We live in a society that is overly obsessed with weight, shape, and health. We call this “Diet Culture,” which is a system of beliefs that places importance and emphasis on thinness and equates it to health and wellbeing. Many people spend their entire lives desperately trying to achieve the ‘thin ideal” and can feel like there is something ‘wrong’ with them when they aren’t able to achieve it. Sound familiar? As a registered Dietitian, I can help teach you how to fuel your body in a way that is nourishing for the body, mind, and soul. My philosophy and practice help clients push back against diet culture, helps you meet your goals and emphasizes food as one of life’s greatest pleasures. Not feeling that way currently? Let me help you break the cycle of dieting and make peace with food. Not sure? See if You Relate to These. Top 7 Reasons Your Relationship with Food Needs Help Food Is Your Worst Enemy You think about food all day long, you analyze labels and ingredients and worry that many of the food ingredients will be harmful to your body. This leads to stress and worry and thoughts “there is nothing left to eat!!” You wish you could just eat at regular restaurants, at your friend’s house, or make meals that are simple and delicious but there is so much to consider with every bite. Tracking and logging your intake seems like the best way to make sure you are doing everything right. Food Is Your Best Friend Stressed? Tired? Lonely? Bored? Excited? We all eat for one or more reasons (other than hunger) some of the time but if you feel that you are using food to provide comfort, to soothe you, or numbs other feelings you’re not ready to feel it might be a sign you need to check in with a professional. Food Is Good Or Bad You categorize foods according to the nutrients they have (or don’t have). You then internalize those feelings, you are ‘good’ when you eat ‘clean.’ The opposite is true when you eat forbidden or ‘bad’ food. The end result is negative feelings like guilt and shame. You Live Your Life By The Scale The holy grail is the scale, you weigh yourself regularly and either feel happy or let’s be honest, mostly disappointed when you weigh yourself. The scale dictates your mood, how you feel about your body and the food choices you make that day and the days following. There is a reason it is nicknamed ‘the sad step.’ All Or Nothing Thinking You are either all in this and follow your diet or meal schedule religiously or you are 100% out and eat whatever you want and more. There is no in-between and your always going to get ‘back on track’ tomorrow. You may also eat in secret due to guilt, shame or fears of judgment when you ‘break diet.’ You Live By The “Rules" Food rules are a set of beliefs or practices you hold to keep yourself ‘in check’. No eating after 7 pm. No desserts during the week. If I have an appetizer then no dessert. If I work out I ‘earn’ a big meal out. No processed foods. No foods with more than 5 ingredients. No added sugars. The list goes on and on. If you find you have a mental list running through your head your relationship with food might need work. You Feel Like You Will Never Be Able To Stop No X in the house. If you have X around whether it is ice cream, cookies, candies, etc. You worry you will just keep eating and eating and never stop. You feel like you have no ‘control’ over yourself. If any of these sounds like what you are experiencing, it might indicate that you need some support and guidance around food in a positive and non-judgemental way. Sign up for a free 15-minute consultation here.

