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18 January 2019
Anyone else headed to a hockey tournament this weekend with their little one (or not-so-little-anymore teenager?!) If so, you NEED to read this! 👇
We had lots of requests for the information shared during our hockey nutrition segment on CTV this past Monday to be put into words for future reference so Cara went to work and it's all here! 🙌
You should read this article if:
1) You're curious if your kid needs a sports drink? (hint - 6-year-olds do not but there are some kids who DO!)
2) You're wondering about protein or protein drinks for post-recovery (hint - it's not JUST protein that you need!)
3) You need some help navigating what to feed your kid during a weekend hockey tournament (hint - hot dogs aren't necessarily the best performance food choice!)
http://bit.ly/2VZh5fA
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16 January 2019
What to do with leftover chicken? 🤷♀️
If you need some new inspiration, check out this recipe from Sarah Remmer (RD from Alberta). It's a "throw-everything-into-the-pot-and-forget-about-it" type of meal that's ready in 30 minutes. That's the kind I like!! 👊😉
I made it tonight for supper (with leftover chicken from a roast on Monday) and it went over well with the kids. Plus, I managed to break (into a million pieces!) a glass bowl that had the chopped green onions in it. Bam! How's that for impressive!?🤦♀️🏆💥
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15 January 2019
🏒 Cara's segment on HOCKEY NUTRITION aired tonight on the News at 5:00 for those of you from the Kitchener-Waterloo region. We love myth-busting and Cara helped to bust some myths about sports drinks, as well as pre- and post-game nutrition.
If you missed it, be sure to check out the link here: https://kitchener.ctvnews.ca/quick-fix-at-five
If you want more info on this topic be sure to:
1️⃣ Check out the follow-up blog coming later this week (I'll post a link as soon as it's up!) It will have more practical info to help you and/or your budding NHLer.
2️⃣ Contact us! Cara specializes in sport nutrition and works with many athletes from various sports, including hockey players. She provides one-on-one consultations, as well as group workshops/seminars for coaches, parents or players. It's not too late in the season to take your game up a notch!
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12 January 2019
Just HAD to post a follow-up of tonight’s scene of the crime for a Friday night laugh! 😂
#dietitianskid #determinedkid #iwillwinherovereventually #hatesblackandred
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11 January 2019
😂 Real life from supper last night! My son eats black beans by the handful and my daughter selectively picks them out!
If this is the story at your home too, I would encourage you to not make any modifications to the main supper dish. My daughter actually ate the beans for the first 2 minutes of supper before she picked each one out! 😉 You don’t want to get into short-order cooking. Let them deal with what’s in front of them.
In my opinion, our children need us to provide them with uncomfortable situations (like beans in a rice bowl 🍚!) to let them figure it out. Providing only meals with ingredients that they like won’t help to expand their tastebuds or help them deal with the not so pleasant experience of preferred and un-preferred foods touching.
So embrace the uncomfortable and be okay with a pile of black beans on the table. 😊 If you need help, let us know. We’re moms and dietitians and our kids don’t eat perfectly 😲We get it. We’re down living life in the trenches with ya 👊🏻
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08 January 2019
Here's the link from tonight's CTV News at 5:00 segments that Cara and I filled from my kitchen no less! Hope it helps to spark conversation around the water-cooler tomorrow!
Questions? Comments? We would love to hear your feedback. What do you want more of on the news?
**Please note that after 6:00 tomorrow (Tuesday) a new segment will pop up once you click the link. Simply scroll back until you see our segment to listen.**
https://kitchener.ctvnews.ca/in-your-backyard
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07 January 2019
📕 If you have a few minutes to spare and would like to learn more about intuitive eating, this article does a good job at explaining the concept. The 10 principles of intuitive eating are rooted in NOT following a diet but rather listening to your body - eating when you're hungry and stopping when you're full, along with other grounding principles. 🙌
In a diet and physique obsessed world, we need to hear more of this message. It's not that YOU are a diet-failure/drop-out, it's that DIETS ARE FAILING YOU.
However, in the article Dr. Yoni Freedhoff (Family doctor, Assistant Prof. at the University of Ottawa, and founder of Ottawa's non-surgical Bariatric Medical Institute) states that this is only one approach but that it may not be the *best* approach for everyone. I also agree.
Everyone's struggles and situations are different and so there will never be a "one-size-fits-all" approach. If someone tells you there is, run away. Fast.🙅♀️
One's nutrition and pattern of eating is best thought of as being on a spectrum. We can easily swing from one end to the other but hopefully, we all find our resting spot. This is where your pattern of eating aligns with your core beliefs and values and gives you physical and mental health. 😄👊
We care about helping you find your resting spot.
Not only does it benefit your health, it creates a positive ripple effect which extends into next generation. I selfishly want my kids to grow up in a vastly different food/body/diet culture than the current one.
I'll stop now. My apologies. This was supposed to be a one-liner quick share of a relevant news article! 🤦♀️
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03 January 2019
🎥 My superstar colleague Cara rocking it today with @ctvkitchener filming in my house! If you want more sneak peaks, check out our insta-stories on Instagram!
