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Comfort Gluten Free Tuna Casserole

Comfort Gluten Free Tuna Casserole

COMFORT GLUTEN FREE TUNA CASSEROLE  Ingredients: 2 tbsp. butter or ghee (or coconut oil for vegan) 1 large yellow diced  1 celery stalk, diced  2 cloves garlic  2 tbsp. arrowroot powder 1 1/2 cups unsweetened almond milk 1 tbsp. dijon mustard  1 tsp. black pepper  1...

Paleo Coconut Chicken Curry

Paleo Coconut Chicken Curry

PALEO COCONUT CHICKEN CURRY  Ingredients: 2 1/2 Tbsp. ghee divided 1 large yellow diced 2 Tbsp. ginger grated 5 cloves garlic minced 1 Tbsp. chilli powder  2 Tbsp. curry powder 1/2 tsp. turmeric 1/2 tsp. garam masala dash cinnamon 2 small zucchini, chopped 3 handfuls...

Simple Bone Broth

Simple Bone Broth

Simple Bone Broth Recipe   Ingredients  1 carcass of chicken, turkey or 1lb of beef bones 3 whole garlic cloves 1 onion, roughly chopped 4-5 carrots roughly chopped 3 stalks of celery (optional) 3 nibs of ginger 1 tbsp. ground turmeric 2 tbsp. apple cider vinegar 2-3...

Are smoothies healthy?

Are smoothies healthy?

Are smoothies healthy? It depends, frustrating as that may be, but, let me explain… The smoothie options have increased exponentially over the last few years, it seems like every restaurant has put out their version of a ‘healthy’ smoothie. Unfortunately, not all are...

Top 7 supplements for travel

Top 7 supplements for travel

Traveling can be a stressful experience, beautiful but stressful. Navigating time zones, jet lag, sleep deprivation, foreign food and a sporadic (at best) fitness routine may not be optimal for physical performance, but is it ever fun. I am a self-proclaimed “food...

Top 7 Ways to Eat Healthy While Out

Top 7 Ways to Eat Healthy While Out

It is that time of year, holiday parties, business dinners, and social get-togethers with friends. I hear from clients (and my past self) that they will “get back on track” or “start a new diet and exercise plan after the holidays”. If it is not a promise of future...

Your Coffee Questions Answered (+ Coffee Recipe)

Your Coffee Questions Answered (+ Coffee Recipe)

Over the weekend I watched the documentary film “Barista”, documenting the lives of 4 baristas on their road to compete in the national competition, I was blown away by the talent. They fling their heart and soul into making coffee an experience, translating it into a...

Sugar: How To Cut Your Cravings

Sugar: How To Cut Your Cravings

Sugar Cravings, I have to talk about them because we have all been there! No matter how hard we try to ‘pretend’ we don’t want sugar it sneaks up on us before we know it a tin of Grandma’s chocolate chip cookies have disappeared and we’re elbow deep in a tub of Ed’s...

The Low-Down On Stress and Nutrition

The Low-Down On Stress and Nutrition

In my last blog I covered some of my top strategies for handling stress utilizing lifestyle techniques. This week I am going to cover dealing with stress through nutritional efforts. Stress is a funny thing, it can cause intense desires for cake and have us slamming...

Comfort Gluten Free Tuna Casserole

Comfort Gluten Free Tuna Casserole

COMFORT GLUTEN FREE TUNA CASSEROLE  Ingredients: 2 tbsp. butter or ghee (or coconut oil for vegan) 1 large yellow diced  1 celery stalk, diced  2 cloves garlic  2 tbsp. arrowroot powder 1 1/2 cups unsweetened almond milk 1 tbsp. dijon mustard  1 tsp. black pepper  1...

Paleo Coconut Chicken Curry

Paleo Coconut Chicken Curry

PALEO COCONUT CHICKEN CURRY  Ingredients: 2 1/2 Tbsp. ghee divided 1 large yellow diced 2 Tbsp. ginger grated 5 cloves garlic minced 1 Tbsp. chilli powder  2 Tbsp. curry powder 1/2 tsp. turmeric 1/2 tsp. garam masala dash cinnamon 2 small zucchini, chopped 3 handfuls...

