Monday, October 28, 2013

I Want Candy

Halloween is here again! I truly enjoy this holiday. I know that there are tons of candy options out there and it's easy to make a bad decision. So, I thought I'd help you out. I’ve put together a cheat sheet to make choosing your Halloween indulgences a little easier.

Guilt-Free Classics!
Tootsie Caramel Apple Pop - 60 calories, 0.5g fat
Charms Blow Pop - 60 calories, 0g fat
Dum Dum Pop - 25 calories, 0g fat
Lik-m-aid Fun Dip 0.5-oz. Pouch - 50 calories, 0g fat
Jolly Rancher Hard Candy (3 Pieces), Original - 70 calories,
Jolly Rancher Lollipop - 60 calories, 0g fat
Laffy Taffy Miniature - 30 calories, 0.4g fat
Peeps Ghosts & Pumpkins (2 Pumpkins or 1 Ghost) - 28 - 37 calories, 0g fat
Pixy Stix (7 Straws) - 60 calories, 0g fat
Smarties Candy Roll - 25 calories, 0g fat
Tootsie Pop Miniature (3 Pops) - 50 calories, 0g fat
Tootsie Pop - 60 calories, 0g fat
Tootsie Roll Midgee (About 1-Inch Long) - 23 calories, 0.5g fat
Tootsie Roll Snack Bar (0.5 oz., About 3-Inches Long) - 50 calories, 1.25g fat
Twizzlers Strawberry Individually Wrapped Twist - 40 - 47 calories, 0 - 0.3g fat

Thursday, October 24, 2013

Eat Up!

Today I want to discuss the top sources of protein you should be eating.  All these sources are healthy foods which provide you with more than just protein and if you do not eat them already I would highly recommend that you add them to your diet.

1) EGGS:- Eggs contain around 5.5g of protein each and are relatively low in calories with a medium egg containing approximately 68. Not bad, eh? Eggs can help you keep your mind sharp!  Not only is this food amazing but you can prepare eggs so many different ways.  They can be eaten as a standalone food either hard boiled, soft boiled, poached, fried or scrambled.  Eggs can also be used as part of a meal either as an omelet (just add some vegetables, milk or whatever else you fancy) or as part of a tasty sauce.

2) SALMON:- This one is a new love for me. For many years I thought I didn’t like Salmon. I tried it a few months ago and guess what? I LOVED it! Eating Salmon improves your mood and may prevent Alzheimer’s disease. Salmon fillets weigh in at 140 calories per 100g and each fillet also provides you with 20g of protein and 6g of fat.  Whilst it may seem like a relatively fatty protein choice, salmon provides your body with essential omega 3 fatty acids.  Whilst fish is not everyone’s favorite food choice, salmon is reasonably versatile.  It can be eaten raw (in the form of smoked salmon), grilled, steamed or fried.  Salmon also complements many vegetables perfectly and the two can be combined to create a healthy, nutritious main meal.

3) ALMONDS:- Almonds are a a great protein source and easily portable.  A 100g portion of these nuts provides your body with 23.4g but it comes at a cost of 612 calories. Remember to eat these guys in moderation. Almonds help to protect your body against cancer, diabetes and help you have a healthy cardiovascular system.  Although almonds are a bit more limited when it comes to how you eat them you still have a few choices and can either be eaten on their own or as part of a mixed fruit and nut selection.

Remember that protein is an essential building block for your body but if you make the right protein choices in your diet you can enjoy numerous health benefits too.   If none of the above foods are currently part of your diet then I highly recommend that you make some changes and start eating them more regularly.  

Sunday, October 20, 2013

Say YES to Carbs

Carbs have gotten a bad rap the past decade. You need good carbohydrates to help your body preform everyday activities. (No, the donut is not a "good" carb. Don't even think about eating one.) I want to supply you with healthy carbohydrates that you should be eating on a regular basis. Give this a read and try to take from it a few of the foods listed and try to incorporate them into your diet.

1) APPLES:- My favorite dessert! Apples are tasty and come in a wide variety of flavors.  They are also small and portable. They can be eaten anytime. So no excuses! On top of this apples are rich in a number of healthy nutrients including fiber, vitamin C and various antioxidants.
Fiber has a number of benefits which include improved blood sugar control and improved bowel health.  Vitamin C also performs a number of important functions including helping your wounds heal and strengthing your immune system. Which means your less likely to catch a cold or flu from your co worker!

