Hey there Reader,

I know this week may have stirred up a whirlwind of emotions, leaving you feeling anxious, drained, or uncertain. During times like these, it’s so easy to slip into comfort mode, where healthy eating efforts feel like just one more thing to juggle. But remember, it doesn’t have to be all-or-nothing—this is where finding balance can make a huge difference.

Instead of seeing it in black and white, try leaning into the grey. Embrace compassion by preparing comforting, hearty meals that nourish your body and mind, while still incorporating foods that help you feel your best. It’s about making small, thoughtful choices that honour both your emotions and your health.

And with that, let’s dive into this week’s Sizzle, Crunch, and Scoop—bringing you practical ideas and simple recipes to help you feel grounded and supported, no matter what’s going on around you:

• SIZZLE: Must-try cooking hack that'll save you time, energy, and money.
• CRUNCH: Inspirational boost to keep you motivated for the rest of the week.
• SCOOP: Latest scoop on a trending nutrition topic + insights from your fave dietitian ;)

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SIZZLE 🍳

Speed Up Your Soup-Making This Fall with One Simple Tip!

Chopping veggies might seem small, but it’s often one of the biggest time drains in the kitchen—and one of the top barriers to cooking I hear about. That’s why I shared this tip in a previous Mocktails & Meal Prep on chopping onions efficiently! It might sound basic, but mastering this skill can save you significant time and make your meal prep experience so much smoother.

Head over to my Instagram page or click the image above to watch the clip and try it out yourself. You’ll be breezing through your soup recipes (and any other onion-containing meals) in no time!

Alternatively, you can also skip this all together and get yourself a veggie chopper. I did a quick search and found this one on sale at Walmart this week. You do you! 🤪

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CRUNCH 🍿

Leftover Kale Sitting in Your Produce Drawer? Here’s How to Use It Up!

Fall meals are often associated with heavier, less nutrient-dense dishes, but they don’t have to be! This recipe is perfect for boosting your vegetable intake while staying on budget—and it's loaded with fibre to support digestion, lower cholesterol, and keep you feeling fuller for longer.

In this recipe, butternut squash acts as the starch, due to its higher carbohydrate content. But, that doesn't mean you can't add rice or quinoa to the sausage mixture if you feel you need a little extra to keep you satisfied and energized. You can also substitute the sausage for a leaner source of protein if you're concerned about saturated fat or heart health.

Sausage Stuffed Butternut Squash Want to get ahead of your busy schedule next week? My suggestion is to double the sausage, kale, and onion mixture. Enjoy half with your baked squash, and save the rest for an easy pasta dish, stir fry or flatbread. Get the recipe!

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SCOOP 🍦

Does This Sound Familiar?

You refuse to size up in pants, choosing instead to spend the day feeling uncomfortable in clothes that don’t quite fit—hoping that one day, they’ll fit again. But by the end of the day, you’re feeling terrible and may even find yourself overeating as a way to cope with that discomfort (especially if you skipped meals earlier, subconsciously trying to lose weight).

It’s a cycle many of us know all too well. But it doesn’t have to be this way. It’s time to break free and start respecting your body as it is right now while focusing on nourishing it properly. This approach—not restriction—is what truly makes a difference in achieving a healthy weight, whatever that may look like for you.

I may not be able to tell you an exact number on the scale, but I can promise you’ll feel stronger, healthier, and more confident. You can respect your body now and still work toward a healthier you.

How does that resonate? Hit reply to let me know or book an appointment and let's talk it over!

Stay well,

P.S. Your feedback means the world to me! If you enjoy my newsletter or if you've had a great experience with my services, would you mind taking a quick second to share it on Google? Your kind words not only make my day but also help others find me. Thanks a ton for your support!

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