Kat Vernelli; Certified Nutritional Practitioner
PO BOX 99900 GV 349 557 RPO WEBBER GREENS T5T 4S3 Edmonton, AB, Canada

Some Breakfast Inspo. An OATstanding Blueberry Hemp Overnight Oats recipe you need to save below Nourishing and delicious. What more could you ask for ... Happy Thursday! See more

Do you experience bloating, gas, or uncomfortable abdominal pain after you eat? Are you SICK and TIRED of feeling this way and not sure what to do? Read on! I can help you ... First of all, you are not alone. In fact, more than 20 million Canadians suffer from digestive disorders every year according to the Canadian Digestive Health Foundation. Trillions of microbes live inside your large intestine. These include bacteria, fungi, viruses, and various other living organisms. Many of them are healthy and beneficial, and they help you feel awesome and energetic while simultaneously protecting you from illness. One of the many benefits and purposes of our gut bacterial strains is improved digestive health and reduction in symptoms like bloating and constipation. Here’s the thing: a healthy gut is required for proper digestion and nutrient absorption. I’m talking all about The TOP 5 DIGESTIVE SUPERFOODS on dailylife.com that support optimal digestion by reducing symptoms and promoting a healthier gut microbiome. Head to the link below for the Top 5 Digestive Superfoods. If you suffer from bloating, gas, constipation and abdominal pain after you eat this is an article you need to read! Leave me a comment below with which superfood you will try https://dailylife.com/article/digestive-superfoods

Nutritional label vs. Ingredient list Who the f*ck cares about the nutritional label! Seriously.... Let me tell you why. First of all, real food doesn't have a nutritional label. The ingredient list is what you are ACTUALLY putting in your body. The calories, fat, sodium, etc. doesn't really matter especially if you can answer yes to all of the questions below when reading the ingredient list: Do I know what the ingredient is? Would I eat the ingredient on its own? Do I know how to say the ingredient? If you answered no to any of these questions. It's not real food. Food, the actual ingredient is what interacts with your hormones, thyroid, digestive system, gut health, etc. My take-home message here: Read the ingredient list and let go of how many calories, fat, sodium, etc is in a food. Again, real food doesn't have a nutritional label. Of course, I know it’s not realistic to prepare every single meal or snack from scratch. So, the next best thing to eating all whole foods all the time is to eat mostly whole foods and the healthiest packaged options you can find. Use the questions above to help you decide if the packaged food is quality See more

Save this . Follow this Eat the whole food found in its natural state. Whole eggs : the yolk contains vitamin D, choline (important for brain health), folate, B6 and B12. ... Raw nuts: you can roast the nuts yourself and sprinkle sea salt and any kind of spices you enjoy on them yourself. Industrial seed oils like canola oil are detrimental to our health. They contain harmful additives, are derived from genetically modified crops, and when repeatedly heated, even more, toxic byproducts are created. Red onions are just super delicious Mix it up! See more

BONE. BROTH. RECIPE. You guys! How have I NEVER posted a bone broth recipe before?!? Yes, I have a video on how to make it over in IGTV, but how have I COMPLETELY missed the boat on posting a simple recipe ... So, here it is. Make sure to save this one! Pressure Cooker Bone Broth (Instant Pot) Ingredients: 4lbs marrow bones 2 onions, sliced in half lengthwise 4 carrots, roughly chopped 3 ribs celery 4 cloves garlic 3 springs of fresh rosemary Sea salt Black pepper Dried thyme 1/4 cup apple cider vinegar Directions: Add the bones to the pressure cooker along with all the vegetables, sea salt, black pepper, herbs and apple cider vinegar. Add the water to the pressure cooker. Lock the lid on and make sure the knob is set to the sealing position. Select the manual or pressure cook or soup/broth setting and set for 2hours (120 mins). Once the 2hrs are up, allow the pressure to release naturally. Then open the lid. Let the broth cool down. After cooling strain the broth through a sieve or strainer. Discard the veggies and bones then transfer the broth into jars. Enjoy! **Notes: Store the bone broth in the fridge for up 7 days, or freeze in freezer-friendly containers for up to 3 months. You can also freeze by pouring into an ice cube tray and freeze, then remove and place in a bag in the freezer. You can use broth in soups, stews, curries, making rice, or simply sip on its own. My favorite . You can use any kind of bones: Chicken, beef, marrow, etc. You can use any kind of veggies you have on hand. You can make this in a slow cooker or on the stove following the same ingredients and directions except it will simmer on low for 24-48hrs. All veggies are roughly chopped. This prep can be done in 5 minutes flat. Spices and herbs are to your own taste buds. Once you make this a couple of times you will start to know how much herbs and spices you want. Be generous! Now, tell me how do you drink your bone broth? See more

Why does gut health matter? The human digestive system is inhabited by trillions of microorganisms, collectively referred to as the gut microbiome. The gut microbiome is made up of trillions of microorganisms that all together, contribute an impressive 9 million unique genes to your body. In fact, our gut microbes possess 150 times more DNA than what’s found in the rest of our bodies. ... That means we are microbial than human! How does the gut microbiome impact our health? The gut is closely connected to our digestive system, immune system, skin, skeletal system and brain. These all depend on a healthy gut microbiome. Because the functions of a healthy gut microbiome are so diverse, any number of symptoms can appear due to gut dysbiosis (an imbalance of good & bad bacteria) Allergies Autoimmunity Bone health Brain function Cancer Cardiovascular disease Type 1 & 2 Diabetes Gastrointestinal health Immunity Obesity Skin health Thyroid Disorders What to do? Focus on these 5 delicious healing gut foods! Which one is your favorite? Mine is clearly bone broth See more

Food Sources of Key Nutrients Vitamin A: Liver Egg yolks... Cod liver oil Vitamin D: Sunshine (not a food source but the best source of Vitamin D) Cod liver oil Fatty fish like sardines, mackerel, salmon, anchovies, and herring Shellfish (oysters, clams, shrimp, etc) Magnesium: Dark leafy greens (ex: spinach, Swiss chard, kale) Nuts and seeds (especially pumpkin seeds) Fish Avocados Bananas Molasses Dark chocolate Figs Vitamin K2: Grass-fed dairy Poultry liver Vitamin C: Red peppers Strawberries Tomatoes Dark leafy greens Broccoli Berries Brussel sprouts Citrus fruits Cantaloupe Iodine: Seaweed Fish Shellfish Potatoes Organic dairy products These nutrients are essential for good health, and as you can see are found in tons of delicious foods! Not sure how to incorporate these foods into your daily eating habits? Sign up for my monthly Real Food Meal Plan Subscription. No commitment required. Weekly meal plans with recipes (daily breakfast, lunch, dinner and snack recipes) + an itemized grocery list straight to your inbox every Friday morning. The first month is 50% off using code 50LESS1MO Link is below https://www.katvernellinutrition.com/meal-plan-subscription

Let's talk for a minute. Just you and I. And I'm going to get straight to it. ... Do you stress eat? Do you find yourself seeking out high sugar, high caloric foods to make yourself feel better after a stressful day? Or after a hard day's work? Or after receiving some devastating news? And let's be honest. Doesn't that sugar and high-fat food actually make you feel better, temporarily? For a brief period, you actually forget all about your troubles and stresses and just enjoy the food? Guess what?! THAT'S NORMAL!!! YOU'RE normal! Did you know, our ancestors would eat as much as they could during a crisis because of the lack of 'food security'? They endured some very, psychologically stressful times: famines, diseases, harsh weather conditions & hungry predators, from whom they literally had to run for their lives. All of these situations required the expenditure of a great deal of physical energy in order to survive, and so, it was super beneficial to seek out and to eat high-calorie foods. There is a lot of truth behind the phrase ‘stress eating.’ Now, in the 21st century, the daily demands of work and home life (plus a pandemic) - and, yes, the constant presence of electronic devices - put people at a high risk for ‘stress Eating.’ You’re craving these things because it’s in your DNA, and they really will relieve your feelings of tension and angst, at least, for the moment. Sugar is dangerous, precisely because it’s such an effective short-term fix. Eating nourishing foods and taking care of your body is an act of self-love. In moments of crisis, we often forget to give ourselves that love. So, if you have put aside your own needs and forgotten to give yourself some love, I am sharing 6 tips to deal with stress eating. Head to the link below for full the article. https://dailylife.com/article/stress-eating Let me know if this article resonates with you in the comments below

Do you get that afternoon slump most days? You know that slump between the hours of 1- 3 pm? You start to feel sleepy and sluggish? ... Often times you also crave a sugary snack- mostly to help you feel more alert and get you through the next couple of hours. Well, you may be taking in more sugar than you think! Sugar is a lurker and hides in a lot of packaged "healthy" foods. Here are 5 tips to help you avoid hidden sugar. Bonus: These will help alleviate that afternoon slump. Want more guidance or help? Sign up for my monthly Real Food Meal Plan Subscription. No commitment required. Weekly meal plans with recipes (daily breakfast, lunch, dinner and snack recipes) + an itemized grocery list straight to your inbox every Friday morning. The first month is 50% off using code 50LESS1MO Link is below! Or send me a DM! https://www.katvernellinutrition.com/meal-plan-subscription

Spreading some of that holiday cheer! Here’s to the last 4 weeks of 2020. I hope you all had a wonderful weekend. ... We had lots of puppy play dates and checked out the fabulous lights at the University of Alberta Botanical Gardens. We spent a lot of time outside. What did you get up to this weekend? Tell me below Happy Sunday evening! See more

