Jamie Yermus, Registered Dietitian, MPH

Today is . 80 million people in the world have had a stroke, and 50 million stroke survivors live with some form of permanent disability. If you are a stroke survivor, or you are close to someone who has had a stroke, you are not alone! There are many health professionals out there that can help support stroke recovery and improved quality of life. There is life and hope after stroke! ❤️🙌

Had an incredible time collaborating with physicians, health professionals, scientists, researchers and students from around the world at the world stroke congress in Montreal! ❤️So grateful to have had opportunity to inform so many professionals from around the world about stroke and malnutrition, a topic that I am extremely passionate about. ❤️Approximately 50% of patients with stroke experience malnutrition. ❤️Malnutrition is an imbalance of nutrition, including energy, protein and other nutrients. ❤️Malnutrition is associated with increased mortality, increased length of stay in the hospital, impaired wound healing, pressure ulcers, muscle loss, cognitive impairment, decreasing quality of life, increased health care costs, and increased hospital re admission rates, just to name a few! ❤️Malnutrition is preventable and treatable, and dietitian’s can make a huge difference! Nutrition intervention helps by: ~Supporting and empowering patients to manage their health and recovery
~Optimizing intake with healthy food choices
~Promoting weight gain, prevention of further wt. loss
~Contributing to nutritional management of stroke risk factors (hypertension, diabetes, obesity, etc)
~Improving health outcomes and quality of life @ Palais des congrès de Montréal

Our mind and gut are really good friends, they communicate back and forth to each other constantly👫

🍠The stomach is the home of digestion, and for many of us, it is where we hold a lot of emotions😁😭😡😬😲.
🥗Approximately 80% of our immune tissue is situated in our digestive tract, and 95% of the body's serotonin is found in the gut. Serotonin is a neurotransmitter and gut hormone that affects the way we feel, and it occurs in the brain🧠, intestines, and blood. Whatever is going on in your gut is going to affect your feelings and mood (i.e: anxiety, depression, focus, lethargy, happiness, etc.).

🥦A proper balance of the gut microbiome is essential to promoting whole body health.

🍌So please, mind your gut health!😊👍

Stay tuned for my upcoming blog on this interesting topic of mind and gut health!

💚💚Helping people foster a healthy relationship with food is key for encouraging positive health behaviors and overall well-being. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~❤️❤️Labeling food as “good” or “bad” isn’t helpful and can lead to moralization of food. When food becomes moralized, people can internalize the message assigned to certain foods and think of themselves as being good or bad based on the food choices that they make. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~💙💙Some foods are eaten for nourishment of our body and others for nourishment of our soul. Food is much more than nutrients we eat to survive. We also eat for enjoyment. Food has cultural, social and personal significance. If we really want to eat for health, we can't forget that food choices also impact our mental health. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~💜💜ALL foods fit! Ditch the shame and the guilt. Happy hump day!

Tips to Having a Delicious, Satisfying & Not Overly Stuffed Thanksgiving | Jamie Yermus, Registered Dietitian | Toronto, Ontario During the holidays, especially thanksgiving, we are surrounded by so many different delicious foods, making it difficult to not overeat. After overeating, yo

Tis the season for two of my favourite starchy vegetables: squash and pumpkin 🧡💛! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~🧡Beyond their delicious taste, squash and pumpkin offer many great health benefits. However, for sake of time I would like to just talk about the fact that these starchy vegetables are particularly high in vitamin A, which is great for our health. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~💛Vitamin A is a fat soluble vitamin that is stored in our liver. It contributes to normal growth and development, helps maintain healthy vision, healthy skin and helps to keep our immune system healthy. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~🧡Remember, too much of anything is not healthy. High doses of vitamin A are toxic. We can store vitamin A in our liver for long periods of time, therefore making it more difficult to become deficient. Therefore, it is important to enjoy a variety of different types and colours of fruits and vegetables as part of a healthy diet. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~💛Beware⛔️🛑: Your skin can turn yellow if you eat too many pumpkin/carrots/squash. This has happened to me!🙈. This happens because we store beta-carotene (a yellow-orange pigment) in cells that are under our skin. This is not harmful to your health, however unless you don’t mind being orange, it can be harmful to your physical appearance. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~🧡Be sure to check out my blog on tips to having a delicious, satisfying, and not overly stuffed thanksgiving! (link in bio) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Have a happy and healthy thanksgiving weekend!❤️

Tis the season for two of my favourite starchy vegetables: squash and pumpkin 🧡💛!

