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

🫐 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

Sour Cherry🍒 Banana Muffins!I may be a bit late to the party but our neighbours gave us some sour cherries from their tr...
09/17/2020

Sour Cherry🍒 Banana Muffins!
I may be a bit late to the party but our neighbours gave us some sour cherries from their tree several weeks ago. We pitted them and then froze them because I wasn’t sure how I wanted to use them yet. Well I just pulled some out to try them in muffins and they were amazing! I used my usual muffin recipe but subbed the cherries for frozen cranberries. (See recipe link in the comments.)
What’s your favourite muffin???

#muffins #sourcherries #cherries #schoollunchideas #schoollunches

I’m holding on to the last few days of summer and the last few blooms🌼.I made these easy garden appetizers last year and...
09/14/2020

I’m holding on to the last few days of summer and the last few blooms🌼.
I made these easy garden appetizers last year and enjoyed them so much they were on repeat this summer!
Cucumber rounds with whipped cream cheese and whatever toppings you desire! Pictured are “Chive and Viola Flowers” and “Dill and Smoked Salmon”.
How are you spending your last summer days???
#edibleflowers #appetizers #appies #violas #herbgarden #yycgarden

My furry friends were curious about this “Elk steak and Beet salad”! Leftover meat makes such an easy protein addition t...
09/12/2020

My furry friends were curious about this “Elk steak and Beet salad”!
Leftover meat makes such an easy protein addition to a salad. Toppings are balsamic dressing, feta and pecans.
🥬What’s your favourite salad protein???

#salads #elkmeat #wildgame #edibleflowers

I picked this Nasturtium edible bouquet over the weekend! (Sadly we had frost so this may be the last of my blooms for t...
09/09/2020

I picked this Nasturtium edible bouquet over the weekend! (Sadly we had frost so this may be the last of my blooms for the summer. Did you get frost?)
You can eat both the blooms and the leaves if you grow them from untreated seeds. Both have a peppery flavour which makes them great in salads.
Even if you aren’t interested in eating them, Nasturtiums are a fantastic companion plant. Next year consider planting Nasturtiums with cucumbers, radishes, tomatoes, broccoli, cabbage and kale. They deter some insects and attract more 🐝 bees!
Have you planted flowers in your vegetable garden???

#edibleflowers #ediblebouquet #nasturtium #nasturtiums #yycgarden

We had the pleasure of visiting our friend’s family farm🌾 a few weekends ago!Even though I have my own small urban garde...
09/06/2020

We had the pleasure of visiting our friend’s family farm🌾 a few weekends ago!
Even though I have my own small urban garden, they let me pick from their massive garden- it was my kind of fun!
They grew onions, potatoes, squash, carrots, zucchini, turnips, beets, cucumbers, lettuce, peas, beans, sunflowers🌻, pumpkins, herbs and more. Wheat was planted on the surrounding land.
A big thank you to all the hard working farmers for providing us with food!
What’s your favourite garden food???
#albertafarm

🌼Blooming Blondies! I need to tweak this recipe but they turned out pretty good! Pressed edible flowers include: Violas,...
08/31/2020

🌼Blooming Blondies! I need to tweak this recipe but they turned out pretty good!
Pressed edible flowers include: Violas, Calendulas and Bachelor Buttons.
Next time I will make brownies...what do you prefer blondies or brownies???
#edibleflowers

One of my favourite salads is just simply cucumber, onion, and a dill vinaigrette dressing! (This one has the addition o...
08/26/2020

One of my favourite salads is just simply cucumber, onion, and a dill vinaigrette dressing! (This one has the addition of chives and edible flowers.) My mom makes this with her garden cucumbers every summer!
What’s your favourite simple salad?

My mom gave me bags of garden cucumbers🥒 so pickles were a top priority!I’m trying out some different fermented pickle r...
08/24/2020

My mom gave me bags of garden cucumbers🥒 so pickles were a top priority!
I’m trying out some different fermented pickle recipes but “Dill” and “Bread and butter” pickles have always been my favourite. Also, I tried pickling some garden beans and I’m just waiting patiently to try them!
What’s your favourite pickled food? Have you tried fermenting food at home?
#pickles #homemadepickles #fermentedfoods

The garden beans are abundant this year!We had our first pickings for supper today. My favourite way to prepare beans is...
08/13/2020

The garden beans are abundant this year!
We had our first pickings for supper today. My favourite way to prepare beans is roasting them with a little oil, lemon🍋 and spices. Easy and delish.
What’s your favourite way to eat beans?
#beans #roastedveggies

My garden beets are still little but I couldn’t wait so I plucked a few!The 🌱top of your beets are edible raw or cooked....
08/10/2020

My garden beets are still little but I couldn’t wait so I plucked a few!
The 🌱top of your beets are edible raw or cooked. Just like spinach or kale, beet greens can be used in salads, sandwiches, soups or stir fried.

I sautéed these beet greens in olive oil, then added roasted baby beets, lemon, feta, and toasted pecans.
(This is what I made with my edible bouquet a few weeks ago!)

