This is a question I get often from my clients. In terms of how nutrition relates to fitness, there really isn't a one-size-fits-all answer. The simplistic answer would be a proper ratio of protein and carbs, personalized to your specific needsRead More
Now that it is getting cold out I am into soups! I like them for a couple of reasons. One, you can put everything into a pot and just let it cook away (like this recipe). Secondly, you can add whatever you like to complete the meal - more veggies, starchy carbs or a protein option. Let me know what you think!Read More
Powdered Peanut Butter Protien Bars
Make these for breakfast or for a snack.
Makes: 8 Bars
- 2 scoops (60g) of vanilla protein
- 1/2 P2B Powder
- 1/2 tsp baking powder
- 1/8 tsp salt
- 100g sweet potato, cooked, mashed
- 1 cup unsweetened almond milk
- Preheat oven to 350F.
- Add the dry ingredients (protein powder, PB2, baking powder and salt) to a medium bowl, mix well.
- Add the remaining wet ingredients (sweet potato, almond milk, butter, extract, eggs and stevia) to another bowl, mix well. Add the wet ingredients to the dry ingredients and mix until combined.
- Add the remaining wet ingredients (sweet potato, almond milk, butter, extract, eggs and stevia) to another bowl, mix well. Add the wet ingredients to the dry ingredients and mix until combined. The batter will be quite thick. You can add a bit of water or milk to thin it out if it is not spreadable.
- Spray an 8x8 inch baking dish and spread the batter evenly into the baking dish.
- Bake for 25-30 minutes or until a toothpick comes out clean from the centre. Allow to fully cool before cutting into bars. Wrap bars in cellophane and keep refrigerated.
Simple Cottage Cheese Protein Pancakes
Easy to make and easy ingredients to pick up at your favourite grocery store. Change ingredient amounts to match needed macros.
Makes: 1 serving
- 1/2 cup cottage cheese
- 1/2 cup organic gluten free oats
- 4 TB Egg whites
- 1 tsp baking powder
- pinch of cinnamon
It is really cold outside. Most of the time I prefer a fun crunchy salad - but this weather has be craving something warm and made with love. Check out these 3 simple recipes to get your food prep in for the week. They are all chicken to keep it simple - but I am sure you could use ground turkey for the last one. Enjoy!Read More
Ok - this year I am doing something new. I am taking on 10 clients that are SERIOUS about making a change. Using the best coaching skills and tools we are going to work together for 10 weeks to make significant change in fitness and health.Read More
I was asked this week what my thoughts where on having a full on cheat day. Meaning eating everything you want to eat - mostly "bad foods" all day long. Everything that you haven't let yourself eat all week - cake, chips, pizza, etc.
There has been talk in the media and with certain 'diet' plans that incorporate this beloved cheat day. This is just that - a diet plan. They generally suggest eating clean all week and allowing yourself one massive cheat day to eat whatever you desire.
If your goal is overall health or weight loss... I don’t think that cheat days are the way to go.
I have played around with this myself, along with watching others, and these are the things that I found difficult:
- You may think about it all week long and what you are going to eat. This is allowing food to control you - not good.
- You may skip out on social events, because it isn't 'cheat day' and you don't want to risk your self-control.
- You may end up eating way way way more food then you should.
- Most craved cheat food is processed, low quality and lacking in nutrients.
- You may have to recover for a couple of days (sugar hangover)
- You may not be able to perform as well as you usually do (mental, physical, etc.)
- "Cheating" in any form is never hot.
These are just my thoughts on what is like to have a cheat day.
In certain situations - bodybuilder where your goal is to get extremely lean - calorie cycling could be an option. But if you are looking for overall well-being - I would avoid.