Category Archives: Nutrition

Food of the Week

Rosemary Hash

Rosemary Hash

I was inspired to post the food of the week by because I had a potato covered in butter and salt for dinner last night.¬† Then I saw this quick a healthier way to prepare a potato for dinner. Of course, I already knew this, but just thought I’d share ūüėČ

Rosemary Hash


  • 1 large red or white potato
  • 1 sprig rosemary, stripped and chopped finely
  • 1 tablespoon olive oil
  • Salt and pepper


  1. Fill a pot with 1″ of water and bring to a boil.
  2. Dice potato into small, 1/2″ chunks and place in the boiling water.
  3. Boil potatoes for 10-12 minutes, or until desired texture.
  4. Remove from heat, drain the water, and add olive oil, and chopped rosemary. Salt and pepper to taste.
  5. Mix together and serve.


If you don’t like potatoes, think about this:

  • They’re high in fibre
  • Full of energy producing complex carbohydrates
  • Rich in potassium and vitamin C
  • They contain antioxidant pigments and phytochemicals in their skin



My New Favourite Protein Shake

Arbonne Chocolate Protein Shake MixI have finally found a protein shake that I actually enjoy, so I just thought I would share it with you.¬† I’m pretty picky when it comes to shakes because I find that a lot them leave a bit of an aftertaste or they make me feel nauseous.¬† My newly beloved Arbonne Protein Shake Mix¬†is vegan and gluten-free certified. It has 20 grams of vegan protein and over 20 essential vitamins and minerals per serving. It comes in two flavours, chocolate and vanilla, but of course, my favourite is chocolate ūüôā

Why have a protein shake?

There are many benefits such as weight control because protein shakes can help control your fat and calorie intake. It also helps with portion control since each serving size has controlled portions of calories, fat, protein and carbohydrates.

Protein shakes help to build and rebuild muscle. Muscle tissue will break down with resistance training and even everyday use. Your body needs protein to help with the rebuilding process. Depending on the type of protein, when in liquid form it enters your blood system faster. For example,  Whey Protein Isolate is highly soluble and absorbed by the body more quickly than other proteins. Whey Protein Concentrate has a lower biological value than whey protein isolate. It has the same benefits as whey protein isolate version, but less efficiently.

Protein shakes are convenient because it reduces the time consuming process of food preparation when you’re crunched for time.

Protein shakes give you an opportunity to creatively add many other nutrients to your meal. You can add frozen fruit, ground flaxseeds, natural peanut butter or anything of your choosing. Try a few different combinations and see what you like!  #healthbeautyandopportunity


Avocado Egg Salad

avocado egg salad











Try this, nutritious and delicious meal from

Avocado Egg Salad ¬ę Food of the Day.


Nutritious Breakfast

20140215_121701This is my most favourite breakfast.¬† It’s quick, nutritious and delicious.

All you need is:

6 egg whites

2 Tablespoons of salsa. (hot, medium or mild is your choice)

1/2 an avocado

I spray my frying with olive oil.  You can try coconut oil for some added flavour.  When the frying pan is heated and ready to go, I pour in the egg whites, add the salsa and then the avocado.  I just chop up the avocado with the spatula as I mix it all together.

Nutrition information


240 calories

13 grams of fat

10 grams of carbohydrates

24  grams of protein

For a little more flavour, you can add a whole egg.  This will change the total amount of calories, fat, carbs and protein but will still taste great.

25 Powerful Reasons to Eat Bananas

bananasI just happened to “Stumble Upon” this interesting article.¬† I never knew bananas had so many benefits.¬† I always knew they were very good for you and helped to prevent mosquito attacks in the summer but,¬†this is pretty interesting stuff so I thought I’d share.¬† Can’t wait to try number 25 ūüėČ

Have a read:

Christmas Cookies!!!

christmas cookiesMerry Christmas everyone.¬† My gift to you, especially for those with a sweet tooth, are these links to several recipes for a variety of delicious cookies and holiday treats. Just click on the link and¬†voil√†, bake away ūüôā

I’d like to thank you all for a great year of blogging. Thank you for your support, comments, likes, awards and just for reading.¬† I wish you all a very Merry Christmas and many blessing in 2014.