A healthy mindset and acceptance of our body image are just as important as what we eat. Weight is not a static number. It WILL fluctuate and change. The struggle with poor body image is something many individuals face. It can be difficult to appreciate that functionality and beauty of yourself and your body when all you observe are "flaws" or things that you would like to change about yourself. ... For some, the holiday season can be an especially triggering time when it comes to body image, and it is important to have some healthy coping mechanisms in place. Spending the holiday season by focusing on the things that fulfill you and bring you joy can help build a positive body image. Make sure you take some time for self-care. Community and connecting with others is also important. If you're looking for a community this holiday season where you can share and connect with others as we navigate through the rest of 2020 join my two weeks Healthy for the Holidays Support & Accountability Challenge. Together we will support each other in our health goals, and I will be there every step of the way to guide you. All the details are in the link below! Don't miss out as registration closes tomorrow night and the two-week challenge starts Monday, December 7th. If you've been looking for a community or some nutrition support to end the year + delicious recipes, I've got you covered. Remember to be kind to yourself and that it is ALWAYS okay to put yourself first https://www.katvernellinutrition.com/healthy-holidays

Nothing like a morning coffee . Happy Friday everyone! I still can't believe we are closing in on the first week of December. I actually can't believe we are even in December! I know this has been a trying year, and a lot of individuals just want 2020 to be over with, but I feel like through all of this 2020 FLEW by. Anyone else feels like this has been the fastest year to date? ... We can describe 2020 in many different words and I would like to describe it as a year of gratitude. 2020 has been a year that has opened our eyes to the things and people that really matter. Grief and gratitude can coexist. Perhaps must exist if hope is going to defeat despair. With exactly 4 weeks left of 2020, what are you grateful for this year? I am grateful for the friendships that grew stronger, monthly family zoom calls, slowing down and the life my hubby and I continue to build together Every day there is always something to be grateful for. Some days we may need to slow down and look a little longer. But once you continue to flex that gratitude muscle, you’ll see it all around you. Now, time to enjoy my cup of coffee while my puppy chews happily on his bone and I power through my to-do list for this Friday. Tell me what you're grateful for in 2020 below In my cup: 2 cups of coffee 1 scoop collagen 1 tbsp. Lionsmane mushroom 1 tsp. Almond butter Unsweetened almond milk Blend Enjoy See more

In the winter months, all I want is warming, nourishing meals. I’m usually an egg person for breakfast (I love savoury), but in the depths of winter, I want something warm. Overnight oats are easy to make. You can have breakfast all set to go for each day of the week. You can change the flavour profile by swapping out fruits, nuts and seeds and nut butter. Adding in a protein powder can boost protein if that’s something you need. You can also use buckwheat if you’re looki...ng for grain-free. The options are endless! If you’re looking for yummy and nourishing breakfasts during December, but want to stay on track with your health goals join my two weeks Healthy for the Holidays Support & Accountability Challenge. The challenge starts Monday, December 7. Exclusive 1:1 nutrition coaching throughout the challenge + weekly 7-day meal plans with recipes and a grocery list + a private Facebook group are all included. All the details are below. Just click on the link! https://www.katvernellinutrition.com/healthy-holidays What’s your favourite breakfast food?

Don't live in fear. You have ONE life to live, just one, so live it to it's fullest potential . Enjoy that piece of pie, cookie, candy- whatever it may be if you actually want it. Practice mindfulness, listen to your body, and be kind to yourself. And go make these delicious Decadent Chocolate Almond Butter Cookies ... #grainfree #dairyfree #Paleo #yum The recipe is below Ingredients: 1 cup creamy almond butter 1 egg 1/4 cup cacao powder 1 tsp. Baking soda 1 tsp. Vanilla extract 1/3 cup coconut sugar 1/2 cup dark chocolate chunks or chips Directions: Preheat oven to 350F and line a baking sheet with parchment paper. Combine all ingredients except chocolate chunks in a large bowl. Stir. Add in chocolate chunks. Bake for 8-10 minutes. Enjoy! Store in the fridge or freezer. See more

Every day is a fresh start. We all tend to benefit from general guidelines but our individual needs may be profoundly different than those of our brother, sister, mother, father, co-worker, best friend, partner, etc. What works for you, or me, may not work for someone else. However, this can create a bias that makes us think what worked for us or someone we know will work for everyone.... Everyone has an opinion. Usually whoever told you to follow that ONE way is because it worked for them & therefore think it will work for everyone. OR they watched a documentary/film that was fear-based. Intermittent Fasting, Keto, Whole 30, Vegan, Paleo, Vegetarian, Anti-inflammatory, Raw Food, Mediterranean, Low Fodmap, etc. are all ways we can many nutrient-dense foods. Understanding OUR HOW, & WHY we need to change our eating & lifestyle to be our healthiest self is of the utmost importance. Some foods create a healthy response in some people while creating a negative response in others. Personalizing your nutrition so you know what works best for YOU is key. Eating the most nutrient-dense foods on the planet where we can absorb those nutrients is exactly how our ancestors lived historically. To start, focus on the glycemic load of foods. This looks like eating quality protein & fats such as nuts, seeds, coconut products, avocados, extra virgin olive oil & fatty fish such as salmon, herring, mackerel, sardines & anchovies. Protein from quality sources includes animals that are sustainably raised or grass-finished, eggs, & those fatty fishes mention above. Non-starchy vegetables are unlimited. A lot of our food & plate should be made up of these. However, people with digestive issues will vary greatly in which vegetables they can tolerate. Low sugar fruits that don't spike blood sugar levels include berries, oranges, & grapefruit. Flavour your food with herbs, spices & sea salt (think real foods not artificial sweeteners, flavours, and sugars). And of course eat those fermented foods such as unpasteurized sauerkraut, kimchi, kefir & kombucha which are crucial for our gut health. Eat real, whole foods that make you feel GREAT every day.

"In my food world, there is no fear or guilt, only joy, and balance." -Ellie Kreiger Sending a little reminder and love during the holiday season to practice that self-compassion stuff. ... When "diets" or eating habits are anchored in the not doing of something- they generally don't work. It's best to ditch the self-flagellation and focus on doing something. If that means eating a couple of cookies, or a piece of pie during the holiday season do it with love, joy, and gratitude. In my Healthy for the Holidays Support & Accountability Challenge each week you will receive a 7-day meal with recipes and a grocery list. I can promise you there will be delicious, nourishing desserts that will not leave you feeling deprived. As well, if you join the two-week Holiday challenge you will get exclusive 1:1 access to nutrition coaching + join a private Facebook group where you can connect with others just like you and get tips and tricks for the holidays. Don't spend the holidays alone, or stressed out. Join the challenge, take care of yourself, feel awesome, and stay on track with your health goals! Registration closes Saturday, December 5, at midnight. Head to the link below to register! https://www.katvernellinutrition.com/holiday-chal/more-info

Better than Starbucks' brownies. According to my husband. Glutenfree... Dairy-free Grain-free Paleo-friendly Freekin delicious The season for baking is upon us. Although, I think it's always upon us Just like Halloween, the holiday season is so much more than the treats, chocolates, and sugar highs. It's about celebrating the things that are in season during this time of year. Things like all root vegetables, oranges, persimmons, beets, clementines, warming teas and elixirs, cozy sweaters, ice skating, sledding, snowshoeing, decorating, cozy movie nights, volunteering, and winter hikes. As always, let's work on being loving and forgiving of ourselves during the next two months. Add nutrient-dense foods first and subtract the not-so-nutrient-dense foods later. Here's a delicious recipe to get you started this holiday season! What You Need: 1/2 cup unsalted grass-fed butter (or just regular unsalted butter) 1 cup of coconut sugar 1 cup dark chocolate chips 2 eggs 2 tbsp. Cacao powder 1 tsp. Vanilla 1/4 cup tapioca flour How to: Preheat oven to 350F and grease an 8 by an 8-inch baking pan with coconut oil. Using a mixer, beat eggs and sugar until light and fluffy (about 2-3 minutes). In the microwave, or stovetop melt butter. Once melted, stir in chocolate chips. Stir until smooth and creamy. Pour melted chocolate mixture into the mixer bowl and beat until combined. Add cacao powder, tapioca flour, and vanilla to mixer bowl. Beat to combine. Pour into baking pan. Bake for 15 mins. Remove from oven and give it a little shake to even out the batter. Return to oven for 10-12 minutes, or until a knife inserted comes out clean. Let cool for 30 minutes. Enjoy! See more

Nourishment is beyond food and "diet." What truly feeds us is the relationship we have with, not only our food but also our Self. I've worked with many clients who have been yo-yo dieters who were frustrated because they had been dieting for most of their life without success. Or success short-term only to falter back to "old ways."... The dieting approach doesn't work. It never has. I've said it a million times before & I'll keep saying it again & again. I know how challenging it is to wrap our diet-obsessed culture around this statement. Diets place the blame on the individual when they don't see success & this is a dangerous rabbit hole to go down. Working on positive self-restraint, mindfulness, self-respect, love, & care will go a lot further & deepen our relationship with food. When we are eating to lose weight, we tend to eat from a counting calories & macros perspective & we don't consider nourishment. Remember: calories are not created equally. When we consistently focus on nourishing our body we stay motivated, on track, AND lose weight! I see this all the time in my private practice & it makes my heart smile. It's a positive lifestyle change that not only includes the food you nourish your body & mind with, but also your emotions, intentions, & self-respect. Instead of eating from a diet mentality of what you can & cannot eat, eat based on what nourishes your body and mind. In other words, foods that keep you thriving & energized long after you've enjoyed them. The best way to start is following a whole foods approach that is minimally processed. If this make you feel overwhelmed or unsure then join my monthly Real Food Meal Plan Subscription! Every Friday morning a 7-day meal plan + itemized grocery list + prep guide is delivered straight to your inbox with easy to make, step-by-step recipes. Your first month is 50% off using code 50LESS1MO Head to the link below for all the information & to sign up! https://www.katvernellinutrition.com/meal-plan-subscription

