Bonnie Wisener, RHN
2174 Major Mackenzie Drive Maple, ON, Canada

Happy National Daughters Day to our 3 Incredible humans and a bonus that they enjoy having mimosas with their mama at brunch #nationaldaughtersday

This mornings breakfast brought to you by: Creamsicle Smoothie 2 frozen bananas 2 large Oranges 1 1/2 cups plain @yoso YOATS yogurt ( can exchange for plain Greek) ... 2 tsp vanilla 5 tbsp @manitobaharvest hemp hearts Serves See more

Today was spent counselling clients from age 15 to 75 about the many benefits of adding variety to their diets. Many of us get stuck in patterns where we eat the same basic meals on a weekly ( sometimes daily - looking at you breakfast!) basis. Not surprisingly this results in a lesser overall amount of different micronutrients Challenge yourself to eat more varieties of food. Start with fruits and veggies.... Eat the rainbow isnt just a cutesy motto ( though it is cute). Eating more variety can be so helpful for everything from gut health to weight loss. Can you make sure to eat at least 10 different ones each week. Drop your favourite food Emoji in the comments if youre gonna give it a try. Mine is and always will be . Whats yours? PS - tonights dinner featured some yummies made in the air fryer -Brussels sprouts with onions , garlic and nutritional yeast -cauliflower with garlic and hot paprika Plus an Israeli salad and Sweet and Sour Chicken.

Not to brag but my superpower is helping people feel 10/10. One of the questions on my intake form asks clients to report their current energy level out of 10. Sadly, I rarely see someone report higher than a 6 /10 before we begin to change that. The other day, one of my clients reported a 10/10. She just began her shift 2 weeks ago. 2 weeks ago she reported her energy to be 4-5/10. ... Think of how you feel this minute. Can you imagine feeling like your energy can increase by 100% in just 2 weeks? That is exactly the potential power of food and nourishment. BOOM! Contact me to book your complimentary discovery session. PS - my other less impressive superpower is procrastination. What is your superpower? See more

So often we think its the big things. The big moments in life. The big commitments we make. The big decisions. In fact,the road to wellness is paved with little decisions. Moment by moment decisions. Its not the highly restrictive and often long term approaches to diet like low fodmap , ketogenic or intermittent fasting that lead to wellness. These approaches and others may be right for you and may even be of diagnostic significance if they help to retrieve and un...derstand the root cause of what is making you feel unwell. The best part about them is that they are a step in the right direction. They are an acknowledgement that the status quo may not be going well for you. They are an example of empowerment and an exploration of what might help. They may be part of your journey but your 2 week, 3 month or even one year commitment to them isnt whats important. What is important is the step you take each day to figure out what is wrong or even what is going right. Its the decision you make at breakfast. The choice you make regarding a social situation. The plan you make to get better rest this weekend. Those are the important minute by minute decisions that will improve your state of wellness and help you be proactive with your health. Keep up the good work. See more

So grateful to spend my days working with clients like this woman. She is committed to her long term goal and to incorporating her newfound knowledge about what works for her body. She has accomplished a lot. She is still persevering on the weight loss front, but her blood sugar dropped within the first few months. This feedback means a lot to me because Im glad that she is enjoying the process and feel like we have developed a true partnership.

# **Are you a teacher? I salute you. Thank you for your dedication and hard work. ** # **I know this isn't an easy time.** ## Who is taking care of you? **September Back -To-School Special $50 Off any "Teach Me to Meal Plan" package.**... You want to make sure that you are eating healthfully, yet, each day you run through your front door and realize that you are starving because you haven't eaten since lunchtime, you have no idea what is for dinner, you are exhausted and in no mood to begin to cook from scratch - so takeout it is. And then...you regret it. You feel crappy, and promise yourself that tomorrow you will do things differently. And then... Let me help. ***The Teach Me to Meal Plan package includes:*** * ***1-2-3 Tips on how to best plan and prepare your week so that you are eating nourishing, healthy and stress free meals. *** * ***2 week healthy meal plan *** * ***Plan ahead - Breakfast, Lunch, Dinner and Snacks. *** * ***Delicious, healthy, easy to prepare recipes*** * ***Shopping Guide*** * ***Healthy Packaged Snack Swaps*** Teachers save $50 -Use your benefits before end of year. Contact me to purchase your "Teach Me To Meal Plan" Package. *Invoices provided for insurance purposes. *

