registered dietitian — On the Blog — Jasper Nutrition Counselling

What keeps us standing tall?

The skeletal system, that helps us stand upright, is one of the most predominate features that make us look and act human! But bones are also something we too often forget about until we crack or injure them…

Wellness Nutrition, Sport NutritionKirsten OilundJune 10, 2018nutrition, registered dietitian, bone health, calcium, vitamin D, vitamin K, protein, jasper, hinton, alberta, nutritionist, dairy, skeleton, bonesComment

Shapes and Sizes

Body love is popular these days, but having these conversations in real life can be uncomfortable. So maybe it’s time to shift our mindset from “love your body” to “accept and respect your body”.

Mental Health, Wellness NutritionKirsten OilundApril 5, 2018mental health, nutritionist, nutrition, body image, body, wellness, dietitian, registered dietitianComment

Black Tea Kombucha - 2 ways

You want me to do what with that SCOBY?! An easy guide to first-time kombucha brewing.

RecipesKirsten OilundNovember 14, 2017dietitian, registered dietitian, nutritionist, alberta, kombucha, fermentation, fermented foods, tea, digestive health, digestion, microbiome, probiotic, scoby, bacteria, yeast Comments

Fall in love with Fermentation

Not only do fermented foods add intricacy to your palate, but they also have some unparalleled nutrition properties and allow you to enjoy the bounty of the harvest all year long

Wellness Nutrition, Digestive NutritionKirsten OilundOctober 23, 2017dietitian, registered dietitian, nutritionist, alberta, jasper, jasper national park, fermentation, fermented foods, sourdough, kombucha, kefir, gut health, digestionComment

Roasted LIMA beans

A tasty alternative to classic roasted chickpeas! Meet the LIMA bean, my new fav!

RecipesKirsten OilundAugust 12, 2017dietitian, registered dietitian, sport nutrition, nutritionist, protein, vegetarian, vegan, pulses, pulse, bean, alberta, limaComment

Ryan's Infamous Tuna Pasta Salad

Heading to your first bar-b-q of the season? Don't worry, I've got you covered. This tri-color tuna pasta salad is SUCH a crowd-pleaser.

RecipesKirsten OilundMay 15, 2017pasta, tuna, dietitian, registered dietitian, sport nutrition, nutritionist, carbohydrate, bar-b-que, summer, campingComment

What to Eat After Sport

Recovery nutrition can help facilitate 'training supercompensation' - your body’s adaptive response to rebound beyond its baseline function, thereby improving sport performance.

Sport NutritionKirsten OilundApril 19, 2017sport nutrition, athlete, running, jasper, jasper national park, registered dietitian, nutritionist, recovery nutrition, protein, carbohydrate, supercompensation, antioxidantComment

What to Eat Before Sport

Today we're talking about what to eat before activity. Find out what types of foods you should be eating, when to eat those foods, and get some real-life meal and snack examples.

Sport NutritionKirsten OilundFebruary 16, 2017sport, sport nutrition, activity, athlete, fuel, dietitian, registered dietitian, nutritionist, carbohydrate, protein, real food, whole foodComment

#yourbeets - My Top 5 for Healthy Living

Earlier this fall I was asked by Stephanie Partridge, APD of The Behaviour Beet to participate in #yourbeets, her new and exciting Instagram adventure that showcases top tips (or beets) from professionals around the globe to promote a healthy and up-beet life.

Here are my top 5.

Wellness NutritionKirsten OilundJanuary 1, 2017nutrition, nutritionist, dietitian, registered dietitian, sport, athlete, healthy, vegetable, sleep, mindful eating, protein, breakfast, hiking, running, skiing, lifestyle, jasperComment

Top 5 Tips to Reduce IBS Symptoms

Instead of re-inventing the wheel, I am oh-so pleased to introduce you to Ms. Kathleen Hernder RD, CDE, here to give you her top 5 tips to reduce symptoms of Irritable Bowel Syndrome (IBS).

Digestive NutritionKirsten OilundDecember 1, 2016IBS, irritable bowel syndrome, FODMAP, constipation, diarrhea, nutrition, nutritionist, dietitian, registered dietitian, jasper, hinton, athlete Comments

DIY Watermelon Sport Drink

We need to replace the fluid and electrolytes we lose in our sweat. And, I don't know about you, but Gatorade just doesn't cut it for me sometimes...So, I spent some time recipe testing to get the flavour and nutrient profile of this DIY Sport Drink just right.

