Dietitian Illustrated
255 Queens Ave N6A 5R8 London, ON, Canada

2500 CALORIE BODY COMPOSITION & WEIGHT LOSS MEAL PLAN Intended for those with Estimated Energy/Calorie Requirements between 2500-3000 calories to create the modest calorie deficit necessary to promote fat loss. Designed with the active individual in mind, this meal plan provides enough protein to support training adaptations and preserve muscle while in a calorie deficit. ... Healthy fats and high-quality carbohydrates round out this meal plan to further create a nutritional environment favouring body composition improvements! LEARN BY DOING! Science tells us that the best way to achieve successful weight loss is through behaviour change, not restrictive diets with rigid rules. My ultimate goal with this meal plan is to help you break away from the overwhelming tracking of calories + macros, and reshift your focus to learning the behaviors and food skills necessary for success. Based on healthy eating principles rather than a "diet rulebook", this meal plan will help you learn to create balanced (and simple!) meals in the appropriate portion sizes... spoiler alert: The portion sizes are probably much bigger than you anticipate if you're used to following those aforementioned restrictive diets. That's because this meal plan is also about guiding you to develop a way of eating that is SUSTAINABLE! We all have different food preferences, lifestyles, and food preparation abilities. Use this meal plan as a solid starting point to find what works for you, develop confidence in your food decisions, and feel empowered knowing that you are working towards your goals. To purchase Dietitian Illustrated's 2500 Calorie Body Composition & Weight Loss Meal Plan ($20 CDN + Applicable Taxes), click the link: https://dietitianillustrated.com/nutritionservi/meal-plans/ Sincerely, Kirsten Allen, BSc Kin, RD

2000 CALORIE BODY COMPOSITION & WEIGHT LOSS MEAL PLAN Intended for those with Estimated Energy/Calorie Requirements between 2300-2500 calories to create the modest calorie deficit necessary to promote fat loss. Designed with the active individual in mind, this meal plan provides enough protein to support training adaptations and preserve muscle while in a calorie deficit. ... Healthy fats and high-quality carbohydrates round out this meal plan to further create a nutritional environment favouring body composition improvements! LEARN BY DOING! Science tells us that the best way to achieve successful weight loss is through behaviour change, not restrictive diets with rigid rules. My ultimate goal with this meal plan is to help you break away from the overwhelming tracking of calories + macros, and reshift your focus to learning the behaviors and food skills necessary for success. Based on healthy eating principles rather than a "diet rulebook", this meal plan will help you learn to create balanced (and simple!) meals in the appropriate portion sizes... spoiler alert: The portion sizes are probably much bigger than you anticipate if you're used to following those aforementioned restrictive diets. That's because this meal plan is also about guiding you to develop a way of eating that is SUSTAINABLE! We all have different food preferences, lifestyles, and food preparation abilities. Use this meal plan as a solid starting point to find what works for you, develop confidence in your food decisions, and feel empowered knowing that you are working towards your goals. To purchase Dietitian Illustrated's 2000 Calorie Body Composition & Weight Loss Meal Plan ($20 CDN + Applicable Taxes), click the link: https://dietitianillustrated.com/nutritionservi/meal-plans/ Sincerely, Kirsten Allen, BSc Kin, RD

1500 CALORIE BODY COMPOSITION & WEIGHT LOSS MEAL PLAN Intended for those with Estimated Energy/Calorie Requirements between 1800-2000 calories to create the modest calorie deficit necessary to promote fat loss. Designed with the active individual in mind, this meal plan provides enough protein to support training adaptations and preserve muscle while in a calorie deficit. ... Healthy fats and high-quality carbohydrates round out this meal plan to further create a nutritional environment favouring body composition improvements! LEARN BY DOING! Science tells us that the best way to achieve successful weight loss is through behaviour change, not restrictive diets with rigid rules. My ultimate goal with this meal plan is to help you break away from the overwhelming tracking of calories + macros, and reshift your focus to learning the behaviors and food skills necessary for success. Based on healthy eating principles rather than a "diet rulebook", this meal plan will help you learn to create balanced (and simple!) meals in the appropriate portion sizes... spoiler alert: The portion sizes are probably much bigger than you anticipate if you're used to following those aforementioned restrictive diets. That's because this meal plan is also about guiding you to develop a way of eating that is SUSTAINABLE! We all have different food preferences, lifestyles, and food preparation abilities. Use this meal plan as a solid starting point to find what works for you, develop confidence in your food decisions, and feel empowered knowing that you are working towards your goals. To purchase Dietitian Illustrated's 1500 Calorie Body Composition & Weight Loss Meal Plan ($20 CDN + Applicable Taxes), click the link: https://dietitianillustrated.com/nutritionservi/meal-plans/ Sincerely, Kirsten Allen, BSc Kin, RD

