Sabrina Donato, Holistic Nutritionist

01/11/2020

10/17/2019

I am so excited to announce that I am now offering an exciting new service called Nutrigenomix. It is a simple genetic test using your saliva that will allow for personalized nutrition recommendations that are based on your DNA! Check out www.nutrigenomix.com to see how this simple test is the key to unlock your potential to reach optimal health!
Email me to book your appointment.
[email protected]

04/10/2019

Summer is right around the corner!
Join Sabrina Donato, our Holistic Nutritionist on a 21-day Tune Up Program.

Sabrina will guide you through three weeks of eating clean so by the time the first long weekend of summer rolls around, you will be feeling amazing!

Program includes, 3 weekly meal plans with grocery list and prep guide. We are making it super simple for you to eat clean and feel awesome.

Book your appointment with Sabrina today to get started!

01/22/2019

CANADA'S NEW FOOD GUIDE IS OUT......on my birthday!!!!!!

The new guide scrapped the traditional four food groups and serving sizes and focuses on emphasizing a plant based diet with recommendations for non-meat protein sources, drinking more water and cooking at home.

This is a great start to educating people about healthy eating. It supports more of what I recommend to my clients.

Check it out at: [email protected]

Let me know what you think.

01/21/2019

PREPPING MAKES PERFECT!

Taking the time on the weekend to meal prep will set you up for success in enjoying balanced meals which will help you achieve you health goals faster. Instead of settling for take-out or junk food because you just don't have time or are just to tired.

Here are my tips for successful prepping:
✏️ Take some time at the end of the week to plan out you meals for the upcoming week.
✏️ Based on your planned meals make a shopping list.
✏️ Pick a day at the end of the week to go grocery shopping.
✏️ Take some time on the weekend to prep as much of your upcoming meals as possible. For example, cut and wash all ur veggies and fruit, cook any protein needed for the different meals and store in the fridge, cook anything that can be stored in the fridge for a few days.

Prepping meals is the KEY to eating healthy well-balanced meals. It makes your life so easy in a super hectic world. Any prepping you do will save you time during the week and reduce any stress that comes with preparing weekday meals.

Want to try meal prepping but don't know where to start? Contact me and I can guide you through meal prepping that will save you time and money on your grocery bill!!
Email me at: [email protected]

01/18/2019

CITRUS SEASON IS IN FULL SWING!! 🍊🍋🍊🍋🍊🍋🍊
The natural growing season for citrus fruits like oranges, grapefruits, lemon, tangerines and limes is between November and March.
This is the best time to indulge in these delicious fruits because they are at their peak of flavor and nutrient density.
Citrus is most commonly thought of as a good source of vitamin C. However, citrus fruits also contain an impressive list of other essential nutrients, including:

🍊both glycaemic and non-glycaemic carbohydrate (sugars and fibre)
🍊potassium
🍊folate
🍊calcium
🍊thiamin
🍊niacin
🍊vitamin B6
🍊phosphorus
🍊magnesium
🍊copper
🍊riboflavin
🍊pantothenic acid
🍊phytochemicals.
Enjoy all the varieties of the citrus fruit that nature has to offer!

01/16/2019

STAY EXTRA WARM THIS WINTER BY EATING SOUP!
☃️❄️⛄🍜🍵
According to the wisdom of Chinese Medicine and Ayurveda, the digestive system works by warming up the food we ingest in order to convert it into energy and blood production.
In the winter months it is a good idea to eat more cooked foods such as soups and stews because it aids in better digestion and saves the body from having to use it's own energy, to heat the food up. Instead, our internal energy can be used to warm our body up, rather than our food.
So enjoy an nice bowl of your favorite soup!
Stay warm my friends!!

11/14/2018

Woke up to a reminder that winter is coming. Which then reminded me of my mom saying, 'Don't go outside without a coat! You'll get sick! .
This got me thinking, can you catch a cold from going outside without a coat?
Contrary to popular belief, being cold is not, by itself, going to make you catch a cold. Colds strike when you come in contact with bacteria and viruses. So maintain smart hygiene habits like, keeping your distance from sick folks, wash your hands regularly and disinfecting high traffic surfaces.
That said, cold weather may dry our the lining of your nose, leaving you more vulnerable to an infection. As well, prolonged exposure to the cold may suppress your immune system. So maybe my mom was onto something!
Bundle up my friends!

