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May 6, 2019

If you haven’t heard of intermittent fasting, you must be living under a rock. Power Kitchen is here to break it down!

What is IF?

Intermittent fasting (IF) is one of the world’s most popular health and fitness trends right now. To fast, we refrain from eating over a period of time and intermittent fasting deliberately extends this period. You may skip a meal now and again, so does this mean you’re already practicing intermittent fasting? Not exactly. There’s some structure to it if you want to see results.

Two of the most popular methods are the 16:8 and the 5:2. The 16:8 requires a 16 hour fasting period followed by eight hours of normal eating. The 5:2 involves restricting your calories to approx 500 for two days and interspersing these restrictive days among five normal calorie days.

Does 16 hours seem too daunting? Relax, it’s not as tough as it seems. IF does not call for a drastic change in lifestyle, you’re simply adjusting your feeding window. There’s no diet for intermittent fasting and it also cuts out on calorie counting, allowing you to be a lot more liberal with your diet (we’re not promoting pizza for every meal though).


Why are people doing it?

Why should we consider intermittent fasting? Research shows some pretty transformative benefits that are not only related to weight loss and lean muscle building. Studies have shown that IF can reduce the risk of heart disease, improve memory and reduce inflammation. When your body isn’t caught up digesting food, it has time to do a lot of other things. Now that’s impressive.


But I was told that breakfast is the most important meal of the day!

Did your parents force you to eat at least one spoonful of oatmeal before school? Well, medically there’s actually no requirement to eat breakfast. This is the news that non-breakfast eaters have been waiting to hear! The next step is eating your last meal of the day earlier in the evening to ensure that 16 hour of fasting. Easy isn’t it?


Can I work out?

Yes, you can workout while fasting. Intermittent fasting will help maintain your muscle mass and you’ll start to see results from your time spent in the gym. #GAINS.


It isn’t for everyone.

Sure, it’s all the rave at the moment but like all things in this world, intermittent fasting isn’t for everyone. It depends on your body type, maybe you simply can’t function without a wholesome breakfast in the morning (checkout Power Kitchen’s breakfast items here: https://www.powerkitchen.ca/product-category/breakfast/). The only way you’ll find out if it works for you is to try it.

If you can fit IF into your lifestyle, your enhanced energy and focus will highlight IF as a compelling health and fitness strategy. Give it a go!

May 31, 2018

Eggs are a great source of protein with 6 grams of protein and no carbs, a few eggs in the morning is a great way to start the day. When trying to build muscle hitting specific protein goals every day is important so getting a quick 20 – 25 grams of protein is a great way to start the day. Getting the rest of your meals through one of Power Kitchens many plans like the Bulking Meal Plan is a great way to maintain your macro goals but starting the day with a healthy breakfast will get your metabolism going and keep you from overeating at lunch.

The problem with eggs is eating them every day can be bad for your cholesterol especially if you are getting to the point where you’re eating 10+ eggs a week. This blog will highlight 7 easy breakfast meals which will give you a nice protein boost and allow you to take a break from traditional egg-based breakfasts.

1)Avocado Toast with Turkey Sausage



Avocado Toast with Turkey Sausage


  • Avocado
  • Turkey Sausage/ Turkey Bacon
  • Whole Grain Toast

No need to spend $12 for Avocado toast when making your own can be simple. Simply mash up some avocado and spread it across some whole grain toast. Add some low-fat turkey sausage or turkey bacon on the side which will easily get you up to that 20 grams of protein and when combined with the toast makes for a delicious breakfast to start the day.

2) Protein Pancakes



Protein Pancakes

  • Protein Pancake Mix
  • Light Maple Syrup (optional)
  • Cup of sliced almonds or mixed nuts (optional)
  • Mixed Fruit (optional)


Who doesn’t love pancakes? While usually a breakfast low on nutrition using a protein pancake mix like this one from FlapJacked is a great way to start the day with at least 20 grams of protein. Sprinkles some nuts on top for added flavour and protein.  


3)  Peanut Butter and Chocolate Smoothie


  • 1 cup of almond/ skim milk
  • 1 banana
  • 1 tablespoon of all natural peanut butter
  • ¼ cup soft tofu
  • 1 teaspoon cocoa powder
  • Mixed fruit/berries (optional)


Here is a simple but delicious smoothie which will also get you close to that 20 grams of protein mark. Perfect for those with a sweet tooth simply add all ingredients into a blender and your good to go.  Experiment by adding different fruits and make your perfect smoothie.


4) Cream Cheese and Lox



  • Fat-Free Cream Cheese
  • Smoked Salmon
  • Whole Grain Toast


A classic can go a long way. Cream cheese and lox is a delicious combination making for a great breakfast. Salmon is a not only very high in clean protein but also very good to stimulate your brain. Simply spread your cream cheese on toast add the salmon on top and you’re ready to start your day.


5) Quinoa and Chia Oatmeal



  • 2 cups rolled oats
  • 1 cup quinoa
  • 1 cup wheat flakes
  • ½ cup chia seeds
  • Fresh Berries (optional)


What’s a breakfast list without an oatmeal option? This Oatmeal mix is packed with quinoa and seeds for nutritious protein. Simply combine your oats, flakes, seeds, and quinoa in an airtight container. When ready to cook poor entire content into a saucepan with water or milk and bring to boil. Reduce to a simmer, cover and cook for 10 – 15 minutes. After cooking try adding some fresh berries or other fruit for increased flavour.

6) Easy Overnight Peanut Butter Oats



  • 2 Tablespoons of all natural peanut butter
  • ½ cup almond or skim milk
  • 1 cup oats
  • Chia seeds (optional)
  • 1 tablespoon of maple syrup or sweetener (optional)
  • 1 scoop vanilla protein powder (optional for a protein boost)


This simple recipe is perfect for the earlier riser. Some of us find it difficult to get out of bed in the morning and the idea of cooking a full meal after that can be daunting to say the least. This meal can be quickly prepared overnight and will be ready to eat in the morning.


Simply take a small bowl and add your almond milk, seeds, peanut butter, sweetener, and protein powder and stir together. Add in the oats and continue to stir until oats are moisturized and fully mixed into almond milk. Cover securely and place in fridge overnight, your breakfast will be ready in the morning.  In the morning you can try add ing in some mixed fruit or nuts as a garnish, experiment and create a meal you love.


7) Vanilla Chia Pudding



  • ¼ cup cooked quinoa
  • 2 tablespoons chia seed
  • 2 tablespoons hemp hearts
  • ¼ teaspoon vanilla powder
  • Pinch of cinnamon
  • Choice of sweetener (pinch of stevia or 2 tablespoons of maple syrup works great)
  • 1 Cup of skim or almond milk
  • Fresh Fruit (optional)


This recipe is another great option for night before preparation. All you need to do is combine all your ingredients into a cup or jar and stir well. Cover and place in the fridge. Once again by the time you wake up your meal will be ready to enjoy. This simple pudding is also going to get you about 18 grams of protein. Play around with some fresh fruit, adding berries can really make this breakfast pop. 


There you have it ditch your daily scrambled eggs and try something new. These 7 easy meals will help your day feeling energetic and invigorated

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