For any of you who know me personally, you know that I'm a Registered Holistic Nutritionist and former Personal Trainer, and I love what I do! I consult my clients online via Skype, Email or by phone, so even if you live hundreds of miles away, we can still connect.
Nutrition and lifestyle changes have a wonderful impact on your overall well being, when you make small adjustments over time. Baby steps I like to call them. I've seen numerous positive results in people – digestive issues resolved, anxiety and depression helped without the need for meds, heartburn no longer needing medication, high blood pressure decreased, aches & pains reduced. People become energized and vibrant by improving their sleep habits and their diet. I could go on.
So, here they are:
Top 10 reasons you need a Holistic Nutritionist in your life
1. Food Plans Individualized for YOU – your likes, dislikes, allergies, food intolerances, lifestyle. All of these are taken into consideration.
2. Get to the root cause of your low energy, skin issues, sleep problems, digestive issues and so on, without resorting to meds – food is often your best medicine for many health concerns (not all).
3. Overcome your rut. Inspiration, motivation, guidance. You’ll receive support from your nutritionist to help keep you on track and make modifications as you go, as needed.
4. Learn how to eat to prevent illness and disease, rather than manage disease symptoms.
5. Better mood. Your confidence and self-esteem improve when you learn how to eat better, and your mind will benefit from the additional nutrients.
6. Digestion! Support your gut health, and be free from after-dinner bloating and gas.
7. Learn a holistic model of health, which includes lifestyle modifications, as well as dietary guidance.
8. Good-bye crash diets and quick-fixes. Diets are time-limited and don't work long-term. Get healthy over time and weight loss will be a natural side effect. Say hello to glowing skin, improved energy and vitality, better sleep, healthy bowel movements – Adios waste and toxins!
9. Smile more! A side effect of getting healthy is your mood improves! Diets make you miserable and promote feelings of deprivation. They’re not sustainable.
10. Learn what nutrients you may be deficient in due to medications you are taking. If needed, use foods and supplements to replace lost nutrients. Quite often, the very nutrient you need is being depleted by the drug you’re taking.
If you would like to look and feel fabulous and are all about doing it naturally, would like to avoid medication for something that can be improved with diet and lifestyle, and are willing to invest time in yourself for life-long positive changes, then send me an email and we’ll chat about how I can help you.
Connect with me for a Complimentary 20 minute Discovery Session.
Yours in health,
Aging is the natural process our bodies go through, and regardless of whether or not we want it to, it’s going to happen to each one of us. We can’t prevent it. The majority of us over the age of 30 groan at the thought of yet another birthday.
We all have preconceived ideas in our heads about what aging means….being confined to a wheelchair, a cupboard full of medication, weekly visits to the doctors, unable to do the things we love to do, becoming a spectator of life and not a participant, wrinkly faces and bodies...you get the idea.
If we have family members with certain sickness and diseases, we may think it’s inevitable that our life will take the same path. And you’re right, it could very well end up that way….IF our lifestyle, diet and mindset resembles that of the relatives with those same diseases.
The thing is, research tells us that although genetics certainly play a role, what plays an even bigger role is our Lifestyle, Diet and the way we Think.
This is great news!
We can decide for ourselves the extent to which we will or will not age well. It’s a big mindset change, but one that is so worth changing.
Basically, if you want to end up like your relatives, then continue living the same way they do...after all, we learn our traits and habits from our family, and these traits and habits form how we live our lives and then get passed on to our children...and so on. The cycle continues.
If though, you decide that you want to break that cycle for yourself and the next generation, and choose for yourself how you’ll proceed through the aging process, then Yay for you!!
To get you started on your way, read on for my Top Foods for Aging Well, and Foods That Speed Up Aging.
Top Foods For Aging Well:
Green leafy vegetables - Spinach, kale, beet greens, swiss chard - These supply much needed nutrients to support eye health, skin, bone health and prevent diseases
Wild-caught fish - Slows the aging process by providing anti-inflammatory Omega-3 fats
Berries - Powerhouse antioxidants
Anti-oxidant rich Teas - Such as green tea, oolong tea, white tea and rooibos tea. These contain polyphenols that protect cells from free radical damage.
