Motive Nutrition

Vanessa Perrone, Dt.P. Nutritionniste

Travaillez avec une diététiste

qui comprend ces exigences pour vous aider à atteindre vos objectifs uniques de nutrition et de performance.

Sujets de nutrition sportive:

  • Quoi manger avant l’effort
  • Quoi manger pendant l’effort
  • Que manger après l’effort
  • Nutrition pour les coureurs
  • Nutrition pour le gain musculaire
  • Nutrition pour l’haltérophilie

Ce que vous apprendrez avec votre diététiste:

  • Comment créer un régime équilibré pour vos objectifs 
  • Stratégies de préparation des repas pour atteindre vos objectifs
  • Sources alimentaires d’éléments nutritifs pour vos objectifs
  • Recommandations de suppléments pour optimiser vos performances, au besoin

Abonnez-vous pour votre dose de santé motivée!

  • Organization tip ahead! ⚠️ A great way to help organize your kitchen is to keep like with like! Here are some simple ways to do this: 🥣 Designate areas in your kitchen for similar items: knives, mixing bowls , measuring utensils, baking trays, roasting pans, cutting boards, baking accessories, etc. 🏡 Everything should have a home, and be kept in its home - always return items to where they belong 🥫 Apply this to your pantry, fridge & freezer too, by grouping together similar items, such as breakfast foods, baking goods, canned goods, spices, condiments & ethnic ingredients Shown here is the home of my tea & coffee goods ☕️ Tag an organization lover! ✨
  • Consistency is cool, kids 😎 Yes, we can benefit from reducing the toxic burden on our bodies that comes from exposure to pollutants in our environment, medications, smoke, alcohol and ultra-processed foods. This helps support your body’s built-in detox systems. Yes, we can benefit from increasing our intake of body-supporting nutrients, antioxidants and anti-inflammatory agents. This also helps support your body’s built-in detox systems. But you don’t need to “detox” to achieve this. In fact, your body will only truly benefit if these habits are sustained. You really want to help your body detox? Focus on consistency with your healthy habits. Crash detoxes, done a few times a year, when habits are otherwise unhealthy, are completely ineffective at improving your health and useless for losing weight. Unless you consider emptying bowels weight loss, then yes they’re very effective 💩. In a nutshell, your body is super sophisticated, give it some props. It really knows how to detox, and if you truly want to support it, consistency is key.
  • Tuna avocado toast 🥑 Made with a few staple pantry items, this recipe hits all the main food categories - fruit/veg, whole grains and protein - and is rich in omega 3 fatty acids! This yummy twist on a classic avocado toast can serve as a quick, easy & satisfying midday meal or post workout snack! 💪🏼 1 small can flaked light tuna, packed in olive oil or water, drained 🐟 1/2 ripe avocado 🥑 2 teaspoons whole grain mustard 1 scallion, sliced Sea salt 🧂 2 slices whole grain sourdough bread, toasted 🍞 1 tablespoon capers Handful cherry tomatoes, sliced in half 🍅 2 tablespoons chopped flatleaf parsley☘️ Chili flakes (optional)🌶 1. In a small bowl, combine the tuna, avocado, mustard & scallion. Mix. Season to taste with salt & pepper 2. Spread the mixture over the toasted bread 3. Top with capers, sliced tomatoes, parsley and chili flakes 4. Enjoy! Tag someone who you want to try this with 😋
  • What bread should you buy? 🍞 So let’s start with the elephant in the room...YES dietitians eat bread 🥖 *gasp* It’s all about the quality of that dough though, you know? First, get your bread from local bakeries rather than grocery stores. Montreal has some wonderful ones. Why? Firstly, because bread should really have four ingredients: water, flour, yeast, salt. Yet commercial breads (even the “healthy” grainy-looking ones) sport misleading labels and contain multiple unnecessary ingredients, from added sugars and refined oils to caramel colouring, all to keep breads soft and moist on shelves. I prefer going to a local bakery, choosing a fresh bread and having it sliced. Then I store it in the freezer to keep it fresh. Favourites? Sourdough bread is at the top of my list firstly because it’s deliciously tangy and satisfying. Nutritionally, since sourdough is made with live yeast cultures, is lower in sugar and higher in protein. (The bacteria 🦠 eat the sugar) It’s not a source of probiotics though (the little guys don’t like scorching hot ovens 🤷🏻‍♀️) but the result is still an easier-to-digest option for many. Sprouted grain breads are another top pick, taste wonderful and are highly nutritious. In a nutshell, look for breads made with WHOLE grain flours, with the word whole in the title. (Unfortunately the word “multigrain” isn’t synonymous with whole grain). Examples of whole grains flour on an ingredient list would be: Whole spelt flour, whole grain whole wheat, stoneground whole grain, brown rice, oat, quinoa. All/nothing thinking, especially with specific foods, is unnecessary and most likely just going to push you towards what you’re avoiding in a more aggressive way. Focus on getting the best quality you can when it comes to bread (or anything else) and trust that the resulting satisfaction will leave you fulfilled with less. Tag a bread-loving friend 💕
  • Grocery haul || Did you see? I picked up a few things and filmed a live to share them with you, check it out while you still can 🥑