WHAT TO EAT BEFORE AND AFTER YOUR WORKOUT?

It’s pretty simple, don’t overcomplicated it.  30 minutes before : A fruit (remove the protein from your usual snack, since it slows down the digestion, you need the energy immediately.)  1 hour before : You usual snack, fruit\veggie with a protein.  After your workout: have your next snack or next meal. Remember, your snack doesn’t […]

Peanut butter and banana muffins

2 larges bananas 1\4 c. maple syrup or honey 1\2 c. Greek yogurt (plain) 1 egg 1\3 c. milk 2 tsp vanilla 3\4 c. peanut butter 1 + 3\4 c. flour 1 tsp. cinnamon 1 tsp baking powder 1 tsp baking soda 1\4 tsp salt Crushed almonds (sprinkle on top) Mix the bananas (mashed), maple […]

Perfect late snack

Perfect-late-snack

This is the perfect late snack! #cocomademedoit #keepitsimple#cocofitness As I’ve said before; I eat complex carbs (whole grains) 4 times per day, including one portion before bedtime. #eatyourcarbs This week, I tried Wasa crispbread for the first time. They are crispy, crunchy and a good source of fiber. (30 calories per slice) You can add […]

Best. Banana. Bread. Ever. 🍌

Best-Banana-Bread-Ever.

Best. Banana. Bread. Ever. 🍌 #cocomademedoit #keepitsimple#cocofitness This recipe is from @runwithspoons and I baked it twice this week. My little family loves it. I like to cut slices and toast them. Then I add light cream cheese (strawberry or chocolate). 2 large eggs 1/2 cup plain 2% Greek yogurt 2 medium-size, ripe bananas, mashed […]

Strawberry baked oatmeal

Strawberry-baked-oatmeal

There’s nothing better than mom’s cooking. I often wonder if my daughter will say the same thing! 🤔#dontthinkso 😂 Anyway, this Baked oatmeal is a perfect add to a brunch or a great snack on Mother’s Day 💐 #cocomademedoit #keepitsimple#cocofitness 2 medium ripe bananas sliced into 1/2″ pieces 1 1/2 cup berries of your choice […]

🍏Apple muffins+ Sea salt caramel 🍮

1 3\4 cup of whole wheat flour 1 1\2 tsp of baking powder 1 tsp of cinnamon 1\2 tsp of baking soda 1\2 tsp of salt 1 cup of grated apple 1 cup of apple diced into small cubes 1\2 cup of maple syrup 1\3 cup of melted coconut oil 2 eggs 1\2 cup plain […]

Protein in a jar.

Protein-in-a-jar

It doesn’t get much simpler than that. #cocomademedoit #keepitsimple#cocofitness Pickled eggs are one my favorite snacks. I eat it with a piece of cheese and vegetables on the side. Also a perfect snack to go! I put about 3\4 of white vinegar + 1\4 of water then I add the boiled egg. (If you want them less […]

❣️🍊Cranberry and orange muffins🍊❣️

Cranberry-Orange-Muffins

1 cup of fresh cranberries 2 cups of whole wheat flour 3/4 tsp of baking soda 3/4 tsp of baking powder 1/4 tsp of salt 1 large orange zest 2 tbsp of avocado oil 1 large egg 2 tsp of vanilla extract 3 tbsp of maple syrup 1 cup of plain Greek yogourt 1/4 cup […]

Snack

I eat a serving of protein with each snack of the day. 🦐 Here are delicious shrimp with cocktail sauce.

Simpler is sweeter

3/4 to 1 c. of oatmeal 3 tbs of peanut butter 1 1/2 banana (ripped) 1 tbs of maple syrup (optionnel) 350 degrees – bake for 12 minutes + one minute on broil.

French toast bowl 🍞🥚

French-Toast-Bowl

French toast is my (and my daughter’s) favorite breakfast. I make them almost every day! I usually eat them with 2 eggs on the side or with some plain Greek yogourt (to add some protein to my breakfast). And of course, I will throw in any kind of fruits I have in my fridge. Here’s […]

Caprese salad

Caprese-salad

One of my favorites. Caprese salad. 🍅🌱 Ingredients: Any kind of lettuce Tomatoes Chopped basil Fresh mozzarella (I use 20 M.F. or less) Little bit of olive oil Balsamic vinegar Salt and pepper *I never eat just a salad by itself. I would add a nice portion of protein and carb to keep my plate […]

SLF – Quick and healthy solution

SLF

Are you looking for quick, healthy solutions for week-long meals? 🥗 In addition to training regularly, ensuring that our nutrition is on point is another challenge we meet every week with our busy schedules! If you are in the Moncton area, you should visit the @simply.for.life.dieppe. 🥘 They have all kinds of frozen, ready-to-go healthy […]

