Nutrition by Nakita

Creamy high protein avo toast Why do I love avocados? Not only do they contain healthy fats and taste amazing, but they can be made so versatile in our meals. So, amp up your avo toast with this creamy, high protein recipe... Ingredients: -1/2 avocado -2 heaping tablespoons of plain greek yogurt -1/4 teaspoon onion powder -1/2 teaspoon minced garlic (or powdered) -1/4 teaspoons salt -pepper to taste -optional chilly flakes, tomato’s and hot sauce for toppings That’s it! Mix and mash it all together and spread onto your toast. Summary of when you’ll be getting from this recipe: -healthy fats -protein -healthy grains -a delicious meal -an mmmm Email me at [email protected] for coaching

Blog re-post from December 20, 2021 (Coach Nakita - Nutrition Specialist) Christmas Tip: Gym Closures and Being Less Active. Do I Eat Differently? Whether your gym has shorter hours over the holidays, or you're just too busy with family events, missing workouts can happen a little more usual during this time of the year. So, what about our nutrition? Should it change on the days we don’t hit the gym?... Here’s the thing; on the days we exercise, our body is naturally going to be hungrier because we have expended more calories. The simple answer is, listen to your body a little extra these days because it almost always tells us if we need more or less. Needless to say, you won't be as hungry compared to the days you work out for over an hour. It’s much more simple than we think! On more specific terms, here are some things you can practice on the days you don’t make it to the gym: -Hydrate -Practice portion control -Keep your body moving in some ways (ie. help your mom clean, walk the dog, etc.) Here’s what NOT to do: -Stress about not making it to the gym -Restrict food -Say no to Christmas sweets because you didn't hit the gym (trust me, it’s okay) Above all, I understand why you may feel the pressures of gym closures and knowing you may not be as active over the holidays. However, think about the other side of things like being with your family instead. The gym isn't going anywhere and you are going to crush it once things settle back to normal after the holidays! So, take a deep breath, enjoy every aspect of Christmas, and don’t stress too much about your nutrition on the days you don’t make it to the gym.

I Ate Too Many Christmas Cookies! What Now? Christmas party season is here! This probably means we will have endless opportunities to eat all the Christmas sweets and Eggnog we want. What happens when we overindulge? Before anything, food should never make us feel guilty, but we’ve all experienced it. I’ve had food guilt plenty and it’s not a good feeling. ... Here’s what we should NOT do: - Restrict and skip meals the next day - Do tons of cardio - Beat ourselves up about what we ate Here’s what we should do: - Wake up like you would any other day - Eat nutritious meals - Drink your water - Move your body - Feel GOOD, think POSITIVE Most importantly, ask yourself these questions: Did I enjoy my time eating half the gingerbread house and the m&m path? Was I happy during the moment? Did it taste good? These questions are the most important. It’s still very possible that our body doesn’t feel the best after indulging more than usual. That’s why when we eat certain foods, we have to be aware of the consequences. Food is more than fuel, calories or macros. It’s used for enjoyment as well. Next time you experience good guilt, think of the positives you gained. Building good and healthy habits includes being OKAY with enjoying foods that may not be perfectly clean or packed with nutrients. We are more than the food we eat! Enjoy the joys of Christmas and appreciate the delicious food that comes with it.

Fall offers Flexible meal planning Accountability coaching Athletic performance coaching ... Nutrition education Pizza Email me at [email protected] to set up a consultation

Back to school calls for some easy snacks to pack SO, here’s my easy, no sugar added chocolate coconut muffin recipe Ingredients:... -1/2 cup whole wheat flour -1/4 cup dark cocoa powder -1/4 teaspoon baking powder -1/2 teaspoon baking soda -1 large egg -1/4 cup plain Greek yogurt -1/4 almond milk -1/4 cup unsweetened coconut -handful of dark chocolate chips -Optional sweetener of choice (I used liquid stevia) Directions: -Mix all ingredients together in a bowl -Bake at 350 for 15 mins -Top with extra coconut Easy peasy!

