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MEET THE DIETITIAN
• Alexes (she/her) is a dietitian and foodie with a serious love for food. Her goal is to share that passion and teach her clients how to love all food while also fueling their bodies nutritionally.
• She is passionate about helping families to confidently feed their children. Her goal is to help kids become intuitive eaters who enjoy all types of food, so they learn how to eat
for their growing bodies and beyond. Having two kids of her own, she understands the challenges associated with feeding the whole family and is excited to help her clients navigate this.
We’re currently making some changes to our Dietitian program. We appreciate your understanding as we may be slower to respond over the next couple of weeks. Stay tuned for updates, we will be sharing more soon. If you have questions, please contact [email protected].
Are you looking to boost your protein intake?💪🏻
Explore these options:
1. Lentils 1/2 cup = 23 grams of protein.
2. Almonds 1/3 cup = 10 grams of protein
3. Eggs 2 small= 12 grams protein
4. Cottage Cheese 1/2 cup = 17 gram of protein
5. Greek Yogurt 3/4 cup = 16 grams of protein
6. Canned Salmon 1/4 can (55grams) = 12 grams of protein
7. Skyr Yogurt-
8. High protein Milk- 1 cup =18 grams protein
These are general recommendations, for individualize, sports specific, please connect with me. 📞
Did you know Gabby is Acadian and originally from the East Coast? 🌊She grew up in a small town by the ocean, where fish and seafood are a big part of her diet and culture. 🦞🐟️
Gabby might be far from her town, but finding new seafood products always excites her and gives her a taste of home! 🤩
What better way to spice up your BBQ Game this Father's Day than to try some new grilling products? For Gabby, that means grilling shrimp and lobster tails with some of her favourite vegetables.
Of course, we had to add our new lobster rolls kit on there.... because who wouldn't love a good lobster roll on Father's Day? 🤷🏼♀️
What is your favourite way to BBQ? 👇🏼
Tofu Bolognese and Kale Salad✨
I love tofu because it’s such a versatile, quick and tasty protein source!
This a great recipe for a those nights you need to assemble something in a hurry and better yet the tofu doesn't require pressing!
I paired the bolognese with whole grain pasta noodles and my favorite bagged kale salad!
Pasta night is one of my favorites and makes for an amazing lunch the next day!
How to make:
🍝Mix nutritional yeast, soy sauce, olive oil, chili powder, garlic powder together in a bowl
🍝Crumble one block of tofu into bowl with mixture
🍝Spread seasoned tofu on baking pan and bake for 35 minutes
🍝Heat tomato sauce and boil noodles
🍝Add tofu to sauce
🍝Serve and enjoy!
Recipe was modified from “itdoesnttastelikechicken.com”
Give it a try and let me know what you think😁
P.s: Please keep in mind portion sizes will differ per person, and can change due to many different factors. Captured in the picture is a portion size that was right for my body on that particular day.
employee
Get to know the Dietitian: Melanie
• Melanie (she/her) has a passion for helping clients improve their health conditions through nutrition. 🥑🥜🥕
Her goal is to help you build a better understanding of how nutrition can affect your health and how healthy eating can help manage any health conditions.🦴🩺❤️🩹
•She has detailed knowledge and hands on experience from many years working in a hospital setting providing extensive nutritional guidance for a variety of medical conditions including diabetes management, heart health and digestive health.
For individualized nutrition recommendations book an appointment with Melanie at https://www.bookadietitian.ca
With the hot weather coming through, here are your Dietitian's favourite drinks! The perfect way to stay hydrated through the summer heat... or to add flavours to your coffee! (wink Tatiana 😉)
Here are some ideas to up your hydration game!
👉Fruit infused water (made with any combo of fruit + herbs, such as honeydew melon + cucumber slices + mint)
👉Cold-brewed Iced tea (made with fruit-flavoured tea bags and sliced fruit)
👉Slushies (blend frozen fruit + water + honey)
👉Pineapple coolers (blend pineapple chunks + water + almond extract)
What is YOUR favourite summer drink?☀️
When engaging in activity longer than 45 minutes, at moderate to high intensity, you may require fuel during sport. 🔋
Aim to consume 30-60g carbs/hour. For endurance sports you may require more. 🚵🏻♀️🏃🏼♂️
These are general recommendations, for individualize, sports specific, please connect with me. 📞
Homemade bagels 🥯
I love a good homemade bagel; you are in full control of the ingredients and can alter as per your taste buds!
