1. Start Your Day Off Right, Eat Breakfast

Eating breakfast is important for sustaining energy levels and managing blood sugar. Avoid eating a breakfast that is high in carbohydrates and sugar. This just sets us up for a blood sugar roller-coaster.

Choose a healthy breakfast that is:

• high in complex carbohydrates (oatmeal, cereals, fruits, vegetables)
• high in fiber (whole grain cereals and bread, ground flax, and chia)
• rich in protein (nuts, seeds, non-dairy almond or hemp milk, organic cow's milk and yogurt, eggs, quality protein powders)
• and provides good fats (nuts, seeds, avocados, and healthy oils like extra virgin olive, flax, and coconut)

2. Don’t Rely On Coffee!

Excess coffee overloads your liver, dehydrates you (coffee is a diuretic), and increases the risk of blood sugar irregularities (afternoon energy dips sound familiar?). Your liver is the body’s detoxifying organ; if overloaded, your chances for disease, sluggishness, and weight gain will increase. Try to decrease coffee or eliminate it altogether. There are some great coffee alternatives on the market. You can also enjoy herbal teas: dandelion root (liver detox), ginseng (energy), oolong (weight loss), green tea (concentration), and peppermint (stomach ease).

Read more: Caffeine Not Necessary. 4 Superfoods for Energy

3. Stay Hydrated

This step is as easy as carrying a stainless steel or glass water bottle with you. Count how many times you fill it up. At least eight glasses of water daily will keep your energy levels high, your hunger in check, your digestion smooth, and your concentration sharp. When we are dehydrated, our bodies often mistake this hunger feeling. Ensure you don't drink water before meals, which can hinder digestion. Drink your water 20 minutes before or 60 minutes after. Also, try and drink room temperature water because cold water increases gastrointestinal contraction and slows digestion down.

4. Decrease Packaged and Refined Foods

Most packaged goods contain sugar, excess sodium, stabilizers, preservatives, and Scary Seven ingredients like artificial colors and flavors. If you cannot pronounce even one ingredient, skip it! Another good rule of thumb is "the fewer the ingredients, the better."

5. Eat Local, Whole Foods

How did our ancestors eat 100 years ago? Fresh meats, fish, beans, grains, nuts, seeds, and fruit and veggies are what our ancestors relied on. Whole foods are the key to good health. When you’re wondering what you can bring to snack on during the day, try bringing a nut bar, some fruit, or sliced veggies.

6. Dine out the Smart Way

When ordering meat at a restaurant, look for words like steamed, baked, poached, roasted, broiled, or grilled. Do your best to avoid foods with the words fried, au gratin, crispy, escalloped, pan-fried, sautéed, or stuffed, which indicate that the foods are high in fat and calories. If an item calls for one of these options, ask the food item to be grilled, steamed, or baked instead.

7. Limit Alcohol Intake

For every alcoholic drink, have a glass of water. Alcohol dehydrates, lowers inhibitions, and increases your appetite. As a rule of thumb, men should have no more than two drinks daily and females no more than one. Healthier alternatives are light beer, virgin Caesar, white wine spritzer, sparkling water, or just straight-up water with lots of lemons. No one needs to know your drink is non-alcoholic, just ask for it in a tumbler or whisky glass.

Read more: 8 Reasons to Start Your Day With Lemon Water

8. Avoid White Processed Foods

White rice, white bread, white pasta, and white sauces. White flour foods are all processed, and the good fiber and nutrients are significantly reduced. Enjoy whole grain bread, pasta, brown rice, and whole grains like quinoa, wild rice, millet, and buckwheat instead. Go for a tomato or pesto sauce instead of white sauces, which tend to be laden with saturated fat and sodium.

9. Carry Snacks With You

No matter how long you will be out, always have a piece of fruit or a healthy protein or nut bar with you. Eating every three hours will help to keep your blood sugar steady and decrease overeating at meal times.

Read more: 5 Healthy Snacks That Won't Expand Your Waistline

10. Don’t Overeat

Eat until you are 80 percent full, and no more. If you are still hungry after 10 minutes, have a little more. Overeating causes weight gain, even if you are eating healthy foods. It also slows down digestion and can lead to more serious problems like irritable bowel syndrome and diabetes.

Read more: 6 Ways to Stop Overeating 

11. Increase Fruits and Vegetables

Eat 2 to 3 servings of fruit and 5 to 7 servings of vegetables daily. Think colorful, fresh, and local! Be sure to eat lots of greens (kale, bok-choy, swiss chard, spinach) as these are the most nutritionally powerful foods.

