Jun 17 2012
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Food

Healthy Summer Chicken Salad

It might seem like I’m going on a bit of a salad kick lately…and that’s because I am! Not only are salads great for whipping yourself into swimsuit shape, but they are efficient for packing a tonne of healthy nutrients into one meal, and they are nice and light for the summertime. With that in mind, I present to you my Warm Summer Chicken Salad – perfect for a summer lunch or dinner, or for hosting some health conscious guests in the backyard! Enjoy. :)

 Ingredients (serves three):

- 1/6 cup pine nuts (nuts are super healthy but also high in calories, don’t go overboard!)

- roasted red peppers (these are healthy, use as many as you’d like!)

- about 2 square inches of feta cheese (if you’re really trying to behave you can skip this altogether)

- lots and lots of greens (I used a mix of field greens and baby spinach)

oh…and chicken breast!

For this recipe I used three chicken breasts (one per person). I like to bake them and cover them with foil so that they are super moist. I also used a lemon and herb seasoning on these to make them a little more zesty!

Here they are! Now of course you also need to make some dressing. This one isn’t super low-calorie, but it doesn’t matter because it IS super healthy. Here’s what you need to make a jazzed up vinaigrette:

(Serves three)

- 3 tbsp extra virgin olive oil

- 3 tbsp balsamic vinegar

- a big squirt of pure lemon juice

- about 1 tbsp dijon mustard

- just a hint of honey

Mix all of the ingredients (except for the chicken) in a big bowl with the dressing.

Distribute everything evenly onto three plates and add the chicken breasts on the sides.

Yup, that’s it! The only thing that’s going to take you a bit of extra time here is waiting for the chicken breast to bake, so make sure you plan ahead for that. You could also make them the night before, however fresher is always better isn’t it? For those of you who are interested, this salad will ring you in at about 390 calories, minus the cheese it’ll cost you about 340 – the perfect portion size to allow for some fresh fruit for dessert!

On another note: Happy Father’s Day!

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Jun 13 2012
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Food

How to Craft the Perfect Omelette

Make fun if you will, but it took me a while to master the art of omelette making (and I have a feeling I’m not alone). Omelettes are a great choice for any meal: they are high in wonderful eggy protein, and you can also stuff them with much needed vegetables. Not only that, but they are naturally low carb, thus perfect for all of you who are trying to get into swimsuit shape right now! Here’s how you do it:

Ingredients:

eggs (I used two)

about 1 tbsp butter

salt and pepper to taste

filler items – I basically just use whatever is in my fridge, usually some random veggies – however I encourage you to experiment! One of my favourite omelettes is leftover salmon and asparagus…mm…Anyway, the key is dicing them up into really small pieces so that your omelette doesn’t break apart later on!

Now, let’s make an omelette!

Step one is to add 2tbsp of water to the eggs and beat them really quickly with a fork until you see bubbles on the surface.

Next it’s time to pan fry your veggies. Use butter to cook them at a low heat. If you are using greens like spinach and want to add them at this phase you can, however because it cooks so quickly I usually leave it until the very end.

Pour your bubbly eggs into the pan (ensuring that they are spread evenly) and let them sit at a low heat setting for a few minutes (you will notice that the edges will begin to solidify and change colour).

Almost ready! Now is a good time to add your spinach…

…and some cheese if you’re feeling daring!

Now it’s time to fold in half. If you have cooked it well this shouldn’t be too problematic, however even seasoned experts have their bad days…

…that’s better! It’s all in the wrist. Don’t worry, even if things don’t look too pretty it’ll still taste just as good. There you go! Now you can call yourself an omelette master as well (though maybe not in public…) ;)

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Jun 05 2012
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Food

Warm Chicken and Beet Salad

We’ve all heard it before: salads are awesome for you, but don’t they get a little bit…boring? This salad mixes it up by replacing your standard leafy greens with a base of beets, and has enough nutritious goodness to keep you going until your next meal. Here’s how you make it:

Ingredients:

1 cup sliced beets

1 grilled chicken breast, cubed (I used leftover chicken from my shawarma salad)

1/4 cup chickpeas

1-2 tbsp feta cheese

1 tbsp balsamic vinegar

1 slice lemon

To Make:

Mix all ingredients together in a bowl, add the balsamic vinegar, and a squirt of lemon juice. Enjoy! :)

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May 24 2012
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Clothing and Gear

Nike+ Sportband

I bought this new toy for myself after my half marathon with a few criteria in mind: 1) It couldn’t be too obtrusive/bulky, 2) It needed to track distance/time, 3) It had to look at least kinda cool. I took this Nike+ Sportsband for a test run (no pun intended) the other day and was excited to find that it accurately tracked my distance and time, as well as pace. Not only that, but when you plug the USB device into your computer it tracks everything for you online and even gives you new goals to strive for!  At around $70 it retails for much cheaper than most watches and is also a lot less bulky. The only catch? You need to have Nike shoes to use it – not that I should have a problem with that!

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May 15 2012
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Activity Profile

The Benefits of Blading

Myth: rollerbladers are wimps. Fact: rollerbladers are superhuman beings with quads of steel! Okay, so maybe we aren’t that good, but rollerblading is a seriously underrated form of cardio in the fitness world! I’ve considered myself a hardcore rollerblader for years now. I love it. Nothing makes me happier than blissfully gliding through the world on eight wheels. While I do this mostly for pleasure, I have noticed that my quads have become quite strong in comparison to the rest of my body. Let’s look at some of the other benefits:

From Livestrong.com

Roller skating uses mainly lower body muscles, and provides many of the same cardiovascular benefits as running or bicycling with less impact on your muscles, bones and joints. According to Harvard Health Publications, skating for 30 minutes burns between 210 and 311 calories, depending on your weight.

Case in point: rollerblading can burn between 400-600 calories an hour, and it is just as good for your health as running! Not only that, but it has hardly any impact on your knees (this is a welcome relief to somebody like me who is always getting knee injuries from running).

What else does rollerblading do?

- works your hamstrings, quads, calves, hips, and glutes

- swinging your arms while you skate for balance tones your shoulders and arm muscles

- you use your core to keep balanced while you skate, toning your abs, obliques, and lower back

- oh, and it’s much more fun than running like a rat on a treadmill!

The most effective way to burn calories and reap the health benefits of blading is to focus on interval training, however even a leisurely blade with friends is a far better choice than just sitting on the couch. To try some interval training, start slowly and work up to “roller sprints”, or find a hilly area and work up and down the hills. I’m a little hard core, but sometimes I’ll go for a three hour blade…it’s a great way to enjoy a beautiful sunny day. There are also some really cool “stunt bladers” out there…the possibilities are endless. Hope this helped to justify your not-so-guilty pleasure. :)

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May 12 2012
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Food

1, 2, 3, Spaghetti Squash!

Let’s just say it: spaghetti squash rocks! For those of you who have never tried it, it is basically a vegetable that is so much like noodles that you can substitute it in numerous noodle dishes (say that three times fast)! Of course it doesn’t have the same taste as a pasta, however it saves you hundreds of calories in carbs (and it’s gluten-free), so I think it’s a pretty reasonable trade-off. Not only that, but it’s really easy to prepare. Here’s how you do it:

Step 1: Purchase a spaghetti squash from your local grocery store and chop it in half (this can be quite a taxing process so brace yourself and be safe)!

Step 2: Place each half face down on a baking sheet and bake in the oven at around 350 degrees until you can pierce through the top with a fork.

Step 3: Remove the seeds and then scrape out the insides with a fork (they’ll come out looking just like spaghetti noodles).

Time to eat! You can prepare this numerous ways: casseroles, spaghetti, pad thai, basically any dish that you might otherwise use noodles for. I enjoyed mine with Italian Turkey Meatballs the other day and it was fantastic!

