Nutrition with Nita

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Nutrition with Nita

I am a Registered Dietitian, a wife, an absolute foodie and owner of Carrots and Cake Balanced Nutrition Consulting. All prices are subject to a GST charge.

Nita believes that people have lost sight of what it means to truly eat mindfully and informatively; she supports a balanced approach to nutrition (with room to play) and encourages her clients to take joy in preparing simple and tasty meals. In working with Nita you’ll receive accurate information with accountability. Dietitians are a part of your whole health—work with Nita to create realistic a

nd individualized goals that allow for lasting lifestyle changes. Different packages are available to suit your nutrition needs. For more information regarding prices or clarification regarding package content, contact me. Many extended health-care providers cover dietitian consultations, so check your plan. For reimbursement, simply submit your receipt to your extended health-care provider. I offer direct billing with Manitoba Blue Cross.

05/17/2024

🍽️ Tired of the same old salad?

Let me show you how to make this Chicken and Chickpea Salad! It’s a protein-packed powerhouse because of the lean chicken, and staying power thanks to all the fibre from the chickpeas! Seriously – so good! [ post with Manitoba Chicken Farmers]

I haven’t even gotten to the best part yet….there’s a sweet surprise in every bite thanks to chopped dates.

I also think making this recipe is a great way to support local Manitoba Chicken farmers—I always look for the connection factor when I make my meals and gosh am I ever grateful for the folks who grow + raise our food.

Back to the salad… it's proof that salads don't have to be boring—they can be full of flavor, texture, and a little fun. 🎉

Here a few extra tid bits to keep in mind:
_If you’re wanting leftovers for lunch, avoid adding the feta + dressing until you’re ready to eat so that it stays fresh and you don’t have to deal with soggy veggies
_If you prefer to use chicken thighs, feel free too!
_Got veggies to use up in the fridge? Add those in too – this recipe is really flexible!

Ready to elevate your next salad?

Recipe 🔗 https://manitobachicken.ca/recipe/chicken-chickpea-salad/

03/13/2024

Raise your hand if you’re in need of a one pan meal?! [ with Manitoba Chicken Manitoba Chicken ]

Lucky for you this One Pan Chicken Souvlaki is irresistible and coming to the rescue! Preparing it is so simple and you can easily do prep work in advance to allow the lemony marinade flavor your local and vegetables.

Something I also love about this recipe as a parent is that it’s so simple to serve “family style”.

In my case, I served it with:
🫓 Pita
🧀 Cheese
🥄 Tzatziki
🍅 Tomatoes
🥒 Cucumbers

Serving meals “family style” means my children could pick and choose from what I served which allows them more autonomy and freedom in the feeding relationship. Seriously, it reduces a lot of dinnertime conflict and allows us to enjoy time together.

A few other tips:
_I tested this recipe in the air fryer, it worked great! You’ll have to play with your settings. I also tested it in a sheet pan for the oven and it was lovely too.
_For leftovers, I prepared some brown rice and made “Souvlaki Bowls” – don’t you love a recipe that’s versatile?

Ready to get cooking?
Recipe 🔗 https://manitobachicken.ca/recipe/one-pan-chicken-souvlaki/

09/20/2023

This Chicken Balsamic Onion Pizza made it to our pizza night tradition thanks to Manitoba Chicken and we're so glad it did, because it's a 10/10. You can snag the recipe by visiting this link:https://manitobachicken.ca/recipe/chicken-balsamic-onion-prosciutto-pizza/

07/18/2023

Lately we’ve been enjoying this Coconut Lemongrass Chicken . My kids have been exposed to a variety of flavors since they were babies so naturally when I serve chicken that’s had a chance to marinade in coconut milk, garlic, lemongrass and spices like turmeric...I know it’s going to be a hit!

FYI: If you haven’t marinated Manitoba Chicken in coconut milk, you’re missing out. In my opinion it really helps to tenderize the meat and infuse it with flavor. Fat molecules are great at carrying flavor! Trust me!

Here are a few other reasons we enjoy this recipe:
✅ Utilizes dark poultry which offers iron, a nutrient growing children (and me!) need
✅ I can batch prep this recipe by marinading several portions
✅ It’s a great recipe for my kids to help with: they can prepare the marinade (with a little help)!
✅ The flavor: I cannot stress how on point it is! 👌

You can snag the recipe here (also linked temporarily in my bio): https://manitobachicken.ca/recipe/coconut-lemongrass-chicken/

What are you grilling this season!? Let me know in the comments below.

03/13/2023

Want to know how this Dietitian stocks up her freezer ❄️ with nutritious and lean chicken? Come shop with me!

