Vitaminknutrition

18/01/2023

Yep I said it! Eggs are pretty much the perfect food! Here’s why…

🥚they are high in good quality protein
🍳they are high in choline which is needed for brain health, cell membrane integrity and protects against Alzheimer’s
🥚they are a rich source of vitamins, especially A,E,K
🍳 they are one of the few foods that contain vitamin D
🥚they DO NOT raise cholesterol levels. In fact they lower the risks of cholesterol and improve insulin resistance.
🍳 they keep you satiated and are delicious and extremely versatile

Don’t be afraid to eat those eggs and they are best quality from free run hens. Enjoy and get cracking!

14/01/2023

I did it!! My first plunge and I made it to 3 minutes 😊

05/01/2023

Why I feel it’s best to focus on building muscle instead of losing weight…especially for women.

The number on the scale is simple that…a number. What does it mean? Why is it important? Why do we give it so much power? Keep in mind that YOUR idea of what your weight SHOULD be might not be what is optimal for your body. This might seem like an obvious statement but WE ARE ALL DIFFERENT! Not everybody has the same muscle definition, posture, genetics, bone structure, frame etc. If you focus on CONSISTENTLY eating whole foods, exercising for strength and prioritizing sleep, you might realize that with time and patience your body composition will change and that number on the scale won’t matter as much as how you FEEL!

Benefits of gaining muscle:
✅muscle requires more energy and so you can eat more food
✅burn more calories at rest
✅improve bone density
✅aesthetically pleasing
✅they keep you moving
✅improve insulin sensitivity
✅improve aging process

There are a lot more benefits but you get the point. Switch your focus and you will start feeling the difference!

03/01/2023

Cravings happen and that’s ok. Here are some ways that we can manage and control them. This is not a perfect science. It’s not a fix all. It’s not a sure thing. It’s just some ways that can help.

Doing the work and understanding that food is not a punishment or a reward. Food is nourishment. Food is fuel and food is information.

Book your free call with me

20/12/2022

Read it, then really think about your habits and how some might need to change to improve not only your weight but your lifestyle. It’s not just about the scale, it’s much more than that.

13/12/2022

“Why am I not seeing the results I want?”

Well, you might not like this answer but it’s probably because you are not being consistent. Of course you won’t see results right away and that is why people quit. They want to see changes now! Sorry but that’s not how it works. Change takes time. Change takes work. Change takes consistency. Change means being uncomfortable.

You quit too early. You quit too soon. You quit. Stop quitting. Stop stopping.

If you truly want to make the change, you will. Maybe you are not ready. But then there is never, NEVER a perfect time to start, so stop chasing that. Stop giving excuses after excuses. There will always be something that you can say to prevent you from doing what you need to do. Just get off your ass and do it. I don’t care what it is.

Remember that nothing worth doing will be easy. Consistency is key. Change requires you to be uncomfortable and there are no quick fixes in life. You will need to put it the work and it will suck at times, like a lot!

12/12/2022

This month leading to the holidays can be very overwhelming for many of us. Shopping, crowded malls and shops, finances and FOOD! It’s the season to eat ALL THE FOOD! I want you to know that it is perfectly normal and encouraged to enjoy food during the holiday season. I will however give you some tips and tricks to control the overindulgence and keep you feeling happy and healthy.

1. Stop and take 5 deep breaths before eating anything. This slows down your body and prepares you to receive the food.

2. Stop the judgment. Don’t judge yourself for eating a particular food. Instead be curious about why you gravitate towards that food.

3. Mindfulness is key! Whatever it is that you are eating, take your time to really taste, smell, feel the texture and slowly enjoy and savour each and every bite.

4. Don’t dwell. Eat it and move on. Remember that food holds no control over you and YOU have the power. You decide. You are the boss.

I hope that these tips will help you float through the holidays with ease. There is nothing magic about these tricks but spending quality time with family around the table filled with food made with love…that is magic!!!

06/12/2022

Meal plans are a great way to test out new recipes, take the guessing out of making meals and having a set plan to follow. Get yours today!

We have 12 to chose from for a low price that can satisfy almost every palate. Give us a call to receive yours today!

05/12/2022

Slowing down is something we don’t do enough as a society especially when it comes to eating. Fast food, meals on the go, quick quick quick.

The simple act of slowing down and taking deep breaths before you eat removing distractions and focusing on what you are actually doing can drastically change how our body reacts to that food and how it is metabolized.

02/12/2022

Read that again.

Your workout is still very much beneficial even if it doesn’t leave you in a sweat pool and exhausted. Actually your workouts should leave you invigorated and energized.

I rarely sweat during my workouts. I will be a little shinny and have a light glow but I’m not a sweaty mess. Does this mean that my workout doesn’t count? Does this mean that I didn’t push hard enough? Does it mean that it wasn’t worth my time?

HELL NO!!!!!

Stop thinking that you have to kill yourself every time you work out. Walking is one of the best exercises and you don’t sweat bullets doing that. Any workout is a good workout as long as you show up, put in the work, have fun and stop overthinking it.

Have a happy Friday!

20/11/2022

At times, difficult conversations are needed in order to grow and better yourself. Today was exactly that.

It’s hard for me at times to step on my ego and admit my shortcomings and be ok with hearing things about myself that sting a little. I have learned that this is the way to improve who I am, not necessarily change who I am as a person but just become an upgraded version of myself.

It’s hard work. It takes effort and energy and it’s a work in progress but I’m happy to be doing it.

I am still learning and I am ok with small steps as it’s better than not moving at all.

31/10/2022

Surprise yourself everyday.

Show up
Do the work
Put in the effort
Reward will follow

I often get in my own head about my work. I often think I’m not good enough and I’m not where I need to be but I put in the work everyday knowing that I might be the light in someone’s life today. It only takes one person to believe in you.

I believe in me.

31/10/2022

Nutrition can be complex and overwhelming. Maybe you just don’t know where to start or what to do anymore. I am committed to help my clients achieve a sense of release when it comes to food and overall nutrition. By following this unique protocol, all the guess work is out and our sessions together are geared towards better lifestyle changes and long term success.

Book a free chat today and see if this nutrition protocol is the right fit for you.

18/10/2022

10 little secrets to healthy eating. Implement as many as these as you can and you will see and feel the difference.

Let’s book a chat together and get you on the right track!

22/09/2022

Vitamin K Nutrition would love your feedback

If you have worked with me...leave me a review here :) Thank you!

Post a review to our profile on Google

21/09/2022

In order to achieve certain things in life, you will need to be comfortable with being uncomfortable at times.

In the nutrition world that means that you might need to cut out the foods that aren’t conducive to your goals or the foods that simply make you feel like crap. It means that some things might have to be cut cold turkey to be successful. It means that you might have to deal with your emotions and habits around food.

It’s not always fun or pleasant but essentially YOU are responsible for YOUR own health and well-being. Giving excuses will hold you back. It’s better to try and fail and learn from it then sit and do nothing about it and wonder “what if”.

20/09/2022

If you refer someone to me and they sign up for any of my services, you get a gift card.

Free stuff just for talking about me and my services is a pretty good deal if you ask me 😉

14/09/2022

Meal planning can simplify your life and take the guess work out of everyday meals. Get yours today! Customizable meal plans to fit your needs and help with health issues.

13/09/2022

With the change of season comes the opportunity to accept change in your life. Working with me can bring you those desired changes. DM the word “change” to get started today!

12/09/2022

With the change of season comes the opportunity to accept change in your life. Working with me can bring you those desired changes.
Book a free chat here
https://calendly.com/karine1980/30minutes

07/09/2022

Ghee!!! I friggin love this stuff! Ghee is essentially clarified butter. This fat nourished your intestinal cells and its vitamin K2 is vital for health and fertility. It also contains CLA which helps with fat burning and is protecting against artery plaque buildup and diabetes.

