ReShape Nutrition Coaching - Weight Loss Program

05/19/2026

I have been loving breakfast sandwiches with a side of berries for the past little while. It’s easy to prep on the weekend and easy to pack on days I’m heading into the office.

Makes 6 breakfast sandwiches

Prepare a 9x13 pan with parchment paper “handles” and a bit of Pam cooking spray

Heat oven to 350 degrees F

4 eggs (I am going to use 6 large eggs next time I make this)
170g egg whites (I used carton “Simply egg whites”)
5 ounces of back bacon
2 tsp light tasting olive oil or coconut oil or Pam cooking spray
20g spring onion (2 onions), chopped
1 clove of minced garlic
1/2 package of chopped frozen spinach (thawed and most of the moisture squeezed out)
Salt and pepper and red pepper flakes (all to your taste)
1/2 red pepper (or other veggie you like such as zuchinni or broccoli)
6 English muffins
6 slices of light Swiss cheese

Chop the back bacon into small pieces and cook in frying pan 3 or 4 minutes. Set aside on a plate.

Add oil to the pan (or use Pam cooking spray or a non-stick pan) and add the onion and garlic and cook until fragrant, making sure you don’t burn the garlic. Add red pepper and/or other veggies and saute til a bit soft, about 3 minutes. Mix in the spinach. Add salt pepper and Red pepper, if you like it a bit spicy. Transfer to plate with the back bacon. Let cool 5 minutes.

In a large bowl, add the eggs and egg whites and beat until uniform. Add in the back bacon and veggies and pour into prepared baking dish.

Cook in preheated over until set, 25 to 30 minutes. Let cool. Cut into 6 even pieces. Store in air tight container in fridge for 3 days or freezer for up to 3 months.

To serve, toast English muffin, reheat egg portion in microwave @ 45 seconds. Add slice of cheese. Serve with your favorite fruit. I love a mix of blueberries and strawberries.

If egg portion is frozen, best method is to thaw in fridge overnight and then microwave, but you can experiment in microwave from frozen.

Macros for Egg portion only - 2.7g Carbs 5.4g Fat and 13.3g Protein

10/05/2025

I am taking on new Nutrition Coaching clients as of October 6th. If you or someone you know is interested, book a free Coaching call to discuss your goals!

Review the last week and set goals for the coming week. Discuss all successes and review any challenges.

12/03/2022

Instant pot Italian Wedding Soup. One of my favorites. It has all the things I ❤️! Recipe in comments.

12/03/2022

Loaded Breakfast Fries 🍟
See comments for method.

11/05/2022

My goal as a Nutriton Coach is to help you make the years in front of you better than the years behind you, regardless of where you are on your life's journey.

11/03/2022

I am back on track after Halloween. Today's meals were:

Breakfast spinach, feta artichoke bake with blueberries

Lunch was Asian inspired chicken thighs with a bit of basmati rice and cauliflower rice with a greek side salad

Dinner was jalapeno chicken sausage with vegetable rice.

Snack was halo top ice cream with all bran buds.

10/16/2022

When I used to say I was "on a diet" this meant there was an end date to my healthy eating. 4 days, 7 days or 30 days were the norm. I would have been trying to take off 5 or 10 pounds for the summer, and once I hit my goal weight and went back to eating anything and everything, the weight would slowly come back on. Unfortunately, the weight started to add up as I continued to do this year after year.

In 2016, after reaching my heaviest weight and feeling uncomfortable, I hired a Nutriton Coach. I quickly reached my initial goal of losing 20 pounds so I reset my goal. At one point I was down 40 pounds!

I loved this lifestyle so much that I got my Nutrition Certification through Precision Nutrition, and started coaching people.

A Sustainable Lifestyle is one that includes foods you wouldn't necessarily consider diet foods, but things you love to have. I learned how to enjoy holidays and special occassions without guilt. Other considerations was ensuring I had adequate sleep, having stress management strategies, and adding more movement into my life.

If you are interested in hearing more about the program, please feel free to book a free zoom or phone call with me. https://reshapenutrition.live/one-on-one-coaching-call

09/12/2022

On Saturday, I began a 5 day juice cleanse. As a Nutrition Coach I feel I need to keep an open mind about anything related to food.

Why did I start this cleanse?

My friend has been talking to me about it for years. I know I can do 5 days, so I thought I'd try it. I was also curious about how a very successful online raw vegan Coach runs these challenges.

I have been trying to cut a few pounds to be able to fit into my fall/winter wardrobe, and that was going slow. I figured this would focus my attention to get there.

Lately, I haven't been getting in enough fruits and veggies I feel I need to thrive. This is definately getting me there.

Although I have no intention of giving up chicken, fish pork tenderloin and the occasional steak, I will start incorporating a glass of fresh juice every day.

The day I started the juice cleanse was also the first day I started my in pool training to become an aqua fitness leader. I spent 4 hours in the pool or on deck teaching for 2 days. I was surprised that I was not hungry.

I had loads of energy. I got home from the pool at 9:30pm and continued to study until midnight. Not ideal, but I didn't have to get up early the next day so I got enough sleep.

Sleep was amazing. I slept right through the night.

I have a lot of questions including, why juice and not just eat the fruit? Everything is so expensive right now and all that pulp has a lot of Fibre that you can't ignore.

Do we really need to "cleanse" our bodies? Our bodies are efficient in that department and if we eat a balanced healthy diet, it functions like a well oiled machine.

Do we need to detox our bodies, or perhaps just cut down on some of the indulgences we typically have? THIS is what I've been practicing for over 6 years and this has been sustainable with the occasional bump in weight caused by life (pandemic and hip replacement surgery).

I have concerns about the dismal lack of muscle building/repairing protein.

Below the first picture is all the fruits and vegetables that went into a litre of juice.

I have to admit the color of the juices are outstanding!

08/14/2022

I made a batch of Freezer Breakfast Burittos, from Skinnytaste. Recipe in comments.

I am all set up for breakfast success this week! 😋

07/04/2022

You don't have to be perfect to be successful on this program, you just need to be consistent.

I found this very interesting.

My clients check in with me on Sunday Morning.

One of the questions I ask are "On a scale of 1 to 5, how do you feel you stuck with the program this week. Be honest!"

3 said they stuck with the program 3 out of 5

3 others stuck with the program 4 out of 5

However ALL were successful. A couple of clients were on vacation having a great time.

They have all modified their habits around what's important to our overall health, including:

- ensuring they get adequate sleep
- coping mechanisms to deal with stress
- becoming more active
- monitoring macronutrient intake
- reducing alcohol consumption

My program is not all or nothing. It's about consistency and moderation. Finding each individual clients "Energy Balance" and making adjustments as they lose weight and their Energy Balance shifts.

Interested in learning more about the program? I have 2 spots available. Feel free to message me for more information.