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Protein Pancakes with Blueberry Compote
Ingredients 1/2 cup rolled oats 1 scoop protein powder 1/2 cup low-fat cottage cheese 2 eggs 1/2 teaspoon vanilla extract 1/2 teaspoon baking powder 1/2 cup fresh blueberries 1 tablespoon maple syrup Direct ions In a blender, combine rolled oats and protein powder and blend until flour like consistancy. Add in cottage cheese, eggs, vanilla extract, and baking powder. Blend until smooth. Heat a non-stick skillet over medium heat and coat with cooking spray. Pour pancake batter
Liz Courneyea
5 days ago1 min read


Fuelling for Movement: Why Eating Enough Matters More Than You Think
One of the most common things I see as a nutrition coach isn’t overeating — it’s under-fuelling. Especially among people who love to move. Whether it’s hiking, camping, long walks, gym sessions, or just staying active day to day, many people unintentionally treat food as something they need to earn instead of something that supports movement. But movement isn’t powered by willpower.It ’s powered by fuel. Movement Is a Stressor — Fuel Is the Support Any form of movement place
Liz Courneyea
Feb 94 min read


Celebrating Canadian Thanksgiving: Gratitude, Togetherness & Delicious Recipes
Canadian Thanksgiving has always felt like a breath of fresh air. Tucked into October, it’s a pause between the rush of summer and the...
Liz Courneyea
Oct 2, 20254 min read


Nonna's Tomato Sauce
The best recipes always come from family! This recipe is tried and true from a real Italian Nonna. It uses quality ingredients and is...
Liz Courneyea
May 12, 20233 min read
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