Getting Healthy from the Inside Out

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Pink Lady

Here’s a summer option other than pop, juice, and alcohol. Light and refreshing using fresh berries and Club Soda, it’s low on calories and sugar, but nicer than plain water on a hot day!

Why Club Soda? There’s no Sucrulose or Aspratame. No artifical sweeteners or sugar alcohols. There’s no calories, carbs, or fat. It’s simply carbonated water. If it’s bad, it’s what you put into it. Yeah- this would be good with a shot of Vodka or Gin. That’s up to you! I, myself, like to have a non-alcoholic option for the summer as alcohol dehydrates you further- and if it’s hot, it’s the last thing you need!

  • 2 Strawberries, quartered and muddled
  • juice from 1/2 lime
  • lime zest (optional)
  • Club Soda

Muddle strawberries (smoosh against side of glass with a spoon) in glass. May have to muddle in a small dish and pour crushed berries and any released juice back in the glass- which is what I had to do as the glass was too tall and my spoon handles too short.

Add icecubes, juice from 1/2 lime, and top with Club Soda.

Garnish with lime zest and strawberry, if desired.


Frenchy (pear martini)

Okay, so I typically don’t/wouldn’t… and maybe shouldn’t post a recipe for alcohol, but hey. You’re going to drink whether I say it’s bad for you, so here’s a tasty option!

Heck- I’M going to drink though I know it’s not the route to a fit physique! Sometimes it’s just kinda nice to enjoy a cold beer after a long day, or a glass of wine over dinner… whatever your reason, just do it responsibly!

I was trying to come up with a clever name to call this, but as it already has a name (and I didn’t even creat the recipe) decided to leave it be! Plus I simply couldn’t think of anything else!


  • 1 1/2 oz pear Vodka
  • 3 oz Pineapple Juice
  • 1 oz Cranberry Juice

Mix all together! With or without ice… garnish with pear round.

Protein Yogurt Pops

As a child, I always remember my mom making popcicles to have on a hot summer day. Though I don’t recall what she made them from, I do believe she made some from flavored yogurt, so I decided to give it a try after seeing (and buying) popcicle moulds at Superstore (and for $2… why not?!)

Some may be familiar with my protein pudding… the recipe is essentially the same!



  • 1 Cup 0% Greek Yogurt
  • 2 Scoops Chocolate Protein Powder
  • 1 Tbsp Cocoa
  • 1 Tbsp Stevia


  1. Combine all ingredients in food processor bowl and combine until well mixed, scraping the sides as needed.
  2. Spoon 1/4 cup of mixture (or as appropriate for your moulds) into your popcicle moulds, insert sticks and freeze until set, 4-5 hours
  3. To remove from moulds, run plastic under hot water to slightly melt the surface yogurt mix to allow it to slide out easily!
  4. ENJOY!

 Play around with different flavors! The possibilities are endless to have a healthy frozen treat in summer!

Nutritional Info per pop:

  • Calories 110
  • Fat 0.5 g
  • Carbs 9 g
  • Sugar 1 g
  • Protein 19 g

Spicy Lemony Salmon Burger

Who says burgers have to be beef? Even poultry? Try this easy to make salmon burger recipe for a new twist on an old fave! Can be served with yam chips or fries (baked, of course!) or a salad. Consider having for lunch on the weekend due to the high caloric intake- it will give you the energy to get out and enjoy the rest of the day!

  • 1 can (213 g) canned salmon, drained
  • 1 egg
  • 1/8 cup fresh parsley
  • 1 tbsp onion
  • 1/4 cup oats
  • 1/4 tsp dried oregano
  • 1/4 tsp dried basil
  • 1 pinch pepper flakes
  • 1 tsp lemon juice
  • Dash hot pepper sauce to taste


  • 2 tbsp Light Mayonnaise
  • 1 tbsp lemon juice
  • Pinch pepper flakes

Serves 2

In medium bowl, mix drained salmon and egg.

In food processor, add parsley, onion, oats, oregano, basil, and pepper flakes; pulse until all ingredients well mixed and finely chopped. Add to salmon and egg and mix well. Add lemon juice and hot pepper sauce. Stir until well mixed and form into 2 patties. Refrigerate for minimum 1 hour. Cook on non-stick pan, bake in oven, or use grill. Serve on bun with dressing and top with vegetables of choice.

Nutritional value:

Salmon burgers (per serving) including dressing and Dempsters Thinful Bun:

  • Calories 485
  • Fat 19
  • Carbs 43.5
  • Fiber 7
  • Sugar 5
  • Protein 30.5


Natural Ginger Tea

As cold and flu season come upon us, it’s important to properly nourish ourselves to enable our body to fight the infection. Ginger is most commonly known for its effectiveness as a digestive aid; to help relieve nausea and stomach aches. Ginger can also aid in relief of asthma, bronchitis and other respiratory problems by loosening and expelling phlegm from the lungs. Ginger Root may also be used to help break fevers by warming the body and increasing perspiration.


Ginger Root, Peeled

Natural Local Honey

Peel a piece of ginger root and either cut into discs or crush with the flat of your knife blade. Put in a pot of water and bring to a boil. Pour into mugs, add tablespoon of honey to taste, let cool (don’t burn your mouth!)  and enjoy!  

Food 4 Fit… the beginning

Welcome to my new blog dedicated to promoting healthy lifestyle changes through food! The recipes I (immediately) add have been transferred over from my website… I was getting too many pages of recipes, so decided to use a blog instead and link directly here!

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