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Nutrition Month- Supper Time Challenge!

March 25, 2013 No comments yet

This week’s theme is Supper!


Share your favourite meatless supper recipe with us and be entered to WIN!!!

  • Practice the “perfect plate!” Fill ½ your plate with vegetables, ¼ of your plate with a whole grain and ¼ of your plate with a lean protein!
  • While cooking from scratch is ideal, a “healthier” pre-packaged meal is often still a better alternative than the drive-thru! Add a side of vegetables to round out the frozen lasagne or turkey burger and you’ve got a meal in minutes!
  • Bump up the fibre and cut the saturated fat! Incorporate meatless meals into your weekly menu! Be careful- don’t just skip the meat! Replace the beef, chicken or pork with a plant-based protein to still meet your nutrition needs! Tofu, lentils, legumes, TVP (textured vegetable protein), quinoa and more!
  • Planning makes perfect! Having a plan when you hit the grocery store, will ensure your nutritional needs are met, in addition to saving you money and time!
  • Making a meal plan seem overwhelming? Pick your busiest nights and start from there! A meal plan doesn’t need to outline every snack, meal and drink- choose a version that works for you!
  • Bored? It’s time to experiment! Sick of spinach- try Kale! Brown rice is getting old- try quinoa, bulgur or wheat berries!  Sweet potato surplus- use pumpkin, squash or turnip!
  • Hydrate! Skip the high calorie, empty nutrition pops, juices and cocktails! Instead focus on water! Add some flavour with slices of lemon, lime, frozen berries, mint leaves or cucumber.

Nutrition Month- Challenge #3!!!

March 18, 2013 No comments yet

It’s SNACK time!!! What is your favorite snack combination?

  • Snacks should include two food groups! yogurt parfait
  • Fibre + Protein = Fullness! Choose sources of each at your snacks- hardboiled egg/veggies, 10-12 almonds/fruit, fruit/Greek yogurt, veggies/hummus. 
  • Skip the fat-free! Fat tastes good, so often the “fat-free” products have higher levels of sugar and/or salt. Choose 1% sodium reduced cottage cheese or a plain Greek yogurt to amp up your protein without the added sugar/salt!
  • Stock your desk- unsalted almonds, no-sugar added fruit cups, small tins of tuna, 100% fruit leathers or trail-mix are all examples of things you can have on hand, to avoid the vending machines!
  • Check the portion size- most healthy snacks should be around 100-200 calories.
  • Post-workout, a combination of carbohydrate (reload energy) and protein (rebuild and repair) are ideal and should be consumed within a 30min power window for effective refuelling!
  • Set yourself up for success! Say “no” once at the grocery store vs. having to say “no” every time you open the cupboard! Only stock your house with the foods you know you should be eating!


Nutrition Month- Week #2 Challenge

March 11, 2013 No comments yet

This week’s theme is LUNCH!!!

Share your favourite low sodium lunch find with us and be entered to WIN!!!


  • Leftovers are a great timesaver for lunch; however, the vegetable portion is often low! Ramp up your leftovers to include a full half-plate serving of vegetables!
  • Sick of salad? Warm up your leftovers over a bed of spinach or other greens! They will cook while your leftovers warm and you will sneak in extra veggies!
  • Sodium beware! Almost 80% of our sodium intake comes from packaged foods! Check your soups, frozen dinners and more for <5% Daily Value of sodium! (Heart health recommendations are 1500mg/day)
  • Work through lunch? Set a timer or email reminder that it is time to eat! Our body’s need regular fuel- choose to eat every 3-4hrs to maintain a steady energy level!
  • Sandwich lovers! Choose lean deli meats (turkey, ham, chicken) that are also low in sodium and nitrite free!
  • Big on bread? Check your slice size! Canada’s Food Guide recommends a 30-35g serving. Most breads are now 45g per slice! Your sandwich may really be the equivalent of three grain servings!
  • Always in a rush? Batch cook! Make a one-pot meal that will last you for the week- soup, chilli or quinoa & bean salad and then all you have to pack are the sides! 

It’s Nutrition Month!!!

March 4, 2013 No comments yet

March is Nutrition Month! Best Food Forward: Plan, Shop, Cook, Enjoy!

Healthy eating begins at the grocery store. It’s where most consumers purchase much of their food. Yet this is also where they are faced with a multitude of choices. This year’s Nutrition Month Campaign– Best Food Forward: Plan Shop Cook Enjoy! – is dedicated to serving up practical advice on navigating the grocery store from dietitians, the food and nutrition experts.

Check out our Nutrition Month Challenge at Canada Game’s Centre. Each week, there will be a nutrition theme with corresponding daily tips to incorporate into your lifestyle. Don’t worry if you’re not a member, all of the information will be available here! Stay tuned!

