Author: Jass

Meal Prep to Nourish ($20.00)

  Establishing a commitment to eating well is one of the most important steps to living a healthier lifestyle. Meal prep can be so confusing, as many of us don’t know where to start. If this sounds like you, this eBook may be able to help you find your foundation! Meal Prep to Nourish was created to act as a template so that you can: Learn tips and tricks on how to make meal prep easier, and more enjoyable Figure out time management skills when it comes to making food Know what materials to use Know what staples to buy each week at the grocery store, and what to always have on hand at home Over ten recipes to make throughout the week, which can be adapted and revamped so you don’t get bored Pairing options Healthy snacks + healthy store bought snacks Pre and post workout nutrition FAQ section If this sounds like a guide you are seeking, or if you have any questions, please email me at jassstupak@beautyfuelfit.com Let’s get started! xo, Jass …

Nourish with Jass ($100.00)

If you find yourself feeling lost in the kitchen, this workshop is for you! Together, we will go through 7 simple recipes that can be made and enjoyed throughout your busy week. All meals are gluten free, dairy free and guilt free. These delicious recipes will soon become your weekly musts! Many of us know why we should be eating healthy, but we aren’t sure where to start. Once we find a foundation for our journey, we are more likely to feel confident in this new transition, and develop a realistic routine. We will create recipes for breakfast, lunch, dinner, snacks, as well as healthy drink options. This workshop is intended to give you more insight on how you can live a healthier lifestyle with little changes, while receiving big results. The meals chosen for this workshop focus on budget and time management. This workshop will include A step-by-step guide on how to plan a successful meal Tips on minimizing your time in the kitchen, while still having enough food for the week Easy everyday …

Warming Winter Smoothie

Originally published on http://www.sarahgoldstein.ca As the leaves begin to deepen, fall becomes the perfect time to reset and nourish. With summer coming to an end, a new opportunity for subtle change awaits. Now that the weather’s getting cooler, we want to make sure we are nourishing our digestive system accordingly with warmer fluids to help boost our immunity for the colder season ahead. So if you aren’t ready to let go of your refreshing morning smoothie, these warming spices will be sure to keep you on that smoothie kick. A few of my favourite ways to add more warmth into a smoothie are by using: Cinnamon, ginger or turmeric.   Cinnamon is a great spice to use in your morning smoothie as it helps to balance blood glucose levels. This warming spice also has antioxidant properties, which help to increase immunity. Add half of a teaspoon to your smoothie, and you will be sure to love how complementing it tastes. Another great fall friendly spice is ginger. This spice is great for things like supporting …

Lifestyle Tips for Better Sleep

Originally published on http://www.sarahgolstein.ca Just like diet and exercise, sleep plays a huge role in our health and it should never be overlooked. The health benefits of sleep are many; enhanced cognitive performance, improved energy, lower stress levels, rejuvenated skin, better immune functioning and balanced hormones. When the body is not getting enough rest, less melatonin is being produced. Melatonin is produced at night, and is a crucial hormone for our overall health. A decrease in melatonin leads to a spike in cortisol ( a stress hormone). We do not want our cortisol spiking at night, as this leads to a less restful sleep. Elevated cortisol overtime leads to an increase in blood sugar levels, which then demands more insulin, creating a vicious cycle often leading to carbohydrate and sugar cravings during the day. Elevated cortisol levels over time also means feeling more stressed, higher rate of inflammation in the body and can contribute to lower cognitive function and performance. Poor sleep also activates ghrelin production, a hormone that sends a signal to your brain …

Aspartame- Why is it Dangerous?

When given the option between sugar, or sugar-free, most of us will probably lean towards the sugar-free option as opposed to the original product. However, what we might not realize is that this option may not only lead to weight gain, but far worse. To start off, aspartame is a non-caloric artificial sweetener that has been used in sugar free, and diet products for many years. It has been taken off the market before for its recognized health risk, but was quickly back on the shelves. Now, we can find it in products like alternatives sweeteners, diet sodas, energy drinks, gum, and candy. The issue with this artificial sweetener is that it actually increases our hunger, making us crave more calories, especially from sugar. With the consumption of this sweetener, hormone production can be shut off, which prevents the brain from telling us when it is full. It can cause a spike in insulin, and store glucose found the blood, as fat. Especially for those with diabetes, aspartame (and all other artificial sweeteners) is extremely …

Holistic Meal & Fitness Plan ($20.00)

This whole body plan has been put together to help you understand the basic fundamentals of a more holistic lifestyle. Whether you are feeling stuck, or looking to lose a few pounds, better your skin health or obtain natural energy, this plan can lead you in the right direction. This plan includes: a seven-day schedule for breakfast, lunch, dinner and snacks A recipe database of 25 predominantly plant-based recipes Holistic lifestyle and dieting tips Meal planning tips A seven-day workout split for you to bring to the gym with you A fitness database with 5 routines that you can mix and match to build lean muscle Fitness tips to keep your motivation and goals attainable If this plan is of interest to you, or if you have any questions, please email me at: jassstupak@beautyfuelfit.com and lets get started! Holistic Meal & Fitness Plan + Best Self Forward eBook: $40.00

Healthy on a Budget

Moving away from home can make it difficult to stay on track if you’re out of routine, or on a budget. Here are some very budget friendly foods to store in your kitchen at all times so that you can still assure you’re getting in a healthy dose of nutrients. Hemp hearts are a great add on to increase the nutrient profile of your meals. Hemp hearts are high in protein, essential fatty acids, fibre and so much more. Sprinkle these on your meals or in your smoothies, and you’ll soon become obsessed. I’ve gotten so used to putting these little guys on my plate, that my meals feel naked without them. Store them in the fridge or freezer so that they don’t go rancid. Manitoba Harvest is a great Canadian brand. Apple cider vinegar is a great all-in-one kind of drink. Its amazing benefits consist of: Metabolic boosting, clearer skin, better digestion, more alkaline body, stronger immune system, etc. Start your mornings with a shot of apple cider vinegar, or mixed into warm water …