Nutrition By Letisha, 9922 112 Avenue, Grande Prairie, AB (2026)

12/13/2022

Do you know what type of PCOS you have?

More than half of published research indicates women have phenotype A. Being the most common form, it is also known as ‘Classic PCOS’ and presents the highest hormonal imbalance and health risks including obesity, metabolic syndrome, insulin resistance, fatty liver and high cholesterol and triglycerides.

Phenotype B is the next most common, with similar health risks to type A.

Phenotype C is even less severe and poses a reduced risk of similar health conditions.

Phenotype D, known as 'nonhyperandrogenic PCOS' given that it lacks the criteria of high testosterone, may present some hormone and metabolic abnormalities and periods may cycle between regular and irregular cycles. Generally, women with this phenotype have normal insulin functions and metabolisms and have the lowest risk for developing metabolic syndrome.

Want to learn more? Click the link in my stories for the full blog post.

06/15/2022

There's a lot of buzz out there about gut health and mental health being linked together. So, let's talk about depression.

Depression is a condition that can lead to high levels of cortisol — the stress hormone responsible for your fight or flight response. [brain emoji] Here are some of the impacts that high-cortisol has on your body:

It messes with the balance of other hormones in your body and makes it hard for you to cope with stress.

It decreases brain-derived neurotrophic factor (BDNF) levels. Pardon, Letisha??? BDNF is important for the growth, development, and maintenance of neuroplasticity — the way your brain forms new connections.

It can lead to a decrease in the production of ATP, which is what our cells need to produce energy. A lack of ATP production has been linked with depression. This can lead to a decrease in the number of new neurons being produced, and an inability of the brain to form new connections and pathways.

So how can your diet help? In lots of ways. Click the link - https://www.edgenutritiongp.com/post/improve-your-mood-with-food to learn more about keeping your microbiome happy and your inflammation down. Or, send me a DM and we can chat about a personalized plan to make you feel your best.

06/01/2022

It's finally here!

Riots Not Diets Group Nutrition Program is designed to build consistent habits, eat without guilt and reclaim energy to do more of what you love 🖤

In celebration of my program launch, you will get a 37% discount as a founding member!

There are no catches but you need to know that:
🔸️There are only 10 spots available
🔸️This discount is available for this launch only. Riots Not Diets will never be discounted at this level again!

If you are ready to take back your power and learn how to nourish yourself with food, DM me "RIOT"

05/25/2022

Repeat after me: My food journal is NOT another place to judge, sabotage, or beat myself up!

Tracking is a highly-effective tool for creating consciousness around your daily habits. But, our reality check doesn't have to be a place to lay the hammer down on ourselves.

Here's the framework I use with clients to avoid them being hella negative with themselves:

1) What are 3 small wins that you made this week?
2) What are 1-2 things you could improve upon this week?
3) What might get in the way of you reaching your goals this week?
4) How can you prepare for these potential barriers?

The key: focus on progress over perfection.

One-on-one or group coaching is a great way to stay on track and make sustainable edits in your life. Shoot me an email or DM.

05/24/2022

An after dinner sweet tooth is common for a few reasons, but one of them often surprises people: your metabolism. 🍭

One component of our metabolism is called the thermic effect of food, or TEF. This means it actually costs us calories to digest food and absorb nutrients. The amount of calories used to digest food varies between all 3 macronutrients (protein being the highest) and the type of food (whole foods cost more calories to digest than highly processed foods). Sometimes, your body craves a quick boost of energy from an easy-to-digest, post-dinner snack with suger to help in the digestive process.

If your bedtime snacking habit is a barrier for your sucess, let's talk! There's a myriad of reasons this is happening and lots of ways we can dampen those cravings throughout your day.

05/20/2022

The excitement of filling up your summer calendar is often accompanied by triggers surrounding your body and health goals.

My goals for you are to:
💃🏻Enjoy the weddings, BBQs, lake, or simply kicking it with family and friends without depriving yourself.
🧘🏻‍♀️Stay on track without guilt, stress, or obsession.
⚡️ Feel energized and brain powered instead of thinking about your body.

I realize this is all great in theory, but a lot harder in practice. When working with my clients, we focus on the value-based rewards of their efforts. For example: it’s ok if you’re not at your goal weight yet — you have more energy and more cognitive focus.

It’s about taking care of yourself in a way that fits your lifestyle. We are looking for a sustainable solution, not a crash diet.

Nervous about the season ahead? Feeling resistance? Starting to over-control? This is totally normal. I’m here to chat about it.

