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Monika The Dietitian

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Hamilton, ON
Monika The Dietitian

Authentic lifestyle and health shifts through Intuitive Eating, Plant-centric eating and tending to I'm a big picture, deep layers kind of dietitian.

I'm interested in seeing all the aspects of food and eating, working out the whole messy puzzle in order to find a flow state, so to speak. Having gone to Medical School (took a leave of absence and moved to Japan without finishing), then through graduate school in Classics (Greek and Roman studies, mostly) I'm a mind-wide-open, curious, and experimental professional interested in connecting mind-body AND spirit, through food!

10/18/2025

Can you lower your cholesterol through diet alone?
Find out with one time free access to a comprehensive 4-week cholesterol lowering program that's diet-based?

I'd like to test run this newly minted online diet challenge that walks through all of the proven strategies, with a massive focus on implementation.

There are no strings attached.
It is a test run, so there might be an imperfection or two.
After this free test run, the program will acquire a price tag :)

10 spots available and all are welcome! Even your parents and grand-parents.

If you're a health practitioner, check out the program to have something concrete to offer to your patients and clients.

There are not video sessions or classes to stress about, just info bites and action exercises. There is a voluntary group chat that I will be facilitating.

Register here for FREE:
https://l.bttr.to/ADnEB

10/05/2024

It can sometimes be tricky to find a protein for a rushed meal, but it's so important for appetite control, blood sugar/insulin stability, and just to meet your daily protein needs.

This is a recipe I often suggest because it can be made quickly for the week and added to almost anything (plus it's plant-based and adds diversity):

*Mix into saucy stir-fries or pasta dishes; layer atop salads and pizzas; fold into wraps and slice into sandwiches*

Oh! and it's also one of the tastiest ways I've found to have tofu!

VERSATILE BAKED TOFU
1 block extra firm tofu . 1 Tbsp light soy or tamari sauce . 1 Tbsp honey . 1 Tbsp any vinegar . 1 Tbsp tomato paste . 1/2 tsp dried rosemary (optional)

Marinate and bake!
Full instructions here:
https://www.monikathedietitian.com/versatile-baked-tofu

05/17/2024

I love a little fun crunch at breakfast (which for me is yogurt + fruit + nuts), but commercial granola is heavier on sugar and fats than I would like.

So I’ve come up with this granola recipe with just the slightest touch of sweetness and no added fats.

12 dried apricots . 1/2 cup boiling water . 1 tbsp vanilla extract. 1/2 tsp cinnamon . 1/8 tsp clove . 1/8 tsp nutmeg . 3 cups rolled oats

https://www.monikathedietitian.com/minimalist-granola

03/26/2024

So you thought it was a choice between raw or roasted, didn’t you?

Allow me to introduce you to the TOASTED almond.

Wait till you smell it cooking :)

TOASTED almonds are both the tastiest and the healthiest option.

There's no better food source of vitamin E and most people I work with do not get enough of this potent antioxidant.

Toasted almonds are even higher in vitamin E than raw almonds.

As for the recipe, it couldn't be easier:
https://www.monikathedietitian.com/recipes

-> Warm a DRY stainless steel or cast iron pan on LOW heat (NO OIL).

-> Add raw almonds to the pan in a single layer (don’t overload).

-> Let them toast for 2-5 minutes then use a spoon to stir them up and use the back of the spoon to flatten them into a single layer again.

-> stir a few times to bronze on all sides and cool on a cutting board

So smoky, crunchy, and meal-enhancing
(while boosting your Vitamin E status!)

-inflammatory

11/21/2022

Curious about your nutrition genes? Nutrigenomix is having a sale!⁠

I have 3 more 50% vouchers available to give out :)⁠
⁠
Nutrigenomix testing is a Canadian-based, research-backed genetic test that identifies your predisposition to:⁠
⁠
- absorbing and utilizing key nutrients⁠
- managing weight in response to macronutrients such a protein and specific fat profiles⁠
- food preferences for sugar, fats, and snacking⁠
- intolerances to gluten, lactose, and caffeine⁠
- nutritionally-related chronic conditions like diabetes and heart disease⁠

Find out more or book a free discovery call here: https://monikathedietitian.com/nutrigenomics-details

Or DM me for details

04/12/2022

This all natural berry-full substitute for yogurt comes in handy when having to avoid dairy or histamine. All natural with a touch of collagen-rich protein. Top it creatively for a more decadent dessert.⁠
⁠
Just a couple of ingredients: ⁠
-berries⁠
-high quality gelatin⁠
⁠
And a creative method to dissolve that gelatin perfectly without messy prep.⁠
⁠
https://monikathedietitian.com/dips-and-blends/light-berry-mousse⁠
⁠

03/22/2022

If we find ourselves always thinking about the next thing to eat, is there something wrong with us?

It seems logical that appetite should have some kind of on/off switch.

It seems like most people are not obsessing about food all the time, right?

Let’s take a closer look, though.

Given that eating is one of those primary life-support functions, it makes sense that the parts of our brain that govern it sit in primal zones that we share with other living, breathing, eating animals.

And when we observe other animals, does it seem like they have an on/off switch for food seeking?

Or is your dog always food-mongering? Full belly notwithstanding?

As a keen observer of human (and dog) nature, I would argue that, like other animals, we are wired to always be seeking food.

I know I am.

I would argue that, although it’s normal to be thinking about food all the time, the strength of that signal can be moderated to normalize appetite to better meet our needs than our endless wants.