I love having a business buddy and today was evidence as to why two is better than one! With a raspy voice, I wasn’t sounding the greatest so Cara jumped in and was amazing! 🌟
The other superstars behind the scenes today were my parents 👫and my hubby 🕺🏻who watched 3 kids and a baby and managed to keep them all happy and alive for the 3 hours we were filming! The final product always appears glorious but there’s lots of work that goes on behind the scenes to these segments. (And I wish I had taken a picture of the green slime that was smeared all over my house by my intelligent children just before they left 🤦🏼♀️)
All the work is with it because we LOVE ❤️ bringing evidence-based nutrition information to you - free of any filters or gimmicks. We care about you and don’t want you to waste your time, energy, efforts or emotions dieting in 2019. There is an alternative approach - are you ready to leave the false safety nets of the diet world and choose a path that leads you to happiness and self-love, as well as health?
Tell the 68.2 billion dollar diet industry to find someone else to scam - because it won’t be you this year!
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30 December 2018
I sometimes think that people assume just because I’m a dietitian I eat spinach all day, drink lemon water and chew on flax seeds! 🍋
Although I love those foods, that’s not me. I’m not a “clean eater” (what the crap is that anyways?!), nor am I a “dirty eater” (again, what the crap is that?! Shouldn’t we all wash our hands before eating?!) 😂
I am a big proponent of the “healthyish” way of eating. 🥗 🍟 I have no problem going to Harvey’s with my family and when there are no side salads available, I happily order a fry. Why? Because it’s fine. It’s fine to eat fries and enjoy them and teach your kids that it’s fine too. This is one of our 3 or 4 times a year trips to Harvey’s and I think it’s fine to show what moderation looks like. If you can’t eat and enjoy what your kids eat, then your diet may be too strict or you might be feeding your kids gross food! I could go on forever but I’ll spare you since it’s the holidays! 😉
So why do we like Harvey’s?
1️⃣ Because you can put what you want on your burger and not get surprised!
2️⃣ You can ask for whole grain buns instead of white buns at no added cost! 💵
3️⃣ I enjoy the option to order a side salad instead of fries since that’s what I typically crave with my burger. The milk and apple sauce are nice options for the kids meals too.
4️⃣ Because it’s a great option when you’ve cooked non-stop for the past few weeks and need a break!
I really do believe that if we all aimed for “healthy-ish” instead of “clean perfection” we’d all be happier, healthier and have less people struggling with disordered eating.
⭐️ P.s. Stay tuned to my insta stories on Instagram the morning of January 2nd for a sneak peak at a 3-segment video series with CTV News on a realistic and sustainable approach to healthy eating in the New Year!⭐️
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25 December 2018
Merry Christmas! 🎄 As I am still up at 10 p.m. on Christmas Eve baking scones 🤦♀️ (yes, I am my mother's daughter!) I thought I would leave you with these three thoughts about Christmas food and festivities as you move into the next few days ahead:
1) If it's worth it to you, eat it. Scones made with white flour and butter and sugar are worth it to me on Christmas morning, so I will eat and savour my scone. Stuffing is also worth it to me but white buns and pistachio salad do nothing for me. Know what you love and just eat it.
2) Don't judge others with regards to what is "worth it" to them. What others are eating is not really none of your business. Making comments is not helpful, especially at Christmas.
3) Respect your hunger and fullness cues - i.e. don't skip breakfast just because you're having a big lunch and when your stomach says it's full, listen to that little voice inside of you. Even if it means offending great aunt Matilda respecting your body is way more important. She'll get over it.
There is really no difference between eating on Christmas Day or the other 364 days of the year (aside from great aunt Matilda perhaps). We always have decisions and choices to make. If you need help knowing how to make the best choices, based on your unique goals and values, let us know. That's what we are here to do. ☺️
#registereddietitian #intuitiveeating #merrychristmas
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18 December 2018
An oldie but a goodie! If you are looking for a different take on a peanut butter ball this time of year, you might want to give these a try! I am going to whip up a batch since we've almost given away and eaten most the sugar cookies I made with my friends last week! 🤭
P.S. please excuse the photography - I think this was the second time I had even tried to do food photography on my own!!🤦♀️📸
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15 December 2018
I’m off to Quebec City for the weekend with one of my sistas 🥰 ✈️ Looking forward to a getaway in this busy season.
My flight is at 4:00 and I ate my lunch at 11:30 so I knew I would need a snack so I stopped to get an unsweetened matcha latte 🍵 (my favoure treat!) and brought along a simply protein bar from home.
First let’s remember that I’m a bit cheap so I hate spending a ton of money when I’m travelling so I always pack a fibre and protein rich snack. I prefer something quick to grab so pocketed 4 of these to take along from our box at home. Why these?
They taste fairly good, all things considered!
They have 15 grams protein which keeps me filled and fuelled.
They only have 1 gram sugar.