Fancy Wasa crisp bread

Fancy-wasa-crisp-bread

This is the perfect late night snack! As I’ve said before; I eat complex carbs (whole grains) 4 times per day, including one portion before bedtime. #eatyourcarbs This week, I tried Wasa crispbread for the first time. They are crispy, crunchy and a good source of fiber. (30 calories per slice) You can add whatever […]

Blueberry and cottage cheese muffins

Blueberry-muffins

I had posted this recipe a couple months ago, but those muffins are some of our favorites and they are so easy to bake. ⬇️ 1/2 c. low-fat cottage cheese 2 eggs 1 1/2 c. whole wheat flour 1/2 tsp. of salt 2 1/2 tsp. baking powder 3 tbs. of maple syrup 2/3 c. milk […]

5 simple and practical nutrition tips

Nutrition-tips

1️⃣ Added sugars like honey, maple syrup and agave are no healthier than other types of processed sugars (i.e. white sugar and brown sugar). Your body assimilates them the same way. #sugarissugar 2️⃣ Try to aim for 8g of sugar or less per portion for your cereal, yogourt, granola bar, crackers, etc. #readthelabel 3️⃣ Eat […]

Asian turkey patties

Asian-turkey-patties

I’m a big fan of meat balls and patties. These Asian turkey patties are my favorites. They’re easy to make and you can freeze them. I made them the other day and my husband cooked them on the @traegergrills You can also cook them on the BBQ, in a frying pan or in the oven. […]

My favorite cooking oil

Cooking-Oil

Incorporating certain types of oils in your diet can be healthy. 🥑When cooking, it’s recommended to use oils with a high smoking point, such as avocado oil. 🥗As for the popular olive oil, I mostly use it for salad dressings. #cocomademedoit #keepitsimple #cocofitness

Chocolate zucchini bread. 🍫

Chocolate-Zucchini

This recipe is from @wyld.flour . It’s a delicious and healthy treat. Ingredients: 1 cup all purpose flour (I used whole wheat) ½ cup unsweetened cocoa powder ¾ teaspoon baking soda ¼ teaspoon baking powder ¼ teaspoon salt ¾ cup semi-sweet chocolate chips (I used ½ cup) 2 large eggs ¼ cup canola or vegetable […]

🥥🍊Orange and Coconut energy balls

Orange-Coconut-energy-balls

Here is a recipe that I posted a few months ago. It’s #simple, #delicious and #easy to make. It’s also a good #snack before at #workout. 1 cup of dried dates 1 cup of shredded coconut 1 cup of cashews or almonds 1 tbsp of coconut oil (melt in microwave) 1 organic orange 1 tsp […]

🍑 Peach and mint salad 🌱

Peach-mint-salad

Fruit salads are my family’s favorite snack. I make a big bowl of it every week, that way it’s easy to eat a good portion of fruits. 1. Cut any kind of fruits (my favorites are cantaloupe, strawberries, grapes and peaches). 2. In a small bowl, mix together some lemon juice and a little bit […]

Yes! Add pasta to your salad!

Pasta-salad

Aside from nice portion of protein, I often add whole wheat pasta to my salad to make sure my plate is balanced. Incorporating carbs into your diet won’t make you fat. Personally, I eat complex carbs 4 times a day (whole wheat bread, pasta, rice, crackers, etc.). #cocomademedoit #keepitsimple #cocofitness

Most delicious salad

Salad

and soooo simple to make! It’s by far one of my favorite salads. I eat it 2-3 times a week, accompanied by protein and complex carb.   🥗 Green lettuce (not romaine lettuce) Cream (I use 5%) Green onions Salt (not optional)  Pepper #cocomademedoit#keepitsimple#cocofitness

Taco Salad

Taco-Salad

I think I missed #tacotuesday yesterday 🙃 but here’s a delicious and simple taco salad. 🌮 🌮 🌮 🌮 🌮  I just throw in anything that feels like Mexican cuisine to me: Lettuce  Tomatoes Green onions  Broken taco shell  Ground turkey, cooked with tacos seasoning  Grafted cheese  ➕  Dressing: Salsa + plain Greek yogourt

Pina Colada

pina-colada

Protein snack. 🤗 I always add a serving of protein with my snacks. 💡 However, I am not a fan of protein powder or any protein bar. So here’s an idea for ​​a simple and delicious snack. ▫️Plain Greek yogurt ▫️Mandarines (in water or juice) ▫️Fresh pineapple ▫️Unsweetened coconut flakes 👉🏼I mix the Greek yogurt […]

Veggies + cheese

Veggies-cheese

Everything that comes with cheese is delicious … even celery. Ohh…and a tall ceasar is also very tasty with celery. 🙃 #butitsmonday #cocomademedoit #keepitsimple #cocofitness