12. Avoid Eating Late

Your metabolism slows down at night, so you can count on anything you eat within three hours of bedtime sticking to your bones! Eating before 8 pm will allow your body to detoxify before you rest and helps get rid of unnecessary weight.

13. Supplement

No matter how good your diet may be, no one has a perfect nutritional profile. With environmental toxins and poor soil quality so prevalent, as well as work and life stresses, we may not be getting appropriate nutrients in our diet. A good quality multivitamin/mineral is a must-have, along with probiotic supplementation, a B-complex vitamin (for stress, metabolism, and healthy immune system), and a good quality EFA (essential fatty acid/omega 3) supplement. Look for fish oil to keep brain function high, digestion smooth, stress down, inflammation down, and appetite controlled. Consult a Registered Nutritionist for more information on your nutritional profile. Everyone is different and needs a different supplementation plan to stay healthy.

Bottom Line

All of the tips outlined above are relatively easy to implement in your life, regardless of how busy it might be. Just remember the key to a healthy and balanced life starts with dedication, and if you’re just as dedicated to your health as you are to your busy work schedule, then you’re bound to succeed!

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Sprouts are raw, natural, unprocessed and many varieties have enough essential amino acids to be considered complete proteins. This living food is the most reliable year-round source of vitamin C, vitamin A, and many B vitamins– all of which are usually in short supply in colder climates around the Northern Hemisphere. Sprouts are also highly alkalizing which help to bring the body’s pH back into balance and are very useful in neutralizing acidic states in detoxification.

Read more about acidic and alkaline foods

Varieties of sprouts such as alfalfa, mung bean, chick pea, red clover, dandelion, sunflower, wheat berries, wheat, buckwheat, spelt and other nuts, seeds and sprouted grains are the most commonly found. They can be eaten alone, in salads, as breakfast cereals, and made into wholesome dips, breads and bars.

During the sprouting process, a chemical process releases enzymes, making the food naturally easier for you to digest, therefore making the nutrients in each sprout more bio-available to your body. Sprouts are highly efficient that way; you can eat less food but have more nutrients received by your cells. Such rich enzyme concentration can increase enzyme activity in your metabolism, leading to regeneration of vital organs, blood and helping to decrease nutritional deficiencies.

Sprouting almonds, peanuts, pumpkin seeds, sunflower seeds and chia all help break down the hard to digest enzymes and release important nutrients into the blood stream. Also, sprouted grain breads are extremely helpful for anyone who has issues digesting wheat as the sprouts help break down the gluten content and improves vitamin B₁₂ and other B vitamin, vitamin E, and fiber content. Sprouted foods help increase energy, boost stamina, elevate immune response, improve brain function, decrease inflammation and help digestion.

Read more about the health benefits of seeds

Sprouts are extremely inexpensive, easy to cook and a great way to boost your health status. Start sprouting today!

Image: Lenore Edman

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Tea can be warming, invigorating, soothing, and most importantly, health promoting. With thousands of varieties, tea is a versatile drink and great alternative to coffee or calorie-laden lattes. Many types of tea have outstanding health benefits so while it’s easy to be overwhelmed by the vast amount of tea to choose from, a little knowledge can set you on the right path.

Caffeine Content

Many black, maté and green teas contain caffeine, which stimulates the central nervous system and acts as a diuretic. It is important to make sure you avoid caffeinated teas in the evening (especially if you have problems falling asleep) and save them for the morning or afternoon. Remember that if you are having caffeinated tea, drink an equal amount of water to avoid dehydration.

How much Tea can I drink?

If you are drinking herbal tea that contains little to no caffeine, you can drink an unlimited amount of it. Try to stick with 3 cups or less of black tea, or 5 cups or less of green tea as a rule of thumb, but everyone has a different tolerance to caffeine, so if you are feeling jittery, having problems sleeping or concentrating, then perhaps it’s time to experiment with caffeine-free varieties!

Read more about caffeine

How long should I brew my tea?

Every variety of tea has a different brewing time, but to get the maximum nutritional benefit from each tea, steep yours for 3-6 minutes. Ideally you should first follow the directions on the box, or speak to someone in your local tea shop, as some oolong teas call for a 10 minute brewing time.

Tea Varieties & Benefits

The three most popular varieties of tea are green, black, and oolong. These varieties all come from the same plant. The differences between them are a result of the processing that each tea goes through.

