Holistic Nutrition Articles

Holistic Weight Loss – the no diet solution
Prepared by: Allison Tannis, MSc, R.H.N.

Is it possible you’ve been thinking about this all wrong? Dieting doesn’t equal sustainable weight loss. In fact, most people would say dieting results in frustration. Successful, sustainable weight loss comes with a holistic healthy lifestyle – not from a diet. It is more than just counting calories! Holistic weight loss not only helps you drop the weight – it also promotes energy and a sense of well-being cognitive, as well as cognitive and cardiovascular health. It’s time to ditch the diet and start feeling healthy.

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Your Health and Seasonal Eating in B.C.
Prepared by: Sisley Killam, R.H.N. | thepurelife.ca

Seasonal eating: you’ve heard the term before, but what does it really mean and how can it benefit you?

When we strip down the fad diets, trendy foods and lifestyle hacks, what we often find ourselves left with is what we started with: real, whole foods that we grow from the ground. Seasonal eating is something that is ingrained in our humanity and something that all of us can thrive off of in our own unique way.

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Eating Organic on a Budget
Prepared by: Debora Palmieri, BASc, R.H.N. | myhealthychoices.ca

Ideally, for our bodies to thrive and to reduce our risk of illness and disease, we need to minimize our exposure to toxins. Pesticides, including herbicides and insecticides, are chemicals used to kill living things, such as insects and weeds. Consequently, ingesting these toxic chemicals can have a negative effect on your health; so naturally, eating food that hasn’t been sprayed with pesticides is going to be better for you.

…The good thing is that there are plenty of ways you can still enjoy organic foods and save money.

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Eat Your Water with These Hydrating Foods
Prepared by: Kathleen Trotter, MSc, CanFit PTS, CSN, R.H.N. |  kathleentrotter.com

Most of us know that staying hydrated is important, yet too many of us don’t make it a conscious priority. By default, staying hydrated becomes relegated to a “when I think about it” health habit vs the “non-negotiable” that it actually is.

Appropriate water consumption wards off dehydration — think fatigue, muscle cramps, low blood pressure, rapid heart rate, and even organ failure — and facilitates a litany of positives including mental and physical alertness and optimal energy and tissues repair, not to mention a sense of fullness that helps one say “no thank you” to tempting treats.

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Intermittent Fasting – Ancient or All the Rage? 
Prepared by: Jenn Camirand, BA, R.H.N., CNE  |  bewellnutrition.ca

Is it possible that by making key changes to my daily dietary regimen and learning to better understand how my ancestors were able to not only survive, but thrive, in times of limited food supply may actually contribute to better physical and cognitive health? Could getting our foot off the food accelerator and onto the brake, actually save our species from self-destruction? These are only some of the questions that come to light when one, if charged with the task of unravelling the intricacies of Intermittent Fasting, may very well find themselves asking.

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Superfoods are great, but variety is super!
Prepared by: Jessica Mitton, C.H.N.C., CNE  |  jessicamitton.com

While people rightly enjoy a good superfood, caution must be exercised in relying solely on these foods for our overall nutrition intake. Marketers love to misuse the term to sell products that may not always be as super as they are made to seem. Plus, it is easy to be lured into the false idea that superfoods – genuine or otherwise – should be consumed at the expense of other health-giving foods.

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Kombucha, Kimchi and Other Fermented Foods
Prepared by: Debora Palmieri, BASc, R.H.N. | myhealthychoices.ca

What do kombucha, kimchi, and kefir have in common? If you aren’t yet familiar with these probiotic powerhouses, you may not realize that these are all fermented food items. Now growing in popularity, kombucha can be found on almost all grocery store shelves and for good reason. So what’s the hype? Let’s take a look at what kombucha is and why it, along with other fermented foods, should be a part of your daily diet.

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A Holistic Approach to Sports
Prepared by: Meagan Duhamel, R.H.N.  |  lutzofgreens.com

Holistic health goes further than simply nutrition. Of course, I want to fuel my body with proper nutrition—and for me, that consists of plant-based, nutrient-dense whole foods—but it goes deeper than that. For me, the body, mind, and spirit are not separate; they are one. I feed my spirit, I train my body, and I focus my mind. And it’s this combination that has allowed me to excel at the highest level of Olympic sport. Being an athlete is not just about going to a competition and winning a gold medal. It’s about the daily pursuit of excellence.

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Gut Feelings: Harnessing The Gut-Brain Connection To Improve Mood
Prepared by: Orsha Magyar, M.Sc, B.Sc, C.H.N  NeuroTrition.ca

How we feel emotionally really resonates in our gut. When I get nervous about something or feel that something isn’t right, for example, I literally feel “butterflies” in my stomach. And stressful experiences can drastically change my appetite from urgent food cravings – “I just need chocolate now!” – to zero appetite.

But how are our emotions actually transferred to our gut? And how does our gut then influence our moods?

The key link for transferring our emotional intuitions from your brain down to your gut is the vagus nerve – this is a physical representation of the mind-body connection.

