Ahhhh Blueberries!!! Ahhh Superfoods!

I am trying to experiment with new foods and teach everyone about different superfoods that are becoming more common place in the market. 

First up we have CHIA PUDDING! I was in a jam for an on-the-go snack last week while rushing around and picked up a pudding from Live Market. It was great, but $4 (seen them go for up to $7). I thought I had to try this myself. So off to bulk barn I went...
I wanted to try something different so I used kefir instead of almond or coconut milk (and that was all I had in the fridge). I left it over night...
 It was actually pretty gross as suspected. Too tangy and tart, and I understand why all of the recipes that I found had some form of sweetness added. It became amazing  I added frozen blueberries and Splenda. I love the texture of half melted berries. Any berry will, or apples, pears, dates, etc.
You can try maple syrup or agave if you prefer. This will be a regular snack for me. All you need to do is soak 1/3 cup of seeds in 1.5 cups of liquid overnight.
Chia is in the mint family and is rich in omega three fatty acids. It is rich in b vitamins, iron, calcium, magnesium, phosphorus and zinc.
Be aware that there may be an increased risk of bleeding in those taking anticoagulants so avoid chia if that's the case.

The second recipe is my clients recipe for a Blueberry Protein Shake. Thanks Miss Penny for the tips!

2/3 cup frozen blueberries
1/2 banana (sometimes I use less, she has used avocado as well)
1/2 cup coconut/almond milk (she uses just almond, I prefer the combo. Have also used kefir)...
dash cinnamon chocolate chili powder (I used a bit of pumpkin pie spice and chili flakes as I don't have the choco chili)
optional- dash chia or ground flax or hemp hearts
1 scoop protein powder

2008 salad

      I "invented" this salad back in 2008 (before quinoa was popular) and am still not sick of the flavour combination. Quinoa is a complete protein, but is mostly carbohydrate, so do be careful with portion sizes. There are about 111 kcal per half cup (which is a serving) 4g protein and 20 g carbohydrate. It is a good source of magnesium, phosphorus and manganese. When combined with avocado, spinach, shrimp this dish a nutritional powerhouse.
         This version is cooked in chicken stock, green onions, shallots, and garlic. It has an avocado lime dressing and cucumber, corn, and peppers. I've cooked the quinoa and added the veggies to the same pot. You can add canned salmon and only need one pot for the whole meal prep. Experiment with chicken, soy  edamame for an asian inspired dish or olives, feta, roasted peppers and fish for a Mediterranean feel. Switch the herbs up as well, I've done mint with feta and loved it. As I mentioned, this is for a higher carbohydrate day for those really trying to lean out. For the average person it is a healthier everyday meal choice. It will do well a few days in the fridge as well.

Gourmet 2014 version, my bf is a bit more gourmet than most

Get Lean Tip of the Day:
Plan your workout ahead of time. Look at your schedule and see where you can fit in your activity. I'm always sure to tell everyone I know that I need to do a workout so that I'm accountable. I tell the bf when I need to leave and he gives me shit if I make excuses and it gets me out the door. Another great way to get a workout in is to look at a pile of laundry or dishes. Working out is more fun than housework IMHO. Sitting around the house in a bathing suit or crop top is a great way to get one motivated and get one to stop snacking (I'm partially kidding here...partially).

Here are some more great links for healthy quinoa recipes http://www.cookinglight.com/food/recipe-finder/cooking-with-quinoa I believe quinoa is getting overplayed these days so don't forget about other great grains like teff, bulgar, and buckwheat.
Train hard and eat lean my friends. Even if your day isn't  100% on track, don't fall prey to black and white thinking. Get back on the horse, and back on track. If you overeat think of it as extra fuel for an intense workout and hit the cardio for an extra 20 minutes. Don't let a small slip lead to a great disaster.

This is how I would eat it...pre shrimp photo

new favourite condiment

      I had the pleasure of being invited for lunch at a client of mine's after her session. She had made the famous curry which she had been raving about, and I had been dying to try for over a year. It was soooooo good that I got the recipe and decided I needed to make it ASAP, like hours later. Now if you know me, you know that I rarely cook.  This delicious vegan stew was taken from Canadian Livings "best recipes ever" Get it here.

What I love about it:
1. It takes a cutting board and a dutch oven. That is it. Which means few dishes! Huge selling point (I don't mind cooking, it's the dishes I loathe).
2. It's cheap! I got all of the ingredients (minus the PB which I had and substituted for cashew butter) for $20! I believe this serves waaaay more than 4-6 servings, probably 8-10.
3. Its healthy. Full of fiber, vitamins, minerals, and healthy fats. You probably get 4 servings of veggies in one bowl.

looks so 80's! But soo good

4. It's healing! I got minced ginger/garlic/and chili and used this in the dish, along with Patak's curry. Lots of antioxidants and anti bacterials.
5. It is versatile. You can switch up the veggies, serve over meat, add shrimp or tofu, serve as a gravy, stew

        It's that time of year again....competition preparation time. AKA dieting. Now some people think of diet as a four letter word (you know what I mean). I think of it as time to be dedicated and disciplined enough to make myself as healthy as possible. It's no secret that eating clean unprocessed foods, and maintaining a lower calorie diet is the best for longevity. However, life is not worth living without some enjoyment and decadence.
        Anyone that knows me knows that I struggle with portion sizes, a love of wine, and a frozen yogurt addiction. So the next 11 weeks I will document my competition preparation and provide you all with some healthy recipes that are both nutritious and delicious.

Low Carb Tuna Salad Wraps
2 chopped scallions
3 cans tuna
1 lime juiced
1/2 green pepper thinly diced
1 tbsp siracha sauce
3 tbsp mayo
3 tbsp fresh chopped cilantro (substitute parsley if desired)
2 slices tomato
1 tsp pepper
pinch salt

The first time I tried these I was blown away. The cliantro and siracha go so well together. Mix the ingredients above, except the tomato which is sliced. Take a collard lettuce leaf or iceburg leaf and place about 1/3-1/2 cup tuna mixture in the lettuce leaf. Add sliced tomato (these are even better with cheese, but this is a no-no at this point) and roll up and enjoy. Serve two to three rolls per person. The recipe should serve 3-4 people and has 15g of protein minimum. You can add cucumbers and experiment with flavours.

The weight loss tips:

• Be hungry! I can tell I'm doing things right when the hunger comes along. You should be hungry between meals, but don't starve for too long! Fill yourself up with high fiber, healthy fats, and protein to keep yourself nourished. Hunger is uncomfortable, but worth it. It means that you are burning fat and your stomach is emptied. This is great for your hormones and insulin levels.
• Do something every single day! Even if it is walking 30-40 minutes a day, do what you can based on your injury level. Weight training 3 days a week and cardio training 4 days is optimal, but anything is better than nothing.
• Swap out bread for lettuce wraps. Don't double carb! If you are having pasta have whole grain, high fiber, watch your portion sizes and do not have garlic bread on the side!
• Up that fiber! Minimum 30g will keep you full and regular. Try Quest bars and Fiber one cereal, and green vegetables like kale, broccoli, and fennel, or potato skins.
• Push yourself. If your workout is easy, chances are it's not doing much to really sculpt your body. Especially doing cardio, push beyond your comfort zone. Working with a buddy or class may help you achieve this. I wanted to quit so many times during my last run, but challenging yourself is the best way to see results and improve your cardiovascular health. If you are older, have heart issues or other health issues consult your doctor
• Eat mindfully and slowly!