Your Dominion Dietitian Team

04/03/2022

There are many reasons to see a dietitian- check out 5 reasons a dietitian can help you!

Book a free, 15 minute phone consultation to learn more about which 1:1 or group services can help you reach your nutrition goals!

Virtual and in-person consults available

04/02/2022

Although the word ‘diet’ may be in the title of Dietitian, rest assured that I do not recommend diets for the purpose of weight loss ❌

Weight loss diets are rooted in convincing people that our bodies are not good enough the way they are, food restriction, and ignoring our own internal signals or intuitive eating. This is diet culture that is found everywhere and is a multi-billion dollar industry designed to perpetuate the myth that thin is 'better' 🙄

Weight loss diets rarely elicit the results hoped for and often come along with so many negative byproducts not anticipated including unhealthy food relationships, disordered eating, social consequences, eating disorders, guilt, shame, weight cycling, irritability and other long-term effects including increased risk of chronic diseases 😕

Diet is the word I use for the way we eat and the foods we eat. We would ideally base our diet on self respect and have it consist of nourishing, body-fueling behaviors that make us feel good and come from healthy food relationships 🌯

Let’s enjoy the foods we eat and eat the foods we enjoy 🍩🥗

04/01/2022

Mindful Eating is purposefully paying attention to the act of eating without judgement 🍽

It has nothing to do with being more educated about the composition of the food or its effects on our health 📚

It has more to do with tuning in to our body’s senses, slowing down while eating, and can be a form of stress management 🧘

So in the chaos of everyday life, I challenge you to have a mindful meal today:

Turn off the tv
Keep the devices away
Sit to the table
Clear a spot and set your place
Drink from your favourite glass
Give yourself time
Really taste each bite

... and notice how the food makes your body feel and how it feels in your body 🧠

If being more mindful, managing stress levels or just enjoying your food more are goals for you, mindful eating is a great place to start 🛣

03/29/2022

It can be hard to think of all foods as neutral and carrying no morality, when everywhere we look we see some foods praised and others demonized 😇 😈

It’s important for a healthy relationship with food to keep in mind that foods are not simply good vs bad (just think of how we feel when we like a food generally deemed ‘bad’- we feel like a ‘bad’ person!)… all foods can fit in a healthy diet and all diets may look different for a variety of reasons- and that’s okay! 🥘🍔🥗🌯🍝🍛🌮

The only ‘bad’ foods really are those that you are either allergic to or do not feel good in your body- or those that are spoiled! 🗑

Shifting our mindset here can have huge implications for healing our relationships with food, which leads to better health outcomes for everyone 👍🏻

So let’s include dessert right on the meal plate, enjoy a wide variety of different food and put the pedestal away 🍪

To get a better understanding of what it’s all about, my on-demand webinars ‘Mindful & Intuitive Eating’ and ‘Ditch the Diet’ both go over the shift from diet culture mindset (generally composted of counting calories, good/bad foods and reliance on external eating cues) to mindful and intuitive eating (listening to your body, the hunger and fullness scale, gentle guidelines and nourishment).
Send me a message to get access :)

03/26/2022

I finally tried baked oatmeal last weekend and it’s kind of a game-changer! 😁

We already know that oatmeal is a great source of soluble fibre, but cooking it on the stove-top can get a little boring after a while…. 😐

Here’s what I did:
🍌 Mash a layer of bananas on the bottom of the pan (2 for a bread pan)
🥛 Add a layer of oats and mix with milk or milk alternative of choice
🍓 🫐 🍒 Top with a layer of berries (I used frozen dark sweet cherries and last summer’s strawberries and blueberries we picked :))
🧑‍🍳 Bake at ~375 for 45-60 minutes

Such a great way to get in our fibre, fruit and antioxidants!

Pair with Greek yogurt or top with peanut butter for a balanced meal 👍🏻

03/25/2022

Would you believe me if I told you these foods include plant-based sources of protein 🌱

Tofu, black bean brownies, lentil granola bars & 'meat'loaf made with lentils & mashed tofu- so yummy 🍲

In Monday's plant-based webinar, we will cover all the plant based protein options, provide recipes, cooking tips and inspiration for your next plant-based meal 🌱

This is a current hot topic as many people are looking for ways to stretch their food dollar and incorporate more plant proteins into a healthy diet pattern 🧆

Register here: https://dietitianwebinars.ca/?created_by=118 -list

Search and browse webinars provided by Loblaw dietitians and register for webinars of your choice.

03/24/2022

You can often hear me say "Eat the Rainbow" 🌈

A great way to get in a wide variety of colors of fruit and vegetables is to create a 'rainbow-cuterie' board.

All the different colors represent different nutrients, so I encourage including a variety of tastes, textures and colors for satisfaction and variety!

What will your board include?!

03/21/2022

What is a Registered Dietitian? I get it- the definition of Registered Dietitian can be a little unclear

Registered Dietitians:

Are regulated healthcare professionals like doctors, nurses, physiotherapists​ & pharmacists

Practice using evidence-based approaches

​Are the only nutrition professional with credentials to work in hospitals

​Work in hospitals, community health centers, clinics, private practice, industry settings and grocery stores!​

Work with you to establish personalized and realistic nutrition goals

Are any of these facts surprising or new to you?

03/16/2022

The littles are listening- words matter 💬

Words do matter ✋Things that we say to or around our kids can be baked into their minds as what’s “normal” and “right”.

None of us want our kids growing up in diet-culture like we did, so it’s worth being aware of how we speak about our bodies and our child’s body. 👧🏽

If we want our kids to accept and celebrate their bodies as well others’ we need to model the same. This means ridding our homes of diet culture and weight stigma before our kids can do the same outside of the home. This is important work. And little, subtle shifts in dialogue make a big difference 😉

Celebrating weight acceptance, diversity and inclusion, and promoting intuitive eating are paramount to raising kids with a positive body image and relationship with food, and to them passing along the same messages, patterns and words to their peers and future kids ❤️