Krystal Clear Nutrition

Nutrition doesn’t have to be complicated

is your resource for real-life dietary strategies and advice to help make everyday nutrition as simple and Krystal Clear as possible!

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How Can I Help?

Intuitive Eating

Empowering you with the confidence to ditch the “diet” mentality and make peace with food. Helping you apply the principles of intuitive eating so that you can re-learn how to honor your hunger, respect your body and allow yourself to just enjoy food. Spend less time obsessing about food and more time enjoying life!
Weight Management

Manage your weight without following fad diets or extremes. Find the weight that is ideal for you, ditch yo-yo dieting for good and feel great from the inside out!
Women's Health & Hormones

Addressing hormonal imbalances and other women’s health concerns with nutritional interventions and meal planning support. Expertise includes menopause (peri- and post-menopause), Polycystic Ovarian Syndrome (PCOS), premenstrual syndrome (PMS), estrogen dominance and hyper- and hypothyroidism.
Pregnancy & Lactation

The best gifts in life are the ones that come in small packages! I’m here to help you understand how to eat a healthy, balanced diet to ensure that you and baby get the nutrients you need during pregnancy and lactation to promote growth and development.
Infant, Toddler & Children's Nutrition

Advice to assist you and your child manage breastfeeding, introducing solid foods, meet nutritional needs for growth and development. Providing you with tips & ideas for meal and snack planning, feeding picky eaters and fostering a healthy relationship with food from the get-go!
Digestive Health

Strategies to help reduce symptoms of gas, bloating, distention, abdominal pain, diarrhea and constipation. Specializing in digestive disorders such as Irritable Bowel Syndrome (IBS), Celiac Disease, Gastroesophagel Reflux Disease (GERD) and Inflammatory Bowel Disease (IBD) including Crohn’s Disease and Ulcerative Colitis
Inflammation

Nutrition recommendations and support to help you manage symptoms of chronic inflammation, including osteoarthritis, osteoporosis, rheumatoid arthritis, autoimmune disorders and cardiovascular disease.
Sports Nutrition

Learn how to fuel your body before, during and after physical activity to optimize performance, improve body composition and promote recovery. I will provide nutrition strategies to address macronutrient needs, hydration and timing depending on the type and intensity of exercise.
Diabetes & Heart Health

Medial nutrition therapy to help you manage Type 1 or 2 Diabetes and lower cholesterol or blood pressure.
Food Allergies, Intolerances & Sensitivities

Empowering you with the knowledge & tools to plan healthy meals and ensure a nutritionally adequate diet when living with food allergies, intolerances and sensitivities. Areas of expertise include the 9 major food allergens (ie. milk, eggs, nuts, wheat, soy, sesame, fish, crustaceans and shellfish), Celiac disease, gluten sensitivity, lactose intolerance and fermentable carbohydrates (FODMAPs).

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As a Registered Dietitian, my mission is to help you understand and enjoy food and to provide you with practical meal planning strategies that you can easily incorporate into everyday life.

My approach is rooted in:

Clearing the confusion about what and how to eat
Making peace with food & your body
Providing simple & easy-to-understand nutrition recommendations in the form of meal planning tips, delicious recipes and evidence-based nutrition information (all with a splash of humour!)
Gentle nourishment strategies to help you enjoy & embrace a variety of foods and make lasting, life-long changes to your eating habits. The key is progress, not perfection!

I offer personalized nutrition counselling for clients of all ages and stages of life. Whether you’re looking for advice on how manage your weight, optimize digestive or hormonal health, enhance sports performance, feed a picky eater or improve your relationship with food, I am here to help put you on the path to success towards meeting your unique nutrition needs and achieving your health and wellness goals.

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Book a free discovery call

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An opportunity to discuss your goals for nutrition counselling and to ask me any questions about my approach.

Calls are available via phone or videoconference.

Alternatively, please send me an email or fill out a contact form if you have any questions!

