10 Plant-Based Protein Sources

10 Plant-Based Protein Sources

More and more, I’m finding my clients are looking to include more than plant-based foods in their diet. This is amazing, and ensuring that we are eating more foods made from a plant, and not foods made in a plant, is a great way to improve your health.Eating a well balanced diet can be achieved by a variety of different diet types, however one key factor remains – we must eat a balance of macronutrients. Whether you are vegetarian, paleo, flexitarian or simply looking to eat […]

kale and white bean minestrone

Bean Minestrone Soup

Good ol’ minestrone. A childhood classic, with a bit of a twist. The typical minestrone soup is a combination of a simple broth, a mixture of veggies with a little noodle or rice. I’ve mixed this version up by simply swapping the noodles for some cannellini beans to help kick on the protein content, and included some kale to add some much needed greens. Kale & White Bean MinestroneVegetarian & Gluten-FreeServes 4-6Ingredients2 tbsp butter or olive oil1 leek1 carrot1 celery stalk1 […]

3 for 3 formula

A Simple Tip: The ‘3 for 3’ Formula

When trying to lose weight and eat clean, the questions of when to eat, what to eat and how much to eat are plenty!What should I eat?​How often should I eat?What times should I eat?How much should I eat?How much protein?How much fat?How many carbs?How many meals?How many snacks?And the list goes on…I get it, it’s confusing. But the simpler that you can keep it, the easier it will be. The “3 for 3” formula is a very simple tool that you can use to help ensure your body is […]

Curried Honey Mustard Chicken

Curried Honey Mustard Chicken

This recipe was given to me by a friend’s mother about 10 years ago and I have been using is ever since. With only 4 ingredients, this marinade is simple for anyone to make, and can really be used for a variety of different meats. If you are weary of the amount of butter in the recipe, read this blog post, and if you are concerned about the honey, you need not be. When buying honey, try and buy local, raw and unpasteurized honey as it provides a multitude of health benefits, and remember that th […]

full fat is always best

Why Full-Fat is Always Best

The concept of the importance of eating fat in the diet is difficult for a lot of people to wrap their heads around. I find this is one of the most common and re-occuring conversations I have with clients in my practice, and call it “fat-phobia”. For years, especially in the 70s and 80s, we were trained to think that removing fat from the diet was the best way to go for our health and for weight loss. Low-fat, non-fat and fat-free products lining the grocery store aisles and selling like hot cak […]

Curried Butternut Squash Soup

Curried Butternut Squash Soup

A simple seasonal soup that is rich in flavour and packs a real nutritional punch.  Loaded with powerful antioxidant vitamins A and C, this soup is the perfect recipe to help you beat the cold weather flu. The recipe can be made ahead of time and stored in the fridge or freezer to keep you going through the week.  Curried Coconut Butternut Squash SoupGluten-Free, Dairy-Free, Vegetarian, Vegan & PaleoServes 6Ingredients:1 medium butternut squash, peeled and cubed1 yellow oni […]

pre-race nutrition plan

Your Pre-Race Nutrition Plan

So, you’ve prepped, you’ve trained and you’re ready to go for the big race! Now, only one question remains: to carb load or not to carb load? Unfortunately, although it may sound appealing to eat an extra large plate of pasta or a pizza, it is not going to make you run any faster or any further. However, proper nutrition and hydration will have a big impact on your run, and your pre-race meals are a chance to top-up your tank. The goal of pre-race nutrition is to top up your gl […]

Gluten-Free Morning Glory Muffins

Gluten-Free Morning Glory Muffins

Muffins are delicious. There is no two ways around it. But one of the reasons that they are so delicious is that they are effectively cake – not so healthy. The traditional muffin recipe is loaded with white flour and lost of sugar, making it pretty poor breakfast or snack option. The Morning Glory Muffin is my absolute favourite muffin, it’s pretty much loaded with everything but the kitchen sink and makes a real satisfying snack. Legend has it, the Original Morning Glory Muffin &nbsp […]

crossfit bytown

Red’s Recommendations: CrossFit Bytown

CrossFit. One simple word, and the fitness camp divides. I’ve always been a really active person. Growing up I played a variety of competitive sports at Regional and Provincial levels, and in CEGEP and University, despite my 5’4 stature, I played basketball. During this time, there was all sorts of training involved. Most of it sports-specific drills, lots of running, and a bit of weight training here and there. It wasn’t until I graduated form University that I realized I needed to find a […]

Chia Smoothie Recipe

Banana Chai Smoothie

Chai is one of my favourite spice mixtures; spicy, rich and warming, it makes a delicious tea, latte or addition to any flavourful dessert. Unfortunately, store bought lattes and smoothies are often made with chai syrup, loaded with added sweeteners and sugars making it a unhealthy option. Fortunately, with the mixture of a few simple spices, you can create your own anti-inflammatory chai blend at home, and this creamy chai smoothie really satisfies a sweet tooth! Chai Spi […]

fueling your runs

Fueling Your Runs

Running, especially any distance greater than 5KM, requires a significant amount of time and dedication to training. With this amount of exercise comes an increased demand on your body for constant tissue repair (muscles, ligament and bone) and refuelling your energy stores.  Therefore it is important to think of yourself as an athlete not just an exerciser!What you eat before and after your training runs and your races can have a huge impact on your performanc […]

Broccoli Salad with Tahini Dressing

Summer time calls for fresh vegetables and refreshing salads, however sometimes leafy greens get a little boring. Coleslaw is always a popular summer BBQ staple, however unfortunately all that added mayonnaise dressing is not the best option for your waistline. This broccoli salad provides a nice big crunch while providing a daily dose of greens and satisfies that creamy craving. This recipe can be eaten right away or prepared ahead of time and stored in the fridge all […]

Red's Recommendations: Wheelhouse Cycle

Red’s Recommendations: Wheelhouse Cycle

Great tunes, a disco ball and a sweaty workout with some of the funniest (and nicest) people you’ve ever met – what’s not to love? These are just a few of the reasons that Wheelhouse Cycle makes the #redsrecommendations list as my favourite spin studio in the city!The truth of the matter is that I never really liked spinning. In fact, I took a spinning class about 8 years ago, hated every minute of it and was pretty much scarred for life. Or at least that’s what I thought. The first time I met W […]