BODY
Take a crunchy munch of this high-protein, super delicious, easy-to-make homemade granola! Packed full of good, healthy ingredients, this all-natural recipe will appease your taste buds – minus the guilt.
Most store bought varieties contain unhealthy saturated fats/oils, unnecessary fillers and are high in sugar. Push them aside and give this recipe a stir. Perfectly sweetened with a delightful nutty, crunch in each bite. Enjoy as a cereal, as a topping for smoothies, yogurt and oatmeal or simply as is!
DRY INGREDIENTS: 2 scoops protein powder of choice, 2 cups dry oats, 2 Tbsp cocoa powder, 1/8 tsp salt, ¼ cup crushed nuts of choice
WET INGREDIENTS: ¼ cup natural peanut butter, 1/3 cup maple syrup, 2 tbsp melted coconut oil, 2 tbsp of almond milk, ½ tsp vanilla
Preheat oven 325F. Mix dry ingredients in one bowl. In another bowl, wet ingredients. Combine both and stir until well combined. Spread mixture on a parchment-lined baking tray. Bake for 10 mins, then remove from oven and stir. Return tray to oven for another 5-10mins, until granola is browned.
Enjoy!
BODY, HEALTH
Do you consume enough PROTEIN on a daily basis?
Protein is a vital macro-nutrient, especially when trying to lose weight and/or gain lean muscle.
Below is a breakdown of some of the TOP protein sources, along with nutritional info to set you off in the right direction to achieving your daily protein needs! SAVE and use this as a reference.
- EGGS – Whole or egg whites.Healthy fats, and many nutrients like vitamins A, D, E, choline, iron and folate. One egg (6g); 3 Tbsp egg whites (5g).
- FISH/SEAFOOD – High in protein + heart-healthy Omega 3 fats. Wild salmon, trout, cod, sardines, snapper, sole, shrimp, and scallops.3.5oz serving – Salmon (26g); Shrimp (24g).
- DAIRY (and alternatives) – Protein and calcium-packed! Cottage cheese, yogurt, milk, kefir, low-fat cheese. 1 cup skim milk (8.4g); cottage cheese (26g).
NON-DAIRY ALTERNATIVES – 1 cup oat milk (4g). 6-oz soy-milk yogurt (6g).
- PROTEIN POWDER – whey and vegan options. 1 scoop whey protein (25g); 1 scoop brown rice protein (24g).
- VEGETABLES – Good source of protein, phytonutrients and antioxidant packed! Spinach, kale, broccoli, asparagus, mushrooms, sweet potato. 1 cup asparagus (3g); 1 cup broccoli (2.5g)
Special mention – GREEN PEAS! Lit’ protein powerhouse gems 1 cup (8.6g). Contains antioxidant lutein – supports heart health by fighting cholesterol and preventing plaque buildup.
- NUTS & SEEDS – peanuts, almonds, walnuts, hazelnuts, pistachios and cashews. Heart healthy source of Omega 3 fatty acids + helps blood vessels function properly by lowering LDL (bad) cholesterol, reducing risk of heart disease.2 Tbsp peanut butter (8g); 100g almonds (21g).
SEEDS – chia, hemp, flax, sunflower, pumpkin seeds, superior plant source for iron and zinc. High in protein, seeds such as hemp are packed with an impressive – 3 Tbsp (10g);), while the nutritional crunch of pumpkin seeds delivers – 3 Tbsp (9g).
- LEGUMES – soybeans, lentils, chickpeas, split peas, kidney and lima beans. Wholesome amount of protein, high fiber, low in fat and glycemic index, legumes assists w/ digestion, weight management, lowering glucose and cholesterol in the blood.1 oz chickpeas(3g); ½ cup lentils (9g).
- NUTRITIONAL YEAST – Deactivated form of yeast (won’t ferment or rise, like when baking bread). Sold in powder, granules and flakes; mimics a cheesy, nutty-like flavor. Complete-protein profile. Fat-free, low in sodium and calories + dairy-free, gluten-free. ½ cup (8g).
- ANCIENT GRAINS – spelt, quinoa, millet and amaranth, contain high levels of protein + substantial amount of fiber, iron and zinc. 1 cup spelt (11g), I cup amaranth (9g).
- MEAT SUBSTITUTES – Soy-based foods; tofu and tempeh. Tofu has a neutral taste which can take on the flavor of many culinary ingredients. ½ cup (10g). Tempeh is made from fermented whole soybeans; strong, nutty flavor. ½ cup (15g).
Soy/meat alternative – Seitan; made from wheat gluten. 3oz (20g).
- POULTRY – Protein-dense and good source ofB vitamins and selenium. Chicken and turkey. 3oz skinless,chicken breast (26g); 3oz turkey breast (15g).
- LEAN MEAT – High in protein, great source of iron and zinc. Lean cuts of beef, veal, lamb and pork. 4oz beef (29g); 4oz pork tenderloin (18g).
BODY, HEALTH
A guilt-free, high-protein cookie treat that you can feel ’bout eating… and leaving for jolly ol’ St. Nick too! All you need is 4 simple ingredients – and if you so desire, some delicious chocolate for dipping.
Feast your eyes on this tasty, low-fat recipe below:
- 2 mashed bananas
- 1 1/2 cups dry oatmeal
- 1 scoop of protein powder of choice
- 1/3 cup of chocolate chips
(Optional – 1/3 cup of melted dark or white chocolate for dipping)
Directions – Mix all ingredients in a bowl. Scoop out about 1 heaping tbsp of dough and form into cookie. Place all cookies onto parchment-lined paper. Bake for 12-15 minutes at 325F.
VIOLA – and enjoy!
BODY, MIND
Snacking will help your body stay fuelled and energized. In order to reap its healthful benefits, what you consume and level of activity are important factors into how snacking can support or impede your fitness goals. If you’re sedentary person, sticking to one or no snacks could be the best course of action. Alternatively, if you’re a person who’s active and on-the-go, 2-3 snacks/day may suffice for your lifestyle.
Below are the TOP 4 reasons why snacking can be advantageous to your health and wellness:
- Boosts your metabolism – if you’re eating clean meals every few hours, your body is in a state of burning food for fuel. Thus, amping your metabolism and turning it into a calorie-burning machine.
- Weight loss & satisfaction – when your body and mind are properly fuelled, there is less chance of overeating and/or reaching for indulgent treats to satisfy your sweet/savoury tooth.
- Stabilizes blood sugar – a regular supply of nutrients from food helps to keep sugar levels maintained and avoids mood/energy swings.
- Regulates your appetite – if you’re following a wholesome diet with the addition of snacks, the body will climatize to your healthy-eating regimen like clockwork. Thus, allowing you to understand when and how your body needs to be appropriately fed.
Keep these TIPS top of mind when reaching for your next snack:
- Consume protein-rich, fibrous carbs and healthy-fat snacks to fuel your body + keep you full until your next meal
- Avoid empty calories, high-sugar, processed foods, i.e.. cookies, candy cakes, soda
- Snacks should be about 200-300 calories, 10-20 grams of protein, depending on activity level
- Portion control is key. A snack is a snack, not a meal – think single-serving packs and/or snack bags
- Meal prep – try to pack snacks ahead of time, especially if out and about. If hunger strikes, you can strike back with healthy foods to feed the monster.
- Be mindful – be aware of hunger cues and mindless snacking, i.e. in front of TV
Are you looking to get your diet back on track with a nutrition/fitness coach that’ll steer you in the right direction? Take a look at my nutrition/fitness programs and let’s get to work customizing a meal plan that will achieve, sustain your health goals!
BODY
Never miss a workout again.
