Recipe: Muffin Tin Eggs

Muffin Tin Eggs

This has to be one of my favorite recipes to prepare ahead of time.
It’s great for breakfast if you’re at home or on the go.

It’s a great snack option, or for pre or post workout.
Very few ingredients, easy prep and little cook time.
And totally customizable depending on your preference.

Materials needed:
Muffin tin
Silicone liner (optional)

Ingredients
Eggs

All other ingredients are optional and you can mix and match!!!

Ham
Bacon 🥓
Mushroom
Spinach
Onions
Cheese
Tomatoes 🍅
Salsa

Really the possibilities are endless 💕

Instructions

  1. Preheat oven to 350°F | 180°C. Lightly spray a 12-cup capacity muffin tin with nonstick oil spray or use silicone liners.
  2. In a large bowl, whisk together eggs. Season with salt and pepper, to taste.
  3. Add egg mixture halfway up into each tin of a greased muffin tin.
  4. Add in any other ingredients you desire. If adding Bacon (precook ahead of time)
  5. Bake for 20 minutes. (times may vary in different ovens)
  6. Serve OR store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve.
  7. Enjoy!

Recipe: Mashed Cauliflower

My name is Sheila Daniel and I am writing some blogs for Body Design Fitness. I am 53 years old and living with kidney failure due to a hereditary kidney disease. Because of my condition, I  have been working harder to increase my health and fitness in order to be healthy enough for a kidney transplant. I have always been interested in health and nutrition and completed the Integrated Health program in 2003 with a Registered Holistic Dietitian designation. Though I do not currently work in that field, I am pleased to share some information and recipes. I hope you enjoy these blogs! 

One of the foods I love, especially during all the holiday season dinners, is mashed potatoes. As I need to watch my weight, and watch my potassium due to kidney disease, I found some yummy alternatives. 

Creamy Mashed Cauliflower 

8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
⅓ cup nonfat buttermilk (see Tip)
4  teaspoons extra-virgin olive oil, divided
1 teaspoon butter
½ teaspoon salt
Freshly ground pepper to taste
Snipped fresh chives for garnish

Preparation 15 minutes 
Ready In 30 minutes

Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with ¼ cup water, cover and microwave on High for 3 to 5 minutes.) Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition information 
Serving size: ¾ cup
Per serving: Kcal 107, Fat 7 g, Saturates 1 g, Fiber 4 g, Carbs 10 g, Protein 5 g, Sugars 5 g, Sodium 339 mg

Celeriac, Apples and Horseradish Mash – serves 4

1 celeriac peeled and roughly chopped
2 eating apples, peeled and roughly chopped
1 tbsp creamed horseradish

Preparation 10 minutes
Ready in 20 minutes

Put the celeriac in a large pan of water and bring to the boil. Cook for 15-20 mins until tender, adding all the apple apart from a few pieces, for the final 5 mins.
Drain well and return to the pan, then mash until smooth. Stir through the horseradish and some seasoning. Garnish with the remaining apple slices, if desired.

Nutritional Information 
Per Serving – Kcal 73, Fat 2g, Saturates 1g, Carbs 11g, Sugars 9g, Fibre 11g, Protein 3g, Salt 0.5g

Enjoy!

Sheila Daniel, RHN 

10 PreWorkout Snacks

PreWorkout Snacks

Working out is one thing on our to-do lists that can sometimes be skipped over. In between work and suppertime, there’s a small window where we can maybe get 20-30 minutes of working out squeezed into our day. But what if we’re already hungry for supper? The answer is to pack a quick snack that you can enjoy before hitting the gym that will tide you over until your next meal. Nothing is worse than working out on an empty stomach. Check out these nutritious and beneficial snacks that will nourish your body before your next quick workout.

1. Bananas
Bananas may seem like a simple snack that you can grab anytime you’re hungry, but do you understand how incredibly beneficial this fruit is for your body?
Bananas are packed with potassium which helps prevent muscle cramping and also promotes the build-up of muscle tissue as you work out at the gym.

2. Eggs
If you’re less into eating meat and more into enjoying other lean sources of protein, eggs are a great pre-workout snack.
Scramble a couple up and enjoy on a slice of toast before you head to the gym for the combined superpowers of lasting carbohydrates and protein.

