Goodness Inside Out

It's not just about the food. It's also about the thoughts about food, and your body! This picture is one of my amazing clients daily journal - she updates it daily and saves it has her phone background. We are on the second round of sessions together, after she tackled the what & when to eat aspect, she said she was ready to drive deeper and do more! ... @pink_taco_club is so dedicated to working on her health, it's such a beautiful thing to witness and be a part of. She is having such amazing success, even others are starting to make comments about her new glow! When you're ready to work on your health, finding your glow from the inside & out - I'm here to help guide and cheer you on!

The sun is shining, the days are getting warmer, and I am feeling thirsty! Our body's hydration needs change based on our environment temperature and activity level. Eating a variety of fresh vegetables and fruits that are high in water content can help to increase hydration level. Add a pinch of salt to help increase absorption.... Focusing on sipping water throughout the dayis helpful too! Chugging toouch at once can cause reverse osmosis leading to dehydration - no more than 800ml per hour - this will flush the body instead of hydrate. Functions hydration while exercising is key as well - dehydration is one of the top causes of muscle fatigue (the other is carb depletion). Avoid the store bought sport drinks and make you own by mixing: 1 tsp maple syrup + tsp salt + 1L water.

New blog post! Link in bio.

Cookie was as sweet as her name suggests. Everyone who met her fell instantly in love with her gentle demeanor, and her love for couch snuggles. After being diagnosed with stage 4 congestive heart failure in June 2020, Cookie responded well to her meds and we got an extra 10months with her. Today we said goodbye to our beautiful Cookie, at the place she loved to be the most. ... May your big heart rest, and be at peace with Mya.

Big breakfasts are the best!! My favourite seedy bread (see previous post), veggie loaded tofu scramble, hashbrown, and some fresh strawberries! Plant-based, protein packed, fuel for the day! ... How are you fueling your day today??

Join @bluelephantco on Monday February 15 for a family day event! There will be family yoga, dance, and me! I am be making a recipe that is fun for the kids to help with, and talking all about family nutrition! ... Check out @bluelephantco to get your ticket today, the proceeds will be going to helping families in need of support.

Burrito salad bowls for dinner! So much Goodness! Inspired by my amazing trainer @neiltastic.fitness @neiltastic - sometimes even a nutritionist needs some inspiration!!

New recipe pack, high protein meals with 30g+ of protein! On sale now! Link in bio!

Who loves a good kitchen gadget?? My mother is a kitchen gadget collector. She has a cherry pitter before we even know what one was. ... She's got gadgets and gizmos a-plenty. She's got whozits and whatzits galore. You want thingamabobs? She's got twenty. I am slowly turning into my mother. One gadget at a time... And the kids are loving it!! Logan loves when we make homemade fries and dice up veggies with this @starfrit slice & dicer!! So tell me, what is your favourite kitchen gadget?!

Ginger! Fresh cut, steeped in hot water. Full of so much Goodness! ... Ginger is one of the top natural anti-inflammatory remedies - for all kinds of inflammation. Headaches, gastrointestinal upset, sore muscles, you name it! The antioxidants in ginger help to reduce bodywide stress. The main powerful compound in ginger is gingerol, used to also help with nausea, and to fight off colds & flu's. Are you a ginger fan?

Kitchen hack to speed things up - Use two pans! When I have space for one, I would love one of those big flat top cooking grills, but my tiny kitchen has limited storage space. So I use what Ive got - two pans! These apple oat protein pancakes smell amazing, and by cooking them two pans at a time, they can get in my belly that much faster! ... What is one of your favourite kitchen hacks??

Hi, Im Alex, and although I love eating them - I know nothing about plants. My gardening memories include 10minutes of weeding after soccer practice, and sitting outside painting my nails while grandma was gardening! Ill be the first to admit I know nothing of gardening, my thumbs are the opposite of green. ... Although I love being in nature, and wandering around the nursery is so calming... Im clueless! Thank you to @vandermeernursery for helping me find some low maintenance plants. It may not look like much, but tackling this front garden has been on the to-do list since we bought our home almost 4 yrs ago! The one side had roots soo tangled and deep, it was an adventure getting it ready for something new. Riley insists on keeping the tags out front so that people know what those flowers will look like. So tell me - what colour thumbs??

Fall is my favourite season! The crisp air (and apple crisp), long runs in the cooler temps, the change of colours and reminder that its ok to let things go! And apple picking at @natures_bounty_farm !!... What is your favourite seasons??

Today is Fun Craft Friday! How are all my parents of school aged children doing this week?? I made the decision to home school pre-K & JK, and I will be the first to admit that I have no clue what I am doing! ... This week started rough for us. On Monday night after an amazing long weekend at the cottage, we came home to say our final farewells to one of our dogs. Josh and I were there with her as she passed peacefully over the rainbow. Today the kids are loving life, making alligator water pictures, with baby gators and grandparents gators in the water, do-do-do-dododo . So where are my fellow parent followers, tell me how your week has been?!

My family has recently had the beautiful reminder of how precious and short life truly is. So tonight I am feeling my emotions with some apple peach crumble, with some fresh picks from @lintonsfarmmkt This recipe is from @minimalistbaker (I used half apples and half peaches). ... What are some of your favourite comfort foods??

So fresh, so colourful, and so full of Goodness!! Thank you @lintonsfarmmkt for the awesome fruits and veggies! Whats your favourite farm market?!

Super simple yet very flavourful! Hummus roasted cauliflower, and lentils mixed with salsa. Simple, plant-based, protein packed, and full of Goodness! ... Whats on your plate for dinner??

Its ok to let go of the expectations that you have placed upon yourself, or others have placed upon you. It is ok to let go and just be. Be still, be open with your mind and heart, be open to the infinite possibilities that await you. To just breathe in the acceptance of who you are in this moment.... It is ok to let go and be. Be accepting of your life as it is, accepting of the season you are in, for every flower has their season to bloom. It is ok to be.

Peanut butter banana breakfast bake, the perfect way to warm up the cabin and start the day! Whats on your plate for breakfast??

Protein Smoothies are perfect for busy mornings, recovering from a workout, or even just as a boost of extra nutrients for the body! The protein smoothie recipe pack is in sale until the end of today! Link in bio! Do you switch up your smoothie recipe? Or stick with the same thing?

Cashew chick-pea! Made in the @instantpotofficial with some added kale (because I love my kale), on top of rice noodles. This was so amazing, I am so looking forward to my leftovers!! Are there any traditional meat recipes that you have turned plant-based??

Food should be fun! As a child I remember my mom making us pancakes in different shapes, and my aunt using cookie cutters on our sandwiches for lunch. My kids now love it too! Also, for Christmas I am asking for proper pancake molds ... That green plate was supposed to be a frog

Rainy day vibes! Have you even been to a place that you had such an amazing experience, your treat was incredible, and could not wait to return to?? I have been dreaming of going back to @ice.tales for some vegan & gluten-free icecream since my last visit here!... This place is so amazing, the vegan icecream is made IN-HOUSE! The passion can be tasted!! Now tell me, whats *that place* for you??

Protein Smoothies Recipe pack includes 20+ smoothie recipes that are packed full of goodness! On sale until Friday! Link in bio. Whats your favourite smoothie flavour?!

Who here has tried @motherraw ?? Why did you not tell me to go buy it ASAP?? I would love to say that I make all my salad dressings from scratch at home, but I dont like lying... And it just doesnt happen! ... This salad dressing is going to be a game changer! Plant-based, Canadian made, no added sugar, and full of goodness ingredients!! I cannot wait to try the other flavours now! In the bowl: kale, cucumber, yellow pepper, tomatoes, red onion, quinoa, and pistachios (the best "croutons").

@canadianprotein has an apple cinnamon flavoured plant-based protein powder... So I had to add it to my protein powder balls! Theyre so amazing, they taste like dessert! Here is how I made them: ... Combined c almond butter with 2tbsp maple syrup, and 1 apple peeled and diced fine. Added in c ground flax, 1tsp cinnamon, c oats, and c apple cinnamon protein powder. I use my tbsp spoon to portion them out, and keep them in the fridge in an air tight container (but apparently not toddler proof - my son loves them!)

Almond chocolate chip cookies! Recipe now available up on my blog! These are packed with protein from the almond flour, and fiber with ground flax. Who knew that chocolate chip cookies could be filled with so much goodness!

This ones for my plant-based eaters and omnivores! Increasing your plant-based foods, such as your fruits, vegetables, whole grains, nuts, and seeds, offer many health benefits! How will you increase your plant intake today??

