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Spiced Israeli Couscous

Oct 21, 2018
2 min

Spiced Israeli Couscous

These mammoths are not your average little couscous grains. I don’t know about you, but I’m a huge fan of Mediterranean food. But, I’ll be honest - before this, I’d never had couscous of this size. If you’ve ever had traditional couscous before, it was most likely in the form of a much smaller, circular and fluffy grain with some raisins or other mediterranean flavours mixed into it. However, these guys are about the size of a pearl and are known as “Israeli couscous”. They’v

Sautéed Kale & Mushrooms w/ Balsamic Glaze

Oct 21, 2018
1 min

Sautéed Kale & Mushrooms w/ Balsamic Glaze

I absolutely love kale. Kale chips, kale salad, kale smoothies - you name it. It’s such a versatile, flavourful, and crunchy leafy green that’s tasty no matter how it’s cooked. Recently, sautéed kale has become a bit of an obsession for me, and I’ve tried to experiment with it more in my home cooking. Paired with the sweetness of a balsamic glaze, this Sautéed Kale & Mushrooms mix is the perfect side for any fall-inspired dish. Recipe available below! INGREDIENTS: 4-5 stalks

Goat Cheese-Stuffed Chicken Breast

Oct 19, 2018
1 min

Goat Cheese-Stuffed Chicken Breast

Ah, goat cheese… Who else agrees that goat cheese makes everything taste better!? I don’t know if it’s the texture, or that sweet acidity it has to it, but adding goat cheese to something so simple as chicken breast takes this pretty simple-tasting prep into something so spectacular, without needing to add any complicated sauces or seasonings. Trust me, you’ll be stuffing goat cheese in every meal after you’ve tried this. Recipe available below! INGREDIENTS: 2 large chicken b

Vegetarian Spicy Lentil, Carrot & Kale Soup

Oct 19, 2018
2 min

Vegetarian Spicy Lentil, Carrot & Kale Soup

All the vegetarians in the house, put your hands up! Since fall is the perfect weather for making comfort food like hearty soups, stews and chilis - I always love to experiment with new flavours every time this season rolls around. But whether you’re a vegetarian, or just trying to get your vegetables in, this is a soup that anyone who loves spice will absolutely fall in love with. (Seriously, it’ll warm you up from the inside out!) Recipe available below! Note: This Vegetari

Easy Protein Crepes Recipe

Oct 18, 2018
2 min

Easy Protein Crepes Recipe

Earlier this week, I decided to experiment with my existing Protein Pancake recipe to see if there was an even easier way to make them. (Currently, you have to whip the egg whites before incorporating the rest of the ingredients in order to create that classic, thick & fluffy texture of traditional pancakes.) But sometimes, it’s just not as easy to whip together when you’re running around doing a million other things. And that morning, I wanted easy. I’m talking, “throw-every

St Lawrence Market Grocery Haul

Oct 17, 2018
1 min

St Lawrence Market Grocery Haul

Hey there, fit babes! I had such a BLAST going grocery shopping at Toronto’s iconic St. Lawrence Market with my good friend Angie (@healthyfittstrong) last weekend. Together, we took my NEW Weekly Grocery list (available now!) out for a spin to show you just how EASY it is to use and implement into your weekly routine. What’s great about my Weekly Grocery List is that instead of telling you the exact foods to buy, this list gives you mix-and-match options so you get the right

Easy Meal Prep: 6 Healthy Recipes In Under 2 Hours

Oct 8, 2018
4 min

Easy Meal Prep: 6 Healthy Recipes In Under 2 Hours

Hey there, fit babes! With the cool, fall weather coming in strong here in Toronto, I wanted to show you how you can create some delicious, fall-inspired veggie recipes (+ some easy-to-prep proteins!) in just under 2 hours that you can mix & match together to take with you for lunch throughout the week. This week, I made the following recipes: Citrus Glazed Roasted Carrots Baked Eggplant Sautéed Rapini with Garlic Cooked Pearl Barley Chilli Lime Sautéed Shrimp Baked Marinated