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The Science Behind Holistic Nutrition
Prepared by: Jenn Camirand, R.H.N.  bewellnutrition.ca

Given that Holistic Nutrition looks at the whole person and is NOT solely interested in food, food as the medium through which the body can, and does, if it is in a state of homeostasis, obtain usable isolated nutrients, we are also interested in the How, When, Where, Why and with Whom, of each individual we see. It is here that we find OUR science. Not simply hard science – but a weaving of hard science and social science. This blending of the two allows us to celebrate research outcomes that promote longevity, connectedness, culture, both ancient and new, the good and the bad of each, and of course we do look at food, whole food.

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Pure and Simple: Why Whole Foods Should Come Before Supplements
Prepared by: Jessica Mitton, C.H.N.C., CNE, for OptiMYz Magazine’s Dec 2017/Jan 2018 issue

With so many supplements on the market these days, you could be forgiven for thinking that we can all stay healthy just by taking a cocktail of capsules and not worry so much about eating whole foods. But this isn’t the case. Supplements have that name for a reason; they are intended to ‘supplement’ our diets at those times when our bodies need that extra boost or support.

If you’re ill, have a health condition or exercise hard and need a little help to bring your body back into balance, then a supplement may be just the ticket. Supplements are a great way to support and complement good eating habits, but they are not there to replace whole foods. If you are eating a poor diet and taking a multivitamin, hoping it will keep you healthy, then think again! There are many benefits that come only
from eating real, whole foods.

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The Facts On Fats
Prepared by: Lisa Tsakos, R.H.N., for OptiMYz Magazine’s Aug/Sept 2017 issue

In the past, the word “fat” conjured up images of greasy fries, but now the issue of fat is more complicated. Research has flip-flopped on the benefits and dangers of various dietary fats. Is butter back? Aren’t nuts too high in the “F” word? Should we eat less fat or more fat—and what types?

The answers lie in the chemical structure of fat. The length of the chain, the number of single vs. double bonds and how dietary fats convert once they’re in the body—each play a significant role in your health.

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Where Does a Certified Holistic Nutritional Consultant Go After Graduation?
Prepared by: Karen Gilman, R.H.N. | CSNN Community Relations Administrator

Since 1994, the Canadian School of Natural Nutrition has been “Teaching the Medicine of the Future” through its program in natural nutrition. The education at CSNN is founded in practicality and rooted in science and ancient wisdom. Students of the program get hands-on training with a practical application of knowledge and expertise. Graduates become holistic nutrition professionals with a variety of career options to choose from, including working in health food stores, gyms, wellness centres and medical clinics.

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What to Expect at a Holistic Nutrition Consultation with a CSNN Graduate
Prepared by: Bonnie Wisener, R.H.N.  |  bonniewisener.com

There are so many good reasons to visit a Holistic Nutritional Consultant. Chief among them is that you are making the decision to take a proactive approach to your current and future state of health. Holistic Nutrition provides a proactive and accountable approach to health care that helps you to take personal responsibility for your health.  Proper nutrition is a key component in balanced health. It is essential to healing, quality of life and longevity.

A qualified Holistic Nutritional Consultant is trained to assess and identify any current nutritional imbalances, and to develop unique nutrition, lifestyle and supplement protocols that can help bring your body back into proper balance, thereby resulting in optimal health.

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Nutrition from the Ground Up: Organic gardening for optimal nutrition
Prepared by: Tricia Sedgwick, R.H.N.  |  theworldinagarden.com

Have you ever wondered why fresh produce from the grocery store can lack flavour or even be tasteless? Or have you compared the taste of a conventional supermarket tomato to a fresh plucked, organically grown, warm, juicy, sun-kissed tomato off the vine? If you have the tasted sun ripe fruits and vegetables straight from the earth you may have noticed they are bursting with flavour.

I learned long ago in my organic gardening ventures that vitamins and minerals are responsible for the flavour in our food.  On average, most produce will lose 30 percent of its nutrients 3 days post harvest. Spinach and other leafy greens will lose up to 90% of its vitamin C with in the first 24 hours of harvesting!

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Take Responsibility for Your Health, Happiness and Life Using Holistic Nutrition
Prepared by: Eleanor Healey, R.H.N.  |  trulyme.ca

Becoming a Registered Holistic Nutritionist™ changed my life. Not only was I able to greatly improve my health issues, but I was better equipped to help people. How? In a nutshell, learning about holistic nutrition allowed me to do what I hadn’t done previously: take my power back.

My early years were spent listening to everyone else, not being able to speak up for myself and having a very difficult time figuring out what I really wanted or needed. Until I discovered how to take responsibility for my health—including mind, body and spirit—I felt miserable.

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Help for Kids with Food Allergies
Prepared by Meredith Deasley, BA, R.H.N., ACC | theresourcefulmother.com

In today’s world, food allergies have become an epidemic.  We have the sickest generation of kids to have ever existed in the history of mankind.  Sadly, the majority of parents don’t even know that their kids are reacting adversely to food.

