Mental Wellness

Find resources, articles, and recipes here from our community of holistic nutrition professionals. Topics covered include anxiety, stress management, your brain, and how holistic nutrition is connected. 

Let us help you reach your goals and resolutions this year! Whether you are looking to improve your health and wellbeing, discover a new fulfilling career you’ll love, or connect with an uplifting, supportive, and knowledgeable community, the Natural Nutrition Program can help! Request a brochure and connect with a branch today!

The top resolution for many people is to lose weight in the new year. This post sheds light on how to lose weight effectively according to research. You may also be interested in the No-Diet Solution post. If you’re interested in learning more and are fascinated by nutrition science, the program might be for you!

So you have decided to talk to a holistic nutrition practitioner. Or maybe you’re curious about what it would be like to be one and what it would look like to consult with clients. Here’s a little peek into what a visit might look like. Article by Bonnie Wisener, R.H.N. 

Blueberry Breakfast Crisp with Peanut Butter Banana Nice Cream: Are you making it a habit to not skip breakfast this year? If breakfast is this tasty, you wouldn’t want to miss it! This breakfast doesn’t just taste like dessert, but it’s full of antioxidants, fibre, and vitamin C. Antioxidants help slow aging and help brain function. Recipe from Kyle Young, R.H.N.

Dry January is a wellness challenge where participants abstain from drinking alcohol for the entire month of January. There are plenty of mental and physical benefits from doing this. If this is something you’d like to try, here is some information on it and some tips to help you succeed. Article from Naturally Savvy.

Here’s a light meal so you won’t feel weighed down, but with tons of nutritional benefits from the sweet potatoes, avocado hollandaise, and eggs. Add a light salad for a tasty meal any time of the day! Recipe from Karen Edgerton, R.H.N.

Bonnie has helped several clients and also given back to the CSNN community. She chose digestive health as her area of focus and takes a whole person approach to health with her clients. Check out her inspiring career story.

Is improving your mental wellness one of your resolutions? Deep breaths and a good night’s sleep are probably the first things you think of when you want to improve your mental health. But here are 3 additional surprising ways.

9 of the best foods you can have to impact your mood and help improve your mental health. Allison Tannis, R.H.N. doesn’t just share what to eat, but why these foods affect us in this way and also what to avoid.

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Mental Wellness Articles

  • Nutrition & Mental Health – Food and mental health are linked and there is more and more research over the years that supports the correlation between the two. Kristina Virro, R.H.N. shows us how holistic nutrition professionals can improve someone’s mood through food.
  • 5 Red Flags of a Fad DietRemember to treat yourself kindly in the new year. Holistic nutrition is not about dieting. Lisa Kilgour, R.H.N. shares the 5 red flags of a fad diet to look out for.
  • How to Get Healthy Skin Naturally  – Cold dry air can wreak havoc on your skin. Did you know there are delicious ways to support healthy and glowing skin? Allison Tannis, R.H.N. shares 9 science-backed holistic tips for healthy skin this year.
  • Probiotics for Moods and Stress? Yes! – Tina Cufaro, R.H.N., discusses the research into how and if probiotics can help with mood and stress.

Mental Wellness Facebook Live Replay (Feb. 12/18)

An interactive discussion with Holistic Nutrition Professional and CSNN Grad, Andrea Donsky, led by BOLO Inc. Founder, Caleigh Rykiss, about a holistic approach to mental wellness.

  • Nourish Your Wellbeing to Beat Burnout – Sharon K. Summerfield explores the topic of burnout and some strategies we can incorporate to help us beat burnout. It’s important to take care of your mental wellness, all year round.
  • 5 Strategies to Help Fight Seasonal Depression“During the winter months, Seasonal Affective Disorder (SAD) or ‘the winter blues’ is a very real thing that impacts many people.” Joanna Brown, C.H.N.C., shares Strategies to Help Fight Seasonal Depression.
  • 3 Ways Tech is Messing with your Mind – Orsha Maygar, MSc, BSc, C.H.N., explains how technology is messing with our brains, and what we can do about it.

Back to Basics

  • Back to Basics – Sometimes a simple approach to food is the healthiest. Emma Levez Larocque, R.H.N. shares some tips and insights, as well as a yummy recipe for an edamame spread.
  • Top 4 Plant-Based Proteins – Whether you are looking to eat more plant-based in the new year or are just looking to expand your culinary palate, here are the top 4 plant-based proteins to get you started. Blog post from Bethany Gettis, C.H.N.

Healthy New Year

Want to learn how to eat, cook, and live healthier this year? Holistic Culinary Certificate will teach you cooking techniques and introduce you to an array of whole foods and some holistic nutrition tips. Healthy Eating & Lifestyle Certificate is a fun series of workshops with topics like Gut Health, Healthy Fats, and Protein to give you a taste of holistic nutrition and some practical tips. Available at select branches via Zoom or Online.

Here is an easy and free resource if you would like to try a guided meditation from Heather Lillico, R.H.N. Mental wellness can involve taking intentional steps to calming and relaxing the mind. We hope this helps with any stress and anxiety you may be dealing with in the new year. Use this as a starting point to building better mental wellness habits for overall better health.

Roasting a whole chicken is not only economical but it’s great for your meal-planning. It can feed a lot and you’ll have delicious leftovers. This is a simple and delicious staple recipe to add to your repertoire. Recipe from Katie Chemij, R.H.N. 

Do you experience mid-afternoon crashes? You might be on the blood sugar rollercoaster. To help balance your blood sugar and keep your mood and energy steady, try these elixirs. They are refreshing and can help satisfy your sugar craving. This little trio is made up of Apple Cardamom, Pear Apple Rosemary, and Pineapple Star Anise. Recipe from Orsha Magyar, MSc., C.H.N. of Neurotrition. 

This versatile dip is full of flavour and can be paired with so many things. It packs a nutritional punch as well with the garlic, ginger, sesame seeds, and miso. It also happens to be gluten-free, dairy-free, vegan, and a total crowd-pleaser. Recipe from Renee Robbins, R.H.N.

This is a moist and delicious breakfast loaf (or anytime loaf) that is also healthy. It’s also quite filling because of the added protein. This recipe is sweetened with natural sugars and made without any dairy. Try it with some jam and peanut butter. Recipe from Emily Dawson, R.H.N.

When your body and mind is nourished, you will avoid burnout better and recover faster. You know you need better energy-giving food, but it can be tiring to even think about how to go about doing it. This post provides some useful steps to help you get going to support yourself, including some tips in the kitchen. Article from Barb Sheldon, MA, C.H.N. 

This family-favourite is something you should definitely make more in the new year. It’s easy, quick, and endlessly versatile. To make it even simpler, it can be made in the oven. Recipe from Samantha Rempel-Wry, R.H.N. 

Antioxidant-rich with blueberries but also healthy fats such as cashews, chia seeds, and almond butter, this  breakfast helps with cognitive function and protect against inflammation. Recipe from Delia Mota, R.H.N.

Sometimes it takes a personal health struggle to push you on a new path. CSNN graduate Melisa Cannella had a career “a-ha!” moment that changed her life and career for the better.

A perfect grab-and-go snack that is low in sugar but high in good quality healthy fats. Hannah Schmitt, R.H.N. shares this easy recipe, plus an important note on soaking nuts and seeds and the benefits. 

5 Healthy Slow Cooker Recipes for Easy Weeknight Dinners. These recipes are great for busy families who want to enjoy a healthy homecooked meal. Recipes from Joanna Brown, C.H.N.C.

Meg de Jong, R.H.N. shares a delicious recipe for her “Eat to Ease Your Anxiety” Nourish Bowl. Learn how the ingredients can be helpful in supporting your overall health and mental wellness.

Bone broth has a lot of nutritional benefits. Andrea Brown, R.H.N. shares her recipe for homemade bone broth using food scraps. Not only is this a simple and versatile recipe, it’s sustainable. 

Curry in a hurry! This is a quick and delicious Tuna Curry with a boost of anti-inflammatory turmeric. Recipe from Sarah Cuff, R.H.N.

Stress Less Smoothie

Lisa Chilvers, R.H.N., brings us this easy smoothie that can help you feel calmer, full of beneficial ingredients to soothe tension and relax. 

Hummus with a Twist

Orsha Magyar, M.Sc., C.H.N., shares this yummy dip packed with anti-oxidant rich and anti-inflammatory ingredients that’s brain-friendly.

Cognitive Support Certificate

AHN Workshops for Healthcare Practitioners

Upgrade your knowledge and earn association hours. Available at select branches via Zoom and through CSNN Distance Education.

AN102 Nutrition and Mental Health (Part 1) – Mood Disorders
AN103 Nutrition and Mental Health (Part 2) – Alzheimer’s Disease

Learn more about these workshops here: AHN Workshops

In fight or flight mode, your parasympathetic nervous system, which needs to be activated for digestion, won’t switch on. Let’s talk about anxiety and digestive health and walk through the stages affected…

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