Jasmine K., Your Dietitian at Loblaws

Jasmine K., Your Dietitian at Loblaws I am the in-store registered dietitian for the two Loblaws stores in Kingston, Ontario. I provide 1 on 1 and Group nutrition counseling virtually or in-store.

Improve your health and re-connect your love of food with Jasmine! Specialties:
-Gut Health (IBS, food intolerances)
-Weight Management and change in Body Composition
-Intuitive Eating
-Diabetes and Heart Health
-Geriatric Health

Operating as usual

🍞 Toast Appreciation Post! 🍞 What’s your favourite toast topping? 😋 🥖 Bread is a nutritious and satisfying ingredient. W...
09/08/2021

🍞 Toast Appreciation Post! 🍞

What’s your favourite toast topping? 😋

🥖 Bread is a nutritious and satisfying ingredient. Whole grain, sourdough, sprouted…they all contain some nutrient benefits!

🥖Bread is also so versatile. It can go with sweet, savory, or sour toppings. You can eat it for any meal or a snack!

🥖 Contrary to popular belief, bread is not automatically going to lead to weight gain. Refer to my previous post, about how All Foods Fit!

Life has been busy lately so I’ve been relying on toast a lot. Here are my recent toast toppings pictured above:
🥖 Ricotta cheese, ripe pear slices, toasted almonds
🥖Avocado and thick tomato slices with salt and pepper
🥖 2% Greek yogurt with ripe peach slices

#Loblaws #kingstonontario #kingston #yourinstoredietitian #Ygk #YgkFood #Ygkfitness #toast #toasttuesday #avocadotoast

A fitting Health at Every Size® principle that I'd like to discuss for this long weekend is Eating for Well-Being! The H...
09/04/2021

A fitting Health at Every Size® principle that I'd like to discuss for this long weekend is Eating for Well-Being!
The HAES® paradigm promotes flexible, individualized eating based on your own personal nutritional needs, hunger, satiety & pleasure rather than an external set of rules.
🍔 So, what does this mean? Simply put, all foods fit! We eat for so many different reasons whether it be for nutrition, energy, comfort, pleasure and many more:
• 🍿You are allowed to have snacks throughout the day.
• ⏱You are allowed to eat at any time of the day.
• 🥖 You are allowed to eat carbs or fats.
• 🍪 You are allowed to have extra cookies if you wish.
• 🍕 You are allowed to appreciate your takeout.
• You are allowed to enjoy these things free of guilt or shame.
That guilt or shame that you might be feeling is because of diet culture. By labelling foods as “good” or “bad” or “healthy” or “unhealthy”, this attaches a level of morality to every single food item and puts the responsibility on the individual to make the “right” choice. 🙅🏼‍♀️ Food is there to support you & your body. Everything you eat serves you and serves a purpose. This weekend, it could serve the purpose of relaxation, and enjoying good company.

These same principles apply for your children and are very valuable lessons that you can support them in learning. If you or your children are struggling with your relationship with food, please feel free to reach out for support from your dietitian.

Sources: ASDAH & The Original Intuitive Eating Pros

#Loblaws #HealthAtEverSize #Nutrition #Kingston #KingstonOntario #ygk #YgkFitness #YgkFood

A fitting Health at Every Size® principle that I'd like to discuss for this long weekend is Eating for Well-Being!
The HAES® paradigm promotes flexible, individualized eating based on your own personal nutritional needs, hunger, satiety & pleasure rather than an external set of rules.
🍔 So, what does this mean? Simply put, all foods fit! We eat for so many different reasons whether it be for nutrition, energy, comfort, pleasure and many more:
• 🍿You are allowed to have snacks throughout the day.
• ⏱You are allowed to eat at any time of the day.
• 🥖 You are allowed to eat carbs or fats.
• 🍪 You are allowed to have extra cookies if you wish.
• 🍕 You are allowed to appreciate your takeout.
• You are allowed to enjoy these things free of guilt or shame.
That guilt or shame that you might be feeling is because of diet culture. By labelling foods as “good” or “bad” or “healthy” or “unhealthy”, this attaches a level of morality to every single food item and puts the responsibility on the individual to make the “right” choice. 🙅🏼‍♀️ Food is there to support you & your body. Everything you eat serves you and serves a purpose. This weekend, it could serve the purpose of relaxation, and enjoying good company.