Healthy Turkey Sloppy Joe's

Oct 3, 2018
1 min

Healthy Turkey Sloppy Joe's

With the weather starting to get a little cooler, I'm finding myself trying to recreate macro-friendly versions of alllll my favourite childhood comfort foods. (Who else loved to get their hands a lil' messy with some good ol' Sloppy Joe's?) But these ain't your childhood Sloppy Joe's. With only 236 calories per serving and 24g of protein, they're even better. Recipe available below! I N G R E D I E N T S: 1/3 cup chopped, Carrots, raw 1/3 cup chopped, Celery, raw 1/2 Cup cho

5 Simple Things You Can Do TODAY To Improve Your Health

Sep 25, 2018
2 min

5 Simple Things You Can Do TODAY To Improve Your Health

We allllll know I'm not about those "quick fix" solutions to achieving a specific goal. Living a truly balanced & sustainable lifestyle is more about what you do CONSISTENTLY over MONTHS (and years!), versus what you do PERFECTLY right NOW. However, there are small changes we can make TODAY that can instantly benefit our overall health, fitness and #bodygoals. (And trust me, if you continue doing them each day, these changes can lead to major results in the long run!) 1. MOVE

Low Carb Chicken Fajita Macro Bowl

Sep 19, 2018
1 min

Low Carb Chicken Fajita Macro Bowl

Happy Wednesday, fit babes! Looking for some mid-week meal prep inspo? To break up alllllll of my delicious breakfast posts over the past few weeks, here's one of my FAVE low-carb macro bowl recipes that can easily be worked into your meal prep. I N G R E D I E N T S: 1-2 cups greens (I chose arugula) 1/2 cup sautéed peppers & onions 4.5oz baked chicken breast (seasoned with chili, paprika, garlic powder, salt & pepper) 1/2 cup fresh homemade salsa (sliced tomatoes, onions &

Pumpkin Spice Protein Pancakes

Sep 16, 2018
2 min

Pumpkin Spice Protein Pancakes

As much as I hate to admit that the summer is officially over, one of the things I'm most looking forward to about the Fall is all of the warm, delicious & spicy fall FLAVOURS. From cinnamon to apple pie to pumpkin spice - I just want it all. Speaking of pumpkin spice... I am such a sucker for anything pumpkin-flavoured! Whenever Thanksgiving weekend rolls around, I treat pumpkin spice like they do in those Frank’s Red hot sauce commercials (you know the ones!) - and I just p

Sep 12, 2018
1 min

HUGE ANNOUNCEMENT: Mon-Brand Women's Wellness Event Details

Calling ALL Toronto fit babes!! Grab your gal pals & JOIN ME for a fun-filled Women's Wellness Networking Event on Sunday, September 23rd from 2pm-5pm hosted by @monbrandmtl at @thetenspot on Danforth Ave. Among TONS of opportunities to chat, sip & relax with likeminded individuals, there will also be a fun Q&A and wellness panel, hosted by Karina Bershteyn, experienced moderator and presenter with a passion for health & wellness. Panelists Include: 1. @misskavita Founder

Weekly Meal Prep - Aug 27, 2018

Aug 28, 2018
3 min

Weekly Meal Prep - Aug 27, 2018

Happy #MealPrepMonday! This is just a reminder that it's officially a new week - which means that it's the perfect opportunity to set some new goals, make some waves & get shit done. You've been asking to see another one of my weekly meal preps, so I'm just gonna leave this right here for you all... complete with full details & cooking instructions for all prepped items! (All it takes is 2-3 hours of work for an entire WEEK of lunches, dinners & snacks). WEEKLY MEAL PREP: (Or