Are you even really a nutritionist if you dont record Facebook group videos from your car? Asking for a friend. Have a great week everyone. In case youre wondering ...the video was promoting an upcoming feature on my thoughts on elimination diets. This week Ill be sharing why more is more. I strive to help people with digestive issues have the most liberal and sustainable diet. Ill be sharing some thoughts on low fodmap, keto, and other restrictive diets in my Shift in...to Healthy Habits for Digestive Health Facebook group this week - click link in my bio to join. https://www.facebook.com/groups/shiftintohealthyhabits

Looking for an easy way to get more veggies into you day ( and who isnt?)? Raw veggies not your thing? This one bowl,freezable veggie bake checks off so many boxes. rainbow of colours means multi vitamins and minerals packed with gut nourishing, hormone balancing, blood sugar friendly and filling fibre ... great source of plant based protein freezes in portions that can be easily accessed when planning falls short. DELISH!! Nourishes gut health, balances blood sugar and keeps you fuller for longer than a salad might. Go to https://bonniewisener.com/shift-veggie-bake-freezable/ Or click link in profile See more

Feeling a bit creaky these days. Not enough regular movement and a lot of time at my computer on zoom. Ive just made a commitment to start every day for the next 30 with this morning stretch gentle flow yoga routine. Loved it! Want to join me? I have been a longtime subscriber of @studiosweat Ever since my days of teaching indoor cycling. Its a San Diego based spin studio that began offering all forms of live and online classes over the years. They offer a 7 day free tr...ial. Check it out. https://www.studiosweatondemand.com/back2yousale-2020/ Google studiosweat Whos in?

Lunches and Snacks, Oh My! No doubt that this is a different kind of back-to-school season. Certainly one that is fraught with some extraordinary stressors. I want to help take one of those away. The Shifted Lunchbox has a been a popular parent's resource kit for the last 4 years. The youngest of my 3 children is going into grade 12, so the grind of preparing daily lunchbox lunches is a thing of the past for me (bittersweet). However, I remember it well. Like you, when my gir...ls were younger, I wanted to be able to send my kids to school with foods that will energize them and keep them alert throughout their busy school day. However, I am no saint. I wanted to do this in the easiest, least time consuming and argument-free way possible. In this booklet, you will find tips to help you plan and execute your shift into healthy lunches and snacks for your kids. In this e-book you get: Tips that get your kids invested in healthy lunch choices 2 week lunch meal plans and recipes 2 weeks of healthy snack ideas Packaged snack healthier swaps list. For a limited time, you can purchase and immediately download this 19 page resource by clicking link in my profile or right here: https://www.paypal.com/cgi-bin/webscr CLICK 'RETURN TO MERCHANT' UPON COMPLETING YOUR PURCHASE TO IMMEDIATELY DOWNLOAD YOUR EBOOK. Shout out of thanks to all teachers and school administrators. We know you are doing your very best. Thank you!

4 more sleeps till...the best, most practical, science backed sleep advice! Join me as I welcome @mymidlifementor to this weeks wellness workshop. Krista Cummings is a certified sleep science coach on a mission to help tired, sleep deprived midlife women fall asleep and stay asleep without using medication. When I entered my menopause years that was the one piece that I struggled to figure out. It took some time, commitment and trial and error. I have figured it out but I w...ish I had known someone like Krista at the time. SLEEP is one of the most important pillars of health. As a digestive health expert, its an area that I explore often with my clients. Our gut bacteria seems to have an effect on how we sleep. In turn, sleep and circadian rhythms appear to affect the health and diversity of the important bacterial world that lives in our gut.Recent research shows not sleeping enough can quickly have a negative effect on microbiome health. We are learning more and more about this every day. Nearly 40% of peri and menopausal women report that they experience digestive issues ( as opposed to 14% of women outside that age bracket). Perhaps the sleep issue can be correlated to that increased number? Its an interesting topic to explore. If youre exhausted and thinking sign me up then do just that. Its all taking place in my private Shift Into Healthy Habits Facebook group. Its free to join, just click link in profile. Or go to this link to join group https://www.facebook.com/groups/shiftintohealthyhabits PS - We will have a 15 minute Q and A so bring your questions. If you cant make it live this Friday, no worries, drop your questions in the group. The replay will stay posted in the Shift into Healthy Habits group and you can watch it in replay at your convenience. See you there

