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Catherine Semenick Registered Dietitian

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Canada
Thunder Bay, ON
Catherine Semenick Registered Dietitian

I help clients achieve their health goals through personalized nutrition plans and education. Real Fitness. Real Life.❇️

I work with clients to identify their unique nutritional needs and create a plan that fits their lifestyle.

❇️Real Food.

09/22/2025

Here’s what S.B had to say about changing her lifestyle after kids

“Ok. So I was thinking about why it’s different this time.

And I think it’s because I truly feel a difference in lifestyle. Before the baby, when I was exercising and calorie counting, I think deep down I knew it wasn’t sustainable. Whereas now, I truly feel free and like I’m forming new healthy habits. I feel like my life is changing instead of following some kind of regimented life that’s so focused on numbers. It’s different this time because I know that it is sustainable. And the way I feel now is far better than the way I felt before. Maybe it’s aslo because as you were saying, as a mom, your time becomes more limited for yourself, which makes it more important than ever before.”

What are you wait for? Life is busy with kids, work, caregiving, or all the above. It’s easy to put yourself last. But your health isn’t a luxury - it is the foundation. When you feel your best, you give your best.
Wellbeing, physical and emotional, deserves to be your priority. Not someday. Now. Let’s stop the waiting game! Let’s chat now to start your foundational journey.

09/12/2025

With summer coming to an end, and fall fast approaching. Do you find that you’re looking back on the summer and thinking “I gained weight this summer” or “I try every year to lose weight and it’s the same thing every summer. I don’t lose anything” or “I tried eating well this summer but I ate too many bad things”?

If this sounds like you, let’s take back what you deserve most; understanding your body’s needs and help you stay guilt free! Society has ingrained in us that we must look a certain way and that diets are the only way to get there. What diets don’t do is help you sustain your weight loss or give you any lasting tools to make your life easier. By creating an eating plan that works WITH you, you can take back control of your eating and start the weight loss journey you’ve been telling yourself you want to do.

With guidance, support, and the willingness to start and adapt, you can achieve your goals. You’ll no longer have to feel bad about eating because together, you can learn how to:
- Stop the guilt and shame around food that keeps you going back to emotional eating
- Accept the bad days where food isn’t the only thing on your mind
- Lose weight in a sustainable way, where you don’t feel like you have to be perfect all the time

08/15/2025

Chances are that you aren’t drinking enough water. With the beautiful (and hot!) summer weather, give these strategies a try to increase your hydration and support your health this summer!🚰💦💧

07/21/2025

It’s summer! We don’t want to take the fun out of it! And for so many people, you enjoy having a cold beverage on a summer weekend (I know I do!). This summer, instead of feeling guilty for enjoying your favourite beverages or even trying to lose weight… rather..How would it feel to relearn how to enjoy summer beverages, vs indulge..to relearn to pair those 🍸 with who and where you are…

Fun beverages, although they taste delicious, can sometimes be packed with high amounts of sugar and calories that you didn’t even know about. This summer, enjoy your drinks! But also try some of these tips if you’re looking to find some low-cal options:

Add sparkling water to your cocktails instead of pop
Add some sugar-free syrups, lemon or lime juice, or even bitters to add a boost of flavour
Add some fresh fruit to add some texture and colour to your drink

☀️

07/14/2025

Although ice cream season has arrived and I will be enjoying my favourite cone here and there; Summer is an amazing time to take advantage of the seasonal fruit we have in Canada! As a former ice cream-aholic, I try to change up my sweet treat of choice during the long summer nights so I’m still hitting my craving but not over doing it on my ice cream intake. Pairing ice cream with any seasonal fruit is a great way to balance out getting your ice cream intake but also adding a punch of fruit flavour!

Here are some of my other favourite summer treats I enjoy that use seasonal fruit:
- Strawberries and fresh whipping cream
- Grilled peaches with a honey drizzle
- Berry Crisp (can use blackberry, blueberries, raspberries)
- Strawberry banana popsicles

☀️

07/05/2025

Summer is a time for fun, family, and friends! Food and drink are such an easy way to bring people together and spread joy, and I want to make sure you get to enjoy all aspects of it!

