Richelle Tabelon, RD

Richelle Tabelon, RD Registered Dietitian & Nutrition Consultant Richelle is contagiously positive, and passionate about nutrition and healthy living! She is known for her comprehensive approach that encompasses physical, mental and spiritual well-being.

You can count on her for sound professional expertise and practical ideas to make good nutrition easier. You can also count on her to find a way to balance in your favourite fun foods (hers is traditional Ukrainian foods like perogies). Richelle started her nutrition career more than fifteen years ago at the Vancouver Island Health Authority Calgary Registered Dietitian, Richelle Tabelonwhen she worked across weight management, pediatrics, heart health, geriatrics, digestive issues and more. There, she spent several years working at the Diabetes Education Centre providing individual counselling and group sessions in weight management and how to manage healthy blood sugars. While living in BC, she also worked as a health promotion Dietitian at the Victoria Native Friendship Centre. After a move to Edmonton, Richelle worked at the Royal Alexandra Hospital on medical and surgical wards as a clinical dietitian. Finally settling in Calgary, she has been providing a wide variety of nutrition counselling services in preventative health, chronic disease, emotional eating and weight management education. Over her career she has developed skills and a special interest in working collaboratively with psychologists and physicians regarding disordered eating, anorexia, bulimia and binge eating disorder recovery. Richelle has a trusted ability to encourage her clients to eat more mindfully, intuitively and overall improve their relationship with food and their body. Richelle completed her Bachelor of Science in Nutrition at the University of Saskatchewan and interned with the Vancouver Island Health Authority and Regina Health District. She is registered with the College of Dietitians of Alberta, Dietitians of Canada and the Canadian Obesity Network. Richelle is also a certified Craving Change™ expert specializing in strategies for problematic and emotional eating. Outside of her nutrition career, Richelle has volunteered in West Africa and served in the Royal Canadian Naval Reserve for 10 years. As a busy mother of three young boys, Richelle is always active and enjoys the outdoors with her family. In her spare time she loves to run and has completed both half and full marathons.

Operating as usual

Happy Easter!!! ❤️🧡💛“Never let anything so fill you with sorrow as to make you forget the JOY of Christ risen.” -St. Ter...
04/04/2021

Happy Easter!!! ❤️🧡💛
“Never let anything so fill you with sorrow as to make you forget the JOY of Christ risen.” -St. Teresa of Calcutta
I really wanted to make Paska this year (Ukrainian Easter bread is a tradition in my family) but unfortunately it didn’t happen...lol so this Holy Rosemary Focaccia had to do. Many lessons learned along the way as it didn’t look nearly as good baked but it tasted amazing.
I hope you all have a wonderful and JOY-filled Easter Sunday!
#Christisrisen

💜Have you tried Ube???Ube has been one of my most favourite flavours since our first visit to the Philippines in 2002.💜U...
03/22/2021

💜Have you tried Ube???
Ube has been one of my most favourite flavours since our first visit to the Philippines in 2002.
💜Ube is a purple yam that can be used like any other yam however it is so good in baking. Inspired by The Unlikely Baker I finally made Ube Halaya which is like a Ube jam. (See her website for her great step by step recipe.) I’m excited to use it in future baking and for🍦!
My homemade ube baking will have to suffice until we can get back to the Philippines again...
#ube #ubehalaya #filipinofood

My boys love chicken quesadillas so we wanted to create the simplest but most delicious recipe.I had to edit my post to ...
02/24/2021

My boys love chicken quesadillas so we wanted to create the simplest but most delicious recipe.
I had to edit my post to thank Canadian farmers and producers for my ingredients as today is #CdnAgDay - thanks for our 🇨🇦food!
Quesadillas are a great family meal because they can be “build-your-own” to experiment with new ingredients. These were so easy to make, you don’t even need a recipe but here’s what we did...

