NUTRITION Q&A; post-workout, student life + energy

Hello all!

Another monthly Q&A! This month we had questions about working out, student life and energy!


What should I eat before and after a workout?

This answer is quite individualized, and it depends on the type of workout you are doing and the time of day you are exercising. Generally, carbohydrates provide you with quick energy while protein and fat provide sustained energy, which is helpful for most forms of exercise. Enjoying a source of a complex carbohydrate (i.e. sweet potato, whole wheat bread, oatmeal, a grain etc.) with protein ( i.e.nut butter, egg) and fat (i.e. nut butter, hemp hearts, avocado) can be great for sustained energy during a workout. If you are in ketosis, having a snack with fat is what you need to keep energy up during a workout. Some of my clients like to start the day with a fasted workout, which may be helpful for specific fitness goals, but is not for everyone!

Some of my favourite pre-workout snacks or meals include toast with peanut butter, sliced banana and sprinkled hemp hearts or a homemade energy ball. 

Post-workout meals or snacks typically include a good portion of protein with a good source of carbohydrates. When we think of post-workout nutrition we think of “recovery”. Right after you exercise your muscles are open to receiving amino acids from protein, which help to form and build muscles. You actually need carbohydrates for the protein to enter the muscles properly. If you have a sweet tooth, enjoying something higher glycemic (aka higher in sugar) is best during this time compared to other times of the day.

Some of my favourite post-workout snacks or meals include a smoothie with protein powder and banana, or a meal that includes chicken, salmon or lentils with sweet potato or brown rice.

Do you have any tips for students?

Here are my tips for students!

1. Healthy Snacks; you can not control all meals (i.e. crazy schedule, cafeteria meals), but keeping healthy snacks in your dorm or purse is a great way to get quick energy. Nuts, seeds, trail mixes (no sugar or oil), Lara bars or bounce bars are great options.

2. Meal Prep/Batch Cooking; this tip can help you save time and is usually cost effective. Allocate 1-2 hours on one day a week and make large batches of a healthy dish. Soups, chili, curry, stews are all great options.

3. Buy in Bulk; buying food in bulk is a great way to save money. You can buy healthy ingredients like beans, lentils, whole grains, pasta and more.

What are the best foods for energy?

Other than medical conditions or nutrition deficiencies that can contribute to fatigue, the first thing I think of when I think about sustainable energy is focusing on balancing blood sugar.

Nutrient dense foods help to provide the body with energy that it needs to thrive, however balancing blood sugar levels is key. Lowering sugar intake, and including a source of fibre, protein with healthy fat at each meal and snack is something to strive towards.

If you struggle with low energy note the times of day or days of the week that you feel more lethargic as this can be helpful at determining the reason behind it. In my practice, I often hear my clients feel tired around 3 or 4, or right after work. This is often when blood sugar drops and is typically due to processed foods, sugar, caffeine and lack of balanced meals and snacks throughout the day. If you struggle with low energy, or with creating balanced meals or snacks for yourself, a Nutritionist can help!

Thank you to those of you who sent in your questions! If you want to see your nutrition question answered, please pop on over to our Instagram and send us a DM!



Noodle Salad Bowl

Hello all!

Today I am sharing a recipe for a noodle salad. This is one of my favourite go-to recipes, especially for the summer. It is fresh and satisfying, and great base for whatever protein source you like- grilled fish, chicken, tofu, tempeh, edamame etc.  This recipe can be made ahead of time, and keeps well for a good three days in the fridge.

Noodle Salad Bowl


8 oz noodles approx.

1 cucumber, julienned

1 carrot julienned

3 sprigs green onion, chopped

1 bunch cilantro, chopped

1/2 Napa cabbage, sliced


Mix all together:

2 tbsp sesame oil

2 tbsp tamari

2 tbsp rice vinegar

Juice of 1 lime

grated ginger, to taste


  1. Mix all salad ingredients together, and mix wth dressing. Top with extra cilantro, lime + sesame seeds.


I hope you enjoy this recipe! Please let me know if you like it by tagging me on Instagram, or commenting below!






