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Wednesday, 11 April 2018

Everything Bagel Goat Cheese Ball

Everything BUT the Bagel Goat Cheese Balls


I've got everything but the bagel goat cheese balls with cucumber all prepped and packed for one of my snacks this week! They were SUPER easy to make and a fun work day snack!! 

I bought the Trader Joes Everything but the Bagel Seasoning on Amazon since we don't have one here but honestly you can just make it if you are so inclined and don't want to wait for Prime delivery!!



To make the Everything but the Bagel Seasoning you mix:

1 1/2 TBSP white sesame seeds
1 1/2 TBSP black sesame seeds
1 TBSP poppy seeds
1 TBSP dried minced garlic or dried garlic flakes
1 TBSP dried minced onion or dried onion flakes
2 tsp Flaked Sea Salt



Everything Bagel cheese Ball


Ingredients

3/4 cup of goat cheese
2 TBSP Everything Bagel Seasoning
Sliced cucumbers or veggies of your choice


Directions

Using a cookie dough scooper, scoop out a spoonful of goat cheese crumbles.  Release it into your hand and press it together.  Pour 2 Tablespoons of seasoning onto a plate. Roll each ball into the everything but the Seasoning until coated.  Set each ball aside and store in a sealed container in the refrigerator.  

I made 5 goat cheese balls each one was about an inch wide and serves as my Healthy fat/cheese for the day!  

Enjoy!!

Monday, 9 April 2018

Roasted Butternut Squash & Oat Parfait



Roasted Butternut Squash & Oat Parfait

Packed neatly into a Mason jar, yogurt and butternut overnight oats is a perfect grab-and-eat breakfast before early morning workouts. This week I made several of these as my pre-workout meal ahead of time to store in the fridge so I could grab it in the morning to eat before my workout. 

Ingredients

  • 1 cup roasted butternut squash (or pumpkin)
  • ¾ cup plain Greek yogurt
  • ¼ cup dry rolled oats
  • 1 tsp. coconut oil (for roasting)



  • ½ tsp. pumpkin pie spice (or mixture of cinnamon, cloves, nutmeg and ginger)

Directions:


  • Peel the squash, cut the bottom (round part) in half and scoop out the seeds.  The seeds are only in the round part of the squash the top portion is solid.  Then cut the whole thing into bite-sized cubes. 
  • Place butternut squash cubes on a parchment lined baking sheet, drizzle on 1 tsp. of melted coconut oil per cup of squash, sprinkle with pumpkin pie spice (or a mixture of cinnamon, cloves, nutmeg and ginger) and roast in an oven heated to 375° F for about 30 minutes, or until soft. 
  • When cool, layer half of the yogurt, ½ cup pumpkin, and 2 Tbsp. oats in a jar or other container; repeat. 
  • Refrigerate overnight.
Portion Fix Containers: 1 Green 1 Red 1 yellow



Thursday, 29 March 2018

Banana Apple Muffins



I'm on day 66 of the 80 Day obsession program and I feel like I've honestly found my soul mate workout program.  It challenges me and gives variety and yet it isn't killing my body (my knees are good etc).  I've also been following the timed nutrition plan for the program so I've tried quite a few new recipes and been getting creative as well with my meal combos!  

One of the combos I have is a Blue container (healthy fat), Green Container (veggies) and Purple Container (fruit), which at first I had no idea what to have for that meal.  But I've actually come up with several meal options and it's become one of my favourite meals of the day!

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A few of my meal combos for meal option 2 πŸ’™πŸ’šπŸ’œ have been Spinach, Strawberries and goat cheese as well as my favourite little snack box with green grapes, white cheddar and cucumber slices!

Then for a few weeks I made these Banana Apple muffins which count as a Blue and Purple so for my afternoon snack I would have a muffin and a cup of tea PLUS some sort of vegetable along side it!  

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These babies are so tasty and easy to make. BONUS is they are gluten free and if you sub the grass fed butter for coconut oil they could be dairy free as well!  

Banana Apple Muffins

Serving: 1 each (makes 9 muffins)

Ingredients

2 eggs
2 large ripe bananas, mashed
1 Tbsp unsalted organic grass fed butter, melted
1 1/2 cups almond flour
3/4 tsp baking Sosa
1 dash sea salt
1/2 cup chopped apple

Directions



  • Preheat oven to 350°F
  • Line muffin pan with nine muffin papers and lightly coat with spray. Set aside.
  • Combine, eggs, banana and butter in a medium bowl; mix well. Set aside. Combine Allman flour, baking soda, and salt in a medium bowl; mix well.
  • Add almond meal mixture to egg mixture; mix until blended.
  • Add apple; mix until just blended.
  • Divide batter evenly between prepared muffin cups 3/4 full.
  • Bake for 18 to 22 minutes, or until golden brown and toothpick inserted into the centre comes out clean.
  • Transfer muffins to rack; cool.
What I've learned with following from this program is that having a new program to follow inspires me, it pushes me to get creative with my meals and not get lazy!  You can't out exercise a bad diet so following the nutrition plan is SO important to your success in any program you are following!  

