Kyra Mark Miller Toronto Nutritionist
BSc. Nutritional and
Nutraceutical Sciences
Your Health
Your health is the most important aspect of life to keep tract of for longevity and overall well being. Being aware of what foods you are consuming and how they can benefit or harm your body is key in order to reduce the risk of developing various diseases. Many diseases can be prevented through a healthy diet and exercise regime. By gaining a better understanding of food and nutrition, Kyra can help you with your goals for healthy living. Be it losing weight, gaining weight, looking great, disease risk reduction, longevity, or simply learning more about food, we can work together to achieve your goals.
Weight Management
The best method for losing weight is to eat less and be more physically active. Choosing smaller portions of healthy foods and being more active each day will help you control your weight – without the ups and downs of fad diets. By learning more about nutrition, healthy foods can be incorporated into your every day life in fun and delicious ways. Learning how to reduce portion size while maintaining satiety can help you achieve your ideal weight and maintain it for years to come.
Services & Fees
Nutrition Counseling
Whether you are looking to lose weight, gain weight, address specific dietary requirements, prevent development of disease, or simply want to gain a better understanding of food and nutrition, Kyra can help by customizing a plan to help you meet your goal. Not sure if you will benefit? Come in for a free 15 minute consult to see how I will help you acheive your goals!
Initial visit - 100$ (1 hr session)
Follow up visits - 45-65$ (30-45 minute sessions)
Pre and Post-Natal Nutrition Counseling
Proper nutrition during pregnancy is essential in ensuring both the mother and baby's good health. Specific changes in dietary requirements are suggested to ensure proper fetal development. Post-natal nutrition is just as important to ensure proper breast-milk composition and infant health.
Initial visit - 100$ (1 hr session)
Follow up visits - 45-65$ (30-45 minute sessions)
Pediatric Nutrition
When should you start feeding your infant solid foods? What should you start feeding them? Is organic better for my baby? What foods are associated with allergies and food sensitivities? The list of questions new parents face is extensive. Kyra can help introduce safe and nutritious foods to your infant to ensure proper development, discuss various ways to offer foods to your infant, as well as teach you how to become aware of possible food sensitivities that may arise.
Nutritionist fees - 60$ (per 1hr session)
Supermarket Tours
Not sure what to buy when you're grocery shopping? Kyra can assist you in choosing healthy foods to bring home and explain nutrition facts as we go along. Health claims and advertising can be deceiving and confusing, so Kyra will help interpret these claims and increase your everyday awareness.
One tour - 30$ (30 minute grocery shop assistance)
Pantry Makeover
Having the right foods on hand can make nutritious meals fun and spontaneous. With a pantry makeover, Kyra will help you clear away temptations and explain the top pantry staples to always have on hand to inspire your next meal.
Makeovers - 50$ (per 1hr session)
Cooking Classes
After receiving nutritional counseling, it can sometimes be a challenge to incorporate the advice into daily food routines. If you are not sure how to cook the advised food, Kyra can assist you in meal prep in order for you to learn how to apply the nutritional guidelines into your meals. From basic food preparation, to entire meal cooking classes, Kyra can assist in your cooking and meal preparation in order to best suit your needs.
Classes (in clients home) - 65$ (per 1hr session)
Photo by Alexandra Mark Miller
10 Healthy Foods
Snacking made fun! Here is a list of the top ten foods and snacks with a brief explanation as to why they are so beneficial to your health.
1
Calories: 40 per cup
Nutrients: an excellent source of vitamin K, A & C, manganese, fibre and calcium
Benefits: strongly anti-inflammatory, filling, high in antioxidants, detoxification, immunity, and heart health
Kale
2
Spinach
Calories: 14 per two cups
Nutrients: Rich in folate, vitamin A, D & K, calcium, iron, magnesium and manganese
Benefits: eye health, anti-inflammatory, high protein quality and lowers cholesterol
3
Soybeans
Calories: 150 per half cup
Nutrients: Rich in vitamin B1, vitamin B2, iron, magnesium, phosphorus, insoluble and soluble fiber, omega-3 fatty acids, polyunsaturated fats and protein
Benefits: bone & teeth health, immune booster, muscle repair, improve heart function, may reduce menopausal symptoms
4
Chickpeas
Calories: 150 per 1/2 cup
Nutrients: high in fibre, folic acid, iron, protein, phosphorus, magnesium, copper and manganese
Benefits: reduce cholesterol, weight loss & satiety and decreases your risk of developing type 2 diabetes
5
Quinoa
Calories: 100 per 1/2 cup
Nutrients: fibre, magnesium, zinc, copper, iron, protein, phosphorus, riboflavin and manganese
Benefits: Magnesium alleviates migraines, iron and riboflavin improve energy metabolism and manganese is an antioxidant
6
Yogurt or Kiefer
Calories: 140 per cup (plain low-fat or non-fat)
Nutrients: Rich in pantothenic acid, riboflavin, calcium, phosphorous, potassium and iodine
Benefits: contributes to colon health, boosts immunity, increases absorption of other nutrients, a pro-biotic that improves intestinal health, lowers cholesterol, and has protein that is better absorbed than from cows milk
7
8
Salmon & oily fish
Calories: 157 per 3 ounces
Nutrients: Rich in biotin, vitamin B12, niacin, vitamin B6, vitamin D, potassium, omega-3 fatty acids, protein, selenium, phosphorus
Benefits: improves cardiovascular health, lowers bad (LDL) cholesterol and increases good (HDL) cholesterol, improves mood and cognition, joint protection, visual health, decreases certain cancer risks, and is anti-inflammatory
Guava
Calories: 40 per fruit
Nutrients: Rich in vitamin C, carotenoids, folate, potassium and fibre and lycopene
Benefits: aids in weight loss, low sugar content compared to other fruits, protects against diarrhea & constipation, decreases cold & cough symptoms, improves skin appearance, reduces cholesterol and the risk of certain cancers
9
Calories: 45 per cup
Nutrients: vitamin C, carotenoids, potassium, fibre and the amino acid citrulline
Benefits: anti-inflammatory, antioxidant, muscle relaxant, filling and reduces cholesterol
Watermelon
10
Calories: about 50 per cup, varies
Nutrients: anthocyanins, catechins, fibre, vitamin C and phytochemicals
Benefits: antioxidant, filling, cancer protective, eye health, lower cholesterol, improve skin health, anti-inflammatory, regulate blood pressure and promotes weight management
Berries