Hi friends, and Happy May!

We hope you got to make some delicious recipes from last month’s Monthly Nourish, and we are so excited to incorporate three new foods for the month of May. Don’t forget to tag us in your recipe creations this month and use the hashtag #MonthlyNourish for all of us to share!

Sunflower Seeds

These tiny seeds are a superfood for so many reasons! They are an excellent source of vitamin E, which is fat soluble antioxidant that can help with skin health, eye health and cardiovascular health. They are also a great source of magnesium and B vitamins, both of which can help with stress management.

Add these to your salads for a nice touch, or have them on their own! Sunflower seeds can also be lightly roasted to add some more flavour. They are also great as a nut alternative if you have a nut allergy, or if you need to bring a nut-free option for lunch. Sunflower seed butter is also a fave- it almost tastes like peanut butter!

Check out our Monthly Nourish board on Pinterest to find more recipe inspiration like these Raw Seedy Granola Bars from the Broma Bakery


Spinach is one of the most nutrient dense leafy greens around! This dark green vegetable is notably high in magnesium, iron, calcium and B vitamins.

When choosing your spinach, look for a rich dark green colour. Store it in the fridge for up to 5 days, and just make sure to wash it before eating it. Add it as a base to your favourite salads, steamed as a side, or add to your smoothies.

Check out our Monthly Nourish board on Pinterest for inspiration like this Spinach Salad from The Floating Kitchen 


Celery is a great source of vitamin K, molybdenum and potassium, as well as folate. Celery is high in many phytonutrients, which indicate an anti-inflammatory benefit. Celery may also specifically be helpful at targeting inflammation in the gut, due to a specific non-starch polysaccharides, which is currently being studied . We love it as a snack dipped in hummus, with peanut butter, added to salads and even smoothies. Celery is hydrating and crunchy- a perfect refreshing vegetable for spring!

Check out our Monthly Nourish board on Pinterest  to see more recipe inspiration like this delicious green juice from the Drizzle and Drip 

We hope you are as excited as we are to incorporate these three foods into your diet this month! Don’t forget to tag us in your recipe creations and use the hashtag #MonthlyNourish for all of us to share

-Sarah + Jass

Three Non-Green Vegetable Smoothies

Today’s post includes three of my favourite non-green vegetables smoothies! Including more vegetables into your diet is one of the best things you can do for your health, and smoothies are a great way to get some more veggies into your life!


Strawberry + Cauliflower 


1/2 cup frozen strawberries

1/2 banana

1/3 cup coconut milk, full-fat (found in a can)

1/2 cup frozen cauliflower

1 tbsp hemp hearts

1 scoop protein powder of choice

water- to desired consistency


1. Blend all ingredients together in a blender. Add water until desired consistency.

Chocolate + Zucchini  


1 tbsp cacao powder

1 tsp cinnamon

1/2 cup frozen chopped zucchini

1 banana

1 scoop protein powder

1 tbsp ground flaxseeds

1 cup almond or coconut milk

water- to desired consistency

*optional* 5 ice cubes


1. Blend all ingredients together in a blender. Add water until desired consistency.

Mango + Cucumber


1/2 cup frozen mango

1/3 cup coconut milk

1/2 cup chopped cucumber

1 tbsp chia seeds

1 scoop protein powder of choice

1 cup water, or more for desired consistency

*optional* 5 ice cubes


1. Blend all ingredients together in a blender. Add water until desired consistency.


Note: I think it is important to note that you can play around with your smoothies. Depending on your blender and taste preferences, you may want to add a little more of this or that- maybe you want to thin it out, or add some sweetness. Whatever you decide, use these recipes as a base and make them your own!


I hope you enjoy these smoothie recipes and find some fun ways to add more vegetables into your diet!



NUTRITION Q&A ; Carbs, Fertility + Meal Prep

Hello + Happy May!

A while back on Instagram, I asked for your burning nutrition questions and this month I am starting to answer them. Each month, I will answer three questions in hopes of clearing up some nutritional confusion. Please continue to ask me your questions through Instagram, and I will do my best to answer them!


