Bianca S.V- Registered Dietitian

Bianca S.V- Registered Dietitian I am a dietitian who works at Loblaws Isabella, Vanier & Rideau! Join this community for nutrition info, recipes and nutrition workshops near you!

Operating as usual

12/22/2020
Mackenzie Michalczuk - Registered Dietitian

Mackenzie Michalczuk - Registered Dietitian

Hi Everyone!👋

I just wanted to introduce myself, I am a Dietitian employed by Loblaws. I do virtual and in-person nutrition consultations at Loblaws Vanier, Isabella and Rideau. I completed my Master’s in Nutrition at the University of Guelph and I’m registered with the College of Dietitian’s of Ontario.

I believe eating should be enjoyable, flexible and stress-free. This is why I practice with a non-diet approach that encompasses intuitive eating and mindfulness principals. It is my goal to help others feel their best and make sustainable changes that fit their lifestyle.

My areas of interest include nutritional management of diabetes, eating to support heart health, cultivating a healthy relationship with food and fuelling for sports nutrition.

Contact me to learn more about my approach and how I may be able to assist you with your health goals. Or to see how I can educate your workplace or community group!

👶Maternity Leave Notice!👶 See you all in 2021! In the meantime, if you have any questions or concerns, please do not hes...
05/25/2020

👶Maternity Leave Notice!👶 See you all in 2021!

In the meantime, if you have any questions or concerns, please do not hesitate to reach out to my colleagues! Their contact information can be found in the photos below 👇

Wishing you all good health and safety always!

#employee #loblaw #dietitian #matleave

05/23/2020

FAQ about Vitamin D

Less than 30-min snack inspiration: Green hummus!As we start approaching summer... I start wanting/making more and more ...
05/19/2020

Less than 30-min snack inspiration: Green hummus!

As we start approaching summer... I start wanting/making more and more recipes with fresh herbs! (I should probably do this all year around- because they are a real game changer!) Three years ago, I prepared this recipe for the participants at a workplace nutrition presentation. It was a HUGE hit! Needless to say, I present a different nutrition topic for this group now every year 😁!

Here is the really quick "1-step" recipe to try if you want that freshness added to your snacks:
👉https://www.presidentschoice.ca/recipe/green-hummus

The base of this hummus is edamame (can be found in the frozen vegetables section of your grocery store). But the fresh parsley and basil give all the flavor you need! Pair it as a dip with pita, crackers, vegetables, etc or use it as a spread on sandwiches/wraps!

Enjoy!

#employee #loblaws #dietitian #snacktime #greenhummus #edamame

05/16/2020

Top 3 questions about BBQing

30-min meal inspiration!Shrimp Tacos! Here's my "minimalist" approach (less than 10 ingredients):1. I coated 1 bag of pe...
05/13/2020

30-min meal inspiration!

Shrimp Tacos! Here's my "minimalist" approach (less than 10 ingredients):
1. I coated 1 bag of peeled, raw, defrosted shrimp with 1/2 pouch of low-sodium taco seasoning.
2. I cooked the coated shrimp with 2 tbsp of canola oil (any cooking oil, margarine/ butter could be used as well).
3. While the shrimp is cooking,
- I made the "slaw". I mixed fresh spinach, grated carrots and diced cucumbers together.
- I made the "dressing" with Mayo + Skyr yogurt (ratio: 1-1). Then I added the rest of taco seasoning + pepper
- I used most of the dressing to coat the vegetables. Kept a bit to drizzle ontop of the shrimp!
4. Once your shrimp is cooked, assemble!!

Enjoy!

Did you know? The cholesterol found in food like shrimp/eggs have been proven to NOT have a significant impact on cholesterol levels in the body! Want to find out which foods DO have an effect on the cholesterol levels in the body? Sign-up for my FREE 30-min webinar about Heart Health! It is Thursday, May 21st, 2020 from 6:30-7:00pm. Contact me to Register!

