"

Every challenge is an opportunity to learn and grow.

"

The New “Yogurt” Smoothie

Removing dairy from my diet makes me miss one thing a lot, yogurt, so I’m working on trying some new alternatives. Below is a recipe for a shake that calls for coconut yogurt, let’s have some fun with this!

Orange and Banana “Yogurt” Smoothie
(Serves 2)

Peel, slice, and freeze bananas in resealable plastic bags to use as a nutritious thickener for a variety of smoothies.

1 large banana, peeled, sliced, frozen
1 cup chilled natural or unsweetened orange juice (not from concentrate)
1/2 cup coconut yogurt homemade or store bought (you can sub silken tofu or even normal yogurt if you are consuming dairy)
4 ice cubes
1 tablespoon honey

Combine all ingredients in blender. Blend until smooth. Divide smoothie between 2 glasses and serve.

Now how exactly do you make this “Coconut Yogurt”? I found the following recipe online at Raw Glow.

How to Make Coconut Yogurt

4 cups young coconut meat or organic coconut milk (if fresh get the white shelled coconuts at the grocer not the hairy ones)
1 cup young coconut water
2 capsules or 1/4 teaspoon probiotic powder

Pour the coconut water in a pitcher to save for later.

Open 6-8 coconuts and scoop out the meat to get 4 cups of coconut meat. Make sure there are no bits of shell in the coconut meat.

Blend the coconut meat with about 1 cup of young coconut water or plain water until the coconut meat is smooth and creamy.

Pour contents of your blender into a clean glass bowl and mix in two capsules full of your favorite probiotic powder with a clean spoon. (Natren’s, Dr. Ohira, or Nature’s Way) If you are using a powder use about 1/4 teaspoon. This is a great way to test your probiotic powder, if it makes yogurt you know that the cultures are active.

Put the bowl in the dehydrator and set the dehydrator at 100 degrees F. The yogurt should incubate for about 3-6 hours.

You know it’s ready when it has a fluffy consistency. It will store in the refrigerator for at least 10 days. The yogurt should be white, if it turns pink or purple discard it.

Have a little fun experimenting in the kitchen, it’s exciting to try something new

Always living with passion,

Sammie

I’m With The Band

No weights on hand? No problem! If you have a simple resistance band, then you’ve got a powerful toning tool. Here are a slew of exercises to put it to good use.

Squat with Reverse Band Fly

Stand with feet wider than shoulders and ends of band in hands, arms extended in front of you at shoulder height, palms down. Choke up on band until it’s taut. Squat as you bring arms out [shown]. Return to start; repeat. Do 10 reps.

Curtsy Lunge and Sword Draw

Hold one end of the band in your right hand, the other under your right foot. Cross your left leg behind you and drop into a curtsy lunge. Lift your right elbow diagonally, fist in front of your shoulder. Without moving your upper arm, raise your fist. Pause, then slowly lower to start. That’s one rep. Do 10 to 12 on each side.

Triceps Push-Up

Start in modified push-up position (back straight, abs engaged, knees, and lower legs on mat). Place resistance band across back and hold an end tightly under each hand. Put hands about 5 inches apart on mat and lower chest toward floor, keeping elbows by sides. Push back up into band; hold for 4 seconds. Do 10 reps.

Butt Blaster

Loop the band around the bottom of your right foot and hold both ends firmly in right hand as you kneel on all fours. Keeping torso still, extend right leg behind you at hip height, foot flexed. Return to start without letting knee touch floor, and repeat. Do 12 reps on each leg.

Press and Stretch

1 Holding an end of a resistance band or tube in each hand, lie faceup with knees tucked to chest and place center of band around feet. Extend legs up, feet flexed, and rotate thighs, knees and toes out from hips; heels stay together.

With elbows on floor, wrists straight and abs pulled in, inhale and draw knees toward chest and out to sides, keeping knees wide and heels together. Without letting back arch, exhale and return to starting position, extending legs out 45 degrees from floor, heels together. Do 10 to 12 times.

Side Plank Lift

Wrap center of the resistance band around feet and hold end in left hand. Balance on right forearm and outside of right foot, feet stacked and hips lifted so body is straight from heat to feet. Bring left hand next to left side, elbow bent and pointing up. Keeping torso still, raise left leg as high as you can, then slowly lower leg to within a few inches of bottom foot (hips stay up the entire time) and repeat. Do 10 to 15 reps on each side.

X Wrap

Sit on floor with legs in a V position. Wrap band over quads and under hamstrings (forming an X), and hold an end in each hand. Engage abs, keeping back straight and chest lifted, and raise legs about 1 foot off floor. Pull on band as you push legs out to sides, then back in. Do 15 reps without lowering legs.

Bicycle

Attach an end of a resistance band to each ankle so there’s little slack when legs are extended on the ground. Lie face-up with hands behind head. Lift head, shoulders, and feet off the ground. Draw right knee in as you turn your upper body to the right and draw left elbow toward knee. Switch sides to complete 1 rep. Do 15 slow, then 15 fast.

Get Moving!!!

Always living with passion,

Sammie

Gluten Free, Dairy Free, Leftover Free Brownies

These brownies take me back to my childhood and bring a chocolate covered smile to my face. I grew up with a grandfather with celiac disease at a time when finding palatable gluten free baked goods was a huge dilemma. My mother tried and tried to find something to bake for him for celebrations so that he could join in on the fun and finally stumbled upon a version of the recipe below and it was a hit.

