and absorbed into the bloodstream). Learn about the glycemic index (GI) of the foods that you eat and choose lower GI foods more often as they will have a gentler impact on blood sugar.

3.    Regular Meals and Snacks - Consistency is key. Eating at regular intervals can help stabilize blood sugar levels. Be sure to plan ahead and have snacks on hand if you’re out. Do not leave big gaps between your meals.

4.    Hydration - Stay well-hydrated. Dehydration can affect blood sugar control.

5.    Stress Management - Chronic stress can raise blood sugar levels. Practice relaxation techniques like deep breathing, meditation, or yoga.

6.    Physical Activity - Regular exercise helps improve insulin sensitivity. Aim for a combination of cardio and strength training.

7.    Sleep - Prioritize quality sleep. Lack of sleep can lead to insulin resistance and unstable blood sugars. 

8.    Holistic Therapies - Consider holistic approaches like acupuncture, herbal remedies, and mindful eating to complement your diabetes management plan.

9.    Monitor Blood Sugar Levels - Regularly check your blood sugar levels and work closely with your healthcare team to adjust your treatment plan as needed.

Conclusion:

Managing blood sugars and diabetes holistically is a multi-faceted journey that involves not only what you eat but also how you live. By embracing a balanced, whole-foods diet, staying active, managing stress, and adopting a holistic mindset, you can take control of your diabetes and live a healthier, more fulfilling life. If you’re looking for the daily guidance and support to help improve your nutrition and manage your blood sugars, consider working with a registered holistic nutritionist. Contact Steph to learn more about how Thrive’s nutrition programs can benefit your overall health. 

Get the Daily Support You Need to Reach Your Weight Loss and Overall Health Goals with a Registered Holistic Nutritionist!

As a Registered Holistic Nutritionist, I strive every day to help my clients lead a healthier, more active, and vibrant lifestyle. My goal is to provide my clients with the nutritional knowledge and tools necessary to create a healthy balanced diet and a state of overall wellbeing. I work every day to ensure that my clients are focused, happy and on track to reach their weight loss and overall health goals.

I recognize that each and every person that I work with is unique, and that they all have very different needs. Through an in depth initial assessment followed by daily contact and support, we work together to create a healthy balanced diet that my clients will enjoy and be able to maintain long term. It’s this daily communication that is the key to my client’s success, as they are held accountable each and every day for the choices that they make!

By providing my clients with the knowledge and tips necessary to improve their health and to reach their personal goals, my clients soon become their own expert and are capable of continuing independently with their journey to better health and happiness. 

Thrive’s programs are completely customized to you and your personal health and wellness goals. Your nutritional program is based on incorporating a variety of natural whole foods into your diet, reducing/eliminating processed and refined foods, and educating you on proper food combining and portion control to ensure that you are making a true lifestyle change that you will enjoy and be able to maintain long term. 

What Does Thrive’s Customized Online Nutrition Program Entail?

A NUTRITION PLAN CUSTOMIZED FOR YOUR GOALS

·       Initial Nutritional Assessment for You to Keep

·       Nutrition Plan/Guidance Customized for Your Goals

·       Grocery Lists & Shopping Tips

·       Pantry Points & Kitchen Clean Out

·       Customized Meal Plans (when requested) 

ACCOUNTABILITY TO KEEP YOU ON TRACK

·       Daily Online Support Through Email and Text to Answer Your Questions

·       Frequent Diet Review and Suggestions

·       Weekly or Bi-Weekly Phone Calls or Video Meetings to Touch Base (if needed)

·       Weekly Weight-In & Program Evaluation 

EDUCATION & TIPS TO HELP YOU MAINTAIN SUCCESS

·       Reading and Understanding Food Labels

·       How to Eat Healthy on the Run/When Dining Out

·       Recommendations on Supplemental Protocol

·       Exercise Advice and Customized Workout Programs

The initial written assessment will provide you with constructive feedback based on your current eating habits and lifestyle, and will also address any health concerns, food sensitivities and other challenges that you may have. The assessment will also contain a lot of great suggestions, tips, and recipes to get you started.

The program duration is customizable, with 6, 8, 12 or 24 week programs available depending on your needs and goals. The program is available to clients from across Canada. The online program piece makes it easy for us to work together no matter where you are located. 

With the online nutrition program, I will provide you with daily guidance, support, and motivation along with the knowledge and accountability to keep you on track as you embark on your health and wellness journey. Together we will get you to where you want to be!

Reach out today to learn more about Thrive’s customized nutrition programs and how working with a registered nutritionist can help you reach your goals and improve your overall health through nutrition and lifestyle changes!

