Westcoastdietitian

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Westcoastdietitian

Dietitian, RD
-Plant Based Eating
-Women’s Health
-Cancer Care
-Gut Health
-Weight Management

08/09/2023

As I close this chapter of private practice, Westcoastdieititian and my time at Nutrition Well, I am excited to announce that I will be starting school for my Masters of Health Studies in the fall! ✏️

Thank you to all the amazing people I have had the privilege of connecting with throughout the last couple of years on this adventure!

07/27/2022

Green powders
Yes I’m a little late to the party..but the questions around green powders seem to still pop up every once in a while!
Let's start with: No, it will not provide you with a magical source of energy, balance your hormones, or alkalize your body- because no food or supplement can do that.🪄 Our bodies are much wiser than flashy marketing terms! Green powders can be seen as a nutritional supplement and can be helpful to fill in the gaps if we are not meeting our nutrient needs through a balanced diet. But a budget friendly multivitamin will have your bases covered too and have the same benefit. 💰
Remember that with nutrition, more is not always better. Taking in too much iron is inflammatory and can increase your risk of heart disease, too much Vitamin E can interfere with your body’s ability to clot blood, too much magnesium can cause the runs 💩
Bottom line: It will never make up for a poor diet, and you may be better off getting your nutrients from the OG source- Food! 🥬 Which will have the antioxidants but also have fiber. Our bunny Ferrero approves this message! 🐰

05/18/2022

Food Freedom on Vacation part 2:

Trying the local food is one of my favourite things about traveling! It is an important aspect of experiencing a culture and learning about the tradition, history and heritage of a place. 🇹🇷

If you’re living with food rules, and stuck in a rigid black and white mentality around food, it can really take away from the overall experience of the trip. When you’re obsessing over the food in any regard- that can potentially rob you of your capacity to feel fully present in the moment in non-food related experiences. 🧘‍♀️

Food should add to your experience, not take away from it. 👍 Let's appreciate all that food means for us, beyond fueling our bodies. 🥰

04/04/2022

You may have noticed the majority of my posts include exercise as a way to support your overall health in addition to nutrition. Exercise has sooooo many benefits! 💪

-Increased mood through the release of endorphins
-Supports your immune system
-Enhanced sleep
-Prevention of several chronic diseases
-Relieve stress
-Promotes regular bowel movements

Plus Its just dang fun and should put a big smile on your face! 😊

03/28/2022

Another delicious recipe from our nutrition student 😋🌱

Cauliflower nachos:

Nachos are very versatile, Here’s the recipe for cauliflower nachos. It’s packed with full of nutrients from fresh vegetables.

Ingredients:- 1 cauliflower head, 1 tomato, 1 small onion, cilantro, tortilla chips, 1 jalapeño, 1 avocado, 1/2 cup of Tex-mex cheese,1/2 lemon, salt, pepper, nacho or taco seasoning.

- Let’s begin by marinating cauliflower with some oil and nacho or taco seasoning.
- Oven bake it for 20 mins at 350 C
- Make fresh salsa on side by mixing finely chopped 1 tomato, 1 small onion, cilantro, 1 jalapeño, juice from 1/2 lemon, salt, pepper.
- Plate the cauliflower nachos add 1/2 cup of Tex-mex cheese, let it melt for a min
- Dress it with tortilla chips, 1 avocado, sour cream (yogurt for healthy alternative) and freshly made salsa.
- Enjoy 😊

03/21/2022

Shakshuka is not just fun to say, but it's a delicious dish suitable for any time of day! Shakshuka is made with eggs poached in a tomato sauce with various spices and toppings.

I love making Shakshuka for a cozy warm dinner by the campfire, served with some hummus, pita bread, and avocado.

Saute ½ of an onion, 3 cloves of garlic, 1 large bell pepper, 1 zucchini in 2 tbsp of olive oil.

Add 2 tbsp of tomato paste, 1 tsp ground cumin, ½ tsp smoked paprika, ¼ tsp red pepper flakes, 1 large can of fire roasted crushed tomatoes.

Using the back of a spoon or spatula, make space in the sauce mixture to crack the eggs into.

Next, sprinkle with crumbled feta cheese and cover pan with a lid.

Let cook until egg whites are done (around 10 minutes), making sure not to overcook (you want the yolks to still be soft).

Sprinkle parsley and pepper and enjoy!

03/07/2022

Are your bowels giving you the silent treatment? 🤫

Here are 5 tips to get those bowels moving and just “let it go” (Picture courtesy of an outhouse on a backpacking trip last summer😂)

1) Hydration: Dehydration is one of the most common causes of constipation. Your digestive tract needs water to keep food moving through it.