Herbs - Garlic and Turmeric contain cleansing nutrients and anti-oxidants that can slow down aging
Foods That Speed Up Aging:
Artificial sugar or other artificial ingredients - The large number of chemicals in these cause faster aging.
Refined sugar - This is the top food that causes faster aging in most people. It damages cells and causes wrinkles.
Alcohol - Overall, alcohol is pro-inflammatory and speeds up aging. The occasional glass of red wine may be beneficial as it contains resveratrol, an important anti-oxidant.
Grains - If not sprouted, these are pro-inflammatory and speed up the aging process.
Trans fats and hydrogenated oils - Promote inflammation due to being processed, which may lead to heart disease, premature aging, and some cancers.
Yours in health,
Connect with me for a complimentary 20 minute Discovery Session at firstname.lastname@example.org
A healthy digestive system is the key to overall health, and participating in regular exercise will help improve digestion and elimination.
Different types of exercise can play different roles in the body. While cardiovascular exercise strengthens the muscles of the abdomen and stimulates the intestinal muscles to move contents through the digestive system, extreme exercise like running can actually cause negative effects on the body.
So, to help support Digestion, choose light to moderate exercise that increases heart rate and breathing, which will also help produce more efficient bowel movements.
Today's challenge - if you have the option, why not take the stairs up and down a few times today instead of the elevator or park the car extra far away from the store? Every little step counts - literally :)
May Anne xo
It’s been a long day at work, and you either don’t feel like cooking dinner or you just don’t have the time.
That’s where convenience food and processed food comes into play. Quick and frozen meals are grabbed on the go when there just doesn’t seem to be enough hours in the day. I mean, who couldn’t use a little more time in the day? We’re all busy with work, family, kids, etc. The thought is “if I just pick something up on the way home, then I won’t have to spend time cooking, and I’ll have more time with my family and for other fun things….right?”
Well, maybe...but what are the risks if this is repeated regularly over the long-term? I mean, once in awhile isn’t such a big deal, it’s when it’s done repeatedly. So, the deal is, most convenience foods provide little to no nutritional value and have excessive amounts of sodium, sugar, and saturated fats. They are also LOADED with preservatives, unnatural coloring, added flavoring and other substances. So, they’re not giving us what we need, and they’re giving us plenty of what we don’t need.
Eating these things regularly can quickly begin to harm a person’s health, which can lead to serious health issues. Your body is meant to process, assimilate and eliminate natural substances, so imagine the burden your body is under when it has to deal with all the junk? The body’s ability to digest these foods can be challenging, since convenience food become modified when processed.
I get the whole making-dinner-from-scratch every night thing can be a pain in the butt. It’s time consuming - I don’t disagree, and not everyone has the time to cook every night. I just want you to think for a minute though, about the costs (time, money, health) of “convenience foods” over the long-term, including trips to the doctor, missed days at work/school, feeling lousy and not to mention the effect processed foods and their plethora of toxins has on your kids when their growing bodies require adequate nutrients to thrive.
So then, what are some easy-yet-healthy solutions?
TIP #1 - Take a few hours one day a week and prepare meals in bulk (chili, casseroles, soups, stews, roasts) and you’ll have at least a day or two of LEFTOVERS for that week, plus you can freeze a few of those meals for later use.
TIP # 2 - Get a list of easy crockpot recipes (hello Pinterest!) - a little preparation the night before and you’ll be coming home to a delicious meal with the side benefit of a yummy smelling home (and again - LEFTOVERS!)
TIP#3 - Get the kids involved! If your concern is not having enough time after work/school together, make it fun and get them involved with meal prep. You’ll be teaching them lifelong skills in the kitchen and modelling a good example of healthy eating (and spending time together).
TIP#4 - Consider creating a monthly or bi-monthly menu, where you have themes over the course of a month or week….ie Pasta Mondays, Vegetarian Tuesdays, Fish Wednesdays, etc. That way, shopping and meal prep becomes MUCH easier as you go.
