Felicia Newell,


Registered Dietitian, Nutritionist

& Personal Trainer

Sustain Nutrition


T: 709.749.5477

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© 2019 by Felicia Newell


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Two sugar-filled holidays, Thanksgiving and Halloween, are approaching us. The holidays are a time when we get together with family and friends and of course, what brings us together more than our traditional delicious yet high calorie dishes and treats. Followed closely by a holiday that kids love, and many adults love to hate (sure it’s fun, but the bags of treats staring at you all night after the kids go to bed, sometimes not-so-fun).

It’s perfectly okay to have turkey dinner with your family or share a few Halloween treats with your kids. However, we know how it feels when one thanksgiving meal turns into 3, and one treat turns into 10. So, it’s always helpful to have some strategies on hand that help us eat said treats in moderation, because it really is the dose that makes the poison. One small indulgence here and there is a non-issue, but it’s when it all adds up that..well, it all adds up!

Here are a few alternatives that can help you have a healthy holiday!



When you’re at the grocery store deciding between which products to buy, how often do you base your decision on the nutrition label?

Maybe you’re mostly label savvy but still have some questions, or maybe the label still looks like gibberish to you. So how do we know if a product is “good” or “bad” for us? We use these terms loosely, because there really are no good or bad foods. There are more nutritious, and less nutritious ones, and there is a time for each in a healthy diet. The goal is that 80-90% of the diet come from nutritious foods that fuel your body, and 10-20% can be room for eating for other reasons – enjoyment, convenience, etc.

Here is a quick guide to reading a nutrition label to help aid in your decision-making process in the grocery store, to help you get to that 80% goal.

Start at the top...

1.     Serving size

Look at the serving size and compare the serving size to that of what you would normally eat. The serving size may be smaller or larger to wha...

August 22, 2019

There are still a few summer days ahead of us. When the days bring high heat and high humidity, some other concerns tend to come along with the,. 

A question many people and many clients are asking is, how much water should I be drinking in a day? You’ve probably heard the common response, “drink 8 glasses of water per day”, when in fact it actually around 9-12 cups of total fluid required daily, which is more than 8 but also doesn't have to be just water, which is a bit more realistic for many people.

Even though getting 9-12 cups of fluid per day is a reasonable goal, it is not a perfect fit for everyone. Water is lost when we breathe, move, perspire and urinate. These losses are amplified on hot and humid days. Therefore, when considering your daily water intake, acknowledging the activities you are participating in and the amount of movement you complete throughout the day. Most importantly, periodically reflect on how you are feeling during the day. If you are feeling ligh...

DISCLAIMER: This post was developed in sponsored partnership with the California Strawberry Commission; however, as always, all opinions are genuine.

Just 8 strawberries a day – sounds pretty simple right? We busy humans tend to like ‘simple’; especially when it comes to making eating healthy a little easier.

Strawberries are not only low in sugar and calories, they also provide a unique combination of essential nutrients, dietary fibre and phytochemicals. One serving of eight strawberries has more vitamin C than an orange and is packed with beneficial antioxidants and nutrients including potassium, folate and fiber. With year-round availability, California strawberries are a healthy and versatile fruit to enjoy every day.

If you’re not already a fan of strawberries, you should be (or at least should give it a solid effort). Not only are they juicy and delicious, the benefits of strawberries are endless, and some will even surprise you. I will touch on the top 8 in thi...

One of the most comforting foods to eat during the colder months is a good ol' hearty chilli. I feel like chilli is one of the most nutritious and well-balanced 'one pot/one bowl' meals you can make as well. With the perfect balance of protein, high fibre starch, veggies, and tons of nutrients - with the power to keep you warm and stuffed for hours. 

Here is one of my favourite chilli recipes, taken from my 107 recipe low GI eCookbook, 'Everyday Cooking for Health'

Hearty Beef or Turkey Chilli 

  • 1 pound extra-lean ground beef, chicken or turkey (omit or use Textured Vegetable Protein to make vegan) 

  • 1 medium onion, diced

  • 1 medium green pepper, diced

  • 4 stalks celery, diced

  • 1 tablespoon crushed garlic

  • 4 cups diced tomatoes 

  • 1 can tomato sauce

  • 2 cups low-sodium black beans (e.g. Eden foods), drained and rinsed

  • 4 medium zucchini, diced

  • 2 containers low-sodium beef or vegetable broth

  • 1 tablespoon cumin

  • 3 tablespoons chilli powder

  • ...

Blueberry Avocado Muffins


  • 2 cups flour

  • 2 tsp baking powder

  • ½ tsp baking soda

  • ½ tsp salt

  • 1 ripe avocado

  • ¾ cup pure maple syrup or equivalent amount of sugar substitute for lower GI

  • 1 egg

  • 1 tsp vanilla

  • 1 cup plain Greek yogurt

  • 1 ¼ cup blueberries

  • 1/3 cup ground chia seeds (optional, for added fibre) 

Streusel Topping (Optional):

  • ¼ cup flour

  • 1/2 cup sugar

  • 3 tbsp butter

  • 1 tsp cinnamon


Whisk together flour, cinnamon, maple syrup, add butter and cut in by hand. Set aside. Line muffin pan with muffin liners. In a medium bowl, mix together the flour baking powder, baking soda and salt. In a mixing bowl spoon avocado and beat until smooth. Add sugar and egg, blend well. Add in dry ingredients and mix well on low speed. Gently fold in blueberries by hand. Scoop batter into muffin cups using spoon or ice cream scoop. Top with streusel topping and bake 375 for 25 minutes or until a toothpick comes out...

December 8, 2018

The importance of the microbiome in our gut (in general terms - the amount of 'healthy' gut bacteria we have) has been coming more and more into focus over the last decade.

The scientific consensus is evolving to show the importance of having a healthy gut microbiome a cornerstone in a healthy life. Recent research has demonstrated that the microbiome in the gut plays a pivotal role in both preventing disease, as well as promoting overall wellness - including weight loss, digestion, mental health, and more.

In this article we'll touch on a few ways to help you maintain healthy stomach flora with proper nutrition.

1. Prebiotic Fiber: The Foundation

Building a strong house starts with a good foundation. In the case of a healthy gut, the foundation is your prebiotic nutrients. Which is just a fancy way of saying food for the good bacteria in your gut. Stomach flora feeds on what's known as insoluble fiber, meaning fiber that we can't absorb for ourselves. Weird right? We have to eat th...

DISCLAIMER: This post was developed in sponsored partnership with the California Dried Plum Board; however, as always, all opinions are genuine.

New Year new us, right? Heading into the new year is always a good time to reflect on our health, and what we can do to improve our overall health.

Bone diseases such as osteoporosis may not get as much attention as heart disease, cancer, and other major diseases, but they are common, and in all seriousness, they take a large toll on the population’s overall health status and quality of life. Many individuals who suffer fractures as a result of osteoporosis suffer significant pain, height loss, and may lose the ability to dress themselves, stand up, and walk. Those with osteoporosis are also at risk of complications such as pressure sores, pneumonia, and urinary tract infections.

Roughly 10 million individuals over age 50 in the United States have osteoporosis of the hip[1]. An additional 33.6 million individuals over age 50 have low bone mass or...

Research shows that incorporating less meat, and more plant-based meals into your diet can contribute to a wide range of health benefits, including reducing the risk of chronic disease, better digestion, and even weight loss.

Going completely plant-based is doable for some people, however, the reality is that eating fully plant-based is not realistic for many others (due to food preferences, lifestyle, etc.). And no judgement here! People have eating habits and preferences for many different reasons. 

The more meals you can make plant-based, the more likely you will reap the health benefits! Contrary to those people that think they 'need' their meat at every meal to be satisfied - meals that contain plant-based protein sources, such as beans and peas, have also shown to be more satiating (meaning they make you feel more full and satisfied, and for longer) than meat-based protein meals

One step to incorporating more plant-based meals into your diet is to have a 'meatless' day....

With 5g fibre, 8g protein, 4g sugar and 17g net carbs (full nutrition facts below), these muffins make perfect low-glycemic snack, or even a quick on the go breakfast. You can substitute the raspberries in this recipe for blueberries or another type of berry if you prefer. You can use the recipe for regular-sized muffins or mini-muffins. Keep in mind that mini-muffins will not take as long to cook.

This recipe is from my 107 Recipe Low Glycemic Index Cookbook (on sale for 50% off for a limited time) - for more information visit here

Raspberry Yogurt Muffins

Serves 18


  • Olive or canola oil cooking spray

  • 2 ½ cups rolled oats

  • 3 cups whole wheat flour

  • 1 teaspoon baking soda

  • ¼ teaspoon salt

  • ¾ cups oil of choice

  • 1/3 cup brown sugar substitute

  • 3 eggs or 6 egg whites

  • 2 cups plain yogurt, regular or

  • Greek

  • 2 cups frozen raspberries


1    Preheat oven to 350°F and coat muffin pan with cooking spray.

2    In a large b...

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Getting through the Month of Thanksgiving and Halloween Treats

October 9, 2019

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Weight loss, registered dietitian, nutritionist St. John's. Offering weight loss programs, inlcuding meal guides, as well as counselling on digestive wellness, sports nutrition, food allergies and intolerance, diabetes and cholesterol management, and more. 

Weight loss, registered dietitian, nutritionist St. John's. Offering weight loss programs, inlcuding meal guides, as well as counselling on digestive wellness, sports nutrition, food allergies and intolerance, diabetes and cholesterol management, and more. 

Weight loss, registered dietitian, nutritionist St. John's. Offering weight loss programs, inlcuding meal guides, as well as counselling on digestive wellness, sports nutrition, food allergies and intolerance, diabetes and cholesterol management, and more. 

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