Whole 30: Shopping List & Yam Chips

Today marks day 8 of the Whole 30 'diet' for me. The first week I mostly made due with what I already had on hand, and then just bought stuff as I needed throughout the week. This week I wanted to be super prepared! It was a super busy weekend, full of fun stuff, sleepovers, and I completely revamped my kitchen. My first new years resolution I'm tackling is the tornado zone I live in. De-clutter my space = de-clutter my soul. After I gutted my cupboards and refrigerator it was time to shop! Keep in mind I am shopping for a family of 4, so I did buy some things that were not whole 30 approved, which I'm not going to bother listing, and I did buy enough fruits and vegetables to feed a family for at least 1 week (the root vegetables may last longer depending how often my fiance is home)!

Shopping List:
(organic ingredients preferred, and used whenever possible)
-Gala apples (I bought 10, may need more)
-2 bunches of bananas
- 1lb bag of kiwis
-4 bags of frozen fruit (eg: raspberries, strawberries, and blueberries)
-4 lbs of carrots
-1 butternut squash
-1 acorn squash
-celery stalk
-2 lbs of bell peppers
-5 cucumbers
-2 zucchini
-broccoli
-cauliflower
-6 med. sized yams
-fresh mint, bunched
-fresh cilantro, bunched
-7 avocados
-romaine lettuce
-red leaf lettuce
-small container of spinach
-bag of lemons and limes (at least 10 total, I bagged myself)
-ginger root
-garlic
-coconut manna
-raw cashews
-sun butter
-organic butter (I buy Organic Meadows)
-6 chicken breasts
-2 wild sockeye filets
-2 rib eye steaks
-wild prawns
-4 dozen eggs
-Himalayan salt

Things I Had on Hand (found critical last week!)

-coconut flour
-hemp hearts
-hemp powder
-coconut oil
-olive oil
-balsamic vinegar
-almonds
-cacao powder

-spices (pepper, oregano, basil, cumin, curry)

This week I made 3 dozen Egg Fritattas (recipe to come) for breakfasts on the go, peeled and packed both bags of carrots, I pre-cut all the celery and cucumber for quick salad makings, cooked 3 chicken breasts for quick protein. I baked a huge tray of yams (3 decently big ones cut into cubes, that way I can weigh and measure servings as needed) great post workout fuel! During the week I drink a lot of green smoothies, eat eggs with an avocado, coconut oil-blended coffee, and salads. If I have been hungry in between meals I will munch on carrots or cucumber and cashews or sun butter. I don't often feel hungry when I am eating high fat (which is almost inevitable following a program like this)

While I was grocery shopping I started having the biggest craving for chips and salsa. so when I got home I made..

Baked Yam Chips & Guacamole preheat oven 400C


-1 med. sized yam thinly sliced
-1 tbs olive oil
-salt and pepper

Toss together and lay out on a baking sheet, bake in preheated oven for 20 minutes, flipping half way through. While the chips are cooking prepare guac

-half a ripe avocado
-1tbs fresh lime juice
-1/8 cup (small handful) of fresh cilantro (chopped)
-1 clove of garlic
-sea or Himalayan salt to taste
-pepper
-cayenne to taste

I mashed by hand with a fork, but you could use a mini food processor, voila! Serve with salsa, and garnish with cilantro (optional) Enjoy:)

xoxoxo
-Steph

Weekend Motivation

xoxoxo

-Steph

The Whole 30 is Pinteresting

Happy Friday! I have been pulling my hair out all week, for real, trying to get my Pinterest hooked up to my blogger and add all the buttons, and I finally got it working! YES!

Today was day 5 of 'The Whole 30' ; i'm super impressed with myself for not caving, especially on 'pay-day' Friday (AKA: bring on the sushi and liquor).  For once I actually woke up feeling refreshed after putting myself to bed at 9pm Thursday night; the earliest since...ever? Started my day with an awesome run, got showered and out the door in time for school, ran errands, blogged, cooked a healthy meal while I did my arm & shoulder workout, and all in the nick of time to rush out the door. I took two lil' cuties to see Paddington Bear @ the theater. SURVIVED the popcorn temptation, drank water. Like a boss.

Key points of The Whole 30 

A lot like Paleo (which I already follow probably 80% of the time, you could guess what I eat for the other 20%;). The Whole 30 is the more extreme, die hard, 30 day re boot version.

