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Organs, also known as offals, are the entrails and internal organs of an animal used as food. 

Eating nose to tail is ancestral, and these traditions were built to live optimally and out of respect. If you’re going to take the life of an animal, use all of what it provides and reap the benefits. 

Aside from nose to tail being a more responsible, sustainable and ethical way of living, it was and certainly still is necessary to enhance nutrition. To feel strong, energized and get through whatever the day swings at you. For hunter-gatherers, eating animals didn’t just mean the muscle cuts that the average population is used to. It included the skin, cartilage, bone marrow, tendons, fattier cuts, lard and of course, the organs. For Native Americans and other cultures in earlier days, organ meats were often the preferred choice because the nutrient density is so high. Especially now, crucial nutrients are not being consumed by most, leading to consequences in health. Vitamin B deficiencies are common and increase the risk of neurological, mood and cognitive disorders, while the lack of vitamin A can relate to issues with vision, immunity and anemia.

You get an abundance of B vitamins, iron, choline & the amino acid glycine from the organs, tissues & even broth made from the bones. The broth alone gives heaps of collagen, gelatin, glycine & minerals, while the animal's fats help us to absorb the fat-soluble vitamins A-D-E-K. Glycine alone is wonderful in supporting gut health, skin health, blood sugar, wound healing & detoxification pathways.

For complete nutrition, a variety in animal product consumption is best. The combinations work in tandem with each other to properly balance your intake of amino acids.

Synergy is the fact that all nutrients found in food of natural form rely on each other to function, and too, each element of an animal holds unique nutrients that work cooperatively to promote health and wellbeing. They fight against toxicities while boosting the bioavailability of each other. Combining the skin & cartilage of an animal, along with muscle meat, for example, would work wonderfully as they synergize closely. Meat was almost always consumed with its natural intramuscular fat, bones and attached skin. It was seasoned with a sauce composed of organ meats, crushed bones and gelatin.

When it comes to meat consumption today, people often reach for boneless, skinless and usually lean types of meat. There is nothing wrong with these foods and they do provide necessary nutrients, but when relying on just those, you pivot away from nourishment found in other segments of an animal. 

### Types of organ meats:
Heart
Liver
Tongue
Cartilage & Skin
Sweetbreads (thymus / pancreas)
Kidney
Spleen
Intestine/Tripe
Brain 
Marrow & blood

Quality is important! Do your best to source organic, grass fed and/or pastured. Unhealthy animal = unhealthy ‘nutrients'.

Eating the rainbow is important, but so is nose to tail in balancing out amino acids while obtaining rich levels of needed vitamins & minerals that have sadly been depleted in modern-day farming. So, in addition to typical meat cuts consumed, consider adding in other available components. Stay open-minded. This is how our ancestors ate, and again with reason. Organ meats are easily digestible, cheaper & more nutritious.

I am always available to discuss things further, and provide options for you to ease your way into eating organ meats!

Organ Meat

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Mini market, mini mart, gas station, corner store, convenience store, co-op, etc. You’re there, you’re very hungry, and you’re trying to live healthfully.

### Here are some items to hunt down:
- Unflavoured nuts and/or seeds
- Fruits and vegetables
- Dried fruit (ideally without added sugar)
- Hummus dip (for your vegetables)
- Beef sticks/jerky (again, ideally without sugar)
- Protein bars (look for the least ingredients and obvs no sugar)
- A good ol’ can of tuna
- Plain rice cakes (with tuna, hummus, avocado or plain nut butter)
- Pickles
- Honestly, sometimes they have hard boiled eggs ;)
- If all else fails, grab the plain potato chips and enjoy

Snacks on Road

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My fave topic because I’m Celiac AF 😄

Celiac Disease (CD) is an auto immune diagnosis where the surface of the small intestine used for absorption (villi) is completely wiped by the damage of gluten.

Gluten is a protein found in wheat, barley, rye & honestly so much more - there are way too many hidden sources of gluten. There’s even gluten in the sealable lick strip of an envelope 👅

Anyways, this damage done to the small intestine can lead to an inability to absorb nutrients, which can then lead to conditions like anemia, osteoporosis, extreme fatigue, ulcers, infertility, dental defects, poor thyroid function / thyroid disease, neurological issues & sadly quite a bit more.

There are typical symptoms of CD, but many more that are atypical. Diagnosis is difficult to recognize since symptoms are often pretty vague & nonspecific. Intestinal & non. Personally if I accidentally consume gluten, I experience severe anxiety & panic attacks, swelling of the ears, vomiting & hot flashes. The list of symptom possibilities is hefty.

Buuuut celiacs aren’t the only peeps who should avoid gluten. There’s also Non Celiac Gluten Sensitivity (NCGS), Dermatitis Herpetiformis, Gluten Ataxia, Gluten Intolerance & just a good ol’ wheat allergy.

If you’re struggling to figure out your relationship with gluten, let’s look into it & work on it🫡 I’m a pro of course & have many concerns about the education surrounding gluten containing products, the nutritional adequacy of labelled GF products & how to prepare a well rounded diet while avoiding gluten.

Celiac Disease

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Love me a sauna sesh of any kind 🧖‍♀️

TRADITIONAL 🌬
A traditional Finnish sauna (sauna capital of the globe) is a wooden structure using water poured onto heated stones to provide a hot humid steamy atmosphere, usually sitting anywhere between 70° & 110°C while the ambience heats you.

INFRARED ☄️
An infrared sauna is a wooden or plastic space that uses infrared ceramic or carbon panel heaters to release far-infrared light which the skin’s cells absorb.

Because the heat is typically 50° & 60°C without humidity, the effect is much longer, milder & drier. It directly heats our body without having to heat the surrounding air as much. Even though it doesn’t feel as hot & sweaty, the photons of light / wavelengths penetrate deeper into tissue & give you a deeper sweat. We also have the ability to stay in there longer, so you could even do some yoga 🧘‍♀️

BENEFITS 🤠
There is still research underway comparing the health benefits of each, but they are both capable of providing a number of them. Studies show a 4-5 year lifespan increase with weekly practice.

Both
- Positive influence on athletic performance
- Skin rejuvenation
- Reduced muscle stiffness & increased recovery
- Improved circulation & cardiovascular function
- Stimulates immunity
- Improvements in cardiovascular & rheumatoid diseases
- Eases chronic fatigue & pain syndromes
- Increase in flexibility
- Boosts metabolism
- Reduces stress, depression & anxiety
- Enhances focus
- Huge mood boost :)

Weight loss often draws people in when it comes to saunas. most of the weight loss is water weight & is re-gained upon rehydrating (WHICH YOU MUST😈💦). But, there’s no doubt that sauna usage can be part of a healthy weight loss program.

Traditional
- Lowers risk of developing cognitive diseases such as dementia & Alzheimer’s
- Improves arterial stiffness
- Therapeutic for hypertension & psychotic disorders

Infrared
- Improves markers of chronic heart failure
- Detoxification of toxic elements (I.e. mercury)

The benefits are especially profound when combined with a cold plunge. Traditional Finnish sauna-ers will stay in the sauna room for anywhere up to 30 minutes, followed by a cold shower or ‘plunge’ (complete submersion in cold water) and repeat as much as desired.

While they may not provide equal benefits, it doesn’t mean they are without any. There are better sauna choices for each of us.

Sauna-ing 

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# **Why work with a Nutritionist?**

A big component that impacts your health is how you fuel yourself. When you feel good you look good, and when you look good you feel good.

Working with me will help you find the right foods to consume, in what portion sizes and how often, along with lifestyle tips. This empowers healthy weight management and success in health desires.

What works for someone else might not work for you, and vice versa. Just because Kelly from Pilates fasts for 18 hours and feels magnificent and unstoppable, doesn’t mean you’ll feel the same if you try.

So, a personalized approach is going to benefit you most. A plan that is cultivated to your current state and holds action steps that will support you in feeling magnificent and unstoppable.

Here are some points on why you might consider working with a Nutritionist: 

### **MISLEADING INFORMATION**
A lot of people say “Well can’t I get answers to my nutrition questions through Google?”

For sure. But, there is no one size fits all approach, and the information online is extremely generic. This is concerning because it can be threatening in making issues worse for some. Many resources are outdated or hold incorrect and biased information, whereas a nutritionist’s job is to stay up to date on new studies and resources.

### **EXPLANATIONS**
A nutritionist will take the time to investigate your symptoms, and explain what might be causing them rather than prescribe you with something to cover it up. Some simple examples might include why you’re feeling bloated all the time, or why you might feel the need for sweets, helping you overcome these unhealthy and hard to shake-off cravings that can sap your energy, and then introduce healthy substitutions.
I am here to help you discover that wholesome, nutrient-filled meals, perhaps aided by supplementation, play an enormous role in controlling and even resolving your unpleasant symptoms. At times, it’s just a matter of eliminating certain foods or food combinations, and you begin to feel better. On other occasions, the process is more drawn out and requires tweaking and tampering to get to the root of the problem. 

### **FAD DIETS**
With the help of a nutritionist you can avoid the pitfalls and potential risks that are linked with fad diets.

The one thing that is common with most of these diets is that you’re likely lowering your caloric intake with tons of restrictions. Of course this will bring on instant changes in how you look, and motivation in how you feel, but once the restriction takes a toll and you’ll likely fall backwards into unhealthy habits so the outcome suffers/fails.

The short-term outcomes associated with fad diets are not sustainable. Even if it works over an extended period of time, most people encounter nutrient-deficiencies as they eliminate certain/a variety of foods that carry valuable nutrients.

Because we’re bombarded with all types of information through social media pertaining to diets and weight loss, many feel compelled to try these diets in hopes that they’ll find a quick-fix.

It needs to be looked at from all angles and carried out in a healthy way without any form of starvation or deprivation, and a nutritionist can help with that.
 
### **SUSTAINABILITY**
When you see a nutritionist, they help you put together long-term nutrition and lifestyle changes to ensure you are well on your way to optimum health for the rest of your life and not just for the rest of the month. 

### **The variety in topics are large. Depending on your goals, our work together could include:**
 
* Portion sizing and portion control
* Optimum times to eat
* Grocery shopping 
* Meal prepping strategies
* Navigating the holidays and/or other occasions 
* What to do when others are making it difficult to stay healthy
* Digestive help 
* Specialty diets 
* Weight loss
* Sports nutrition 
* Fitness plateaus 
* Allergies
* Sleep
* Eating healthy while on-the-go
* Travel guidelines
* Alcohol
* Carb sources
* Stress/Burnout
* Emotional eating
* Women’s health - This area includes pregnancy and postnatal nutrition, fertility, hormone imbalances, libido, PMS, menopause, PCOS, endometriosis and more.
* Nutritional guidance for children - How to choose healthy snacks for kids and which foods to avoid
* Disease management
* Accountability 

### **So, what are your options?**

You could spend tons of time doing extensive research online independently and read through a vast amount of information, and then foster your own plan.

Those who are resourceful, self-sufficient, with plenty of time on their hands can certainly trial and error independently.

However, finding the time and motivation is hard. Again, the vast majority of us need accountability, guidance, and support during the process. 

So you could see a qualified, registered nutritionist who will save you time and guide you into a healthier life that works for you. 

It’s up to you.

Why work with a Nutritionist?

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Up until recent years, I wasn’t too confident in choosing eggs while doing groceries.
There are multiple labels to come across, and choosing wisely can become an inner debate for some.

The labels:

**Organic** 
Organic means the eggs come from hens who have not been given antibiotics, are not held in battery / enriched cages and have access to natural lighting. It also means that their feed is organic, free of pesticides and is Non GMO. However, this doesn’t provide any insight whatsoever to how the hens are actually being contained, and where that natural light is coming from - it could very well just be a teeny hidden window. 

**Non GMO**
This signifies that again, the feed they are consuming is Non GMO, but not necessarily organic. This label shows nothing about the birds' living situations.

**Natural** 
According to the Government of Canada, the CFIA’s (Canadian Food Inspection Agency) view is that all eggs are natural. Therefore, the term "natural" is permitted only if it appears as part of a statement such as "all eggs are natural" or "like all eggs, these eggs are natural".  This label I find to be irrelevant when it comes to buying eggs, as it holds no entitlement to the actual farming practices. Additionally, it is labeled on products containing eggs to indicate that the product holds minimal processing and artificial additives.

**Vegetarian, Grain or Organic Fed**
Chickens are not meant to be vegetarian, they are omnivores. Apart from vegetation & wild seeds, they consume other smaller species like larvae, bugs of all sorts & even very small animals. Grain fed implies that they are given a cheap blend of grains, usually in the form of pellets, which could be a mix of additives, byproducts, processed and/or genetically modified corn & soy products if not certified organic. As stated above, organic feed is Non GMO, free of pesticides, fertilizers, and toxic substances like hormones and antibiotics.

**Cage free, Free run or Free Range**
Cage free simply means that the hens are not caged, but doesn't mean they have any access to the outdoors. Free run entails that the hens are not caged, and may roam within a barn freely, but do not have outdoor entry. Free range means they have at least 2 square feet and are able to go outside, but that could be a little door flap leading to a mud patch with absolutely no vegetation, insects or anything really. This by no means indicates that they live outdoors freely, and doesn’t confirm elimination of cruelty, which you may read about here[https://www.peta.org/issues/animals-used-for-food/animals-used-food-factsheets/poultry-eggs-industries-abuse-chickens/]

**Hormone Free or No Added Hormones**
This statement can be deemed a little silly, as added hormones are not regulated to be given to poultry at all in both Canada and the United States. Hormones aren’t what we should be looking at here, especially considering poultry naturally contain hormones in their bodies, but rather antibiotics. This is more of a concern because conventional farming administers antibiotics into the birds to prevent any disease from spreading and to ‘keep the chickens healthy’.

**Humane**
If certified humane via the HFAC (humane farm animal care), the hens aren’t necessarily cage free. This cert allows for enriched cages, which means that the area provides a small space to allow for more movement, a nest, and access to perches. The space is still limited and gets crammed. However, if you come across a label that is certified humane AND free range or pasture raised, you may rest assured that the hens are not restricted to cages and have access to a pasture. You can also read more on HFAC standards here [https://certifiedhumane.org/our-standards/]


**Pasture Raised**
This is what you want! This label is more true to natural than those actually labeled natural, because conventional methods of egg production are absolutely not natural. Pasture raised ensures that the hens have access to a pasture, enabling them to feed themselves on what they’re intended to eat. If this certification is also organic, certified humane, or has an animal welfare approval label, then these hens have a nice healthy life.

Spot the difference:
The shells of eggs from hens of better lifestyles are more difficult to break through compared to those coming from a conventional factory setting. You’ll also notice the yolks are much darker, almost orange, and this is due to the high content of the strong antioxidant known as lutein, which is lacking in factory eggs (along with many other nutrients). 
*Studies show that pasture raised chickens lay eggs with higher contents of vitamin A, E, D and omega 3 fatty acids. Free range too, as they do have access to direct sunlight and hopefully optimal food. *

Lastly, pasture raised/organic is better for the environment since they feed on the organic grounds surrounding. Their poop naturally fertilizes the land which may reduce exposure to toxins and chemicals such as pesticides. Like us, they should have access to their natural inherited diet.

Aim for labels certifying pasture raised/and or organic, and local is best! You can explore sites like this one [https://www.eatwild.com/products/canada.html] which allow you to discover local farms near you.

All About Egg Labels

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“Drink your food, chew your liquids” 

Do you remember mum, dad or someone else telling you to slow down and chew? 
Apart from them worrying you might choke, there is a reason behind that.

Digestion discomfort has been on the rise for years, as well as nutrient deficiencies. While the main reason for this might not be from not chewing your food enough, it plays a huge role. 

Most people think of the stomach when it comes to where digestion happens. Plot twist, it actually starts in our mouths, and this is the reason why chewing is a vital part of digestion.

Our saliva contains the first digestive enzymes that your food will reach – amylase. The mouth is also the only place where food is broken down mechanically. The smaller the pieces, the easier to digest. When we don’t chew our food enough, the digestive system becomes confused and may not produce the appropriate enzymes needed to digest properly.

The goal is to chew until you lose the texture of the food.

Studies show that it takes an average of 32 chews for most bites of food - depending on what you’re eating of course. Nuts, steaks, chips, etc might take up to 40, whereas foods like watermelon could be just 10-15.

Also, the faster you eat, the more you eat. 

Focusing on chewing more will slow down your pace and reduce your chances of overeating. It takes the brain almost 20-30 minutes to recognize & signal to your belly that you are full. With taking your time, you’ll be able to identify when you are actually satiated. Another benefit here is that you’ll likely end up with more leftovers :) 

Nutrient extraction from our food is impaired if our food isn’t adequately broken down, and this is what can lead to malnutrition. 

Undigested pieces of food may also serve as food for bacteria in the colon, leading
to bacterial overgrowth and flatulence.

More symptoms include:
* Bloating
* Indigestion
* Heartburn
* Nausea
* Headaches
* Belching
* Skin problems
* Irritability
 
Chewing also activates anaerobic bacteria in the grooves of your tongue that help turn the nitrates from your food (especially greens) into heart protective nitrites.

Making this a habit is challenging, but you can bring some amusement to it and incorporate it into your routine to make it easier.

Here are some tips & goals for you to try:
* Test with different foods.
* Be curious - “How many chews will this take to reach baby food consistency vs another bite?”
* Count each chew! I like this one. 
* Pay attention to the five senses (sight - sound - touch - smell - taste)
* Use smaller utensils!
* Food should stay on the fork without falling off, so avoid overloading and biting off more than you can chew ;) 
* Close your lips and allow your tongue to move food around.
* Don’t rush – if you’re going to be late, plan to eat earlier next time. 
* Try out some food meditations and mindfulness techniques. There are tons online, just a search button away.

This fast paced lifestyle we currently face makes inhaling our meals part of the norm. Carve out the time for yourself on this. It may take you 30 minutes to eat your salad, but I can assure you that you’ll notice a huge difference with a little time & effort. You also won’t have to spend money on those digestive enzymes anymore ;)

Chew chew

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My Nutrition Basics session provides you with general guidelines to support you in reaching your health goals. It’s to help me get a better understanding of where you're at, and where you want to be. We'll go over your current and past diet and lifestyle habits, and create some starting points that are attainable and sustainable for you. After our call, I'll provide you with a brief customized health plan consisting of diet and lifestyle suggestions that are geared to help you achieve your health goals! I want these shifts to be easy for you to incorporate into your life, not create more stress in doing so.

This session consists of an in depth intake for us to connect and for me to get a better understanding of where you're at and where you want to be. We'll go over your current and past diet and lifestyle habits, discuss your goals, and create a plan that is attainable and sustainable for you. 

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Similarly to many of us working in the wellness world, my personal health journey is what brought me into it and today I flourish in helping anyone that I can. My experience, combined with my education, allows me to effectively navigate others into a healthful lifestyle through attainable & sustainable balanced eating & uplifting habits. While I am professional, I want my clients to feel they can be exactly themselves around me! I do like to find humour in things because life is too short to be too serious & boring. Plus laughing is extremely good for you and your abs. Hannah Health is my guidance towards elevated health & getting in touch with yourself. I'm fascinated by the role that the gut has on the brain, and am passionate in educating others on the link between the two. Coming from a history of severe anxiety, heavy medication use, high stress, extreme disordered eating, amenorrhea, hypothyroidism & being celiac, I know first-hand about the challenges that it takes to heal.

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