Instead of focusing on losing weight this summer, here’s 5 ways to reduce summer weight gain:

1. 𝐒𝐭𝐚𝐲 𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐝.
The chances of becoming dehydrated increase in the summer. While most people know of the immediate health consequences that can occur due to dehydration (passing out, headaches, nausea), the association between dehydration and weight gain is often not as well known. Depleting your body of the fluids it needs, leads to your body going into starvation mode. Make sure also to avoid excessive drinking of beverages with caffeine and sugar as they can cause dehydration quicker.

2. 𝐒𝐭𝐢𝐜𝐤 𝐭𝐨 𝐚 𝐬𝐜𝐡𝐞𝐝𝐮𝐥𝐞.
With the summer months filled with more activities, we lose our daily routines. If you don’t have a specific job or activity to get up for, it’s easy to sleep late, watch too much TV, and snack more than usual. Make sure your summer days have some structure. Try getting up at the same time each day and eating meals at set times. Plan activities for specific times.

3. 𝐒𝐭𝐚𝐲 𝐫𝐞𝐥𝐚𝐭𝐢𝐯𝐞𝐥𝐲 𝐛𝐮𝐬𝐲.
When we’re bored, it’s easy to fall into the trap of doing nothing and feeling low on energy. In addition to helping you avoid over-opening your fridge, try filling your days with things that can give you a sense of accomplishment.

4. 𝐀𝐝𝐣𝐮𝐬𝐭 𝐲𝐨𝐮𝐫 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐫𝐨𝐮𝐭𝐢𝐧𝐞.
Don’t let the summer heat cancel your exercise. Great ways to beat the heat when exercising include swimming, indoor basketball, or indoor exercise classes. If a gym isn’t your scene, try bowling or an indoor dance class. If you love being outdoors, visit a local pool or take a hike when weather permits.

5. 𝐋𝐢𝐦𝐢𝐭 𝐭𝐡𝐞 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐚𝐥𝐜𝐨𝐡𝐨𝐥 𝐢𝐧𝐭𝐚𝐤𝐞.
Cold alcoholic beverages can help temporarily cool down. Unfortunately, they can also cause dehydration and weight gain. Alcoholic beverages tend to have empty calories that offer zero nutritional benefits.

☀️

06/27/2025

The warmer weather of summer has arrived, which for some (maybe even you) can cause anxiety and pressure of looking a certain way… Do you start questioning what you eat? Do you continually tell people or hear people say that they just need to lose 10 pounds until they are bikini ready? Looking up “quick-fix” and “how to lose weight quickly” diets can seem really appealing or tempting this time of year because it promises fast results that seem SO simple.

The reality behind those diets is that:
You will be constantly thinking about food, possibly restricting your diet or obsessively counting calories
You’ll be irritable, frustrated, and cranky either about not seeing the results you want or even not being able to eat what you want
The weight you do lose will only be temporary. It will NOT stay off

All that work for a “bikini body” and P**F you’re back to where you started

This summer let’s forget about other people and society saying “your body isn’t good enough” because YOU ARE ENOUGH as you are.

There’s a better way to enjoy life and feel confident in your swimsuit this summer!
One where you:
Eat all your favourite foods (Say yes to ice cream and burgers!)
Lose weight with a diet that works with your life
Feel good in your body this summer and every one that comes next

Move on from the “summer body” hustle and let’s make a plan together that makes you feel good and works with you.

01/24/2025

It’s nearing the end of January and you may have started the year off with the motivation to make big changes. Are you finding that your New Year’s resolutions aren’t as successful as you thought they would be? Do you keep asking the question “why bother”?
Or tempted to buy the latest potion?

