Mary McIntyre Natural Nutrition

Mary McIntyre Natural Nutrition Pursuing my passion and dream job of helping others look and feel their best. Work With Me
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Mary is a Registered Holistic Nutritionist, a Registered Nutritional Consulting Practitioner and a Registered Orthomolecular Health Practitioner. An Honours graduate of Canadian School of Natural Nutrition. Mary advanced her studies in Live Cell Microscopy at the Institute of Holistic Nutrition. Graduate of a professional Plant-Based Culinary program at Rouxbe Cooking School. Certified Lifestyle E

Mary is a Registered Holistic Nutritionist, a Registered Nutritional Consulting Practitioner and a Registered Orthomolecular Health Practitioner. An Honours graduate of Canadian School of Natural Nutrition. Mary advanced her studies in Live Cell Microscopy at the Institute of Holistic Nutrition. Graduate of a professional Plant-Based Culinary program at Rouxbe Cooking School. Certified Lifestyle E

Operating as usual

Kiss the Ground is an amazing documentary now streaming on Netflix. Narrated by Woody Harrelson, it will restore your ho...
04/28/2021
Kiss the Ground Film Trailer (2020)

Kiss the Ground is an amazing documentary now streaming on Netflix. Narrated by Woody Harrelson, it will restore your hope in our ability to save our beautiful planet.

Best of all, it's using a very simple solution too....one that has been right under our feet all along.

It's a must-see, and soooo well done!!

And if it does move you as it has me, please share to help awaken others to the incredible effects that rejuvenating our soil can have--from feeding the world, purifying drinking water and creating healthier food and healthier bodies, to cleaning our air and saving countless endangered species.

All we need to do is love our soil. ❤

The must-see trailer for Kiss the Ground. Watch it and discover a simple solution for climate change. The full-length film is now streaming on Netflix! Take ...

From my kitchen to yours❤️Poached eggs with avocado , diced tomatoes and served on thinly sliced toasted sweet potatoes....
02/03/2021

From my kitchen to yours❤️
Poached eggs with avocado , diced tomatoes and served on thinly sliced toasted sweet potatoes. Only takes 10 mins...my kind of meals!
#Keeplifesimple hack 🤗
Just pop thinly sliced sweet potatoes ( pointy ends cut off) directly in the toaster! You may need to pop them back down a few times depending on your toaster. Super yummy!!
#eatliveliveclean
#gutheath
#glutenfree #sugarfree #dairyfree #eatingclean
#naturalnutrition #holistichealth

Other toppers you can add on top of the avocado before adding the poached egg are: greens, diced red pepper, minced garlic, little lemon or lime juice and seasonings of your choice.

Tip! If adding extra toppers (except greens) best to mash the avocado in a bowl and mix together before spreading on the sweet potato toast.

Make it Vegan: skip the eggs and top with h**p hearts instead:-))

Enjoy!!

From my kitchen to yours❤️
Poached eggs with avocado , diced tomatoes and served on thinly sliced toasted sweet potatoes. Only takes 10 mins...my kind of meals!
#Keeplifesimple hack 🤗
Just pop thinly sliced sweet potatoes ( pointy ends cut off) directly in the toaster! You may need to pop them back down a few times depending on your toaster. Super yummy!!
#eatliveliveclean
#gutheath
#glutenfree #sugarfree #dairyfree #eatingclean
#naturalnutrition #holistichealth

Other toppers you can add on top of the avocado before adding the poached egg are: greens, diced red pepper, minced garlic, little lemon or lime juice and seasonings of your choice.

Tip! If adding extra toppers (except greens) best to mash the avocado in a bowl and mix together before spreading on the sweet potato toast.

Make it Vegan: skip the eggs and top with h**p hearts instead:-))

Enjoy!!

02/01/2021
FREE Amazing 7-DAY Sugar-Free Meal Plan

Join my Eat, Live, and Love Clean (ELLC) community for weekly inspiration and motivation, and receive this FREE 7-DAY MEAL PLAN that includes 10 simple recipes, 6 easy snack ideas, a step-by-step prep guide and a grocery list.

When I eat cleaner, limit the toxins that come into our home, including the clothes I wear and what I put on my skin and hair, I feel more connected to myself, the local farmers, the companies I have sourced out for all the products I love, and I feel a greater sense of community.

ELLC is a way of living that I have embraced to feel great, be healthier and give back to our beautiful planet that so generously takes care of all of us.

