Jenourish

Nourishing Saturday Brunch! 😋
Fresh fruit from the farmers market, Greek yogurt, flax and chia seeds to help boost my hormones and home made cinnamon vanilla granola!

Took me 5 min to put together and the balance of fiber and protein will sustain my blood sugar for hours.

Looking for quick nourishing breakfasts for back to school?? Check out my BACK TO SCHOOL BREAKFAST RECIPE PACKAGE which included the cinnamon vanilla granola recipe and many yogurt plate ideas! Check out jenourish.ca to get 20 more easy & nourishing breakfast recipes!

Happy Canada Day everyone! 🇨🇦🍁🩸
Some of my friends and family were able to get together to do a group blood donation. It was awesome to help out fellow Canadians in need today!🦸
🇨🇦

🍓Strawberries are the earliest berries to ripen in the springtime.

➡️Strawberries help regulate bowel movements: they are a good source of fiber which helps provide bulk to stool and bind to waste in the intestines for proper elimination.

➡️Strawberries help boost immune function: they are a good source of vitamin C which is readily used up during times of stress, and helps make white blood cells.

Try my Gluten Free Berry French Toast Bites in the Full Back To School Breakfast Recipe Package under recipes on the Jenourish website. Link in bio

😍 Is there anything more beautiful than walking through bright, colourful rows of vibrant fresh fruits and vegetables!?

I get more excited to go grocery shopping than to go things shopping. 😅

If you feel overwhelmed grocery shopping, lets chat!
👉Get strategies to save money on food waste
✅Learn how to organize your list to make shopping easy
🌟Feel adventurous about trying new produce and products
🍎Learn about what food nourishes you best

Do you feel like no matter what you eat (low fodmap, low histamine, high fiber, low fiber) you bloat after meals?

Bloating is one of the most common and underrated symptom we experience.

BLOATING 👏IS👏 NOT👏 NORMAL.
YOU DON'T HAVE TO LIVE WITH IT.

Bloating can be linked to food allergies and sensitivities. It can also be linked to high stress and poor digestive habits.
👉Want to go past quick fixes? Learn more about what is triggering your bloating.
Book a free 30 min call with me and lets help you feel comfortable again!

Jenourish is 2 years old!🥳

Two Years ago I decided to launch Jenourish! This is me right after my business license got approved.

My goals are still the same:
✅ Help people fall in love with cooking and eating again
✅ Give support and strategies to those with new allergies or sensitivities to help take away the fear and resentment towards food
✅ Empower people to learn about their body's unique needs and how to nourish them through whole foods

Though my methods may be changing soon, these will always be my core purpose in providing Jenourish services. 💛💚

Stay tuned for more exciting updates... 😊

Most of us think about broken bones and sprained ankles when someone says inflammation...

❗️Did you know that gut inflammation contributes to IBS and SIBO symptoms?
‼️Did you know that brain inflammation can lead to mental health issues like depression and anxiety?

➡️Inflammation can be linked to almost any disease development. Learning what to eat and healthy lifestyle habits is key to regulating inflammation.

👉Chronic stress can lead to systemic inflammation contributing to all sorts of symptoms like headaches, brain fog, stomach pain, poor digestion (bloating, gas, diarrhea and constipation), increased sensitivity to foods, cosmetics and mental health issues.

Want to learn more about targeting gut or brain inflammation? Book a discovery call today

SHAWARMA BOWL!! 😋

I had so much fun making this for dinner tonight. I marinated chicken thighs in coconut kefir with spices over night until it was tender and so flavorful! Roasted in the oven until it was crispy on the outside and juicy in the middle.

Served with turmeric brown rice, fresh herbs (mint, cilantro), fresh vegetables like tomato, cucumber, pickled red cabbage and alfalfa sprouts. 🍅🥒🧄🍚🍗

This dish will help me nourish my body and ✨reduce inflammation✨ from the turmeric, probiotic-rich kefir sauce and fiber-filled grains and vegetables.

Would you eat this for dinner??

➡️Almonds help improve stamina and endurance: They contain vitamin E which helps the heart and muscle cells respire (exchange oxygen and carbon dioxide)

➡️Almonds help regulate blood clotting: they are a good source of calcium which is needed for the formation of platelets in our blood stream and helps create clotting for tissue repair. The vitamin E in almonds has anti-clotting abilities and can help reduce the adhesiveness of platelets to tissue.

What is your favorite meal or snack with almonds in it?

Shrimp Satay Noodles for dinner tonight! 😋

This is one of my go-to meals when I am craving takeout food.

Made with almond butter and loaded with vegetables like carrot, broccoli, cabbage and bell peppers, it nourishes my body while giving me the spicy noodle bowl my mouth craves!

If you want want to learn how to make your favorite takeout meals at home, book a free 30 min discovery call with me today!

It's almost St. Patrick day!

If you are looking for a healthy green treat, try my Mint Chocolate Banana Nice Cream! 🍀🍫

✅This sweet treat is low in processed sugar, free from artificial color, gluten-free and vegan!

👉This recipe is made with ingredients that help boost digestion so you can absorb your foods fully.

Check out the jenourish website for the recipe as part of the Banana Nice Cream Recipe Package. Learn which flavors support other body systems like heart, brain and gut health.

🎊It's the start of wedding and grad season! It's is the time of year that people celebrate big milestones, and look to a bright future. If you have a celebration coming up, lets work together.

🥂Feel confident navigating buffet food, and get strategies for sharing food feasts
✨Get back all of your energy so you can party hard!
🥰Find new love for your body and embrace the milestone

Book a free 30min discovery call with me, and lets get you ready to celebrate!

Which came first the chicken or the egg? -It doesn't matter, they are both delicious!🍗🥚😋

➡Chicken helps us repair tissue: Chicken is a great source of protein and bioavailable amino acids. Leucine is an amino acid that can be found in chicken and it is used to rebuild muscle mass, create complex proteins like enzymes and immune cells to fight off infection or repair wounds.

➡Chicken helps our bodies cope during stressful times: it is rich in nutrients like Vitamin B5, Folate and that nourish our adrenal glands. Those are important organs that create stress responding hormones like cortisol and epinephrine to help our bodies during times of perceived threat.

Want to learn more about the foods you are eating? Book a free call with me today and learn more about what nourishes you best!

Don't mind me... I am just a simple girl who can't wait to nibble on a whole roasted chicken! 🤷‍♀️😋
My fiancé took this picture and I think it perfectly captures the joy and comfort of home cooking. There is something so rewarding about roasting a whole chicken and using every bit of it. I always save the bones to make for a homemade stock which is about the most nourishing and comforting food I can think of.
In my kitchen there is an unwritten rule that whoever is carving the chicken/ turkey, gets to tear off the crispy part of the skin and share it with those visiting in the kitchen, to give them a sneak peak of the juicy, savory meal to come. 🍗

➡️Here are my tips for roasting the perfect chicken:

1. Make sure that the chicken is fully thawed before cooking. Pulling it out from the freezer and letting it thaw on the bottom shelf of your fridge for 3-5 days (depending on size) is the best practice

2. Fold in the wings. If you twist the wings above the top of the chicken so it looks like a beautiful lady sunbathing in the summer with her hands below her head, this position will help the small wings to cook more evenly with the rest of the bird and prevent them from drying out

3. Season heavily with salt, let it sit for 20min, then pat off all of the moisture with a paper towel. Letting the chicken sit in the salt for about 20 min will help the salt pe*****te the flesh and make the whole thing feel more evenly seasoned. Salt is hygroscopic, meaning it pulls moisture out of the bird and onto the surface. Using a paper towel to wipe away that moisture will help create a very crispy skin after you season with oil and spices.

👉What are your tricks for roasting a whole chicken?

What is your home-cooked comfort food that you will eat standing up with PJs on in your kitchen? 😆

Oats 🌾
Oats help with weight loss and reduces bloating: they are a great source of soluble fiber meaning they expand and gel in liquid. This effect helps gently flush out our intestinal system by binding to waste so it can be eliminated easily.

Oats also help you feel full: they are a form of complex carbohydrates which take longer for your body to break down. They helps sustain energy so you don’t have a sugar high or crash. Oats also contain protein which helps you feel full. 1 cup of oats contains about three times as much protein as 1 cup of greek yogurt.

Not all oats are GF: oats are inherently gluten free, but due to processing and manufacturing most oats are contaminated by other glutinous grains. If you have a gluten allergy or intolerance make sure that you get oats that are certified gluten free (they are usually found in the natural health section of the grocery store).

If you want to learn more about eating gluten free, or need help navigating a new allergy check out my Celiac Support or Master Your Groceries service at Jenourish.ca

What is your favourite oat-filled breakfast?

It is late February and anyone living in Alberta is sick and tired of cold and snow. ❄️🌬
👉If you have a sunny getaway planned, learn about how to best navigate buffets, restaurants, food stalls and airplane food on your trip! 🥂😎

There is nothing worse than being sick on your vacation. 😔
✅Get strategies and resources so you can enjoy your oasis without a worry.

Book a free 30min discovery call with me to learn some easy strategies for staying safe while enjoying food on your next vacation.

✨New Recipe Released ✨
This is my signature Vanilla Cinnamon Granola. My close loved ones are all familiar with this recipe as it is one of my favorite Christmas gifts to give away! Sick and tired of GF-certified granola costing an arm and leg? Try making your own for twice as much granola for the same price.

✅This is such an easy nourishing grab-and-go breakfast option. Made with high-fiber rolled oats and healthy fats like nuts and coconut oil, to help you sustain blood sugar levels in the morning. And most importantly, this granola will make your house smell amazing in just 30min.

👉Get your copy of the recipe today on the Jenourish website under the recipe tab.

Happy Almost Valentines Day! 💞
If you are buying sweet treats for your Gluten Free loved one, follow this quick guide:
👉Wafer cookies: Kit kats, coffee crisps and other cookies that contain wafer cookies on the inside or not safe.
👉Malted Chocolate: Maltesers, whoppers and crispy crunch all contain malted or wheat ingredients which are also unsafe for GF people
👉Licorice: All licorice is made from wheat flour to get that chewy texture
👉Barley Coated Candy: Smarties and Lindt Chocolate contain barley. Make sure to check coated candy for a barley coating. M&Ms are a good GF alternative

💛Hope you have a very special day celebrating your sweetheart with sweet treats you can both enjoy!

➡️Want to learn more about what is safe and unsafe to eat for celiacs and people with gluten allergies and intolerances? Book a free call today to learn more about navigating ingredients and the best GF alternatives

Well we are one month into this new year and I am sure some of us have already felt like we are not achieving our new years resolutions. Maybe yours was to work out more, or eat healthier foods. I want you to consider making room for "both and all"

👉If you feel energized and motivated to move your body and test your strength so you can grow -work out!! If you feel like you have nothing to give and working out is the most difficult thing to complete today, -don't work out! -make room for both.

👉If you crave salty, sweet crunchy treats, celebrate your indulgence. If you crave snacky junk food and know you can be satisfied with a healthy alternative, be proud that you gently negotiated with yourself. If your body is craving fresh fruits and vegetables, enjoy the nourishing food. -make space for all of these eating habits because some days will be easier than others to eat healthy food.

Perfectionism is another form of self torment. It is not healthy to expect yourself to be perfect every day. Make space for accepting both and all answers to the opposing opinions you have in your brain. Shaming ourselves as a source of motivation only builds stress. So instead ask yourself "did I respect myself today?"

✨Part 2 is now available!

If you want to learn more about:
👉 how to purchase the best food, and what are healthy shopping choices 🛒
👉Foods and lifestyle changes to help promote better sleep💤
👉 Food to support brain health 🧠
then listen to this free podcast episode!

I had the privilege of working with Rick Burges, Grief counselor, again to talk about how what we eat during times of stress can help or hurt our mental and physical recovery.

Listen now at It's all about the story: https://www.buzzsprout.com/1186460/14379068 or where ever you get your podcasts.

If you were never taught how to cook rice from scratch, cook meat in the oven or prepare dinner for guests 👉No problem!

If your relationship has become strained with food because of a new allergy or sensitivity 👉 Let's bring back the joy

If you don't know how to make balanced meals that will nourish you and keep your energy all day long 👉 I got you!

✅Sign up for my Meal Prepping Package today! I will teach you techniques to make cooking easy and fun, help you navigate your relationship with food, and provide you with recipes to nourish yourself!
➡️Visit the Jenourish website today to learn more, or book a free 30min call. I would love to hear your story.

🩸Blood donation day with my siblings!
It took me longer to get back than I thought it might, but my New Year resolution is to go every 4 months which is as much as I am eligible. It doesn't take much.

❤️‍🩹We all have the ability to be kind and serve others. Go give someone their life back! Sign up to donate at www.blood.ca. Make an event and go with your loved ones. It is more fun to care for others with others.

I had an amazing time working with Rick Bergh M.Div., CT, NT building these episodes for his podcast: It's All About The Story -Grief Stories That Connect Us.

👉In this episode, you will learn more about my story and the reason I chose to spend my career helping others restore their relationship with food, their bodies, and their minds.
🍞I share how my inability to break down a protein properly changed my fate

👉We talk about how grief, loss and chronic stress play into food cravings. I touch on the role that our gut health (microbiome) plays in those cravings and provide specific nutrients and lifestyle suggestions to help nourish yourself into building better habits when choosing food.

❗️If you are looking for grief and loss counseling, Rick is a wealth of knowledge, seeking out new approaches to holistic health and mental wellness from leading professionals. He has an incredibly calming and welcoming demeanor. I enjoyed his wonderfully bright outlook on life.😊

🎧Listen to the episode today to get free information on how stress affects your cravings and what you can do to help: https://www.buzzsprout.com/1186460/14288673

Can't wait to collaborate again soon for Part 2.

🍾Did anyone else start of the first couple of days in the new year with a glass of lemon water?🍋💧 It has been used to help our support liver after heavy drinking and refresh the body, but why does everyone tell you to have lemon water?

➡Lemons helps us detoxify; boosting immunity and promoting brain health: unhealthy bacteria in our gut create mycotoxins as a waste product. These mycotoxins can interfere with our immune function, create brain fog, increase allergen sensitivity and puts strain on our liver. The vitamin C found in oranges helps nourish our liver so it can process and eliminate the mycotoxins produced.
➡Lemons help reduce nausea: they are an anti-emetic herb which helps reduce or alleviate nausea and vomiting. Some hot water with lemon is always a good idea during this year's ruthless cold and flu season.
➡Lemons can help reduce sensitivity to allergens: they contain bioflavonoids which help reduce the amount of histamine released from our cells. Histamine is a chemical released in our body that contributes to allergy symptoms like runny nose, puffy eyes, and inflammation. Lemons also contain Quercetin which also helps reduce the amount of histamine released.

Want more help navigating your allergies? Book a free discovery call at jenourish.ca and learn more ways to manage your symptoms through whole foods.

I don't know about you, but after the holiday season, my pants don't fit like they used to. Bloating is one of the most common and underrated symptoms we experience.
BLOATING IS NOT NORMAL.
YOU DON'T HAVE TO LIVE WITH IT.

What can trigger bloating?
👉 food allergies and sensitivities
👉 high stress
👉 poor digestive habits
👉 poor gut health

Learn more about what is triggering your bloating. Find foods and lifestyle habits to help reduce holding onto water and gas.
Book a free 30 min call with me and let's help you feel comfortable in those pants again!

👋Hi! I am Jenna. I just wanted to reintroduce myself to any new followers from last year.

Three things you should know about me:

1️⃣ I LOVE getting food and spices for Christmas. As a chef I love trying new flavors and techniques for cooking delicious foods!

2️⃣ ... I hate working out.... I know as a holistic nutrition consultant that exercise is vital to a healthy lifestyle, but "working out" has always seemed like a chore for me. I have found new ways to stay active and inspire movement including walks in the evenings to catch the sunset, or youtube yoga to help build space in my brain and body. I am hoping to sign up for dance lessons soon so I can nail the first dance at my wedding in the spring!

3️⃣ I prefer to drink hot water over cold. I used to really struggle to drink enough water. In the evenings I usually enjoy some tea to sip on while snuggled into my couch for a tv show. I realized that with the purchase of a hot water thermos I could keep my comforting herbal teas close by at all times and trick myself into drinking water all day long!

👉If you struggle to find inspiration for meals, stay active or drink enough water, I think I need to meet you! I love helping others find a passion for food and exciting ways to incorporate healthy habits like movement and water.
👉If you want to learn more about me, let's chat! Book a free discovery call at Jenourish.ca today.
💧

🥳Happy New Year!
I hope you have taken some time to reflect on all that you accomplished and overcome in 2023.
New years is such a great time to practice gratitude and the art of nothingness. Most of us run from day to day, but I want you to take some time on your first day of the new year to reflect on these things:

1️⃣ Thing you want to improve by next year
2️⃣ Things you are proud you did last year
3️⃣ Things you are grateful to have everyday

I hope you have a wonderful 2024 and you continue to grow, ask for help and find time to be creative!

If you need help with staying accountable for goals I would love to help. Book a free consultation for the 4 Accountable program. I help you plan accomplishable goals, and after meeting for 4 sessions we track your progress and give you resources to empower you to keep growing into your full health.

Are you the kind of person that sets lofty goals every new years eve but lose momentum when the spring comes?🫣

Maybe you have had a goal to ✅ lose weight or ✅work out more every year, and every year you feel disappointed that you haven't been able to grow past that goal.
👉Use these SMART goal making principles to help you stay inspired to grow.

Looking for some accountability? Visit the Jenourish website and book a free discovery call to set some goals for the new year. Get 15% off my coaching packages when you sign up before January 15th, 2024.
👍

Merry Christmas!🎄❄️
💕From my family to yours!

Hope you all have a wonderful day filled with love, joy and much, much -too much delicious food☺️

✨There is 4 days until Christmas day🎄. If you are having a turkey feast on Christmas day, this is your reminder to PULL IT OUT OF THE FREEZER TODAY so it can thaw in the fridge!

➡Turkey can help us with a speedy recovery from flu shot and booster shot symptoms: Tis the season of cold and flu. Turkey legs are a great source of selenium which helps our immune system form antibodies in response to vaccines.

➡Turkey helps us sleep: Have you ever had the meat sweats after a big Christmas dinner, and all you want to do is lay down and sleep? Turkey is a great source of tryptophan, an amino acid needed for the production of our sleep hormones. Turkey also supplies our body with many B vitamins which help convert tryptophan into serotonin, helping us sleep better and boosts our mood.

❗️Chef Reminders:
❌ Do not try to thaw your turkey on the counter or in hot water. This breeds bacteria and is an unsafe practice.
👉Turkey is best thawed in the fridge 3-4 days before you want to cook it.
👉Turkey legs take the longest to cook.
👉If the legs are above 177C or more then the turkey is cooked.
👉Let the turkey rest for 20-35min before carving so the juice stays in the meat.

If you don't have turkey, what meal does your family share around the holidays?