Nutrition Bites

10/09/2026

Burning bush habanero peppers are keeping it hot 🥵 this fall 🍁 in my garden & kitchen.

DYK: The Niagara region has an extended long harvest due to its microclimate made by the ice aged Niagara escarpment. The warm lake keeps the temperature warmer and the wall of the escarpment traps and re-circulates it like a heat humidifier.

Where we live can shape what you eat, and then affects your nutrition and health.

I want to know about YOU!

What foods are plentiful where you live?
Do you grow anything yourself?
What would you love more of?

10/06/2026

Looking for a low cost way to get some meal prep ideas this Fall?

We have a 5-day (start anytime) program that emails you every day to keep you on track. You get the menus, recipes and grocery list right away. And for the next 5 days you get nudges to keep you on track and give you over food cost savings & health tips to think about.

"For less than a cup of coffee", you can have at least 2 weeks this fall where you can just follow an easy plan.

If you FALL in love with it :), you can re-use them over and over again. If not, book in with one of our RDs and we can help build you a more personalized plan!

Get your Fall 5-Day Menu Plan here: https://l.bttr.to/uc43g

10/04/2026

BONUS FREE VEGGIES & FRUITS!

Get $15 off the produce box for a very limited time
Instead of $10, grab this bonus with my link.

https://rc-refer.com/sandra-n21im1

Boosted referral offer ends 11:59 PM ET, October 14th, 2026.
https://www.nutritionbites.ca/post/odd-bunch-review

*I will receive a referral credit when you use my link.

Grocery prices are a lot right now — and The Odd Bunch is helping. Rescued produce, up to 50% off, delivered to your door. $10 off!

09/22/2026

A little more support. A lot more direction.

Ready to make changes to your health, but not sure where to start?

Our Nutrition Bites Health Pathways are designed to give you the education, personalized support and practical tools to help you move forward — without trying to figure it all out on your own.

✨ Each Pathway includes:

🥗 3 personalized sessions with a Registered Dietitian
🎓 An online nutrition course you can work through at your own pace
🍽️ A BONUS meal plan to help put your learning into practice

Choose the pathway that fits your goals — from blood sugar and heart health to gut health, GLP-1 support and more.

It’s more than a single appointment. It’s a guided journey with your RD, combining education and individualized support so you can build changes that actually fit your life.

💚 Learn. Plan. Practice. Feel supported.

Explore our Health Pathways:
👉 https://www.nutritionbites.ca/health-pathways

Not sure which one is right for you? Send us a message or book a free Meet & Greet — we’re happy to help you find your starting point.

We know that every person who reaches out to us, from coast to coast, has a unique story, unique struggles and unique goals.​

09/09/2026

Fellow PHEcs (Professional Home Economists) are sharing live cooking classes in October with Diabetes Canada . Registration is free.

Some of you know that I have a cooking class online group myself. And once our new location renovations are completed, we hope to host cooking demos like this monthly in Niagara.

Register to save your spot: https://www.diabetes.ca/community-and-events/programs-and-events/in-the-kitchen?utm_campaign=itk2026&utm_source=meta&utm_medium=feed&fbclid=Iwb21leAUOD0VwZG9mBWV4dG4DYWVtATAAYWRpZAGrMq_wjaV6c3J0YwZhcHBfaWQMMzUwNjg1NTMxNzI4AAEeuIEfU128Wnj-7xrlhr13TYXL59svayKlaQyOZXgFuHBPe9bKBQrj8558iLI_aem_fcisiaLmQzz1bEsUgWVwhw&utm_id=120245493547990490&utm_content=120245498588710490&utm_term=120245493548760490

EVENTS In the Kitchen 2026 Date Oct 06 - Oct 27, 2026 Location Virtual Take back your kitchen! Eat with joy, improve your confidence, and have fun while you do it!Tired of the same old dinner ideas? Struggle with creating a balanced meal? Lack time, knowledge or know-how in the kitchen? We are back....

09/06/2026

Tired of feeling tired — even when you're "doing everything right"?

A lot of the people who sit down with us aren't looking for a stricter list of rules.

🔋They want their energy back.
🍴They want to trust their own hunger again instead of second-guessing every bite.
🪜They want to stop watching their health slowly slide in the wrong direction and actually feel like themselves.

That takes more than a meal plan — it takes untangling the stress, the history, and the time pressures underneath it. That's the work.

📍 St. Catharines & virtual across ON, NS, NB, AB, BC

Ready to start untangling yours?

Book a free discovery call — link in bio.

09/06/2026

09/06/2026

Summer is sliding out into my favourite season: Fall 🍁🍂!

Warm days, cool nights and fresh local food (maybe just a few steps into your backyard!) in huge amounts.

For some, this season brings back routines (work, school, projects, sports). Stews, 🥘 soups and sheet pan meals start making a return too.

My nutrition addition:
🤏Sprinkle in lentils to boost the protein.
🥫Add canned ones right before serving (rinse first).
🫘Add dry ones with extra water/tomato juice/broth & simmer.

08/28/2026

Funny 😂 Friday... But for real! Who else? It's tomato 🍅 season. Are you ready?

08/26/2026

Using a Registered Dietitian is highly recommended when using medications known for weight loss.

Newly Released Study concludes: Structured dietetic care should be regarded as a fundamental component of the pharmacological management of obesity, especially as GLP-1 RAs (Ozempic, Wegovy, Zepbound, etc.) and incretin-based therapies become more prevalent.

Dietitians are well positioned to help:
- optimise nutritional adequacy,
- preserve lean mass,
- manage gastrointestinal symptoms, and
- support sustained weight maintenance.

Nerd 🤓 Reading: https://www.mdpi.com/2072-6643/18/16/2643 #