Drinks & Smoothies

Vegetarian Hot Chocolate

Drinks & Smoothies · Recipes · Vegetarian

Creamy Cashew ‘Mylk’ Hot Cocoa

Jump to recipe Brooke Bulloch, Dietitian and Mom Nothing feels more festive than warming up with homemade hot chocolate. As kids, my mom used to make us hot chocolate after we came inside from playing in the snow. This is […]

November 17, 2023

blueberry basil smoothie

Drinks & Smoothies · PCOS · Recipes

Blueberry Basil Smoothie

Jump to recipe Brooke Bulloch, RD and mom You will be surprised how well blueberries and basil go together. This smoothie is refreshing, colourful, and full of nutrients. Smoothies can make a great meal or sharable snack. As a dietitian, […]

August 11, 2023

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🎄 All I want for Christmas is… 🎅✨ – for

🎄 All I want for Christmas is... 🎅✨
- for family/friends to refrain from giving unsolicited diet advice
- the freedom to enjoy my plate of food without someone commenting or raising their eyebrows
- quality time with my favourite people laughing, playing games, catching up, watching movies
- gingerbread with coffee, before breakfast, just because
- not to hear incessantly about my sibling’s new diet along with their recent fat loss fixation
- time for self-care, rest, & to pass gas💨😌

#nondiet #antidiet #sizeacceptance #weightinclusive #nondietdietitian #dietitiansofinstagram #yxe #yqr #foodtofit #foodtofityou #foodtofityourlife #haes #holidayeats #foodfreedom #joyfuleating #alliwantforchristmas #christmastime #gingerbread

A few thoughts today: – There is no one-size-fits-

A few thoughts today:
- There is no one-size-fits-all approach to improving your well-being.
- Health is not (should not be) minimized to one’s size or weight.
- You cannot tell someone’s health just by looking at them.
- Everyone deserves dignified health care and treatment options that don’t include weight loss recommendations.

#nondiet #antidiet #nondietdietitian #dietitiansofinstagram #yxe #yqr #foodtofit #foodtofityou #foodtofityourlife #haes #foodrelationship #dietculture #ditchingdietculture #foodpeace #weightstigma #weightbias #weightinclusive

December can really throw our routines, including

December can really throw our routines, including our food habits and routines. Fibre helps to manage gut symptoms, keeps us regular, maintains blood sugars, and slows digestion to provide longer lasting energy.

We have a few tips to maintain fibre intake during the holiday season:
- Try not to skip meals. Skipping meals means it’s tougher to meet fibre needs.
- Nuts and seeds make great toppers! Add pumpkin seeds to oatmeal, hemp hearts to PB toast, chia seeds in yogurt, walnuts on salads, or snack on trail mix.
- Include vegetable or fruit sides (eg. Veggies & dip; fruit salad; roasted vegetables; leafy green salads)
- Keep the skins on potatoes.
- Add legumes to your dishes. Beans, chickpeas and lentils can be added to soup, stew, chili, or salads.
- Add a fibre supplement. Fibre such as psyllium can be a great, add-on during days when you know you’re not getting enough.

#nondiet #antidiet #sizeacceptance #weightinclusive #nondietdietitian #dietitiansofinstagram #yxe #yqr #foodtofit #foodtofityou #foodtofityourlife #haes #fibre #solublefibre #insolublefibre #fibreforhealth #fibrefoods

Dietary fibre is the part of plant foods that the

Dietary fibre is the part of plant foods that the human body can’t fully digest or absorb, but has many health benefits.

Soluble fibre:
- Attracts water and turns it to gel to slow digestion
- Helps to lower blood cholesterol levels, control blood sugar levels
- May help with diarrhea by making stools thicker
- It is found in oat bran, barley, nuts and seeds, beans, lentils, apples, pears, avocado, carrots, oranges, and potatoes

Insoluble fibre:
- Does not dissolve in water
- Helps stool to move through the bowel more quickly, improving constipation and promoting regularity.
- It is found in the skins of vegetables and fruit, whole grains, nuts and seeds, wheat bran and corn bran.

Most adults should aim for 25-35 grams of total fibre daily. You don’t need to focus on the type of fibre you’re consuming in a particular day - eating a variety of high fibre carbohydrates will support your overall health. If you have gastrointestinal issues, meet with a GI dietitian.

#nondiet #antidiet #sizeacceptance #weightinclusive #nondietdietitian #dietitiansofinstagram #yxe #yqr #foodtofit #foodtofityou #foodtofityourlife #haes #fibre #solublefibre #insolublefibre #fibreforhealth #fibrefoods

This holiday season invite yourself to: – Eat unt

This holiday season invite yourself to:

- Eat until you feel satisfied, even if it means eating more than others around you.

- Fully enjoy your food favourites.

- Decline food you don’t like, don’t tolerate, or don’t have tummy space for.

- Opt out of diet/body talk (eg. Walk away, change the subject, or set a boundary).

#nondiet #antidiet #weightinclusive #nondietdietitian #dietitiansofinstagram #yxe #yqr #foodtofit #foodtofityou #foodtofityourlife #haes #foodrelationship #dietculture #ditchingdietculture #healthateverysize #holidays #holidayeating

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