What should you be eating post workout?

What should you be eating post workout?

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 needs

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RECIPE: PB Sweet Potato Soup

RECIPE: PB Sweet Potato Soup

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!

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Recipe: Powdered Peanut Butter Protein Bars

Powdered Peanut Butter Protien Bars

Make these for breakfast or for a snack.

Makes: 8 Bars

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Prep time:

Cook time:

Ingredients:
  • 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
  • 2 Tbsp melted butter
  • 1 tsp almond, caramel, vanilla or your favourite flavour of extract
  • 1 tsp almond, caramel, vanilla or your favourite flavour of extract
  • 1 whole egg 2 Tbsp Egg Whites

    Instructions:
    1. Preheat oven to 350F.
    2. Add the dry ingredients (protein powder, PB2, baking powder and salt) to a medium bowl, mix well.
    3. 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.
    4. 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.
    5. Spray an 8x8 inch baking dish and spread the batter evenly into the baking dish.
    6. 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.

    For Macronutrient information - View Recipe on MyFitnessPal

    Recipe: Simple Cottage Cheese Protein Pancakes

    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

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    Prep time:

    Cook time:

    Ingredients:
    • 1/2 cup cottage cheese
    • 1/2 cup organic gluten free oats
    • 4 TB Egg whites
    • 1 tsp baking powder
    • pinch of cinnamon

    Instructions:
    1. Blend.
    2. Fry.
    3. Enjoy.

    For Macronutrient information - View Recipe on MyFitnessPal