1-2-3 Cookies 7 Layer Cookies Allie Nelson’s Famous Snickerdoodle Cookies Almond Crescent Shortbread Amish Sugar Cookies Andies Candies Cookies Angel Crisps Angenets Applesauce Cookies Apricot Fold-Overs Aunt Edy’s Molasses Crinkles Auntie Linda’s Ginger Gems Bakeless Dream Cookies Banana Drop Cookies Best Chocolate Chip Cookies in the World Biscotti Biscotti Blueberry Cookies Boiled Chocolate Oatmeal Drop Cookies Bronwnies Brown Sugar Shortbread Brownie Cookies Brownie Delight Brownies Buccaneer Snowballs Buried Cherry Cookies Butter Cookies Butter Nut Balls Butterballs Butterscotch Haystacks C.O.P. Cookies Candy Cane Cookies Candy Cookies Caramel Shortbread Cheesecake Brownies Cherry Buns Cherry Crowns Cherry Winks Chewies Chewy Noels Chinese Chews/Haystacks Chocolate Chip Cookie Bars Chocolate Chip Cookies Chocolate Chip Meltaways Chocolate Chip Peanut Butter Cookies Chocolate Christmas Trees Chocolate Cream Cheese Squares Chocolate Crinkles Chocolate Mint Snow-Top Cookies Chocolate Oatmeal Cookies (no bake) Chocolate Snowball Cookies Chocolate Streusel Bars Chocolate Sundae Cookies Chocolate Walnut Crumb Bars Choco-Scotch Crunchies Choose A Cookie Dough Recipe Christmas Crackers Christmas Crunch Bars Christmas Ginger Snaps Christmas Macaroons Christmas Mice Cookies Christmas Shaped Cookies Church Window Cookies Coconut Cookies Congo Squares Cookie in a Jar Corn Flakes Cookies Cornflake Christmas Wreaths Cowboy Cookies (oatmeal) Cream Cheese Cookies with Apricot Filling Cr√®me De Menthe Chocolate Squares Cr√®me Wafers Crescent Cookies Crispy Crunchies Date Nut Balls Date-nut Pinwheel Cookies Diabetic Peanut Butter Cookies Disgustingly Rich Brownies Doodles Double chocolate chip cookies Double-Chocolate Crinkles Eatmore Cookies Eggnog Cookies Elizabeth’s Sugar Cookies Elves Quick Fudge Brownies Emily Dickinson’s Gingerbread Cookie Recipe Emily’s Best Brownies Famous Oatmeal Cookies Firemen Cookies Fluffy Shortbread Cookies Forgotten Cookies Frosted Peanut Butter Brownies Fruit Cake Cookies Fruitcake Squares Fry Pan Cookies Gems Ginger Cookies Ginger Crinkles Gingerbread Baby Gingerbread Cookies with Butter Cream Icing Gingerbread Men Gingerbread Men Ginny’s Gluten Free Chocolate Chip Cookies Glory’s Golden Graham Squares Glory’s Sugar Cookies Gramma Chapman’s chocolate coconut drops Grandma Elsie’s Zimt (cinnamon) Cookies Grandma J’s Butter Cookies Grandma Olson’s Parkay Cookies Great Grandmothers Sugar Cookies Gum Drop Cookies Gumdrop Gems Haystack Cookies Ho-Ho Bars Holiday Cereal Snaps Holiday Chocolate Butter Cookies Holiday Raisin Walnut Bars Holly Cookies Hungarian Cookies (Little Nut Rolls) Ice Box Cookies Irresistible Peanut Butter Cookies Italian Cookies Jacob’s Peppermint Snowballs Jam Bars Jessica’s Famous Brownies Jessie’s Chocolate Chip Cookies Jubilee Jumbles Juliet’s Peanut Butter Blossoms Jumbo Chocolate Chip Cookies Kentucky Colonels Kiefle (cream cheese cookies with jam filling) Kifflings Kiss Cookies Lacy Swedish Almond Wafers Lemon Angel Bar Cookies Lemon Bars Lemon Cake Cookies Lemon Cream Cheese Cookies