I want to be like a sunflower. Even on its darkest days they stand tall and look towards the light. Woke up thinking of this quote I saw somewhere on my feed yesterday. In a wonderful twist of fate my husband and I came across this incredible field of sunflowers on our bike ride today. Serendipity. Im trying to stand tall and look towards the light at this precise point in the epidemic. How about you? Hope youre having a great weekend.

Happy Labour Day weekend! School is actually around the corner so I thought Id try and remove one level of stress from the equation. Im officially out of the lunchbox making business but I remember the trial and error, the wasted food and the stress. Until I figured out a system to get my kids buy in. Each year at this time I offer my lunchbox tool kit. Tips on how to get your kids to actually eat the meals you prepare plus 2 weeks of healthy but kid friendly lunch and... snack plans and recipes. Are you about to start making school lunches again? Do you need some help? This ebook will take the stress out of it. $9.99 Purchase using this link for immediate download. https://www.paypal.com/cgi-bin/webscr

Feeling like no matter what you do or eat you end up in the same place-bloated and uncomfortable or in pain? Often people try many different remedies at once and it can be overwhelming. While its true that it might require a few different strategic changes, doing all things at once can feel overwhelming. It can be the reason that someone gives up. It can be helpful to commit to one thing at a time. Download your copy of my free resource 5 Natural Ways To Eliminate Bloating. Pick one and try it for several weeks before moving onto, or adding the next one. If you still feel like you are having difficulty consider working with a professionally qualified expert. Small changes can truly make a big difference. Get your copy by clicking the link in my profile

Heres what we are talking about in the Shuft Into Healthy Habits Facebook community this week. Its kind of a do unto yourself as you would do unto your neighbours kinda challenge! One of the key pillars of wellness is self acceptance. Look at these columns. Which words would you use with friends? ... Which words would you use with yourself? I thought so. I often fall into the right hand column for myself and definitely the left hand column for how I speak to ( and think of) others. Lets work on that. Where do you normally fall? See more

Why do I actually post these client testimonials here? Is it to brag? Nope. Truth is while I love working with clients to help them understand how to best nourish themselves, when it comes to positive outcomes, the credit belongs to them. It is the person themselves who takes the time to learn, and implement some changes to their current eating of lifestyle habits. Sometimes current eating patterns no longer serve us or our current life stage. Not only that, but often one can... be maintaining an objectively healthy diet and still not be nourishing themselves optimally. This young adult client fell into that category. She was proactive in her effort towards a healthier diet and lifestyle yet suffered from digestive distress. A few tweaks later and she really was feeling much better. Whats that famous Albert Einstein quote? The definition of insanity is doing the same thing and expecting different results? In order for things to change, something needs to change. Rachel was a pleasure to work with, and I am so thrilled that she no longer feels constantly bloated and uncomfortable. Feel free to reach out if your status quo isnt serving you anymore - if youve tried everything but still cant get rid of the bloating, heartburn, headaches etc. Chronic and nagging issues with our health usually require some form of therapeutic dietary support. Are you ready for your Shift? Please feel free to contact me to schedule your complimentary mini session to see how I can help. DM or text / call me at 416-522-4475 to book your virtual discovery session today!

