Inner Health Nutrition Consulting

Inner Health Nutrition Consulting EMPOWER yourself with knowledge, ENGAGE using effective strategies, EVOLVE to a healthier body and mind

Filomena Vernace-Inserra, BASc, RD (Registered Dietitian & Nutrition Consultant)

With almost 30 years of nutrition counselling experience, Filomena has coached thousands of individuals to make sustainable lifestyle change, one step at a time. She has perfected her Nutrition Programs to deliver a wealth of information that is tailored to individual lifestyles, using practical and effective strategies. Her motivational style of counselling and support offered during and between client appointments makes necessary lifestyle changes a natural course. She is a member in good standing with the College of Dietitians of Ontario.

“Almost nothing influences our gut bacteria as much as the food we eat. Prebiotics are the most powerful tool at our dis...
02/18/2026

“Almost nothing influences our gut bacteria as much as the food we eat. Prebiotics are the most powerful tool at our disposal if we want to support our good bacteria – that is, those that are already there and are there to stay.”

— Giulia Enders

Find out more about how you can harness the power of nutrition to have a happy gut!

Give us a call or DM us for a 15 minute consult or to ask about getting a Gutcheck/Gutcheck Vivo test.

📞 905.265.2140
📧 dietitian@innerhealth1.ca




The Old Ways are Back Pickling and fermenting are making a comeback. This trend has been circling social media because p...
02/17/2026

The Old Ways are Back

Pickling and fermenting are making a comeback. This trend has been circling social media because people are seeking comfort, simplicity, and tradition in a very AI-driven world. Beyond nostalgia, traditional preservation methods have real science behind them. Fermented foods in particular interact with the gut microbiome, which plays a key role in digestion, immune function, mental health and metabolic health.*

Did you see our video on social media where our very own Claire showed how she makes Kefir...on the daily?

Be sure to keep following us here and on TikTok to see our videos, tips and more!

Source:

https://www.healthspectra.com/fermented-vs-pickled-foods-which-is-better-for-your-gut-health/

Happy Family Day! 🍽️Good food. Full hearts. ❤️That’s what it’s all about. Wishing you a beautiful day surrounded by fami...
02/16/2026

Happy Family Day! 🍽️

Good food. Full hearts. ❤️
That’s what it’s all about. Wishing you a beautiful day surrounded by family and flavour, with the joy of a home-cooked meal shared with the ones you love most.



❤️
❤️

From my kitchen to yours, let's make a Mediterranean Farro Salad 🥗 This is a great make-ahead meal because it tastes eve...
02/15/2026

From my kitchen to yours, let's make a Mediterranean Farro Salad 🥗

This is a great make-ahead meal because it tastes even better the next day.

Here’s the recipe!

For salad:
2 Cups Whole grain Farro
1 cup of cucumber, chopped
1 cup Chickpeas
Half a red onion, chopped
1 pint of cherry tomatoes, chopped
½ cup of crumbled Feta
fresh herbs like parsley or cilantro to your liking

For dressing:
1 lemon juiced
4 tbsp extra virgin olive oil
1 tbs honey
1 tbs white wine vinegar
Italian seasoning/dried herbs/fresh herbs to your liking
½ tsp garlic powder
¼ tsp salt and peper

Rinse under cold water for 2 minutes

Put in a pot and fill with water 2 inches above the farro

Bring to boil cook according to package directions, about 30 minutes

Drain in a strainer and let cool

Make the dressing and combine with farro

Add chopped cucumber, cherry tomatoes, feta, red onions, chickpeas, fresh parsley or cilantro

Toss, refrigerate and enjoy!

No dinner plans? No problem.Here’s some valentine’s dinner ideas for a romantic and nutritious dinner that leaves your h...
02/14/2026

No dinner plans? No problem.

Here’s some valentine’s dinner ideas for a romantic and nutritious dinner that leaves your heart ❤️ and stomach satisfied!

Dinner 🍽

MAPLE GLAZED SALMON

MEDITERRANEAN SALMON

FILET MIGNON (Leaner option for steak)

HERB AND RICOTTA STUFFED CHICKEN BREAST

Sides 🥔

ROASTED CAULIFLOWER

SWEET POTATO FRIES

MASSAGED KALE SALAD

ZUCCHINI NOODLES

EGGPLANT LENTIL BOLOGNESE

Dessert 🍫

DARK CHOCOLATE COVERED STRAWBERRIES

DARK CHOCOLATE COVERD NUTS

STARWBERRY CHIA SEED PUDDING

GRILLED PINEAPPLE

FRUIT BOUQUET

Happy Valentine's Day 💗

02/14/2026

That's Amore ❤️ Chia Pudding 🍮
Recipe Share & Save

Servings: 4

Ingredients
If you love tiramisu then you will love this version of chia pudding, italian style.

