Nutrition

Oatmeal Pancakes

Oatmeal Pancakes

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!

Breakfast Burrito

Breakfast Burrito

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]

5 Tips for Lustrous Locks! Stop Hair Loss and Flaunt Your Healthiest Hair – Tania Kowalski

5 Tips for Lustrous Locks!  Stop Hair Loss and Flaunt Your Healthiest Hair – Tania Kowalski

Are you losing your hair?  Do your locks lack lustre and look frazzled?  As I've gotten older I have to say that the number of strands of hair that end up in my brush are more than I ever remember in the past.  I like to blame it on the fact that my hair is quite long so now one hair really looks like 5. There are so many things that contribute to hair health; hormones, stress, ...[Read More]

Savory Farro Stuffing

Savory Farro Stuffing

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 ūüėČ

Hearty Roast Veggies

Hearty Roast Veggies

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]

Avocado Salsa & Guacamole – When Life Gives you (lots of!) Avocados…What to Do?!

Avocado Salsa & Guacamole – When Life Gives you (lots of!) Avocados…What to Do?!

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]

My Favorite Things!

My Favorite Things!

I often get asked for my favorite products so I thought that I'd make a list.  I'll continually add to this list and would love to check out any products that you absolutely love so please share yours. Food Products, Vitamins, and Supplements: Greens First - I love my powdered greens and this one mixes up and tastes great.  Instant energy and nutrition!  I add 1/2 scoop into my dail ...[Read More]

12 Habits of Healthy, Happy People

12 Habits of Healthy, Happy People

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]

Freekeh Salad

Freekeh Salad

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!

Eggy Crepes

Eggy Crepes

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.

Succulent Citrus Salmon

Succulent Citrus Salmon

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]

Seriously Sore? How to Avoid or Help with Muscle Soreness and How to Recover Better

Seriously Sore?  How to Avoid or Help with Muscle Soreness and How to Recover Better

One of my awesome FB readers wanted to me to do a post on muscle soreness and workout recovery, he indicates that he is training 5 days a week and is constantly sore.  I must mention that I don't know his training schedule so am unsure of how he is spacing workouts and muscle groups worked so I'm giving a general response here.       Let's start by discussing whe ...[Read More]

Chickpea and Kale Stew

Chickpea and Kale Stew

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]

Veggie Chili with A Sweet Twist

Veggie Chili with A Sweet Twist

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]

FREE Fall Family Fitness Focus!! Get Started Now to Win!!

FREE Fall Family Fitness Focus!!  Get Started Now to Win!!

Do you feel like you've slipped a bit in terms of making your health a priority?  Have your typical few glasses of wine or take-out meals out per week start turning into a daily occurrence?  Well my hubby and I are both feeling this way right now.  I wouldn't say that we've let ourselves go however it's a slippery slope and it's time to reign it in and get back o ...[Read More]

Overnight Muesli Oats

Overnight Muesli Oats

Let's start by saying that I love my oats ūüôā 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]

DON’T CLEAN YOUR PLATE!

DON’T CLEAN YOUR PLATE!

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]

Chia’n Berry Bowl

Chia’n Berry Bowl

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!!

Navigating the Grocery Store

Navigating the Grocery Store

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]

Health Fanatic Online Programs Launch!!!!!!!!!

Health Fanatic Online Programs Launch!!!!!!!!!

I am so super excited to be sharing¬†my¬†online programs with you that I can hardly contain myself. ¬†I have been working my tail off on these programs and my new website offerings and to see it coming to fruition is just awesome. ¬†I can't wait to start working¬†with you to get you to your goals.   I have two programs currently available;¬†Tania's 20¬†Minutes to Trim, and Tania's 12 Week Total Heal ...[Read More]

56 Years Young and Getting Better and Better! Client Spotlight – Alan Murray

56 Years Young and Getting Better and Better!  Client Spotlight – Alan Murray

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]

Yumaliscious Pancakes (gluten/grain/dairy free)

Yumaliscious Pancakes (gluten/grain/dairy free)

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!

