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The Nutrition Shop

Everything you need to guide you in nourishing your body, with digital e-books and one-on-one virtual consulting. Plus a few treats that make cooking and eating well fun.

Change takes work, but it’s delicious work.

Digital Nutrition Guides

No paper, no problem! These digital e-books are delivered to your inbox so you can get started on your healthy eating journey right away.

Desiree’s Favourites

I get a lot of requests for product recommendations, so I thought I would build a new home for all of my favourite things.

The tools and products in this shop are items I use and love. By purchasing through my website, I earn a small affiliate commission at no cost to you, which helps support the work I do online.

Braun MQ735 MultiQuick Hand Blender, Black

Glasslock Storage Containers

USA Pans Muffin Pan

All-Clad 7-Piece Stainless Steel Cookware Set

All Kitchen Tools

Eat Nourish Glow by Amelia Freer

Fraiche Food, Full Hearts by Jillian Harris & Tori Wesszer

Oh She Glows by Angela Liddon

Eat More Plants by Desiree Nielsen

All Nutrition + Cookbooks

San-J Gluten Free Tamari

Nuts to You Nut Butter Organic Sesame Tahini

Bob’s Red Mill Old Fashioned Rolled Oats

Nature’s Path Organic Flax Meal

All Plant-based Food + Supplements

Bio-K+ CL1285 Capsules

AOR – Gastro Relief 60 Capsules

All Low FODMAP + Digestive Health Supplements

desireenielsenrd

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Aug 14

The problem with science: it’s easily taken out of context 👩🏻‍🔬

Science is a dialogue. And it’s ever evolving. So any study that comes out needs to be placed in context of what came before to truly understand its relevance.

You can find a study to prove almost any point. Buuuuut….a single study isn’t enough, and if it’s done in a lab or on animals? Almost useless.

@desireenielsenrd talks about this with @dr.matthewnagra in this week’s episode, along with pretty much everything you could ever want to know about fats and oils.

Have you listened already? What surprised you most??

#theallsortspod #nutritionpodcast #healthpodcast #wellnesspodcast #plantbased #vegannutrition #plantbasednutrition #seedoil #antiinflammatory #coconutoil #omega3 #theallsortspodcast

The problem with science: it’s easily taken out of context 👩🏻‍🔬

Science is a dialogue. And it’s ever evolving. So any study that comes out needs to be placed in context of what came before to truly understand its relevance.

You can find a study to prove almost any point. Buuuuut….a single study isn’t enough, and if it’s done in a lab or on animals? Almost useless.

@desireenielsenrd talks about this with @dr.matthewnagra in this week’s episode, along with pretty much everything you could ever want to know about fats and oils.

Have you listened already? What surprised you most??

#theallsortspod #nutritionpodcast #healthpodcast #wellnesspodcast #plantbased #vegannutrition #plantbasednutrition #seedoil #antiinflammatory #coconutoil #omega3 #theallsortspodcast ...

desireenielsenrd

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Aug 13

Woohoo it’s a review!! 🍻

Welcome to zero proof reviews, where I’ll share my search for the most delicious, most satisfying, non-alcoholic drinks!

0% alcohol, 0% sponsored, 100% my opinion 😜

First up is @mikkellerbeer Limbo Yuzu a 0.3% beer that reads like a citrusy sour.

Admittedly, I’m not a huge beer drinker but I often like a sour. And this one really delivered!

🍋 LOVE the distinct yuzu flavour
🍋 Low bitter, with a taste between a fruity sour and an un-sweet radler
🍋 feels like a real drink, not a pop

SCORE: I’d give this one a solid 9.5/10 for my tastes.

I would happily drink a couple of these on a hot day, feels perfect for a beach picnic or BBQ 🏖

Where to get it: I discovered it @drivecanteen which I know is hyper-local, so I searched around and it looks like Mikkeler ships directly in the US and for Canadians, it looks like you can get it from www.softerdrink.ca

Let me know what you think of this review idea, what you want to see in terms of info or even products you think I should try!!

