drive-thrus are for lazy people.

Living my healthiest and most holistic life, without a drive-thru !


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The joy of BREAKFAST

Hey !

Three (3) quick, simple, nutritious and yummy breakfast ideas for you tonight (to make tomorrow a.m. perhaps !?)

1)

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Quinoa Porridge

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Made with white quinoa, chopped apples, lots of cinnamon, walnuts, blackberries, almond milk.

Other things that you could add to spice it up; chia seeds, almonds, maple syrup, banana, coconut pieces.

2)

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Tropical Smoothie

In a blender; apple, grapefruit, orange, almond milk, water, coconut, walnuts, spinach, ice, tofu, cinnamon

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Grapefruits are just so photogenic !

3)

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Tofu + Egg breakky scramble.

Sautee your tofu in coconut oil, add in kale and kale stems as well as any other veggies that you’ve got on hand. Add in eggs, top with salt& pepper + cumin

IMG_10325 Tips for your next Breakfast

  1. If you don’t eat a good, hearty breakfast – chances are that you might overeat later in the day
  2. Make sure that your breakfasts contain some protein and complex-carbs to keep you feeling full and energized longer. Carbs are not the enemy 🙂
  3. Choose whole grains, and if you’re gluten sensitive avoid Barley/Rye/Some Oats/Wheat/Spelt
  4. Make you’re breakfast a meal you enjoy, something that you’re happy about eating first thing in the a.m.
  5. Wake up early enough to have time to enjoy your breakfast, along with a coffee or tea. Mornings can be enjoyable, if you’re not in a panic!


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Eat Clean for Better Sex?

I just finished listening to Tosca Reno on 102.1 The Edge Toronto — talking about how to increase your libido/sexual health through diet.

Anyone else listen to this segment? I loved the fact that Dean Blundell was endorsing the facts that men need to Eat Clean for better sex!

If that’s not motivation for us to clean up our diets, I don’t think anything will work!

One thing that Tosca said that stuck with me was that “You can eat your way out of health, or you can eat your way IN TO health” – It’s ultimately your decision. Nutrition is a KEY component in your future health, so why are you still eating the junk?

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My fave – “Morning Greens Smoothie”… I literally CRAVE it each day now!

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Eating a nice veggie-rainbow! Clean Eating – yes! (Cilantro, Tomato, Zucchini, Red Onion)

If your not ready to do a full overhaul of your diet, start to think about a time that WILL be right for this. Make a few little changes each month, and cut the crap from your kitchen slowwwwly!

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In other news – it’s Bell Let’s Talk day today— which is raising awareness for Mental Health.

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I’m super intrigued by this topic, especially since I just finished studying it in school. We must realize that the faces of mental illness are not just certain stereotypes of people— it actually affects a whopping 1 in 5 people, making it an extremely important issue to become aware of. Everybody can think of someone affected by Mental Health issues, and today is a time to bring awareness to it…

A quote from Bell Let’s Talk…

“Once depression is recognized, help can make a difference for 80% of people who are affected, allowing them to get back to their regular activities”.

Spread the word (and the love) people!

Relating this back to nutrition– ZINC is a commonly deficient nutrient in people with mental health disorders. Zinc is in every body cell and it’s necessary for the proper action of your hormones. It plays an especially large role in the development of Alzheimer’s and Anorexia.

Ways to get your Zinc?

(Yes you can take a good multi-vitamin, but let’s talk food…)

  • Oyster (you best source!) – but since I don’t eat Oysters, what else ?
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  • Pumpkin Seeds – these little green guys are VERY high in Zinc
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  • Ginger Root
  • Pecans
  • Whole Wheat/Rye
  • Oats
  • Brazil Nuts

How Do You Like YOUR Zinc?

Leave me a comment by clicking the “Add Comment” button !


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Breakfast-Makeover

What do you normally eat for breakfast?

When I think back to the past 5 years of my breakky-history, I can see how I have slowly evolved to more hearty, healthy and ‘real food’ breakfasts (as opposed to what I would call fake food = store bought bagels, slim fast shakes, etc). It’s been quite the path to get to where I am today though, but I am so glad that my preferences have evolved (my body thanks me as well)...

History of my Breakfasts.

Back in high school, I skipped breakfast and maybe stuck with an apple or a bagel.

In University, it was a bowl of fruit or maybe Vector Cereal and greek yogurt.

While I was away traveling, it was sugary oatmeal or greasy pancakes (had no control here, so I ate what was given to me!)

And now, my breakfasts look like this…

This was  oats, chia, sunflower seeds, banana, berries and a few other add ins…

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Kale and an Egg

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Green Smoothie! My new favourite!

My recipe usually includes; KALE, banana, frozen or fresh fruit, almond milk, chia seeds, and any other veggie I have laying around.

 

 

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A friend from work also shared with me a delicious-sounding recipe for an evening more nutrient-rich green power smoothie (thanks Franny!)

2 cups kale
1 cup pineapple
1 whole apple (de-cored)
1 frozen banana (slice pieces of banana for easy access.)
1 inch piece of ginger
1/2 lemon
1 1/2 cups water (add more if to thick, can use coconut water)
1/4 cups orange juice
2 table spoons chia seeds
2 tablespoons ground flax
2 teaspoons maca
protein power (optional)

How good does that sound?

THIS recipe is also another good one to try! My problem is that I never have all of these ingredients, grr!

Omelet (lots of veggies packed into here)

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Green Smoothie AND and omelet! Best combo

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On-the-go. Bowl of mixed nuts and berries.

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There are still times when I accidentally skip breakfast or have a below-average meal, but I make a conscious effort to include something extra nutritious into my mornings.

The benefits (in my opinion) of having a power-breakfast;

  • You’ll be less tired throughout your morning, because you’ve energized yourself with nutrient-rich foods
  • Your cravings for certain foods later in the day will decrease
  • Looking and feeling more alive, instead of walking around like a zombie
  • Getting your day started on the right foot – with healthy foods at the core of this (by starting your day with lots of fruits, veg, whole grains, nuts, etc. you will hopefully be more motivated to continue this pattern for the rest of your meals that day!)

Maybe it’s time to give your breakfast a makeover?

 


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new job !

Exciting could describe my day yesterday.

I am officially going to be a spin teacher on the Real Ryder bikes at a studio in Toronto… It has been my goal since I first tried a class on these amazing indoor spin bikes back in October 2012, and the day has finally come where I will have my own class to teach!

Curious what the hype is about these bikes? Check out this video of the studio…

Cool, eh?

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Since I’ve been slacking on my recipes lately.. I’ll show you a few of my eats over the past week or so.

Breakfast.

It’s been a struggle, but I’m trying to start my day with veggies some days of the week. Whether it just be some sauteed kale with my eggs, or hiding things in a smoothie – I want to get some hearty nutrients into my first meal.

This has been a slightly difficult change since normally I crave sweet in the morning (apples, bananas, berries, etc. is my ideal breakky)

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Omelet with red peppers and cilantro.

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Sauteed Kale and 1 Egg

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Same breakfast as the other day, this time with a greens and fruit smoothie

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Eggs sprinkled with my favourite spice, cumin.

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In my super smoothie: Almond Milk, Kale, Banana, Greek Yogurt, Pumpkin Puree, Chia Seeds and a few Nuts

Other mornings have been sub-par so I won’t bore you with those photos.

I’ve been noticing that I haven’t been extremely hungry some mornings when I wake up, and I know that it’s directly related to how much I eat after dinner and before bed. Often times, I’ll reach for a snack immediately after dinner – which I should really be taking as a sign of either a poor habit, sugar addiction, or unsatisfying dinners.

Instead of addressing any of these, I usually just look to satisfy the sugar cravings. Now that I know more about the potential causes of these cravings, I want to more consciously address the root cause and hopefully kick this habit to the curb!

Can anyone else relate to this? Do you get strong cravings for sugar immediately after dinner?


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you’ve never seen a breakfast like this.

Can I interest you in some photos of my breakfast on Saturday morning?

If my blog were Twitter, I would #hashtag the following…

  • Bangcakes (somewhat like pancakes I would say)
  • Caramelized Bananas
  • Coconut Cream
  • Pineapple
  • Peanut Brittle
  • Coriander

Seriously, this was no joke. All of this goodness on one plate in front of me!

Healthy, no. Okay to have once in a while because it was food at its finest, YES! Life is too short to wish away meals like this.

I wonder how this would turn out if you made it at home…

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Pinch me, I must be dreaming this photo up!

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Dave’s breakfast also gets an A+…

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Thankfully, there was some working out involved in the weekend as well.

A circuit at the gym on Friday…

  • Warm Up: 30 Jumping Jacks, 30 Burpees, 30 more J.J
  • 24 alternating Lunges with Bicep Curls (8 pound weights)
  • 20 Squat Jumps
  • 2 x 45 Second Planks
  • 10 Box Jumps
  • 24 Reverse Lunges with Bicep Curls
  • 50 Mountain Climbers
    *If you’re unsure of what any of these exercises are, leave me a comment here

Repeat 2 or 3x, as you like!

Then, 15 minutes of cardio to finish it off (I did treadmill).

Today was a Lactic Threshold Test, so I was able to find out my VO2 MAX – I will share more about this later!

How was your weekend?


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Quinoa, for breakfast ?

My breakfasts are usually quick, simple, fruity and tasty. Those are really my only requirements.

I often don’t allot enough time to make myself something extravagant in the mornings, but this often leads me to not eating until late morning or sometimes even lunch (I know, I should know better – not healthy).

By making sure to have a nutrient and proteinpacked breakfast, you’re literally “BREAKING THE FAST”.

Your body has been in a sort of starvation mode while you sleep. Your poor liver has been maintain your blood sugar all night (somewhere around 12 hours) of not eating for me normally, so eating a healthy morning meal is a way for you to flick the switch on your liver from ‘giver’ to ‘receiver’  … make sense?

That, and many many mannyyyyy others reasons is why I decided to try something new for breakky today!

The recipe was an adapted version of one from this book that I got for Chirstmas…

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I never really thought to eat Quinoa for breakfast – but then I questioned myself, WHY NOT?

It’s a complete protein, is gluten-free, has plenty of vitamins and minerals, energizing, nutrient dense, quick to cook and delicious too! Wow!

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Cook your quinoa (takes about 13 minutes total)

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Add in your fruits of choice, vanilla extract, cinnamon + nutmeg (or if you’re like me, pumpkin pie spice), maple syrup

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I didn’t get a picture of the finished product – but there ya have it!

How do you like YOUR quinoa !? Leave me a comment!


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healthy homemade energy bars

What do you get for the people who have everything?

You make them a personalized gift – something that they will actually use…

How about some homemade snacks – healthy ones, of course! If there’s one way that I can promote healthy eating, it’s going to be by offering to let people TRY my healthy goodies, and show them that it’s easy enough for them to do it in their own kitchen!

I wasn’t sure how these bad boys would turn out, but I was very very VERY pleasantly surprised!

Good thing, since I didn’t have a back-up plan – and made a triple batch right off the bat (I know, not smart!)

Some ingredients that you’ll need to run out and grab before you make these;

First up, CAROB chips (1/4 cup).

What the heck are these? Wikipedia can answer that…

Ceratonia siliqua, commonly known as the Carob tree and St John’s-bread,[1] is a species of flowering evergreen shrub or tree in the pea family, Fabaceae. It is widely cultivated for its edible legumes, and as an ornamental tree in gardens. The seed pod may be crushed and used as ersatz chocolate.

It is native to the Mediterranean region including Southern Europe, Northern Africa, the larger Mediterranean islands; to the Levant and Middle-East of Western Asia into Iran; and to the Canary Islands and Macaronesia.[2][3]”

Still confused… Ya, me too.

Basically it’s just a plant that grows in the tropics, which grows these “pea pod” type things. Inside each pod, there are beans that are naturally sweet and they are roasted and can be used as a chocolate substitute!

Cool, right? I can hear the groans – this definitely is not classified as “cool”…

Oh well, I enjoyed it!

Some unsalted peanuts (1/4 cup chopped)… Yes, I know – I talk about how they are a naturally moldy nut – but I wanted to keep the recipe in it’s original form.

Brown rice syrup (1/3 cup) and some rice puffs (1 and 1/4 cup)!

Other things you will need…

  • 1 cup of Dates
  • 1 cup of Oats
  • 2 Tbsp. of Flaxseed (ground)
  • Pinch of salt
  • 1 tsp. cinnamon
  • 1 tsp. vanilla extract
  • 1/2 cup of peanut butter

Okay, now you’re ready to stir it all up.

Woops, poor photo skills here!

Directions.

  1. Line a tray with wax papers, set aside
  2. Place the dates in the food processor and pulse until finely chopped (this was very difficult with my Mom’s old processor – so we added some water and did some of the chopping ourselves)
  3. Combine the dates with the cereal, oats, peanuts, flax, cinnamon and salt in a large bowl
  4. Combine the peanut butter and brown rice syrup in a saucepan over low heat, mix until combined, remove from heat
  5. Mix dry and wet mixture together, add carob
  6. Press onto a tray, and refrigerated for 1 hour

Chop them into squares, and wrap individually if you so desire!

Eat, enjoy, repeat!

Happy Holiday’s!