Meal Prep Planner

Hi Loves,

I know I have been away but a break was required as I am in school and my life is in transition. But today I am here to give you a little thing I have created to help you meal plan and prep better. I hope that you enjoy it and that it is helpful in your fitness journey.

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Meal prep planner

 

So click the link for the pdf and prep and plan away. Thanks for stopping by and 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

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:

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At my healthiest (front)
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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

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.

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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.