Tag Archives: healthy eating

My New Waistline Journey

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I was at a social event last week, the official opening of the Muskoka North Good Food Co-op that I can’t be more proud to be a part of and my favorite place to grocery shop. I was talking with some lovely ladies and one of them said skinny doesn’t mean healthy. I can’t agree more, but your ideal weight will make you feel your best so you can do ALL the things you want to do. This is a journey towards health, which so often leads to weight loss and connecting with your body. There’s 10 years and 30 pounds between my before and after photo. This is my journey.

When I left home for college I didn’t know very much about cooking or what to eat. Grocery shopping was a steep learning curve. My mom did a good job of feeding me, I just never took the interest or time to learn. My roommates were the same. We made a lot of instant food and even got excited about enjoying instant mash potatoes and gravy for dinner. Just instant potatoes and gravy. I gained 20 and then 30 pounds in that first year.

Nothing changed for me for a couple of years, until I got a new roommate who was used to cooking for her family through high school. We were eating proper meals on a regular basis. My weight started going down naturally, but we were still eating lots of junk too between our regular good dinners. My muffin top never went away, I started to realize the power of food.

I learned to really understand the power of food when I started back country camping. I was studying Outdoor Recreation and Leisure, we did a lot of field trips in the form of wilderness camping. We learned the importance of food and food stress in a groups. We spent a lot of time discussing what to eat on these trips and how much to bring, planning everything out for three days in the wilderness. Out there, eating this food is when I felt my best. We put thought into our protein intake and nourishing our bodies while being physically active. I had scraped the surface of wanting to learn about nutrition.

After University I worked in the outdoor education/recreation field, it was physically demanding, and now I knew how to keep fed and how to feed a hungry crowd. I didn’t know how to cook or grocery shop very well yet. I never read ingredients or labels, just the sale prices. Because of how active I was, I was in my best physical shape ever; but I was tired a lot and had lots of crazy cravings. I needed a break, I used my savings and my partner and I traveled the Caribbean for 2 months.

I didn’t want to go back to the exhaustive work I was doing. I wanted to start a business and I wanted to learn about nutrition. I studied nutrition for a year when we returned home. I learned so so much I never knew or thought to ask before. I was so worried about gaining back the 30 pounds I lost by leaving my active lifestyle, but I learned how to fuel my body. I don’t feel exhausted any more, I don’t get the cravings I used. I don’t get “hangry” (hungry + angry) like I used to. I enjoy cooking (most of the time) now after all I have learned. My waistline is as trim as it has ever been. I now wear a smaller pant size then I did when I was in high school. Eating clean and whole food without feeling deprived and still indulging in wine and ice cream has got me feeling and looking my best ever.

I’m so inspired to share everything I’ve learned about nutrition and the food industry. I want all women to feel awesome in their bodies. Life is short, you deserve to feel your best. I want to help you get there. I will be spilling secrets on My New Waistline webinar this week.

Monday Oct 29 at 10:00am
and
Thursday Nov 1 at 8:00pm

Can’t make it? Sign up anyway for the replay to watch at your leisure.

Wishing you your best health and a slim waistline! I’m rooting for you. I feel very vulnerable sharing my story with you, but I know it’s important. I want to support you in your journey. Mine spans 10 years, it is unique and yours will be too. Let me guide you on your weightloss journey, so you can feel your best to do ALL the things you want.

New Waistline Webinar

CLICK TO SIGN UP

 

 

 

Healthy Tips to Hold onto when your Routine is Gone

Have the holidays messed up your routines?

Just like in nature we go through seasons in our lives. Through periods of change it can be hard to hold on to what makes you feel good. You lose focus on yourself and draw your attention to the change in your life. Yourself often seems like the easiest thing to shift your priorities away from.

When your routine fades and your busy keeping up, start with baby steps to get back on track.

Carry around a water bottle, sip on it all through the day. This is the most important thing you can do for yourself. Hydrate! There’s nothing more important and where you will feel the biggest difference. Never get into the car without a water bottle.

Rest. Sorry to say it, because you might be thinking “yeah right!?” who has time for that. Make time, go to bed early, don’t worry about your messy house, have a bath. You can’t give from an empty cup. What self care practices recharge your battery? Do it.

Eat Breakfast. Whatever you can manage. Something with protein in it to start your day is best. Eggs, nuts and seeds, peanut butter, almond butter, or greek yoghurt. Oats have a little protein in them and you can add lots of things that do.

