Yaletown Nutrition
1118 Homer Street V6B 6L5 Vancouver, BC, Canada

IT'S HERE! After a year of work, the Nourished course is officially complete and live! I'm so excited to finally be able to share this with you. https://yaletownnutrition.com/nourished-course/ In working with hundreds of clients over the years to help them develop sustainable eating habits, while promoting a positive relationship with food and improving body image, I decided it was time to package up all these strategies into a step-by-step online course, so that you can ac...cess the content at your own pace and from the comfort of your own home. I'll be introducing the course and all that it includes, and offering a limited time offer, at the very end of my webinar next week. If you're interested in learning more, sign up for the FREE How To Avoid the Diet Trap webinar next week here: http://ow.ly/5PNz50CzMGw #dietitian #nourishedcourse #nutrition #healthyeating #intuitiveeating #mindfuleating #haes #bodyimage #health #wellness #onlinecourse #freewebinar #healthateverysize #nutritionist #antidiet #nondiet

There's nothing like a side fruit plate to spruce up your breakfast meal (or any meal, really). I often get carried away when I'm in a cutting up fruit mood, but it's nice to be able to pack up the leftovers to incorporate into snacks later in the day! #persimmon #grapes #banana #orange #pear #fruit #fruitplate #breakfast #snack #snackideas #dietitian #nutrition #nourished #healthyeating #health #fibre #nomz

One of our basic needs as humans is food. Many of us have been taught to believe that we shouldn't always listen to and respond to our body's ask for food. We hear harmful messages like "you shouldn't eat past ___ time", "waiting until noon to eat is good for your health", or "you can't be hungry again, you just ate". Would you ignore the signals your body sends you for thirst, needing to use the washroom, sleep, or breathing? Regardless of the time of day, if you're hungry,... you need to eat. And if you don't experience regular hunger cues, that's okay, you still need to eat regularly! There are lots of reasons why we may not feel hunger, such as caffeine, stress/anxiety, restriction/under-eating, lack of sleep and more. There are also different types of hunger that we can experience, and learning to identify these can help us best address our body's true need in that moment. To learn more about identifying and addressing hunger, join me in my FREE webinar "How to Avoid the Diet Trap" on December 7th/9th, sign up here: http://ow.ly/YECl50CrA52

Our bodies need fats each and every day. These can come from whole foods, like nuts, seeds, avocados, dairy, meat, and seafood, or it can come from the oils/fats we use when preparing and cooking a meal, like in the sauces/dressings we add or the oil we choose to cook with. When choosing a cooking oil, there's a few things you may want to consider: 1. Consider what you’re making and what flavour profile you’re looking for. Olive oil may be great for a stir fry or salad dre...ssing, but when it comes to my morning toast, it will be butter all the way. 2. Consider at which temperature you’re cooking. Each oil has something called a smoke point. This is the temperature where the oil stops simmering and starts to smoke, negatively changing the composition and taste of the fats. For example, flax oil has a very low smoke point (225F) and shouldn't be used for cooking, but is great for salads or smoothies. Unrefined avocado oil has a much higher smoke point of 480F and is great for higher heat cooking. 3. Consider if you can choose an unsaturated versus a saturated fat. Unsaturated fats are liquid at room temperature (e.g. olive oil, avocado oil, canola oil) or found in foods, such as nuts, seeds, avocados, and fatty fish. Saturated fats are solid at room temperature (e.g. butter, lard, coconut oil) or found in foods, such as meat and dairy. Studies show that eating patterns rich in unsaturated fats may promote heart health and lower cholesterol cholesterol levels. This does not mean that we have to cut out all saturated fats and they can still be very much part of a healthy eating pattern. #fats #oils #balancedplate #healthyeating #nutrition #dietitian #health #wellness #nutritionist #cookingoil

Crispy panko haddock, Alfredo whole wheat spaghettini, and steamed green beans Each part of the plate took less than 15 minutes to make. Protein Starches Veggies/Fruit Fats Balanced meals don't need to be complicated and should definitely be yummy! ... What are your go-to simple dinner meals? #dietitian #nutrition #balance #healthyeating #easydinner #crispyfish #pasta #simpledinner #tasty #yummy #nourished #nutritionist #whatsonmyplate

