March 25th...Turkey mini-meatloaves...great for lunches!

This morning I was getting all my meals organised for the week and decided to mix it up a bit.  Instead of one giant meatloaf, that never cooks in the middle for me...I thought I would make mini loafs!

I used ground turkey, egg whites, gluten free bread crumbs, 1/2 an onion and a pre-made meatloaf mix...You could get really creative and add peppers, mushrooms, herbs, sun-dried tomatoes, whatever you like!

In a bowl chop 1/2 onion up into fine pieces, add 1/2 cup egg whites, 1/4 cup bread crumbs, and seasoning mix package...mix well...

 Add 2 packages of ground turkey or whatever lean meat you choose...

Mix well with your hands to work the mixture through the meat...scoop out "tennis ball" sizes into cup cake pans.  Make sure you lightly spray pan with Pam or lightly grease with a weee bit of olive oil, otherwise you'll end up with a real mess!  

Bake in the oven at 375 degrees for about 25 mins...pull out at 25 mins. cut one loaf in half to make sure it's fully cooked through...

What I love about cooking these mini loaves in the cup cake pan is, that they cook fast and all the way through.  And the added bonus is, they're already pre-portioned and ready to go for you!

 

Sunday is my "use up all the left-over veggies" day.  Some of these veggies, I had big hopes for in creating a great recipe with them...but it never happened!  So I  roasted yams, beets and califlower with a little olive oil and herbs, in the oven at 400 degrees for 45 mins.

OK how awesome is this, load up your lunch containers with a mini loaf or two and add some roasted veggies!  Now you have a couple of healthy meals ready for your work week.  Place leftovers in the freezer for next week!  No excuses not to eat healthy this week!

March 20th...Kristen's Quinoa and Kale bites!

We had our wrap-up party last Thursday and Kristen brought these super yummy Quinoa and Feta bites...we inhaled them!  I got so many requests for the recipe after I posted a picture on FaceBook, that I had to post it.  Here you go!

Quinoa, Kale and Feta Bake

3/4 cup red or white quinoa
1 1/2 cups water
1/2 bunch kale, ribs removed and roughly chopped (4-5 cups)
1 1/2 cups finely chopped feta cheese
3 large eggs, lightly beaten
1 large shallot, finely diced
3 garlic cloves, minced
juice of 1/2 lemon
1 tblsp Sriracha (optional)
1 tbps fresh thyme or 1 tsp dried thyme
1/4 tsp ground nutmeg
1/4 tsp pepper

extra virgin olive oil as needed

Bring the quinoa and water to a boil in a medium saucepan over high heat. Reduce heat to low and simmer, covered, until the quinoa is tender and water is absorbed. Set aside to cool.
Preheat the overn to 375 F. In a food processor, pulse the kale until finely chopped. You may need to do this in two batches. Place the kale in a large bowl along with the rest of the ingredients and mix. Divide among 6 jumbo muffin tins, press down to compact, and bake until set, about 25 minutes. Let cool for several minutes before unmolding. Serve with a drizzle of olive oil over the top .

March 19th...Joleen's Spinach Burgers!

Well that smile couldn't have gotten any bigger!  Joleen won last week's challenge for "creating and preparing a meal" using greens.  We had sooo many awesome recipes turned in and I will feature them on the blog this week, so stay tuned!  

Happy, happy girl!  Somebody REALLY likes their Timmy's!

Combine all ingredients in a bowl and mix thru.  Form into 4-5 patties. 

You can refrigerate these for up to a day, covered.

Melt a little coconut oil in a frying pan over med-high heat.  Cook for

4-6 minutes each side.

These look awesome, super filling and super low calories...if you divide the recipe into 4 patties, their 120 calories each, or 6 patties is 80 calories each.

Why is Spinach good for you...because it's a nutrient-dense food.  This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc,dietary fibre, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids.  Spinach is a heart-healthy food, keeps your gastrointestinal tract healthy,  acts as an anti-inflammatory and helps against eye disease, plus so much more!

JOLEEN'S SPINACH PATTIES

1 bag thawed & squeezed/drained, chopped spinach (I threw a regular baby in the freezer)

2 egg whites

1 whole egg

1/4 C Diced Onion

1/2 C Shredded Cheddar Cheese (Going to try Feta next time)

1/2 C bread crumbs

1/2 - 1 tsp red pepper flakes

1/2 tsp salt

1/2 tsp garlic powder

Combine all ingredients in a bowl and mix thru.  Form into 4-5 patties. 

You can refrigerate these for up to a day, covered.

Melt a little coconut oil in a frying pan over med-high heat.  Cook for

4-6 minutes each side.

Friday 15th...The after-math of our Resolution Contest!

Well last night was the Mel's Resolution Contest, wrap-up party!  For eight weeks everyone busted their butt, got out of their comfort zones and learned that I have deaf ears to their complaining...and maybe that my counting is not so great...maybe!

.

We finished our workout and then headed up stairs for the wrap-up party!  Diana brought some Champagne for a group toast, what a fabulous idea!   Your officially on wine detail for all future parties Diana!

 We did a group toast and then took a moment to reflect back on our journey and how it changed each one of us.  I was so proud of everyone because each had a different experience and goal.  They realized that it wasn't about the end result, the weight-lost, but that is was about showing up to class everyday, giving 100% in each workout, improving their self-esteem and pushing themselves out outside their own barriers.

Then we got the party started!  Michelle and Megan from Belle Rose Salon and Wax Bar joined us and did free eyebrow waxing for everyone! How fun was that...I think everyone left a little less hairier!  

Then we took a pause and announced the winners...Ashley, above in the red feathers came in third place down 4.5 lbs, Dale took second place, down 7.3 lbs. and Christina, above in the pink feathers, placed first by loosing 10.4 lbs!  Wicked job ladies!

Ah then it was time to relax...Vicki from Sanjana Yoga and Wellness took care of out tired and worn out feet with a relaxing massage!

 Some more chit chatting and lots of laughs!

 Then I was totally surprised by my crew with a birthday cake!

 That's me at the top towering over them, lol!

 I love the attention to detail, even my tires made in onto the cake!

 And I even think someone is practicing their Double-Unders!

I love it, love it, love it!  Thanks so much to Christina for making this cake for me, this has got to be the best cake anyone has ever made for me!

Thanks to you all for being yourself and for being awesome, YOU ARE ALL ROCK STARS in my book!

 Thanks to Dale for the beautiful flowers!

OK after all was said and done, I needed to relax too!  I love my job!

March 13th...Top 10 reasons why you want Kale in your diet and a power shake to get your booty moving!

Another "green" idea!  How to sneak Kale into your morning shake without almost noticing it...just a few simple ingredients, you can create your own power greens protein shake.  This will keep you fired up with energy all day long...well for a couple hours anyways, til you get hungry again! 

 All you need it a bunch of Kale, your favorite protein powder, my of course is chocolate, and a fruit of your choice...

 Wash and clean your Kale, then peel the banana BEFORE you freeze it. You will only freeze it once with the peel on and then will always remember why.  It takes forever to peel a frozen banana...place both in a baggie and place in freezer...

Once the Kale is frozen, you can quickly break the leaves off and toss the stem.  Why freeze the banana...there's something about a frozen banana that make your shake thick and smooth, almost like a milkshake!

 Toss it all in with 3/4 water and mix on high!

Voila!  Here you have your super greens shake!...drink it up fast as the frozen bits of kale won't stay frozen for long...note to self, after drinking this healthy shake, find a mirror and check your teeth for little green bits ;)

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

March 11...Rice versus Califlower...can you tell the difference?

OK so I knew I would have left overs from yesterdays Swiss Chard extravaganza, but what to do with it all.  Then I remembered seeing califlower used as a rice substitute from one of our previous challenges by Melissa P. one of our very own Boot Camp-ers!  She made her own homemade vegetable and tomato sauce then instead of pasta, used califlower.  So I deiced to do the same and see if anyone would notice...

 Here's what you need...califlower and a grater...

Cut califlower into 4 pieces and start to grate SLOWLY...note to self, if you go too fast on the grater, the califlower bits fly out EVERYWHERE like popcorn, totally out of control!

 I decided to make Curry Chicken and use the left over broth from the Swiss Chard to add to the sauce for more flavor...

 I sauteed 4 chicken breasts with 2 tbsp Curry powder and 1 tbsp of Cumin.  Then I added 1/2 cup of lite Coconut Milk, froze the rest.  And then added the  rest of the Swiss Chard and broth to it.  In total I used 1/2 the head califlower   to be substituted as the rice.  Put the lid on it and brought the mixture to a boil to soften up the califlower...

Then I called my husband up for the official taste test and he didn't even notice a difference...I inhaled it for dinner, sooo good...might add some fresh cilantro to it tomorrow for lunch left-overs!

March 11th...Gett'n your Greens on!

OK our goal this week is too get our "greens on", that means eating the dark green leafy vegetable that you might not normally try.  Why would you want to do this...because those dark green leafy things that look like bushes, are PACKED FULL of nutrients!  These wondrous leaves are among the best sources of vitamins C and K, potassium and fibre, as well, some contain folate, a B vitamin that keeps our DNA healthy.  Greens are associated with protection from lung, stomach and ovarian cancers.  Did you know that 1/2 cup of cooked spinach or kale can lower your risks of cataracts and macular degeneration, an eye disease that is the leading cause of blindness in older adults.  So Popeye was right, eat your spinach and greens!

