Fresh Ginger $2
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:
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,
From one of the #Saladadaytillsummer entries, this is an amazing combo!
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.
Think about what you have eaten in the past 24 hours. I’m willing to bet a large percentage of people have eaten something like cereal for breakfast, a sandwich for lunch, and possibly pasta or pizza for dinner. Maybe this doesn’t describe you at all and you already get plenty of live enzymes into your daily diet. If so, good for you! But maybe we all need a little challenge to help focus on eating more live enzymes. Join the FREE Just Feel it Fitness Salad Challenge. I am challenging you to eat a salad every single day for the 4 weeks leading up to summer.
Because our bodies need more live enzymes to help digest everything that we put into it. We need more natural fiber to help rid the breads, pastas, etc that we can’t seem to say no to. (I love this stuff too!) A diet full of breads and pastas and sandwiches doesn’t have enough fiber to help your body smoothly and quickly move it through your digestive system.
What should I put in my salad?
Any collection of uncooked vegetables or fruits. Uncooked is key. We need the live enzymes. All you need is lettuce or spinach and any other veggies you like. Get colorful, get creative! I like to wash and cut up romaine and leave it in the fridge in my salad spinner. When I’m ready for my salad, I just take the lettuce and add some chopped veggies. Depending if it’s a side salad or your main meal, add some form of protein. Tuna, chicken, or hard boiled eggs are a few examples. Steer clear of croutons and creamy salad dressings, we want to keep your salads as simple and live as possible. Stick to vinaigrettes or simple oil and vinegar.
When should I eat my salad?
You can eat salad any time of day! But try eating your salad before you eat the rest of your meal. For example, order a side salad to come before your meal when you eat out. Have a fruit salad before your breakfast. Toss together a simple mixed green salad and eat before your chicken and rice dinner. Snack on baby carrots and grapes and other live foods. Give your body something live to work with every single day!
What should I expect?
When you put more live enzymes into your body, you are helping your system rid of waste. You will have more regular, and easier to pass bowel movements. It is also very possible to lose an inch or 2 from your waist. Your skin will look clearer, and you might even lose weight!
Starting Monday, May 25th for the 4 weeks leading up to the start of summer! (June 21st, 2015)
Weekly prizes will be given to those who submit pictures of their salads online and hashtag #saladadaytillsummer and tag @justfeelitfitness
ARE YOU IN?? Let’s eat more salad!
Have a great week,
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.
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!
Outdoor classes start this week! We meet rain or shine.
Mondays 10am, Tuesdays 6am, Wednesdays 2pm
Message me for more details.
The Best Quinoa Salad Ever (my version)
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
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.
We’ve all been bombarded with the words clean eating. And it’s a pretty simple concept, cut out the processed stuff, and fuel your body with whole foods. But what about organic? Is it worth the extra cost? What does it mean? A quick perusal of my pantry and I see this word in blaring bold print across a majority of the items. Why organic?
Many people are understandably skeptical about the value of the organic label. (Myself included) Is it just marketing? We know in actuality, it’s not. When you buy food that is organic, it is guaranteed to be real, clean, and sustainably produced, meaning the food has been grown in safe and healthy soil using natural fertilizers and free of synthetic pesticides or additives. Research has also shown that organic produce contains more antioxidants than conventionally grown fruits and vegetables. So you’re not just getting cleaner food, you’re getting more nourishing food when you buy organic.
Organic foods are of course more expensive than conventionally produced ones. So when a choice has to be made, the suggested prioritizing for buying organic is as follows: dairy, eggs, poultry, beef, lamb, produce, corn and soy products, and coffee and tea. So as you can see in the grain department I’m doing a pretty good job (oats/quinoa/chia/crackers are all organic!) but I should actually be putting more of an emphasis on organic dairy and eggs at the top of the list.
“Don’t put all your eggs in one basket.” A wise saying I was often told growing up! Organic is not the whole story. Some exceptionally nutrient dense foods are not labeled organic because they grow entirely outside of the food-production system, wild caught pacific salmon for example. Also, small local farmers may be using admirable methods but are not certified organic because it is too expensive for them to carry the label.
Organic is good, but it’s important to consider all the different factors when choosing the food that fits your needs. Focus on whole foods.
Have a great week,
Roasted Brussels Sprouts with Spinach and Quinoa
20 brussels sprouts, trimmed and halved
3 Tbsp melted coconut oil
1/2 tsp paprika
3/4 cup water
1/2 cup quinoa, rinsed and drained
1 clove of garlic
3 Tbsp red wine vinegar
3 cups packed baby spinach leaves
Preheat oven to 425 F. On a rimmed baking sheet, toss the Brussels sprouts with 2 Tbsp. melted coconut oil and season with salt/pepper and paprika. Roast the sprouts for approximately 25 minutes, until tender.