What is the difference between Mindful and Intuitive Eating? I find people often use these interchangeably and there is a lot of misinformation out there on what mindful and intuitive eating actually entails. What’s worse is that they are sometimes promoted or encouraged as a way to lose weight or change our body size, which is NOT the point at all (run from anyone that encourages them for weight loss). Mindful eating is a practice of bringing mindfulness into the eat...ing experience, while intuitive eating is more a philosophy with principles that guide us on how to break free from dieting and reconnect with our body. Check out our new blog post to learn more about how you can become a more mindful and/or intuitive eater https://yaletownnutrition.com/the-difference-between-mindf/

Our health is complex. Our society and culture put a lot of pressure on health being a matter of personal responsibility only. While there are behaviours that we can engage in to promote our overall health, many of these come along with privilege and don't show the full picture of what truly impacts our health. The social determinants of health are known as the factors that influence a person's health and these include things like your income/social status, education level,... physical environments, childhood experiences, social supports, access to health care, genetics, culture, gender, race/racism, and the health behaviours you engage in. As you can see, many of these are not within your control. So, what am I getting at here? I won't deny that there's a benefit to nourishing your body with nutritious foods. BUT to put so much pressure and stress on what we eat as being the be all end all of our health and wellbeing denies the fact that healthy eating is only one very small part the picture. AND denies the fact that having access to enough nourishing foods is a privilege that unfortunately not everyone has. So, before you judge someone or YOURSELF on food choices being made, consider that all foods promote different aspects of a person's wellbeing and that health is impacted by much more than what we put into our mouths. #health #wellness #wellbeing #nutrition #healthbehaviours #selfcare #privilege #nutrition #dietitian #socialdeterminantsofhealth #haes #intuitiveeating #nourished

EASY Meal Planning If you’re finding that you spend too much time thinking about what to eat, or feel overwhelmed at the thought of coming up something new to make/have three times a day, every day, then meal planning might just be what you’re missing. Meal planning may seem tedious, but can actually save you a lot of time in the long run. Unfortunately, diet culture often has us associating meal plans with restriction, portion control, measurements and rigidity. When... we separate meal planning from rules and restrictions, it can become a useful and flexible tool to help keep you organized and reduce stress amongst your busy schedule. Waking up with a general idea of what you’ll be having throughout the day AND with the ingredients needed to make those meals/snacks can bring a huge sense of relief. In this new blog post, we’ll walk through some easy steps to get started with meal planning. Hopefully these tips will allow you to feel more confident and excited at the idea of it all https://yaletownnutrition.com/easy-meal-planning/

I’ve never really introduced myself on here and now is as good a time as any! Here’s a few fun facts about me: 1. I live in Yaletown which is a neighborhood of downtown Vancouver, hence the name Yaletown Nutrition (that’ll be fun when we move one day ) ... 2. I’m married to a wonderful man @lemailme we became friends 13 years ago, but have been together for the past five years, and married for two 3. We’re expecting our first baby on Christmas Eve. Today, we had our 20-week ultrasound, where we could see her moving around and sucking her thumb 4. I was born in Quebec and my first language is French, but I’m super out of practice and so my accent is now terrible. I now reply to my mom in English when she speaks to me in French 5. My favourite food is sushi, the more raw fish the better, and the fact that I can’t have it while pregnant is killing me! 6. My least favourite foods are probably onions and bell peppers, unless you batter the onions and deep fry them or chop them up really small into something. 7. The first place I hope to return to once things with COVID settle down is Japan (all the ramen, udon and raw fish ) 8. One of our favourite activities while travelling is scuba diving, night dives are amazing! My husband and I completed our advanced open water certs in Thailand years ago. 9. As of September, I’ll be putting a hold on taking new clients and am hoping to resume a few months after she’s born, depending on how things go But I have something exciting in the works to bridge the gap, stay tuned for more announcements! Where are you hoping to visit once things with COVID are more stable?

TYPES OF HUNGER Unfortunately, diet culture tells us that we should only eat when physically hungry and sometimes not even then, for example in intermittent fasting. It’s important to realize that responding to hunger builds trust with your body and meets your basic human needs. As humans, it is also very common and normal to eat for reasons that have nothing to do with physical hunger. In this new blog post, we explore the different types of hunger we may experience s...o that we can better understand our motivations for eating throughout the day, what we are feeling, and how to truly give our bodies what they need. https://yaletownnutrition.com/types-of-hunger/