My Fave Food Hacks

Aug 23, 2018
2 min

My Fave Food Hacks

Have you guys checked out my Top 5 Nutrition Tips & Hacks video on IGTV yet? You may not know it, but this yummy-looking breakfast incorporates TONS of little 'hacks' that make this meal BOTH delicious & macro-friendly! (It even uses Tip # 3 that I shared in my latest IGTV vid.) If you want to know what my fave NUTRITION-related tips are, make sure to watch the full video! I also wanted to share a few more FOOD-related that apply directly to this breakfast here: 1. Frozen Ber

Cinnamon Swirl Protein Pancakes

Aug 19, 2018
2 min

Cinnamon Swirl Protein Pancakes

The protein pancakes are BACK! I honestly can’t think of a better way to start my Sunday than by pouring myself a hot cup of coffee, cranking up the tunes & making myself some absolutely delicious Cinnamon Swirl Protein Pancakes. Since it’s been such a crazy week, I find that starting my morning with my FAVE breakfast is one of the best ways to set myself up for a positive & productive day. (Plus, that PB & banana combo is just absolutely DIVINE!) I N G R E D I E N T S: 3/4 c

Vanilla Protein Chia Pudding

Aug 7, 2018
1 min

Vanilla Protein Chia Pudding

You already know how obsessed I am with turning delicious breakfast foods into delicious AND healthy breakfast foods - so here we are again with another chia pudding recipe for y'all. Although chia pudding is typically filled with tons of healthy fats (thanks to the Omega 3's found in chia seeds) which are excellent for long-duration energy storage & promote heart and brain health, there isn't quite enough protein in there to help preserve muscle mass, promote muscle growth o

Loukoumania: Greek Sweets You Can Feel Good About - From The Outside In!

Aug 4, 2018
3 min

Loukoumania: Greek Sweets You Can Feel Good About - From The Outside In!

Last weekend, Kyle & I had the incredible opportunity to check out this fun, new Greek bakery & cafe in Vaughan, called Loukoumania. The cafe is named after their specialty treat, loukoumades (pronounced loo-koo-mah-thes), which is a traditional Greek dessert made up of fried dough soaked in honey - so that when you bite into it, you get a delicious burst of sweet and savoury flavours all in one. At Loukoumania, you also get to customize your loukoumades with as many toppings

Turkey Burgers, Sweet Potato Fries & Easy Summer Salad

Aug 3, 2018
2 min

Turkey Burgers, Sweet Potato Fries & Easy Summer Salad

Mmm... this is the ULTIMATE summer dinner idea! It has the perfect balance of protein, complex carbs and healthy fats. Plus, it’s just super delicious! The best part? You don’t even need to cook the Turkey Burgers on a barbecue for them to taste like summertime. Just throw them on a grooved cast-iron skillet to get that same “barbecued” look, or cook them on a regular non-stick skillet. Nothing is off limits here! Enjoy with a nice, fresh homemade mojito, because it’s all abo

Consistency Is Key - 4 Strategies To Help You Stay Consistent When The Motivation Goes Away

Jul 31, 2018
2 min

Consistency Is Key - 4 Strategies To Help You Stay Consistent When The Motivation Goes Away

I'll be honest, these past few weeks haven't been easy. I haven't been motivated - both in and out of the gym. I haven't been reaching or breaking any PRs. I haven't been tracking my macros as closely as I usually do. I haven't been feeling the greatest about my body. But, you know what? That's life. There will ALWAYS be good weeks & bad weeks, but it's how you deal with them that dictate how successful you will be in the long run. So, instead of giving up and letting these p

On Intermittent Fasting... What Is It? How Does It Work?

Jul 27, 2018
2 min

On Intermittent Fasting... What Is It? How Does It Work?

Since I've been having a bit of a rough time transitioning into my bulking phase, I've decided to give the whole "Intermittent Fasting" thing a try again. I mean, what better way to give you guys REAL advice on certain diets/eating patterns than by trying them myself? The main reason why I abandoned my Intermittent Fasting trial last year was because my work schedule shifted very drastically and I found that I had to keep shifting my "eating window" from day to day in order t

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