Spring (10 minute) veggie soup 

 

Tired of salad, still on a training plan…enter Zuppa.

Yesterday felt cold, really cold and blustery. I think that during this point of my training, when I’m burning off all my body fat, I just tend to be more cold. Plus, we live in the woods in the foothills of the Canadian Rockies so….we still have knee-deep snow in places that I’m sure adds to this fact.

This soup wasn’t as satiating as I would normally make it because I had measured my protein and placed it in the bottom of the bowl instead of just going for it like i usually would. If you’re watching calories, this one is very very low on carbs, good amount of fiber and if you measure out your protein, it’ll balance out quite well for an evening meal.

In the bottom of this bowl is 4oz of firm organic Tofu. In Jeff’s bowl was 6oz of Tofurky Lightly Seasoned “Chicken”. So jealous of his “meat”…hee hee.

Ingredients: 

4 cups veggie stock – try my homemade recipe HERE

2 cups hot water

2 medium carrots chopped

2 cups cauliflower chopped

2 cups broccoli chopped

1 medium yellow onion diced

3 cloves garlic diced

3 cups white mushrooms sliced

1 cup shelled peas

1 heaping TBSP Mugi Miso

Coconut oil (spray) or 1/2 tsp

1 tsp salt

** I use sriracha on EVERYTHING including this soup. Add to your desired heat.

Method: 

In a large pot saute onions, garlic and carrots in coconut oil for 5 minutes on medium heat to soften and release flavour.

Next, add in cauliflower and broccoli and saute for another 3-4 minutes.

Add remainder of ingredients starting with your veggie broth then your water. Bring to a boil for 1 minute then reduce and simmer for 30 minutes or so.

You can either add protein directly to the soup OR place it in the bottom of a bowl before serving. If you do this when your protein is cold, it will cool off the soup while heating up.

Serves 4.

Winter Salad – Eating in Season

 

A beautiful salad I wish I could’ve chowed down on!

 

Another recipe from my Earl Grey School teaching series in Calgary. Keeping it simple and fun allowed the kids to have a blast putting this one together.

Ingredient by ingredient they identified in season veggies

These ingredients were a great segway into teaching about carbon footprints, our impact on the earth and what it truly means to be a locavore.

The kids love participating ~ even when it’s just emptying out a baggie into a bowl. Hands on is key & food is the way to their hearts and minds.

Another  vegan (nearly raw) recipe requiring no cooking – perfect for you to pick up and make at home with your family.

I was SO impressed by what the kids knew about the items that we discussed. One girl even knew (without using the exact terminology) that broccoli and kale belonged to the same family ~ brassicas ~ faith in some of humanity restored….look at all those hands up in the air!

 

The smart board here is showing my chart that addresses carbon footprint impacts in the food production industry.

With the use of technology we were able to forego our usual paper handouts (which I hope were making it home for parents to have a look at all the continued resources) and put up a lot of great information for the class to have a look through and comment on.

These kids will definitely be thinking more “Earth first” after going through how they themselves can help reduce carbon emissions by the choices they make as little humans – they seemed to come away feeling quite empowered. If you’re looking for the lesson plan I used to accompany this recipe – contact me!

Ingredients:

– 3 cups raw, washed broccoli florets

– 2 cups blanched yams, cubed

– 2 cups frozen or fresh peas

– 1 cup green onion diced

– 3 cups chopped kale (any variety)

– 4 tbsp lemon juice

– 2 tsp grated ginger

– 1 tsp Himalayan salt

Method: 

Combine all ingredients in large bowl, stir and serve. You can also store in the

I think this one works best if you settle it in the refrigerator for a few hours to let all the flavours combine.

Top this recipe with sesame seeds or toasted pumpkin seeds as I have omitted these due to allergies.

Great as a side dish, this recipe serves 8-10 sides.

Kids {sugar free} trail mix 

This recipe comes from a recent unit I taught at Earl Grey School in Calgary, on Sugar. We put together a 7 minute NO COOKING REQUIRED recipe that’s loved by kids and is quite delicious.

The ingredients are simple to find, contain their own sugars and do not need any sweetness added whatsoever. The kids went nutso for this recipe as well as the teacher and the teachers assistant. I think it was a hit.

Try this for yourself and get out on the trails with your family!

Supplies

 Large bowl and mixing spoons

 Scoop or spoons for serving

 Small serving bowls, cups or plastic snack bags

Ingredients

 2 cups soy nuts or dried chickpeas

 2 cups plain air popped popcorn

 4 cups healthy boxed cereal – Kashi brand cereals are great in this recipe

 2 cups dried fruit like apricots, pineapple, or apples (look for brands with NO added sugar).

 1 cup of dried cranberries or blueberries (buy in bulk with no sugar added)

 1⁄2 cup of dried apples

 1 cup of granola – Bob’s Red Mill Crunchy Coconut is the healthiest other than homemade

 1⁄2 cup yogurt or carob chips

 Optional- 1 cup of nuts like almonds, walnuts or unsalted roasted shelled sunflower

seeds (Beware of nut allergies! If present, do not include.)

 Note: Many different ingredients may be added, as long as there is a good mix of whole

grains, dried fruit, and nuts if no allergies are present.

Directions

1. Mix all ingredients together in a large bowl.

2. Scoop about 1/2 cup into small bowls, cups, or plastic snack bags and serve.

Kale & Aubergine Hot Salad

I’m dedicating this recipe to my lovely lovely friend Ziuta in London who is a busy mom of two and tries SO hard to learn new things and stay healthy. I don’t know how you do it lady, but I applaud you.

I’d normally call this one Kale & Zucchini however, Ziuta refers to them as their other name (aubergines) so I will for those purposes as well.

This is such a quick recipe that you can’t make any excuses for not getting your S&*T together to make some decent meals.

I’ve made this vegan (of course) but if you’re NOT vegan you can sub in whatever protein you wish. I’d hope for your sake you utilize this recipe to implement a Meatless Monday in your home – stay heart healthy.

I have omitted onions and garlic from this as they aren’t “safe” right now in my house ~ excess gas during prep time is not ideal, so add this if you wish.

You will need a pan with a lid or a way to cover your pan.

 

Ingredients: 

10 large white mushrooms sliced

1 large bunch kale chopped well

2 med/large aubergine spiralized or sliced thinly, you can also use a potato peeler or mandolin to make thin strips.

1 cup chopped pea shoots

2 cups snap peas

1 tsp coconut/avocado oil

16 oz Tofurky “chicken” type protein

2 large cloves garlic diced

1 medium yellow onion diced

Method: 

Heat oil in large (deep) pan over medium heat. Add onion and garlic and sautee for 3-4 minutes until they start to clarify but not brown.

Next, add kale, mushrooms and peas and cook for 3-5 minutes with lid on.

Next, add your vegan protein to basically just warm it up and brown a bit….you will have to add COOKED animal protein to this if you are using meat. DO NOT ADD RAW MEAT!!

Cook for another 3-5 minutes.

Remove from heat and add in pea shoots & aubergine.

Serve as a hot salad in bowls. This serves 4 people approximately 4oz of protein.

This is approximately 600 calories per serving…my nutrition generator is NOT working at the moment and I will update once it start accepting my new foods. 

 

 

 

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 Protein Nutella

 

Let me start off by saying – this does not really taste like nutella. What it does taste like is still pretty delicious, peanut butter/chocolatey and protein packed with few calories.

I created this one for building season AND because I had run out of oats…..protein pudding I reserve for competition time when my coach orders me to drop the carbs.

I’ve included nutritional information for you below as well.

Happy Vegains to you all.

Ingredients: 

2 slices Ezekiel bread

1 scoop Iron Vegan chocolate protein

1 tbsp smooth peanut butter (sub with Almond if you prefer)

Hot water

Method: 

Place protein and peanut butter in a small bowl. Slowly add hot water and mix until blended well but still thick.

Butter on 2 pieces of toast.

 

Nutritional Info: 

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 291
% Daily Value *
Total Fat 10 g 15 %
Saturated Fat 2 g 9 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 326 mg 14 %
Potassium 100 mg 3 %
Total Carbohydrate 27 g 9 %
Dietary Fiber 6 g 24 %
Sugars 5 g
Protein 27 g 54 %
Vitamin A 0 %
Vitamin C 0 %
Calcium 30 %
Iron 35 %
* 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.

White bean dip – Vegan

  

  

Filling, creamy and a great source of protein. A simple bean recipe can edge out dips and spreads with ease.

Try this simple 5 minute recipe on for size.

Ingredients:

1 large can of Cannelloni Beans with juice

3 cloves of garlic

2 tbsp nutritional yeast

Juice of 1 lemon

1/4 cup water in case of dryness

1/2 tsp sea salt

1/2 tsp ground pepper

1/2 tsp paprika

Method: 

Combine all ingredients in food processor and blend until smooth.

Serve with crackers or veggies for dip. Use as a great sandwich/pita/flat bread spread!

Happy New Year – Free Love


2016 Starts tomorrow! Can you believe it? Now is the time to for us all to forgive our overindulgences and get our health show back on the road. I thought a bundle of healthy tips for nutrition and detox would be useful for you all for a healthy journey in 2016 {tomorrow}.

Check out these food and living facts for a kickstart in 2016 ~ if you need more guidance, check out my discounted services for January sign up:

  • MACRO check/instruction
  • Supplement list
  • 2 week fat shed workout plan
  • $50 toward a 12 week tune up plan

❤ All the best.

S

Water in ~ first thing

Don’t mistake being dehydrated for being hungry. Reset that hunger feeling ASAP with water! You’ll also help your body flush out toxins, provide fuel for your brain and help boost your metabolism.
Magnesium is “the man”

Stressed out from the holidays? A simple snack may do you wonders. Pumpkin seeds or almonds are packed with magnesium, the anti-stress nuts/seeds. I take magnesium supplements nightly about 30 minutes before bed to improve sleep & relaxation – give it a try!
Eat greens

Nutrients that support your liver – and I’m sure you sort of killed your liver this holiday season, didn’t you? Do your best to include dark green leafy vegetables, such as spinach, kale and arugula to your meals – try to hit the 50% mark.
Avoid diary

They taste delicious but based on the way that they are produced……you may want to think twice about that whack of cheese. Or, maybe you did your research and found something ethical – good for you!!! Even so, your body is not meant to digest dairy past your breastfeeding babe days.

Sadly, dairy is also majorly acidic and really hurts our PH levels. Your body doesn’t do well with inflammation, so try to kick it to the curb and look for alternatives like nut milks and cheeses.

Fiber up!

Why? Regulate your blood sugar and banish toxins at the same time. Need a better reason? Ok, fiber also reduces that bloated feeling as well as hunger. The best kind of fiber comes from fresh fruit, vegetables, brown rice and oats. I start my day off 1/3 cup of quick oats and ½ a banana sliced ~ quick, easy and really gets the system going.
Alkaline all the way

Balance PH & reduce inflammation. If you haven’t included these already, please do: lemons, pears, kale & parsley.

Get the binge over with and get back to your 5-7 {balanced} meals per day. You might find very quickly that you shed 2-10 lbs of bloat in just 1-2 weeks.

Chocolate & AB protein pudding – Vegan Bodybuilding Series

What real guilt should look like. Me on reload day at Millennium, Oakland. Le sigh.

I have to admit, I’ve sinned. Knowing that peak week was coming and my diet would be ultra boring, I decided to have one final “hurrah” (if you could call it that) and made up a pudding fit for a body building queen.

There is no real picture of this recipe because it’s frankly, not that appetizing to look at…I’m also not going to set up lighting and the camera for the equivalent of brown poi. Sorry babes.

You’ll be seeing this recipe just days after my show….I’ll be looking at this recipe and laughing like “ha ha GIRL, you think THAT was a sin? Watch THIS!”. Really, the day after this post I’m jetting off to Cabo where I will have my first drink in over 4 months. I’m kind of scared.

Enjoy this one, I’ve added some nutritional information as well. I really intended on doing nutritional info on a lot more of my recipes but since I’ve been really dry on the cooking front, I’ll be saving all that new info and excitement for the off season!

Enjoy these, and don’t feel too guilty – you’ll be running your ass off at some point today and it won’t matter. 🙂

Ingredients: 

1 heaping scoop Iron Vegan Chocolate

1 big tablespoon organic smooth almond butter

1 tsp chia seed

Cinnamon or my homemade pumpkin spice to taste

Hot water as desired

Method: 

While you are boiling some hot water on the stove-top put all dry ingredients in a bowl. Slowly add hot water so as not to spill out chia or powder. Mix thoroughly or until paste-like.

Next, add your almond butter and use the spoon you scooped it out with to slowly stir while adding more hot water until desired pudding consistency is found.