-natural unprocessed meats (grass fed preferred, no preservatives)
-wild seafood
-raw organic, steamed, or baked veggies
-high in 'good' fats (eg: avocado, olive, coconut, ghee, clarified butter)
-nuts
-seeds
-and some fruits

NO, NO, NO

-added sugar (including natural sugars like honey, maple syrup, agave, stevia, ect.)
-no alchohol
-no grains (including psuedo grains like quinoa)
-no legumes (ie: beans and peanuts)
-no carageenans, MSG, or sulphites

and last, but not least, NO stepping on the scale for the whole 30 days

This probably sounds very grim and unappealing to most, but to be honest I feel so awesome, haven't felt deprived at all. By day two I was already feeling a difference in my clothes, and attitude. I can't wait to see where the next 30 days will take me! Stay tuned for recipes, meal ideas, and inspiration!<3

Have you ever participated in this program? I would love to hear from you! :)

xoxox

-Steph

***The entire content of this Blog is based upon my own opinions, the information on this blog is not to be used

without your own research and advice of a qualified health care professional. The information is not intended as medical advice, and I will not be held liable or responsible for any injury sustained in your home, gym, or elsewhere. Please consult your health practitioner before starting any new diet, cleanse, detoxification, or exercise routine.

                                             

A year in review: Cesars, sisters, sushi, and new beginings!

I'm back! I haven't blogged in MONTHS! I took the summer to spend time with my family and we were away for a month, then when I returned I decided to look for a part-time 'real-job' to distract me from some of life's issues. I got a job as receptionist at a local hair salon. It was nice to get out of the house, but was also very taxing since I was already struggling with balance. Aside from work and play I had a very emotional year full of changes. I spent the second half of 2014 heartbroken, struggling as a family and as a person. Though I still ate healthy and exercised, my heart just wasn't in it like it once was. This led me to put my limited energy into some really negative places. Turns out the 'YOLO' (you only live once) can sometimes be a regrettable motto...

The Positive Side of 2014 (i'm human):
I learnt:

-you can't do it all
-If you party as much as possible, you will get it out of your system, eventually (and that time is now

-drinking Caesars like water may be delicious, it will take its toll on your jeans. 

-smoking only when you drink WILL turn into a habit
-if you must eat your feelings, sushi is always the answer
-muscle memory
-your friends can only listen so much
-therapy IS therapeutic
-sometimes you have to completely lose yourself to remember where to find yourself
-actions have consequences
-family is forgiving
-when people walk away, new and amazing people will walk in
-it's never too late to start over

Now that I have ended that chapter, i'm ready to make 2015 my fitness bitch. I am more excited than you can even imagine to be able and ready to put all of my effort into my goals and dreams. I have been keeping a journal of goals daily to-do's to keep myself accountable.

Goals for 2015:

-Tie up loose ends
-de-clutter my home and my mind
-stop feeding bad habits
-practice patience & gratitude
-nurture positive relationships
-teach Becca to read
-run 5 days a week (on top of my usual strength training)
-run a 20km
-go to the ocean
-the old cliche, appreciate the small things, because in the end they are the big things

...and just my favorite song right now;)

Favorite Memories of 2014:

Thank you to all my friends and family who stuck by my side this past year, I love you more than you know. <3

Stay tuned for what i've been doing to stay active and clean my body using 'The Whole 30" <3

Happy New Year!!!
xoxoxo
-Steph

Lifting, Diet, and GRATITUDE

HOLA! Finally the sun is shining again this morning, its been pretty rainy this past week, which I didnt mind at all since it gave me a chance to get caught up on my tornado-like mess at home. Ive been really busy focusing on my training the last couple weeks, upping my reps and weight. This has been a really awesome challenge, I forgot that I need to be challenged to stay motivated. For the remainder of this week I want to start adding more cardio to my regime again (I miss running!) I wanna do half hour 3 days a week at a moderate heart rate. I really need to get a monitor! Hint Hint KIRK! ;) 

