Judy C., Your Dietitian at Loblaws

Are YOU Craving Change?! If you are interested in understanding WHY you make certain food choices and HOW to address problematic eating habits, our Craving Change® program is for you! Together with my colleague Meghan Burek, our 4 week virtual series starts Thursday October 25th, 6:00-7:30 pm, Cost is $249/person
More info and to register: https://dietitianwebinars.ca/webinars/1865/craving-change-ontario-4-week-series-with-judy-meghan
*Not sure it’s for you? Contact me to schedule a complimentary 15 minute chat!

Judy C., Your Dietitian at Loblaws

Yes... it's that time of year again.. BACK TO SCHOOL and those dreaded SCHOOL LUNCHES! Don't overthink it :) Bento boxes are great any day and the options are endless! Just plan according to the healthy plate: 1/2 vegetables/ fruit, 1/4 protein and 1/4 whole grains. Plan some bento boxes with your children this weekend.
* Here are some fun Bento Boxes to get your kids excited! https://www.loblaws.ca/search?search-bar=bento%20box
**Need some help? Reach out to me to schedule a 15 minute free chat to discuss your nutrition and meal planning needs!

Judy C., Your Dietitian at Loblaws I'm a Registered Dietitian at two Loblaws stores: Richmond Hill & Empress Market, Toronto. I can help you reach your wellness goals right at the grocery store! I offer practical,& professional individual counseling, group workshops & lunch'n learns.

FREE WEBINAR! On July 28th at 7pm, join my colleagues, Registered Dietitians Emilia Heiman & Sarah Jean-Noel in collaboration with Canada Beef as they prepare a delicious Marinated Flank Steak with Summer Peach and Quinoa Salad.

This free online class will demonstrate through delicious recipes, just how to build the ‘healthy plate’ based on Canada’s food guide proportions of whole grains, fruits & vegetables, and a variety of protein options. All of Canada’s agricultural foods champion unique nutrient benefits and they work well together to build the balanced healthy plate. The program would weave in the topics of food skills and how to cook smart to save time!

View the Eat Well Live Well Recipe Booklet at: http://online.fliphtml5.com/pwrqb/uwie/=11

To register for this free webinar, visit: https://dietitianwebinars.ca/?created_by=126#webinar-list

Judy C., Your Dietitian at Loblaws

SUMMER PROMO: Looking for support to reach your nutrition and health goals? Now’s the perfect time to get expert support from a Registered Dietitian and be rewarded with PC Optimum points! From July 7th to 27th, get 50% back in PC Optimum points when you purchase any personalized 1:1 nutrition service!. Consultations are available virtually or in person. Have questions or want to learn more? Book a FREE 15 Minute Initial Consultation today!

416-569-8479 📧 [email protected]

Or book online at: www.dietitianservices.ca Be sure to search for: Toronto, Empress Walk (5095 Yonge St.) or Richmond Hill, High Tech Rd.

Judy C., Your Dietitian at Loblaws I'm a Registered Dietitian at two Loblaws stores: Richmond Hill & Empress Market, Toronto. I can help you reach your wellness goals right at the grocery store! I offer practical,& professional individual counseling, group workshops & lunch'n learns.

Need an easy, nutritious and delicious lunch idea? Here’s what I just enjoyed for lunch -- tabbouleh (or tabouli) salad! Any way you spell it, it’s a wonderful warm weather lunch or side dish. Tabbouleh is a Mediterranean salad that typically includes bulgur (a whole grain), finely chopped parsley, tomatoes, mint and onion, seasoned with olive oil, lemon juice, salt and pepper. Just follow the directions on the package of tabbouleh and be creative. In addition to fresh tomatoes and red pepper, I added fresh mint and avocado. See the picture below. Enjoy! Please share your favourite easy, nutritious and delicious lunch ideas!

Happy World Milk Day!
Would you like to hear some fun facts about milk?
Milk is packed with nutrients: Milk is high in protein, calcium, vitamin D, and B vitamins!
Milk has health benefits: Milk may lower your risk of cardiovascular disease, diabetes, and osteoporosis!
Milk has variety: Milk can be low fat (skim, 1% or 2%), higher fat (3.5% and higher), lactose free (for those of you with lactose intolerance), flavoured (for fun), and more!
Milk in Ontario is a local product: Local cows produce milk all year round. Check the labels on the milk in your fridge, it is most likely from Ontario!
And did you know that there are no artificial hormones in Canadian dairy products?
Here are some tips for making sure that milk is a staple in your diet!
- Store milk on a shelf in the fridge instead of in the door
- Put milk back in the fridge right away after using it
- Bagged milk usually lasts longer than cartons of milk
- Add milk instead of water in smoothies, protein shakes, oatmeals, or even creamy soups!
Book a Free 15 Min Chat (www.bookadietitian.com) to learn more about including milk in your healthy diet!
p.s. If you have any questions about milk, enter a comment and I’ll be happy to answer!

Judy C., Your Dietitian at Loblaws

Spring always brings an optimistic feeling of change! If you are interested in understanding WHY you make certain food choices and HOW to address problematic eating habits, our Craving Change® program is for you! Together with my colleague Meghan Burek, our 4 week virtual series starts Wednesday May 18th, 4:00-5:30pm, Cost is $249/person and you'll receive 125,000 PC Optimum™ points! That's $125 in points! More info and to register: https://dietitianwebinars.ca/webinars/1717/craving-change-ontario-4-week-series-with-judy-meghan

*Not sure it’s for you? Contact me to schedule a complimentary 15 minute chat!

Judy C., Your Dietitian at Loblaws I'm a Registered Dietitian at two Loblaws stores: Richmond Hill & Empress Market, Toronto. I can help you reach your wellness goals right at the grocery store! I offer practical,& professional individual counseling, group workshops & lunch'n learns.

How can a non-diet approach to nutrition support you to reach your wellness goals?!

I often hear from clients that they want to “lose weight”! As a “non-diet” dietitian, weight loss may possibly be an outcome of lifestyle changes but it’s not a goal. I help clients set practical, doable goals that they can be successful in reaching and that will contribute to their health needs. Goals vary greatly, but may include eating half a plate of vegetables at lunch or swapping white rice for quinoa or eating a balanced snack in the afternoon.

Using a non-diet approach allows us to focus on your health without setting weight-focused goals. This means that we can use our time together to talk about other important goals – rather than getting stuck focusing on the size of your body or the number on the scale.

If this feels like an approach that is right for you, contact me to book a free 15-minute chat with me to learn more.

How can a non-diet approach to nutrition support you to reach your wellness goals?! Tired of trying diet after diet, without feeling successful? It's time to try something different.

I often hear from clients that they want to “lose weight”! As a “non-diet” dietitian, weight loss may possibly be an outcome of lifestyle changes but it’s not a goal. I help clients set practical, doable goals that they can be successful in reaching and that will contribute to their health needs. Goals vary greatly, but may include eating half a plate of vegetables at lunch or swapping white rice for quinoa or eating a balanced snack in the afternoon.

Using a non-diet approach allows us to focus on your health without setting weight-focused goals. This means that we can use our time together to talk about other important goals and change habits – rather than getting stuck focusing on the size of your body or the number on the scale.

If this feels like an approach that is right for you, book a free 15-minute consult with me to learn more.

MARCH IS NUTRITION MONTH!
Turmeric, Fig & Honey Activia Vanilla Yogurt Bowl

Need some breakfast inspiration?! Easy to put together, and containing probiotics, this delicious recipe is a simple way to include more healthy bacteria in your diet.
Have you downloaded the free Nutrition Month 2022 Recipe e-book https://www.unlockfood.ca/en/nutritionmonth? It includes 15 deliciously nutritious recipes, hand-picked by dietitians, including the Yogurt Bowl.

Share your favourite recipes here!

Happy International Women’s Day!

As outlined on www.Internationalwomensday.com, “International Women’s Day is a global day celebrating the social, economic, cultural and political achievements of women. The day also marks a call to action for accelerating women’s equality.” Celebrate the special women in your life – today and every day! Are you prioritizing your health and wellbeing? If you’ve been thinking about reaching out to a dietitian to help you reach your health and nutrition goals, contact me today! ([email protected])

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Forget the Weight, Feel Great w/ Dietitians Jessica Corner & Judy Chodirker [Ontario]

Looking for some guidance to identify the eating habits and lifestyle factors that influence your relationship with food? Join our "Forget The Weight Feel Great" 6 week webinar series starting Thursday February 10th at 6:00 pm. You’ll receive 125,000 PC Optimum points with program purchase (Program Cost: $249). For more information and to register, visit: https://dietitianwebinars.ca/webinars/1550/forget-the-weight-feel-great-w-dietitians-jessica-corner-judy-chodirker-ontario
We’d love to see you there!
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Forget the Weight, Feel Great w/ Dietitians Jessica Corner & Judy Chodirker [Ontario] This program is designed to provide the support you need on your health and wellness journey. The ‘Forget the Weight, Feel Great’ online program provides a written guide, virtual in-store assistance and expert help from a dietitian. In six weeks, you will be guided to identify the eating habits ...

CRAVING CHANGE®: ONTARIO 4-WEEK SERIES WITH JUDY & MEGHAN

Do you feel like your food cravings are always getting in the way of making nutrition changes? Last chance to take some action!
https://dietitianwebinars.ca/webinars/1538/craving-change-ontario-4-week-series-with-judy-meghan
You are not alone! It's normal to experience food cravings and there are many factors that influence what we eat and the cravings we feel. In the Craving Change® program, you will learn practical strategies and techniques for how to manage cravings and feel in control of your eating. New group starts Thursday!

CRAVING CHANGE®: ONTARIO 4-WEEK SERIES WITH JUDY & MEGHAN Do you want to explore the reasons why, what, when and how much you eat? Are you looking to better understand your relationship with food? In this program, you will discover why you may make certain food choices and many of the factors that may influence them. Have you ever thought about why you… ...

Happy New Year! Despite Covid, I hope your year is off to a healthy and happy start!
I look forward to 2022 and helping you reach your health and wellness goals. What are YOUR health goals for 2022? Share your comments to make them real!
As we move on, I wish you a spectacular new year, filled with health, happiness, love and delicious food!
#2022

*** NEW PRODUCT ALERT ***
Take something good to go. Starting that holiday shopping? PC® new nut and seed mixes are perfect for fueling on the go.
Nuts and seeds are a great snack offering a balance of protein, fibre, and healthy fats. Plus, they are an easy snack to keep in your purse, gym, or work bag.
I love the Edamame Trail Mix featuring edamame (obviously), almonds, pumpkin seeds and dried cranberries.
What are your favourite snacks? Comment below!

Judy C., Your Dietitian at Loblaws

“I understand what, when and how much to eat… I don’t understand why it’s so hard to do!” Can you relate? I’m excited to introduce a new Craving Change® workshop – a 4 week practical, skill-based webinar to help you understand the “why” you eat. If you want to develop a healthier relationship with food, this webinar series is for you!
https://dietitianwebinars.ca/webinars/1427/craving-change-ontario-4-week-series-with-judy-meghan
Starting November 11th 4:30-6:00 pm, I’ll be facilitating the 4 week series together with my dietitian colleague, Meghan Burek. *Not sure it’s for you? Schedule a complimentary 15 minute chat today to discuss with me. Contact me at: 416.569.8479 or [email protected].

Judy C., Your Dietitian at Loblaws I'm a Registered Dietitian at two Loblaws stores: Richmond Hill & Empress Market, Toronto. I can help you reach your wellness goals right at the grocery store! I offer practical,& professional individual counseling, group workshops & lunch'n learns.

Judy C., Your Dietitian at Loblaws

You are your own (secret) hunger expert. Whaaat?

Absolutely! You were born an expert. Babies gesture through crying and mouth suckling when hungry and turn their heads to tell us they’ve had enough. They just know when they are hungry and full. Somewhere along the journey to adulthood, we stop listening to the hunger and fullness signals from our bodies. We begin to listen to external sources such as the media, diet diary, food ads, and of course family and friends about what, when and how much we should eat.

It’s time to reveal the real expert again and nourish your body to meet its needs. Contact me directly by phone: 416.569.8479 or email: [email protected] to schedule a free 15 minute call to learn more about intuitive eating.
Be mindful. Be intuitive. Be you!

Judy C., Your Dietitian at Loblaws I'm a Registered Dietitian at two Loblaws stores: Richmond Hill & Empress Market, Toronto. I can help you reach your wellness goals right at the grocery store! I offer practical,& professional individual counseling, group workshops & lunch'n learns.

Happy the kids are back at school....but...those dreaded lunches! As dietitians and moms, my colleague Tanya and I can help. Join us for one of our School Lunch Solutions webinars!

Confused about carbs?! There's a lot of misinformation out there and nutrition research is often confusing. Here's a blog I wrote recently for PC Insiders: The Truth About Carbs. Happy to answer any questions you have! https://secure.pcinsiders.ca/insidersproject/en/read/article/myth-busting-the-truth-about-carbshttps://secure.pcinsiders.ca/insidersproject/en/read/article/myth-busting-the-truth-about-carbs

Trying to get back into a routine?
A Dietitian can help! From August 16th to October 16th, book your Free 15-minute Initial Consultation and earn 3,000 PC Optimum™ points – you read that right! Earn points for a free chat with a Dietitian where you can discuss your needs and understand how a Dietitian can help you.
It's as simple as that.

**Visit bookadietitian.ca to book or contact me by email or phone:
[email protected]
416-569-8479

Looking forward to talking to you!

Need a delicious snack idea for the weekend?! How about freeze-dried fruit?
The process of dehydration of these fruits happens at a very low temperature, leading to a super crispy result! These “fruit chips” have no added sugar or additives. A delicious, nutritious and easy-to-pack snack. Try mango-blueberry-grape, strawberry-banana or apple. Make your own trail mix by adding some nuts and seeds to the freeze-dried fruit! What's your favourite snack when you're out and about?

Kick your kitchen fatigue this summer

Kick your kitchen fatigue! One of the positive changes that has happened over the last year of Covid is that more people are cooking. Research shows that cooking is associated with healthier, better balanced meals. I’m hoping that this is one of the changes that sticks! Here’s an article I shared with some fresh ideas for kicking your kitchen fatigue this summer:
https://www.yorkregion.com/opinion-story/10432538-kick-your-kitchen-fatigue-this-summer/
Let me know how you're keeping your meals interesting in the comments!

Kick your kitchen fatigue this summer Registered dietitian Judy Chodirker offers some tips to help re-ignite your desire to cook.

Kick your kitchen fatigue this summer

Kick your kitchen fatigue! One of the positive changes that has happened over the last year of Covid is that more people are cooking. I’m hoping that this is one of the changes that sticks! Here’s an article I shared with some fresh ideas for kicking your kitchen fatigue this summer:
https://www.yorkregion.com/opinion-story/10432538-kick-your-kitchen-fatigue-this-summer/
Let me know how you keep your meals interesting in the comments!

Kick your kitchen fatigue this summer Registered dietitian Judy Chodirker offers some tips to help re-ignite your desire to cook.

*Are you, or someone you know, interested in speaking with a Dietitian, but not sure where to start? We offer free 15-minute introductory nutrition appointments so you can see if your Dietitian is a good fit for you to support your health goals. The world of nutrition can seem confusing - but it doesn’t have to be! Contact me to learn more today!
 416.569.8479  [email protected]

Sparkling Water – 3 Ways!

Yes, it’s finally summer! Sugar-free sparkling water is a great way to hydrate throughout the day. There are lots of delicious flavours available. But think beyond plain ol’ drinking. Here are three delicious ways to use sparkling water this summer:

• Ice Pops: In popsicle molds, add fruits of choice and sparkling water. Freeze until solid and enjoy!
• Refreshing drinks: Mix a 1:1 ratio of sparkling water and your favourite juice or soda. This can help you to enjoy your regular drinks with less added sugar.
• Slushies: Blend together flavoured sparkling water, fruit of choice, and splash of lemon/lime juice. For example, try fresh watermelon with a pineapple coconut flavoured sparkling water, or fresh strawberries with a berry flavoured sparkling water!

**Product Alert – for your bbq
Yes, Yuzu is a thing! Yuzu is a citrus fruit, cultivated in Asia. It’s fragrant, sour and tart. Think of the taste somewhere between a lemon and a lime. Next time you’re grilling, get some heart (and brain) healthy omega 3’s while enjoying these new pre-marinated yuzu citrus salmon skewers! Pair with some grilled veggies and corn on the cob for a perfectly balanced backyard meal!