Hi again and welcome to my blog! Fridays are always a bonus in the PN program because we get our regular lessons, plus messages and recipes from the coaches. Today, I also received personal feedback and encouragement from one of my coaches, which is always a great boost. Recipe from the Coaches 31 High-Protein Dinners That Taste Great and Keep You Full from Self Insights from Food Tracking Today's lesson focused on reflecting on the past few days of food tracking and the valuable insights it provides. Here are some key takeaways: Identify Gaps in Nutrition : For me I am noticing a lack of fruits this week when I look at the photos and so I am planning to incorporate them more consistently. Recognize Patterns: Observing how certain foods impact energy levels and cravings, such as feeling low-blood-sugary after eating specific items. I am finding that I am not having that mid afternoon crash that I used to have on days where I have had a PN plate for breakfast and lunch.  Emotional...

Hi again, thanks for stopping by! Today's lesson delved into the concept of triggers, inspired by the metaphor of Dumbo's magical feather. This helped me understand how certain stimuli can instantly influence our feelings and actions, positively or negatively. The Role of Triggers in Habit Formation The lesson outlined that triggers aren't just emotional reactions; they are powerful tools that can propel us towards desired behaviors. For athletes, triggers might include specific words, phrases, or rituals that help them perform at their best. For me, turning on my workout playlist and starting my treadmill immediately shifts my mindset towards exercise. However, I also recognized some triggers that lead to less desirable behaviors, such as reaching for ice cream when I'm feeling overheated. I'm working on replacing this with healthier responses, like drinking iced water that I am doing my best to keep my water bottle filled at all times. Workout Routine and Reflecti...

Dive into the delightful world of baking with these wholesome and hearty muffins, perfect for a nutritious breakfast or a satisfying snack. Packed with the goodness of sprouted oats, rich avocado, ripe bananas, and a hint of sweet apple sauce, each muffin is a treasure trove of flavors and textures.  I've jazzed up this healthful recipe with a sprinkle of crunchy hemp seeds and aromatic roasted peanuts, and added a dash of decadence with luscious chocolate chips. These muffins aren't just a treat for your taste buds—they're also bursting with essential nutrients, making them the ideal indulgence for any time of the day.  Whether you’re a seasoned baker or just starting out, these muffins promise to fill your kitchen with a warm, inviting aroma and your diet with high-quality nourishment. Ingredients 1 cup sprouted oats (grind into flour before using) 1 ripe avocado, mashed 2 ripe bananas, mashed 3 large eggs 1/2 cup apple sauce (unsweetened) 1/4 cup hemp seeds 1/4 cup honey...

Hello everyone! I can't believe it's already Day 100 of my Precision Nutrition for Woman program! Reaching this milestone is a testament to the dedication and effort I've put into transforming my habits and lifestyle. Every day, including today, has been a step towards a healthier, more fulfilled me. Of course, the PN program is a whole year so there is still lots to learn, so stay tuned! Workout Progress and Kitchen Confidence Today's workout felt more comfortable as the exercises have become familiar compared to learning them last week. This ease in the routine reflects not only improved physical strength but also mental adaptability to the program's demands. I appreciate that the warmup and cool down is the same each time and continue to do my workout in my home gym for me time without any distractions. The lesson of the day focused on building confidence in the kitchen, which is crucial for sustaining our PN-friendly meal planning. It emphasized the importance o...

Hello again! As we wrap up another week, today was packed with learning and activities—a double dose of insights from our program coaches and a fresh workout routine. Unpacking the Lessons Today's lesson encouraged us to review our body signal tracking data from yesterday and engage in self-coaching. Analyzing my own data was enlightening; it highlighted how significantly lack of sleep and pain from my PCOS/period affects my energy and mood throughout the day. Despite having a nap, I realized that doesn't fully counteract the tiredness from disrupted sleep. If I were to advise a "client" (myself in this case), I’d commend the efforts to maintain slow eating, regular hydration, and exercise even during these rough patches and remind them that PCOS is rough and periods don't last forever. Workout Progress and Gardening Gains I tackled the third new workout routine of the second phase today, continuing with bodyweight exercises and resistance bands. There’s something...

