I think it's natural for many to step away from a doing a whole lot of baking during the warmer months. We are more inclined to look for refreshing food choices when the sun is beaming down. But, as the weather turns colder and my nesting instincts grow stronger, I find myself being drawn back into the kitchen. There's something about the winter months that make me want to bake up a storm on the weekends. I am constantly looking for ways to turn traditional comfort baked goods into something a little more nourishing, and this past weekend was no exception. I had a few zucchinis waiting to be used, so I thought, what better way than to whip up a loaf of zucchini chocolate chip bread! After a little research, I was able to adapt a few different recipe ideas to make this version of a gluten-free, dairy-free, refined sugar-free bread. I generally try to avoid a lot of food labels, but "paleo" was a lot easier to fit into the title. This loaf turned out moist and fluffy with just the right amount of sweetness, in my opinion. There are a couple of interesting things to note about the recipe: one of the key ingredients is a mashed banana. This not only adds to the natural sweetness, but also helps give it a great texture. The second thing is that the recipe requires quite a few eggs (6!), but that's stretched out over an entire loaf and helps to add a good dose of protein and healthy fats.
Nutrition Fun Fact of the Day: Egg yolks contain a high level of lecithin, a fat molecule that helps with a number of bodily functions. It not only helps you digest fat, but plays a valuable role in moving waste out of cells and allowing nutrients to move into cells (it helps maintain cell permeability). The take away here is to not be afraid of the yolk! As of recent, I do feel like this message has been received by the general public. The fear of yolks is passing with the increase in available information regarding the health benefits. Some professionals may suggest to limit your yolk intake IF you struggle with high cholesterol. Otherwise, you're probably fine (and will reap the benefits) of consuming the entire egg.
Ok, back to the recipe...
I used dark chocolate chips for this recipe, which I enjoy more than a milk chocolate, personally. This also helps ensure your loaf remains dairy-free, if that's important to you. I am not dairy-free myself, but I do limit the amount of cows milk in my diet to usually yogurt and a little bit of cheese from time to time. Many people, of course, find that cows milk causes digestive distress or other side effects. If you suffer from this, but are not sure why, it's one of the first foods I would suggest removing from your diet as it can be highly inflammatory. There are a couple of brands of dairy-free chocolate chips. For this recipe, I used Enjoy Life, available at most health food stores.
If you're a regular "healthy" baker (if you like to think of it that way),
I would say most of the ingredients needed for this recipe can be found
in your pantry. I didn't have to go out and grab anything special (other
than another carton of eggs so my husband still had breakfast
in the morning), as I use all of these items on the regular. So, without
further ado, let's get into how to make this yummy treat a reality
in your kitchen!
I hope you enjoy this yummy treat on a cold day as much as I did!
When Dave and I found out we were pregnant, we were filled with a myriad of different emotions: joy, wonder, excitement, nervousness, anxiousness… the list goes on. With all of life’s uncertainties, nothing can prepare you for the overwhelming feeling that comes from knowing that, together, you created life. And now that life will continue to be sustained inside of you for the next nine months. To say that this is a miracle is an understatement. Even now, 17 weeks in, there isn’t a day that goes by that I am not amazed by what is happening inside of my body. There are so many couples who have difficulty conceiving. I think about these individuals daily and am sure to never take this miracle for granted. Even through the difficult days (and there have been quite a few), I feel blessed to have been given the opportunity to become a mother.
Excitement is an emotion I have felt every day since finding out we were pregnant--excited to meet our little bean, excited for the ways in which our family is about to change, and excited for Dave and I to take on our next big gig: becoming parents. That said, my first trimester was anything but easy. As many mothers-to-be do, I experienced a variety of unpleasant symptoms that early pregnancy brings. Of course, I knew all of the possible symptoms that I may be faced with and how common they were. I knew about the ongoing nausea and un-heard of levels of exhaustion and inability to eat or live in ways you were used to, pre-baby creation. And yet? It still hit me like a ton of bricks.
It's been months, but I am back with a new blog! And after a lengthy hiatus, I thought I would ease myself back into things with a simple recipe.
Just as a little update, I spent my summer writing an email subscription course for Leanfit Protein, a company based in British Columbia. This was an incredible opportunity, and I had a blast doing it. However, it didn't leave a lot of content in the writing bank for blogging. That said, I submitted my final drafts yesterday and am ready to dive back into Eat.Move.Live.!
Today, I am sharing a very simple "breakfast" cookie recipe that I threw together yesterday. Now that I'm back at work and into a routine, healthy baking has made its way back into my weekend activities. Although the name suggests a breakfast food, these cookies can be easily enjoyed at any point throughout the day. Personally, I knew that a "cookie" wasn't going to cut it for breakfast, so I chose to make mine smaller and just have it as a morning snack. That said, if you're not a huge breakfast person, you can pump up the volume, add in more healthy fats and be left with a perfect grab-and-go food to fuel your morning.
