Nutritionniste en Épicerie - Tizziana Cambiotti

✨✨ DIGESTIVE HEALTH Nutrition Workshop ✨✨

Don’t let issues with your gut get in the way of living your life – learn how to manage them! Join me, your in-store dietitian, for this hands-on nutrition workshop. Discover pre- and probiotics and how they can benefit your digestive health. You’ll learn tips and tricks on what foods to include in your diet and how to use them, you'll sample foods to support your gut health and you'll get resources to take home with you. Register today!

❗️To accommodate as many people as possible, I've included an afternoon and an evening workshop to choose from at two locations!

Dates:
🥦 Monday, April 20, 1pm and 6pm at Provigo Cavendish (6485, rue Sherbrooke O, Montréal, (QC) H4B 1N3)

🥦 Thursday, April 23, 1pm and 6pm at Provigo Baie D'Urfé (90, ch. Morgan, Baie D'Urfé, (QC) H9X 3A8)

Cost:
20$ (insurance receipt available)

Reserve your place by phone or email:
📩 [email protected]
☎️ (438) 483-1846

🧘‍♀️ Mind & Body Monday – Self-care

Health isn’t just about the food your eat. Do you make self-care a part of your regular routine?

If you don't already, you should! Sometimes it can be hard to find time for yourself if you have a busy lifestyle or a stressful job – but finding even 10 minutes a day to practice self-care can have a huge impact on both your mental & physical health. ⏱😊

Think of something that you personally enjoy doing, something that makes you happy, and plan out how you will incorporate it into your daily routine to focus on YOU!

Need ideas? Why not…
📖 Read a book
🛀 Put on a face mask and/or have a bath
🤸‍♀️ Exercise (whatever kind you like!)
👩‍🍳 Cook a meal at home
💆‍♀️ Make sleep a priority

🍴 Food Tip Friday – Buying a Balanced Lunch

Didn’t have time to prepare your lunch or forgot it at home? Don't worry, I have tips for choosing balanced meals at cafeterias and restaurants:

1️⃣ Aim to fill half of your plate with veggies. Take advantage of a salad bar, choose a sandwich filled with vegetables, or have a piece of fruit for dessert!

2️⃣ Choose options that are baked, boiled, steamed or roasted instead of fried.

3️⃣ Choose whole grain when possible.

4️⃣ Make water your drink of choice.

🤓 Another educational fieldtrip to the grocery store! Last week, 21 students from the Early Childhood Education program at Cégep André-Laurendeau visited me at Provigo Mehdi Taallah for a nutrition grocery tour.

The soon-to-be daycare workers joined me in the aisles and saw first-hand what foods they can give children in their care. 👼 We discussed ready-to-eat fruits and vegetables, high fiber grain products, kid-friendly protein sources and more, to create healthy lunches for children. We also reviewed ways to prevent choking and the facts about organic foods. 🌟 Bonus: These tips can be used at their place of work and at home!

Each student left with a folder filled with meal ideas and more, and a sample-pack to try some of the products we talked about during the tour.

🛒 Group grocery tours are fun, interactive and hands-on! They're perfect for ALL age groups (even daycare kids!) and can be customized to YOUR preferences. Contact me for more information:

☎️ (438) 483-1846
📩 [email protected]
or by direct message here!

I love speaking to nutrition students about the opportunities that await them when they graduate from school. 🎓🍎 Last week, I was invited to a ‘Meet the RD’ event hosted by the McGill Dietetics & Human Nutrition Undergraduate Society - DHNUS and Dietitians of Canada.

I had the opportunity to speak to Dietetic students from McGill University about my experience working as an in-store dietitian at Provigo. For many students, this was the first time they were hearing about my role in store, but they left intrigued and very enthusiastic about requesting Provigo as an internship placement!

🛒 Before ‘liking’ my page, did you know there were dietitians in Provigo? Comment below and let me know!

🧘‍♀️ Mind & Body Monday – Physical Activity During the Colder Months!

❄️ Staying active during the winter can be difficult when the weather gets colder and the days get darker but think about how great you will feel after you're done! Here are some ideas to help you stay active this winter:

🚶‍♀️ Check out your local recreation centers, they often have free walking tracks you can use.
🏋️‍♀️ Bring your gym bag to work with you so you can go straight from work.
👯‍♀️ Plan to walk with a friend on certain days of the week and keep each other accountable.
🤸‍♀️ If you don't want to go out in the cold, try a workout video at home.

🍴Food Tip Friday - Abandoning Restrictive Dieting

It’s almost March! Did you set a health goal that you'd like to meet in 2020? 🎯

The best way to see long term success is to make a few small goals at a time (make sure they are realistic for you and your lifestyle!).

🍽 One of the first things I like to discuss with my clients who are interested in weight loss is how to get past restrictive dieting. Instead of a restrictive diet that eliminates food groups and all your favorite foods, a good first step can be to increase fruits and vegetables. 🍓🥦

Try increasing your vegetables to ½ your plate at supper or adding in a fruit at breakfast. Small changes will make a big difference in the long run! 👍

👩‍💼 Tips like this is an example of what we will be discussing in my upcoming nutrition conference ‘Ditch the Diet: 10 calorie-free strategies for a healthy weight loss’. Interested in attending? Check the pinned post for dates and details, or contact me for more info.

🛒 I will help you shop for your groceries! 🛒

I offer grocery tours individually, in groups and as themed workshops!

If you're having a hard time picking products, reading labels and deciphering nutrition claims, then a grocery tour is perfect for you. Explore the aisles with me and find the foods that work for you through practical tips and tricks.

Comment below to find out more!

🧘‍♀️ Mind & Body Monday – Mindful Eating

🧠 Mindfulness is deliberately paying attention, without judgement, to the present moment. It is being aware of your thoughts, emotions, and physical sensations.

Being mindful can help you:
☑️ Make healthier choices more often
☑️ Make positive changes to routine eating behaviours
☑️ Be more conscious of the food you eat and your eating habits
☑️ Create a sense of awareness around your every day eating decisions
☑️ Reconnect to the eating experience by creating an awareness of your feelings, thoughts, emotions and behaviours.

Is mindful eating something you practice?

📅 Starting next week until mid-March, I'll be sharing posts that relate to my '10 calorie-free strategies' that will be discussed further during my upcoming nutrition conference! What post series are you excited most about? 🧐

📅 À partir de la semaine prochaine jusqu'à la mi-mars, je partagerai des publications qui se rapportent à mes «10 stratégies sans calories» qui seront discutés plus en détail lors de ma prochaine conférence sur la nutrition! De quelle série de publication êtes-vous le plus excité? 🧐

Nutritionniste en Épicerie - Tizziana Cambiotti's cover photo

🎉 FREE CHAT WITH A DIETITIAN! 🎉

Contact me today to book your FREE 15-minute chat and discover how I can help YOU make effective changes that will help you reach your health goal.

Contact me by direct message, phone or email:
☎️ (438) 483-1846
📩 [email protected]

✨ Today is the Part-time Vegetarian workshop at Provigo Cavendish! Registration for this event is now closed, but you can still register for the workshop on Thursday, February 20 at Provigo Baie D'Urfé!

🎉 There are 4 places remaining! Don't miss out, register now! 😀

☎️ (438) 483-1846
📩 [email protected]
👍 Direct message

✨✨ Nutrition Grocery Tour: Part-time Vegetarian ✨✨

A vegetarian diet: What are the benefits, and what should we be conscious of when trying to follow this diet? Protein, B12, iron… how can someone meet their nutrient needs while incorporating more vegetarian meals into their routine? Together we will explore the grocery aisles and discuss how to have a balanced diet with a reduced meat intake.

Dates:
🍎 February 17, 6pm at Provigo Cavendish (6485, rue Sherbrooke O, Montréal, (QC) H4B 1N3)
🍎 February 20, 6pm at Provigo Baie D'Urfé (90, ch. Morgan, Baie D'Urfé, (QC) H9X 3A8)

Cost:
20$ (insurance receipt available)

Reserve your place by phone or email:
[email protected]
(438) 483-1836

🛒 Product Highlight

Looking for a new meatless item to try? Look no further. Try these new PC Plant-Based Chickenless Breaded Cutlets.

They are made with pea and soy protein, and one piece provides 12 grams of protein!

⏰ Not only that but they take no time to cook up; They go from freezer to table in just 20 minutes. Perfect for that busy Monday evening! Throw these cutlets into a burger bun or pair it with a creamy pasta.

🎉🎉🎉 NUTRITION CONFERENCE – 2-part series 👩‍🏫

Ditch the Diet:
10 calorie-free strategies for a healthy weight loss

➡️ This conference series isn’t to argue whether weight loss is necessary for everyone, and I won’t be teaching how to count calories. Both parts of this series are meant to give practical tips that can help with weight loss, without having to track calorie intake, net carbs or fat grams.

➡️ There is so much information out there about weight loss and lately, everyone seems to be an expert. Join me and get reliable information from a real nutrition expert on what you CAN do, while focusing less on what you can’t do.

Part 1️⃣
☑️ (French) Monday March 16, 6-7pm - Provigo Beaubien (3185, rue Beaubien E)
☑️ (English) Tuesday March 17, 6-7pm - Provigo Cavendish (6485, rue Sherbrooke O)
☑️ (English) Wednesday March 18, 6-7pm - Provigo Baie D’Urfé (90, ch. Morgan)

Part 2️⃣
☑️ (French) Monday March 23, 6-7pm - Provigo Beaubien (3185, rue Beaubien E)
☑️ (English) Tuesday March 24, 6-7pm - Provigo Cavendish (6485, rue Sherbrooke O)
☑️ (English) Wednesday March 25, 6-7pm - Provigo Baie D’Urfé (90, ch. Morgan)

➡️ Cost (insurance receipts available):
Part 1: 20$ per person
Part 2: 20$ per person

Reserve your place by phone or email:
📩 [email protected]
☎️ (438) 483-1846

🍴 Meatless Monday: Mexican Quinoa Stuffed Peppers

Quinoa and black beans provide protein in this dish: One cup of cooked quinoa provides 8g of protein and 5g of fibre. It is a complete protein, which means that it contains all 9 essential amino acids.

🌶 Try these Mexican quinoa stuffed peppers as a vegetarian lunch or supper idea! Get the recipe here: https://minimalistbaker.com/spanish-quinoa-stuffed-peppers/

Nutritionniste en Épicerie - Tizziana Cambiotti

And the answer is… BOTH! (sorry to of tricked you! 😜)

Hummus is traditionally known as a source of protein, and having being made from chickpeas, it definitely is! In the recipe, 1/3 cup of hummus will provide around 5g of protein.

But did you know that the 2 small whole wheat tortillas in the recipe will give around 6g of protein?! Who would’ve thought that a traditional ‘Carb’ food would have so much protein! 🍞

Knowing this, do you think it is hard for people who are reducing their meat intake to reach their protein needs? 🥦 Find out the answer to THIS question and more at my upcoming Part-time Vegetarian workshop! RESERVE YOUR PLACE TODAY!

Dates:
🍎 February 17, 6pm at Provigo Cavendish (6485, rue Sherbrooke O, Montréal, (QC) H4B 1N3)
🍎 February 20, 6pm at Provigo Baie D'Urfé (90, ch. Morgan, Baie D'Urfé, (QC) H9X 3A8)

Cost:
20$ (insurance receipt available)

Reserve your place by phone or email:
[email protected]
(438) 483-1836

🥦🍞🍗🥑🥐🥓🍆🥖🍳

Et la réponse est… LES DEUX! (Désolé de vous avoir trompé! 😜)

Le houmous est traditionnellement associé en tant que source de protéines, et étant fabriqué à partir de pois chiches, il l'est certainement! Dans la recette, 1/3 tasse de houmous fournira environ 5 g de protéines.

Mais saviez-vous que les 2 petites tortillas de blé entier de la recette donneront environ 6g de protéines?! Qui aurait pensé qu'un aliment contenant des glucides aurait autant de protéines! 🍞

Sachant cela, pensez-vous qu'il est difficile pour les personnes qui réduisent leur consommation de viande d'atteindre leurs besoins en protéines? 🥦 Découvrez la réponse à CETTE question et plus encore lors de mon prochain atelier Végé à temps partiel! RÉSERVEZ VOTRE PLACE AUJOURD'HUI!

Dates:
🍎 17 février, 18 h à Provigo Cavendish (6485, rue Sherbrooke O, Montréal, (QC) H4B 1N3)
🍎 20 février, 18h à Provigo Baie D'Urfé (90, ch. Morgan, Baie D'Urfé, (QC) H9X 3A8)

Coût:
20 $ (reçu d'assurance disponible)

Réservez votre place par téléphone ou email:
[email protected]
(438) 483-1836

🧐 Quel ingrédient de la recette publiée hier (Roulé à base de légumes) était la source de protéines?

🧐 Which ingrediant in the recipe posted yesterday (veggie wrap) was the protein source?

🤓 Take education beyond the classroom! Last week, 20 students from the Farm Management and Technology: Macdonald Campus at McGill University visited me at Provigo Baie D'Urfé for a nutrition grocery tour.

