• 2nd February
    2013
  • 02
Comments
  • 19th January
    2013
  • 19
Comments
  • 13th December
    2012
  • 13
Today my contribution to staff goodie day was @eatcleandiet Pineapple and Carrot Bread…or Cake? To no surprise the salsa and chips, dip, chocolate, and chocolate covered shortbread cookies all went first. The majority of people who chose the Pineapple Carrot cake first were the athletes and health conscious people on staff. They loved it to say the least. I provided the ingredients for the cake so my staff could see what they were consuming. Everyone has the right to choose what they consume and when but if you’re always choosing the junk then you can’t really complain about how you feel or your waistline. I find this to be a common trend especially around the holidays. People want advice on how to begin a healthier lifestyle and the minute I suggest, for example, switching from white pasta to whole wheat, or cutting sugar and cream out of their coffee, they throw in the towel. Beginning a healthier lifestyle is not easy, it takes time and practice. But you at least need to give it a chance before you give up. When I began my journey I focused on making changes to become healthier and prolong my life, not drop numbers on the scale. As soon as I started to notice the difference in my heart rate, energy levels, and complexion, the journey became easier to continue. The proof was in how my body and mind responded. The point is, if you want to live a healthier lifestyle you need to begin somewhere and only you can make this decision. Actions always speak louder than words! #fitness #health #eatclean #decide #life #choice #cleancarbs #begenerous #strikesugar #christmas #dessert

Today my contribution to staff goodie day was @eatcleandiet Pineapple and Carrot Bread…or Cake? To no surprise the salsa and chips, dip, chocolate, and chocolate covered shortbread cookies all went first. The majority of people who chose the Pineapple Carrot cake first were the athletes and health conscious people on staff. They loved it to say the least. I provided the ingredients for the cake so my staff could see what they were consuming. Everyone has the right to choose what they consume and when but if you’re always choosing the junk then you can’t really complain about how you feel or your waistline. I find this to be a common trend especially around the holidays. People want advice on how to begin a healthier lifestyle and the minute I suggest, for example, switching from white pasta to whole wheat, or cutting sugar and cream out of their coffee, they throw in the towel. Beginning a healthier lifestyle is not easy, it takes time and practice. But you at least need to give it a chance before you give up. When I began my journey I focused on making changes to become healthier and prolong my life, not drop numbers on the scale. As soon as I started to notice the difference in my heart rate, energy levels, and complexion, the journey became easier to continue. The proof was in how my body and mind responded. The point is, if you want to live a healthier lifestyle you need to begin somewhere and only you can make this decision. Actions always speak louder than words! #fitness #health #eatclean #decide #life #choice #cleancarbs #begenerous #strikesugar #christmas #dessert

Comments
  • 1st November
    2012
  • 01
Comments
  • 5th September
    2012
  • 05
Comments
  • 21st August
    2012
  • 21
Comments
  • 14th July
    2012
  • 14
Comments
  • 30th April
    2012
  • 30
Camping season is right around the corner! What’s camping without S’mores? Cream Cheese S’mores By Clean Eating Magazine Serves: 4Hands-on time: 4 minutesTotal time: 5 to 7 minutesCATEGORY:Under 45 Minutes, Vegetarian                                                                      INGREDIENTS: 1/4 cup low-fat plain cream cheese 1 tbsp raw honey 2 tsp dark cocoa powder (70% cocoa or greater) 12 natural graham crackers (Try: Health Valley Organic Oat Bran Graham Crackers) 1 tbsp raw cacao nibs INSTRUCTIONS: Preheat broiler to high. In a small bowl, combine cream cheese and honey; mix until smooth. Stir in cocoa powder and mix until almost completely blended, leaving a few white and brown streaks for presentation. Spread about 1 1/2 tsp cream cheese mixture onto each graham cracker. Arrange crackers on a baking sheet and broil for 1 to 2 minutes, until warm and soft. Remove crackers from oven and arrange on a serving platter. Sprinkle with cocoa nibs, dividing evenly, and serve warm. Enjoy open-faced or sandwich 2 crackers together for a more traditional treat. Nutrients per serving (4 crackers and 5 tsp filling): Calories: 130, Total Fat: 5.5 g, Sat. Fat: 2.5 g, Carbs: 18 g, Fiber: 2 g, Sugars: 6 g, Protein: 3.5 g, Sodium: 85 mg, Cholesterol: 8 mg Nutritional Bonus: While tea, red wine, cacao and cocoa powder may all do wonders when it comes to satisfying your soul (and taste buds), they may also play a hand in strengthening your heart. They’re all rich in catechins, a type of flavonoid that has been found to help reduce blood pressure while lowering LDL (bad) cholesterol and increasing HDL (good).

