Vitality Nutrition
1121 1st Street East S7H1T6 Saskatoon, SK, Canada

Calling all pizzzzza lovers! What are your favorite pizza toppings? We have pizza almost every Friday so we are always looking for ideas!... Our fav is our honey & cheese ‘za from the blog. But we’ve never met a pizza we didn’t like We love keeping these multigrain crusts from @preschoice in the freezer! A half a crust is 200 calories, 35g of carb, and 3g of fibre! We find this to be the perfect portion to leave us feeling satisfied and not too stuffed! Though, you can dial your portion up or down based on your personal goals, hunger cues, and energy needs! What’s your favorite type of pizza?! . . . #pizzafriday #dietitiansofinstagram #honeypizza #ricotta #cheese #arugula #presidentschoice

Our clients have been looovin’ this tip lately.. One of our top meal planning tips is to choose 1-2 weekday dinner themes In our household these themes include Taco Tuesday and Pizza Friday ... We findcommitting to two themed dinners makes meal planning soooo much easier. Plus, it’s one less thing to think about while grocery shopping! Oftentimes we'll mix up the flavour of the taco or pizza But having an idea planned out ahead of timesaves a tonof mental energy! That gives us more space to focus on other commitments in our week Or simply invest that extra energy into trying a new recipe on a different day of the week! Some other themed dinners our clients have been enjoying: Breakfast for Dinner Poke Bowls Burrito Bowls Greek night Tag a friend who you’ll invite over for homemade or when it is safe to entertain again! . . . #mealplanning #mealprepideas #mealprepping #mealplanningmadeeasy #tacotuesday #pizzafriday #tacotuesdays #tacotuesday #dietitian #dietitiansofinstagram #registereddietitian

An insatiable sweet tooth, low energy, hormone issues, or weight loss resistance These are just some symptoms that can be traced back to erratic blood sugars No matter what nutrition philosophy a person aligns with, most everyone can agree that stable blood sugar is a hallmark of optimal health! ... For the next 2 weeks, Courtney is doing a #selfexperiment using a continuous glucose monitor to explore the stability of her own blood sugars! So if you are following along, here’s a quick blood sugar review: 1When we eat carbs they digest into glucose (sugar) that enters the bloodstream. 2In response to rising sugar levels, the body releases a hormone called insulin 3 Insulin is like a key that opens the cell doors to let the sugar inside 4The body (ie. brain and muscles!) can use this sugar for energy 5Any extra sugar can be stored as body fat to use later While roller coasters are fun at theme parks, the body looooves to keep blood sugars in a narrow range! For example, if sugars rapidly rise the body releases insulin to bring them back down & too much insulin can lead to: Insulin resistance: the cells start ignoring insulin’s knock on the door & can no longer easily access the sugar for energy Weight loss resistance: insulin is a storage hormone so too much of it makes fat loss an uphill battle Rebounding lows: when insulin pours into the bloodstream then blood sugar can swing from ‘too high to too low When blood sugars rapidly drop your body fights to bring them back up. You may experience: Carb cravings: a low blood sugar feels like a primal drive to eat sugar to bring them back up. Low energy: a low blood sugar is experienced as low energy as well brain fog, headaches, irritability, or hanger Elevated cortisol: the body releases cortisol to increase sugars & chronically elevated cortisol negatively impacts important female hormones like progesterone Luckily, we can choose to step off of the blood sugar roller coaster... I’ll be sharing more about balancing blood sugar in the coming weeks & what I learn from my own experiment! Q’s?

Serious question ... Are you one of those crazy people who eats the skin of kiwis? LOL Kiwis, alongside some other tasty veg + fruit, are in season right now!... Compared to out of season produce, in-season veg + fruit boast a few key benefits: Lower price point Richer in micronutrients Tastier! We love eating fresh fruit alongside our post-workout meal for energizing carbs, hydrating electrolytes, and a satisfying sweet taste. Some fun notes: Grapefruit > did anyone else cut them and half and pile on the sugar as a kid? Hehe Pomelo > it tastes like a mild grapefruit Beets > so tasty in beet borscht! We can’t wait to make a batch. Lemons > we love making hot lemon water or squeezing them on top of salads for a bright boost of flavour (+ vitamin C) Sweet potatoes > try poking holes in them and microwaving them for 8 minutes for the fastest side dish Parsnips > slice ‘em up and throw them in the air-frier for a seriously tasty side dish. What’s your favorite way to enjoy these seasonal fruits + veg?

Many of you have been asking how @dietitian.darian makes her famous egg white oatmeal While the idea of adding egg whites to your oats may not sound the most appealing Rest assured, you don't even notice the cooked egg whites! ... What you will notice is the volume they provide to the oats and the hunger satisfying power this protein packed breakfast offers! Let us know if you try it Full recipe is linked here: https://www.vitalitynutrition.ca/blog/egg-white-oatmeal . . #eggwhite #oatmealbowl #eggwhiteoatmeal #eggwhiteoats #dietitian #registereddietitian #proteinbreakfast #breakfastideas #oatmealideas

Our best ever granola recipe We love this recipe because it is so versatile And it comes together in 5 simple steps! ... STEP #1: DATE PASTE BASE Make a paste by smashing dates with hot water. The dates are the whole-food sweetener offer antioxidants + fibre and bind the granola! STEP #2: NUT BUTTER This recipe uses nut butter instead of oil as the fat for even more fibre and flavour. STEP #3: NUTS & SEEDS Add any nuts or seeds that you love or have in your pantry! STEP #4: FUN EXTRAS Add in chocolate, coconut, or other dried fruits to create a flavour you love! STEP #5: BAKE! Bake the granola at 300F for 30 minutes and then enjoy topped on smoothie bowls, yogurt bowls, or eat it straight up. It’s seriously so-so good! Some flavour ideas: Tropical with cashew butter, whole cashews, and dried mango. PB & J with peanut butter, whole peanuts, and raisins Chocolate Cherry with almond butter, whole almonds, and chopped dried cherries Let us know if you make it and tag us in your creations! Recipe link in bio . . #dietitiansofinstagram #dietitian #dietitianapproved #registereddietitian #granola #healthygranola #homemadegranola

Happy soon-to-be New Year! This time last year I was sitting on a beach in the Canary Islands watching fireworks & eating grapes! I learned that in Spain it’s custom to eat twelve grapes on NYE!... Tradition has it that you eat them one by one, in time with the striking of the clock at midnight! If you manage to eat all the grapes in time, you are in for a year of prosperity and good luck! Even though it’s been a crazy year, I still feel like the grapes might have brought me some good luck Some things that I’m thankful for this year: The months I spent isolating at my parent’s farm this Spring after rushing back to Canada from Thailand. I am so grateful for the opportunity to strengthen our relationship and spend time together that I otherwise wouldn’t have prioritized! My cozy home in Saskatoon that I am so happy to work, live, and relax in. Travelling made me appreciate other cultures while simultaneously making me so so grateful to call Canada home! Supporting many wonderful clients and connecting with you all here on IG. I’m so excited to continue to learn & grow alongside all of you! What’s one thing that made you really happy this year? I know it’s been a challenging year for many, no doubt, so it’s nice to hear of the wonderful things that have happened too I invite you to share below

Muffins made in a blender Anyone else love recipes that clean up in a breeze? If you do, this one is for you! ... Yesterday we posted some of the fibre-filled carbs choices we stock in our fridge, freezer, and pantry! One of the freezer items we posted was for Blender Banana Muffins! We often have a batch of these muffins in the freezer for a quick snack or pre-workout boost! These muffins are: Gluten-free: b/c they used ground oats as the flour High in fibre: thanks to the oats and banana! Moist: I know *moist* is a trigger word for some people - haha! But these muffins seriously are thanks to the bananas and Greek yogurt! So bake up a batch to enjoy throughout the week or freeze them to enjoy later on! Recipe link: https://www.vitalitynutrition.ca/blog/blender-banana-muffins PS: we classify these muffins as a fibre-filled carb choice! FFCs are one of the four habits you’ll learn about in our 4 week program starting January 4th! This program is group led which makes it more affordable than our signature 1:1 coaching practice! Over the four week we’ll teach you the 4 most effective habits we live (and eat!) by here at Vitality! You’ll have the support of two RDs plus a like-minded group of supportive women Plus, you’ll have an arsenal of delicious & easy family-friendly meals and snacks to enjoy! You can find the link on the top of the recipe post under January F4 . . . . #dietitiansofinstagram #dietitianapproved #bananas #bananamuffins #healthymuffins #chocolatechunks #healthyrecipesideas #snackideas

Let’s take a peak into our fridge, freezer, and pantry Yesterday we shared some of our favourite quick protein staples! Today we are sharing some of our top fibre-filled carb foods.... Keep in mind this isn’t an all inclusive list of foods you should add to your diet. Rather, think of it as a few new ideas to have at the ready to build energizing meals! In our F4 program we talk about choosing fibre-filled carbs when possible We define a fibre-filled carb as a carb food with >3g of fibre per serving You can determine fibre content by investigating Nutrition Facts tables Or by simply noting that a whole food carb source will contain more fibre than a refined source For example, a whole apple has fibre and apple juice doesn’t and whole grain bread has more fibre than white bread. PS: we include a grocery idea list in the F4 course (starting Jan 4) so you can save time grocery shopping and menu planning! What’s your favourite carbs source to have handy in your fridge, freezer, or pantry? . . #carbohydrates #dietitiansofinstagram #dietitianapproved #registereddietitian #groceryshopping #sobeys #superstore #odoughs #unico #bananamuffins #barley #overnightoats #frozenbanana #kashicereal #kashi

We learned something new creating this recipe Have you heart of The Holy Trinity? We hadn’t until researching cajun & creole cuisine. The Holy Trinity is a combination of onions, green bell pepper, and celery that is common in New Orlean style food!... It’s similar to a French mirepoixwith green pepper replacing the carrots! So if you are looking to up your veggie game, we highly recommend the flavorful combo of peppers, onions, and celery. We find cooked veggies more satisfying in the winter than raw veggies or salads. So this dish is a comforting & satisfying winter-y way to eat more veggies! Additionally, in our last post we shared how frozen shrimp are an easy high protein freezer-staple This New Orlean’s style stew is one of many ways to use frozen shrimp. You can even throw the shrimp in from frozen if you forgot to thaw them beforehand! You can find the recipe on our blog. Just search Shrimp Creole! Enjoy! . . . #dietitian #dietitiansofinstagram #dietitianapproved #shrimprecipes #creole #cajun #holytrinity #bellpepper #onions #celery #recipeinspo

