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.


2 slices Ezekiel bread

1 scoop Iron Vegan chocolate protein

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

Hot water


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.

Becoming Little Miss Bikini – Episode 7 – The Final Frontier

Me VS Salad. I got this.

It’s Sunday morning. Feeling like I’ve been hit by a mack truck for a few days and what to my wondering eyes doth appear… email from my coach! I wasn’t expecting any good news anytime soon,  but  this removed all of my fasted cardio dread.

I get a REAL reload meal. From my photos I looked as though I was flattening out and my coach made the call. Thank sweet bejeesuz for the that.

I headed to my only option in YYC for a whole foods vegan meal – The Coup. 

Euphoria doesn’t even explain it. I am SO sensitive right now to feelings and food that I get goosebumps all the time. I had to post this picture of my goosebumps while eating a “real” meal.


Now it’s less than 4 weeks out….and I’m starting to get a little nervous. But not too bad. Being on stage for over 20 years I’ve got a bit of confidence which I think is a huge edge over my competitors….I think.

Body Changes

So, some interesting stuff happened in the last couple of weeks. I started to have really sore boobs just 2 weeks after my last period. Jeff managed to con me into thinking that I was pregnant…and I even did a test. Negative – pfew. By the next day it was certain. I managed to get my period twice in two weeks – apparently this type of mixed up cycle is perfectly normal when you’re on this program, some gals lose theirs all together. Nothing like that surprise when you’re least expecting it.

I am still new to the process of how carb cycling actually works in athletic situations. I did see how muscles do start to look depleted without a good balance of food AND I noticed how they perked up after eating a big/good/carb-fueled meal just 24 hours later. That was truly an interesting process.

Travel and planning meals 

I am traveling 2 out of 4 weekends in October. I also was JUST in Vancouver for posing training camp. What I really didn’t have any time to do while flitting around was grocery shopping and cooking. I ate 50% of my meals in Vancouver on the road. Glamorous.

I found / was provided with 2 resources for meals.

Vancouver I used Fitness Foods out of Vancouver proper. One downside was that they do not provide any vegan protein so I had to order all a la carte and re-organize meals to make it work. Still better than a kick in the ass. If you do eat meat, you’ll be fine. They have a competitors line that is specially crafted for athletes in training. My coach also provides meal plans through their services.

You pick up from varying locations if they do not deliver in your area. I picked up in Langley at Total Fitness and got my fasted cardio in as well. Great drop in gym if you’re in the area. Hammer Strength equipment onsite.

I took my ISO bag with me this trip and they confiscated my damn ice packs. Be forewarned, you can’t take ice packs over 100ml on the plane unless you are refrigerating medication.

San Francisco – ICON Meals. Now these guys are actually out of Texas. I know, carbon footprint out the wazoo. However, no personal chefs were willing to help me for under $150/day (the cost of 5 days of meals) and the only other company I contacted there that was mealprep aligned never called me back.

The other pro with these guys is that they actually have a Vegan protein selection. Nearly 100% of all other places don’t and you need to order a la carte and then go shopping for your own protein – that really sucks when you’re already hitting the gym twice per day and trying to make a good trip out of it.

ICON has been professional and as of today (1 day prior to travel) I have gotten my confirmation of my order. They even walked me through step-by-step getting food in the US from Canada. Jennifer there has been great – lets see if the meals arrive/stay put!

The TSA doesn’t seem to mind the powders packed up like this to save room:

As you can see I packed my glutamine, greens, BCAA’s, coconut butter, oatmeal, salt and Flavor God here.

They do however hate ice packs unless they are for medication. Don’t forget that. I recommend using these little ice balls to travel with. They pass the requirement.

For links to ISO or Flavor God check my post from Episode 6.

Travel and gym drop ins – Vancouver/SF

This round of travel to Vancouver I dropped in at a few places:

Golds Burnaby

Maple Ridge Leisure Centre

Total Fitness Langley

Pitt Meadows Rec Center

I also used the spin bike at my parents house for HIIT sprints one morning. If you think it’s all about the treadmill – this is pretty tough too. Proof:

I will be working out at Live Fit gym in San Francisco starting October 1st through 5th. Their manager Elyse has been nothing but absolutely amazing to me. She’s gotten me into the gym on a weeks pass, unrestricted times and has been nothing short of an angel. I’ll be reviewing their gym in a separate post. So far, I love them….and all the folks of SF that have made my life easier!