After my grandfather passed away these brownies remained the one and only brownie recipe my family would bake because they were the best we’d ever had. I’ve jazzed up the recipe a bit by removing the refined sugars and replacing the original “margarine” and don’t tell my mom but I think they are even better now.

Moist, chocolatey and guilt free in moderation. Eat your heart out!

Leftover Free Brownies

Ingredients:

2/3 cup coconut oil
4 sq unsweetened bakers chocolate
4 eggs
2 tsp vanilla
1 1/2 cup maple syrup
3 cup baby rice cereal (gluten and lactose free on packaging)
1/2 tsp salt
1 tsp baking powder

Directions:

Preheat the oven to 350 degrees

Melt coconut oil and chocolate over a double boiler. I place a glass bowl over a small pot of simmering water (be sure the glass doesn’t touch the water).

Blend eggs, maple syrup, and vanilla. Stir in cereal and other dry ingredients. Add chocolate mixture and blend.

Spread in greased rectangular brownie pan.

Bake for 20-25 mins or until a toothpick inserted in the center comes out clean. Cool on the counter.

Dairy Free Ganache Icing

Chop 3 – 100 gram dark chocolate bars (70%-75%) into a bowl.

Heat one can of coconut milk in a saucepan until tiny bubbles just begin to form on the surface.

Pour the hot coconut milk over the chocolate, add a pinch of salt and stir until you have a glossy chocolate icing. Spread over your brownie and allow to cool. You won’t even taste the coconut milk.

I promise your whole family will love these, and you’d never know that they are a healthy alternative!

Always living with passion,

Sammie

“Versatility” is the Word of the Day

Your grandmother may have combined lemon and salt to make her own all-natural, abrasive household cleaners. Growing up, friends may have assured you that olive oil made for a handy deep conditioner for unruly hair. And I have to admit that I’m a big fan of coconut oil for everything from cooking and baking to hair care and skin smoothing.

This week, your challenge is to break a few of your favourite multipurpose pantry and fridge staples out of their kitchen routine and put them to a new use. Ask friends and family, follow a little elderly advice or simply get on Google to find out what food items may play double duty.

Not only will adding grocery items to your cleaning or beauty regimen help stretch those dollars, but it may also steer you farther away from the countless chemicals found in the packaged products you reach for on a daily basis.

Have a favourite homemade concoction and want to share? Fill me in here!

Get brainstorming!

Always living with passion,

Sammie

A Different Angle

I’ve been experiencing a mixed bag of reactions and responses to last weeks blog post where I posted two side profile pics for the sole purpose of demonstrating a reduced inflammation in my abdominal region. I have been called emaciated and unhealthy looking and a promoter of “thin is in”. I’m posting two “before and after” front view pictures, the second taken last weekend, in order to prove that I am in no way emaciated, starved or unhealthy. I am fit and well nourished and my life and career are based on health and exercise.

I promote health and health comes in many shapes and forms but carries one common thread, leading an active life and eating nourishing foods. Health “looks” like the above photo for my personal physical goals. That does not mean health has to “look” like that for everyone else nor have I ever stated that. Every woman has their own vision of health and I only encourage that their lives include a healthy dose of activity and an abundance of foods that nourish their bodies.

I’d like to also clarify that in no way do I benefit from people cutting gluten and dairy out of their diets nor do I ever promote Booty Camp as the only exercise solution through my blog. I do however run challenges from time to time for recruits.

My blog is meant to be a resource for ladies to learn about health and fitness and gain a sometimes new perspective on things that they may be able to do to improve their health. In this effort I have always been completely transparent and that is who I choose to be as a fitness professional.

Always living with passion,

Sammie

It’s All About Options

This week I’ve challenged you to give up gluten or dairy (or both!) to see if it makes a difference in the way you feel and look. If you’ve found that skipping wheat, barley and rye, or all things milk-based hasn’t produced any noticeable results, then simply return to your regular healthy eating plan. No harm, no foul. But if, like me, you’re experiencing less bloat, gas and digestive distress (and simply feeling better!), then stock up for another intolerant-free week ahead. This substitution guide will expand your options at the grocery store and leave you asking, “Bread, who?”

Gluten

Avoid: wheat, spelt, triticale, semolina, rye, matzo, barley, bulgur, graham flour, durham, farina and kamut, and their by-products

Try:

Brown or wild rice
Quinoa
Buckwheat
Potato starch flour
Tapioca flour
Soy flour
Coconut flour
Cornstarch
Corn flour (and, therefore, corn tortillas!)
Cornmeal
Sorghum
Flaxseed
Millet
Amaranth
Arrowroot
Almond flour
Beans and legumes, and their flours, such as chickpea (or garbanzo bean) and fava (or broad bean)
Nut flours/meals, such as almond and chestnut

Dairy

Avoid: cows’ milk and its by-products: cheese, butter, half and half, yogurt, cottage cheese and ice cream; the proteins casein, whey and lactalbumin, which are found in many processed foods

Try:

Regular or smoked tofu for sliced mozzarella or provolone
Nutritional yeast for cheese
Soy, hemp, or rice-based “cheese” for cheese
Plain soy yogurt for sour cream
Pureed silken tofu for sour cream
Soy yogurt for yogurt
Unsweetened applesauce for butter
Unrefined coconut oil for butter or lard
Olive oil for butter or lard
Avocado puree for butter
Mashed bananas for butter
Prune puree for butter
Hemp, soy, rice, oat, or almond milk for cow’s milk
Soy milk for buttermilk
Coconut, potato, rice, or soy milk powder for powdered milk
Coconut milk for evaporated milk, half-and-half or cream
Tofu spread for cream cheese
Flavoured tofu spread for chip dip
Baba ganoush for spinach and artichoke dip
Soy, rice or pea protein powder (also vegan) for whey protein powder
Coconut milk ice cream for gelato
Banana “ice cream” for ice cream
Sorbet for sherbet
Soy, rice or hemp-based “frozen yogurt” for frozen yogurt
Dark chocolate for milk chocolate
Carob chips for chocolate chips

But will zero cow’s milk mean a dip in your daily calcium intake?