They have 7 grams of chicory root fibre, which although it doesn’t help with regularity (you know what I mean!) it DOES help keep your gut bugs happy 💃 and that’s important too!
What do you do to keep your system on track and feel amazing when travelling?
PS - be sure to follow me over on Instagram on my insta stories to see how I fuel myself when travelling!
#sisterweekendgetaway
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14 December 2018
3 minutes of your time may result in you winning a $15 gift card to Freshii!
Help us help you better in 2019 as we aim to give you more helpful information about topics that you are interested in for yourself, your family or your kids.
https://www.surveymonkey.com/r/X6ST2P5
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07 December 2018
As a small business owner, it is VERY important to us that we hear from YOU, the people that follow us and support our business. ☺️ As we look forward to 2019, we want to know what YOU want to know more about! 💁♀️
Help us out by completing this SHORT survey and you could be the lucky winner of a $15 gift card to Freshii. 🥗 Contest is open until December 24th at midnight. Full contest details available on the survey.
Thanks and good luck!!!
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05 December 2018
Some new research out of the University of Guelph and Dalhousie predicts that the average family of 4 will spend $411 more on groceries next year = a total of $12,157 on groceries annually.
Specifically, the price of vegetables is expected to increase by 4-6%, due to a number of factors including the weather droughts in U.S. states supplying produce to Canada. They also predict fewer Canadian farmers growing veggies and fruit and veggie growers opt to plant Cannabis instead.
Meat prices are expected to decrease due to an oversupply of meat as Canadians choose to eat more plant-based proteins.
What does this means for those who are wanting to eat healthy and their veggies? Perhaps looking for areas in your budget that you can decrease in order to increase the grocery bill. Most importantly though, I believe it is SO IMPORTANT to meal plan. Meal planning helps you to go to the grocery store and buy your veggies with PURPOSE so that there is not rotting black cauliflower in the depths of your produce drawer at the end of the month.
If you want to chat about this and how to stretch your dollar, we can help. Send me a message and let's get started.
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04 December 2018
🛍 Are you looking to give your daughter or a special young lady in your life the ultimate Christmas gift?
If so, please read my latest blog post which is my gift, a letter, to my daughter. (Albeit she is 3 so I will not be gifting her with this letter this year but I will be promising to weave these values into her life every day).
Moms - our daughters learn how to treat their bodies by watching our every move. Choose to help your daughter to nurture and develop a healthy relationship with her body but choosing to respect your own and passing on the life lessons that you have learned to her. 👩👧
Feel free to use my letter as inspiration to pen your own letter to your daughter this Christmas or anytime of the year. Let's spread more holiday joy then judgment! ☃️
http://bit.ly/2zB8mXB
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30 November 2018
💥Thursday Breaking News Alert: It doesn't matter how dysfunctional your family might be (or feel!) it still matters a whole heck of a lot that you are eating together at the table!
We have known for a LONG time that children and adolescents who eat with their family have improved dietary intakes but we didn't know if family function impacted this result or not. So, a cross-sectional study was conducted in the U.S. (published last week in the Journal of the American Medical Association) which tried to account for family functioning (i.e. how family members manage daily routines, communicate and connect emotionally with one another):
What did they find? 🤷♀️
✔️More frequent family dinners were associated with higher-quality dietary intake regardless of level of family functioning
✔️More frequent family dinners were associated with higher intakes of fruits and vegetables and lower intakes of fast food and takeout foods
✔️More frequent family dinners were associated with lower intake of sugar-sweetened beverages for male participants only
Published: November 21, 2018. doi:10.1001/jamanetworkopen.2018.5217
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27 November 2018
Good evening friends! Here is the link for the segment that aired tonight reviewing three of the top nutrition trends for 2018 year in review. There is simply not enough time in a 5 minute segment to get into each topic the way it should be covered! You will certainly be hearing more from us in 2019 on plant-based proteins and gut-health as these "trends" are here to stay!!
https://kitchener.ctvnews.ca/quick-fix-at-five
P.S. If you view this link tomorrow night after 5:00 p.m. it will bring up a different segment so be sure to go to the homepage and just scroll done for mine.
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26 November 2018
Happy Monday Morning ya'll! We just wanted to give everyone a heads up (especially those in the KW region) that our 2018 Nutrition Trends Year in Review segment will be airing TONIGHT on Kitchener CTV News between 5 & 6 p.m. I will post the link to the online clip later tonight after it has aired.
Due to time constraints of media clips we could only cover 3 topics so tune in if you want to learn/hear more about the ketogenic diet, plant-based proteins and the microbiome/gut health.
#happymonday #yearinreview #kwdietitian
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01 January 1970
Rosanne is incredibly knowledgeable, very well informed, and professional. Her passion for people is evident in how she provides detailed, personalize service for every person she deals with always going above and beyond. She is cheerful, welcoming and makes you feel very comfortable when working with her. I highly recommend working with Rosanne!!
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01 January 1970
I love the articles that you post. You have fabulous insights that are so practical and relevant to families with young children.
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