I Included a HIIT routine for treadmills here if you’re looking for something new. I added 5 minutes to the front and back of this one for warm up and cool down.   

Last minute purchases: 

I needed a competition robe ( in black to absorb any tan staining) as well a set of loose PJ’s to wear to bed so I don’t wreck my sheets or the tan. My usual birthday suit will not work out so I’ve been told. I opted for black satin for both- Victoria’s Secret Online

Nails – found a gal via Facebook who will come to my hotel room Friday night before the show to do French Manicure on my fingers and toes – will be getting a set of false nails as per status quo. I’ll have to post cost and pics later.

Pre & post show travel schedule – No excuses!

San Fran – Hardly Strictly Bluegrass Festival – you should check it out!

Millennium – One of the BEST vegan restaurants in North America. I’m excited to have my reload meal on Sunday here. They blow my mind.

100 Mile House – The Hills Guest Ranch. Our annual family thanksgiving trip. This location is/was considered a “fat farm”….so, they have a lot of diet options and a pretty legit, albeit old, gym. No need to lose track on my last couple of weeks. I even ordered a Tofurky. 

Cabo – The Resort at Pedregal – post competition & birthday bash time. Each year we travel to this amazing resort for a week of rest and relaxation. They have a great space for fitness and amazing views. I am SO blessed to be able to be recovering and restoring here post-show.

Suit Fitting 

Below is a picture of the first time I tried on my new GREEN suit. The front of this thing is so small…ugh…I’ll fit it by d-day but JEEZUS is it small. I had to have the bottoms adjusted a bit…I tried on some other suits as well just for styles.

Michelle at Buttercream (see episode 6 for details) had the suit adjusted in 24 hours and I took it home with me! Stay tuned for more pictures as I practice posing in the final weeks here.




Holy abs. I’ve never had these things and I don’t want to let them go. Training is staying the same in terms of routine for now but I am pushing myself to go heavier and heavier every session.


Got a bit of a kick in the ass on Friday. All my tooty beans were cut from my diet. This is apparently the part where I need to prepare to cut and be hungry. I’m eating 6 times per day and having my 6 litres of water … but man oh man, the lack of carbs is apparent.


No big changes yet. BCAA’s added to all water is the biggest change. I suspect there will be a lot during the dieting back phase.

Training Changes

So far, only adding 15 minutes of medium cardio after weights and upping my Sunday session of fasted cardio to 50 minutes. My morning fasted cardio has changed slightly but is still completed on my treadmill which works amazingly for me at 5 am.


In what can only be called the best case of happenstance EVER, I managed to get a posing session in with Chris Kwan of the West Coast Executive Director of the  INBF in Vancouver at her studio Core Ten PE. 

All I have to say is, if I would have gone in by the BCABBA standards that my coach is familiar with, I would have been a total flop.

This woman had amazing energy and really got me jazzed about the federation (all natural) that I chose. She was supportive and even had another WNBF Pro stick around to practice with. The best hour I spent in the 5 days in Vancouver by far. I am so grateful to her for making the time to see me. Even if her studio is right next to Thomas Haas and I nearly died 1000 deaths.

We covered what the judges prefer, put on some great tunes and worked on removing the hook from my back pose. I have to say, this federation seems far more friendly and less “hookery” than the others so far. It’s about the bodies and the good attitude for sure – not catty competitiveness and negativity.

SO, I was inspired so much that I decided to throw my hat in the ring for the INBF competition in BC May 14th, 2016. It’s not posted on their site yet……gulp. Did I actually do that? Ya, I did.

What’s left? Well, probably a WHOLE lot actually…this is the ramp up time now. Questions still left in my mind at this point:

  • what is peak week going to be like?
  • what is the day of going to be like?
  • will my hair/makeup/tan/nails etc…be a success?
  • will my crotch actually fit into that suit???
  • what is dieting “back” going to look like?
  • will I be able to maintain a 5-6 weeks out body until my next competition?
  • what will workout and diet maintenance be like?
  • what are all of my future goals?

Welcome to the flungle


Over the last few days at my office most employees seem to have picked up a sniffle, cough, hack or sneezing disease which I have been completely immune to. At this time of year I often wonder what it is exactly that gets people so run down that they inadvertently let sickness in. In the hopes that they would help themselves with a little help, I passed on some wisdom to them via email.

I am in the in-house health and nutrition consultant after all. Maybe you’ll let some of this work for you too!

” From the looks and sounds of it, we are under attack by some kind of virus or several viruses. There are a number of things you can do to prevent illness and speed up recovery.


  • Sleep – the body needs recovery time. There’s an article in the kitchen for you to read up on.
  • Exercise – don’t stagnate & stress out. Keep strong and purge physical and emotional toxins with movement. Any kind, 25 minutes per day.
  • Water – at least 1 litre per day to keep fluids moving and toxins with them. If you have trouble remembering, try this app:
  • Nutrition – you are what you eat. Fast food, lots of meat & dairy slow down your system and tax it heavily JUST to digest what you’re eating. If your gut spends its life digesting it’s taking a lot of energy away from your immune system. You’re also taking away precious recharge time with MORE digestion. Eat HIGH alkaline foods that are easily digested.
  • Things to avoid – alcohol, mass amounts of caffeine, drugs, late nights, stress, mass amounts of meat.
  • Hygiene – throw away old Kleenexes immediately after use, wash hands frequently, wipe down your workstations daily, use hand sanitizer, wash hands after shaking hands, opening doors and before you eat, cough/sneeze into your arm, wear a mask while contagious or out in public.


  • Sleep : your body needs rest. Put down the remote and have a nap, turn on the humidifier while you do!
  • Fluids : Warm water with lemon and honey. Hydrating and encourages mucus to take virus away. Also see prevention.
  • Nutrition : Warm soups like garlic or bone broths – clears sinuses and packed with nutrients. Try a “hot toddy”. Alcohol takes the medicinal qualities of foods/herbs directly to our bloodstream.
  • RECIPE: 1 oz brandy, ¾ cup hot water, 1 tsp honey, juice of ½ lemon – add ginger or licorice root or any other immunity boosting herb. Steep for 5-10 minutes and drink.
  • Herbs: Echinacea, ginseng, elderberry tea, ginger, turmeric, licorice root, garlic.


Hygiene is the most important part of keeping healthy. If you keep clean it’s half the battle. The other half of the battle is staying healthy. I have an annual talk I used to give on influenza, in part of it I asked the audience:

“If you were given ONE car to drive for the rest of your life, how would you treat it?”

Your body is that vehicle and a reflection of who you are and what matters to you most – start with YOU. If you are healthy and happy and taken care of you can help your family and friends do the same for themselves.

Stay healthy over the holidays people!!

S “



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Let me start off by stating this: I hate most veggie/vegetarian burgers. There, I said it.

Now, the reason why I tackled this one is because I was a) out of a lot of ingredients and b) had a day off to create. I think these turned out pretty darn well considering it was an old mother hubbard kind of day in the kitchen.


1 can chickpeas

1 large yam roasted

1 yellow onion

Pinch tri-coloured peppercorns

1/4 tsp hawaiian salt

1/4 tsp paprika

1/4 tsp celery seed (ground)

1/4 tsp cumin

1/8 tsp curry powder

1/4 tsp garlic powder

2 sprigs fresh thyme

2 sprigs fresh parsley

1 tbsp apple cider vinegar

1 tbsp grape seed oil


Process all ingredients in food processor. Pile onto plate and refridgerate for 3-5 hours (I like to let the flavours settle in this way as well as making it easier to work with to form).

Using scoop or large spoon form into lumps and then patties.

Heat skillet on stovetop at medium-low heat. Pan fry for 2-3 minutes each side or until crispy.

Here I have served these on a bed of mesclun greens with my homemade sundried tomato oil i& apple cider vinegar infusion as a dressing as well as my Cauliflower Buffalo Wings as a tasty side/appy.

Recipe for Disappointment – wildcrafting


This winter I was contacted by a magazine for an interview on wild foraging in the Canadian Rockies. Needless to say, I was thrilled to be able to put together my thoughts on wildcrafting and put forth some ideas on sustainable foraging for the local mountain curious & cultured to peruse through.

