Healthy 'Fried' Rice


One of my favourite things to do with food is to transform traditionally ‘unhealthy’ food/recipes into delicious and healthy recipes that are simple to make. One recipe that I love to ‘healthify’ is fried rice. This recipe has prawns in it but it can easily be substituted with organic tofu or tempeh to make it vegan friendly.

If you are meal planning for the week or are just short on time, this recipe is effortless and tasty!

What you will need:
1 can organic corn
1 can organic peas
1 can organic corn/carrots/beans
2 cups scented rice
4 cups filtered water
3 cloves of garlic
1 red onion
1 package of cooked prawns (or 1 block of tofu)
1/3 cup hoisin sauce
Hot sauce (if desired)
4 tbsp coconut aminos
3 tbsp gluten-free soy sauce
1 tsp turmeric
Sea salt (to taste)
3-4 Tbsp Sesame Oil

Step 1:
In a rice cooker, add 4 cups of water and 2 cups of rice. Set to cook.

Step 2:
Open all of the canned vegetables and pour them into a strainer and let it sit so all of the water is removed.

Step 3:
Remove prawns from the package and let sit in a large bowl of warm water for 4-5 minutes until they become soft. Remove the tails if needed. Drain water and pat them to dry.

Step 4:
In a wok, add sesame oil, garlic and onion. Let simmer until they are soft. Add your sauces and spices: hoisin, hot sauce, turmeric, salt, coconut aminos and soy sauce. Stir well.

Step 5:
Add cooked and canned veggies to the wok and stir so the sauce is evenly distributed. Add the shrimp.

Step 6:
By this time the rice should be ready. Once all of the ingredients are in the wok, add the rice and mix it very well.

Step 7:
Remove from heat, taste to your liking (you may want to add salt or more sauce, depending on what you personally like.) Eat and enjoy!

Warming Tofu & Vegetable Red Curry

On a cold winter night, nothing is better than a warm and spicy meal to heat things up. All you will need for this recipe are the ingredients, a large wok, a sharp knife and 20 minutes!


Step 1:
Cut your favourite vegetables and place them all in a large bowl. I used organic broccoli, peppers, eggplant and red onion.
Step 2:
Gently press the liquid out of your block of tofu by placing it between paper towels to absorb the liquid. After that, place it in a rectangular bowl and marinate it in coconut aminos or Braggs aminos. Alternatively you can use hoisin sauce or gluten free soy. Add garlic powder and cumin to the tofu and let sit while you prep the curry.
Step 3:
Heat your wok to low/medium heat and add sesame oil and avocado oil (enough to cover the bottom of the wok.) Add minced garlic and onion and stir for a minute. Be sure the garlic does not burn.
Step 4:
Add all of your vegetables to the wok. Stir frequently.
Step 5:
In a separate pan set to medium pour the tofu and sauce into the pan until it gets golden and slightly crispy. Flip the tofu frequently to ensure it is brown on all sides.
Step 6:
Once your vegetables start to soften, add your curry paste or canned pre-made curry sauce. Mix well.
Add your tofu once it’s ready and continue to mix everything together so that the curry sauce is evenly distributed and covers all the tofu and vegetables.
Step 7:
Let simmer until the vegetables are cooked to your liking. Remove from heat and add to a large bowl to prevent overly cooked, soggy vegetables.
Step 8:
Eat curry on it’s own for a low-carb option or add on top of brown rice, quinoa or lentil pasta.

Navy Bean and Herb Salad

This highly requested, easy recipe is a staple in my weekly food prep because it is delicious, contains all of the macronutrients, and best of all—is simple to make! There are so many incredible variations that can be used to personalize this recipe to your liking, but here is the basic recipe. I usually add red onion and olives but for the sake of simplicity I thought I would post the recipe ‘base’ and let you decide what you like to add to make it your own…get creative!

Step 1:  Cut up your veggies of choice. I used baby tomatoes and bell peppers which are both high in vitamin C which is needed for a healthy immune system and helps your skin glow.

