Let's Make Healthy Living the Norm! Kennedy (my eldest daughter) says, "this is not normal," when looking at a sandwich made with white bread and some unknown processed meat. It’s sad, but true that many of us on a quest to improve our food choices and health can feel out of place and ostracized. Healthy family living needs to become the normality, not the exception. As a mom - ...[Read More]
So are you getting enough protein? Oatmeal & fruit for breakfast, a salad with fruit for lunch..these are super healthy choices however are seriously lacking in protein. So many people are low in this vital macronutrient... Protein is not only integral to every bodily process, it is also a slow burner (slow to digest) which keeps us satiated and has minimal effect on blood gl ...[Read More]
If and when you bake do you find yourself tasting and tasting (I know I do!)? Oh and then of course you must test the finished product right!? After which said baking is sitting there staring at you daily...ugh! It’s so hard to stop at just 1… Portion sizes are tough, I feel you! This is one reason I don’t bake lol So just one cookie or mini muffin may have been sufficient howeve ...[Read More]
Is dried fruit healthy? I like to think about it this way.. It's easy to eat a mini box of 50 raisins however would you eat 50 grapes in a sitting? It's easy to eat 5 dried apricots however would you eat 5 actual apricots at once? Dried fruit is super concentrated (hello sugar!) since you're removing all of the water from the fruit. Saying that dried fruit isn't healthy doesn't feel right so I'd r ...[Read More]
I often hear 'eating healthfully is so expensive' so I went on a mission to see if this was truly the case. We absolutely prioritize great quality whole food in our household so although I often compare the prices of organics vs non organic produce I don't typically consider the cost of processed food vs whole foods. I really didn't know how this would turn out! I set out to compa ...[Read More]
When you are already fairly lean, you have to REALLY want to lose that last 5lbs! We all see the images of those people with the coveted 6-pack and what look to be shrink wrapped muscles, so how can we achieve that look? First off, remember that what you see in pictures are what people WANT you to see and those images can easily be enhanced or photoshopped. The folks that do ...[Read More]
Pancakes are such a hit around here and this recipe is such a good way to sneak a balanced meal into the kids. I've even pureed spinach into this recipe to get veggies in too - green pancakes! You can also experiment and add pureed pumpkin or sweet potato. I hope that your family enjoys these as much as we do!
This is one of my hubby's breakfast favorites. We can definitely fall victim to getting stuck into routine eating the same things day in and day out so this breakfast burrito is a nice change. Black beans, eggs, spinach, and the whole grain wrap are all good sources of protein and iron making this an energizing breakfast. The salsa adds some spice and the avocado adds a welcome creamin ...[Read More]
Stuffing lovers, rejoice... a healthier spin on stuffing just for you! PS - I don't like mushrooms however they definitely add some flavor in this recipe so feel free to leave them out if you are a fellow non-mushroom lover - it's a texture thing 😉
I am happy to report that there is finally a breeze and chill in the air here in Bermuda. I can't say that I miss the bitter cold winters in Canada however I do welcome the cooler weather of the fall/winter here in Bermuda. Seasons bring such a nice change in temps and also in cuisine! As the weather cools we always feel the need to warm ourselves up and chili, soups, and stews always sound ...[Read More]
First off, in case you didn't know...I love avocado SO much so that when my hubby brought a bunch of big, beautiful Bermuda avocados home from work (THANK YOU Damien!) I did a happy dance. Since they are almost all ripe, I don't want to waste any of their precious monounsaturated fats, potassium, or fiber! It's a good thing that we have my mother and father in-law visiting to help take some of the ...[Read More]
We live and breath on this incredible planet in this insanely miraculous journey called life so why can it be so difficult to be happy? Although I tout that happiness as a choice, a perception, a mindset, is it really that simple? I don't believe that anyone is just gifted with oodles of happiness. Although some might have the propensity to have a more positiv ...[Read More]
Even though we are meat eaters around here it doesn't mean that we don't enjoy 'meatless Monday's'. Freekeh is high in protein, fiber, and iron as are chickpeas. I hope that you enjoy this concoction, we sure did!
You race in the door for dinner and everyone is hungry and there are no groceries and nothing prepared. You could pick up the phone and get take out but you know that's not the healthiest option and it's still going to take 45 minutes. What do do? Break out the eggs and make these super easy and fast Eggy Crepes.
