See pictures for ingredients.
I mash the banana first then add everything else, mix well and bake in a 9x9 for 45 min @375
9x9 makes 9 servings.
I'm kicking off a ReSET nutrition challenge - this is not a diet, but instead a system to create a sustainable way to eat healthy, nutrient dense food while still loving your life.We need to change our relationship with food. Food nourishes us and heals us but our fast paced lives and easy access to premade, highly processed foods mean we sacrifice quality/health for ease.The ReSET program is about creating positive relationships with food by showing you how to change the composition of your plate, what's on your plate and how to change your behaviour so instead of grabbing take out, you grab the food you made before you leave the house.What can you expect?guidelines and visual aids on what your plates should look likefood charts highlighting what I call 3X foods, foods packed with nutritiontrackers to help keep you stay motivateddaily videos to help guide your choiceselimination of certain food and drinks to help focus on rebuilding a positive relationship with food while seeing if certain foods may be sabotaging your best intentions by causing bloating, water retention, heightened cravings, hormone disruption, etc. Reintroduction of some foods and drinks after challenge is completedaily posts with recipes and tips to help the new behaviours stick on the TriFIT Get Social PageWhat this isn't...There are no premade meal plans because we all have different tastes and preference. Instead I provide guidelines that fit your exisiting dietThere is no calorie counting or carb countingChoose your focus:For Weight Loss Prioritise in order:ProteinVeggies (colourful veggies grown above ground)Water - no alcohol or caffieneHealthy FatsAlternate grains with small portion size (quinoa, farro, kamut, brown rice, etc)Fruit (low fructose fruits like berries)To improve Gut Health:Veggies (dark leafy greens, veggies rich in vitamin C and K)Healthy Fats (seeds, nuts)Protein (beans and seafood)Alternate grains (quinoa, farro, kamut, brown rice, etc)Water - no alcoholFruit (low fructose fruits like berries)To improve immune system/ overall health:Veggies (eat the rainbow)Protein (well sourced protetin, beans and seafood with high vitamin D & zinc)WaterFruit (eat the rainbow)Healthy FatsAlternate grains (quinoa, farro, kamut, brown rice, etc)The ReSET program is available on the website. It includes:a lengthy list and categories of foods to help you maximize your nutritiona workbook explaining the reasons for the choices and nutrition 101, plus my philosophy towards nutritiondaily coaching videos 3-5 mins in lengthWHY we need to eliminate certain food and drinksFAQ:Can you do this challenge without the ReSET program?Yes, but you get more knowledge, tools and support using the program. You do need to be a Get TriFIT member either by purchasing ReSET or having a subscriptionI already bought ReSET. Do I need to buy it again?No, once you bought ReSET you own it for life. The purpose of ReSET is to keep reusing the process until you find the right habits to maintain your nutrition choices. If you are an ALL ACCESS MEMBER (previously Dive Deep) or a Personal Training Client (One on One Coaching) you have full access to ReSETWhat is the cost of ReSET?ReSET is a one time cost of $20 CADEach Day, starting Monday January 9th, I post a tip, recipe and video to the Get Social Page to help you and inspire you over the next 28 days. Track your progress and comment on the daily posts to stay accountable. Celebrate your success and share your struggles. The page is completely private and only TriFIT members can see/respond to your post.Accountability ...Use the Get Social posts to stay accountableEmail me (amy@gettrifit.com) as you need for helpSubmit your tracker each week by email to amy@gettrifit.com. Please note this is about a perfectly checked tracker but instead identity what your are focusing on and do your best to check the priority groups. Or choose one habit (like more veggies or more protein). I want to support your choices not stress you about what you are not achieving.Habits are about long term, so please remember this is not about perfection but a starting place to making better food choices you can sustain.Now who is ready to ReSET their Nutrition? ~ Comment below
We are so excited to Get Social! Where we connect in an authentic, kind way to inspire and lift one another up! Feel free to share your stories, journey, questions, success and more by hitting “+ Post” in the top right corner.
in 🔶 general
June 07, 2022
Today was hard. Breakfast and lunch were on point but then the day got away from me.
I was in the office again today but ended up late at the office and didn’t get home until 7pm after which I had an in person meeting at the school at 7:30. There was food at the school and I crashed and burned 😓
tomorrow will be better!
June 01, 2022
We are so excited to Get Social! Where we connect in an authentic, kind way to inspire and lift one another up! Feel free to share your stories, journey, questions, success and more by hitting “+ Post” in the top right corner.
June 08, 2022
This week we are looking at all the ways we can add protein to our meals. Here are two great breakfast options. Both packed with omega-3's and protein.
BUT the second also includes fibre to create a more full feeling. Has complex carbs to give an energy boost to your morning too.
To get the kids on board here are my tips:
create a breakfast bar of toppings (seeds, nuts, dried fruit, fresh fruit, cinnamon to sprinkle, shredded dark chocolate, shredded coconut, honey)
let them help shop for the toppings - it helps build the excitement
praise them for their choices when they finish piling their bowls, don't worry if they don't eat it all. Focus on what they did well and praise
switch out toppings so it doesn't get stale
Before you know it you boxed sugar cereals are out and breakfast sunday's are in!
Ps. if you cook the oats in coconut milk you add MCT to the mix, add a sweetness and lovely texture to the oatmeal
in 🔶 general
June 07, 2022
I'm feeling a little tired this week as the body is resetting itself in this challenge. Got a BIG win today however when I hit play on the Core Challenge. When I first did this one in Level Up it broke me....I cried and couldn't finish. Today I crushed it, with a few modifications in the final set. 💪
in 🔶 general
June 05, 2022
Learning dehydration causes your brain to shrink scared the crap out of me to be honest. I need a good why to change my behaviour. This is one the biggest whys I've ever come across.
In Dive Deep this month we are reading "BioHack Your Brain." We dive into bug whys to help change our behaviour. We learn how to motivate ourselves and come to understand outselves, our bodies, our minds and our roadblocks better ... together.
Don't drink enough water? I listed just a few ... all related to our cognitive/brain function
June 07, 2022
I subbed in chocolate protein powder and added 2 heaping tbsp of dark baking chocolate. So good!
Don't forget to submit your trackers to amy@gettrifit.com
in 🔶 general
June 02, 2022
Another good day.
breakfast was oats with all the fillers (chia, flax, cinnamon, protein powder) topped with slivered almonds and 1\3 diced apple
linch was a 3 egg omelette with a full serving of spinach and red pepper and a side of strawberries and blueberries
for snack I had 100g plain Greek yogurt with 1 scoop protein powder, a tbsn PB and a scoop of greens powder
dinner was spaghetti squash with homemade red sauce and meatballs with a salad on the side.
felt surprisingly satiated today!
no workout today, full rest for day 1 on my cycle.
still working on water
June 05, 2022
Ok, you knew at some point the Shakespeare geek in me was going to say it.
In all seriousness, prepping can be stressful and overwhelming. Never mind time consuming. It use to stress me out too!
Then I changed up how I prep. I prep throughout the weekend using lunch and dinner on both Saturday and Sunday to build up meals, snacks, and breakfasts on the go for the week. Then mid week do one more large batch meal to finish the week.
Check out the ReSET videos on breakfast, lunch and dinner to see what those meals look like to inspire your food prep.
Tips:
Large batch meals like soups, stews, curries
Make breakfast cookies or bars while dinner is cooking
Slice veggies for the week while cutting up veg for dinner
June 04, 2022
Caffeine, Eddie Vedder calls it the gateway drug. It is addicting and ...
increase anxiety
elevates your heart rate
disrupts your sleep
stimulates your central nervous system
blocks the body's ability to absorb magnesium (which is responsible for over 300 biochemical reactions in the body)
Tip: try switching out coffee with an herbal tea like mint tea, ginseng tea or hot water & lemon