Hello my fellow wellness warriors!

I cannot believe the time has come for my graduation from the Institute of Integrative Nutrition. This amazing part of beginning my holistic health career absolutely flew by, but I guess that’s what happens when you love what your learning<3

I am so thrilled about my full certification in the world of holistic health and nutrition, and my brain is already swirling with new ideas on how to incorporate my skills into new and fun ways to help others on their journey to a more well rounded and vibrantly healthy life!

My first mission since finishing school just a few weeks ago, has been to get more balance in my own life as far as physical training and a nutrition plan. I have remained lightly active throughout my course, but whenever I had extra time, and since I was still working full time, I felt the need to minimize my gym and extracurricular activities and use that time and my energy for my homework.

In addition to that, my eating needed a tweak! We students were encouraged to try the different dietary theories as we learned about them, and I believe this was key to knowing how each could affect your body and mind and those of your clients. However, consequently after a year of that hopping all over the place food wise, my metabolism seemed lagging and my body was left a little confused. Since grad, I am now focused on bringing my body to its happiest and healthiest state yet, by sticking to what foods and portions work for me.

My teachings at IIN helped me identify my trigger foods that cause bloating and other bad reactions in my body ( I do this for my clients as well) and I have removed them. I have also ditched any foods with sneaky hidden chemical ingredients as well as switching to eating more responsibly by avoiding any non ethically farmed or medicated animal products.

I am embarking on a new physical fitness and nutrition journey that I am so excited to document and share with you all here! This lifestyle is going to blend some traditional fitness training ideas with a cleaner, more holistic approach. I have teamed up with my dear friend and personal trainer Kirsten Lahti, who shares my commitment to health before aesthetic, but believes that you don’t have to trade one for the other when done right.

I am going to be following a way of eating that has always worked for my body and lifestyle in the past, called Flexible Dieting. This can also be called IIFYM, or If It Fits Your Macros (macro-nutrients; Carbs, Protein, Fat). The main difference in the way I will be following this lifestyle from how some others do is, I will not be using the flexibility of this way of eating to gorge my body with non fat chemical laden foods or junk foods just because I can make it work with my numbers. I choose this way of eating because I am not starving when I follow it, my body always responds well with good muscle building and lower fat, as well as being able to indulge in the tasty treats life has to offer once in awhile..in moderation and without the self shaming guilt of “falling of the wagon” that many other overly restrictive ways of eating can cause in myself and others.

I will make a video soon to better explain what i am up to soon, and in the meantime a lot of my upcoming recipes will have a macro nutrient breakdown written in, so that those of you who follow flexible dieting can easily use them 🙂

Lastly, I also encourage anyone looking to find out more about this lifestyle to contact me Here, as I would love to connect and possibly be a part of your fit and healthy transformation.

XO

Here are two variations on one of my fave healthy breakfasts or snack  (usually do a big meal prep Sunday then a smaller top up of foods made Wednesday). Enjoy!

Sweet or Savory Egg Muffins

Dairy Free Spicy and Savory Veggie Egg Muffins by Me 🙂

Makes 6 servings

Ingredients:

• 2 cups Simply Organic liquid egg whites
• 1/2 cup Organic baby spinach
• 1/3 cup Diced red bell pepper
• Small Roma tomato diced
• 2 Tbsp Pickled Jalapeno slices drained and chopped
• 1/4 cup Daiya Mozarella style shreds
• 1/3 cup  White or purple onion diced
• Coconut oil on a paper towel to lightly grease tin

Directions:

Preheat your oven to 375 degrees while you chop your ingredients. Grease your muffin tin with coconut oil ( I just coat a paper towel and then rub the tin to use less). Divide your

ingredients to fill 6 muffin cups (I used a tin that fits a dozen and make 6 of each type of

muffin at once). Place the equal amounts of each ingredient into muffin cups and then fill each one just below the top (about 1/3 cup each) with the liquid egg whites. If you using the dozen sized tin, fill the other 6 with the sweet kind or water then place in the oven for approx 22 mins and I hit them with the broil on low for 2 mins to brown the tops. Watch closely as all ovens are different strength. I topped mine with a bit of hot sauce…YUM!

Macros for 1 serving (these # are as accurate as I could find)

Calories: 70

Fat: 2g

Carbs: 3.5g

Protein: 10.1g

Sweet Blueberry Banana Egg Muffins

Makes 6 servings

recipe adapted from LiveRightBeHealthy.blogspot.ca

Blend the two eggs and one banana in your blender until smooth. Pour into a bowl and hand mix in 3/4 cup blueberries fresh or frozen and desired amount of cinnamon. Pour into a coconut oiled muffin tin and place in the oven for 22 minutes or until cooked through, then I broiled mine for 2 minutes on low at the end to brown the tops. These are a delicious grain free alternative to breakfast muffins and are great with real maple syrup or diced almonds on top for a healthy sweet treat! XO Enjoy

Macros:

Calories: 55

Fat: 2g

Carbs: 7g

Protein: 3g