Wellness Enabled - Micheline Craft Registered Holistic Nutritionist

01/20/2022

I am soooo excited. Been researching and waiting patiently for 2 years. My old Breville broke a year ago!!!!!

08/02/2021

Kefir Parfait anyone?
Great for breakfast or as a snack, make one for anytime of the day.

I use to make a smoothie as my breakfast or as a snack. Not sure about you, the smoothie just did not keep me full till lunch.. so I switched to kefir, granola and various powders with frozen wild or organic berries. You can put almost anything in a kefir parfait:

I use coconut kefir or this particular organic dairy kefir (fermented foods are great for digestive health as it is a probiotic), I add half a serving of my powder probiotics plus some fiber to feed them. Add a shot of MCT oil to keep you feeling full and for the cognitive benefits of coconut.

H**p seeds for added omega-3 as it supports heart health, weight loss and digestion.

The Sea Vegetable and Berry combination supports young athletes to seniors or those recovering from injury and need extra antioxidants to produce faster healing and recovery effects. This berry blend also supports hormonal health (pre-menopause) energy, digestion, anti aging, reduced stress and is cleansing. I add some greens powder as well (I'm out at the moment).

I usually add my collagen to my coffee but started adding it to this daily - Collagen (most abundant protein for our bodies) helps make up the structure of our skin, bone, cartilage, and muscle, with the purpose of helping tissues be more elastic and withstand stretching. As we age, the collagen we produce decreases.

L-glutamine for digestive and immune health. During periods of physical stress, glutamine levels can become depleted, increasing the permeability of the intestinal mucosa.

I love my Genestra Scorbatate for the clean high potency vitamin C and minerals it supplies.

Use organic granola and seeds and include cooked organic/gluten free oatmeal to keep you full longer.

07/15/2021

Let's talk about chewing your food:

It sounds so simple right but digestive health begins with chewing your food properly. I know like DUH, yes of course.

But lets break it down because for many its a quick routine then onto the "to do list" or rush to get somewhere and eating becomes another chore within our busy day.
Digestion begins with the mechanical chewing by our teeth. Chemical digestion begins in the mouth with amylase in saliva which breaks down complex carbohydrates.

Benefits of chewing:
- it breaks down our food and aids digestion
- increases availability and absorption of nutrients
- reduces bloating and gas
- slows down eating and helps you eat smaller bites and feel full
sooner
- may decrease the risk of stomach discomfort & constipation or
diarrhea
- the more you chew food the more liquified it becomes making it
easier for our stomach to breakdown

Challenge:
1. When possible try to eat meals in a calm environment and
savour the smell and flavours.

2. Take a deep breathe and release any tension or stress to allow your body to rest and digest effectively. Stress hormones negatively impact that digestive process.

3. Attempt to chew each bite at least 20x before you swallow. This will be a challenge since the average person chews 2-5x before swallowing! Your swallow muscles will want to swallow a lot sooner out of habit and conditioning. Don't get hung up when you forget.

4. Eventually it is recommended to chew each bite 30-40x (liquify).

Start with small steps by just increasing your chewing by 5-10x per bite is a first step to improved digestion and absorption. Try to increase it more every week.
The goal is to make it automatic so you do not have to think about it!

Stay tuned for my next post on mouth microbiome (good bacteria) and the role it plays on oral health.

11/17/2020

This video share's why I have chosen Norwex to partner with my holistic nutrition practice.

Endocrine Disrupting Chemicals we live with daily lead to hormone issues, cancer, thyroid issues and weight gain to name a few.

Discover even more ideas for you

09/14/2020

Holistic Nutrition

Looking to make changes to be a healthier you?
Know someone who is looking for some support - connect with me for a free 20 minute consult call.

08/13/2020

My morning ritual with celery juice alone first on an empty stomach: benefits

Celery Juice supports our stomachs and activates the gut by restoring hydrochloric acid which helps us digest things faster and more efficiently.

Lowers cholesterol. Celery contains a compound that has been reported to have lipid-lowering action, reducing the bad cholesterol (LDL) in our bloodstream

Is a natural anti-inflammatory. It contains Polyacetylene which reduces chronic joint pain, gout, and rheumatoid arthritis.

Lowers blood pressure. Research shows that it helps lower high blood pressure by acting as a smooth muscle relaxant, improving the flow of calcium and potassium in cells, allowing blood vessels to expand and contract with greater ease.

The nutrients in celery protect the liver, and actually help the liver produce enzymes that help flush fat and toxins out.

Improves digestion by increasing circulation in the intestines, getting things moving. It’s good for constipation, bloating, puffiness and water retention, acting as a gentle, mild, natural laxative and diuretic.

It fights infection and has powerful antimicrobial properties that fight infections such as chronic UTI’s.

It has antioxidants, is alkaline and loaded with essential minerals and vitamins.

08/10/2020

What does it mean my hormones are imbalanced? Hormones become unbalanced when progesterone levels are decreased and estrogen levels are increased. Why is this?

Many things promote hormone imbalances, such as stress, alcohol, caffeine, dairy and meat products, high-sugar, refined carbohydrate foods, pesticides and pollution which give us estrogen-like toxins.
Stress and poor adrenal function can impact our hormones especially during menopause years.

Did you know alcohol prevents the liver from excreting excess estrogen, therefore the estrogen remains in our body.

Avoid plastic packaging, water bottles, food and beverage containers, some disposable plates, and toiletry bottles are all plastic and all are made from chemicals. Research suggests that all plastics may leach chemicals if they're scratched or heated.
BPA in plastic is an estrogen hormone disruptor and effects how estrogen and other hormones act in the body, by blocking them or mimicking them, which throws off the body's hormonal balance.

Recommendations:
- First and foremost eating whole, natural and organic foods is the best diet around.
- Eat low glycemic foods and incorporate good healthy fats such as avocado’s and coconut oil.
- Remove processed and packaged foods.
- Consume at least 8 - 10 glasses of filtered water a day
- Add fibre to your diet to not only feed the good bacteria but to support healthy bowel elimination to remove estrogen from the body.

Supplements:
Calcium citrate
magnesium glycinate or citrate
evening primrose oil
Omega 3 fats - EPA/DHA
Vitamin B6
A good multi-vitamin
A good probiotic to support good bacteria especially now with all the sanitizer use.

Do you want to learn more or need support, let me know craftynutrition4u@gmail.com or DM me.

07/15/2020

06/07/2020

Sunburn
There are two types of ultraviolet rays: UVA rays attack the underlying layers and UVB rays attack the skins outer layers.☀️
The effects of sun exposure is concerning due to the decline in the earth’s ozone layer. The incident of skin cancer is on the rise.

Recommendations:
High protein foods to repair tissue.
Eat foods rich in Vitamin C (lemons, oranges, strawberries, kale..) and E (pumpkin seeds,chia seed, walnuts...) as they are antioxidants and skin protectors.
But you also need to protect yourself physically from sun damage:
1. Cover-up with a hat and stay in shade when possible
2. Avoid going in the sun between 10am - 3pm.
3. Use lip protectant with aloe vera and vitamin E
4. Drink plenty of water
5. Protect your eyes with UVA and UVB sunglasses
6. Make a natural sunscreen (so many natural recipes that contain coconut oil, non-nano zinc oxide, Shea butter, essential oils... or checkout a good natural product at GreenBeaver.

https://www.instagram.com/p/CAnm0zHjhH0/?igshid=11j4m44b8vzjk

06/03/2020