Giselle The Nutrition Coach

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How you eat can affect a number of things including your energy levels, mood, ability to focus and overall well being.

Following these steps will help prevent crashes throughout the day:

- limiting caffeine (1 serving/day).
- eating at least 5 servings of fruits and vegetables.
- eating enough protein.
- eating the right fats (omega 3 & 6).

What do you put into your body first thing in the morning? It’s important to start the day off right and eat foods in a certain order to optimize digestion and hormones.

Drinking coffee on an empty stomach right after waking up can interfere with your cortisol levels and actually leave you feeling even more tired later on in the day.

Instead, try protein filled, veggie packed, low or no sugar breakfast which will keep you full and energized all morning.

Swipe to see my go to smoothie ingredients.

A new year is like starting a new chapter in your life. It’s your chance to write an incredible story for yourself. Here’s to a year where you reach your health goals and create a good relationship with food!

Happy New Year 2023!! ❤️

If you’re looking to crush January by pressing the reset button on your eating habits, be sure to sign up for my free 21 day detox. Link in bio. The program runs from January 8-28.

Sitting here on Boxing Day filled with gratitude over how much laughter, love and joy was shared over the past few days. And boy was the food amazing! I ate the cookies, drank the drinks and ate the extra servings of food and enjoyed myself thoroughly around social settings with my loved ones and I don't regret a thing! I believe it's all about finding balance.

My body is definitely feeling the need for a reset but the time between Christmas and New Years is not a time where the social actives slow down so I know I'll have to hold on for a bit longe: I'm looking forward to my New Years Detox where I will be eliminating dairy, sugar, alcohol, red meat and processed foods for 21 days. And I'm so excited to do it in a group environment where there will be accountability together.

Is this something you have every tried? If you haven't, I urge you to try something new. Your body will thank you and you will feel amazing and create new patterns of eating habits which will set the tone for the rest of the year.

Sign up via link in bio.

Wishing you the best this holiday season can bring!

#2023

Wishing you a season full of light and laughter for you and your family.

Scroll though the slides for a guide on how to enjoy eating through the holiday season.

Also, be sure to join my free detox in January! Sign up via link in bio.

Our relationship with food is one of the most complex. It’s important to ask ourselves questions about how we view food, eating, behaviour habits and the rituals around it. Do you feel any of the following statements describe you?

- you ignore your bodies natural hunger cues.
- You feel guilty about eating.
- You have a history of yoyo dieting or following the latest diet fads.
- You find yourself restricting and/or binging food.
- you feel stress or anxiety when eating in social settings due to the fear of what others may think of your food choices.

If so, you might have an unhealthy relationship with food. You might be wondering, what it means to have a good relationship with food? For me, it’s moving from a place of love and self compassion to understand that food is a gift and life is all about balance! It’s enjoying the foods I eat and not counting my calories. It’s being okay with having my food goals of eating anti inflammatory foods and eliminating gluten and dairy from my diet because of my women’s health issues and not being consistent 100% of the time.

I’d love to help you gain control of your eating habits, break food addictions, unhealthy eating patterns and poor diet choices to finally become the person you’ve always desired to be! Book a 15 minute discovery call from the link in bio.

Also, join my free 21 day detox program which runs from January 8-28, 2023.

Happy Friday! As we get ready for a weekend of holiday festivities, it’s normal for some of us to “let loose” and overindulge in the alcoholic beverages! I find it helpful to have an alcohol game plan to find balance and eliminate binge and excessive drinking. After all, it causes chronic disease, puts you at an increased risk for cancer, disrupts women’s hormones, causes memory and learning problems to name a few.

Here’s a few tips to help you with alcohol consumption this holiday season:

- Drink limit: Figure out how many drinks you are going to have BEFORE you go to a party vs. “feeling your way” to your limit.

- Water: Ensure you have water with you on your way to and from your events so you can hydrate. When there, drink a glass of water for every drink you consume. Your body will thank you tomorrow.

- Before bed: drink some electrolytes.

- Enjoy your time with friends, co-workers and family!

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We must find balance when it comes to the way we approach our meals. However there are some foods which wreak havoc on our digestion and guts. Here is a list of 5 foods to remove from your diet along with the healthier alternative:

- Processed meats: The World Health Organization's (WHO) International Agency for Research on Cancer (IARC) has classified processed meat as a Group 1 carcinogen, meaning that there is sufficient evidence to conclude that it causes cancer. It also contains high amounts of fat and salt. If you must use this (especially for our kiddos who will refuse to eat anything else at school), make sure you looks for brands which do not have nitrates, artificial colours, flavours or preservatives.

- Cereal & granola bars: high amounts of sugars and simple carbohydrates which will cause your sugars to spike and will leave you craving food rather quickly. Read the ingredients! Make sure you understand what’s in it as well as making sure it has a low sugar content or is sweetened with stevia or other natural sugars.

- Frozen & microwavable meals: high in fats, sodium and preservatives. Google 10 minute meals! Prioritize your health enough to skip out on this highly processed food.

- Microwave ready popcorn: the worst thing about this is not the artificial flavours, preservatives or high amounts of salt. It’s the perfluorinated compounds (PFCs) that coat the bag which break down into a cancer causing agent. Use a pot to pop your own pop corn (it’s actually quite easy) or buy a popcorn maker. Think about how much you spend on popcorn at the movie theatre if you’re having trouble justifying the purchase!

- Margarine: it was first marketed as a healthier alternative to butter. However, it contains a lot of trans fats and is made from vegetable oils which contain Omega-6’s which cause inflammation which increase risk or chronic disease. Also includes food colouring and artificial flavourings. Use butter or real olive oil.

Finding balance when it comes to meals is so important. However, research has shown that some foods should be off limits and replaced with healthier alternatives. Here’s my list of 5 foods to remove from your diet:

- Processed meats: The World Health Organization's (WHO) International Agency for Research on Cancer (IARC) has classified processed meat as a Group 1 carcinogen, meaning that there is sufficient evidence to conclude that it causes cancer. It also contains high amounts of fat and salt. If you must eat deli meat, looks for brands which do not contain nitrates or food colouring.

-Cereal & granola bars: high amounts of sugars and simple carbohydrates which will cause your sugars to spike and will leave you craving food rather quickly. Read the ingredients! Look for items with the shortest ingredient list where you know what’s in it and where the sugar content is low or sweetened with stevia or other natural sweeteners.

-Frozen & microwavable meals: high in fats, sodium and preservatives. Google quick 10 minute meals! Prioritize your health by quickly putting something together for yourself.

-Microwave ready popcorn: the worst thing about this is not the artificial flavours, preservatives or high amounts of salt. It’s the perfluorinated compounds (PFCs) that coat the bag which break down into a cancer causing agent. Use a pot to pop your corn (it’s actually quite easy), or get a popcorn maker.

-Margarine: it was first marketed as a healthier alternative to butter. However, it contains a lot of trans fats and is made from vegetable oils which contain Omega-6’s which cause inflammation which increase risk of chronic disease. It also includes food colouring and artificial flavourings. Use butter or real olive oil.

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20 years ago, I began my journey studying nutrition and working in various healthcare settings (acute care, rehab and long term care) as a nutrition leader. My experience has allowed me to work with various clients ranging from young adults to senior citizens creating nutrition plans and assessing their outcomes.

In my early 20's, I found myself suffering from difficulties with digestion, lack of energy and fertility issues. This led me to study holistic living with a focus on nutrition. Nutrition plays a major role in preventing and healing disease. Weight loss is a byproduct of making good food choices. I have found a way to maintain my weight and optimize my health through making informed food choices. I am now on a mission to help people do the same. I am a wife, a mother, dog lover, fitness enthusiast and love to move my body through dance.

How you start 2023 will set the tone for the rest of year. Why not join a group who will be hitting the reset button on their health and after overindulging a little too much over the holidays? 😉

It takes 21 days for a form to habit. My detox will have you eating unprocessed, anti inflammatory foods allowing your body to cleanse itself of toxins as well as reduce the workload of vital organs to restore your body’s ability to heal and repair itself.

To sign up or for more information, go to:

https://www.gisellethenutritioncoach.com/challenges

Hey there! Welcome to my page. I’m Giselle, a nutrition coach with 18 years of experience helping people improve their relationship with food!

If you’ve ever found yourself cycling through patterns of weight gain and weight loss, trying out diet after diet with little-to-no long term results, over-indulging in food that isn’t healthy for you, or even trying your best to track calories and macros to make sure you’re dieting right, only to find that you slip back into the issues you’ve had before… I want you to know that you’re NOT alone, and that I’m here to help you break those cycles!

I’d love to help you gain control of your eating habits, break food addictions, unhealthy eating patterns and poor diet choices to finally become the person you’ve always desired to be!

Be sure to check out the various coaching packages available on my website to start your rewarding journey!

Also, be sure to sign up for my FREE 21 day detox through my website which starts in the new year!

When we eat well, we feel and look good, think clearly, have the ability to prevent and heal our bodies of disease, and the list goes on.

Isn’t it interesting that this quote is from the the “father of medicine” Hippocrates who established the basics of clinical medicine as it is practiced today?

Having a good relationship with food by establishing healthy eating habits is essential to disease prevention. I’d love to help you gain control of your eating to finally become the person you’ve always desired to be!

Check out my website in bio for coaching packages.