Top 10 Healthy Snacks For Weight Loss

Here is our list of Top 10 healthy Snacks For Weight Loss!

Looking for healthy snacks that won’t break your calories count? Look no more! Bonus: ***All are under 200 calories per serving***

Boiled Eggs

1Boiled Eggs

At 70 calories per large egg, you can afford to eat a couple of boiled eggs as a snack! We suggest buying free range or organic!

Egg Muffins

2Egg Muffins

These are super easy to make! Take some spinach, green peppers, onions and of course eggs and bake into little muffins! Less than 100 calories a pop!


3Cup of Popcorn

1 cup of skinny pop popcorn has only 35 calories! (be careful though and read your labels not all popcorn brands are made low calories…)

tomato soup

4Cup of Soup

Here is a good trick! Before each of your meals have a cup of soup! 1 cup of tomatoe or chicken noodle soup is between 140 to 170 calories! We love Healthy Planet’s brand of soup!

Diced cucumber and tomatoes

5Diced Tomatoes & Cucumber

Practically calorie-less! Dice a few calamata tomatoes, cucumbers and add in some dried herbs, salt, and pepper to spice!

Rice Cakes

6Rice Cakes & Nut Butter & Sugar-Free Jam

Buy some original rice cakes (35 calories per cake), add a tablespoon of peanut or almond butter (100 calories) and a tablespoon of sugar-free jam (20 calories) Voila! Great, tasty snack!

Celery & Hummus

7Celery & Hummus

Take some veggies (celery, cucumber, broccoli) and add 2 tablespoons of hummus! Delicious and low in calories

Cup of Berries

8Cup of Berries

Get your hands on some organic blueberries, strawberries, and raspberries and eat! 1 cup has about 50 to 100 calories and is full of antioxidants!

Protein Shake

9Protein Shake

Take a scoop of your fave low carb protein powder, mix with a cup of unsweetened almond, coconut, rice, or cashew milk! Total calories about 150 to 200 calories!

Apple and Nut Butter

10Apple & Nut Butter

My personal favorite! Slice one medium apple and add in 1 tablespoon peanut or other nut butter! About 200 calories.

For more snack ideas, check out our 8 Super Charged Vegan Snacks!

Pre And Post Workout Nutrition Tips

Pre And Post Workout Nutrition Tips

Pre And Post Workout Nutrition Tips: What To Eat To Maximize Your Results!

How many of you are confused about what you should eat or take before and after workouts? Yesterday during my LIVE nutrition seminar on Facebook, we discussed pre and post workout nutrition and what you should take to maximize your results in the gym. Here is a recap of what we discussed!

Pre-workout: What To Eat Before Workouts

I personally prefer working out on an empty stomach (this includes both cardio and weight training workouts). I think most people benefit from fasted workouts and get better results. With that said, there are two groups of individuals who should DEFINITELY eat something before hitting the gym:

  1. Hard gainers who are looking to increase their muscle mass
  2. Those new to weight training who are not used to intense workouts and may experience low blood sugar

If you are in the above categories, reach for a piece of fruit (like a banana or orange) or have some slow digesting carbs like oatmeal and berries about 1 hour before workouts. Egg muffins are another great idea!

Below, I have listed some supplements that may also be useful as well. Most health food stores carry the brands recommended below (Noah’s, Healthy Planet, Your Good Health Store, Ambrosia…) Even some supplement companies may carry these brands (try Bull Dog Nutrition or Herc’s if in the GTA!)

Pre And Post Workout Nutrition Tips
Copyright Men’s Health Magazine.
  1. Coffee: The first and foremost “supplement” I recommend is have a shot of espresso or a cup of black coffee. Alternatively, you can buy caffeine pills (in 200 mg – one tablet would do!). Coffee is a natural thermogenic that helps metabolize fats so a great option as a pre-workout.
  2. Green Coffee Bean extract: This is a healthy alternative to coffee…. it supplies a milder form of caffeine so you get the energy boost without the big crash. Try Nature Wise coffee bean extract!
  3. Green tea extract: Another good option is to buy some green tea extract. It’s a natural thermogenic. Now Supplements is a well-trusted source for green tea and other supplements!
  4. Match green tea: You can prepare matcha in hot water or hot almond/ cashew/ coconut milk. Matcha has caffeine (about 80 to 100 mg per tablespoon or so) but it is a slow releasing caffeine so it’s a great alternative to coffee.
  5. MCT or Coconut oil: I typically do not take MCT oil but it’s a great option for those of you who practice intermittent fasting and need a little boost in energy to keep you going. I personally love the taste of coconut oil in coffee! 1 tablespoon does the trick! Please note Ahmahkyah takes Bullet Proof brand’s MCT oil!
  6. L- Carnitine: L-carnitine is an amino acid that helps metabolize fats while you are working out. About 1000 mg before your workout is a good dose. If you are going to take L-carnitine only take it on days that you workout and make sure to cycle it! As in taking for 4 weeks, then off for 2 to 4 weeks, then back on… your body can get used to it otherwise!
  7. CLA: CLA or Conjugated Linoleic Acid is a fatty acid that is found in red meat and dairy. It is known for helping reduce body fat… I personally have used it and don’t find it super effective, but it’s totally worth a try as some people SWEAR it’s effective.
  8. Other: I do not take any pre-mixed pre workouts or other supplements prior to working out. There are some harsher supplements (like Ephedrine, Yohimbe etc) out on the market but their safety is questionable. I would steer away as these supplements can over stimulate and lead to unwanted symptoms such as heart palpitations, flushed face and high blood pressure…. not worth the risk if you ask me!

