​Ingredients:

• 1 yellow onion, diced
• 2 tsp. olive oil
• 1lb. asparagus spears
• ½ head cauliflower, chopped
• 4 cups organic, low-sodium chicken stock
• Sea salt & cracked black pepper

 
Directions:
1. Snap ends off asparagus. Shave 3 spears with a vegetable peeler to create ribbons, set aside. Chop remaining asparagus.
2. In a large pot over medium heat, sauté onion in oil until translucent. Add chopped asparagus and cauliflower and cook for about 3 more minutes.
3. Add stock and bring to a boil, reduce heat and simmer 20-30 minutes until cauliflower is very tender.
4. Puree until smooth. Season with salt and pepper, and serve garnished with shaved raw asparagus and fresh pepper.

If you’re not a tea drinker already, you might become one after reading this.
We keep hearing about how healthy it is to eat a plant-based diet (or at least more of one)! 

Well one reason is because of special plant compounds called polyphenols, which can have a huge positive impact on your health. 
The good news is, you don’t have to go full-on vegan to get their benefits.
Researchers are still learning more about exactly HOW polyphenols work, but one thing is for sure: they are antioxidants that fight inflammation in your body.
You can find polyphenols in everything from wine, grapes and turmeric to coffee, chili peppers and berries!
… and, you guessed it, also TEA! Especially black tea.

The polyphenols in tea appear to promote the growth of the good bacteria in your gut AND make it harder for bad bacteria (like salmonella) to grow.
Plus, black tea contains properties that help repair the lining of your digestive tract.
​
This recipe also contains other gut-friendly ingredients like cloves, turmeric, peppercorns, and ginger.

Makes 2 servings
1 cup (235 ml) non-dairy milk (carrageenan-free)
1 cup (235 ml) water
 2 whole cloves
1 cardamom pod, crushed
1-2 peppercorns, crushed
½ cinnamon stick ½ tsp turmeric
¼ inch piece fresh ginger, grated
2 tsp coconut sugar
1 tbsp black tea leaves
Splash of pure vanilla extract

Instructions
In a small saucepan over medium heat, combine the milk, water, cloves, cardamom, peppercorns, cinnamon, turmeric, and ginger. Simmer for about 10 minutes. Turn heat to medium low if it gets too hot.
Stir in the coconut sugar, tea, and vanilla, and simmer for another 5 minutes. Strain mixture into cups and enjoy! 
Share a comment below about this recipe. We appreciate it! :)
Natatia Gemmell

​Chia seeds are packed with nutrients. A mere 2 tablespoons pack 8 g of fiber, 4 g of protein, and 2 g of omega-3 fatty acids, as well as calcium, magnesium, and antioxidants — not too shabby for a tiny seed! Even more spectacular than its health value is its thickening ability, which can turn a plain cup of liquid into a creamy pudding. In just a few easy steps, you can make yourself the most delicious and hearty breakfast to keep you full and energized for hours. 

Rolled oats, chia seeds, and cacao nibs make up the base of this breakfast bowl. Although chia seeds don’t provide any flavor, when soaked in liquids, it adds a great deal of texture. The longer you let it sit, the more the chia seed will plump up.

We use almond milk , but you can substitute any kind of non-dairy milk you prefer. For a touch of sweetness, you can add maple syrup or raw honey. 
There are endless variations when it comes to toppings. The fun part comes with the variety of toppings and mix-ins!
​
OATMEAL TOPPINGS GALORE: This chia oatmeal breakfast bowl is topped with granola, blackberries, and blood orange segments. Get creative though - next time try loading your oatmeal with toasted almonds, sliced banana, and a handful of chocolate chunks. And if you're feeling tropical, maybe add some shredded coconut, pineapple slices, and chopped macadamia nuts. Enjoy! 

Ingredients: 

• 1/2 cup gluten-free rolled oats 
• 3 Tablespoons chia seeds
• 2 Tablespoons cacao nibs
• 1 1/3 cup almond milk
• toppings: granola, berries, citrus, nuts

​
Directions: 

1. In a medium bowl, combine rolled oats, chia seeds and almond milk. Fold to combine until ingredients are evenly distributed. Cover and let rest at least 1 hour in the fridge (overnight is best).
2. Divide chia oatmeal between two serving bowls. Add additional almond milk, if desired. Add toppings and serve immediately.
   
   

Roasting adds a savory depth of flavor one can only achieve once a bit of caramelization has occurred, and creates crispy edges, which are a textural delight.

Ingredients:
• 1 bunch Asparagus, Ends Cut Off, Chopped Into 2-3 Inch Pieces 
• 1 Red Onion, peeled and chopped 
• 1 Red Bell Pepper, seeded and chopped 
• 8 oz. Mushrooms (any Kind), quartered or halved 
• 1 medium eggplant, chopped into cubes 
• 1/2 butternut squash, peeled and cubed 
• 3 cloves garlic, minced 
• Salt & pepper, to taste 
• 1 tsp. steak seasoning (your favourite brand) 
• 1/3 cup Olive Oil
 
Directions:
1. Preheat oven to 450 degrees. 
2. Mix all of the vegetables in a large bowl.
3. Drizzle with olive oil, season with salt, pepper, and steak seasonings. 
4. Gently toss to coat all of the veggies. 
5. Spread veggies out on two baking sheets.
6. Roast for 20 minutes, shaking the pans 2x while roasting. If needed, roast for an additional 5-10 minutes.
 
