North Vancouver Dietitian
1233 Lynn Valley Rd V7J 0A1 North Vancouver, BC, Canada

Disordered eating doesn't have "a look" The same behaviours that we consider 'problematic' in people living a smaller bodies are the same ones we encourage and celebrate in people living in larger bodies. These eating behaviours are not normal, even if they see that way in our current culture. If food is ruling your thoughts, if you are counting every calorie, macro, or compensating for "overdoing it" with punishing exercise these are signs your relationship with food may n...eed some work. So let's stop the diet talk. Praising each other for every pound sacrificed through deprivation. How are you taking care of your body these day? Comment below! #allbodiesaregoodbodies #womenarewarriors #bodyimage #intuitiveeatingjourney #effyourbeautystandards #mombodlove #bodydiversity #bodyafterbaby #momssupportingmoms #countmemoriesnotcalories #nodiets #nondietapproach #curvesrock #bodypositive #momlife #mompreneur #bodypositivity #eatingdisorderrecovery #nondietdietitian #realbodies #iweigh #smashthescale #realmomlife #yourweightisnotyourworth #dietitiansofinstagram #dietitianapproved #allfoodsfit #northvancouverdietitian #bodyimage #bodypositive

Your doctor has made a comment. Or your dentist. Or your aunt. You are trying not to stress but it's hard! Parents worry that if they don't encourage, bribe, coerce their 5th percentile child to eat they will just stop growing. Or if they don't limit portions, sweets, snacks for their 98th percentile child they will be "unhealthy". ... A 5 year boy in the 5th percentile means that 95% of boys his age weigh more than him. It isn't good or bad. It just is. Regardless of WHERE you child falls on the growth curve, it isn't your job to try to change their genetic body blueprint. But when should you be worried about your child's weight? Check their height and weight against WHO growth curves for age and gender here is the link: https://www.dietitians.ca//W/WHO-Growth-Charts-Set-1.aspx If you child is "jumping" from the 50th to 25th to 10th on the growth curves check in with your doctor or Registered Dietitian ***Growth charts get misinterpreted ALL THE TIME. So they next time you get comments about your little person shape or size ask "aren't all body sizes within the growth curves normal?" If you need more support to empower your kids to have a healthy relationship with food and their body, my course "Body Positive Kids" is running early next year https://www.jennmessina.com/raising-body-positive-kids-cour Excellent image created by @mylittleeater

"It's beginning to look a lot like Christmas " I created this recipe out of the sheer lack of eggs I had in the house. Chia seeds are an amazing alternative and add some fibre to the mix. This recipe is just pure pleasure though, and that's ok too! (#sponsored) THE BEST (VEGAN) BROWNIES... These brownies are creamy and dreamy and no one will believe that they are vegan! Dress them up for Christmas with some festive sprinkles and you are good to go. They also freeze well so you can make them ahead of time! Ingredients: 1cup + 2 tbsp soy milk (or milk of choice) 1/2 cup + 3 tbsp avocado oil 1 tbsp pure vanilla extract 1 cup white flour 1 cup unsweetened cocoa powder 1/4 tsp + 1/8 tsp salt 1/2 tsp baking powder 1/2 cup brown sugar 1/3 cup white sugar 2 tbsp ground chia seeds 1 tbsp ground instant coffee Instructions: 1. Preheat oven to 330F. Grease a 913 pan and set aside. 2. Whisk together milk alternative, oil and vanilla and then set aside. 3. In a large mixing bowl, thoroughly combine all remaining ingredients 4. Pour wet into dry, stir to combine, and pour into the prepared pan. Smooth down. Bake for around 18-20 minutes. The brownies will look a little underdone when they come out, but that’s okay! Test with a toothpick cooked through (ish) they firm up. Drizzle with icing if desired use 1 tbsp coconut oil, 2 tbsp milk alternative, 1 tbsp cocoa powder and 1 cup icing sugar SAVE THIS RECIPE FOR CHRISTMAS BAKING!!!! For all my family friendly & delicious recipes don't forget to check out: https://stongs.com/jenns-recipes/

