All posts tagged: #Food

3 ingredient Macaroons! 

I love how this recipe has only THREE ingredients and one of them is coconut (my absolute fav!).  Coconut has been a superfood by many cultures around the world and the saturated fat in coconut is a fat that is rarely found in nature known as Lauric Acid. This type of fat is like a miracle ingredient because of all the health promoting properties.    Our body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial, and anti-protozoa properties which help with viruses like HIV, herpes, measles and the common cold and flu. Coconut is also amazing for our hair, nails, skin, metabolism and supports the health and proper function of our thyroid.  So while these macaroons are quick and deliscious they’re also a powerful package of nutrients.  Ingredients: 3 cups of unsweetened shredded coconut  3 egg whites  2-3 tbsp Maple Syrup or sweetener of your choice  How to make: Preheat oven to 300 degrees Spray a muffin tin with coconut spray  Mix shredded coconut, egg whites and syrup together until combined  Press mixture into …

Dieting and Food, Food and Dieting

“How many calories am I eating?”, “Am I eating at a deficit?”, “Should I carb load?”, “What are my macros?”, “Should I eat at a surplus?”, “Is this food bad?”, etc, etc, etc. Ai yai yai. When a client starts with me, I rarely share numbers (as in never) and am unlikely to strategize a diet with a Contest Prep-like approach because when it comes to weight loss for the masses (i.e. if you’re NOT an athlete), keep it simple. Embrace eating whole foods portioned for one’s goals is usually my first “go to” strategy. I also certainly arrange marcos strategically. Along the way, I will troubleshoot the program based on my client’s progress with adjustments, tweaks, or simply riding it out. I just don’t feel this information is necessary to share so early into a program for someone so new on their fitness journey because too much information can be overwhelming (“paralysis by analysis”). My most successful clients that truly understand the process do so because they are eventually connected with their body, the …

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 …

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.”

STRONG GIRLS Recipe – Organic Lean Beef Chuck Stew

As a new Mommy-To-Be I have been feeling the urge to cook more, especially comfort food and heartier dishes like lasagna, stew, chili, curry, spaghetti sauces…you name it! Lets just say my hubby is very happy right now. 🙂 Since stew was a staple in my household growing up I felt the need to know how to make it. It’s funny because I would always turn my nose up at the idea of stew for dinner but now I crave it? Well I’m just going to blame my new found cravings on those darn pregnancy hormones…so I invested in a Crock Pot and made the healthiest version of “stew” that I could. I chopped and mixed all ingredients into the crock-pot, set it on slow cook for 10 hours and hit the sack…fast forward to the morning and voila it was done. It was simple, tasty and definitely a MUST TRY! Ingredients – Serves 6-8 2-4 pounds of organic lean beef chuck stew meat 1/2 cup spelt flour Sea Salt and Pepper to taste 3 …