Angela Dawson, Dietitian
175 Barker Street E1C 9T8 Moncton, NB, Canada

Another "YUM" recipe! I am still focusing on my goal of trying 1 new recipe each week! We got some sausages at the market and a request was made for a sausage pasta and this is the recipe I decided on!... https://www.eatwell101.com/sausage-pasta-skillet-recipe Delicious and healthy What do you normally do with sausages?! I'm looking for more ideas!!

NEED SOME MOTIVATION?! Join me for a 30 DAY HEALTHY HABIT NUTRITION KICKSTART! STARTS THIS MONDAY, FEB 15th so SIGN UP NOW ... The new year has been challenging to get back on track and stick to healthy habits - and even more so just coming out of the red alert phase. This is why I decided to help motivate you all with this 30 day kickstart - get back into a healthy routine and get those healthy habits to stick! Whether you need accountability, guidance in the right direction or get back to working on your goals (...the "crossfit open" is coming up!), join me to work on these habits. You will receive a spreadsheet with your daily tasks in the areas of Nutrition, Exercise, Sleep, Mental-Wellbeing and Self-Care These will be our daily goals to focus on in order to build healthy habits. Keep yourself accountable by checking off your tasks! We will build on these areas of focus in a private facebook group, where I will share more on nutrition and these other healthy habits as well as a place for you to share your successes and ask questions! This Healthy Habit Nutrition Kickstart starts MONDAY, FEBRUARY 15th and you must sign up by SUNDAY, FEB 14th to receive your spreadsheet and access to the Facebook Group Let's do this and get into a positive head space moving forward!! Sign up through zenplanner: https://trial-1c054ee3.sites.zenplanner.com/event.cfm Reach out to me if you have any questions through Facebook or by emailing [email protected]

Meal Prep Monday I'm curious - what type of meal planner are you? Do you like to do a big meal prep day at the start of the week?... Do you like to plan your meals and then make them each day? Do you like to make some staples like rice, potatoes, chicken, etc and then assemble meals throughout the week? I'm definitely one of those people who aim to do a big meal prep day, reducing the amount of cooking (and dishes!) that needs to be done throughout the week. I'll make 1 or 2 freshly made meals throughout the week but I find this alleviates alot of meal-time stress and allows more time for other tasks throughout the week! I know this is alot of meal prepping, but I'm lucky my boyfriend offers to do the dishes - his request yesterday was to search for recipes with the least amount of dishes - DOES THIS EVEN EXIST?! On the menu this week - Chicken Pot Pie Chowder (Yum & Yummer) - Cabbage Casserole with extra-lean ground beef and rice - Meatloaf https://www.yummyhealthyeasy.com/best-ever-meatloaf-recipe/ - Egg Muffins https://www.delish.com//reci/a25563943/egg-muffins-recipe/ - Brown Rice - Chicken Wings (leftover from Superbowl) - Rotisserie Chicken - we needed a quick meal yesterday but this will work great to toss into wraps, sandwiches, stir-fries, etc! AND we don't forget our snacks (check out the video I made last week for more about snacking) - Fruit - Yogurt - Granola Bars - Nuts Hoping this is inspiration for you all - and I ALWAYS love to hear what you are making! Share below your style of meal prep and any recipes! Struggling with meal planning? I am here to help! https://trtrainingnutrition.as.me/ #truereflectionnutrition #truereflectiontraining #mealprep #mealplan #healthyeating #foodisfuel #nutrition

A MUST-READ I recently finished Abby Langer Nutrition book "Good Food, Bad Diet" This book was a great read! The nutrition concepts were evidenced-based and simply explained. It was an enlightening reminder of how diet culture can influence our thoughts on nutrition and body image! ... Also a great reminder of why fad-diets don't work nor are strict meal plans very helpful. Meal plans often make us lose sight of our hunger cues - eating when we are actually hungry, stopping when we feel full and very rarely allow what we term as "junk food or less nutritious options" - making them not a "normal" part of our eating routine and often making people feel guilty about eating them and any foods that are not on their meal plan. THIS IS NOT A HEALTHY LIFESTYLE Categorizing food as "good" or "bad", constantly focusing on calories, restricting foods that you really love, talking about food negatively... one word for you: "Cheat" - which implies doing something wrong and often feelings of guilt. This mentality will cause you MORE stress and IS NOT HEALTHY. Abby talks about listening to your hunger cues, WHY we eat (fuel, pleasure, social), and making peace with your relationship with food. DIET CULTURE - having to purchase certain foods to "be healthy", LOOKING a certain way and needing to have abs and be a size 0 - who said this is "HEALTHY"? Delete those people off of social media who make you feel that your body is unworthy because it doesn't look like theirs - seriously! Healthy is feeling your best, performing at your best, fuelling your body with healthy foods but also enjoying the foods that have zero nutrition in them from time to time. The day that I decided that diet culture WAS NOT going to control me was the day that I started moving forward with a healthy relationship with food, enjoying what I eat and not letting food consume my thoughts - no tracking, no macro obsession or crazy concern with the amount of sugar, carbs, fat, and protein in foods, but rather focusing on healthier options, nutrient timing for exercise, and listening to my hunger cues. If I want a brownie on a week night, I'm going to have it - I don't need to wait until the weekend nor do I need to eat something unhealthy because it is the weekend and I deprived myself of what I was craving during the week. OWN your nutrition and your relationship with food - I highly recommend reading this book and if you feel you need to work on your relationship with food I am available for 1-1 consults or even a free 15 minute chat to discuss your nutrition goals and if we would be a good fit to work together https://trtrainingnutrition.as.me/ #truereflectionnutrition #truereflectiontraining #healthylifestyle

