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)


10 Steps to Building Your Inner Athlete: Make It A Lifestyle


Finally, the 10th and final step into building your inner athlete is realizing and embracing the fact that you are an athlete. As an athlete, you must live like an athlete.  And since the majority of us are athletes for life, making a lifestyle that reflects these efforts in the gym and the efforts we put into our diet will set you up not only to reach closer goals but longer term goals.

Revisit each and every one of these goals as you continue to make yourself a better, fitter, stronger, healthier version of yourself. Incorporating these things into your daily life will remind you that being an athlete doesn’t have to be playing on a team sport. It also doesn’t have to mean you’re trying to make a national level team or try and compete in any means. Being an athlete means you have something to train for and something to eat healthy for – even if that something is simply a better life.

Here it all is – the 10 Steps to Building Your Inner Athlete

10 steps towards building your inner athlete

1 – Quality over quantity (micronutrients, vitamins, minerals)

2 – Push the intensity (get in the gym and work hard)

3 – Fluid balance (water consumption balanced with electrolytes to support training)

4 – One macro at a time (making small changes)

5 – Build your support system (family, friends, mentors)

6 – Stay active (take the stairs! Don’t be a lazy athlete)

7 – Ask for help (Lean on your coaches, don’t assume or guess)

8 – Consistency vs. perfection

9 – Align your diet with your goals

10 – Make it a lifestyle (always keep working and don’t give up)


Sign up for 416Life Here!



Sugar Free Recipe: Homemade Granola

What you’ll need:

  • A mixture of whole and quick oats
  • 2 Eggs
  • Flaked almonds, crushed pecans or walnuts
  • Optional * Shredded coconut
  • Dried fruit of choice (cranberries, apricots, dates)
  • Ginger
  • Nutmeg
  • Cinnamon

What to do:

Preheat the oven to 180C Weigh 200g porridge oats into a mixing bowl. I also add a couple of spoons of bran for added fibre but that is optional.

Add two eggs and mix in

Add the nuts and mix well. I used flaked almonds, pecans and hazelnuts

Add 2 tsp of spice. I used 1.5 tsp cinnamon and 1/2 tsp each of ground ginger and nutmeg

Spread out in a fairly thin layer on a lined baking tray and bake in the oven until the mixture has dried out. This will take around 20 mins depending on your oven. Check and stir it every 5 mins

Be careful to make sure it doesn’t burn. Remove it from the oven and allow to cool completely.

Stir in your dried fruit. I used cranberries and dates. You can also break up any large lumps of oats.