Focus on Salad

Salads are a gift from the planet- there's no denying that the bounty of the earth is best displayed in a big color-filled bowl of veggies, lean protein and quality carbohydrates. So how do we do them right? Especially since we can't subsist on iceberg lettuce (not the best nutritional variety) alone, and restaurant salads are now so packed with junk it is better to have a hamburger!
So here's the perfect formula for a healthy salad that will propel you towards better health, without the crap.
1. Start with the darkest greens you can find to maximize the nutrient value of your salad- most of the time that's spinach. But don't get hung up on it- pick whatever green base you like. You won't eat it if you start with a foundation you don't like. Greens are important for volume-and reduce the chance that you'll fill your salad bowl with junk.
2. Add some moisture- in the form of vegetables, or non-sweet fruits like peppers, cucumbers and tomatoes. Want that glowy skin? Hydrate, hydrate, hydrate. These make your salad more colorful, and therefore nutritious and interesting- and help create that glow you can show off. Go crazy- add as much as you want to. Waterous (is that a word) vegetables also help keep you full.
3. Pitch in some protein using lean options like a combination of rice & beans (my fave!), your favorite chicken recipe (try my diet coke chicken recipe), tenderloin, tofu, tempeh or fish. Keep it to a half (1/2) a cup, or 3 oz if you are weighing the protein. Is it redundant if I mention this should not be breaded, nor fried, nor fatty options? You all know that.
4. Get fat in there too. And I'm not kidding. I love adding 1/2 an avocado to my salads either cubed, or on the side to spoon out. Other options can be the dressing you use.
5. Dress it with only the highest quality olive oil (best taste) with lemon juice and best-quality balsamic vinaigrette. It's the simplest, and best choice for bringing out the natural greatness already in your bowl. Just for kicks, try reading the label of most grocery-store dressings- I bet you can't pronounce or spell in a bee most of the ingredients. That means- don't you put it in your mouth.
6. Lastly, add your pizazz, your flair, your style in a tasteful way. Keep additions like dried fruit and nuts to very small proportions and never candied options. They are there to add crunch and interest- so don't forget them. Just don't blow your bowl of goodness with over-using complimentary additions. I use 1 Tbsp of sesame seeds or hemp hearts, or 2 Tbsp of pumpkin or sunflower seeds, raw and un-salted and un-sweetened. Try fresh fruit options instead of dried ones to add to the moisture content instead of dried options.

At Work Meals-How To

It's not easy packing your daily meals and snacks to work, to play, or on a road trip. A little planning and you'll find great success in your meals- committing even 1 hour on the weekend to some prep for the week will make your goals attainable. Here's a glimpse into how I use preparation on the weekend to create easy meals during the week.
1. Once home from the grocery store, immediately wash and cut your vegetables, and store. Then make a batch of hummus for the week. I divide the hummus into individual containers as I need it.
2. Next, just mix a bunch up into take-away containers for a couple days at a time. Here I've created two days' worth of veggie sticks to go. When they run out, I'll head back to my veg stash to make more. Also, the pre-cut and washed veg can be chopped for evening salads!
3. Lunch right now is a salad. So I create a protein combo on the weekend with a pot of rice, and some beans. This week I mixed them with Jalepeno peppers and some corn for the 'meat' of the salad for the entire week.
4.Thrown over some spinach, that concoction becomes my lunch for the day.
5. Then it's onto my morning snack- my beloved hot cereal, either oats or creamy rice. Every other day I make a pot of 2 servings, and divvy it up into two containers.
And that's it. I throw some Vega into a bottle every morning, and add it all together for my day's worth of healthy, whole foods. Wherever I go, my lunch bag goes with me.

Weekly Nutrition

So this is again, pretty simple. I'll post again later today, showing the process of getting all this food ready for the week. It's easy to stick to a plan, when you prep ahead of time.

Breakfast: Greenie Smoothie (includes big handfuls of spinach, 1c frozen berries, 1 frozen banana and water.) If I have a high-activity day then I add about 1/8c raw organic uncontaminated (gluten-free) oats or 1Tbsp hemp seeds.
Mid-Morning: 1/2 c (measured raw) uncontaminated oats, or 1/8c (measured raw) creamy rice cereal. Cutting out the raisins this week- I tend to reduce sugar the week of my period to reduce carb cravings.
Lunch: 2/3c beans and rice mixture, 2c organic green leafy salad with oil and vinegar dressing
Mid-Afternoon: 2c raw vegetables (broccoli and carrots), and 1/2c hummus
Supper: Big Salad! with toppings like avocado and sunflower seeds
Post Work-out: 1/2 serving plain vega in water

