Emilie Trottier is our Registered Dietician at 416Life. All 416Life new members will book an initial consultation with Emilie to review current lifestyle choices, goals etc. which will give Emilie the information she needs to provide you with your initial macronutrients. To book your consultation with Emilie and become a member of 416Life, Click HERE!
Who are you and where are you from?
What are your favourite types of activity? Least favourite?
favourite activities involve certain team sports that I never tried much at and am inherently bad at like baseball and rugby. Don’t ask me to be on your team, you’ll regret it!
What do you do when you’re not working or working out?
Did you always know you wanted to be a dietitian? What was the plan before this?
When I first discovered marine biology back in say Grade 1 I thought that was what I wanted to do. Until I realized it didn’t involve just swimming with dolphins. But also, I hated physics and that was a prerequisite. My family owned grocery stores up north, so I grew up around food. I danced competitively and played sports (not baseball) growing up so nutrition was important. Once I made the connection between food and nutrition it was a natural fit.
Where do you find healthy recipes?
How long have you been flexible dieting?
o track all the time as it’s become natural.
What’s the main positive thing you notice about living a flexible lifestyle?
How can you help a new client feel comfortable starting 416Life?
Any words of wisdom?
Don’t stress the small stuff. You will NEVER eat a perfect diet forever, nor should you. Life is meant to be enjoyed. Happy and healthy can exist on the same platform.
The worst type of macro Tetris (the game all us macro counters play at the end of the day when we have an odd number of macronutrients left) to play is the one when we have 0 fat left, 2 carbs and about 50 grams of protein to eat before bed. If you’ve been counting your macros for a while now, you’re sure to have hit this gross bump in the road that requires you to eat cold cuts, egg whites, chug a protein shake or all of the above. Yuck.
Getting a high protein breakfast in at the beginning of the day is a great way to make sure you’re not left with that big chunk of protein at the end of the day. Finding high protein, low fat breakfasts are hard to come by so I’ve decided to give you a couple options that are my go to.
- 150g chopped bell pepper (your favourite colour)
- 150g chopped spring onions
- 4 little cherry tomatoes/one normal tomato
- 6 eggs
- 1 handful spinach/ green leaves
- 60g cheddar or any preferred cheese
- ½-1 tsp salt
- 4-5 splashes hot sauce (or curry powder)
Mix pepper, onion and tomatoes in bowl. Chop spinach into dices and add.
Whisk 6 eggs in a separate bowl then add to veggie mix.
Add grated cheese into the mix with salt and other preferred spices or hot sauce.
Pour mix into a greased muffin pan.
Bake at 390 degrees for 16-20 minutes! Makes 6 servings.
Macros per serving: 13F, 15C, 19P
This recipe is for those of you who have a higher allowed fat count for the day since it uses full eggs and also has cheese added. This recipe is so easy to customize to your own macros. Simply sub eggs for egg whites, reduce or eliminate cheese or sub in a low fat cheese alternative!
Low Fat Crumpet Egg Scramble
- 2 English crumpets
- 1 large egg
- 100g egg whites
- 60g chopped mushroom
- 60g chopped onion
- 50g chopped bell pepper
- 1 piece Babybel light cheese
- 2 piece diced LilyDale turkey bacon
Lightly Spray a pan with oil and add all vegetables and turkey bacon to cook. Occasionally add a splash of water to steam or add a splash of chicken broth for extra flavour
Once cooked, add egg and egg whites and mix into a scramble.
Toast English Crumpets and serve together with Babybel cheese!
Total Macros: 9F 54C 40P
As you can see here, you’re getting a LOT more food and less fat per serving than the previous recipe! It all depends on your daily goals and what you can “afford”. Since my fat intake is low, I go for the second option more often. I just recently rediscovered Crumpets and love how they’re zero fat. It allowed me to add in a full egg!
Q: What is Flexible Dieting and is it for me?