Also, a few words on why zero proof: For those of you who have been here a while, you know that I’ve been actively reevaluating my relationship with alcohol as I get older although I do not 100% abstain. I want to acknowledge my privilege in getting to do so as a way of honouring my health and mental clarity without battling addiction. For me, it’s about reevaluating a habit in line with my goals for myself. And I hope these reviews can help support you in yours!

#zeroproofreviews #zeroproof #nonalcoholicbeer #nonalcoholic #livewithintention #healthyliving

Woohoo it’s a review!! 🍻

Welcome to zero proof reviews, where I’ll share my search for the most delicious, most satisfying, non-alcoholic drinks!

0% alcohol, 0% sponsored, 100% my opinion 😜

First up is @mikkellerbeer Limbo Yuzu a 0.3% beer that reads like a citrusy sour.

Admittedly, I’m not a huge beer drinker but I often like a sour. And this one really delivered!

🍋 LOVE the distinct yuzu flavour
🍋 Low bitter, with a taste between a fruity sour and an un-sweet radler
🍋 feels like a real drink, not a pop

SCORE: I’d give this one a solid 9.5/10 for my tastes.

I would happily drink a couple of these on a hot day, feels perfect for a beach picnic or BBQ 🏖

Where to get it: I discovered it @drivecanteen which I know is hyper-local, so I searched around and it looks like Mikkeler ships directly in the US and for Canadians, it looks like you can get it from www.softerdrink.ca

Let me know what you think of this review idea, what you want to see in terms of info or even products you think I should try!!

Also, a few words on why zero proof: For those of you who have been here a while, you know that I’ve been actively reevaluating my relationship with alcohol as I get older although I do not 100% abstain. I want to acknowledge my privilege in getting to do so as a way of honouring my health and mental clarity without battling addiction. For me, it’s about reevaluating a habit in line with my goals for myself. And I hope these reviews can help support you in yours!

#zeroproofreviews #zeroproof #nonalcoholicbeer #nonalcoholic #livewithintention #healthyliving ...

desireenielsenrd

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Aug 9

How stress can make IBS worse (AD)

We know that being stressed all the time doesn’t make any of us feel good. But you might be vastly underestimating the effects of stress on your gut, particularly if you have irritable bowel syndrome.

Stress can impact IBS in multiple ways:

🧠 Impacting motility, the usual movements of the gut
🧠 Impacting digestive secretions
🧠 Altering gut barrier function
🧠 Intensifying pain sensations

Research suggests that folks with IBS may have increased perception of stress, and those of us who do feel stress more intensely may have stronger symptoms (PMID: 30616026)

So as much as I would love to tell you that diet is all you need…in reality, a complex gut-brain condition like IBS requires a holistic, gut-brain approach. Yes, nutrition is important, but so is movement, rest and definitely stress management.

Which is where @nerva.ibs comes in: it is an evidence-based gut-directed hypnotherapy app that helps you foster a healthier gut-brain connection to manage symptoms of IBS. I find the sessions super relaxing, and because they’re guided, you might find them easier to stick with if you’ve struggled with meditation or mindfulness techniques in the past.

🤔 Curious? Start your 7 day free trial + if you like it, get 30% off the full subscription if you sign up with my link https://nerva.app.link/Desiree I popped it in my profile too!

#nervaibs #ibsjourney #IBSawareness #irrigacao tablebowelsyndrome #ibs #loveyourguts #guthealth #gutbrainconnection #digestivehealth #ibsfriendly #stressedout ...

desireenielsenrd

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Aug 3

This watermelon mint chia fresca is just what you need right now (AD)

It’s #worldwatermelonday and there are few things that scream summer like ice cold watermelon on a sunny day. But if you’ve ever shied away from buying a big watermelon because you won’t use it up, this watermelon mint chia fresca will make quick work of your leftovers! 🍉

It’s inspired by agua fresca con chia, a popular Mexican drink made from fruit, water and chia seed. It’s SO refreshing and the perfect way to cool off when the temperature rises. It can be made from a variety of fruit but watermelon works so well because it practically juices itself!