Not to worry, there are plenty of dairy-free, calcium-rich food options out there to help you get the 1,000 milligrams (mg) recommended daily.

1 cup fortified soy or rice beverage: 300 mg
4 figs: 506 mg
6 pieces canned sardines with bones: 200-300 mg
1 cup white (navy) beans: 100-200 mg
½ cup bok choy, cooked: 50-100 mg
1 cup broccoli: 50-100 mg
1 medium orange; 50-100 mg
1 cup kale: 50-100 mg

Here’s a complete resource of more sources of calcium. http://www.eatrightontario.ca/en/Articles/Bone-Health/Calcium-Sources.aspx

Always living with passion,

Sammie

Healthy Bones Smoothie

Milk isn’t the only thing that does a body good. Four medium figs offer a whopping 506 milligrams of calcium – that’s 50 percent of the average woman’s daily need of the bone-building mineral. Our smoothie recipe calls for double that! (More on calcium to come tomorrow in my weekly “FYI Friday” post.

Healthy Bones Smoothie
Serves 2

Ingredients:

8 California figs (fresh, fozen or dried)
2 bananas, peeled (fresh or frozen)
16 oz soft silken tofu
24 oz ice cubes
1 tbsp maple syrup (cuts the soy flavour)
Mint leaves or fresh berries for garnish, optional

Tips:

Fruit is best if frozen (and may actually help you skimp on ice cubes!), but fresh is fine. Sprinkle peeled bananas with lemon juice as an all-natural preservative.

Instructions:

Place all ingredients together in a Vita-Mix blender or high powered blender (not a food processor) and blend on high until smooth, approximately 1-2 minutes. Garnish with a mint leaf or fresh berry, if desired. Enjoy immediately.

Always living with passion,

Sammie

TIPS: Fruit is best if frozen (and may actually help you skimp on ice cubes!), but fresh is fine. Sprinkle peeled bananas with lemon juice as an all-natural preservative.

Time Crunch? It’s Crunch Time!!!!

No excuses! Here’s a routine that you can squeeze in when time’s not on your side in 10-15 minutes. Depending on time constraints and your fitness level, run through this workout 2 to 3 times (remember to break for 1 to 2 minutes between each circuit).

Dumbbell Sumo Squat

Grab a heavy dumbbell and hold an end with each hand at arm’s length in front of your waist. Set your feet about twice your shoulder width apart, your toes turned out slightly. Lower your body as far as you can by pushing your hips back and bending your knees.

Pause, then push yourself back to the starting position. Keep your torso as upright as you can for the entire movement, with your lower back naturally arched. Do 10 to 12 repetitions.

Single-Leg Squat

Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor and hold it there.

Brace your core, then push your hips back and lower your body as far as you can, keeping your torso as upright as possible and raising your right leg so it doesn’t touch the floor. Pause, then push through your heel to return to start. That’s one rep. Do 10 to 12 repetitions; switch and repeat on opposite leg.

Jump Lunges

Begin in a lunging position, making sure not to let your front knee go any further forward than your front toes. Lower down to the bottom of the lunge, then immediately push off the ground with your feet to jump up. In the air, bring your back leg forward and send the front leg back (position B below). Land softly in a lunge, and continue alternating until you’ve done a total of 20 jumps. Try to do this as quickly as possible, but make sure you’re maintaining good form.

Plyo Push-Up

Get in plank position with knees on the ground. Bend elbows, lowering chest toward ground.

Push up explosively and clap your hands. If clapping is a stretch for you simply pop up off the ground and land back down as gently as possible.

Perform 15 to 20 reps.

Plank Heel Touch

Get in plank position with feet shoulder-width apart. Bring right heel toward your butt as you reach back and touch it with left hand [shown]. Return to starting position and repeat with opposite arm and leg. Continue, alternating sides.

Repeat for 1 minute.

Star Squat

Stand with feet together, arms by sides. Squat low, placing palms on floor in front of feet, directly under shoulders.

Kick feet straight behind you, landing in push-up position (balancing on palms and toes, back flat, abs engaged).

Jump feet forward to squat.

Immediately jump straight up, bringing arms and legs up and out to sides (like a star). Land in starting position.

Do 10 reps.

Get moving ladies!

Always living with passion,

Sammie

Breakfast, Lunch OR Dinner!!!

Becoming gluten and lactose free has led me to explore a wide variety of exciting new food combinations and options. I’ll be sharing plenty with you in the weeks and months to come!

Last night in particular I was looking into a bare fridge and cupboards wondering what on earth to make for dinner. I wasn’t going to fall back on ordering in or making the next easiest thing, pasta, as I have always tried to limit my starches late at night and focus on more veg and protein based meals.

