Nutrition by Tatiana

Nutrition by Tatiana Nutrition motivation to guide you on your journey to health. https://nutritionbytatiana.com/billing-insurance/

NOTICE of Upcoming Practice ClosureAfter almost seven years in business, I have made the decision to close down my part-...
03/20/2024

NOTICE of Upcoming Practice Closure
After almost seven years in business, I have made the decision to close down my part-time private nutrition practice. This will allow me to focus on the things I enjoy in my spare time, while continuing on with my full-time career.
It has been an honour and privilege helping my clients improve their overall health by making lifestyle changes.
I’m thankful for the support I have received over the years, from each and every single one of you on Facebook and Instagram.
It has been an incredible journey, and I’m so happy to have shared my passion for health and nutrition with you. I hope you’ll continue to value the impact of leading a healthy lifestyle has to one’s health!
Thank you everyone ❤️

*A detailed message will be sent to existing clients regarding the private practice closure and further details as required by the College of Dietitians of Ontario and the obligations outlined in the Personal Health Information and Privacy Act, 2004 (PHIPA).


Show up for yourself!
03/13/2024

Show up for yourself!

Today’s lunch was delicious and high in fiber, protein, omega-3 fatty acids, and vitamins!What’s on my plate?-1/2 can of...
03/12/2024

Today’s lunch was delicious and high in fiber, protein, omega-3 fatty acids, and vitamins!
What’s on my plate?
-1/2 can of tuna & 1/2 can of salmon mixed with 1/4 cup diced red onion, cayenne pepper, chopped parsley, extra-virgin olive oil, lemon juice
-1.5 cups mini carrots
-1 cup sliced cucumber
-2 tbsp hummus
-6 Mary’s Organics Crackers
-4 kalamata olives

Afternoon Snack - easy to put together, nutritious, delicious, and ready to grab and eat over the next 3 days!-3/4 cup p...
03/10/2024

Afternoon Snack - easy to put together, nutritious, delicious, and ready to grab and eat over the next 3 days!
-3/4 cup plain Greek yogurt
-1/2 orange, cubed
-a few raw walnuts

Fill Half Your Plate With Veggies!What’s on my plate?-Lean Ground Turkey Burrito-Red & White Cabbage Slaw-Celery & Mini ...
02/24/2024

Fill Half Your Plate With Veggies!
What’s on my plate?
-Lean Ground Turkey Burrito
-Red & White Cabbage Slaw
-Celery & Mini Carrots
-Cherry Tomatoes
-Hummus
Burrito:
-1 cup cooked lean ground turkey cook ground turkey until water evaporates then add 1 tsp garlic powder, 1 tsp smoked paprika, pinch of cayenne pepper, pinch of black pepper, 1/2 tsp cumin, and 2 tbsp marinara sauce and cook until done
-whole wheat tortilla
-shredded cheese
-sautéd mushrooms, optional
Wrap the burrito and toast in a toaster oven or air fryer for a few minutes or pan fry on each side for a couple minutes.


Greek-inspired vegetarian lunch bowl!-large handful of steamed green beans, tossed with extra-virgin olive oil and mince...
02/23/2024

Greek-inspired vegetarian lunch bowl!
-large handful of steamed green beans, tossed with extra-virgin olive oil and minced garlic
-1/2 cup sautéd mixed bell peppers with extra-virgin olive oil, garlic and herbs
-3/4 cup cooked chick peas
-1/2 cup halved cherry tomatoes
-2 boiled eggs, halved
-1 tbsp hummus
-1 tsp sliced Kalamata olives
-1 tbsp crumbled feta cheese
-drizzle of extra-virgin olive oil, garlic and herbs

My game plan is to devour all the snacks on my platter!
02/11/2024

My game plan is to devour all the snacks on my platter!

Heart disease is the second leading cause of death for men and women in Canada.February is Heart Month, and it’s a great...
02/09/2024

Heart disease is the second leading cause of death for men and women in Canada.
February is Heart Month, and it’s a great time to raise awareness about the importance of cardiovascular health!
Prevention is important when it comes to cardiovascular disease.
Being physically active, eating a variety of healthy foods, limiting highly processed foods, limiting or avoiding smoking and alcohol, getting proper sleep, as well as managing stress levels, can help reduce your risk of developing heart disease.
Carrots have fiber, and are a great source of antioxidants, vitamins and minerals.
Consuming carrots regularly may support hearth health!