Weekly Nutrition: On my Feet

Prepare your stomach and digestive tract for the day- start it with a room-temperature glass of water, with 1/2 lemon squeezed into it. I do it every morning and have had great results. (My husband loves it too, calling it 'lemonade'). He doesn't know it's good for him...heehee
Then onto my daily routine of goods:
Breakfast- Greenie Smoothie (so easy to put together in a rush)
Mid-morning- More Greenie Smoothie (in my new Pure canteen) or a fresh apple and about 20 almonds.
Lunch-Salad, or raw vegetables with hummus.
Mid-afternoon- fresh fruit and vegetables
Supper-Salad!
Post Work-out- Vega
Very tricky week to get everything in- my meal times correspond to a client trip out of town, working a trade fair all day and other meetings. So it's convenience food, or food I can eat on my feet quickly, or in my car safely. None of those are any of the Top Ten Foods that Cause Car Accidents (MSN, 2010).

Weekly Nutrition

This is a treat I had this morning, half a gluten free bagel with yogurt-cheese sweetened with agave nectar and cinnamon. The recipe for that is on it's way!
But my week broke down into this daily:
Breakfast: Greenie Smoothie (spinach, frozen berries, banana, water)
Mid-Morning: 1/2c oats, raisins
Lunch: Salad, 1/2c rice and beans
Mid-Afternoon: 2c raw vegetables (mostly broccoli and carrots) and hummus (less than 1/4c)
Supper: Big Salad! (includes 1/2 avocado, sunflower seeds, spinach, lettuce and other random veg)
Post-Workout (usually after my second workout at 1030am)- 1/2 serving Vega Whole Health Optimizer plain flavour.

Saturday's I've noticed I eat a little differently because of the convinience of being close to my kitchen and all my fresh vegetables. It's not a 'cheat day', but it is a 'flex day'- straying slightly from my 'plan' you can see above, but adhering to the core of my philosophy on food- fun and fresh! So here is another example of a sampling platter I made for myself yesterday. And, it was my first patio meal of the year! Hurrah!
On the plate is an assortment of veggies, some fresh grapes, gluten-free seed crackers and hummus. Accompanied by 0 calorie (my vice, diet drinks) black cherry soda water, Body+Soul and Clean Eating mags...and SUNSHINE! Sun makes everything taste better.

Weekly Nutrition

Last week I was still lovin' the green movement so here goes:

Breakfast: 1 Green Monster (Banana, berries, spinach, water)
Mid-morning: 1/2c oatmeal with raisins
Lunch: Salad, 1/2c beans and rice
Mid-afternoon: raw veg sticks and hummus
Supper: Big salad
Post work-out: 1 scoop Vega Whole Health Optimizer (plain)
I had pancakes on Sunday, and made some almond butter cookies that night and had a few as my treat for the week.

This week upcoming is going to be awesome- I'm hosting a huge event on Wednesday for work, and won't get much time for snacking healthly or drinking my water, but I'm determined to do it. Plan plan ahead.

Post-Yoga Snack

After a nice long cool shower, I refueled after my Moksha Yoga class at my absolute favorite studio in Calgary, with this. A nice little snacking plate. I love finger food- I think it's a throwback to the sports parties my awesome Dad used to throw when we were kids. We'd get little plates and get to fill them up with all sorts of nibblies. This reminds me of those days.
Fuel for my body included 1 large (and I mean HUGE) ambrosia apple (BC! Go British Columbia fruit!), about 10 unsalted almonds, 1 sunflower butter corn cake sandwich (about 1/2 Tbsp sun butter) and 1 corn cake smeared with 1/2 tsp of coconut butter (a fave pick from Blush Lane Organics I'll review later this week). Alongside you can see my huge mason jar with water to rehydrate. Fresh food, combining protein, fat and carbs.
For more ideas on nourishing yourself post-yoga, in an intentional way (to carry on the yoga-bliss) then check out this post by Yoga Bear.
Lovin' this day. How is yours going?

