Food to Fit Nutrition Inc.

08/23/2026

Thanks for having me on the 'cast!

What's good, what's bad, what's worth it, what's not? The diet indu...

07/30/2026

Diet culture often tells us “emotional eating” is “bad”, leading to feelings of guilt, but food can and should be considered an acceptable coping tool. Building a diverse toolbox of coping strategies helps you make more intentional choices when emotions show up. Here are a few gentle strategies to help you navigate those moments:

‌Assess your food intake:

Sometimes what feels like “emotional eating” is actually physical hunger. Ask yourself: Ask yourself: Have I eaten enough today? Have I had foods that are tasty and satisfying? Did I eat at consistent times during the day? Did I get enough carbohydrates, fat, and protein?

‌Assess your emotions:

If the urge isn’t coming from hunger, explore what you’re feeling. Can you name the emotion? Does naming it feel safe? Are you trying to suppress or fix the feeling? Could you be using food for stimulation?
(Tools like the Feelings Wheel can help you identify what’s coming up.)

‌Take pause:

Create space between the urge to use food in that moment and the action (eating), even for a moment. What does this space feel like for you? What body sensations do you feel/notice (e.g. rapid heartbeat; hot face; cold or sweaty hands)? Can you identify another coping tool that may be helpful?

‌Be curious:

If you end up eating, let it happen without guilt. Be curious about your habits, your feelings, or what might be triggering you. Does the food help you to feel better? Was it a good coping tool? If not, what can you learn about the situation? Explore with curiosity as opposed to self-judgement.

07/16/2026

Did you know your body absorbs certain nutrients more efficiently when you combine them? Here are a few simple pairings that can make a big difference.

Non-Heme Iron & Vitamin C
Vitamin C increases the absorption of plant-based (non‑heme) iron.
Examples:
- Spinach + strawberries
- Tofu + bell peppers
- Lentils + a squeeze of lemon juice

Fat & Fat‑Soluble Vitamins (A, D, E, K)
These vitamins rely on dietary fat to be absorbed.
Examples:
- Carrots + hummus
- Eggs + avocado
- Leafy green salad + olive oil dressing

Calcium & Vitamin D
Vitamin D increases calcium absorption in your gut which is key for bone health and muscle function.
Examples:
- Broccoli + salmon
- Leafy greens + eggs
- Milk or fortified plant milk + fortified cereal

07/09/2026

Here are some friendly reminders as the warm weather sets in:
• Clothes from last summer may fit differently. Bodies change, and that’s normal. Any negative thoughts you have about your body are learned from diet culture and anti-fat messaging, not rooted in truth.
• You don’t need to “fix” your body to participate in life. Every body deserves to enjoy the beach, the pool, and the sunshine. If someone judges your body, it reflects their beliefs, not your worth.
• Body comments and body talk make things uncomfortable for everyone. Let’s skip them. You’re allowed to shut down body talk with a simple “Let’s talk about something else.”
• Seasonal foods are meant to be enjoyed. Summer drinks, ice cream, and BBQs are a staple of summer gatherings. Nourishment includes pleasure.
• Capture the moments. Photos are about remembering the joy, not how your stomach looked. Let the experience outweigh the pressure to self-judge.

07/02/2026

Any favourite market items you’ve been purchasing lately?

Summertime means peak season for some of the freshest, most flavour-packed produce of the year.

Here are some of the fruit and vegetables that are in season between the months of June and August:
• Broccoli, cauliflower, green onion, peas, raspberries, strawberries, cherries, blueberries, green beans, lettuce, and field cucumbers

Choosing in-season produce means better taste, texture, and often better prices. This often supports local farmers/producers and reducing long-distance shipping.

summerproduce

06/25/2026

Pregnancy often comes with a long list of “foods to avoid,” and it can feel overwhelming trying to sort through what matters. But focusing only on what you can’t eat often means missing out on nutrients, foods, and supplements your body needs during this time.

Robyn is a prenatal dietitian who supports pregnant clients with evidence‑based, compassionate care. She helps to shift the focus from restriction to nourishment by guiding you toward what to add to your plate, not just what to remove.

Robyn provides clear and personalized support including helping you choose the right prenatal supplement.

To book your prenatal nutrition appointment with Robyn. Link in bio. Send us a DM with questions.

06/18/2026

Folate is an essential B-vitamin that supports healthy red blood cell formation, DNA synthesis and cell growth, and prevents neutral tube defects (NTDs) during early fetal development.

In people with PMOS (PCOS), folate deficiency is more common than in those without PMOS.

Food sources of folate include:
Spinach (1/2 cup, cooked = 130mcg)
Broccoli (1/2 cup, cooked = 92 mcg)
Asparagus (1/2 cup, cooked = 127 mcg)
Oranges (1 large = 55 mcg)
Black-eyed peas (1/2 cup, cooked = 105 mcg)
Sprouted wheat bread (1 slice = 30 to 40 mcg)

Most adults need 400 mcg DFE (dietary folate equivalents) per day.
Needs increase to 600 mcg DFE during pregnancy and 500 mcg DFE during lactation.

For those who are pregnant or could become pregnant, a folic acid supplement is often recommended to meet daily needs and reduce the risk of NTDs. If you’re unsure what’s right for you, our dietitians can help you choose the best option. Link in BIO to book.

prenatalnutrition

06/12/2026

Check in with your child or teen. Seek early care with a therapist and dietitian if there are signs of disordered thoughts and behaviours. We serve Saskatoon, Regina, & virtually around SK.
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06/04/2026

You might have started hearing a new term for PCOS: PMOS.

PMOS stands for Polyendocrine Metabolic Ovarian Syndrome.

This updated name reflects what many people with this condition already know, that it’s about so much more than ovarian cysts. The name PMOS highlights the metabolic and hormonal roots of the condition, helping improve accuracy, understanding, and reduce stigma.

Source: DOI: 10.1016/S0140-6736(26)00717-8

05/29/2026

First, we’re not here to pathologize nor add shame to bodies that gain weight. We understand bodies are, and have always been size diverse.

There are many factors that influence how a person’s weight and size can change. While food and movement might play a role in how the body shifts in size, for some people (that’s right, not everyone who makes improvements to nutrition intake or exercise/energy output loses weight!), there is a much bigger picture to consider:
- Stress and anxiety: Cortisol, energy conservation, and eating patterns all change under stress.
- Exercise: changes in muscle mass, stress levels, and mental health.
- Coping with food: Food releases feel‑good hormones like serotonin and dopamine. It’s normal to find comfort in food, but when it becomes the only coping tool, it can make hunger/fullness cues harder to recognize.
- Sleep: Poor or inadequate sleep increases hunger hormones.
- Medication: Some medications affect appetite or metabolism.
- Nutrition: Changes in eating habits, energy density, food quality, or your relationship with food.
- Chronic dieting: The body adapts to restriction by slowing metabolism, increasing hunger, and reducing muscle mass.
- Genetics: Just like height or shoe size, body size and shape are largely inherited.
- Addictions: Drug or alcohol use can lead to inadequate nutrition, and recovery can also shift weight.
- Age: decrease in muscle mass decreases; changes in hormones.
- Body Cues: Difficulty recognizing hunger or fullness cues can lead to extremes, from becoming overly hungry to eating past fullness.
- Hormones: Shifts in estrogen, insulin, or thyroid hormones.

Your weight, shape, or size may not be something you have “control” over, but we understand this can feel frustrating for folks desiring weight or body composition changes.