Tag Archives: smoothies

Loving Lately: Breakfast Edition

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

9 Replies

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?

Summer & Winter Personalities + Two Smoothies That Will Rock Your World

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Confession: I like drinking…eating(?) my smoothies with a spoon.

Generally, winter isn’t an appealing time for smoothies, but during the summer months, they’re a staple meal in my diet: easy to digest and filled with nutrients that nourish our summer bodies and spirits. Wait, what?

One of the most interesting topics I’ve covered in my nutrition studies is how nature provides us with the appropriate foods at certain times of the year. During the winter months, we tend to be at rest: introverted with increased self awareness. It’s a time of re-grounding. Think about the the foods that are available at this time: root vegetables that grow downwards into the ground; closer to the Earth.

In the summer months, we naturally gravitate towards eating plants that grow upwards, out of the ground and towards the sun. Our summer personalities reflect the same characteristics: outgoing, carefree and expansive. Eating a pineapple in January just doesn’t have the same appeal as eating it in July. (Unless you’re in Hawaii where it’s summer year round) Isn’t nature fascinating?

If this sounds crazy, or like I’m out to lunch, try eating seasonally for a few weeks and see if you notice a shift in your energy balance. You can be as strict as you’d like and there are no rules, just guidelines. It ultimately depends on where you live and what produce is available. The experience should be fun, exciting and is intended to bring self-awareness into your life. Again, it’s not something I’m super-strict about, but instead, mindful of. I eat bananas year round, and my freezer is stocked with summer fruit for when a smoothie mood strikes.

Two current favourite recipes:

Strawberry Banana Kale:

1/2 frozen banana
1.5 cups frozen strawberries
1 kale leaf, stem removed
tiny splash of unsweetened almond milk
hemp seeds

Neapolitan Milkshake
Oh.my.goodness. Make this NOW. Court is the genius behind this shake, but I adapted it into a more lady-like recipe.

1/2 scoop vanilla whey protein
2 tbsp cocoa powder
1/2 frozen banana
1 cup frozen strawberries
unsweetened vanilla almond milk (about 1/2 cup)

HEAVEN.

Court also doubles the above and adds in a scoop of peanut butter or raw almonds. Oh, to have the metabolism and muscle build of a man.

Lets take another look at it.

I didn’t intentionally overflow the glass for the photograph, the whey made it overly-voluminous.

What’s your go-to smoothie recipe or ingredient?
Do you notice a difference in your winter/summer personality?

Orange Creamsicle Smoothie

1 Reply

I feel kind of silly for posting a ‘how-to’ recipe, because it’s so simple. But, sometimes the simplest creations end up being the tastiest.

Orange Creamsicle Smoothie
Serves 1

In a blender, combine:

2 cups frozen orange slices (I used a blend of mandarin/clementines from my winter stash, but any orange will work)
1/2 cup milk (I used vanilla almond)
1/2 tsp vanilla
4 ice cubes
optional: 1-2 tsp sweetener of choice, or for some extra staying power, add a scoop of vanilla protein powder.

30 seconds later:

Favorite snacks from the week:

Ginger Lime Juice… or smoothie? I don’t have a juicer (I really, really want one!) so I blended everything in my beloved food processor.

In the mix:
3 cups spinach
1/2 granny smith apple
1/4 cup fresh pineapple
1 celery stalk
1 cup cucumber slices
juice of 1 lime
1.5 tbsp grated ginger

Mmm, gingery.

Favorite meal & snack highlights from the week:

Summer comfort food: avocado, soft goat cheese and strawberry slices in a brown rice wrap. Another ‘too’ simple recipe?

Bison burgers on a ‘tomato bun’ with avocado, cilantro, sauteed red onion and mushrooms. Sides: greens, asparagus, roasted yam & pickles.

GREEN Eggrito. Spinach, avocado, basil and jalapeno Tabasco rolled up in a brown rice wrap.

Tortilla chips topped with leftover black beans and corn, fresh salsa and red bell pepper.

Hummus Chips! These are new to me and I definitely ate a bag in one sitting. They’re light and airy like a Pop Chip but 100x tastier. Crunchier, with better flavor.

Strawberry Banana Bread, based on the Banana Bread Explosion recipe. I ran out of butter, so I subbed greek yogurt, and topped the loaf with fresh berries prior to baking.