You added them for motivation. To encourage you to exercise more, eat better, be a better parent, be a better partner. But guess what, they make you feel like sh*t every day. That’s because feelings of guilt & shame are not good motivating factors. If you want to feel good about food and your body, surround yourself with people who support you and lift you up. So detox that social media feed. Delete all the people who hide behind the veneer of perfection (which we know isn’...t real anyways!). Don’t forget to SAVE THIS POST and tag a friend who may need the reminder today! #womensnutrition #momssupportingmoms #momhealth #momwellness #momcare #authenticmom #womenshealthtips #womenswellbeing #bodypositivewomen #womensupportingwomen #thegoodmommovement #momproblems #momhacks #mommymoments #fitmom #mommingainteasy #vancouvermoms #momapproved #momsofinsta #womensupportingwomen #momstruggles #momsquad #womeninwellness #womenshealthmatters #momproblems101 #northvancouverdietitian #womenentrepreneurs #momprenuerlife #momproblems

EXTENDED BENEFITS Time flies! It's less than 6 weeks until the end of the year which means that there is still time to use up any outstanding health benefits on your plan. Did you know that most Extended Benefits plans cover Registered Dietitians! Also, my clinic does direct billing to most plans. Which means YOU. PAY. ZERO. ... What I help clients with most often: Strategies to end the cycle of dieting and fuel you to feel your best. Customized Family Meal Planning Digestive concerns Allergies, intolerances, or sensitivities Picky eaters I still have a few spaces left to see clients either in person (in North Vancouver) or virtually across the province of B.C. So send me a dm or check out my free 15 min link in my bio. And while you're at it, don't forget to check out my fellow practitoners: Naturopaths, Massage TAcupunctureccupuncture, Chiro, and Counsellors. If you need any referrals for good people let me know Who is your favorite health care person to see? Comment below, I know mine is Massage

Thanks so much for sharing our family fav!!!

"Is juice bad for me?" No. It's just food. No foods are "bad" for you. Yes, I want you to have more whole foods. Enjoying an apple will give you more fibre and nutrients than glass of juice. You will feel full and satisfied for longer. But having a glass of juice during your weekend brunch or offering your kids the occasional juice box isn't the end of the world. Diet culture like to label some foods as "bad" and some as good. What is wild that juice is only "bad" for you i...f you are also eating whole foods. Juice cleanses are (bizarrely) "good" for you. So challenge that inner dialogue next time it crops up and enjoy a glass every now and again, guilt free. I know I am going to be enjoying a mimosa this weekend!

Thank you so much for sharing this! So excited to be partnering with you

"Probiotic are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host." -WHO Probiotics are found in foods (and in supplements) and they are just plain good for us. ... When we traditionally think of benefits of probiotics we think of DIGESTION. Do you have gut issues? Bloating, diarrhea, constipation, IBS, or IBD. You likely will benefit from some microbiome rebalancing. IMMUNE SUPPORT: Our gut is actually the final barrier between us and the environment around us. New research suggests microorganisms in our gut interact with our immune system and can positively affect our immune function. MENTAL HEALTH: The gut and the brain have a 2 way communication system which is constantly at work. We also know the majority of serotonin (our feel good hormone) is produced in the gut. New studies suggest our gut microbiome can play a role in mental health issues like depression and anxiety. ANTI-INFLAMMATORY : If your microbiome is out of whack you could be experiencing some major inflammation in your gut. Probiotics can support a health gut function and decrease inflammation especially when you combine them with an anti-inflammatory diet. SKIN HEALTH: Though research is still emerging, there are promising studies that support the use of probiotics for certain inflammatory skin conditions. BOTTOM LINE: But before you waste your $$ on supplements, make sure to speak with a Registered Dietitian or Naturopath who can match your individual needs to specific products that actually have some research behind them! Do you take probiotics? Which ones do you like and why? Comment below

As a mom, I know Halloween is my kids favourite holiday. The costumes, the candy, the games, the decorations! It's also is the perfect time to teach my littles about too much of a good thing. Check out my latest blog post to discover my top strategies to deal with teaching kids about Halloween Candy link below and in my bio! https://www.jennmessina.com/post/halloween-candy What's your favorite part of Halloween?

