A Trainer’s Weekly Menu – Week 11

A Trainer’s Weekly Menu – Week 11

A Trainer’s Weekly Menu – Week 11

A full week’s account, including recipes and tips to help you eat healthier, of what a trainer eats as well as how I prep for someone who loves vegetables (me), and someone who does not (loving husband).

Happy New Year! I hope you had a great Christmas. Loving husband and I had a fantastic 2 weeks, but like a majority of people we ate too much and I drank too much. Even us trainer’s fall off the wagon.

It’s a new year, though, and it’s back to regular routines and meal planning and prepping.

Healthy Meal Plan

If you need to get yourself back-on-track I urge you to join me in my meal plans. All the recipes I choose are low in sh*it and high in nutrients.

I also plan my healthy meals so that fit in into my busy life. My prep is basic and there are no long-winded recipes that only Martha Stewart would love.

Just basic meals, using whole-foods.

Sugar Detox

Unbeknown to loving husband he is on a sugar detox now, or as much as I can control a sugar detox for him. You see he hides candy all over the house and eats it after I go to bed.

He does not hide this candy because he is hiding the fact that he is eating it from me. No, instead, he is hiding the candy because I asked him to.

You see when it hits a certain time of the month I get big-time cravings and another PJ emerges, I call her bad-PJ.

Bad-PJ is a bad influence and she always wants chocolate.

Bad-PJ, however, does not know when to stop after a few chocolates, or peices of candy. She goes hard until the bag is finished and we feel like sh*t afterwards.

So, loving husband hides his candy from bad-PJ.

Catch Up On Previous Week’s Menus

Annual New Year's Day Hike - Fitness with PJ Fave Pics from our Annual New Year’s Day Hike

Week 11 Healthy Meal Plan

BREAKFAST
  • Overnight Oats. I love overnight oats (and you can even nuke them in the microwave in the morning if you prefer your oats warm). Click here for my Pomegranate and Blueberry Overnight Oats recipe.
  • My daily detox drink. I swear by this drink. Click here for the recipe (it’s under Breakfast).
LUNCH
  • Salad with tuna and 2 Wasa breads with melted cheese. Had this on Monday.
  • Slow Cooker Mexican Chicken Soup (which I made on Monday night), with cut veggies as a side dish. The soup and the cut veggies I prepped on Sunday.

PREP TIP: make at least 4 breakfasts and 4 lunches for the week. You will actually get more done, in less time, by prepping in bulk and at the same time.

DINNER

Monday

  • Slow Cooker Mexican Chicken Soup. Click here for the recipe. I love this soup, loving husband is on the fence. However, this is a man who will only eat Campbell’s Chicken Noodle Soup and Tomato Soup. So it’s safe to say that he is not really a connoisseur of soup.

Slow-Cooker-Mexican-Chicken-Soup-Fitness-with-PJ-blog

Slow Cooker Mexican Chicken Soup – Skinny Ms

Tuesday

Wednesday

  • Loving Husband’s Famous Tuna Salad. Okay, it’s not really famous, but it is one of the things I let him prep. He uses 5 cans of tuna, mixes in some mayo, relish and 5 chopped hard-boiled eggs.
  • Yes, it is a bit high in sugar (due to the relish), and the mayo is not the healthiest option (I would prefer he used a smashed up avocado – but if I suggested that I already know the look I would get). So, I eat it as is on my Wasa crisps.

WORKOUT TIP: DON’T FORGET TO WARM-UP AT LEAST 5 MINUTES BEFORE YOUR WORKOUT. THIS WILL HELP PREPARE YOU AND YOUR MUSCLES FOR THE WORK TO BE DONE AND IMPROVE YOUR PERFORMANCE ONCE YOU GET GOING.

Thursday

Turkey-Enchilada-Skillet-Fitness-with-PJ

Turkey Enchilada Skillet – Skinny Ms

HAVE YOU TRIED THIS WORKOUT YET? IT’S PERFECT IF YOU ARE FEELING A LITTLE TIGHT & INFLEXIBLE.

Friday

Saturday

  • We are headed to see my fave director Quentin Tarantino’s new movie, “The Hateful 8”.
  • It looks so good! However, it is 3 hours long (thank God we are going to a VIP theatre for this), and it starts at 5:20pm.
  • This is a weird time, not really enough time for dinner beforehand, so we may order at the theatre (VIP has a full menu you can order in the theatre – as well as alcohol), or we may bring our own snacks. All I know is I ain’t cooking.

