Jasmine K., Your Dietitian at Loblaws

12/13/2022

These no-bake walnut brownies are the perfect snack!

Walnuts contain omega-3 fatty acids, a type of fat that can support your heart, brain and gut health. ❤️ 🧠

So, enjoy a handful of walnuts everyday, either in your meals, snacks, or these brownies!
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Ingredients (modify as desired):
🟢1 cup walnuts
🔴1 cup dates, seeds removed
🟢1/4 cup cocoa powder
🔴vanilla extract
🟢small pinch of salt
🔴Optional Add-ins: Sugar (for more sweetness), coconut flakes, pinch of instant espresso powder

Instructions:

1️⃣Blend walnuts in a food processor until a fine powder
2️⃣Next, blend dates in a food processor until a smooth paste
3️⃣Mix all ingredients together in a bowl until well combined.
4️⃣Press into a square or rectangular tray lined with parchment paper. Freeze for ~1 hour, and then cut into pieces.
❗️Tip: Always store your walnuts (including these brownies) in the fridge or freezer to keep them fresh.

07/12/2022

New FREE cooking webinar alert 🚨

Join my colleagues, Emilia H., Your Dietitian at Loblaws and Sarah Jean-Noel, in collaboration with Canada Beef as they prepare a delicious Marinated Flank Steak with Summer Peach and Quinoa Salad. 😋

This online class will demonstrate through delicious recipes, just how to build the ‘healthy plate’ based on Canada’s food guide proportions of whole grains, fruits & vegetables, and a variety of protein options. The program would weave in the topics of food skills and how to cook smart to save time!

Date: Thursday, July 28th

Time: 7:00-8:00 pm EST

You can register here: https://dietitianwebinars.ca/?created_by=126#webinar-list “

06/27/2022

Haven’t posted much here lately because I went on a much needed trip! ☀️ Enjoying food and sharing meals with others helps to build a healthy relationship with food. Food isn’t just fuel, it’s also a (valid) source of comfort, a way to celebrate and make new memories.

Here’s some tips about eating on vacation:
- If possible, do some research about local restaurant or dishes that are worth trying! This is helpful if you have food restrictions due to medical conditions or allergies
-Go to grocery stores and buy food for breakfast and high fiber snacks. It’s hard to stay regular 💩 during vacation, so buy some fruits, veggies, or high fiber carbs! You don’t have to eat out every meal, and it can help you save some 💰
-Don’t forget to hydrate! Some places charge for water, so consider buying a large water bottle and carrying it around with you all day.

Are any of you guys going in vacation this year? Hope you have safe travels and enjoy all the good food!

04/21/2022

Are you looking for support with your nutrition and health but aren’t sure where to start?

From April 21 – May 18 earn 50% back in PC Optimum ™️ points on all regular priced 1:1 nutrition services, including our nutrition packages 🍎
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Nutrition packages provide accountability and allow you and your Dietitian to map out and customize your nutrition plan so it meets your needs.
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Have questions or want to learn more? Book a free 15-minute consultation by visiting www.bookadietitian.ca or contact:

📞 613 483 2193
✉️ [email protected]

*Get 50% back in PC Optimum™️ points on all regular priced 1:1 nutrition services offered by our Registered Dietitians. 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 April 21 - May 18, 2022.
Offer not available in Quebec. ®️/TM Trademarks of Loblaws Inc. All rights reserved. ©️2022

04/11/2022

Reasons to cook with orzo for a quick :

While Orzo is a type of pasta, you don’t need to waste time boiling it (who has time to wait for a huge pot of water to boil 🥲)!

✅Cooks in 1 pot with your other veggies and proteins
✅Takes about 10 minutes to cook
✅Versatile and can also be eaten cold for lunch the next day! Think of…
-Parmesan, lemon and herb (above)
-Pesto sauce, peas and asparagus
-Feta cheese, tomatoes, cucumber
-in a Chicken noodle soup

Hope this adds some inspo for you!

Learn how my Toronto Dietitian Team can help you with personalized meal planning! Book a free 15 minute phone call 📞

03/16/2022

Today we celebrate dietitians as regulated health care professionals, committed to helping Canadians Live Life Well.​

I’m grateful for the teamwork and support I get from my Toronto Team.