Green – Green tea is made from unfermented leaves and reportedly contains the highest concentration of polyphenols (a group of powerful antioxidants). Antioxidants are substances that fight free radicals, which are harmful compounds in the body that can alter cells and cause DNA and cell damage. Green tea has been consumed throughout the ages in India, China, Japan, and Thailand. In traditional Chinese and Ayurvedic medicine, practitioners used green tea as a stimulant, diuretic, astringent (to control bleeding and help heal wounds), and to boost the immune system. Other medicinal uses of green tea include boosting metabolism, regulating blood sugar, promoting digestion, and improving mental processes.

Black – The polyphenols in black tea are known to stop bacteria from growing in the mouth, keeping things like bad breath and herpes away. Black tea has anti-inflammatory properties and may help relieve symptoms of arthritis, relieve stress and boost metabolism. It may also lower the risk of heart attacks and strokes while reducing LDL ("bad" cholesterol).

Oolong – Oolong is the fat-busting variety of tea that will help suppress appetite and increase fat oxidation. By drinking a cup of oolong tea daily, along with maintaining a healthy diet and proper exercise program, you should be well on your way to shedding a few pounds and improving your health!

White – White tea is harvested the earliest out of all of the teas. White tea has been found to contain more catechin antioxidants than green tea (4,5) and therefore may be more effective at preventing cell damage, shrinking cancerous tumors and stopping the growth of cancer cells (1). Because of its anti-microbial and anti-inflammatory properties, it may help reduce acne and other skin irritations.

Rooibos – Rooibos tea or red tea is an herbal medicinal beverage that is acquired from the Aspalathus-linearis bushy plant that is found in South Africa. Rooibos tea provides iron, calcium, potassium, copper, manganese, zinc, and magnesium. It is also a significant source of alpha hydroxy. The alpha hydroxyl acid and zinc contents in red tea can be helpful for skin problems. This tea has many health benefits and may help with headaches, insomnia, colic or stomach pain in infants, diarrhea and constipation.

Herbal – Almost every herb you can think of can be steeped in hot water to make a tea, each with its own unique benefits:

• Dandelion tea promotes liver health.
• Peppermint tea relieves digestive distress.
• Ginger tea improves circulation and helps fight colds.
• Black cohosh helps relieve menopausal symptoms.
• Most herbal teas are caffeine free.

Read more the top herbs for fighting fatigue

Maté – This tea is a true powerhouse! It is packed with antioxidants, vitamins, minerals and other beneficial nutrients. The list includes: vitamins A, B1, B2, niacin, B5, C, E; calcium; zinc; manganese; iron; selenium; potassium; magnesium; carotene; fatty acids; chlorophyll; flavonols; polyphenols; inositol and amino acids. Though it contains caffeine, maté tea will stimulate your mind and body without giving you the negative side effects usually associated with caffeinated beverages. Maté tea may help relieve symptoms of arthritis, slow digestion, liver diseases, headache, rheumatism, weight gain, high cholesterol and many other health issues.

Image: Naama ym

References1) Study conducted by American Chemical Society. "Cancer-Preventive Potential Of White Tea." ScienceDaily 13 April 2000. 4 August 2008

2) 3] http://www.jacn.org/cgi/content/full/20/6/656

4)

6) Haas, Elson M., MD. Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine. Berkley, CA: Celestial Arts. 2006.7] Study conducted by University Of Rochester Medical Center. "Green Tea’s Cancer-fighting Allure Becomes More Potent." Science Daily 5 August 2003. 4 August 2008.

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Hypoglycemia is a condition where there is an abnormally low level of glucose (sugar) in the blood. Glucose, or blood sugar, is the most crucial nutrient for proper brain function. When glucose levels are low, as they are in hypoglycemia, the brain does not function properly. Often, this is a result of over secretion of insulin by the pancreas. Insulin is very important because it facilitates the transport of glucose from bloodstream into the cells, especially muscle and tissues. Carbohydrate metabolism is severely impaired if the pancreas is not working properly. You may feel the need to eat sugary snacks, which will spike your blood sugar, then drop suddenly after. The result is a vicious cycle of heightened and lowered blood sugar levels, which wreak havoc on your emotional, physical, energetic and mental well-being.

Read more about the connection between the brain and the gut

What are the symptoms of Hypoglycemia?

• Fatigue • Dizziness • Lightheadedness • Headache • Aggressive PMS • Irritability • Cravings for sweets • Confusion • Night sweats • Constant hunger • Weakness in the legs and pain in the eyes • Nervous habits • Insomnia

How does one become Hypoglycemic?

