Trail Mix

I kicked my exercise regime up a notch now that I'm in full-fledged summer mode. My body is well adjusted to the warmer season and a result I wake up earlier, feel stronger, and have more energy throughout the entire day. I've eased my body onto more raw foods - as opposed to hearty soups and winter stews - and have gained muscle in new places. It's exciting :) As I mentioned in a previous post, I hope to carry this strength and balance into my first semester at The University of Melbourne (which is just around the corner). Exercise is an important part of my life and lately I have the urge to do more, go further, and push the boundaries; however, while listening to my body.

I workout 5-6 days a week and keep a schedule on the fridge to ensure I stay on track ;) I'm also in the midst of creating a targeted goal sheet. Lulu has a great 'goal setting' template here on their blog.

Five or six days of exercise may seem alarming or tiresome to some, but I alternate my workouts with running, weight circuit training, HIT (high-intensity training), core/lower back strength training, and now a unique type of exercise that focuses on joint mobility and fluid movement, which I'll share later! Experimenting with new forms of exercise is key. Moving and challenging your body in different ways keeps your heart rate up and muscles working. It also keeps you engaged and exercises your brain, as opposed to mindlessly pressing on the bench or running on the treadmill.

How do you change up your workouts?

I also think it's fun to mix up healthy snacks, while keeping it simple and easy for when you're on the go. Let me just say, it doesn't get much easier than trail mix. You basically rummage in your pantry and mix whatever appeals to you. You can go the dried fruit route or keep it simple with a few nuts and seeds. Personally, I like the combination of almonds, walnuts, and dark chocolate. It never fails me.

On-the-go Trail Mix

• 1/2 cup raw almonds
• 1/2 raw walnuts, roughly chopped in half
• 1/2 cup raw cashews
• 1 cup raisins of your choice 
• 1/2 bar of organic dark chocolate, chopped. I used Green & Black's 85% dark chocolate. 
• 3-4 tbsp raw pepita seeds (pumpkin seeds)

Toss all your ingredients together and store in a glass jar, tupperware container, or big ziplock bag. Easy, right?

Happy Friday!

Endless Exercise Energy

Since it's summer for me, I now run outdoors to compliment my weight workouts. I'm easing my body into running with walking/running intervals and lots of dynamic stretching, pre-workout, and static stretching, post-workout. As for workout fuel I prefer to run before a big meal; however, I like (and need) a small spurt of natural energy to get me going. I usually eat 1-2 dates, but it's nice to have healthy bite-sized snacks on hand (especially before a run).

I love making raw snacks with dates and nuts, as if taking a big bite from a Larabar. These energy bites are quick, easy, and don't mess up your kitchen too much.

Pre-workout energy bites
Ingredients

• 1/2 cup raw almonds, ground (or almond meal)
• 8-10 dates, depitted and chopped
• 10-12 unsulfured apricots (brown in colour and much healthier than dried orange apricots)
• 3-4 tbsp sunflower seeds

Depit and chop your dates into small pieces (or pulse them quickly in a food processor). Do the same with your apricots. Toss your almonds and sunflower seeds into a blender, or food processor, and blend until they form a rough flour like consistency. Don't worry if you leave behind a few granular pieces, it adds a nice crunch to your energy bites. With wet hands (yes, hands!) mix all your ingredients together. Shape your bites into balls or small cookies. Makes approximately 8-10 energy bites. Store in your fridge for up to 10-12 days, assuming they last that long ;)

If you're in the mood for something more and have extra time to kill, I highly recommend soft apple pie cookies (with organic coconut sugar) by Angela from Oh She Glows. These are very tasty!

I rarely bake with oil and salt, so when Angie posted these oil-free cookies they went straight to the top of my "to bake" list. I followed Angie's exact recipe except I omitted salt and brown sugar. Instead of brown sugar I used Loving Earth organic coconut sugar. I discovered Loving Earth products upon moving to Melbourne and am hooked! Loving Earth is based in Melbourne and some products include raw chocolates, raw nut butters, pure agave syrup (which comes in glass bottles), various superfoods (goji berries, etc), and a wide range of cacao products.

