Stephanie Rogers - Registered Dietitian

04/08/2026

Chickpea Chicken Curry 🍛✨

This one is on repeat over here 🙌
Simple, nourishing, and packed with flavour (plus a sneaky veggie boost 😉) and yes, my kids eat this.

Made with:
✔️ Chicken for protein
✔️ Chickpeas for fibre + plant-based protein
✔️ Coconut milk for that creamy, comforting sauce
✔️ Onion, garlic & ginger for flavour (and gut-loving benefits)
✔️ A scoop of riced cauliflower blended right in for an extra veggie win 🥦

Why I love meals like this 👇
→ Balanced with protein, fibre, and healthy fats to keep you full
→ Great for blood sugar stability (no energy crashes!)
→ Easy to meal prep and tastes even better the next day
→ Family-friendly

Quick Recipe 📝
• ½ cup Pataks curry paste
• 1 onion, diced
• Garlic & ginger (to taste)
• 1 can coconut milk
• 1lb chicken thighs, diced
• 1 can chickpeas, drained & rinsed
• Riced cauliflower (as much as you like!)

Sauté onion, garlic, and ginger. Add curry paste and cook for another minute. Stir in coconut milk, chicken, chickpeas, and riced cauliflower. Simmer until chicken is cooked through and sauce thickens. Serve and enjoy!

Serve it over rice or with naan and you’ve got a cozy, satisfying meal that checks all the boxes ✔️

Dietitian tip:
Adding beans like chickpeas to dishes is such an easy way to boost fibre intake (hello gut health + fullness!) without changing the flavour much at all.

Save this one for your next easy weeknight dinner 💛

03/26/2026

When you include healthy fats as part of your balanced diet, they can help keep you full and satisfied, so you’re not constantly thinking about food all day.

They also support your hormones, which is HUGE, especially postpartum, menopause or when stress is high.

And if your meals feel like ‘something’s missing’… it’s often fat.

That ‘I just ate but I still want something’ feeling? Yep, this can be why!

Add a handful of nuts, some avocado, or a drizzle of olive oil to your meals.

You don’t need to eat less.. ask yourself ‘what can I add to make it better?’🙌

03/25/2026

Carbs aren’t the problem—imbalanced meals are 👏

Carbohydrates are your body’s main energy source and as a busy mom (or adult), you NEED energy.

If you’re running on low carbs, it can feel like constant fatigue, brain fog, and zero patience (which we don’t have time for).

They fuel your workouts, your daily movement, and honestly… just getting through the day.

Cutting them too low often leads to more cravings later… especially at night 🍫🍿🍕

03/24/2026

If you’ve ever felt stuck on “what should I eat?”, this is your sign to build a bowl.

Why I love these 👇

✔️ Balanced macros
You’ve got protein (ground meat), carbs (rice & beans) and fats (guac, cheese, sour cream) — the combo that actually keeps you full and energized.

✔️ Fibre boost
Beans, veggies, and toppings like pico add fibre to support digestion, blood sugar, and fullness (hello fewer snack attacks 👀).

✔️ Totally customizable
Picky eaters? Busy moms? Different preferences in one household? Everyone builds their own — no extra meals needed.

✔️ Great for meal prep
Cook once, eat multiple times. Just keep toppings like lettuce/guac separate and assemble fresh 👌

No “perfect” way to build it.
You don’t need to overthink it — aim for:
• Protein
• Carb
• Colour (veggies)
• Fat
• Something you actually enjoy eating

✨ This is what balanced eating can look like in real life. It’s simple, flexible and satisfying.

Save this for your next grocery trip or meal prep day!

03/24/2026

Turns out your pelvic floor and your gut have been in a group chat this whole time… and we’re just here connecting the dots 👀

Constipation, bloating, bladder leaks, postpartum recovery — it’s all more connected than you think.

✨ Team approach = better results

03/24/2026

I’m so excited to be partnering with the Western Counties Regional Library to offer a free community session on Managing Diabetes Through Diet!

📍 Yarmouth Library
📅 Tuesday, March 31
⏰ 10:00–11:30 AM

We’ll be chatting about:
✔️ Simple strategies to help manage blood sugar
✔️ How to confidently read nutrition labels
✔️ Practical grocery shopping tips for healthier, sustainable choices

Whether you’re living with diabetes, supporting someone who is, or just want to learn more about balanced eating, this session is for you 💙

Registration is preferred (but not required). Reach out to the library to save your spot!

Hope to see some familiar faces there 😊

Join Dietician Stéphanie Rogers for a presentation on managing diabetes through your diet. The program is at the Yarmouth library on Tuesday, March 31, from 10 to 11:30 am. We will explore what diabetes is and how nutrition plays a key role in blood sugar management.

Attendees will learn the following:
- Strategies to control blood sugar
- How to read and understand nutrition labels
- Grocery shopping tips to support healthier and sustainable food choices

Please register by contacting the library by March 28. Registration is preferred but not required. This program is funded through the Food Security Initiative Grant.

For more information take a look at our website:
https://westerncounties.ca/events/managing-diabetes-through-diet/

03/23/2026

As a busy mom (or adult), your digestion matters!

Fibre helps keeps things regular, even when your routine isn’t. It keeps you full, supports digestion and keeps your energy more stable throughout the day. Because let’s be honest, skipping meals, eating kids leftovers and running on coffee doesn’t help 😅

✨ Start simple:
Add fibre by upgrading what you’re already eating like switching to whole-grain bread, adding berries or tossing beans into your meals.

Do you think you’re getting enough fibre? 👇🏼

03/19/2026

Plant-based milk drinkers, this one’s for you 👇

If you’ve ever struggled to find a dairy-free milk that actually has protein, this is a great option to keep on your radar.

This particular Silk Protein line packs 18g of complete protein per serving; which is comparable to many protein shakes and much higher than most plant-based milks.

💡 Why this matters:
Most almond, oat, or coconut milks only provide 1–3g of protein, which may not keep you full or support your protein needs.

✅ What I like:
• High protein (18g!)
• Dairy-free & lactose-free
• Lower sugar (50% less than regular chocolate milk)
• Easy way to boost protein in coffee, smoothies, or cereal

👉 Great for:
• Busy mornings
• Post-workout recovery
• Plant-based or dairy-free eaters
• Anyone trying to increase protein intake

✨ Dietitian tip: Pair it with a fiber source (like fruit or whole grains) for better satiety and balanced energy!

03/18/2026

Happy Dietitians Day! 🍍💛

Proud to support individuals and families in building sustainable, realistic habits around food without guilt or restriction.

Here’s to evidence-based nutrition, compassion, and meeting you where you’re at!!

03/17/2026

Okay, I know I’m a little late posting this… but better late than never 🤍

March is Nutrition Month and it always feels like a good reminder of just how big a role food plays in our everyday lives... not just physically but emotionally and socially too.

Being a Dietitian, I get a front row seat to how overwhelming nutrition can feel for people. There’s so much conflicting information out there and it can make something as simple as eating feel stressful or confusing.

What I love about this work is being able to help people find what actually works for them in a way that feels realistic, flexible and supportive of their life (not adding more pressure).

Dietitians aren’t here to judge your food choices or hand you a perfect plan to follow. We’re here to listen, to support and to help make nutrition feel a little more doable.

So even though I’m late saying it, Happy Nutrition Month 💛

And if you’ve ever felt overwhelmed by nutrition… you’re definitely not alone.

From your local dietitian, Stephanie ✨🍍

03/16/2026

“What actually happens at a Dietitian appointment?” 🤔

If you’ve never met with a dietitian before, it’s normal to feel unsure about what to expect. But let me walk you through a quick look at what a visit usually includes:

✨ We talk about YOU
Your lifestyle, health history, goals, food preferences, schedule, and challenges. Nutrition is never one-size-fits-all.

🥗 We review your current eating habits
No judgment, just understanding what your typical meals and snacks look like.

🎯 We set realistic goals together
Whether it's improving energy, supporting digestion, managing weight, balancing hormones, or building healthier habits.

📋 You leave with a personalized plan
That might include meal ideas, simple strategies, and practical steps that actually fit your life.

💬 There’s plenty of time for questions
Nutrition can be confusing. This is your chance to get evidence-based answers and support.

The goal isn’t perfection, it’s creating sustainable habits that work for you.

✨ Ready to get started? Give us a call at 902-988-2223 and let’s create a plan that supports your health and lifestyle ✨

**most extended health plans cover these services**

03/16/2026

Struggling with constipation, bloating, or bladder leaks?

Your pelvic floor and nutrition might be more connected than you think 🍎💪🏼

A Dietitian + Pelvic Floor Physiotherapist can work together to support:
✔️ Constipation & bowel health
✔️ Bloating & digestive issues
✔️ Bladder irritation
✔️ Pregnancy & postpartum recovery
✔️ Pelvic pressure or discomfort

Nutrition supports your gut and digestion, while pelvic floor physiotherapy supports the muscles and function.

✨ A team approach can make a big difference.

📩 Reach out to learn more about working with a Dietitian and Pelvic Floor Physio!

**Most extended health plans cover these services**