All posts tagged: #HealthyRecipes

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

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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 …

Why Soaking In A Little Sunshine Can Be A Good Thing

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Take a little time out in nature to soak in the rays. Studies have found that exposure to sunlight naturally boosts your mood. Sunlight triggers the release of hormones in your brain releasing a hormone called serotonin. This is associated with boosting mood and helping a person feel calm and focused. Ultraviolet-B radiation in the sun’s rays also causes a person’s skin to create vitamin D. Generally, an hour per week is more than enough, but surprisingly, many people are still not exposed to enough sun to produce beneficial amounts of vitamin D. This could be because of our hectic sedentary lives, spending most of our time either in the car or at a desk during the peak hours of sunlight. Vitamin D is an important part of a healthy diet. New benefits of this vitamin are being discovered every day, but many people still do not receive enough vitamin D to reap the wonderful benefits it can provide to their health. Vitamin D is most famous for its contribution to joint and bone health …

SMILE

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So what’s with all of my smiling posts lately? Well here’s the news. I’m so excited to announce my partnership with Smile Natural Foods (which is a division of Kii Naturals) as their Global Nutritionist. Smile is a proactive brand of superfoods, unique blends, cereals, and quality pantry foods that provide added health benefits with value and convenience to make nutrition…simple. Our first product launch is an All-In-One organic whole food blend consisting of superfoods such as flax, chia, hemp, goji berry, cranberry, cacao, coconut, pumpkin seeds, maca powder, oat bran, and cinnamon…just to name a few…you know…all the good stuff. Each spoonful packs extra fibre, protein, and omega fats into your yogurt, cereal, salads, and smoothies. Organic certified, Non-GMO certified, vegan friendly, and no sugar added. Even better we are the first to market a product of this kind around the world so there’s no need to purchase these ingredients individually anymore. I will begin adding these into my nutrition programs ASAP and will announce the launch of these products at retail which will …

A Quick & Healthy Snack

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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!  

10 Delicious Fat Burning Protein Shakes

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A Busy Mommy can often lead to unhealthy food choices which will crash energy levels and store unwanted fat on the belly, hips and thighs. Who wants that, right? What do you grab on the go with you? Fruit, nuts, a granola bar? Or worse fast food, chips or crackers? Although fruit, nuts and granola bars seem like the better options they are really limited in the amount of protein per serving. Protein is is the most essential macro-nutrient as it’s integral for building lean muscle so your body can burn more fat. It also plays and crucial role in catalyzing biochemical reactions, DNA repair, maintaining the structural and functional integrity of cells and much more. We all should aim to have 1 gram of protein per body weight. So if you weigh 145 pounds you will need 145 grams of protein per day. That’s like eating 4 4oz chicken breasts per day! As a very Busy Mommy myself I know how hard it can be to prep meals and find the time to eat …

Turkey Chili and Spaghetti Squash

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Meal Prep made EASY, HEALTHY and DELICIOUS for the entire family! Ingredients: 100 g Ground Extra Lean (Organic) Turkey 1.5 cup Tomato Sauce 1/4 cup diced Onion 1 tbsp minced garlic A pinch of dried basil, oregano, parsley, sea salt and black pepper A dash of ketch-up (organic), soy sauce and worcestershire Sauce 1 tbsp Olive Oil 100 g Spaghetti Squash 3 tbsp feta cheese 1/4 chopped fresh green onion Kii Crips  How to make: Heat oven to 375 degrees. Brush the inside of each half with olive oil and sprinkle with coarse salt and freshly ground black pepper. Place cut sides down on a rimmed baking sheet and put sheet into the oven. Bake for about 40 minutes, or until you can easily pierce the squash with a fork. Brown Turkey in a non-stick frying pan on medium to high heat heat olive oil on medium heat and saute garlic and onion until transparent Add tomato sauce to onion and garlic and all dry and wet spices/sauces Let bubble and then bring down to low …

ON PLAN FISH TACOS??? YES PLEASE!

