http://www.simplifiedwellnessandnutrition.com/

Simplified Nutrition & Physical Wellness, Moose Jaw, SK (2025)

06/29/2024

S'MORES ENERGY BALLS

The perfect summer snack to keep you going all day long.

INGREDIENTS (makes 12 balls. Macros per ball: 130 cals, 5 g protein, 14 g carbs, 6 g fat)

1 cup old-fashioned oats
1/2 cup nut butter of choice, softened
1/4 cup chocolate protein powder 1/4 cup honey or maple syrup
1/2 cup mini chocolate chips
1/4 cup mini marshmallows
1/3 cup crushed graham crackers
1/2 teaspoon vanilla extract
A pinch of salt
1-2 tablespoons of water or milk (if needed for consistency)

DIRECTIONS

Add oats, nut butter, protein powder & honey or syrup to a medium mixing bowl. Mix until thoroughly combined.

Add the rest of the ingredients to the bowl & mix again. Add water or milk if the mixture is too dry.

Using a cookie scoop or spoon, scoop dough into balls and roll to form. Place in an airtight container in the fridge until ready to eat.

PS my cookbook Fresh & Fit Summer Recipes is now available. 30 delicious & nutritious recipes to enjoy for any summer occasion. Head to the link in my bio to order!

03/27/2024

MINI EGG ENERGY BALLS

A quick, filling snack that can be made with foods you already have on hand.

As a nutrition coaching client mentioned in their last check in, it's Mini Egg season! So why not pair the sweet and fun spring time candy with filling oats, protein powder, and always delicious peanut butter?!

Serving is 2 protein balls; per serve: 250 cals, 11 g protein, 23 g carbs, 14 g fat

INGREDIENTS
1 1/2 cups rolled oats
1 cup natural peanut butter (or other nut butter)
1/4 cup maple syrup (add more if mixture is too crumbly)
1 scoop vanilla protein powder
1/3 cup Micro Mini Eggs
1 teaspoon vanilla extract
1 teaspoon sea salt

DIRECTIONS
Add all ingredients into a ball and mix until combined. Using a cookie scoop, portion out dough and roll into a ball. Store in fridge in an airtight container for up to 5 days.

Makes approximately 20 balls.

Save this recipe for the next time you need a quick pick me up snack that won't let you down

02/19/2024

HIGH PROTEIN CHOCOLATE PUDDING (with a hint of peanut butter)

A chocolate pudding so rich and creamy, you won’t even know it’s high protein.

Cottage cheese and Greek yogurt are great foods to use when trying to up your protein intake.

And this recipe is so quick and simple, you’ll definitely be adding it to your next meal prep.

The recipes are the same, other than swapping cottage cheese for Greek yogurt (and vice versa).

Greek yogurt recipe: 340 cals, 52 g protein, 19 g carbs, 3 g fat

Cottage cheese recipe: 335 cals, 50 g protein, 21 g carbs, 4 g fat

INGREDIENTS

1 cup low fat Greek yogurt OR low fat cottage cheese
1 scoop chocolate protein powder
1 teaspoon maple syrup
1 teaspoon vanilla extract
1/2 tablespoon PB2
1/2 tablespoon cocoa powder
1/2 teaspoon sea salt
Sprinkle of cinnamon

Add all ingredients to a bowl and mix well. If you’re making the cottage cheese recipe and want it smooth, add ingredients to a blender and mix.

Can prep multiple servings ahead of time and store in the fridge in an airtight container for up to 5 days.

Save this recipe for later!!

01/15/2024

MY KITCHEN STAPES

I have a confession to make....I haven't done a full on meal prep in MONTHS. Normally I would spend a few hours in the kitchen on Sundays cooking, weighing & measuring, and putting all of my meals for the week into nice little containers.

But I can't remember the last time I did that. And let me tell you WHY:

1. My husband doesn't like leftover. He'll eat something once or twice and then that's it.

2. Life has been very hectic lately, and I just didn't have the mental energy to spend that much time of what little weekend I have in the kitchen.

