Alysha Coughler RD

12/05/2024

Check out this amazing master class this coming Sunday on Unlocking the Gut-Weight-Metabolism Connection

Unlock the secret to good health in our upcoming MASTERCLASS "Think Beyond Calories: Unlocking the Gut-Weight-Metabolism Connection." Learn how to stop the endless cycle of counting calories and restrictive eating by focusing on the real drivers of your metabolism.

04/25/2024

Snack attack! 14g protein in 1/3 cup for a salty hit

Seapoint Farms Dry Roasted Edamame, Sea Salt, 27 Ounce

04/25/2024

Curious about plant-based protein?! Edamame is an underrated source

Make this salad for lunch or meal prep and have it chill in the refrigerator for the week.

11/25/2023

The starting of a new challenge with 🏃🏼‍♀️🏃🏻‍♂️ shoutout to for an awesome event and for all the coaching to get there.

11/08/2023

Sometimes all you need to bring down your stress levels is good people, delicious charcuterie (or other food) and a change of scenery. Thankful for amazing friends and memories!

10/25/2023

Halloween candy got you going crazy?! Instead of telling yourself no and avoiding it only to binge when you finally give in, intentionally incorporate it into your day to prevent that deprived feeling. My go to is vanilla or plain Greek yogurt with some berries and chopped mini chocolate bar on top. Other ideas - top overnight oats with your favourite treat or swap some gummy candy in for your normal Intra-workout carb source. Happy Halloween!

10/23/2023

Happy Monday! I recently challenged myself along with a few clients to eat more meals mindfully without any distraction. We all have busy lives and it’s easy to fall into the trap of eating while working or habitually snacking while watching TV at nighttime. Instead, the goal is just tasting and savouring the food, truly being present in the moment. It might sound like a super simple challenge, but in today’s age - it’s easier said than done

10/19/2023

Once upon a time, not that long ago, if someone would have offered to make a dinner for me I would have declined out of fear. Fear that I couldn’t control the macro content and what went into it. I would freak out that the meal wasn’t the perfect macros. Now I welcome those meals, knowing that someone is trying to do it to show they care about me. That one meal isn’t going to throw me off track, especially since I know the rest of my day is on point. This can also pose as an opportunity to collaborate on a meal or educate if you are heading towards a specific meal. Here are some awesome meals made for me while I was bared by studying.

10/01/2023

It’s Sunday - which means it the unofficial day of meal prep for the week ahead. I don’t know about the rest of you but I’ve been feeling uninspired by the same old chicken + rice + broccoli that I see everywhere. Not only would that leave me unsatisfied but also potentially leading to me ordering a meal instead and creating food waste. Not to mention all the time to cook everything! Channel your inner kid this week and try creating your own lunchable! These were such a treat as a kid and now have become a staple in my busy life. It’s an as easy as protein (Natural selection deli meat, smoked or marinated tofu, tuna salad, high protein cheese, Greek yogurt dip, edamame) + healthy fat (cheese, nuts, hummus, guacamole) + carb (crackers, pita, baked chips, corn tortillas, roasted beans) + fruit/veg. Rotate your choices each week for variety and voila! Meal prep done!!

08/31/2023

How colourful is your plate? It might seem like an irrelevant question to your goals. But adding colour can help 2 fold. 1 - more colour increase the vegetables which help with boosting vitamins/minerals for our immune system and workout recovery, not to forget about more veg = more fibre and a more filling meal. 2 - more colour increases the visual appeal of the new. We eat with our eyes first!! We are in peak harvest of produce season so challenge yourself this week to change what your plate looks like!

08/23/2023

How good are you at advocating for yourself when it comes to food, health and lifestyle? A lot of us are crippled by the fear of being judged for asking questions at restaurants when you have allergy/ intolerances, or afraid to say you don’t drink alcohol. It’s time to speak up for yourself! This goes for the desire to make plan earlier so you can jog to bed at a decent hour, or asking a friend to do something active instead of your usual drinks/food. I know it’s scary but once you get use to speaking up it gets easier.

08/18/2023

If you would have asked me how I felt about having all this food in front of me 10-15 years ago I would say I was anxious and felt out of control. Constant restrictions because of digestive symptoms in conjunction with the fear of weight gain made me over eat in social gathering to a point of over fill further making the issues worse. The biggest change? Seeing good as food. There is no good or bad food. It’s just macro and micro nutrients. Listening to my body. It might seem like a given, but how often do you really check in with your body to see what it needs?! It can tell you a lot during the day and at meal times. Now how do I feel with this food in front of me? Grateful! Excited! Savouring and critiquing every bit. Knowing that when I feel satisfied I can bring the rest home for later so I don’t have to cook.