So the pasta idea got me thinking. I had 3 eggs in the fridge, some mixed greens and a jar of organic pasta sauce, what could I possibly create with that? Deliciousness that’s what!!!

Marinara Poached Eggs

Ingredients:

2 eggs
1/2 jar organic marinara sauce (or any of your favourite tomato based pasta sauces, dairy free)
1 small onion (diced)
1 clove garlic (minced or put through the garlic press)
1/4 – 1/2 red chili pepper (thinly sliced) optional
1/2 cup sliced mushrooms
1 cup mixed greens
1/2 lemon (juice)
1 tbsp extra virgin olive oil
1 tsp coconut oil (for cooking)

Directions:

Heat the coconut oil in a medium-high pan and gently saute the onions, garlic, chili and mushrooms. Once the onions are transparent and soft pour in your marinara sauce and bring to a simmer. Allow to simmer for 2 mins before cracking the eggs directly into the sauce (you can dig a tiny well with the shell as you gently release the egg). Cook the egg in the simmering sauce (feel free to spoon warm sauce over the eggs as well) for approx 5-7 minutes until the white is cooked fully and the yolk has warmed.

Dress the salad greens with the olive oil and lemon juice and serve the poached eggs with some sauce either on top or to the side of the salad.

This is such a pleasant tasting dish and totally full of antioxidants from the jarred tomatoes (processing tomatoes releases more antioxidants), fiber in your greens and protein from your egg! Don’t get too anxious about eating the yolk either, it’s actually the part that contains the vitamins and minerals in the egg and can be consumed in moderation.

Give it a try and discover that gluten free doesn’t mean flavour free!!!

Always living with passion,

Sammie

Ban the Bloat!

Three weeks ago I took a giant nutritional leap and stopped eating milk products and consuming gluten. I had reached a point where I was frustrated with no longer being able to lose that “last ten pounds” when I was doing EVERYTHING right! I was also tired of feeling bloated, gassy and like my abdomen was ready to bust at the end of a day of eating. Not to mention frequent bouts of constipation and “the runs”.

I gave myself 3 weeks to try this new nutritional lifestyle out, see what happened with my body, and decide if it was “worth” not consuming some of the foods I LOVE, hello bread and cheese!!! It was honestly the BEST decision I’ve made in a long time! Not only did I lose weight, body fat and bloat but I feel digestively comfortable again! See for yourself!

BEFORE

AFTER

So you might be asking, why cut gluten and lactose (milk products)? Both are commonly known to cause inflammation in people with sensitivities or allergies. In simplest terms, inflammation is the body’s immediate first-aid reaction to heal itself from some type of damage caused by a virus, bacteria, fungus, environmental toxin, or an injury. Without the crucial process of inflammation, the body cannot restore itself in the face of damage.

Reasons to GIVE UP Gluten

Gluten sensitivities are not only known to cause inflammation of the gut. A gluten sensitivity or allergy may also contribute to the inflammation that leads to joint pain. If either applies to you and you eat gluten, your body responds as if it were a harmful substance. The inflammation that occurs is supposed to serve a positive purpose by alerting the body that something is off, setting in motion a series of actions to protect the body. If you are regularly consuming gluten, you are experiencing prolonged and frequent inflammation that serves no positive purpose and is actually harmful.

Rheumatoid arthritis results when the immune system mistakenly attacks the joints. Gluten allergies and sensitivities have been increasingly linked to autoimmune conditions such as this – others include lupus. In fact, an article for the naturopathic medical school Bastyr University reported cases of individuals with celiac disease being misdiagnosed as having lupus. Research has uncovered possible links between gluten allergies and exacerbating symptoms of the condition.

Avoid: Wheat, spelt, triticale, semolina, rye, matzo, barley, bulgur, graham flour, durham, farina and kamut (and their by-products)

Reasons to GIVE UP Milk Products

Dairy allergy: An allergy is an immune response that results in inflammation and tissue damage. Such a response to food can be exhibited in any part of the body, therefore it can cause a wide range of problems. Food allergies also interfere with nutrient absorption, resulting in conditions such as iron deficiency anemia, osteoporosis and fatigue.

Lactose intolerance: Lactose is an enzyme found in milk and other dairy products. Some people have issues consuming products that contain lactose. If you are lactose intolerant, your body lacks or has deficient amounts of lactase. Lactase is the enzyme that breaks down and helps your body process lactose. As a result, you can experience a variety of symptoms, including some that contribute to stomach inflammation.

Avoid: Dairy includes all types of cows’ milk (yes, even skim!) and its by-products: cheese, butter, half and half, yogurt, cottage cheese and ice cream. It also includes the proteins casein, whey and lactalbumin, which are found in many processed foods.

My Mini-Challenge to You!

I challenge you to experiment with “giving-up” one or both of these common inflammatory agents for just ONE WEEK! That’s 7 days. If you find that your body does not feel better, you haven’t seen changes, go right back to it, maybe you’re one of the lucky ones who can process these items with no issues at all

I’ve been so fortunate to have had such amazing personal results and also awaken a cooking creativity in me that has me excited about food all over again! It’s a whole new world out there playing with gluten and dairy free options and it’s soooooo yummy! You do NOT have to feel deprived and I’ll prove it throughout this week

I dare you to try it!