Nothing makes me happier than piling on the summer produce, so I’m partnering with @halfyourplatecanada to share this easy and yummy recipe with you.

Watermelon Mint Chia Fresca 🍉

4 heaping cups chilled watermelon chunks
2 cups cold water, divided
⅓ cup lightly packed fresh mint leaves
1-2 tablespoon chia seeds

Mix the chia seeds with 1 cup of water and let sit for 10 minutes to hydrate while you blend the juice.

Place the remaining cup of water with watermelon in a blender and blend on high for 30 seconds until liquified.

If you want a clearer drink, strain…but I don’t! Give it a little taste - if your watermelon is sweet, you won’t need any sweetener…but if not, now’s your chance. Then stir in the hydrated chia water.

Divide mint leaves between 4 tall glasses and muddle with the handle of a wooden spoon. You can always blend in the mint too, but it won’t be a pretty red colour if you do, so be warned!

Add some ice, top with watermelon chia fresca and drink it down.

Speaking of summer abundance, if your mint is taking over your garden like it is in mine, a quick tip: you can dry it to make mint tea! Cut bunches of mint and tie with twine or an elastic band. Hang upside down, away from sunlight (you can cover with a paper bag if you have to hang it near a window, and it will dry in a couple of days. Then just crumble leaves and store in a mason jar. 🌱

#halfyourplate #eatplants #eatmoreplants #watermelon #plantbasednutrition #easyveganrecipes #summerrecipes #healthydrinks

This watermelon mint chia fresca is just what you need right now (AD)

It’s #worldwatermelonday and there are few things that scream summer like ice cold watermelon on a sunny day. But if you’ve ever shied away from buying a big watermelon because you won’t use it up, this watermelon mint chia fresca will make quick work of your leftovers! 🍉

It’s inspired by agua fresca con chia, a popular Mexican drink made from fruit, water and chia seed. It’s SO refreshing and the perfect way to cool off when the temperature rises. It can be made from a variety of fruit but watermelon works so well because it practically juices itself!

Nothing makes me happier than piling on the summer produce, so I’m partnering with @halfyourplatecanada to share this easy and yummy recipe with you.

Watermelon Mint Chia Fresca 🍉

4 heaping cups chilled watermelon chunks
2 cups cold water, divided
⅓ cup lightly packed fresh mint leaves
1-2 tablespoon chia seeds

Mix the chia seeds with 1 cup of water and let sit for 10 minutes to hydrate while you blend the juice.

Place the remaining cup of water with watermelon in a blender and blend on high for 30 seconds until liquified.

If you want a clearer drink, strain…but I don’t! Give it a little taste - if your watermelon is sweet, you won’t need any sweetener…but if not, now’s your chance. Then stir in the hydrated chia water.

Divide mint leaves between 4 tall glasses and muddle with the handle of a wooden spoon. You can always blend in the mint too, but it won’t be a pretty red colour if you do, so be warned!

Add some ice, top with watermelon chia fresca and drink it down.

Speaking of summer abundance, if your mint is taking over your garden like it is in mine, a quick tip: you can dry it to make mint tea! Cut bunches of mint and tie with twine or an elastic band. Hang upside down, away from sunlight (you can cover with a paper bag if you have to hang it near a window, and it will dry in a couple of days. Then just crumble leaves and store in a mason jar. 🌱

#halfyourplate #eatplants #eatmoreplants #watermelon #plantbasednutrition #easyveganrecipes #summerrecipes #healthydrinks ...

desireenielsenrd

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Jul 30

My FAVOURITE plant-based eats in Vancouver

A while back, I asked you for your recommendations of new plant-based or plant-friendly spots and everyone asked me to share!