These same principles apply for your children and are very valuable lessons that you can support them in learning. If you or your children are struggling with your relationship with food, please feel free to reach out for support from your dietitian.

Sources: ASDAH & The Original Intuitive Eating Pros

#Loblaws #HealthAtEverSize #Nutrition #Kingston #KingstonOntario #ygk #YgkFitness #YgkFood

↩️↩️Back to routine, back to school… all this means to me is less time in the kitchen. Who can agree?Most of my clients ...
08/26/2021

↩️↩️Back to routine, back to school… all this means to me is less time in the kitchen. Who can agree?

Most of my clients are looking for healthy meals under 30 minutes. While daunting, it’s not an impossible task! Veggies? Protein? Fruits? How do we include it all?
I work with my clients on their food preferences, lifestyle, and nutrition/fitness goals to think of meals that work for them.

Here’s a sample 1 day meal plan, based on meals under 20 minutes!

1. PB and Fruit toast: Top toast with all-natural peanut butter and fresh/frozen fruit.
2. Chicken Wrap lunch: Slice leftover proteins, 2-3 different veggies, add a sauce (mustard, hummus, dips), and you’ve got lunch in under 10 minutes!
3. Edamame snack attack: Try shelled edamame beans, which contain fiber and protein to help you last until dinner.
4. Sheet pan Fish dinner: Fish doesn’t need to marinate too long, making it perfect for a quick meal. Pictured above, this recipe uses a miso butter (miso, melted butter, garlic, hot sauce) and panko bread crumbs on top. Roast with asparagus, and serve with pearled couscous (only takes 15 minutes to cook!)

Do you struggle with quick and easy meal ideas? Let me be your dietitian and help you out! Contact me at 613-483-2193 or [email protected] or a free 15 minute phone call.

#loblaws #kingston #KingstonOntario #ygk #YgkFitness

✨New FREE WEBINAR✨Are you struggling to buy food that is affordable, healthy, and easy to prepare? Or do you know someon...
08/24/2021
Budget Savvy Eating for Seniors

✨New FREE WEBINAR✨

Are you struggling to buy food that is affordable, healthy, and easy to prepare? Or do you know someone that is?

A tight budget, or lack of creativity in the kitchen does not have to mean eating poorly! Join my dietetic intern Charlotte Roorda as she teaches you to stretch your food budget and gain some confidence in the kitchen.

Webinar includes tips and tricks to choose foods with the best value, as well as meal planning, prepping, and storing leftovers!

REGISTER TODAY!

#Loblaws #webinars #kingstonontario #ygk #ygkfitness

Are you struggling to buy food that is affordable, healthy, and easy to prepare? Trying to get out of a rut in the kitchen? A tight budget, or lack of creativity in the kitchen doesn’t have to mean eating poorly. Join your in-store dietetic intern Charlotte Roorda and learn how to stretch your foo...

Budget Savvy Eating for Seniors           FREE Online WebinarSeptember 1st, 12:30pm-1:00pm  Are you struggling to buy fo...
08/18/2021

Budget Savvy Eating for Seniors
FREE Online Webinar

September 1st, 12:30pm-1:00pm


Are you struggling to buy food that is affordable, healthy, and easy to prepare? Trying to get out of a rut in the kitchen? A tight budget, or lack of creativity in the kitchen doesn’t have to mean eating poorly. Join your in-store dietetic intern Charlotte Roorda and learn how to stretch your food budget, while gaining some confidence in the kitchen. We’ll discuss tips on choosing foods with the best value, meal prep, and reducing food waste. A handout with tips and an easy to make recipe will be provided.

Webinar will be on dietitianwebinars.ca.

