ONE Holistic Nutrition, Kitchener, ON Videos

“I’ve changed nothing but I’m gaining weight!” As a weight loss nutritionist that specializes with women 40 and 50+, I hear this all the time. The counting points or calories, the starvation, the cutting out food groups or meals, the injections, diet shakes or fake foods are not working anymore (if they ever did!). They come to me looking for answers because they realize that after 40 and 50 it’s a whole new game. So why don’t diets work for the long term? Because the focus is only on one thing and one thing only. THE SCALE Not hormone balance Not blood sugar control Not sleep or energy Not bloating Not headaches Not PMS Not hot flashes/night sweats Not inflammation Not clearer skin, moods, anxiety/depression. Nada. So what do you need to do differently after 40 for weight loss? Fill in nutrient deficiencies and determine which foods work and don’t work for you. Balance hormones including insulin…this is the driver for sleep, hormones, weight gain and more! Maintain muscle mass- we lose 1% each year after 40! We need muscle for a more efficient metabolism and calorie burning! Unlearn diet myths like low fat, low salt, starving and more. I cover off all these pillars for successful weight loss AND peri/menopausal symptom relief when working with my clients over 40. In the program you will learn what foods do and don’t work for you, how to build a balanced plate, how to eliminate cravings and how to balance insulin and other hormones so you can get to your ideal weight, improve energy, digestion and more! Are you tired of seeing the scale go up? Do you want to get to your “happy weight” without starving or eating gross diet food? PM me and let’s chat how you can finally feel like yourself again!

Always read the labels. Many times food companies will put on the front of the package what they want you to see. But what you really want to see is on the back…because it tells you what’s really inside. Let’s take a peak at just a few ingredients in this one and how they can affect your weight and hormones Modified food starch- this is when they take starch extracted from grains and vegetables and treat it Maltodextrin: a type of carbohydrate taken from corn wheat or potato and process with acids and enzymes to create a white powder. Protein is removed so you are left with essentially a high glycemic carb which will affect weight gain. Soy bean oil is overly processed, can be inflammatory and susceptible to oxidation. All leading to weight gain and hormone imbalances. Yellow dye 5- is categorized as a “possible food carcinogen” Watch out for this in your kids’ candies and snacks as it can cause hyperactivity. This dye is banned in some countries but no US and CANADA. Red 40-disrupt the brain's regulation of certain neurotransmitters which can affect our mood as well as potentially interfere with the way the body processes thyroid hormones (which plays a huge role in our metabolism. One of these ingredients once in a while we may not notice a big difference but the problems occur if consumed regularly. Are confused about which products are right for you and not right for you? One of the things you will learn in the COMPLETE BODY RESET program is how to navigate labels and the best products to buy. Do you need support reaching your weight and perimenopause symptom relief goals and help with grocery product sourcing? Both included in my COMPLETE BODY RESET program. Message me for details!

I can’t tell you how many women come to me complaining the weight loss methods they’ve used in the past no longer work for them now that they are over 40. The counting points or calories, the starvation, the cutting out food groups or meals, the injections, diet shake or fake food are not working anymore. They come to me looking for answers because the realize that after 40 it’s a whole new game. So why don’t diets work for the long term? Because the focus is only on one thing and one thing only. THE SCALE Not hormone balance Not blood sugar control Not sleep or energy Not bloating Not headaches Not PMS Not hot flashes/night sweats Not inflammation Not clearer skin, moods, anxiety/depression. Nada. In fact, if you want to lose weight, the scale is that last thing you should focus on. Instead, you should steer you attention towards nutrition, stress management and sleep hygiene to name a few. When we were younger, dieting may have worked for the short term only but I don’t have to tell you that bc you’ve already figured it out. They’re not sustainable bc they are too tough to follow when you’re not feeling good, sleeping and balancing your hormones. In fact, many times they do the opposite, like cause stress on our body and stress = weight gain from many. Sign up for my free newsletter (from the link in my IG bio) coming out next week, where I’ll dive deeper what women over 40 need to do to lose unwanted weight and how it’s different from their younger years.

Exercise is not just for weight loss! In fact, exercise has so many benefits beyond weight loss and yes you should still exercise even if you don’t want to lose weight. We all know that exercise when in conjunction with a healthy diet and lifestyle can contribute to weight loss but there are so many other reasons you’ll want to make movement part of you routine. 👏Hormone balance - .exercise decreases excess circulating estrogen levels, improving symptoms of PMS and other hormonal imbalance symptoms such as night sweats, hot flashes, moods, tender breast etc. 👏Better sleep- moderate aerobic exercise increases the amount of slow wave sleep (deep sleep) so your body can rejuvenate. It also help to stabilize your mood and calm your mind, both important for falling and staying asleep. 👏More energy-Regular physical activity can boost your endurance. Exercise sends oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. 👏Better Digestion- Exercise provides your digestive system with a gentle massage which will help you digest food better and help with constipation. 👏Immune health- During and after physical exercise, pro- and anti-inflammatory cytokines are released, lymphocyte circulation increases, as well as cell recruitment. (Clin Exp Med. 2021; 21(1): 15–28) 👏Strength- We need muscle not only for strength but it also supports a faster metabolism, bone health, injury prevention and more. So find an exercise you like and get out there! 💫In my programs I include the right type of exercise for women 40+ so they can reach their weight and peri/menopause symptom relief goals! 👉PM me for more information about the COMPLETE BODY RESET program or check the link in my IG bio. #exercisebenefits #over40exercise #weightlossforwomen #perimenopause #menopauseweightloss #headaches #healthyweightlossjourney #weightlossresults #fatloss #sleepbetter #heartburnrelief #headacherelief #customizednutrition #h

What are 3 key nutrients you should include in your diet when trying to lose weight and balance your hormones so you can rid yourself of peri/menopausal symptoms? These are all important and often overlooked or under utilized. If you’re struggling with moods, irritability, insomnia, energy, headaches, joint pain, bloating, anxiety/depression, PMS, hot flashes/night sweats and more, you may be deficient in these nutrients. 1. PROTEIN: your meals should be prioritized around protein as optimal levels will balance your blood sugar, curb hunger and craving, build muscle and more. 2. FAT: You don’t need to fear fat. In fact, you should embrace (healthy) fats as they support hormone production, mental healthy, glowing skin, inflammation control and more. 3. GREENS: Green vegetable contain compounds that support liver detoxification. Why is this important for weight and hormone balance? Your liver holds a big role in hormone balance ie. estrogen, fat break down and thyroid H activation, which affects our weight. If you’re struggling with weight gain and belly fat that won’t budge or peri/menopause symptoms mentioned above, you may be deficient in these key nutrients. In my newsletter coming out this week I dive deeper into the importance of these nutrients and the best foods to find them in! Sign up for free from the link in my IG bio or using this link: https://oneholisticnutrition.aweb.page/p/5d60af21-3ea9-407d-8692-c19440dfa492

“Soy will give you breast cancer” “If you have a history of breast cancer don’t eat soy” "All soy is bad for you” Have you heard any (or all) of these? Soy is one of those controversial foods that have created 2 camps; those for and those against. And why does soy get a bad wrap? It was once thought that because soy acts like an estrogen, it could exacerbate or cause estrogen positive breast cancers. Women in their peri/menopause years are rightfully worried about their breast cancer risk given the risk begins to increase at this age. So where does the evidence lay regarding soy? Is it good for us or should we avoid it all together? In my newsletter coming out tomorrow I tackle these accusations with recent and historical research. Sign up (link in my IG bio) to get yours delivered to your inbox for free an find out: Does Soy cause breast cancer? If you have/had breast cancer should you be consuming soy? Is all Soy created equal? The type of Soy you should eat and the ones to avoid. And more… Now head to the link in my bio to sign up for my newsletter and have it delivered to you tomorrow. While you’re there…if you’ve not yet signed up for my webinar: Weight Loss and Peri/Menopause Symptom Relief On Tues. Feb 6 @8pm EST Sign up below: https://oneholisticnutrition.aweb.page/p/3e79ba49-6ecb-46cc-8180-b043e7dad8de or you can grab your seat from the link in my IG bio. (Replay sent to all who register) If you’re struggling with weight gain that won’t budge (even after eating less and exercising more), fatigue, insomnia, mood swings, hot flashes/night sweats, PMS, brain fog, cravings, bloating and more…. You don’t want to miss this! I’ll be giving out the secrets as to what is actually causing all these symptoms and what you can do finally feel like yourself again! #weightlossforwomen #perimenopause #menopauseweightloss #headaches #healthyweightlossjourney #weightlossresults #fatloss #sleepbetter #heartburnreli

I am so excited this podcast dropped today! Women 40+ in their peri/menopause years you want to hear this! Listen in as I uncover some simple diet and lifestyle tweaks that can work wonders and help ease your journey. We’re talking belly fat, sleep disturbance, PMS symptoms, hot flashes and more. FIND the podcast on: https://www.buzzsprout.com/2231620/14265605 Or ThisIsPerimenopause.com Or LISTEN wherever you enjoy your favourite podcasts. Don’t forget to Rate and Comment! And let me know what you think or if you have any burning questions about your peri/menopausal journey! We’re in this together! oneholisticnutrition's profile picture #weightlossforwomen #perimenopause #menopauseweightloss #headaches #healthyweightlossjourney #weightlossresults #fatloss #sleepbetter #heartburnrelief #headacherelief #customizednutrition #healthymealplan #balancedmeals #anxietyrelief #increaseenergy #lowerbloodpressurenaturally #highbloodpressure #weightlossfoods #holisticweightloss #hormonebalance #happyhormones #menopauseweightloss #over40weightloss #perimenopausesymptoms #perimenopausehealth #hormonebalance #weightlosscoaching #womensweightlosscoach #fitafter40 #losebellyfat

Remember that movie “What Women Want”? Well we all want something like more money, bigger house, better wardrobe, a personal chef and cleaner, kids that listen more and a shorter work week. While all those things are nice, let’s focus on more realistic achievable goals. For my female clients over 40, these are the top 6 things I hear they (really really) want. 1. Lose belly fat 2. Balance moods 3. Sleep 4. No Hot flashes/night sweats 5. Bloating 6. More energy And they really want to just feel like themselves again. They want to go back to the days when they slept through the night and felt energized the next day, when they weren’t suffering from anxiety and depression, when their digestion was better and when they felt comfortable in their skin and clothes. In my newsletter this week I dive into what is causing all of these issues for women over 40 and what you can do to finally feel like yourself again. BTW: it’s not from “getting old” or “just bad luck” I have successfully helped numerous clients over come the entire list and more in a short period of time. This can be you too! If you’re not already on the list, head to the link in my IG bio and get on my FREE weight loss and hormone Balance newsletter for women 40+. I'll also be talking more about this in my webinar: 40+ Weight Loss and Hormone Balance, coming up on June 14 (register also in link in my IG bio) So, what do you really, really want?👇 (BTW: isn’t it nice when someone asks YOU what you want?)

Are you over 40 (or close to 40) struggling with weight gain, insomnia, fatigue, digestive issues or hormonal imbalances manifesting as mood swings, irritability, night sweats/hot flashes, headaches and more. Are you eating less and moving more but still not losing weight? Did you know what you’re eating or lacking can be exacerbating these symptoms? Grab your FREE 3-Day Hormone Reset Guide! https://oneholisticnutrition.aweb.page/p/0c18c4c9-865f-4b07-afbf-6c72eb704553 This guide gives you 3 days worth of balanced meals (plus 1 bonus delicious dessert!) that provide all the nutrients to start you on your path to hormone and weight balance. I am Diana Ragno, a hormone and weight loss nutritionist who through customized nutrition and lifestyle plans, works with busy women 40+ to naturally achieve their ideal weight, increase energy, improve sleep, balance their hormones and rid themselves of those nasty peri/menopause symptoms mentioned above. I’ve created this guide FREE for you because it’s time to feel like yourself again. Grab yours here: https://oneholisticnutrition.aweb.page/p/0c18c4c9-865f-4b07-afbf-6c72eb704553 AND don’t forget to post pictures of your meals and tag me in them! ENJOY! #weightlossforwomen #over40weightloss #perimenopausehealth #perimenopauseweightloss #menopauseweightloss #weightlosscoaching #fatloss #allnaturalweightloss #naturalweightloss #weightlossthatworks #hormonebalance #menopausesymptoms #insomnia #healthydiet #holisticweightloss #weightlossnutritionist #losebellyfat #foodcravings #increaseenergy #feelgoodinyourbody #menopauseweightgain #weightlossforwomen #happyhormones #hormonebalancediet #balancedmeals #fatlosscoach #healthyhormones #irritability

Sugar is bad, right? It makes us gain weight, right? But we can’t live without it because food or coffee wouldn’t taste good, right? So we have a solution! A sweetener that makes your food taste good but doesn’t make you gain weight! Right? WRONG. It sounds too good to be true because it’s FALSE. Artificial sugars were produced in response to the obesity epidemic. They come in many different forms such as: * Aspartame (Nutrasweet, Equal or Sugar Twin) * Sucralose (Splenda) * Saccharin (Sweet N’ Low) Only these and other artificial sweeteners can be between 50-13000 times the sweetness compared to regular white sugar!! If we could create a product that still gave the sweetness without the calories, that would be a win-win, right? Well it’s not that simple. Because like most things there’s a downside. There is a real frustration of weight gain after 40 and the difficulty in losing it, but I want you to know this is not the answer! There are better and more effective ways. In my newsletter this week, I dive into 4 reasons why artificial sweeteners are worse than actual sugar. From gut health to cancer and heart disease, read why you want to avoid these all together. To get on the list AND get your FREE Weight RESET GUIDE for Woman 40+, head to the link in my bio. While you’re there: You can also grab your seat for my FREE Webinar: 40+ Hormonal Imbalances and Weight Gain Coming up on WEDNESDAY APRIL 19, 2023

