Category: Food (page 1 of 6)

Eat The Damn Candy

Along with all the cute pictures of kids in costumes today, your Facebook stream may be full of advice of how to deal with all the candy. You know, all those articles to tell you how to not eat the candy. They tell you to eat fruit instead. They tell you to make low-fat muffins. And what I personally think is the worst – the Halloween candy calculator. These calculators tell you how many burpees it will take to burn off a mini snickers bar. Exercise is not a punishment for what you ate!!!!!


When it comes to Christmas or summertime I’m all for adopting a strategy. When it comes to Halloween – it’s just ONE day. Let’s go easy on ourselves.

BUT (big but) let’s not go overboard either.

I do have some strategies for making sure that things don’t get out of hand today.

  1. Only eat your favourite candies and chocolate. If Kit Kat bars are your thing, don’t go to town on 10 bags of Skittles.
  2. Fun size candy is only fun if you have a few. When you eat 17 fun size packages those add up to a crap ton of candy.
  3.  Let it only be today. Don’t go buy the half price stuff tomorrow. This thing could last all week if you let it.

Here are your marching orders for today: eat the damn candy and then wake up tomorrow morning and have a good workout and a green smoothie.


Dorm Room Healthy Breakfast

Guess who is NOT going back to school this year? This girl right here. The last four Augusts I’ve been getting my textbooks and notebooks ready like every other college and university student, but not this year. I’m delighted to be on the other side of a grueling four years and so proud of my degree. I spent the better part of those years educating students about healthy eating and physical activity and I feel like it’s my duty to keep that train going.

Today I have a dorm room or residence room breakfast that you can make in under 5 minutes. If your room has a microwave, fridge, and maybe a toaster you can make this. No stove required!

Dorm Room Microwave Egg Sandwiches



  • bread, english muffins or wraps
  • eggs
  • cheese of your choice
  • veggies of your choice
  • meat of your choice (*if buying deli meat, please consider choosing nitrate free options)

Can we please think about how many possibilities there are for delicious egg sandwiches? If you’re a math major, please let us know 😉


Brad and I tested these out to make sure they were super dupe delicious. His was:


I went for a green powered breakfast. My egg sandwich was:


How to microwave your eggs:

  • You can buy silicone cooking cups specifically for eggs or use a small bowl or large mug
  • Lightly coat the cooking device with butter, oil or cooking spray
  • Crack your egg into the cup, pierce the yolk and stir it up (but don’t scramble)
  • If you microwave has lower heat, use the 50% power
  • Cook for 20 seconds at a time until the egg is cooked through (most microwaves will take approximately 1 minute)
  • Let your cup cool before extracted the egg for your sandwich, it will be hot!

Pretty sure you’ll be able to stay awake in your morning class after a healthy and filling breakfast like this. Here’s a couple nutrition facts about eggs:

  • The #1 question I get asked as a Burnbrae Farms ambassador is how do they get the omega into the eggs. Pretty simple, and all natural actually. The farmers feed the chickens flax seed.
  • Gone are those days where we all believe that yolks are bad for you. Yolks are full of nutrients, for example, they’re a natural source of vitamin D.

5697_BBF SocialMedia_Infographic_VitD_A2Need more QUICK healthy meal ideas? My fav BBF product to bring on the go is the 2 pack of hard boiled eggs. Throw them in a salad to get your protein in. You could also make a frittata during your meal prep on Sunday and then reheat it for breakfast for a few days.

For more great recipes and information, please follow Burnbrae Farms here:

Disclosure: I am participating in the Burnbrae Farms campaign managed by SJ Consulting. I received compensation in exchange for my participation in this campaign. The opinions on this website are my own.

Vegetarian Recipe: Protein Packed Baked Potato

Apparently all of my Burnbrae Farms recipes for this season involve baked potatoes. In my defence, baked potatoes are the easiest thing to do on the BBQ, the campfire, or in the oven. Also in my defence, potatoes are awesome! I wanted to take an already delicious recipe on the BBF website and health-ify it even more. My loaded baked potato is packed with three kinds of vegetarian protein and tastes cheesy without the added calories of cheese. Intrigued? I’ll go on.


The three types of protein you’re getting in this recipe are:

  • eggs (of course!)
  • plain greek yogurt (as a substitute for sour cream)
  • nutritional yeast

Nutritional yeast is an awesome food. It’s commonly used in vegan diets because it’s a complete protein and is a source of B Vitamins. Sprinkle it on eggs, toast (makes a mean garlic bread), on popcorn, spaghetti, you can even use it to season meat. Lots of nutrition, lots of flavour, low in calories.

