Balanced Diet

What is Portion Control?

Do you struggle with portion control? What does “portion control” really mean?

Portion control is simply knowing what a healthy serving of food looks like. Do you eat a bowl full of mixed nuts or count out a select number? Or maybe something in between? Portion control is a learned skill. Out of scale serving sizes at most restaurants have skewed our thinking so much that most of us don’t have a clue how much we should be eating.  This is why it’s possible to stay overweight even when we’re eating healthy foods. It’s possible we are simply eating too much or too much of one food category and not enough of another.

Learning what foods and how much of those foods to eat is an important life skill. Why does losing weight have to be tedious, complicated and time-consuming, like counting calories? Rather, can’t we just learn what a healthy plate looks like?

Yes, we can! We can learn this invaluable skill and I would love to help show you how.

The Portion Fix is an easy-to-follow portion control system that takes the guesswork out of knowing what and how much to eat. Portion Fix teaches you what foods comprise a healthy diet, and how to eat the right amount without tedious calorie counting.

How does it work? It’s simple. You work with color-coded containers assigned for different macros. Proteins go in a red container, veggies in a green container, and so on.  You simply follow the Portion Fix Eating Plan to determine how many of each container you should eat per day to reach your goals (weight loss, maintenance, etc).


Each of the color coded containers is measured to deliver just the right amounts of the various food groups: proteins, fruits, veggies, grains/starches, healthy fats and “condiments” like seeds and dressings. If your food fits in the container, then you can eat it. A day of eating according to this plan might look something like this:

Day 5 Full day pic

The Portion Fix reteaches our brains how to create a well-balanced diet by including foods from each of your containers every day.  And you’ll learn just how much of those foods to eat to achieve your goals.
Life is about enjoying food as well.  You’ll also learn how to include treats in your diet so there is no deprivation.

For just $39.99US/$43.99CDN you can learn this invaluable skill and have me coaching you through the process. And if you are looking to get serious results by combining 30 minute workouts, the portion controlled eating system, and one meal a day included, the 21 Day Fix Challenge Pack is on sale this month for $140US/$154CDN. Losing weight has never been simpler!

Let me know if you would like more information.

Have a great week,

Featured Recipe

From one of the #Saladadaytillsummer entries, this is an amazing combo!

Avocado salad

1 ripe avocado
2 celery stalks, diced
Juice of 1 lemon
2 Tbsp. chopped cilantro
2 tsp. olive oil
Salt and pepper to taste

Mix to combine. Serves 2.

The best quinoa salad ever

Sunny days, crisp air, a shift in people’s mood, Spring is officially in bloom. When the weather changes it’s as if the ants come out literally and figuratively. Masses of people make their way out of hibernation and the burning desire to spend as much time as possible outdoors sets in.

At least for me this is the case. After a beautiful run along the Lachine canal last week I found myself in the middle of Point St. Charles and I was starving. I had run with some girlfriends who work in the area. By the time we finished, the cafes in the building did not have any food left. My friend says to me, “it’s OK, just walk right outside, make a right and then a left and then you’ll see a little Mexican restaurant that has the best quinoa salad ever!”

I went on my way to find the little cantina, but honestly after the hour and a half run, a quinoa salad wasn’t exactly what I had in mind. Seeing as I was not at all familiar with the area I decided to pop into the little Mexican cantina and see what they had. Tacos, quesadillas, chips and guacamole.  Hmm, I do love Mexican food but this Texas girl has come to realize I just can’t get good Mexican food in Montreal. If someone can prove me wrong, please go ahead.

The voice of my friend (who I must say is quite a foodie) was ringing in my ears. “They have the best quinoa salad ever!” Really? What could make a quinoa salad taste that good? Begrudgingly I decided to give it a try. Knowing I was going to have to walk back to my car that was a good 10 minutes away to get my wallet for more money because “the best quinoa salad ever” cost more than the $10 bill that stays in the pocket of my running pants for emergencies.

I ordered the salad and went on my way back to the car, tired legs, the walk was probably good for me. A good 15 minutes later, wallet in hand, I made my way back into the cantina where the best quinoa salad ever was waiting for me.

The best quinoa salad ever

What a beauty. This salad definitely has the visual appeal down! The dressing came on the side without even asking, bonus! I dipped a little bit of the raw veggies in the dressing to make sure I liked it before pouring into my salad. Smoky, tangy, cilantro, all these yummy Mexican spices, it was good. I decided the dressing was a must and poured it over the salad.