Lunch time studying with my favourite teacher - @drstacysims ! Helping to support my hormones with a nourishing lunch while learning about the changes that occur in the peri-menopausal period of life! Todays lunch bowl - greens (kale & spring mix), red pepper, cucumber, rice, lentils, and chickpeas, with some @daiyafoods Cesar dressing!

Sometimes dinners are super simple, specially eating plant-based! I dont create big and fancy meals every day, because I have created a big and fancy toddler & working from home filled life for myself. Dont let all the fancy meals on insta fool you, some times its just about plant-based proteins and veggies! Tonight was a simple rice, with lentils, and some veggies (onion, red pepper, zucchini, and carrot). ... What is your simple go to??

Thank you @mommyconnectionsdurham @nextlevel.mom for the recommendation! I typically stay away from sunflowers , fun fact - Im allergic to them when I eat them, but the kids had so much fun!! @ The Sunflower Farm

One of our weekly family meals is usually some sort of pasta! I love the @catellipasta gluten free noodles, and its a meal the whole family can enjoy! Tonights sauce was tomato basil with red onion, pepper, zucchini, and lentils, topped with some nutritional yeast! Pasta and pancakes (banana buckwheat, recipe on my website) we eat on the regular! ... Whats some of your family staple meals??

Those who know me well know that I am always learning!! Studying for my Sports Nutrition final, and now taking @drstacysims Menopause for Athletes course!!

*creeps husbands phone from pictures taken on todays adventure* "Ohhh Im such a cutie! Look at me in nature, dipping my toes in the water!" He says "I dont think youre supposed to say that about yourself..." ... Me

Rainy days at the cottage are for reflecting - personally and professionally! I have been learning and reflecting with each client that I am honoured to work with. I have revamped and recreated my services to be more beneficial and focused on my clients needs! Check out my updated services, link in bio! ... Do you love the sound of rain on the roof??

Raspberries and apple - my two favourite foods to eat fresh picked! The lake view isnt too bad either. Whats your favourite fresh picked food?!

Raising tiny humans IS exhausting!! Thats why starting my day with a protein packed breakfast is so important! This morning its buckwheat groats, drizzled with maple and cinnamon, with @silk_canada almond yogurt (higher in protein than coconut yogurt), with raspberries, hemp seed, and more cinnamon on top.... Having protein within 2 hours of waking helps to reduce high cortisol (stress hormone) levels that are naturally high in the morning. Protein for breakfast will also help to start the day with balanced blood sugar levels. What is your favourite protein packed breakfast???

Movement for the body has so many benefits! I love running, I havent always, but for the past 6ish years I have developed a love for it! As a runner, every run is different. Some suck. Some are energizing. Some feel like youre legs weight 600lbs each. As a female, a lot of this can relate to the female hormone cycle! During the high hormone phase (ovulation to start of period) exercise feels harder, and recovery is slower. To help with this, I make sure to have protein (w...ith a little bit of non-fruit carb) 30minutes before and with 30minutes of finishing. Hydration is also key, specially in these hot temperatures, as the body is less effective at thermoregulation due to the estrogen - progesterone ratio! Want to know more about how your female body functions throughout the phases of the menstrual cycle and menopause?? Check out my fueling female document and meal plan - sale ends today!!

Mmmm. Spinach lentil coconut curry! This is the perfect meal to help support the body during the female ovulation phase! This is the phase in the menstrual cycle where an egg is release from the ovaries. This is caused up an upsurge of hormones (including estrogen). Due to the high levels of estrogen and how it regulates the blood volume and water retention in the body, bloating and gas are common symptoms. ... To help manage these cycle symptoms, focus on less refined-proceessed carbs, and more cooked greens to help with the bodys natural detoxification system. This will help you move the excess hormones through the body as they change during the cycle, and ease digestion of food! Fun fact: Spinach is better cooked due to its high levels of oxalates - which binds to nutrients (like iron) and prevent absorption and utilization in the body! Have you checked out my Fueling Females blog post yet? The full document & 28 day cycle synced meal plan is on sale until Sunday night - get your copy before it goes full price! Link in bio.

If you hang out with me long enough, youll start eating salads with dinner too!! Such an amazing night with these beautiful people. It was my first time out (other than essentials) since the beginning of February and I was missing my girls! ... Thank you @amicipickering for being so accommodating with my picky food choices, and thank you to my girls for always being there to support me, make me laugh, and remind me that I am more than "mama".