If you don’t eat breakfast your body goes into survival mode and will use as little energy as it can get by with and store the rest. This storage becomes fat. Your body gets concerned when you don’t eat and enters the survival mode not knowing when you will eat next and when you do it will continue to store energy instead of use it. Humans are capable of living without food for three weeks. To get your body out of survival mode you need to eat consistently, especially breakfast.

Here a couple of recipes to help.

Power Oats

Don’t use quick oats, they have been stripped of fibre and nutrients in the processing. Regular oats or steel cut oats are best. 1/2 cup per person works well and double the amount of water. (1 cup of oats add 2 cups of water) Let simmer on medium heat until  it becomes the consistency you like best.

Ingredients you could add:
hemp seeds
maple syrup
honey
cinnamon
pumpkin seeds
any nuts and seeds (I really like walnuts in my oats)
dried cranberries
fruit of any kind
greek yoghurt

Get creative try new things.

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Smoothies

Ingredients:
frozen strawberries
frozen blueberries
frozen mixed berries
celery
kale or any leafy green
unsweetened coconut milk
unsweetened almond milk
cinnamon
lemon
any fruit

Most Important Ingredients contain protein:

chia seeds
pumpkin seeds
hemp hearts
soft tofu (non GMO)
almond butter
any nuts or nut butter
walnuts
plant based protein powder

Strawberry Almond Smoothie
Serves 1

2 tablespoons unsalted almond butter
3/4 cup light unsweetened coconut milk
1/2 cup unsweetened almond milk
1/2 cup frozen organic strawberries
2 tablespoon help hearts
2 tablespoon chia seeds

Blend together until smooth. Enjoy.

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Strawberry Green Smoothie
Serves 1

1 cup of Kale
1/2 cup of strawberries
1/2 banana
1/2 lime wedge (peeled)
1 cup almond milk
small hand full of walnuts

Do you want to feel better than you do now? More energy, less fatigue, and more vibrant.

Click to get my FREE 3 Day Fatigue Fighting Meal Plan.

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Homemade Chicken Soup

I love cooking a whole chicken in the oven, it takes longer but it’s juicer and then you can make soup afterwards! Pulling a whole chicken out of the oven and carving it up, makes dinner feel like an occasion, it’s a great one for company. Especially if you can tell them a few months ago the chicken was running around your yard, it’s something I can do for the first time.
I know at least four people who were vomiting for at least 24 hours last week. One of them was my partner who didn’t leave the couch for a whole day; he was begging for gingerale and chicken noodle soup when I got home from work. Lucky for him I’ve been keeping homemade chicken broth in the freezer.
Ever wonder why chicken noodle soup is what a lot of people want when they are feeling ill? I learned some of the energetics of food, when you consider the energy that is in your food as it grows and you are what you eat. Chickens are light, move quickly, and have a lot of bounce in their step. You want some of that energy when you’re feeling sick.
Chicken Soup
Broth:
After having a whole roasted chicken for dinner, put the carcass, bones, skin, and any meat you’re not going to eat into a slow cooker (or croc pot). Add enough water to cover the carcass, set it to cook over night for as long as the longest setting allows. Mine will cook for 10 hours. You will have the best chicken broth in the morning full of good healthy fat and nutrients. Once finished, with a slotted spoon remove all the bones.
Now you have concentrated chicken broth, if you are not going to make soup right away, put it into containers and freeze it until you want chicken soup.
Chicken Soup:
You can have whatever you like in chicken soup, if you want onions, I would saute them in a little olive oil before adding the broth. For plain chicken noodle soup, put the broth in a pot (frozen or not) add equal amount of water. Once the soup comes to a boil (if it’s frozen everything is melted) add your noodles of choice. I like egg noodles in chicken soup. Add salt and pepper, once the noodles are cooked it’s ready to enjoy.
For more great recipes get my Free Fatigue Fighting 3 Day Meal Plan. Click Below.
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Homemade Pizza