Winter has hit #yeg hard! I'm talking 20cm of snow in a day . Of course with that comes a drop in temperature. Thank god for that sunshine Protecting our immune system and creating a higher diversity of gut microbes (which is associated with better health) is so important as winter settles in. ... Do you find yourself getting sick often? Start cooking with and drinking bone broth. The immune system protects against the spread of pathogenic germs in the intestine. As well, the balance of bacteria in our gut influences the balance of our immune system. Most bacteria are beneficial, but some are not. An imbalanced gut can lead to poor immunity which can look like getting sick more often (plus other things). Drinking and cooking with organic, pasture-raised bone broth is crucial for our gut health. The natural gelatin, collagen, and amino acids tend to the gut and help support the health of individual immune cells like lymphocytes. Bone broth is easy to make. Head to your local butcher or seek out a quality farm that takes care of their animals and land in an ethical and humane way, such as @backwoodsbuffalo or @tk_ranch and order/pick up some bones. You can make bone broth in an instant pot, a crockpot, or on the stovetop. Check out my video on IGTV on how to make your own bone broth in the instant pot! Do you broth? See more

It's December! Which means the holidays are right around the corner. Are you looking for a way to stay on track this holiday season?... Don’t want to lose your momentum? I’ve got just the thing for YOU! Join my two weeks Healthy for the Holidays Support & Accountability Challenge! Listen. I get it. The holidays can be tough for a variety of reasons. But with the right support and a little accountability, you can take care of yourself, feel awesome, and stay on track with your health goals. The Details: The challenge is two weeks long. It starts Monday, December 7, and ends on Sunday, December 20. Each week you will receive a 7-day meal plan with recipes and a grocery list. I have chosen fun, festive meals for the plans, but feel free to modify the plan according to your needs. Exclusive 1:1 access to me via email throughout. You’ll also join my private Facebook group where we can work through the challenge as a community. Connect with others just like you and get tips and tricks for staying healthy throughout the holidays. The holidays are busy, and my structure will ensure you spend less time in the kitchen and more time with your loved ones. Registration Details $60/week Registration closes midnight on Saturday, December 5, 2020 Head to the link below to register! https://www.katvernellinutrition.com/healthy-holidays

Happy Monday! I hope you all had a refreshing weekend and are ready to take on the LAST day of November- what?! As we head into the last month of 2020! This weekend I got up to a bit of baking. Here is recipe #1... Chocolate Chip Zucchini Muffins #grainfree #dairyfree #glutenfree Ingredients: 2 cups grated zucchini 2 cups almond flour 2 eggs 1/2 cup coconut sugar 1/3 cup melted coconut oil 1 tsp. Baking soda 1 tsp. Cinnamon 1 tsp. Vanilla 1/2 cup chocolate chunks or chips Pinch of sea salt Directions: Preheat oven to 375F. Line a muffin tray with paper liners. Grate zucchini. Using a tea towel, squeeze out all excess moisture. Make sure all water is squeezed out. In a large mixing bowl, combine all ingredients. Stir to combine. Pour batter into muffin liners and fill up about 3/4 of the way to the top. Bake for 15-20 minutes, until a knife inserted in the middle, comes out clean. Enjoy! Did anyone else do some baking this weekend? Give me an in the comments if you did! See more

Immune Support Strategies we can all do. Like save share ... Here are 7 nutrition and lifestyle strategies for immune support: Avoid sugar, grains and dairy. Sugar and grains increase inflammation and feed viruses and bacteria. Drink plenty of water. About half your weight in ounces. Drink bone broth or make soups with it. Bone broth soothes the digestive tract and contains amino acids which both increase immune function. Get outside and into the sun if possible. Sunlight is anti-viral. Bundle up and dress appropriately. Supplement with vitamin D and C. See my post from yesterday on vitamin D. Vitamin C is a power house for immunity. Red peppers and strawberries contain more Vitamin C than oranges Go to bed early and sleep 8.5 hours a night. Take a break from the news and social media. Enjoy a book, favourite hobby, mindfulness activity, or a funny tv show to lower stress. The most important thing you can do to cultivate strong immunity is to start where the immune system resides: the gut. By strengthening your gut health, you are less likely to get sick. Tell me below what’s one immune support strategy you already do? #birthday #love #husband #bestfriend #happybirthday #family #fun #virgo #celebration #happy #relationship #thirty #yeg #yegbirthday See more

What's NOT mainstream, or talked & shared about repeatedly? PREVENTION. PREVENTION. PREVENTION. We live in a world where it's all about treating the symptom. Do you have acid reflux? Here’s a pill to help your symptoms. Do you have bad periods? Go on the birth control pill. Do you have eczema? Here's some steroid cream. Do you alternate between constipation & diarrhea? You might have IBS. What does IBS even mean? It's actually a diagnosis of exclusion meaning they... don't know what's really going on but have ruled out other conditions. All of these symptoms have an underlying cause. WHY do you have acid reflux? WHY do you experience painful periods? WHY do you have eczema? WHY are you constipated? These are the questions we should be asking and addressing instead of suppressing the symptoms with drugs. Let's help relieve symptoms by addressing the cause. What does this have to do with my husband feeding me Vitamin D3 in the picture? I'm glad you asked Evidence in support of Vitamin D & Covid19 has poured in globally. Yes, it is evidence-based, not "proven." It takes years of placebo, controlled, double-blind studies in order to get to the "proven" point. If you have adequate vitamin D levels you have a 90% decrease risk of complications and a 96% decrease risk of dying from Covid19. As blood levels of vitamin D increase, complications, & deaths from this decrease. Don't stand around & wait for the studies to get done. Start supplementing NOW! Most governments recommend between 400-800IU/day, but that's just enough to prevent Ricketts. (What was I mentioning above -we need to focus on prevention!). When it comes to your immune system we need higher levels to get our blood levels in the optimal range. Some people need 4000IU/day, some people need 10,000IU/day, and others need 2000IU/day. We are all uniquely individualized. Get your vitamin D levels tested, but start supplementing TODAY! It's a simple, inexpensive, extremely low-risk thing you can start doing for your immune system today. Do you take vitamin D3? Give me an in the comments if you do! Stay healthy, safe & happy

It’s all about the gut! Low stomach acid, decreased enzyme production & intestinal inflammation is usually the name of the game in people with digestive issues. However, we are pretty good at consciously or unconsciously compensating our symptoms by limiting animal proteins (low stomach acid), eating more simple carbohydrates (decreased enzyme production), or limiting the intake of fiber aka our veggies and fruits (intestinal inflammation). This is how one can manage t...heir symptoms but never address the underlying problem. Stomach acid is a necessity for healthy digestion. (Trust me I know. I’m STILL working on building my stomach acidity ). It’s a key role in the digestion of protein, carbs, & fat. When food is eaten, the secretion of stomach acid (HCL) triggers the production of pepsin. Pepsin is the enzyme required to digest protein. If HCL levels are depressed, so are pepsin levels. As a result, proteins don't get broken down into amino acids & peptides. These undigested proteins putrefy in the gut and can cause gas, bloating, heartburn & other digestive issues. Low stomach acid also impairs carbohydrate digestion. Stomach acid (HCL) supports the breakdown & absorption of carbs by stimulating the release of pancreatic enzymes into the small intestine. If the pH of the stomach is too high (insufficient stomach acid), the pancreatic enzymes will not be secreted & carbs will not be broken down properly. What causes low stomach acid: H. Pylori Infection STRESS Acid suppressing drugs Low animal protein (overtime an eating approach low in animal protein decreases stomach acid secretion- I am living proof of this scenario. I was a vegetarian for 7 years) Age. Restore Stomach Acid! Test. Test. Test. Always test. Don’t guess. Get tested for H.pylori. Manage stress Avoid acid-suppressing drugs Take Betain HCL with pepsin Try bitter herbs How's your stomach acid? I'm still working on mine See more

You don’t have to have gut symptoms to have a leaky gut. Leaky gut can manifest as skin problems like eczema or psoriasis, mental illness, depression, autoimmune conditions affecting the thyroid (Hashimoto’s), or joints (rheumatoid arthritis), and more. Our intestinal barrier in large part determines whether we tolerate or react to toxic substances we ingest from the environment. The breach of the intestinal barrier (which is only possible with a leaky gut) by food to...xins like gluten and chemicals like arsenic or BPA causes an immune response that affects not only the gut but also other organs and tissues. These include the skeletal system, the pancreas, the kidney, the liver, and the brain. What else can cause a leaky gut? Not eating nutrient-dense foods Medications (antibiotics, NSAIDs, antacids, steroids, etc.) Infections Stress Hormone Imbalances Neurological Conditions (brain trauma, stroke, and neurodegeneration) Here’s the thing: A leaky gut and bad gut flora are common because of the modern lifestyle. If you have a leaky gut, you probably have bad gut flora and vice versa. When your gut flora and gut barrier are impaired, you will be inflamed. Again, while leaky gut can manifest as digestive issues in many people it does not. Instead, it shows up as depression, brain fog, eczema, metabolic problems like obesity & diabetes, allergies, asthma, & so on. To fix this, you must rebuild healthy gut flora and restore the integrity of your gut. How to restore your gut flora: Remove all food toxins from your eating habits for a little while Eat fermented foods like unpasteruized sauerkraut, kimchi, kefir, & kombucha Eat plenty of fermentable fiber (ex: sweet potato, squash, yams, etc.) Support your digestive system using enzymes & Betain HCL Take steps to manage stress Drink that bone broth Treat any intestinal pathogens or bugs See more

Do you have a healthy eating home environment? Does it seem random that I am talking about this right now? Well, with Halloween in ONE day I think it’s quite fitting to be talking about creating a healthy eating environment . ... Below are 3 things you can start doing now! Put fresh vegetables and fruits in a bowl on the counter or the centre of your kitchen table. Having this out front and in a prominent location will make you more likely to prepare and eat these delicious, nutrient dense foods. Put nutrient dense foods front and centre in the fridge. Every time you open the refrigerator door, you’ll see the foods and be reminded to eat them. Eliminate trigger foods from your home as much as possible. This will eliminate accessibility to foods that cause you to overeat or make you feel unwell when you consume them. Now, I know Halloween is tomorrow and you’ve most likely already bought Halloween candy and have had a few candy/chocolate bars. That’s OKAY! Halloween is so much more than just the chocolate and sugar highs. It’s about celebrating the things that are in season during the fall. Things like baked apples, roasted pumpkin, roasted pumpkin seeds, Apple cider spiced with cinnamon, homemade pumpkin spiced lattes, adding pumpkin spice and nutmeg to drinks and other dishes. All of these are real, whole foods you can place front and centre on your counter and in your fridge. Remember to be loving and forgiving of yourself. If it helps, add healthy food first and subtract the not-so-healthy food later. Give your body the support it needs, not self-talk or guilt which can often exacerbate sugar addiction. So, tell me what’s your favourite fall food?

