Michelle Her, Registered Dietitian

Michelle Her, Registered Dietitian Northern Ontario Dietitian dedicated to helping you have a realistic & healthy food relationship

07/26/2026

A reminder that a free drop-in summer aquatics program continues tomorrow, July 23.

Join us at 11 a.m. every Thursday until August 20 at The Cove Beach on Lakeside Drive for Aqua Dance Fit.

This fun, 45-minute class combines easy-to-follow dance moves, upbeat music, and the natural support of the water to help improve balance, mobility, coordination, and overall fitness.

No dance experience is required. This class is suitable for seniors and adults of all fitness levels.

Please bring swimwear and a pool noodle for additional support and balance.

Ice cream season 🤤😍Enjoyed my frozen yogurt, made with frozen berries and deliciousness. Your reminder it's okay to enjo...
07/19/2026

Ice cream season 🤤😍

Enjoyed my frozen yogurt, made with frozen berries and deliciousness.

Your reminder it's okay to enjoy ice cream 🍦

Guess where this is?!

As a dietitian, I always like to take a food first approach before recommending supplements to my clients. There's no qu...
07/05/2026

As a dietitian, I always like to take a food first approach before recommending supplements to my clients.

There's no quick fix to nutrition and when we just take a supplement rather than the whole food, we're missing out on so many other vitamins, minerals and components like fiber that we wouldn't otherwise get if we were just supplementing.

You're also at a greater risk of toxicity of certain nutrients when you're supplementing versus eating it from a whole food.

That being said, there's a time and a place for supplements absolutely! They can be amazing to fill those nutrient gaps and help prevent and treat nutrient deficiencies.

Looking for help in reviewing your diet to ensure you're meeting adequate nutrient intakes? Not sure if you really need to be taking all those supplements?

Let's chat! ✉️☎️

06/22/2026

🥒🍝 High-Protein Dill Pickle Tuna Salad 🐟

This creamy, tangy bean salad is perfect for meal prep, BBQs, or easy lunches. Use this dressing recipe, fresh dill and tuna for a bomb pasta salad too!

Ingredients

• 1 can mix bean melody, rinsed
• ¾ cup diced dill pickles
• 3 tbsp fresh dill, chopped
• 1/2 cup cooked and cooled quinoa
• Top with diced tomatoes, red peppers or other veg of choice.

Dressing

• ⅔ cup mayonnaise
• ⅓ cup plain Greek yogurt (instead of sour cream)
• 4 tbsp dill pickle juice
•1/8 teaspoon garlic powder
• 1/8 tsp dried dill
• ⅛ tsp cayenne pepper (optional)
• Salt and pepper to taste

Protein Boost • 1 can (170 g) tuna, drained and flaked

Pasta Salad Switch up:

2 cups cooked rotini or fusilli whole wheat pasta
Mix with dressing, pickles, tuna and fresh dill. Skip the rest!
Takes great with diced red peppers too!
I 🤢 raw onions, but feel free to add them if you enjoy the flavour!


💡 Dietitian Tip: Swapping Greek yogurt in place of sour cream in recipes and adding a protein like tuna or chicken significantly increases the protein content, helping keep you fuller for longer while still delivering all that delicious flavour.

📌 Save this recipe for your next meal prep day!

🥝🍳 Building a balanced meal This breakfast is a great example of how I often encourage clients to think about meal plann...
06/20/2026

🥝🍳 Building a balanced meal

This breakfast is a great example of how I often encourage clients to think about meal planning:

✅ Protein: Eggs and feta
✅ Carbohydrates: Whole grain flatbread and kiwi
✅ Fruits & Vegetables: Kiwi, spinach, and tomato
✅ Healthy Fats: Eggs and feta

Rather than focusing on calories or perfection, try asking yourself:

👉 Do I have a source of protein?
👉 Have I included some fruits or vegetables?
👉 Do I have a carbohydrate source for energy?
👉 Will this meal keep me satisfied?

Balanced meals help support energy, fullness, and overall nutrition—without needing complicated recipes or expensive ingredients.

What's your favorite quick and balanced breakfast?

06/17/2026

Announcing a free drop-in summer aquatics program!