So, here are some of my fave spots in Vancouver…plus places I haven’t eaten yet, but were recommended by YOU 🙏

🌱 = fully vegan
😋 = plant-friendly (restaurant has vegetarian and/or meat dishes too)

MY FAVES 🥇

🌱 @milaplantbased - casual west coast
🌱 @meetgastown - comfort food
🌱 @juicetruck - healthy quick eats + juices
🌱 @pizzeriagranoyvr - pizza + tiramisu
🌱 @alepheatery - Middle Eastern
🌱 @doiplantbased - vegan banh mi takeout

😋 @comotaperia - tapas
😋 @dachivancouver - local food + natural wine
😋 @nammosvan - Greek food
😋 @acornvancouver - the BEST, most creative food
😋 @anhandchi - Vietnamese
😋 @theburrowrestaurant - a Drive classic
😋 @tacofinolovesyou - tofu chorizo 🌯
😋 @havanavancouver - Cuban inspired
😋 @lamezcaleriayvr - Mexican
😋 @flourist - amazing breads and salads
😋 @liviasweets - killer bread, coffees
😋 @earnesticecream - lots of vegan options
😋 @oldbirdrestaurant - vegan Dan Dan
😋 @brgrbrgrbeers - burgers + brews in Abby
😋 @baobei1 - Chinese brasserie

COMMUNITY RECOMMENDATIONS

🌱 @vietfamily.ca
🌱 @sushiloku
🌱 @folkerestaurant
🌱 @gooddogsplantfoods
🌱 @d2eplantparlour (Langley)

😋 @wildthingsnackbar
😋 @ramendanbo_ca
😋 @vashtiroseicecream (Port Moody)
😋 @babydhalroti

Did I miss anything? Drop your faves in the comments! ✍️

#plantbasedvancouver #veganvancouver #veganeats #yvrfood #yvrvegan #yvrfoodies

My FAVOURITE plant-based eats in Vancouver

A while back, I asked you for your recommendations of new plant-based or plant-friendly spots and everyone asked me to share!

So, here are some of my fave spots in Vancouver…plus places I haven’t eaten yet, but were recommended by YOU 🙏

🌱 = fully vegan
😋 = plant-friendly (restaurant has vegetarian and/or meat dishes too)

MY FAVES 🥇

🌱 @milaplantbased - casual west coast
🌱 @meetgastown - comfort food
🌱 @juicetruck - healthy quick eats + juices
🌱 @pizzeriagranoyvr - pizza + tiramisu
🌱 @alepheatery - Middle Eastern
🌱 @doiplantbased - vegan banh mi takeout

😋 @comotaperia - tapas
😋 @dachivancouver - local food + natural wine
😋 @nammosvan - Greek food
😋 @acornvancouver - the BEST, most creative food
😋 @anhandchi - Vietnamese
😋 @theburrowrestaurant - a Drive classic
😋 @tacofinolovesyou - tofu chorizo 🌯
😋 @havanavancouver - Cuban inspired
😋 @lamezcaleriayvr - Mexican
😋 @flourist - amazing breads and salads
😋 @liviasweets - killer bread, coffees
😋 @earnesticecream - lots of vegan options
😋 @oldbirdrestaurant - vegan Dan Dan
😋 @brgrbrgrbeers - burgers + brews in Abby
😋 @baobei1 - Chinese brasserie

COMMUNITY RECOMMENDATIONS

🌱 @vietfamily.ca
🌱 @sushiloku
🌱 @folkerestaurant
🌱 @gooddogsplantfoods
🌱 @d2eplantparlour (Langley)

😋 @wildthingsnackbar
😋 @ramendanbo_ca
😋 @vashtiroseicecream (Port Moody)
😋 @babydhalroti

Did I miss anything? Drop your faves in the comments! ✍️

#plantbasedvancouver #veganvancouver #veganeats #yvrfood #yvrvegan #yvrfoodies ...

desireenielsenrd

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Jul 28

How do you know if your gut is healthy?

I was inspired by my chat with @fraicheliving today because with all this talk of gut health, defining what is normal and healthy can seem kind of confusing.

It’s totally normal to have occasional variation in gut function. Such as feeling really bloated after a big feast. Or getting constipated on vacation.

