Marni Larsen, The Whole Food Dietitian

Marni Larsen, The Whole Food Dietitian Registered Dietitian (RD) / Nutritionist • Wife & Mom of 2 • Foodie

12/24/2021

🤍 Wishing you all a happy & healthy holiday! 🤍

Merry Christmas!! 🎄❄🎅

It has been a TOUGH year for our family...As many of you know, I contracted COVID in the spring and have been dealing wi...
12/22/2021

It has been a TOUGH year for our family...

As many of you know, I contracted COVID in the spring and have been dealing with Long Covid ever since.

Because of this I was forced to take a break from social media and my practice as a Dietitian in order to recover.

Although I am still not back to my normal self, with the help of various Long Covid treatments, including changing what I eat (more on this to come!), I have been improving and slowly (very slowly lol) getting back to doing the things that I love.

These pictures were taken on a recent walk through Johnston Canyon near Banff, AB.

This was one of my 'good days'. My 'bad days' look much different (hello bed!) But most of the time I fall somewhere in-between.

So for now I am limiting my appointment availability at . As I continue to improve (fingers crossed 🤞) I will open up more times.

I know this is a bit long winded (thank you to those who are still reading!), but I wanted to send a big THANK YOU to all of my clients, family, friends and followers who were so understanding and supportive during this time.

I appreciate all of you!! 🤍🤍

Exciting news!! After a bit of a break, I am now accepting NEW CLIENTS through For the LOVE of FOOD - a team of Registe...
12/21/2021

Exciting news!!

After a bit of a break, I am now accepting NEW CLIENTS through For the LOVE of FOOD - a team of Registered Dietitians supporting clients through all ages and stages of life, Canada wide.

All sessions are 100% virtual (either phone call or video call)...so no need to leave the comfort of your home or office.

👉 Visit the website at fortheloveoffood.co or scan the QR code to book!

09/22/2021

Vitamin D concentrations take about 10 weeks to achieve steady state; the point at which the amount of vitamin D in your blood will be constant based on whatever amount you're taking.

If you've managed to get some safe sun exposure throughout the late spring and summer, the goal heading into the fall and winter is to maintain whatever vitamin D concentration you have NOW.

Don't wait until late November, December or January to start supplementing....your vitamin D concentration will have decreased significantly and will take some time, several weeks, to get back up to a therapeutic level.

If you didn't get any sun exposure for whatever reason, you don't want to wait either...

Vitamin D is a potent immune system modulator, supports the production of natural 'antibiotics' called anti-microbial peptides such as cathelicidins (PMID 23065264, 19895218) & tempers inflammation (cytokine storm) (PMID 32876941, 33551489).

When it comes to dosing for the vast majority of adults, 1000 IU (25 mcg) isn't enough to reap the FULL benefits of vitamin D.

Note, there's really only one correct answer to the question "how much vitamin D3 should I take", which is

- whatever amount is needed for YOU to achieve an ideal blood concentration

This is why testing can help; it allows for a personalized dose but based on research, most adults need between 2000/3000 - 5000 IU (50-125 mcg) per day.

Luckily in Canada, Health Canada as taken baby steps towards FINALLY supporting Canadians when it comes to vitamin D and now allows supplements to have up to 2500 IU (62.5 mcg) per dose.

My only question: "what are you waiting for?"

Healthy eating doesn't have to be complicated!This lunch was thrown together in less than 5 minutes, thanks to some simp...
03/09/2021

Healthy eating doesn't have to be complicated!

This lunch was thrown together in less than 5 minutes, thanks to some simple weekend prep.

What I used:
▫️2 cups chopped broccoli
▫️1/2 cup cooked quinoa
▫️2 hardboiled eggs
▫️2 tbsp Primal Kitchen Dressing

This meal checks all the 'boxes' for a healthy, balanced lunch!
✔ veggies (broccoli)
✔ protein (egg+quinoa)
✔ complex carbohydrate (quinoa)
✔ fat (dressing)

Some other combinations to try:
🤍 Mixed greens, black beans, brown rice & guacamole
🤍 Greek Salad, chicken breast, couscous & avocado

What is your go-to lunch?

