WIAW: What I Have Not Only Been Eating, But Also What I Have Been Doing Wednesday

Whoooo hooo! After a brief hiatus, I’m finally back for What I Ate Wednesday, but let’s make it, What I Have Not Only Been Eating, But Also What I Have Been Doing Wednesday. With so much going on, life has just been a little bit cray, cray lately. But first, the food!

Here is what this week’s daily menu is looking like. I’m eating so much/ so often, that I couldn’t fit it all into one collage. Hahaha.

Morning meals and lunch:

 

M1: The same ol’ porridge and eggs with coconut oil. Nope, not sick of this yet. Still a delicious way to start off the mornings.

M2: I like to call this one "frittata in a cup". It’s a new guy on the menu this week. I essentially pack a 2 cup sized Ziploc container full of veggies (well, yams, oats and spinach with some hot chili flakes), then pour a ½ cup egg whites over it all and pop it all into the microwave for a minute. It comes out so yummy. I also top it with a little more coconut oil.

M3: Pre-workout snack. Since I have been going to the gym at lunch to do my weights workout, I eat my pre-workout protein and oat muffin before I go. So easy. Just oats and protein powder mixed with egg whites and baked in the microwave for 54 seconds (exactly). It comes out smelling and tasting like a dreamy piece of chocolate cake. Such a great carb and protein combo.

 

M4: Tilapia, rice and broccoli salad topped with avocado and lemon juice (and more hot chili flakes). This is a slight modification of what I was previously eating for lunch. I get my post-weights carbs and protein in the most delicious (and fast) way.

Afternoon and evening meals:

 

 

M5: Chicken, beans and oats. Exactly what it sounds like, but really satisfying for some reason.

M6: Quinoa with chicken and stir fried vegetables. Tonight I topped it with some avocado, but I have also used Udo’s oil.

M7: Chocolate blueberry “ice cream.” One of the best summertime treats. Frozen blueberries blended with chocolate casein and cocoa powder. That’s it. That’s all. But so delicious and a perfect bedtime snack.

So, that’s what’s been going on with my food. As you can see, I have been trying to switch it up a bit, but am still keeping it pretty basic and simple. I like simple. Whatever is easiest for my Sunday prep. Here’s a couple of pics what that looked like on the weekend.

 

 

Training-wise, I have just been keeping at it, doing whatever I can do to get it all in. Right now I am on a 6 day a week weight and cardio plan. As I mentioned above, most days I am able to get into the gym on my lunch break to do my weights workout (it’s legs day tomorrow), and then head right back there after work to get my 30 minutes of cardio in. It may seem a little crazy/ obsessive/ too much to get going to the gym twice in one day (and I do sometimes get strange looks from the staff- haha), but it’s really the best for many reasons:

1. It gets me off my butt and out of the office at lunch which is a nice physical and mental break from sitting and staring at a computer for hours on end;
2. Instead of one long workout, it’s two smaller work outs which, scheduling and timing wise makes it much easier to fit in; and
3. It splits my weights workout from my cardio workout and allows me to properly refuel and recover in between sessions which helps with muscle growth J

See, all good things. I have definitely seen some changes in my muscles. Here's a sneaky shot at the gym. Check out the bicep vein J J NBD.

 

 

 

The downside to the new gym plan- I have to get on public transit after sweating my face off in the gym. I’m still not sure how I feel about this. On one hand I think, “Whatever it takes, no excuses” and “I am still, by far, not the worst smelling person on the skytrain.” And, on the other hand, I am slightly embarrassed and aware that I may just be the second worst smelling person on the train. But, you know what, after years of taking public transit, and tolerating the weird smells and disgusting behaviours of others, maybe it’s my turn to be that person on the train, right?? Thoughts?

Today for cardio, however, I went for a run in the watershed with my dad J Nothing, no treadmill or stepmill or whatever can compare to that. Pure bliss.

