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Monday, October 31, 2016

Time Saving Meal Planning Tips

Ever asked yourself, “What am I going to make for dinner?” at 5pm when you’re already starving? Or come home from a training session really hungry with no desire to cook? It’s common, but it doesn’t have to be that way. Meal planning can make such a difference to the quality and types of foods that you eat. By investing a few hours of time to plan and prep, it is possible for nutritious food to be just as convenient as takeout. In my experience, this is something many people want to do but are unsure where to start, or are worried it will take a lot of time. It definitely becomes easier once you find a system that works for you. Read on for some tips to help you get started.

A few of my keys to a healthy diet for active individuals include:
  • Try to make the majority of your eating whole, minimally processed foods
  • Make your meals and snacks colourful – this means lots of fruits and vegetables
  • Eat every 3-4 hours to maintain your energy and meet your nutrient needs. This means no skipping meals and including balanced meals and snacks during the day. You’ll have a constant supply of energy, minimize those “hangry” feelings and be more productive. 
In order to do all of these, I have found you need to be mindful about what groceries you are bringing into your house and how you will use them.

I’ve put together a quick guide to help you get started on meal planning. This will mainly focus on planning dinners, but planning other meals and snacks can be very beneficial as well.  

Before we dive in, what makes a good dinner?

The Healthy Plate Model below is a general guideline for portioning your meals. This is great for the offseason or when trying to manage your weight, but for heavier training days you may need 1/3 or ½ plate coming from carbs. To do this, keep protein at ¼ of the plate and replace some of the veggies with more carb rich foods.

What to include in the meal:

Vegetables - At least two types of vegetables
Protein – lean meats, beans and legumes, fish, tofu, etc.
Healthy Carbs/Grains – whole grains like rice, quinoa, farro, whole wheat pasta and wraps or starchy vegetables like potatoes, squash and corn
Healthy Fat – oils, avocado, nuts and seeds

Meal Planning in 3 Steps – Plan, Shop and Prep

Have a list of go-to meals and recipes
Create a Master List of tried and true meals that will make the bulk of your weekly eating. Include as many as you can, and use it as your starting point when planning meals for the week. To prevent getting stuck in a food rut, try to make it a goal to cook at least one new meal each week. If you come across a recipe you like, at it to the Master List. Pinterest, magazines, and cookbooks can be great sources. A few website I like for new inspiration are: (Vegan and vegetarian recipes)

Note all the events and activities you have going on during the week

Make note of your training, work schedule and after work commitments throughout the week. Identify which nights you don’t have much time and would need leftovers, crockpot meals or something quick. Identify any nights you may have extra time to cook a meal. You can create your own weekly template that may work for you, but below is an example of one I use.

Having a general idea of what you can make on various types of days can be helpful. For example:

Busy days – Leftovers, salads, stirfrys, omellettes, and crockpot meals work well
Extra time in the evening – Try out a new recipe, make a casserole or dish that takes time to cook

Choose your meals and start to fill in the sheet. Things to keep in mind:

What do you already have in the pantry or need to use up?
Try to overlap ingredients in recipes so you can “Cook Once, Eat Twice.” For example, if you are cooking chicken fajitas one night, cook up extra chicken breast at the same time for salads in your lunch the next day. If having a spinach side salad one night, plan to add the spinach to a pasta sauce another.

Are there any recipes where you can double the recipe and freeze leftovers?  

Create your shopping list
Create your list as you are planning the meals for the week so you don’t miss anything. You can write it out on paper or type it up in the notes section of your phone. Some of my clients will create a list on a document in Google Drive and share it with other family members so they can update it as well. When at the store, you can access it there. Break up your list in sections such as Produce, Meat, Cans, Frozen, etc. to make it easier to use.

I know that not many people enjoy grocery shopping, but having a game plan and knowing exactly what you will get and how you are going to use makes the process much better.  Try picking a time when it’s not busy, if you can and make sure you don’t arrive to the store hungry.

Planning and shopping are not as effective without some prep work ahead of time. Try prepping right when you get home from the grocery store since you are already in ‘work’ mode. You don’t have to make ahead all of your meals, but even prepping components of meals, such as chopping vegetables, cooking grains and proteins makes a huge difference. Play some music or use it as a time to listen to some podcasts.