Coconut sugar is mineral rich and low on the glycemic index (GI). It's produced from coconut palm blossoms and has a rich toffee-like flavour. Because Loving Earth's coconut sugar is minimally processed and similar to brown sugar I figured it would be the perfect substitute. For those of you back home in Toronto, I'm sure Noah's Natural Foods or Whole Foods sells a similar brand of coconut sugar.

For this recipe visit Oh She Glows

These cookies rock my world. And I was right, coconut sugar was the perfect substitute!

Put a little muscle power into it.

Straight outta the oven and onto my kitchen table for when Alex gets home (haha I'm such a wifey until classes commence :P)

YUM!

I look forward to my run tomorrow, now that I have some wholesome energy bites waiting in the fridge for me.

So, where do you get your protein again?

I can't believe it's mid-January, let alone 2011. I've spent the past few weeks walking, exploring, exercising, cooking, baking, writing, and walking some more. I'm also busy preparing for school - course selection is soon - and revamping my CV. Once classes commence I hope to work parttime at a health and wellness studio or with global brand such as Nike or Lululemon. The opportunities are endless, right? ;)

I'm not going to lie, there are moments I feel overwhelmed by all the new, exciting, and unknown changes ahead. To maintain my positive balance and sustain my strong foundation I'm enjoying ample exercise, sunshine, and healthy eats. My energy levels are high and immune system is solid, so I'm striving to maintain this balance well into the school year. Eeee back to school, I can't believe it! :)

Preparing in advance has really helped to achieve and sustain this balance. Whenever I have dinner plans (and don't get to pick the restaurant) I always review the menu online OR call ahead of time. Most restaurants are often open and willing to whip up something special if you specify your allergy or dietary concerns. Similarly, when I attend dinner parties or social events I typically eat a protein rich snack ahead of time and bring a dish with me! It's fun getting to know Alex's friends and coworkers here, I always enjoy meeting new people and hearing their story. Last weekend eight or so of us enjoyed a big bbq. The main course (or only course) was meat and lots of it. Surprise, surprise. To compensate and bring a little green to the event I made hummus and a big salad full of avocado, cranberries, and fresh veggies. Everyone greatly appreciated the tasty dip and veggie-galore salad.

I still received a few "where do you get your protein?" and some "what do you do for calcium?" remarks, but no matter. I left the bbq feeling satisfied and energized, while others left exhausted and uncomfortably stuffed. To each their own. I've come to realize that not everyone is positively curious to learn about a plant based diet, nor will everyone believe it's even possible. Thankfully, I've met many people who are open to a whole foods lifestyle and thrive on sharing such information. I strive to surround myself with these people. Although Alex is neither vegan nor vegetarian, he happily gobbles what I cook and not-so-secretly sneaks chia seeds into his breakfast smoothies ;) I'm forever grateful for his support and appreciate that he acknowledges my passion for holistic living.

To resolve the "but, but, where do you get your protein?" dilemma..behold, the protein-packed salad. Ya, I went there.

"Where do you get your protein?" protein-packed salad
Ingredients
for the salad..

• 1.5 cups spinach, packed
• 1 large carrot, chopped 
• 1 large celery stock, chopped
• 1 red pepper, chopped
• 1/2 cucumber, chopped
• 1/4 cup onion, chopped
• 5-8 grape tomatoes, chopped
• 2 tbsp sunflower seeds
• 1-2 tbsp chia seeds
• 1-2 cups green lentils (cook according to packaged directions)

for the dressing..

• 2.5 tbsp organic unhulled tahini 
• 1/2 the juice of 1 lemon
• 1 tbsp water
• 1 clove of garlic, minced
• pepper to taste
• 1 tsp cumin
• 1/2 tsp ground chili flakes or cayenne pepper (optional)

Start by cooking your lentils according to the packages directions. Wash and chop your veggies. I recommend chopping or tearing your spinach leaves as well (it's easier to toss the salad). Once your lentils are finished, rise and drain them with cold water. Add your lentils into your prepared salad and slowly begin to incorpore the dressing. Mix, mix, mix, and enjoy. 

For an extra boost of flavour and complex veggie protein, crumble two "you don't eat meat?" grilled veggie patties on top. I had some leftovers in the fridge and decided to incorpore them into my salad. This was a delicious addition! This salad left me feeling full, energized, and completely satisfied. I'm glad I have a big batch of leftovers!

"You don't eat meat?" Patties
Adapted from Eat, Drink & be Vegan

Ingredients

• 1 1/2 cups cooked chickpeas (I used 1.5 cans of Eden organic chickpeas)
• 1.5 cups brown rice 
• 1 cup onion, chopped
• 1 cup celery, chopped
• 2 tbsp tamari 
• 2 tbsp vegan Worcestershire sauce
• pepper to taste (this recipe does not require salt)
• 2 cloves garlic, chopped
• 1 tbsp capers (makes up for the no salt)
• 3/4 cup quick oats 
• 2 tsp olive oil (for sauteing veggies)

In a frying pan add olive oil, onion, celery, and pepper and saute for 7-10 minutes, until onions and celery start to soften. Meanwhile, puree (with a food processor or high speed blender) chickpeas with garlic, Worcestershire sauce, tamari, and capers. Add your sautéed veggies. Next, add 1 cup brown rice and puree to combine. Add remaining rice and pulse to blend, but retain some texture. Transfer your mixture into a large bowl and stir in oats. Cover and refrigerate for 30-45 minutes to firm up. Remove from fridge and form into patties with slightly wet hands. In your same frying pan add a little olive oil and fry, in batches, for 6-9 minutes each side, until golden brown. 

These patties are great in a pitta, with all the trimmings, on top of salads, or on their own. 

...where do you get your protein again? ;) 

Have a great weekend! xo

Green Goblin

I like love my greens. I like em' juiced, blended, steamed, baked, grilled, and raw. I'm happy that all my favourite greens are available here down under. It's so nice to see fresh zucchini, spinach, asparagus, and bunches of kale at the farmers markets. The Queen Victoria market is a short walk away from our place and I love it! It offers fresh fruits, veggies, bulk spices, and a huge selection of organic foods. It's twice the size of St. Lawrence Market back home in Toronto. Green juice with spirulina is also quite popular here; needless to say, I'm a happy little green goblin :)

I consciously strive to balance my diet, with an emphasis on alkalizing foods. The balance of acid and alkaline within the body is known as PH aka "potential of hydrogen". Unfortunately, and often unknowingly, most modern diets are based on acid-forming foods - starch, meats, and processed carbs - resulting in a stress response. When acid-forming foods are consumed, especially at high levels, they produce toxins that the body must work to eliminate. For a list of acid and alkaline foods you can do a simple google search or pick up The Thrive Diet as a credible and knowledgeable resource for maintaining a healthy lifestyle with whole foods. I often refer back to Brendan Brazier's books as they're informative but concise, making for an easy read. 

Our fridge is overflowing with fresh market veggies so I've been incorporating them into our every meal.  A few night ago I made a delicious rice bowl, inspired by the green goddess bowl at Fresh. mmm Fresh, how I miss you so.

A splash of colour makes the greens pop.

What's a veggie dish without some homemade hummus near by? Exactly. Australians spell hummus with an "o"... hommus. I have yet to try store bought "hommus" here, but Alex says it doesn't compare to Canadian brands. I prefer homemade dips anyway so this gives me an excuse to make my own hommus.

Ingredients

• 1 and a 1/2 cups chickpeas
• 1/2 the juice of 1 lemon
• 2 garlic gloves, finely minced
• 2 tbsp water
• 1 tbsp EVO
• 1 tbsp ground cumin
• 1-4 tsp hot sauce (I used closer to 4)
• 1/2 tsp salt
• 1 tsp pepper
• paprika, for garnish
• 4-5 raw almonds, for garnish 

Toss all your ingredients into a food processor, or high power blender. Blend for a few minutes at a time, pausing to scrape the mixture down the sides and taste test ;) Your hummus is ready once it's smooth and creamy. Garnish with a dash of paprika, a few almonds, or a sprig of cilantro. Serve with Mary's crackers (My absolute favourite, but they're very expensive here so I'm making my own crackers!), raw veggies, or on top of salads and rice dishes. 

