Simplicity as it's Finest!

Mmmm summer = salads! A girl at my work made this yummy salad so I had to share it with you and I have made it pretty much everyday now.

I cut one medium sized tomato, 1/4 avocado, 3 medium sized fresh basil leaves cut into small pieces and the juice of about 1/2 one medium lemon seasoned with salt and pepper...and that's it!! YUMMY enjoy :)

Summer Time= BBQ Time!!

So obviously things that make you think of summer is the sunshine, smell of fresh cut grass and BBQ's!!!! This is my First BBQ season eating cruelty free so I am taking it on full force! Yesterday my man friend and I fired up the barbe and had a scrumptious meal. First we made some home made humus (recipe to come...I didn't write it down oops!!) and then followed that with a childhood fave of mine (turned vegan) that we always had in the summer, a Curry Pasta Salad with Green Grapes and Toasted Pine nuts, yum. And to finish it all off we had a yumo veggie burger (Amy's brand...too lazy to make my own!) on a thin whole wheat bun with tomato, avocado and grilled portabello....Delish!! I only have a picture of the Pasta Salad, so here it is with the recipe. This would be an awesome hit to bring or have at your own summer party AND it is cruelty free :) Enjoy...

Curry Pasta Salad with Green Grapes and Toasted Pine Nuts

**I would just like to add that this is the EASIEST recipe ever**

So just boil up an appropriate amount of pasta, depending on how many peeps are having it, I use brown rice pasta. Then once cooked rinse the pasta with some cold water to make sure with the heat the pasta doesn't continue to cook and become soggy. Drain and drizzle with some oil (olive or safflower) to help keep the pasta from sticking together.

Once the pasta has cooled add some 'veganise' or any other vegan mayonnaise, start with a little and add more if necessary...you want it to coat the past not be saucy. The add some curry powder, again start with 1 tablespoon and add more if you need, tasting to make sure you don't over do it.

In a small dry pan on a low-med heat toast some pine nuts of slivered almonds tossing for a few min...make sure to keep an eye on it so it doesn't burn, just lightly browns.

Quarter as many seedless grapes as you like, then add quartered grapes and toasted nuts to the pasta. Season with salt and pepper (Again, start with a little and add more if necessary). Stir together and keep in the fridge until serving time. Feel free to saute up some mushrooms or roast some veggies and add to the pasta salad.

Here is a sneak peak at what I am making right now...post to come!!

Chickpea, tomato and sweet potato soup with Crunchy corn

Yummy yummy in my tummy!

Well since my last blog was about desserts, and so is this one I think I can officially say I am on a sweat kick and I LOVE it!! So I have a few other blogs I had planned to write first, but I just made these delish little guys and they are too good to wait to write about! So they are from Alicia Silverstone’s book 'The Kind Diet', which if you still don't own, get on it, so many great recipes mmm. They are conveniently called 'My Favourite Cupcakes', and soon they will be yours too! Here goes....

Cupcakes

2/3 cup hemp or soy milk (I used soy)

1 teaspoon apple cider vinegar

2/3 cup agave nectar (instead of using sugar...this stuff is to die for, almost caramel in taste, YUM)

1/3 cup safflower oil (this is super light in taste, that’s why you don't use olive oil, too strong)

2 teaspoons vanilla extract

1 cup all-purpose flour (I used whole wheat)

1/3 cup pastry flour

1 teaspoon baking powder

1/2 teaspoon baking soda

Pinch of fine sea salt

Fudge Frosting

1/2 cup Earth Balance butter

1/2 cup agave nectar

2 teaspoons vanilla extract

1/3 cup unsweetened cocoa powder

1/2 cup soy milk powder (like powder milk, but soy...duh)

**Note: All of these things I simply found at the Bulk Barn...Love it there. Also I used the full 1/2 cup of Soy milk powder, and next time I would probably use only 1/3 cup. I found the 1/2 cup made it a bit too heavy and powdery tasting.

**Me a proud momma of these cupcakes, pre frosting**

Preheat the oven to 325F. Line a 12-cup muffin tin with paper liners.

Combine the milk and vinegar in a medium bowl, and set aside for about 5 min. until the mixture begins to bubble. If it does not bubble, stir the mixture until it does. Add the agave nectar, oil and vanilla and stir.

In a separate bowl, combine the flours, baking soda, baking powder, and salt. Add in the wet ingredients to the dry, mixing until no lumps remain.

Pour the batter into the prepared muffin tin, and bake for 18-22 minutes (I only did 18 and they were perfect, so keep an eye on them) or until a toothpick inserted into the middle of a cupcake comes out clean and the tops are slightly springy when pressed. Allow the cupcakes to cool.

To make the fudge frosting, use a mixer to cream the butter and agave nectar until very smooth. Add the vanilla extract and half of the cocoa powder mix on a low speed until combined, then add the remaining cocoa powder. Add in the soy milk powder, and mix at med-high until fluffy.

