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      Prebiotics & Probiotics: What You Need To Know

      Wh
      Prebiotics & Probiotics: What You Need To Know What’s the difference between PREbiotics and PRObiotics? Do you need both? Where can you find them in your diet? Should we all take a probiotic supplement for optimal gut health? Click the link in bio for all the answers in our new post on the blog! “The best way to optimize gut health is to have a varied and balanced diet, rich in fibre, including prebiotic fibres. Incorporating fermented foods into your diet can also help promote the healthy amount of good bacteria in your gut.” #guthealth #digestion #prebiotics #probiotics #happygut #healthygut #fiber #ibs


      May is Mental Health Awareness Month and Yaletown
      May is Mental Health Awareness Month and Yaletown Nutrition is thrilled to partner with Bentall Centre’s Wellness Studio, a 4-week fundraiser to support youth mental health through The Foundry Group. Dates: May 15 to June 9 Location: 595 Burrard Street - Retail Concourse Unit #311 Open Hours: Monday to Friday from 12 pm to 6 pm Sign up for a class by visiting the booking website at bentallcentre.events and let’s change the narrative around mental health and support holistic wellness in Vancouver! Yaletown Nutrition will be hosting a Mindful & Intuitive Eating workshop on Thursday, May 25th at 5pm. Join us to take the first step towards improving your relationship with food! Proceeds of the Wellness Studio will be donated to Foundry in support of youth mental health resources in our community. Minimum $10 donation. #WellnessStudio #BentallCentreWellness

      Sorry I've been very MIA on here lately, here's th
      Sorry I've been very MIA on here lately, here's the reason(s) why 👯 😅 While things started off pretty wild with two under two, we seem to be finally getting into the swing of things and are absolutely loving it! Although I haven't found the time to be as active as I'd like on social media just yet, Alexandra and I are still seeing and accepting new clients! So whether you're looking to improve your relationship with food, wanting to ensure you're meeting your nutritional needs, or hoping to improve your digestive health, we're here to help ❤️ Link in bio or on our website. 📸 and clothing made by @humapparel

      Being a dietitian, people are sometimes surprised
      Being a dietitian, people are sometimes surprised to hear that I don’t love salads 🤷🏼‍♀️ I often find them unsatisfying and I’d way rather something hot and cooked as a meal. That being said, if there’s a variety of textures, a yummy dressing, and some starches, it might definitely grab my attention! Here’s a satisfying and simple pasta kale salad if you’re like me and aren’t a fan of big bowls of leafy greens 😅. This one is vegetarian, but feel free to throw in some chicken, salmon, shrimp, ham, or anything else your heart desires ❤️ Combine the following: - 200g (1/2 box) of pasta of your choice, cooked and cooled - 1 bunch of kale, chopped and massaged with olive oil - cherry tomatoes, halved - 4 stalks of celery, thinly sliced - Kalamata olives, sliced and pitted - feta cheese, crumbled - mini bocconcini cheese, halved - 1 can of cannellini or great northern beans, drained and rinsed - store bought Italian dressing What are some of your favourite salad toppings? #kale #pasta #pastasalad #feta #cheese #salad #lunchbox #lunchideas #easymeal #greens #veggies #dietitian #nutrition #nourished #satisfying

      Let me introduce the newest member of our family,
      Let me introduce the newest member of our family, Sophie. She’s already 3 months old ❤️ While I’m so excited to get back to seeing clients again soon and engaging with adults (hello baby brain 🤪), I’m fully soaking up these full days with my two under two babies 💕 In these last couple of years with two pregnancies, I’ve seen my body take on so many different and new forms. I’ve gained weight, AND I’ve also gained a very full heart and a whole new appreciation and love for this body. It’s definitely been challenging getting used to how different I look in this new season of my life, but I’m continuing to work on body acceptance and now more than ever realize the importance of eating ENOUGH each and every day so that I can show up as the mom and woman I want to be in life. Remember that it’s normal for our bodies to change throughout our lives! We won’t look like we did in adolescence or young adulthood forever, and that’s okay. ❤️ I’ll be back to seeing clients in early December and am always here to help you work towards becoming an intuitive eater and accepting your body! 🥰 Until then, Alexandra is always accepting new clients 😊 📸 @westcoastweddingphotography #bodyacceptance #postpartum #prenatalnutrition #breastfeeding #postpartumnutrition #dietitian #intuitiveeating #bodychanges #pregnancy #twoundertwo #baby #toddler

      Did you know that half a cup of roasted chickpeas
      Did you know that half a cup of roasted chickpeas provides about 7 grams of fibre! Women need at least 25 grams of fibre per day and men need about 38 grams, and most of us aren't getting close to that. Adding legumes, like chickpeas and beans, to your diet is a great way to up the fibre. These crunchy Roasted Garlic Chickpeas make for a great snack or as an added protein topper for bowls and salads. Prep Time: 5 minutes Bake Time: 50 minutes Makes: 2 cups You'll need: • 1 (140z) can chickpeas, drained and rinsed • 1 tbsp olive oil • 2 tsp garlic powder • 2 tbsp nutritional yeast • 1⁄4 tsp salt Directions: 1. Preheat oven to 350°F. Line a baking sheet with parchment paper. 2. In a large bowl, combine all ingredients, making sure the chickpeas are evenly coated. 3. Spread them on the prepared on the prepared baking sheet. Bake for 45-50 minutes, or until the chickpeas are golden brown and completely firm. Allow them to cool completely before eating. 📸 @kristen_baking #roasted chickpeas #chickpeas #fibre #fiber #guthealth #digestion #healthygut #plants #plantprotein #vegetarian #vegan #snack

      Check out this delicious High Protein Chocolate Sp
      Check out this delicious High Protein Chocolate Spread made from chickpeas. It's delicious on toast, fruit, or a spoon! 😋 Total Time: 10 Minutes Yields: ~2 cups Ingredients: • 1 (19 oz) can of chickpeas, drained and rinsed • 1⁄4 cup almond butter • 1⁄4 cup maple syrup • 2 tbsp cocoa powder • 1⁄4 cup milk of choice • Pinch of salt Directions: Add all ingredients into a food processor and process until smooth. If the spread looks a bit thick, you can add 1 tbsp of milk and process again. Repeat until desired consistency is reached. 📸 @kristen_baking #chocolate #spread #nutella #chickpeas #foodprocessor #easyrecipe #tastyeats #yummy #snack #breakfast #fruit #toast

      Smoothies are a wonderful way to incorporate fruit
      Smoothies are a wonderful way to incorporate fruit and vegetables into your day! They make a great snack or addition to any meal. Since they're liquid, smoothies often don't keep us feeling full for as long as a solid food meal would. By incorporating protein, fats, and fibre, you can help to make a smoothie more satisfying. You may also want to consider pairing your smoothie with solid foods for a more balanced meal, for example having a smoothie with eggs and toast on the side. Here are some examples of ingredients you can add to your next smoothie: Protein: Greek yogurt, protein powder, nut/seed butters, tofu, cottage cheese, skim milk powder Fats: nut/seed butters, hemp hearts, avocado, whole milk, full fat yogurt, Fibre: fruit (e.g. berries, banana, mango, pineapple, peaches, melon), vegetables (e.g. spinach, kale), chia seeds, ground flax, oat bran, wheat germ This Morning Berry Smoothie uses only 4 ingredients and takes less than 5 minutes to make. • 1⁄2 cup orange juice • 1 cup frozen mixed berries • 1⁄4 cup vanilla Greek yogurt • 1 scoop vanilla protein powder Smoothies are also wonderful if you're experiencing a poor appetite or it's too hot out to cook 🥵 📸 @kristen_baking #smoothie #protein #breakfast #postworkoutsnack #snack #fibre #fruit #berriesmoothie #quickmeal #nutrition #dietitian #yummy #refreshing

      Hope everyone had a lovely weekend! A great way to
      Hope everyone had a lovely weekend! A great way to help tackle those Sunday scaries is to plan a balanced and delicious breakfast for the morning ahead. Overnight oats only take a few minutes to prepare and you can prep enough for just one day or your whole week. To make one serving, you'll need: • 1⁄2 cup rolled oats • 1⁄4 tsp ground cinnamon • Pinch of salt • 1 tbsp flaxseeds • 1 tbsp chia seeds • 1 cup milk of choice* • 2 tsp maple syrup Directions: 1. Combine all ingredients in a mason jar or small container. Cover and refrigerate overnight. 2. In morning top with desired toppings and enjoy! Topping ideas: • Fresh berries • Nut butters • Toasted nuts or seeds • Yogurt • Dried fruit • Shredded coconut Variations: • Chocolate Overnight Oats- add 2 tsp of cocoa powder • Matcha Overnight Oats- add 2 tsp matcha green tea powder *Depending on the milk you choose (e.g. sweetened vs unsweetened) you may need to adjust the amount of maple syrup you add. 📸 @kristen_baking #overnightoats #oatmeal #breakfast #planahead #balanced #tasty #quick #quickeats #fastbreakfast #recipe #nuts #seeds #fruit #fibre #guthealth #mealprep #mealplan


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