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!

  • Five Days To A #HealthyShelfie 📸 Your eating environment has a HUGE impact on your eating decisions. That’s why you MUST take the time to mindfully setup your kitchen in a way that promotes nourishing choices at home. (a.k.a. Stop worrying about “WILLPOWER” and focus on environment instead.) I put together a fun (and free!) 5-day email challenge 🎉 during which I will walk you through simple steps to a healthier eating environment at home. 🏡 By the end of the challenge, you will have created a nourishing nook in your kitchen, ready for its close-up! #healthyshelfie 📸 Who’s IN?! 🙋🏻‍♀️ Hit the link in bio to get started 🥑
  • Nothing more magical that what movement can do for the body and mind 🤩 Tell me: What cute things do your kids say?!👇🏼👇🏼 P.s. she also calls elbows « Elmos » and blueberries « blue babies » and I don’t want to correct her 😬
  • Two Quinoa Tips ✌🏼 ☝🏻Tip #1: Rinse out your quinoa before cooking it to wash away the saponins, which are a natural coating that will otherwise make it bitter. (Rinse until sudds disappears). From there, cook in a 2:1 liquid to quinoa ratio using your favourite recipe. ✌🏼 Tip #2: Do not let your toddler pour the water over quinoa unsupervised. 😂 #500mlwater #everywhereExceptThePot #RealLife
  • 1-2-3 Mix-and-match meal prep 👋🏻 Meal prep can feel overwhelming when you first start. Especially since many jump into it head first with a full menu of brand new recipes and wind up spending countless hours in the kitchen (not how you want to spend your weekend, I know!) If you’re a newbie to meal prep, warm-up to it. Truth is, any amount of prep you do...will help! So start small, and build the skill gradually. Just stay CONSISTENT! You can do it 🙌🏼 Here’s a simple structure I recommend starting with: 🥔 Prep 1x starch-rich food (black rice, quinoa, sweet potato, baby potatoes) . 🍗 Prep 2x protein-rich foods (HB eggs, shredded chicken, baked tofu cubes) . 🥗 Prep 3X veggies (roasted broccoli, grilled veggies, chopped crudité) . 🍳 Breakfasts (optional): overnight oats, frittata muffins, parfaits 🥕 Snacks (optional): energy bites, hummus Once this is done, you can mix and match components to create quick meals, or shave time off your recipes. For instance, my dinner tonight was a a black rice and salmon bowl, with an Asian dressing and chopped veggies. All the prep work was done (rice, chopped veggies), all that I needed to do was bake fish, add some thawed frozen mango and drizzle the dressing...done in 15 minutes! ‘ 💁🏻‍♀️. Share below what your 3-2-1 mix and match menu will be this weekend👇🏼
  • Slow roasted grape tomatoes 🍅 Tomato season is in FULL swing. Which means you can find me eating tomatoes every day, every way from now until October. Picked up these beautiful grape tomatoes at the market today and decided to slow roast them. Simple and delicious! They make the perfect accompaniment for just about anything. How-to: Place them on a rimmed baking sheet with a good drizzle of olive oil, salt, pepper and some fresh garlic. Give the pan a nice shake to coat the tomatoes. Bake low and slow in a 200F degree for about 2 hours. Remove from the oven and let cool to room temperature before touching them (so the juices settle inside!) Enjoy with grilled fish, alongside some pesto-scrambled eggs or with some tangy goats cheese.