#yycgarden #edibleflowers

I finally tried making homemade crackers and they were easier than I thought!These are Calendula petal and Oregano🌿crack...
08/06/2020

I finally tried making homemade crackers and they were easier than I thought!
These are Calendula petal and Oregano🌿crackers. The flavour was 👌but I need to roll them a bit thinner next time(I don’t listen well to online advice). I will definitely be making them again!
Have you made homemade crackers?
#edibleflowers #calendula #crackers

It’s Food Day Canada today! It’s a day to celebrate our 🇨🇦Canadian food and show our support for Canadian chefs, farmers...
08/01/2020

It’s Food Day Canada today!
It’s a day to celebrate our 🇨🇦Canadian food and show our support for Canadian chefs, farmers, fishers and producers.
Today we’re having a “Chamomile Blueberry Crisp made with 100% Canadian oats, BC blueberries and Chamomile grown in my backyard! (if you haven’t tried them, Chamomile flowers have a slight apple-like flavour)
What’s your favourite Canadian food?
#fooddaycanada #loveCdnfood

What’s your favourite summer salad? This is a garden lettuce, purple cabbage, 🍏Granny Smith apple, pecan, bean blossom a...
07/22/2020

What’s your favourite summer salad?
This is a garden lettuce, purple cabbage, 🍏Granny Smith apple, pecan, bean blossom and borage flower salad! (Borage flowers are pink when they first bloom then quickly turn blue).
#salads

Herb🌿 bouquet with borage and mint! I love these edible flowers as they look great and taste like a hint of cucumber! Th...
07/16/2020

Herb🌿 bouquet with borage and mint! I love these edible flowers as they look great and taste like a hint of cucumber! These will be used for a special cocktail in the near future! Have you tried any edible flowers?
#edibleflowers

Our lovely new neighbour brought us some ☀️ summer treats!These are Saffron Pistachio Ice cream sandwiches from Nutty Sa...
07/06/2020

Our lovely new neighbour brought us some ☀️ summer treats!
These are Saffron Pistachio Ice cream sandwiches from Nutty Saffron in Calgary. Such a delicious and unique summer treat!
#yyceats #yyctreats

𝐆𝐚𝐫𝐝𝐞𝐧 𝐃𝐢𝐥𝐥, 𝐑𝐚𝐝𝐢𝐬𝐡 & 𝐁𝐚𝐫𝐥𝐞𝐲 𝐒𝐚𝐥𝐚𝐝!I used my bouquet of 🌿herbs yesterday to make this grain salad. Barley is under utili...
06/29/2020

𝐆𝐚𝐫𝐝𝐞𝐧 𝐃𝐢𝐥𝐥, 𝐑𝐚𝐝𝐢𝐬𝐡 & 𝐁𝐚𝐫𝐥𝐞𝐲 𝐒𝐚𝐥𝐚𝐝!
I used my bouquet of 🌿herbs yesterday to make this grain salad. Barley is under utilized in my opinion as it’s delicious and very high in fibre!
Here’s the recipe but try adding whatever you have growing or have on hand!

𝐑𝐞𝐜𝐢𝐩𝐞:
1 cup uncooked Barley (I used pot barley but pearl would work great too!)
~5-7 radishes, diced
2 Tbsp minced onion
1/4 cup feta cheese, crumbled
~8 chive stems or ~2 Tbsp, chopped (You could use green onion)
Optional: Chive flowers broken apart as a garnish

Dressing:
1/2 cup canola oil
1/4 cup white vinegar
1 tsp salt
1 Tbsp sugar
~2 Tbsp fresh dill, chopped (dry dill weed will work as well)
1 garlic clove, minced

Directions:
1. Cook barley as per package directions. Set aside to cool.
2. Prepare the dressing in a small bowl or jar. Stir well. (It will likely make more than you need.)
3. Once barley is cooled, add all other ingredients and the dressing to taste (shake or stir dressing again before pouring). Stir to combine well. Top with optional chive flowers. Enjoy!

#makeitcanola #barley #everythinggrows #canadianfood #yycgarden #gardening #edibleflowers #recipe

Just harvested a garden 🌿herb bouquet of dill and chives. Loving how gardening can inspire some new dishes! (I’m making ...
06/28/2020

Just harvested a garden 🌿herb bouquet of dill and chives. Loving how gardening can inspire some new dishes! (I’m making a grain salad that I’ll share soon.)
Growing herbs from seed is fun if you can. However, I think it’s fantastic that some grocery stores are even selling the plants now(ie. basil). Instead of just buying the cut herbs, you can buy a plant which lasts way longer for a similar price.
🌿What are your favourite herbs? Are you growing any this year?
#herbs

🍓Strawberry Pecan Mini Cheese Balls!Here’s an idea for an easy single serve snack: Roll goat cheese in strawberries, pec...
06/22/2020

🍓Strawberry Pecan Mini Cheese Balls!
Here’s an idea for an easy single serve snack: Roll goat cheese in strawberries, pecans and basil. They can be eaten with crackers or vegetables to add some protein and flavour!
Where we live gathering restrictions are being loosened but sharing food is still considered a “high risk activity”. I can’t wait till I can share food with my friends again!
What food do you love to share (or miss sharing)???
#strawberries

How’s your 🌱garden doing?We had a terrible storm here recently and unlike many we were fortunate that we didn’t have any...
06/16/2020

How’s your 🌱garden doing?
We had a terrible storm here recently and unlike many we were fortunate that we didn’t have any damage to our house or yard.
This year I’m enjoying the garden even more than usual with some extra time on our hands. With the help of my son, we thinned our veggie seedlings quite quickly. Normally I hate thinning as it seems like such a waste (but it does make a difference in terms of vegetable growth). However this year we saved the plucked seedlings to use as micro greens. I put them on salads, eggs and sandwiches!
Not all seedlings can be used as micro greens but some common ones are beets, radishes, lettuce, cabbage, sunflowers and broccoli.
Now I can’t wait for the actual vegetables!
#gardening #yycgarden

Address

Calgary, AB

Alerts

Be the first to know and let us send you an email when Richelle Tabelon, RD posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Richelle Tabelon, RD:

Nearby health & beauty businesses


Comments

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