Hey there Reader,
This week’s newsletter has a new look! I’m trying out a fresh format to make my emails fun, valuable, and easy to read—because I know you’re juggling a lot.
I hope this change makes you excited to open my newsletter each week and keeps you motivated to prioritize your nutrition. I’d love to hear your thoughts, so feel free to drop me a line and let me know what you think!
Okay, here we go - time for Sizzle, Crunch, Scoop!
- SIZZLE: Must-try cooking hack that'll save you time, energy, and money.
- CRUNCH: Boost of inspiration to keep you going, like a crunchy snack on a rough day.
- SCOOP: Latest scoop on a trending nutrition topic + insights from your fave dietitian ;)
SIZZLE 🍳
Homemade Restaurant-Style Potato Wedges!
Hack of the week: Make your own potato wedges! They're cheaper, lower in fat, sodium and taste SO much better than the frozen store-bought ones. Bonus points for using locally grown potatoes from a farm stand or Farmer's Market—they'll taste even better!
No recipe needed, just follow these instructions:
- Chop as many potatoes as you want into wedges (or any shape). Keep in mind smaller pieces cook faster.
- Keep the skin on for extra fibre, but rinse well to remove any debris. Pat dry with a dish towel.
- Place wedges on a baking sheet lined with parchment paper. Drizzle with a bit of oil and add your seasoning of choice (I recently tried this one, and it was 🔥).
- Bake at 450F for 30 minutes or until crispy.
Options to speed things up:
- Prep ahead: Chop and boil potatoes ahead of time for quicker baking. Freeze in an airtight bag for later. Season + add a bit of oil before baking.
- Air fry: Cuts cooking time in half (though I haven't tested it myself given that I don't own an air fryer... yet... don't tempt me!)
- Store-bought alternative: They're not as tasty, but they'll do the trick in a pinch. Walmart's Great Value wedges, are actually the lowest that I've found in terms of fat and sodium content. Not the worst thing to keep in your freezer as an emergency back-up option!
CRUNCH 🍿
More protein? Yes please!
I'll let you in on a little secret. About 90% of my clients don't eat enough protein. I get it, I'm working on this myself! It can be challenging if you're short on time, vegetarian, or if you're like most humans and have a preference for carbs! 😅
Here’s a cheatsheet I put together with high-protein food sources for when you need inspiration. I've listed the protein content below each option as a general guide. Always check labels for exact amounts, as nutritional content varies by brand.
Hit reply and let me know if any of these surprise you!
SCOOP 🍦
3 million bananas?? Here's why...
An article published earlier this month on Eater.com stated that 2-3 million bananas will be needed to feed athletes at the upcoming Summer Olympics in Paris. That's a LOT of bananas!
I'm not surprised, though. Bananas are a great fuel source for athletes. Here’s why:
- Great source of carbohydrates: 1 medium banana contains 30g of carbohydrates, which is the body's main source of energy during activity. This makes bananas a great option before exercise, as part of a meal or as a snack.
- Low fibre ratio: Although most people need and want fibre in their diets, athletes need to be strategic when it comes to the timing of their fibre intake. Bananas are great because they get digested pretty quickly, thanks to their lower fibre content, meaning the energy it provides becomes available quickly in the body.
- High source of potassium: Potassium helps with muscle contractions, reducing the risk of cramps. Nobody wants to get cramps during a competition... or ever.
Bananas are also practical and have a long shelf life compared to other fruits. Consider having a 🍌 before your next morning workout or as your on-the-go snack!
Okay, that's all I've got for now.
Until next time,
