Nutrition, Recipes

Healthy Donuts!!!

I love donuts so much! But we all know that the store bought conventional donuts are in now way healthy. It’s loaded with sugar and fat, and of course tasty goodness. In the last few years of my fitness journey, I’ve been tinkering around with all kinds of ingredients to find just the right balance between nourishing and delicious. Well, I found that recipe and I am thrilled to share it with you!

Sour Dough Donuts

Serves 6

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Ingredients:

2 cups oat flour

1/3 cup coconut flour

6 tablespoons ground coconut

2 teaspoons stevia

1 teaspoon ground flaxseeds

½ teaspoon cinnamon

pinch of nutmeg

½ cup unsweetened almond milk

1 tsp apple cider vinegar

Instructions:

  1. Preheat oven to 350 degrees and spray a donut pan with non-stick cooking spray
  2. In a small bowl, combine milk and vinegar. Set aside.
  3. In a medium bowl combine the remaining ingredients, then add in the milk and vinegar mix. Stir to combine. *If too dry add water 1 tablespoon at a time until a thick batter forms.
  4. Portion out the batter evenly into the donut pan to six donuts.
  5. Bake for 30 minutes, rotate pan halfway through. Let cool completely before serving.
  6. *Can be stored in the freezer for 3 weeks

Enjoy!

If you love this recipe and what more meal and snack ideas like this one, be sure to check out my Recipe Collection here. You’ll find 25 delicious recipes for every goal and craving!

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Nutrition, Wellness

Going Raw

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The raw food diet is something that I always thought was pretty intense. It’s essentially vegan to an entirely different level, where no food or beverage can be heated to anything higher than 118 degrees. I always thought that the “science” behind this diet was hokum, but I’m also a little intrigued too and since I’m now in my off-season this would be the perfect time to test out whether raw foodism could work for a bodybuilder.

Let’s get into the science behind this diet first. The idea here is that food in its natural state is the most nutrient dense and that heating anything above 118 degrees will destroy its enzymes and in turn its nutritional value. The emphasis here is obviously lots of fresh fruits and vegetables with some raw whole grains that can be soaked and eaten uncooked like oats or raw buckwheat along with raw (unroasted) nuts, nut butters and some cold pressed oils. A lot of recipes involve using a dehydrator, especially to try a create things like crackers, flatbreads or wraps and many also include a lot of nuts and therefore fats, especially with dessert recipes. The really hardcore version of this involves taking it up a notch by not using any dehydrator, food processor or blender (as the belief is that the machine will heat up the food to a certain extent and destroy the enzymes) also grains are avoided (even ones that are raw), but there’s lots of sea vegetables consumed and fats are a minimal part of your diet. So in this case you’re eating a ton of fresh produce; notice I said fresh here as freezing is also believed to damage nutrients. A few things that are also avoided in general with this diet is coffee, as the beans are roasted, and soy proteins such as tofu and tempeh, since the soy beans are cooked in the processing. So yeah it’s pretty restrictive, but I was willing to give it a shot.

I decided to embark on a temporary raw food diet for at least a day. I made sure that it was a rest day as I figured that my carb and protein intake might be slightly off making weight training a big challenge. I didn’t go hardcore version here so I did include some grains and dehydrated snack foods to keep it interesting. I tried out all kinds of fun stuff like buckwheat porridge where I combine ground buckwheat with almond milk, hemp seeds, fresh peach slices and macadamia nuts. I also treated myself to the most amazing kale chips (I swear they were awesome) store bought of course, and cocoa almond energy bites, along with the standard salads, fresh veg and fruit. What I was very pleased to discover was that raw nuts and nut butters have a nice sweet taste to them that we actually don’t get from the roasted versions. I definitely prefer raw here and will probably incorporate more of this into my diet as it was super good. I did notice that my eating was pretty sporadic during the day though; I wasn’t really paying attention to how long I was waiting between meals and snacks, but I was also not eating the entire portions of food in each sitting either. I stopped when I felt like I had had enough, but I still wound up overeating at times…needless to say, intuitive eating is not for me. I also noticed that I was not getting a big amount of protein here but that my fat content was higher than usual. The truth about protein is that the average person eats double the amount of protein that they actually need and then some, so protein deficiencies are non-existent. In my case though, as a bodybuilder with significant muscle mass, I could feel it and the added fats definitely felt pretty heavy even though it was delicious. Everything I ate was really good, but when I got home I was ready for some solid and warm food.

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That was Part 1 of my raw food adventure. Part 2 was a whole other story. I decided to embark on a 1 day juice fast. Yup, that’s right, no solid food only cold pressed juices for one day. I did my research ahead of time to see how to best prep for this and what to expect. In the days leading up to it I had cut out caffeine altogether started eating more raw fresh produce and slowly switched to cold meals like rice salads and overnight oats and also drinking lots of water. Obviously this juice cleanse would take place on a rest day over the weekend since I found that many claimed to have low energy levels while juicing. So I ordered my juices from a local shop and had them delivered to my home which was super convenient. Bare in mind that these cold pressed juices have all the pulp removed so they aren’t thick like a smoother and don’t have any fiber either. The thought behind a juice cleanse is that it’s easy to digest, it gives your body a break from trying to breakdown all of the foods that we eat, helps to remove and flush out toxins and hydrates you in the process. I’ve always been a bit weary of this because you’re body naturally detoxes itself via the liver (which is your body’s filter) and through excrement and sweating, so an actual detox isn’t really necessary. But I still wanted to give it a try. It actually was pretty good. The juices tasted really nice, I wasn’t starving or exhausted at all, I didn’t spend most of my day in the bathroom (as many people reported they had) and by the next day I had gotten rid of my post-contest bloat. I think the main benefit to this is to shed excess water weight and bloat but that’s pretty much it.

So there you have it, my raw food diet experiment was a semi-success. It was fun trying out new recipes and finding alternative treats at the grocery store, but long term I don’t think this will be a fulltime thing for me, especially during winter months. The thought of eating pineapple and raw almonds during a snow storm sounds pretty unappealing to me. During the warmer months I say bring it on! It is a great time to try out the local and seasonal produce and eating raw is very refreshing on a hot summer day. One thing we all know for sure is that we all need to eat more plants and less animal (whether dairy, fish, eggs or meat). Everyone needs more fiber, more micronutrients and less protein and dietary cholesterol which is only found in animal foods. This is the absolute truth, I guarantee you that no doctor will ever tell you to cut back on the veg, but they will tell you to cut back on the animal food, especially if you have an underlying health issue. So give raw food a chance, maybe not fulltime, but definitely through in some snacks like crudité or fruit and nuts, and have some raw meals too like overnight oats and all kinds of fun salads. Your abs, your digestive tract and your body will love you for it.

Start Strong, Finish Strong

P.S. Remember to sign up for your 1 on 1 Nutritional Awareness coaching session. This special offer is only available for the month of July and spaces are extremely limited so book your spot today by checking out the link below!

Summer Special – Nutritional Awareness Session

 

Contest Prep, Wellness

Peak Week Pain Points

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Once again I have made it to Peak Week. It is the culmination of the entire contest prep process; from mass gaining all the way through to fat loss/cutting, this is the week where one’s physique is in it’s prime condition. This is the most exciting week of the entire experience, but it also tends to be the toughest too. After weeks and months of training, some may run out of steam right at the end because they went too hard for too long, while others breeze through with a big smile on their face. Either way, this final week of prep involves lots of adjustments and commitments, both big and small.

For me, this marks my third peak week leading to the biggest competition to date: Provincial Championships, where the top 5 in each height class move on to Nationals with a chance to earn their coveted IFBB Pro Card. Many of my fellow competitors will involve ladies who have been training and competing for many years, who qualified well over a year ago and/or have had a long time dedicated to their prep. In my case, I qualified only 6 weeks earlier at the Provincial Open placing 4th in my height class. On the plus side, seeing that I was already in peak condition at 6 weeks out meant that I wouldn’t have too much work ahead of me in terms of dieting down or trying to pack on extra mass. Ultimately this short prep was different from my first two in that I was able to maintain my physique while having shorter workouts and enjoying a higher amount of carbohydrates and still seeing great results each week.

Then there came the “problems” or “challenges”. At 3 weeks out I started a new full time job (yay!). Unfortunately my office is far from home and the gym, giving me a pretty sizeable commute each day (2 hours total). This also meant that fasted cardio would be a big challenge. Instead of getting up at my leisure each morning and taking my time before heading out for a run, I now have to get up SUPER early (usually as the sun is rising) and head out the door about 20 minutes after crawling out of bed. Even with my pre-workout supps, I still feel tired and I am definitely running at a much slower pace than usual. Then I rush back home for a couple minutes of stretching, get ready for work and run out to catch the bus. After a full work day, it’s back on public transport to the gym for some serious weightlifting. By the I get home I’ve had about a 14 hour day including my workouts and transport. Needless to say, I’m wiped! The first week was intense because that was the biggest adjustment, especially with sleep. Truth be told, my solution was to just drink more coffee, which helped in the short term, but by the end of the week I started feeling the negative side effects. Too much caffeine can cause insomnia and irritability, all of which I experienced a few days into the week. Not only was I having a bit of information overload, but I was also getting way too much stimulation without any quiet downtime that I so craved. So that first weekend, I completely cut out caffeine and switched to some soothing chamomile tea instead and took some time out to listen to a few podcasts on wellness and do some quiet meditation. At 2 weeks out, I kept the caffeine intake reasonable and only having coffee pre-workout even if I started yawning midday; I definitely felt better. I started to get into a groove with my new routine, started running at my usual pace and got my energy levels back up. I also started to appreciate the early morning jogs; there’s hardly anyone out, the sun is shining and my route goes through this beautiful bike path with lots of greenery and trees. A definite positive shift in energy by week two.

Here comes the really hard part. For peak week, I’m traveling. I’ll be spending the week at a hot and sunny spot, which sounds all nice and good, but the timing is a huge problem. First of all, my flights are super early in the morning so I’ll be getting up well before the sunrise. Secondly, a plant-based contest prep diet is hard to manage while flying, options are limited so I have to be super prepared and since I’m flying international there’s no way for me to prep meals in advance. The best I can do is bring along individual packs of protein powder with some brown rice cakes, and pick up some kind of veg at the airport. Now I can’t just have any kind of salad because these always have added fats, marinades and sugars, so I’ll have to settle for the non-starchy dressing on the side type of foods. The key here is to write down everything that I eat to keep track of macros throughout the day so that I’m not missing any nutrients. Another factor is water intake. Air travel causes dehydration and bloating, which isn’t a big deal for the departure, but coming back home is a major concern (I’ll get to that shortly). Thankfully I’ll be staying in a spot with a full kitchen ad access to groceries, so sticking with my nutrition is no problem. There’s also a gym nearby, so workouts can easily be done.

You may be thinking “well, at least you’ll get to soak up some sun on the beach”…NOPE! In the 3 weeks leading up to any competition you have to avoid the sun. That’s right, I’m going to the beach but have to completely avoid all contact with the sunshine at all times. Why? Because in the sun we tan, and tan-lines cannot be covered by the spraytan on showday. No matter how hard the spraytan company may try, any difference in skin tone or color cannot be covered and evened out by the spray and I’m sure you’ll remember that my posing suit is not like a regular bikini; it’s a lot smaller and sits on the body far differently than what you see on the beach. God help you if you get sunburnt because you won’t be able to compete at all; any kind of skin irritation or redness will only be accentuated by the spraytan. So I’ll be walking around in massive heat, completely covered from head to toe with a big giant hat at all times, even if I go into the ocean. Oh, and did I mention that three days into the trip I have to stop wearing deodorant? The chemicals in deodorant turn the spraytan green and nobody wants to see moldy looking armpits.

The flight home is a whole other animal altogether. Once again, I leave early in the morning, but it also happens to fall on the day that I start my carb load and water manipulation. I’m going to be running the risk of bloating due to air travel (a big no-no). Plus in a carb load we cut all vegetables and fats, so I’ll be pretty limited to what I can eat. Again, writing everything that I eat and drink down will be the key to staying on track. Worse case scenario it’ll all protein powder and rice cakes until I get home and then I’ll eat the standard tempeh, sweet potatoes and white rice. When I do finally make it home I have to do a full workout and pre-contest beauty prep (hair stuff, mani-pedi, etc.) and pack for the contest weekend. Busy, busy.

Now this show is different in that registration for my class which usually takes place 1 day out at around 1pm is now going to be at 10:30 am, and it’s not close to home. So once again, I’ll have to get up super early for a light workout, skin prep and probably get stuck in traffic on my way there. Thankfully I will be staying at the host hotel so I’ll be able to drop my stuff and have a few hours to kill before the athlete’s meeting and my spraytan. I will be taking the opportunity to go to the hair salon and enjoy a little bit of pampering and then hopefully have enough time for an afternoon nap in my room.

The game plan for showday is nothing different (hair, makeup in the morning followed by pre-judging), but…finals is way later in the night. Usually finals would start around 1pm, this time though it starts at 6pm, so there will be at least a 5 hour gap in between. So I caved and reserved my hotel room for an extra night (since check out is at 3pm)  that way I can take a nap in between, which I’m sure I’ll need and I can stay over night if the show finishes late, which for sure it will. Finals usually lasts about 4 hours, so we won’t be out of there before 10pm. It’s an added expense, but a necessary one.

It’s gonna be an exhausting week and if you haven’t already figured out by now, I’m felling fairly stressed out over this. Stressed over the travels, stressed over the timing and planning, and stressed over how tired I know I will feel throughout the entire week. I am, however, trying to focus on the bright side. If while away I feel tired, I will sleep and if I feel overwhelmed or overstimulated, I’ll take some quiet time away from everyone to get centered again. This may not the ideal time to travel, but I know I’ll still enjoy myself even if I’m not the norm and am pretty unconventional. This trip will still give me the chance to spend some quality time with my family, maybe take an evening stroll on the beach with my husband and hopefully move at a slower pace than usual. It’ll give me the chance to slow down and get some relaxation time in while connecting with loved ones Like everything else, the key to success is to work around what you already have in place and tailor your approach to that. In my case, maintaining a positive mindset throughout, by focusing on gratitude and the progress of this particular journey to the stage, is what will ultimately allow this to remain a positive learning and growing experience.

Start Strong, Finish Strong

 

Wellness

It’s not easy being different

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I want to share with everyone a less than awesome experience that I had at a recent holiday dinner with about 35 people that took place in the private room of a restaurant. When the owner and head chef found out that I am plant based, they took it upon themselves to make a mockery of my personal choice by presenting me with a plate featuring one brussel sprout and laughingly said “I present you with a gluten free, vegan, organic brussel sprout” and then everyone at the table laughed, pulled out their cellphones to take pictures and claimed that this was the funniest thing ever. To add insult to injury, the owner later stated that at least their chef has a sense of humour which is so rare; as if I ought to feel privileged to be ridiculed in front of and by my group of dinner companions. The evening ended with the presentation of a cheese plate placed far from my end of the table so that those sitting close to me would be “punished for sitting next to the vegan”, which was of course followed by even more laughter. Needless to say I was not amused, in fact I was completely humiliated that everyone at the dinner had several laughs at my expense. It is astounding to see what is considered to be acceptable behaviour these days. The following day when I brought it to one person’s attention, they tried to rationalize with me that everyone had been drinking and this sort of thing happens all the time, it was only a joke blah, blah, blah (basically the usual song and dance of well what do you expect when you differ from the norm) and when those at the dinner were told that what they did was actually offensive and disrespectful apparently they were very remorseful. I however have yet to receive a single apology or acknowledgement from anyone, further proving that their so-called remorse is only an attempt at covering their asses.

