Ginger Turmeric & Squash Soup

It’s freezing in these Toronto streets so nothing hits the spot like a warm bowl of soup.

And your girl has a delicious anti-inflammatory bowl of goodness just for you.

Ingredients

4 cups Butternut Squash

2 cups Celery

2 medium carrots

1 medium Yellow Onion

2 cups Vegetable Broth

3 cups Water

2 cups Red Lentils

12 cloves garlic

1 tbsp ginger paste

1 tsp cayenne pepper

1 tbsp turmeric

Directions

Peel, cut and seed butternut squash. Slice onion in halves and slice carrots in halves. Coat squash, garlic, onion and carrots with olive oil and place on baking trays.

Roast for 30 minutes at 425F. Place lentil and celery in pot with broth and water, bring to a boil, add roasted vegetables and seasoning and reduce to medium heat. Add salt to taste

Allow soup to cook for 20 minutes and then enjoy.

And enjoy, I topped mine with some fried tofu here.

I also like it with avocado.

Ready, Set, Reset

The holidays are over and I definitely indulged and enjoyed it, while being mindful when it came to the food I consumed. I ate the same as always for most meals and allowed room for the unhealthy sugar filled flavours of the season. I hope you did as well, there’s nothing like loving and enjoying the food you are eating, and we all know it’s all about moderation.

But I am aware that we all want a reset and to get back into the swing of eating well so….

Here are a few tips and tricks I use:

  • Hydrate, I ensure that I am drinking enough water you should too especially if you indulged in alcohol.
  • Sugar detox, I step away from all refined sugar and some natural sugars leaving only fruits as my sugar source.
  • 👆🏾these were so yummy
  • Get Sweaty, I jump back into the working out and sweating up a storm.
  • Fasting, I also do fasting as it allows my body to reset as well, by fasting I mean extending my fasting period and reducing my eating window.
  • Increase your fibre, during the holiday we tend to over eat, so increasing your fibre fills you up and keeps you fuller for longer.
  • Eat your greens, my final tip is up your veggie intake and pack those micro nutrients in, your body will thank you.

It’s a new year and it’s time to dominate so go forth and live. Take care of yourself, mind, body and spirit.

No excuses

Everyone is super busy it’s really about prioritizing what’s important to you. Also looking at things from a health perspective and not so much a physical or vanity based one.

When it comes to my diet I think in terms or balance so I apply the 90/10 method for some it’s 80/20.

I ensure that 80 to 90% of the time I am putting wholesome foods in my body. Which means nothing processed and predominantly vegetables, fruits, healthy fats, a small amount of grains(not a big fan), healthy carbohydrate options (eg sweet potatoes) and lean protein.

I save my 10% for dinner out of home and often still choose the option of salad and a lean protein or roasted veggies and a lean protein if it is possible.

My mantra that I often repeat to myself in “my body is a temple not a garbage bin” and look at food in that way, would you furnish your temple with garbage and filth.

Step one for me is creating a food budget. Being aware of what you have to spend on food will help you better decide on what to purchase. Next comes planning my meals;I literally sit with pen and paper and write down the things I would love to eat. The categories are breakfast, lunch, dinner and snack. A list of my go too meals are breakfast:

egg muffins with spinach or kale

Gluten-free oatmeal with peanut butter (made with water and has tons of cinnamon and spices and topped with fruit or granola)

Lunch:

Lean protein and salads, roasted veggies or veggie stir fry. I may also have quinoa or brown rice if I wish to or make cauliflower rice which is a low carb option.

Dinner:

Same as lunch but less likely to include rice or quinoa

A few examples 👇🏾

Breakfast:

Lunch

Dinner

Snack

And then from my plan comes meal prepping. Having access to healthy meals at all times makes eating healthy significantly easier. So I put aside a few hours and cook and package my meals for the week. (See my instagram @kendrazeats for meal ideas)

I also try to practise mindful eating. That means I remove all distractions while eating. Through eating mindlessly we tend to over eat and so when you can sit and slowly consume and enjoy your food you can tune into you satiety cues, and stop once your body is full.