I propose 4 common reasons for the urge to constantly eat becoming overwhelming.

Eating becomes difficult to ignore when we are:

UNBUSY – UNSTRUCTURED – UNSATISFIED – UNRELENTING

let's examine...

https://monikathedietitian.com/blog-1/always-thinking-about-eating

03/04/2022

You may have heard of pickled beets; the old world version tastes more like firm pickles with a hard and crunchy texture and it's FERMENTED - so loaded with beneficial gut bacteria.

Main Ingredients

2 medium size beets, scrubbed and diced

3 cloves garlic, sliced

1 inch ginger, sliced

1 tsp salt

1 cup boiled water

To for the no-fuss ferment recipe - visit my blog
https://monikathedietitian.com/veg/probiotic-beets

02/16/2022

It usually takes me a few weeks to get a new diet plan in play (either for personal health reasons or to test out the diet patterns I work with professionally).

I have to change things one meal at a time, do it wrong a bunch of times, brainstorm workarounds while my mind wanders in the shower.

(At least I know I’m in the right field).

Anyway, this whole ‘one step forward, two steps back’ phenomenon for which lifestyle change efforts are so famous, shows up in all kinds of facets of our lives.

There’s this powerful inertia of both habit and thought that tends to keep us suspended in decisional purgatory whenever we have a mind to make a palpable change in something.

Think of how often you were inspired to action by some book, or story, or opportunity, or random thought, only to judge yourself silly at the end of the day (or week) for having been so initially jazzed.

The clearest example of this (in my world) is probably when people, in a moment of clarity, come to see that decades of efforts at ‘weight loss’ have been fruitless and even detrimental to overall health (both mental and physical). In that moment, it is possible to get into a mental space of committing to let go of the obsessive self-regulation in favour of espousing the more allowing practice of self-observation and self-determination around food (often called intuitive or mindful eating).

But once the usual patterns of our day are back in full swing, so are the usual patterns of thoughts.

What seemed like a wholesome aspiration in a moment of inspiration, is discarded as idealistic, or unrealistic, or frivolous when we cycle back to our default state of mind. The inertia of our usual convictions easily displaces new and uncharted ideas.

Of course, it does. Our convictions are comfortable and automatic. It’s to be expected that when we think outside our comfort zone, we will at some point dismiss those new thoughts as ‘not for us’.

Here are 3 strategic actions to give yourself a chance towards making progress in a new direction, even if it’s messy and slower than you envisioned.

https://monikathedietitian.com/blog-1/making-diet-changes-stick

02/03/2022

This was a real culinary eureka for me!

When it comes to ingredient substitutions to accommodate food reactions, I’m a stickler for finding a wholesome, whole-food alternative instead of relying on highly processed commercial options.

Gluten-free products are a classic example of this. Although there are tons of great starches to turn to when avoiding wheat (potatoes, quinoa, millet, corn, brown rice), the most common swaps are often gluten-free pastas and breads with paragraphs of ingredients and fillers.

Not to mention the lack of nutritional variety when everything is essentially based on rice.

So, I’m always questing for having it both ways in cases of food sensitivity or food reaction - remove the trigger without sacrificing simple good nutrition, or taste.

I think this lasagna recipe gets it just right!

The instant pot makes it magic - sort of just melts it all together and gives it body even with no cheese.

PASTA
3 plantains

3 tbsp olive oil

1/3 cup water

1/2 tsp salt

PROTEIN
1 lbs ground beef or tofu (crumbled) or plant-based substitute

1 tbsp oregano

1 tbsp basil

1/2 tsp cayenne pepper

1 onion, diced

3 cloves garlic, minced

1/2 tsp salt

LASAGNA
2 - 4 cups mushrooms, sliced

2 - 3 passata strained tomatoes (or tomato sauce)

1/2 eggplant or 1 zucchini

2 pinches thyme

shredded cheese (optional)

Visit my blog for the recipe!

https://monikathedietitian.com/mains/grain-free-pasta-feel-lasagna

01/17/2022

Inflammation.

It's an underlying feature of seemingly all the chronic diseases and conditions from heart disease to cognitive decline, especially auto-immune and gut-associated conditions like IBS and IBD and resulting food intolerances.

Herbs and spices have both laboratory evidence of antioxidant potential and human studies of anti-inflammatory effect, especially cloves, oregano, thyme, cinnamon, and turmeric.

And most of us have lots of room in our diets for maximizing use of anti-oxidant herbs and spices.

Over the years, I've come up with a simple way to incorporate all the well studied herbs and spices every day.

Check out my 3 favourite herb and spice blends:

Breakfast Spice
Herby Lunch
Richly Spiced Supper

https://monikathedietitian.com/blog-1/how-to-add-anti-inflammatory-herbs-and-spices

-inflammatory

12/20/2021

Have you ever had sesame snaps? Those delicious sweet little crunchy wafers of sesame? This recipe is the easiest way to have them from scratch, with just 2 ingredients. They come out slightly softer but also more pleasantly tender.

Main Ingredients
1/2 cup sesame seeds (toasted or raw)
2 tbsp Pure Maple Syrup (NOT HONEY honey won't harden)

Come over to my website for the details!
https://monikathedietitian.com/dips-and-blends/soft-sesame-snaps

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Hamilton, ON

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	10am - 5pm
Thursday	10am - 5pm
Friday	10am - 5pm

Website

https://monikathedietitian.com/

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