You can work out all you want but what you put in your body is 50% of the battle.
Today marks the 22nd day of my healthy eating nutrition plan. Twenty two days without chocolate, alcohol, desserts of any kind or bread! Unbelievable. I feel great too. Of course this is not going to be my diet for the rest of my life, due to my work, but it’s been an integral part of my weight loss and return to fitness. I can’t recall the last time I cooked as much at home for myself. I love to cook but 9 times out of 10 when I cook it’s because I’ve invited friends over. Well not for the last 22 days. Sure I’ve eaten out a couple of times but every time I’ve eaten out I’ve stuck to my plan. Sable Fish on Steamed Veggies at Yew Seafood & Bar or Eggs Ratatouille at Burgoo in Kits. 30 Days To A Better Me isn’t about restricting my life it’s about balance and healthy choices. Because many of you have asked I’ve decided to share with you a couple of the quick and easy dinners I’ve been enjoying. Bon Appetite.
The meals have been simple, each meal must contain protein, fruits or vegetables and a healthy fat in balance. No sugars, grains, processed foods or alcohol. If you love rice and potatoes this meal plan will challenge you. Personally I’ve found it pretty easy to follow and every meal has been tasty and filling. The healthy fat has been the hardest to incorporate but when you know what they are it gets easier. For my snacks of sliced Turkey/Chicken (Protein) and an apple (fruit) I add walnut pieces (healthy fat) because they are rich in Omega 3’s. If you’ve been following my Instagram you know that for dinner I’ve been adding fresh avocado to almost every meal and for breakfast I add a tablespoon of peanut butter to my smoothie. There that’s simple and easy.
The real challenge with this menu plan has been variety so that I don’t get bored. Luckily I love almost every vegetable known to man and especially greens for any kind. Kale, Nappa Cabbage, Bok Choy, Chard, Beet Tops are all delicious, nutritious and easy to cook. A great example of one of my dinners is what I had last night, Beef Stir Fry with Onions, Brussels Sprouts, Bok Choy & Peppers. The healthy fat was the tiny amount of Olive Oil I used in the cooking. Here’s a step by step.
Step 1 Brown beef in frying pan on medium high heat
Step 2 Chop & clean up veggies, in this case Onions, Brussels Sprouts, Baby Bok Choy, and Yellow Peppers
Step 3 Add chopped veggies to beef in the frying pan and toss, cover to capture the steam and periodically repeat Toss and cover until cooked.
Of course you can add whatever spices you like to add to the flavour. Sea Salt, Pepper and Chili Flakes are a staple for me. When all the veggies are cooked you are ready to plate and enjoy. From start to finish this dish took me 20 minutes and one frying pan. Easy to make and easy to clean up!
Of course there are all sorts of variations on this dish. Out of beef or chicken then why not turn this into a delicious scramble? Sautee vegetables in frying pan and when they are just perfect add 2 beaten eggs, stir until it’s all cooked and voila, dinner is served.
Or if you really want to mix it up and you are craving tacos then try browning your favourite ground meat, add in veggies, stir until cooked, spice and then serve in full lettuce leafs. Asian Lettuce wrap or Low carb Mexican taco, call it what you want it’s still delicious.
These are just some of the recipes and menu tricks I’ve used to stay interested in my meals. It’s all part of Precision Athletics 100 Best AB Exercise plan and so far for me it’s working. Sooner or later though I’m going to run out of ideas and that’s why I’m looking forward to checking out The Wellness Show this weekend (Feb 14-16). Of course there will be tons of great booths and exhibits showcasing the latest and greatest but what I’m looking forward to is the cooking stage. Two of my favourite Chefs and Top Chef Canada alum Trevor Bird and Curtis Luk will both be in attendance and both are demonstrating some recipes that I’m positive will be tasty! As a sneak peak of what’s in store at the show, both Trevor and Curtis have each shared with me a recipe that anyone can make. Once I’m off the restrictive part of my fat flush I’ll be making these right away!
Trevor Bird – Smoothie
- 1 cup frozen blueberries
- 1 cup frozen acai berry puree
- 100ml almond milk
- gluten free granola
- natural honey
- fresh fruit and berries
place everything in a blender and turn on till turns into a frozen mass, top with gluten free granola and fresh berries.
Curtis Luk – Congee with sautéed kale, toasted cashews
- 1/2 cup Japanese short grain rice
- 1/2 cup Arborio rice
- 6 cups water
- 1/2 stalk lemongrass, smacked
- 1 inch piece ginger, sliced
- 4 cloves garlic, sliced
- 1/2 bunch green onions
- 1/2 cup toasted cashews
- 2 bunches of your favourite kale
- 2 tablespoons oil
Wash the rice in two changes of water. add some salt and oil and allow to sit in half hour. When the water start boiling, allow the flavours to steep for half hour. Afterwards, strain the solids and bring back to a boil. Add rice, and cook at a gentle heat, about an hour until the rice has broken down almost completely and the congee is thick. Add salt to season to your own taste. For the kale, sauté in a hot pan with a couple teaspoons of oil until wilted down. Add a couple tablespoons of water and a teaspoon of chill oil and cook until the water is evaporated. Serve the congee with the kale on top, garnished with cashews. You can add a number of additional condiments.
Aren’t you hungry? I am. If you’d like to join me at The Wellness Show I’ve some good news for you, I’m giving away 2 tickets! Enter here!
If this hasn’t inspired you to cook at home then at the least make sure you eat out on March 25th to show your support for Dining Out For Life. It’s 20 years old and 25% of your food bill at over 200 restaurants from Whistler to Vancouver will go to support people living with HIV/AIDS. Check the site every day because new restaurants are added daily and chances are one of your favourites is on the list. What could be better, having a great dinner out that ensures those with HIV/AIDS can eat a healthy meal at home. It’s a win win!