Cindy B., Your Dietitian at Zehrs
6940 Morrisson St L2E7K5 Niagara Falls, ON, Canada

Wishing you all a very Merry Christmas despite all of the challenges we have faced individually and collectively. Christmas may not look the same, but I’m grateful for the blessings in my life. I hope the same for you . . . .... . . . . . . . . #employee #zehrsdietitian #yourinstoredietitian #lcldietitian See more

Many of us have spent a long time away from loved ones this year, and our bodies may have changed since we've seen them. However, "Weight & Body Talk" should not be a part of the conversation, even when it is meant with the best of intentions. We do not know why someones weight has changed, and even though you meant to offer a compliment, you may unknowingly be complimenting someone's eating disorder, depression/anxiety, personal struggle or illness. Will you start practici...ng complimenting those that you love without focusing on body & weight? #employee #yourinstoredietitian #lcldietitian #antidietdietitian #zehrsdietitian

As the holidays near, many of us have the opportunity to indulge in some festive treats! So I thought I would share some of my favourites. Every December I look forward to buying this delicious popcorn. ... Which one would you like to try? 1) Dark Chocolate Drizzled Sea Salt Kettle Corn OR 2) White Chocolate & Peppermint Flavoured Drizzled Kettle Corn As a reminder, the best way to enjoy holiday treats is without guilt, and without shaming others, or yourself. #employee #zehrs #yourinstoredietitian #lcldietitian #antidietdietitian

I really want to emphasize the importance of finding joy and satisfaction when eating. They are just as important as getting the right nutrients when it comes to eating well, and having a healthy relationship with food. I indulge in my own version of joy and satisfaction when styling and photographing delicious recipes (and experimenting with new ingredients.) I recently photographed and styled 5 new recipes for Turkey Farmers of Canada. ... My personal favourite was the Ginger Spiked Mini Turkey Meatball Soup - https://www.canadianturkey.ca//ginger-spiked-mini-turkey-/ https://www.canadianturkey.ca//mediterranean-turkey-nouri/ https://www.canadianturkey.ca//hot-honey-turkey-stir-fry-/ https://www.canadianturkey.ca//sheet-pan-madras-turkey-wi/ https://www.canadianturkey.ca//turkey-black-bean-tacos-wi/ #employee #yourinstoredietitian

The narrative that many of us carry, and that society and the majority of the healthcare system uphold is just that. Weight loss is not synonymous to health. So, let’s stop pretending it is. #employee #yourinstoredietitian #lcldietitian #antidietdietitian #zehrsdietitian

Can I lose weight, and repair my relationship with food simultaneously? Intentional weight loss comes at a price. It often involves a deliberate restriction of quantity or of certain types of food, which is completely unnatural. The body does not know the difference between intentional restriction and an actual famine. Its internal workings are there to protect you, and it is very clever in doing so. ... When you restrict to lose weight, your body actually pumps up the hunger hormones to prompt you to eat richer foods faster and in larger quantities because for the body, the famine is real. If the mind continues to deprive the body, the intensity of restriction and overeating intensify, and middle ground does not exist. When you work to repair your relationship with food, you are not only rewiring your thoughts and cognitions around food, but you are creating a safe space for the mind and the body to reconnect. In order to do so, the body must know and trust that is will be fed when it tells the mind that it is hungry. In order to repair your relationship with food, you must eat ENOUGH. Eating enough looks different for everyone and ‘enough’ may look different at different stages of repair or recovery. You may gain weight; you may lose weight, or your weight may remain the same. I don’t know. The bottom line is that learning to nourish your body cannot be coupled with intentional weight loss. But so many would agree that repairing their relationship with food is worth it. What do you think? #employee #yourinstoredietitian #dietculture #antidietdietitian