This week’s theme is Breakfast!

Share your favourite breakfast meal with us and be entered to WIN!!!

  • “Break-the-Fast!” Fire up your metabolism by eating within 1hr of waking!
  • Aim to include a source of protein at breakfast- hard-boiled egg, nut butter, sliced almonds or add a scoop of protein powder, silken tofu or skim milk powder to your smoothies!
  • Not a breakfast eater? Something is better than nothing! Start with a piece of fruit and build up from there! Your body will retrain itself to eat in the mornings.
  • Check your cereal boxes! Choose cereals that are high in fibre and low in sugar! Aim for >4g fibre and <8g sugar.
  • Add some flavour to your plain oatmeal with cinnamon, fresh or dried fruits, unsweetened coconut, chia, hemp hearts, flax or even a spoonful of nut butter- yum!
  • Looking for a high protein, wholegrain alternative? Try quinoa (hot) in the mornings instead of your oatmeal!
  • Meals should include at least 3 of the 4 Food Groups! How many does your breakfast contain?


An oldie but a goodie…

February 5, 2013 No comments yet

By popular request, I’m reposting my recipe for “cookie dough hummus!”

A great snack option–packed with chickpea fibre and protein, plus just a touch of sweet! Serve with sliced apples! Yum!


–          1.5cups chickpeas, drained (1 can)

–          Pinch of salt (optional)

–          2tsp vanilla

–          ¼ cup peanut butter (or other nut butters)

–          2-3tbsp brown sugar

–          2-3tbsp oatmeal (you can omit if you want a “smoother” mixture)

–          2-4tbsp skim or non-dairy milk (add 1tbsp at a time until desired consistency)

–          1/3 cup chocolate chips



–          Combine all ingredients, excluding chocolate chips and milk in a food processor

–          Blend, adding 1tbsp milk until desired texture is reached

–          Stir in chocolate chips

–          Serve with apple slices & graham crackers


Nutrition Analysis: (makes ~25servings of 2tbsp each)

51 calories, 2g fat, 6g carbohydrate, 1.6g protein, 51mg sodium, 1g fibre

There is still room!

January 10, 2013 No comments yet

Need help with your New Year’s Resolutions?! Looking to turn over a new leaf in 2013? Measuring Tape Wrapped Around ForkReady for a sustainable lifestyle approach?

You’re in luck! Two of our programs still have space for YOU!


Healthy Habits: 8 Weeks to a New and Improved You

Mondays @ Canada Games Center (7-8pm)

8 weeks (starts Monday, January 14th)

Ready to make a real lifestyle change? Our Registered Dietitian will provide you with all the skills you need to adopt a brand new healthy eating lifestyle. From weekly menu plans and weigh-ins, to topics including label reading, meal planning, fats, fibre, and more, this program will jump start your weight loss while providing the “need to know” skills to continue your successes on your own! Each participant receives a full anthropometric (human body measurement) assessment in weeks one and eight, in addition to a program booklet and weekly menu plans. What a great way to start 2013!

Register Here


Mom N’Me: Fitness & Nutrition Boot Camp

Wednesdays at @ St. Margaret’s Centre (10-11am)

 6 weeks (Starts Wednesday,January 16th)
Join new moms and veteran moms alike for a post-natal fitness program designed to get you back in shape! Second time mom, personal trainer Charity, will run you through a 30-45min workout followed by an open-nutrition chat with new mom, dietitian Krista!
Contact for more information or to register!
Looking for a more individualized approach or want to book a group program for your workplace or community? Check out Our Menu for all of Bent Fork Nutrition’s Services!


January 7, 2013 No comments yet




Welcome 2013!!! It’s time to plan for a happy & healthy new year ahead!

How can we help? Bent Fork Nutrition is offering a few great new programs, in addition to our regular nutrition services available here!


Post Holiday Cleanse– 3 Weeks @ the Canada Games Center (Mondays @ 6pm)

 Over-did it during the Holidays? Looking for a clean start? Join our Registered Dietitian for a 3-week clean eating cleanse. In this three-week program you will learn the optimal methods, nutrients,and practices to aid in clearing your major organ systems. You will adopt the practices of clean eating to give your body a kick-start cleanse and receive a maintenance plan that will enhance your metabolism, energy, and give you that extra boost to your journey in health.
Register Here
Mom N’Me– 6 Weeks @ St. Margaret’s Centre (Wednesdays @ 10am)
Join new moms and veteran moms alike for a post-natal fitness program designed to get you back in shape! Second time mom, personal trainer Charity, will run you through a 30-45min workout followed by an open-nutrition chat with new mom, dietitian Krista!
Contact for more information or to register!

