The Kiwi RD

24/07/2024

East Coast Trail Round 2! I had .ca every night for dinner and they were SUBSTANTIALLY better than the random meals I took with me last time. I'd definitely recommend these for any vegan or vegetarian hikers! So easy to prep, nutritious, and yummy. I was pretty disappointed with the ones I had last summer and this made a significant difference to my morale during the day, knowing that a good meal was coming 🌈

The only thing I'll note is that some of them aren't enough total calories if you're having them on their own after a long day of hiking/exercise. Most of them are around 600-800 calories for the full pack, and while they're nutrient dense, it wouldn't be enough if you're hiking up a mountain or doing something extra challenging. They seemed substantial enough for me, probably because of other snacks I had throughout the day.

I put some other pics from the trip at the end because I just love Newfoundland 😍

23/05/2024

Zumba helped me to get embodied in a way that no amount of reading, thinking, or therapy could. I had to post a love letter to zumba because it helps me let go of thoughts about my body every week ❤️

Classes almost never involve weight-loss talk, most people are there for the fun of it and not to burn cals, and everyone gets to enjoy music from around the world.

PLUS, they keep coming up with cute body positive things like these clothing size labels. I've seen a lot of different attempts to destigmatize clothing sizes, but this one is my favourite because it's a deliberate reframe without being confusing.

Finding movement that you actually enjoy takes experimentation--I only started going to zumba because a coworker made me go with her one night after work.

Anyway. I dare you to find a class in your neighbourhood and give it a try! 😜 💃🕺

16/05/2024

Delicious ways to get more iron in your day: dessert charcuterie!
You might have heard that dried fruit, nuts and seeds contain iron. But certain kinds have much more than others!

Dried apricots and pumpkin seeds, for example, are wayyyy higher than most seeds and dried fruit, and making a snacky dessert with dark chocolate adds even more nutrition and deliciousness!

Other iron-rich treats I found at Bulk Barn: dark chocolate blueberries and ginger!

Eating around a third cup of apricots, 3 squares of chocolate, a few chocolate blueberries and chocolate ginger, and a handful of pumpkin seeds = approx 9mg of iron!!

For context, your average beef burger has around 3mg. It's heme iron, so it's better absorbed than the non-heme iron in these plant foods, but still! 9mg!!

Much more enjoyable than eating liver, imo 😁

14/05/2024

If you're looking for support with feeding your kids or for your athletic goals, Blueprint Nutrition is such a wealth of information and support to get you wherever you want to go.

I'm learning so much from this collaboration already, and highly highly recommend this practice if you're struggling at the moment.

You can book a free clarity call at blueprintnutrition.ca, and you'll get practical, relatable, compassionate tips from Rosanne just by following her at .nutrition.kids. Enjoy!



P.S. I'm still the Kiwi RD as well 🥝😁

16/04/2024

Had some fantastic vegan food in Toronto over the last few months. Go check em out when you're in town 😋
to




Hawker, Italian for Vegan (inside Il Fornello), Happy Taco, and Cumin Kitchen.

Also huge shout out to La Bartola! I didn't take any pics because I was so excited to eat the food, but wow it's amazing 👌 .ca

20/03/2024

Happy Dietitians Day everyone!! I am late today but wanted to post and say that I love being a dietitian! I've learned SO MUCH from my dietitian colleagues AND from all of my amazing clients!

I'm feeling grateful, so everyone gets 50% off my new course for a short time ❤️

https://www.thekiwird.com/courses

12/02/2024

I've launched my first course!! Nutrition for a Healthy Vegetarian Pregnancy is open now, and you can access it at thekiwird.com/courses

"Feel your best and get everything you and your baby need on a vegetarian diet. Gain confidence and learn at your own pace with this online course. Videos and quizzes make this course fun and interactive!"

I'm really excited about this content, because I put in some juicy topics as well as the nutrition basics, like...

✅ Building a positive relationship with food
✅ Context on weight-gain recommendations in pregnancy
✅ Managing common side effects like nausea
✅ Tips for making a behaviour change stick

Stay tuned for more courses on different nutrition topics! I have so many ideas😁🤓

11/12/2023

I made these Banana Santas the other night for my daughter and they were a hit! Bananas, raspberry hats, chocolate chip eyes, and skyr/yogurt beards.

These were pretty quick and easy for a lot of joy 😊

18/10/2023

I've been experimenting with JUST Egg lately, and I'm so impressed!! I was skeptical initially, because sometimes novel vegan products are
-pricey
-not that nutritious, or missing a nutrient that the animal-based food has
-have weird tastes or textures

But Just Eggs are VERY similar in flavour and texture to eggs--I've tried the frittata bites and omelette recipes on their website, and it's amazing how similar they are to eggs.

They're also just as nutritious, if not more nutritious, than eggs from hens. Because they're made from mung beans, Just Eggs have
-no cholesterol
-less saturated fat
-about the same amount of protein.

Other benefits of Just Eggs:
-They're such a good alternative for anyone with an egg allergy, or if your kids go to an egg-free school or daycare (or if you're operating an egg-free daycare!)
-They're SO easy to cook--no egg-cracking! So for anyone with lower food literacy or doesn't feel confident cooking, these are a huge win.
-You don't really have to worry about food safety with these. Eggs are a higher-risk food for food poisoning. Plant-based foods tend to be safer.
-You can clear your conscience of one more factory-farmed product. Laying hens have it rough; we need alternatives.

Go try em! Tons of recipes at ju.st.

10/10/2023

03/10/2023

I went on a podcast for dads! The Dad Central podcast interviewed me about the importance of dads when it comes to healthy eating and building a positive relationship with food. You can watch the full episode on YouTube, or listen on Spotify, Apple, Google, etc.
https://youtu.be/1fNps4Hg1dA?feature=shared

I really appreciate the Dad Central mission of providing resources, support, and mentorship for dads. If you're a dad, or you're co-parenting with one, check out their website at dadcentral.ca.

Dad Central

Welcome back to The Dad Central Show! Today, we have a very special guest joining us on the podcast. We're thrilled to have Anneke Hobson, a passionate nutri...