All posts filed under: Nutrition

A Quick & Healthy Snack

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!  

Is The Snack Trap Interfering With Your Weight Loss?

We’ve all heard that snacking is great for the metabolism but I actually disagree with that notion especially if weight loss is your goal. Of course there are healthy snacks recommended such as almonds, avocado, crackers with peanut butter or cheese, cottage cheese, fruits, etc. and while these foods can certainly be high quality, excessive snacking can halt your weight loss results if your overall diet doesn’t fit into your body’s caloric deficit. In other words there are only so many calories that the body can have before it starts storing it as unwanted body fat so wven if you’re eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing. Here’s what you need to know to avoid The Snack Trap: 1. Calories Count. Even when you’re snacking on “healthy” food, you’ve got to keep track of how many calories that you’re taking in. Almonds are healthy, but if you down 800 extra calories in them you’ll quickly gain weight. …

Fat Loss, Digestion, and Eating Slower

When setting up a good nutrition program, most people are alarmed with the amount of food they are starting off to eat. Of course since the diet is all whole food sources, we are dealing with low calorie/high volume food versus high calorie/low volume junk food. Eating food creates a “demand” on our metabolism in the same manner as lifting weights puts a demand on our muscles to grow, become stronger, and take shape. By eating high quality whole foods, we are putting a demand on our metabolism to grow more powerful and oxidize our food more efficiently. With metabolism rising through eating, we also have increased body temperature which also require more oxygen uptake (just like fire needs oxygen). This is also where we get the old adage “starve a fever” when we’re sick. When we add digestion into the mix, the process of digestion is designed to break down food into microscopic morsels that it can be sent to your cells and combusted with your increased oxygen uptake for energy release (i.e. “oxidized”) which …

The Scoop on Himalayan Pink Salt

Salt often gets a bad rap… I’m certain we’ve all heard someone say that we have to cut out sodium to avoid cardiovascular disease to be our healthier but, in actual fact, salt is an extremely important electrolyte and essential mineral for us.  One of the health benefits of sodium is the integral role it plays in enzyme operations, muscle contraction and also its importance for fluid homeostasis maintenance within the body. Some other health benefits of sodium include improved heart performance, nervous system regulation, and glucose absorption. Personally I’m an advocate of all quality food sources and I never believe in cutting anything out completely. What is bad food anyway? If we label something bad, we either feel bad when we consume it or we want it more. The solution to this is to learn about food and have deeper understanding of it by learning about the vitamins and minerals our bodies need to feel our best.  Ask yourself, “Are there better choices and how can I incorporate these sources into my diet?” As a Nutritionist, I opt …

What I’m Eating and How I’m Training

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 …

You only get out, what you put into it

I have the pleasure of coaching many women around the globe with their fitness goals and part of my process to get them to where they want to be involves biweekly check-ins where I not only assess physical progress but also (very important) behavioural changes. While weight loss is usually the initial focus, the work I do with my clients is a journey of overcoming behaviours that no longer add value to their health/well-being and to begin embracing new habits that are more inline with their goals. One of the most common situations that some of my clients experience is disappointment in their progress and while it’s completely normal to want things to go faster (don’t we all?), the reality is it won’t. The body will respond when it’s ready but, we can all rest assured that with Dietary Compliance, it will happen. Now this is where I start on my Coaching Rant – NOBODY has any right to be disappointed with their progress if they are ‪#‎OffPlan‬ – more FREE MEALS consumed than assigned, …

I love to JUICE

Juicing is the easiest way to get an abundance of micronutrients into your body that will give you 1) more balanced energy, 2) better moods, 3) much better digestion (to help detoxify the body), and 4) better organ and gland function. This morning I put together a fruit/vegetable combo in my juicer consisting of cucumber, celery, kale, spinach, carrots, beets, pear, a small amount of strawberry and pineapples, and some lime. With so many chemical concoctions, potions, and lotions that we use (or even eat) every day, it is vitally important to detox your body with as many natural food sources as possible. HIGH QUALITY FOOD IS TRUE NOURISHMENT.