Make Good Choices Nutrition & Wellness

Fullscript - Katherine Parent's Dispensary

Have you considered supplementation for your Autumn Health? Yes, it's true that with the cooler weather and longer nights coming up many might be feeling the "change." Get your body in tip top shape for this next season and the long winter by supporting your Adrenals.
Check out vitamins like B-complex, Vitamin C, Zinc, Omega 3 essential fatty acids.
You may take a look at my dispensary and if you have any questions please feel free to drop me a line.

Fullscript - Katherine Parent's Dispensary

MGC Tip of the Day
For me, this time of year has been very important in my life. It provides me time to reflect, to make changes, choices and see the blessings in my life.
The Lenten season to Easter is a new beginning each year.
I take a look back on the past 40 days and reflect on all that was accomplished.
Even if we all just took just a handful of tips and made a "better or good choice" than creating a new, healthy habit is a good thing. Good for all of us!

Enjoy the day for food, family, friends, fun!! Rest, relax, rejuvenate and I'd love to hear from you if you found benefit to the Tips of the Day that came your way over the last 40 days.

Have a wonderful day and thank you for your support over this last while.
Stay tuned for more content.

MGC Tip of the Day
Who loves chocolate? There may be a LOT of it today & tomorrow!! Did you know that you can obtain some health benefits from dark chocolate? In as little as 1 oz. (28g) per day according to a recent study in Physiology and Behaviour, cacao may improve the power of our eyesight. Some studies suggest that it can help reduce blood pressure numbers, lessen the risk of plaque buildup in the arteries, and improve cholesterol levels. Aim for the higher percentage of dark chocolate (at least 70%) as it is the cacao that delivers these benefits. Also, look for organic, sweetened with coconut sugar or dates. Chocolate can be a great source of magnesium (which women can lack around their monthly cycle). Here's a recipe to make today with your family. Not too late as the dark chocolate could be stimulating to some and keep you up. Try chocolate covered strawberries for an added health benefit.
Dark chocolate Popcorn
3 oz. (85g) dark chocolate, chopped
¼ tsp. (1 ml) cayenne or chili powder
½ cup (125 ml) popcorn kernels
1Tbsp (15ml) coconut oil
¼ tsp. (1 ml) sea salt
Melt chocolate in double boiler stirring often until smooth. Stir in cayenne or chili powder.
Heat oil in medium sized saucepan over medium heat. Pour in popcorn kernels and cover, leaving lid slightly ajar to allow steam to escape. Cook until the popping has nearly completed, shaking pot frequently to prevent kernels from burning. Place popcorn in very large bowl, try to remove any un-popped kernels and pour in chocolate. Stir with rubber spatula to combine and sprinkle with salt. Cool until hardened breaking up any large clumps if needed. Serves 2
Enjoy!

MGC Tip of the Day
Why not make today a "meat free" day? Try not to panic it's really not that bad because there are so many other options. Fish for instance!! How many of you have purchased fish and put it in your freezer for another day? Well how about thawing it out....better yet did you buy fresh, wild? Salmon, cod, haddock are great omega 3 essential fatty acid fish. You can also get your essential fatty acids from walnuts, almonds, pumpkin seeds, avocados, butter, olive oil, eggs, flax, h**p hearts, chia seeds.
http://www.jamieoliver.com/recipes/fish-recipes/simple-baked-salmon-with-dill-yoghurt

MGC Tip of the Day
Sugar and artificial sweeteners. Be aware! It cannot be stressed enough that these additives in our foods, beverages, gums, candies, cough syrup and so much more are wreaking havoc on our bodies. There is a higher rate of obesity, type II diabetes and other conditions since the introduction of these so called healthy sugar alternatives. Example: Aspartame contains 3 components, phenylalanine, aspartic acid, methanol. Well guess what, the methanol bypasses digestion and travels up the blood brain barrier. This is cumulative and in the meantime you may have headaches, weight gain, cravings for sugars from other refined products. Check your labels and really make a point to eliminate these products from your life.

That Sugar Film - Official Trailer One man’s journey to discover the bitter truth about sugar. Own it now - http://www.thatsugarfilm.comDamon Gameau embarks on a unique experiment to document ...

MGC Tip of the Day
Do you have an overall feeling of fatigue lately? You may need some foods rich in selenium. Selenium is a trace mineral important as an antioxidant. It works great along with Vitamin E. Some great food sources to consider are garlic, wheat germ, bran, tuna, onions, tomatoes, broccoli, brewer's yeast, brazil nuts, meat, rice, chicken, whole grains.
You've been adding in so many great options lately. Try adding in a few brazil nuts in your day to get a good source of selenium. Remember to seek the guidance of your Holistic Practitioner before you try to self diagnose any deficiencies.

