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Very Berry Baked Oatmeal

You Will Need...  3 Cups rolled oats  1/4 cup preferred sweetener (white sugar, brown sugar or liquid honey) 2 teaspoon baking powder  2 eggs  3 Cups milk beverage of choice (soy, almond or cows milk) 1.5 cups frozen fruit of choice (ex. blueberries or raspberries) ...

Creating SMART GOALS and ACTION STEPS

Time to get UNSTUCK with your goals! The way to make this happen is by following these three steps. Clearly define what you want to achieve by creating SMART goals. Double down on your goals by creating specific action steps that are required to achieve your goal....

The Healthy Eating Active Living Holiday Survival Guide

This time of year it can feel impossible to stick to your nutrition plan and feel challenging to find time to keep up with fitness goals. In this guide you will find helpful tips that you can use to maintain the progress you have made so far, all while enjoying the...

Oven Roasted Chickpeas

Okay people! The secret is out. Those canned chickpeas that have been hanging out in your cupboard are your new favourite snack. Yes, you read correctly. We have talked about the great nutritional qualities of these magical chickpeas before. Packed with protein and...

No Bake Date Energy Balls

This naturally sweetened treat is perfect for that dreaded 2 o’clock crash. Often this is when that sugar craving hits, and the office vending machine starts calling your name. With this sweet and healthy treat in your arsenal of healthy options you can say a very...

Gluten & Dairy Free Vegan Chocolate Cake

Gluten and Dairy Free Chocolate Cake. Need we say more? Didn’t think so. This cake is so deliciously decedent; you won’t be able to get enough. Try this no fuss recipe that allows you to whip up a chocolate cake for any special occasion. You will need… 1 ½ cups gluten...

Cumin Spiced Hummus

Hummus is a popular Middle Eastern spread made from cooked chickpeas. It is low in fat while high in protein and fibre. It is perfect to dip vegetable sticks and crackers, or to use as a spread for wraps and sandwiches.              ...

The Perfect Detox Diet

The holidays are over and we are faced with a brand new year. Often at this time we find ourselves looking for a new nutrition or training program as a reset to better habits. Detoxing continues to be an option many people turn to. Detox diets often come in the form...

Anti-inflammatory Foods To Add To Your Next Grocery Haul

  Inflammation is a normal protective process that occurs in the body after an injury or acute illness like the flu. We normally feel this inflammation in swollen glands and congested noses, and over time, as we get better, this inflammation goes away....

Golden Milk

  You will need... • 2 cups (500 mL) milk beverage of choice (ex. Soy milk) • 1 tsp turmeric powder • 1/2 tsp cinnamon or nutmeg • tiny pinch of black pepper • 1 tsp honey or maple syrup Prepare The Milk... In a small sauce pan add all the ingredients and bring...

Black Bean Dip

Black beans are a power house food that provide lean protein and loads of health boosting fiber. They are cost effective and easy to prepare, whether making them from scratch or ready made from a can. This recipe is perfect for dipping vegetables, eating with pita...

White Chocolate Lemon Zest Cranberry Cookies

These cookies are perfect for the Christmas season. The lemon zest brings out the cranberry taste for a refreshing punch of flavour.  You will need:    1 egg  1/2 cup brown sugar (packed) 1/2 cup canola oil  1 cup white flour  1/2 tsp baking soda  3/4 cup quick...

The Holiday Survival Guide!

The holiday season is upon us! This time of year has always created a unique barrier for my clients. Whether it is a work party, a best friend’s holiday get together, a family dinner, or a New Year’s party; holiday parties tend to get in the way the routine you have...

Tropical Burst Smoothie

Smoothies are a great option for breakfast, a snack or as a way to get in those oh so important veggies and fruits. This one has a bright and delicious flavour, sure to please any palette.Ingredients 1 chopped banana 1 cup mixed berries (fresh or frozen) 1/2 fresh...

Black Bean, Chickpea and Avocado Salad with Balsamic Dressing

Alright, now here is a salad that eats like a meal. This high fibre, high protein salad is great to whip up for a gathering of many or a batch cook for the week. Beans are a cost effective, nutrient dense option in a time when the cost of food is on the rise. No time...

The Benefits of a Training Partner

Finding motivation can sometimes be the biggest barrier to achieving a consistent exercise routine. Most often when we speak about motivation we are talking about motivation that is self-driven, meaning it comes from within. This is called internal motivation....

Pesto Veggie Pasta Salad

Summer time calls for fresh and easy-to-prepare meals. This salad is perfect to batch cook for a week of lunches, or to wow your guests at your next BBQ. I first whipped this salad up to bring to a potluck, and when it got rave reviews, I knew I had to bring it to the...

Three Step Pesto

I love parsley and cilantro, but typically use it in small amounts. So in an attempt to prevent the remaining bunch from going to waste, I made this pesto recipe using either pesto or cilantro instead of traditional basil. The outcome is super delish! I use Manitoba...

Maintain Your Fitness & Nutrition Goals All Summer Long!

Hooray! The sun is shining! If you are like me and live in a city where many months are cold and snowy you definitely want to spend every second of summer soaking up the sun. Patios, beach days, long walks, BBQs... the list goes on. This can make staying active and...

Red Pepper & Black Bean Vinaigrette

This is a super simple vinaigrette that packs big flavour. It can be used on salads and as a marinade for meat. Ingredients1/2 cup canola oil 1/2 cup white vinegar 1 Tbsp black bean garlic paste 1 Tbsp Chili garlic paste 1/2 red bell pepper finely choppedJuice of 1...

Green Lentil, Arugula & Spinach Salad

This salad says horray for summer! Fresh and full of flavour, it's perfect for a light lunch or to bring to a potluck or cookout. Ingredients 4 cups arugula and spinach mix 1 cup of cooked green lentils 1/2 cup feta cheese Directions First prepare your lentils for...

Baked Apples with Salted Caramel Sauce

Food Photography: Bree-Ann Merritt Photography Okay so this one is quick and easy. A little bit of healthy and a little bit of indulgence to handle that sweet tooth craving. You will need...3 apples (pick your favourite) 1 tsp of cinnamon 1 tsp nutmeg 1 tsp salt1/2...

Peach Ginger Mint Iced Tea

You will need…  8 cups of water 8 medium mint leaves 2 tea bags (ginger peach) - I used President's Choice bagged tea1/4 cup lemon juice 1/4 cup maple syrup or your favourite natural sweetenerPrepare the steeped tea…I steeped my leaves on the stove in a pot but you...

Basil Lemon Iced Tea

You will need… 8 cups of water 6 large basil leaves 2 tea bags (black tea)1/4 cup lemon juice 1/4 cup maple syrup or your favourite natural sweetener  Prepare the steeped tea… I steeped my leaves on the stove in a pot but you can choose your favourite method.  Bring...

Sweet & Spicy Garlic Barbecue Chicken Drumsticks

Food Photography: Bree-anne Merritt Photography  You will need…  1 cup sweet & spicy garlic barbecue sauce  10 - 12 chicken drumsticks (skin removed) Salt and pepper - heavy sprinkle of each  Prepare the chicken… Pre heat your oven to 350 degrees Celsius Place...

Sweet & Spicy Garlic Barbecue Sauce

You will need… 3/4 cup liquid honey 3 Tbsp Hoisin sauce1 1/2 tsp garlic chili sauce1/2 tsp chili powder1/2 tsp garlic powder1 1/2 cup waterPrepare the Sauce...Add all your ingredients into a small sauce pan. Bring the mixture to a simmer over low-medium heat. Keep it...

Roasted Red Pepper & Basil Potato Salad

Food Photography: Bree-Ann Merritt Photography You will need…2 large red potatoes1 large clove of garlic chopped 1 cup canned corn kernels1/4 cup roasted red peppers chopped2 stalks green onions chopped1 cup plain full fat Greek yogurt1/4 tsp paprika2 large basil...

Berry Lemon Cupcakes

Food photography by Bree-Ann Merritt Photography DesignYou will need… 2 cups pastry flour2 tsp baking powder 1 tsp salt 1 cup canola oil 1 1/2 cup sugar 3 eggs 1 cup milk 2 tsp lemon zest 1 tsp lemon extract The juice of 1/2 lemon First preheat your oven to 350...

Manitoba Bison Sausage Scrambled Egg Hash

This delicious breakfast meal highlights Manitoba bison sausage. It's perfect for a weekend breakfast or brunch. Food Photography: BreeAnn Merritt Photography You will need… 1/4 small white onion diced 1/2 large red pepper sliced 10 baby potatoes 1/2 cup low fat...

Whole Wheat Cranberry Muffins

Prepare a batch of these muffins for a quick and easy grab and go breakfast!  Food Photography: Breeann Merritt Photography  Preheat your oven to 350 degrees CelsiusYou will need… 1 egg1/4 cup canola oil3/4 cup milk (1-2 %)2 Tbsp unsweetened apple sauce 3/4 cup...

Kale, Beef and Crimini Mushroom Stir Fry

Food Photography by: Bree- Ann - Merritt Photography Makes 4 servings.You will need… 1/2 medium red onion diced 2-3 cloves minced garlic 2 sprigs fresh rosemary 200 grams sliced Crimini mushrooms 1 large bunch of kale (or your favourite leafy green)1 cup (250 ml) low...

