Sunday, May 26, 2019 / Melbourne VIC, Australia

5 Bites of Melbourne, Australia

Melbourne, pronounced 'mel-bern', is the capital of Victoria, and is one of the most populated cities in Australia. It's known to being the 'culture' or 'artistic' city of Australia, as it does have many art galleries and exhibition buildings. Melbourne is also home to the Melbourne Cricket Ground - the 10th largest stadium in the world & largest in Australia. But besides all the cool things Melbourne has, food is definitely a priority. What I didn't realize about Melbourne is that there are little pockets of towns within this big city. Our favourites were the downtown CBD core, Carlton, and Fitroy - so without further adieu, here are 5 bites of Melbourne featuring some of my fave spots!


Tuesday, May 21, 2019 / Toronto, ON, Canada

Everything You Need to Know About EMS Training (Electrical Muscle Stimulation)

Did you know that in a normal workout, you only utilize approximately 30% of your muscle's capacity? What if I told you there was a way to work ~90% of your muscle's capacity, burn ~1,000 calories, sweat a little & still feel accomplished and amazing in just 20 minutes?

"Whhhaaaaatttttt?!", you must be thinking. Yes, you read that right. It sounds like cheating, but you are not! I'm not saying that you don't work hard during regular workouts (because hell ya you do)!! But if you can work harder for a short period of time, feel just as accomplished, & work even more of your muscles...
I ๐Ÿ‘am ๐Ÿ‘here ๐Ÿ‘for ๐Ÿ‘it.

Let me introduce you to EMS Training, 
available at GoGo Muscle Training located here in Yorkville, Toronto.


Wednesday, May 15, 2019 / Australia

How To Survive a Long 20+ Hour Flight

Being on an airplane is so much fun! The food is delicious, and I can’t believe we get unlimited water and coffee. I find the rumbling, constant hum of the engine and stale oxygen to be veryyy soothing. I just love that everyone smells like they haven’t showered in a week. And personally, my favourite thing to do is sleep in a cramped space, while watching movies for 20 hours straight. Please insert the biggest eye roll ever LOL.

Jokes aside, flying has always been very exciting for me – I’ve never been one to be scared or dread the travel portion of going on vacation. And I’ve done my fair share of flying, especially long haul flights to Europe and Asia (6 to 15 hours!). Two years ago, I ‘up-ed’ that and flew to Dubai. That flight was 18 hours, but I was fortunate to be in business class and was pampered by the airline, thankfully.

However, this time was different. If you follow me on Instagram, you’ll know that I recently visited Australia – that’s a 22-hour flight guys!! 22 HOURS. ๐Ÿ˜ถ Yes, that’s basically an entire day in the airplane breathing in stale air. Am I going to need to prepare for this? Definitely. Am I going to share how I survived this long flight? Yes & you’re welcome.

I’ve learned a number of things from that long flight to Dubai, which I’ve applied to all my flights since then. But today, I’ve partnered with Secret to share my ultimate guide on how to survive a long flight – including tips on what gadgets to bring and what products you need to ensure you feel & smell good.


Sunday, May 05, 2019 / Sydney NSW, Australia

Travel Guide: 24 Hours in Sydney, Australia

As the largest city in Australia, Sydney has a never-ending number of things to do, see, eat, and explore – from the stunning coastal walks and beaches to the busy hustle in the central business district. With all the options available, here is a condensed timeline of the ultimate guide of how to spend your time in Sydney, if you only have 1 day in this beauty city. Looking for a most detailed travel guide? Wait for my 3 Day Itinerary travel guide for Sydney that is coming soon!

- - -

Friday, May 03, 2019 / Toronto, ON, Canada

The Only Keto Salad You Need: Salmon Zucchini Spinach Salad

This simple 15 minute recipe for the perfect keto salad is honestly the only one you need. Not only is it high fat, high protein, and low carb, it's friggen' delicious. Let me introduce you to my Salmon Zucchini Spinach Salad. And yes, the only ingredients you need are exactly that - salmon, zucchini, and spinach. Did I also mention that this is a one pan recipe?! :)

As I transitioned into the keto diet a couple months ago, the one thing that I found hard was making a high fat meal that didn't include a fat bomb or excessive amounts of heavy cream or cheese. I got this recipe idea from always going to a local restaurant and ordering this exact meal. The ingredients were so simple. Why couldn't  I just make it at home?! So, here I am :)

Here are your list of ingredients you'll need:

  • 1 fillet of salmon
  • organic spinach
  • 1 small zucchini
  • a wedge of lemon
  • 1 tbsp of unsalted butter
  • 1 tbsp of olive oil / avocado oil
  • various spices for your salmon
  • a pan
And now for the instructions:

Prep - 3 Minutes

  1. Place your spinach into a bowl. As you're going to be eating it raw, it's always a good idea to get organic spinach!
  2. Wash and cut your zucchini into thick slices, and then again into quarters.
  3. Pat down your salmon with paper towel, to get all the excess moisture off. Season the fillet liberally with any spice that you prefer. I chose salt, pepper, paprika, onion powder, and garlic powder.

Cooking - 10 minutes
  1. Heat your pan on a medium-high heat, and put in your tbsp of butter.
  2. Once it starts to bubble up a little & is hot enough, place your salmon in skin-side down. This is very important, as it'll help crisp up your salmon skin and make it a lot easier to flip. It also makes the salmon skin super yummy and crispy.
  3. Leave the salmon there for 2-3 minutes, depending on the thickness of your fillet. Once you see the sides of it turning white and moving up to the half-way point of your fillet, leave it for 1 more minute and then carefully flip.
  4. Once you flip your salmon, be sure to press down on all sides to make sure it touches the pan.
  5. Add your zucchinis to the other side of the pan. Season it with whatever you want! I used salt & pepper only.
  6. Leave the salmon and zucchini on the pan for another 3 minutes. TIP: Don't move the food around in the pan, as that actually cools down the food and it'll take longer to cook / won't be as crispy on the outside.

Dressing - 1 minute
  1. Squeeze your wedge of lemon into a bowl.
  2. Add the 1 tbsp of avocado oil and mix. You might need more/less oil depending on how juicy your lemon is.
Final Step - Plate

350 cal, 33.5g protein, 2.5g net carbs, 22g fat

& Viola - there you have it! A quick and easy recipe for a keto meal that is bound to make your tummy happy. Another way to make it an even higher fat meal is to add half an avocado. I usually eat it with half an avocado, but unfortunately my avocados weren't nice to me this week. It's always a toss up on whether I'll be able to eat an avocado or not - you know how it is haha! Either way, I hope you enjoy this recipe and try it out at home! Enjoy :)

- - -

© Sincerely, KN | Toronto Food & Lifestyle Blog | All rights reserved.
Blog Design Handcrafted by pipdig