The nice thing about a recipe like this is that it's hard to go wrong. You can substitute ingredients right left and centre, and still be left with something delicious. This was my second recipe of the evening, so I went for fast and simple:
2 cups oats
1/2 cup peanut butter (I used half sunflower butter)
2 ripe bananas, mashed
1/2tsp all spice
1/2tsp baking powder
1/2tsp baking soda
1/2 cup dried cherries
1/2 cup chopped pecans
chia seeds, sunflower seeds, hemp hearts, pumpkin seeds, almond butter, coconut, etc.
Combine oats, nut butter, banana, spices, baking powder/soda, salt, vanilla, and honey. Fold in cherries and pecans.
Line a cookie sheet with parchment paper, and spoon on batter at desired size. Cook at 350 degrees for about 15 minutes.
And voila: cookies for breakfast!
Originally written for www.leanfit.com
1. It’s not always as simple as calories in vs. calories out.
For people looking to lose weight or gain muscle, it isn’t always as simple as eating in a calorie deficit or calorie surplus. Depending on where you are in your nutritional journey, this may be a good starting point, but it will only take you so far. The type of calories (or macronutrients) consumed will have an impact on how much energy you expend during your daily activities. Various foods have a different metabolic effect on your body, and that’s an important consideration when working towards composition goals. Protein, for example, has a high thermic effect, which means the body literally burns more calories when breaking it down than, say, carbohydrates. For example, when you eat 100 calories of carbs, and 100 calories of protein, your body will actually burn more calories processing the protein. This is quite a complicated topic, with plenty of related science to consider, but if you can remember that a calorie is not just a calorie, this information will take you a long way.
2. What works for your neighbour will not necessarily work for you.
Nutrition is a complex topic, and our bodies are even more complex. People are often quick to jump on the diet bandwagon as soon as they witness someone having success with a particular eating plan. When they don’t experience the same success, they are left feeling confused and discouraged. Instead of playing the never-ending game of musical diets, jumping from one nutrition fad to the next, be consistent. Make simple and realistic changes to your daily eating habits. Choose sustainable practices that you can maintain and that work with your lifestyle. This is the first step on the road to healthy eating.
3. A little tough love: you might be eating too much.
This is a bit of a sensitive topic, because I meet many women, in particular, who are actually not eating enough. They’ve been on a calorie-restricted diet for years, and as a result, are experiencing some level of metabolic damage. Or, people limit their calories for days at a time, resulting in a huge binge at the end of the week, and consuming far too many calories for their body type. However, more often than not, people are fooling themselves. They believe that as long as they make healthy choices and are consuming nourishing foods, they should be good to go. The fat will take care of itself. And, although I wish it were as simple as this, calories do play a role. Now, this may seem contradictory to my first point of calories in vs. calories out, but we can’t deny that calories are important. If you are eating too much on a consistent basis, you will gain fat. It’s science. So that extra handful of nuts in the afternoon, eating mindlessly straight from the cereal box (guilty), or taking too many samples from the lady in Costco can really add up. All of the sudden, you’ve eaten 400 calories over your daily goal and you didn’t even notice! 400 calories x 7 days = 2,800 extra calories a week! Another example is falling into what I call “the smoothie trap.” Don’t get me wrong—smoothies and shakes are a convenient, nutrient dense meal to add into your nutrition routine. I have at least one every day. But, too often, people begin loading in the fruits and fats, without being cognizant of serving size. And, sure, every ingredient is real, nutritious food. But, suddenly, they’ve made a 900 calorie smoothie without even knowing it. It’s important to gain an understanding of what you are consuming in a day. Try tracking your food for a week, using an app like My Fitness Pal (see my previous post for more info). This will provide you with an overview of what you are consuming on a daily basis and areas of nutrition where you may be falling short (or going over!).
So, to sum here, here are the top 3 things I wish everyone knew about nutrition:
1. It isn’t always as simple as calories in vs. calories out. Our bodies process different foods in different ways. Pay attention to the types of foods you are consuming and find a balance between macronutrients.
2. Just because a particular eating plan works for your neighbour, does not necessarily mean it will work for you. Find sustainable and healthy practices that fit your lifestyle and be consistent.
3. You may be eating too much. Try tracking your food and begin to gain an understanding of what you are actually consuming in a day and changes that may need to be made. Knowledge is power.
Originally written for www.leanfit.com
Client question: What is the best way to track my nutrition?
Tracking nutrition is a great tool for those looking to gain a better understanding of what their daily food intake is. It helps build awareness of nutrition and often shines light on areas of our diet where we may be falling short. Although it isn’t for everyone, and certainly not a strategy that needs to be used daily, all year long, it is a tool that people can utilize to get their nutrition on track and learn how their eating style may be affecting their body composition and goals.
In today’s era of technology, tracking is easier than ever. Numerous aps and online programs have been developed that allow people to simply track their daily food intake. By far, the most popular of these aps is My Fitness Pal. MFP offers a variety of features, including goal setting, macro, calorie and exercise tracking, progress reports, and sharing your journey with friends.
MFP is an awesome tool, particularly for those who are working towards a specific goal. Remember: the more specific your health and/or fitness goal, the more dedicated you must be to your diet. MFP allows you to track each meal and lets you know when you have hit your calorie and macronutrient goals.
As much as I love this tool, there are certainly downfalls to be aware of. First, anyone can add foods to the MFP database, and it’s not always clear whether the nutritional information on these items is correct. The best way to combat this problem is to use the barcode scanning feature (available through the app, but not the online interface) if the food is packaged, or look for similar foods with the green checkmark beside them. This means the content has been verified. Another tip to remember when tracking your food is that “eyeballing it” isn’t always the most reliable method. Serving sizes may be misjudged, and that can be enough to throw you into a calorie surplus when you’re trying to eat in a deficit (or vise versa). Unless you are loosely tracking to ensure you remain relatively on point with your diet, I do recommend weighing and measuring your food when possible. Again, this is for those individuals who are striving to reach a specific goal within a given time frame. Otherwise, a more relaxed approach to tracking is acceptable and recommended.
Another factor to be aware of is that, by no means, is tracking a perfect science. Not only can there be error in the data, but everyone processes calories and nutrients differently. So it’s very difficult to know how your body will absorb and utilize the amount of calories documented for a specific food.
If you are working with a professional, nutrition tracking may be as simple as keeping a food journal. Your coach or nutritionist can then view your log and provide suggestions moving forward.
In conclusion, I think food tracking is an excellent tool to have in your nutritional toolbox. It can help build food awareness and support you in reaching your goals. That being said, it can be time consuming and inaccurate. So take it with a grain of salt and only use it if it makes sense to do so. Tracking is not a strategy that needs to be employed 24/7, so take advantage of it when it can be most useful to you. If you find yourself obsessing over the numbers, it may be time to opt for a less all-consuming nutrition approach.
I know that naming recipes is not one of my strengths. So if your creativity is sparked, please feel free to shoot alternative name suggestions my way. Trust me: ideas are appreciation, and I could use all of the help I can get.
I am forever making batch after batch of granola. I top my cottage cheese with it nearly every day, and find my own recipes far more satisfying than what I can purchase in-store. It's also one of the simplest things you can make, and doesn't require specific steps/ingredients.
It's that reason that I end up with a different batch every week. I just throw stuff in a bowl and see what happens. However, using my regular laissez-faire method last weekend, I turned out my best batch to date. So then I was presented with the challenge of remembering what I put in it, and how much. Using my best estimating skills, I wrote down the recipe (a big thanks to my friend Taryn for giving it a shot and confirming that it is, in fact, delicious, and made for the exact texture I was aiming for).
Why was this batch better than the rest? I think it had something to do with the perfect balance of crunchy, sweet and nutty. Hard to say. Anyway, if you're a granola lover, but are not interested in paying the astronomical prices charged for the packaged stuff, which is always way too high sugar/fat anyway, give this one a go:
Preheat the oven to 275 degrees. Mix all of the dry ingredients together in a large bowl. In a small sauce pan, bring the oil and syrup to a slight boil. Remove from heat, and stir in the vanilla. Pour the liquid mixture onto the dry goods and combine until covered. Put a piece of parchment paper on a cookie sheet and spread the granola on the pan, evenly. Press down slightly using a spatula. Put the pan into the oven and let bake for 20 minutes. Rotate the pan, and allow to bake for another 10-15 minutes, or until the edges start to brown very slightly. Remove, and allow to cool. When transferring to a container, you will need to gently break the granola up into smaller pieces, as it will most likely lift in large chunks.
Voila! My best batch yet.
I love the holidays. Not only do I indulge in over two weeks of winter vacation, but my days are filled with catching up with friends, celebrating the spirit of the season at different events in the city, and consuming copious amounts of delicious food.