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5 Easy Tips To Eat Less

5 Easy Tips To Eat Less

5 Easy Tips to Eat Less

In today’s world of consumption we could all learn to want a little less, and this is especially true with food.

The abundance of choices and readiness of prepared food products is unparalleled. No other generation before us has had so much food available to them, and for so cheap.

This availability has come at a price though, and it’s our waistlines that have paid for it.

The Stats

The average number of calories a person eats in a day is 3,900. Back in 1965 that number was 3,100 calories. That’s an increase of 25%.

This increase is not with fresh fruit or vegetables either. Instead, we are eating more packaged products (see graph below) which are full of sugar, salt and bad fat.

This deadly trio, in turn, makes us crave more sugar, more sodium and more fat. It’s a revolving door that will just keep on this treadmill of addiction if we don’t start making some changes.

Breakdown of money spent on groceries - Fitness with PJ

Too Much Of A Bad Thing

How did we gain all this weight? Because it is not fathomable that a 25% increase in calories in the last 50  years has lead to an almost 50% North American obesity rate.

Weight gain is not exactly what we used to think it was, a calories in versus calories expended model. Science has confirmed that we do not process all foods the same.

Take for example almonds and a chocolate bar. The body processes the calories and macronutrients of both very differently.

The candy bar, if eaten on a regular basis, will lead to weight gain, whereas the nuts will not (unless you are my loving husband. Damn him. He eats a candy bar everyday and has not gained a pound in the 24 years of being together.).

Instead, experts are warning us that excessive over eating of the wrong foods (ie. high in sugar, sodium and bad fat), will lead us to gain weight faster because of leptin resistance in the body.

Leptin is a natural occurring hormone that tells our brains when we are full.

When we eat healthy whole foods, in the right amounts leptin does its job wonderfully and secretes messages to our control centre (the brain) telling us when we are full and when to stop eating.

But, years of bad choices with foods, accompanied with mindless over eating, breaks this system and we are now resistant to the one hormone that is there to help us.

sugar-consumption-Fitness with PJ

Do This First

So, my first piece of advice on how to eat less is to start eating real food for as many different meals as you can and eliminate added sugar from your diet.

Plan and prep your meals ahead of time and implement these five tips to help you eat less.

 5 Easy Tips to Eat Less

1/ Hide the food.

Studies have shown that we eat more food if the food is left out on the table. So, once you have plated your meal put the dishes back in the kitchen, or even better the fridge.

On the flip side, when storing your food in the fridge or cupboards put the good stuff in clear view of your eye sight.

For instance, place your vegetables right smack in the center of your fridge and hide the processed, bad foods in the crisper. Out of sight, out of mind.

2/ Trick your brain.

Trick your brain by using smaller plates and taller glasses. Yes, we can really pull one over on ourselves.

You see food looks like way more than it is on smaller plates, creating an “illusion” to our grey matter that we are eating more. This trick even works with glasses. Choose glasses that are taller and not the wider and your brain will think there is more volume.

Here’s a good example, take a look at the picture below.

How to eat less - Fitness with PJ blog

Each dot is the exact same in diameter, but doesn’t the one on the left look bigger?

So, if this was a plate of food it would also seem bigger to your brain and your brain would physically “think” that it’s eating more food than it really is -therefore telling our stomach to shut up and be satisfied.

Yep. It’s that easy to trick ourselves!

3/ Eat protein for breakfast.

Experts suggest eating at least 30 grams of protein (that’s 2 eggs and some cottage cheese) to help come out of the fast that you have done through the night and to replenish your protein stores. This is important so that your body does not start drawing on your own muscle tissue to feed itself.

In addition, wholesome high protein foods will also help regulate your appetite for the day, filling you up for a longer period. This equals to less snacking and more focus and energy through your morning too.

4/ Serve yourself 20% less.

It’s been proven that our margin for mindless eating starts after 80%. That means that after we have eaten 80% of our plate, the remaining 20% is mostly mindless.

The body does not need it for survival; we are simply eating it because we have stopped being aware.

Push yourself away from the table before this happens. Leave satisfied, but not full.

Science says this is the best workout to lose belly fat.

How to eat less - Fitness with PJ blog

5/ Drink water.

Our body cannot distinguish whether it is thirsty or hungry. Rather it has one signal that it releases when it craves either, and in my experience people are usually dehydrated before they are actually hungry.

TRY THIS: When you get the “signal” from your stomach have a large glass of water and wait 10 minutes. Stomach still grumbling? Have another glass and wait another 10 minutes.