Recipes, Sport NutritionKirsten OilundOctober 28, 2016jasper, hinton, nutritionist, dietitian, registered dietitian, sport nutrition, hydration, electrolytes, carbohydrate, running, athlete, recipeComment

Back-Country Mac n' Cheese

Back-country dining has the reputation of leaving something to be desired. Campers frequently day-dream about their first meal back in civilization. Let's change that! With a bit of creativity and advanced preparation, back-country dining can be mouth-watering and convenient.

Sport + Protein (Part III): It's All About Timing

In order to increase muscle mass and enhance recovery & adaptation to training, distributing your protein intake throughout the day may be just as important as meeting your total daily protein goal. Continue reading to take a look at some concrete examples.

Sport NutritionKirsten OilundOctober 8, 2016jasper, nutrition, nutritionist, sport nutrition, sport, hinton, counselling, protein, vegetarian, vegan, recovery, muscle, gains, healthy, eating, athlete, dietitian, registered dietitian Comment

Freezer-Friendly French Toast

French toast is the ULTIMATE brunch food. Sunday mornings just wouldn’t be the same without it. I also rely on frozen pre-prepared slices for a quick pre-workout snack, or to tide me over until a later-than-usual dinner. Just pop them in the toaster, top with nut-butter and voila!

RecipesKirsten OilundSeptember 19, 2016jasper, hinton, nutrition, nutritionist, counselling, sport nutrition, recipe, real food, dietitian, registered dietitian, fibre, protein, snack, sport, breakfast, athlete, healthyComment

Pulses, Pulses & more Pulses

Pulses are arguably my favourite ingredient. Find out why they rock and how I like to use pulses in my everyday eats. After all, 2016 is the International Year of Pulses!

Wellness NutritionKirsten OilundSeptember 13, 2016jasper, nutrition, nutritionist, hinton, counselling, dietitian, registered dietitian, pulse, protein, fibre, recipe, real food, breakfast, lunch, supper, sport, sport nutrition, fitness, wellness, bean, pea, chickpea, lentil, legume Comment

Sport + Protein (Part II): Food vs. Protein Powders?

In Part II of the protein saga, learn how to meet your protein requirements with real food and when a protein powder might be right for you. Featuring Angie Asche, MS, RD, LMNT of 'Eleat Sports Nutrition', who will breakdown everything you need to know about protein powders!

Sport NutritionKirsten OilundSeptember 7, 2016jasper, hinton, nutrition, nutritionist, counselling, dietitian, registered dietitian, sport, sport nutrition, fitness, protein, vegetarian, vegan, athlete, real food, whole food, wellness, fuel Comment

O.N.O. {Coconut + Chocolate + Banana}

Over the last few years there has literally been an overnight oats craze. So much so that ONO is a pretty well known acronym. This is my absolute favorite version of ONO. It has held up against the critique of numerous friends & family members.

RecipesKirsten OilundSeptember 1, 2016jasper, hinton, nutrition, nutritionist, dietitian, registered dietitian, recipe, dairy-free, breakfast, sport nutrition, sport, running, oats, coconutComment

Good ol' Spaghetti + Meat Sauce

The perfect week-night dinner. If you keep a few staples in your pantry and freezer, like whole grain pasta, canned tomatoes, and ground beef, this recipe requires very little planning or shopping. It is also a great post-workout recovery meal with a ~3:1 ratio of carbohydrate to protein.

RecipesKirsten OilundAugust 2, 2016dairy-free, post-workout, jasper, nutrition, hinton, sport nutrition, pasta, meat sauce, recipe, dietitian, RD, registered dietitian, nutritionistComment

Sport + Hydration

When you sweat, your body loses water and electrolytes (mainly sodium) that need to be replaced in order to replenish blood volume and prevent dehydration. Learn about what types of fluid are best for sport and how much to drink before, during and after activity.

Sport NutritionKirsten OilundAugust 2, 2016jasper, nutrition, counselling, sport nutrition, sport, fitness, hydration, hinton, running, hiking, electrolytes, salt, sodium, registered dietitian, dietitian, RD, nutritionistComment

Lemon-Tahini Dressing

This lemon-tahini dressing is one of THE most versatile toppings known to foodies. I came across it in The Oh She Glows Cookbook: Vegan Recipes to Glow from the Inside Out by Angela Liddon. Typically served cold as a salad dressing, it can also be used in warm dishes like stir-frys or drizzled on roasted vegetable medleys and whole grain one-pot concoctions.

On the Blog

PHOTOGRAPHY PROVIDED BY: TYLER WEBER OF TYLER WEBER PHOTOGRAPHY