Unfortunately, all of this indulging can often lead to a feeling of full-until-it-hurts, and the infamous food (or other) hangover the next morning. So how can you indulge without losing sight of your goals or forcing yourself to take up an air sandwich diet, post-Christmas? Well, with these challenges in mind, I decided to share my tips for surviving the holidays without sacrificing your waistline:
1. Backload your day
This is my favourite trick of the season. If I know I have a holiday event in the evening or afternoon, I will plan my calories accordingly. This might mean a light breakfast that is higher in protein and fats (saving most of the much needed carbohydrates for later), or I may even start my day with a mini fast. Fasting during the first half of the day not only allows you to eat more in the evening, but it also puts your blood sugar in a good position for eating more insulin-inducing foods (think shortbread, assorted chocolates, and sausage rolls. Oh my). These practices can also support your energy levels. By keeping sugar low during the first part of the day, you encourage healthy cortisol levels (providing energy), and limit your insulin response. Later in the day, when you are indulging in some yummy holiday treats, cortisol levels decrease as insulin levels are heightened. This is also helpful for our hormone levels, as the pattern supports a natural sleep cycle. Have you ever noticed how you become a bit sluggish after a large meal? That’s the power of a high insulin response. So keeping insulin levels low in the morning, can help aid in supporting a natural sleep cycle. Ultimately saving your calories for the afternoon/evening will allow you to really enjoy the holiday treats without feeling like you have to limit yourself to compensate for meals you have already consumed.
Well, I am happy to report that I have officially completed my Nutrition Coaching Certification! I have learned so much throughout this course and have been able to build on and expand my knowledge of health and nutrition. The science was heavy, I'm not gunna' lie, but it truly helped to put everything in its place. The human body is an incredible and complex machine, to say the least.
I have already begun taking on clients and am excited and honoured to join them on their journey. Health and nutrition is something that I have been passionate about for a long time, and coaching others, while continuously working to better myself, definitely feels like the next step
Although many people reach out to me with weight loss as their primary goal, others are simply looking to create a healthier lifestyle. Most already have the tools to accomplish this, but find themselves caught up in the plethora of information bombarding them daily, or stuck in a rut created by years of poor habits. Sometimes all you need is an outside perspective to help find a little clarity and give you the push to get your butt in gear.
Even as a professional (that seems like an overstatement, but you know what I mean), I am constantly reaching out to industry exerts with years of experience. I will never pretend to know it all, and I am so happy to have those people who provide me with guidance and keep me humble and accountable. I admire and look up to them. This body of knowledge will never stop growing or developing, and therefore, neither should we.
The Precision Nutrition certification program also emphasized performance nutrition, which means helping athletes to meet their specific goals through proper nutrition. Food is fuel, and athletes understand this better than anyone.
If you use Instagram, I have created a health-specific account (separate from my personal account), so check me out at healthnut__mama. It's definitely in phase one, but I will work diligently to grow my content, and provide you with healthy tips and motivation on a regular basis.
Thank you to everyone who supported and inspired me throughout the completion of this certification, and who continue to support my writing on Eat. Move. Live. You guys are awesome and make me love what I do even more.
I found out very quickly that the end of a school year + working on a course + planning a wedding/honeymoon meant not a lot of spare time for hobbies. So, it's been a while since my last post. However, Dave and I returned home to the chaos that is our condo a few days ago and I am ready to get back into it!
I wanted to begin by saying that we had an absolutely amazing wedding day! The sun was shining, to say the least (we apologize for any cases of heat stroke that may have been endured by our guests), and Dave and I both agree that it was the best day of our lives. It's difficult to describe the feeling of being surrounded by loved ones from all walks of life. It was surreal and humbling and the room was filled with so much love. We could not have asked for a better day. I now understand why everyone says that they wish they could go back and experience it all over again! We only have photos collected from family and friends, but here are a handful of pics to get the ball rolling:
So the other day, a Buzz Feed post popped up on my Facebook. It was a delectable looking pancake that involved a Nutella stuffed centre. Um... yes.
I don't have any Nutella. But many of you know that I do make a lot of pancakes. Ok--so they're protein pancakes. But I love them. I decided that I could easily come up with a similar creation. It may not be quite as delicious, but it would make for a better breakfast choice.
I often use a product called PB2. It's essentially dehydrated peanuts, leaving you with a powder that, when water is added, creates peanut butter. I love peanut butter on the regular, but it's easy to overdo it on the stuff. I.e. you go in for a taste and soon realize you've eaten half the jar with a spoon. When this happens, PB2 is a good alternative because it's reduced calorie, but still packed with flavour.
I whipped up a serving of chocolate PB2 and followed the video tutorial provided by Buzz Feed (very technical, with about 4 steps).
The result was my regular protein pancake with a delicious surprise inside! For instructions on how to make a protein pancake, see my post here.