Sedona North

Sedona North Our Vision: We work with our clients to move them closer to their goals of improving their wellbeing and health outcomes.

03/30/2026

Thank you for following me for Nutrition Month 2026! It’s been a blast educating, sharing, and collaborating.
Food connects us in so many ways.
It connects us in community, in our cultures and it connects us to ourselves.
Food is foundation to our wellbeing. It helps us prevent, treat and fuel our bodies.
I hope I leave you this month loving food and what it can do for us as much as I love it!
🍇🥦🍉🥯🧀🍳🌯🍝🫘🥜🥣
Bon Appetit!

03/29/2026
Sleep in the Menopause TransitionI recently attended a full day conference with colleagues from across Canada discussing...
03/29/2026

Sleep in the Menopause Transition
I recently attended a full day conference with colleagues from across Canada discussing the Menopause Transition period.
Locally, I had the privilege of being a panelist at The M Factor along with 3 other fabulous health professionals who all had a wealth of knowledge to share on tips to help us stay healthy in this stage of life.
Knowing >10 million Canadian women are at this stage, this is an extremely important topic that we need to carry on and work towards setting up supports in the community and workplaces.

One area that has always been a struggle for me is the SLEEP piece. I hear this from many women in similar stage of life.

We know that good sleep has an affect on our mood, stress, anxiety, depression, weight management and more.

I recently found this PODCAST called Parenting and (Peri) Menopause that featured a guest speaker that I have had the privilege of hearing at other events, Dr Alison Shea.
Some take away tips that may help you (like me) include:
Trying an app such as the Calm app- music and sleep stories
3-2-1 RULE- 3 hours before need no alcohol
-2 hours before sleep avoid heavy meals
-1 hour before sleep - no blue light- which includes scrolling on social media

Melatonin can be a tool in your toolkit but taking 1-3 hours before bed at a low dose 1-3mg and accompany with calming activities adn dim lighting.

Have a bedtime routine- just like we establish in our children- mom you also need a regular bedtime routine that is as consistent as possible day to day.

Alcohol- a major sleep disturber. We will need to decide if we would like to choose alcohol or sleep that night :)

I wish you all restful nights.

Excited for a day of education and collaboration with colleagues across Canada discussing the Menopause Transition!     ...
03/25/2026

Excited for a day of education and collaboration with colleagues across Canada discussing the Menopause Transition!

Navigating menopause can feel like a rollercoaster, but your daily meals can offer a strong foundation of support. If yo...
03/24/2026

Navigating menopause can feel like a rollercoaster, but your daily meals can offer a strong foundation of support. If you want to feel better during this transition, it is time to embrace healthy fats.

During menopause, your body goes through massive shifts. Adding the right fats to your plate makes a move you in the right direction and protects your long-term health outcomes.

One of my favourite healthy fats to focus on during menopause is omega-3 fatty acids. As estrogen levels decline, our risk for heart disease climbs (high blood cholesterol and high blood pressure), and we may experience changes in mood and cognition. Omega-3s from food can play a vital role in supporting heart, brain, and emotional health.

Aim for at least 2 servings (3–4 oz each) of fatty fish per week—options like arctic char, salmon, trout, sardines, or mackerel are excellent choices. Plant-based sources, while not as bioavailable, still offer great benefits; try adding chia seeds, h**p hearts, ground flaxseed, or walnuts to yogurt, cottage cheese, or salads to boost your intake of healthy fats.
What is your go-to way to add healthy fats to your meals? If you would like more recipes ideas for the menopause transition, DM me and I can set you up with the Sedona North Menopause Transition Recipe Collection.

Today I would like to continue on with nutrition in the menopause transition highlighting the role of protein-rich foods...
03/23/2026

Today I would like to continue on with nutrition in the menopause transition highlighting the role of protein-rich foods.
Protein-rich foods include meats, fish, poultry, legumes, nuts and seeds, eggs, diary foods and soy protein.
Quality protein foods have a primary role in the women as we age and move through menopause transition. As estrogen levels decline, we see changes in body composition (particularly decrease in lean muscle mass) and a decrease in bone mineral density. Ensuring we are consuming the right type and quantity of protein foods is essential.
To keep it simple (which is how I roll) enjoy protein-rich foods with each of your meals and at least one snack per day, especially post workouts.
Getting adequate protein in your day could look something like this (please note everyone will have different individualized recommendations):
1 cup cottage cheese
1 cup unsweetened soy beverage
3 oz cooked chicken breast
1/2 cup chick peas
1/4 cup walnuts
3/4 cup Greek Yogurt
If you are interested in a recipe collection for the Menopause Transition email me at
jennifer@patersonconsulting.ca

Fibre, how I love to talk about thee!🌾Healthy guts, healthy bowel habits and the long list of benefits dietary fibres br...
03/19/2026

Fibre, how I love to talk about thee!
🌾Healthy guts, healthy bowel habits and the long list of benefits dietary fibres bring to our lives.
Ladies, in the menopause transition years, please do not minimize the importance of getting 25-30 grams of fibre each and every day.
Fibre lowers the glycemic index of foods which helps to control insulin resistance and blood sugar levels.
Foods high in dietary fibre also help to keep our gut microbiome healthy and happy. One of the many menopause symptoms is irritable bowel syndrome- trust me, we want healthy gut microbiome.
Soluble fibre helps to lower our blood pressure and blood cholesterol; things we often have more difficulty managing as estrogen levels drop.
Fibre helps to keep us feeling full longer and keeps us more satisfied which can decrease mindless snacking to control our weight.
Here’s how we can meet our fibre goals:
• Include 6+ servings of vegetables and fruits daily (1 tennis ball size piece of fruit or ½ cup cooked veggies = 1 serving). This includes filling half your plate with veggies at lunch and dinner daily.
• Add fibre boosts to our day including 1 Tbsp chia seeds, h**p hearts and ground flaxseed
• Replace half the meat in recipes with beans and lentils
• Cook high fibre side dishes such as quinoa, brown rice, bulgar, barley and whole wheat pasta
• Add oats or oat bran to muffin or cookie recipes
• Add 1-2 Tbsp psyllium husks to drinks, yogurt or smoothies
If you are interested in a recipe collection for the Menopause Transition email jennifer@patersonconsulting.ca