Lemon Squares Linzer Tarts Log Cabin Cookies Luscious Lemon Squares M&M Cookies Magic Cookie Bars Melt in Your Mouth Cutout Sugar Cookies Melting Shortbread Meme’s Cream Cheese Cookies Milk Chocolate Florentine Cookies Mincemeat Cookies Mincemeat Goodies Molasses Cookies Molasses Forest Cookies Molasses Sugar Cookies Mom Mom’s Crescent Cookies Mom-Mom’s Ginger Cookies Mom’s Nutmeg Sugar Cookies Mom’s Old Fashion “Puffy” Sugar Cookies Monster Cookies Moravian Christmas Cookies Nana’s Famous Soft Southern Cookies Nitey Nite Cookies No Bake Chocolate Cookies No Bake Chocolate Oatmeal Cookies No Bake Cookies No Bake Cookies No Bake Peanut Butter Cookies No-Bake Chocolate Oatmeal Cookies No-Bake Cookies Norwegian Sugar Cookies Nut Balls Oatmeal Bars Oatmeal Chocolate Chip Nut Cookies Oatmeal Coconut Crisps Oatmeal Cookies Oatmeal Scotchies Old Fashioned Sugar Cookies Ooey Gooey Caramel Chocolate Dunk Ooey Gooey Squares Orange Slice Cookies Parking Lot Cookies Peanut Blossoms Peanut Butter Bars Peanut Butter Blossoms Peanut Butter Cereal Cookies Peanut Butter Chewies Peanut Butter Chocolate Bars Peanut Butter Cookies Peanut Butter Cookies Peanut butter fingers Peanut Butter Reindeer Peanut Butter Surprises Peanut Marshmallow Cookies Pecan Puff Cookies Peppermint Snowballs Peppernuts Persimmon Cookies Persimmon Cookies Petey’s Yummy Spicy Almond Thins Pfeffernuesse Pffefferneuse Cookies Pineapple Filled Cookies Pizzelles Potato Chip Cookies Potato Flake Cookies Praline Cookies Praline Strips Pterodactyl Nests Pumpkin Bars Pumpkin Bars Pumpkin Chip Cookies Pumpkin Chocolate Chip Cookies Pumpkin Cookies Queen Biscuits Quick Cookies Raised Sugar Cookies Raisin Filled Oatmeal Bars Raspberry Meringue Bars Really Peanutty Butter Cookies Reese`s Brownies Reese’s Peanut Butter Bars Rich Flavor Christmas Cookies Rich Lemon Bars Ricotta Cheese Cookies Royal Almond Christmas Bars Rudolph Cinnamon Cookies Russian Tea Cookies Russian Teacakes Samantha & Kelsey’s Chocolate Chip Cookies Sand Art Brownies Santa Claus Cookie Pops Santa Claus Cookies Santa’s Butterscotch Melts Santa’s Shorts Santa’s Special Squares Scotch Cakes Scotch Shortbread Scotcharoos Scotcheroos Seven Layer Cookies Short Bread Cookies Shortbread Skor Squares Snicker Doodle Cookies Snickerdoodles Snickerdoodles Snow Balls Sour Cream Apple Squares Sour Cream Christmas Cookies Special K Cookies Spice Cookies Spicy Oatmeal Raisin Cookie Spritz Cookies Stained Glass Window Cookies Stir & Drop Sugar Cookies Sugar Cookies Sugar Cookies Sugar Cookies Swedish Pepparkakor (Pepper Cake) Cookies Swedish Sugar Cookies Sweet Marie’s Swiss Treats Taralle (Italian Cookies) Tea Time Tassies Texas Brownies The Best Shortbread in The World Thumbprint Cookies Thumbprint Cookies Toffee Squares Traditional Christmas Sugar Cookies Traditional Gingerbread Men Cookies Triple-Chocolate Chip Cookies Ultimate Chocolate Chip Cookies Vanilla Waffer Balls Walnut Butter Cookies Walnut Crumb Bars White Chip Chocolate Cookies Wild Oatmeal Cookies Will’s Famous Apple Jack Cookies Yummy Yummy Peanut Butter Blossoms

Eat Right and Enjoy the Holiday

healthy holidayThis is one of the most enjoyable, but also stressful, times of the year.¬† There’s a continuous flow of food everywhere from home to office parties and family gatherings and if you’re anything like me you love to eat!!¬† Enjoy this time with your family and friends.¬† Here are¬†a few¬† tips to help you stay on track and still have fun over the holidays.

Just say NO!

Have an idea of what you will eat and what you will absolutely stay away from, and stick to it! For example, my vice is chocolate.¬† I know that during certain times of¬†the year where there is alot of chocolate going around (Valentine’s Day, Easter and Christmas) ¬†I have to make up my mind to say “NO”.¬† Otherwise, I get one piece into me and it’s all over!!¬† Look for healthier options that will satisfy your cravings.

Be Picky

Reserve your fat, calories and carbs for your favourite foods.¬† Try not to eat foods just because they’re there.¬† If you do end up eating some foods that aren’t so good for you remember portions sizes.¬† Do not over indulge and don’t beat yourself up over it either.¬† This will just create alot of stress which will cause you to eat even more.¬† Just refocus, get yourself back on track and remember to reserve those calories.

Fill up on Fruits and Veggies

Fruits and Veggies are great options.¬† In addition to the vitamins and minerals they provide, they’re low in fat and¬†contain fibre which can help you feel a little more full.¬† This may prevent you from reaching for that second or third helping, saving you from those extra calories, pounds and that nauseating stomach ache.

Graze Throughout the Day

Don’t go to a party at the end of the day¬†on an empty stomach.¬† Make sure you get in your four or five small meals throughout the day so that by the time you face the buffet table you’re not doing it on an empty stomach.¬† When you’re hungry your portion sizes go out the window.¬† Your body can only digest a certain amount of calories at once, anything extra is stored as fat.

Doggie Bag-it

If you’re the host/hostess send your guests home with doggie bags.¬† I always have disposable Ziploc containers on hand.¬†¬† This is a great way to get rid of extra food.¬† If it’s not in the house, I can’t eat it.¬† I may save enough for lunch and dinner the next day, but that’s it.¬† Another option is to drop your left overs at a shelter.¬† I’ve done this many times and they are always so grateful.

Keep a Food Journal

This is a great way to track your progress.¬† Most people think that they eat well.¬† Be honest with yourself and record everything¬†you put into your mouth. ¬†When it’s laid out on paper it’s easier to understand why you may not be getting the results you expect and you can identify the areas of your diet that need¬†improvements.¬† I encourage people to write in red ink the foods that they know they shouldn’t eat.¬† This way, when they look back and see all the red ink they immediately understand why those last few pounds aren’t coming off so easy.

Move It to Lose It

Always incorporate some form of movement into your day.¬† Get to the gym or go for a walk. If you’re shopping park as far away from the entrance doors as possible or do a couple of laps of the mall. Take the stairs instead of the elevator or escalator.¬† Do something you enjoy doing- just move!!

Avoid the Empty Calories

In addition to all the food is alcohol.¬† Empty calories from alcohol¬†have absolutely no nutritional value and can add up fast.¬† Alcohol prevents your body from absorbing required¬†nutrients and vitamins from the foods you eat.¬† Since your body cannot store alcohol it has to metabolize it immediately which causes your other metabolic processes to slow down.¬† This can lead to weight gain and elevated¬†blood sugar levels.¬†There are some alcoholic beverages that are considered healthier options, but it’s still alcohol. If you absolutely must drink, be wise, limit yourself and stick with it.

