Making every bite count with healthy ingredients and healthy habits | Join the Bite Club, a monthly newsletter encouraging workplace wellness
EPIC SPACES AT HOME | Since we are socially distancing, self isolating, and quarantining, making our home feel happy and safe has never been more important. Speaking to my designer friends, home decor sales have gone through the roof these past few months. Some are full-on renovating, some are freshening up their spaces with paint [...]
The saying, "Making lemonade out of lemons" puts a positive twist on something sour. When it comes to nutrition, a sour lemon isn't that negative at all. In fact, an acidic lemon actually creates a more alkaline environment in the body. What does this mean? Well, we want to create balance in the body and, [...]
Why a challenge? This is a chance to experiment with new recipes, watch for changes in your energy levels and satiety, and discover shifts in your metabolism. Photo by Daria Shevtsova on Pexels.com This challenge asks you to switch up your usual carby breakfasts for those that are a protein-focus. Unlike carbohydrates, protein does not [...]
Photo by Daria Shevtsova on Pexels.com https://videopress.com/v/GLSwBlnQ?preloadContent=metadata When we wake up tired, we want carbs! But, a protein-rich breakfast has many lasting benefits. If your wellness goal is to fire up metabolism, torch calories, have improved energy, or regulate blood sugar,then listen in!
Are you a night owl or a go-to-bed-early type? If you’re finding that you have a hard time getting out of bed in the morning, you might want to ramp up your sleep hygiene practices. Studies show that a lack of sleep contributes to feelings of stress in the body. Elevated stress and high cortisol can lead to inflammation, [...]
The cortisol and adrenaline have been on high alert lately as we try to survive and adjust our lifestyle through a pandemic. These important hormones get called to action when a stressful situation arises. While these hormones take first position to handle stress, our other hormones and body systems get pushed aside. This means our [...]
Are you tired of yo-yo dieting? Do you want to be able to manage weight without having to starve yourself? Not sure how to create healthy habits that will last? Discover 6 ways to healthy eating by using sustainable wellness tools, presented by Jen Casey, Certified Nutritional Practitioner and Health Coach. This class will give [...]
Smoothies are convenient, quick, easy and healthy. Yet, I’ve heard from some that they “don’t feel full”, or are “hungry again in an hour”. The reason? Not enough protein and fat. Many get complicated with their smoothie, adding in 5 different fruits, 3 different super seeds, and protein powders. This can be quite difficult to [...]
There is something about homemade seasonings. They are free from all the additives, hidden sugar, sodium and gluten that store-bought seasonings often contain. Who needs added sugar and salt? Not us. We've rounded up some of our fave homemade seasonings that you can add to grilled meats, roasted veggies, fried tofu and fish. Gather up [...]
There is so much pressure around diets, diet culture, and trends. Between paleo, keto, gluten-free, vegan, grain-free, vegetarian...it’s hard to know which way to lean. And, when you “break your label”, there’s guilt and shame around it. Humans like guidelines, structure, and rules. We like to follow plans to help us “stay on track”. But, [...]
You are what you eat isn't just a myth. And, what you put on your body is just as important as what you put in your body. These two things we do know. Foods like sugar and trans fats, and chemicals like fragrance and parabens, all have effects internally in your body and topically on your skin. [...]
In our recent online Nutrition and Fitness class, we touched on the effects of stress eating. If you missed the class, in short, chronic stress can lead to all kinds of issues around digestion, lowered immunity, disturbed sleep cycle, weight gain and depression. Enter cortisol to get us through. We actually need cortisol to survive. [...]
Us humans are creatures of habit. The structure and discipline of a routine helps to reduce stress, because we know what is coming next, day after day. A routine around bed time, also known as sleep hygiene, is proven to promote better sleep.. Children and pets crave routine, as it creates a safe, comfortable and [...]
During this time of social distancing, or physical distancing, all of my appointments have been moved to an online format. Book in for our usual 1 hour consults, and choose how you would like to visit. Options are Skype, Zoom, FaceTime or phone call. 60 mins, $95 / 5 sessions, $450 Meet you there! BOOK [...]
I am compiling this list for you, but mostly me, so I can always have something to refer to when I feel like I am losing it. We are officially ordered to socially isolate, avoid going to restaurants, gatherings, movies, and anywhere groups might gather. What a weird time this is! We have never seen [...]
Hormones, weight management, body image, body love, beauty products, aging gracefully, nutrition, and stress management, oh my! About this Event Join Nutritionist and Holistic Health Coach, Jen Casey, online (via Zoom) for 4 online modules focusing on women's health, including HORMONES: what affects them, how to balance them through nutrition and lifestyle. We have many [...]
BURNOUT // Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions: feelings of energy depletion or exhaustion;increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; andreduced professional efficacy. As defined by The World Health [...]