Tired of trying various weight loss diets and seeing little to no success?Instead of focusing on what to restrict, focus...
02/09/2024

Tired of trying various weight loss diets and seeing little to no success?
Instead of focusing on what to restrict, focus on what to add to your diet!

This Quinoa Bean Salad is so good and easy to put together!Have it as a side dish or as your main for lunch!What’s in th...
02/09/2024

This Quinoa Bean Salad is so good and easy to put together!
Have it as a side dish or as your main for lunch!
What’s in the bowl?
-2 cups cooked quinoa
-1.5 cup cooked black beans
-1 cup cooked green lentils
-2 cups diced tomatoes
-1 cup diced red and yellow peppers
-1/2 cup diced celery
-1 tbsp capers
-1 cup diced green onion
-1/2 cup - 1 cup diced red onion
-2 tbsp lemon zest
-1/2 cup chopped parsley or cilantro
Dressing:
-juice of one lemon
-extra-virgin olive oil
-1 tbsp balsamic vinegar
-1 tsp garlic powder or minced garlic
-pepper to taste

Although salads are commonly thought of as a summer food, a nutritious salad can offer your body essential nutrients to...
02/04/2024

Although salads are commonly thought of as a summer food, a nutritious salad can offer your body essential nutrients to help you stay strong during the cold and flu season!
What’s in my bowl?
-Iceberg lettuce
-red pepper
-red onions
-steamed red beets
-red cabbage
-boiled egg
-celery
-feta cheese
-balsamic vinaigrette

Adding eggs to your diet is convenient and easy!Eggs are nutritious and versatile and provide you with a source of prote...
02/04/2024

Adding eggs to your diet is convenient and easy!
Eggs are nutritious and versatile and provide you with a source of protein and Vitamins A, D, E and B12, riboflavin, selenium and folate.

Mid-afternoon snack meal planning!-3/4 cup plain Greek yogurt-1/2 cup orange, red grapes, and pomegranate seeds-a couple...
02/04/2024

Mid-afternoon snack meal planning!
-3/4 cup plain Greek yogurt
-1/2 cup orange, red grapes, and pomegranate seeds
-a couple of raw walnuts

Dessert can absolutely fit into a balanced diet!If you like dessert, you can include it in your healthy eating routine i...
02/04/2024

Dessert can absolutely fit into a balanced diet!
If you like dessert, you can include it in your healthy eating routine in moderation, even if you are trying to lose weight.
This galette from was absolutely delicious!

This Shaved Root Vegetable Salad from with pickled golden beets, carrot, fennel, radish, feta, and chilled bagna cauda ...
02/04/2024

This Shaved Root Vegetable Salad from with pickled golden beets, carrot, fennel, radish, feta, and chilled bagna cauda was so good!

It’s Sunday breakfast meal prep time!Love making a batch of oatmeal ahead of time to have on hand on busy mornings❤️ ...
02/04/2024

It’s Sunday breakfast meal prep time!
Love making a batch of oatmeal ahead of time to have on hand on busy mornings❤️

If weight management is the goal, fruit is not your enemy.Fruit is filled with fiber, vitamins, minerals, and antioxidan...
01/23/2024

If weight management is the goal, fruit is not your enemy.
Fruit is filled with fiber, vitamins, minerals, and antioxidants.
What’s in my bowl?
-1/2 cup plain Greek yogurt
-1/2 small banana
-1/4 cup pomegranate seeds (arils)

This has become my family’s favourite high protein snack after a workout in the evening! Tastes like a frozen dessert, i...
01/22/2024

This has become my family’s favourite high protein snack after a workout in the evening! Tastes like a frozen dessert, it’s delicious, nutritious, and satisfying!
Makes 4 servings
-2 to 3 cups of frozen mixed fruit
-2 tbsp chia seeds
-1 tbsp ground flax (optional)
-4 scoops chocolate protein powder or your flavour of choice of protein powder
-your choice of milk, add to your desired consistency
-1 tsp pure vanilla extract, optional
-crushed ice, optional
Add all ingredients into a blender. Blend until smooth.
Add more milk as desired.

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