NutriVie Santé

12/18/2025

As the holidays are approaching, this season can feel overwhelming if you have complicated relationship with food and your body.

Here are some tips and tricks to help you navigate holiday eating, emotional eating and holiday food guilt:

✨1. Remember: Holiday Eating Is Meant to Be Different

A few festive meals won’t impact your health or your weight. Try to look at the bigger picture: it might be 4-5 festive meals during the holidays out of at least 90 meals throughout the month (considering you eat at least 3 meals per day). That represents 5% of the times your usual food intake. Instead, try to look at the other 95% of the times you eat regular nutritious meals.

✨2. Let Go of the “Good vs. Bad” mentality
Categorizing food as good and bad will make the “good” foods mandatory and thus they become more of a chore or punishment for you to eat. On the other hand, the “bad” foods will be put on a pedestal and you’ll want to gravitate towards them just because they are forbidden. This could fuel restrict-binge cycles and food guilt.

✨3. Build a Plate That Feels Nourishing and Satisfying
In front of a festive table with all kinds of different dishes, we might often plate food mindlessly. Sometimes, some dishes might not be foods we actually enjoy but foods that we portion on auto-pilot mode on our plate.
Try to practice some mindful eating techniques during this holiday season.

✨4. Protect Yourself From Body & Diet Talk
During holiday gatherings, there are often a host of comments about food and body image. Often, those comments can be well intentioned but are in fact quite damaging for your relationship with food and your body.
To set some boundaries and shield yourself from those comments.

✨5. Prepare for Your Personal Triggers
Each individual can have their own personal food triggers and emotional stressors. Try to identify what are your biggest triggers and make a list of different coping mechanisms or boundaries that you can put to help you navigate those stressors.

✨ To learn more about other concrete strategies to help you navigate holiday eating, click on the link in the bio to read the full blog article💚

09/12/2025

✨ Do you ever feel like you’re “good” all week with food… only to feel completely out of control on the weekend?

That’s not a lack of willpower — it’s biological response from your body to counteract the restriction. 🚫🥗➡️🍫
When you restrict your body (physically or mentally), cravings actually increase. Your brain is wired to increase cravings as a way to compensate for the restriction.

This is why dieting or strict food rules often exacerbates cravings and leave you stuck in the same cycle:
restrict → frustration → increased cravings → overeat → guilt/binge → guilt and shame for overeating → more over-eating because you've already "cheated" → panic and fear of gaining weight → restrict again

But there is a way out. 🙌
In our upcoming webinar, “How to Break Free from Cravings Without Dieting”, Olivia and I (2 registered anti-diet nutritionists) will share practical strategies to help you:
✅ Reduce cravings without restriction
✅ Feel more in control around food
✅ Break the cycle of guilt and overeating

📅 October 7th at 6.45pm
💻 Online (for those who can't attend, the recording will be sent to you)

👉 Save your spot by clicking the link in bio
👉 Insurance receipt will be provided

11/04/2024

📣New article on the Blog:

✨What to Expect in Your First Appointment with an Eating Disorder Nutritionist✨

👉 Your first appointment with an eating disorder nutritionist can be an important step in your recover. Our latest blog post provides you with a deep explanation of what goes on in an appointment. Remember, this appointment is a safe space for you to begin your journey toward recovery.

❤️ If you or your loved one needs help, please don't hesitate to get in touch with us to see how we can help!

09/30/2024

Binge-eating episodes undoubtedly bring its load of guilt and shame. After a binge, you probably beat yourself up for lacking willpower to resist the temptation to eat certain foods or portions of certain foods. And then you decide to restrict yourself to make up for the binges and the cycle repeats itself. Sounds familiar?

👉Head over to this blog article to learn more about strategies to implement to break out of this vicious cycle. https://nutriviesante.com/5-things-to-do-after-a-binge-eating-episode/

❤️ If you or your loved one needs help, please don't hesitate to get in touch with us to see how we can help!

Have you experienced times where you binge eat, leaving you feeling too full and bloated? You beat yourself up for not having enough willpower to resist to the temptation the cookies, chips and chocolate. Filled with guilt, shame and panic at the idea of gaining weight, you convince yourself that to...

07/11/2024

📣New article on the Blog:

✨How to tell if someone has an eating disorder✨

👉Our latest blog post provides you with a deep explanation of how an eating disorder can manifest itself physically, behaviorally and psychologically. The early detection of warning signs and symptoms is key in the recovery process!

❤️ If you or your loved one needs help, please don't hesitate to get in touch with us to see how we can help!

Eating disorders are life-threatening mental conditions typically characterized by an excessive preoccupation with body image and food.

06/17/2024

📣New article on the Blog:

✨ The Role of the eating disorder nutritionist in family-based therapy ✨

👉Our latest blog post provides you with a deep explanation of how an eating disorder nutritionist is key in family based therapy for treatment of eating disorders, especially anorexia nervosa in adolescents.

❤️ If you or your loved one needs help, please don't hesitate to get in touch with us to see how we can help!

