nutritionist — On the Blog — Jasper Nutrition Counselling

What keeps us standing tall?

The skeletal system, that helps us stand upright, is one of the most predominate features that make us look and act human! But bones are also something we too often forget about until we crack or injure them…

Wellness Nutrition, Sport NutritionKirsten OilundJune 10, 2018nutrition, registered dietitian, bone health, calcium, vitamin D, vitamin K, protein, jasper, hinton, alberta, nutritionist, dairy, skeleton, bonesComment

Shapes and Sizes

Body love is popular these days, but having these conversations in real life can be uncomfortable. So maybe it’s time to shift our mindset from “love your body” to “accept and respect your body”.

Mental Health, Wellness NutritionKirsten OilundApril 5, 2018mental health, nutritionist, nutrition, body image, body, wellness, dietitian, registered dietitianComment

Black Tea Kombucha - 2 ways

You want me to do what with that SCOBY?! An easy guide to first-time kombucha brewing.

RecipesKirsten OilundNovember 14, 2017dietitian, registered dietitian, nutritionist, alberta, kombucha, fermentation, fermented foods, tea, digestive health, digestion, microbiome, probiotic, scoby, bacteria, yeast Comments

Fall in love with Fermentation

Not only do fermented foods add intricacy to your palate, but they also have some unparalleled nutrition properties and allow you to enjoy the bounty of the harvest all year long

Wellness Nutrition, Digestive NutritionKirsten OilundOctober 23, 2017dietitian, registered dietitian, nutritionist, alberta, jasper, jasper national park, fermentation, fermented foods, sourdough, kombucha, kefir, gut health, digestionComment

How to Get the Sleep You Need

What you eat can improve sleep duration and quality. Choosing foods that impact your brain’s access to tryptophan and the synthesis of melatonin may be helpful in promoting good sleep.

Wellness NutritionKirsten OilundSeptember 12, 2017wellness, nutrition, nutritionist, sleep, self-care, intuitive eating, emotional eating, appetite, cravings, food, breakfast, melatonin, serotonin, tryptophan, protein, snackComment

Roasted LIMA beans

A tasty alternative to classic roasted chickpeas! Meet the LIMA bean, my new fav!

RecipesKirsten OilundAugust 12, 2017dietitian, registered dietitian, sport nutrition, nutritionist, protein, vegetarian, vegan, pulses, pulse, bean, alberta, limaComment

Why Dietitians Care About Your Sleep

Sleep affects nutrition, and overall health and wellness more than we think it does, or at least more than we give it credit for...

Wellness NutritionKirsten OilundJuly 19, 2017wellness, nutrition, nutritionist, sleep, self-care, intuitive eating, emotional eating, appetite, cravings, food, breakfast Comment

Ryan's Infamous Tuna Pasta Salad

Heading to your first bar-b-q of the season? Don't worry, I've got you covered. This tri-color tuna pasta salad is SUCH a crowd-pleaser.

RecipesKirsten OilundMay 15, 2017pasta, tuna, dietitian, registered dietitian, sport nutrition, nutritionist, carbohydrate, bar-b-que, summer, campingComment

What to Eat After Sport

Recovery nutrition can help facilitate 'training supercompensation' - your body’s adaptive response to rebound beyond its baseline function, thereby improving sport performance.

Sport NutritionKirsten OilundApril 19, 2017sport nutrition, athlete, running, jasper, jasper national park, registered dietitian, nutritionist, recovery nutrition, protein, carbohydrate, supercompensation, antioxidantComment

What to Eat During Sport

Depending on the length and intensity of your sport, you may need to top up your muscle carbohydrate stores during activity. Choose simple carbs that are lower in fibre!

Sport NutritionKirsten OilundMarch 17, 2017sport, athlete, sport nutrition, nutritionist, carbohydrate, fuel, activity, snack, fibre, jasper, jasper national park, albertaComment

What to Eat Before Sport

Today we're talking about what to eat before activity. Find out what types of foods you should be eating, when to eat those foods, and get some real-life meal and snack examples.