1) What are carbs? Are carbs bad for you?

This was easily the most asked question, which really reinforced how confusing nutrition can be!

Simply put, carbohydrates are one of our body’s main and primary energy sources.

Also simply put, carbs are NOT bad for you!

Now, let’s get into it…

Carbohydrates are one of three macro-nutrients, along with protein and fat. This means it is one of the three ways our body receives energy (or calories) from food. The reason for the name carbohydrate, is that on a chemical level they contain carbon, hydrogen and oxygen.

Two main types of carbohydrates; ‘Simple’ & ‘Complex’

Simple carbohydrates are those that are digested and absorbed quickly and easily, compared to complex carbohydrates. They contain one or two sugars. Single sugars, also known as monosaccharides, include fructose, glucose and galactose. Carbohydrates with two sugars, also known as disaccharides, include sucrose, lactose and maltose. Simple carbohydrates often contain little fibre, and found in food items such as candy, soda, syrup, as well as white breads, pasta and rice. These carbohydrate sources break down quite quickly in the body, and can spike blood sugar levels, contributing to various health concerns or symptoms.

Complex Carbohydrates are those that contain three or more sugars (polysaccharides), and may be referred to as starches. Complex carbohydrates include fibre, and often sources of complex carbohydrates are high in fibre. Complex carbohydrates break down at a slower pace in the body, leading to less of a spike in blood sugar. Complex carbohydrates are generally the nutritious carbohydrate sources like whole grains, beans, legumes and vegetables.

Carbohydrates are important to include for energy levels, brain functioning and weight management. As well, healthy complex carbohydrate sources include many important nutrients, that our body may lack when we limit carbs. Fibre that is found in complex carbohydrates is necessary for our digestion, cholesterol management, blood sugar management and weight management. It is important to include healthy carbohydrates like vegetables, whole grains, beans and legumes.

Label Reading

When we read nutrition labels, there are a few things to keep in mind. First, fibre (which is included as a carbohydrate) does not break down and we generally do not use fibre as an energy source. When reading labels subtract the fibre content from the total carbohydrates to give the you ‘net carbs’, which means the carbohydrates that actually provide energy to our body. Another point to note, is that the total carbohydrate count does not indicate whether the sources are complex, or simple. It is always wise to read the ingredients to ensure you are getting nutrient-dense sources of carbohydrates, instead of simple sugars.

Low Carbohydrate Diets

Low carb diets are often used as a weight-loss diet, and certain low-carbohydrate diets are gaining popularity for their various potential therpatuetic benenfit. I generally recommend we pay attention to how many carbohydrates we are eating, in relation to other foods on our place. For instance, I don’t typically suggest we load our plate with only pasta, but instead that we include carbohydrate sources ( like pasta) as part of a balanced meal with many vegetables, a protein source and a healthy fat source. I will also note that the short term benefit of reducing carbohydrates may include weight-loss, but that any sort of restriction may lead to eventual weight gain. If we are restructuring our meals and plates to include less carbs, we must add in a variety of other foods (like vegetables, protein and healthy fat) to feel full, satisfied and satiated- not deprived.

One popular low-carbohydrate diet is the Ketogenic Diet. This is a low-carbohydrate diet that replaces carbohydrates with fat, using the ketones ( the breakdown of fat) as the primary energy source, instead. Something to note here is this is simply not a reduction of carbohydrates, but instead a low-carb/high-fat diet. This diet changes the body’s natural metabolic tendencies, and in my opinion, not a diet to use lightly. There are preliminary studies, which show the potential benefit of this diet, and it may be used therapeutically to help with certain health conditions.

– Carbohydrates are our body’s main energy source.

– They are necessary and healthy.

– Include high-fibre complex carbohydrates like whole grains, beans, legumes and vegetables, which include nutrient-dense carbohydrates sources.

– Limit simple sugars like table sugar, pop, candy, as well as white/refined bread and pasta.

– Include carbohydrates as part of a balanced diet with protein and healthy fat.

– Low carb diets may be helpful, but speak to your health-care practitioner and do not restrict your food intake.


