All Posts Tagged ‘Health Coach

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Whole 30 – Week 4 – Meal Plan

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Breakfast:

Zucchini Fritters

Potatoes O’Brien

Sweet Potato Quiche

Dinner:

Spicy Sausage and Potato Soup (Add more veggies!)

Paleo Butter Chicken (Skip the Naan…sorry guys. Use cauliflower rice instead.)

Slow Cooker Roast Chicken and Gravy

Slow Cooker Sausage Stuffed Peppers  

Spicy Pineapple Chili (This is one of my favourite recipes to double or triple and freeze.)

Lemon Pepper Spaghetti Squash with Scallops and Kale

Salmon with Avocado Salsa

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Roasted Nectarine Salsa on Wild Salmon

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I am really enjoying the abundance of ripe, fresh fruit this summer and the abundance of fresh wild sockeye from our CSA. I combined my love for nectarines and salmon tonight and came up with this meal that we devoured in minutes! We enjoyed this with a side of roasted beets and mixed baby potatoes.

Ingredients:

1 large tomato

1/2 red onion

1 nectarine

1 jalapeño, seeded

1 small sweet Italian pepper

1 lb wild salmon fillet

1 avocado

2 tbsp fresh basil, chopped

Salt and pepper to taste

1 tbsp coconut oil, melted

Directions:

1) Wash and dice your first 5 ingredients into small, uniform pieces.

2) Toss them in melted coconut oil and spread them on a baking sheet lined with parchment paper.

3) Place your baking sheet on the top rack of your oven and set your broiler to high.

4) Broil for 5-10 minutes or until salsa just begins to blacken. Remove and let cool.

5) Place your salmon on a baking sheet lined with parchment paper.

6) Sprinkle with salt and pepper and place on the top rack of your oven and broil on high for 10-15 mins until salmon is cooked through.

7) While the salmon is broiling, dice your avocado and gently mix it into your salsa. Add the chopped basil and toss gently to combine.

8) When salmon is cooked through, remove and place it on your plate. Top with your salsa and enjoy!

salsaonsalmon

 

 

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Whole 30 – Week 2 – Meal Plan

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Hey there! Wow, this no caffeine thing has been ROUGH. For the first 3 days I had a non stop pounding headache, was exhausted during the day, and awake in the middle of the night. By day 4 I was feeling way better though, and I’m excited to see how things improve even more over the next few weeks.

Here’s my meal plan for this week. A few breakfasts that I will double, and leftovers for lunch every day. 

Breakfast:

Yams and Eggs (There isn’t much to this “recipe” but it’s one of my favourites. I chop the yams into cubes and fry them in coconut oil and steak spice until cooked through. I remove them from the pan and cover them to keep them hot. Then I quickly fry 2 eggs and put them on top of the yams. You could partially boil the yams at the beginning of the week to make them quick and easy to fry up in the morning.)

Sweet Potato Breakfast Skillet

Potatoes with Kale and Bacon

Crustless Quiche

Dinner:

Mexican Meatza

Chocolate Chili on spaghetti squash

Spicy Coconut Shrimp Bisque (skip the corn)

Sweet Pineapple Ginger Meatballs 

Lemon Garlic Chicken on Zoodles and Kale

Italian Sausage and Zoodles

Moroccan Spiced Salmon

I suggest tripling the Chocolate Chili and Spicy Coconut Shrimp Bisque and freezing them for Whole30 emergencies. Those are two of my favourite recipes…you won’t be sorry!

Enjoy!

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Whole30 – Week 1 – Meal Plan

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I’m doing the official Whole30 challenge again! The first time around, I was just focused on SURVIVAL. It gets easier every time, and so this round I’m adding a new challenge. This will be my first time completely cutting out caffeine. I only drink 1 cup of plain black coffee in the mornings and the occasional coffee in the afternoon or evening if I’m at a special occasion or family event, but I’ve recently had some adrenal issues and so I’m interested to see if cutting it out completely will make a noticeable difference. Right now I really treasure my steaming cup of coffee every morning so this is definitely going to be difficult for me. Wish me luck!

One of my most important tips for completing a successful Whole30 is meal planning. I really enjoy meal planning and so I’ll be posting my weekly plans here for any of you who don’t enjoy it or need inspiration or ideas for recipe resources.

Each week I will post 7 dinners and 3-4 breakfasts. I will double my breakfast recipes for leftovers, and I will eat dinner leftovers for lunch each day. (Another tip for Whole30: cook once, eat two or three times.) Remember to make sure any sauces and meats are sugar free. These are the base recipes for each meal, but I will add steamed veggies, roasted veggies or huge salads to all of these meals.

Hope this helps!

Breakfast

Eggs in Purgatory by Nom Nom Paleo

Breakfast Skillet

Breakfast Hash 

Apple Pork Breakfast Sausage by SEP, sautéed swiss chard, and fried yams.

Dinner 

Jalapeño Lime Chicken Wings by SEP

Garlic Pork and Cauliflower Rice (Crockpot) by Paleomg

Lemon Roast Chicken by Jamie Oliver

Thai Pork and Veggie Meatballs by Paleomg (skip the honey)

Lemon Rosemary Salmon by Diane Sanfilippo

Mango and Avocado Salsa on Salmon by Nom Nom Paleo

Balsamic Beef Roast by Civilized Caveman (skip the white wine)

Never heard of Whole30? Check out the official website, and read about how it completely changed my life.

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On Sustainability – And Doing the Best You Can

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I’ve hesitated to write this post for awhile now, because I really don’t want to write something that makes you, the reader, feel guilty. I want to inspire you to explore the topic of sustainability; I don’t want to beat you over the head with facts about pesticides that will scare you into buying organic. No one I know has this completely figured out. No one I know is living a 100% sustainable lifestyle. What I want to focus on is how to do the best you can with what you have. This has been my motto of late: to consistently move toward a more sustainable lifestyle, to cause as little harm to the earth, to others, and to myself as possible. 

Sustainability is a huge topic and can be very intimidating. When I started to research it, I became overwhelmed with all the things I’ve been doing ‘wrong’, and started to panic and try to fix everything at once. This became disastrous and made me wish I never had started looking into it in the first place! I’ve dialled back a bit and I’m now trying to adjust one section of my life at a time. Here are the three sections of my food intake that I have recently committed to sustainable practices only.

Meat/Eggs/Fish

One of the biggest criticisms of the Paleo lifestyle is the increased amount of meat intake. If you are buying your meat at Superstore, Walmart, or many other large grocery store chains, then yes, I have to agree with this criticism. We’ve all heard the rumours of what goes on in those factory farms. If the Pink Slime incident doesn’t disturb you, maybe the treatment of the animals on those farms will. Maybe the rumour of arsenic being fed to chickens might cause you to think twice. Don’t care about animals? You might care about the way it affects the earth, you know, that same earth your children and your children’s children have to live on.

In the past year, we have slowly made the transition from buying our meat at Costco to buying our meat from a local butcher shop. Everything in the store is nitrate free, almost everything is sugar free, and as locally sourced as possible. There are no hormones or antibiotics fed to the animals. They are free to roam in the pastures and eat grass. The animals are not abused in any way. Yes, this kind of meat costs more than factory farmed meat. In the beginning, this was a difficult choice for our family to make, as we keep to a very strict budget. However, the more I researched, the more my conscience would not allow me to wane from this decision. For those of you who can’t afford this kind of meat, this is one of those areas where I urge you to do the best you can with what you have. When you can and as often as you can, choose humanely treated, grass fed, hormone free meat.

One of the ways we are cutting back on meat costs this year is investing in a 1/4 share of a cow. Information on the company we are using can be found here, but there are many other farms doing the same thing. Find one that works for your budget and your family.

For eggs, we currently buy two dozen eggs per week from a local farmer in our neighbourhood who allows his chickens to range free. They cost half the price of the organic, cage free eggs from the store, and when we go pick them up in the morning, the eggs are still warm and fresh, rather than having sat in a warehouse for weeks. It’s one of Charley’s favourite things to do and I love that she gets to see the chickens and learn where her food comes from. Ask around your community or go online to find a local farmer who sells eggs. I found this farm by posting the question on Facebook.

eegs

For fish, we have a share in a CSF – Community Supported Fishery. Huge thanks to my talented friend Liz Johnson who invited us to be a part of it. We have been so thrilled with this program. Previously I found it difficult to justify the cost of wild fish, but this program has made it possible for us to enjoy fresh, wild salmon two or three times a week (seasonally). We’ve also had a lot of fun as a family learning about where our fish comes from and learning how to eat it. It’s been a great experience for Charley and she now eats salmon with minimal complaints, which is nothing short of a miracle in our household. Click here to check out the program we are a part of.

Charley helping fillet our fresh, wild and sustainably caught pink salmon.

Charley helping fillet our fresh, wild and sustainably caught pink salmon.

Produce

For produce, I focus on buying seasonally, local and organic whenever possible. This can get expensive if you are not careful. I did some research and shopped around to find the best prices, and have found that in my surrounding area, Two Ee’s Market is one of the best places to buy.

This year we signed up with a CSA program – Community Supported Agriculture. I googled ‘CSA Langley’ and after looking through a bunch of options that came up, I chose Glen Valley Organic Farm. Each week they deliver a huge box of local, seasonal, organic produce right to my doorstep. With careful meal planning, I only need to pick up 2 or 3 things at the market each week in addition to what comes in our box. We are saving 20-30 dollars a week with this program! There are many options and farms to choose from, depending of course on where you are located.

