Your Ottawa Dietitian Team at Loblaws & Your Independent Grocer

Your Ottawa Dietitian Team at Loblaws & Your Independent Grocer The views expressed on this channel are ours and do not reflect those of our employer, Loblaw Co. Ltd

MEET THE DIETITIAN

• Alexes (she/her) is a dietitian and foodie with a serious love for food. Her goal is to share that passion and teach her clients how to love all food while also fueling their bodies nutritionally.
• She is passionate about helping families to confidently feed their children. Her goal is to help kids become intuitive eaters who enjoy all types of food, so they learn how to eat for their growing bodies and beyond. Having two kids of her own, she understands the challenges associated with feeding the whole family and is excited to help her clients navigate this.

06/21/2023

We’re currently making some changes to our Dietitian program. We appreciate your understanding as we may be slower to respond over the next couple of weeks. Stay tuned for updates, we will be sharing more soon. If you have questions, please contact dietitian@loblaw.ca.

Are you looking to boost your protein intake?💪🏻Explore these options: 1. Lentils 1/2 cup = 23 grams of protein. 2. Almon...
06/21/2023

Are you looking to boost your protein intake?💪🏻

Explore these options:
1. Lentils 1/2 cup = 23 grams of protein.
2. Almonds 1/3 cup = 10 grams of protein
3. Eggs 2 small= 12 grams protein
4. Cottage Cheese 1/2 cup = 17 gram of protein
5. Greek Yogurt 3/4 cup = 16 grams of protein
6. Canned Salmon 1/4 can (55grams) = 12 grams of protein
7. Skyr Yogurt-
8. High protein Milk- 1 cup =18 grams protein

These are general recommendations, for individualize, sports specific, please connect with me. 📞

Did you know Gabby is Acadian and originally from the East Coast? 🌊She grew up in a small town by the ocean, where fish ...
06/18/2023

Did you know Gabby is Acadian and originally from the East Coast? 🌊She grew up in a small town by the ocean, where fish and seafood are a big part of her diet and culture. 🦞🐟️

Gabby might be far from her town, but finding new seafood products always excites her and gives her a taste of home! 🤩

What better way to spice up your BBQ Game this Father's Day than to try some new grilling products? For Gabby, that means grilling shrimp and lobster tails with some of her favourite vegetables.

Of course, we had to add our new lobster rolls kit on there.... because who wouldn't love a good lobster roll on Father's Day? 🤷🏼‍♀️

What is your favourite way to BBQ? 👇🏼

Tofu Bolognese and Kale Salad✨ I love tofu because it’s such a versatile, quick and tasty protein source! This a great...
06/15/2023

Tofu Bolognese and Kale Salad✨

I love tofu because it’s such a versatile, quick and tasty protein source!

This a great recipe for a those nights you need to assemble something in a hurry and better yet the tofu doesn't require pressing!

I paired the bolognese with whole grain pasta noodles and my favorite bagged kale salad!

Pasta night is one of my favorites and makes for an amazing lunch the next day!

How to make:
🍝Mix nutritional yeast, soy sauce, olive oil, chili powder, garlic powder together in a bowl
🍝Crumble one block of tofu into bowl with mixture
🍝Spread seasoned tofu on baking pan and bake for 35 minutes
🍝Heat tomato sauce and boil noodles
🍝Add tofu to sauce
🍝Serve and enjoy!

Recipe was modified from “itdoesnttastelikechicken.com”

Give it a try and let me know what you think😁

P.s: Please keep in mind portion sizes will differ per person, and can change due to many different factors. Captured in the picture is a portion size that was right for my body on that particular day.

employee

Get to know the Dietitian: Melanie• Melanie (she/her) has a passion for helping clients improve their health conditions ...
06/12/2023

Get to know the Dietitian: Melanie
• Melanie (she/her) has a passion for helping clients improve their health conditions through nutrition. 🥑🥜🥕
Her goal is to help you build a better understanding of how nutrition can affect your health and how healthy eating can help manage any health conditions.🦴🩺❤️‍🩹

•She has detailed knowledge and hands on experience from many years working in a hospital setting providing extensive nutritional guidance for a variety of medical conditions including diabetes management, heart health and digestive health.