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Who says that fish tacos have to be fried or unhealthy? And who says that Fish Tacos can’t be on plan? This refreshing recipe uses baked Cod and fresh coleslaw for that fish taco taste that is hard to beat. Need to fix dinner in a hurry? This recipe only takes 20 minutes. Don’t lose the benefits of your workouts this week by going on a weekend binge. Make healthy choices and reap the biggest reward of all: a fit, toned, healthy body that you’re proud of. Servings: 2 Here’s what you need… 1 pound Fresh Skinless Cod 1 Tablespoon Butter ¼ teaspoon Cumin 1/8 teaspoon Garlic powder ½ cup Nonfat Plain Yogurt 1 Tablespoon Apple Cider Vinegar 2 Tablespoons Honey 3 cups Shredded Cabbage Mix 4 Whole Wheat Tortillas Lime or Lemon to taste Rinse fish and past dry with paper towels. Cut fish crosswise into ¾ inch slices. Place fish in single layer in greased shallow baking pan. Combine butter, cumin, and garlic powder. Brush over fish. Bake in a 450 degree F …

Shrimp Avocado Bites!

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Sharing is caring! I love when my Strong Girls come up with their own creations. My clients Celine Saki created this mouth watering appetizer that is tasty, healthy and easy to prepare. These Shrimp and Avocado Bites are the perfect appetizer for parties or if you’re like me have 6 bites as a meal. What you will need:   Rosemary Pistachio Kii Crisps Medium pre-cooked Frozen Shrimp Avocado Olive Oil Chili Pepper Flakes Sea Salt Lemon Garlic Rosemary How to Make:  Heat skillet on med heat, add one tsp. of olive oil, about ¼ clove garlic sliced, Chili Pepper Flakes and a sprig of Rosemary leaves finely chopped.  Run cold water on frozen shrimp for a few minutes until they are thawed (a couple of minutes) Turn up the heat a little, add shrimp to skillet. Fry for 2 minutes and flip the shrimp for another 2-3 minutes. Remove garlic Press down on each a little and move around Mash 40 g Ripe Avocado and divide into 6 and drop on each Pistachio and Rosemary Crisp Salt shrimp …

Healthy Holiday Hors d’oeuvres

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There are many indulgences leading up to the holidays so why not pick healthy foods that are still full of flavor that everyone will love, even the kids! One of my favorite appetizers to serve guests is my Hummus Avocado Lemon Dip paired with Kii Naturals Rosemary Pistachio Artisan Crisps  What you need: 1 box of Rosemary Pistachio Artisan Crisps  1/2 a ripe avocado 3/4 cup chickpeas 1/2 cup green peas (I love to hide green vegetables where I can…the kids haven’t noticed yet (hehe!)) 1 clove of garlic (minced) Half a lemon juiced 1 tsp Himalayan sea salt  fresh ground black pepper to taste How to make: Throw all ingredients (except crisps) into a strong blender or food processor Blend until a smooth consistency or the consistency of your choice – I like to leave in a few chunks for texture Serve the spread in a bowl surrounded with crisps Garnish with a lemon This paring goes great with a crisp fruity pinot grigio or even cold glass of bubbly! Stay tuned for more …

Banana Almond Chia Cream Shake!

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One of my favourite (and most tasty) Protein Shakes that is great for meeting my nutrition needs, and also wonderful for my digestion, is my Banana Almond Chia Cream Shake powered by Interactive Nutrition and Kii Naturals. Ingredients below. We would love to hear your feedback 🙂 ▪100 g Banana ▪2 tsp Almond extract ▪1 Scoop Vanilla Whey Protein powered by @myinteractive ▪1 tbsp Chia Seeds powered by @kiinaturals ▪1 Cup Water or your choice of Milk ▪2 Ice Cubes ✅6 g Fat ✅30 g Carbs ✅ 27 g Protein