This salmon dish is so tangy and OH how I love salmon. It's so easy to throw together in just a few minutes and goes well with a side of rice, quinoa, or spaghetti squash (which I'd bake at the same time as the salmon) topped with a little tomato sauce. This is a hit in our house, I hope that it's one in yours! PS - I've been reading up on the state of farmed salmon and it is definitely worth ...[Read More]
When I was in England last week, a friend and I headed out to a Pub in Sussex called the Black Cat pub. We were prepared for typical pub grub and were pleasantly surprised to find a robust menu with lots of healthy options. We started out sharing a bowl of green olives which were ahhhmazing, in fact, I'm dying to know what type they were because I've never had any like it. They w ...[Read More]
My folks are visiting and man is it nice to extra helping hands to get things done around here! Of course this means more mouths to feed and I always feel a little more pressure to have proper meals when we have guests, I can't feed them my protein pancakes every night lol. You know me, I like to make up some good, nutrient packed meals but also don't want to spend the little ...[Read More]
I've been trying to get these pumpkin seeds right for the last few years and think that I've got it! These turned out just right, crunchy, yet not overdone. Happy Halloween!
When I'm craving chocolate this chocolate yogurt always feels like an indulgence even though it's not a calorie laden one.
Let's start by saying that I love my oats 🙂 The thing that I love the most about them is that they are satisfying and keep me feeling full throughout the morning, no sugary cereal crash for this gal. I do however get tired of having my oats the same way all the time so I like to get creative and I love them with a Muesli texture without all of the added sugar of store-bought varieties. These are s ...[Read More]
As a kid I remember reluctantly sitting at the dinner table until bedtime because I HAD to eat my stew, good god I hated stew! The only thing worse than everything I disliked combined into one dish was for the vegetables to be mushy and the meat to be stringy. This show down at dinner created an unpleasant association for me around stew and dinner time in gener ...[Read More]
I've been meaning to post this recipe for a looooong time and here it is - finally! If you are looking for a little breakfast variety or you're like me and have breakfast type food any time of day here is a nutritious and delicious idea! Not to mention that it's way cheaper than buying the chia pods in the store and so much better too!!
Tania's tips for grocery shopping: Always shop the perimeter of the grocery store, that is where you find foods in their most pure/whole state Buy organic where you can. I will always choose to buy organic fruits & veggies, especially those in which we eat the skin. I'm likely to buy regular squash, bananas, avocados, pineapples, citrus fruit, etc but always choose organic berries, grapes, let ...[Read More]
One of my goals is to take more time to feature my awesome clients. I get busy doing (which is great!) although need to step back more often and really appreciate all of the hard work that my clients put in. I have been fortunate to have a consistent core group of clients whom I am so grateful to watch evolve. They consistently make it to and get through the workouts, giving all that they have ...[Read More]
I love pancakes for breakfast and love them even more when they're packed full of nutritional goodness. These pancakes are so easy that it's ridiculous and they were a big hit around our house this morning. Here's the recipe: I hope that you enjoy them!
Everyone in my house has a sinus cold at the moment so I'm trying to keep my immune system very happy so that I don't end up with it too! Germs everywhere 😉 Here are the things that I do the minute that my family gets a bug or I feel run down. 1) Drink warm-hot water with grated ginger, lemon, and aloe juice added (real ginger, pure lemon, and aloe) 2) Add garlic to my meals (I apologize friends! ...[Read More]
It sounds simple doesn't it? Do you get 7-10 servings of veggies in a day? It's not easy but it's so very worth it. Don't get me started into all of the amazing reasons to make it happen; nutrients (vitamins & minerals) to keeping the body operating at peak efficiency and prevent disease (think anti-inflammatory!), fiber to keep digestion humming along, keeping that lengthy gastrointestina ...[Read More]
I love this dish. Every time I make it I'll eat it (and maybe more veggies ;-)) for dinner for an entire week. Lentils are high in iron, fiber and protein. Mix them with some veggies and they make a fabulous meal.
The hard truth is that we do not grow or reach our goals without putting in the work and showing up for ourselves consistently. You can sign up for all kinds of growth programs these days however the truth of the matter is that no matter how much money you invest or how awesome the teacher is, if you don't commit, show up, and put in the work you will not reap the results. As a health & ...[Read More]
'Tis the season to have lots of leftover turkey and/or chicken so here's an idea to use it up! Voila! Let me know what you think!
How can you socialize and still manage to stay on track with your health & fat loss goals? The holidays really aren't that much different than any other time other than that there may be more socializing than normal going on. Socializing is an integral part of life. What is life without friends and family? You can enjoy the people closest to you without going overboard on the food & dr ...[Read More]
I had a ton of leftover tomatoes so decided to try to make ratatouille. I didn't have eggplant or some of the other ingredients that you find in some versions so I improvised (which happens a lot around here) and used what I had. My husband LOVED it but the kids were not big fans. It may have been the texture that got them or the fact that I told them that I put a rat in it 🙂 &nb ...[Read More]
I'm quite sure that I've astounded every member of my family with the sheer amount of vegetables that I can put away. Here's a quick list of reasons why I love them so much!!
