March 1, 2018

WEEK 1: Potential To Fuel – Unlock the Potential of Food

In partnership with

GrassRoots Nutrition

Follow GrassRoots Nutrition on Instagram!

Fueling consistently throughout the day can help to:

  • Sustain performance
  • Help in recovery
  • Decrease irritability
  • Increase mood
  • Sustain Energy
  • Avoid slumps
  • Reduce cravings

By fueling consistently throughout the day, pre and post workout it can help improve your performance, reduce injuries, improve inflammation and help you reach your goals.

4 Tips for Fueling:

Plan your nutritious snacks:  Take time to plan for your success.  Build a flexible meal/snack plan so during those busy days you are fueled and feeling your best.  Failing to plan = planning to fail

PRE-Exercise Fuel: <60 minutes may not need a pre-exercise snack.*

  1. If you find you are bonking during your work out plan a pre-exercise snack.
  2. 60 minutes helps optimum performance. Check in with your gut to see what is best tolerated for pre-exercise.  Most individual do best with a simple carbohydrate.  Piece of fruit (orange, banana), slice of toast, ect.

POST-Exercise Fuel:

  1. Fuel with a carbohydrate and protein post workout.
  2. 30 minutes post exercise is one of the critical post-exercise fueling times.
  • Keep snacks on hand/in your gym bag to hit this time.
  • Help with food cravings, recovery and sustained energy


  1. Plan snacks and meals throughout your day. Most individuals do best with fueling ~ every 3 hours.
  2. Keep emergency snacks in your car, ski bag.
  • Have the crock pot ready to go (Chili, Curries, ect.) for an easy meal post ski.

PORTION It Out: Build grab & go snacks

  1. Pre-portioned trail mix
  2. Cheese
  3. Yogurts (go-gerts, can freeze)
  4. Hummus and crackers
  5. Dried chickpeas & popcorn
  6. Chop up your veggies for the week
    • Cut up veggies and portion them in individual containers
      • Buy or prepare a veggie plate for your drive up or back from the mountains.
    • 50% of Canadians don’t get their daily veggie intake.
      • Veggies help with immunity, inflammation, gut health, satiety

Post Exercise Snack Ideas:

  • Energy bites
  • Trail Mix
  • Peeled orange (ready to eat), Sliced apple (drench in lemon juice to avoid browning)
  • Popcorn & ¼ cup nuts
  • 1 to 2 hardboiled eggs with a slice of whole wheat toast
  • Small tin of tuna on crackers plus a banana
  • Whole grain cereal or oatmeal with low-fat milk or fortified soy beverage
  • 1 cup of milk, Greek Yogurt or ½ Smoothie
  • 1 slice of whole wheat toast with 1 tablespoon of peanut butter and ½ sliced banana

Post Exercise Meal Ideas:

  • A 7-inch round whole wheat pita stuffed with grilled veggies and 2 tablespoons hummus
  • A protein-rich green smoothie
  • Veggie omelet with avocado and ½ cup of roasted potatoes
  • 4 ounces of steamed trout with a baked sweet potato and sautéed spinach
  • Bowl of muesli with yoghurt and berries
  • Spaghetti with lean beef bolognaise sauce
  • Chicken burrito with salad and cheese

Featured Recipe Of The Week: Easy Chicken Curry



SERVINGS: 6 large or 9 small



1 tbsp (15 mL) vegetable oil

¼ cup (60 mL) water

2 medium onions, chopped

6 cloves garlic, crushed or finely chopped

1 tbsp (15 mL) curry powder

2 tbsp (30 mL) garam masala

½ tsp (2 mL) salt (optional)

19 oz (540 mL) can of tomatoes (whole or chopped)

¼ cup (60 mL) packed fresh cilantro, finely chopped

1 cup (250 mL) Plain yogurt

1 cup (250 mL) of chicken stock (1 package reduced salt bouillon + 1 cup/250 mL water)

18 skinned chicken drumsticks or thighs, skin removed (3½ lbs/1.7 kg weight with skin and bones or 3 lbs/1.5 kg weight with skin removed)

¼ cup (60 mL) fresh cilantro,

roughly chopped, for topping




To a large heavy pot, heat the oil and water at low to medium. Add the onions and garlic to the pot. Cook until soft. Add the spices, stirring frequently, and cook for one or two minutes until the spices are well blended. Add a bit of water if too dry.


Add to the pot, the tomatoes, cilantro, yogurt and chicken stock. Blend together, then add the chicken pieces.


Cover the pot and simmer gently at low-medium heat. Stir periodically. Cook for 1–1½ hour, or until chicken is cooked. If too thick, add extra chicken stock or water if needed. If too thin, cook for the last 15–30 minutes without the lid.


After cooking, add chopped cilantro.



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2019 Quest for Gold Golf Tournament

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