Susan Macfarlane, Registered Dietitian Nutritionist

Fantastic review of the effects of carbonated water on tooth enamel. It's a very simple experiment but gave me some useful data to work with. https://www.mcgill.ca//hea/carbonated-water-bad-your-teeth

Our adult body esteem has its roots in childhood. Help your child foster a healthy body image from the start. https://www.facebook.com/316489315054055/posts/3477967345572887/?sfnsn=mo

Edited to add that I'm a vegan dietitian specializing in plant-based eating for all stages of the lifecycle (including athletes). My info can be found here: www....susanmacfarlanenutrition.com. EXCITING NEWS! I recently connected with a plant-based PEDIATRICIAN located in Markham! I reviewed his VegFest talk (link in original post) and can confirm that his recommendations are knowledgeable, evidence-based, and well-thought out. We have discussed collaborating in the future and I'd love to further develop pediatric nutrition guidelines with his input. As an aside, you can book an appointment with his clinic, although, it would be best if your MD made a referral.

EXCITING NEWS! I recently connected with a plant-based PEDIATRICIAN located in Markham! I reviewed his VegFest talk (link in original post) and can confirm tha...t his recommendations are knowledgeable, evidence-based, and well-thought out. We have discussed collaborating in the future and I'd love to further develop pediatric nutrition guidelines with his input. As an aside, you can book an appointment with his clinic, although, it would be best if your MD made a referral.

The greatest joys I experience are those where I connect with the natural world. It saddens me that so many species have been sacrificed in the name of humanism. And as touching as this moment was, my heart pulled wondering this deer's fate. Will you be the prize of some hunter's "game"? Will you be hit by a car? Will you find enough food to eat over the winter? This moment was special because it was fleeting. In our modern world, only the animals that serve us are val...ued (as "things"). We will continue to destroy, pollute, and plunder our natural world until it is completely depleted. Although this post is bleak, let it serve as a reminder that there are both big and small ways to protect the environment: - eat plant-based - limit transportation - prevent unplanned pregnancies - buy second-hand - recycle and compost - support ethical companies And perhaps most relevant, elect political leaders that prioritize environmental protection! #vegan #vegans #vegansofig #vegandietitian #ethicalvegan #environmentalism #stopglobalwarming #environmentalprotection #weneedtodobetter #plantbased #huntingisnotasport #childfreebychoice #onecar #reducereuserecycle #shopsecondhand #dietitian #sustainability See more

Gym closures won't reduce my activity. This is what gets me fired up and makes my heart sing. Thanks to this crew and @ocracademy for the sweaty, brutal, awesome workout.... #ocr #ocrathlete #gymclosure #resiliency #showup #chooseyourhard #vegan #veganathlete #plantlete #sweat #plantbased #train #2020 See more

Gym closures won't reduce my activity. This is what gets me fired up and makes my heart sing. Thanks to this crew and @ocracademy for the sweaty, brutal, awesome workout.... #ocr #ocrathlete #gymclosure #resiliency #showup #chooseyourhard #vegan #veganathlete #plantlete #sweat #plantbased #train #2020 See more

I want to discuss something controversial that not everyone will agree with (and that's okay). As a dietitian, my professional integrity is everything. I want my clients to know that my nutrition advice is grounded in science and that I appreciate the influence I have as a leader in the field of nutrition. This is why I'm bothered when I see dietitians teaming up with the food industry to promote their products (via "#ads"). Even if that food is healthy, it sends the m...essage that our professional credentials can be purchased; that for the right price, we are a mouthpiece for the food industry. To be clear, there are some wonderful dietitians that I have a lot of respect for doing this. And while I don't believe a food industry partnership makes for a bad dietitian, I do think it's a misuse of our professional title and public trust. I want to make it clear to my followers that I will never promote a food or product when I have financially benefited from the maker of this food. If I promote something, it's because I truly believe it's an awesome food. #dietitian #registereddietitian #rd #rdn #registereddietitiannutritionist #foodindustryfree #adfree #professional #professionalintegrity #dietitiansofcanada #ontariodietitian #evidencebased #publictrust See more

