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Pumpkin Mocha Protein Shake

Makes 1 serving


  • ¾ cup cold coffee
  • 1/3 cup pumpkin puree (not pumpkin pie filling)
  • 1 scoop chocolate protein powder
  • ½ cup unsweetened plain almond milk
  • ½ tsp cinnamon
  • ½ tsp vanilla extract
  • 4-5 ice cubes


  1. Combine all ingredients in blender and blend until smooth.

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We have some YUMMY New events and Programs coming up in our Nutrition Department!

Food Tracking 101 Seminar

Learn WHY and HOW to track your food! Whether your goal is improved performance in the gym, weight loss, or just over-all wellness, you’ll learn:
– Strategies and tricks for tracking and planning your food in My Fitness Pal
– How to track uncommon foods or recipes from anywhere
– How to find data about your diet and what it means
– “How do I track…?” Get all your questions answered by our Nutrition Coach

Sign up HERE! Seminar is FREE if you’re already signed up for our Macro Bootcamp program!


6 Week Macro Bootcamp

What are macros? How do we track them? WHY do we track them? How do I know if I’m doing it right? If you’re interested in learning more about how tracking your food and how macros can help you meet your goals, this program is for you! We will only be taking 10-12 SERIOUS people for this Nutrition Challenge.
What you get:
– FREE Food Tracking 101 seminar
– Omron measurements before and after
– Customized macro goals
– Weekly check-ins to keep you accountable and on track
– Access to exclusive Facebook group
– Constant support and coaching from your nutrition coach
Contact Nutrition Coach Mairead at maireadrodgers@degreecrossfitseaforth.com for more info or to sign up!

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Sweet Potato Toast with Greek Yogurt Salmon Salad

Makes 2 servings


  • 1 large sweet potato
  • 1 (213 g) can salmon, drained
  • 1/3 cup plain 0% Greek yogurt
  • 2 green onions, thinly sliced
  • 1 shallot, minced
  • ¼ tsp dried dill weed
  • Salt and pepper, to taste


  1. Cut the sweet potato vertically into ¼-inch-thick slices. Set toasted to high and toast slices twice, or until lightly browned and cooked through.
  2. In a bowl, combine remaining ingredients and mix well. Divide salmon mixture between toast slices. Top with more green onion and your favourite additional veggies.

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Makes 15 servings


  • ½ cup egg whites (about 4 egg whites)
  • 4 cups oats
  • ½ cup wheat germ
  • 1 cup unsweetened shredded coconut
  • ½ cup pumpkin seeds
  • ½ cup flax seeds
  • 1 cup unsweetened dried cranberries (can substitute raisins or chopped dried apricots)
  • 1 cup unsweetened applesauce
  • 1 tbsp vanilla extract
  • 1 tsp ground cinnamon


  1. Preheat oven to 350°
  2. In a large bowl, beat the egg whites until stiff peaks form. Set aside.
  3. In another large bowl, combine oats, wheat germ, coconut, pumpkin seeds, flax seeds and cranberries; mix thoroughly.
  4. Stir in applesauce, vanilla and cinnamon until ingredients are all moistened, then fold in egg whites.
  5. Spread granola evenly over a parchment-lined baking sheet.
  6. Bake 1 hour, stirring every 15 minutes, until granola is lightly browned and almost crispy. Let cool completely, then store in an air-tight container.

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Tired of coming home and not knowing what to do for dinner?

Do you find yourself throwing out food because you didn’t use it up in time?

Do you just want to figure out how to work healthier foods into your weekly plan consistently?

Then sign up for our Meal Planning Seminar!

We’ll go over all the basic questions you need to ask yourself while meal planning for the week, then work through our meal plans together, along with making grocery lists and setting a plan for prepping food ahead of time. Spaces are limited, so make sure to sign up if you’re interested!


What You’ll Learn:

-How to keep healthy eating fun and exciting!

-What the best food are to prepare ahead of time

-Plan ahead for success

-Grocery lists and efficient shopping tips

-Meal Planning tips and tricks from the PROS


Questions? Email maireadrodgers@degreecrossfitseaforth.com.

Sign up Here


and tell people you’re attending on our Facebook Event Page Here