See what everyone’s talking about! *
Whether you’re looking to lose weight, reduce inflammation, or just get vibrantly healthy, my Online Diet & Nutrition Program is designed to give you the tools for LASTING change! *
🌱My brand new book. The InnerStrength Life: A Blueprint for Finding Empowerment Through Weight Loss & Vibrant Health (currently receiving rave reviews on Amazon!) with my exclusive CPR Diet & Nutrition Plan, my personal story of weight loss and recovery from illness, my guidelines for real lifestyle change, and 67 amazing recipes! 🌱Cooking demos, nutritional classes, lifestyle change discussions and daily motivation through a closed Facebook group.
🌱Daily monitoring of your diet and activity online and weekly weigh-ins. *
READY TO CHANGE YOUR LIFE? *
Go to the link in my profile to learn more about the program, see what participants are saying, check out some of my client ‘before & afters,’ and get registered! 💚
#weightloss #weightlossmotivation #healthcoach #vibranthealth #antiinflammatory #antiinflammatorydiet #gethealthywithme #nutrition #plantbased #nutritionist #onlinediet #amazonbooks #healthylifestyle #gethealthywithme #healthguru #knowledgeispower #liveyourbestlife #healthyisbeautiful #healthyrecipes #theinnerstrengthlife
Eating healthy doesn’t have to be boring, one color, or unpalatable 😋 Taste the Rainbow 🌈 is not just for Skittles. PC: @meowmeix
Cannabis, inflammation and your gut.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know that the internet is awash in cannabis today and that there are still mixed feelings for many about legalization.⠀⠀⠀⠀⠀⠀⠀⠀⠀
However, as a dietitian, I have been watching with interest as my clients have explored it (under the guidance of their physicians). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now that legalization is here, I plan on learning as much as I can so that I can be an evidence-based resource for you. Until then, however, I’ve asked my friend Emma Andrews, @emmarunsvan
, to give us the canna-basics. Link to her awesome article in my profile 🤓🌱⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have you used cannabis to support your gut or fight chronic inflammation?⠀⠀⠀⠀⠀⠀⠀⠀⠀
📷: Emma & @ineeeda
#legalizationday #cannabiscanada #cbdoil #inflammation #antiinflammatorydiet #guthealth #digestivehealth #womenincannabis #wellnesswednesday #wellnesswarrior
My husband is constantly DMing me recipes from all over the web, but this was one I actually paid attention to 😉🙃 It is delicious and perfect for a Fall night or when you're sick, or when you're sick on a Fall night.
🍂1-2 Tablespoons of coconut oil
🍂1 medium onion, chopped
🍂2 medium carrots, chopped
🍂1 large white or orange sweet potato, diced
🍂1 lb of ground pork
🍂1 teaspoon salt
🍂1/2 teaspoon basil
🍂1/2 teaspoon oregano
🍂1/4 teaspoon garlic powder
🍂 6 cups chicken broth
🍂4 cups baby spinach
In a pot, melt the coconut oil and add the diced onion and carrot until the onion becomes translucent. Add the pork and spices, breaking up the pork as it cooks. When the pork is done, add everything else except the spinach. Bring to a boil, then reduce to a simmer and cover. Cook for 20 minutes or until potatoes are tender. Stir in spinach and add more salt if needed.
We added extra carrots and spinach, and subbed bone broth instead of chicken broth. ///
RECIPE THANKS TO @uncommonlygoodhealth
My miracle tea 🍵✨ [A.M. version] #dailydetox
1 tbsp matcha
1/2 tsp turmeric, ground
3 tbsp ginger juice, fresh
1 tbsp lime juice, fresh
1/4 tsp cayenne
30 drops lemon balm
Dash of pepper (boosts absorption of turmeric)
GINGER increases the speed at which food empties from the stomach into the intestines, therefore, it helps with indigestion, acid reflux, bloating, and gas.
Both GINGER & TURMERIC are anti-inflammatory & high in antioxidants!