Vegetarian Recipe: Protein Packed Baked Potato


    • 1 baked potato
    • 1/4 cup Naturegg Simply Eggs
  • 1/3 cup diced green pepper
  • 1 1/2 teaspoon nutritional yeast flakes
  • dollop of plain greek yogurt
  • (optional) sprinkle of cayenne pepper

Bake a potato on the BBQ (or oven, or campfire). In a pan saute green peppers for one minute over medium heat. Pour in Simply Eggs and scramble. Right before you take off the heat sprinkle in the nutritional yeast and scramble. Pour eggs over the baked potato and top with greek yogurt and cayenne pepper.


For more great recipes and information, please follow Burnbrae Farms here:

Disclosure: I am participating in the Burnbrae Farms campaign managed by SJ Consulting. I received compensation in exchange for my participation in this campaign. The opinions on this website are my own.

Real Food: Meal Planning & Meal Prep June 8, 2015

As you can imagine, when you give out nutrition advice people end up having lots of questions about your own meal plan. I often get asked what I eat and cook for meals. At our house, we focus on meals that are easy to make and budget friendly. Maybe we’re a bit boring but we don’t mind. Everyone has different priorities, right?

Our regular routine has us going grocery shopping on Sunday mornings and cooking meals on Sunday afternoon or evening. This takes care of a ton of of our food for the week and we often only have to cook one or two more times as we get to Thursday and Friday.

Key points to keep in mind when meal planning:

  • Make sure to have enough protein in your meal plan and space it out so you’re having multiple servings all day to keep you full
  • Pack enough food when you’re at work / school so that you’re not grabbing junk food
  • Include fruit and vegetables in your meal plan. When I have clients track their food, many of them realize that they go entire days without any vegetables.


Here’s the meal plan we’re following this week:


M1: Greek yogurt and homemade banana bread

M2: Ground turkey, rice, roasted asparagus

M3: Apple

M4: Salad with steak, beans and kale

M5: Vegan protein shake (with banana and water)


M1: Yogurt, cereal, grapefruit, banana

M2: Sausage, stir fried peppers and onions, rice + an apple and homemade banana bread

M3: Protein shake (made with water)

M4: Homemade beef burger and roasted broccoli

Campfire Eggs: Turkey Burger Hash

Although I have a wedding to go to this long weekend, the Victoria Day holiday always makes me start thinking about the cottage. Today’s recipe is inspired by the campfire. We have a full kitchen at our cottage but there’s just something about cooking food in the fire.

IMG_1028 When we’re there for the weekend we keep the fire going the entire time. Of course it dies down a bit over night, but those morning embers are PERFECT for cooking. Last year our friends attempted to make a toad in the hole egg sandwich in pie irons.

One thing my father in law likes to do for breakfasts at the cottage is to use leftovers from dinner the night before and repurpose it into a morning dish with eggs. That’s what I did with this recipe. It’s super easy, uses leftovers and can be cooked over morning embers on the fire.


The key to cooking food over the fire is patience. If you’re the kind of person that burns the outside of the marshmallow with the inside not melted at all, take note of my cooking directions for these eggs. I’m using liquid eggs in this recipe because let’s face it, it sucks to pack eggs in a cooler. Or perhaps I’m the only one who’s sacrificed eggs in transportation. I never want to bring a full package, and yet I never buy half packages, and each trip I try to think of new, inventive ways to pack them.


Turkey Burger Hash

Chop up or crumble up the turkey burgers and scoop out the sweet potato from the skin. Combine with egg creations and cook over the fire.

Cooking tips for the campfire:

Make sure that you’re not cooking over direct flame. Find some embers either at the side of the fire pit or in the morning if there’s no flame at all. Stir up the embers to release the heat. Cook your hash in a frying pan or try using an aluminum tray. For each option you’ll want to play around with how close to the heat you want to get your cooking equipment. The further away, the longer it will take to cook. But if you get your dish too close to high heat then you’ll burn it. Use a metal spatula to stir and flip the hash like you’re making scrambled eggs.

This recipe serves 4. Dish out and top with goat’s cheese.

Burnbrae Farms Giveaway

    • One winner will receive $25 worth of free coupons for Burnbrae Farms egg products
    • Comment below with your favourite food to cook on the fire

    • Open to entrants with Canadian addresses only
    • Contest open until Tuesday May 19th 11:59 pm ET

For more great recipes and information, please follow Burnbrae Farms here:

Disclosure: I am participating in the Burnbrae Farms campaign managed by SJ Consulting. I received compensation in exchange for my participation in this campaign. The opinions on this website are my own.


Date: May 26th

Time: 9 pm EST

Hashtag: #GreatCanadianCampout

Hosts: @BurnbraeFarms, @CWF_FCF; @SJConsulting_CA

Eligibility: Open to Canada only. For official rules and regulations, please read HERE.