I love making a good pot of improvised soup with pantry items and fridge staples I have at home. I threw together this hearty tortilla style soup (it was enjoyed with a side of tortilla chips) in a pinch: used some canola our to cook down an onion followed by minced garlic and spices (cumin, chilli powder, chipotle powder) added canned diced tomatoes, black beans and corn ... saved some time by using frozen cubes butternut squash (a favourite frozen starchy vegetable I always keep in the freezer) chicken broth pulled chicken (poach chicken in boiling water and pull apart with a fork before adding it to the soup not pictured - juice from 1 lime & 2 chipotle peppers in adobo sauce, minced (for extra flavour) added some spinach just before serving top with cheese, cilantro and plain green yogurt if you wish Enjoy leftovers the next day! What kind of items do you throw together to make a complete meal? Would like to lean how to put together a meal in a pinch? I offer individualized nutrition consultations to suit your needs. Until Dec 31st receive 50% back in PC Optimum Points #employee #yourinstoredietitian #lcldietitian #antidietdietitian #zehrsdietitian

This concept may seem foreign to you, but it is actually at the basis what we eat, how much we eat, and why we eat in the first place. To put it simply, having a healthy relationship with food means that you are eating for physiological hunger, satisfaction and for interconnectedness with those around you. So many of us experience eating from a place of subconscious control, whether is rooted in our emotions, body dissatisfaction, rebellion, or numbing just to name a few. ... No one is born with an unhealthy relationship with food, so it is something that is learned from both your family of origin and the diet-heavy culture that we live in. I like to ask myself Where did I learn that? when I notice unhealthy thought patterns around food. I challenge you to ask yourself the same question!

Diet culture is a hierarchy of beliefs supporting the following: - Being thin is the definition of health, and it also represents moral good. If you are not thin, there must be something justly wrong with you. - Attaining higher status must be accompanied by being thin, and it requires you to spend all of your time and energy in its pursuit. - It shames you for eating certain foods and elevates you when you consume others. It instills many feelings of shame and guilt aroun...d something that should be considered a basic human need. - Its oppressive nature puts down people who do not fit its prescribed ‘thin ideal’, which further marginalizes people of all walks for life. - It hijacks your purpose, your power and your physical and mental health. Has diet culture impacted you? #employee #yourinstoredietitian #dietculture #antidietdietitian #antidiet

As a dietitian who practices from a weight-inclusive and anti-diet lens, I do not encourage or praise intentional weight loss. There are a few important reasons why: 1) 95% of dieters regain the weight, if not more in 2-3 years after starting a diet (most diets can work short term, but they are not sustainable). ... 2) This can lead to weight cycling (yo-yo dieting) which is associated with poorer health outcomes such as cardiovascular disease. 3) Focusing on weight loss can leave a person preoccupied with food and their body, which can lead to disordered eating patterns and thoughts. 4) Weight-Stigma (stereotypes and misconceptions about being in a larger body) have been shown by research to be harmful to health no matter the person’s size. #employee #instoredietitian #yourinstoredietitian

I’ve been rather quiet on social media because I have been learning and reflecting a lot. 2020 has brought up as much for me on a personal level as it has globally. I have pivoted my practice to really focus on creating a space that is centered around weight inclusive and eating disorder care. ... Why haven’t I shared this more openly? Because I am a cis-gendered, straight, , woman with loads of privilege that has helped get me to where I am today. I am the quintessential face of an overrepresented stereotype in the world of dietetics and nutrition. Who am I to be offering counselling in an area where my personal experience is very much limited by ? Maybe I don’t actually deserve to be here, and perhaps I am doing this profession a disservice. The truth is that our culture is very . Not only is weight stigma rampant, but our own is what is truly getting in the way of our collective healing. . I am an important piece of the puzzle. As work to unearth my own internalized weight stigma, I am making (an imperfect) space for all people to feel seen in a healthcare system perpetuates the very harmful cycle of weight stigma. I am here to continue to learn from you, and to do my best to support you in healing your relationship with food and your own internalized weight bias. If this sounded heavy to you, don’t worry. I plan to unpack and dissect the language going forward so that we can all learn and do better together. #employee #instoredietitian