Simple Bone Broth

Simple Bone Broth

Simple Bone Broth Recipe   Ingredients  1 carcass of chicken, turkey or 1lb of beef bones 3 whole garlic cloves 1 onion, roughly chopped 4-5 carrots roughly chopped 3 stalks of celery (optional) 3 nibs of ginger 1 tbsp. ground turmeric 2 tbsp. apple cider vinegar 2-3...

Are smoothies healthy?

Are smoothies healthy?

Are smoothies healthy? It depends, frustrating as that may be, but, let me explain… The smoothie options have increased exponentially over the last few years, it seems like every restaurant has put out their version of a ‘healthy’ smoothie. Unfortunately, not all are...

Top 7 supplements for travel

Top 7 supplements for travel

Traveling can be a stressful experience, beautiful but stressful. Navigating time zones, jet lag, sleep deprivation, foreign food and a sporadic (at best) fitness routine may not be optimal for physical performance, but is it ever fun. I am a self-proclaimed “food...

Comfort Gluten Free Tuna Casserole

Comfort Gluten Free Tuna Casserole

COMFORT GLUTEN FREE TUNA CASSEROLE  Ingredients: 2 tbsp. butter or ghee (or coconut oil for vegan) 1 large yellow diced  1 celery stalk, diced  2 cloves garlic  2 tbsp. arrowroot powder 1 1/2 cups unsweetened almond milk 1 tbsp. dijon mustard  1 tsp. black pepper  1...

Paleo Coconut Chicken Curry

Paleo Coconut Chicken Curry

PALEO COCONUT CHICKEN CURRY  Ingredients: 2 1/2 Tbsp. ghee divided 1 large yellow diced 2 Tbsp. ginger grated 5 cloves garlic minced 1 Tbsp. chilli powder  2 Tbsp. curry powder 1/2 tsp. turmeric 1/2 tsp. garam masala dash cinnamon 2 small zucchini, chopped 3 handfuls...

Simple Bone Broth

Simple Bone Broth

Simple Bone Broth Recipe   Ingredients  1 carcass of chicken, turkey or 1lb of beef bones 3 whole garlic cloves 1 onion, roughly chopped 4-5 carrots roughly chopped 3 stalks of celery (optional) 3 nibs of ginger 1 tbsp. ground turmeric 2 tbsp. apple cider vinegar 2-3...

Are smoothies healthy?

Are smoothies healthy?

Are smoothies healthy? It depends, frustrating as that may be, but, let me explain… The smoothie options have increased exponentially over the last few years, it seems like every restaurant has put out their version of a ‘healthy’ smoothie. Unfortunately, not all are...

Top 7 supplements for travel

Top 7 supplements for travel

Traveling can be a stressful experience, beautiful but stressful. Navigating time zones, jet lag, sleep deprivation, foreign food and a sporadic (at best) fitness routine may not be optimal for physical performance, but is it ever fun. I am a self-proclaimed “food...

Comfort Gluten Free Tuna Casserole

Comfort Gluten Free Tuna Casserole

COMFORT GLUTEN FREE TUNA CASSEROLE  Ingredients: 2 tbsp. butter or ghee (or coconut oil for vegan) 1 large yellow diced  1 celery stalk, diced  2 cloves garlic  2 tbsp. arrowroot powder 1 1/2 cups unsweetened almond milk 1 tbsp. dijon mustard  1 tsp. black pepper  1...

Paleo Coconut Chicken Curry

Paleo Coconut Chicken Curry

PALEO COCONUT CHICKEN CURRY  Ingredients: 2 1/2 Tbsp. ghee divided 1 large yellow diced 2 Tbsp. ginger grated 5 cloves garlic minced 1 Tbsp. chilli powder  2 Tbsp. curry powder 1/2 tsp. turmeric 1/2 tsp. garam masala dash cinnamon 2 small zucchini, chopped 3 handfuls...

Simple Bone Broth

Simple Bone Broth

Simple Bone Broth Recipe   Ingredients  1 carcass of chicken, turkey or 1lb of beef bones 3 whole garlic cloves 1 onion, roughly chopped 4-5 carrots roughly chopped 3 stalks of celery (optional) 3 nibs of ginger 1 tbsp. ground turmeric 2 tbsp. apple cider vinegar 2-3...

RECIPE: Freezer Fat Fudge: Salted Caramel

RECIPE: Freezer Fat Fudge: Salted Caramel

PIC BY RACHEL FRENNETTE: SALTED CARAMEL FAT FREEZER FUDGE  This time of year can be hard with all of the Christmas parties and never-ending Christmas cookie trays. I wanted to share a new obsession with you: Freezer Fat Fudge. I love anything salted caramel so I...