CAYENNE pepper helps boost the stomach fight infections, increase digestive fluid production and help deliver enzymes to the stomach, aiding digestion
LEMON BALM helps relieve indigestion, reduces anxiety, enhances cognitive function and relieves stress
#gastroparesis #fodmapdiet #gingertea #gingerturmeric #antiinflammatorydiet
If you're wondering if I'm sticking to my #AntiInflammatoryDiet
the answer is: mostly. I have my tequila fridays - not #AIP
, & 99% of Saturdays I have McDs - go ahead, pull your judgy pants on, but it helps the tequila belly lol. Other than that, my meals are either full on AIP or there's some modifications made. Being a family of 5, with 2 toddlers who are picky sometimes, but sometimes not (Ari more than Leo), & a preteen that is pickier than them both combined, and already spend $250/wk at the store so are trying to not heighten that bill more with my own stuff...well it's a struggle. I have definitely made a lot of healthier substitutions. This meal for ex the chicken had whole wheat panko breading (mine with the lightest coat) & turmeric, and the butter on the sweet potato is olive oil based. I also had the SP instead of the pasta alfredo side the rest of the fam had. Maayyyybe I would feel a bit better if everything I put into my body had anti-inflammatory properties, but that's just not realistic for us as a fam & even for me as a person. My taste buds & brain still fight with my stomach & endo over what tastes good vs is good. Either way, it's a lifestyle that has to work for my lifestyle. And that's ok.
✖️Food and autoimmunity✖️
I know all too well how difficult it can feel to commit to an alternative way of eating and how isolating an experience this can be.
Three years ago, my allergies led to chronic hives spreading over my whole body. This prompted me to undertake an elimination diet which some of you may know, called the Autoimmune Protocol (AIP), a diet that I initially experienced as highly restrictive and isolating.
I had several false starts.
How could I possibly stick to this diet when I have a late night NEED for almond butter? 🤷🏻♀️ These digressions happened more often than I like to admit! Plus, the diet was a real damper on my social life; eating AIP makes it virtually impossible to eat out or share meals with most people.
It was a journey, and one that asked me to reconsider my perspective and relationship to food, my health, and to myself.
Today, I see restrictive diets as a creative challenge, and the kitchen as a playful and invigorating space where I can unleash my creativity with food as medicine 🌻
I’ve settled into a smooth stride and even have a wonderful group of friends who have the same dedication to taking good care of themselves.
Today, I love sharing culinary discoveries that are AIP friendly, as well as resources to support, uplift, and empower others on this unique journey 💗
I believe we all have the capacity to build the skills that allows us more freedom, enjoyment, power and ease in our relationship to food and health 🙏🏻✨
💓 Do you have experience with a healing or special diet? What have you found the most challenging and what have you found the most inspiring in your journey with food?
Mmmmkay, can we just talk about this Instant Keto mug cake?!? 🍫 I’m seriously in love and so is my huge chocolate sweet tooth! It is low in sugar and uses almond flour which is more nutritious and less inflammatory than regular or wheat flour
1 tbsp butter
3/4 oz unsweetened chocolate
3 tbsp almond flour
2 drops stevia*
1/2 tsp gluten free baking powder
1 large egg
1/4 tsp vanilla extract
*original recipe calls for erythritol but I prefer to avoid sugar alcohols due to their inability to be digested so I use stevia or small amounts of coconut sugar*
👉🏼Melt butter + chocolate in mug
👉🏼Add almond flour, stevia, egg + vanilla and mix well
👉🏼Microwave 60-75 seconds
👉🏼Top with optional whipped coconut cream
Enjoy it!! 😋🍫🥄
Photo and recipe from @wholesomeyumblog
If someone reaches out to you, shares a story or shares what they are feeling, in whatever capacity, please allow them to share it in that space. It can take a lot of courage to open up, and know they have already thought about whether it will be taken as a cry for attention, or just a space to share.
Unless they are specifically asking you to, please don’t try to fix it with cold comfort comments.
What are cold comfort comments?
👉“there are plenty of fish in the sea, you’ll get over them in no time”
👉“they always come back”
👉“it’s a stage”
👉“it is what it is”
👉“you can always try for another one”
👉“at least you have insurance”
👉“you’ll be fine”
👉"They're in a better place"
We’ve all said something like this to someone with the best intentions, because we don’t like to see people we care about hurting. So, we try and fix it with a cold comfort comment. But what we really did is shut down the conversation because we were uncomfortable and didn’t actually know what to say to them.
While I am not thankful for the depression, anxiety and grief I deal with on a daily basis. I am thankful that my openness about it has brought others to me who’ve shared their stories, thanked me for being open and allowing them to not feel alone. I am thankful for those who didn’t shut down my feelings and provided a space for me.
It is ok not to know what to say, and to offer validating comments such as “I can’t imagine, but I am here” or “it sounds like you’re having a rough day”, or simply “I hear what you are saying”. If you really don’t know how you can offer support, it’s ok to ask them how you can help, but keep in mind that their mind is probably so full that they may not know how to respond to that.
