LeMasterFit

Jalapeño Maple Bacon Gluten Free Mac and Cheese!

July 3, 2024 Leave a Comment

Hey there, foodies! We are well into summer time with these scorching temperatures but that also means pool parties, backyard BBQ’s, and lots of FOOD! With cookouts, comes the “main events off the grill” and all the delicious side dishes you can handle! If you're looking for a show-stopping dish that will have everyone begging for the recipe, look no further. I'm about to introduce you to the ultimate summer side: Jalapeño Maple Gluten Free Bacon Mac and Cheese. 🌶️🥓🧀 This isn’t your ... VIEW POST

Start a morning routine today – improve your life tomorrow!

October 28, 2023 Leave a Comment

All too often we find ourselves getting wrapped up in to the hustle and bustle of everyday, working until we feel like we are basically just automatons doing the same thing, getting up, going to work, coming home, chasing the kids, and dreading getting out of bed the next day. To preserve that little bit of peace you get when you sleep, you hit the snooze button a few times only to find yourself rushing out the door, just to repeat the cycle. Instead of hitting the snooze button 3 times and ... VIEW POST

Eating Chicken to Improve Health

June 29, 2023 Leave a Comment

Chicken is one of the most popular meats in the world and for good reason. Not only is it delicious, but it also offers numerous health benefits. I want to break down the benefits of eating chicken for your health and maintaining a healthy diet. 1. High in Protein Chicken is an excellent source of high-quality protein, which is essential for building and repairing tissues in the body. Protein is also necessary for the production of enzymes, hormones, and other important molecules. ... VIEW POST

Clean Eating for Celiac Disease and Food Allergies

June 22, 2023 Leave a Comment

Living with celiac disease or any other food allergy can be challenging, especially when it comes to finding safe and delicious foods to eat. Many pre-packaged foods and processed snacks contain hidden allergens, making it difficult to maintain a balanced and healthy diet. That's why adopting a clean, natural, and wholesome diet is essential for anyone with celiac disease or food allergies. In this blog post, we'll explore why clean eating is so important for managing these conditions and how it ... VIEW POST

Celebrate Wins in Your Health Journey

June 15, 2023 Leave a Comment

When it comes to our health and wellness goals, we often focus on the end result and forget about the importance of celebrating the small wins along the way. Celebrating our wins can help us stay motivated, boost our confidence, and reinforce positive habits. I wanted to talk to you about why it's important to celebrate your wins, no matter how big or small! Celebrate wins to keep you motivated When you celebrate your wins, it reinforces the positive habits and actions that you've taken to ... VIEW POST

Benefits of Iodized Salt and Why We Need It

June 8, 2023 Leave a Comment

Salt has been a dietary staple for thousands of years, prized for its ability to enhance the flavor of our food. But in recent years, salt has become somewhat of a dietary villain, blamed for everything from high blood pressure to heart disease. However, the truth is that iodized salt (table salt) is an essential nutrient that our bodies need in order to function properly. In this post, we'll explore the many benefits of iodized salt, and why we need it in our diets. As usual, we need salt in ... VIEW POST

Chelle’s Favourite Side Dish Recipes

June 1, 2023 Leave a Comment

Sometimes I feel like having a few side dish recipes are an after thought. Having a great side dish can elevate your meal to an entirely new level! I have shared some of my favourite chicken recipes that are easy to make and don’t take much time in the kitchen at all! With every great recipe comes perfectly crafted side dish recipes. Sometimes the side dishes make the meal even better! And, if you’re lucky, you can even trick a few picky eaters to add a few greens to their diet. I want to share ... VIEW POST

The Power of Positive Attitude for better Health

May 25, 2023 Leave a Comment

Do you know that your attitude can greatly influence your health and well-being? Having a positive attitude can improve your physical and mental health, reduce stress and anxiety, and increase your overall happiness. In this blog post, we will explore the importance of positive attitude in achieving health and wellness, and how you can cultivate a positive mindset for a healthier and happier life. What is a positive attitude? Positive attitude is a state of mind characterized by optimism, ... VIEW POST

Maple Bacon Brussel Sprouts Recipe

May 18, 2023 Leave a Comment

Have you ever tried to cook vegetables for someone who claims they "don't like green food"? I hope it's not just me! I also have a secret trick to get people to eat their veggies: Brussel Sprouts! This maple bacon roasted brussel sprouts recipe will be a game changer! Roasted Brussel Sprouts Inspiration When my parents live in Memphis Tennessee, I was on holiday from my master’s degree and when to visit. While I was visiting, we went to this lovely restaurant called South of Beale! I am ... VIEW POST