Are smoothies healthy?

Are smoothies healthy?

Are smoothies healthy? It depends, frustrating as that may be, but, let me explain… The smoothie options have increased exponentially over the last few years, it seems like every restaurant has put out their version of a ‘healthy’ smoothie. Unfortunately, not all are...

RECIPE: Apple Cinnamon Muffins

RECIPE: Apple Cinnamon Muffins

Apple Cinnamon Muffins  Growing up in the Annapolis Valley in Nova Scotia made me acquire a great appreciation for quality apples. It is Fall so that means apples and pumpkin everything!! Here is a recipe to add to all your wonderful fall creations! PROTEIN APPLE...

RECIPE: Zucchini Turkey Lasagna

RECIPE: Zucchini Turkey Lasagna

Zucchini Turkey Lasagna   Ingredients: 2 large zucchinis 2 containers ricotta (I used buffalo) 2 cups spinach 1/2 cup fresh basil 1/2 cup nutritional yeast or parmesan Bolognese sauce: 1/2 cup chopped cremini mushrooms 1 cooking onion, diced 2 cloves garlic 1 lb....

RECIPE: Tuna Stuffed Zucchini

RECIPE: Tuna Stuffed Zucchini

RECIPE: Tuna Stuffed Zucchini  2 zucchini  2 tbsp. avocado oil (or substitute olive oil) 1 tin of tuna (preferably wild caught in water) 1 small celery stock  1 shallot, minced  1 tbsp. fresh lemon juice 1 tbsp. fresh pickle juice 1/2 tsp. chopped fresh dill  1 tbsp....

RECIPE: Maple Sweet N’ Salty Roasted Nuts

RECIPE: Maple Sweet N’ Salty Roasted Nuts

PHOTO BY RACHEL FRENNETTE I love anything maple flavoured, because A) I'm Canadian and B) It's a major food group according to ELF, and I would have to agree with him. This is a great gift idea or to just enjoy all to yourself.  MAPLE SWEET AND SALTY ROASTED NUTS 2...

RECIPE: Thyme Walnut Pesto

RECIPE: Thyme Walnut Pesto

RECIPE: Thyme Walnut Pesto 1 cup spinach 1/2 cup fresh thyme 1 garlic clove, minced  1/2 cup chopped walnuts 3/4 cup Extra Virgin Olive Oil Sea Salt  Pepper  In a food processor  (or blender) add spinach, thyme, and garlic and pulse until mixture is finely chopped....

Comfort Gluten Free Tuna Casserole

Comfort Gluten Free Tuna Casserole

COMFORT GLUTEN FREE TUNA CASSEROLE  Ingredients: 2 tbsp. butter or ghee (or coconut oil for vegan) 1 large yellow diced  1 celery stalk, diced  2 cloves garlic  2 tbsp. arrowroot powder 1 1/2 cups unsweetened almond milk 1 tbsp. dijon mustard  1 tsp. black pepper  1...

Paleo Coconut Chicken Curry

Paleo Coconut Chicken Curry

PALEO COCONUT CHICKEN CURRY  Ingredients: 2 1/2 Tbsp. ghee divided 1 large yellow diced 2 Tbsp. ginger grated 5 cloves garlic minced 1 Tbsp. chilli powder  2 Tbsp. curry powder 1/2 tsp. turmeric 1/2 tsp. garam masala dash cinnamon 2 small zucchini, chopped 3 handfuls...

Simple Bone Broth

Simple Bone Broth

Simple Bone Broth Recipe   Ingredients  1 carcass of chicken, turkey or 1lb of beef bones 3 whole garlic cloves 1 onion, roughly chopped 4-5 carrots roughly chopped 3 stalks of celery (optional) 3 nibs of ginger 1 tbsp. ground turmeric 2 tbsp. apple cider vinegar 2-3...

RECIPE: Freezer Fat Fudge: Salted Caramel

RECIPE: Freezer Fat Fudge: Salted Caramel

PIC BY RACHEL FRENNETTE: SALTED CARAMEL FAT FREEZER FUDGE  This time of year can be hard with all of the Christmas parties and never-ending Christmas cookie trays. I wanted to share a new obsession with you: Freezer Fat Fudge. I love anything salted caramel so I...

