Time for Bed

 When we think about our health and fitness, many times we focus on the food we eat or on our exercise routine. Many of us focus on both of those but too little people think about rest.

 See the thing about our body is that it desires this balance in order to perform optimally and based on a crazy work life or school we often neglect the rest portion of things. Sleep offers us a plethora of benefits, from memory improvement, improved athletic performance and improved learning. However, the benefits I will be focusing on are improved athletic performance, reduced susceptibility to being ill and weight control.

Sleep and weight control 

It is noted that patients with obstructive sleep apnea are frequently obese and are predisposed to weight gain. Therefore have an unobstructed night of rest allows for weight control in individuals. As lack of sleep affects the leptin in our body which by extension impacts our body’s ability to regulate our appetite. The inability to control one’s appetite results in overeating and as such weight gain.

Sleep and athletic performance

If you want to be able to lift well or perform any exercise-related task then adequate sleep is necessary. Note that adequate sleep for everyone is different, however, it is recommended that we get anywhere between 7 and 9 hours of sleep each night. Research has shown that a lack of sleep negatively impacts athletes performance.

Sleep and illness

Whether physical or mental sleep influences our well-being and it is noted that individuals who get more sleep take less sick days that those who do not. Additionally, sufficient rest can decrease depression as sleep affects our hormones and it is at this time that the body does it cleaning and repairing. As such, getting adequate rest gives the body enough downtime to get its job done.

So how about you stop neglecting your rest. Your body will truly thank you for it. Here are some tips to help you get a goodnight’s rest.

  1. Create a sleep routine, by doing this your brain will know once you start the process that it is time for bed and allows for your body to star whining down. 
  2. Have a set bedtime. 
  3. End the use of technology 30 to 45 minutes before your scheduled bedtime. 
  4. Try meditation, lay in bed and practise mindful breathing to allow your body to relax. 
  5. Play soothing music at a low volume to help lull you to sleep. 

I hope this information will allow you to think about your sleep habits and help you to rest easy. Remember that in a healthy lifestyle balance is key and one should ensure that rest is included in that balance. Until next time

Kisses from K

Weighing not allowed

So do you know when you decide you want to lose weight and so you get on the scale and get that number?

Yeah, that one, the one you’ve been scared to see but you want to know now. Because you have a goal right.

Well write it down and don’t touch it or the scale for the next 3 to 6 months.

See the minute I gave up weighing myself and just used photos ( which I take once a month or every couple months) life took a turn for the better.

I don’t worry about the number and I just eat well and do exercises I enjoy. I rest when my body needs it and focus on being the best me possible and you want to know what happened

 

img_1854.jpg So do you think you really need a scale?

The thing is your body weight is fickle and is affected by a multitude of things, this can then lead to disappointing results.

So step away from the scale focus on your nutrition and get moving in a way you enjoy and the results will come.

 

And it will be no different for you once you are consistent, so don’t be discouraged and get off that darn scale.

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

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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

Prep with Me: Shrimp and Sweet Potato Casserole

Hey Guys  you know that meal planning and prepping is something that I absolutely love to do and I decided to share some of the fun things I have been cooking and eating each week. so be sure to keep an eye out. try them out and let me know how you like the recipes.

This week I made a yummy casserole that to be honest I had no clue how it would turn out but I wanted to try it any way. So here is what you’re going to need:

  • 2 large sweet potatoes
  • 1 lb of shrimp
  • 3 garlic cloves (diced)
  • 2 tbsp coconut oil
  • 2 tbsp of Flour ( I used spelt flour)
  • 1 cup milk (I used unsweetened almond milk)
  • 1/2 cup of corns
  • 1/2 cup of sweet peas
  • 1/2 cup pre combined cheddar and mozzarella cheese
  • 1/4 cup bread crumbs
  • salt and cayenne to your liking.
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gather your ingredients

I decided to use a spiralizer and make sweet potato noodles to see how they would look but you can choose to simply cube your potatoes instead. Just ensure your cube are fairly small to allow it to cook through in the 30 minutes it took me. Then your shrimp by washing them in a vinegar  or lemon solution and set aside.

Preheat your oven at 350C.

 

DSC00031
white sauce with shrimp and veggies.

Next place a sauce pan on the stove on medium heat as we work on our white sauce. For this you will need your coconut oil, flour and milk. Place your coconut oil into the sauce pan and allow it to melt then  add garlic and cook until translucent. Next add your flour,  and slowly add milk whisking as you pour to combine  flour. Continue stirring until the sauce is smooth and lump free. Once the sauce is smooth and thick, add salt and cayenne to your desired taste followed by your shrimp, corn and peas. Allow to cook for another 5-7 minutes.

Pour the mixture into a bowl and combine with the potatoes and half of the shredded cheese.

DSC00032
oven ready

Pour your mixture into your casserole or baking dish and sprinkle your bread crumbs as well as the remainder of the cheese on top.

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Place casserole into the oven and cook for 30 minute. DSC00036

Once time is up take it out, grab a plate and dive in.

Meal What?

Google fitness or peruse the many fitness feeds on Instagram and  I’m sure you will come across  a multitude of post about meal plans and meal prepping all that awesome stuff (and no im not being sarcastic).
Preconceived Meal plans of others don’t work for me, the feeling of being confined to set of food items that I may or may not like is a bit of a turn off. So instead I do what works for me and that is exactly what I am going to share.
Yes I plan my meals and yes I meal prep.

Why you may ask?

1. It’s saves time
2. It saves money.
See based on how I meal prep I am able to compose a list for the grocery store and be in and out in no time. Additionally I use one afternoon to cook all my meals and I am good for the week.
Step one for me is to take some time and really think about what my body desires in terms of food. Once I have figured that out I look at how nutrient dense the meal would then be. If the meal turn out to not be as nutritious as I would search for a healthier more nutritious alternative to it.


Step two is the grocery list. I take a look in my refrigerator and check my shelves to ensure that I know exactly what I have and then only purchase the additional items I need. This way I am not buying several of the same item and also I use up all my food.



My next step is to go to the grocery store, I have now mastered the art of sticking to my list. I purchase only what’s on my list and if the item is not available I think about whether or not I have an alternative at home or if I should grab one. (I don’t add,  I replace).
Now I have my food items and menu in my head or on hand. I use this to then create my meals for the week. I also capitalize on the use of my oven so often multiple items are being prepped at the same time. My last step is to package and refrigerate.  Then each day I have my breakfast lunch and dinner or just lunch and dinner prepped and ready to go.


I am able to choose what I want to eat, ensuring that it’s nutritious, I know the standard at which it was prepared and all the ingredients and it’s a meal I know I am going to enjoy because it’s what I desire to eat.

  • I hope this will help you to try out meal prepping and Remember it doesn’t need to be identical to what I do, do it so it works for you.

Kisses from K