Dominika

Sunday Breakfast

Good afternoon everybody! This morning I decided to switch things up for breakfast and try out something new- breakfast bowls!

This easy recipe only requires 3 ingredients:

  1. Fruit
  2. Yogurt
  3. Cereal

The first step is to slice up your favourite fruit and put it at the bottom of the bowl. This morning, I decided to use bananas because they are one of my favourites! Feel free to use whatever fruit you like- strawberries, blueberries etc.

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Next, you add yogurt of your choice and layer it on top of the fruit- I chose vanilla.

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Lastly, you top it off with cereal. I used Special K’s Nourish Apples, Raspberries and Almonds with granola & wheat, rice & quinoa flakes.

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And look at that- as easy as 3 simple steps and SO delicious! You could even do smaller portions of the fruit, yogurt, cereal and layer them to make breakfast lasagne in a bowl.

Comment down below what breakfast bowl creations you can think of- I would love to see them!

-D

kierstyn

What are you REALLY eating?

Yesterday, in my Marketing Channels class, my professor explained to us that when dry goods get shipped from the production facility to the grocer, it usually takes about three months. THREE MONTHS. What on earth is in that food that makes it last so long? AND how on earth do those chemicals break down in your body when you consume them?

The consumer market is so deceiving that it’s very difficult to fully understand what exactly you are putting into your body. If chemicals are being put into goods to make them last longer, what affect are those chemicals going to have on your body? Before I heard my professor talk about this yesterday, I didn’t know how bad this actually was. I mean, I knew processed foods were bad for you but this reaaaaally put it into perspective.

Last semester, I also learned about green washing. Green washing is a term used to describe a process used by companies to advertise their goods as environmentally friendly when they aren’t. Because of this, I’ve only bought foods that show the following logos:

 

 

When goods have these logos on them, I can be assured that I am getting the quality food and nutrition my body needs. In addition to the above, I also opt for organic vegetables and fruit. I know the first thing that comes to your mind. Organic = cost. Although this is true, it’s worth it for the price you’ll have to pay in the long run after feeding your body with harmful chemicals.

What I’m trying to say is that you need to think about the food you’re putting into your body. Understand what goes into producing those goods. Look into how your body breaks down certain chemicals. I am not an expert and I have to look into these things too but being mindful and educating yourself is the first step.

If I could make any recommendation, it would be to buy local. Support your local economy and as a result, lead a healthier lifestyle.

– K

Dominika

Self love

A big part of my fitness journey was learning how to gain self love and confidence. This is something that not only I struggle with but everybody and anybody all over the world does too. Many close people in my life (mom, boyfriend, bestfriend) will tell me, “Love yourself- you’re beautiful!” But when I see TV ads, magazines or social media posts it makes me think otherwise.

I wanted to change how I think about myself so I took the time out of my day to do so. Every morning I would wake up, look in the mirror and say three things I love about myself. It seemed odd at first and almost unnatural, but doing this every morning set a good intention for the day. It only took 2 minutes and overtime it really helped. It made me smile more and helped me gain confidence. It made me realize how many things I really love about myself- whether this be physical, emotional or mental.

This idea just came to mind one morning. I simply just got out of bed and said, “You know what? I love myself today and I should everyday.” And I started listing off reasons why. It’s as easy as that.

Don’t get me wrong- there are still some days where I don’t even want to look in the mirror- we’re all human and we are not perfect. But today I challenge you to tell yourself three things you love about yourself. Try it tomorrow and the next day and watch how your smile grows and your beauty shines.

Three things I love about myself today are:

  1. My smile
  2. My arms
  3. My laugh

As easy as that. One, two, three.

Learn to love yourself- because if you won’t who will?

-DB

kierstyn

Overnight Oats: Carrot Cake

Last night I made my first batch of overnight oats- carrot cake edition!

Ingredients:

1/2 cup      steel cut oats
3/4 cup      almond milk
5                  sliced almonds
1 cup          chopped carrots
1 tbsp          chia seeds
1/2 tbsp      maple syrup
1 tsp            cinnamon
1 tsp            vanilla

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Directions:

  1. Combine all ingredients in a container that can be sealed and stir well.
  2. Refrigerate overnight.
  3. Enjoy hot or cold!

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It doesn’t look the most appealing but once you try it, I promise you won’t be disappointed. I preferred mine warm because the flavours infused a little more! Have you made overnight oats before?