I want to discuss something controversial that not everyone will agree with (and that's okay). As a dietitian, my professional integrity is everything. I want my clients to know that my nutrition advice is grounded in science and that I appreciate the influence I have as a leader in the field of nutrition. This is why I'm bothered when I see dietitians teaming up with the food industry to promote their products (via "#ads"). Even if that food is healthy, it sends the m...essage that our professional credentials can be purchased; that for the right price, we are a mouthpiece for the food industry. To be clear, there are some wonderful dietitians that I have a lot of respect for doing this. And while I don't believe a food industry partnership makes for a bad dietitian, I do think it's a misuse of our professional title and public trust. I want to make it clear to my followers that I will never promote a food or product when I have financially benefited from the maker of this food. If I promote something, it's because I truly believe it's an awesome food. #dietitian #registereddietitian #rd #rdn #registereddietitiannutritionist #foodindustryfree #adfree #professional #professionalintegrity #dietitiansofcanada #ontariodietitian #evidencebased #publictrust See more

If you asked me a year ago if I ever thought I'd complete a 15k, I would have laughed and informed you that "I don't run". I only started running because @worlds_toughest_morgan told me I needed to if I wanted to compete in ocr. Fast forward 7 months and I completed my first (virtual) race with @canadaarmyrun . And while my time may not be the fastest, I'm pretty happy with what I was able to pull out. Big time #gratitude to @battle_unicorn_training and @outlawocr for ...whipping me into shape. And thanks @theplantbasedtrainer_sfg for all your guidance. Also want to give a shout out to @vitalityphysio (Hi Andrew!) for treating my glute/hamstring injury- seriously, they're the best in the business! Onward and upward! #running #runner #veganrunner #veganswhorun #armyrun #ottawarunning #ottawarunner #womenwhorun #15k #ocrtraining #vegansofig #plantbased #vegan #vegandietitian #newrunner #plantlete #veganathlete #registereddietitian #dietitiansofig #rdn See more

Some of you may have heard that Miley is now eating, not dirt, but animals. As disappointing as this is, I hope she gets help and good people around her. It sou...nds like she needs a vegan doctor and dietitian! Miley was concerned about her omega-3 intake, but that is easy to get on a plantbased diet with flax and walnuts and an algae-based supplement. In fact fish get their omega-3 from algae and we can too. Edit: lets not stigmatize people who use drugs.

Does your morning smoothie meet my criteria? Swipe to find out what I consider essential ingredients in a smoothie! Did I miss anything? #vegan #vegans #vegansofig #vegandietitian #veganrd #plantbased #plantbaseddiet #plantbaseddietitian #plantfuelled #plantlete #veganathlete #vegannutrition #dietitian #registereddietitian #rd #rdn #nutritionist #dietitiansofig #smoothie #plantpoweredathlete @ Ottawa, Ontario

Does your morning smoothie meet my criteria? Swipe to find out what I consider essential ingredients in a smoothie! Did I miss anything? #vegan #vegans #vegansofig #vegandietitian #veganrd #plantbased #plantbaseddiet #plantbaseddietitian #plantfuelled #plantlete #veganathlete #vegannutrition #dietitian #registereddietitian #rd #rdn #nutritionist #dietitiansofig #smoothie #plantpoweredathlete @ Ottawa, Ontario

The gold standard for identifying food intolerances is an elimination diet and NOT these useless tests. https://sciencebasedmedicine.org/igg-food-intolerance-test/

This was my first race EVER. I was trained as a dancer and only started playing sports in my twenties. I have some natural athleticism (thanks mom and dad!) that's given me a strong foundation for #ocr . What draws me to this sport is the importance of being a well-rounded athlete. Plus, the mental obstacles I face when I can't do something have been good for me. I will continue to train as long as it is fun. I don't want to lose this and start stressing over the sport...; life has enough stress. Would love your support and encouragement on this journey! #vegan #vegans #vegansofig #veganrd #veganocr #plantlete #spartan #plantbased #yourenevertooold #plantbaseddiet #dietitian #vegandietitian #rd #rdn @ Ottawa, Ontario See more

