Pity Party Pizza – Vegan

 

Walnut and Brussels Sprout “Zaa”

 

46 days into prep without a re-feed meal and I was starting to feel like my next check-in email would be responded to with a “guess what? You get a re-feed”….instead, I was told that I looked like I’m retaining water which upped my cardio to an insane level AND changed my overall diet plan again.

This did not sit well with me, Jeff suggested we go for pizza. I had enough will to NOT cave and head for legit dangerous territory but I did need to pretend I ate pizza in order to survive.

I birthed a couple of recipes I hope you can find some enjoyment in.

Water retention. Pfft.

 

Without having anything tomatoey, I needed to build a base. I was originally going for a Thai flavour but it ended up being something…else.

 

I utilized my usual vegan prep food for these recipes…but not the asparagus as I am mad at asparagus right now and don’t want to taste it on anything remotely delicious. Stupid, plain, boring and never ending asparagus.
Base:

Ezekiel wraps

1 tbsp sun butter

1/4 cup rehydrated sundried tomatoes (let sit in really warm water for 10-15 mins)

2 cloves garlic

1/4 cup water
Cheese:

4 tbsp nutritional yeast

1/8 cup water

1 tbsp chia seeds

*Mix all ingredients in small dish with fork and allow to sit for 10 minutes to thicken* voila “cheeze” 

Pizza toppings: 

Roasted brussels sprouts

Roasted broccoli

Chopped tomato

Cubed Tofu

Walnuts

Yellow onions

Maple Syrup

Method: 

Pre-heat oven to 425.

Slather on base, then add ingredients as desired. Bake for 10-12 minutes checking back to ensure you aren’t burning the “crust”. On my second effort I sprayed the bottom of the “pizza” with coconut oil. 

Pizza #1 was: 

Base, slivered yellow onion, brussels, tomato, walnuts & drizzle of maple syrup.

Pizza #2 was: 

Base, broccoli, tomato, tofu (measured per my diet plan), “cheeze”.

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Becoming Little Miss Bikini – Season 2 Episode 4 – Viva Mexico

 

fit on the road

Always be prepared. Hello Kitty Style.

Yes that’s my suitcase, yep this is how a vegan bikini competitor rolls on vaycay.

I dub this Episode, the Mexico files.
Every workout done & diet on point for 10 days. No refeeds prescribed – feeling tired and rashy.
I’ve had to limit use of neoprene to get my body back to normal but I’m still covered in scabs and can’t sit!!

 

Yes. this is my butt crack.

 

2 days of healing.

Running in 100% humidity in neoprene ain’t too smart I think…..all clothing (wicking or not) has created a level 11 in discomfort.

So much going on here, so much to write about but I’ve also included a video to make sure that I haven’t missed out on anything.

One hot topic that has come up for me is waist training. I hate it, I think it doesn’t work and it’s super uncomfortable. This last season, I’ve been plagued with rashes ALL OVER where the “squeem” touches.

I’ve done so much research and I think I’m ready to go cold turkey on the waist training, I think. At least until the last week or two before competition ~ it just doesn’t make any sense.

I read THIS ARTICLE during a few hours of research on the topic and decided that I might actually go against the advice of my trainer…..dumb, disobedient or uber intelligent?

The thing is, I don’t even recommend these to my clients! At most I will suggest they use a waist reducing neoprene device during their workouts, nothing more restrictive than that. And if a bad back is their issue, I recommend appropriately designed back braces or lever belts for lifting.

Me sans waist training for 11 days:

 And as one last bit of feeling sorry for myself….I’ve been in training (prep) mode since January 27th and only at the beginning of March did I find out my nutrition for pre-workout was 1/5th of the size it should have been.

Did I mention my lack of strength? My lethargy on my two HUGE leg days? Well…..watch the video below to see how I’m feeling now.

For food, if you’re in Playa Del Carmen and happen to be a Vegan, check out Bio-Organicos. There are 2 locations and I stocked up on groceries there as well as one post workout quinoa meal.

Becoming Little Miss Bikini – Season 2 Episode 3

This episode will be the first that will contain a video…so it’s a “vlog” technically then, right?

Rolled out into week 9 feeling pretty crappy because I managed to catch a wicked flu on my trip home to Vancouver ~ which was a total and utter success by the way!

So what’s new at this point in my prep you’re wondering? Well, take a minute to enjoy this link to my latest video documenting my progress.

I’ve themed this blogpost “Change”.

xx- S

 

 

Truth in coaching


These pictures were taken 15 seconds apart.
Looking through Instagram can either be invigorating or depressing.

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On a bunch of social media platforms I noticed people posting progress pictures of themselves and their clients. What a lot of them didn’t talk about was how their clients had lost the weight and in some cases had given the credit entirely to some nutritional shake program.

****
I took both of these pictures of myself a couple of days ago because I thought about posting something that people could benefit from. Understanding and accepting the fact that products do not make the body.

****
My body looks the way it does today purely out of hard work and dedication to a very regimented diet. It’s very disappointing to know that some people are falsely advertising before and after’s in a similar fashion to what I just did in these pictures: stick out my stomach in one and relaxed/flexed in another.

****
There is no lucky person. There’s a hard-working individual who tries every single day. Be the truth. Seek out a coach who isn’t going to try to sell you the idea of skinny in a bottle. BE the coach that leads in truth by setting a healthy example.

Becoming Little Miss Bikini – Season 2, Episode 2 – Stay Inspired

 

10 weeks out & feeling firm, fit and rested.

 

As everyone is aware, this season I’ve decided to go all out. In more ways than one. I’m doing at least 5 shows this year which will be demanding and probably drive me right nuts…I’m also working on a new fitness product which will have me traveling and attending seminars for R&D, we have had to fire up a new Engineering Services company to survive the oil downturn, our traveling budget has been sliced next to nil so I will be looking to run teaching vacations to get us out of town whenever I can AND I’ve applied for a grant for a 12 month mentorship program to re-energize my training business by attempting to infuse this new fitness product into it.

Oh ya, did I mention I’m running my second 90 day transformation in 6 months and we have a couple of inventions on the back burner that we need to find time to look at feasibility studies for? Am I/are we nuts? Yes. Do we have heaps of time? No. Am I still going to give it 110% while I still have 110% to give? There’s only one answer.

This week will be 10 weeks out until my first show. I’ve managed to make a few surprising back gains and am feeling really great. 4 weeks off bulking mode and I’m still not tired or hungry or too irritable.

Fasted cardio in the morning starts this  week, also adding more exercise in to blow up my shoulder area…cardio PM and I’ve changed up my ab routine because I’d really like to bring in a bit more defined musculature for Spring/Fall ’16.

Practicing Flexing

I’ve decided on a suit colour for this year – and I’m keeping lucky green as a back up for sure! Can you guess which one I’ve chosen? I’ve also decided on a jewel pattern that I think will look stunning….going to try out some new connectors as well.

 

 

 

All this and I’m still trying to stay in the kitchen and develop new and interesting recipes for my lifestyle, clients and the kids I teach a nutrition series for at Earl Grey School in Calgary monthly.  This month we completed our sugar unit, last month was Salt, next month is Eating in Season ~ kids are pretty inspiring.

This go around is going to take a lot of inspiration. A lot of digging deep and more mental preparedness than the last. Holding fast while the storm beats you down….yep, I’m ready for it.

IMG_6985

Anastacia & I working out a new recipe for sugar free vegan cookies – it bombed, 3 times. Master baker I am not.

I am excited for Spring Break as well as we have managed to (on points and searching for deals for weeks) find a cheap as hell family vacation to Cancun for 10 days at a hotel with a full gym AND kids club. It seems like while the Oil Gods are raining down hellfire and damnation the Adventure Gods are showering us with the gift of travel once again. Something I couldn’t live without and will never give up. Be sure to stay close to see how I made out during the trip ~ my coach will be altering my plan for the equipment I have access to.

I suppose I feel like this time around I really have a burning sense to remember that you only live once and there are so many excuses you can make for not leaving the house or getting out of your pajamas, but there is a giant world to see and so many positive changes to make that I can’t see how folks waste theirs in front of a TV or not doing anything.