Step 1: Cut up your veggies of choice. I used baby tomatoes and bell peppers which are both high in vitamin C which is needed for a healthy immune system and helps your skin glow.

Step 2:  Add your favorite herbs: I used fresh cilantro and dill. Cilantro is high in antioxidants, protects against heart disease, UTI’s and even rids the body of heavy metals. I also love adding finely chopped mint leaves.

Step 2:
Add your favorite herbs: I used fresh cilantro and dill. Cilantro is high in antioxidants, protects against heart disease, UTI’s and even rids the body of heavy metals. I also love adding finely chopped mint leaves.

Step 3:  Add 1 can of organic navy beans (after rinsing thoroughly in cold water.)

Step 3:
Add 1 can of organic navy beans (after rinsing thoroughly in cold water.)

Step 4:  Add chopped avocado for a creamy texture and to add healthy fats. According to many natural health doctors and nutritionists, Avocados are claimed to be one of the top 5 healthiest foods on the planet! Avocados are high in fibre, healthy mono-unsaturated fats and even contain some protein! If you aren’t already eating avocado or guacamole, I would highly advise you to add it to your daily or weekly meals.

Step 4:
Add chopped avocado for a creamy texture and to add healthy fats. According to many natural health doctors and nutritionists, Avocados are claimed to be one of the top 5 healthiest foods on the planet! Avocados are high in fibre, healthy mono-unsaturated fats and even contain some protein! If you aren’t already eating avocado or guacamole, I would highly advise you to add it to your daily or weekly meals.

Step 5:  To prevent your avocado from getting too brown, I squeeze half an organic lemon on the bean salad. Not only will this prevent browning, but it is also very alkalinizing to the body. Lemons are anti-cancer, high in Vitamin C and boost your immune system. Try squeezing lemon on fish, salads and in your water to help with digestion and to improve taste.

Step 5:
To prevent your avocado from getting too brown, I squeeze half an organic lemon on the bean salad. Not only will this prevent browning, but it is also very alkalinizing to the body. Lemons are anti-cancer, high in Vitamin C and boost your immune system. Try squeezing lemon on fish, salads and in your water to help with digestion and to improve taste.

Step 6:  Once all of your ingredients and lemon juice are in your medium-sized bowl, mix it thoroughly and add your favourite dressing to add some flavour (optional). I always add my home-made dressing that includes seasoned rice vinegar, garlic, spices, MCT oil/avocado oil and tahini to add creaminess.  Mix and serve!  Enjoy xoxo

Step 6:
Once all of your ingredients and lemon juice are in your medium-sized bowl, mix it thoroughly and add your favourite dressing to add some flavour (optional). I always add my home-made dressing that includes seasoned rice vinegar, garlic, spices, MCT oil/avocado oil and tahini to add creaminess.
Mix and serve!

Organic Veggie Leek Soup


Cold temperatures call for warm comfort food. Not all comfort food is unhealthy, one of my favourite meals to make during the winter season is a hearty veggie soup. This one is a favourite because of the bold flavours and simplicity of the recipe. 

If you're looking for a recipe that is simple, healthy and delicious, this one is for you! 

Step 1: Add 1 TBSP of coconut oil to a large pot set on low-medium heat.


Step 2: Chop 3 Leeks and add to coconut oil in pot, stir.


Step 3: Chop carrots and celery (half a bag of organic rainbow carrots) and 1 bunch of organic celery. Add to pot of leeks.



Add your favourite seasonings: I used SPIKE (a seasoning that is a mix of herbs and salt), along with some freshly cracked organic pepper and a dash of hot sauce.



Once all of your veggies are in the pot, and the spices are mixed in, simply add 2 cartons of sodium-free vegetable stock and let simmer on low for approximately 30-45 minutes, or until vegetables are tender. 


If you want to create a heartier soup, I like to add chunky sweet potatoes, rice noodles or chopped butternut squash. Root vegetables are a great addition to this soup! 