We’ve all been there. We’ve spent considerable time making a meal we (thought, hoped, prayed) our kids would eat and they turn their noses up “I don’t like that”. Here are my top tips to avoid mealtime battles. Make Sure They Are Hungry But not too hungry: Kids need regular meals and snacks throughout the day but if they graze all day long (even if it is just milk or juice) they won’t be hungry enough to eat when it’s ‘Meal Time’. Planning to have 3 meals and 3 snacks per day (about every 2-3 hours) gives kids enough space to feel hungry but not famished (which can lead to meltdowns and more fighting). Eat Together I know this is a tough one. With parents working later and a million activities after school, it can make it difficult to coordinate. If you aren't already, try for one meal per week and work up to one meal a few times per week. Eating together provides a time to be connected which helps children feel loved, safe and secure. It is also a time to model a healthy relationship with food and trying new foods. Kids are more likely to try a food if they see their parents eating them. There are also so many other benefits for kids eating together as a family Healthier eating into adulthood, healthier body weight, lower risk of disordered eating Less use of cigarettes, drugs, and alcohol Better self-esteem and less depression Better grade point averages and test scores Set A Timer This sounds strange I know. But give your kids a realistic expectation of the amount of time they need to sit at the table. Start with 1 minute per year of age. We have a sand timer so it is very visual. Children àre expected to sit for the amount of time but don`t need to eat. Provide Familiar Foods And Unfamiliar Foods Together Change is scary. Children tend to gravitate towards the familiar foods but this doesn't mean you have to be a ‘short-order cook.’ When planning meals choose at least one food you know your child will like. Pasta and rice tend to be top choices at our house. This way your little one will have the option to eat that food if all else fails. It's Not Your Job To Make Your Kids Eat Ellen Satter, renowned feeding expert, and fellow Registered Dietitian has developed the “Division of Responsibility”. Parents are responsible for the WHAT, WHEN and WHERE and the child is responsible for HOW MUCH and WHETHER or not to eat. Fundamental to parents’ jobs is trusting children to determine how much and whether to eat from what the parents provide. When parents do their jobs with feeding, children do their jobs with eating. So if your child decides today they will only eat the bread and butter that's fine. Don't sweat it. Seconds of anything on the plate are always allowed. But don't make a second meal or serve additional items (“But I want cereal for dinner”). What if tonight is the night that your little decides to eat nothing. Yep, zero. Well, then they are expected to sit for the amount of time (as above) and then take their food away once they leave the table. What if 5 minutes later they are back “But I’m hungry” this is your chance to stand strong and remind them mealtime is over and they decided not to eat. But don't worry, their next snack is just around the corner anyways. If you need more tips and strategies to feed your kids and make sure they are getting what they need to, book a free consultation today. Most extended health benefits cover dietitian services and annual benefits are expiring soon!

I remember Halloween vividly as a child. It was like Christmas on steroids. A magical day where people give away candy. I just couldn’t understand it, why would they give it away? It was so delicious and sweet. For many children, Halloween is a favourite holiday. It also presents an opportunity for kids to learn about their body’s response to “too much of a good thing.” Don’t ruin the magic and joy of Halloween by over-restricting candy intake and making kids resort to sneaking these foods, begging, bribing, etc. Children who have regular access to sweets like candy (and other “forbidden foods”) are more likely to eat them moderately. Those that are over restricted are more likely to overeat and binge on these foods even when they aren’t hungry. Here are my top strategies to deal with Halloween Candy Toddlers and Preschoolers Our smallest Little’s likely can’t remember Halloween’s of the past, therefore, dressing up, painting faces, and trick-or-treating at 2-3 houses is usually enough for their short attention spans. It also limits the amount of candy they will collect (and you will have to deal with). School-Aged Kids: Halloween Day: Make sure they are fed. This seems like an obvious one but with all the excitement of the day and preparation to get ready, this often goes out the window. Plan a meal you know your kids will like, it’s not the night to try that new recipe. Even better, have some leftovers ready-made to decrease the stress of the day. Plan your route and enjoy the trick or treating! Remember the longer you’re out the more treats you’ll have Are there other Halloween activities in your neighbourhood along the routes? Haunted Houses? Firework displays? After your done trick-or-treating let them lay out their haul, go through it, sort it and enjoy as much as they want. Yep, I said it. Let them go nuts. They will get through it faster this way too. Next Day: Follow the same, let them eat as much as they want. Stomach ache? Yep, probably, but this will also help them learn about their bodies response to “too much of a good thing” Following Days: Stash is now noticeably smaller, the structure is key here. Designate it to meals and snacks only. A couple of small pieces at meals for dessert (2-4 pieces usually works) and as an ‘unlimited’ add-on to a snack in the afternoon. Offer milk and other foods with meals and snacks. Yes, some kids might only eat candy in the afternoon. But it is only once a day and they will burn through their stash faster. Avoid other ‘treat’ foods while Halloween candy lingers (e.g. don’t offer other desserts, ice cream, sugary cereals, chocolate-coated granola bars, etc.) Switch Witch or Candy Fairy: This is a relatively new practice. Kids have the option of keeping their candy or leaving it to the Switch Witch in exchange for money or a prized toy. In general, I don't recommend this strategy because it sends mixed messages about candy. But if you decide to offer it, the important part of this is the option is left to the child. If they choose to keep their candy then just follow the steps above and let them enjoy. Despite common perceptions of sugar, research doesn’t support that sugar causes hyperactivity or worsens behaviour. Even in kids with ADHD. So let’s keep the magic alive and let our kids enjoy this special holiday!

This recipe was created by my friend and fellow dietitian Sarah Remmer from www.sarahremmer.com and we love it SO much I thought it deserved a guest appearance on my website. Check our her page for more great recipes! This chocolate muffin is packed with all sorts of good stuff, it is super easy to make and tastes like dessert for all those chocolate lovers! Ingredients: 1 can (14 oz) lentils, drained and rinsed (or one cup of cooked red lentils) 3 large eggs 1 large over-ripe banana (or two small) 1/4 cup honey or maple syrup 1/3 cup unsweetened cocoa powder 1 tsp baking soda 3 tbsp coconut oil, melted 1 tsp vanilla extract 1/3 cup dark chocolate chips Instructions: Preheat oven to 350° F. Prepare 12 muffin cups by lining with muffin papers. Place banana(s), lentils, eggs, honey, cocoa powder, baking soda, coconut oil, and vanilla extract into blender or food processor; cover. Blend until smooth. Add the chocolate chips and stir gently using a wooden spoon. Fill muffin cups about 2/3 full. Bake for 20-25 minutes or until a toothpick comes out clean. Cool completely and enjoy!

Makes 14-15 bars Ingredients: 2.5 cups rolled oats 1 cup nut butter (warmed) 1/3 cup maple syrup 2 eggs 1/2 cup chocolate chips Instructions: 1. Preheat oven to 350F and line a small baking sheet with parchment. 2. Warm nut butter in the microwave for 30 seconds until soft 3. Combine all ingredients 4. Press into small pan and bake 14-17 minutes until golden brown 5. Slice and enjoy! These also freeze well

Ingredients: Serves 1 1/3 cup rolled oats 2/3 cup vanilla soy milk 2-3 tsp cream cheese 1 tsp chia seeds 1 tbsp hemp hearts 1 tbsp nut butter 1/2 tsp pumpkin spice seasoning Optional: 1-2 tsp maple syrup ​ Instructions: Combine all ingredients and stir well and let sit overnight.

This recipe comes together in under 30 minutes, is plant based, and packed with protein & fibre. It will warm your heart on a cold day! Ingredients: Makes 6-8 servings 1 onion, diced 2 carrots, chopped 4 cloves of garlic, minced 1 cup crushed tomatoes 2 tsp cumin 3 tsp oregano 1/2 tsp chilli flakes 7 cups vegetable broth 2 cups split red lentils (rinsed) Olive oil Optional: top with feta cheese, dill and a splash of olive oil ​ Instructions: 1. In a large pot over medium heat, add 1-2 tbsp olive oil. Next add garlic, onions and carrots. Saute until soft. 2. Add tomatoes, spices, broth, and lentils and bring to a boil. 3. Reduce heat and simmer for 20 minutes until lentils are soft. 4. Allow to cool and use an immersion blender or a food processor to blend until smooth. 5. Optional: Top with feta cheese, dill, and olive oil

