Let's Eat - Carol-Ann MacDonald

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Happy Earth Day!

Did you know over 1 billion people around the world participate in Earth Day activities today? I hope you will be one of them!

Today, I decided to put together a no cook lunch, as just one simple way to reduce my immediate energy consumption 😊

Here are 5 tips to reduce waste in your kitchen today!
1. Reuse plastic/glass containers and bottles
2. Buy in bulk or in larger quantities to avoid individual packaging
3. Reuse your water used to boil veggies -> it’s loaded with nutrients and will go great in a soup
4. Stir fry it! Stir frys are an easy way to use up all those random items in your fridge before they go to waste
5. Try reusable pan liners to avoid tin foil and parchment paper

What is your go to meal?!

Mine is most definitely a stir fry 😋.

Make a stir fry when you’re trying to clean out your fridge!
➡️Choose your whole grain - rice, whole wheat pasta, quinoa, couscous, etc. 🍚
➡️Choose your protein - meat, poultry, tofu, tempeh, TVP, etc. 🥩
➡️ Add 2 cups of raw veggies per serving 🥬

Who doesn’t want to save on groceries?!

Are you struggling to include whole grains in your day?

Here are my tips to you 💁🏼‍♀️

- Swop out your white flour for a whole wheat flour when baking ~ like I did in these delicious buns 😋

- Choose whole grains instead of refined foods; bread, bagels, pasta, etc!

- Include whole grains at snack time, like whole grain crackers, light popcorn, oats, & more.

🍑

Are you looking to increase the protein in your snacks?

Bonus note: These homemade High Protein Banana Muffins are perfect for a pre-workout snack 😋

Gluten Free & Easily Dairy Free! You’ll need a blender for these babies 👩🏼‍🍳

Yields 10 Muffins:
• 2 cups rolled oats
• 2 scoops of vanilla protein powder (optional)
• 2 medium ripe bananas, mashed
• 6oz of milk (dairy free if needed) OR plain Greek yogurt
• 1/3 cup maple syrup
• 2 eggs
• 1 tsp vanilla extract
• 1 tsp baking soda
• 1 tsp cinnamon
Option: add 1/4 cup chocolate chips 🍫

1. Add oats and protein powder into blender. Blend until mixture resembles coarse flour (~30sec).
2. Add the rest of your ingredients into blender and mix until smooth.
3. Add chocolate chip if desired.
4. Bake at 375•F for 20min.
5. ENJOY!

Are baby carrots full of bleach??

Those tiny carrots are washed with the tap water you drink with the very same teeny amount of chlorine to ensure they stay safe and bacteria freee! 🦠

Explanation: Baby carrots are rinsed in a diluted chlorine wash water to reduce microbial load and conserve their freshness. This rinse does not leave any toxic residue on the carrots and meets all food health and safety policies. The white film, called “carrot blush”, that may appear after time is a natural process related to dehydration of the carrots, and is reversible by soaking in water. Baby carrots are full of vitamins and minerals that are very beneficial for you health!

Are carbs bad??? Absolutely NOT!

Choose healthy by choosing WHOLE: whole fruits, whole grains and appropriate portion sizes.

Carbohydrates are an important component of a healthy diet. Choosing wholegrains and whole foods provide lasting fuel, help control blood glucose and cholesterol levels, while keeping your bowels regular.

It is important to be mindful of the most commonly abused carbohydrate, sugar, as it provides an abundance of energy with a very minimal nutritional value, which when overconsumed may lead to weight gain or obesity.

How do you lower bad cholesterol?
Step #1: Add some omega-3 rich food into your diet a few times a week. These include salmon, trout, avocado, chia seeds and much more! 🍣

Comment réduire votre taux sanguin de mauvais cholestérol ?
Étape 1 : Ajoutez des aliments riches en oméga-3 à votre alimentation plusieurs fois par semaine. Exemples: du saumon, de la truite, de l'avocat, des graines de chia 🐠

Looking for advice to better control your blood sugar level?
Tip #1: Switch to whole grains 🌾

Vous cherchez des conseils pour mieux contrôler votre glycémie sanguine?
Conseil #1: Changer pour des grains entiers

These bagels are so easy and quick to make and they contain 100% whole grains!

- 1 cup whole wheat flour
- 1 cup Greek yogurt
- 2 tsp baking powder
- 1 egg just to brush on top
- Seasoning of choice! (I recommended Everything Bagel)
Mix flour, yogurt and baking pow together and form into 4 bagels with hands. Brush bagels with beaten egg and sprinkle seasoning on top. Bake for 30-40min at 400•F.

