Jamaican Rice & Peas

Rice & Peas




INGREDIENTS :



•1/4 cup gungo peas or kidney beans

•1 clove of garlic

•1 green pepper

•escallion

•black pepper

•thyme, salt to taste

•2 cups rice

•coconut milk or coconut [to make coconut milk]. Cut coconut in small pieces and blend in about 3 cups water in the blender, strain through a strainer to separate the milk.





METHOD:



1.Wash peas and soak in 2 cups of water.

2.Pour peas and water in a pot with coconut milk, garlic and put to boil.

3.Cook peas until tender adding more water if necessary.

4.When peas are cooked add salt, whole pepper, black pepper, thyme, & escallion.

5.Let season simmer.

6.Wash rice if necessary, then add to pot. Use a fork to mix everything together.

7.Cook on a low heat until done.

Post Work-out Supplements & Drinks

I should have seen this one coming. :-)
Thank you for your emails.
Yes, I do also use a post-work-out replenisher as well.
Especially as a veggie I think it's important to supply protein to the body.
Again this is not for everyone and I am responding to the many emails asking if I use a post work out drink.
Other may use them if they are cutting, bulking or maintaining, some wont use them at all.
I find it reduces post work out muscle fatigue and soreness.
Normally I will have a protein powder that mixes with water that I can put in my water bottle and have on the drive home until I can make a good meal because these are not meal replacements that I am consuming.
Post workout nutrition is important and your muscles (depending on how intense your work out is) are craving the proteins to replenish and help rebuild precious muscle tissue.
Liquids are absorbed easier and faster and are the reason I will have these drinks on my drive home as the sooner as these proteins are supplied to the muscles the better for recovery.
Again I prefer one that is plant-based and contains whole grains as I am always looking for something that is alkalizing, your muscles don't want or need the acid found in most post-work drinks.
I hope this helps!

Pre-Workout Drinks

Do I use a pre work out sports drink or supplement has been a regular question over time.
The answer is yes.
Now this doesn't mean everyone needs one or should have one?
No, so let me tell you more about energy drinks and why I use them.
If I am instructing a high energy class, especially if more than one back to back or if I'm doing heavy lifting in the gym I like the extra energy for sustenance and enhanced mental focus. These pre-work-out drinks also rreplenishes electrolytes and are designed to give you the extra boost you might need. When lifting they help by giving you the stamina to do that extra rep and reduce inflammation, joint and muscle pain to assist recovery.
Now not all sports energy drinks are made the same, and I find a lot of them out there on the market to be a bunch of garbage. So check out the ingredients carefully. Many are filled with sugars, dyes, and caffeine. I much prefer an organic plant-based drink that is safe and natural but still allow me to teach or train with high intensity and still build more vascular muscle.

Now if you need immediate energy before a class or need something that will reduce the stress on your muscles from inflammation or muscle pain then you may want to consider a pre-work out drink, but I urge you, read the label to make a smart informed decision.

Caribbean Creamed Corn

I know for many corn is an allergen. Thank goodness I am not one of them and I can enjoy this wonderful food all year round. One of my earliest memories of corn other than on the cob was my mother's creamed corn. As an adult I still love the stuff and have put my own vegan spin on her wonderful side dish. I hope you enjoy it.

Caribbean Creamed Corn

2 cups frozen corn

1 cup coconut milk

2 scallion

1/2 teaspoon jerk seasoning

1/4 teaspoon salt

1 tablespoon lime juice

1/4 teaspoon black pepper

Combine all the ingredients but the lime juice in a saucepan and bring to a boil. Stir occasionally. Then simmer for 15 minutes. Add lime and serve as a side dish warm.

Week 2

How did week one of your work out go?

I've had an overwhelming response to week one and as we move forward to week 2 I am asking that everyone who wants to continue this work out to email me and I'll be sure to forward it to you this way.
The reason for the change?
All the links to the correct ways to do the exercises I wanted you to do were not functioning properly from this site.
By emailing them to you I can send the program out to those who really want to follow it along with videos capturing the proper alignment and form of the exercise while continuing with our regular blogging here.
Cheers!