Simmer until cooked. Eat and enjoy! xoxo JMH

JMH Green Buddha Bowl


With the change of seasons also comes the change of appetite and our craving for warmer food.

This green buddha bowl is a mix of summer (light, crunchy greens and sprouts) mixed with warm soft ingredients like baked sweet potatoes and tempeh. Make a big batch of this recipes to meal prep for the week to ensure you stay on track throughout the entire year, and into the new year. I personally love the mixture of texture and flavour in this recipe. Feel free to add your own healthy ingredients to personalize your bowl!


  1. 1 Organic Sweet Potato -- Baked at 375 degrees for 45 minutes
  2. 1 Block of Tempeh -- I used Henry's Organic Tempeh and marinated it in gluten-free Tamari and then coated in organic hemp hearts, which went in the oven with the sweet potatoes for approximately 30 minutes 
  3. 2 Cups of Mixed Organic Field Greens
  4. 1 Cup Sunflower Sprouts
  5. 1 Tbsp Nutritional Yeast, for a cheesy and nutty flavour (which is also high in B12!)
  6. Sprinkled with additional organic Hemp Hearts
  7. Drizzled with organic avocado oil and pink sea-salt to taste


Healthified Chocolate Chip Cookies (Vegan & Gluten-Free)

I'm always on the hunt for healthy food that tastes incredible. Eating healthy isn't just about eating twigs and dirt (which many people assume). There are many ways to make delicious, nutritious food. 

That being said, on Saturday night I had a major sweet tooth and was feeling under the naturally I felt like baking something. I searched online for "healthy treat" recipes that I could make, but most of them included ingredients that I had sensitivities to, or were full of sugar. I gave up my quest to find a recipe, and headed to Loblaws grocery store to create my own!

After searching meticulously through the 'gluten-free' isle, I stumbled on this clean and healthified chocolate chip cookie mix:

After reading the ingredients and being surprisingly impressed, I decided to embark on my healthy baking adventure. The instructions recommended adding 1 egg and half a stick (1/2 c) of butter into the mixture before baking. Being very sensitive to eggs and dairy, I swapped it out for Earth Balance vegan 'butter' and replaced 1 egg with 3 tbsp of water mixed into 1 tbsp ground flaxseed. After mixing all the ingredients together and baking them, I was beyond satisfied. These cookies were so tender and chewy on the inside with a little crunch on the outside. 

If you're looking for a recipe that will satisfy that sweet tooth and won't leave your tummy upset, check out my recipe below:

You will need:
1 whole package Bobs Red Mill Gluten Free Chocolate Chip Cookie Mix
1 Tbsp Ground Flaxseed
6 Tbsp water (3 to mix with flax, 3 to add to mix)
1/2 C Earth Balance Vegan Butter
*optional* 2-3 drops stevia (if you like your cookies extra sweet)

Directions: (Heat oven to BAKE @ 375)
1. Place chocolate chip cookie mix into large bowl
2. Mix 1 Tbsp Flax with 3 Tbsp water and mix until thick
3. Melt or soften 1/2 c vegan butter and add to flax mixture

4. Add flax mixture and vegan butter to the dry cookie mixture and begin to stir
5. Add 3 tbsp water to the bowl  and mix with hands until it forms a cookie dough

Add scoops of dough with a large spoon to a oven tray with non-stick baking sheet paper.

This will make 24 small cookies or 18 medium size cookies (depending on how you like them).

Bake for 10-13 minute, or until brown.

Let cool for 5 minutes and enjoy these delicious cookies alongside your favorite glass of non-dairy milk alternative like almond/cashew or coconut milk! 


xoxo JMH

Is Your Food Making You Sick?

I have a special place in my heart for food sensitivities and allergies. Many years ago, I was on a date with a man who enjoyed fine wine and food. We had a great dinner and even finished off a bottle of wine together. Everything seemed to be going well until I woke up the next morning unable to open my eyes due to heavy, swollen eye lids and eczema on the sides of my mouth. I was completely shocked, embarrassed, worried and upset. What had I possibly done? 