Are smoothies healthy?

Are smoothies healthy?

Are smoothies healthy? It depends, frustrating as that may be, but, let me explain… The smoothie options have increased exponentially over the last few years, it seems like every restaurant has put out their version of a ‘healthy’ smoothie. Unfortunately, not all are...

Comfort Gluten Free Tuna Casserole

Comfort Gluten Free Tuna Casserole

COMFORT GLUTEN FREE TUNA CASSEROLE  Ingredients: 2 tbsp. butter or ghee (or coconut oil for vegan) 1 large yellow diced  1 celery stalk, diced  2 cloves garlic  2 tbsp. arrowroot powder 1 1/2 cups unsweetened almond milk 1 tbsp. dijon mustard  1 tsp. black pepper  1...

Paleo Coconut Chicken Curry

Paleo Coconut Chicken Curry

PALEO COCONUT CHICKEN CURRY  Ingredients: 2 1/2 Tbsp. ghee divided 1 large yellow diced 2 Tbsp. ginger grated 5 cloves garlic minced 1 Tbsp. chilli powder  2 Tbsp. curry powder 1/2 tsp. turmeric 1/2 tsp. garam masala dash cinnamon 2 small zucchini, chopped 3 handfuls...

Simple Bone Broth

Simple Bone Broth

Simple Bone Broth Recipe   Ingredients  1 carcass of chicken, turkey or 1lb of beef bones 3 whole garlic cloves 1 onion, roughly chopped 4-5 carrots roughly chopped 3 stalks of celery (optional) 3 nibs of ginger 1 tbsp. ground turmeric 2 tbsp. apple cider vinegar 2-3...

RECIPE: Freezer Fat Fudge: Salted Caramel

RECIPE: Freezer Fat Fudge: Salted Caramel

PIC BY RACHEL FRENNETTE: SALTED CARAMEL FAT FREEZER FUDGE  This time of year can be hard with all of the Christmas parties and never-ending Christmas cookie trays. I wanted to share a new obsession with you: Freezer Fat Fudge. I love anything salted caramel so I...

Are smoothies healthy?

Are smoothies healthy?

Are smoothies healthy? It depends, frustrating as that may be, but, let me explain… The smoothie options have increased exponentially over the last few years, it seems like every restaurant has put out their version of a ‘healthy’ smoothie. Unfortunately, not all are...

Aesthetics to Performance | Shifting the focus

Aesthetics to Performance | Shifting the focus

As a young athlete, my focus was always on performance, being able to push my body to excel on the field or ice. Of course, I wanted to look good, but it was never my primary focus. I struggled with body image like most teenage girls but was fortunate to care more...

Go from dead weight to pull-up machine (variations)

Go from dead weight to pull-up machine (variations)

When I herniated a disc in my back four years ago I was limited with the lower body exercises (which were my favorite!) so pull-ups became my go-to strength exercise. I quickly learned that in order to increase my pull-up strength I needed to increase volume and...

Go from Dead Weight to a Pull Up Machine (with these two quick steps)

Go from Dead Weight to a Pull Up Machine (with these two quick steps)

I will admit that I have used the excuse that I am a girl so obviously I don’t have the same upper body strength as a man and can’t perform the same. Although there is some truth to this statement, there are some strong ass women in the world…. And I am one of them… I...

31 Years, 31 Lessons (Fitness, Nutrition and Life)

31 Years, 31 Lessons (Fitness, Nutrition and Life)

I actually wrote this post last year for my 30th birthday but never pushed publish. Why? I am not entirely sure…but, I can honestly say that my 30th year of life has been one of the best every aspect: professionally, socially, and spiritually. I suppose it paid off to...

What the F is High Performance Training?

What the F is High Performance Training?

For the past 4 years, I have had the opportunity to coach professional athletes in strength training and nutrition at the Gary Roberts High Performance Centre. I not only had an opportunity to work with the man himself, Gary Roberts (NHL veteran and high performance...

Staying On Track While Traveling

Staying On Track While Traveling

In the past I have made excuses to avoid working out or eating properly while traveling. I felt that if I was traveling I should take advantage of all the food and don’t waste time worrying about fitting workouts in. I have also taken the opposite stance and spent...

