Tag Archives: nutrition

Friday Fitness Q&A

I can’t remember where I found this fitness q&a, but since I don’t have any new recipes to share, I’m just going to ramble on about fitness. I LOVE living an active lifestyle. I’m most authentic when I’m in nature – running, walking, hiking, biking, or taking a nap on my yoga mat. It isn’t just about aesthetics for me. Well, at one time it was – in my late teens/early 20s. I thought going to the gym was just something we were all ‘supposed’ to do – like recycling, going to church and getting a yearly physical. I think my longest workouts were maybe 20 minutes, and consisted of walking at a zero incline on the treadmill while reading celebrity gossip magazines. Hahaha.

It wasn’t until a few years later that I started running as a coping mechanism for stress and everything snowballed from there. Suddenly, I became interested in eating healthier and learning more about the human body. I ditched my subscription to Glamour and signed up for Runners World. Nikes became the new “it” shoe in my world. My spirit was beginning to flourish too – and it was through running that I really started to know myself and what I was capable of.

Exercise is a tool that I use to connect with… the bigger picture. It’s taught me HOW to live in the present moment. Last summer, I was struggling up a hill on a bike ride. I kept saying to myself, “don’t look ahead, just stay focused on where you are right now – one push at a time!” it was that little mantra that kept me going – it was difficult, uncomfortable and I wanted to give up, but I made it up the hill.

I try to remember that lesson when I start to feel stuck or overwhelmed in my regular life. Ok, now lets talk fit gear!

I

1. Five fitness items I can’t live without:

yoga mat
10lb hand weights
foam roller
good music
epsom salts

2. Favorite pre-workout snack/meal:

a spoonful or two of almond butter or an egg – if I’m running. Otherwise, I just workout between meals.

3. Favorite post-work out snack/meal:

a green smoothie, or a huge salad with chicken, salsa, hot sauce, cheese, etc.

However, on hot, summer hiking days in Waterton, I have an ice cold Rickards + a hot dog and sweet potato fries from Wieners of Waterton. Next time you’re in the park – EAT THERE! Their hot dogs aren’t frankenfood either – locally made, and without fillers, chemicals, etc. Even their buns are homemade! I get the “gluten free” hot dog, which is wrapped in romaine leaves. Also, I highly recommend getting your *own* order of fries, as they’re seriously addicting and you won’t want to share. Remember when this used to be a healthy living blog? Me neither.

4. On my fitness bucket list:

-climbing Crowsnest Mtn – this summer

Crowsnest Mountain

-yoga/surf retreat with girlfriends in Costa Rica or Mexico (my dream!!!)

-destination half marathon (Hawaii would be awesome because it’s not too hot)

-Waterton-Glacier National Park 100 mile relay

-hiking Kauai’s Na Pali coast (three years later, Court is still raving about it)

Lets just say I want to do EVERYTHING. Especially if it involves running along scenic roads, climbing rocks or swimming in the sea.

Hiking to Crypt Lake, in Waterton Lakes National Park

5. Must-have tech tools:

-high quality ear buds
-Run Keeper app, for tracking distance & pace
-ipad, to read magazines while stuck on the dreadmill (I walk at a 10 incline now, haha)

6. Top exercise gear:

-anything lululemon

-Old Navy compression crops (they will change your life)

-Nike Free Runs – I run, walk & cross train in them. BEST SHOE EVER! I highly recommend them.

-Non-slip head bands – I only have lululemon bands, but I’ve heard great things about Bic Bands too! (I haven’t seen them for sale in Canada… or maybe I’m just blind. Probably just blind.)

I don’t have a gym membership, so I use a set of stairs at a parkade near my house

7. Motivational Mantra

I find making mini goals helps me to push through the mental barriers – I’ll promise myself that if I make it to “x” landmark, I’ll walk, but by the time I get there, I’m fine.

8. Next big exercise goal:

Climbing Crowsnest Mountain – 12km total, some scrambling, with an elevation gain of 1100m.

9. Favorite cardio exercise:

RUNNING. It’s my meditation.

10. Favorite strength move:

Lunge + bicep curl
Squat + overhead press
Garden-clawing weeds from the garden – best full body workout ever!
Carrying a backpack full of food, ice and water up mountains

Tell me…

What ‘life lessons’ has fitness taught you?

