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Hannah Magee RD

Recipes, Nutrition, Wellness

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hannahmagee_rd

🍋 Simple recipes & meal ideas
🤍 Healthy relationships with food
🍽 Evidence-based nutrition
🎙 @nobsnutritionpod

Double-tap if you love a good sandwich! ❤️ San

Double-tap if you love a good sandwich! ❤️ Sandwiches are convenient on the go and have the potential to be quitenutritious and satisfying. Here are some of my favourite ways to add more nutrition + satisfaction to your sandwiches:

🍞 When choosing the bread, I often look for something that will taste good to me and provide around 2-4 grams of fibre per slice. If I’m not adding a protein source (like eggs, tuna, meat) I will also try to use bread with a higher protein content. Whole grain + seed breads and sprouted grain bread, and bread with grain/legume blends typically offer more protein than others.

🧀 Including a source of fat like cheese, avocado, nut butter or tahini make sandwiches more satiating, so you’ll feel full and satisfied for a longer period of time.

🌶 Finally, add FLAVOUR! Flavour helps us enjoy our food more, and enjoyment helps us feel satisfied. To the sandwich above, I paired delicious @summerfreshisfresh (AD) Roasted Red Pepper Hummus with my sprouted grain bread, grilled vegetables and herbed goat cheese for a super satisfying and flavourful sandwich.

Their hummus and dips are handcrafted in Canada with simple ingredients and no preservatives. Find them in the refrigerated deli section of your local grocery store for your work/school lunch so you can #SnackAllDay with Summer Fresh!

Happy Monday! Sharing some snaps from our recent t

Happy Monday! Sharing some snaps from our recent trip to Cape Breton, NS with friends. 🌲⛺️ We camped two nights in Broad Cove and finished our stay with one night in an eco-dome (so cool!) in Pleasant Bay. I received so many great recommendations from you guys and we definitely appreciated them.

Highlights of the trip:
1&2 - The Skyline Trail view
3&4 - The True North Eco-Domes in Pleasant Bay
5 - Hiking Franey Mountain
6 - Lobster Rolls, always
7 - Cast-iron cinnamon rolls over the fire

It was a great reminder that we live somewhere really beautiful. 😌 If you ever get the chance to visit Cape Breton/the Cabot Trail, I will always recommend it!

Tuna salad doesn’t get enough cred! 🤷🏻‍♀️ It’s a convenient & versatile source of quality protein and omega-3 fatty acids.

I love whipping some up to snack on with crackers or for lunch on a sandwich or tuna melt.

While I’m definitely a fan of traditional tuna salad with mayo, @patjm16 actually introduced me to using hummus in tuna salad years ago! Since then, this is how we usually make it.

So today on the blog I’m sharing my Hummus Tuna Salad recipe. It’s easy, filling & full of flavour. Perfect for an easy lunch or snack — and for those who can’t stand mayo! 😉

Recipe link in my bio!

Give me a 🙌🏼 if you agree! TBH, in my early

Give me a 🙌🏼 if you agree!

TBH, in my early days sharing recipes online, I totally described recipes and ingredients as “guilt-free” too.

I’ve since grown in my relationship with food & nutrition and recognize that there’s no such thing as a “guilt-free” food because ALL 👏🏼 FOODS 👏🏼 FIT.

Unless you literally stole it, there’s no reason to feel guilty for eating birthday cake. Or potato chips. Or deliciously cheesy pizza. They can all hold a place in your lifestyle if you want them to.

Food shouldn’t hold moral value. You’re not a better or worse human being for eating a salad or french fries. Realizing this is such a key piece in finding calm and balance in your diet and approaching food from a place of self-care AND nourishment.

Thoughts? What other terms gotta go? Let me know!

It’s here! This new PUMPKIN GRANOLA recipe is on

It’s here! This new PUMPKIN GRANOLA recipe is on the blog today! 🎃🥣

If you haven’t quite come to terms with fall yet, ease in to it with this nourishing pumpkin granola over yogurt or milk with berries and a drizzle of 🍯. Or just eat it by the handful 😉

This recipe is made with real pumpkin and warm spices meaning your kitchen will smell AMAZING. 🍂 It’s so crunchy and clustery that you’ll never want to buy granola from the store again! Link in my bio for the recipe!

Real Talk: Summer vacation has really thrown me of

Real Talk: Summer vacation has really thrown me off. 😅

As I mentioned last week, we’ve been travelling (by car) a lot this summer for vacations and most weekends to see family and friends. It’s left me a little bit burnt out mentally, physically and socially. 🥵

As much as I have enjoyed the summer and spending my time in such beautiful places with people I love, I feel out of routine and a little disorganized if I’m being honest! The last few weeks I’ve been pretty behind with work (and as an entrepreneur I have no one to blame but me 😂) and I’ve often fallen into the comparison trap, feeling like I’m not doing enough or “hustling” enough.

I say this because I don’t want to paint a picture that I have it all together all the time. From a professional, personal AND health/wellness standpoint. Some weeks I feel like I’m really rocking it and others I don’t.

All this to say, I’m definitely looking forward to slowing down a bit this fall, getting back into routine, and incorporating more self-care! 💆🏻‍♀️ What are you looking forward to most this fall?

HOW TO ⬆️ YOUR FIBRE INTAKE - without suppleme

HOW TO ⬆️ YOUR FIBRE INTAKE - without supplements!

Fibre, my second favourite F word! Kidding. 😉 But I do love fibre for it’s wonderful benefits. To name a few, fibre contributes to our feelings of fullness, helps stabilize blood sugar levels, regulates our digestion, and promotes a healthy gut microbiome.

Many North Americans don’t get enough fibre in their diet. Before turning to fibre supplements, try eating more of these foods:

🍃 Leafy greens – like lettuce, spinach, kale and arugula. Not only are they a good source of fibre, they’re packed other important nutrients. Throw them on a sandwich, toss them into dishes like pasta, soups and stews, blend into a smoothie, or enjoy a side salad with your meal.

🍞 Whole grains/legumes – Enjoy whole grain bread products, whole grain/legume-based pastas, or add things like brown rice, buckwheat, beans, chickpeas and lentils to your meals.

🥑 Avocados – Like you needed a reason to eat more avocados! Yep, they’re a source of healthy fat, but also a great source of fibre!

🥜 Nuts/seeds – I’ll add various nuts/seeds to just about anything. Add them to oats, toast, salads, pasta dishes, nourish bowls, yogurt, trail mix, and more!

How was your Labor Day weekend? 🍦 I hope you we

How was your Labor Day weekend? 🍦
I hope you were able to enjoy yourself! The highlight of my weekend was ice cream with my BFF and a bike trip with a group of friends.

For many, September signifies the end of summer vacation and a fresh start into fall. I love fresh starts! What I don’t love? 🙅🏻‍♀️ The pressure to start a diet, cleanse or burn off the food you enjoyed this summer in the name of “health”.

Remember – dieting isn’t sustainable, your body can cleanse itself, and exercise is about so much more than burning calories. What is sustainable? Finding your balance! A healthy relationship with food. Gentle nutrition. Making choices that feel good for you in the moment (hint: sometimes it’s the 🍩, sometimes it’s the 🥕)

Have a safe, happy & healthy September!

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