My go-to is always an everything bagel!
Here is the recipe I used:
✨1 cup flour (I use the 1:1 gluten free flour)
✨2 tsp baking powder
✨3/4 tsp kosher salt
✨1 cup Greek yogurt
✨1 egg white
✨1 egg
✨toppings of choice
1. Preheat oven 400
2. Line a sheet pan with parchment paper and spray with oil
3. Combine dry ingredients
4. In a separate bowl, whisk egg white until frothy and then add yogurt
5. Add wet ingredients to dry and mix
The dough will be crumbly but should stick together
6. Transfer to a dry clean surface with some flour and knead dough
7. Divide dough into however many bagels you want (I did 5)
8. Shape into bagels
9. In a small bowl, whisk egg and brush both sides of bagel
10. Add toppings or leave plain
11. Bake for 20 minutes
Cottage Cheese Pasta is the perfect combo of flavours and craminess!🤌🏻👩🏼🍳
Recipe (for 1)
🍴1/3 cup cottage cheese
🍴1/4 cup milk
🍴 1/4 block light cream cheese
🍴 1 cup pasta
Spicee; I used paprika, black pepper, garlic powder and onion powder
🍴cheese of choice
🍴protein of choice (I used chicken)
Add your favourite vegetables to add some colours and to complete your balanced meal!
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Enjoy!
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After engaging in an activity longer than 45 minutes, from moderate to high intensity, you may require a post-sport snack. 🏈⚽️🏀
Aim to choose a carbohydrate and protein source to replenish carbohydrate stores and help with building muscle. 💪🏻
These are general recommendations for individualized sports-specific. Please connect with Tatiana.
Did you know that chronic inflammation can be a risk factor for cardiovascular disease, cancer and diabetes?❓️
Join me on June 7th at 6H00pm in this 1-hour webinar to learn about foods that contain nutrients that have anti-inflammatory properties and how they can reduce inflammation in the body.🥑🥝🦐
You can register via: https://dietitianwebinars.ca/
Or directly via https://dietitianwebinars.ca/webinars/1958/anti-inflammatory-eating
Get 🌟 50% 🌟 back in PC Optimum points on select regular priced 1:1 nutrition programs and packages!
Book a free 15-min consult to learn more: 👇🏻https://www.dietitianservices.ca
*Programs include Food for Thought – Weight Management, Heart Health Essentials and Diabetes Essentials Nutrition Programs. Packages include 3h, 5h and 9h sessions with a dietitian. Dietitian services now also available via phone/virtual consults. Dietitian services offered in select Loblaws, Zehrs, Atlantic Superstore, Your Independent Grocer, Independent City Market, Loblaws City Market, Bloor St. Market and Real Canadian Superstore locations. We are not obligated to award points based on errors or misprints. Offer cannot be combined with any other offers or discounts. No cash value. No adjustments on previous purchases. Not valid on single or multi-week webinars. Offer valid only on regular priced nutrition services purchased between May 18th and June 14th, 2023.
Note: Offer not available in Quebec and NOT valid on 2h packages or a la carte services!!
May 17th is World Hypertension Day!🧂
Did you know that about 1 in 5 adults in Canada live with hypertension?
Many people consume more sodium/salt than they need to, most of which comes from processed foods. Reducing sodium intake to
I have the secret to what every mom wants on Mother’s Day!
Just kidding – mom wants quiet time🙃.
Here is the second-best option. Homemade gnocchi!
If you’ve never made this before, it may look slightly intimidating but rest assured, it’s quite simple.
Start by boiling 1kg of potatoes (skin on) until they are tender. Russet potatoes are typically used but others work too.
Remove the potatoes and let cool until you can handle them to remove the peel. Then, mash the potatoes. Using a potato ricer is preferred as it will make the potatoes smoother. If you don’t have a ricer, use a fork to break down the small pieces.