LOVING everything about this cookbook!It is Canadian 🇨🇦 and one of the authors (Tori) is a fellow Dietitian. All of the...
03/06/2021

LOVING everything about this cookbook!

It is Canadian 🇨🇦 and one of the authors (Tori) is a fellow Dietitian. All of the recipes we have tried are so delicious! It is quickly becoming a household favourite 🤍

Have you ever had those days where you are hungrier than normal?? Here's 9 reasons why this could be happening....1️⃣ N...
03/05/2021

Have you ever had those days where you are hungrier than normal?? Here's 9 reasons why this could be happening....

1️⃣ Not eating enough protein or fat
2️⃣ Not sleeping enough
3️⃣ Eating too many refined carbs
4️⃣ Not drinking enough water
5️⃣ Diet lacks fiber
6️⃣ Eating while distracted or eating too fast
7️⃣ Exercising a lot
8️⃣ Drinking too many of your calories
9️⃣ Overly stressed

Need help figuring it out? Send me a DM and we can chat! 🤍

This conversation comes up a lot with my clients. I hear from so many of them that they have an "all or nothing" mental...
02/27/2021

This conversation comes up a lot with my clients. I hear from so many of them that they have an "all or nothing" mentality when it comes to their journeys towards healthier eating.

Repeat after me....NO ONE IS "PERFECT" - if that is such a thing. Not even me!! We are all human....and food is so much more than just nutrition. It can be part of a celebration...or a comfort. It can be social. It IS so much more than fuel for you body. And no "healthy" eating plan should compromise this. A truly healthy eating plan should 100% include these reasons for eating as well.

I work with my clients to include ALL FOODS. We focus on progress, not perfection. 🤍

Blueberry Oat Protein Bars!These bars make a great snack...or combine with some Greek yogurt and fruit to make a satisfy...
02/25/2021

Blueberry Oat Protein Bars!
These bars make a great snack...or combine with some Greek yogurt and fruit to make a satisfying and delicious, healthy breakfast!
INGREDIENTS
Bottom Layer
▫️1 ripe banana
▫️1/4 cup maple syrup
▫️1 tbsp unsweetened apple sauce
▫️1 tbsp coconut oil
▫️1 tsp vanilla extract
▫️2 cups rolled oats
▫️1 scoop protein powder
▫️1 tsp ground cinnamon
▫️1/2 tsp salt
Top Layer
▫️1/2 cup rolled oats
▫️2 tbsp chia seeds
▫️2 tbsp h**p seeds
▫️1/4 tsp ground cinnamon
▫️2 tbsp maple syrup
▫️2 tbsp lemon juice
▫️1 cup blueberries
▫️1/4 cup crushed cashews
INSTRUCTIONS
Preheat oven to 350F. Line a 9x9 square pan with parchment paper.
In a medium bowl, mix the banana, maple syrup, applesauce, coconut oil and vanilla with a hand mixer until smooth. Then mix in the oats, protein powder, cinnamon and salt until well combined. Press into the pan to create an even layer. Bake for 9-11 minutes.
In the same bowl, combine all ingredients for the top layer until well combined. Remove the cooked bottom layer from the oven and pour the top layer evenly over top. Press down with a spatula. Return pan to the oven and bake for another 15 minutes.
Allow the bars to cool and set for 15-20 minutes. Slice into 9 squares. Store in the fridge.
ENJOY! 🤍

I am absolutely LOVING this beautiful winter we are having! It has been perfect for getting out and being active with t...
02/24/2021

I am absolutely LOVING this beautiful winter we are having! It has been perfect for getting out and being active with the family.

We have been doing lots of walks and even went for our first winter hike last weekend. We all had so much fun and it was great to get out of the city!

What are you doing to stay active this winter?

Month #1 DONE!! Loving the motivation and accountability that this challenge and group provides 🤍 ...
02/01/2021

Month #1 DONE!! Loving the motivation and accountability that this challenge and group provides 🤍

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Calgary, AB

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