GIVEAWAY Im so excited to team up with @backwoodsbuffalo for this delicious giveaway, featuring organic, pastured and ethically raised animal products. One lucky winner will receive everything pictured here which includes 2lbs of ground bison, 1 package of bison sausage smokies, 1 bag of marrow bones, an awesome tote bag AND a 21 page Recipe Cookbook highlighting these nutrient-dense ingredients Entering is easy:... Head to my Instagram Page @katvernellinutrition to enter! 1. Like this post 2. Follow @backwoodsbuffalo and me @katvernellinutrition 3. Tag your food loving friends in the comments (AS MANY as you want! One friend per comment). More tags = more entries. 4. Optional: share to your story for a bonus entry & tag me for some extra luck! (If you’re private DM that you shared ) Terms and conditions: to be eligible for this prize you must live in Edmonton AB, or the surrounding area- St Albert, Sherwood Park, Fort Saskatchewan, Spruce Grove and Leduc. The winner will be contacted through Instagram direct message. Contest ends Sunday Oct 18th at 8pm MT. 18 years or older. Not sponsored, endorsed or affiliated with IG. Good luck everyone!

I had such a great time last Thursday soaking in some vitamin D and talking whole foods and nutrition with these amazing mothers and their adorable babies! Thank you for having me Mommy Connections Sherwood Park & Fort Saskatchewan

Looking for a way to add more fiber to your eating habits? Or eat more veggies throughout the day? Why not start first thing in the morning with breakfast?! Cauliflower is a great alternative to grains and legumes especially if you experience digestive issues. Cauliflower is a nutrient-dense veggie, high in fiber. Some people with digestive issues may also experience issues with cauliflower, but cooking it can help break it down, therefore making it easier to digest. ... This recipe took 20 minutes to whip up. I used frozen cauliflower rice, and you can up the servings as it will last in the fridge in an air-tight container for a couple of days. Add protein powder or collagen to beef up the protein content. Recipe is below Chocolate Strawberry Cauliflower N’Oats Ingredients 1 cup cauliflower rice 3/4 cup unsweetened coconut milk or almond milk 1 1/2 tbsp. Chia seeds 1 tbsp. Cacao powder 2tbsp. Almond butter (divided) 1/8 tsp. Sea salt 1/3 cup strawberries, sliced 1 tbsp. Cacao nibs Directions In a pot over medium-low heat, add the cauliflower rice, coconut milk, chia seeds, cacao powder, sea salt, and half of the almond butter. Stir to combine. Bring the mixture to a low simmer and cook for 12-14 minutes, stirring as needed. Add the cauliflower mixture to a bowl and top with strawberries , cacao nibs, and remaining almond butter. Enjoy! Getting bored with the food you're eating? Looking for more delicious, nutrient-dense recipes that are easy to make AND help with digestion, brain fog and fatigue? Check out my Real Food Meal Plan Subscription! Your first month is 50% off using code 50LESS1MO. No commitment required and weekly meal plans sent straight to your inbox every Friday! Link below! https://www.katvernellinutrition.com/meal-plan-subscription

Am I doing the best I can to support my health? Am I eating a nutrient dense approach? Am I including fermented foods in my eating habits? Am I drinking bone broth? ... Am I getting at least 7.5 hours of sleep a night? Am I drinking enough water? Am I moving my body daily in ways that I enjoy and feel good to me? Am I taking quality supplements where I may be missing key nutrients or need support in? Am I spending time in nature? Am I sharing my time with people who lift me up and energize me? This what we can be focusing on to support our health. To support our immune system! Context DOES matter. Your healthiest self is different if you are in a situation where life is very stressful vs. when it’s not vs. when a tragic event happens vs. something amazing happens Your healthiest self is going to be different depending on the context. The thing is, if you have a wide pendulum swing your healthiest self may look extremely different. It’s important to look at what’s happening in your life and WHY you’re finding yourself in an all in, or all out type of situation. Usually, this comes from a root driver that has been with us since a really young age such us not liking ourself. It’s so important to address this first A good relationship with nutrition (and movement) is important and you can mould it to fix the context of your life. You can absolutely modify nutrition/movement based on the context of what’s going on and how you’re feeling- which is always changing. Hell, life is always changing! The only constant in life is change. This is why it’s so important to have a good relationship with food and movement. I will leave you with this: if you’re eating or working out because you can’t stand the way you look or you don’t like yourself you are not going to have any balance with those things. If you eat because you want to take care of yourself it will direct you in the right direction and create balance. Remember to take care of yourself emotionally. Our health is the most important and that includes all aspects of life If you have any questions please DM! See more

Happy Canada Day ! I hope you all are having a wonderful day Are you looking for an affordable meal plan program with simple, delicious, nutrient-dense foods? ... Relieve the stress of meal planning and grocery shopping, and know your meals and snacks are packed full of nourishing (and more importantly- delicious) foods that give you energy and support digestive and brain health. Head to the link below for more information and to answer some of the most frequently asked questions! https://www.katvernellinutrition.com/meal-plan-subscription Use code 50LESS1MO to get 50% off your first month! What are you cooking up on Canada Day?

Food is not the enemy. Nourishment is beyond food and diet. What truly feeds us is the relationship we have with, not only our food but also our Self. ... Instead of eating from a diet mentality of what you can and cannot eat, eat based on what nourishes you’re body and mind. In other words, foods that keep you thriving and energized long after you’ve enjoyed them. The best way to start is following a whole foods approach that is minimally processed. What foods are you eating that leave YOU feeling nourished? See more

Have you been craving something sweet? Looking for something sugar-free and low glycemic? As well as, high fiber and full of healthy fats to help keep you feeling satiated?... Recipe is below Chocolate Layered Chia Pudding Ingredients 1/4 cup chia seeds 3/4 cup plain coconut milk (from the carton) 1 tbsp. Cacao powder 3/4 cup coconut yogurt 1/4 cup raspberries Directions In a large bowl combine chia, coconut milk, and cacao and mix thoroughly until combined. Set in the fridge for at least 30 minutes or overnight. Divide chia pudding and coconut yogurt between jars into layers. Top with raspberries. Notes: *Makes 2 servings * Keeps well in the fridge for 5 days *Use any kind of berries If you're looking for more nutrient-dense recipes that help with digestion, brain fog, and fatigue check out my Real Food Meal Plan Subscription. Your first month is 50% off using code 50LESS1MO. No commitment required. Link below! https://www.katvernellinutrition.com/meal-plan-subscription

Digestion can be a tricky thing. One day you feel fine and have tons of energy and the next day you feel bloated, tired, and constipated. Did you know your emotions and stress levels play a role in this? It’s true.... Feeling more stressed out? Eating in a hurry (so you’re not actually chewing your food)? Feeling more anxious lately? These all impact your digestion. One tried and tested method that is extremely beneficial to our gut health and digestion is bone broth. After addressing my gut issues through functional medicine testing I am now working on the emotional part, and re-learning how NOT to shovel food into my mouth. This takes great practice and patience. However, if there’s anything covid has taught us it’s to slooooow down. Drinking bone broth daily is both soothing to the digestive system and easy to absorb. Bone broth is rich in amino acids which reduce inflammation, and L-glutamine specifically reduces gut inflammation. One cup of broth enjoyed daily keeps the belly and mind happy and healthy. Tell me have you tried bone broth, yet?