Thank you for the great recipe idea!

So excited to have partnered up with Ringette NB and to be providing Sports Nutrition presentations as a part of their High Performance Program :)

Slow Cooker recipes have been highly requested so here’s a tasty one for you guys 😋

Chicken Tortilla Soup

Ingredients :
- 4 cups chicken/veg broth
- 3-4 cups cooked, shredded uncooked boneless, skinless chicken breasts
- 2 cups frozen corn
- 1 (15 oz) can diced tomatoes, undrained
- 1 (15 oz) can black beans, drained and rinsed
- 1 (4.5 oz) can diced green chilies (can be subbed with a spicy salsa)
- 1 cup salsa
- 1 cup diced onion
- ½ tsp garlic powder
- 1 tsp cumin
- 2 Tbsp taco seasoning
- Bag of tortilla chips
Optional garnish for serving: shredded cheddar cheese, sliced green onions, lime, cilantro,
sliced avocado, sour cream.

Directions :
1. Combine broth, chicken, corn, tomatoes, black beans, green chilies, salsa, onion,
garlic powder, cumin, and taco seasoning in slow cooker.
2. Cook on low for 3-4 hours or on high for 1 ½ - 2 hours.
3. Crumble a handful of tortilla chips and place in bottom of individual bowls. Ladle soup over
chips and garnish with desired toppings.
Enjoy!

Garlic Mashed Potatoes

• 2lbs russet potatoes cubed with skin on
• 5 garlic cloves, minced
• 1 cup Greek yogurt
• Fresh pepper, to taste
• 1/4 cup chopped chives

Drop your email below or PM me for the full directions 😁

Ever wonder how to stop plant-based milk from curdling in your coffee?🥛

Vous êtes-vous déjà demandé comment empêcher le caillage du lait à base de plantes dans votre café? ☕️

It could be because your coffee is too acidic. Try adding a very tiny pinch of baking soda to your coffee before brewing. 💁🏼‍♀️

Cela pourrait être dû au fait que votre café est trop acide. Essayer d’ajouter une toute petite pincée de bicarbonate de soude à votre café avant de le préparer.

Day 12: A reminder that life is about balance, so don't be afraid to indulge a little bit during the holiday season. Enjoy your family/friend dinners and don't make yourself feel guilty.

Jour 12: Un rappel que la vie est fondée sur l'équilibre, alors n'ayez pas peur de profiter du temps des fêtes. Savourez vos dîners en famille ou entre amis et ne vous culpabilisez pas.

Day 10: In a rush? Try out this new healthy twist on a typical Tuna Sandwich.

Jour 10 : Vous êtes pressés? Essayez cette nouvelle version saine d'un sandwich au thon traditionnel.

Ingredients :
- ½ can Tuna
- ¼ cup organic chickpeas
- 2 Tbsp light mayo
- Pepper to taste (optional)
- 2 slices of Whole Grain Bread
- 2 Large pieces of lettuce or a handful of spinach
- 2 slices of tomato

Directions:
1. Mash chickpeas.
2. Mix in tuna, mayo and pepper.
3. Build your sandwich and enjoy!

*You may add in any other ingredients to your tuna mixture if you have the time (ex. celery, red onions, lemon, etc.)

Day 9: Did you know plain yogurt is a great substitute for sour cream? To add more protein, try Greek yogurt.

Jour 9: Saviez-vous que le yogourt nature est un excellent substitut pour la crème sûre? Pour ajouter plus de protéines, essayez le yogourt grec.

Day 8: Having trouble getting your veggies in? Try hiding them in your meals by blending or puréeing.
Challenge: Include 1 extra serving of vegetables today.

Jour 8: Vous avez de la misère d’inclure des légumes? Cachez-les : en purée dans une sauce, une soupe, un chili ou des crêpes!

Ajoutez une portion supplémentaire de légumes aujourd'hui.

Green Pancake Recipe:

Ingredients:
- 2 Bananas
- 3 Eggs
- Handful of Spinach
- 1 scoop of Vega Protein Powder
- 1 cup Oats

Directions:
1. Add bananas and eggs to blender and blend under smooth.
2. Add in spinach and blend.
3. Add protein powder and blend
4. Add oats until desired texture is reached (more or less 1 cup).
5. Cook on frying pan. Add desired toppings (fruit, syrup, nut butter, etc.) and ENJOY!

