Pre-Packaged

Getting up and out the door in the morning is major. Especially when you may be required to pack multiple outfits for the gym, an ipod, extra heels for work, deodorant, and a healthy lunch and snack. Nevermind if you also have to prepare someone else's stuff... Like kids, or a sleeping boyfriend ;)

Like anything in life, plans tend to fall by the wayside when you aren't prepared, which is why I have started pre-packing my smoothie ingredients and putting them in the freezer for each day of the week. As this ritual is one non-negotiable that definitely adds some time to my morning, it is so much easier to know that everything is ready to go. All I have to do is throw it in the blender with some water... Genius.

This Week's Concoction:

-1/4 of a can of canned Pineapple,

- Handful of Spinach

- 2-3 Romaine lettuce leaves

- 1/2 Banana

- 1/4 cup frozen Blueberries

- Hemp Protein

-E3 Live Algae

- Filtered Water

Balancing the Body

I just started reading Kris Carr's book, Crazy Sexy Diet and was re-inspired to ensure that the food I am eating is the BEST possible for my body.

Troy and I were talking last night and realized that since we started drinking a Green Smoothie daily, neither of us have been sick. Especially working in an office you really notice when the flu or a bug goes around and neither of us have been affected.

This morning I made an Apple and Greens Smoothie: 1 apple, 1/2 cucumber, 3 stalks of rainbow chard, 1/2 cup raspberries, and lots of water.

Starting our day out with a hit of all these amazing fresh fruits and vegetables helps to maintain the acidity of the body, which plays a HUGE role in our overall health. Basically the more acidic we are, the more susceptible our bodies are to the natural bacteria bombarding us on a daily basis. As our body strips cells of important minerals and nutrients in an attempt to regulate our PH, germs are able to invade.

PH is measured on a scale from 0-14... Anything above 7 (neutral) is alkaline, anything below is acidic. By eating foods that are already alkaline and minimizing those that are acidic, we help our bodies find that perfect balance (around 7.3-7.45 or slightly alkaline)

Alkaline Foods = Healthy and GLOWING!

- Vegetables (spinach, broccoli, parsley, kale... *Basically anything leafy and green)

- Dried Figs, Rasins, Kiwis, Apples, Pears, Berries

- Rice, Quinoa, Millet, Oats

- Goat Cheese (feta!)

-Olive Oil

-Green Tea, Ginger Tea, Lemon Water

Acidic Foods= Not so glowing :(

- Beef, Pork, Canned Tuna

- Eggs, Cheese

- Pasta, Pastries, Cookies... anything with refined sugar

- Peanuts, Cashews

- Coffee, Alcohol, Soda, Black Tea

February 20 Day Challenge...

In my class this morning I don't know how, but I started day-dreaming about the 30 day Challenge I had set up for myself last month. Basically I started feeling guilty because I haven't been able to think of a good challenge for February... Or I guess truthfully, there is nothing I wanted to restrict myself in. Every time I came up with an idea, I shut it down because I really didn't feel committed to doing it.

I'm only human afterall.

As it is already Feb. 8th, I figured that doing something is still better than nothing, so I decided that a good challenge sometimes means adding something in, rather than taking away.

This applies further if you are the type of person who tries to diet, but finds that restricting chocolate/carbs/sugar etc, only makes you crave more chocolate/carbs/sugar etc... Adding something healthy to your diet can simply be the first step.

So my "add in" is to drink a full glass of water every morning and start my day out with some much needed hydration. Nothing major, or even life changing, but just one more thing to keep the bod at it's BEST!

On that note... here is what I probably should have been focusing on this morning.. I don't think my class noticed...

Round 1 of our workout:

1-High Knees

2-Heavy Weight Squat and Press

(Hold the weight in front of your chest with both hands... As you squat keep the weight in close, as you stand press it up overhead)

3- 3 Split Jumps with 1 Kick

(Perform 3 splits jumps starting with your right leg in front. On your third jump your left leg will be behind you, kick that leg straight in front and then step back into your split squat... Repeat on other side)

4- Explosive Jumping Jacks

(Start with your feet together and jump out like you are about to do a jumping jack- open your feet wider than normal and sink down low. Jump feet back together in standing)

Complete 5 Rounds of these 4 Exercises @ 30 seconds each= 10 Minutes

Protein Power Cookies

Since reading Brendan Brazier's book, The Thrive Diet, I have been kind of obsessed with packing as much nutrient dense food into my life as possible. That being said however, I am still learning my way around the kitchen, and so when my Protein Power Cookies turned out to be a hit, not only last night, but on today's 1.5 hour bike ride to UBC, I am literally chomping at the bit to whip up the next batch.

