All posts filed under: Healthy Recipes

Enjoy Food. Don’t avoid food.

Published by

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 …

Why Soaking In A Little Sunshine Can Be A Good Thing

Published by

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

Published by

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?

Published by

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 …

A Quick & Healthy Snack

Published by

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!  

10 Delicious Fat Burning Protein Shakes

Published by

A Busy Mommy can often lead to unhealthy food choices which will crash energy levels and store unwanted fat on the belly, hips and thighs. Who wants that, right? What do you grab on the go with you? Fruit, nuts, a granola bar? Or worse fast food, chips or crackers? Although fruit, nuts and granola bars seem like the better options they are really limited in the amount of protein per serving. Protein is is the most essential macro-nutrient as it’s integral for building lean muscle so your body can burn more fat. It also plays and crucial role in catalyzing biochemical reactions, DNA repair, maintaining the structural and functional integrity of cells and much more. We all should aim to have 1 gram of protein per body weight. So if you weigh 145 pounds you will need 145 grams of protein per day. That’s like eating 4 4oz chicken breasts per day! As a very Busy Mommy myself I know how hard it can be to prep meals and find the time to eat …

Turkey Chili and Spaghetti Squash

Published by

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 …

My Favourite Chicken Salad Recipe

Published by

What’s the secret to long term health and continuous physique progress? Great workouts and delicious recipes that are on plan! I’m not much of a chicken breast eater so I definitely need some flavour to keep it interesting and most chicken salad recipes contain loads of mayonnaise or dairy products that contain an over abundance of calories and fats, but not this one. A simple can of coconut milk makes this salad deliciously creamy while roasted chiles, fresh cilantro, sweet fruit and crunchy pecans really bring the flavour. Serve on large butter lettuce leaves. Servings: 8 Here’s what you need… For the Creamy Coconut Dressing: 1 (14oz) can coconut milk, full fat ¼ cup fresh cilantro, chopped 1 Tablespoon apple cider vinegar 1 Tablespoon coconut oil, melted ⅛ teaspoon garlic powder lemon zest (all you can get from one small lemon) 1 teaspoon lemon juice dash salt dash pepper For the Salad: 1 cup celery, finely chopped 1 cup red grapes, halved ½ cup pecans, chopped 1 apple, finely chopped 4oz can mild chopped green chiles …

On Plan Casserole To Help Lean You Out…

Published by

Today I’m sharing a healthy recipe with you that will please your taste buds while taking you one step closer to achieving your fitness goals. What a delicious way to eat your veggies. This colorful dish is perfect for a healthy breakfast or a light dinner. All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one. Servings: 4 Here’s what you need: 1 medium zucchini, halved lengthwise and sliced ¼ cup sweet onion, chopped 1-12 oz bag Birds Eye Steamfresh frozen broccoli 1-15oz jar Mezzetta Marinated Sweet Yellow & Red Roasted Peppers ¼ cup 2% milk reduced fat shredded cheddar cheese 8 egg whites 2 tablespoons nonfat milk 8 Calamata Olives, chopped Dash of salt and pepper Cherry tomatoes to garnish (optional) i) Preheat the oven to 350 degrees F. Coat a small saucepan with light cooking spray and sauté the zucchini and onion over medium heat until tender. Microwave …

Guilt Free and On Plan Egg Salad

Published by

  Who doesn’t enjoy a delicious serving of egg salad? Too bad most egg salads are loaded with creamy dressings that pack in tons of extra calories and unhealthy fats! Today I’m sharing a healthy version of egg salad with you that will please your taste buds while taking you one step closer to achieving your fitness goals. All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one. Servings: 2 Here’s what you need… 4 hard-boiled eggs with yolks removed 1 hard-boiled egg 2 tablespoons nonfat mayonnaise 2 stalks celery, finely diced 2 whole wheat English Muffins, toasted 1 teaspoon onion powder 1 pinch celery seeds salt and cracked black pepper to taste 2 small tomatoes, sliced Chop the egg whites and the whole egg and place in a mixing bowl. Stir in the mayonnaise, celery, onion powder, celery seeds, salt and pepper. Cover and chill. Mix well. Place the …