6 Simple Steps to Meal Prep Like a Pro (in just 1 hour per week!)


A bunch of fresh asparagus

If only there were more hours in the day. How many times have you wished (maybe even begged) for that?!  We all know what a world of difference good food can do for us and want to fuel our families and ourselves well…but how’s a girl to find the time to do it all!? The ‘not-so-secret’ secret to better meal planning and time management? Meal Prep.

I’m SO excited to have my dietitian colleague Lindsay Pleskot here again to give us her expert tips on meal planning like a pro!  Lindsay is the mastermind behind The 3-2-1 Method for meal planning which she will explain later in the post.  Lindsay is FULL of wisdom when it comes to meal prep and planning and I’m thrilled that she is joining us to share her secrets for success!  I’ll let Lindsay take it from here!



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Cheater Chicken Noodle Soup

Lunch, Soups

Cheater Chicken Noodle Soup with a vintage spoon and white linen napkin on fraichenutrition.com

I was bragging to Jillian the other day as she was nursing her cold that I hadn’t gotten sick yet this season (a mini miracle with two kids) as I smugly stirred one of the dishes for our Christmas dinner.  And then BAM, just like a big slap of karma upside the head, I got sick.  Granted it was probably from drinking out of her wine glass over the holidays (I can never keep ours straight), but that’s the last time I say something ridiculous like that.  I had it coming.

So here I am, sniffling away looking like Rudolph wrapped up in 5 blankets, and the only thing I want is chicken noodle soup.  But I don’t want something out of a can.  But I also don’t want to slave over a stove as I would normally do to make homemade soup.  May I present my compromise, which may have been the best chicken noodle soup I’ve made?  At least that’s what Charles told me, but he’s also feeling sorry for me so it’s hard to trust him right now;)View The Post

Re-thinking Your New Years Resolution for your Healthiest Year EVER!


Getting ready to set doable 2018 New Years Resolutions with a planner, agenda, my Nike running shoes and of course a healthy breakfast!

HAPPY NEW YEAR!!!  I am SO excited for 2018, are you all with me? We will be in our house in a few short weeks and I couldn’t be any more pumped (I’m sure my parents have me trumped, we’ve been living with them while we renovate lol). Speaking of a new year, have you made any New Years Resolutions yet? Any chance they are the same as last year?  If so you’re not alone!  I think we’ve all been there.

I invited my dietitian colleague Lindsay Pleskot to write a guest blog to kick off the New Year with some tips for getting your year off to a healthy and DOABLE start.  Because let’s face it, anybody can set a lofty goal, but there’s a science to setting attainable goals that have sticking power. Did you know that approximately 80% of New Years Resolutions fail by February?  OUCH!  If you want to shake things up this year keep reading…


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The ‘Calm’ Before the Renovation


If you’ve been following me on Instagram you will know that we are smack dab in the middle of a major home renovation! I’ve been asked a million questions about the project so am thrilled to be writing a series on our home renovation to share our story and process!

Allow me to rewind a bit. I remember the day I drove up to Charles’ house for the first time like it was yesterday.  It was the spring of 2008.  I had just met the man of my dreams and we had an INSTANT connection; it was such an incredible time of our lives.  After the first date he asked if he could come over and make my parents dinner at their house.  I quietly picked my jaw up off of the floor and nodded my head.  Like, since when does a guy ask to do that??  What planet was he from?

Needless to say he awed my parents with his charisma and cooking skills, made instant BFF status with my dad (I think the scotch and killer chicken parmesan helped) and the rest is history.  But back to his house. On our next date he asked to make me dinner at HIS house, and since the first was such a success I thought, HECK YES!  I had butterflies in my stomach driving up wondering what his house looked like and of course trying to picture what our lives would look like once we moved in together (enter the eye rolls, it was only the third date after all talk about putting the cart before the horse!).  View The Post

One-Step Vegan Eggnog

Drinks, Holiday Dishes, Vegan

There are few things more Christmasy (not a real word, I know) than a glass of eggnog. I created this vegan eggnog recipe for my cousin Jillian last year and it was a huge HIT, our crew preferred it over the traditional stuff (it’s also on Jilly’s site here… she has SO many great holiday ideas if you haven’t already checked them out)!  Lighter on the calories with the same amazing nostalgic flavours of the real deal, I have no idea why we only make it once a year!

This recipe simply couldn’t get any easier: just throw it all in a blender and serve!  Which leaves you more time for wrapping … which I should probably start at some point!

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The Winners of the 12 Days of Christmas Giveaways Are…


Black and White Buffalo Plaid wrapping paper with gold scissors and pink satin ribbon

A GIANT thank you to every one who participated in the 12 Days of Christmas Giveaways this year, including everyone who entered AND of course the amazing companies who donated the prizes so generously!  I had so much fun watching the entries and comments come in!  As promised, the winners were randomly drawn…

I’ll avoid prolonging the suspense, here are the winners, CONGRATULATIONS!!!


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How to Create a Healthier, Family-Friendly Charcuterie Board

Appies & Snacks, Holiday Dishes, Snacks

How to make a family friendly charcuterie board that even the kids will love!

The holidays are here, and with it comes a whole lot of BUSY!  Did you know that the average person spends a whopping TWO WEEKS worth of time getting ready for the holidays???  With gifts to buy, dinners to prep and parties to attend, let’s face it, time is of the essence (isn’t it always when you have kids?).  It’s the time of  year when people let nutrition slip bit by bit (or shall I say bite by bite?).

While some holiday indulgences are to be expected, it’s good to have some tricks up your sleeve that help you incorporate healthy options for your family in a pinch.  And why not start with that holiday party?

Charcuterie boards have been a holiday staple at EVERY party that I can remember.  But they are always filled with foods that aren’t exactly kid friendly.  What a miss!  Kids love snacking, so why not build a healthier charcuterie board that even the kids can enjoy!?  People often make separate dishes for the kids, but I’m a big fan of dishes that the whole family can dig into (translation: less work).View The Post

12 Days of Christmas Giveaway: Day 11

Living, Nutrition

Genuine Health Giveaway valued at $600 on the fraichenutrition.com blog!

There’s something about starting a new week with a healthy breakfast that simply sets the stage for a successful day…and week!  I start nearly every day with a green smoothie made with Genuine Health products, and am so excited to share the gift of health with you for Day 11 of the 12 Days of Christmas Giveaway (you still have time to enter ALL of them on the blog for the record!).  We are giving away $600 worth of my FAVOURITE products from them!  What a way to start the New Year right?!


12 Days of Christmas Giveaway: Day 10


Enter to win a $217 set of Epicure Good Food Real Fast Meal Kits on the fraichenutrition.com blog!

What if there was a magic fairy that could make weeknight meal planning a BREEZE and help you put delicious, healthy meals on the table in minutes without the pain of staring at the fridge hoping something will jump out at you and scream ‘make me!’?  The wait is OVER!  We’re giving away the gift of STRESS FREE DINNERS for a month of meals planned for you with Day 10 of the 12 Days of Christmas Giveaway which includes 3 SETS of the Epicure Good Food Real Fast Meal Kits, each valued at $217!  Three lucky winners will have these delivered to their door in time to kick off the New Year with a whole new organized and healthy you!  Can you smell a New Years Resolution brewing???


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