How to Avoid the Diet Trap (And What to Focus On Instead) It's that time of year again, in the coming weeks we will start to see all the ads promoting the classic "New Year New You" "How to Stick to Your Resolutions This Time" or "Starting Fresh in 2021" messages. And I totally get it, the drive for wanting a new start this year is likely stronger than ever with 2020 having been SUCH a gong show. But when it comes to food, we know that restrictions, rules, diets, and cleanse...s don't work long term and often cause more harm than good. This is why I'm so excited to be hosting a FREE webinar in TWO weeks where I'll share with you specific strategies for avoiding this pull towards dieting and the diet trap, and we'll talk about what strategies you can implement instead to find ways to nourish your body in a long-lasting way, while promoting a positive relationship with food! Sign up now using this link: http://ow.ly/3ytx50CrA83 #dietitian #nondiet #antidiet #intuitiveeating #nourished #nutrition #nutritionist #healthyeating #food #wellbeing #health

EASY Meal Planning If you’re finding that you spend too much time thinking about what to eat, or feel overwhelmed at the thought of coming up something new to make/have three times a day, every day, then meal planning might just be what you’re missing. Meal planning may seem tedious, but can actually save you a lot of time in the long run. Unfortunately, diet culture often has us associating meal plans with restriction, portion control, measurements and rigidity. When... we separate meal planning from rules and restrictions, it can become a useful and flexible tool to help keep you organized and reduce stress amongst your busy schedule. Waking up with a general idea of what you’ll be having throughout the day AND with the ingredients needed to make those meals/snacks can bring a huge sense of relief. In this new blog post, we’ll walk through some easy steps to get started with meal planning. Hopefully these tips will allow you to feel more confident and excited at the idea of it all https://yaletownnutrition.com/easy-meal-planning/

Another simple breakfast combo option: Cinnamon Raisin English Muffins topped with peanut butter, hemp hearts, and blackberries. With steamed soy milk on the side and more fruit because apparently I have to eat this whole honeydew myself

I'm excited to announce that we will be back to offering in-person consultations as of Monday, June 15, 2020. Thank you so much for your patience over the past two months as we've adjusted our practices to keep our clients safe and healthy. The following measures have been put in place to reduce your risk and keep you safe : - Hand sanitizer stations will be set up at each entrance and in the waiting room - Couches and touch surfaces will be disinfected between each clie...nt session - Office spaces are large enough to maintain a 6ft distance between myself and the client - Clients are more than welcome to wear a mask during the session if they feel more comfortable doing so - We are encouraging clients to not arrive too early for the appointment and to wait outside or in the main hallway downstairs rather than in the waiting room prior to the session time - Limit of 1 person in the elevator at a time, the stairs will also be open for use We will also continue to offer virtual consultations from the comfort of your home if you prefer. If you would like to schedule an in-person or virtual consultation, you can book online here: https://bit.ly/2ztGJ5R or email me directly. To keep others safe, please reschedule your appointment or contact me to change your appointment to virtual if you: - Have a fever, cough, or any other respiratory or flu-like symptoms - Have come in contact with anyone who has the above symptoms or has tested positive for COVID-19 in the past 14 days - Have travelled outside of the province within the last 14 days If you have any questions, feel free to reach out at any time. I look forward to seeing you all again soon! See more

TYPES OF HUNGER Unfortunately, diet culture tells us that we should only eat when physically hungry and sometimes not even then, for example in intermittent fasting. It’s important to realize that responding to hunger builds trust with your body and meets your basic human needs. As humans, it is also very common and normal to eat for reasons that have nothing to do with physical hunger. In this new blog post, we explore the different types of hunger we may experience s...o that we can better understand our motivations for eating throughout the day, what we are feeling, and how to truly give our bodies what they need. https://yaletownnutrition.com/types-of-hunger/

When did eating food become so complicated?! Of course there are some major contributing factors here: conflicting nutrition research, the media making big fear-based claims about food using not-so-clear nutrition research, every one and their dog having a different opinion on "the best way" to eat, food marketing, diet culture, diet trends, fatphobia, weight stigma, and so much more! I can assure you that no matter what food, you can find someone somewhere online telling you... to avoid it for some reason or another. It's important to remember that at the end of the day, there's no such thing as perfect eating. And "healthy" eating will look different to each and every person. Sure, we have a pretty good idea that certain patterns of eating can help to promote physical health, but we have to remember that health encompasses so much more than just physical well-being and we also shouldn't expect to be able to prioritize our physical health at all times. When we feel confused about what/if/when/how to eat, certain diets, lists of rules, and meal plans can be very enticing as they can provide a false sense of structure/guidance. The pull towards dieting can be even stronger as we approach this upcoming season of New Year's Resolutions. Unfortunately, these diets/restrictions are not only unsustainable, they can also cause harm! The stress associated with restricting certain foods, cutting out whole food groups, ignoring cravings/hunger, and feeling guilty about eating certain foods is NOT health-promoting. I want to make sure that you never fall into this dieting trap again! If you're feeling confused about how to feed your body without following a meal plan or list of rules/restrictions, then join me on December 7th or 9th for a FREE webinar. There, I'll teach you some simple strategies you can implement to help you feel more confident when it comes to nourishing your body while maintaining a positive relationship with food! Sign up now here: https://event.webinarjam.com/register/1/68771s5 #dietitian #antidiet #nondiet #intuitiveeating #freewebinar #freemasterclass #nutrition #healthyeating #nourished #dieting #cravings #food #nutritionist