Banish the Bloat: 10 Natural Tips to Reduce Gas and Discomfort

Gas and bloating, while common, can be uncomfortable and sometimes embarrassing. These symptoms often result from the body's natural digestive processes, but they can also be influenced by various factors such as diet, lifestyle, and underlying health conditions. As a registered holistic nutritionist, I'm here to shed light on the causes of gas and bloating and provide you with natural tips to prevent and alleviate these symptoms.

Understanding the Causes of bloating:

1.    Diet - One of the primary contributors to gas and bloating is the foods you consume. Certain foods, like legumes and cruciferous vegetables, are notorious for causing gas due to their high fiber and carbohydrate content. Other culprits include carbonated drinks, artificial sweeteners, and fried or fatty foods.

2.    Eating too much food – overeating can lead to gas, bloating and discomfort – be mindful of your portions.

3.    Swallowing Air - We all swallow small amounts of air when we eat and drink. However, some people swallow more air, especially when they eat too quickly, chew gum, or drink through a straw. This excess air can build up in the stomach causing bloating.

4.    Digestive Disorders - Conditions like irritable bowel syndrome (IBS), lactose intolerance, and celiac disease can cause chronic bloating and gas. If you suspect you have a digestive disorder, consult a healthcare professional for diagnosis and guidance.

Natural Tips to Reduce Gas and Bloating:

1.    Mindful Eating - Slow down and chew your food thoroughly. Try to avoid distractions and focus on your meal. This reduces the amount of air you swallow and aid in digestion.

2.    Eat Small, Frequent Meals - Eating smaller, more frequent meals can be easier on your digestive system than three large ones. Do not eat until you’re full – pay attention to your hunger cues.

3.    Identify & Avoid Trigger Foods - Identify foods that commonly trigger gas and bloating and limit their consumption. Keeping a daily food log will be very helpful in identifying these trigger foods and reporting what symptoms they produce. Some foods that may cause bloating and discomfort include onions, garlic, legumes, whole grains, dairy (lactose) and cruciferous vegetables (ex. Broccoli, brussels sprouts, arugula, Bok choy, cabbage, cauliflower, etc.). After removing the culprits from your diet, slowly reintroduce them one at a time and see how you feel.  

4.    Fiber Rich Diet - While high-fiber foods can cause gas initially, they promote overall digestive health. Gradually increase your fiber intake to allow your gut to adjust.

5.    Soak, Sprout or Boil Certain Foods - this can help break down the hard to digest carbohydrates found in various foods such as beans, legumes, nuts, seeds, and whole grains. 

6.    Probiotics - Incorporate probiotic-rich foods like yogurt, kefir, and fermented vegetables into your diet to support a healthy gut microbiome. A probiotic supplement would be beneficial as well.

7.     Hydration - Drink plenty of water throughout the day. Staying hydrated helps the digestive process run smoothly. Aim for 1.5-2 L of water each day – more if you’re active. Tea is a great way to hydrate as well. Ginger and peppermint teas are known for their digestive benefits. Sip on these after meals to help prevent bloating.

8.    Sugar Alcohols – these are ingredients typically found in things like chewing gum and sugar free foods. These are fermented in the large intestine bacteria found in the gut and can cause gas and bloating in some individuals. Avoid or reduce your intake of sugar alcohols including mannitol, sorbitol, and xylitol. Erythritol may be better tolerated.

9.    Regular Exercise - Physical activity can help prevent constipation, encourage gas clearance, and promote healthy digestion. Get out for a walk or move as much as you can throughout the day!

10. Digestive Enzymes - supplementing with digestive enzymes can help breakdown the carbohydrates, fasts and proteins in the food you’re eating that your body may be struggling to digest. Be sure to consume digestive enzymes before you eat your meal, so they have a change to get to your stomach before your meal.

Conclusion:

Gas and bloating can be managed through mindful dietary choices and lifestyle adjustments. While the occasional discomfort is normal, persistent, or severe symptoms should be evaluated by a healthcare professional. By incorporating these natural tips and paying attention to your body, you can banish bloating and enjoy a happier, healthier digestive system. Remember, it's essential to find what works best for you and your unique needs when it comes to preventing gas and bloating.

Working with a holistic nutritionist would be beneficial in helping you identify your triggers and improving your overall health. As a registered holistic nutritionist, I provide my clients with the support, guidance, and daily food log review as well as a customized plan to help keep them on track and feeling good! Reach out today to learn more about how Steph, registered holistic nutritionist, can help you banish your bloat and improve your overall health!

Struggling With Fatigue? Here Are Some Natural Ways To Boost Your Energy!

what causes fatigue?

 There are so many things that could be contributing to fatigue and lack of energy each day.

• Lack of activity – exercise can boost your energy levels! Try to move and exercise every day, even if you’re tired.

• Eating too many refined carbs – carbohydrates are a great food source for quick energy, however, consuming processed carbs and refined sugars and flours can result in unstable blood sugar levels, leaving you tired and hungry. Focus on whole grains as often as you can.

• Dehydration – you need to drink enough water every day to replenish the water lost through regular bodily functions. Not drinking enough throughout the day can reduce your energy levels and your ability to focus. Stay hydrated!

• Poor sleep quality – getting a good night sleep is important, your body and mind both need it to reset and recharge.  Getting into a good sleep routine will help boost your energy levels and improve your overall mood.

• Not eating enough – your body requires a certain number of calories to fuel your body and to prevent your metabolism from slowing down. Not consuming enough calories and nutrients throughout the day can result in fatigue. Find out a healthy calorie range for your body and try not to go below it each day. Also, make sure you’re filling these calories with healthy, wholesome, and nutrient dense foods.

• Inadequate protein intake – protein helps to boost your metabolism and promotes muscle growth.  Focus on incorporating high quality proteins into diet each day to help keep your metabolism up and your energy high.

• Stress – excessive and chronic stress can lead to fatigue and reduced quality of life. Stress can be physically, mentally, and emotionally draining and can have a negative impact on how you feel each day. Try to reduce your stress levels and find healthy ways to manage and respond to stress in your life.

• Health conditions – fatigue can also be a symptom of several diseases and health issues. If your fatigue persists, make a visit to your family doctor to ensure that you are healthy and that there are no underlying medical causes for your fatigue.

what are the symptoms of fatigue?

 The symptoms of fatigue can be physical, mental or emotional and typically result in exhaustion while trying to carry out daily activities. Here are a few common symptoms:

• lack of motivation

• drowsiness

• difficulty focusing and learning

• lack of concentration

• not feeling refreshed after sleep/rest

• sore or tired muscles

• moodiness/irritability

• slowed reaction time

• GI issues

• headaches

natural ways to boost your energy levels

Nutrition

Focus on choosing whole nutrient dense foods that will help fuel your body. Also, focus on getting your three meals in and a good snack or two when you need them – ensuring that you’re eating regularly throughout the day and that you’re getting enough food/calories in, will help keep you energized (don’t skip meals). Avoiding processed foods and refined carbohydrates/sugars will also help keep your energy levels up.

Here are some foods that can help boost energy:

• Nuts (almonds and cashews are great, pistachios, pecans, walnuts, etc.) – these are packed with protein, fibre, healthy fats and nutrients that will give you a punch of energy. ¼ cup or a small handful would make a good afternoon snack.

• Natural nut butters are good to include in your diet as well. Try 1 tbsp. with an apple or banana or on a plain rice cake would be great. You can also stir into oats or include in a smoothie.

• Seeds (chia seeds, flaxseeds and pumpkin seeds) are packed full of fibre, essential fats and other nutrients to boost your energy (try including these in your day, add chia or flax to your morning smoothie or sprinkle flax on eggs, try chia seed pudding, mix pumpkin seeds into a little nut mix or add to a salad). Lots of ways to enjoy seeds.

• Fatty fish – a great source of omega 3 as well as B vitamins (which are important for the body to produce energy)

• Leafy green vegetables (broccoli, bok choy, spinach, kale, etc.) – all loaded with vitamins/minerals (including B vitamins) as well as antioxidants that will help boost your energy and improve your health.

• Whole grains (brown rice, quinoa, oats, spelt and whole wheat)

• Fruit is loaded with fibre and vitamins/minerals that will help increase energy levels and promote good health (avocado, blackberries, bananas, dried figs, dried prunes, pears and raspberries) – all fruit is great, try incorporating 1-2 servings a day.

• Lean Protein – a powerful energy source (eggs, chicken, fish, lean turkey, lean beef, etc.)

• Beans/Legumes (chickpeas, lentils, black beans etc.). Add these to salads or bowls or try making a healthy bean burger. Hummus is also great, 1-2 tsp. of hummus with some raw veggies would be a good little snack.

• Sweet Potato

• Dark chocolate – including a square or two of dark chocolate can help (something 75% or higher). You could try 1 square with some almonds or nuts for a snack.

 Supplements

 There are a number of different vitamins and supplements that you can take to help boost your energy levels.

• Vitamin B 12 plays a huge role in energy production in the body. It can be found naturally in some animal proteins including meat, fish and dairy. Taking a supplement would be a great for you. You can get this in a number of formats (including sublingual – under the tongue) and is inexpensive.