Camping season is right around the corner! What’s camping without S’mores?


Cream Cheese S’mores


By Clean Eating Magazine


Serves: 4
Hands-on time: 4 minutes
Total time: 5 to 7 minutes
CATEGORY:
Under 45 Minutes, Vegetarian                                                                     

INGREDIENTS:

INSTRUCTIONS:

  1. Preheat broiler to high.
  2. In a small bowl, combine cream cheese and honey; mix until smooth. Stir in cocoa powder and mix until almost completely blended, leaving a few white and brown streaks for presentation.
  3. Spread about 1 1/2 tsp cream cheese mixture onto each graham cracker. Arrange crackers on a baking sheet and broil for 1 to 2 minutes, until warm and soft.
  4. Remove crackers from oven and arrange on a serving platter. Sprinkle with cocoa nibs, dividing evenly, and serve warm. Enjoy open-faced or sandwich 2 crackers together for a more traditional treat.
Nutrients per serving (4 crackers and 5 tsp filling): Calories: 130, Total Fat: 5.5 g, Sat. Fat: 2.5 g, Carbs: 18 g, Fiber: 2 g, Sugars: 6 g, Protein: 3.5 g, Sodium: 85 mg, Cholesterol: 8 mg

Nutritional Bonus:

While tea, red wine, cacao and cocoa powder may all do wonders when it comes to satisfying your soul (and taste buds), they may also play a hand in strengthening your heart. They’re all rich in catechins, a type of flavonoid that has been found to help reduce blood pressure while lowering LDL (bad) cholesterol and increasing HDL (good).

Comments
  • 30th April
    2012
  • 30
Strawberry Cornbread by Clean Eating Magazine Serves: 16Hands-on time: 15 minutesTotal time: 50 minutesCATEGORY:Freezable, Vegetarian                                                                                 INGREDIENTS: Olive oil cooking spray 2 cups sliced frozen unsweetened or fresh strawberries 4 tbsp Sucanat, divided 2 tbsp natural fruit-sweetened strawberry jam 1 cup plain yellow cornmeal 1 cup corn flour 1/2 cup whole-wheat pastry flour 1 tsp baking soda 2 tsp cream of tartar 1/2 tsp sea salt 1 cup nonfat plain Greek-style yogurt 1/2 cup plain unsweetened soy milk 2 whole eggs 1/4 cup plus 1 tbsp raw honey, divided 2 tbsp olive oil 1 cup frozen corn kernels, thawed (no sugar or salt added) 1/4 cup low-fat plain cream cheese INSTRUCTIONS: Heat oven to 375°F. Mist a 9 x 9-inch square baking pan with cooking spray and set aside. In a small saucepan, cook strawberries on medium-high for 10 minutes. Add 2 tbsp Sucanat and strawberry jam and stir. Heat for 5 minutes, until jam is melted and Sucanat is dissolved. Remove pan from heat and set aside to cool for 10 minutes. Once cool, place pan in refrigerator for 10 minutes. Meanwhile, in a large bowl, mix cornmeal, flours, baking soda, cream of tartar and salt with wire whisk until well incorporated.  To a blender, add yogurt, soy milk, eggs, 1/4 cup honey, remaining 2 tbsp Sucanat, oil and corn and purée until smooth, about 10 to 15 seconds.  In a small food processor or chopper, purée strawberry mixture until blended but still chunky, about 15 to 20 seconds. Set aside.  Add yogurt mixture to dry flour mixture and mix until dry ingredients are just barely blended. Do not over-mix.  Pour half of cornbread mixture into prepared square pan. Then spoon strawberry purée on top, swirling gently. Top with remaining cornbread mixture. Place in oven and bake for 30 to 35 minutes, until a toothpick or tester comes out clean when inserted into cornbread. Let cool.  Meanwhile, place cream cheese in a small glass bowl and microwave on high for about 10 to 15 seconds. Remove from microwave and stir with a rubber spatula. Mix in remaining 1 tbsp honey. If mixture seems too thick, add up to 1 tbsp water, 1 tsp at a time. Drizzle cream cheese mixture over warm cake. Cornbread can be divided into 16 squares. Nutrients per 3-oz square: Calories: 148, Total Fat: 4 g, Sat. Fat: 1 g, Carbs: 25 g, Fiber: 2 g, Sugars: 8 g, Protein: 4 g, Sodium: 172 mg, Cholesterol: 28 mg Nutritional Bonus: A sweet treat doesn’t have to be devoid of nutrients. Our Strawberry Cornbread proves that you can indulge while doing something good for your health: a 3-oz square packs over 21% of your day’s vitamin C, 18% manganese and 15% zinc.

Strawberry Cornbread

by Clean Eating Magazine


Serves: 16
Hands-on time: 15 minutes
Total time: 50 minutes
CATEGORY:
Freezable, Vegetarian                                                                                

INGREDIENTS:

  • Olive oil cooking spray
  • 2 cups sliced frozen unsweetened or fresh strawberries
  • 4 tbsp Sucanat, divided
  • 2 tbsp natural fruit-sweetened strawberry jam
  • 1 cup plain yellow cornmeal
  • 1 cup corn flour
  • 1/2 cup whole-wheat pastry flour
  • 1 tsp baking soda
  • 2 tsp cream of tartar
  • 1/2 tsp sea salt
  • 1 cup nonfat plain Greek-style yogurt
  • 1/2 cup plain unsweetened soy milk
  • 2 whole eggs
  • 1/4 cup plus 1 tbsp raw honey, divided
  • 2 tbsp olive oil
  • 1 cup frozen corn kernels, thawed (no sugar or salt added)
  • 1/4 cup low-fat plain cream cheese

INSTRUCTIONS:

  1. Heat oven to 375°F. Mist a 9 x 9-inch square baking pan with cooking spray and set aside.
  2. In a small saucepan, cook strawberries on medium-high for 10 minutes. Add 2 tbsp Sucanat and strawberry jam and stir. Heat for 5 minutes, until jam is melted and Sucanat is dissolved. Remove pan from heat and set aside to cool for 10 minutes. Once cool, place pan in refrigerator for 10 minutes.
  3. Meanwhile, in a large bowl, mix cornmeal, flours, baking soda, cream of tartar and salt with wire whisk until well incorporated. 
  4. To a blender, add yogurt, soy milk, eggs, 1/4 cup honey, remaining 2 tbsp Sucanat, oil and corn and purée until smooth, about 10 to 15 seconds. 
  5. In a small food processor or chopper, purée strawberry mixture until blended but still chunky, about 15 to 20 seconds. Set aside. 
  6. Add yogurt mixture to dry flour mixture and mix until dry ingredients are just barely blended. Do not over-mix. 
  7. Pour half of cornbread mixture into prepared square pan. Then spoon strawberry purée on top, swirling gently. Top with remaining cornbread mixture. Place in oven and bake for 30 to 35 minutes, until a toothpick or tester comes out clean when inserted into cornbread. Let cool. 
  8. Meanwhile, place cream cheese in a small glass bowl and microwave on high for about 10 to 15 seconds. Remove from microwave and stir with a rubber spatula. Mix in remaining 1 tbsp honey. If mixture seems too thick, add up to 1 tbsp water, 1 tsp at a time. Drizzle cream cheese mixture over warm cake. Cornbread can be divided into 16 squares.

Nutrients per 3-oz square: Calories: 148, Total Fat: 4 g, Sat. Fat: 1 g, Carbs: 25 g, Fiber: 2 g, Sugars: 8 g, Protein: 4 g, Sodium: 172 mg, Cholesterol: 28 mg

Nutritional Bonus:

A sweet treat doesn’t have to be devoid of nutrients. Our Strawberry Cornbread proves that you can indulge while doing something good for your health: a 3-oz square packs over 21% of your day’s vitamin C, 18% manganese and 15% zinc.

Comments
  • 23rd April
    2012
  • 23
Over the weekend my best friend came over and we made The EAT-CLEAN DIET Vegetarian Cookbook’s PEANUT BUTTER CHOCOLATE CHIP BACKPACK KISSES. First, they are ridiculously easy to make and they take no time at all to whip up. Second, they contain my favourite ingredients: starchy carbs, healthy fats, dried fruit, and chocolate! Third, they taste best chilled in our opinion. Fourth, I loved loved loved them. I did ‘cheat’ and had to have one two to see what they were all about. I plan on bringing these to my next cookie exchange or party. The kisses are highly addictive and extremely satisfying. I was grateful to have my best friend and fiance take and eat some because this could have been dangerous for an any on-season athlete. This is a treat that I would like to make often once I’m off season. Tip: Inspired by my teammate Leslie, we weighed each kiss before rolling to ensure each one would be the same size. We weighed each ball at 21g and this gave us 20 kisses. You can decide how big or small you want yours to be. This can be a fun activity to share with someone else like a child, partner, or friend. I weighed and my BF rolled.

Over the weekend my best friend came over and we made The EAT-CLEAN DIET Vegetarian Cookbook’s PEANUT BUTTER CHOCOLATE CHIP BACKPACK KISSES.