TIP #5 - If you absolutely must pick something up (and I hear ya, I need to do this sometimes too) try the freshly prepared meals at your local grocery store (I’m not talking about the breaded chicken and taters). They often have a variety of freshly made salads and casseroles that you can choose from and they're all ready to go.
Remember, even baby steps are a step in the right direction - so, if you manage to incorporate any of these tips this week, give yourself a pat on the back and tell yourself - I can do this….because you absolutely can.
May Anne xo
Connect with me for a complimentary 20 minute Discovery Session at email@example.com
Who says we shouldn't look and feel our best? Somewhere along the way, it has become the norm to associate aging with illness and the inability to do the things we love to do. Aging absolutely brings along some unwanted changes in our body - trust me, I know! But, I don't believe it means we need to adopt an attitude of "that's just the way it is now." Yes, it may take more effort than it used to - from experience, I can pretty much guarantee it will! But, I can also say that taking the time and effort to nurture our body and mind, and give it what it needs to thrive, is so worth it. And you....are absolutely worth it!
Something I've noticed is that sometimes we're not aware of how bad we feel until it improves.
This is possibly because feeling poorly has been a part of our life for so long and we don’t know any different or perhaps we learn to adapt to things like fatigue, aches & pains, digestive discomfort, allergies, mood swings, the inability to lose weight, etc., that we don’t even notice them anymore. Essentially, we stop listening to our bodies or perhaps attribute it to aging.
If we change our belief and realize that aging and illness do not need to go hand and hand, our body can repair itself if we give it what it needs.
May Anne xo
Some of the most common digestive issues we face include heartburn and intestinal discomfort due to bloating and gas. While these symptoms can be associated with other conditions, most often they are due to the type of food we have eaten.
Heartburn, (gastric reflux), is a common gastro-intestinal symptom with a number of dietary triggers. These include coffee and other caffeinated beverages, alcohol, citrus fruits, tomato products, fatty foods and spicy foods. This burning sensation in the lower chest is the result of acid from the stomach entering the esophagus, causing irritation. Simple steps to avoid heartburn include identifying and removing trigger foods from your diet and not overeating.
With excess bloating due to intestinal gas, there are many potential sources. Over-eating and inadequate chewing of food are common causes.
In fact, a lot of our intestinal gas that can cause discomfort is due to swallowing air with the food we eat.
What can we do about it?
Take your time with meals and thoroughly chew food, which will contribute to less swallowed air.
Gas can also be produced by the intestinal bacteria that are fermenting undigested fibre and starches in our food. This happens in the lower gastro-intestinal tract. Ensuring a healthy balance of bacteria is an important step towards proper digestion. To boost these good bacteria, consider introducing a daily probiotic supplement, gradually. Give it a week or two for the healthy flora to become established.
Digestive health is essential to our overall health. A well functioning Digestive tract allows us to absorb the essential nutrients our bodies need to thrive. There are simple steps you can take to reduce your chances of common digestive issues like heartburn and bloating, and natural health products specific to digestive health can support your often overlooked inner ecosystem.
Here are some tips for supporting your digestive health:
BLOATING anyone?? I've SO been there!
Abdominal bloating happens when your stomach area feels full and tight. Often, you will notice some swelling in your abdomen. Common causes include overeating, PMS, irritable bowel syndrome, constipation and lactose intolerance. Along with dietary changes, EXERCISES can help relieve bloating symptoms. If symptoms of bloating persist, you should see your doctor.
Some helpful tips:
CARDIO exercises may help relieve abdominal bloating. Exercising helps gas pass through the digestive system. Engaging in a form of cardio exercise for a minimum of 10 minutes can bring relief. You can try walking (your dog will love this, if you have one - my fur-ball forces me to get my butt moving every day!), cycling, swimming, jogging, stair-climbing or step aerobics, or my personal favourite - hiking! Aim to increase the time of your cardio workouts until you are exercising for 25 to 30 minutes three to five times per week.
Yours in Health,
May Anne xo
May Anne Jordens-LaFlamme is a Registered Holistic Nutritionist and the owner of "Wellness with May Anne." She is passionate about helping women look and feel their best, so they can live a more fulfilling life - without dieting, deprivation, relying on willpower or cooking separate meals for the family.