This is one week's delivery, at my door step.

This is one week’s delivery, at my door step.

If a CSA program is not possible for you and if you are concerned about the prices of local/organic produce, check out this list to help you decide where to spend your money in the produce section of your grocery store.

Treats – Chocolate and Coffee

I recently read an eye opening article on how some of our food choices are unintentionally promoting child slavery and other horrible things on a great blog called Sustainable Dish. (Read the article here.) I have yet to tackle the banana issue, but am now striving to only buy fair trade or direct trade chocolate and coffee. I drink one cup of coffee every morning, and I love dark chocolate for a treat now and then. These are areas that are easier to take on sustainably, if you’re not drinking multiple pots of coffee per day or consuming multiple chocolate bars a day. One of my favourite brands of chocolate is Green & Black’s. Their chocolate is  a truly ‘guilt free’ treat.  For coffee, there are a lot of options out there. A couple of my favourites are Kicking Horse and Ethical Bean, but do some taste testing and find your own favourite.

I could talk with you for hours about these things and discuss so many more reasons behind it all. If you want to delve deeper into this or if you have questions, please leave a comment or email me at wellness@wellnesswithjoanna.com.

If you’re feeling guilty or overwhelmed, relax. Remember, do the best you can with what you have. When you can, make the best choice for you, for the earth and for others. Be intentional in your choices and where you spend your dollar.

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The Meal That Started It All – Breakfast Hash

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This month marks my 2 year Whole30-versary!

Two years ago, a close friend of mine posted an Instagram photo of her zucchini and yam hash for breakfast with the hashtag ‘Whole30’. I asked her about it, and she gave me the Whole30 rundown. I completed the Whole30 challenge, and have been on a journey of health ever since. 

(Side note: The friend happens to be a beautiful writer and very talented photographer. Check out her blog here.)

This meal is still one of my favourites for breakfast, or post workout. I’ve seen variations of the recipe on several different food blogs and I have no idea where it originated, but here’s the gist of it.

Ingredients

1 zucchini

1 yam

1 sweet onion, peeled and chopped

1 tsp sage

2 eggs

salt and pepper to taste

1 tbsp coconut oil

Directions

1) Using a food processor or cheese grater, shred your yam and zucchini. 

2) Heat a large frying pan over medium heat and melt your coconut oil in it. 

3) Place your shredded yam and zucchini and your chopped onion in your pan and mix to combine. 

4) Sprinkle with sage and mix again.

5) Allow the yam and zucchini to cook until you start to see some crunchy brown parts starting to brown, about 10-15 minutes.

6) Remove your hash from the pan when it is cooked to your liking and cover to keep it warm.

7) Fry your eggs in the same pan, however you desire. My favourite way is to gently crack them into the pan, pop the lid on, and leave them to cook for 3-5 minutes until the whites are cooked through and the yolks are still runny.

8) Carefully slide your eggs out of the pan and on top of your hash. Sprinkle with salt and pepper and enjoy!

hash2

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End of the Week Breakfast Skillet

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breakfastskillet

 

Every Tuesday we get a big box of produce delivered through our CSA program. It’s enough to completely fill our fridge and then some, so every Monday I clear out whatever is left from the previous week and fry it up for breakfast. This is a quick and simple meal that is ever changing, and really doesn’t require a recipe. Here are a few steps for any newbies in the kitchen, but those of you who already have been cooking for awhile, just go for it and see what delicious combinations you come up with!

Ingredients

1 tbsp coconut oil

1 sweet onion, peeled and diced

1 apple, washed and diced

Any vegetables you have left in your fridge, washed and chopped to uniform size

Some form of protein (a meal is not a meal without protein the size of your palm!). For example: two fried eggs, nitrate free/sugar free farmer’s sausage, chorizo sausage, etc. Experiment with whatever you have in your fridge.

Directions

1) Heat a large frying pan over medium heat and melt coconut oil in it.

2) Fry your onion and whatever meat you have chosen until cooked through.

3) Add in your vegetables, starting with the hardest vegetables (yam or potato), and then adding the softer ones a few minutes later so they don’t get soggy. 

4) Combine and fry until cooked through. Simple and delicious!

Some of my favourite combinations are: 

Chorizo, yam, leek, apple, bell peppers, and kale.

Farmer’s sausage, potato, apple, bell peppers, swiss chard, and sauerkraut.

Ground pork, zucchini, peppers, fennel, and apple.

Pictured: Farmer’s sausage, red potato, swiss chard and apple.

I would love to hear what delicious comments you come up with or suggest! Leave a comment and share your insight.