Almond Breeze- a Tall Girl Now

Look at her! Isn't she gorgeous? That carton of unsweetened, original Almond Breeze is almost 2L! It was by far my best find at Planet Organic this week. Normally I breeze through 2 of their smaller cartons in no time, so this is going to be rich. Thanks Almond Breeze for reducing packaging and delivering a consumer (and I mean frequent consumer) friendly size.
Beside that tall girl is the Green Monster I whipped up for breakfast on my way to Moksha Yoga (75 min class this am).
It contained:
-1/2c Unsweetened Original Almond Breeze
-1 medium banana
-1/2c frozen blueberries
-1/2 scoop of Vega Whole Food Optimizer (for the energy of the added maca)
-2 handfuls of spinach
-1 Tbsp agave
-dash of cinnamon
-dash of vanilla
This one tasted a lot like I had added the Vanilla Chai Vega, rather than the unflavoured. I like that I can mix and match taste any day with an unflavoured powder.
Off to burn burn burn in hot Moksha Yoga class

Breakfast

Hm...Still liking the smoothie for breakfast. Today's included
2 Tbsp hemp hearts
1 medium banana
2c spinach
2/3c frozen blueberries
water
almond milk (about 1/4c)

What I love about these Green Monsters is that my stomach, and therefore my mind and body doesn't feel full and heavy after breakfast, but I know that I've had a lot of good dense nutrients to fill my mornings. Have you tried them yet?

A Little Raw Today: Greenie

Here it is...my first Green Monster...Angela is doing it, and so is Kath...
This is part of my flirting with a more raw food, and more vegan lifestyle.
It was hard to think about not diving into my favorite egg white breakfast this morning, but once I started assembling this monster, I got a little excited about it.
In the humble little blender this morning went
1. frozen strawberries (local, organic)
2. fresh spinach
3. almond milk (about 1/2c)
4. frozen banana
It made a huge amount, keeping me well satiated until my scheduled morning snack. It tasted good- believe me. No 'green' flavor at all. And I had BOUNDLESS energy this morning- whether that's because of an awesome sleep last night, 2 cups of coffee or this greenie I don't know (and don't want to perform isolated trials to figure it out).
I'm waiting to see if the sugars (natural, but sugar none the less) will give me a headache later in the day as they have done before. So far so good though, and if this proves to be a cost effective and healthy alternative I may make these a staple in my meal plans.

Weekly Nutrition: Spring changes

I've craved fresh, raw fruits and vegetables since there have been signs of spring abound. So you can see more light, cool dishes in my meals this week.
1. 6 Egg whites, 2 handfuls spinach, 1 handful mushrooms
2. 1/2c Raw oats with almond milk, raisins and ground flax
3. 2c raw spinach, 1/2c rice and beans, vinaigrette
4. 2c raw veggies (mostly broccoli and carrots)
5. BIG bowl of salad including avocado and hemp hearts
Some treats over the week included:
Some almond-banana oat cookies, some trail mix, some gluten-free crackers and cheese. I had a treat just about every other day- just not tightening up my nutrition like I would like to. Not going to beat myself up about it because my workouts have been AWESOME, and included more HIIT circuit training c/o Jillian Michaels.

Post-Vacay Plan

So, the big event is over- the bikini's are packed away until July (bikini season is late in Canada!), and the mojito's are no longer 'all inlusive'. What now? We've all been there- leaned out for an event or trip, perhaps a school reunion or wedding. From experience, I would suggest that most return from these events and think they have to 'diet' to 'make up' for the drinks and food, and perhaps lax workout schedule they indulged in. And what, perchance, do I have to say about that? I say- NO-RMAL!
Yes, that's right. Just go back to your regular eating and workout plan before you started your leaning out program. If you're like me, you worked your butt off (seriously) to look good for the event, basked in the success of it, drank mojito's like they were running out of rum and need a little rest from my relaxing vacation. Get back into your normal, rational and easy swing of things. Don't punish yourself, don't diet to cancel out any of the calories (I don't call them calories, I call them FUN!) you had at the event.
You will naturally and effortlessly return to your balanced state of mind and body. For me, that's 30 min yoga a day, and 30 min cardio a day with a healthy balanced meal plan (which you will see more of later this week).
So put away those thoughts of punishment and atonement for your good time. Get back to being yourself, in your healthiest and most easily accomplished way possible. Less fight, more success.

