After a long hiatus of my meal planning and prepping, it was time for me to get back into it. I needed something easy and nutrient rich. One word came to mind - crockpot. So instead of going into a whole story about this recipe I am just going to lay it on you!
1/2 Cup Low Sodium Chicken Broth
1 Can Stewed Diced Tomatoes (I Use Aylmer Garlic and Olive Oil)
1 Can Rinsed Low Sodium Black Beans (I Use Compliments Blue Can Low Sodium)
Inspired on the weekend by one of my Vegan clients Bristol, we had a spaghetti squash, and eggplant, quinoa and some tofu. We also had a jar or Umi's Kitchen Cumin Curry that none of us had ever tried. I am always hesitant to use premade sauces as they are loaded with toxic ingredients, preservatives and copious amounts of saturated fats and sodium. Much to my surprise this Vancouver made sauce company has won my heart providing a superior product that I am happy to boost to my clients about!
I am always on the hunt for vegetarian meals and this creation blew me away!
3/4 cup red lentils
2 tbsp olive oil
1 large cooking onion
2 garlic cloves
1 litre chicken broth or vegetable broth
1 50ml can garlic tomato paste
2 cups cubed butternut squash
1 large peeled and chopped carrot
1 tbsp cumin
1/8 tsp cayenne powder
1 tbsp corriander
1 tsp garlic powder
1 tsp pepper
1/2 teaspoon salt
1/2 juice from lemon
Heat olive oil in a large pot over medium heat. Add chopped onion and minced garlic. Cook stirring occasionally until translucent. Add carton of broth and tomato paste, rinsed red lentils, chopped carrot, and cubed squash. Stir. Add all the spices. Bring to a boil. Reduce heat, cover and simmer until lentils and squash are soft about 25 minutes. Add water if too thick. Add lemon juice.
I am going to share with you today three of my favourite fitness apps... and they are all FREE!
My Fitness Pal
Hands down the best app to track your food and exercise. You can start as simple as just logging your food to see what you actually consume, or go as far to set up your own personal profile for weight loss and work with a nutritionist, naturopath or personal trainer to get your macros in check for your goals!
I love how this app can let you create your own recipes utilizing thousands of logged ingredients true to the brand. You then can separate the recipe by the total amount of servings and log your consumption. Handy Breakfast, Lunch, Dinner and Snacks categories let you document where you are getting the most calories or macros from.
Did I mention the thousands of certified ingredients and products by brand? Eating out? No worries, most maj...
I have kayaked and paddled Indian Arm in North Vancouver several times and a week ago my friend and I embarked on our day paddle up the arm. A little later than we wanted to we got on the water around 10 in the morning and made it up to Silver Falls for lunch. We then noticed the winds changed quite quickly and it was time to get moving. We definitely hit the anabatic winds on the way back - not my first time, but definitely stronger than any other time I had been out!
Always stay close to the shoreline in a kayak - if you were to go swimming, swimming distance from the shore.
Any crossings should be thought out and quickly executed with kayaks staying close together.
Understand the winds. In Indian Arm you have the following winds:
Anabatic (inflow) Winds:
These summer winds are very predictable on a sunny warm day. Typical to any fjord or i...
Okay, we all know I have a ridiculous sweet tooth. It cannot be avoided. I have tried everything! I have been on the search for healthier sweets and I have perfected my sugar free flour free banana bread... minus the chocolate chips... shhh I know, I know.
What You Need:
2 JUST over ripe large bananas (3 small ones)
1/3 cup coconut oil
2 tbsp cocoa OR cinnamon - cocoa is my favourite!
1/2 teaspoon pure vanilla extract
1/2 teaspoon baking powder
1/2 teaspoon baking soda
Pinch of kosher salt
2 1/2 cups organic rolled oats
2 large free run eggs - I highly recommend the farm eggs from Burnaby Heights Market + Deli!
1/2 cup chopped walnuts - optional but so worth it
1/2 cup semi sweet chocolate chips - optional but so worth it
How To Make This Beauty Of A Loaf:
Preheat oven to 350 degrees.
Mash bananas in a bowl with a fork until most lumps are gone.
We have all been there, are there, or are going to be there; in life where we are trying to find our way, our happiness, our true purpose in life. The choice to re brand COREidor personal training to Compass Health + Fitness could have not come at a better time. I have struggled for years trying to find some sort of direction in my career, relationships, health, and fitness and I remember the exact moment "compass" came to mind. It all clicked and came together. The name speaks the world for what I want for myself, everyone in my life and anyone that is meant to cross paths with me throughout their life.
to attain or achieve; accomplish
A compass in it's entirety is utilized a to find our way or direction to a certain point or place. My favourite breakdown of the symbolism of each point is: