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Month: January 2013

Sleepless nights and long days call for Turkey meatballs!

 

Sunday, I ended my blog post with, “goodbye cloud of sickness”, little did I know I would be running at a frantic pace a couple hours later to the sound of Bennett getting sick over the monitor.  There is nothing that breaks my heart more then seeing my little guys sick. Bennett handled the flu like a champ and bounced back 24hours later, but within that 24 hours Mommy did lots of snuggling and breaking of all the “Sleep training rules”. And boy did I pay for it these last couple days!!  I’m not going to confess all the mistakes I have made this week due to my lack of sleep, but what I will tell you is we are back on track! All though today was filled with lots of tears at nap time, bed time was much smoother. 

 

 

 

 

this was us for 2 days…No pants,topknot and cuddles 

 

 

 

 Happy and Eager to start week 8!

 

 

 

 Excited to get out of the house!

 Although my stress levels have been at an all time high this week, I’ve stayed focused on keeping my body healthy and fueling it with healthy goodness.  These delicious turkey meatballs are one of my new favorite grab-and-go proteins. They are packed with flavor and energy for those days where I feel like I’m running nonstop.   

Enjoy~~*

 

 

 

Ingredients

  • 1 pack extra lean ground turkey
  • plus 1 egg beaten
  • 2 tbl minced green bell pepper
  • 2 tbl minced red bell pepper
  • 2 tbl minced onion
  • 1/2 cup quick oats or old fashion
  • 1tsp. garlic powder
  • 1 tsp dry oregano
  • 1/2 tsp. salt
  • pepper to taste

Instructions

Preheat oven to 365 degrees,In a mixing bowl add turkey and all minced veggies and spices…then beat the egg an add to mixer, mix with hands to incorperate the ingredients do not over mix cause youll end up with tough balls lol.. on a foiled baking sheet sprayed with clean evoo…start shaping meat balls the size of golf balls, set on baking sheet till all meat is used 

bake for 30 to 35 minutes 

Readers Questions

 Hello and Happy Sunday everyone!  

One of my favourite moments this weekend was spending quality time with McCarthy. On Saturday, Troy woke up feeling a little under the weather, so while Bennett and Daddy napped, McCarthy and I headed outside to get some much needed fresh air. Sometimes I think we get so run down and busy with the demands of our lives that we forget to breath and take in the simple things that life has for us. As I stood out in the snow and watched McCarthy shovel snow ONTO our sidewalk (hehe) I took a deep breath and watched McCarthy’s face light up with the sight of snow falling once again! I felt the frustrations of sickness, lack of sleep and the weeks demands leave my body in that moment. I was again reminded, by the smile on McCarthy’s face, how important stepping away from the issues of life is and enjoying the simple pleasures that are right in front of us. So as you are starting yet another week remember…Life is like sky and with every sky there are clouds (filled with lessons) but every cloud has to move on. 

Goodbye cloud of sickness! 

 

I’ve been receiving lots of questions through e-mail and facebook, so I thought instead of answering them privately I would answer them here on the blog to spread the love of information! If you have a question please email me! I will answer them throughout the week and keep them anonymous unless you state other wise.

 

Question #1-

What are good snacks to eat after a work out?

Within 15 minutes of completing your workout, your muscles are like sponges waiting to refill their glycogen stores. So for effective rebuilding and recovery of muscles, eat a carb- and protein-rich snack that’s very low in fat. After a 30-minute workout try combining a mixture of carbs and high protein foods. The protein is going to aid in the recovery, repair and building of your muscle. Fats are also a great add on to your pre workout snacks. They slowly enter the blood stream giving you longer lasting energy throughout your workout.

 

Favourite recovery snack

half banana

1 scoop chocolate protein

1 scoop peanut butter

6oz almond,rice or coconut milk

add ice cubes

blend and enjoy

 

 

Question #2

What do I eat as a pre-workout snack?

For me the simpler the snack the more likely I’m going to eat it. As a mother of two I don’t have a lot of time during my busy week to be creative. So I keep it simple and stay successful. Here are my favourite pre-workout snacks.

Apple with 10 raw unsalted almonds-keep these items in your car for those times when your on the go and need a quick snack. This snack is a great option before a boot camp or high cardio workout.

Brown rice cake with a lean protein and veggies-This quick digesting carb is going to give you the energy your body needs for the workout. Combined with your lean protein source and slow digesting carbohydrate (veggies) your body is set up for energy, muscle and mental fuel.

Quick oats with nuts and topped with some fresh berries-Oatmeal is a whole grain, which means it will keep your blood sugar stable during your workout. Eating oatmeal about an hour before your workout will keep you full, even when you’re burning calories. Add a handful of blueberries or another type off fruit to the oatmeal to add more carbohydrates to your snack. Fruit contains glucose, which will provide a fast burst of energy, while oatmeal will provide the glycogen that improves your stamina.

Fats are also a great add on to your pre workout snacks. They slowly enter the blood stream giving you longer lasting energy throughout your workout. 

 

Question #3


How do I add more healthy fats to my diet?

There is a lot of simple ways to add healthy fats to your diet. Throw some avocado in your protein shakes, add nuts to your snacks but my favourite is coconut oil! I daily add this item to my protein shakes for its amazing fat properties and numerous health benefits.

 

What are the health benefits of coconut oil?

 

Studies have show that intake of coconut oil can help our bodies mount resistance to both viruses and bacteria that can cause illness. Even more, it also can help to fight off yeast, fungus, and Candida.

 

Coconut oil can also positively affect our hormones for thyroid and blood sugar control. People who take coconut oil also tend to have improvements in how they handle blood sugar, for coconut can help improve insulin use within the body. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It increases digestion and helps to absorb fat-soluble vitamins.

 

Can coconut oil reduce cholesterol?

 

Coconut oil has a saturated fat called lauric acid, a type of MCT. It has been shown that lauric acid increases the good HDL cholesterol in the blood to help improve cholesterol ratio levels.  Coconut oil lowers cholesterol by promoting its conversion to pregnenolone, a molecule that is a precursor to many of the hormones our bodies need. Coconut can help restore normal thyroid function. When the thyroid does not function optimally, it can contribute to higher levels of bad cholesterol.

 

How does coconut help keep weight balanced?

 

Coconut fats have special fats called medium chain triglycerides (MCTs). It has been shown that breaking down these types of healthy fats in the liver leads to efficient burning of energy. One 2009 study found that women who consumed 30 milliliters (about 2 tablespoons) of coconut oil daily for 12 weeks not only did not gain more weight, but actually had lowered amounts of abdominal fat, a type of fat that is difficult to lose, and contributes to more heart problems.

A Thursday Outing

 On Thursday, I ended up hugging the toilet for the majority of the day (not fun) while I kicked a short bout with the flu. I am very thankful that our bodies are created to bounce back from those episodes.  After laying in bed all day (thanks to my husband) we headed out for Bernnett’s final midwife appointment.  This appointment was filled with the excitement of seeing our little one grow and the sad realization that this would be the last time we’d see these wonderful ladies for a very long time.  The Malachite team has grown to be part of our little family and we feel so connected to them. I could not ask for a better group of ladies to lead me through the journey of pregnancy. Cammie and Tara made our home birth experience something I will always cherish. Thank you Malachite Midwives for blessing us with your friendship, wisdom and soft hearts as you helped guide our little Bennett into this world.

We hope to see you a few more times…hehe

 

 

 

 

 

 

 What Bennett Wore-Cardigan-Joefresh-Jeggings-Joefresh-Boots-Gifted Uggs

What McCarthy wore-Denim Button Up-Gap Kids-Jeggings-Childrens Place-Ankle Boots Joefresh

What I wore-Hat-Gifted American Apparel-Blazer-H&M-Romones tank-Forever21-Leggings-American Apparel-Ankle Boots-Aldo-Knecklace-H&M

Weighing 12.6 Bennett is healthy and happy!

