MCB Nutrition and Movement

MCB Nutrition and Movement Registered Dietitian, Certified Diabetes Educator, and 200-hr Certified Yoga Instructor and STOTT Pilates Trained instructor serving Hamilton, ON

Operating as usual

Join me for a virtual all levels mat pilates class tonight at 6 pm! Sign up on MindBody or www.studiozeepilates.comAnd r...
12/09/2020

Join me for a virtual all levels mat pilates class tonight at 6 pm!

Sign up on MindBody or www.studiozeepilates.com

And remember - the big one day sale is tomorrow @studiozeepilates so be sure to get a new class pass or membership then!

Have Registered Dietitian in your benefits? There is no time like the present to use them up before the end of the year ...
12/07/2020

Have Registered Dietitian in your benefits? There is no time like the present to use them up before the end of the year and to get your nutrition questions answered!

I am accepting new patients from all over Ontario in my virtual practice. I am focused on behaviour changes to manage weight, diabetes, kidney disease, and can help with a transition to plant-based eating as well.

DM me here or email [email protected] for more

Have you not gotten back on your mat yet? Join me in person this week!Teaching this week:TONIGHT (MONDAY) - 6 pm Strengt...
09/28/2020

Have you not gotten back on your mat yet? Join me in person this week!

Teaching this week:
TONIGHT (MONDAY) - 6 pm Strengthen and Stretch @studiozeepilates - in person and virtual

WEDNESDAY - 6 pm Virtual Mat All Levels @studiozeepilates

THURSDAY - 7 pm Hatha Flow yoga @crunchhamiltonmountain

SATURDAY - 9:15 am Hatha Flow yoga @crunchwesthamilton

Teaching this week:YOGA!!!!! Join me Saturday at 9:30 am for a Yoga Body Sculpt pop up class!Bring your own mat! @crunch...
09/02/2020

Teaching this week:
YOGA!!!!!

Join me Saturday at 9:30 am for a Yoga Body Sculpt pop up class!

Bring your own mat!

@crunchfitnesscanada

That's right, because a diet is not something you can go on! Mindset matters - if you go on a diet you you eventually co...
09/01/2020

That's right, because a diet is not something you can go on!
Mindset matters - if you go on a diet you you eventually come off.

Have you experienced this? Ready to find the diet you don't know you are on?

Now accepting virtual nutrition clients for the fall!

Benefits accepted and many allow direct billing

Fresh homemade Greek yogurt and granola with a #niagarapeach   Does snacking get any better??  What’s your favourite sna...
08/10/2020

Fresh homemade Greek yogurt and granola with a #niagarapeach

Does snacking get any better??

What’s your favourite snack?

#rdeats #snacks #snacktime #peach #fresh #homemade #hamilton #niagara #local #yum

Looking to improve your core strength and stability? and from home???Join me tomorrow night (Wednesday) for virtual all ...
07/28/2020

Looking to improve your core strength and stability? and from home???

Join me tomorrow night (Wednesday) for virtual all levels mat pilates!

Sign up on Mindbody or the Studio Zee Pilates website!

I posted this back in January.....and wow has it ever been an interesting year so far. Lots of change, both good and bad...
07/17/2020

I posted this back in January.....and wow has it ever been an interesting year so far.

Lots of change, both good and bad.

Lots of unexpectedness.

Maybe its got you feeling down?

Or maybe you are now ready to make changes to improve your health?

Either way I can help!

I now offer online counselling focused on helping you to improve your relationship with food and manage or reduce risk for chronic health conditions.

Need to start with mental health? I can set you up on My Viva Plan which requires you to focus on mental health before you can get to nutrition and fitness.

🥑 Whatcha cooking Wednesday! 🍰Not really a thing... I just like making stuff up.Here is a sweet potato crusted quiche. P...
07/15/2020

🥑 Whatcha cooking Wednesday! 🍰

Not really a thing... I just like making stuff up.
Here is a sweet potato crusted quiche. Perfect for using up vegetables that may be going bad or fresh veggies from your garden or local market.

AND of course it's great for those of us with no pastry making skills!

Recipe below!

