My Favourite Foods

A lot of people ask me what I eat on a regular basis or what type of meal plan I follow. Well, I do not “diet” or restrict any food group. I eat whatever I want – in moderation. I do follow IIFYM (If It Fits Your Macros) closely, but not to the extreme. If you don’t know what IIFYM is, then I suggest you go to their site to educate yourself and see if it is something that you would consider. Basically, IIFYM pays closer attention the amount of macro-nutrients (carbs, fats and protein) that you need as a individual, instead of worrying about eating only “clean” or “healthy” foods. I find this is really good for people who are looking to make certain body composition changes such as building muscle, or losing weight. It really opens your eyes to how much you should be eating and from what types of foods, to accomplish your goals. With that being said, no, I do not strictly measure my food, or follow my macro-nutrient recommendation everyday because that is simply unrealistic.

Below of I have listed some of my favourite foods and why. These are foods I eat on a regular basis. No, eating these foods won’t make you “skinny”. I am not saying that you have to eat these foods to be “healthy”. I am simply listing foods that I love and why I like to eat them 🙂

My favourite foods and why.

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1. Bananas – I eat a banana every day. They are the perfect fruit because they are nutrient-dense. They provide me with a good source of energy, carbohydrates, and potassium  I like to eat them as either part of my breakfast, or as a post-workout snack (or sometimes both ;)) You NEED carbs to replace the glycogen you used during your workout.

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2. Peanut Butter –  I eat peanut butter everyday. Yes, peanut butter has a high amount of calories compared to its serving size, and it’s high in fat, but because of its density it keeps me full and satisfies my sweet-tooth. Peanut butter contains mono-saturated fat, which is linked to decreased likelihood of developing heart disease and type 2 diabetes. Also, it tastes good on everything and I eat it from the jar.

3. Sweet Potatoes –  I eat sweet potatoes regularly, and hardly ever eat white potatoes. There is nothing wrong with eating a balanced portion of white potatoes. White potatoes aren’t unhealthy and they don’t make you fat. I honestly just like the taste of sweet potatoes better. Both white and sweet potatoes are close in terms of calories and sweet-potatoes have slightly less carbohydrates than white potatoes. They are a good source of carbohydrates to have with your meals. Sweet potatoes also taste great with peanut butter on top. TRY IT!

4. Oatmeal – When I tell people I eat oatmeal regularly, they think that it’s so “bland” and “boring”. Yes, if I was to just eat oatmeal cooked with water, I would describe it as bland and boring. But, who eats oatmeal alone? No one. I like to cook mine with egg whites (there is nothing wrong with a whole egg, I just don’t like a whole egg in my oatmeal), add berries, cinnamon and obviously top it with peanut butter. I usually have this as breakfast or lunch (which ends up being my post-workout food). Oatmeal is a fantastic source of carbs and fibre, and when you pair it with protein and fat, you have a complete meal that is satisfying and does wonders for the body. Seriously delicious.

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5. Spinach – I’m not really sure if people enjoy eating spinach. Like does someone ever crave a huge bowl of spinach? I definitely don’t, but I eat it regularly. The nutritional facts of spinach actually amaze me. It’s like 7 calories for 1 cup of spinach. I wish peanut butter was 7 calories/cup. Anyways, spinach is loaded with Vitamin A, Vitamin C, magnesium, iron and fibre. It’s actually like the perfect food. Basically, I make salads with spinach instead of other greens. I try to have spinach with my supper on a regular basis because of it’s amazing nutritional content.

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6. Questbars – I just had to add this one in here. I have a previous post on why I love Questbars -> QUEST-A-LICIOUS. Basically, they are delicious. They taste like heaven and they are a great snack, you can eat them a million ways and make so many recipes. Instead of going for 10 Oreos, you can have a Cookies and Cream Questbar and know that it is giving you a phenomenal source of protein and carbohydrates for your individual goals. You can buy Questbars here. And check out previous posts for recipes! 🙂

 

I Eat Chocolate Everyday

I don’t ignore my sweet-tooth, I embrace it…..on a regular basis. I each chocolate probably every day. I’m not kidding. I tell people this, and they look at me like I’m crazy. How can I eat chocolate every day and still be “lean” or “fit” and not “fat”. Body composition is math. If you eat the amount of calories your body needs, then you won’t gain weight. If you eat less, you’ll lose weight, if you eat more, you’ll gain. Simple. Because chocolate is deemed as “unhealthy” people automatically assume that you cannot eat it without getting “fat” or feeling guilty. I understand where this mindset comes from. I honestly used to deprive myself of sweets and I went crazy. I would refrain from any kind of craving and then once I gave in, I would get a large DQ Blizzard and then feel bad. I thought I ruined my progress and would regret the choice all together.