DIETITIAN ILLUSTRATED BODY COMPOSITION & WEIGHT LOSS MEAL PLANS AVAILABLE NOW! ...... So you're on a weight loss journey. Or maybe you're not so much concerned with the number on the scale (good for you!) but you're looking to tone up, shed fat, and show more muscle. There's just one problem... you're tired of counting calories or tracking macros. You want to stop stressing about the numbers and bring enjoyment back to food. ... You want to have peace of mind knowing that you're "on track" without having all of your thoughts revolve around what you're eating and how much. If that sounds like you, then the Dietitian Illustrated Body Composition & Weight Loss Meal Plan is for you! Let go of rigid food rules. This meal plan is about sustainability, balance, and flexibility. Learn how to eat in a way that supports your body goals while developing the habits that will help you sustain those goals once you've achieved them. This meal plan is not a diet. It's about creating lifestyle changes that you can maintain. Follow the link to purchase your very own 7-Day Meal Plan today: https://dietitianillustrated.com/nutritionservi/meal-plans/ Sincerely, Kirsten Allen, BSc Kin, RD

SHE'S HERE! TOFU RECIPE NUMBER 5 It's more of a process than a recipe because the flavour combinations are up to you! ...... Scrambled tofu is super easy and quicker than whisking eggs in a bowl! To make scrambled tofu simply toss a block of tofu in your heated skillet with some vegetable oil and break it up with your tool of preference ......... Add in whatever veggies and spices/herbs you please! ...... For the tofu scramble pictured here, I combined cherry tomatoes with fresh basil. I also added some grated cheddar cheese and parmesan! Served with some salsa on top + avocado toast! Bon appetit, Kirsten Allen, BSc Kin, RD See more

IF YOU LIKE PINA COLADAS AND GETTING YOUR RECOVERY ON AFTER YOU TRAIN ...... Then this recipe is for you! The PINA COLADA TOFU SHAKE! ......... RECIPE: 1/2 cup Tofu 1 cup Milk of choice 1 cup Frozen Pineapple 3/4 cup Coconut Greek Yogurt 1/2 Frozen Banana ...... Make sure to blend, blend, blend for a shake that's cold, smooth, and tasty! ...... If you make this creation, be sure to tag Dietitian Illustrated! ...... Bottoms up! Kirsten Allen, BSc Kin, RD See more

SOUR CREAM & ONION TOFU DIP ...... Make way for your new fave snack. So(y) delicious, you'll wish you made a double batch! ...... Instead of sour cream, this recipe uses Greek yogurt...sneaky, sneaky extra protein! ... ...... Pretty excited about this creation, I must say! So dust off your food processor and get your pita chips ready! ...... RECIPE: 1 Tbsp Olive Oil 2 tsp Onion Powder 2 Garlic Cloves, minced 2 Sprigs of Green Onion, finely chopped 1 cup Tofu, diced 3/4 cup Plain Greek Yogurt 1 Tbsp Mayonnaise 1 tsp Salt Black Pepper to taste ...... DIRECTIONS: Blend everything together except the green onion. Once desired consistency has been achieved, fold in the chopped green onion! Garnish with additional olive oil and green onion if desired! ...... Bon Appetit! Kirsten Allen, BSc Kin, RD See more

TOFU RECIPE NUMERO DEUX ...... It's another TOFU TUESDAY! Today, I'm comin' at you with a household staple of mine: TERIYAKI TOFU STIRFRY! ...... Super quick to throw together, even easier if your carb of choice is already meal prepped (serve this with rice, quinoa, pasta, cauliflower rice, etc!)... ...... RECIPE Simple Stirfry: 1 serving of your preferred carb choice 1/2 cup frozen veggie stir fry mix (I like the @greengiant @greengiantfresh Japanese Mix) Sesame oil (can substitute with another plant oil) 1 cup Tofu, diced (I use Extra Firm ) optional: leafy greens for frying, and sesame seeds for topping! ...... Homemade Teriyaki Sauce - Mix together in a jar/container: 2.5 Tbsp Reduced Sodium Soy Sauce 1/3 cup Water 1/2 Tbsp Brown Sugar 1 Garlic Clove, Minced Ginger, Grated (to taste preferences... I ginger, so I grate, grate, grate!) ...... Directions: 1 Prepare main carb source according to package, meanwhile heat oil in pan and add frozen veggies. 2 Sauté frozen veggies for a few minutes then add tofu. Continue to sauté until veggies are cooked and tofu starts to brown (you may need to add more oil to pan throughout). Add leafy greens at this time! 3 Add prepared teriyaki sauce to pan and stir while allowing sauce to simmer & reduce (about 1-2 minutes) 3 Remove from heat and serve over main carb source! Sprinkle with sesame seeds! ...... Bon Appetit! Kirsten Allen, BSc Kin, RD See more

