Nutrition First

06/03/2023

$$$ Let's talk about food costs $$$ I am planning on coming up with a program that helps navigate the changes we are all seeing to the prices of food in hopes to positively impact the frustration that we are all facing on our grocery shops. Doing what we can to make healthy choices on a tighter budget is challenging. Prices are impacting the choices we make when we are planning meals for our families. For most, sadly this is contributing to eating food of lesser quality and eating mostly highly processed meals. My question for you is: What is the biggest challenge you come up against to consume healthy foods when you buy your groceries? Example : Many are finding that purchasing premade meals now is much cheaper than making it themselves. THOUGHTS?

07/12/2022

Amazing deal alert!
Use code NUTRITIONFIRST at checkout!
www.skinessence.ca/collections

15/11/2022

I have partnered up with my favorite Canadian organic skin care company Skin Essence! I am now offering a discount code at checkout of 15% and free shipping in Canada over $49. Follow the link below

A little background story...

I also studied esthetics. I worked in the cosmetic and skincare industry for many years traveling and promoting brands at all the well known businesses where you purchase your cosmetics. Working in this industry I gained a lot of education regarding quality and lack there of quality in ingredients added to our cosmetics and skin care products. There is a lack of regulation in this area and it is SCARY! This eyes wide open experience is really what began my journey about the importance of ingredients that we put INTO and ON our body.

Did you know that your skin is the largest organ on your body? Our skin is the first barrier to keep good things in and bad things out. That being said with the right chemistry ingredients applied to the skin can benefit and greatly impact not only your skins appearance but also has the power to pe*****te beyond the skin layers do things like, disrupt your hormone levels, impact negatively your skins microbiome and create unwanted free radical damage. With this in mind you can see how important it is to use quality ingredients!

I love the brand Skin Essence because they are certified USDA & ECOCERT. You can understand every single ingredient that is on the label. They are non GMO, fair trade, gluten free, vegan and not tested on animals! Along with all this, their skincare PERFORMS and doesn't break the bank. Give em' a try and let me know what you think.

https://www.skinessence.ca/discount/nutritionfirst

04/11/2022

HOW DO YOU USE YOUR BONE BROTH?

Those who know me know that I always have a healthy stock of bone broth in my freezer. My reasons for this are plentiful... Let me tell you why.

Currently there is a yucky bug making its way through our house. I always lean on broth during this time specifically. There's a reason that chicken noodle soup is the suggested remedy going back generations.

Bone broth is mineral rich and contains a healthy dose of collagen and amino acids. Not to mention it is absolutely delicious and comforting during anytime of illness. Bone broth contains collagen high in an amino acid called glycine which has been shown to benefit our sleep quality. The minerals within the broth contribute towards healthy hydration necessary for flushing the system of unwanted bugs.

OH the collagen!! My favorite part. This complex protein is packed full of goodness. Not only is it an excellent addition to your skin care regime, collagen does a beautiful job of coating our gut lining as to better digest food and increase nutrient absorption... I could really go on forever about the benefits of bone broth.

See below for my go to SIMPLE recipe and my tips to incorporate it into your meals.

STEP ONE - Dust off that slow cooker and plug it in.
STEP TWO - Place bones with onion, carrot, celery and herbs of choice.
STEP THREE - Fill with water covering 1 inch or 2 over the bones.
STEP FOUR - Set it to low and forget it haha

I strain the both and freeze the leftovers.

I slow cook my broth for sometimes as long as 24 hours on low. (YES THAT LONG) This ensure all those yummy nutrients seem out into the water. If I'm in a pinch for a soup I'm making that day I allow it to simmer for at least 4 hours.

I always buy my chicken or other meats with bones in! Not only does this save on the grocery bill I utilized the animal protein to its fullest potential. I save the bones in my freezer if I am not ready to use them right away. Throwing out the bones is blasphemy in this house lol

HOW I USE MY BROTH
I use broth in my cooking as a replacement for water. SIMPLE For instance if I am making rice or a roast.
I sip it in a cup all by itself.
I use it for the obvious soup base!

Bone broth is one of the most simple upgrades you can add to your meals to layer on that nutrition!

