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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.

02/13/2026

Are you trying to improve your diet but find that dining out makes it really difficult? Here’s a dining out mistake I hope you can avoid.

Dining out stress.

When you are trying to eat a healthier diet, going out to eat can bring up all sorts of emotions, but it doesn’t need to!

I’ve got some strategies to help you feel good about dining out no matter where you go!

Save this post now so you can refer back to it later.

My secret: some planning, but not to worry, this is easy!

1️⃣Scope Out the Menu
Planning is power! Before you head out peek at the menu online. Look for dishes that align with your health goals. Whether it’s low-carb, high-protein, or plant-based, knowing your options ahead of time sets you up for success.

2️⃣ Snack Smart Beforehand
Combat hunger with a balanced pre-dinner snack. Think of a mix of high-fiber carbs, protein, and healthy fats. This trio keeps you full and focused on making mindful choices, not just satisfying immediate hunger.

3️⃣ Order First, Setting the stage.
Ever noticed how you’re tempted to change your order based on what others choose? There’s power in leading by example. By ordering first, you stay true to your goals and might even inspire your dining companions!

4️⃣ First Course Choices
Start light! A broth-based soup or fresh salad is not just nutritious but also satisfying. It’s a great way to ease into your meal without overdoing it right from the start.

5️⃣ Stay Hydrated
Drink up – but make it smart! Hydrate with water, or choose a no- or low-sugar mocktail or an unsweetened beverage like iced tea. Staying hydrated helps with digestion and can keep overeating in check.

👉 Swipe through, pick your favorite strategy, and share how you plan to implement it on your next outing.

Remember, it’s all about balance and making choices that feel good for you.

If you need additional support making your goals achievable, click the link in my bio to book a free consult call!

10/03/2025

What has dieting really taught you on your weight loss journey? For many it teaches rules on what to eat, what’s not allowed, and how to ‘stay on track”. Yet, what they fail to teach is the what, when, how, or why of food. Especially when life gets busy, stress arises, or just overwhelmed by life.

Diets often label food as good or bad and over time tied to guilt or sense of failure. But what did your diet give you when you were feeling down and just needed something familiar? Diets don’t tell you how, they merely shame us into failing yet another time.

Truth be told life isn’t perfect nor is there a perfect ‘eating day’. What matters is knowing how to keep going when life gets hard… and it does.

Now that summer is over, you’re juggling kids schedules, work demands and your own needs. It is time to anticipate the busy. Because life doesn’t pause and stress is part of each day, big or small. But with the right plan and support, you can handle it and make you a priority. When you build those skills even during chaos these tools will be your greatest success. If you’re ready to find what works best for you, that’s where I come in! Let’s do this together, today.

09/28/2025

When you have too much on your shoulders and you need help managing your eating patterns, I am here to help you! Take something off your mind and come see a dietitian to help make your life easier and seem more manageable.You deserved to feel cared for and stress free when it comes to adding change.

By coming to see me, we can work together to create lasting habits that you can rely on when life gets hard. Together we can change habits such as:
- Helping put yourself first! This helps you and your family maintain your lifestyle
- Finding a food system that works for you
- Having pre-prepared snacks to grab
- Cooking at home more
- Meal prepping
- Adapting your needs earlier in the day to reduce your wanting to eat at night
- And much more

By focusing on what will help you, I hope you feel cared for, listened to, and inspired to continue on your health journey.

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.

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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