That’s Peachy

There’s still time to take advantage of our fresh Ontario produce and pick up some ripe peaches. Their natural sweetness will replace the usual sugary culprits found in a fruity dessert.

Makes 1 serving


  • 1 peach – cut up into slices
  • 1 tsp butter or fat equivalent
  • ¾ cup 0% plain greek yogurt
  • ½ tsp vanilla extract
  • dash cinnamon



  1. Melt butter in frying pan over medium heat
  2. Place slices of peach in pan. Lightly pan fry until golden brown.
  3. Place yogurt in bowl and blend in vanilla extract
  4. Place peaches on top of yogurt. Add dash of cinnamon. Enjoy!


Nutritional Facts

Calories 185

Carbohydrates 20g

Sugar 10g

Protein 19 g

Fat 3g

Are carbs “bad” for me?

Sugar is a main component of the food we consume. However, too much sugar can negatively impact our physique, stress, cravings and overall health. What is sugar? Sugar is the simplest form of carbohydrate and occurs naturally in foods such as fruit, vegetables and dairy products. Despite the accusations, carbohydrates are vital to your health for several reasons. They are your body’s main fuel source, fibre (also in the carbohydrate family) protects against disease, and carbs can help with weight control. The selection of carbohydrates is important as you should eat plenty of fibre-rich fruits and vegetables along with whole grains. The issue is surrounding refined carbohydrates such as pastries, sodas, and other highly processed foods. These items contain easily digested carbohydrates that may contribute to overeating, weight gain and promote diabetes and other diseases. Refined carbs have almost all their fibre and vitamins removed thus being considered “empty” calories. However, it is crucial to understand the importance of quality carbohydrates. The controversies surrounding carbohydrates arise from added sugars and artificial sweeteners.

In times of stress, we typically favour food high in sugar content such as snacks and fast food. These comfort foods may act as a form of self-medication to avoid unwanted stress. During stress, we release a hormone called cortisol. High cortisol levels, in combination with increased blood sugar and insulin may be responsible for increased intake of foods high in sugar. This is because sugar is associated with dopamine release in the reward areas of our brain. Dopamine is a “feel good” hormone, which counteracts stress and promotes further consumption of these foods. Since fruits and vegetables don’t cause the brain to release as much dopamine, your brain starts to want more sugar in the form of junk food to receive the same feelings of pleasure. Stress not only causes over-eating but also is associated with fatigue, less exercise, and more alcohol consumption, all of which contributes to excess weight gain.

Research reveals that significant amounts of sugar, specifically high fructose can interfere with feelings of satiety. This means that you will still feel hungry, which will contribute to increased food intake. This can cause possible weight gain and risk of type two diabetes.

The concerns of excess sugar intake have translated into an attraction to low-calorie artificial sweeteners. These sugar substitutes are food additives that duplicate the effect of sugar in taste but are often low-calorie. There are some benefits to using artificial sweeteners. They give people the opportunity to eat the same foods they would normally consume, while allowing them to lose weight due to a low-calorie intake. In relation to overall health, those with diabetes often substitute for these sweeteners to avoid difficult regulating their blood sugar. However, there is controversy on whether the usage poses health risks. Research has shown that sweeteners cause increased body weight because they contribute to increased food intake as a response to the sweet taste without the contribution of calories to reduce hunger. Ultimately, the goal is a well-balanced diet. These controversies prove that excessive intake of sugar or artificial sweeteners can contribute to weight gain and pose health risks.

Exercise is one of the best treatments for stress. A long-term commitment to exercise reduces cortisol levels over time. Meditation in the form of exercise, such as yoga, may help to reduce stress and help people become more mindful of food choices. Frequent exercise helps regulate body weight, reduce stress, avoid cravings and contributes to a reduction in disease risk. Overall, it is essential to know the importance of carbohydrates in a balanced diet and to be informed of the difference between refined carbohydrates along with sugar and artificial sweeteners.

Sugar Free Recipe: Apple Pie Filling

What You’ll Need

1 Tbs Butter or Coconut Oil

2 sweet apples, sliced

Dash sea salt

1/2 cup cold water

2 Tbs arrowroot

1 tsp vanilla extract


Pie spice

What to do:

Heat the butter or oil in a medium non stick pan

Add the apple slices and salt

Saute the apples over medium heat for 5-7 minutes until soft

In a small cup, whisk water with arrowroot and vanilla

One apples have softened, add arrowroot mixture

Raise the heat a little bit and stir apples until thickened

Remove from the pan and heat

Stir in cinnamon and pie spike as desired

Top on pancakes, waffles, oatmeal, whatever!