MGC Tip of the Day
Start the morning with a hot cup of water and lemon to get the liver stimulated. Better yet slice the lemon and pucker up, try it directly in the mouth. Make sure you rinse your mouth afterward so the citric acid doesn’t weaken the enamel.
Then for the rest of the day incorporate different tastes.
There are the Six tastes that compose all the foods we eat.
Each taste has an action on the body. It can dry us out, stimulate us, cool us down, make us feel sedated. Food can stimulate digestion and signal and end to digestion."
1) Sweet tastes (no not refined sugars!)
2) Sour foods
3) Salty foods
4) Pungent foods
5) Bitter foods
6) Astringent
If you would like to find out what all these foods are feel free to send me a message. It's quite fascinating and a real education on digestion.

MGC Tip of the Day
Alcohol and all its many faces. What is your favourite spirit, aperitif, digestif, wine, beer, cocktail? Sometimes it's nice to share a glass of wine with a friend or have that beer with the buds but regardless of how you think you are with that beverage your body may be metabolizing it in a whole different way. Depending on your stress levels, your overall health and condition of your liver you may be doing more damage than that little social drink is worth. Take a moment and ask yourself if you are consuming enough water throughout the day to combat the diuretic effect of alcohol. Are you having a drink because you are stressed? Perhaps you have a blood sugar issue and need to address it. Do you feel sad or happy after alcohol? This can also be a telltale sign that your liver needs a little detox (cleaning up).
Email me for a free "Time to Cut Back on Alcohol" booklet. [email protected]

MGC Tip of the Day
Make Good Choices for a day of rest. Enjoy the weather, family, friends, food & have fun

MGC Tip of the Day
Did you know that can be a sign that you may not have enough stomach acid to properly digest? Seems a little odd when we are told that it's high stomach acid. Taking a product or prescription that buffers the acid seems to be a very common occurrence. As we get older our stomach acid can diminish actually.
for today: 1) Drink liquids away from food so as not to water down your existing stomach acid. Water at room temperature is much better than ice cold when digestion is diminished. 2) See your if you experience heartburn and learn about some natural methods for . Each person has to be advised individually based on their symptoms. If you're experiencing , before you reach for the antacids consider finding out the root cause and not a bandaid solution.

MGC Tip of the Day
Today when you have a few minutes to yourself take a moment to think about what you'd like to have in your lunch today! If you didn't pack your lunch last evening - Do you have some healthy choices in the fridge? Do you have a better option for take out? Make a pit stop at the grocery store today and pick up those healthy options. You can begin this healthy habit everyday and after your supper is cleared away pack those lunches for the next day. Get the whole family involved before you take off to do your "own things." Encouraging the family to get involved in food preparation with packing snacks and lunches will pay off with so many benefits including health.

MGC Tip of the Day
Have you heard of sulphur (sulfur)? It's a mineral that plays an important role in every cell of our body, it is in every cell of our body. Sulphur is important for the production of a major antioxidant called glutathione and this happens in the liver. There is an increased need in our bodies for antioxidants because of the free radicals we are exposed to on a daily basis. Some effects you may notice are dry skin, dry hair, fragile nails and slower wound healing. Food sources include eggs, garlic, onions, cabbage, broccoli, avocado, brussel sprouts. Think of that egg smell when you are cooking and know that you are getting sulphur rich foods.

MGC Tip of the Day
There are certain foods that can trigger migraine headaches, believe it or not. Aside from the common dehydration issue or skipping meals, foods, some additives and drinks are major culprits. Take a look at this list of common triggers and see if you or someone you know might like to omit them and see if the headaches go away. Ask your Holistic Nutritionist to help you find your triggers.
Aged cheese and other tyramine-containing foods: Tyramine is a substance found naturally in some foods. aged cheeses, red wine, alcoholic beverages such as beer, whiskey and champagne and some processed meats the most commonly identified headache triggers.
The following types of cheeses have been reported to be high in tyramine:
Blue cheeses
Brie
Cheddar
Stilton
Feta
Gorgonzola
Mozzarella
Muenster
Parmesan
Swiss
Processed cheese
Other foods high in tyramine include aged, canned, cured or processed meats, certain beans (fava, broad, garbanzo, lima, pinto), onions, olives, pickles, avocados, raisins, canned soups, and nuts.