Enjoy!!

Mmmm best dessert EVER!!!

When I was at the Wooden Monkey I had a chocolate Ganashe torte...and I decided to create my own! So here it is, SO GOOD and totally vegan. Super easy and fast too...yum yum!!

Here it is...believe it!!

For the Crust:

1/2 cup of melted Earth Balance butter

1/4 cup Almonds

3/4 cup Oats

1/4 cup Cashews

1/2 cup Walnuts

1/4 cup Brown rice syrup

Dash of both salt and cinnamon *optional

Pre-heat oven to 400 F. In a food processor blitz together all dry ingredients so they are finer, but some nut chunks are ok. Then in a bowl mix together with a spoon the blitzed up mixture with the melted 'butter' and syrup. Press mixture into an ungreased spring pan (the kind you make a cheesecake in) just along the bottom. Cook for 4-8 minutes until edges turn golden. Remove and let cool.

Ganache Filling (yum)

Two 283g pkgs of non-dairy chips. I used "Enjoy Life" semi-sweet chocolate chips, you can get these in any health food store or health food isle.

One 340g pkg soft Silken tofu

1 tsp pure vanilla extract.

Get a large pot and fill 1/4-1/2 with water and bring to a boil. Once boiling lower to medium heat and wait until slightly simmering. Then place a large metal bowl over the heat (you can rest it right on the pot). This helps to not burn the chocolate. So place both pkgs of chocolate in the bowl and begin stirring until almost melted. In a food processor blitz the pkg of tofu until smooth. Add this to the melted chocolate and continue to stir until completely smooth. Then pour mixture into the crust, let cool at room temp. for about 5 min, then store in the fridge until set (1+ hours).

**When serving, before releasing the spring on the pan, get a hot knife and run along the pan where the torte mixture meets it to separate it. Then cut and ENJOY!! YUMMM

Okkkkk

Worst blogger ever!! I know I am sorry it has been a while, but I do have lots of new and exciting things to write and tell you about :) First things first, I have a DELISH Chocolate Ganache vegan pie in the fridge as we speak...pictures, reviews and recipe to come!!

So yesterday was my 25th birthday...dun dun dun, still not to sure how I feel about this, we'll see. So I spent the day with my lovely man friend. We went to this diamond expo which was pretty cool, and went for dinner to a great vegan friendly restaurant called 'The Wooden Monkey' in DT Halifax. I had this yummy lental patty with baked organic fries and stole my boyfriends super yummy blueberry martini and stuck him with my 'interesting' lime and absinthe martini. Anyways SO delish!! Great way to celebrate the start to my 25th year.

Justin & I

My Dinner

I put the heart there because I had a toothpaste stain on my shirt!! grr

A few weeks ago I experimented with Tempeh. 'Tempeh is a fermented food made by the controlled fermentation of cooked soybeans with a Rhizopus mold (tempeh starter). Tempeh has a firm texture and a nutty mushroom flavour.' I got a curry flavoured one, it was so good. You can find it in any health food isle in a grocery store or at a health food shop. I crumbled it up in pasta and some stir fry veggies.

The Tempeh I used

My Tempeh Creation

Versatile Meals

I LOVE food that you can have as leftovers and make different things rather than the same meal over and over! My manfriend and I made a vegan chilli the other day...A LOT of it! So that night we had chilli, then next day I had chilli with veggie sticks to dip in it and for the past couple days I have had an Ezekiel wrap with a handful of spinach and chilli all wrapped up. Messy but delish!! It is so filling and just feels like good eating. What will I have next....?? You can make your own home made chilli, or buy some from the health food isle in your supermarket (Amy's Organic makes great chilli and soups!), just read the ingredients and check the sugar and salt amouts. The benifit of making your own is you control what goes in it. Yes it takes a little time, but provides lots of leftovers :)

Motivation!!!

So here is how I stay motivated to go to the gym and keep healthy. I have a set of rules I created for myself, and they go like this:

- Always go to the gym on Monday (I go 4-5 days a week)

- Never let more than 2 days go by without going to the gym...once day 3, then 4 hit of no gym I am out of my routine

- Always work out in the morning

- 30 min is better than 0 min!

- Always push myself that little harder...if I am already at 15 reps, whats another 3??

- Keep a record of what you are doing

- Look at your upcoming week and schedule in gym time

These are my rules, make your own or use mine as a guideline. I find having these rules inplace it keeps me on my toes and holds myself acountable. If you have any good 'rules' let us know!

If you haven't already checked out 'Oxygen' magazine give it a look. I love it!! Don't be scared off by the strong women on the front, there is TONS of awesome advice, tips, work-outs and recipes. You can also visit http://www.oxygenmag.com/

More to come...

Seitan...mmm

Seitan, pronounced SAY-TAN is delish!! Not hard to find eaither, should be at any major grocery store in the refridgerated section or at a health store. Check out http://www.happycow.net/ to find a place near you!

Definition: Although it is made from wheat, seitan has little in common with flour or bread. Also called “wheat meat”, “wheat gluten” or simply “gluten”, seitan becomes surprisingly similar to the look and texture of meat when cooked, making it a popular meat substitute. Seitan is also high in protein, making it a popular protein source for vegetarians. Asian restaurants often use seitan as a vegetarian mock meat, and seitan is also the base for several commercially available products such as Tofurky deli slices.

Needless to say if you have a gluten allergy, this is not for you. I got some at the farmers market the other day and made a little 'scramble' with it. First I heated my skillet to medium and put in some veg oil and sautéed some mushrooms, added a little garlic and tore up some Seitan and let it sizzle away for a few, tossing it like a chef :) Then I shredded up some spinach (also from the farmers market) and added that with chopped tomatoes, fresh basil, salt and pepper. I toasted my bread, from a local bakery and brushed it with some Organic Earth Balance and topped with my 'scramble'. Fast, easy and delicious...what more could you ask for???

Yum Yum...enjoy! Honestly, this is soooo good and satisfying!!

Vegan Community

So the more I venture into veganism, the more I want to be a part of the vegan community. People have all kinds of places to come together and share, talk and learn about their common interest...church, sports teams, gyms, etc. So far online has so many outlets for vegans...but I want REAL people face to face to share with! I went to a local vegan restaurant 'Heartwood' yesterday and it was awesome! Not too expensive, and such a variety. It is not totally vegan, but it is completely vegetarian, and you can make mostly anything vegan and/or gluten free. It is a cute little artsy place, seats about 25 max and has daily specials. Yesterdays was a vegan chilli with a homemade cornbread, and the soup was squash and pear served with sourdough bread (homemade). Not to mention all of the yummy treats! I tried a hazelnut brownie...a little dry but got me thinking how I could make it more moist with some brown rice syrup. So I had the bean burrito...so good! It was huge, I took half home with me, and it was served with brown rice, salsa and corn chips...wowza!! Justin had the bean burger, good too, but not as good as mine!! :) They have all kinds of tea and free trade, organic coffee...mmm. Check out www.heartwoodbakerycafe.ca to see the full delish menu. Also to find out some vegan restaurants in your community visit www.happycow.net such a cool site!

Get out there and talk yummy!

To Detox or Not to Detox....

Raw food detox, juice fast, master cleanse, mono fruit detox and soooo many more!! So what’s the deal? What does it mean to 'Detox' your body? Well...Detox, short for detoxification, is the body's natural, ongoing process of neutralizing or eliminating toxins from the body. Toxins (anything that can potentially harm body tissue) are transformed chemically to less harmful compounds and excreted via stools or urine. Sources of toxins include those produced in the body during normal functions, such as the ammonia produced during the breakdown of protein, and chemicals such as pesticides, household cleaners, food additives, drugs, pollution, cigarette smoke, and heavy metals like lead that enter the body when we ingest or inhale them. So to sum it up it is just to rid your body of harmful or unwanted 'things' from your body that may be all cramped up and stuck in your tummy/intestines.

So I am going to complete a homemade, 7 day detox...thanks to some inspiration from my sister Christina, thanks girlfriend!! Here is what I am going to do, drink LOTS and I mean Lots of water, and herbal teas (3 teas a day...one already down for today), fruits, veggies. So lots of water and high fibre foods...lets call it Jessica's HIGH Detox!! So there will be little limitations on the consumption of fruits and veggies...more veg than fruits though. So every day I will start with a large (700ml-1 ltr) of water with some added citrus (lemon, lime...whatever you have), followed by some tea, no sweeteners not even honey...just a date if you need some sweet. Then when you start feeling a bit peckish have a banana. Basically you can eat what you want fruit wise, just have a variety and try to stay away from tropical fruits, they tend to have a high sugar content. I am going to consume fruits in the first half of my day and veggies in the later half, drink lots of fluids all day and eating when hungry. Some keys things for this detox is I will be consuming vitamins 2 times a day (just a multi-vitamin) and eating the veg and fruits RAW or lightly steamed...no oils or salt and pepper, just au natural! Mmmm!! So I will keep you posted on my day by day progress. I will have avocados in a shake so I won't get all dizzy and what not since they are full of good for you fats!! Mmm I love avocados!!

Health Benefits of Coconut Oil | Organic Coconut Oil | Organic Oils

The following link will let you know the amazing benefits of Coconut oil...after are a few ways to eat/cook with it.

Health Benefits of Coconut Oil Organic Coconut Oil Organic Oils

A shake I love full of tons of nutritious things is with...