As we move into Phase 2 of BC's Reopening Plan next week, there are still a lot of questions about food and COVID-19. Love this article by Nicole Spencer, RD that addresses the top 5. http://www.vch.ca//top-five-questions-about-food-and-eatin

Another easy breakfast staple: Chia Seed Jam A quick and easy homemade substitute for store-bought jam. . . Chia seeds have an incredible ability to absorb liquid and form a gel, which allows us to achieve that yummy jam-like texture using just fruit and chia seeds. .... . This recipe takes only 15 minutes and can stay in the fridge for up to a week. . . Spread it on toast with peanut butter or layer it with Greek yogurt and granola for a quick, easy and balanced breakfast. Also makes a great pancake or waffle topping . . Recipe here: https://yaletownnutrition.com/chia-seed-jam/ @grillwoman See more

Ever feel like there’s not enough time in the morning to make or even eat breakfast before you have to head out the door? These vegetable frittata muffins are one of my favourite make-ahead, to-go breakfasts. . . They can be made ahead of time with only 10 minutes to prep, and are easy to reheat and take with you in the morning, making it easy to incorporate protein at breakfast. Have a couple of these muffins with toast for a delicious, well balanced meal. They also make ...a great snack. . . Check out the recipe here: https://yaletownnutrition.com/vegetable-frittata-muffins/ @grillwoman See more

Who doesn’t love dessert for breakfast? This Berry Oat Crisp has a warm, juicy, fruity filling topped with a layer of crispy oats with an incredible nutty flavor. . . . To make this recipe gluten-free and celiac-friendly, use certified gluten-free (GF) oats, certified GF almond flour and certified GF cornmeal to avoid cross contamination, otherwise all the ingredients used are naturally gluten-free. ... . . . Serve with Greek yogurt to add the creamy factor See the recipe here: https://yaletownnutrition.com/berry-oat-crisp/ See more

Is breakfast really the most important meal of the day? I wouldn't say it's the "most" important, as all meals are important for providing satisfaction, energy, and key nutrients, but there are some pretty awesome reasons to try to have something to eat earlier in the day. . . . As the word implies, breakfast literally breaks your fast from overnight and reassures your body that food is available. This allows your metabolism to ramp back up to normal, rather than needing to c...onserve energy. By having breakfast, you also provide your body with an additional eating opportunity in the day to get more fibre, calcium, protein, and many other key nutrients that promote your health. . . . When we skip breakfast, this can result in less reliable hunger cues throughout the day. For example, we might end up coming into our next meal feeling overly hungry or we might experience cravings and low energy levels in the afternoon. Skipping breakfast may also result in the need for more snacks later in the afternoon or evening to make up for the lack of energy consumed earlier on. Remember that your body is working tirelessly to keep you alive and has amazing ways to ensure you eat enough food. . . . I often hear that the biggest barrier to having breakfast is time. Luckily, there are lots of breakfasts that can be made the night before to grab and go in the morning. Over the next week, we will be posting a new breakfast recipe each day to our blog to inspire you and make breakfast exciting again. Stay tuned! @grillwoman See more

During these uncertain times, it is natural for people to cope differently. For some, this may be a time where you are cooking more at home or experimenting with new recipes, and for others, the uncertainty of it all may result in using food more often to cope with your emotions or you might find that your eating is more unstructured throughout the day. I just want to say that whatever eating looks like for you right now is okay. Have compassion for yourself as this is... uncharted territory for us all and remember that you deserve to eat and nourish your body. For anyone who is wanting a little extra support with planning meals, snack or meal ideas, strategies to reduce anxiety in the grocery store, or any other goals you may have, we are continuing to offer virtual consultations. (currently for BC residents only) I look forward to seeing you in person as soon as possible. See more

Protected time for seniors and other vulnerable people