Dr. Pamela Fergusson, Registered Dietitian

I pinned this post!!! Keep your favourites coming! Only tested and loved vegan recipes please! What a great resource. Let’s try them!! What’s your favourite plantbased recipe? I’m taking fail-safe go-tos that never let you down. Please share a link below! I’m sharing my favourite to get us started.

Best news I’ve heard all day https://www.theguardian.com//chinas-appetite-for-meat-fade

Good luck to Animal Justice and Jessica Scott-Reid in their legal challenge. https://globalnews.ca//ontario-government-farm-law-anima/

PCOS and insulin resistance. If you have PCOS, then working on improving your insulin sensitivity can help you manage your PCOS symptoms and reduce your risks of developing other conditions. Be kind to yourself and reach out to a dietitian to help with your nutrition. ... I'm trying a video to keep my infographics more cohesive on facebook :) Let me know what you think!

Happy international women’s day! Know any amazing vegan bloggers or business owners who identify as female? Tag them below! Let’s support and uplift the voices of vegan women.

Do you suffer from Gastroesophageal reflux disease (GERD)? It can be a painful, debilitating and confusing condition. Check out my explanation of what is happening in your body when you experience GERD. Understanding the problem may help you manage your symptoms. Also check out my tips! Lots of good ideas to try to help you manage your GERD. ... Reach out if you have any questions! I'd love to help you develop a GERD nutrition treatment plan.

Nutrition to prevent or address heart disease! Have high cholesterol? Maybe heart disease runs in your family. Maybe you love someone with heart disease. ... Heart disease is the second leading cause of death in Canada. Read, save and share these nutrition suggestions. They just might help save a life. And reach out to me if you want to talk about your own nutrition, and how to reduce your risks.

There are so many vegan families raising their children vegan right from birth. Raising your babies and toddlers on a well-planned vegan diet may reduce their long-term risk of diabetes, heart disease and some cancers. It’s also a compassionate way of life, and good for the planet. That is wonderful, but it is important to ensure that your children are eating a well-balanced vegan diet. I sometimes hear from parents who are giving their vegan kids mostly fruits and veggies ...as solids. Fruits and veggies are healthy and delicious, but not enough to meet your child’s needs. You need to think fat, protein and iron first. Here are my top 5 tips to help you get it right for your little vegan toddlers! 1. Offer foods from all of the plant-based food groups. Nuts and seeds, high protein foods (beans, lentils, soy), fruits and veggies as well as grains are all important 2. Focus on fats. Your children will need 30-40% calories from fat. Nut and seed butters and avocado are great options! But you can also use some olive oil and coconut milk in their food. 3. Protein and iron are important. Your toddler will need about 13g of protein and 7mg of iron per day. There is no problem achieving that on a varied plantbased diet, but not from fruits and veggies alone. Try hummus, beans and lentils for protein and iron. Kale and fortified oatmeal are also good sources of iron and tofu is a great source of protein. 4. Chose fortified soy milk. When you introduce fluid mylk into your child’s diet (usually some time between 6-12 months of age), fortified soy milk is the best option in Canada. Soy is rich in protein, and is fortified with calcium, B12 and vitamin D to the same levels as cow’s milk. 5. It’s time for them to take their own supplements. Your toddler is likely already taking vitamin D, but they also need their own source of B12 and a vegan DHA oil. You can give them 1/4 of the adult dose. Have questions about your own child’s nutrition? Reach out and book with me! I can help you make sure your child is on-track.

A couple of years ago some colleagues of mine and I wrote an article for @dietitianscan called Towards Providing Culturally Aware Nutritional Care for Transgender People. It’s a great primer on creating safe spaces for trans people in a health care setting and on the health and nutritional needs of trans people (DM me if you want a copy!) Today I am teaming up with @plant.based.ken to create a day menu for trans men who are taking testosterone. As a group, trans people are... more likely to experience job and housing discrimination, food insecurity and depression. They are also vulnerable to eating disorders and struggles with body image. Trans people benefit from having a strong network of support, and that includes their health care team! I strive to create a safe place for trans people, here on social media and in my counselling practice. There is some concern that transgender people taking hormones may be at increased risk of heart disease. There is very little research available, however it seems that trans women may have increased risk while trans men may not. Taking testosterone may also possibly increase the impact of genetic risks or lifestyle risks like smoking. More research is needed and it is a good idea for trans people to keep in touch with their medical team to monitor their health and bloodwork. Trans men may experience an increase in appetite when taking testosterone. Testosterone will naturally help trans men build more muscle mass, and that takes calories and protein! Some trans men may also wish to be active with strength training to further increase their muscle mass. This will also require increased calorie and protein intake. Trans men may welcome all of the changes in their bodies, or some changes may happen differently, more slowly or more quickly than expected. Body changes can be exciting, but overwhelming. Focusing on self-care and body acceptance can help your mental and physical health during this time. Here is a sample menu for a healthy trans man taking testosterone. Portion sizes will vary from person to person, speak to a dietitian to learn more! Be sure to drink lots of fluids. Testosterone can cause hot flashes and increased sweating, and staying hydrated is important. Try sipping on my cold brew herbal iced tea. Just add 2-3 bags of your favourite herbal tea to a water bottle or mason jar. Leave, covered, to steep overnight. Remove the tea bags and it’s ready to sip in the morning. Lightly sweeten if desired. Breakfast Whole grain bagel with tofu scramble, salsa and avocado Snack Homemade granola with vegan yogurt Lunch Butternut squash and black bean burritos by Ohsheglows Snack Green smoothie (loving fruits and veggies is manly and good for your microbiome) Dinner Sweet Korean Lentils with rice and broccoli by It doesn't taste like chicken and a Chocolate Covered Katie blackbean brownie for dessert

