Inner Health Nutrition Consulting
8333 Weston Road Suite 405 L4L 8E2 Woodbridge, ON, Canada

This is the time of year that media is flooded with tips for setting new year’s resolutions! This is NOT what this post is about! In fact, I am urging you to leave those well-intended but short-lived goals that usually pertain to losing weight or eating clean or starting an exercise program behind!... Give it a week and without the true commitment of wanting to achieve those goals, you know they quickly fade away! If there is something that 2020 has taught us is to not plan too far in advance! In fact, to avoid planning! Instead, while you are self-reflecting these next few days on the New Year, consider how to honour yourself! Everyday... what will make you happy healthy strong (mentally , physically, emotionally) You are the most important person in your life! Instead of setting yearly goals, consider setting daily goals - a short checklist of what will fulfill you! 2020 has taught me what’s truly important and I will continue to honour that...me!! Me! so that I can be my healthiest best version not only for me but for my family and friends. Wishing you blessings in 2021 Happy New Year to you and yours!

Launching our January RECHARGE program on January 11th! Let’s do this! We are Filomena & Silvana co-creators of our online nutrition & fitness program...now into its 8th month! We have developed a proven virtual program that combines dietitian-guided meal planning using the latest digital technology as well as live Instagram fitness sessions proven to build strength and endurance!... It’s time to get back to you! Take back what COVID has taken away! Join us for 3 months of self care focusing on 2 key priorities- your diet and your fitness! But this is proven to build your self-esteem, confidence, and commitment to taking care of you and we are right there with you!! We are so excited to invite you to join us this Thursday New Year’s Eve morning LIVE at 930am on my page (right here) as well as @taf_force_fitness for a free workout! We hope you can join us! Invite your friends and family to join in! Kick the new year off with a Want to know more about our RECHARGE program?click on the link in my BIO! #comebackstronger #thisisyourlife #thisisyouryear #selfcarefirst #fightback #comeback_challenge #vaughandietitian #innerhealthnutrition #filomenadietitian

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#sprouted breads? You may have seen it at your grocery store, you may have even purchased it! Why consider sprouted bread over other 100% whole grains? Simply put, sprouted grains have a nutritional advantage over their non-sprouted relatives. ... Sprouting unlocks nutrients making them more bioavailable...simply put making it more absorbable from the gut! It allows you to naturally absorb nutrients in greater quantities such as folate, antioxidants and vitamin C. Sprouted bread was also found to lower the glycemic response. always choose 100% #wholegrain (look for these exact words). If it says made with whole grains doesn’t ensure that it doesn’t include processed grains/flour when available choose #wholegrainsproutedbread #silverhillsbakery 20 Grain Train bread is whole grain and sprouted! Read your ingredients thoroughly to ensure that all grains included in that bread are whole grain just because one type of bread in a product line is 100% whole grain doesn’t mean that they are all 100% Know what you are buying! What goes into your goes into your body! Consult your dietitian to help you untangle nutrition facts, claims and values! #innerhealthnutrition #vaughandietitian #filomenadietitian

3 packages of pasta...3 completely different nutrition labels! Can you spot which one is the format mandated by Health Canada? New regulations on labelling came into effect in Dec 2016 and food manufacturers and importers (in this case) have 5 years to transition to the new regulated label!... The product on the top right hand quadrant is inline with the new regulations, the other 2 obviously NOT! The other 2 products are difficult to read, print is too small, have different colour backgrounds and not standardized to recommended servings. Why does this matter? Making it more difficult for you to chose a product based on their nutrition information. A healthy diet is only as good as the products you choose at the grocery store! Understanding labels and interpreting their nutrition facts is key. A new online program on #nutritionlabelling is being planned so #staytuned! #innerhealthnutrition #vaughandietitian #filomenadietitian #nutritionfacts #understandnutrition

Another perfect example of taking a minute to know what you’re purchasing! You’ve heard me recommending more plant based options be included in your diet. So when this product was spotted this week with @jennahiazzi as we were updating my Grocery Shopping Guide, we stopped and took a closer look!! After all, who wouldn’t like a quick option to including legumes?? (beyond canned ready to go options)... This product from England uses soaking tablets ...huh? I’m other words, they use sodium as part of their quick cook option! Get ready for this...1 box (and it was small) have over 3600mg sodium! What? And most importantly Why??? Not necessary at all! Soak and use your pressure cooker instead with no sodium or choose a No Salt Added variety of canned legumes to get your plant-based options in! #makingsenseofyourfood #decodinglabels #groceryshopping #registereddietitian #dietitiansofinstagram #vaughandietitian #filomenadietitian #inmerhealthnutrition

As a Dietitian, I have been referring to PROGRESS quite often this week!! Let’s talk PROGRESS... progress is not defined only by losing weight on a scale progress is not about following a clean diet or clean eating those terms don’t exist in the nutrition world!... progress includes being stable during difficult, challenging times keeping a stable weight is progress! It means you haven’t given up on your lifestyle changes...it means you are doing your best to maintain healthier eating decisions and active lifestyle in a less than perfect day or week perfection doesn’t exist so stop chasing it! Instead consider measuring your PROGRESS in many different ways such as: -not skipping meals -nourishing your body instead of complaining about how much time it takes to make your nourishing meal -giving yourself permission to enjoy some less than healthy compromises vs calling it cheating and then giving up & starting over tomorrow! progress is showing yourself gratitude for SHOWING UP and trying your best PROGRESS is recognizing that change is happening even though you can’t see it Your body works hard for you with every heart beat, muscle contraction, neuron connection, and combustion of food into energy that keeps you alive. Be patient with change. It takes time especially during uncertain times that we are all experiencing. Look for progress in many ways and stop looking at the scale to validate your PROGRESS

