Catherine Semenick RD Consulting Dietitian
539 Memorial Avenue P7B 3Y9 Thunder Bay, ON, Canada

Post-summer, post-covid (well, with restrictions of course)... Rather than thinking one has to start over , lets look at it as picking up where you left off. Lifestyle changes for a healthy diet and fitness always have ups and downs through holidays, vacation and even during stressful times. So be kind to yourself, whether its resuming your daily walks, a gym routine, a healthy diet regimen.....what would you say to a friend who felt they were off? Be your own best friend, not your own worst enemy. #RD #dietitian #nutrition #motivation #nutritionlifestyle #startover #lifestylechange

Apparently it is HAPPY NATIONAL DOG DAY! . my 12 year old Louie is kind, empathetic, thinks he is still a pup and my #1 FITNESS PAL! The treadmill doesnt quite give me that look but Louie....easier to do that 6k with those eyes

a. Bloating? b. Gas? c. Constipation? d. Diarrhea? e. All of the above?... Yes, it may be dairy or gluten BUT not always to blame. It could be one of a number of things and could be very simple or more intricate. As an RD my role is to help you investigate how your diet may be affecting your symptoms. Simple changes can help change your gut reaction #nutrition #guthealth #bloat #dietitian #RD #gutRx #gutreaction #diet See more

Food can bring us happiness yet can also be used as a crutch. As a practitioner I dont just teach the Canada Food Guide . It is so much more than that...it is about learning about the whats, the wheres and the whys . Its about nurturing ourselves with more than just food and knowing when we need that something else... This is one of my somethings .... whats yours ? Feel free to DM if youd like to share #dietitian #antidiet #crutch #nurture #foodhappiness #seratonin

We have collaborated with a few of our friends to spread some wellness! We will be giving away a package worth over $250 to someone that can use a little more health and happiness: Relieve stress with a month pass to Yoga 4 All online yoga studio Treat yourself to the wonderful smell of candles from Waxxed candle co Stay well with delicious smelling hand sanitizer from Lovely Body... Take care of your posture with a visit to the chiropractic team @cornerstonechiropractic Check-in on your nutritional health with myself, Registered Dietitian & Nutrition Coach Skip the waiting room with a primary care consult or walk-in appointment with Encompass Healthcare TO ENTER: 1. FOLLOW me on Instagram or Facebook: @Encompass Healthcare @yoga4all (Facebook only) @Waxxed candle co @Lovely Bodyproducts @Cornerstone chiropractic 2. LIKE THIS POST 3. TAG SOME FRIENDS who could use a little more wellness in their lives (MORE TAGS = MORE ENTRIES) 4. Share to your story for extra entries Contest ends Wednesday at midnight! Open to all Ontario residents. Winner will be contacted within 48 hours. @@@ @@

Need to increase your calcium ? My new fav after-work go-to! I am all about getting in my 1200mg calcium but dont always want that cold glass of milk...yet when the clock hits 6 and Im hungry and dinner isnt quite ready I toss my 8oz milk (or use your favorite nut-milk ) into the blender with about 1/4 cup decaff (or i will never sleep) add a dash of vanilla coffee cream, ice cubes and whip up your own iced coffee! Provides about 350 mg calcium, suppresses my pr...e-dinner hunger pangs and manages my sweet tooth ! #milk # dietitian #nutritionist #calciumrich #hungerpang

As one of my clients said the other day "I eat with my eyes"...catchy quote. Meals can be ever so easy and full of antioxidants, and protein without taking time or secret recipes. Grilled flank steak (or grill your fav vegetarian protein ) simply with Worcestershire sauce , garlic, salt & pepper, along with grilled veg..and yes you can even grill good ol carrots! Attractive, colorful, delicious!

Water...why not ?! I mentioned to a client, as I often do, the need to increase her fluid consumption and look for an adult sippy cup as I find people often drink more from a straw . This is quite the cup! Zoom on as has a few motivational blurbs to cheer on the day!... A few good reasons to drink more water: Supports metabolism Improves energy May help prevent headaches Allows us to decipher hunger vs. thirst No sugar, dyes, Helps digestion Helps manage constipation Improves muscle performance ...and so much more

Another one from Chef Steph!! Great for a summer side at the lake or backyard! This is once again, easy peesey (as she often says:) quick, colorful and a huge hit at our table! Guacamole Salad: 1 pint grape tomatoes, halved ... 1 yellow pepper, seeded,1/2 inch diced 1-15oz can black beans, drained, rinsed 1/2 cup diced red onion 2 tbsp minced jalapeno (optional for us) 1/2 - 1tsp grated lime zest 1/4 c freshly squeezed lime juice(2limes) 1/4 c olive oil (I reduced to about 1/6) 1 tsp kosher salt 1/2 tsp pepper 1/2 tsp minced garlic (I used a tad more:) 1/4 tsp ground cayenne pepper 1 to 2 ripe avocados,peeled, diced Place tomatoes, yellow pepper, beans,onion,jalapeno peppers if using, and lime zest in large bowl. Whisk together lime juice,olive oil,salt, pepper,garlic, cayenne. Pour over vegetables. Just before serving fold in the avocado. Serve at room temperature . Happy summer weekend

This pic from Abby Langer says alot...