I also do not want you to drink your calories either. Recent studies have found that the calories we consume in liquid form don’t “register” as food in the brain’s satiety centres.

Water is the only liquid that will “fill us up” – anything else is simply extra calories to our waistline.

 

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A Trainer’s Weekly Menu – Week 10

A Trainer’s Weekly Menu – Week 10

BEFORE YOU CONTINUE

 Would you like a template to help you plan your meals for the week ahead? Let me send you my Weekly Meal Planner. Fill it out each week and then post it on your fridge and begin reaping the benefits of meal planning.

 Click Here to gain access to the menu template.

 

Well, my 2-week vegan experiment is complete. I have been 99.9% vegan for 14 days to see if my energy levels and skin improve – I couldn’t pull a 100%.

 I kept using half and half for my coffee. I tried though, for 48 hours I tried really, really hard.

 You see lately I have been feeling less than energetic (okay, let’s be honest, all I feel like doing in the evening is sitting on the couch and binge watching NetFlix), and just out of the blue my skin has been acting up and pulling a temper tantrum.

 This temper tantrum has come in the form of dryness and oiliness (is that even possible? Oh yes it is!), with zits and all. I truly thought I was done with this shit at puberty.

 Apparently not.

 Apparently in mid-life we also hit a rough patch.

 

Funny over 40 quote - Fitness with PJ

 

99.9% Vegan – Did It Work

 After 2-weeks I can honestly say I… don’t feel much different. I had a feeling I wouldn’t though.

 I do not eat a lot of meat to begin with and I enjoy fresh veggies and fruit everyday. I also (as you may know if you have been reading my blogs), prepare a lot of the meals that I eat and avoid sugar, bad fats, refined carbs, packaged foods and eating out for a majority of my week – yes, I said a majority of my week.

 I still eat the aforementioned. I am not one of those trainers who lives the perfect healthy lifestyle. I envy my counterparts who do and who can maintain it 24/7, but I stopped a long time ago trying to aspire to perfection. Age does have its benefits and not giving a damn is one of them.

 But, I wanted to try vegan because I am not a girl who sits on the sidelines and whines about the hardships that I am going through (like a few zits and sitting on the couch is a real hardship anyways – jeez PJ, get a grip).

 Instead, I make changes to see if I can correct what is happening to me and then I move on.

 

Will I Stay Vegan?

 Will I stay vegan? No, I will go back to adding eggs and Greek yogurt to my weekly menu, as well as cheese to spice up some of my meals, but I really don’t have a craving for meat.

 And this is freaking poor loving husband.

 He loves meat, but since I do all of the grocery shopping and all of the cooking if I don’t do meat his chances of doing meat are very slim too.

 Lucky for him he knows how to dial for *take-out.

 [* Loving husband just read this and said I usually do that too, so he’s screwed.}

 Catch Up On Previous Week’s Menus

PJ's Pathetic Christmas Tree - Fitness with PJ

Our Christmas Tree

Week 10 Menu Plan

 

BREAKFAST

 

  • Egg frittata with a side of mixed nuts which I will prep today (Sunday)
  • I find just a piece of frittata does not completely fill me up, but add a 1/4 c of mixed nuts and viola – stomach, brain and energy levels are all happy and humming along smoothly.
  • I will use my slow-cooker frittata recipe, but bake it in the oven for 40-minutes at 375 degrees and use whatever veggies I have in the ol’ crisper.

 

LUNCH

 

  • Today, Sunday, I will prep Maple Baked Lentils with Sweet Potatoes and a BAS (big ass salad) for my lunches for Monday through Thursday. Friday is a free for all cause it’s STAR WARS!
  • This amazing recipe is from the rockstar of the recipe/blog world, Angela Liddon AKA, Oh She Glows. Her blog and her cookbook are a few of my favourite things and I think I would freak out waaaaaaaay more meeting her than I would meeting Han Solo (Harrison Ford, for you non-Star Wars readers).
  • She is a force to be reckoned with in the kitchen and I have NEVER had a bad recipe from her. I. Adore. Her.
  • Now, back to STAR WARS. As of today, Sunday December 13, it is only 5 more sleeps until the movie that I have been waiting for since I was seven years old comes to theatres. I have had tickets for weeks, and I have already warned loving husband that I may shed some tears of happiness when the opening credits start. I’m not joking. I openly weeped when I first saw the trailer.

maple-baked-lentils-Fitness-with-PJ

Maple Baked Lentils – Oh She Glows

DINNER

 

Monday

 

  • I work late and will not feel like cooking when I get home so we will enjoy the White Bean Turkey Chili that is in the freezer.
  • It is now 4 more sleeps until STAR WARS.