Another helpful method is the plate method

However for me, I’m not a big starch consumer so instead I replace the starch with a healthy fat like avocado or split that section between starches and fats. So some roasted sweet potato and avocado for example. I also use smaller plates so as to not overeat, if it’s on the plate you will probably eat it and so if you fill up a smaller plate you eat less and often times are more full.

Also remember to hydrate and you may want to eliminate alcohol and juices from your diet. Especially store bought as they are ladened with sugar and are empty calories. Save alcohol for your 10% and don’t over do it, it’s high carbohydrate content and lack of nutritional value ups the fat content of your body. Keep a water bottle with you at all times that way you can always take a sip. Thirst often fools us into thinking we are hungry and so we grab food when we don’t actually need it.

Avoid eating out of boredom as well, ensure that you are truly hungry and not bored, because boredom is a major culprit.

Lastly ensure you are getting sufficient rest, sleep is vital to the body’s ability to heal, clean and care for itself. So try to shutdown, get away from your devices and allow your body to rest. Lack of sleep also increases ones weight gain.

I hope that this was helpful, comment and let me know what you would like me to share next.

Kisses from K

Here’s some inspiration

It has been a minute since I’ve posted here but it’s not because I don’t want to but with school and work time is limited especially with semester one coming to a close. So here’s a quick post to inspire healthy eating even when life is a bit crazyegg, bacon, kale and spinach breakfast bowldairy free & gluten free Mac and cheesegluten free fried chickenBanana bread topped with avocado spinach and eggs with a side of bacon and fruitsshrimp and Asparagus PestoGluten Free Banana Breadcoconut crepes and a veggie and bacon omelet nuts and berry salad with a side of green juicebeet and Carrot smoothie turkey Chilli for when it gets chilly Fruit and nut pumpkin oatmealPumpkin Protein PancakesCreamy coconut and broccoli soup

Sweet potato and coconut soupRoasted salmon and sprouted greens salad Chicken and veggie stir fry

I hope you enjoyed this beautiful healthy eye candy. Love you guys.

Kisses from K

Gained some and lost it 

Let me preface this by saying after spending two months in St. Vincent and eating my weight in fried chicken, chicken patties and caramel popcorn, I came back to Canada 174lbs, that is 14lbs heavier than I left. If you check my older post (I think I have a photo of me at 173lbs) 

 Start of vacation . 

 End of vacation 
At almost two months back I can happily say I lost 16lbs so I’m down to 158lbs, lower than before I left and I am so happy and healthy. I didn’t do anything crazy I simply kept my diet clean and ate what I needed and no more. I used intermittent fasting because it honestly works for my school schedule and I don’t have to rush to eat in the mornings before class(yes that’s another update I’m back in school) and last but not least I recently started back working out anywhere between 7 to 20 minute 3 to 4 times per week. That’s it. 

Dark Chocolate Peanut Butter Brownie

 

It has been some time now since Ive been motivated to blog, but today I got some inspiration as a sweet craving while studying led to a quick grocery run and a baking session (aka procrastination ).And I must say I  was pleasantly surprised by the outcome​.(By the way ignore the captions on the videos I had no intention of writing this so I saved them from my instastories, go follow me there if you haven’t started as yet)

​Ingredients

Brownie
1 cup Ground Flaxseed 
1/4 cup Cocoa Powder, Unsweetened, 
1 tbsp Cinnamon, Ground  1 Calorie per serving
1/2 tbsp tablespoon powder
1/2 tbsp Himalayan Pink Salt
2 Egg, Whole Raw, Fresh
1 tsp Vanilla Extract
1 tsp Apple Cider Vinegar,
2 tbsp coconut oil (2 for brownie, 3 for glaze)
1/4 cup maple syrup
1/2 cup natural peanut butter
1/4 cup Pecan Halves (crushed)
1/4 cup coconut milk
1/4 cup Coconut Milk
1/4 cup dark chocolate chips
Glaze:
3 tbsp coconut oil
3/4 cups dark chocolate chips
1tbsp Coconut Milk
1tbsp Maple Syrup
Directions
First Preheat oven 350ºF. Combine all your dry ingredients in a bowl

​

 In a separate bowl combine wet ingredients

Then slowly mix wet ingredients into dry ingredients

​

​​Pour mixture into a greased baking tin or dish and place into your oven. Bake for 20 minutes

​

Finished Brownie b
Let the brownie cool before removing from baking dish and glazing
 Allow you brownie to cool, once cooled then combine the ingredients for your glaze in a double boiler over medium low heat. Stir until all the chocolate has melted and all the ingredients are combined.
Double Boiler
A make shift double boiler for me glaze

Remove brownie from the pan and place on a cookie sheet or a cooling rack inside a cooky sheet and pour on your glaze allowing it to cover the brownie. Place brownie into the refrigerator until you are ready to eat.

