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Recipes

Hello Toronto + Muffin Recipe

Well hi there Toronto – nice to meet you!

I have officially been here for 2.5 weeks and it feels like it has been months! Here is a quick recap of the last few weeks:

Nov 1-10: I had 10 days to pack up my life in Vancouver.  I had 10 days to say my “see you soon” to friends and family.  10 days to say goodbye to an apartment building that has been a part of my family for 20+ years.  10 days goes by quick my friends.

Nov 11: Fly to Toronto

Nov 12-19: teach 14 classes and become acquainted with a new city.  Talk about diving into the deep end! To be honest, this was such a gift as I was able to meet so many new people and really start to establish a rhythm.

Nov 20-24: Teach my regular class schedule.

Nov 24: Movers arrive with all my belongings.  I had 36 boxes of various sizes, 2 large kitchen/china boxes, 2 wardrobe boxes, 1 couch, 1 arm chair, 1 bookshelf, 4 paintings, 1 mirror, 1 baby Christmas tree, 2 lamps, 1 bed and 1 bike to organize, unpack, and fit into my new home.

Nov 26: Unpack the last box! I had finished moving and settling into my new home in just two days.  Talk about a marathon.

Nov 26-Dec 2: Teach my regular classes + 2 subs… Lots of classes! Lots of sweat! Lots of LOVE.

WOW

It has been a crazy journey. I think back to three months ago and I was working a corporate job, floating along in Vancouver.  Fast-forward, and I am now living out a dream job that I have been working towards for years, settling into a new home and a new city all the way across the country, and making life big, bright and beautiful! I had a quiet afternoon yesterday so I thought it would be the perfect opportunity to christen my new oven and kitchen.  I had a craving for banana muffins and SURPRISE – I was missing some key ingredients.  I didn’t let this stop me and thought I would give it a whirl anyways.  What shouldn’t have worked out, did.  I don’t know how, I don’t know why, but these are some of the tastiest gluten free banana muffins I have ever had!

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Impossible Banana Muffins:

1 1/2 C GF All-purpose flour (I use Pamela’s baking mix)
1/4 tsp cloves
1/2 tsp nutmeg
1/2 tsp salt
1/8 tsp cardamom
1/2 tsp baking soda
1 1/4 tsp baking powder
2 brown, overripe bananas
1/4 C applesauce
2 Tbs egg whites
1 tsp vanilla
1/2 C coconut sugar
Optional: add in some nuts, dried fruit or chocolate chips if you are feeling frisky! I added in some refined sugar free chocolate chips because #yesplease.

Preheat your oven to 350 degrees.

Mix your dry ingredients together (flour through baking powder).  In a separate bowl, mix your wet ingredients together (bananas through coconut sugar).  Fold the wet into the dry *JUST* until combined.  (This is CRUCIAL as you do not want to over mix your batter.  If you do, it will be gummy, gross and icky.  Use a deft hand my friend.)

Pour into muffin liners in your pan.

Bake for 16-19 minutes, or until the tops bounce back when lightly pressed.

I made 9 muffins, you could make them slightly smaller and do 12, but why cheat yourself on an extra bite?

ENJOY my beauties!

Xo

T

Fitness, Recipes

What I Eat in a Day- Training Edition!

The short answer to this post is EVERYTHING.  I am constantly eating from the moment I get up to the minute I go bed.  Even without training, I have a fast metabolism, so throughout this process it is cranked up! Instead of breaking this post up by meal, I’m going to segment it by time of day.
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Morning

Big glass of water
“Bulletproof” Style coffee:
1-1 1/2 C freshly brewed coffee
2 Tbs coconut cream
1 tsp mct oil
2 tbs collagen
1/4 C almond milk
1 Apple
Oatmeal:
1/3 C oats
2/3 C water
Pinch of salt
Half a banana
Topped with: 2 Tbs PB, Protein yogurt (2Tbs vegan protein powder mixed with the same about of coconut yogurt), 1Tbs pumpkin seeds
After my first class of the day: 1 rX Bar + Oatly Milk Matcha latte + collagen stirred into the Matcha.

Mid-day

It depends on my lecture/drill schedule and what I am doing. If I am riding right away, then I will usually have 1 brown rice avocado roll or 2 rice cakes sandwiched with hummus.
If I am not riding until later in the day, then I will have a big salad thing with sweet potato or quinoa as my carb, greens, nuts and seed and a protein (eggs, tuna or chicken).  I have also taken to the gluten-free mushroom toast from Merriwheather with a poached egg. I mean, yum.
Basically, my mid-day eating pattern is all about eating enough protein/carbs/fats around my riding schedule, which changes.
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I also drink BCAAs, water, Kombucha, Bone Broth and/or green juice during the day.  LOTS of water…3-4 litres per day.