I usually let mine sit for about 3-5 minutes to allow the chia to puff up, then stir again and make sure I don’t need any more water.

Eat warm! Serves 1…but honestly, I could eat a quadruple batch of this without batting an eye.

Nutritional information: 

238 Calories

13.4g fat

12.2g carbs

24.5g protein

Becoming Little Miss Bikini – Episode 9 – Peak Week

I’ve finally made peace with this whole thing I’ve decided…sitting here covered in haemorrhoid ointment, festooned in my luxurious Jacques Cousteau leggings, clutching my morning coffee mug like a life raft.

Peak week is upon me and I’ve thrown out all my preconceived notions about anything I thought I knew.

Salt baths, more cardio, less cardio, more weights – but less, this supplement, that herb….I’m just following orders at this point.

It has been significantly harder to drag my ass out of bed the last two days. I’m pretty much a morning person so it isn’t that I am completely unable to open my eyes or function, it’s that my body has finally reached the point where it no longer takes its prime directives from my brain. This results in me finding it emphatically challenging to roll over in bed to actually get up, lift up my feet, peel off my Jacques Cousteaus for a pee (or seven) in the night etc etc…

My body has become especially au courant of any minor shifts in my diet plan. I’ve significantly increased my asparagus intake and I think this is making me more effervescent than usual….could be that I’ve dropped Tofu and increased Tempeh? I’ll have to pay particular attention to the feeling and timing today.

Soon, as in tomorrow (5 sleeps out), I’ll be obliged to drop all powders from my regime, eventually kissing even vitamins goodbye and slowly abdicating from my daily 6 litre water guzzling tournament.

As luck, or timing, would have it, my workouts will begin to taper off starting tomorrow. After this brief but vexatious weekend of increased fasted cardio for which I am not grateful – sorry coach.

I’d like to note here that I have been instructed to avoid casting my gaze on other competitors who will be guzzling red wine (presumably to appear more vascular) and eating copious amounts of decadent chocolate (in an effort to punch my feelings in the face) while I am back stage in all probability sucking on a shoestring and sniffing the food essence of a piece of tofu.

Ok, I’m being extreme here BUT my prescription for backstage nutrition management is far less alcohol and sugarific.

My nail girl went MIA and my new suit is currently in parts unknown….also known as the great void of the Canada Post system. I don’t have the stress muscle available to me to feel worried about it.

I’ve procured myself a set of the latest 2015 version of “Lee Press On Nails” and hope that this will suffice. If they knock off points for my fingernails…I’ll have to show them a title-holding finger or two in my possession.

I’ve managed to survive two nights of Epsom salt baths in our 3rd and very forlorn bathroom in the basement. I call it the cat pee bathroom because it’s a full (and updated/decent) three piece however, I’ve employed the bathtub as the bowels for the cat box for at least a year.

It was an absolute delight to expurgate all of the bits of excrement and kitty litter from. There is a covered cat box in the tub, I’m not a total dreggy bastard, but the damn cat misses from time-to-time ok? Sheesh, get off myback.

I then made an uneducated choice and got my hands on some scented epsom salts – never do this – which made the whole house, myself included, retain the malodorous stench of Mr. Clean married with old women. Needless to say I went to bed feeling a little sickened.

I’m craving fats violently. All of the deprivation and timing of foods has really illustrated cravings clearly for me. I was quite the dullard when it came to those things before.

All of this stuff is going on while we have 2 dogs, a cat, an 8 year old, work, a complete house renovation, a Mexican vacation and a visit from my folks on our docket. I’ve also been petitioned to instruct a  monthly health class at our daughter Anastacia’s school which I need to prepare for and oh yes, I’ve volunteered to rent out a friends home and need to deal with a move-in inspection for this next week as well.

Fornicate my life.

There is really no more to update on – not much in particular unless you have questions of me – if so please ask. I’m about as open a person as you will ever hope to meet!

Here’s a confession: I had to ask Jeff to hide the peanut butter while I locked myself away in the bathroom with the fan whirring so that I wouldn’t attempt to consume all of it in a fit of starved lunacy.

There are at least 2 more posts coming that will close off and tie this story all together by mid-November. I’m  looking forward intensely to cooking again and ushering some easy, fun and relatively adventurous recipes back into my home and yours.