I completed a 1 hour interview where ideas on how to, where to and what to forage for in this micro-climate of Alberta were discussed. I shared a great recipe (which is here for you in the photo) and knew that my web info, picture and 500 word or less article would appear in the summer issue of this mountain culture magazine.

I searched and search and subscribed to the magazine to ensure that I would get a copy to keep for myself. To no avail. When I finally attended a concert in Banff this past weekend, I managed to scoop one up at a local outdoors store.

I plucked up the magazine and lined up for breakfast, frantically thumbing the pages to reach “my” article. What I saw made my heart sink. I was SO excited to see my face and words on the page. Instead, I saw what you’re looking at. A full page for my recipe and a small tag with virtually nothing about me inserted in it.

I wont go overboard and say I was devastated, but I was kind of beside myself with confusion on how the article seemed to have gotten cut…and why I wasn’t advised. Hmpf.

Most publications I have been featured in would have handled this differently, I felt……embarrassed that I had be so stoked and felt like I amounted to NOTHING. Later on in the weekend Jeff went on to say that he was proud of me that I got into a magazine at all, and that I should be happy.

I have to agree with him. I do. Sometimes the old performer in me just wants that moment in the sun. When the lights aren’t as bright as I’d hoped, they might as well be off!

Not very grateful, not very positive. Time to work on that, right?

Enjoy the recipe. Get out and be wild -even if no one is looking.


Sexy Salad


Feeling the need for a great salad with a tonne of flavour? One that takes the place of meat after a tough workout? Well, this little ditty is sure to satisfy. No time? There’s no excuse here…this one is VERY quick and VERY dirty – in that “I’m going as a catholic schoolgirl for Halloween this year” kind of way.

I used my homemade creamy dressing recipe to top this salad.


Mesclun greens
Pea shoots
Butter lettuce
Shaved carrot
Heirloom radishes
1/8 cup chopped pecans
1/8 cup pumpkin seeds
1/8 tsp cumin
1/8 tsp cayenne
pinch salt
pinch ground pepper
1/2 tsp grape seed oil


Wash, prep and rinse as many greens as you want.

On stove top heat saute pan to medium heat, add oil. Wait 1 minute. Add nuts/seeds. Sprinkle nuts and seeds with spices and cook until just slightly browned. Remove from heat and allow to cool.

Top salad with spiced warm nut mixture and drizzle with Creamy Dressing! I opted to add nutritional yeast as well.


Nutritional yeast – great B vitamin supplement for vegans/vegetarians

Grape seed oil – great alternative oil for cooking – doesn’t become cancerous/carcinogenic

Pecans – antioxidant and packed with over 19 vitamins & minerals

3 ingredient granola bars



This recipe was whipped up when my step-daughter, Anastacia, was hungry just before we needed to leave the house for her ballet rehearsal. As most people who know me know, I do not enjoy putting my money into packaged and industrialized foods. SO, of course, we had no ready made granola bars in the house. With just a few ingredients and 10 minutes, healthy bars were in the oven and in 10 more, ready to eat.

You now have no excuses for feeding your kids crappy “over the counter” granola bars – feel the shame!! 🙂


3 cups of oats

1 cup peanut or almond butter

1/2 cup agave nectar or honey


2 tbsp warm water for chewy-er bars

Vanilla extract

Peanut chips

Chocolate or carob chips






Preheat oven to 350.

Heat up nut butter and honey on stove top – low. Add all ingredients to bowl and mix well. Press in pan, cut into shapes…whatever you like.

Bake for 10 minutes.

Tip: add water or more honey/agave if the mixture is too dry!

Healthy Facts: 

Oats – lower cholesterol, enhances immunity, blood sugar stabilizer.

Peanut butter: protein rich, healthy unsaturated fats that lower risk of heart disease – WE NEED FATS IN OUR BODIES FOLKS, DON’T BE FOOLED BY RECKLESS DIETS!!!!!!

Almond butter: alternative to peanut butter for allergies, fiber, calcium, zinc, iron, folates – WOW almonds are amaze-balls.

Agave nectar: anti-microbial,  still high in concentrated fructose, but an option for Vegans.

Honey: 2% mineral rich, protein, calcium, copper, iron, magnesium, potassium, antioxidant, B6, thiamine, niacin, riboflavin.