Category Archives: fitblog

Coconut Medicine Balls?

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Another useful way I’ve been incorporating coconuts into my day:

Island medicine ball? Yes!

It looks silly, but it works! Lava rocks are great for doing squats and lunges with, too.

My latest fruit obsession is lilikoi, and I did a happy dance in the desert aisle of Island Naturals when I saw lilikoi cheesecake, brownies and… lilikoi chocolate mousse cake. I haven’t indulged in too many sweets since we’ve been here, with the exception of a bite here and there. When it comes to desserts, I want to make the splurge worth it.   The moment I saw that slice of cake,  I knew it was the one. Come to mama.

Oh, it was everything I hoped it would be. Another treat I picked up from the grocery store: taro rolls (Punalu’u Bake Shop bread is sold in most of the grocery stores. Yay!)

I’m definitely bringing home a few bags, along with traditional Hawaiian sweetbread rolls.

While grocery shopping the other day, we picked up local, organic tenderloin steaks from Island Naturals. Grass fed, organic beef is something you can’t pass up in Hawaii. It’s so, so good. I’m not much of a red meat eater, but sometimes I get an overwhelming craving for it. My mom-in-law is the same way.

Accompanying the grilled tenderloin steaks: caramelized onions, kale and clover sprout salad, broccoli and sliced salted tomatoes.

My new favourite way to enjoy iced coffee: Almond-Coconut Breeze and a splash of coconut rum. Goes down way too easy.

And lastly, our farmers market haul for the week:

2 bunches of dinosaur kale, 6 (!!!) heads of lettuce, 4 papayas, 2 huge bunches of apple-bananas, 2 large avocados, 5 limes, 3 star apples, 1 bag of sweet Maui onions, 1 bag of purple yams, green onion, cilantro, 2 pineapples, 1 bag of carrots, 2 cartons of eggs, 1 banana bread loaf: All organic, and local: Around $30.

We literally have no room left in the fridge. First world problems. Hawaii problems.

Pahoa

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There’s an abundance of local, organic, sustainably farmed food on the island, and I love that the people living here are so supportive of the ‘eat clean and eat local’ movement. Farmers markets take place nearly every day in various locations and the smaller scale grocery stores sell local produce, meat and dairy – even raw cheese!

It’s significantly less expensive to buy groceries from the local markets rather than a regular store selling imported goods. It seems like everyone is into wellness. Reason #234 why I fit in here.

A few days ago, Court and I stopped in Pahoa to visit a health food store, ‘Island Naturals’ and check out the towns vibe. A glimpse of downtown:

While we were at Island Naturals, we picked up a lunchbox to share from the hot salad bar.

Butternut squash lasagna, curried tofu, ono and chicken.

Oh look, tomatoes from ‘the’ farm. (The one we’re going to.) We bought a few and they were delicious. It’s been so nice eating garden fresh tomatoes again.

For such a small town, Pahoa has a ton of restaurants – Thai, Mexican, Italian, Japanese, etc. I’m hoping we can sample a little of everything at each one over the next few weeks. I’ve got my eye on that Mexican place first!

‘Anytime’ Banana Split

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The only thing missing from this banana split is the 3240923 calories. Suitable for breakfast, a snack or  dessert!

It’s a good thing my husband wasn’t home when I made this, otherwise I think we would’ve fought to the death over it. 
‘Anytime’ Banana Split
Serves 1. Unless you want to share. You shouldn’t though. 
1 banana sliced in half
1 can chilled coconut milk (full fat only)
Toppings:
1/3 cup oats
1tbsp dried cherries
1 tbsp hemp hearts
dash of cinnamon
Plus any additional toppings – coconut and pineapple chunks are always good. Finished with a light drizzle of melted chocolate. Ohh yes. 
Open the can of chilled coconut milk and scoop out the cream into a large bowl. Beat with a hand mixer until thick. 
Spoon whipped cream onto the banana, then pile your toppings on. Don’t forget the cherry!
Please live in my stomach forever. Pretty please with a cherry on top.
Truth be told – I’ve never had a banana split from a restaurant before. Quick – someone make this and tell me if it’s comparable. 

Homemade Luna Bars

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Of all the ‘snack’ bars I’ve tried, Lunas are my first pick for a ‘dessert’ type of bar. My husband actually introduced me to them. A couple years ago while we were waiting to board a flight,  I sent him on a mission to find some relatively healthy airport snacks. He came back with a mango smoothie from Jamba Juice, a bag of mixed nuts and two Lemon Zest Luna bars. “I tried to find snacks that didn’t have too much added sugar, dear” he explained.  He’s a good guy.

