R. Anne. R Nutritional Consulting
1586 Pine Ave V1R4g2 Trail, BC, Canada

This is by no means an innovative tip, BUT I thought I’d still share! Make a lot of smoothies, banana ice cream, banana bread or bake a lot with bananas? Instead of just throwing your over ripe ones in the freezer as is, try peeling them and pre chunking them! Banana bits frozen like this make grabbing them out to throw into smoothies super quick and easy, especially for making banana ice cream. Take advantage of discount/reduced sales, like these bundles we grabbed for ...$1, and spend a few minutes tossing them into individual baggies! Make them serving size bags if you like, label small bags for smoothies a bit larger bags for banana ice cream and even larger for banana bread (or whatever else you need them for!) Try with other varieties of fruits as well! *skips off to go make banana ice cream*

What am I here for? Well, I’m a Certified Nutritional Consultant, and small business owner of R. Anne. R Nutritional Consulting with a passion for helping others who are working towards making healthier choices, with knowledge and realism, kindness and compassion. Finding health through nutrition and lifestyle changes should never feel overwhelming and/or unattainable and I seek to knock down misconceptions or potentially harmful ideologies that hold people back. I work to... teach and educate my clients on how to make healthier choices within THEIR means, whatever their obstacles may be and allow them to be the leader of their own goals by focusing on proven behaviour change models and teaching through positivity and understanding. Health should be enjoyed and should elevate your life, not make you miserable or feel like a test in perfectionism. All or nothing doesn’t belong here and I will help you make measurable changes in a healthy, realistic way Self compassion and knowledge are touchstones by which I build my packages and sessions. I offer a comprehensive Nutritional Education Counseling Program but I also offer affordable small basic information packages either pre-built or put together specifically with your interests in mind, as well as inexpensive single support sessions. I am also fortunate enough to be able to continue to work with clients safely online and correspondence is done completely virtually, for the time being Please feel welcome to have a look through https://rannernutrition.ca/ services, and FAQ’s to find out more, and as always, never hesitate to reach out

It can take up to 20 mins for our body to start secreting these hormones, and as such it can take about that amount of time for us to register that we are beginning to feel full! You can head over to https://rannernutrition.ca//mindful-eating-giving-your-bo/ to read the newest post where I share a bit of a simple explanation of some of the science behind feelings of fullness, the importance of some aspects of mindful eating and a few small tips to help get you working on it!

Last night I tried throwing a dish together that I’ve decided to call a white bean and kale stew (soup?) Here’s what I did! Chopped up 3 carrots, 3 celery stalks, one large white onion, half a bunch of kale, one med/large tomato, 3 nice sized red potatoes, and a whole head of garlic. ... Threw it in a big pot with a tbsp each of dried oregano and basil, 1/2 tbsp garlic powder, 4 tbsp of better than bouillon, 1/2 cup non-dairy milk (optional), a can of white navy beans (drained and rinsed), about a cup of pre-soaked broken up tofu skins (new to me and just experimenting!), and then filled the pot with water only until all was just covered. Set it on the stove at high heat until it came to a boil, stirring occasionally, and then turned it down to medium and continued to let boil with lid off for about 30 mins, just until veggies were tender. I ended up adding 1 tbsp olive oil during the last 5 minutes or so just for a little extra oomph Removed from heat and let sit for about 10 mins, added salt and pepper to taste before serving! (I also threw some nutritional yeast on top as well ) OMG SO YUMMY! This was such a hearty soup/stew and very filling. Lots of protein from the tofu skins and the navy beans, healthy carbs and lots of fibre from all the delicious veggies and kale, and a little bit of healthier fats from the olive oil. Packed with great nutrients and full of garlic and onions that are fantastic for immune system support! But honestly most importantly, delicious!!

Variety! We’ve heard so many recommendations about how we should incorporate variety into our diets and often it comes with an amount of servings of particular foods we should squeeze into our days. But let’s think more broad than that! You might find it lifts some of the burden of but how can I squeeze so much variety into one day!? Especially if you’re just stepping into your relationship with nutritional health Try thinking on a weekly basis instead. When we look... at a diet, a day can never tell you about balance. We have to widen the lenses we’re looking through. While you might eat more protein than healthy fats one day, the next might be the exact opposite. Eating a variety of healthy foods throughout a week gives you the most optimal benefits of a well rounded well balanced nutrient rich diet, with much less of the overwhelming feeling of having to squeeze in and focus so much on a single day. A fully loaded kale salad one day and a simple green leaf salad the next. Cut up veg like celery, cucumber, peppers, carrots, mushrooms, and tomatoes. Cook up some broccoli, brussel sprouts, potatoes, sweet potatoes, squash or cabbage. Snack on apples, bananas, papaya, kiwi, strawberries, blueberries, blackberries or watermelon. Enjoy grains like brown or wild rice, quinoa, buckwheat, whole wheat pastas, whole grain breads or pitas. Proteins like edamame, a variety of tofu, tempeh, legumes, and a wide range of products made with protein in mind. Healthy fats like tahini, almond or peanut butters, nuts and seeds, avocados, and even dressings made with olive, avocado or flax seed oils. Stews, chilies, casseroles, bbq’s, bakes, soups, sandwiches. Treats and dark chocolate and popcorn and tortilla chips with salsa and guacamole, home baked muffins, granola bars, crackers and hummus, oh my! And those are just examples! All this variety to be had and how much more relieving and relaxing it is knowing it doesn’t have to balance out in a single day

Do I smoothie? Sure sometimes! Contrary to popular opinion I actually DON’T find smoothies to be any more convenient than just eating breakfast. Actually less so. Pulling out all these same goodies to make a bowl of food vs a smoothie seems pretty well the same amount of effort to me only I only have a bowl and spoon to wash instead of a blender (there’s just something about it I don’t like cleaning ) and typically if the kids hear me make one..... that really means I’m act...ually making everyone one, sooo HAVING SAID ALL THAT I do enjoy a good smoothie every now and then! I can’t jump on the blender full of multiple bananas, spinach, nuts, dates, berries, chia seeds, hemp hearts, greens powders etc etc etc wagon though (I seriously don’t know how anyone could drink that much And it’s so expensive!) My go to when I enjoy a smoothie is nearly always the same though, creature of habit I guess. Half a banana, tbsp peanut butter, 1/4 cup frozen blueberries, 1/2 cup vegan yogurt, a half cup of soy milk, and occasionally a scoop of protein powder if I’m feeling it What is your favourite go to smoothie? Do you find smoothies any more or less convenient or just about the same? I’m curious if I’m on my own with that one