¾ cup milk, ultrafiltred high protein or soy beverage
¾ cup plain Greek yogurt, probiotic, 0% plain
2 tablespoons maple syrup
¼ cup espresso (2 shots)
⅓ cup chia seeds
4 teaspoon cocoa powder
¼ cup crushed Biscoff cookies or Graham crackers
Yogurt topping:
¾ cup plain greek yogurt *see below if using vanilla
2 teaspoon vanilla extract
2 tablespoon maple syrup
Additional cocoa powder for dusting

Instructions
In a high powered blender combine milk, greek yogurt, maple syrup, espresso, chia seeds, cocoa powder and salt. Blend until smooth.
Once the chia pudding is smooth, divide it amongst 4 small jars. And top with about 1 tablespoon of crushed graham crackers per jar. Set aside.

Make the yogurt topping by mixing together greek yogurt, vanilla extract and maple syrup. Once combined, add about ¼ cup of yogurt to the top of each pudding. Sprinkle with a light dusting of cocoa powder. Place in the fridge for at least 2 hours (ideally overnight).

Continued in comments...

02/12/2026

POV ] Thinking 🤔 about how you have helped your 77 year old client. It's NEVER too late to start!

We should talk 👄
📞 905-265-2140 | 647-980-2650
Prefer to chat online, send me a DM or email
📧 dietitian@innerhealth1.ca



Ditch the quick fixes, false promises, and unfounded claims.Jump in to new approaches to embrace healthy eating and well...
02/11/2026

Ditch the quick fixes, false promises, and unfounded claims.

Jump in to new approaches to embrace healthy eating and wellness.

From 1:1 Sessions to Group Programs, let us help you embrace your Inner Health.

📞 905.265.2140
🌐 innerhealth1.ca




It’s Time to BalanceSay goodbye to protein maxing and welcome a balanced diet. When we look at how satiety plays a role ...
02/11/2026

It’s Time to Balance

Say goodbye to protein maxing and welcome a balanced diet. When we look at how satiety plays a role in digestion, fullness, and overall health, fibre comes into the spotlight. Recent research suggests that a 3:1 animal to plant protein ratio helps make it easier for people to meet both protein and overall nutrient needs, including fibre, likely because animal and plant proteins each provide a different and complementary mix of nutrients*.

Tips
𝙁𝙞𝙗𝙧𝙚 + 𝙋𝙧𝙤𝙩𝙚𝙞𝙣 = 𝘽𝙚𝙩𝙩𝙚𝙧 𝙏𝙤𝙜𝙚𝙩𝙝𝙚𝙧.
Pairing fibre with your protein is the new gold standard for maximum impact on nutrient intake, satiety, and gut health.

3:1 Animal to Plant Protein Ratio helps to meet protein and fibre needs. How do you do this? We have some examples below to get you started:

Examples: egg and black bean breakfast burrito, beef and lentil bolognese, chicken and chickpea salad, greek yogurt and chia seed yogurt bowl, salmon and edamame stirfry, hardboiled egg with apple slices and peanut butter.

*https://pubmed.ncbi.nlm.nih.gov/40507102

The science of winter cravings: Evolutionary Factors Historically, winter presented a scarcity of food. An evolutionary ...
02/09/2026

The science of winter cravings:
Evolutionary Factors

Historically, winter presented a scarcity of food. An evolutionary tendency to eat more and store fat during colder months was a survival mechanism to endure periods when food was hard to find. Even though we have access to food year-round, some of this instinct may still remain, which may explain increased appetite during winter*

*Source: Seasonal cues to food scarcity and calorie cravings: www.sciencedirect.com/science/article/abs/pii/S0950329321002615

Sunday Funday 🏈 Tips to avoid nutrition fumbles.Superbowl Sunday usually comes with a lot of processed and fried foods a...
02/08/2026

Sunday Funday 🏈 Tips to avoid nutrition fumbles.

Superbowl Sunday usually comes with a lot of processed and fried foods and snacks that are high calorie, high in sodium, full of sugar or high in fats.
Follow these tips to stay balanced and so you don’t have to fumble your nutrition goals!

Enjoy 🏉

02/07/2026

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Here to Nourish.

Address

8333 Weston Road Suite 405
Woodbridge, ON
L4L8E2

Opening Hours

Monday 9am - 6pm
Tuesday 9am - 6pm
Wednesday 9am - 6pm
Thursday 9am - 6pm
Friday 9am - 6pm

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