If you’re reading this and you are suffering in silence, please reach out to your local distress centre. Here in Calgary the number is 403-266-HELP(4357). #loveoliveyourself
#justeatrealfood #depression #anxiety #grief
#womenshormones #autoimmune #adrenalfatigue #antiinflammatorydiet
#glutenfree #thyroidhealth #menopause
#infertility #pcos #periods
My FOUR ME today consisted of a walk to the grocery store for happy belly foods! I was looking specifically for anti infammatory foods-as healthy as possible! @wholefoods
Here is the Anti-Inflammatory Diet Pyramid, which was designed by the founder of Integrative Medicine, Dr Andrew Weil @drweil
It was designed as an evidence based, practical guide to eating foods that help reduce chronic inflammation, which forms the basis of many serious diseases, while promoting healthy aging and longevity! 🤸🏽♀️🏋🏽♀️
I am using this as a guide personally to build healthy meals that are also tasty!
Some of my favourite anti-inflammatory foods are berries, lentils/beans, cruciferous vegetables (like brocoli and bok choy), spices (like ginger and turmeric), whole soy foods and organic shitake and maitake mushrooms 🥦🍓
More on the Anti Inflammatory Diet: https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/what-is-dr-weils-anti-inflammatory-food-pyramid/
#antiinflammatorydiet #integrativemedicine #lifestylemedicine #nutrition #medicine #foodismedicine #eattherainbow #longevity #preventativemedicine #fitness
So just how ‘anti-inflammatory’ is your diet? We hear about the dangers of eating inflammatory foods and many popular diets eliminate whole categories of these foods. But it’s so confusing!! Should you avoid foods with gluten, eliminate all dairy, get rid of soy? The truth is that what’s inflammatory to one person may not be to someone else. That said there is some real evidence-based science out there vs the crazy scary stuff bouncing around the internet. The Dietary Inflammatory Index (DII) is a great tool based on thousands of studies to measure the inflammatory response to different foods. They have a free app (DII screener) you can download to see how truly anti or pro inflammatory your usual intake is. You answer 25 simple questions about how often you eat different foods, then you’ll get a score comparing your intake to a truly anti-inflammatory diet. Stick to the science!! #antiinflammatory #antiinflammatorydiet #inflammation #healthyfood #healthy #evidencebased #bewell #eatwell #eatwellbewell #registereddietitian #registereddietitiannutritionist #rd #rdn #nutrition #nutritionist #nutritionexpert #rdsofinstagram
Often times persons with autoimmune disorders have a difficult time digestive nutrients during the day. This is because often times autoimmune disorders are accompanied by digestive issues. Due to difficulty digesting food, it is hard to get all the benefits out of fruits and vegetables. Juicing provides a way for persons suffering from these issues to absorb nutrients. It is also a great way to fight inflammation, sickness, and toxins in your body! These are four different juices all with amazing benefits! #healthyfood #healthylifestyle #autoimmunedisease #dysautonomia #juicing #healthyeating #fitness #antiinflammatorydiet
Did you know that nuts can be difficult to digest for some people? Nuts, seeds, beans, and grains are high in anti nutrients that can inhibit the absorption of minerals.
A simple way to increase the bioavailability of the nutrients in nuts and seeds are to soak raw nuts over night in salted water. Drain, rinse, and dry in the morning toss with avocado oil then toast on the lowest temperature your oven can go. Stir every so often and season as desired. I like Himalayan salt and fresh rosemary with cashews.
It doesn't take much effort but can be a game changer for your digestion. Give it a go!
Lunch idea for a busy day
Broccoli slaw with carrots.
Jus add your favorite dressing and enjoy!!
I used olive oil, salt and Greek yogurt. It tastes surprisingly good.
Add some protein and some more fat and you have a full meal.
Getting creative with fish by making these yummy salmon patties! (Recipe courtesy of @lilynicholsrdn
). Whenever I talk with patients about eating more fish, a common concern is, "but what about the mercury?".
It's a valid concern! But luckily, we can use a handy acronym to help remember the 5 healthiest fish that are also low in mercury - S.M.A.S.H 🐟
Find out what these fish are and how you can eat more in my new blog post! #linkinbio
Chia seed and hemp heart porridge 🍓
Turkey & Spinach Stuffed Mushrooms- Another paleo inspired invention 😊
Cooking is my passion. In residency there s barely any time to do much else other than work and study. So right now I’m on vacation for a week in South Florida with my husband and oh man am I loving it! I’m taking this time to reconnect with all that is important to me, read up more on nutrition and experiment with recipes such as this turkey stuffed mushroom recipe to equip myself with resources I need before I go back to work.