During Workouts: What To Eat During Your Workouts

Personally, I do not take BCAAs or any supplement or food during workouts. Water is the only thing I have! And occasionally coconut water! I do think that hard gainers and those new to weight lifting do benefit from BCAAs and electrolytes. Please note that neither of those two supplements to weight gain so if you are looking to lose weight, you are still safe taking those supplements!

pre and post workout nutrition tips
Copyright Doc Akilah
  1. Water: H2O is where it’s at! Our bodies need about  2 to 3 liters of water to stay hydrated, so bring some water with you while you workout. Remember that you will be sweating so great to keep hydrated.
  2. BCAAs: BCAAs or Branched Chain Amino Acids are made up of L-Leucine, L-valine, and IsoLeucine. These 3 amino acids cannot be manufactured by our bodies meaning we need to absorb them from our food (…. hence the need for supplementation). They help maintain and grow muscle. I personally do not typically take BCAAs but have done so in the past. I think BCAAs are great for those who are new to weight training or for hard gainers, aka those who are strictly looking to gain weight. With that said, many of my clients do like taking these as they can push harder and squeeze in those last few reps. I do also think BCAAs are great for those who workout early in the morning as a little boost! Please note many BCAA supplements are sweetened with sugar alcohols like aspartame (which are not so healthy). Try to purchase unflavoured ones or one sweetened with Stevia like Cygen Labs BCAAs.
  3. Electrolytes: Balancing electrolytes is crucial to an effective workout. If you find that your energy drains fast as you are working out, try giving an electrolyte supplement (like the one here from Vega) a try! You can also opt for some natural, unsweetened coconut water.
  4. Dex 4 Glucose Tabs: These are easily found at your local Walmart or pharmacy. They are great to keep around for those of you who experience low blood sugar while you workout.

Post Workout: What To Eat After Workouts

Boy, this part is the complicated part! First and foremost, know that there is no magical window in which you have to consume food or shake after workouts. This myth has been debunked. You can safely eat any time after a workout ( …. it does not have to be immediate!). Studies show that for the average person (non-competitors/ Performace athletes) eating immediately after workouts vs. waiting an hour or two doesn’t make a significant difference as far as building or retaining muscle tissue. So after workouts, just eat a healthy balanced meal whenever you can. If you are not super hungry try having a shake or perhaps an egg white omelet (mix in some spinach, jalapenos, green peppers, onions … get creative!)

Pre And Post Workout Nutrition Tips
  1. Food: Food is my go to post workout! Many trainers are adamant about protein shakes, and although it’s still a good choice, I think you are still much better off eating real food. 4 to 6 oz of protein (chicken, fish, egg whites, steak, turkey, game meat) coupled with 30 to 100 grams of fast digesting carbs is the way to go! Our muscles are CRAVING food (… especially carbs and protein) after workouts so really good idea to feed it! Ps. your body will absorb anything after workouts so if you are gonna have sugar, have it right after your workout! Dates, honey, pineapple, melons …  Sugar-free dried mangoes all a great post workout snack (couple with 20 to 30 grams of protein of course!)
  2. Protein shakes: Another good option is to have a shake after workouts. And my shake, I really mean like a delicious shake with berries, half a banana, perhaps some peanut or almond butter, mixed in with some protein and almond milk. Really, anything is good here! I personally rotate between a Vegan and an Isolated Whey protein supplement. Either is good! If you are intolerant to whey or dairy, go with a vegan protein supplement like Vega Sport or Kaizen Naturals Vegan protein.
  3. … More on protein: Please note not everyone is the same when it comes to protein. Some whey protein supplements may make you break out or cause digestive problems. I personally look for an isolated New Zealand whey made from grass fed cows and free of aspartame and sucralose. You gotta read labels to find the right one! A vegan protein supplement is also a great choice!


Bonus: My Natural Beauty Products:

About a year ago, upon reading about the crap that is in our beauty products I switched over to natural alternatives that are sulphate and paraben free. Parabens and sulfates (among other chemicals and binding agents used in beauty products) have been linked to allergies and cancer. When I speak about supplements, I like to also include some suggestions of beauty products.

  1. Jason All Natural Toothpaste in Sea Fresh: This is one of the two natural kinds of toothpaste that I use… this flavor is the best! Other ones are a little iffy… stick to the Sea Fresh
  2. In Vitamin Activated Charcoal Toothpaste: So activated charcoal does wonders for your teeth! You can use it to brighten and whiten your teeth and gums!
  3. In Vitamin Activated Charcoal Powder
  4. In Vitamin Natural Coconut Oil Deodorant: I picked this up from Winners but you can find similar natural deodorants from health food stores like Noah’s.
  5. Shea Butter: I use Mama’s Natural Life, Now Foods (buy here) and Superior Shea jars of butter… all great brands! Mama’s and Superior are local, Toronto-based, so I prefer those (as I like to support local entrepreneurs).

Last but not least, Some Other Useful Supplements:

There are a few other supplements that I personally use! I chatted about these briefly on my live segment:

bee pollen health benefits

  1. Bees Keeper’s Bee Pollen: I use bee pollen (aka baby bee food) instead of multi-vitamins. It contains 84 minerals and vitamins so its a great replacement for multivitamins…
  2. North Coast Naturals Greens drink: My greens drink contains matcha so great to have in the AM! I take Bee Keeper’s Bee Pollen and Prairie Naturals Spirulina in powder format as well.
  3. Spirulina/ Chlorella: I use Prairie Naturals Spirulina in powder format … you can alternatively try Chlorella. Sea veggies contain protein, minerals, and vitamins so a great addition to your diet!
  4. Nut butter: I LOVE Nuts & More nut butters! They are high in protein and good yummy fats! They come in all kinds of flavors… I’ve tried many of em and think they all taste good!