Beyond their delicious taste, squash and pumpkin offer many great health benefits. However, for sake of time I would like to just talk about the fact that these starchy vegetables are particularly high in vitamin A, which is great for our health.

Vitamin A is a fat soluble vitamin that is stored in our liver. It contributes to normal growth and development, helps maintain healthy vision, healthy skin and helps to keep our immune system healthy.

Remember, too much of anything is not healthy. High doses of vitamin A are toxic. We can store vitamin A in our liver for long periods of time, therefore making it more difficult to become deficient. Therefore, it is important to enjoy a variety of different types and colours of fruits and vegetables as part of a healthy diet.

Beware⛔️🛑: Your skin can turn yellow if you eat too many pumpkin/carrots/squash. This has happened to me!🙈.
This happens because we store beta-carotene (a yellow-orange pigment) in cells that are under our skin. This is not harmful to your health, however unless you don’t mind being orange, it can be harmful to your physical appearance.

Be sure to check out my blog on tips to having a delicious, satisfying, and not overly stuffed thanksgiving! (link in bio)

Have a happy and healthy thanksgiving weekend! ❤️

Have you heard of the ?! 🐟

The lucky iron fish is an innovative idea that started in Cambodia. It is shaped like a kantrop fish because that’s the symbol of luck in Cambodia. It was created in an effort to reduce iron deficiency anemia, since many people in Cambodia suffer from iron deficiency anemia. The lucky iron fish was accepted by villagers in Cambodia and led to immediate increases in blood iron levels and the elimination of anemia.

The fish is made from iron that is released from the Fish into food when it is boiled for 10 minutes in slightly acidified water or broth. When used properly, it releases 4-7 mg of absorbable iron into food without the side effects associated with iron pills. Using the Lucky Iron Fish 3 times a week for 3-12 months increases levels of circulating and stored iron😁.

Iron is essential for your health. Your body needs iron to function. Athletes⛹🏻‍♂️, women👱‍♀️, vegetarians and vegans🍠🥦🥑 are at risk of iron deficiency anemia and have an increased need for iron. The lucky iron fish is a natural and effective way to add healthy iron to your diet! ❤️

Watch this awesome inspiring video about the development of the lucky iron fish: https://youtu.be/KJM7Nj1DCwk

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Jamie Yermus, Registered Dietitian, MPH updated their phone number.

In the spirit of Canada day long weekend let’s talk about something red... lycopene! Lycopene is a bright red carotenoid, a natural antioxidant found in many red fruits and vegetables like 🍅tomatoes, watermelon 🍉and papaya.

Lycopene has been looked at in prostate cancer prevention. Current research suggests that there are benefits to the red group of fruits and vegetables. Likely this is due to more than lycopene alone, It is one of many phytochemicals that work together to reduce the risk of cancer.
For prostate health, it is beneficial to
have one serving of cooked tomato product each day for men🙎‍♂️. This could be something like tomato sauce with no added sugar, or a small can of low sodium V8. This is because cooked tomato products contain the most lycopene - since it takes approximately 6 tomatoes to
make 1 cup of tomato sauce. This doesn’t mean that you should only eat cooked tomatoes though. Tomatoes are one of the top 5 food sources of fiber, potassium, vitamin C, viitamin A and vitamin E 🍅❤️😁!

Hi everyone 👋

My name is Jamie Yermus and I am a Registered Dietitian and Certified Personal Trainer 🥕🍣🍗🍠💪 I created this account to share my passion for food and nutrition and to educate the public on all things nutrition🥦🥑, fitness 🏋🏻‍♂️🚴🏻‍♀️and the relationship with disease prevention and treatment🚑🏥. Ultimately, my goal as a dietitian is to educate, motivate, support, and empower others to achieve their nutrition goals and attain optimal health💁‍♀️. I am here to provide you with evidence based information 🤓 that will enhance your nutrition knowledge 🧠 and help you optimize your nutritional status❤️!

Let’s talk about the importance of iron! 🥩🥘🥗 We need iron to help our red blood cells transport oxygen to all parts of our body! It is also important for our skin, nails💅🏼, hair 💇🏻‍♀️ and helps keep our energy levels high! 😁🤾🏻‍♀️ Fun fact: Iron is harder for our body to absorb when it is consumed with tea or coffee☕️. However, vitamin C helps to enhance our bodies absorption of non heme iron (non heme iron = iron from non animal food sources)! Cool eh?! So, the next time you grab some nuts or have a bean salad or vegetarian chilli with tofu and beans, make sure to have it with a source of vitamin C such as: red peppers, strawberries, orange, pineapple, grapefruit, broccoli 🌶🍋🍊🍓🥦👍

Very excited to be one of the . Come visit me and my team at 3515 Lake Shore Blvd West 😁. Looking to meet an awesome dietitian that will provide you with evidence based recommendations to help you reach your nutrition goals? Book a nutrition consult with me! 😊 (link in bio).

Do you know about Dr. Jenkins’ portfolio diet?

It is a evidence based eating plan that has shown to lower cholesterol and reduce your risk of heart disease! 😊❤️ This is not an all or nothing ordeal! Incorporating one or a few of the foods shown in this picture into your diet is a great start! 👍

This week make it a goal to incorporate one or a few of these delicious and nutritious foods into your dietary pattern! ☑️ The diet involves a combination of:
1. 2g/day plant sterols 🌽🥛: You can find plant sterols in soyabean, corn, squash, vegetable oils and grains. They are also fortified in foods such as margarine, spreads, juices, yogurts and milk. ~Have margarine with plant sterols on a slice of pumpernickel bread😋
2. 50g/day nuts🥜: Almonds,cashews, hazelnuts, pecans, almond and peanut butter
~ Eat these nuts with yogurt as a snack between meals
~Sprinkle almonds on cereal, oatmeal, yogurt or salad
~ Bake green beans and top them with roasted almonds as a side dish for dinner/lunch. ~ Try almond butter in sandwiches
3. 10-25g/day of soluble plant fibres 🥦🍊🥑🥣: Plant fibre is found in foods such as fruits, vegetables, legumes, and whole grains (oatmeal, oat bran, high fibre breakfast cereals, sweet potato with skin🍠, wholegrain bread and pasta, rye bread, brussel sprouts, edamame, navy beans, black beans, pinto beans, dried figs, avocado, orange, broccoli, chia seeds, linseeds) ~ When you’re baking replace part of the flour with oats to get some soluble fibre! ~Add oats and dried figs to favourite cereals and smoothies ~ Replace white bread with rye/pumpernickel bread ~Try adding beans/pulses/pearl barley/ lentils/chick peas in your salads/casseroles/soups and pasta sauces ~incorporate fruit and vegetables every day into smoothies, salads, soups 🍵, and cereals
4. 50g/day of soy protein💪: tofu, soybeans, soy milk, soy nuts ~ Add tofu to stir fries, salads, soups, smoothies and on pasta

When traveling, one thing I always look forward to is trying and learning about different cultural foods!🍛🍝🌮🍠... The corn, avocado, quinoa, potatoes, and habas (fried broad beans) are 👌👌 in Peru! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Understanding the cultural significance of certain diets allows me to better relate to my clients. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Food culture influences individual choices about what to eat, when to eat, how to eat, and who you eat with. Culture also influences everyone’s attitudes, beliefs, practices, and values about good health and disease prevention ❤️. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
As a culturally competent registered dietitian, I provide individualized nutritional care that integrates my scientific knowledge of disease and my sensitivity to the cultural desires of my clients.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Making culturally appropriate recommendations is essential to help individuals incorporate nutrition recommendations into their daily life😊 @ Lima, Peru

