6 Things I Learned from Visiting a Holistic Nutritionist

Lemon water holistic-nutritionist

By: Daniela DiStefano

Have you ever thought about visiting a holistic nutritionist?

Whether we’re constantly thinking about it or only pay attention when our bodies feel off, the relationship we have with food defines how we live and impacts our overall well-being. Maybe it’s growing older, work stress or lifestyle changes, but lately I’ve been giving my nutrition more thought and wondering what I can be doing to improve how I feel.

In almost perfect timing I was invited for a consultation with Kate Leinweber, B.Sc. R.H.N – a holistic nutritionist in Toronto to discuss how to re-program my food choices with advice that suits my lifestyle and body.

Here are some things I learned from Kate that might work for you too:


1. Practice mindful eating: Kate says the food we eat should feed our souls, and that consuming meals should be something we enjoy and savour. Paying attention to what we’re eating, how much of it and how it makes us feel as we’re eating it will help us to become drawn to what’s good for us and what our bodies are needing.

I often find myself multitasking while eating, (emails, TV shows, scrolling through Instagram) but now when I stop to pay attention to my eating I can be more conscious of the messages from my body and take pleasure in appreciating the foods I am enjoying and that are nourishing me, and avoid the ones that cause me discomfort.


2. Start with dairy and meats if you’re looking to eat organic: A completely organic diet may not be realistic for everyone, but if you’re wondering which items to focus on, Kate says dairy and meat products are most important. This is because animal products have the highest build up of pesticides. Choosing grass-fed meats delivers higher Omega 3s than grain-fed varieties and acts as an anti-inflammatory, while whole, non-homogenized organic milk is less processed and has more vitamins.


3. If you’re going to drink, have some gin: Moderation is key when it comes to alcohol, but if you’re going to enjoy a cocktail Kate recommends toasting with gin as it’s known for its herbal and medicinal properties.


Kate Leinweber Toronto holistic nutritionist

Kate Leinweber, Holistic Nutritionist

4. Smaller, more frequent meals saves you from the 3 p.m. sugar crash: I told Kate I frequently find myself craving something sweet a couple hours after lunch, and she says it’s probably because I haven’t eaten enough things to give me energy throughout the day. Eating more healthy fats like olive oil, flax oil and organic butter will help you feel fuller longer, and foods like granola and yogurt, cheese & crackers, a smoothie or toast with almond butter help balance blood sugar so your energy stays even through the day.


5. A morning elixir helps with tummy troubles: One of my biggest concerns before visiting with Kate was the frequent stomach discomfort I would experience after eating. She recommended a simple remedy of warm water and lemon first thing in the morning to support digestion and minimize the chance of suffering from stomach pains, and I’ve also gotten into the habit of drinking lemon water throughout the day. She also suggested taking a tablespoon of apple cider vinegar before dinner to stimulate digestion before eating dinner or whenever stomach pain may occur.


6. You can go six weeks without coffee: As another method to aid with my tummy troubles Kate challenged me to adjust my diet and eliminate coffee, black tea, sugar and processed foods for six weeks. The first days naturally were tough to adjust, especially during the work week, but I found once I stopped focusing on what I could not have and concentrated on the things I could enjoy I hardly missed the change. And once I did start drinking coffee and incorporating sugars and some processed foods back into my diet I found myself feeling less dependant on them and gravitating towards them less.


Curious about visiting a Holistic Nutritionist? Get in touch with Kate at www.Greenresonance.com


— Daniela DiStefano




  • Really interesting tip about the apple cider vinegar before dinner.
    Great job on taking this step! I’m going through similar process now… Looking forward to see what you discover!

    • Kate Leinweber

      Let us know how the apple cider vinegar affects your digestion Alla! 🙂

      • I never knew what the benefits of apple cider vinegar was for until now! Thanks for the tip ladies.

  • Geoff Marcy

    Most “in the know” holistic nutritionists are recommending avoiding dairy, eggs and meat entirely. Rice or almond milk is a good choice. Avoiding the 8 main GMO crops and the dirty dozen, should be top priority when choosing organic.

    • Kate Leinweber

      Thanks for your comment Geoff. Excellent tip on the dirty dozen list and to avoid the GMO crops. They are soy, corn, canola, sugar beet (sugar) – these are grown in Canada. And cottonseed, papaya, squash and milk products are imported or show up in processed foods.

      It is not true to generalize that holistic nutritionists recommend avoiding animal products. I recommend avoiding the conventionally produced versions of these foods since they are processed, full of pesticides and other additives. The organic and grass-fed versions are full of CLA, omega-3’s, and provide required support to the digestive, immune and hormonal system.

      I have learned how important animal products are first hand after being a vegan and a raw foodist for years, and having my health get worse and worse. If you want to read more about it check this out: http://greenresonance.com/balanced-nutrition

      • Geoff Marcy

        Sorry you suffered on those diets. It’s true many vegans, vegetarians, raw-foodists are unhealthy, which is why I never used those terms. Often vegetarians are consuming as much or more animal protein than non-vegetarians through dairy. Often vegans are not eating the whole foods and instead consuming powders, processed foods, liquid calories, simple carbs and a limited selection due to preferences or lack of info. Heck, even Oreo’s are vegan!

        I’ve been on a plant based (fruits, vegetables, legumes and grains) for over 2.5 years and I’m very active (running) and feeling great. My weight and strength are great and I have no known health problems, blood work is excellent!

        I’m curious, under what circumstance could you possibly recommend dairy, which its known to cause a host of health issues (allergies, skin problems, and even promote certain types of cancers etc.)?

        I’m sure you are aware of the work of Dr. T Colin Campbell and Dr. Esselsyn. I also follow the work of Dr. John McDougall. The China Study provided a great amount of scientific research in animal protein and its correlation to heath problems in humans. Can we handle a certain %? Yes, but its very low (certainly no where near the western diet levels) I’m not aware of any health benefits to doing it. And it’s certainly a slippery slope for most people.

        • Kate Leinweber

          I was a very well researched vegan and raw foodist and when i studied holistic nutrition learned that we are all very different a require very different foods to support health. Conventional dairy certainly causes those issues you listed, but organic, unprocessed and if raw is legal in your area there are a lot of health benefits. You are correct on the amount of dairy being consumed in north america is over the top, and that is why i recommend switching to organics because most people are inhibited by the cost and will reduce their dairy consumption. It’s about figuring out what works for people in the real world. The China study quotes research on isolated, process animal proteins from conventionally raised animals. It does not quote research from whole, unprocessed animal products that were raised with organic natural feed.

          Check out the research of Dr Weston A. Price. Dr Mary Enig, Dr Thomas Cowan et al who research nutrition from high quality animal products.

          That said, if you personally feel great. Amazing! Don’t change anything! It is everyone’s personal journey to find health. The recommendations listed in this article were specifically made for the author, Daniela’s challenges.