Join me in helping to make a difference one bite, one moment and one day at a time!

Receive this FREE 7-DAY Sugar-Free Meal Plan that includes 10 simple recipes (3 breakfasts/7 meals), 6 easy snack ideas, a step-by-step prep guide and a grocery list.

Sleep and the gut bacteria....who knew? Ok, I did....and hopefully you will think it's pretty cool too :-))https://www.e...
01/25/2021
Vitamin Zzzzz: My Secret to Better Sleep - Eat Live and Love Clean

Sleep and the gut bacteria....who knew? Ok, I did....and hopefully you will think it's pretty cool too :-))

https://www.eatliveloveclean.ca/project/vitamin-zzzzz-my-secret-to-better-sleep/

I’ve always loved the expression, “Let her sleep, for when she wakes, she will move mountains.” It’s recommended that one-third of our lives be spent sleeping. After all, we’ve got lots of mountains to move if we’re going to make ourselves and our world better. So with that in mind, how ...

Love simple, prep-ahead meals! It really is my secret to making better choices, especially when busy. I make it once and...
01/19/2021

Love simple, prep-ahead meals! It really is my secret to making better choices, especially when busy. I make it once and enjoy it throughout the week. And then my brain and body thank me🥰

Love simple, prep-ahead meals! It really is my secret to making better choices, especially when busy. I make it once and enjoy it throughout the week. And then my brain and body thank me🥰

Cheers to a new day! Lemon Tart Smoothie recipe from my sugar-free recipe collection.   Join my Eat, Live, and Love Comm...
01/18/2021

Cheers to a new day! Lemon Tart Smoothie recipe from my sugar-free recipe collection. Join my Eat, Live, and Love Community and receive a free amazing 7-day Sugar Free Meal Plan. It includes 10 recipes and 6 snack suggestions, grocery list and a daily prep guide. https://pages.eatliveloveclean.ca

Cheers to a new day! Lemon Tart Smoothie recipe from my sugar-free recipe collection. Join my Eat, Live, and Love Community and receive a free amazing 7-day Sugar Free Meal Plan. It includes 10 recipes and 6 snack suggestions, grocery list and a daily prep guide. https://pages.eatliveloveclean.ca

The struggles are real for our farmers who are doing their best to provide sustainable food from farm to table. And pray...
07/28/2020
The Struggles of Sustainable Farming | The Walrus

The struggles are real for our farmers who are doing their best to provide sustainable food from farm to table. And praying with that with more awareness and education we could all do our part if we were more connected with where our food comes from.

With that in mind, could covid 19 be making way for a better normal? I hope so!

Now if only we can find a way to make eating locally affordable for everyone. This is something I am deeply passionate about. ❤️

If you're paying $1 for lettuce, somebody's being exploited. So is the environment

Self-care Tip # 11CheckOn YourVulnerabilities &Increase YourDefences with These 19 Eat Live Love Clean Tips THE FACTS OF...
05/12/2020

Self-care Tip # 11

Check
On Your
Vulnerabilities &
Increase Your
Defences with These
19 Eat Live Love Clean Tips

THE FACTS OF LIFE — PART II

GET ON BOARD WITH CLEAN FATS

I love trains, and someday hope to enjoy winding through the Canadian Rockies aboard one—staring upward to dramatic, snowcapped mountaintops, and down to the plunging valleys below the tracks. I just need to figure out some great way to overcome my fear of heights so that I can fully appreciate the journey! But before I lose my train of thought, let’s talk about getting on board with clean fats.

Simply put, enjoying only the clean fats of the land is a good start to great health, while providing great support for our immune system.

Martin Luther King said it well: “I have a dream.” Well, I have one too: What if we all could enjoy eating, living, and loving a cleaner life/world, and our body and planet would, in turn, take care of us? As a truth seeker and dreamer, I feel it right down to the very core of my being that the chances of this occurring are really good, but only if we are all on board. So, what do you think?

While you’re pondering that dream and how we can all make it come true, let’s explore the main principle behind eating clean fats and how that supports longevity: Clean fats should be consumed the way nature intended—that is, before they are tampered with through genetic modification, hydrogenation (fully or partially/trans fats), fractionation, interesterification, exposure to light, oxygen and heat (especially when deep fried, since all of these elements can create trans fats), or treated with chemicals and pesticides.

