I’ve got a good one for you today! It’s a DELICIOUS, no-cook lunch or dinner recipe.
CONFESSION: I stole this idea from chef Guy Fieri. Except I mixed it up a bit to make it:
It’s called the Kitchen Sink Salad because you can put basically anything you want in it.
It's a perfect time of year when we are overloaded with vegetables from our garden and fresh from the farmer's market.
Feel free to make it your own because you really can’t go wrong. You can add any veggies from your fridge.
Some leftover roasted sweet potatoes would be really good. Or sprinkle on some dried cranberries! Yum.
To make it vegan, swap some crispy tofu or quinoa for the chicken.
(makes 2-3 large salad servings)
For the dressing:
Handful of fresh basil or parsley
½ cup (120 ml) balsamic vinegar
Juice of ½ lemon
1 clove garlic, minced
1 tbsp Dijon mustard
½ teaspoon salt
Dash of freshly ground pepper
½ cup (120 ml) extra virgin olive oil
For the salad:
1 (12 oz) (340 grams) package mixed baby salad greens
1 medium cucumber, peeled, cut in half, and diced
1 large tomato, diced
½ - ¾ cup (85 grams) chopped cooked chicken
1 cup (260 grams) rinsed & drained cannellini beans
12 black olives, pitted and halved (optional) (can swap for avocado!)
2 tbsp pecans or walnuts, chopped
2 tbsp goat cheese
Make the dressing:
Place all the dressing ingredients except olive oil in a high-speed blender. Pulse until combined. Turn on the blender and slowly drizzle in the olive oil until emulsified. Pour into a container and keep in the fridge until you’re ready to use it. (You’ll have leftovers!)
Make the salad:
In a large bowl, toss together the salad greens, cucumber, tomato, chicken, beans, and olives. Add the dressing right before you’re ready to eat it. Top with the nuts & goat cheese.
👩🏾🍳 🍲 This is a completely different take on chicken noodle soup – it’s rich, creamy, and exotic. It's one of my Caribbean comfort foods!
💡 TIP 1: Pick up some spiralized veggie noodles at the grocery store to cut down on prep time. This soup is especially good with sweeter vegetables like yellow squash or sweet potato.
✅ TIP 2: Make sure you SHAKE the can of coconut milk for a minute before opening to help incorporate the coconut “meat” into the liquid.
COCONUT CHICKEN ZOODLE SOUP
(makes 4 servings)
1 tbsp coconut oil
2 cloves garlic, minced
1 tablespoon fresh minced ginger
2 stalks lemongrass, tender white inner bulb only, finely minced
1 small yellow onion, minced
2 stalks celery, chopped
2 medium carrots, chopped
1 tsp turmeric
¼ tsp cayenne pepper
½ tsp sea salt, plus more to taste
1 (15-ounce) (425 gram) can full-fat coconut milk, well-shaken
4 cups (950 ml) low sodium chicken or vegetable broth
1 lb (455 gram) boneless, skinless chicken breasts
3-4 cups (300 to 600 grams) of spiralized vegetable noodles
2-3 tbsp lime juice
Dash of hot sauce
Melt the coconut milk in a large pot over medium-high heat. When it’s hot, add the garlic, ginger, lemongrass, onion, celery, and carrots, and saute for 5-7 minutes until the onion softens and begins to caramelize.
Stir in the turmeric, pepper, and salt, mix well to combine and pour the coconut milk, broth, and chicken breast. Cover and bring to a boil. Once boiling, remove the cover, reduce heat, and simmer for about 30 minutes.
Remove the chicken breasts with a slotted spoon and place them on a cutting board. Add the spiralized vegetable noodles to the pot to simmer.
Using two forks, shred the chicken. Return the chicken to the pot and continue to simmer until the noodles are tender.
Add the lime juice and hot sauce, and taste. Adjust seasonings, adding salt, pepper, or more hot sauce as needed. Serve and enjoy!
Even if you aren’t a fan of the soft texture of most tofu, you will LOVE this crispy version – especially when it’s topped with flavorful peanut sauce.
You can use almond butter instead of peanut butter if you prefer. Also, I’ve kept it vegan by using maple syrup, but honey also works.
For a complete one-dish meal, try adding 2 cups of steamed broccoli to this recipe just before adding the sauce to the pan.
CRISPY THAI TOFU
Make the sauce: While it’s drying, prepare the peanut sauce.
Mix together all the ingredients except the water, stirring vigorously.
Add water a little bit at a time until you get a thick, pourable sauce.
Taste and adjust seasonings.
Cook the tofu: Heat the oil in a non-stick pan. Brown the tofu on all sides, 2-3 minutes on each side. Don’t sauté – instead, let it crisp thoroughly on each side, flipping it with tongs.
When it’s crispy on every side, pour the sauce over it and serve.
Don’t you love it when your goals and taste buds collide in delicious harmony?
Well today, I’ve got a snack recipe for you that is:
With a few simple ingredients, It’s also an easy breakfast – just stir in a ¼ cup of rolled oats.
Pumpkin Pie Pudding
Combine all the ingredients - except the walnuts - in a small bowl until combined. Taste and adjust the sweetness.
Before eating, top with the toasted walnuts.
You can mix up a couple batches and keep it in your fridge for easy grab & go meals or snacks.
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)
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.
I’ve got a fantastic lunch recipe for you that’s fast and easy … and it’s loaded with anti-inflammatory ingredients.
From the leafy greens to the colorful veggies to the delicious dressing, you’re going to want to add this into your regular rotation.
This is also super delicious with salmon instead of tuna.
TIP: Try using the leftover dressing as a dipping sauce. SO GOOOOD!
For the dressing:
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
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!
Healthy pancakes for breakfast? Yes, please!
Making your own mix at home can save you $$$ plus you can feel good about the ingredients.
TIP: You can use any protein powder you want in this mix, but brown rice powder will have a less earthy/”health-food” taste.
PROTEIN PANCAKE MIX INGREDIENTS
TO MAKE THE MIX
TO MAKE THE pancakes (1 serving)
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
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.
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
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.
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
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.
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.
1. Preheat oven to 400 degrees F. Rub chicken breasts with 1 Tbsp. olive oil, and season with salt and pepper. Bake for about 10 minutes. Flip, and cook for another 15 or until the juices run clear.
2. In the meantime, combine chopped tomatoes, garlic, onion, olive oil, balsamic vinegar, sea salt and basil in a bowl. Place bowl in refrigerator until chicken is ready. Spoon over chicken and enjoy!
Let us know how you like it in the comment below.
Not only is asparagus low in fat and calories, but it can do so much more, like help you beat bloat and lose weight, thanks to its diuretic properties and high fiber content. The veggie is packed with other nutrients, too, including vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium,and protein. Plus, it’s a rich source of antioxidants. Asparagus season is here! Pack on the asparagus!
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.
This month, we've got an AMAZING recipe that is SO GOOD for your gut health (and also your “everything” health!).
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
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! :)
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!
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.
• 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
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.
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!
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!
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!
• 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
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?
So now that you know these things, what can you do to maintain the weight loss?
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
• 2 large ripe pears
• 1/4 tsp. ground cinnamon
• 2 tsp. honey
• 1/4 cup crushed walnuts
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!
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:
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!
• 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
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.
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
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!
I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I share my passion for exercising and clean eating with my friends and family, And I want to share with you too! Let me know how your next recipe turns out!