3. Oatmeal
Oatmeal is a complex carb that helps your body have longevity in the gym as it slowly releases energy into your body.
Enjoy some oatmeal with berries as a great pre-workout snack that will coat and fill your stomach for hours to come.

4. Apples
Don’t have time to make a whole snack ahead of your workout? If you have an apple on hand, it is a perfectly suitable pre-workout snack option.
Apples assist with your weight loss efforts and can also help control your blood sugar levels, ensuring you won’t have an energy crash halfway through that circuit you love to hate and hate to love.

5. Whole Grain Bread
Whole grain bread is a fantastic source of complex carbs before a workout.
One way you can enjoy whole grain bread is by toasting it and topping your slice with a nut butter of your choice. It’s the perfect combination of complex carbs and protein

6. Sweet Potato
What if you were told that you could make some delicious baked sweet potato fries and enjoy them as a healthy snack with a little salt and pepper? It sounds too good to be true.
Well, the reality is, sweet potato is a great snack to have before working out. It is a complex carb and isn’t packed with unneeded sugar.

7. Nutrition Bar
Nutrition bars are a delicious food to have on hand if you decide to zip to the gym after work and you don’t have time to make a snack.
The key is to find nutrition bars that aren’t packed with sugars and syrups. While they may taste good, these additional ingredients will only contribute to an energy crash before you are done your workout.

8. Peanut Butter
Peanut Butter is not only good for you when you get up in the morning and need a quick breakfast. It’s also a wonderful pre-workout snack.
Whether you’re enjoying a scoop of peanut butter all on its own, or topping some toasted sweet potato with it, you will find that its protein is long lasting. Perfect for a workout!

9. Smoothie
If you have a blender at home that is waiting to get a little lovin’, making a pre-workout smoothie is a great way to get started.
Pack your smoothie full of berries which have less sugar than other fruits, greek yogurt, coconut oil and some avocado for a balanced, protein-packed snack.

10. Greek Yogurt
Greek yogurt has been all the rage for a few years now and the truth of the matter is, it’s not going anywhere soon!
You simply can’t beat the high amount of protein in each spoonful, making it a great pre-workout snack.

Top 6 hunger tips

Hunger Tips

It can be hard not to overeat. You eat a healthy meal at home, think you’re doing well, then you head out (to almost any destination) and are surrounded by junk food. You get hungry, and pretty soon you’re at the local burger joint, diet forgotten.

Or maybe you stick to the “right” foods, but they’re just so good that you can’t have just one portion. We’ve all been there. That used to be me.

The following six tips can help you be healthier, enjoy meals more and curb your appetite throughout the day. 

1. ADD VINEGAR AND CINNAMON TO MEALS TO CONTROL BLOOD SUGAR

Looking to add some flavor to your food and noncaloric drinks? Forget the sugar; there are plenty of spices and flavors that will make your food both tastier and healthier. Vinegar, which has been shown to lower the glycemic index (which means you metabolize the food more slowly), adds acidic flavor to salad dressings, sauces and roasted veggies without a lot of calories.

For sweet-smelling warmth, add cinnamon to everything from coffee and smoothies to chili. Like vinegar, cinnamon slows the rate at which food transits from your stomach to your intestine — this keeps you full longer, and helps prevent the post-meal slump.

2. EAT WHEN YOU’RE NOT HUNGRY 

Instead of trying to resist hunger, beat it to the punch. If you eat when you’re either not hungry or only slightly hungry, you’ll eat less and tend to eat more slowly. Eating less throughout the day is great, but having more energy is certainly a nice bonus, too.

3. DRINK WATER, NOT LIQUID CALORIES

In addition to tiredness and brain fog, mild dehydration can cause a sensation that’s easily mistaken for hunger. On the other hand, liquid calories such as juices and sodas don’t fill you up, and their rapid digestion causes insulin spikes. So pass on the sweetened drinks and stick with sparkling or still water — you can flavor it with lemon, strawberries or cucumber if you want, but don’t pack your drinks full of calories.