5 Reasons Why You Have Failed At Losing Weight

reasons weight loss not happening

Weight Loss Not Happening? 5 Reasons Why (And How To Fix It)

This post is gonna sound HARSH…. its just rude. But it needs to be said. This is for all of you who have lost weight but failed to keep it off… or have got some progress but can’t get to that finish line.

You need to read this ’cause no one else is gonna tell you. Most trainers and coaches wanna cater to “what you want” instead of guiding you towards what you need… and sometimes that is simply some wise words.

Below are 5 scenarios which I have identified as being hurdles. These are the scenarios which I see every day… things my own clients often get stuck on.

Let’s dig in of why you are stuck at your weight and cannot get the fat off:

Scenario One: Yo- Yo Dieting (…and “dieting” in general)

How many of you are guilty of going on fad diets?? The “Beyonce” Approved Maple syrup and cayenne pepper diet? The 3 Day Fix? Ketogenic diets? Low Carb? Atkins? Does it all ring a bell?

reasons weight loss not happening

If you are STILL dieting aka looking for a quick fix, then STOP IT. And stop it quick. Our bodies are much more complicated than cayenne pepper and maple syrup. It needs NUTRIENTS… vitamins, minerals, enzymes, amino acids, and the best of all CALORIES. Yup, those scary things that you are trying to avoid? Guess what, your body needs it. Your brain, heart, organs and muscle all need calories (…and carbs very specifically). And going on these crash diets is not the solution. In fact, if you’ve been going the calorie- cutting, nutrient cutting, fat/ carb/ whatever CUTTING way you have already wrecked your body and your metabolism. Cutting fat/ carbs/ calories is not the solution.

How to Fix It:

First off, ween yourself off whatever fad diet you are on but don’t just start adding a zillion calories back into your diet… you will blow up bigger than a blow fish!?

Your body needs time to adjust back into the caloric increase. My suggestion would be slowly re-introduced foods (and by that I mean whole, plant based, nutrient rich foods) back into your diet. Your best bet is to consult with a holistic nutritionist or naturopath and put together a plan. A plan that is based around getting NUTRIENTS into your body. If you are the type of person who goes on/ off diets for months or years, chances are you’ve slowed your metabolism and will need to take sometimes revving it back up to normal. This doesn’t mean you are doomed, it means you need to give it time and most importantly you need to learn how to adapt healthier eating habits. 

Scenario Two: Going SUPER Low Calorie For Longer Than Two Weeks

Ok, so I think many of us are guilty of this! You know, slashing out anything and everything and eating like 1200 calories juuuust to fit into that dress. (Procrastination is horrible isn’t it?) Perhaps even you’ve followed a super low-calorie diet program (think all the Dr. Pun’s and Dr. Bernstein type programs where your calories are DRASTICALLY slashed). Let me tell you, going super low cal is a QUICK fix and not healthy or good for long term weight loss. When you drastically cut calories out not you are not only are you slashing much-needed nutrients, you are also DESTROYING your metabolism. So if you, unfortunately, have fallen victim to the low cal thing, you gotta take a second to reverse the damage. Chances are if you’ve done the super low cal thing for a while and try to eat somewhat “normal” again, your body will fight back….and fight back with VENGEANCE! That means you will probably gain the weight you lost plus more…

5 reasons weight loss not happening

How To Fix:

Just like the yo-yo dieting scenario, you gotta slowly add calories back into your diet. Seek guidance from a trusted holistic nutritionist or a naturopath and learn how to prepare and eat foods that provide nutrients. Be honest with yourself and be willing to really LEARN what whole foods are and what you can do get your metabolism back! Yup, it will take some adjusting… but know that knowledge is POWER. I would even suggest taking a cooking class, or hiring a meal prep company or seeking our advice on how to grocery shop.

Scenario Three: You Are Looking For A Quick Fix

Let me ask you something, how long did it take you to put on that extra 10, 15, 20 or 40 lbs? Chances are it didn’t keep up overnight. And so thinking you can take it off overnight is equally foolish! Give yourself TIME. Healthy weight loss is about 1 to 2 lbs per week. Yup, that’s IT. Remember the thing about metabolism I mentioned above? It plays a part here too. If you try to lose weight too fast, chances are it’s gonna strip away your muscle and destroy your metabolism. Be realistic, give yourself time.

Reasons Weight Loss Not Happening

How To Fix It:

…simple, be patient! Write down your goals with a realistic time line. Then break down all the steps you need to get there. Again, coaches can help you along with this!

Scenario Four: You Are Not Consistent

Here is a story that may resonate with you. You join the gym. Perhaps even sign up with a trainer! You are excited! You can do this you tell yourself! And so you do. For the first four weeks, you go in and put in work three days… sometimes you even workout four and five times a week. But after the first month, you start getting “busy”… you start falling back into bad habits. You start skipping workouts… but the third or fourth month you are down to one to two workouts per week. And by the time the fifth month rolls around, you have a second wind and come back and try to get back into three days a week. But by then you are discouraged…. sounds familiar? It’s because we ALL go through it.

My motto has alway been: exercise is and should be like BRUSHING YOUR TEETH. It should be a habit… not something you do when you feel like…. or when you do once in a while because you are about to go on vacation. Reframe the way you THINK about exercise! Join some fun fitness classes (like Hourglass Workout — yes, I am shameless!)  

Let me be VERY clear on this. If you want results you need to take your time. I think everyone need to give themselves at LEAST three months to see some results. And most people actually do get stronger, faster, healthier, leaner week by week but often times dismiss their progress because they do not have their “dream bod” yet. Dream bodies are not made in four weeks. Muscle does not grow in six weeks…. 20 lbs doesn’t just disappear off your body.