An adverse reaction to a food becomes a symptom; continually ignored symptoms turn into conditions, which often turn into disease in adulthood. You see, our bodies will keep communicating with us whether we listen or not; the earlier you are able to uncover the culprit food(s), the better.

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Pulses: The New (Old) Superfood?
Prepared by Debora Palmieri, BASc., R.H.N. | myhealthychoices.ca

Love ‘em or hate ‘em pulses, commonly referred to as legumes, are the newest superfood in town and for good reason! Although, they have been around for thousands of years, pulses are now moving into the spotlight. This year has actually been voted to be the International Year of Pulses (IYOP), by the United Nations General Assembly.

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Heart Healthy Foods
Prepared by: Michelle Waithe, BaSc, R.H.N.

The heart is the powerhouse of the cardiovascular system which is an intricate system of blood vessels that allows nutrients to get where they need to go and transports harmful substances out of the body. Unfortunately, if you are putting harmful substances into your body the cardiovascular system becomes a transport system for toxins and gets damaged itself along the way. Incorporating a few delicious heart healthy foods and making some simple lifestyle changes can ensure you have a healthy, strong heart for life.

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Shop the Grocery Store Perimeter for Faster Natural Weight Loss
Prepared by: Ashleigh Grange, R.H.N., BA, CNE | AshleighGrange.com


If one of your goals this year is to lose weight naturally, you might be surprised to discover that shopping the perimeter of your local grocery store might be the best and easiest thing you could do to achieve your ideal weight. Shopping the perimeter of most grocery stores can actually offer a diversity of healthy foods to help you achieve and maintain your healthiest weight.

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A Natural Approach To Sports Nutrition
Prepared by: Alissa Liska, BSc, C.H.N., AFLCA-RTSL | ftmnutrition.com

When it comes to designing a sports nutrition diet, there are many ways of doing so. Depending on the sport, athletes will have a diverse range of energy and nutrient needs to consider. There are countless sources from which they can obtain such energy in the form of whole food and supplements, but certain sources will have far more benefits to one’s overall health, while others may actually cause harm. This article provides a summary of some of the major recommendations for a sports nutrition diet created by a C.H.N., which may differ from a more traditional sports nutritionist.

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Detox Your Way to a Brand New You
Prepared by: Debora Palmieri, BASc., R.H.N. | myhealthychoices.ca

You wake up before your alarm goes off and jump out of bed ready for the day ahead. You wash your beautiful face and fix your lovely tresses; no beauty care products needed because you have a great complexion and soft, silky hair. You get changed into clothes that fit you just right and make your way down to the kitchen. Next you make a green smoothie and drink it on your way to work, while you sing along to your favourite song.

Wait…pardon? That doesn’t sound quite like you?

Okay, what about this? Beep, beep, beep…you hit the snooze button for just another 5 minutes, until you finally get enough energy to drag yourself out of bed. You wash your oily face with soap, gargle away your awful morning breath and rub on some antiperspirant to mask your body odour. Then you slather some cover-up over your acne-prone skin and work some serum through your dry, brittle hair. Next, you change into your pants that almost fit; except for that last button that doesn’t quite seem to want to get over your bloated belly. You finally stagger down to the kitchen, grab yourself a cup of coffee and grudgingly head out the door.

Is that more like you? If you answered yes, it may be time for a detox.

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Sleep, Exercise, and Eat Your Way to a Stronger Immune System
Prepared by: Tara Patriquin, R.H.N., RMT | 121wellness.ca/tara-patriquin-massage-therapist/

Staying healthy is a balancing act between immune boosters and immunity drainers. After all, we’re surrounded by things that compromise our immune system on a daily basis; whether it’s pollution, questionable lifestyle choices, or viruses, for example. It seems that at no time do we hear more about “immune boosters” than in the winter. The common cold is one of the leading reasons for medical visits during the winter. But, building a healthy immune system is a year-round job.

It is big business to sell products designed to strengthen your immune system. You can Google any number of lists offering the best immune boosters, with everything from the now mainstream Echinacea to the little known Graviola extract. But I’ve never been the most compliant with a supplement regimen, and I’m a simple girl after a simple approach. I keep my immune boosters old school: sleep, exercise, and diet. After all, these are the pillars of health and you always have them at your disposal; no hunting for rare ingredients required!

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The Link Between Organic Food and Our Health
Prepared by: Mara Panacci, R.H.N. | marapanacci.com

The term ‘organic’ has become synonymous in people’s minds with health, wellbeing and green living. We can have open dialogue about organic foods at our local farmer’s markets, family gatherings and even large supermarkets are carrying a varying supply. You’ll definitely hear more about organic food if you decide to work with any holistic wellness practitioner, such as a Holistic Nutritionist/Holistic Nutritional Consultant or a yoga teacher. While it’s positive and empowering to have organic food become a mainstream item, it’s important to have a firm understanding of its benefits and impact on our health and the health of our planet.

Above all, Holistic Nutritionists/Holistic Nutritional Consultants work from a firm belief that food should be natural, alive and of good quality to serve us optimally. Organic products can be a large part of this healthy framework and when understood, can help us live life to the fullest.

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