I hope you enjoy this quick and easy dessert idea and I will see you in my next post.

Bon Appetit

Prep with Me: Mini Blueberry “Cheesecake” Recipe

If you are similar to meaning that you LLLOOOVVVEEE cheesecake but you are intolerant to dairy, I think I have found the perfect solution for you. My mom and husband tried and loved it as well so I think its safe to say its pretty delicious.

So here’s what you are going to need.

Tools:

Food processor

Ingredients:

 

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Crust:

5 Medjool Dates (soak in warm water for 10 minutes if sticky to touch)

1 cup Pecans

In a food processor place the pecans and pulse until it becomes finely ground, following which you can add you dates and continue to pulse until the dates are chopped and mixed with the pecans into a paste.

Once done you can go ahead and add the mixture into your muffin tin and set aside, I placed mine into the refrigerator.

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I places strips of cupcake cups into my sheet to help me get them out once they had set.

Filling

1½ cups of Cashew (soak in warm water for an hour prior to starting)

1 lemon

1/3 cup Coconut Oil

½ cup Coconut Milk (from the can)

½ Maple Syrup (or sweetener of choice)

Combine your ingredients in a food processor and blend until smooth, once completed pour the mixture into your prepped crust and cover with plastic wrap. Place in the freezer for 4-6 hours to set and then enjoy.

As  for the flavour, that decision is completely yours, I had blueberries at the time so I simply pulsed them and added them to the completed “cheesecake”

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I hope you give this recipe a try if you have the same dairy limitations I do and let me know if you enjoyed it.

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Bon Appetit and I will talk to you later

Kisses from K

.

 

 

I think this is working

Remember when I wrote this post that spoke about over eating and recommended caloric requirement etc., well this is a follow up to that post. Today I am here to talk to you about the methods I have been using to stay on track and also assist me with losing the extra pounds I have packed on.

 

IIFYM which is, If it fits your macros also known as  flexible dieting  has been quite helpful for a lot of people in reaching their weight loss goals, essentially you can eat whatever you wish once it fits within your macro nutrients and caloric limits.

Clean-eating on the other hand is focused on eating real whole food and having a very balanced nutrient rich intake. It ideally would mean that one cannot consume processed food, also it aligns with intuitive eating, that requires you to listen to your bodies satiety cues.

Why am I writing about them?

Well I have discovered that a combination of both methods prove to be the best for me to handle my diet. I am big on eating clean and I enjoy cooking and meal preps etc, however their are times when I eat out with my friends or would like to have my favorite processed item (s) ( especially during that time of the month).

Additionally I was grossly overeating for  sometime now and by tracking my meals through one of the many apps out there I personally use my fitness pal,  and understanding what my body needs to function optimally and in what quantities ,I am able to stay within the recommended daily calorie requirement for my body while fueling it in the correct way.

IIFYM

For if it fits your macros, you are going to need to workout what your required macros are and this can be done manually or using one of the many applications available on line.

For a breakdown of the manual method click here

To have it calculated for you click here

Here’s a look at my macros from the calculator. (Note that they may all provide varying macros so its best to just pick the one that best suits you  and run with it.

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If you are struggling with weight loss or gain, this way could potentially work for you. Keep in mind that a good balance of healthy eating, physical activity as well as mental and emotional care is essential to achieving your fitness goals.

If you are interested in trying this approach please feel free to do so and let me know how its working for you.

Talk to you soon.