We are taking back potatoes! They were stolen from us by diet culture, telling us they were "bad" for us. Let me introduce you to my Greek yogurt twice baked potatoes and I'm SO excited to tell you all about them... These are the perfect make-ahead side dish - ask your kids to join in and decide their favourite mixins'! Watch the full video: https://www.instagram.com/reel/C4GaVwGL9he/?utm_source=ig_web_copy_link Ingredients: 5 russet potatoes* 2/3 cup 2% Greek yogurt 1/2 cup milk 1/2 cup cheddar cheese, shredded (plus a little extra to top them) 2 tbsp butter 1/4 tsp salt Pepper to taste 5 slices bacon, cooked and chopped 3 green onions (plus one extra to top) *I like overstuffed potatoes so I use 5 potatoes but only fill 4 in this recipe! Instructions: Preheat the oven to 400 degrees F. Wash potatoes and stab with a fork a few times. Bake about 1 hour until thye are cooked through. Remove and let cool. Slice potatoes in half lengthwise. Scoop out the insides of the potato, leaving the skin in tact in 8 (discard 1 set of skins). Place the potato filling in a large bowl or your electric mixer. Add the greek yogurt, milk, and butter, cheese, salt, and pepper and blend until smooth. Stir in bacon, green onions, or other favourites. Top with a little extra cheese and/or green onion. Bake at 400 degrees F for 15-20 minutes and enjoy!

With so many nutrition 'experts' out there it is hard to know who to trust and even what a dietitian can help you with! Registered Dietitians translate the science of nutrition into real foods and give you ideas for meals you can make and enjoy. We also understand that food is so much more than just macro and micronutrients. Food connects us to our culture, our heritage, our friends & family and brings us pleasure. Here are my top 14 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 a dietitian to 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 #dietitianscanhelp #foodfreedom #makepeacewithfood #nondietapproach #healthyliving #healthiswellness

This salad was born from my love of the Earls Santa Fe Chicken Salad, enjoy this copycat version that is healthy & delicious! Ingredients: Serves 4 Peanut Lime Dressing Zest & juice of 2 limes 1 tbsp roasted peanuts ½ clove garlic 1 tsp tamari (or soy sauce) 1 tbsp peanut butter 2 tsp brown sugar ¼ cup olive (or avocado) oil Salad Mexican chilli seasoning 2 chicken breasts 2 heads of romaine, washed and chopped 2 cups mixed greens 1 can black beans, drained and rinsed 1 corn on the cob Avocado, sliced 1/3 cup feta cheese Tortilla chips Optional: ¼ cup chopped dates Instructions: Using a food processor (or magic bullet) puree the ingredients for the dressing until smooth. Set aside. Preheat a pan over medium heat and add 1-2 tbsp avocado oil (or other vegetable oil). Season the chicken breasts with Mexican chilli seasoning and add chicken to the hot pan. Cook approximately 4 minutes on each side. While the chicken is cooking, cook the corn on the cob (in the husk) by placing it in the microwave for 4 minutes. Husk should pull off clean. Remove the corn from the cob with a sharp knife. Assemble other salad ingredients and toss with dressing. Top salad with avocado, chips, and sliced blackened chicken.

This Mexican classic is quite easy to make and super delicious. It’s a great way to use leftover chicken and make something zesty and fresh. It also uses Hominy which is dried corn kernels that have been soaked in lime and then rinsed leaving a soft, puffy, and doughy texture. It can be found at any Mexican grocery (or at your local Stongs). Ingredients: Leftover chicken thighs, shredded 5 garlic cloves, diced finely 1 can hominy, drained and rinsed 3 tbsp tomato paste 2 cups chicken stock 2 cups of water Garnish: 10 radishes, sliced thinly Cilantro, chopped Sour cream Avocado, sliced Instructions: Pan-fry the garlic until golden brown and add tomato paste, shredded chicken thighs, chicken stock, and water. Simmer until heated throughout. Portion the soup into bowls and add your garnish of choice

This is the go-to make-ahead lunch that saves me from the monotony of sandwiches. It's delicious, vibrant, and packed with veggies, protein, whole grains, and healthy fat to keep you fueled for hours of running around! Ingredients: 1 cup cooked quinoa (see tips below) ½ English cucumber, cut into bite-size pieces 1 box cherry tomatoes, cut in half 1 can chickpeas drained and rinsed ½ avocado, cut into bite-size pieces ¼ cup crumbled feta Drizzle olive oil Instructions: 1. Cook your quinoa per package instructions: ½ cup uncooked quinoa with 1 cup water. I like to add 1 tsp of “Better than Bullion” for enhanced flavour. Let cool. 2. Combine everything else and enjoy!