The Nutrition Studio, Box 4944, Bonnyville, AB (2025)

11/30/2023

Air fryers are versatile kitchen appliances that can do much more than "frying". They work by circulating hot air around the food to cook it, producing a crispy outer layer that mimics the effect of frying. Here are some of my favorite things to do with my air fryer:

1. Roasting Vegetables: Air fryers can roast vegetables quickly and evenly. They often come out perfectly cooked and with a nice crispy exterior. This can be a healthier alternative to oil-heavy roasting in an oven.

2. Baking: Surprisingly, you can also bake in an air fryer. It's perfect for smaller baked goods like muffins, cupcakes, small cakes, and bread, or caramelized fruit!

3. Cooking Frozen Foods: An air fryer can handle most types of frozen foods that you would typically bake or deep fry, such as fries, chicken nuggets, or mozzarella sticks.

4. Reheating Leftovers: Reheating food in an air fryer can be more effective than using a microwave, as it can retain the food's texture and crispness.

5. Toasting Nuts and Seeds: You can quickly toast nuts and seeds in an air fryer, which is faster and more energy-efficient than using an oven.

6. Cooking Meats Crispy: From pork chops to chicken breasts to salmon fillets, an air fryer can cook a wide range of meats and fish. The quick, high heat can seal in juices and make the exterior crispy.

7. Making Healthier Chips: You can use an air fryer to make healthier version of chips, as they don't require as much oil as frying.

Checkout thenutritionstudio.ca/shop to grab the same air fryer as me!

11/29/2023

Here are some easy swaps you can make to your every day choices to turn a high glycemic index (GI) meal into low GI!

1. Water/ herbal tea instead of soda/fruit juice
2. Whole grain bread instead of white
3. Natural sweeteners like stevia instead of white sugar
4. Sweet potatoes instead of regular

For more tips and tricks as well as further explanation, checkout the blog post on thenutritionstudio.ca !

11/27/2023

Not sure what to cook for dinner? We've got you covered with this delicious

Ingredients:

3 tbsp Extra virgin olive oil
3 tbsp Fajita Seasoning
Salt and black pepper to taste
1 and 1/2 lbs Chicken breast
1 Yellow onion (medium, sliced)
3 Bell peppers (medium, mixed colors, sliced)
16 corn tortillas (warmed)

Instructions:

1: In the slow cooker, combine the oil, fajita seasoning, salt, and pepper.

2: Add the chicken, onions, and bell peppers to the slow cooker and toss until well coated in the oil and seasoning mixture. Spread out evenly.

3: Close the lid and cook on high for two hours or on low for four hours. The chicken should be completely cooked through and the vegetables soft.

4: Warm the tortillas just before serving and enjoy!

11/25/2023

Lets Celebrate National Parfait Day!

We all know the basic steps of a parfait, yogurt, fruit, and granola. But what types??

1. Yogurt: Personally, I prefer greek yogurt as it has a thicker and creamier texture while containing more protein than regular yogurt

2. Fruit: Berries or bananas are always my go to!

3. Granola: Granola can contain a TON of added sugar, so I opt to use Yofiit Keto Nut Granola Cereal! You can grab this on my amazon storefront :)

4. Enjoy!!

11/23/2023

𝐁𝐫𝐨𝐰𝐧𝐢𝐞 𝐁𝐚𝐭𝐭𝐞𝐫 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐁𝐚𝐥𝐥𝐬

Perfect for those busy mornings, to take with you on the go, or for those nighttime sweet tooth cravings

Ingredients:
• 1/3 cup pitted dates (packed)
• 2 cups black beans (cooked)
• 1/2 cup chocolate protein powder
• 1/3 cup pumpkin seed butter
• 1/2 tsp sea salt
• 1 tbsp cacao powder
• 1/2 cup dark chocolate chips (optional)

Method:
1 Add ingredients to a food processor (except chocolate chips)
2 Make ~1inch sized balls in your hand (should make 18 balls)
3 Optional chocolate drizzle
4 Place in fridge for 1 hour

Let me know what you think below! 👇

11/22/2023

Mindful eating is not just a diet, it’s a way of living. It’s about being present and aware of what you eat, how you eat, and why you eat. It’s about nourishing your body, mind, and soul with food that makes you feel good. Here are some dos for mindful eating that can help you enjoy your food more and improve your health and well-being:

Eat until satisfied, not full. Listen to your body and stop eating when you feel comfortable, not stuffed. This can help you avoid overeating and feeling bloated or guilty.