Healthy Eating and Active Living on Vacation

It can be difficult to find the right balance of fitness and fun when away on vacation. The first thing to remember is - you are on vacation! Your focus should be relaxing, having a good time and enjoying the destination you have traveled to. With a bit of planning...

Cranberry Citrus Cocktail

It's the holidays, and that means it's time for a cocktail. My Cranberry Citrus Cocktail is low calorie and will complement any holiday party or meal.Food Photography by Breeann Merritt Photography DesignPrep Time: 2 minutesYou will need…A cocktail shaker 1 Ice...

Chocolate Chip Hemp Heart Cookies

Food Photography by Breeann Merritt Photography Design Prep Time: 15 minutes Bake Time: 15 minutes Okay, who doesn't love a good chocolate chip cookie?This one is packed full of flavour and good for you ingredients too! You will need… 1 egg 1/2 cup brown sugar...

Thriving Through the Holidays

In the past 4 years that I have been working as a Registered Dietitian and Certified Personal Trainer, the season of holiday parties has always created a unique barrier for my clients. Whether it is a work party, a best friend’s holiday get together, a family dinner,...

At Home Workout

WARM UP:Complete exercise 1 through 8 one after another. Complete 10 repetitions of each exercise.Alternated Forward LungeArm CirclesStanding Knee PullsMarch/Walking in place (side to side = 1 rep)Alternated Backward LungeJogging in placeButt KickersJumping JacksNOW...

Very Berry Smoothie

This smoothie is one of my favourites. I love how quick and easy it is to prepare. It's a great choice for a morning beverage, afternoon pick me up and a perfect combination of carbohydrates and protein for a post workout recovery drink. Not sure what to eat before a...

Vanilla Bean Cinnamon Cupcakes

Food photography by Bree-Ann Merritt Photography Design I made this cake with organic vanilla bean, which requires an extra step of steeping the vanilla bean into the milk for the cake. I think the extra step is totally worth the true vanilla flavour it provides, but...

Happy Birthday Momma!

Photography by Bree-Ann Merritt Photography Design September 29th is my mother’s birthday. This year, she surprised me when she said she wanted to host her birthday party in her home. Why was I surprised? Well you see, my mother typically avoids attention on herself,...

Chocolate Protein Whole Wheat Pancakes

  Okay, so these pancakes are amazing. You can use any flavoured protein powder you like. For this batch I went with chocolate. These pancakes can be enjoyed for breakfast, or even as a post workout meal after resistance training. They provide a great combination...

I Don’t Lift Weights! I’ll Get Too Big!

It has been a long time fear of many women (not all) that including weight training into their exercise program will result in them looking masculine or bulky. In reality it is quite the contrary. Trust me ladies, (and gents) I wish it was as easy as one might think...

Client Spotlight

Spotlight on: Mike CullenMike and I first met at the Assiniboine Athletic Club where he is a member. I noticed Mike right away as he was always so friendly! He exudes a love for life and fitness, oh ya and the Winnipeg Jets (Go Jets, Go!). I also quickly noticed...

Nice to Meet You!

To those reading this, and who are meeting me for the first time, let me introduce myself. My name is Chinweoke Asagwara; many people call me Chinwe, and even more people, lovingly, call me Chi. I come from a large family; I have 4 siblings in total with 2 older...

Zesty Mustard Vinaigrette

 Ingredients: 1/3 cup canola or olive oil 4 Tbsp white vinegar 1/2 tsp black pepper 1/2 tsp garlic powder1/4 cup lemon juice 1 - 2 Tbsp (s) grainy dijon mustard1/2 small garlic clove - chopped finely Add all ingredients in a glass mason jar and give it a good...

Baked Salmon Salad with Zesty Mustard Vinaigrette

A lot of my clients tell me they would like to include more fish in their diet, but struggle with how to prepare it. This salad was created with that in mind. It is a light and fresh meal that packs a lot of flavour. What I really like about it is the versatility - it...

Chinwe’s Simple Yet Delicious Granola

Makes about 2 cups Ingredients:1 cup steel cut oats1/2 cup of your favourite dried fruit (suggestions: cranberries or raisins) 1 Tbsp. ground flax seed or chia seeds¾ cup of your favourite seed(s) (suggestions: sunflower seeds)  ¾ cup of your favourite chopped nuts (...

Overnight Oats

Food photography by Breeann Merritt Photography You will need...1/2 cup rolled oats (not quick cooking oats)1/2 cup skim milk1/3 cup plain yogurt1/2 banana2 Tbsp Hemp Hearts ( I enjoy Just Hemp Foods Brand)1/2 Tbsp. chia seeds or ground flax seedsPinch...

The Perfect Pre-Workout Meal

Proper nutrition is essential for the body to complete daily tasks. When it comes to exercise, nutrition is even more important because we are asking our bodies to go above and beyond its typical workload. Planning a meal before a workout might feel like a confusing...