Palmeri Nutrition Consulting

09/04/2024

What does working with a look like? 👀 Check out how I can help you!

Are you one of the many people caught in late night web searches on nutrition? Frustrated with conflicting information online? Don’t know what to eat anymo...

04/06/2023

Gone are the days of dipped Easter eggs - now we obsess over these sweet minis! 😍 Mini eggs have quite the royal history? Rumor has it Cadbury was given a royal warrant in 1854 to make the Queen's chocolate eggs. Initially they were launched in 1875 and called "dragees". Fast forward to 1967 when Cadbury then created these pastel-coloured, bite-sized treats that we have come to know and ❤️

P.s. try making homemade birds nests out of Rice Krispies with mini-eggs for a creative take on dessert!

02/23/2023

A patient of mine described their taste of a new food as "their tastebuds felt annoyed". And while they couldn't say why, it was a cute reminder that kids with sensory feeding issues perceive foods differently than we do! They're distressed, uncomfortable, even annoyed at simple things like cheese or potato. Working with a dietitian and occupational therapist is key to helping kids learn to tolerate uncomfortable feelings. PM me if you need support with your little eater at home!

02/14/2023

How's this for a neat twist on a classic: a Valentine's charcuterie board!

Start with red produce like strawberries or apples, add some dark chocolate chunks, favourite slices of cheese and nuts for healthy fats. Add a little romance with a "deli rose" by layering cuts of sliced salami or ham around the rim of a glass.

Like this idea? Share the love by re-posting to your story! ❤️

02/09/2023

It's the #1 challenge I hear from clients: night snacking. But why do we do it? Is it comfort or boredom? Or could it be decision fatigue? Decision fatigue is the idea that your ability to make good decisions over the course of a day becomes worse. Essentially your brain tires to the point where you don't make good decisions, including agreeing to that late night second helping of ice cream. So what can you do to cut your brain some slack?

• Streamline: make the decision in advance - do we really need 4 bags of Costco-sized chips in the house?
• Delegate: have an accountability buddy help make choices when you feel you can't
• Change timing: make decisions in the morning, like what you'll have for dinner that evening so it's not left to impulse
• Develop routines: if night snacking is tricky, build an evening routine that keeps you out of the kitchen
• Keep tabs on your mental health: burnout = more comfort eating

Hacks have you found helped? Comment below 👇

01/09/2023

Detoxes: the ever-so-popular buzzword that makes its rounds as people set out on a new year and good health. But my two cents? Ditch the detox. Here's why:

• Healthy kidneys filter about 1/2 cup of blood per min and waste is disposed of in urine
• Your liver detoxes blood from the digestive tract, excreting it through bile and eventually into 💩
• Your lymph nodes monitor fluids from the 🩸 and produce antibodies
• The spleen and thymus are two organs that help to regulate immune cells, including white blood cells 💪
• A 2015 study on detoxes and weight loss confirmed little to no research on the benefit of detoxes in humans AND possible risks from them, including vitamin deficiencies, electrolyte imbalances and even acidifying the blood (which can be fatal!)

So what CAN you do? Protect these organs! Drink water. Eat 2+cups of fruits/veg daily. Don't smoke 🚭. Limit alcohol. And aim for 2.5+ hours moderate to high intensity exercise weekly.

📖: Klein, A. V., & Kiat, H. (2014). Detox diets for toxin elimination and weight management: a critical review of the evidence. Journal of Human Nutrition and Dietetics, 28(6), 675–686.

01/05/2023

Part of building intrinsic motivation around eating habits is feeling the difference first hand. This is why intuitive eating and mindfulness are big in the nutrition coaching realm. Listening to your body signals and feeling changes first hand lets you feel how food impacts YOU. The better you feel, the more likely you are to eat better, and vice versa.

How has your mood or energy improved with regular meals?

Has your reflux disappeared from cutting out late night munchies or caffeine?

What about the difference to your digestion after adding oatmeal?

It's a neat little feedback loop! How have your lifestyle changes have translated into positive signs in your body?

12/29/2022

Can I make a confession? Slowing down and making time for my health is one of the things I struggle with. And I know there are other's out there thinking of it too with the spotlight on New Year's resolutions. I'll be the first to admit, it's hard to slow down in a hectic world. It's hard to find time when your mental bandwith is at capacity. But the sad reality is if we don't stop to readjust our lifestyle, our body will make that call for us. I remind myself of cases I've seen...

The person who too busy to meal plan develops diabetes and now has specialist appointments every 3 months

The teen with an eating disorder now admitted with a weakened heart, having to take time off school

The person too busy to see their doctor for a prescription refill has a heart attack and spends months in hospital and rehab

It can be costly to be sick so the smarter plan is to invest upfront.

How are YOU investing in your health this year?

12/27/2022

Is it just me or is there something incredibly peaceful in the week leading up to the new year? In the aftermath of celebrations, there seems to be a quiet and welcomed slowdown. It makes me think of the Danish word: hygge. While there is no direct translation, this term actually describes the feeling of coziness, contentment and wellness. Hygge encourages people to find comfort and warmth in simple things. So whether that's snuggling under the blankets for a little extra sleep-in or reading by the fire, hoping you find your hygge in the lead up to 2023!

12/23/2022

Whether you celebrate Christmas, Hannukah, Kwanzaa or anything in between, wishing you a peaceful season surrounded by family and friends. Stay cozy and warm!

12/15/2022

I get it...the winter can really bite sometimes. Long days, dark mornings, cold weather and mucky boots. But c'est la vie for Canadian winters 🇨🇦 . Keeping active, even in the cold, can be trickier but doable. Bundle up and explore outdoor activities like snow shoeing, 🏂, cross-country skiing and ⛸️ or stick to the basics like snowball fights, ☃️ and snow angels ❄️

How do you and your family like to get moving? Comment below 👇

12/13/2022

Have you ever stopped to wonder where some winter traditions came from? The ever-so-delicious egg nog was originally a winter drink of choice for British aristrocrats. Different iterations have existed over time with rum, sherry, eggs and figs. Even different cultures have their own version of eggnog, like Mexican Rompope or Puerto Rican Coquito. Can't help to have a soft spot for this winter classic!