Well, hi there! Thanks for stopping by and reading my post. First, sorry for not posting a lot of nutrition-related information over the past several months. I feel that when someone comes to my page, they are expecting recipes, meal plans, fun nutrition tid-bits, etc. The truth is, I don't love IG... I feel it has the potential to shrink people's worlds and lead to feelings of inadequacy (in appearance, experiences, relationship status, accomplishments; pretty... much all facets of life). COVID gave me an unexpected opportunity to slow-down and simplify and I've taken full advantage of the quiet life by re-learning to run, reading, watching reruns of "The Simpsons", connecting with my partner and family, and generally appreciating the joys of slowing down. It's also been a bit of a roller-coaster trying to find a new office to call my own. (Unfortunately, the office I was going to return to didn't align with my practice philosophy, so I've parted ways with them.) I will continue to deliver high-quality, evidence-based nutrition care to those in need through my virtual office. I've made a few changes to make the process even easier and will share this information soon. In the meantime, slow-down, turn-off your phone, and go do something that leaves you feeling refreshed and recharged. Much love, Susan xoxo #vegan #vegans #vegansofig #vegandietitian #plantbased #plantbaseddietitian #wfpb #healthpractitioner #slowdown #simplify #putyourphonedown #dietitian #registereddietitian #read #run #sleep #eat #love #connect #noexpectations #selfcare #selflove See more

As a dietitian, I talk about food and nutrition A LOT. But outside of my job, I don't spend time focusing on nutrition; there are just too many other things I want to learn, places I want to visit, and experiences I want to have. I'm sure it's not surprising to hear that the majority of us have an unhealthy relationship with food and eating; either we pay far too much attention to our food and nutrition, or we are completely unobservant. Let this post be a reminder of... the importance of balance. Yes, eating a variety of healthy foods (while including some fun foods) is important, but your diet shouldn't be your identity. And if you find that you spend your days talking macros, counting calories, and looking up recipes (and you're not a dietitian or chef), perhaps it's time for a new hobby? #dietitian #registereddietitian #truth #yourdietisnotyouridentity #rd #rdn #nutritionist #dietitiansofinstagram #overdietculture #antidiet #perspective #balance #grounded #personaldevelopment #livelife #vegan #vegansofig #vegandietitian #plantbaseddietitian #EDdietitian #eatingdisorderrecovery See more

Well, hi there! Thanks for stopping by and reading my post. First, sorry for not posting a lot of nutrition-related information over the past several months. I feel that when someone comes to my page, they are expecting recipes, meal plans, fun nutrition tid-bits, etc. The truth is, I don't love IG... I feel it has the potential to shrink people's worlds and lead to feelings of inadequacy (in appearance, experiences, relationship status, accomplishments; pretty... much all facets of life). COVID gave me an unexpected opportunity to slow-down and simplify and I've taken full advantage of the quiet life by re-learning to run, reading, watching reruns of "The Simpsons", connecting with my partner and family, and generally appreciating the joys of slowing down. It's also been a bit of a roller-coaster trying to find a new office to call my own. (Unfortunately, the office I was going to return to didn't align with my practice philosophy, so I've parted ways with them.) I will continue to deliver high-quality, evidence-based nutrition care to those in need through my virtual office. I've made a few changes to make the process even easier and will share this information soon. In the meantime, slow-down, turn-off your phone, and go do something that leaves you feeling refreshed and recharged. Much love, Susan xoxo #vegan #vegans #vegansofig #vegandietitian #plantbased #plantbaseddietitian #wfpb #healthpractitioner #slowdown #simplify #putyourphonedown #dietitian #registereddietitian #read #run #sleep #eat #love #connect #noexpectations #selfcare #selflove See more

Come stretch for FREE with my buddy, The Plant-Based Trainer, Kyle den Bak, B.ed, PTS

With the #stayathome order, I've been spending a little more time in the kitchen. BUT, this doesn't mean that I want to start making complex, detailed recipes. ... Simple is in.... Which is why I love this recipe for Vegan PB Cookies. Full recipe below! Ingredients: 1/4 cup rolled oats 1/4 cup flour (I used whole wheat) 1/2 tsp baking powder 1/4 cup brown sugar 1/2 cup natural peanut butter 1/2 tsp vanilla extract 1 flax egg (1 T flax + 2.5 T water + 5 min) Add ins: peanuts, chocolate chips, cocoa nibs, chocolate chips - get creative! Directions: 1. Preheat oven to 350 F. 2. Combine the first 4 ingredients, mix well. 3. Add remaining ingredients (except add-ins). If your batter is too crumbly, add a splash of plant milk. 4. Mix in add-ins. 5. Roll into balls and place on a baking sheet lined with parchment paper. Press with a fork and sprinkle with a dash of course salt. 6. Bake for 10-12 minutes until edges appear slightly golden brown. Enjoy! #vegan #vegans #veganbaking #covidbaking #vegansnacks #vegantreats #vegancookies #pbcookies #peanutbutter #plantbased #plantbasedrd #plantbaseddietitian #vegandietitian #vegansofig #vegansofinstagram

When it comes to eating your meals, two essential criterion should be met: 1. Are you physically full?... 2. Are you mentally satisfied? Annoying diet advice encourages us to stop eating when hunger is no longer present. But doing this relies on will-power, not your actual biological cues. And guess what? WILLPOWER HAS AN EXPIRY DATE! Also, you're going to feel hunger soon and will have to use willpower (again) to convince yourself that you aren't hungry. So, how do you know when you're full? Everyone is a little different, but in general, you may notice: - the pace of eating has slowed - you're no longer enjoying the food - finishing your plate feels like a chore - you start negotiating the amount to eat - you feel a stretching sensation in your stomach - your mind starts to wander - you start taking more breaks in between bites Being mentally satisfied means you actually like what you eat. I'm fortunate in that I love pretty much all plant foods. Chickpea "toona" is one of my favourites (with added dill pickle). Hummus is also life so while I love munching on raw veggies, there must be a dip for them to be truly satisfying. #effdietculture #antidiet #sustainableeating #healthnotdiets #healthbehaviour #healthhabits #habitchange #dietitian #registereddietitian #vegandietitian #nobullshitdietitian #rd #rdn #nutritionist #rd #rdn #dietitiansofig #dietitiansofig #vegans #vegan #vegansofinstagram #plantbased #whatveganseat #whatdietitianseat #whatvegandietitianseat #plantprotein #nomeatnoproblem #wfpb

"Nutrition Beets!" - Spring 2020 Newsletter - https://mailchi.mp/6/nutrition-beets-spring-2020-newsletter

I've been spending quarantine reading #hownottodiet by Dr. Greger and one concept that keeps coming up is the idea that plant-eaters actually eat more food than those not eating plant-based diets. This is something that I personally know to be true. As a #vegan , I eat a lot more (in terms of volume) than I did when I was vegetarian and in work settings, I'm usually the one with the biggest lunch (not that I'm comparing, just observing). ... This is one reason that the majority of diets fail; you simply can't reduce the VOLUME of food that people eat; BIOLOGY is greater than WILLPOWER. That said, you shouldn't exclusively eat fruits and vegetables since this is mental deprivation and is also doomed to fail. The key is finding the balance between nutritious foods and fun foods and eating in a way that is both physically and mentally satisfying. Be curious about your eating habits (and remember, they are just that - HABITS) and work towards a way of eating that feels natural, intuitive, and balanced. #vegans #vegansofig #planteater #plantbasedeating #plantbaseddiet #herbivore #dietitian #vegandietitian #antidiet #sustainableeating #balance #8020rule #foodislove #eatingisselfcare #nourishandflourish #wellness #rd #nutritionist #nutritionadvice #healthnotweight #beyondweight

Vegans! We really need that DHA! https://www.facebook.com/215513991798451/posts/3436590469690771/?sfnsn=mo

VEGAN BREAKFAST/SNACK BARS These are my FAVOURITE granola bars to make because: 1. They are simple ... 2. They use inexpensive, readily available ingredients 3. They are high in protein (and contain a source of iron) 4. They are high in fibre 5. They are delicious! 6. The recipe can easily be modified to make it your own! Much love! #vegan #vegans #vegansofig #vegansofinstagram #vegandietitian #veganbreakfastidea #vegandesserts #vegansnacks #vegankids #lentilrecipes #wholefoodsplantbased #wfpb #plantbasedeating #hownottodiet #herbivore #planteater #veganrecipe #recipeshare #whatveganseat

VEGAN 101 As a dietitian, I believe that nutrition information should be simple, sustainable, and easily accessible. ... Nowadays, there are so many videos, blogs, posts, programs, etc., etc. devoted to breaking down every nuance of the vegan diet. But at the end of the day, you don't eat nutrients, you eat FOOD. So let's keep it simple and focus on what you actually put on your plate. Step 1: Make 1/2 your plate vegetables. (Consider any vegetables in your entree "bonus" vegetables.) Step 2: Make 1/2 your plate an entree that includes at least 1/2 to 3/4 cup protein (beans, lentils, chickpeas, TVP, tofu, tempeh, seitan, bean pasta, soy curls, etc.). Round out the rest with whole grains/whole potatoes. Repeat at both lunch and dinner/supper. #vegan #vegans #veganplate #vegansofig #vegansofinstangram #vegandietitian #plantbased #plantbaseddiet #pbd #veganeats #whatveganseat #whatdietitianseat #yesthosearewhitepotatoes #balance #balancedplate #nutrition #vegannutrition #vegannutritionexpert #wholefoods #wholefoodsplantbased #plantbasedeating #hownottodiet

Tried my hand at making @samshorkey and @amylongard 's Black Bean Brownie Mug Cake (featured in their Vegan Bodybuilder's Cookbook)! This is a perfect example of a "functional dessert" (a term that I prefer over "healthy dessert") since it offers a source of fibre, protein, iron, zinc, and omega 3. I also added a little peanut butter powder and used quinoa flour for an even higher protein snack - makes a great choice for vegan littles. ... #vegan #vegans #vegansofig #vegandietitian #plantbased #plantbaseddietitian #rd #rdn #nutritionist #beans #blackbeans #veganbaking #protein #plantprotein #saveanimalseatplants #ethicalvegan #kidssnacks #vegansnacks #vegansnackidea #dietitian #registereddietitian #quarantinebaking #vegandesserts @ Susan Macfarlane, Registered Dietitian Nutritionist

This was an absolutely FANTASTIC read on what we know about COVID 19. SARS-CoV-2 causes an accumulation of fluid in the air sacs of the lungs, as well as death in the cells that line these air sacs. ... The virus likely originated in bats and pangolins; the latter was the intermediary carrier that caused the virus to transmit from animal to human. There are two distinct strains of SARS- CoV-2. It's possible to be infected with both strains simultaneously and it's unknown if immunity against one strain will protect against the other. Transmission occurs via droplet, fecal-oral, conjunctiva, and fomites. The virus is more stable at lower temperatures (4 C vs. 22 C). The virus is viable in aerosols for 3 h, copper for 24 h, stainless steel for 48 h, and plastic for 72 h. SARS-CoV-2's reproductive number (the number of people that one person can infect) is 2.3. This is 1.8 times greater than influenza. The incubation period (exposure to first sign of symptoms) ranges from 2-14 days; the virus can be spread when a person is asymptomatic. Common symptoms include: fever, cough, shortness of breath, sore throat, and nasal congestion, as well as muscle aches, chills, and headache. Digestive symptoms are rare (but possible). Hypertension, cardiovascular disease, cerebrovascular disease, and diabetes can worsen clinical outcomes. Older individuals and those who smoke may be more susceptible. The mortality rate of SARS-CoV-2 is estimated by WHO at 3.4%. The screening tool used to diagnosis SARS-CoV-2 has a 66-80% sensitivity (i.e. true positive rate). High dose intravenous vitamin C is being investigated as an adjunct treatment. This study will not be concluded until September 2020. There is no discussion on the preventative use of vitamin C in SARS-CoV-2. Vitamin D should be supplemented to ensure adequate blood levels (2000 IU per day). This nutrient may minimize lung damage caused by the virus. Vaccination testing is in progress but is not expected to be complete until June 2021. Cont. in comments...