Had a great time presenting a workshop on the role of food on personal development, health and quality of life for the Jays Care Foundation rookie league program ⚾️ to educate, motivate, and inspire youth in underserved communities. Being healthy and eating nutritious foods can help you live your best life and achieve your goals! 💰❤️ 🤓 🙏🏃🏻‍♀️🧠 @ Jays Care Foundation

For me, coffee is a nice warm hug in a mug☕️. If you think your morning cup of coffee provides nothing more than caffeine, you may be happy to know that drinking moderate amounts of coffee(approximately 400mg for men and women over 19 years old) including decaf coffee can have some potential health benefits.
Coffee contains health promoting antioxidants known as polyphenols, which include chlorogenic, caffeic, and ferulic acids. Coffee also contains small amounts ofpotassium, niacin and magnesium. Coffee increases alertness, energy and there is some evidence that caffeine enhances endurance. A few small scale studies have shown that drinking moderate amounts of coffee (including decaf) has been linked to lower risk of cardiovascular disease, Type 2 diabetes, Parkinson's disease and some cancers.

However, people who are more sensitive to caffeine may experience: • trouble sleeping 💤 • irritability😖 • nervousness😬 • rapid heart rate ❤️ • headaches😩
As well, some people may have anxiety that gets worsened by consuming caffeine. Coffee may also not be the best choice for people with Gastro-esophageal Reflux Disease or sleep issues. As well, women who are pregnant🤰🏻limit caffeine intake to a maximum of 200 to 300 milligrams a day of caffeine (the amount in 2 to 3 cups of coffee), as should women at risk of fractures and individuals with uncontrolled high blood pressure. Keep in mind that the health effects of coffee can be impacted by other factors. Fancy coffee drinks typically have added fat and a lot of added sugar. If your bored of your typical plain cup of coffee, try a cappuccino or latte. They provide that caffeine boost, and some protein and calcium from the milk. Sprinkling your coffee drink with cinnamon or cocoa powder gives flavor without the added fat, and sugar. Also, it is important to be mindful of what you regularly eat with your coffee, as cookies and cakes are usually a popular choice, but should be enjoyed in moderation! I enjoyed my coffee with yummy dark 🍫

Coconut oil vs. Olive oil: which is healthier?

Let’s first review coconut oil🥥:
-Coconut oil is made up of mostly saturated fats(unhealthy fats) that are linked with high LDL cholesterol (unhealthy cholesterol) 🥩🥓🍔🧀 and increased risk of heart disease. Saturated fats should be eaten sparingly to minimize risk of heart disease.
- Coconut oil is high in a saturated fatty acid called lauric acid, which can increase healthy cholesterol (HDL cholesterol). However, although healthy HDL cholesterol levels rise with consumption of coconut oil, so does total cholesterol and unhealthy LDL cholesterol in the blood!
- Coconut oil is made up of medium-chain saturated fats, which may offer some health benefits like raising HDL cholesterol. However, there is not enough research to confirm this health benefit. -If you enjoy the taste of coconut oil, use it in small amounts once in awhile.

Olive oil:
-Olive oil is made up primarily of unsaturated fat (healthy fats). Unsaturated fats have been scientifically proven to reduce your risk of heart disease❤️.
-Olive oil is a good source of monounsaturated fat, which are linked to decreased risk of high blood pressure and a decrease in LDL cholesterol (unhealthy cholesterol), which are both shown to reduce the risk of heart disease. -Olive oil has multiple heart health benefits and the evidence that it reduces heart disease and stroke risk is very strong and robust! **************************************************
When it comes to research-backed heart health benefits, extra-virgin olive oil wins👏🏅. It is a component of the Mediterranean Diet, which has been studied at length and is linked to reduced risk of heart disease some cancers, diabetes, and more. However, coconut oil is not “bad” for you- just the benefits for your heart are not well studied yet. -It is important to remember that we need to look at the whole diet for the prevention of disease. Our body’s are complex and need different nutrients for optimal health. Our time is better spent enjoying a variety of whole foods🍎🥗🥚🍠, rather than focusing on specific ‘superfoods’. Remember, too much of any oil/fat/macronutrient can cause weight gain.