Where do you feel most ‘at home’ and authentic?

Mint Chocolate Smoothie

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So, this happened.

My finger was crushed to death in a piece of machinery! This is why I’m afraid of any appliance that isn’t a flat iron or blender. Don’t even get me started on BBQ’s – they are one of my greatest fears! I always get the sense they’re going to explode if I attempt to ignite it. Or stand too close.

Man, did it hurt! At first I was in shock, and then I realized I wanted/needed a morphine drip to take the edge off.

The bad: there were no ice packs or ice on hand
The good: it had snowed that morning, so I stuck my hand into a mug of snow! Hahaha Oh, Canada…

That little mishap was perfect timing though, because it occurred right before I was on my way to the Dr. Talk about killing two birds with one stone, hey?

The day took a turn for the better. I got into my pjs at 3pm and took a nap on the couch with the cat. I never nap, and it felt so good to sneak in some extra Z’s. Weird observation – you don’t feel pain when you sleep. But the second you wake up… look out!

Court made me a cozy comfort dinner, we watched Dinosaurs (you heard me) and then I went to bed at 8pm.

Green beans, cauli mash, and underneath that pile of brown is braised chicken thighs with tomatillo, sweet onion and jalapeño. Mmm.

When I woke up on Tuesday, felt like a brand new lady. To celebrate (I guess), I treated myself to a chocolately breakfast. Don’t mind if I do.

Mint Chocolate Smoothie

BIG handful of spinach
handful of fresh mint leaves
1 small frozen banana
1/2 small frozen avocado (fresh works too)
1-2 heaping tablespoons cacao powder (or cocoa)
tiny pinch of salt
just enough coconut milk to get things moving
optional: ice (I’m weird and ‘water’ my smoothies down with cucumber)
I also add my supplements

Blend and serve in a wine glass? What, you don’t? I’m actually trying to distract you from the horrific color. Also, note that the garnish is actually basil and not fresh mint. Deception is my middle name.

Random questions of the day (inspired by my Q&A journal)

Where do you feel most at home? Nature -the mountains and the beach!

What colors are you wearing? Black & mint

A chore you ignored today ______ Wiping dried toothpaste out of the bathroom sink

Grain-Free Banana Nut Bread

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… and almost no added sugar, too! I’ve been working on a grain-free banana bread for a few weeks now, and the recipe is finally ready to share. Since I started making my own almond milk, I have a ton of leftover almond meal to use up. I’ve been using it to make ‘battered’ onion rings, crusted fish, cookies (which failed miserably), ‘tart’ shells and my new favorite, banana nut bread.

If you haven’t baked with almond meal (or flour – they can be used interchangeably) here’s what you need to know:

-you can make your own ‘meal’ by pulsing almonds in a food processor until they’re fine and crumbly OR save the leftover pulp from almond milk
-conventional baking rules/ratios don’t apply – especially with baking soda. So many salty mistakes…
-this is not a ‘light and fluffy’ loaf – it’s dense, hearty and DELICIOUS!
-I ate a little over half the loaf for breakfast on Sunday morning…. then ate the rest for dessert later on. #FatFluential

Ingredients/Directions

Preheat oven to 350F

1 1/2 cups almond meal
1/4 cup coconut flour, sifted
1/4 cup unsweetened shredded coconut
1/4 cup crushed walnuts
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon baking soda
pinch of salt

Stir the above ingredients together.

In a stand mixer or bowl, combine:

2 medium ripe bananas, mashed (tip: squish the bananas while they’re still in the peel for easier handling)
1 egg, lightly whisked or 1 ‘flax egg’ (1 tablespoon ground flax seed + 3 tablespoons water – allow to thicken before using)
2 tablespoons pure maple syrup
2 heaping tablespoons virgin coconut oil, melted
1 tsp pure vanilla extract

Add dry to wet, and mix well. The ‘batter’ will have a slightly crumbly appearance – that’s normal.
Grease a loaf pan with coconut oil or butter. Add mixture and press into the pan. Smooth the top.

Bake for 35-40 minutes. Allow loaf to cool completely before slicing into squares.

Serve with with generous smear of almond butter or organic, salted butter and a mug of hot coffee or tea. Let me know if you polish off the entire thing in one day, too.

What are some of your favorite ways to use almond meal?