Gooey Sugar-Free Apple Pie Filling


416Life Success Story: Nicole Daniel

Nicole Daniel’s Success Story

Nicole Daniel has been following our 416Life template for just over two months. It’s safe to say that it’s working and Nicole looks absolutely amazing. Here’s what she has to say:

I started doing Crossfit at a smaller gym in February 2015. I had always liked strength training but hated cardio, so I feel in love with Crossfit immediately because I could combine both and have fun doing it. After about 6 months I was starting to get into pretty good shape, but then I started my first year of law school. Very quickly, my intense schedule and long commute wore me down and I stopped going to the gym. Then with the growing stress and a depressing winter, my nutrition spiralled out of control and I ate a lot of junk food for comfort. By the spring, I had put on about 20lbs and felt really uncomfortable in my body.
In March 2016 I knew I owed it to myself to feel better, so I made fitness a priority again and started going back to Crossfit classes. At first it was a difficult transition back, and it was frustrating that I was lifting much less than I used to. But eventually my strength started coming back and I made it my mission to improve my endurance and get really serious about training.
I had taken several classes with Derya and found that with her guidance I could understand and perform movements I never had before. I knew that she was the perfect person to help me reach my goals and help me take my fitness to the next level. I look forward to meeting with her weekly because every time she comes up with new and interesting tasks that push me to my limits. My meetings with her are always my best workout of the week because her energy is infectious and her own fitness is such an inspiration. With her strength training programming, I saw almost immediate improvements in all my lifts and I’m stronger than I ever thought possible. Now I’m doing things I never even dreamed of, like rope climbs and sled pulls, and I’ve accomplished my goal of doing a strict pull up.
Once I started training with Derya, I stopped stress-eating and began to eat healthy again … or at least what seemed healthy. I thought carbs were the enemy and loaded up on protein. But as the intensity of my training increased, I was exhausted and though I was putting on muscle, I wasn’t losing fat as much as I had hoped. I finally realized that just eating “healthy” food and counting calories wasn’t enough, and I needed some guidance to understand my specific body’s nutritional needs. At the end of June 2017, I had a 416Life Nutrition consultation with Emilie, who gave me a macros template. It turns out I was consuming way more protein than I needed but not getting close to enough carbs. With my new template, I was actually eating more than I had been and it felt soooo good to eat carbs again! Knowing my macros has made it much easier to stay on track with my nutrition, and I was recovering so much faster. Now I’m always telling my friends that I don’t diet, I just make sure my body gets exactly what it needs to perform. All the amazing information Emilie gave me has also taught me so much about how foods affect blood sugar and the timing of what I eat. The best part of working from the template is that it fits in so well with my life; I can go out with friends, or occasionally have my favourite ice cream and my weight doesn’t spike up like it used to when I “cheated.”
Since getting my template, the weight has practically been falling off and my endurance has improved so much—before, 30 seconds on the assault bike was hell, now I love the AB and go into beast mode. I’ve followed 416Life’s cutting program for about 3 months and I’ve lost the 20lbs I put on last winter while still gaining more muscle than I’ve ever had in my life. I’ve completely changed my lifestyle, but with Derya’s help and the 416Life template, it was easier and more fun than I thought it could be. Now I don’t worry about my weight or care about the scale, and soon I will have another consultation with Emilie for a new template to help take my performance and strength to the next level.


Sign up for 416Life Here and get the same results that Nicole has experienced!

20 Minute Baked Pesto Salmon

Salmon fillets reach whole new heights of flavour when a pesto is brushed over them!

Serves 3


For Salmon Packs:

3 x 4 oz fillets of salmon

1 bunch asparagus (6 cups roughly)

3 tsp extra virgin olive oil

Salt and Pepper to taste

For Pesto

1 medium avocado, ripe

½ bunch fresh parsley (1 cup)

½ tsp crushed red pepper flakes

2 tbsp extra virgin olive oil

½ tsp sea salt

½ tsp garlic powder



1.     Preheat oven to 375 F. Prepare a baking sheet by placing 3 sheets of tin foil on them. Make sure the tin foil pieces are large enough to cover 6-7 asparagus and salmon each

2.     In a food processor or blender, add all ingredients for pesto except the olive oil. Blend on hig until creamy then slowly drizzle in the extra virgin olive oil to emulfisy.

3.     Next place 6-7 asparagus on one foil drizzle with 1 tsp olive oil, sprinkle with salt and pepper. Top the asparagus with a salmon fillet. Then smooth 1 tbsp of pesto over the top of the salmon.