My Top Ten Hard Truth Reasons Why You're Not Losing Fat

My Top Ten Hard Truth Reasons Why You're Not Losing Fat

With bathing suit season quickly approaching, I get asked a lot about losing fat.  If you are on a mission to *GET LEAN* and you're not seeing progress it's easy to blame circumstances, genetics or lack of motivation.  Playing the blame game won't get results but taking action will. Here are my top ten (hard truth) reasons why you are not losing fat: 1) You are nibbling....little nibbles really ad ...[Read More]

My Top Tips for Warding off Cold & Flu

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 ūüėČ 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]

Getting Vegetables Into Your Meals and In Between

Getting Vegetables Into Your Meals and In Between

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]

Curried Lentils & Cauliflower

Curried Lentils & Cauliflower

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.

You Must Put In The Work

You Must Put In The Work

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]

Navigating the Holidays With Your Waistline in Mind

Navigating the Holidays With Your Waistline in Mind

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]

Getting to the Next Level of Lean

Getting to the Next Level of Lean

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 (like Kim K's rear).  The folks that do ...[Read More]

Is that a Rat in your Ratatouille?

Is that a Rat in your Ratatouille?

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 ūüôā &nb ...[Read More]

Eat your veggies!

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!!

Fiesta Chicken

Fiesta Chicken

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]

Flex Your Mental Muscle

Flex Your Mental Muscle

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]

Creamy Caesar Dressing

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 ūüôā 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]

Estimating Your Calorie Needs

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]

Motivation Monday

Motivation Monday

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]

Protein Pancakes

Protein Pancakes

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. 

Crispy Chicken!

Crispy Chicken!

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!!

Beware the Yogurt Cooler!

Beware the Yogurt Cooler!

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]

Protein Rich Energy Balls

Protein Rich Energy Balls

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. Naturally sweetened with no added sugar, what's not to like?

Scrumptious Garlic Green Beans

Scrumptious Garlic Green Beans

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!

Sweeeeet & Sour Ribs :)

Sweeeeet & Sour Ribs :)

In the constant pursuit of being a better wife I ventured to make ribs for my hubby ūüôā  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!

Slimmer Guacamole

Slimmer Guacamole

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  

Pre-packaged Snacks on the Go

Pre-packaged Snacks on the Go

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]

White Bean Cupcakes

White Bean Cupcakes

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]

Late Afternoon Slump – Step Away from the Candy!

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 ūüôā ¬†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]

What is 'Clean Eating'??

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]

Moist & Delicious Black Bean Cake (Yes, I said black bean :))

Moist & Delicious Black Bean Cake (Yes, I said black bean :))

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 ūüôā It's gluten free, sugar free, low carb and it's delicious...seriously, what else could one ask for?  I kept t ...[Read More]

Bob's Red Mill Gluten Free/Egg Free Bread

Bob's Red Mill Gluten Free/Egg Free Bread

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]

Veggie Rich Greek Salad

Veggie Rich Greek Salad

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:

Gluten Free for Health??

Gluten Free for Health??

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]

How do I get my kids to eat their veggies????

How do I get my kids to eat their veggies????

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]

Want Fat Loss????

One big key to fat loss is to keep blood sugar & insulin levels low and stable. Insulin is known as the fat storage hormone for good reason. It works to lower blood sugar by storing it in the fat cells for future energy. Familiarizing yourself with the glycemic index of foods can help you achieve more stable blood sugars. The glycemic index measures how much and how quickly certain foods raise ...[Read More]

Healthfanatified Tuna & Egg Salad!!

Healthfanatified Tuna & Egg Salad!!

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]

Make your Own Stevia

Make your Own Stevia

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]

Managing 'Macros' aka Macronutrients

Managing 'Macros' aka Macronutrients

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]

Vitamins & supplements, where to start!

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 ūüôā 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 see w ...[Read More]

Travel Doesn’t Have to Derail Your Health Goals

Travel Doesn’t Have to Derail Your Health Goals

  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]

You can find news to support any theory… My Top 10 Food Rules!

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]