Ingredients
• Nonstick cooking spray
• 1 large sweet potato, peeled and thinly sliced length wise (10 ounces)
• 1 cup chopped red pepper and what ever other veggies you like - the photo here also has mushrooms
• 3 tablespoons very finely chopped red onion
• 3/4 cup shredded cheddar cheese
• 6-7 large eggs (1 and ¾ cups)
• 1/2 cup milk
• ½ tsp black pepper
• Fresh parsley leaves (optional)

Directions:
1. Coat a 9-inch pie plate with cooking spray; set aside. Preheat oven to 325 degrees F.
2. Place sweet potato slices in a 2-quart square microwave-safe baking dish. Add 2 tablespoons water to the baking dish. Cover with vented plastic wrap. Microwave on 100% power (high) 3 to 5 minutes or just until sweet potatoes are tender. Drain; cool slightly.
3. Arrange sweet potato slices evenly across the bottom and up the sides of the prepared pie plate, overlapping as necessary to cover.
4. Sprinkle sweet pepper and onion over sweet potato in pie plate. Top with cheddar cheese.
5. In a large bowl whisk together eggs, milk, and pepper. Pour egg mixture over vegetables and cheese in the pie plate. Bake about 45 minutes or until a knife inserted near the center comes out clean. Cool on a wire rack for 10 minutes before slicing. If desired, garnish with parsley (or you can add some to the egg mixture before baking!)

Motivation needed? Done with all the free trials of fitness apps and need something more comprehensive?My Viva Plan not ...
07/13/2020

Motivation needed?
Done with all the free trials of fitness apps and need something more comprehensive?

My Viva Plan not only focuses on nutrition,
mental health, but also a variety of fitness workouts that will keep your heart racing and you feeling
great. There is also a variety of yoga and meditation flows to choose from. Whole body wellness is truly
covered through this program. Chat with me to get more information!

Happy Friday everyone!
07/10/2020

Happy Friday everyone!

If you've been struggling with meal planning creation and ending up throwing quick meals together orend up relying on fa...
07/08/2020

If you've been struggling with meal planning creation and ending up throwing quick meals together or
end up relying on fast food let me help you with this!! I can take the guess work out of what those
meals are going to look like for the week so you have time to spend on things that are more
important in life!!! Plus it comes with the grocery lists!

DM me for details on how to get set up on My Viva Plan today - it may even be covered by your benefits!

07/06/2020

Monday!!!
I am excited to announce that I am now an official provider of My Viva Plan! How we fuel our bodies,
move our bodies, and engage our minds are all essential parts of our personal wellness. My Viva
Plan is the only online wellness program of its kind that offers all three in an individualized plan. Ask
me about how using My Viva Plan can help you reach your goals!

#values #goals #mind #body #nutrition #activity #ontario #dietitian #dietitianapproved #myvivaplan

Has the pandemic got you feeling off track? 😫Maybe you had kept up healthy eating habits over the winter only to find yo...
05/18/2020

Has the pandemic got you feeling off track? 😫

Maybe you had kept up healthy eating habits over the winter only to find yourself now struggling with staying at home, having unlimited access to your kitchen, and feeling like you need to put in lots of effort to change.?

Change is hard, absolutely. BUT small change is possible and can help you gain momentum to keep going and solidify new habits into your post- pandemic lifestyle.

What are you struggling with most when it comes to behaviour change?

Feeling confused about food right now? Join me on Wednesday April 22nd at 12 pm for a FREE webinar hosted by @gowlingwlg...
04/18/2020

Feeling confused about food right now? Join me on Wednesday April 22nd at 12 pm for a FREE webinar hosted by @gowlingwlg Hamilton.

I will give a practical presentation on how to navigate your relationship with food during the pandemic and highlighting 5 tips for nourishing the body and mind while we stay at home, including:
· Staple items to have on hand
· A roadmap for making creative meals
· Hearty homemade snacks, including recipes to get you started.

Register today: https://bit.ly/3aj0JV0

Peanut red curry stew! I hadn't made this in years, and thought of it when trying to figure out what I could make in the...
04/01/2020

Peanut red curry stew!

I hadn't made this in years, and thought of it when trying to figure out what I could make in the 2nd week of my 2 week grocery shop. Cabbage, sweet potato, carrot, tomato paste, tofu, peanut butter, curry paste, and hot pepper flakes!

Easy, yummy, and freezes well.

What have you been cooking?

I haven't posted or shared many stories recently. My motto has been "Make it through March" which is a crazy month for m...
03/18/2020

I haven't posted or shared many stories recently. My motto has been "Make it through March" which is a crazy month for me trying to balance university teaching, hospital and private RD work, yoga and pilates.

Now what was my light at the end of the tunnel, a trip, is now cancelled and my motto has a whole new meaning and is shifting my mindset.

Here's to celebrating the small stuff instead of just trying to make it through the month. Today I celebrate Dietitian's day. I usually like to go out and get some cheesecake for it..so if anyone wants to deliver some to me, that would be great! 😂

Join me on Monday nights at 6 pm!
03/18/2020

Join me on Monday nights at 6 pm!

Studio Zee Community Join Us for Online Classes.

Online classes will still be offered via Zoom until April 5. The classes are being offered by donation. To donate to the class you can send an email transfer to [email protected].

Here is the link to our newsletter containing the links to each online Zoom class:
https://conta.cc/396tunA

Online Zoom Schedule

Monday:
11:00 am Mat All Levels - Alisun
6:00 pm Mat All Levels - Caleigh
Tuesday:
9:30 am Mat All Levels - Noha
Wednesday:
9:30 am Mat All Levels - Caleigh
6:00 pm Mat All Levels - Ashley
Thursday:
10:30 am Mat All Levels - Alisun
5:00 pm Mat All Levels - Caleigh
Friday:
9:30 am Mat All Levels - Ashley
Saturday:
10:00 am Mat All Levels - Alisun

Sending much love and healing to each and every one of you. Yours in good health.

Stacey & The Studio Zee Pilates Team 💜

Would you like to feel strong, sexy and able to take on the world?? Join me on the mat tonight at 6 pm @studiozeepilates...
02/24/2020

Would you like to feel strong, sexy and able to take on the world??

Join me on the mat tonight at 6 pm @studiozeepilates!

Foods with Magnesium include avocado, almond, peanuts, spinach, cashews, soymilk, edamame, bread, potato, kidney beans, ...
02/22/2020

Foods with Magnesium include avocado, almond, peanuts, spinach, cashews, soymilk, edamame, bread, potato, kidney beans, and more!

Adult males need ~ 400 mg per day, and females need ~ 300 mg. There is some variation with age and pregnancy.

For some perspective, 1 ounce (28 almonds) provides 80 mg of magnesium, and 1/2 cup cooked spinach provides 78 mg.

Magnesium is required for protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation and energy production.

Can you tell I'm prepping for a lecture about Magnesium??
🤗

Yep it's true! Crazy I know. Thank you for all you do, Magnesium.
02/21/2020

Yep it's true!

Crazy I know.

Thank you for all you do, Magnesium.

Half moon.... a yoga pose I struggled with until I did my YTT @delasolyogaBeing in this pose makes me feel so happy and ...
02/19/2020

Half moon.... a yoga pose I struggled with until I did my YTT @delasolyoga

Being in this pose makes me feel so happy and strong. There are lots of ways to work on progressing into this pose and I am teaching some of them tonight!

7:30 pm Hatha Flow yoga @crunchhamiltonmountain

#nutritionmonth is coming up in March! Healthy eating is about #MoreThanFood, which is this year's theme- it's also abou...
02/18/2020

#nutritionmonth is coming up in March!

Healthy eating is about #MoreThanFood, which is this year's theme- it's also about family, memories, and emotions.

What are some things you are wondering about when it comes to nutrition?

My mood right now.... and every time I eat something delicious. Please comment below to let me know I am not alone! 🤗
02/11/2020

My mood right now.... and every time I eat something delicious. Please comment below to let me know I am not alone! 🤗

This week is Eating Disorders Awareness Week in Canada. Eating disorders can affect anyone, and we should not be comment...
02/03/2020

This week is Eating Disorders Awareness Week in Canada.
Eating disorders can affect anyone, and we should not be commenting on other peoples' weight.

Concerned about someone you love?

Help is out there! Visit https://nedic.ca/
or call Toll Free

1-866-633-4220

Tickets on sale now for the next edition of Pilates and Pour! Saturday February 15th 10:30 am @grainandgritbeer1 hour of...
02/02/2020

Tickets on sale now for the next edition of Pilates and Pour! Saturday February 15th 10:30 am @grainandgritbeer

1 hour of core work followed by a delicious beer or kombucha of your choice!

$20 per person, tickets on sale on the Mindbody app or at www.studiozeepilates.com

DM me for details
Tickets also on sale for the March 21st event

HAPPY FRIDAY! You have arrived.
01/31/2020

HAPPY FRIDAY!
You have arrived.