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As I scour the grocery stores for new products & update my Grocery Shopping Guide , I am always amazed at the flood of new items! However many products have labels that make claims and have me raise an eyebrow! I’ll be posting on a few examples but here’s on that always concerns me! Following a gluten free diet is for the most part recommended for individuals diagnosed with celiac disease. Celiac disease is confirmed with a biopsy of the small intestine! However many chose t...o follow a gluten free diet believing it is a healthier way of eating! This is not the case. But for those needing to follow gluten free because their life depends on it requires them to read labels carefully which even for Dietitians is a challenge to figure out at times. Many products list a gluten free claim but only those that use the Canadian Celiac Association logo as shown on the right product are certified gluten free! Products that are labelled gluten-free without being certified or labelled made in a gluten-free dedicated facility can not be guaranteed that they have not been cross contaminated with other products containing gluten! The product on the left looks valid however do not trust claims. Call the company directly to determine if they’re a dedicated facility/certify that their product is not only gluten free but has not been processed in a plant that could cross-contaminate with other ingredients! If you are following a gluten free diet because of celiac disease look at your packaged foods very closely. Foods like brown rice that are naturally gluten free may not be certified gluten free. Need help? Feel free to reach me! #glutenfree #certifiedglutenfree #canadianceliacassociation #registereddietitian #dietitiansofcanada #dietitiansofinstagram #filomenadietitian #vaughandietitian #innerhealthnutrition

It comes as no surprise to you that today was my 50th bday...especially with all those surprise donkey kicks in our workout today to celebrate my bday courtesy of @sil_n_motion ! I am celebrating a strong mind and body and now that I am in my 5th decade of life, my greatest wish is that I am able to continue practice self-care to the highest degree and help to inspire others to do the same! I choose to nourish my body through a healthy diet, strengthen my body through exercis...e and nurture my soul through my faith! Thank you to my partner in crime @sil_n_motion for surprising me since Friday ! Couldn’t have ever asked for a better soul by my side!! Thank you for your well wishes! Despite the limitations of Covid this was an amazing day! Look out 50 here I come!!

Our Latest Health Newsletter - get ready for the holidays with our tips, recipes, & more!

Anyone who knows me on a personal level or who has been a client is not surprised with me posting this! Those who don’t know me or my counselling style well might be thinking ??? Why would eating dessert be a good thing? Aside from the obvious sensory pleasure of eating a decadent dessert, it is a necessary part of a healthy eating pattern! What? Yup! Eat your dessert, savour each bite, stay mindful of your choice and how much, and eliminate any of the guilt! Giving your...self permission to enjoy your dessert mindfully especially when you are on a journey to a healthier you delivers a very important message to self... I can enjoy many different foods including dessert on my healthy eating journey I’m not dieting...depriving...feeling resentful at my restrictions dessert is a compromise I can make and not feel guilty having dessert that I enjoy allows me to stay the course with my healthier food options most of the time a piece of dessert is not the cause of my unhappiness, body dissatisfaction, weight gain how much and how often I have dessert (or any other snack) and my relationship to those foods is what I need to consider...is food my therapy? Am I even tasting that food when I am emotional or bored? making a conscious decision this weekend on some compromises you want to make (like having a fav Halloween treat) is NOT cheating! make your choice (it doesn’t have to be all 8 varieties of snack size candy bars) and mindfully enjoy every bite of it without feeling guilty This weekend eat your dessert and enjoy it without counting the calories or hanging on to the guilt. Choose a portion that you will feel good about after the fact and move on! Wishing you a healthy and safe Halloween weekend! #eatyourdessert #dessertisnotcheating #stopcountingcalories #bemindful #tastefood #healthyeatinghabits #dietitiansofinstagram #registereddietitian #happyhalloween #filomenadietitian #vaughandietitian

Good morning! Yesterday I posted a poll on whether your preference in the grocery store is dairy, plant-based dairy alternatives or both! As expected many of you are choosing a combo of both. Here are some tips you need to consider when choosing from this aisle: the nutritional value of plant-based milk alternatives vary greatly. If you are substituting cow’s milk with an alternative choose a brand that contains 7-8g protein per cup (most plant based options contain 1g or le...ss) 7-8g protein is equal to what you would get in 1oz meat or fish or 1 egg! This is important to help provide satiety especially if having at your breakfast meal! plant-based milks should be fortified with nutrients comparable to what is found in milk - calcium, vitamin D. Look for 30% calcium per serving in alternatives which equals 300mg calcium higher protein milk and alternatives are showing up on the market. Silk has developed a higher protein almond/cashew milk by adding pea protein! Look out for it! milk products have also developed higher protein milk options Joyya and Fairlife contain 14-16g protein and less lactose (natural milk sugar) always choose unsweetened options of plant-based options as always, our Canadian supply of milk never use cattle treated with hormones Whatever your choice, plant-based or cows milk, read the labels, compare the nutrition info and know what you are buying!