Make Good Choices Nutrition & Wellness

01/01/2025

Happy New Year and Health, Happiness, Peace, Prosperity and lots of love to you in 2025.

08/11/2024

09/26/2023

Have you considered supplementation for your Autumn Health? Yes, it's true that with the cooler weather and longer nights coming up many might be feeling the "change." Get your body in tip top shape for this next season and the long winter by supporting your Adrenals.
Check out vitamins like B-complex, Vitamin C, Zinc, Omega 3 essential fatty acids.
You may take a look at my dispensary and if you have any questions please feel free to drop me a line.

04/09/2023

MGC Tip of the Day
For me, this time of year has been very important in my life. It provides me time to reflect, to make changes, choices and see the blessings in my life.
The Lenten season to Easter is a new beginning each year.
I take a look back on the past 40 days and reflect on all that was accomplished.
Even if we all just took just a handful of tips and made a "better or good choice" than creating a new, healthy habit is a good thing. Good for all of us!

Enjoy the day for food, family, friends, fun!! Rest, relax, rejuvenate and I'd love to hear from you if you found benefit to the Tips of the Day that came your way over the last 40 days.

Have a wonderful day and thank you for your support over this last while.
Stay tuned for more content.

04/08/2023

MGC Tip of the Day
Who loves chocolate? There may be a LOT of it today & tomorrow!! Did you know that you can obtain some health benefits from dark chocolate? In as little as 1 oz. (28g) per day according to a recent study in Physiology and Behaviour, cacao may improve the power of our eyesight. Some studies suggest that it can help reduce blood pressure numbers, lessen the risk of plaque buildup in the arteries, and improve cholesterol levels. Aim for the higher percentage of dark chocolate (at least 70%) as it is the cacao that delivers these benefits. Also, look for organic, sweetened with coconut sugar or dates. Chocolate can be a great source of magnesium (which women can lack around their monthly cycle). Here's a recipe to make today with your family. Not too late as the dark chocolate could be stimulating to some and keep you up. Try chocolate covered strawberries for an added health benefit.
Dark chocolate Popcorn
3 oz. (85g) dark chocolate, chopped
¼ tsp. (1 ml) cayenne or chili powder
½ cup (125 ml) popcorn kernels
1Tbsp (15ml) coconut oil
¼ tsp. (1 ml) sea salt
Melt chocolate in double boiler stirring often until smooth. Stir in cayenne or chili powder.
Heat oil in medium sized saucepan over medium heat. Pour in popcorn kernels and cover, leaving lid slightly ajar to allow steam to escape. Cook until the popping has nearly completed, shaking pot frequently to prevent kernels from burning. Place popcorn in very large bowl, try to remove any un-popped kernels and pour in chocolate. Stir with rubber spatula to combine and sprinkle with salt. Cool until hardened breaking up any large clumps if needed. Serves 2
Enjoy!

04/07/2023

MGC Tip of the Day
Why not make today a "meat free" day? Try not to panic it's really not that bad because there are so many other options. Fish for instance!! How many of you have purchased fish and put it in your freezer for another day? Well how about thawing it out....better yet did you buy fresh, wild? Salmon, cod, haddock are great omega 3 essential fatty acid fish. You can also get your essential fatty acids from walnuts, almonds, pumpkin seeds, avocados, butter, olive oil, eggs, flax, h**p hearts, chia seeds.
http://www.jamieoliver.com/recipes/fish-recipes/simple-baked-salmon-with-dill-yoghurt

04/06/2023

MGC Tip of the Day
Sugar and artificial sweeteners. Be aware! It cannot be stressed enough that these additives in our foods, beverages, gums, candies, cough syrup and so much more are wreaking havoc on our bodies. There is a higher rate of obesity, type II diabetes and other conditions since the introduction of these so called healthy sugar alternatives. Example: Aspartame contains 3 components, phenylalanine, aspartic acid, methanol. Well guess what, the methanol bypasses digestion and travels up the blood brain barrier. This is cumulative and in the meantime you may have headaches, weight gain, cravings for sugars from other refined products. Check your labels and really make a point to eliminate these products from your life.

One man’s journey to discover the bitter truth about sugar. Own it now - http://www.thatsugarfilm.comDamon Gameau embarks on a unique experiment to document ...

04/05/2023

MGC Tip of the Day
Do you have an overall feeling of fatigue lately? You may need some foods rich in selenium. Selenium is a trace mineral important as an antioxidant. It works great along with Vitamin E. Some great food sources to consider are garlic, wheat germ, bran, tuna, onions, tomatoes, broccoli, brewer's yeast, brazil nuts, meat, rice, chicken, whole grains.
You've been adding in so many great options lately. Try adding in a few brazil nuts in your day to get a good source of selenium. Remember to seek the guidance of your Holistic Practitioner before you try to self diagnose any deficiencies.

04/04/2023

MGC Tip of the Day
Start the morning with a hot cup of water and lemon to get the liver stimulated. Better yet slice the lemon and pucker up, try it directly in the mouth. Make sure you rinse your mouth afterward so the citric acid doesn’t weaken the enamel.
Then for the rest of the day incorporate different tastes.
There are the Six tastes that compose all the foods we eat.
Each taste has an action on the body. It can dry us out, stimulate us, cool us down, make us feel sedated. Food can stimulate digestion and signal and end to digestion."
1) Sweet tastes (no not refined sugars!)
2) Sour foods
3) Salty foods
4) Pungent foods
5) Bitter foods
6) Astringent
If you would like to find out what all these foods are feel free to send me a message. It's quite fascinating and a real education on digestion.

04/03/2023

MGC Tip of the Day
Alcohol and all its many faces. What is your favourite spirit, aperitif, digestif, wine, beer, cocktail? Sometimes it's nice to share a glass of wine with a friend or have that beer with the buds but regardless of how you think you are with that beverage your body may be metabolizing it in a whole different way. Depending on your stress levels, your overall health and condition of your liver you may be doing more damage than that little social drink is worth. Take a moment and ask yourself if you are consuming enough water throughout the day to combat the diuretic effect of alcohol. Are you having a drink because you are stressed? Perhaps you have a blood sugar issue and need to address it. Do you feel sad or happy after alcohol? This can also be a telltale sign that your liver needs a little detox (cleaning up).
Email me for a free "Time to Cut Back on Alcohol" booklet. katherine@makegoodchoices.ca

04/02/2023

MGC Tip of the Day
Make Good Choices for a day of rest. Enjoy the weather, family, friends, food & have fun

04/01/2023

MGC Tip of the Day
Did you know that can be a sign that you may not have enough stomach acid to properly digest? Seems a little odd when we are told that it's high stomach acid. Taking a product or prescription that buffers the acid seems to be a very common occurrence. As we get older our stomach acid can diminish actually.
for today: 1) Drink liquids away from food so as not to water down your existing stomach acid. Water at room temperature is much better than ice cold when digestion is diminished. 2) See your if you experience heartburn and learn about some natural methods for . Each person has to be advised individually based on their symptoms. If you're experiencing , before you reach for the antacids consider finding out the root cause and not a bandaid solution.