That Sunday feeling Brought to you by delicious organic, fair-trade coffee, and cacao butter. Have you heard of cacao butter? Have you ever tasted it?... Cacao butter’s rich taste is loaded with antioxidants, flavanols, and saturated fats that can help lower inflammation. Most of the fats in cacao butter are saturated, but it also contains monounsaturated fats such as oleic acid (which supports longevity) and palmitoleic acid (an antimicrobial). Cacao butter is a byproduct of processed raw cacao beans. The butter specifically comes from the cold-pressed oils in the beans. It gives recipes a mild chocolate flavor . Use it in baking or dessert recipes, smoothies, on your skin, or in your coffee -cacao butter adds a rich, chocolatey flavor and aroma with no added sugar. What do you put in your coffee? See more

Nature: not only makes you feel better emotionally, but it also contributes to your physical wellbeing, reducing blood pressure, heart rate, and the production of stress hormones. Our affinity toward nature is genetic and deep-rooted in evolution. When you go on vacation don’t you want a great view from your balcony or terrace? ... Grateful for these weekly walks in our gorgeous river valley What are you feeling grateful for? See more

Messy Sweet Potato Toast with your Favourite Toppings. Looking for something to replace your toast? I have the answer for you! Don't let the messiness of this delicious snack fool you ... Recipe below Ingredients 1 Sweet Potato (large) 1/4 cup Coconut yogurt 1/2 cup Blueberries 2 tbsp Almond Butter 1/8 tsp Cinnamon Directions Trim the pointy ends off of the sweet potato then lay it on its side on a cutting board. Slice it lengthwise into 1/4 inch slices. Place the sweet potato slices into the toaster and toast twice or until golden brown. If you do not have a toaster, set your oven to broil and bake on a sheet for 3 to 6 minutes per side, or until golden brown. Once the sweet potato has cooled slightly, add the yogurt to each slice. Top with blueberries, almond butter, and cinnamon. Enjoy! * You can use any kind of yogurt, and nut/seed butter If you're looking for more nutrient-dense recipes that help with digestion, brain fog, and fatigue check out my Real Food Meal Plan Subscription. Your first month is 50% off using code 50LESS1MO. No commitment required. Link below! https://www.katvernellinutrition.com/meal-plan-subscription

Kindness is everything. Let’s face it, most people judge. We judge ourselves, each other, houses, trips, government, and the economy. It’s a human thing we all do. However, here’s the thing: it’s a conditioned way of thinking that has been passed down through our role models in our environment. It’s not a natural state of being. Through conscious awareness, we can change. Catch yourself in judgment and instantly send kind and loving thoughts to whatever you are judging. ... I love starting my day with an attitude of gratitude. Writing down and/or sharing 3-5 things you are grateful for every day. Gratitude enhances empathy and reduces aggression. At the end of the day, we have no idea what goes on in other people’s life or what they may be going through or dealing with. Just be kind. Kindness goes a long way

You can restore your own health by what you do- not by the pills you take, but by how you choose to live. When you eat and live in accordance with the needs of your cells, your body can finally concentrate on healing and that is when the magic happens. That is when the changes will happen for you. The power of healing is within you. I’m here to support you, listen to you, hear you and help you. ... My recommendations and programs are built based on your individual nutrition needs, goals, lifestyle, environment, and preferences so that you can live your happiest life long after working with me. Have questions? I offer 15 min complimentary phone call consults. Send me a message See more

Muted for #blackouttuesday and the rest of the week. Thinking. Learning. Listening.

Hello, 1st of June! A new month (and day, hour, second) brings new opportunities and I’m wishing this month brings us kindness, togetherness, and solidarity. Use your time well. It's one of the most important measures toward growth. ... See more

Keep it simple. Eat real foods. A protein, lots of veggies, and a starchy tuber if you like (sweet potatoes, yams, squash, etc.). Add in some good healthy fats like extra virgin olive oil, avocado, full-fat coconut milk, and nuts and seeds. Herbs and spices give real food tons of flavor and are so good for our health. Following an approach based on real whole foods may be one of the most important things you can do to maintain good health and high quality of life.... I have a Real Food Meal Plan Subscription that does just this! This meal plan is intended to target digestive issues, brain fog, and fatigue. Heal yourself and change your relationship with food Your first month is still 50% off using code 50LESS1M0 Head to the link below for more info and to sign up! https://www.katvernellinutrition.com/meal-plan-subscription

Don’t underestimate the power of rest & sleep. You need to be in good health to function at your best which includes sleep and rest. The positive side effects are endless: boosts your immune system. improves your memory. restores and energizes.... stimulates creativity. aids weight management. helps you stay mentally & emotionally fit. improves concentration and productivity. slows down the aging process. eat less sugar filled food. makes you happier Take a moment to review your schedule and find ways to get to bed a little earlier to get enough sleep. As well, take a look at your bedtime routine to see if there is anything you can change to ensure you are getting quality sleep at night. See more

It’s not banana bread, but banana chocolate chip muffins! When you have a craving... Gluten-free, dairy-free, and sugar-free (minus the sugar in the chocolate chips). But you can always use stevia-sweetened chocolate chips to make it completely sugar-free. ... Goes great with a cup of coffee The recipe is below! Ingredients: 3 ripe bananas, mashed (about 1 cup) 1/2 cup almond butter 1 egg 1/2 tsp. vanilla extract 1.5 cups almond flour 1 tsp. baking soda 1/4 tsp. sea salt 1/2 tsp. cinnamon 1/4 tsp. nutmeg 1/2 cup chocolate chips or chunks Directions: Preheat oven to 350F and line a muffin tin with liners. In a large bowl, whisk together mashed bananas, almond butter, egg, and vanilla. In a small bowl, mix together almond flour, baking soda, sea salt, cinnamon, and nutmeg. Add dry ingredients to wet ingredients and stir until combined. Fold in chocolate chips Fill muffin tins. Bake for 18-20 minutes or until a knife comes out clean when inserted. Enjoy! See more

Who said eating nutrient-dense foods is boring?! Next time you find yourself craving something chocolatey, or adding one of those sugar-filled, or chemically filled pudding packs to your shopping cart try this instead! (and read the ingredient list so see what you’re actually eating ) 6 simple ingredients, made in 5 minutes! Chocolate Almond Butter Pudding!... Serves 3 Ingredients: 2 ripe avocados, peeled and pitted 1/4 real maple syrup 1/2 cup unsweetened coconut milk 3 tbsp. cacao powder 2 tbsp. ground flaxseed 1/4 cup almond butter Directions: Combine all ingredients in the food processor and blend until creamy and smoothy. You may need to occasionally scrape the down the sides. Divide into bowls, and add your choice of toppings, or eat as is! Enjoy! *Use any type of nut or seed butter See more

I’m still accepting one-on-one consults during COVID! Wonder what an initial consult will look like? We will have an initial 60-minute intake over video chat where a customized plan is created just for you. You also have access to a one 30-minute follow up for ongoing nutrition education and support. ... Complete with eating habits and lifestyle recommendations, meal plan, recipes, appropriate resource materials and information, and all the tools you need to succeed! I’m available by phone and email to support you for the duration of our time together. Want to book in? DM or email me for details. See more

A bit late on my posts on here but I celebrated Victoria Day and the unofficial kick-off to summer with cookies! These lasted a day in the house... Almond Butter Chocolate Chip Protein Cookies.... Ingredients: 1/2 cup almond butter 1 large egg 2 tbsp. Unsweetened coconut or almond milk 1/2 tsp. Vanilla extract 1/3 cup protein powder 2 tbsp. Coconut flour 1/4 tsp. Baking soda 1/4 cup organic dark chocolate chunks Directions: Preheat oven to 350F and line a baking sheet with parchment paper. In a bowl, combine the almond butter, egg, milk, and vanilla extract. Mix until all ingredients are well combined. Mix in protein powder, coconut flour, and baking soda. Combine well. Fold in chocolate chunks. Use a tablespoon to drop cookie dough onto sheet. The dough is sticky so wet your hands beforehand to help with the stickiness. Slightly flatten the tops of the cookies and bake for 10-12 minutes or until golden brown on the edges. Enjoy! *Notes: Use a natural almond butter that has more liquid. Use a good quality protein powder. I used Pure Paleo Protein by Design for Health See more

Happy Saturday of the long weekend! What are you up to this long weekend? This morning I took my cup of almond butter coffee outside and enjoyed it on the balcony in the sunshine . ... Looking for a little extra in your coffee this weekend- try this: 1-2 cups of coffee 1 tbsp. Almond butter Unsweetened coconut milk (not canned) 1/2 tsp. Lion’s mane extract mushroom Blend Top with cacao Seriously. So delicious. See more

Hi! I'm Kat Vernelli a Certified Nutrition Consultant and I help women (I tend to work with a lot of women, but also men) figure out which foods make them feel lousy. What does lousy look like? Well, that could be anything from digestive issues like bloating, gas, and constipation to constant fatigue, brain fog, and frequent headaches. Our symptoms are our body's way of telling us something is not right and we need to take a deeper look into our eating and lifestyle habits.... How do we do that? We can start by cleaning out our pantry, fridge, and cupboards and adding in more nutrient-dense foods. What are nutrient-dense foods? They are whole foods that energize us and leave us feeling satisfied and content. Not bloated, tired, or headachy. Not quite sure how to do that? I can help you! I offer a monthly Real Food Meal Plan Subscription where you receive a weekly meal plan complete with breakfast, lunch, dinner, and snack recipes + an itemized grocery list AND a prep guide straight into your inbox EVERY week! There is also a private Facebook group where you can stay connected to others on the journey to feeling better. Use code 50LESS1MO and your first month is 50% off! Meal plans usually go for $100 or more, but this monthly meal plan is only $24.99/month. Head to the link below to sign up! https://www.katvernellinutrition.com/meal-plan-subscription Have a question, shoot me a DM!

