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.

No peanut satay 

I drummed this recipe up while I was wondering what to do for yet ANOTHER dinner salad. In our house, most of the time but definitely during prep season our last meal of the day is a salad. We harness the most beneficial nutrients of all of the raw vegetable ingredients simply by not cooking them at all.

Flavours are crisp, clean and robust every time.

For this particular salad I was craving something a little Thai but didn’t want to use peanut butter as I have that as a staple at least a couple of times per day. I also wanted to avoid peanut butter so that this recipe could be accessed by folks who may have moderate to severe nut allergies.

The flavours at the end of the day are not 100% Thai Peanut sauce (obviously) but are a great second runner up in my books.

The bowl itself contained snap peas, spiralized zucchini noodles, red peppers and mushrooms. Macro-nutrient wise dinner was still on point for prep.

Ingredients: 

1 tablespoon Mugi miso

3 tablespoons Sun Butter

1/4 – 1/2 teaspoon  hot pepper oil (this stuff is HOT so choose your own adventure)

3 tbsp hot water – add as needed to create smooth consistency

2 cloves raw garlic

1/4 tablespoon coconut manna / coconut butter

Method: 

Place all ingredients in wide mouth mason jar & blend with hand blender.

If you do not own a hand blender then simply ensure that you utilize a garlic press or dice the hell out of your garlic to ensure it’s all mixed up nicely.

I topped a great hot salad which included some new lightly seasoned Tofurky for a vegan protein option.

Nutritional Info: 

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 317
% Daily Value *
Total Fat 8 g 12 %
Saturated Fat 1 g 7 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 332 mg 14 %
Potassium 635 mg 18 %
Total Carbohydrate 54 g 18 %
Dietary Fiber 5 g 20 %
Sugars 3 g
Protein 13 g 25 %
Vitamin A 1 %
Vitamin C 80 %
Calcium 28 %
Iron 18 %
* 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 – 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

 

 

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 {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 %