Merry Christmas everyone. 

All the best in the new year ūüėČ

Protein Pancakes

protein pancakes pic

Nutrition Tips

Fill your daily diet with as many nutrient dense foods as possible and you’ll feel great!

Some tips on how to do this:

1.  Consume at least one dark leafy green everyday such as spinach, chard and kale.  These leafy greens contain:spinach

  • Vitamin A- for healthy eyes and skin
  • Vitamin C- helps protect cells and keeps them healthy; is necessary for the maintenance of healthy connective tissue; helps wound healing
  • Vitamin K- helps your body heal wounds; maintains your blood vessels and keep your bones healthy; helps in preventing fractures (especially in women after menopause).

Dark leafy greens are also a great source of calcium and iron.  They can be added to protein shakes, sautéed with olive oil and garlic or thrown into soups and stews.

2.  Include fibre in your diet not only to keep you regular but to also make you feel full longer and to flax seedmaintain a healthy weight.  Be sure to consume both soluble fibre (found in oat bran, nuts, seeds and legumes) and insoluble fibre (found in veggies, wheat bran and whole grains).

omega-3's3.  Since our bodies cannot make Omega-3 fatty acids we must get them through our diet.  We need these healthy fats for our cardiovascular system, brain function, joint health and mood. They reduce inflammation and lower the risk of heart disease, cancer and arthritis. Omega-3 fatty acids are highly concentrated in the brain and are important for brain memory and performance and behavioral function. Omega-3 fatty acids can be found in foods like fatty fish such as salmon, and some nuts and seeds such as flax and walnuts.

Delicious Protein Smoothie

smoothieI don’t know about you, but I’m not a big fan of whey protein shakes simply because I’ve tried sooo many and I’ve never been able to find one that I like and can stick with.¬† Also, I’m a big believer in natural sources of protein so I set out on a mission to find one and sure enough I found one that I absolutely enjoy!¬† I found this recipe on¬† Check it out.¬† They have a lot of great recipes if you love egg whites, like myself.

– 1/2 Banana
– 3 to 4 Strawberries or use 1 cup Strawberry/Banana Nectar
– 1/2 Cup Egg Whites
– 1 Cup Pineapple or apple Juice
– 1 Cup ice cubes

1. Place fruit and ice in blender first, mix 60 to 90 seconds.
2. Add Egg Whites, mix another 10 to 15 seconds.

For thicker smoothie, just add more ice. For your personal favorite smoothie, just use juice or fruits desired.

Actually, the first time I made it I didn’t have any bananas so I just put in half a cup of unsweetened applesauce and it tasted yummy!¬† I later tried it with both the applesauce and the banana and same result, yummy!!

Try it and let me know what you think ūüôā

Colin DeWaay Training

Your Strength Training and Flexible Dieting Resource

Miss Lou Acquiring Lore

Gallery of Life...

The beauty of words.

An inspiring site with wonderful sayings and words.


Living a Healthier Lifestyle One Day at a Time

Don Charisma

because anything is possible with Charisma

Covered in Beer

by Thomas Cochran, Known Moron

Chris Martin Writes

Sowing seeds for the Kingdom

Silk Mantras

Activating The Divine Design For Your Life

The Journeys of Life


Grow up proper

A raw view on life

The Perky Poppy Seed

Everything Food from a Perky Personal Chef's Perspective

For the Love of Books

Books are not made for furniture, but there is nothing else that so beautifully furnishes a house. ~Henry Ward Beecher


A great site


One woman's story, journey, and experiences to help you

Lori Leigh Wilson

Tell Me A Story

Joy and Inspiration

Insipration and self development

The Better Man Project ‚ĄĘ

a journey into the depths

%d bloggers like this: