We often over-complicate good nutrition - becoming too concerned with the latest fad diets and superfoods while losing sight of the goodness of a simple whole foods diet. It doesn't have to be complicated to be high quality - not for Olympic athletes, and certainly not for you. Click through for the three main takeaways from my experience feeding Olympic athletes and how you can apply these principles to your everyday life for better nutrition, more energy, and a healthier relationship with food.

Eating for Everyday Performance: What I learned from feeding Olympic athletes

I think a lot of people assume that professional athletes have their nutrition dialed in pretty tight. You can probably imagine them existing off of nothing but salads, oatmeal, cashew milk, some rice, a whole lot of protein, and a boatload of supplements. You can’t train at the intensity they do for the number of hours they do and perform well without solid nutrition, that’s a no-brainer. But how they really eat might surprise you.

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Vanilla bean panna cotta

This recipe for Vanilla Bean Panna Cotta is classic and simple. The Greek yogurt provides a thick and creamy texture, as well as some protein, calcium, and much needed vitamin D. Remember to check the label of your Greek yogurt for calcium content, as some brands fall short as compared to regular yogurt. Remember, 15% or more of any nutrient on the panel is considered a ‘good source’. Topped with a cherry sauce for sweetness and coconut almond crumble for crunch, this panna cotta is reminiscent of a perfectly rich cherry cheesecake.

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Banana muffins

There’s no reason why baked goods can’t be enjoyed as part of a healthy diet. But by baking your morning muffin at home instead of picking one up at the drive thru on your way to work or popping into your favourite cafe, you control the nutritional value and portion size. Loading up your homemade baking with whole grains, healthy fats, and keeping the sugar content in check can really boost the nutritional value and make your treat more of a nutrition powerhouse than a guilty pleasure. If you missed it, check out my post on Healthy Baking Hacks for all the details!

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Easy vegetarian pad thai

Tofu definitely has some haters. I was one of them not too long ago. After an unsuccessful first attempt at cooking it for myself at home, and an equally traumatizing experience giving it a second try at a sushi restaurant, I was close to giving up hope and accepting that it just wasn’t my thing. There are lots of other plant-based proteins, right! I really am glad I gave it another try and figured out how to prepare it in a more appetizing way. If my tofu struggles resonate with you, you’re in the right place! I’m sharing my tips for how to cook with tofu for those of you who may be wanting to incorporate more plant-based eating into your lifestyle.

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How to indulge in the “16 Foods Dietitians Won’t Touch” in 3 simple steps

LIVESTRONG’s list of “16 Foods Dietitians Won’t Touch” is a bit misleading. Sure the foods that made the cut aren’t healthy choices, but that does not mean that you can’t ever enjoy them if your health is a priority. Yes, the headline is a bit exaggerated to help grab your attention, but I think it’s important to know that the foods they are demonizing are only a problem if they are making it into your shopping cart week in and week out. It’s only when these foods are consumed as a part of what you consider to be your normal healthy diet that they become a cause for concern.

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