Eat foods that are nutritious and satisfying. Choose foods that provide you with the nutrients you need and the flavors you love. Avoid foods that are processed, high in sugar, salt, or fat, or that trigger cravings or binge eating.

Eat without distractions. Turn off your phone, TV, computer, or any other device that might distract you from your food. Focus on your food and how it tastes, smells, looks, and feels. This can help you savor each bite and appreciate your food more.

Be compassionate towards yourself. Don’t judge yourself or your food choices. Don’t use food as a reward or punishment. Don’t compare yourself to others or follow unrealistic standards. Treat yourself with kindness and respect, and enjoy your food without guilt or shame.

Mindful eating can help you have a healthier and happier relationship with food. It can also help you reduce stress, improve your mood, and enhance your quality of life. Try these dos for mindful eating and see how they can make a difference in your life.

If you want to learn more about mindful eating and how it can transform your life, you might be interested in the TNS emotional eating e-book which can be found at www.thenutritionstudio.ca

11/20/2023

Mindful eating is not just about what you eat, but also how you eat. It’s about being aware of your thoughts, feelings, and sensations when you eat, and how they affect your food choices and your health. Here are some donts for mindful eating that can help you avoid common pitfalls and challenges:

Don’t eat mindlessly. Eating mindlessly means eating without paying attention to your food, your body, or your environment. It can lead to overeating, emotional eating, or eating for the wrong reasons. Eating mindlessly can also make you miss out on the pleasure and satisfaction of eating.

Don’t restrict or deprive yourself. Restricting or depriving yourself of certain foods or calories can backfire and cause binge eating, cravings, or guilt. Restricting or depriving yourself can also make you feel unhappy, stressed, or deprived. Instead of restricting or depriving yourself, try to eat a balanced and varied diet that includes foods you enjoy and that nourish you.

Don’t ignore emotions. Emotions can influence your eating habits, and eating can influence your emotions. Ignoring emotions can make you eat more or less than you need, or eat to cope with negative emotions. Ignoring emotions can also make you disconnect from your body and your needs. Instead of ignoring emotions, try to acknowledge and accept them, and find healthy ways to express and manage them.

Don’t punish yourself for what you eat. Punishing yourself for what you eat can make you feel guilty, ashamed, or unworthy. Punishing yourself for what you eat can also make you have a negative relationship with food and yourself. Instead of punishing yourself for what you eat, try to be compassionate and forgiving towards yourself, and learn from your experiences.

If you want to learn more about mindful eating and how it can transform your life, go to https://buff.ly/3rsR7pH and access the emotional eating e-book

11/19/2023

🌙 Unleash a Clear, Focused Mind! 🌙

Are you tired of waking up with a foggy brain? Say goodbye to those sluggish mornings and hello to mental clarity with these 5 essential nighttime routines! 💪

1️⃣ Set a consistent bedtime routine to regulate your sleep patterns. With a consistent schedule, your body will know when it's time to wind down and rejuvenate. 💤

2️⃣ Avoid screens and blue light exposure before bed. Instead, opt for a good book or a soothing activity that doesn't involve technology. This way, you'll experience better sleep quality and wave goodbye to restless nights. 😴

3️⃣ Do not eat large meals 3-4 hours before bed. Eating too much or too late can disrupt your digestion, impact your sleep quality, and cause sleep disruptions due to large fluctuations in blood sugar levels 🍽️

4️⃣ No cannabis and alcohol at least 5 hours before bed. They may help you fall asleep but you will wake up feeling tired the next day. 🍷

5️⃣ Lastly, limit your caffeine intake at least 10 hours before bedtime to supercharge your sleep. Caffeine may stop you from falling asleep and can impair your sleep quality. ☕

With these 5 essential nighttime routines in place, you'll awaken each morning feeling refreshed, energized, and ready to take on the world with a clear, focused mind! 🌟💡

11/14/2023

𝐁𝐚𝐧𝐚𝐧𝐚 & 𝐒𝐩𝐢𝐧𝐚𝐜𝐡 𝐒𝐦𝐨𝐨𝐭𝐡𝐢𝐞 𝐑𝐞𝐜𝐢𝐩𝐞!