This all took place about 2 weeks ago and I have been so angry since, and then something very interesting happened last night. As I came home from work and changed into my workout gear to get ready for some serious weightlifting (chest and triceps), I looked in the mirror and realized how grateful I am for that evening and all of those comments. I can safely say that this was a great reminder for why I choose to live a fit and healthy life, and it has been the best motivation for me push even harder and lift even heavier each time I exercise. While those at dinner were complaining about how bloated they are, how they need to lose weight, hit the gym and started making their usual new year’s resolution to finally “get in shape”, I am already there. I’m already in great shape and I am already strong, I am actually doing what very few people can. The food that I choose to eat nourishes me and fuels me for each day and each workout; it helps to build me and better myself. So now the only thing that I wish to convey is gratitude: thank you for reminding me that everything that I am already doing is working and continues to work and that I not only look great, I actually feel great too. While others complain about their muffin tops, their cellulite or their jiggly arm fat I can truly say that my stomach is flat, my ass is firm and I can bench press more than what I weigh.

Since that evening my fiancé says to me every morning that it’s a good day to be fit, although he has also been through his fair share of judgement from others and he continues to be subjected to it. As I’ve mentioned before, he is a big guy and many times when he goes out people stare, leer and whisper, making him understandably uncomfortable. I always say to him “let them stare” because those that do don’t and never will understand the work, the discipline and the courage that it takes to be that strong and to stick with that regiment for the long haul. I remember once when someone very close to me said that they noticed how uncomfortable he gets when people stare, but what do you expect when you look like that? Well I expect for him to be treated like a human being and remarks like that are truly awful.

All of this is to say that it is really terrible to judge a person, regardless of what they look like or how they choose to live their life. Whether a person is super fit or obese, it is unacceptable to treat people poorly and to make comments or “jokes”. If you are comfortable in your own skin and you feel great, then good on you because it is the most important thing for each of us to feel that way and to have confidence in ourselves. Block out what others may say and take the high road whenever you can, although sometimes I must admit that it feels good to put a person in their place when they totally suck. Remember compassion, kindness and empathy; treat others how you want to be treated, as hard as it may be. If however, you are the person who is passing judgement on others for whatever reason, remember this quote: “When you judge someone else, it doesn’t define who they are, it defines who you are”. Do you really want to be that person? That cynical, bitter, impolite person? Do you really want to attract that kind of negativity into your life? What goes around, comes around.

With the New Year right around the corner, try to take a different approach to resolutions and this year focus on doing the things that you actually enjoy. Spend time with your loved ones, learn new things and try out some new hobbies, because when you do engage in activities that you like, everything will be not just bearable, but also nice and fun too, letting you feel great about your life and your personal choices. If you want to make a change, a real change, then go for it! You can make it happen, you can live the life that you have always dreamed of, whether it’s making peace with how you look or striving to become stronger, you have what it takes. Everybody that scoffs or laughs or says mean things are just projective their own weakness and lack of faith on to you; it’s really just a bunch of noise from a small minded person who is attacking what they do not comprehend. In the words of Taylor Swift “haters gonna hate” and in the words of me “suck it haters!”

As for my resolution, well I’m going to continue on with trying some new things as I do every year (in 2014 I stared taking ballet and hot yoga classes and in 2015 I joined a book club and took a 12 week fitness challenge). I am going to finally join a gym. If I want to take my fitness up a notch and keep moving forward, then I will need to start lifting heavier with machines and not just free weights and adding back in a little bit of cardio a couple times a week. Also, working out at home is starting to become distracting with my fiancé always chatting with me as I’m trying to finish a set of 30 weighted v-ups, so I think this will be a good thing. Although it is a big expense, it’ll also be a big benefit for me and something new that I can get to experience.

I hope you all have a super awesome happy new year and a great year in 2016! Make it a great and memorable time for you and your loved ones!

Start It, Finish It