Day 7: Wondering what to bring to a holiday gathering? Try these healthy treats! Oatmeal Chocolate Chip Cookies.

Jour 7 : Vous vous demandez ce que vous devez apporter à votre regroupement de fêtes de fin d’année? Essayez ces biscuits sains!

Ingredients :
- 2 Ripe Bananas
- 2 Tbsp Peanut Butter
- 1 cup Oats
- ¼ cup Chocolate Chips

Directions :
1. Preheat oven to 375°F.
2. Mash your bananas.
3. Mix in peanut butter.
4. Add oats and stir. Mix in chocolate chips.
5. Scoop cookie mix onto a baking sheet.
6. Bake for 15-20minutes; until the bottoms of the cookies start to turn golden brown.

*Laissez un commentaire si vous souhaitez que je vous envoie la recette en français.

Day 6: Change your salty ways. Lower your consumption of the salty six
1. Breads & rolls
2. Cold cuts & cured meats
3. Pizza
4. Poultry
5. Soup
6. Sandwiches

Jour 6 : Changez vos habitudes salées. Réduisez votre consommation de ces 6 aliments riches en sodium :
1. Pains
2. La charcuterie
3. Pizza
4. Volaille
5. Soupe
6. Sandwiches

Day 5: Get moving 🏃‍♀️Include 30minutes of physical activity into your day today (walk, jog, gym, dance, etc!)

Jour 5 : Bougez 🏃‍♂️Intégrez 30 minutes d'activité physique dans votre journée aujourd'hui (marche, jogging, gym, danse, etc!)

Day 4: Have a balanced afternoon snack 🍎
• Ideas: Homemade Yogurt Parfait, veggie sticks with hummus, fruit sweetened muffin, apple paired with low fat cheese

Jour 4 : Manger une collation équilibrée en après-midi 🍏
• Ex.) Parfait maison, boules énergétiques, légumes avec houmous, muffin de blé entier fait maison, pomme accompagnée de fromage allégé

Day 3: Read 3 nutrition labels today to look for 3 groups- sodium, sugar & fat. Challenge: try to find 3 items

Day 2: Try plain yogurt by sweetening it with your own fruit. My trick is to use frozen fruit because as it thaws it fills the yogurt with it’s naturally sweet juices 🍓

Jour 2 : Essayez le yogourt nature en le sucrant avec vos propres fruits. Mon truc est d'utiliser des fruits congelés qui, en fondant, remplissent le yogourt de son jus naturellement sucré 🥭

Day 1: Drink 1 glass of water with each meal & snack today
❄️❄️❄️❄️❄️❄️❄️❄️❄️
Jour 1: Boire 1 verre d’eau avec chaque repas & collation aujourd’hui

There’s just 2 weeks before Christmas Day!! Let’s make them count... Welcome to 12 Days of Christmas Nutrition Style: I will be posting daily nutrition challenges to help you get on track before the holidays 🎅🏼 •••••••••••••••••••••••••••
Il ne reste que 2 semaines avant Noël!! Bienvenue à 12 jours de Noël, style alimentaire : Je vais publier un défi nutritionnel quotidien pour vous aider à vous mettre sur la bonne voie avant les vacances 🎄

Do you want to enjoy the holidays guilt-free? AND, at the same time get full use of what’s left of your 2020 Health Coverage 😊! Good news, I still have some spots available before the holidays

Message me directly or visit our website to book your consultation today. Let’s kick start your mojo today!
https://www.360healthcentre.ca/team.php

Do you love yogurt, but suffer from symptoms of lactose-intolerance?
Symptoms include most often bloating, cramping, gas, and diarrhea.
Try these LOWER lactose substitutes -> Kefir & Skyr

One simple trick to making healthy living habits that last....PLANNING AHEAD

- Picking out your recipes ahead.

- Making a shopping list.

- Doing some food prep: Ex. slicing up your veggies as soon as you get home from the grocery store or making larger batches to include meals for the days to come.

- And most importantly, plan out your next day the night before to avoid rushing for meals.

Let me know how it goes 🙂

Meatless Monday!
I'd like to challenge YOU to have one meatless meal today 😎 :

- Cutting out meat once a week will not only improve your health, it will leave additional dollars in your wallet and lower your carbon footprint. Meatless meals are built around beans, vegetables, and grains, which are significantly less expensive than animal protein products.

Today's recipe includes a Tortilla Pizza! Top it with your plant-based protein of choice (beans, chickpeas, TVP, tofu, tempeh, etc.).

Want more information? Message me today :)