DINE HERE WITH JESS: KERR ST CAFE

Hi friends,

I know it's been a hot minute since I've shared anything here but I'm feeling inspired lately and I'm hoping that it flows into good content for ya'll :)
I was suuuuuper excited to find this cute little cafe in Oakville, Ontario by complete fluke. I attended an essential oils workshop at a naturopathic clinic and was obviously starving (as per usual) by the end so I did a quick google search to find food nearby and bam! I ran across this gem online and had to stop by!

The interior of the cafe is a super cute minimalistic vibe. The theme is white with wooden tables and lots of greenery (aka super instagrammable)...and don't even get me started on the delicious food. Other than the aesthetic interior...the food is what really spoke to me. The food is super fresh and sourced locally so I was all about it.

Jake and I both ordered the chai tea latte to drink and it was delish!

I ordered the clean bowl of health. Yes my order was literally called bowl of health (#iamhealth).

It was a giant yummy bowl made up of quinoa, toasted herbed chickpeas, shredded cabbage, sweet potato mash, avocado, goji berries, steamed seasonal greens, nut sprinkle, tahini dressing, beet hummus and nutritional yeast. It was delicious and I 10/10 would recommend it!

One of the perks of going out to eat with your boyfriend is you each get to try two courses. Being the foodies that we are, we always end up sharing and trying a few bites of each others meals. Jake ordered the toasted coconut french toast and it was so yummy. The french toast was made up of brioche baguette (already sounds fancy), whipped mascarpone (even fancier), blueberry compote and almond butter drizzled with maple syrup.

The atmosphere was great and the food was even better. We loved our visit to Kerr St Cafe! You can check out their current menu here. Definitely recommend checking it out if you're in the area!

On-the-Go/Travel Fit Chick Hacks

Hi friends!

Travelling is super exciting, but it can often be difficult to stay on track when you are not home for long periods of time. Healthy options while travelling can be difficult to find and not to mention expensive! Whether you're going on vacation, or just heading out for a day trip, these are some of my fit girl hacks that I find super helpful!

1) BYOS (Bring Your Own Stevia)
I always carry packets of stevia in my purses, travel bags, etc. Having stevia on hand is the perfect way to naturally sweeten your coffee, iced tea, oats, etc without adding extra calories and empty carbs to your meals.

2) Aminos As Juice
I also always pack my BCAAS (branched chain amino acids) whenever I know I'm going to be out of the house for a while. I love to sip on my chilled aminos as an alternative to sugary juices. I love drinking my aminos during my workouts, but I found that drinking them during the day helps me beat sugary cravings and reduce muscle soreness while tasting delicious. Some of my favourites include: Her BCAA's by 1UP Nutrition which also have glutamine and collagen added, as well as Her Aminos by NLA for Her. Seriously these taste just like juice!

3) Pack Snacks/Meals
There is nothing worse than hunger striking while you are out and about and having no healthy options around. To help stay on track, and save some money (airports can be super pricey), I will often pack meals with me like chicken, sweet potatoes and zucchini, but if that isn't an option or for longer trips, these snacks are super helpful! Some of my go-to fave snacks to pack are: protein bars, nuts, protein powder, little almond/peanut butter packets, oats (super easy to make anywhere that offers hot water/microwaves) and fruit. All of these options are travel friendly so you can stick them in your backpack or luggage and keep them on hand during your trip.

4) Stay Hydrated
Sipping on water throughout the day not only increases energy, reduces fatigue and boosts immune system; it also provides a ton of other benefits like reducing hunger acting like a natural appetite suppressant.  Sometimes, when you think your body is craving sugar, your body is really just calling out for water! Staying hydrated will make you less tempted to reach for sugary foods and drinks.

5) Keep It Moving
Sure it's great to rest and relax on vacation, but for me, exercising is what makes me happy and keeps me sane. I love to check out new gyms in the area I'm staying or get creative at the hotel gym. If a gym isn't an option, plan a sightseeing day trip that involves lots of walking or maybe even hike up a near by trail. If the weather is nice, rent out some bikes and go exploring with friends for the day. There are a ton of fun ways to get creative and be active!

My boyfriend Jacob and I getting a lift in at Gold's Gym on our recent trip to Orlando, Florida.

6) Pickup Some Essentials
If you're staying for a couple days, I always find it super helpful to hit up the local grocery store and grab a couple small essentials to snack on like: eggs, fresh fruits and veggies, greek yogurts, cheese strings, toast, peanut butter, oats etc. Having these around will allow you to have healthy options when you are hungry between meals as well as save some money on buying snacks out!

