Lynnel Bjorndal
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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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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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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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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
  • About
  • Work With Me
    • Nutrition Consultations >
      • Nutrition for Addictions Recovery
    • Speaking
    • Corporate Wellness
  • Recipes & More!
    • Healthy Snacks
    • Weight Loss
    • Recipes
    • Nutrition
  • Contact
  • Members Only
    • Log In / Register
    • Resources
    • Forum
    • Everything Smoothie
    • WellBiz Building
  • Practitioners
    • Nutrition Biz Building