Crushed

My first published article on a topic I love and promote daily with my amazing preceptor, @shoppersonlinedietitian. The research on traditional diets suggest that they don’t support sustainable weight loss, a healthy lifestyle or a positive relationship with food. Instead, restrictive eating can have many negative and harmful outcomes including weight variabilities, psychological distress and depression. Additionally, dieters can be at risk for developing eating disorders in... the future. Although the research on IE is new, it has shown both physical and psychological benefits. Such benefits include: weight maintenance, enhanced psychological wellbeing, improved long-term eating behaviours,better quality of life,enhanced body image and reduced risk of disordered eating behaviours, such as chronic dieting and binge-eating. If you’re looking for help to improve your relationship with food, be sure to contact a registered dietitian for credible, personalized information https://www.youareunltd.com//adopt-healthier-post-holiday/

EATINGWHILETRAVELING . Eating on vacation can get pretty expensive, that’s why I always try to bring a few options for breakfast (eggs, bread, peanut butter) and some snacks too (fruit, veg, hummus, cheese & meats) .This way, you can save some $ by eating breakfast at home one day and eating lunch at home another day. .... This past weekend in Montreal, I enjoyed a delicious, homemade, charcuterie snack with my bestie (pictured) . Some other nutritious, non-perishable snacks options that are easy to bring on the road include peanuts, almonds, crackers, roasted chickpeas and dried fruit

Chocolate candy cane peanut butter cookies 1 cup @crushed_nutbutters choc. Candy cane PB 1 cup sugar 1 large egg... (That’s it that’s all) See more

Pre-exercise nutrition I don’t know about you, but I enjoy my workout 100x more when I feel energized from the right nutrition before hand. Some of my favourite pre-workout snacks include a fruit plate with peanut butter + @manitobaharvest hemp hearts, an egg wrap, an RX bar, crackers and cheese or trail mix with an apple.... It’s important to properly fuel your body with carbohydrates (to fuel your brain and muscles) and protein (to keep you satisfied) 1-4 hours before exercise to prevent fatigue (depending on the individual and type of exercise) *Skip out on foods that are high in fat or fibre before a workout. Our bodies take longer to digest these foods and they may cause gas/bloating during your workout.

Easy summer desserts . The other night I made @milknhoneynutrition ’s no-cook blueberry vanilla fudge for one of my best friends birthday. This fudge only has 6 ingredients, only takes about 25 minutes to make and is loaded with flavours !! . Make sure you take the time to enjoy foods like fudge! Being restrictive and/or obsessive with our eating habits can be harmful to our overall health. What are some of you favourite desserts to bring to events?

Pecan crust pumpkin pie from the amazing @fraichenutrition @jillian.harris cook book

Who else is a fan of easy & nutritious work lunches ? . This salad is my go-to for practicum placement lunches because it takes less than 5 minutes to make and it’s super filling. I mixed together red kidney beans for fibre and protein, avocado for some healthy fats, feta cheese for some flavour and mini cucumbers for some crunch and veggies! I also had some @ryvitacanada crackers on the side .... If you haven’t had a chance to try these mini cucumbers from PC @loblawson I suggest you do-they’re perfect for dipping into hummus for a snack or chopping up in a salad for lunch. Shout out to @leahmeterd for introducing me to these crispy little guys and for this pretty bowl . What are some of your go-to lunches?

The to my : taco bowls (with lots of cheese)

Two of our summer favourites!! . If you don’t like your PB sweet, than these are the flavours for you! Both pair perfectly with fruits, celery, crackers, bread or on top of oatmeal. Our favourite combo is cinnamon-honey swirl & Granny Smith apples

All about the fresh summer salads

Mini vacation with my sweets before the start of a busy year Yesterday at the spa we split a fig, asiago & shrimp salad and a turkey wrap

Falafel reminds me of when @katelococo and I fell in love with this plant based ball of yumminess on our grade 11 trip to New York City. If you’re new to falafel, these are deep-fried balls made of chickpeas, fava beans, or both. They get their flavour from the herbs and spices that are added to the dough. These are from Farm Boy and I’ll be trying a homemade version soon

S U N D A Y ..... this combo will not disappoint- whole grain @countryharvestcanada bread, goat cheese, sautéed mushrooms, avo and a fried egg

Munchin’ on one of my favourite morning snacks while I learn about enteral and parenteral nutrition in the ICU setting. I am SO excited to finally start my dietetic internship in 2 weeks, beginning with population health placements. For the next couple of weeks, my agenda is packed with online courses, marking undergraduate exams and orientation to practical training.

An amazing article in the Washington post by RD Carrie Dennett. As a nutrition grad student and future RD, I am always asked if fruit is bad for you... and honestly, this question makes my heart hurt (a lot). Fruits are absolute powerhouses. They are rich in not only vitamins and minerals, but also phytochemicals and fibre. Fruits add colour, variety and outstanding nutrition to meals and snacks. I cannot wait for all of the amazing fruits to be in season this summer

Berry blast protein smoothie bowl. Filled with protein, carbohydrates, fibre, antioxidants & heart healthy fats to refuel post leg-day and kick-start this Friday . Smoothie: blueberries, Greek yogurt, spinach and @vega_team chocolate protein powder. Toppings: cocao nibs, chia seeds, @manitobaharvest hemp hearts, avocado and @crushed_nutbutters pecan butter

Eggplant pesto pizza bites . This was SUCH an easy, delicious and nutritious dinner (and if you know me, you known I’m ALL for easy home-cooked meals)..... These bites were made with 1 eggplant, mozzarella cheese, pesto sauce, olive oil and sautéed kale & mushrooms

My kind of morning vibes .

I try my best to enjoy the simple things in life, such as this perfectly cut, delicious grape fruit , topped with @manitobaharvest hemp hearts (of course)

Butternut squash pomegranate Halloumi....Did you know, Halloumi cheese has a high melting point and therefore can easily be fried/grilled? Tonight I topped one of my favourite stir fry’s with Halloumi and it hit the spot !!

Sweet beet coconut chips. I am obsessed, @healthycrunch