Week 2: Leaning Out Nutrition

My nutrition has been tight this week; I am confident I will get onto the plane as clean and healthy as possible. When I'm healthy on the way to a vacation, I'm more motivated to stay that way when I'm down there.
I am hungry, like I was last week, but less so. And have developed better mental tricks to satisfy my urges- like drinking more water (never a bad thing). I even tried on an old pair of skinny jeans I haven't been able to get into for 2 years, and got them on comfortably. So I'm ready.
This week, a few minor changes to my regular nutrition plan. The changes are bolded. A slight tapering of sugar this week.
1. 6 egg whites, spinach, mushrooms
2. creamy rice or oatmeal (no raisins)
3. 2/3c rice and beans, roasted vegetables
4. Carrots (as many as I want)
5. Salads, roasted vegetables
Post work-out: 1/2 serving Vega
No diet sodas because they cause retention of fluid, and bloating. I didn't tighten my waist only to bloat it up with gas and extra fluid.
I think I'll have pancakes before I board the plane on Saturday- just beacuse I know I won't get any gluten free pancakes when I'm down there. A nice treat before I go to the resort and survive on mostly fresh fruit, veggies and nuts. I'm very wary of most resort food and buffets because of my gluten intolerance. I won't be like my friends, loading up on fresh pastries and local cuisine because of it (and that can be a hard thing, to be left out of an experience).

Leaning Program- Nutrition Week 1/2

As you will see, this weekly plan is NO DIFFERENT from my other weekly plans. The difference is that I am not indulging in my weekly treats that I discuss, like a bowl of ice cream or glass of wine here or there. For 14 days, it's not a problem; the beauty in maintaining a daily healthy meal plan (yes every day!), is that for special occasions, like my upcoming trip, leaning out takes little time, and only the strength of my mind to commit to my meal plans and no more (no less either!- don't stop eating!).roasted rutabagas and beets, a side to my salad for supper
Meal 1: 6 egg whites, sauteed spinach and mushrooms
Meal 2: bowl of oatmeal or creamy rice, with 2Tbsp ground flax seeds
Meal 3: 1/2c black beans and rice combination, with various roasted vegetables
Meal 4: As many carrots or other raw vegetables I want (normally about 1 1/2c worth)- no dip
Meal 5: Big green salad and more roasted vegetables
Post workout- Vega Whole Food Optimizer (plain flavor).steamed broccoli and roasted portabello mushroom supper
Take it easy- it could be my mantra. Don't under-eat, don't diet, just think about what you fuel your life with, and why every day.

Leaning Program- how am I doing so far?

As I mentioned, I'm on a two-week leaning program, or cutting phase (a term from old fitness competition days). The answer to 'why am I so hungry' is because the little treats I work into my lifestyle are no longer in my plan. The one or two glasses of wine I enjoy a week are gone; the evening rice cake snacks are put away. I am holding the awareness of what I eat and drink as my primary concentration, with the intention to remain clean. Small, easy changes make this program simple- isn't that reassuring? A no-stress leaning program: live your life, but just think about it...

But I just wanted to admit it here...I'm really hungry.

Leaning Program- 2 weeks

Image from vanuatu vacations
In 2 weeks time, I'll be sitting on a beach much like this one. And although I'm packing my bikinis, this leaning out (or cutting) program is not designed to 'cut' anything from me. I don't want to restrict my diet, and I don't have time to be a fiend on the treadmill for hours; I don't want to cut my freedom and peaceful state of mind. I want to remain as I am but bring a heightened awareness to my daily eating and workout program over the next two weeks. As a result, I will lean out- but to shed fat is not the primary intention, it is simply a by-product.
Here is my plan:
Nutrition- no alcohol, no eating after supper
Exercise-add an additional hot yoga class each week, continue regular schedule
Strength of Mind-(the most important concept in any leaning program) meditation every morning

Simple, isn't it? It's about the intention and purpose of the next weeks. To remain in a healthy schedule, not pressure myself towards one end and create stress. Change your mind, and you will change your body.
When I am laying on my lounger in the sand, I want to have the peace of mind to know that my body is the healthiest and cleanest it can be. I want the confidence to walk around in my tank tops and shorts knowing I did everything I could to remain healthy and happy. I don't want to arrive at the resort spent from over-exercising and crash dieting, in a damaging state of mind from the pressure of 'cutting'. Neither do I want to arrive wishing I had cleaned my system out before the resort's indulgences. So I'm following a consistent, clean diet and exercise program, similar to what I already do- and will enter my vacation in two weeks time in a completely confident and clean state, both physically and mentally.

Weekly Training & Nutrition: You're trying to teach me something aren't you?

Photo taken by a very talented family member of mine
I'm sitting in my parents' house, in a small town south of the city I love. I'm taking the opportunity to be with my family, to attend a memorial service for a good woman who passed, to have my Dad 'tune up' my vehicle, and do a little 'tuning up' on my mind and body. The last weeks combined into an ironwoman type of experience. My job required a LOT of me, and when I step up my hours at work, I step up my hours on the treadmill. I was training hard, just to balance the stress that my job was placing on me- and then I burnt out. So my nutrition was less than clean, indulging in brownies one night and cookies from a friend the next. I had 2 glasses of wine over the week as well. Not worried about it, not guilty about it, not ashamed of it. Just recognizing that by pushing myself too hard I created a 'perfect storm' for unhealthy habits. Letting myself get too tired, and overtraining alongside made me crave sugar and left me with little mental power to curb cravings. Perhaps there's a lesson in there somewhere...
And onto my training- or what little training I did. I found getting out of bed hard in the morning, and literally went to bed at 3pm Monday and Tuesday and slept through the nights in almost a comatose state. I could not have trained. I did not want to train- and that was the biggest signifier that I should stay off the treadmill. When my motivation goes away, when I no longer ENJOY the workouts then I know it's not for me that time. Normally I love every bit of my training. This week I loathed the thought of the gym, and the treadmill. But I was comfortable with the yoga mat.
Sunday: OFF
Monday: 30 yoga with weights
Tuesday: OFF
Wednesday: 50 min yoga sculpt class
Thursday: 30 min cardio
Friday: 45 min cardio, 45 min power yoga
Saturday: OFF
Not a worry. One week of minor changes in my schedule are totally ok. I like living in a cushy moderate spectrum knowing that I will (and want) to get back on my regular habits when I feel like myself. These nice days in the country with my family will get me back to myself. I look forward to Sunday's workout, and Monday's hot yoga session.
How do you feel about 'taking time off' of training and your strict nutrition plan? Do you need 'breaks'? Or does your lifestyle allow for flexibility so you don't have to schedule down time?

Weekly Nutrition

So it's been a wild few days, but with careful planning I'm totally prepared with a freezer full of pre-made meals, and a fridge full of vegetable crudites. No excuses for sub-par nutrition, even with a 60 hour, 6 day work week as well as graduate classes (right?).
How do I do it? I just commit to it. It's a decision I make and then I make it happen. The pay off is feeling great and having the mental clarity and physical stamina from my clean nutrition to handle the busy schedule.
Meals:
1. Egg whites, spinach and mushrooms
2. Oatmeal or creamy rice
3. Beans and rice, roasted vegetables
4. Raw carrot sticks
5. Home-made soup, salad or roasted vegetables, like rutabagas

The Thrive Diet: Review

If you're looking to spice up your diet, whether you're vegan, an athlete, a vegan athlete or none of the above, get a copy of this book. The author, Brendan Brazier, is a super-athlete who thrives off a vegan diet and has learned through years of experimentation how to use vegetables, seeds and nuts in ways you never dreamed of. All of his recipes are included, and I can guarantee you will love the fuel bites recipe and the innovative (entirely gluten free) "pizza" recipes.

I had to take this book as an exploration of another way of approaching nutrition rather than a prescription for how to plan my meals. It's very strict, but certainly not limited. If you are already in the habit of eating mostly raw, vegan foods this will be easier for you to jump into. I am not, I eat gluten, and dairy-free and eat meat less than once a week and followed the plan pretty easily, with some planning, for one week. But had major stomach issues during the week. It takes time for the body to adjust, just as Brendan mentions in this well-written book.

Pick this up, just to expose yourself to another possibility of nutrition. Whether it is right for you, you must decide based on the question- Are you going to safely and gently incorporate the changes he suggests?

Brendan is quite charismatic and has online support multimedia at http://thrivein30.com/sign-up-now/ which can take you through much of the content of the book using videos hosted by the author himself. For further support, try the community devoted to this diet at www.vegacommunity.com.

He has created a nutrition line, Vega, to supplement the diet he talks about in this book. I have been using his Vega Whole Food Health Optimizer as my post work-out shake for quite a while. It's a great, gluten free, dairy free option for you athletes out there looking to get a combo of protein, carbs and nutrients out of your shakes. Other than that, I have no affiliation with Vega, or Brendan Brazier.

Week 4 Meal Plan

Meals Plan:

1. 6 egg whites, handful spinach, mushrooms
2. oatmeal, with raisins (still livin' a little by treating myself to raisins)
3. beans and rice combo with roasted veg
4. raw vegetable sticks
5. vegetable soup, big green salad
Post-workout-1/2 serving Vega
Husband is away for work again this week, so I'm all on my own. I like a simple soup for supper, and not having to make another meal for him- but I do miss that guy.
Monday night I had a couple gluten free graham crackers with almond butter and bernard callebaut chips. This was total stress eating as one event at work sent me into a spin I didn't want to pull myself out of. Incorporating more mental strength training (yoga) will help me regain my composure when it comes to stress eating. And more importantly, I'm not going to get stressed about eating.