 

In other news, since I posted last, I have also been to Chicago and back. Yay Chicago, I love that city!! We had an amazing trip, and the food (we’re talking pizza, deep dish cookie pizzas, and lobster macaroni and cheese) and fun deserves a post of it’s own. I will however, quickly point out that although I may have indulged a little too much, I also kept up with all my training J Our hotel was actually located in an athletic club. #noexcuses

And, the countdown to Vegas is on!! Only 13 more sleeps until I leave. Things are getting real! Photoshoots are booked, tickets to the WBFF Pro Show are purchased (I cannot wait to cheer all the Team Blessed Bodies ladies on plus see all the girls I follow online!! It'll be a who's who of the fitness industry) and pool party is booked! A lot more prep and planning to go, but it is all coming together. More deets soon.

XOXO

Jen

WIAW... With a Weekend Hangover :(

It’s WIAW! Here’s what I ate today:

 

 

M1: Zucchini cake porridge with coconut oil and cottage cheese

M2: Yam, oat and egg bake topped with coconut oil

M3: Chicken chili with melted cottage cheese

M4: Broccoli salad with tuna, avocado and cucumber and some (okay, a lot of) sriracha (I like it hot!) 

M5: Chicken with rice, veggies and Bragg's soy seasoning (it's like soy sauce without all the added junk)

M6: Apple with almond butter and yogurt mixed with casein

 

All good, and all easy to pull together. I had the porridge from last weekend's batch, meals 2 and 3 came from the freezer, and I had prepped and portioned out everything for meals 4 and 5 at the beginning of the week. Everyday it's just grab and go. #noexcuses

 

This Wednesday comes after what can only be described as a weekend "food bender." In the same way a drug addict relapses, for a 24 hour period over the weekend I went a little (okay, a lot) off the rails- all the while knowing what I was doing wasn’t right, but not being able to do anything about it.

 

It all started out innocently enough. The hubby and I had planned a little weekend “away” in the city to celebrate some recent (and not so recent) milestones. First, since my birthday falls on the shortest day of the year (December 21), he had planned a summer birthday weekend for me on the longest day of the year (June 21). But, after unexpectedly and suddenly selling our condo and having to be out within a couple weeks, we bumped up our weekend away, and combined it with his birthday dinner since we didn't celebrate it too much back in May while I was in between competitions (and dinners out were out of the question). Anyway, lots to celebrate!! Yay! Plans included a night in a downtown hotel and a dinner at Gotham, one of Vancouver's best (if not the best) steakhouses. After starting with a bottle of wine at the hotel, all (food) bets were off.

Enjoying a glass (cup?) of wine 36 floors above the city

Enjoying a rather cloudy view

By the time we got to the restaurant, we were in full on indulgence mode. No extravagance was spared... and it was all worth it. It was martini (after martini), savoury appetizers, saucy entrees and cheesy sides. All so delicious, but way too much.  

 

The whole dining experience was everything that I miss while in competition prep and a great way to take some time out and celebrate with the hubby. Life is good :)

On Sunday, with slight food hangovers, we woke up ready to explore the city. Coffees in hand, we ignored the rain and took a walk around Coal Harbour. Such a beautiful part of the city, even on a dull, dark morning. We ended up at a café for a yummy brunch, then headed down to English Bay once the sun came out. Before reaching the beach, however, we made one more stop- at the Cupcake store- and this is when things really started to go sideways. Even with the intention to go in a just buy one little treat to share, we (actually, I will take full responsibility), walked out with SIX (6!!) cupcakes. Once down at the beach, while sitting in the sun, we got our cupcake on... and when I say we, I mean, Bryan took a bite of one, and I ate two others. Ugh. So out of control. And so delicious.

After eating two cupcakes, I didn't think I would be able to eat another ever again, but obviously I ate a third later that afternoon :( But that was it. The rest went to the in-laws for dessert.

Monday morning, in a pool of self-loathing and suffering from severe sugar withdrawal, I did what I had to do and got my @$$ back into the gym at 6am to sweat out all the excess and indulgence.

The good news is I am back on track and focused. In between work, going to showings (that's right, we're moving out of our place in two weeks and still haven't bought anything), and packing, I've been making to the gym and keeping up with my training schedule. Sometimes that means getting up at 5:30 to get it in before work, sometimes that means hitting the gym before and after work to get it all in, and sometimes that means going to showings with my hair slicked back in a sweaty bun (great first impression, I know). My food for the week has been planned, prepped and portioned and I'm sticking with it. I feel like I hit my rock bottom and am now back on top. I have some really amazing opportunities coming up and nothing, nothing, not even a cupcake, will get in my way of me bringing my best. There'll be a couple planned treats (like a wine tour in Napa in June and a pizza tour in Chicago in July), but my eyes are on the prize. What's the prize?? Ha, that's a secret for now, but watch out, BIG dreams are coming true!!

XOXO
Jen
 

Post-competition WIAW :)

It's What I Ate Wednesday again and now that competition prep and post-show treats are over (bye, bye Mr. Menchies), I'm back on my regular food plan. The menu planning has been a little all over the place this week as I had limited time to prep and am trying to use up things in the freezer in anticipation of the move at the end of the month. The good thing is is that over the past couple of months, I have prepped and then froze a lot of different meals, so now I can just grab and go :)

Here's what the menu is looking like:

M1: Zucchini cake porridge and eggs (the porridge turned out delicious! I just need to figure out a way to add the 'icing' to the cake... oh! I think I have an idea. I'll try it out tomorrow to see how it works)

M2: Greek yogurt with fruit (today it was a half a banana) and topped with a chia/ flax/ pumpkin seed and gogi berry mix.

M3: Chicken and kale soup (pulled this one from the freezer)

M4: Tuna and broccoli salad with avocado and siracha sauce (yay, siracha is back!!)

Pre-work out (not shown): A slice of my zucchini cake loaf (same recipe as the pancake, baked into a load and also pulled from the freezer)

M5: Mexican omelette stuffed with sauteed peppers, onions and spinach and topped with a spicy yogurt sauce

M6: Frozen strawberries mixed with chocolate casein and a side of coconut butter (mmmm, no description necessary- it's like ice cream)

I also had half a Vega bar as an afternoon snack as I was hungry and craving something sweet. So far it's been an okay transition from comp prep to the everyday/ 365 lifestyle. Even though I definitely over indulged on treats on Monday, there are still a couple chocolates hanging around the house and I've caught myself trying to rationalize why it'd be okay to keep eating them. For me, I know it's a slippery slope. One chocolate is never just one chocolate, and one day is never just a day. Habits (both harmful and healthy) can form quickly and that's one I don't need to break again. I'm keeping my resolved. I've done it once, I can do it again. You will not be the end of me, Purdy's chocolate Easter eggs!!

In any case, now that I'm "off-season" I do have more latitude in my food plan, and pretty much anything real and unprocessed is game. I'm excited to start getting creative again and have a couple of recipe ideas I want to try out. I'll also have a few more treat meals on the menu, so am looking forward to those as well. We shall meet again Mr. Menchies :)

XOXO
Jen

WIA-Thursday

It’s not Wednesday, but this is was I ate on Wednesday… and Monday, and Tuesday and today, and pretty much every day until after the show on Sunday.



Meal plan for the week

Meal 1: Egg whites, protein powder, oats and flax seeds microwave into a cookie/ cakey thingy, served with a side of aspagus and coconut butter.

Meal 2: Egg whites, protein powder, oats and flax seeds microwave into a cookie/ cakey thingy, served with a side of aspagus and coconut oil.

Meal 3: Tilapia, yams, and asparagus with coconut butter.

Meal 4: Tilapia, beans and coconut oil.

Meal 5: Chicken, yams, crushed almonds and green beans.

Meal 6: Egg whites, casein, almonds and green beans (not pictured).

So, that’s pretty much my food for the week. Not shown in the pictures is a grapefruit. One glorious sweet, but sour grapefruit a day.