11/14/2018

As we move into cold and flu season it's important to start introducing more immune boosting habits into your daily routine.
My favorite...ginger, lemon and honey tea. 🍵
This tea is a revitalizing beverage. All these ingredients have their own natural medicinal qualities and when combined, they create a calming and relaxing tea that can ease cold and flu symptoms and boost your immune system.
I make a big pot and store it in the fridge. Every morning I warm up a mug and enjoy!
It's super easy to make, just cut up a few pieces of ginger, one lemon, add them to a pot of filtered water along with honey to your preferred sweetness. Let it all boils for 30 mins and viola!!!!
What's your immune boosting secret?

07/13/2018

SO EXCITED!!!!!!!!! My website has officially launched!! 🎉🎉🎉🎉
Link is in my bio.

Learn about my simply healthy food philosophy, try some amazing recipes and pick up some helpful information and tips on anything wellness.
Let me know what you guys think .

06/30/2018

This B!+¢π is stacked! 🍌🍯🥜
Check out this nut butter and jelly sandwich stacked with banana. This ain't your mom's classic PB&J sandwich!

Filled with my homemade berry and lime jam on marble rye bread, this sandwich packs a flavour punch.👊

Fun fact: I dislike PB&J sandwiches. I like the two spreads on their own but not together. Am I the only one in the world who doesn't like this classic?

Even though I don't care for it I do agree that it can make for a good snack if it's made with jams that are not high in refined sugar and not on white bread.

Be creative, turn this classic into a nutrient packed snack that your whole family will enjoy!

06/28/2018

If today's great weather is an indication of what's to come this long weekend then I'm all in!! 🌞😎

I hope you are having some great sunshine where ever you are. 🌞

Always remember to enjoy the sun safely by wearing sunscreen, hats and sunglasses. Protect yourself from the sun's harmful UV radiation as it can cause premature aging and harmful diseases.

NEXT TIME you're out enjoying the sun make sure your wearing the right sun protection by following the shadow rule:

🌞If your shadow is longer than you are tall, UV exposer is low.

🌞If your shadow is shorter than you are tall, UV exposure is higher. So take the necessary precautions.

Happy Canada day! 🇨🇦

06/12/2018

When people find out I'm a Holistic Nutritionist the first thing they ask me is, are you vegan?.......My answer is, No, I just love all types of food too much! 😍
I have no particular diet preference. Instead I focus on eating food that is natural, alive and good quality. I avoid highly processed foods and just keep things fresh and simple.
Everyone is different so there is no perfect diet that fits all. It's about what makes you feel good and what you believe in. Most importantly, making sure that the lifestyle you choose provides you with the proper intake of nutrients.
So here's one of my fav classic Italian meals, sausage and peppers. Traditionally the meat is pork but I prefer to use turkey sausages and make sure the quality of my meat is top notch. I always buy local, free run, antibiotic free and grass fed meat so I know what I'm eating is good quality.
Choose a lifestyle that suits you and makes you feel good. Don't make things more complicated than it has to be.
It's all about being simply healthy.

06/08/2018

Elections (for my fellow Ontarians)...Stanley Cup finals (Way to go Washington!)...End of the week fatigue...Is anyone else feeling the extra tired today??
TGIF!! We made it to the weekend everyone. 😀
Don't forget to relax and recharge this weekend and for those of us who work inside, get out and soak up some vitamin D.
Vitamin D is important for normal growth and development of bones and teeth and strengthening the immune system by improving resistance against certain diseases. It also is key in helping to reduce depression because it plays a role in regulating mood.
Get out there and soak up the sun! (Put sun screen on ☺️)

06/07/2018

to enjoying super sized glasses of sangria in Spain. 🍷🇪🇸
Spain was one of those places I didn't really know what to expect and it totally blew mind! From its unique architecture to its amazing food, Spain surely did not disappoint!
It so important to take the time to explore new territory. Whether it's a new city or a new country. Get out and enjoy what this world has to offer. My favorite thing when traveling is enjoy the local foods.
Life is meant for good friends and great adventures!
Get ready to:
Learn🔸See🔸Do🔸Read🔸
Explore🔸Question🔸Laugh🔸
Grow🔸Improve🔸Smile🔸
Try🔸Write🔸Share🔸Imagine🔸
Connect
Where is your next adventure taking you?