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Results from phase 1 and 2 of  80 Day Obsession!

I'm taking two weeks off once I finish up with my first round of 80 Day Obsession and then I'll be starting again because I just love the results I've had so far!  If you want more info on how you can join me please shoot me an email and I'd be happy to chat with you to see if this program would be a good fit for you!  

Sunday, 18 March 2018

2 Week Water Challenge


In an effort to up my own water intake each day I'm hosting a Free 2 Week water challenge over on facebook!!  If you haven't already I invite you to join us for a fun free group starting March 19th!  It will just be a fun free group that will hopefully get everyone drinking more water and have some fun while we do it.  




Tracking your water intake is a great way to stay accountable and see how much you are truly consuming in the day.  For me my first glass is easy since I'm working out first thing in the morning but after that it's recovery drink, coffee, smoothie and then more water.  So I need to make sure I'm getting more water in all through the day!!!  

I've created a document to track our water intake over the next 2 weeks in our group!  It's a free printable Water Tracker you can download here whether you are doing the challenge or just want to track your water intake any time.  



Here are my top 10 Ways to Drink More Water

1. Set a Daily Goal
Knowing is half the battle, right? I recommend drinking half your body weight, in ounces of water, every day. So, if you weigh 180 pounds, divide that by 2. Your magic number would be 90. That’s 90 ounces of water every day, a little more than 2.5 liters
2. Wake Up and Drink
Drink a glass — or two! — as soon as you wake up. You haven’t had any fluids for eight hours, so this could be the most dehydrated you will be all day. Try leaving a tall glass of water on your nightstand and drink it before you get out of bed.
3. Flavor Your Water
Not thrilled with the tasteless taste of water? You can give your water zing by adding a wedge of lemon, crushed mint leaves, sliced cucumbers, or strawberries… the ideas are endless!
4. Invest in a Vessel
At home, designate a beautiful glass or pitcher that you’ll want to use frequently. I love having a special water glass or water bottle to making my water drinking experience just a little more fun!
Buy several reusable water bottles that you can stash in your car, at work, in your gym bag so you’re never far away from this precious liquid, no matter where you are. There are even water bottles that come with filters, so there’s no excuse!
5. Set Reminders
Set an alarm to remind you to drink every hour during the workday. When it goes off, get up, shake a leg, and take a stroll to the water cooler for a refill.
6. Pair It With Other Activities
Fill up your reusable water bottle before you walk your dog, check your email, or when you leave for work. Drink a glass of water before you brush your teeth or wash your face. Then, drink another glass when you’re done. I try to make sure to drink a glass with every meal or snack.
7. Sip While You Exercise
Being dehydrated can slow you down and zap your energy, making your cardio or weight lifting workout feel brutal. Your muscles need fluids to function, so be sure to hydrate before, during, and after exercise.
8. Drink a Glass Before Bed
If it doesn’t make you stumble to the bathroom in the middle of the night, drink a glass before you catch some ZZZs to stay hydrated until morning. Or, try a soothing mug of hot water with lemon and a small drizzle of honey.
9. Drink Before You Eat
Drinking water before you eat will help you feel more satiated and you will eat less.
10. Suck it up
Some people find that they drink faster when drinking through a straw. Pop a paper straw or a reusable metal or glass straw in your next glass.
BONUS Tip:  Make It a Competition
Join a water challenge with me!!  I have been trying to up my water game but I need some accountability join our group so we can support each other in hydrating more! Join us here!

Monday, 22 January 2018

Sweet Potato Chicken Wraps



These simple lettuce wraps pack a punch of flavor with the Basil Drizzle and Sweet Potato Filling!  Not only are they tasty but they are a quick and healthy dinner.  We made them last week and they are back on the menu for this week too.  

I prep all the filling ingredients on Sunday so that these can be a super quick dinner any night of the week.  I added two chicken breasts and two sweet potatoes to a lined baking sheet to cook, let cool and prepare.  Then both the chopped chicken and the pealed mashed sweet potato get stored in the fridge until needed, so this dinner goes together in no time at all.  

The Basil Drizzle is simple but packs a surprising amount of flavor and adds a great dimension to this dish. 

I've been having fun sharing my daily meals over on Instagram and Facebook Stories not to mention Snapchat!  So if you are over there please check them out!  Lots of meal inspiration, and a more real look into my life day to day.... kids, dog, crazy cat, work, food, workouts you name it!  It's all happening on stories! 

Sweet Potato Chicken Wraps with Basil Drizzle

Ingredients

¼ cup extra-virgin olive oil
3 Tbsp. white wine vinegar 
1½ tsp. Dijon mustard
1 tsp. raw honey
¼ cup fresh or dry basil leaves
½ tsp. + 1 dash Himalayan sea salt (divided use)
½ tsp. + 1 dash ground black pepper (divided use) 
8 large Lettuce wraps (collard green leaves, butter lettuce) 
2 cups mashed cooked sweet potato (approx. 2 small) 
1 Tbsp. + 1 tsp. melted ghee (organic grass-fed, if possible) 
3 cups chopped cooked chicken breast, boneless, skinless 
1 cup chopped bell peppers 
½ cup chopped tomato 

Directions


Basil Drizzle



Place oil, vinegar, mustard, honey, basil, 1 dash salt, and 1 dash pepper in blender; cover. 
Blend until smooth. Set aside. 