How to Fix it:

First and foremost, get yourself a deadline, a timeline and some clearly set goals are not JUST focused on numbers. For example, a goal would be getting to the gym three days a week by the end of the month and making it a habit. It could be losing 10lbs but being able to do pushups.

reasons weight loss not happening

Stay consistent by making exercise a fun, daily habit! In University (when I first started weight lifting I used to religiously go to the gym after my classes were done. And I mean religiously. I would not skip a day. Rain, the sunshine, party, meeting… it would all be scheduled AROUND my workout times. Yup, it pissed off a few people (… I mean how dare I skip dinner plans or come late to a party) but it got me on the path to good health (…and an awesome career!). Let me put this to you another way: take your workouts as seriously as you take your job. You get up each and every day, on time and go to work. At work, you are focused and dedicated. You plan your meetings, schedule your phone calls, answer back emails and nail those deadlines. Your workouts and health are NO DIFFERENT. In fact, I will argue that it’s even more important because if you lose your health, you may have to stop working altogether. Health is MONEY. You want to continue making money, take care of your body.

Stay consistent by making exercise a fun, daily habit! In University, when I first started picking up weight training I used to religiously go to the gym after my classes were done. And I mean religiously. I would not skip a day. Rain, the sunshine, party, meeting… it would all be scheduled AROUND my workout times. Yup, it pissed off a few people (… I mean how dare I skip dinner plans or come late to a party) but it got me on the path to good health. Let me put this to you another way: take your workouts as seriously as you take your job. You get up each and every day, on time and go to work. At work, you are focused and dedicated. You plan your meeting, schedule your phone, answer back emails and nail that deadline. Your workouts and health are NO DIFFERENT. In fact, I will argue that it’s even more important because if you lose your health, you may have to skip work… you may, in fact, have to stop working altogether. Health is MONEY. You want to continue making money, take care of your body.

Scenario Four: You Do Not Give It Enough Time

This one kinda blends in with the last two points. Like mentioned above you need to be consistent day in and day out to see results. But moreover, you need to give it time. Those of you who think “ok so I will do this diet or this program for X amount of days/ weeks and then I can go back to my old ways” have it ALL wrong. And I mean ALL WRONG. This isn’t a game or race. Wanna you be healthy? You wanna lose the weight for GOOD? Then you need to give it time and build new, PERMANENT habits. And this is def much easier said than done. The trick is to find or build a supportive environment (or a system) and think about long-term health, not just short-sighted goals. 

Aim to remove unhealthy foods out of your diet for good. I mean you can’t temporarily quit smoking if you wanna get healthy, so why TEMPORARILY remove sugary drinks, refined grains, hormone laden dairy, food colouring, and mercury infested fish? There is no difference. If something is harmful and you KNOW it’s harmful to your body, you have to ax it out … and ax it out forever.

reasons why weight loss not happening

This is my BIGGEST advice: make a plan for PERMANENT changes.  Yes, that takes time, takes organization, and scheduling and preparation… may require a trainer or a nutritionist or a coach. But as long as you have the mentality of a quick fix, you will never be successful. 

Education and preparation are the key to long-term success. And don’t short change yourself… celebrate all the little victories. Getting fit and healthy will take time so enjoy the process and journey.

xo, Ruby ✌️



Bounce Energy Balls Review: Healthy Snack On The Go!

Bounce Energy Balls Review

The Small & Healthy Snack For On The Go : Bounce Energy Balls Review

If you are like me, you are prroooobably on the run (run emoji) all the time! As a busy, health conscious business owner I am looking for easy snack ideas that I can keep on me on the go.

Bounce Energy Balls Buy

You see my days typically involve several meetings, lots of computer work, teaching classes. And in a place like Toronto that means a lot of commuting. So for me, it’s super important to find snacks that are easy to pack and that don’t rot within a couple of hours.

And as much I love packing boiled eggs, protein shakes and veggies and dip, sometimes I crave something a little sweeter!

Luckily enough, I came across Bounce energy balls a few months ago at the local grocery store (Sobeys). I’ve bought a few flavors and thought they were fab!

Bounce energy balls not only taste awesome, they are also made of healthy ingredients that I can pronounce (SUPER important to me!)

Bounce Energy Balls Buy Review

For example, their Peanut Protein energy ball is made up of peanuts, Brown Rice Malts Syrup, Whey Protein, Concentrated Grape Juice, Gluten Free Grains like brown rice. Their Berry Coconut flavor is made up of dates, tapioca syrup, sunflower seeds, cranberries, brown rice, coconut, raisins, raspberries, acai juice, goji berries, sesame seeds,  and apple juice concentrate. 

Sounds yummy, right? 

My fave product from Bounce is their new bites. They come in three awesome flavors: Blueberry Banana, Coconut Almond, and Coconut Cacao. 

Upon tasting them, I liked the Banana Blueberry bites and the Apple Cinnamon energy balls the best. Mind you, they ALL taste pretty yummy! Unlike many other protein and energy bars out there, Bounce products do not taste chalky or like cardboard. They also do not have the plastic-e consistency that some similar products from other brands have.

Bounce Energy Balls Review Buy Canada

I would totally recommend grabbing some Bounce balls and bites for when you are on the go! *small tiny note: If you have a nut allergy, check out the nut free Cacao Orange, Cacao Mint and Berry Coconut flavours!

Small other tiny note: If you are wondering if these products are safe for their kids, indeed Bounce products are safe as they are made from simple ingredients!

I now directly buy Bounce products from their site: 

Bee Pollen Health Benefits: 10 Reasons Why You Should Take Bee Pollen

Bee Pollen Health Benefits

Bee Pollen Health Benefits

One of my favorite super foods is Bee Pollen (aka baby bee ? food!). Bee pollen is essentially the food for infant bees! It is HIGHLY nutritious … and delicious when mixed in with honey and royal jelly! Bee pollen contains 84 minerals and vitamins, is 40% protein, contains essential amino acid and lipids. 

