All posts filed under: Fit Mom

Turkey Chili and Spaghetti Squash

Meal Prep made EASY, HEALTHY and DELICIOUS for the entire family! Ingredients: 100 g Ground Extra Lean (Organic) Turkey 1.5 cup Tomato Sauce 1/4 cup diced Onion 1 tbsp minced garlic A pinch of dried basil, oregano, parsley, sea salt and black pepper A dash of ketch-up (organic), soy sauce and worcestershire Sauce 1 tbsp Olive Oil 100 g Spaghetti Squash 3 tbsp feta cheese 1/4 chopped fresh green onion Kii Crips  How to make: Heat oven to 375 degrees. Brush the inside of each half with olive oil and sprinkle with coarse salt and freshly ground black pepper. Place cut sides down on a rimmed baking sheet and put sheet into the oven. Bake for about 40 minutes, or until you can easily pierce the squash with a fork. Brown Turkey in a non-stick frying pan on medium to high heat heat olive oil on medium heat and saute garlic and onion until transparent Add tomato sauce to onion and garlic and all dry and wet spices/sauces Let bubble and then bring down to low …

10 Tips On Programming Your Fat Loss Diet

I have the fortunate opportunity to interact with so many women on a daily basis and, obviously, the most common inquiry I receive is “how do I put together a fat loss program?”. In my opinion (and experience), a fat loss plan that yields results and is long lasting (i.e. lifestyle) should be one that is simple to follow, offer plenty of food flexibility, an open mindedness in understanding that it is also going to be a lot of hard work for the purpose of embracing new behaviours, and a strategy that adapts with you. 1) Diet on as many calories as possible so you’re not creating such a large energy and nutrient drop. Your deficit should be reasonable and don’t panic by drastically reducing calories when weight stagnates because, like all diets, it will. Stay the course. 2) Traditional cardio should be used strategically and as a last resort once Diet and Resistance Training is fully optimized. 3) Do not eliminate food groups or even foods you like. Keep flexibility and variety available. Quantity …

Shrimp Avocado Bites!

Sharing is caring! I love when my Strong Girls come up with their own creations. My clients Celine Saki created this mouth watering appetizer that is tasty, healthy and easy to prepare. These Shrimp and Avocado Bites are the perfect appetizer for parties or if you’re like me have 6 bites as a meal. What you will need:   Rosemary Pistachio Kii Crisps Medium pre-cooked Frozen Shrimp Avocado Olive Oil Chili Pepper Flakes Sea Salt Lemon Garlic Rosemary How to Make:  Heat skillet on med heat, add one tsp. of olive oil, about ¼ clove garlic sliced, Chili Pepper Flakes and a sprig of Rosemary leaves finely chopped.  Run cold water on frozen shrimp for a few minutes until they are thawed (a couple of minutes) Turn up the heat a little, add shrimp to skillet. Fry for 2 minutes and flip the shrimp for another 2-3 minutes. Remove garlic Press down on each a little and move around Mash 40 g Ripe Avocado and divide into 6 and drop on each Pistachio and Rosemary Crisp Salt shrimp …

Holiday Pairings with Kii

It is mid November and Christmas is slowly creeping up. Holiday music is playing and the weekend hustle and bustle has already begun. With all the festivities starting you may be planning a holiday party or have been invited to a few. Soooo what is on the menu? As a nutritionist I love offering high quality food choices without comprising taste!  My go-to appetizer is Kii Naturals Artisan Crisps paired with a variety of organic cheeses, meats and spreads. They are sweet, savory and they go perfectly with spirits or vino, which I’m sure us Mommies will be indulging in just a little (hehe!). As the holidays approach I will be taste testing and creating many different pairings from my kitchen to yours. Please give them a try, I would love your feedback and any creations you come up with using these mouth watering Artisan Crisps. Today I am featuring The Gogi Berry and Pistachio Artisan Crisps topped with double cream brie, walnuts, and a drizzle of honey. Here are some retailers where you can find Kii …

Thanksgiving Mommy Circuit

Happy Thanksgiving! I am truly blessed and thankful for this past year. Becoming a Mommy and having my beautiful son makes the holidays a little more special (actually way more special). This year we decided to celebrate in Bahamas for our first family vacation. Although we will miss all our family in Toronto we are so excited to spend time on the beach the 3 of us. Lets hope Jackson cooperates on the plane (eek!). For everyone who is here celebrating Canadian Thanksgiving this time of year can get super busy especially for Mommies who tend to take on the brunt of the work like; planning the holiday gathering, grocery shopping, cleaning the house, cooking the turkey dinner while entertaining the kiddos. This is a lot of work and a lot of time and more often than not Mommies will put off their own tasks and goals to make sure the family is taken care of, sound about right? If you are working on yourself, have fitness goals or trying to lose weight  don’t just …