My point here being, if you’re considering doing something that you feel is drastic, that you have no time for and are just all out overwhelmed – do it any way. There are enough hours in the day.

Replace the mantra “I don’t have time” with “I haven’t made that a priority in my life” and see how motivated you feel.

Today is rest day and I am going to go for a beautiful hike in the mountains with my family, feed your soul and you’ll find all the time you need for everything you truly need in your life.

 

xxoo

S

 

Vegan {high protein} quesadillas 

Ingredients: 

2 pieces Ezekiel Wraps

1/4 cup sliced mushrooms

1/2 cup sliced green pepper

1/8 cup daiya shredded mozzarella

1/4 cup yves ground round

1/4 cup black beans (or my RECIPE for mixed beans which was yum)

1 tbsp pico de gallo

Method: 

Heat up large pan to medium heat (if you have some kind of sandwich press machine this will simplify things a lot).

Place one wrap down, add all ingredients except salsa, top with another wrap.

Cook on one side until hardened and browned then flip and do the same for the other side.

Cut with pizza cutter, top with  pico de gallo.

Extra topping suggestions: Cilantro, sour cream (soy pictured),

 

Nutritional information: 

Nutrition Facts
Servings 3.0
Amount Per Serving
calories 158
% Daily Value *
Total Fat 4 g 6 %
Saturated Fat 1 g 4 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 330 mg 14 %
Potassium 222 mg 6 %
Total Carbohydrate 22 g 7 %
Dietary Fiber 5 g 21 %
Sugars 1 g
Protein 8 g 17 %
Vitamin A 2 %
Vitamin C 20 %
Calcium 5 %
Iron 15 %

Baked Beans – Vegan Bodybuilding Series

There’s nothing I love more than a simple recipe during a week full of the hustle and bustle of life. I’ve chosen to add this quick and easy recipe to the bodybuilding roster because I’ve been using beans as pre-workout for about a year.

Most recently I’ve found that I personally do not get enough energy from them on my highest carb cycling/hardest workout days so I have chosen to use them in the off season or on a “cheat” day instead of as a strategy for more energy.

I used a slow cooker here to try and get as many farts cooked out of the beans as I could – this recipe was still a bit gassy….no funzo at the gym. Try soaking your beans over night before you undertake this one especially if you’re sensitive. Otherwise, be diligent to rinse the beans before you cook with them.

This is a clean recipe, I’ve included the nutritional information for you below as well. I’ve used all organic ingredients for this recipe.

Ingredients: 

1 can navy beans

1 can chick peas

1 can pinto beans

1 can white beans

1 large onion diced

5 cloves garlic diced

2.5 cups veggie broth

1 tsp coconut oil

1/2 tsp cumin

1/2 tsp rosemary

1/2 tsp oregano

Salt & Pepper to taste

Method: 

Using the saute or simmer setting on your slow cooker melt coconut oil and add garlic and onions. Cook until translucent.

Modification note* if you do not have a slow cooker use a deep sauce pan or frying pan to create the same recipe – you must be at home to monitor this process*

Next, add spices other than salt and pepper to mixture. Stir in and allow to simmer for about 30 seconds.

Finally, add all your beans and veggie broth mix well with all ingredients. Turn setting to hi slow cook for 1 hour, reduce to low for 2-3 hours. Once this is completed the slow cooker should switch to warm and you are ready to eat or prep.

This recipe would do fine on slow cook all day if you would like to put it on before you leave for work – I prefer to leave it on over night in that case in the event the recipe dries out and could potentially start burning.

Nutritional Info: 

Nutrition Facts
Servings 8.0
Amount Per Serving
calories 552
% Daily Value *
Total Fat 3 g 5 %
Saturated Fat 1 g 3 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 880 mg 37 %
Potassium 1091 mg 31 %
Total Carbohydrate 106 g 35 %
Dietary Fiber 20 g 82 %
Sugars 4 g
Protein 28 g 56 %
Vitamin A 0 %
Vitamin C 100 %
Calcium 45 %
Iron 34 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.