Aim to drink at least three-quarters of a gallon of water a day. Also, be sure to drink a glass about 20 minutes before each meal to take the edge of your appetite.

4. EAT SLOWLY

When you swallow food, there’s a sizable delay before you feel any satiation from it. This delay is usually between 10–30 minutes. Because of this delay, we tend to eat more food than we really need. And the faster we eat, the more we tend to consume, particularly later on in a meal.

The solution: Chew each bite 10 times. Following this simple rule will cause you to eat more slowly, allowing your mind to catch up to your stomach. You’ll also enjoy your food more when you take the time to savor it.

5. HAVE A SMALL, FLAVORLESS SNACK BETWEEN MEALS

This trick was discovered by the late Seth Roberts: What he did was consume a shot of olive oil or a glass of water with a tiny bit of sugar (an exception to the rule on sugared beverages above) between meals. A handful of unsalted almonds is a quirky and easy way to do this tip. Doing this once a day dramatically reduces appetite — this can be particularly true if you have a lot of weight to lose.

The reason this works: It apparently regulates ghrelin, a hunger hormone, by weakening flavor-calorie associations. For this to work, the snack must be bland, and you should consume nothing else but water for at least an hour before and after the snack.

6. TRY THE “FRONT DOOR SNACK TECHNIQUE”

Knowing that your willpower is reduced when you’re hungry, and there’s more tempting junk food outside the home than in it, you should fill up on healthy food before leaving home. Keep a healthy snack, such as jerky, almonds or kale chips, right next to your front door, and eat some before you leave home. This will cause healthy food to “crowd out” unhealthy food in your diet, and make it much easier to pass on the junk food.

Why you should eat broccoli

Why you should eat broccoli

 

Broccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips. These nutrition powerhouses supply loads of nutrients for few calories.

 

Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.

 

 

  • Fighting cancer – Eating a high amount of cruciferous vegetables has been associated with a lower risk of cancer; particularly lung and colon cancer. Studies have suggested that sulforaphane, the sulfur-containing compound that gives cruciferous vegetables their bitter bite, is also what gives them their cancer-fighting power

 

  • Look youngerVitamin C plays a vital role in the formation of collagen, the main support system for the skin. Vitamin A and vitamin E are also crucial for healthy looking skin, both of which broccoli provides.
  • Improved digestion and natural detoxEating foods with a natural fiber like broccoli can prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer. Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool
  • Improving bone healthPoor vitamin K intake is linked with a higher risk of bone fracture. Just one cup of chopped broccoli provides 92 micrograms of vitamin K, well over 100 percent of your daily need. Consuming an adequate amount of vitamin K improves bone health by improving calcium absorption and reducing urinary excretion of calcium.

Broccoli also contributes to your daily need for calcium, providing 43 milligrams in one cup.

These cute little trees are super healthy and you can eat them in so many different recipes or just on its own!

Bone Broth – Why You Should Drink It

Bone Broth – Why You Should Drink It

 

It may sound a bit strange to drink bone broth but once you start to understand the benefits you will want to drink it every day.

 

When you boil bones they release powerful nutrients like collagen, calcium, gelatin, phosphorus, potassium and magnesium. Consuming the nutrients helps boost health.

Now for the magical list of benefits:

  • heals a leaky gut
  • fights colds and flus
  • reduces inflammation
  • reduces joint pain
  • promotes strong bones
  • calms mind
  • improves sleep, memory and cognition
  • improves libido
  • helps PMS
  • helps with indigestion
  • helps with bloating
  • helps with brittle hair and nails
  • great detox
  • helps with muscle cramps
  • improves immune system
  • speeds up metabolism
  • helps digestion
  • it makes your skin glow
  • full of important minerals

And it is extremely economically friendly!

 

What are you waiting for? Go have some.

 

Get out our blog with the recipe to make your own Bone Broth!

 

How to drink more water

The best ways to drink more water

 

Do you drink enough water? Do you even know how much water is enough? First, take your body weight and divide by two, then that is the amount of ounces you need to be drinking every day.