This recipe is so super easy as you just throw everything in the crockpot and leave it to cook. Words of caution 1) use fresh chicken, not frozen 2) check to see if the chicken is done using the probe/thermometer and don't leave on warm for too long as it will dry out the chicken 3) do not open the lid to the crockpot while cooking. The chicken literally falls apart, I hope that you enjoy it ...[Read More]
I often hear "I can't have that in the house" or "I just can't control myself when I go out drinking and then it leads to poor eating".. Our willpower can be strengthened just like our muscles can. We CAN decide what we are going to put in our mouths, we DO have the power. It takes commitment and effort as does everything worth achieving. I was reading one of my favorite fitness mags during my ...[Read More]
Who doesn't love eggnog? Too bad it's so high in sugar...let's clean it up 🙂
We were having guests for dinner and although I typically shy away from caesar dressing (high in fat & calories) this time I was going to find a way to make it - the Health Fanatic way 🙂 I hope that you enjoy this lower-fat/calorie version as much as we did. Please let me know what you think! As far as ingredients for the salad, we used organic romaine and some chopped scallions. ...[Read More]
I looooove pumpkin pie and a low sugar version makes me love it even more 🙂 Filling Ingredients:
There are quite a few equations tho choose from when calculating your calorie needs. You have to calculate your basal metabolic rate (level of energy required to sustain the body's vital functions while awake) and your resting metabolic rate (level of energy required to sustain the body's vital functions while at rest) while taking into account your activity level. Beyond these calculations, eve ...[Read More]
In an effort to once again make chicken more exciting I came up with this recipe. I hope that you like it!
We all go through phases when we feel less motivated than other times. Here are some ideas to get that drive back in order to continue to work towards your fitness & nutrition goals. 1) Write it down! Did you know that people that journal their meals and exercise lose double the weight of those that don't? 2) Set a goal and make it public information. Write down your specific goal and share ...[Read More]
Instead of eating eggs and oats every day these protein pancakes make for a nice change. As with everything I make, they're super quick & easy.
This chicken was a huge hit. It was super crispy and so much better for you than fried. You can use any type of chicken or turkey (or firm white) with this recipe. It's so easy! I needed to move the racks in my oven around to accommodate the cookie sheet with the rack and chicken on top, just FYI. I'd love to hear how you like this recipe!!
Stepping up to the yogurt cooler is a daunting task...so many options, so much going on! What should you consider when choosing a yogurt for you and your family? The Good - Think active bacterial cultures to aid in gut health, calcium to strengthen bones, and protein for muscle growth and satiety. Yogurt has also been known to aid in overall digestion, to boost immunity and to help keep yeast in ...[Read More]
These yummy treats are so easy to whip up! I blend all of the ingredients together in my nutri-bullet and the dough is ready to roll into balls in seconds. Be sure not too have too many since dates contain 'natural sugar' but are still high in sugar.
It's important to me to have vegetables at every meal so that means finding ways to make lots of vegetable dishes and sides. Crisp green beans are so delish and adding the olive oil helps the fat soluble vitamins to be absorbed, the garlic and onion increase immunity and add flavor This dish is a hit and is quick as always. Such a quick & easy side dish!
In the constant pursuit of being a better wife I ventured to make ribs for my hubby 🙂 I found an Amish brand of pork here in Bermuda which is hormone free and happened upon ribs so I set to work cleaning up my mom's favorite rib recipe. Let's suffice it to say that they were a hit. Here's the recipe, enjoy!
Avocados are potassium rich, full of fiber, and heart healthy monounsaturated fats. I added a twist - peas which increase the protein and fiber. Try this delicious, nutrient dense recipe as an appetizer or snack! Skinnier Guac Tortilla Chips
With summer coming and more picnics, boat trips, and social get togethers people are looking for suggestions on really easy on the go foods. Don't let being on the go derail your healthy eating efforts. The best and easiest is of course to pre-order veggie trays with hummus and fruit trays (plain greek yogurt blended with some berries makes a great dip!) from your local grocer. I ...[Read More]
I was skeptical about making these but they turned out great! My husband declared that he actually prefers these to regular cupcakes. I made two batches and tried to cut the honey down in the second batch and they definitely weren't sweet enough. I used a honey/stevia combo to sweeten my favorite batch. Let me know how they turn out for you! Cupcakes: ( *Makes a dozen cupcakes ) Top these with coc ...[Read More]
*You can also use this recipe to make meatballs.