So Simple Blueberry Shake

I only believe in the highest quality supplements with the very best ingredients. InterActive Nutrition makes 100% New Zealand Whey Isolate with no artificial colours, sweeteners or flavours. It’s also 100% Cross Flow-Micro Filtered this allows for the production of very high protein contents (>90%), the retention of important sub-fractions, extremely low fat and lactose contents, with virtually no undenatured proteins. Undenatured means the protein has not been pasteurized, but processed at a lower temperature than traditional pasteurization in order to preserve the amino acids that are destroyed by high heat. To order any of the amazing InterActive protein supplements visit http://www.sixpackfitness.ca and use my ‘COACH JVB’ discount code. SIMPLE is sometimes the best! Try my blueberry shake powered by InterActive Nutrition – Simple Blueberry Shake  1 Scoop Vanilla Absolute Whey Isolate 1/2 cup fresh organic blueberries 1 tbsp ground flax seed 1 cup water 1 ice cube Blend for 15 seconds and chug 🙂 Protein – 25 g Carbs – 17 g Fat – 4 g

No Crust Chicken and Spinach Quiches

These quick and easy quiches are perfect to make ahead of time so you don’t skip breakfast (bid no no!). I make these a couple days before and store in the  fridge for up tp 4 days. I personally have 4 for breakfast with a side of toast or oatmeal. Reheat the quiches for 10-15 seconds in the micro wave or 1 minute in the toaster oven, a splash of hot sauce and they are good to go. No Crust Chicken and Spinach Quiches (For more recipes like this download my Strong Like Mommy Ebook)  INGREDIENTS 12 egg whites 2 whole eggs 300 g ground chicken 1 onion chopped 6 handfuls of spinach Sea salt, black pepper, cayenne pepper, chicken or steak spice – all to taste DIRECTIONS Preheat Oven to 400F degrees Mix all ingredients together until combines Spray non-stick muffin tins with spray of your choice (I use coconut oil spray) Scoop mixture ¾ of each muffin tin Bake for 15 minutes SERVING SIZE –  Recipe make 12-13 Quiches and I have 4 …

Fit-Mommy Killer Circuit #2

Have no time? Try my second Fit-Mommy Killer Circuit and #LoseTheBabyWeight My little guys didn’t want to nap so I brought the Bumbo outside and he watched Mommy huff and puff …he even giggled. Start off by completing two rounds and work yourself up to the third in a couple of days. Try the circuit outdoors while the weather is still beautiful and let me know how it goes. Oh yes…I also had Ice Cream for my PWO.  One of my favourite post workout ‘fun food’ is a Skinny Cow Ice Cream. Why? Because they are the perfect combination of simple carbs and low fat with 30 g Carbs, 3 g Protein and only 2 g of fat and only 140 calories. One Ice cream sandwich with a protein shake powered by New Zealand Whey Isolate (22 g Protein per serving) is the perfect way to end off a butt kicking. My workouts are quick and efficient and my food is Yummy…Strong Girls Style 🙂

My Lose The Baby Weight Circuit

Finding the time to get to a fitness class or the gym is nearly impossible when you’re a new mom and there’s probably nothing more you want to do than lose the baby weight or ‘squishiness’. I’m very lucky to have been able to set up an at home gym but even then it can be hard to squeeze a workout in with a teething 5 month old so I’ve come up with a some quick and easy body weight circuits that can get done anywhere, anytime and it only takes 15-20 minutes…easily done during nap time. Give it a try and let me know how it goes in the comments below 🙂  15 Squats 15 Mountain Climbers 15 Burpees 15 Hips Thrusts 15 Lunges 15 Push-ups 15 Crunches 15 sec Plank 15 Jumping Jack Repeat 2-3 times Thank you Under Armour Canada for always supplying me with the BEST EVER active wear 🙂

How to Manage Eating Out

For everyone that know me (or has worked with me), I am a HUGE believer in food flexibility! When it comes to dieting, I disagree with eliminating food groups and depriving yourself of what you crave or love because that is just plain ol’ restricting. When I diet, I’m very meticulous when it comes to calculating how much I eat along with choosing what I eat but, if my diet is on point for the week, having 1-2 responsibly chosen FREE MEALS to spend with family and loved ones is certainly not going to curtail my goals especially since I’ve been using this strategy for years and also have a solid understanding of what I’m eating (** this is key **) In saying that, for the majority of people (especially busy moms) eating out is inevitable and can happen more than just a special occasion.  What we order can have social implications and a negative effect on our waistline.  With the restaurant world in my blood (and dining out with my husband on a constant …