Tanya H., Your Dietitian at Loblaws

Clients often tell me that the like the convenience of leftovers, but get bored of eating the same thing. I say don’t settle for plain old leftovers- reinvent them! I had leftover quinoa chicken soup, and wanted to change it up a bit, so I added a few tortilla chips, avocado, and sour cream. With these simple additions, it took on a whole new flavour, and felt like a different meal. #yourinstoredietitian #reinventleftovers

I hope everyone is managing to find small ways to enjoy the holiday season, even though things are very different this year. I did a little baking over the weekend to try to get in the spirit :) I was so thrilled that my gingerbread people held their shape! Was not as thrilled with the huge mess I made of my kitchen lol. And yes, dietitians eat cookies :)... Happy Holidays :) #yourinstoredietitian #holidaycookies

Organized my spice drawer so that I’m all ready to try out some new recipes this year . It always bothered me that I couldn’t readily see the name of the spice when I opened the drawer, so I bought a paint pen and wrote them on the tops. Can’t wait to organize more areas of my kitchen to make cooking run a little smoother!... #yourinstoredietitian #kitchenorganization

Are you a fan of sweet and savoury? Trying to get more vegetables in your diet? Try these veggie-packed pancakes! These hot cakes call for carrots, corn, green onion, and cheese.... Find the recipe here: https://www.presidentschoice.ca/recipe/sunshine-hot-cakes #loblaws #yourinstoredietitian #veggiesforbreakfast #veggiepancakes

Happy New Year!! Since there wasn’t much to do to celebrate, I decided to learn a new skill- how to make fresh tortillas! These are surprisingly simple to make, requiring only two ingredients! Corn masa flour and water. That’s it! Simply follow the directions on the bag of masa flour. I highly recommend kneading your dough well and letting it rest for a half hour before making your tortillas. Trust me, it makes a difference when it comes it getting them nice and thin... and flaky. I also highly recommend using a tortilla press. It makes the process so easy, and gives you a nice thin, even tortilla . #yourinstoredietitian #loblaws #freshtortillas

The holiday season is upon us, and while things are quite different this year, we can still make some room for simple holiday magic . Here’s an idea for nutritious, fun Santa skewers! Simply load up your skewer first with a green grape, followed by a slice of banana, and then a whole strawberry (top and bottom ends removed). Top with a cube of cheese. ... Happy Holidays! #loblaws #yourinstoredietitian #holidaysnacks #snacksforkids

Traditional holiday baking definitely brought some joy and comfort this year. Hope everyone had a peaceful holiday, even though things were very different this year. #yourinstoredietitian #holidaybaking

Looking for a delicious and nutritious holiday-themed lunch recipe? This seasonal Candied Pecan, Pear, and Pomegranate Salad is sure to be a favourite! Filled with cranberries, feta, and delicious homemade dressing, this salad is loaded with sweet and savoury flavours and packed full of protein, healthy fats, iron, and antioxidants. Check out this recipe by clicking on the link below:... https://www.chelseasmessyapron.com/candied-pecan-pear-pome/ #loblaws #yourinstoredietitian #seasonalmeals #holidaylunch

Did you know that your pharmacist and dietitian work together to support your health needs? Both pharmacists and dietitians agree that hand washing will be a big priority this fall when it comes to staying healthy! Remember to wash all parts of your hands front, back and between your fingers with soap and warm water for at least 20 seconds.... Get your kids to sing a song to help them learn how long to wash for! For more tips on how to support your health this season, contact your in-store pharmacist and dietitian! #employee #dietitian #pharmacy #collaboration

Stumped on what veggie to include at dinner tonight? Roasted veggies are such a go-to for me when it’s been a long day and I’m throwing together a last minute meal because it’s been one of those weeks, and there’s no meal plan. Every week can’t be perfect. Some weeks will be far from it. But having some quick go-to items in your back pocket on those weeks can go a long way. ... So toss whatever veggies are left in your fridge with a bit of olive oil and seasoning/herbs, and then throw them in a 400 degree F oven on a baking sheet for 10-15 minutes. Delicious veggie side dish done . Tip: from personal experience, some veggies that lend themselves well to roasting include bell peppers, broccoli, cauliflower, zucchini, onions, garlic, and halved cherry tomatoes. Got any favourite vegetables for roasting? Comment below! #roastedveggies #halfyourplate #yourinstoredietitian #employee