A worthwhile read. Genetic data points lead researchers to different hypotheses regarding virus mechanism. Could inform important treatment options. https://www.ctvnews.ca//bradykinin-hypothesis-may-explain-

In case you were wondering why so many nutritionists give Avocados the spotlight on the regular... Here are just a few of the health related benefits of this delicious FRUIT ( yes, fruit). The nutritional value of avocados is off the charts. Avocados contain nutrients like calcium, magnesium, copper, zinc, phosphorous, iron, as well as vitamins C, K, D, A, B6, B-12, E, riboflavin, thiamin, and more and are a really great source of fiber and potassium. Avocados contain ...certain properties that are linked to a reduced risk of both osteoarthritis and osteoporosis. Avocados contain carotenoids, as well as potent antioxidants like Glutathione, which help to protect our cells from the harmful effects of free radicals and ultimately, cancer. These carotenoids (particularly lutein) can aid in protecting your eyes from certain eye diseases and issues, such as cataracts and macular degeneration. In moderation avocados are an excellent source of monounsaturated fat with exceptionally supportive health benefits. So quick, go check if your avocado is ripe this minute. Timing is everything with See more

Sensational Summer Salad Alert! Romaine, Kale and Fresh Figs with the lightest of dressings. Did you know that figs are mineral rich and a great source of fibre? Do you love figs? Recipe link in profile. Go grab it. #wellnesswednesday ... #teamfig See more

This client was a textbook example of the outcomes that I hope people achieve when they work with me. I love the way she described her experience. There is so much nutrition noise out there. Seeking help from a professional in order to find a sustainable way of satisfying your nourishment needs while achieving your goal is really an important, time efficient and valuable step. It can be difficult to make required modifications to your diet if you dont understand why youre... doing it. Education is fundamental to this process. A really good nutritionist will be focussed on helping you achieve the most liberal and sustainable way of eating. Its always a partnership. The client always does the work. This client was successful because: 1. She was incredibly astute and aware of her body. 2. She wasnt looking for a quick fix. She was all in in terms of her commitment to figuring out what worked best for her body, and made her feel best. 3. She is realistic and gentle on herself when things dont always turn out as planned ( hello work from home / homeschool / pandemic issues). It has been such a pleasure and I thank her for her kind words. If she can do it, so can you. If you are tired of feeling tired, bloated, and confused because youve tried everything and end up in the same place, contact me to book your free discovery call. Lets do this! See more

DMs blew up when I posted this in my story this weekend. This gluten free peach torte is everything it looks like it is. Thin and crispy, not too sweet, and well...peachy. What you need: 1/2 cup butter (to make dairy free use Earth Balance) 1/4 cup silan (date syrup) or 1/2 cup coconut sugar ... 1 tsp vanilla 2 eggs 1 cup one-to-one gluten free flour 1 tsp baking powder 5-6 peaches, thinly sliced, pit removed 1/2 lemon 1 tbsp cinnamon and coconut sugar combined What you do : 1. Preheat oven to 350 2. Grease a 10 springform pan with coconut oil 1 tsp coconut oil to grease pan What you do: 1. Preheat oven to 350 2. Grease pan 3. In a large bowl, blend the butter and silan or coconut sugar. 4. Add the vanilla,eggs, flour, and baking powder. 5. Pour the batter into the springform pan. Use a spatula to even it out. 6. Arrange the peach slices in circles. Squeeze the lemon juice over the entire torte. Sprinkle the combined coconut sugar and cinnamon blend over the torte. 7. Bake for one hour, uncovered. You might wanna click save for this one. Its been on repeat for our backyard guests all summer. Can interchange peaches with plums or pears. Enjoy! See more

Yesterday was the day I had the best Mac and Cheese ever. Momentous. Heres why. When my daughters (2/3 of them! The 21 year old and the nearly 17 year old) asked me to go down to Ossington to @bobbiesuesmac I jumped at the chance. I abandoned my plans for the day and said yes!!! Did I need to go try this Mac and cheese? Nope. I have 3 incredible daughters. They really enjoy each others company. I dont always {rarely} get invited. I was so happy to spend this time with... them. Mac and cheese enthusiasts that they are. The Mac and cheese was just fine. Might even have been the best I ever tried, but the experience was what had my . As if the Mac and Cheese wasnt enough...we walked over to @trinitybellwoodspark and had a picnic on a gorgeous afternoon. And...wait for it, we did all this on a @barbie blanket that we had kicking around from their childhood. We topped our afternoon off at @jimmys_coffee and bought some ground coffee for home. If you havent tried @jimmys_coffee and you love coffee I highly recommend. I wish this picture was scratch and sniff. The coffee smells sooooo good! It just was the best day, full of extraordinary, ordinary things. Thanks kiddos! What ordinary things make your heart soar? @ Trinity Bellwoods See more

Who doesnt love a one pot meal? Looking for something easy and delish that your whole family can enjoy? This one is a Shift Family Favourite. Try it tonight. Recipe Link in profile. Post your pic and tag me here @shiftnutritionandwellness !