I'm a vegan Registered Dietitian! I spend a lot of time trying to make it easier for people to go vegan. I offer meal plans, and recipe suggestions, and budget-friendly options. I also help to ensure that people know how to eat a healthy, safe and delicious plant-based diet so they can stay vegan and feel great. Sometimes, though, people are not able to go vegan right now. That can be hard for vegans to accept. When you love animals and you are aware of their suffering, you ...just want a vegan world. There are, however, many things that non-vegans can do, to help the animals and the planet, even if they are not able to go fully vegan right now. 1. Eat more plants, less animals. Even if you can't go fully vegan right now, you can still increase the plant content of your diet as much as possible, and start cutting animals off your plate. Try meatless meals, have a vegan breakfast, switch to non-dairy milks, and halve the meat in your favourite family recipes and replace with lentils, beans, mushrooms, walnuts or vegan meats. 2. Buy only vegan and cruelty free cosmetics. The cosmetics world is changing FAST and I can't believe how many great options there are. Remember that cruelty free means not tested on animals, and vegan means there are no animal products as ingredients. Make sure your cosmetics are both. I love Pacifica , share your favourites in the comments! 3. Don't buy clothing that contains leather or fur. You are not an arctic explorer and you don't need to dress like one. Don't buy winter coats stuffed with goose down or trimmed with fur. Synthetic styles like NOIZE and Wuxly Movement are warm and gorgeous and nobody had to die. I believe in creating an inclusive environment that welcomes the changes that people are able to make right now, and then hopefully welcomes even more changes in the future. Start with baby steps, but keep stepping!

There are so many wonderful new people around here I wanted to say hi! And to tell you a bit about myself, and ask you something too. I’m Pamela Fergusson, I’m a proud Registered Dietitian, and I have a PhD in nutrition. In 2021 I’ll have been a dietitian for 20 years! My PhD topic was Severe Malnutrition and HIV in children in Malawi. I worked in the field of nutrition and HIV for the first 10 years of my career; in the downtown east side of Vancouver, and then throughou...t sub-Saharan Africa. I still miss that work sometimes! I brought my daughter, Fern with me on my work travel so I could continue breastfeeding her. By the time she was six months old, she’d been to twelve countries! Including Uganda, South Africa, Ghana and Malawi. I’m vegan and I’m raising my 4 children on a plant-based diet. My kids are 17, 16, 14 and 10. Their favourite recipe of mine is vegan Mac and cheese! No matter how much I make, they finish it all. I’m an adoptive mom! My three eldest children, Bly, Cedar and Willow joined our family 8.5 years ago when they were 9, 7 and 6. It was a whirlwind and it was the hardest and most rewarding thing I’ve ever done. I’m an endurance athlete! I’ve done marathons, half marathons and ultras. I did my own, self-supported/styled Ironman in Toronto a few years ago. These days I prefer hot yoga, and a hike in the mountains of #nelsonbc where I live with my partner @nelsonsucculents , but I loved the adventure of endurance sports. Although I love ALL the autumn foods, my favourite by far is apples. Mutsu are likely my favourite variety. What about you? Pumpkin? Sweet potato? Squash? What’s your favourite?

Who’s enjoying thanksgiving leftovers today?

Thanksgiving is a time to be grateful, to celebrate the harvest, and share with our loved ones. It’s also a time to be mindful, of the origins of this holiday on stolen land. This year more than most, it’s also good to remember that many of us don’t have bounty in our lives. Many Canadians are alone this weekend, far from loved ones, and some are food insecure. ... One of the big contributors to hunger, food insecurity and the environmental impact of food, is food waste. An estimated 1.3 billion tonnes of food is wasted globally each year, one third of all food produced for human consumption, according to the Food and Agriculture Organization (FAO) of the United Nations. The amount of food lost or wasted costs 2.6 trillion USD annually and is more than enough to feed all the 815 million hungry people in the world - four times over. However you celebrate thanksgiving, please plan to enjoy your leftovers, not scrape them into the garbage or compost. Soups, stews, savoury pies and curries are easy recipes to use up thanksgiving leftovers deliciously. I hope this weekend you find some time to celebrate, some time to be mindful and some time to reflect. And I hope you enjoy lots of yummy leftovers this week!!