The first trimester…

October 5, 2012 1 comment

Typically, I have kept this blog fairly “professional.” In the sense that I generally write about specific nutrition topics, resources, recipes, etc. I’m going to take a slight break from this in the next few posts, as people have been asking how I managed nutrition/exercise throughout my pregnancy! As a disclaimer, please remember that everyone is different and every pregnancy is different–this is just what worked for me! (I’m also not a prenatal specialist!)

The first trimester…while I didn’t feel great, I certainly didn’t have it as bad as some women! While many women experience crazy nausea and vomiting, my main side effect seemed to be blood sugar related. I always eat on a regular basis; however, at exactly 2hr intervals, if I did not refuel, my blood sugar seemed to immediately drop–dizziness, woozy feelings and “the sweats” would kick-in. It was like I had an internal clock! I could tell, almost to the minute, that it had been 2hrs! Not 2hrs 15min, not 1hr 45min, but exactly 2hrs. I had a few days of real nausea, that unfortunately hit over the Christmas holidays and on our road-trip to Cape Breton (combined with my already existent motion sickness created a double-whammy effect!)

Nutrition wise, carbs (and protein) were my friend! To balance out any snack/meal, I always recommend a source of fibre and a source of protein! Fibre and protein both fill you up, regulate your blood sugar and provide that “stay power” you want in a meal/snack. Favorite items included; peanut butter (obviously) & crackers or a banana/apple slices, almonds/fruit, handful of trail mix, hard-boiled eggs & veggie sticks and home-made muffins (one of my favs here). While I generally do not encourage people to consume juice, 100% grapefruit juice was my only “craving” and certainly helped spike up my blood sugars on demand. (Coffee was extremely nauseating, even my decaf, so a shot of juice was my morning go-to, along with my hot water/lemon!) Other things I noticed–my interest in salads plummeted to zero (cooked vegetables were a-ok and I could hide spinach in a smoothie without any problems), I much preferred “salty” to “sweet” (opposite from usual) and my normal plant-based appetite seemed to start shifting to more of a carnivorous nature (perhaps iron driven?).

Things that I skipped out on and/or avoided; red wine (sad face) and the occasional beer, runny eggs and unpasteurized cheese (luckily my fav goat cheese is pasteurized!). Things that I increased and/or prioritized included; daily prenatal vitamin (had been taking these for months prior), water, omega-3 intake (more salmon please!) and my calcium intake (dairy products and nausea didn’t go well together, so I did add a daily 500mg supplement).

Exercise wise, I didn’t have to slow down too much. The low blood-sugars made it a little bit more difficult; however, I was able to continue running, weight training and lots of regular doggy-walking. (Note: running was avoided during my really nauseous days…too much bouncing!) Sadly, my hockey season was cut short and there was no winter skiing for me! (I know some people will continue with these sports; however, I felt more comfortable skipping the season.)

Oddly enough, I almost enjoyed not feeling 100%, as it was a daily reminder that I was pregnant! Around week 11ish, when I started to feel totally normal again but wasn’t “showing,” I almost missed the reassurance that something was different!

Goal wise…while I had no expectations of how my pregnancy would go, how I would feel or how long I’d be able to keep doing what I was doing, my plan was to eat foods that were good for me- when I was hungry, exercise in whatever form and intensity that felt good and listen to my body (i.e., I’m a horrible napper and tend to operate in over-drive). I made a conscious effort to remember that “I” wasn’t in full control any more. (Pregnancy really does have a way of preparing you for baby’s arrival!)

Stay tuned!

Carb Loading…with the experts!

September 25, 2012 No comments yet

A quick break from the “baby” updates!

Bent Fork  is proud to partner up with VIVAI to promote their newest sports nutrition tool! Based on the most recent scientific evidence and backed by the advice of expert sports nutritionists, they have created a personalized, on-line meal plan for endurance athletes. The plan is designed for athletes of all levels who are training for endurance events– marathons, triathlons, cycling and more! With a properly fuelled body, carb-loading can increase performance by up to 13%!

Best of all, until October 15th, you can save $20! Click here for more information and to save! (That means you only pay $25 for the menu plan!) Don’t miss out!


Surprise…We Grew!

August 30, 2012 1 comment

32 got even bigger...

It’s been more than long enough since I last posted an update; however, I have a good excuse! (Really!)

Bent Fork is happy to announce their newest addition to the healthy eating team! Madelyn Grace arrived on August 13th and weighed in at 9lb 4.5oz! Mama and baby are doing great!

While “in-person” services are on a temporary break (will resume in October), stay tuned for regular blog updates recapping nutrition strategies throughout pregnancy, healthy eating with a newborn and more!

For those of you who want to get started today–online consultations are always available!

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