Fitness and Nutrition Coach

A lot of people ask me what they should eat after a workout, so here's an example of what I ate for lunch today after my weights session: - 1 serving of protein (200g baked salmon) - 1 serving of vegetables (steamed asparagus) - 1 serving of carbohydrates (steamed potatoes) - Condiments (salt & extra virgin olive oil = minerals and good fat) - Sauerkraut (gut healing) These macronutrients are foods that provide us with energy - and are essential after exercise: Protein help u

Today I want to share with you one of my top tips to ensure that you have a source of clean food at home ready for when you are either pressed for time or were not planning to cook ... and it is to keep some good quality already-cooked FROZEN meats in your freezer at all times. My first choice is Applegate Organics sausages. They are fully cooked, so all I have to do it take them out of the freezer and place them straight into a frying pan for 10 minutes till they fully thaw.

It’s that time of the year again when we reunite with family, friends and loved ones to celebrate the Christmas holidays. This is a time to rejoice, reconnect, reunite and restore – but also a time for over-indulgence. Eating and drinking take center stage, sometimes at the cost of all the hard work you have put in during the rest of the year to stay fit and trim! Fear not! Here are my top tips on how to stay lean and healthy during the holiday season. The good news is that y

Mirko Fit Foodie recently delivered a Fit Foodie Talk on "How to Eat for Weight Loss" to a packed house at Core Fitness Physiotheraphy and Pilates. This 90-minute interactive session discussed how anyone can enjoy wholesome delicious food in large, satisfying portions – and still achieve weight loss goals. Among the topics addressed include: What affects your metabolism and what hinders weight loss How to find ‘hidden ingredients’ and added sugars in food labels Why calorie-c

Fitness is more fun – and often more successful – when it’s social! Why shouldn’t eating better be any different? As a Nutrition Coach, I offer both 1-on-1 coaching as well as Group Coaching. While individual counseling is certainly beneficial, for some clients, a group format can be equally - if not more - effective! A study from the Journal of the American Medical Association (JAMA) found that participants in a group nutrition program lost 3X more weight than those going at

Guacamole Ingredients: 2-3 ripe avocadoes A handful of cherry tomatoes Juice of 1 lemon 2 tbsp of vinegar Salt, pepper and paprika to taste Optional: 1/2 onion Combine the avocados, cut tomatoes, onion (optional), lemon, vinegar and spices and mix in a blender or by hand in a bowl. Simple! (The avocado seeds you see in the photo are for preventing browning before serving) Chocolate Squares Ingredients: 1/3 cup of cacao butter (I get mine from iherb.com) 1/3 cup of cacao powde

A client in the investment world - and fellow salmon-lover - recently flagged this to me: The price of salmon has surged to the highest to the highest in 30 years! When salmon is more expensive than ever - where else can you get your dose of fish oil? My answer: Get your good fats from mackerel‬, ‎sardines‬, ‪trout‬ and ‪herring‬ - without paying an arm and a leg for it! #‎paleo‬ ‪#‎paleolife‬ ‪#‎fishoil‬ ‪#‎primal‬ ‪#‎sealice‬ ‪#‎bloomberg‬ ‪#‎fish‬ #Fishoil #Salmon #Healthy

Great little video from TED-Ed (5 minutes) explaining ‪#‎Carbohydrates‬ - what they are and how they affect our body. Often my clients ask me whether they should eat carbs or not. My answer: Eat carbs from whole foods whenever possible! Ditch the white breads and sodas! And eat your veggies and fruit (in moderation). How do carbohydrates impact your health? - Richard J. Wood The things we eat and drink on a daily basis can impact our health in big ways. Too many carbohydrates