• recipes

    Jamie’s Beet Salad

    This salad makes for a great side or main dish. It's full of colour and flavour. Prep time is 10-15 mins. 
Ingredients: 2 cups of spinach / 1/2 cup to 1 cup pickled beets, sliced / 1 ripened pear, sliced / 1/4 cup of salted almonds, diced / goat cheese to taste (I use just under a 1/4 cup)

  • nutrition,  recipes

    Five Healthy Meal Ideas

    Nutrition is 80% responsible for your overall fitness and weight loss. Coming up with meals high in nutritional value that also taste delicious can be daunting. Below you will find 5 of my favourite healthy and easy meal ideas. 1. Pita Pizzas! I love pizza. Substitute crust with a whole wheat pita, load it with some veggies, and poof – you’ve got yourself a kid friendly meal ready in 20mins. 2. Pesto Chicken Bake and a Mixed Fun Salad. Pesto chicken is so easy to make! When I make a side salad anything goes. I add egg, grapes, nuts, cheese, peppers, and basically anything else of nutritional value in my…

  • nutrition,  recipes

    4 Week HIIT Challenge Meal Plan

    I have created a fat-blasting, 4-week high intensity interval training challenge. The challenge consists of 4 free YouTube videos that require little to no equipment: To ensure you get your summer bikini bod quickly, follow my meal guide below. These are some of my go-to easy meals that keep me on track! Breakfast Ideas: Green Protein Smoothie Real oatmeal topped with your choice of fruit, almond slices, Qia. If you are like me and want a little sweetness you can add honey, yogurt covered cranberries, or 10 dark chocolate chips. 2 eggs. A great addition to boiled eggs is hummus. I use Sriracha on my fried eggs Note: Keep cereals and…

  • recipes

    Pita chips

    Ingredients: 4 Whole Wheat Pitas 2 Tbsp Olive Oil Salt and pepper Spices to taste (examples: basil, garlic powder, dill) Preparation: 1. Preheat oven to 375F. 2. Cut or rip pitas into desired chip sizes. 3. Spread pitas evenly onto baking sheet. 4. Drizzle or brush olive oil onto pitas. 5. Sprinkle with salt and pepper. 6. Add desired spices for flavour. Try chili powder, paprika, oregano, thyme, or garlic salt! 7. Bake for 10 minutes. Serves 2. Dip into your favourite hot sauce, hummus, or yogurt-based dip. Enjoy!

  • recipes

    Spaghetti Squash

    Ingredients: 1 medium sized spaghetti squash 2 table spoons of olive oil Salt and pepper 1/4 cup of water Preparation: Preheat oven to 400. Cut squash in half length-wise. You will need a pretty big knife! Drizzle olive oil onto squash (the cut side). Sprinkle with salt and pepper. Pour water onto baking sheet. Place halves cut side down onto pan. Bake for 45 minutes. Remove the seeds from the center using a spoon. Using a fork scoop out the squash. It will look like small noodles. Top with your favourite pasta sauce. I recommend a spaghetti sauce! Serves 2-3

  • recipes

    Green Protein smoothie

    My favourite breakfast is a green protein smoothie! It fills me up and I can take it as a grab and go! Ingredients: 1 cup of spinach 1 cup of unsweetened vanilla almond milk 1/2 cup of frozen mango 1/2 banana 1/2 cup of frozen strawberries 1 scoop of vanilla whey protein powder 1/2 cup of vanilla Greek yogurt Optional additions or substitutions: 1 tsp chia seeds, 1 tbsp of natural peanut butter (instead of protein powder), frozen raspberries, frozen pomegranate, orange juice or coconut water instead of almond milk Preparation: Put liquid in blender first. Add frozen ingredients. Add remainder of ingredients, with spinach last. Blend until desired consistency.…

  • recipes

    Pesto Chicken Tomato Bake

    This chicken dish is easy, quick, and delicious. Pairing suggestion: roasted asparagus and zucchini noodles. Ingredients: 2 boneless skinless chicken breasts 1 tomato, sliced 1 cup grated mozzarella cheese 1/2 container of pesto sauce Salt and pepper Instructions: Preheat oven to 400F Slice chicken breasts in half. Place on baking sheet lined with parchment paper. Add salt and pepper. Bake chicken for 25 minuntes. Remove from oven. Spoon pesto sauce onto each breast. Spread sauce until completely covered. Place sliced tomatoes on top of chicken. Approximately 2 slices per breast. Sprinkle shredded mozzarella on top. Place back in oven for additional 10 minutes. Remove. Let cool for 5mins. Serve.

  • recipes

    No-Bake Protein Balls

    These protein balls are a delicious snack that will keep you full. I love eating them mid-morning or mid-afteroon with a cup of tea. Ingredients: 1 1/2 cup rolled oats 1/2 cup vanilla whey 1/2 tbsp chia seeds 1/2 cup natural peanut butter 3 tbsp honey 1 tsp vanilla extract (I’ve also substituted agave) 1/3 cup dark chocolate chips 1 tsp cinnamon 2-4 tbsp of almond milk Optional: dried cranberries Instructions: Combine oats, powder, cinnamon, and chia seeds i a large bowl. Add peanut butter, honey, and vanilla and stir mixture. Add chocolate chips and optional cranberries. Slowly add almond milk. Use hands to mix and acquire correct consistency. Form…