Blog Archives

Goal Oriented

Happy Waffle Wednesday!!

IMG_1563

Favourite day of the week? Maybe. Just maybe ;)

Started with this protein pancake recipe. I use pancake recipes for waffles and vice versa – the two are interchangeable!

IMG_1560

For the toppings, I started with almond butter smeared into all the little squares.

IMG_1564

Then slathered on blueberry yogurt and added a few black grapes for fun. Black grapes are my fave kind of grape. I put more thought than necessary into grapes. Including my extreme distaste for wine grapes.

IMG_1572

Speaking of grapes… see the condensation on that one in the front? That’s after being out of the fridge for about one minute. It’s HOT here today!! Well, I think it’s hot all over North-Eastern North America, no? Excruciating.

IMG_1581
So hot that after an hour of being in my apartment, this ($2.50) jar of coconut oil liquefied. Because of its saturated fat content, it’s normally partially solid at room temperature.

It should come as no surprise then, that as my roommie and I were tossing around ideas of things to make in the food processor last night, she jumped at the mention of frozen banana soft serve.

IMG_1546

She immediately grabbed a bundle of bananas out of the freezer and tossed them in the food processor.

IMG_1550

Two minutes later, we had a healthy (albeit, still sugar-filled) frozen dessert to cool us off.

IMG_1552

This dessert has been floating around the foodie blogosphere for a looooong time now, but this was my first time trying it! At first, I thought I would top it with marshmallow fluff. But after tasting a little off my finger, I realized it was already very sweet.

IMG_1554

It really had the consistency of soft serve! It wasn’t nearly as “banana-ey” as I was expecting it to be. If that makes sense. I think because it was frozen, it cut some of that distinct flavour edge off. I topped this with a little dollop of almond butter. But my roommie and I then proceeded to spend the next several minutes discussing all the fun mix-ins we could include next time.

Thanks to the heat, I’ve also been craving very simple meals. Simple is what I do and enjoy best :)

IMG_1576

Like this pita with sliced boiled eggs, baba ganouj and veggies. Eggs + baba ganouj is yet another killer flavour combo!

I’m digging these Pita Gourmet high protein pita pockets.

IMG_1582 
IMG_1585

140 calories, 20g carbs 10g protein per pocket. Only downside is the sodium – 480mg for one pita?? Whoa. Must be why they’re so tasty :P

Many cold salads have also been had. This is the one I had last night that was so good I replicated it tonight.

IMG_1539

  • lots of baby spinach
  • red pepper
  • tomato
  • red onion
  • mango
  • Trader Joe’s corn salsa (although, I ran out the second time around, so just sprinkled on red pepper flakes for a little spice)
  • 1 pork chop, grilled and cubed

For the dressing, I whisked together 2 tbsp hummus, 1 laughing cow blue cheese wedge, and a little bit of water to thin it out. Tossed all together and it was one of my best salads of the summer! I think the produce and meat were of especially good quality, the flavours and textures were fantastic.

 

Goals for September

It’s that time again! First day of the month, which means a new set of goals to focus on over the next 30 days. I encourage you all to do the same. One month is the perfect time period to complete new goals. Writing them down and checking in on them is a great way to stay motivated! Here are mine…

1. Get organized. I’ve already been working towards this and have made some progress. The time management session at the Healthy Living Summit made me realize that I need to get my butt in gear! I will (hopefully) be working two jobs, volunteering my time, freelancing, and working on many other projects this month. I need to get all that crap out of my head and start putting it on paper!

2. Professional development. I’m taking my course in Nutrition & Wellness this month, but I also want to put more hours into reading studies, fitness literature, shadowing trainers, and basically learning all I can to better my own training.

3. Turn on the oven. I haven’t done it in two months!! If the heat ever ends, I would like to start baking again and making more dishes in the kitchen.

4. Love my workouts. I no longer work out to look a certain way or to keep my weight down. I work out because it’s what I love to do. Exercises will be chosen not by how many calories they burn or what sort of results they will give me. I’m doing activities I love to do and look forward to :)

 

And with that, I leave you with a new workout! Click here to check out one of my many full body circuit workouts. You’ll get your full-body strength training in, while moving quickly and keeping your heart rate up. More to come!

 

Question of the day: What are your goals for September? Write them down and remember them – we’ll be checking in weekly!

Life in a Jar

IMG_0482

Going through my food photos, I noticed this one from last week that I never shared with you. I swear, it’s not because I am ashamed of it.

IMG_0483

That would be oatmeal in a Fluff jar topped with chocolate peanut butter and strawberries. The fluff melts and becomes a sweet syrup. SO good.

Apparently, oats in a jar continued to be a popular breakfast into this week.

IMG_0666

Either that, or I have a tendency to blow through fluff and peanut butter at the same pace ;)

IMG_0668

One of my pet peeves used to be the hard bits of nut butter at the bottom of the jar, but putting oatmeal in it solves that problem. What’s that purple stuff in there you ask?