[Tweet “Try THIS Superfood For Improved Digestion and Weight Loss!”]

How Is Bee Pollen Made?

Bee pollen is made by honey bees using the pollen that they gather from flowers. Bees gather pollen from flowers, store in on their bodies and create bee pollen with the stored pollen.

bee pollen health benefits

I found the following description of how bee pollen is made very useful. “…Gathering pollen is not as easy as it sounds. Once a honeybee arrives at a flower, she settles herself in and nimbly scrapes off the powdery loose pollen from the stamen with her jaws and front legs, moistening it with a dab of the honey she brought with her from the hive. The enlarged and broadened tarsal segments of her legs have a thick trimming of bristles called pollen combs. The bee uses these combs to brush the gold powder from her coat and legs in mid-flight. With a skillful pressing movement of her auricle, which is used as a hammer, she pushes the gathered gold into her baskets. Her pollen baskets, surrounded by a fringe of long hairs, are simply concave areas located on the outside of her tibias. When the bee’s baskets are fully loaded, the microscopic golden dust has been tamped down into a single golden grain, or granule.” (Mercola, The Use Of Bee Pollen As A Superfood )

So Why Take Bee Pollen?

Bee pollen is a great alternative to multivitamins as it contains 84 minerals and vitamins. I personally take bee pollen and spirulina instead of multivitamins. This is partly because I sincerely believe you are better off getting nutrients from real food than from supplements. 

bee pollen health benefits

Bee Pollen Health Benefits: 10 Good Reasons To Use Bee Pollen

Aside from being highly nutritious, bee pollen has been scientifically found to help:

  1. Reduce Inflammation
  2. Protect our liver
  3. Nourish! Contains many essential vitamins and minerals!
  4. Boost our immune system
  5. Relieve stress
  6. Combat menstrual symptoms
  7. Promote healing and weight loss
  8. Fight allergies
  9. Improve metabolism and appetite; and
  10. Reduce cravings

Is Bee Pollen Safe? And How Do You Take It?

I should start by saying bee pollen definitely requires an acquired taste. Personally, I take my bee pollen mixed in with honey! I use a product called Bee Powered from Bee Keeper’s Naturals …which contains 745 mg of royal jelly, 532 of Bee Pollen and 43 mg of bee propolis extract per teaspoon! It is super delicious! 

bee pollen health benefits

Adults should ideally have 6 to 8 teaspoons of bee pollen per day. Please note you need to be consuming bee pollen for anywhere from 4 to 12 weeks to experience its benefits.

If you are allergic to bee stings, are pregnant or breastfeeding, then best to stir away from Bee pollen as it can cause hives, swelling and anaphylaxis for those with bee allergies.

As always do definitely consult with your physician, nutritionist or naturopath before adding this supplement to your regimen!

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Protein Powder Waffle Recipe: 3 You Ought To Try!

Protein Powder Waffle Recipe : 3 You Ought To Try

So I have a thing for waffles….

protein powder waffle recipe
How could you say no to those delicious squares?

I mean how could you say no to delicious carb with little squares in ’em? ? So I went on a hunt to find delicious but healthy protein waffle recipes. Here are three awesome ones that are both tasty and nutritionally balanced. Each of these recipes serves about 20 grams of protein!

Here are three awesome ones that are both tasty and nutritionally balanced. Each of these recipes serves about 20 grams of protein!


1Kim’s Low Carb Protein Waffles

Original recipe from Kim’s Cravings.


  • 1 scoop (or serving) vanilla protein powder* (I personally like Body Logix’s Whey Protein in Vanilla)
  • ¼ cup egg whites from a carton + 1-2 tablespoons water
  • ½ teaspoon baking powder
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon pure vanilla extract
  • Optional for servings: maple syrup, almond butter, calorie free pancake syrup, fresh berries
  1. Heat waffle iron.
  2. Stir all ingredients together in a small bowl, until batter is free from most clumps.
  3. Once waffle iron is heated, spray top and bottom of the iron with non-stick cooking spray and pour batter over bottom iron. Depending on how thick your batter is, you may want to use the back of your spoon to spread the batter evenly over the iron.
  4. When waffle iron goes off, transfer waffle to a plate and top with your favorites. Serve immediately or store in a covered container to reheat and enjoy later

2Chocolate Protein Powder Waffle Recipe

Original recipe from


  • 1 scoop Chocolate Protein Powder
  • 1 tablespoon coconut flour (I use Bob Red Mill’s Coconut flour)
  • 1 teaspoon baking powder
  • 1 whole egg (I prefer using free range eggs)
  • 2-3 tablespoons of water
  • 1 teaspoon coconut or avocado oil


  1. Preheat waffle iron.
  2. Combine protein powder, coconut flour, baking powder, and egg.
  3. Whisk to blend until the dry ingredients become wet.
  4. Add water, one tablespoon at a time until the mixture becomes the consistency of a thick pancake batter.
  5. Grease waffle iron with oil to prepare for batter.
  6. Spoon batter onto hot iron.
  7. Cook waffles until crisp and serve immediately with a pat of butter or syrup.
Copyright the

