Veggie chilli

One of my favourite thing to prepare is chilli. One because it allows me to cook and do other things and two because the slow cooking process makes all the flavours melt together so well.

So here’s what you’ll need:

3 baby bell peppers

1 yellow onion

3 cloves garlic

2 carrots

1 can of tomato paste

1/4 cup tomato sauce

1 can of tomatoes

1 can of black beans

1 can of white cannellini beans

2 cups of water

Spices of your choosing I used a herb and garlic, onion powder, cayenne and bay leaves

And a slow cooker

Place ingredients into the slower cooker and allow to cook for 6 hrs occasionally stirring and tasting to ensure the flavour is perfect for you. Also you can add ground meats to this if you would prefer the meat variety.

I hope you enjoy it

Kisses from K

Meal Prep Planner

Hi Loves,

I know I have been away but a break was required as I am in school and my life is in transition. But today I am here to give you a little thing I have created to help you meal plan and prep better. I hope that you enjoy it and that it is helpful in your fitness journey.

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Meal prep planner


So click the link for the pdf and prep and plan away. Thanks for stopping by and kisses from K

A week in food

Banana bread bagel, dairy-free cream cheese and smoked salmongranola bar Salad BowlLettuce Breakfast wraps and avocado toastmeal prep

Curried Veggies and Cauliflower Rice

Baked chicken and honey roasted veggies

Baked chicken and potato gratin Spicy Beet SoupProtein Snack bites

Burrito Bowl

I hope this gives you some ideas.


Chocolate Coconut Peanut Butter Cookies

This quick and easy snack is delicious and filling and perfect for anyone who love chocolate coconuts and peanut butter as much as I do

  • 1/4cup coconut oil
  • 1tbsp of baking sofa
  • I I/4 cup coconut flour
  • 2 tbsp of coconut milk
  • 11/4 cup coconut flour
  • 1/2 cup coconut oil
  • 1tsp baking soda
  • 1/2 tsp baking powder
  • 2 tbsp peanut butter 1/2 block of dark chocolate
  • 1 tsp vanilla
  • 4 eggs
  • 1/2 cup dates (soaked Andean through the food processor )
  • Combine dry ingredients
  • Add your wet ingredients
  • Mold into cookies or roll out the batter and use a cookie cutter
  • bake for 10 mins at 400F

yummy !!!!

Weighing not allowed

So do you know when you decide you want to lose weight and so you get on the scale and get that number?

Yeah, that one, the one you’ve been scared to see but you want to know now. Because you have a goal right.

Well write it down and don’t touch it or the scale for the next 3 to 6 months.

See the minute I gave up weighing myself and just used photos ( which I take once a month or every couple months) life took a turn for the better.

I don’t worry about the number and I just eat well and do exercises I enjoy. I rest when my body needs it and focus on being the best me possible and you want to know what happened


img_1854.jpg So do you think you really need a scale?

The thing is your body weight is fickle and is affected by a multitude of things, this can then lead to disappointing results.

So step away from the scale focus on your nutrition and get moving in a way you enjoy and the results will come.


And it will be no different for you once you are consistent, so don’t be discouraged and get off that darn scale.

Kisses from K

Ginger Turmeric & Squash Soup

It’s freezing in these Toronto streets so nothing hits the spot like a warm bowl of soup.

And your girl has a delicious anti-inflammatory bowl of goodness just for you.


4 cups Butternut Squash

2 cups Celery

2 medium carrots

1 medium Yellow Onion

2 cups Vegetable Broth

3 cups Water

2 cups Red Lentils

12 cloves garlic

1 tbsp ginger paste

1 tsp cayenne pepper

1 tbsp turmeric


Peel, cut and seed butternut squash. Slice onion in halves and slice carrots in halves. Coat squash, garlic, onion and carrots with olive oil and place on baking trays.

Roast for 30 minutes at 425F. Place lentil and celery in pot with broth and water, bring to a boil, add roasted vegetables and seasoning and reduce to medium heat. Add salt to taste

Allow soup to cook for 20 minutes and then enjoy.

And enjoy, I topped mine with some fried tofu here.

I also like it with avocado.

Ready, Set, Reset

The holidays are over and I definitely indulged and enjoyed it, while being mindful when it came to the food I consumed. I ate the same as always for most meals and allowed room for the unhealthy sugar filled flavours of the season. I hope you did as well, there’s nothing like loving and enjoying the food you are eating, and we all know it’s all about moderation.

But I am aware that we all want a reset and to get back into the swing of eating well so….

Here are a few tips and tricks I use:

  • Hydrate, I ensure that I am drinking enough water you should too especially if you indulged in alcohol.
  • Sugar detox, I step away from all refined sugar and some natural sugars leaving only fruits as my sugar source.
  • 👆🏾these were so yummy
  • Get Sweaty, I jump back into the working out and sweating up a storm.
  • Fasting, I also do fasting as it allows my body to reset as well, by fasting I mean extending my fasting period and reducing my eating window.
  • Increase your fibre, during the holiday we tend to over eat, so increasing your fibre fills you up and keeps you fuller for longer.
  • Eat your greens, my final tip is up your veggie intake and pack those micro nutrients in, your body will thank you.