Today was packed with unplanned events and the final session of this phase's workout series. Despite the chaos, including an unexpected appointment and car troubles with my mum’s car, I managed to complete my favorite workout of the three-day program without changing any resistance bands. Managing Plants and Weather Shifts The morning started with rain and a high of 16°C, ideal for bringing my plants outside to soak up the benefits before cooler days ahead. According to the forecast, the next few days will be too chilly, so I prepared to keep them in the greenhouse where they can stay warm.I have no idea if this is the correct way to nurture plants, just going by what I have read online.  Time for Me Today, I managed to schedule an appointment with my new favorite hair stylist for my second henna treatment. Aligning our schedules was a challenge; I had hoped to fit this in last week or over the weekend, but it didn't work out. Traveling to her salon is a commitment—an hour'...

A Nut-Free Delight: Carrot Cake with Fresh Dates and Sunflower Seed Butter Icing For those who love carrot cake but need to avoid nuts, here's a delightful alternative that promises all the flavor without any worries. This carrot cake uses sunflower seed butter to create a nut-free, allergy-friendly version that everyone can enjoy. Whether you have nut allergies or simply prefer to avoid them, this recipe ensures no one misses out on a classic dessert favorite. Looking for a version of a carrot cake with nuts? Delight in our Carrot Cake with Cashew Butter Icing, where traditional flavors meet a creamy, nutty twist. This recipe elevates the classic carrot cake by incorporating rich cashew butter in the icing, adding a luxurious texture and depth of flavor. Perfect for any occasion that calls for a special dessert. Click the link to explore the full recipe and treat yourself to a slice of decadence! Carrot Cake with Cashew Butter Icing The Joy of a Nut-Free Cake Carrot cake is a belo...

Deliciously Nutritious: Exploring Healthy Dessert Options Embracing the joys of healthy eating doesn't mean giving up on your favorite desserts. Last week, we discovered some fabulous recipes that prove just that. Let's dive into these creative culinary delights that balance indulgence with nutrition. Brownies with a Healthy Twist Who knew that brownies could be part of a healthy diet? We were introduced to an innovative recipe that incorporates black beans and zucchini. This clever twist not only enhances the nutritional value but also keeps the brownies moist and fudgy. Whether you're a chocolate lover or looking for healthier dessert options, this recipe promises satisfaction without the guilt. Black Bean and Zucchini Brownies with Fresh Dates Recipe Carrot Cake: A Unique Delight with Cashew Butter Here is the recipe crafted by ChatGPT for a distinctive carrot cake that features cashew butter icing. This version enhances the moist crumb and rich flavors enriched by fresh...

Reflecting on Smart Carbs Today's lesson offered a valuable recap of the past two weeks, focusing on our efforts to make smarter carb choices. We were encouraged to reflect on the changes we've implemented and the effectiveness of these strategies. For me, incorporating more beans into my diet through chili, experimenting with chickpea pasta, and opting for multigrain tortillas and popcorn over Doritos for snack times have been significant adjustments. Notably, ordering prepared deli chilis has been a practical way to integrate beans into my meals subtly, helping me overcome my dislike for their texture. Realizing New Eating Habits The shift towards smarter carb choices has gradually become more intuitive rather than a forced effort. However, I still find myself challenged by the concept of feeling full. Taking smaller portions has been helpful, and I've started leaving more than just one bite on my plate, which is a considerable shift from the clean-your-plate habit ingrai...

In our weekly recap lesson with the Precision Nutrition program, we encountered a unique recipe that captivated our taste buds but, unfortunately, came without a shareable link. Eager to spread the joy of this culinary discovery, I turned to ChatGPT 4 and challenged it to recreate the essence of the recipe using the same key ingredients. The result was nothing short of spectacular, with ChatGPT 4 adding its own creative twists to enhance the original. This new recipe for Black Bean and Zucchini Brownies with Date, Cocoa, and Peanut Butter Icing is not only a testament to the versatility of healthy ingredients but also a perfect treat for the whole family to enjoy. Let's dive into this delightful creation that promises to be a crowd-pleaser at any table! Delicious and Nutritious Black Bean Brownies Indulge in a dessert that's as enjoyable as it is wholesome. Our Black Bean and Zucchini Brownies paired with Date, Cocoa, and Peanut Butter Icing offer a rich, flavorful experience, ...

Unpacking the Pattern of Weekenditis Today's lesson delved into a phenomenon many of us might find familiar—Weekenditis, a witty term coined to describe the drastic shift in eating habits that often occurs from Friday evening through the weekend. This pattern is characterized by abandoning the disciplined eating habits of the weekdays for indulgence in foods and drinks that we typically avoid, which and often end up leading to feelings of guilt, regret, and physical discomfort. The Cycle of Restrictive Eating The lesson outlined how restrictive and "perfect" eating from Monday to Friday can set the stage for Weekenditis. This approach often builds up a psychological and physical craving for the "forbidden" foods, making it almost inevitable that we'll overindulge when we finally allow ourselves a break from strict dieting. The cycle is further exacerbated by the "all-or-nothing" mindset, where minor deviations from the diet plan trigger a dispropor...

Today, as North America prepared for the eclipse, I chose a different path, focusing on my fitness routine in the safety of my home gym. With the arrival of my new resistance bands, equipped with their own handles, my workout felt more efficient and focused, especially during the x-walk exercise. This gear upgrade, along with my workout gloves, has significantly enhanced my training experience. The morning also brought a delightful discovery in our yard—a cluster of vibrant purple Dutch crocus flowers, signaling that it's time to plan for this year's gardening endeavors. After a year's hiatus, I'm eager to dive back into outdoor gardening, excited for the growth and beauty it brings. Group Recipe Shares Today there were a couple of yummy looking recipe shares and I wanted to post them here for future reference. Marinated Peanut Tempeh I haven't tried tempeh yet, but the photos they shared look amazing from the person that added them to the Facebook group today so de...

Consistent Workout Routines Today, I dove back into last Friday's workout routine, starting with a warm-up on my treadmill and proceeding through three targeted circuits. The session concluded with another 15-minute treadmill walk, encapsulating a comprehensive workout that's become familiar yet remains challenging. These circuits, emphasizing everything from core breathing to dynamic resistance band exercises, are not only effective but also wonderfully portable, ideal for maintaining my fitness routine while traveling. Unexpected Feline Interruption My workout took a surprising turn with an unexpected interruption from my cat. Her decision to playfully engage with me during floor exercises was a first, providing both a moment of levity and a startling reminder of the need for a distraction-free workout environment. It seems my home gym will now have a "door closed" policy during workouts to ensure uninterrupted focus. Navigating Smart Carb Intake Today's lesson ...

Mastering Whole Grains and Beans Today's lesson shed light on the preparation of whole grains and beans, two staples of a nutritious diet. The detailed steps for cooking these essentials not only enhanced my culinary skills but also deepened my understanding of their health benefits. The distinction between truly whole grains and processed whole grains masquerading as healthy options was particularly enlightening. Learning that items like whole grain flour do not offer the same nutritional value as unprocessed grains like amaranth, quinoa, and steel-cut oats has encouraged me to scrutinize labels more closely. New Techniques and Tips The cooking demonstrations were eye-opening, especially the unique tips for preparing beans—like refreshing the water during cooking and adding seaweed to reduce gas-inducing compounds. These practical strategies are game-changers for incorporating more beans into my diet without some of the usual drawbacks. Storage Insights The advice on storing cooke...

Reflecting on Day 73 of my journey with Precision Nutrition, I encountered some realizations and experiences that reinforced the dynamic nature of personal growth and health optimization. Harvesting Homegrown Health: The Joy of Green Onions This morning brought a small yet immensely satisfying milestone in my journey towards integrating more homegrown foods into my diet. After weeks of nurturing and patience, I finally harvested the green onions I've been growing. The experience of clipping those fresh, vibrant shoots straight from the soil to my kitchen is a vivid reminder of the joys and rewards of gardening. This achievement is more than just adding homegrown produce to my meals; it's a tangible representation of the cycle of growth, care, and nutrition that I've committed to in my wellness journey. These green onions, though a modest harvest, symbolize a step closer to self-sufficiency and a deeper connection to the food that nourishes my body and soul.  Acknowledging E...

Family Time by the Lake Today's active recovery was a delightful family outing to the lake, complete with our dog in tow. The challenge of managing her reactions to other dogs continues, but our dedication to new training methods is unwavering. It was an exceptionally beautiful day, with the sun shining warmly at 10°C—a perfect setting for our lakeside walk.  The outing was sweetened further by indulging in ice cream from Kawartha Dairy, a treat that, thanks to my journey with Precision Nutrition, I enjoyed guilt-free. This is something that I would never have done on previous programs. Recognizing the value of moderation and the joy of occasional treats has been a liberating shift in mindset. Physical Recovery and Reflection Feeling a bit sore from yesterday's workout, I was grateful for the program's thoughtful scheduling, which allotted today for gentle movement and recovery. The soreness, particularly in my abdominal muscles, attests to the effectiveness of the exercise...