Rachel H., Your Dietitian at Zehrs

How’s everyone doing on this snowy Friday? This past week has been a busy one, so I’m looking forward to a couple of slower mornings, time to listen to music, and long walks this weekend! Curious how we spend our weeks as Zehrs dietitians? We are currently doing the majority of our work virtually! This includes seeing our clients via video chats or phone calls, presenting webinars on lots of cool topics, doing various project work for our team, and connecting with our com...munities through social media and other outreach! Lots of variety and tasks that make the weeks fly by. Does anyone have any relaxing or fun things on their to-do list this weekend? I’d love to hear!

How do you take care of your heart? Did you know your food and lifestyle choices can have a significant impact on the health of your heart? There are lots of small ways to tweak your food choices, to make your overall eating pattern more heart healthy! This is my husbands plate at dinner- an ode to the Mediterranean diet! The Mediterranean diet is a pattern of eating that is rich in fruits, veggies, whole grains, healthy fats, and plant proteins. It has been shown to not ...only be a delicious, but also a heart-healthy style of eating. The Mediterranean diet encourages: choosing olive oil your main source of added fat including a variety of fibre-rich grains each day filling a portion of each plate with colourful fruits and vegetables aiming to include fatty fish a few times a week and more!! Interested? Talk to your registered dietitian to learn of this style of eating would be right for you and your health goals!

Is anyone else feeling very encouraged by the fact that the sun doesn’t set until AFTER 5 pm () and that we are waking up to some sunshine-y days!? I have been trying to get outside as much as possible to soak up some rays and enjoy the fresh snow! Anyone else doing the same? This winter I’ve been practicing my skate cross country skiing and loving the challenge of learning something new! Did you know research has shown that 120 minutes outside in nature per week can ha...ve a positive impact on mental health and well-being? Not to mention, it’s a great way to get more movement into your week! Whether it’s a walk, tobogganing with your kids, shovelling the driveway or going for a snow shoe, it can all go towards getting those 120 minutes (or more) of time outside! Do you take some time each week to get outside?

Have you been waiting for a good time to start working on your health and wellness goals? Now just might be that time (especially if you like free groceries!)! From January 28th until February 17th, you will earn 50% back in PC Optimum points with the purchase of any one-on-one nutrition package. Here’s what that looks like: ... $100 back in points with a 2 hr package ($198) $150 back in points with a 3 hr package ($297) $250 back in points with a 5 hr package ($495) Not sure how a registered dietitian can support you? Here are a few things I work on with my clients: Starting a plant-based diet Improving relationships with food Meal planning ideas and support for families or individuals Heart healthy eating (for high blood pressure, high cholesterol, etc.) Sports/ exercise nutrition Understanding food labels/ grocery shopping tips If you would like to learn more about how I can support you, I invite you to book a free 15 minute initial consultation with me! Or you can reach me directly at: [email protected] (437) 990 2042 Guelph (Clair Rd Zehrs) https://patient.medeohealth.com/booking/zehrs-clairfield Cambridge (Hespeler Zehrs) https://patient.medeohealth.com/booking/zehrs-hespeler/4658 Kitchener (Hiway Centre Zehrs) https://patient.medeohealth.com/boo/zehrs-hiway-centre/4659

Breakfast inspiration for this snowy Tuesday morning! Got some frozen fruit odds and ends to use up? Cue chia jam- the perfect way to use them up and add in some fruit to your brekkie! Ingredients:... -1/3 cup fruit -1 tsp chia seeds -1 tsp vanilla -1 tbsp water Microwave for about 1.5 minutes. Stir. Add more chia if desired to thicken further. (Tip: it will thicken more as it sits for a minute or two). I like mine server over peanut butter toast or a creamy bowl of oatmeal! Music: Tuesday Musician: Sascha Ende Site: https://filmmusic.io/song/2992-tuesday License: https://creativecommons.org/licenses/by/4.0/legalcode