For individualized nutrition recommendations book an appointment with Melanie at https://www.bookadietitian.ca

With the hot weather coming through, here are your Dietitian's favourite drinks! The perfect way to stay hydrated throug...
06/08/2023

With the hot weather coming through, here are your Dietitian's favourite drinks! The perfect way to stay hydrated through the summer heat... or to add flavours to your coffee! (wink Tatiana 😉)

Here are some ideas to up your hydration game!
👉Fruit infused water (made with any combo of fruit + herbs, such as honeydew melon + cucumber slices + mint)
👉Cold-brewed Iced tea (made with fruit-flavoured tea bags and sliced fruit)
👉Slushies (blend frozen fruit + water + honey)
👉Pineapple coolers (blend pineapple chunks + water + almond extract)

What is YOUR favourite summer drink?☀️

When engaging in activity longer than 45 minutes, at moderate to high intensity, you may require fuel during sport. 🔋Aim...
06/06/2023

When engaging in activity longer than 45 minutes, at moderate to high intensity, you may require fuel during sport. 🔋

Aim to consume 30-60g carbs/hour. For endurance sports you may require more. 🚵🏻‍♀️🏃🏼‍♂️

These are general recommendations, for individualize, sports specific, please connect with me. 📞

Homemade bagels 🥯 I love a good homemade bagel; you are in full control of the ingredients and can alter as per your ta...
06/02/2023

Homemade bagels 🥯

I love a good homemade bagel; you are in full control of the ingredients and can alter as per your taste buds!

My go-to is always an everything bagel!

Here is the recipe I used:

✨1 cup flour (I use the 1:1 gluten free flour)
✨2 tsp baking powder
✨3/4 tsp kosher salt
✨1 cup Greek yogurt
✨1 egg white
✨1 egg
✨toppings of choice

1. Preheat oven 400
2. Line a sheet pan with parchment paper and spray with oil
3. Combine dry ingredients
4. In a separate bowl, whisk egg white until frothy and then add yogurt
5. Add wet ingredients to dry and mix
The dough will be crumbly but should stick together
6. Transfer to a dry clean surface with some flour and knead dough
7. Divide dough into however many bagels you want (I did 5)
8. Shape into bagels
9. In a small bowl, whisk egg and brush both sides of bagel
10. Add toppings or leave plain
11. Bake for 20 minutes

05/31/2023

Cottage Cheese Pasta is the perfect combo of flavours and craminess!🤌🏻👩🏼‍🍳

Recipe (for 1)
🍴1/3 cup cottage cheese
🍴1/4 cup milk
🍴 1/4 block light cream cheese
🍴 1 cup pasta
Spicee; I used paprika, black pepper, garlic powder and onion powder
🍴cheese of choice
🍴protein of choice (I used chicken)
Add your favourite vegetables to add some colours and to complete your balanced meal!
-
Enjoy!
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After engaging in an activity longer than 45 minutes, from moderate to high intensity, you may require a post-sport snac...
05/25/2023

After engaging in an activity longer than 45 minutes, from moderate to high intensity, you may require a post-sport snack. 🏈⚽️🏀

Aim to choose a carbohydrate and protein source to replenish carbohydrate stores and help with building muscle. 💪🏻

These are general recommendations for individualized sports-specific. Please connect with Tatiana.

Iced Strawberry Oat Matcha Latte 🍓 dupe 🍓⁠
05/19/2023

Iced Strawberry Oat Matcha Latte 🍓 dupe 🍓
⁠

Address

Ottawa, ON

Website

https://linktr.ee/yourottawadietitianteam

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