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Since then, I have learned to embrace my sweet-tooth everyday. By doing this I no longer EVER crave that DQ Blizzard, or feel like I need to binge on 75 cookies (okay I’m exaggerating, but you get the point). I’m not saying that eating chocolate is the healthiest choice every day, but I am saying that one portion of chocolate is not going to kill you. I would rather eat my “treats” everyday than deprive myself and feel the need to indulge like crazy. With that being said, I’m NOT saying that having a DQ Blizzard (or any kind of treat), is bad in moderation. And I’m also not saying that I personally don’t ever go get ice cream (or whatever), because I do. But my point is, that if you eat balanced and in moderation, you should be able to go to a buffet and be able to resist the temptation to eat every single thing on display (then feel like crap after). It’s called eating intuitively.

I know myself, I know what I crave.  I let myself have these “treats” because I know that I fuel my body with mostly nutrient-dense foods throughout the day. I also make sure not to let myself go super hunger, because that increases the chance of devouring that bag of not-so good cookies, or that container of ice cream that my mom hides in the back of the fridge 😉

Health, fitness and happiness takes work, takes practice, takes research and experimentation. Everyone is different. We all find various approaches to what works for us, for our personal goals and for what makes us happy. Sometimes you need to take a step back and evaluate what you’re doing, decide to make a change and then test it out. What you put into your body directly affects how you feel from the inside out.

White Chocolate Raspberry Questbar Protein Cheesecakes

Haven’t made a Questbar recipe in a while! Do you ever just sit and dream up all the possibilities that can be made from Questbars? I do. This time I decided I wanted to make something with a fruity bar instead of a chocolate/peanut butter flavor (my favourite). The White Chocolate Raspberry Questbar is one of my favorites! Especially heated up – that white chocolate gets all warm and gooey and delicious. Omg so good. I always wanted to try a version of a cheesecake recipe, so this is what I did!

Ingredients

  • 1 White Chocolate Raspberry Questbar (You can use any Qubestbar)
  • 2 1/2 tbsp Greek yogurt
  • 1/2 tbsp cottage cheese
  • 1 egg white
  • 1 tbsp protein powder of choice

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Directions

  • Preheat oven to 325 and spray 2 muffin tins
  • Microwave Questbar for 10 seconds and then cut in half
  • Mold Questbar halves into each tin
  • Blend all other ingredients together and pour into each mold (I had extra leftover because I wasn’t sure how much would fit into the molds, so you can probably use less yogurt/cottage cheese)
  • Bake for ~20 minutes

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Macros (For entire recipe)

Calories: 265

Carbs: 26g

Fat: 9g

Protein: 35g

Buy Questbars to make recipes like this here! (You also get a free bar with your purchase :))

 

Back Workout + Easter Weekend

Monday: Back + Biceps + HIIT/Core

My main focus for my workout yesterday was back, but I also ended it with some tricep work and a short HIIT/core routine. Listed below is my exact workout with links on how to do the exercises. Ps. I’m all about the cut-out back shirts lately. This shirt is from Blogilates clothing line.

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Here are some snapshots from my Easter Weekend. OMG made the best protein pancakes and topped them with Mini Eggs. SO GOOD.

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Recipe:

  • 1 Scoop Chocolate Peanut Butter Protein Powder
  • 3tbsp Soy Milk (I used Chocolate – you can use any kind of milk)
  • 1tbsp Oat Flour
  • 2tbs Egg Whites

FINALLY there was some spring weather in good old Canada, so I got to bust out some spring attire that I’ve been dying to wear 🙂 Sunshine makes me happy.

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Today my workout was over an hour of HIIT paired with my favourite ab/core exercises. I’ll post the exact workout next time! I can’t just name the exercises cause half the time I make up names for them (haha) and you won’t know what they are. So, I’ll list my workout and link you to the exercises 🙂 Post-workout snack was a Questbar. And it took me a good 15 minutes to decide which one I wanted! (LOL) I ended up broiling the Double Chocolate Chunk. SO GOOD. You can buy Questbars here. And get a free one!!

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Cinnamon Roll Mug Cake

Happy Good Friday! OMG woke up so sore. My legs are killing me! It actually hurt to sleep last night! Giving myself a rest day.