I am still thinking about a post by @weekdaywellness where she said that she doesnt buy foods with ingredients she couldnt buy! This really hit me. Why buy packaged processed foods that are full of ingredients you can not purchase on their own, thats not real food! ... I have fallen in love with @beyondmeat burgers, but staying focused on my health goals by prepping (and freezing) these plant based protein power burgers! These are made with lentils and pumpkin seeds, carrots, zucchini, onion, garlic, and seasoned with tamari and turmeric (& pepper to help with the curcumin bioavailability), and they taste amazing!! I am now ready for a quick meal, and will even be bringing some to leave at the cottage, where I usually turn to beyond burgers while everyones having meat!

Have you met my friend Jack(fruit) yet?? I love it! Its got a shredded meat like texture, mild on flavour, and takes on other flavours very well! Tonight I cooked it with garlic, tamari, coconut sugar, lemon juice, red pepper flakes, and when it was done cooking I added sesame oil! ... I put it on top of kale fresh from the garden, rice, orange paper, shredded carrots, radishes, tomatoes, and green onion! So... Have you met my friend Jack??

Mmmm omelets (omelettes I should know how to spell this). This chickpea turmeric omelet is loaded with mushrooms, arugula, green onion and a sprinkle of @daiyafoods mozza cheese! What are you favourite omelet-omelette toppings?!?!

"women are not small men" - @drstacysims . We are different. Our hormone cycles are different, our physiology is different, we respond to medications, exercise, and food differently than men! ... Did you know that during the high hormone phase (ovulation and luteal) exercise actually feels harder, females recover slower, and are more heat sensitive?? Its common during this phase to also have more sleep disturbances due to poor heat regulation, increased cortisol (stress hormone), and be easily woken by sound or lights. As woman enter the change of life, menopause, we also become more carbohydrate sensitive, and need more protein! We are also born with a smaller heart, more endurance muscle fiber than power/speed fibers, and have a lower hemoglobin blood count (the component that carries oxygen throughout the body). These are just a few examples of female differences. I cannot wait to finish my sports nutrition course, and hopefully get a spot in @drstacysims Women are not Small Men course, and her Menopause focused course!!

Meal planning for myself this week! I have gotten lazy and into the habit of buying the same things then trying to be creative on the fly... Its getting exhausting! So, I took some time today, planned out meals for my family for next week.... Tomorrow I will get the groceries, and be prepared for the week to come! Do you meal plan ahead of time? Or make it work on the fly??

Have you read my Fueling Females blog post yet?? (Link in bio). Its the shortened version of the complete Fueling Females document & meal plan that provides a full breakdown of the female hormones and theyre effects on the menstrual cycle phases, as well as information on how to support your body if youre on birth control, or are past the change of life - menopause! It also includes a full 28 day meal plan that is based on each phase of the menstrual cycle! A whole month ...laid out for you to support, nourish, and work with your body! Learning to work with my hormonal changes and support my body with seed cycling, and different nutritional choices throughout the phases has been a game changer for myself, and my clients who have purchased this document already! The feedback has been so amazing and supportive! This document was originally created for the amazing RunningMoms group that I work with as their in-house nutritionist, but this document is really beneficial to any female!! Fueling Females is on sale until next week, grab your copy before the price increases! Where are my female followers?? Do you track and work with your cycle??

Breakfast bowl! Soup? Stew? Porridge? Thick oats? Whatever you want to call it. 1/4 c oats, 1 tbsp ground flax, 1/2 c cooked lentils, cinnamon, and sweetened with 1.5 tbsp apple butter! ... Yes, thats right... Lentils for breakfast! One of the biggest tips I have learnt being plant-based and ensuring adequate protein intake, is to aim for 1 cup of beans/legumes/lentils a day! I like to break it up into 1/2 cup servings! What are your favourite type of bean?? (my answer in the comments)

I promise I will get back to more food ideas, and information content... But I cant help but feel so thankful for my work views this morning as I prep for consultations with clients tomorrow! I love connecting with my clients (virtually, of course), and cheering them on as they find their healthiest self, form the inside and out! Whither its meal plans, healthy lifestyle tips and tricks, or a focus on weight loss and more energy, I can help guide you! ... Check out my services page for more details!