- One handful...or 1 cup of spinach

- 1/4 Avocado

- 1/2 an apple

- 1/2 banana

- 1 tbsp Coconut oil

- 3/4 cup water
- 1/4 cup of Almond milk/Rice/Soy

Blitz it all and enjoy! You can add more or less water or 'milk' if you want it runnier or thicker!

Also you can use it instead of olive oil, mix it in with some rice (make sure it melts)

You should try to consume 1-3 tbsp of coconut oil daily.

Happy April!!

So here is a yummy wrap using lots of leftovers!! For bread I usually buy Ezekiel bread from the freezer in the health food isle. They also make great wraps, buns, english muffins and a few others. You have to keep them in the freezer until you need one, and you can just leave it on the counter to defrost, or place it in the oven to warm it up a bit. The reason you have to keep in the freezer is they are sprouted grains, live food...so that’s all that’s in it, no weird funky stuff. Visit http://www.foodforlife.com/ for more info!


All you need for this delish wrap is one Ezekiel wrap, some hummus (homemade or store bought...don't forget to read ingredients), 1/4 cup of brown rice, 1/4 cup lentils (I just cook up a whole bunch and leave in the fridge for fast easy meals), some diced tomatoes, salt and pepper to taste and a handful of spinach. This is so satisfying and fulfills my constant need for a yummy sandwich!! So enjoy!!

Pass It On

So I was watching a clip about Ellen DeGeneres becoming a vegan and why she did. One thing she talked about was the 'Earthlings' movie....in one word SAD. We all know deep down unruly things happen to animals, but I guess we look at it like outta sight outta mind. But it is time to WAKE up and do something, ANYTHING to create a change. There is power in numbers, so let’s all come together and make this world more peaceful for one and all. Here is the link for the trailer of 'Earthlings' http://www.earthlings.com/ . I hope you watch the whole thing...if you can watch a horror movie you can and should watch this, remember ignorance is NOT bliss.

Some ideas to make a change is to get mailing addresses for you major grocery stores and start writing them about bringing in fairly treated meat products. The more we demand the more change can occur. Also spread the word...don't stop talking about this matter until something is being done. This is a movement, and one that you should want to be a part of. We don't accept slavery anymore, so why should we accept the brutal torture and murdering of helpless animals for our own selfish desires and wants? Do you have some ideas about making a change? Share them!!!

Much love...

Uh Oh!

So confession time!! Last night I had some lamb :( Here is how it all went down...I wanted some salmon, so I said if I can find some wild/organic salmon I will have 1/2 of a portion. However there was none!! Nowhere...I went to 3 different grocery stores and told them what I was looking for but nothing!! So I checked out what kind of meats there were that were first local and then next if it was 'free from'. At the superstore there are sections in the meat isle that are called 'free from', that are usually local and defiantly free from chemicals and hormones, which is good. So anyways I got some 'good' lamb for me and Justin and had maybe 3 ounces and automatically felt heavy. It was so weird...because all I had with it were some roasted veggies, no grains. Anyways I can't even remember before then when I had meat...and I can tell you it will be a long time before I do it again, that heavy feeling was just so blah!!

Nutrition Notes

Brussels sprouts are full of nutrients and contain significant amounts of vitamin C. In fact, gram for gram, Brussels sprouts contain nearly fifty percent more vitamin C than an orange. Just four to six Brussels sprouts contain the adult daily requirement for vitamin C.
Like other cruciferous vegetables, Brussels sprouts contain nitrogen compounds called indoles, known for their cancer fighting properties. Brussels sprouts are also a good source of folate, potassium, vitamin K, fibre and beta carotene.
Nutritional information per serving (4 sprouts): 33 kcal, 7 g carbohydrate, 0 g fat, 3 g protein, 3 g fibre

Delightfully Delish Vegan Pattie

It has been about a week since my last blog...oopsy!! Anywho I'll make this a good one to make up for it :) I made these super yummy veggie/grain patties that you could put on a bun OR just eat alone with some avocado or tomato so here goes...

1/2 can of black beans, 1/2 can of chickpeas, 1 cup cooked brown rice (or Arborio rice), 1 cup cooked lentils, 1/2 medium zucchini chopped, 1/2 small onion chopped, 2-4 cloves of garlic, 1/2 radicchio sliced, 10 broken up dates (I used honey dates), salt and pepper to taste, 1/4 tbsp or cayenne and oregano (or basil). Blitz all with a hand blender or in a blender. If it is too hard to blitz add some veg stock or water....just a touch!! If too liquidy add some oats or whole wheat flour. From there form into balls...depending how big you want your patties. I cook these to order, I like them better that way, and just cover the leftover mix in the fridge until I want some more. So heat a pan to about a 6-7 just over medium. When hot add oil (safflower, veg whatever you want) then place 'ball' in pan and smooch down with hands to flatten. Leave about 3-5 min then flip and leave the same on that side. NOTE they are a bit mushy so be gentle flipping they are a little tricky until you get the hang!! That’s it..like I said I put avocado on mine and stacked two. I served it with some roasted brussel sprout YUMMMMMM!!! Enjoy!!

