Nutrition Blog Articles

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Fitness Diet Calgary
  • Jun 14, 2017
  • Shayne

How to Create a Successful Meal Plan

Are you trying to lose weight or simply become more fit? No matter your goals, investing in personal training and a nutrition coach can have enormous benefits.   Staying in good health and shape requires that you engage in a regular workout. . .

Weight loss programs calgary
  • Dec 28, 2016
  • Shayne

Best Weight Loss Tips - Happy Weight vs. Healthy Weight

With the many hurdles life can throw your way, why does weight have to be one of those challenges? Struggling with weight loss is a common issue many people encounter. A common pattern many people may follow when they start a weight loss program or. . .

Nutrition coach calgary
  • Nov 30, 2016
  • Shayne

Nutrition Coach Calgary - What Is Nutrition Coaching?

Are you one of those people who seem to believe that no matter how much you plan your meal or try different weight loss methods, fixing your diet seems like an impossible feat? Food is a science and fortunately, nutrition coaches have educated. . .

Calgary Personal Trainer
  • Nov 07, 2016
  • Christine

Egg White Muffins for a quick and healthy breakfast

This is one of my favorite brekfast recipes! They are so quick to make. Each muffin equals 4 egg whites. I eat 2 with a piece of sprouted grain toast for breakfast :)  DIRECTIOINS: Preheat oven to 400 1 red pepper diced 1 green pepper. . .

Calgary Personal Trainer
  • Jan 26, 2016
  • Christine

Keto Pizza

We are now on Day 26 of our Ketogenic Diet. We have made quiet a few yummy recipes with "Keto Friendly" foods! We wanted to share one of our favourite recipes which is a Low Carb/Keto Friendly Pizza. It tastes way more yummy then the tradiontal. . .

Calgary Personal Trainer
  • Jan 12, 2016
  • Christine

Keto Life Day 15

So today is Day 15 of being on the Ketogenic Diet and we feel AMAZING!! Tons of energy and mental clarity! For those of you unsure what this  is here is a little info on the diet::  A Keto Diet is well known for being a low carb diet, where. . .

  • Nov 09, 2015
  • Christine

Protein Gingersnap Cookies

Gingersnaps are one of my favorite holiday cookies so I thought I would try making a healthier version to satisfy my sweet tooth. These cookies taste sooooo yummy you would never guess they are good for you!! Happy Holidays Fit Fam! xo. . .

  • Oct 22, 2015
  • Christine

Pumpkin Protein Waffles

Ingredients: 1/3 cup  Quick Oats or Oat flour 1/2 scoop of Vanilla Protein Powder (I used Syntha 6 vanilla ice cream by BSN) 1 tsp Ground Cinnamon 1/2 tsp Ground Nutmeg  1 tsp Truvia 2 tbsp Pumpkin Puree 1 Whole egg 4 Egg Whites 2 tbsp. . .

  • Sep 30, 2015
  • Shayne

Chocolate Zucchini Protein Bread

Flourless Chocolate Protein Zucchini Bread ​Ingredients 2 cups of ground quick oats 1/3 cup cocoa powder sifted  2/3 cup Truvia 1tsp baking soda 1 tsp baking powder 3 scoops chocolate protein powder (I used 100% natural whey. . .

  • Sep 17, 2015
  • Shayne

5 simple ways to trick your hunger mechanism

One of the biggest challenges when you are trying to follow a meal plan is keeping those carbs in check.     The high carb days are much easier to deal with, but its the lower carb and no carb days that are sure to have your energy lower than. . .

  • Apr 22, 2015
  • Shayne

Grilled Chicken with Pineapple Avocado Salsa and Cucumber Avocado Salad

Grilled Chicken with Pineapple Avocado Salsa and Tomato, Cucumber and Avocado Salad Pineapple Avocado Salsa Ingredients 2 cups of diced pinapple 1 avocado, diced 1 jalepeno, seeded and finely diced (half of a jalepeno for less. . .

  • Mar 03, 2015
  • Shayne

Benefits of Cabbage

We have decided to switch up our fibrous carbs in our meals. Instead of our usual broccili, asparagus, spinach and green beans we are  going to be having cabbage. Yes, I said cabbage. This veggie is not only fibrous but has several other health. . .

Tilapia
  • Mar 10, 2014
  • Shayne

Sun Dried Tomato and Herb Tilapia with Asparagus

Try this tasty sodium free, low carb meal. Grill some fresh Tilapia fillets in a frying pan on medium for about 8 mins total, flipping once. Sprinkle some sodium free spice on both sides of the fish. Asparagus is tasty steamed in a pan with a tiny. . .

Cod & Zucchini
  • Mar 06, 2014
  • Shayne

Lemon Pepper Cod with Zuccini

This is a great low carb meal. Grill some Cod in a frying pan with a little lemon pepper. I like to keep the pan around medium and add a tbsp or so of water around the edges to help it steam. Add some sodium free Lemon Pepper spice. This is a nice. . .

Valentines Day Recipe
  • Feb 14, 2014
  • Shayne

PB & J Valentines Protein Cookies

PB & J Valentines Protein Cookies Ingredients 1 cup of All Natural Peanut Butter 1 large Egg 1 large Egg White 1 tbsp Unsweetened Apple Sauce 1 oz water Add Truvia or your favorite sweetener to taste 1 scoop of Vanilla Protein. . .

Chicken Tomato Soup
  • Jan 03, 2014
  • Shayne

Chicken and Tomato Red Pepper Soup

I made this tasty soup tonight. We also paired it with a small portion of Quinoia. Ingredients 1/2 Onion 1 Red Pepper 4 Chicken Breast 3 tbsp Olive Oil 1 cup diced Tomatoes 1 can light Mushroom Soup 2 Garlic. . .

  • Nov 21, 2013
  • Christine

Healthy Delicious Turkey Chili

This is one of my favorite recipes to make when its cold out. Its so simple and last for days! I make a huge batch and always freeze some as well. I like alot of spice so please adjust spices accordingly if  spicy isn't for you :)  Enjoy. . .

  • Sep 23, 2013
  • Christine

Protein Black Bean Brownies

Protein Black Bean Brownies Ingredients: 1/3 Cup Oats 1 Scoop Chocolate Protein Powder 1/4 Tsp salt 1/2 Tsp cinnamon 1 Tsp vanilla extract 4 Tbsp Cocoa Powder 5 egg whites 1 Whole Egg 1/4 cup Truvia 2 Tbsp coconut oil 1. . .

Chocolate Coconut Protein Muffins
  • Sep 23, 2013
  • Christine

Chocolate Coconut Protein Muffins

Chocolate Coconut Protein Muffins Ingredients 2 Scoops of chocolate protein powder 2 Tbsp Truvia 4 Tbsp Cocoa Powder 1/2 Cup Ground Oats of Coconut Flour 1 Tsp Baking Powder 1 Tsp Baking Soda 1/4 Tsp Salt 1/4 Cup Unsweetened. . .

Flourless Banana Muffins
  • Jul 22, 2013
  • Christine

Flourless Banana Muffins

Flourless Banana Muffins Ingredients: 2 ripe bananas 2 eggs 1 tsp vanilla extract 1/2 cup unsweetened almond milk 1/2 cup unsweetened apple sauce 2 cups of ground oats 1 tsp cinnamon 1 tsp baking soda 1 tsp baking powder 1/4. . .

  • Jun 13, 2013
  • Christine

Turkey Muffins

One of our favorite recipes that is easy to make, and also easy to control the serving size. They can be either pressed flat and cooked in a pan, or press them into muffin tins and bake. Turkey Meatballs Ingredients 2lbs ground turkey. . .

  • May 26, 2013
  • Shayne

Whey Protein vs Casein Protein

There is much confusion as to the different types of proteins and how they should best be used. The following is a quick comparison between Whey and Casein.

  • May 05, 2013
  • Shayne

Re-Feed Lentil Stew

This Lentil Re-feed stew is very tasty.  Great for carb loading or after big workouts. 350 calories per cup, 70 carb, 20 protein, 2 fat.

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