Workout Magazine

Eggs are one of our favorite ingredients to use in the kitchen. They can take any meal to the next level, be it breakfast, lunch or dinner. Try topping a sandwich or salad with a poached egg, smashing some hard boiled eggs with yogurt and mustard for a lighter egg salad sandwich or chopping up whatever veggies are left in the fridge and whisking them into an omelet for a satisfying breakfast-for-dinner. When it comes to cooking with eggs, the possibilities are endless.     While the whites of an egg do contain some nutrients (riboflavin and selenium), most of the good stuff is packed into the yolk. Here, you reap the benefits of Vitamin D, which is essential for strong bones and proper immune function, choline, which aids in cellular function and plays an important role in fetus brain development during pregnancy, and lutein and zeaxanth, which are antioxidants that help slow the process of macular degeneration.  The nutrient-rich, high-protein content of eggs ma...

Especially with the change of seasons, your body will thrive when fueled with nutrient-dense foods that help ensure its cells get enough oxygen to support a healthy, active lifestyle; your body will boost its natural ability to remove waste products and excess sodium with a healthy mix of vitamin and mineral content it needs for proper cell and liver function; and, of course, your body will produce energy throughout the entire day. The last weeks of winter often lack in fresh fruits, vegetables, and greens, but a lightly-cooked green soup, loaded with healthy ingredients, is just what you need to power your energy levels .  Green vegetables and dark leafy greens are a great choice when it comes to supporting the health of your body. Broccoli and its cruciferous relatives (kale, cabbage, Brussel sprouts) contain sulphur compounds and omega-3 fatty acids, which may offer powerful anti-inflammatory action, possibly reducing the risk of devel...

If you’re looking for a decadent yet healthy family breakfast, you’ve come to the right place. If you find yourself rushing around during the week with not enough time to spend on anything more for breakfast than a quick smoothie or some oats (both of which are awesome options and I hope you are in the habit of making sure you fill yourself with good nutrients every morning), then take some time out on the weekend to get a little more indulgent. Another great quick breakfast option that's easy to prep ahead of time:  Protein Power Quinoa Egg Breakfast I love tinkering around in the kitchen when I have the time, so these breakfast burritos with eggs and sweet potatoes are right up my alley, but why not get your partner or your kids or the rest of the family involved too? It will speed up the process – because you will start getting really hungry when you’re prepping these ingredients! – and it’s a great time to spend chatting, laughing an...

We eat this in our house all the time - it's one of our favorite dishes because it's so versatile, easy & healthy. Mexican food can be very healthy with its fresh produce, fiber, protein and nutritious spices, all in all being low in fat and high in nutrients. You’re doing your heart health a big favor, and Mexican food can even be slimming – especially when you make it yourself and you know exactly what’s going into it. You’ll find essential vitamins and minerals, immune boosting properties, fiber, protein and more in this healthy dinner idea that can keep your whole family happy (even the pickiest of eaters). All of these nutrition perks contribute towards improving your energy levels, keeping your muscles and tissues healthy, strengthening your bones, lowering your blood pressure and cholesterol, improving your circulation and relieving congestion, among other health benefits. Good reads: Struggling to lose weight? What might be happe...

It’s one of my favorite meals to have on a weekday and it also makes for a great weekend brunch. Totally customizable depending on the season & your own tastes, wraps are something you can never get tired of. The basics of assembling the perfect wrap lies in the macronutrient ratios of ingredients. It is very important to incorporate good quality fats, carbs and protein into each meal for optimum nutrition and digestion. So whenever you're building those fast and delicious wraps, be aware of this principle. Love sweet potatoes? Try this dish:  Roasted Sweet Potato, Cauliflower and Barley Salad In this version we are heavy on veggies and healthy fats. We have nutrient-dense dark leafy greens which are packed with minerals and vital nutrients. We also have sweet potatoes which are good source of complex carbs, extra fiber and antioxidants. We get good quality fat and protein from the avocado and also the yogurt, which is rich in probiotics, too. Such a wonderful and...

Sweet potatoes are one of our go-to ingredients in the kitchen – their versatility, ease of use, delicious flavor, and wide range of nutritional benefits mean they can brighten just about any dish.  Sweet potatoes are also high in Vitamin A, which plays an important role in vision, as well as proper bone and immune system development; Vitamin C, which is essential for healthy tissue development and healing wounds; and manganese, which helps the body process nutrients and keep blood sugar low. This, paired with sweet potatoes’ low glycemic index, makes them a good dietary choice for diabetics.  *If you don't like sweet potatoes, you can easily recreate this recipe with any kind of potato you like. Love sweet potatoes? Check out this  Healthy packed lunch idea - Quick & easy to-go lunch The healthy perks don’t stop there. Sweet potatoes are a good source of fiber, which helps keep you feeling fuller longer. The nutrient-dense tuber is...

There aren’t many people who don’t love pasta. This is to a certain extent true and we should be aware of our intake of refined carbohydrates, but pasta can actually be a nice addition to a balanced diet especially if made with minimal processing and quality ingredients. If you can’t find fresh pasta in your grocery store you can definitely buy a packaged one. What’s important to look for that it is made of whole grain instead of refined. And if you deal with gluten intolerance, you can still use variations of the product (made with rice, quinoa, etc) to try to stick to a gluten-free version for optimum health and digestion. A lovely and flavorful option is buckwheat pasta, which is my suggestion for this recipe.  Although it contains “wheat” in its name, buckwheat is actually a seed and is totally gluten-free. It is also high in important minerals and vitamins like manganese, copper, magnesium and fiber. It has such a fantastic nutty flavor ...

The role that nutrition plays in ADHD is, as is true with most other illnesses and afflictions, grossly underestimated. Conventional medicine tends to prefer pills when it comes to the treatment of almost all health conditions; there’s less money in advocating a clean diet & exercise than there is in an expensive prescription drug that needs infinite refills. The downside is that a lot of the drugs are potentially very dangerous, and they really only partially (if you’re lucky) address the symptoms. Using nutrition to treat attention deficit disorder is by far and large the safer and more effective way to lessen the symptoms. Keep reading to learn more about how to build the ideal ADHD diet that can help eliminate or reduce symptoms to a point where they are manageable. “Let Food Be Your Medicine and Medicine Be Your Food” Hippocrates had it right. Lean protein – Lean meats, eggs, a large variety of nuts, beans (also a fantastic source of fiber), chee...

How many times have you sat around at a gathering of family or friends watching your or someone else’s kids run in circles, roll around on the ground, and just play for hours on end without tiring? There’s probably a 99% chance that you or someone else around you made the statement “I wish I had that much energy!”. I’ve done it, as I am sure almost everyone has. But a few years ago I had a light bulb moment. The key difference between “kid” and “adult” fitness My light bulb moment came while at one of those family gatherings as I was sitting in my chair with the other adults watching my cousin-in-law’s children chase each other around like they were on crack. At the time I had a middle-aged client whose main goal was to feel younger and more energetic. Well, someone said something about wanting to bottle the kid’s energy and sell it and it hit me like a ton of bricks. The reason kids are so energetic has a lot to do wit...