What kitchen appliance or accessory could you not live without? My food processor!!! I would die a horrible, lonely death without it. I’m also a huge fan of this mixing bowl/cup set I found at Winners for half price. I’ve been wanting this set since ~~before I was born~~ for a while and it’s finally found a place in my kitchen. Colors make me a better cook.

Ok, one final almond butter shot!

*swoon*

Coming later this week:

Mint Chocolate Smoothie

Bison/Beef Cabbage Roll Casserole

My Latest Addiction: Vanilla Almond Butter

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“Whenever you’re in the kitchen and it’s quiet, I know you’re eating nut butter.”

Does my husband know me well, or what? We have spent many nights together in the kitchen, quietly snacking on our respective butters. He’s a peanut butter guy. I’m an almond butter girl.

Are we in agreement that a spoon + almond butter is the best snack ever/all you really need in life?

It’s like the crack-cocaine synapses in my brain start firing when I even look at a jar of it. Almonds in their natural state? Meh. Almonds ground into butter? WHOA. Look out.

And, have you ever noticed how your voice changes when you make an almond butter statement? (No? Just me?) For example, I do this thing where I raise my spoon in the air and loudly proclaim, “I.LOVE.NUT.BUTTER.” Like I’m taking a stand against…not eating almond butter? Court does it too. We turn into savages. Sometimes he says really embarrassing statements such as, “I’m nutty for nut butter!” and then I know he’s gone too far. Backing away slowly…

Now, imagine taking almond butter to a whole new level of awesome by adding in vanilla bean, cinnamon and salt. Uh huh. Now we’re talkin.

If you haven’t made homemade nut butter before here’s what you need to know:

A food processor or high powered blender such as a Blendtec, Vitamix, etc is required. If your blender can’t even crush ice properly (or in a timely fashion) don’t attempt it.

Natural, unroasted almonds is what we’re working with. It’s best to avoid roasted almonds, as they’re heated at high temperatures with unhealthy oils that are extremely high in Omega 6s. Most of us already get too many Omega 6′s in our diets which create inflammation within the body. Instead, we’re going to add our own oil: organic flax or extra virgin olive oil.

Ingredients:
3 cups almonds
1/4 cup + 1 tbsp flax oil (or evoo, or a combination of both)
1 vanilla bean (or 1 tsp pure vanilla extract)
1/2 tsp cinnamon
salt, to taste

Blend, blend, blend until it’s smooth, with multiple ‘taste testing’ along the way.

Another favorite almond butter snack:

Roasted sweet potato fries + a big scoop of the good stuff. They’re a match made in heaven!

Do you make your own nut or seed butters?

Also, todays question from ”Q&A A Day” journal asks ” ____ made you laugh today”
I haven’t laughed yet. (It’s 6am) Tell me your answer.

Cauliflower ‘Fried Rice’ + Baked Ginger Salmon

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Remember when cauliflower ‘mashed potatoes’ were all the rage? Have you tried cauliflower ‘rice’ yet? It’s one of the latest trends floating around the food blog world and I’m in love. I wasn’t sure how this recipe would fly with Court as he doesn’t really like cauliflower, but he loved it. He kept saying, “I can’t believe this is cauliflower!”

I’ve been using it in stir fry dishes or as sushi ‘rice’ for nori hand rolls or sashimi bowls. In case you’re wondering, ”Why not just use rice?” My answer is, it’s more nutritious and adds variety, it cooks faster and we prefer to keep our grain consumption to a minimum. If you’d rather have rice, that’s cool.

Cauliflower Fried Rice & Baked Ginger Salmon
Serves 2-4

Ingredients

4 ‘individual’ wild salmon fillet pieces (I buy the frozen 4 packs, usually from Costco or Save On)
1/2 cup tamari (or soy sauce)
1 garlic clove, minced
2 tbsp fresh grated ginger
dash of fresh ground pepper
1 small-medium sized head of cauliflower, pulsed in a food processor until it resembles rice
2 cups broccoli slaw
2 cups broccoli florets
1/4 cup chopped green onion
1/2 cup vegetable broth (or water)
2 tsp Chinese Five Spice
salt & pepper, to taste
2 tablespoons coconut oil, for cooking
optional: 1/4 cup sesame seeds

Directions:
Place the salmon into a baking dish with the tamari, garlic, ginger and pepper. Marinate overnight or at least one hour.

