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”.

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

 

 

Falafel Salad with Tzatziki Dressing

A lot of the time new recipes are born of my die-hard desire to not waste any food in my home. Looking in the fridge I noticed there was some Tzatziki dressing that was going to go off ~ chickpeas to the rescue.

This recipe is simple, though not too quick if you’re in a rush but if you prep the whole recipe you’ll have leftovers you can freeze and use easily any time.

Going out for food is absolutely impossible during prep, these made the cut and didn’t equal a cheat because I re-arranged my Macros for the day to accommodate.

You must try this one.

Ingredients:

Falafel

2 cans of chickpeas

1 medium yellow onion chopped

4 large cloves of garlic diced

1 large dried chili pepper (or chili pepper flakes)

2 tbsp cumin

2 tbsp corriander

1 tsp parsley flakes

1 tsp celery seeds

1 tsp salt

1 cup spelt flour

Water as needed to thin mixture

Dressing: 

1/2 cup vegan sour cream

1/4 cup water

1/4 cup chopped dill

Juice of 1 large lemon

1 large clove of garlic

** Place all ingredients in small vessel and using hand blender mix until creamy and smooth**

Salad: 

Cucumber, Kale, Spinach, Peas, tomato – you name it! I keep a big clean bowl of ready-to-eat mixed greens in the fridge that work well with every style of salad.

Method: 

Combine all ingredients in bowl and use hand mixer or food processor to mix well.

“Raw” Ingredients

I liked this a little more on the watery side to ensure they cooked a little more quickly.

Pre-heat a cast iron pan to medium heat and coat lightly with coconut or olive oil. (You can use a non-stick pan if you don’t have cast iron). We are not looking to use oil to deep fry in any way, only to keep the falafels from sticking! I used a small ice cream scoop to set the mix into the pan, this made them about golf ball sized or a little smaller.

Cook over medium heat for approximately 4-5 minutes per side. The ingredients will firm up in the same way as a pancake, where you can see them starting to cook through the middle (from the bottom) and will know it is time to flip.


Don’t over cook these as they can turn into little hockey pucks quite easily, so patience is best when you’re working with this one.

Dress your salad with the falafels, add hot sauce, dressing and top with diced tomato and cucumber.

Enjoy! – Serves 8 (at least) or two plus a tonne of leftovers!

Nutrition Information Falafels: 

Nutrition Facts
Servings 8.0
Amount Per Serving
calories 158
% Daily Value *
Total Fat 3 g 4 %
Saturated Fat 0 g 1 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 254 mg 11 %
Potassium 211 mg 6 %
Total Carbohydrate 26 g 9 %
Dietary Fiber 6 g 25 %
Sugars 1 g
Protein 7 g 14 %
Vitamin A 2 %
Vitamin C 4 %
Calcium 6 %
Iron 17 %
* 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.

Nutritional Information Tzatziki Dressing: 

Nutrition Facts
Servings 8.0
Amount Per Serving
calories 57
% Daily Value *
Total Fat 6 g 8 %
Saturated Fat 1 g 4 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 41 mg 2 %
Potassium 24 mg 1 %
Total Carbohydrate 2 g 1 %
Dietary Fiber 0 g 1 %
Sugars 0 g
Protein 0 g 1 %
Vitamin A 2 %
Vitamin C 6 %
Calcium 1 %
Iron 1 %
* 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.

Truth in coaching


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

****
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.

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.