3. I've been lacking creativity and just haven't been wanting to spend much time cooking.

And this is OK! I've found another way of staying on track that works for me.

So what I've been doing is keeping my kitchen staples in stock at home. They're foods I enjoy and are so easy to mix and match to make a variety of meals, while only cooking/prepping a few things.

Keeping things simple has made such a difference for me. Find the foods you and your family enjoy and have them on hand so you're ready for every meal.

*BONUS TIP: cook 2-3 protein sources, 1-2 grain/carb sources, and have some fruit and veg prepped (love frozen for this), and mix & match throughout the week for quick & delicious meals.

12/10/2023

Macro tracking is just a tool. No more, no less.

While it's great to help bring awareness to your portion sizes, what macros are in certain foods & how much you'll need to eat to hit your goals, it is by no means something that you need to, or should, use in every situation for the rest of your life.

I mean, that sounds exhausting & like absolutely no fun, right???

There will be times when you won't be able to track or won't even WANT to track. And that is totally ok. It's even good for your mental health to take a break from tracking.

Especially during the holidays when you just want to relax & enjoy your holiday meals & get togethers. You shouldn't be so stressed out about staying "on track" that it takes all the fun out of your event.

Buuuut, you also probably don't want to get out of control & lose all of the progress you've made.

So, here are my top 5 tips for making the most of this delicious holiday season, while also keeping your nutrition goals in mind:

1. Don't graze

2. Make a balanced plate

3. Pay attention to hunger cues

4. Don't go to your event hungry

5. Don't stress!!!!

How do you navigate the holiday season? Are you a:

a) "worry about it in January" kind of person?
b) "moderation is key" kind of person?
c) "always on track" kind of person?

Let me know in the comments!!! 👇🏻👇🏻👇🏻

12/02/2023

Skip the coffee shop line and cozy up with this easy to make GINGERBREAD OAT CHAI LATTE.

This Starbucks copycat has all the delicious seasonal spices and creamy texture you love, with wayyyyy less fat and sugar.

A Starbucks grande has 300 calories and 54 grams of sugar 😳

This version has 130 calories and only 5 grams of sugar!

INGREDIENTS (makes 1 serving)

2 chai tea bags
1 cup water
1/2 teaspoon vanilla
1/4 teaspoon cinnamon
1/4 teaspoon ginger powder
1/8 teaspoon cloves
dash sea salt
squeeze of liquid stevia
3/4 cup oat milk
dash of pumpkin pie spice
(adjust seasonings to preference)

DIRECTIONS

Heat 1 cup of water either on the stove or in the microwave. Add tea bags, vanilla, cinnamon, ginger, cloves, sea salt and stevia to a mug. Pour hot water overtop, stir, and let sit for 5 minutes. Discard tea bags.

While tea is steeping, pour oat milk into a different mug and heat in microwave for 1.5 minutes (depending on microwave). Once hot, froth until desired consistency.

Pour oat milk overtop of chai, sprinkle with pumpkin pie spice and ENJOY!

SAVE this post for the next time you're craving a delicious holiday drink, without the big sugar crash!

11/20/2023

This is why the saying "eat less, move more" is not always correct!!!

When my client came to me they were looking to change their eating habits to feel better and lose fat.

She was regularly eating below 1200 cals per day and not getting in much activity.

In this case, the plan was to EAT MORE and move more:

✅ calories & protein are up with a focus on whole foods
✅ strength training 2x per week
✅ goes for walks "on purpose" 😆
✅ more than doubled water intake

The inches are coming off, she's stronger, and is learning so much about herself & that how you take care of yourself impacts all aspects of life.

You don't need to make drastic changes to your life to see results. Being consistent with the basics & doing what is best for YOU, as an individual, is what will get you the results you're after.

If you're ready for results like this but you're not sure where to start or what the best strategy for YOU is, then fill out a nutrition coaching application (link in bio) to get started today!!

