All posts tagged: #Recipes

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 …

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!  

My Favourite Chicken Salad Recipe

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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 …

Guilt Free and On Plan Egg Salad

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  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 …

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 …

Holiday Pairings with Kii

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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

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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 …

Craving CHOCOLATE?

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One of the the most interesting side effects from breastfeeding is these crazy chocolate cravings I’m getting. I didn’t have much of a sweet tooth before or during pregnancy and I could easily pass up dessert, sweets or cookies but now it’s a completely different story. Since I started breastfeeding all I want is chocolate! I’ve been eating Lindt bars like they are going out of business (seriously!) but to my pleasant surprise there is actually a scientific explanation. When a woman nurses, deficiencies in magnesium or iron can occur making her desire chocolate, which has a fair amount of both minerals. Yay! That is a good enough excuse for this mama. With increasing my magnesium intake to 600 mg per day I decided to whip up my Chocolate Mousse recipe from my Strong Like Mommy Ebook, it definitely hit the spot and I got my chocolate fix with  an abundance of healthy fats (also super important while breastfeeding), lean protein from New Zealand Whey Protein Powder and skipped out on the process sugar – win, …

Bluebanna Coconut Protein Pops

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Jackson and I love summer and with the heat in full effect in Toronto , what better way to cool down than with a delicious homemade ‘Bluebanna Coconut Protein Popsicle’ powered by Interactive Nutrition New Zealand Whey Protein Powder. These cool treats are less than 100 calories per Popsicle and they are packed with healthy fats, antioxidants. fibre and sustaining protein to keep you hydrated and energized for an active ‘Strong Mommy‘ and Family day in the sun. Jackson tried a few licks (only a few) and he absolutely loved it. I felt super guilty afterwards because I’ve only introduced him to a few solid foods like, sweet potato, rice cereal and avocado. However, I know the ingredients are pure and it was only about 4 licks…but oh boy was he super mad when I took it away.  At least I know that they are ‘kid approved’. Recipe makes 12 Popsicles. Ingredients: 3 Scoops of Vanilla New Zealand Whey Protein Powder  1 Can of Coconut Milk 1 Banana 1 cup Blueberries 1/2 cup water Popsicle molds …

Caribbean Fish Tacos

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Right out of my Strong Like Mommy Ebook, These are so delicious, my husband and I gobbled them up and I’m sure if Jackson was old enough he would  have LOVED them too. You can also substitute fish with steak or chicken) – makes 2 or 3 tacos equaling 1 serving. 2 Tacos are about 318 calories with a macro breakdown of 31 gram of Protein, 29 grams of Carbs, and 9 grams of Dietary Fats which make for a great meal on plan! My clients will be the first to tell you that these tacos are delicious and fit into their weight loss plans seamlessly. To find out how you can be a STRONG GIRLS, check out our page or email me to find out more! Ingredients – Homemade Salsa: 1–2 medium-sized tomatoes ½ small yellow onion ½ small jalapeño pepper 1 small minced clove garlic ¼ cup cilantro ½ juice lime ¼ tsp sea salt ¼ tsp fresh ground black pepper 1 tsp of your favourite hot sauce ¼ cup low-sodium vegetable broth Directions: Chop all ingredients …