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PEANUT BUTTER BALLS These little tasty bites are perfect when you’re on the go I make a big batch and roll half in cocoa powder and half plain. The chia seeds add extra protein, healthy fats, and absorb excess liquid. These little treats freeze well for a high protein snack. Ingredients Makes 24 balls 1.5 cups ground almonds 9 medjool dates ½ cup water ½ cup chia seeds 2 cup rolled oats 1 cup peanut butter 2 tbsp maple syrup Cocoa powder or shredded coconut ​ ​ Instructions ​ ​ Take pits out of dates and add to a blender or bullet with ½ warm water, purée until a paste is made Add all other ingredients to a large bowl and mix thoroughly Take a tbsp measure and roll into balls. Roll in cocoa powder or shredded coconut if desired ​ ​ ​ Back to Recipes

CORPORATE WELLNESS ABOUT Work with me to help improve the diet and lifestyle of your staff, resulting in increased productivity and efficiency in your workplace. Together, we can work together to determine the most pertinent nutrition information that will help your staff and the most engaging and effective style to present this. Common topics include: Healthy Eating on the Go, Nutrition Myths Busters, Eating for Energy and Concentration, Self-Care. Let me create a customized package for you! Opportunities include: ​ Interactive seminars & lunch and learns Health and Safety meetings Food demos and samples Workshops & wellness events Menu development and analysis Book Consult

FREQUENTLY ASKED QUESTIONS What Is A Dietitian? In this day of modern technology everyone is a “nutrition expert”. So I wanted to clarify what exactly a dietitian is! Registered Dietitians (or an RD) has 4 years minimum of undergraduate education, over 1,500 hours of supervised practice (aka real in person hands-on experience), a provincial board exam, and a requirement for continuing education to maintain our RD credential. We go through very similar undergraduate training as doctors and then on top of that are required to take many nutrition classes as well foundational science like biochemistry, microbiology, physiology, anatomy and so much more. Anyone with an online course in nutrition can call themselves a ‘Nutritionist’ but a Registered Dietitian is the most trusted source of reliable, life-changing advice that takes into account your medical conditions, social factors, dietary and lifestyle factors and your personal goals. 14 Reasons To See A Dietitian While you certainly can (and should) see a dietitian when you are diagnosed with a medical condition or have symptoms that are affecting your health, know that you can see a dietitian even if you just are curious about trying a new diet or have questions about what it is you are eating. Here are my top reasons to see a dietitian: 1. You’re healthy & curious. If you want to know if what you’re eating is right for your health and goals it could be helpful to discuss with a dietitian. Or if you want to make a change to a different style of eating such as vegan, vegetarian, paleo, gluten-free etc. it's a great idea to make sure you`re fueling your body with what it needs. 2. Your relationship with food needs help. If you are tired of yo-you diets and are looking for help building (or rebuilding) a healthy relationship with food, navigating this crazy world of endless nutrition information it`s time to see a dietitian. Or if you have an eating disorder, a disordered relationship with food or would like to work on repairing your relationship with your body it`s time to see a dietitian. 3. You have digestive issues. Digestive complaints can range from gas, bloating, heartburn, diarrhea, constipation, stomachaches, and everything in between. Meeting with a dietitian can help guide you on diet or lifestyle changes that could help. Don’t just guess or go off google, ask a professional. 4. Abnormal bloodwork. If you have abnormal blood work (whether self-tested or through a doctor) or if you have been told by your doctor you need to change your diet. This could include elevated cholesterol or blood sugars, low iron, kidney dysfunction, liver issues, the works. 5. You have diagnosed or suspected food allergies, intolerances or sensitivities. Before cutting anything and everything from your diet it’s important to work with someone who can guide you through the process. 6. You have been diagnosed with a chronic disease. This can include diabetes, heart disease, cholesterol issues, cancer, autoimmune disorders, IBD, IBS, high blood pressure, metabolic concerns, chronic kidney disease, liver problems, and everything in between. However, if you have a family history of any chronic disease, it would be a good idea to see a dietitian before you are diagnosed with such a disease. 7. You are either always hungry or never hungry. Hunger is a very important indicator to help guide your health. You may wake up in the middle of the night hungry or maybe you don’t even know what hunger is supposed to feel like. Hunger should be normal and recognizable and easily fixed with food. If you are hungry all the time (or never hungry) let's figure this out together. 8. You are experiencing fatigue even when sleeping well. Being tired when you go to bed is normal. Being tired around the clock and not being able to function or feel like you are going to fall asleep is not normal and should be investigated further. 9. You are concerned that one of your kids isn't getting what they need. Is your little person a picky eater. Or have they decided to become a vegan. Or are your worried they aren't eating enough or eating too much. Meet with me for a family session and we can come up with a plan to help make sure everyone is meeting their needs to grow and thrive. 10. You are experiencing hormonal issues such as thyroid concerns, infertility issues, PCOS etc. This can look different to different people but if you are feeling like your hormones could be off, it’s time to talk to someone and get back on track. 11. You are pregnant, thinking about becoming pregnant, or post partum. See a dietitian to make sure you are nourishing your body and your baby with everything you need. Postpartum recovery is also super important for your health and wellness whether or not you are breastfeeding. 12. You want help with meal planning. You need to jump start your daily eating with a plan. I offer customized meal plans that are tailored to you and are fully online and interactable to give you menus, recipes, grocery lists, and swaps. No more cooking multiple meals either, all family members are considered! 13. You want to improve athletic performance. You want to gain insight into how to fuel your sports or activities and gain endurance and some competitive advantage through diet/lifestyle. 14. You want to manage your weight. I almost didn’t but this one on here, hence why it’s last, but think it’s worth noting. Weight is not a marker of health, but it can be important to work with a professional if you think you need to or need help to gain, lose, or maintain your weight How Much Do Dietitian Services Cost? Registered Dietitian services are often covered under extended health insurance plans and dietitians can now direct bill to insurance companies. This means less out of pocket expenses and more time focusing on what is important to you. Initial Assessments are 60 minutes in length and include a detailed summary of your nutrition plan and unlimited email support for 3 weeks following the session. This is $250. Depending on your needs follow up sessions are 45-60 minutes and are generally recommended 4-6 weeks after the initial session for long term lifestyle change. These range from $175-200. What Does A Dietitian Do? This has long been a confusing point. It seems that many people believe dietitians are the food police, we put people on strict diet (no more chocolate!), or we order special diets for hospital patients. While some dietitians may do these things we are so much more than that! Dietitians are meant to help translate the science of nutrition into tangible (and tasty) meals that satisfy your body and soul. We are trained to get to the root of the problem, spot areas of success or deficiencies, help you feel your best, and become healthier whether there is a disease involved or not. We are also counsellors and specialize in behavior change and use an unbiased client-centric approach. A lot of people feel like they have to wait for everything to be terrible to see a dietitian or wait for `the perfect time' as they think everything in their diet will change 180 degrees and that’s not at ALL the case.

MOM HACK LASAGNA This recipe was developed based on my love for pasta and cooking. It’s a family favorite! The key is to make it as easy as possible. I don’t always use reduced fat dairy products but the meat has enough fat to keep the lasagna moist and creamy. You can also save time using pre-grated cheese but we like shredding it ourselves. Good quality sauce and tomatoes allows you to skip most additional herbs or spices. Ingredients ​ 600g extra lean ground beef 12 mushrooms 3 cloves of garlic 1 small onion, peeled 1 box pre-washed baby spinach 1 jar Italian Passata Sauce with basil 1 can fire roasted tomatoes Ricotta cheese (reduced fat) Mozzarella cheese (reduced fat), shredded Parmesan cheese, shredded 1 box whole wheat lasagna noodles Olive oil Salt and pepper ​ ​ ​ Instructions ​ Start running the tap and fill up a large pot with HOT salted water, this speeds up the time it will take to get your noodles ready. Heat the pot over high heat with a lid. When a rolling boil cook noodles per package instructions. I like to undercook by 1-2 minutes to ensure the pasta is al dente in the end. My Italian husband hates soggy noodles! Preheat the over to 375 °F. Heat another large pan over the stove at medium heat and add a tbsp of olive oil. Use a food processor or bullet to quickly chopped your onion into fine pieces. Add this to the fry pan and cook until golden Meanwhile, use your bullet to chop the garlic and add it to the onions. Pan fry together for 2-3 minutes until fragrant and not burnt. Add ground beef to the pan and cook until the meat is no longer pink. Slice and add mushrooms to meat after brown. Then add box of spinach, bottle of sauce, can of tomatoes and simmer until the spinach is wilted down. It will seem like too much spinach but it shrinks a lot! Get a glass 8 x 12” Pyrex glass pan and layer the bottom with noodles evenly. Use 4 noodles/row. Layer the meat sauce, a dust of mozzarella cheese, noodles, ricotta cheese, noodles and final layer of meat sauce. Top with mozzarella and Parmesan cheese Bake in the oven for 25-30 minutes until golden brown Back to Recipes

CHOCOLATE ZUCCHINI BREAD This chocolatey zucchini bread is a favorite among kids and adults alike. It also freezes well for up to 3 months (double batch the recipe and make 2 if you plan to freeze some as I guarantee you will love this and want to gobble it up!) Total Time: 1 Hour 10 minutes Ingredients ​ 1 large zucchini, shredded (do not wring out the liquid) 1/2 cup salted butter 3/4 cup brown sugar 2 large eggs 1 teaspoon vanilla extract 1& 2/3 cups all purpose flour 1/3 cup unsweetened cocoa powder 1/2 teaspoon salt 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon espresso powder or instant coffee (optional) 1 cup semi-sweet chocolate chips (2 tbsp reserved for topping) ​ ​ ​ Instructions ​ ​ Preheat the oven to 350 F degrees and grease an 8-1/2 x 4-1/2-inch loaf pan Place the butter in a large glass bowl (or other microwave safe container) and microwave for 45 seconds (or until just melted). Stir in the brown sugar and combine until smooth. Add the eggs and vanilla In a second medium sized bowl combine the dry ingredients including: flour, cocoa powder, salt, baking powder, baking soda and instant coffee. Add to the butter mixture and stir until well combined Stir in the shredded zucchini and chocolate chips (don’t worry it will be very thick at this time) Spoon the batter into the prepared loaf pan and spread evenly. Bake for 60-65 minutes, or until a toothpick inserted into the center comes out clean. Let it cool on a rack for about 10 minutes before turning out onto a rack to cool completely ​ Back to Recipes

Empower Your Child's Body Confidence With Our Free Body Positive Children's Art Boost your child's self-esteem and self-worth Promote a positive body image Encourage your child to embrace their individuality Inspire confidence and self-love

LAZY SUNDAY OVERNIGHT OATS I don’t know about you but I need to do some prep to make my crazy weekdays work. These overnight oats are packed with fibre , protein, and probiotics. I’m not even a huge oatmeal fan but this recipe hits the spot and makes breakfast a no brainer! Oats are chock full of fiber that’ll keep you full all morning. Chia seeds provide a good dose of healthy Omega-3 fats that will leave you feeling satisfied while supporting brain function and contributing to an anti-inflammatory, health-promoting diet. Ingredients: ​ 1/2 cup large flake oats 1 tbsp chia seeds 1/2 cup frozen (or fresh) fruit 1/2 cup greek 2% yogurt or dairy alternative milk Kefir (or your chosen milk/ milk alternative) to cover ​ Instructions: ​ Layer the yogurt and fruit with the oats and chia on the bottom. Top with your milk of choice or Kefir. Stir all the ingredients up ​ ​ Back to Recipes

HUMMUS HEADS What better way to make snacks FUN and increase the chances your kids will try beans & veggies than creating your own hummus heads! Grab your favorite round crackers and whip up a batch of protein packed hummus then get decorating! Ingredients ​ 1 (15oz) can or chickpeas, drained 1 lemon, sliced and juiced 1/4 cup tahini 1 small garlic clove 2-3 tbsp olive oil 2-3 tbsp water ​ ​ Instructions ​​ Purée all together until smooth and top your favourite crackers. Add your favourite veggies (we love shredded carrots, cherry tomato, cucumber, peppers, olives and peas) to make some friendly faces and enjoy! ​ ​ Back to Recipes

TOO EASY CHOCOLATE CHIA PUDDING Chia seeds are remarkable for adding texture and holding water. They swell to form a gel and add healthy fats and protein to food. This pudding is creamy and delicious. A perfect snack or desert. Ingredients ​ 1 can coconut milk ½ cup white chia 1- 2 tbsp maple syrup 1 tsp vanilla 2 tbsp cocoa powder ​ ​ Instructions ​ Add all ingredients together stirring well, refrigerate 2-4 hours until set. Top with fresh fruit. Back to Recipes

HIGH PROTEIN GRANOLA BARS I love a good grab-and-go snack but store bought granola bars are often lower in protein. Try this little recipe for a homemade, high protein and zero-packaging alternative. Ingredients ​ 1 cup ground almonds 1 cup rolled oats ½ cup nut butter (my fav is almond hazelnut), room temperature ½ cup shredded coconut 4 medjool dates 2 tbsp chia seeds 1 tbsp maple syrup 1 tbsp coconut oil, melted ​ ​ Instructions ​ Line a pan with parchment paper Remove seeds from dates and purée in blender (or bullet) with a few tablespoons of water. Add date purée to a large bowl and then add all other ingredients (use your hands in necessary) Press onto pan in a rectangular shape and let cool in fridge Once the granola is cooled, slice into bars and enjoy! Back to Recipes

BOSS BUDDHA BOWL This bowl is so beautiful it is (almost) too pretty to eat. Inspired by those pricey cafes I figured a homemade version can’t be too hard to recreate! Prep the items in advance so you have everything ready to assemble. The key to crispy tofu is to use extra firm, drain thoroughly and pan fry at medium-high heat. Ingredients: ​ 1 can chickpeas, drained and rinsed 1 yam, chopped into small pieces 1.5 cups pre-cooked quinoa 2 tsp ground cumin 1 block extra firm tofu Cornstarch Curly Kale Peppers, diced Olive oil Avocado oil (or canola) Green Goddess Dressing: ​ 1 avocado 1 tbsp lemon juice ½ cup fresh dill ½ cup fresh basil 2 tbsp olive oil Pinch salt 1 tbsp tahini ¼ cup of water ​ Instructions: Precook quinoa in a rice cooker according to the instructions and leave to cool. Yams/Chickpeas: Preheat oven to 375 °F and peel and chop the yam into small bite-size pieces. Toss chickpeas and yams in olive oil, cumin and a pinch of salt and bake for 20-25 minutes until golden brown. Green Goddess Dress: add all ingredients to your blender or bullet and purée until smooth and creamy Salad: Wash and chop kale and peppers into small pieces and put aside Tofu: Heat pan to medium-high. Chop tofu into ½ inch pieces and roll in cornstarch (mixed with pepper and pinch salt). Add 1-2 tbsp avocado oil (or canola oil) as they heat well at higher temperatures. Pan fry until golden brown and toss once. Once cooked, place on paper towels to drain excess oil. Assemble: line bowl with quinoa and add cooked yam/chickpea mixture, kale, peppers, and tofu. Top with the dressing. Back to Recipes