11/10/2023

CHIPOTLE CHICKEN BURRITO BOWL

When it comes to prepping quick & satisfying meals, you cannot go wrong with a bowl.

Cook it up fresh, then pack away the leftovers into individual containers for an easy grab-and-go meal to keep you going all day!

CHIPOTLE CHICKEN INGREDIENTS (serves 4. Per serve: 270 cals, 30 P, 3 C (6 g fibre), 15 F)

1 1/2 lbs boneless, skinless chicken thighs
1/4 cup adobo chipotle sauce (or 2 chipotle peppers in adobo, blended)
2 tablespoons garlic paste (or 4 cloves)
1 tablespoon olive oil
1 teaspoon each ground cumin, oregano, chilli powder, onion powder
Approx 1/4 cup water to thin

DIRECTIONS

Place all ingredients, except chicken thighs, into a blender or food processor and blend until smooth.

Add chicken to a bowl or freezer bag and cover with sauce. Marinate in fridge at least 4 hours or overnight.

Add a small amount of olive oil to a large frying pan and add chicken. Cook 3-5 minutes on each side, or until chicken is cooked through and no longer pink.

Move to a cutting board and use 2 forks to shred. You can also use a stand/hand mixer, but I find it can make a bit of a mess.

FOR THE BOWL: (490 cals, 35 P, 42 C, 19 F)

Add to a bowl: 1/4 of the chicken, 1/2 cup of cooked rice, a handful of lettuce, 1/4 cup diced bell pepper, 1/4 cup black beans, 2 tablespoons guacamole, 2 tablespoons salsa. Drizzle leftover sauce from cooked chicken over bowl.

TO MAKE FOR MEAL PREP:

Layer from bottom to top:
Chicken, sauce, rice, beans, peppers
Then guacamole & salsa
Add Lettuce to top.

To reheat: heat chicken, rice & beans. Then add the rest of the ingredients.

ENJOY!

Follow .simplifiedwellnes for more simple, delicious meal prep recipes

11/05/2023

CINNAMON VANILLA BAKED PROTEIN OATS

If you prefer something sweeter for breakfast, then these baked oats are for you!

They're so easy to make it'd be a mistake NOT to make these for your next meal prep.

Keep things interesting and switch up your toppings. Anything goes with this versatile base (my favourite is crunchy natural peanut butter and chocolate hazlenut spread)

INGREDIENTS (serves 6. Without toppings: 270 cals, 20 P, 29 C, 8 F)

Dry:
3 cups old fashioned rolled oats
2.5 scoops vanilla protein powder
1 teaspoon baking powder
1 teaspoon sea salt
1 tablespoon cinnamon
dash of nutmeg

Wet:
3/4 cup egg whites
2 cups unsweetened almond milk
3 tablespoons olive oil
1/4 cup maple syrup

DIRECTIONS

Preheat oven to 350°. Lightly spray a 9x13" baking dish with olive oil and set aside.

In a medium bowl, mix dry ingredients together. In a separate large bowl mix wet ingredients together.

Gently pour dry ingredients into wet ingredients and mix together. Pour into baking dish and gently shake to spread out the oats evenly.

Place in oven and bake 40-45 minutes, or until a toothpick comes out clean.

Enjoy warm, or cool completely before storing in fridge in an airtight container for up to a week.

Store in freezer up to 30 days.

Follow .simplifiedwellness for more quick and nutritious recipes.

10/30/2023

BREAKFAST FLATBREAD PIZZA

This cheesy, crispy flatbread pizza is the perfect way to enjoy your favourite breakfast foods in a quick, grab-and-go meal.

It takes less than 10 minutes to throw together. Just assemble, toss in the oven, and finish getting ready while it bakes.

OR prep a few ahead of time and keep on hand for those busy, rushed mornings.