First, they are ridiculously easy to make and they take no time at all to whip up.

Second, they contain my favourite ingredients: starchy carbs, healthy fats, dried fruit, and chocolate!

Third, they taste best chilled in our opinion.

Fourth, I loved loved loved them. I did ‘cheat’ and had to have one two to see what they were all about. I plan on bringing these to my next cookie exchange or party.

The kisses are highly addictive and extremely satisfying. I was grateful to have my best friend and fiance take and eat some because this could have been dangerous for an any on-season athlete. This is a treat that I would like to make often once I’m off season.

Tip: Inspired by my teammate Leslie, we weighed each kiss before rolling to ensure each one would be the same size. We weighed each ball at 21g and this gave us 20 kisses. You can decide how big or small you want yours to be. This can be a fun activity to share with someone else like a child, partner, or friend. I weighed and my BF rolled.

Comments
  • 17th April
    2012
  • 17
Paleo-Friendly Apple Butter Muffins by Oxygen Staff (Rhiannon Kay)Ingredients: 500 ml apple butter (we like Wellesley brand) 2 cups almond meal 1 cup coconut flour 1 tbsp vanilla 1 tsp baking soda 1/2 tsp sea salt 2 tsp cinnamon 2 eggs Mix ingredients until it forms a chunky batter. Grease muffin pan. Tip: Do not form muffins as you put them into muffin tin. Drop the batter in jagged and awkward. That makes the nice crispy, baked peaks! Bake for 12-15 minutes at 350 degrees (until they look toasty, like my pic!) Let them sit on counter to cool at least 15 minutes before taking out of muffin pan.

Paleo-Friendly Apple Butter Muffins by Oxygen Staff (Rhiannon Kay)

Ingredients:

  • 500 ml apple butter (we like Wellesley brand)
  • 2 cups almond meal
  • 1 cup coconut flour
  • 1 tbsp vanilla
  • 1 tsp baking soda
  • 1/2 tsp sea salt
  • 2 tsp cinnamon
  • 2 eggs
  1. Mix ingredients until it forms a chunky batter.
  2. Grease muffin pan. Tip: Do not form muffins as you put them into muffin tin. Drop the batter in jagged and awkward. That makes the nice crispy, baked peaks!
  3. Bake for 12-15 minutes at 350 degrees (until they look toasty, like my pic!)
  4. Let them sit on counter to cool at least 15 minutes before taking out of muffin pan.
Comments
  • 5th April
    2012
  • 05
Who loves cupcakes? I DO!! Just picked up some friends from DavidsTea 1.) BIRTHDAY CAKE: Red and green rooibos, honeybush, sprinkles, ice cream bits, natural and artificial flavoring. 2.) CHOCOLATE CAKE: Black tea, carob, white chocolate sprinkles, white chocolate pieces, cocoa, stevia, natural and artificial flavoring. 3.) ICE CREAM CAKE: Black tea, carob, ice cream bits, white chocolate pieces, vanilla, rainbow sprinkles, natural and artificial flavoring.

Who loves cupcakes? I DO!!

Just picked up some friends from DavidsTea

1.) BIRTHDAY CAKE: Red and green rooibos, honeybush, sprinkles, ice cream bits, natural and artificial flavoring.

2.) CHOCOLATE CAKE: Black tea, carob, white chocolate sprinkles, white chocolate pieces, cocoa, stevia, natural and artificial flavoring.

3.) ICE CREAM CAKE: Black tea, carob, ice cream bits, white chocolate pieces, vanilla, rainbow sprinkles, natural and artificial flavoring.

Comments
  • 18th March
    2012
  • 18

NO MORE LICKING THE SPOON!

This weekend was my last official weekend “OFF season”. We planned a weekend get-a-way but by the amount of food related items that were taken you would have thought we were gone for a week! But that’s the way the cookie crumbles when you’re always making sure you’re prepared. My goal was to relax, not workout, eat clean, enjoy more than one guilt-free meal, have my last few drinks of alcohol, and be present in the moment with great company. I did exactly as I planned.

This weekend we celebrated several events with our good friends like:

  • one year anniversary of our trip to Paris
  • birthday
  • new property purchases
  • my last weekend before my ON season
  • positive relationships
  • 2012 and all exciting events that it holds

This weekend was the perfect wrap up for my off season and I’m ready more than ever to be on season. I know I am in a good head space and this I can officially say because I have been through one full season and I know what thoughts can pass through my mind.