EAT HAPPY! ...... Now seems like a great time to discuss mood-boosting nutrition strategies! While this is an area of ongoing research, Iet's talk about what we DO know! ...... When we think about mood-boosting foods, the underlying goal is to increase levels of the hormone serotonin in the brain. Side note: serotonin helps with far more than just mood - for example, it helps with sleep too! ... ...... However, we don't get serotonin from our food... we get the amino acid tryptophan which is an important building block for serotonin. ...... Although a high-tryptophan diet may not translate into higher serotonin levels, avoiding a low-tryptophan diet can. ...... Foods high in tryptophan include high-quality protein sources such as: Dairy + Dairy Products Eggs Pumpkin Seeds Soy Products (Stay tuned for more tofu recipes this month! ) Red Meat Poultry ....... One more little tid-bit of mood-boosting nutrition is to make sure you're not avoiding carbs! Carbs give our bodies energy. Energy level and mood tend to go hand-in-hand! ...... Carb-rich foods are also sources of healthy fibre which support gut health... and potentially influence serotonin levels through gut-brain communication! ...... Exercise can be mood-boosting too, of course!! I've got you covered with the 10 MINUTE PLANK CHALLENGE coming to an IGTV near you very soon! ...... Until then, Kirsten Allen, BSc Kin, RD See more

No more broken heart this Valentines day thanks to our nutrition tips for injury prevention! Head on over to dietitianillustrated.com to read our latest article on how to use nutrition to solve your injury woes! Click here: https://dietitianillustrated.com/nutrition-for-injury

TO SPORTS DRINK OR NOT TO SPORTS DRINK? ...... This is a common question athletes have and the truth is, it depends! ...... And now with sugar-free (carb-free) options, the answer is a tad more complicated.... ...... Ultimately, the purpose of a sports drink is to replace fluid, carbs, and electrolytes - particularly sodium which we lose in our sweat! ...... If your sport is lasting longer than 1 hour, that's when you may start to think about a sports drink for an energy boost (not sugar-free or that beats the whole purpose)! ...... You may also consider a sports drink if you didn't have the best pre-game/pre-practice meal and could really use some extra fuel in the tank! ...... In certain cases, there may be a benefit to having a sugar-free sports drink if: 1 You have difficulties meeting your hydration needs from water because the taste doesn't entice you enough 2 You're sweating heavily and need to replace electrolytes, or you're a 'salty sweater' 3 You're consuming other sources of carbs during your activity (i.e. energy gels, chews, etc) and need a source of electrolytes without the carbs - the body can only handle a certain # of carbs per hour. ...... I'm interested to know if sports drinks are a regular part of your training sessions & competition days! Post your comments below ...... Sincerely, Kirsten Allen, BSc Kin, RD See more

Dietitian Illustrated won silver in CommunityVotes London 2019 (Category: Healthcare - Weight Loss & Nutritionist)! Thank you to everyone who voted! --------... https://london.communityvotes.com//weight-loss-and-nutriti

FUELED & HYDRATED WINS THE RACE ...... For any distance runner, completing a marathon is a bucket list mainstay. ...... Yet so much emphasis is placed on just getting to the start line and we forget that mid-race nutrition is just as imperative as the carbo-load. ... ...... Two trends have emerged from the research: 1 Most marathoners don't consume enough carbs during their race to optimize performance (aim for 30-60 g/hr, potentially more depending on intensity level) 2 Having a scientifically-based nutrition strategy in place can significantly improve your marathon finish time (one recent study found a 10+ minute improvement between study groups!) ...... If reaching that carb goal is challenging for you, it's important to remember that you can TRAIN YOUR GUT! ...... This means practicing your nutrition strategy to build up your tolerance to higher carb (and fluid!) loads mid-run. ...... I would love to know your biggest marathon race day nutrition hurdles, questions, and strategies! Please share them below! ...... Sincerely, Kirsten Allen, BSc Kin, RD See more

PROBIOTICS FOR ATHLETES ...... The market for probiotic supplementation is blooming with the recognized importance of gut health! ...... Probiotics are living organisms that increase the amount of healthy bacteria in our GI tracts. They can be found in tablet, powder, liquid, or food form. ... ...... Their impact on gut health may expedite recovery following exercise and reduce muscle soreness when paired with protein intake. More studies are needed to determine if probiotics can have a direct positive impact on sports performance though. ...... For now, the greatest benefit for athletes may be enhanced immune health. This is particularly important during heavy training blocks, or times of extensive travelling when illness is most likely to occur! ...... Key things to note if you are considering probiotic supplementation as an athlete: Gut adaptation to probiotic supplementation takes time - start at least 14 days prior to an important competition period or training block if you want to see the benefits during those times It may be worthwhile to test probiotic supplementation in the offseason or preseason first to see how you respond (mild GI symptoms are not uncommon) Effects are not universal to all probiotic strains/species (benefits are strain- and dose-dependent) ...... With any supplement, remember that a food-first approach to gut and immune health is most effective! ...... If you are consistently burdened by illness during heavy training periods, that's an indication that you're not fueling optimally to handle those increased demands. ...... Solution? Work with a Sports Dietitian to limit those missed training days and maximize the effects of your training program! ...... Sincerely, Kirsten Allen, BSc Kin, RD See more

