Understanding Food Labels: A Holistic Nutritionist’s Guide

Navigating the grocery store aisles can often feel overwhelming, especially when faced with a number of different food labels boasting various health claims. As a holistic nutritionist, I believe that understanding these labels is crucial for making informed choices that align with your health goals. In this guide, I’ll break down the key components of food labels and offer tips on what to look for and avoid.

Key Components of Food Labels

1. Serving Size and Servings Per Container - The first thing to check on a food label is the serving size. This tells you the amount of food that the nutritional information applies to. It’s easy to overlook serving sizes and consume more calories and nutrients than intended. Pay attention to the number of servings per container, as a small package may contain multiple servings.

2. Calories - While not the only factor in a healthy diet, knowing the calorie content helps manage weight and energy levels. Remember, quality matters as much as quantity; aim for nutrient-dense foods that provide more nutrients, vitamins and minerals per calorie.

3. Ingredient List - Ingredients are listed in descending order by weight. The first few ingredients make up the majority of the product. Look for whole foods and recognizable ingredients, and avoid products with a long list of chemicals, additives, and artificial colours or flavours.

4. Macronutrients: Carbohydrates, Protein, and Fat:
        •       Carbohydrates: Look for whole grains and fibre-rich foods. Aim for complex carbs like oats, quinoa, and whole wheat, and be cautious of added sugars.
        •       Protein: Ensure a balance of plant-based and lean animal proteins. Beans, legumes, nuts, seeds, tofu, chicken, turkey, fish, etc. are excellent choices.
        •       Fat: Focus on healthy fats such as those found in avocados, nuts, seeds, and olive oil. Limit saturated and trans fats, often listed as hydrogenated oils.

5. Fibre - Fibre is essential for digestive health and can help regulate blood sugar levels. Look for foods with at least 3-5 grams of fibre per serving, and choose whole, unprocessed foods for the best sources.

6. Sugar - Added sugars can be hidden in many processed foods. Aim for foods with minimal added sugars, and check for sugar by different names such as high fructose corn syrup, cane sugar, and molasses. Natural sugars found in fruits and dairy are preferable to added sugars.

7. Sodium - High sodium intake is linked to hypertension and cardiovascular issues. The recommended daily limit is less than 2,300 milligrams for most adults. Opt for low-sodium or sodium free versions of processed foods and enhance flavours with herbs and spices instead.

8. Vitamins and Minerals - Check the Percent Daily Value (%DV) for key nutrients like vitamin D, calcium, iron, and potassium. These nutrients are vital for maintaining various bodily functions, and a higher %DV indicates a better source of these nutrients.
9. Health Claims - Terms like “natural,” “organic,” and “non-GMO” can be confusing. Here’s a quick rundown:
        •       Natural: This means minimal processing, but it’s not strictly regulated.
        •       Organic: Certified organic products follow strict guidelines, avoiding synthetic pesticides and fertilizers.
        •       Non-GMO: These products do not contain genetically modified organisms, but this doesn’t necessarily mean they’re healthier.

Tips for Holistic Shopping

• Shop the Perimeter: The outer edges of grocery stores typically contain fresh produce, meats, and dairy, which are less processed and more nutrient-dense.

• Cook More at Home: Preparing meals at home wth wholesome healthy ingredients will allow you to control what is going into your meals and what you’re consuming.

• Make a Grocery List: Plan what groceries you need a head of time and try to stick to your list.

• Don’t Shop Hungry: Be sure to eat before you go shopping, this will help prevent you from filling your cart with unplanned and potentially unhealthy foods.

• Listen to Your Body: Pay attention to how different foods make you feel and adjust your diet to support your individual needs.

Understanding food labels is a powerful tool in taking control of your health. By focusing on whole, unprocessed foods and being mindful of what you put in your body, you can make choices that nourish and sustain you. Remember, the journey to holistic health is a marathon, not a sprint. Happy shopping!

By incorporating these tips and insights into your grocery shopping routine, you can make more informed choices that support your overall well-being. Your journey to holistic health starts with understanding the food you eat, one label at a time.

If you are looking for more guidance on how to make healthy food choices that will help you reach your wellness goals, book your free 20 minute nutrition consult today!

The Power of Corporate Wellness: A Holistic Nutritionist's Perspective

Understanding Corporate Wellness

Corporate wellness programs are comprehensive initiatives designed to support and improve the health and well-being of employees. These programs can include fitness activities, nutritional guidance, mental health support, stress management, and more. The goal is to create a healthier, happier, and more productive workforce.

