There are many reactions people can have that indicate gluten intolerance. For me, the way I discovered I had celiac disease or at least that I needed to be tested for it, was that anytime I had gluten my stomach would swell until I looked 7months pregnant, I had extreme abdominal pain, food passed straight through me, brain fog, and lethargy. I discovered eventually it was due to the villi in my intestinal tract was being shut down basically as a reaction to gluten. If you think you have celiac disease you should really get tested it is much more serious than an intolerance and gluten actually does physical damage to your body
As promised, here is the recipe for a healthy, gluten-free, spicy jambalaya that I absolutely demolished at dinner last night.
tbsp extra-virgin olive oil
2 celery stalks
1/2 green bell pepper
1 6oz - 8oz cooked chicken breast
1 can diced no salt added tomatoes
1 can low-sodium, low-sugar tomato sauce
1 1/2 cup water
2 tsp cayenne pepper
1 tsp ground pepper
2 tsp garlic powder
1 tsp onion powder
** you can also use cajun seasoning instead, I just didn’t have any **
1 1/2 C brown rice
In a large pot, heat olive oil over medium heat and sautee onion, celery and green pepper until onion is translucent.
Add in cooked chicken and stir together with spices for 5 minutes. Pour in tomatoes, tomato sauce, and water. Bring to a boil and add in rice. Allow to boil for another minute or so and then reduce to a simmer, cover and cook for approx. 1 hour or until the rice has absorbed all the liquid.
Top with a few more spices and serve!
Makes 6 - 8 servings. Nutritional Info for 8 Servings.
Cal 203 Fat 3.4g Sodium 43.5g Carbs 32.3g Sugar 4.5g Protein 10.5g
I’ve been away from this for far too long, and now that I’m finally getting secured into a routine schedule I think it’s time to do some updates!
A little tidbit of my life, I was living in Western Canada for a few months and now I’m back in the heart of it where I’ll be going to school for Teachers College in the fall. Until then, I’m working at my old job at Fiddleheads Health & Nutrition (http://www.fiddleheadshealth.com)!
I’m super excited to be back and looking forward to trying out more recipes and workouts to share with you all.
Firstly, I just want to emphasize how beautiful British Colombia is. Josh and I were so fortunate to receive a trip to the mountains before we made the drive home. Here are few photos I took while we were out there.
Josh feeding the birds outside our room.
Sunset on the mountain top! That’s the lodge we were at in the woods.
Gorgeous emerald water and reflections. Hiking around this lake was definitely a good workout!
There are plenty more but these are a few of my favourites! Up next, spicy jambalaya recipe!
Okay first off, try not to panic! You have options. Id recommend going to a bookstore and looking for cook books that will have some answers! What I would also suggest is stocking up on foods you know for sure you can eat (hard boiled eggs, chicken, turkey, lots lots of vegetables (sweet potato, beans, broccoli, cucumber, salads etc). You can still get all the nutrients you need without processed food (ie gluten/dairy) and by consuming starchy veggies (carrots/potato/beans) you won’t be carb deprived by the lack of grains
I know it’s not the most exciting idea and it’ll be tough to squash those cravings but you’ll feel so much better
Happy Weekend Everyone!
I wanted to share a quick post about “Treating Yo-Self.”
Last night I got a huge sweet tooth around 8pm-ish. Typically I try to avoid eating bigger meals/snacks late at night because it irritates my stomach to lie down with lots of food in me.
However, that being said, sometimes you just gotta eat or else it takes over all your thoughts and good luck getting to sleep at that point.
Soooo I decided to whip up a quick protein mug cake and watch Harry Potter! It was a great “treat myself” moment. Without further ado, here’s the recipe!