Our cells use fats (as well as carbs) for fuel. For the sake of simplicity, let us compare fats to trains. Fats are like tiny trains of atoms with electrons hitching a ride. And at the very end of the train of atoms is a caboose called a fatty acid. Apart from fatty acids being a great source for fuel, they’re also excellent for transporting proteins such as enzymes, which are vital for helping us digest food and in building these trains.

Now, think of these tiny trains as having 4 to 24 cars. To help link all the cars together, our fatty acids use connectors called bonds. Fatty acids have several types of these links, including double bonds (known as unsaturated fats), and those without double bonds (known as saturated fats).

When delivered in this manner, these fatty acids are protected from being derailed by rough environmental elements such as heat, light and oxygen and are able to safely arrive at the train station of their intended destination(skin/brain/organs/cell membranes/ hormones/ joints etc...). Any altering or tampering with those links, however, can make it much easier for the train to derail, leaving these fatty acids at the mercy of those harsh elements.

And even if the train makes it to the general destination, messing with these links will prevent it from pulling into the station specifically designed for our cells—meaning that our body will be deprived of many vital nutrients it needs to thrive. With this faulty train rumbling through your body, you’re likely to experience more joint pain, inflammation, anxiety and depression, difficulties with fending off viruses and bacteria, as well as hormone imbalances, blood sugar issues, weight problems, digestive issues, unhealthy skin, etc.

So don’t forget: Clean fats are real fats that are found in nature, not faux fats created in a lab or from animals that are not cleanly sourced. You’ll find unclean fats lurking in your grocery story in baked goods like cakes, cookies, pastries, breads, as well as fried foods like chips and fries. And note that manufactures have copied recipes from our ancestors and then altered the fats so they can mass-produce and extend the shelf life of their products—not of us.

So what’s the answer? Simply source out a cleaner product and enjoy it fresh. And support a local bakery that uses only real fats. If you enjoy baking, or would like to learn, try making a clean version of some of these delicious foods—either by yourself or with your family. Bringing back old family traditions—or discovering new ones—can only create healthier bonds, both for your family and your immune system!

And always read the ingredients. Or better yet, opt for foods without labels, such as raw nuts/seeds/olives/avocados, wild fatty fish or naturally marbled fat from humanely raised and grass-fed clean animals.

So, all aboard this Chew Chew Train. (Sorry, I couldn’t resist!)

DID YOU KNOW?

Soybean, corn, cottonseed and canola oil are at the top of the list of genetically modified oil (GMO) crops. Ughhh :-(

To minimize these unclean fats, read the ingredients on labels that include these oils and select only organic versions of them (since GMOs are prohibited in organic products). And look for the non-genetically modified oil seal too!

Be Well!!

Your Gut Guru and Wellness Expert

Self-Care Tip # 10CheckOn YourVulnerabilities &Increase YourDefences with These 19 Eat Live Love Clean Tips DON’T GO ‘NO...
04/25/2020

Self-Care Tip # 10

Check
On Your
Vulnerabilities &
Increase Your
Defences with These
19 Eat Live Love Clean Tips

DON’T GO ‘NO FATS.’ GO ‘GOOD FATS!’ (PART ONE)

I enjoy my fat at mealtimes, and I am referring to clean fats. What are clean fats, you ask? Great question! Raw organic nuts, seeds, fruits like olives and avocados and pastured animals are all cleanly sourced, good fats.

When it comes to the “fats of life,” there are three categories: saturated fats, unsaturated fats and those godforsaken trans fats (unhealthy fats: mostly man-made by manufactures that, thankfully, are all supposed to be phased out by now. And AMEN TO THAT!).

I will shine the spotlight on each of these categories in my upcoming tips, but today we will give saturated fats their due attention.

SATURATED FATS– THE CLEAN FATS PLEAD UNGUILTY!

This type of fat has generally been charged guilty on many accounts over the years, but have they been misunderstood? Wrongly accused? Hmmmm….I wonder what Perry Mason would say today? As for me, not all are guilty. I believe they can serve a purpose in a clean (healthy) diet, as do all clean fats, when you understand their weaknesses and strengths.

Couple of strengths of saturated fats are that they are more resistant to heat and rancidity than unsaturated fats. This makes them the better choice for cooking. They are mostly solid at room temperature, and this extra saturation makes them more stable. You can find them in all animal foods, meat, poultry, eggs, lard and dairy products. And some vegetable oils, such as palm, palm kernel and coconut, are also saturated.

There are different types of saturated fats, and researchers are discovering that they don’t all influence our blood cholesterol to the same degree. Plant-sourced saturated fats like virgin coconut and *palm oil have many positive benefits and are good choices for baking/cooking.

