Win During Nutrition Month


March is nutrition month across North America. As a dietitian and member of Dietitians of Canada, it is my pleasure to remind you of the importance of healthy eating this month. The Dietitians of Canada have made this year’s theme Best Food Forward: Plan, Shop, Cook, Enjoy!

I am taking this opportunity to help you think about your nutrition and get into healthy eating habits in two ways:


During nutrition month, I want to hear what your favourite health tips are. Leave your tip in a comment below. Each health tip you leave will give you one entry into a draw to win a VISA gift card. Draw will be selected at random on March 31st.

Make sure to follow me on Twitter, I will also be posting daily nutrition tips during the month of March.


In recognition of this year’s theme, I have entered a team in the Dig in Challenge, a local initiative that touches on all my personal beliefs to plan, shop, cook and eat healthy —something I have coached many of you in. I invite you to join my team, Ultimate Potentials in this challenge. (Register under workplace and type in Ultimate Potentials as team name.)

What is it? The Dig-In Challenge is a local food initiative aimed at getting Manitobans to eat foods that are healthy, and local, sustainable, and fairly traded.

What do I have to do? It’s up to you to decide. The challenge provides ideas and activities to get you eating local foods and free workshops designed to teach your new food skills.

How much time will it take? Dedicate as little or as much as you want.

How much does it cost? It’s free!

Sign up and join my team Ultimate Potentials here.


Wising you as always health, happiness and peace,

Phyllis Reid-Jarvis, Dietitian Coach

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0 Replies to “Win During Nutrition Month”

  1. I start each day with an empty plate in mind and by the end of the day I want to picture it being at least half full of fresh fruits and vegetables that I’ve eaten that day. I like to look at the entire day rather than meal by meal. Eat those fruits and veggies folks!

  2. As a way to make eating veggies quick & convenient, I actually buy small platters of cut veggies from the grocery store. This saves lots of preparation time, and makes it more convenient to eat veggies (over other ‘convenience foods’). Thanks for this chance to win!

    1. Great strategy Michelle! Too many people take themselves out by saying ‘I don’t have the time’. There are many convenient foods such as the cut up vegetables you mentioned that can save time, health and sanity!Thank you for sharing this and good luck!

  3. My wife and I bake large batches of homemade cookies with wholesome ingredients like flax, whole wheat flour, and oats. We freeze them, which makes them just as convenient as buying a bag of store bought cookie (which aren’t generally as healthy).

    1. Craig,
      Thank you! I really like this comment as it shows everyone you can have sweet treats without compromising good health and good taste. Feel free to post us your recipe.
      Be well!

  4. As a new label reader I am shocked at the amount of salt in products and have taken steps to reduce the amount of canned goods we consume, purchasing fresh/frozen vegetables instead and preparing double batches of home made soup that can be frozen for future use. Actually preparing double batches of any food and freezing for future use is a good idea.

    1. Marlene, great tip! I have been using this tip for my self and my family for more than 20 years and it works! It not only saves your health but time, money and stress of figuring out what to cook after a busy day at work. Thank you!

  5. Moderation – That’s the ticket! Enjoy – life is too short. Have a glass of wine, enjoy a snack, but do so In moderation. Exercise – eat well – rest and repeat. Make it a habit – Enjoy.

    1. You know John,as much as so many people don’t want to hear the word ‘moderation’ in the context of the key to achieving and living your best life possible- it is the key! Be well!

  6. Start at the grocery store. When you are shopping stick to the outside of the store where all the fresh, unprocessed foods are. Try to fill your cart with whole grains, fresh meat and plenty of fruits and vegetables before you even go through the other isles.

    1. Mandy, this way, by filling the cart with the good stuff first it leaves little to no room for the ‘other stuff’- I love this strategy! Keep posting and sharing! Thank you!

  7. When I am hosting workplace meetings I always look to provide a variety of healthy snack choices like fruits, vegetables, low fat cheeses, nuts and a jug of water with lemon/lime wedges (to avoid bottled water).

  8. Choices – Make Healthy choices, Instead of a cookie, have a slice of fruit. And Moderation – that’s the key – watch portion control, half a cup is just that. Stay with in the guidlines and you will see results.

  9. Fridays are my favorite day. Commit time just for you. Whether it be Friday, or any day, spend some time on YOU. My Friday afternoon is committed to a 2K swim, followed by a long shower. – John Time. Enjoy.

    1. Love this! Sundays are Phyllis’ days- they are held and guarded fiercely! I spend my early Sunday mornings in quiet meditation/devotion in the first 2-hrs of waking. I follow this with a church service of fellowship. Then lunch, then reading, connecting with my two sons- one on one as well as together. Yoga in the earlier part of the day, a rejuvenation/re-creation nap in the early afternoon. This is all followed with a long meditation walk in nature in the evening- year round! Once Monday rolls around I am super rested, re-charged, re-created and re- juvenated!
      Thanks for sharing!

  10. Tall Grass Folk Festival Cookie

    3/4 cup butter
    3/4 cup brown sugar
    1/3 cup white sugar
    2 large eggs
    1/3 cup water
    1 tsp vanilla
    1 3/4 cup whole wheat flour
    3/4 tsp baking soda
    1/4 tsp salt
    1 1/4 cup rolled oats
    1/2 cup ground flax
    1/4 cup sunflower seeds
    1/ 1/4 cup chocolate chips (I use chunks of Lindt milk chocolate)
    1/2 cup unsweetened, shredded coconut

    Mix butter with both sugars until evenly incorporated. Add eggs, water and vanilla. Stir until just mixed. Add all the dry ingredients, mix until evenly combined. The dough will be sticky and soft. Chill for 30 minutes before shaping. Drop one rounded tablespoon of dough onto a greased cookie sheet or onto baking parchment. Press each cookie flat (the dough will not flatten without help). Bake at 350˙F for 12-15 minutes. When done, they should be lightly browned and firm to the touch. Folk Festival cookies are best if baked the same day as mixed


  11. Craig, this cookie sounds delicious! Lots of good heart healthy ingredients. Another great example of healthy and nutritious can taste good too! Thanks for this, I will make up a batch. Phyllis

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