The first thing I do is head straight for the fresh meat counter. Because Manitoba Chicken farmers raise chicken indoors in clean, modern barns, we have access to local chicken year-round. Did you know all Canadian chicken is grain fed and never given hormones or steroids.🇨🇦 Their use has been illegal since the early 1960s.

Next, I take a look at what might be on sale. If there’s a promo, I prefer to stock up and freeze poultry for the future. ☺️ It’s a great way to save on money and catch a deal! Lucky for me, I scored 30% off! 🙌🏾 I Was really excited about the bone-in chicken breast – it’s my favorite for soups! And bone-in chicken is always an economical choice.

Next, I look at the family packs. Typically, these offer a great value. 🤑 In this case, I decided to snag some drumsticks which my growing boys really love. Tandoori chicken anyone!?

When I get home, I promptly place my chicken in the freezer unless my plan is to use it up soon. My meat is placed is placed separate from other foods in the freezer.

In case you’re not aware, here a few fun facts about storing your chicken:

☑️ Chicken can remain in the freezer for several months!
☑️ Defrost chicken in refrigerator, cold water or microwave.
☑️ Use defrosted poultry within 3 days.

Did you learn something new?! Do you tend to you purchase poultry in bulk? Let me know in the comments below.

02/06/2023

🥣 COZY CHICKEN + NAVY BEAN SOUP 🥣

If you live where I do, you know that we are in full out winter mode! That only calls for one thing ➡️ soup! If you’re up for a budget friendly and tasty recipe, Manitoba Chicken has got you covered with this Chicken and Navy Bean Soup, it literally feels like a hug 🤗 in bowl and there is no greater feeling than this.

There’s a great reason I’m really excited to feature this recipe. As someone who is deeply grateful for farmers, it's Canada’s Agriculture Day on February 15th!

A few other things that you might appreciate about this recipe:
✅ The lean chicken provides a healthy (or nutritious) source of lean protein.
✅ The white navy beans elevate the fibre content, which helps keep you full!
✅ It’s loaded with vegetables like carrots, tomato and celery.
✅ My favorite…it’s freezer friendly which is a great for me.

Find the recipe by clicking the link in my bio! Or, visit https://manitobachicken.ca/recipe/chicken-navy-bean-soup/

01/03/2023

It’s true. Diet culture preys on folks this time of the year - I always like to keep this fact in perspective.

Diets have a 97% failure rate. That’s wildly high! So, you don’t fail a diet, the diet as it was meant to be, fails you.

Keep well!

11/13/2022

If you’re like me still suffering from daylights savings, maybe a bowl of goodness will make you feel better? 😑

If you're one of those people that is on a constant search for one-pot-meals, I've got one for you. It's the recipe for my Chickpea and Red Lentil Curry. This baby has flavor, veggies and it's a budget 💰 friendly recipe...because, nutritious food should be accessible for all. ✌🏾YUPPP!

One more thing...it's freezer friendly.

I hope you enjoy it, and if you do, don't forget to tag me!

Link: https://www.nitasharda.com/recipes/chickpea-and-red-lentil-curry

10/13/2022

Just a little reminder, that’s all. ✨

10/07/2022

Ahhh it’s here, fall 🍁, and I’m all about being cozy with a warm bowl of soup! If you’ve been in my space for a while, it comes as no surprise that my family enjoys flavors from all over the world and my kids are a huge fan of this Thai Chicken Coconut Curry Soup.

With it being World Chicken Day on Thursday, October 13, you can save this recipe and schedule 🗓 it into your meal plan. Now, here are my top tips for this recipe since we’ve seriously prepared it about 20x!

Nita’s tried and true tips:
_Look for local Manitoba Chicken whenever you can at your grocery store
_If you’re feeding young children who aren’t used to spice 🌶, use a little less curry paste, then add more to your batch!
_I love the addition of sh*take mushrooms and bok choy but you can use any mushroom or leafy green you have access to; I’ve used spinach in the past and it worked out lovely!
_If you purchase a stalk of lemon grass and have leftovers, chop it up and freeze it for the next time you prepare this recipe
_We love serving this on a bed of rice noodles but you could skip it or serve with your favorite rice variety too

This recipe is a total ✨ 10/10 – if you prepare it, let me know in the comments below.

Recipe link:
https://manitobachicken.ca/recipe/chicken-coconut-curry-soup/

09/13/2022

Leaving this available in case anyone needs it. Most of these don't come with a huge financial cost. What would you add? Have you ever thought about the PROVISION of food as self care?

On the contrary, what would the restriction of food be? Hardly self care if my opinion matters.

09/02/2022

✨ ten years ✨

Someone shared this years ago, and I always stored it in my phone to reflect back on.