Enjoy!!

We know you’ve been doing your best to eat healthy and exercise, and along with this most likely, this means you’re weighing yourself and seeing some fluctuation. But don’t fret, there are many reasons for this!

• We all know that staying hydrated is super important to healthy bodily functions, but this also means that you if you drink more water one day over another, you may have seen a decrease in weight yesterday because you weren’t hydrated well enough. Remember when you’re weighing yourself you’re not just weighing fat, there is muscle, bones, organs, and fluid being weighed as well. So stay consistently hydrated.

 

• Did you strength train the day before? If so you’re body is doing it’s natural physiological thing…when you strength train the intensity of it can cause inflammation, which isn’t a bad thing in this case. It means your muscles are recovering from the tiny tears created by the workout and rebuilding it’s fibers, that is making muscle!

 

• You may be surprised about how much sodium is packed into foods, even foods you wouldn’t have guessed. It’s possible you may just be eating too much salt. Too much salt results in a bloated belly, and a few extra pounds. Remember packaged foods typically have loads of salt, shop the perimeter of your grocery store and you’ll find the healthiest foods with the least sodium.

 

• Carbs. We all have a love hate relationship with them right? But you do know you also know you should be eating complex carbs that provide you with fiber and energy, and too many of the simple carbs means you body makes up for it by retaining water. Water retention equals an increase in the scale.

 

• If you don’t have regular trips to the bathroom and you’re constipated, that will show up on the scale. Remember to include foods rich in fiber like spinach and other greens, sweet potatoes, beans, peas and lentils, and seeds such as chia and flax.

 

• For women, it could be that time of the month. Prior to your period weight can increase just due to hormones…wait to weigh yourself after you have started your cycle.

 

• Did you know just the weekend can make a difference? Weights tend to go down during the workweek, Friday being the lowest point and Monday being the highest.

 
Need help understanding nutrition and the scale? Contact Us at Functional Performance Fitness so we can discuss which of our programs, both fitness and nutritional will work best for you. Functional Performance Fitness has many programs for nutrition, exercise and recovery – contact us now!

Feasting on Fruit using just 13 ingredients with only 230 calories and 85 minutes of your time.

A fun and healthy recipe to make and share with the kids!
​
Ingredients

• 1 cup pitted dates
• 1 cup water
• 1/2 cup cacao (or cocoa powder)
• 3/4 cup oat flour
• 1 teaspoon vanilla extract
• 1 tablespoon baking powder
• 1 cup purple sweet potato (baked and mashed)
• 2 tablespoons maple syrup
• 6 tablespoons milk (non-dairy)
• 3 green grapes (or kiwi berries)
• mini chocolate chips
• chocolate
• sprinkles

Brought to you by Yummly!

​Beets contain a unique phytonutrients pigments. These pigments can provide powerful antioxidant protection. They are particularly rich in folate acid, excellent in B1 & B2 vitamin important for a healthy heart and essential for normal tissue growth. Not only are beets are high in nutrients, but are very low in calories. 1 cup of cooked beets contains 75 calories. Enjoy this meal for breakfast, lunch or dinner!
 
Ingredients: 
• 1 lb. beets, washed, peeled and diced 
• 1/2 lb. Yukon Gold potatoes, scrubbed and diced 
• 1 sweet onion, diced 
• 3-4 cloves of garlic, smashed and chopped 
• Beet greens (from 6 beets), chopped 
• 5-6 kale leaves, ribs removed, chopped 
• 1-2 Tbsp. olive oil 
• Handful fresh parsley 
• 3-4 fried eggs
 
Directions: 
1. In a fry pan, put in diced raw beets and potatoes with plus enough water to cover them (about 3 cups). Season with salt and bring to a boil and cook for about 7 minutes. 
2. Drain and set aside the beets and potatoes. 
3. In the same pan, add olive oil, onion and garlic and sauté for a few minutes. 
4. Add in kale and beet greens, and cook until wilted (2- 3 mins). Set aside. 
5. Heat oil in the fry pan over med-high heat. Add back potatoes and beets and press firmly into a layer, and allow the veggies to brown. Once crispy, flip to the other side. 
6. Add kale and beet greens, stirring to combine. Let the entire mixture crisp up for another few minutes. 
7. Top with 3-4 fried eggs and parsley. Serve immediately and enjoy!!

You’ve been working really hard on getting the weight off right? You’re either doing it while on a specific diet, just eating less in general, and/or exercising regularly. And this is all great, it’s probably working. But what happens when you’ve reached your goal and it’s time for weight maintenance? Studies show that you can lose weight on almost any diet, but when it comes to long-term management this is where we fail the most.
 
Why is the weight loss so hard to maintain?

