Lynnel Bjorndal
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Oatmeal Blueberry Sconuts 

4/15/2015

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lynnel bjorndal holistic nutritionist sconuts oatmeal scones
Is it just me, or is food shaped in donut form somehow WAY more appealing?

My two youngest, who are 7 & 8, asked me the other day (in a super whiny, my life is oh so deprived tone) as we passed a donut shop why they  don't ever get donuts.    My response was what it always is when things like this come up.  "That's not real food, I will make you some that I promise you will like way better". 

What I failed to mention was that they may look like donuts, but they most certainly won't be 'donut' donuts. 


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What do low thyroid, anxiousness, and low energy have in common?  

3/28/2015

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A mineral that has the distinction of being one of the most common deficiencies.

It is one of the main nutrients required for producing hemoglobin, which is the substance in red blood cells that transports oxygen throughout the body.  If you lack iron, your body has to work a whole lot harder to get the energy it needs, which can

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Can a Smoothie a Day Change Your Life?

3/21/2015

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Short answer:  YES!

Making small changes such as adding in a green smoothie each day  will naturally move you towards healthier choices and can have a dramatic positive affect on your health.

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Immunity, Mood & Probiotics - must love bugs! 

3/8/2015

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Did you know that the majority of the health of your immune system (roughly 80%) and mental health is reliant on the health of your gut?   The cells in the gut outnumber the cells in the body 10/1!   

How and what you eat determines what kind of bacteria is in your body.  Eating sugar and processed foods, taking antibiotics and NSAID’s help fuel the pathogenic bacteria growth; where in contrast, eating natural foods help the beneficial bacteria to grow.   Ultimately a balanced flora is ideal with the good bacterial far outnumbering the bad.  


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Corn Tortilla Breakfast Burrito - Mexi-style!

3/6/2015

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Super quick and satisfying breakfast (or heck...dinner!) recipe. 

The soft corn tortilla makes it a perfect meal for those with gluten issues or who are trying to avoid wheat products. 

Here's the short list of ingredients:

2 Large eggs (or organic tofu if for a veggie option)
3 Tbsp salsa
1/2 Avocado
Organic soft corn tortilla
Sprig of cilantro


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No-Bake Chocolate Oatmeal Cookies

3/1/2015

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You are going to love these no bake chocolate oatmeal cookies! 

The biggest test when I throw things together on a whim like this is my kids.   If they like it I am golden.   I am happy to say they love this one! 


I tend to keep a batch of these puppies in the fridge for a quick grab, healthy chocolate fix.  :)

Only a few ingredients are required, and a few minutes of your time!  

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Roasted Yams & Baby Kale

1/1/2015

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Roasted yams and kale can be a free standing meal or pair with your favorite protein whether that be meat based or vegetarian.  

I love this dish at breakfast with a couple of organic eggs.  Keeps my energy levels up for the whole morning. 

Kale is full of vitamins A, K, C, omega 3, folate, fiber, and iron, the garlic is an amazing immune booster and the yams provide vitamin A, B, C, potassium, folic acid and fiber while being a slow burning carb to keep you fuller longer without blood sugar spikes or crashes.

Tons of reasons to eat this meal, but the best one is that it actually tastes good.  :)

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Holy Guacamole! 

1/1/2015

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Who doesn't love guac? 

Whipping up a batch takes minutes and is well worth it for the fresh taste and the ability to customize the flavor. 

This one has an ingredient list that is short and sweet and can be adjusted for the number of people being served.  I usually go with one avocado per person, but who am I kidding - it is never enough! 



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Bean & Yam Chocolate Brownies - Flour-LESS!  

12/31/2014

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O.M.G I am SO excited to share this recipe with you!   It is ah-mazing!  

Trust me when I say you will have NO idea the yams or beans are in this awesome recipe.  My 6 & 8 year old both despise beans - nothing I can do will make them eat it - until...BROWNIES!   Who knew?!  Of course they are none the wiser and I plan to keep it that way.  ;)

Personally I have never had a brownie that was so moist and delicious.   Best part?  It is  totally guilt free!  You get fiber, protein, antioxidants, healthy fats, vitamin A, B's, C,
magnesium, calcium, iron, zinc, copper, potassium and manganese.

The raw cacao is a total mood booster helping to increase the serotonin levels in the brain.  Yup, chocolate really can make you happy!  

