Josée Violette - Nutrition

02/02/2022

I hate grocery shopping!🥑🍉🌯

No really... I always manage to run into someone I know. One of 2 things happen;

1. Omg, please don't judge my shopping cart ....
or
2. Oh... why is a dietitian eating this....

I would never comment or judge a person by the food items they have in their cart. Their are so many factors that can affect it, finance, cravings, hosting family members, a bad week...

Remember food choices are your own and its about finding that inner balance of what makes makes you feel good mentally and physically.

*** grocery for myself and a toddler.

01/24/2022

~95% of humans dieting regain their weight in 1 year, ~99% in 5 years and 2\3 regain more weight they initially had.

So why in the h*** are we still dieting when it's so clearly doesn't work? -And even hurting are bodies in some cases?

Since my early 20s, starting in the nutrition field I've always knew and vocalize diets don't work. I've come to understand why it continues to be alive and well.
It's not just an issue of knowledge, it's an issue of culture.

We as a society value thinness, round b***y, plump bum & muscles. = success, happy, health, driven, -"someone who has their life together".
Its so embedder in the fabric of our society that its hard to recognize.

DIETS
They glorify weight loss as a means of obtaining higher status found in those with "the perfect body"

They demonize certain foods, all while elevating others. -And this continually changes from diet-diet-from trend-trend.

They oppresses people who don't fit the mold & inculcate shame when you fail at their impossible restrictions.

DIET CULTURE, we know it doesn't work, we know why it still has a strong heart beat, but do we know how to change it?

01/17/2022

Ques qu'une Diététiste fait?

Je pose cette question a toute les premières rencontre de client. La majorité répond ''Tu m'aide a mieux manger?!'' Et vous n'avez pas t**d! Je vous aide a déterminer les obstacles et limitations qui vous empeche de vous rendre a votre objectif de santé.

Sujet de conversation durant une session cher nous;
☁️ Faim physique vs emotionelle + Échelle de la faim
☁️ L'industrie des diets
☁️ La gratitude et le mindfulness
☁️ L'acceptation de son beau corps imparfait
☁️ Les standards de beauté toxique et inatégnable
☁️ Trouver votre ''why''
☁️ Comment créer, maintenir un habitude de vie
☁️ Faire la paix avec vos choix alimentaire
☁️ et bien sur des snack et recette!

Encore des questions?

Booker un RV téléphonique de 15 min gratuit!
252-2976

01/12/2022

HOW TO ASSESS WHEN YOU'RE NOT HUNGRY BUT WANT TO EAT

1.Assess if you feel hunger. If so, eat! If not, go to the next step.

2.Assess what you're feeling. Are you anxious, stressed, nervous, frustrated, super happy?!

3.What can you do to handle that emotion? You could take a walk, do some journaling, take a few deep breaths, or call a friend to chat!

4. Do whatever you decide on for about 10ish minutes, then re-assess. Do you still want to eat?

5. If so, do it mindfully without guilt! Enjoy!

6. If not, keep going with your coping mechanism and repeat!

--https://colleenchristensennutrition.com/not-hungry-but-want-to-eat-here-is-what-to-do/

01/05/2022

LUNCH BOX IDEAS FOR 12 AND UNDER

01/03/2022

JANUARY, the month of optimism, hope & excitement. 😁

It's easy to get caught up in the excitement of seeing a new year, fresh start and maybe a new you.
But there's a good chance the ''out with the old, in with the new me'' mindset could do more harm than good.

Humans are really bad at setting reasonable goals.
And when we don't meet our (yes I'm apart of the all or nothing cub) unreasonable goal, we go into a worn whole of overwhelming stress and lower our self-worth.

Habit forming is a HUDGE part of success in our goals. I believe and teach my clients how being authentic to our true self is essential for reducing stress that holds us back from our full potential.

🤙Here's a few common mistakes I notice people making while creating goals;

1. Focusing on the outcome (smaller body) and not the process (months of work)
2. ''All or nothing mindset'' A cookie is not a failed day.
3. ''Ill start Monday, the first of the month, when the kids go back to school, when summer starts.....
4. Having a goal to precise ( I want to be 135lbs) or having a goal to vague ( I want to be healthier) 👓Instead: I want to have more energy and enjoy the park with my kids without being out of breath

Creating LASTING change in us is not ''glamorous'', its about daily micro steps + consistency.

''Your potential is limitless but not if stress gets in the way''.

12/31/2021

Repost from last year!

