Trina’s Tidbits of the week is a new healthy yogurt parfait recipe, a funny tip from my handsome husband if you feel stressed and tips stop food guilt and regret. As a Health, Fitness and Wellness expert, you must stop stressing and food shaming yourself about food.  Once you implement the Tidbits I share, you will start to lose weight, inches and body fat.

tacos-quinoa-recipe-iconYogurt Parfait Healthy Recipe

This vegetarian, dairy free yogurt parfait recipe contains good calories and is an easy breakfast, pre or post workout snack. Dairy is good for some and not so good for others, test how you respond to it.  All of us can benefit from reducing our dairy consumption.


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  • 1/2 cup non dairy yogurt *I used unsweetened coconut yogurt
  • 1 tbsp peanut butter, pumpkin seed butter or nut free alternative
  • 1/2 cup berries or any fruit of choice
  • 1 tbsp cacao nibs
  • 1 tbsp chia seeds

How to Make:

  • Add yogurt to a bowl or mason jar
  • Mix the peanut butter or nut free butter so the flavours blend
  • Add berries, cacao nibs and chia seeds
  • Enjoy the yogurt parfait

Trina’s Tidbits:

When choosing yogurt, look for the least amount of ingredients and no added sugar to avoid the “sugar spike”.  If you must, sweeten it with honey, fruit or a little swirl of maple syrup. 

When you control the amount of sugar you ingest, you will avoid the “crash” you feel and you have a better chance of keeping your weight and calories under control.  Companies add a lot of sugar and additives to make the yogurt taste good. Cinnamon is a great way to give it some flavour.

yogurt-parfait-stressStressed or Overwhelmed? 

Stress makes us fat so try this great advice from my handsome and funny husband.  This was posted on instagram and brought lots of joy and comments. This is how I learn to “roll” with the crazy show called “life”.


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body-fat-reminder-you-got-thisShaming Yourself for Eating Unhealthy

Shaming yourself for eating “unhealthy” is worse than what you ate. We talk heavily about this in my Nutrition Ninja Program.  Ask yourself ” is this food or drink serving me?”  Here are a few tidbits to remind yourself:


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What are you looking to numb or shove down with food or drink?

Take a moment to ask that question before you eat/drink.

The negative shaming and self talk has worse effects than any food you could have eating.

Negative self talk is a HABIT and you can break it.

Here are some basic rules we follow at Fit4Females

Start again.

Start over.

Enjoy the food and drink.

Get an accountability group, check out our Nutrition Ninja program.

Everything in moderation is fine and necessary.

Ask yourself “is this serving and nourishing me right now?”

Nothing it off limits, decide ahead how much you want to have.

Reduce the amount of food toxins and processed food most of the time.

Enjoy all the food and drinks you love.

Most of all, be kinder to yourself.

What do you do when you’ve eaten something you think is bad?

Comment below if you have shamed yourself with any food or meal ever before.

In Conclusion

Eat the yogurt parfait, laugh at all the crazy in your life and try this bird dog workout to tone your booty and fix your slouched posture. What one tidbit will you implement above.  Do you need a recipe to eat cleaner?  do you need a quick workout

Trina Medves xo

Our Fit4Females Fit Insider has lots of tips, recipes and workout.  Stay tuned here


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