Nutrition for Dance Competition

Nutrition for Dance Competition

Well it’s that my favourite time of year again... Dance competition season!! Many of you may or may not know that when I am not spending my time counseling clients, educating groups or developing recipes, I can usually be found in a dance studio. Dance was my first love, my first career and the reason why I got into nutrition in the first place. I am passionate about helping dancers strive for their personal best, whether it means fine-tuning their ballet technique or fueling their body adequately for a long and jam-packed day at competition. Nutrition can play a very important role in a dancer’s journey to success and here are a few tips and tricks to help you achieve your very best!

Lemon and Dill Marinated Tofu with Acorn Squash and Couscous

Lemon and Dill Marinated Tofu with Acorn Squash and Couscous

I adore dill. It is light, refreshing and delicious! And when it is combined with lemon? Divine!! My taste buds go crazy for some lemon and dill. The best part, is that because of the tangy lemon and dill, I find that this recipe needs no salt added.  Perfect for anyone limiting their sodium intake!!

In case you haven’t noticed, this recipe has tofu in it. For many of those non-vegan/vegetarian people out there, tofu seems like such a boring thing to cook with. I assure you that this recipe is packed with flavour, and will make you rethink tofu. By marinating the tofu in lemon juice and dill, each and every bite has a tangy taste. It is such a refreshing change for the taste buds, and is an awesome alternative for meat eaters. Give it a try and let me know what you think!

Vegan Egg Salad

Vegan Egg Salad

Are you looking to incorporate more vegetarian meals into your diet? Check out this delicious vegan salad sandwich filling. It is super easy (takes only 5 minutes to whip up if you are using canned chickpeas and lentils) and is drool worthy! Not only is it delicious in a sandwich, but I also throw it on salads or use as a vegetable dip. I hope you enjoy!

Tips To Making New Year's Resolutions Last More Than One Week

Tips To Making New Year's Resolutions Last More Than One Week

Well 2017 is almost upon us, meaning that you only have 1 more day to set your 2017 goals.

 

I have mixed feelings about New Year's resolutions… On one hand, it makes perfect sense to plan to EAT HEALTHIER and BE MORE ACTIVE after having spent the last month drowning in holiday parties and excessively indulgent meals. However, too many people set oversimplified, unrealistic goals for themselves, providing absolutely no specific plan for success, relying only on sheer will to do something that they fail at EVERY SINGLE YEAR!

 

I am going to be honest… I am pretty darn good at setting resolutions that I ACTUALLY succeed at. You want to know why? Because I set realistic goals that I know I can achieve and I make a plan that involves baby steps that extend past the month of January. Do you want 2017 to be the year that you actually achieve your New Year's resolutions? 

Carrot & Apple Cinnamon Muffins

Carrot & Apple Cinnamon Muffins

Well, winter seems to have finally arrived and along with it the need for warm, satisfying comfort foods. These muffins are exactly what you need to warm up on a chilly morning or as an afternoon snack to tide you over until dinner. Packing 5g of protein, 4g of fiber, plus half a serving of vegetables/fruits per muffin, you are sure to feel satisfied after eating one of these.

Pumpkin Seed Breakfast Cookies

Pumpkin Seed Breakfast Cookies

As I have mentioned previously in my Overnight Oats recipe, breakfast is definitely my favourite meal of the day. I love all of the foods associated with breakfast and could eat them anytime, anywhere. That being said, I get bored of having the same old breakfast day in and day out and I am always on the lookout for new recipes to bring into the mix. When I heard the words breakfast and cookies, I immediately had to start experimenting!

Pumpkin Dessert Hummus

Pumpkin Dessert Hummus

Thanksgiving is my favourite holiday. I think because it was always the first long weekend after the summer, and because the time of year incorporates so many of my favourite flavours... cinnamon, pumpkin, squash, nutmeg. What is there not to love about a holiday that gives you an extra day off work, an excuse to visit with friends and family and all of those delicious fall foods? This pumpkin dessert hummus is a twist on my favourite, the classic cookie dough chickpea dip. It tastes like pumpkin pie, without the added sugars and fat. Serve it with apple slices or mix it with plain greek yogurt and you have yourself a delicious (and healthy) indulgence!

No Bake Tropical Granola Bars

No Bake Tropical Granola Bars

As a dancer, I am highly physically active. Some days I spend 12 hours at the studio rehearsing, choreographing, studying, and teaching. I ask a lot of my body. In return, I need to fuel it properly. These granola bars are an excellent snack for the busy, physically active person. They contain nearly 5g protein, and 4.5g fibre and provide a unique spin on the classic chocolate or fruit granola bar. Hope you enjoy them as much as I do!

Winter Salad

Winter Salad

I am the first person to admit that I am not a huge salad fan. Yes, even though I am a dietitian, I do not like traditional salads. Raw leafy greens are always super awkward to eat, and all of that chewing takes me FOREVER to finish eating. I do however enjoy what I think of as chunky salads... where the vegetables are in bitesize pieces that I can easily eat without having pieces of spinach sticking out of my mouth. I also thoroughly enjoy fall/winter veggies (think squash, beets, all manners of root veggies). It is starting to get cold outside and I find the warmth of squash, beets, etc comforting. This recipe is a mash-up of chunky, easy-to-eat salad style and comforting, delicious winter vegetables. My favourite thing about this recipe is that it is versatile. I have one version that I create just as a vegetable side for meals, and I have a second version that is more of a main course. Although it does take a good chunk of time to make, it is easy to double the recipe and save the extras for leftovers throughout the week. I hope you enjoy!