October Challenge

Standard

Tomorrow is a new month and what are you going to challenge yourself to do differently?

My October Challenge is going to be a 30 Days of Yoga! Yoga has a lot of benefits such as relaxation, meditation, opening of muscles and joints that you’ve crunched down all day from sitting (which I definitely do a lot of with school and work), and most importantly its an opportunity for you to get in touch with your body.

For this challenge I’m not going to a yoga studio I am going to do it right at home. All you need is a mat!!

Join me in my practice of Do You Yoga’s 30 Day Challenge. Each day they will email you a video to follow.

namasta

Question:

1. Are you up for the challenge?

What I Ate Wednesday – Black Bean Brownies

Standard

Looking for a sweet treat this Wednesday?

Check out this Black Bean Brownie Recipe from the Food Network for a snack.

20140923_090752

I made a few substitutions applesauce for sugar, 14.5 oz of total black beans.

How does it stack up based on eaTracker by Dietitians of Canada?

If you divide a 9 x 9 pan into 12 pieces (size above) each:

Calories (kcal) 147.8
Fat (g) 8.7
Saturated Fat (g) 2.3
Trans Fat (g) 0.1
Cholesterol (mg) 48.2
Sodium (mg) 165.0
Potassium (mg) 235.8
Carbohydrate (g) 15.8
Fibre (g) 4.2
Sugar (g) 5.4
Protein (g) 4.7

Question:

1. Whats your go to healthy treat?

Sunday Salad – Mexican Quinoa

Standard

For today’s first Sunday Salad I made a Mexican Quinoa Salad. Enjoy!

unnamed

Ingredients

1 14 oz can of black beans

1 small can of corn kernels

4 oz crumbled feta

1 red pepper chopped

1/4 cup chopped red onion

1/2 cup uncooked quinoa

1 medium sweet potato chopped

1 tbsp olive oil

Directions:

1.  Preheat oven to 400 and place chopped sweet potato on cookie sheet. Drizzle olive oil and cook for 20 minutes

2. In a pan place 1 cup of water and quinoa cook quinoa until water is evaporated.

3. Once quinoa is cooked toss with onion, peppers, corn, and beans. Mix with cooked sweet potato. Top with feta cheese.

What I Ate Wednesday – Home Sweet Homemade

Standard

For this weeks What I Ate Wednesday we have a special treat.

Earlier this week my amazing friend slaved in the kitchen for our dinner. She made homemade bread, tomato sauce and pasta. I got to help with the meatballs.

homemade pasta

If you ever have the time. I highly recommend trying out these recipes. They are quick and simple and taste delicious.

For our meatballs we used this recipe and substituted ground chicken to make Ground Turkey Meatballs.

Homemade pasta is super delicious and quite easy (which is a surprise for most). Check out this Canadian Living Recipe for a quick and easy dinner option.

What I Ate Wednesday – Pesto Pasta Salad

Standard

Well folks it’s Wendesday! We made it past hump day! WOO HOO.

That also means we get to look at delicious food.
For today’s edition of What I Ate Wednesday, after a busy day of classes, I had a delicious pesto pasta salad with rotisserie chicken. 

pasta salad

In our pesto pasta salad we have: whole wheat noodles, red pesto sauce from President’s Choice, green olives, red onion, green pepper, feta cheese, and olive oil; topped with a rotisserie chicken breast.

Pasta salad can be a quick addition to lunch or dinner or even as a snack. And it can even be nutritious. By using the following swaps you can give your pasta salad an A+ for nutrition:

1. Swap mayo for plain Greek yogurt

2. Use oil based salad dressings such as balsamic or red wine vinegar and extra virgin olive oil instead of ranch of Cesar salad dressing

3. Add extra veggies (try 2 part veggies, 1 part pasta)

4. Use low fat cheese instead of full fat

5. Swap white noodles for whole wheat noodles 

 

For great pasta salad ideas, check out this Kraft Canada site: http://bit.ly/ZhsXvr

 

Question:

1. What’s your go to side dish?

Tomorrow is Monday

Standard

Tomorrow is Monday..It is also the first day of a new internship placement for some, the first day at a new job, or even just a new week for others. For me its the first day of scheduled classes for the MScFN program.

As I reflect back on the last year; the good and the bad. It all puts a smile on my face. It astonishes me how fast a year can go. And how true it is that the older you get the quicker time goes. 

I am excited for this new door to open and the challenges it will bring. Best of luck to everyone in their new beginnings this week!

door open

 

Questions:

What are you doing this Monday?

What door will you let open this week and embrace the challenge?

What I Ate Wednesday – Sweet Potato, Beet, and Feta Tower

Standard

Happy Wednesday everyone!

I hope your first few days of September are going well.

For today’s edition of “What I Ate Wednesday” we have a Sweet Potato, Beet, and Feta Tower. How delicious does that sound? Try it out yourself!!

sweet potato, beet, feta tower

Ingredients:

1 can of pickled beets

2 sweet potatoes

6 oz feta cheese

2 tablespoon low fat greek yogurt cream cheese

4 tablespoons sunflower seeds

2 tablespoons extra virgin olive oil

Directions:

1. Preheat oven to 400

2. Scrub the sweet potatoes clean and slice them into thick rounds (1/4″ – 1/2″ or so). Toss the rounds with olive oil. Lay them in a single layer on a parchment-lined baking sheet roast in the oven on 400 for 10-15 minutes until soft and starting to show a few toasted spots.

3. Open the can of beets and drain liquid

4. Whip together cream cheese and half of the feta in a food processor

5. Once the sweet potato are cooked proceed to layer two slices of sweet potato, whipped feta, two beets, and a little crumbled feta, repeat stack. At the top place crumbled feta and sunflower seeds