“Love is a temporary madness, it erupts like volcanoes and then subsides. And when it subsides you have to make a decision. You have to work out whether your roots have so entwined together that it is inconceivable that you should ever part. Because this is what love is.

Love is not breathlessness, it is not excitement, it is not the promulgation of promises of eternal passion. That is just being in love, which any fool can do.

Love itself is what is left over when being in love has burned away, and this is both an art and a fortunate accident.

Those that truly love have roots that grow towards each other underground, and, when all the pretty blossoms have fallen from their branches, they find that they are one tree and not two.”

Honoured and happy to have put in the work and fun into the last ten years. Here’s to many more, together.

Quote: Captain Corelli’s Mandolin

09/01/2022

Sharing a well loved post from my archives today!

P.S. The Thermos lunchbox is by far my favorite, and I've been through a few! It's tricky to find but check Amazon, Target, or Staples!

Swipe through to see the anatomy of a balanced midday meal, as well as my top two ✌🏾 lunch box recommendations. I would keep an eye out for when these bad boys go on sale. Worth every penny!

If I have any advice on how to save your precious time ⏰ in the kitchen when preparing lunches for the weeks ahead, it would be this:
✌🏾 Keep your fridge and pantry stocked with staples. I know this is a privilege in its own right. If you have access to fresh food, having your go-tos on hand saves a lot of time.
✌🏾 If your kiddos are old enough, get them involved in packing their lunch. It just might mean less food waste...just maybe.
✌🏾 Leftovers are your best friend!
Keep it super simple. Save this post for later when you need some inspo.

What tips and tricks do you have when it comes to making packing lunches easier?

08/26/2022

When we make a meal, ESPECIALLY DINNER, and our kids are...not into it, it can be hard as a parent to stay regulated and keep it cool. Trust me, I've been there with the "uuuhhh I just spent all day making this" or "but you loved it last time" and even "seriously? you're not going to try it?".

The truth is, all of these statements undermine our children who are just trying to figure it out + assert their own autonomy.

The word “consent” gets thrown around a lot. How about consent in feeding? Ponder this.

In this post, here are a few things you can say instead of "try it" or adding in other forms of pressure which truly isn't a sustainable way to feed our kids.

As always, I'm in it with you.

p.s. Each child and family is unique, some things work for you and that is great!

08/24/2022

August food joy, it was delicious.

08/15/2022

Hello hello,

I wanted to pop in to let you know that my schedule is now up until December. This means, if you've been eager to get in for nutrition counseling, I'd suggest booking in as the fall 🍂 and early winter tend to be a busy season. This is also when many insurance plans end 🗓 for the 2022 year.

EXISTING PATIENTS: if you'd like to book a follow up session, I would snag your appointment sooner than later - right now, I am mostly booked up for September and booking well into October. We can always place you on a cancellation list too!

URGENT 🚨CASES: please note I will almost always try to accommodate sensitive and timely cases such as newly diagnosed gestational diabetes, anything related to pediatric and infant care will be prioritized and for nursing/formula feeding parents seeking support for potential cow's milk protein allergy etc I will always do my best to "sneak" you in. For these cases, it is best to contact me directly: sharda.nita@gmail.com or 204-930-5137.

To book in, you can visit this link, which is also on my bio: https://alittlenutrition.janeapp.com/ #/staff_member/8
Or visit www.nitasharda.com
Or you can call 📞 my wonderful admin staff at 1 204-515-7466

Lastly, it means the world to me when you choose to spend your time receiving nutrition care from me. I can't promise to have all the solutions or answers, but I'm honored to be a part of your journey!

07/30/2022

See ya later this month! ✌🏾 Officially on a lengthy vacation. I’ll pop on in stories a bit; and I’ll keep be keeping on top of emails.

Existing patients, feel free to email me but responses will take longer.

If you’re wanting to book in with me, my availability opens into mid-September. You can click the link my bio to snag a slot or call my amazing admin staff at (204) 515-7466.

Enjoy what is left of your summer. This fall, one child will be heading to kindergarten so I’m hoping to squeeze as much time with him as possible.

BYEEE for a bit!

07/19/2022

This is sort of how I imagined it.

When my youngest goes to sleep earlier, me and the older kiddo get some one on one time. It’s these calm moments I live for after the hustle and bustle of dinner/dishes.

He asked me specifically to snap this photo 📷. I’m glad he did.

This is exactly how I sort of imagined it…

Address

605 Des Meurons Street Suite 103
Winnipeg, MB
R2H2R1

Telephone

+12049305137

Website

https://www.nitasharda.com/, https://happyhealthyeaters.com/

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