Register online on www.dietitianwebinars.ca, or contact
your in-store dietitian:
Jasmine Kwok, RD | [email protected] | ( 613-483-2193)

#Loblaws #kingston #kingstonontario #ygk #ygkfitness #ygkfood #ygkbusiness #healthyaging

Budget Savvy Eating for Seniors
FREE Online Webinar

September 1st, 12:30pm-1:00pm


Are you struggling to buy food that is affordable, healthy, and easy to prepare? Trying to get out of a rut in the kitchen? A tight budget, or lack of creativity in the kitchen doesn’t have to mean eating poorly. Join your in-store dietetic intern Charlotte Roorda and learn how to stretch your food budget, while gaining some confidence in the kitchen. We’ll discuss tips on choosing foods with the best value, meal prep, and reducing food waste. A handout with tips and an easy to make recipe will be provided.

Webinar will be on dietitianwebinars.ca.

Register online on www.dietitianwebinars.ca, or contact
your in-store dietitian:
Jasmine Kwok, RD | [email protected] | ( 613-483-2193)

#Loblaws #kingston #kingstonontario #ygk #ygkfitness #ygkfood #ygkbusiness #healthyaging

SCHOOL friendly, WORK friendly SNACKING! #NotAnAd #NotSponsored 👋 If you’ve been following me for a while now, you know ...
08/17/2021

SCHOOL friendly, WORK friendly SNACKING! #NotAnAd #NotSponsored

👋 If you’ve been following me for a while now, you know I always preach snack combos that contain fiber and protein.

🏫 With back to school/work approaching, finding a satisfying snack that is allergen free can be quite difficult!

😮Enter WOW butter- an allergen free alternative that contains 7g protein per portion cup! Paired with a fruit, you’ve got yourself a portable and satisfying snack 👌

There are many other nut/seed butters available on the grocery shelf- this is just one example. If you struggle with meal preparation for your school/work week, contact me for 1 on 1 nutrition counselling! Let’s get you prepared and nourished 👏

#Loblaws #kingstonontario #kingston #snack #SnackIdeas #allergen #allergenfree #healthylifestyle #mealprep #mealpreparation #snackattack

SCHOOL friendly, WORK friendly SNACKING! #NotAnAd #NotSponsored

👋 If you’ve been following me for a while now, you know I always preach snack combos that contain fiber and protein.

🏫 With back to school/work approaching, finding a satisfying snack that is allergen free can be quite difficult!

😮Enter WOW butter- an allergen free alternative that contains 7g protein per portion cup! Paired with a fruit, you’ve got yourself a portable and satisfying snack 👌

There are many other nut/seed butters available on the grocery shelf- this is just one example. If you struggle with meal preparation for your school/work week, contact me for 1 on 1 nutrition counselling! Let’s get you prepared and nourished 👏

#Loblaws #kingstonontario #kingston #snack #SnackIdeas #allergen #allergenfree #healthylifestyle #mealprep #mealpreparation #snackattack

Do you know what a Registered Dietitian is? Swipe to find out!To learn more visit www.Loblaws.ca/dietitians or go to www...
08/09/2021

Do you know what a Registered Dietitian is? Swipe to find out!
To learn more visit www.Loblaws.ca/dietitians or go to www.bookadietitian.ca to book your Free 15-minute Initial Nutrition Consultation.

All these links may also be found in my bio!
#Loblaws #Dietitian #Nutrition #HealthCoach #HealthyDiet #RegisteredDietitian #NutritionCoaching #HealthyLiving #NutritionServices #ygk #ygkfitness #ygkbusiness #kingston #kingstonontario

Sloppy Joes! As we transition back to work, my partner and I have been brainstorming meal prep ideas. Sloppy joes is def...
08/05/2021

Sloppy Joes!

As we transition back to work, my partner and I have been brainstorming meal prep ideas. Sloppy joes is definitely something we’re adding onto our list.

To add more nutrition, I have:
-used fresh tomatoes cooked into a sauce to reduce the amount of ketchup used
-added more veggies to the mixture (frozen mixed veggies)
-used extra lean ground poultry
-a whole grain bun

We also plan on making extra meat sauce for pastas, chilis, and wraps!

Meal prepping and eating healthy doesn’t mean compromising on taste or restricting foods you enjoy. Most of the time, we can make nutritious meals with a few additions and simple substitutes.

I help many of my clients with meal planning. If you would like a personalized plan for your health goals, learn more by booking a free 15 minute consultation with me! Message me for details!