What a beautiful weekend we just had! Spending as much time outside as possible, especially in this busy work season Happy Monday #nutrition #healthandwellness #fitness #yyc #calgary #yycliving #yycnow #canada #calgarylife #yycevents #yyclife #yyctoday #calgarybuzz #calgaryevents #yycfood #yycfoodie #love #calgaryliving #yycfitness #yychealth #yycnutrition #mindfulness #supportlocal

Local spotlight I love that @inspired.go prioritizes local ingredients and all their pre-designed meals are fresh and uniquely made. There are always going to be weeks when we don’t have as much time to make meals. There are common options such as on the go meals, etc. Yet, to be able to support local AND get all the nutrients in one meal...that’s a win for me and definitely hard to come by!... Ps. the meals are so delicious and full of flavour, my family and I can’t get enough My favourite: Avocado Toast Salad #nutrition #healthandwellness #fitness #yyc #calgary #yycliving #yycnow #canada #calgarylife #yycevents #yyclife #yyctoday #calgarybuzz #calgaryevents #yycfood #yycfoodie #love #calgaryliving #yycfitness #yychealth #yycnutrition #mindfulness #supportlocal @ Calgary, Alberta

The way our food looks in our mind, influences the way it tastes. Even the colours of our food can give us different experiences. Like a colourful bowl of vegetables vs a colourless slice of bread. So, eat foods that not only taste good, but also look appealing to the eye. Add some fresh raspberries, coconut, and nut butter to amp up a piece of bread. This makes food experiences optimal for being mindful, satisfied, and satiated. Colourful souls, deserve colourful fuel Happ...y Monday! #nutrition #healthandwellness #fitness #yyc #calgary #yycliving #yycnow #canada #calgarylife #yycevents #yyclife #yyctoday #calgarybuzz #calgaryevents #yycfood #yycfoodie #love #calgaryliving #nye #yycfitness #yychealth #yycnutrition #mindfulness

Vanilla Matcha Protein Muffins (VEGAN) Yes...fully vegan recipe! If you don’t have have vegan protein powder, traditional whey also works. I used @bobsredmill egg replacer...an egg works too, if you prefer to bake with them... Ingredients: - 1 cup flour (whole wheat or white) - 1 heaping tsp of any matcha powder or flavouring (I used @itsblume) - 1 scoop of vanilla protein (vegan) - 1 tsp egg replacer (mix with 2 tsp water before adding) - 1 tsp baking powder - 1 cup almond milk or any nut milk -1/4 cup of honey (more or less for sweetness) - 1 tsp vanilla extract - Top with chopped cashews (optional but recommended) Makes about 12 muffins- Bake at 350 for 12 mins #nutrition #healthandwellness #fitness #yyc #calgary #yycliving #yycnow #canada #calgarylife #yycevents #yyclife #yyctoday #calgarybuzz #calgaryevents #yycfood #yycfoodie #love #calgaryliving #nye #yycfitness #yychealth #yycnutrition #baking #healthyfood @ Calgary, Alberta

Pre workout meals... When we exercise, the goal is to feel our best during our workout. No upset stomach, lots of energy, not feeling hungry, etc. Ideally, we want to fuel our workouts with carbs, which is the body and brains main source of energy. We store carbs in our muscle glycogen and when we exercise, our glycogen stores can get used up. Therefore, it’s important we have an adequate amount of carbs in our system for the best performance. Plus, the harder you work,... the more energy (carbs!) your body needs. Because carbs are digested the fastest, our digestive system won’t feel overburdened while exercising in counter to eating a high protein or fat meal beforehand. Foods you should limit before a workout include high fat, high fibre and high protein to ensure no digestive discomfort while working out. We want to eat 1-4 hours before our workouts. However, everyone is different. I personally like eating 1 hour or less before my workouts Pre workout meal ideas: -Toast with jam or honey -Banana and yogurt -Oatmeal and fruit -Apple, granola, PB (Carb dense meals ) Fasted exercise is another popular approach. I personally don’t perform to the same intensity when fasted. Yet, I know tons of people who prefer fasted exercise. Each to their own & lots of people love taking a pre workout supplement to fuel their workouts. Caffeine activates our nervous system and can certainly benefit our workouts (mentally too). Some don’t feel the need for caffeine and that’s awesome too! I used to love taking pre workout. Yet, a stiff cup of coffee can be just as effective There are so many types of exercise, so pre workout fuel varies from athlete to athlete. If you have any questions, feel free to DM or email #nutrition #healthandwellness #fitness #yyc #calgary #yycliving #yycnow #canada #calgarylife #yycevents #yyclife #yyctoday #calgarybuzz #calgaryevents #yycfood #yycfoodie #love #calgaryliving #nye #yycfitness #yychealth #yycnutrition