Fuel for the Week

Mixing Cookies

Inevitably, what we eat is an integral part of fitness. And for both of us, it seems to be one of the hardest things to get right. Fuelling our bodies well to train and perform is vital to meeting all the fitness goals we’ve set.     Planning and preparation are what we have found to be most helpful strategies to keeping our eating on track throughout the week. For us, planning and food prep isn’t a super scientific process. We don’t get too caught up in the details. Because we run a … [Read more...]

Banana Peanut Butter Oatmeal Cookies

Banana Peanut Butter and Oatmeal Cookie

I am always looking for recipes that are quick and pack a mean nutritional punch. Especially with my heavy training schedule. I found this recipe on Pinterest and modified it a bit, its super quick to make and these are an awesome snack pre or post workout. Ingredients: One Bunch of ripe bananas 1/2 cup of almond butter or natural peanut butter 1/2 cup of unsweetened applesauce 1 tsp vanilla extract 1 tsp cinnamon 1 1/2 cup quick or old fashioned oats 1/4 cup of unsweetened … [Read more...]

Seasonal Affective Disorder and Food Consumption Pattern

Oatmeal Cookies

In my last blog I had touched on some connections between specific nutrients and how that can affect mood disorders, like seasonal affective disorders (SAD). What a person eats can affect not just the individual, but it has the potential to expand to an entire society. For example, The trend surrounding the lack of omega-3 consumption and rates of illness can be seen occurring internationally. The relevance of polyunsaturated fatty acids for their effects on mental disorders has been … [Read more...]

Happy Valentines Day Treat

tasty treat

If you know me, you know I'm full of love… but you'll also know the gluten and me don't mix.  Here is a recipe I adapted from ohsheglows.com (Great site for Vegans) Raw & Vegan & Gluten free Raw Almond Butter Cups Yield: 1 dozen mini cups for the base: 3/4 cup raw almonds, ground into a meal 1/4 cup rolled oats, ground into a flour 2 tablespoons raw almond butter (or nut butter of choice) 1 tablespoons coconut oil, warmed if necessary 6 dates (seed … [Read more...]

The Magic of Food Prep

A prepped fridge

They say that a healthy life and losing weight is 80% the food you eat and 20% the exercise you do, this might vary from person to person but at the end of the day, the fuel you put into your body is important. Over the last year I have gotten pretty into food prep, for a few different reasons. Living alone can create just as complicated of issues as having a family of five; for me, eating out can become second nature, be it with a family or as a person with lots of hobbies and social and … [Read more...]

BBQ Power Meal

BBQ Tomatoes

BBQ Power Meal 1 BBQ Corn                                                                              100 cal 1 BBQ Tomato                                                                           32 cal 1/3 cup Quinoa (cooked)                                                           67 cal 4oz Boneless Skinless Chicken Breast BBQ’d                      172 cal 1 tbsp Olive Oil                                                                         125 cal Splash Hot Sauce   … [Read more...]

Snack Recipe Alert! Vegetarian Protein Balls

Leigh Chmilar Protein Balls Recipe

This weekend I had a fun little experiment with extra food in my cupboard. I wanted to make a portable delicious, well-balanced snack for in between workouts or clients, and have searched high and low for recipes. I hadn't found a recipe that was super easy until now... A friend passed along some ingredients that he used to make protein bars, but of course there were no ratios or amounts listed. I decided play around and just try making them with the ingredients listed, and then add and … [Read more...]

Breakfast muffins

egg breakfast muffins

Breakfast for the week! Egg Muffins! I mentioned these in my last blog! I found the recipe on pinterest and they have been a life saver! Ingredients: 15 eggs (for silicone muffin pans, use 12 eggs for metal muffin tins or individual silicone cups. You can use less egg yolks and more egg white if you prefer.) 1-2 tsp. chopped garlic 1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat) Optional, but highly … [Read more...]

Blueberry Protein Pancakes!

blueberry protein pancake

I was playing around a little in the kitchen trying to liven up my breakfast and I managed to whip up this recipe for blueberry protein pancakes that I thought I'd share with you.  It's not like a normal pancake at all in that it doesn't use flour!  The recipe makes two fairly large sized pancakes. Ingredients: 6 egg whites 1/2 cup of oats 1 tbsp of baking powder 1/2 cup of unsweetened vanilla almond milk a pinch of salt 2 teaspoons of stevia 1/4 cup of blueberries a dash of … [Read more...]

Amy’s Turkey Patties


Ground Turkey Patties. The other day I was looking for a new way to utilize the ground turkey I had in my freezer. So often I am looking for ways to have something that I can make on Sunday night and have as a quick grab and go during the week! It helps me to continue to eat clean even when I might not have time to cook during the week. The nice thing about these is that they don’t take long to cook and you can store them in your fridge to have with a salad or steam up some frozen veggies … [Read more...]