Nicole Ballantine, RD
770 Queen Street Kincardine, ON, Canada

This lockdown currently feels like it's never going to end. I love my kids but being stuck at home with them 24/7 can test my patience. I have found myself needing a little more "me" time. That may include:... - listening to music - cooking - reading a book - going outside for a walk - exercising - yoga - jigsaw puzzle - gardening - getting some fresh air What helps you destress? #registereddietitian #dietitian #dietitiansofinstagram #kincardine #downtownkincardine #lakesidedowntownkincardine #portelgin #saugeenshores #portelginontario #lakehuron #nicoleballantinerd

The number one reason people go on diets is to change their body shape. The diet industry teaches us that our body is never good enough. This often leads to negative body image and negative self-talk. It is rare that I have a client who says they like their body. In fact, for the first time ever, I had a client tell me that they like what they see when they look in the mirror. I was so excited! How do you stop hating your body?... That is much easier said then done! With intuitive eating we start with body respect. You do not have to love your body to respect it but our bodies deserve to be treated with dignity and care. Are you treating your body with respect? Ask yourself these questions: Do you wear comfortable clothing that fits properly? Do you experience anxiety and negative thoughts when you weigh yourself? Do you play the body check game? Comparing yourself to others or a younger version of yourself? Do you bash your own body parts? Do you avoid doing things because of your body? Having a little self-compassion and respecting your here and now body can go a really long way. Intuitive eating doesn't just focus on food, it looks at the whole picture. After all, the longest relationship you'll ever have is with your body. If you are struggling and can't do another diet, please contact me to see how I can help you reestablish a healthier relationship with food. #registereddietitian #dietitian #dietitiansofinstagram #kincardine #downtownkincardine #lakesidedowntownkincardine #portelgin #saugeenshores #portelginontario #lakehuron #nicoleballantinerd #intuitiveeating #nodiets #nodieting #nodietsallowed #haes #healthateverysize #intuitiveeatingofficial

This is what self-care looks like some days. The other day I just need a break from the homeschooling, fighting and screens. I said let's go for a walk, the kids decided to run ... Anyone else feeling like they need more outdoor breaks lately? #registereddietitian #dietitian #dietitiansofinstagram #kincardine #downtownkincardine #lakesidedowntownkincardine #portelgin #saugeenshores #portelginontario #lakehuron #nicoleballantinerd #homeschooling #selfcare

Social media marketing is tough. Anyone else camera shy? #registereddietitian #dietitian #dietitiansofinstagram #kincardine #downtownkincardine #lakesidedowntownkincardine #portelgin #saugeenshores #portelginontario #lakehuron #nicoleballantinerd

Happy Mother’s Day to all the moms out there. Especially my own mom!

We all eat for emotional reasons and that doesn't mean it's bad! A celebration is often associated with food which provides an emotional connection. When you were a kid did you ever celebrate a good grade with ice cream? Birthday parties with cake? Emotional eating is normal, but when does it become an issue? As Evelyn and Elyse put it, "Food is love, food is comfort, food is reward, food is a reliable friend. And, sometimes, food becomes your only friend in moments of pain ...and loneliness." When food becomes the only way to soothe your emotions it can lead to other problems. The short-term comfort of food doesn't solve the underlying issues. Intuitive eating helps you cope with your emotions with kindness, instead of food. #registereddietitian #dietitian #dietitiansofinstagram #kincardine #downtownkincardine #lakesidedowntownkincardine #portelgin #saugeenshores #portelginontario #lakehuron #nicoleballantinerd #intuitiveeating #nodiets #nodieting #nodietsallowed #haes #healthateverysize #intuitiveeatingofficial

Natural does not necessarily mean healthier or better. Arsenic and botulism are natural and they can kill you. Medications are synthetic and have increased our life span. This is a big misconception and companies are making millions on it. This article is a good read.

YES! Dips are a great way to introduce new foods. It can make them a little less scary. It also makes some vegetables taste better. Plus, who doesn't like a good dip with their veggies? I personally prefer my broccoli dipped in something. Store bought or homemade are both great options. Dips can make food more exciting. ... Let your kids play around and see what concoctions they come up with. I have seen my kids dip carrots in ketchup, cucumbers in honey and grapes in ranch dip. I say nothing even when it makes me cringe . At the end of the day, if they are attempting to eat a vegetable or trying a new food it's worth it. What's your kids favourite dip? #registereddietitian #dietitian #dietitiansofinstagram #kincardine #downtownkincardine #lakesidedowntownkincardine #portelgin #saugeenshores #portelginontario #lakehuron #nicoleballantinerd #pickyeating #pickyeaters

