​I’m always looking for delicious, healthy, and quick lunch recipes! How about you?
 
I had to share this one because it’s a winner in all three categories.
 
Plus, you can use it as a jumping-off point for including other ingredients. Roasted red peppers, feta cheese, or pepitas would be delicious additions!
 
TIP #1: If you want to boost the protein, just add 1 or 2 more hard-boiled eggs.
 
TIP #2: As written, this isn’t the best make-ahead salad because of the avocado, which can turn color and get extra-mushy if it sits for more than a couple of hours. Either leave out the avocado or add it just before eating!
 
Energizing Protein-Powered Salad
(makes 2-4 servings)

• 2 Tbsp apple cider vinegar
• 2 tsp Dijon mustard
• 1 garlic clove, minced
• ¼ tsp each salt and pepper
• ¼ cup (60 ml) extra virgin olive oil
• 8 cups (140 grams) salad greens
• 1 14 oz. (400 g) can artichoke hearts, rinsed and halved or quartered
• 1 cup (170 g) rinsed no-salt-added chickpeas
• 2 celery stalks, chopped
• 1 carrot, sliced
• 1 avocado, chopped
• 2 hard-boiled eggs, chopped

 
In a large bowl, add the vinegar, mustard, garlic, salt, and pepper. Gradually add the oil, whisking until well combined.
 
Add the salad greens, chickpeas, celery, carrot, avocado, and eggs and toss to coat with dressing.
 
All that’s left to do is sit down and devour it. :)
 
Let me know what you think.
 
Enjoy!

(serves 1)

• 2 tbsp. dressing (see recipe below)
• 3 cups baby spinach or other dark-green leafy vegetable, cut into bite-sized pieces
• 2.5-ounce pouch water-packed tuna
• ½ cup rinsed cannellini (white) beans
• 1 carrot, peeled and shredded
• 1/2 cup red cabbage , chopped fine
• 3-4 grape tomatoes, cut in half
• 2 tbsp. dressing (see recipe below)

 
For the dressing:

• 1 clove garlic, minced
• 1 tablespoon lemon juice (from ½ medium lemon)
• 1 tsp Dijon mustard, (coarse or smooth)
• ½ tsp maple syrup
• Pink Himalayan salt, to taste
• Freshly ground pepper, to taste
• ¼ cup extra-virgin olive oil

 
Make the dressing: Mix all the ingredients well in a small bowl, using a fork or whisk.
 
Assemble the salad: Toss the greens with the dressing in a bowl, then top with the tuna, beans, and other veggies. Toss lightly and enjoy!
 
I hope you enjoy this recipe as much as I do! It’s one of my go-to’s, especially on warm days.

​I’ve got a quick, easy, and elegant recipe for you today ... that’s also super healthy.
 
It’s loaded with protein thanks to the fish, and the tomatoes contain (among other things) plenty of vitamin C and potassium.
 
You might be tempted to use fresh tomatoes but canned tomatoes actually taste so much better. They are picked at the height of ripeness.
 
Note: You can use almost any white fish in this recipe: haddock, pollock, cod, etc.
 
Mediterranean Broiled Haddock
(serves 4)

• 1 28 oz (794 g) can of whole, peeled plum tomatoes
• ½ cup (120 ml) apple cider vinegar
• ½ cup (90 g) pitted Kalamata olives, sliced in half
• 4 cloves garlic, minced
• 1 Tbsp honey
• Kosher salt and freshly ground black pepper
• 4 6 oz (170 g) haddock fillets (or other white fish), skin removed
• ¾ tsp Italian seasoning

 
Preheat your oven to 425ºF/220ºC. In a 9x13 inch (23x33 cm) baking dish, combine the canned tomatoes, vinegar, olives, garlic, honey, a few pinches of salt, and several grinds of pepper. Set aside.
 
Pat the fish dry with a paper towel and season it with Italian seasoning, and lightly sprinkle with salt & pepper.
 
Place the fish in the baking dish and put the dish in the oven. Bake for about 15 mins, until the fish is cooked through (it should flake easily with a fork). If your fish is thick, it might take a little longer.
 
Serve with a salad and a side of veggies. YUM!
 
Try this for dinner this week! So... good!

Enjoy!

​PROTEIN PANCAKE MIX INGREDIENTS

• 2½ cups (200 grams) rolled oats
• ½ cup (125 grams) plain or vanilla brown rice protein powder
• ¼ cup (50 grams) coconut sugar
• 2 tbsp. baking powder
• 1 tsp sea salt

TO MAKE THE MIX

• Place the rolled oats in a food processor or high-speed blender. Pulse until finely ground.
• Place all of the ingredients in a mixing bowl. Mix well before transferring to a mason jar or other airtight container to store until ready to use!

TO MAKE THE pancakes (1 serving)

• Pour ¾ cup (about 100 grams) of the mix into a mixing bowl and add ¼ cup (60 ml) of liquid (water, milk, etc.). Stir well until it reaches pancake batter consistency.
• You might need to add a little more liquid depending on your protein powder. Using a tablespoon at a time, add just enough to create a fairly thick batter.
• Stir in your mix-ins (berries, nuts, etc.).
• Over medium heat, heat a frying pan that’s been coated with oil or nonstick spray. When it’s hot, add the batter to form your desired size of pancake (silver dollar or one big one!).
• Cover the pan and cook for a couple minutes, keeping a close eye on it. When the edges start to turn brown, flip it over to cook on the other side.
• Place pancake(s) on a plate and top with your favorite toppings and enjoy! 

Show your heart some love this month with this breakfast sundae.
It’s a SUPER yummy breakfast sundae recipe that’s packed with heart-healthy and delicious ingredients.
​
TIP: This also makes a great snack.
​
Here’s a quick rundown of why this sundae’s ingredients are so good for your heart.

​

Quinoa: Studies show that eating whole grains is associated with both lower cholesterol and blood pressure … AND a lower risk of heart disease.

Berries: In addition to being filled with fiber, berries are rich in antioxidants that can protect you from the oxidative stress and inflammation that contribute to heart disease.

Walnuts: First, walnuts have more omega 3 fatty acids than other nuts. And second, studies show that they can help reduce cholesterol and blood pressure. They also appear to be associated with a lower risk of heart disease.
 
Dates: The two types of fiber in Medjool dates can help lower cholesterol and blood pressure, as well as help control blood sugar levels.
 
Yogurt: This fermented food has been linked with healthy blood pressure and cholesterol levels.
 
Pretty impressive, right?
 
Berry Delicious Breakfast Sundae
(Serves 2)

• ½ cup (85 grams) dry quinoa, rinsed and then soaked for 10 minutes.
• ½ Tbsp. coconut oil
• ½ Tbsp. cinnamon
• ¼  tsp sea salt
• 1½-2 tsp maple syrup or honey, divided (optional)

• ⅓ cup (40 grams) chopped walnuts
• 1 cup (150 grams) plain Greek yogurt
• 1½ cups (225 grams) fresh berries (your choice)
• 3 Medjool dates, chopped

Drain the soaked quinoa and then pat it as dry as possible with clean paper towels.

Place the quinoa in a bowl along with the coconut oil, cinnamon, ¼ tsp sea salt, and ½ tsp maple syrup or honey.
 
Roast the quinoa mixture in a medium skillet over medium-low heat for about 8 to 10 minutes, stirring frequently. Add the walnuts about halfway through. These can burn quickly so keep your eye on them -- they should be golden brown.
 
Let cool for about 5 minutes and then assemble your sundaes.
 
Spread half of the yogurt in each serving dish, top with a drizzle of maple syrup or honey, and then add the berries and dates, and sprinkle the quinoa and walnut mixture over the top. 

Who would think that this recipe can improve heart blood flow, possibly eliminating the risk for heart disease including heart attack and stroke.  
The nutrient Vitamin K found in these vegetables may be involved in inhibiting the calcification process (narrowing) that occurs in our blood vessels. So eat up! This recipe makes an amazing side dish option.

Ingredients:
3/4 lb. Brussels sprouts, shredded
2 medium carrots, shredded
1 pear, thinly sliced
2 scallions (green onion), thinly sliced
3 oz. prosciutto, chopped
1/2 C pomegranate seeds or 1/3 C dried cherries
3 T extra-virgin olive oil
juice of 1/2 orange
2 T maple syrup
1/4 C hazelnuts
2 t Dijon mustard
1 garlic clove, minced

Instructions:
In a large bowl, toss together Brussels sprouts, carrot, pear, scallion, prosciutto, and pomegranate seeds or dried cherries. Place olive oil, orange juice, maple syrup, hazelnuts, mustard, garlic, and a couple of pinches each of salt and pepper in a blender container and blend until slightly chunky. Toss dressing with slaw. Makes six servings.

