Felicia Newell,

BScAHN, MScAHN, NASM-CPT

Registered Dietitian, Nutritionist

& Personal Trainer

Sustain Nutrition

Efelicia@sustainnutrition.ca

T: 709.749.5477

  • White Facebook Icon
  • White Twitter Icon
  • White Instagram Icon

© 2019 by Felicia Newell

 

Follow Me

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...

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!

Today I am going to share something a little bit different with you. It may not be food or nutrition related per say, but it is most certainly wellness related. Managing stress and anxiety also makes it easier to develop healthy habits, which is what I'm all about of course. 

You might have (or might not have) noticed, but lately I have been working on more video posts, as I feel that it is more engaging for people to be able to see me and hear my message. However, writing also has many benefits as well. I can say what I want without having to go and edit a video (which takes longer); writing is also cathartic; and writing is a lot easier for people to save and read at their leisure (among other things of course). 

However, I didn't always have the guts to put myself out there as much as I do now. So, I want to tell you a story...

Five years ago I had a MASSIVE fear of public speaking. My 'Intro to Public Speaking' professor, and anyone in that class with me could vouch.

My first assignmen...

Let me first tell you…you may or may not know this…but you do not need smoothies, shakes, protein drinks, meal replacement smoothies – whatever you want to call them – to lose weight, or gain muscle, etc. Okay…now that’s out of the way…but let me explain why.

All of the nutrients (and more) found in smoothies, can be also included in regular snacks and meals. In other words, a smoothie is no better than a bowl of Greek yogurt, berries, and mixed nuts and seeds; or a piece of baked chicken, ½ cup of quinoa, and half plate of veggies, etc. However, smoothies/shakes are a great way to get in nutrients if you are busy, on the go, and need something quick and convenient, or if you simply enjoy having one!

What I do recommend as a healthy diet for the general population, and one that supports healthy weight management, is one that emphasizes vegetables, fruits, whole grains or other complex carbohydrates, dairy products or dairy alternatives, seafood, lean proteins, legumes and nuts...

Please reload

  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
  • Pinterest Social Icon
Featured Posts

Getting through the Month of Thanksgiving and Halloween Treats

October 9, 2019

1/10
Please reload

Archive
Please reload

Blog

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. 

RSS Feed

Check out my TOP

Nutrition & Wellness picks here!