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.

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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.

Low-cal “Stir-fry” – Vegan bodybuilding Series

Spring is {nearly} here and I am back on the training machine getting ready for 3 competitions in May! Yep, 3. I’m totally mental…but so hungry for the gold. 🙂

This recipe is simple and is great if you’re about my size and need a no-carb meal in your daily regime. This is my “Meal 2” right now. Breakfast was a protein shake. After this, will be my pre-workout which changes at the moment because I’m carb cycling actively.

10 minutes of your time is all it takes.

Ingredients: 

4 oz plain Tempeh

2 cups green beans

1/2 small ripe tomato diced

1 clove garlic

1 tbsp slivered yellow onion

1/8 tsp coconut oil

Himalayan salt to taste

Method: 

Over medium heat cook onion and garlic until slightly translucent.

Add beans and tempeh and cook for another 5 minutes.

Add tomato last and cook for one more minute just to add flavour.

Top with a bit of salt if needed and serve hot!

Nutritional Information: 

 

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 363
% Daily Value *
Total Fat 13 g 20 %
Saturated Fat 2 g 11 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 3073 mg 128 %
Potassium 596 mg 17 %
Total Carbohydrate 39 g 13 %
Dietary Fiber 11 g 46 %
Sugars 13 g
Protein 29 g 58 %
Vitamin A 45 %
Vitamin C 72 %
Calcium 23 %
Iron 30 %
* 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.

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.

Sunless tanners – good for you & our animal friends.

 

IMG_3882

I think Jeff took this picture to make me look like a beer drinking cigarette smoking lunatic. Be warned: these are not mine AND I don’t recommend you smoke either. ❤

Winter travel season is here and it’s time to get ready to hit the road AND be #fitontheroad. This includes keeping your skin safe from the elements…..and your abs safe from over indulgence.

I am writing a quick post (after a request from my Winter Reboot group) to outline my favourite/highly recommended self-tanners.

I am a sun baby, worship that thing like it’s going out of style BUT I rarely (if ever) use a tanning bed. Spray tan for competition etc…

The tanners I’ve used for competition are NOT friendly for your body or environment and are of course, ridiculously expensive.

While I don’t usually use these things (because regardless of how they are applied I suck at it) there are a few brands that seem to actually deliver on the non-orange front. These ones also have the highest quality ingredients you can find in a sunless tanner.

Hard to find in Canada? Yes. Your best bet is to order online.

If you’re brave enough to try them out on your own here are tree recommendations from me:

True Natural – organic product

Vita Tanz – these guys boast free radical protection.

Chocolate Sun – if you hate the smell of spray tans, these guys found the magical chocolate code to expel that.

As always, make sure you’re applying sun screen regularly when you’re out in the tropics. While the sun up here in Canada is far more cancer-causing, getting burned is never fun.

Take care of the skin you’re in!

Becoming Little Miss Bikini – Episode 11 – Dieting Back & Future goals

After play, there is rest….somewhere beautiful where your mind and body can recover and feel the power of its true potential. For me, that’s somewhere sunny, usually Mexico for my birthday but never in the frame of mind that I left with this year. An abundance of smiles, sun and incredible views have peeled away any layers of doubt that I have had about myself, my abilities and my hopes for the future.

When you accomplish big goals, you become stronger…..I feel like a hunter of the unknown and a conqueror – hold the beef.


Dieting back

I wanted to touch on this area of competition just a little because of how important it is for anyone making huge lifestyle and diet changes to understand how much they could hurt themselves if they just “let it all go” after reaching their goals.

I’m SO happy that I didn’t try to work the nutrition side of things myself while learning about the ins and outs of food timing, gains, muscle development etc…remember, this was a totally NEW endeavor for me, really best to seek out a pro for your first time around at least.

I wouldn’t have gotten to my show day physique without a bit of water depletion and strict carb loading schedule. when you’ve tuned your body to be a precision machine, you will be able to see the outcome from drinking a cup of water or eating a cup of yams versus white rice. I wasn’t sold on that idea at first, but now after seeing the results first-hand, it’s undeniable.

After the show I had a couple of days to get back up to my 3-4 litres of water intake which went smoothly – and I didn’t “blow up” as they say. I continued with basically the same bodybuilding diet as well.

Once I got down to Mexico I indulged in a number of things but also felt like I’d fallen out of love with liquor. In a matter of 6 days you could see the salt starting to pack on stomach jigglies.

I actually got sick a couple of times because my body just couldn’t accept all of the food I was eating, even though there were LARGE healthy salads, tonnes of water and a little fruit…the minute I ate bread or something sweet I was immediately sick.

Don’t even get me started on how it feels to drink. I ordered a 1/2 bottle of Veuve by the pool on my birthday and was a) buzzed and b) bloated. I’ve been sitting on another FREE bottle of champagne for 3 days as I write this…..I guess I’ll have to take one for the team ;).

Personal Goals

I know I touched on this in my last post, so I wont waste too much time going into it. My goals now are:

a) Gains

b) December photo shoot

c) May 7 & 14 INBF Comps in Calgary and Vancouver

d) Find a couple more natural comps around that time then take a break for the season or at least participate in 1 fall classic….thinking WBFF.

e) Better have me my Pro Card

Reflecting 

All in all I had a blast doing this and learned a lot from the experience. I learned that I’m STILL a super competitive person and that I need big goals to set my spirit free – once I achieve them. I learned that I can be a real cantankerous bitch and it’s not always because of the lack of carbs. I finally got that part of my life that I left back in Vancouver returned to me; living an inspired life and (without trying too hard) inspiring a lot of other people around me.

My next steps have been the same for a decade. Take my hard earned savings, head south and start a movement of health, happiness and friendships. I am still actively seeking out that final destination and have started, once again, to put the blueprint of that together – I’m excited for the next 5 years.

I’ve always wanted to help change the world for the better but had no idea what my place in it was for a very very long time. When I quit my 9-5 and focused on food medicine and healthy living, my whole life changed. Every way I have pushed myself to learn more about living a happy and full life in this part of my adventure has lead to inspiration for others in some way. That brings me so much joy. Knowing that I am making a difference is an incredible feeling, humbling and perfect in its truth.

How could I stop now?