recipes

PSL: Pumpkin Spice Latte

This PSL is so much better than the Starbucks variety, and has 380 calories, 14 g of fat, 52 g of carbohydrates, 50 grams of sugar, and 14 grams of protein. Our pumped up version is full of probiotics, the same (arguably better) taste, and only 210 calories, 5 grams of fat, 18 grams of carbohydrates, and 16 grams of protein.  Note: to boost the protein content, replace nut milk with cow's milk.

This PSL is so much better than the Starbucks variety, and has 380 calories, 14 g of fat, 52 g of carbohydrates, 50 grams of sugar, and 14 grams of protein. Our pumped up version is full of probiotics, the same (arguably better) taste, and only 210 calories, 5 grams of fat, 18 grams of carbohydrates, and 16 grams of protein. Note: to boost the protein content, replace nut milk with cow's milk.

Pumpkin Spice Latte: 

2 scoops Shaklee Pumpkin Spice Protein Powder
1 cup unsweetened Coconut or Almond Milk
Strongly brewed coffee or a shot of espresso
Optional Garnish: a dollop of coconut cool whip (available at No Frill's) with a sprinkle of Pumpkin Spice. (Add an extra 20 calories) 

To Make: Heat (stove-top or microwave) almond or coconut milk (1-2 minutes).
Stir or blend in protein powder.
Pour over hot coffee or espresso. 
Enjoy! 

This is the perfect breakfast option, or a great snack for curling up on the couch on a cool day with your favourite book. 

We want to know! Are you ready for fall? Comment below! 

Top 6 Tips for Staying on Track This Long Weekend

Here's our infographic on how to navigate the long weekend. Your fitness and nutrition progress is much like digging a hole. You dig diligently all week long, yet on the weekend you start to shovel the hole back in, undoing all of the hard work that you put in over the week. It doesn't have to be this way. Keep on digging until you reach those goals! 

Click here to download our Deck of Cards Workout. The easiest workout that you can do anywhere with no equipment needed

Meal Prep 101 - Part II.

Now that you've mastered grocery shopping, it's time to master the kitchen. 

I'll be the first to admit that meal prepping can be frustrating. The first time I attempted "meal prepping" I spent an hour grocery shopping, and 6 hours in the kitchen cutting, chopping, cooking, weighing, and cleaning. I share this with you because I do not want this to be you. 

Like any habit, the more you meal prep, the faster you will become. Here are my quick and easy meal prep tips to help you spend less time in the kitchen, and more time doing what makes you happy. 

Pro Tip #1: Have a Plan 

Before you can meal prep effectively and efficiently, you must have a plan. What meals will you be needing this week? Do you need to prepare breakfast, lunch, supper, and snacks each day? Will you be eating on the road, at home with family, or out at an event? Once you know how many meals you will be preparing, have a general estimate of how much food you will need per meal in terms of quantity of macronutrients - proteins, carbohydrates, and healthy fats. 

Pro Tip #2: Start with the Protein 

Typically, protein and any starchy carbs will take the longest to cook. Start the oven, or barbecue and get your meat and starchy carbs ready to cook. Once you have done this, sanitize the kitchen, pop your protein in the oven, and begin the remainder of your meal prepping while your protein is cooking.

Simple Idea's: Cook chicken in oven, brown turkey meat or lean ground beef on the stove, hard boil eggs, barbecue steak or chicken breasts, saute strips of chicken or beef for stir fry. 

Pro Tip #3: Maximize Your Time 

After you get your protein cooking, you can maximize your time and your kitchen by also using your stove and other oven racks. Layer a tray with tinfoil and toss your vegetables in some olive oil and place them on another rack in the oven, or steam your vegetables on another burner on the stove. The more you get used to meal prepping, the more you will be able to multi-task and cut down on the time it will take. While everything is cooking you can wash and measure any fruit, nuts, or other sides that will round out your meals and snacks. 

Pro Tip #4: Assembly Line

Have your containers out and ready to go. As you chop, you can put all of your meals in the appropriate places. You may organize your containers by days of the week (Monday - Friday), or by meal (all breakfasts together, lunches together, etc). This way, you can see the week ahead of you right before your eyes. 

Pro Tip #5: KISS - Keep It Stupid Simple 

If you're in a hurry, or find meal prepping overwhelming, keep it as simple as possible. Buying a roasted chicken and peeling off the skin, or adding a can of tuna to a salad can be a quick and easy protein solution. Save time on chopping by purchasing pre-cut or frozen vegetables when you need. You can now buy individual portions of guacamole, hummus, and peanut butter making packing, and eating on the go convenient when short on time. 

Pro Tip #6: 

Have a cooler, lunch bag, or proper storage and travel system for your food. The last thing you want is your food spoiling, or leaking in your bag, car, or office. There are many different storage options. For relatively cheap you can purchase ice packs and lunch bags at Wal-mart. For more fashionable, or travel friendly bags, my personal favourite is 6-pack bags, which can be found online at https://www.sixpackbags.com/. 

Watch the video below for my favourite bags, and check out Facebook on Friday for a video of me in the kitchen sharing my meal prep routine.