Preheat oven to 375F, place salmon fillets into a baking dish. Bake for 15-18 minutes.

Preheat a large frying pan with coconut oil and add the spices and green onion. Cook for 1 minute, then add the cauli rice, and broccoli florets. Stir. (Add a little more coconut oil if needed.) Add the broth, salt & pepper, cover with a lid and cook for approximately 12-15 minutes, or until the veggies are tender. Add the broccoli slaw and sesame seeds during the last 5 minutes of cooking.

What’s your favorite salmon (or fish) dish? Have you ever tried crispy salmon skin? I used to love cedar plank salmon, but Court ruined it for me when he tried to kill me last summer. He nearly succeeded! I don’t know if it was the ~~carcinogens~~ smoke from the bbq or oils in the cedar, but I felt sick while I was eating, then I projectile vomited. It tasted like cedar. I don’t know why I just told you that.

Loving Lately: Breakfast Edition

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We made it, friends!

Happy first day of spring!

Court and I have been high-fiving and awkward handshaking each other all week. For any new/ non-Canadian readers, here’s a visual of where I live.

Santa’s lair. (I wrote Satan at first! Also an accurate description.)

I think I can speak for nearly every northern climate inhabitant when I say that the arrival of spring brings a collective sense of relief and accomplishment with it. The winter months can be tough; I start to feel like my life is on hold and I just want to be outside. Even though I make the best of it by staying active in the gym and winter sports, I’m so ready to feel some sunshine on my skin.

Do you have any spring or summer plans in the works? Do tell…

It’s time for… Loving Lately: Breakfast Edition

1. EGGS: I have an addiction. Eggdiction? We get farm fresh deliveries from our friends farm and they’re unbelievably good. Happy hens = delicious and nutritious eggs. We return the favour by sending our fruit and veggie scraps to the farm for hen feed. We have a nice little giving and receiving cycle happening. My ultimate dream is to live on an acreage where we can grow and sell vegetables, raise hens and keep a pet goat or twelve. Goats are my favorite. I suppose I’m a modern hippie?

Egg scramble: sauteed bell peppers, sweet red onion, kale and mushrooms topped with goat cheddar and hot sauce.

Scrambled cheesy eggs with broccoli

2. Green Smoothies

Leafy greens (usually kale and spinach), frozen berries, almond milk, coconut oil

3. Berry-Chia Seed Cereal

When I’m not in an eggy mood, which isn’t very often, this is one of my go-to meals or snacks.

Antioxidant rich berries mixed with chia seeds, raw nuts and homemade vanilla bean almond milk = bliss in a bowl. I always feel so vibrant and energized after eating this. To save time, you can prepare it the night before, which will allow the chia seeds to plump and the flavours to meld. Berry flavoured almond milk is heavenly.

{Note: Chia seeds are high in soluble fibre which slows digestion and creates a sense of fullness. You can increase the amount of chia but proceed with caution – I find that I get bloated if I have more than 2 tablespoons at a time. I made the mistake of making this with 1/4 cup of seeds and my gut grew a massive food baby! If you’ve ever used psyllium husks… yeah… it’s like that.}

4. Coconut Flour Waffles

Topped with warm mango puree and coconut whipped cream

And lastly, some non-food love for Old Navy Active wear. Their compression crops and pullovers are ultra comfy. I actually prefer their compression crops over Wunder Unders. I know, you’re excited now. I am too! Try them!

Awkward thumbhole modelling.

Old Navy didn’t comp me with clothes or pay me to say this (they don’t even know I exist). I’m just passionate about quality workout gear, and part of my lifes mission is to tell everyone.

What are some of your must-have fitness pieces or brands?

What do you usually have for breakfast?

Are you celebrating the first day of spring?

My Favorite Protein Supplement: Raw Organic Whey

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Throughout my nutrition practicum, one of the most common questions I receive is, ’What kind of protein supplement should I be using?” This whole notion that we’re ‘supposed’ to use supplements has to go. The main reason? There are a ton of poor quality products on the market that can potentially cause more harm than good. We have to be very careful when it comes to selecting a product, and it can become overwhelming and time consuming. Most of these athletic supplements are marketed towards well-meaning people who simply believe they’re ‘doing the right thing.’ Some brands will try to distract the consumer with bold text and graphics, probably to shift attention away from the ingredient list. I sound like a conspiracy theorist, but unfortunately, it’s true.