A few months ago I was notified that my nutrition practice, Shift Nutrition and Wellness has been given the Diamond Award and voted BEST NUTRITIONIST. I am incredibly grateful to the community of clients and supporters who took the time to nominate and vote for my services. Thank you so much for your support. It is such an honour to be able to help clients achieve their goal of improved health. These are uncertain times. I have gone from working exclusively out of 3 clinic... environments to working virtually. It has been a relatively easy transition. I look forward to being back in person in the {hopeful} near future but am appreciative of the opportunity to provide virtual service to my clients for now. To my future clients, i look forward to supporting you in your journey towards improved health and wellness. From my , Bonnie See more

Whats for dinner tonight? If you prepare dinner for your family every night than you know how it feels to serve something that every person at the table enjoys. This chicken recipe is THAT meal. A Shift family favourite. Like schnitzel /chicken cutlets, its crispy on the outside, tender on the inside and its baked - not fried. Full recipe link in profile! ... https://bonniewisener.com/savoury-seeded-baked-chicken-a-f/

I know. This is a hella lot if words to ask you to read as you scroll instagram. Yes, it is a testimonial from an amazing client. Its really a testament to her commitment and I wanted to share the story behind her words. . . . A story about hormones, weight management and symptom resolution. ... Erez was struggling after a long year of radical symptoms due to a fairly obscure but highly disruptive diagnosis that caused her pituitary gland to produce too much of a hormone called prolactin. This essentially creates a set of circumstances that throws one's body into menopause. In her 20s. To say that this was difficult would be an understatement. Thankfully, medication was prescribed that helped her body to return to it's normal function for its age. Slowly, the medication helped this client's body came out of menopause (yup!) and more normalized hormone levels. As she mentions, she had a long history of digestive issues and malabsorption. Significant hair loss was her most persistent symptom. We connected the gut dysfunction to the hormonal imbalances and hair loss and went from there. It was imperative to really enhance the quality of diet, support digestion through food selection and carefully chosen supplements. As she mentions, the return to her comfortable weight happened naturally. I am so pleased with her results. It must be noted that she herself was dedicated and well informed about what she was setting out to do. She was an absolute pleasure to work with. To know better, is to do better. Education. Motivation. Modification. Are you ready for your shift? It is powerful.

A Shift Favourite and most downloaded recipe so far for 2020. Have you ever tried Farro? If you haven't, it is an ancient grain {not gluten free} that is a rich source of fibre and protein, making it an excellent choice of grain. This salad is delicious and filling. The mint sends it over the top, making it next level yum! .... . . FARRO MINT SUMMER SALAD What you need: 1 cup cooked farro 1/2 cup arugula 1/2 cup crumbled feta (can omit) 1/4 cup diced red onion 1/2 cucumber, diced 1/2 yellow pepper, diced 1/2 palm of mint leaves Juice of 1 large lemon What you do: Place cooled farro, arugula, feta, onion, cucumber and pepper in a large bowl. Blend mint leaves and lemon juice in a mini food processor. Pour lemon-mint dressing over ingredients in bowl and stir. Keep refrigerated until ready to serve. Serves 6-8 people as a side dish. 4 people as a small meal. See more

More breakfast goodness...in a cookie. WHAT YOU NEED: 1 cup quick oats 1/4 cup oat bran... 1/2 cup hemp hearts 2 eggs, lightly beaten 2/3 cup dried cranberries (can omit) 1/2 cup unsweetened apple sauce 1/4 cup coconut oil, melted 1/4 cup silan or unpasteurized liquid honey 1 tsp allspice 1/2 tsp sea salt WHAT YOU DO: Place warmed coconut oil and silan (or honey) in small bowl. Combine all other ingredients in a separate, larger bowl. Add coconut oil and silan and stir until fully combined. Place approx 1/4 cup size scoops onto parchment covered baking sheet. Flatten with a spoon. Bake in preheated oven at 350, for approx. 15-20 mins or until edges are browned. Cool on baking sheet. Last up to 2 weeks in the fridge. Makes approx. 12 cookies Click the little SAVE flag above to file this one away. Let me know if you try it.

