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healthy eating

Easiest Zoodles and Meat Sauce

For someone who is always hungry, loves to eat food out of giant bowls and goes for massive portions – zoodles are your best friend. The carb-friendly version of noodles is so so so easy to make and the meat sauce is even easier.

Okay fine I may have cheated a little by using a jar of sauce but I really liked the Rao’s brand as the sugar content is low and the ingredients are on point. I just simply dressed it up with some meat, onions and mushrooms. For the zucchini noodles, my preference is using a hand spiralizer like this as it is so easy to clean. I used to own one of those massive spiralizers with all the different blade settings and probably only used it once because it was very difficult to clean  – ain’t nobody got time for that.

If zoodles aren’t your thing, this sauce goes great with anything – give it a try!

Easiest Zoodles and Meat Sauce
Serves 6
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
  1. 3 medium zucchinis
  2. 1 lb extra lean ground turkey
  3. 2 cups white mushroom slices
  4. 1 small white onion
  5. 1 jar tomato sauce of choice (I prefer Rao's)
  6. 1 tbsp olive oil
  7. salt and pepper to taste
  1. Hand-spiralize zucchinis and set aside.
  2. In saucepan heat olive oil.
  3. Add in onion. Once onion is soft add in mushrooms.
  4. Once mushrooms soften add in meat and cook until brown.
  5. When meat is browned, pour jar of tomato sauce into pan and bring to simmer.
  6. Simmer for 15 minutes stirring occasionally.
  7. Serve over zoodles and enjoy!
Kale & Krunches

Holiday Dinner Hacks

Holiday dinners can be a huge source of anxiety for a lot of us. Whether you are trying to lose, gain or maintain your weight we tend to face the same struggles at large celebratory dinners. From the endless amount of menu options on the buffet to the pressure faced when eating with family and friends, it can be a struggle to not overeat, or in some cases, undereat at a holiday meal.

Since I celebrate Rosh Hashanah, the Jewish New Year, I want to share my five strategies to navigating a holiday meal so you can eat and enjoy in the best possible way.

1. Go green

When it’s time to fill up your plate, start with greens (salad, veggies) and try and take up half the plate with them. This will still leave a little room for all the meat, pasta and potatoes but keep your portions in check.

2. Drink up to fill up

Before the meal, have a large glass of water. This will not only help with digestion later on but will keep your hunger cues in check and help prevent overeating.

3. Plan your treat

I’m all for indulging and truthfully would rather have dessert than anything else in the world. If you go to the same house for the holidays every year and know you love your aunt’s honey cake, plan to have your specific treat to avoid getting overwhelmed with all the other choices. 

4. Get moving

Try scheduling a workout in either the day of your big meal or the following morning. Even a light walk around the block will help with digestion and allow you to keep up your healthy moving habits. 

5. Lose the guilt

Whether it’s the New Year or Thanksgiving, the holidays are the time to connect with family and friends. They are also holidays – they happen a few times a year. Let yourself live, enjoy and then get back to routine when they are done. One piece of cake or one giant meal will not set you back. Lose the guilt and enjoy yourself. 


Photos from Pinterest.


5 Ways the Right Water Can Improve Your Workout

We all know that drinking water is an integral part of maintaining a healthy lifestyle. After all, almost two-thirds of the human body is made up of water and water helps ensure every system in our bodies is working properly.

For most of us, however, keeping up with our daily water intake can be a struggle. It is said we need approximately 8 glasses per day yet if we are active or work up a sweat, it is important for us to drink more.

As a personal trainer and holistic health coach, I am always advising my clients to drink more water – especially to those who want to better their fitness. I like to suggest a premium spring water like Flow so they can experience all the benefits that water has. Flow is 100% natural Canadian spring water locally sourced from a family-owned spring in Ontario. It is packaged in 100% recyclable and BPA-free material, allowing for a higher-mineral content than most plastic water bottles.

Jam-packed with goodness and eco-friendly, here are 5 ways that the right water, like Flow, can help improve your workout:

  1. Hydration is key

We lose a ton of water when we work up a sweat. Staying on top of our water intake not just after but during our workouts can significantly improve our performance.  It is important for us to continuously re-hydrate and the large number of electrolytes in Flow Water helps with replenishing those essential nutrients lost during our sweat session.

  1. Energy boosting

Working out requires a ton of energy but our bodies need water to make all our energy systems work. Hydrating during our workout with a pure spring water like Flow allows for long-lasting energy so we can crush those high-intensity exercises.

  1. Circulation

Water is an important part of circulation and helps get the blood flowing in our bodies. Blood flow is key to a proper warm up, ultimately preparing us for a great workout.

  1. Proper recovery

Just like drinking water, rest is something we know we need to do but tend to neglect. Proper rest in between exercising helps repair and rebuild our muscles, allowing us to get stronger. Water is a key component to helping speed up the recovery process so we’re ready for our next big workout.

  1. Size matters

Drinking the right amount of water during your workout is super important and making sure you have enough water that is easily transportable will make hydrating that much easier. Flow Water comes in 500 ml and 1L boxes –  perfect for a quick HIIT session or hour-long exercise class.  

For more information on Flow Water and how you can purchase it, visit



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