The Importance of Corporate Wellness

1. Enhanced Physical Health - When employees have access to fitness programs and nutritional guidance, they are more likely to adopt healthier lifestyles. Regular physical activity and balanced nutrition can reduce the risk of chronic illnesses such as heart disease, diabetes, and obesity. By promoting physical health, companies can reduce days of work missed and increase productivity.

2. Mental Health and Stress Management - Work-related stress is a significant concern in the modern workplace. Corporate wellness programs that include mental health support—such as mindfulness training, counseling services, and stress management workshops—can help employees manage stress more effectively. A mentally healthy workforce is more engaged, focused, and creative.

3. Improved Work-Life Balance - A well-structured corporate wellness program encourages employees to find a balance between their work responsibilities and personal lives. Initiatives like flexible working hours, remote work options, and family health days can help employees feel valued and supported, leading to higher job satisfaction and loyalty.

Benefits of Corporate Wellness for Employees

1. Increased Productivity - Healthy employees are more productive. When individuals feel good physically and mentally, they are more likely to perform at their best. Corporate wellness programs can lead to increased energy levels, better focus, and improved overall performance.

2. Higher Job Satisfaction - Employees who feel their well-being is prioritized are more satisfied with their jobs. Corporate wellness programs show that a company cares about its employees’ health, which can boost morale and foster a positive workplace culture.

 3. Lower Healthcare Costs - Preventive health measures promoted through wellness programs can reduce the need for medical interventions. Employees who maintain a healthy lifestyle are less likely to require extensive healthcare services, resulting in lower healthcare costs for both the employees and the company.

4. Stronger Community and Team Building - Wellness programs often include group activities such as team sports, fitness challenges, or wellness workshops. These activities can strengthen relationships among employees, build teamwork, and create a sense of community within the workplace.

Implementing an Effective Corporate Wellness Program

To maximize the benefits of corporate wellness, it’s essential to design a program that meets the specific needs of the workforce. Here are some tips:

1. Assess Employee Needs: Conduct surveys or focus groups to understand the health needs and preferences of employees.
2. Set Clear Goals: Establish measurable objectives for the wellness program, such as reducing days of work missed or improving employee satisfaction.
3. Provide Diverse Options: Offer a variety of wellness activities to cater to different interests and fitness levels.
4. Encourage Participation: Foster a culture of wellness by encouraging all employees to participate and by leading by example.
5. Evaluate and Adjust: Regularly assess the effectiveness of the wellness program and make necessary adjustments to ensure continuous improvement.

Conclusion

Corporate wellness is not just a benefit—it’s a crucial component of a thriving workplace. By investing in the health and well-being of employees, companies can foster a more productive, satisfied, and loyal workforce. As a holistic nutritionist, I advocate for the integration of wellness programs in every organization, knowing that the physical, mental, and emotional health of employees is the cornerstone of sustainable success. Embrace corporate wellness, and watch your workplace transform into a vibrant, dynamic, and healthy community.

Contact Steph, registered nutritionist today to learn more about workplace nutrition consults for your employee’s.

Down 30 Pounds - Happy and Healthy!

Before I started Stephanie's 6-week course, I was 220lbs with a constantly bloated and sore stomach, poor sleep quality, and deteriorating mental and physical health. Through Stephanie's assessment and 6-week course, I reached my first goal: lose 20lbs and weigh less than 200lbs. As I have not weighed less than 200lbs in over 2 years, I never thought that I would be able to lose that much weight. However, Stephanie and her program proved me wrong. Since then, my physical and mental well-being has improved drastically. I have continued the program independently and have continued to see progress. On my own, I have lost an additional 10lbs thus far, bringing my total weight loss to approximately 30lbs in 2.5 months.
Not only does Stephanie help you achieve your goals, but she helps teach you how to maintain your goals. What has helped me the most is Stephanie's motto that this is a "lifestyle change", not just a diet. With the help of her and her program, I have started to feel like myself again. Now, I feel happier, healthier, and better able to manage my previous eating habits (e.g., binge eating). To anyone worried about taking that next step in your journey, I highly recommend taking that step with Stephanie. I wouldn't be where I am or have the tools required to maintain my progress in this journey without her help. Thank you, Stephanie! You have helped me change my life in more ways than I can express.

Amber, Age 22

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!

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!