The ONE Thing You May Be Missing With Nutrition and Exercise

The ONE Thing You May Be Missing With Nutrition and Exercise

Today I overheard a portion of 3 different conversations, all about nutrition. One in an elevator discussing if Greek yogurt was good or bad for you. Another in a coffee shop about how a croissant was that individuals’ “cheat for the week”, and then another on public...

3 Ways to Recover Like an Athlete

3 Ways to Recover Like an Athlete

ADRIAN VILACA PROFESSIONAL MMA FIGHTER/STRENGTH AND CONDITIONING COACH AND MY AWESOME PARTNER IN CRIME #FIGHTERANDTHEGING When our bodies feel good we take it for granted. When our bodies don’t feel good we get frustrated and impatient. I know I have been there before...

Back Health Part 2: Nutrition

Back Health Part 2: Nutrition

As a follow up to my blog post Back Health Part 1 I want to talk about the nutrition steps I take to help to speed up recovery from a back flare up. Although one of my first instincts is to have a huge pity party and eat chocolate and drink wine, in the end that is...

Back Health Part 1:

Back Health Part 1:

So many people struggle with back pain, and I am unfortunately one of those people. I have struggled with lower back problems since I was a teenager. Two summers ago my world came crashing down when I figured out I had a herniated disc and I was forced to take 3 weeks...

Aesthetics to Performance | Shifting the focus

Aesthetics to Performance | Shifting the focus

As a young athlete, my focus was always on performance, being able to push my body to excel on the field or ice. Of course, I wanted to look good, but it was never my primary focus. I struggled with body image like most teenage girls but was fortunate to care more...

Go from dead weight to pull-up machine (variations)

Go from dead weight to pull-up machine (variations)

When I herniated a disc in my back four years ago I was limited with the lower body exercises (which were my favorite!) so pull-ups became my go-to strength exercise. I quickly learned that in order to increase my pull-up strength I needed to increase volume and...

Go from Dead Weight to a Pull Up Machine (with these two quick steps)

Go from Dead Weight to a Pull Up Machine (with these two quick steps)

I will admit that I have used the excuse that I am a girl so obviously I don’t have the same upper body strength as a man and can’t perform the same. Although there is some truth to this statement, there are some strong ass women in the world…. And I am one of them… I...

31 Years, 31 Lessons (Fitness, Nutrition and Life)

31 Years, 31 Lessons (Fitness, Nutrition and Life)

I actually wrote this post last year for my 30th birthday but never pushed publish. Why? I am not entirely sure…but, I can honestly say that my 30th year of life has been one of the best every aspect: professionally, socially, and spiritually. I suppose it paid off to...

What the F is High Performance Training?

What the F is High Performance Training?

For the past 4 years, I have had the opportunity to coach professional athletes in strength training and nutrition at the Gary Roberts High Performance Centre. I not only had an opportunity to work with the man himself, Gary Roberts (NHL veteran and high performance...

Aesthetics to Performance | Shifting the focus

Aesthetics to Performance | Shifting the focus

As a young athlete, my focus was always on performance, being able to push my body to excel on the field or ice. Of course, I wanted to look good, but it was never my primary focus. I struggled with body image like most teenage girls but was fortunate to care more...

Go from dead weight to pull-up machine (variations)

Go from dead weight to pull-up machine (variations)

When I herniated a disc in my back four years ago I was limited with the lower body exercises (which were my favorite!) so pull-ups became my go-to strength exercise. I quickly learned that in order to increase my pull-up strength I needed to increase volume and...

Go from Dead Weight to a Pull Up Machine (with these two quick steps)

Go from Dead Weight to a Pull Up Machine (with these two quick steps)

I will admit that I have used the excuse that I am a girl so obviously I don’t have the same upper body strength as a man and can’t perform the same. Although there is some truth to this statement, there are some strong ass women in the world…. And I am one of them… I...

31 Years, 31 Lessons (Fitness, Nutrition and Life)

31 Years, 31 Lessons (Fitness, Nutrition and Life)

I actually wrote this post last year for my 30th birthday but never pushed publish. Why? I am not entirely sure…but, I can honestly say that my 30th year of life has been one of the best every aspect: professionally, socially, and spiritually. I suppose it paid off to...

What the F is High Performance Training?

What the F is High Performance Training?

For the past 4 years, I have had the opportunity to coach professional athletes in strength training and nutrition at the Gary Roberts High Performance Centre. I not only had an opportunity to work with the man himself, Gary Roberts (NHL veteran and high performance...