Nutrition by Amy
231 Red River Road P7B 1A7 Thunder Bay, ON, Canada

Citrus glazed salmon with sautéed veggies I could eat this for dinner every night (and have eaten it for dinner the last 3 nights in a row ) . 1. Preheat oven to 425 2. Brush salmon with 1 tsp sesame oil and a pinch of sea salt, bake 15-20 mins or until flaky & cooked through 3. In a large pan heat 1 tsp sesame oil, then add 3 cups sliced mushrooms (shiitake is amazing but any type works!), 2 cups finely chopped kale, 5 stalks green onion (chopped) & a pinch of salt, saut...é for 5-7 mins or until mushrooms are brown and cooked 4. In a small bowl or jar mix 2 tbsp orange juice (from 1 fresh orange), 2 tbsp soy sauce and zest of 1 lime 5. Plate salmon and veggies then drizzle orange soy sauce over top (I also add some toasted sesame seeds!) ENJOY!

This is important . Weight loss is not synonymous with happiness. I’ve had clients who have gone through illness, depression or eating disorders and the weight loss that followed was due to sickness & sadness, but they would still get comments about looking great. . Don’t get me wrong, weight loss can be a sign of taking care of yourself, moving your body more & eating well- but it isn’t always. . The 2 times in my adult life they I was at my skinniest were not ha...ppy times for me. 1 was during a health scare where I was too nauseas to eat, and another was from over restriction, and I felt like sh*t. . Your happy weight might be where you are now, or 10lb heavier! Your happy weight is the weight you are when you’re thriving. What your body does when you’re taking care of yourself, mentally and physically! Find that. Celebrate that. See more

What diet are you on now ? How long is this one going to last? Just eat the cookie! One slice won’t hurt! But we always get popcorn at the movies! . How many times has trying to improve the way you eat been met with resistance by people in your life? . I know when I first started moving away from eating like I did in high school (ie. mostly pizza & poutine ) I always felt awkward, embarrassed or like a nuisance trying to maintain those changes with family & ...friends. . Improving your dietary habits is hard. Improving them with everyone around you trying to convince you not to is harder! . But this post is an appreciation post. A thank you to my friends and family who get excited to show me new recipes they found that they think I’ll like! The ones who who support and encourage me to eat in a way that makes me feel great. And to @foster_jess for this amazing meal last night! . For anyone trying to improve their diet but running into these social/family challenges - stick with it! Be consistent! Remind others you’re doing what makes you feel best! The people who love you will want to support that. . For the friends & family of anyone changing their diet: I know it can be inconvenient, confusing or a change to traditions you’ve built, but they haven’t given up on themselves and are trying to feel their best, and that’s something to celebrate! . Disclaimer: eating well doesn’t = restricting and having no treats. To me it means listening to your body and making choices to feel your best, mentally and physically. And each individual needs to determine what that looks like for them! . Sometimes saying no to the cookie is progress. Sometimes saying yes to the cookie is progress. #allfoodsfit And if you want to try this incredible halibut, this is the recipes Jess made: https://tasteandsee.com/pan-seared-halibut/

I had a great conversation with a client yesterday about diet rules. So many women have been on diet after diet their entire lives, and have a list of conflicting rules they’re trying to follow. Or feeling guilty for not following. . Don’t eat anything white. But make sure to make everything everything out of cauliflower now. Cover everything in cheese and butter - fat is good again! But don’t eat saturated fats, they’re bad for you! Eat lots of whole grains and vegg...ies - but watch out for the lectins! . It’s confusing. It’s exhausting. And it’s ruining our relationship with food and our bodies. . In my practice I sometimes use macros, I sometimes use calories and I sometimes use mindful & intuitive eating. Hear me out. . I work with smart women, many who know a lot about nutrition already, and in order to really change some of the rules they’ve been carrying around for years, they need to understand them. They need to learn the science & what’s happening in their bodies when they eat certain foods. And they need to see and feel the changes to really let go fear around certain ingredients or food groups. . This isn’t easy work, re-wiring your relationship with food takes time. But the cool thing is, that unlike any diet, it lasts. And so do the results. Bonus: you don’t have to choose between your diet and your social life. #allfoodsfit . I’m excited to launch my September Real Food Reset! I’ve been running a version of this program for 3 years now and seeing the results hundreds of women have had makes me so confident in recommending it! . Yes, many participants are excited about the weight loss - but the shifts in relationship with food, confidence in making choices, and moving away from extremes - are really what get me excited! . So - eat the f@#king banana - and enjoy every bite. #realfoodreset See more

The next Real Food Reset kicks off September 14th! I know for me the summer has less structure, less routine & less cooking. This 14 day Reset is a simple and delicious way to get back into your kitchen following easy whole food recipes and meal plans. ... And I promise.. no boring bland recipes or spending hours cooking every night. This is for the busy women who want to take steps to feeling better, without sacrificing taste or cutting out entire food groups. Join today: https://www.nutritionbyamy.ca/product-page/current-reset Or Learn more: https://www.nutritionbyamy.ca/real-food-resets If you have any questions I’m always happy to answer them!