Browsing Tag

nutrition

Featured Lifestyle Local Food

Meal Meditation

March 17, 2017

 

One hour to practice. Eating meditation is among the simplest, and mindfulness practices to practice at mealtimes. We will include chanting, blessings, energy work + nutrition practice into the programs. A nutritionally complete lunch is included in the program. Experience, strengthen and connect with your meal + nutrition practice.

Individual Sessions 

Available only at Hyannis location. 

Classes

March, April + May

Wednesdays at noon – 1pm


Featured Lifestyle Uncategorized

Mamas-to-be

February 24, 2016

Congratulations to all the Mamas-to-be out there! We are so happy to be apart of your journey to motherhood. Our goal with this post is to provide you with nutrition information that will help you feel confident in creating a healthy + sustainable nutrition practice for you + your baby throughout your pregnancy and beyond! If you have additional questions or concerns after this post, we would be happy to schedule an individual appointment or another group session to further explore your needs.

Things to think about: 

  • Weight gain/loss
  • Exercising while pregnant: do or don’t?
  • Important vitamins/minerals during pregnancy/post pregnancy
  • Sustainable nutrition for you and your family

Key Nutrients for Pregnancy:

Folic Acid: Folic acid reduces the risk of birth defects that affect the spinal cord. All women of childbearing age and pregnant women should consume at least 400 micrograms of folic acid each day. Natural food sources of folate, including legumes, green leafy vegetables and citrus fruits.

Iron: Maternal iron deficiency is the most common nutritional deficiency during pregnancy. Pregnant women need at least 27 milligrams of iron a day. Foods with high and moderate amounts of iron include red meat, chicken and fish, fortified cereals, spinach, some leafy greens and beans. For vegetarians and women who do not eat a lot of meat, increase iron absorption by combining plant-based sources of iron with vitamin C-rich foods. For example, try spinach salad with mandarin oranges.

Calcium: During pregnancy, calcium is needed for the healthy development of a baby’s teeth, bones, heart, nerves and muscles. When a pregnant woman does not consume enough calcium, it is taken from her bones for the baby. It is important to consume adequate amounts of calcium daily before, during and after pregnancy. The recommended amount of calcium during pregnancy is 1,000 milligrams per day for adolescents 14 to 18 years old and 1,300 milligrams per day for women aged 19 to 50. That means at least three daily servings of calcium-rich foods such yogurt, collard greens, broccoli, figs, cheese and fortified cereals. 

{Practice Nutrition}

  • Drink at least 8 cups of water everyday
  • Eat Breakfast, Lunch, Snacks & Dinner to avoid high + low blood sugars
  • Make sure breakfast includes a Protein + Grain + Fruit
  • All snacks should include a Protein + Fiber 
  • Aim for at least 3 – 4 cups of vegetables everyday 

{Foods to Avoid During Pregnancy}

Since pregnancy affects your immune system, you and your unborn baby are more susceptible to the bacteria, viruses, and parasites that cause foodborne illness. Even if you don’t feel sick, your baby may be effected by these “bugs” which can cause serious health problems. This checklist provides an overview of foods you should avoid during your pregnancy to ensure that you and your unborn baby stay healthy + safe!

  • Soft CHEESES made from unpasteurized milk, including Brie, feta, Camembert, Roquefort, queso blanco, and queso fresco.
  • Raw COOKIE DOUGH or CAKE BATTER.
  • Certain kinds of FISH, such as shark, swordfish, king mackerel, and tilefish (golden or white snapper).
  • Raw or undercooked FISH (sushi).
  • SALADS made in a store, such as ham salad, chicken salad, and seafood salad.
  • Raw SHELLFISH, such as oysters and clams.
  • Hot dogs, luncheon meats, cold cuts, fermented or dry sausage, and other deli-style meat and poultry.