This would serve 2-3 people
It's 3:30 and you are on your way to the candy machine....STOP!!!!!!! If you succumb to sugar cravings in the late afternoon before you know it you'll be headed back for more, sugar is seriously addictive in case you haven't noticed 🙂 Choose to nourish yourself with a balanced snack and ditch the sugary candy. The candy does not nourish you in any way (think sugar, dye...?) and it just won't sa ...[Read More]
Some have asked what 'clean eating' means. Here is my favorite definition right from Clean Eating magazine. "The soul of clean eating is consuming food in it's most natural state, or as close to it as possible. It is not a diet; it is a lifestyle approach to food and it's preparation, leading to an improved life - one meal at a time" Eat 5-6times a day - three meals and two to three small snacks. ...[Read More]
At long last I'm posting my recipe for gluten free black bean cake. I made this for my daughter's 6th birthday party and all of the kids devoured it. It is rich since it's full of fibre instead of sugar which is good as they don't keep eating it until they spin like tops 🙂 It's gluten free, sugar free, low carb and it's delicious...seriously, what else could one ask for? I kept t ...[Read More]
I had a really hard time finding any decent gluten free/egg free bread for my daughter in the grocery store. The ingredient list on most of these breads is definitely not Health Fanatic approved :). I picked up a package of Bob's Red Mill gluten free bread and experimented. So here's what I did.. I warmed 1 3/4 cups of unsweetened almond milk and let the yeast 'bubble' (although it didn't reall ...[Read More]
I love greek salad! I make it without feta and can't say that I even miss it. You can make this salad any size so can add more or less veggies than I have here and just make more dressing. Here's the recipe:
Is going gluten free healthy?? If your definition of gluten free is replacing wheat based products with vegetables or other grains like brown rice or quinoa then YES! If going gluten free means loading up on packaged gluten free foods and breads then NO! A lot of the gluten free breads and products have pretty crap ingredients. If you want to have bread products it's always the best decision t ...[Read More]
People always ask me how I get my kids to eat their veggies & fruit. Well to be honest it's not really negotiable! I definitely take the time to explain 'why' we need the nutrients from veggies & fruit. There are very few sweets in our house to begin with and they only ever come after a balanced meal in which the kids eat their veggies and fruit. I posted the Mary's cookies the other day s ...[Read More]
One big key to fat loss is to keep blood sugar levels low and stable. Insulin which is secreted in response to blood sugar has been called the fat storage hormone for good reason. Insulin works to lower blood sugars by transporting glucose, blood fats, and amino acids into the cells of the body. If these nutrients are shuttled into muscle cells then muscle grows and body fat is managed, ...[Read More]
Restaurants and deli's want us to love the taste of their food so much that we can't resist coming back. More often that not, they will use the richest ingredients which we all know are not low cal or figure friendly. A couple of the worst offenders at lunch time are tuna and egg salad. The tuna sandwiches are likely made using oil packed tuna, loads of artery clogging ...[Read More]
Given that the stevia is becoming more and more popular, you need to research the brand that you buy. Increasing popularity usually means that companies that produce it will want to do it faster & cheaper which (like any other product) can affect it's quality. I use Sweetleaf and have found it a reputable company. Always be sure to do your own research so that you feel comfortable with wh ...[Read More]
I wanted to provide a quick summary of macronutrients and their role in different nutrition scenarios. Macronutrients are protein,carbohydrates and fat. So if someone is eating a 40/40/20 macronutrient split that means that they are eating 40% of their calories from protein, 40% carbs, and 20% fat. Protein and carbs both have 4 calories per gram and fat has 9 calories per gram. So if you eat a ...[Read More]
After posting about B vitamins & energy I have had a lot of people ask what my opinion is on vitamins & supplements so here are my 2 cts.. Keep in mind it's Friday night and I'm sitting with a glass of wine so disregard any grammatical errors 🙂 As with diet there is no real 'one size fits all' approach for vitamins & supplements. You have to take a long hard look at your diet to ...[Read More]
Who doesn't love the excitement of travel? Being able to immerse yourself in a new culture is such an incredible opportunity. Being flexible, seeing new places, and trying new foods is all part of the experience. If we worry about our lack of routine we can stress our bodies more than if we just relax and enjoy the ride. That said, before you travel it's im ...[Read More]
Regardless of which nutrition theory you subscribe to you will be able to find literature that supports it's effectiveness or negates it. The best advice that I can offer is to listen to your body. Once you are in tune with your body you will know which things sit well with you and which don't. It seems to me that everyone seems to have a sensitivity to something these days... lactose/dairy, gl ...[Read More]