This is one of my all time favourite recipes that I learned when I first started getting into and enjoying cooking. Realizing how delicious and easy homemade food can be. One of the best things about this recipe is that the making of it can turn into a kitchen party with the help of lots of hands and then enjoying homemade pizza together. There is something really energizing about making food with and for people you care about, we talked about this extra vitamin in my nutrition schools as vitamin “L” for Love. It’s nourishing in a way that goes far beyond food.
Pizza Dough makes 3-4 medium pizzas
Ingredients:
1 8 gram yeast packet
1 teaspoon sugar
4 cups flour – I like to use whole wheat
1 tablespoon olive oil
pinch of salt
Directions:
Stir 1/2 cup of warm water, sugar and yeast together in a small bowl. Let sit for 10 minutes, it will double in size. Put 2 cups of flour in a mixing bowl. Once the yeast mixture has risen add 1/2 cup of warm water and olive oil to the small bowl. Pour into the mixing bowl with flour and mix together with a wooden spoon and then your hands. Once the dough can be kneaded into a ball add 1/2 cup of flour. If it still feels sticky add another 1/2 cup of flour until it no longer feels sticky. Knead it for 5-10 minutes. Let it sit in a mixing bowl with a clean dish towel over top for at least 1 hour or a few hours at room temperature to rise.
Once dough is risen:
Pre-heat oven to 475 degrees F. Divide by how many pizzas you want, roll the dough out on a surface sprinkled with flour with a rolling pin. Or an empty wine bottle if you don’t have a rolling pin. Place onto a baking sheet, add toppings. This is where you can get creative and your options are endless. I like to brush olive oil around the edge and sprinkle some sea salt over it. My favourite is to use pesto as the sauce, spicy sausage already cooked, broccoli, mushrooms, mozzarella cheese and goat cheese. Cook in the oven for 10 minutes. Look for the crispy crust and bubbling cheese. Let it cool (because it will burn the roof of your mouth), enjoy! – my mouth is watering for pizza, I really do love this recipe and hope you enjoy it too.
Want more delicious and good for you recipes to boost your energy? Click Below!
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Beef Stew

This recipe will make you feel warm and powerful inside. I love a good hearty winter meal that is simple to make and requires no cooking!
Ingredients:
Stewing Beef (hormone and antibiotic free)
onion
mushroom
garlic
corn
cabbage
potatoes
Directions:
Place frozen stewing beef in the croc pot, turn croc pot on high heat for 6 hours. Chop up the onions and other veggies throw in on top. Add 2-3 cups of water add organic bouillon cube for more flavour and herbs. I like to throw in tyme and basil if I have it. Let it stew in the slow cooker for 6 hours and enjoy!
Tip: When it comes to bouillon cubes check the ingredients! Avoid Monosodium Glutamate (MSG), I’ve seen a lot of crap in bouillon cubes. I only get organic cubes now.
Want more good for you and delicious recipes? Click below to get my 3 day fatigue fighting meal plan!
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Bacon Squash Stir-Fry

I will admit that bacon is not healthiest meat option, but everything in moderation. This is my partners favourite way to eat spaghetti squash, so I always just make sure to add as many veggies as I have and everything balances.
Ingredients:
bacon
onion
mushroom
garlic
ginger
red pepper
broccoli
hot pepper
Spaghetti Squash
Directions:
Turn your oven to 350 to bake the spaghetti squash. If it is really tough to cut in half, poke holes in it with a fork and put it in a pan with small amount of water that covers the bottom of the pan and put it into the oven as it’s heating for 5-10 minutes. Remove, cut in half, scoop out the seeds. Rub olive oil onto the squash, salt and pepper, place it face down on a baking sheet, bake for about 30-40 minutes or until it is soft. Cut your bacon in to bit size pieces and fry in a large frying pan on medium heat. Add the onions, garlic and ginger, mushrooms, then red peppers. Add the broccoli once everything else is mostly cooked. You can put whatever veggies you want or have into this. Once the broccoli is bright green, scrape the spaghetti squash into the pan. Pour some sauce over it if you want or eat it as it is, there will be loads of flavour with the bacon and veggies. Enjoy!
Want more tasty and healthy recipes! Check out my 3 Day Fatigue Fighting Meal Plan. HERE
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No Sugar Added Dark Chocolate Fudge

This is the simplest fudge I’ve ever made. It’s very rich and you only need a little to satisfy your sweet tooth. You can feel good about the sugar content, it is just the dark chocolate chips. I just love it, and I think you will too!

Dark Chocolate Fudge

Ingredients:
3 cups dark chocolate chips
3/4 cup full fat coconut milk
2 tbls coconut oil

Directions:
Place chips in large bowl. Combine Coconut milk and coconut oil in microwave safe bowl and microwave until hot, about 1 1/2 minutes. Pour hot mixture over chips and let stand 2 minutes. Mix until totally smooth. Line mini muffin tin with mini liners. Fill each liner to the top. Freeze or refrigerate until set. Store in fridge or freezer. Sprinkle a little sea salt over each if desired. Enjoy!

Want more easy and delicious recipes? Check out my 3 day fatigue fighting meal plan complete with recipes, click below.

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3 Ways to Cook Kale

When I first decided to clean up my diet I knew I had to add more greens. Kale has built up a reputation of being a “super” green. So I knew I should start eating kale.

I was most intrigued by kale chips, which is now my favourite way to eat kale, but there are many ways to eat kale.

Boiled or Steamed

Wash it, tear it from the stem and throw it in a pot of boiling water. This is the simplest way to eat kale. I will do this with pasta or throw it in with rice as it’s boiling. The kale will take about 5 minutes to cook to be soft and edible. Don’t bother with the stems, they are extremely tough. It’s also good on its own as a side. Cover the bottom of a frying pan with water, bring it to a boil and fill the pan with kale, let it steam until soft, add salt and pepper or any desired seasoning.

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Raw

You have probably noticed how tough kale is, and maybe you’ve tried to eat it raw and thought this doesn’t seem edible. The secret to eating raw kale is once you have rinsed it clean, torn it away from the stem into bite size pieces and put into a bowl, pour a table spoon or so of olive oil and squeeze half a lemon over it. Massage the oil in with your hands, this actually takes the toughness away. You can than add more salad ingredients to it or just eat it on its own.

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Baked

This is my favourite, crispy kale chips. A great snack or side dish.

Kale Chips

Ingredients:
1 bunch of kale
1 table spoons of coconut oil
1 table spoon of sea salt

Preheat oven to 350. Spoon 1 table spoon of coconut oil on a baking sheet and put in oven to melt. Rinse kale and tear into chip size pieces avoiding the hard stem. Bake for 10 minutes, check chips and stir. Bake for 2-5 more minutes. It’s a very fine line between great crispy kale chips and burnt kale chips, watch carefully when returning to the oven.

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For more healthy recipes try my fatigue fighting meal plan!

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Zucchini Noodle Stir fry with Peanut Sauce

If you haven’t had peanut sauce and you like peanut butter, you HAVE to try this. It’s delicious (I get specific cravings for it) and surprisingly easy to make. It was first made for me by family and then I started to get cravings for it and learned to make it on my own.

PEANUT SAUCE
serves 4

Ingredients
1 1″ piece of ginger peeled and chopped roughly (doesn’t need to be fine, it’s all going into a blender)
1 garlic clove
1/2 cup peanut butter
2 tablespoons of soy sauce
juice of 1 lime
1/4 – 1/2 teaspoon crushed red pepper flakes

Direction
In a blender or food processor blend ginger and garlic together to start until it is finely chopped. Add all other ingredients and 1/3 cup of water. Blend together. If the sauce seems too thick add 2 tablespoons of water, beware of adding too much water. Can be stored in the fridge for a few days, serve at room temperature.

Zucchini Noodle Stir fry

Ingredients:
2 zucchini
1 onion
mushrooms
peppers
broccoli

Directions:
You can use any vegetables you want. The key to good zucchini noodles is using a spiralizer. I’ve tried for the same effect using a cheese grater and it’s weird. Ask around to borrow one, you will fall in love with it. Ask Santa for one, it’s a kitchen tool I wouldn’t give up. Spiralize your zucchini first so you are prepared when the frying begins. Start with your onions in a pan with your oil of choice, I always use coconut oil for frying. As your onions are getting soft chop your other veggies how you like. You can use any vegetables you want or have in your fridge for this, don’t get caught up in the ingredients. Add the zucchini noodles last once everything else is cooked, they don’t take long. Once the zucchini noodles are soft toss in the peanut sauce. Beware not to over do the zucchini noodles, they will become mush. They will be cooked in under 5 minutes.

For more great healthy recipes check out my fatigue fighting 3 day meal plan

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SQUASH AND APPLE SOUP WITH MAPLE

serves 4-6

Ingredients:
2             onions, chopped
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1            Large Butternut Squash; peeled and cubed
2            Apples; peeled, cored and cubed
2            cloves garlic
4 cups    vegetable broth
t tsp        fresh thyme
1 tsp       salt
1/4 tsp    pepper
3 tbsp     maple syrup
1/2 tsp    pumpkin seeds

Directions:
In a large pot, cook onions in butter over medium heat until soft, about 5 minutes. Add squash, apples, garlic, broth, 1 cup of water, thyme, salt and pepper: bring to boil. Reduce heat, cover and simmer for about 20 minutes or until the squash is tender. Let cool slightly, blend, an immersion blender is easiest. Stir in maple syrup and nutmeg, serve garnished with pumpkin seeds.

This is a really nice fall soup when squash and apples are in season. Double or maybe even triple the batch and put left overs in your freezer for when you want it again. Make it your own, change up the ingredients as you see fit, I’m going to try ginger and garlic next time, because I love ginger and I have a really nice organic chunk of it that I got recently.

For more healthy an delicious recipes try my 3 day fatigue fighting meal plan below!

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