Sport NutritionKirsten OilundFebruary 16, 2017sport, sport nutrition, activity, athlete, fuel, dietitian, registered dietitian, nutritionist, carbohydrate, protein, real food, whole foodComment

Fibre-Topper for Travelling

I love to travel. But I hate struggling to keep my bowel habits regular while I am away from my typical routine. So after way too many uncomfortable and anxiety-ridden travel days, this girl finally bit the bullet and concocted a fibre-topper to save the day!

Digestive Nutrition, RecipesKirsten OilundJanuary 22, 2017nutrition, nutritionist, dietitian, sport nutrition, fibre, travel, chia, hemp, lentil, pulses, vegetarian, vegan, bowel health, constipation Comments

#yourbeets - My Top 5 for Healthy Living

Earlier this fall I was asked by Stephanie Partridge, APD of The Behaviour Beet to participate in #yourbeets, her new and exciting Instagram adventure that showcases top tips (or beets) from professionals around the globe to promote a healthy and up-beet life.

Here are my top 5.

Wellness NutritionKirsten OilundJanuary 1, 2017nutrition, nutritionist, dietitian, registered dietitian, sport, athlete, healthy, vegetable, sleep, mindful eating, protein, breakfast, hiking, running, skiing, lifestyle, jasperComment

Top 5 Tips to Reduce IBS Symptoms

Instead of re-inventing the wheel, I am oh-so pleased to introduce you to Ms. Kathleen Hernder RD, CDE, here to give you her top 5 tips to reduce symptoms of Irritable Bowel Syndrome (IBS).

Digestive NutritionKirsten OilundDecember 1, 2016IBS, irritable bowel syndrome, FODMAP, constipation, diarrhea, nutrition, nutritionist, dietitian, registered dietitian, jasper, hinton, athlete Comments

Pulses: The Athlete's Edition

Yes, pulses are nutritious, economical, sustainable, and grown in Canada...but they also have benefits specific to the athlete. Read allllll about that right here.

Sport NutritionKirsten OilundNovember 15, 2016pulses, bean, lentil, chickpea, pea, fibre, athlete, sport, sport nutrition, dietitian, nutritionist, recovery nutrition, protein, carbohydrate, antioxidant, immunity, gasComment

DIY Watermelon Sport Drink

We need to replace the fluid and electrolytes we lose in our sweat. And, I don't know about you, but Gatorade just doesn't cut it for me sometimes...So, I spent some time recipe testing to get the flavour and nutrient profile of this DIY Sport Drink just right.

Recipes, Sport NutritionKirsten OilundOctober 28, 2016jasper, hinton, nutritionist, dietitian, registered dietitian, sport nutrition, hydration, electrolytes, carbohydrate, running, athlete, recipeComment

Back-Country Mac n' Cheese

Back-country dining has the reputation of leaving something to be desired. Campers frequently day-dream about their first meal back in civilization. Let's change that! With a bit of creativity and advanced preparation, back-country dining can be mouth-watering and convenient.

Sport + Protein (Part III): It's All About Timing

In order to increase muscle mass and enhance recovery & adaptation to training, distributing your protein intake throughout the day may be just as important as meeting your total daily protein goal. Continue reading to take a look at some concrete examples.

Sport NutritionKirsten OilundOctober 8, 2016jasper, nutrition, nutritionist, sport nutrition, sport, hinton, counselling, protein, vegetarian, vegan, recovery, muscle, gains, healthy, eating, athlete, dietitian, registered dietitian Comment

Guac!

Guacamole (A.K.A Guac!) is THE EASIEST dish to make. Whip up a batch in just 5 minutes. It looks fancy, and tastes so creamy, yet light because of the citrus.

Guac also works for most dietary restrictions: gluten-free, dairy-free, vegan, heart-healthy, FOODIE-FRIENDLY...you name it!

RecipesKirsten OilundOctober 1, 2016jasper, nutrition, nutritionist, counselling, wellness, recipe, avocado, unsaturated fat, healthy, omega 9, hinton, sport, sport nutrition, athleteComment

Freezer-Friendly French Toast

French toast is the ULTIMATE brunch food. Sunday mornings just wouldn’t be the same without it. I also rely on frozen pre-prepared slices for a quick pre-workout snack, or to tide me over until a later-than-usual dinner. Just pop them in the toaster, top with nut-butter and voila!