protein — 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

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

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 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

#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

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

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

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!

RecipesKirsten OilundSeptember 19, 2016jasper, hinton, nutrition, nutritionist, counselling, sport nutrition, recipe, real food, dietitian, registered dietitian, fibre, protein, snack, sport, breakfast, athlete, healthyComment

Pulses, Pulses & more Pulses

Pulses are arguably my favourite ingredient. Find out why they rock and how I like to use pulses in my everyday eats. After all, 2016 is the International Year of Pulses!

Wellness NutritionKirsten OilundSeptember 13, 2016jasper, nutrition, nutritionist, hinton, counselling, dietitian, registered dietitian, pulse, protein, fibre, recipe, real food, breakfast, lunch, supper, sport, sport nutrition, fitness, wellness, bean, pea, chickpea, lentil, legume Comment

Sport + Protein (Part II): Food vs. Protein Powders?

In Part II of the protein saga, learn how to meet your protein requirements with real food and when a protein powder might be right for you. Featuring Angie Asche, MS, RD, LMNT of 'Eleat Sports Nutrition', who will breakdown everything you need to know about protein powders!

Sport NutritionKirsten OilundSeptember 7, 2016jasper, hinton, nutrition, nutritionist, counselling, dietitian, registered dietitian, sport, sport nutrition, fitness, protein, vegetarian, vegan, athlete, real food, whole food, wellness, fuel Comment

Sport + Protein (Part I): How Much & What Kind?

Are you an athlete or recreational sport enthusiast wanting to optimize your protein intake? Dive into Part 1 of the protein saga...here you will learn about how much protein to eat and what types of protein are best for YOU.