 

 

 

Learn to love Kale?

Tonight I received one of the highest honors as the chef of the house…”Babe that was one of the best dinners you have ever made!” Yes, it’s true those words were spoken after eating a massive kale salad served with a pairing of Salmon.  How did I get my kale hating husband to eat several servings of this salad? Thanks to my lovely friend Dana who shared this dressing recipe with me. Kale is one of the most amazing super foods you could add to your diet. Below I’ve listed just a few of the benefits to adding Kale to your diet. Still not sure about this crunchy green stuff?! Whip up this delicious dressing and chow down!

 Detoxification and aids with weight loss

Strengthens your immune system

Healthier hair, skin and nails

Helps you see clearly and aids in flexibility

Anti Inflammatory

Disease Fighting properties

 

1/2 cup Extra virgin olive oil

1/4 cup lemon juice

3 garlic cloves

1/2 tsp salt

pinch of red pepper flakes

Whisk together and add 1 bunch of kale. Sit at room temperature for 10-30minutes, then add 1/2 cup of parmesan. You can also substitute part of the parmesan amount with a couple tablespoons of nutritional yeast.

 


 

This is the rub I used on our Salmon tonight. Seriously amazing!!!

It’s a combination of sea salt, brown sugar, black peppercorns, rosemary, garlic, sage, lemon juice powder and parsley.

This meal is packed with flavour and is the perfect way to start your week off!

Enjoy~~*

 

Happy Thursday

 

Today was such a good day! Started the morning off with some Tri-Fitness training (more on that later) and our first lululemon ambassador breakfast. There is something so refreshing about being around a group of people who are so driven and inspiring. If you are ever feeling like you’ve hit a brick wall in the motivation department, spend some time with people who inspire and excite you. I guarantee you will walk away with a little spunk in your step and a motivation tank that has been re-filled . I’m so thankful to have been given the opportunity to be a lululemon ambassador. I truly believe this year is going to be filled with so many new adventures and open doors.

 

Happy Thursday!

 

 

 

Felt Hat-Blonde-Bomber Jacket-Lululemonathletica-Studded Blouse-Forever21-Jean shorts-American Eagle-Tights-Joefresh-Boots-Aldo-Leopard Bracelet-Forever21-Scarf-Gifted 

 

 

 

 

 

 

 

Stink Eye?


Week #7 

Button Up-Baby Gap-Jeggings-Joefresh-Booties-Baby&Me

Have your cake and eat it too!

 At 187 calories, why not?! Coming off a holiday season filled with sugar and every other type of carbohydrate can leave the body in a state shock! Instead of giving into these cravings, whip up this delicious dessert shake and pat yourself on the back for fighting off the sugar demons!

Enjoy~~*

 

This is the face of a happy customer 🙂

 

Ingredients

1/2 cup Low fat cottage cheese 1
1 Scoop vanilla protein powder 2
3-5 Drops butter or almond extract
1 tbs Vanilla sugar free instant pudding mix OR 1/2 tsp vanilla extract vanilla sugar free instant pudding mix OR 1/2 tsp vanilla extract “I used vanilla extract”
3-5 Stevia packets (or sweetener of choice to taste) I recommend tasting as you go
1/2 cup-1cup Water (Alter this according to desired consistency)
5-10 Ice Cubes (Depending on how thick you like it, use less for a thinner consistency)
Optional: 1/2 tsp xanthan gum 3
  Sprinkles for topping!

Clean Eating BBQ Santa Fe Chicken Salad

Forget complaining about being sore from boot camps, nothing compares to picking your 23 month old son up 100 times a day and sprinting to the bathroom. There is no warm up for this workout or explanation, you hear the word “potty!”, you scoop child up, and sprint! And when I say sprint, this means possibly while you’re breast feeding your newborn, carrying groceries, cooking dinner or showering. It’s like having the most insane personal trainer ever! For this type of workout you will need proper nutrition. Tonights dinner recipe will help you recover and prepare for day #5 of potty training!

 

Enjoy~~*

 

Day #5 No accidents today! Go McCarthy!!!

 

Clean eating BBQ Santa Fe chicken salad

 

 

I use this sauce for my chicken salad, served on a bed of spinach, vegatables of your choice, black beans and topped with some low fat cheese. it’s delicious  and will bring a little bit of summer into your cold winter nights!

Clean Eating BBQ Sauce
(Makes approximately 10 servings) 

Ingredients
1 (15 oz.) can tomato sauce – no sugar added
1 (6 oz.) can tomato paste – no sugar added
1 tsp. low sodium soy sauce
2 tsp. cumin
1 tsp. paprika
1 tbsp. garlic powder
1 tbsp. onion powder
4 tbsp unsulfered molasses
3 tbsp. honey
3 tbsp. balsamic vinegar

Directions

Step 1 – Combine all ingredients together in a medium mixing bowl and mix well using a whisk.

Step 2 – Use as you would any other bbq sauce!

Eat and Enjoy!

Nutritional Content
1 serving = 1/4 cup

Calories: 74
Total Fat: 0 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 248 mg
Carbohydrates: 19 gm
Dietary fiber: 1 gm
Sugars: 13 gm
Protein: 1 gm
Estimated Glycemic Load: 10

Snow Days

While Kelowna’s temperature continues to drop and the snow continues to fall, I continue to search for creative ways to keep us occupied and not go crazy with cabin fever! This week consisted of many sessions of finger painting, playing band, brain storming over new blogging ideas and getting creative in the kitchen.  Saturday morning I woke up to Troy telling me to take the morning off and head out for some much needed alone time. After getting my butt kicked at V02Max, I grabbed a coffee and headed downtown in search of the perfect felt hat. I love the look of these hats and the fun they add to an outfit. They are also the perfect accessory to hide mom hair and sweaty gym head.  So let’s celebrate hats, what they add your our outfits and what they hide.

Enjoy the start to you’re week and get ready for some delish food posts and ideas for snow day workouts – coming soon!

 

Hat-Blonde-Sweater-Joefresh-Beetles T-shirt-H&m-Jeans-Urban Outfitters-Boots-Aldo-Necklace-Frock

 

 

 

 

 

 

Friday Night Delights

This week we took on the adventure of potty training! With a few tips from my mother-in-law and good friends who have mastered this, I felt I was ready.  Although we have had accidents, we have also had many positive moments! McCarthy was more then willing to give up the diapers when it involved getting potty candies, big boy pants and animal stickers to celebrate each completion.  After a couple days of balancing Bennett, cleaning, workouts, several attempts to take a shower and potty training, I was more than excited to head out for a night of fun with our extended family Jordan and Rebecca Turton. One of the best things about hanging out with Becki is the excitement of what she is going to show up in! She continually pushes the envelope with her own fashion and I love it! Interested in what Becki’s wearing? Check her out at MarieJanelle

Also, check out my favourite skinny drink to sip on!

Enjoy~~*

 

What I wore-Top-Zara,Necklace-H&M 

You’re going to want to use an unflavoured Vodka for this drinks to achieve proper flavour and save on calories. When this picture was taken, I only had flavoured vodka in stock. 

Skinny Vodka Lemonade

1 cup club soda

Half a lemon “I like a lot of lemon”

half a pack of stevia for sweetness

1 shot of vodka

5 ice cubes

Calories-60!

 

 


So proud of his potty stickers

What he wore – Joefresh PJ top and a guitar 

Green Bay Packers bathroom huddle

Week 6…

  

Week 6! Where has time gone? 

Sometimes I think my heart might explode 

 

Bennet, I can’t imagine life without your milky little breath and your chubby little cheeks

Loves to give Mommy kisses

Holding on to every special moment

 

Happy Monday~~*