#Loblaws #kingston #kingstonon #ygk #ygkfitness #ygkfood #mealprep #mealprepideas #mealplanning

Lactose (milk sugar) is usually broken down into simple sugars in the gut by an enzyme called lactase. Answer: B! Yogurt...
07/30/2021

Lactose (milk sugar) is usually broken down into simple sugars in the gut by an enzyme called lactase.

Answer: B! Yogurt ➡️ Cheese ➡️ Cream cheese ➡️ SKYR Yogurt

🥛 Lactose facts:
🧀 Many people lack the enzyme lactase, from age, genetics, or infection/disease.
⛽️ When lactose is undigested, it can ferment in our large intestine, causing gas, bloating and altered bowel movements.
🥛 You do not have to avoid all dairy products. Some people can reduce their intake of foods (portion size, or frequency) with high lactose content like milk and ice cream. Yogurt and cheese have moderate lactose content, and is usually well tolerated. Lucky for us, lactose-free options are available at grocery stores! SKYR yogurt is also naturally lactose free.

❓Do you have lactose intolerance?

#Loblaws #Kingston #nutrition #ygk #YgkFood #YgkNutrition #lactose #dairy

Meal Idea: Grilled Vegetables with Garlic Yogurt and Crispy Chili Need a new way to eat your vegetables? Try eating them...
07/26/2021

Meal Idea: Grilled Vegetables with Garlic Yogurt and Crispy Chili

Need a new way to eat your vegetables? Try eating them with this garlicky yogurt sauce and crispy chili oil!

This recipe features a variety of nutritious veggies from eggplants, zucchini, tomatoes, and canned artichoke hearts. Did you know? Artichoke hearts contain one of the highest amounts of antioxidants and fiber of most veggies! Try them canned, for easy cooking.

Check out the full recipe here: https://www.presidentschoice.ca/recipe/grilled-vegetables-with-garlic-yogurt-and-crispy-chili

For more info on artichokes: http://artichokes.org/recipes-and-such/health-and-nutrition

#Loblaws #Veggies #Grilled Veggies #Summer #Kingston #KingstonOntario #KingstonON #Ygk #Ygkfood #YgkFitness #MealIdeas #NotandAd

Meal Idea: Grilled Vegetables with Garlic Yogurt and Crispy Chili

Need a new way to eat your vegetables? Try eating them with this garlicky yogurt sauce and crispy chili oil!

This recipe features a variety of nutritious veggies from eggplants, zucchini, tomatoes, and canned artichoke hearts. Did you know? Artichoke hearts contain one of the highest amounts of antioxidants and fiber of most veggies! Try them canned, for easy cooking.

Check out the full recipe here: https://www.presidentschoice.ca/recipe/grilled-vegetables-with-garlic-yogurt-and-crispy-chili

For more info on artichokes: http://artichokes.org/recipes-and-such/health-and-nutrition

#Loblaws #Veggies #Grilled Veggies #Summer #Kingston #KingstonOntario #KingstonON #Ygk #Ygkfood #YgkFitness #MealIdeas #NotandAd

Looking for a sweet summer snack that your kids can prepare and enjoy? Watermelon is currently in season and juicy as ev...
07/07/2021

Looking for a sweet summer snack that your kids can prepare and enjoy? Watermelon is currently in season and juicy as ever! 
Start with a watermelon base, add some Greek or Skyr yogurt "pizza sauce", and favourite toppings.
Kids enjoy being involved and adding their own toppings. You can set these out in a buffet style so that the kids can pick and choose what they would like to add.
Some fun toppings could be:
- Granola
- Fruit such as sliced banana or strawberries
- Coconut shreds, h**p hearts, or mini chocolate chips
These watermelon pizza slices make for a refreshing and hydrating snack! Enjoy!

#Loblaws #kingston #kingstonontario #ygk #Ygkfood #Ygkfitness #Watermelon #Pizza #Yogurt #Tasty #Summersnack

Looking for a sweet summer snack that your kids can prepare and enjoy? Watermelon is currently in season and juicy as ever! 
Start with a watermelon base, add some Greek or Skyr yogurt "pizza sauce", and favourite toppings.
Kids enjoy being involved and adding their own toppings. You can set these out in a buffet style so that the kids can pick and choose what they would like to add.
Some fun toppings could be:
- Granola
- Fruit such as sliced banana or strawberries
- Coconut shreds, h**p hearts, or mini chocolate chips
These watermelon pizza slices make for a refreshing and hydrating snack! Enjoy!