I love this invention because #1
it is so quick (only took me 20 minutes) #2
it is super delicious and healthy.
👩🏻🍳👩🏻⚕️👌🏼😊 Here is how I made it
- heat a skillet, grease with coconut oil - place 5-6 portabella mushrooms on medium heat and cook each side for 2-3 min
- place mushrooms aside and in the same skillet sauté a cup of grape tomatoes for 2-3 min, then set aside
- now add 1 cup of chopped onion to the skillet, add 1 tblsp of coconut oil. Add 1 tsp sat, 1 tsp ground pepper, 1/2 tsp turmeric, 1/2 tsp chili powder, 1/2 tsp garlic powder, and 1/4 tsp cumin powder (or actual cumin seeds)
- after tomatoes become golden then add 1/2 lb ground turkey and cook for 5-6 min until thoroughly cooked
- remove turkey and in the same skillet cook 1 cup of spinach for 1-2 min
- at the end assemble: scoop some ground turkey onto the mushroom and garnish with spinach and tomatoes and ENJOY!
#vacation #cooking #paleo #antiinflammatorydiet #healthyeating #eatingclean #drpalrecipes #mushrooms #turkey #cookingdoctor #homemade #lifestyle #quickhealthymeals #keto #natural #residencylife
I APPLE-solutely loved this weeks' segment of @themarilyndenisshow
!📣 It was so fun sharing my tasty raw apple pie recipe so you can truly enjoy the flavours of fall.🍂 Plus, I shared a tonne of apple facts that will have you falling in love with apples this autumn.🥧
Here is a couple of the apple facts I shared on the show this week:
🍎 There is only one apple that is native to North America— the crabapple.
🍎 At 4 grams per average size apple, they are a great source of fiber.
🍎 Apple varieties range in size from a pea to the size of a small pumpkin.
🍎 There are over 8000 varieties of apples.
🍎 Apples are members of the rose family.
🍎 It takes about 36 apples to make one gallon of apple cider.
🍎 An average size apple contains 80 calories.⠀
🍎 Thanks to their high levels of boron, apples can help improve your memory, mental alertness, and electrical activity of the brain.
🎥 To watch the segment, head to www.marilyn.ca!
Tonight’s OMAD garlic, rosemary and thyme chicken thighs, celeriac and swede colcannon with bacon, cavolo nero and buttered rainbow carrots.
💕 Revisando varios articulos, encontré información bastante acertada por parte de un compendio de otras diez publicaciones cientificas y medicamente aprobadas sobre los beneficios de la Cúrcuma. Natural Medicines Comprehensive Database (La Base Exhaustiva de Datos de Medicamentos Naturales) clasifica la eficacia, basada en evidencia científica, de acuerdo a la siguiente escala: Eficaz, Probablemente Eficaz, Posiblemente Eficaz, Posiblemente Ineficaz, Probablemente Ineficaz, Ineficaz, e Insuficiente Evidencia para Hacer una Determinación.
Según esta clasificación seria:
PROBABLEMENTE EFICAZ: Malestar estomacal y Osteoartritis (en esta reduce el dolor tan bien como lo hace el ibuprofeno)
INSUFICIENTE PERO CON CIERTA EVIDENCIA: Comezón en Cancer de piel, artritis, hepatitis, diarrea, fibromialgia, alzheimer, entre otros
Se dice que la cúrcuma actúa directamente en los procesos inflamatorios. En conclusión, la Cúrcuma posee beneficios para la salud y su uso en la industria alimentaria tiene años. Te recomiendo que antes de utilizar colorantes artificiales o cubitos saborizantes, utilices Cúrcuma y aliños naturales. La Cúrcuma es fácil de conseguir en tiendas naturistas o mercados, no es costosa y se usa en poca cantidad ya que da un color intenso.
PRECAUCIONES: En el embarazo y la lactancia, Cálculos renales o biliares. Dejar de tomar dos semanas antes de una cirugia ya que interfiere con la coagulación sanguinea. #nutricionista #bienestar #Adelgazar #BuenosHábitos #Nutrición #estilodevidssaludable #Fit #EnForma #healthy #comersano #Fitness #PerderPeso #comidasana #gym #fitgirl #dietasaludable #dieta #bajardepeso #dietasana #españa #beneficios #comida #comer #curcuma #antiinflammatory #antiinflammatorydiet