Motive Nutrition

Healthy recipes. Nutrition tips. Motivation.

Vanessa Perrone RD, MSc

Vanessa Perrone RD, MSc

DIETITIAN-IN-CHIEF AT
MOTIVE NURTRITION

Virtual | Westmount | Rosemont

Hi there! I’m Vanessa. I offer counselling for:

  • IBS
  • Gut health
  • Disordered eating and relationship with food
  • Preventative nutrition
  • Women’s health (PCOS)
  • Pre and post-natal
SERVICES OFFERED IN:

English, French and Italian

QUOTE I LIVE BY:

“Nothing is impossible, the word itself says ‘I’m possible’!”

FAVORITE HOME COOKED MEAL:

Fresh tomato sauce with abundant basil, that’s been simmering for hours.

YOU CAN OFTEN FIND ME:

In the kitchen, in a boxing ring or spending time with my husband and daughter.

Katie Cohen-Olivenstein RD, MHSc

Registered Dietitian Nutritionist

Virtual | Westmount | Rosemont

Hi there! I’m Katie. I offer counselling for:

  • Weight management
  • Digestive health (IBS, FODMAP)
  • Diabetes
  • Heart disease
  • Disordered eating
SERVICES OFFERED IN:

English, French

FAVORITE HOME COOKED MEAL:

Lemon lime cilantro fish tacos

YOU CAN OFTEN FIND ME:

Enjoying a delicious meal with family and friends.

Stephanie Muñoz, RD MSc

Registered Dietitian Nutritionist

Virtual Clinic

Hi there! I’m Stephanie. I offer counseling for:

  • Weight management
  • Heart disease
  • Diabetes
  • Pre- and post-natal nutrition
SERVICES OFFERED IN:

English, Français, Español

QUOTE I LIVE BY:

“To be responsible keep your promises to others. To be successful, keep your promises to yourself.” – Marie Forleo

FAVORITE HOME COOKED MEAL:

Seafood pasta or a quick grilled chicken salad

YOU CAN OFTEN FIND ME:

You can often find me: At a hot yoga class or salsa dancing!

Here’s what you can expect when you work with an MN dietitian:

#Science: Evidence-rooted nutritional advice and recommendations. No fad diets here.

#RealFood: Tools and strategies that bring real food to the forefront. No shakes or potions here.

#RealLife: Individualized advice that fits your reality. No guilt trips here.

MAKE HEALTHY CHANGES TODAY!

  • This butternut squash pasta bake is just next level 😭 Creamy squash, cheesy spinach, crispy crumb topping...delish! Recipe is on the blog. || La recette pour ce plat de pâtes au four à la courge butternut est maintenant sur le blogue...et à essayer absolument. Photo: @valiegb
  • You know what to do 🙌🏼 Drinking more water, eating more plants, cooking from scratch, listening to your body and learning to discern hunger from habit....these are small steps that make a big difference. These habits are simple, but they require planning, consistency and require rewiring our brains to form new habits. Which is hard. And when things are hard, it’s natural to want to delay them. So we look for holy grails. For lottery tickets. But let me save you some time.👋🏻 Every time you delay making healthy change because your hunt for perfection gets in the way you lose the magic of compound interest on your health. No matter how small the habit you can contribute, start early and commit daily. The holidays are coming up. But there’s nothing that needs to start in Jan that can’t start today. Okay?💃🏻
  • Tag a muffin lover 💕 These Apple & Carrot Morning Muffins are hearty and de-lish. The addition of almond flour keeps these muffins tender while giving them an extra kick of healthy fat and fibre, perfect for busy mornings. Recipe link in bio. Photo: @valiegb
  • Can meal prep be unhealthy? Yep, you read that right. As with all behiavours, it’s important to stay mindful of falling to extremes. This includes healthy practices like meal prep. 🥗 On the one hand, meal prep is a wonderful way to alleviate the stress of weeknight dinners. On the other hand, it can become yet another way to exert extreme control over the diet, leaving someone very anxious should they not have the time.😞 I’ve always believed that the key to health is in home cooking. Meal prep should be used not to avoid the cooking process during the week altogether, but to make it quicker and more enjoyable. Chefs spend time prepping before a service not to avoid cooking, but to be able to put together a meal efficiently and mindfully focus on flavours. As you prep this weekend, remember to leave yourself room to mix and match and to improvise and have some fun in the kitchen 💃🏻
  • Chickpea, Egg & Avo Salad 🥗 (Psst...hit SAVE so you can make it at your next meal prep)! In case you missed it, here are the deets on this week’s recipe 🙌🏼 For the dressing: 1 teaspoon Dijon mustard 1 teaspoon whole grain mustard 1 teaspoon honey 1 scallion, minced 1/2 lemon, juiced 2 tablespoons flat leaf parsley, chopped 1 tablespoon fresh dill, chopped 1/4 teaspoon kosher salt and pepper 1/4 cup extra-virgin olive oil For the salad: 4 eggs 1 can or jar (398mL) chickpeas, rinsed and drained 2 avocados, diced 1 cup grape tomatoes, sliced 1 green onion, sliced 1/2 cup roasted bell peppers, diced 4 cups chopped lettuce such as Romaine or Frisee Instructions Place all the ingredients for the dressing in a small bowl. Whisk to combine and set aside. Place the eggs in a small saucepan and cover with cold water. Place over high heat, cover and bring to a boil. Once boiling, remove from the heat and let sit 12 minutes. Rinse the eggs under cold water, peel and set aside. Family-style option: In a large bowl, combine all the ingredients for the salad, including eggs, chickpeas, avocado, tomato, onion, roasted peppers and lettuce. Add the salad dressing, toss and serve. Make-ahead lunch option: If preparing this recipe in advance, layer the salad ingredients in a container, with the dressing on the side. When ready to eat, simply drizzle the dressing, toss and enjoy. For the printable-version, go to the link in bio or to: www.motivenutrition.com 🥑