12/29/2021

"What I learned from travelling solo"

I consider myself a risk taker & pretty resourceful. However my first night alone in London, UK was a hot mess. Had a panic attack in the hostel and ended up staying 48h in my bed and not talking to a soul. Yess there was some jet lag but mostly freaking the h*ll out.

Don't let anyone tell you the opposite, Its scary as f*ck being alone in a foreign country.

I'm so grateful that 3 of my closes galls ( Mélanie LeBlanc , Mar Issa Dct & Sandrine Bouffard ) are all solo travelers and didn't discourage me from taking this step.

Throughout my solo traveling journey my personal growth was exponential ... Here's a few compelling thinks I learned along the way.

1. I suck at direction!! I discovered I can't rely on myself so now I constantly ask people around me to point me in the right directions.

2. Ill never sleep on the street, Even if that thought comes up, you always find a place.

3. 99% of humans on this planet are eager to help. Just ask and you'll see.

4. I've discovered skills I never tough I had. (resourcefulness, confidence, attention to details, reading body language..)

5. I learned to be supper adaptable. Transportation is ALWAYS slow & plans OFTEN change.

6. How to manage my finance (travel budget)

7. Being organize is key. This might sound weird to some but having a little home ( place in your backpack) for every item ensures you don't lose stuff and know where to find it in the moment. ( You will probably open and close you backpack around 15 times during a day)

8. Creativity: Bathrooms and water cost money (in some developing countries) I've manage to find crafty solutions on how to get free access. * Every dollar counts when your a traveler.

I cannot stress this enough... I found solo travelling is the best things you can do to growth as a person.

12/25/2021

Joyeux Noël

Give yourself some grace for navigating the struggles and triggers that will arise during the holiday meals. Practice gratitude for the food that is nourishing your mind, body and soul and for the memories you are making during this holiday season. Food is much more than fuel, but also a way to bring those we love together and connect.

***

Accordez-vous un peu de grâce pour faire face aux difficultés et aux déclencheurs qui surviendront pendant les repas de fête. Exercez votre gratitude pour la nourriture qui nourrit votre esprit, votre corps et votre âme et pour les souvenirs que vous créez pendant cette période de fêtes. La nourriture est bien plus qu'un carburant, c'est aussi un moyen de rassembler et de connecter ceux que nous aimons.

12/24/2021

***HOLIDAY RECIPIE 🎄***

Sweet Potato Casserole with Butter Pecan Crumble Topping

INGREDIENTS
Filling
4 pounds raw sweet potatoes, diced into large chunks and boiled
2 large eggs
1/4 cup unsalted butter, softened
1/2 cup milk (I used unsweetened cashewmilk)
1/2 cup light brown sugar, packed
2 tablespoons granulated sugar
1 teaspoon vanilla extract
1/2 teaspoon salt, or to taste
1/4 teaspoon ground nutmeg, optional
1/4 teaspoon cinnamon, optional
Topping
5 tablespoons unsalted butter, melted
2/3 cup light brown sugar, packed
1/2 cup all-purpose flour
1/4 teaspoon salt, or to taste
1 cup Fisher Pecan Halves
INSTRUCTIONS
Make the Filling
To a large stockpot, add the sweet potato chunks, cover with water, and bring to a boil. Cook over high heat until sweet potatoes are fork tender. Drain well and transfer to a large bowl.
Preheat oven to 350F and spray a 2.5 to 3-quart baking dish or a 9×13-inch baking pan with cooking spray; set aside.
To the large bowl with the sweet potatoes, add the eggs, butter, milk, brown sugar, granulated sugar, vanilla, salt, optional nutmeg, optional cinnamon, and beat with a handheld electric mixer on medium-high speed until combined and fluffy.
Turn out into baking dish, smoothing the top lightly with a spatula; set aside.
Make the Topping
To a large microwave-safe bowl, add the butter and heat on high power to melt, about 1 minute.
Add the brown sugar, flour, salt, and toss with a fork or your fingers until moist crumbs form.
Add the pecans and toss to incorporate.
Evenly turn topping out over filling.
Bake the sweet potato casserole for about 45 minutes (or cover and refrigerate for up to 24 hours if you’re prepping it in advance), or until top is lightly golden browned, set on the edges, and mostly set in the center. Mine took 50 minutes because I started with it cold from the fridge because I prepped it the night before. Baking time will vary based on pan used (glass or ceramic baking dishes will bake for longer than metal pans), oven, climate, ingredient variances, etc. Start checking at 30 minutes.
Serve immediately. Extra will keep airtight for up to 1 week in the fridge.

