A nutrition journey is about what you GAIN, not lose + eating delicious food (11 recipes)

Yes – I still exist, even though I haven’t published anything on my site in awhile 🙂

I just realized I’ve been depriving all of you wonderful people from recipe updates and ideas! How selfish of me.

How come? Well, I’ve actually been busy working on recipes over at Precision Nutrition’s Encyclopedia of food (a database to help educate you about specific foods – storing, cooking, nutrition info and more – and provides a recipe to go along with it) along with many other talented individuals. So come on over and receive 4 new recipes each month! 🙂

I always say, the best way to build a relationship with food is to get to know it – so try and introduce yourself to a new food this week and learn about it. Kinda like a human relationship right? To grow the relationship you need to spend time, get to know each other, treat each other with respect and determine if you’re right for each other 😉

Stayed tuned for the following recipes in the Encyclopedia over the course of several months:

EofF almonds

EofF blackberry

EofF cranberry

EofF curly endive

EofF garam masala

EofF Kiwi

EofF spaghetti squash

EofF swiss chard

EofF acorn squash

EofF zucchini

I’ll continue to update my instagram account as I create more and more recipes to help my photography evolve 🙂

It’s also that time of year again! As most of you know, I’m a nutrition coach at Precision Nutrition and I accept clients only ONCE a year – every July – to work together for a solid 12 months. And since July is around the corner (July 12th to be specific), I just wanted to send out a reminder 🙂

Women can sign up to receive a discount here

Men can sign up to receive a discount here 

Because discounts are nice 🙂

As I wrap up another year of clients – I am continually inspired by them and reminded that a journey of health, nutrition and fitness is about what you GAIN, not what you lose (if weight loss is your goal). Such an empowering feeling, right?


Have YOU gained something amazing from your own nutrition journey? Share it – #WhatIGained


Whether it’s gaining more freedom of movement, more freedom in the grocery store, the ability to play with your children, skills in the kitchen, feeling strong, feeling confident, feeling knowledgeable, or having a better relationship with food – you can GAIN a whole lot by working on your health and fitness.

I feel honoured to be able to share stories of inspiring individuals that went through the program – maybe you see yourself in one of them?

Karen’s story

14 Amazing Stories + more from this week – we have a section of the program called “a postcard from the future” – what would you say to your future self?

“I am loving this habit and these lessons because they encourage me to look backwards from where I’ve come. Not being able to go for a long walk. (without drugs) to randomly (every day) taking at least 45 minutes to walk. I haven’t taken prescription pain killers since around Christmas. I can dead lift 105 lbs now. Now I know, when I try a new exercise if it will cause problems or not. I stop, now, and don’t fight through it like I used to. I know when to get help from trainers, massage therapist, chiro etc. I started this cycling season with a 35 km bike ride. Last year, I only ended at 50. The list goes on and on. It really makes me excited about the future, my future.”

“For most of my adult life I have looked after kids, aging parent, husband, horses, neighbour kids, even the humming birds eat better than I do! This week I have an opportunity to a) stay in one place for a week b) mostly alone c) plan my own agenda and schedule. Normally I would go out to eat cause what does it matter? It’s just me. I would have a glass of wine or two ( for stress) cause what does it matter? It’s just me. And I would let my workouts slide cause what does it matter? I have time and can do them later. BUT THIS WEEK IS MY WEEK. I woke up one morning and something had happened and I WANT to be healthy. I want to plan and prep my food. I want to make progress towards my goals. What? Yes! For me! Not ‘it’s just me’ but it’s for me! I like making progress and I like working hard. I realize now that I can make progress and work hard, for me, for my goals. Who knew?
Thanks PN coaching! I can not explain how significant this is.”

Rachelle – “We took the kids to the city Museum – it has tons of crazy tunnels and crawl spaces for kids to explore. We split up into pairs and my 5-year-old dragged me ALL OVER the tunnels, both inside and outside of the museum. She kept saying, “no fear! That’s the rule!” (It was a little scary, especially in the wire tunnels that stretched like 3 stories above the ground, leading to airplanes precariously balanced on towers!). Anyway, my knees were KILLING me after an hour or two of this, and I wished I had brought knee pads. I ended up bear crawling through most of the rest of the tunnels, and I thought about how grateful I was that I’ve been bear crawling at every workout this past year! My whole intention with PN was to engage more in my children’s lives and I was truly able to do that this week. I could have sat on the sidelines abs watched the kids creak around, but instead I was able to join in and create memories together.” – Rachelle also lost 40lbs!

And it’s not just for weight loss – it’s for anyone looking to improve their health and nutrition. To give you an example – some goals coming into the program can be to lose weight, to gain muscle, to gain weight, to eat healthier, to have a better understanding of what to eat, to gain support, to help them implement what they know and turn it into action and so much more!

But, enough about that – I just can’t help but share inspiring stories of individuals who have worked hard to improve their health, their life and their well being – it’s stories like these that reminds me why I became a nutritionist in the first place 🙂

And, if that’s not what you’re interested in or you’re already living out the healthy lifestyle you want – awesome! Then be sure to sign up to receive those delicious recipe updates – you’ll receive 4 recipes a month in your inbox along with really fascinating information on specific foods. And who doesn’t love some food inspiration? Enjoy!

And that doesn’t mean things won’t be appearing on this website either – I’ll surprise you 🙂





About Sarah Maughan

Sarah Maughan is a Registered Holistic Nutritionist based in Toronto, ON and has been consulting since 2009. Her website aims to educate you, make you laugh, help you live and inspire you to eat whole food! To stay up to date sign up for free blog and recipe updates! In the meantime, empower your body with food!
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