#Loblaws #kingston #kingstonontario #ygk #Ygkfood #Ygkfitness #Watermelon #Pizza #Yogurt #Tasty #Summersnack

Did you know that mushroom season begins in June? Inspired by PC’s new corn tortillas, these mushrooms tacos are a perfe...
06/30/2021

Did you know that mushroom season begins in June? Inspired by PC’s new corn tortillas, these mushrooms tacos are a perfect quick meal! All you need are some veggies, tortillas and a protein of choice!
You can experiment with different types of mushrooms to see which one is your favorite! You can go for shiitake, oyster or button mushrooms, just to name a few.
#Loblaws #kingston #KingstonOntario #ygk #YgkFood #YgkFitness #SummerRecipe #tacos #mushrooms #localfood #seasonalfood

Did you know that mushroom season begins in June? Inspired by PC’s new corn tortillas, these mushrooms tacos are a perfect quick meal! All you need are some veggies, tortillas and a protein of choice!
You can experiment with different types of mushrooms to see which one is your favorite! You can go for shiitake, oyster or button mushrooms, just to name a few.
#Loblaws #kingston #KingstonOntario #ygk #YgkFood #YgkFitness #SummerRecipe #tacos #mushrooms #localfood #seasonalfood

Quick meal idea (perfect for any meal of the day): Egg and Veggie sandwiches!Deets:🥖2 slices whole grain bread🥚 Eggs scr...
06/28/2021

Quick meal idea (perfect for any meal of the day): Egg and Veggie sandwiches!

Deets:
🥖2 slices whole grain bread
🥚 Eggs scrambled with wilted baby spinach (can add some cheese as well)
🥑 🍅 Mashed avocado and a thick slice of tomato!

This is a filling sandwich that uses common kitchen items. Nothing fancy, but sometimes we just need something filling and fast right?

Do you have a go-to meal? Let me know in the comments! 😊

#Loblaws #yourinstoredietitian #kingston #kingstonon #ontario #sandwich #sandwichesofinstagram #breakfast #breakfastideas #brekkie #quick #easymeals #mealprepideas

Quick meal idea (perfect for any meal of the day): Egg and Veggie sandwiches!

Deets:
🥖2 slices whole grain bread
🥚 Eggs scrambled with wilted baby spinach (can add some cheese as well)
🥑 🍅 Mashed avocado and a thick slice of tomato!

This is a filling sandwich that uses common kitchen items. Nothing fancy, but sometimes we just need something filling and fast right?

Do you have a go-to meal? Let me know in the comments! 😊

#Loblaws #yourinstoredietitian #kingston #kingstonon #ontario #sandwich #sandwichesofinstagram #breakfast #breakfastideas #brekkie #quick #easymeals #mealprepideas

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1100 Princess Street
Kingston, ON
K7L 5G8

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Personalized Nutrition Advice

Hi, I’m Jasmine! I am the in-store registered dietitian for the two Loblaws locations in Kingston, Ontario. I offer a wide range services from one on one counseling, to Shop with the Dietitian, to school and corporate nutrition workshops. You may have seen me working at my dietitian booth or getting you to try a free recipe sample. Now a days, I am active on my page and providing virtual nutrition consults and workshops.

I became a registered dietitian through McGill University because I felt there was too much false nutrition information- from fad diets to wellness marketing schemes. Registered Dietitians are Ontario’s regulated nutrition health professionals, who are specially trained to provide medical nutrition advice. I completed internships at the McGill University Health Center, the Montreal Shriner’s Hospital for Children, and Mon Sheong Long Term Care in Toronto, Ontario.

As an RD, I want to help empower people to make healthy and delicious food choices without guilt or extremes. I have client experience with diabetes, senior health, heart health, and more. My special interests include sports nutrition, intuitive eating and gut health.

Interested in a nutrition service? Contact me for a free 15 minute discovery call!

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