https://www.wellwithfelicia.com/blog daily 0.75 2025-12-21 https://www.wellwithfelicia.com/blog/back-to-school monthly 0.5 2025-09-18 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1758164346471-09TKLO5PXTAMH7TGAQ7Y/unsplash-image--WGk8tfkMAw.jpg Blog - Back-to-School - Back-to-school season can feel like pure chaos! Early mornings, sleepy kids, missing shoes, and of course, the dreaded breakfast and lunchbox battle. Kids have strong opinions, meltdowns happen, and mornings are hectic enough without adding food stress. That’s why I’ve pulled together some realistic, kid-friendly, and nutritious ideas that are simple to prep, balanced for energy, and freezer-friendly. Remember: always consult with your doctor or a dietitian before making significant changes to your child’s diet, especially if they have allergies or special needs. https://www.wellwithfelicia.com/blog/mat-vs-reformer-pilates-which-one-is-right-for-you monthly 0.5 2025-07-16 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/346ce711-f0e7-4c17-bba7-ac1c676adda9/Pilates-abbotsford-langley-instructor-reformer-nutritionist-vancouver.png Blog - Mat vs. Reformer Pilates: Which One Is Right for You? - My Story (Spoiler: I Didn’t Always Get It Right) I started Pilates while travelling through Europe, using YouTube videos because I didn’t have access to a gym. When I came home, I stuck with Mat Pilates for years because it made me feel stronger, more stable, and better in my body. Then I took a break (oops). I swapped my morning Pilates routine for a morning run, followed by heavy lifting and hot yoga. The result? Two herniated discs in my lower back and months of pain. It wasn’t until I returned to Reformer Pilates that I started truly recovering. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/98fba54a-fefa-4251-90ff-5771f5cb38f4/Vancouver-Pilates-abbotsford-langley-instructor-reformer-personal-trainer.png Blog - Mat vs. Reformer Pilates: Which One Is Right for You? - Final Thoughts Pilates has changed my life—physically, mentally, and emotionally. Whether you’re a beginner or looking to deepen your practice, there’s a style for everyone. And no, you don’t have to pick just one! https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/71f2a744-886b-4e00-a2eb-0c1029e58556/Pilates-abbotsford-langley-instructor-reformer.png Blog - Mat vs. Reformer Pilates: Which One Is Right for You? - Classical vs. Contemporary Pilates Classical Pilates: Sticks to Joseph Pilates' original sequence. It’s structured, precise, and moves fast. Contemporary Pilates: Mixes the original method with modern movement science, physio, and somatics. There’s more variety, creativity, and adaptation for different bodies. https://www.wellwithfelicia.com/blog/keto-and-diabetes monthly 0.5 2025-04-08 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1744064100866-LBYERQ23H9MHB3I1H4L5/unsplash-image-ViLMUXvGXVg.jpg Blog - Keto and Diabetes You’ve probably heard people rave about how great their blood sugars are on keto, well, You've probably seen the headline: “I reversed my diabetes with keto!” But here's the nuance. Improved lab numbers don’t mean the underlying condition is gone—they mean it’s managed for now. The conveyor belt of disease progression slows, maybe even stalls—but unless you sustain keto long-term (and most people can’t), things start moving again. https://www.wellwithfelicia.com/blog/weighing-in monthly 0.5 2025-03-26 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/8953e7bd-4b68-422d-8677-a0a759a9d325/how-often-should-iweight-myself-weight-loss.png Blog - Weighing In - What You’ll Learn in This Episode: Why daily weigh-ins might be misleading How hormones impact weight retention, especially for women The best weigh-in frequency based on your health goals Alternative ways to track progress without stepping on a scale https://www.wellwithfelicia.com/blog/the-truth-about-ashwagandha-magic-herb-or-hype monthly 0.5 2025-02-25 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1735674795611-ECM8CV6V7BXQIYZ585MI/WELLwithFelicia.png Blog - The truth about Ashwagandha - Magic Herb or Hype? - Tune in to Learn More! In this episode, we take a balanced look at ashwagandha and help you decide whether it’s the right choice for you. Listen now on your favourite podcast platform, and don’t forget to subscribe so you never miss an episode! Listen on Spotify Listen on Apple Podcasts Listen on YouTube https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1740257607607-RGTJH0IGJBIU6VHR8Q7C/unsplash-image-8N1eixz3M7c.jpg Blog - The truth about Ashwagandha - Magic Herb or Hype? - If you’ve ever wondered whether this ancient adaptogen is worth adding to your routine, you’re not alone. In the latest episode of Well with Felicia, we break down the real science behind ashwagandha—its benefits, drawbacks, and whether it’s the right supplement for you. https://www.wellwithfelicia.com/blog/better-blood-glucose-exercise-sleep-and-supplements monthly 0.5 2025-02-11 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1739163960470-1O40NW0B5COBXXX1HJLT/unsplash-image-PHIgYUGQPvU.jpg Blog - Better Blood Glucose: Exercise, Sleep, and Supplements - Best Exercises for Lowering Blood Sugar Post-Meal Walks: Walking for 15-20 minutes after meals—especially dinner—can significantly reduce blood sugar spikes. Moderate-Intensity Workouts: Aim for 150 minutes per week (about 20 minutes per day) of moderate exercise, such as brisk walking, cycling, or swimming. Strength Training: Incorporating weightlifting or resistance bands improves insulin sensitivity and helps build muscle, which naturally burns more glucose. At-Home Workouts: Even small efforts like bodyweight exercises, resistance bands, or a simple YouTube workout can make a difference. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1739164309153-QIHJLLNMF4J8WWQ1QGT6/unsplash-image-_Utk8ZYT4tI.jpg Blog - Better Blood Glucose: Exercise, Sleep, and Supplements - Tips for Better Sleep and Lower Stress Prioritize 7-9 Hours of Sleep: Maintain a consistent sleep schedule and create a relaxing bedtime routine—no screens before bed! Reduce Stress Naturally: Engage in relaxation techniques like deep breathing, meditation, yoga, or journalingto manage cortisol levels. Try Tapping Therapy: A simple practice like tapping on your sternum while engaging in positive self-talk can help relieve anxiety and reset your nervous system. Keep a dark, cool room: Research indicates that a slightly cooler room temperature is better for sleep, as your body temperature naturally drops when you're ready to sleep and keeping a dark room signals to your brain that it is time to rest. https://www.wellwithfelicia.com/blog/practical-tips-for-managing-blood-glucose-and-reducing-type-2-diabetes-risk monthly 0.5 2025-02-10 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1739164750903-JFQ0ED2KG4M1UVJYCEX0/unsplash-image--ftWfohtjNw.jpg Blog - Better Blood Glucose & Reducing Type 2 Diabetes Risk - Why Diet Matters for Blood Sugar Control You might be wondering—why focus on diet instead of just medications? The answer is simple: diet is the #1 factor in preventing lifestyle-related type 2 diabetes. What you eat directly impacts your blood sugar levels, insulin sensitivity, and overall metabolic health. Small, sustainable dietary changes can make a big difference in keeping glucose levels stable and reducing long-term health risks. Understanding Glucose Spikes After a meal, your blood sugar naturally rises as your body digests and absorbs nutrients. However, frequent or extreme glucose spikes can lead to insulin resistance, inflammation, and an increased risk of pre-diabetes or diabetes. To keep blood sugar levels steady, focus on: ✔ High-fiber foods that slow sugar absorption ✔ Healthy fats that support insulin function ✔ Smart meal timing to regulate energy and digestion https://www.wellwithfelicia.com/blog/preventing-diabetes-diet-sleep-exercise-and-medication monthly 0.5 2025-02-10 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/83d7b636-9153-47fc-b51b-0eda757ef13e/Dr-Ur-endocrinologist-hormone-spcialist-vancouver-ozempic-wegovy-mounjaro-Felicia-RHN.jpg Blog - Better Blood Sugar: Diet, Sleep, Exercise and Medication - Find out more about Dr. Ur at DrEhudUr.com Dr. Ehud Ur is a respected Professor of Medicine at the University of British Columbia, Division of Endocrinology and Metabolism located in Vancouver BC. With a prolific research career spanning neuroendocrine disorders, diabetes, dyslipidemia, and obesity, PCO, thyroid disorders, pituitary disorders and more! As an accomplished researcher, Dr. Ur actively participates in both laboratory and clinical investigations, contributing as an investigator in clinical trials for groundbreaking agents targeting diabetes, lipid disorders, Cushings Disease, Acromegaly, and obesity. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1735674795611-ECM8CV6V7BXQIYZ585MI/WELLwithFelicia.png Blog - Better Blood Sugar: Diet, Sleep, Exercise and Medication We recently had the pleasure of welcoming back Vancouver based Endocrinologist and Metabolic Specialist, Dr. Ehud Ur to the WELL with Felicia Podcast to talk about the prevention of type two diabetes and pre diabetes. If you want to check out the episode, CLICK HERE to listen on SPOTIFY or HERE to listen on Apple Podcasts. Diabetes is a growing health crisis, but the good news is that for many of us, diabetes is preventable through diet and lifestyle. Of course there are so many amazing therapies for those who do have diabetes or even for those with pre diabetes but if you have not been diagnosed with type to diabetes, and you’re A1c or fasting glucose is rising, your doctor has probably advised you to use diet and lifestyle to manage your glucose levels to avoid being diagnosed with type 2 diabetes. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/3f57660f-1f89-4bed-9a39-cb17c416e4b3/greek-bean-salad-crete-Mediterranean-diet-fava-bean-Felicia-Tsam-Vancouver-Ehud-Ur-+weight-loss-clinic.png Blog - Better Blood Sugar: Diet, Sleep, Exercise and Medication - Debunking the Meat Myth Many people believe early humans ate a meat-heavy diet, but historical evidence suggests otherwise. Agrarian societies primarily raised animals for wool and labor rather than food. This means the modern meat-centric diet is a relatively new—and not necessarily healthy—development. https://www.wellwithfelicia.com/blog/the-protein-talk monthly 0.5 2025-01-21 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1737181313194-4ZQFBFGP17FZ71OSJJNY/unsplash-image-4CzpHxVzTFA.jpg Blog - The Protein Talk Protein is vital for overall health, but misinformation can lead to unhealthy habits. This episode helps clear up confusion and offers practical, evidence-based advice you can trust.. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1735674795611-ECM8CV6V7BXQIYZ585MI/WELLwithFelicia.png Blog - The Protein Talk - Listen to this week’s episode of WELL with Felicia and get in on the conversation. https://www.wellwithfelicia.com/blog/the-best-exercise-for-weight-loss monthly 0.5 2025-01-14 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1736730275351-0Z3Z8IY5XSCCTX602PVV/unsplash-image-HHXdPG_eTIQ.jpg Blog - The BEST Exercise for Weight Loss - Do you want me to cut to the chase? The truth is, the exercise you’ll do consistently, is the best one for weight loss. It is not the one that you will burn out from or the one you have to drag yourself out the door for. It is also the exercise that is not going to drive up hunger. . It is not the exercise that is going to have you grabbing a burger and fries afterwards because you are ravenous. To recap, the absolute BEST exercise for weight loss is the one you can do often, that you enjoy and that does not drive up hunger exponentially. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1736730604974-QBRJM3MZZVEYGGBPCZQA/unsplash-image-dHHcDjMcN_I.jpg Blog - The BEST Exercise for Weight Loss - How Exercise Supports Weight Loss While exercise alone may not lead to significant weight loss, it’s a powerful tool when paired with other lifestyle changes. Here’s how exercise can enhance your weight loss journey: https://www.wellwithfelicia.com/blog/shots-fired-ozempic-myths-and-realities monthly 0.5 2025-01-13 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/83d7b636-9153-47fc-b51b-0eda757ef13e/Dr-Ur-endocrinologist-hormone-spcialist-vancouver-ozempic-wegovy-mounjaro-Felicia-RHN.jpg Blog - Shots Fired: Ozempic Myths, and Realities - Who Can Benefit from Ozempic? While it’s not a one-size-fits-all solution, Ozempic can be a valuable tool for individuals struggling with obesity, particularly when combined with dietary changes, exercise, and behavioural support. Considerations and Side Effects Dr. Ur emphasizes the importance of monitoring for potential side effects like nausea, constipation, or more rarely, pancreatitis. He also discusses what happens if the medication is discontinued: in many cases, weight regain occurs without ongoing lifestyle changes. Is It a Long-Term Solution? Weight loss isn’t just about the number on the scale—it’s about improving metabolic health and quality of life. Ozempic can help, but it’s only one piece of the puzzle. As Dr. Ur puts it, “The medication works best when paired with a sustainable plan that includes proper nutrition and exercise.” https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1735927185472-3L9QRVW1CT51C4ZIXGNT/unsplash-image-hN0ZuDvoMo4.jpg Blog - Shots Fired: Ozempic Myths, and Realities - Is Ozempic truly the “game-changer” it’s made out to be? Ozempic—a medication originally designed to treat type 2 diabetes—has emerged as a hot topic. On this episode of WELL with Felicia, I sit down with endocrinologist Dr. Ehud Ur to dive into the science behind Ozempic. Together, we discuss how it works, its role in weight loss, and the nuances of prescribing it for long-term health. Whether you’re curious about the medication’s benefits, side effects, or what happens when you stop taking it, this conversation covers it all. https://www.wellwithfelicia.com/blog/from-surviving-to-thriving-holidays-edition monthly 0.5 2024-12-31 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1735674585536-AWY4OINVE1PVH7WNRXBK/unsplash-image-IigBPm2VWUM.jpg Blog - From Surviving to Thriving: Holidays Edition - The last 2 or so months of the year are the busiest and most stressful of the year. You’ve got Halloween, Thanksgiving, Christmas and New Year’s Eve – Costumes, decorating, gifts, dinners, parties, happy hour, you name it. It’s never ending! This is not the autumn and winter months of 200 years ago. Historically this was a time of rest and preparation for the demands of spring. Its cold, wet and dark and instead of sitting inside, snuggling up with a warm drink in front of a fire with a book, we’re draining ourselves to keep up with the social pressures and demands of this time of year. On this week’s episode of the WELL with Felicia podcast, we explore small, reasonable ways how you can protect your energy and keep your sanity over this stressful time of year. What You'll Learn in This Episode: The Natural World vs. Human Behaviour How Stress Impacts Your Hormones Practical Tips for Aligning with the Season https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/c5eb65ee-19c1-4e7d-9361-e7cbeaed011a/WELLwithFelicia.png Blog - From Surviving to Thriving: Holidays Edition - Join the Conversation After you tune in, I’d love to hear your thoughts. How do you handle stress during the winter months? What changes have you noticed in your energy or mood? Share your experiences in the comments or tag me on Instagram @WELLwithFelicia to keep the conversation going. Don’t forget to subscribe to WELLwithFelicia on your favorite podcast platform. New episodes drop every Tuesday—and next week’s topic is one you won’t want to miss! Optimize your winter routine and start the new year feeling refreshed. Tune into the episode now and learn how to work with your body, not against it. See you there! https://www.wellwithfelicia.com/blog/genes-vs-environment-decoding-the-great-weight-debate monthly 0.5 2025-01-10 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/6bd924c0-8f21-4be7-adb2-7d3c70ee8a07/WELL-with-Felicia-Holistic-nutrition-organic-whole-food-living-abundance-energy.png Blog - Weight Loss: The Battle Against Genetics - Listen Now! Listen Now! Listen in on the full conversation, complete with historical anecdotes and actionable advice, by tuning into Episode 1 of WELL with Felicia. Learn how to work with your genes to achieve better health. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/d4a34cc1-3d73-45db-ad5d-84eb967b9744/WELL-with-Felicia-Dr-ehud-ur-vancouver-podcast-endocrinologist-weight-loss-secialist-langley-surrey-seattle-texas.png Blog - Weight Loss: The Battle Against Genetics - “Your genes load the gun but environment pulls the trigger.” https://www.wellwithfelicia.com/blog/a-podcast-to-bridge-the-gap monthly 0.5 2024-12-30 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/6bd924c0-8f21-4be7-adb2-7d3c70ee8a07/WELL-with-Felicia-Holistic-nutrition-organic-whole-food-living-abundance-energy.png Blog - A Podcast to Bridge the Gap - Join the Conversation I hope you find this podcast useful, whether for yourself or someone you love. If you don’t, I want to know. I’m here to serve my community and provide value. So, if you think I’m missing the mark, reach out to me on Instagram at @wellwithfelicia or visit my Contact Page at wellwithfelicia.com. Your feedback matters. Check out the Podcast Page Here! https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/e7c44689-a6ea-4593-86e4-8420abd69e21/WELL-with-Felicia-Podcast-nutrition-weight-loss-fasting-vegan-hormone-balancing-pcos-diabetes-vancouver-langley-surrey-abbotsford-seattle-Dr-ehud-ur.png Blog - A Podcast to Bridge the Gap - Addressing the Wellness Gap The wellness space has become increasingly polarized. On one end, you’ve got the hardcore science advocates who dismiss anything without data regardless of how many people share a lived experience and on the other, there’s the holistic crowd, embracing traditional practices and often skeptical or hesitant to use or promote anything from the new world like modern medicine. The truth? Most of us fall somewhere in between. Yet, the extremes dominate the conversation. They get the views, the likes, the shares — but they’re often not realistic or sustainable for the average person. These polarizing approaches can set us up for stress, failure, and confusion. That’s not what I’m here for. This podcast is about living in the grey — a balanced space where science meets tradition, and practicality reigns. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/97583574-cf8a-4579-8718-cc22658c61d9/WELL-with-Felicia-Podcast-nutrition-weight-loss-fasting-vegan-hormone-balancing-pcos-diabetes-vancouver-langley-surrey-abbotsford-seattle-Dr-ehud-ur-mindfulness.png Blog - A Podcast to Bridge the Gap - The Irony of Wellness Stress One of the biggest issues in wellness today is the stress of trying to be well. It’s ironic, isn’t it? The pursuit of health often leaves us overwhelmed and anxious. My goal is to cut through the noise and give you tools that reduce stress, not add to it. https://www.wellwithfelicia.com/blog/bounce-back-better monthly 0.5 2025-01-10 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/ea5d4b15-9bdb-45ee-a028-723f56d65bba/gym-pilates-elliptical-which-exercise-is-best-for-weight-loss-felicia-nutritionist-langley-abbotsford-vancouver.png Blog - Bounce Back Better The gym keeps me sane, especially the elliptical. So, it’s no surprise I noticed that every year, around the end of December and early January, it was never available. I also noticed there were not enough weights to go around, and I couldn’t get my regular routines done. Obviously, this was because many people resolve to “go to the gym more” or “get fit” or “work out more” for the new year. This is not the pattern that I was so interested by. The pattern that struck me the most was that come February, specifically Super Bowl Sunday, the gym was empty and then 90% of the people who were taking up all that extra space in the gym, were gone by the very next net. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/83c1f3f3-40bf-4362-a4bb-5d2bb05a152c/weight-loss-struggles-vancouver-langley-abbotsford-chilliwack-ehud-ur.png Blog - Bounce Back Better - Tips for Bouncing Back After a Slip-Up 1. Don’t Dwell on Missed Days Missing a few days at the gym doesn’t erase your hard work! See it as a rest period rather than a setback. Remind yourself that consistency over time is what matters most, and one or two or even 5 missed days doesn’t define your journey. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1fca8213-ffd0-4850-b398-f5bb290a66ce/vancouver-langley-abbotsford-chilliwack-chips-popcorn-beer.png Blog - Bounce Back Better Maybe you have a few drinks, grab a burger load up on wings and sit around for hours snacking nachos, pigs in a blanket and chips. Even if you didn’t drink, you’re bound to have a wicked food hangover after that dietary debacle. You feel like crap, and you don’t want to go to the gym so you take another day off from your goals and that turns into another day and another day and another day… until summer, when you remember that everyone has a camera and you’ll have to be in shorts. https://www.wellwithfelicia.com/blog/fennel-and-arugula-salad monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/023d4158-0d0e-404d-9ce1-29dd85f394c4/tempImage8kZYEr.jpg Blog - Fennel and Arugula Salad - INGREDIENTS 5 ounces arugula (I use the clamshell, pre-washed packages) or about 5 packed cups washed and dried 1 medium fennel bulb, shaved on a mandolin or you can use a peeler(just be careful) 1/4 cup walnut halves (I crush them in my hands) 2 tablespoons extra-virgin olive oil 1 teaspoon lemon zest (normally I just zest the entire lemon) Juice of one lemon (about 2 tablespoons) 1/2 tsp dijon mustard 1/4 teaspoon salt Freshly ground pepper, to taste Depending on what I have growing or in the fridge, I add a fresh herb: fresh parsley, chives, tarragon, dill, thyme or tarragon My favourite variations are with parsley and with tarragon. https://www.wellwithfelicia.com/blog/pea-soup-recipe monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/0f3f1a55-d62e-4de5-8f4a-579613ccd1a1/tempImagedNQoZt.jpg Blog - Pea Soup Recipe - Felicia’s Low Fat, High Protein, Pea Soup Recipe (serves 6, about 1.5 cup servings) 1 tbsp avocado oil for sautéing (could also use canola/rapeseed or olive oil) 3 medium celery stocks (no leaf), diced 3 medium carrots, diced 1 medium leek, diced 1/3 medium sweet onion, diced 2 cups dried peas (rinced) 1 cup frozen peas (I normally eyeball this and sometimes it ends up being 2 cups but its fine because you don’t add them till near the end) 2 cloves garlic pressed or shredded (we want all the flavour!) 2L boiling water 1 bay leaf (a must!) 1 tsp oregano 1 tsp dried parsley 1/2 tsp smoked paprika 1/2 tbsp dried thyme (if you have fresh thyme, I use A LOT because I’m obsessed, but use your nose and you can always add more at the end) https://www.wellwithfelicia.com/blog/reduce-cholesterol-naturally monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/fc1679c7-acfc-4c79-9c57-68f8a16cdef1/best-work-out-for-weight-loss-felicia-tsam-ehud-ur.png Blog - Reduce Cholesterol, Naturally: - Maintain or Adopt a Healthy Lifestyle 2. Maintain a Healthy Weight Losing excess weight can help lower your LDL (harmful) cholesterol and increase HDL (healthy) cholesterol. Even a modest weight loss of 5-10% of your body weight can have significant benefits. 3. Exercise Regularly Regular physical activity can help raise HDL cholesterol and lower LDL cholesterol and triglycerides. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Exercise can also affect eating behaviours and lead to weight loss which may positively affect your cholesterol levels. Find out what THE BEST EXERCISE FOR CHOLESTEROL IS HERE. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/79ee6dc8-d44a-4f22-b3d4-49b1c34c0939/Healthy-recipes-vegan-diet-rice-bowl-quinoa-bowl-felicia-rhn.png Blog - Reduce Cholesterol, Naturally: - Foods to Enjoy a. Fruits and Vegetables: Rich in vitamins, minerals, and fiber, fruits and vegetables should form a significant part of your diet. Apples, oranges, berries, leafy greens, and cruciferous vegetables like broccoli, cabbage and cauliflower are excellent choices. b. Whole Grains: Oats, barley, quinoa, corn, brown rice, and whole-wheat products are great for providing fibre and other nutrients that help lower cholesterol. Try some overnight oats for breakfast, a brown rice buddha bowl for lunch and polenta for dinner. c. Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are high in healthy fats and fibre, making them excellent for heart health. Just remember to limit yourself to 2 oz a day if you’re trying to lose weight as nuts and seeds are higher in calories per gram. d. Legumes: Beans, lentils, soy and chickpeas are high in soluble fibre and protein, making them a good meat substitute. Try an edamame bean stir fry or a lentil soup - Check out my favourite Lemon Lentil Soup Here. e. Health Fats: Walnuts, flaxseed, chia seeds, hemp seeds, edamame, seaweed, and algae are rich in omega-3 fatty acids, which help reduce triglycerides and improve heart health. If you eat fish, salmon, mackerel, sardines and good options but do not exceed 2 servings of fish weekly. f. Healthy Oils: Olive oil, avocado oil, and canola oil are good sources of monounsaturated and polyunsaturated fats. Remember, oil is very high in calories, so be mindful of this when using it. Typically, I suggest limiting oil to 1-2 tbsp daily. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/2b14e8ab-5c97-49ec-bdd1-68d8f800d4b4/How-to-reduce-cholesterol-with-diet-felicia-tsam.png Blog - Reduce Cholesterol, Naturally: - Eat Well to Live Well 1. Adopt a Heart-Healthy Diet a. Eat More Fibre: Soluble fibre, found in foods like oats, beans, lentils, fruits, and vegetables, can help reduce the absorption of cholesterol into your bloodstream. Aim for at least 30 grams of fibre daily. b. Choose Healthy Fats: Replace saturated and trans fats (like cheese, cream, butter and ghee) with healthier fats such as monounsaturated and polyunsaturated fats. Olive oil, avocados, and nuts are excellent sources of healthy fats. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/781bc949-4568-4710-acd6-f3f97180ece6/SAD-diet-high-fat-diet-felicia-tsam-ehud-ur.png Blog - Reduce Cholesterol, Naturally: - Foods to Avoid a. Trans Fats: Found in many processed foods, baked goods, and margarine, trans fats are harmful and can significantly raise LDL cholesterol while lowering HDL cholesterol. b. Saturated Fats: High amounts of saturated fats are found in red meat, full-fat dairy products, butter, and processed meats like sausages and bacon. These can raise your LDL cholesterol levels. c. Fried Foods: Deep-fried foods, such as French fries, fried chicken, and doughnuts, are often cooked in unhealthy oils that can increase cholesterol levels. d. Refined Grains and Sugars: White bread, pastries, sugary cereals, and other processed foods can lead to weight gain and increased cholesterol levels. e. High-Cholesterol Foods: While dietary cholesterol doesn't affect everyone’s blood cholesterol levels, it's still wise to limit foods like organ meats, shellfish, and egg yolks if you have high cholesterol. f. Processed Snacks: Chips, crackers, and other snack foods often contain unhealthy fats and sugars that can negatively impact cholesterol levels. https://www.wellwithfelicia.com/blog/my-daily-smoothie monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1dfc719b-c679-44ac-b0e2-77361c4f68ac/breakfast-omelette-calories-protein-eggs-felicia-vancouver.png Blog - My Daily Smoothie - Make it stand out As you can see, the smoothie is the healthier choice. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/c2281887-15a5-4c3a-a07d-fdeefc317e62/High-protein-vega-smoothie-felicia-tsam.png Blog - My Daily Smoothie - Make your calories count! This recipe contains just under 500 calories and almost 53 grams of protein. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/f2ee00ae-bffb-48e9-880e-745c350e96b9/Felicia-tsam-vancouver-weight-loss-coach-smoothie-recipe.png Blog - My Daily Smoothie - Make it stand out My morning smoothie meets my daily minimum requirement for protein which is 0.4 grams per pound of ideal body weight/body weight. For me this is just under 50 grams.. By drinking this smoothie, I do not have to focus on where I get my protein from for the remainder of the day. I have rest easy knowing I have at least met my minimum. And yes, this smoothie provides you with all the essential amino acids as do all plants. https://www.wellwithfelicia.com/blog/soy-mil monthly 0.5 2024-08-17 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/3587b45c-6d84-4e06-9517-bf8ba2ea352b/womens-bone-health-menopause-Felicia-Tsam-Vancouver-Ehud-Ur-+weight-loss-clinic.png Blog - Soy MilK - Health Benefits: Menopause, Cancer, Heart Health, and Bone Health Soy milk offers a range of health benefits that go beyond being a simple milk substitute. For women going through menopause, soy milk can help alleviate symptoms like hot flashes, thanks to its phytoestrogen content. These same phytoestrogens have also been shown to reduce the risk of hormone-related cancers, such as breast and prostate cancer. For heart health, soy milk is a winner. It’s naturally low in saturated fat and cholesterol-free, which helps reduce the risk of cardiovascular diseases. Additionally, soy protein has been shown to lower LDL cholesterol levels, further protecting your heart. Bone health is another area where soy milk shines. Studies suggest that soy phytoestrogens can help maintain bone density and reduce the risk of fractures, especially in postmenopausal women. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/0f4f402d-8e2b-4d1e-a649-f7da1596b685/lactose-intolerance-Felicia-Tsam-Vancouver-Ehud-Ur-+weight-loss-clinic-smoothies-soy-milk-high-protein.png Blog - Soy MilK - Lactose Intolerance: A Global Issue Lactose intolerance affects around 70% of the world’s population, with varying prevalence among different ethnic groups. For example, about 95% of Asians, 60% to 80% of African Americans and Ashkenazi Jews, and 50% to 80% of Hispanics have difficulty digesting lactose. This means that for the majority of people, cow's milk can cause discomfort, including bloating, gas, and diarrhea. Soy milk, being naturally lactose-free, offers a smooth alternative that avoids these issues. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/253236b9-7390-4bbb-bbf5-80c6bcbccf2a/high-protein-vegan-recipes-Felicia-Tsam-Vancouver-Ehud-Ur-+weight-loss-clinic.png Blog - Soy MilK - Protein Power One of the standout features of soy milk is its protein content. Unlike most other plant-based milks, which tend to be low in protein, soy milk offers around 7-8 grams of protein per cup—comparable to cow’s milk. This makes it an excellent option for those who need a reliable source of plant-based protein, whether they’re vegan, vegetarian, or just looking to cut back on animal products. The protein in soy contains all the essential amino acids your body needs for growth and repair. Myth-Busting: Bioavailability of Calcium and Other Nutrients One of the main concerns people have when switching from cow's milk to plant-based milk is whether they're getting enough calcium. Soy milk is often fortified with calcium and vitamin D, making it comparable to cow's milk in terms of these essential nutrients. Additionally, soy milk naturally contains a significant amount of protein, which is unique among plant-based milks. Additionally, soy milk is frequently fortified with vitamin B12, and minerals such as magnesium and potassium, making it a nutrient-dense choice. https://www.wellwithfelicia.com/blog/germans-getting-heavier-blame-the-robots-and-the-pastries monthly 0.5 2024-07-29 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1713410036085-6YZU4TM1972URX8LKU2H/Weight-loss-serving-sizes-portion-control.png Blog - Germans Getting Heavier? Blame the Robots (and the Pastries) Promoting desired eating behaviour through nutrition information alone is rarely successful. It’s not enough to read the information on the package; one must also find, understand, evaluate, and apply that information. THIS is why we wrote the Serving Sizes and Portions guide. Especially in complex consumer societies, individual responsibility and self-directed living can be overwhelming. A multitude of options, information overload, and high personal and societal expectations contribute to this sense of being overwhelmed. Distorted risk perception also plays a role, as people are confronted daily with abstract and diverse, often distorted, risks in their eating decisions. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/07a8d8ab-78dd-44a9-9337-e05e4b0e9ee9/pexels-alesiakozik-7342198.jpg Blog - Germans Getting Heavier? Blame the Robots (and the Pastries) - VOTE! Vote for a Party interested in subsidizing famers who feed people, not animals. Vote for a Party who isn’t going to let the meat and dairy industries influence health policy. Vote for a party who is interested in universal healthcare because then your government is incentivized to keep you healthy. And don’t forget to vote everyday with your dollar - opting for more healthy, plant based and whole foods, leaving the pop, candy, chips and fried foods behind. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/2ce96771-dca7-4e0e-8ba8-1ff9885fb04d/keto-paleo-weight-loss-germany-europe-obesity-help-coach.jpg Blog - Germans Getting Heavier? Blame the Robots (and the Pastries) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/9c3dcc9f-95cd-4a38-bc35-63f5f143627e/walking-for-weight-loss-walking-your-dog-for-weight-loss-felicia-tsam.jpg Blog - Germans Getting Heavier? Blame the Robots (and the Pastries) - The Sedentary Trap: From Walking to Waddling Over the past four decades, everyday physical activity has sharply declined. Gone are the days when manual labor and daily chores kept calories in check. Nowadays, everything from mowing the lawn to vacuuming the house is often done by machines. Even walking seems to be going out of style, replaced by more sedentary modes of transport. https://www.wellwithfelicia.com/blog/a-hearty-thank-you monthly 0.5 2024-07-03 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1719419231513-IMQ2U1ZUPFBZZWARHWFN/ga1_lrg.jpg Blog - A Hearty Thank You - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.wellwithfelicia.com/blog/a-hearty-debate monthly 0.5 2024-06-26 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/68846fe7-32d9-4ec7-883a-39c72649374c/ga1_lrg.jpg Blog - A Hearty Debate - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.wellwithfelicia.com/blog/interview-with-dr-ur-once-weekly-insulin monthly 0.5 2025-01-10 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/25cf539b-5523-42a3-aa36-eede94bff0bd/Dr-Ur-Felicia-Tsam-Endocrinology-vancouver.png Blog - Interview with Dr. Ur: Once Weekly Insulin These interviews are done by recording and are transcribed here for you. If you would like to hear the recordings for these interview, please let us know and we will begin to upload them for your listening ease. https://www.wellwithfelicia.com/blog/non-hormonal-options-for-menopause monthly 0.5 2025-01-10 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/18a8e9cc-d089-4f26-b2c9-a50d0337baae/HRT-menopause-non-hormone-therapy-women-over-50.png Blog - Non-Hormonal Options for Menopause By integrating these non-hormonal therapies, women can find relief from menopausal symptoms and enhance their quality of life during this transition. Always consult with a healthcare provider before starting any new treatment regimen. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/ce7ef41d-4623-44ad-809c-93242a023a5e/food-guide-weight-loss-diet-best-diet.png Blog - Non-Hormonal Options for Menopause After being presented with the risks and benefits, some women will decide to proceed with HRT and other may opt for non-hormonal options. This may be for personal or medical reasons - Not everyone is a good candidate for HRT. This is why Dr. Ur and I have put together this list of ways to help manage symptoms of menopause without the use of hormone replacement therapy. https://www.wellwithfelicia.com/blog/how-to-avoid-bird-flu-from-cows monthly 0.5 2024-04-26 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/20ac26f1-4fbe-423f-839f-492f999abd08/soy-milk-oat-milk-dairy-alternatives-langley-abbotsford-chilliwack.JPG Blog - How to Avoid Bird Flu from Cows If you are going to drink animal milk, opt for skim or low-fat milk and no more than 1 cup daily, and ALWAYS choose pasteurized milk to avoid becoming ill. A healthier alternative would be unsweetened soy milk. Brands like Eden Organics produce soy milk with only 2 ingredients: soybeans and water. Their unsweetened soy milk packs in more protein per cup than cow’s milk and doesn’t contain the naturally occurring mammalian hormones that cow’s milk does. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/6bd10385-f955-4151-9068-d081cf818f6e/bird-flu-in-milk-raw-milk-CAFOs-vegan.JPG Blog - How to Avoid Bird Flu from Cows - So, how does a giant herbivore like a cow become infected with bird flu? Well, that’s still under investigation, but the most likely source is feces or other secretions from an infected bird or birds. Some speculate that this could be from a “wild bird,” as wild birds can contract bird flu. However, poultry birds are more likely to contract bird flu in the states than wild birds. Another factor is that poultry manure is widely used in agriculture as feed—yes, cows can and do eat chicken poop. https://www.wellwithfelicia.com/blog/time-travel-tips-reducing-jet-lag monthly 0.5 2024-04-16 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/7ea163a5-6d09-4bbb-87a2-434161f736f8/Circadian-rhythym-how-tosleep-better.png Blog - Time Travel Tips - Reducing Jet Lag - Why do we experience jet lag to begin with? Every cell in your body works off a “clock”. Some cycles are longer than others but when it comes to your sleep wake cycle, we’re talking about an approximate 24 hour cycle which many people refer to as the “Circadian Rhythm” - in fact, this is only one cycle. The suprachiasmatic nucleus (SCN) or the “master clock” of the hypothalamus controls our biological rhythms. Many circadian rhythms have been identified, including core body temperature and behavioural rhythms, such as the sleep-wake cycle which is being disrupted during travel. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/f07ac9b5-1c94-42a6-8574-a19b98bc02c7/women-who-travel-circadian-rhythm-.png Blog - Time Travel Tips - Reducing Jet Lag When I land: If I’m landing in the morning, I get as much sunlight in my eyes as I can. I exercise and I push myself to stay awake till at least 9:00 pm local time. If I arrive at night and I’m not tired, I take 3mg of melatonin and perform soft yoga and meditation to relax my body and my brain. Sometimes, if I have too much energy, I will exercise at night (if it’s safe to do so). I also bring along a band with me to exercise in my room if I don’t have access to a gym. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/776a772b-2b4f-4be9-bfb7-ec603ec70b1e/sleep-better-jet-lag-eye-mask-vancouver-nutritoinist.png Blog - Time Travel Tips - Reducing Jet Lag https://www.wellwithfelicia.com/blog/diet-and-lifestyle-journals monthly 0.5 2024-07-29 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/543f63fd-6eee-4a8f-97ad-71f85f4299f5/diet-diary-felicia-tsam.png Blog - Diet & Lifestyle Journals – How To - Ok, so how do you know, for yourself, when it may be a good time to track? You know those times when you’re eating super well, exercising regularly and still not losing weight - That’s when. When you’re always hungry and can’t stop eating – that’s when. When you feel like you’ve been mindlessly eating and can’t remember what you last ate – that’s when. When you are tossing and turning and can’t figure out why you ‘just can’t’ fall asleep’ - that’s when. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/45cbe637-11f6-4b92-8ed3-7ca47c68f8a2/diet-diary-free-template-lifestyle-wellness-tracker.png Blog - Diet & Lifestyle Journals – How To - Make it stand out and so on for the remaining meals and snack including late night snacking. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/a9a86c1b-08b7-4b3d-9101-b905966d7055/how-to-track-calories-felicia-tsam.png Blog - Diet & Lifestyle Journals – How To A diet diary should be honest and not staged. It's not about restriction or judgment; it's about cultivating awareness and taking charge of your nutrition and lifestyle. If you drastically alter your diet while you’re keeping a short journal for analysis, the data you collected will be useless. The practice of keeping track would have still been beneficial if you take note that the exercise in and of itself altered your dietary patterns through awareness and mindfulness. If this is the case, then I would encourage you to continue tracking till these new habits become routine. Like I said earlier, it's not meant to be a lifelong practice but you can come back to it whenever you feel it would be helpful. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/65c4d105-d451-4a4b-b0f4-5478518c26fb/weight-loss-for-men-felicia-tsam.png Blog - Diet & Lifestyle Journals – How To - How to keep a diet diary or lifestyle journal: There are a number of apps which you can use to track your calorie intake as well as mealtime and exercise. Some apps also allow you to track your sleep. If you are a client of mine, you will know that I ask for more than just your dietary intake because while it is the largest part of the picture, it is not the only part. Exercise, stress, sleep and satiety are important factors to examine when trying to determine what needs to be changed in your routine or what could be impacting your weight, energy or mood. https://www.wellwithfelicia.com/blog/banana-bread monthly 0.5 2024-07-29 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/e4690196-f962-4e48-b3b9-5966e7237664/Vegan-banana-bread-low-fat-low-calorie.png Blog - Banana Bread - Ingredients: Ingredients: 2 ripe bananas 1/2 cup erythritol 1 3/4 cups of whole-wheat flour 1/2 cup of unsweetened applesauce 1 teaspoon of baking soda 1 teaspoon of salt 1 teaspoon of ground pumpkin pie spice 1/2 tsp cinnamon Optional: 1 apple or pear, peeled and finely diced https://www.wellwithfelicia.com/blog/feature-food-banana monthly 0.5 2024-02-22 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/6afc3b32-ca4a-41f5-9bb4-98f271c08f53/how-many-calories-banana.png Blog - Feature Food: Banana - How many calories are in a banana? Well, this depends on the size. A small banana can have 70 calories and an extra-large banana can have about 135 calories. Still, not enough calories to be considered a high calorie food. A medium sized banana contains 105 calories, 27 grams of carbohydrates, 3.1 grams of fibre and 15 grams of sugar. So do bananas have sugar, of course. Should you avoid banana or fruit because of it? Absolutely not! The package the food you eat comes in makes a difference. Being that this is a whole banana which contains fibre and even a small amount of protein, the sugars will not absorb the same way as let’s say table sugar. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/2e72f2d3-c018-46e7-9893-8b5b63a39876/when-to-eat-bananas.png Blog - Feature Food: Banana - When is a banana ready to eat? This is based on preference and intention. Bananas which are green are higher in starch. They can be used to reduce diarrhea but they don’t taste very good and can leave an astringent feeling in your mouth. They tend to digest slower and so if you’re looking to reduce the sugars in your diet, you would want to eat them with a little green still on the stem. If you’re looking to make a sweet drink or dessert, then you want it super spotty. This is when the banana has the highest amount of sugar and the least amount of starch as it begins to ripen. Personally, I use a lot of bananas in my smoothie so I ripen mine to have a few spots on them and then freeze them for later use. This way, the amount of starch and sugar is consistent for my daily smoothies. I do not recommend green bananas because they can cause bloating and constipation. https://www.wellwithfelicia.com/blog/love-in-the-head-health-in-the-heart monthly 0.5 2024-02-07 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/4ac6df6d-afff-473d-9e43-8756a665a1de/Felicia-RHN-Vancouver-calgary-Edmonton-Langley-nutritionist.png Blog - Love in the Head, Health in the Heart: - Exercise: Good For All Affairs of the Heart: Show your heart some love by incorporating regular physical activity into your routine. Aim for at least 150 minutes of moderate-intensity exercise per week. Activities like brisk walking, cycling, or swimming can get your heart pumping, improving cardiovascular health and overall well-being. In my experience, exercise is the best cure for heart break or if you’re lonely. If you are spending this V-day on your own, and you don’t want to be, go on a date with yourself! Take yourself for a romantic walk in nature and spoil yourself with a forest bath. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1706761323982-YDQ8DTLEUSWYTMBB1UVX/Dr-Ur-Endocrinologist-Felicia-Tsam-RHN.png Blog - Love in the Head, Health in the Heart: - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/8c4ad955-d5b9-4ab3-ab8f-d1a03155eea4/vegan-valentines-day-love-is-in-the-air.png Blog - Love in the Head, Health in the Heart: - A Valentine's Day Ode Heart Health As Valentine's Day approaches, we often hear phrases like "love is in the air" or "follow your heart." But what if we told you that when it comes to love, it's actually all in your head? While affairs of the heart may be romantic, taking care of your actual heart is a matter of lifestyle choices that involve your head, not just your emotions. https://www.wellwithfelicia.com/blog/heart-healthy-love monthly 0.5 2024-02-07 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/eb1a17cd-d9bb-474c-8a09-715772ca5d69/Alternative-valentines-day-gift-ideas-vancouver-langley-date-night-.png Blog - Heart-Healthy Love: - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/46a779e8-db18-4a5f-a66b-7fe95464470c/healthy-dessert-chcolate-strawberries-recipes.png Blog - Heart-Healthy Love: - Dark Chocolate-Covered Fruit: Seriously, what could be better than fruit and chocolate?! Dark chocolate is renowned for its heart-protective properties. Packed with flavonoids, it helps improve blood flow, reduce blood pressure, and boost overall heart health. Combine it with fresh fruits like strawberries or bananas for a delicious and heart-healthy twist on the classic chocolate-covered treat. Try our chocolate covered strawberries! https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/20883bed-2ac6-4392-b6c4-8c1d7f08decd/Holistic-health-vancouver-spa-felicia-tsam.png Blog - Heart-Healthy Love: - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.wellwithfelicia.com/blog/self-love-meal-plan monthly 0.5 2024-07-29 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/43c59f15-52cf-44b0-bd2d-1e88f7f46574/easy-overnight-oats-vegan-meal-prep-weight-loss-meal-prep.png Blog - Self-Love Meal Plan: - 1. A Sweet Kickstart: Strawberry Overnight Oats Welcome the day with our Strawberry Overnight Oats. This easy to prepare meal can be prepared from the night before so you can spend a few extra minutes enjoying… your bed. Oats are your knight in shinning armour when it comes to heart health, lowering cholesterol and controlling blood glucose. Chia seeds can reduce triglycerides in the blood with their heart healthy Omega 3 content as well as a healthy dose of fibre. The strawberries add an antioxidant and flavour boost to this heart healthy meal. Swap strawberries for cherries – because variety is the spice of heart health! Frozen or fresh, whichever rocks your heartboat. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/2d574acd-2d36-4340-87e9-801d4f5ad7e3/mushroom-steak-dinner-valentines-day-meal-prep.png Blog - Self-Love Meal Plan: - 3. Savour the Night: Portobello Mushroom Steak, Rosemary Roast Potatoes Dinner is calling! These Portobello Mushroom Steaks are the meaty alternative you’ve been missing in your life. Before we plant based folk had meat alternatives like Impossible Foods and Beyond Burger, we had mushrooms. You know what’s great about mushroom steaks? They are fewer than half the calories of a traditional steak (when prepared) with none of the saturated fat or cholesterol! A large portobello mushroom is about 120 grams and contains 5.2 grams of protein which is pretty good considering they’re only bout 40 calories! Of course, you also benefit from the almost 3 grams of fibre in this 40 calories. There is no cholesterol and there is no saturated fat which makes them a super heart healthy meat alternative. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/381f163e-a436-41c5-94ef-90b2083affc1/rosemary-garlic-roast-potatoe-holiday-sides-meal-prep.png Blog - Self-Love Meal Plan: - So, what about the rosemary roast potatoes? Ok, first of all, potatoes are a superfood and if someone tells you anything to the contrary, just nod and walk away. By super I mean they are nutrient dense, high in fibre and resistant starch. They are low in fat, rich in antioxidants, a great source of potassium and they are pretty much the most versatile and satisfying food on the planet. Second, and most importantly, they are delicious and satisfying! Eat your heart out, baby! So what's with everyone hating on potatoes? Well, with great power comes great enemies. Don’t believe the low carb enthusiasts - Potatoes are a healthy food… just don’t fry them of pile sour cream and bacon on them. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/911137aa-8fbe-45af-a151-7e635583962a/Minimalist-baker-salad-meal-prep-vegan-salads-that-dont-suck.png Blog - Self-Love Meal Plan: - 2. Midday Battle of the Heart: Kale, Lentil, and Beet Salad It’s midday and you’re feeling the love all round you but let’s get some love into your belly with a Kale, Lentil, and Beet Salad. Salads don’t need to be boring and unsatisfying. This one is both vibrant and filling. It is also super high in fibre with it’s kale and lentils and the beets can help lower blood pressure like other nitrate rich foods. Pecans, my current obsession, add the perfect crunch to this stunning salad and also add to the heart healthy profile. This salad is perfect for winter or any occasion – it's a showstopper! Mix it up with some golden beets – because who said salads can't have a wardrobe change? https://minimalistbaker.com/kale-lentil-roasted-beet-salad/ https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/0b387a64-6f50-4607-afed-ef720039495d/holiday-mocktail-cocktail-valentines-drink.png Blog - Self-Love Meal Plan: - 4. Fizzy Love Quencher: Pomegranate & Orange Fizz Wash your dinner down with a refreshing mocktail: Pomegranate & Orange Fizz – the ultimate love quencher for your heart's party. This fizzy concoction, made with 100% pomegranate juice, freshly squeezed orange juice, and club soda, is the heart's own version of a refreshing spa day. Pomegranate's antioxidants and oranges' vitamin C are throwing a heart-boosting fiesta, while club soda keeps it classy, hydrating you without the sugar crash. Enjoy it straight up or mix it up – your heart, your rules! https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/46a779e8-db18-4a5f-a66b-7fe95464470c/healthy-dessert-chcolate-strawberries-recipes.png Blog - Self-Love Meal Plan: - 5. Sweetheart Dessert: Dark Chocolate Covered Strawberries As the curtain falls on your heart-happy day, indulge in the grand finale – Dark Chocolate Covered Strawberries. It's not just dessert; it's a love affair. Dark chocolate is rich in flavonoids, and can reduce inflammation, and lower blood pressure, coupled with sweetness of strawberries you geta perfectly balanced treat that's not just romantic but also healthy. https://www.wellwithfelicia.com/blog/chocolate-covered-strawberries monthly 0.5 2024-07-29 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/46a779e8-db18-4a5f-a66b-7fe95464470c/healthy-dessert-chcolate-strawberries-recipes.png Blog - Chocolate Covered Strawberries - Serves… however many you want it to but makes about 15 strawberries depending on their size Ingredients: 1 lb. (16 oz.) strawberries, washed and thoroughly dried* 1 cup (6 oz.) semi-sweet or dark chocolate chips (I use Enjoy Life) 1/2 Tbsp. avocado oil Optional decorations: White chocolate, shredded coconut, crushed graham crackers or pretzels*, chopped nuts (pistachios, pecans, peanuts, etc.) *I use unsalted pretzels and then add sodium free salt https://www.wellwithfelicia.com/blog/pomegranate-and-orange-fizz monthly 0.5 2024-07-29 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/0b387a64-6f50-4607-afed-ef720039495d/holiday-mocktail-cocktail-valentines-drink.png Blog - Pomegranate and Orange Fizz - Pomegranate and Orange Fizz Ingredients: 1 cup cubed or crushed ice 1/3 cup 100% pomegranate juice 1/4 cup freshly-squeezed orange juice 1/2 cup club soda Assemble the drink in the order of ingredients and garnish with a slice of orange or an orange twist. Options for garnish: Slice of lime, mint leaves or a sprig of rosemary or other fruit like raspberry, strawberries or cherries. https://www.wellwithfelicia.com/blog/rosemary-garlic-roast-potatoes monthly 0.5 2024-07-29 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/381f163e-a436-41c5-94ef-90b2083affc1/rosemary-garlic-roast-potatoe-holiday-sides-meal-prep.png Blog - Rosemary Garlic Roast Potatoes - Roasted Rosemary Garlic Potatoes This recipe serves 3-4 Ingredients: 2 pounds baby potatoes, halved 3 tablespoons olive oil 3 garlic cloves, minced 1 tablespoon dried rosemary Salt and pepper, to taste 4-5 fresh rosemary sprigs, plus more for garnish. https://www.wellwithfelicia.com/blog/mouth-watering-mushroom-steaks monthly 0.5 2024-07-29 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/2d574acd-2d36-4340-87e9-801d4f5ad7e3/mushroom-steak-dinner-valentines-day-meal-prep.png Blog - Mouth Watering Mushroom Steaks - Mouth Watering Mushroom Steaks This recipe serves two people. Ingredients 2 large portobello mushrooms, stems removed and dry brushed clean MARINADE 2 tablespoons balsamic vinegar 2 tablespoons low sodium soy sauce or tamari 1 tablespoons avocado oil or preferred oil 1 tbsp maple syrup 1 teaspoon smoked paprika 1 tsp garlic powder 1 tsp tomato paste 1 large garlic clove, minced or crushed ½ teaspoon granulated onion salt and fresh cracked pepper, to taste https://www.wellwithfelicia.com/blog/strawberry-overnight-oats monthly 0.5 2024-07-29 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/43c59f15-52cf-44b0-bd2d-1e88f7f46574/easy-overnight-oats-vegan-meal-prep-weight-loss-meal-prep.png Blog - Strawberry Overnight Oats - Strawberry Overnight Oats This Recipe Serves 1 Base: 1/2 cup rolled oats 1 tbsp cup chia seeds 1 cups unsweetened soy milk ( or milk of choice) 1 tsp maple syrup 1 tbsp strawberry jam 1/4 cup strawberries 1/3 scoop of vanilla protein power (optional) Toppings: Mixed berries Sliced almonds https://www.wellwithfelicia.com/blog/interview-with-dr-ur-endocrinologist monthly 0.5 2024-07-29 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/fa05bc53-444a-4a34-95f4-13b1a0294e70/Dr-Ehud-Ur-Obesity-Specialist-VGH-Endocrinology.jpg Blog - Interview with Dr. Ur - Dr. Ur, MB FRCPC Dr. Ur is an Endocrinologist and Metabolic Specialist with more than 45 years’ experience as a doctor. He is located in Vancouver, BC and specializes in neuroendocrine disorders, diabetes and obesity. Dr. Ur's has published over 150 papers, chapters, and abstracts, with his influential work garnering over 7000 citations. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1706761323982-YDQ8DTLEUSWYTMBB1UVX/Dr-Ur-Endocrinologist-Felicia-Tsam-RHN.png Blog - Interview with Dr. Ur - Serving Sizes and Portions Guidebook Hello beautiful people! Today is a good day. We just launched our day to use guide to serving sizes and portions and are excited to make it accessible to all. Navigate nutrition labels like a pro! Our guidebook is here to simplify the overwhelming world of serving sizes and portions for you. You’ll discover: What food labels, serving sizes, and portion sizes are The current guidelines How to find the information you’re looking for on a food label and how to use it How to practically implement the information by showing you how how to build a better meal and estimate calories based on standard serving sizes. https://www.wellwithfelicia.com/blog/get-your-zzzs-on monthly 0.5 2024-01-28 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/a21be9af-e39f-4fbe-be89-bc210b595c43/Dr-Ur-Vancouver-get-a-better-sleep.png Blog - Get your ZZZ’s on! - Ok, I know you’ve heard of all of these before and I know some are simply unrealistic… I too am scrolling before bed. If you want to do the minimum and have the biggest impact, follow these three tips from the above list and you’ll be on your way to a better sleep: 1. Routine: Maintain a consistent sleep schedule. 2. Aligning your meal timing with your body's natural sleep cycle. 3. Delay Caffeine. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/0417b748-1770-494d-84b6-2e8bdcf3c504/Dr-Ur-Vancouver-get-a-better-sleep-insomnia-circadian-rhythm.png Blog - Get your ZZZ’s on! - No one wants to wake up tired or lay in bed tortured by the clock, but we tend to engage in behaviours that are counterproductive right from the moment we get out of bed. Sleep duration and quality affect all aspects of our health – emotional, mental and physical. You already know how terrible you feel when you don’t get enough sleep or enough quality sleep and how it effects your life. But you may not know that it also affects your weight and blood glucose control, which can lead to a vicious cycle - since poor sleep quality is often associated with longer feasting windows and eating more high-calorie, poor-quality foods. https://www.wellwithfelicia.com/blog/high-uric-acid-what-can-you-do-about-it monthly 0.5 2024-01-28 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/c8fae0a5-2182-4505-a205-b04e672b515f/Felicia-Tsam-RHN-Vancouver-nutritionist-weight-loss-coach-coffee-intake.png Blog - High Uric Acid - What can you do about it? - Glorious beans Drink coffee… if you want to. There is some research that suggests drinking coffee in moderation, may be associated with a reduced risk of gout. Drinking coffee may not be appropriate if you have other medical conditions or you may not like how it makes you feel. There is certainly no need to add it in if you don’t want to. Talk to your doctor about how much coffee is right for you. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/4f878802-2196-4160-b00e-16bd4255089b/Tart-cherry-juice-gout-Felicia-Tsam-RHN-Vancouver-nutritionist-weight-loss-coach-calgary-edmonton-seattle.png Blog - High Uric Acid - What can you do about it? - Jackpot -Cherries! Eat more cherries. There is some evidence that eating cherries is associated with a reduced risk of gout attacks. You can buy tart cherry juice at most groceries stores and find frozen cherries to add to meals such as oats, smoothies, soups and as a sauce all year round. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/707028c5-db6a-4721-9da4-0a9c37222991/Felicia-Tsam-RHN-Vancouver-nutritionist-weight-loss-coach-calgary-edmonton-seattle+%283%29.png Blog - High Uric Acid - What can you do about it? - Limit fish consumption Eat fish with lower purines such as salmon and tilapia. Limit fish consumption to 2-3, 4 oz servings weekly and pair your fish with plenty of high fibre vegetables. Avoid Shellfish and some fish. Some types of seafood, such as anchovies, sardines, herring, mussels, codfish, scallops, trout and haddock and tuna, are higher in purines than are other types. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/8d023824-687d-4d6f-945f-ef53b52b7712/plant-based-diet-Felicia-Tsam-RHN-Vancouver-nutritionist-weight-loss-coach-calgary-edmonton-seattle.png Blog - High Uric Acid - What can you do about it? - Up your Vitamin C game Vitamin C may help lower uric acid levels. You can increase vitamin C by increasing your consumption of foods high in vitamin C such as citrus fruits, bell peppers, strawberries and potatoes. Talk to your doctor about whether a 500-milligram vitamin C supplement fits into your diet and medication plan. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/80d2189e-fcd8-43be-ba71-a1c68c443bca/weight-loss-coach-felicia-rhn-calgary-vancouver-edmonton-langley.png Blog - High Uric Acid - What can you do about it? - Eat the rainbow Enjoy naturally occurring sugars, in fruits and vegetables. Limit consumption of naturally sweet fruit juices. Tip: Use erythritol as a sugar replacement. Avoid sugar-sweetened foods such as sweetened cereals, bakery goods and candies. Avoid pop and other drinks with added sugars. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/096f43ba-507e-4d03-9233-0a882ea273ad/Vegan-diet-Felicia-Tsam-RHN-Vancouver-nutritionist-weight-loss-coach-calgary-edmonton-seattle.png Blog - High Uric Acid - What can you do about it? - Eat more plant protein Focus on plant protein in the form of tofu, cooked beans, lentils and whole grains. Some lean meat and poultry, low-fat dairy can also be consumed. Plants contain all the essential amino acids and are a great source of fibre so they are beneficial in more than one way! Avoid protein from red meat (beef, lamb and pork(yes, that means bacon)), turkey, organ meats (such as liver, kidney and sweetbreads). Red meat consumption is associated with more than just gout so its to your benefit to reduce or eliminate it as best you can. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/fa05bc53-444a-4a34-95f4-13b1a0294e70/Dr-Ehud-Ur-Obesity-Specialist-VGH-Endocrinology.jpg Blog - High Uric Acid - What can you do about it? Felicia: “I have heard people say, “Gout is a man's disease”, is this true?” Dr. Ur: “Men and women can both get gout. Though men are overall 10 times more likely to develop gout than women. But rates of gout tend to even out after age 60 since for women, gout tends to develop after menopause.” Felicia: “Can being obese “cause” gout?” Dr. Ur: “People of all sizes can develop gout but obesity isn’t causal. People with obesity are at an increased risk of gout as it is in people who have other health problems like diabetes, high blood pressure, high cholesterol or kidney disease.” Felicia: “If I have high uric acid but my big toe doesn’t hurt, does that mean I don’t have gout?” Dr. Ur: Gout can happen in all joints in the body including the hands, elbows, knees, and ankles. The big toe is the most common place for gout attacks to happen, and many people have their first gout attack in their big toe. When people have chronic gout, often several of their joints are affected. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/b3f71b47-63b9-4508-a3e8-f50642e49806/Felicia-Tsam-RHN-whole-foods-diet-vancouver-calgary-edmonton-Dr.+Ur-Mediterranean-diet.png Blog - High Uric Acid - What can you do about it? - Think Mediterranean diet Enjoy polyunsaturated fats from sources like olive oil, nuts seeds and tofu. Limit saturated fats and fried foods. Cut back on saturated fats from red meat, fatty poultry and high-fat dairy products. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/58e84c19-f039-43b3-ba51-799ae67005f1/Felicia-Tsam-RHN-Vancouver-nutritionist-weight-loss-coach-calgary-edmonton-seattle.png Blog - High Uric Acid - What can you do about it? - Load up on fibre Increase complex carbs like those found in fruits, vegetables, beans and whole grains. These foods should be the base of your diet and the star of every plate. Avoid refined foods and beverages with added sugars or high-fructose corn syrup, and limit consumption of naturally sweet fruit juices. Note: High-purine vegetables such as asparagus and spinach, don't increase the risk of gout or recurring gout attacks so there is no need to restrict them https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/d3effcc2-f9f9-4fbd-915f-e1dee8213027/Felicia-Tsam-RHN-Vancouver-nutritionist-lab-work-blood-work.png Blog - High Uric Acid - What can you do about it? - Have you been told you have high uric acid or experienced gout? I’m guessing it’s one of the two, otherwise you wouldn’t be here - this isn’t the most popular topic. Uric acid is a chemical created when the body breaks down substances called purines. Purines are normally produced in the body and are also found in some foods and drinks. Uric acid plays a role in tissue healing via initiating the inflammatory process that is necessary for tissue repair, scavenging oxygen free radicals, and mobilizing progenitor endothelial cells. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/626231b4-494b-4cb3-b1da-60059ededef5/Felicia-Tsam-RHN-Vancouver-nutritionist-weight-loss-coach-calgary-edmonton-seattle+%284%29.png Blog - High Uric Acid - What can you do about it? - Check the scale Being overweight increases the risk of developing gout, and losing weight lowers the risk of gout. Research suggests that reducing the number of calories and losing weight — even without a purine-restricted diet — lower uric acid levels and reduce the number of gout attacks. Losing weight also lessens the overall stress on joints. Following a gout friendly diet, along with limiting calories and getting regular exercise, can also improve your overall health by helping you achieve and maintain a healthy weight. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/df3c5ca5-21bc-4251-a08f-d365e27fc504/Felicia-Tsam-RHN-Vancouver-nutritionist-weight-loss-coach-calgary-edmonton-seattle-how-much-water.png Blog - High Uric Acid - What can you do about it? - Stay well hydrated Increase Water and herbal teas. Stay well-hydrated by drinking water. Limit Alcohol. Beer and distilled liquors are associated with an increased risk of gout and recurring attacks. NOTE: Avoid all alcohol during gout attacks, and limit alcohol, especially beer, between attacks. https://www.wellwithfelicia.com/blog/demystifying-calories-a-quick-guide monthly 0.5 2024-07-29 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/7453ba7f-67bf-458d-b33c-be420757f5c0/how-many-calories-in-an-apple.png Blog - Demystifying Calories: A Quick Guide - Calories in an Apple: Calories in an Apple: A medium-sized apple contains about 95 calories. Apples offer fibre, antioxidants, and various vitamins. It is high in water and can be a great way reduce the volume you eat if you have one before your meal. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/6b7876ba-f9c3-47fb-b435-c5c34a560451/how-many-calories-in-a-sweet-potato.png Blog - Demystifying Calories: A Quick Guide - Calories in a Sweet Potato: A medium-sized sweet potato has around 103 calories. Potatoes themselves are a wonderful food - quite possibly my favourite! They are versatile, packed with fiber, vitamins A and C, it's a nutritious choice for sustained energy. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/6bfe05f9-8d8c-4098-8e96-24c74a234ee2/how-many-calories-in-a-glass-of-red-wine-calories-in-wine.png Blog - Demystifying Calories: A Quick Guide - Calories in Red Wine: A 5 oz glass of red wine contains about 125 calories. MYTH: “Moderate” red wine consumption has potential health benefits due to antioxidants. FACT: “Moderate” means whatever amount you want it to mean and has no upper limit. FACT: The antioxidants in red wine come from the grapes, not the alcohol.. FACT: Alcohol, even as little as 2 servings a week, can increase cancer risk. Solution: Cut out the fermentation process thereby cutting your health risk and calories by consuming whole fruits or fresh fruit juices(limit juice consumption). Reality: If you like wine, then a small glass 1-2 times a week is ok but try to enjoy it with friends in a healthy way. Using alcohol as a coming mechanism or as a sleeping aid is a recipe for disaster. The calorie content of wine varies. On average, a 5 oz glass of wine ranges from 120 to 130 calories. Dry wines generally have fewer calories than sweet ones. Juices will have slightly fewer calories and I do not suggest having them regularly since they do not provide any fibre. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/02d43e87-745a-4918-9ec4-29e52ed8428f/how-many-calories-in-a-can-of-tuna.png Blog - Demystifying Calories: A Quick Guide - Calories in a can of Tuna: A 3.5 oz can of tuna in water has approximately 100 calories. Tuna is an excellent source of protein and omega-3 fatty acids but does not contain fibre and has high levels of heavy metals. You should not eat large fish like tuna frequently. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/04a1f5f3-3f72-418e-9a11-fbf45d9f8cf5/how-many-calories-in-an-egg.png Blog - Demystifying Calories: A Quick Guide - Calories in an Egg: One large egg has about 72 calories. Egg whites are rich in protein but there is a lot of controversy over if eggs are a health food. I am of the opinion that they are not a health food but one can eat them as part of a healthy diet. Eggs yolks have a tremendous amount of cholesterol and while dietary cholesterol does not always increase risk, it certainly can when you are exceeding the daily upper limit as many people do. 1 egg has twice as much cholesterol as a Big Mac to put it into perspective. For a healthy person who does not have risk of heart disease or a strong family history of heart disease they could eat an egg yolk a day and a few other products with cholesterol but for someone with risk, 1 age takes up their entire daily cholesterol intake. Thats huge! that means no other animal products for the rest of the day. If you want to eat eggs, stick with the whites and have yolks infrequently. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/125f12b1-1bbe-4877-89ec-199220c9cb37/how-many-calories-in-a-banana.png Blog - Demystifying Calories: A Quick Guide - Calories in a Banana: A medium-sized banana has around 105 calories. Bananas provide potassium, vitamin C, and fiber. I love bananas! They are almost universally consumed and well tolerated. Bananas come in their own little biodegradable wrapping and are easy to transport. They are an excellent source of energy and can be used to replace eggs in baking for a lower fat baked good. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/dfe8d412-1db0-40f7-ae1d-6dae1ce0fbb5/what-do-caories-mean-calories-with-lots-of-nutrients.png Blog - Demystifying Calories: A Quick Guide - “What are calories with lots of nutrients?” Foods high in nutritions are generally whole foods but can also include some refined fortified foods like plant milks and cereals. If you opt for mostly fresh or frozen whole foods, you will be getting plenty of nutrients. Below you will find the number of calories in the most commonly searched foods. Some you will notice do not have a good nutrient profile, in other words, foods with “empty calories” such as vodka or wine but others like apples and bananas are full of fibre, vitamins, minerals and antioxidants (not a nutrients but still beneficial). https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/88aad804-d341-441b-bca1-1291bd9bf559/how-many-calories-in-vodka.png Blog - Demystifying Calories: A Quick Guide - Calories in Vodka: A shot (1 oz) of vodka has roughly 70 calories. Keep in mind that alcohol adds calories without significant nutritional benefits. This is not to say you can’t have a drink every once and a while but vodka, like other alcohol poses many potential health risks and you should be mindful when consuming it. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/c793f439-4222-4239-99e7-312f70fb2a63/how-many-calories-in-rice.png Blog - Demystifying Calories: A Quick Guide - Calories in White Rice: One cup of cooked white rice provides approximately 206 calories. While it's a good energy source (calorie source), choose whole grains for nutrients including B vitamins and fibre. I know white rice is a great vessel for flavour and there’s nothing wrong with eating it from time to time but if you are going to consume it regularly, make sure you’re pairing it with a TON of vegetables to make up for the fibre. The whole “meat, rice and veg” thing when the veg is only like 1 cup of broccoli is simply not going to provide you with sufficient fibre or antioxidants. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/5f330aeb-eb66-41be-8e99-501d85a0b188/calorie-counting-book-calorie-tracker-calorie-deficit+copy.png Blog - Demystifying Calories: A Quick Guide https://www.wellwithfelicia.com/blog/lemon-lentil-soup monthly 0.5 2024-07-29 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/0592ffc2-e933-40f0-851b-dd00559d1c25/DSC00864.JPG Blog - Fragrant Lemon Lentil Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.wellwithfelicia.com/blog/blog-post-title-two-89a69 monthly 0.5 2024-07-29 https://www.wellwithfelicia.com/blog/category/Weight+Loss monthly 0.5 https://www.wellwithfelicia.com/blog/category/Weight+loss monthly 0.5 https://www.wellwithfelicia.com/blog/category/Recipes monthly 0.5 https://www.wellwithfelicia.com/blog/tag/WELL+with+Felicia+Podcast monthly 0.5 https://www.wellwithfelicia.com/you daily 0.75 2025-10-05 https://www.wellwithfelicia.com/contact daily 0.75 2025-10-05 https://www.wellwithfelicia.com/about daily 0.75 2025-10-05 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/e2d4e15a-74a4-463f-946f-8c0a3cc6060b/felicia-tsam-Weight-loss-coach-vancouver-calorie-counting-book.jpg https://www.wellwithfelicia.com/privacy daily 0.75 2025-10-05 https://www.wellwithfelicia.com/testimonials daily 0.75 2025-10-05 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Testimonials https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Testimonials https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Testimonials https://www.wellwithfelicia.com/why-nutrition daily 0.75 2025-10-05 https://www.wellwithfelicia.com/bmi daily 0.75 2025-10-05 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1babc3a9-2e66-43fb-9fc1-b41dca742174/Calorie-Counting-Book-Dr-Ur-Endocrinologist-Obesity-Specialist.png https://www.wellwithfelicia.com/tdee daily 0.75 2025-10-05 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1713409938618-PLM2VXNI39OW86RJT6LT/Calorie-counting-deficit-weight-loss.png https://www.wellwithfelicia.com/caloriemastery daily 0.75 2025-10-05 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/fa05bc53-444a-4a34-95f4-13b1a0294e70/Dr-Ehud-Ur-Obesity-Specialist-VGH-St-Pauls-Endocrinology.jpg https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/6948e5f7-30e0-42ab-a78c-bc3fa1bdbb5f/Weight-loss-coach-calorie-counting-holistic-nutritionist-vancouver-nutritionist-vegan-nutritionist-calorie-counting-book.png https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/2ffc3d3f-8e40-4a0f-8d42-09875230d086/weight-loss-transformation-goals-Before-and-after.jpg https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/345aa9c5-4014-41c3-b81e-1b0e98100ada/Dr-Ur-Vancouver-Weight-loss-coach-calorie-counting-holistic-nutritionist-vancouver-nutritionist-diet-book-calorie-book.png https://www.wellwithfelicia.com/11-consulting daily 0.75 2025-10-05 https://www.wellwithfelicia.com/subscribe daily 0.75 2025-10-05 https://www.wellwithfelicia.com/sharethelove daily 0.75 2025-10-05 https://www.wellwithfelicia.com/home daily 1.0 2025-03-27 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/f1703c5c-daab-43c9-84e0-1179874225e9/Dr-Ur-weight-loss-doctor-vancouver-hormone-specialist.png https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1735179206499-JGKEXHTOBCXES5OGVR5F/WELL-with-Felicia-Podcast-nutrition-weight-loss-fasting-vegan-hormone-balancing-pcos-diabetes.png https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/696f1028-d5fa-49bb-97f7-584a0dc01f31/Personalized-nutrition-coach-weight-loss-vancouver-seattle-calcary-edmonton.jpg https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/20f95776-b386-4e34-8d1e-1c6244c0d6b7/Weight-loss-books-weight-loss-guides-calorie-pcos-ozempic-balance-your-hormones.jpg https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1719907603292-O0T6MFUTOCC34LPWZR6U/Calorie-counting-deficit-weight-loss.jpg https://www.wellwithfelicia.com/books daily 0.75 2025-10-05 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1706761323982-YDQ8DTLEUSWYTMBB1UVX/Dr-Ur-Endocrinologist-Felicia-Tsam-RHN.png https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1719907603292-O0T6MFUTOCC34LPWZR6U/Calorie-counting-deficit-weight-loss.jpg https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/fe51dc51-e7df-4b15-a993-8942438d2d1e/Dr-Ehud-Ur-Weight-Loss-Langley-Abbotsford-Felicia-Nutritionist.jpeg https://www.wellwithfelicia.com/calorie-mastery daily 0.75 2025-10-05 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/fa05bc53-444a-4a34-95f4-13b1a0294e70/Dr-Ehud-Ur-Obesity-Specialist-VGH-St-Pauls-Endocrinology.jpg https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/6948e5f7-30e0-42ab-a78c-bc3fa1bdbb5f/Weight-loss-coach-calorie-counting-holistic-nutritionist-vancouver-nutritionist-vegan-nutritionist-calorie-counting-book.png https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/2ffc3d3f-8e40-4a0f-8d42-09875230d086/weight-loss-transformation-goals-Before-and-after.jpg https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/345aa9c5-4014-41c3-b81e-1b0e98100ada/Dr-Ur-Vancouver-Weight-loss-coach-calorie-counting-holistic-nutritionist-vancouver-nutritionist-diet-book-calorie-book.png https://www.wellwithfelicia.com/diet-diary daily 0.75 2025-10-05 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/6e421edd-a71a-4005-9717-86de9e51e865/Diet-diary-calorie-tracker-sleep-tracker.png https://www.wellwithfelicia.com/resources daily 0.75 2025-10-05 https://www.wellwithfelicia.com/adjustedweight daily 0.75 2025-10-05 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1736450299401-944OJNVOTDCM6FU2PX3P/unsplash-image-4wtxPhvQZds.jpg https://www.wellwithfelicia.com/protein daily 0.75 2025-10-05 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1735674795611-ECM8CV6V7BXQIYZ585MI/WELLwithFelicia.png https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/453e6411-b57c-4da8-a3dc-e49fb7c83eaf/black-forest-cake-smoothie-Felicia-Tsam-Vancouver-Ehud-Ur-+weight-loss-clinic.png https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/9afbd0e0-b0a5-40e7-8ee2-45eac8628aa1/keto-pudding-recipes-vancouver.png https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/a912a4af-43e1-42cc-a078-20afde38bbd5/best-plant-based-milk-Felicia-Tsam-Vancouver-Ehud-Ur-+weight-loss-clinic.png https://www.wellwithfelicia.com/podcast daily 0.75 2025-10-05 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Podcast https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Podcast https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1735674795611-ECM8CV6V7BXQIYZ585MI/WELLwithFelicia.png Podcast https://www.wellwithfelicia.com/form-test daily 0.75 2025-10-05 https://www.wellwithfelicia.com/form-test-2 daily 0.75 2025-10-05 https://www.wellwithfelicia.com/home-1 daily 0.75 2025-10-05 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/f1703c5c-daab-43c9-84e0-1179874225e9/Dr-Ur-weight-loss-doctor-vancouver-hormone-specialist.png https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1735179206499-JGKEXHTOBCXES5OGVR5F/WELL-with-Felicia-Podcast-nutrition-weight-loss-fasting-vegan-hormone-balancing-pcos-diabetes.png https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/696f1028-d5fa-49bb-97f7-584a0dc01f31/Personalized-nutrition-coach-weight-loss-vancouver-seattle-calcary-edmonton.jpg https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1719907603292-O0T6MFUTOCC34LPWZR6U/Calorie-counting-deficit-weight-loss.jpg https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/20f95776-b386-4e34-8d1e-1c6244c0d6b7/Weight-loss-books-weight-loss-guides-calorie-pcos-ozempic-balance-your-hormones.jpg https://www.wellwithfelicia.com/get-started daily 0.75 2025-10-05 https://www.wellwithfelicia.com/get-started/11-personalized-nutrition monthly 0.5 2024-04-01 https://www.wellwithfelicia.com/get-started/add-ons monthly 0.5 2024-02-01 https://www.wellwithfelicia.com/get-started/resources monthly 0.5 2024-11-15 https://www.wellwithfelicia.com/get-started/p/smart-goals-worksheet monthly 0.5 2024-11-15 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/d8d69e16-44d5-48cb-9b7a-8f5ab0150492/SMART-worksheet-goals-Free.png get-started - SMART Goals Worksheet https://www.wellwithfelicia.com/get-started/p/spring-into-summer-package monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1706761323982-YDQ8DTLEUSWYTMBB1UVX/Dr-Ur-Endocrinologist-Felicia-Tsam-RHN.png get-started - 12 Weeks to Wellness - Complimentary Resource As a bonus, you'll receive a free copy of "Serving Size and Portions," my latest publication, serving as a handy reference guide throughout your journey. In this concise guide you will discover: What food labels, serving sizes, and portion sizes are The current guidelines How to find the information you’re looking for on a food label and how to use it Show you how to practically implement the information by showing you how to build a better meal and estimate calories based on standard serving sizes. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/5b48a5be-0119-4054-a5ed-97178935b7ac/holistic-nutrition-weight-loss-summer-body-challenge.png get-started - 12 Weeks to Wellness Introducing our exclusive "12 Weeks to Wellness" package—a comprehensive support system designed to help you achieve your weight loss and wellness goals in time for the sunny, BBQ and bikini season. Flexible Payment Options We understand that investing in your health should be accessible to everyone. That's why we offer flexible payment plans. Contact us through our website's contact page to explore the options available to you. Tailored Support Over 12 Weeks Over the course of approximately 12 weeks, we'll empower you with the tools and strategies to overcome your biggest challenges and design a plan that's tailored specifically to you. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1719822967209-Q01XIKMRVJA68UIF8V2L/Felicia-Tsam-Vancouver-Ehud-Ur.jpg get-started - 12 Weeks to Wellness https://www.wellwithfelicia.com/get-started/p/diet-diary-template monthly 0.5 2024-03-13 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1710271195109-3RMSJSLL5WE75TLLKR02/diet-diary-tracker-calorie-deficit-worksheets-diet-tracker.png get-started - Diet Diary Template https://www.wellwithfelicia.com/get-started/p/discovery-call monthly 0.5 2024-02-06 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1707198910008-99ZBZ7YQ6ST37TH5LNBV/free-nutrition-call-vancouver-langley-surrey-weight-loss-clinic.png get-started - Discovery Call https://www.wellwithfelicia.com/get-started/p/serving-sizes-and-portions-guidebook monthly 0.5 2024-08-17 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/345aa9c5-4014-41c3-b81e-1b0e98100ada/Dr-Ur-Vancouver-Weight-loss-coach-calorie-counting-holistic-nutritionist-vancouver-nutritionist-diet-book-calorie-book.png get-started - Serving Sizes and Portions https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/4bff742e-64e9-46da-b613-c5fc1de49b38/Dr-Ur-endocrinologist-hormone-spcialist-vancouver-ozempic-wegovyWeight-loss-coach-vancouver-calorie-counting-book-Felicia-tsam.jpg get-started - Serving Sizes and Portions - Your Essential Guide to Serving Sizes and Portions “I wanted to write this guidebook, with Dr. Ur’s direction, because serving sizes are severely misunderstood.” - Felicia Tsam, RHN Ever wonder what the difference between serving sizes and portion sizes is? You’re not alone! Serving sizes and portion sizes are severely misunderstood - that’s why we decided to clear things up for you. In this guide you will learn not only about serving and portion sizes but also how to navigate food labels effortlessly and how to personalize your wellness and weight loss journey. Empower yourself with the knowledge to make informed choices when it comes to your diet. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1706761323982-YDQ8DTLEUSWYTMBB1UVX/Dr-Ur-Endocrinologist-Felicia-Tsam-RHN.png get-started - Serving Sizes and Portions https://www.wellwithfelicia.com/get-started/p/one-time-dietary-review monthly 0.5 2024-02-01 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1706764329293-SJ2W1LAJZJQK2YW452JK/5.png get-started - One-Time Dietary Review https://www.wellwithfelicia.com/get-started/p/follow-up-visit-20-minutes monthly 0.5 2024-02-01 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1706764186881-1401YMJSHCWMBCX76BEG/4.png get-started - Follow up visit (20 minutes) https://www.wellwithfelicia.com/get-started/p/follow-up-visit-45-minutes monthly 0.5 2024-02-01 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1706764313871-93EAQ5F998NZX60WK5OM/3.png get-started - Follow up visit (45 minutes) https://www.wellwithfelicia.com/get-started/p/initial-consultation monthly 0.5 2024-02-01 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1706764263685-L750G8952F7LXKYETF0P/2.png get-started - Initial Consultation https://www.wellwithfelicia.com/get-started/p/calorie-mastery-worksheets monthly 0.5 2024-02-02 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1699717012897-Y36A7IGVARWFQDYCXXZV/WCM-worksheets.png get-started - Calorie Mastery Worksheets https://www.wellwithfelicia.com/get-started/p/calorie-mastery monthly 0.5 2024-07-02 https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/46560857-afea-44dd-b725-878c1916cde9/Dr-Ur-weight-loss-doctor-vancouver-hormone-specialist.png get-started - Calorie Mastery BONUS: Serving Sizes & Portions - "The 'track, assess, and adjust' approach to weight loss is for anyone aiming to achieve their weight loss goals, particularly for those who are frustrated despite 'doing everything right' and still struggling to lose weight." -Dr. Ehud Ur https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/25cf539b-5523-42a3-aa36-eede94bff0bd/Dr-Ur-Felicia-Tsam-Endocrinology-vancouver.png get-started - Calorie Mastery BONUS: Serving Sizes & Portions - In three essential phases, we empower you to: Determine a SMART and healthy weight goal. Calculate your estimated energy needs. Find your ideal calorie deficit. Identify the macronutrient ratios that work best for your unique body. Learn how to track your progress accurately. Continuously assess and adjust your targets every 4 weeks for ongoing success. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1713410036085-6YZU4TM1972URX8LKU2H/Weight-loss-serving-sizes-portion-control.png get-started - Calorie Mastery BONUS: Serving Sizes & Portions - Your Essential Guide to Serving Sizes and Portions Servings and portins, simplified “I wanted to write this guidebook, with Dr. Ur’s direction, because serving sizes are severely misunderstood.” - Felicia Tsam, RHN Ever wonder what the difference between serving sizes and portion sizes is? You’re not alone! Serving sizes and portion sizes are severely misunderstood - that’s why we decided to clear things up for you. In this guide you will learn not only about serving and portion sizes but also how to navigate food labels effortlessly and how to personalize your wellness and weight loss journey. Empower yourself with the knowledge to make informed choices when it comes to your diet. https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/8051b990-e3fe-4119-b556-33167604f619/3.png get-started - Calorie Mastery BONUS: Serving Sizes & Portions - Don't let confusion hold you back any longer. Calorie Mastery is a user-friendly downloadable and fillable PDF. Inside, you’ll find: Fillable* workbook for easy-to-understand calculations A SMART goal worksheet to define your objectives Fillable calorie tracking worksheets for easy assessment and reflection Access to online calculators at wellwithfelicia.com to simplify the process *The sheets are fillable once downloaded onto your device (computer, tablet or phone). The sheets are not fillable in the browser. If you are using a phone, save the item to your “file” or import to any document management system you use (Microsoft, Docs etc.). https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/fe51dc51-e7df-4b15-a993-8942438d2d1e/Dr-Ehud-Ur-Weight-Loss-Langley-Abbotsford-Felicia-Nutritionist.jpeg get-started - Calorie Mastery BONUS: Serving Sizes & Portions https://images.squarespace-cdn.com/content/v1/645434aa9ac5dd782bc2872c/1713410036085-6YZU4TM1972URX8LKU2H/Weight-loss-serving-sizes-portion-control.png get-started - Calorie Mastery BONUS: Serving Sizes & Portions