Meanwhile, bring 3/4 cup water and the quinoa to a boil. Reduce the heat, cover, and simmer for about 15 minutes. Transfer to a bowl and fluff with a fork.
Pulse the garlic, cashews, vinegar, and remaining Tbsp of coconut oil in a mini chopper or blender until smooth.
In a large bowl combine the spinach, quinoa, roasted sprouts, and dressing. Toss to combine.
Makes 3-4 servings.
To a FREE 30 Day trial of Beachbody on Demand, which includes over $2,100 of FREE workout programs and nutrition guides along with daily motivation, inspiration, and accountability. I am so excited about this opportunity!
What does this mean?
At zero cost to you, you can stream hundreds of world class workouts right from the comfort of your own home/device. Heard of P90? Insanity? 21 Day Fix? If you’ve been following my newsletters for a while you know I love the 21 Day Fix and PiYo workouts and nutrition guides. Maybe you have been curious about trying one of these programs, but you’re not sure if the home-workout format could work for you. This is an incredible way to try it out, for free.
CLICK HERE to register for the FREE trial
Every day I hear from people who are struggling with their weight or body image. I am so passionate about helping people build a healthy body and live a balanced life. This FREE trial is the perfect way to Spring into Shape. And to anyone who signs up, I will commit to being your daily accountability coach for the entire month.
Will you join me?
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I can’t wait to help you Spring into Shape.
Have a great week,
CONGRATULATIONS March Madness Challengers!!
Participants lost on average: 10 pounds!!
Hearty Beef and Butternut Squash Stew
1 tsp. olive oil
1 1/2 lbs. lean beef stew meat, cut into 2 inch cubes
1 onion, chopped
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
4 cloves garlic, crushed
2 medium tomatoes, chopped
1 cup low-sodium organic beef broth
1 bay leaf
1 tsp. salt
1 tsp. ground black pepper
2 cups cubed butternut squash
1/4 cup chopped flat leaf parsley
1. Heat oil in a large saucepan over medium-high heat.
2. Add beef; cook, stirring frequently, for 4 to 5 minutes, or until beef is brown.
3. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
4. Add garlic; cook, stirring frequently for 1 minute.
5. Add tomatoes, broth, bay leaf, salt, and pepper. Bring to a boil. Reduce heat to medium-low; cook, covered, for 40 minutes.
6. Add squash; cook, stirring occasionally for 8 to 12 minutes or until sauce has thickened and beef is fork-tender.
7. Remove bay leaf; serve topped with chopped parley.
Makes 6 servings.
Recipe from the 21 Day Fix Extreme.
Container Equivalents per serving: 1 green and 1 red
My avocado obsession first started with my Uncle’s guacamole. It is amazing. Fresh, buttery avocados mashed to a perfect consistency. This crowd favorite makes it to most of our family get-togethers. Thank goodness.
I remember reading that avocados are an excellent first food for babies because the healthy unsaturated fats found in avocados are similar to those found in breast milk. Babies need fat in their diets. Fat and fatty acids are essential for brain development. Avocados contain monounsaturated fats which are said to lower “bad” cholesterol and also aid in maintaining a healthy heart. Already an avocado fan, this was all the information I needed to hear.
When it came time to introduce solids, I mixed avocados with everything. Avocado and banana. Avocado and mango. Avocado and sweet potato. Avocado and green peas. It worked well as a puree and it also worked well as a first finger food. It was so easy to transport, and I didn’t have to worry about temperature control. I was the avocado mom.
It became a running joke with my girlfriends when we would get-together with the babies. They knew, if we were having a picnic or a play date of some sort, I’d be bringing avocados.
And now today, I can’t get my kids to even come close to eating anything avocado! That’s what I thought until this weekend!
We need fat for energy, for vitamin absorption, for healthy skin and hair, and for fueling our metabolism, among other essential functions. Determined to get some heart healthy fat into my boys’ diet, here is the latest avocado mom creation: Chocolate Pudding.
Toddler approved, adult approved, chocoholic approved. Please enjoy guilt free and know you are fueling your sweet tooth with heart healthy “good” fats!
Chocolate Pudding Recipe below.
Have a great week,
6 large pitted dates
1 cup of unsweetened almond milk
2 Tbsp cocoa powder
1 ripe avocado
Cover the dates with almond milk and let soak for 10-15 minutes. Add the cocoa powder and avocado and blend everything together to a smooth consistency. You want to make sure and really blend well so there are no green chunks in your pudding! If it is too thick, you can slowly add more almond milk until you get the consistency desired.