Positive body image doesn't come at a certain size. Self worth isn't found at a specific weight. Learning to love your body doesn't mean you will always love how your body LOOKS. Our body is just the silhouette holding our beautiful soul. ... Due to popular demand, I will be doing a weekly post on strategies & tips to learn to feel better in your body. If you aren't watching my stories already, make sure to check them out as you will be helping me curate this feed! Don't forget to SAVE THESE POSTS for your bad body image days and TAG a friend who needs a little love these days

Check out this 2 minute video breaking down my top tips to avoid the candy binge this Halloween

A well-meaning mom dm’d me. She was worried her daughter was eating too much and gaining too much weight. Her daughter is 8 months old Kids internalize very early our beliefs about food and how they affect body size or shape. How we talk about food matters. Whether it’s talking about clean eating or bad foods. Kids hear everything and internalize the implications. ... If mommy is eating clean then is how I eat dirty. If I’m eating bad foods am I bad? If she doesn’t eat chocolate because it could make her fat then fat must be bad. If you’ve used phrases like these, have compassion with yourself. You’re just doing your best. We live in diet culture, we were raised to have some of these beliefs ourselves. When we know better we do better Halloween candy blog coming atcha this week as well! Imagery from the amazing @kids.eat.in.color #letthembelittle #allfoodfits #intuitiveeating #raisingintuitiveeaters #raisingdaughters #raisingsons #halloweenlover #candyisfood #bodydiversity #sizediversity #normalizenormalbodies #kidsdiet #kidsnutrition #healthyeatingforkids #healthateverysize #haes #nondietapproach #feedingkids #fuckdietculture #dietitiansofig #northvancouverdietitian #bodypositivity #bodypositive #bodypositivemom #bodypositiveweightloss #weightlossjourney #iweigh #weightlosstransformation #momlife

Herbs & spices have amazing protective effects against inflammation and oxidation in our body! They are also a great way to add flavour to our foods without adding salt. But do your herbs go wilted and gross before you can use them up? Check out this video I created at @stongsmarket on my top hacks to keep them fresh until you’re ready for them! (#sponsored) #stongsmarket #stongs #groceryshopping #groceryhaul #grocery #grocerylist #groceryshopping #shoppinghacks #groceryhacks #herbsforhealth #herbsandspices #antioxidants #antiinflammatory #antiinflammatorydiet #momhacks #momlife #momsofinstagram #shoppingtips #grocerylist #northvancouverdietitian #nutritiontips #nutritionhacks #nutritionmatters #healthyhacks #healthytips #healthyfoodshare #healthyfoodie

This pudding is delicious and loading with protein, fibre and micronutrients. It’s also SO easy to make which is a massive bonus! Enjoy it on its own or create Monsters for a fun Halloween treat! (#AD) Makes 2 Mango Monsters Ingredients ... 1 cup Gnubees Mango Tango Smoothie 1 tbsp corn starch 1 egg yolk Butter Leftover chocolate cake or muffins Marshmallows Eyes Icing Pen Instructions: 1. In a small pot, warm 1 cup of Gnubees Mango Tango smoothie and sprinkle cornstarch in slowly. Stirring constantly allow it to thicken and boil for 1 minute. 2. Separate egg yolk from egg and place in a bowl. Remove mango mixture from the stove and spoon in a few tablespoons of the hot liquid into the egg yolk. Then stir egg mixture back into the pot and boil additional 1 minute. Remove from heat. 3. Stir in 1 tsp butter and let cook, covered, in fridge. 4. Once cool layer pudding, muffin/cake pieces, and pudding again 5. Top with marshmallow and eyes (secures with a touch of icing)

If you have been following my stories you know that I have been struggling with low iron levels. Despite the fact that I am a dietitian. Regardless that I eat meat, chicken, fish, etc. regularly. Sometimes food is not enough. Women have higher needs for iron in general. Add in 2 pregnancies. Then 2 extended periods of nursing post-partum. This is a recipe for iron deficiency. I'm now on a supplement to increase my levels as food alone cannot reverse deficiency. ... Are you exhausted? Fatigued? Don't just chalk it up to #momlife ask your doctor to check your iron levels. And while you are at it, check your thyroid (TSH), B12 and vitamin D. If you need help interpreting the results or suggesting a supplement let me know

