Felicia Newell,

BScAHN, MScAHN, NASM-CPT

Registered Dietitian, Nutritionist

& Personal Trainer

Sustain Nutrition

Efelicia@sustainnutrition.ca

T: 709.749.5477

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© 2019 by Felicia Newell

 

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Happy Nutrition Month! As this very different Nutrition Month winds down, it is more important than ever to keep your health the main focus, as nutrition, health, and mental health go hand-in-hand. There are many nutrients that are involved with the normal functioning of the immune system and therefore we encourage eating a variety of healthy foods each day in order to support immune function.

At this time, it makes sense to stock up on non-perishable food items but avoid panic buying.


It is easier on the supply chain if people gradually build up their household stores instead of making large-scale purchases all at once. To do this, you can add a few extra items to your grocery cart every time you shop.

Good options are easy-to-prepare and shelf-stable foods such as California Prunes.

California Prunes and our immune system:

  • Prunes are a source of vitamin B6 and copper, which contribute to the normal function of the immune system

  • Prunes are a source of copper and mangane...

A New Year new us, right? (At least that's what we've heard over and over, right?). Cliche or not, there's good reason why - 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 qu ality 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.

Osteoporosis affects over 1.5 million Canadians, mainly postmenopausal women and the elderly. (1) Osteoporosis affects 1 in 4 women and more than 1 in 8 men over the age of 50 years, with 1 in 4 men and women ha...

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!

Thanksgiving

Although...

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

Ingredients:

  • 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

Directions:

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...

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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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