It’s that time of the year where a lot of people give up on their New Year’s resolution . Why you ask?
Your initial plan is making you miserable leaving out favorite foods

A bad day leads to thoughts of “I’ll start this next week” because you think you’ve blown your goal for the day
You’re relying on ‘motivation’ to stick with your goals

Without digging deep into your ‘why’s and dig into habits this makes it difficult to sustain your goals! As your personal RD and nutrition coach I can help you learn about YOU on your health journey

Being CONSISTENT without the pressure of being perfect and
creating a plan that doesn’t make you miserable. Building a roadmap that works for you!
Focusing on TODAY instead an overwhelming future

01/01/2025

🌟client success story🌟

Here’s what Sandy O had to say!

“Before I started to work with catherine, well I had been on diets for.. yikes! On and off for the past 50 years.. yes I am not 75 years old. Every diet one can imagine.. all the low carb, high protein dont eat this, dont eat that ... I was on that constant roller coaster of losing weight, then gaining more back. I wouldn’t want to go for dinners or lunches , without ‘blowing my diet’.

With Catherine’s Foundations to Elevate your Health & Nutrition program.. a life changing journey for me..such a different journey and in the my dieting days.

My health is ‘elevated’.. and this Christmas .. this year is the first ever that it was easy!.. easy with the shopping, the decorating, the meal preparations and planning.. because I now have more energy, I am not short of breath up and down putting up decorations, shopping, .. (in the past I would have to stop every bit to rest)..

And.. yes I have lost 26 lbs to date, since this journey began late summer. And.. blew away my doctor when she saw my blood sugars come way down WITHOUT MEDICATION !

If you are on that fence.. dont’ wait 50 years .. dont waste another Christmas, or vacation. I was hesitant at first but this has been life changing for me… Whether you are 20 40 or 60 plus !.. I still am amazed how I feel :)”
-Sandy O. Thunder Bay

Check out the link in my bio for more information to start your journey this New Years! Let’s work together to make your goals a success.

12/20/2024

Do you find that holiday treats take over your day? Consistently thinking about the next moment you can eat some of it? And once you started eating, you just coudln’t stop?

This was me in the past and I knew I had to make a change…

I’ve learned that taking one treat and sitting in my favourite chair and savouring every piece has made a HUGE difference. I eat with joy and intention so that I am living in the moment and not worrying about the scale or calories.

It’s making the conscious effort to know when to enjoy an extra and when I’m content with one pieve and feeling the satisfaction of putting the rest away.

Enjoy this holiday season and release the hold food has on you by escaping the weight gain/ loss cycle and shifting your self talk to a positive mindset the aligns with your goals to make you feel confident.☃️❄️

Let me help you on your journey to rethink holiday foods, diet culture, and having sustainable goals! Click the link in my bio for more information

12/18/2024

Why wait until the New Year to make a change when you’re ready to make one now! Embrace the concept and execute mindful eating to take control of your lifestyle before this holiday season☃️.

Learning about ‘eating with intention ‘. … can help you:

❄️Enjoy , savor holiday meals guilt free
❄️Eat the meals you love without gaining weight
❄️Change your mindset with every meal that will show the lasting results of this shift

Enjoy this freedom this holiday season by making the change now! You’ll never want to make a New Year’s Resolution again when you know when to make a lasting change for your everyday

11/26/2024

Weight loss and lifestyle habits are hard to achieve because society has put so much emphasis on “fast ways to lose weight”. It’s a lot of pressure when you see other people losing weight quickly when it doesn’t seem like anything is working for you. I have experienced these myself, and it wasn’t until I learned how to look past these pressures and focus on myself that I realized how simple changes could make a difference.

When you’re ready, willing, and ready to make a change to your diet and lifestyle, here is what I as your Dietitian & Nutrition Coach can do to help you focus on yourself rather than comparing yourself to what you see online:
☀️I can help guide you to imagine the possibilities of what your healthy lifestyle would look like
☀️I can help activate your vision for change and the simple things to do to accomplish that change
☀️I will help empower you and keep you accountable to achieve the goals you have made
☀️We will work together to create, achieve and sustain those healthy lifestyel goals

Address

539 Memorial Avenue
Thunder Bay, ON
P7B3Y9

Opening Hours

Monday	8am - 5pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	8am - 5pm
Friday	8am - 5pm

Telephone

+18074758523

Website

http://www.catherinesemenick.com/

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