So where does one begin...well start with your computer, Google "green leafy vegetables", write a couple down, then look up a recipe for them.  Off to your local grocery store and choose your green.  If you are less adventurous then chop them up really small and hide them is a sauce, get creative! 

Here's what I came up with, I was suppose to use Collard greens, couldn't find them at the store I was at and didn't have time to go anywhere else.  So I grabbed Swiss Chard cause it looked the same!  We'll see if it tastes the same cause as I write this, it's cooking!

This is a side dish of sauteed greens, but what I love about it, is that it's cooked in chicken stock so I can add the left-overs to tomorrow's dinner, Curry Chicken...Here's what ya gotta do, cook up bacon (I used Turkey to save some calories) then remove from pan, and chop up.  In that SAME pan toss in onions, garlic and bacon... saute about 5 mins. til onions are clear...

 Wash and clean your greens then remove stems and chop up...

Add greens to onion mixture with a sprinkle of Sea salt and pepper.  Saute about 5 mins. then add your chicken broth.  Cover and simmer for about 45 mins.

OK because these are new to me as well, my kitchen smells like pea soup and bacon...I just plated my greens and tried a mouthful...YUM!!! These are surprising so good, wow have I been missing out all these years.  Super light tasting and full of flavor...the turkey bacon is de-lish!...I'm thinking regular bacon might be a bit to salty...I'm going to go finish my greens, let me know what you came up with!

Ingredients:

3 pieces of bacon

1 small onion, chopped

1 clove garlic, minced

1 bunch of Swiss Chard or Collards

3 cups chicken broth, low sodium

pinch of salt and pepper

And if you like your food hot and spicy you can add a pinch of red pepper flakes!  

March 10th...Monthly Monday WOD...Loaded Gun!

 What is our monthly Monday WOD...well WOD stands for "workout of the day".  Once a month we do a REALLY big, fun, crazy work out.  I usually have  some idea of exercises I will include on that day, a particular movement the class has been working on for the last month.  On Saturday night I looked down at my notes feeling uninspired, this was supposed to a big deal, something my clients looked forward too each month...I did not want to let them down...

 I woke up Sunday morning and looked out my window, my front yard was a blank canvas just sitting there begging to be more!  Then it hit me, Tough Mudder is just around the corner so let's give them a taste of what they're in for!

I put pen to paper, downed another cup of coffee and there you have it, Monday's WOD, "The Loaded Gun"...I called it that because our main focus skill was the "pistol kick".

 Once the kids were up, I bribed Max with junk food and off we went!  We headed down to the beach to fill sand bags for 2 of the circuits, 40 bags filled in total!

Each bag contained about 10lbs. of sand...

First obstacle was "Going shopping"....

They had to run up the hill or down the sidewalk with 2 grocery bags...

 

I thought I'd post some motivational signs for them along the way!

OK...not only did Leah carry the bags full of sand BUT she was pushing Dempsey in the stroller too! I LOVE IT!

OK, OK, so maybe I got a little carried away with the "motivational" signs...I thought it was funny!

I thought I'd share to true angle and steepness of this hill they had to run...oh did I mention that there was 3 TUCK JUMPS at the end of EVERY run...that was their rest time!

 

Some enjoyed this more than others...common Fi, turn that frown upside down!

The next obstacle was the tire drag...except I had to make it...more shopping!

 Good thing I own a drill, rope and water noodles...

 Pretty self explanatory...

 The tire weighs about 15-20lbs...but at least I gave them the water noodle foam so the rope wouldn't hurt when you pulled it...don't say I never spoil you all!

 2 laps people!

Did I mention each obstacle was 4 minutes long....

While their partners drag the tires up and down the driveway for 2 laps the others had to do Mountain Climbers...I had to give you something...didn't want you to be board just standing there!

 Here was the dreaded Pistol Kick...this destroyed some people...the next day you all had some "kind" words for me!

 Each kick was followed by a push up and then just kept going!

 OK I threw this in as a "breather" station and for laughs!

 Games faces on!

 They had to scoop water from one end...in these tiny containers!

 and carry it to the other end of the yard...the goal was to fill your bucket!

 OK this is where EVERYONE had to dig deep...we finished the WOD with G.I.Janes, which is a pull-up then down to a push-up...chest to floor baby!

 Janine with chin over bar and Crystal with chest to floor push-ups!

 Erin pulling with all her mite!

 Jill just hanging around at the top!

Alison says the view is clear from up here!

 Tara is like you F*@%$^#-ing Push-up...BRING IT ON!

 Diana I think, had some "choice" words for the pull-up bar too!

 At this point I thought Leah might have strapped the stroller on her back and did a pull-up...I think that might have been showing off just a weee bit, YOU Rocked it girl!

 Then Tony, Dale and Christina, what a team, so awesome to see them cheer each other on!

It was sooo awesome to see everyone give it their all and do the best they could do, that's what it's all about!

So proud to say there is "NO QUIT" in my gym!