Five Family-Friendly Healthy Recipes

Are you ready for the hands-on portion of the class?  I write about a lot of theory, and I decided it was time to get back to my roots (and I don’t mean my hair) – if you didn’t know, this blog actually started mainly with recipes for meals and snacks!  Since I am committed to helping busy professional working mothers to lose fat (and all other comers are welcome, too!), I thought it would be practical to share some of my latest and greatest delicious and nutritious recipes.  These are all kid- and husband-tested and approved.

I’ve taken some of the Golden Graham family favourites – a lot of these are updated, more healthful versions of perennial favourite foods like pizza or burgers.  They are delicious AND nutritious, and I especially love them because they can be on the table in 20-30 minutes (or faster, if you do some make-ahead prep – my top prep tips are here).  You’ll definitely want to pin or bookmark this page for easy reference for these recipes to keep you winning the weeknight dinner wars!

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How-To: Improve Your Nutrition (Without Changing Your Food Choices)

Hello and welcome to Monday!  As we kick off the week, I invite you to start where you are.  I mean, honestly where else CAN you start?  If you want to pursue a vegan, raw, macrobiotic, alkaline diet but you’ve currently got a three-a-day Twinkies & Diet Coke habit, then let’s honour THAT.  Quite frankly, you HAVE to start where you are, because well, it’s where you are.  I’m excited for the science of dual-locality, but until we get there, let’s ditch the thought of doing a complete dietary overhaul every Monday morning, only to find ourselves barely hanging on come Thursday (or Wednesday.  Or even Monday night).

I’m a big advocate for going after “low-hanging fruit” – and not just in literal orchard-picking.  In any endeavour, these are the “easy wins,” the “no brainers” – if there was something EASY you could do to move the dial just a little bit in your favour, wouldn’t you turn that dial?  If you’re trying to make a million dollars today, would you turn down someone who offered you $5?  Nonsense!  Maybe that’s exactly how you’re going to get to $1  million!  Two hundred thousand people are going to give you $5.  Who are you to turn them down?

So, in that same spirit, I’ve come up with five easy ways to improve your nutrition without even touching on your food or portion choices.  As per usual, I’ve made really EASY, digestible (pun totally intended) videos on my Instagram (and also put those same videos on Facebook to make it EXTRA easy for you).  Easy-peasy, lemon-squeezy, as my seven-year-old would say (another saying that’s made its way into my household with no clue as to its origin.  Cute, but not mine.  The saying, I mean.  Not the kid.  He’s cute and TOTALLY mine).

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Hallmarks of a Good Nutrition Coaching Program

As you may or may not know, I’ve decided to further invest in my education.  On top of my certification as a CanFitPro Personal Training Specialist, I felt led to deepen my knowledge, understanding and teaching of nutrition.  How many times have you heard, “Abs are made in the kitchen,” or, “Results are 80% nutrition”?  To that end, I am pursuing my Level 1 Certification from Precision Nutrition.   So far, everything I’m learning really resonates with me in terms of what I have experienced to be true about my own journey with nutrition.  From a coaching perspective, I shared on my Instagram video series (and my videos on Facebook), five hallmarks of a good nutrition coaching program.

Regardless of the type of food (vegan, vegetarian, non-GMO, organic, processed, paleo, etc.) or approach (intermittent fasting, mini meals, etc.), the COACHING to support good nutrition should exhibit the five characteristics that follow.

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Five Reasons for Rest

Welcome to this week’s discussion on the importance of REST!
(As always, there is an Instagram video series on this topic, or see my videos on Facebook).

If you’re anything like me, you can feel a pressure to just do more.  Taking a day off seems like “laziness” or at the least, taking a step back away from and not towards our goals.  “Rest is for the wicked,” you may have heard.  It’s time to let that go.

Just as in other parts of nature, like the tides or the seasons, our bodies are meant to wax and wane in their efforts.  Even elite-level athletes have an off-season for a reason (and it’s not just to play golf).  I personally just took a “de-load” week (as in “take a load off!”) to rest, recover and rejuvenate from training. For a full week I took a break from lifting weights, running and any other intense workouts. I kept my body moving with gentle yoga, walking and swimming. Now I’m feeling rested and energized for the week ahead.

Guess what? I didn’t gain weight, my muscles didn’t fall off and my clothes still fit. And I’m happier for it.

Rest is not only the rest between sets of exercise, or rest days between intense workout days, this is also the rest you get each night as you sleep.  Let’s talk about WHY rest is so vital for our success – I’ll share five reasons.

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