What’s in a name?

First, let’s back up a bit. What exactly is buckwheat? Its name is actually a bit deceiving as buckwheat is not related to the wheat family at all. In fact, buckwheat isn’t even a cereal grain – it’s a fruit seed related to rhubarb and sorrel. And most importantly for those of you suffering from celiac disease or gluten intolerances, it’s gluten free!

Buckwheat does a body good

The “grain” is one of the best high-quality and easily digestible plant sources of protein, making it an excellent meat substitute. Rich in phytonutrients and flavonoids with antioxidant abilities, buckwheat also delivers rich stores of fiber, manganese, magnesium, tryptophan and vitamins B and E. Tryptophan and vitamin B, specifically, may help your day seem sunnier! B vitamins have been found to boost energy and mood, while the amino acid tryptophan converts to serotonin, the feel-good brain chemical.

Plus, it appears the seed may be a heart-healthy choice: Studies have discovered that those who consume diets that include buckwheat may have a reduced risk of high cholesterol and high blood pressure.

Get cooking

Try turning buckwheat into your own homemade whole-grain cereal, cook it up into porridge or blend it into a fruit smoothie. Experiment with the seed’s flour in your baking, or stir-fry fresh vegetables to serve overtop of cooked buckwheat noodles for a filling vegetarian dinner.

Always living with passion,

Sammie

Back Extension

Lie facedown, with your elbows bent and your fingertips lightly touching your ears. Slowly lift your chest and shoulders approximately 6 inches off the floor. Hold for 5 seconds, breathing naturally. Do 8 repetitions.

Quadruped

On your hands and knees, keeping your abs tight, slowly extend your left arm out in front and your right leg back until your arm, head, spine and leg form a straight line. Hold for 5 seconds, then change sides. Do 10 repetitions.

Y Raise

Hold a dumbbell in each hand and lie facedown with belly centered on a stability ball, legs extended behind you, feet wider than shoulders. Extend arms toward the ground to make a “Y,” palms facing each other. Raise weights overhead, lower; repeat. Do 12 to 15 reps.

Bent Over Raise

Holding dumbbells in each hand, bend forward at the hips, keeping your back flat and knees slightly bent. Let your arms hang straight down in front of you, slightly bent, and raise the dumbbells away from your body until they are parallel with your back. Pause for a second and then lower them back down with control, being careful not to swing your arms. Do 3 sets of 15 reps each.

Torso Twist

Sit on ground with knees bent, feet flat, chest lifted. Grip towel widely and raise arms to shoulder height in front of you. Contract abs and tilt pelvis at a 45-degree angle. Maintain contraction as you rotate torso right, bending left arm, with shoulders squared, and extending right arm straight to side (as shown). Return to start and repeat on left to complete rep. Do 8 reps.

Prone Leg Lift

Lie on your back with your knees bent, feet flat on the floor. Slowly raise your knees so they are directly over your hips, at a 90-degree angle. Bring your knees as far to your right side as feels comfortable. Hold for 10 seconds. Slowly bring knees up and repeat on the other side. Do 8 repetitions.

Always living with passion,

Sammie

Coconut Curry Meatball Soup
(Serves 6-8)

Meatball Ingredients:

1.5 lbs ground chicken breast
1 carrot, quartered
4 garlic cloves
1/2 cup shredded coconut
1 egg
2 tsp thai curry paste (Thai Kitchen brand doesn’t have any sugar or preservatives)
1 bunch cilantro (if you don’t love cilantro, either omit, or use half)

Directions:

Put everything in the food processor and pulse until smooth.
Place the mix in a large ziploc and grab a friend. Cutting a chunk off the edge of the bag squeeze the goop out and have your pal “cut” meatballs off swiftly with a knife. Its a little wet and goopy I found this system worked fastest.