Cauliflower is in season right now! This cruciferous vegetable is incredibly versatile due to its mild flavour. It will take on the flavour of whatever you pair it with, making it a great substitute for rice, pasta, pizza crust, you name it! It also makes a great crunchy vehicle for dips like hummus.... Tips on how to use For cauliflower rice, grate raw cauliflower, then sauté in a pan with a little bit of cooking oil for a few minutes. Season as desired. Reduce your pasta noodle serving size by bulking up with steamed or roasted cauliflower. The cauliflower goes great with any sauce! Looking for more support? Consider booking a free 15 minute phone consultation with your local Loblaws dietitian at bookadietitian.ca! #yourinstoredietitian #cauliflowerseason #dietitianapproved #employee

Sadly, I did not have any cherry tomatoes in my garden this year, only beefsteak , because I couldn’t find any other tomato plants at the garden centres this past spring, but they have had some really nice ones at the grocery store lately! I wanted to share a new way I’ve been enjoying them- roasted! I am a big fan of roasted vegetables, and cherry tomatoes have now been added to the roasting rotation! These are great for adding to pastas or omelettes, or just enjoying on t...heir own! All you do is cut them in half, coat with a bit of olive oil and season with a bit of salt and pepper, and throw in a 400 degree Fahrenheit oven for about 15 minutes on a baking sheet, and you’re all set. Simple, easy, delicious. #halfyourplate #roastedveggies #dietitian #nutritionist #yourinstoredietitian #employee

Following the balanced plate method of 1/2 plate of vegetables, 1/4 plate protein, and 1/4 plate starch or whole grain is really great, practical way to ensure your overall diet is nutritionally balanced . Tonight I kept it simple. Pan-fried salmon, steamed broccoli, and baked potato. I put the potatoes in the oven before starting anything else, because they take the longest. While the potatoes were cooking, I steamed the broccoli and fried the salmon on the stove top. S...imple, balanced, easy, and still delicious . Would you like help planning simple, balanced meals like this one? You can schedule a free 15 minute phone consultation with your local in store dietitian at bookadietitian.ca to discuss your goals and our service offerings . Look forward to chatting! #balancedplate #nutrition #nutritionist #registereddietitian #yourinstoredietitian #employee

Balanced snacks are better snacks! Looking for your snack to leave you feeling satisfied longer? Try including a protein food, such as hummus, which is made with chickpeas. Protein helps with our sense of satiety, which means you will feel satisfied for much longer than you would with fibre alone. Your fibre could be whole grain crackers or pita bread, or a fruit or veggie. Your protein could be Greek yogurt, nuts, seeds, or cheese. These are just a few examples. Try it o...ut and see if you notice a difference in how you feel! Looking for more personalized nutrition advice? Book a free 15 minute phone consultation with me at bookadietitian.ca. You may also email [email protected], or call 226-268-9608 to schedule your free 15 minute consultation . Happy snacking! #yourinstoredietitian #healthysnacks #bettersnacks #employee

Made a chicken salad sandwich for lunch and thought, why not substitute the mayonnaise for hummus!? So glad I did because it turned out delicious . This was such a simple throw together. Just chopped up some leftover skinless, boneless chicken breast from dinner last night, heated it up in the microwave, then threw in some hummus and chopped cucumber. So good! Use whole grain bread for a truly balanced, nutritious sandwich . ... The only thing missing for a balanced plate here is a bit more veg. Perhaps some carrot sticks or a side salad . Happy loooooong weekend all! #yourinstoredietitian #dietitianlife #nutritionist #healthylunchideas #balancedplate #employee