37 Ingredient Gluten Free Vegan Protein Powder Waffle Recipe

Original recipe from the

  • 1 1/4 cup unsweetened almond milk and 1 tsp white or apple cider vinegar
  • 1 scoop vegan protein powder
  • 1/4 cup olive or melted coconut oil
  • 1/4 cup agave nectar or maple syrup (or honey if not vegan)
  • heaping 1/2 cup gluten free rolled oats
  • 1 3/4 cups gluten-free flour blend
  • 1 1/2 tsp baking powder
  • pinch sea salt
Optional Add-Ins:
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1 Tbsp flax seed meal
  • 1/4 cup dairy-free chocolate chips
  • 1/4 cup chopped bananas or other fresh fruit
  1. Combine almond milk and vinegar in a small mixing bowl and let set for a few minutes to curdle/activate. Then add olive oil, agave nectar or maple syrup and whisk. Set aside.
  2. Add dry ingredients to a large mixing bowl and whisk until well combined.
  3. Add wet ingredients to dry and mix until well incorporated. Test batter for sweetness and flavor. Add more sweetener or some vanilla extract if desired. I added a touch more agave.
  4. Let set for 5-10 minutes while your waffle iron preheats. (I set mine to 4 out of 5 for a crispier waffle, but adjust yours according to preference.)
  5. Once waffle iron is ready, generously coat with non-stick spray and pour on about 1/2 cup of batter. Cook according to manufacturer instructions and then remove and place on a baking rack in a 200-degree oven to keep warm. Do not stack and instead keep them in a single layer to ensure crispiness remains.
  6. Serve immediately with desired toppings. Store leftovers in a freezer safe bag and reheat in the toaster for best results.

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✌️ and happy eating!


Anti Bloating Foods: 15 Foods For A Flat Belly

anti bloating foods

Anti Bloating Foods List

Feeling bloated? Gassy? Have trouble digesting? Feel inflamed all the time? If you experience these symptoms and are looking to get a flat belly and get rid of these symptoms for good, then read below!

What causes a BLOATED stomach?

Adipose tissue (aka fat) is only a small part of the problem. Even those who don’t hold a lot of belly fat can have a hard time getting and maintaining a flat stomach. Why is that? Well it’s often a combination of the foods that we are consuming and a lack of activity that leads to digestive issues, inflammation and that overall bloated feeling.

[Tweet “15 Anti Bloating Foods To Include In Your Diet!”]

For example, let’s take dairy. Dairy is a hypoallergenic food that most people consume. Unfortunately most of us do not have enough of the enzymes we need to break down dairy. Which leads to inflammation, bloating, gas, constipation etc… I actually recall one of my instructor once posting a picture of her stomach after she had a glass of milk. And it was HUGE! Her stomach had dissented so far making her look pregnant. Now, if you are thinking perhaps it’s belly fat, guess again! This is a girl who is in incredible shape with visible abs!

What gives? Basically it comes down to the proteins found in dairy. As mentioned above our body has a hard time digesting them and so it sends an immune system response to our stomach and intestines so it can break down dairy. Crazy? Yes, but also very true! Unfortunately dairy is not the only culprit. Other hypoallergenic foods include refined grains, wheat products, refined sugar, alcohol, heavy saturated fats, soy, legumes and nightshade vegetables.

All of these foods basically can cause an immune system response and inflammation. Which leads to a dissented stomach, bloating and even joint pain!

Sounds familiar? It’s OK if it does. Just be cognizant to remove those types of foods from your diet and include more healing foods. Below, I’ve listed 15 of of fave Flat Belly Foods that can help your gut heal from the inside out and lead to a flat stomach.

I would also recommend checking out our Flat Belly Challenge which is a fun and educational way to get to a cinched waist! It includes a series of audio tapes that will tell you EXACTLY what you need to do to get a flat tummy!


Here are 15 Flat Belly Foods to include on your diet to help you reduce inflammation, improve your digestion and get you a small waist.

  1. Fennel seeds: Fennel tea and fennel seeds have been used forever to reduce bloating and help digestion. Chewing just half a teaspoon does the trick!
  2. Whole Free Run or Organic Eggs: For those of you who eat eggs, make sure to buy em free run or organic. Why? Because they contain more of the healthy omega 3 fats that act as inflammatory. Eggs also keep you satiated and are a great way to get protein! Add a couple of boiled eggs to your salad or make a omelette!
  3. Salmon/ Fatty Fish: Again, I would suggest buying organic if you can! Salmon and other fatty fish like trout include the omega 3s and healthy monounsaturated fats that help us fight inflammation. Bonus: they are great for bone and brain health!
  4. Asparagus: Asparagus is know as an anti-bloat food! It helps flush out excess water and even contains good bacteria (aka probiotics) to help with digestion.
  5. Olive oil: This oil is a great alternative for low heat cooking! It contains healthy fats to battle overall inflammation!
  6. Cucumbers: Cucumbers are full of water. They have a cooling effect making them a great addition to a low inflammation type of diet.
  7. Pineapple: This sweet fruit contains enzymes that help us break down food. It is a great digestive aid that can help flush our excess water.
  8. Avocados: Avocadoes are full of potassium …. and potassium helps get rid of water! Great as a snack by itself or as a dip or on salads!
  9. Grapefruit: Citrus fruits in general are great for reducing bloating as they contain water, vitamin C and fibre!
  10. Aloe juice: Aloe has great healing properties. It can help heal a leaky gut and improve your digestion.
  11. Dark chocolate: yes, i totally said dark chocolate! Dark chocolate has anti inflammatory properties that can help reduce inflammation.
  12. Peppermint: Boil some peppermint tea or add some to your food! Peppermint has been used for centuries to decrease bloating and aid digestion.
  13. Kimchi or Sauerkraut: Fermented veggies provide the good bacteria (probiotics) that our stomach needs for digestion. Both kimchi and sauerkraut go along with a lot of dishes, so add a tablespoon or two to your meals.
  14. Kombucha: Similar to kimchi and sauerkraut, Kombucha is fertmented. I would suggest just having one or two per week.
  15. Bone broth: Bone broth is a natural gut healer! It is great for reducing inflammation an healing a leaky gut!

Looking for a flat tummy? Check out the ultimate Flat Belly Challenge and reduce that bloat for once and for good!

Protein Supplement Types: Choosing The Right Protein

protein supplement types

Protein Supplement Types: How well do you know you Protein?

