Category Archives: recipe

Trying to be prepared

It’s been a wonderful weekend full of travel, fun, and friends so the last thing I really felt like doing when I got back to Vancouver is cook a bunch of food for the week.  I started to think about this week, I realized the week is full of evening commitments and general chaos and mayhem…but I knew I still needed to figure out what to eat for lunches and snacks or I’d end up eating out too much and resorting to protein ‘bars’. Protein bars are marginal choices when you are in a pinch…but too many of them are glorified candy bars and filled with all kinds of unpronounceable items, sugar alcohols, and really aren’t that great nutritionally. So in an effort to keep things as easy peasy as I could, I realized I really only needed to fix one dinner (and survive on the leftovers), something for lunch and make some snacks.

So my easy peasy go-tos are:

Clean and put some fresh fruit in a bowl for snacks and munching


Lunches this week will be salad with chicken, a few almonds, a little bit of goat cheese, a few tablespoons of pomegranates. I can easily eat this every day for lunch.


Snacks each day:  2 hard boiled eggs and half of a yellow pepper


And ‘cheater’ chicken as a friend of mine calls it. Sometimes you just have to resort to the rotisserie chicken as it is easy in a pinch. So I shred all the chicken for the week for my lunches and prepare my lunches the night before.

For dinner for the week I picked up some pasta sauce that doesn’t have any sugar in it and some hamburger. I’ll brown that up with some onions on Wed when I will eat at home and steam some veggies to go with it. On Wed, I’ll add a potato as it will be post workout…but on Thursday it won’t be…so I’ll have a double serving of kale or asparagus and mix it all together. I would have cooked up some spaghetti squash to serve the hamburger over…but alas…this girl didn’t prepare quite as she should have and let her spaghetti squash go bad and now I have no pretend ‘spaghetti’ for my spaghetti sauce…which really isn’t that big of a deal as I’m content dishing it up over veggies.

Another easy to cook up meal would be picking up some fresh fish and doing a quick pan fry up and serving over veggies.

It’s always good to have a few ‘go-to’ meals that are easy to throw together when life just gets TOO busy and maybe the planning for the week’s meals just didn’t quite come together. That’s life…and just happens sometimes.


Change is sometimes hard. Moving is considered top 10 most difficult life changes for a person. Sometimes I laugh at myself because I tend to throw myself into new things, but forget I’m really not in love with huge amounts … Continue reading

Chocolate Pumpkin Smoothie!

It’s fall and that means PUMPKIN!! Thankfully when I moved out of the US this spring, I moved to a country that still thinks pumpkin is good stuff. As much as I like the pumpkin flavored everything, over the past few years as I have changed my eating habits, (I eat a lot less sugar and can’t eat gluten), I’ve  discovered much of what is out there I can’t have because it is full of gluten and sugar. I used to enjoy the pumpkin spiced lattes at Starbucks, but because of the full sugar sweetener it usually just upsets my stomach and puts me in a sugar coma…even with the caffeine.

When I was doing Lean Eating through Precision Nutrition, I discovered a pumpkin chai smoothie recipe. It was pretty tasty, but a little fussy because you have to prepare chai the night before and well…that’s a little fussy in my book. I modified things a bit and came up with my own version of this great “Anytime” Smoothie. (Anything that is considered “anytime” from Precision Nutrition means it has a lower carb impact and doesn’t need to be eaten post workout).

Chocolate Pumpkin Smoothie!

1 cup almond milk (hemp, or the coconut milk that comes in a carton might work too)

1/2 cup of unsweetened canned pumpkin (pumpkin pie filling is pre-sweetened and adds sugar to the recipe)

1 scoop of chocolate whey protein powder (i’m sure vanilla would be fine too)

1 TBSP of ORANGE flavored fish oil

1 packet of Stevia (or a sweetener of your choice to taste…you do need something as unsweetened pumpkin is not very tasty!)

dash of ground cloves, cinnamon and nutmeg

1 TBSP of Chia seeds (adds 6g of fiber to your smoothie!)

handful of ice if you like your smoothies cold

Directions: put everything in the blender and blend! YUM!

Optional: add some greens+ or a few handfuls of spinach to get your veggie serving with breakfast. Spinach can be added to most smoothies and doesn’t really taste like much, but you can shove 1-2 servings in and get some SUPER food in your smoothie!

Side note: this is how I get my fish oil for the day. I am not a registered dietician/doctor or whatever…if you are interested in learning more about fish oil supplementation, read this and this first and start with a 1 tsp. A full 1 TBSP of fish oil when you aren’t used to it can cause some GI discomfort in the beginning. If you are allergic to fish obviously avoid this step!! If you are on blood thinning medication or pregnant, read this and talk to your doctor FIRST before using fish oil. It can act as a blood thinner (there is even a prescription medication that is fish oil!). One thing I have found about moving to a liquid fishoil vs. capsules is I am more compliant because I don’t have to take a zillion capsuls and no fishy burps!!

The orange flavoring is the key ingredient. I might try picking up some plain old orange flavoring and see if that might work too. If you don’t use fish oil and instead opt to try out imitation orange flavoring (let me know if you do this!), just make sure to add some type of ‘fat’ to your smoothie. 10 almonds is a good choice. Makes it a little nutty and crunchy. 1/2-1 TBSP of coconut oil might work too. If you are eating this post workout… omit the fishoil/fat and increase the carbs a bit with some type of fruit…maybe experiment with throwing in half an orange??