Excel Nutrition Coaching

Simple Roasted Potatoes In a large glass bowl, chop up potatoes then add 1/8 of a cup Rosemary Olive Oil, 1 tsp garlic powder, 1 tsp dill, 1/2 tsp lemon pepper, a few grinds of pink Himalayan sea salt and fresh ground black pepper. Roast for 45 mins at 400degC!

Chicken Breast doesnt have to be plain for it to be healthy. Try this simple marinade: 1/4 cup lemon juice; 1/4 cup olive oil; 1 finely chopped garlic clove; 1 tsp dried oregano; thyme sprigs; salt and pepper.... BBQ to perfection!

Im getting a case of this deliciousness shipped to me next week! If you havent yet put in an order and would like some, message me, I ordered extra! Follow @blonyx and tag a friend on their post to be entered in their giveaway!

InstaPot Chili .... -Saut 1 chopped onion and 1 garlic clove in 2 tsp olive oil, then add 2 cups diced celery, 1 green pepper, 1 red pepper, handful of sliced mushrooms, and couple handfuls of spinach. .... Stir in 2 tsp oregano, 2 tsp cumin, 2 tbsp chili powder, 1 tsp garlic powder, 1/2 tsp salt, 1/2 tsp black pepper... .... Throw in 1 can diced tomatoes, 1 can rinsed/drained lentils, 1 can rinsed/drained kidney beans and 1 cup veg broth OR 1 cup salsa. (I used 1 cup of my homemade salsa, which turned out pretty spicy!) .... For extra protein add some cooked ground turkey! If you need extra carbs, add some cooked rice! See more

Who can guess how many different types of veggies I have on my pan? #mealprepforsuccess #alltheveggies Topped with Salt, Pepper and Garlic infused Olive Oil from @prairieoilsandvinegars

Monday Night meal prep complete Were all set for our busy week!

Crockpot Chili Life is busy, so make sure you are prepared for supper! This is an easy one for the kids to grab themselves after school before rushing off to their extra curricular activities, and it also packs well in their Thermos for school lunches as well! Here is what I added:... 1 can diced tomatoes, 4 celery stalks, 3 bell peppers (green, yellow, orange), 200g organic mushrooms, 1 large onion, 450g cooked ground beef, 2 cups soaked mixed beans (kidney, black, red, white), 2 garlic cloves, 1 tbsp dried parsley, 1 tbsp paprika, 2 tbsp Chili powder, 1 tsp nutmeg, 2 tsp salt, 2 tsp black pepper. If you need to add more carbs, serve over rice or sweet potatoes. Get creative with your combinations, and fill that crockpot to the brim with veggies! Tag me in your creations :)

Breakfast Idea Raspberry Peanut Butter Oatmeal 60g Large flake oats, 15g peanut butter, 70g raspberries and 30g vanilla protein

My favourite lunch to make come fall is a giant pot of homemade soup! In todays soup I added onions, carrots, celery, tomatoes, kale and spinach. @colleenbuhlerrn got the first sample .. how was it Colleen?... I added ground turkey and brown basmati rice to each serving for a balanced meal. And voila! Lunches for my entire week! What do you like to put into your favourite soup? Tag me in your creations!

Olive oil is a healthy fat, which aids in reducing bad cholesterol (LDL) and increasing good cholesterol (HDL). It contains naturally occurring antioxidants and anti-inflammatory agents to keep your joints healthy! These gems are from @prairieoilsandvinegars locally here in Steinbach, check them out for a huge selection of Oils & Vinegars to add flavour to your meals!

Looking for a new supper idea? Tonight I made Chicken Alfredo, potatoes and green beans. Chicken Alfredo:... Cut raw chicken breasts into bite size pieces, then add chicken and 1 diced onion into a frying pan and cook on medium (with a lid) 15ish mins until chicken is cooked through. In a seperate frying pan, add 1 tbsp olive oil, and sautee one whole diced onion for about 5 mins. Add 8 ounces sliced mushrooms, 1/2 tsp salt, 1/2 tsp pepper, 1/2 tsp garlic powder and sautee another 5 mins. In a mixing cup, combine 1 cup vegetable broth, 1/4 cup cashew butter, 1 tbsp nutritional yeast, 1/2 tsp salt and 1/2 tsp pepper and add into mushroom/onion mixture. Bring to a gentle bubble for 2-3 mins then add the cooked chicken into your pan and take off the heat. Potatoes: Dice into bite size pieces, toss with olive oil, salt, pepper, garlic powder and dill, and bake in the oven 50 mins on 400. Green Beans: These were frozen green beans, so I just steamed them on the stove for around 10 mins.

Avocados are my favorite go to fat source to add to my meals! Avocados are a heart healthy monounsaturated fat thats packed full of over 20 vitamins and minerals and is very high in fibre! Some vitamins that we get from are vegetables are fat-soluble, meaning they need to be combined with a fat to be best utilized in our body.... So not only is an avocado nutritious, it can dramatically increase the nutrient value we can absorb from our veggies! I like to make my avocados in big batches: I take 15 ripe avocados, remove the pit, scoop the flesh from the skin, and add to a blender and blend with 1 cup of lime juice. I divide them into portions and freeze. (The lime juice keeps them green in the freezer!)

Sometimes, after a heavy or intense training session, a girl just needed a good dose of post workout carbs! My favorite (non-wheat) noodles are brown rice noodles or chickpea noodles. (Did you know that chickpea pasta noodles have twice the protein, 4x the fibre and less carbs?) Tips on how to make your pasta night a healthy one:... -always add a protein (try: ground turkey, or ground chicken) -add a TON of veggies to up your micronutrients (try: Zuchinni, tomatoes, onion, garlic, bell peppers) -add fresh spices like basil or parsley Aim for a palm of protein, a fist of carbs, two fists of veggies and a thumb of fat for a well balanced meal! Tag me in your healthy dinner creations!

Carbohydrates are not the enermy, my friends, but it important to know the difference between what type of carbs you are fuelling your body with. Complex carbohydrates that come from whole food sources (like vegetables, fruits, legumes, starchy fibrous vegetables, and whole grains) are ideal when choosing a carb source for your meals. These types of complex carbohydrates are filled with micronutrients, fibre and water which tend to get you feeling fuller for longer, keep ou...r blood sugar stable and gradually release their energy into our body as they break down. Simple, refined highly processed carbs (like bagels, muffins), digest quickly which causes a spike of blood sugar and a quick release of energy. This results in a big energy crash, leaving you feeling unsatisfied and hungry again quite quickly. These processed carbohydrates are often stripped of their nutrietns, and are often filled with sodium, trans fats and preseveratives. If you are looking for a quick breakfast idea, give this a try: Cook 60g large flake oats, then mix in: -1 tbsp cinnamon -scoop of your favorite protein powder -80g blueberries -10g chopped walnuts Enjoy!

Sunday Meal Prep Between working, school, studying, and having two very active busy kids in tow, meal prep is essential for things to run smoothly in our house. A few of you have said Id love to see what you all eat in a week! .. so here is a small glimpse for you. Todays meal prep included:... Protein: Pork Chops, Ground Turkey, Chicken Breast Carbs: Sweet Potatoes, Basmati Rice Veggies: A pan of mixed veggies (zuchinni, broccoli, celery, and bell peppers), a pot of soup (onion, celery, carrots, tomatoes, and kale), raw veggies to snack on (peeled, washed cut carrots and cauliflower) and omlette veggies cut into containers (green pepper, broccoli, mushrooms, spinach) Being prepared helps set you up for a smooth, sucsessful week to stay on track with your nutrition and fitness goals! DM me if you are interested in setting up a meeting to discuss how you can construct a meal prep plan to make your week smooth and sucsessful!

Protein Meal Prep Idea! Keep reading below for the recipie! This crock pot pork roast is a go to in our weekly protein meal prep rotation. Slice up on large onion and cover the bottom of the crock pot with the onion.... Add your pork roast into the crock pot, removing the strings. For the marinade, combine the following ingredients together: -1 cup beef broth -1/4 cup honey -3 tbsp red wine vinegar -2 tbsp liquid soy seasoning -1 tbsp sugar free ketchup -1 tbsp chili powder -1 tsp garlic powser -1/2 tsp salt -1/4 tsp ground black pepper -few dashes of hot sauce Pour the marinade over the pork roast, and cook for 6 hours on low. At the 6 hour mark, take two forks and shred the meat, then cook for another 2 hours. Shredding the meat keeps it moist and flavorful! This is paired well with cinnamon sweet potatoes and roasted zuchinni, peppers and celery! Enjoy!

Salmon is an excellent protein source and is rich in omega-3 fatty acids! Omega-3s are one of the fats that our bodies cannot create naturally, which means we need to make sure that we are including omega-3 rich foods like salmon into our weekly diet! Omega-3s are also shown to reduce inflammation, lower your blood pressure, as well as keep your heart healthy by improving the function of your cells that line the artery walls of your heart!... Salmon is high is B vitamins (which help turn your food into energy), potassium (which helps control your blood pressure) and selenium (which helps bone heath). If this isnt incentive enough for you to try salmon for supper tonight, try one of my favorite delicious salmon recipes: -4 pieces fresh, raw salmon -2 Tbsp fresh chopped parsley -1 Tbsp olive oil -2 Tbsp lemon juice -2 garlic cloves, chopped fine -1 Tbsp dijon mustard -1/2 tsp sea salt -1/8 tsp ground black pepper -1 lemon sliced thin into rings Lay your fresh salmon pieces on a baking sheet covered with parchment paper. Mix all ingredients together (except lemon rings) and spoon on top of your salmon pieces. Add sliced lemon rings on top of the salmon then bake for 15 minutes at 450 or until cooked through and flaky.

Looking for a new breakfast idea? My protein packed breakfast pancake is go to staple in our household! In a measuring cup, add 55g of large flake oats and a heaping tablespoon of cinnamon and stir until the oats are coated. Add 80g cottage cheese, 1 whole egg and 150g of egg whites and mix together. ... Pour into a frying pan on low, add a lid and let it cook for around 10 minutes or until the top is bubbling. Once its finished, leaving the lid on, slide it off the element and let it rest for another 10 minutes. The steam will lift the pancake off the bottom of the pan so you can easily flip in onto your plate once you are ready. Toppings: get creative! Pictured here is 15g natural peanut putter and 50g mixed berries. Sometimes Ill switch it up and add 50g applesauce instead. This breakfast keeps me full all morning coaching and into my 1:30 workout so Im not scrounging for snacks throughout the morning. (Note: If you are tracking macros, feel free to play around with the numbers to make it fit into your macro allowance. I will often adjust amounts based off my meals for the rest of my day.)

Looking to add more veggies into your day? Always have fresh veggies washed, chopped and ready to grab in the fridge! Get creative and add a different mix of veggies every week for a good variety of nutrients! This makes it easy for the kids to add veggies to their school lunches, nibble on if they are hungry before supper is ready, or for a quick snack to grab and eat in the car, these are ready to go!... In a hurry for supper? Chop them up a little smaller and you can easily sautee them up into a stir fry, steam them or add onto a bed of spinach to make a salad. Add some protein + carbs, which you should have prepped already in your fridge, and you are set!

Are you continuing to eat the rainbow with your veggies this week? Todays veggie is PURPLE! Purple veggies work to repair damage from oxidative stress, help reduce inflammation and are very high in antioxidants! ... These veggies in my stir fry are: purple cabbage, yellow zuchinni, red pepper, kale and swiss chard. I added butter as my fat to my veggies, roasted chicken as my protein, and a side of brown basmati rice as my carb to make this a complete meal!

Are you continuing to eat the rainbow with your veggies this week? Todays veggie is PURPLE! Purple veggies work to repair damage from oxidative stress, help reduce inflammation, and is very high in antioxidants!... The veggies in my stir fry here are: purple cabbage, zuchinni, yellow squash, red pepper, kale and swiss chard. I added butter as my fat to my veggies, roasted chicken as my protein, and a side of brown basmati rice as my carbs to make this a complete meal.

Day 4 of our Fall Nutrition Challenge What is your favorite post workout beverage? Mine is Blonyx Chocolate Egg White Protein Powder!... Comment below on what you drink post workout, and I will choose a winner from the comments below to get a free sample! Why try egg white protein powder? Keep reading! ... For you active individuals, this product offers supplemental protein that youll actually get excited to drink post workout! It tastes just like chocolate milk, and its made with all natural ingredients, as close to real food as you can get in a protein powder. What are the benefits of egg white protein vs a regular whey protein? Egg white protein is as close to real food as you can get, and it is sweetened with all-natural ingredients. It is lactose free, so for those of you who have a hard time digesting whey, this will be easier on your stomach to digest! Egg white protein digests at a moderate speed, so it keeps your muscle protein synthesis working for longer than whey protein. Egg White Protein is a complete protein. The human body requires 20 different types of amino acids, 10 of these our bodies produce on their own, but the other 10 need to be obtained from our food. A food that contains all 10 of these is considered a complete protein. Did you know: you would need to eat 4 whole eggs to get the same amount of protein as you do in one serving of our egg white protein! Wait dont egg white protein have a bad smell and froth up when mixed? Blonyx uses a new filtering technology that takes all the bad taste out of the egg whites, and the frothiness too! All you are left with is a chocolatey goodness! DM me if you are interested in hearing more about this!

Day 3 of our Fall Nutrition Challenge What is your favorite evening beverage? Mine is tea, in particular Chamomile Flowers and Lemon Balm!... These are said to help calm you down, reduce anxiety, reduce stress, and boost your cognitive function! This is my go to tea to sip on while Im studying in the evening before bed!

Day 2 of our Fall 2019 Nutrition Challenge Whats your favorite drink? My favorite is a warm cup of coffee. ... I am an absolute coffee, americano, and expresso lover and youll most often find me with a cup of coffee in my hand! I enjoy my coffee black, but if you usually put sugar in your coffee, try using a more natural source, like honey!

Day 1 of our Fall 2019 Nutrition Challenge Lets talk about WATER. Water plays an important role in our body. It transports nutrients into our cells, carries waste products away from them and is responsible for synthesizing proteins, glycogen and other macro molecules in our body. Water plays a pretty important role in making sure our digestion systems are functioning optimally!... Did you know that water also acts as a lubricant to our tissues? It decreases friction, lubricates our joints and acts as a shock absorber for our spinal cord. Without this, our joints would grind together and create a pretty uncomfortable feeling! Water helps us regulate our body temperature, and this is especially important as we are working out! When our body temperature increases, we sweat, and as that sweat evaporates, it cools us down. When we are dehydrated, our bodies have to work even harder to regulate normal body functions. I hope this has been enough to convince you to drink plenty of water throughout your day. Drink when you are thirsty and always a water bottle with you! Stay hydrated friends!

Check out www.excelnutrition.ca for more details on packages and pricing! DM me with inquiries on how I can help you in your fitness journey!