With many working from home, gyms closing/re-opening throughout the pandemic and other responsibilities, keeping to your fitness regimen can be a task all within itself. Don’t allow life’s circumstances to hinder your health and fitness goals. Take back control over how and when you’d like to workout – and with WHAT fitness tools!
Here’s a list of gym-equipment essentials you can easily set up in your home that are affordable, even perfect for small spaces.
Dumbbells – An all-around, versatile workout tool for a full-body workout or specific muscle groups. The training options are endless! Great for muscle power, strength and endurance. Upper body – shoulder presses, bicep curl, triceps kickbacks; Lower body – lunges, glute raises, squats.
Resistance Bands and/or Loop Bands – Convenient, compact and portable. Ideal for muscle endurance workouts or assistance to maximize training session. Helps to build balance and core stability. Used of upper/lower body exercises. Loop bands: squats, leg and hip raises. Resistance bands: shoulder lateral raises, back rows, chest flye, bicep hammer curls.
Stability or Bosu Ball – Strengthens muscles, improves balance, posture and core stability. Great for abs, back, glutes, upper and lower body exercises. Try ab crunches, glute bridges, burpees, tricep dips, even great for stretching.
Kettle Bells – Enhances strength and stamina; builds power, improves coordination. Used for stability exercises and upper body workouts like push-ups, rows, curls; lower body such as squats and lunges.
Skipping Rope – Lightweight and portable. Perfect for a good cardio session or used as an active rest in-between sets! Use it Rocky-Balboa style to amp-up your cardio/strength training routine.
Medicine Ball – Helps to promote better balance, coordination and core strength. Can be used in upper and lower body exercises, even partner workouts by throwing weighted ball back and forth (p.s. killer core workout!).
Doorway Upper-Body Bar – Portable and out of the way (unless you’re 7 ft tall!). Multi-purpose equipment to increase strength in chest, back, shoulders, arms and abs. Use it for pull-ups, push-ups, chin-ups, dips, crunches.
Weight Bench (foldable versions available!) – Universal equipment, great for free weight workouts. A definite must-have IMO. Helps to facilitate upper/lower exercises like all-around chest and back exercises, shoulders, biceps and triceps. Can also be used for lower body like leg-ups and single leg lunges. An adjustable bench is recommended.
Exercise Mat – All-purpose and comfortable for your floor workouts, body-weight and/or stretching exercises. Cushions the spine, hips, knees and elbows. Crank out an ab routine, glute/leg circuit, yoga or isometric workout.
Pick & choose or grab them all. These tools are sure to get your heart and muscles pumping. And of course, if you have a bigger space and budget, consider a universal weight machine and/or cardio equipment like a treadmill or rower.
Bottom LINE – No excuses. Even if you have a couple dumbbells and a skip rope, you can move that body and stay on track!
Head over to my FITNESS AND NUTRITION PROGRAMS and check out my plans to help you achieve, sustain optimal health and fitness. All programs are customized, specific to you, your lifestyle and how you want to workout. Home/Gym/Travel options available.
Contact me today!
BODY, HEALTH
Simple, delicious and nutrient-packed! Quick and easy to prepare, this soup has few ingredients; natural, wholesome, real-food eating. This bowl o’ soup will be sure to warm the soul. Enjoy!
- 4 avocados, peeled and pits removed
- 1-1/4 cup frozen peas
- 2 cloves garlic, minced
- 1-3/4 cups vegetable broth
- 1 teaspoon fresh ginger
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon salt
- Top with chopped parsley
Instructions:
- Add the avocados, peas, garlic and half the broth into a blender, blend until smooth or desired consistency. Scrape down the sides of the blender and process to ensure all is mixed well.
- Transfer the mixture to a large pan over medium heat. Add the remaining broth, ginger, black pepper and salt.
- Stir to combine, cook until heated through.
- Transfer the mixture to individual bowls and garnish with parsley
Add a side salad with a slice of whole-grain for a nice, light meal!