For the first time since I opened my practice, I will be raising my rates. I appreciate your business so much! After the Canadian thanksgiving weekend, my rates will increase by $10/hr. To lock in today’s prices you can book an appointment now, for any date in the future, and just pre-pay. Please remember that I will continue to offer pay what you can appointments on mondays. So if finances are a struggle at the moment, you can still get support with your nutrition.... Click here to book with me, I’d love to work with you Book an Appointment with Dr Pamela Fergusson PhD, RD | College of Dietitians of BC #2105 | College of Dietitians of Ontario #14160 https://drpamela.setmore.com

It’s bowl time!!! I’m putting the final touches on my Plant-based Weight Loss Guide. I’m really excited to share it with you. One of my first tips is about eating the rainbow and reaching for fruits and veggies more often. This will help you meet all your nutrient requirements, fight disease, and help you feel full and satisfied. Fruits and veggies are packed with nutrients, but tend to be lower in calories than grains, protein-rich foods or nuts and seeds. ... Aim to fill half your plate with vegetables and fruits. This can look like a side salad on every plate, but it can also be a chunky vegetable lasagna, curry or stir fry. Or you can start with a veggie-packed soup (like cream of broccoli made with sunflower seed cream, or minestrone) or with raw veggies and hummus. Starting your meals with a salad or soup and finishing with a piece of fruit will help you feel fuller and meet your nutrient requirements. This pretty bowl is absolutely packed with delicious veggies!! The sweet potato brings the starchy carbohydrate and the edamame is a wonderful source of protein. How about that pretty avocado?! This is the perfect time of year to bring more roasted veggies into your bowls. I like to roast extra veggies on the weekend so I have lots for bowls, salads, wraps and soups during the week. You’ve got this!

For a long time I have been a skeptic about recycling. I still recycle, however I strongly believe that we need to put much more emphasis on reduce and reuse. I've tried cutting my single use plastics, but I have to admit I still have some way to go. https://www.cbc.ca//recycling-was-a-lie-a-big-lie-to-sell-

I just loved being a guest on Whistler Vegan Fest podcast https://podcasts.apple.com//whistler-vegan-f/id1511673806

Hi friends!! Anyone else notice that the cereal isle seems to have exploded lately! There are just so many options! Cereal can make a yummy, quick breakfast or snack. But with so many choices, how to know which cereal to choose???... Here are my criteria: 1. Fibre: look for a cereal that is high in fibre. Ideally, at least 4g of fibre per serving. 2. Low in sugars. Especially added sugars. Look to the ingredients list to see if sugar or syrups are listed as ingredients, especially if they are listed near the top. Dried fruits will also contribute naturally occurring sugars, and these come with some additional nutritional benefits. 3. Vegan. If you are looking for a vegan cereal, ingredients to watch for are honey and vitamin D3 fortification. Vitamin D3 is typically sourced from lanolin (sheep’s wool). Although vegan D3 does exist in supplements , it’s not currently used in fortification. Vitamin D2 is vegan. Here are a few to consider: Muesli and granola: Dorset Muesli Simply Nutty (5g fibre/9g sugar) PC Organics Muesli (5g fibre, 7g sugar) Kashi GO LEAN Chocolate Crunch (8g fibre, 10g sugar) Jordan’s Super Berry Muesli (4g fibre, 14 g sugar) Nature’s Path Golden Turmeric Superfood Granola (7g fibre, 8g sugar) Cereals marketed to children: Not a lot to celebrate in this category! Let me know if you have found better options Barbara’s Puffins Cereals Original (6g fibre, 6g sugar) Multigrain (4g fibre, 7g sugar) Big brands: Shreddies (6g fibre, 9g sugar) Shredded Wheat (6g fibre, 0g sugar) What are your favourite cereals? What would you add to my list?

These places are barbaric and unnecessary. It's time for us to move on and evolve as a civilization. https://www.independent.co.uk//coronavirus-factory-farming

If you have ever watched @forksoverknives or followed @physicianscommittee you’ve heard about the powerful diet that can help prevent and manage diabetes, heart disease and many other health conditions. The secret to this way of eating is very high fibre and low fat. Although people who eat this way don’t consume added oils, healthy whole food sources of fat like nuts and seeds and avocados are essential in small quantities. Here is a typical day on a #wfpb diet. Have you tr...ied this way of eating? How did it work for you? Sample day menu: Breakfast 1.5 cups cooked oats, prepared with unsweetened fortified soy milk and 2 tbsp ground flax. Topped with fresh or frozen blueberries. Snack Oil-free beetroot hummus and veggie sticks Lunch Oil-free tomato lentil dal served with brown rice. Snack Banana, kale, mango and soy milk smoothie, blended with 2 tsp chia seeds Dinner Baked sweet potatoes topped with black beans, 1/4 avocado, salsa and sprinkled with nutritional yeast Dessert Poached pears with a maple syrup drizzle Adjusting to a diet completely free of oil does take some time, but your tastebuds will adjust. Sautéing your onion and garlic in veggie broth at the start of most recipes. A note about oil: Although removing oil, eating low fat, high carb and lots of fibre does have health benefits for some people, most people who are otherwise healthy can continue to enjoy some oil in their diet. If you and your doctor decide you are going to completely remove oil, be sure to continue to include some whole food sources of fat like nuts and seeds.