{Weight Gain + Weight Loss During Pregnancy}

Often there is the misconception that when you’re pregnant you are “eating for two” although you technically are eating for two human beings, it is important to keep in mind that you are not eating for two fully grown adults. During your first trimester, your baby is only the size of a walnut, therefore you only need to increase your intake by about 300 extra calories per day in order to support the growth + development of your baby. Weight gain at a rate of 1 to 4lbs total in the first trimester and then 2 to 4lbs each month in the second and third trimesters is recommended. Gaining too much or too little weight can be harmful to you and your baby, therefore it is important to consume nutrient dense foods and the appropriate amount of calories for a healthy pregnancy. To determine the amount of weight that is ideal for you to sustain a healthy pregnancy is determined by calculating your BMI (Body Mass Index) based on your pre-pregnancy weight.

If you are … You should gain about …

  • underweight (BMI* less than 18.5) 28 to 40 pounds
  • normal weight (BMI of 18.5 to 24.9) 25 to 35 pounds
  • overweight (BMI of 25 to 29.9) 15 to 25 pounds
  • obese (BMI of 30+) 11 to 20 pounds

Pregnancy

{Exercise Do’s + Don’ts during Pregnancy}

Staying active during your pregnancy is good for you, especially if you have maintained an active lifestyle pre-pregnancy. Be sure to check with your healthcare provider before you start any exercise program. Exercise is not always recommended, as there are specific health conditions that make it unsafe for some pregnant women to exercise. Be sure to ask your healthcare provider what activities are safe for you to do. If you get the okay from your healthcare provider, then it is recommended that you exercise at least 2 to 3 hours/week or 30 minutes/day. As your belly continues to grow, you may need to adjust or change some activities in your workout. Be sure to start off slowly and build your fitness little by little if you did not exercise prior to your pregnancy. Remember to drink lots of water, take breaks often, and be aware of how your body feels.

Safe Activities to try during Pregnancy:

  • Swimming
  • Prenatal yoga
  • Walking/Jogging
  • Dancing

Activities to Avoid during Pregnancy:

Avoid any activity that can cause you to get hurt, has a lot of jerking or bouncing movements, can cause you to fall or where you can get hit in the stomach. Avoid activities outside when it is hot and humid, and at high altitudes above 6,000 feet.

Nicole & Dianna

 

 

 

DiannaNicolePhoto

You can also check out Nicole’s Book 201 Organic Smoothies & Juices for a Healthy Pregnancy. Email us for your own copy.

201 Organic Smoothies and Juices

 

{Sources}

(1) http://www.eatright.org/resource/health/pregnancy/what-to-eat-when-expecting/eating-right-during-pregnancy. Top Tips for Eating Right During Pregnancy. Reviewed by Jill Kohn, MS, RDN, LDN. Published December 07, 2015.

(2) http://www.foodsafety.gov/risk/pregnant/chklist_pregnancy.html. Checklist of Foods to Avoid During Pregnancy.

(3) http://www.win.niddk.nih.gov. Healthy Eating & Physical Activity Across Your Lifespan. Fit for Two: Tips for Pregnancy. National Institute of Health & National Institute of Diabetes, Digestive and Kidney Diseases. NIH Publication No. 06-5130. November 2009. Updated June 2013.

(4) http://www.marchofdimes.org/pregnancy/pregnancy.aspx. March of Dimes: A Fighting Chance for Every Baby.

Featured Lifestyle Uncategorized

Gardening: grow your nutrition practice

January 20, 2016

Growing your own food can be one of the most rewarding, enjoyable, and tasty projects you take on this season, big or small! January is a perfect time to start thinking about what you want to grow. You can browse through a variety of seeds at Johnny’s Seeds from Maine. 
{NOTE:} Look for Seed Libraries in your area. Each year many people save seeds and share the love.

When you make the decision to garden, you are allowing yourself to have a new relationship with your food. The act of gardening adds more than just future nutrition on your plate. It gives you the experience of opening your heart to the plant, a living thing with lots of beautiful energy to share with you in return. The process of caring for the plants support a grounding opportunity, as you place your hands and your feet into the soil, rich with nutrients.  The air, water and nature are also forms of nutrition for you, because they create a positive energy that will be absorbed through all of your senses. This is a tool that may help with stress and anxiety in your life.