𝘐𝘯𝘨𝘳𝘦𝘥𝘪𝘦𝘯𝘵𝘴:
- 1 cup baby spinach
- 1 cup soy milk (or any milk truly)
- 1 frozen banana
- 1/4 cup vanilla protein powder
- 1/2 cup plain greek yogurt
- ice

𝘐𝘯𝘴𝘵𝘳𝘶𝘤𝘵𝘪𝘰𝘯𝘴:
- Place all ingredients into a blender
- Pulse until smooth. Add a bit of extra milk or water if it seems too thick. Add more ice if it seems too thin
- Pour the smoothie into a glass and enjoy!

11/14/2023

🌶️ Don't be fooled by the hype! Let's uncover the truth about capsaicin and its supposed weight loss powers. 🤔✨

🔍 Point 1: Contrary to popular belief, capsaicin does not directly cause weight loss. 🙅‍♀️ Numerous studies have debunked this myth, revealing that its impact on shedding pounds is minimal at best. ⚖️

🔍 Point 2: The metabolism-boosting effects of capsaicin have been exaggerated. While it may slightly increase metabolism, it is simply not enough to significantly affect weight loss. 📉

🔍 Point 3: Any weight loss attributed to capsaicin is likely due to other factors. Individuals may feel more satisfied after consuming spicy foods, leading to decreased calorie intake. Consequently, this may contribute to weight loss. 🍽️💪

Remember, there is no magic pill for shedding pounds, and this includes capsaicin. Rather than relying solely on a single ingredient, maintaining a balanced diet and engaging in regular physical activity are key to achieving long-term weight loss goals. 🥦🏋️‍♀️

For more tips and strategies on staying healthy and finding eating habits that fit your lifestyle, join the TNS weight loss program.

11/01/2023

Pumpkins are not just meant as decorations or Halloween treats. They are actually packed with nutritional benefits that can boost your health! Pumpkins are low in calories but high in fiber, making them great options if weight loss or preventing overeating is your goal. They are also loaded with vitamins A and C, which are essential in maintaining healthy skin and boosting the immune system. Don't let those leftover pumpkins go waste! Incorporate them into your diet by making delicious pumpkin soups, roasted pumpkin seeds, or even pumpkin smoothies. Your body will thank you.

10/31/2023

🎃 Halloween is just around the corner, and we know how tempting it can be to indulge in all the candy and treats that come with this spooky season. But don’t worry, we have some tips for you to enjoy Halloween without compromising your health and wellness goals. Swipe left to read more! 🎃

👉 Tip #1: Avoid buying candy too early. If you don’t have it at home, you won’t be tempted to eat it. Wait until a few days before Halloween to stock up on some goodies for the trick-or-treaters.

👉 Tip #2: Don’t buy candy that you love. Choose types that you are not a fan of, so you won’t be tempted to snack on them while waiting for the doorbell to ring. Save your calories for the treats that you really enjoy.

👉 Tip #3: Eat a filling dinner before going out for trick-or-treating. A crockpot meal is perfect for this occasion. Make a batch of chili or soup in the morning and it will be ready when you get home from school. Eating a balanced meal will help you feel full and avoid overeating candy.

👉 Tip #4: Set a limit on how much candy you and your kids can have each day. Don’t deprive yourself of your favorites, but enjoy them in moderation. Savor each piece and appreciate the flavors. Eat them when you are not hungry, so you will feel more satisfied.

👉 Tip #5: After a few days of enjoying your candy, agree to get rid of the rest or donate it to a good cause. This is a great way to practice self-control and generosity. You can also use this opportunity to teach your kids about sharing and helping others.

We hope these tips help you have a fun and healthy Halloween!

The Nutrition Studio

11/30/2023

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11/01/2023

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