The students learned essential nutrition information, straight in the grocery aisles! They also had the opportunity to ask their questions to the store owner and our experts in the meat department. The students then got to taste-test a variety of products, and each student left with a free reusable produce bag from Ecosac (FLVR), packed with useful information!

🛒 Group grocery tours are fun, interactive and hands-on! They're perfect for ALL age groups (even daycare kids!) and can be customized to YOUR preferences. Contact me for more information:

(438) 483-1846
[email protected]
or by direct message here

*All nutrition services, including tours, are available in English and French.

🧐 Quel ingrédient de la recette publiée hier (Roulé à base de légumes) était la source de protéines?

🧐 Which ingrediant in the recipe posted yesterday (veggie wrap) was the protein source?

🍴 Meatless Monday: Veggie Wrap!

😀 Perfect for lunch or dinner and packed with delicious Mediterranean flavours.

Ingredients:
1 large sweet red pepper, cut in large dice
1 medium zucchini, trimmed and sliced in ¼-inch (5 mm) rounds
1 cup (250 mL) large diced red onion
1 tbsp (15 mL) olive oil
1/8 tsp (0.5 mL) each sea salt and cracked black pepper
2 whole wheat tortillas
1/3 cup (75 mL) hummus
1/2 cup (125 mL) diced tomatoes
1 tbsp (15 mL) toasted pine nuts
1/4 cup (50 mL) drained and crumbled feta cheese
1/2 cup (125 mL) lightly packed baby arugula

Instructions:
1️⃣ Preheat oven to 450°F (230°C).
2️⃣ Line rimmed baking sheet with parchment paper.
3️⃣ In bowl, toss together pepper, zucchini, onion, olive oil, salt and pepper.
4️⃣ Spread on prepared baking sheet.
5️⃣ Roast in centre of oven for 20 minutes or until tender and golden.
6️⃣ Set aside to cool for 15 minutes.

Check out the recipe at https://www.presidentschoice.ca/en_CA/recipes/recipeslisting/roasted_veggie_and_hummus_whole_grain_wrap.html

🛒 Product Highlight

Have you ever tried nutritional yeast before? If not, you're missing out! Nutritional yeast provides a delicious cheesy flavour, making it great for soups, sauces or even sprinkled on top of popcorn.

🧀 Many brands of nutritional yeast are also fortified with B vitamins (a great way to meet your needs for those with a limited intake of animal products).

✨ Aimez, partagez... (et n'oubliez pas de vous inscrire!)

🍍🥒🍉🥑🍞🥕🥨🥪🥗🍎😃

✨ Like, share... (and don't forget to register!)

✨✨ Nutrition Grocery Tour: Part-time Vegetarian ✨✨

A vegetarian diet: What are the benefits, and what should we be conscious of when trying to follow this diet? Protein, B12, iron… how can someone meet their nutrient needs while incorporating more vegetarian meals into their routine? Together we will explore the grocery aisles and discuss how to have a balanced diet with a reduced meat intake.

Dates:
🍎 February 17, 6pm at Provigo Cavendish (6485, rue Sherbrooke O, Montréal, (QC) H4B 1N3)
🍎 February 20, 6pm at Provigo Baie D'Urfé (90, ch. Morgan, Baie D'Urfé, (QC) H9X 3A8)

Cost:
20$ (insurance receipt available)

Reserve your place by phone or email:
[email protected]
(438) 483-1836

🍴 Meatless Monday – Taco Style!

🌮 Taco salad has got to be one of the easiest, most delicious meals out there! All you need is:
☑️ Romaine (or other leafy green)
☑️ Vegetables (bell pepper, tomato, cucumber, corn etc.)
☑️ Lentils, black beans, or meat substitute + taco seasoning
☑️ Hard shell tacos or nacho chips
☑️ Toppings (salsa, guacamole, sour cream, cheese etc.)

Throw it all together and dinner is ready!

🛒 Product Highlight

🍔 Craving a burger? You’re in luck! Try PC’s Plant-Based Beefless Undeniable Burger. This burger looks and tastes like a beef burger, but is completely meatless.

It’s made with pea protein and one patty has a whopping 27 grams of protein, which is similar to the amount of protein found in a beef burger. You can throw this patty into a bun or in a lettuce wrap with your favorite veggies and sauces.

What are your favorite burger toppings and dressings? 🧐

Tofu is made from fresh or dried soybeans. It is a complete protein that can used in a variety of recipes:
▪️ Soft or silken tofu can be used in smoothies for extra protein
▪️ Firm tofu can be crumbled as an alternative to egg
▪️ Extra firm tofu goes great in stir-fry's

🌿 If you or someone you know are vegetarian or vegan, I’m here to help! Register today for my Part-time Vegetarian grocery tour, or book an appointment and make sure you are getting enough nutrients (protein, calcium, iron, B12, zinc etc) from your plant-based diet to meet your needs!

🧐 Le tofu est fait de quel aliment? Je partagerai la réponse jeudi!

🧐 Tofu is made out of which food? I will share the answer on Thursday!

🧐 Avec ma prochaine tournée d'épicerie «Végé à temps partiel» qui arrivera en février, je voulais partager quelques publications sur les régimes végétariens! Qu'est-ce qui vous excite le plus: les recettes végétariennes ou les nouveaux produits végétariens?

✨✨✨✨✨✨

🧐 With my upcoming grocery tour 'Part-time Vegetarian' coming in February, I wanted to share some posts about vegetarian diets this month! What are you more excited for: vegetarian recipes or new vegetarian products?

Did you know you can use your PC Optimum points to pay for nutrition services? 😲

🎯 What are your New Year’s Resolutions? Comment below!

😱 It’s that time of year... for New Year's Resolutions! Here are some tips for setting successful New Year's resolutions:

1️⃣ Think about what is meaningful to you - What will help make you happier/healthier in the long term?

2️⃣ Be realistic with your goals - If your goal is something that hasn't worked again and again in the past, or feels overwhelming to you, consider setting a smaller goal to start out, or make it more specific.

3️⃣ Make sure your goal is easy to track - Achieving defined steps towards your goal is going to keep you motivated to keep going!

✨✨ Nutrition Grocery Tour: Part-time Vegetarian ✨✨

A vegetarian diet: What are the benefits, and what should we be conscious of when trying to follow this diet? Protein, B12, iron… how can someone meet their nutrient needs while incorporating more vegetarian meals into their routine? Together we will explore the grocery aisles and discuss how to have a balanced diet with a reduced meat intake.

Dates:
🍎 February 17, 6pm at Provigo Cavendish (6485, rue Sherbrooke O, Montréal, (QC) H4B 1N3)
🍎 February 20, 6pm at Provigo Baie D'Urfé (90, ch. Morgan, Baie D'Urfé, (QC) H9X 3A8)

Cost:
20$ (insurance receipt available)

Reserve your place by phone or email:
[email protected]
(438) 483-1836

✨ Wishing you all a Happy New Year! ✨

🍹 Holiday Mocktail: Strawberry Mojito!

✔️ Lime sparkling water
✔️ Frozen strawberries
✔️ Mint leaves

🍓 Muddle some defrosted strawberries and mint leaves at the bottom of a water jug.
🍓 Add sparkling water.
🍓 Use the remaining frozen strawberries as icecubes!

🥂 Holiday "Cheers“!

Apart from alcohol, holiday drinks can have a lot of added sugar, sodium, and saturated fat. Canadian guidelines recommend no more than 2 drinks a day for women and no more than 3 drinks per day for men. Like other food and beverage decisions you make over the holidays, moderation is key to enjoying holiday spirits.

🍷 Consider switching to a beverage with less sugar or salt, like light beer, or a cocktail or wine spritzer made with soda water or sparkling water.

🍺 Manage your intake by having a non-alcohol beverage after each drink.

🥃 Eat before you have a drink. If your body is digesting food alongside the alcohol, the alcohol will enter the bloodstream more slowly. Having a balanced meal before drinking alcohol will also minimize snacking on the abundance of holiday treats.

Enjoy responsibly 😊

💆‍♀️ You’re halfway through the holiday season! Remember to take a break and take a breath.

Take a few minutes to yourself today to reset your mind and body for the rest of the holiday season. Make a plan for what YOU need to do to make the holidays the most fun and least stressful as possible. 😇

Take a walk after dinner, sweat it out at a group exercise class, take a night off from cooking, or schedule time for your favorite hobby.

The Provigo dietitian team wishes you Happy Holidays! 🍪🎄🎁

❄️ Anyone who has hosted a holiday gathering before knows how stressful it can be at the last minute. Here are some tips for staying stay calm, cool and collected this holiday season:

✔️ Choose some dishes you can make ahead of time to pull out right before guests arrive

✔️ Go for some no-prep options, like this charcuterie/cheese board that can be thrown together in minutes before guests arrive

✔️ Pick easy appetizers, like guacamole (with pomegranate for a holiday twist), veggie/fruit tray, cherry bruschetta, caprese skewers, or strawberry crostinis