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!

  • Guys, we need to talk recipe paralysis. Yes, it’s a THING. We’ve never been more flooded with “inspiration” and simultaneously paralyzed in the kitchen. It’s an interesting thing. When I think back to when I was younger, I remember the rotation of family meals. After a few weeks, the same recipes came back. And it didn’t bother me. In fact, I appreciated the tradition, found it comforting. I think about how this constant need for NEWness and variety may be taking away from our family traditions. You should be able to name 5 recipes off the top of your head that you make for yourself or your family right now. If you can’t, then this is your first assignment to building a family recipe bank. The goal is to create a list of 5 (ideally 10) recipes. Think of them like the “little black dresses” of your weekly dinners. They don’t fail. Criteria: 🌿Must be easy to prepare 🌿Must have made it before and gotten good reviews 🌿Must be nutritious When you’re done, stick this list somewhere and whenever you’re feeling stuck, refer to it! That simple 💕
  • Treat them like flowers and they will stay fresher longer 🌸! Place asparagus and herbs in a tall container with water, cover with a mesh bag and store in the fridge.// Traitez-les comme des fleurs et ils demeureront frais plus longtemps 🌹. Placez vos herbes fraîches ou asperges dans un contenant avec un peu d’eau, couvrez-le d’un petit sac et conservez-les au frigo.
  • What kind of fats are in your kitchen? As a general rule, you should aim to get MOST of your fat from whole foods (such as nuts, seeds and avocados) SOME of your fat from unprocessed oils (such as EVOO, virgin coconut oil, avocado oil) and the LEAST of your fat from processed, packaged or prepared foods. 🌿 Fat is important for flavour, to help you feel full and for healthy bowel movements among many other things. So having them on hand is key for tasty meals and a happy body 🥑 These are some of my favourite fat-rich foods. Note that I only keep small amounts of nuts and seeds in the pantry, I store the bulk of them in the freezer to maintain freshness. 👍🏻 What are some of your favourite fat-rich foods? . . . . #motivenutrition #healthylifestyle #healthychoices #healthyfoodshare #eatforhealth #dietitianapproved #dietitian #dietitiansofinstagram #balancednutrition #nutritioncoaching #coachinglife #nutritioncoach #diettips #healthandfitness #balancednotclean #nourishtoflourish #healthynothungry #mindfuleating #foodfreedom #balanceddiet #dietsdontwork #notadiet #vibranthealth #healthyhabits #goodvibes
  • Organization tip ahead! ⚠️ To help keep your kitchen clutter free and make meal prep more streamline, raid your pantry, freezer & fridge on a regular basis 🗓 🧼 Empty everything out and clean your pantry/freezer/fridge with soapy water 🧀 Spread out the contents & toss items that are expired and items you don’t recognize 🥫 Group unused non-perishables & donate to your local food bank 🥗 Return items in an organized manner, grouping similar items together (remember: keep like with like!) - organizing bins are a great way to help achieve this 🍞 Restock your pantry/freezer/fridge with the basics Tag a friend to help you with this👇🏼😜
  • Favourite toddler games in the kitchen 👩🏻‍🍳 Between work life and home life, I spend a LOT of time in the kitchen. I like to include my daughter whenever I can firstly because there are SO many skills she can learn in this space. Plus, if you can make a chore feel like quality time with your kid, it’s a really good thing. 💕 I should point out though, lately she follows me wherever I go and hugs my legs kind of leaving me no choice 🙈 My daughter is 22months for reference. If it’s Sunday morning, then we get messy and have fun cracking eggs, measuring ingredients and stirring 😊 But if I’m busy in the kitchen, say on a weeknight putting dinner together, (i.e. and I don’t want to leave her alone with a bowl of flour) then I keep her busy in the kitchen with a few simple but entertaining little games • Transferring game: she LOVES transferring things. Often, she’ll stand at the kitchen counter while I’m prepping and I’ll place two bowls in front of her, with a few ingredients or utensils in each. Measuring cups, measuring spoons, lemons, whisks, anything. Then she’ll just have fun transferring them from one bowl to another. She can do this for a while 🤷🏻‍♀️ • Touch and name: every now and then I’ll ask her to name what she’s touching. She’ll say “whisk!” or “lemon!” Or “basilico!” (My favourite 🌿) • Chopping bananas: every morning, she peels and chops herself some banana for breakfast. I have a rounded, kid friendly knife for her but if you don’t, bananas are so soft that you can even use a popsicle stick! • Snapping asparagus: love this one right now. Easy for them, practical for you and not messy (yay!) Just give her a pile of asparagus and tell her to snap with her hands (asparagus naturally breaks at the right spot :)! Remember, even if they’re too young to help you cook, they’re never to young to be involved. Simply seeing YOU in the kitchen is setting a foundation for healthy habits in the future. Do you play any “games” in the kitchen?