Almond Biscotti

You've been asking for some dessert or snack recipes.
Here you go.
I like biscotti. It's great with tea or a coffee substitute for dipping. Here is my vegan adaptation of this Italian twice baked cookie. I am trying to get better at offering you measurements since I cook and bake by eye. This makes about 2 dozen biscotti.


Sonia's Almond Biscotti

3/4 C. Whole wheat flour
3/4 C. All purpose flour (unbleached)
1/2 tablespoon baking powder
1/4 teaspoon salt
3/4 Sweetener
6 tablespoons applesauce
11/2 tablespoons olive oil
1/2 teaspoon vanilla
1/2 teaspoon almond extract
3/4 slivered almonds

I start by preheating the oven to 350 and lining a couple baking sheets with parchment paper.
Then in a large bowl I mix the first 4 ingredients. In another bowl I will mix all the remaining ingredients except for the almonds. Your next step is to combine the ingredients from both bowls into the large mixing bowl. After well mixed dust your hands with flour and shape the dough into a log that is about 4" wide and 1" thick and place on the cookie sheet.
Bake this in the oven for about a half-hour. You want them to be firm when you touch them.
 At this point take them out of the oven but don't turn the oven off.
You will let the biscotti cool for about 15 minutes. Then cut them crosswise into 1/2" slices. Though not necessary I like to replace the parchment paper with a new sheet and then lay the sliced biscotti cut side down and bake again for another 10 minutes. Then flip them over and brown the other side for about 5 more minutes.
Yum!
Ready to eat!
...and how wonderful does your home smell now?

Popping In To Say Hello

Just popping in to see how you are doing and to share a recipe!
I was just informed that Yukon Golds are now available! Yippee!
So I'll post my favourite Yukon Gold Potato recipe at the bottom of this email.
Hopefully you can hit your local market for some of these great potatoes!

We tried to post a video or picture to go with the recommend work out for this week but were having problems loading them.
If you are unfamiliar with the suggested exercise please email me and I will be sure to send it to you.

On a further note we have our 5 phone consults! They came in within the first hour of posting the article. I'm thrilled to say that we have 3 men, 2 ladies and none with similar goals which is nice!

I wish everyone great success with week one! I've been hearing that there are a lot of sore muscles waking up to say hello! Continue to log your strides!


New Italian Gnocchi

4 Large Yukon Gold Potatoes (or russet potatoes will also work)
1 Tablespoon extra-virgin olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
11/2 - 1 3/4 unbleached all purpose flour
1 Tablespoon Nutritional Yeast

Boil potatoes in the skin.
When soft carefully remove and scrap skin off while still very warm
In a glass bowls either rice or mash potatoes with a fork adding salt and pepper.
Slowly add in flour a 1/4 cup at a time until it forms a sticky ball. At this time add the olive oil. Then turn the dough out onto a floured surface. Add the nutritional yeast and slowly continue to add the remaining flour until the mixture feels like Play Dough.
At this point divide the dough into workable sections and start to roll it out using the palm of your hands to create rope like lengths of dough about 3/4 " thick.
Put salt water on to boil in a big pot. As you continue to work on your dough. Then cut 1" pieces off the rope and press the fork gently into it to create a design in your dough.
Then begin dropping them into the boiling water for approximately 1-2 minutes. when they have risen to the surface remove with slotted spoon and toss in olive oil.
You can then top with your favourite pasta sauce (pesto, vegan Alfredo, tomato, etc.)

Ciao darlings!

Week One

Here we are!
What have your favourite physical activities been that you've been doing?
Are there any that you want to try that you have not yet explored?
How often have you been doing the activities in your log and with what intensity?

 

Today I want you to map out your work out for tomorrow.

 

You should get your mind and body ready with at least 10 minutes of cardio.
That can be skipping, a brisk walk, running if you are a runner, or on the treadmill if you have one at home. Remember to keep your heart rate within the zone that we talked about yesterday.

 

After your cardio warm up I want you to begin a strength program that will look like this.