IMG_0670

Jam of course!! When you’re out of fluff, jam is the next best thing to pair with PB ;)

This morning I got a grip on myself and ate breakfast out of a bowl.

IMG_0689

Yogurt with protein powder, dry oatmeal, cinnamon, blueberries, almond butter, and the kicker…

IMG_0688

Mint. If I could keep plants in the house without killing them, mint would be my herb of choice. Not just for the mojitos, but it makes for an excellent yog-mess topper!

IMG_0696

In a perfect world, blueberries would also be in season all year round ;)

You may recall that I tried fresh figs for the first time not that long ago, and wasn’t that impressed.

IMG_0679
Well, those were black figs. This weekend I spotted some green figs and decided to give them another try.

IMG_0683

Verdict? Much better! The center was a lot sweeter and more flavourful. Thumbs up!

I may not be baking much these days, but I sure am making lots of summery salads!

IMG_0701

I meant for this to be a quinoa salad, but when I opened my cupboard all I had was pearl barley. I still think quinoa will be better, thus, that’s what I’m putting in the recipe ;)

Hearty Tofu Quinoa Summer Salad

  • 1 cup dry quinoa
  • 2 cups water
  • 1 small sweet potato, cut in 1cm cubes
  • 1 15oz can black beans
  • 1 block tofu, cut into 1cm cubes
  • 1/4 cup chopped red onion
  • 2 limes, juiced
  • 2 tbsp olive oil
  • 1/4 cup fresh cilantro
  • 1 tsp dried chilis

Cook the quinoa, sweet potato and tofu in the water for around 20 minutes. Stir in the remaining ingredients and let chill in the fridge for several hours (one day is best to let the flavours come out!)

IMG_0705

I tossed some of the leftovers with spinach, zucchini, green pepper and tomatoes today for lunch. Yumyum!! I am aalll about the protein packed summer salads these days ;)

Supper wasn’t quite as successful.

IMG_0709

It started good – a Rowe Farms Italian Sausage on toasted rye bread from Brick Street Bread.

IMG_0712

Both are exceptionally tasty, made better only by the addition of ketchup, mustard and sauerkraut.

But then there was this pile of green…

IMG_0716

I normally love piles of green food. I though this frozen broccoli rapini would be no different. For lack of a better word, ick. It was chewy. Could not chew enough to swallow and the taste wasn’t that great. I get rapini is not one of those veggies that freezes well…

 

I also have some big news!!

Two pieces of news actually…

First, I finally picked out something to wear to the Healthy Living Summit Cocktail party.

Yes, this is big news :P

You have no idea how much mental energy I have put towards worrying about this stupid outfit. I am not a fashionista. Apart from whether or not it wicks moisture, I do not care about my clothing to any great extent. I think it comes more from the fact that I’m cheap and can’t bring myself to spend my hard-earned bucks on expensive pieces of material.

I had a few old dresses I thought I could wear to the event, but I didn’t feel right in any of them. And I’m all about feeling good in your own skin. You will have to wait till Friday to see my new $30 dress :)

Also, apparently everyone is wearing yoga pants during the sessions on Saturday. But I haven’t worn pants since I was in Alberta two months ago. I would have to disagree with the Gap and say that I do indeed look good in shorts. Anyone ever do yoga in jean shorts? :P

 

Okayokay, now on to the news that’s actually important…

I’m getting a Nutrition & Wellness Specialist certification!

This is something I’ve been wanting to do for a loooong time and the time is finally right. I’m doing it through Can-Fit-Pro, the same as my personal training certification. I’ll be given a textbook and take a weekend of classroom instruction at the Institute of Holistic Nutrition.

Right now, my hands are kind of tied as a personal trainer when it comes to nutrition advice. The new certification will allow me to give nutrition counselling and advising on top of creating fitness programs so my clients will sort of have the whole package. Diet is such a huge part of the fitness and health journey, it’s important that people get some info on that too!

My classes are in September and my exam in October. This is just another part of what will be a long education journey for me, I can’t wait! :)

 

Question of the Day: Are you a fashionista? What’s your favourite piece of fashion advice? One that I always follow is that I never show off my upper and lower parts at once. If I’m wearing a short skirt, then I pick a modest top. If I’m wearing a low-cut shirt, then I’ll go with something longer on the bottom.

Macronutrients: The Daily Jigsaw

Hellohello! Dropping in after a day off blogging yesterday. I watched the Movie Kick Ass instead of blogging last night, and might I say, it was indeed kick ass. A little more gory than what I can usually stomach, but it was both hilarious and imaginative as well :)

First things first, lets discuss waffle makers.

Seeing as I’ve been eating a ludicrous amount of homemade waffles lately, it’s only natural that I’ve been getting more inquiries into what kind of iron I use.

Behold, the Proctor Silex Morning Baker Waffle Iron.

IMG_0440

Cost me $30 at Walmart, use it at least once a week and have absolutely no complaints. Cooks fast and evenly.