Ingredients for Batter
1 scoop PB & Marshmallow Cellucor Protein
1 tbsp coconut flour
2 tbsp PB2
1 tsp cloves
1/2 tsp ginger
1 tsp cinnamon
1 egg white
2 tbsp unsweetened almond milk
2 packets stevia
Ingredients for Topping
1 tbsp natural PB
1/4th diced Chocolate Cookie Dough Quest Bar
Literally mix all batter ingredients in a lightly greased mug and microwave 2-3 minutes. Add your toppings and enjoy!
I enjoyed this deliciousness while watching Prisoner of Azkaban :)
It’s been a while since my last post but I’ve discovered a new fascination I had to share!
Lately I’ve been needing more carbs to fuel my workouts. I increased my intensity and the amount I’m lifting on a daily basis, as a result I feel more depleted than I have before. I’ve been starting my day out with oats and egg whites but the combination of both first thing in the morning started to make me feel queasy.
I eat oats in the morning with an almond milk protein shake, then a couple hours later I’ll have an egg white scramble with veggies. I recently noticed a few recipes for “Zoats,” intrigued, I looked into it and decided to try it out.
The result? AMAZING. The zucchini added so much volume to my oats, it was tasteless, and helped add nutrients and fibre to my normal oats. Anywho..here’s the recipe!
1/2 C rolled oats
1/3 C zucchini grated
2 tsp cinnamon
1 packet stevia
1 tbsp Walden Farms pancake syrup
Boil 1 cup filtered water in a pot. Once it’s boiling, add in oats and zucchini and simmer until it’s mostly cooked. Add cinnamon/stevia and simmer a bit longer. Empty out into a bowl and top with syrup.
Lately, I’ve been on an oatmeal kick. Like big time. I finally found a brand of certified GF oats that doesn’t hurt my stomach. They’re called “Only Oats.” Here’s what they look like for reference:
Anyway, I’m pretty excited about this because I finally feel like I’m giving my body the proper fuel it needs to power through my workouts. Between these and Quest Bars I feel unstoppable!
Last night before I went to bed, I combined:
1/2C unsweetened vanilla almond milk
1 tsp cinnamon
1 packet stevia
Mix well and just let it sit in your fridge overnight. In the morning I added 1/2 scoop protein (I used New Zealand Chocolate), a bit more cinnamon and a tsp of Walden Farms SF syrup. It was deeeeelicious! I also had 2/3C egg white scramble with red onions on the side, which was also amazing.
I’m loving this egg white/oat breakfast combo!
Looks like a pile of mush, but it was so tasty.
On a side note, I only have 1 more month here out West before I move home. I’m sad about leaving because I love living with just my fiancé, it’s been so nice to have a house to ourselves. But I’m also excited to see my family and friends again, and to return to a place where driving isn’t INSANE.
Anywho, about time to wrap this up as I’m about to hit the gym for a biceps and chest workout!
Have a great day everyone!
I know it’s been wayyy too long since I’ve posted. I’ve missed my blog. Luckily I’m back with a vengeance! Tonight I want to share with you my latest delicious healthy dessert! Protein infused and low net carbs, this treat satisfied my sweet tooth like no other treat before!
Without further delay, here it is!
PB Quest MugCake
(I’m drooling again just looking at it)
1 Scoop Cellucor PB & Marshmallow Protein
1 tbsp coconut flour
1 tsp baking powder
2 packets stevia
2 tbsp PB2
1/2 tbsp coconut oil
2 egg whites
2 tbsp almond milk unsweetened
1/2 tbsp natural peanut butter
1/2 Chocolate Peanut Butter Quest Bar
In your mug, spray with non cook oil. Mix together your coconut oil, egg whites and almond milk. In another bowl, combine your dry ingredients (protein, flour, baking powder, stevia, and PB2). Add to your mug with the liquids and mix well (it should be wet/batter ish looking). Microwave 2-3 mins depending on your microwave.
Cut up your Quest bar and mix on top of your mug cake, add your tbsp peanut butter for “icing” and try not to inhale the whole thing in 30 seconds!
