Cake and Greens: Fitness and Nutrition Support

Dec 8, 2014 |

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Guilt-free Gingerbread Latte

With a Tall Starbucks Gingerbread Latte coming in at 260 calories (and you’re not just having a Tall, right?), these festive Feels-Like-Christmas drinks help us pack on the pounds. It’s no wonder, considering what’s in all that flavour syrup.

I’ve experimented and found a lightened up version with no artificial-anything in it. YUM! At only 75 calories, you can definitely fit this one in.

Guilt-free Gingerbread Latte

1-2 shots espresso (to taste) or strong coffee
2 teaspoons maple syrup (or to taste)
1/4 teaspoon ground ginger
1/8 teaspoon ground cloves
1/8 teaspoon cinnamon
1 c unsweetened vanilla almond milk

Stir together espresso, maple syrup, and spices in a mug
Heat and froth the almond milk until hot and pour over spicy espresso mixture. Enjoy!

Nov 19, 2014 |

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calorie-free additions to make your food taste great

Are you getting bored with the same old same old thing to eat?
Here are some ideas to add lots of flavour without adding any significant calories. I like to call these my FREE foods. Big flavour, no guilt!

Herbs and spices – I love love love cinnamon. I’ll sprinkle it on sliced apples, in my yogurt, and in my oatmeal. Toss herbs and spices them into and on everything! Chicken with rosemary is great. I use this Southwest mix on my roast veggies as well as grilled meats, instead of using a commercial (high-sugar!) BBQ sauce:
Smoky Southwest Seasoning (add to meats and veggies before roasting or grilling)
1 Tbsp chili powder
2 tsp ground cumin
1 tsp coriander
½ tsp onion powder
½ tsp garlic powder
½ tsp dried oregano
½ tsp smoked paprika
1 tsp sea salt

Red pepper flakes (ok, this falls into the herbs and spices category, but I loooove them. Red pepper flakes are fabulous in scrambled eggs, and on top of mashed avocado on toast.

Lemon or lime juice – add a squeeze to fish or on top of any food that you want to add a little pick-me-up, or drop a wedge into your water.

Mustard – add to sandwiches or dressings for a big punch of flavour

Tabasco or Sriracha hot sauce – so good in eggs or with a bit of Braggs liquid aminos (a gluten free alternative to soy sauce) in a stir fry.

Garlic and ginger – add one or both to roast or pan-fried veggies

Salsa – while this isn’t calorie-free, it’s very low in calories, and you’ll only be using a little bit. Add a spoonful to scrambled eggs, use as a sandwich spread, or as an alternative to salad dressing.

calorie-free flavour ideas free foods

Oct 29, 2014 |

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Grilled Fish Tacos with Cabbage Citrus Slaw

This is one of my favourites for dinner. My daughter will eat parts (hold the spice). I give her yogurt “dip,” fish, pieces of tortilla, and avocado.

You can get fresh fish if you’ll be making this within a day or so, otherwise I like keeping a bag of cod fillets in the freezer. Pull one out to defrost in the fridge the night before. The best part is that this recipe only takes about 20 minutes to make, start to finish, including prep! That’s a win for this mama! When I have it, I LOVE using mango salsa.

Calories will vary depending on the tortillas you use. Mine are 100 calories each. Meal is 425 calories (makes one serving)

6 oz raw cod or other white fish, washed and patted dry
¼ teaspoon sea salt
2 6-inch whole wheat tortillas
1 Tablespoon salsa
1 Tablespoon plain non-fat Greek yogurt
¾ cup shredded raw cabbage (I prefer red). Add kale if you like.
1 small handful of fresh cilantro sprigs
¼ of a lime (you’ll use the juice)
cayenne pepper (to taste)
¼ medium avocado, sliced

Preheat broiler to high

Season fish with salt and broil for 3-5 minutes per side, or until it flakes easily with a fork.

Wrap tortillas in a damp paper towel and microwave for 30 seconds. Place on a plate and top with yogurt, salsa, fish, cabbage, cilantro, avocado and a squeeze of lime juice. Sprinkle on cayenne pepper to taste.

Fold and serve.

PS: This one can be messy!

clean eating dinner fish healthy healthy eating Recipe whole foods

Oct 26, 2014 |

3 comments

4 tips to modify your workout for pregnancy

As my pregnancy progresses, I’m becoming increasingly aware that I’m umm.. yeah.. pregnant! Ding ding.. This means that my usual workouts are getting harder, my body aches here and there from the relaxin hormone that comes with pregnancy, my growing belly gets in the way, and (tmi?) my bladder thinks I’m crazy to be moving at all.

Are ya on the same page? It’d be so easy to just give up workout out at all, especially with all the people who say you’ve earned it, you’re pregnant! Sound familiar? But seriously, don’t we want to try to stay healthy while growing a little human?

Here are my top 4 tips to modify your workout during pregnancy so you’re still staying fit:

Widen your stance. For squats, lunges, even child’s pose, it’s helpful to widen your stance. You’re creating extra space for your baby belly, plus you’ll have better balance.
Go for less or no impact. Are you used to doing cardio? Tone it down a bit. You’ve probably noticed that all that jostling of your body just doesn’t feel good after the 1st trimester. The workout programs I do all have modifiers, so there are always low to no-impact versions of the moves. My current favourite is PiYo, which I am now having to cut out any little bit of impact there is. Another great program with easy-to-follow modifications is 21 Day Fix.
Slow things down. You just may not be able to move as fast as you’re used to. Remember to slow things down in order to prevent injury. Most of our bodies are more prone to pulling muscles while pregnant since everything’s a bit looser than normal.
Go easy on the ab work. Here’s one I’m struggling with. I want to push myself and feel like I’m working, but at the same time I really want to avoid diastasis recti (abdominal separation).. Yeah, SCARY! This is common, so it’s good to be careful of what you’re making those abs do while pregnant. Pay close attention, and if you think you’re straining those muscles, modify or cut out that exercise all-together.
(BONUS): Set your ego at the door. Yep. I don’t think you should have a free pass to sit on the couch or skip exercise completely, but when you are working out, you need to remember that your body isn’t the same as a few months ago. It’s going through a lot of changes, and it’s expected that you may have to take things back a notch at some point. Don’t feel bad about that! You can add in more upper body strength work if you’re really feeling bad, but I like to think that the workouts I’m doing are still setting myself up for a healthy pregnancy and a much easier road back to being fit after my sweet baby is born.

fitness modify workouts pregnancy tips

Oct 2, 2014 |

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Roast Maple Balsamic Brussels Sprouts with Pecans

Not a Brussels sprouts fan? Let me tell you, I’d only ever taken the required single bite at special holidays these last 30-odd years of my life, until I saw this recipe and just KNEW that it was my ticket to Brussels sprouts enjoyment.. and hey, I was actually right! I’ll eat a plate full of these now! I’m not even exaggerating! Tonight when I made them, they were sitting out still, and I kept going back for more to snack on. They’re like the gateway to any other Brussels Sprouts that might get thrown in your path.

With Thanksgiving coming up, these are a perfect clean option. The maple syrup and balsamic vinegar add some tangy sweetness, and the pecans add some crunch. I’ve also been known to toss in some dried cranberries.

Here’s what I did:

I washed up the lovely little Brussels Sprouts – I had just under 2 pounds.

I trimmed off the ends, and cut the bigger ones in half.

I tossed them along with 1/4 cup chopped pecans and 1 Tablespoon Extra Virgin Olive Oil, salt, and freshly ground pepper.

I popped them into a preheated 450F oven, and baked for about 20 minutes, until I saw some nicely charred bits.

I stirred up my 2 Tablespoons of balsamic vinegar and 3 Tablespoons of maple syrup, then tossed the lot together. I served them immediately. YUM!

Roast Maple Balsamic Brussels Sprouts with Pecans
1 1/2 – 2 pounds Brussels sprouts, washed, stems trimmed, and large ones cut in half
1/4 cup chopped pecans
1 Tablespoon Extra Virgin Olive Oil
Himalayan Salt, and Freshly ground pepper
2 Tablespoons Balsamic Vinegar
3 Tablespoons Maple Syrup

I preheated the oven to 450F.
On a parchment lined baking sheet, I tossed together the Brussels sprouts, pecans, oil, and salt and pepper.
I roasted them for about 20 minutes, or until I saw some nice charred bits.
I whisked together the vinegar and maple syrup
I pulled the sprouts pan out of the oven and tossed them with the vinegar/syrup mixture, and served right away.

brussels sprouts delicious dinner Recipe sides veggies

Sep 22, 2014 |

1 comment

pumpkin-less healthy pumpkin spice latte

Am I crazy? maybe maybe. Today was one of those days where I just wanted to cozy up on the couch with a warm mug of pumpkin spice latte and not move a bit. Tragedy – no pumpkin puree in the house! Not a problem though, because this recipe is pretty dang good, and I don’t even miss the pumpkin. Bonus: no having to open a full can or make your own when you’re just going to use a tiny bit anyhow.

pumpkin-less pumpkin spice latte

A cake and greens original
Makes about 12oz

1-2 shots of espresso, or 1/3 cup very strong coffee
1/4 teaspoon pumpkin pie spice
1-2 teaspoons maple syrup or a few drops stevia, to taste (I use maple syrup)
3/4 cup unsweetened vanilla almond milk
a dash of cinnamon

Pour your espresso or coffee into your mug and stir in spice and sweetener. Steam or heat and froth your almond milk, and pour into your mug. Top with a dash of cinnamon.

Enjoy!

beverages drinks fall healthy pumkin free pumpkin spice latte

Sep 16, 2014 |

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pumpkin scones

I’m a really strong believer in moderation, and in not just saying that half the foods I love are completely off-limits. This gets pretty tough when I crave all the sugary baked goods that I can think of. Today I finally decided to bake up a batch of the famed Starbucks Pumpkin Scones. They’re amazing, and I’m hoping I can limit myself a bit. It wouldn’t be a good idea to eat the whole batch, yahknow?

These are crazy delicious, like my favourite thing ever.. must not eat all.. Strategy? Give them to friends, freeze most for later.. I like to freeze them on a cookie sheet, then either pop them straight into a bag in the freezer, or individually wrap them. That makes for lots of future pumpkiny deliciousness.

pumkin scones

This recipe is everywhere, but I slightly modified it from Sweet Pea’s Kitchen.
Makes 12 servings

For the Scones:
2 cups flour
1/4 cup and 3 tablespoons granulated sugar (just under 1/2 cup)
1 Tablespoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger
6 tablespoons cold butter, cut into little cubes
1/2 cup pumpkin puree
3 tablespoons cold milk
1 large egg

For the Powdered Sugar Glaze:
3/4 cup icing sugar
2 Tablespoons milk, or to desired consistency

For the Spiced Glaze:
3/4 cup icing sugar
2 tablespoons milk
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1 pinch ground ginger
1 pinch ground cloves

Directions:

Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper and set it aside.
In a large mixing bowl, stir together the flour, sugar, baking powder, salt, cinnamon, nutmeg, cloves and ginger. Add the butter and toss with a fork to coat. Cut butter in with a fork, knives, a pastry blender, or whiz in your food processor for a few seconds, until it’s no bigger than small peas.
In a separate bowl, whisk together the pumpkin, milk, and egg. Fold wet ingredients into dry ingredients, and form the dough into a ball. Pat out dough onto a lightly floured surface and form into a 1-inch thick rectangle about 4 inches by 12 inches. cut into 3 equal squares, then cut each square in an X pattern (four pieces) so you end up with 12 triangular slices of dough. Place on prepared baking sheet. Bake for 14-16 minutes, or until light brown. Place on wire rack to cool.

While the scones are cooling, make the powdered sugar glaze by mixing the powdered sugar and milk together until smooth. When scones are cool, use a pastry brush or a spoon to spread plain glaze over the top of each scone.
While the powdered sugar glaze is firming, combine all of the ingredients for the spiced glaze. Drizzle over each scone and allow the icing to dry before serving (about an hour).

Try to eat just one and freeze the rest!

decadance Recipe scones

Sep 13, 2014 |

1 comment

healthy baked falafels

Baking falafels.. I know, genius! I didn’t come up with this myself, even though I should have. I remember several falafel-making failures, where things were too mushy, my oil was too hot, and well.. too oily! Black burnt falafels aren’t so great. Solution? Bake them up until they’re perfectly cooked.

I love that falafels are full of so much flavour, and pack a lot of nutritional value from the chickpeas, garlic, and healthy oil. These are great inside a pita, on a salad, or even by themselves as a snack!

You can use your favourite falafel recipe, or follow this one below, and bake em up.

Healthy Baked Falafels
Recipe adapted from How Sweet It Is

2 cans Chick Peas (540mL each – low sodium), rinsed and drained
4 garlic cloves, chopped
4 green onions, chopped
1 egg
2 Tablespoons fresh lemon juice
1/3 cup chopped fresh parsley
1/3 cup chopped fresh cilantro
1 Tablespoon melted extra virgin coconut oil
1 teaspoon sea salt
1 teaspoon freshly ground pepper
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
1/4 cup whole wheat flour or spelt flour
1 teaspoon baking powder

I preheated my oven to 400F.

I dumped everything except the flour and baking powder into the food processor, and pulsed until crumbly. Then I added half the flour and baking powder, and pulsed a bit more to mix. I added the rest of the flour and baking powder, and pulsed a few more times.

I scooped balls onto a parchment-lined baking sheet, and flattened them slightly into patties.

I baked them for about 25 minutes – until slightly crispy and cooked through, but still soft in the middle.

dinner falafel healthy eating Recipe snack

Sep 10, 2014 |

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how i’m staying healthy while pregnant

Oh the pregnancy struggle.. The one time in your life when everyone else gives you complete permission to do nothing and eat whatever you want.. but is that really the best choice for your body? In my first pregnancy I started out trying to run 4-5k as much as possible, but that quickly became a bit of a joke. Runs turned into walks, which turned into skipping it altogether. Not this time! I don’t want that feeling of absolutely dying when I try to play my first game of ultimate, or spending a year + wishing about my pre-pregnancy clothing.

I’m at 20 weeks now, and am doing pretty well!

Fitness
This time around, I have a plan for fitness. I’ve jumped into the PiYo workout program, and have found that it’s PERFECT for pregnancy. I’d never been into yoga or pilates, but this is faster paced and upbeat, plus I just plain feel GOOD after I do it.

It’s easy to modify! In the videos, there’s a modifier that is so easy to follow. I just love her. You bet I’m modifying already, and will likely be a whole lot more as the weeks go on, but I’m not just going to quit. I don’t want the terribly hard road back to fitness when I have this baby. I have high hopes that it’ll be easier than last time because I’m not spending a year or two inactive.

Other bonuses: No impact, increased strength and flexibility, and I can do it whenever I have a bit of time at home. No heading to the gym. I still try to get it done when the little one’s sleeping, but sometimes she just has to sit and play or eat while watching me. Even better is seeing her attempt the moves along with her mama! Plus, some of those workouts are less than 20 minutes long!

Nutrition
I have a nutrition plan too, although let me tell you, this has been a STRUGGLE for me. My cravings are strong and my willpower doesn’t exist right now. Do I want to make a million cookies? Totally. Do I do that sometimes, and then eat most of them? Yep. Still, I keep pulling myself back towards my plan, which has got to be better than no plan at all.

This is where the 21 Day Fix nutrition plan comes in (the workouts are amazing too, but I’ve delved deep into PiYo). There are easy to use containers for portion control, and food lists. I have so much fun combining foods and making delicious meals that work with the plan. Healthy can be good. My favourite part is that there’s room for things like chocolate! YES!

Want to join my next challenge group for either of these programs, or have any questions? Send me a note here. I’d love to help get you started on your journey too!

21 Day Fix fitness nutrition PiYo pregnancy

Sep 9, 2014 |

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P90 giveaway

You may or may not be familiar with my fitness journey, so I’ll give you a quick recap…

I’ve always played sports, but never done anything extra, so I couldn’t ever say I was fit. The thought of going to a gym seemed like craziness to me growing up. Whyyyy? Then, before we got married, my husband challenged us both to a round of P90X, and I started to lose weight, get in shape, and feel stronger! It was great, but short lived. Kids came along, so you’ve gotta be crazy if you thought I had time for those intense LONG workouts! The yoga one was like 90+ minutes! Insane.

I’ve always loved Tony Horton, his kindness and passion for what he does.. plus his over the top cheesiness kind of grows on you. I’m pretty excited for his latest program – P90. It’s a complete overhaul of Power 90, and my team’s so excited about it that we’re giving away a free copy!

Whether you used to be in shape and feel fitness has now passed you by, or you’ve never worked out a day in your life, Tony Horton’s P90 workout is your easy-to-follow way to lose substantial weight, have the energy to run and play with your kids, and feel better in everything you do—without the agony of high-intensity exercise.
In as little as 25 minutes a day, P90 will help you completely change your body—not by working you harder—but by keeping it simple. Simple cardio. Simple resistance training. A simple approach to portion control. This is what we all need!

I’m not saying it’s all easy, but it IS doable.

To enter:

Make sure I’m your coach. If I’m not, sign up here.
Fill out this google form. We will make sure you get added to the group with updates and more details on the upcoming release!

contest fitness program giveaway P90

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