This step is important. Spread the potatoes on a clean surface like a wooden board. Leave the potatoes to cool completely. The reason behind this is that when making gnocchi, the less flour that is used, the better. If the potatoes are hot when you add the flour, they will need more flour to form a dough.
Once completely cooled, add 300g of type 00 flour. You can find this with all other flour. PC Black Label makes one which reads “Farina “00” for pasta”. Farina means flour in Italian 😊. Then add a whisked egg and a pinch of salt.
Now it’s time to work the dough but just until it forms. Don’t work it too much or this will allow the gluten to develop too much, leaving the gnocchi less “pillow-y”.
Lightly flour your work surface. Take a piece of dough and roll it into a log shape, about 2cm in width. Then cut it into small pieces, about 3 cm. Do this for the remainder of the dough. That’s it, you made gnocchi! You can cook them as is or “work” them by rolling each piece onto the back of a fork to create ridges. This step is not critical, but it can help the sauce stick to the pasta better.
Cook them in a pot of salted, boiling water until they float to the top. Remove them and add to your favorite sauce. They also freeze well for cooking later.
❤💐💛Wishing all the moms out there a VERY Happy Mother’s Day. This is a day to truly celebrate not just us as moms but who we are as individuals, growing and learning through this incredible journey.
Post by: Alexes Papadopoli, Mom, RD
Let's celebrate International No Diet Day every day! Let's be kind to our bodies today and embrace food in all shapes and forms.🍉🍕🍦
post by: Gabrielle Noel, RD
Today marks the first day of mental health awareness month.
Nutrition can play a role in improving mental health. How?
👉️Food is pleasurable and supports our
wellbeing
👉️Food provides the building blocks to nourish
the brain for proper function
👉️A healthy dietary pattern can maintain brain
structures for healthy brain aging
Try including some of these simple things to improve your mental wellness right now.
Hello! 👋🏻Gabby is now accepting new clients. Book your spot now!
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Salut! 👋🏻Gabby accept maintenant des nouveaux clients! Réserve ta place dès maintenant!
https://www.dietitianservices.ca/
Natural Delights Medjool Dates are the perfect sweet or savoury snack, depending on what you pair with them! Nutrient-dense with 16 essential vitamins and minerals, and full of natural sugars and dietary fibre, this healthy snack provides the sustained energy you need to power through the day. 🏃🏼♀️
Get creative and stuff your Medjool Dates with cream cheese, peanut butter, walnuts, chocolate, cheese, honey, maple syrup or any other combination! 🍯🍫
Gabby's favourite way to eat Natural Delights Medjool Dates? By wrapping melted cheese around them! 🧀
Let us know in the comments what is your favourite combination! 👇🏻
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Message en Français plus bas
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Fun Product Alert!🚨
Our dietitians' discovery of the week is from Prana Organic, a Canadian brand. 🔍️
The plant-based product combines oat, chia, and dehydrated fruits!🍓
The mixture comes in individual pouches; you only need to add some water and leave it in the refrigerator overnight! ⏰
Overnight Chia is an easy and convenient way to add fibre and omega-3 to your day. One pouch provides 8g of fibre!
So what do you think? Will Overnight Chia be part of your next grocery trip? 👀
Let us know in the comments! 👇🏻
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Nouveau produit intéressant! 🚨
Nos diététistes ont découvert cette semaine un produit de la marque Prana Biologique, une compagnie Canadienne.
Le produit à base de plantes est composé d'avoine, de chia et de fruits déshydratés !🍓
Le tout est divisé dans des sachets individuels ; il vous suffit d'ajouter un peu d'eau et de le laisser au réfrigérateur toute la nuit !⏰
Chia au frigo est un moyen facile et pratique d'ajouter des fibres et des oméga-3 à votre journée. Un sachet fournit 8g de fibres !
Alors qu'est-ce que vous en pensez? Allez-vous ajouter Chia au frigo sur votre liste d'épice?👀
Faites le nous savoir dans les commentaires!👇🏻
Gabrielle Noel, RD/Dt.P
For activity longer than 45 minutes, at moderate to high intensity, you may require a pre-sport snack.