They are all natural and will provide you with just the right amount of proteins, fats, carbs, and sweetness to curb a sugar craving, or power you up for a training session.

Here's what you need:

3 T flax seeds (ground into meal)

3/4 c almond milk

2 c old fashioned oats

1/4 c sunflower seeds, chopped almonds & chocolate chips

1/2 c raisins

1/2 c protein powder (i use Vega Vanilla Chai)

3 T honey

3/4 t salt

1/4 t vanilla

Preheat oven to 350 degrees and grease a cookie sheet with small amount of oil... Mix flax seeds into almond milk and set aside... Combine all other ingredients in a bowl and then add milk... Stir it up good- you may feel like it's a little dry- it's not... Form into 8-12 balls and place in oven for 6-8 minutes... Remove from oven and let them cool completely.

Thai Chicken Salad

Tonight's dinner was from a cookbook I use called "Eating for Energy".

Because I favour really easy meals over anything extravagant, I thought that this one was on the medium side in terms of prep-work (only b/c you mix 2 separate sauces: this is big for me)... Other than that it was really easy and very tasty!

1. Slice chicken breast and tofu into strips; saute in oil with garlic, ginger, soy sauce and teriyaki sauce. Set aside.

2 Chicken Breasts (skinless/boneless)

1/2 Package of Extra Firm Tofu

2 tsp ginger crushed

2 Tbsp soy sauce

2 Tbsp olive oil

2 Tbsp teriyaki sauce

2. Add dressing ingredients to pan, heat and stir.

Dressing

2Tbsp balsamic vinegar

2 Tbsp organic brown rice syrup (can use brown sugar here too)

2 Tbsp organic almond butter

2 tsp sesame oil

2 Tbsp soy sauce

2 Tbsp teriyaki Sauce

Sprinkle chili powder

Fresh squeezed juice from 1/2 a lime

3. Place 1 cup of noodles on a plate and top with spinach, green onions, sliced peppers, nuts and chicken. Add dressing and sprinkle with fresh cilantro.

1 bag baby spinach

2 green onions

1/4 cup fresh cilantro

1/4 cup toasted peanuts

1 red bell pepper thinly sliced

1 package of brown rice noodles (You could also use whole wheat pasta here)

cilantro

January 30 Day Challenge

One of my goals for 2012 is to come up with a 30 Day Challenge every month to keep me on track with my health, and to remove some of the pressure that can sometimes be associated with New Years' Resolutions.

For January I have decided to cut out sugar from my diet, which at the moment doesn't seem too hard considering I have been indulging in pretty much whatever dessert I have wanted over the last month without guilt.

The rules are simple, no cookies, cakes, candies, etc- as well as no sugar in my coffee and a limit of 1-2 servings of fruit per day (sugar is sugar kids)... I'll let you know how it goes.

What are you willing to do for 30 days?

Chia: What is it good for?

Chia Seeds epitomize the expression that good things come in small packages…. Used for centuries as a staple food of the Tarahumara tribe (See Born to Run by Christopher McDougall), the author relates a number of stories explaining how a handful of these tiny seeds allow members of this tribe to run, seemingly effortlessly, for up to 50 or 100 miles per day!

Remember the Chia Pet? Yep, it’s the same thing. Mix a spoonful of chia seeds with water and you will notice that it forms a gel-like substance… It does this because chia absorbs 12 times its weight in water! When you eat it, the gel that forms in your stomach creates a barrier between carbohydrates and the enzymes that break them down and subsequently slows the conversion of carbs to sugar. In other words, these little guys sustain you for longer.

They also keep you better hydrated, act as a significant source of protein, and because you can add them to pretty much anything, from smoothies, to power bars, or just sprinkled on your cereal, they are extremely easy to incorporate into your diet.

Give them a try and let me know what you think!

Great BIG Salad

Well, I think it's official. I am a Salad Junkie.

Here is one rendition of what I make almost every night....