Cal 383 Fat 10g Carb 26g Fiber 15.6g Sugar 4.4g Protein 53g
Nutritional Info W/O Quest Bar Topping
Cal 293 Fat 8.3g Carb 14g Fiber 7.1g Sugar 3.4g Protein 43.1g
Today is leg day! My favourite day! I always make sure to eat more (especially carbs) when I train legs or else I feel depleted and my stamina suffers.
After a big carby breakfast, I did my workout and then had a Lemon Cream Pie Quest Bar (so good!) and 2 thin brown rice cakes with PB2 and walden farms strawberry jam.
Afterwards I went to this mall with a big LuluLemon store and managed to convince myself into buying one of their bags for my post-grad school present…but then I stood there debating it for 20 minutes and decided to wait until August. I’m ridiculous like that.
Anyway! I just walked around the mall a bit because it’s rainy and cold outside, and worked up quite the appetite! Rather than spend money on food court food (believe me I was debating getting this “Organic Brown Rice Bowl”), I decided to come home and make lunch!
It’s just not worth the risk for me for several reasons:
1. You do not know how they’ve prepared all their food
2. Cross-contamination is REAL and it has accounted for about 80% of times I’ve been ‘glutened’
3. Employees could have easily grabbed something containing gluten and then grab something else non-gluten that will go into your dish.
So all that just for a bowl of rice and veggies that will be cheaper and safer at home? It’s not even a question.
Brown Rice Thins & Spicy Tuna
Pretty basic recipe but here goes:
2 brown rice thins
1/2 can water low sodium tuna
1/2 cup chopped cucumbers
2 tbsp diced onion
1 cup spinach
2 tsp spicy mustard
1/4th tsp black pepper
juice of 1/4th lemon
Put 1 tsp of mustard on each rice cake. Spread out your tuna (after you’ve drained it well). Top with some cucumber and red onion and sprinkle with pepper.
I just threw together a quick spinach salad using leftover cucumber/onion and lemon juice!
Super easy, fast, and full of protein and healthy carbs!
I’ve been meaning to make this post for a while now, but I’ve always forgotten about it. Not today!!
I know a lot of people have trouble with sticking to a healthy diet because “it takes too much time,” or “it’s too expensive” or “insert-another-excuse-here,” when in all honesty, it doesn’t have to anything but a few hours on the weekend!
Today I did the grocery shopping and week meal prepping in under 4 hours and under $130.00 CDN.
Soooo here was Meal Prep!
1. Chicken Breasts
I will do this twice a week because I go through so many. Preheat oven to 350 degrees, line a baking sheet with foil and spray nonstick oil. Place 12 chicken breasts on the sheet, season with any spices you like, and bake for 30 minutes (this will last me 4 days). I will store them in an air-tight tupperware container.
I will do this twice a week as well because I like to keep my broccoli as fresh as possible, and I find if I try to make this extend any longer they get too soggy. Spray a 13x9 baking dish with nonstick oil and add 1 cup water. Layer broccoli florets until the dish is covered and bake for 15 minutes (oh and Season with Mrs. Dash! yum!).
3. Spaghetti Squash
Cut in half, scrape out the seeds, place each side seeded-side down on a baking sheet and bake for 1 hour, allow to cool a bit then shred it up and place all the ‘noodles’ in an air-tight sealed container. This lasts me the week.
For sweet potato/yams, I will bake 6 wrapped in foil and then cut in half and portion in zip locks. This lasts the week.
5. Cauliflower Shepherd’s Pie
Recipe can be found: here
This makes 4-8 portions.
6. Zucchini Noodles
I will buy 2 zucchini squash, and julienne/spiralize one, put in an airtight container and sprinkle a bit of lemon juice on it to prevent browning. (Lasts 2 days).
7. Hard Boiled Eggs
I will do these in the oven actually! I will put a dozen eggs in a mini muffin tin and bake them for 30 minutes, hard-boils them perfectly!
Line a baking sheet with foil, spray, place asparagus (not over-lapping) on the tin and bake for 20 minutes or so. I just season with pepper. (This lasts 4 days).
I don’t do this now, but I will when my post-grad school starts. Portion out 7, 1/2 C oats in 7 containers, add in cinnamon/dried fruit/whatever else you’d like. Now all you have to do is add water and microwave in the morning!
10. Chopped Veggies
The last thing I do is chop up veggies and put them in containers/ziplocks for convenience. Red onion, peppers, celery, potatoes, carrots, etc.
And there you have it! I know some people will prep whole meals and store them in containers. I’d love to do that but living with someone else kind of prevents that method since we share the fridge equally. I feel like that would totally bombard all the space. But maybe not…we’ll see! I might try that method next week and see how it goes.
Anyway! That’s just a basic outline of what I do every Sunday, and it makes my week SO much easier.
Good Morning All!
I have to say, I have been feeling SO much better lately. I upped the protein in my diet, basically cut out EVERYTHING processed or deriving from a box.
That being said, I still live with someone who enjoys things with gluten & dairy…so I still get to make these recipes! Best of both worlds!
Anywho, today is a rest day for me. I’ve been lifting heavier and heavier and I feel myself getting so much stronger! I’m loving every minute of it! So today I’m still going to the gym with Josh but this time to foam-roll baby!
For now, I’m going to leave you with the recipe I made for Josh this morning! (Later today I’m going to post my Dairy-Free “Parmesan” Chicken!”
Greek Yogurt Power Bowl
2/3 C Greek Yogurt (I used vanilla, but Plain is best)
2/3 C Homemade Granola (recipe found here)
1/2 - 1 banana
tsp chia seeds for garnish
I added a tbsp of psyillium husk to the yogurt to increase the fibre content
Super basic! Just add your yogurt to a bowl, top with granola and mix in your banana!
It’s been a few days since my last post I know, I’ve been easing off the bakery lately. I’m trying a new…not necessarily diet..more of an eating-pattern, which involves eating 6 small (actual) meals a day. They’re pretty repetitive to save on grocery bills so I haven’t had too much to post!
Today though, Leg Day! (yay!)
On these days I try to eat heavier on carbs, lighter on fats. I need the extra energy that carbs provide since these workouts are much more strenuous on my body.
Sooooo here’s a snapshot of my pre-legday-workout snack!
2 thin brown rice cakes
1 tbsp PB2
1 tbsp Walden Farms sugar free strawberry jam
1 Quest Bar (one that’s higher in carbs less in fat)
1 cup black coffee
Cal 240 Fat 5g Carbs 35g Protein 25g Fiber 21g
Today was a decent Sunday Runday though I only did a 5k. Despite my foam rolling efforts, my muscles were still really sore from my legday on Friday. I wasn’t sure how the run was going to go, but once I started it honestly felt Great!
I was all for running a long distance today anddd then my glute and hamstring muscles started to cramp up a bit. Rather than over-exert and risk injury, I stopped my run a bit short and continued with a walk. All-in-all, I’m happy with my result!
I’m learning to not “reward” myself with food, as that just fosters and enables a negative relationship with food when it should be a healthy, positive one! So, rather than ‘treat’ myself to something that would either trigger an obsessive-destructive pattern, I decided to do something girly and fun! Paint my nails!
I think it’s important to treat yourself once and a while for sure, but I don’t think that eating bad foods, the idea of a treat and the concept of reward, should necessarily be connected. I did that for a long time and it did nothing for me but create a harmful relation with eating. If it works for you, then by all means! Everyone is different. I would much rather go buy new workout clothes, or a dress, or do something for myself like get a massage, medicure/pedicure or something like that! Currently I’m not in a financial position to go drop $60 on a beauty day, so I did the next best thing! Buy 2 for $3.00 tubes of nail polish from Walmart, make an almond milk latte, throw on a chick flick and have some fun!
