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Thurs Apr 26, 2018

"Coe" 10 RFT: 10 Thrusters (95/65) 10 Ring Push ups

20 Min Cap

compare to July 5/15 Scaled: 10 RFT: 10 Front Squats 10 Push ups (rings optional)

---------------------------- QUICK YOGURT DRESSING

from Coach Courtney, RD

Hunger is a natural body signal. Hunger is “normal” sensation, especially right before a meal. But nobody loves to live in a constant state of hunger (nor should they!). The right balance of calories, protein, fats, and carbs can ensure you are managing your hunger (and your weight). An additional consideration to manage hunger is choosing what I call “volume foods.” Volume foods are foods that have few calories but take up a lot of room in our stomach and are packed full of micronutrients and fibre.

As an example, each serving pictured below have equal amounts of carbohydrate, however, the spaghetti squash offers a much larger serving which will keep you feeling full and satisfied! A 1/2 cup of cooked pasta has 21g of carbohydrate it would take 300g of spaghetti squash to obtain 21g of carbohydrate.

Each serving, the half donut and raspberries, has 100 calories. There are 23g of carbohydrate (and 12g of fibre) in 190g of raspberries. The donut has 17g of carbohydrate (and no fibre!). I would definitely choose the raspberries to keep me full! Not to mention a better micronutrient profile.

Some of my personal favorite volume foods include:

  • Strawberries, blackberries, and raspberries

  • Raw vegetables like peppers, tomatoes, spinach, celery, and carrots

  • Egg whites

  • Kale salad or coleslaw

Not only do these volume foods provide a feeling of fullness - they also over micronutrients and fibre.

Today’s recipe is for my favorite low-calorie yogurt dressing that I use on kale salad, coleslaw, or broccoli slaw. The shredded veggies in the salad offer volume and fibre for a large, satisfying meal when paired with the light yogurt dressing. The Bolthouse dressing adds flavour but I "stretch" out the dressing by adding some extra Greek yogurt, vinegar, and spices keeping the overall calories lower (but offering more dressing for the large serving of greens I like to toss it with).

Note: Bolthouse dressing is found at Walmart, Sobeys, Coop, Save On Foods, and Safeway.


  • 2 tbsp (30g) Bolthouse dressing (any flavour works!)

  • 2 tbsp (50g) plain Greek yogurt

  • 2 tbsp white vinegar

  • salt and pepper

  • 2-3 cups (150g) kale slaw, coleslaw, or broccoli slaw


  1. Combine the Bolthouse dressing, yogurt, vinegar, salt and pepper, and stevia in a large salad bowl

  2. Add the shredded salad mixture and stir to combine

  3. Enjoy as a filling, voluminous salad alongside the rest of your meal

Yields: 1 Servings

Nutrition Facts

Calories: 112

Carbohydrates: 12g

Fibre: 4g

Protein: 8g

Fat: 3g

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