All posts filed under: Recipes

2 Tricks To Stop Sugar And Chocolate Cravings Around “That Time Of The Month”

That time of the month can really bring on those sugar and chocolate cravings and it’s so easy to grab junky food items that just end up making us feel worse and not to mention messing with our fitness goals. When the cravings are unbearable I have 2 little tricks 1. Increase Magnesium Ever wonder why you crave chocolate before your period? It’s because your body is craving for magnesium. Dark chocolate (80% plus cocoa) has more magnesium than any other food. Magnesium levels fluctuate during a woman’s cycle. The higher the estrogen or progesterone, the lower the magnesium. During the second half of the menstrual cycle, when both estrogen and progesterone are elevated, magnesium plummets big time. I usually take 400 mg of magnesium per night but around “that time of the month” I will increase the amount to 600 mg or indulge in some dark chocolate… just like the recipe below. 2. Make My Famous Chocolate-Peppermint Fudge Bites Satisfy and help PMS cravings and symptoms with this recipe. It’s the perfect sweetness and oooey …

Enjoy Food. Don’t avoid food.

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 …

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!  

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 …

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 …

Overnight Raspberry Vanilla Protein Oats

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 …

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 …