All posts tagged: #cleaneating

Feeling Bloated?

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 …

TEAM STRONG GIRLS Biweekly Progress

I am beyond proud of Jennine J’s amazing ‪#‎progress‬. She came to me a few short months ago looking to for strategies to eat better and feel ‪#‎healthy‬ as she suffered from headaches and migraines for years. Jennine is also on medication to combat early stages of Cervical Cancer so we had to be very strategic with her programming. After a few weeks of assessing her range of motion, biomechanics, and strength progress, we had identified a lot of tightness in her trapezius muscles that was the root of her headaches as a simple movement with a very light bicep curl would bring this on. I suggested to bring my findings to her Chiropractor and we put together a strategy to break apart the scar tissue that was built up in this area and, the great news is, she has now slowly resumed exercise for the purpose of Stabilization and Strength Endurance with simple band work and increased range of motion. Jennine says, “Hi Jenny!!! I’m very excited that finally at some point I might …

Healthy Eats – Chicken Fingers

What’s for dinner tonight? Chicken fingers are always a hit (and staple) in my house. It’s a no fuss dinner that I know the kids will eat. I’ve tried many different ways to make them at home and I think I’ve found my favorite to date. Ezekiel Crusted Chicken Fingers Set a few pieces of bread out to harden. Rip the bread into smaller pieces, place in a food processor (I used my Vitamix) and pulse into bread crumbs. I added 1/2 tbsp each of Cumin, Coriander, Ground Ginger and Fine Herbs. Place the mix into a large ziploc bag and coat chicken (that I cut into strips) shake n bake style. Cook for 15-20 min at 350 degrees and dinner is served. recipe courtesy of Coach Kim

Purple Cabbage & Mandarin Fusion Slaw

Cold and Flu season is upon us so I’m extra particular about adding something #Raw to each of my meals. Including more raw foods into our diet can help our overall vitality and health especially during the winter months. Here’s how: 1) A boost to the immune system – The live enzyme from raw fruits, veggies, sprouts, seeds and nuts are packed with antioxidants, vitamins and minerals which help our bodies to fight off those yucky seasonal sicknesses like the cold and flu. 2) An increase in energy levels – energy levels tend to dip in the colder weather and shorter days. 3) Aid in a better digestive system – raw foods are extremely high in fibre and live enzymes assisting our bodies to absorb nutrients more efficiently and help with regularity. 4) Better Skin and Anti-Aging Properties – raw foods are extremely cleansing to our bodies and the skin is our largest organ. Adding more raw goodness will help our complexion to become bright and clear and the antioxidant dose will help to smooth …

Curried Pumpkin Soup

Yay! It’s Halloween and what better way to celebrate the festivities with a satisfying rich buttery festive soup. The pumpkin makes the soup sweet and fibrous while the curry and ginger gives it a nice kick. I love adding a fresh dollop of Greek Yogurt for the tartness to mellow out the spice and it’s also a great way to add more lean protein. This dish is packed with fibre, nutrients and is so quick and simple to make for the entire family. Serve with chicken or lean white fish a complete satisfying meal for the entire family. Ingredients: 1 onion diced 1 tbsp coconut oil 2-4 garlic cloves 1 tbsp fresh ginger, minced 1 tsp curry powder 3/4 tsp coriander 1/2 tsp cumin 1/4 tsp cloves 1/4 tsp cayenne pepper (optional if you like spice) 1 can of pumpkin puree (unsweetened) 2 cups of chicken or vegetable broth 3/4 cup coconut milk (low fat optional) 1/4 Greek yogurt (0% Plain) for garnish with each serving 1 tbsp Toasted pumpkin seeds for garnish with each …

Pumpkin Protein Pancake

Although Thanksgiving has come and gone there is still a place for PUMPKIN PUREE in a variety of recipes. The bright orange flesh of a pumpkin is packed with fibre and essential vitamins and minerals like vitamin A, E, potassium and zinc, all aiding in digestions and a healthier a immune system. Pumpkin puree is easy to use in sweet or savory recipes but my favorite is to add it into my breakfast staple…the Protein Pancake. You must try my delicious Pumpkin Protein Pancake recipe.  🙂 Ingredients for pancake: 40 g Oatmeal 6 Egg Whites 1/4 cup of Pumpkin Puree (unsweetened) 1 packet of stevia 40 g Banana Cinnamon to taste 1 tbsp Coconut Oil Ingredients for topping: 3 tbsp Greek Yogurt (0% Plain) 2 tbsp Pumpkin Puree (unsweetened) 1 tbsp Organic Maple Syrup 4-5 Blueberries 2 Strawberries (chopped) How to make pancake:  Pour all ingredients into a blender Blend for 15 seconds Heat 1 tbsp of coconut oil in a non-stick pan on medium heat Make sure entire pan is coated with oil Pour pancake …

Deadline Dieting

We’ve all heard someone say, “I’m giving myself (insert arbitrary number here) amount of weeks to lose some weight…” More than likely said person dropped a few pounds on the scale (whether or not it was entirely noticeable is another story altogether) by some silly starvation protocol or food restriction approach only to revert back to previous behaviours or, even worse, eat even more irresponsibly – This doesn’t work. This has never worked. This will never work. When it comes to weight loss and dieting, follow an approach that isn’t extreme. Create dietary structure, reduce calorie intake but use a wide variety of foods, increase activity through Weight Training, enjoy a FREE MEAL or 2 during the week with responsibility and no guilt for the purpose of sanity, then get right back on plan – This works. This has always worked. This will work in the long term too. “IF YOU ARE PERSISTENT, YOU WILL GET IT. IF YOU ARE CONSISTENT, YOU WILL KEEP IT.”