Lettuce Wraps


Remove Lettuce leaves from stalk or remove stem from each collard green leaf where it touches base of leaf. For Collard green leaves, pare down remaining stem with a vegetable peeler until it is flush with rest of leaf. Set aside. 

Combine sweet potatoes, ghee, remaining ½ tsp. salt and remaining ½ tsp. pepper in a large bowl if hot already.  If prepared ahead and potatoes are chilled, warm them on the stove top for 3-5 minutes; mix well. 

Add chicken, to the sweet potato mixture.  I did this in my frying pan as both my chicken and sweet potatoes were prepared ahead of time and were cold.  Heat both up and then combine.  



Lay out prepared lettuce leaves (dark green side down if using Collard Green leaves). Evenly top each leaf with (approx. 2⁄3 cup) sweet potato mixture.

Top Sweet potato mixture with bell peppers and tomato 5. 

Drizzle a little of the Basil dressing onto each leaf, or reserve it to dip in later. 

Roll up each leaf like a burrito. 

Prep Notes: 


I baked both my chicken and Sweet Potatoes on Sunday during my meal prep and then pulled it all out, warmed it up in the frying pan and prepared this dinner super quick!  

To prepare sweet potatoes in advance, pierce whole sweet potatoes multiple times with a fork and bake at 425ΒΊ F for 40 minutes, or until soft to the center. 

Bake chicken prior to preparing your meal, slice and store in the fridge until ready to use.  

Saturday, 13 January 2018

80 Day Obsession Meal Planner








Meal Planning and Prep is in FULL SWING at our place to prepare for Monday!!  There is nothing like starting a BRAND NEW program to get me motivated and excited!  Plus there is just something about a brand new meal plan to get us re-engaged and focused on nutrition!  The timed nutrition plan from 80 Day Obsession is what we will be following for the next 3 months and I couldn't be more excited to really dig into a longer program like this!  

I have built in layers of accountability for myself during this challenge to help me stick to it and really stay focused.  My own Accountability group is in full swing and every one of them are super excited and meal prepping this weekend along with me! But then I also have the Exclusive Coach Test group with the Trainer Autumn Calabrese that we will be hearing from daily!  She goes live in the group to tell us what we need to know, address any questions and gives us lots of tips and tricks too!  

That group inspired me to create these super simple meal planner sheets for my Accountability Group and of course myself because I NEED to keep things simple when prepping each week and I don't want to spend hours every week to figure things out.  

I posted my sheets into the Test group and had SO many people requesting a copy that I decided to build one for every Plan not just the ones we are doing to help everyone out!  

I gotta admit I'm kind of a nerd about worksheets and excel so this was a fun project for me... although I prob had better things to be doing with my time.... oh well!!  

I think in going through creating these sheets I really understand the nutrition plan so much better now too :)  


If you are following 80 Day Obsession and would like to grab a copy of any of the Meal planners here are the google docs links to each of the Plans:

 80 Day Obsession Meal Planner - Plan A


Hope they help and have fun!

Tuesday, 9 January 2018

Almond Flour Chocolate Chip Cookies







I picked up some almond flour for another recipe I was making last week and felt inspired to make some cookies with it as well. We had a few sick kid days at home last week as Fraser had a bad cough, so I was able to get some time in the kitchen!!  I’m happy to report that the boys REALLY liked these Almond flour Cookies...And even asked for 2nds and 3rds!!!  They have been a nice yet mostly healthy treat to have in the cookie jar!   

I found that the ones that were slightly softer and almost under cooked had a slightly better texture once they cooled down.  The second batch that went into the oven stayed in a little longer and was a little more golden brown, but while they were still just as delish, I will say that the slightly under-cooked ones were just a little better days later!  

I posted this recipe to my facebook profile and several of my friends made a batch in no time flat!!  From the sounds of things the recipe got good reviews across the board!!  I know Almond flour isn't cheap so wasting it on a recipe that might work or could flop is an expensive experiment but you can be confident knowing that this recipe has been tried and tested!  Yay!!

P.S. if you are following the portion fix, one cookie counts as 1 Yellow container.  The Recipe makes 24 cookies :)

Almond Flour Chocolate Chip Cookies

Ingredients

3 Cups Almond Flour
1 tsp Baking Soda
1/4 tsp Sea Salt
1/4 cup organic melted coconut oil
1/4 cup pure maple syrup
1 large egg
2 large egg whites (1/4 cup)
1 tsp pure vanilla extract
1/2 cup semi sweet chocolate chips

Directions

Preheat oven to 375
Line two baking sheets with parchment paper and set aside.
Combine dry ingredients in a medium bowl. Mix and set aside.
Add all wet ingredients and whisk until combined.
Add wet mixture to Almond mixture and mix to combine.
Add chocolate chips and mix until blended throughout.
Drop by rounded tablespoons into prepared baking sheets.
Bake 15 minutes or until golden brown and cooked through.

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