Whether you’re looking for a dietitian to help you with women’s health, gut health, sports nutrition, or Intuitive eating, we’re just a phone call or trip to the grocery store away! 📞

To learn more about how a dietitian can help you, book your free 15 minute initial consultation at www.bookadietitian.ca.
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03/10/2022

March is Nutrition Month!
As a grocery store dietitian in Canada, I love that I can help people improve their health right where they grocery shop. 
This year's Nutrition Month theme is: Ingredients for a Healthier Tomorrow! 
Over this month, I will be sharing more about what "ingredients" I use in my practice to help my clients feel their best. Follow along for more! 

02/07/2022

🧂 🍃 Having a few go-to herbs and spices in your pantry is an easy and heart healthy way to add flavour to your usual dishes. 
🍃 Herbs: The leafy part of a plant. When using dried herbs, use 1/3 of the amount compared to fresh herbs. For example, basil pairs well in tomato-based recipes, such as pasta and salads. Oregano pairs well with beef, lamb, and in soups. 
🪵Spices: Comes from the bark, buds, fruit, roots, seeds or stems of plants. Consider adding cinnamon to your squash or sweet potatoes. You can even try a dash of smoked paprika or curry powder in your roasted veggies. 

Need any spice and herb combinations? Let me know and I’ll make a reel for you!

02/04/2022

Week 2 of Martina and I’s Forget the Weight Feel Great program ✅

This week we discussed MINDFUL EATING:
🥝What Mindful Eating is and benefits of Mindful Eating
🥝Our 7 step process to mindful eating
🥝Tips and tricks to help with emotional eating, diet culture and social situations

As a dietitian, mindful eating is an important piece of the 🧩 to help us feeling our best. Using our senses to truly taste our food and honouring our hunger and fullness cues is just a few ways we can incorporate mindfulness.

Week 3 will be all about the Nutrition Essentials for a healthy and nourished body.

If you’re interested in our series, be on the lookout for our second round of the program later this year! ❤️

01/12/2022

5 reasons to prepare a big batch of soup:

🥣It’s warm and comforting in the winter
🥣 It’s an easy way to incorporate plant based proteins in your diet, like beans and legumes
🥣 You can also use up the veggies lying around in your pantry and fridge
🥣 You can freeze half and use it for meals another week
🥣 During stressful weeks, it can be easier to slurp up a big bowl of pureed soup instead of harder textures (didn’t think of that, did you?!)

What’s your favourite soup to make during the winter season? Share in the comments below!

01/10/2022

I am so excited to offer Forget the Weight Feel Great. Join my 6 week virtual group program!

This program is designed to provide the support you need on your health and wellness journey.

In six weeks, you will be guided to identify the eating habits and lifestyle factors that influence your relationship with food. Our experts and resources will provide long-term strategies to help you make peace with food while focusing on what really matters: your health and wellness, not the number on the scale.​

Together, we are committed to helping you achieve your health and wellness goals.​
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Includes:​
· 6 x 1h sessions with your group and a dietitian​
· Exclusive nutrition resources​
· Free 15 minute chat with the dietitian after the series is complete
⭐️ BONUS ⭐️ Until Jan 24, 2022, receive 50% back in PC Optimum Points! That’s a $125 value!

Sessions start every Thursday, beginning Jan 27th, from 5:30pm-6:30pm until March 3rd. To book a spot, simply contact me or pre-register online (I will contact you)!

https://dietitianwebinars.ca/webinars/1548/forget-the-weight-feel-great-w-martina-and-jasmine-ontario-only

12/29/2021

Hello to my new followers! 👋

I am a registered dietitian for Loblaw in Toronto, Ontario. Currently virtual, and I will resume in-store sessions when it is safe to do so! My services include 1:1 sessions, personalized Shop with the Dietitian tours, group workshops, and corporate wellness presentations.

Some fun facts about me:
🥜 I love all-natural peanut butter! If you’ve had a session with me, I’ve probably recommended it to you.
🏃🏻‍♀️ My favourite hobby is going to the gym or running.
🍇🍐🥯🥐🥔I’m always thinking about food one way or another- meal planning for my clients, new recipes to try, etc.!

Basically, I’m a food-obsessed RD who is passionate about her clients. What do you want to learn about next? Let me know in the comments!

11/26/2021

Snack ideas Peas!

Check out this dry roasted pea snack! Peas contain that plant based protein and fiber. 🌱

Available in a variety of flavours, consider this snack if you:
-require a snack that keeps you full
-are eating gluten-free
-need something that is nut and peanut free
-love Canadian grown products

This is not a sponsored post.

11/24/2021

Are you a mac and cheese fan? 🧀

Ready in only 17 minutes! Roast some veggies on the side while you’re at it, and you’ve got a convenient dinner option for the family.

I love finding products in store for my clients. It’s fun to try new things- what have you tried lately? Share below!

11/11/2021

30 minute Soba Noodle “Lo Mein”

Deets:
🍜 Boil buckwheat noodles for 4-6 minutes as directed on the package. Rinse well with cold water.
🥕Dice veggies of choice, above I included carrot, bok choy and mushrooms. Sauté and cook in a large frying pan with a bit of oil.
🍶In a small bowl, mix together soy sauce, rice vinegar, sesame oil, chopped green onion, minced ginger and garlic, and some water. Adjust the proportions to your taste!
I usually add soy sauce to vinegar to sesame oil in a 3:2:1 ratio.

Lastly, mix everything together in a frying pan over medium to low heat. Add frozen edamame beans and let it defrost while mixing everything together!

11/10/2021

Fibre Supplements 💊
💊Working in Gut Health, my clients often wonder if they need a fibre supplement:
-Most people benefit most from getting the fibre they need from foods such as veggies, fruits, whole grains, and legumes!
-There are a lot of different types of fibres in our food and supplements. They each provide different results. A commonly known one is psyllium fiber (Metamucil), but there are others as well (see above).
-Some people may benefit from specific fibers. You can do this with food modification (ask your dietitian) or supplements.

Be careful about trying a new supplement without understanding how it fully works! If you’re struggling with your digestive health, book a free 15 minute chat with me. Link is in my bio!

11/08/2021

Colourful Fall Quinoa Salad

Inspired by the fall colors and in-season produce, this was my lunch prep last week 🤩:
🥗Quinoa- a whole grain
🥦Broccoli STEMS- I sliced off the hard outer layers and chopped up the inner core
🎃 Butternut Squash- sautéed in the pan with my broccoli stems, rosemary and olive oil
🍅Pomegranate arils
🍶Dressing: Olive oil, balsamic vinegar, dijon, and maple syrup

To keep this vegan, I omitted goat cheese, but you could definitely add some!

11/04/2021

🚨 It’s back!! 🚨 Get 50% back in PC Optimum™️ points on all regular priced 1:1 nutrition services offered by our Registered Dietitians.

To learn more, view my story highlights Services, or click the link in my bio or, contact me directly!

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 November 4 and January 12, 2022
Offer not available in Quebec.
®️/TM Trademarks of Loblaws Inc. All rights reserved. ©️2021

11/03/2021

10 minute lunch idea: Tuna Avocado Fresh rolls!

Deets:
🥑 Canned light tuna mixed with lemon juice, mashed avocado, green onion, garlic salt
🥑 Rice paper
🥑 Veggies of choice, I used pre-wash baby kale and spinach and fresh mint leaves
🥑 Kimchi!

Method:
1. Wet rice paper thoroughly with warm water. Put on your plate.
2. Layer your tuna, veggies and kimchi in the middle. Fold in the two sides, and roll it up.

Not your traditional fresh roll, or tuna wrap, but it did the job for a filling and quick lunch 😅

10/27/2021

Easy Weeknight dinner: Breaded fish filets!

1. Dunk your fish filets (I used haddock), into a beaten egg, and then into breadcrumbs + grated cheese mixture
2. Place into an oven safe fish lined with parchment paper
3. Bake at 400 F for 20 minutes or until you can flake with a fork

Meal prep tip: roast veggies along with your fish, and prepare a grain such as brown rice or quinoa while your fish and veg are baking!

10/22/2021

👋 Hello from my In-Store Dietitian Booth!

Here, you can find my nutrition brochure and contact info.

Come by weekly for updated recipe cards for breakfast, easy weekday meals, and fun ways to try unfamiliar ingredients!

I plan to spend a few hours here each week in case customers would like to drop by to ask a quick question about nutrition, or pick up a free sample.

Looking forward to meeting more of you, Leslieville!

10/14/2021

IBS Friendly Meal Planning Tips:
1. You don’t have to avoid all high FODMAP foods
2. Small servings of FODMAP containing foods may be ok!
3. With some substitutions, you can still enjoy your favourite dishes 😋

Meal Planning with Irritable Bowel Syndrome (IBS) can be stressful and confusing. Tanya Hill, RD and I are here to take some of that confusion away! Join us in our 3 week series, Gut Instincts to learn more about IBS and how to manage it with food. AND, you’ll get a 1:1 60 minute assessment with one of us!

Dates: Oct 19th, 6-7pm, Oct 26 and Nov 2.

To pre-register, click the link below. Price is $198 per participant, and you will get 100 000 PC Optimum™️ Points. Full details are on the website.
https://dietitianwebinars.ca/webinars/1400/gut-instincts-your-journey-to-ibs-support-with-tanya-and-jasmine-ontario-only

*100,000 PC Optimum™️ points awarded with purchase of any Gut Instincts webinar series (Cost $198). Offer cannot be combined with any other offers or discounts. Dietitian services available in select provinces and stores and now also via phone / virtual consults. We are not obligated to award points based on errors or misprints. No cash value. No adjustments on previous purchases. Offer valid until November 10, 2021. Offer not valid in Quebec.

10/12/2021

Go with your gut and discover the tools required for living confidently with IBS in our 3-week webinar workshop.

Join Tanya Hill and I in our Tuesday evening sessions beginning Oct 19th, Oct 26th and Nov 2 from 6-7pm.

• How food impacts the symptoms of IBS

• How to take effective steps with food

• How to manage IBS symptoms that go beyond food

• Plus a 1 hour individual nutrition assessment with a Registered Dietitian

Includes:

• 3 x 1h sessions with your group and a dietitian

• Exclusive nutrition resources

• 1 hour individual nutrition assessment

Pre-register below, and Jasmine will contact you for payment and a free 15 minute consultation:
https://dietitianwebinars.ca/webinars/1400/gut-instincts-your-journey-to-ibs-support-with-tanya-and-jasmine-ontario-only

10/06/2021

Tropical Fruity Oat Bowl!

Life has been hectic between my move and this awesome PC Optimum offer! That means meal planning is super important to help me stay focused, energized, and resilient to stress.

I picked up this frozen fruit blend and tried it for breakfast today. Passionfruit, dragon fruit, and pineapple! Did you know? Passionfruit contains ❤️ healthy soluble fiber!

🥣 3 ingredient, 3 minute Oat bowl Deets:
1. Large flake oats microwaved for 60 sec with water
2. Added frozen fruit and microwaved for another 60 seconds
3. Added greek yogurt and spooned the fruit and juices on top.
4. I also added some h**p seeds on top after!

10/05/2021

Jasmine K., Your Dietitian at Loblaws updated their address.

Jasmine K., Your Dietitian at Loblaws updated their address.

10/04/2021

Take the confusion out of food choices by speaking with a Dietitian and get your personalized nutrition care plan.
⠀
For a limited time, earn 50% back in PC Optimum™️ points on all nutrition services between September 16th and October 6th.
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Nutrition Packages 📦
🍏 2-hour = 100,000 pts
🍏 3-hour = 150,000 pts
🍏 5-hour = 250,000 pts
🍏 9-hour = 450,000 pts
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A La Carte Services 🛒
🍎 Any 1-hour service (Nutrition Assessment, Follow-Up, Shop with Your Dietitian, Pantry Refresh) = 50,000 pts
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🍎 Any 30-min service (Follow-Up, Shop with Your Dietitian, Pantry Refresh) = 25,000 pts
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If you’re interested in booking, or have any questions, feel free to contact me.
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📞 613-483-2193
✉ [email protected]
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Get 50% back in PC Optimum™️ points on all regular priced 1:1 nutrition services offered by our Registered Dietitians. 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 September 16 and October 6, 2021. Offer not available in Quebec. ®️/TM Trademarks of Loblaws Inc. All rights reserved. ©️2021