2) BANANAS:- Bananas are another fruit that is small and easy to carry making them perfect for snacking. Oh, and they lower your blood pressure too! I find that they are particularly good as a pre workout snack as they give you energy for the workout and eliminate any hunger pangs that may occur as you exercise.  Bananas are also nutrient rich containing high levels of fiber, manganese, potassium, vitamin b-6 and vitamin C.

3) MUSHROOMS:- Mushrooms are one of my favorite foods! Why? Well, they are extremely versatile and can be added to casseroles, stews and more.  These puppes are not only a tasty addition to most meals, mushrooms are also one of the most nutrient rich food choices around. They help you have healthy skin and vision. They also help you sleep and improve your mood! AWESOME!!!!

4) ONIONS:- Onions are another versatile food that can be put into almost any meal. Another one of my favs. Although not everyone is a huge fan of the taste I think that onions add a perfect crunchy texture to meals.  They also provide your body with various nutrients including chromium, fiber, manganese, vitamin C and various flavonoids. Onions can help with the prevention of breast cancer, colon cancer, ovarian cancer and prostate cancer to name a few, because of the flavonoids.

5) ORANGES:- Oranges have a nice, sweet but tangy flavor. Who doesn’t love an Orange?  Like the other fruits listed, oranges are very portable making them a perfect snack food. Once again, no excuses! Want healthy vision, to break food down to be used for energy and boost your mood? Eat Oranges!   

Don’t like any of the foods I have mentioned? Do a little google search and find some healthy carbs you do like and add them to your diet. Not only will this provide your body with its preferred energy source but it will also supply you with many vital nutrients

Follow me on Instagram and if you have questions or just want to chat don't hesitate to send me an email

In health,

Thursday, October 17, 2013

Trick or Treat?

Halloween is in 2 weeks and that means there’ll be lots of sweet treats around this coming weekend and next. I know these sweet treats may taste good in the moment, they’re not the healthiest foods and if you’re trying to stay fit or lose weight, processed, sugary foods are something that you really should be avoiding.
Well I have some awesome news for you, you can make your own healthier, lower calorie versions of  sweet treats. Here are some fun Halloween treats to try. Each one is made using all natural ingredients, contains less than 300 calories and serves four people.

Here is what you need…
- 4 Small Plastic Food Bags
- 4 Wooden Sticks
- 1 Baking Tray
- 1 Chopping Board
- 1 Microwaveable Bowl
- 1 Plastic Zip Bag
- 1 Saucepan
- 1 Sharp Knife
- 1 Small Bowl
- 1 Wooden Spoon

1) Ghostly Bananas

These ghostly bananas are naturally sweet and have a white ghostly appearance that makes them perfect for Halloween and they have only 161 calories per serving.
- 2 Small, Halved Bananas
- 200ml Of Orange Juice
- 12 Raisins
1. Pour the orange juice into the small bowl and then dip each of the four banana halves into the orange juice, making sure they are fully coated.
2. Take the four banana halves out of the plastic zip bag and insert a wooden stick into the flat end of each one.
3. Place three raisins on each of the banana halves to create a ghost face.
4. Place the four ghostly bananas on the baking tray, put it in the fridge and then enjoy the  bananas when you are ready to eat.
- 644 Calories Total
- 161 Calories Per Ghostly Banana
Nutritional Information:
Amount Per Ghostly Coconut Banana (g)
Total Amount (g)
Of Which Dietary Fibre
Of Which Sugars

