Concept Nutrition

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Concept Nutrition

Life has taken me on a beautiful journey filled with joy, loss and so much love. This journey has led me to a career in Holistic Nutrition.
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My struggles and triumphs have made me certain of its value and passionate about supporting and spreading wellness

12/01/2025

Do you like my Blue Jay feeder? That’s right I said Blue Jay! The birds never stood a chance with these two…Hungry and coming in hot!

I had a quiet weekend, alone, at the cabin - just me, the woods, and some quiet time before the hustle of early December. A walk in the woods, some crafting, and watching these two frolic on my feeder.🐿️🐿️

BUT MOMENT SPOILED!!!!

The little JERKS stole my feeder!! 🦹 I went inside to make a cup of tea and when I returned, it was gone! The bushy bandits had dragged it into the woods! 😂

The simple calamity made me smile. It made me realize how fleeting the present moment is, and to enjoy it as fully as possible. Slow down, enjoy the now, and cherish the simple things. Happiness isn’t for sale on Amazon - it’s taking the time to stay in touch with yourself, to play, and to find what inspires the kid inside of you.

Now, does anyone have any suggestions for a blue jay feeder that the squirrels might leave behind? 🤷‍♀️

🐿️🍂🐿️

11/18/2025

Does your veggie intake go way down in the winter months? If so, you’re not alone.

I use the concept of seasonal eating to keep veggies on my plate all year long. When you eat in rhythm with the seasons, you’re tuning into what your body needs on a deeper level, making seasonal foods more appealing and satisfying.

This is because seasonal food just seems to match what your body needs, when it needs it.

🥬 Hydrating lettuce, cucumbers, raw peppers, and sweet fruits provide quick energy on hot summer days but won’t hit the mark once the weather cools.
🥕 Root veggies, like carrot, squash, and cabbage support immunity in fall and naturally last longer to sustain through the winter. But can leave you sluggish on a hot summer day.
🫜 Zippy spring radishes and early greens will boost detoxification and brighten energy after the winter months. Feels so fresh, right when you need it.

Your body is complex and it requires many different nutrients to sustain its health and energy. But it ebbs, and it flows. Eating seasonally, is an uncomplicated way to ensure you get what you need.

Here are some ways to cozy-up your veggie game with cooler months ahead:

🤎 Roasted veggies in a grain bowl
🤎 Wilted greens (kale & spinach work great)
🤎 Blended soups - carrot, squash, tomato
🤎 Root veggies in stew
🤎 Bean & lentil salads
🤎 One pan sausage & roasted vegetables
🤎 Baked apples or berry crumbles for dessert

Seasonal eating isn’t a trend—it’s a simple rhythm that connects you to your place, your plate, and your body. ❤️ A nourishing approach, that taps your body’s innate wisdom.

So, if veggies aren’t your vibe this time of year, let me show you how much they can fill your belly and warm your soul!

11/10/2025

All these things are true, yes, but they won’t help us be healthier, more balanced, or lose weight in a sustainable way. We need a new mindset around healthy eating. One that kicks diet culture in the nards and tunes in to what YOUR BODY is actually craving - BALANCE! The truth is, you need to eat MORE. More color, more healthy fat, more fiber (yes, carbs!), and more protein from plants.

If you want to let go of restriction and REBALANCE your approach, comment 2026 for pricing and plan details. Limited January coaching spaces left, and they are filling quickly.

11/05/2025

We’ve all been there — doing our best with the info we had. But once you know better, you can do smarter, not stricter!

What’s on your betrayal list?

1. Low-fat anything.

Marketed as “healthy” — but stripped of nutrients and pumped full of sugar. They really got us with that one. 🦹‍♂️

2. Counting Calories or Macros

❌ Metabolism is not a math equation — it’s a constellation of hormones, stress, sleep, and nutrients 💫

3. Granola & protein bars pretending to be breakfast.

Argh. I just can’t. They should come with a warning. 🙅‍♀️

4. Believing “healthy eating” means eating less.

Smaller portions of food with less nutrients is just the fast lane to low energy and a bad mood. 🛑

5. Forcing early morning fasted workouts.

“Absolutely not.” says cortisol! Think about giving your body grace over getting gains. That’s true strength 💪

6. Ignoring gut health until it screams to be heard.

Gas, bloating, fatigue — they’re telling you to listen up!

7. Ignoring the physical impact of stress.

Chronic stress quietly disrupts digestion, blood sugar, and hormones — ignoring stress is whole body betrayal! 🫠

8. Skipping carbs to lose weight.

Carbs with fiber are friends, not foes.🥔

9. Believing “clean eating” means restriction.

Balance is the real wellness flex — not perfection. 😎

10. Trusting every “superfood” trend.

No single food, powder or potion replaces the magic of eating variety. Sure, what “they” say is true, but it’s also incomplete. 💯

11/04/2025

When it comes to sleep, most of us know what we SHOULD be doing. But competing priorities and evening distractions can leave us neglecting this important aspect of self-care.