I've also been focusing a lot on my diet- specifically counting calories and macros (eg: any nutritional component of the diet that are required in relatively large amounts; protein, carbohydrates, fat). Before, for quite a few months I was eating a bulletproof-paleo-hybrid-self-created-diet where I focused on high fat (probably 60% minimum) low carb (20% or less). Typically bacon and eggs and a veggie for breakfast, the famous butter coffee in between, maybe a herb salad for lunch, and then usually steak and veggies for dinner. This worked great at first, I lost huge inches and about 10 lbs of my already small frame (bound to happen with any drastic diet change) however I found I was starting to get a layer of fat on my abdomen LOL- I think it worked great while I was following it strictly, but the moment ièd eat carbs (or drink alcohol, lets face it, its summer, bring on the cold ones!) Id put on pounds (and not the good muscular ones). So now im focusing on leaning out again, counting my foods and keeping a journal. (ive been using the calorie count ap but I may switch to my fitness pal). This week my days have looked like pre-work out I have a coffee (still my butter coffee, unless I grab one after school drop off I get a non sweet latte with regular milk) then iève been having a egg white omelet with veggies or a protein pancakes. I want to start supplementing flax for some paleo-style fibre but I need to pick some up. Snack has been plain full fat greek yogurt and berries, or maybe celery and almond butter. Lunch: salad with palm sized chicken (I really need to get a food scale) and quinoa. Dinner is the same as before, typically a protein and veggies, but iève been trying to add more starchy veggies like yams or brown rice and a leaner protein (I've been eating more chicken than before). Ive been drinking A LOT less coffee. Only one per day now, and plain green tea the rest of the time.

I feel good about this diet revamp, it keeps me in check to keep track and know where my calories are coming from rather than drinking butter coffees all day.

Aside from my fitness, ive been trying to get out of a mental slump. I have been depressed for the last couple of months and really struggling with my home life because of some family problems. This has inspired me to keep a gratitude journal so I can not sweat the small stuff, so to speak:) Im actually really enjoying it- it reminds me how lucky I am and ive been wondering a lot how I forgot in the first place.

-Steph
(PS- if your wondering why my grammar is so terrible today, itès because my computer sucks and clearly im illiterate ;) é..^è^pè HELP! ;)

Baby blue arsenal leads to pancakes..recipe!

Today was the second day of the BC rotating teacher's strike in our region, so Becca was home from school, which was such a relief as i'm recovering from stomach flu/food poisoning so I didn't want to get up and rush out the door as per our usual routine. I have been too busy to do any baking or elaborate breakfasts (doing it butter-coffee-in-mug-out-the-door-sleep-zombie-girl-STYLE) for weeks...months maybe. However this morning I was inspired by Beccas baby blues and pouty lips, mummy can you pleeeeeeeaaaaseeee make pancakes. I could not say no, despite my tornado like kitchen (lasts nights dinner dishes still on my dining room table. ) They were super good, my littlest even at 3! Which is pretty much a miracle because she NEVER eats (unless its cheese:)

Blueberry Cinnamon Paleo Pancakes
local/organic ingredients whenever possible
Serves 4 

Ingredients:
5 eggs
3/4 cup coconut milk (or other dairy free milk alternative)
1/2 cup coconut flour (+ maybe 1tbs or two if it needs to be thicker, it takes a minute or two to 'fluff up' -patience:)
-1/4 cup coconut milk or grassfed butter (melted)
-1tsp baking soda
-1tsp cinnamon
-1tbs honey (optional)
-1/2 cup fresh blueberries

The Method:
Preheat pan to medium-low heat. Melt coconut oil or butter. While oil is melting, beat eggs and milk with a hand or electric mixer, then add the melted oil/butter. Mix coconut flour, baking soda, cinnamon, and honey into the wet egg mixture. Let sit for 5 minutes to thicken. Fold in blueberries. pour in 1/4 cup diameter and cook 2-3 minutes per side, again, patience!

I served mine with some grass fed butter, and a drizzle of real Canadian maple syrup! Enjoy:)

staying active while away

My video from yesterday! I meant to post this earlier this morning but I had technical difficulties while uploading. It also gets cut off suddenly at the end because I had a giant blooper at the end which I had to cut out (lol) One day i'll master the Vblog, I promise;)

If you are interested in finding out what I included for my prepared meals this week you can find yesterdays post here.

Some pics from my vacation to the Island:)

BC Ferries

Running a long the ocean:)

My workout zone in Kirk's parents basement with the equipment I packed

My girls getting ready to go into Science World

Lego Exhibit! Which was amazing.

body parts

Beaver Dam

We <3 T-Rex

Hollow Tree

My New(ish) Niece, Kaycee

Becca, my not-so-baby-bro Noah, my mom and Summer, and myself.

***The entire content of this Blog is based upon my own opinions, the information on this blog is not to be used without your own research and advice of a qualified health care professional. The information is not intended as medical advice, and I will not be held liable or responsible for any injury sustained in your home, gym, or elsewhere. Please consult your health practitioner before starting any new diet, cleanse, detoxification, or exercise routine.