Choosing a good protein powder can be a daunting task.  You walk into a health food store and see them all in their big tubs and wonder “where do I start?”. I for one, am all for fresh whole foods, but using a protein supplement does have its merits. Not only are they convenient, but they provide us with essential and branched-chain amino acids. Bonus: they come in many yummy flavours.

Protein supplements are also quite versatile and aren’t just for bodybuilders and athletes anymore. They’re fantastic even for the average person with a healthy diet who wants more variety with their protein sources. Protein supplements are a great way to get nutrients for those with compromised health and poor appetite. The sad thing is that many commercial protein powders contain toxic ingredients that can harm your body. This makes you question, just how well do you know your protein?

[Tweet “Protein supplements are also quite versatile and aren’t just for bodybuilders and athletes anymore.”]

This article will take the guesswork out of choosing a protein supplement and arm you with information to make the best choice.

It’s all in the Label!

The first thing I do when buying any food is do a thorough label read. Knowing how to properly decipher a food label is empowering and will enable you to make healthy food choices. In this case, reading labels will help you choose the right protein powder for your needs and lifestyle. Reading your label will let you know whether your protein is derived from plant or dairy sources. Both will provide the essential branched chain amino acids needed for muscle growth and repair. However, the one you choose will depends on food sensitivities and preferences as well as individual nutritional goals.

Is A Vegan, Plant Based is for You?

The best and most digestible vegetarian proteins are sourced from hemp, brown rice, peas and pumpkin seed. iIn addition to protein, you will get a dose of fiber as well. I recommend avoiding soy completely if possible as it is now unfortunately one of the most genetically modified crops and heavily sprayed with toxic chemicals. Soy is also known to be a hormone disruptor.

**make sure ingredients are organic, non GMO and sprouted if possible. Good brands include Genuine Health Fermented Vegan Protein (especially great for any digestive issues), Vega, Sunwarrior & Kaizen Naturals

Down with Dairy!

The other option is to choose a whey protein, which is derived from either cow or goat’s milk. A high quality whey protein is derived from animals that are grass fed and raised naturally on organic, free-range pastures (this should be indicated on the label). Keep an eye out for commercial brands that source their protein from animals raised on factory farms as these animals are pumped full of dangerous hormones, antibiotics and fed a diet of genetically modified and pesticide laden grains. Whey protein isolate is ideal for those who are lactose intolerant and will also have a higher concentration of protein and very little fat.

**opt for a whey protein isolate that is 100% organic, hormone & antibiotic free. Good brands include ProteinCo New Zealand Whey Isolate, Dream Protein, Now Foods Whey Isolate & Kaizen Naturals

Read the ingredients

For either protein source, it is key to keep an eye out for any hidden preservatives, dyes, fillers, and sugars. A basic rule of thumb is If you can’t pronounce it, don’t buy it, or if you’re anything like me, google it on the spot! Also look for anything with an “ose” on the end which is a form of added sugar. Other suspects include high fructose corn syrup, brown rice syrup and artificial sweeteners such as aspartame and sucralose. Instead look for protein powders sweetened with all natural herbal sweeteners such as xylitol and stevia.

**avoid any mystery ingredients and make sure you are getting less than 2g of sugar and 4g of carbohydrate per serving!

I hope the info above helps you make an informed decision in regards to protein supplement types! Happy shopping! ps. if you are looking for a detailed meal plan with more guidance on supplements check out this program here! It’s 60+ pages of nutritional goodness!

xoxo, Liz.

Hypothyroid Foods To Eat And Heal

hypothyroid foods to eat


We all have them, but most of us aren’t really sure why a healthy thyroid is so important. This butterfly shaped gland sits right at the base of your neck and works to make thyroid hormones. These hormones then travel through the blood to all parts of the body where they do some very important work which include controlling how your body uses your food for energy and regulating your metabolic rate. This basically means how fast or slow your brain, heart, muscles, liver, digestive system and other parts of your body work.


If your body works too fast or too slow, don’t expect to feel so great. Not having enough thyroid hormone can result in hypothyroidism, a very common condition that can have you feeling tired, cold and sluggish. In addition, you may notice brittle nails and hair, issues with slow digestion and constipation and have a really tough time dropping weight. On the other hand, having too much thyroid hormone can result in hyperthyroidism, which is less common, but just as important to identify and treat. Common symptoms of this include increased heart rate, anxiety, feeling nervous, jumpy or over heated and having difficulty keeping weight on.

What if I said you could eat your way to a healthier thyroid? Following plans like this Hypothyroid Meal Plan from Holistic Nutritionist and Master Trainer Lyzabeth Lopez will see to it that you are on the right track.

A happy thyroid requires a wide variety of nutrients and minerals needed for healthy hormone conversions to actually happen so you can start feeling your best. Below are a few of the most important ones and how you can start feeling great as soon as your next meal!


Iodine Rich Foods

Did you know that iodine deficiency is the leading cause for hypothyroidism? Guess we can blame it on the lack of fresh ocean goodies here in Toronto, but this sea mineral is essential for making thyroid hormone so making sure to get it in your diet or as a supplement is a must. My favourite source of iodine are sea vegetables such as kelp, dulse and seaweed which you can toast up and add to salads or eat as is and use in broths for soups and stews. Not feeling the seaweeds? Try adding 1 tbsp of the super food Spirulina into your next smoothie for a major boost of minerals including iodine, as well as protein and omega 3’s!

Selenium Rich Foods

After iodine, selenium is the next most common mineral deficiency leading to a sluggish thyroid. Correct this by snacking on foods such as Brazil nuts and sunflower seeds or incorporating more seafood into your diet, especially oysters! Other foods include tuna, turkey, lean beef & mushrooms.

