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Month: October 2014

Fruit (and veggie) leather: Tasha’s Kitchen

 

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Fruit (and veggie) leather

All of these ingredients can be purchased at a grocery store like Natures Fare.  I used all organic produce.

 

I love making fruit leather for a snack for our whole family to eat! I also love how I can sneak veggies in it and no one ever knows because you can’t taste it! Who doesn’t love fruit leather, give it a try! You can add your favourite fruits and make your own recipe too! Fruits that don’t work great are ones with high water content like melons.

Ingredients

  • 1 cup chopped mango
  • 1 cup apricots pitted
  • 1 cup berries ( I used blueberries, but you can do raspberries, black berries, cherries, or a mixture of all!)
  • 1 banana
  • 1 cup spinach
  • 1 carrot

Directions:

Put all ingredients into high speed blender like a Vitamix.  If you do not have a vitamix, then you’ll have to cut all this fruit as small as possible, and for the carrot you’ll want to shred it)  Blend it all up until it’s as smooth as can be. It will end up like a really thick juice, or a smoothie texture.Pour the mixture on your dehydrator sheets and spread as thin as possible, but not so it’s see-through, then you’ve gone too thin.  Dehydrate for about 8 hrs on 115 degrees. The leather should be pliable, but not breakable.

If you don’t have a dehydrator, not to worry! Use a cookie sheet and parchment paper, or silicone baking sheets to pour the batter onto. Set your oven to the lowest setting and leave the door cracked open. Check them after about 2 hrs,  if they’re pliable and dry, then they’re done.

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Ethics Statement: Nature’s Fare Markets is a sponsor of Daily Routine Fitness and we do purchase or receive most of the ingredients for our recipes from them. However, It is still our choice which ingredients we choose to use and why. We would never compromise our quality or integrity to satisfy a sponsor! However, it just so happens that Nature’s Fare Markets is a great place to buy healthy food!  To learn more about, please visit their website –   http://www.naturesfare.com/

Fuelling The Little Ones In Our Lives-Love Child Organics

love child organics

 

If I told you my 23-month-old Bennett sometimes lives on Love Child Organics  purees, would you judge me? When I first became a mom, I did everything I could to live up to the standards of the perfect organic, well-planned, and, of course, nutritionally sound mother. Although I was armed with the newest Vitamix and every type of fruit and vegetable from the farmers market, I’m here today to say, “I have failed a time or two.” Okay, maybe hundreds of times!

The truth is my kids will often refuse to eat the labors of my hardworking hands, which is why I started researching food I could grab when we are out and about or when I need to set the babysitter up for success without her having to try to convince them that my spinach and kale blend is amazing!

One of the things I have learned from being a trainer and researching supplements is that you need to know where and who the product is coming from. Natural, organic and healthy really mean nothing until you know your supplier and the guidelines under which it operates. I started picking up Love Child Organics at Natures Fare here in Kelowna because I loved the variety of vegetables and fruit the company was putting into its product. Once I went online and read through the values of the company, I was super-impressed.

After McCarthy spent a week in the hospital this year due to an infection caused by his having a weak immune system, I became very aware of the effects of preservatives, added sugars, and chemical fertilizers in our children’s food. These additives are affecting their immune systems, behavior, learning capability, and overall wellness. Once I did my research on Love Child Organics, these products started becoming a staple in our weekly shopping. Bennett and McCarthy will suck back their pouches of kale, broccoli, quinoa, and pears like they’re the most amazing things in the world. This would not happen if I blended those ingredients! There is something about the puree little bag and the twist top that my kids go crazy for. I cannot explain it, nor will I try.

So in honor of this week’s focus on “fueling the little ones,” my top pick for children’s snacks for home and on the go is Love Child Organics. Thank you, Love Child Organics for making this mom’s life a little bit simpler.

love child organics

TRX Pull Ups: Exercise Tips

Goal of Exercise:

The pull up is a fantastic exercise to strengthen your back, shoulders and arms.By using the TRX you also target the stabilizing muscles of your abdominal wall and your legs. If your goal is to be able to do full body pull ups, the TRX is a great place to start. If you can already do a regular body weight pull up, this is a great exercise to do afterwards to really push the muscle to complete fatigue.

Muscles Worked

  • Latissimus Dorsi (Lats)
  • Brachialis (Lower Biceps)
  • Brachioradialis (Forearm)
  • Biceps Brachii (Biceps)
  • Teres Major (Outer Back)
  • Deltoid, Posterior (Rear Delts)
  • Infraspinatus (Rotary Cuff)
  • Teres Minor (Rotary Cuff)
  • Rhomboids (Middle Back)
  • Levator Scapulae (Rear Neck)
  • Trapezius, Middle (Upper Traps)
  • Trapezius, Lower (Lower Traps)
  • Pectoralis Minor (Chest)

Stabilizing Muscles

  • Biceps and Triceps
  • Quadriceps and Hamstrings

 

 

Vegan Essentials

 

quinoa-patties

 

After lots of questions from my Vegan clients and readers, I decided to compile a short list of a few key vegan essentials that I feel are necessary when attempting to follow a vegan diet. I’ve been exploring and experimenting with vegetarian and vegan recipes lately, and both my family and I are falling in love with these types of dishes. Simply removing meat out of my diet has already had some positive effects on my body, and although I am still very new to this way of eating, many aspects intrigue me enough to continue to try it out. Here are some tips and tricks that have helped me thus far. Read More Here.

Chocolate Brownie Cupcakes: Tasha’s Kitchen

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Chocolate Brownie Cupcakes – gluten, dairy and sugar free!

Who doesn’t love a cupcake? Give these a try this halloween. Whether you’re serving kids or adults, everyone will love them. These cupcakes are healthy but are also fluffy, moist, sweet and rich.

Most if not all of these ingredients can be purchased at a grocery store like Natures Fare.

Ingredients

  • 3/4 cup cacao
  • 1/4 cup coconut oil
  • 1/4 cup lucama powder (A sweetener that has a very low glycemic index, and tastes like sweet potato crossed with maple syrup. It is an exotic fruit that has been dehydrated and ground into find powder. If you cant find it, just add a couple table spoons more coconut sugar)
  • 1.5 tsp each baking powder and baking soda
  • 1/4 tsp salt
  • 3 egg whites (or replace with flax ‘egg’ or chia seed ‘egg’)
  • 1/2 cup unsweetened apple sauce
  • 1/2 cup unsweetened yogurt of choice (I don’t eat dairy so I use coconut milk based yogurt)
  • 1/2 cup each xylitol and coconut sugar
  • 1 tsp vanilla
  • 1 cup hot water
  • 1 3/4 cup large flake oats, or quick oats
  • Option: add 1/2 cup good quality dark chocolate chips (I don’t usually add these, but if you want them extra chocolaty, go for it)

Frosting

  • 1/4 cup cashew butter (or nut butter of your choice. I used cashew because it’s so buttery and creamy)
  • 1/4 cup coconut butter
  • 1/4 cup honey or maple syrup
  • Option: if you want the icing to be orange for halloween, just add pumpkin puree until you are happy with the color

Directions:

Get out your blender or food processor. Put the hot water in, then add all remaining ingredients and blend until smooth! How easy is that?

Pour into a bowl and let sit for 15-30 min to let the batter thicken up a bit.  It will start out like pancake batter, then thicken to more like a cake or brownie batter.

Pour into muffin cups 3/4 full. Bake at 350 for 25-28 min. When you insert a knife of toothpick it should come out fairly clean.  Let these cool before drizzling the icing on them.

For the frosting, put the ingredients in a bowl and mix until smooth. If your coconut butter is too hard to mix, then just melt it slightly to make it easier to stir.

Ethics Statement: Nature’s Fare Markets is a sponsor of Daily Routine Fitness and we do purchase or receive most of the ingredients for our recipes from them. However, It is still our choice which ingredients we choose to use and why. We would never compromise our quality or integrity to satisfy a sponsor! However, it just so happens that Nature’s Fare Markets is a great place to buy healthy food!  To learn more about, please visit their website –   http://www.naturesfare.com/

Alternating Shoulder Raise: Exercise Tips

Goal of Exercise:

This exercise is great for creating shoulder definition and strength through the shoulder joint. Keep weight light so you do not stress the shoulder. Move slowly for a count of 1,2,3,4. Keep core tight and chest up.

Muscles Worked

  • Deltoids – front, middle and back of shoulder

 

 

Beach Abs

 

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The thought of building a set of six pack abs for many feels unattainable, but it’s not as far off as you may think. Before I started to practice clean eating, I would have never thought I could achieve the stomach I currently have. 6 months after having my first child, with a strict clean-eating diet and a lot of weight training, I sprouted my first set of abs! I can tell you from experience that it required a ton of dedication. Making smart choices in the kitchen and following a proper workout plan are the keys to developing a strong and defined  Read More Here!

Thai Curry Soup (w/ Vegan Option): Tasha’s Kitchen

Curry Soup 2

Thai Curry Soup with Zucchini Noodles or Rice Noodles

This thai curry soup has become a staple meal in our household!  We eat this at least once a week.  It’s healthy, spicy and extremely tasty. If you like thai food, try it this weekend, you won’t be disappointed! You can purchase most of these ingredients at a grocery store like Natures Fare.  For the thai specific ingredients like lime leaves and lemon grass, you can get these at an asian food store, or at a grocery stores with an asian section (like superstore).

Ingredients

  • 1 TB organic chicken stock powder
  • 3 cans full fat organic coconut milk
  • Add the same amount of water as coconut milk
  • 1 stalk lemongrass cut into pieces large enough to pick out later
  • 5 lime leaves
  • 2 TB fresh ginger cut in to pieces, or grated if you don’t want to pick them out later
  • 3 TB Red, or Green thai green curry paste (red is my favourite)
  • 1 TB honey or coconut sugar
  • 1 TB sea salt (more or less to your preferred taste)
  • 1 medium zukkini made into noodles with a spiralizer, or a potato pealer.  (You can also serve with  brown rice vermicelli noodles, rice, quinoa.
  • Veggies!! ( I usually do carrots, onion, garlic, bell peppers, broccoli, snap peas, cauliflower, cabbage, yams……use whatever you love!)
  • optional: Choice of protein (chicken, fish, lentils, chick peas)

Directions

Put everything in a big pot except for veggies. If you are adding lentils, add 1/2 cup now and add 1/2 cup more water as they will use some of the liquid up.   Let the smell of a thai restaurant fill your house as this liquid simmers for about 30 min.  Then start adding the veggies according to how long they take to cook. EG: I will add carrots and cauliflower first, then add broccoli and cabbage in the last 5-10 min because I do not like them to be too soggy. Use your discretion 🙂

Serve over the zucchini noodles or vermicelli rice noodles.

Curry Soup 1Curry Soup 3

Ethics Statement: Nature’s Fare Markets is a sponsor of Daily Routine Fitness and we do purchase or receive most of the ingredients for our recipes from them. However, It is still our choice which ingredients we choose to use and why. We would never compromise our quality or integrity to satisfy a sponsor! However, it just so happens that Nature’s Fare Markets is a great place to buy healthy food!  To learn more about, please visit their website –   http://www.naturesfare.com/