*BCAAs are super helpful when performing so much cardio as they help to preserve your muscle tissue and performance

*Aim to drink 2 water bottles per class.  You don’t have to drink both in class if that makes you feel ill, but budget two per class.  This is in ADDITION to your regular water intake folks.  HYDRATION is key for your cells, muscles, glowing skin, healthy bowels (yes I went there), detoxification, breathing…essentially everything you do.

Evening

Snack when I get home: frozen peas + some sort of “chip”.  I am a huge fan of the lesser evil cheezy puffs…omgeeYUM
1 glass of wine…yes, 100% I earned this
water
My favourite go-to pasta right now:
Sauteed onion, zucchini, cauliflower, butternut squash medley with either ground chicken or tempeh all deglazed with a splash of coconut aminos.  Add a big pinch of pepper and a smidgen (or to taste) of salt.
Cook up some Eat Banza Pasta…usually I go through 1/3 box in one sitting.  Mix it all up with 2 Tbs of plain hummus, 1 Tbs pesto and 2 Tbs of nutritional yeast and DEVOUR!
I will also have a BIG ASS salad: greens, cilantro, green onion, sliced apple (in season), avocado, crispy chickpeas, balsamic drizzle

Bed-time snack

Bowl of Maple ladders (chickpea flour based cereal that hints at maple syrup), or other gf plain cereal, topped with some nut butter, coconut milk yogurt mixed with collagen or vegan protein powder (added protein) and a banana.

*Your body repairs itself as you sleep…that requires energy.  If you do not have enough energy in your body, your recovery will be slow.  Simple math here guys…Make sure you have adequate intake so your recovery is optimal.

*I am aiming for about 1.5 grams of protein per pound of bodyweight which puts me at 190 grams of protein per day.

*I am aiming for about 280g of carbs per day.  Carbs are an essential player in athletic performance and the more cardiovascular output you generate, the more carbs your body needs to repair, refuel and recover.

*The rest of my daily calories I source from healthy fats…avocado, coconut oil, nuts and seeds/ nut butters, coconut milk yogurt, fatty fish such as salmon.

You do you buttercup.  Just please oh please make sure to give your body enough food and hydration so it can thrive.  This is not the time to restrict your eating.  If you do, your body will not recover.  Your body will start to break itself down and use your muscles as fuel…and that is definitely not what we want.

Xo.

T

Lifestyle, Recipes

Matcha Train

Ok.

I am on the train: the matcha train.  My favourite matcha comes from Tropeaka.  I love their products, so it is not a coincidence that their matcha is my favourite.  Think of this as a coffee lovers ode to matcha.   Now I haven’t completely given up on my coffee; however, I have fully embraced the bright green world of matcha.  I owe this ode to my Naturopath, the awesome Dr. Kuczma.  She has become my health quarterback- she guides me along my health and wellness journey and I have learned a ton from her already.

So Matcha, I have something to tell you: I have a crush on you.

You are a little bitter at times, but that’s not a bad thing.

I am learning to embrace this.  I still need a buffer for you- almond milk is my buffer of choice- but I know that you two get along very nicely.

You are quite sensitive and like myself, you don’t like the extreme heat.  Although you can handle more than I can, I am sure to keep you slightly cooler than the other teas.

You are a mighty powerhouse.

You amaze me at your nutritional quality.  In a tiny teaspoon, you offer more than 100 times the antioxidants when compared to your other tea friends.  You are rich in chlorophyl, a currency I am trying to increase my wealth in.  You help my body detox and keep my metabolism supported.  One of my favourite things about you is that you help my adrenal glands: you help my body cope with stress.  You don’t cause inflammation in my body- in fact, you fight it.  How considerate of you: while you quiet my inflammation, you are also working hard to boost my cell production to protect me from nasty free radical damage.  According to this sneaky little study you help lower my blood pressure which is a great thing since I have operated in a stressful environment for a while.

Lastly little matcha, you are stunning!

Like me, you are a bright, bright spark.  Your color is enough to plaster a HUGE smile on my face.  When you swirl with the pearly white almond milk, you create a marble pattern that is gorgeous.  A treat for the eyes and the body.

Thank you little matcha tea.

Thank you.  I am glad we are friends.

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Xo

Tia

Recipes

Pixie-Power Muffins

Sundays are my meal prep days.  Every week I rotate through different recipes and staples.  I like to prepare “building blocks” so that I can assemble meals easily- especially at the end of a long work and training day. Breakfasts are usually where I have the biggest time crunch, so I like to make a big batch of granola, muesli, muffins or protein pancakes.