But if MOST of the time, you make your daily 💩, gas and bloating aren’t a big deal and you don’t really experience pain, you’re probably doing alright.

That’s not to say that you shouldn’t take care of your gut! That just means that the basics - eat more high fibre plants, drink more water, move more - are probably all that you need.

But what if something is up? Having diarrhea daily, abdominal pain daily, or blood in your 💩 EVER is a 🚩 Don’t Google it, go get a check up from your doc.

And definitely don’t listen to sketchy folks trying to tell you that any bloating you experience is a sign of inflammation. Or that food x (lectins, gluten, sugar…) destroys your gut microbiome 😖

Want to learn more about how the gut actually works, and what to do when things go awry? My book #goodforyourgutbook is made for you…and it’s got 90+ recipes that are super delicious too.

Welcome to all the new friends around here! What are you hoping to learn from me? Drop it in the comments 👋

#guthealth #guthealthmatters #digestivehealth #gutmicrobiome #plantbasednutrition #vegannutrition #bloating #ibs #constipation #goodforyourgut

And

How do you know if your gut is healthy?

I was inspired by my chat with @fraicheliving today because with all this talk of gut health, defining what is normal and healthy can seem kind of confusing.

It’s totally normal to have occasional variation in gut function. Such as feeling really bloated after a big feast. Or getting constipated on vacation.

But if MOST of the time, you make your daily 💩, gas and bloating aren’t a big deal and you don’t really experience pain, you’re probably doing alright.

That’s not to say that you shouldn’t take care of your gut! That just means that the basics - eat more high fibre plants, drink more water, move more - are probably all that you need.

But what if something is up? Having diarrhea daily, abdominal pain daily, or blood in your 💩 EVER is a 🚩 Don’t Google it, go get a check up from your doc.

And definitely don’t listen to sketchy folks trying to tell you that any bloating you experience is a sign of inflammation. Or that food x (lectins, gluten, sugar…) destroys your gut microbiome 😖

Want to learn more about how the gut actually works, and what to do when things go awry? My book #goodforyourgutbook is made for you…and it’s got 90+ recipes that are super delicious too.

Welcome to all the new friends around here! What are you hoping to learn from me? Drop it in the comments 👋

#guthealth #guthealthmatters #digestivehealth #gutmicrobiome #plantbasednutrition #vegannutrition #bloating #ibs #constipation #goodforyourgut

And ...

desireenielsenrd

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Jul 25

Vegan Copycat Wendy’s Frosty ☀️ ☀️ ☀️

One of my fave treats growing up with definitely a Wendy’s Frosty, the not quite milkshake, not quite chocolate malt treat that I used to ask my mom to drive halfway across town for 😬

It’s ridiculously easy to make a Frosty-style blend at home. The trick? Freeze your chocolate plant-based milk!

Go ahead and do a whole tray (or 2!) because you’ll want to make this anytime…and those cubes also make a yummy addition to iced coffees or smoothies so they definitely won’t languish in your freezer.

Full recipe is on my website but a couple of tips for you:

🧊 want a more spoon-able blend? Use 12 cubes and just 1/2 cup fluid milk. You’ll need a high speed blender to make this happen.

🧊 Want that true Frosty flavour? If you have some malt powder on hand, add some! Most of us don’t, so I left it out.

Any other fave nostalgic summer treats I should try and recreate??

#easyveganrecipes #summertreats #plantbasedrecipes #summerrecipes #smoothierecipes #gutfriendly

Vegan Copycat Wendy’s Frosty ☀️ ☀️ ☀️

One of my fave treats growing up with definitely a Wendy’s Frosty, the not quite milkshake, not quite chocolate malt treat that I used to ask my mom to drive halfway across town for 😬

It’s ridiculously easy to make a Frosty-style blend at home. The trick? Freeze your chocolate plant-based milk!

Go ahead and do a whole tray (or 2!) because you’ll want to make this anytime…and those cubes also make a yummy addition to iced coffees or smoothies so they definitely won’t languish in your freezer.