The relative humidity of airplane cabins is usually less than 10%, something akin to the Sahara Desert! This not only causes dry skin, but dehydration and fatigue. When you feel dehydrated, your body feels hungry and wants to eat more. Although the in-cabin food service cart more than pleases my 3 year old with chips and m&m’s, there aren’t many options for the health-conscious individual! And try to pass on alcoholic beverages during your flight. The air in the plane is dry enough, without alcohol further dehydrating you. The same goes for caffeinated drinks. Hydrate with good ole H2O!
#2 Bring some snacks
As I was mentioning, there aren’t many options on the in-cabin food cart, and unexpected delays can leave your blood sugar plummeting. Even if you do find some veggies and hummus on board, you’ll end up paying $8 for something that would cost you around $1.50 if you brought it from home. I know it’s a bit more complicated if you’re heading down South from Montreal and you have to deal with customs… no fruits or nuts, BUT there are still healthy options that are easily packable: carrot sticks and dip, KIND bars, trail mix, etc.
#3 Bring your tennis shoes in your carry-on
In case you find yourself stuck in an airport terminal, take the opportunity to log some miles. Put on your walking shoes and go for it. Plus, I’m sure there will be some exciting places to walk to when you get to your destination as well. You don’t want those shoes lost in luggage that might not make it!
#4 Avoid Crossing Your Legs on board.
#5 Pack a change of clothes!
1tsp chili powder
1/2 tsp. sea salt
1/2 tsp ground cumin
1/2 tsp garlic powder
2 tsp olive oil, divided
4 (5-6oz) raw chicken breast, boneless, skinless, cut into 1/2 in strips
1 medium red or green red bell pepper, cut into thin strips
1 medium onion, thinly sliced
1 tbsp fresh lime juice
8 large romaine (or butter) lettuce leaves
1/2 medium avocado, thinly sliced
1 cup fresh salsa
Combine chili powder, salt, cumin, garlic powder, and 1 tsp oil in large resealable plastic bag.
Add cut chicken, bell peppers, and onion; mix gently to coat.
Refrigerate for 15 minutes.
Heat remaining 1 tsp. oil in large nonstick skillet over medium-high heat.
Empty contents of bag into skillet; cook stirring frequently, for 5 to 6 minutes, or until chicken is cooked through.
Remove from heat. Add lime juice.
Evenly top lettuce leaves with chicken mixture, avocado and salsa.
Garnish with lime wedges if desired.
*Recipe taken from the 21 Day Fix Extreme
Containers: 2 Green, 1/2 purple, 1 red, 1/2 blue
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:
1. PROTEIN SATISFIES
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.
2. PROTEIN CURBS CARB HIGHS AND LOWS
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.
3. PROTEIN FUELS FAT BURNING
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.
4. PROTEIN PROMOTES MUSCLE REPAIR & GROWTH
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|
|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,
SALMON AND WHITE BEANS
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.
Yes there were chips and dip, yes there were hamburgers and hot dogs, and a fair share of desserts, it was a Super Bowl party after all! Like many of you, I’m sure, yesterday was all about getting together for the Super Bowl. If not for watching the game, at least for watching the commercials. One campaign that really stood out to me was the Always #likeagirl campaign.
Men and women of all ages were asked to describe what they think the phrase “like a girl” means. The results shown in the ad are troubling. Waving hands and flipping hair, the participants pretend to run “like a girl” and throw “like a girl.” Everyone except the young girls demonstrate that “like a girl” is often perceived as an insult. Yet the young girls who are asked act out strong, athletic and deliberate motions.
When did doing things “like a girl” become an insult? As the commercial states, female confidence plummets during the teenage years. But how have phrases like this become so common? I know I catch myself saying this all the time, “it’s OK to go on your knees if you need to, do girl push-ups.”
Expressions like this are degrading, and they are furthering the belief that women aren’t as strong as men. Acting “like a girl” is not synonymous with weak, inferior, or silly. Doing things “like a girl” should bring to mind power, beauty, and gracious determination. Young girls should grow up believing that they too can achieve their dreams. They too are also strong and bold.
Maybe they’ve been labeled girl push-ups for the longest time, but, hey, I challenge you to do one full minute of push-ups “likeagirl” and see how strong you feel! Let’s all try to empower the younger generation around us and inspire confidence in our individual strengths and abilities.
What other commercials stood out to you?
Have a great week,
This rice substitution is so easy to make. It is low calorie, and gluten free. It can be eaten as a side alone or as a base for dishes like stir-fries and curries.
1 head cauliflower
1 tablespoon olive oil or coconut oil
Wash, remove core and leaves, trim, and coarsely chop the cauliflower. Make sure the pieces are completely dry before placing into food processor.
In a large pan, heat the oil over medium heat.
Meanwhile, place cauliflower pieces in a food processor and pulse until the cauliflower is small and has the texture of rice.
Raise the heat to medium-high. Add the prepared cauliflower to the pan. Cook 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
Season with salt and pepper.