Michelle Her, Registered Dietitian

Michelle Her, Registered Dietitian Northern Ontario Dietitian dedicated to helping you have a realistic & healthy food relationship

Spent our morning in the berry patch 🧺 It's so fun to engage kiddos early on with where our food comes from!            ...
07/13/2024

Spent our morning in the berry patch 🧺

It's so fun to engage kiddos early on with where our food comes from!

Thanks for the nominations! Grateful to be a part of the North Bay nutrition community! Your nominations and votes are a...
06/24/2024

Thanks for the nominations! Grateful to be a part of the North Bay nutrition community!

Your nominations and votes are appreciated!

Official 2024 Community Voting Awards Platform for North Bay, ON. Where the community votes for their favourites every year.

04/03/2024

Insecure About Stepping into The Gym?

Whether it be your very first time or your first time in a long time, it can be daunting to take that first step into the gym. It can even prevent us from stepping into the gym at all. If you can relate, this post is for you.

Here’s a piece of guidance I hope helps shift your mindset just enough to push through that mental barrier.

The gym is one of the most selfish places you can be in.

While you may be worried about stares and whispers or battling your own mind, know that those who are there to put in the work are never paying attention to anyone but themselves. In fact, one of our most common survey responses is that PPF is a judgment-free gym.

What a relief that is!

Your neighbourhood trainer, 
Katelyn

Happy Easter! 🌷✝️🐇🐣I hope you all have a wonderful Easter!
04/01/2024

Happy Easter! 🌷✝️🐇🐣

I hope you all have a wonderful Easter!

What a fun way to wrap up the March break! Got to host some little chefs and teach about fibre! Thanks for joining me, a...
03/15/2024

What a fun way to wrap up the March break!
Got to host some little chefs and teach about fibre!

Thanks for joining me, and thanks to for hosting these fun events for our community!

Hope you had a great March Break!

Check out all the amazing activities the City has for Kiddos during March break! Join me on the Friday for a cooking cla...
02/27/2024

Check out all the amazing activities the City has for Kiddos during March break! Join me on the Friday for a cooking class ;)

A participant form our Christmas baking class shared this recipe with me, and I had to share! 🍪 🌲You can paint your cook...
12/25/2023

A participant form our Christmas baking class shared this recipe with me, and I had to share! 🍪 🌲

You can paint your cookies, and then bake them! No messy icing, it's egg yolk paint, and bakes on smooth!

So cute and fun for littles or young at heart 😉

Recipe in the pictures

Merry Christmas 🌲 Wishing you a wonderful holiday season!
12/25/2023

Merry Christmas 🌲
Wishing you a wonderful holiday season!

Was a pleasure! Thanks for a great series of classes!
12/15/2023

Was a pleasure! Thanks for a great series of classes!

Another great class! Loved introducing new foods, flavours and recipes for people to try! Great to see everyone tried so...
12/07/2023

Another great class! Loved introducing new foods, flavours and recipes for people to try! Great to see everyone tried something new today!

Grain veggie bowls are an amazing way to get those veggies in and enjoy a variety of flavours!

WHOLE GRAIN + PLANT PROTEIN + DARK LEAFY GREENS + FRESH AND OR ROASTED VEGGIES + CRUNCHY NUTS AND SEEDS + DELICIOUS DRESSING


Thanks for another great cook and learn! It was a blast making whole wheat veggie loaded pizza with you!              &v...
11/30/2023

Thanks for another great cook and learn! It was a blast making whole wheat veggie loaded pizza with you!


&veggies

11/23/2023

(reverse image search shows this image was posted in 2013 by Boring Runner but has been recycled every year...because it's a good one)

Thank you  for having me host this fun cooking program! Today we made some delicious energy balls and granola bars while...
11/23/2023

Thank you for having me host this fun cooking program!
Today we made some delicious energy balls and granola bars while learning about the benefits of Fibre!

Fibre can help to:
• Combat constipation
• Lower cholesterol
• Control blood glucose (blood sugar)
• Help us feel full and maintain a healthy weight
• Promote a healthy gut flora

11/11/2023
11/03/2023

This free four-week Cooking Program for Seniors and Youth is now at full capacity thanks to an overwhelming response. Names are currently being added to a waitlist.

Join us for some fun, nutrition and cooking tips...and  of course delicious food!
10/27/2023

Join us for some fun, nutrition and cooking tips...and of course delicious food!

Hungry for some culinary tips? The City of North Bay is offering a free four-week cooking program for seniors and youth. Gather your team of two (senior, youth, or intergenerational) and secure your spot by calling 705-474-0400, ext. 2329.

10/12/2023

what's the latest FAD DIET you've been hearing about?

Pita Pizza 🍕An easy go to supper or lunch! My two year old LOVES to help make her own food! These pita pizzas make it so...
05/09/2023

Pita Pizza 🍕

An easy go to supper or lunch!
My two year old LOVES to help make her own food! These pita pizzas make it so easy for her to help! She made this one...I am kinda impressed 😅

Ingredients:
🍕Whole wheat pitas
🍕Pasta sauce or pizza sauce
🍕 Shredded mozzarella cheese
🍕 pepperoni or any protein of choice
🍕Top with some veggies, pineapple, olives...you name it!

