Best Turkey Chilli Ever!

Ok both of my kids are napping so I am going to bang out this post!  Yesterday I shared an awesome soup recipe from one of my favourite nutritionist author's Dr. Joey Shulman.  Well today my 3 year old and I whipped up some yummy turkey chilli.  I find chilli recipes somewhat all the same but really enjoyed this one because it has cinnamon in it!  So not only is it super nutritious, filled with fibre and protein but has undertones off cinnamon which really make this chilli pop!  This recipe comes from Phase 2: Boost of Dr. Shulman's Metabolism Boosting Diet.  You can find it on page 237 ~ it is delicious and again a great meal you can freeze in a portion size container and heat up for a home cooked meal without all the prep!

THE RECIPE:

1lb ground turkey
1 can (28oz) diced tomatoes
1 can (28oz) tomato sauce
½ medium onion, diced
2 celery sticks, diced
2 carrots, diced
1 cup sliced mushrooms
3 cloves garlic, minced
½ tsp EACH dried basil, parsley, oregano, cinnamon
1 tbsp chilli powder
1 bay leaf
1 can kidney beans, drained and rinsed

In a large pot, cook turkey over medium heat until browned ~ drain off fat.  Stir in tomatoes, tomato sauce, vegetables and spices.  Simmer, uncovered for 40 minutes stirring occasionally.  Add beans and simmer for another 5 minutes.  Remove bay leaf and serve.

SIDE NOTE: I have never had to drain off fat since the turkey I have used is super lean.  I prefer to add my beans when I add everything else and let it simmer for 40 minutes instead of adding the beans at the end.  I think it just depends on your personal preference.  

Here are the goodies I used today ~ as you can tell I veered from the original recipe a tiny bit due to what was in my cabinets:)  I used a can of mixed beans and a can of small red beans instead of 1 can kidney beans.  Now that I have made this recipe half a dozen times or so I feel pretty comfortable with switching it up a little here or there:)

I use pretty much all organic canned goods, spices, etc.  Everything would have been purchased at Nature's Fare (my favourite place for everything grocery).

Two Rivers ground turkey is from North Vancouver, BC ~ again try to do as much organic and local as we can.  Also look for SPCA approved eggs and meat.  Purchased from Nature's Fare as well.

This is my best sous chef Marley:)  She re-washes all my veggies and preps them (puts them on the cutting board)for me to chop up.  Then she puts them in the bowl! She rocks ~ you can't purchase her from Nature's Fare though you will find her there often!  She loves it there!

Mix all these goodies together and simmer!  It smells so good ~ especially with a little cinnamon pop!

Here are the nutrition details per serving:

371 calories

11 g fat

36 g carbohydrates

32 g protein

11 g fibre

12 g sugars

I am telling you this recipe is one to try and it will become a staple in your home!  My husband adds a little hot sauce because he loves hot ~ and nothing is hot enough for him.  This recipe has a bit of spice but nothing drastic.  Thank you Dr. Shulman for another winner!  Enjoy everyone!

"Free Weight Loss" Soup

This recipe is from the book "The Metabolism Boosting Diet" by Dr. Joey Shulman.  She recommends this soup to help with cravings or during those times when you need just a little bit more to fill you up.  The name of the soup is a little deceiving if read out of context ~ long story short in her book she talks about what she calls "Free Foods" ~ these are foods that you can eat a lot of as they are super nutritious and will help ward off those bad snacking habits (like grabbing a bag of chips or something).  This soup can be something you snack on or use as a side but it is not a meal in itself necessarily ~ you would want to add some protein or possibly a grain.  It is full of veggies and is a great option when you tend to snack, snack, snack on not so great things.  I eat it as a snack during the day or as PART of a meal.  For sure not something to live off of but a great alternative for a side or snack, especially during cold days!  This is what I use for the soup:

You can see Flora my bulldog is VERY excited about it!

Here is the recipe:

"Free Weight Loss Soup" is part of Phase 1: Balance ~ pg. 181 in her great book!

6 cups low-sodium vegetable or chicken broth
1 28oz can diced tomatoes
2 cups finely chopped cabbage (I use green for mine)
1 cup finely chopped zucchini
1 cup diced onions
1 cup diced carrots
1 tbsp dried oregano
1 tbsp low-sodium soy sauce
1 tbsp olive oil
2 tsp tomato paste
1 tsp balsamic vinegar

I also added a little mushroom this batch:)

Place all ingredients in a pot and bring to a soft boil.  Reduce heat to low and simmer for 30 minutes or until vegetables are tender.

Per serving: 60.5 calories, 1.5g total fat, 9g carbohydrates, 2g protein, 2g fibre, 5g sugars

Voila!

This recipe is SO easy and you can really play around and add veggies or spices that you really enjoy.  It is a breeze to whip up and is also a great option for freezing and storing.  You could always double your batch and freeze in portion size containers.  Enjoy!

INSPIRE ME #3: Cameron Lutz

This is Cameron ~ he is awesome!

Photo by Lee Watkins

Cameron is one of those people who has an amazing positive energy about him.  I think everyone at Excel would agree he kills it every workout!  He is inspiring because he makes you work out that much harder to match his effort.  Plus he isn't afraid to give you a pat on the back and an encouraging word.  He is also an extremely talented musician and has the second cutest dog in the world (second to my dog of course:).  Check out his band at CBC ~ http://music.cbc.ca/#/artists/Paperboy and on Facebook https://www.facebook.com/extraextrapaperboy.  Thank you Cameron for being a team player and an inspiration!  If you are teamed up with Cameron you better bring it!  Here is his interview:

1. What is your health/fitness history? 
I've always been somewhat active.  My family all did a lot of hiking, skiing, camping and outdoorsy type of stuff.  I also was in swim club for 5 years, shotokan karate for 7 years, did track and field with school and also played baseball. 

2. How long have you been a member at Excel? 
Since day one! 

3. How often do you exercise? 
I aim for 4-5 times a week... though I work out of town often and sometimes it can be difficult. 

4. What is a typical set of meals/snacks throughout the day for you? 
I eat pretty small portions, but I eat often.  I usually have granola and milk for breakfast and sometimes a smoothie.  I usually pack some cheese, yogurt, an apple and left overs for lunch.  My girlfriend and I eat pretty clean... except for dessert... and Tim Hortons.  Haha! 
SIDE NOTE:  Cameron likes ice cream!

Yes he is eating ice cream…at Excel  beside the TRX stand! bahaha!

5. What would you say is your biggest strength in fitness?  Tenacity! I like to challenge myself. 
SIDE NOTE: Holy heck! Yah ya do!

6. What would you say is your biggest weakness in fitness?  Motivation... it's really easy to get complacent! And I've had several shoulder injuries over the years so it can be a little limiting. 

7. Is there anything in particular you are training for?  Nothing in particular.  Every flight of stairs or night out at a restaurant.  Though this year I think I'll try Spartan or Tough Mudder... or both! 

8. What would you say is your favourite work out?  There was one at Excel called Movement Matrix that I loved... sometimes it feels good to move, and it's a great workout! 

9. How do you keep motivated day-to-day?  Usually having someone to be accountable to - arranging to work out with someone or making my girlfriend shake me awake at 5 AM haha!  It's a lot easier to go out and exercise if you'll be disappointing someone if you don't.  Oh and I love how much energy I have afterwards! 

10. What would be your biggest advice to someone just starting out on his/her journey to improved health and fitness?  IT IS NOT A RACE!! Don't be ashamed by what you can't do... yet.

Holy SWEAT batman;)

11. If you could be any superhero you wanted who would you be and why?  Batman, if he counts?  He's just a fit dude with cool weapons and fast cars!  What guy wouldn't love that?! 

Side Note:  When I was picking the pictures I wanted to use in this post about Cameron I coincidentally came across this one which was posted on the Excel Facebook page back in March last year.  It fit perfectly with Cameron's final answer!  Yes Cameron you can be Batman!

Great Reads

Lately I have really enjoyed going to the library and borrowing books about health, nutrition and fitness.  I peruse the first chapter or so and decide if my philosophy is similar to the author's and if there might be anything useful for me at this point and time in my journey.  I think I mentioned it before but one of my favourite authors is a Canadian Registered Nutritionist named Dr. Joey Shulman.  She really is phenomenal and lays things out very simply.  She gives you life skills ~ not some fad, only can do for a few months type stuff.  She covers it all and takes a balanced, proactive stance on getting healthy on the inside.
Right now I am using (I have read it and now am going back thru to jot down important tidbits and recipes) "THE METABOLISM BOOSTING DIET: Burn Fat, Balance Hormones and Lose Weight for Life".  My reasoning for getting into this book other than really loving this author is because I have sort of plateaued and need a boost to kick start things again.  Need to switch it up cause what I have been doing is working but has sort of stalled:) And again the word "diet" isn't the negative use of the word and by that I mean the do this for a little while and then starve and fall back to old habits diet.  It means your day-to-day eating for the rest of your life diet.  I would like use this post to jot down some of my notes that I think can be useful for everyone! http://themetabolismboostingdiet.com/index.php

• "It is important to lose weight with dignity, in a safe and SUSTAINABLE MANNER."  Put simply, it is a lifestyle change.
• "You cannot break up with food...Losing weight is a physical and emotional journey that has to be integrated into NEW BEHAVIOUR and thought patterns."
• "You must identify your triggers...Bring more awareness to your eating patterns, which will in turn alter your CHOICES."
• "For a lifelong shift to occur, you must practice mindful eating." 
• "Metabolism is the amount of energy (calories) your body burns to maintain itself." 
• "You are only as healthy as your pipes" ~ get your digestive system working top notch and you will be sailing.
• "Your digestive and metabolic capacity is strongest in the early afternoon (from 1pm - 3pm), making lunch the most important meal of the day.  As the sun goes down, so does the potential of your metabolism."  
• "Eat breakfast like a king, lunch like a prince and dinner like a pauper" ~ front load your day and make dinner your smallest meal.  This is the way to have the best energy during the day and stay balanced.  
• Macronutrients: Carbohydrates "the fuel providers", Protein "the stabilizer", Fat "the conductor" ~ she does go into wicked detail about their roles, where to get it and the different types of each.
• "Proper protein intake can boost metabolism, cut cravings, create feelings of satiation, help to maintain muscle mass, help to balance and stabilize insulin." (For a woman 30+ look to get 46g a day and if you are trying to lose weight she suggests popping it up to 60-80 grams a day)
• The "Triangle of Weight Loss" 1. Hormonal Health 2. Quality calories 3. Optimal digestion
• "Digestive Tips:
• Eat until you are sufficiently full, not stuffed.  Your stomach needs room to properly digest the food you are eating.
• Chew your food very well (make meals last 20 minutes or longer)
• Drink water between and with meals.
• Start and finish your day with hot water and lemon juice (natural astringent and helpful on breaking down food).
• Consider supplementing with a digestive enzyme and probiotics."
• There is a "METABOLIC ID" Quiz and from there you follow 3 Phases ("Phase 1-Balance", "Phase 2-Boost", "Phase 3-Maintenance").  All three of these phases provide you with a guide on what to eat in terms of your carbs, proteins, fats.  Also provided is meal plan ideas and recipes.  Everything is super easy to follow and it's about how to get the best fuel into your body so you can live a healthy, energetic life.  
• In Phase 1-Balance, she shares some ideas to deal with cravings.
• Homemade popsicles (water and frozen berries blended and frozen)
• ½ cup unsweetened applesauce
• Frozen grapes or mango chunks
• 2 chewable vitamin C tablets
• Pickles
• All her meal plans start with Lemon water at rising, then snack, then lunch, then snack, then dinner, then after dinner (if necessary)
• "Do not eat grains after 3pm ~ try to go organic with your grain and choose one that has little processing like sprouted grain or whole grain rye bread.  This will boost metabolic function and energy."  
• She also gives LOTS of great simple snack ideas ~ mainly you want to make sure you have a protein at every meal and snack.  Ie. 2 small kiwis and 6 raw almonds or carrot sticks with 2 tbsp hummus.  
• "MAINTENANCE PRINCIPLES:
• Do not deny yourself ~ follow the 80/20 guideline of eating 
• Avoid diet foods
• Eat up to 2 grains a day (if you don't have a sensitivity to wheat, gluten, etc.)  Occasionally throw your grain into your dinner but mainly take it before 3 pm.
• Continue to eat large amounts of vegetables.
• Consume 2 to 3 fruits daily.
• Watch your nighttime eating patterns.
• Engage in physical activity regularly.
• Only weigh yourself once a week.
• Do not consume alcohol daily. 
• Change your idea of snacking ~ healthy snacks=fuel
• Practice 1 day of LIGHT EATING per week to give system a breather(light eating = for 1 day a week eliminate grain, red meat, and dairy.  Stick to hydrating foods and beverages, lean protein, high fibre foods and fruits and vegetables)
• Keep fluid intake high.
• Take supplements regularly" (multivitamin, Omega oils, probiotic, digestive enzyme)

Dr. Joey Shulman has tons of other information in the book including info on The Glycemix Index including values and types.  She also has info on the way you can get "good fats" into your day-to-day diet.  There is just so much valuable information in this book.  I have actually decided to purchase it because I think it is one of those resources I can refer back to when I need a reminder.  Plus I am loving the recipes!  AHHH you can tell I love it and her!  Anyways, I HIGHLY recommend picking this book up and giving it a read ~ it is a quick read too:)  It really puts things into perspective and has made me way more informed!  

Another book of hers that is AWESOME is called the Natural Makeover Diet ~ it is how to really get clean from the inside out.  Both these books are very informative and go well together.  And she is Canadian to boot!  Hope it gives you food for thought!  

Here is a link to her blog: http://shulmanweightloss.com/blog/

Here is a link to her website: http://www.drjoey.com/index.htm

INSPIRE ME #2: Janeece Amaro Miller

This is Janeece ~ she is awesome.

When I think about ladies I admire Janeece comes to mind.  My goal is to one day be as strong, fit and lean as this powerhouse of a woman!  I think I can speak for every member of Excel when I say Janeece kicks butt (yep your butt)!  Love this lady's energy a ton and this is why she is extremely inspiring ~ thank you Janeece!

Yah you go ahead and try that!  Check out the muscle ~ wowza!

Here's her interview:

1. What is your health/fitness history (please include your trainer certification info:)?  I was a Varsity AllState Soccer player, AllState track sprinter and competed in Gymnastics.  I am a certified personal trainer and group fitness instructor through BCRPA.  I have certifications in spin, RealRyde, Krankcycle, and Twist Conditioning. 

      

2. How long have you been a trainer?  I have been a trainer for 8 years.

    

3. How often do you exercise?  I have 5 spin classes I teach at Excel.  I also do weights 4 times a week. 

 

4. What is a typical set of meals/snacks throughout the day for you?  Ha...I eat a lot!!  Shake and green tea in the morning, lunch is my biggest meal and littler meal for dinner.  I always have a handful of almonds tucked away somewhere and containers of veggies.  And of course lots of water.

  

5. What would you say is your biggest strength in fitness?  My biggest strength would have to "motivation" for others and myself.

    

6.  What would you say is your biggest weakness in fitness?  My weakness would be I have a hard time telling people "NO".  I always want to help out in someway or I take on too many tasks at one time.

  

7.  Is there anything in particular you are training for?  I train to be fit for life.

   

8.  What would you say is your favorite work out?  My favorite workout would be the RealRyde.

    

9. How do you keep motivated day-to-day?  I am motivated by my clients and the members at Excel.  Results, smiles and "thank you for kicking my butt" keep me going!! 

    

10.  What would be your biggest advice to someone just starting out on his/her journey to improved health and fitness?

"shut up and train"...LOL just kidding!  This will be a journey to a new you.  Training is a way of life.  It will be rocky at first but we together can smooth the way to greatness.

  

11. If you could be any superhero you wanted whom would you be and why?  "Might Mouse"  short and quiet but can excel to greatness!!!

Perfect Bear Crawl!

3 DAY MEAL PLANS ~ This is Life Finalist Assignment

The three finalists for the THIS IS LIFE 6 MONTH CHALLENGE were asked to provide a 3 Day Meal Plan.  You are probably wondering how the heck have they achieved some great results over the last 5 months!  You want to know how they did it?  Are you looking for some great ideas to switch up your day-to-day diet?  Check these awesome meals plans out!

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AMIE'S 3 DAY MEAL PLAN

DAY 1

Snack

1 scoop Vega One + 1 c. water

EXCEL

Breakfast

1/2 c oatmeal

1/2 c mango

1 handful goji berries

2 Tbsp Coconut Kefir yogurt

2 Tbsp Hemp Hearts

Snack

Juice

-3 cups spinach

-1 apple

-1/2 lemon

-4 celery stalks

-1 carrot

-1 handful mint

-2 cups kale

-1 cup swiss chard

Lunch

3/4 cup quinoa salad - raw cabbage, broccoli, peppers, goats cheese and  a homemade lemon garlic dressing

Snack

2 handfuls spring mix

1 handful spinach

1 romaine heart

Homemade Tahini dressing

Dinner

1 cup steamed broccoli

1 cup roasted veg - yams, beets, zucchini

1 portion of Cod fried in coconut oil, lemon, and garlic

Optional Snack

Homemade granola with almond milk

Tea - 1 bag mint 1 bag green

DAY 2

Breakfast

1/2 c oatmeal

1/2 c blueberries

1 handful goji berries

2 Tbsp Coconut Kefir yogurt

2 Tbsp walnuts

Snack

Juice

-3 cups spinach

-1 apple

-1/2 lemon

-4 celery stalks

-1 carrot

-1 handful mint

-2 cups kale

-1 cup swiss chard

Lunch

Kale Salad

-Assorted Kale, tomatoes, pumpkin seeds, sunflower seeds, homemade Tamari dressing

Snack

1 scoop Vega One + 1 cup water

ZUMBA

Dinner

1 cup spaghetti squash

1 cup spaghetti sauce - ground turkey, garlic, roasted tomatoes, green peppers, mushrooms, oregano

Optional Snack

1 raw ball - cocoa powder, maple syrup, dried apricots, almonds, almond butter, walnuts, chia seeds, flax seeds

Tea - 1 mint bag 1 green bag

Tea - 1 bag mint 1 bag green

DAY 3

Snack

1 scoop Vega One + 1 c. water

EXCEL

Breakfast

Egg wrap

2 scrambled egg whites

1 diced tomato

green pepper 

Whole wheat or rice wrap

1/4 cup grated low fat cheese

Lunch

3/4 cup quinoa salad - raw cabbage, broccoli, cauliflower, peppers, goats cheese and  a homemade lemon garlic dressing

Snack

Juice

-3 cups spinach

-1 apple

-1/2 lemon

-4 celery stalks

-1 carrot

-1 handful mint

-2 cups kale

-1 cup swiss chard

Dinner

1 portion wild salmon with ginger garlic dill and lemon

1/2 cup yams

3 cups spring mix/romaine with Tahini dressing

Optional Snack

1 slice Silver Hills bread

1 Tbsp coconut oil

1 Tbsp hazelnut butter

1/2 mango sliced on top

Tea - 1 bag mint 1 bag green

I must add that I make a huge salad dressing for the week and chop all my veggies and make a large container of my quinoa or kale salad for the entire week every Sunday.  It takes about 3hrs but it makes my week easier!!  So 1 week consists of the same lunch for 4 or 5 days.

Tea - 1 bag mint 1 bag green

________________________________________________________________

SAM'S 3 DAY MEAL PLAN

Day 1

Breakfast

·     1 cup of green tea with buckwheat honey
·     1 cup almond unsweetened milk
·     1 cup spinach
·     1 scoop protein powder
·     1 scoop green superfood
·     4 strawberries

Snack

·     1 pro bar super healthy full of nuts and fruit

Lunch

·     Half chicken breast

·     1 tomato
·     Half onion
·     Half garlic clove
·     Half cup long grain brown rice
·     Spice to taste curry masala pepper etc.

Snack

·     1 apple

·     2 table spoons natural peanut butter

Dinner

·     1 cup spinach

·     Half red pepper

·     2 mushrooms

·     Half cup quinoa

·     Half garlic clove

·     Half onion

·     2 table spoons Greek yogurt

·     2 table spoons salsa

Snack

·     Hand full of almonds

Day 2

Breakfast

·     1 cup of green tea with buckwheat honey 

·     1 cup almond unsweetened milk

·     1 cup spinach

·     1 scoop protein powder

·     1 scoop green superfood

·     4 strawberries

Snack

·     1 pro bar

Lunch

·     1 cup spinach

·     Half red pepper

·     Half cup quinoa

·     2 mushrooms

·     Half clove garlic

·     Half of an onion

·     2 table spoons of greek yogurt

Snack

·     4 4 inch pieces of celery

·     2 table spoons natural peanut butter

Dinner

·     1 cup spinach

·     1 cup ground extra lean turkey

·     All your spices, chili, paprika, oregano, etc.

·     Half orange pepper

·     2 table spoons greek yogurt

·     2 table spoons salsa

Snack

·     Hand full of almonds

Day 3

Breakfast

·     1 cup of green tea with buckwheat honey 

·     1 cup almond unsweetened milk

·     1 cup spinach

·     1 scoop protein powder

·     1 scoop green superfood

·     4 strawberries

Snack

·     1 pro bar

Lunch

·     1 cup spinach

·     2 boiled eggs

·     2 mushrooms

·     Half red pepper

·     Hand full chopped almonds

·     2 tablespoons vinaigrette

Snack

·     1 apple

·     2 tablespoons peanut butter

Dinner

·     4 inches of salmon

·     Half clove garlic

·     Half onion

·     1 cup spinach

·     1 medium sweet potato

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JOANN'S 3 DAY MEAL PLAN

you can click on the PDF below to expand