HAPPY WEDNESDAY! How are your nutrition goals going? I am still challenging myself to try 1 new recipe each week - here's a meatball recipe that I've recently made ... I've tried it with extra-lean ground beef and ground turkey... both work great!! https://www.delish.com//r/a25238990/keto-meatballs-recipe/ Do you have any recipes you think I should try?! Please share below Don't forget, I am still offering virtual 1-1 consultations during the red phase - do you need help with meal planning or new meal ideas? Book a 1-1 appointment with me to get started! https://trtrainingnutrition.as.me/ #truereflectionnutrition #truereflectiontraining #mealprep #mealplanning #healthyeating #healthylifestyle #nutrition

SNACKING 101 Should you snack? What are some healthier snack options?... Check out this video for snacks that I had on hand this week for grab and go options! Set yourself up for success and make a plan! YOUR UPCOMING WEEKLY CHALLENGE: find healthier snacks to have on hand, focusing on the combination of protein and fibre (at least 4 grams of fibre) Examples: Greek yogurt and berries Egg muffins and grapes Hummus and whole grain crackers Comment below your snack plan for the week!! Please note: I am not sponsored by any of these companies #notanad

BUILD YOUR OWN GRAIN BOWL While looking through my meal pictures, I noticed many "grain bowls" aka: "leftovers" Sometimes intentionally put together but often times it's more "what's left in the fridge", you can really be creative!... What do you need? Protein sources - chicken, fish, salmon, beef, tofu, edamame, nuts, seeds, legumes, etc! Grain (or starch) source - rice, quinoa, potatoes or any other whole grain! Veggies - ANY! You can really use any veggies that you need to to use up! Try chopping some veggies fine, slicing others, shredding zucchini or carrot Add some roasted veggies (beets are my favourite) Toppings Nuts Seeds Green onion Dressing - I often like to use a sesame dressing but you can use whatever is in your fridge! Just a whole lot of YUM! #truereflectionnutrition #nutrition #mealplanning #mealprep #healthyeating

MEAL PREP What have you meal prepped or what do you plan on meal prepping this week?! I am looking for ideas for my meal prep day tomorrow ... Please share your ideas below! I'll share with you the NEW RECIPE I tried this week that I made tonight - ground turkey and egg for protein and lots of veggies for fibre I served this on top of brown rice for a balanced meal! https://fitfoodiefinds.com/egg-roll-in-a-bowl-recipe/ Don't forget to share some of your meal ideas below! #truereflectionnutrition #truereflectiontraining #mealprep #mealplan #healthyeating #healthylifestyle

When life gives you lemons... I know we're in the Red Phase right now, but let's keep focusing on the positives that could come out of this! If you've ever wanted to work on your nutrition, now is a GREAT time!... Are you someone who... Wants to learn how to choose healthier options for you and/or your family? Struggles to meal plan or is not sure where to get started? Is looking for new recipe ideas and/or finding recipes to eat healthy on a budget? Is wanting to build a healthier relationship with food - stop the diets, the gimmicks, the guilt and take control over your eating? Wants to learn more about fuelling your body properly for exercise or sport? Needs help to manage food allergies, intolerances, diabetes, blood pressure or cholesterol? While you may have some more time right now, it is a great time to invest in your health and inquire about dietitian services! You can book an initial appointment or start with a FREE 15 minute chat to discuss your nutrition goals and more about the nutrition services that I offer! ** Virtual appointments are always an option but in-person appointments will resume when we are back in the orange phase ** Get more information and book here https://www.trtraining.ca/dietitian.html DID YOU KNOW?? *Many insurance companies cover the cost of dietitian services* Thanks again to Nathan Blackmun for the photo! #truereflectionnutrition #truereflectiontraining #healthyeating #healthylifestyle #investinyourhealth #mealprep

MEAL PREP EXPECTATION VS. REALITY I'm going to guess that many of you think that because I am a Dietitian, I always have the most elaborate meal plan and food cooked... Not quite.... Scenario 1: I'm feeling like I have lots of energy and can dedicate a good portion of the day, yes I said day, to meal prepping, even more so if I have a very busy week and know that I will have zero energy to prep anything (Photo 1: pre-marinaded chicken, meatballs, sweet potato, rice, lots of veggies cut up (for omelettes, stir fries, salads, wraps, etc), homemade tomato sauce with veggies (some will be frozen!) and I also made homemade granola bars and muffins this week. Scenario 2: I have a few hours to dedicate to meal planning (Photo 2: Buffalo Chicken Casserole with veggies, BBQ Chicken Thighs, Grape Jelly Chicken Thighs (two easy marinades) , Rice with toasted almonds and cilantro, roasted potatoes, extra chicken for sandwiches or stir fry) Photo 3: And all the dishes that come with it this takes almost as long as cooking, am I right?! However, I know I will have very few dishes for the rest of the week Scenario 3: The weekend got away from me, I went home to visit family, friends and wanted to spend some time with the boyfriend and puppy when I got home These weekends happen but I know how important it is to have some healthier options on hand By purchasing some quick grab and go options, I'll avoid the drive thru and spending lots of money on impulse take-out throughout the week I'll be able to keep a meal routine and avoid binge-eating later in the day Photo 3: Rotisserie Chicken (skin off), Bagged Kale Salads, Roasted Potatoes (microwave), a bought couscous salad, rice and ground turkey (only 2 foods I made). Eating healthy most of the time isn't easy but to be successful, you need to set yourself up for success - and this CAN CHANGE to varying degrees each week and THAT IS OKAY The main thing is to have a plan with the amount of time that you have! If you are interested in having more of a discussion about meal planning and what suits your lifestyle, book a 1-1 appointment with me (and receive lots of recipes and website suggestions!) How are you going to set yourself up for success this weekend? #mealprep #nutrition #truereflectionnutrition #healthyeating #cooking #notanad

WELLNESS WEDNESDAY Commit to investing in your nutrition and being a healthier you - join in on this nutrition challenge - there's already lots signed up! AND, THERE'S ONLY A FEW MORE DAYS TO SIGN UP for the challenge starting THIS MONDAY - you'll have my guidance, motivation and accountability to get back at it!... 5 week challenge Focus on meeting your water intake and balanced meals each day Plus weekly nutrition themes (fibre, sugar, post-workout) Excel Tracking sheet - to stay accountable (and submit to me on a weekly basis if you are aiming to win the $100 Lululemon gift card!!!! Private facebook group for challenge members - more nutrition information, recipes, and a place to share your successes with others Commit and sign up now! Here is the link - https://trial-1c054ee3.sites.zenplanner.com/event.cfm *Must be a residence of New Brunswick *Insurance receipts can be issued for "group dietitian services"! *Don't hesitate to reach out to me if you have any questions at all This is not just for TRT members! Feel free to share and spread the word to anyone who may like to join!!!

Tasty Tuesday! I'm back with another one of my favourite recipes! I love making homemade granola bars because I can jam pack them with nutritious foods and there is always enough in 1 batch to last me a few weeks!... This recipe is from Oh She Glows - huge fan of her cookbooks (and website!). Next time you're looking for a granola bar recipe - try making this one! *they are also nut-free! https://ohsheglows.com//new-mama-glo-bars-lactation-frien/ Do you have a favourite granola bar recipe you'd like to share?! If you're ever looking for more recipes to spice up your inventory or looking for more meal ideas, do not hesitate to book a 1-1 appointment with me! https://trtrainingnutrition.as.me/ #tastytuesday #truerefectionnutrition #truereflectiontraining #mealprep #healthyeating #nutrition

Happy Monday! Apple picking season has just begun! There's nothing like having fresh apples from the tree - Layla was just as excited as I was about apples Apples are packed with fibre and vitamin C - and there are so many things you can do with apples, here's a few ideas... As a snack - include a source of protein with your apple for a balanced snack! Slice on top of a salad or into a wrap Make applesauce (check out the recipe I am going to try - omit the sugar for unsweetened applesauce!) https://cookieandkate.com/how-to-make-applesauce/ Apples pair nicely with pork dishes Homemade muffins or granola bars Make a dessert: apple crisp, apple pie Warm apples up in the oven, sprinkle with cinnamon Are you going to go apple picking? What do you like to do with your apples?! #truereflectionnutrition #truereflectiontraining #mealprep #nutrition #healthyeating #applepicking #vitaminC #fibre