Throwing it back to the summer and growing fresh herbs on my balcony. #dill is a great addition to many dishes - eggs, h...
01/30/2020

Throwing it back to the summer and growing fresh herbs on my balcony. #dill is a great addition to many dishes - eggs, hummus, and even just in a salad.

01/22/2020

PRODUCT REVIEW TIME! 👏🏻

I tried this on the weekend and really enjoyed it. Cost is more than I normally spend on pasta but nice to change things up!
@nationalpasta

#canadianproduct #lentil #pasta #yummy #pesto #vegan #vegetarian #localeats #dietitiansarekey #hamont #foodislove #burlon #getinmybelly #glutenfree #yum

What are you choosing to believe today?
01/21/2020

What are you choosing to believe today?

Wednesday is for yoga! Come stretch with me tonight at 7:30 pm at Crunch Hamilton Mountain
01/15/2020

Wednesday is for yoga! Come stretch with me tonight at 7:30 pm at Crunch Hamilton Mountain

But today is an EXCELLENT day to do Pilates! Join me: TONIGHT (MONDAY) - 6 pm Strengthen and Stretch @studiozeepilates O...
01/13/2020

But today is an EXCELLENT day to do Pilates!

Join me:
TONIGHT (MONDAY) - 6 pm Strengthen and Stretch @studiozeepilates

Or if you have not tried Pilates, check out the intro specials at www.studiozeepilates.com and book you private session with me (DM for more info!)

Mechanical digestion... the first step in the process and if it does not occur.... well.... we all know what corn will l...
01/12/2020

Mechanical digestion... the first step in the process and if it does not occur.... well.... we all know what corn will look like later on 😂

Sometimes our upset stomachs and digestive woes can be helped by the simple act of relaxing while eating, and chewing food well. Sometimes we need a little more help than that. If that is you, myself and other RDs are here to help!

Who's with me on this????Todays breakfast: Chocolate avocado date banana smoothie with cauliflower!
01/07/2020

Who's with me on this????

Todays breakfast: Chocolate avocado date banana smoothie with cauliflower!

🌈Eating a rainbow is the best way to give your body the vitamins and minerals it needs to support your work and play. To...
01/06/2020

🌈Eating a rainbow is the best way to give your body the vitamins and minerals it needs to support your work and play. Today I head back to the classroom at U of T to teach Vitamin and Mineral Metabolism and I've decided to start sharing more about vitamins and minerals here.

*********

What are you curious about when it comes to vitamin and minerals???

Address

318 Dundurn St S Unit 10
Hamilton, ON
L8P2M5

Alerts

Be the first to know and let us send you an email when MCB Nutrition and Movement 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 MCB Nutrition and Movement:

Videos

Who am I and how can I help you?

I am Mary, a foodie and movement enthusiast, Registered Dietitian, Yoga teacher, and educator. I love hiking on the Bruce Trail, trying out new local restaurants, laughing, and smiling. I became interested in nutrition and movement at age 14 after researching Registered Dietitians (RDs) for a school project and attending my first yoga class. Until then, I was a picky eater, barely eating any vegetables, and had a poor body image. My budding interest in nutrition led me to try new foods and learn to cook. This along with discovering the healing and mindful practice of yoga, led me to where I am today. I work with clients to help them become the healthiest versions of themselves, inside and out, through empowering them to make small changes and creating a supportive environment. Food and movement are essential parts of life, yet it is easy to get busy with other things and not leave enough time to take care of ourselves. I strive to provide you with the knowledge, skills, and individualized solutions to help you reach your nutrition goals. I believe that all foods can fit and have a strong interest in helping people to have a healthy relationship with food and their body. I practice nutrition agonism, meaning that there is no one size fits all approach to healthy eating. There are as many approaches as there are people, and my role as an RD is to help you figure out what will work best for you right now, given your likes, dislikes, health conditions, and life situation.

I am passionate about education and have also taught undergraduate nutrition courses at University of Toronto, Sheridan College and University of Guelph.

As a scientist at heart, I practice anatomy-informed yoga and believe that any yoga pose can help, and any pose can harm. Through private or small group yoga sessions, I can help you learn the basics of yoga asana, and help you to adapt your practice to suit your needs. While experiencing chronic low back pain, I fell in love with pilates and am currently working towards becoming a STOTT Pilates certified instructor. Another tool in me pain-management toolbox are Yoga Tune Up balls, and I plan to take Level 1 Yoga Tune Up training in 2019.

Fun fact:

Nearby health & beauty businesses