Always living with passion,

Sammie

Your Guide to a Healthy Grocery Run

The first week of camp for 2012 is said and done, so many of you have your sights set on the weekend. If a stop at your local supermarket is on your Saturday to-do list, I’m here to help. To all my February Finisher Challengers, pay close attention! Now’s the time to stock up on clean eats and set yourself up for another healthy week ahead. Plus, each and every grocery run can be your chance to renew your commitment to a clean lifestyle.

Before you hit those supermarket aisles this weekend, check out my five shopping tips to boost your nutrition success.

Stick to the perimeter of your grocery store

Big chain store or small, local supermarket. One grocer to another. They’re all usually set up the same way: Produce, eggs, dairy, meat, seafood and baked goods line the outer edges of the store. What’s left? Aisles upon aisles of boxes, cans and packages (sodium and sugar and preservatives, oh my!) sitting in the center. While you may have to dip into the core of the supermarket for a few whole grains and possibly – especially at this time of year – a package of frozen fruit for your morning smoothie, steer clear of the area whenever possible. The fresher food lies in the periphery. Plus, less packaging translates to fewer food labels to peruse and, therefore, a quicker shopping trip.

Keep an eye out for produce being sold in bulk or at a discounted price

A great deal or heaping piles of a certain type of fruit or vegetable is often a good indication of seasonality. Local items at their peak of freshness are less expensive. Plus, transporting out-of-season produce from afar not only translates to higher prices, but also to a decrease in nutrients.

Frozen fruits and veggies aren’t always evil

Yes, fresh is usually best. But, in the dead of winter, that can often limit your selection of produce. Opting for frozen berries rather than reaching for a pricey pint from out of town is a budget- and health-conscious option…not to mention an environmental one. A few things to keep in mind when going frozen: Produce should include merely one ingredient – the fruit or vegetable in question. Look for labels that read “flash frozen,” which indicates that the item was frozen at its peak of freshness without degrading vitamin or minerals.

Let your eyes wander

Where items get stocked on a supermarket shelf is anything but random. Products found at eye-level are often more expensive, popular brand names…but that doesn’t mean they’re healthier. Don’t overlook cleaner options simply because they’re not in your line of sight. Comparison shop and don’t be afraid to tippy toe (hello calves!) or squat down to get the healthy buys you’re looking for.

Bring along your reading glasses

Yes, if you must purchase food in a box, package or can of any kind, first flip it over and quickly scan that ingredients list. Five ingredients or less: good. High fructose corn syrup, sugar, artificial sweeteners, preservatives, chemicals, additives and items you can’t pronounce: put it back.

Happy Shopping!

Always living with passion,

Sammie

Coco-berry Smoothie

There are so many alternatives to dairy available that we sometimes don’t even consider when brainstorming our next smoothie or meal. One of those is my absolute favourite coconut milk! I love the flavour of coconut and the smell takes me straight to the beach so making this smoothie on a cool winter morning is absolute perfection in my books.

The following smoothie combines the antioxidant rich sweetness of berries with the many healthful properties of coconut milk.

Coconut milk contains many vitamins, minerals and electrolytes, including potassium, calcium and chloride. Plus, half of the medium-chain fatty acids in the dairy-free milk are composed of lauric acid, which offers anti-viral, anti-bacterial, anti-microbial and anti-fungal properties. Dairy-free, gluten-free, soy-free, lactose-free and, yes, nut-free! Perfect!

Coco-berry Smoothie
(Makes 2 servings)

Ingredients:

1 (15 oz.) can light organic coconut milk (or 2 cups of homemade coconut milk recipe below, my preference)
1/2 cup frozen blueberries (no sugar added) or 3/4 cup fresh blueberries
1/2 cup frozen raspberries (no sugar added) or 3/4 cup fresh raspberries.
1/4-1/2 tsp. cinnamon
2 tbsp. honey or agave (optional, I find the berries sweet enough)

Directions:

Step 1 – Place all ingredients in a blender and blend until smooth.

Step 2 – Serve.

Homemade Coconut Milk (SO SIMPLE)
(yields 4 cups)

Soak 1 cup of organic unsweetened shredded coconut in 4 cups of warm water for 15 minutes. Blend with an immersion blender or in a full blender. Strain. Voila!

I hope you enjoy this smoothie as much as I do, it’s a regular in my kitchen Feel free to experiment with different berry combinations or add pineapple and mango for a delicious and nutritious pina colada (sans alcohol)!

Always living with passion,

Sammie

A Little Perk For Your Girls

Whether you want to fight the sag of a larger chest or help boost a smaller set, we’ve got five moves to help prop up your bust.

Push-Up on an Exercise Ball
Repetitions: As many as you can with proper form

1. Kneeling in front of a large exercise ball, rest your torso on top, and extend your arms so they reach over the other side. Slowly roll your body over the ball, and inch your hands forward on the floor until just your thighs are resting on the ball. Your hands should be in line with your shoulders but slightly more than shoulder-width apart. For a printer-friendly version of all steps click below.

2. Keeping your abs contracted and your back straight, bend your elbows, and slowly lower your torso toward the floor. Stop 4 to 5 inches shy of the floor. Hold, then push back up. (For an advanced version, rest just your shins on the ball. If you don’t have an exercise ball or are a beginning exerciser, start with a push-up on the floor with your knees bent.)

Criss-Cross Presses
Repetitions: 8 to 16

1. With a three to eight lbs dumbbell clutched in both hands & lying with back on the bench or a carpet on the ground bending knees with feet placed flattened on the bench. Now arms are to be placed out at the sides, elbows bended so that the upper arm areas are at the height of the shoulders & palm areas to faced forwards.