This time around, my food options have been quite limited during peak week. That being said, it (a) makes things much easier (less to buy and less to plan) and (b) it has still been really tasty. The options still include choices for proteins (eggs, chicken and tilapia), starchy carbs (yams and oats) and fats (coconut oil/ butter, almonds and flax). No food group has been eliminated. I need a balance of each to stay strong and really build up the muscle in the next few days. When I can, I have been switching it up either by changing the combos or the way the food is prepared. Here are a couple more dishes of things I put together today.

 

Egg white frittata with flax seeds, yams and green beans

Tilapia, yams and green beans and coconut butter on top

 Tilapia, yams and green beans sauteed together with coconut butter on top

 Chicken, green beans tossed with toasted oats and almonds

Right now, I am right in the middle of peak week (and chugging water like nobody’s business). Yesterday was really the tipping point since it was my last day of work until after the show (yay!) and my training is done! After one last punishing leg, ab and cardio session last night, I’m done. All done. And to get it done, I really had to dig deep. I also had to use the glute kickback machine… and apparently I transported back to the 1980s.

Hopefully the machine works just as well even when I'm not wearing my bodysuit.

It was, mentally, one of the hardest workouts I have had to get through. It’s like that week before vacation at work when you don’t know how you’d make it through if you didn’t know you had a break coming up. I think between many early morning wake ups (even on the past few weekends), work, and other life things, I was just getting tired and overwhelmed. But from here on out, it’s all rest and relaxation - and posing practice!  

Only 3 more sleeps (and hopefully a couple more naps) until show day!! Whoo hoo! Let’s do this!!

K, time to go eat some more J

XOXO
J

I'm Back! And, it's WIAW!!

I’m back and it’s already Wednesday. There is a lot to catch up on (like a recap of the show (and post-show treats), a quick trip to Vegas, the countdown to the next show, and potential plans for another show), but for now, it’s WIAW :)

With so much going on and little time to prep and prepare, my meal plan this week has been pretty simple, but really delicious! Here it is in pictures:

 

 

A description of each from left to right, top to bottom:

M1: Buckwheat and barley crockpot porridge topped with coconut butter

 

M2: Yam, oats and spinach baked with egg whites and topped with coconut butter

 

M3: Spinach salad with tilapia, yams, veggies and hemp hearts

 

M4: Broccoli slaw salad with avocado and sriracha sauce

 

M5: Chicken and brown rice with Greek salad and lemon dill yogurt sauce and Udo’s oil

 

M6: Greek yogurt mixed with chocolate casein and topped with raspberries and a “chocolate sauce” made of (pasteurized) egg whites and cocoa powder

 

The only thing not pictured are my pre-work out chocolate muffins which I eat out of my purse, on the bus, with my dirty bus fingers :(, on my way to the gym in between meals 4 and 5. Fine dining at it’s best.

 

Even though the overall components are quite basic, I tried to vary the proteins, carbs and healthy fats across the day while also balancing each macro within each meal (although some meals are more carb heavy while others are more protein heavy). What I eat and when is really dictated by my training schedule and needs. As I have only 18 more days before the next show (!!), and want to build and fill out my muscles, I am really focusing on getting the right amount of protein and carbs throughout the day, especially pre- and post-workout. I need these babies to grow!

And just because it is sooooo amazing, and raspberries are so delicious right now, here’s the recipe for the yogurt and raspberry snack:

 

Chocolate Covered Raspberries and Yogurt

 

Ingredients (for 1 serving):

• 15g (half a scoop) chocolate casein protein powder
• 1 TBSP cocoa powder
• 2 TBSP pasteurized egg whites 
• ½ cup non-fat Greek yogurt
• Raspberries (or any other fruit or nut topping)

Directions:

1. Combine the protein powder with the cocoa powder.
2. To make the chocolate sauce, mix 1 tablespoon of the protein powder and cocoa powder with the egg whites in a small bowl. Set aside.
3. In a serving bowl, combine the remaining protein powder and cocoa powder with the yogurt.
4. Top yogurt mixture with the raspberries and drizzle chocolate sauce on top. Note: If the chocolate sauce gets too thick, add a little bit of water to thin out.
5. Enjoy :)

 XOXO

J

WIAW and Final Prep Push

It’s What IAte Wednesday! Yay! Well, actually, yesterday was Wednesday. Today is Thursday.I just didn’t have the time to post this sooner. Yesterday was also May 1,which, was also my 3^rd wedding anniversary. Here’s one of my favoritepictures from 3 years ago:  

 

I ammarried to one of the most supportive and understanding partners. I am truly blessedto have such an amazing person in my corner, cheering me on as I go. Love youBryan!

Okay,enough with the mushy crap, let’s eat! Here’s what was on the menu for meyesterday:

 

Here is asdescription of each (from left to right, top to bottom):

• M1: Oatmealand flax seed with eggs and strawberry chia “jam” topped with melted coconutoil
• M2: Yam andoat “pancake” (it kinda fell apart in the pan so I just stuffed it all into acontainer) with egg whites and broccoli.
• M3: Spinachsalad topped with tilapia and veggies with an Udo’s oil dressing
• M4: Broccolisalad with tilapia, avocado and almonds
• M5:Chicken, yams (sautéed in coconut oil- yummy!), broccoli and asparagus
• M6: Frozenstrawberries blended with chocolate casein- like ice cream!

*I also had2 of my pre-workout muffins on the way to the gym (which falls between Meals 4and 5).  

In my lastpost, I mentioned that my food options will slowly be limited up until theshow. This does not mean I am eating less (as you can see). In fact, yesterdayI was told to INCREASE what I was eating. I actually had to add MORE calories(in the form of carbs) to my meals. That was a pleasant surprise, but makessense. The idea is for me to look healthy with full, strong muscles on Sunday.Not skinny and depleted. I know there are many theories/ methods/ plans/approaches people follow in their final week of prep (or even for their wholecompetition prep- like only eating broccoli and fish for 12 weeks, which by theway, just blows my mind- who could do that? Why would you want to?) and I amfortunate to have a coach that believes in eating and proper nutrition. Yes, ifyou saw me eating just one of my meals you may think it’s just a small servingor not enough to fill me up, but I am also eating 7 times through out the day (roughlyevery 2 hours). This is key to increasing your metabolism and feeding yourmuscles. You will also notice that pretty much each meal contains some protein,carbs and healthy fats. Again, balance and nutrients from various sources arekey to nourishing your body. Plus, they all taste delicious J (Seriously, if you have never triedcoconut oil or butter, try it- it tastes amazing and I am not even a bigcoconut fan).

The rest ofmy prep is also going well. Three more sleeps to go (actually, it’s more like2.5 since I will be getting up sooooo early on Sunday)! Only 2 more workoutsleft (one upper body and one lower body), no more cardio (whoo hoo!), allappointments are booked, and the weekend schedule is set.  Cray, cray!

I alsowanted to give a shout out to my coach, Fatima Leite Kusch, who has beennominated for the Coach of the Year Award to be presented at the NPAA show onSunday.

Signing upto train with Fatima has impacted my life in both predictable and unintendedways. With her coaching, I have taken my body and my mind waaaay past what I everthought was possible. I know that this would not have been possible without heror without the amazing team of ladies she has built. In both big and littleways Fatima and every girl on Team Blessed Bodies has helped me achieve my goalof competing- a goal that I was nervous even saying out loud before. I havechanged. I have become more confident, more passionate and more energetic inevery area of my life. I am so proud to be a part of Fatima’s team and can onlyaspire to give back everything that I have received from her and the team. Iknow my future is full of amazing opportunities and possibilities because ofher. As an athlete competing in the show on Sunday, I get my chance to shine onstage (and I can assure you that on Sunday, all the ladies from our team shine!).Fatima deserves that recognition too. She has undoubtedly worked tirelessly forand has earned, at least in my heart, the Coach of the Year Award. Seeing herwork acknowledge on Sunday by receiving the Award would feel like a win for theteam. My fingers are crossed for her!!

Here’s apic of me and Fati at the Bust A Move fundraiser (yeah, she's that awesome):

XOXO
Jen

 

WIAW and the Downward Spiral (in a good way!) to the Show

It’s Wednesday!! Here’s a peek at what I ate:

I worked from home today which gave me a little bit of flexibility in terms of my meals (I could actually make something fresh!) so I ate a little off my menu plan for the week (but still within my nutritional requirements). My meals were:

• Pre-work out: Chocolate protein muffins
• Post-weights/ pre-cardio (not shown): Yogurt with vanilla protein powder and yam
• Meal 3: Buckwheat and barley porridge with a side of scrambled egg (my new #favouritething! OMG so good together with a little coconut oil. A little sweet, a little savoury and super satisfying)
• Meal 4: Mixed veggie salad topped with a tilapia and balsamic dressing with a drizzle of Udo’s oil
• Meal 5: Half an apple and half a grapefruit with almond and coconut butter
• Meal 6: Mexican stir fry with chicken and a chili cilantro yogurt topping
• Meal 7: Yogurt with vanilla casein and berries

Everything has been so delicious! Since I am now 11 days out from the show, I know my diet will be tightening up over the next week and half and my beloved yogurt is going to be cut. Booooooo! But it’s only temporary. I know I can make it.

With things getting a bit crazier with my training and food plan over the past couple of weeks, other things in my life have started to slide and it’s beginning to show (I talked about the decline of my physical appearance in my last post). At work, I’m okay. I can keep up. Everything else, not so much. My awesome mother-in-law does my taxes (yes, I’m very lucky- not only do I have in-laws that I love, they also do my taxes :P). All I have to do is drop off all my slips- do you think I could manage that on time? No. Do you think that once I got her my things I actually got her everything she needed? No. Do you think I could find what was missing? Yes, actually, plus I found other things that had been missing, so bonus! House cleaning is another thing that has fallen completely off my radar. While I can (kinda) handle the must dos (like laundry), other things, like vacuuming, are not happening. At all. Recycling? Don’t even ask! Tonight, since it was literally spilling out of the storage room,I finally went through the recycling to organize things to take down to the blue bins. Guess how many yogurt containers were in there? 19. How many tuna cans? 13. How many strawberry baskets? 12. Plus, piles of paper, milk cartons and cans. Ai, yi, yi! How did it get like this?? Disorganization and messiness stress me out, so I have had to learn to just ignore and let it go. Priorities, right? Living in filth isn’t that bad, is it? All a part of the process. Just a day at a time.

XOXOX

J

WIAW :) and Pre-Workout Snack Recipe

Here's what's on the menu for today.

It's a weight training day which means an extra pre-workout snack in the afternoon (not pictured above, see below). This week, I made chocolate protein muffins to eat on the bus on my way home from work/ to the gym. They are simple, easy to make, turned out delicious and have been fueling my tough new workouts. Only 18 days out to the show!! Things are tightening up and I am starting to get tired, but this is it! This is the final push. Love it!!

Reason to be fit #0197: For the smile I will have once I reach my goal.

Here's a full breakdown of my food plan fueling me this week:

Meal	Menu Item	What You Need To Know...
M1: Breakfast	Barley and buckwheat porridge.	I made a new batch of this porridge on Sunday prep and incorporated some of the tweaks I suggested in my other post.
M2: Snack	Quinoa and kale frittata.	A yummy little casserole dish filled with lots of veggies and protein.
M3: Lunch	Yam and chickpea chicken curry.	Again, I made a new batch this weekend and made a couple of changes. Still tasty :)
M4: Snack	Tuna on a bed of broccoli slaw and avocado.	Soooo yummy with a little lemon squirted on top.
M5: Pre-workout	Chocolate protein muffins.	The perfect, portable pre-workout snack made from egg whites, protein powder and oats.
M6: Post-workout/ dinner	Tilapia served over a bed of brown rice with a salad of raw veggies and a scoop of yogurt. This is served without the rice on non-weight training days.	The Greek yogurt mixed with the warm rice and crunchy veggies is heavenly! I also added in some fresh dill. Very satisfying.
M7: Snack (optional- but let’s be honest, I eat it every night!)	Greek yogurt mixed with a half a scoop of casein and strawberries.	Still eating this every night, but in different variaties. Sometime vanilla, sometimes chocolate. Always delicious!

The barley and buckwheat porridge in the morning is just so satisfying! Building on the recipe from last week, this time around, I sub out the wheat bran, and added a oat and flax seed porridge mix instead. I also omitted the coconut oil, reduced a cinnamon a bit and added in two scoops of vanilla protein powder. These changes also required me to add in an extra cup and a half of water. It turned out a lot more moist than last time and I have been heating it up with 1/3 cup of apple sauce and melting 1 tsp of coconut oil on top. Absolutely heavenly!

While most of the other menu items on this week's meal plan are quite similiar to what I was eating last week, I did try out a new pre-workout snack. Working with what I need to consume carb and protein-wise before my workout, I tried out a new protien pancake/ muffin recipe. What I got was the perfect on-the-go pre-workout snack. Not only that, they are also very delicious, and as a bonus, quick and easy to make.

Pre-workout Chocolate Protein Muffins or Pancakes

Ingredients for 1 serving

• 1/3 cup oats
• 1/4 cup egg whites
• 10g chocolate whey protein powder (or any other flavor)
• 1 TBSP cocoa (because who doesn't love extra chocolate flavor)

 
Directions:

1. Mix all ingredients together.
2. Depending on whether you want muffins or pancakes:
• For muffins: Pour into 2 sprayed muffin tins and bake at 350 degrees for 15 minutes. Be careful not to over bake as they will dry out fast.
• For pancakes: Pour batter into a sprayed pre-heated pan. Flip pancake after 4 minutes.

To help save time, I recommend tripling or quadrupling the recipe to have extras on hand for the week. Also, this can be used as a base for even more yumminess. Depending of what your nutritional requirements are or what you are craving, you can also stir in some fresh fruit or nuts and top with nutbutter or yogurt protein icing!

Happy "pump" day!

XOXO
Jen

What I Ate Wednesday

Ugh, my hatred for mornings is only made worse by the rain. And, today, it’s so wet, windy and cold. Really though, that should never come as a surprise. Of course it’s wet, windy and cold- it's Vancouver! However, even in the rain, Vancouver is full of beauty and colour.

 

 

 

The other good thing? It’s Wednesday! In the spirit of WIAW, here’s what was on the menu for me today:

 

 

I didn’t post my full meal plan for this week because it was so similar to last week’s plan, but here it is in full.

 

Meal	Menu Item	Notes
M1: Breakfast	Barley and buckwheat porridge.	Served with a spoonful of apple sauce.
M2: Snack	Tuna baked with egg whites and oats served on a salad of avocado and broccoli.	Spiced up with a hit of siracha sauce.
M3: Lunch	Yam and chickpea chicken curry.	This has been really tasty! Will be making again for sure.
M4: Snack	Scrambled egg whites with steamed veggies and hemp hearts.	My delicious afternoon staple.
M5: Pre-workout	Chocolate quinoa pudding.	Not pictured, and only consumed on weight training days.
M6: Post-workout/ dinner	Tilapia served over a bed of brown rice with a salad of raw veggies and a scoop of yogurt.	The Greek yogurt mixed with the warm rice and crunchy veggies is heavenly!
M7: Snack (optional- but let’s be honest, I eat it every night!)	Greek yogurt mixed with a half a scoop of casein and strawberries.	Since running out of vanilla casein I have been using chocolate and it is just as delightfulJ

 

Recipes for all these meals will be up soon :)

 

XOXO

Jen