Progress as an athlete and person:

  1. This weekend, I was able to relax and not have a single workout and be okay with this. I did not feel guilty for not working out and my body was appreciative of this break. Knowing when to give yourself a break isn’t always easy.
  2. I was able to casually enjoy my favourite beer, wine, and the champagne from Paris over the weekend. I did not feel guilty for enjoying a few glasses nor did I worry about the scale being higher on Monday or the effects of muscle recovery. I know what my body is capable of and I know what I need to do at this stage of the game. Knowing that the number on the scale on Monday will only last for a few days is progress.
  3. I was able to mindfully enjoy appetizers (5 people split: sea salt oven roasted bread, braised pork ribs), an entree (burger and fries), and dessert (5 people split: chocolate cake with ice cream, and cheese cake). I enjoyed the evening to the fullest. I did not feel guilty after the meal or the next day. Sure, I felt heavier the next day, this is no surprise but I know this will pass. I am not concerned over the scale being a few pounds higher on Monday either. Again, I know what needs to be done, I know what I am capable of doing, and I trust the program my coach has developed for me. THIS is progress and this is just an example of what can get into someone’s head during OFF and ON season. 

Competing isn’t just about following a “diet” or training program. There’s a whole other element of mind games that come into play and really see what you’re made of. If you followed me through my first journey to the stage you will remember. Put it this way, it’s a crash course in getting to know yourself like you’ve never known before. I’ve been through it once and I’m ready to go at it again and learn something new about myself.

Comments
  • 14th March
    2012
  • 14
SWEET & SOUR CHOCOLATE BARK By The Clean Eating Magazine Serves: 16Hands-on time: 5 minutes.Total time: 45 minutes. INGREDIENTS: 12 oz dark chocolate (70% cocoa or greater), chopped 1 cup unsalted raw almond pieces, toasted 1 cup unsweetened dried sour cherries 1/4 cup organic crystallized ginger*, chopped Pinch coarse sea salt INSTRUCTIONS: Line a rimmed baking sheet with foil. Set aside. In a medium bowl set over a saucepan of simmering water, melt chocolate, stirring frequently, until smooth and melted, about 5 minutes. Pour melted chocolate onto prepared baking sheet, spreading with an offset spatula to about 1/4-inch thickness. Sprinkle evenly with almonds, cherries, ginger and salt. Chill until chocolate is firm, about 30 minutes. Peel off foil and break chocolate into pieces. Store in refrigerator in an airtight container for up to 1 month. Best served slightly chilled. Nutrients per 1-oz serving: Calories: 190, Total Fat: 10 g, Sat. Fat: 4.5 g, Carbs: 25 g, Fiber: 5 g, Sugars: 12 g, Protein: 2 g, Sodium 12 mg, Cholesterol: 0 mg

SWEET & SOUR CHOCOLATE BARK By The Clean Eating Magazine

Serves: 16
Hands-on time: 5 minutes.
Total time: 45 minutes.

INGREDIENTS:

  • 12 oz dark chocolate (70% cocoa or greater), chopped
  • 1 cup unsalted raw almond pieces, toasted
  • 1 cup unsweetened dried sour cherries
  • 1/4 cup organic crystallized ginger*, chopped
  • Pinch coarse sea salt

INSTRUCTIONS:

  1. Line a rimmed baking sheet with foil. Set aside.
  2. In a medium bowl set over a saucepan of simmering water, melt chocolate, stirring frequently, until smooth and melted, about 5 minutes. Pour melted chocolate onto prepared baking sheet, spreading with an offset spatula to about 1/4-inch thickness. Sprinkle evenly with almonds, cherries, ginger and salt. Chill until chocolate is firm, about 30 minutes. Peel off foil and break chocolate into pieces. Store in refrigerator in an airtight container for up to 1 month. Best served slightly chilled.
Nutrients per 1-oz serving: Calories: 190, Total Fat: 10 g, Sat. Fat: 4.5 g, Carbs: 25 g, Fiber: 5 g, Sugars: 12 g, Protein: 2 g, Sodium 12 mg, Cholesterol: 0 mg
Comments
  • 10th March
    2012
  • 10
GUILT-FREE MEAL: Chocolate Ganache Cake Delicious and RICH. My eyes were wanting something intensely chocolate and I got my wish. However, it may have been a bit too sweet in the end. You live and you learn. Sometimes the mind wants something that the body doesn’t. I think my next meal will be an entree.

GUILT-FREE MEAL: Chocolate Ganache Cake

Delicious and RICH. My eyes were wanting something intensely chocolate and I got my wish. However, it may have been a bit too sweet in the end. You live and you learn. Sometimes the mind wants something that the body doesn’t.

I think my next meal will be an entree.

Comments