Ready made muffins are often laden with sugar and processed oils, not to mention gluten (no-go zone for this celiac babe) and are not a great choice when eating for performance and health.  I don’t know about you, but I want a breakfast that is going to fuel me with awesome nutrients to power through my day.  I also want my first meal of the day to be quick and efficient because no one has time in the morning from Monday-Friday to putz in the kitchen.  *If you are a rare human and do have time, I still endorse these muffins!*  Enter these Pixie-Power muffins: they come together in a flash, have no added sugar OR oil, and are nutrient dense.  I give them a 10/10 for nutrition and a 10/10 for taste.  So whip up a batch when you are next meal prepping and set yourself up for a successful week ahead!

 

 

Pixie Power Muffins

1 med banana, mashed

1/2 avocado, mashed very well

1/4 C pineapple tidbits

1/4 C date paste

1/2 C chopped frozen, then defrosted cranberries

1/4 C dried fruit of choice, chopped if needed

1 1/2 C grated carrot

1/4 C almond milk + 1 tsp cider vinegar

1 egg

1 1/4 C GF all purpose flour

1/4  C plant based protein powder

1 1/2 TBS Tapioca starch

1 1/2 tsp baking powder

3/4 tsp baking soda

1 tsp cinnamon

1/2 tsp ginger

1/2 tsp salt

 

  1. Preheat your oven to 425 degrees.
  2. In a glass measuring bowl, combine your almond milk and vinegar to create a faux-buttermilk.
  3. In a large mixing bowl, combine the mashed banana, mashed avocado, pineapple tidbits, date paste, frozen cranberries, dried fruit, grated carrot, egg, and almond milk mixture. Mix until combined.
  4. In a separate bowl, add all your dry ingredients and mix well.
  5. Add your dry ingredients to your wet and mix just until you can no longer see streaks of flour.
  6. Note: this mixture will be thick- that is normal.
  7. Portion out into 12 muffin tins that have been lined with parchment paper cups.
  8. Bake at 425 for 10 minutes
  9. Lower the temperature to 375 degrees for another 10-15 minutes, or until the tops are golden brown and the muffins spring back when lightly touched.  When in doubt, you can insert a wooden toothpick- if it comes out clean, they are done!

This recipe makes 12 standard muffins, and 1 portion = 2 muffins.  I love to serve my muffins split in half, with a drizzle of nut butter.  Depending on my training, I will also have a smoothie with the muffins, but as you know, I have a HUGE appetite!

Recipes

Smoothie Bowl Love

I love eating things in a bowl.  Soup, stew, salads, rice bowls, oatmeal…I could go on for a long time.  I also love breakfast.  Tia without breakfast would be like putting water in the gas tank of your car: no bueno.

I only drink smoothies in the summer, after a workout and before a meal.  I find drinking my meals not very satisfying.  It does make for a great snack though!

I have been seeing many, many beautiful bowls of sunshine-y goodness pop up on our friend, Instagram, for a while.  Now smoothie bowls interest me because your eat them with a spoon and they usually have an array of textures floating on top.  Also, it is another food in a BOWL! WIN!

The base of my smoothie bowls are consistently the same.  The toppings are where I change it up.

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For the smoothie base, I start with a large handful of baby kale, a few ice cubes, plus 1/2 frozen banana.  Avocado goes in next, along with a scoop of my protein powder.  Then I add either water or coconut milk (depends on what I need that day), a few supplements or powders, and blend it all up in my Ninja Blender

You will notice that I limit my fruit in the smoothie.  I generally add sliced fruit on top and I have to watch my fructose intake as it is a major gut irritant for me.  While I was on the AIP plan, I monitored my sugar levels and noticed a few of my skin and tummy issues subsided.  Although fruit is LOADED with nutrients and all the good-stuff God made, it still has sugar, so I just don’t blend 5 servings in one *bowl*.  I also make sure to add a fat source (thank you wonderful Avocado) because fat is my body’s fuel of choice. I burn it very well and it has helped me regain my health.  For protein, I use collagen powder every morning in my coffee and for my smoothies I use the Vega Sport protein or Tropeaka Lean Vanilla or Chocolate.

My toppings always include toasted coconut flakes, sliced seasonal fruit, and freshly grated turmeric and ginger! Both those superfoods are anti-inflammatory and aid in digestion.  If I am doing a lot of training that day, I will add on a sprinkle of homemade gluten-free granola and some nut butter.

There you have it! My smoothie bowl formula!

Now go blend yourself some deliciousness and fill your body with nutrients!  You can literally hear your cells singing a song of joy when you eat this.

Bless you, little cells. Bless you

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