“Flexible Dieting is a lifestyle, one that once permanently adopted can be universally adapted to help you achieve any goal, aesthetic and athletic, that you have now, and in the future.” – Krissy Mae Cagney
A: Flexible Dieting isn’t really a diet. It is the assessment of the caloric needs of an individual and partitioning those calories into an appropriate range of macronutrients. Based on these macronutrients, you will realize your goals by improving body composition and performance. It is not eating whatever you want all the time, but rather a way to incorporate foods into your life that will allow you to maintain a healthy lifestyle without complete deprivation of foods you love.
Q: How can a coach help me get to my goals?
A: A coach can present help to you in more than one way, but ultimately, getting to your goals is a journey that you need to take on your own. The information that we give you (ie. tips and tricks, information regarding macro adjustments, meal timing etc.) act as guidelines, or a road map. Your coach will show you all the signs and signals on your road map but it is up to you to follow these signs in order for you to get to your destination.
Secondly, we understand that eating and nutrition is emotional and psychological. Your coach has been through it and will be able to provide you with exercises and guidance on how to turn your emotional relationship with food into a productive one. Ultimately, we want to reduce the time it takes for you to understand exactly what works for you. A coach will help you achieve your goals faster.
Q: Do you have to track your macros (ie. measure and weigh all food) in order to get lean?
A: Short answer, no. You can make sure you’re eating in a large caloric deficit every day while training by simply starving yourself and you will get lean. But we know you love food too much to do that to yourself and it’s not exactly conducive to your performance. Tracking your macros allows you to eat the most amount of food you can while still being in a slight deficit and losing body fat.
Q: Do you have to track your macros in order to make gains?
A: Short answer, no. But tracking macros allows you to make sure you aren’t gaining the same amount (or more) of fat, as you are muscle.
Q: Why don’t you provide meal plans that will tell me what to eat?
A: Athletes on strict meal plans usually feel bound to them. We don’t want you to feel bound to what we tell you to eat. This usually results in a hiccup, which will produce a snowball effect into falling off the wagon. Following a meal plan will ultimately make you an inflexible dieter and we don’t want you to eat against your personal preference. We are looking to create a sustainable change in your dieting by letting you take control of the wheel.
Q: I don’t know which path I should be on – Cut, Maintenance, or Gain. How do I choose?
A: Maintenance – if you’re an individual working out at high intensity regularly and maybe are getting ready for a competition that doesn’t require you to drop weight, you should be eating at maintenance. If you’re not looking for a dramatic change in body composition but rather a slow and steady increase in lean muscle mass and lower fat %, you should be on a program that allows you to maintain body way while seeing slow changes. Note that this needs to be paired with an intense training program in order to see changes and muscle growth.
Cut (or caloric deficit)– A cut is for someone who knows they aren’t satisfied with their current weight or tissue breakdown (ie. more fat than muscle). Cutting your calories will slowly burn off fat while maintaining muscle mass. Whether you’re trying to make a weight class or just lean out, a carefully monitored and controlled cut might be just the thing you need.
Gain (or caloric surplus) – If you’re looking to put on an amount of muscle mass, eating in a caloric surplus is what you’ll need to do. Through a carefully monitored gain, you should be gaining no more than 1-2 lbs a week in order to avoid gaining too much fat.
Q: Will I have to do this forever? It all seems so complicated.
A: It will all seem overwhelming at first. Learning to count your macros is like learning any new skill – it takes time and effort. You have to treat it this way by being dedicated and willing to learn and improve. After a few months of tracking, you’ll begin to get really good at estimating amounts of food which gives you even more flexibility and freedom (especially when going out to eat).
Being strict with counting your macros does not have to be a forever thing. However, keep in mind that the amount of discipline you have with counting should be in line with your goals. Going through the process of learning how to count macros will ultimately give you the knowledge you need to live a long, healthy lifestyle without having to be strict all the time.
