KAW Health & Fitness

KAW Health & Fitness Perimenopause fitness, holistic nutrition and wellness. Sharing what I learned as an average, working woman, about health, nutrition and graceful aging.

04/30/2026

Moving is hard when you are trying to maintain a healthy lifestyle. Packing up your whole life means not having access to the kitchen, all of the supplies needed to prep or time. Add to that not knowing when you will done means grabbing food on the fly. After a week of upheaval I find myself craving fresh vegetables and my stable routine. By Monday I hope to have my kitchen back in order to get back on track.

Chicken Fajita Grain Bowls! Amaranth, Farro and Quinoa as the base for chicken and veggies. I will eat this with guaca...
04/05/2026

Chicken Fajita Grain Bowls! Amaranth, Farro and Quinoa as the base for chicken and veggies. I will eat this with guacamole, a generous amount of hot sauce and Greek yogurt. My Husband will probably add a bit of cheese to his. Over 40gr protein and half my daily fibre.

Shrimp & Couscous with feta and veggies! This is a quick filling meal that is very easy to prepare as the only things t...
03/22/2026

Shrimp & Couscous with feta and veggies! This is a quick filling meal that is very easy to prepare as the only things to cook is the couscous and the shrimp. You could make this lower carb and higher fiber by adding quinoa or amaranth. I cooked the couscous in broth, mixed in herbs and lemon juice; tossed the shrimp in garlic and Italian seasoning, broiled for a few minutes. This can be eaten hot or cold.

Beef adobo bowls. A bed of Black rice and quinoa with a layer of bell peppers topped with tender chunks of beef in a ri...
03/14/2026

Beef adobo bowls. A bed of Black rice and quinoa with a layer of bell peppers topped with tender chunks of beef in a rich sauce of chilies, tomatoes and spices. High protein and fiber with lots of vegetables. Filling and flavorful!

Quinoa, amaranth and farro provide the bed for sundried tomatoes, olives, feta and peppers. Topped with rotisserie chic...
03/01/2026

Quinoa, amaranth and farro provide the bed for sundried tomatoes, olives, feta and peppers. Topped with rotisserie chicken to have me out of the kitchen quickly and prepared for a busy week!

It’s been a minute with birthdays and vacation, but now I’m back on schedule! A cup of orzo, 500 grams of shrimp and a ...
02/15/2026

It’s been a minute with birthdays and vacation, but now I’m back on schedule! A cup of orzo, 500 grams of shrimp and a several cups of olives, artichokes, broccoli and capers. Lunches for a short week with plenty of protein, fiber and healthy carbs to stay full.

When time is in short supply and you need to get meal prep done quickly. Shrimp, broccoli and peppers on a sheet pan fo...
01/11/2026

When time is in short supply and you need to get meal prep done quickly. Shrimp, broccoli and peppers on a sheet pan for 10 minutes, a cup of orzo, sundried tomatoes and a can of olives. Loads of veg and protein to get me through the last week before my first vacation in ages!

This time of year can be challenging to stay on track. Work, shopping, trying to see friends and everything else pullin...
12/14/2025

This time of year can be challenging to stay on track. Work, shopping, trying to see friends and everything else pulling us in a hundred directions. I had a block of ground pork, some random vegetables and no time. It isn’t pretty but it’s going to be filling, high fiber and protein. 20mins and I have four lunches to get me through another busy week.

After a busy week with no time to shop I pulled together whatever I could find in the freezer and a rotisserie chicken m...
11/23/2025

After a busy week with no time to shop I pulled together whatever I could find in the freezer and a rotisserie chicken my neighbour grabbed for me. I had some tapenade I made during summer, a can of corn, black olives and a cup of orzo to make a Mediterranean style pasta salad. Then I made a homemade “riceroni” with cheddar and some frozen broccoli and a side of frozen vegetables to go with the chicken.

Keep it Simple! Every week doesn’t have to be a culinary masterpiece. With a little planning meals can be done in minu...
11/09/2025

Keep it Simple! Every week doesn’t have to be a culinary masterpiece. With a little planning meals can be done in minutes. I made tacos for a previous meal so I cook more than we needed, knowing that I could throw in some black beans, corn, olives and jalapeños; put some rice and quinoa in the rice cooker. Top with some salsa and add some Guacamole singles. Lunch for the week done! 50gr protein, 15gr fiber and 10 plant based sources!

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