Iron & B12 Rich Foods

Iron and B12 deficiencies are also very common amongst those with a struggling thyroid. Both of these nutrients play vital roles in healthy thyroid hormone conversion as well as energy production – a big reason why fatigue and lack of energy is high on the symptom list. Food sources include good quality red meat such as grass fed beef, bison and lamb as well as organ meats, poultry and seafood. Vegetarians can obtain these nutrients from a variety of foods such as swiss chard, spinach, lentils, kidney beans, blackstrap molasses, pumpkin seeds and dried apricots to name a few. *Tip* cooking with a cast iron skillet is another easy way to pump up your iron intake!

Omega 3 Fats

These good fats have an endless list of benefits and supporting thyroid health is high on that list. Preventing and reducing inflammation are the major roles of these fatty friends and they also work to improve the body’s ability to detect and respond to thyroid hormone. More importantly, these fatty acids are essential to our cellular health and since our bodies don’t make them, it’s crucial to get them from diet. Best sources of Omega 3’s include fresh fish such as wild salmon, sardines, trout & mackerel. If seafood isn’t your thing, opt for flax, pumpkin and chia seeds for a plant based boost of these healthy fats.

If you are hypothyroid or suspect to be one, try adding the above foods and monitor your symptoms! Nutrition can go a looooong way in helping you balance your hormones!

I would also recommend picking up a holistic meal plan made for those with hypothyroid (like this one here!)

xoxo, Liz.

Flat Belly Breakthrough: Do THIS For A Flatter Tummy



We’ve all heard the hype surrounding probiotics and how amazing they are for digestion. In fact, even the name alone suggests life supporting benefits (pro meaning forin Latin & biotic meaning lifein Greek). So other than taking a supplement, are there other ways to get this beneficial bacteria to populate your gut? The answer is yes!

Let’s talk about fermented foods.  Fermented foods are ones created by just allowing them to simply sit and steep until all the sugars and carbs become bacteria boosting agents. Fermenting is an ancient practice used by past generations of basically every culture as a way of preserving food and preventing spoilage. Lucky for us modern day peeps, what was old is now new again (thank you ancestors!)

I bet our ancestors didn’t know about all the benefits adding these foods into our diets had back then, but we certainly know now. Consuming these probiotic rich foods promotes healthy digestion and allows the good bacteria to flourish and protect our gut lining from other gross pathogens like salmonella and E.coli.  This means saying goodbye to unwanted bloating, cramps, gas and erratic or non-existent number 2’s and saying hello to a flat belly! And while they’re fighting the bad guys, they are giving us an extra dose of antibodies to boost our own immune system. Another plus, they totally help to regulate appetite and reduce those pesky sugar and carb cravings.


Below you will find our top 6 fave fermented foods for a flat belly that you can start adding to your diet to look and feel your best NOW!!

  1. Apple Cider Vinegar:

    Hands down one of our all time faves and a must have for keeping my tummy flat. Made through the fermentation of apples, this vinegar is by far one of the most health promoting and versatile foods. My daily ritual is to take 1-2 tbsp of raw, unpasteurized apple cider vinegar (Braggs is my go to brand) and I rely on it to keep my belly flat and happy which happens due to its strong anti-microbial properties and high concentration of acetic acid. ACV is amazing for aiding in all forms of digestive upsets such as bloating, heartburn, gas and acid reflux and also boosts your absorption of nutrients. A tablespoon a day will definitely keep the doctor away

  2. Kefir:

    This fermented milk product tastes like a yummy drinkable yogurt. I prefer ones made with goat or sheep milk, but if you can’t find that, look for an organic cows milk version. Benefits include a huge dose of  vitamin B12, calcium, magnesium, enzymes and probiotics without any of the digestive upsets that come with regular dairy.

  3. Kombucha:

    This drink is a fermented beverage of black tea and sugar coming from various sources like cane sugar, fruit or honey. After being fermented, kombucha becomes carbonated and contains vinegar, B-vitamins, enzymes, probiotics. This miracle drink is amazing for beating the bloat and helping with digestion, weight loss, increasing energy, detoxing the body and supporting the immune system. Try adding 1-2 tbsp of chia seeds for a fun way to get some extra flat belly fiber!

  4. Sauerkraut :

    This is one of the oldest traditional foods (and a staple in my kitchen) made from fermented cabbage. It’s super high in fiber, vitamin C, vitamin K and B vitamins. It’s also a great source of iron, copper, calcium, sodium, manganese and magnesium not to mention it tastes amazing on pretty much everything! A daily dose of this super condiment will also boost digestive health, aid circulation, fight inflammation and strengthens bones.

  5. Kimchi:

    This is a traditional fermented Korean dish dating all the way back to the 7th century and is typically made from different veggies & spices including cabbage, radish, chili peppers, garlic, ginger etc. Its super high in probiotics and enzymes making it a great digestive helper and is no wonder that it’s traditionally eaten at every meal! Its also a great source of antioxidants and vitamins A & C and the added kick from the chillis makes it great for heart health and boosting circulation.

  6. Yogurt:

    One of the most popular of the fermented foods, but I’m not talking about the fruit on the bottom kind that can give you an instant cavity. To reap all of the benefits from this cultured food, first look for those derived from goat or sheep milk; second, that it’s grass-fed; and third, that it’s organic. Perks of eating this kind of yogurt include a yummy way to boost protein intake as well as getting your belly loving probiotics and enzymes.

Add these 6 Fermented Foods to your diet to get on your way to better gut health and a flat stomach! Looking for a BIGGER challenge? Then check out this awesome, fun Flat Belly Challenge by Registered Holistic Nutritionist and Master Trainer, Lyzabeth Lopez!  It’s comes with all the goods you need to get a flat stomach!

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