As a nutritionist and mom and I believe breakfast is one of the most important meals of the day…especially for growing and developing children.
We should all pay a little more attention to the first meal of the day.
People can not live without each other, we are social beings. As soon as we are in contact with one another we are communicating. A smile is the universal language to show happiness and nothing is more true than for a new mom. When I witnessed Jackson smile for the first time everything came to a halt. My world stopped and nothing else mattered than his precious smiley face. I saw his soul shinning through and as new mom I finally felt validation that I was doing things right. Watching your child smile means they are happy. It means you are doing a good job as a Mother. It is the best feeling in the world. What makes you smile?
I love being a Mom, it’s the biggest gift and blessing I’ve ever received. I think as women we build up the perfect picture of what Motherhood should be, while trying to do it all ourselves, not taking time for ourselves and on top of it all trying to look amazing while doing it, sound about right? Why are we so darn hard on ourselves? I’m guilty of this but I have a few rules that I live by to help me replenish my soul and keep me on track to be my best self and Mom to Jax. 1. Cut TV time and get to bed early so I can wake up before Jackson and enjoy a cup of coffee and a book or creative writing time in silence. 2. I weight train 4 times a week and go on a daily walk with my boy. 3. I plan a date night with my hubby once a week. 4. I listen to a podcast while having a mani-pedi. 5. I garden (I usually have …
If you are in a hurry in the morning as the majority of us are … you have to try my overnight oats! I love making 2-3 mason jars ahead of time and storing them in the fridge for a super fast grab and go breakfast. Even though my little guy can’t have any yet, I’m sure older kiddos would love them. Get the kids involved and let them make their own mason jar. It’s a fun project and if you have fussy kids you could save a lot of struggle and time in the morning. Ingredients: 1 Cup Quick Oats by Kii Naturals line 1 Scoop Vanilla New Zealand Whey Isolate Protein Powder 2 tbsp Stevia 1/2 cup Plain Greek Yogurt 0-2% Fat 1 cup Raspberries 3/4 cup Unsweetened Almond or Cashew Milk 1 tbsp Vanilla Extract How to Make: In a small bowl, mix all of the ingredients together. Divide between 2 small bowls, mugs, or mason jars. Cover and refrigerate overnight. Enjoy cold, or microwave for 30-60 seconds to enjoy warm. Nutrition Information …
Over the past couple of months I have received a ton of messages asking what I personally eat on a daily bases especially now that I’m breastfeeding. So … I decided to share exactly what I’m eating to prepare for a photo shoot in October. Let me just start off by saying this shoot prep has been a lot different for me 1) I’m a very busy Mommy looking after a 5 month old 2) I am running a full time business with a lot of new expansions on the go, and 3) we just moved into a new home and no I do not have a Nanny. It has been crazy to say the least. For the most part, I eat relatively well and fuel my body with the right nutrients from the very best food sources. I will incorporate lean animal proteins, complex carbohydrates, vegetables and healthy fats with each meal. I snack on a wide variety of fresh fruits and vegetables, nuts and seeds (in moderation), whole grain crackers and cheese or …
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 🙂
Jackson and I love summer and with the heat in full effect in Toronto , what better way to cool down than with a delicious homemade ‘Bluebanna Coconut Protein Popsicle’ powered by Interactive Nutrition New Zealand Whey Protein Powder. These cool treats are less than 100 calories per Popsicle and they are packed with healthy fats, antioxidants. fibre and sustaining protein to keep you hydrated and energized for an active ‘Strong Mommy‘ and Family day in the sun. Jackson tried a few licks (only a few) and he absolutely loved it. I felt super guilty afterwards because I’ve only introduced him to a few solid foods like, sweet potato, rice cereal and avocado. However, I know the ingredients are pure and it was only about 4 licks…but oh boy was he super mad when I took it away. At least I know that they are ‘kid approved’. Recipe makes 12 Popsicles. Ingredients: 3 Scoops of Vanilla New Zealand Whey Protein Powder 1 Can of Coconut Milk 1 Banana 1 cup Blueberries 1/2 cup water Popsicle molds …
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 …
Right out of my Strong Like Mommy Ebook, These are so delicious, my husband and I gobbled them up and I’m sure if Jackson was old enough he would have LOVED them too. You can also substitute fish with steak or chicken) – makes 2 or 3 tacos equaling 1 serving. 2 Tacos are about 318 calories with a macro breakdown of 31 gram of Protein, 29 grams of Carbs, and 9 grams of Dietary Fats which make for a great meal on plan! My clients will be the first to tell you that these tacos are delicious and fit into their weight loss plans seamlessly. To find out how you can be a STRONG GIRLS, check out our page or email me to find out more! Ingredients – Homemade Salsa: 1–2 medium-sized tomatoes ½ small yellow onion ½ small jalapeño pepper 1 small minced clove garlic ¼ cup cilantro ½ juice lime ¼ tsp sea salt ¼ tsp fresh ground black pepper 1 tsp of your favourite hot sauce ¼ cup low-sodium vegetable broth Directions: Chop all ingredients …
Summer is finally here and what better way to cool down than with a sweet treat that isn’t full of saturated fat and processed sugar. You can easily make this a head of time and I love the idea of pouring the mixture into Popsicle molds but I didn’t have any (boo!). I’m off to buy Popsicle molds now…stay tune for my next protein frozen treat. Bring on Summer! Ingredients: 2 Scoops of New Zealand Whey Protein Powder form Interactive Nutrition 1 cup Plain Greek Yogurt 1 cup Coconut Cream 2 tbsp Cocoa Powder 2 tbsp Coconut Sugar 2 tbsp Raw Organic Coconut Flakes How To Make: Blend all ingredients until a smooth consistency Pour into a baking dish or container (approximately 2 inches deep) Freeze for at least 2 hours Scoop and serve into a bowl Top with coconut flakes
A Blog by Coach JVB 