I'm a supporter of the scientific method as it tells us both what we know AND what we don't know. When it comes to COVID, a lot of information fits in the latter category. Remember to get your COVID health information from trusted sources. JAMA (Journal of the American Medical Association) is one of the most prestigious journals out there and one to watch for COVID info. Here's what they have to say about COVID and grocery shopping. ... https://jamanetwork.com/journals/jama/fullarticle/2764560

I sat down with one of my best friends and an incredible personal trainer, Kyle den Bak, to chat nutrition during COVID. Give it a listen!

Sharing how I'm creating structure in this uncertain time.

From an expert.

What fitness ISN'T for: - controlling my body shape/size - earning/burning calories What fitness IS for:... - staying sane when stressed (i.e. during a global pandemic!) - maintaining good health - engaging with others - ENJOYMENT I've been to many a gyms in my day and none compare to OCR Academy. There are no mirrors and no scales... But there are some amazing obstacles and incredible people inside. During the COVID-19 pandemic; OCR has taken their obstacles online and are offering various classes. Check them out here! https://www.facebook.com/groups/219321995976699/

Let's talk stress-based eating!

An excellent and well-researched discussion on food safety during COVID. https://www.seriouseats.com//food-safety-and-coronavirus-a

As difficult as the upcoming weeks will be, my heart is so full seeing all the good that is coming from this crisis. If you are a healthcare worker in Ontario, please connect with this group. They are offering FREE mental health services to anyone battling COVID in Ontario. <3 #strongertogether... https://covid19therapists.com/

This is an excellent (and lighthearted) read of what actually happens to your body during COVID. This is not the flu. This is a virus that can lead to severe pneumonia. Ventilation is not an option when this happens; its necessary for survival. Do what you can each and every day. The more we are able to limit human contact the better our chance of supporting the survival of our healthcare system.... https://www.forbes.com//how-does-the-covid-19-coronavirus/

The collective panic is making us lose sight of the illness at hand. This is a very useful test. https://myhealth.alberta.ca//Pa/COVID-Self-Assessment.aspx

This isn't to be alarmist but to help you be informed. Coronovirus is serious. Please avoid social contact as much as possible. If you can work from home, do. Wash your hands. Sanitize your phone. Change your clothes. https://ottawa.ctvnews.ca/first-case-of-coronavirus-confirm

Like people, bread also comes in many shapes and sizes. Bread is one of my favourite foods... Not because of its health profile or because some celebrity or "influencer" (is this still a thing??) said I should eat it; it's a favourite food because I ENJOY eating it. Remember...... "When the joy goes out of eating, nutrition suffers." - Ellyn Satter This delightful bread is an olive/sourdough purchased from my local farmer's market. I don't think I've ever eaten a tastier bread in my life. #vegan #vegans #breadlife #carbsarelife #carbup #plantbased #plantbaseddiet #vegandietitian #vegandiet #wholefoods #farmersmarket #shoplocal #artisanbread #sourdough #dietitian #joyfuleating #mindfuleating #foodislove #rd #nutritionist #ottawa See more