 

  1. Drink out of a mug – Just try it! There is something very satisfying about drinking out of a mug
  2. Set higher goals – If you need to drink 8 glasses and you set your goal for 8 but only get in 6, then you’re behind. But if you set the goal to 10 glasses and only get 8 then you are right on track
  3. Warm it up – drink it warm and add some lemon and/or cinnamon.
  4. Big bottle – using a really big water bottle will help you drink more to keep emptying the bottle
  5. Use a bottle that has measurements – this will keep you on track because you can do the simple math to get you to your goals.
  6. Keep water where you are – keeping it in your sight or around you then you will be inclined to drink more water. Even on your night table beside the bed!
  7. Use an app – there are plenty of apps that you can download to keep track of your water intake
  8. Add hair elastics to your water bottle – using the hair elastics will keep track of the amount of times you refill your bottle
  9. Time stamp your day – by certain times in the day you have to have drank a certain amount of water.
  10. Drink after every bathroom break – You will be sure to drink lots of water this way
  11. Add flavour to your water – add some frozen fruit or a splash of lemon juice to give it some flavour
  12. Dilute sugary drinks with water and ice – This way you’re still getting the taste you want but you’re increasing your water too
  13. Choose sparkling water over pop – just choose water!

 

Water is so so important so whatever you need to do, just make sure you are drinking your water!!

Recipe: Energy Balls

Okay, this has to be one of my most favourite recipes. Probably because it is super easy, we always have all the ingredients and there is no baking or any fuss involved. Just simply mix and roll into a ball. Oh and this is toddler approved! Beats the chocolate timbits any day!

What you’ll need:

  • 1 cup (dry) oatmeal (I used old-fashioned oats)
  • 2/3 cup toasted coconut flakes.
  • 1/2 cup peanut butter.
  • 1/2 cup ground flax seed.
  • 1/2 cup semisweet chocolate chips (or vegan chocolate chips)
  • 1/3 cup honey or agave nectar.
  • 1 tablespoon chia seeds (optional)
  • 1 teaspoon vanilla extract

Just mix the ingredients together in a bowl, toss in the fridge for about half an hour and then take it out and roll into little balls. BAM!! That is all folks!

Top 3 tips to stay on track to your goals for 2017

Here they are, my top 3 tips to staying on track to your goals for 2017

  1. CLEAN OUT THOSE CUPBOARDS!! Go now! Right now! Get rid of all that crap that is taunting you in your cupboards. Anything that you know you will want to eat in a weak moment. You don’t need that stuff anyways.
  2. MEAL PREP!! Now, this is complicated to some people.  But it doesn’t have to be. Use your crockpot, it’ll take away so much work. Another easy trick is to cook one or two extra portions every time you make a meal then you can freeze it for another day.
  3. DRINK YOUR WATER!! Try drinking it out of a mug. I don’t know why it works but it’s more satisfying to drink out of a mug. Go try it!!

 

Guest Blogger: Nutrition Bites

It is true that it takes up to 30 minutes sometimes for an adult, to feel full after eating.  We have stomach sensors as well as all those brain signals that try sending messages for us to interpret and decide on how to handle each situation – including when to eat and stop eating. This depends on what it is (food, drink, mixed), how much they ate, how quickly they ate it as well as age and personal differences like size of stomach, emotions, pain tolerance and let’s be honest – mindfulness.

Mindfulness.  That buzz word goes around quite often now and it seems like, based on conversations I have had with others plus my experience in it, most do not understand it.  Being mindful is just noticing what is happening.  No judgement.  No emotion.  Just paying attention to cues (from your body in this topic) and then deciding with intent.  It’s no hippy answer or yoga lifestyle you have to have.  It’s just slowing down to pay attention to anything and everything (if you can) at any given time.  In this crazy busy world, it requires practice.  That being said, you need to start small and require constant reminders just like an alarm on your phone or scheduling a meeting.

It seems silly to do these things for eating.  It is supposed to be human nature to just eat.  How did it become so difficult to do what is supposed to be natural?  We live in a Western world where things are constantly done by other people: house builders, plumbers, farmers, dentists, etc.  But this extends to our food and eating behaviours.  For example: growing up in a mixed-ethnic home, I saw fruit farming as well as having my Italian barber-dad who came from Europe when he was 13 years old.  People talk about how Europe has it right with their Mediterranean diet and lifestyle.  What are we missing here that I see still to this day – we don’t even crack our own nuts!

