Books to Cozy Up With - Our 2025 Winter Reading Guide
Our list of books to check out this winter - the perfect way to unwind and enjoy the cozy season.
For me, @crjnutrition, there’s nothing more relaxing than cozying up with a good book and a big cup of tea. It’s especially perfect at this time of year - while it snows softly outside. Reading is a great way to unwind after a busy day - a way to get lost in another world and put aside your never-ending to-do list. Decompressing at the end of the day is important for good sleep and overall good health.
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Mindful Eating During the Holidays
The holiday season is upon us - a time of year of parties and festive events where indulgence abounds. Celebratory feasts, Christmas baking, fancy cocktails - all of this can feel very overwhelming and lead to feelings of guilt and shame. Mindful eating can help reduce feelings of negativity surrounding food and help you enjoy the season more fully.
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Spring Reset - Support Your Liver
Nutritionist, Courtney Jones, shares her top five tips for supporting your body this spring without dieting or cleansing. Focus on your channels of elimination with special attention paid to your liver this season.
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Should We Be Counting Calories?
One of the most common questions I get asked as a nutritionist is - should I be counting calories? And my simple answer is no. Although I think counting calories can help create awareness around eating, I don’t think it is advisable for most people. Calorie counting and calorie restriction can lead to disordered eating in some people. Additionally, calorie counting isn’t synonymous with a healthy diet.
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A Vegetarian Autumn Menu
A vegetarian autumn menu complete with delicious appetizer, soup, salad, main dish, sides and two dessert options!
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What to Eat After a Massage
You’ve heard it before - likely from your massage therapist - but the best thing you can do after a massage is to hydrate well. Manipulation of the muscles can deplete them of water, so it’s very important to re-hydrate after a massage. But what about food? Are there any foods that you can consume after a massage to reduce pain/cramping and facilitate the healing process? The answer is YES!
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Medications and Nutrient Deficiencies
Did you know that regularly taking certain medications can lead to nutrient deficiencies? Taking medication is often necessary to reduce symptoms and/or manage medical conditions. However, many pharmaceuticals come with a risk of nutrient deficiency - especially when taken long-term.
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Health Challenge - Eat 30 Plants Per Week
I recommend building up to eating 30 different types of plant-based foods each week. This can include fruits, vegetables, nuts, seeds, beans, lentils, whole grains, sea weeds, and soy products (tofu and tempeh). Choose fruits and veggies to ensure you are getting a variety of colours
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Vegetarian Summer BBQ Menus
Add some variety to your summer and into your diet with some vegetarian BBQ menus.
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Love The Skin You're In - Protecting Your Skin From the Sun
Love the skin you’re in by protecting it from UV rays during the summers, and throughout the year. Check out our recommendations to help you keep your skin safe while also eating for skin repair.
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How to Choose a Protein Powder
Finding it difficult to choose a protein powder? Are you unsure if you even need one? Join Registered Holistic Nutritionist, Courtney Rae Jones, as she provides tips on choosing the right one for your needs.
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Small Changes Really Do Add Up
Adding in small, incremental, healthy changes overtime can lead to long-lasting wellness.
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The Importance of Vitamin D
70-97% of Canadians demonstrate a vitamin D insufficiency. What makes the "sunshine vitamin” so important and how can you make sure you are getting enough?
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Five Tips for Better Digestion
Good digestion is the key to optimal health. We are not just what we eat. We are what we eat, digest, absorb and then eliminate. Here are few of my favourite ways to boost digestion, aid the absorption of nutrients and ensure regular elimination…
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Sheet Pan Meals - Easy Recipes for Healthy Dinners
Registered Holistic Nutritionist, Courtney Rae Jones, shares easy tips & recipes for healthy, well-balanced dinners.
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Herbs to Calm Your Nervous System
Over the centuries, certain herbs have been used to support the body’s nervous system, promote relaxation and boost sleep quality. Join Registered Holistic Nutritionist, Courtney Rae Jones, as she explains which herbs are best for calming your nervous system.
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Creative Cooking for One or Two
Cooking for one or two can be quite challenging and expensive. Many recipes are designed for 4-6 people. And grocery stores often require you to buy in bulk to save money. Many people find that they waste a lot of food when they are cooking for only one or two. Or they feel stuck in a rut - eating the same soup and sandwiches day-after-day. The good news is that you can get creative when cooking for one or two people while also saving money and reducing waste.
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Top Tips for Better Sleep
We all know just how important sleep is for our overall health, but many of us have trouble falling asleep and/or staying asleep without any clear reason why. One of the best ways to improve sleep quality is to create and stick to a routine around sleep. When it comes to health, consistency is key. Our bodies thrive off of routine. Try to go to bed and wake up at the same time each day - even on the weekends. Target getting as much good quality sleep before 2:00AM as possible. This is when sleeps is most restorative. When possible, keep napping to a minimum (20 minutes) to prevent disruption of your sleep cycle (ie. circadian rhythm).
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What You Need to Know - Magnesium 101
Magnesium is the fourth most abundant mineral in the human body, but many people don’t get enough of this essential nutrient. Magnesium is involved in over 300 metabolic reactions in the body. It’s critical for energy production, blood pressure regulation, nerve signal transmission, and muscle contractions.
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Books to Cozy Up With - Our Winter Reading Guide
Our list of books to check out this winter - the perfect way to unwind and enjoy the cozy season.
For me, @crjnutrition, there’s nothing more relaxing than cozying up with a good book and a big cup of tea. It’s especially perfect at this time of year - while it snows softly outside. Reading is a great way to unwind after a busy day - a way to get lost in another world and put aside your never-ending to-do list. Decompressing at the end of the day is important for good sleep and overall good health.
Read More