In addition, we’re all unique and our dietary preferences and nutrient requirements vary, depending on the person. However, for those who prefer to include a protein supplement in their diet, a high quality whey protein is my first choice, with hemp in second place.

Purity is key, and I have a product recommendation, but before we get to the goods (and a recipe!) lets review the ingredient list in this popular “whey protein” I found for sale at a gym:

Artificial flavours, modified milk ingredients, GMO corn starch, glucose-fructose (high fructose corn syrup), vegetable oil, etc. This product gives me a serious case of the sads. I don’t know if I should laugh or rage. These types of products shouldn’t even exist, but sadly, they do.

Here’s what I personally use:

The ingredient list: “Organic whey protein concentrate – 80%” Perfect!

From their website:

“Whey protein is a complete protein and contains all of the essential amino acids that your body needs. It is also one of the most easily assimilated forms of protein for your body to digest and use. As we age, our bodies lose some ability to produce critical amino acids which are necessary for energy production and your immune system.*”

High quality, organic whey protein has been shown to:

Support immune system*
Increase energy and promote optimal metabolic rate*
Increase lean muscle mass & decrease body fat percentage*
Enhance glutathione production*
Support joint health*
Promote beneficial bacteria in the gut*

Good stuff, right? I’ve tried various whey protein powders in the past and they all upset my stomach. Raw Organic Whey doesn’t.

One of my favorite protein smoothies:

Huge handful of kale
Huge handful of spinach
1 cup frozen raspberries
Handful of fresh strawberries
1/4 cup Raw Organic Whey
Just enough unsweetened almond milk to get things moving
{Yields two small smoothies}

{Unless you have a stomach of steel, avoid combining starches (bananas) + protein together.}

So, at the end of the day, if you decide to incorporate some whey into your diet – go with a superior, *clean* supplement such as Raw Organic Whey. You can purchase it through their website. :D

Do you use any sports supplements? How often?
What kind of protein powder do you use in your smoothies, if any?

Coconut Matcha Waffle

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Hey, are you a tea drinker? If so, you’re in for a treat. I took the flavours of a matcha latte and turned it into a waffle. I know, *another waffle*, but I wanted to create a fun St. Patricks Day treat to go with all the Shamrock Shakes floating around the food blog world. (Canadians, do we even have shamrock shakes? Just green ~~maple syrup~~ beer, right?)

Also, my friend Jen owns a bakery and makes a killer green tea macaron, so basically I stole the idea from her. Thanks Jen! Don’t mind if I do….

Matcha is probably my favorite green tea – it’s mild, creamy and kind of sweet. Court thought I was out to lunch… breakfast? when I made this for him a few weekends ago, but it’s really not that strange. Matcha is used to create green tea ice cream and other confections, and you can find it at DavidsTea or Japanese grocery stores.

Ingredients:

2 tbsp coconut flour
2 tbsp unsweetened shredded coconut
1/2 tsp matcha green tea
2 eggs, beaten
1/4 cup milk of choice (I use almond)
1/2 tsp vanilla extract
1 tbsp virgin coconut oil or butter, for cooking
Directions:

Whisk the coconut flour, shredded coconut and matcha together (use a matcha brush if you have one), then add the eggs, milk and vanilla. Pour into a preheated waffle iron, or turn it into a pancake.

Toppings:
Canned full fat coconut milk (don’t go trying this with So Delicious – you’ll end up with a sad, soggy mess) Or coconut whipped cream.
Raw Manuka honey
Banana
Extra shredded coconut

{To keep it ‘sugar-free’, omit the honey and go easy on the bananas. You’re welcome/I know, I’m a genius. I have like, 40 Nobel prizes }

The green hue (post cooking) is kind of hard to see in the photo, but it’s there. Kind of. It’s green in spirit.

Since we’re on the topic of tea, have you checked out the new spring collection from Davids Tea?

(source)

The *new* flavours: Pom Tango, Honeydew Mate, Coconut Oolong (!!!), Daydreamer and Copabanana.

I’m so excited to try coconut oolong!

