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!
You’ve added exercise to your weight loss plan and you’re committed. So why is the scale not moving, or even going up? This can be very frustrating but don’t despair; there are many reasons why…
Need help reaching your weight goal? 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!
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!
Cherry Pie Crumble Bars
Serve this delicious and healthy dessert at your next BBQ!
For the Dough:
• 3/4 cup chopped almonds
• 2 cups gluten free oat flour
• 1 cup quick oats
• 1/4 teaspoon salt
• 1/2 cup maple syrup
• 1/2 cup coconut oil
For the Cherry Filling:
• 4 cups frozen cherries
• 1 tablespoon arrowroot starch mixed with 1 tablespoon water
1. Preheat the oven to 350 degrees. Line a 9x9 inch baking dish with parchment paper.
2. Spread the almonds out on a baking sheet and bake for about 7 minutes until golden brown. Set aside.
3. In a bowl, combine oat flour, quick oats and salt. Stir in maple syrup and coconut oil. Using your hands, pinch mixture together to incorporate coconut oil.
4. Add walnuts, and knead to combine.
5. Press 2/3 of the mixture into baking dish, making sure it’s one solid crust. Bake for 15 minutes. Remove from the oven and cool for 5 minutes.
6. Meanwhile, add the frozen cherries into a saucepan. Heat over medium heat until the cherries are defrosted and the sauce is simmering. Use a fork or potato masher to gently break cherries into smaller pieces. Remove from heat, add in the arrowroot starch mixture. Return to heat and simmer. Remove from the heat and set aside.
7. Pour the cherry filling over the baked crust and sprinkle on the remaining crumble.
8. Bake uncovered for 14 to 18 minutes, until the topping is firm.
9. Let cool for 45 to 60 minutes.
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.
I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I teach my clients how to stay on the health & fitness path by exercising, eating better and staying healthy!