Have a safe and happy long weekend!

05/11/2022

New service alert!!

Have you ever felt like you have a slow metabolism? Well, there's a test for that!

Get your metabolism tested by a Registered Dietitian! You can use the data on your own or sign up for a nutrition plan using the data from your test.

04/29/2022

Okay… let’s have a talk. Have you ever had a evening of bingeing food? I know I have… and it’s not to feel ashamed about. We have all done it.

While it is easier said than done, overeating or a binge can actually be a lesson if you lean into the feelings and work through them! Here’s my advice to you:

1. SELF-COMPASSION: Practice speaking to yourself as if you were a friend or small child! Would you berate them or would you support them through their pain & mistakes? This is especially important to avoid the shame spiral of bingeing more or skipping any following meals.

2. CURIOSITY: What were the factors or triggers that led you to overeat? Did you eat too quickly or did you forget to eat lunch today?

3. MINDFULNESS: How did you feel while overeating? Did you like the food? How did you feel afterward?
How would you like to feel after finishing a meal or snack? Is this pattern or habit helping you live the life you want to live?

4. GENTLE MOVEMENT: The key word is GENTLE here lol it is not about punishing yourself or "making up" for the meal you just had. You do not have to run a marathon tomorrow because you overate today.
Gentle movement could be a quick walk or a light yoga session to help relieve symptoms of bloating or feeling too full.

5. HONOUR YOUR HUNGER CUES : One of the biggest traps you might fall into is undereating or skipping meals after you overate. Yes, you may not "need" that much more energy after eating a larger meal BUT by disregarding your own hunger cues, you are setting yourself up for another binge in the future.
You still deserve to eat today no matter how much you ate yesterday!

Save this for the next time you feel uncomfortable after overeating!

04/25/2022

HI! It’s me, Letisha.

I am here to be the last nutrition program that YOU will ever need!

Why, you ask?

A lot of these “special” programs out there do not help build systems to keep the weight off, and it is true- not all programs are right for you!

My 1 on 1 nutrition program is designed to help you:

⭐️ Reach aesthetic and weight goals
⭐️Honour your body’s needs and become more comfortable in your body
⭐️Repair your energy levels, gut health, and hormonal balance.
⭐️Recover crash diets, food rules, and an impaired relationship with food.
⭐️Free up brain space to help you focus on your passions, career, and relationships.
⭐️Learn lifelong skills to maintain your progress.

I want YOU to feel like your very best self.

YOU deserve it.

Say “I’M IN” in the comments below if you are ready to take the plunge and get started!

04/22/2022

Are you stuck in a food rut?

You finally figure out a healthy snack that you love, and it quickly becomes your “go-to” food. You eat it over and over again until one day… you’re simply… bored of it?

That is why it is so important to have a list of your favourite snacks handy. I love to keep mine in my notepad on my phone for when I’m in a rut and lost on what to snack on or what to pick up from the grocery store.

I figured we could all use some help, so write your favourite GO-TO snack in the comments! 👇🏼

We can all get ideas from one another, right ⁉️

Here are some of my favorites:

🥕 Hummus (protein) + carrots/celery/veggie (with crunch!)

🍿 Popcorn (higher fibre carb) + pistachios (protein)

🥜 🍓 Rice Cake + peanut butter (protein) + sliced strawberries (higher fibre carb) + dark chocolate chips (that’s the fun factor)

🍇 Frozen grapes (fun to chew!) + almonds (protein)

04/20/2022

How do you track your food to lose weight?

There are so many apps and methods out there (which can get obsessive and overwhelming), so my tip for you today is JOURNALING!

Have you ever used a journal as another tool to track your food better?

If you haven’t, I suggest you try it.

This is the framework I use with my clients to help avoid being hella negative with themselves:

1) What are 3 small wins that you made this week?

2) What are 1-2 you could improve upon this week?

3) What might get in the way of you reaching your goals?

4) How could you prepare for these potential barriers?

When you use this framework to review your weekly progress, you are able to see what you did well AND come up with ideas on how to progress further without falling into a shame spiral!

What do you think? Will you try journaling?

04/15/2022

Your friendly Friday reminder…

Just because you want to change something about yourself doesn’t mean you’re not body positive. Self-love comes in many forms, and you CAN wish to make a change without it coming from a place of self-loathing or trying to “fix” something.

I personally do not believe that nutrition is black & white. There are options between intuitive eating & diet culture.

My job is to listen, learn, and work with you to find what will be best for YOU.

Click the link in my bio for a free consultation.

Nutrition By Letisha

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