1.5-2lbs (~700-900kg) boneless, skinless chicken thighs
2 cups salsa
3 Tbsp low sodium taco seasoning or I have a homemade recipe: https://faithfulleating.com/2018/09/03/homemade-taco-seasoning/

1. Place all ingredients in a slow cooker and place on low for 6-7 hours. Chicken will fall apart or easily shred when done.
2. Spoon chicken on half of a large tortilla with shredded cheese on top and all your favourite toppings: black beans, corn, peppers, cilantro, etc.
3. Fold in half and grill until cheese melts and tortilla is crispy! (You can also do this in a frying pan.)
4. Enjoy!

Valentine Linzer Cookies💕We loved this cookie recipe at Christmas so here it is again in a different shape and flavour. ...
02/08/2021

Valentine Linzer Cookies💕
We loved this cookie recipe at Christmas so here it is again in a different shape and flavour. These are apple cinnamon, raspberry and strawberry.
Here’s the recipe (*adapted from Martha Stewart)...
💗Ingredients:
1 cup salted butter (room temperature)
1/2 cup white granulated sugar
1 large egg (room temperature)
1 tsp vanilla extract
2 cups all purpose flour
1.5 cups almond flour
1 tsp baking powder
1.5 tsp cinnamon
Icing sugar for dusting
~1/2 cup jam for filling

💗Directions:
1. Mix butter and sugar together in a bowl with a stand mixer (or hand mixer) until smooth.
2. Beat egg with a fork in a separate small bowl. Add to butter/sugar mixture. Then add vanilla and mix again.
3. In a separate large bowl, combine the rest of the dry ingredients together: all purpose flour, almond flour, baking powder and cinnamon. Mix well.
4. Slowly add dry mixture to the wet mixture. Mix until combined.
5. Split dough in half and form two discs (to make it easier to roll out later). Wrap them in plastic wrap and chill in the fridge for at least 1 hour.
6. Preheat your oven to 350F. Line 2 cookie sheets with parchment paper.
7. Roll out one of your dough discs on a floured surface (~1/4inch thick). Use a cookie cutter to cut out the top/bottom cookies and a smaller cookie cutter to cut out the middle design on the tops.
8. Dust the top with icing sugar. Put a spoonful of jam on the bottom and then sandwich them together.
#stvalentinesday

🥕Carrot Soup!My friend @eileen.coady shared this delicious soup recipe with me! Some of my favourite recipes are those p...
02/01/2021

🥕Carrot Soup!
My friend @eileen.coady shared this delicious soup recipe with me! Some of my favourite recipes are those passed down in our family or recipes from friends. Do you use recipes or are you more of a “free spirit” in the kitchen???
Here’s the recipe:
🥕 Ingredients:
1 cup sliced carrots
3 Tbsp butter
½ cup chopped onion
4 cups vegetable stock
1 bay leaf
1 tsp dry basil
1 tsp sugar
½ tsp nutmeg (optional)
1/3 cup uncooked pearl or pot barley (or rice)
½ cup half &half cream (optional)
Salt and pepper to taste
Great with fresh croutons or baguette

🥕 Directions:
1. Sauté the sliced carrots in the butter for 5 minutes without browning.
2. Add the onion and sauté for 3 minutes more. Add the vegetable stock, bay leaf, basil, sugar, nutmeg (if using), and barley. Cover and simmer for ~30-35 minutes.
3. Remove the bay leaf and puree in a food processor or food mill. Add the cream (if using) and season with salt and pepper as desired. Reheat and serve with fresh croutons and/or baguette.

#soup

“Essentially, because (1) we don’t have a diet that reliably and safely produces significant weight loss in the long run...
01/25/2021
So you want to lose weight for the sake of your heart? - Sweet Spot Nutrition

“Essentially, because (1) we don’t have a diet that reliably and safely produces significant weight loss in the long run, and (2) we have evidence that weight loss doesn’t help people actually avoid future heart problems, I gently shift the conversation away from this. I don’t like to set people up for failure.” -Cheryl (Sweet Spot Nutrition)

If not weight loss, what then? The good news about what we CAN do, focusing on what really matters to you, and moving on.