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I like to train most days because I enjoy it and I want to, but giving myself rest days are just as important.  I usually rest when I literally cannot fit training into my schedule because of other priorities (aka work, school, vacation, etc.). Life isn’t revolved around working out, well kind of 😉 I also listen to my body, I know a lot of people say “half a workout is better than no workout”, but sometimes if I’m sore, and I know my body is physically not into it, I know I won’t get a good session in. So, I rest up and recover and know that tomorrow I’ll have even more energy to make progress. Also, it gives me more time to think up recipes and experiment in the kitchen because I am devoted to eating well and proving to you that you can eat healthy and balanced, while still having delicious meals!! Today I was in the mood for a Cinnamon Roll Quest Bar so I created another version of a delicious mug cake.

Ingredients

  • 1/2 Cinnamon Roll Quest Bar
  • 1/4 cup egg whites
  • 1/4 cup milk (I used Chocolate Soy Milk)
  • 2 tbsp PB2
  • 2 tbsp oat flour (take regular oats and grind them in a Magic Bullet)
  • 1/2 tsp Baking Powder

Directions

  • Cut up Quest Bar into little pieces (half go in mug cake, half go on top)
  • Spray mug with cooking spray
  • Combine all ingredients in mug (remember to keep half of the Quest pieces for topping)
  • Microwave for 1 minute and the continue for 10 second intervals making sure it doesn’t overcook
  • Add toppings!
  • I topped mine with 1tbsp of peanut butter, rest of Quest Bar & cinnamon.
  • Enjoy!photo-23

Macros (without peanut butter topping)

Calories: 245

Carbs: 29g

Fat: 7g

Protein: 26g

You can buy Quest Bars by clicking on this link.

You also get a free bar with your purchase!

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Inside Out Quest Bar Peanut Butter Cups

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As you can tell, I love chocolate and I love peanut butter and there is nothing better than chocolate and peanut butter combined.  And what’s even better is chocolate + peanut butter + Quest Bars. Below are a few recipes of these combinations 🙂

For this recipe get your Quest Bars here

Inside-Out Quest Bar Peanut Butter Cups

Ingredients

  • 4 tbsp PB2 (powdered peanut butter)
  • 1/2 Cookies & Cream Quest Bar (or any kind you like)

Directions

Mix PB2 in a bowl while adding little bits of water as you stir until it gets to a spreadable constancy.

Cut 1/2 of your Quest Bar into 4 little pieces (technically each piece will be 1/8th of a full bar)

Fill half of a muffin mold with PB2 mixture, put Quest Bar piece in center, and then cover the rest of it with Pb2.

Fill up all your cups and put it in the freezer.

*Tip adding more water when mixing PB2 makes more of a mixture and allows amount of PB2 to be used further 🙂

They turn out looking like these babies 🙂

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Macros (1 serving = 2 cups

Calories: 90

Carbs: 11g

Fat: 4g

Protein: 11g

…… And another chocolate cup idea:

Cookie Dough Bites

Ingredients

  • 2 tbsp dark chocolate chips
  • 1/8th Chocolate Chip Cookie Dough Quest Bar

Directions

Melt dark chocolate in the microwave and stir

Fill up bottom half of muffin mold with chocolate.

Put Quest Bar piece in center and then fill the rest of the muffin mold with leftover dark chocolate.

Freeze. Devour

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Macros

Calories: 164

Carbs: 21g

Fat: 11g

Protein 5g

Don’t forget you can order Quest Bars here! And you get a free bar with your order 🙂

 

Chocolate Chip Cookie Dough-Cookies & Cream Peanut Butter Sandwich

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Ingredients

  • 1/2 Chocolate Chip Cookie Dough Quest bar
  • 1/2 Cookies & Cream Quest bar
  • 1 tbsp non-fat Greek Yogurt
  • 1 tbsp PB2

Directions

  • Microwave portions of Quest bars for 10-13 seconds
  • Form each into a circular shape
  • Bake in oven for 5-7 minutes at 400
  • Combine Greek yogurt, PB2 & a little bit of water in bowl for filling
  • Remove bars from oven & top one bar with the filling
  • Place the other bar on top
  • Devour

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Please note how incredibly deliciously amaze these look

Macros

  • Calories: 217
  • Carbs: 25g
  • Fat: 8g
  • Protein: 25g

To get Questbars to make recipes like this go here (Also get a free bar at check out!)

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