By staples, I mean the basics. I'm talking about Sunday pancakes, the pot of rice that you make on meal prep day, sandwiches, and the standard salads. Adding some simple toppings and additions will just give those staples a bit of a boost. I like to think we can make our food a little more [...]
You consider yourself a clean eater, you exercise, you buy organic kale and make a big smoothie every morning, yet that dreaded muffin top still lingers. Cortisol, our stress hormone, can take over many of our systems, including digestion, our sleep-wake cycle, reproduction, even our immune system. It is our flight-or-flight response that gets us [...]
I'm not referring to your ancestry DNA test, although those are super cool. This somewhat new, diet-focused DNA test focuses on how your body metabolizes macronutrients by testing the key genes responsible for metabolic processes within your body. It is based on studies showing how diet, exercise and environmental factors are related to how your [...]
I have to say, I don't travel alot. But, when I do, I make my health a priority. Yes, I still eat all the local fare, order in room service, rarely cook for myself, but I have found a way to do all this and not feel like I've completely fallen off the deep end [...]
We spend the entire year thinking, and hopefully acting, on creating healthy habits around food, exercise and mindset. Then, the Holiday season rolls around and it all seems to go out the window. Or, does it? There is no reason to feel guilty about it. You spent time with friends, family, ate beautiful food and [...]
Who likes a basic smoothie? I mean, smoothies are a great way to get in a quick breakfast or snack, but they can be boring. I like to create what I call, "recipes with benefits". This goes for just about every recipe I create or add to my client's meal plans. There should be a [...]
Need some help in the meal planning department? You aren't alone! Here are 5 easy steps you can take to ease the stress of not knowing what to eat every day. #mealplan #mealprepideas
Holistic Nutrition ~ using food on your face to eliminate chemicals Global News BC asked us to come back last November to do another Food On Your Face segment, this time making natural skin care gifts for the Holidays. My favourite kind of gift to give, and receive, is a homemade one. So much thought [...]
Heart health, weight loss, clear skin, better digestion, more energy....these are just some of the reasons to include more plant proteins in your diet. You don't have to go full fledged vegetarian to benefit. Simpy incorporate one plant-based meal each day, or try a #meatlessmonday. The key to plant proteins is variety. Each plant contains [...]
For many, grains can be really difficult to digest. After all, grains have only been a part of our diet for 10, 000 years, which is not that long when you look at the big picture. As a Holistic Nutritionist, I see many clients who have IBS (irritable bowel syndrome), skin issues, chronic inflammation, auto-immune [...]
Organic, rolled oats are a healthy soluble fibre, soothing on the digestive tract, and a perfect gluten-free grain alternative. Just as they are comforting internally, they are known to be just as soothing topically, on itchy and dry skin. Remember the chicken pox? That might have been your introduction to oatmeal baths! I use oats [...]
Feeling a little low in the energy department? There are a few questions to consider first, like...
This is not your traditional layered lasagna. It's sort of a shortcut which is exciting because you get to eat it faster. I skipped the usual lasagna noodles to keep this dish a bit lighter. If you follow a keto or paleo lifestyle, you'll like this version since it's noodle-less. I find my digestion is [...]
Since Canada finally ditched all the milk recommendations from the food guide, clients finally believe me when I tell them that we don't need milk to keep our bones strong and healthy. There are many plant-based sources of calcium that we can easily replace milk with. Not to mention, so many of us deal with [...]
Eat more plants, eat the rainbow, eat your veggies. These terms might be the new black of the nutrition world, but there is good reason. Plants provide fibre, phytonutrients, phytosterols, decrease inflammation in the body, regulate blood sugar, increase immunity, do not clog arteries, lower cholesterol and provide a source of protein that is not [...]
I get it! I love a little sweetness in my life, too! As babies, we were introduced to sweet tastes early with mother's milk, bananas, sweet potato and apple sauce. So, it's no wonder we think food tastes better when it is sweetened. The problem is the added sugar, and it can hide in everything [...]
5 things I do NOT do for a healthy me... As a Holistic Nutritionist, I do not only rely on food to stay healthy. A WHOLE-istic approach incorporates the mind, body, and soul, all the pillars of health, and self care. Here are 5 things I avoid to stay healthy...... 1️⃣. I do not count [...]
Can you think of anything more important than your own health and wellness? Even if you are a parent, you might put your child first. But, if you aren't healthy, how can you be the best parent you can be? Many do not realize they need the support from a Health Coach. As a Holistic [...]
Did you know that there are 6 stages of change? I met a woman today while my client and I were on a fitness-y walk, who has lost 65 pounds through proper nutrition, exercise and commitment to her journey. No “diets” or crazy restrictions besides sugar, regular meals, portion control and balance.She’s now in the [...]