Over-consumption of sugary drinks and foods; simple carbohydrates such as white breads, cereals and packaged goods; caffeine and alcohol can all lead to overproduction of insulin. High stress levels, smoking as well as use of the birth control pill can also lead to hypoglycemia. The condition may also be inherited but is often a result of dietary habits, making it preventable.

Many other disorders can cause hypoglycemic problem such as adrenal dysfunction, thyroid disorders, pituitary and pancreatic disorders and kidney dysfunction.

Note: Hypoglycemia (low blood sugar) can be an early sign of diabetes. It is vital to get blood sugars levels under control, in order to maintain healthy weight, organ status and overall physical health.

Recommendations for Blood Sugar Regulation

• Remove alcohol, canned and packaged goods, refined and processed foods, salt, sugar, soft drinks and all white flour from the diet. Avoid foods that contain artificial colors, flavors or preservatives.
• Avoid sweet fruits and fruit juices such as grape or prune. Avoid dried fruits completely. Limit amount of fruit eaten to 2 a day.
• Eat a diet high in fiber and eat tons of fresh veggies. Steam, lightly sauté or eat your vegetables raw. Beans, legumes, soy products, organic cottage cheese, nuts, seeds, kefir are great protein sources that help to slow the assimilation of sugars and balance blood sugar.
• Eat regularly. Eating 5-6 small meals a day helps to keep blood sugar levels steady. Be sure to drink plenty of water.
• Rotate your food choices.
• When you feel very low blood sugar eat a snack that combines protein and fiber. A few good suggestions are rye crackers with almond butter, a protein smoothie with hemp protein, unsweetened yogurt and a few berries, or brown rice crackers with raw organic cheese.

Considerations

Production of insulin is affected by the functioning of the adrenal glands. The adrenal glands produce epinephrine which helps to turn off insulin production. If the adrenal glands are taxed, they cannot function properly and therefore will result in an overabundance of insulin. Blood sugar will sink below normal, creating the feeling of low energy. Thus, proper care of adrenals is mandatory.

Helpful Herbs and Supplements

• Chromium, 200mg, 3x daily. Vital for glucose metabolism. Essential for optimal insulin activity.
• Digestive Enzymes, 1 with each meal. Hypoglycemics tend to have problems digesting protein properly, which can result in leaky gut syndrome and gastrointestinal problems.
• B-complex, 50mg 2x daily. Necessary for carbohydrate and protein metabolism as well as proper digestion and absorption of foods. Supports adrenals.
• Zinc, 50mg daily. Needed for proper release of insulin.
• Manganese, as directed on label. Important for maintenance of blood sugar levels.
• Vitamin C with bioflavonoid, 2000-4000mg daily. Supports adrenal glands.
• Dandelion root and milk thistle rejuvenate the liver.

Read more about foods that balance blood sugar

References:Stadler Midtrea, Lilieana, M.D., N.D. Pathology and Nutrition: A Guide for Professionals . Canada. CSNN Publishing. 2005.

Haas, Elson M., MD. Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine . Berkley, CA: Celestial Arts. 2006.

Image via martinak15

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Eating right for the season will not only help improve your health and help you physically and mentally adapt better to the current season, it will also help you to eat more local and seasonal foods – the way nature intended us to eat!

Read more about why eating seasonal foods is better for you and the planet

Hot Weather

We need more hydration in the heat and should eat “expansive foods”, which have a cooling effect on the body.

Limit: 

• Large proportions of food
• Fats (butter, too much oil of any sort)
• Excessive protein
• Hot, hearty cooked foods
• Root vegetables in large amounts

Eat:

• Plenty of raw vegetables and leafy green vegetables (salads)
• Fruit and fresh fruit juices/smoothies
• Low fat animal protein (white fish, chicken, turkey)
• Organic yogurt and kefir, cottage cheese and goat's cheese
• Sprouts, beans
• Ground flax, chia seeds
• Whole grains like millet, quinoa, wheat berries
• Cooling herbs and spices: coriander, turmeric, dill, parsley, curry*, hot peppers*

*Some foods like curry may taste hot, but are actually

cooling. These foods initially feel hot because they expand the

capillaries allowing blood to rush to the surface of the skin. However,

this promotes sweating – and when sweat evaporates, the effect on the

body is cooling.

Best Cooking Techniques:

• Steaming
• stir-frying
• pickling
• raw

Cold Weather

Eating “contractive foods”, which have a warming effect on the body, help to maintain balance and keep our digestion and metabolism functioning optimally.