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@krystalclear_nutrition

SERIOUSLY, CAN WE STOP ALREADY? 🛑🙄 They all seem like the next best thing…until they’re not! No matter how you package it - with a pretty bow 🎀 of “health” or an appealing banner ✈️ flying through the sky that promises weight loss, diets ALL follow the same trajectory 💫…. 💛 You start off feeling hopeful, thinking it will be easy and that you’ll eat “healthy” 24-7 and finally lose X amount of lbs 🙌 The honeymoon phase may have you feeling “good” and you may see the number go down on the scale (disclaimer: this is temporary!) 🤯Then…uh oh! You start wanting all the things you’re “not allowed” to have (deprivation = cravings = constantly thinking about food) 🍩 You give in! You binge, overeat and feel like you’ve completely lost control around food 👋 Enter — guilt, shame and feelings of failure (self compassion reminder: it’s never your fault! Diets aren’t meant to work because your body is meant to survive) 🧐 RESULT: you feel like you need to try, try again with…another diet! 🔄 AND SO THE CYCLE CONTINUES - you lather, rinse, repeat with diet after diet, leaving you with a higher weight than before and a worsened relationship with food 🙈 ❤️What if I told you there’s another way? That you can live your best life without following silly diet rules, missing out on cake in the staff room, cafe dates with your littles and pizza night with the girls? ❤️Sound good?! Let’s do this! DM me “teach me the way” and I’ll tell you how we can get started #intuitiveeating #foodfreedom #dietsdontwork #dietculturedropout #dietitian #dietitianadvice #nutritioncoaching

Have you ever “successfully” lost weight on a diet plan, only to regain the weight back again? Well, you’re not alone! Here’s a few HARD TRUTHS for you, that are backed by ACTUAL facts and research (not just anecdotal reports and alluring before/after photos) **I’m a science-based kinda gal 🤓 and stats backed by evidence are my jam. As a Registered Dietitian, evidence is what guides my recommendations and overall approach to nutrition and well-being with clients** Here’s what the diet industry isn’t telling you about all those fun and flashy diets ⤵️ 💫 95% of dieters regain their lost weight within 1-5 years - it’s not a matter of lack of willpower, discipline or self-control. It’s a matter of participating in a program or plan that is set up to fail 💫 Up to 2/3 of those👆dieters regain MORE weight than they lose 💫 35% of “normal” dieters progress to pathological dieting (aka disordered eating) 💫 20-20% of those👆normal dieters that develop disordered eating habits go on to develop actual eating disorders ……Not only do diets NOT work, they come with a whole lot unintended outcomes (ie weight regain) and risks (like disordered eating, eating disorders and all of the physical, mental and emotional harm that goes along with them). Yikes! Why is the diet industry not telling us this? Because if diets truly worked, the entire diet industry would TANK overnight because there would be no repeat customers 🫢 Can I get a mic drop? 🎤 So if diets don’t work, what does? 👉 Put weight loss on the back burner and focus on behaviours that feel good, mentally and physically 👉 Reconnect to your body’s wisdom 👉 Practice self-compassion and body acceptance 👉 Give yourself unconditional permission to eat ALL food (deprivation is part of the reason diets fail so miserably) #dietsdontwork #antidiet #antidietculture #antidietdietitian #healthateverysize #ditchthediet #nondietapproach #intuitiveeating

Yes self-care 100% fits into a conversation about nutrition! As someone that used to skip meals and tell myself that I couldn’t possibly be hungry at certain times of the day, I’ll be the first person to tell you that that was no way to take care of myself. Taking care of your nutrition needs is a HUGE priority. Without fuel, how can you expect to do anything else in your day? There’s a reasons that nourishment is at the top of the list of Maslow’s Hierarchy of Needs. If you want to be there for your kids & mom hard, crush goals at work, head out on your next adventure and live and breathe all of life’s moments (big and small), you gotta keep those energy reserves up. And how do you do that? • By honoring your hunger! WHENEVER it strikes, to the best of your ability • By eating snacks between meals (yes, snacks are ok!) • By telling the voice in your head that’s saying “I shouldn’t be hungry again, I just ate” to take a hike 👋 When you don’t honour your hunger or try to stave it off, it’ll come back in big bad way later on in the form of intense *hanger* and cravings. Don’t be a hero and “tough it out” to the next meal when you’re “allowed” to eat - it’s not worth it. And p.s. it’s OK to be hungry 1-2 hours after you just ate a meal 👇 • you may be having a more hungry day • you may have ramped up your exercise routine, and/or • you may have not had enough to eat at your last meal Whatever the case may be, your hunger is knocking and honoring it is the best thing you can do ❤️ Hunger is your body’s alarm clock ⏰ going off to say “feed me, I need energy to keep going.” Don’t be the broken down car on the side of the road 🚗 - keep on truckin down the highway of life by giving yourself regular fuel (in the form of meals AND snacks) and live life it to its fullest 🍃 #honourhunger #hungercues #hanger #hunger #yourenotyouwhenyourehungry #snacks #selfcare #nourishment #dietitianapproved #momfuel

Want to know something crazy?👇 YOUR BODY NEEDS CARBS 🍞 Stop listening to the tik tok influencers and “nutritionists” and literally anyone else out there telling you that carbs are “bad.” Take it from me - I went to school for 7 years and majored in biochem and Dietetics (and have been a dietitian for 13 years). The one thing I know and trust is SCIENCE! And science says that our bodies need carbs - 120g MINIMUM per day because that’s what our brain needs to function properly. Then add more for the fuel for the rest of your body 😉 The second thing I know and trust is my BODY! I know that when my body doesn’t get fed with adequate carbs, my energy levels are low and my cravings get out of control later in the day. Food is more than just fuel (and the science behind it). It’s also about how food makes you FEEL and I like to make my decisions based on that too! Eat carbs people - trust me, your body will thank you for it ❤️ #carbs #evidencebasednutrition #registereddietitian #listentoyourbody

You wanna hear a story? Once upon a time (not long ago), I was stuck! Completely and utterly stuck. My mindset was entrenched in diet culture (thanks 90s!), my body lacked nourishment and energy and my self-esteem and confidence were sh!t 😢 When I finally woke up and realized that this is not the life I wanted to live (or the example I wanted to set for my girls), I took action! I embraced an intuitive eating approach and I haven’t looked back since Here’s how ⤵️ 💫 I ditched the low-calorie/“diet” foods and started eating foods that helped me feel full and satisfied (and gave me energy to be present for my family, work and play with my girls) 💫 I threw out the scale - seriously I gave it away! Because a number shouldn’t have that much power over your sense of self-worth, your mood and your mojo for the day 💫 I replaced guilt with self-compassion if I missed a workout - i actually took a BIG break from working out to heal my metabolism and then re-approached it and discovered new forms of movement that I actually enjoyed 💫 Instead of skipping meals I let my hunger cues be my guide - I was a big breakfast skipper and I soon realized that this was contributing to my low energy and cravings later in the day 💫 I stopped body checking & comparing myself to “her” body - it was becoming the main thief of my joy and it was the source of all of my disordered eating behaviours I healed my relationship with food and my body and gained a sense of empowerment, confidence and self-love ❤️ And now…this is exactly what I help women with every day. I offer an individualized approach to transform your relationship with food and your body and to live your best life, on your terms - beyond the barriers of diet culture! Are you ready to re-write your story too? Send me a DM with “STORY” and let’s get started! #intuitiveeating #foodfreedom #eatlovenourish #dietculturesucks #dietitianadvice

Our bodies don’t run on air 💨 We need food to survive ❤️ But when literally the whole world is talking about what to eat or what not to eat, “good” and “bad” foods, the next superfood or what is going to make you fat and *gasp* 🫢 not live up to diet culture’s standards of beauty or so-called “health,” what’s a girl to do? 1️⃣ Make peace with your body 🥰 👉 You are wonderful and amazing just the way you are. The second we try to change our bodies is when we let the diet culture noise in to “help” us decide how to eat 2️⃣ Reject diet culture’s false messages 👎 ❌ Carbs are NOT bad ❌ Calories are NOT bad ❌ Eating past 8pm is NOT going to make you gain weight ❌ You are not one bite away from developing a chronic disease 3️⃣ Make peace with ALL food We shouldn’t be afraid of food! Food keeps us alive and if we don’t get what we need, our bodies are smart and will ramp up hormones and cravings to ensure that we get it. Let all foods into your eating world and watch the appeal for “forbidden” foods diminish (over time) Fighting your biology (through restriction/NOT EATING) and internalizing diet culture messages in the pursuit of weight loss, health or “wellness” distracts you from your body’s needs (aka food & calories!!!) ❌ It creates a damaged metabolism ❌ It teaches you to not trust yourself ❌ It lowers your self-esteem and sense of self worth ❌ It creates disordered eating habits Most of all…it creates an unhealthy relationship with food and your body. And that my friends is waaay HARDER than you can imagine! I can help you started on the healing process - with your metabolism, food, your body and yourself! Let’s take the guesswork out of eating together and make food fun, enjoyable and EASY again, just the way nature intended 🍃 #nourishyourlife #foodisfuel #foodisjoy #ditchdietculture #foodisnottheenemy #dietmentality #dietitian

Top Reasons for Sugar Cravings 🍩🍪 Spoiler Alert ‼️—> it’s not because you’re “addicted to sugar” **sugar addiction is not a real phenomenon (it may FEEL like you’re addicted, but in reality, it’s not a thing. Let’s chat about that later!) ✨Skipping meals - missing meals can make your blood sugar levels plummet, which will lead your body to seek quick sources of energy & can manifest as cravings for things like 🍪 🍨 🎂 🍔 🍕 ✨Mental restriction - by telling yourself you can’t have something and labelling it as “bad,” it makes it more appealing. It’s simple - you want what you can’t have! ✨Not eating enough - lack of adequate calories throughout the day triggers the body to set off alarm bells to seek out food! It ramps up hormones like ghrelin (hunger hormone) and Neuropeptide Y (the “carb craver”) so not only are you starving, but your body wants carbs (aka sugar!), which is our main source of energy/kcal ✨Hormone fluctuations - when stressed, our bodies release cortisol, which can increase ghrelin and subsequently our appetite. Also, changes in estrogen and progesterone during the menstrual cycle can cause cravings for carb-rich foods ✨Lack of sleep (or poor sleep quality) - this puts stress on the body, which increases cortisol levels and appetite ✨Low-calorie sweeteners - trust me, the brain knows it’s not getting the real deal ✨Unmet emotional needs - sugar impacts the body’s “feel good” neurotransmitters (serotonin & dopamine) and is often sought out as a form of relief during times of stress, anxiety, sadness or depression #sugarcravings #cravings #sugar #registereddietitian

Can we stop?? 🛑 It’s sayings like these that are making us truly believe that we have to change or fix our bodies. “A moment on the lips, forever on the hips” “You should watch what you eat” “Nothing tastes as good as skinny feels” “You are what you eat” “You have to burn it to earn it” When we hear statements like these, we internalize them and they become ingrained as part of our belief system They sit heavy on our hearts 💔 and minds 🧠 and impact every decision we make about food They impact how we view our bodies and how we measure our worth. We end up wholeheartedly believing that if we’re not thin, we’re not “healthy” or worthy of love, happiness and success. Ugh!!! ✨I call major BS!! It’s time to change the status quo and stand up against messages like these 👆 You are so much more than your body! You are strong, you are capable, you are smart, you are kind, you are confident and you bring value to your relationships just the way you are (today!) YOU don’t need to change ➡️ Diet culture needs to change! If you need help healing your relationship with food and your body, please send me a DM I offer 1:1 counseling and would love to support you on your journey towards body acceptance and saying peace out✌️to dieting, rules and restriction for good #intuitiveeating #foodfreedom #nondietapproach #gentlenutrition #dietculturedetox #healthyrelationshipwithfood #healthylifestyle #bodyacceptance #bodyacceptancemovement #bodypositivedietitian #bodypositivity #loveyourbody #allbodies #bodyimagesupport #bodyimage #dietssuck #foodrules #challengethestatusquo

Don’t think for a second that it was your fault ⤵️ Diets are like a bad breakup on crack. You know when the other person says “it’s not you, it’s me!” Well, when it comes to diets, it really is them. But the effed up part is that they’re not willing to admit it! And by “they” I mean the diet industry. I get it though - why the heck would they let the cat out of the bag with a secret this big when they’re still making millions upon MILLIONS on the next best “wellness” plan 🙄 Let me be (Krystal) CLEAR 🍏 — ❌ It is NOT your fault that the diet didn’t work Despite what you may think, it doesn’t come down to a lack of willpower, self-control or discipline on your part It’s that diets literally set you up to FAIL! WHY YOU ASK?? Well, my good friend Ron Burgundy said it best - “it’s science” (namely, our biology 🧬) When you go on a diet, your body thinks it’s in a famine. And because we as humans have persevered through a famine or two, we’re hardwired to “thrive and survive” For starters, in response to a lower calorie intake, your metabolism slows down because it has to become more efficient at using less energy to keep you alive To add fuel to the fire, your hormones adjust so that you seek out food (increase in hunger hormone ghrelin/decrease in fullness hormone leptin) 🤤 If that’s not bad enough, the mental restriction has your already underfueled brain preoccupied and obsessed with food 🍔 🍿 🍫 So…when you finally give in and start eating what you couldn’t have, you go off the deep end because “what the hell,” you’ve already “cheated” 🤷‍♀️ Then… you gain the weight back (plus more!) because your metabolism is lowered This only makes you feel bad about yourself again, so you sign up for yet 👏 another 👏 diet 👏 🔄 And the cycle continues! Please don’t beat yourself up for failing the diet! Shift your mindset and ask yourself if it was because you were on a diet in the first place Give me a shout and let’s explore the exact opposite of dieting with intuitive eating. I offer 1:1 individualized coaching and support ❤️ #intuitiveeating #dietculturedropout #foodfreedomforever #dietsdontwork #dietssuck #dietsfailyou #dieting #undietyourlife

I gotta say ⤵️ IT FEELS GOOD to be at this point in my healing journey ❤️‍🩹 To be able to take 1 week off from all forms of physical activity and NOT automatically jump into compensatory behaviours to make up for it is something that I am very grateful for 🙏 It was a busy end to another great school year (for those of you that are new to my corner of the ‘gram, I also work part-time as an admin assistant at a school) and working out just wasn’t in the cards for me this week. WHICH WAS MORE THAN OK! Instead, I prioritized sleep and rest, while still fueling my body with regular meals and snacks! OLD ME —> would have been flooded with discomfort, bad body image days and negative thoughts, which would have led me to… ❌ Eat less (and restrict the types of food that i ate) ❌ Engage in negative self-talk and “beat myself up” for not moving my body ❌ Tell myself that I had to workout more often and longer when I got back to it NEW ME —> I am so much kinder to myself and make decisions about food and movement that FEEL GOOD! ✅ I continue listening to my body’s cues for hunger, fullness and satisfaction - no matter what! ✅ I remain kind and compassionate towards myself and embrace rest days because I know my body needs them. Rest = rejuvenation = more energy to show up for my family, friends and be productive at work ✅ I choose to meet myself where I’m at when I return to my workout routine and acknowledge that pushing my body beyond its capacity on any given day is not worth it! It’s pretty life-changing when you can reframe your mindset and put in the time to heal your relationship with food and your body I’m here to tell you that it’s possible! If you need help, please reach out and I’d love to support you on your food freedom journey so that you, too, can take guilt-free rest days without feeling the need to “make up for it” #healingjourney #foodfreedom #foodfreedomjourney #guiltfree #guiltfreeeating #restdays #restdaysmatter #restdaysbelike #restdaysarethebestdays #disorderedeatingrecovery #disorderedeating #bekindtoyourself #healingispossible #takeitfromme #bekindandcompassionate #intuitiveeating #registereddietitian #dietitianapproved