Now, without getting into the dairy wars (should you consume it or not), I would like to focus on the health of our food supply and the effects it has on the saturated fats we eat. For instance, there is a big difference between that orange slice of Kraft processed cheese or Cheez Whiz (I thought milk was white!) and the organic artisan sheep or goat cheese you’ll typically find at a farmers’ market. For one thing, the traditional way of making cheese/yogurt makes it easier to digest and is found to be tolerated better for many who are lactose intolerant. Though, not for all but I’m super pumped about learning the secret to unraveling the mystery of lactose intolerance along with changing this, may actually be in the gut and not in the food itself.

Further, a big difference in foods produced from happy pasture-raised animals that are humanely handled, get to feed off their natural diet (unpolluted grass/grubs), roam freely with lots of fresh air/water and socialize when they want, compared to animals that are hormone-treated, shut away in overcrowded stalls, fed genetically modified corn and grains, pumped with antibiotics and stressed to the nines. I ask you. “Which animal will more happily give milk? And which milk will be healthier (and that includes having a cleaner source of fats)?” Yup, the one who was loved more by the farmers were happy to part with their milk and produced cleaner fats that were higher in good fats, including our beloved Omegas. That milk also provides more friendly bacteria, prebiotics (food that feed friendly bacteria) and enzymes to promote better gut health.

So, as you can see, rather than paint all saturated fats with the same brush, try replacing unhealthy saturated fats with clean saturated fats. Always follow the trail, and if it leads you to greener pastures, you will be both happier and healthier for it. And note that replacing sugar and flour with non-fat/low-fat foods is not a good choice and can lead to more inflammation.
Just go for real fats and enjoy them all moderation.

On another note, more and more scientists are finding cholesterol from saturated fats may not be the problem that raises cholesterol levels in the body after all, but rather too much inflammation in the body that can be brought on by many factors (high blood sugar/stress/digestive issues etc…). But that will be a hot topic for another time.

Guilty Saturated Fats – Round them up and throw away the key
Oils and fats to avoid include palm oil (*unless it’s red palm oil that is certified sustainable and unrefined/cold-pressed), hard-stick margarine, shortening and saturated fats such as animal fat from non-grass-fed sources. Read labels for hidden fats found in processed and commercially prepared food.

Cooking with Saturated Fats
Again, because of the higher saturation in these fats, they are more stable than unsaturated fats, which make them a better choice for cooking. Preferable oils and fats used for cooking are ghee or clarified butter (butter with the milk products removed), and coconut oil. Remember, a little goes a long way, and experiment with mixing in a little broth or try oil-free cooking methods.

Storing Saturated Fats
Purchase whole milks (glass bottles preferred, and not from plastic bags), butter, cheeses, yogurts from humanely pasture-raised animals. It’s good for the animals, good for you and good for our planet. Purchase virgin coconut oil from glass bottles, and pure organic coconut milk from BPA-free cans (Native Forest is an excellent brand).

Never store any fats/oils in plastic wrap or containers. If you purchased cheese with a plastic wrap, remove it when you get home and store it in a glass container.

How Much Saturated Fat Should I Have?
Aim for 1/3 or less of your total fat intake to come from clean sources of saturated fats and the rest from cleanly sourced unsaturated fats( more on them in my upcoming post so check back soon). Depending on your gender, activity levels and size, the amount in grams from these fats can vary. And keep in mind these fats are hidden in poultry, beef, dairy products, etc., and this is where you want to balance your fats and reach for a little good quality fresh cold pressed extra-virgin olive oil (unsaturated fat) instead of butter at mealtime. The problem lies when you consume a lot of cookies, pastries, etc. So reach for whole foods. And move more (exercise/dance/walks in nature etc..) and enjoy all whole food “clean” fats in moderation.

DID YOU KNOW?
“In the absence of refined carbs and sugar, and the presence of adequate omega-3 fats, healthy saturated healthy fats is not a problem.” — Dr. Mark Hyman, Founder and Medical Director of The UltraWellness Center

Be Well!!

Your Gut Guru and Wellness Expert

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2386 Postmaster Drive
Oakville, ON
L6M 4Z4

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Mary is a fabulous and supportive coach. I have been working with her for the past 2 mths. I have learned so much about digestion and my overall health. She is always patient and kind and so encouraging! I have lost 20 lbs and never felt better. I highly recommend her!!!