As the days went by, I continued to eat healthy and drink plenty of water. My swollen eyes finally deflated after 4-5 days. Then, the following weekend, it was another date that surrounded amazing food and incredible wine. Once again, I woke up with swollen eyes. At this point, I knew it was the wine. What was so 'wrong' with wine? After PLENTY of research I had discovered that I was very sensitive to sulphites which is a preservative found mostly in wine, dried fruits and some packaged foods. After avoiding these foods and non-organic wine, I felt like a new woman! 

Skip to 2 years later, continually eating healthy, exercising and drinking water, I noticed that no matter what I did, I could not lose fat and could not clear an eczema rash I had on my face. I was reminded of my sulphite sensitivity and thought "maybe there are more things that my body is reacting to!?"

After receiving a life-changing food sensitivity test, I was told that I was severely sensitive to many common healthy foods: pineapple, banana, green beans, eggs (and the list goes on). 

Although I couldn't wrap my mind around the concept at the time, I quickly avoided these foods, and made sure that I rotated the foods that appeared "good/non-reactive" to prevent future sensitivities, as many people can become sensitive to foods that they eat too frequently. 

Once I avoided these foods, and focused on proper digestion and supplementation, I watched the fat/excess weight fall off. I was finally clear-headed, happy, and had great skin again! 

Many people have food sensitivities and don't even know it. If you relate with these symptoms, you may want to get yours tested:

  • Digestive disorders (gas, bloating, cramping, diarrhea, nausea)
  • Migraines
  • Weight gain
  • Mood/Attention disorder (anxiety, depression, irritability, hyperactivity, lack of concentration)
  • Joint pain/musclestiffness
  • Skin conditions (itching, redness, swelling, eczema, rashes)
  • Lung conditions (Asthma, Bronchitis)
  • Loss of memory
  • Fatigue
  • General malaise

    I am now offering food sensitivity tests that take approximately 7 days to receive. After taking the test, you will get a detailed list of 96 common food panels, and your personalized reaction to them (low, moderate, high). You will also get a 5 day rotation food plan with foods that are 'safe' to eat. 

    I am passionate about this health topic because I have personally experienced the frustration and know how difficult it is to live a healthy and happy lifestyle when food sensitivities are dragging you down. Knowledge is power. Help yourself out with this test, and zone-in on 'green light/GO' foods and avoid those that are not compatible with your immune system, for better health and overall happiness. 

    Contact me today to learn more about this new and exciting service!

    xoxo Jessica

My Healthy Take on: 'Chinese Fried Rice'

Picture this: it's Friday night and you're craving a salty and sweet mix of delightful Chinese food, but you don't want the added MSG, high sodium or calories. Well... this receipe is your dream come true! Packed with flavor and nutrients, this 'Chinese fried rice' inspired dish will keep you feeling satiated and pleased. The best part is: you most likely already have all the ingredients in your kitchen! 

You will need:

  • 1 can preservative-free carrots and peas
  • 1 can sweet corn (sodium free)
  • Organic quinoa
  • 2 bouillon cubes (I used beef but feel free to use veggie or chicken)
  • 1/2 red onion
  • 3 organic eggs
  • Extra virgin olive oil
  • Braggs soy seasoning (optional)
  • Pepper (to taste)

    Boil water with bouillon cubes and add desired amount of quinoa (it's usually a 2:1 water to quinoa ratio).
    On a separate pan, lightly fry scrambled eggs until almost-well done. After placing eggs in a small bowl, use that same pan (with olive oil added) and add diced onion. Cook onions until they are caramelized. 
    When the quinoa is finished cooking, let it rest for 10 minutes with the lid on. Once the 10 minutes has passed, stir quinoa until it is fluffy. Add cooked eggs, sauteed onion and drained carrots/peas/corn from the can.
    Stir all ingredients together. Add 1-2 tablespoons of Braggs Amino Seasoning along with a dash of pepper.