Wow. I know I was starving but this seriously was the best quinoa salad ever. Full of protein rich quinoa, hearty veggies, a crumble of feta cheese, and pumpkin seeds, this salad was the perfect way to refuel post long run.

My attempt at this delicious salad can be found below. But if you’re ever around Pointe St. Charles, you should definitely check out the Café Cantina that has the best quinoa salad ever.

What is your favorite quinoa recipe?

Have a great week!

Park Jeanne Mance bootcamp

Outdoor classes start this week! We meet rain or shine.
Mondays 10am, Tuesdays 6am, Wednesdays 2pm
Message me for more details.

Featured Recipe

The Best Quinoa Salad Ever (my version)

The best quinoa salad ever 2

1/2 cup quinoa
1 beet, cooked and peeled
1/2 bell pepper
5 cherry tomatoes, chopped
1/4 cup feta cheese
1/8 cup pumpkin seeds

Dressing Ingredients:
1 tsp olive oil
1 tsp chopped cilantro
1/4 cup orange juice
Juice of one lime
1/4 tsp Chipotle flavored tobasco

Cook quinoa in 1 cup of water. Bring to a boil and let simmer for 15 minutes. Remove from heat and fluff with fork.
Chop all the veggies and serve on top of a bed of quinoa. Sprinkle with pumpkin seeds.

Combine all the dressing ingredients and pour over the top of salad. Serves 2.


The Power of Protein

At the age of 13, I became a vegetarian. On my own, I decided I wanted to be a vegetarian. This decision was not based on anything health or animal rights related. It was simply a decision I made out of disgust in a science class dissection.

Fast-forward 10 years, I still called myself a vegetarian and this just became a part of who I was and how I ate. A diet full of mostly carbs and cheese, who doesn’t love that?

In the next decade I was introduced to more of a Mediterranean diet, and I began to include eggs and fish as additional protein sources. I realize now this balance was necessary for me to have the energy it took to fuel my pregnancies. I’m still far from being able to stomach a rib-eye but now I do realize a balanced approach to carb/protein/and fat is what is really necessary to feeling optimal and to help shed pounds. You might question why protein is so powerful. How does it help you lose weight?

Here are 4 reasons why I have found protein to be so powerful:

Protein is important because it helps you feel fuller longer. Protein slows down digestion and makes us satiated for a longer period of time. When this starts to compound over the course of days and months, you save calories by not filling up all the time on empty calories, thus aiding weight loss.

I used to constantly get light headed, dizzy, and even faint. By pairing protein with carbohydrate-rich foods, the absorption of sugar from your stomach into your bloodstream slows down, which may help keep your blood sugar from skyrocketing and also helps to ward off future cravings.

Your body cannot effectively burn and use fat as energy if it doesn’t have help from either carbohydrate or protein. As you are losing weight, your body loses both muscle and fat. During this process it is especially important that you have adequate protein coming in from your food in order to fuel fat burning while preserving calorie-burning lean muscle.

Your protein needs increase especially after bouts of intense exercise. It is beneficial to increase your protein intake on days that you exercise. Additionally, if you strength train, try having a high protein snack right after a training session when the muscle is sensitive to nutrients that it can use to repair and grow.

As you can see protein is a very powerful macronutrient. But protein alone won’t help you shed pounds. You need a balanced approach that will give you all the energy you need to power through your workouts and your daily lives, while still helping you lose weight. Personally, I like to follow a plan that is roughly 40% carbohydrates, 30% protein, and 30% fat. So what does that mean? How do you know if you’re getting enough protein?

For my size, I aim to eat 4 servings/day of lean protein. Here’s an example of how I incorporate the power of protein into a typical day:

Breakfast ½  Cup oatmeal with ¾ cup Blueberries
2 Scrambled Eggs
Snack Shakeology Vegan Chocolate meal replacement shake
Lunch Large salad w/Tuna fish
Olive oil/balsalmic dressing
2 Tangerines
Snack Chopped carrots/celery
w/ Hummus
Dinner Pistachio crusted baked fish
w/ ½ cup Quinoa

If you would like help learning how to eat a balanced diet according to your size and goals, please let me know.

Have a great week,

tuna bean salad

Featured Recipe


This quick and easy protein-packed mini meal is perfect. Keep canned tuna or salmon and white beans in the cupboard for a meal that can easily be transported if you bring your lunch to work.

1 can of water-packed tuna or salmon
1/2 cup white beans (drained and rinsed)
Juice of 1/2 lemon
2 tsp olive oil

Flake tuna or salmon into a bowl and toss with all the other ingredients. Season with salt and pepper.