Also, if you’re mourning the loss of Cocomint Cream, their new tea of the month Coco-LemonThai is pretty amazing. Thumbs up!

What is your favorite tea?

What kinds of St Pattys Day themed treats are you making?

My Go-To Brain Power Smoothie

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When I’m not eating coconut flour waffles and eggs for breakfast, I’m enjoying chia strawberry ‘cereal’ or smoothies. Brain power smoothies! Banish mental fog and rev up metabolism with this energizing, anti-oxidant rich smoothie: packed with phytonutrients and essential fatty acids, you will feel super charged for hours.

Key Nutrients: Vitamins A, C, E, K, folate, manganese, magnesium, selenium. When it comes to nutrition, I like to think about overall cell health: the more nutrients we can incorporate into our diets, the better our cells can function, repair and rebuild. In the long run, it equates to overall improved immunity and vitality. One of the best ways to load up on micronutrients is with a smoothie. Just be mindful of the amount and types of fruit used: aim for low-glycemic fruits such as berries and stone fruits to keep insulin levels steady. In addition, pairing nutrient-dense vegetables and fruit with a decent amount of healthy fat provides some real staying power to keep hunger at bay, and assists with nutrient absorption.

Blend, drink up and… go go gadget brain!

It kind of reminds me of an almond butter & jam sandwich.

Of possible reading interest:

4 of Canada’s Healthiest Restaurants
7 Yoga Poses to Improve Digestion
Natural Wonder Beaches (Have you been to any of these? What’s the coolest beach you’ve been to?)

Portobello Mushroom Pizzas

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oh.

yes.

did.

Exciting, right? Little pizzas baked in portobello mushroom caps. I wasn’t sure if they’d turn out the first time around but man, were they delicious. I love it when that happens!

Portobello Mushroom Pizzas

Serves 1; Ready in 30 mins from prep to finish, and that includes making a homemade pizza sauce.

Preheat oven to 375F
Drizzle a baking sheet or pan with olive oil.

Ingredients/Directions

2 portobello mushrooms
1/2 cup pizza sauce (see below for a quick homemade version)
Toppings of choice (I used chopped spinach, sliced green olives, banana peppers and goat cheddar)
Italian seasoning

Remove the stems from mushrooms and gently scrape the gills out; place mushrooms into the pan. Spoon pizza sauce into each mushroom cap, followed by the toppings and a dash of Italian seasoning.

Bake for 20-22 minutes – the edges of the mushrooms should be soft and starting to wilt.

Homemade Pizza Sauce:
To save time, prepare in a blender or mini food processor.

1 398mL can tomato sauce
1 roasted garlic clove (or 1/4 tsp garlic powder)
2 tbsp diced red onion
6 kalamata olives
1/4 tsp paprika
dash of Italian seasoning
salt & pepper, to taste

I need to make an anchovy version of this ASAP. WHO ELSE LIKES ANCHOVIES?

…………….

Anyone?

I have a theory that people *think* they hate anchovies but only because they’ve never actually tried them. Kind of like sushi – everyone “hates” the idea of it, but it’s insanely delicious and ~~arguably~~ definitely the best food on the planet.

Mmm, sushi.

I’m daydreaming about California poke from Foodland….

I die.

Have you ever tried poke? (It’s Hawaii’s version of a seafood salad; there’s all different varieties)

What about sushi? Love it? Or does the idea of raw fish make your tastebuds sad? (I used to get mad at one of my friends when she’d suggest going for sushi, then she’d order yam rolls. Ok, not actually mad, but I’d give her a hard time. Now I’m the one ordering yam rolls – I’ve changed my ways.)

Also, have you ever shopped at Foodland? BEST STORE EVER. Well, most of them, anyway… The Waimea (Big Island) and Princeville (Kauai) locations are awesome!

Living Mint Green

a holistic living blog

Tag Archives: nutrition

Friday Fitness Q&A

Mint Chocolate Smoothie

Grain-Free Banana Nut Bread

My Latest Addiction: Vanilla Almond Butter

Cauliflower ‘Fried Rice’ + Baked Ginger Salmon

Loving Lately: Breakfast Edition

My Favorite Protein Supplement: Raw Organic Whey

Coconut Matcha Waffle

My Go-To Brain Power Smoothie

Portobello Mushroom Pizzas

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