Alpine Meadows Nutrition

Eating healthy can feel overwhelming, especially if we think it needs to be all or nothing.

The balanced plate model can be a good general guide to getting a variety of nutrients and food groups - protein, carbohydrates and fibre rich foods. At the same time, balanced eating should also be flexible, enjoyable and varied. Don’t let food rules make things complicated.

Taking a nutrition by addition approach can be helpful for improving your eating. Pick one small addition you can make to your meal to boost the nutrition - perhaps that’s adding a serving of fruit or vegetables, some beans or a slice of whole grain bread. You can build on your changes over time.

Balanced nourishment also means more than just getting all your food groups. It includes enjoying food simply because it tastes good or as part of a celebration or social event. You don’t need to feel guilty about this. These are also important aspects of health - food is so much more than just nutrients!

If you live in Alberta and are looking for support to make balanced and flexible eating work for and your life - let’s chat! Click the link in bio!

The new website is live! Feel free to check it out and subscribe to my newsletter for articles on nutrition and delicious recipes! https://www.alpinemeadowsnutrition.ca

Thinking about taking a fibre supplement? Not sure if it will help or be a waste of money?

Let’s explore some of the most popular supplements on the market and what the evidence says, and which ones might be worth considering for your health goals.

In any discussion about fibre supplements, it’s important to keep in mind that fibre rich foods provide more than just fibre - they come packed with antioxidants, vitamins, minerals and other compounds that work together to support your health in ways a supplement simply can't replicate. However, adding a fibre supplement may be an additional support that can help with certain health concerns. Research shows certain types can help with lowering cholesterol, improving post meal blood sugar and easing digestive symptoms.

Have you tried any of these supplements? Let me know in the comments below.

References:

DOI: 10.3390/nu11092170
DOI: 10.1186/s12986-016-0070-5
DOI: 10.1177/1559827620947375
DOI: 10.1002/2327-6924.12447
Monash University: https://www.monashfodmap.com/blog/fibre-supplements-ibs/
https://www.monashfodmap.com/blog/research-update-dietary-fibre-era-microbiome-science/

Did you know that liver and heart health are connected? I often see clients with fatty liver as well as high cholesterol.

A common recommendation from healthcare providers is to "lose weight" and this isn't a particularly helpful message (and has the potential to be harmful). Most restrictive diets lead to weight regain and weight cycling, which can increase the risk of various health conditions including heart and liver disease.

However, there are effective lifestyle strategies that can help improve metabolic health, independent of weight loss. You can read more below and in today's blog post: https://www.alpinemeadowsnutrition.ca/post/practical-tips-to-improve-your-heart-and-liver-health-that-don-t-require-weight-loss

You don’t need to cut out carbs to improve your blood sugar or your health.

Here are some tips to optimize your meals for blood sugar control, while still enjoying the foods you love.

Aim for balance - protein + fibre + carbs are the fabulous trio for blood sugar management!

Fibre helps us to slow digestion and reduce how fast glucose gets absorbed into the body. Protein helps blunt the spike and triggers hormones that slow digestion and help you to feel full.

Remember, carbs give you energy that you need and your brain’s preferred fuel source is glucose. The answer to stable blood sugar isn’t cutting out carbs but finding ways to improve how they work with your body.

Focusing on adding nutrition to your meals rather cutting things out is often a more sustainable approach to long term health and blood sugar management.

Some of my thoughts on the

Looking to improve your health this new year? 🍎🥝

Working with a Registered Dietitian can be a valuable part of your health journey. Ditch the diets this new year - get expert support and practical guidance to make a lasting positive impact on your health and relationship with food! Book a free discovery call today!

Have you heard of resistant starch? 👀

It’s a type of carbohydrate that “resists” digestion in the small intestine and feeds your good gut bacteria, improving insulin sensitivity and supporting blood sugar management.

It is found in foods like cooled potatoes, green bananas & oats. You can also increase the content of it in food by cooking and cooling your starch foods in the fridge or freezer for at least 12 hours. Consider prepping extra portions of rice or pasta and storing them for later! It’s a great tool for reducing blood sugar rise after meals if you are someone living with diabetes!🍌🥔

Some tips for increasing resistant starch in your diet:

- Use more beans, lentils and other legumes
- Make potato salad
- Enjoy overnight oats
- Eat bananas when still a bit green
- Batch cook and cool (refrigerate or freeze) rice, quinoa and pasta to use in salads, bowls or as a side

✨Carbs aren’t the enemy- they are fuel for YOU and your gut microbes.✨

Your gut bacteria love fibre-rich carbs (think oats, beans, whole grains, fruits + veggies). These prebiotic fibres feed your good gut microbes, helping them thrive and produce compounds that support digestion, immunity, and even mood. 💪🦠

👉 Try adding:
✔️ Whole grain bread or oats at breakfast
✔️ Beans or lentils to salads + soups
✔️ Extra veggies with meals
✔️ Fruit as a snack or dessert

🤗 Lastly, carbs are also delicious and it’s okay to also eat ones that aren’t as high fibre or nutrient rich. Food is also more than just fuel- it is also meant to be enjoyed!

What are your favourite carbs? 🥨🍓🍦🌽