{NOTE} Gardening is a tool for growing your nutrition practice. (That’s why I do it!)

Nicole Cormier, RD, LDN

Sustainable gardening tips.

1. Start composting: food waste, grass clippings, leaves, charcoal, and manure.
2. Select size and location for your garden – remember a couple plants is all it takes! 
3. Select your seeds: annual and perennials OR purchase plants from a local farmer.
4. Gather tools and supplies – keep it simple! Plan on getting your hands dirty. 
5. Build your garden: lay your tarp, turn soil, lay compost, cover with leaves.
6. Start seeds in flats and trays – place them in a sunny spot inside your house or greenhouse. 
7. Clear garden and plant crops – use a row sequence OR follow instructions on your seed packet. 
8. Fertilize and cultivate (the weeds) – nourish the plants with water + nutrients if needed. 
9. Harvest crop – Be grateful for what nature as provided. 
10. Cover garden at the end of season and reflect on your experience. 

{Most importantly! Enjoy what you grew.}

Nicole Cormier, RD, LDN

Benefits of growing your own food:

1. Nutrition – Increasing your nutrients + flavor of food in your life. 
2. Sustainable – Sustaining your life, food and happiness. 
3. Education – Learning about the plants, food + even yourself. 
4. Connection to food – Cultivating healthy relationships with food. Releasing old unhealthy ones.
5. Environment – Less carbon footprint. 

Compost is the heart of the organic or traditional farm. Composting is a thoughtful, deliberate act and requires diligence, but its rewards are ever-so-dear to our health and soil.  By collecting plant debris and allowing it to decompose over time, we create a soil that is rich and full of nutrients. When we give back to the land, the vitamins and minerals present in the compost, make their way through the roots and the stems of the plants we grow, and eventually onto our plates.

Composting

Get going with some start-up plants with these easy steps:

Collect the following materials from your local gardening store:

1. Organic soil and some stones
2. Small pots or trays
3. Seeds
4. Water

Steps: 
1. Lay some stones in the bottom for drainage. 
2. Fill the pot about 2/3’s with soil
3. Make finger-tip deep holes in the soil
4. Sprinkle in the seeds, amount will depend on plant variety
5. Cover the seeds up with the soil, water, and place in the sun.  
6. Now just wait for the seeds to sprout, continue to water & move to a larger pot if needed! 

Featured

Support my KICKSTARTER Project

December 22, 2015

A food journal and an intuitive guide to cultivating a sustainable food practice filled with recipes + lifestyle tips.

Check it out! Nutrition from the Ground Up is currently a blog and video series about building a sustainable nutrition practice. This project is a 48 page food journal that will be published twice per year. It will include my tools for intuitive cooking, sustaining a healthy relationship with food and expand your recipe collection.

Knowledge is power and with knowledge about the ingredients in food, where that food came from, and who grew it helps to increase confidence about the food that is fueling my body. There are incredible experiences to be had when enjoying local food, like trying new foods, meeting farmers and producers, and even growing your own food. Food can extend to the worlds of art and science and this can act as a form of therapy or mindfulness. When these ideas are part of a lifestyle then consuming feels more like a nutrition practice rather than following strict instructions, recipes, and meal plans—because of course, there is no perfect way to eat!

 The Nutrition from the Ground Up Food Journal will be published in January 2016 with your support. It will provide educational tools to help you grow your own nutrition practice with my guidance. It will also include intuitive recipes that will strengthen your intuitive cooking skills. THANK YOU FOR YOUR SUPPORT!

Local food can be used as a tool—this can be seen by keeping it simple, cooking and preparing meals, nourishing your day, and improving overall health.

Every day in my nutrition practice I focus on how to, for both myself and my clients, inspire, connect, and educate. I have set out to live out my passion and the concept of sustainability has been a reoccurring theme in that process. I strive to always be aware of the role of sustainability in the areas of food, business, and personal lifestyle. I believe in the power of connecting farmers and consumers.

With local food comes inspiration from venturing out and trying something new; connection with friends, farms, health, and my meals and nourishment; and education by finding new recipes as a tool to practice a skill and share with others.

There are many benefits of local food, including that it brings awareness to the consumer and has changed my relationship with food and has allowed me to realize the difference between whole, real food and labeling. Local food also creates an appreciation for food when you realize that it must be grown and produced, rather than just appearing. Understanding local food has also helped to educate me about how the food I eat arrives to my plate; for example I may pick it up from the farmers’ market rather than waiting for a truck to deliver something.

Finally, local food has truly brought joy to my overall life with the social aspect of shopping and the fun of intuitive cooking. This all ties into my nutrition practice by helping me make a stronger connection between vitamins and minerals in food and my health. Local foods increase the nutrition and flavor of the foods that my body digests and uses to provide me with energy.

Thank you for supporting my project!

Featured Lifestyle

Welcome to NFTGU!

December 6, 2015

When I started on this journey, I was only working with nutritional counseling patients one day a week. Now, eight years later, I am really proud that my business has grown in directions I never imagined. 

While I knew I wanted to help people adopt a healthier lifestyle through nutrition, it didn’t occur to me that I could actually help them grow it. Now, in addition to being a Registered Dietician, I’m an author, blogger, local food enthusiast and a farmer-in-training, among other things! 

I am passionate about teaching others how to play an active role in improving their whole health by developing new relationships with food. I believe in the power of connecting farmers and consumers to create a more educated community. 

I’d like to share with you how I do this within my own practice – both the overall approaches I take as well as some of the tactical steps that I’ve found to be effective. Whether for my clients, the community or the broader public, my focus is sharing knowledge because it really is power. This is how I make a more lasting impact. I know from seeing it with my clients that knowledge is the only thing that motivates change. 

I focus on three specific areas.

  • {First} … Inspiring people to let go of their past relationships with food and create new, more powerful ways of thinking about the foods they choose.
  • {Second} … Connecting people with their local farmers and helping them discover the benefits of eating locally and seasonally.
  • {Third} … Educating my community and the broader public about how they can be more confident consumers.

Nicole Cormier, RD, LDN

In building Delicious Living Nutrition, I’ve set out to live my passion. Underlying everything I do is the concept of sustainability. It is present everywhere, from how I work with clients to help them discover new foods and ways of cooking that put them on a path to health…

als_150804-0986 (1) copy

…it shows up in how I’ve structured my business so that all the different aspects support each other…

…and it’s personal. I’ve designed a holistic life where work doesn’t feel like work. Everything sustains everything else. I’ve achieved this through structuring my business to fit into three main buckets. 

  • {First} … Counseling – This is the most personal aspect – One on one counseling, corporate programs and presentations.
  • {Second} … Outreach – These are all the ways I connect with clients and potential clients on a regular basis.
  • {Third} … Local Food – Connecting people directly with farmers and helping them understand their food sources is a huge part of what I love to do, and my community loves it as well.

Various types of outreach have been an important way for me to not only build my business but to share knowledge broadly. One of the most exciting and fulfilling adventures I’ve undertaken as part of Delicious Living Nutrition is making a full-length documentary about organic farming called Organic Farms Are Everywhere! My partner, Jim and I drove cross-country in February 2012 and visited nearly two dozen farms. It was an incredible journey and we learned so much that I’ve been able to share with my clients and our community. 

Nicole Cormier, RD, LDN

As I have become more personally involved in the local food movement over time, my counseling approach has evolved. My clients find that they really benefit from my guided farmers’ market tours, as well as cooking new foods together. One of the most significant parts of my at-home nutritional cooking lessons is practicing what I call “intuitive cooking.” This is a method that centers around using what is readily available in your pantry to make delicious and healthy meals at home. 

Bringing consumer confidence to my clients and the community through education and exploration is what I love to do. I hope that this blog will act as an educational experience and open the doors to health, happiness and a holistic lifestyle for many.

Nicole and Tanka