Healthy Recipes & Nutrition Tips

  • Post-Workout Snacks & Nutrition: What To After A Workout

    We put a lot of effort into our daily workouts. From trying to lift heavier or run faster, our body uses a lot of energy during this short amount of time. What we eat after a workout is just as important as what we eat before. Post workout nutrition looks a bit different from pre workout.
  • How To Eat Healthy With a Budget: Cheap Meal Tips

    At Tone & Sculpt, we’re here to let you know that eating healthy, balanced meals is for everyone, no matter what your budget! In fact, you can eat a balanced, nutritious and wholesome plate on a pretty low budget.
  • How To Start Eating Healthy (Every Day & On A Budget)

    A balanced, varied diet is important to allow your body to work properly. Every macronutrient and micronutrient is important in the daily functions of your body. Let's talk you through finding a balanced diet that works for you. 
  • Healthy Meal Prep Recipes & Ideas

    Between a 40 hour work week, commuting, working out, chores and sleep where can we find the time to also prepare and eat healthy home cooked meals? It is not surprising that fast food gained so much popularity due to its convenience and affordability.
  • Brain Food for Memory & Concentration: All You Need To Know

    There are some important nutrients to keep the brain healthy and sharp. Omega 3s help protect our cells which increases blood flow to our brain. This improves our overall function of our brain. A great meal from Tone & Sculpt app is the Spinach Salmon salad for lunch! Fish can be included in a meal and even a sandwich! We also have the tuna crunch sandwich for an easy on the go lunch at work!

  • Healthy Protein Pancake Recipe

    When looking for a pancake recipe, one key nutrient you want to make sure it has is fibre. Typical pancakes lack fibre, but depending on what ingredients you use, you can easily increase fibre in your recipe to make it a filling, sustainable meal.
  • How To Stay Hydrated: 5 Tips & Benefits

     As we all know water is essential for a healthy life. Water is vital for our bodies to properly function, including the function of our brains, blood, joints and temperature. Our bodies are actually made up of around 60% water! So as you can imagine it is so important to ensure that we get enough of it.

  • Pre-Workout Snacks & Meals: What To Before A Workout

    Motivation to workout can be tough to come by sometimes. A lot of people utilize pre workout food to give them that essential energy and motivational boost before heading out to the gym. We want to fuel our body in the best possible way, but when it comes to pre workout nutrition it can feel a bit complicated.
  • Food To Increase Oxytocin: How To Boost Oxytocin Level

    Oxytocin, also called "love hormone", can be found in a different variety of food, especially the one containing Vitamin D, Vitamin C, magnesium and dietary fats:  fatty fish, mushrooms, peppers, tomatoes, spinach, avocados and many more! 

    Oxytocin is considered our “love” hormone because this hormone is increased when we hug and feel intimate with others.
    Specifically for women, oxytocin helps with bonding between mother and baby.

    Overall, oxytocin contributes to our emotional well being and there are things we can do to increase our feel good hormones.
    Certain nutrients help increase oxytocin production.

  • Vitamins & Minerals For Women: List & Functions

    Macronutrients are very important but so are those micros! Micronutrients have a variety of functions such as keeping our eyes, skin and bones healthy. Here is a guide to essential vitamins and minerals specifically for women. 
  • Facts About Fiber: Benefits, Food and Example Meals

    Dietary fibre is found in plant based, carbohydrate rich foods, that cannot be digested by the body. It’s job is to help the digestive system move the food that we consume along the intestines, allowing the body to absorb essential nutrients, and to help push any waste out of the body.
  • The Importance of Staying Hydrated

    One of the first health tips many will suggest is to stay hydrated. There are many reasons to this tip and one big one is that our body is made up of >60% of water. Our bones, muscles, lungs, blood and brain all use a certain amount of water just to function. Water can also help curb appetite, deliver specific nutrients throughout our body and even help our five senses work to their greatest capabilities. Hydration can also aide in thinking clearly.