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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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...

 *To pin this post for later: https://www.pinterest.com/pin/716987203146291909/

I have so many people that come to me and say "I can't eat healthy (or reach my nutrition goals), because I'm just SO hungry all of the time." This is when I tell them it's not because they're eating healthy, but they may not be eating the right type/mix of foods to help them feel full and satisfied all day long

Many people think that eating healthy means eating restrictively and possibly being hungry all of the time, but this is just not the case. 

You can feel full and satisfied eating a healthy diet, and two of the best ways to do this is to incorporate good sources of protein and fibre into every meal and snack. So I have put together a list of good sources of protein and fibre for you! (See below). This of course isn't every single source of protein and fibre, but it is an excellent start to give you some ideas on how to keep yourself full and satisfied from meal to meal (and snacks if you have t...

As we wind down 2016, I hope you have much to celebrate!I hope you are also thinking about meaningful changes you'd like to implement next year to make your life even more satisfying and vibrant! We ate, we drank (well many of us did anyway), we were merry, and then we ate some more. Now it’s time to get back on track (sorry...I'm not the happiest about it either!).

The Holidays are an exciting time of year; lots of joy, get-togethers, and traditions. However, with the Holidays often comes an over-abundance of high calorie foods such as baked goods, sauces, gravies, chips, beverages, etc.

Research shows that the average person will gain 7-10 lbs over the holidays!! Yes, it does add up, which is why it’s important to have some tips and strategies in your pocket to help with not over-eating.

Tip # 1 – Focus on keeping weight stable instead of trying to lose weight (if losing weight isn’t realistic, or a goal for you).

There are those that can weigh themselves as a guide to see where they’re at, and not get too caught up with the number, and the following tip is for you. (For those of you who prefer not to weigh in – that’s okay!). Try to weight yourself at the beginning of the holiday season. Make sure you stay in and around this weight throughout the festive times.

Note: The most accurate time to weigh is in the morning after you use the bathroom, or a...

One of the best strategies I use to help people achieve and maintain a healthy weight (whatever that means for them) might sound a little bit counterintuitive, but hear me out…

It’s the importance of eating something every 3-5 hours. This ‘something’ (aka meal or snack should also be filling, nutritious, and satisfying, 80-90% of the time, but we’ll talk more about that looks like more in another post).

Now, you might be thinking, “Well that’s counterintuitive, if I eat less, shouldn’t I lose more?” (You wouldn’t believe how many clients I’ve worked with who have this faulty theory). Yes, and no. There is a whole long slewed out answer that I’ll probably turn into another blog post for this, but yes, you do need to eat less to lose weight (creating a slight deficit than what your body needs). But, eating too much less than your body needs to function, for a long period of time, can cause you to lose muscle mass and/or cause your body to adapt to eating too little calories, and go into ‘s...

With how busy our lives are (and that ain't changing anytime soon), we truly need more services that offer affordable, healthy, convenience foods. This is why we are very excited to announce our partnership with LunchIn - a meal delivery service in St. John's, NL that delivers healthy, delicious, affordable Lunches right to your door! 

Since our goals so closely aligned (helping people in St. John's be healthier without having to overhaul their lives), we will be working together to provide even more 'healthy bang-for-your-buck'. Stay tuned for some exciting announcements in the coming weeks! Check out their website here, and their Facebook page here.  

Check out this quick video where I give an overview of our partnership. It's only a minute and a half, and at the end I give a coupon code for free delivery on your lunch in order!

Do we all know the dreaded feeling of being ‘hangry’? I think we do, but just in case...

Urban Dictionary definition (because that counts right?): “When you are so hungry that your lack of food causes you to become angry, frustrated or both. An amalgum of hungry and angry invented to describe that feeling when you get when you are out at a restaurant and have been waiting over an hour to get the meal that you have ordered”.

My definition of being hangry:

That point where you’ve been so busy, you keep telling yourself...“I'll get something to eat after I finish this task…”

(one hour later) “I’ll eat after I complete this other task…”

(two hours later) “I don’t care, don’t talk to me, I’m freaking starving.” (or some variation)

Co-worker/Friend/Anyone: “I have a box of donuts, would you like to have 1...or 6?” (again, or some variation)

You: “For the love of god, give me the whole box.”

Anyway, you get the point, right? We’ve all been there. Lost track of time, didn’t get a chance to eat, and...

First off let me tell you a little secret. At least, this will be a secret to many people (I know it because they tell me, and even I've told me this before). You are not flawed, and you are not a failure. If you don't currently feel like this, maybe you an relate to feeling this at at least one point in time.

If you do or have felt like this, it goes something like this. You try to make a lifestyle change such as getting healthier. Maybe you try a 'diet', and it goes well for awhile. You feel better. Maybe you even lose some weight. Then, it gets more and more difficult to follow, and you go back to old habits, maybe gain some weight back. This might make you feel like a failure, and that you're flawed. "Why can't I stick to this and be healthy?" "Other people can do it".

For one, scratch those thoughts right away when they come. They do not serve you or help you reach your goals. You'll hear me say this over and over again. You are not flawed, you are not a failure, and you are not, no...

If you need ideas for quick and easy breakfasts, then this post is for you!

According to the latest Tracking Nutrition Trends report, almost 40% of Canadians skip breakfast(1).

Eating a healthy breakfast has been associated with:

– Lower prevalence of overweight and obesity and reduced weight gain over time

– Improved appetite control which contributes to better choices made throughout the day

– Better intake of nutrients including calcium, vitamin D, potassium and fibre

– Improved energy

– Breaking the fasted state, which in turn reduces fat storage and muscle breakdown (2, 3, 4) (having lean muscle is important for our metabolism and for weight loss)

Having said all that, many people still do not eat breakfast for various reasons (lack of time, disinterest, lack of habit, lack of hunger, etc.). Time is a big barrier to breakfast eating; most breakfasts are made in 5 minutes or less (4). If you need ideas for quick and easy breakfasts, then this article may be for you!

Below you will find 34 t...

It's May 2-4 weekend! Yes, it's almost over, but many of us don't work tomorrow, so the relaxation and/or fun continues this evening. Of course you want to relax and unwind on a long weekend. However, calories from alcohol can really add up. If your one to partake in a few alcoholic beverages, but want to feel a little better the next day (and avoid total caloric overload), follow these tips: 

  1. Keep Hydrated.Drink one glass of water for every alcoholic drink. Or, just try to keep as hydrated as possible. Vodka and water, anyone?

  2. Avoid mixes, especially sugary ones. Many mixes have added sugars, which can lead to a stronger hangover the next day. The less ingredients the better. If you do choose a mix, choose a low calorie/low sugar one such as tonic water, zevia, etc.. Freshly squeeze juice whenever possible to avoid added sugars, colours and preservatives found in many store-bought varieties. Squeezing fruit close to cocktail time preserves more of the...

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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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