4.     Close the foil over the salmon and asparagus by bringing the two sides together and crinkling the edges together. Crinkle the top and bottom as well until it is closed completely.

5.     Repeat for the other 2 salmon fillets. Bake for 20 minutes

6.     Serve immediately

Notes: Pesto makes about 1 cup or 16 tablespoons. The nutritional value reflects one tablespoon used for each salmon fillet.


Nutrition Facts:

Calories 350

Fat 25g

Carbohydrates 11g

Sugar: 3g

Protein: 17g

How did you sleep last night

How did you sleep last night? A question that is more often than not answered with not that great or not as long as I should have. People underestimate the value of getting a good night’s sleep to their weight loss goals, yet alone their health.

​If you’re feeling sleepy at work, you may be tempted to reach for a cup of coffee and a doughnut or sugary treat for a quick shot of energy. Later you may skip the gym, too tired to get your workout in. Then, you pick up takeout on your way home to your family — no time to cook. When you finally find yourself back in your bed, you are too wound up to sleep. It’s a vicious cycle, and eventually this sleep deprivation can sabotage your waistline and your health.

It starts out innocently enough. When you have sleep deprivation and are running on low energy, you automatically go for comfort foods. The immediate result? You may be able to fight off sleepiness. The ultimate result? Unwanted pounds as poor food choices coupled with lack of exercise set the stage for weight gain and further sleep loss.

Let me clear something up first, it’s not so much that if you sleep, you will lose weight. It’s more the consequences of being sleep-deprived. This means that you are not getting enough minutes of sleep or not enough good quality sleep, your metabolism will not function properly.

Cutting back your calories? Studies show that a reduction of sleep by 3 hours is associated with more weight loss come from muscle rather than fat compared to a rested people. Not only is it linked to our hunger or activity level, but the bodily functions and hormonal responses leading to a higher body fat percentage.

Not interested in weight loss? Trying to bulk up? This applies to you too! Sleep appears to be somewhat associated with hormone levels that are responsible for building muscle. Yep, slacking on getting those precious hours are going to greatly impact your gains in the gym.

Now we know how important getting good quality sleep is to reaching your goals regardless of what they are, how do we fix it you ask? Well here are some top tips to get you sleeping better by tonight:

1. Stick to a sleep schedule – Go to bed and get up at the same time every day. This applies to weekends, holidays and days off too. Being consistent creates a sleep-wake cycle and helps you ultimately sleep better at night. If you don’t fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you’re tired, don’t stress it!

2. Pay attention to what you eat and drink – Don’t go to bed either hungry or stuffed as your discomfort might keep you up. Also limit how much you drink before bed. Nothing worse than those middle-of-the-night trips to the toilet.

3. Create a bedtime ritual – Do the same things each night to tell your body it’s time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music. Choose a ritual that doesn’t involve bright screens of any kind as they will make you more awake even if you don’t realize it. Make bedtime your time.

4. Get comfortable – Create a space that is perfect for sleeping, meaning keeping it cool, dark, and quiet, with optimal bedding that includes a comfy pillow and mattress that is right for your body.

5. Limit naps – Yes that afternoon or noontime nap. We all love them, but long daytime naps can screw with nighttime sleep. If absolutely have to nap, limit yourself to maximum of 30 minutes and make it during the midmorning or midafternoon.

6. Include physical activity in your daily routine – Activity promotes better quality overall sleep from falling asleep to staying asleep. Make sure you don’t exercise too close to bedtime however, as this will spike those happy hormones keeping you wired.

7. Manage stress – Probably the hardest thing to do out of this entire list. When you have too much to think about or do your sleep is likely to suffer. Consider healthy ways to manage stress like getting organized, setting priorities and delegating tasks. Before bed, jot down what’s on your mind and then set it aside for tomorrow.

Originally written by Aly Coughler, Sports Dietitian at Evolved Sport and Nutrition


  1. Park SE, et al The association between sleep duration and general and abdominal obesity in Koreans: data from the Korean National Health and Nutrition Examination Survey, 2001 and 2005 . Obesity (Silver Spring). (2009)
  2. Hairston KG, et al Sleep duration and five-year abdominal fat accumulation in a minority cohort: the IRAS family study . Sleep. (2010)
  3. Takahashi Y, Kipnis DM, Daughaday WH Growth hormone secretion during sleep . J Clin Invest. (1968)
  4. Sassin JF, et al Human growth hormone release: relation to slow-wave sleep and sleep-walking cycles . Science. (1969)