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12 Amazing Health Benefits of Kale

12/9/2014

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Kale is a nutritional powerhouse .  There are so may different ways to eat it too, from salads, sandwiches, and stir fry's to soups and smoothies.

Eaten raw in a salad, it can be a bit chewy - just massage it for a few seconds in fresh lemon juice & let sit for a few minutes, it'll soften right up! 

Here are 12 of the top reasons to add kale into your diet:

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Refrigerate or Room Temperature?  Here's the low down.

10/27/2014

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Where and how you store your food has a huge impact on how long it will last.  I found this out the hard way when my basil kept wilting and turning brown in the fridge.  Turns out it is one herb that should be left at room temp - doh!

If you have ever popped a handful of seeds in your mouth only to realize they taste funky - I am guessing those seeds were stored in your cupboard instead of in the fridge.

I have a few other items listed below that should be stored in the fridge - a couple  may surprise you.  

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What's the Scoop on Stevia vs Artificial Sweeteners? 

10/21/2014

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We know sugar is a huge problem causing a ridiculous amount of health problems so what to do?   Ideally cutting it out altogether would be the best solution, but for most this is not realistic.   In comes a natural sweetener that boast zero calories and while not spiking blood sugar likes sugar does. 

So what is stevia, and is it even healthy? 

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6 Signs You May Need to Up Your Carb Intake

10/20/2014

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Carbs - one day you are told to eat them, the next you are told to avoid them at all costs.   So what is the bottom line? . 

Truth is you need carbs, and enough of them to function properly...as a sane person.   No joke, severe carb restriction can conjure up a slew of mood related issues. 

I have compiled a list of the 8 most common signs that you may not be getting enough carbs.   If any of these resonate with you, don't run out and eat a pasta salad, or a loaf of french bread.  Instead choose things like fruit, starchy vegetables, brown rice, quinoa, oats.

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Why it is OK to be Uncomfortable With Your Body

9/22/2014

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Someone asked me today what "healthy" looked like to me.  There are varying opinions on this and while we could sit and squabble over BMI's, BMR's, size of thighs or 'idea'l weight, most are flawed, and frankly none of that really matters. 

What does matter is how you FEEL.  There are a few questions I ask clients to get a feel for their level of self 'comfort'.   This is where it gets tricky.  

Don't get caught up on a number, there are way more important things to worry about...

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Granola Bars with Chocolate Peanut Butter Drizzle 

9/17/2014

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When was the last time to took a peek at the ingredients list on the box of granola bars in your cupboard?   Making your own is not only much healthier but also super easy.  As an added bonus, it tastes WAY better too.  

I find a way to add chocolate to everything.  I love chocolate, and for good reason!  
It is a source of iron, copper, magnesium, manganese, zinc & antioxidants.   It has been shown to lower blood pressure, increase HDL while lowering LDL cholesterol, and boosts serotonin production = better mood!   Halleluiah! 

Tip:  this only applies when you buy dark chocolate - ie over 70% cocao, NOT your average bar in the grocery line up. 


In just a few minutes you can have a tray of these ready to enjoy!

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10 Reasons You are Not Losing Weight

9/5/2014

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So you have been doing all the 'right things', but can't seem to drop the weight.  Or maybe you have hit a plateau and have no idea what to do next. 

Either way, there are hidden saboteurs that may be messing with your health goals. 

Check out the list of 10 reasons that you are not losing weight and see if any of them may ring true for you.



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Bye Bye Inflammation

8/1/2014

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Inflammation sucks.  It sucks the life out of you, it sucks away your energy, it sucks the enjoyment out of your day - it just plain sucks.

Chronic inflammation is a serious problem for millions of people and is considered the root of MANY health issues from heart disease to cancer.


With a few small changes listed below, inflammation can be reduced significantly and you can start enjoying life again. 



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Worst Diet Advice Ever

7/3/2014

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GO fat free
*Insert picture of raisin.*  That is kind of what comes to mind when I think of a fat free diet.  Dried and shrivelled.  I don't know about you, but that is not the goal for my body.  As noted above, fat does not make you fat.  Nor is it bad for you when you choose the right types of fat like the


kind that comes from coconut oil, seafood, flax, chia, hemp, nuts & seeds, olive oil, and avocado.  For the record, all of these foods are loaded with other health boosting nutrients as well.  You NEED fat to absorb fat soluble vitamins A, E, D, & K.

Fat lubricates your joints, nourishes your brain, adds a glow to your skin, hair and nails.   Repeat after me:  "fat is my friend".

PS - "Fat free" on a label can be translated into:  "we have replaced the fat with sugar and a plethora of chemicals".  A piece of cardboard would taste better.   No thanks. 

Choose margarine over butter
Have you ever read the ingredients list on the side of a tub of margarine?  Personally, you could not pay me to eat margarine.  

Margarine is made from chemically processed vegetable oils, which have generally been bleached, flavored, colored, and deodorized to make them ‘edible’. The calorie count of margarine is similar to butter, but people tend to eat more of it because they think it’s healthier.   Ultimately anything that contains multiple ingredients that have been processed up the wazoo is a bad choice when there are alternatives that are healthier, cleaner, less processed, and even offer the added bonus of health benefits.  It’s a no-brainer.  Other margarine alternatives: coconut oil, or olive oil.

Gluten free foods are good for you
“gluten-free” does NOT automatically mean healthy.   Processed is processed, so if you are switching for the sake of general health, or weigh loss – and think the “gluten free” stamp means you are getting a healthy product, you are in for a  surprise.  

Going gluten free should mean incorporating more real food vs uber-processed and packaged junk.  Thankfully there are many gluten free products that are healthy and fit the bill, but there are also many that don’t.  Many gluten free packaged foods cannot be found with organic ingredients, are full of GMO’s, and are higher in calories than their gluten-containing counterparts.
Stay away from processed foods, don’t buy it just because it says ‘gluten free’.  

The best gluten free foods come as just ONE ingredient:  fruit, vegetables, meat, organic fermented soy products, quinoa, etc.

Stay away from eggs
We have all been brainwashed to believe the cholesterol in egg yolks is a heart attack in the making.   Did you know Studies have found that eating dietary cholesterol through egg yolks can actually boost a person's HDL, or "good," cholesterol.   Eating eggs can also change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which has been linked to a reduced heart disease risk.   

Cholesterol plays a critical part in producing cell membranes, hormones, vitamin D, and fat digestion, among many other things.  Your body requires cholesterol to survive, which is why it produces it.

Compared to egg whites, which offer nothing more than protein I might add; the egg yolk contains all of the health boosting carotenoids, essential fatty acids, vitamins A, B's, D, E, and K.  They also provide choline, a mineral most people don't get enough of which reduces inflammation while boosting brain and liver health.  Choline is also plays a part in helping the body produce 'happiness' hormones like serotonin,  dopamine, & norephinephrine.  

Artificial sweeteners will help you lose weight
Artificial sweeteners have been marketed as a dieters dream product but studies have shown a link between artificial sweetener consumption and weight gain including a 36% greater relative risk of developing metabolic syndrome and a 67% greater relative risk of developing type 2 diabetes compared with non-consumption.  Hmmm...

The other problem with artificial chemically laden sweeteners is that they are linked to a slew of unpleasant side effects including headaches, confusion, dizziness, reduced good bacteria in the gut, depression, tremors, joint pain, fatigue, migraines, change in heart rate, and more – but I trust this paints a pretty clear picture.

Eat every 2 hours to rev your metabolism
Studies have found zero advantage to eating more frequent and smaller meals & going four or five (or even eight!) hours between normally-sized meals will not make your metabolism slow down.   In reality, spacing meals out give the body a chance to digest and utilize the calories and nutrients of a meal before moving on to the next one.  

It is totally natural for humans to eat fewer meals per day and sometimes go long time periods without food - that is what we are built for.  Having your last meal by 7pm, and giving your digestive system a break until morning is a great practice to keep your weight in check, and have your body work optimally.

Never eat saturated fat
Whoever gave that advice certainly has not met my friend Coconut Oil:  


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    Healthy Habits

    are formed by conscious choices that soon become unconscious ways of life.  The good news is you have full control over this!  
    Lynnel Bjorndal Holistic Nutritionist Vancouver Nutraphoria director
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    Lynnel is a Holistic Nutritionist, Director of the NutraPhoria School of Holistic Nutrition, Author, and Motivational Speaker.   Click HERE to learn more.


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Lynnel Bjorndal holistic nutritionist vancouver nutraphoria director
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Lynnel is a Holistic Nutrition Practitioner, Life Coach, the Director of the NutraPhoria School of Holistic Nutrition, and busy single momma practicing Healthy Holistic Habits daily!  

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  • Home
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  • Work With Me
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