• Squats (this can be done with a light weight that you hold overhead)  - 2 sets of 12 reps
• calf-raises - 2 sets of 12 reps
• Chest press (this can be done on the ball) 2 sets of 8
• Chest fly (this too can be done on the ball) 2 sets of 8
• push ups (do as many as you can but no more than 12)
• bicep curls - 2 sets of 10
• tricep kick backs - 2 sets of 10 reps

 

Stretch it out when you are done. Please include the following 3 stretches with whatever stretches you choose to do:

• Quad stretch
• calf stretch
• Seated pike

You can also opt to do some yoga to stretch out.

 

You can follow this program 3x's a week on non-consecutive days after consulting with your physician.
2 x's a week I want you to pick your favourite cardio work out and do it for at least 30 minutes on days where you are not doing your strength training.
This will be your work out  for week one. For a total of 5 work-outs for the week.

 

Next week we will change things up.
All the best on week one!

Physical Fitness

You may feel you've been doing great with weight loss so far especially all without a vigorous workout plan in place, and wonder why you should have to introduce a fitness program at this time. I'll tell you why. So far you've learned a lot about food especial the benefits of a clean diet and all of the changes you've made have already brought you great results, you are sleeping better, losing weight and best of all feeling better about yourself.
Now nourishing your body of course is vital but so is keeping up your strength and vitality through physical activity.
So before we begin tomorrow. I need you to start a new page in your log and do the following assignment. See you tomorrow!

Assignment: Target Heart Rate (THR)
It's important to know your THR and the calculation is easy.
220 - your age= your target heart rate
Make a note of that number. It is your Maximum Heart Rate (MHR)
Then multiply your (MHR) 0.6 for your lowest range on the scale (note this number in your log).
Next multiple your MHR by 0.8 (or 0.9 if you are pretty fit)  to get the highest range on your work out scale, also make a note of this number in your log. Between these last two numbers is the zone in which you want to work.
If you are less fit you should start near the bottom end of the zone. Don't worry there are still many benefits to be gained a this end of the scale!

Cardio

Cardio

Where to begin when there is so much to say?

I know when I walk into a gym to meet a client the amount of people I see on the treadmills that spend an entire hour on it never cease to amaze me! ...and I don't mean that in a good way.

I'm not saying that cardio is dead. After all I am a Certified Zumba Instructor and have taught Zumba classes back to back. I think a warm up on the treadmill before your work out is great.

...but those of you who use it as your only form of working out 5 days a week are really wasting your time and money on your gym membership.

If you are doing it and not losing weight or just maintaining there is a reason for that.

Your body can quickly adapt to what you do on a daily basis on a treadmill and plateau if you don't challenge yourself. Too much cardio can also cause overuse and injury to joints. Plus there is so many better ways to maximize your time in the gym! That hour you spend on the treadmill in a nice slow pace, telling yourself that you are losing so much  fat and building beautiful leg muscles as you have your iPod playing in your ears or are watching TV is a myth.

That much cardio on a treadmill is a waste of time and you could be reaping so many more rewards in that hour doing other things in the gym like lifting weights. 

Cardio is not necessary for losing weight but certainly can help you to. It also is good for your heart. Yet what I am talking about is the craziness I often see at the gym. Girls chit-chatting with each other comparing manicures as they 'work-out' on the treadmill. The ones who are furiously texting away as they go for their slow 'run' on the treadmill. Then get off wiping away the invisible sweat into their towels and then I am sure head off to Starbucks before they go shopping too.

If you want to continue burning even when you leave the gym then start a weight training program! Don't be intimidated by the weights or those using them. In just the first few weeks of strength training you can increase your muscular strength 50%! You won't get that on a treadmill!

Muscles burn more fat! So even after you leave the gym you are still burning body fat even at rest.So what am I saying? That lifting weights gives you a metabolic spike for approximately an hour after a workout because your body is trying hard to help your muscles recover. That means you can burn an additional 25% of the calories you just did at the gym at home!  The more muscle you have the more calories you'll burn without a change to your diet!

The physical results are better when you lift weights, but if you still want your cardio then do it smart.

Workout within your target heart rate (220 - your age= Max heart rate. Then stay within 60-85% keeping your heart rate in mind).

Know the right amount to do. Too much can cause joint damage or cause you to lose muscle.

I always say, you can't flex cardio!

;-)