 

Tuesday

 

  • Baked salmon with lemon juice and dill with a side of rice for loving husband, quinoa for me and some sautéed green beans with garlic.
  • It is now 3 more sleeps until STAR WARS.

 

FIT TIP: Have bad knees and wondering how to strengthen them? Try my No Squat, No Lunge Leg Workout – it’s the perfect program for you.

 

Wednesday

 

 

Thursday

 Sesame Orange Beef with Bean Sprouts and Green Beans from The Everyday Maven

  • It is now only 24 hours away from STAR WARS. OMG.

 

Friday

 

  • It’s here! STAR WARS is here! Today! Finally!
  • I have my tickets printed and a back up pair also printed and in my coat AND another copy on my phone!
  • I also will bring a spare set of eye contacts just in case somehow the ones in my eyeballs mysteriously pop out and I have to put in a fresh pair.
  • I have our seats assigned! I have my Darth Vadar tee clean and ready!
  • We will be leaving a couple of hours before the movie starts so there is enough time JUST in case:
    • We run out of gas
    • There is traffic
    • We hit every red light
    • The BC government applies a new law that morning that cars can only drive at 30 km/h
    • There is an accident
    • We get in an accident
    • The car breaks down
    • A natural disaster happens (in which case I will ride my bike there)
    • Zombies invade the Lower Mainland (in which case I will ride my bike even faster there)
    • There is a line up of other Star Wars dazed geeks like me at the theatre
  • Only my own death will stop me from going to this movie today. I have all contingencies in place for anything else that could happen.
  • As for food, I will probably be way too bloody excited to eat.

 

star_wars_collage_fitness_with_pj

 

 

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10 Tips To Avoid The Flu

10 Tips To Avoid The Flu

If there is one thing we can all universally agree on, it’s that getting sick bites. (That, and Donald Trump needs to take a long walk off of a very short pier… and soon.)

No one likes getting sick, no one has time to get sick, and no one chooses to be sick.

But, getting sick is like the schoolyard bully. Pretty soon, one day or another, it will pick on you.

Right now we are in the thick of the flu season and if the schoolyard bully has not kicked your butt yet, you probably know someone who has had theirs kicked.

The Stats

In Canada the active influenza season starts in November and ends in March (Public Health Agency of Canada). Flu viruses constantly change, with a new and fresh seasonal flu appearing each and every flu season.

It’s like the latest fall fashion, minus the Instagram account.

The flu seems to be picking up steam too. During the past five years, incidents of people being admitted to the hospital due to influenza-associated problems have increased at a staggering rate.

During the 2011–2012 flu season there were a total of 1,151 adult hospitalizations in Canada (an adult hospitalization is classified as anyone over the age of 20 years).

Flash forward to the last year’s flu season and there were 6,720 adult hospitalizations. (Public Health Agency of Canada).

That’s a 484 percent increase in less than five years. Wow.

To help you avoid the flu, I recruited naturopath Dr. Heli McPhie of The Village Clinic in Tsawwassen to provide us with her best tips to fight back and stay healthy.

10 Tips to Avoid the Flu

1/ Keep yourself fit.

First and foremost flu prevention starts with a healthy body and mind. So exercise regularly (my personal favourite tip), take your supplements, eat well, laugh often (in other words, don’t let stress get the best of you), quit smoking (if you smoke), and rest.

Funny getting sick quote - Fitness with PJ

2/ Keep it clean.

Her next tip is one we hear from all health professionals all the time: wash your hands.

Because we touch our faces an incredible number of times in a day, it is vital to constantly keep our hands clean.

In addition, she also recommends that you teach your children to wash their hands before eating.

HOW TO FIGHT GERMS 

How to wash your hands - fighting the flu Fitness with PJ

3/ Sneeze here please.

If you do happen to catch a cold, or the flu, be sure sneeze into your “sneeze pocket” – that’s your elbow, not your hands. This will reduce the spread of the flu virus, which is an important part of flu prevention.

You can also help reduce the spread of the flu virus by not sharing food or drinks, straws, and utensils. Also, say no to double dippers and remember to toss those tissues.

4/ Oh thank you for coming to work sick today! We appreciate it – said nobody ever.

If you are sick, make sure you stay at home, too. Don’t be a hero and go to work. You are only spreading the virus to those around you, which is not as appreciated as you may think.

I'm sick. Looks like I will be laying in bed all day. Oh wait, I'm a mom. Click To Tweet

5/ All you need is love.

Take the time you need to care for yourself. Being a wee bit selfish is okay because if you aren’t well, you cannot be there for those you care for and who may need you.

6/ MD or ND.

If your symptoms are severe, or you are worried, check in with your doctor or a naturopath and then rest, drink plenty of fluids and eat healthy (such as clear veggie and/or chicken soups).

Also chat with your MD or ND about other ways to prevent the flu, such as the flu vaccine.

7/ Sleep.

Sleep well and rest.Sleep and rest is vital for maintaining good overall health and, in turn, a healthy immune system.

I learned this one the hard way myself. Last Christmas I was not resting properly and was burnt out and stressed out, and by Christmas morning I was sick as a dog.

And, big tip, if sleep is an issue for you, book an appointment with Dr. McPhie; she’s brilliant with sleep problems.

My 3 unconventional tips to sleep better.

8/ Chill out.

The next step to fighting the cold and flu is to simply relax. Reducing stress levels will keep your immune system strong and healthy.

Find time, every day, to relieve and reduce your stress. Your body will reward you and it will be strong enough to fight the cold and flu virus.

The BEST tips to beat stress.

9/ Get a protein fix.

Research shows that diets that are too low in protein can deplete the immune system. Make sure you get protein-rich foods throughout the day, such as fish, eggs, tofu and yogurt.

Click here to discover my top protein powders.

10/ Care is absolute. Prevention is ideal. 

And, Dr. McPhie’s final takeaway: prevent first because it is always easier to prevent than cure.

 

21 DAY FITNESS PROGRAM

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Let me help you get FIT!

PJ ox

How To be 99.9% Vegan

How To be 99.9% Vegan

A Trainer’s Menu – Week 9

 I am in the last week of my two-week vegan diet (I’m experimenting to see if my skin and energy levels improve, read more here), and guess what? I cheated.

 To be completely honest with you I barely lasted 48 hours as a vegan. Cream in my coffee broke me, or more precisely not using cream in my coffee did me in.

 But, I do not feel guilty. Not in the least bit. Life is way too short for crappy coffee, and trust me when I tell you that almond milk in coffee equals a crappy cup of coffee.

 So, aside from that I have been 99.9% vegan for the last week and I have kept it to 99.9% vegan so that I can still enjoy my cup of coffee in the morning, while loving husband gets to enjoy a happy PJ.

 So everyone wins in this scenario (expect maybe the cow. Sorry Mr. Cow.).

 Catch Up On Previous Week’s Menus

 

 Notes about last week’s meals

 

  • Pretty much every single recipe I tried last week ROCKED! But, if I had to choose my two favourites it would have to be the Kale Salad with Tahini Dressing and the Spicy Lentil Tomato & Kale Soup. You must try them!
  • Wait, the Cauliflower Crust Pizza was pretty damn good too. I added fresh roma tomatoes and basil on top, as well got to try a couple of firsts. My first “first” was using what vegans call a chia seed egg. This is where you let chia seed and water sit for a bit and then add it to a recipe that asks for egg. Worked pretty good. The second “first” was trying Daiya cheese – a non-dairy cheese. Don’t ask me how they make it, the ingredient list is a little long, however I do recognize all of the ingredients and that is the first test as to whether or not I purchase a product. I didn’t use a whole lot of it, in case it royally tasted bad. And surprisingly it was pretty good. The pizza itself would have been 100% better too if I did not burn it. Oops. But, I still gobbled it down. I was starving, and cauliflower crust pizza takes FORVER to make so there was NO WAY I was throwing it away. Lucky for me only the edges of the crust were charcoaled and I would totally make this recipe again (sans blackened).
  • But…. the recipes from the 22 Day Revolution book are super good too (even though he doesn’t write how many servings are in his recipes. Super annoying.), as was the Cinnamon Quinoa Cereal.
  • Make sure you check out last week’s blog, some great recipes are there as well as why I am trying a plant-based lifestyle for 14 days and whether or not it may help you.
  • What did picky loving husband think of the week’s worth of vegan dishes? Well, he thought it was SNOW DAY all week cause I never bothered making him eat any of the food I made. Instead he ate his peanut butter and jelly sandwiches (he loves bread), Campbell’s tomatoe soup, and for his greens, Caesar salad. He was in heaven. It was his version of a snow day – all week long. This coming week will be a lot different for him. Sorry babe.

 

KITCHEN TIP: if you only have time to prep a few things for the week ahead start with your breakfasts, your lunches and one salad dressing. Dressings are super-easy to make, but when in a pinch a lot of times we just don’t make them. So, have a healthy homemade salad dressing ready for your salads and ahead of time.

 Vegan Recipes

 MONDAY

 Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a big sprinkle of cinnamon & a tsp of raw honey (Yes, I know. I should not be doing honey while trying to be vegan, but I tried this with organic maple syrup and didn’t like it, so I added raw honey on my safe list along with my cream for my coffee. I am a rule-breaker. What can I say?). Sip and enjoy before food.

  • Breakfast: Vegan Overnight Oats, but without the banana. Instead I am going to add a half of scoop of either chocolate or vanilla protein powder (Vega brand) to up the protein content and I will eat this for the whole week, with every evening prepping each individual breakfast for the next day. I will add different toppings each morning to keep it interesting, such as berries, pineapple and coconut flakes, carob chips and peanut butter and mandarin orange segments with some fresh ginger. Oh God, I’m hungry for this already.
  • Snack: Super Seed Chocolate Protein Bars – prepped on Sunday.
  • Lunch: Mexican Spiced Tofu Scramble and cut veggies and hummus. I will prep all of these on Sunday and while the recipe does not state how many servings the tofu scramble makes (why do recipe developers do this??!!) I am guessing it will last me 3-4 days.
  • Snack: apple and mixed nuts (this will be my snack all week and it is a regular snack for me too, whether or not I am eating only plant-based. I love this combo because it fills me up and energizes me for the rest of the afternoon.)
  • Dinner: Spicy Potato and Black Bean Burritos – and picky loving husband has to eat this too. I will also prep this on Sunday, since I won’t get home from work until 7:30pm.

Vegan Overnight Oats - Fitness with PJ blog

Vegan Overnight Oats – Oh She Glows

TUESDAY

 

  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a big sprinkle of cinnamon & a tsp of raw honey. Sip and enjoy before food.
  • Breakfast: Vegan Overnight Oats
  • Snack: Super Seed Chocolate Protein Bars
  • Lunch: Mexican Spiced Tofu Scramble and cut veggies and hummus.
  • Snack: apple and mixed nuts
  • Dinner: Vegan Thai Basil Fried Rice – and I making loving husband eat this too.

 

TRAINER TIP: short on time? Try my new 24-Minute Ab HIIT workout! It’s short, sweet and sweaty. You’ll love it.

Super Seed Chocolate Protein Bars - Fitness with PJ blog

Super Seed Chocolate Protein Bars – Vegaricha

WEDNESDAY

 

  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a big sprinkle of cinnamon & a tsp of raw honey. Sip and enjoy before food.
  • Breakfast: Vegan Overnight Oats
  • Snack: Super Seed Chocolate Protein Bars
  • Lunch: Mexican Spiced Tofu Scramble and cut veggies and hummus.
  • Snack: apple and mixed nuts
  • Dinner: on own

 

NUTRITION TIP: if you like protein shakes make sure you buy a high quality powder. Check out my blog on protein and protein powders for more info.

 

THURSDAY

 Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a big sprinkle of cinnamon & a tsp of raw honey. Sip and enjoy before food.

  • Breakfast: Vegan Overnight Oats
  • Snack: Super Seed Chocolate Protein Bars
  • Lunch: out with a friend – so not too sure what I will be eating. This town is not known for it’s culinary delights, let alone vegan ones.
  • Snack: apple and mixed nuts
  • Dinner: Easy Sweet Potatoe Veggie Burgers, picky loving husband will have a turkey burger (even though if you the read the posts under this recipe everyone raves about them and how their non-vegan husband’s loved the burger too. Mine will not rave about them. I know.). As a side dish I will have roasted veggies – picky loving husband will most likely have potato chips.

 

sweet-potato-bean-burger-fitness with PJ - blog

Easy Sweet Potato Veggie Burger – Healthy happy Life

FRIDAY

 

  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a big sprinkle of cinnamon & a tsp of raw honey. Sip and enjoy before food.
  • Breakfast: Vegan Overnight Oats
  • Snack: Super Seed Chocolate Protein Bars
  • Lunch: Wasa crisp bread (4) with almond butter and strawberry jam, and a chocolate protein shake mixed with almond milk (Vega brand)
  • Snack: apple and mixed nuts
  • Dinner: Loving husband is out tonight (He is DJ-ing a Christmas party. Yes, he is man of many talents. However, eating vegetables is not one.) so I am not sure what I will do for dinner. Bella and I will probably have a low-key dinner and curl up on the couch and binge watch “Flesh & Bone”, my newest Super Channel addiction (it is an amazing drama about a New York ballet company – I love it!)

 

 WORKOUT TIP: you are only as strong as your weakest link and if you weak link is flexibility then you need this workout.

 SATURDAY

 Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a big sprinkle of cinnamon & a tsp of raw honey. Sip and enjoy before food.

  • Breakfast: Vegan Overnight Oats or whole grain toast with avocado
  • Snack: Protein shake blended with almond milk, ice and a 1tbsp of peanut butter
  • Lunch: Out with loving husband
  • Snack: Vega Snack Bar – chocolate peanut butter
  • Dinner: Vegetable sushi cause loving husband is out this evening (again!), and I can eat whatever I want (again!)

 

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A Trainer’s Weekly Menu – Week 8

A Trainer’s Weekly Menu – Week 8

Well, it has arrived. The start of my two-week vegan food diet. I am starting a vegan food diet today to see if my skin and energy levels improve.

Loving husband has called today ARMAGEDDON, and he personally asked me to bold the word and capitalize it (he will not be participating).

This Is Not a Cleanse or a Detox

My two-week vegan food diet is not a cleanse or a detox. I do not believe in cleanses. I feel (and so does science, read the research here, here and here) that the body is designed to filter out toxins efficiently enough.

There is no build-up of toxins that we need to get rid of.

Instead those cleanses you see in the health food stores, or on the internet, are pseudoscience and hype to grab your attention and your money.

However, if changing your diet temporarily is done because you are noticing:

  • Your energy levels are low (one BIG reason I am doing this 2-week change to my diet)
  • You don’t feel like yourself
  • You feel bloated and “heavy”
  • Your skin is acting up (second reason I am doing this)
  • Your body aches
  • You are experiencing brain fog

Or, if you need to:

  • Reset yourself back to a healthier eating pattern
  • See if you have allergies by eliminating food groups and then slowly adding one in at a time

Then you are doing it for the right reasons.

Why Am I Doing This

While I eat fairly healthy (however I will be the first to admit that I love spiced rum & Coke Zero, pizza and cookies), I am just not feeling myself lately and want to reset my eating patterns.

For one, I have been enjoying myself far TOO much on the weekends, and two I want to see if the meat and/or eggs, and the small amount of dairy that I consume in a week could be at fault for my lagging energy levels and dull looking skin.

I also know hormones are at play too, thank you Menopause fairy, and the weather (I think I suffer from mild seasonal affective disorder).

But, I have never been one to just stand still and accept the status quo.

Perhaps with a few more tweaks I can get rid of my symptoms completely? Or, perhaps not. But at least I tried.

Symptoms and Tweaks for Menopausal Blues

Because of what I eat, and how much I exercise, I have been fortunate to keep most of my peri-menopausal symptoms at bay. If you suffer from menopausal symptoms I recommend the following:

  • Take a long hard look at your diet (and at the very least eliminate sugar)
  • Walk everyday
  • Stretch everyday
  • Weight train three times a week
  • Meditate, or take just a few moments each and every day to just be still and breathe
  • Laugh more, frown less

All of these will help lower your cortisol levels, perhaps decrease (or eliminate) your hot flashes, stop the weight gain that happens with most women when going through menopause and assist in keeping you sane while your hormones are trying to get you to be otherwise.

 

Why a Vegan Diet

While I initially was planing to do a two-week raw food diet, after some research I decided against it. There are a lot of professionals, holistic nutritionists and Chinese Medicine doctors that warn people against a raw food diet.

You see we need to lightly cook, or steam, a lot of our vegetables in order to properly digest them. As well, a raw food diet is a HUGE commitment. I am talking about making every single meal, for every single day.

It just seemed completely unrealistic for my busy lifestyle.

Whereas a plant-based lifestyle is far easier for me to wrap my head around and it works well for people looking to have more energy (hello!), as well anyone interested in adding more nutrition to their diet.

And there’s the other two obvious pluses to a plant-based life – it’s better for the planet and kinder to the animals.

All around everyone wins… except loving husband.