Got GERD? ....feel a burning in your chest that often happens after eating or at night? ....pain that worsens when lying down, or bending? ....bitter or that awful acidic taste in your mouth?... Filling up on antacids? I was, I did... As a Registered Dietitian we are the experts in medical nutrition therapy can help ! #reflux #RD #indigestion #dietitian #antacid #medicalnutritiontherapy

COVID got you up few pounds? Need to reset, regroup, and get back to focus on your health, prevention and feeling your very best ? Lets work together to conquer covid in all respects !... #weightloss #quarantine #cornerstone #thunderbaydietitian

Another simple, so very tasty recipe idea from my Chef Steph! Light, lower fat, refreshing zest of lime and cilantro for a quick summer meal. I modified with adding more vegetables and omitted the mint. (Original recipe https://www.finecooking.com//pork-with-rice-noodles-scalli) 8oz. Rice noodles 1/4 cup lime juice... 3tbsp fish sauce 1 1/2 tsp. Sugar 2 tbsp veg oil 1 lbs lean ground pork Kosher salt to taste 1 lg red onion, sliced thin 1 bunch scallions, white &green parts, cut in 2" lengths Broccoli , approx 2 cups,bitesize Julienned carrots, 1 to 2 cups 1 red pepper slices thin 1/2 cup chopped cilantro 2 tbsp chopped peanuts Cook noodles per directions, set aside. Heat 1 tbsp oil, cook pork, season with salt & pepper. Set aside in bowl. Meanwhile, in med pot, steam carrots and broccoli, 4 to5 min, as preferred. Add remaining oil to pan, add onion, scallions, peppers til soft, 4-5min. In small bowl combine lime juice, fish sauce & sugar, til dissolved. Return pork to skillet with onion mixture, add vegetables, heat thru briefly, toss with lime juice mixture and cilantro. If you have some fellow choppers to assist, makes for a quick prep!

Today apparently is NATIONAL INDULGENCE DAY ... didnt know there was such a thing. I like to suggest to clients to enjoy and include favourable treats as part of their goals in changing habits and their relationship with food ..because I LUV DESSERTS too ! Especially home made carrot cake! Got a favorite indulgence ?

What do Dietitians really do? I help to declutter the noise out there and translate the mounds of nutrition information and science into something digestible and apply it to the physiology and the psychology of food in your every day! How can I assist you in decluttering the nutrition noise? EMAIL [email protected] for a discovery call ! #nutrition #diet #dietitian #psychologyoffood #decluttermylife #postcoviddiet

.Super easy, summery... and now on the Fam-fav list of make-agains My Chef Steph....enlightened our pasta Tuesdays! She says...start with large pot of water, boil, add orecchiette pasta...GET READY TO... 1. Quick roast the veg..trim and clean your asparagus, dry with paper towel. Cut into 1 1/2 inch pieces. Place asparagus and tomatoes & several cloves of garlic (smashed or finely chopped) on sheet pan, drizzle with olive oil, add salt & pepper. Spread things out... equidistant.. roast 400 degrees just til bright& soft, 5 to 7 min..watch carefully as they cook fast. Remove and transfer to large pot, turn to med/high, add 1/4 cup each broth & wine, and a handful of fresh chopped basil. Bring to boil to reduce..test for taste. Drain your pasta..SAVE A CUP OF PASTA WATER..set aside Add the pasta to the sauce, 2 big handfuls(or more if you like cheesier) of Romano or parmigiano or asiago cheese,..incorporate everything:) **if its a bit dry add some of that pasta water or more broth, More fresh basil pretties it up. It is amazing! THANKYOU CHEF STEPH! For an easy protein can add shrimp or chicken to it or this easy baked Italian chicken recipe ; 1/3 cup bread crumbs 1/2 cup grated parmesan 1 tbsp oregano Minced garlic S&P Fresh chopped parsley 4 to 6 flattened chicken breasts Dip the chicken in 3 tbsp melted butter , then to the crumb mixture. Bake on lightly greased pan at 425 degrees for 15 to 20 min. Buon appetito!

Looking forward to picking up where we left off on your health goals!! ..So much out there, positive and not so positive ideas on clinical nutrition and weight loss...so very excited that we are able have the to gradually open up in-person visits ! (based on ministry protocol) in addition to continued virtual or phone appointments! Book online https://cornerstone-clinic.janeapp.com OR call us at 475-8523 OR email me direct [email protected]

Dietitian Services are back too! Sooooo very excited to be able to re-open for in-clinic visits, (based on Ministry Covid19 guidelines) in addition to continued virtual appts! Book your appointment online https://cornerstone-clinic.janeapp.com/ OR call to leave a message 475-8523 OR email me direct [email protected] and we can determine which method of appointment is best, in-person or virtual/ phone. Looking so forward to picking up where we left off in your health goals!