It’s a new year and it’s time to dominate so go forth and live. Take care of yourself, mind, body and spirit.

No excuses

Everyone is super busy it’s really about prioritizing what’s important to you. Also looking at things from a health perspective and not so much a physical or vanity based one.

When it comes to my diet I think in terms or balance so I apply the 90/10 method for some it’s 80/20.

I ensure that 80 to 90% of the time I am putting wholesome foods in my body. Which means nothing processed and predominantly vegetables, fruits, healthy fats, a small amount of grains(not a big fan), healthy carbohydrate options (eg sweet potatoes) and lean protein.

I save my 10% for dinner out of home and often still choose the option of salad and a lean protein or roasted veggies and a lean protein if it is possible.

My mantra that I often repeat to myself in “my body is a temple not a garbage bin” and look at food in that way, would you furnish your temple with garbage and filth.

Step one for me is creating a food budget. Being aware of what you have to spend on food will help you better decide on what to purchase. Next comes planning my meals;I literally sit with pen and paper and write down the things I would love to eat. The categories are breakfast, lunch, dinner and snack. A list of my go too meals are breakfast:

egg muffins with spinach or kale

Gluten-free oatmeal with peanut butter (made with water and has tons of cinnamon and spices and topped with fruit or granola)


Lean protein and salads, roasted veggies or veggie stir fry. I may also have quinoa or brown rice if I wish to or make cauliflower rice which is a low carb option.


Same as lunch but less likely to include rice or quinoa

A few examples 👇🏾





And then from my plan comes meal prepping. Having access to healthy meals at all times makes eating healthy significantly easier. So I put aside a few hours and cook and package my meals for the week. (See my instagram @kendrazeats for meal ideas)

I also try to practise mindful eating. That means I remove all distractions while eating. Through eating mindlessly we tend to over eat and so when you can sit and slowly consume and enjoy your food you can tune into you satiety cues, and stop once your body is full.

Another helpful method is the plate method

However for me, I’m not a big starch consumer so instead I replace the starch with a healthy fat like avocado or split that section between starches and fats. So some roasted sweet potato and avocado for example. I also use smaller plates so as to not overeat, if it’s on the plate you will probably eat it and so if you fill up a smaller plate you eat less and often times are more full.

Also remember to hydrate and you may want to eliminate alcohol and juices from your diet. Especially store bought as they are ladened with sugar and are empty calories. Save alcohol for your 10% and don’t over do it, it’s high carbohydrate content and lack of nutritional value ups the fat content of your body. Keep a water bottle with you at all times that way you can always take a sip. Thirst often fools us into thinking we are hungry and so we grab food when we don’t actually need it.

Avoid eating out of boredom as well, ensure that you are truly hungry and not bored, because boredom is a major culprit.

Lastly ensure you are getting sufficient rest, sleep is vital to the body’s ability to heal, clean and care for itself. So try to shutdown, get away from your devices and allow your body to rest. Lack of sleep also increases ones weight gain.

I hope that this was helpful, comment and let me know what you would like me to share next.

Kisses from K

Here’s some inspiration

It has been a minute since I’ve posted here but it’s not because I don’t want to but with school and work time is limited especially with semester one coming to a close. So here’s a quick post to inspire healthy eating even when life is a bit crazyegg, bacon, kale and spinach breakfast bowldairy free & gluten free Mac and cheesegluten free fried chickenBanana bread topped with avocado spinach and eggs with a side of bacon and fruitsshrimp and Asparagus PestoGluten Free Banana Breadcoconut crepes and a veggie and bacon omelet nuts and berry salad with a side of green juicebeet and Carrot smoothie turkey Chilli for when it gets chilly Fruit and nut pumpkin oatmealPumpkin Protein PancakesCreamy coconut and broccoli soup

Sweet potato and coconut soupRoasted salmon and sprouted greens salad Chicken and veggie stir fry

I hope you enjoyed this beautiful healthy eye candy. Love you guys.

Kisses from K

Gained some and lost it 

Let me preface this by saying after spending two months in St. Vincent and eating my weight in fried chicken, chicken patties and caramel popcorn, I came back to Canada 174lbs, that is 14lbs heavier than I left. If you check my older post (I think I have a photo of me at 173lbs) 

 Start of vacation . 

 End of vacation 
At almost two months back I can happily say I lost 16lbs so I’m down to 158lbs, lower than before I left and I am so happy and healthy. I didn’t do anything crazy I simply kept my diet clean and ate what I needed and no more. I used intermittent fasting because it honestly works for my school schedule and I don’t have to rush to eat in the mornings before class(yes that’s another update I’m back in school) and last but not least I recently started back working out anywhere between 7 to 20 minute 3 to 4 times per week. That’s it.