MC Dietetics

02/05/2020

Thank you all so much for your support and making our last post have the largest reach of any of our posts!

At MC Dietetics, we like to support our community and local businesses by raising awareness and creating publicity for them (even at our own expense) and we wouldn't be able to make that happen without you!

So again thank you and please keep spreading the word!

02/02/2020

Hey all! For those of you who have health and fitness goals but feel our pricing is a bit unreasonable/unaffordable, we strongly recommend checking out Ellyssa Brooks over at Health-E Balance! She's had tremendous success coaching clients for a fraction of the cost, so you can still reach your New year's resolutions!

01/28/2020

Are you lactose intolerant 🍼 and have trouble finding substitutes or alternatives?

Let me help with those!

There are a few things...

🥛 Lactose Free Dairy: If you find yourself having symptoms after dairy products, the more common culprit is lactose (the milk sugar). In that case often I find most tolerate dairy that has been filtered and treated with lactase (the enzyme for lactose).

In cases where these don’t sit well, you may just be extremely sensitive OR you may have an issue with some of the other proteins in milk, such as whey or casein.

In that case, completely -free is your safer bet for a symptom free 💨 option.

I find creativity is the biggest thing when searching for alternatives and knowing they won’t be exactly the same as your beloved dairy option... but you have to frame your mind to accept and love them for what they are.

Now, what I don’t suggest to clients (again everyone is different and can make their own choices) are dairy free substitutes in most cases. Fake yogurts, cheese and spreads I just find way too packed with fillers, gums and just super long ingredient lists that I feel we should just steer clear of on a daily basis. Many find the taste and texture to not be ideal and it can cause sensitive people’s tummy’s to get upset 🤢 anyways despite having no dairy included.

Here’s looking 👀 at you Daiya!

Again, to each their own but I would prefer for myself a less processed item and I know many of my clients feel the same.

Are you lactose intolerant?

What’s your favourite way to enjoy things that may normal have dairy in them? 🐮

01/26/2020

Meatballs exploding with cheese...

Now that I have your attention...

Jokes, nope no long caption today just a recipe that this lactose intolerant girl can’t eat but went over well with everyone who can dabble in the cheese 🧀 and gluten land.

Now, this is a rough recipe because is amateur chefs are notorious for just throwing things together and voila, a “rustic” masterpiece.

Cheese Surprise Meatballs.

🧀 1 package extra lean ground turkey 🧀 1 egg 🧀 1/4 cup breadcrumbs (or gf oats OR flaxmeal for gluten free folks) 🧀 2-3 tbsp chopped sundried tomatoes 🧀 2 tbsp minced onion 🧀 Basil, oregano, garlic to taste.

Mix all that together until combined. Take a 2-3 tbsp (or larger if you like them meatballs larger..) and form into meatball form. Take a cube of your favourite cheese and shove it into the middle and re-roll to cover.

There are two ways you can cook these:
1️⃣ You can simmer them in a tomato sauce after searing them in the pan first. This helps to keep them.. moistttttter.
2️⃣ You can put them on a rack and bake them. This runs a risk of drying them out a bit. Just watch you don’t over bake them. I still recommend searing them first in a pan to seal them.

Either way you do them, you will end up with lovely meatballs that will explode cheese when you least expect it 😅
I don’t see a problem with that... do you?

*These are also still a lot leaner than your traditional beef meatballs because of a single substitution with the meat choice. Lean meats don’t always mean dry like the dessert 🏜 you just need a few tricks to keep them a bit juicier, like simmering to cook or adding vegetables to the meat for moisture.

01/22/2020

The Truth Behind Dieting - https://mailchi.mp/8b9ed7f7c9c4/the-truth-behind-dieting

01/22/2020

More nutrition myths coming at you!
..and hello there 👃🏼 freckle.

Lots of people said they liked when I did this so here we go again! Let’s go!
⭐️ One “argument” for the keto diet is it makes you drop weight rapidly... Problem lies on what type of weight you are dropping. Remember fat loss is the not same as weight loss, which could be muscle, water, 💩... Much of the initial weight lost with keto is water due to severely restricting carbs.
⭐️ Humans are meant to be omnivores, no matter what the documentaries may tell you. Now this may ruffle some feathers but we are physiologically built to consume both animals and plants. Being completely plant based is a choice.
⭐️ Greens drinks DO NOT replace actually eating your vegetables. Those are overhyped supplements that cost you too much money and shouldn’t be a replacement for actually eating your vitamins and minerals. Vegetables have other benefits as well so let’s not forget about that too.
⭐️ If we want to call sugar addictive, you can also call hugs addictive as well because that “happy,” good feeling (dopamine release) you get when having sugar, is a similar response we get from drugs, s*x, hugs, etc. We may crave sugar for many reasons, but it is “addicting” simply because we take pleasure in that feeling.
⭐️ H**p hearts, flaxseeds, and other seeds and nuts may contain Omega 3 fatty acids but you should not assume you will get anywhere near what you need from eating some seeds. They contain ALA, which yes is an Omega 3 but in order to get those heart and brain healthy DHA and EPA omegas, ALA must be converted and that rate of conversion is less than 1%
⭐️ And while I’m going on about omegas... those omega eggs are BS. They are simply coming from chickens fed flax seeds so re-read the previous point plus it’s probably even more diluted because it’s from mother to egg.

😎

01/18/2020

Ladies you are not supposed to eat like a 🐥 bird...
.. despite what the media portrays or tells us woman to do!

One of the biggest challenges I see as both an online RD coach and a Dietitian is that I get a lot of females coming to me for help with caloric intakes that look like they have been dieting for decades. I can see this in males too, it’s just not as common.

Now I want to preface and say this IS NOT THEIR FAULT. They are misled, misinformed and sadly, many women get raised eyebrows 🤨 if they eat larger portions.

When talking to them about their food, they often fear eating more or feeling that normal amounts of food are way too much for a woman to eat. In their mind, that salad and chicken meal with fat free dressing is how a female is supposed to eat (because that is what they see!) but they are frustrated with feeling hungry and not reaching their goals.

I don’t know when extremely low food intake became the idea of how a woman should fuel her body but it’s horribly wrong. It also sets women up for failure...

One big thing I want to do for women (and males) is have them respecting themselves and their bodies by fuelling effectively. When they step out of their comfort zone to trust me and reverse their calories up bit by bit, I often find they make a mental breakthrough!

⭐️ They feel more energy and strength!
⭐️ They feel more in control of their cravings because they are not restricting day in and day out. They are not ignoring hunger 24/7.
⭐️ They are able to build muscle because they have energy to be consistent in the gym. This helps them move towards the body composition they want.
And a big thing is that they realize their body CAN handle more food and not blow up. This opens the door for a much better relationship with food and their bodies.

The second picture is just one example of a client who showcases this. She wasn’t terrified of calories, but that doesn’t mean she wasn’t surprised with her body when she made that move UP.

Everyone is different but one thing is clear, a life of restriction and hunger is NOT needed for you to feel good inside and out.

❤️Need help? Ask me and let me help you like I have helped many others. @ Goodlife Fitness

01/17/2020

Lower calorie doesn’t mean healthier...
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Coming at you with another eating out vs cooking in post. This one has another piece of rationale behind it.

I hear often that “healthier” options are related to the lower calorie option...

I don’t want people to associate those two things together because that statement doesn’t always end up being true.

Quality and nutrition comes from what the item is made of right? So we shouldn’t define health by calories because it really just doesn’t make sense to do so. Calories matter for goals related to body composition. In the case you want to change that aspect, you may want to be more mindful of what your caloric needs are, but as it relates to “eating healthy,” look for the composition for the most part.

Relating that back to this post, as we can see the meal I made at home still has a good amount of calories to it, still has many items that are more convenient in nature BUT the nutritional differences are clear.

I wanted to highlight that not only are higher calorie meals a-ok (meals are not better if they are 200 calories... that mostly just means you will be still hungry 🙃) but also that not all convenience items are “bad” for you and you can have things that taste good in your healthy lifestyle.

Pass on the greasy, saturated fat laden burger and fries and feel good from having your burger and your fries and your energy to boast about. That’s a meal you can enjoy regularly because it makes you feel good and keeps you motoring along.

01/16/2020

We have gone live on Twitter friends! Catch up with MC Dietetics Twitter bird here -->

The latest Tweets from MC Dietetics (). Guelph based Registered Dietitian. Tiny but mighty bodybuilder and believer of helping everyone find their balance through evidence based nutrition education. Guelph

01/14/2020

I had the pleasure of being on the Royal Canadian Movie Podcast with Becky Shrimpton and Michael McNamara this morning to promote the Pass The Salt episode airing on Friday at 9pm on .

I’m honoured they wanted to hear from lil old me and I’m beyond excited for this episode to be made live in the next few days. It challenges the popular opinion that salt is this terrible substance that needs to be heavily restricted in all individuals.

While salt is something that some need to be mindful of, it is essential to the body and shouldn’t be feared. Everyone has their sweet spot for salt intake and it’s up to us to determine what we should be consuming by talking to health professionals. 🧂

01/14/2020

National Gluten Free Day + High Fibre Recipes - https://mailchi.mp/9578f0e7d781/national-gluten-free-day-high-fibre-recipes

01/13/2020

Training when sick...
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It’s that time of the year again ... 🤧.... and the common question often is thrown around...

“Should I train when I’m sick?”

Although it would be nice if there was a straight answer, life is never that simple. The answer is it depends.

It really depends on the person, the severity and also, even just the mentality.

If you’re experiencing strong symptoms like throwing up, horrible coughing, migraines, fever, etc the answer should be no. If you have the sniffles, the answer is more so dependent on listening to your body.

Physical aside, it can be useful also to look at the mental aspect of things. Even if you can train, will the sniffles end up making you not put much into it? Or, on the other hand, will you train, ignore your body and end up sicker for longer?

I know it’s annoying to hear, but, I have to go with the frustrating response and say it depends.

BUT ☝🏼 I also want to make mention of a few things...
⭐️ Do not weigh yourself when you’re sick. It will fluctuate depending on the type of sickness. Often it goes up. I have gotten many frantic client emails saying they gained weight when they caught a cold. This is not likely fat gain, more so water retention from inflammation (you have a virus or infection remember!)
⭐️ If you do train, you will most likely be weaker! Your body is trying to fight illness so it’s busy and doesn’t care about you trying to “make gains” so be safe and realistic with yourself and your training.
⭐️ Just because you miss the gym doesn’t mean you drop your calories. You need to get better right? That food will go to that! If your appetite is low, do you best to keep nutrients flowing into your body, as you can manage. Smoothies often go down easier and you can ensure you get some vitamins, minerals, protein, etc in them.
⭐️ SLEEP! Give your body the time it needs to recover! If you don’t want your cold/flu to last longer, get extra rest. It really does make a difference!

Do what feels best for your body, it will tell you if you’re doing too much. Just DO NOT feel guilty or worry about taking recovery time if you need it. @ Goodlife Fitness