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!

  • Berry Crumble Bars 🍓 Perfect rainy day recipe! . Got frozen berries in the freezer? Then I’m pretty sure you have everything else you need to put these together. 💕 . INGREDIENTS 3 cups mixed berries of choice, fresh or frozen (thawed) 1/3 cup organic cane sugar 1 tablespoon cornstarch CRUMBLE 1 cup rolled oats 1 cup whole spelt flour 2 tablespoons ground flax 1/2 teaspoon cinnamon 1/2 teaspoon baking powder 1/4 tsp salt 1/2 cup organic cane sugar 1/2 cup melted unsalted butter or melted coconut oil INSTRUCTIONS Preheat the oven to 350 degrees Fahrenheit. Grease and line an 8x8" pan with parchment paper. In a bowl, combine the berries, sugar, cornstarch and set aside. In a large bowl, place the oats, flour, chia, cinnamon, baking powder, salt and sugar and stir to combine. Add the melted butter and mix until the mixture comes together. It should stick between your fingers when pinched. Divide the crumble mixture in half. Pour half of the crumble into the bottom of the prepared pan. Press very firmly to form one even layer. Pour the fruit mixture on top and spread evenly. Top the fruit with the remaining crumble, patting it gently to form an even layer. Place into the preheated oven and bake for 50-55 minutes, until golden brown. Let cool completely before cutting into bars. Serve warm with a dollop of yogurt.
  • Eat Your Veggies 🌶 . You’ve heard it before, but are you doing it? . At @motivenutrition we tell our clients to build 3x3 meals, and one of the components in this framework is colour 🌈 . This means eating 3 different coloured plant foods in every meal. . Might sound tough at first, but when you bring humble vegetables into the mix...it’s not that hard! . Sure, when we talk vegetables you may think of kale and cabbage and other all-stars, but don’t forget about the humble guys 😊. . My current 3 colour combo: Bell peppers, onions and mushrooms. (Red, yellow and white). Toss in some fresh herbs at the end and you’ve got a DELICIOUS veggie combo that’s amazing in wraps, omelets, or as a side. 😍 . What’s YOUR fave veggie combo? 👇🏼
  • Being a mom is the most rewarding job there is. But now more than ever, I can feel the pressure of all the hats I need to wear for my little one. That's why I do my best to carve out small moments of time for myself, that'll help me show up at my best. . Every week, I’ve been treating myself to @GarnierCan Whole Blends castor oil remedy hair mask. I start with a double shampoo using the Whole Blends castor oil remedy, then apply the mask through my hair and let it sit for a few minutes before rinsing it out and conditioning my hair. The combination of vitamin E and maple sap smells divine and leaves my hair feeling deeply nourished and silky soft. A 10 minute routine is all it takes to make this mom feel great 🧖🏻‍♀️. #WholeBlends #adventure
  • Who loves a good shak?! 🔥 . . Shakshuka night is always a hit at our house. Full of flavour, quick to prepare and relies on a crusty form of bread to mop up all the leftover deliciousness. Recipe below! . 🔥 Shakshuka 🔥 . . Ingredients: 2 tbsp Olive oil 2 onions, very thinly sliced (about 2 cups) 3 garlic cloves, minced 1 large red bell pepper, thinly sliced 1 tablespoon paprika 1/2 teaspoon cumin 1/4 teaspoon Chili flakes 1 can (398ml) diced tomatoes 1 1/2 cups jarred tomato purée Salt to taste 8 large eggs 1/4 cup parsley, chopped 1/4 cup coriander, chopped . 🌱 Tahini drizzle 🌱 1/4 cup tahini paste 2 tablespoons lemon juice 2 tablespoons water Salt . 🌟 Method 🌟 . 1. In a large cast iron skillet, add enough olive oil to coat the bottom of the pan and heat over medium-low. 2. Add the onions, garlic and bell pepper and allow to cook slowly until softened, 15 minutes. To avoid too much browning, you may add a few tablespoons of water during the cooking if necessary. 3. Add the paprika, cumin and chili flakes and sauté a few minutes to cook the spices until fragrant. 4. Add the diced tomatoes and tomato purée. Add a generous pinch of salt. Turn up the heat to medium-high and cook 5 minutes. 5. Create small craters in the sauce with a spoon and crack the eggs into the sauce. Cover with a lid and cook 5 minutes for runny poached eggs. 6. Meanwhile, make the tahini drizzle by blending together: tahini, lemon juice, water and pinch of salt. 7. Serve the eggs with the sauce, a sprinkle of the chopped fresh herbs and a drizzle of the tahini sauce. Serve with crusty bread.
  • Starting to feel like spring and Camila and I are loving our afternoon strawberry snack 🍓 Also, hello tiktok 👋🏻 I’m trying 👵🏼