Also check out www.herbivoreclothing.com. I love it! I just got a cute tee saying 'Im vegan and I love you' with a little elephant on it, a few stickers and a cool stainless steel lunch box!!

Awesomenesssss

SO cool news for me!! A girl who works with Kamut saw my blog about using Kamut noodles in a recipe and asked if she could quote me and post a link to my blog on the Kamut facebook!! Sweet!! You guys should check it out and find out more about Kamut, so good for you and yummy too.

http://www.facebook.com/home.php?#!/pages/KAMUT/298321243950?ref=ts

Spring Is Here!!!

I find when the sun is shining I want delicious good for me food more than ever! This morning I had a little medley that I have used a few different ways over the past few days. Just using up some produce in my fridge so it doesn't go to waste. The first thing I made was a pizza...I even made the whole wheat vegan friendly crust myself (I am awesome). It wasn't the best crust ever BUT it was my first attempt, so I will perfect it. Then I made my pizza topping with sliced radicchio so it was in thread like pieces. Then I quartered up some mushrooms LOVE them and used 1/2 and avocado. I sautéed up the mushrooms first for a minute in safflower oil, but you can use any oil you'd like. Then I added in the sliced radicchio (yum yum) and tossed it around a little...OH and I grated up one garlic clove and tossed that in with the radicchio. From there I just added in the cubed avocado just to warm it up a little, adding some salt and pepper. I then put it on the cooked pizza crust and voila!! Since then I have used the same mix for a wrap and then this morning I had it on a slice of toast. It is one of those yummy things that while you eat it you are saying to yourself....how can this taste so good and not be so bad? But is not only scrumptious but your body will love you too with all of the wonderful fats you are getting from the avocado which will make your hair shiny and your skin glow, who can refuse that? Here’s a little about radicchio 'Good for you… Radicchio is especially high in antioxidants such as flavonoids and phenylic acid. Interestingly, radicchio contains much more antioxidants than other varieties of chicories (such as escarole or curly endive). It also provides vitamins A and C and phosphorus.'

So try something new today and I hope you can realize how simple and easy making nutritious yummy food is. Make the time to help develop your best you!!

Who Said?!?!

So I am writing this exciting blog as I 'mop' up my breakfast mmmm breakfast, even though it is 1:28pm (damn spring forward!!).

Who said that breakfast had to consist of typical breakfast type food??? I wanted pasta dang it so I had pasta!! Plus I just had a great workout, therefore I needed to refuel. So I had my kamut udon noodles which have 15g of protein per 3oz serving which is essential after a workout. Did you know it is so important to get protein in your system ASAP after a workout? Your muscles are hungry and protein is their fave food...so get it in you and the sooner the better. If too much time passes (2 hours past your workout) your workout is borderline pointless because your muscles depend on that protein fuel to shape and grow. Anyways back to the pasta breakfast! So on my udon kamut noodles I added a load of homemade tomato sauce yum yum thanks to my man friend, and topped with sunflower seeds and used my cute rose bowl again (she is getting very good use!!) From there I toasted a slice of organic 12 grain bread made by a local baker, no sugar and all readable ingredients, and smothered it with Earths Balance organic buttery spread....hence the mopping up my breakfast. I couldn't let all of that yummy sauce go to waste :)

Eat up!!

http://www.vrg.org/nutrition/protein.htm Check out this link for some other vegan friendly protien sources

I love cute bowls...

Check out this awesome bowl! I got it from Winners for $4.99, I love it :) It makes eating anything that much more exciting. For lunch I used it today and had a yummy spinach salad with raw unsalted sunflower seeds, organic raisins and a dressing made with organic Olive oil, balsamic vinegar and some Dijon mustard mmmm!! Then after that I had a homemade butternut squash soup made by my man friend, totally vegan (recipe to come). Question to ask yourself today "Where did this food I am eating come from???"

Toasted Quinoa w/ Avacado, sauteed Mushrooms & Lemon pulp

Yummmmm.....Oops I was just daydreaming about my scrumptious din din last night :) So LOVE Quinoa 'Although not a common item in most kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavour when cooked. Quinoa is available in your local health food stores throughout the year.' I suggest getting it from the Bulk Barn...another thing I love. They have organic quinoa and it is so much cheaper than the grocery store, and I then transfer it to a recycled glass container (maybe an old pasta sauce jar) and store in the fridge. For more info on quinoa, check out www.whfoods.com and search quinoa.

So getting down to business, here is the recipe. You will need 1/2 cup of quinoa (this will make 2-3 portions), 1 cup of water OR low sodium vegetable broth. My super fantastic man friend made some tasty homemade veg broth, even better since we know every little thing going in. 1/2 of an avocado cubed, 6-8 button mushrooms (or any kind, but obviously not 8 Portobello’s...too much!!), olive oil and the squeeze of 1/4 lemon, salt/pepper/oregano/cayenne to taste. That’s it. So to create this yum yum dish get a pan hot at a medium heat, add in quinoa to dry pan, constantly tossing the quinoa around so it doesn't burn. Do this for about 5 min till you get a nice toasted aroma. From there put the quinoa and veg broth in a pot and bring to a boil. Simmer and cover until cooked about 8-10 min. In a separate pan sauté the sliced mushrooms in a splash of olive oil over medium. When they are cooked, place on a paper towel to allow some of the oil to come off. Cube 1/2 avocado. When quinoa is cooked, add in the avocado, mushrooms, squeeze of lemon and spices to taste....and thats it!! So tasty, filling and fast!! ENJOY!! In the picture you will see I served it with some lightly steamed cauliflower which I topped with a little Earth Balance Organic Buttery Spread....so yummy...dairy free obviously. You can get this at major grocery stores in the health food isle. I experimented with a sauce for the cauliflower which was made up of blended tahini (Sesame paste), cayenne pepper, brown rice syrup and some other items, but I will post when it is perfected...until then love and live in fitness. Oh and p.s. those are my kitties...they are so weird, this is how I found them, Ollie is the one is spread eagle form and Zeus is all cuddled by Ollie's butt...coo coos!! 

Work It...

The Interval Training Workout: Build Muscle and Burn Fat with Anaerobic Exercise

So I LOVE interval training!! This simply means changing up your pace/incline/resistance while you are doing cardio. My favourite is when I am on the treadmill. You can easily do this also if you are running outside. Remember to always do a 4-5 min warm up just to get your heart rate going to help prevent injury. Then every two minutes I change my incline (on a treadmill) while remaining at a 4.2 mile and hour speed (you can walk less quick if starting out). So my 'home base' incline is 3.5. After 2 min I go to 5.5, then back to 3.5, then up to 7.5 and so on like this; 3.5/9.5/3.5/11.5/3.5/9.5/3.5/7.5/3.5/5.5/3.5 spending 2 min at each incline. SUCH a good workout and tough. So you have a steady incline up and steady incline down. You can make your base 0 if you are starting out going 0/2/0/4/0/6/0/8/0/6/0/4/0/2/0 again 2 min at each interval. If you are running outside or on the treadmill, you can quicken your speed. Sometimes I run different speeds to different songs. So let’s say 6.0 for one song, and 7.0 for another. The benefit to interval training is your body is being constantly challenged and therefore burns more calories rather than maintaining a constant speed or incline. PLUS it helps me when I use the treadmill to not get too bored since I am changing things up. For more on interval training check out this link...Get moving!! http://www.intervaltraining.net/

Clean Out That Fridge!

So obviously everyone has thrown out food that has gone bad, right? How about we buy less, eat more, and waste less??!! Shopping for only what we need will not only create less waste, but save us money. So when I am really hungry I need something hearty and filling, so I usually grab a stew, stir-fry or pasta. Last night I had pasta....yum I love pasta! I started with organic Kamut Udon noodles by Sobaya. It has 19% of your daily fibre, 25% of your iron and 15g of protein. Here are the steps for the sauce; I was just making enough for two:

- One small onion chopped and cooked in 1/4 cup of oil (olive or safflower) until translucent at med heat

- Then add 2-3 cloves of grated or diced garlic.

- Add in veggies of your choice (Mushroom, green peppers, celery, tomatoes, spinach are what I used)

- Sautee them at a medium heat for 3-5 min

- Add in 1/4 cup of vegetable broth and 1/4 of tomato sauce (I use edens choice), continue at medium heat.

- Add 1/2 tablespoon of both apple cider vinegar (I like BRAGG raw and organic) and Shoyu sauce (like soya sauce, I use organic Tamari brand)
- Squeeze the juice of about 1/4 of a lemon or lime

- Add other seasonings you like, dried herbs (oregano, basil) and spices like cayenne, curry powder etc.

- Leave at medium heat to simmer and cook for about 8-10 min so sauce thickens

- Top sauce on noodles and garnish with sunflower seeds...ENJOY!! 

My 'AH HA' Moment..

So I said I would elaborate on my ah-ha moment in a blog, so here I go!

I took Hotel Management in college, I love working with people, so I thought this would be good. From there I worked in lots of restaurants, and then went out to Banff Alberta one summer (2006) to work at the Fairmont Banff Springs. It was the time of my life, and I met the love of my life...who could have ever imagined???? So from there I moved out to Halifax N.S. in January 2007 to be with Justin, and here I am three years later. In the fall of 2008 I was offered a job as a manager at the first Moxie's opening in N.S., I thought this would be an awesome experience plus I'd be on salary which I thought would be awesome. Note the key word in this past sentence was THOUGHT. Anyways I worked my butt off for 8 months for Moxie's and quit after I realized I was putting in WAY more than what I was getting back in a job that was just that, a job, not a career. Also I was going into this building everyday to try and train and motivate this staff who could care less about their jobs. So I thought to myself...I love working out and I love working with people so why not put these two together. I took some time to think and returned to waitressing when I was fortunate enough to meet the lovely Annie!! She told me about a personal trainer course being offered in the fall of '09 so I took it with her. Now I have my exam in April and can't wait to get certified. Personal training is a short term goal, but a lifestyle coach is a long term goal. I am so excited to really be a part of transforming peoples lives in a way that they will be changed forever!!

Here's to the future...

Diet

Di·et [dahy-it]; noun the foods eaten, as by a particular person or group, example: The native diet consists of fish and fruit. verb to feed.  

People have taken it upon themselves to tranform the word 'diet' into something that means you are trying to loss weight, when really the word 'diet' simply means the foods you eat. So you may follow a plant based diet, a low fat diet or even a junk food diet. The end results will vary depending on the 'diet' that you choose to follow. What does your 'diet' consist of??

And on to fitness...is everyone getting some working out in? Even if it is just walking you dog, or a brisk walk around your block, get out there and get your blood pumping!! One cool but kind of gross thing I have noticed about getting more fit is my veins!! They are starting to POP out of my arms and hands!! On answers.com someone asked about veins popping out and this was their answer;

It's a sign that you've done a vigorous workout and are also a reasonably low body fat/ fairly muscular person. It's just the result of increased blood flow to a region, so it's not really a good or bad thing in and of itself.

So that's me I guess ;)

Have a SUPER day!
                        

What Meat?? You won't miss a thing!

So one thing you hear a lot of people saying in regards to a vegan diet is 'What will you eat?' and a lot of people feel they will miss the fullness they get from meat. So far I haven't missed a thing! The mushroom sandwich is awesome, the mushrooms are just as satisfying as any meat...use portabellos if you are really missing meat.

Here is a tasty recipe that I vaguely followed from "The Kind Diet" (http://www.thekinddiet.com/) and I changed it around to make it my own. You should do the same, change the veg or starch to ones you love!! This one is a Sweet Potato and Lentil Stew...yum! Here goes...heat a big pot on medium, add 1/4 cup of oil (olive or safflower) once pan is nice and hot, then add 1 medium chopped onion. Be sure to keep a close eye so the onions don't burn. Once they become translucent (2-4 min) add some tomatoes and chopped garlic cloves. I LOVE garlic so I would use 4-5, if you don't so much use 2-3. As for the tomatoes, since it is not tomato season, I bought Edens Choice canned plum tomatos...SO good! Canned tomatoes are plucked and canned when they are ripe, unlike whole tomatoes you would get from Mexico this time of year, which are plucked when they are green and sprayed with chemicals so that they will be ripe when you get them alllll the way in Canada! Try to get Organic canned tomatoes also, and use as many as you want 6-12. Save some of the tomato juice for later. Cook this mixture for 3-5 min, then add 5 cups of vegetable stock (preferably organic and low sodium) and one cup of tomato juice from the canned tomatoes. Peel 3 medium sweet potatoes and cut into cubes. Toss those into the pot and add 1 cup of lentils (green is what I used) Bring the mix to a boil (stirring to avoid any burning) and add in a sprinkle of the following, curry powder, cayenne pepper, salt, pepper, basil and oregano. Add more of one or the other to create a taste you love! I like curry so I add extra of that. Once mixture has boiled, turn down to a simmer and cook for approx. 30 min, or until potatoes and leaks are cooked. That's it!! You can eat on its own, or cook some Quinoa or brown rice and serve over that. Also I add in some flax seed, but no need if you don't have any :) This makes a lot so hello leftovers!! I love food that will feed me for a few days.

To finish it all of try this yummy dessert! Use one box of brown rice cereal crisps. In a pot put 1 1/2 cups of brown rice syrup, heat at medium until liquid. Then add in 3/4 cup of all natural peanut butter, stir until smooth (try using a fork to get chunks out). The pour the syrup mixture over the brown rice crisps in a large bowl. Stir so everything is evenly coated. Set aside and let cool. Then add 3/4 cup of carob chips (vegan friendly..not so great on there own but awesome in this recipe!) Then lightly grease (with oil) a long dish and press in mixture! This is a vegan/healthy version of rice crispy squares!! Really tasty!! ENJOY!!

Mmmm Breakfast!

A quote from Micheal Pollens book 'Food Rules' Food Rules: An Eater's Manual is "Breakfast like a king, lunch like a prince, and dinner like a pauper". We should be making breakfast our biggest and best meal of the day to fuel us for all of our endeavours! So...here is one great and FAST breakfast that I love!

I like Bob's Red Mill brand. It is a Whole Grain, 8 grain Hot cereal. You just boil 3/4 cup of water, then add 1/4 cup of dry cereal, reduce heat and stir until all of the water is gone (About 6-8 min). Then I add some organic raisins...no sugar added!! and chop up 4 apricots. The raisins and apricots add a natural sweetness, no need to add any sugar/honey or anything else like that. Then I added some chopped up walnuts, some flax seed and 1/4 cup of light Almond milk (or soy/rice milk...whatever you have!) Now this is just what I used today, but feel free to use any other fruit and or nuts! Just be careful of dried fruit, a lot have sugar added, just read the ingredient list before buying. Check the bulk barn for some cheaper ones!! Mmmm a great way to start a wonderful day!

Also....Stay nice and hydrated!! Try the big THREE rule...3 meals, 3 snacks, and 3 litres of water...I know 3 litres sounds like a lot, but get active and you'll have a hard time stopping at 3!!!

Like the cute bowl?? It is from the dollar store (thanks Pam for introducing my to my new love!)!! I think it is so nice to really treat your meal times as something special, so bring out some nice plates/bowels...make sure they aren't too big though, portion control!

Love in Fitness

Just a little one...

So one of the things I would miss most about being a vegan would be chocolate milk!! I LOVE it!! But I was out with a friend the other day and she told me about Chocolate Almond Milk...AMAZING! Almost better than regular Dairy chocolate milk. The brand I bought was "Almond Breeze". They also make a nice regular Almond milk...give it a go!!

OH MY MUSHROOM!! Vegan Sandwich

Mmmm I LOVE a good sandwich...but without meat how can it be good? Without cheese it is pointless!!!! Not so! Here is the most Delicious sandwich I think I have ever made and it is so fantastic.

Ingredients:

- One whole grain ciabatta bun...or any other whole grain (as vegan friendly as possible) bun

- Some form of bean spread (you can even just puree up a can of black beans, make sure to rinse them first, then add some chili powder to spice things up, a little lemon juice and salt and pepper to taste.) Make sure to read label if buying from a store..NO sugar! Or anything ending in 'OSE' (glucose, fructose...that's sugar)

- As much spinach as you like

- As many mushrooms...I like crimini or portabello http://www.whfoods.com/genpage.php?tname=foodspice&dbid=97

- One third of an avocado

To Do:

- Toast bun...or leave soft, whatever you like!

- Spread on the bean spread...less is more :)

- Top with yummy spinach (or any leafy green...try to stay away from iceberg, pointless)

- Cut the mushrooms and saute them in a small amount of Vegetable oil on med/high until cooked, salt and pepper to taste.

***DID YOU KNOW??? Olive oil is best RAW! When it smokes, and it does have a high smoking point, it turns into trans fat http://www.oprah.com/health/Nutrition-Facts-About-Olive-Oil-Health-Advice-from-Dr-Katz

- Then scoop out one third of an avocado and top with the top half of the bun!

Yum Yum!! You can make this your own..if you don't like mushrooms (you are crazy) you can saute up some onions or peppers. You can also make it an open-faced sandwich and save the other half of the bun for lunch the next day. Have fun...experiment!

What's It All About??

My blog is to show people that you can do anything. I am not a veteran in the fitness world...just a beginer. So exploring is my thing! I am reading all kinds of interesting books on different lifestyles. Right now I am reading 'The Kind Diet' by Alicia Silverstone. It is amazing! She is a vegan...so I am trying to incorporate some vegan eating into my day to day. So far not too bad, a little difficult. However if I can do it so can you.

I will be posting recipes I try and ones I create. Also posting some new workout ideas and things I am trying and really like. It is just an honest following of me exploring what is out there in the world of fitness and healthy eating. I am currently in the midst of getting certified as a personal trainer, and soon after that I will take a nutrition course. Please feel free to ask any questions...and if you want to know about any of the services I offer (personal training, lifestyle coaching) you can drop me a post or an e-mail!

In Love and Fitness...

Jessica

Love. Live. Fitness

Hello all of my avid followers!! Well as of right now there are none, but hopefully that will all change soon!

So let me tell you a little about Love. Live. Fitness. This is my small business at the moment...but I know it will EXPLODE!! What it means is simple...you must Love yourself first before you can truly Live your life to its fullest. We are achieving this unconditional love for ourselves through fitness and healthy eating.

So many people believe that to achieve true happiness from within, getting a great body and feeling fantastic is too hard and unattainable. It is if you think that way, that is for sure! That is why we need to really take a look at ourselves and realize that we deserve to enjoy life to its fullest everyday. That is why we must Love ourselves. Enough with the excuses...like my mother says, they are like noses, everyone has one. Lets come together and change our lives, and in turn change our world! You in????