Stay Tuned! Come back next week, as I will be sharing my easy "hacks" and quick and delicious time saving idea's (think taco salad, and extra ways to quickly and conveniently add nutrients into your food). 

Homemade Aussie Bites

If you've tasted the Aussie Bites from Costco, you'll know that they are delectable treats packed with healthy nutrients like chia, flaxseed, and quinoa combined with the natural sweet taste of apricots. Save yourself the travel (and the long lines) with this quick, easy, and nutritious homemade version. 

Homemade Aussie Bites

Ingredients:

1¾ cup rolled oats

3 packets truvia or stevia 

¼ cup dried apricots

¼ cup raisins

¼ cup ground flaxseed

¼ cup unsalted sunflower seeds

¼ cup unsweetened shredded coconut

¼ cup cooked quinoa

2 tablespoons chia seeds

¼ tsp baking soda

¼ cup honey

¼ cup unsalted butter, melted

¼ cup coconut oil (measured melted) 

½ tsp vanilla extract

Instructions:

Preheat oven to 350 degrees. Lightly grease a 24 count mini-muffin pan.

  1. Pour 1 cup of rolled oats into a food processor. Process for about 1 minute until oats are pulverized.
  2. Add in the remaining ¾ cup rolled oats, sugar substitute, dried apricots, raisins, flax seed, sunflower seeds, coconut, quinoa, chia seeds, and baking soda. Pulse until apricots and raisins are in small bits.
  3. Pour in honey, melted butter, melted coconut oil, and vanilla extract. Pulse just until combined.
  4. Divide batter among the prepared muffin tin.
  5. Bake in the preheated oven for 10 to 12 minutes until golden brown.
  6. Remove pan from oven and let cool in pan on a wire cooling rack for 10 minutes. Remove muffins from tin and let cool completely on the wire rack.
  7. Once completely cooled, store in an airtight container for 4 to 5 days.

Tex Mex Fiesta Salad

Our version of the Tex Mex Fiesta Salad is even better than the real thing.

Our version of the Tex Mex Fiesta Salad is even better than the real thing.

Healthy eating shouldn't have to be bland, boring, or monotonous. We believe in re-creating our favourite foods in a healthier way, and adopting healthy habits to replace our old stubborn and often sabotaging habits.

Click here to download your very own copy of our Tex Mex Fiesta Salad full of flavour and nutrients to fill you up and satisfy your Mexican cravings. 

Tex Mex Fiesta Salad

What are units? 

Units are our perfectly portioned serving sizes for each individual based on their goals, body composition, and daily needs. To learn more about units, or how you can loose 12-24 pounds in 28 days inquire below. Our next Takedown Challenge begins September 23rd and includes individualized weekly menu's, free fitness classes, unlimited support, and teaches your body to burn unwanted fat 24 hours a day. 

Fill out the contact form to get signed up TODAY. Space is limited, and is based on a first come first serve basis. Not convinced yet? Click here to see real results from real people, just like you. 

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Summer Berry Bowl

Summer is meant for enjoying. Stay on plan with a delicious and nutrient packed frozen berry bowl that makes the perfect breakfast, snack, or treat. This recipe is a feature from our Balanced Habit's Nutrition Program. To learn more about 'units', our programs, or to get a free 3-day meal plan, see encompassfitness.ca.  

The Summer Berry Bowl is the perfect combination of a balanced whole food meal, refreshing treat, and packed with essential nutrients and antioxidants.

The Summer Berry Bowl is the perfect combination of a balanced whole food meal, refreshing treat, and packed with essential nutrients and antioxidants.

Summer Berry Bowl Recipe: 

Ingredients: 
1 scoop Vanilla Protein Powder
1 - 1.5 cups Ice
1 cup Unsweetened Nut-Derived Milk (almond, coconut, cashew) 
1/2 tsp Xantham Powder (gives it a thick, creamy texture)
1 cup of berries of choice - Blackberries, Blueberries, Strawberries, Raspberries recommended.
1/4 cup homemade granola (see below) 

Instructions: 
Pour 1 cup of nut-milk of choice into blender. Add ice, protein powder, and Xantham Gum. Blend to desired consistency. Add more ice or milk if needed - it should be thick. The longer you blend, the creamier it becomes. Pour frozen smoothie into a bowl. Top with 1 cup of berries, and 1/4 cup granola.  Equivalent to a 3-unit meal - adjust accordingly. 

Homemade Granola: 
Ingredients:
2 cups of old fashioned oats
1/2 cup Raw sunflower seeds
1/2 cup raw pepitas (green pumpkin seeds) 
1/2 cup shredded unsweetened coconut
1/2 cup flaxseed meal
1 tsp. ground cinnamon
1/2 tsp. salt
1/4 cup canola oil
1/4 cup agave nectar or quality honey
1/2 tsp vanilla extract
1/2 tsp. maple extract

Instructions:
Mix first 5 granola ingredients together and spread over a lined baking sheet. Place on broil for 3 minutes, tossing each minute. Mix the following ingredients together and drizzle over granola and toss to coat. Cook for an additional two minutes - keep your eye on the pan! Stir every 30 - 60 seconds. Remove granola for the oven and allow to cool for 8-10 minutes.
Note: makes multiple servings. Store in an airtight container.

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