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Nutrition

Find out why Spaghetti Squash is all the rage.

SPAGHETTI SQUASH SPAGHETTI Spaghetti squash is an awesome substitute for pasta if you want to switch things up! Enjoy a large serving (aim for 1-2 cups) of cooked spaghetti squash then top with your favourite tomato sauce, veggies and cheese! Ingredients: • 1 spaghetti squash • 1 package of ground ...

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The Eggnog Protein Shake

Not everyone is into the egg nog scene – we get it. BUT for those who do love their Festive Egg Nog you can enjoy a little post training with this egg nog protein shake!   Ingredients: – 1 scoop of Vanilla Whey protein – 1/2 cup plain greek yogurt – ...

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Add some protein to your day with Greek Yogurt

High in protein, greek yogurt provides a nice protein option for breakfast, snacks or as an add-in to a protein shake! Here are some of our recommendations to jazz up your greek yogurt:  1 – Try a bowl of greek yogurt with fresh  berries on top. 2 – Add in ...

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Coach Whitney’s Favourite AM Breakfast Shake

Here is Coach Whitney’s favourite breakfast smoothie recipe. If you’re tight on time in the morning this is a great way to start the day!         Ingredients: 1.5-2 cups of unsweetened vanilla almond milk 1 scoop of vanilla whey protein 1 handful of spinach 1 tbsp of ...

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TT Tacos

Ingredients: 4-6oz chopped chicken breast, steak strips, ground turkey, ground beef 1 large pepper cut into slices 1 large onion chopped Old El Paso low sodium taco seasoning 1 large romaine heart, soft tortilla wraps or hard shells  Optional Add-ins: cheese of your choice, beans, fresh tomatoes, corn, chopped cilantro. ...

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Spicy Almonds – A delicious way to spice up this classic snack!

Ingredients: 3 packets of stevia 2 tsp cumin 1tsp paprika 1 tsp thyme 1 tsp sea salt 1/4 tsp cayenne 1 large egg white 1 tbsp water 3 cups almonds Preheat oven to 275 degrees. Coat large rimmed baking sheet with Olive oil spray. Whisk stevia, cumin, paprika, thyme, salt ...

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The TT Fall Pumpkin Protein Shake

Alright! It’s Fall, it’s October and it’s time to embrace the pumpkin. 1/2 cup pure pumpkin (don’t buy the pie filling…) 1 scoop Vanilla protein powder 1-2 cups of unsweetened almond milk (or your choice of skim, lactose-free, soy,…etc) Saigon cinnamon (Costco sells it.  It’s spicy and awesome.) Nutmeg and/or ...

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Fun Pizza Recipes

I love pizza. A lot. I’m going to share with you my three favourite ways to make pizza. What you need: * tomato sauce ( or pesto if that’s your jam) * Your favourite sliced protein (Mine: chicken and ham) * Your favourite veggie toppings (Mine:spinach, sliced tomatoes, broccoli, red ...

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TT Breakfast Sandwich

A Breakfast sandwich is a great way to enjoy a satisfying breakfast that is also quick and easy to make! Ingredients: 1 poached or fried egg 1 english muffin Optional Add-ins: slice of cheese, slice of ham, 2 pieces of bacon, tomato slice Poach or fry an egg while toasting ...

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    • The Huffington Post
    • Live Strong
    • Breaking Muscle
    • The Kingston Whig Standard