Catch Up On Previous Week’s Menus

Notes about last week’s meals

  • Last week I implemented the apple cider vinegar hot drink every morning and within a couple of days I felt a positive difference, so I am going to keep on going with it.
  • The Blueberry Chia Pudding is awesome, I highly recommend it!
  • I am also a HUGE fan of the Loaded Sweet Potatoe (and you have to make the yogurt dressing too).
  • What I will probably not make again? The Tilapia Tostadas. Sorry Whole Foods, but they were kinda bland and boring. It was like a Saturday night without a drink.

Blueberry-Almond-Chia-Seed-Pudding-Fitness wth PJ blog Blueberry Chia Seed Pudding

MONDAY

  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup (can’t do honey while on a vegan diet). Sip and enjoy before food.
  • Breakfast: Cinnamon Quinoa Breakfast Bowl with shredded apple, coconut, almonds and I will also add nutmeg (prep Sunday, make a double batch for 4 servings)
  • Snack: apple dipped in almond butter
  • Lunch: Spiced Lentil & Tomato Kale Soup with veggies and hummus as a side and a Mandarin orange for dessert.
  • Snack: Protein shake blended with almond milk, ice and a 1tbsp of peanut butter. I fear that I will not be getting enough protein on this diet so this mid-afternoon shake will help cover me. The powder I will be using is Vega Sport Protein Powder, in chocolate of course.
  • Dinner: Artichoke and Tomato Salad (from The 22 Day Revolution book)

red-lentil-tomato-soup-Fitness-with-Pj-blog

Spiced Lentil Tomato & Kale Soup – Oh She Glows

 TUESDAY

  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup. Sip and enjoy before food.
  • Breakfast: Cinnamon Quinoa Breakfast Bowl
  • Snack: apple dipped in almond butter, or an apple with some mixed nuts
  • Lunch: Lentil soup with veggies and hummus and my trusty orange for dessert
  • Snack: Protein shake blended with almond milk, ice and a 1tbsp of peanut butter
  • Dinner: Raw Walnut Tacos and cut veggies with hummus (from The 22 Day Revolution book  – and this recipe alone is worth the price of the book. I have made this before and I love, love, love it!)

WalnutTacos-Fitness with PJ blog Raw Walnut Tacos

 WEDNESDAY

  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup. Sip and enjoy before food.
  • Breakfast: Cinnamon Quinoa Breakfast Bowl
  • Snack: apple dipped in almond butter, or an apple with some mixed nuts
  • Lunch: Lentil Soup with cut veggies and hummus
  • Snack: Protein shake blended with almond milk, ice and a 1tbsp of peanut butter
  • Dinner: DIY Burrito Bowls (prep in the morning for easy assembly when I get home from work + make a double batch to have for lunch tomorrow). I do not eat white rice, so I will use quinoa and loving husband can have the rice.

Vegan Burrito Bowl – Oh She Glows

 THURSDAY

  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup. Sip and enjoy before food.
  • Breakfast: Cinnamon Quinoa Breakfast Bowl
  • Snack: apple dipped in almond butter, or an apple with mixed nuts (are you sensing a pattern with my snacks?)
  • Lunch: Vegan Burrito Bowl leftover from last night’s dinner
  • Snack: Protein shake blended with almond milk, ice and a 1tbsp of peanut butter
  • Dinner: Kale Salad with Tahini Dressing (make double batch so that I have lunch tomorrow), add more white beans and loving husband will have salmon on top of his.

Kale-salad-vrgan-tahini-dressiing-fitness-with-PJ-blog

Kale Salad with Tahini Dressing – Love and Lemons

FRIDAY

  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup. Sip and enjoy before food.
  • Breakfast: Blueberry Chia Pudding
  • Snack: apple dipped in almond butter, or an apple with mixed nuts
  • Lunch: Kale salad left-over from last night’s dinner
  • Snack: Pumpkin Pie Protein Shake. I also have some vegan vanilla protein powder so I am going to blend it up with 1/4c pureed pumpkin, 1tsp pumpkin pie spice, 1.5 cups of unsweetened almond milk and some ice. If it’s any good I will add this to my afternoon snack list for the future.
  • Dinner: Cauliflower Crust Pizza, loving husband: medium double pepperoni from Panago

[cauliflower-crust-pizza-Fitness-with-PJ-blog

Cauliflower Crust Pizza – Detoxinista

 SATURDAY

 Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup. Sip and enjoy before food.

Zucchini-Noodles-Fitness-With-PJ-Blog

Zucchini Noodles with Marinara Sauce – The Iron You

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