– K

kierstyn

Sprouted Buckwheat Loaf: Carrot and Zucchini

This past weekend I tried Santo’s mom’s chocolate zucchini bread and just HAD to get the recipe! Last week, my doctor informed me that I’m minorly lactose intolerant (whatever that means….) which made me super upset because cheese. BUT this loaf is completely dairy free and absolutely delicious! After posting a photo of the loaf on my Instagram earlier today, I said I would share the recipe and this is it!
Servings:
2 loaves
Ingredients:
3                       eggs
1 cup               oil
1 3/4 cups      sugar
2 tsp               vanilla
1 cup               carrots, peeled and grated
1 cup               zucchini, grated
3 cups             sprouted buckwheat flour
2 tsp               cinnamon
1 tsp                baking soda
1 tsp                salt
1/4 tsp            baking powder
1 1/2 tsp         ground ginger
Directions: 
  1. In the bowl of a stand mixer, beat eggs, oil, sugar and vanilla until creamy.
  2. Place grated carrots and zucchini in a clean dishtowel and squeeze out excess liquid. Stir into wet ingredients.
  3. In a separate medium bowl, stir together flour, cinnamon, baking soda, salt, baking powder and ginger. Add dry ingredients to wet ingredients, stirring until just moistened.
  4. Spread evenly into two greased loaf pans. Bake at 325 degrees for 50-60 minutes or until a cake tester comes out clean. Cool completely.
  5. Enjoy!

 

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I plan on making variations of the loaf in the future, making substitutions to see what works and what doesn’t! (ie. coconut sugar instead of white sugar) Having my knee injury has given me an opportunity to experiment more with food and that makes me super happy because I LOVE cooking and I also love to bake!

If you decide to make this recipe, and I highly encourage you to, please share a photo of your creation! Get creative with it and let your mind run wild!

(Bread always looks good, no matter the angle!!!)

– K

kierstyn

Do it for YOU!

You’re reading this blog which means you either have an interest in changing your life and living healthier OR you think you have nothing better to do. Either way, I’m hoping this post is going to give you the little kick you need.

When I tried to start BBG in 2015, I didn’t finish it. I asked myself repeatedly why I didn’t finish and couldn’t come to a conclusion until this year. I originally started it because others were doing it. I wanted to see results like others were receiving. When I didn’t, I gave up. This year I took a different approach. This time, I asked myself why I wanted to do the program and what I was hoping to get out of it. I realized that I wanted a fun way to incorporate exercise into my daily routine. When I started making myself a priority and focusing on the “why” of my actions, everything fell into place. In turn, I was able to commit fully to the program (and complete 3 rounds of it too!)

If you want to change your life, the first step is making a decision to do it for YOU. Do it for those jeans you’ve always wanted to fit into. Do it for the lifestyle you know you deserve. Do it for those days when you want to indulge in a cookie (or four!) Do it because YOU want to make a positive change in your life, not because you feel others expect you to. This is your life and you should live it in the best way possible.

Take some time today to think about where you want to go in life, why you want to go there, what you’re going to do to get there and how you’re going to do those things. Do you want to incorporate exercise into your daily routine? Do you want to learn how to make healthier food alternatives? Do you want to find happiness through a healthy life? Whatever it is you want, make sure YOU want it and that’s why you’re doing it. The why of everything you do is so important because that’s what will drive change.

At the end of the day, it’s YOU. You’re the person who’s going to be there for you 100% of the time. You’re the one who has to make the decision to change your life. YOU.

If you’re looking for guidance or you’re at a standstill, e-mail us. We can help you out the best that we can!

– K

 

Dominika

Balance & Moderation

This week was the first week back to school in full swing and somehow I managed to survive between going to class, doctor appointments, the gym and the terrible Windsor weather. But let me tell you, it was not easy.

This is the first semester that I have night classes three days out of the week and they really took a toll on me, meaning I definitely ate foods that I shouldn’t have (McDonald’s fries at 10 pm, one too many chocolate covered raisins). I felt so incredibly guilty when I did this because I am never one to have cravings or eat junk late at night. I almost always stick to my healthy eating plan and never binge.

Despite making poor food choices this week, I did make some accomplishments. This week I went to two AxFit classes and I absolutely LOVED them! We did a fit test (15 different exercises + beep test) in both classes and within the week I had already improved. In Monday’s class I got up to level 5 in the beep test and was EXTREMELY sore the next day (literally all my muscles were on fire) but at Friday’s class I was able to get up to level 7 in the beep test and was hardly sore the day after! I also improved in being able to do more reps in the exercises and perform them properly.

I was so unbelievably happy when I saw this improvement because I pushed myself to do better. This also made me realize- we are all human and we all make mistakes. Even though I had some late night snacks, I made the accomplishment of going up two levels in the beep test. I still improved in my fitness journey some way and I was able to learn from my food binging mistakes.

It’s all about balance and moderation. So next time, I will bring a healthier snack (apple, banana, protein bar) for after class to prevent myself from buying junk. And if I want to eat some chocolate covered raisins? Sure, why not! As long as I don’t eat half of the box. It’s okay to want to indulge sometimes in sweets or salty snacks, keeping in mind to do it moderately. I am not going to eat McDonalds fries every night at 10 pm so doing it that one night won’t kill me, but I did learn for next time.

We’re not perfect. Nobody is. We’re human. We are born to make mistakes and learn from them. There will be bumps along the road but picking yourself up back on your feet is the important part- that is why it is called a journey.

There is a quote I saw online not too long ago that I thought would fit well to end this post: “Eat clean. Stay fit. And have a burger to stay sane.”-Gigi Hadid

-D