Aim to choose simple and quick carbs to allow full digestion prior to sport.
These are general recommendations, for individualize, sports specific, please connect with Tatiana.
Post by: Tatiana Hunt, RD
Tatiana has expertise in sports nutrition. 🏃🏻♀️🏋🏻♂️
She provides education regarding the fundamental knowledge and building blocks of a balanced diet for sport , utilize nutrition to optimize sport performance and speed up recovery from injury and the current research on supplementation. 🥑🍲🥩
Follow along for sports nutrition tips!
Interested in booking an appointment with Tatiana? Visit our website: https://www.bookadietitian.ca/
Fun Product Alert! 🚨
Our dietitians' discovery of the week is HIPPEAS, chickpea puff snacks. 🔍️
This snack is made from chickpeas and yellow peas, both plant-based proteins. 🌿 It contains 6g of protein and 5g of fibre per portion, making it a great option to grab on the go or even to eat during movie night.
Test your taste buds by trying their different flavours, like barbecue, white cheddar, or even nacho vibes.🧀🧂
So, what do you think? Will Hippeas be part of your next grocery trip?
Let us know in the comments!👇🏻
Post by: Gabrielle Noel, RD
Have you ever considered incorporating Medjool Dates into your pancakes to add sweetness and increase fibre content? Try this recipe to up your pancake game! 👩🏼🍳
Here are 4 reasons why you should try adding more Medjool Dates to your diet:
1. Dates are packed with nutrients such as fibre and potassium.
2. An excellent option for cooking and baking, their sweetness makes them easy to incorporate into recipes such as muffins or brownies. You can add dates to your smoothies, salads, and energy balls or stuff them with almond/pecan or cream cheese! 🥗🥪🍳
3. Natural Delights Medjool Dates are energy dense and full of natural sugars, which makes them a great snack before physical activity to give you the energy you need. 🚴🏻🏂
4. They are easily transportable and an excellent snack during a long hike, walk or bike ride.
As some of you may know, March was Nutrition Month, and March 8th was International Women’s Day. What better way to combine both than by discussing women's health? 🤔
Last Tuesday, March 28th, Alexes went on CTV to share our love for food and its importance to women's health. 🥦🥑
Our nutritional needs will vary throughout life stages, such as menstruation/menopause/pregnancy/ breastfeeding, etc.
Alexes shared some useful tips on how to nourish our bodies. For example, following Canada's Food Guide and prioritizing whole foods, lots of fruits and vegetables, protein, and fibre will help keep our blood sugar stable. It may also lower the risk of inflammation, which may help reduce menstruation pain, menopause symptoms, decreased cravings, help with energy dips, ovulation and fertility. 🍒🥝🍓🫐🧇🍞
How to create a balanced plate? You can start by pairing protein or healthy fats such as omega-3s with a source of fibre.
Sources of protein: yogurt, chickpeas, eggs, cheese, tofu, etc. 🍗🍖🥩🥓
Sources of omega-3s: salmon, sardines, nuts, seeds, avocado, etc. 🥑
Sources of fibre: whole grains, vegetables, lentils, beans, fruits, oats, etc. 🧇🥪🌮🥗🍛
Want to know more about women's health or are concerned about specific health conditions? You can book a free 15-minute consult with one of our dietitians via (https://www.dietitianservices.ca/). Our team comprises several dietitians with different specialties, and we are committed to pairing you with the best dietitian for your needs.
*Message en français plus bas
We would like to introduce you to our newest team member, Gabrielle (aka Gabby)🤩
Gabby loves to debunk nutrition myths and simplify nutrition information. 🕵🏼
She is passionate about helping others reach their nutrition goals, no matter what they might be. She believes there is no one-size-fits-all approach. When it comes to nutrition, everyone’s needs and goals are different. Gabby is here to give you individualized advice and provide support and guidance every step of the way!
Gabby practices from a weight-inclusive approach. She has an interest in sports nutrition, healthy eating, diabetes and heart health. 🍎🥬🥒🍣🍰
She provides services both in English and French.