Roasted Bell Peppers and Goat Cheese Recipe

May 11, 2023 Leave a Comment

I was sent to Western Australia for work and sample collection for my last PhD project. This project gave me a chance to visit Perth. It also gave me a new opportunity to meet new people, eat delicious food, especially roasted bell peppers, and to see an incredible coastline. I spent the day before my research work exploring the city of Perth. I sat for a while in a café along the coastline and just listened to the ocean and crashing waves. The ocean is one of my favourite ... VIEW POST

Grilled Vegetable Kabobs

April 29, 2023 Leave a Comment

Picture this… it’s a hot summer day and you are ready for the family BBQ picnic! One of the best parts of these picnics is always the company. However, the food often takes centre stage! We used to have BBQ picnics all the time growing up. All my cousins and aunts and uncles would come over on any long weekend for a pool party and a cookout. The highlight of the cookout was by far my dad’s famous chicken and veggie recipe: oh, so simple yet packed with flavour and a family favourite! The side ... VIEW POST

Summer Salad Recipe

April 23, 2023 Leave a Comment

This summer salad is one of my favourite side dishes to make. Quite often it becomes the star of the show. I started making this for lunches back during my Master's degree because its easy to make and I didn't have to worry about heating anything for lunch. One time I went home to visit my family and we had a BBQ. I was cooking but I realised I was so excited to make the dinner, I forgot to plan a side dish! I spent 5 minutes, rummaging through the refrigerator and found all I needed to make a ... VIEW POST

Benefits of Eating the Egg Yolk

April 16, 2023 Leave a Comment

When you eat eggs, do you worry about eating the egg yolk? Do you only eat the egg white? Or do you eat the entire egg, golden yolk included? What’s in the egg yolk? The egg yolk is liquid gold in my opinion! The yolk is where all the nutrients like vitamins, minerals, and fat are located. For this reason, it also has all the flavour! Think about it this way, if the egg was being used to feed a chick during its growth and development before hatching, the chick needs ALL the nutrients ... VIEW POST

17 Minerals You Can’t Live Without

March 24, 2023 Leave a Comment

What Minerals Does My Body Need? Getting enough minerals in the diet helps to maintain metabolism, energy levels, healthy bones, hormone balance, blood pressure, and so much more. Fresh fruits and vegetables paired with a healthy balance of meat and other proteins provide the essential vitamins and minerals your body needs. Variety is the spice of life, especially with a variety of food on your plate. What are Minerals? There are a few categories of minerals. We need macro-minerals in ... VIEW POST

Benefits of Eating Healthy Fats

March 17, 2023 Leave a Comment

Many people believe fats are the enemy. However, natural and healthy fats, like fats found in animal products, offer many health benefits when consumed in moderation. Fat is important for different functions in the body. Fat is a major energy source for the body aside from the energy we get from carbohydrates. Our body needs fat to absorb and use vitamins from the food we eat and so much more. What was the 'War on Fat'? Around 30 years ago, the American Dietary Guidelines essentially ... VIEW POST

5 Healthy Chicken Recipes – easy, quick, & delicious

February 17, 2023 Leave a Comment

Nutritional content in chicken We know the hype around chicken. Its considered one of the healthiest meats. Chicken is considered healthy because it has such little fat compared to lamb and beef. Less fat means fewer calories with a similar protein content. Now, I am a firm believer that fat is essential in the diet, but moderation is key. I am painfully aware that in today’s economy, chicken is sometimes the most cost effective. It is a high protein meal we can make for our family WITHOUT ... VIEW POST

BBQ chicken Stir Fry

February 17, 2023 Leave a Comment

Everyone loves a good BBQ chicken, right? I love BBQ everything because it just tastes like summer! An easy weeknight meal to make is stir fry. Another weeknight meal is BBQ chicken. But, have you ever combined these two popular dishes to make BBQ chicken stir-fry? If not, add this to your weeknight meal plan and make this dish for your family! An Accidental Recipe! I had planned to make a stir-fry for dinner because I had a busy week in my research lab, had papers to write, and had a ... VIEW POST

Deep Sleep & Why its Important

February 2, 2023 Leave a Comment

Sleep–the most underrated nutrient! Despite what we may think, it takes energy to stay awake and do even basic functions throughout the day. Sleep is our way of resting, relaxing, recovering, and repairing our body on a cellular level. More importantly, deep sleep gives our body the opportunity to flush out toxins that build up around our brain and spinal cord throughout the day. Why is Sleep so Important? Sleep plays a vital role in our lives. I’m sure you have heard that you need ... VIEW POST

Easy, Healthy Chicken Piccata Recipe

January 19, 2023 Leave a Comment

If you’ve ever had chicken picatta, you know this dish is out of this world delicious and seemingly perfectly balanced. Traditionally, chicken piccata is chicken breast dipped in broken eggs, breaded, and then cooked in a lemon buttery sauce. It’s often served with pasta or on its own. But what do you do if you don’t want a carb heavy meal because maybe its a hot summer night? Chicken piccata is a great option for a lighter meal that is packed with nutrition, high in protein, and mixes in a few ... VIEW POST

Vitamins you can’t live without! Literally!

January 11, 2023 Leave a Comment

What are vitamins? Vitamins are essential nutrients because they serve thousands of functions in the body. Your body needs vitamins but, in smaller quantities than macronutrients like protein, carbs, and fats. Eating healthy foods and having a balanced diet will help you get the health goals you desire–its important to look at food as fuel, as sources of nutrition and fuel your body and cells need to function, growth, develop, repair themselves, and allow you get stronger, leaner, healthier ... VIEW POST

A New Year’s Resolution You can Actually Keep!

December 24, 2022 Leave a Comment

Have you ever made a New Year’s Resolution and by March can’t even remember your goals? Everyone has been in that situation. You make a New Year’s resolution. You're all gung ho about it for what seems to last half of January, life happens, and your resolution gets put on the back-burner, and fades to a distant memory. Been there. Done that! The resolution failure cycle Why do so many people set out on making New Year’s resolutions, time and time again, knowing they probably won’t ... VIEW POST

Have an Active Vacation in 6 Easy Ways

December 17, 2022 Leave a Comment

Its vacation time! It doesn't mean you have to forget about your health while on vacation. I get it, on vacation, you want to tune out, rest, relax, and recharge. Relaxing is fine, but there’s always room for activities and adventures - what I call an ‘active vacation’. There is nothing wrong with having a lazy day, sitting in the sun and listening to waves. But staying active on holidays keeps you from derailing your health and wellness while also giving you a chance to explore the ... VIEW POST

Gratitude and Thanksgiving improves your life!

November 29, 2022 Leave a Comment

Gratitude is easy when things are going well in life. But what about the times that life just doesn’t go your way? Do you struggle to show gratefulness and thanks to challenges even if they help you grow? Do you dwell on difficult times instead of finding the lesson you should learn? If you are like me, sometimes you have weeks where, no matter how hard you work, no matter how much you try, things you do just aren’t successful. You feel defeated, frustrated, and feel you have a tiny ... VIEW POST

Hydration and importance of hydration for the body!

November 7, 2022 Leave a Comment

Hydrate! Have you been told that you need to increase your water intake and hydration levels? I definitely have! But it is also so TRUE! You might know that water makes up about 75% of the human body! Hydration levels are a major component of a healthy lifestyle. If water is a majority of our body, don’t you think we should make sure we get enough water but also clean, hydrating water? Let me tell you a story Recently I traveled across Australia to do a bit of research, collect samples ... VIEW POST

Red Meat – benefits and sources!

October 29, 2022 Leave a Comment

Do you have a well-balanced, nutritional, natural, and wholesome diet? If you are like me, that type of lifestyle means a balance and moderation of red meat, white meat, fruits and vegetables. Moderation makes it easier to maintain a balanced and healthy lifestyle versus a lifestyle full of highly processed and packaged foods. Red meat especially, is a key feature in my diet with a red meat meal a couple times each week. The reason I eat high quality red meat is because of the multitude of ... VIEW POST

How to have a Healthy Gut!

October 7, 2022 Leave a Comment

Spoiler alert, you don’t need to eliminate the foods you love to have a healthy gut! Moderation is key of course. Learning how to have a healthy gut is easier than you might think and tastes delicious! Why having a healthy gut is important! Did you know that 40% of adults suffer from digestive health issues? If you are like me, you might have a few food allergies or food restrictions (thanks to celiac disease)! Maybe you have a strained relationship with food. Maybe you find ... VIEW POST

Should you take an Online Cooking Class?

September 23, 2022 Leave a Comment

So you want to learn how to cook? You want to find a cooking class near you? Well, how about a cooking class super close to you – like in your own home! That’s right. I bring the cooking class right to your kitchen. That way you can progress through the course at your own pace and in your own time. I have had so many questions from people asking me how to cook fish or how to cook lamb. The most common question I get is–how do I cook healthy food that actually ... VIEW POST

What is myoglobin and why is meat red?

September 16, 2022 Leave a Comment

What is myoglobin - 1000 foot view Have you ever been in a grocery store, trying to shop for your dinner, and you pick up a steak? You look at the steak and, as we in the food science community acknowledge, you “eat with your eyes”. When I look for steak, I want a steak that is bright cherry red. Meat colour is driven by a reaction with myoglobin. Hopefully you want to know: what is myoglobin? This means that you look at the steak and decide if it looks delicious. When it comes to food I ... VIEW POST

Must Have Tips for Cooking with Wine

September 10, 2022 2 Comments

Have you ever looked at a recipe that asks you to cook with wine and feel lost? You have questions like: Which wine do I choose? Can I just use a cheap $5 bottle of wine? Does the alcohol burn off while cooking? Have no fear… I want to help put some of these questions at ease. Plus I will give you must have tips when cooking with wine! Cooking with wine: More in depth than you thought I don’t know if you're aware but, universities have full courses focused solely on wine, wine making, and ... VIEW POST

What is the Best Way to Cook Vegetables?