Q: Okay, So I’ve decided that flexible dieting is probably for me. What do I do now?
A: Great! It’s time to book your initial consultation with our Registered Dietician, Emilie. You will present to her an intake for giving us some information on your current lifestyle and your goals. During the consult, your starting macros will be determined on our easy to use template. After a couple days, you will receive a welcome email from your coach with your official start date, check in info and documents filled with tons of awesome information for you to read and digest. Take it all in!
Click Here to book your consult today!
We look forward to working with you.
Zucchini is one of my favourite vegetables because of how amazingly versatile it is. I add it into things like rice, quinoa and even savoury oatmeal to add some volume. It can be made into savoury breads or sweet cookies and muffins like this great recipe that I’ve made a few different times. You can play around with the recipe and add protein powder to up your protein intake for the day.
Here is the basic recipe.
Servings: 12 slices
Calories: 175 • Fat: 6 g • Protein: 3.5 g • Carb: 32 g
- cooking spray
- 1 cup all purpose flour
- 1 cup white whole wheat flour (regular whole wheat flour or almond flour would work)
- 1/2 cup brown sugar (not packed) (or Truvia calorie free sweetener for less carbs)
- 1-1/8 tsp baking soda
- 1 tsp vanilla
- 1/2 tsp salt
- 1/2 cup chocolate chips
- 1 large egg, beaten
- 2 tbsp melted butter
- 1 cup apple sauce
- 1-1/2 cups shredded zucchini (not packed)
Preheat oven to 325°F. Spray a 9×5-inch loaf pan with cooking spray.
Combine flour, sugar, baking soda, and salt in a large bowl. Mix well.
Add chocolate chips
In a medium bowl, mix egg, vanilla, melted butter, apple sauce and zucchini. Add to the flour mixture and stir until just blended.
Pour batter into the prepared 9×5-inch loaf pan
Bake 45-55 minutes, or until a toothpick inserted in the center comes out clean. Cool for about 10 minutes. Remove loaf from pan and let it cool before slicing.
Here’s a delicious recipe just waiting to be made. It includes my absolute favourite protein powder to bake with! If you already have a favourite, just sub it out.
2 Scoops Vanilla or cookies and cream Muscle Pharm Protein Powder
1/2 cup coconut flour
2 egg whites
1 whole egg
1/4 cup unsweetened apple sauce
1 tablespoon butter
1 tsp baking powder
1/2 cup baking stevia
1 / 4 cup chocolate chips
ICING (Optional but highly recommended)
1/4 cup fat free cool whip
1 tablespoon baking stevia
1 scoop Vanilla Protein Powder
4 oz fat free cream cheese
for 1/8th cake
There’s been a trend in recent check-ins with clients have a hard time hitting their protein goals (especially while trying to stay within their fat). Here’s a recipe that’s easy to make and will take you away from eating dry chicken breast.
1 Large garlic clove
Chopped fresh rosemary
Chopped fresh oregano
1 Teaspoon salt
1 Teaspoon Pepper
1 cup (250ml) Lemon juice
1 teaspoon olive oil
2 x 4oz boneless skinless chicken breast (weigh uncooked)
200 grams chopped red bell pepper (1-inch pieces)
200 grams chopped red onion (1-inch wedge)
- In a lare dish or a resealable plastic bag, mix rosemary, oregano, half salt and half pepper, 3 tablespoons lemon juice and half oil. Add chicken and coat. Seal bag and refrigerate for 30 minutes to martinate
- Heat grill. In a small bowl, mix remainder of ingredients and set aside
- Remove chicken from marinade and alternate chicken, onion and pepper on skewers leaving spaces between
- Place skewers on grill over medium-high heat. Cover grill and cook 10-8 minutes occasionally turning and coating with lemon juice mixture.
per ~ 10inch skewer
Get creative with this recipe! Exchange meat for your favourite alternative. For lean alternatives, use bison steak, elk steak, or turkey.