Are you looking for different vegetable ideas? 🌿 Here’s an easy one!Fill mini bell peppers with your favourite dip or sp...
01/05/2021

Are you looking for different vegetable ideas? 🌿 Here’s an easy one!
Fill mini bell peppers with your favourite dip or spread and add some seasoning on top (optional). You can use hummus, guacamole, ricotta, etc. I also used some fresh oregano and “everything but the bagel” seasoning.
What are your favourite easy vegetable ideas?
#veggies

Great perspective!
01/02/2021

Great perspective!

Something to consider in this month of rampant #dietculture: Your body doesn’t know the difference between a famine and a diet (aka a “cleanse,” aka any restrictive eating plan). It just knows it’s not getting enough, and that it needs to correct the deficit in order to survive.
.
This is why binge eating / feeling out of control with food is such a common response to dieting. If you’re restricting now and you find yourself bingeing in a few hours/days/weeks/months, there’s nothing wrong with with you. That’s your body doing what it was designed to do to stay alive. Have compassion for yourself, and know that letting go of restriction will be essential for getting into a peaceful relationship with food.
.
This is a complex idea, and I know it might be hard to wrap your head around if you’re deep in the dieting world right now. I explain all of this in lots more depth in my book, ANTI-DIET (available at christyharrison.com/book, or wherever you get your books).📚
.
Happy New Year, and wishing you a 2021 filled with joy and freedom from diet culture ❤️
.
#foodpsych #foodpsychpod #antidiet #AntiDietBook #destroydietculture #thelifethief #weightstigma #fatpositive #fatacceptance #fatliberation #bodypositive #bodyacceptance #bodyliberation #intuitiveeating #haes #healthateverysize #eatingdisorders #edrecovery #eatingdisorderrecovery #riotsnotdiets

Have you ever tried Linzer Cookies?I wanted to try baking something different this Christmas 🎄 and Martha Stewart inspir...
12/21/2020

Have you ever tried Linzer Cookies?
I wanted to try baking something different this Christmas 🎄 and Martha Stewart inspired me with these! Mine are apricot, raspberry & blueberry.
Linzer cookies originate from the city of Linz, Austria. Traditionally nuts and spice are used in the dough and made into sandwich cookies. Fruit preserves is the filling that sticks out from the Linzer👁.
*I’ll put the link to Martha’s recipe in the comments - the only thing I changed was I used 1.5 cups of ground almonds instead of 1 cup whole hazelnuts (as I had them in my fridge).
#linzercookies

🫐 Baking brings me JOY and so do flowers. If you ever want to brighten up your muffins, these flowers were made with sli...
12/07/2020

🫐 Baking brings me JOY and so do flowers. If you ever want to brighten up your muffins, these flowers were made with sliced almonds, berries and a drop of buttercream as glue.
What have you been baking lately?

🍋This Mediterranean inspired pasta dish made a delicious and nutritious supper meal! What are your favourite ways to eat...
11/16/2020

🍋This Mediterranean inspired pasta dish made a delicious and nutritious supper meal! What are your favourite ways to eat fish?
🍋Here’s the recipe:
- Penne pasta (~600-800g package)
- 2 Tbsp olive oil, divided
- 2 Tbsp butter
- 4 cloves garlic, minced
- Finely grated rind of 1 lemon
- Juice of 1 lemon (~1/4 cup)
- 12 Kalamata olives, pitted and chopped
- 2 Tbsp capers (I like to cut them in half if you have time)
- 2 large green onions, finely sliced
- 1 can chunk light tuna (170g), drained
- handful of baby arugula for each plated serving
- optional grated Parmesan cheese and freshly ground black pepper on top
🍋Directions:
1. Cook pasta as per package. Stir in 1 Tbsp olive oil and set aside.
2. Melt butter with the other 1 Tbsp olive oil in a skillet. Stir in garlic, lemon rind, lemon juice, olives, capers, and green onions. Cook for about 3 min.
3. Reduce heat to low and add tuna. Stir until heated through but be careful to leave tuna in large chunks.
4. Mix cooked penne pasta into the skillet tuna mixture.
5. Place on top of a plate of baby arugula and sprinkle with Parmesan and black pepper if desired. Enjoy!
#recipe #pasta #mediterraneandiet

Have you ever tried a duck egg?We love eggs in our family. They are such an easy source of protein and contain other nut...
11/09/2020

Have you ever tried a duck egg?
We love eggs in our family. They are such an easy source of protein and contain other nutrients like Vitamin A, D, E, choline, iron and folate. Eggs also make such an easy quick meal when we’re busy!
We were able to buy some farm eggs recently from someone we know and I tried a duck egg for the first time.
The duck egg (left) has a much bigger yolk than the chicken egg (right). If I had to describe the difference between the two, the duck egg has a richer, creamier flavour.
I wish we had the land to have our own chickens 🐓 and 🦆 ducks as we love eggs in our house! Until then, thank you to our egg farmers for providing us with eggs!
What’s your favourite way to make eggs?
#eggs

Scarlet Runner Beans!I left some of my bean pods out longer this year to see if I could get some seed for next year.Befo...
10/19/2020

Scarlet Runner Beans!
I left some of my bean pods out longer this year to see if I could get some seed for next year.
Before our snowfall I harvested the beans and what a beautiful surprise...💗Pink beans! (just in time for Breast Cancer Awareness month 😉) These beans are edible but must be cooked - they cannot be eaten raw. What a fun legume!
Since it’s October I want to share one more tidbit of Breast awareness info with you...
One of the things that I learned from my doctors is that many women have naturally dense breast tissue so it feels lumpy all the time. Often instead of just a mammogram you will also have an ultrasound for better screening. Remember to talk to your doctor with any breast changes or lumps but I was told that if a lump doesn’t move or is rock hard it is an even bigger warning sign to get it checked for cancer. This is how I knew to get checked quickly and I found my cancer early. (Talk to your dr about when you should start having routine mammograms.)
#scarletrunnerbeans

Sharing a great resource on Nutrition and ADHD...
10/15/2020

Sharing a great resource on Nutrition and ADHD...

Chances are you know someone that has Attention Deficit Hyperactivity Disorder (ADHD) and wonder if there is a specific ADHD diet for kids or adults to follow. You might also be confused about supplements for ADHD and if there are certain foods you should be avoiding.

To help, I have put together this comprehensive guide about food and supplements for Attention Deficit Hyperactivity Disorder.

https://www.healthstandnutrition.com/adhd-diet-food-supplements/

#dietitian #adhdawarenessmonth #adhd

This is important for everyone to know!
10/14/2020

This is important for everyone to know!

It kills me when I see people posting recipes that are supposedly 'healthier' because they contain 'raw,' or 'unrefined' sugars like honey or agave instead of table sugar. Or, when people demonize corn syrup as worse for us than any other sugar (this has never been proven, FYI). Or, when they order raw sugar in their latte instead of white sugar, because it's supposedly not as 'bad.'

Uh, nope.

In reality, the body breaks down all sugars the same way. Honey, agave (which, by the way, is higher in fructose than high fructose corn syrup...didn't see that one coming, did you?), maple syrup, organic cane sugar, coconut sugar, whatever.

They're all the same to your body.

So please, don't fool yourself into thinking that some Paleo blogger's 'sugar free' dessert that has maple syrup in it is actually sugar free. And don't listen to those people who say that raw or coconut sugars have 'beneficial nutrients' in them.
FFS. Just stop. Do you eat sugar for nutrients?

The whole 'unrefined' thing is a total racket, too. Most sugars are 'processed' in some way, except maybe raw honey, which doesn't make it healthier anyhow. White sugar comes from beets or sugar cane, both 'natural' sources. Brown and raw sugar simply contain molasses, which has been removed from white sugar. They aren't healthier in any way.