It should also be mentioned that you must spray your waffle iron with non-stick spray even if it’s non-stick. Unless you like scrambled waffles, then do as you wish.

There are a million waffle recipes out there, but I prefer a high-protein version. I have three versions of protein waffles: oatmeal cottage cheese, dairy-free-ish, and new one that has yet to be named.

IMG_0445 
Yesterday, I went for the new recipe because it requires fewer ingredients. I got a little creative for Waffle Wednesday, adding fresh blueberries and dollops of almond butter to the batter after I poured it on the iron.

IMG_0441

After 3-5 minutes it was smooshed to perfection.

IMG_0447
I used to have one of those waffle irons that made the two rectangles at a time, much like a panini press. I do not recommend those as the waffles are small and take forrreeverrr to cook. Like 10 minutes for two little ones.

IMG_0451

These are not full-size belgian waffles. I don’t fill the iron so I get two smaller ones instead of one big one. That way it feels like I’m eating more :)

IMG_0450

The pockets of almond butter cooked in were awesome!!

IMG_0456

Dipped in sugar-free syrup of course, because a waffle is not a waffle without syrup.

Now onto today’s second topic…

Balancing out your daily macronutrients.

As I’m sure most of you know, macronutrients are the three categories of food from which your body gets energy – carbohydrates, protein, fat.

I have to start out by saying that everyone’s macronutrient ratio is different. Some people do really well on high carb, others well on high protein. Me personally, I do best on a ratio between 40-40-20 and 33-33-33. The first number represents the percentage of calories in a day that comes from carbs, the second is the percentage of protein, and the last is fat.

I don’t track calories, so I usually just wing it. Every day doesn’t always balance out, and sometimes I just need to go with my cravings, but you get the point ;)

My breakfast ratio is always the same 33-33-33. I always have a carb that comes from grains (bread, oatmeal) and/or fruit. I always have lots of protein with the addition of a good serving of fat. Sometimes they come together, like in the case of whole eggs or bacon. Sometimes I add them separately, such as adding protein powder and peanut butter. Every breakfast needs to have a good amount of all three ratios for me to feel satisfied for the rest of the day. This is the one meal that never changes and I’m most particular about.

The rest of the day, I just go with the flow :)

IMG_0325

Mid-morning I usually snack on some fruit accompanied by cheese or nut butter.

IMG_0268

Usually a little low protein, but lunch comes soon enough.

Lunch is typically a sandwich, pita, or salad.

IMG_0121

Sandwich and pita lunches are higher on the carb end. If I had nut butter in the morning snack, then I don’t stress about getting fats in my lunch. If not, I’d go for something like the above which has high-fat tofu balls.

My salad lunches however are higher on the protein.

IMG_0463

My salads are always a mass of veggies topped with a protein and a fat if I can sneak it in.

IMG_0465

The protein here is cottage cheese, but I also do tuna, chicken, pork, etc. My salad fats are nuts, full-fat cheese, dressing oil, or in this case a hard boiled egg with the yolk. The protein and fats are what keep me full!

IMG_0470

In the afternoon, I munch on something similar to my morning snack. Sometimes I grab a nutrition bar, wasa crackers, hummus, carrot sticks, or a protein bar of my own. I don’t stress too much over my in-between snacks, so long as they’re not too heavy on the calories and can keep me going until my next meal.

If my lunch was high on protein, like the above salad, then I have a dinner that’s a little more on the carb-y side.

IMG_0310

I’ll put my protein between some bread – like here where I had a spicy turkey black bean burger in a pita with sauerkraut.

IMG_0314

And I’ll go for a starchy vegetable on the side, like microwaved sweet potato chips!

However, if lunch was on the carby side, then I try to stick to protein and green veggies for dinner. Remember, I’m trying to balance out my protein and carbs for the day, with a few servings of fats!

IMG_0473

I had a tuna pita for lunch today, so instead of having more carbs for dinner, I stuck the turkey black bean burgers on a bed of frozen veggies with salsa and some laughing cow cheese.

Now, you may have noticed my snacks throughout the day still keep my carbs a little high. I balance it all out right before bed with a high protein snack.

My favourite is mixing around 40g of protein powder with cocoa powder, and dissolving it in a smidge of water to create a sticky “batter” like consistency. Strange, perhaps. But it’s absolutely delicious. More over, I find I wake up with less of a belly pouf in the morning when I eat straight up protein before bed instead of the bags of popcorn I used to eat ;)

Hopefully that gives you some insight on how to balance out your macros for the day! I never meal plan and just figure it out as I go. If my day so far as leaned toward one or two macros, then I just make sure I get a good serving or two of the lagging macro in my next meal. As I said at the beginning, everyone’s bodies respond differently to different macronutrient ratios, so don’t be scared to experiment!

 

Question of the Day: Do you focus on macronutrient ratios? Meal plan? Go with the flow?

Follow

Get every new post delivered to your Inbox.

Join 485 other followers