📨[email protected]
📞613-853-9519

#employee #loblaws #instoredietitian #quickmeals #hearthealth

Interested in the latest research about which foods can affect your heart health?? Then this free workshop might be for ...
05/11/2020

Interested in the latest research about which foods can affect your heart health
?? Then this free workshop might be for you! Sonia and I will be discussing the nutrition recommendations for preventing/managing high blood pressure and high cholesterol!

Contact Sonia or me to register!

As always, if you have any questions- contact me!
📨[email protected]
📞 613-853-9519

#employee #loblaws #hearthealth #freewebinar

05/08/2020

FAQ- Fruits + Vegetables

Happy International NO Diet Day!❤️Diet Culture & Diet Cycling has a really big impact on our health and wellbeing! Check...
05/06/2020

Happy International NO Diet Day!❤️

Diet Culture & Diet Cycling has a really big impact on our health and wellbeing!

Check out the photos below for:
☑️some ways Diet Culture and Diet cycling is negatively affecting our lives,
☑️ list of Dietitians, Fitness instructors and Mental Health Care professionals who are Anti Diet-culture, body positive and weight-inclusive

Thank you to all the healthcare professionals who practice in this way to promote the HEALTH of our communities! Please note: I am 100% missing people in these lists, so please do not hesitate to tag a coworker below👇!

For more resources and/or questions, please do not hesitate to contact me!
📨[email protected]
📞613-853-9519
FB @RDbiancas

#employee #loblaw #instoredietitian #nodietday #HAES

(Less than) 30-min meal inspiration!Frozen pizzas are in the monthly rotation in my household! I just added a refreshing...
05/04/2020

(Less than) 30-min meal inspiration!

Frozen pizzas are in the monthly rotation in my household! I just added a refreshing but "minimalist" salad on the side! Does anyone else prefer salads without lettuce?! 😁

What I threw together while the pizza was cooking:
🥗= cucumbers + tomatoes + cheese cubes
Dressing= extra virgin olive oil + balsamic vinegar + italian seasoning

AREN'T FROZEN OPTIONS BAD? Convenient frozen options are perfect for the days that you do not feel like cooking or prepping a lot! Even if you love cooking/baking from scratch like I do, it is healthy to give yourself permission to use the convenient options! Just like any hobby, breaks can help "cooking from scratch" stay enjoyable instead of feeling like a chore! Especially during this time, you do not have to feel guilty for wanting some convenient options even though you may have more time to cook! As always, it is about finding the right balance nourishing your body! 😊

REMINDER: Food should not be causing you guilt! Contact me if you want to learn more!

And if you have any convenient frozen meal ideas that you love, please share them below! 👇

As always, for any questions- contact me
📞613-853-9519
📨[email protected]

#employee #loblaws #instoredietitian #frozenpizza #balancedmeal #nourish

05/02/2020

My Approach

04/29/2020

There are a few spots left for our FREE 30-min Nutrition Webinar on Monday about Cooking with Kids! You have until this Sunday night to register!

Watch the mini video below 👇to see if it interests you!

To register, email Sonia Du, RD - [email protected]

If you have any questions, contact me!
📞613-853-9519
📨[email protected]

#employee #loblaw #freewebinar #nutritionwebinar

(Less than) 30-min meal inspiration! Yesterday, one client asked me what is my "go-to" quick meal! ⌛️My short response: ...
04/28/2020

(Less than) 30-min meal inspiration!

Yesterday, one client asked me what is my "go-to" quick meal!

⌛️My short response: quesadillas/burritos/wraps!

⏳My long response: It is important to remember that you do NOT need to like the same food or eat the same way as your dietitian, doctor, sister, partner, best friend, favorite instagram influencer, etc! It is always important to find your BALANCE to nourish your body and enjoy your food! With that being said, I love sharing meal ideas for inspiration...so my answer is quesadillas/burritos/wraps!

Pictured below is my "minimalist" Spinach and Blackbean Quesadilla!🥙(Takes me less than 15 min to prepare for me and my husband!)

If you have any delicious combos for wraps/quesadillas/burritos, please share them below! 👇👇

#employee #loblaw #instoredietitian #30minmeals #quickmeals #veg

04/24/2020

What is a Registered Dietitian?

04/20/2020

(Less than) 30-min Snack Inspiration!!

🍌Banana Boat S'mores🍌

Check out the assembly instructions in this 20sec video below 👇!

#employee #instoredietitian #loblaw #snackidea #kidsinthekitchen

‼️NEW ‼️SECURE Virtual Nutrition Appointments Available now with a Registered Dietitian!In order to protect your privacy...
04/18/2020

‼️NEW ‼️
SECURE Virtual Nutrition Appointments Available now with a Registered Dietitian!

In order to protect your privacy, we are offering virtual services with a secure virtual platform!

How do you know what service is right for you? How does this virtual platform work?
Book a 15-min free appointment with me! This can be booked over the phone or via our secure virtual platform! This appointment provides you with the opportunity to ask any questions you may have and discuss what to expect during each appointment. It is important to find a dietitian who is the right fit for you!

How to make an appointment? Contact me!
☑️fb messenger
📨[email protected]
📞613-853-9519

#employee #instoredietitian #loblaw #virtualhealth #virtualcare

‼️New‼️ FREE NUTRITION WEBINARSLoblaws Dietitians are making some changes in order to make our services more accessible ...
04/16/2020

‼️New‼️ FREE NUTRITION WEBINARS

Loblaws Dietitians are making some changes in order to make our services more accessible during this time! So please expect more frequent updates about virtual services 😀!

How to register for this free webinar? Email [email protected]

Questions? Contact me!
📨[email protected]
📞613-853-9519
via FB messenger or comment below👇

#employee #loblaws #nutritionwebinar #kidskitchen

(Less Than) 30-min Flourless Cookie Inspiration!Flour has been one item that has been hard to come by recently, since ba...
04/14/2020

(Less Than) 30-min Flourless Cookie Inspiration!

Flour has been one item that has been hard to come by recently, since baking is in such high demand! So I thought I would share my (less than) 30-min Chocolate Chip Chickpea Cookie Creation (Try saying that 3 times fast!)

Check out the assembly instructions in the photos below👇! The chickpeas, peanut butter and oats provides you with some fibre and plant-based protein! ...Nutritious and delicious! 😀

#employee #loblaw #plantbased #cookies

Happy Easter or Passover (to those who celebrate)!!So grateful to live in a community that is so adaptable to protect ea...
04/11/2020

Happy Easter or Passover (to those who celebrate)!!

So grateful to live in a community that is so adaptable to protect eachother's health! Also, very grateful that we can virtually continue some traditions and/or make new ones this weekend, all while following public health recommendations during this time!

Wishing everyone good health and safety always!

#employee #healthfirst #safetyfirst #eastertraditions

04/07/2020
#SHOPSMART

Loblaws has teamed up with the Retail Council of Canada (RCC) to launch this SHOP SMART campagn!

This video includes all the reminders about how YOU can help reduce the chance of spreading this virus in the grocery stores!

Why?
To protect you, your loved ones and the colleagues who are keeping the stores open!

SHARE to spread this important message!

#employee #instoredietitian #loblaw #shopsmart

HAPPY CHOCOLATE MOUSSE DAY!🍫I just threw together these ingredients because that is what I had in my house 😁!  But there...
04/03/2020

HAPPY CHOCOLATE MOUSSE DAY!🍫

I just threw together these ingredients because that is what I had in my house 😁! But there are sooo many different ways to make a chocolate mousse/pudding with a can of beans- so do not be afraid to experiment!

#employee #instoredietitian #loblaw #easydesserts #chocolatemousseday #chocolate #pantryfoods #lessthan30min

My MEAL PLANNING GROUP PROGRAM: plant-based eating edition was planned for tomorrow...😕Fortunately, most of the particip...
04/01/2020

My MEAL PLANNING GROUP PROGRAM: plant-based eating edition was planned for tomorrow...😕

Fortunately, most of the participants have signed up for a modified VIRTUAL version of the program with me😁! So I wanted to open the registration to anyone else if you are interested! You can start anytime and choose your own theme (e.g. Heart Health, Budget Friendly, Plant-Based, etc)!

Whats included:
☑️Determine "what type of meal planner you are" with my quick assessment
☑️Learn the essential steps for successful meal planning!
☑️Personalized meal plans for you or your family!
☑️Nutritious, Delicious and Afforable meal ideas/recipes!
☑️Resources to help you meal plan for as long as you want!

To learn more about if the program meets your needs, contact me for your FREE 15-min chat!
📞 613-853-9519 (call or text)
✉️[email protected]

TIPS to avoid FOOD WASTE:☑️Last week: use the FREEZER for almost anything before it goes bad! ☑️This week: WAYS to use F...
03/30/2020

TIPS to avoid FOOD WASTE:
☑️Last week: use the FREEZER for almost anything before it goes bad!
☑️This week:

WAYS to use FRESH SPINACH that is starting to wilt:
Don’t throw it away! here are great ways to use it:
- Add it to ANYTHING you are cooking (e.g. soups, stews, pastas, stir-fry, burritos, etc)
- Add to your favourite smoothie
-Add to your eggs in an omelette, wrap, or quiche
- Sautee as a side dish with garlic, salt and pepper

#employee #lcldietitian #mealplanning #reducefoodwaste #eatyourgreens #healthymealideas

30-min Dinner idea: Tuna Pasta SaladWhat you need: 1. Grain: one package of pasta 🍝- cooked (I used rotini)2. Protein: t...
03/26/2020

30-min Dinner idea: Tuna Pasta Salad

What you need:
1. Grain: one package of pasta 🍝- cooked (I used rotini)
2. Protein: two cans of light tuna🐟 in water (or the one you have in your pantry!)
3. Vegetables: Any vegetables 🍅 you have (I chopped cherry tomatoes, orange bell peppers and red onions) Other ideas: celery, frozen peas, canned corn, green beans!

Dressing:
1. 1/2 cup of Plain yogurt + 1/4 cup of Mayo
2. Salt + Pepper to taste

Toss it and enjoy!

(Obviously, I forgot to take a picture of the finished product before eating it, but it was delicious!.... even better the next day when I ate the left overs ....but still forgot to take a picture 😔)

Note: Images below are just examples of the ingredients you could use. I am not recommending any brand over others! Please do not hesitate to contact me if you have any questions!

#employee #instoredietitian #loblaw #easyweeknightdinner #mealplanning #familymealsmadeeasy #pantryfoods #lessthan30min

Reminder: Even the most random items can be stored in the freezer 🙃!  If you are noticing that you have some fresh food ...
03/24/2020
Safe food storage - Canada.ca

Reminder: Even the most random items can be stored in the freezer 🙃!

If you are noticing that you have some fresh food or leftovers that are close to going bad.... freeze them!

Yesterday in my fridge, I had some:
- cherry tomatoes
- bananas,
- lemons,
- garlic and
- bread
that were very close to going bad/expiry date. In the freezer, they go!

Most fruits and vegetables can be stored in the freezer up to a year! Here's the link to Health Canada's Fridge and Freezer storage chart about freezing times of common foods, if you are wondering about a specific food: https://www.canada.ca/en/health-canada/services/general-food-safety-tips/safe-food-storage.html#a5
Note: The recommended refrigeration times are for safety, and the freezing times are for quality.

#employee #instoredietitian #loblaws #limitfoodwaste #saveyourmoney #morefood4longer

Eating a nutritious and balanced diet with plenty of variety is one of the best ways to protect your health. Storing your food properly is one of the key things you can do to protect yourself and your family from foodborne illness.

#employee #instoredietitian #safetyfirst
03/21/2020

#employee #instoredietitian #safetyfirst

Wishing everyone a Happy Hot Chocolate Day!! What a coincidence that it lands on the first Day of Winterlude in Ottawa!S...
01/31/2020

Wishing everyone a Happy Hot Chocolate Day!! What a coincidence that it lands on the first Day of Winterlude in Ottawa!

Seems like the perfect way to enjoy winter this weekend: Hot Chocolate, beautiful Ice Sculptures, the Canal....and a beavertail! 😀😏 Or..... maybe you prefer a nice hot chocolate curled up by the fireplace in your own home! 😄I like both ideas :)

Enjoy your winter weekend!

01/29/2020

There are still a few spots left in this workshop this Thursday!

Contact me for more details or to register!

I have noticed with my clients that there is more and more interest in plant-based lifestyles (vegetarian, flexitarian, ...
01/27/2020

I have noticed with my clients that there is more and more interest in plant-based lifestyles (vegetarian, flexitarian, vegan, etc) this year! And a common complaint is that they feel plant-based meals take longer to prepare for dinner! Which can be true at the beginning when you are trying new recipes!

So here is a quick trick for when you are tired! Some inspiration: Why not try having breakfast foods for dinner? In North America, they are typically familiar meals that do not contain meat.
- Eggs and avocado on toast
- Smoothie bowl
- Oatmeal topped with nuts and fruit + yogurt
- Chia pudding topped with fruits and nuts (I have some great high protein recipes if you need them!)

If you are interested in eating more meatless meals, contact me and we can discuss any questions you may have about nutrients to consider finding substitutes for and meal ideas!
#meatlessmonday #breakfastfordinner #dinnerideas #recipeinspiration #vegetarian #vegan #nondietdietitian #foodlover

Did you set a new health goal that you'd like to meet in 2020 related to nutrition and health, but you do not know what ...
01/25/2020

Did you set a new health goal that you'd like to meet in 2020 related to nutrition and health, but you do not know what to believe from the nutrition information online or where to start??

Book a 15-min chat with me for FREE! We can discuss the options or any questions that you may have! My role as a Registered Dietitian is to provide you with the current evidence about any nutrition question!

Contact me to book or visit www.bookadietitian.ca
#newyearnewyou #nutritiontalk #vanier #nondietdietitian #food #vanier #healthgoals #isabella #glebe #centretown

Call or text 613-853-9519,
Email [email protected] or
PM me

PC Optimum points OFFER for dietitian services! Do not hesitate to contact me for details!How?- PM me- Call or text me: ...
01/23/2020

PC Optimum points OFFER for dietitian services! Do not hesitate to contact me for details!

How?
- PM me
- Call or text me: 613-853-9519
- email me: [email protected]

The Holidays are almost here! Bodhi Day! Christmas! New Years! Pancha Ganapati! Hanukkah! ....to name a few!!What do the...
11/29/2019

The Holidays are almost here! Bodhi Day! Christmas! New Years! Pancha Ganapati! Hanukkah! ....to name a few!!

What do they usually have in common- hosting family gatherings with delicious FOOD of course! And for anyone who has hosted a holiday gathering before, you know how stressful it can be at the last minute!

Some tips for staying stay calm, cool and collected this holiday season
☑️Choose some dishes you can make ahead of time to pull out right before guests arrive
☑️Also go for some no-prep options, like this charcuterie/cheese board that can be thrown together in minutes before guests arrive

Other easy appetizer suggestions: guacamole (w/ pomegranate for a holiday twist), veggie/fruit tray, cherry bruschetta, caprese skewers, strawberry crostinis
#holidayentertaining #cheeseboard #charcuterie #easyentertaining

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100 McArthur Ave
Ottawa, ON
K1L 6P9

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The purpose of this page:

Through this platform, I hope to connect more with our community! I will share recipes, snack inspiration & nutrition/health information. This page will also be used to promote my free nutrition workshops, events and services that are happening in your community Loblaws.

I welcome comments and questions from all of you! I love to discuss food, nutrition and health! However, please note that this platform is intended for community members of all ages. With that being said, any inappropriate comments will be removed. If you have any private questions or concerns, please contact me (Phone: 613-853-9519; Email: [email protected])!

Disclosure: I am a Registered Dietitian employed by Loblaw Companies Ltd. The views expressed on this channel are mine and do not reflect those of my employer.

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