This dip didn't last very long ;)

We still have a ginormous bag of spinach left..time to gobble it up as the green goblin I am. 

Cocoloco Mexicano

One thing I love about living in Australia is the abundance of fresh, and cheap, coconuts. Nothing beats drinking coconut water, straight up. I only wish they were easier to crack open. I didn't think it would be that difficult. I thought of this past summer when I was in NY visiting Nadine. Her and I frequented China Town for some better-than-dessert coconuts. At the corner fruit stands they'd effortlessly hack them open with a machete like knife, two chops and cool deliciousness would be served. It's summer again, down under, and I'm jumping for joy: fresh cheap coconuts! Standing in the Australian supermarket, I turned to Alex and brightly stated "how hard can it be?".

Hard. Let's just say next time I'm taking a hammer to my coconut, or a machete. It took Alex and I a good 10 15 minutes to get to the good stuff. We tapped, chopped, banged, peeled, and even stabbed the outer shell. I had my computer nearby with a web page open, reading "how to cut open a coconut". Even Google didn't save me. Cococrazy, much.

But so worth it. Practice makes perfect, right? If monkeys can do it, so can I. Embarrassing. You can bet I'll be purchasing two for $3 at the market this weekend. I love a good challenge.

Despite viciously struggling with my coconut, I've had many new successes in the kitchen. Behold...

Vegan Mexican Lasagna
This dish was unbelievable! If you love mexican or spicy food, this one will win your heart. I made it a little too spicy, but that just made Alex love it all the more.

Adapted from Dreena's Eat, Drink & be Vegan cookbook 

Ingredients

• 2-3 whole wheat or gluten-free tortillas, cut into strips
• 1-2 cups of black beans (can or dried)
• 1 can tomato sauce
• 1 tsp chili powder
• 1/4 tsp sea salt
• 1/4 tsp ground pepper 
• 1/2 tsp chipotle hot sauce (I used Nando's hot sauce)
• 1/4 tsp agave nectar
• 2 medium cloves garlic, finely minced or pressed
• 1/3 cup onion, diced
• 1 large avocado, thinly sliced 
• 1 tomato, chopped into cubes
• 1 1/2 tbsp fresh lime (approx 1 lime)
• 1/2 cup tortilla chips, crushed
• vegan cheese, grated (optional)
• fresh cilantro leaves, chopped (for garnish)
• fresh lime wedges (for garnish)

First things first, preheat your oven to 400F (205C). In a large bowl, mix your beans, onion, tomato sauce (or paste mixed with water and tbsp olive oil), agave, chili, salt and pepper, garlic, hot sauce, and lime. Mix until evenly distributed, which should look like a thick chili-like sauce. Set aside and lightly oil (1/2 tsp EVO) a medium or large casserole dish (square or round works fine) and get ready to layer your mexican lasagna! Next, pour 1/4 your mixture ensuring to cover the entire casserole dish. Layer your tortilla strips on top, just like lasagna noodles. Pour more mixture on top, then sprinkle your tomato cubes, avocado slices, crushed tortilla chips, and cheese on top. Layer more tortillas. Continue until you've used up all your ingredients, approximately three layers. Bake covered (with lid or tinfoil) for 15 minutes. At 15 minutes, bake uncovered for 3-5 minutes. The lid will be very hot so be careful! I burnt my left thumb :(

Don't be overwhelmed by the long ingredient list, this dish is actually quite easy to make. However, I won't say the prep time will leave your kitchen spotless...
*note: the blender in the sink is from my post-workout smoothie earlier in the day..I left more work for Alex, unintentionally of course.

Lucky for me, Alex enjoys doing dishes. Sometimes I'll catch him washing something that I've already washed. Clearly he doesn't trust my suds n' scrubs technique. 

The avocado and lime are essential for this dish. Do not omit!

Messy perfection.