Let’s face it ladies, we get the short end of the hormonal stick😠 And with peri menopause lasting a decade followed by menopause, it’s something you can’t ignore. Who wants: 🙄hot flashes/night sweats 🙄unwanted weight gain/belly fat 🙄mood swings/irritability 🙄depression/anxiety 🙄insomnia 🙄fatigue 🙄feeling like 💩 No thanks! Me neither! The goods news - it doesn’t have to be this way. You are not destined for years of hormonal torture. So what can be done? Balance hormones through customized nutrition plans based on your unique blood values. Coupled with 1:1 private nutritional consulting and coaching. I work with many women who have drastically reduced all the above symptoms within nutrition and lifestyle changes alone! 😀 DM me for more info and how flourish after 40. PS. Download my FREE weight loss guide. Link in bio

Lets face it ladies, sometimes we get the hormonal end of the stick! Perimenopause can bring some real nasty symptoms and make you feel like something has taken over your body! And when it can last 10 years, this is something you definetley cannot ignore! Who wants: 🙄Hot flashes/night sweats 🙄Irritability 🙄Anxiety, Depression 🙄Unwanted weight gain/belly fat 🙄Insomnia 🙄Fatigue 🙄Bloating No thanks! Me neither! The good news is, it doesn’t have to be this way. We are not destined to years of hormonal torture. I work with many women that have improved all the above symptoms with nutrition and lifestyle alone. Food, exercise, toxins and stress can all dramatically impact hormone balance and peri/menopausal symptoms. It can be literally life changing! How is this done? Through customized nutrition plans based on your unique blood values coupled with 1:1 nutritional consulting and coaching. DM me for more info on how you can finally get back to feeling like yourself again. PS. Download my FREE weight loss guide. Link in bio #insomnia #improvesleep #improvesleepquality #weightloss #weightlossandsleep #sleeptoloseweight #restorativesleep #melatonin #increasemelatonin #increasemelatoninnaturally #poorsleep #menopausesleepproblems #perimenopausesleepproblems #hormonebalance #naturalweighloss #losebellyfat #sleep #sleepwell #increasesleep #perimenopause #perimenopausenutrition #perimenopauseweightloss #customizednutritionplans #nutritiontherapy #metabolicbalancecanada #perimenopause #over40weightloss #hotflashes #nightsweats #menopause #menopauseweightgain #losebellyfat #irritability

Check out my article: How Nutrition Can Affect Your Hormones in Lyfe Sculpt. www.lyfesculpt.com/articles/f/how-nutrition-can-affect-your-hormones I talk about how hormone imbalances can be directly related to our diet and how we can reverse hormonal symptoms such as hot flashes, irritability, weight gain etc through the proper nutrients. Check it out and let me know if you found anything that resonated with you. #lyfesculpt #hormonebalance #weightlossforwomen #perimenopausenutrition #naturalweightloss #nutritionalweightloss #resetyourmetabolism #bodyreset #nutritionandhormones #losebellyfat #losefatfast #perimenopausesymptoms #happyhormones #hotflashes #nightsweats #weightgain #balancehormonesloseweight #reduceinflammation #nutritionarticle #menopauseweightloss

May this year bring you health, happiness, love and prosperity! Wishing you and yours all the best for 2022! #happynewyear2022 #healthynewyear2022 #newyear2022 #holisticnutrition #holistichealth #holisticnutritionist #holisticnutritioncoach #holisticweightloss

It’s more than the sight and smell of food that make us hungry. Hormones in our body signal our brain to let us know when we are full and when we need to eat. However, if we fall into an unhealthy lifestyle we can become resistant to these satiety signals. Overeating can occur as well as conditions such as slowed metabolism, diabetes, inflammation and more weight gain. Factors contributing to leptin resistance are: 👉processed carb-rich diet, high in sugar 👉high insulin levels 👉regular overeating 👉high stress levels 👉poor sleep You can modulate leptin levels by: 👉including protein with every meal, especially at breakfast as this can reduce ghrelin levels and regulate your appetite throughout the day 👉avoiding snacking 👉exercising in the evening 👉getting adequate sleep to help normalize hunger hormones and insulin 👉avoiding low-calorie diets and focusing on adequate nutrient intake instead Want to know what nutrients are right for you, to bring you back in balance and reach your ideal weight? DM me or check out my website ( link in bio) for more information on the Metabolic Balance program, that creates a customized nutrition plan based on analyzing over 30 of your blood values. Also, while you’re there download my free guide: 5 steps to sustainable weight management #whatmakesmehungry #hunger #hungry #weightlosssupport #weightlossprogram #leptinresistance #lowerbloodpressurenaturally #lowerbloodpressure #type2diabetesprevention #type2diabetesdiet #balancebloodsugar #customizednutritionplans #customweightlossprogram #loseweight #getfit #gethealthy #healthylifestyle #loseweightnow #onlineweightlosscoaching #perimenopauseweightlosscoach #perimenopauseweightloss #feelbetterinyourskin