• Iron – this is necessary to transport oxygen to your body’s tissues. If you’re low in iron, extreme fatigue can result. Ensure that you’re incorporating a variety of iron rich foods in your diet each week (red meat, chicken/turkey and seafood are great source of iron. You can also get iron from beans, dark leafy greens, dried fruits (natural) and peas).

• Ashwagandha & Rhodiola Rosea –  these are both adaptogens (botanical supplements) which can help protect the body against the effects of mental and physical stress.

• CoQ10 – this is a powerful antioxidant that is found in every cell of your body and is need for energy production. Our body produces CoQ10 and we can also get it from our diet through certain meats, fish and peanuts. As we age, our ability to produce CoQ10 is decreased, so supplementing may be beneficial later in life.

• Magnesium and melatonin may help promote good sleep, which is essential for good health and for increasing energy levels.

• There are some combination supplements that you can buy that are formulated specifically for energy, sleep and stress.

 Although supplements may be beneficial in helping you stay alert and energized each day, they are not a substitute for what your body needs naturally – focus on getting adequate sleep, eating healthy foods, drinking lots of water and exercising daily.

Lifestyle

• Make sure you’re getting enough sleep each night. Focus on getting into a good sleep routine; get to bed at the same time each night and avoid screen time before bed.

• Keep your stress levels down and find healthy ways to manage them. Stress can make you feel tired and completely drained. Physical, emotional, and mental stress can all take a toll.

• Stay active – regular exercise can help boost your energy levels and improve your overall health.

• Don’t over pack your day – find time to relax each day.

• Stay hydrated! Keep focused on getting lots of water in each day.

• Avoid smoking and limit alcohol consumption.

• Yoga and mindfulness practices – this can help reduce stress, improve sleep and promote relaxation.

• Be social – get out and spend time with family and friends. This will boost your mood and enhance your overall wellbeing.

 Making a healthy lifestyle change can help improve your overall health and leave you feeling more energized and focused each day! Make your health a priority – fuel your body with the foods it’s needs each day and be sure to treat your body with love and kindness.

If you are looking for the guidance and support to help improve your energy levels and overall health, check out Thrive’s online nutrition programs!

Constipated? Here Are 10 Natural Ways To Help Keep You Regular

What is constipation?

 Everyone has a different “normal” when it comes to going to the washroom. Constipation typically occurs when bowel movements are less frequent, and stools are hard to pass – anything that is off the norm for you. Constipation is defined as having fewer than 3 bowel movements a week; chronic constipation is when this persists for more than 2 weeks. You may be constipated if your stools are hard, dry and difficult to pass, if you experience pain while going to the washroom and if you don’t feel “emptied” after going.

What causes constipation?

• Age – as you age, your metabolism slows and your muscle contractions in the digestive tract may weaken, slowing the process.

• Dehydration

• Lack of exercise

• Change in routine

• Not going to the washroom when you have to go

• Stress – reducing stress and restoring balance can help keep you regular.

• Lack of fibre in the diet – high fibre foods helps to bulk stool and keep foods moving through the digestive system

• Eating processed foods, dairy and other high fat foods can also cause constipation

• Some medications may also cause constipation, as well as frequent usage of antibiotics.

• Various health conditions – endocrine problems, colorectal cancer, IBS, diverticular disease, neurological disorders, etc.

• Gender – women, especially while pregnant or after giving birth, may experience a change in hormones that can result in constipation.

Here are 10 natural ways to help keep you regular and to prevent/relieve constipation:

1.   DRINK MORE WATER – water can help soften the stool and promote a healthy digestive tract and bowel movement. Make sure that you’re drinking lots of water each day! Try to avoid beverages that can cause dehydration such as alcohol and caffeine.

2. EAT MORE FIBRE RICH FOODS – fibre helps to promote healthy digestion. There are two types of fibres – soluble fibre (soaks up water and helps soften stool) and insoluble fibre (adds bulk to your stool, helping it move through your system).  Including foods such as beans, lentils, whole grains, fruits (plums, pears, prunes, apples, apricots, bananas, berries, pineapple, dried figs, etc.), cruciferous veggies (broccoli, cabbage, cauliflower), flax seeds, avocado, peas, etc. can help.  EAT LESS foods that are high in saturated fat such as meats, cheese and other dairy products.

3. EXERCISE DAILY – this can help stimulate the colon to get things moving. Get out for a walk or try incorporating yoga into your routine.

4. TOILET POSITIONING – sitting on the toilet isn’t actually the proper position that your body needs to be in to promote a good bowel movement. Try squatting – place your feet hip distance apart and bring your knees closer to your torso/chest (you can get a foot stool or a “squatty potty” to help get you into this position.

5. RELAX – it’s important to relax and give yourself time to go to the washroom each day. Being to rushed or stressed/anxious can impact your bowel movements. If you have to go to the washroom – GO! Don’t wait.

6. INCLUDE HEALTHY OILS IN YOUR DIET– oils help to stimulate the digestive system and also coat/lubricate the intestinal walls for smoother bowel movements. You could try mixing a tsp. of flaxseed oil or aloe very gel into a bit of water. Coconut oil, olive oil, avocado oil – all good things to include.

7. PROBIOTICS – These healthy bacteria will help promote healthy gut flora and will encourage regular bowel movements. You can find probiotics in some foods, such as sauerkraut, kombucha, tempeh, kimchi, etc. I would recommend a probiotic supplement for overall intestinal health and to help keep your regular.

8. MAGNESIUM – magnesium rich foods can help stimulate the movement of foods through your digestive tract by relaxing muscles and drawing water into the intestines/bowel. Food’s rich in magnesium include avocado, lentils, beans, bananas, nuts, seeds and oily fish. A magnesium supplement may be beneficial as well.

9. OMEGA 3 – this goes along with healthy oils, taking an omega 3 fatty acid supplement and/or including some omega 3 rich foods in your diet would be great: fish and seafood – salmon, mackerel, seabass, sardines, herring, tuna and trout; seeds – flax (flax seed oil), chia, and hemp seeds would be great; walnuts; beans (kidney, black, pinto, etc.).

10. ALOE JUICE – including this can help aid in digestion and relieve constipation. There are other natural supplements/herbs that may be beneficial as well - Vitamin C, rhubarb, and slippery elm to name a few. Always look for something natural vs. a regular over the counter laxative product.

In addition to the suggestions above, keeping a food diary would be beneficial in helping identify foods that are causing you issues and also help you see what you may be lacking in your diet. Know that you’re not alone, constipation is one of the most common GI issues out there. If you find yourself constipated, try some of the natural recommendations above. If your constipation persists, don’t be afraid to talk to your doctor, as uncomfortable as that conversation may be. Make your health a priority, pay attention to how you feel every day and do what you can to keep yourself healthy.

To learn more about a holistic nutritionist can help improve your nutrition and gut health, contact Steph, registered holistic nutritionist!

10 Reasons To Include Omega-3 Fatty Acids In Your Diet

WHAT ARE OMEGA-3s?

Omega-3s are essential polyunsaturated fatty acids, meaning they are not produced naturally in your body and therefore need to be consumed through the diet. There are a few different types of omega-3s: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). EPA helps to reduce inflammation in the body, while DHA is important for brain function and development as well as eye health. ALA can be converted to EPA or DHA or used as energy. These fatty acids are incredibly important and have a number of powerful health benefits for your body and your brain.

WHERE CAN YOU FIND OMEGA 3’s

You can find omega-3s in seafood, especially oily fish such as salmon, mackerel, seabass, sardines, herring, tuna and trout and their oils. Seeds, nuts and beans are also a great source of ALA - hemp seeds, chia seeds, flax seeds, walnuts, kidney beans, black beans, pinto beans and soybeans are all great to include in your diet. An omega-3 supplement is also a quick and efficient way to get more omega-3s in your diet.

HERE ARE A FEW REASONS TO START INCLUDING THESE HEALTHY FATS INTO YOUR DIET:

1. Fights Inflammation – the anti-inflammatory properties of omega-3s can help reduce inflammation in the body and decrease the risk of disease.

2. Promotes Heart Health – omega-3 fatty acids can improve cardiovascular health and reduce the risk of heart disease by lowering triglyceride levels and blood pressure, increasing HDL “good” cholesterol and helping to prevent blood clots and plaque buildups, keeping your arteries healthy and free from damage.

3. May Improve Bone and Joint Health – omega-3s can help improve bone strength and reduce risk of osteoporosis and can also help reduce inflammation and pain associated with arthritis.

4. Helps Fight Depression and Anxiety – studies have shown that people who consume omega-3 fatty acids on a regular basis are less likely to be depressed and also show reduced symptoms of anxiety. EPA is the most effective form of omega-3 for depression.

5. Improve Eye Health – DHA is a main component of the retina of your eye. DHA may help protect the eyes from macular degeneration (a leading cause of permanent eye damage or blindness) as well as other eye diseases.

6. Fights Autoimmune Diseases – an autoimmune disease is when your immune system attacks healthy cells in your body, mistaking them for foreign cells. Omega-3s can help reduce the risk of many of these diseases including type 1 diabetes and multiple sclerosis. These essential fatty acids can also help treat conditions such as lupus, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.

7. Can Help Promote Brain Development – omega-3s are necessary for the growth and development of the infant brain and can also promote eye health. It’s imperative that you get a good amount of omega-3s in your diet while you are pregnant and also in your child’s diet in the early stages of life. This has been associated with higher intelligence, improved focus, better social skills, less behavioural issues and the reduced risk of developmental delay, ADHD and other diseases.

8. May Help Reduce Age-Related Mental Decline and Risk of Alzheimer’s.

9. Reduce Risk and Symptoms of Metabolic Syndrome – metabolic syndrome is a combination of a number of health conditions including obesity, high blood pressure, insulin resistance, high triglycerides and low HDL “good” cholesterol levels. These conditions can put you at risk of heart disease and diabetes, along with other illnesses. Omega-3 fatty acids can improve these conditions and reduce your risk.

10. Improves Skin – DHA is found in your skin and is responsible for the health of cell membranes. Omega-3s can help manage oil production and promote skin hydration, improve complexion, reduce premature aging, and protect your skin from sun damage.

Omega-3s are vital for optimal health. You can increase your intake of omega-3s by eating more fatty fish, seafood, seeds, walnuts and beans and also by including an omega-3 supplement into your daily routine.

If you want to make a healthy change to your nutrition and learn more about healty eating, contact Steph, registered holist nutritionist! Start your journey today.

DO YOU STRUGGLE WITH HEADACHES OR MIGRAINES?

There are many different internal and external factors that can cause headaches and migraines. Stress, neck tightness, eye strain, sickness (sinus infections, colds, flu, etc.), strong smells, food allergies/sensitivities, food additives/flavourings, artificial sweeteners, hormonal imbalance/menstruation and mineral/vitamin deficiencies, to name a few. Whatever your trigger, being down and out with a migraine or headache isn’t fun.

Here are some natural remedies and healthy ways to manage your pain so you can get on with your day!

1. Avoid food allergens and potential triggers. Some common things that may contribute to headaches include monosodium glutamate (MSG – a flavour enhancer), foods containing nitrates (deli meat, hot dogs, bacon, sausage, etc.), alcohol (especially red wine), cheese/milk (dairy), chocolate, coffee, eggs, beef, pork, corn, tomato, food additives (colourings/preservatives), processed and pickled foods, etc. To determine what foods cause you issues, keep a daily food log and make note of your symptoms and how you’re feeling each day.

2. Drink lots of water! Dehydration can cause tension headaches and migraines as well as irritability. Make sure you're getting lots of water in throughout the day; aim for 2-3 L of water a day. Keep a reusable water bottle with you at all times and track your intake!

3. Magnesium is a very important mineral in the body. Magnesium deficiency has been linked to headaches/migraines. Load up on magnesium rich foods such as green leafy vegetables, fruit (figs, avocado, bananas, raspberries), squash, nuts/seeds (almonds, sesame seeds, sunflower seeds, brazil nuts, cashews), legumes (black beans, chickpeas, kidney beans), natural peanut butter, green vegetables, seafood, whole grains, oatmeal, eggs, dark chocolate and raw cacao. If you want to include a supplement in your diet, aim for 200-600mg/day.

4. Omega 3 Fatty acids can help reduce the frequency and severity of your headaches and they also have a number of other health benefits. Try supplementing with an omega 3 fish oil (high EPA and DHA) and include more omega 3 rich foods into your diet. You can find omega 3’s in fatty fish (salmon, mackerel, sardines, herring, tuna, seabass, trout), flax, chia and hemp seeds and walnuts.

5. Get into a good sleep routine! Aim for 7-8 hours of sleep each night, this will give your brain and body time to rest and reset.

6. Take breaks from your computer screen and other electronics – too much screen time and focus can cause eye strain and headaches. Be sure to take breaks while you’re working to give your eyes and mind a break.

7. Limit Alcohol. Alcohol causes vasodilation of the blood vessels which may cause headaches. Also, alcohol is a diuretic which results in loss of fluid/electrolytes and ultimately dehydration.

8. Essential Oils have therapeutic benefits and can help reduce the symptoms of a headache. Try applying peppermint essential oil to your temples and to the back your neck (Sage Peppermint Halo is a fantastic product!). You can also try diffusing lavender or eucalyptus.

9. B vitamins may have protective effects against headaches. Include foods rich in B vitamins and include a good vitamin B complex into your daily supplemental routine if you need it. Food Sources of Vitamin B include whole grains, meat (red meat, poultry, fish), eggs and dairy, legumes (beans/lentils), seeds/nuts (sunflower seeds, almonds, pecans), dark leafy greens and some fruits (avocado, citrus, bananas).

10. Apply a cold compress to your neck or head. This may help reduce the pressure, pain and symptoms associated with a migraine or cluster headache by reducing inflammation, slowing nerve conduction and constricting blood flow. For tension headaches, try a hot compress.

11. Drink Coffee or Caffeinated Tea. Caffeine constricts blood vessels, increases alertness and improves mood which can have a positive impact on headache symptoms. However, too much caffeine can cause dehydration so be mindful of your intake.

12. Yoga is a great way to relieve stress, increase flexibility, stretch and may help reduce the frequency, intensity and duration of your pain. Meditation, mindfulness and breathing techniques may also be helpful to reduce stress and pressure in your head. Any stretching will be good to relieve the tension in your body; try incorporating neck and shoulder stretches into your day.

13. Herbal Supplements such as ginger, feverfew, valerian, passionflower and butterbur may be beneficial in reducing migraine pain and frequency. Try mixing 3 cups of water with 2 tbsp. freshly grated ginger, steep for 5 minutes and enjoy!

14. Exercise often – regular aerobic exercise can help reduce the frequency and severity of your headaches. It also promotes overall wellness.

15. Try chiropractic adjustments, acupuncture or massage!

Listen to your body and focus on self-care each day. If you’re struggling with a migraine or headache, take a time out and allow your body to rest, relax and recover. Identify and avoid your triggers and find the remedy that what works best for you!

Contact Steph for more information on how a holistic nutritionist can help improve your aches and pains!

How To Improve Your Health & Wellbeing While Working Remotely

There have been a lot of changes in the workplace over the past few months with the pandemic. Some of us haven’t been able to work while others have continued on with their regular day with new precautions and protocols. For those of us who have been lucky enough to continue working from home, it’s important that you find the balance that works for you and to always keep your health and wellbeing in mind.

Although, working from home has its benefits, it also harbours its challenges. Here are some tips and tricks to help you enhance your wellbeing and productivity while working from home.

CREATE A HAPPY WORKPLACE

• Make sure your workspace is separate from you living space - create boundaries

• Find a space near a window to allow natural light and fresh air

• Purify with a plant and invest in a light therapy lamp

• Include pictures of loved ones, artwork and other things that are calming

MANAGE STRESS

• Set daily and weekly goals - plan, schedule and prioritize your tasks (use planner or optimize your smartphone calendar)

• Be aware and take control of your mood/thoughts; stay positive and focused

• Take a time out - do something you enjoy (read, exercise, cook, puzzles, etc.)

• Try a mindfulness app or take a yoga break

• Try deep breathing exercises (breathe in for 4 seconds out for 8, repeat)

• Relax and focus on you!

KEEP ACTIVE

• Schedule your workouts and set a fitness goal; put them in your calendar

• Get up every hour and stretch or move around (set a timer)

• Get outside once a day for a walk and get some fresh air

• Go to the gym or do a workout at home

• Aim for at least 30 - 60 minutes of physical activity every day

EAT HEALTHY FOOD

• Eat a healthy and balanced diet - this will give your body and your mind the nutrients and fuel that it needs

• Focus on whole grains, lean protein, fruits, vegetables, nuts/seeds, legumes and healthy fats

• Plan your meals. have groceries in the house and have healthy snacks ready to go

• Be mindful of your serving sizes and take a break away from your desk to eat

DRINK LOTS OF WATER

• Water helps flush our systems of waste products and toxins - dehydration can cause tiredness, low energy, headaches and reduced focus

• Aim for 8-10 glasses of purified water per day

• Have a water bottle at your desk and track your intake

REST AND REFRESH

• Sleep restores both your mind and body

• Regulate your sleep - go bed at the same time each night and practice good habits to improve your sleep quality

• Allow your body and mind to shut down and relax an hour before bed (reduce lights, electronics, noise, etc.)

• Trouble falling or staying asleep? Try mindfulness/guided meditation apps, white noise/sleep music, make a to do list and empty your mind

• Allow yourself some unfocussed time each day to refresh

WORK-LIFE BALANCE

• This is so important - don't let work bleed into your personal/family time

• Turn off your phone notifications or leave your phone in your office after hours - set limits

• Track your hours worked each day and week - know when to scale back

Finding this balance is key to your mental, emotional and physical health and it will also increase your productivity. Whether you continue to work from home or head back into the office, keep these simple tips in mind each day. Make your health and wellness a priority. You’re worth it!

 If you’re looking for the daily guidance, support and accountability to help keep you on track, check out Thrive’s online nutrition programs. Contact Steph, registered holistic nutritionist, for more details!

How To Avoid Holiday Weight Gain

The holiday season is upon us!🎄

This time of year can be challenging when you're trying to lose weight and maintain a healthy lifestyle. Holiday parties, festive cheers, family gatherings and Christmas goodies can make it so easy to lose focus – but it doesn’t have to! Here are a few tips to help keep you healthy and on track this holiday season!

Tips to help you stay on track this holiday season

1. Eat a healthy diet – focus on eating balanced meals and snacks each day that include lean proteins, fruits and vegetables, healthy fats and whole grains.

2. Don’t skip meals – especially on the day that you’re planning your holiday meal. Include smaller meals and snacks throughout the day leading up to your festive dinner. This will prevent overeating and help to keep you on track.

3. Exercise – bundle up and enjoy the season! Get out for a walk or hike with the family or a friend and enjoy the cooler temperatures. Try snowshoeing, outdoor skating or cross-country skiing! Staying active will help keep your mind occupied and your weight in check and the fresh air will help reduce stress and boost your mood. Get a workout in at the gym if you can!

4. Snacking – this time of year brings lots of chocolates, baked goods and sweets to the office and the home. Be mindful of how much you’re enjoying and how often, do your best to keep the snacks out of reach and out of sight! Have healthy snacks available at all times – things like fruits, cut up vegetables, nuts/seeds and healthy bars are great to have on hand. Enjoy in moderation!

5. Portion control – it can be easy to overindulge in your holiday favourites, however, all of these extra calories can cause weight gain. Try using smaller plates or measuring out your food to ensure that you’re having proper serving sizes. Do your best not to go back for seconds and don’t be afraid to say “no thank you”.

6. Mindfulness – take a time out when you’re having your meals and snacks. Sit, relax and enjoy your food. Chew it thoroughly and pay attention to your body’s fullness signals. Sometimes distractions can cause you to overeat.

7. Watch liquid calories – during the holidays, there are lots of fun beverages to be enjoyed – eggnog, hot chocolate, festive lattes, wine and cocktails. Do your best not to drink your calories, be mindful of how much and how often you’re indulging. Enjoy in moderation! Drink lots of water – stay hydrated!

8. Sleep well – get into a good sleep routine while you’re on Christmas holidays and allow yourself to get the hours of rest that your body needs each night.

9. Reduce stress - the holidays are filled with lots of fun and cheer, but they can also be stressful. Try to find time each day to enjoy the little things, to unwind and relax.

Christmas only comes once a year, so enjoy all of the little things! Just be mindful of what you’re indulging in and how often – and don’t be too hard on yourself. Stay active and keep focused on your goals. Have a date set to get things back on track after the holidays. 🍏

If you're looking for the daily guidance, support, and accountability to help you reach your weight loss and overall health goals in the New Year, contact Steph, registered holistic nutritionist, to learn more about Thrive’s online nutrition programs!

How A Holistic Nutritionist Can Help You

Making a healthy change to your diet and lifestyle will not only have a positive impact on your health, it will also bring you one step closer to reaching your personal wellness goals.

As a holistic nutritionist, I work with my clients to restore balance and create a state of overall nourishment and wellbeing using a holistic natural approach. Through an initial assessment, I will gather information about your health history, your current diet and lifestyle habits as well as your emotional state to help identify the root cause of any underlying health issues/concerns that you may have. From there, my goal is to empower my clients to improve their nutrition and overall health through a natural nutrient dense diet, a balanced lifestyle and a positive mind-body connection.

Improving your nutrition can help you:

• lose weight

• sleep better

• increase energy

• boost self-confidence

• enhance mental clarity and wellbeing

• reduce stress

• improve digestion

• control cravings

• look & feel your best

• improve your overall quality of life

Making a healthy change can also be beneficial to help you manage and improve existing health conditions:

• eating disorders

• food allergies/sensitivities

• skin conditions

• headaches/migraines

• stress/anxiety

• sleep issues

• PMS/Menopause symptoms

• obesity/weight issues

• high cholesterol

• high blood pressure

• diabetes/blood sugar

• inflammation

• auto-immune disorders

• arthritis

• depression/mood disorders

Fuelling your body with the right nutrients every day can also help prevent disease and keep you thriving!

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My goal is to provide my clients with the knowledge they need to make healthy food choice each day, along with the guidance, support and accountability to help them reach and maintain their weight loss and overall health and wellness goals.

Thrive’s programs are customized to each unique individual client and are focused on helping create a true lifestyle change! If you’re ready to make a healthy change, contact Steph, registered holistic nutritionist, to learn more!