So much out there, positives and not-so positive ideas on clinical nutrition and weight loss.. So excited that .i now have the covid19 go-ahead to gradually open in-person and continued virtual appointments !

Dockside pizza!! (or camping or backyard)... so simple, tasty and healthy! Why do takeout when dine-in can be so easy and budget friendly:) Ingredients: premade pizza crust, tomato or pizza sauce, sprinkle of mozzarella or other favorites, leftover deli ham and pancetta ,artichoke hearts, broccoli, etc etc etc.

Who wouldnt want to nibble of any one or all of these antioxidant-rich goodies!? Perhaps a fun home-bound project for kids to either try this on their computer, or even better dress up the real thing and taste away ! Adults too of course as soooooo many tell me they dont like fruit or vegetables. Dont like ? Or just habit?

National beauties are everywhere in our Canuck world. Taking care of our world...of each other....socially apart.. safely. Happy Earth Day :)

This version is Ina Gartens made as part of the family covid cooking challenge. My chef suggests to use less breadcrumbs ..about half, is his suggestion.

Easter bunny cookies...Easter moose cookies...all the same in northwestern Ontario:)

COVID19 Cooking Challenge ! From North Western Ontario , the region where social distancing has always been cool! Our family spread far and wide..some to the west..some to south the border started our own covid cook-off to help with positivity and of course some friendly fam-competition. The challenge is simple, over the next week or so families are to prepare one of their family favorites ..or not. Submissions are regulated in accordance with the rules and guideline...s by our (household governing body, the Legume and grain Control Board of Ontario.. aka L- C-B-O)...some are quinoa fans..some are not . Our first submission...fresh caught lake trout from the shores of Tinto lake, dressed in garlic, dill, s&p, and lemon. If you do not have an auger or lake readily available...easily can be made with a catch from your local grocer !

Happy #DietitiansDay! With all the negatives going on right now its important to celebrate the small things. Today we can celebrate dietitians as regulated health care professionals who use their knowledge and skills to support healthy living for all Canadians. If you know a registered dietitian wish them a happy #DietitiansDay and spread a little love #spreadlovenotgerms #nutritionmonth #eathealthy #thunderbay #registereddietitian #goodfood

How delicious do these avocado lobster rolls look This meal is part of the Nutrition Month 2020 recipe collection. For the full ingredient list and cooking instructions visit the @cookspiration website! #lobsterroll #nutritionmonth #dietitiansofinstagram #dietitian #thunnderbay #nutritionadvice #healthyeating #nondietdietitian

Enjoying a hot toddy on a cold day Did you know hot toddys are traditionally drunk to help relieve cold and flu symptoms? With the weather starting to change and lots of common colds going around, try one of these just before bed if youre starting to feel sick #coldseason #hotdrinks #hottoddy #cottageweekend #registereddietitian #nondietapproach #thunderbay #coldremedy

Ah Valentines Day.... big romantic dinners, decadent desserts, all the discounted chocolates tomorrow.... a lot of you may be stressing out about your diet, worried about all the temptations around you. But one day isnt going to wreck all your progress! Enjoy the day and all the treats, just remember that everything is best in moderation If you are stuck in a diet rut or want a new perspective on your nutrition, send me a message and we can set up an appointment! #thunderbay #valentines #chocolates #moderation #nondietapproach #registereddietitian

From overindulgence and guilt to.....the ultimate RD DETOX... a lifestyle that is achievable and unique to your every day! Includes Initial Consultation +... 5 Follow up visits (for the $ of 4) Motivation, education, professional advice for health prevention/treatment & weight management Cornerstone clinic 807-475-8523 Or book online clinic @ cornerstone-clinic.ca

Did you set a New Year resolution to eat healthier and lose weight? Check out these 5 diet tips to ignore (yes, you read that right) on your weight loss journey!

My last post on portions was sort of a satire of portions as it isnt so common to overeat vegetables.... but Carbs" (that 4 letter word) are just as healthy a...s carrots however our portions arent so. Traditionally pasta served as an Italian dish is a small portion for the first course, followed by meat or fish & vegetables finished off with a coffee/ fruit. So where have North Americans/ Canadians gone wrong with portion sizes? All too often my clients say carbs are bad, or I wish I could have a bowl of pasta .... why is it that you cannot enjoy pasta? Rather than avoiding. .. Lets look to be more mindful of portion sizes, (as they do in Italy) and eat everything in moderation. Whats a serving? Approximately 1 cup cooked (men usually require a bit more) add some vegetables and protein to your pasta sauce and the other half of your plate with salad..for a tasty, nutrient dense meal. Buon appetito!

I know we RDs encourage portion control. .antioxidant rich choices but this carrot definitely more than a fork full and a whole lot of crunch! Perhaps a positive swing toward portion distortion :)