Diet and recipe

Home
Canada
Oakville, ON
Diet and recipe

Directions Website

She is a member in the Canadian association of Holistic Nutritional professional. All services are covered in insurance benefit plan for Canadian residents.

Canadian Board Certified Functional Nutrition practitioner
Member of the Canadian association for holistic nutrition professionals CAHN-PRO
Member of the Canadian Society of Nutrition Management "Diet and Recipe," a nutrition clinic, was founded by Jana Jardali, a food and health engineer, and a Registered Dietitian in Lebanon, and Registered Holistic nutritionist in Canada. The concept originated when she decided to create the best-customized diet and wellness plan for her clients. Drawing upon her expertise, Jana, as a food and health engineer, discovered the connection between recipes and the optimal dietary plan tailored to each individual. Services are in clinic and virtually:

1-Actually she resides in Oakville Canada, she sees clients virtually or in clinic Oakville.
2-Her clinic in Lebanon, is open as well, with its services, and communication is virtually with Jana Jardali. Services can be presented in 3 languages: English, French and Arabic.

10/30/2026

Guess which milk has the most protein: cow's, soy, oat or almond? Tell me your guess below, then swipe to see.

Every household has its milk person. Here are the plain facts.

Skim, 1%, 2% and whole cow's milk give you about the same protein and calcium per cup. The main difference is the fat, and with it, the calories. Vitamin D is fat-soluble, so it is absorbed with a little fat. Pick the cow's milk you enjoy and that fits your day.

No dairy? Fortified soy beverage is usually the closest plant option to cow's milk for protein.

Oat and almond beverages usually have much less protein than cow's milk, and some have added sugars. Check the carton for "fortified" (calcium and vitamin D added) and read the label for added sugars.

Little ones under two have their own guidance, so ask your child's doctor.

Save this for your next grocery run, and tell me below: did you guess right? Is your fridge all one team, or a mix?

Jana El Jardali, CFNP · Nutrition guidance, not medical advice.

10/29/2026

Your kid is hiding Halloween candy under the bed? 🎃 Sound familiar?

Here's why: the more we call candy "bad," the more exciting it becomes. Research shows that restricting a food can make kids want it even more (Fisher & Birch, 1999).

Try this on Halloween night:
1️⃣ A regular dinner first
2️⃣ Then let them enjoy some candy
3️⃣ No comments about it

Feeding expert Ellyn Satter says it best: you decide what, when and where; they decide whether and how much. After that, candy is just another sweet. 🍬

Save this for Halloween night 👻

— Jana, CFNP | WellClinica

10/28/2026

This is an affiliated post.

Which one are you: cookie dough or donut?

My .brands code is JANA45324. It takes 15% off any order at trubar.ca. The link is in my bio, or type the code at checkout.

Comment your answer. Either way, the code works.

Jana El Jardali, CFNP

10/27/2026

Regular nutrition vs functional nutrition: five questions, five different answers. This is the framework HerBloom is built on. Book a free HerBloom discovery call, link in bio.

10/26/2026

Eight years ago I built the plan I needed. Now it's a system for women who want to know where to start. This is WellClinica. Save this.

10/24/2026

This is an affiliated post.

What I have been snacking on lately, with a code for you.

My .brands code is JANA45324. It takes 15% off any order at trubar.ca. The link is in my bio, or type the code at checkout.

Which flavour should I try next?

Jana El Jardali, CFNP

10/23/2026

Four viral wellness trends, rated honestly by a CFNP. Only one gets an 8. Save this.

10/22/2026

Bake once a month, freeze by the slice. 🍞 A splash of water on the frozen slice, straight into the toaster. Comment RECIPE and I'll send you my full sourdough recipe!

10/19/2026

You eat well. Spinach, lentils, the cereal with iron on the box. And your iron is still low?

Here is the part nobody explains. How much iron a food has and how much your body takes in are two different things.

Iron from animal foods, like red meat, gets in more easily. Iron from plant foods, like spinach, lentils and fortified cereal, counts too, but on its own your body takes in only a small part of it.

What helps is vitamin C in the same meal. It can help your body absorb more of the plant kind.

Three easy ways to add it:
• a squeeze of lemon on your spinach
• bell pepper in your lentil soup
• strawberries and kiwi on your fortified cereal

One more thing. Coffee or tea with the meal can lower how much iron you absorb. Many women find it easy to have it an hour or so before or after.

If you have periods, your iron needs are higher than a man's, so this is worth a little attention. Worried yours is low? Ask your doctor about testing before you start a supplement.

Save this for your next grocery list, and send it to the friend who has coffee with every lunch.

Jana El Jardali, CFNP · Nutrition guidance, not medical advice.

10/17/2026

"I felt a cold coming on, so I took a bunch of vitamin C."

Sound familiar? It's one of the most common things I hear in October. So here's what the research actually says.

A Cochrane review, which pulls together many trials, looked at this closely (Hemilä and Chalker, 2013). Three things stood out.

For most people, taking vitamin C every day didn't lower how often they caught a cold.

It did make colds a little shorter. In adults, about 8% shorter. That's roughly half a day on a week-long cold. Helpful, but small.

People under heavy physical stress, like marathon runners, did get fewer colds when they took it regularly.

And starting vitamin C once the cold had already begun? The trials didn't show a consistent benefit.

So no, it won't stop a cold. What I'd do instead is simple: get vitamin C from food most days. Red and yellow peppers, oranges, kiwi, strawberries and broccoli are all great sources, and they bring fibre and other nutrients along with them.

If you're thinking about a supplement, check with your doctor or pharmacist first, especially if you take medication.

Save this for cold season, and tell me in the comments: what's your go-to when you feel one coming?

Jana El Jardali, CFNP · Nutrition guidance, not medical advice.

Address

Oakville, ON

Website

http://www.dietandrecipe.com/

Alerts

Be the first to know and let us send you an email when Diet and recipe posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.