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KATHLEEN HERNDER RD, CDE

Please note that I am currently not taking new clients at this time.

 

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"Full" and "Satisfied" AREN'T the same thing. Here's why that's important.

May 10, 2017

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I feel like as summer comes, things just become busier. I want to be outside almost all the time, which usually means more hikes, camping, runs, and walks and less meal prepping. Yes, that's right- even dietitians don't always meal plan and prep (we're just people!)

That's where this recipe comes in. If you were to ask my parents what my favourite food is, they would probably say greek salad. I don't even remember when my dad started making it but I love the crunch and acidity of this salad! On days w...

January 10, 2017

I realized that I haven't posted a recipe in a while so today I'm posting my current favourite breakfast- chai spiced pear oatmeal! It's high in fibre and it's got protein and healthy fat to keep you going during the morning and can be made gluten-free and vegan! Best of all, it's delicious! I like to make a batch on the weekend without heating like overnight oats then heat it up in the morning before work for a quick and easy breakfast!

 Chai Spiced Pear Oatmeal

Serves 2-3

What you'll need:

Knife a...

November 17, 2016

As much as I try to meal plan, there are some days that it doesn't happen and I don't really feel like cooking. On those days, it's nice to have something quick, nutritious, and filling like this bruschetta pasta. It's great with a salad or raw veggies on the side or you could add some greens to up the veggies and have it on its own!

I had written up this recipe a while ago and hadn't gotten around to posting it. I was looking through drafts and found it! When I was updating it, I was doing the elimin...

October 13, 2016

It's been a little while since I posted a recipe so I figured I would share my all-time favourite oatmeal recipe! Pumpkin gets all the attention this time of ye

August 28, 2016

Today I thought I would share my favourite weekend recipe for pancakes! Why are these my favourite? Most of the time I find when I have traditional pancakes, which are made with mostly white flour, I’m hungry a few hours later. These pancakes on the other hand are packed with protein and fibre to keep you feeling full until lunch! Top them off with some fruit and you’ve got a balanced breakfast that will help you feel great. They can even be made gluten-free if you use pure, uncontaminated oats. Also...

August 26, 2016

It can be difficult to figure out ways to add veggies and fibre at breakfast in an appealing  

way. Plus, sometimes I want something a little different for breakfast. On those days, that's where these Breakfast Quesadillas come in! They're crispy, satisfying, and can be a little bit spicy if you dip them in some hot salsa or put some hot sauce on them! They're also great for a quick and easy lunch at home.

Here's the thing about quesadillas though: all that cheese can make them not the healthiest optio...

August 22, 2016

So I find that when talking to clients about healthy snacks, many of them feel like there are limited options and that they eat the same snacks over and over again. So today, I'm posting a recipe for one of my favourite snacks: Dessert Hummus!

 Yes, that's right, I said Dessert Hummus. Lots of people love hummus and it's an excellent option as it's made with chickpeas, which are loaded with fibre, folate, iron, and plant-based protein. Do keep an eye on portions though, as store-bought hummus tends to...

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