Cause you're hot then you're cold You're yes then you're no You're in then you're out You're up then you're down You're wrong when it's right... It's black and it's white Covid Feels. Anyone else enjoy having hot tea when they have ice cream? No? Just me? Delish make your own caffeine free chai latte and chocolate ice cream. Together. Or separate. Swipe for the ice cream recipe. Whats up for this weekend? We are beaching!! Cant wait. @ Toronto, Ontario See more

Back in February I asked for help to find a suitable candidate for my annual SHIFT AID recipient. SHIFT AID is a pro bono (free) service that I provide to one carefully selected client each year. Thanks to your great responses, by early March (back when we were living in a blissful parallel universe) I had begun interviewing candidates and the intake process was underway by mid March. Just shy of 5 months later, I am beyond excited to share her story: Lynn is a 49 year old ...woman who had just been diagnosed with Rheumatoid Arthritis. Unfortunately, the typically prescribed medications were doing Lynn more harm than good. I was familiar with this type of story since my very first RA client years ago had gone through a similar experience. This was a problem for Lynn, a single mother and grocery store cashier since the joints in her fingers and hands were so swollen and uncomfortable she could barely take care of her daily needs, never mind perform her daily job. She was living on Advil and Tylenol when we met. She and her rheumatologist ( who was an amazing help and partner in this process) were just about to try a new med when I met Lynn. Fast forward to 5 months later. Lynns recent bloodwork markers have shown improvement and her swollen joint count has diminished by 50%. How? In Lynns case, this involved a focus on gut health ( she suffered from chronic constipation and other symptoms of food intolerances for her entire adult life) and leaned towards an Autoimmune Protocol style diet. -lots more fruit and veggies -healthy fats -good sources of animal protein -reduced grains It doesnt have to be all or nothing. We cleaned up Lynns diet and said goodbye to processed sugars (she has some rarely now), and fast food restaurant meals, and introduced way more home cooked foods, keeping it fairly simple because Lynn does not love cooking. In 5 short months We have arrived at a place that is sustainable for Lynn, and her fingers and hands are no longer a daily issue. They have improved considerably and...wait for it...she is having a daily bowel movement which, lets be honest, is the best of the best ( if you know, you know). Continued in comments.... See more

Sushi. Salad. Nuff said. Go back to scrolling

So excited for this new client to pick up her Shift binder and goodie bag! *Autoimmune (Hughs Disease) *85 lb Weight Loss (#5 lbs at a time!) Gbye aches and pains! Gbye chronic headaches and dizziness. ... Looking so forward to the partnership with this lovely client. Let the SHIFT begin! Are you having a difficult time managing a chronic illness? Interested in finding out how a change in your nutrition can help? Contact me to schedule a complimentary mini session to find out. . . . . #vaughannutritionist #torontonutritionist #readerschoicewinner See more

Long weekend brunch is everything. 2 eggs overeasy Arugula with tomatoes, blueberries and homemade seeds and spice , and a drizzle of balsamic glaze. One if the easiest things we can do to up our nutrition game is to add more veggies to our day. Hows your weekend going? Are you a brunch person?

Had such a great day exploring the city on our bikes. Toronto has such great bike trails and waterfront areas. Felt {almost} like being away on holidays, especially with the post ride gelato from @somachocolatemaker #cherrybeach #ashbridgesbay #torontobeaches #martingoodmantrail #distillerydistrict

Happy #nationalavocadoday May your weekend be full of good friends, good laughs and a perfectly ripe avocado!