North Vancouver Dietitian

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North Vancouver Dietitian

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10/21/2025

No it’s not just “diet and exercise”, I thought I would do a refresher on the complex factors that affect weight….

I often get ask “how do genes contribute to weight?”Genes can affect appetite, feelings of fullness, metabolism, food cravings, storage of fat and even the tendency to use eating as a way to cope with stress.

Our environment also plays a KEY role. If our neighbourhood is unsafe, there are no supermarkets with affordable food, and we need to work 2 jobs to pay our bills that is going to make a big difference.

These are just SOME of the factors that affect weight but there are many more. Many of these factors are outside our control.
↗️SHARE THIS POST to help spread the truth and stop misinformation about “diet, exercise and willpower” ☠️

10/16/2025

These are the most important people to impress don’t you think ❤️

Graphic by

10/11/2025

It’s Canadian Thanksgiving weekend and I want you to keep the following mantra in mind “we provide, they decide.”

I know you WANT them to eat a variety of foods. So do I. But if we want to actually help them to learn to eat new foods, we need to stop MAKING them eat new foods.

When we pressure, bribe, encourage, threaten our kids to eat something we are telling them that food is SO BAD they need to be forced to eat it. No one is pressuring them to eat a cookie right?

When we let kids listen to their bodies most kids actually DO eat a balance of foods over a course of 1-2 weeks. Sometimes days they eat a lot of bread, other days they eat bowls and bowls of fruit, and sometimes they eat sausage after sausage. Kids (unlike adults) tend to only eat 1-2 foods per meal and that is normal and healthy.

So take a deep breathe and bite your tongue. This is how we teach them to listen to their body and honor their inner wisdom. Sometimes they will only eat bread and that’s ok too ❤️

What questions do you have about feeding kiddos 👇👇👇
↗️SHARE if you think other mamas need to hear a bun for dinner is ok sometimes

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10/02/2025

We worry. We stress. We agonize. ⁠
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🍦Is my kid addicted to sugar?
👨‍👧Will they get fat as they get older?
🍩Will they have the struggles that I did?
🤰Will my body ever “bounce back”?
🏃‍♀️Will it ever look like I want it to? ⁠
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What if you knew your child was born an intuitive eater and has the innate sense on how much they need to grow and thrive. That they have a genetic body blueprint and parents have very little influence on their child’s weight or shape? What if you knew that YOUR body was destined to change shape and size throughout your years. That this is a normal part of aging. ⁠
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Which one have you been taught to worry about most? 1, 2, 3, 4 or 5
Comment below 👇

09/30/2025

It’s OK to set gentle limits with regards to food.

We (as the parent) get to decide what is on “the menu” and also let kids know when there is no more of that food available for the day.

While I generally don’t suggest setting portion sizes for most foods, this depends on the specific food and the day ahead. We all love Cheesies so I WILL set limits to make sure everyone gets a serving, make sure they don’t just eat Cheesies for lunch, and also have some for another day if it’s something I want for multiple days.

We don’t need to say “you’ve had enough” or “you can’t just have junk food for lunch” but instead compassionately let them know you love that food too and they can have more another day.

📌SAVE this post to remind you how to set limits without using diet culture phrases

What would you say to your kiddo in this situation? Comment below 👇

09/23/2025

“But I’m just concerned about your health” 😵‍💫

Nope. This is no one’s business but yours!

Just a little reminder…..what you eat, how you move, your weight (loss or gain), your shape and size, your health and your lifestyle are YOURS and do not need to be justified or debated!
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A friendly reminder for all of those are “just trying to help” to keep your comments to yourself! These are NACHO business! ⁠
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Has anyone made comments to you about any of these? Drop ‘em in the comments below 👇

And feel free to ↗️SHARE in your STORIES to spread the word! ⁠

09/16/2025

1825 meals and snacks per year.

That’s how many meals and snacks we need to make for each of our kids if they’re eating three meals and two snack snacks per day.

That’s a lot. That’s exhausting.

So guess what? Here is your permission slip to make life easier on yourself. You’re allowed to take shortcuts. You’re allowed to give yourself a break. Every meal doesn’t have to be perfect.

I feed my kids chicken nuggets and you can too ❤️

↗️ share this post to pushback against to the fear, mongering and online parenting spaces

09/09/2025

🍎Parents get to decide what kids eat for lunches. Not a lunch monitor. Not a (well-meaning) EA or teacher.

If you hear that your child’s lunch box is being policed e.g. they are being asked to eat X first or aren’t allow to eat THIS before THAT. Do some digging.

Who is monitoring the lunch? In our school it was grade 7 kids. In yours, it could be someone else. Then find out if there is flexibility in the lunch monitoring, is this a classroom policy? Or is it flexible? Which we can learn more about with a quick chat with the teacher or a short email.

If your lunch monitor changes often parents can also put in a handy “Lunchbox Card” to ask the person supervising lunch to please let their child eat any foods in their lunchbox in ANY order and include their name and phone number for any questions.

📌Don’t forget to SAVE THIS POST and print out the lunchbox card to use if/when you need it! Have you noticed any lunchbox policing at your schoolWhat did you do? Comment below! 👇👇👇
This lunchbox card is adapted from one created by and

📚✏️

09/02/2025

Annual lunchbox “cheat sheet” 📚🍎
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School is here we all need a little “cheat sheet” to help remind us of what school safe items we can pack in the lunchboxes!!!

So check out my master list (I actually print this and put it on the fridge) to remind you of easy ideas to stack a lunch box!
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📌Don’t forget to SAVE THIS POST for easy reference so you never have to look blankly in the fridge and wonder what on earth you should pack! Tag or share if you think others could use it too! ⁠

↗️Share this post if you think other mamas could use it

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⁠What are you looking forward to most about back to school 📚? 👇comment below
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08/26/2025

Despite what you may have heard. perimen can start as early as your late 30’s.

For most women it starts between 41-44 and can last for 2-10 years. The average age of menopause (or the time when you haven’t had a period for 1 year) is about 52.

Some signs and symptoms of peri:
🩸Shortening (or lengthening) of days between your menstrual cycle
🌊 Heavier menstrual flow (“flooding”)
💤 Insomnia
🤬 Increased irritability and PMS (aka ‘menorage’)
😞 Increased anxiety and/or depression
⚕️Increases in cholesterol or blood sugars
🙍‍♀️Weight changes or increases in abdominal weight accumulation

If you are concerned about your hormonal health speak with your MD.

Here are just a few things that I have found that work to support hormonal changes
🌱Soy products: they contain phytoestrogens which weakly bind to estrogen receptors and can decrease symptoms over time
🥜 Eating regularly and adding protein helps stabilize blood sugars, cravings, and supports muscle formation. This also supports mood stability.
🛌 Sleep is undervalued but lack of sleep increases cravings for carbohydrates, can increase appetite ans worsens mood.

Which of these do you try to do more often? 1,2,3 or 4? Comment below 👇

📌 SAVE to remind yourself of the signs and symptoms and some strategies to support you

What do you want to know about nutrition and perimenopause? Comment below 👇

Address

1233 Lynn Valley Road
North Vancouver, BC
V7J0A1

Website

http://www.northvancouverdietitian.com/

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