We all need a reminder every now and then…⤵️ ❌ Stop comparing yourself to others ❌ We are all DIFFERENT and that’s ok! Embrace your uniqueness, celebrate your individuality and choose to love yourself - no matter what! ✨YOUR BODY IS BEAUTIFUL, JUST THE WAY IT IS✨ ➡️ Don’t let diet culture tell you otherwise. You don’t need to change or “fix” your body ➡️ Your body has a natural set point weight and when you’re tuned in and listening/responding to its cues, you’ll stay there ➡️ Your body changes over time and in different seasons of your life. Don’t let your self-worth fluctuate with it! ✨MAKE FOOD DECISIONS THAT ALIGN WITH YOUR NEEDS AND PREFERENCES✨ ➡️ What you choose to eat day-to-day is not going to be same as what someone else eats ➡️ We all have different nutrition needs, goals and likes/dislikes ➡️ Always look within when deciding what, when and how much to eat. Don’t compare your plate or meal timing to your friend, spouse or co-worker! ✨HEALTH LOOKS DIFFERENT FOR EVERYONE ✨ ➡️ Health encompasses so many aspects, including physical, mental and emotional health ➡️ We all have the freedom to choose how we consider nutrition and food choices when we’re planning meals and how to implement this in our everyday routine What I’m trying to say is - - YOU DO YOU! Comparison is the thief of joy, so focus on yourself and live life on your terms! It might be just what you need 😉 📌 Save this and refer back to it whenever you need a reminder to stop playing the game of comparisons. In the meantime, keep following me for more tips, tricks and advice on how to achieve food (and life!) freedom ❤️ Krystal

Ring ring ring 📞 Your internal signals are calling! Intuitive eating is a beautiful interplay between your instincts, thoughts and emotions. It is an evidence-based NON-DIETING approach to eating that is rooted in interoceptive awareness, which is the ability to perceive physical sensations that arise within the body (ie. hunger, fullness, emotions) In other words, intuitive eating is an inside job! 👉 It is about listening to your body 👉 It is about making food choices that feel good for you, without judgement and without letting all of the diet culture noise creep in And the cool thing is that we were ALL born with the ability to listen and respond to these signals. Years of exposure to harmful messages (ie. “a moment on the lips, forever on the hips,” “nothing tastes as good as skinny feels,” “carbs are bad”) has made it super easy to steer off the beaten path and become less trusting of our own internal wisdom. But it’s true - we are all born with the ability to know WHEN to eat, WHAT to eat, HOW MUCH to eat and when to stop eating. The best thing you can start to do to reconnect and rebuild trust with your internal signal is to…. ➡️ Recognize diet culture message, challenge them and reject diet rules that don’t work for you or your body ➡️ Start to listen for the signals your body is sending you (ie. hunger, fullness, satisfaction/cravings and self-talk) ➡️ Respond to those signals (eat at the first sign of hunger, consider stopping eating when you’re full, honour your cravings and notice when negative thoughts arise so that you can shift your narrative) The next time your internal signals are ringing, hit “accept” and reconnect with a long-lost friend aka your inner intuitive eater #intuitiveeatingjourney #foodfreedom #listentoyourbody #rejectdietculture #honourhunger #feelfullness #foodcravings #reconnectwithyourself #trustyourbody #dietculturesucks #innerintuition

Nutrition doesn’t have to be complicated

Intuitive Eating

Weight Management

Women's Health & Hormones

Pregnancy & Lactation

Infant, Toddler & Children's Nutrition

Digestive Health

Inflammation

Sports Nutrition

Diabetes & Heart Health

Food Allergies, Intolerances & Sensitivities

Book a free discovery call

Join me on the ‘gram