2) What should I eat when trying to conceive?

Below are a list of the best foods to include when trying to conceive. From a nutritional perspective the main goals are typically to feel healthy and energized, while preparing the body for pregnancy. Generally speaking, following an anti-inflammatory and nutritious diet is the way to go!

Healthy Fats: avocado, fish, fish oils, nuts seeds, olive oil, olives,
Vegetables: colourful vegetables at least 3 x per day
Adequate protein: generally .8g per kg of body weight. Healthy sources include eggs, fish, chicken, chickpeas and lentils.
Water! Try for 6 glasses a day.
Foods high in zinc: pumpkin seeds, zucchini, sardines.
Foods high in probiotics: sauerkraut, yogurt, kimchi, kombucha * limit or omit when pregnant as these are often unpasteurized.
Foods high in magnesium: dark chocolate, brazil nuts, almonds.

It is also noted that reducing and limiting processed foods, simple sugars, alcohol and caffeine can be beneficial.


3) What are some tips for meal prepping?

1. Take time each week to plan- a little bit of planning goes a long way! Plan what you want to make, and write a list for grocery shopping. This way you know what are you looking for at the grocery store.

2. “ Cook once, eat twice” – think in terms of making extra whenever you do cook.

3. Find and create a list of easy go-to meals that you know you like, and know how to make. This will take the thought and potential stress out of figuring out what to cook each day/week.

4. Schedule your cooking time. Allocate time each week (in your calendar!) to cook and prepare a few things ahead of time.

5. Ideas to prep ahead of time; cut veggies, roast veggies, dips, dressing, grains, salmon, turkey meatballs, beans.


I hope you find these posts helpful! Continue to check the blog each month to read some more answers to your common nutrition questions!

– SG


Hi everyone, and Happy April!

We hope you enjoyed using last month’s nourishing foods in your recipes! We have three new delicious foods for you to incorporate into your diet this month! Don’t forget to tag us in your recipes and use the hashtag #monthlynourish for all of us to share!


Zucchinis are a great source of vitamin C, vitamin A, vitamin E and so much more. It’s a great antioxidant-packed vegetable, a great add-on for those who want to improve their skin health, eye health, heart health, improve circulation, weight loss and so much more.

You can eat zucchinis raw in a salad or on their own. You can also roast them or bake them to give them some extra flavour. Steaming and then freezing your zucchini is a great alternative to use in a smoothie or in combination with other fruit to your smoothie.

Check out our Monthly Nourish board on Pinterest to find more recipe inspiration like this Courgette Strip Salad by the Swoon Food.


Tomatoes are a great source of vitamin C and notably high in lycopene. Lycopene may be helpful in preventing heart disease and atherosclerosis, as well as a protective nutrient for our skin and prostate. Tomatoes area great anti-inflammatory food, too!

Tomatoes are great raw or cooked, however the nutrients in tomatoes are more accessible to the body when cooked! They are great in a salad, with hummus, in a sauce or stew or just on their own!

Check out our Monthly Nourish board on Pinterest to get more recipe inspiration like this Root Vegetable Dal by the Blissful Basil. 


Sauerkraut may not be a favourite in your household, but there are tons of reasons why it should be! Sauerkraut contains probiotics, the beneficial bacteria necessary for a healthy digestive system. The naturally fermented cabbage provides tons of nutrients, like B vitamins and good flora to boost our immune systems and help us with digestion. With the transition in seasons, sauerkraut would be an excellent food to add to your meals.

Having a tablespoon of sauerkraut before meals, is a great way to boost your digestion. In just one tablespoon of sauerkraut, you can get up to one million good bacteria. Sauerkraut is also a great side for your dish!

Check out our Monthly Nourish board on Pinterest for more recipe inspiration like this Basic Sauerkraut by Donna Hay

We hope you are excited for this month’s Monthly Nourish, and we cannot wait to see the recipes you create, using the hashtag #monthlynourish

Sarah + Jass

A Spring Arugula Salad

Happy Spring!

It is now officially spring, and with that comes a new recipe. Today I am sharing a recipe for a simple salad, loaded with spring vegetables. This can make a full meal if you add enough cheese and pumpkin seeds, however I like to enjoy this salad as a side to baked fish or chicken.

Arugula is the star here, and a vegetable that is quite easy to find. Arugula is a great bitter green, which can be helpful for our digestive system, while also  a very nutrient-dense vegetables containing carotenoids, potassium, iron, calcium and many other phytochemicals. To learn more about the health benefits of arugula, check out Monthly Nourish.



3 cups arugula

1 cup sprouts of choice, sunflower, radish or broccoli

1 zucchini, spirulized

5 radishes, sliced thinly

1 block sheep feta, approx 1/2 cup crumbled

large handful pumpkin seeds


1/3 cup olive oil

2 tbsp apple cider vineger

1 tbsp juice of one lemon

1 tbsp honey

salt + pepper to taste

zest of one lemon



1. Add all vegetables together in a bowl.

2. Add dressing ingredients in a blender, or cup and stir.

3. Dress salad, mix if you like.

4. Serve, on own or with your main!

I hope you enjoy this recipe! If you make it let me know in the comments or tag me on social media!

– SG


Hello friends, and happy March!

We hope you all loved incorporating last month’s Monthly Nourish foods into your diet! We’re excited for this month, because the weather will start to get warmer, and this month we include some of our all-time favourites! Don’t forget to hashtag #monthlynourish in your recipe creations for all of us to share!


This astringent tasting green is more than just a pretty leaf. Arugula contains tons of antioxidants like vitamin A, vitamin C, and vitamin K, as well as multiple carotenoids, phytochemicals and so much more. It’s high mineral content is great for bone health and the high antioxidant count means it is good for our skin, brain and heart! One notable and often overlooked quality of arugula, is that the bitter taste can also aid in digestion. 

Change up the base in your salad, and opt for some arugula instead. Transitioning our greens is a great way to get more vitamins and minerals in our body. 

Check out our Monthly Nourish board on Pinterest for recipe inspiration like this Avocado Arugula Spinach Soup by the Urban Kitchen Affair.


Asparagus is a great source of vitamin K, folate, copper, vitamin B1, selenium, vitamin C, vitamin E and B2. It is also high in magnesium, zinc, iron and fibre. Asparagus is a great antioxidant and an amazing anti-inflammatory food.

Add asparagus to your next dinner dish. Just lightly steam it and add it to your plate. You can also dress it up in so many different ways, which can be found in our Monthly Nourish board on Pinterest.

Check out our Monthly Nourish board on Pinterest for recipe inspiration like this Roasted Garlic Asparagus by The Clever Carrot.



Walnuts are an incredible healthy fat to add into your diet for many reasons! This tree nut is very rich in vitamin E, a fat-soluble antioxidant that helps protect our hearts, skin and eyes. Walnuts also contain omega-3 fatty acid, and another great anti-inflammatory food. They are also high in fibre and plant-based protein, which means they can help stabilized blood sugar throughout the day.

To get the most out of walnuts, eating them raw is best. They can be added into your salads, smoothies, or trail mixes. Storing your walnuts in a glass dish in the freezer or fridge is also recommended to keep them from going rancid.

Check out our Monthly Nourish board on Pinterest to find more recipe inspiration like this Carrot, Walnut and Red Lentil Hummus by the Blissful Basil.

I hope you all enjoy these delicious foods this month! We can’t wait to share some of our recipes, and see your creations under the hashtag #monthlynourish!

Sarah + Jass

Shepherd’s Pie (with a few adaptations)

Shepherd’s pie is a pretty easy meal, that can be quite balanced, satisfying and nutritious. It can be made in large batches, and makes great leftovers with the option to freeze. I love meals like this that are versatile and adaptable, nutritious and hearty. Checks all the boxes!

I added a few adaptations, as this can be made with meat, or without and with various toppings!

Shepherd’s Pie


2 lb ground meat (grass-fed beef, turkey) or 3 cups cooked lentils in broth

1 onion, diced

2 carrots, diced

2 gloves garlic, crushed or finely shopped

½ cup crushed tomatoes

1/2 cup broth (chicken, veggie) * skip this if using lentils



Olive oil to cook

Cumin, to taste


3 large sweet potatoes, roughly chopped into 4 pieces

Milk * optional*


Alternate Topping

1 head cauliflower, chopped


1/2 head cauliflower

4 potatoes, chopped

Milk *optional*



1. In a pan sauté crushed garlic, with chopped onions. Cook for a 5 minutes, mixing consistently. Add carrots.

2. After a few minutes, add the meat, or cooked lentils. If using meat, cook the meat. When the meat is cooked, add tomato paste. If using lentils, add tomatoes right away.

3. If cooking with meat, add broth. If cooking with lentils, omit this step.

4. Wait until the broth and crushed tomatoes absorb into the meat or lentil mixture. Approx. 30 minutes on low heat. Add salt and cumin.

5. While the meat or lentils are cooking, boil water in another pot and add sweet potatoes. Cook until soft. Mash or blend in a blender with salt and milk. If you are making the potato/cauliflower topping- add the cauliflower and potato to the water. Mash or blend in a blender with salt and milk.

6. Preheat oven to 350.

7. When the meat and lentil combination is ready, add to a baking loaf/pan and top with sweet potato topping/cauliflower/potato topping.

8. Bake for 45 minutes, broil for approx. 15 minutes if you want the top a bit crispy.

*This recipe serves 6-9, depending on the servings. It keeps well in the fridge for about 5 days. You can freeze, too!

I hope you enjoy this recipe! Please let me know if you try it!

– SG


Hello friends, Happy February!

We hope everyone got to try some new ways to incorporate last month’s Monthly Nourish foods into your day! This month we are featuring three new foods to add into your diet for the month of February! Don’t forget to use the hashtag #monthlynourish for all of your new recipe creations for all of us to share! (This months, and previous months too!)


Blueberries are not only a favourite berry because of their delicious flavours, but they are also an amazingly powerful antioxidant. They contain anti inflammatory properties, low in sugar and calories. They are the perfect snack for those who want to boost their immune systems, skin health, and even cardiovascular health!

Since it is winter time, we cannot find locally grown blueberries until the spring time. So, getting a bag of frozen blueberries is a perfect way to enjoy this snack. Add it into your yogurt bowls, oatmeal, pancakes, smoothies or just have them on their own!

Check out our Monthly Nourish Board on Pinterest for recipe inspiration like this Crunchy Buckwheat Granola by Donna Hay 


Cacao nibs are a great source of magnesium, iron, zinc and so much more. Cacao is the raw form of chocolate, so it provides all of the nutrients that we get from chocolate before it is processed. Cacao nibs are known as a powerful antioxidant, providing hundreds of different nutrients in just one serving.

Simple ways to incorporate cacao nibs into your diet, are by adding them into your oats, yogurt, baked goods or having them on their own. They are also a great add on to any smoothie, to give it more texture. Try aiming for a tablespoon of cacao nibs a day!

Check out our Monthly Nourish Board on Pinterest for more recipe inspiration like this Rose Petal Granola with Pecans and Cacao Nibs by the Butter and Brioche 


Eggplant is a great source of fiber, as well at B vitamins and potassium. Eggplant contains tons of antioxidants to protect the body from free radical damage. This vegetable is also great for cardiovascular health, eye health and circulation.

When searching for the best eggplant, look for ones that are firm and heavy for their size. Look for the ones that are shiny and deep in their pigmentation. Once you are home, store it in the fridge until you are ready to prepare it.

Add eggplant to curry or stir fry, as an easy and simple option. Or cut it up and prepare it with all of your other grilled veggies. You can also make an eggplant-based dip, or use it as a meat substitute for your plant based meals.

Check out our Monthly Nourish Board on Pinterest  for more recipe inspiration like this Roasted Eggplant with Tahini and Pomegranates by Lisa Roukin

We are going to be sharing recipes all month long with these three foods, and we hope that you will join us!

Sarah + Jass