Photo credit; averiecooks.com

12/23/2021

***RECETTE DES FÊTES🎄***

Écorce de chocolat marbré au bacon et aux noix de Grenoble

Ingrédients
6 tranches de bacon original OU de bacon à l'érable
sac de 125 g de grains de chocolat mi-sucré
sac de 125 g de grains de chocolat blanc
2 c. à soupe de noix de Grenoble ou de pacanes grillées, hachées finement
Jus de citron

Préparation
Préchauffer le four à 400°.
Tapisser une plaque à pâtisserie de papier sulfurisé et poser 6 tranches de bacon à plat. Cuire sur la grille centrale du four pendant 15 à 20 minutes ou jusqu'à ce qu'elles soient complètement croustillantes et dorées. Retirer sur une grille de refroidissement et éponger complètement le bacon des deux côtés, mettre de côté pour refroidir.
Pendant ce temps, verser le chocolat mi-amer dans un bol en verre pour micro-ondes et le chocolat blanc dans un second bol. Tapisser une grande plaque à pâtisserie de papier sulfurisé. Faire chauffer le chocolat mi-amer au micro-ondes par intervalles de 35 à 40 secondes en remuant à chaque fois jusqu'à ce que le chocolat soit fondu. Veillez à ne pas surchauffer et à ne pas brûler le chocolat pendant le dernier intervalle - réduisez le temps pour obtenir un chocolat fondu lisse.
À l'aide d'une spatule en caoutchouc, versez le chocolat sur la plaque à pâtisserie préparée.
À l'aide d'une spatule décalée, étaler le chocolat en forme de carré en veillant à ne pas l'étaler trop finement.
Répétez l'étape de chauffage pour le chocolat blanc.
Déposez des cuillerées de chocolat blanc sur le chocolat mi-amer. Faites glisser votre spatule en caoutchouc en forme de zigzag sur le chocolat.
Sur une surface propre, hachez le bacon refroidi en fins morceaux et saupoudrez-en immédiatement et uniformément le chocolat marbré. Saupoudrez les noix et appuyez doucement avec le dos d'une cuillère propre sur les garnitures qui n'ont pas adhéré à l'écorce de chocolat.
Réfrigérer pendant au moins 30 minutes. Une fois complètement refroidi, utiliser un couteau à beurre et casser l'écorce en plusieurs morceaux. Déguster immédiatement ou placer dans un contenant hermétique et réfrigérer jusqu'à une semaine.

12/22/2021

***HOLIDAY RECIPIE 🎄***

Homemade Bailey's®

INGREDIENTS
1 A cup of Irish Whiskey
One can of Eagle Brand Condensed Milk
1 Cup of Heavy Cream
2 Tablespoons of Chocolate Syrup
2Tablespoons of caramel sauce
Two teaspoons of Instant Coffee
Two teaspoons of Vanilla Extract

INSTRUCTIONS
Simply add all ingredients to your blender and mix well for a few minutes
Add to Mason Jars or bottles
Refrigerate up to 2 months
Shake well before using

*Photo creds:foodiecrush.com

12/17/2021

''Why PP dietitian is the first job I truly love''

I've probably worked over 30 different jobs in my life. From truck driver for an oxygen company - to rescue guide at tree go -Moncton - nursing home RD - activity coordinator for the deaf and mute community in Sri Lanka - supply teacher - gym class motivator - clinical RD - berry picker - English teacher in Asia & to many bartending/waitressing jobs...

I truly taught I just had to accept that I would never love my job & travel a bunch to make up for it.

I realized FLEXIBILITY was the one thing I valued most out of a job. When I realized this all the other inconvenience and down side to my job didn't seem to bother me that much.

Having it ''all'' is BS. It doesn't exist in a job. But what is attainable is picking your one must.

What is yours? stability? salary? creativity? helping other? accomplishment?

12/16/2021

Easiest recipe to make and always a crowd pleaser!

***HOLIDAY RECIPIE 🎄***

Homemade Bailey's®

INGREDIENTS
1 A cup of Irish Whiskey
One can of Eagle Brand Condensed Milk
1 Cup of Heavy Cream
2 Tablespoons of Chocolate Syrup
2Tablespoons of caramel sauce
Two teaspoons of Instant Coffee
Two teaspoons of Vanilla Extract

INSTRUCTIONS
Simply add all ingredients to your blender and mix well for a few minutes
Add to Mason Jars or bottles
Refrigerate up to 2 months
Shake well before using

*Photo creds:foodiecrush.com

12/15/2021

LAST SESSION TOMORROW

12/07/2021

https://colleenchristensennutrition.com/emotional-self-care/

12/02/2021

11/30/2021

MEAL EXAMPLES FOR TOODLERS 🍇🧀🍬