Alysha Coughler RD

Summer and relaxing drinks go hand in hand. Learn how to manage alcohol consumption for the summer months upon us http://www.crossfit6sblog.com//the-lowdown-on-booze-in-loc

Dietitian Recipe of the Week = Healthier Moscow Mule Kombucha is a fermented green or black tea that is fermented for a week after bacteria have been added to it. It has potent anti-oxidant properties and has been linked to helping with gut health. It is also a tasty way to help with fluid intake and add flavour to drinks. It can often be difficult to say no in the summer months to cocktails on the patio. So why not invite friends over and make your own! Here's a healthier tw...ist on the classic moscow mule with or without the alcohol. Ingredients - juice of 2 limes - 2 strawberries - 10 blueberries - 1 bottle ginger kombucha (I like GT or RISE)** - optional = 2oz vodka - for serving = mint springs, ice, berries for garnish Directions - In a shaker or cup, muddle berries and lime juice. - Add ice and vodka (optional) and shake or stir well - Top with Kombucha to fill the glass - Garnish with berries and mint spring

Patios are open and takeout is in full force!! But just because you can go out to eat now doesn't mean our diet goes buh-bye. Use these tips to make some decisions to keep you on track http://www.crossfit6sblog.com//healthy-restaurant-hacks-di

For most, the lockdown has resulted in the new Freshman-15 aka COVID-20 - and everyone wanting to drop that weight fast. But with all the talk of weight loss and Googling ideas online, do you know how to spot a diet faker? Take a read and learn how ti be critical of diet advice online http://www.crossfit6sblog.com//too-good-to-be-true-how-to-

What are you doing Sat. May 23rd? Come join me as I talk about how you can take control of your nutrition to achieve your goals! This workshop is FREE & open to anyone! Register here: https://docs.google.com//1FAIpQLSfvwHx9pC9oMoKz_S/viewform

How’s your protein pancake game?! Did you know you can whip up a quick batch in less than 5min???? Combine 1/4 cup egg whites, 1/4 cup Greek yogurt, 1/3 cup oats, 1 scoop whey, 1-2tbsp almond milk, then get flipping!! Amazing pre-workout option to keep you fuelled and energized to push through those home workouts. Thanks to @unchainedathletics for having me love to show how easy it it to make these. #healthysnack #pancakelover #proteinpancakes #pancakestack #realmaplesyrup #preworkout #preworkoutfuel #workoutnutrition #sportsnutrition #dietitiansofinstagram #dietitian #dietitianapproved #sportsdietitian #fitfam #fitlife #fitfood #foodie

If you could only eat one food for the rest of your life, what would it be?? More me it’s a toss up between cookies and oatmeal! There are so many varieties of each. This past week I made a different variation of oats everyday post-workout, from spiced apple pie to PB & J to mocha brownies and can’t forget the chunky monkey with banana and peanut butter. I want to hear your favourites!!! #dietitiansofinstagram #dietitianapproved #dietitian #dietitianeats #dietitianlife #sweettooth #healthyindulgence #oatmeal #breakfastclub #breakfastlover #proteinoats #fitfam #fitfood #foodie #recipeoftheday #recipetesting

Join me tomorrow over at Unchained Athletics Instagram for a snack break and ice cream making

Healthy eating is about #MoreThanFood - it’s about family, friend, memories, self expression/ creativity, and emotions. Embrace and enjoy your own food culture and traditions - and share them with others! I love using food as a way to show people I care about them and connect with people. What does it look like to you? #NutritionMonth #dietitian #foodculture #foodhabits #foodtraditions #familytime #funwithfood #eattherainbow #dietitian #dietitiansofinstagram #dietitianapproved #fitfam #fitlife

Dietitian Recipe of the Week: Copy Cat Egg Bites A make ahead breakfast option for weekdays when you couldn't be bothered to cook in the cold dark morning Homemade Egg White Bites... Ingredients 6 egg whites 1/4 cup low fat cream cheese 1/2 cup low fat cottage cheese 1/4 tsp salt 1/4 tsp pepper 2 Tablespoons finely chopped roasted red pepper 2 green onions, green parts only, finely chopped Directions Preheat oven to 325F. Coat a muffin tin with cooking spray In a blender, combine egg whites, cream cheese, cottage cheese, pepper and salt. Process at medium-high speed until smooth. Divide the mixture evenly among the muffin tins Add red pepper evenly into all muffin tins Add equal amount of onions to each tin Stir the fillings with a butter knife to spread things around Bake for 30min or until they no longer giggle when you pull them out of the oven Dairy-Free Egg Bites Ingredients 6 eggs 1/4 teaspoon + pinch salt 1 c broccoli florets torn into tiny pieces 1/2 c yellow onion, minced 1 Tablespoon olive oil 1/4 teaspoon garlic powder 2 Tablespoons water 2 Tablespoons finely chopped red pepper Directions Preheat oven to 325F. Coat a muffin tin with cooking spray Combine eggs and 1/4 teaspoon salt in a blender and blend at medium-high speed until homogenous and creamy in color. In a small frying pan, heat oil over medium-high heat until it runs freely around the pan. Add the broccoli, onions, garlic powder, and pinch salt and stir vegetables to coat. Lower heat to medium and sauté for 3-4 minutes. Add 2 Tablespoons of water to the pan and stir, allowing broccoli to steam through. This will take about 1 minute to evaporate. Turn off heat and set aside to cool for a few minutes. Divide egg mixture evenly between the muffin tins. Do the same with the cooled broccoli mixture and roasted red peppers. Stir with a butter knife to incorporate throughout. Bake for 30min or until they no longer giggle when you pull them out of the oven

Chocolate all day, every day - AMEN TO THAT!!! http://www.crossfit6sblog.com//how-to-eat-chocolate-everyd

On a cold night after a long day, there’s nothing I’d rather have than hot cocoa. And it can be as easy as 1-2-3! Just heat unsweetened chocolate almond milk in the microwave and whisk in 1tbsp cocoa powder and 1 scoop protein powder - then VOILA! Can even add stevia and vanilla for more sweetness. #comfortfood #coldnight #comfort #cozy #hotchocolate #proteinrecipes #dietitiansofinstagram #dietitianapproved #foodie #fitfood

Dietitian Recipe of the Week: Healthier lasagna I don't know about you, but with all this talk of crappy weather this weekend has me thinking about all the comfort food to make me feel warm and cozy. I challenge you to make a healthier twist that is just as tasty. Ingredients:... 20 oz. (about 3 medium) zucchini, ends removed 8 oz. raw extra-lean ground beef OR turkey OR veggie ground (Ives or Gardiene work amazing in this recipe) 1 cup marinara sauce 1 cup plain Greek yogurt OR non-dairy substitute (I personally make this with Yoso soy yogurt) 4 gluten-free or whole grain lasagna sheets 1/2 cup shredded part-skim mozzarella cheese or non-dairy cheese (I use Daiya) Seasonings: 1 tsp. garlic powder 3/4 tsp. onion powder 1/2 tsp. Italian seasoning 1/4 tsp. each salt and black pepper Directions: Preheat oven to 400 degrees. Spray a baking sheet and an 8 X 8 baking pan with nonstick spray. Cut zucchini lengthwise into 1/2-inch slices. Sprinkle with 1/2 tsp. each garlic powder and onion powder. Place on the baking sheet, and bake for 10 minutes. Flip zucchini, and bake until lightly browned and softened, about 10 minutes. Meanwhile, bring a large skillet sprayed with nonstick spray to medium-high heat. Add meat or meat substitute, Italian seasoning, salt, pepper, 1/4 tsp. garlic powder, and remaining 1/4 tsp. onion powder. Cook and crumble for about 5 minutes, until fully cooked. Remove from heat, and mix in marinara sauce. In a medium bowl, mix yogurt with remaining 1/4 tsp. garlic powder. Thoroughly blot zucchini dry. Evenly layer the following in the baking pan: 1/3rd of the zucchini, half of the seasoned ricotta, 2 lasagna sheets, and 1/3rd of the meat sauce. Repeat layering process. Evenly top with remaining zucchini and meat sauce. Top with cheese. Cover with foil, and bake for 30 minutes. Uncover and bake until lasagna sheets are cooked through and cheese has lightly browned, about 8 minutes. Let cool for 10 minutes before slicing. MAKES 4 SERVING