Of Which Monounsaturated Fat
Of Which Polyunsaturated Fat
Of Which Saturated Fat


2) Roasted Cinnamon & Honey Pumpkin Seeds

The recipe below turns these highly nutritious seeds into a sweet treat by combining them with cinnamon and honey. The best part is that these roasted cinnamon and honey pumpkin seeds pack less than 200 calories per serving.
- 100g Of Pumpkin Seeds
- 2 Tablespoons Of Honey
- 1 Tablespoon Of Butter
- 1 Teaspoon Of Cinnamon
1. Pre-heat the oven to 135°C (275 °F).
2. Place the saucepan on the hob on a medium-high heat, add the honey and butter, then melt the butter and honey until they become runny.
3. Once the butter and honey are runny, add the pumpkin seeds to the saucepan and stir them with the wooden spoon until they are fully coated.
4. Once the butter, honey and pumpkin seeds are fully mixed, take the saucepan off the hob, turn off the heat and pour them onto the baking tray.
5. Sprinkle the pumpkin seeds with cinnamon, ensuring that they are all evenly coated and then place the baking tray in the oven for 20 minutes.
6. After 20 minutes, remove the baking tray from the oven and leave the  roasted honey and cinnamon pumpkin seeds to cool for 2 hours.
7. After 2 hours, divide the roasted honey and cinnamon pumpkin seeds into four equal portions, place them in the four small plastic bags and enjoy them whenever you like.
- 684 Calories Total
- 171 Calories Per Serving
Nutritional Information:
Amount Per 25g Serving (g)
Total Amount (g)
Of Which Dietary Fibre
Of Which Sugars

Of Which Monounsaturated Fat
Of Which Polyunsaturated Fat
Of Which Saturated Fat


3) Spooky White Chocolate Strawberries

These treats are very light and contain just 51 calories per spooky white chocolate strawberry.
- 4 Large Strawberries (72g)
- 30g Of White Chocolate
- 12 Chocolate Chips
1. Chop the white chocolate into chunks, place it into the microwaveable bowl and microwave it until it’s fully melted.
2. Once the white chocolate is fully melted, grab the strawberries and dip each one into the chocolate until they’re coated up to the stem.
3. Once all four strawberries are coated in white chocolate, place them on the chopping board and add three chocolate chips to each one to create a spooky face.
4. Place the four strawberries on the baking tray and then put it in the fridge until the chocolate sets (this usually takes about an hour).
5. Once the chocolate is fully set, simply grab the spooky white chocolate strawberries directly from the fridge and enjoy.
- 204 Calories Total
- 51 Calories Per Serving
Nutritional Information:
Amount Per Spooky White Chocolate Strawberry (g)
Total Amount (g)
Of Which Dietary Fibre
Of Which Sugars

Of Which Monounsaturated Fat
Of Which Polyunsaturated Fat
Of Which Saturated Fat


Sunday, October 13, 2013

Do You Juice?

What is the absolute worst tasting drink you have ever tasted? Was it yak milk, an alcoholic drink, or anything liquid that was served as a beverage? I just tasted the worst juice ever. Just the other day I spent $7 on a juice drink from a well known juice company that tasted so unpleasant that knowing how to shut down my taste buds would have come in handy.
For some reason I got it into my head that I needed to get a juice after my workout that contained carrots, cucumber, lemon, apple and ginger. What possessed me to order this drink? It sounds terrible just typing the ingredients. Now, it’s important to know I like all of these things individually but put together...YUCK! I forced myself to drink at least half of this juice blend because I spent $7. So did my search for a tasty and healthy juice drink come to a halt after my experience? Nope.This experience got me to thinking. How should you choose what to drink? Since most of your options are terrible looking and sometimes tasting. Here's the 3 best drinks to have post workout or whenever you need a little pick me up:

1. Root Around
If you are looking for a drink that is High-fiber. I recommend using root veggies and fruit keep things moving through the digestive tract, while ginger calms your stomach.
Ingredients: Ginger, beet, carrots, apple
Calories: 155
2. Berry Good
Looking for something sweet? Antioxidants in berries boast potent anti-aging benefits.
Ingredients: Blueberries, strawberries, mango
Calories: 151
3. The Popeye
This green goodie sneaks in a dose of iron (you need extra during your period and pregnancy), key for healthy blood cell and muscle function. It also delivers more than your daily rec of vitamin K—another must for blood and bone health.
Ingredients: Kale, green grapes, cucumber, Granny Smith apple
Calories: 110
All of these recipes can be made in your blender—so no specialty equipment is needed. Because of the fiber in fresh fruit and vegetable purées, these concoctions vary in thickness: You can adjust to your taste preference simply by adding a little water. And no matter which juice you choose, you’ll get good-for-you benefits in every sip.