2) Movement: when you move your outer muscles, you are engaging your inner organs in movement too! By walking, stretching, biking, practicing yoga etc this may stimulate your bowels.

3) Fiber: Increasing a variety of fiber in your diet can help with bulking your stools, increasing transit time, and softening stools (and a million more health benefits). One of my favourite supplements in addition to high fiber foods is psyllium husk.

4) Magnesium may help relax the muscles in the intestines, helping the stool pass. Focus on magnesium rich foods (pumpkin seeds, almonds, dark chocolate, spinach), or try 150-200mg of a magnesium supplement.

5) Natural Laxatives: Some foods have the potential to have a laxative effect! These foods include prunes, prune juice, papayas, pears, apples, dried apricots and rhubarb.

03/04/2022

Check out these delicious vegan oat cookies made by our nutrition student 😋 🍪

Happy Friday! Woooo! 🎉

02/22/2022

The key takeaway from the last post on sustainable eating is to have a more plant based way of eating. So…What is a plant based diet? 🙋‍♀️

People use the term plant based for dietary patterns that are entirely or mostly composed of plant foods. 🥕This is different from a vegan diet as people who identify as vegan typically also adopt a vegan lifestyle (avoiding material goods like makeup, shoes, clothing made from animal sources). 🌍

What’s so hot about a plant based diet?? It’s the one diet that has been evidently proven over and over that has been shown to reduce the risk of certain chronic diseases such as ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity.

One of the biggest impacts YOU can have on your health, animal welfare, and the environment is adopting a more plant based way of eating- and that doesn’t have to mean 100% of the time.

Ultimately, we don't need labels to define any boundaries of our diet. 🙅‍♀️Do what you can realistically and provide room for barriers and personal preferences.

Stay tuned for more plant based recipes! 👩‍🍳

02/14/2022

Sustainable Diets:

This is a topic that is near and dear to my heart, as we have seen the impacts of climate change even in B.C.’s “mild” weather regions, from raging wildfires to devastating floods this past year.

From farm to fork to waste, each stage of our food system has consequential environmental impacts that are damaging our home.

So what can we do to eat more sustainably?
🌍The number one thing you can do is eat a more plant based diet. Plant based foods use far fewer resources such as land and water.
🌍 Carry a reusable water bottle with you
🌍Use reusable grocery bags and produce bags when shopping
🌍 Use reusable containers to pack lunches or leftovers
🌍 Look for foods that have limited packaging
🌍 Produce less food waste by creating a meal plan and grocery list. In developed countries, 222 million tonnes of food are thrown out per year. At the same time, up to 690 million people today are hungry, while 3 billion people can’t afford a healthy diet.
🌍Choose fresh fruits and vegetables that are grown in season and locally.
🌍Check your fridge before going grocery shopping for foods that need to be used up soon.

And no, you don’t have to check all the boxes ✅
By making even one change, you will already be contributing significantly to living more sustainably. 🥰 Check out this carbon footprint chart from the Environmental Working Group for some fast facts:

http://www.ewg.org/meateatersguide/at-a-glance-brochure/

11/08/2021

I love love love tofu. In meals, desserts, and even drinks! Especially as a plant based eater, tofu is definitely a staple for a delicious source of protein, calcium, and iron.

My favourite ways to use tofu:

Silken tofu: blend into smoothies, whip into creamy plant based dessert

Soft tofu: add to soups, substitute as soft cheese

Firm: scramble with some turmeric and nutritional yeast, crumble into taco filling, blend into thick puddings or sauces

Extra firm: cube and statute for stir fry’s and curry’s, grill, or baked (TIP: use cornstarch to get them nice and crispy!)

11/01/2021

Coffee 101 ☕️
Coffee alone has more than 1,000 bioactive compounds that may have beneficial antioxidant and antiinflammatory properties! 🤩

BUT…. it’s important to note that those health benefits are associated with the coffee bean, and not any specialty coffee beverage that could be loaded with sugar and dairy.
Here are some small tweaks to try with your morning coffee:

-Switch your creamer for milk
-Add half of your usual amount of sugar (whether that is honey, agave, raw sugar, etc.)
-Try flavourings like cinnamon, cacao powder, vanilla.
-Find a coffee blend that you like that isn’t too bitter

PRO TIP: Coffee contains tannins, which can inhibit the absorption of some nutrients like calcium, iron and zinc. As coffee is commonly consumed in the morning, try waiting 30 minutes to 1 hour after eating or taking vitamins to drink coffee. 💊

Address

Vancouver, BC
V6N3K5

Website

https://nutritionwell.ca/registered-dietitian/mio-lainchbury/

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