Eat, share and enjoy this delicious and easy-to-make recipe!

*To make this recipe vegan, omit the eggs for diced tempeh or tofu, and cook quinoa in a veggie-broth!*

xoxo JMH

Client of the Month: Brady Henderson

Meet Brady Henderson, after following a JMH nutrition and supplement protocol, combined with a daily workout routine, she was able to increase her energy levels and mood as well as lose 20 pounds and 35 inches in 3 months. I couldn't be more proud of Brady and her accomplishments and hope that she can inspire others to change their lifestyle for the better! 

Brady's testimonial: 

"If it wasn’t for Jessica Morris, I would have not been able to achieve my nutrition and fitness goals of 2015. Jessica helped me understand the importance of a healthy lifestyle and understanding what foods and supplements worked for me.

 Jessica supported me every second of my journey by responding to texts when I was travelling, giving me support and encouragement when I needed it the most and always being my cheerleader. Jessica’s constant check-ins and quick responses made this lifestyle change a much easier one then I had expected. 

Thank you Jessica for helping me lose over 20 pounds and 35 inches in 3 months and most importantly feeling strong and proud of my body. I can’t wait to see what 2016 has in store."

Please share Brady's success with anyone who needs a little extra motivation in their life, and if that person is you, please feel free to e-mail me at:

xoxo JMH

Staying Fit on Vacation


While most people step up their training before vacation, I highly advise my clients to continue a variation of their program while on vacation. Training shouldn't be a short-term goal, it's a lifestyle! Taking an hour out of your 24-hour day to train (while on vacation or not) is crucial for both short and long term health and well-being. 

If you're planning on taking a trip this winter season, don't ditch your training program. Instead, alter your program and adapt to your environment. 

While I was on vacation in Barbados last February, I designed a program that I would embark on every morning. It looked something like this:

7am Wake-up, drink a glass of water and coffee
7:30 Prepare my BCAA drink and head out!

7:45-8:00 Run the stairs from the base of the beach (at the Crane Hotel) to the top of the stairs (60 steps total) x 10
8:15-9:00 Workout at the hotel gym (full-body weight training). This gym was quite small and had a lot of cardio equipment so I used my bodyweight to do lunges, squats and eccentric pull-ups, along with the dumbbells for upper body (bicep curls and tricep kick-backs).

After training on an empty stomach, I would walk back to my hotel to make a hearty yet fast breakfast (usually consisting of either gluten-free oats with protein powder, or eggs and avocado). 

By 9:30 I was finished with my training, felt amazing and was ready to take on my day of relaxing and soaking up the sun.

By 3pm I would swim laps in the pool for about 20-30 minutes after a late lunch, or walking on the beach.

Training shouldn't be a hassle while on vacation (or in day-to-day life). Remember: this is a lifestyle. Find an exercise program or sport that you enjoy and stick with it!

Remember to eat well in conjunction with your training program for optimal results! 

xoxo JMH

Low Carb Beef Stew

Making dinner at the end of a busy day should be effortless, yet tasty and nutritious. I created this low carb and paleo friendly lean beef stew/meat sauce for anyone on the go! All you need to do is chop, and let simmer. Enjoy this own it's own, or on top of zucchini noodles. Here is what you will need:

1 pack Beretta Farms Lean Ground Beef
2 organic red peppers
2 handfuls of organic spinach
2 small green zucchini
Dried spices: Parsley, italian seasoning, garlic salt, pepper, chili peppers
Braggs Liquid seasoning
Organic coconut oil (I used Nutiva)
Organic garlic tomato sauce (I used Presidents choice brand)

Add 1 tbsp of coconut oil (you can use unflavoured if the taste bothers you) to the pan with 2 gloves of crushed garlic.
Chop all the veggies (except the spinach) and sautee for 4-6 minutes, until medium-soft. 
Begin to add the seasonings (Braggs, dried spices) and stir for 3-4 minutes.
Add the lean beef and break the meat apart in the pan.
Add the tomato sauce and let simmer for 15-20 minutes, until cooked. Place 2 handfuls of spinach on top of your delicious dish approximately 5 minutes before you plan on turning the stove off. 

Share and enjoy!

Ps. this stew/sauce tastes even better the next some for lunch!



Modern Greek Salad

Greek salads are one of my favorite salads to make--but the traditional Greek salad lacks (in my opinion) a few crucial ingredients. Try this modern twist on a classic salad, and impress your friends and family with these mouth-watering ingredients that are not only delicious, but healthy too! 

Organic spinach
Organic mixed lettuce (romaine, radicchio)
Organic sprouts (I used the spicy and sweet mix)
Olives (mixed, from the olive bar)
Goats cheese (I used Presidents Choice Blue Menu)
Organic cucumber
Organic cherry tomatoes

Add all ingredients to bowl (in ratios that you desire) and add your favorite salad dressing (or try my JMH fat-burning dressing to burn fat and aid in digestion). 

Mix, share, eat and enjoy!


JMH Sugar-Free Blue Freezie BCAA/Glutamine Slush

Branched Chain Amino Acids (BCAA's) and Glutamine both aid in muscle repair and growth. This delicious slushy treat take seconds to make and can be consumed before, during or after your workout. Blend, sip and let the gains begin ;)

Glutamine is one of my favorite supplements due to its incredible qualities: 

  • "Glutamine has been linked to protein synthesis. It prevents your muscle from being catabolized (eaten up) in order to provide Glutamine for other cells in the body.

  • Glutamine helps maintain cell volume and hydration, speeding up wound and burn healing and recovery.

  • Glutamine benefits you by replenishing declining Glutamine levels during intense workouts.

  • Research has shown Glutamine can help you produce growth hormone levels. A study has shown 2 grams of L-Glutamine increased growth hormones by over 400%.

  • Glutamine may serve to boost your immune system. For bodybuilders, this is important since heavy workouts tend to greatly deplete Glutamine levels. (Glutamine is a primary energy source for your immune system.)

  • Glutamine is one of the most important nutrients for your intestines. It has the ability to 'repair a leaky gut' by maintaining the structural integrity of the bowels.

  • Bet you didn't know this: It can even cure ulcers! Studies have found that 1.6 grams of Glutamine a day had a 92% cure rate in 4 weeks."

    I recommend a minimum of 5g glutamine and 5g BCAA's before or after training to get the most out of your training and fat burning goals!

    1 scoop (5g) of Glutamine  (I used PVL Essentials)
    1 scoop of BCAA's (I used AMTRAP Blue Freeze)
    1 cup ice
    2 cups cold water

    Add all ingredients to a blender (I used Vitamix) and blend until you achieve a slushy consistency. Drink and enjoy! 

JMH Reese Peanut Butter Cup Protein Bites

If you're looking for the perfect healthy yet indulgent treat for holiday parties, snacks and pre/post workout gains, look no further. These delicious and nutritious no-bake bites contain all of your essential macronutrients (carbs/fats/protein) and best of all, are incredibly fast and easy to make!

1 cup wheat-free organic rolled oats
1.5 cups mini peanut butter chocolate cups
1/2 cup canadian maple syrup
1/2 cup vanilla protein powder
3/4 cup natural organic peanut butter
pinch of sea salt to taste

Add all ingredients to a large bowl and roll into bars or bites. Place in freezer for an hour to allow "dough" to harden. Eat, share and enjoy!

How Self Care Can Help Others


In a world where many of us take others' needs/wants ahead of our own, it is easy to forget about ourselves. I have learned over the years that no matter how much of the day I spend passionately helping others with their health goals, I must always make time to do a little something for myself, to remain balanced. I encourage everyone reading this to do the same.

Being 'selfish' in this sense, isn't negative. I tell my friends/family/clients that YOU are your #1 priority. If you aren't happy with yourself (mentally/physically/spiritually), it will be extremely challenging to make anyone around you happy, let alone help them.

Take time to meditate on the things that make YOU happy, and take care of yourself! Your wealth is your health.

The top 10 things I (shamelessly) enjoy doing for myself are:

1. Take time to train
2. Light candles in my apartment and lay on my couch and relax while listening to health audiobooks/podcasts
3. Read a good book in bed on in the park/at the cottage
4. Get a good, deep tissue massage
5. Treat myself to a healthy yet indulgent meal
6. Go for a long bike ride along the water
7. Develop healthy recipes
8. Foam roll/Epsom salt baths (winter)
9. Get my hair/nails done
10. Reward myself with new gym clothes when I feel that I earned it!

What do you do for yourself?

xo Jessica

Rainforest Coconut Protein Bites

Move over granola bars... these bites are made with the highest quality ingredients and are loaded with nutrition and impeccable taste! 

1 cup organic wheat-free rolled oats
3/4 cup rainforest nut butter with coconut (Nut to You Nut Butter Inc)
2/3 cup vanilla protein powder
1/2 cup organic canadian maple syrup
1 tbsp chia seeds
1/4 tsp organic vanilla extract
1/2 cup organic shredded coconut
pinch of sea salt

Add all ingredients to a bowl and mash with your hands, roll into bite-size balls and finish off by rolling the balls in a bowl of shredded coconut for a decorative and tasty finish! 

Morning Grind Power Coffee

1.5 cups organic fair-trade coffee
1 tsp grass-fed butter
1 tsp mct oil
dash of stevia
dash of cinnamon

Brew or french-press coffee and add to blender with listed ingredients. Blend on medium for approximately 8-10 seconds, until a creamy caramel-colour consistency appears.

This recipe can be made as a pre-workout drink, or in place of your morning/afternoon coffee, to provide sustained energy and balanced blood sugar levels.

Pour, sip and enjoy! 


JMH Cookie Dough Protein Bites

1 cup organic wheat-free rolled oats
2/3 cup vanilla protein powder
1/3 cup organic canadian maple syrup
1 tbsp chia seeds
3/4 cup organic peanut butter
1/2 cup Krisda sugar-free chocolate chips
1/2 tsp organic vanilla extract

Add all ingredients to bowl and mix with hands! Roll into bites, and store in the fridge or freezer. Finger-licking during clean-up is encouraged...enjoy! ;)

3 Ways to Get Energized for Your Morning Workout

We all lead busy lives and may understand the importance and benefits of exercise, but sometimes just getting our feet out the door feels like the biggest challenge of all, especially if it’s early in the morning. Here are my top 3 tips and strategies to wake up and thrive on your way to your morning workout.

1. Morning Music

Music is a huge motivator for me. The night before my workout I change my morning ringtone to one of my favorite songs of the moment. I choose something upbeat, that makes me feel good. This way, when it goes off in the morning, I can’t feel cranky or angry, instead, I feel excited to wake up and hear my favorite song and sometimes I may even dance my way out of bed. Once I make my way out of bed and take a few deep belly breaths and have a good stretch, I walk into my living room and open up my laptop…not to look at e-mails or work (yet), but to play some music. I created a playlist on iTunes for my workouts, with all my favorite pump up songs—ones that motivate me, push me, and encourage me. These are often songs that bring back memories of special times or people in my life.  While listening to my music, I then begin my morning routine.

2. Vega Sport Pre-Workout Energizer

While listening to my early morning jams, I head into the kitchen and begin my pre-workout routine. Luckily my gym is a 10-15 minute car ride from where I live, so while I get ready I mix up my healthy morning elixir. These days I love Vega Sport Pre-Workout Energizer. I don’t have a huge appetite in the morning so drinking my calories works well for me. I add in a tablespoon of MCT (medium chain triglyceride) oil to my drink for extra energy and healthy functional fats. I love adding a big ice cube to my elixir and sipping on it while I decide which funky leggings and baseball hat to put on.

3. Positive Mindset

Throughout my morning routine, I always think about the why behind it all. What makes me wake up and do this every morning? What drives me? Isn’t it much easier to just lie in bed and sip on a cup of coffee? My motivation is maintaining my health, managing my diabetes and wanting to inspire others to be healthy. I believe in practicing what you preach, and for me, working in the health field allows me to connect and inspire others to be the best versions of themselves. Personally, I feel that I cannot help others if I haven’t helped myself first, so I make it a priority to maintain optimal health year-round. I encourage you to start thinking the same way: what or who inspires you? Is it family? Friends? Your own desire to feel amazing and look great too? Our mindset plays a big role in making decisions every day, if you can train your mind to think positively, you will feel more motivated to take care of yourself and make health your number one priority.

Originally posted on

Fueling Your Strength Training Workout

Not only is what you eat important, but when you eat it is crucial—especially as an athlete. Eating the correct foods at the appropriate time before, during and after a workout will not only properly nourish and fuel you—you may also see gains in your performance. Fueling for strength training is slightly different than fueling for cardio-based workouts. Here are a few tips to follow in order to get the most out of your workout.

1 to 2 Hours Pre-Workout

To keep you from feeling hungry before a workout, without stomach discomfort, choose a mini-meal or snack that combines healthy fats, complex carbohydrates and protein.  Depending on your personal goals and needs, the amount of food required is unique to you. An example of such meal could be an amaranth porridge sprinkled with almond milk, nuts and seeds.

30 Minutes Pre-Workout

Your focus should be on simple carbohydrates right before your workout. Select foods that provide quick energy and are easily digested. Fruit is a perfect example of this, as a light, easily digestible and quick on-the-go option to consume while on the way to the gym. For easy pre-workout fuel try filling a date with coconut oil for a delicious and efficient pre-workout snack! Or for an energy boost on the go, try Vega Sport Pre-Workout Energizer.

During Your Workout

During your strength-training routine, the essential components to focus on are quick energy and electrolytes. If you are training less than an hour, you can stick to electrolytes as your focus. If your workouts are longer than 45 minutes to an hour, you may want to consume easily digestible carbohydrates. Most athletes find it easier to drink than to eat during a workout, so seek out carbohydrates in a gel or drink format. You can blend up fruit and dates to make a gel, or make a fresh fruit juice for a steady burst of energy. Vega Sport Endurance Gel was created for this purpose.

No matter the length of your workout, electrolytes are essential. As you sweat you lose minerals sodium, potassium, magnesium and chloride with water. When choosing an electrolyte replacement look for one without artificial colors, flavors or fillers, such as Electrolyte Hydrator.

Immediately Post-Workout

One of the biggest mistakes I see in action at the gym is people rushing to have their post-workout protein drink, thinking that it is the one-and-only essential macronutrient needed in order to build muscle. This is simply a myth.

Post-workout, your focus is to replenish lost glycogen stores in order for protein synthesis to occur. Simply put, you must consume simple carbohydrates first, then protein later, in order for muscle building and strengthening to occur.  Consuming a post-workout carbohydrate based drink is highly recommended due to the ease of digestibility and assimilation—less work on your body! To replenish your muscle glycogen fastest, consume a 4:1 ratio of carbohydrates to protein. Recovery Accelerator takes the guessing out of your post-workout meal, in a delicious drink that provides recovery support.

1 to 3 Hours Post-Workout 

A high protein meal is needed several hours post-workout—not directly after—as many assume. Some plant-based protein sources include clean plant-based protein power, such as quinoa, beans, lentils nuts and seeds. If you are having a post-workout meal, include dark leafy greens for added vitamin and antioxidant support. Fueling your body on a clean, plant-based diet is the key to forming strong muscles and supporting long-term health. Follow these essential tips while working out, to see and feel the difference in your workout—and in achieving results!

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