All posts tagged: Diet

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 …

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 …

“I LOST 45 LBS (AND LOOK AT THE MIDSECTION DIFFERENCE!!!) AND MY LIFE HAS CHANGED FOR THE BETTER!”

What can I say about the gorgeous Celine who came to me dreading shopping and a goal of covering up her body every time she went out. And… I cannot have any of my STRONG GIRLS feel like that so we put together a strategy to get that weight off using plenty of food, creating dietary structure, lots of food variety, and resistance training to shape her body…and shape it we have! To date, Celine is down 45 lbs down along with 8 inches off of her waist, 8 inches off of her hips and 4 inches off of her thighs! Insane. Celine says, “I was yo-yo dieting with my weight for such a long time and when I signed up with Jenny, I was the heaviest I’ve ever been. I was blown away by my friend Ilana who is a Strong Girl and looked absolutely stunning and it took me a while to take the plunge and commit. I wanted to lose weight and dreamed of being fit. Today my lifestyle has changed for …

My Favourite Chicken Salad Recipe

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 …

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. …

On Plan Casserole To Help Lean You Out…

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

  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 …

10 Tips On Programming Your Fat Loss Diet

I have the fortunate opportunity to interact with so many women on a daily basis and, obviously, the most common inquiry I receive is “how do I put together a fat loss program?”. In my opinion (and experience), a fat loss plan that yields results and is long lasting (i.e. lifestyle) should be one that is simple to follow, offer plenty of food flexibility, an open mindedness in understanding that it is also going to be a lot of hard work for the purpose of embracing new behaviours, and a strategy that adapts with you. 1) Diet on as many calories as possible so you’re not creating such a large energy and nutrient drop. Your deficit should be reasonable and don’t panic by drastically reducing calories when weight stagnates because, like all diets, it will. Stay the course. 2) Traditional cardio should be used strategically and as a last resort once Diet and Resistance Training is fully optimized. 3) Do not eliminate food groups or even foods you like. Keep flexibility and variety available. Quantity …

POOR PLANNING VERSUS PLANNING

A couple of years ago, my hubby and I had the blessed opportunity to visit Japan as part of our honeymoon. This, of course, was a surprise to me because my husband likes to live by the seat of his pants and take me along on his adventures (part of why I love him and also how he drives me crazy lol) so he completely rerouted our trip home from Hawaii to the opposite direction (who does this??? LOL!) all because he wanted to eat sushi at a particular restaurant that required booking a few months in advance. I’m a planner. So after our very organized trip to Hawaii, I had some anxiety leaving the planning to my hubby going to Japan but because this was his idea I left it to him to research what we we were going to do and see. Because life with my hubby is always an adventure, I just sat back and let everything unfold because he is oodles of fun. Of course he barely did any planning beginning …

“I was struggling with my weight for quite some time and tried so many diets…”

One of my favourite STRONG MOMMY Transformations courtesy of the gorgeous Jen M. who dropped 35 lbs and is not only looking incredible and also feeling fantastic! With a strategy of eating whole foods, plenty of food flexibility, and an introduction into weight lifting (and moving away from mind numbing cardio), she knocked her goals out of the park surpassing what she originally planned out for herself. Even better she shredded an incredible 7 inches around her belly button, 6 inches off of her things, and another 6 inches off of her hips! Jen says, “When I first decided to sign up with Jenny I didn’t know what to expect. I had been struggling with my weight for quite some time and tried a number of different diets, etc. I knew I wanted to not only lose weight but get stronger and look healthier and fit and looking at Jenny’s other client success stories that how they all appeared! I sent Jenny my goals, which were more aggressive goals than I ever set for myself but …