MGC Tip of the Day
Did you know that seafood is naturally rich in iodine? Iodine is needed for the normal metabolism of cells. Metabolism is the process of converting food into energy. Humans need iodine for normal thyroid function, and for the production of thyroid hormones. Have you tried Kelp? This is a very common sea vegetable with iodine. Check out "Sea Tangle" Kelp Noodles and create a great sea vegetable salad. Try something new.

MGC Tip of the Day
If there are some tips that you've neglected now would be the time to give it your all. See how you do with everything from lemon water, oil pulling, protein, carb and fats at each meal. Lots of fibre, great snacks, nutrient dense foods, rest and digest. Sit down with a nice cup of tea and write some SMARTER goals for yourself. Specific, Measureable, Achievable, Realistic, Time bound, Evaluate and Reward.

MGC Tip of the Day
"Look up" "We are most happy with an experience we share"
All this technology we have is just a delusion......

Look Up | Gary Turk (Official Video) A spoken word film for an online generation.'Look Up' is a lesson taught to us through a love story, in a world where we continue to find ways to make it eas...

MGC Tip of the Day
Treating ourselves to Potassium rich foods today instead of sodium laden foods is key to a healthy heart. Potassium, a mineral, works by protecting blood vessels from oxidative damage and keeps vessel walls from thickening. It's more than just filling our bodies with any food or drink. It's so much about feeding our bodies with nutrient dense foods to honour what our body is capable of.

MGC Tip of the Day
Top up your meals today with some green veggies high in zinc for your #‎immune‬‬‬‬‬‬ system. The immune system could be taking a kicking even though you've implemented some really good habits? Too little #‎zinc‬‬‬‬‬‬ in the #‎diet‬‬‬‬‬‬ can have an effect on the #‎health‬‬‬‬‬‬ of our skin, our immune system, our senses of taste, appetite and vision, male and female reproduction. Look up a great #‎Oyster‬‬‬‬‬‬ & Clam Chowder soup recipe for a healthy dose of zinc or add in 1/4 cup of raw pumpkin seeds or other rich foods daily. I'd love to hear how you've been doing, please share.

MGC Tip of the Day
Are you a little sore and your muscles are aching from all of your exercising or maybe all that shoveling of snow dependent on where you live? Perhaps you are feeling a little stressed and cannot seem to relax. Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones.
Adding magnesium rich foods into your diet is really quite simple. The term “eat your vegetables” is so important along with wonderful nuts and seeds. Increase those rich green foods which include spinach.
Supplementation can also be included in the form of powder or capsules. There are many different forms, please see your Certified Nutritional Practitioner and or Naturopathic Doctor for the best form for your needs

MGC Tip of the Day
Vitamin E is a fat soluble vitamin that has antioxidant properties. It helps protect cells from the damage free radicals can inflict and it can help improve immune function. You get vitamin E mainly from foods that contain fat but good fats found in nuts and seeds, nut butters, eggs, avocados. Also, swiss chard, spinach, dandelion, red peppers and some grains. Vitamin E is amazing for the skin by the way!! What vitamin E rich foods are you going to add into your meals today or this week?

MGC Tip of the Day
Have you created any new habits? Are you drinking water with lemon first thing in the morning, do you start off your day with a good breakfast, do you have a stretching routine, how about oil pulling or adding in B rich foods? Please share and keep up the good work.

MGC Tip of the Day
Today is the Sunshine Vitamin, Vitamin D. It helps in the development and maintenance of bones and teeth and helps in the absorption and use of calcium and phosphorus. Vitamin D also helps your muscles, nerves and immune system work properly. Recent research has shown that vitamin D may be linked to lowering the risk of diseases such as multiple sclerosis and some cancers.
Are you getting your vitamin D? Share if you have sunshine in your neck of the woods.

MGC Tip of the Day
Take time to rest.

MGC Tip of the Day
You've been doing so well at adding in nutrient rich foods. You're eating breakfast, snacks, healthy lunches, dinners and you are consuming much more water. How are you feeling? Check in with your body...are there some symptoms that have dissipated? Now to make sure you keep your immune system at it's peak add in those Vitamin C rich foods. Vitamin C is an important antioxidant, it's safe, effective & is amazing for collagen production, & helps produce serotonin the neurotransmitter in the brain . Fruits & vegetables are chocked full of Vitamin C. Here's an example:
Cantaloupe, 1 cup (8 ounces): 59mg
Orange juice, 1 cup: 97mg
Broccoli, cooked, 1 cup: 74mg
Red cabbage, 1/2 cup: 40mg
Green pepper, 1/2 cup, 60mg
Red pepper, 1/2 cup, 95mg
Kiwi, 1 medium: 70mg