As a breast cancer survivor, I’ve had my share of sleepless nights. But I was fortunate to receive professional support to help with my insomnia.

The specialized training is called CBT-insomnia. It conditioned my brain to fall asleep with ease and gave me my sanity back!!

Research is showing that CBT-I is more effective than sleep medications and results in better long term health outcomes. Poor sleep has been linked to heart diease, obesity, depression, fatty liver disease, dementia, stroke, cancer and more!

Here are some of the best practices involved in CBT-I.

🌙 SLEEP RESTRICTION Sounds scary, I know! But it just means matching the time you spend in bed to the actual amount of sleep you’re getting
🌙 Go to bed only when sleepy
🌙 Reserve your bedroom for sexy time and sleep. That’s it!
🌙 If you don’t fall asleep within 20 minutes, get out of bed until you feel sleepy
🌙 Get early morning light exposure. Use a light therapy lamp if necessary
🌙 No screens for 90 minutes before bed
🌙 Do not nap during the day
🌙 Reframe your thoughts about sleep. Even if you don’t get to sleep, you will get through your day. You are doing the right things to make it better
🌙 Use journaling to deal with worries earlier in the day/evening so troubling thoughts don’t linger at bedtime
🌙 Use breathing and relaxation techniques such as progressive muscle relaxation, meditation, and body scans as part of your bedtime routine.

Sometimes we dimiss the impact of the simple lifestyle changes we can make. But I’ve learned first hand that it works if you do it!!

What you eat matters, too, so if sleep is an issue for you, get in touch!!

10/13/2025

Happy Thanksgiving everyone! May Jiggs fill your pot and gratitude fill your heart. 🧡
🍁 🙏🍂

10/06/2025

When the week gets busy, it’s helpul to have a few prepped lunches to grab, thaw, and go! Balance and flavour— without eating the same thing every day, or the mealtime burnout.

Here are some tips to keep meal prep simple, but NEVER boring:

👉 Cook a batch of your favourite protein — ground turkey, chicken breast, crispy tofu

👉 Portion and season with different spice blends. My faves are taco, Greek, or Italian.

👉 Pair with rice, pasta or quinoa and place in freezer/microwave safe containers

👉Make a snackle box with a selection of washed and cut fruit / veg for fresh & easy add ons.

Some ideas & combos we love:

✔️Greek Turkey pasta
✔️Salsa chicken with rice & black beans
✔️Turkey taco with quinoa
✔️Chicken salad snack box (not for freezer)

Take them out of the freezer and add something fresh (like greens, cut veggies, berries/ fruit) and a little sweet treat to complete your balanced lunch.

And don’t forget to label the containers by flavour so you can mix things up each day!

🙋‍♀️What are your favorite meal prep strategies for your busiest weeks? 🙋‍♀️

09/27/2025

Make your own crisp quick pickled peppers. The perfect bling for sandwiches, power bowls, tacos, nachos, or salads.

Tailor the spice to your liking by using sweet peppers for mild or straight up jalapenos for hard core zing!

The recipe is simple, use this ratio:
🌶️ 1/2 cup white vinegar
🌶️ 1/2 cup apple cider vinegar
🌶️ 1 cup water
🌶️ 1 Tbsp sea salt
🌶️ 1.5 tsp sugar
🌶️ Peppercorns & fresh garlic (optional)

1. Slice peppers into rings. Pack into jars with peppercorns and garlic (if using).
2. Bring solution to boil. Remove from heat.
3. Pour solutuon over peppers, cool slightly, and refrigerate.

These are not shelf stable because they are not canned. However, this small-batch-quick-pickle method produces crisp tasty peppers that will last for 2-3 months in the fridge.

If you like pickled onions, this brine recipe works great for that, too!!

Enjoy!

09/25/2025

It was another amazing year of friendships, learning and growing at the Manuels River location of the CBS Community Garden. We harvested and celebrated our season last weekend. Sunshine and smiles made it the most perfect day!!

Address

10 Frontview Avenue
Conception Bay South, NL
A1W5X2

Telephone

+17097690362

Website

http://www.conceptnutrition.ca/, https://conceptnutrition.kit.com/3fe7158fc4

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Amanda Janes, B.Comm., NNCP, is a Registered Holistic Nutritionist who provides expert advice that balances the ideal with what is practical, affordable and enjoyable for her clients! As a cancer survivor and busy Mom of 4 she gets that meal time needs to be BOTH nutritious and simple. She will help you overcome obstacles to healthy eating with simple, realistic strategies to living a whole-food lifestyle. What stands in your way of a healthier you?