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

Inner Health Nutrition Consulting

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Woodbridge, ON
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.

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

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

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

How would you like to receive 5 new recipes every week? Watch 📹

Here to Nourish.

02/06/2026

Trust me, you will LOVE ❤️ this Salad 🥗

SAVE THIS RECIPE
👇👇👇
Edamame Powered Rainbow Salad
Ingredients for the Salad:
3 cups shelled edamame beans, cooked and cooled
3-4 cups shredded red cabbage
4-5 mini cucumbers, quartered and sliced
2 bell peppers (red, orange, yellow) diced
1 cup matchstick carrots
½ cup chopped fresh cilantro or italian parsley
2 scallions or green onions, sliced
1 jalapeño, thinly sliced or diced (optional)
For the dressing:
2 tablespoons reduced sodium soy sauce or tamari
2 tablespoons rice vinegar
2 tablespoons toasted sesame oil
1 tablespoon extra-virgin olive oil
1 tablespoon pure maple syrup
1 tablespoon grated fresh ginger
1 clove garlic, grated
¼ cup toasted sliced almonds
1 tablespoon toasted sesame seeds

Instructions
Combine edamame, cabbage, cucumber, diced bell peppers, carrots, cilantro and scallions in a large bowl.

Dressing
In a small bowl whisk together soy sauce, rice vinegar, toasted sesame oil, olive oil, maple syrup, ginger and garlic. Add dressing mixture to edamame salad and toss to combine until salad is fully coated.
Sprinkle toasted almonds and sesame seeds on top. Enjoy immediately or place in fridge for up to 3 to 4 days.

Salad Topping (optional)
1/4 cup toasted sliced almonds, 1 tablespoon toasted sesame seeds

02/05/2026

Fit & Fuelled is a program created by yours truly,
Filomena, Registered Dietitian & Silvana Taffo, Fitness Specialist.

Did you know that you may have insurance coverage?

This evidence-based program is designed to support women through the real physiological changes of menopause—when shifts in hormones can impact muscle mass, bone health, metabolism, cardiovascular risk, and energy levels.

Strategic nutrition and appropriate strength-based movement help preserve lean mass, support bone density, stabilize blood sugars, and protect long-term health.

Our focus is on fueling the body adequately, building strength safely, and creating sustainable habits that support both physical and mental wellbeing during midlife and beyond.

4 Week Program begins Feb 16th - virtual & in-person education & fitness training.

DM to get in.
Or email 📧 me personally:
dietitian@innerhealth1.ca

newprogram

02/04/2026

Still waiting for the perfect time to prioritize yourself ?

The perfect time to move your body?

The perfect time to start prioritizing what and how you eat?

The perfect time to feel like YOU matter again

We hear you! We see you! We understand!

We want to help you get past all the barriers, the obstacles, the reasons!

This is your time!

We are Fit & Fuelled - a fitness and nutrition duo committed to cut through the BS and help you find yourself again.

Join us for our Q & A tonight from 8-830pm aw we share, inform and empower you with our new program for women just like us. We are midlife and magnificent and we want you to be too !

Will you join us tonight at 8pm right here on the Inner Health page?

02/03/2026

Dark Chocolate 🍫 yes please!

Dark chocolate is good for your heart!

It promotes lower blood pressure, improves circulation, and reduces the risk of stroke and coronary heart disease.

It contains minerals such as iron, magnesium, copper, and manganese.

And look at those antioxidants! Dark chocolate has compounds like epicatechin that fight inflammation and protect against cell damage.

Did we mention it’s good for your brain too? The flavinols in dark chocolate may improve cognitive function, attention, and memory. These flavinols can also have a positive effect on your immune system

So go ahead, grab some chocolate! 🍫

Just make sure it contains at least 70% cacao. Also, it’s still high in calories and fat, so have it in moderation.

02/02/2026

Winter Cravings explained 😋

As humans, we are wired to connect scent and emotion, as our sense of smell is directly linked to the brain’s limbic system: where memories and emotions live. This can explain why we crave certain tastes during the holidays. Additionally, colder air affects how we perceive scents.

Because molecules don’t move as quickly in low temperature, denser scents and aromas are more easily detected and can be perceived as more comforting, further encouraging cravings for such foods.

Source: Why cold weather triggers sweet cravings https://malibuapothecary.com/blogs/clean-candles/cold-weathercravings-explained-the-science-of-food-and-fragrance-in-winter?srsltid=AfmBOoodPi0C1JcV6vpB2-tiHMBCcOgZ-OmnpTeQ1kyXoNrWoNfwtd_t

02/01/2026

🗳 Did you vote?
🗳 Every vote counts!

I am humbled and excited to share that I have once again been nominated for Best Nutritional Services in the category of Health, Beauty & Wellness.

📚 Readers' Choice Awards - Best of Vaughan.

Thank you in advance for your vote of confidence. It is truly an honour to be nominated.

To vote 🗳 visit the link in my bio.
Voting is open until February 6th.

This annual interactive program highlights the best small and medium businesses in communities across Ontario, as voted by you!

Thank you,
Filomena, Your Registered Dietitian
Inner Health Nutrition Consulting

01/31/2026

Tired of the same old generic programs and failed new year’s resolutions? Ready to try something different? Ready to personalize your nutrition?

Schedule a FREE 15-minute consultation:
🌐 innerhealth1.ca
📞 647.980.2650

❤️

01/30/2026

Secret Surprise Smoothie
🫐 SAVE THIS 🫐

Recipe & Instructions
180g silken or soft tofu, calcium-set
3/4 cup greek yogurt, 0% probiotic plain
1 cup frozen blueberries
1 medium frozen banana
1 tbsp ground flaxseed
1 tbsp maple syrup, optional for greater sweetness

Instructions
Add all ingredients to a blender and blend until smooth. Enjoy in a tall glass. You can top with fresh blueberries, h**p seeds, granola, and more if desired!

Note
This recipe creates one large smoothie or two smaller smoothies!

6-8g fibre (about 1/3 of your recommended intake of 25g fibre per day), 14-16g protein - how's that for a protein rich snack

Rich in ALA (alpha-linolenic acid- plant based omega-3) as well as phytoestrogens from the soft tofu, and anthocyanins from the blueberries make this not only nutritious, but satisfying and delicious.

How will you add more plant-based protein power into your diet? Start with giving this simple recipe a try :)

Enjoy 🫐

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

Website

http://www.innerhealth1.ca/

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