I took a few sips of the mango smoothie and nearly threw up. I’m a nervous traveller.

Nowadays when travelling, I stash a couple Ativan Luna bars in my carry-on.  As much as I love White Chocolate Macadamia and Peppermint Stick, the ingredient list is kind of sketchy… and long. So, naturally I made a copycat homemade version.

Lightly grease a small baking dish and set aside.

3 cups Nature’s Path Crispy Brown Rice cereal
2 scoops protein powder (I use organic brown rice protein)
1/2 tsp salt

1/3 cup brown rice syrup
1/3 cup almond butter
1/3 cup peanut butter
1 tsp vanilla

1 cup chocolate chips (Enjoy Life is my go-to brand), set aside

Stir the first three ingredients together (in a glass bowl).

In a saucepan on low heat, thoroughly heat brown rice syrup until it starts to bubble. Stir in nut butters and vanilla. Keep stirring until it’s smooth and creamy. Remove from heat and immediately pour it into the cereal. Mix until combined, then firmly press cereal into the baking dish and smooth the top.

Melt the chocolate chips (either in the microwave or stovetop) ensuring it doesn’t burn. Pour melted chocolate into the cereal, and place the dish into the fridge to set for about an hour.

Seriously. I could live on these.

What’s your favourite snack bar?  Aside from Luna bars, my favourite ‘clean eating’ bar is Francine’s Finest “Super Bars”. They’re raw, vegetarian and only 120 calories per bar.

Hawaiian Pancakes

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Lets take a moment to reflect on some long-forgotten summertime beverages:

Creamy iced coffee

An ice cold coconut purchased from a roadside fruit stand
Fresh strawberry-blackberry basil martinis
Skinny margaritas – which taste even better served poolside in Las Vegas
Lava Flow (pina colada blended with strawberries) 
Frosty mugs brimming with Rickard’s White
Mango daiquiris served with a bowl of lychee 
I even kind of miss this syrupy, type two diabetes infused Eiffel Tower margarita: 

No I don’t. I am never ordering one of those again.

I incorporated some tropical flavours into this mornings breakfast – every little distraction from winter helps, right?

Hawaiian Pancake – For One

1/2 cup oats
2 tbsp hemp hearts
1 scoop protein powder
2 tsp shredded coconut
pinch of salt
1/8 tsp baking powder

In a separate bowl, whisk together:
1/4 cup egg whites or a “flax egg” (1 tbsp ground flax + 3 tbsp water. Let mixture sit for a few minutes to thicken)
1/4 cup non dairy milk
1/4 banana, mashed with a fork
1/2 tsp vanilla

Toppings:
chopped pineapple
banana slices
coconut cream (canned)

Add dry to wet, add more liquid to thin it out if necessary.

Preheat a non-stick frying pan over medium heat, melt 1/2 tbsp coconut oil (or oil/butter alternative) in pan. Pour in oat mixture, cook for approximately 4-5 minutes on each side until golden, flipping once. Top with fresh fruit and a drizzle of coconut cream.  Tastes just like a golden ray of Hawaiian sunshine.

Something to think about: Do you find yourself feeling irritable, frustrated and cooped up during the winter? Those feelings are inevitable, but try making an effort to stay active. Exercise is a natural anti-depressant and it can significantly increase your immunity against cold and flu viruses.
I’ve been taking advantage of the free drop-in classes at my gym and it’s done wonders for my emotional well-being (and abs!)

Cranberry Cashew Protein Muffins

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After Christmas, I spent two nights in Waterton. Because the dining options are limited during the winter and I have “dietary preferences and limitations” (read: I’m a new age healthy-living weirdo) I brought  some mini meals and snacks. Actually, it was a random assortment of food:  jars of peanut and almond butter, cereal, spinach, clementines, bananas, three tins of David’s tea, hard boiled eggs, smoked salmon, rice crackers, Luna bars and almond milk.

Oh, and these mini Cranberry Cashew Protein Muffins.
(vegan & gluten-free)

Preheat oven to 350F, lightly coat a muffin pan.

In a bowl or mixer, combine:

1 cup quick oats (for gluten-free, ensure they are uncontaminated)
1 cup oat flour (blend regular oats in a food processor)
2 tbsp protein powder (I use organic brown rice protein)
2 tsp baking powder
1/2 tsp cinnamon
Whisk together above ingredients.