Ready to eat almonds in a bag.
Ready to eat almonds in a bag.

I’m not kidding.  Yes, we have even found someone to crack our own walnuts, pecans, almonds etc.  I grew up with a nutcracker (it is not a ballet at Christmas time people!) and a bowl of varied nuts, but yes, at Christmas many times.  We sat around chatting, and having to “forage” and “process” our own food with friends and family at the table.  Experts say, nuts and seeds pack a great protein and healthy fat nutrition punch (part of the Mediterranean diet), yet we need to limit our servings sizes.  Well, I can tell you how the true Europeans do it: they have to spend time to get their food, and in the meantime, chat with their kids and neighbours – what we now call “building community and social support”.  It’s very difficult to over-consume nuts when you have to constantly be cracking them open to get the goodness (yet high in calories and fat) inside.  (They are healthy but in small quantities.)

I think we should go Back to the Basics (you will constantly hear that from me), and figure out why we eat so much but are so unhealthy and truly “empty” at times in a world that hands us everything on a silver platter, or in a grab-bag to go at a store a 2 minute drive away.

Here are my tips that might help you along – choose one or all of them to try.  It might lighten the load in more ways than one.

Tips to Eat More … Mindfully

  1. Cook foods from scratch. It helps you decide what you want, plan in advance and once you realize what goes into your food – you will actively choose healthier options.  It’s hard to do that with a frozen pizza or instant microwave dinner that doesn’t give you the option of hold the olives, or add the broccoli you do actually love.  And appreciating the end result will allow you to savour it more and longer.
  2. Eat spicy foods – This goes to the principal of classic “waiting to eat” tips ex: put your fork down in between bites, or chewing 25 times each piece of food – but this is definitely something that will remind you to be mindful as the hotter the food, the more likely you are to drink tons of water (added bonus of hydrating and filling your tummy and helping digestion). So kick up the heat, and savour the flavour.  (Ex: cayenne, chili, fajita and Cajun blends, even curry or ginger can work! But hot sauces can do the trick too.)IMG_1574

  3. Size matters! Eat on smaller plates – use lunch or small dessert plates – you can’t eat as much if you have nowhere to put it… but then move on to idea #4.

    IMG_1573
    Three different sized plates and two different sizes of spoons and forks. Size matters: choose smaller to eat slower and mindfully.
  4. Go back for seconds! Take half of what you think you want, or if following step #3 – you have to choose to serve yourself more. And better yet, keep seconds on the stove so you have to get up and decide on more food.  Or food safety – package up leftovers and straight to the fridge, so then you have to wait to reheat food to have another serving.
  5. Talk without your mouth full – practice your table etiquette (great for new graduates or families with children) and slow the process so you can listen to your fullness meter. As well, talking helps encourage positive relationships and will actually decrease emotional eating for those more susceptible to eating when lonely or upset.
  6.   Eat your veggies first – the heavy fibre will send quicker signals to your brain to stop eating. They are filled with vitamins and minerals but less calories by weight than say cookies.
  7.  
     And of course, crack your own nuts! Take time to process them yourself.  You will eat less, and appreciate the work that goes into them more.  And to have another serving of a food that you have to cut or chop, or crack, means that you will have to think before you want to do the work for another, however many calories and grams of fat, even good ones.

As a conclusion (geeze that sounds like a grade 3 “hamburger” paragraph – it should be a sandwich maybe instead for healthy marketing purposes), I do not say in this crazy time to not buy a fruit tray already cut up for you.  It’s still healthy, absolutely.  And you might reach for chips instead if you don’t have something healthy and readily available and in your face when you open the fridge.  Definitely buy the fruit and veggie trays if that is the case.  And if you have ready to eat “junk” in the house combined with minimal impulse control, this might not work either if that is your default.

Yet, if you want to get away from the costly pre-prepared and processed foods that help us to eat mindlessly (and way more than we usually need!), try some of the tips above to really choose what you feed your body (and soul).  Now, let’s get nuts and get crackin’!

 

Let’s get nuts and get crackin’: Tips to eat more mindfully but less in “weight”