Kiss from K

Prep with me: Cauliflower Quinoa and Shrimp Squash Curry

Prep with me is where I share with you meal prep ideas that I have personally tried and loved and this recipe is no different. Born out of the desire to use up items left over from last weeks meal prep of Roasted Vegetables and Broiled Chicken, I decided on a Shrimp and Squash Curry with a Cauliflower Quinoa side. I hope you find inspiration in this meal or even make it and that you enjoy it as much as I did. SO LETS GO!

 

Step one is to gather all your ingredients

Cauliflower Quinoa

  • 1 cup(s), Water Filter
  • 0.50 Cup, raw, Quinoa, Raw
  • 2 cup, Cauliflower – Raw

Shrimp Squash Curry

  • 1 tbsp, Spices, curry powder
  • 1 dash, Salt
  • 1 teaspoon, Cayenne Pepper, Ground
  • .5 cup  Onion (sliced)
  • 1 clove, Garlic, raw
  • 1 container (340.00 gram), Pacific White Shrimp – Cooked 31 – 40
  • 3.5 tbsp, Coconut Cream
  • 1 teaspoon  (15 g), Raw Honey
  • 1 tsp(s), Spices, turmeric, ground
  • 4 cup, cubes, Squash, winter, butternut, raw
  • 1 cup water

Step Two is to start cooking

 

Cauliflower Quinoa

1. Cook Quinoa in water on a medium to low heat until completed
2. Place cauliflower in a food processor and pulse until it reaches a rice like consistency
3. Combine cauliflower and quinoa and leave on low heat for 5-10 mins.
Pulsed Cauliflower /Cauliflower Rice

Shrimp Squash Curry

  1. On medium heat in a non stick pot add onions and cook until translucent File_002
  2. Add water to onion and allow to water to start boiling once warm add the coconut cream and stir
  3. Once milk is fully combined add, curry powder, turmeric, salt, ginger, cayenne and honey and stir
  4. Add squash and carrots and cover, allow to cook until the become soft
  5. Once your squash are soft and tender add your shrimp and allow shrimp to cook for another 5 minutes. File_000 (1)
  6. Now you are all done, simply plate with your cauliflower Quinoa and enjoy

    File_000
    Bon Appetit!

 

I hope you try this recipe and enjoy it as much as I did.  Nutritional info listed below
Talk to you soon
Kisses from K
Nutrition

Get fit with me: My weight struggles

Everyone has a health and fitness goal, well lets not say everyone, almost everyone, whether it is to lose weight, gain weight, build muscles or become toned we all have one.

The journey of health and fitness is an individual one that we all struggle with and the hardest part for many is being consistent. We often create these unrealistic plans that do not match our lifestyle thus making it harder to succeed and I for one can attest to that. When I started out at the end of  2015 in preparation for my wedding I was going full speed ahead, because I had a goal to look great in less than an year and I was successful at dropping 13 lbs and I liked how I looked in my dress to some extent, however I was and have not been happy with my weight or my body since 2012.

After moving to Canada my body has not been the same, poor diet, coupled with increased responsibilities and slow metabolism has caused me to struggle constantly with losing weight, beyond those, the habit of emotional eating, which is quite common  doesn’t help.

And you see those hunger and satiety clues, I don’t get those anymore. I have been able to maintain my weight around 160 lbs, which is by far better than 173 lbs but I am still overweight for my frame.

That’s why I have this blog, its my area of accountability and I will be using it to track this journey into weight loss as I attempt to lose 15 lbs and lean out my body in a manner that is maintainable.

Here is a look at my fluctuations over the years:

IMG01078-20110626-1257
At my healthiest (front)
IMG01033-20110622-0045
At my healthiest (side)

This is me at a healthy weight of 145 lbs, I use to eat healthy and exercise by swimming, carrying out body weight exercises as well as workout at the gym. At the time I would fluctuate between 145-149 lbs and that was a great place to be for me in terms of what constitutes a healthy weight.

 

 

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At my heaviest weight of 173 lbs
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pre wedding body 2016

If you have a health and fitness goal and you would like to join me on this journey, I welcome you, this is a healthy, friendly space for me to share not only my progress but the measures I have taken to obtain and maintain the results I receive along the way. Note this is also where the highs and the lows will be shared and where we can have conversation.

I also have a Facebook page where private messages can be sent so feel free to use that as well if the comments are too public.

See you soon

Kisses from K