Heat a tablespoon or two of coconut oil (or oil of your choice) over medium-high heat in a large based saucepan. Brown the outside of the meatballs in batches. They don’t need to be cooked all the way through since they will finish cooking in the soup. Once they are browned set aside on a plate.

Soup Ingredients:

2 tbsp coconut oil
1 tsp sesame oil
1 onion, cut in half then into thin slices
3 cloves garlic, minced
1 inch chunk of ginger, grated
1 tbsp apple cider vinegar
Few tablespoons of Sriracha (to taste, you can always add more later)
2 cans of coconut milk – ensure it has a good coconut flavour like Ayro-D
2- 3 –14.5 oz cans of broth (chicken, beef, vegetable…whatever you like, just as long as it doesn’t have gluten in it)
1- 14.5 oz can tomatoes (no salt variety, or, just dice up your own tomatoes)
1/2 purple cabbage, shredded/chopped into bite sized pieces
1 10oz bag spinach
1 bunch cilantro, chopped (I use part of the stem too)
3 or so limes

Directions:

Heat coconut oil in the meatball saucepan over medium high heat. Add onion, garlic, and ginger and let saute a few minutes until soft. Then, add sesame oil, cider vinegar, and Sriracha sauce. Stir to combine.

Next add cabbage, tomatoes, coconut milk, broth, and juice from 3 limes. Bring to a simmer and then add the meatballs to the soup.

Cover your pot, turn to low, and simmer for about 20 minutes. After 20 minutes, add in the spinach and half of the cilantro. Cook another 5-10 minutes. Be sure to taste your broth before serving and see if you want more of any flavour.

Fill up your bowl and enjoy!!

Always living with passion,

Sammie

We are seeking out 4 recruits and 4 elite drill instructors for our next DVD. It could be YOU!

A few things to know BEFORE you apply to Audition:

• If you’re toying with the idea of auditioning just DO IT!!! I promise not to bite and I’d love to meet you! You’ve got nothing to lose and a wicked vacation to gain!
• Filming will take place from November 17 to November 24 2012 in gorgeous Panama, please ensure you are available to travel on those dates before auditioning.
• At the time of your audition you must have completed at any point in the past a minimum of 4 weeks at Booty Camp so register for February before the spots run out if you need it to qualify!
• You must be able to travel legally to Panama and possibly through the United States of America in transit
• Recruits will be auditioning 2 people at a time in 15 minute periods
• Recruit auditions will be run by a leader and you will be following along. Brush up on burpees, pushups, squats and lunges they will all come into play at some point.
• Please bring 2 copies of a short (500 word) testimonial about your Booty Camp experience, results and why you think you will be a great addition to our 2012 DVD
• Please bring 2 color photographs of yourself (attached to your testimonial, a head shot and full body pic are great in fitness attire if possible)
• Wear comfortable but fitted fitness attire (ie. tank top and yoga pants). Yoga mats will be provided.

Now for the full audition details for each city!

CALGARY

When: March 12, 6pm-8pm OR March 13, 10am-12pm
Where: Hotel Arts Galleria Room (MAP)
What to bring: Please bring your photographs and testimonial as outlined above.
Who to contact: Please email auditions@bootycampfitness.com to book an audition session. Please specify the top 3 fifteen minute time slots within the period specified above that you would like to book and we will confirm your audition time and exact location in an email reply.

EDMONTON

When: March 13, 6pm-8pm OR March 14, 10am-12pm
Where: Perfect Storm Athletics (MAP)
What to bring: Please bring your photographs and testimonial as outlined above.
Who to contact: Please email auditions@bootycampfitness.com to book an audition session. Please specify the top 3 fifteen minute time slots within the period specified above that you would like to book and we will confirm your audition time and exact location in an email reply.

OTTAWA

When: March 20, 11:30am-1:30pm OR March 20, 5pm-7pm
Where: Bronson Center (Map)
What to bring: Please bring your photographs and testimonial as outlined above.
Who to contact: Please email auditions@bootycampfitness.com to book an audition session. Please specify the top 3 fifteen minute time slots within the period specified above that you would like to book and we will confirm your audition time and exact location in an email reply.