In a separate bowl, whisk:

1 cup non-dairy milk
1 ‘flax egg’ (1 tbsp ground flax + 3 tbsp water) or 1 egg
2 tbsp unsweetened applesauce
1 tbsp coconut oil, melted (or alternative oil/butter)
1 tsp vanilla
sweetener, if desired

2 handfuls raw cashews, set aside
handful of dried cranberries, set aside

Add dry to wet, then stir in cranberries and cashews. Pour into muffin tins until 3/4 full and bake for 15 minutes or until a toothpick comes out clean.

Believe it or not, I put all of my food to good use in Waterton. I made protein-packed breakfasts like this:

To fuel this:

Snowshoeing! But more on that later…

Do you pack food when you travel? I rarely leave home without peanut butter. I’m so weird.

Berry Muffin Protein Oats

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Some favourite meals and snacks from the week:

Shrimp Burrito Bowls:

I prepped most of this before going to a class at the gym the other night, and when we came home, all we had to do was quickly reheat it in a frying pan and cook the shrimp.

In the mix:

spinach
spicy brown rice
corn
black beans
tomato
lime zested shrimp
avocado
Tabasco sauce

My hungry muscles were very pleased.

Toast (gluten free) with crunchy peanut butter and banana slices.  I always crave this snack after a long run.

Chocolate chia seed pudding. I mixed 3 tbsp chia seeds, 1/2 cup almond milk, 1 tbsp cocoa and a few chocolate chips, then let it sit in the fridge to thicken for a few hours.

Important Announcement: Zico chocolate coconut water is the “new” Silk dark chocolate almond milk. I used to wrinkle my nose at this flavour assuming coconut water + chocolate would be gross, but I was very, very wrong.

Black bean, zucchini and sweet potato enchiladas topped with enchilada sauce and creamy avocado. Mexican food is my favourite… I love warm, gooey, spicy food.

“Berry Muffin” protein oats.  In the mix:

1/2 cup oats, cooked in water, then add:
1/2 cup almond milk
1 cup blackberries and blueberries (I still have frozen BC fruit in my freezer from the summer!)
2 scoops brown rice protein powder
1 tbsp chia seeds
1/2 tsp cinnamon
drizzle of coconut cream

I made some healthy anti-oxidant brownies too – recipe coming soon!

And, I leave you with this image of Akaka Falls on the Big Island. I can’t wait to experience this hike.

Vanilla Almond Breakfast Pudding

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Since breaking out of my breakfast rut, I’ve been eating some interesting (yet delicious) creations. I’ve been nourishing my body with a lot of green smoothies, and my energy levels have been through the roof!  

My two favourite smoothies last week:
‘Vanilla Cake Batter’:
  • 1 large handful kale
  • 1 large handful spinach
  • 1/2 frozen banana
  • 1/2 frozen avocado
  • 1 cup unsweetened vanilla almond milk
  • handful of ice cubes
  • 1/2 tbsp chia seed
  • 1/2 tbsp flaxmeal 
  • 2 scoops vanilla flavoured brown rice protein
  • 1 tsp matcha green tea 
It’s all about the avocado in this smoothie – ultra thick, cool and creamy. 
‘Chocolate Peanut Butter’: 
  • 2 large handfuls spinach
  • handful of ice cubes
  • 1 frozen banana
  • 2 tbsp cocoa powder
  • 2 scoops brown rice protein
  • 2 tbsp peanut flour (or 1 tbsp peanut butter)
  • 1 cup unsweetened vanilla almond milk
  • 1 tbsp chia seeds
  • 1 tsp matcha green tea 
Aside from smoothies, I made vanilla-almond breakfast pudding using leftover brown rice. In a saucepan on medium-low, whisk:
  • 2 cups unsweetened almond milk
  • 1 tbsp almond butter
  • 1 tsp vanilla extract 
  • 1/2 tbsp brown sugar
  • dash of cinnamon
Stir in the rice, and heat thoroughly. For a extra protein, try stirring in your favourite protein supplement. Optional: top with dried fruit (I like apricots) and/or nuts.

What do you usually eat for breakfast? Do you ever feel like you’re stuck in a food rut? Also, if you have any smoothie recipes to share, send them my way! 

His & Her Lasagna

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Court makes amazing bison lasagna. On the rare occasion that I develop a craving for red meat, it’s one of my go-to dishes.  I requested he make it for New Years eve dinner, and we invited my parents over to join us. A few days before, I was in Waterton and ate elk, bison and yak, so I wasn’t really feeling more bison by the time I got home.

“Will you make me a veggie lasagna? Pleeeeeeeeaaaaaase? With Daiya?!” I pleaded. 