It’s National Dietitian’s Day and a great day for reflection.24 years ago, my journey as a Registered Dietitian began at...
03/18/2026

It’s National Dietitian’s Day and a great day for reflection.
24 years ago, my journey as a Registered Dietitian began at the University of Saskatchewan—back in the days when "getting the internship" after completing your 4 year degree, felt like the Hunger Games. We all waited nervously to find out if we’d make the cut, right before the program changed to guarantee everyone a spot (thank goodness!). Those 10 months of placements? Pretty much working for free while being grilled—lovingly—by Registered Dietitians. We did it all: Food Service, Clinical Nutrition, specialty clinics (shout out to my Renal folks!), plus Community and Public Health.

Then came writing the National Exam—a true test of nerves- which allowed you to put RD (Registered Dietitian) behind your name.
Over the years, I’ve worn more hats than a dietitian at a cooking demo—sometimes all in the same week! From creating diabetes and heart health videos in rural Manitoba (move over, Spielberg), to juggling outpatient, renal, and community roles in Saskatchewan, to spending 17 years in Alberta’s Kidney Care Clinic (with a part time position in Prenatal and Women’s Health), this career has been as unpredictable as the weather in Medicine Hat.
• Launching a video career (well, sort of) while supporting diabetes and heart health in rural Manitoba and Saskatchewan—never thought “dietitian” and “film director” would go together, but here we are!
• Juggling hats in Saskatchewan, from outpatient & renal dietitian in the tiny Yorkton hemodialysis unit to handling all things public health as a Community Health Educator—fun, chaos, and plenty of health education included.
• Surviving (and thriving!) for 17 years in the Alberta Kidney Care Clinic, with an extra helping of Women’s Health and Prenatal while working half-time—because who doesn’t love a challenge and not knowing which office you’ll be in that day?

In 2019, still riding the ever-changing wave of dietetics (and possibly running on adrenaline with family, new baby at 41 years old, pre-teen twins and a career) I dove into private practice—because why not add another hat to the collection? Private practice let me be there for my family while jumping into new passions, like nutrition management for infertility and guiding women through the wilds of the menopause transition. It’s been humbling to support others in life stages I know firsthand—turns out, shared hot flashes and brain fog build instant trust! Every chapter—chaotic, hilarious, and heartfelt—just deepened my passion for helping people heal, thrive, and laugh a little along the way.

I honestly can’t wait to see where this wild, rewarding profession takes me next. If there’s one thing I’ve learned (besides how to balance five roles, four clipboards, and a week’s worth of snack containers), it’s that Registered Dietitians bring skills to the table that no food label could ever sum up—adaptability, compassion, creativity, and a sense of humor that gets us through everything from internship nerves to the chaos of clinic life.

Happy Dietitian Day to all my fellow food warriors, nutrition nerds, furture Dietitians and behind-the-scenes magic-makers! Whether you’re surviving endless placement potlucks, writing the big exam with shaking hands, juggling several positions at once, or bravely pioneering new paths in private practice—here’s to you. You make a difference daily, one meal, one patient, one relationship, one laugh, and one well-timed meal recommendation at a time.

Nourish to Flourish 🌱

It just got luckier for us!!! 🍀Oliveda has a 24 hour promo (March 17th ONLY) to receive up to 2 free products with purch...
03/17/2026

It just got luckier for us!!! 🍀
Oliveda has a 24 hour promo (March 17th ONLY) to receive up to 2 free products with purchase. See images below for details!!

I use this F77 Olive mask once a week and love it!! 🥰
Your free product(s) will auto populate at check out!
See my link here!

https://jennpaterson.olivetreepeople.shop/

March is Nutrition Month, a time to embrace the importance of food in our lives. As a dietitian, I encourage informed ch...
03/17/2026

March is Nutrition Month, a time to embrace the importance of food in our lives. As a dietitian, I encourage informed choices that enhance well-being. Join our free Save on Foods Nutrition Tours, explore our Menopause Transition recipes, and check out Oliveda's unique skincare products. Together, let’s nourish to flourish!

https://conta.cc/3NIQdQP

Email from Paterson Consulting Inc. March is Nutrition Month!   Give Us A Call: 403-526-1113 Request An Appointment! Nourish to Flourish March is Nutrition Month  March is Nutrition Month! As a di

Nourish to Flourish is the theme for National Nutrition Month 2026! 🍇🍓🫛🥒🥕🥖🍳🥙Food connects us in many ways. It connects u...
03/16/2026

Nourish to Flourish is the theme for National Nutrition Month 2026! 🍇🍓🫛🥒🥕🥖🍳🥙
Food connects us in many ways. It connects us in our communities, in our families and friendships along with workplaces.
As we move through different stages of our lives, our bodies require key nutrients to prevent, protect and treat. Our bodies are all unique and nutrition care should be individualized.
Over the next two weeks, I will be using food to connect women in the Menopause Transition while offering resources to help women through these years. Our focus will be on Fibre, Protein, Antioxidants and Healthy Fats.
Nourish to Flourish!

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41 Sierra Green SW
Medicine Hat, AB
T1B0R5

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Tuesday 9am - 4pm
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