Love to dance? Staring July 2, join us Thursdays at 11 a.m. at The Cove Beach on Lakeside Drive for Aqua Dance Fit.

This fun, 45-minute class combines easy-to-follow dance moves, upbeat music, and the natural support of the water to help improve balance, mobility, coordination, and overall fitness.

No dance experience is required. This weekly class is suitable for seniors and adults of all fitness levels.

Please bring swimwear and a pool noodle for additional support and balance.

📢 Dietitian confession...I recently tried making an ultra-healthy recipe. You know the kind—packed with nutritious ingre...
06/17/2026

📢 Dietitian confession...
I recently tried making an ultra-healthy recipe. You know the kind—packed with nutritious ingredients, minimal sugar, lots of fibre, healthy fats, and all the things social media tells us we should be eating.
And honestly? I didn't really enjoy it.

As a registered dietitian, I want you to know that healthy eating isn't about making every food as healthy as possible. If a recipe checks all the nutrition boxes but doesn't taste good to you, it's probably not something you'll keep eating.

Nutrition is about balance, not perfection.
✔️ Eating vegetables daily ✔️ Including protein and fibre ✔️ Enjoying nourishing foods

AND

✔️ Having foods simply because they taste good ✔️ Baking with real sugar sometimes ✔️ Choosing enjoyment and satisfaction too

Food is more than nutrients—it's pleasure, culture, comfort, and connection.

The healthiest way of eating is one that nourishes both your body and your relationship with food.

Need help finding that balance?
Lets chat!

Book a 1:1 nutrition consult by a registered dietitian, often covered by benefits! ↙️

www.michelleherdietitian.ca

What You Need to Know❌ Not Recommended by Allergy ExpertsThe Canadian Society of Allergy and Clinical Immunology (CSACI)...
06/14/2026

What You Need to Know
❌ Not Recommended by Allergy Experts
The Canadian Society of Allergy and Clinical Immunology (CSACI) and the American Academy of Allergy, Asthma & Immunology (AAAAI) do not recommend IgG food sensitivity testing.

What Does an IgG Test Measure?
IgG antibodies are a sign that your immune system has been exposed to a food.
✅ Often indicates tolerance to a food
❌ Does not indicate a food allergy or sensitivity

Why Are Experts Concerned?
IgG test results may lead to:
🚫 Unnecessary food restrictions
🥗 Increased risk of nutrient deficiencies
😟 Stress and anxiety around food
💰 Spending money on tests that have not been scientifically validated

What Should You Do Instead?
If you suspect a food is causing symptoms:
✔️ Consult your physician
✔️ See an allergist for suspected allergies
✔️ Work with a registered dietitian to identify food triggers safely
✔️ Use evidence-based assessment and testing

Bottom Line
IgG food sensitivity testing has not been scientifically validated for diagnosing food sensitivities, intolerances, or allergies.
Evidence-based assessment remains the best approach to identifying food-related symptoms.

Source: Canadian Society of Allergy and Clinical Immunology Position Statement (Carr et al., Allergy, Asthma & Clinical Immunology, 2012).

📢 Ontario Schools: Funding Available for Nutrition Education! 🍎🥕📚Did you know your school may be eligible for funding th...
06/10/2026

📢 Ontario Schools: Funding Available for Nutrition Education! 🍎🥕📚

Did you know your school may be eligible for funding through the Nourish to Flourish School Grant Program?
Schools across Ontario can apply for grants ranging from $1,000–$10,000 to support food literacy initiatives and nutrition-focused learning opportunities.

With this grant, you can book a registered dietitian and a certified educator (my lovely sister!) duo to offer your class engaging, curriculum-connected nutrition lessons that help students build food skills, nutrition knowledge, and a positive relationship with food.

✅ Interactive classroom presentations
✅ Age-appropriate nutrition education
✅ Food literacy and healthy eating topics
✅ Available for Kindergarten to Grade 12 classrooms

Applications are open to schools across Ontario and close June 19, 2026.

Check out this grant before the deadline!!!
I would be happy to discuss what types of programming we can offer your classroom. Email or DM 📩

https://sustainontario.com/2026/05/04/third-round-nourish-to-flourish/

06/06/2026

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