Your Nutrition Zone
1804 Brock Road L8B0Z4 Hamilton, ON, Canada

Happy Canada Day! Wishing everyone a safe and happy long weekend with family! I love this country and everything we stand for! Happy 150th Canada!

My favourite time - when for a brief moment, the fridge is fully stocked. :)

Saturday mornings are hectic with kids activities as well as me heading off to teach. Overnight oats for the whole family mean that everyone gets a power-packed breakfast to get them through the day. Plus with these being made the night before it's super convenient in the morning to grab and eat with no prep and no clean up. Everyone loves them - from kids to adults.

Real food goes bad!!

Who else is prepping late on a Sunday night to ensure healthy foods are available and easy to grab this week??

What do you do when you were expecting to be out at dinner time and you have nothing planned?? It's a mix-match, help-yourself kind of night.

Heading into the long weekend here in Canada and the official start of BBQ and patio season there are a few tips to remember to keep yourself from overindulging this summer: 1. For every alcoholic beverage you consume, follow it with a large glass of water. This keeps you hydrated, minimizes the effects of alcohol and helps to fill you up quicker, usually resulting in less consumed overall. 2. Don't go to a function or BBQ hungry. Always eat a regular healthy meal at home f...irst so you are less likely to indulge on the extra stuff when you get there. 3. If you are preparing BBQ items yourself - watch the sauces and add-ons. Try olive oil and spice instead of BBQ sauce filled with extra ingredients and calories. 4. Aim for healthier desserts. Fruit in season is juicy and sweet and a great alternative to other desserts this summer. 5. Skip the extra carbs. Have the hamburger patty but skip the bun. Have the steak, but skip the potato salad etc. Most importantly of all though is to enjoy and remember that summer is also a great time to get outside and enjoy the weather and be active! Swim, bike, hike, walk, rollerblade, throw a football or go to the beach. Have fun and burn calories to help with those BBQ calories! Happy Canada Day Long Weekend Everyone!

Weekend snack for the kids!!

What's for dinner on this cold, rainy and gloomy spring day?? Baked salmon, wild rice, steamed broccoli and carrots. Yum!!

Anyone feeling extra creative??

An important reminder that our damage is accumulative. It doesn't happen overnight - but it does happen. Your body rebuilds and repairs based on what we give it. If you give it garbage ....

I received this wonderful testimonial today from a new client! Thanks Troy for the feedback and kind words! "I have known Katie for the better part of a decade and she has always been an upbeat, energetic, outgoing and happy person. Recently I entered a weight loss(lifestyle change) challenge, and after about 5 weeks I got stuck in a plateau. I booked an appointment with Katie, based on other peoples interactions with her, to get an outside view on what I could do to reach m...y goals. I was not disappointed! In the meeting she dissected my food journal, habits, and exercise regimen. The tips and changes Katie offered were detailed, simplistic, and incredibly easy to implement, resulting in me being able to reach my goal on time. Katie has an undeniable passion for fitness and nutrition which comes out when you talk with her. She is quick to follow up after appointments with added information, and her rate is more than reasonable considering the value of the service she provides. I look forward to meeting with Katie in the future to see what we can brew up next, as I move into phase 2 of my long term health goal!" ~ Troy

How do your kids fuel their days?? This morning both my kids started with a bowl of oatmeal and fruit. Yum!! Energy to get them through the day and help them grow!

Wanting to get some nutrition advice before summer? I'm offering a June special of a one hour consult for only $35. Includes follow-up notes/plans. Savings of 25%. Book yours today as space is limited!!

Are you prepped and ready for the week?? Prepping healthy snacks makes meal planning faster, lunch packing easier and so much better snack options than the unhealthy alternatives. Take an hour and prep for success!!

Supper all ready for the BBQ. It's easy to make lots of healthy stuff that tastes great for warm weather meals!! This meal combines organic free range chicken breasts and a mixture of sweet potato/carrot/Brussel sprouts. Topped with a bit of olive oil and spices. Yummy!!

When your 2 year old wants to have a picnic outside on this beautiful day and then asks for salad you know you're doing something right.

Every time you eat you are making this choice.

A good reminder