Plus…it’s yummy.

This is my fav fat to cook with or even spread on some rye bread.

29/08/2022

One of my favourites that I always buy in bulk from Costco!
Mary’s crackers!

Why do I love these so much?

✅Well they have all natural and organic ingredients all of which I can pronounce and I actually know what they are.

✅They are gluten free for those that have a gluten allergy or simply prefer to reduce gluten in their diet.

✅They are crunchy and delicious which is important to me.

✅ They come in different flavours although I tend to stick to the originals.

It’s as simple as that! I always have these in my pantry AT ALL TIMES!

What can I say, they are one of my favs!

11/08/2022

Metabolic Balance might just be what you need to get yourself on track. Individualized meal plan that fits your biological needs. What more could you ask for?
Simple
Whole Foods
No cutting our food groups
No pills, shakes, or bars
Personal coaching and a journey to a better version of yourself!
Contact me to book your free call!
https://calendly.com/karine1980/30minutes

05/08/2022

I encounter many clients that suffer from migraines and I can’t even imagine how awful it must be to deal with that pain on a regular basis.

One client of mine had migraines at least 2-3 times every week and after following the Metabolic balance program, they went down to less than once per month!! That is a win in my books!

If you or someone you know is experiencing migraines, just know that it’s not a curse that you should endure forever!

29/07/2022

Simple, easy, fresh and delish.

28/07/2022

Vitamin K Nutrition would love your feedback

Asking a favor! If you have worked with me please take the time to post a review. I would appreciate it greatly!
Thank you for your support!!!

Post a review to our profile on Google

28/07/2022

7 Pillars of Health eBook

Do you want to know more about living a healthy lifestyle? Get a copy of my eBook today and learn the 7 Pillars of Health that you need to be healthy and happy.

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27/07/2022

My new website is up!!! Go check it out and let me know what you think!!
YAY!!!!
http://vitaminknutrition.ca/

26/07/2022

At times you need to get uncomfortable in order to grow. Being comfortable with being uncomfortable is a very difficult thing to do and I’m the first to admit that I wanted nothing to do with it when started doing cold plunges.

I hate the cold. I hate being uncomfortable. But, it’s the only way to get out of your comfort zone and make positive changes, grow, learn and better yourself. This is more than me sitting in a cold bath, this is me learning about myself, being ok with difficult situations and learning that it takes a little bit of “suck” to get where you want to be in life.

25/07/2022

Eating is not simply shovelling food in your word hole. Eating is fuelling and nourishing your body. Eating is pleasure and comfort. Eating should be done with awareness and mindfulness.

Taking the time to slow things down and really appreciate where your food is coming from and express gratitude for it.

You could be eating the healthiest food on the planet but if you are not eating in a state of relaxation, pleasure and awareness, you will not metabolize or fully assimilate the nutrients that you are consuming.

If you suffer from digestive upset, bloating, gas, heartburn, try adding a little mindfulness to your meals and see if it helps.

20/07/2022

If you decide to follow the Metabolic Balance program, you will not be have to cut our bread. We do recommend a rye bread for the first little while and here’s why. (See post)

No food groups are cut out on the program and you will enjoy the little pleasures life has to offer, like BREAD!

18/07/2022

Interested in my eBOOK? You should 😉
Lots of information about different topics to improve health. Many useful guides and even work you can do at home to make some positive changes.

Get yours today!

Follow the link in my bio

17/07/2022

No! I don’t have all my s**t figured out! Shocking I know!!

I feel that at times I might scare people away because they think I always have my s**t together. I ALWAYS eat well. I ALWAYS workout. I ALWAYS take care of myself.

No dude! No man! I don’t ALWAYS do what I need to do. I am HUMAN and I make mistakes, ALL. THE. TIME.

What I’m trying to do is learn from those mistakes and I won’t lie, that’s hard work. That means you have to have awareness and want to change.

No I don’t have all my s**t together and that’s why I’m still growing as a person and I’m trying to better myself everyday.