Registered Holistic Nutritionist & Fitness Consultant

  Have you ever had a Clif Bar? I have! In fact, I used to buy them by the box and eat at least one a day. I studied the wrapper and decided to create my own version. My mission is to create a homemade version for every Clif Bar on the market. But for now, here is the Chocolate Chip Peanut Crunch version. These no-bake homemade Clif bars taste very close to the store bought ones, yet they'...

  Eating clean doesn't have to be unappetizing. These delicious yet healthy and natural protein bars supply your muscles with an abundance of nutrients that you need for recovery after a good training session, including approximately 10-12g of protein per serving (two squares).   Ingredients: Makes 16 square protein bars.   1 cup oat flour (whole oats ground up in a Vitami...

  Muscle cramps are defined as an involuntary contraction of a muscle. These can last anywhere from a few seconds, all the way up to several minutes. Cramping is associated with the hyper-excitability, or hyperactivity of the nerve endings within muscle tissue.   Many people experience cramps when they sleep, which can be associated with excruciating pain. Athletes, on the other h...

  I love adding pumpkin to soup, but lately I’ve been getting a lot of organic pumpkin from a friend, so I decided to try other pumpkin creations. One of my favorites was this delicious pumpkin bar recipe, which is completely gluten free.   Ingredients: ½ cup pumpkin puree (acorn, butternut or other squash) ½ cup pure maple syrup (or less to cut down on the s...

  These whole food energy balls are a fantastic snack to have before or after a hard workout. You can even bring a few of them on your run instead of a processed protein or energy bar. Image taken from Maison Orphee Ingredients: 1 cup raw almonds 12 plump medjole dates, pits removed ¼ cup organic raw cacao powder (or raw cacao nibs) 1 tsp natural vanilla extract Hempseeds o...

  Fueling your training and races with real, whole and natural foods helps your body derive its energy from sources that it can best process, and ingredients that your body effectively handles. It’s time to get away from processed, refined and commercial foods that are specifically marketed for you to buy, thinking that you’ll be doing your body “good”.  Instead ...

  This fresh juice and veggie drink is my absolute favorite to sip before every race; 30 min to an hour before the race to be exact. The beetroot (red beets) in this drink increase nitric oxide and oxygenation of the blood, thus increasing endurance, the apple is a valuable source of electrolytes and vitamin C, the carrot is rich in vitamin A and beta-carotene that supports immunity, the lim...

  Recipe from No Meat Athlete These bars are a perfect source of natural fuel for your pre, during or post workout nutrition. Ingredients:  2 cups cooked adzuki beans 1 cup (about 15) fresh medjool dates, chopped 1 1/2 cups water (may substiute yerba mate, green tea, or coffee) 4 tbsp raw honey (or agave nectar) 1/2 cup unsweetened applesauce 1/2 cup natural nut butter 4 tbs...

  Here is a list of plant-based proteins that contain all essential amino acids that are not found in other plant foods. Make an effort to include a large variety of these proteins in your daily diet, as they are very beneficial for fueling and recovery. They are also gluten free and easily digested.   Quinoa - Quinoa is very easy to make, and goes great with any dish. You can usually...