2. Contracting trunk & pressing dumbbells upwards so that right wrist is crossing on top of the left one. Lowering to the beginning pose. On the subsequent repetition, crossing left wrist on top of the right one. Continually alternate cross-cross moves.

Upper Body Slide
Repetitions: 8-12

Start in a push-up position, hands directly under shoulders, resting on paper or plastic plates (for carpet) or washcloths (on wood or linoleum) as gliders. Keeping arms straight, slowly slide them out in front of you in a V shape to lower chest toward floor (as shown). Hover above floor if possible, then rest on floor. Bend arms to slide hands under shoulders and push up to start.

Cleavage Kickback
Repetitions: 12

Stand on an exercise band, feet hip-width apart, holding an end in each hand. With arms down at sides, squat and bend slightly at waist, keeping back flat. Draw the band behind you, keeping arms straight, squeezing shoulder blades together and feeling chest stretch open (as shown). Slowly release arms for one rep.

Chest Exercise Cable Squat to Punch
Repetitions: 15 on each side

1. Load 10 to 15 pounds on the weight stack, adjust the cable pulley to knee height, and hold handle in left hand in front of chest, elbow bent and right hand on top of left. Stand perpendicular to machine with feet slightly wider than shoulders and move away until there’s tension in the cable (you should feel like you have to work to keep your body facing forward). Lower into a semi-squat.

2. Straighten legs quickly and turn to the right as you punch left arm up to the right, parallel with the cable. Return to the semi-squat and repeat. Do 15 reps, then turn around to face the opposite direction and punch to the left with right arm. Rest for 60 to 90 seconds between sets.

Do it at home: Attach one end of a resistance tube low on a sturdy object, like a couch leg.

Now get bustin’s those boobies!

Always living with passion,

Sammie

Seared Tuna on Watercress and Fennel Salad

So I’ve always disliked fish, but have decided recently that perhaps I haven’t given it a fair chance. I mean my parents were no chef’s and fresh fish is far different than frozen fish sticks lol. Surprisingly enough the recipe below convinced me that tuna (not the kind in the can) is AWESOME!

This recipe is a lovely balance of essential fats and protein in your fish and a punch of fibre and vitamins in the salad below. Let’s just say that Sebastien has dubbed it his favourite so far on my mission to try lots of new recipes this year.

Seared Tuna on Watercress and Fennel Salad
(Serves 2)

Ingredients:

2 pieces of fresh tuna, 1/2 inch thick (can substitute 1 can tuna packed in water)
2 cups fresh watercress, washed (I couldn’t find watercress and substituted arugula)
1/2 cup avocado, diced
3/4 bulb fennel, shaved thinly (I used a mandolin, be careful and use the guard!)
1 cup green beans, sliced
2 tbsp olive oil
3-4 black olives each plate
Juice of 1 lemon
1 teaspoon sea salt

Directions:

1. Combine all ingredients aside from tuna in a bowl and toss.

2. If using fresh fish turn the grill (or broiler) to high or heat a saute pan to high.

3. Bush fish with olive oil and season with salt.

4. Sear, grill or broil for 2 minutes each side.

5. Serve salad on the plate and slice or flake the tuna on top.

DEEEEELISH!

Always living with passion,

Sammie

February Finisher – Set Your Goals!

Have you been exercising for years and still haven’t reached your ultimate physique?

We often tend to jump into a workout program without first laying out a plan for success.  An architect would never allow contractors to throw together a building without first planning each and every step along the way.  They always know the materials and tools that are required in the construction, and most importantly, they know exactly what the building will look like when they are finished, in every intimate detail.  The same meticulous planning that the architect and builders do must go into your own plan for your ultimate physique.  If you don’t know what you are working towards, and set out a plan to get there, you will most likely fall off track.

The # 1 Reason For Failure Is…

The lack of clearly defined written goals.  Goals have the ability to create energy and motivation. The process of setting your plan for success begins with clearly written goals.  It is what you focus on or think about that you manifest in your life, so ensure that your goals are positive and motivating.

Simple Steps to Draft Your Plan for Success

1) Set Specific Goals:  Narrow it down, right to the exact amount of pounds that you want to lose, and set an exact date that you want to accomplish it by.  How much body fat do you want to lose? What size of clothes do you want to wear? Ladies, do you want Jennifer Aniston arms? Madonna legs? You want to avoid being general or vague about the way you want your body to look or you will never know when you have reached your goal. Once you have set this your “ultimate goal” utilize a professional to verify that it is reasonable to achieve your goal in that timeline.

2) Set Measurable Goals:  Ensure that there is some part of your goal that allows you to monitor or measure your progress. This can be with size measurements, scales for weight loss, calipers for body fat, etc.

3) Set Smaller Goals:  You’ve got your BIG goal. But if you set a goal that’s 6 months into your future it may not be motivating, and won’t get you off the couch and exercising.  Your BIG goals are meant to excite you and even sometimes scare you.  Smaller goals are meant to help you gain momentum along the way. Setting daily, weekly or monthly goals are great ways to achieve success and celebrate! If you complete your weekly goal or daily goal every day for a week celebrate with some time out, a new piece of clothing just NOT food!

4) Establish emotional reasons why you want to achieve your goals:

“If you have a strong enough why you can achieve almost any how”
– Nietzsche, Philosopher

What are your reasons for wanting to build a great body?  How will it make you feel? What is important to you about getting there? WRITE IT DOWN! When you start drooling over that chocolate cake, take a quick look at your list to get back on track!

Get Drafting

Now that you have the tools to begin your plan for success, get started!  Take out a pen and paper and start working on it, because the minute you write your goals down on paper you are that much closer to making them happen.  It doesn’t take long and it is your key to success.

Always living with passion,

Sammie

Detox Time

After a season of alcoholic beverages, sugary treats and fatty indulgences it’s time to give your body a break and help it get back on track. What better time than now to flood your body with those nutrients that it has been missing for quite some time.

A quick and easy way to help dose the body with lots of veggies, vitamins and minerals is a detox smoothie!

Green Detox Drink

3 carrots – *sliced into 1/2 inch pieces
3 kale leaves
2 celery stalks – *sliced into 1/2 inch pieces
2 beets – cubed
1 turnip – cubed
½ bunch spinach
½ cabbage – *cut into slices
½ bunch parsley
½ onion – *cut up chunky
2 garlic cloves

Juice all ingredients in a juicer. Save the carrot for last to help flush out the juices of the leafy ingredients.

*If using a blender. Puree in a blender, adding water until drink reaches desired consistency.

Bottoms up!

Always living with passion,

Sammie

High Intensity Run Intervals

There’s no better functional cardio workout than running. It’s the original workout! Running is a great workout to incorporate into your routine between resistance days. It not only burns a ton of calories but it’s great for shaping the legs and midsection as well!

Turn on some tunes and hit the treadmill, or the pavement for these fat blasting interval runs!

Today I’ve put together two interval circuits for you: One that can be performed from the comfort of your gym or home treadmill, and a second that you can try on a run in the great outdoors. Get runnin’!

Treadmill

WARM-UP: 5 minutes brisk walk or jog.

WORKOUT: 30-second sprint (work interval), followed by 2-minute jog. Perform 6 to 12 intervals, depending on fitness level and time allotted.

COOL DOWN: 10 minutes brisk walk or jog, followed by stretch.

Descriptions

30-SECOND SPRINT: Find a treadmill speed that you can sustain for no longer than 30 seconds. Try to set your speed slightly higher than what you are comfortable with. (NOTE: It may take a few intervals to learn what your 30-second limit is.)

2-MINUTE JOG (OR WALK FOR BEGINNERS): Slow down for 2 minutes. And no, this should not be a crawl. Everyone’s recovery interval will vary depending on their fitness level. Beginners may want to start at 2.5 to 3.5 miles per hour (MPH) at zero incline.

Great Outdoors

WARM-UP: 5 minutes brisk walk or jog. If you have a hill, school bleachers or stair case nearby, head there!

WORKOUT:

Interval 1

30-second sprint/run (If available, run up that hill or stairs for a little added incline!)
2-minute walk (Walk back down!)
Repeat 1-3 times

Interval 2

30-second sprint/run
1-minute alternating lunges
1-minute squats

Repeat 1-3 times

Interval 3

30-second sprint/run
1-minute half burpees
1-minute mountain climbers

Repeat 1-3 times

Interval 4

30-second sprint/run
1-minute push-ups
1-minute crunches

Repeat 1-3 times

Interval 5

30-second sprint/run (If available, run up that hill or stairs for again!)
2-minute walk (Walk back down!)

Repeat 1-3 times

COOL DOWN: 10 minutes brisk walk or jog, followed by stretch.

Now get running!

Always living with passion,

Sammie

Get your tummy back on track

After a season of sweets, turkey, ham, roasts and tons of starchy carbs, a light meal with fish, greens and fruit is the perfect way to get back on track. Here’s a tasty recipe for fresh tuna to do just that!

Grilled Yellowfin Tuna with Romaine & Tropical Fruit
Serves 4.

Total time: 20 minutes.

Ingredients:

4 cups packaged chopped romaine lettuce
2 cups chopped fresh pineapple
1 cup refrigerated pre-sliced fresh mango, chopped (the kind you buy at the prepared fruit counter)
1/3 cup chopped red onion
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
2 tablespoons fresh orange juice
1 tablespoon olive oil, divided
1/2 teaspoon sea salt, divided
3/8 teaspoon freshly ground black pepper, divided
8 (3-ounce) Yellowfin tuna steaks
4 lime wedges (optional)

Directions:

1. Combine first 7 ingredients in a large bowl; add 1 teaspoon oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper, tossing to combine.

2. Heat a large heavy grill pan over medium-high heat. Rub remaining 2 teaspoons olive oil over tuna; sprinkle tuna evenly with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Add tuna to pan; cook 3 minutes on each side or until desired degree of doneness. Arrange 1 1/2 cups salad on each of 4 plates; top each serving with 2 tuna steaks. Serve with lime wedges, if desired.

Bon Appetit!

Always living with passion,

Sammie

January Joiner or February Finisher?

Year after year we hear of people making resolutions to lose weight, get in shape, tone up, eat healthier etc. The American Journal of Psychology states that nearly 1/4 of these people give up on their resolution by Jan 7th!!! Over half have dismissed their goal by March!

This is why the fitness industry dubs these new exercisers as “January Joiners” and many fitness clubs RELY on them for a prosperous 2012 as the multitude of new members who do not attend the gym makes for lots of income for the entire year and an uncrowded space.

At Booty Camp our goal is to make sure our members, new and old, reach their goals and continue to attend the sessions they have registered for. Each of the ladies in our camps are personally accountable to their instructor and we all want to help keep you on track.

