Dietitian Services Nova Scotia by Shoppers

Meal planning and preparation is likely going to be part of your nutrition journey, being a core tool that sets you up for success.

And clients often assume that's going to look like hours of meal prep, a big commitment that cuts into a large chunk of your time off.

It doesn't have to look that way!

Our dietitians work with you to understand what meal prepping routine would suit you best, and will offer strategies that align with how you want to approach it. That could look like dedicated prep time, or it might look like prepping a little at a time 👍

Ready to change up what meal prep looks like for you? Let's chat 🙂

Make everyone in the family happy with assembly meals 🥙🌮🥗

What do I mean by assembly meals?

Instead of serving a meal just one way, you lay out all possible ingredients separately for folks to choose their desired meal combo.

Think wraps, tacos, individual pizzas, salads, yogurt parfaits… so many possibilities!

This style of meal helps you to:
👍 encourage trying new foods
👍 clean out odds and ends in the fridge
👍 minimize meal prep

Do you have any favourite assembly meals? Let’s hear them! 👇

Local asparagus is back as part of the spring harvest!

Now… this fun fact blew my mind about asparagus 🤯

You may already know that a key compound in asparagus, aspargusic acid, is the reason your p*e smells different after consuming this spring vegetable.

BUT!

Did you know that some folks, due to genetics, DON’T smell any difference?!

Now I want to know: do you smell the change? I’m team yes 👍, what are you?

Another fan favourite to brighten your Wednesday!

I cannot count how many times we’ve introduced this salad to clients over the years, and it consistently takes folks by surprise 😏

The main ingredient: lentils!

What you’ll need:
- canned lentils
- feta cheese
- cucumber
- red onion
- sweet pepper
- grape tomatoes
- olives
- parsley
- olive oil, lemon juice and oregano for the dressing

Full of flavour and pleasing to the eye, this salad will be sure to please a crowd this summer ☀️🥗

Looking for the original recipe? Comment “recipe please” and I’ll get that into your inbox 👇

Got a picky eater in your house?

Consider mixing up a familiar food with something new! For example:

See the potato mix here? If folks in your house aren’t a fan of sweet potatoes, consider a combo of regular potatoes and sweet potatoes! You get the typical flavour your expect, plus an opportunity to explore a new food.

Other combos to try:
🍝 white pasta and whole wheat pasta
🌮 lentils and ground beef

Think you’d try any of these out at your house? Comment below and let me know!

What a change in pace this morning: a group presentation! 💻

Rebecca had the pleasure of providing a virtual “shop” session for a CCA college program, and what an engaged group of students!

What do you learn during a virtual shop session?

🛒 Tips for navigating the store aisles
🫐 Food recommendations based on your needs
🍽️ Meal prep and storage tips for making the most of your groceries at home
✨ And more!

Curious if a virtual shop is right for you? Pop me a message and let’s chat 👍

Are you team fruit in your salads? Yay or Nay?

This pasta salad has been on the lunch menu all week, and the flavour just keeps getting better!

What you’ll need:
🍝 Pasta of choice
🍓 Strawberries
🍇 Grapes
🍊 Mandarin Orange
🧅 Red Onion
🌱 Spinach
🧀 Feta Cheese
🫙 Poppyseed dressing

Want the original recipe? Comment “recipe please” and I’ll send it along!

Make once, eat twice 🍽️

Batch cooking or doubling recipes: ever tried it before?

For those who aren’t a fan of being in the kitchen daily, or have busy schedules, this strategy can make a big difference in your eating routine 👍

Quiches, casseroles, and marinating meats can all be great options for batch cooking and freezing for later.

What else do you like to batch cook? Let’s share! 👇

Do your meals change with the seasons?

🌧️☀️🍂❄️

As we enter the summer months, many of us turn off the ovens and opt for bbq meals, cold dishes and refreshing sides.

How about an appetizer plate for dinner?!

An array of fresh veggies, dips, crackers, cheese and other bite-sized foods make for a no-cook, balanced summer meal. And you can change it up every time!

What are your go-to appetizers? A personal favourite pictured here is the PC Halloom Cheese Sticks in Za’atar-Herbed Batter 😋

Bodies come in many shapes and sizes 🫶
.. and yet we hold so much blame, shame and criticism for bodies that do not fit the "ideal"

That criticism does not amount to anything productive. If anything, it influences us to adopt unhealthy approaches with our food and lifestyle to "achieve results".

As dietitians, we want to support you in learning to tools and skills to nourish your body safely and effectively, while also exploring how to feel comfortable at every step of your journey.

Ready to see what that support could look like for you? Message me today and let's set up a chat 👍

Pay now, book later! ✨

Our current promo for 30% back in PC Optimum Points ends tomorrow, and this is on all individual nutrition packages and programs.

Learn more and book your package with me here:

https://patient.medeohealth.com/booking/shoppers-drug-mart-virtual-dietitian-services-ns/32854

Got questions? Message me today! 📲

Any plans for the long weekend? 🥳

The weather may not be ideal for the patio, but I’ve got the salad for you to make it feel sunny at the table! ☀️

This strawberry, cucumber and avocado salad is so fresh and flavourful, a must-have recipe as we gear up for some strawberry picking in the next month or so.

You know the drill 😁 leave a comment below if you’d like a copy of the recipe! 👇

Making something out of nothing 🤔

This is a meal planning “theme” we love recommending to clients: the act of using up leftovers in a new way or pulling out pantry staples to create a balanced meal.

This comes in real handy at the end of a grocery cycle, and can be literally planned into your meal routine to use up food before it goes bad!

A prime example: fried rice 😋

This extra veggie fried rice gives you the flexibility to use up prepped veggies in the fridge or freezer. Want to make it plant based? Instead of scrambled egg, swap for crumbled, firm tofu!

Comment “recipe please” to get this recipe sent your way 👇

✨ New Product Alert! ✨

Sunny skies have me dreaming about summer nights enjoyed on the patio, anyone else? 🙋‍♀️

And of course that means having some refreshing treats available for those hot days! I have a feeling these peach ginger ice pops are going to be a regular in my freezer.

Now tell me: out of the two new flavours, which would you choose?

🍑 Peach Ginger or 🫐 Blueberry Cinnamon?

Leave you choice in the comments! 👇

Meal planning has a special place in our hearts as dietitians, and it’s a practice that can benefit every client we work with.

Especially families! It’s all too common that we hear the challenges of managing different taste buds, or preparing meals for littles vs. the adults.

In planning your meals in advance, you are in a better position to:

✅ get balanced meals onto the table
✅ resist becoming the “short order cook”
✅ adapt meals to work for all members of the family
✅ enjoy more variety and flavours!

This chicken and chickpea stew was a hit with the whole family, and required just a little mashing to make it toddler-friendly. Yum!

Protein has been a hot topic with our clients.

❓Am I eating enough? Too much?
❓How much do I need to gain muscle?
❓Do I need to compliment plant proteins?
❓Will a high protein diet help me lose weight?

Like any other part of our body, your protein needs are unique. And depending on your nutrition and fitness goals, getting the right range of protein will take some trial and error.

Not sure where to start? Let’s have a chat 📩

🌱 I’m not sure if you heard, but eating plant foods is a good thing 😏

But not just plants foods: a VARIETY of plant foods!

Diversifying your intake of plant foods - be it vegetables, fruits, beans, legumes, nuts or seeds - will have an especially positive impact on your gut, by:

✅ increasing the “food” for your good gut bacteria
✅ increasing fiber, a key nutrient that supports good bathroom habits and can reduce digestive discomfort

This spiced lentil soup is perfect for packing in the plants, plus has that comforting taste you look for on a dreary day.

Want the recipe? Comment “recipe please!” And we’ll get that into your inbox 👇

What do you think of when you hear “self-care”?

This has been a common topic of discussion with clients, sparking images of bubble baths and manicures, activities that aren’t readily within reach.

Pampering may not be a sustainable form of self- care, self-care being the practice of bringing awareness to our needs and tending to them. So what can this look like?

🫐 A nourishing meal
📚 Getting lost in a book
🎵 Listening to music
👟 Moving your body
✨ Anything that supports you!

You’ll find Rebecca out for a run when she’s looking to move her body and clear her mind, and today she gets active as part of the Shoppers Drug Mart Run for Women 🏃‍♀️‍➡️

Wish her luck!

👀 See something exciting in your PC Optimum App?

Until May 22nd, you can get 30% back in PC Optimum Points when you book select nutrition programs and packages.

Curious what program might be a good fit for you? Message us today or book now at:

https://patient.medeohealth.com/booking/shoppers-drug-mart-virtual-dietitian-services-ns/32854

If there’s something everyone can take away from working with our dietitian team:

Nourishing your body doesn’t mean bland or boring foods! 🥳

We want to ensure you can meet your nutrition goals while enjoying flavours and foods that align with you.

For example, not all folks love the taste of traditional hummus… but what about a cookie dough hummus enjoyed with apple slices or crackers? 😏

Comment “recipe please!” below and I’ll send this delicious snack option to your messenger inbox 👇

Welcome back folks!

Rebecca is back from her maternity leave ready to take on new clients, and she wanted to pop on to say hi 👋

She has counselled a number of Nova Scotians since becoming a Registered Dietitian in 2015, and can help you discover:

❤️ A healthy relationship with food and your body
📚 A realistic meal planning routine for you and your family
🦠 Relief from digestive concerns
✨ And much more!

Book a free 15-minute consultation with Rebecca today and learn how she can support you in your wellness journey 👇

https://patient.medeohealth.com/booking/shoppers-drug-mart-virtual-dietitian-services-ns/32854

Holiday events coming up with lots of food around? Here is a dietitian tips for truly enjoying these special occasions without feeling guilty or off balance.

Eat regular meals the day leading up to an event!

A client I had recently mentioned she planned to skip lunch to prepare for the larger amount of food she was going to eat at a potluck later on. We discussed that often this plan can backfire.

When we show up to an event having not eaten in so many hours, our hunger level is going to be at an all time high. This can lead to:
- being preoccupied with food the whole time
- eating more than we enjoy and feeling bloated or uncomfortably full
- often feeling guilty for eating large amounts

Sometimes this even rolls over into the next few days - feeling like you should skip meals, 'eat good' or do intense exercise to compensate. This starts a cycle of letting food control your whole holiday.

So this year, try something different and eat regular meals with protien, carbs, and vegetables before social events. Assess how it went - how did you feel going into it without an empty stomach and primal hunger?

- Happy Holidays, Hayley

ONE WEEK REMAINING! 📣📣

Looking to use your health benefits before the new year? What better time to do it then during a PC Optimum Points offer!

Get 50% back in PC Optimum points on purchase of select personalized 1:1 nutrition programs and packages offered by our Registered Dietitians.

Programs include Food for Thought – Weight Management, Heart Health Essentials, and Diabetes Essentials Nutrition Programs. Packages include 3h, 5h and 9h sessions with a dietitian.

Our team offers our services via phone/virtual consults.

Offer only available between November 11th and December 6th, 2023.

To book an appointment visit https://www.dietitianservices.ca/.

Have you been told to increase your fibre intake but don’t know where to start?

Try these 5 simple tips to boost your fibre intake!

Fibre can help regulate blood sugars, improve satiety/fullness with meals, promote healthy digestion and much more.

Have questions about how much fibre you need and other ways to incorporate it? Book a session with one of our Dietitians! https://www.dietitianservices.ca/

Looking to use up your Benefits before the new year? What better time to do it then during a point offer!

Get 50% back in PC Optimum points on purchase of select personalized 1:1 nutrition programs and packages offered by our Registered Dietitians.

Programs include Food for Thought – Weight Management, Heart Health Essentials, and Diabetes Essentials Nutrition Programs. Packages include 3h, 5h and 9h sessions with a dietitian.

Our team offers our services via phone/virtual consults.

Offer only available between November 11th and December 6th, 2023.

To book an appointment visit https://www.dietitianservices.ca/.

Movement is one key factor to managing a healthy lifestyle.

Engage in sustainable movement, by exploring movement that is enjoyable! What you find enjoyable can change from day to day or season to season. Be sure to check in with your body to see what type of movement is appropriate.

Want to connect with a virtual dietitian to discuss more on healthy lifestyle tips, book a free 15-minute chat at https://www.dietitianservices.ca/

Happy World Diabetes Day!

Do you live with Diabetes and need support managing your diagnosis? Our Virtual Dietitian Services by Shoppers is here to help!

Get started with one of our knowledgeable and friendly dietitians today! Visit www.dietitianservices.ca to meet your local Shoppers Dietitian team, and to book a FREE 15-min nutrition consultation!

After engaging in activity longer than 45 minutes, from moderate to high intensity, you may require a post-sport snack.

Aim to choose a carbohydrate and protein source to replenish carbohydrate stores and help with building muscle.

These are general recommendations, for individualize, sports specific, please connect with our virtual Shoppers Drug Mart Dietitians.

Navigating the grocery aisles can be challenging - especially in the cereal aisle. "What cereal should I choose?", "What if I'm managing my blood sugars?", "What's a lower sugar option?" are just some of the many questions we get asked by our clients. Never fret ... your Virtual Dietitian Services by Shoppers team is here to answer these questions, are more!

When choosing cereal, consider high fibre options with whole grain ingredients and lower sugar contents (around 8g or less per serving). And yes ... these cereals do exist! However, we understand that your favourite cereal may not fall into these criteria, and that's Ok. Your dietitian can work with you to recommend strateiges like mixing your favourite cereal with a low sugar option (hint: this is what I do, and it's my favourite bedtime snack!), or increasing the fibre content in other ways.

To get started, book a FREE 15-min nutrition consultation with your Virtual Dietitian Services by Shoppers team today! Visit www.dietitianservices.ca to meet your local Dietitian team and get started on your health & wellness journey.

Newly diagnosed with pre-diabetes or type 2 diabetes? Or feel you need a refresher on your blood sugar management? Our Virtual Dietitian Services by Shoppers has got you covered! Our team of Registered Dietitians will work with you one-on-one, to help you better understand the in's and out's of blood sugar management - including important meal planning and lifestyle tips to help get your blood sugars under control.

Get started with one of our knowledgeable and friendly dietitians today! Visit www.dietitianservices.ca to meet your local Shoppers Dietitian team, and to book a FREE 15-min nutrition consultation!

Who doesn't love a warm beverage on a cool day?! ⁣
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Give this spiced apple cider the next time you're craving that soul-soothing beverage 🤗🍎☕⁣
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As cranberry season wraps up in Ontario, try using this fall fruit in a few fun ways! 🍂⁣
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Do you have a favourite way to use cranberries? Let us know in the comments! 👇🏼⁣
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Hello & Happy Halloween everyone👻🧛

I was at a friend's halloween party this past weekend and someone asked what I do as a dietitian for Shoppers Drug Mart. As I was explaining, it dawned on me that so many folks don't know what a dietitian does, why they might see one, or what we would cover during a consultation 🤷‍♀️

So I am sharing some examples of topics I've covered with clients over the last few weeks virtually from my at-home office 🖥️

- managing high cholesterol with dietary changes before exploring a medication
- newly diagnosed type 2 diabetes
- low FODMAP elimination diet for IBS
- meal planning dinners for the busy weeknights with 3 kids
- practicing mindful and intuitive eating after a long history of disordered eating
- quick, easy convenience meals for a single person who doesnt like cooking
- mangaging PCOS
- parent with picky teen looking to add variety and ensure balanced diet
- managing kidney stones with diet
- new mom looking to nourish her body with busy infant at home
- lifestyle changes to manage non-alcoholic fatty liver

And do you know the most common thing I've heard from almost every one of these clients during our introductory phone call? They tried researching first online or got advice from a friend or family member and are even more confused as to what to eat. The internet provides contradictory recommendations, that aren't practical for their lifestyle including their cooking skills, time, family needs, and preferences 🤯

This is where a dietitian comes in! With every single one of these clients, we have focused on what is realistic for their individual needs, how can we make small changes to what they are already doing, and build on their confidence to know what is evidence based nutrition information and what is BOGUS.

So if any of these sound like you, or maybe you don't see yourself here but are struggling, I know a dietitian can help you! 🤝

Looking to spice up your morning oats? Swipe for 3 dietitian-approved tips!

🍳 Try savoury — Treat your bowl of oats like you would any base of whole grains! Instead of your classic fruit toppings, try adding eggs, dark leafy greens, sweet potatoes, and spices like paprika or chilli flakes for some extra flavour.

🥣 Remember to add a protein — Try cooking your oats in soy or dairy milk, or cook in egg whites to your oats over the stove. Greek yogurt and h**p hearts can also be great protein packed toppings.

🍓 Add texture — A variety of dried or fresh fruits along with seeds and nuts help add even more texture and flavour to your morning oats!

For more nutrition tips, book a FREE 15 Minute Telephone Consultation with our team of Registered Dietitians by heading to www.dietitianservices.ca!

Vegan Sausage and White Bean Soup with Swiss Chard

Ingredients:
✔ 2 tbsp (30 mL) olive oil, divided
✔ 1 pkg (400 g) PC® Plant-Based Sweet Italian Sausages (4 sausages)
✔ 1 small onion, finely chopped
✔ 1 carrot, thinly sliced
✔ 1 stalk celery, thinly sliced
✔ 2 cloves garlic, minced
✔ 1 small bunch Swiss chard, thick stems removed and leaves thinly sliced (about 8 cups/2 L)
✔ 1 pkg (1 L) PC® Plant-Based Beefless Broth
✔ 1 can (540 mL) white kidney beans, drained and rinsed
✔ 1/4 tsp (1 mL) black pepper
✔ 2 tbsp (30 mL) fresh parsley, finely chopped

Directions:
Step 1
Heat 1 tbsp (15 mL) oil in large saucepan over medium-low heat. Cook sausages, turning frequently, until browned and cooked through, 12 to 14 minutes. Transfer to cutting board. Let cool slightly. Cut into ½-inch (1 cm) thick rounds. Set aside.

Step 2
While sausages are cooling, heat remaining 1 tbsp (15 mL) oil in same saucepan over medium-high heat. Cook onion, carrot, and celery, stirring occasionally, until softened, 6 to 8 minutes. Add garlic; cook, stirring, until fragrant, 30 seconds to 1 minute.

Step 3
Add Swiss chard; cook, stirring occasionally, just until wilted, 2 to 3 minutes. Add broth; bring to a boil. Reduce heat to a simmer. Stir in beans, pepper, and sausages. Cook 5 minutes. Remove from heat. Stir in parsley.

Try this:
Serving a smaller bunch? Freeze leftovers in convenient single-serving portions in resealable freezer bags or airtight containers for up to 1 month.

Full recipe can be viewed at: https://www.dietitianservices.ca/recipe/vegan-sausage-and-white-bean-soup-with-swiss-chard

Vegan Yuzu Chia Breakfast Parfaits

Try this for an easy prep ahead breakfast 👇

Ingredients
✔ 2 tbsp (30 mL) chia seeds
✔1 tub (500 g) PC® Plant Based Cultured Oat Yogurt Alternative Yuzu Citrus Flavour
✔2 bananas, p*eled and diced
✔2 kiwis, p*eled and diced
✔1 cup (250 mL) blueberries
✔1/2 cup (125 mL) granola

Directions:
Step 1
Stir chia seeds into yogurt. Divide among 4 jars or serving bowls. Cover and refrigerate at least 30 minutes, or overnight.

Step 2
Top with bananas, kiwis, blueberries and granola just before serving, dividing evenly.

Full recipe can be viewed at:
https://www.dietitianservices.ca/recipe/vegan-yuzu-chia-breakfast-parfaits

🍁Hope you had a wonderful thanksgiving weekend! 🦃

Pictured is just 2/3 of the dinners I enjoyed this weekend, all with dessert but this one is an apple caramel crumble cheesecake 😍🍎

Just a reminder that you don’t need to ‘be good’ this week just because you enjoyed some bigger meals than your normal.

You don’t need to exercise extra to work it off either.

And you don’t need to vow to ‘be good’ until the next holiday.

Clients tell me Thanksgiving is the start of the downfall in their diet and feelings of guilt and pressure to ‘be good’, watch their weight or just completely give up on any lifestyle changes until January.

You can enjoy holidays and special events without getting off and on the wagon. This is something I work with clients on 1:1 is finding their BALANCE and to stop feeling guilty and start feeling empowered. You don’t have to wait until January.

This is a great time to get started! And using up those health benefits is just the cherry on top.

Did you take a photo of your dinner this weekend. I want to see it! 👇

- Hayley

For activity longer than 1 hour, at moderate to high intensity, you may require a pre-sport snack.

Aim to choose simple and quick carbs to allow full digestion prior to sport.

These are general recommendations, for individualize, sports specific, please connect with me.

Thanksgiving is just around the corner! Are you feeling ready? Holidays are filled with friends, family ... and feasts. Our favorite foods are all around, and sometimes we tend eat more with our eyes than our stomachs. Building a balanced plate, staying active, and enjoying sweets & treats in moderation are just a few mindful eating tips to keep you on track this Thanksgiving These tips can be especially important if you are managing your blood sugars, have other health & wellness needs, or are focused on building healthier relationships with food.

If you are looking for more mindful eating tips to help manage for your specific health and wellness needs over the upcoming Holiday season, visit www.dietitianservices.ca ! Here, you can "meet" your Shoppers Dietitian Team and to book a FREE 15-min nutrition consultation with one of our friendly and knowledgeable dietitians. We look forward to working with you!