06/06/2018

Destination...The weekend 😎
We made it to the halfway point!
Happy Hump Day 😀
Some weeks can seem so much longer than others it just depends on the perspective you have (and the workload!). Focus on your for the week and maintain a positive attitude and you will get things done.
Any interesting weekend plans?

06/05/2018

Starting the day with the an Avocado Mint Smoothie...So Good!
Give it a try! All you need is:
🥑 Avocado
🥑 Mint leaves
🥑 Unsweetened almond milk
🥑 H**p hearts
🥑 Ripe banana
🥑 Honey (if you want more sweetness)
This smoothie is packed with protein and good fats. It's a perfect way to get your day started right or after a workout.
Enjoy!
**p **phearts

06/04/2018

Risotto is a dish that is often associated with fancy restaurants, but really, it's the epitome of Italian home cooking and comfort food.
This is a northern Italian rice dish cooked in a broth to a creamy consistency.
Risotto is very versatile, because you can make it with vegetables, meat or fish. So any foodie can enjoy this creamy delight!
Typically, it's made with arborio rice but you can easily switch that for brown rice to give this meal an added nutrient boost.
My go to risotto dishes are asparagus or mushroom. I whip this meal up in 30 mins or so during the week and enjoy every last bite!
Give this dish a try. Trust me it will become one of the regular meals in your rotation because everyone will love it!
Buon' appettito!

06/01/2018

We are officially half way through the year! ⌛✈️
More importantly, 20 more days until Summer!!!! ☀️🏖️🔆🕶️🌞😎
Mind you, we have been experiencing summer like temperatures and it's fantastic. 😎
Enjoy your weekend and do something fun!

05/31/2018

Gettin' our hands dirty for the opening season of Garden Club! 🌱🌿🍎🌾🍆
Want to start your own Garden Club at the office??
All you need is a space to plant such as, planter boxes or a patch of dirt, a few gardening tools and enthusiastic colleagues ready to get their hands dirty.
Gardening has some very positive health benefits.
🌿 It's an excellent way to boost physical activity.
🌿Improves mental health and outlook.
🌿Allows you to harvest foods at their peak nutrient levels.
🌿Connects you to nature and can relieve stress.
If you don't have space to garden at home then consider an office garden or joining a community garden club. You will get to meet like-minded people and enjoy delicious fruits and veggies while taking in the outdoors.🙂
Get gardening everyone!

05/30/2018

Don't focus on what you're up against. Focus on your goals and try to ignore the rest. 👀
Rise and grind!
It's hump day!

05/29/2018

CARBS...😱😱😱😱😱😱😱
Did I scare you?!?!?
Carbs have gotten such a bad rap over the years especially with the Low Carb and No Carb craze that hit in the early 90s.
What people failed to understand is that not all carbs are bad. In fact, carbs are one of the three key macronutrients our body needs to sustain itself (protein and fats are the other two).
What is a carb?
Short for carbohydrates, it refers to sugars, starches and fibre found in fruits, grains, vegetables, syrups, processed foods, milk products and more.
Why is it important?
Carbs provide energy in the form of glucose, which is your body's main energy source and it's a good source of vitamins and minerals. It also supports digestion by providing nutrients to the good bacteria in our gut.
What happens if I don't eat carbs?
Without this first source of energy for your body, protein from our muscles will be used as energy. Meaning that our body will effectively eat it's own muscles! It is also an unbalanced way of eating which can have negative effects on your body.
The key here is choosing the right type of carb that will provide you with a good source of energy along with vitamins and minerals. Stick to complex carbs like, fruits veggies, whole grains such as, millet, eye, red fife, barley, etc., And stay away from simple carbs like any white bread or pasta. Anything white has had all its nutrient stripped from it so it has no nutrient value.
So enjoy that nice slice of sour dough bread at lunch today and just remember to keep things balanced because the key to healthy eating is a well balanced diet.
Mangia il pane che ti fa bene! 🙂

05/28/2018

Who could use a little Monday motivation?
☺️
Monday is a hard day only for those, who perceive it negatively.
🙂
Try to think positively and don't let unhappiness and sadness be related to Monday. Share your enthusiasm, hope and good expectations with others.
😀
Happy Monday everyone!