As the creator of Booty Camp I want to help keep you accountable too, which is why I’ve set up an incredible “carrot” for you to ensure you aren’t a January Joiner but rather a February Finisher!

THE FEBRUARY FINISHER CHALLENGE

The Prize: Let’s start off with the good stuff. What do you get for completing the February Finisher Challenge? Each participant’s entry offers them the opportunity to win a prize pack consisting of:

• Hair Cut and Colour Makeover at Fiorio Salon*
• $200 Lululemon Gift Certificate for NEW workout gear for your new healthy lifestyle
• $500 Cadillac Fairview Malls Gift Certificate* for some new clothing for your new sexy body
• FREE Booty Camp for the Year 2012
• AND DRUMROLL PLEASE………
• A TRIP WITH SAMMIE (ME) TO THE BAHAMAS!!!! for the November filming of the next Booty Camp DVD

The Challenge: Simply put it’s an 8 week fitness challenge set forth to reward a fabulous February Finisher of our 8 week Jan/Feb program.

Requirements for entry are as follows:

• Participants in the challenge must register for the 8 week January/February 2012 Booty Camp program (may also register for two 4 week programs in January and February)
• Participants must submit before and after photos, measurements (as taken by their instructor) and VIDEO testimonial no later than March 15, 2012 to Booty Camp HQ. Entries may be sent via email to FF@BootyCampFitness.com and videos uploaded on YouTube (include the video link in your email) OR mailed on disc to:

  Booty Camp Fitness Inc.
  74 Berkeley St.
  Toronto, ON
  M5A 2W7

• Be sure to express on your video why you believe you were able to reach your goals, what you love the most about Booty Camp, how Booty Camp has affected your life, and why you think you should be chosen to attend the DVD filming in the Bahamas!!!
• The winner will be selected based on their entire package so be sure to take care in every part of your entry!

NOTE: By entering this challenge you understand that any material submitted and/or entered into the Contest becomes the sole property of Booty Camp Fitness and may be used by Booty Camp Fitness for any purpose.

If you have a goal to get in shape, lose weight, and adopt a healthy lifestyle, why not let us take that journey with you in 2012!? We promise to support you and keep you on track!

Stay tuned here for weekly challenges and motivators to keep you moving!

Always living with passion,

Sammie

*or similar if not available in winner’s area

Toss That Old Grocery List!

Oatmeal, skim milk, broccoli, eggs. Does this look like the start of your grocery list each and every week? We tend to reach for the same foods time and again when walking the aisles at the market. While the familiar may be quite healthy and delicious, shopping on auto-pilot may mean that you’re by-passing a few treasures in the produce aisle. Here are a few common finds that you should give a second look.

Papaya

Rich orange flesh with either yellow or pink hues, papaya offers over 300 percent of your daily vitamin C intake per fruit (average papayas measure seven inches in length and weigh one pound). But its claim to nutrition fame lies within the enzyme papain stored in the fruit, which helps your body digest protein. In fact, papain is often extracted from papayas to make digestive supplements.

TIP: The black, round seeds encased in the fruit’s inner cavity are actually edible, although somewhat bitter and peppery in flavour. Toss them in a salad for an extra pop!

Guava

Deliciously sweet with a fragrant aroma, guava is quite the cancer-fighter. The tropical fruit actually contains more of the antioxidant lycopene than tomatoes and watermelon, which are both often touted for their high concentration of the red pigment.

TIP: While most people discard the seeds, you can safely consume the entire guava fruit when it’s fully ripe.

Beets

Betalains and lutein and zeaxanthin, oh my! Thanks to their deep pigment, beets are antioxidant superstars. While betalains have been found to fight free radicals, detoxify and offer anti-inflammatory benefits, the carotenoids lutein and zeaxanthin boost eye health and help reduce the risk of age-related macular degeneration.

TIP: Betalains undergo much more rapid loss due to cooking, compared to other food pigments. So, when cooking beets, cap steaming time at 15 minutes, and roasting time at one hour. Otherwise grate that gorgeous red root up and top your salad with it!

Cabbage

Don’t save them for cabbage rolls alone! Like other members of the Brassica – or Cruciferae – family (broccoli, cauliflower, Brussels sprouts and bok choy are cousins), cabbage has gotten a reputation as a cancer fighter. The vegetable also offers a hefty supply of vitamin C, fibre and potassium in a tidy, low-calorie package.

TIP: Cook cabbage until just slightly tender in order to preserve more of its nutrients. It can also be quite enjoyable raw (think coleslaw, the non creamy kind) and I love tossing it in stews/soups.

Swiss chard

The leafy green packs over a dozen polyphenol antioxidants in its sturdy leaves. Surprisingly, it’s also a unique source of betalains (remember beets?). The betalain family includes reddish-purple betacyanin pigments and yellow betaxanthin pigments, and Swiss chard offers both thanks to the variety of hues among its leaves and stems.

TIP: The veggie provides over 700 percent of today’s vitamin K intake per serving (175 grams). As the bone-building nutrient is fat-soluble, it’s best consumed with ascorbic acid (hello lemon juice!) to aid in vitamin absorption. Just saute and wilt with some extra virgin olive oil, sea salt, garlic and squeeze some lemon over top! Mmmmmmm.

Have some fun in the grocery aisle. Do you have a produce item you got adventurous with and created a nutritious delicious meal with?

Always living with passion,

Sammie