The Minnesota starvation study has given us a wealth of information that we could never repeat today due to ethics. Next time you start a diet think about the outcomes from this study. 32 healthy men were studied for 1 year For 3 months they were given 3200kcal... For 6 months they were put on a semi-starvation diet of ~1600kcal/d. The final 3 months they were put on a rehabilitation diet In order to recover the men required 4000kcal/d to rebuild their strength. When the study ended and left to their own devices the men consumed over 5000kcal/day up to 11500kcal/d on occasion. For 5+ months after the study they had a hunger sensation that never went away. Physiological effects of starvation occurred quickly on the semi-starvation diet with a 21% decrease in strength, constant fatigue and decreased sex drive. Their metabolism slowed down to preserve calories, their body temperatures decreased, bowel movements decreased to 1/week, blood volume decreased by 10% and their hearts shrank. Skin became rough, they lost hair, retained water, experienced dizziness, muscle soreness, reduced coordination and ringing in their ears. Psychological impact of the semi-starvation diet - decisions became difficult to make as hunger increased and they became obsessed with food and cookbooks. They became irritable, depressed and lacked motivation. They began to think that everyone else looked fat, rather than themselves being too thin. Humour and confidence decreased, attitudes became negative and anxiety increased while social interaction decreased. Some men stole food, others binged and became ashamed and felt like failures. The semi-starvation may be more extreme then many diets however people experience many of the same symptoms! ARE DIETS WORTH THE PHYSICAL AND EMOTIONAL TOLL? #registereddietitian #dietitian #dietitiansofinstagram #kincardine #downtownkincardine #lakesidedowntownkincardine #portelgin #saugeenshores #portelginontario #lakehuron #nicoleballantinerd #intuitiveeating #nodiets #nodieting #nodietsallowed #haes #healthateverysize #intuitiveeatingofficial

It's eating disorder awareness week and I would just like to remind everyone that eating disorders do not discriminate. They come in all shapes, sizes, colours and genders. Your friend, colleague, child, family member or neighbour could be suffering from an eating disorder without you knowing. ... Common symptoms of an eating disorder include: - Obsession with weight loss, dieting, and control of food - Preoccupation with weight, food, calories, carbohydrates, fat grams, and dieting - Refusal to eat certain foods, progressing to restrictions against whole categories of food - Appears uncomfortable eating around others - Food rituals - Skipping meals or taking small portions of food at regular meals - Any new practices with food or fad diets, including cutting out entire food groups (no sugar, no carbs, no dairy, vegetarianism/veganism) - Withdrawal from usual friends and activities - Frequent dieting - Extreme concern with body size and shape - Frequent checking in the mirror for perceived flaws in appearance - Extreme mood swings - Noticeable fluctuations in weight, both up and down - Stomach cramps, other non-specific gastrointestinal complaints (constipation, acid reflux, etc.) - Menstrual irregularities - Difficulties concentrating - Dizziness, especially upon standing - Fainting - Feeling cold all the time - Sleep problems - Cuts and calluses across the top of finger joints (a result of inducing vomiting) - Dental problems, such as enamel erosion, cavities, and tooth sensitivity - Dry skin and hair, and brittle nails - Muscle weakness - Impaired immune functioning The journey to recovery is quicker when someone gets help early. Contact the national eating disorder helpline for guidance. #registereddietitian #dietitian #dietitiansofinstagram #kincardine #downtownkincardine #lakesidedowntownkincardine #portelgin #saugeenshores #portelginontario #lakehuron #nicoleballantinerd #intuitiveeating #nodiets #nodieting #nodietsallowed #haes #healthateverysize #intuitiveeatingofficial #eatingdisorderawareness

I may have over done it with muffins in the past so my kids typically won't eat them anymore . My youngest wanted to make chocolate chip muffins the other day so I figured why not make bran muffins since they won't eat them anyways? Guess what? They all loved them! I'm not sure if it was the chocolate chips or the fact that we heated them with butter, but who cares? We all need a little extra fibre in our diets so this was a win! ... Anyone else's kids like bran muffins? Basic Bran Muffins: 1 cups wheat bran 1 cup buttermilk cup vegetable oil 1 egg cup brown sugar teaspoon vanilla extract 1 cup all-purpose flour 1 teaspoon baking soda 1 teaspoon baking powder teaspoon salt - 1 cup chocolate chips Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or line with paper muffin liners. Mix together wheat bran and buttermilk; let stand for 10 minutes. Beat together oil, egg, sugar and vanilla and add to buttermilk/bran mixture. Sift together flour, baking soda, baking powder and salt. Stir flour mixture into buttermilk mixture, until just blended. Fold in chocolate and spoon batter into prepared muffin tins. Bake for 15 to 20 minutes, or until a toothpick inserted into the centre of a muffin comes out clean. #registereddietitian #dietitian #dietitiansofinstagram #kincardine #downtownkincardine #lakesidedowntownkincardine #portelgin #saugeenshores #portelginontario #lakehuron #nicoleballantinerd #cookingwithkids #muffins

Have you ever had someone comment on your food choice? Something like "How much sugar is in that?" or "That must have a lot of fat in it" or "Those are really high in salt". While comments such as these may not seem terrible, they can be very triggering for many people. If someone is struggling with their weight, has an eating disorder or is working on improving their relationship with food, a comment about their food choice can set them back. I have seen this happen to cli...ents numerous times. They are doing so well, enjoying food again and then someone makes a comment about their food choice and BAM, months of hard work goes down the drain. I understand that people do not mean to cause any harm when they make these comments but I can tell you they 100% do! It makes you second guess yourself. It categorizes food into "good" vs "bad". Food does not have a moral value. It is essential for life. Often times these comments are coming from someone who has their own food insecurities. I get it, our society obsesses over food. But please, stop commenting on other people's food choices. It has nothing to do with you. #registereddietitian #dietitian #dietitiansofinstagram #kincardine #downtownkincardine #lakesidedowntownkincardine #portelgin #saugeenshores #portelginontario #lakehuron #nicoleballantinerd #intuitiveeating #nodiets #nodieting #nodietsallowed #haes #healthateverysize #intuitiveeatingofficial