All posts filed under: healthy food

Enjoy Food. Don’t avoid food.

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Over the course of the last decade plus, I’ve experimented with countless of different eating styles and diets – Atkins, Vegan, Vegetarian, Octo-Lacto, Pescetarian, Macrobiotic, Paleo, Juicing, Cleansing, high fat, low fat, Intermittent Fasting, Bulletproof, etc. To this day I continue to try new things and research how I feel and how it applies to my life. Each eating style certainly has their benefits but, in my opinion, there is NO PERFECT WAY TO EAT because each and every single person on this planet is unique. There are different body types, people have different goals, different lifestyles, food sensitivities, live in different climates, geography and food availability could be an issue, age requires different nutrients, and even weather play a part in our food needs. Having countless food options increases your chances to achieve optimal health, vibrancy, and your own fitness goals. Whether it’s too much of a particular type of food or too little of certain nutrients, the best way to harmonize the body is by creating balance but as many of us know …

Top 5 Superfoods You Must Include In Your Diet To Boost Your Mood & Increase Your Energy

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Cranberries, kale, goji berries and spinach! We’ve all heard countless times that these foods are considered highly nutritious and are often referred to as “Superfoods!” I personally know how my body reacts to food because I pay close attention to how I feel after I eat all types of foods. If I feel bloated, lethargic or moody, I know my body does not need that particular food and I avoid it at all costs. On the contrary, there are foods that make me feel great. I have energy and I’m happy and satisfied. Then I know my body loves and needs those foods. Through becoming in touch with how I feel after I eat I have come up with my TOP 5 “Superfoods” that make me feel amazing and I never miss a day having them. Here is why: Goji berries – These orange-red tangy berries have been used by Chinese herbalists for centuries to treat visual ailments and poor circulation and to help boost the immune system. They are high in vitamins A and …

Why Soaking In A Little Sunshine Can Be A Good Thing

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Take a little time out in nature to soak in the rays. Studies have found that exposure to sunlight naturally boosts your mood. Sunlight triggers the release of hormones in your brain releasing a hormone called serotonin. This is associated with boosting mood and helping a person feel calm and focused. Ultraviolet-B radiation in the sun’s rays also causes a person’s skin to create vitamin D. Generally, an hour per week is more than enough, but surprisingly, many people are still not exposed to enough sun to produce beneficial amounts of vitamin D. This could be because of our hectic sedentary lives, spending most of our time either in the car or at a desk during the peak hours of sunlight. Vitamin D is an important part of a healthy diet. New benefits of this vitamin are being discovered every day, but many people still do not receive enough vitamin D to reap the wonderful benefits it can provide to their health. Vitamin D is most famous for its contribution to joint and bone health …

SMILE

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So what’s with all of my smiling posts lately? Well here’s the news. I’m so excited to announce my partnership with Smile Natural Foods (which is a division of Kii Naturals) as their Global Nutritionist. Smile is a proactive brand of superfoods, unique blends, cereals, and quality pantry foods that provide added health benefits with value and convenience to make nutrition…simple. Our first product launch is an All-In-One organic whole food blend consisting of superfoods such as flax, chia, hemp, goji berry, cranberry, cacao, coconut, pumpkin seeds, maca powder, oat bran, and cinnamon…just to name a few…you know…all the good stuff. Each spoonful packs extra fibre, protein, and omega fats into your yogurt, cereal, salads, and smoothies. Organic certified, Non-GMO certified, vegan friendly, and no sugar added. Even better we are the first to market a product of this kind around the world so there’s no need to purchase these ingredients individually anymore. I will begin adding these into my nutrition programs ASAP and will announce the launch of these products at retail which will …

NON GMO, Yes or No?

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There is a lot of information out there when it comes to nutrition and some just darn right confusing. I often hear people say “if we listen to all the food that is bad for us, we won’t be able to eat anything!”. In my opinion that statement is being a little over-dramatic but since there is so much bad information out there I can understand why people feel that way. So lets unwrap one statement/label that we’re seeing a lot of lately. NON GMO. What are GMOs? GMOs (or “genetically modified organisms”) are living organisms whose genetic material has been artificially manipulated in a laboratory through genetic engineering. This relatively new science creates unstable combinations of plant, animal, bacteria and viral genes that do not occur in nature or through traditional crossbreeding methods. In short, fake food. Are GMOs safe? Surprisingly but no so surprisingly, most developed nations do not consider GMOs to be safe. In more than 60 countries around the world (the smart ones!), including Australia, Japan, and all of the countries in the European …

Feeling Bloated?

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With today’s typical diet being low in nutrients and high in empty calories coupled with high levels of stress and added medication, it’s no wonder that more and more people are suffering from some kind of bloating. In addition to feeling discomfort bloating can come with every embracing symptoms such as gas or needing to go to the bathroom very quickly. So what are the most common symptoms of a bloated stomach? If your stomach protrudes outwards and you constantly feel uncomfortable because you have built up gas inside of you then this is a sign of bloating. In fact many sufferers from bloating even joke around saying how pregnant they feel because of the need to unbutton their pants when their bloating becomes severe. The great news is a bloated stomach is very different from actually gaining fat mass around your stomach since the bloating is temporary with air simply being stuck around your abdomen causing the tummy to distend outwards. Even better, stomach bloating can be rectified very quickly by simple changes to …

A Quick & Healthy Snack

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When you’re on the go. Don’t have your food prepared. Hungry. And just not sure what to have but know you want to stick to healthy choices. This is the snack for you! What you will need: 1 can of salmon – I use Wild Pacific Pink Salmon by Clover Leaf  1 tbsp Mayo 1 tbsp vinegar Sea sale and black pepper to taste cucumber Your favorite Kii Crisps  How to make it: mash salmon with a fork a add mayo, vinegar, sea salt and pepper and mix until combined slice cucumber top crisps with salmon spread and a slice of cucumber Enjoy!  

Turkey Chili and Spaghetti Squash

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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 …

ON PLAN FISH TACOS??? YES PLEASE!

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Who says that fish tacos have to be fried or unhealthy? And who says that Fish Tacos can’t be on plan? This refreshing recipe uses baked Cod and fresh coleslaw for that fish taco taste that is hard to beat. Need to fix dinner in a hurry? This recipe only takes 20 minutes. Don’t lose the benefits of your workouts this week by going on a weekend binge. Make healthy choices and reap the biggest reward of all: a fit, toned, healthy body that you’re proud of. Servings: 2 Here’s what you need… 1 pound Fresh Skinless Cod 1 Tablespoon Butter ¼ teaspoon Cumin 1/8 teaspoon Garlic powder ½ cup Nonfat Plain Yogurt 1 Tablespoon Apple Cider Vinegar 2 Tablespoons Honey 3 cups Shredded Cabbage Mix 4 Whole Wheat Tortillas Lime or Lemon to taste Rinse fish and past dry with paper towels. Cut fish crosswise into ¾ inch slices. Place fish in single layer in greased shallow baking pan. Combine butter, cumin, and garlic powder. Brush over fish. Bake in a 450 degree F …

Shrimp Avocado Bites!

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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 …