INGREDIENTS (serves 2. 330 calories, 22 g P, 25 g C, 15 g F)

1 pre made flatbread (I used O'Doughs multigrain flatbread)
1/2 cup low fat shredded cheese
3 slices deli ham, diced
1 handful of fresh spinach, chopped
2 whole eggs
Italian seasoning, salt & pepper to taste
Drizzle of sriracha (optional)

DIRECTIONS

Preheat oven to 400°. Place flatbread on baking sheet and place in oven while it's preheating (if flatbread is frozen).

Use cheese to make a wall around the outside of the flatbread. This will help to keep the eggs from running off the edge. Don't worry if some runs though!

Once cheese is placed, spread ham and spinach evenly on flatbread. Season to taste.

Crack eggs and gently place on top of flatbread. Add more seasonings if desired. Carefully place in oven for 15 to 20 minutes, or until egg whites are firm and yolk is to desired doneness.

Remove from oven, cut into squares and enjoy!!

If making for meal prep, let cool fully before placing in the fridge.

Enjoyed this recipe?? Follow .simplifiedwellness for more simple, delicious, healthy recipes.

10/26/2023

5 SIMPLE STRATEGIES TO INCREASE YOUR PROTEIN INTAKE 💪🏻

Protein is often the one macronutrient that is the most under consumed and the one that has the BIGGEST effect, whether you're looking to lose fat, increase muscle, have more sustained energy throughout the day, and feel fuller for longer.

It may seem complicated to increase your protein, especially if you're so used to under consuming it. So here are my TOP 5 STRATEGIES to increase your protein:

1. INCREASE THE PROTEIN SOURCES YOU'RE ALREADY EATING - it doesn't have to be complicated. Just add more of what you're already eating. Example: if you're having chicken breast for supper, simply add another portion of chicken to your plate.

2. PLAN YOUR MEALS AROUND AROUND A PROTEIN SOURCE - start planning your meals by starting with your protein source. Then simply add the rest of your food to compliment it.

3. WHEN EATING OUT, MAKE SURE YOU HAVE A SOURCE OF PROTEIN - if you want to order a dish that doesn't have a protein source, simply add one on. Example: adding grilled chicken or shrimp to your pasta.

4. MAKE SURE YOUR SNACKS HAVE A SOURCE OF PROTEIN - it's easy to grab a quick muffin or granola bar when you're hungry. But if your snacks lack protein, chances are you'll be hungry again before you know it. Grab a low fat cheese string, Greek yogurt cup, or a couple slices of lean deli meat to your snack.

5. SUPPLEMENT IF NECESSARY - It's totally ok to add things like protein powders, bars, and shakes to your diet. But a protein supplement is just that - a supplement, and shouldn't be used in place of whole food sources for every meal. Aim to have an absolute max of 2 protein supplements per day.

If you're looking to take your health journey to the next level and are curious about how to so it with macros, then click the ✨ LINK IN BIO✨ to fill out an application for 1:1 nutrition coaching today! Only 3 spots remain!!

10/23/2023

BANANA PUMPKIN CHOCOLATE CHIP MUFFINS

These are my absolute favourite muffins. Combining the flavours of banana AND pumpkin really takes them to the next level.

I always make a double batch and throw the extras in the freezer in case of a muffin emergency (those are real, right?)

For an extra protein boost, pair with low fat vanilla Greek yogurt.

INGREDIENTS (makes 12. Per muffin: 190 calories | 3 g protein | 25 g carbs | 9 g fat)

Dry:
1 1/4 cup all purpose flour (I use 'sRedMill 1:1 Gluten Free)
2 heaping teaspoons pumpkin pie spice
1/2 teaspoon salt
1 teaspoon baking soda

Wet:
1 over ripe banana
3/4 cup pumpkin pureé
2 large eggs
2 tablespoons maple syrup
1/3 cup packed brown sugar
1 teaspoon vanilla
1/4 cup olive oil

Other:
1/2 cup semi sweet chocolate chips

DIRECTIONS:

Pre heat over to 375°.

Mix dry ingredients in a bowl. In another bowl, mix wet ingredients.

Then add dry ingredients to wet, and mix gently until just combined.

Add in chocolate chips and fold in gently.

Pour batter evenly into a greased or lined muffin tray.

Place in oven for approximately 20 minutes, or until a toothpick comes out clean.

Cool for 10 minutes before placing on rack. Cool completely before storing.

Like this recipe?? Save and share it for later!

10/19/2023

CHOCOLATE COCONUT OVERNIGHT OATS

These overnight oats are the perfect breakfast or snack to have on hand when you know you're going to be having a busy week.

They take less than 10 minutes to prep & keep well in the fridge, so you never have to rush out the door on an empty stomach.

INGREDIENTS (for 1 serving)

1/2 cup rolled oats
1 tablespoon chia seeds
2 tablespoons chocolate protein powder
1 tablespoon cocoa powder
2 teaspoons unsweetened shredded coconut
3/4 cup unsweetened almond milk
1/2 tablespoon maple syrup
Pinch of sea salt

Add all ingredients into an airtight container and shake to combine. Let sit in the fridge for a minimum of 4 hours before eating.

Enjoy!!

Follow .simplifiedwellness for more quick & delicious recipes

10/13/2023

CONFUSED ABOUT HOW TO START TRACKING YOUR MACROS??

Macro tracking can be a great tool to help you understand how much you're eating & how to eat to reach your goals, without sacrificing your fave foods!

Whether you want to increase your energy levels, lose fat &/or gain muscle, tracking your macros will get you there more efficiently than if you're just winging it.

Remember, if you're not assessing, you're guessing.

Swipe to find out my TOP 5 TIPS for getting starting on your macro tracking journey.

And as always, if you're looking for more guidance & accountability when it comes to reaching your goals, click the LINK IN BIO to find out how my custom 1:1 nutrition coaching can help.

10/03/2023

SAVOURY COTTAGE CHEESE DIP

Ditch the high fat dips that make you feel heavy and tired.

This Savoury Cottage Cheese dip is so smooth and creamy you wouldn’t even know it has only 65 calories (but packs in 9 grams of protein) per serving.

INGREDIENTS (serves 6. Approx 1/3 cup per serve)

1 cup low fat cottage cheese
1/2 cup low fat Greek yogurt
1 tablespoon of lemon juice
3 cloves of garlic
1 teaspoon of dried basil
2 teaspoons of dried parsley
1/2 teaspoon of dried dill
1/2 teaspoon of onion powder
1/2 teaspoon of cayenne powder
Salt & pepper to taste

Add all ingredients into a blender or food processor. Blend until smooth. Adjust seasonings as desired.

Enjoy with crackers and raw veggies.

Follow .simplifiedwellness for more quick and healthy recipes

09/10/2023

If you want to improve your nutrition you may be thinking that that means you have to live a life of plain, boring foods.

But I’m here to tell you that is not the case AT ALL!!

With a little planning and creativity (and Pinterest), you too can eat amazing, delicious foods that support your goals.

My favourite way to add a ton of flavour without all the calories is by using a variety of herbs, spices, and marinades.

For my meal prep this week I made:

Snack #1 - brownie protein bar & an orange 🍊

Breakfast - chicken, bacon, ranch breakfast pizza 🍕

Lunch - slow cooker deconstructed “stuffed” peppers with steak 🥩

Snack #2 - hard boiled eggs and pineapple 🍍

Supper - maple balsamic marinated chicken with roasted beets, carrots & green beans 🥕

I hope this menu gives you a little inspiration to experiment with different flavours so you can get the most out of your meals.

Double tap if this makes you hungry 😋

Simplified Nutrition & Physical Wellness

06/29/2024

03/27/2024

02/19/2024

01/15/2024

12/10/2023

12/02/2023

11/20/2023

11/10/2023

11/05/2023

10/30/2023

10/26/2023

10/23/2023

10/19/2023

10/13/2023

10/03/2023

09/10/2023

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