Real Chocolate Chip Cookie Dough 5 ingredients 10 minutes 1 food processor... That’s it. Did you ever lick the batter from the bowl or spoon from baking when you were a kid? Or maybe you still do (no judgment!) Regardless, here is an edible cookie dough recipe that is actually nutrient-dense! The base of this recipe is chickpeas! Chickpeas are a good source of fiber and are a complex carbohydrate meaning the body is able to slowly digest and use for energy. This is essential, as all carbs are not created equal; some quickly raise blood sugar levels and lead to spikes and dips in energy. That's generally what would happen when we eat the raw cookie dough...but not here! Recipe below Serves 2 Ingredients: 1 cup chickpeas (cooked) 1/4 cup almond butter 2tbsp. Date paste 1/2 tsp. Vanilla extract 1/4 cup organic dark chocolate chunks or chips Directions: Place chickpeas, almond butter, date paste, and vanilla extract in a food processor. Process until smooth. Transfer cookie dough to a bowl and stir in chocolate chips. Divide into bowls, or roll into balls. Enjoy! Leftovers store in an airtight container up to 4 days in the fridge. *Can use sunflower seed butter or peanut butter instead of almond butter *No date paste use maple syrup instead See more

Happy National Women's Health Week! Did you know our gut microbiome possesses 150 times more DNA than what's found in the rest of our bodies essentially making us more microbial than human! Our gut microbes affect the way we store fat, how we balance levels of glucose in our blood, and how we respond to hormones that make us feel hungry or full.... This is why it's so important to eat a wide variety of nutrient-dense foods in the form of fruits, vegetables, and fermented foods- to help support the growth of healthy microbes in your gut. Out gut bacteria produce neurotransmitters that regulate our mood including serotonin, dopamine, and GABA. The internal environment of our gut is dictated by the foods we CHOOSE to eat. In other words, the foods we choose to eat are a crucial component of maintaining gut health. However... Along with eating a whole foods approach, managing stress, getting eight hours of sleep a night, staying hydrated, getting quality vitamin D, checking for food intolerances, moving your body daily, and doing things that you make you really happy are also a crucial part of great gut health. If you struggle with stress and let's be honest, who doesn't struggle with stress sometimes try one of these TODAY: Meditation Go for a walk in nature Laugh out loud Do a puzzle UNPLUG! aka turn off all your devices Practice gratitude Hug someone Plan a picnic in the park Stop should-ing yourself- do things in your life because you want to Journal, draw or color Phone a friend or family member Change your environment What are you going to do today? I will definitely be going for a walk in nature and practicing gratitude Tell me below in the comments See more

What is a food sensitivity or food intolerance? A food intolerance or a food sensitivity occurs when we have trouble digesting a particular food. This can lead to symptoms such as intestinal gas, abdominal pain, headaches, fatigue, anxiety, and/or skin issues just to name a few. There seems to be a common consensus that a food intolerance relates to just the digestive tract, but that is absolutely not true. We have to remember our gut-brain axis relationship. The gut-brain... microbiome axis connects the body’s central nervous system which houses the brain, and spinal cord, with the enteric nervous system of the gastrointestinal tract. This axis communicates with one another from everything to hormones to immune function. If you find yourself always dragging your feet even though you get 8hrs of quality sleep a night it could be a food sensitivity. If you constantly experience skin issues such as eczema, cystic acne, psoriasis, or itchy skin I promise you it’s a food intolerance. If you experience any kind of digestive issues it could be related to a food sensitivity. If you get frequent headaches and are always popping pills, again it could be a food sensitivity. I think you get my point As a Nutrition Consultant, I can help you identify food sensitivities and intolerances and build you a personalized meal plan to help eliminate the discomfort associated with your dietary restrictions. If you have any questions send me a message Note: I am talking about food intolerances/sensitivities not a true allergy. It’s important to distinguish the difference. A food allergy involves an immune response to an antigen. An antigen is a substance (in this case, a food) that provokes the production of antibodies by the immune system. The reactions in true food allergies can be severe. Food intolerances are much more common. They involve an adverse reaction that isn’t necessarily characterized by an immune response. A food intolerance occurs when something in a food irritates your digestive system or when you’re unable to properly digest or break down the food. If you made it to the end I hope you found this post helpful!

Yesterday kicked off National Women’s Health Week! Over the next few days, I’d like to take part in National Women’s Health Week and share insights and tips all about women’s health it is our greatest wealth afterall, especially gut health where it all begins. Your gut is your FIRST line of defense from infection, bad bacteria, toxins, and more. ... The health of your gut is also linked to your mental health. What you put on your fork matters just as much as what you put on your skin, and the thoughts you think in your head . Being kind to yourself every single day is one of the most important things you can do for yourself (and health), if not the most important. And that is also reflected in what you put on your fork, and on your skin, to the way you talk to yourself. So today I ask all women to remember to be kind to themselves, no matter what. No matter what today throws at you: you got this. You are loved and appreciated, and you matter. Every single day. See more

You don’t HAVE to spend hundreds of dollars on testing for food sensitivities and intolerances. The best and most accurate way to see what you’re intolerant or sensitive to is following an elimination provocation protocol for AT LEAST 30 days. During the re-introduction phase you will experience first hand which foods don’t make you feel well. Testing for food sensitivities can be expensive, which would be fine if the information provided was completely accurate, or close... to it. But a lot of food sensitivity testing is far from perfect. If you think you may be intolerant to a particular food try removing it for at least 30 days and see how it feels when you eventually re-introduce it back in. If you are looking for guidance on how to do this, I can help you along! Message me for details. See more

Happy Mother’s Day! Thank you for passing down and sharing your love of travel, culture and hiking with me . Now, if only I had your photography and sketching skills...... But seriously. Thank you. Happy Mother’s Day See more

Weight loss diets don’t work long term. Yes, I said it! Repeated, restricted calorie, or partial starvation diets lead not only to nutritional deficiencies (something that hugely affects us) but also to muscle loss. Diets are filled with failure, heartache and deprivation. Weight loss is much more sophisticated than calories in calories out. ... The oversimplified approach of eating less and exercising more is NOT true. Research shows us that the majority of people who lose weight will gain it back over the next few years. ALL calories are not created equal. Feeding your body whole, unprocessed foods rich in nutrients (not empty calories) supports your body (and mind) and that will lead to sustainable weight loss. BUT more importantly teaches you long lasting nourishing eating habits that will actually make you feel good. To help you navigate meal planning, grocery shopping and cooking nutrient-dense foods day-to-day, I’ve created a Real Food Meal Plan subscription. This plan is a great way to guide you through eating foods that will leave you feeling happy and satisfied! Meal Plan Subscription link below! https://www.katvernellinutrition.com/meal-plan-subscription

I made my first cake this week A Strawberry Brownie Cake. If you're trying to eat more nutrient dense foods and cut down on processed and high sugar foods this cake is for you! Yes, I said cake . Believe it or not, not everything that tastes good is full of refined flour and sugars. That's actually your taste buds being hijacked by the food industry. Once you start eating more whole foods and naturally sweet foods your taste buds will adjust. I promise . ... Check out the recipe below. Ingredients: 1 cup coconut flour 1 cup pitted dates 1/4 cup unsweetened applesauce 1/2 cup unsweetened coconut flakes 2 2/3 cups cacao powder 1 banana, ripe, mashed 1 cup cashews (soaked for 5-10 mins in hot water) 2/3 cup full fat coconut milk 1/2 tsp. Vanilla extract 1/4 cup date paste (or maple syrup) 1 cup strawberries, sliced Directions: To make crust, combine coconut flour, dates, applesauce, coconut flakes and cacao powder in a food processor. The mixture should be moist and crumbly. You can add almond milk or water if it’s too dry. Take an 8 baking pan and press gently the crust mixture into the tray. Let the crust set in the freezer while you make the cream filling. Blend banana, cashews, coconut milk, vanilla extract and date paste in a food processor. Taste test for your preferred sweetness. Ex: add more date paste Remove crust from freezer. Pour in the cream filling and spread across the crust evenly. Put pan in the freezer and let it set for at least 1.5hrs before topping with strawberry slices and enjoying! Cover with plastic wrap and refrigerate up to 3 days, or freeze up to 1 week in an airtight container. Gluten-free, sugar-free, dairy-free, grain-free and delicious this is a perfect cake for any occasion..or no occasion either . See more

Gut health plays a crucial role in the maintenance of our health. Over the past couple of decades, numerous studies have shown links between gut health & the immune system, mood, mental health, skin conditions, autoimmune diseases & endocrine disorders. If you experience stomach issues like gas, bloating, constipation, diarrhea or heartburn- these can all be signs of an unhealthy gut. As well as, skin rashes, itchy skin, acne, difficulty concentrating & memory issues, a...nxiety, depression, fatigue, muscle or joint pain, & insomnia or excessive sleep are all symptoms one can experience when we have an unhealthy gut. I know this looks like an extensive list, but guess what? There is SO MUCH in our control! What YOU can do for your Gut Health Get enough sleep. Prioritize 7-8hrs of uninterrupted sleep per night. Manage stress. Meditation, walking, getting a massage, spending time in nature & with friends/family, laughing, & yoga are all great ways to lower stress. Check for food intolerances. If you experience some of the symptoms listed above you may be suffering from a food intolerance. The cheapest & best way to figure out a food intolerance/sensitivity is by doing an elimination protocol. Not sure what that is or what it even means- ask me! :) Change your eating habits. Reducing the amount of processed & high sugar foods can do wonders for gut health. Focus on nutrient-dense foods & adding in more fibre. Eat slowly. Chewing your food thoroughly & eating your meals with no distractions can help promote full digestion & absorption of nutrients. What’s one thing you can start TODAY?! See more

Have you heard?! I have a Real Food Meal Plan Subscription ready for you! This meal plan is intended to target leaky gut which includes symptoms like digestive issues, PMS, headaches, brain fog and fatigue. The monthly subscription includes:... 1) Weekly meal plans with recipes (daily breakfast, lunch, dinner, and snack recipes) and an itemized grocery list 2) A variety of delicious recipes packed full of nutrients that support mental and physical health 3) Recipes are: gluten-free, dairy-free, soy-free, grain-free, & peanut-free 4) Access to a private Facebook group Head to the link below for more info! Use code 50LESS1MO for 50% off your first month! https://www.katvernellinutrition.com/meal-plan-subscription

Lemon my best life in quarantine Lemon Coconut Power Balls! Good for the gut and power for the brain these nutrient-rich little power balls are the perfect taste of spring and summer. ... Ingredients: 1 1/4 cup unsweetened shredded coconut 1/2 cup coconut butter 1.5 tbsp. Collagen powder 2 1/2 tbsp. Lemon juice 2 tbsp. Date paste (or maple syrup) 1 1/2 tsp. Lemon zest 1 tsp. Vanilla extract Add the shredded coconut to a food processor and blend until a coarse crumb forms. Add the remaining ingredients and blend until a dough forms. Form into even balls with your hands. Let them set in the fridge for at least an hour before eating. Store in the fridge or freezer until ready to eat. The dough will be soft and moist as you form the balls but will become firm in the fridge or freezer. Keep in the fridge for 3 days or freeze up to two months. Enjoy! See more

A bite to eat. Looking for a quick snack to satisfy that craving? ... I got you. Plain, unsweetened coconut yogurt Almond butter Hemp hearts Blueberries Cacao nibs Rich in antioxidants, prebiotic fibre and healthy fats. If you have digestive issues like bloating, gas, inconsistency or frequency of bowel movements, or suffer from IBS or SIBO this is a great, quick snack that is soothing on the digestive system. It’s also sugar free It’s become a staple in my eating habits . . . . . . . . . . . . . . #yegnutrition #yegnutritionist #yegnutritioncoach #yegfood #yegfoodie #yegmoms #yeghealth #yeghealthy #yeghealthylife #yeghealthyliving #yeghealthyfood #prebioticfiber #antioxidants #healthyfats #yegfit #yegfitfam #yegfitfamily #sibo #sibodietrecipes #mealplans #realfood

Do you get bloated? Do you get a food baby after meals? Do you suffer from IBS or SIBO? ... Are you tired of feeling this way? Do you know that SIBO (Small Intestine Bacterial Overgrowth) is being researched as a possible cause of IBS? It’s been a hot minute since I’ve posted about bone broth. So, today felt like a good day to talk about it . Of course that doesn’t mean I’m not still brothing and talking about it with my clients If you experience any of the symptoms above, or have been diagnosed with SIBO or IBS (or even if you don’t) bone broth needs to become your BFF . Bloating is not normal. Despite that, approx. 15.3 million people suffer from IBS which includes symptoms like bloating, does not make it the norm. Everyone’s Microbiome (gut) is different and unique and complex, bloating is the body’s way of communicating to you that something in your eating habits or lifestyle isn’t jiving. Bone broth is both soothing to the digestive system and easy to absorb. The amino acids in collegan build the tissue that lines the colon and the entire GI tract, helping to reduce digestive symptoms such as bloating. Bone broth also fights inflammation. The amino acids in it reduce inflammation, and L-glutamine specifically reduces gut inflammation. And guess what? Bloating is a symptom of an inflamed gut. Start by drinking 1 cup a day. If you’re consistently bloated drink a cup after a meal, or start your day with a cup, or end your day with a cup. Just start brothing and supporting your gut and the million little critters that live inside you . Not sure how to make bone broth? Check out my IGTV video on Instagram on how to make make bone broth in an instant pot. Looking to buy bone broth? Check out Bo&Marrow Have questions about brothing? Send me a DM See more

I’ve posted this recipe before but it’s always such a big hit with my clients so here it is again. It’s incredibly nutrient dense filled with fibre and healthy fats giving your digestive system and brain what it needs. It doesn’t matter what approach you follow: vegan, #paleo, #keto, or vegetarian this recipe will work for you. Here it is. ... Chocolate Almond Hemp Seed Porridge Serves 2 Ingredients 1 cup full fat organic coconut milk 1 cup water 1 1/3 tbsp. Cacao powder 1/2 tsp. Vanilla extract 1/3 cup hemp hearts 3 tbsp. Ground flax seed 2tbsp. Chia seeds 2 tbsp. Almond butter 2tsp. Unsweetened coconut 1/2 cup strawberries Directions Heat the coconut milk and water over medium heat. Just before the milk starts to bubble add cacao and vanilla. Whisk until well combined. Reduce heat to low and whisk in hemp, ground flax and chia seeds. Let it simmer while stirring frequently until the porridge has thickened. If the porridge becomes too thick add 1tbsp. at a time of water until desired consistency is reached. Transfer porridge to a bowl and stir in almond butter. Top with coconut flakes and strawberries. Enjoy! If you’re allergic to nuts use pumpkin seed butter instead. Don’t be afraid to use whatever toppings you have on hand. I added Brazil nuts to this one. . . . . . . . . . #yeg #yegfood #yegfitness #yegfit #yegfitfam #yegnutrition #yegnutritionist #yegnutritioncoach #yeghealth #yeghealthyliving #yeghealthy #yeggers #yeglocal #yegmoms See more

In my last post I talked about foods to avoid if you’re struggling with IBS/SIBO, so here I want to talk about all the foods you CAN eat that will help support your symptoms & gut health. It just so happens that all of these foods are some of the most nutrient dense foods on the planet . Herbs & Spices. Consume a variety & don’t be shy on the amount. They bring so much real flavour to food & are incredibly nourishing for us. ... Meat & Poultry. One of the best bio-available sources of protein, B vitamins, vitamin E, iron, & zinc- to just name a few. Also, balances blood sugar levels & helps keep those sugar cravings at bay. Eggs. Eat the yolk. A great source of vitamin D, E & Bs. *Personally, eggs have been a saving grace for me during my SIBO protocol. Fatty Fish. Wild salmon, herring, mackerel, sardines & anchovies. If you’re not a fan try cooking them with fresh lemon juice, lemon zest, garlic & herbs & spices. These fish are the only significant source of DHA. Starchy & Non-Starchy Veggies. High in fibre, bioflavonoids & polyphenols. *Note: for some people veggies higher in insoluble fibre will cause digestive issues. Vegetables high in soluble fibre can have a more soothing effect: carrots, all potatoes, squash, pumpkin, beets, rutabaga, parsnips Healthy Fats. Extra virgin olive oil, avocado oil, coconut oil & coconut butter, grass fed butter, macadamia oil, beef tallow, duck fat, avocados, coconut, coconut milk, & olives Fruit. Especially low sugar fruit like all berries. An important source of vitamin C & antioxidants Nuts & Seeds. Almonds, Brazil nuts, macadamia, walnuts, hazelnuts, pine nuts, pumpkin seeds, sunflower, sesame, chia, flax & hemp. Bone Broth. One of the best things you can drink for your gut health. Fermented Foods. Unpasteurized sauerkraut, kimchi, kombucha & kefir. Replenish that good bacteria in your gut. Coffee & Black tea if tolerated Vinegar like apple cider, balsamic, red wine & other varieties What’s your favourite food from this list?

Understanding how your body reacts to what you eat will help you deal with symptoms related to IBS. Here are some foods to avoid: (for at least 30 days) All grains including gluten: wheat, rice, cereal oats, pseudo grains and gluten free grains like quinoa, spelt, rye, amaranth, etc. Dairy products, including milk, cheese, yogurt, cream and any dairy product that comes from cow , goat , sheep or other mammal ... Certain insoluble vegetables that increase gas (such as cauliflower, broccoli, cabbage, Brussels sprouts). You can try cooking, blending, mashing or sautéing to help make them easier to break down. If you do eat only eat one insoluble vegetable per meal. Legumes: beans of all kinds including peanuts which are technically a legume Fatty or fried foods Foods high in sugars Alcohol and soda Chewing gum Sweeteners real and artificial If you have any questions about nutrition planning for IBS, I’m here to help! See more

Still on the topic of IBS for IBS awareness month, I’d like to discuss resources that are available to you if you are navigating your new or old diagnosis of IBS, or if you experience symptoms. Do you know I offer a monthly Real Food Meal Plan Subscription that focuses on gut health? It helps address the underlying issues that affect IBS through nutrition. Your first month is 50% off at only $12.49 using code 50LESS1MO. Head here for more information!... https://www.katvernellinutrition.com/meal-plan-subscription I also offer online personalized nutrition consultations where I create a nutrition and lifestyle program that’s personalized just for you. All recommendations and programs are based on your individual nutrition needs, goals, lifestyle, environment and preferences so that you can live your happiest, healthiest life long after working with me. Head to the link below to find out more. https://www.katvernellinutrition.com If you love being up to date on the latest research around IBS/SIBO and gut health check out @chriskresser website and podcast. He’s always sharing the latest research around gut health and how we can live our healthiest and happiest lives. Have a question about any of the above information- send me a DM :)

April is IBS Awareness Month. There is so much I’d like to talk about around this topic! Irritable bowel syndrome (IBS) is the most common functional GI disorder. Signs & symptoms include cramping, abdominal pain, bloating, gas, & diarrhea or constipation, or both. Depression & anxiety often accompany IBS, most likely through the gut-brain axis connection. I know this can be a confusing diagnosis for most people. It's actually a diagnosis of exclusion, which basically me...ans "we don't know what's going on." Conventional medicine typically offers medications to suppress gut symptoms instead of digging deeper to identify the underlying causes. Nutrition plays a huge role in reducing symptoms with IBS which help address the root causes & are generally safer & more effective than the standard drug treatments. Identify Food Intolerances Food sensitivities are extremely common common among IBS clients & are often responsible for causing or exacerbating symptoms. Proteins in gluten, dairy, yeast, soy & other foods can contribute to IBS. The gold-standard for identifying food intolerances is an elimination protocol. It takes a bit of work, but it’s cheap & effective & is the best place to start. This is the first place I start with all of my clients & the results are always amazing. Probiotics and Prebiotics. Both support the body in building & maintaining a healthy colony of bacteria & other microorganisms, which supports the gut & aids digestion. Digestive Support. Stomach acid is crucial for protecting against infectious agents & digesting food but also for preventing bacterial overgrowth in the the small intestine (hello SIBO!). A full spectrum digestive enzyme plus experimenting with Betaine HCL/Pepsin is important. Mind-Body Approaches. It’s NOT in your head. The digestive system is connected to the brain directly via nerve pathways & also indirectly via the endocrine & immune systems. Stress-induced signalling in these pathways can cause changes in intestinal motility & intestinal permeability (leaky gut), plus disruptions of the Microbiome. Meditation, & yoga can create lasting & continued improvement. Questions? DM me

Last night’s dinner. Chicken Shawarma Salad Bowls It’s all about flavour when we eat and I can tell you this bowl definitely delivers on that. Don’t look to all the sauces, condiments, and....more sauces for flavour. They are full of sugar and artificial flavours. Use what Mother Nature provides for us: herbs and spices, and healthy fats. Want more flavour? Marinate your protein overnight. Add raw garlic to dressings and sauces to give lots of flavour, and don’t be afraid to... be generous with sea salt, herbs and spices. Don’t believe me about sauces and condiments? Just read the ingredient list. How many of those ingredients do you know and can eat on their own? Ingredients 10 oz chicken breast, diced into cubes Sea salt Black pepper 1/4tsp. Garlic powder 1/4tsp. Turmeric 1 1/2 tsp. Cumin 1 tbsp. Extra virgin olive oil 2 tbsp. Tahini 1-2 tbsp. Water 1 garlic, minced 1/4 lemon, juiced Leafy greens (kale, arugula, spinach, etc) 1/2 cup cherry tomatoes, chopped 1/2 cucumber, diced Directions: Combine the diced chicken breast, sea salt, black pepper, garlic powder, turmeric, cumin and olive oil in a bowl. Toss well to coat. Transfer chicken into a skillet over medium heat. Cook for 10 minutes, or until chicken is fully cooked. Combine the tahini, water, minced garlic and lemon juice together in a jar. Mix well and set aside. Divide the leafy greens, cherry tomatoes, and cucumbers into bowls and top with cooked chicken breast. Drizzle tahini dressing over top. Enjoy!

Do you love brownies? Who doesn't?! These are THREE ingredient brownies. I found this recipe online though Delightful Mom Food and I just HAD to try!... And guess what? They are sugar free AND delicous!! Ingredients: 3 super ripe bananas, mashed 1 1/2 cups almond butter 1/2 cup cacao *read: not cocoa Directions: Preheat the oven 350F and take 9x9 baking dish and rub coconut oil over it. In a large bowl mash the bananas until smooth. Add the almond butter and mix until well combined. Add the cacao powder and again mix very well. Pour the batter into the baking pan and bake for about 25 minutes or until a knife comes out clean from the middle. Let cool competely before cutting. Enjoy :) I'm currently running a 28 day no sugar challenge with @fitbody & even though we are only on day 3 I know there is going to come a day where we ALL are going to be looking for that something-something. Enter: brownies A quick note: Cacao Vs. Cocoa: what's the difference? Despite similiarities in their spelling, cacao & cocoa are two very different ingredients. All of the chocolate products we eat are derived from cacao seeds in some form or another, which are derived from the cacao plant. However, cacao is a pure form of chocolate that comes very close to the raw & natural state in which it is harvested. Cacao is the 4th nutrient dense food on the planet containing lots of fibre, magnesium & antioxidants. Cocoa on the other hand is commonly seen in supermarkets & stirred into beverages. The process used to create cocoa entails applying high heat to raw cacao, which dstorys some of the beneficial nutrients in contains. One thing to be very cautious of is many manufacturers supplement their cocoa powder with added sugar, oil or milk fat. So, if you choose to use cocoa make sure to look at that ingredient list. Okay, back to the brownies . As your taste buds start to change through the elimination of sugar you will start to notice how sweet real whole foods taste, and that your coffee actually doesn’t need that sugar cube, or package of sucralose . Just try it :)

Earth, you are so rad. Thank you for giving us all that we need, and for always providing such beauty. I can’t wait to get back out hiking this summer. ... Happy Earth Day . . . . . . . . . . . . . . . #earthday #earth #mothernature #alberta #albertacanada #myalberta #explorealberta #explorealbertaparks #hiking #yeg #yeglocal #yegfitness #yegfit #yegfitfam #yegnutrition #yegnutritionist

While eating certain foods can’t reduce your exposure to viruses and other pathogens, eating the most nutrient dense foods on the planet can give your immune system a fighting chance against foreign invaders. Eating a wide variety of whole foods, including lots of vegetables and fruit, fermented foods, bone broth, healthy fats and sustainably raised protein can support your immune system and overall health. Vegetables and fruit are rich in vitamins, minerals, fibre and ph...ytonutrients all of which are important for our gut health which in turn supports our immune system. Eat a variety of vegetables each week to consume a complete range of vitamins and minerals. Fermented foods include unpasteurized sauerkraut, kimchi, kefir and kombucha. If you have an imbalance or good and bad bacteria in your gut you’ll be more susceptible to viral and bacterial infections, and foods and flus. Eat 4tbsp. a day of fermented foods. Bone broth is rich with easily absorbable minerals. It helps reduce inflammation and heals the gut. Plus research actually shows it can act as a remedy for the common cold. Just saying Drink 1 cup a day. Healthy fats and oils is an extensive list. Fatty fish, such as salmon, mackerel, herring and sardines are the best source of omega-3 fatty acids that reduce inflammation in the body. Avocados, full fat coconut milk, olives, extra virgin olive oil, coconut oil, fatty cuts of meat from grass-fed/grass finished animals, and nuts and seeds are all important for absorption of the fat soluble vitamins A, D, E and K all of which support the immune function. Meat, poultry and eggs are our best sources of protein and amino acids. It’s also a great place to get vitamins and minerals. In particular your B vitamins, zinc and iron. Protein is our most satiated macronutrient meaning it keeps us feeling full for the longest amount of time, thereby balancing blood sugar levels. Looking to improve inflammation? Start by balancing your blood sugar levels. Add 4-6 ounces of protein to each meal and watch your snacking habits decrease . Choose organic and grass-fed/finished when you can and support your local farmers

Yes. I love chocolate and ice cream. Dark chocolate and dairy-free ice cream, which yes, I know isn’t the same thing. However, have you tried these dairy-free, gluten free Mocha Almond Fudge Ice Cream bars? I guarantee you will love They only contain 13grams of sugar per bar, compared to a small blizzard from Dairy Queen that starts at 51 grams of sugar- that’s a significant difference! ... No, this is not an ad. Did you know World Health Organization (WHO) recommends adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake. A further reduction to below 5% or roughly 25 grams (6tsp.) per day would provide additional health benefits. Here’s the thing. This is free sugar. So in addition to sugar found naturally in foods. That’s A LOT of sugar. We intuitively know that sugar is bad because it drives up the hormone insulin, spikes our blood glucose levels and packs on unnecessary pounds. Hello empty calories, and no nutrients BUT sugar also supresses the immune function AND increases stress. Sugar adds up super quickly in our eating habits because it is in EVERYTHING! Literally, everything. If I were to eat one of those ice cream bars everyday plus fruits, dates, (and those are naturally occurring sugars), dairy products with sugar like milk and yogurt, maple syrup, honey, and any type of condiment my sugar intake would add up quickly. It's important to be aware of what you are putting in your body and how you can support your immune system and manage stress. Reducing sugar is a great place to start! You can support your immune system by making your own sweet treats at home using sweeteners in their whole form: dates, unsweetened applesauce and bananas. Using spices like cinnamon, nutmeg and ginger to enhance the flavour of your food and balance blood sugar levels. You can even challenge yourself to a sugar-free challenge for 3, 7, 14 or 28 days! Today is day 1 of my 28- day no sugar challenge I am running for @fitbody-yeg and participating in. What's your favourite whole form natural sweetener? Mine is dates and bananas See more

Looking for a sugar substitute? Date Paste! An all natural sugar substitute you can use in place of any kind of sugar including maple syrup and honey . ... Only TWO ingredients. 1 cup dates 3/4 cup water Blend on high speed for a few minutes or until completely smooth. Keep in fridge up to 3 months. Now, of course date paste isn’t anything new. It’s been around for quite some time, but it’s the first time I’ve made it. Sugar suppresses the immune system, spikes your blood glucose levels, drives up insulin and packs on the weight. It’s also in EVERYTHING. Why not try something new AND support your immune system Dates are rich in various nutrients, fibre, and antioxidants. They contain anti-inflammatory and antioxidant properties. Plus they can help relieve constipation if that’s something you suffer from. If you’re a lover of sauces, condiments and/or salad dressing recipes this could be the perfect substitute to use in place of sugar. Plus homemade sauces won’t contain any of those nasty industrial seed oils. That’s a win-win!

Thank you to everyone who has joined along in the 14-day Happy Body, Happy Mind Routine with me. We are now at day 14, and I’m feeling pretty great about my space and mental and physical health. Taking time, even just a few minutes everyday to focus on the wellbeing of myself and my family has redirected my focus on something productive and positive. For our final day of the program, I have a simple ask. Connect with three friends today via phone call or video chat. Check in, see how they are doing and keep up those social connections. Together, we are stronger.

Workout time! Take a moment today to find a space at home to have an at home workout. Check out @Taylormade_fitness_, and @workofartyegon Instagram or Facebook for fun routines you can do from pretty much anywhere!

Let’s get up and move today! Enjoy a nature walk with a mindful meditation. Any guided or self guided meditation programs you enjoy? I love Calm and Headpsace. ... *Note: this picture is from 2012 when Ray and I went to San Francisco. We did A LOT of walking that trip See more