Tired of the same meal prepped chicken every week? Try this Shake'n Bake recipe! With minimal added salt, an extra dose of fiber and healthy fats - this recipe knocks the boxed version out of the water! Bonus: it comes with a super simple garlic aoili dipping sauce recipe! Full Recipe Here: https://dietitianillustrated.com/shake-bake-chicken-with-g/

Should I be taking creatine? Is it safe? Do I need to cycle it? Do I need to load it? Although creatine has a lot of science to back it up, there's still some confusion surrounding it. In case you missed it, last week we shined the spotlight on creatine supplementation to answer those questions. Click the link for some helpful resources PLUS another FREE handout for download: https://lnkd.in/dj_9PcX ... And head on over to Dietitian Illustrated's Instagram (@dietitianillustrated) for our very first IGTV on the topic!

DIETARY FATS AND SPORTS PERFORMANCE ...... As an athlete or exerciser, you may be confused about where fats fit into your diet. ...... Should you be eating more fat? Is the ketogenic diet good for your performance? Are you eating too much fat? Are you eating the right fats? ... ...... An important thing to remember is that our bodies prefer carbs as fuel. This is because its super efficient to burn carbs. Yes, fats do provide more energy per gram. But the body also requires a lot more oxygen to make that happen. ...... This means that you can only really tap into fat as a fuel source at lower exercise intensities. ...... Yet we know that for most competitions, the winner tends to be whoever can maintain a higher intensity of work for longer. ...... A good starting place for fat quantity is to aim for 0.5-1.5 grams per kilogram of body weight, or about 30% of total calories. ...... And don't forget about fat quality! Choose fat sources that provide anti-inflammatory omega-3's (i.e. salmon, tuna, flaxseeds, pumpkin seeds, and walnuts) ...... Sincerely, Kirsten Allen, BSc Kin, RD See more

When it's your duty to rescue, serve & protect, or put out fires, proper nutrition can take the back-burner. But physically demanding occupations require that you eat right both on-duty and off-duty because your performance depends on it. Body composition, weight control, and chronic disease prevention are all tied to nutrition! ... Extinguish those poor eating habits and develop new, healthy ones by downloading our FREE nutrition resource designed exclusively for first responders! Download at dietitianillustrated.com or click the link: https://dietitianillustrated.com/nutrition-for-first-respo/ #firstresponders #nutrition #chronicdiseaseprevention #emergencyresponders #policeofficers #paramedics #firefighters

CALLING ALL WESTERN MUSTANGS! ...... Did you know that your 2019/2020 Student Benefits covers 100% of the cost of a dietitian up to $500 per student year. ...... That's enough to completely cover my Nutrition Package #1 which includes:... One 60-minute initial nutrition consultation One 7-day personalized nutrition program to kick-start healthier habits One 45-minute progress session ...... Don't let your coverage go to waste! ...... Contact [email protected] to get started! ...... Sincerely, Kirsten Allen, BSc Kin, RD See more

Trick or Treat! Its nature's multivitamin! ...... Studies show that the micronutrient requirements of athletes are not much different from the general population. ...... Many athletes make the mistake of unnecessary vitamin and mineral supplementation. ... If you follow a well-balanced, whole food-based diet, chances are you'll meet your nutrient needs. ...... The time and place for a multivitamin is best reserved for those restricting their energy intake, or athletes in weight category sports where weight cycling is common. ...... Unsure if you're meeting your nutrition needs? See a dietitian for a nutrition check-up! ...... Visit www.dietitianillustrated.com to choose from our nutrition packages. ...... Sincerely, Kirsten Allen, BSc Kin, RD See more

New research suggests that dark cherries may reduce muscle damage following exercise and promote athlete recovery. With a cherry blast of antioxidants and anti-inflammation, we've created the ultimate recovery shake. Find the complete recipe here: https://dietitianillustrated.com/cherry-choco-mint-shake/

More and more athletes are becoming interested in following a plant-based diet. Not surprisingly, the hunt is on to find a plant-based protein powder that can stand up to whey - the gold standard of protein powders. But are there any that fit the bill? Click to learn more: https://lnkd.in/dUbmn8E