Liz Dornian Nutrition

12/02/2023

Join us!!!

Who's up for a fun, little Healthy Holiday Habit Challenge!? ✨🙌🤩


Starting on Dec.11th - this 7-Day Challenge is FREE and for anyone looking for guidance and support with their habits from Exercise Specialist, Sarah McFadyen and Holistic Nutritionist, Liz Dornian Nutrition among a group of encouraging and like-minded humans, prizes and so much more!


Our Healthy Holiday Habit Challenge isn't about restriction 🚫 or compensating for indulgence. It's a celebration of balanced living. It's about showing you that you CAN maintain both your mental and physical health during what's often the busiest time of the year 💖


In our accountability group on Facebook, we'll be focusing on 3 key habits:

1️⃣ 10-mins of daily exercise
2️⃣ Half a plate of veggies &
3️⃣ Hydration


TO REGISTER AND FOR CHALLENGE DETAILS, CLICK HERE: https://www.letsmovehappy.com/liz-sarah-holiday-challenge-opt-in-form


Please feel free to invite your friends and family - the more, the merrier 🧑‍🎄


Comment down below and let us know if you're in!!!! Now let's Sleigh 🛷 some Habits shall we!? 😍

10/31/2023

Tired of resorting to boxed mac n cheese (again) because you can’t think of what to make for dinner?

Bored of all your “go-to” recipes?

Meal planning and finding healthy recipes can be such a SLOG, and even though we know it’s important… most of us don’t have a lot of extra mental energy for it 🫠

Let me help! 👏🏼

✨ My FREE 7 day energy boosting meal plan contains 18 delicious healthy recipe ideas, so you can get out of your meal planning slump, get cooking and start feeling amazing 🎉

Get it sent straight to your inbox by clicking the link right here:
https://lizdornian.myflodesk.com/energyboostingmealplan

I know you’re gonna love it!

05/14/2023

Recipe on repeat lately! From the cookbook "It All Begins With Food" by Leah Gerrard-Cole.
I've made this dough into little buns and doubled it to make into 2 loaves of bread. (Just increase bake time to an hour.)
It's wayyyyy tastier and more economical than storebought bread and I love that I can use organic spelt flour :) Kiddos love it, too!

Pro tip: use a meat thermometer to check that the internal temp is 190-200 so you know the bread is fully cooked! Nothing worse than doughy, sticky bread.

06/10/2020

Thai noodle chopped salad with peanut sauce! 🎉🎉🎉
Y’all it’s so hard to do literally anything with a 3 month old so I’m telling you making this salad and getting the recipe up on my blog will go down as one of my greatest achievements of all time 😜 (also Riley helped me make it 😂)
Anyhoooo I hope you try it for your next picnic!! It takes a bit of prep but the results are well worth it and you’ll have enough salad to serve a crowd! Or just one person if they are a breastfeeding mom 🙋🏼‍♀️
Ok, my child is squeaking again. G2G.
Link to my blog is in my bio!

@ White Rock, British Columbia

06/05/2020

Current nutrition goals:
*drink more water- 3L per day
*eat more salad lunches vs. cheese and cracker lunches - aim for 4 salads/week
Maintenance/consistency goals:
*50% veg on the plate for lunch and dinner
*2 plant based dinners/week
*take supplements morning and evening!
Setting small, measurable, specific goals is my favourite way to re-focus on my health.
If you’ve ever worked with me as a client, you can bet we set some goals!
It’s usually easiest to start with the maintenance goals. Ask yourself- what am I doing right? What do I want to continue? Be specific!
Then move on to one or two goals that you haven’t mastered yet. Make them small and achievable. Make them highly specific- you must know *exactly* what success would look like. Bonus points if you can visualize yourself achieving those goals!
I know not everyone is a natural goal-setter, which is why it can be helpful to work with a coach! But approaching your nutrition habits like this is one way to create truly sustainable change, which is why I love it. The smaller the changes, the better. Focus on one thing at a time, and before you know it you will have totally changed the trajectory of your health.
If you don’t reach your goal, ask yourself “why?” with self compassion. Learn something, then adjust accordingly.
Repeat forever.☺️
(P.s. this works for every area of life, not just nutrition!)
(P.p.s. Can you tell I miss my job just a little bit? 😜)

@ White Rock, British Columbia

05/27/2020

Thai noodle chopped salad with peanut sauce! 🎉🎉🎉
Y’all it’s so hard to do literally anything with a 3 month old so I’m telling you making this salad and getting the recipe up on my blog will go down as one of my greatest achievements of all time 😜 (also Riley helped me make it 😂)
Anyhoooo I hope you make it for your next picnic!! It takes a bit of prep but the results are well worth it and you’ll have enough salad to serve a crowd! Or just one person if they are a breastfeeding mom 🙋🏼‍♀️
Ok, my child is squeaking again. G2G.
Link to my blog is in my bio!

@ White Rock, British Columbia

05/25/2020

A little Monday morning baby spam to start off birthday week!! 🎉🥰
Lol I don’t actually have any fancy plans this week and I’m trying not to be a 😜 but I’m looking forward to some celebrating next weekend! ☺️
It was almost exactly a year ago that we found out we were pregnant! That little blue line was the best birthday present I’ve EVER received ❤️ especially after months of trying 😭 (Swipe to see the selfie I took after taking the test! Oh the memories! 😂)
Anyways..wishing you all a glorious start to the week! 😘

05/24/2020

Have you guys ever heard of the term “effortful fun”? I’ve been thinking about this idea since I read about it last year:
“Conscious fun takes effort. This seeming paradox—Why should fun be work?—stops us in our tracks. So we overindulge in effortless fun (scrolling through Instagram . . .) It is the effortful fun that makes today different, and makes today land in memory. You don’t say “Where did the time go?” when you remember where the time went.” -Laura Vanderkam
I love/hate this. But the fact is that our best, most memorable moments in life don’t happen without a bit of up front work. Planning, packing, scheduling, saying no to other obligations, figuring out how to go somewhere new or do something different. Work!
Since we got married, we’ve always made a point to make “fun days” part of our life. Usually we try to make it novel- we go somewhere we don’t usually spend time, we try new food, we take in new scenery. It is more work that date night on the couch...especially now with a teeny babe in tow... but we never regret it.
Yesterday we visited a new cafe in our neighbourhood for a shared soy latte, then went on a drive down to explore Pacific Spirit Park and Wreck Beach (not the most stroller friendly, fyi 😂) Then we picked up Lebanese food and beer and enjoyed it with all the other (socially distanced) picnickers at Jericho Beach. 🧺☀️🍻
Effortful fun makes memories. Effortful fun fills you up in new ways. Effortful fun makes you happy!
I think we’re all craving this right now. So tell me: if you had one day to spend doing something FUN that you’ve never done before, what would you do?? Comment and inspire me ❤️
P.s. pls don’t report my public drinking 😂 in my mind I live in Europe and it’s not a thing.
@ Jericho Beach

05/21/2020

Weekly tofu buddha bowl situation 💁🏼‍♀️
DID YOU KNOW: you don’t have to be or to eat a lot of plant-based foods! I used to like labels like that because they made me feel safe (Enneagram 1 here 😜). But now they tend to make me feel trapped.
I prefer to live on the edge and not label my diet any which way 🤪 But you can still make conscious choices as a label-less eater! 👏🏼 My motivation for including lots of plant-based meals in my diet is for my own health (fibre! phytonutrients! variety!) and to reduce my overall carbon footprint 🌎❤️
Some of my most common plant-based meals include:
-smoothies with plant based protein powder, fruit, almond milk and greens
-oats with chia seeds, fruit and nut butter
-lentil curry
-black bean taco salads (or just tacos!)
-marinated tempeh and tofu with veggies and rice
-soups made with beans as the main protein (veg chili, broccoli white bean soup)
-tofu curry
-salads with edamame beans and peanut sauce (sounds so good to me right now!)
-vegetarian options when eating out (veggie pizza, tofu instead of chicken, veggie burgers, etc.)
Vegetarian or not- what are some of your most repeated plant-based recipes/meals?? Are you an “all or nothing” person? Or are you more of a small changes over time kind of gal/guy? 🙋🏼‍♀️