Here are some foods that you can prep ahead of time.

  • Bake or grill chicken breast or cook ground meat
  • Make hardboiled eggs – store in their shell
  • Have cans of tuna, salmon, sardines on hand
  • Keep cans of beans in the pantry – you take it a step further and drain and rinse beans from the can and keep them in containers in the fridge
  • Pre-chop all your vegetables. This really helps to reduce waste and helps you eat more of them.
  • Stock the freezer with frozen vegetables
  • Roast veggies or chop veggies you would like to roast later in the week and store in freezer ziplock bags
  • Make a big salad and leave out the dressing

  • Make large batches of brown rice and quinoa
  • Roast a squash or bake some sweet potatoes
You can also make whole recipes and portion those out! It really depends on your schedule and what will help make your week easier. Also note that many components of dinner meals can become salads or wraps for lunch, or actual leftovers can be lunches the rest of the week.

Lastly, here are some extra supplies that you may need:

Crock pot/slow cooker – The number of recipes you can make is endless
Rice cooker – You can do without this, but it’s an easy way to cook grains so you can multitask and have more room to cook other foods on the stove
Tupperware containers of various sizes – For storing leftovers and packing to work
Clean fridge – An organized fridge is helpful so you have a place to store everything!
Spices – These can make a big difference in in terms of adding unique flavours to some common staples in your meal prep like rice and roasted vegetables

Give it a try and figure out what works for you! Try to carve out some time in your schedule to do this planning. If its new for you, it may take longer in the beginning, but soon enough you will be meal planning with ease.  

Andrea Docherty is a Registered Dietitian and Sports Nutritionist in Windsor, Ontario with a private practice nutrition counselling business, Andrea Docherty Nutrition. For more information or questions, visit

Thursday, October 27, 2016

CSIO Rio Celebration

On Wednesday we made the trip up to Toronto to attend the Canadian Sport Institute of Ontario's Rio Celebration. A reception and presentation took place at the spectacular training facility in Toronto, where Olympic and Paralympic athletes who competed at the 2016 Rio Olympics were honoured for their achievements.

Some of the 2016 Olympic/Paralympic team!
Infinit had a long list of athletes compete at this year's games. Unfortunately, they were unable to make the celebration but we are none the less proud of their accomplishments!

2016 Team Infinit Olympic/Paralympic Athletes
Melissa Bishop - 800m
Ryan Cochrane - Swimming
Noelle Montcalm - 400mH, 400m relay
Ben Saxton/Chaim Schalk - Men's Beach Volleyball
Kate O'Brien - Track cycling
Cindy Ouellet - Para-lympic basketball
Antoine Valois-Fortier - Judo

CSIO has created a wall to honour those that have medalled at the Olympics.
They will be adding all medallists from 2000, and continuing the tradition for Games to come!
We have been partnered with CSI for 8 years now to provide their athletes with the highest quality sport supplements on the market.

The swim/diving facility that was used for the 2015 Pan Am Games. 
Thank you to CSIO for inviting us to the event. We thoroughly enjoyed our day - we even caught 10 minutes of swim practice after the event. Penny Oleksiak and Kylie Masse were training hard for another Olympic cycle.

Tuesday, October 25, 2016

Mica Heli Skiing is Fuelling on Infinit!

We are thrilled to be announcing our newest partnership. Mica Heli-Skiiing is a once in a lifetime journey that is now fuelled by Infinit.

Photo by M. Fredriksson
Mica is a skiers paradise, offering 500 square miles of ski runs situated in the Beautiful BC Rockies. Each of Mica's 11 valleys are only accessible by helicopter - turning an ordinary ski trip into something spectacular. Find out more about their territory and runs here.

Photo by M. Fredriksson
Photo by M. Fredriksson
When your day of skiing is over, Mica offers an incredible state-of-the-art lodge perched above the Columbia River, at the convergence of the Rockies, Selkirk, and Monashee mountain ranges. Guests are treated to massage services, rooftop hot tubs, deluxe suites, and now Infinit JetFuel! (Click here for more info on Lodging)

Photo by Kerri Knapp
Before every trip heads out for the day, guests will have the opportunity to fill up their bottles with Infinit JetFuel - an intra-workout blend of carbs and electrolytes, plus an all-natural flavour of either Citrus Blast, Grape or Orange. We are thrilled to be working with Mica to offer their clients a unique and unbelievable trip of a lifetime.

Photo by Kerri Knapp
Photo by Kerri Knapp

"Barbara from Mica contacted us after hearing good things from a competitive cyclist in Revelstoke that fuels on Infinit.  It was great hearing that Barbara was looking for a product that was clean, trusted and would meet the needs of their guests. After a quick discussion we created the right formulation to keep their clients hydrated and fuelled so they could enjoy long days of skiing fresh powder.  We are thrilled to be involved with such a great operation. I was in Revelstoke a couple of summers ago - it's a real playground.  I hope to get the chance to ski with them some day."
Darcy Haggith, CEO Infinit Nutrition Canada

“Mica’s guests are no strangers to top notch service. That is why we only partner with companies that share our high standards for quality, customized products and excellent customer service.

To help our guests maintain optimum muscle function and enjoy long days of powder skiing to the fullest, we wanted the best option for pre-hydration and recovery supplements. Infinit Nutrition’s Jet Fuel is just that. Their use of ultra-premium raw ingredients to create a customized product makes this an exciting partnership that is sure to be celebrated by our guests and guides. From now on, it won’t be just our helicopter pilots saying they need to “top up on Jet Fuel” before hitting the slopes.”
- Barbara  Rose, Director of Operations Mica Heli Skiing

Photo by Kerri Knapp

Friday, October 21, 2016

30 Days of Whey: October 22-30

October 22

Tis the season for pumpkin everything - and who doesn't love starting their day with a delicious muffin to accompany your Infinit Raw Protein Iced Coffee ;). Kathy from Additional Nutritional has combined our two favourite things to create these seriously delicious Pumpkin Protein Muffins. 

Thanks to our friends from Additional Nutritional for the yummy recipe! 

Kathy Judson, author of 2 cookbooks, co-founder of Additional Nutritional, creating Holistic, Custom, Nutrition Plans
To get more great recipes from Get Back in the Kitchen, get your E-Book on amazon at

October 23

If you were at our Kona Open House, you are well aware of this recipe - these were a hit! Now you can make them at home and enjoy them all the time! Anchor Coffee House

October 24

October 25

Not a fan of chia seeds? No problem! Try this recipe for Overnight Oats - you'll never want to make oats in the morning again!

October 26

Looking for a quick snack to make to grab and go throughout the week? Try these - they only contain 4 ingredients and are oh-so delicious! 

October 27

Chocolatey-Peantuy goodness. 'Nough said. 

October 28

Delicious waffles with a hint of pumpkin. Start your morning on the right foot!

October 29

Packed with healthy goodness, you can easily veganize these bars. Give them a try this week! 

October 30 

Can't believe it is the last day of #30daysofwhey! Thanks for following along. To close it out... Blend up this smoothie for a change up from your regular chai tea.. you won't be disappointed! 

Tuesday, October 18, 2016

My Infinit Story: Darcy Haggith - CEO Infinit Nutrition Canada

My Infinit Story started in 2004.  That summer, I completed my 4th Ironman in a row at Lake Placid.  Despite having a PB by 30 minutes faster than the previous year, I still felt my nutrition was holding me back.  Already deploying an 'all-liquid' diet during the race, I thought I would try this new product called Infinit Nutrition.  The claim that they would create a drink made specifically for me, that would
match my sweat rate, my sodium:sweat concentration, my body composition, my flavour preferences and my race goals seemed a bit fair fetched.  However, I was in need and I was hearing great things from folks on Slowtwitch so I gave it a go.  I created an account and worked through process of creating my very own blend.  Shortly after I was in possession of 25 servings of my new blend, what a difference it made.

During my training for my 2005 Ironman, also at Lake Placid - I completed 7 century rides.  With Infinit on board my 4th and 5th hours of 100 milers, my rides were drastically different then before.  Wouldn't say I was dancing on the pedals, but I certainly had more energy than ever before and equally important was my ability to recover.  The soreness and fatigue I experienced the following day was gone.  My race that season went exactly as planned, my goal (as posted throughout the house) was 10:45, my finish time was 10:45:00.  I was a believer!  Next season was similar, going back to Lake Placid.  Two weeks out from the race and my nutrition still hadn't arrived from the states - getting a bit panicked, I called the Team in the US, they figured it got caught at the border.  Go figure a white powder getting stuck at the border.  They comforted me, they let me know that they would be at Placid for the expo and they would have the product waiting for me.  It was that interaction that changed my world, or at least lead to my change.

During the interaction with Michael Folan the founder of Infinit, I learned that there was an opportunity to acquire the rights to Infinit in Canada.  Coming from a background in Quality and Operations in the pharmaceutical industry, I felt very well positioned to bring this brand to Canada.  I thought how great would that be, I could make my livelihood in the world of sport, would be awesome.  We opened our doors in November of 2006, nearly 10 years ago.  The first 7 years the business was built while I worked full time as a director in at a pharmaceutical company.  In April of 2013, on a mini-vacation when you have time to reflect (get off the hamster wheel), my wife Brenda and I discussed what life would be like to go all in with Infinit.  We liked everything about it.  We would have to live a more modest life, but we were both game - we had everything we wanted/needed, with the exception of more time.  This decision would give us more time together as a family, more time to do the things we loved.  When we got back from the vacation, I discussed my plan with the president and offered 3 months to transition.  July 2013 came and now I was a full time member of the Infinit Team.

Great to have support from Brenda!!!

Being available in a full time capacity we have been really been able to strengthen and create some really great partnerships.  Our list of Team Infinit athletes headlined by local Olympians: Noelle Montcalm & Melissa Bishop, Ironman Champion Lionel Sanders, Olympic double medalist Ryan Cochrane, Calgary Flames Defensemen Dougie Hamilton, and the Windsor Spitfires is incredible.   Formal partnerships in place with the Canadian Sport Institute to fuel hundreds of our Canadian national athletes and a partner to Dr Stuart Phillips from McMaster University has allowed us to not only be on the cutting edge of sport, but take that new found knowledge and apply it to the medical community.  We have recently began work with a local hospital to show how our blends, that are used to keep the top athletes in Canada at their best can also help their patients meet their basic protein needs, allowing them to heal faster and preserve key lean muscle mass.   As a kid that wanted to be a doctor in high school and university, it is incredible that I find myself in a place where I can make more of an impact than ever could have as a physician in the health sector.   Cool how life works.

I really credit those around me, that both encouraged and supported my entrepreneurial spirit.  They allowed me and in many ways helped me strike that match to Burn My Boat.  The best path is not always the easiest path - I am grateful for the one that I am on.  This is MyInfinitStory!  We would love to hear yours and thanks for being part of ours!  

- Darcy Haggith, President, Infinit Nutrition Canada

Friday, October 14, 2016

30 Days of Whey: October 15-21

October 15

Need I say more?

October 16

Chocolate and Peanut Butter lovers unite! We've got a delicious treat that is healthy and sure to please. The best part? It's jam packed with ____ grams of protein per cookie! Go on... indulge!

October 17

Delicious and nutritious granola bars to satisfy cravings and hunger while on the go! 

October 18

Start your morning right with a protein-packed breakfast - healthy and delicious pancakes!

Special thanks to Kathy Judson from Additional Nutritional for sharing her recipes with us!

Kathy Judson, author of 2 cookbooks, co-founder of Additional Nutritional, creating Holistic, Custom, Nutrition Plans
To get more great recipes from Get Back in the Kitchen, get your E-Book on amazon at

October 19

One of my all-time favourite fall treats is this Apple Cinnamon bread from a local bakery back home in London, ON. Since I'm now in Windsor I wanted to create my own version of the bread but with a twist - it's healthier and packed with protein!

October 20

Super simple and super yummy - try these out for dessert tonight or a late-night treat, we bet you already have the ingredients in your pantry!

October 21

Delicious, nutritious and jam-packed with goodness, these protein bars are a great meal replacement while on the go or a post workout snack to hold you over until your next meal!