Marnie Van Esbroeck, Dietitian

05/24/2023

Proper tong use is critical.

03/31/2023

This is such a lovely story!

A woman from Chilliwack is going to extraordinary lengths to help feed low-income seniors and those who are unhoused in her community. The retired nurse is u...

02/16/2022

I love these tips to cook more at home!

1. Keep ingredients in your pantry simple and minimal
2. Make meals that don't require you to look up a recipe
3. Keep it simple at first until you've built the habit, then start adding in new recipes

We often think that if we can just find the right meal planning system, app or printable, THEN we'll be able to stick with it. But what if there is no magic ...

11/03/2021

😂

I'm gonna try this one! 🤣🤣🤣

10/28/2021

I've been encouraging a lot of 'non-scale' goals lately. We (humans) like weight goals, because it's easy to measure. What improves the quality of your life though are the things that aren't easy to measure:

🍎 Energy levels
🍎 Your relationship with food
🍎 Improved sleep
🍎 Better digestion
🍎 Improved mood

I could go on!

It's totally fine to have a number in your head, but just remember it's just that: a number. It doesn't define your worth or quality of life.

03/07/2021

Foods you probably didn’t know you can freeze:

🥛Milk, cheese, butter
🍶Condiments, spices (Costco ranch and garlic, I’m talking ‘bout you)
🧅Grab a bag of onions, dice them ALL and freeze. Thank me later.

What other surprising things do you freeze?

01/23/2021

🥄 PC Skyr Yogurt - 100g individual cups (about 1/2 cup) have 6g of sugar with 10g of protein 🙌
🍅 Simply Natural Tomato Sauce - Have a look at your tomato sauce, there can be a lot of added sugar. This sauce has 4g per 1/2cup serving. I always pick this one up . 👇 If you know of a brand that's lower in sugar, would you share with me in the comments below?
🍫 If you have a chocolate craving, I love Fibre 1 products (9g per serving + fibre!) or sugar-free jell-o. Mix your jell-o with Fairlife milk or 1/2 milk and 1/2 plain yogurt for added protein.
🍎 Lightly sweetened apples & cinnamon oatmeal has 1/2 the sugar of the regular stuff, I don't notice a taste difference at all (4g per serving).
🍐 Fruit canned in water. I've been buying a lot more canned fruit lately, I really like the convenience and when you buy the kind packed in water, you save on added sugars.
🥛 Fairlife milk is filtered to be high in protein and low in sugar (it is ). It isn't as sweet as regular milk. I like adding it to my coffee, smoothies, and baking recipes to boost protein (6g lactose, 14g protein).
🥄 Cereals can be loaded with sugar. If you really like sugary cereal, maybe try mixing it with a low sugar brand. On those days I'm not feeling eggs, I like Special K Protein cereal, Fibre 1 or Nature's Path Heritage O's to name a few.

This post is . I just genuinely enjoy and buy all of these products regularly!

01/22/2021

8 is enough, 9 is fine.

I want you to imagine your favourite yogurt is out of stock. In fact, the whole shelf is bare, and all that's left is plain yogurt 😤. So you buy it. How many teaspoons of sugar/honey/maple syrup do you need to add to sweeten it to your liking? 1? 2? ... 5? 6? I kid you not, some flavoured yogurts have up to 6 teaspoons of sugar in a single serving.

✨ When it comes to sugars remember this: "8 is enough, 9 is fine".

4g (grams) of sugar is equal to 1 tsp. 8g is equal to 2 tsp and so on. 8 is enough, 9 is fine... more than 10 and the amount of added sugar is creeping up to 3 tsp! This goes for white sugar, brown sugar, honey, maple syrup, etc... they are all the same in terms of their molecular weight (trying to impress you with my fancy science knowledge).

This isn't a strict rule, there must be balance! Head over to https://rdmarnie.ca/8-is-enough/ where I explain more.

🤔 So, how many teaspoons of sugar did you put in that yogurt??

01/17/2021

My first recipe is up. It won't be a blue Monday tomorrow if you have leftover pizza. This recipe for cauliflower pizza dough combines the taste of traditional pizza dough with the goodness of cauliflower. https://rdmarnie.ca/cauliflower-pizza/

01/04/2021

First blog post is up! 🙌

https://rdmarnie.ca/four-things-to-start/

Today, I’m talking about some things you can do to set yourself up for success on your weight loss journey, before you even start with the way you eat. I’m sure you’re eager to get started, but slow and steady is the way to go. 🐢

👇 Let me know in the comments, what healthy habits are you taking on in 2021?