​If you're like me and always looking for healthier meal options for you and your family, I have this perfect stuffing recipe for you this Thanksgiving. This recipe is clean, healthy and packed with nutrients that you and your family will LOVE. It is a great substitute for the nutritionally-lacking white bread recipe. Hope you and your family loves it as much as we do.

​Ingredients:
1 ½ cups brown rice, uncooked
2 cups natural apple juice and 1½ cups water
2 tsp olive oil
1 crisp harvest apple cored and dice
½ cup Brussels sprouts, chopped fine
4 cloves garlic, passed through a garlic press
1 carrot, peeled and chopped fine
1 cup celery, diced
1/3 cup uncontaminated oat bran or wheat bran
½ cup dried cranberries
1/3 slivered, raw almonds
½ tsp poultry seasoning
¼ tsp thyme
Freshly ground black pepper

Preparation:
1. Make rice according to package instructions. Use the combination of 2 cups natural apple juice and 1½ cups water for the liquid.
2. Place olive oil in a large skillet and heat over medium heat. Cook all chopped fruits and vegetables until they are crisp, not soggy. Add cooked brown rice, bran, cranberries, almonds, poultry seasoning, pepper and thyme. Toss well
3. Use as stuffing for poultry.
4. Remaining stuffing can be baked separately in a casserole dish.
Enjoy!

If you are looking for meal ideas to use up the freshly picked tomatoes from your garden this summer, here is a quick and simple one. This recipe is a very simple to prepare and for that, great for any busy household. 

​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.

We all know water is good for us and that we should probably drink more of it. So why, then, do people find it so difficult to sip from what is arguably the fountain of youth?
 
We're all guilty of it -- choosing a can of pop over a bottle of water. But what happens when our kids develop the same habits? Forty-five percent of Canadians drink an average of four or more non-water beverages per day, according to a survey released for Nestle Waters Canada. In the survey, 22 percent of respondents said their child drinks fruit juice the most often.
 
"It's scary to think about, but it does grab my attention," says Sherry Torkos, pharmacist and author of The Canadian Encyclopedia of Natural Medicine. "This issue needs attention because it can lead to larger health threats, especially for kids."
 
Water provides the body with health benefits…just take a look at how water helps:
 
•    It balances body fluids. Your body is composed of about 60 percent water and performs vital functions such as protecting your organs and tissues, regulating your body temperature and carrying nutrients and oxygen to your cells—essentially it keeps your body running like a well-oiled machine.
 
•    It keeps skin looking healthy. Water moisturizes your skin and functions as a protective barrier to prevent excess fluid loss (think free anti-aging cream). In addition, it can keep your skin fresh and smooth.
 
•    It boosts the immune system. Those who guzzle water are at a lower risk of getting sick. This crystal-clear concoction may help fight against flu and other ailments.
 
•    It can help control calories. While drinking water may not be a weight-loss strategy, per se, substituting it for higher-calorie or sugar-filled beverages can help by removing by products of fat, filling you up so you’re not noshing, acts as a natural appetite suppressant and raises your metabolism.
 
Some additional reasons to get enough water throughout the day:
 
1. Maximize your physical performance.
2. Increase the your energy and brain function.
3. May prevent and treat headaches.
4. May relieve constipation.
 
You get it right? It’s important to get enough water, but how much is enough? There is so much information out there about what amount is the right amount, but a good guideline is to drink enough water so that you don’t feel thirsty – you’re body WILL tell you. And keep in mind the right amount of water is going to depend on your activities throughout the day. You’ll definitely need more water if you’re exercising, especially in humid or hot weather, if you’re ill, or you’re pregnant.
 
But, if you’re someone that needs a hard fast rule to go by, “The National Academies of Sciences suggests that women consume a total of approximately 2.7 liters (91 ounces) of water from all beverages and foods each day and that men get approximately 3.7 liters (125 ounces) daily. But these are just general guidelines and are not supported by firm scientific studies.”

Have more questions about hydrating for optimum health? Contact Natatia at Functional Performance Fitness. - she’ll help you get on the road to proper hydration. 

​Ingredients:
2 Tilapia fillets
4 ounces whole-wheat penne pasta or rice brown rice pasta
2 tablespoons olive oil
1 small onion, thinly sliced
2 garlic cloves, minced
2 cups broccoli florets
2 tablespoons Parmesan cheese, grated
1 teaspoon red pepper flakes, crushed
1/4 teaspoon salt
1/4 teaspoon pepper
 
Directions:
Cut each fillet into four pieces and grill.
 
Prepare pasta according to package instructions.
 
Heat oil in a large non-stick skillet over medium heat for two minutes and sauté onion and garlic five minutes, add broccoli, sauté seven minutes, add pasta and remove from heat.
 
Combine remaining ingredients with broccoli mixture and arrange fish pieces over pasta and serve.

When you’re trying to lose weight what doesn’t get in the way right? Whether it’s work, play, kid’s activities, family obligations; the barriers are always there right? These are several of the pitfalls along the way, so let’s break it down to make your weight-loss journey a success.
 
1. So many of us focus primarily on what we CANNOT eat. Throw that idea out the door! First put your focus on eating less and then what you CAN eat. There are plenty of nutritious foods available that are easy to make for breakfast, lunch and dinner. Avocado toast is a great and delicious way to get a jump-start on your morning, a Hummus wrap for lunch, and a savory soup in the evening for dinner…all these are super easy to make and healthy too!
 
2. Guess what? It’s NOT all or nothing. Statistics show that depriving yourself of things you love will typically lead to failure. Don’t deprive, revive! Love pasta? Instead of a creamy fattening sauce, try a whole-wheat pasta with veggies. The herbs and spices will satisfy even the pickiest eater.
 
3. Don’t have a plan? You’re setting yourself up for failure. The pounds didn’t add up overnight and taking them off isn’t going to happen overnight. A solid plan of just a few attainable specific weekly or monthly goals at a time will help you make lifelong habits.
 
4. Don’t cut food groups. Eat balanced meals and snacks that include healthy protein, carbs & fats. Forget the latest diet trend, eat balanced and nutritious meals and you’ll beat the scale.
 
5. Don’t replace meals with green juices and smoothies. Often the ingredients in these are not satisfying leading to eating more later. They often don’t offer the right amount of nutrients and can be loaded with sugar.
 
6. Don’t restrict your calories. Eating less is typically the best way to lose weight, although this is because you’re probably eating too much. But actually restricting your calories can backfire. Think about the quality of the foods you’re eating first.
 
7. It used to be the trend…low fat…remember that? But research is now showing that this isn’t so good for you. There are plenty of healthy and delicious foods high in fat you should have in your diet such as, nuts, avocados, whole eggs, and extra virgin olive oil.
 
When it comes to maintaining a healthy weight there are more benefits than just weight-loss. Many of us will be able to better manage chronic diseases, manage our stress, make new friends, improve our mood, and protect ourselves from future health problems. And this is important for people of all ages! Start implementing healthy eating early in your child’s life, and it’s not too late for you either. Did you know one in four adult Canadians and one in 10 children have clinical obesity, meaning six million Canadians living with obesity may require immediate support in managing and controlling their weight? Don’t be a statistic…you can find delicious and healthy recipes with simple Google search.
 
At Functional Performance Fitness we also offer nutrition guidance, CONTACT NATATIA for more information about the challenges you have when it comes to eating a health diet. We also have some DELICIOUS RECIPES for you to check out!

Ingredients:
Marinade:
1/2 cup Extra Virgin Olive Oil
1/2 cup Balsamic Vinegar
2 cloves finely chopped garlic
2 teaspoons mixed dried herbs, such as thyme, rosemary, oregano or marjoram
Salt and freshly ground black pepper
2 pork tenderloins (10-12 ounces each)
2 red, yellow or green bell peppers cored and cut into 1 1/2-inch pieces
2 medium yellow onions cut into 3/4-inch wedges
1 small eggplant cut into 1-inch pieces
Extra Virgin Olive Oil for drizzling
 
Preparation:
To prepare the marinade, combine the Pompeian Extra Virgin Olive Oil, Balsamic Vinegar, garlic and herbs in a bowl. Whisk until blended; add salt and pepper to taste.
 
Place the two pork tenderloins in a large sealable plastic bag. Pour in half the marinade and refrigerate for 1 hour or overnight, turning the bag occasionally.
 
Preheat oven to 400 degrees F.
 
Pour the remaining marinade over the peppers, onions and eggplant and toss. Arrange the vegetables in a large oiled roasting pan. Roast in the preheated oven for 15 minutes.
 
In the meantime, heat a large non-stick skillet over medium-high heat. Remove the pork from the marinade. Add to the skillet, and brown on all sides.
 
Transfer the pork to the pan of roasted vegetables. Return to the oven for 20-25 minutes or until the pork registers 155 degrees on a meat thermometer. Slice the pork, and serve with the roasted vegetables. Drizzle Extra Virgin Olive Oil over finished dish.

​Salads provide a healthy and easy avenue to gather several of the recommended nutrients.
 
Ingredients:
4 firm, ripe pears (Bosc or Bartlett) peeled, cored and cut into 8 slices
1 teaspoon olive oil
8 cups baby greens
1/2 cup feta cheese, crumbled
1/2 cup walnuts, toasted
Salt, to taste
Freshly ground black pepper, to taste
Choice of salad dressing
 
Directions:
Preheat oven to 400ºF.
 
On a parchment lined baking sheet, drizzle pears with olive oil. Roast in oven until edges of pears begin to brown, but still firm. Cool.
 
Gently toss baby greens and cooled pears in salad bowl. Sprinkle feta and walnuts over salad. Season with salt and pepper. Serve immediately with choice of dressing.
 
Suggested dressings - Ranch, Champagne Vinaigrette and Strawberry Poppy Seed.

You’ve added more fruits and veggies to your diet. You’re eating regularly and eating clean foods, so why is the scale moving UP in the WRONG direction.
 
It’s possible that you’re making several mistakes when you sit down to eat. Below are some “mealtime mistakes” you may be making.
 
• Your portion sizes may be too big: This is most likely the number one reason you’re not seeing big gains in weight loss. You may be eating the protein, carbs and vegetables you’re supposed to be eating, but you’re most likely eating too much of protein and carbs and not enough of the fruits and veggies. Ways to avoid large portions is in the beginning weigh your food. This will help you establish the correct portions you should be eating.
 
• Your not eating healthy fats: So many of us avoid avocado and nuts because their worried about the calories. But the fact is these are healthy fats and they improve nutrient intake, reduce risk of metabolic syndrome and are full of nutrients your body needs. Determine the serving size appropriate for you and add to your diet.
 
• Confusing hunger with thirst: Sometimes your body is just telling you it’s thirsty. It’s important to properly hydrate throughout the day, and think about drinking a glass of water 15-20 minutes before eating.
 
• Not focusing while eating: Are you watching TV, on Facebook or Instagram? Having these types of distractions while you’re eating will only lead to overeating as your body is experiencing a disconnect between your mind and body. It will be easy to miss the signals that you are actually full. So be sure to engage in mindful eating.
 
• Quit the Clean Plate Club: Your body actually knows when it’s full. This will take approximately 20 minutes. This is the perfect excuse to slow down and enjoy every bite of your meal.
 
If you are still struggling with “Mealtime Mistakes” contact Natatia at Functional Performance Fitness for expert guidance on nutrition. 

This is a great side dish for roast beef, pork, or lamb. The original recipe included brussels sprouts and excluded the onions. If you love the flavor of caramelized onions add the onions, but adding the brussels sprouts might be nice too if you aren't already serving another green vegetable as a side.
 
Ingredients:

• 2 pounds sweet potatoes cut into quarters or sixths to make roughly 1 1/2 inch pieces
• 1 pound carrots peeled, split lengthwise, and cut into 1 1/2 inch pieces
• 2 medium onions, peeled and quartered
• 1/2 cup water
• Kosher salt and freshly ground black pepper
• 1 tbsp extra virgin olive oil

 
Directions:

• Preheat an oven to 350 F.
• Combine the potatoes, carrots, and water in a large bowl. Cover and microwave on high for about 10 minutes. Remove and let cool. Dump out water and season the potatoes and carrots liberally with kosher salt and pepper.
• Place the potatoes, carrots and onions in a roasting dish lightly sprayed or rubbed with olive oil. If you are roasting meat, place the onions and as many carrots and potatoes as you can fit loosely around the roast. Do not crowd the meat so much that air cannot circulate around the roast. Place any remaining vegetables in a separate lightly oiled roasting dish next to the roast.
• Roast the vegetables for a minimum of 45 minutes (and up to 2 hours if cooking with a large roast). Remove and serve.