• Your metabolism slows – as your body becomes more efficient you stop burning all those calories.
• Hormonal changes – you’re now more likely to feel hungry and less likely to feel full on the foods that you did before.
• It’s becomes harder to distract yourself from food if its there.
• Food becomes more pleasurable and harder to resist.

 
So now that you know these things, what can you do to maintain the weight loss?

• Set a long-term goal – no Whole 30 here!
• At the beginning start creating habits – starting with two weeks of tracking EVERYTHING that goes into your mouth. Then your next habit, then next…
• Incorporate lots of protein (chicken & turkey are great sources), and eat carbs (veggies & fruit) and healthy fats (eat those avocados!) in every meal.
• Make a weekly meal plan and stick to it.
• Make sure your exercising at least three times a week for at least 20 minutes.
• Incorporate strength training in your weekly exercise – gaining muscle will keep your metabolism ticking.
• Don’t freak out during setbacks, they happen, you’re only human.
• Don’t forget your water!
• Remember to get the proper amount of sleep for your age.

 
If you reached your weight goal and need some extra nutrition or exercise support Contact Us at Functional Performance Fitness to talk about your goals. Functional Performance Fitness has many programs for nutrition and exercise – contact us now!

​Bosc and Comice pears are in season in the fall!

Delicious & Healthy Baked Pears
(serves four)

​Ingredients:
• 2 large ripe pears
• 1/4 tsp. ground cinnamon
• 2 tsp. honey
• 1/4 cup crushed walnuts
 
Directions:
1. Preheat the oven to 350°F.
2. Cut the pears in half, and place on a baking sheet (inside facing up)
3. Using a spoon, scoop out the seeds.
4. Sprinkle with cinnamon, top with walnuts, and then drizzle 1/2 tsp. honey over each pear.
5. Bake for about 30 minutes. Remove, cool & enjoy!
 
DELICIOUS!

You may think that eating healthy means eating becomes boring, but it really doesn’t have to be that way. Below are some ideas on what foods to swap out to cut calories while still eating delicious (and healthy) food.
 
Here are some easy swaps that save big calories:

• On Taco Tuesday try swapping ¼ cup sour cream for a ¼ cup low-fat Greek yogurt. You will experience the same flavor and save 80 calories! (Honestly it tastes the same!)
• Everyone loves mayo on their sandwich, but think about swapping 2 tablespoons mayo for 2 tablespoons hummus and save 120 calories. You can even make your hummus at home to avoid the high sodium store bought brands, and chickpeas have a lot of fiber.
• When baking use applesauce instead of oil. You’ll save 455 calories in a ¼ cup and deliciously moist breads.
• Even though many of the calories come from fat in this compact beauty, an avocado provides healthy fat and lots of vitamins and minerals. Try using ¼ cup of mashed avocado in place of ½ stick of butter and save 305 calories!
• Need breadcrumbs for tonight’s recipe? Make your own substituting a ½ cup of Italian style breadcrumbs with ½ cup old-fashioned oats (coarsely ground) with a pinch of Italian seasoning. You’ll get the same deliciousness and save 70 calories.
• Pasta is a hard meal to give up and guess what? You don’t have to! Substitute 1 cup of past with 1 cup of zucchini noodles and save 196 calories. Your kids won’t even notice the difference!
• Cauliflower is all the rage from cauliflower rice to cauliflower pizza, but did you know you could substitute ½ cup of Alfredo sauce with ½ cup cauliflower sauce, and save 125 calories!? Here’s a yummy recipe to try!
• Granola sounds like a healthy option, but what’s better for breakfast? Good old-fashioned oatmeal. You’ll not only save calories, but you’ll get away from the processed granola that often is not as healthy as we think. 
• Like to enjoy a steak every now and then? Try grass-fed beef to save about 92 calories.

 
These simple swaps should be easy to incorporate into your healthy lifestyle. But if you are looking for more information on how to make these simple food changes Contact Natatia at Functional Performance Fitness to talk about your nutrition goals!

​A delicious side for your summer BBQ!
​(Servings 2-4)

​Ingredients:
• 1 head romaine lettuce (organic if possible, separated into individual leaves)
• 1/2 cup beet store bought hummus (no preservatives)

• 1 cup halved cherry tomatoes

• 1/2 cup alfalfa sprouts

• 1 cup shredded carrots
• 3/4 cup red cabbage, thinly sliced

• 1 ripe avocado, cubed

• 1 tbsp. hemp seeds
 
For the Sauce:
• 1/3 cup tahini
• 2 tbsp. lemon juice
• 1 tbsp. maple syrup
• Pinch sea salt
• Water to thin, if needed
 
Directions:
1. Prepare sauce by whisking tahini, lemon juice, maple syrup, and salt in a small mixing bowl. Add water 1 tbsp. at a time, until dressing thickness is to your liking. Taste and adjust flavor as needed. Set aside.
 
2. Arrange lettuce “boats” on a platter, and begin filling with 1-2 tbsp. of hummus. Top with lots of veggies.
 
3. Drizzle the dressing over the top, and serve.