TORONTO AND GTA

When: March 22, 6pm-9pm OR March 23, 10am-12pm OR March 23, 6pm-9pm
Where: Pawsway, 245 Queen’s Quay West (MAP)
What to bring: Please bring your photographs and testimonial as outlined above.
Who to contact: Please email auditions@bootycampfitness.com to book an audition session. Please specify the top 3 fifteen minute time slots within the period specified above that you would like to book and we will confirm your audition time and exact location in an email reply.

VANCOUVER AND NEW BRUNSWICK

When: Before March 23rd.
Where: Video audition submission.
What to include: Please film a brief video of yourself performing 10 burpees, 20 jump squats, 10 pushups and 10 alternating lunges consecutively. Be sure we can see your full body in the video. Also include a brief testimonial about why you think you would be a perfect recruit for the Booty Camp DVD.
Who to contact: Please email auditions@bootycampfitness.com with your video, typed testimonial and two photographs. We will be in touch when we make our final decisions.

I look forward to meeting all of you in person and know I’ve got a really hard job ahead of me selecting my 2012 DVD cast! I’m super excited about this next production and getting to spend a whole week with our cast in Panama. Lots of love and good luck!! Happy training! xoxo

Always living with passion,

Sammie

As always, keep me in the loop! If you’ve tried an all-natural cleaning product, homemade beauty concoction or one of my fave ideas below, let me know by commenting here.

Extra Virgin Olive Oil

SKIN: At night, apply a few teaspoons of EVOO onto your cleansed face before applying your nightly moisturize for supple skin.

HAIR: Say goodbye to your dry do. Apply oil to hair, concentrating on ends. Wrap hair in a towel (a warmed, or even damp, towel may help boost results) and go about your business for up to half an hour. Then wash hair thoroughly and condition as usual for silky strands.

Raw Unfiltered Apple Cider Vinegar

SKIN: Try your hand at a homemade toner. Malic and lactic acids found in apple cider vinegar may help to soften and exfoliate skin, reduce redness and treat acne. Use a 1:1 ratio of vinegar and diluted water. However, if you have sensitive skin, you may want to start with a 1:4 ratio, and work your way up from there. (Make sure to keep this homemade toner clear of your eye area.)

Rooibos Tea

SKIN: Add one teabag (or a teaspoon of loose leaves) to a cup of boiled water. Allow to steep and cool. Moisten a cotton face pad with the tea and use as a toner after your face wash. (Or, combine with apple cider vinegar!)

Add three teabags (or three teaspoons of loose leaves) to hot water in the bath and allow to steep for five minutes. (Or, simply add a strongly brewed pot of rooibos to your bath water.) Add cold water. Get in and soak for relief from itchy skin, sunburn or allergic reactions.

Lemon Juice

HOME: If you’ve got stains, mildew or grease streaks on your porcelain or tiles, spritz with lemon juice (or white vinegar). Let sit for a few minutes, then wipe or scrub clean.

Save money by foregoing the expensive window cleaners. Instead, mix two tablespoons of 100 percent lemon juice (or, try white vinegar) with a gallon of water, and pour the solution into a spray bottle. Mist onto windows, then scrub with newspaper.

SKIN: Halve a lemon and rub the cut-side gently on rough elbows and knees to soften spots, while also lightening any dark areas (thank the acid in the citrus fruit!).

Cornmeal

HOME: Not impressed by a big spill on your otherwise clean carpet? Act fast! Pile cornmeal on the mess and let it sop up liquid for five to 15 minutes before attacking the area with your vacuum.

A peek in the cupboard and a quick google search can reveal lots of ways to use your common kitchen items in resourceful ways. If it’s good enough to eat, it’s good enough to use on your body or household surfaces!

Always living with passion,

Sammie

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

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

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

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

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