It’s broccoli season! This superstar vegetable is extra delicious this time of year, and it doesn’t have to be boring! Have you ever tried roasted broccoli? It’s a game changer. It takes on an entirely different flavour and texture than boiled or steamed broccoli, and it’s super quick and easy to make. Simply cut clean, dry broccoli florets into bite sized pieces, coat with a small amount of olive oil, and season with a bit of salt and pepper. Next, spread out into ...an even layer on a baking sheet. Cook in a 425 degree F preheated oven for 10 to 15 minutes, or until they just start to brown a bit on the edges. Enjoy as a side dish or a snack on its own! You will notice the broccoli takes on a bit of a nutty flavour that I personally find delicious! Looking for more individualized nutrition advice? Book a free 15 minute phone chat with me at bookadietitian.ca so that we can discuss your goals . #yourinstoredietitian #employee

Do you struggle to drink enough water? It’s definitely something I struggle with, but I know how important it is to stay hydrated for our bodies to function at their best, so I’ve come up with some strategies . I find using a transparent water bottle, even when at home, can really help. It serves as a visual reminder to drink regularly and allows you to keep track of your progress easily, unlike opaque water bottles. Added bonus, less glasses piling up to wash and no need to... keep track of who’s glass is who’s! You can even make it a fun competition with the family to see who is able to empty their water bottle throughout the day . #yourinstoredietitian #hydrationtips #employee

It’s been super rainy all weekend so far, which had me seeking out some comfort food! I had several very ripe bananas, so banana bread it was . Food is about so much more than just calories or nutrients. It’s cultural, nostalgic, comforting, and delicious! I believe it’s important that we recognize this, because it’s one of the major reasons why fad diets simply don’t work. I aim to help my clients develop a healthy relationship with food so that they are able to make sus...tainable changes that avoid over-restricting, or categorizing foods as either good or bad. All foods can fit . If you would like to discuss your nutrition goals with me, book a free 15 minute introductory phone chat at bookadietitian.ca, or email me at [email protected]. Together we can create a plan that works for you and your lifestyle . #yourinstoredietitian #employee

I had to share this 3 ingredient smoothie I threw together, because it turned out better than expected! As I mentioned in a previous post, one of the biggest downsides of smoothies is that many are loaded with sugar. This smoothie, however, gets all its sweetness from the fruit and yogurt. What I love about the ingredients:... This Liberte Greek yogurt has 35% less sugar than the regular vanilla option, but still tastes great. PC has an excellent variety of frozen fruits that are great for smoothies. Sometimes it’s nice to get fruit blends for quick smoothies with a mix of flavours . This Silk almond milk is unsweetened, so it is not contributing extra sugar. Tip : Before adding honey, syrup, or other sweeteners, try the smoothie as is. You may find it doesn’t need any! #yourinstoredietitian #employee #simplesmoothies #nutritioussmoothies

Sometimes we really feel like having something that may not be the healthiest thing to have on a regular basis. I think it’s important to honour these cravings, with a little mindfulness . Take fried, breaded chicken. While I don’t make it often, every now and then I find it really comforting, and I go all out with the flour dust, followed by the egg wash, then the bread crumbs, of course! And then I fry them up till they are golden brown and delicious . I make some small... adjustments to keep it on the healthier side, though. It doesn’t have to be all or nothing! Instead of deep frying, I just brown them in a little oil in a pan, and let them finish cooking through in the oven. Instead of pairing them with fries, I fill half my plate with green beans. Afterwards, I feel satisfied, but not overly full. There’s often no need to deprive yourself of the foods you love to reach your nutrition goals! It’s all about balance, mindfulness, and listening to and honouring your body . If you are looking for individualized support with meeting your nutrition goals, send me a message or visit bookadietitian.ca to schedule a free 15 minute introductory phone chat . #yourinstoredietitian #employee

Sometimes it can be challenging to stay hydrated in the summer, and while drinking water throughout the day is super important, it isn’t the only way to meet our daily fluid needs. Fruit can be a notable contributor, with many being primarily made up of water. They don’t call it watermelon for nothing! Just another reason to eat fruit every day .... Looking for support with reaching your nutrition goals? Tired of the fads and looking for sustainable, practical solutions? Consider scheduling a free introductory chat with me by visiting bookadietitian.ca or sending me a message . #yourinstoredietitian #employee