25/10/2022

Extending an arm of help for those who would like more information about how to ease symptoms of S.A.D (seasonal affective disorder.) Please DM me your email address and I will forward you a sample 3 day meal plan, along with grocery list as well as tips and tricks! Dropping this content on Friday October 28th. Please if you take part, like, follow and share!

19/10/2022

Water is the primary component of all the bodily fluids - blood, lymph, digestive juices, urine, tears, and sweat. Water is involved in almost every bodily function: circulation, digestion, absorption and elimination of waste to name a few. This all plays a huge roll with your bodies natural defense system. In other words... DRINK UP if you don't want to dry up from the inside out 🏜 😆

13/10/2022

What services do I offer at Nutrition First? Have a look! 🧐

This is the first step towards working together to reach your personal goals.  The consultation is split between two meetings. 

09/10/2022

PUMPKIN SPICE! See below for an easy recipe.

Cinnamon is just one of the many warming herbs used in the fan favorite blend "pumpkin spice" I enjoy this spice year round to be honest! I mix this into black teas, the obvious latte as well as many options with baking!

Did you know that cinnamon aids digestion and helps to balance blood sugar? It actually more than doubles insulin's ability to metabolize blood sugar which helps to protect against diabetes. How do you enjoy your pumpkin spice?

PUMPKIN SPICE
In a mason jar combine the following spices.
6 TBS of cinnamon (CEYLON IS BEST)
4 TSP Ginger
4 TSP Nutmeg
3 TSP Allspice
3 TSP Clove
*store in a cool dry location*

To turn this into a coffee creamer
1 TBS spice mix recipe above
1/4 pumpkin puree or juiced pumpkin
2 cups of milk or cream of your choice (I use oat milk-it froths really nicely)
Sweetened to taste. Mix well and enjoy.
*Hot tip is sweetening this recipe with maple syrup instead of sugar!
MmMmmmm!

06/10/2022

Fall is in the air and the pumpkins are at the patch!
These starchy vegetables have so many uses. Not only are they packed with lots of healthy minerals, like zinc and iron; they also contain a high dose of vitamin A.
VITAMIN A contributes to healthy eyesight, tissue healing and healthy glowing skin, among many other bodily functions. We store this fat vitamin mostly in the liver, as well as some in the kidneys, lungs, eyes and fat tissue.
During times of stress, illness and alcohol use, our vitamin A stores are depleted greatly. How interesting that these harvest vegetables come out during the back to school season that comes with the inevitable bugs, stress and the much needed de-stressing wobbly pops!
Beautiful balances are found everywhere in nature and pumpkins are a prime example of that. Here is why... The body requires zinc to release our vitamin A stores for use within the body and seeds from pumpkins are saturated with zinc!
Use pumpkins in your baking, juicing, soups add seeds to every meal for an extra dose of vitamins, minerals and protein!

04/10/2022

The days where I am so exhausted and I might need a gentle reminder to make sure to take the time to care for me; I remember this...

A mother creates, nurtures and protects.
I flow into him from myself. He needs me.
Without caring for me; he goes without.
My choices in Honoring My body and mind, creates a strong foundation for his life, and each step that's ahead of him.
My choices in Honoring My body and mind, nurtures his body and mind to be strong and healthy.
My choices in Honoring My body and mind, protects him and supports the armor that's needed throughout his life to be resilient.
I must make the time for me. For him.

29/03/2021

From now until May 1 2021 select services are up to 25% off! Take advantage of my introductory prices.

Spring is a perfect time to set goals and reset your patterns from the winter months. Its the season of growth after all🌱😁

www.nutritionfirst.ca

Leah is a professional Registered Holistic Nutritionist (RHN), passionate about digestion, nutrient dense foods, beauty and mental health. Based out of Ontario, Canada Leah offers a variety of services. Nutrition First is here to help people with digestion issues, identify food sensitivities, g...

24/03/2021

www.nutritionfirst.ca
Now live!!! Please share and recommend to everyone you know! 🙃

Leah is a professional Registered Holistic Nutritionist (RHN), passionate about digestion, nutrient dense foods, beauty and mental health. Based out of Ontario, Canada Leah offers a variety of services. Nutrition First is here to help people with digestion issues, identify food sensitivities, g...