Sure, some of these sweeteners are structurally different than others, and some are higher on the glycemic index. But the differences in how our bodies respond to them are barely perceptible, and in the end, all the sugars we eat end up as glucose, feeding our cells and providing us with energy. Glycemic index of sugar is measured when sugar is eaten in isolation, and since nobody eats any of these sugars on their own (at least I hope not), its impact for each individual sweetener when eaten as part of a meal, isn’t too great on overall blood sugar.

It goes without saying, that too much of any type of sugar isn't great for anyone.

What I always tell people around sugars or sweeteners (even sugar-free ones) in general, is to choose whichever ones you like, but just choose less. Get yourself accustomed to less sweet overall. Be aware of the hidden sugars in ultra-processed foods.

Lastly? Understand that having some sugar in your diet is normal and will not hurt you. Don't be scare into going 'sugar free' by some wellness warrior, which is virtually impossible and totally sh*tty. Look at reduction, not elimination.

Life is good, enjoy the cake.

Abby xo

Have you tried growing 🧄 garlic? I was trying to get the timing right with our weather so I’m planting some hard neck ga...
10/10/2020

Have you tried growing 🧄 garlic?
I was trying to get the timing right with our weather so I’m planting some hard neck garlic today!
The Calgary Horticultural Society has some great tips and YouTube videos to get you started.
Do you have any garlic growing tips?
Wish me luck!
#garlic #zone3gardening #yycgarden

Have a surplus of garden 🍅 tomatoes? Need a new recipe?I created a new sauce this week using grape tomatoes for a differ...
10/08/2020

Have a surplus of garden 🍅 tomatoes? Need a new recipe?
I created a new sauce this week using grape tomatoes for a different meal option. It was easy and delicious! We put it on pasta but you could eat it with rice or another grain as well. (We had it with some grilled salmon.)
Here’s the recipe: “Garden Tomato Wine Sauce”
🌿 Ingredients:
1 Tbsp olive oil
1/2 cup red onion, diced
1/2 cup yellow bell pepper, diced
2 cloves garlic, minced
1 tsp dried oregano
1/2 cup dry white cooking wine
1 Tbsp balsamic vinegar
3 cups grape tomatoes halved (or larger tomatoes cut into chunks)
~2 cups fresh baby spinach leaves
Ground black pepper to taste
Optional: 2 Tbsp fresh basil (if you have it)
Optional: crumbled feta or Parmesan cheese on top
Pasta or rice cooked as per package

Directions:
1. Heat olive oil in a frying pan over medium heat. Sauté onion, yellow pepper, and garlic until softened ~3 minutes.
2. Add oregano, wine, vinegar and tomatoes. Stir and simmer uncovered for ~6min.
3. Add spinach to pan and stir until it wilts.
4. Serve over pasta or other grain. (Sprinkle with fresh basil and cheese if using.) Enjoy!
#tomatoes #gardentomatoes #spinach #sauce #yycgarden #pastalover

Fall vibes 🍂for me brings all the warm comfort dishes. What’s your favourite comfort food? I got bored of my usual way t...
09/29/2020

Fall vibes 🍂for me brings all the warm comfort dishes. What’s your favourite comfort food?
I got bored of my usual way to make squash so I tried something different! This is roasted Spaghetti squash with marinated artichokes, garden tomatoes & feta.
How do you like your squash?
#spaghettisquash

Have you ever saved your own seeds?🌱I was able to save some of my own edible flower seeds this year but I’d like to save...
09/22/2020

Have you ever saved your own seeds?
🌱I was able to save some of my own edible flower seeds this year but I’d like to save more next year. I ordered this great little resource from Seeds of Diversity Canada to better educate myself as I’d love to start saving some vegetable seeds as well.
Have you had success growing vegetables from your own seed? If so, which vegetables? I’d love to hear your tips!
#seedsaving

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Calgary, AB

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Beautiful page, Richelle! Can wait to go through all of the recipes here. 😊