Felicia Newell,

BScAHN, MScAHN, NASM-CPT

Registered Dietitian, Nutritionist

& Personal Trainer

Sustain Nutrition

Efelicia@sustainnutrition.ca

T: 709.749.5477

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© 2019 by Felicia Newell

 

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This is a hearty and delicious chili that even meat-eaters love! 

Including more vegetarian meals into your diet provides good quality protein, higher fibre content, and lower in calories and saturated fat than chili made with ground beef. 

Textured or texturized vegetable protein (TVP), also known as textured soy protein (TSP), soy meat, or soya chunks is a defatted soy flour product, a by-product of extracting soybean oil. It is quick to cook, with a protein content far greater than that which comes from meat. It also has a very similar texture to ground meat.  

Serves: 8

Ingredients:

- 1 2/3 cup Vegetable broth, no salt added

- 1 1/3 cup Textured vegetable protein (TVP) (e.g. Bob's Red Mill TVP) 

- 1 tbsp Oil of choice

- 3 cups Vegetables (e.g. Peppers, onion, zucchini, celery, etc.)

- 1 cup Corn, canned, salt-free

- 2 tsp Crushed garlic

- 3 tbsp Chili powder

- 1 ½ tsp Cumin

- 1 can Diced tomatoes, no salt added (796 mL)

- 1 can Tomato sauce, no salt added (398 mL)

- 1 can Kidney beans, drai...

Key Points

  • Your body needs carbs to fuel your working muscles.

  • Protein is there to help build and repair.

  • Get a combination of the protein and carbs in your body before and after working out to help with muscle building and repair, muscle soreness, and overall goals.

  • Getting in enough total daily protein and carbohydrates is just as or even more important for muscle growth and reaching your fat loss goals. 

  • Remember that these are only guidelines, and not the be all end all (although they are supported by research). The beauty of it all is that everyone's body is different and will have specific needs and preferences (that may change over time as well). Listen to your body, and tweak your plan with your dietitian based on what works best for you.

Pre-workout Timing

  • Ideally, you should fuel your body about 1 to 3 hours pre-workout, depending on how your body tolerates food. Experiment and see what time frame works best for your body.

  • If it’s within an ho...

Let’s face it. Not everything we read online is true. And while many of us know that, it’s still easy to be taken in by popular ideas we see online or hear from friends. How can we really separate food fact from fiction?  

Misinformation affects many of my clients, but there is a way to spot your problem and seek reliable information. I’m going to walk you through an example of a three-step problem-solving approach that was developed for Dietitians of Canada’s Nutrition Month 2017 campaign Take the Fight out of Food, which works quite well for nutritional concerns. 


Let’s call this client Leanne. She was struggling to make sense of the nutrition advice she read online and wanted nutrition facts she could trust.


1) Spot the problem: There is so much nutrition information online and Leanne is not sure how to tell if something is a fad! She doesn’t know what to believe.


2) Get the facts: Leanne learns that some websites are more reliable than others. She found a resource on the Dietit...

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Weight loss, registered dietitian, nutritionist St. John's. Offering weight loss programs, inlcuding meal guides, as well as counselling on digestive wellness, sports nutrition, food allergies and intolerance, diabetes and cholesterol management, and more. 

Weight loss, registered dietitian, nutritionist St. John's. Offering weight loss programs, inlcuding meal guides, as well as counselling on digestive wellness, sports nutrition, food allergies and intolerance, diabetes and cholesterol management, and more. 

Weight loss, registered dietitian, nutritionist St. John's. Offering weight loss programs, inlcuding meal guides, as well as counselling on digestive wellness, sports nutrition, food allergies and intolerance, diabetes and cholesterol management, and more. 

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