Full recipe is on my website but a couple of tips for you:

🧊 want a more spoon-able blend? Use 12 cubes and just 1/2 cup fluid milk. You’ll need a high speed blender to make this happen.

🧊 Want that true Frosty flavour? If you have some malt powder on hand, add some! Most of us don’t, so I left it out.

Any other fave nostalgic summer treats I should try and recreate??

#easyveganrecipes #summertreats #plantbasedrecipes #summerrecipes #smoothierecipes #gutfriendly ...

desireenielsenrd

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Jul 16

Skipping lunch? Read this! (AD)

Do you run out of the house, assuming you’ll grab take out only to just work through lunch when things get busy? 😬

Spend all this time and effort making a nice lunch for your kids and then scrounge for scraps midday?

Here’s the fix: save this post and take 10 minutes on Sunday to make this edamame sesame dip for easy lunches all week long.

Eating lunch is SO important to help keep your body energized so you can power through your afternoon.

Your brain uses a TON of energy throughout the day.
Getting a balance of plant-based protein, high fibre whole grains as well as fruits and veggies will help you beat the midday slump and keep your brain firing on all cylinders. ⚡️

And this edamame sesame spread is a fun change from hummus, and goes as well on a sandwich as it does in a snack box. 2 slices of @silverhillsbakery sprouted grain bread pack in 10 grams of fibre and 12 grams of protein for a slow, sustained energy boost.

Edamame Sesame Spread + Dip

1 1⁄4 cup shelled cooked edamame
2 green onions, chopped
1 tbsp shiro (white) miso
1 tbsp sesame oil
2 tbsp avocado or olive oil
1 tbsp lemon juice
1⁄8 tsp chile flakes
1⁄4 tsp salt

Blitz everything together in a food processor until thick and creamy like hummus. Spread on sprouted grain sandwiches layered with sliced avocado, cucumber and greens - or pack in a snack box with toast points and your favourite add ons!

#silverhillsbakery #wholegrains #sproutedgrains #easyveganrecipes #sandwiches

Skipping lunch? Read this! (AD)

Do you run out of the house, assuming you’ll grab take out only to just work through lunch when things get busy? 😬

Spend all this time and effort making a nice lunch for your kids and then scrounge for scraps midday?

Here’s the fix: save this post and take 10 minutes on Sunday to make this edamame sesame dip for easy lunches all week long.

Eating lunch is SO important to help keep your body energized so you can power through your afternoon.

Your brain uses a TON of energy throughout the day.
Getting a balance of plant-based protein, high fibre whole grains as well as fruits and veggies will help you beat the midday slump and keep your brain firing on all cylinders. ⚡️

And this edamame sesame spread is a fun change from hummus, and goes as well on a sandwich as it does in a snack box. 2 slices of @silverhillsbakery sprouted grain bread pack in 10 grams of fibre and 12 grams of protein for a slow, sustained energy boost.

Edamame Sesame Spread + Dip

1 1⁄4 cup shelled cooked edamame
2 green onions, chopped
1 tbsp shiro (white) miso
1 tbsp sesame oil
2 tbsp avocado or olive oil
1 tbsp lemon juice
1⁄8 tsp chile flakes
1⁄4 tsp salt

Blitz everything together in a food processor until thick and creamy like hummus. Spread on sprouted grain sandwiches layered with sliced avocado, cucumber and greens - or pack in a snack box with toast points and your favourite add ons!

#silverhillsbakery #wholegrains #sproutedgrains #easyveganrecipes #sandwiches ...

The information on this site is intended as educational only and cannot replace one-on-one consultation with a registered dietitian.
We respectfully acknowledge that we live and work on the ancestral and unceded lands of the Coast Salish peoples–Sḵwx̱wú7mesh (Squamish), Stó:lō and Səl̓ílwətaʔ/Selilwitulh (Tsleil-Waututh) and xʷməθkʷəy̓əm (Musqueam) Nation.

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