7) One and Done
You're allowed to enjoy your vacation and treat yourself here and there, but don't turn it into a cheat meal for breakfast, lunch, and dinner. Pick one high-calorie item every day or every couple days (depending on your fitness goals) that you want to try like the local gourmet ice-cream shop for dessert and enjoy it, then move on and get back on track!

I hope you guys find these tips helpful to incorporate into your travels!

Cauliflower Crust Pizza Recipe

Hi readers!

If you know me at all, you know how much I looooove pizza. I'm pretty sure I could eat it everyday! However, pizza isn't usually very macro friendly. That is why I decided to create a LOW CARB, low calorie, gluten free CAULIFLOWER CRUST PIZZA. Guilt-free pizza? I was automatically sold on the idea. If you want to learn how to make this delicious pizza, keep reading :)

Ingredients for crust:

- 1 head of cauliflower
- 1 egg
- 1/2 cup shredded cheese (I used mozzerella)
- 1 tsp of salt-free seasoning
- pinch of salt and pepper
- cooking oil (I used calorie free coconut oil spray)

Other Ingredients:

- toppings/sauce of choice

Directions:

1) Preheat oven to 375 degrees F
2) Spray baking sheet with the cooking spray
3) Rinse cauliflower and remove excess leaves and stems
4) Grate the cauliflower florets (or toss into food processor if you're on top of your kitchen appliances game) until the entire cauliflower is in small pieces (do not worry about bigger chunks we will be cooking and mashing it it in the next steps anyway)
5) Place the little cauliflower shreds into the microwave for about 8 minutes
6) Tap off the excess water from the warm cauliflower with some paper towels
7) Transfer the grated cauliflower into a bowl and mix with the egg, shredded cheese, seasonings and salt and pepper, mix it all up.
8) Transfer the cauliflower on the pre-greased baking sheet and flatten it out across the pan with your fingers
9) Bake the crust for about 16-18 minutes at 375 degrees F
10) Top the baked crust with toppings of choice (I used tomato sauce, lean smoked ham, mozzarella and parmesan cheese, tomato slices, fresh basil leaves, spinach, arugula, mushrooms, sweet orange bell peppers, and red onions and it tasted unreal).
10) Bake for about 20 minutes at 375 degrees F

ENJOY!

Servings per recipe = 8
Amount per serving= 1 slice

Nutritional Info for Crust Only:
MACROS: Calories: 62 | 3.5 Carbs | 4 Fat | 5.5 Protein

Nutritional Info for Pizza with my Toppings: (pictured and listed above)
MACROS: Calories: 110 | 6 Carbs | 6 Fat | 9 Protein

**MACROS WILL VARY DEPENDING ON TYPE OF CHEESE/TOPPINGS
Feel free to make any adjustments according to your diet restrictions/fitness goals.

Hope you enjoyed this low carb pizza option! Feel free to let me know if you liked it if you try it and if you have any other requests!
Have a great weekend!

Love Jess
xx

Healthy Power Study Snacks

Hi Friends,

As we all know (and dread) final exam season is upon us. Finals are stressful enough as is, the last thing you need to worry about is study snacks. But don't worry, I've got you covered with some delicious healthy snacks that are super fun! (and very instagram worthy--during a study break of course). Eating healthy micronutrient filled foods will keep you feeling full longer, provide energy as well as give you a little brain power boost (and I mean we can all use that around this time of year). I kept all of these pretty simple with a fun twist because let's face it, we ain't got hours to spend in the kitchen cooking up fancy dishes! It's like adding those perfect statement accessories to your basic LBD!

1) Dressed up Oats

My favourite toppings include: apples, bananas, raisins, nuts and peanut butter. 

2) Cucumber Sandwiches

Try this with lean turkey breast, cheddar cheese and hummus...delish!

3) Topped Rice Cakes

You can pretty much top these with anything from cream cheese and ham to peanut butter, banana, honey and cinnamon (my personal fave).

4) Zucchini Pizza Bites

Slice zucchini, top with tomato sauce, cheese and anything else your heart desires for a healthy and delicious guilt-free spin on pizza.

5) Avo & Egg on Toast

Protein packed and delicious! You really can't go wrong with this one! I love to substitute eggs for egg whites and sprinkle some fresh ground pepper on top as well.

6) Apple Slice Sandwiches

My go-to combo is definitely almond butter and trail mix!

7) Greek Yogurt Granola Parfait

I love vanilla with berries!

8) PB&J Protein Shake

No time to cook? No problem. Simply toss some strawberries, peanut butter, almond milk, ice cubes and protein powder (optional) into a blender and voila!

9) Veggies and Dip

I love baby carrots and hummus!

10) Tortilla Pinwheels

Fill these bite-sized pinwheels with anything from peanut butter and bananas to cream cheese and veggies!

Thanks for reading! Hope you enjoyed these ideas!

xoJess