5 Reasons to Get Outside 🌲

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Living in Ottawa we’re so lucky to have tons of beautiful bike routes, trails and hikes right on our doorstep in the Gatineau Park.

Summers are fleeting here in Canada and we need to make the most of them while we can! I personally love biking to the gym whenever I can, hiking new trails, and taking our pup for long walks and, of course, patio season for delish food and drinks in the summer months.

Here’s 5 reasons you should get outside daily for your health:

  1. Being outdoors can increase energy and productivity. Skip the second coffee at work and take a walk outside on your lunch break, you’ll get back feeling more energized for the second half of your day!

  2. Feeling irritable and anxious? Studies show being outdoors shifts our mood and makes us more positive and happy. Take a long walk outside to clear your mind.

  3. Spending time outside has been found to be a natural stress reliever and in turn can lower blood pressure and decrease cortisol levels associated with stress. Eat dinner outdoors, sit outside to read or even watch a movie you’ll instantly feel more zen.

  4. Getting some sunshine gives us a daily dose of vitamin D that helps maintain bone strength and immunity. Aim for at least 20 minutes of safe sun exposure daily.

  5. Tired of your regular workout routine at the gym? Take advantage and hike, run, bike or do circuits outside!

Make sure to wear your sunscreen, pack lots of water and bring a snack or two like my delicious and simple Coconut Bliss Protein Balls 🤩


For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Services page.

~ K

Watermelon, Feta & Mint Salad

Big, fresh, fruity salads are a go-to for us in the summer months. Watermelon is so sweet and flavourful this time of year and it makes a great salad paired with salty feta and refreshing mint.

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INGREDIENTS

1/2 medium sized watermelon, cubed

3 - 4 mini sweet peppers, sliced

1/4 cup fresh mint, finely diced

1/4 cup feta, crumbled

Drizzle balsamic vinegar and olive oil

  • other optional ingredients: blueberries, strawberries, mini cucumbers diced, arugula, red onion


For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Services page.

~ K

Coconut Bliss Protein Balls

These have to be one of my all time favourite protein balls (coconut is literally the key to my heart) 🤩

They’re super easy to make and are a great snack when you’re on the go!

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INGREDIENTS

2 scoops vanilla protein ( I use Genuine Health Organic Fermented Vegan Proteins+)

1.5 cups pitted dates

4 tbsp tahini

2 tbsp unsweetened coconut flakes

1 tbsp ground flaxseed

METHOD

Place all ingredients in a food processor and pulse until dates have completely been ground up.

Add in a couple spoonfuls of water to make the mixture more sticky.

Remove from food processor and roll into balls, I like to keep them about an inch and a half.

Roll them through some coconut flakes or raw cacao.

Store in an air tight container in the fridge.



For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Services page.

~ K

Raspberry Mango Smoothie Pops

Beat the summertime heat with some healthy, low sugar protein smoothie popsicles.

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INGREDIENTS

1 scoop Genuine Health Vanilla Fermented Organic Vegan Proteins

1 cup plain organic yogurt

1/2 cup coconut milk

1 cup fresh or frozen raspberries

1 cup fresh or frozen mango

METHOD

Place all ingredients in a blender and blend on high for a minute or so.

Pour out into popsicle molds and freeze for 4 hours.

Enjoy all summer long!



For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Book Now page.

~ K

Zucchini Banana Bread

I hope you love this simple, healthy zucchini banana bread recipe!

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INGREDIENTS

2 ripe bananas

2 eggs

1 medium zucchini (equal to 1 cup grated)

1 drop liquid Stevia extract - I’m using Pure-le Natural

1.5 cups all purpose flour - I’m using Oak Manor organic flour

1 tsp baking soda

1/2 tsp baking powder

1/2 cup semi sweet chocolate chips - I’m using Camino

Pinch of sea salt

METHOD

Pre-heat oven to 350. Lightly grease a baking dish, I like to use coconut oil or grass fed butter.

Finely grate zucchini into a cheese cloth then ring out as much liquid as possible. Should make a cup of grated zucchini.

In a bowl, mash bananas then whisk in eggs, add a drop of stevia and grated zucchini.

Add dry ingredients and mix until everything is nicely incorporated.

Fold in chocolate chips, reserving a few for topping.

Pour into baking dish and bake for 40 minutes.

Let rest for 10 minutes once removed.

Enjoy!

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For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Book Now page.

~ K