A mindset shift to reach your goals This week one of my clients asked if we could focus on a weight loss goal She suggested that to achieve weight loss she should cut out treats, bread, and night time snacking.... While these actions may lead to the weight loss results she desired (at least in the short term) My question to her was whether those action were backed by lack or abundant energy Lack energy is when we focus on what we should cut out to feel better or what we have to do to reach our goals For example, eliminating sugar because we feel icky or exercising to burn calories These actions are often made with the good intention of feeling better and taking care of our body... But unfortunately the lack energy can lead to feelings of frustration, defeat, and unworthiness When we take action from a low vibe emotional state it doesn’t generate the motivation to be consistent + see results The alternative is to generate abundance energy to back your actions! Your goal might still be to lose weight but the actions you take focus on what you could add or what you get to do For example, filling your fridge with nutrient-dense foods that you love or adding in a form of exercise that sparks joy! Taking action from an abundant energy isn’t just about feeling warm and fuzzy on the inside. When you take action from an abundance mindset you generate emotions like excitement, optimism, and motivation. These emotions are higher frequency and generate authentic action that actually lead to consistency + results. And only you will know if the actions you are taking are from an abundant or lack mindset. For example, you could choose to go for a walk because you should exercise or you could choose to go for a walk because you get to move your body! So if the habit you are focusing on doesn’t feel abundant, then pick a new one! There are hundreds of way to live a healthy lifestyle so why not choose the habits that are fun and exciting to you! I’ve found that the abundant mindset creates amazing results & builds a trusting relationship with food, movement, and your body Are your habits backed by an abundant mindset?

Quick protein ideas to keep your fridge, freezer, and pantry well-stocked Today @dietitiancourtney_ was talking all about creating an abundant energy to back our habits Instead of focusing on what you shouldn’t eat like holiday baking or chocolate..... Try fostering an abundance mindset by intentionally adding foods that you enjoy & leave you feeling satisfied! Adding protein to your meals and snacks is an effective strategy to increase energy and reduce cravings Today we are sharing some of our favourite protein foods to keep stocked in our kitchen + ways we like to use ‘em FRIDGE We like mixing plain Greek yogurt with frozen berries and pumpkin seeds for a satisfying afternoon snack! Try combing cottage cheese with dill & grated cheddar cheese. Then spread the mixture on a high-fibre Wasa crackers for a quick lunch Keep hard boiled eggs in your fridge for a quick snack or pair them with some fruit, veggies, and almonds for a balanced meal! FREEZER Frozen shrimp are quick to thaw making them the perfect protein option for last-minute protein addition to tacos or stir-fries. Did you know you can freeze egg whites and thaw them when you are ready to enjoy? Just give them a good shake before using! We like to cook up a big batch of chicken on Sunday night to add to weekday salads, sandwiches, and wraps! PANTRY I use to keep a can of tuna in my backpack during University for an emergency snack. I am sure my fellow students loved when I ate tuna in the library LOL. Many of our clients love stashing a bag of beef jerky or steak strips from Costco in their car to enjoy as a satisfying snack! Blend protein powder into smoothies for a burst of sweetness and serious staying power! Our smoothie bowl recipe in on our blog! PS: protein is one of the food groups we teach in our F4 program launching January 4. In this program you’ll learn how to effortlessly include protein in your meals + snacks to feel energized & satisfied! Link in comments to learn more + download a free sample menu! What protein food do you keep stocked in your fridge, freezer, and pantry? . . #dietitiansofinstagram #dietitianapproved #registereddietitian #proteinsnacks

I’m dreaming of Rockin’ Moroccan Stew right now Aside from being flavorful and oh-so-comforting, this recipe freezes beautifully! So make a big batch, freeze the leftovers, and enjoy as a quick + satisfying meal.... Unfortunately I ate all the leftovers from our last batch so no stew for me tonight LOL! In addition to being tasty, Rockin Moroccan Stew is balanced in the F4! The F4 is our simple meal planning strategy to optimize energy, lose weight, and recover stronger from workouts Rockin’ Moroccan Stew includes the F4 with: 1. Protein: chicken 2. Fibre-filled carb: sweet potato 3. Fat: peanut butter 4. Volume: kale, onions, diced tomato, celery, and bell pepper If your looking for more F4 meal and snack inspiration, then head to the link in the comments to download a free sample menu to get started! PS: our next F4 course launches on January 4th. Over the 4 weeks you’ll learn how to enjoy the four food groups to reach your specific goals! . . . #dietitiansofinstagram #dietitianapproved #dietitianeats #looneyspoonscollection #chickenrecipes #sweetpotatoes #peanutbutter #raisins #healthymeals