Pop in the air fryer or oven for 5-10 minutes or until the cheese is melted and the pita is crisp to your liking!


😍 Popsicle molds for the win! Our family was hit with another stomach bug 🤢😭 We spent the week keeping hydrated and bala...
04/21/2023

😍 Popsicle molds for the win!

Our family was hit with another stomach bug 🤢😭

We spent the week keeping hydrated and balancing our electrolytes with Gatorade Popsicles 😋

Popsicle molds are a FAV of mine!!!! Especially with summer around the corner and kids allllwayss asking for ice cream and popsicles. When I make a smoothie I pour any left over into popsicle molds for a nice chill treat or even breakfast...Yes my toddler asks for a popsicle for breakfast 😅

You can even use 100% fruit juice or water down juice to reduce the amount of sugar. When using a mold you have a little more control and bonus you SAVE 💵 AND reduce single use plastics/popsicle sticks 🌎


The dirty truth about diets 😬Fellow Canadian Dietitian Abby Sharp has started a new series with Healthline! In this epis...
02/23/2023

The dirty truth about diets 😬

Fellow Canadian Dietitian Abby Sharp has started a new series with Healthline! In this episode she chats about how dieting can actually lead to MORE weight gain, and an unhealthy relationship with food.

Take a look:

Abbey Sharp debunks the entire diet industry and shares tips and tricks for *actual* healthy eating. With the amount of food fear mongering in our culture, it’s no wonder most people struggle to ...

This is your Wednesday reminder to choose ✨ J O Y ✨
02/01/2023

This is your Wednesday reminder to choose ✨ J O Y ✨

One of my fav recipes when I need a sweet fix, or snack for little ones! Packed with fibre, healthy fats, protein and yu...
01/22/2023

One of my fav recipes when I need a sweet fix, or snack for little ones! Packed with fibre, healthy fats, protein and yum!

•2/3 cup natural peanut butter
•1/2 cup semi-sweet chocolate chips
•1 cup old fashioned oats
•1/4 cup chia seeds or ground flax seed
•1/4 cup h**p hearts
•2 tablespoons maple syrup
**Play around with the recipe, add nuts, dried fruit, coconut flakes, you name it!

Mix it up and roll into balls, place in the fridge and enjoy!




Recipe and pic modified from https://chefsavvy.com/5-ingredient-peanut-butter-energy-bites/ -recipe-container-27489

Shout out to husband's that cook 💣 meals! Just because I am a Dietitian doesn't mean I do all the cooking...thankfully! ...
01/19/2023

Shout out to husband's that cook 💣 meals!

Just because I am a Dietitian doesn't mean I do all the cooking...thankfully! Featuring a
beef bulgogi rice dish made by my amazing hubby!

Turn any meat and rice dish into a rice bowl to add in extra veggies, colour and flavour!



Baby food storage must! 👶Let's face it, we don't always have a great meal ready for our littles ones. Having some back u...
01/19/2023

Baby food storage must! 👶

Let's face it, we don't always have a great meal ready for our littles ones. Having some back up food in your freezer can save you some fuss and some fussiness!

I love to use a covered icecube tray to store extra food! This can be anything from blended puree items to chopped up chicken! I even put any extra store bought baby food in them so it doesn't got to waste! Simply pop them out when frozen and place in a baggie or other container so you can keep using your tray, and voila you have single portion baby food!

*P.S. YES you can absolutely serve your baby puree items or baby food AND do baby led weaning!


01/10/2023

The one supplement I recommend to most of my clients is Vitamin D!

It has a plethora of functions and uses in the body including immune function, bone growth and remodeling, calcium absorption, and can decrease risk of osteoporosis.

Our body can naturally create vitamin D from sunlight exposure, however many factors can limit our sun exposure (ex. smog, season, time outside).

There aren't a ton of foods that naturally contain vitamin D making it hard to always meet the recommended amount through diet. Some food sources are: fatty fish like salmon, egg yolk, mushrooms, cows milk or an alterative milk (make sure you read the nutrition facts or ingredients list to ensure it has been fortified).
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*
*

*
Sources:
*https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
*https://www.canada.ca/en/health-canada/services/nutrients/vitamin-d.html

Teach your kiddos important food skills, decrease picky eating, and enjoy more time together by involving them in meal p...
01/04/2023

Teach your kiddos important food skills, decrease picky eating, and enjoy more time together by involving them in meal prep!

Happy New Year!!!I bet you could guess that health related New Years resolutions are among the top ones people make.Near...
01/02/2023

Happy New Year!!!

I bet you could guess that health related New Years resolutions are among the top ones people make.
Nearly 80% of people admitted to abandoning their New Year’s resolutions by February every year, according to Forbes. YIKES!
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Try using the SMART goal planning method when making your new years resolutions this year to help them stick!
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Do you have any New Years resolutions?

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