Baked Chicken&Sweet Potato Salad

Sweet Potato cut into small pieces

Big handful Kale

Big handful Spinach

1/2 can of black beans

1/2 Cucumber

1 Red Pepper

1/4 of a Red Onion

1/2 carton of pea shoots

5 dates chopped into small pieces

Small handful dried cranberries

Crumbled feta cheese

1/2 cup Sunflower Seeds

1 Avocado

Combine all ingredients and add 1 part Extra Virgin Olive Oil: 2 parts Balsamic Vinegar: A squeeze of honey and Pepper to taste.

For the chicken breasts, I marinated them in a mixture of 2 parts Extra Virgin Olive Oil: 3 parts Rice Vinegar: 1 part Dijon honey: 1/2 part honey

Bake chicken for 35-40 minutes @ 350' or until cooked through. Cut into small pieces and add to salad.

Easiest Green Smoothie.

My new goal is to drink one of these/day... I used to try and work kale and other crazy things into my smoothies, but it really proved to be too much fussing around. This green smoothie is super easy and a great way to start your morning or give yourself a little kick in the afternoon.

Simply combine 1 banana, 1-2 handfuls of spinach with 1 cup of water and an ice cube. Blend. Enjoy.

Keen-Wah :)

Meet my new food Compadre: Quinoa.

Although a seed, quinoa is commonly mistaken as a grain because of its light and fluffy consistency when cooked. Being very high in protein, quinoa is an essential part of any healthy vegetarian's or vegan's diet (I am neither of these)... and more importantly is a complete protein, which means it includes all nine essential amino acids. Here are some other things its good for : Manganese and Copper (antioxidants), Magnesium (blood pressure), Fiber (digestion, linked to cancer prevention), and Riboflavin (AKA Vitamin B- AKA Energy!)... SOLD!

Right now I am doing the Wild Rose Cleanse and quinoa is up there on the list of recommended foods... so I am all over it.

Last night I made a really yummy Black Bean Salmon and Quinoa Salad and this morning I whipped up Quinoa with Berries and a splash of coconut milk. Both meals were totally filling, really healthy, and most importantly for me: SO easy to make.

Black Bean, Smoked Salmon and Quinoa Salad

Prepare Quinoa by boiling 1 1/4 Cups of water and adding 1 cup of quinoa- turn the heat down and cover for 12 minutes. Fluff up with a fork when done.

Add:

1 Red Pepper

1 Yellow Pepper

1 Cucumber (skin on)

4 stalks of green onions

Chopped Cilantro to taste

1 can of Organic Black Beans (rinsed)

1 Avocado

Cut up pieces of smoked Salmon

Quinoa and Berries

Prepare quinoa the same as above- once cooked add fresh or frozen berries and some coconut milk. Yum!!!

"Let your food be your medicine, and your medicine be your food"

The body is a seriously amazing organism.
Keeping us going on a daily basis through an endless number of chemical and neurological reactions that we never see or think about, we eat and the body garners and utilizes nutrients from our food resulting in better functioning and efficiency. However, the body is also a storage house, and has the ability to hold on to the things we actually don't want in our system...
While the market is teeming with a variety of cleanses and detox formulas to clear our systems of excess waste, one area that is rarely touched on is the storage of heavy metals such as mercury and aluminum in the body.

Some people spend thousands of dollars undergoing intravenous chelation therapy to rid their body of these metals, however, I recently stumbled across an article detailing the benefits of cilantro as a natural chelae. As metal substances in the body have been associated with autism, muscle pain, Alzheimer's and memory loss, it would be wise to consider doing this cleanse for 3 weeks at least once a year.

DETOX PESTO

Ingredients
• 4 cloves garlic
• 1/3 cup Brazil nuts (selenium)
• 1/3 cup sunflower seeds (cysteine)
• 1/3 cup pumpkin seeds (zinc, magnesium)
• 2 cups packed fresh cilantro (vitamin A)
• 2/3 cup flax seed oil
• 4 tablespoons lemon juice (vitamin C)
• 2 tsp dulse seaweed powder
• Sea salt to taste

Process the coriander and flax seed oil in a blender until the coriander is chopped. Add the garlic, nuts and seeds, dulse and lemon juice and mix until the mixture is finely blended into a paste. Add a pinch to sea salt to taste and blend again. Store in dark glass jars if possible.

Combined with the benefits of the other ingredients, this recipe is a powerful tissue cleanser. The pesto is delicious on toast, baked potatoes, and pasta.

enjoy!