1 – Grand Prize: Coleman Instastart All-in-one Grill, 2 Stackable coolers, CWF Hoodie, $100 Gift Card, $100 Burnbrae Farms Gift Basket – Total Value $500

2 – Second Place Prizes: 2 Coleman Stackable Coolers, 1 CWF Adopt an Animal Kit, $75 Burnbrae coupons: Total Value $175

5 – Third Place Prizes: 1 CWF Adopt an Animal Kit; CWF Flashlight; $50 in Burnbrae Farms Coupons – Total Value $100

Come join us for some great conversation, prizing and FUN! RSVP below, prizing is open to residents of Canada 18+, excluding Quebec.

Meal Prep: Kale and Cheddar Egg Cups

Meal planning and prepping is one of the best ways to set yourself up for heating healthy during the week. At our house we usually spend a few hours on Sunday cooking and doing dishes. Less work during the week means that healthy eating doesn’t seem to be as daunting. I’ve never been one to come home from work and be in the mood to cook.

This week I’ve been eating these egg cups with kale as a pre bootcamp meal. They’re easy to reheat and delicious on their own or with an english muffin.


Kale and Cheddar Egg Cups

  • 250 ml Simply Egg Whites
  • 500 ml Naturegg Omega Plus
  • 1 cup of finely diced kale
  • 1/2 cup shredded cheddar cheese

Preheat oven to 350 degrees. Grease muffin tin.  Whisk eggs together in a bowl. Pour into muffin tin. Sprinkle in kale and cheddar. Bake for 18 minutes

I’m pretty certain you could whisk together 12 eggs to make this recipe but using the liquid eggs from my Wildly Fit nutrition partners, Burnbrae Farms makes it so easy.


And one more thing … If you are running the Toronto Marathon this weekend come and see me at the Burnbrae Farms booth at the Expo on Friday and Saturday. We shall chat about racing and eggs and take selfies of course.I’m not running it this year but the race has a special place in my heart. The Toronto Goodlife Marathon – 5 km was my first ever race!


Healthy Banana Bread Recipe

Guess what?!?!?! The oven at my new house works wonderfully as is proof by this new recipe. One of my favourite things to do is make some traditional yummy recipes just a bit healthier. Our recipe challenge for the Burnbrae Farms Ambassador Team this month was to develop a recipe that would be great to make for breakfast in bed. Ya know, for mom. Originally I was dreaming up french toast recipe ideas, but I got to thinking about what would make a wonderful Mother’s Day.


I don’t have kids, but I do have a lot of friends with small children and toddlers. Breakfast in bed sounds great to them I’m sure. However, what I hear most often is how much they would love to sleep in. So here’s what I’m thinking (Dad’s are you reading this?) … make this recipe the day before Mother’s Day. Then, the morning of, instead of clanking around the kitchen with the kids being loud and boisterous, take them out of the house for a while. Get the kids up, go to the park, or the coffee shop, wherever you like, just out of the house. After your lady sleeps for a good amount of time, return with coffee, tea, juice, flowers, gifts and pull out this already prepared banana bread. I think it tastes best the next day anyways.

Healthy Banana Bread Recipe AKA Let Mom Sleep In Breakfast in Bed Recipe


  • 1/4 cup maple syrup
  • 1/4 cup brown sugar
  • 2 teaspoons vanilla extract
  • 1/4 cup water
  • 1/4 cup vanilla yogurt
  • 2 large eggs
  • 3 medium ripe bananas, mashed
  • 1 and 3/4 cups whole wheat flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/2 cup chopped walnuts

Preheat the oven to 350F degrees.

In a mixing bowl combine syrup, vanilla, water and yogurt. Then beat eggs into mixture. Then add bananas and mash until mixed. Next get a new bowl for the dry ingredients and add brown sugar, flour, baking soda, cinnamon and walnuts. Gently mix. Pour wet ingredients into dry ingredients’ bowl. Mix together, using as little stirring as possible so that you don’t overwork the batter. Pour into a greased loaf pan. Bake for 60 minutes.

We couldn’t leave this Mother’s Day post without offering you some prizes could we? 


How to enter:

Tweet to enter! Each person on twitter will follow @BurnbraeFarms and tweet the following, tagging a Twitter friend in the tweet using #Eggs4Moms between now and May 1st 11:59 pm EST. You can tag as many friends as you like, male and/or female, as often as you like using the entry tweet and hashtag. 

Entry Tweet Example:

Sending Mothers Day love to @XXX who inspires me! Thx @BurnbraeFarms for the chance to WIN a gift for her #Eggs4Moms


  • Grand Prize Winner: iPad Mini, $60 iTunes gift card, $100 Visa Gift Card plus Burnbrae Farms & Naturegg free product coupons.
  • Nominee: $100 Visa Gift Card plus Burnbrae Farms & Naturegg free product coupons
  • Daily Prizes: Through the life of the #Eggs4Moms contest, we will award daily coupon prizes to participants Monday – Friday!