My next challenge is fresh coconut energy pudding. Step 1: crack open a coconut ;)

Exploring

Despite skipping the groggy effects of jet-lag (what a relief!) I still have little to no concept of time. It's currently 9pm and the sky is just beginning to darken, with hues of crimson and blue poking through. The sun rises early and sets late, 7:30pm feels like 3 in the afternoon. I suppose moving from winter to full blown summer will do that to you. I'm sure it will take a full week or two to adjust completely to the opposite season, time zones, and overall surroundings.

Today was another day of exploring until our feet hurt and knees weakened.

The sun was so bright I could hardly see what I was snapping with my camera, but I didn't care. I was so excited to explore the new health brands, foods, and retail stores.

I'm already in love with the farmers markets here..fruit and veggies galore! The South Melbourne market has a great little health foods store, with agave sold in glass bottles and new brands of vitamins.

I picked up a big bag of fresh cherries and thought of my good friend, Patrick, back home. He loves cherry pie, juice, and icecream. It's a polish thing :P

I also explored my new University campus. It is massive, with both modern and historical buildings surrounded by trees and fields of green.

 

The campus also has outdoor desk areas, with laptop plugs!

The outdoor fitness facilities are impressive. There is a running track, cricket field, tennis courts, floor hockey rink, and large field for rugby and football. 

It's so nice to see green and flower patches everywhere we go. The sun is addictive, but I'm even more sun cautious as the ozone layer is thin in Australia. Natural SPF 30 and I stay close. 

It's only day four in Melbourne, Australia, but it feels like I've been here for weeks. Tomorrow Alex and I fly to Sydney for five days. Another city to explore, I can hardly keep up! Thankfully I'm not just visting, Australia is my new home for a while.

Time to go stretch and pack for Sydney.

Sending sunshine to friends and family back home in Toronto. <3

New Year, new home

I've landed in Melbourne, Australia! Alex and I arrived yesterday afternoon after a long flight. We flew from Toronto to Vancouver, with a two hour lay-over, then flew from Vancouver to Sydney. After we cleared customs and security screenings in Sydney, we then boarded a one hour domestic flight to Melbourne. Our journey totaled a whopping 26 hours. We didn't do anything for New Years Eve as we were both beat. We did however wake up just after midnight to see the amazing firework show from our balcony. It was the perfect way to bring in the New Year...an early sleep, interrupted by bright colours lighting up the nights sky.

While I'm 99% unpacked and hardly jet lagged (my natural remedies worked, yippie!), it still hasn't hit me that I'm here, living in Melbourne, Australia. There is so much to see and do! I can't wait to check out the local food markets, set up my Blackberry, explore my University campus, and explore more local shopping areas. I'm in no rush, but look forward to getting more settled.

This morning Alex and I woke up around 6:30am. I slept pretty well, but woke up tired and hungry! Alex went for a quick run and I relaxed over a warm cup of mint chocolate rooibos tea. Yes, I brought a selection of DavidsTea with me ;) After breakfast we walked until our feet hurt and tummies growled.

I snapped lots of buildings...

...and trees

I loved the botanical gardens. It was so nice to see flowers and greeeen!

After many hours of walking around, Alex and I were starving! Luckily, we got groceries yesterday and I had lunch all planned out.

Mixed bean and basil salad

Ingredients

• Spinach, a small bag or 2 packed cups
• 1/2 cucumber, chopped
• 1/2 red pepper, chopped
• 2-3 carrots, shredded
• 1 avocado
• 1/2 cup fresh basil
• 1 can of organic mixed beans
• Pepper to taste

Dressing
Better than balsamic dressing

Prepare all your veggies, drain and rise your beans, and mix everything together in a large salad bowl. Enjoy! Alex and I ate this up pretty quick. For dessert we had a handful of fresh cherries.

After lunch, we put on our walking shoes and headed to the shopping area. My camera now needs charging ;)

Tomorrow Alex is taking me to a big farmers market, which apparently has a huge natural/organic health foods area. My kinda shopping, obviously.

I hope everyone back home, in Canada, is out celebrating! Happy New Year to you all! I hope 2011 brings you ample love, happiness, success, and good health.