When reaching out to us, you may be referred to Gabby, as we are committed to pairing you with the best dietitian for your needs.
You can soon book appointments with Gabby via our website: https://www.dietitianservices.ca/ ; keep an eye out!👀
Nous aimerions vous présenter notre nouvelle recrue: Gabrielle (ou Gabby)! 🤩
Gabby aime démystifier les mythes en nutrition et simplifier l’information en lien avec l’alimentation. 🕵🏼
Sa passion est d’aider ses clients à atteindre leurs buts nutritionnels, peu importe leur nature. Elle croit fortement qu’il n’y a pas seulement une approche lorsqu’on parle de nutrition puisque tout le monde a des besoins et des buts différents.
Gabby est ici pour vous prodiguer des conseils individualisés et vous supporter à chaque étape de votre cheminement. 🍎🥬🥒🍣🍰
Gabby est fière d’avoir une approche inclusive à l’égard du poids. Elle a un intérêt pour la nutrition sportive, l’alimentation saine, les maladies cardiaques et le diabète. Elle offre ses services en français et en anglais.
Lorsque vous nous contactez, vous pourriez être recommandé à Gabby ou à une autre diététiste puisque nous sommes engagés à vous jumeler avec la meilleure diététiste selon vos besoins.
Vous pourrez bientôt prendre rendez-vous avec Gabby à travers notre site internet : https://www.dietitianservices.ca/fr. Gardez un œil ouvert! 👀
What is your favourite way to move your body?!
Looking for an activity to do with your kids/family/friends? Check this out.
Make your own Maple Taffy (or “Tire sur la neige”). It’s way easier to make than you think.
Start off with some real Canadian maple syrup (light, grade A works best). Heat it in a large pot until the temperature reaches 115°C. This will take roughly 10 mins. You’ll notice the maple syrup gets thicker as the water evaporates.
That’s it! You’re done!
Use a ladle to pour the taffy over packed [clean] snow. Careful, it’s hot! You can still make this if you don’t have fresh snow on hand. Freeze water in a deep dish overnight and that will work the same.
Lastly, grab some popsicle sticks and start rolling the taffy.
Food is so much more than just eating. This is a fun way to bond with your people and it tastes SO SO good.
Happy maple season! 🍁❄️🇨🇦
3201 Greenbank Road
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Cottage Cheese Pasta is the perfect combo of flavours and craminess!🤌🏻👩🏼🍳 Recipe (for 1) 🍴1/3 cup cottage cheese 🍴1/4 cup milk 🍴 1/4 block light cream cheese 🍴 1 cup pasta Spicee; I used paprika, black pepper, garlic powder and onion powder 🍴cheese of choice 🍴protein of choice (I used chicken) Add your favourite vegetables to add some colours and to complete your balanced meal! - Enjoy! - #Dietitian #Nutrition #YourOttawaDietitianTeam #Loblaws #YourIndependentGrocer #cottagecheeserecipes #cottagecheese
Chocolate-drizzled popcorn 🍿 👇 Yes. Please. Did you know you could make popcorn in the air fryer? . . . #Dietitian #Nutrition #YourOttawaDietitianTeam #Loblaws #YourIndependentGrocer
HERE👏FOR👏THE👏SNACKS👏 Sometime life can get busy. Here are a few fun snack options that are easy to take on the go! What’s your favourite ‘grab and go’ snack option? #loblawsdietitian #snacks
This is a messy one but oh soooooo worth it. ☀️😎 . . . #Dietitian #Nutrition #YourOttawaDietitianTeam #Loblaws #YourIndependentGrocer
I don’t know about you but I am trying to hold onto every last ounce of fall. It comes and goes too quickly! Butternut squash is a true taste of fall but lucky for us, this squash will be around in the winter too. Just look at the colour in this dish! It has the consistency of mashed potatoes with sweetness of squash, some ricotta cheese for extra smoothness and protein and added deliciousness of roasted garlic. Turn this beautiful purée into a pasta sauce by adding some cooking water to it to thin it out OR make a soup by adding stock to it OR even just serve it alongside your favourite protein. . . . #Dietitian #Nutrition #YourOttawaDietitianTeam #Loblaws #YourIndependentGrocer #Fall #ButternutSquash
Fall is here🍂 However, it’s not all sweater weather and pumpkin spice lattes. With it brings the dreaded cold and flu season! 🤧 If you’re interested in learning about the role nutrition plays in supporting your immune health, join Glenna Martel, Registered Dietitian, on October 19th at 6:00 pm for this 1-hour webinar. She will be explaining what immunity is, going over foods that can support our immune health, guide you in building balanced meals for immunity, and providing you with tips to stay healthy this cold and flu season🥦🍅🥝🍒🍊 ✨Use this link to register: https://dietitianwebinars.ca/webinars/1886/nutrition-for-immune-health #loblawsdietitian #dietitianwebinar #immunity
You’ve heard of PB and banana before but have you tried PB and apple?!🍎🥜 This combo is a personal favourite of mine which is why I love making this peanut butter and apple air fryer toast! It’s so simple and fills your house with the smell of a warm apple pie in the oven 🤤 What do you think? Are you team PB and banana or PB and apple? 🍎🍌 #dietitian #loblawsdietitian #pbandapple
School snacks that require no prep 🙌 . . . #Dietitian #Nutrition #YourOttawaDietitianTeam #Loblaws #YourIndependentGrocer #BackToSchool
Now booking for fall! . . . #Dietitian #Nutrition #YourOttawaDietitianTeam #Loblaws #YourIndependentGrocer #EmployeeWellness
YOU DON’T WANT TO MISS THIS 🥭🥭🥭 This 2-ingredient Mango Whip has to be one of the easiest and most refreshing desserts I have tried. All you have to do is blend together 1 bag of frozen mangos and about 1/4 of a can of coconut milk. Simple as that! The finale product is creamy and delicious 🌞 What’s your favourite summer dessert?💛 #dietitian #loblawsdietitian #mangowhip
How to use probiotics this summer 👇🏼 Kombucha 🍹 Super refreshing just as is or make a cocktail/mocktail Kimchi 🍔🍕 Add it to your burger or pizza Sauerkraut 🌭 Pair it with bbq sausages and mustard Tempeh 🌱 Use it to make vegan ribs Kefir 🫐🍦 Make smoothie pops or smoothie bowls . . . #BeesInTheKitchen #BuzzBuzz #Dietitian #Nutrition #YourOttawaDietitianTeam #PresidentsChoice #Loblaws #YourIndependentGrocer
Have you tried this TikTok breakfast trend yet? 🙌 SO, SO, SO GOOD! To make the custard, you'll need: whole grain bread, berries, eggs, ricotta (or yogurt - this was used in the original video), vanilla, cinnamon and maple syrup. I had leftover batter so I put it in my mini waffle iron for a quick snack for the kids. . . . #YourOttawaDietitianTeam #Loblaws #YourIndependentGrocer
I like winter ❄️💙. I think it’s because of the way I feel when it’s freeeeeeeeeezing outside and I’m inside, cozy, wearing giant socks and holding a hot beverage. Snow also has this way of making everything outside quiet. Looking outside while inside and feeling cozy just feels SO good. . Food & beverage has this way of influencing your mood. Think about it. What comes to mind when you think about hot chocolate? I immediately feel cozy and safe while I imagine myself skating then freezing and then warming up inside by the fire with a cup of chocolatey goodness. What about coconut? I’m warm, happy and on a beach 🏝☀️. . . Today, I’m cold 🥶 - I need to bring that tropical weather into my home. I started with these date and coconut balls. I’ll have a Jamaican patty with a spinach piña colada smoothie for lunch and then I’ll make chickpea & potato curry for dinner. If I eat & drink like this all day and close my eyes at the same time, it will feel the exact same as being on the beach! Ok, I’m exaggerating but it helps a bit 😜 . . . Two-ingredient date & coconut balls. Place some dates in a bowl with a couple of tablespoons of boiling water. Move to a food processor and purée. Roll about one tablespoon of dates at a time into some unsweetened coconut and voilà! . . . #Dietitian #Nutrition #YourOttawaDietitianTeam #Loblaws #YourIndependentGrocer
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