Archives for category: Healthy Eating Tips

Last Tuesday I posted this photo of the protein shake I made on social media and asked my followers to guess what was making my shake green?


The winner would receive a free copy of my DVD, Undefeated and you could only guess once.  There were a lot of guesses for kale and spinach and a few for greens mix but nobody guessed this superfood. After I revealed what it was I was surprised how many people hadn’t heard of it.  Since I love to educate people I figured I would post about this amazing green superfood the next day.

So what do you think it is?  The answer is…………









Spirulina. Here is the graphic I posted about this superfood.


Now that you’ve educated yourself on a new super food I urge you to try it.  Personally I prefer it in my shakes and with berries so that it can sweeten it up and mask the taste (the smell isn’t very pleasant) but I love all of the benefits it has.  And that makes up for an unpleasant smell any day.


I bought some RISE Kombucha at the YogaConference AndShow last weekend. These 3 flavours were my favorite. Fermented foods are great for your gut flora. If you’ve never heard of Kombucha it’s a fermented tea that has been de-caffinated with a bacterial culture.  As a fermented beverage, it adds probiotics to your gut and is great for digestion!  Have you tried RISE before? What’s your favourite flavour?


Just need to form these energy balls into better spheres and freeze and then they’re ready to eat. These are so delicious and packed full of superfoods and goodness. The secret superfood is spirulina.  It’s a blue green algae that is superior to typical plant protein. Check out the recipe from Meghan Telpner below.

I bought all of my ingredients at Natures Emporium (with a few that I already had from Bulk Barn.)

The raw cacao powder is from Giddy Yoyo. Anyone who knows me knows that I LOVE their products.

Thanks Meals that Matter for introducing me to these amaze-balls. Website coming soon.

Recipe here.


I have been meaning to make these muffins for quite some time from the Oh She Glows cookbook and I finally got around to making it.  With 2 kids it sometimes makes it a bit challenging to get any baking done which I absolutely love to do.  It’s therapeutic to me.

If you’re looking to make a healthy muffin here is a great option.  There’s flax, oats, raw honey and some other delicious ingredients.  I added chocolate chips to mine as well because my oldest son inspects his muffins to make sure there are some chips in there.  😉 The recipe only makes about 6 so if want more make sure to double the recipe.

After you’ve made these let me know how you like them.  We gobbled ours up!


With no class tonight we need to eat extra healthy today. Farm fresh green beans. Everything from the farm has more flavour then anything store bought. I love summer farmers markets. Remember everything you eat is a choice. You could choose to have non-balanced meal or you could choose to add a ton of veggies or fruits to your meal. Freedom of choice is a great thing so don’t sabotage it by choosing something you’ll regret. Rose regrets end up being paired with unhappiness which leads to excuse after excuse as to why you can’t do something. Peoples intent to lose weight is usually accompanied by a list long of excuses. I don’t have time to make healthy meals. Meal prep is very simple as long as you clear your schedule for an hour or two. Pre wash and cut all veggies, freeze meals and make a weekly or monthly menu so you know which groceries to shop for and what you’re making. Taking that bit of extra time in the morning or evening to prep for the week or month is all it takes for successful weight loss. 

What healthy choice are you making today?


Say what?  How could eating more food possibly make me LOSE weight?  Simple.  By eating more frequently throughout the day you will stabilize your blood sugar levels and your cravings.  You will be less likely to binge eat since this method doesn’t allow your body starve.  Eating whole, nutritious meals and snacks will provide you with a ton of energy to last throughout the day without having to result to caffeine to keep you alert.

Eating less frequently throughout the day will actually sabotage your plan to lose weight.  You’ll feel more sluggish, more hungry and look for the first thing in sight that you don’t have to prepare to munch on.

Here are some tips to try and get more food into your day:

  • Fruits are easy to grab so have these on hand.  If they’re berries, pre-wash and store them in your fridge or freeze them for smoothies so they are easily accessible.
  • pre-wash and cut all of your veggies and place them in resealable bags or containers so you can have a quick snack….perhaps with some homemade hummus?
  • Prepare your meals in advance.  We know how easy it is to pop in a frozen pizza or make chicken strips and fries but if you’re looking for a really nutritious Meal packed full of protein and veggies (with some low GI carbs) package everything into containers or rsealable bags and freeze. When you’re ready to eat take them out the day before and place them in the fridge so you have them ready for the next day’s meals. And make sure to measure out your portions in advance as well.
  • Have some homemade snacks on hand to take with you when you’re in a rush. Try making your own granola bars or trail mix.  Nuts and grapes are easy to grab too. 
  • Try to include a protein in every meal. This will help to keep you fuller longer so you don’t get those small cravings and grab a non-nutritious snack. 
  • Make sure to drink plenty of water with your meals. This will prevent you from over eating and maintain your hydration levels. If you grow tired of water dress it up by making infused water.  Berries, citrus fruit or cucumber are great ways to keep water interesting. And don’t forget, tea is a great way to get your water as well. Stick to rooibos or herbal as they don’t contain any caffeine. 

Now that you’ve got the knowledge to start a successful weight loss program, be proactive.  Start making small changes and keep adding more. You’ll see big results just by changing your diet.  Remeber, successful weight loss is attributed to 80% diet and 20% of exercise. 

Share your tips and healthy meals on social media using #eatinghealthy4myfizzique

Southwestern-Style chicken & Quinoa

This high protein meal is sure to keep you full while entertaining your taste buds.


Sugar and Spice and everything nice….

Cinnamon is not only delicious but healthy for you too. Instead of dumping sugar into a drink or on food, why not try this healthy spice for added flavour and the plethora of health benefits listed.


grocery storeGoing grocery shopping can be an unpleasant experience for some people; so much that they just want to get in and out.  And what happens when you do this? You end up grabbing the easiest foods (which are usually in the centre aisles) and leaving.  You should map out beforehand what you’d like to buy  (ie. make a grocery list) so you know you are maximizing your time by picking up the most nutritious choices.

Rule#1: Create a shopping list.  If you love to save money (like I do) look through the competitors flyers and price match.  Most stores accept coupons too so check out , , Brandsaver and Websaver.

Rule #2: Don’t go hungry to a grocery store.  This will only jeopardize your plan on getting healthy food as you’ll end up wanting to grab something quick so you can eat it on the way home.

Rule #3: Stick to the perimeter of the store.  This is where the healthiest food is kept; fruits, veggies, bakery, meat and fish and dairy.

Rule #4: The cart is usually in 2 sections; a smaller, upper bin and a larger, lower bin.  Try to fill the bottom bin with all of your healthy food and leave the top bin for your snack food.  Awareness of what you’re putting in your cart is a large contributor of the unhealthy food choices we make.

For a fun meal planning printable check out this FREE printable curtousy of LifeIDesign.


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