These "Monster Apples" are fun and delicious break from all that candy! Serve them up for Halloween or pack them for a spooky lunch snack. They take minutes to make and have only few ingredients, which check all the boxes for snacks! Apples are also in season right now so they are at their prime tastiness. Ingredients:... 2 green apples Nut/seed butter Sunflower seeds Strawberries Candy Eyes Icing pen Instructions: 1. Slice apples into quarters and remove the centre to make a "mouth" 2. Fill with nut/seed butter of your choice, we like school safe options like @sunbutter or @wowbutter_com 3. Place sunflower seeds in the mouth for teeth and add sliced strawberry tongues 4. Use an icing pen to dot icing and add eyes. Serve and Enjoy! For all my family friendly & delicious recipes don't forget to check out: https://stongs.com/jenns-recipes/

Somewhere along the road CALORIES became a "thing" to fear. They are just a measurement of energy. We need that energy to think, work, move, catch our kids, and so much more. When we choose foods that a low in calories we (big surprise here) feel hungry sooner. Then we may be reaching for whatever is easiest to grab. Now, I am not saying having a muffin with your coffee is a BAD thing. You know I don't think any foods are "good" or "bad". But what I am more worried about i...s that you are reaching for an unplanned snack because you are starving and that is when decisions around food aren't the same ones we would make when we are nourished adequately. Granola is a great example of a higher energy food that gets a bad name (*see how I used energy here NOT calories haha). Look for ones that have lots of nuts, seeds, dried fruit and whole grains. A super easy homemade granola can be made in 15 min try this one: https://www.jennmessina.com/vanilla-bean-apricot-granola My other favs are @kashi GoLean cereal options (like Chocolate Crunch). Which granola's do you love the most? Comment below!

It's MY BIRTHDAY! What a wild trip around the sun this past year has been! This has been a very tough year in so many aspects but I am feeling so lucky to be surrounded by people I love. I have met so many incredible women on this platform and I am so grateful to learn from your all! Thank you for being here!... For my birthday this year I would LOVE you tag a friend below who you think would enjoy my page so we can continue to support each other today and everyday!

I don't want to burst your bubble. But Intermittent Fasting (IF) is not a miracle diet. There is no magic. You are literally just skipping breakfast. Short-term weight losss is possible but the challenge with this diet (and any diet) is that it is NOT EFFECTIVE LONG TERM. Why you ask? You are ignoring your body's hunger cues which can lead to obsessively thinking about food, decreased mental health, decreasesed ability to enjoy life. Including your social life. ... Now if you are on IF and love it, don't let me hold you back. But we know there are ZERO diets that lead to long-term weight loss when we look at research lasting more than 2 years. So save yourself the weight rollarcoaster and skip it! Have your tried IF? If so, what did you love and hate about it?

Today is #worldmentalhealthday There isn’t one person I’ve met that isn’t touched by mental health issues in some way. A sister. An uncle. A parent. You. My personal experiences with depression and anxiety started postpartum and it was a very scary time for me. I’m lucky to be on the other side now but it’s important to know how many people are affected. You are not alone, that I know for sure. ... Whenever I talk about health and wellness we can’t discuss it without touching on mental health. There literally is #nohealthwithoutmentalhealth So today stop the scroll. Reach out and call a friend, text your mom, or take a few moments to yourself to breathe. You got this momma.

When it comes to making lunches for our kids, some of us have more time than others. I'm here to tell you that it's OK to serve packaged, whole, or frozen fruits and veggies. No guilt! You don't need to be spending hours with the cookie cutter preparing Pinterest lunch boxes. The nutrients fresh, frozen, and prepacked foods is very similar. Premade snacks are created to make our lives easier and most packaging is recyclable as well! If you are buying premade fruit cup...s/sauces these are my top tips: Look for options with no added sugar Aim for easily understood ingredients with no additives, colours, etc. Buy those packed in water (instead of syrup) As a dietitian who works with kids, I'm more interested in increasing total servings of fruits and veggies per day than where they come from. Which fruit or veggie snack does your kid like best? See more

It's the holidays! A magical time to enjoy delicious foods, good company (maybe via Zoom?) and to enjoy our family But it's also a time many feel like sh*t about enjoying these foods and worry about how our bodies will be affected between now and the end of the year. Check out my top 5 tips to enjoy a Happy Thanksgiving without the side of GUILT! ... https://www.jennmessina.com//a-healthy-happy-thanksgiving- I'll also link it in the bio! Sending so much love to you and yours this weekend