Limit:

• Raw fruit and juices
• Salads
• Cold foods (ice water, ice cream)
• Sugar and sweets
• Coffee

Eat:

• Root vegetables, winter squashes
• Stews, casseroles, bean soups
• Steel cut oatmeal/brown rice porridge
• Free-range eggs
• Whole grains like kasha, barley, brown rice
• Cooked/stewed fruits
• Fermented foods (sauerkraut, miso, tempeh)
• Small amounts of aged cheese
• Moderate amounts of fat from nuts and seeds
• Moderate amounts of fatty fish (salmon, tuna)
• Small amounts of beef, organ meats
• Warming herbs and spices: garlic, ginger, cumin, black pepper, cinnamon, cloves, basil

Read more about cooking with herbs and spices

Best Cooking Techniques:

• Boiling
• sautéing
• baking
• dry roasting

Image: David Schiersner

Sources:

Murray, Michael. N.D., Encyclopedia of Healing Foods , Atria Books: New York, 2005.

Colbin, Annemarie. Food and Healing, Ballantine Books: New York, 1986

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Who can benefit from super foods? In theory, if your diet is good, you should need nothing more to supplement your daily fare. With the depletion of our soils, the widespread use of additives, and the prevalence of sugar, refined carbohydrates and rancid vegetable oils, no one today can say that their diet has been perfect and therefore a daily supply of superfoods is essential.

1. Avocados

Avocados are an excellent source of monounsaturated fatty acids, potassium, vitamin E, B vitamins and fiber. One avocado has the same amount of potassium as 3 bananas. A 3.5 ounce or 100 gram serving of avocado (half an avocado) provides 160 calories, 2.0 grams of protein, 14.7 grams of fat, 8.5 grams of carbohydrates and 6.7 grams of fiber. The 14.7 grams of fat are comprised of 9.8 grams of monounsaturated fats, 2.8 grams of polyunsaturated fats and only 2.1 grams of saturated fat. Its healthy fat content provides sustainable energy.

2. Broccoli

Broccoli is low in calories and extremely nutrient dense and provides you everything you need for health and energy. Rich in vitamin A, B6, C, K and E, it is also a great source of phosphorus, potassium and magnesium. A 3.5 ounce or 100 gram serving of broccoli provides 35 calories, 2.3 grams of protein, 0.4 grams of fat, 7.2 grams of carbohydrates, 3.3 grams of fiber.

Broccoli demonstrates remarkable anti-cancer effects, particularly when concerning breast cancer. Compounds in broccoli known as glucosinolates increase the excretion of the form of estrogen linked to breast cancer. Indole-3 carbinol is also an important compound found in broccoli known to detoxify the liver's toxic compounds, as well as decrease the growth of human papillomavirus (HPV) – a virus linked to cervical cancer.

3. Bee Pollen

Bee Pollen is very rich in vitamins and contains almost all known minerals, trace elements, enzymes and amino acids. It contains the essence of every plant from which bees collect pollen, in combination with digestive enzymes from the bees. Bee pollen builds the immune system and provides energy for the entire body. It contains 35% protein, 55% carbohydrate, 2% fatty acids and 3% minerals and vitamins. It is high in B-complex and vitamins A, C, D, and E. It also contains lecithin, beta-carotene, selenium.

Bee pollen is rapidly absorbed into the blood stream and stimulates immunological responses. It has proved beneficial for nausea, sleep disorders, and urinary and rectal disorders following radiation treatment. Athletes often use this supplement to help increase their strength, endurance, energy and speed. Bee pollen aids the body in recovering from exercise, returning breathing and heart rate to normal, and improves endurance for repeat exertion. It provides energy, stamina and strength as well as improving mental and physical reactions.

Many people with allergies have found relief by ingesting bee pollen. It reduces the production of histamine which can cause allergic responses such as hay fever. It can strengthen the respiratory system and provide protein that can help the body build a natural defense shield against allergic responses. To use bee pollen, consider sprinkling on cereal or toast, ad to smoothies, or take straight by the tablespoon.

4. Blue-Green Algae

Wild Blue-Green Algae is the most nutrient dense food with high concentrations of vitamins, minerals and other important natural substances. It is rich in vitamin B₁₂, which is essential for the production of red blood cells and to make sure that protein, folic acid, iron, and vitamin C can mature properly and thus carry more oxygen to the cells.

The chlorophyll found in algae helps the body to obtain more oxygen, aiding digestion, acting as an anti-inflammatory, healing gum disease, preventing infection, minimizing effects of pollution and accelerating wound healing. Blue-green algae helps to eliminate sweet cravings and eliminates chances of blood sugar irregularities. Due to the high nutritional content and B vitamins, it is a good food for mental health.

Spirulina and chlorella are types of green algae. Both can be purchased in capsule and powdered form. As a powder, consider adding to smoothies, juices or water.

Image: thephotographymuse

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In the worst of times, chocolate can be the best of friends. Chocolate contains phenylethylamine (PEA), a neurotransmitter that is released by neurons at moments of euphoria. PEA stimulates a neurotransmitter called anandamide, which provokes a natural “high” and releases pleasant feelings as well as having a calming effect on the neurological system helping to lessen anxiety and make us feel more relaxed. And there is even more to this super yummy super food.

Read more about super foods for super health

Nutritional Highlights of Dark Chocolate:

• Contains flavonoids (plant pigments) that are responsible for antioxidant activity and are important for protecting against damage to the lining of the arteries.
• Chocolate can reduce sensitivity to pain because of the high amounts of flavonoids which prevent blood platelets from aggregating – a similar action to aspirin.
• Unlike some saturated fats, the saturated fat in chocolate does not elevate cholesterol levels.
• Acts as a natural anti-inflammatory, regulating blood pressure and blood flow because of the high levels of arginine – an amino acid that stimulates nitric acid, allowing the blood vessels to dilate. 
• Stimulates endorphin production, which gives a feeling of pleasure.
• Contains serotonin, which acts as an antidepressant.
• Contains theobromine, caffeine and other substances that are stimulants, which can be helpful in helping to increase concentration and focus.

Now hold on before you run off to buy a chocolate bar! Not all chocolate is created equal. Chocolate is still a very high fat food usually loaded with dairy products, fillers and sugar.

What To Look For In A Quality Chocolate: 

• High quality semi-sweet dark chocolate with a cocoa content of 70% or more. 
• Fair-trade and organic to ensure your cacao beans are coming from a good source and are pesticide- and GMO-free.
• Sweetened with raw organic cane sugar or honey.  
• Dark chocolate. (Milk chocolate is usually loaded with modified milk ingredients high in saturated fat and tons of sugar.) 
• Read labels and pass on chocolate with artificial flavors.

Read more about crazy places you'll find artificial flavors

How much chocolate should you eat?

• When it comes to a bar of good quality dark chocolate, two-three small squares should be more than enough to satisfy your sweet tooth and give you the health benefits of this delicious food. (But no more than three times per week.)
• Chocolate still contains small amounts of caffeine, so if you are caffeine sensitive remember to enjoy your chocolate earlier in the day. 
• Eat the chocolate slowly… enjoy and savor every sweet moment.

Source: Murray, Michael. Encyclopedia of Healing Foods . Atria Books, 2005.

Image: TheDeliciousLife

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Katrina Bertol is a Registered Holistic Nutritionist, Registered Nutritional Consultant Practitioner, Certified Personal Trainer, Pilates Instructor and Reiki Practitioner. Katrina has an undergraduate degree in fitness and nutritional sciences and an advanced diploma in Holistic Nutrition.

Inspired by her father, who died at an early age from ALS (Lou Gehrig’s disease), Katrina decided to turn her passion for health into a commitment to helping others balance their lives and find whole health through a combination of nutrition, fitness, meditation and reiki. She has combined her love for travel and her interests in alternative health therapies and has done courses in Yoga, Reiki, Ayurvedic Medicine and Cooking throughout India, South-East Asia and Europe.

Katrina has worked in corporate wellness, rehabilitation, pre and post-natal fitness, as the nutrition expert for the Canadian Society of Crohn’s and Colitis, in home and studio group and individual training, and currently operates her Nutrition and Reiki practice.  She offers Nutritional Consultations, Holistic Food Preparation Classes and Personal Training Packages.

As a practitioner, Katrina looks at her client’s whole health and individual genetic profile. She believes that no two clients are ever the same.  By careful analysis of structural, organ and system function, lifestyle assessment, nutritional profile and dietary habits, Katrina’s goal is to help her clients achieve whole health with real life strategies. Katrina specializes in Weight Loss, Allergies, Detoxification, Pediatric Nutrition, Sports Nutrition, Fertility Health, Irritable Bowel Disease, Urinary Tract Infections and Whole Foods Cooking Preparation.

To reach Katrina, email her at Katrina(at)NaturallySavvy.com.

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