🔗 Click on the link below to read!
👉

01/02/2023

Vous reconnaissez-vous dans les comportements à gauche, particulièrement à ce temps de l'année ? 🙋‍♀️

Ces mêmes comportements peuvent contribuer à une relation malsaine avec la nourriture et le corps.

Voici pourquoi :
🙅 Si vous vous sentez coupable et avez honte d'avoir trop mangé, vous risquez de manger encore plus vos emotions ce qui pourrait engendrer encore plus de compulsions alimentaires

🙋 Par contre, si vous pratiquez l'auto-compassion et normaliser le fait de trop manger des fois, vous serez surpris de constater que le besoin de manger sera moins présent.

🙅 Vous punir en restreignant votre apport alimentaire pourrait occasionner plus de pertes de contrôle. Notre corps et notre cerveau n’aiment pas la privation. Le plus que vous vous restreignez, le plus que l’obsession de ces mêmes aliments augmente jusqu’au jour où vous perdez le contrôle sur ces aliments interdits.
🙋 Après avoir trop mangé, essayez plutôt d’écouter votre corps car ce dernier voudra retourner à son poids naturel. Comment ? Votre degré de faim au prochain repas ou pour les prochains jours diminuera probablement. De plus, vos envies alimentaires seront peut-être différents; vous aurez peut-être envie de manger des repas plus légers, plus de légumes, boire plus d’eau, etc.

🙅 Si vous faites de l'exercice pour vous punir et pour brûler l'excès de calories ingérées, l'activité physique deviendra tout simplement une corvée et aura une connotation négative. Vous abandonnerez peut-être très vite.
🙋 Par contre, si vous écoutez votre corps et que vous bougez pour le plaisir et le bien-être, l'activité physique deviendra plus facilement une habitude et fera partie d'un mode de vie sain.

Essayez de faire différemment cette année 💚

12/22/2022

Alors que les festivités du temps des fêtes s'amorcent, de nombreuses personnes souffrant d'un trouble alimentaire peuvent trouver cette période assez anxiogène.

Une diététiste/nutritionniste spécialisée dans ce domaine peut aider ces mêmes personnes à surmonter cette période de l'année et les aider à en profiter au maximum sans être obsédés par la nourriture.

Voici comment nous pouvons vous aider...

L'équipe est composée d'un médecin, d'un psychologue et d'une diététiste-nutritionniste pour le traitement de trouble alimentaire

12/22/2022

Holiday season is in full swing and for many people suffering from an eating disorder, this period can be quite anxiety-provoking.

✨✨A dietitian/nutritionist specialized in this field can help clients navigate this time of the year and help them make the most of it without obsessing about food.✨✨

Here's how we can help...

The treatment team usually consist of a doctor, a psychologist and a dietitian with a specialized training in eating disorder

05/06/2022

Aujourd'hui, c'est la 15e édition de la Journée internationale sans diète !

Les diètes amaigrissantes peuvent engendrer tellement d'effets néfastes sur plusieurs sphères de votre vie au niveau physique, mental, social et comportemental.

Voici quelques trucs pour savoir comment identifier les diètes pour ne pas tomber dans le piège !

01/25/2022

L’équipe de NutriVie Santé s’agrandit ! 🎉

Nous avons le plaisir d’accueillir Olivia Carone, une nouvelle nutritionniste-diététiste !

Olivia détient un baccalauréat de sciences en diététique de l’Université McGill et est membre de l’Ordre professionnel des diététistes et nutritionnistes (ODNQ) du Québec.
 
Olivia se spécialise en :

👉 Alimentation intuitive pour vous aider à avoir une meilleure relation avec la nourriture et avec votre corps

👉 Compulsions alimentaires

👉 Gestion des maladies chroniques

👉 Gestion des problèmes digestifs (syndrôme du colon irritable, ballonnements, constipation, etc.)

👉 Nutrition sportive

Olivia est très heureuse de pouvoir vous accompagner dans l'atteinte de vos objectifs de santé. N’hésitez pas à nous contacter pour prendre rendez-vous avec elle ! 😊

*****

Our team is growing! 🎉

We’re really happy to welcome Olivia Carone, our new nutritionist-dietitian!

Olivia holds a Bachelor’s of Science degree in Dietetics from McGill University, and is a member of the Ordre Professionel des Diététistes et Nutritionnistes (ODNQ) du Québec. 
 
Olivia specializes in:

👉 Intuitive eating to help you heal your relationship with food and your body

👉 Binge-eating disorder

👉 Chronic disease management
    
👉 Digestive problems (IBS, bloating, constipation, etc.)

👉 Sports nutrition

Olivia is happy to accompany you on your health journey. Feel free to contact us to book your first appointment with Olivia! 😊

11/02/2021

L'IMC est encore très fréquemment utilisé pour calculer le "poids santé" d'une personne. Cependant, cet indice comporte de nombreuses limites. Dans cet article, nous vous expliquons pourquoi c'est mieux de lâcher prise de l'IMC et d'adopter davantage le concept du poids naturel.

Un gros merci à notre stagiare Olivie Carone pour sa contribution à la rédaction.

Adopter la théorie du poids naturel vous aidera à accepter votre corps, diminuer l'obsession du poids et de retrouver une liberté alimentaire