Almond Milk Latte
1 C strong brewed coffee
1 C almond milk
1 tsp stevia
1 tsp gingerbread spice
Brew your coffee, Froth your almond milk. Pour coffee in a mug, spoon out however much milk you would like and top with stevia and spice!
After a week of heavy lifting and some cardio, today is my solid rest day! I had an ‘active rest’ day on Wednesday where I still went for a long walk and did lots of around-the-house activities. Today is a solid lounge day. Oh after yoga and foam rolling of course :).
I LOVE foam rolling, it honestly helps my muscle tension so much, it’s like giving yourself a personal deep tissue massage. If anyone is interested here is the routine I follow:
Before my yoga and foam rolling, I woke up and made this awesome omelette! Looks like a mess, but it was delish!
Chicken & Egg Scramble
What came first? Chicken or the egg? I don’t care I eat them both anyway. This was comprised of:
4 egg whites
1/3 C lean ground chicken
1/4th tsp chili powder
1 tbsp red onion diced
1/2 zucchini chopped
1 C spinach
1/2 C steamed broccoli (on the side)
1/2 tbsp xyla ketchup
Season and cook up your meat so it’s no longer pink. In another pan, cook your onions and zucchini. Then add in your meat and mix around for a few minutes. Add in your spinach and 1/2 cup water. Cook until there’s no more liquid. I used another small pan, and cooked my egg whites until they bubbled, then added all the veggies/meat and folded it over, cooked for another 4-5 minutes. While this was happening I steamed some broccoli.
Threw it all on a plate and topped with ketchup!
Have a great day everyone!
Cal 200 Fat 3g Carb 6g Protein 38g
Here is a quick photo of today’s creation:
I haven’t made Rice Crispy squares in a long time and today in Bulk Barn I saw a big bag of marshmallows on sale and I had to go for it! The twist? I’m putting a spin on the rice crispy protein squares I made a while back (You can find them here).
Anyway, here’s the recipe I used today! I made 2 different variations, I’ll include them in the ingredients!
PB Protein Crispy Squares
6 cups puffed brown rice
1 package marshmallows
1/2 cup natural creamy peanut butter
1/2 cup dried apricots
1/4 cup unsweetened coconut shavings
3 scoops vanilla protein
1 tbsp honey
1 tbsp cinnamon
1 tbsp stevia (optional)
1 tsp sea salt (optional, I omitted)
1 oz Almond Milk Unsweetened
3 tbsp hemp hearts
8 tbsp dark chocolate chips (optional, feel free to omit and just have regular squares)
** The variation here is you can either melt the chocolate with an added tbsp of coconut oil and pour over the squares so you will have a chocolate coating OR you can just sprinkle the chocolate chips as garnish (seen in the first photo)
In a large bowl, add your puffed rice, hemp hearts, coconut, apricots and protein powder.
Next, in a large pot that has been lightly greased, heat the peanut butter and honey together on low heat. Once melted, mix in your cinnamon and sea salt if using. Add in your marshmallows and stir until they are all melted. Remove from heat, add in your 1 oz Almond milk and stir frequently for 1 minute. Now pour over your puffed rice and mix until everything is incorporated in a big sticky mess (TIP: do this over the sink and avoid spilling rice all over your floor like I did).
You can let the mixture cool for a little bit, and then fold in your chocolate chips if you would like to have them mixed into the center of your bars rather than simply on top.
Now in a large baking dish that has been lightly greased, spatula out your mixture and flatten as best you can (this will get easier to do as the mixture cools a bit). You can either melt your chocolate for a coating OR you can just press the chips into the top for a garnish (or omit altogether, totally up to you).
Freeze for at least 30 - 40 minutes before trying to cut. I made about 28 pieces with mine!
Cal 98 Fat 4.5g Carbs 10g Protein 4g