Court made a bunch of grumbling (Jeff Bridges) noises before agreeing. Such is married life. 
Bison Lasagna – “His”


Ingredients:
1 pkg oven-ready whole wheat lasagna noodles
1 pkg ground bison
2 cups grated mozzarella 
2 cups cottage cheese  mixed with: 1 egg, beaten + pinch of nutmeg
1 cup spinach, chopped
1/2 red onion, diced
Tomato sauce:
2 cups tomato sauce 
2 tbsp oregano
2 tbsp  basil
1 tsp cumin
pinch of sugar 
salt & pepper, to taste
Preaheat oven to 375F
Heat frying pan on high, with 1 tsp minced garlic. Sear bison for approximately 1-2 minutes, ensuring it doesn’t cook past rare. Remove from heat, and season with salt & pepper. 
Spread a thin layer of tomato sauce on the bottom of baking dish, followed by noodles – slightly overlapping. Spoon 1/3 of tomato sauce, followed by a handful of spinach, half the bison and half the cottage cheese mixture. Repeat. Top with mozzarella and garnish with fresh (or dried) basil and oregano.
Tomato sauce: 
2 cups tomato sauce
2 tbsp basil
2 tbsp oregano
1 tsp cumin
1/2 tsp minced garlic
salt & pepper, to taste
pinch of sugar 
Cover baking dish with tinfoil and bake for 45 minutes. 
Veggie Lasagna – “Hers”
gluten-free & dairy-free



1 pkg oven ready brown rice lasagna noodles
1 pkg Daiya “mozza cheese”
2 cups spinach, chopped
1 small zucchini, chopped 
1 pkg crimini mushrooms, chopped
1 large carrot, grated
1/2 red onion, diced
Tomato sauce: 
2 cups tomato sauce, seasoned with:
2 tbsp basil
2 tbsp oregano
1/2 tsp minced garlic
pinch of sugar 
salt & pepper, to taste

Preheat oven to 375F

Spread a thin layer of tomato sauce along the bottom of baking dish, followed by noodles, slightly overlapping. Spoon 1/3 of the tomato sauce over noodles, followed by a handful of spinach and half of the mixed veggies. Repeat. Sprinkle Daiya on top and garnish with fresh (or dried) basil and oregano. 
Cover lasagna with tinfoil, and bake for 45 minutes. 
The secret to perfect lasagna is to pre-cook it (preferably the day before, or at least 4 hours) then reheat it, uncovered. It gives the dish a chance to set and ‘soak up’ all the moisture from cooking the first time around. This way, it doesn’t turn into a sloppy mess once you remove it from the pan.  
My Mom brought over french bread with her homemade garlic butter. I’ll admit, I was slightly jealous.  My piece of brown rice bread with olive oil and garlic looked pretty pathetic in compared to everyone else’s thick, crispy butter drenched slices. I drowned my feelings of envy in red wine.

Skinny Chocolate Chip Muffins

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Court and I are heading to the mountains soon, and since restaurants are scarce this time of year (especially if you have dietary preferences), I’m playing it safe and bringing some healthy snacks and meal options.

I got a mini muffin pan for Christmas – perfect for baking ‘travel sized’ muffins! I made two varieties: cinnamon raisin walnut (boring, I know) and dark chocolate chip. We accidentally ate ALL of them for dessert last night and again for breakfast this morning.

‘Skinny’ Chocolate Chip Muffins (no one cares about the raisin-walnut muffins, right?)
Makes 30 mini muffins or about 12 regular size

Preheat oven to 350F, lightly grease a muffin pan

Mix together:
1 cup quick oats
1 cup buckwheat or all purpose flour (I used Bobs Red Mill Gluten Free Pancake Mix – AMAZING! It makes them light and fluffy)
2 tsp baking powder
1/2 tsp cinnamon
pinch of salt

In a separate bowl, whisk together:
1 cup non-dairy unsweetened milk
1 egg
2 tbsp unsweetened applesauce
1 tbsp coconut oil, melted (or butter)
1 tsp vanilla

Add dry to wet, then stir in a couple handfuls of chocolate chips. You can even get crazy like I did and mix raisins, chocolate and walnuts together. Living on the edge.

Spoon into muffin tins until 3/4 full, bake for 12-15 minutes or until a toothpick comes out clean. And now, I’m off to the kitchen to bake another batch before our trip!

Did you do any Boxing Day shopping? I shopped online from the safety of my couch. I exchanged a pair of sunnies Court gave me for Christmas for some Lululemon gear:

Plus a really cute dress for my upcoming trip to Hawaii: