Nicole Korodetz, Registered Dietitian

08/03/2022

Stalked my own page for summer lunch inspo. Best 👏🏻 combo 👏🏻 ever: sourdough, ricotta, sliced peach, fresh mint (from the garden!), hot honey, flaky salt. Try it ASAP!

07/23/2022

Some food scenes from camping 🏕

01/19/2022

Thoughts about my Apple Watch (applicable to any fitness tracker): 

I have been using an Apple Watch for the past year. For the most part, I love it, it motivates me, and I enjoy seeing my activity stats. I have always had a positive relationship with exercise - I like to move often because it makes me feel good, but am not hard on myself when I don't. It is known that fitness trackers can create a disordered relationship with exercise, and I see firsthand how this can be true. I walk for a certain distance, even if I want to stop sooner, to achieve a goal on my watch. I get stressed when a workout includes multiple types of exercise and I don't know how to record it properly. I get annoyed when I am at a stop light or walking the dog and my watch thinks that my pace is slower. I care more about calories burned now that I see them being tracked.

This week, I was doing an exercise video. I paused the workout on my watch to get water and then started the ab section. After a few minutes, I realized that I didn't restart my watch. And then I started to think... 'should I redo this section so it’s recorded?' 'Now I won’t hit my move goal of 30 minutes’. ‘Should I do another quick video to make up for it?’ Lost in these thoughts, I continued with my workout without paying much attention to what I was doing. Naturally, this negatively impacted the quality (and enjoyment) of my workout, which means so much more than the fact that a few minutes weren't accounted for on my watch.

You move your body for your own health, not for your device. You get physically and mentally stronger with consistent exercise, and tracking doesn’t change that. There are ways to 'cheat' your activity stats, but that’s not making you fitter. Any amount of movement is beneficial regardless of what your exercise rings say. 

If you wear a fitness tracker and this is resonating with you, it can be a good time to reflect on your relationship with exercise and your device. Is it serving you more than it is hurting you? See what it feels like to move your body without your watch on and note any differences. Set boundaries around how often you use it and what you plan to use it for. 
💕 Niks

01/12/2022

This is a really good article that encourages us to really take the time to learn about the foods that do and don't make us feel our best (based on self-experimentation, not because of biased research or influence from others), without feeling like every food choice has to have a scientific purpose.

A snippet:
"I can’t recommend a “best food” or a “best diet,” but I can recommend this. Try to stay open-minded. It’s up to you to find foods that you enjoy eating, and that help contribute to your goals, whatever they might be. And if you’re a coach, it’s your job to help your clients find those foods—and those goals—for themselves."

___________________
I have had years of schooling & work experience to understand the science behind the types of foods that will help you reach your health goals, and it is my job to translate that info into individualized, practical tips for you to follow!

https://www.precisionnutrition.com/stop-overthinking-food-choices?utm_source=marketingcloud&utm_medium=email&utm_campaign=011122-VAL-BTH-L1C-LeadGen-StopOverthinkingYourFood-BCAST

Sometimes a glass of lemon water is… just a glass of lemon water

12/05/2021

No one:

Me: okay fineeeee I’ll bring a charcuterie board to the chill.

(Post inspired by my friends for (rightfully) making fun of me for complaining that I put all this money and time into making a board, but the meat & cheese gets sweaty before people finish it, yet no one asked me to make a board in the first place 🤣).

09/22/2021

New fave appetizer alert 🚨: Roasted Feta with Za’atar Pita Chips!

Feta recipe is by (search: roasted feta with honey).

Pita chips:
Brush a pita bread with olive oil and sprinkle with Za’atar seasoning (or you can use a blend of thyme, sumac and sesame seeds for a similar flavour). Bake in the oven at 400F for a few minutes, until pita is warm and golden brown.

So so so yummy and easy! 💯💯💯

09/13/2021

This ranty post is inspired by the 75 year old patient I just spoke with who begged me to grant her permission to eat 1/2 a peach a week, despite the fact that 'Dr. Poon's Metabolic Diet Program' does not allow this. 🤬🤬🤬

PLEASE hear me out. No matter what your health goals are, if you have a health condition or if you're struggling to lose weight, fruit CAN and absolutely SHOULD be part of your diet!!! There is not one good piece of evidence to suggest otherwise.

Yes, fruit has sugar. Fruit also has fibre, antioxidants, vitamins, minerals and water, for a small amount of calories (and taste amazing)! I will never understand why sweeteners or sugar alcohols are considered to be a 'better choice' according to low carb diets and quacky influencers, than the naturally occuring sugar in fruit. And what bothers me to my core, is the amount of guilt people feel for eating a god damn banana, feeling like it's just as 'bad' as eating a donut, because that's what social media has led us to believe. Also, to address the misconstrued topic of insulin, you wouldn't be a functioning human being if your blood sugar and insulin levels didn't naturally fluctuate throughout the day - this is not a bad thing, it is basic physiology - but we know all too well how science isn’t resonating with people these days…. 🙄🙄🙄

This post is not to invalidate all of the people finding great success on a low carb diet- that is awesome for you! I just want to highlight the dangerous misinformation surrounding a food group that is repeatedly included in the patterns of eating that have the most evidence to support good health outcomes.

There are situations where there would be specific recommendations around fruit (e.g kidney disease, diabetes, IBS, etc), but this is where an individual approach is so important! Overall, there are such bigger fish to fry in one's lifestyle that may be impacting health outcomes - it rarely is the fruit that is the issue!

To conclude, I said to this lady: "you enjoy a whole peach everyday if you want to- and make sure you do it now before peach season is over!!" 🍑🍑🍑

08/26/2021

Absolutely nothing better 🥰

08/23/2021

A Monday off calls for an epic brunch at home ft. lemon ricotta blueberry pancakes 🍋🫐🥞. My favourite pancake mix is (buttermilk) because it’s high in protein & fibre and low in sugar, which really helps eliminate that typical post pancake stack sugar crash. I added ricotta, lemon juice, lemon zest and vanilla into the mix and then blueberries once in the pan. Topped with more ricotta, zest, berries and maple syrup 👌🏼👌🏼

08/14/2021

the best summer toast combo: ricotta, peach, mint, honey, flaky salt. 💯

08/12/2021

This is one of the easiest and most delicious dishes I’ve made lately and you NEED to try it!!! Soba noodle salad by . Awesome side dish as is or it could be a complete meal if you add a protein.

07/29/2021

It's been WAY too long since I posted a recipe! This was an easy dinner - a tofu veggie stir fry with soba noodles.

Directions:
Drain a pack of extra-firm tofu, cut into cubes, and place on a paper-towel lined cutting board. Cover with a clean towel or paper towel and place something heavy on it (e.g. cast iron pan, heavy book, stack of bowls) for at least 15 minutes - this will help to drain more liquid. Meanwhile, make the tofu marinade - I used ‘s recipe - soy sauce, rice vinegar, maple syrup, sesame oil, garlic, ginger), then combine with the drained tofu and let sit for 1 hour (the longer the better).

Wash and chop whatever veggies you'd like - I had broccoli, yellow pepper and red onion going bad so used those. Boil water for the soba noodles and cook for 8-10 minutes.

Once the tofu is ready, heat avocado oil in a pan on medium-high heat. Add the onions, and saute for a few minutes, then add the tofu (save the extra marinade) and cook until slightly browned. Add the remaining vegetables and the rest of the marinade and cook until veg are soft and tofu is more browned. Turn heat to low, and when the noodles are ready, add to the pan and get them coated in the sauce. Garnish with sesame seeds.

Many patients are resistant to trying tofu, which I can understand. But there are SO many ways to prepare it in a way that makes the texture and flavour more favourable. Plus, so much misinformation around soy turns people off from including it in their diet. Bottom line, soy protein from whole-food sources is safe for most people to consume (including men, despite what the internet says!) and we cannot dispute the fact that eating more plant-based foods is beneficial to our health and the environment.

07/26/2021

Summer is way too short to say NO to ice cream!!!🍦🥰

Work towards: staying active, eating your fruits & vegetables, choosing lean proteins & heart healthy fats, drinking water, cooking more at home, getting adequate sleep, and managing stress. If you prioritize these things MAJORITY of the time (without trying to be perfect), an ice cream cone can only add joy to your life - not sabotage your health.

I’m always here to help guide you towards healthier choices - and learn how to include fun foods too.
Xx,
Niks 💕

07/23/2021

The most ideal setting for a night cap ☕️👌🏼

07/04/2021

Muskoka photo dump: Big East River > Limberlost Forest and Wildlife Reserve > Harp Lake. My happy place 🥰 Hope everyone had a great long weekend!

06/24/2021

Grilled Caesar Salad >>

Tasty and unique side dish for your summer bbqs. Why eat regular lettuce when you can have it grilled?! Recipe by .

06/18/2021

WE DID IT!! Ontario finally made it out of lockdown and I THINK (hope) we are finally over the worst of the pandemic! 🥳
As exciting as this is, something that has come up with patients lately is their body image concerns that stem from swapping sweatsuits for jeans, entering summer clothing season, and the fear of people who they haven't seen in over a year judging their 'COVID bodies.' Let me tell you that if this resonates with you, I am right there with you! 🙋🏻‍♀️

My thoughts around this:
🌟Validate that it is OK to feel this way, rather than dismissing it. Most of us don't feel comfortable with every part of our body on any given day, let alone after over a year of pandemic life. It's not realistic to go from hating your body to loving it. Let's acknowledge that we did whatever we had to do to get through this challenging time, and naturally our bodies changed in the process. Try to work towards body neutrality and body gratitude - it's an easier place to start than body positivity.
🌟Every single body can wear shorts, a tank top and a bathing suit. Every single body is already summer ready. If last year's clothes don't fit, let's go shopping- don't try to squeeze in! Choose clothes that fit comfortably, allow you to express your individual style, and make you feel confident. I will personally be rocking sweat shorts vs. high waisted jean shorts this summer!
🌟The excitement of hugging loved ones, hanging out with friends, going to patios, and whatever else we FINALLY get to do should be SO MUCH MORE IMPORTANT than the fear of being judged for weight gain. But let's please not comment on anyone's body (even if you feel like you should congratulate weight loss).
🌟It is natural to have some anxiety about integrating back into 'normal' life. If this feels overwhelming, reach out for help. Tap into coping mechanisms that help you to manage this. You are ALLOWED to say no to plans (I need to remember this).

I hope this helps someone today! Sending body positive vibes!
Xx,
Niks 💕

06/13/2021

PHUN WITH PHYLLO! Phyllo dough cups 2 ways as a fun appetizer for the first (small, distanced) backyard dinner of the summer!

Directions: Defrost the phyllo sheets. Preheat oven to 375F. Layer 4 sheets, brushing melted butter in between each layer and on the top layer. Cut into 12 equally sized squares. Place inside a muffin tin. Bake for 10-12 minutes.

Caprese cups: once cups are cool, fill with sliced grape tomatoes, bocconcini balls, tomberry tomatoes, fresh basil and drizzle with balsamic glaze.

Asiago dip cups: BEFORE baking, fill the cups with artichoke asiago dip, top with grated parmesan and chopped fresh parsley. Bake for 10-12 minutes.

Can’t wait for more outdoor dinners to come!