Enjoy! :)

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May 07 2012
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Food

Homemade Gluten-Free Tortillas

I find that I feel better when I am eating gluten-free, however this is often quite inconvenient, and not too economical. This is especially problematic if one is running regularly and needs to be consuming fuel heavy carbohydrates on a daily basis. I was particularly excited when I discovered this tortilla recipe online, and had to try it for myself. Good news: it’s awesome! You can use virtually any type of flour for this pan bread (including varieties containing gluten), it holds together surprisingly well, and best of all they only take five minutes to make! Allow me to explain:

Ingredients (for one tortilla):

1/4 cup flour of any sort (so far I’ve experimented with quinoa and brown rice flours…you can also combine them!)

1/2 a large egg

4 tbsp milk (I used almond milk)

Combine ingredients in a bowl.

Use a bit of oil on a pan (coconut oil works well), spread the mixture evenly, and cook until you see bubbles on the top. Use a spatula to flip and cook the other side.

Let cool and either eat immediately or cover tightly and refrigerate. There you have it! Five minute gluten-free, preservative free wraps that ring you in at only about 145 calories! You can also add spices, chia seeds, cut them into fours and make mini sandwiches, roll them up, etc. I would also recommend making sure the mixture is more watery (this might require adding extra almond milk for certain flours), as it makes it easier to spread evenly on the pan.

Today I spread some dijon mustard, spinach, and preservative free chicken slices on my tortilla and made a delicious, healthy, gluten-free wrap. Yum!

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May 06 2012
9 Comments
Life LIst

I Did It!

Well, I’ve officially done it! Today I ran my first ever half marathon (see my big shiny medal above?), meaning that I was also able to cross “run a half marathon” off of my Life List. How very exciting! I only had one goal going into the race which was to run the entire thing, however I surprised myself when I managed to do so in under two hours! I might be hobbling around for quite a few days thanks to a lingering foot injury but that’s okay. You’ll be seeing me back on the streets in no time! Below are some photos from the big day.

Standing in front of the start line. Reppin’ head to toe Nike!

With mom moments before my race begins!

Rocking my medal with mom post-race.

…and with Dad! Thanks for coming out to support me guys! :)

Now I’m off to work on another part of my Life List…”Watch every Woody Allen film”.

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May 02 2012
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Motivation

Today’s Inspiration

This girl clearly knows how to sweat it out, and we salute her for it!

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Apr 28 2012
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Food

Sugar-Free Strawberry Jam

Like most people I appreciate a good ol’ fashioned PB&J from time to time, however recently I was shocked to see that grocery store jams are LOADED with sugar! Here’s a bit of perspective: the cereal that I eat has 4g of sugar per cup…the generic jam that I’ve been eating has 11g of sugar per tablespoon! Fortunately I had this healthy jam recipe saved from one of my mom’s old Oxygen magazines and decided to give it a try. This jam uses strawberries (great for quick workout energy and repairing antioxidants) and chia seeds (a gluten-free complete protein). It doesn’t taste exactly the same as your ordinary grocery store jam, but it is quite refreshing and makes a great healthy substitute! Here’s how you make it:

Ingredients:

1/2 tbsp chia seeds

2 oz water

8 frozen strawberries, thawed

2 slices healthy bread (like ezekiel or whole-grain!)

1tbsp raw natural nut butter

Mix the chia seeds and water in a bowl, whisking vigorously for 30 seconds. Set aside for 20 minutes until a gel is formed.

In the meantime, mash the strawberries with a fork.

Combine the chia seed gel with the strawberries, stirring until you’ve achieved an even consistency.

That’s it! Just spread 1tbsp peanut butter and 1-2 tbsp jam on toast and you’ve created a meal with enough fuel to sustain you for a nice long cardio session. Enjoy!

A note about chia seeds: I have been hearing about this high protein wonder for a while and never knew where to purchase it, however I was surprised to find them at the Bulk Barn (Canada) in the gluten-free section! Also, chia seeds are flavourless, so they won’t affect the taste of your meals.

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