05/26/2018

The never ending journey of learning. ❤️
📚📖
The science of nutrition is very young in comparison to other topics. So it's crucial for me to keep on top of the latest studies or perspectives in order to help my client achieve their goals.
📖
It's important that you ask questions and seek the answers from credible sources when it comes to nutrition to understand what is right for you since everyone's needs are very unique.
📖
Why are you going gluten-free? Because you read a book about it? Make sure you discuss your health choices with your Doctor or Nutritionist to ensure that it is right for you.
📖
Do you have questions about your health choices? I can help answer your questions and put you on the path to a healthy lifestyle. 😀

05/25/2018

Your Nonna knew what was up when she picked dandelion greens right off the side of the road!....Does anyone remember that?!? Seeing a bunch of Nonnis picking cichoria right off the highway!! Such an Italian thing to do!!! 🇮🇹🇮🇹
Dandelion greens have a bitter taste which gives it major detox benefits. It supports the liver and kidneys and boosts digestion which in turn gives you clear glowing skin! Did you know, just a handful of these greens has over 100% of your daily vitamin A needs. They also have diuretic properties which reduce bloating.
I can go on and on about its benefits but I'm going to stop here and just say, go pick some cichoria and enjoy all the benefits it has to offer! Nonna ALWAYS know best! ❤️
Note: I don't suggest eating dandelion greens picked off the side of the road because they could be contaminated with all kinds of pollutants. You can find them at your local supermarket or farmers market. Or better yet, grow them yourself!

05/24/2018

Here's what's for lunch....Greek Salad 🥗

Yesterday, I prepped all the ingredients and filled mason jars for easy travel. Today, I just empty everything into a bowl. Top with olive oil and vinegar and enjoy!!
If you like to pack salads for lunch don't forget the most important ingredient...the protein. Otherwise, you will be starving 20 mins after you eat. Having a good protein source in all your meals is the key to staying fuller longer and maintaining good energy levels throughout the day. I chose to use chickpeas as my protein source in this salad.
Enjoy lunch everyone!

05/23/2018

Broccoli and Chicken Stir-fry 🍲😋
Quick and delicious!
Broccoli is a great source of vitamin K and C, folate and also provides potassium and fiber. Vitamin C builds collagen, which forms body tissues and bone. It is also a powerful antioxidant (anti-aging superpower!)
So eat your greens my friends because they pack a nutrient power punch!!
Vegetarian? Use tofu instead of chicken.
What's your favorite broccoli recipe?

05/22/2018

Pizza is ALWAYS a good idea but pizza cooked on the BBQ is the best idea EVER!!!!!

Homemade pizza topped with your choice of veggies can make for a delightful meal!

Indulging every once in a while is good for the soul and swapping low nutrient dense ingredients for better quality ones make this a guilt free meal!

Trust me I'm Italian, I know pizza! 😉🇮🇹🍕

Buon' appettito!!

🍕

05/22/2018

Spent some time in Niagara Falls and promised myself that between meetings I would get out and enjoy the natural beauty.

I woke up extra early to soak up the sites but to my luck it was a foggy morning so there wasn't much to see...or so I thought. Turns out fogs makes for some great pics!

There was something calming about walking through the fog and just hearing the power of the falls. It totally recharged my energy. I highly recommend you try early morning walks as they give you the opportunity to clear your thoughts and see nature in its untouched beauty. It's a total energy recharge and a great way to start your day!

Get out and smell the roses everyone!

05/14/2018

Starting my Monday off right with Organic Lavender Sencha..🍵

I wish you could smell the amazing aroma this tea has...oh what you can! Check out to order your cup!
This company stands for everything I like, sustainable, supporting local farmers, ethical practices and delicious tea!
Next to try... Organic Elderberry Hibiscus tea 🌸