Disclosure: I am participating in the Burnbrae Farms campaign managed by SJ Consulting. I received compensation in exchange for my participation in this campaign. The opinions on this website are my own.

All Natural Fitness: Stairs

Today I’m back with a new post in the All Natural Fitness series I’m doing with Adams Natural Peanut Butter. Every Friday I’m chatting about really easy ways to get some exercise in and move your body with no equipment. For today’s workout all you need is flight of stairs. Climbing stairs is the perfect workout for me since we just moved to an apartment building last week. I’ve got lots of stairs at my disposal, 10 floors of them! If you don’t live an apartment you might have some at work, at a nearby park or green space, at the mall, or bleachers at a stadium or sports field.

natural fit - stairs

If you want an intense cardio workout you could do intervals where you sprint up the flight of stairs and then walk back down. Walking the stairs will also give you an awesome strength workout for the lower body. Here are some tips on techniques to keeping proper form for stair workouts:

  • Focus on keeping your hips aligned, don’t pop your pelvis out from side to side as you step
  • Engage the core as you climb, think of pulling your belly button in
  • Firmly place your foot on the stair, engage your hamstring as you use your strength to push your body up to the next step
  • Use your arms (opposite leg and arm working at the same time) but keep your torso facing forward, no twisting side to side

And of course, you need some good fuel before tackling all those stairs. I like doing these workouts in the morning, for just 20 minutes to get my blood going and kick start my metabolism during for the day. Many people say they don’t like to eat before engaging in physical activity in the morning but having something light can give you a bit of extra energy. I like to have fruit and a tablespoon of peanut butter before I get going.

fruit and pb

Stair workouts … love them, hate them, or haven’t tried them yet? What stairs do you have near you for this workout?

Check out my other Adams posts:

Disclosure: I am participating in the Adams®100% Peanut Butter campaign. I received compensation in exchange for my participation in this campaign. The opinions on this website are my own.

All Natural Fitness: Morning Walks

Surprise I have a third post for you this week on Fitness Friday. Since everyone loved my sweet potato peanut butter muffins post in November, Wildly Fit and Adams Natural Peanut Butter are back together. For four Fridays I’ll be posting some really easy ways to get your body moving in the morning. Pair these all natural fitness ideas with some peanut butter for breakfast and you’ve got yourself a perfect morning!


Let’s start with the absolute easiest thing that most people can do in the morning, morning walks. I started this a few springs ago and got hooked. It may not be the warmest in your neck of the woods but grab a hoodie and some sneakers and get those steps in. All you need is 20 minutes to get some fresh air and get the blood going. I love hitting the track by my house for a few laps because I can see the CN Tower from that park. Or, start walking in your neighbourhood and set your timer on your phone or watch for 10 minutes. When it goes off head back in the direction of your phone.

When you get home make yourself this really easy and healthy smoothie:

Chocolate Peanut Butter Zucchini Shake


  • 1 scoop of chocolate protein powder
  • 1 cup of shredded zucchini
  • 1 tablespoon of Adams®100% Natural Crunchy Peanut Butter
  • 2-5 ice cubes
  • 1 cup of water

Adams®100% Peanut Butter Giveaway


    • One winner will receive 1 jar of natural crunchy and 1 jar of natural creamy Adams®100% Natural Peanut Butter + lunch bag
    • Comment below with your favourite all natural fitness exercise
    • Open to entrants with Canadian addresses only
    • Contest open until Thursday April 2nd 11:59 pm ET

Disclosure: I am participating in the Adams®100% Peanut Butter campaign. I received compensation in exchange for my participation in this campaign. The opinions on this website are my own.

What’s your favourite all natural fitness exercise?

Easter Treats Recipe Round Up

Have I mentioned that I’m packing up my apartment and moving? I’m really looking forward to having a new (to me) oven at the new place so I can get my bake on better than at this apartment. While I’m packing and dreaming of new treats I thought I’d share a recipe round up from some of my Fitfluential Ambassador friends. With Easter coming up I’m sure you’re thinking about chocolate, sweet and treats. I find that the best way to really get indulgent and treat myself is with something delicious and homemade instead of eating those chalky chocolate Easter eggs.

I hope you enjoy this round up and let me know if you have any ideas of what I should bake when I get to my new apartment.






Now if baking isn’t your thing but you want to get festive for Easter then check out this post from We Can Begin To Feed for instructions on how to dye eggs.

Want to chat more about Easter baking? Join me and the rest of the Burnbrae Farms Ambassador team for a Twitter Chat on Thursday evening. RSVP for some amazing prizes.

Cupcakes decorated with an Easter theme

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