August 31, 2022 Leave a Comment

There are a lot of ways to cook food, but some are better than others. Different cooking methods affect the flavour, texture, and especially the nutritional quality of whatever you are cooking. Vegetables are no different. Let’s talk about the best way to cook vegetables for the most nutrition and the best flavour and texture. Know how to store your veggies Nutritional content of veggies starts with the way you store the produce and where you shop for your produce. It is important to ... VIEW POST

Brown vs White Eggs – And Other Egg Facts

August 25, 2022 Leave a Comment

Confusion with eggs We know that breakfast is super important. But what you eat for breakfast is equally important as simply eating breakfast! One breakfast food that seems to take center stage is eggs. Now I know, there seems to be a lot of controversy over eggs and which eggs are best, brown vs white eggs, organic or not, cage free, free range, or caged eggs, etc. How do we decide what eggs to eat to feel good about a healthy meal decision and about our purchase and the care ... VIEW POST

The Benefits of Writing in a Journal

August 23, 2022 Leave a Comment

This is not a comprehensive list by any means. There are many benefits of writing in a journal. Journaling and the act of writing something down, things that are bothering you, or causing you worry or stress, and especially things you are grateful for, is an incredibly rewarding process. Journaling is a cathartic way of shedding that extra weight from that moment earlier in your day that upset you, or a future deadline that results in sleepless nights. We all have those moments. But, ... VIEW POST

The Importance of Breakfast

August 18, 2022 Leave a Comment

Breakfast is the most important meal of the day! Right? That’s what we were always told when we were little. Maybe it was just mom’s way of getting us to eat before school, but the thought has a LOT of merit. There is so much importance of breakfast, especially ensuring high quality, nutritious and healthy breakfasts. Food is fuel. We know that. And, like everything else that needs fuel, we run better; when our body has enough fuel (nutrition), we are more effective at work, in the gym, ... VIEW POST

5 Fitness Mistakes You Need to Stop Making

August 15, 2022 Leave a Comment

Do you ever get tired of nutrition coaches or health nuts giving unsolicited advice (not me–I’m cool)? They demand you do X amounts of cardio a week, Y amounts of HIIT workouts, all with the idea to drop 10 pounds quickly…Let’s dispel a few myths and fitness mistakes people often make: 1. When someone tells you they have a secret tool to help you drop weight quickly, walk away! Fast weight loss, while possible, usually means that a person has to live in extremes ... VIEW POST

6 Easy Steps to Boost Your Immune System

August 10, 2022 Leave a Comment

Why boosting your immune system important Everyone knows, especially since the chaos that 2020 brought us, that maintaining health is so important. Taking precautionary steps to keep your immune system strong is a good idea at the best of times. Now, with so many focused on protecting their health to avoid taking more sick days or just feeling low on those gloomy gray winter days, boosting your immune system is important. A boost to your immune system doesn’t have to be difficult, ... VIEW POST

The Best Omelette Recipe In Town

July 27, 2022 Leave a Comment

It’s a great day for an Omelette! One of my favourite things about the weekend growing up was knowing I would get to stuff my face with a big breakfast feast on the weekend. These breakfasts always featured omelettes my dad made. Its a running joke in my family that I am incapable of making a pretty omelette. That just meant that on Saturday and Sunday morning, I hung up my apron and let Dad cook breakfast. All because I wanted an omelette! My dad always makes an omelette every day ... VIEW POST

The Science of Cooking – its an Art!

July 23, 2022 Leave a Comment

I Love Science, Do You? The Science of Cooking is so important! I know what you’re thinking: “Wait a minute Michelle, I don’t want to know about biochemistry or disulphide bonds, crystallization phase changes in fat…” Don’t worry, that’s my job! Unless, of course, you DO want to learn about these things. But in all seriousness, I want you to learn as many things as you can. Every time you learn something, its like another arrow in your quiver, preparing you for whatever challenge you ... VIEW POST

Food is Fuel Your Body Needs

July 23, 2022 Leave a Comment

Food Is not a Reward for Good Behaviour Food is fuel, not a reward - but sometimes, it can be difficult to think that way. If you are like me, you have had times where you think to yourself: “Just one more chapter to study and you can have a snack” Or “Okay, I’ll go for a run and then can treat myself with pizza ... VIEW POST

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