Holy Zucchini!

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Giant zucchini from my family member’s garden (that is a large round picnic table to put the size of the zucchini to scale!)

I was fortunate enough to have a friend give me a zucchini last week (not quite as large as the one in the photo!).  I needed to find something to make with it, so I searched Pinterest to try and find some healthier baking recipes.  I found 3 and all 3 turned out delicious!

screen-shot-2016-09-14-at-07-57-32Zucchini Muffins

These muffins are made with whole wheat flour and sweetened with maple syrup.  In my opinion they have the perfect about of sweetness.

 

 

 

 

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Zucchini Cookies

I probably won’t eat these for breakfast (as the recipe suggests), but they are so delicious!
You can add nuts, chocolate chips, or dried fruit to these cookies as well.

 

 

 

 

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Banana Zucchini Oatmeal Muffins

These are for my gluten free friends!  Lots of yummy ingredients in these muffins including peanut butter (any nut butter would work), banana, and maple syrup.
Next time I make them I would probably squeeze out some of the zucchini juices (this was the only recipe of the 3 that I think I need to do this).

 

I know there are thousands of zucchini recipes out there…please share some healthy zucchini recipes that you love!

Using Apps to improve health and fitness

It’s amazing how many apps there are for anything and everything you can think of!  It can be a little overwhelming trying to decide which one to try and also time consuming trying out a few different apps before you find the one that works for you.

I’ve tried a few apps for both nutrition and fitness, and I thought I’d share the ones that have worked well for me.  Most of them are free.  Please comment and share any apps that you have found that work for you!

Lose It!  Screen Shot 2016-08-16 at 10.05.10 (Free)

This is a great food tracking app no matter what you are tracking…strictly counting your macros, wanting to watch your calories, lose weight, etc.  I found that this app easier to use than a couple other food tracking apps.  They have a good pre-made list of foods and common foods from restaurants.  You can also add your own recipes and it will calculate the nutrition information from that (for example, I’ve added the Meatza recipe that I shared with you awhile back).   It saves the foods you eat often (i.e. coffee with cream, or 6″ portion of cucumbers on a Subway sub) so they are easy for you to add.  I didn’t use the app for this, but you can also include your exercise which would probably be helpful if you were trying to lose weight.

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Map My Run (Free)  

I like this app for tracking distance.  I was recently involved in a challenge where we had to track our kilometres (can also track distance in miles) and this app worked fantastic.  You can pick your exercise…running inside/outside, biking, walking, stairs, etc.  It will show a map of your route, monitor total kms, show your pace.  You can also connect this app to tracking devices such as a FitBit.  This developer has other apps (I haven’t tried them) such as ‘Map My Fitness’ and ‘Map My Hike’.  I would assume they would be similar to this app.

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Bit Timer (Free)

This timer is very versatile but very simple to use.  There are 3 options…1) Choose your work time 2) Choose your rest time 3) Choose how many rounds.  The numbers are nice and big on your phone screen for easy viewing.  This app works best for interval training.  The ‘work time’ only goes up to 4min, but you can do up to 20 rounds.

Pinterest (Free)Screen Shot 2016-08-16 at 10.45.33

I’m not sure if there’s anyone out there who hasn’t heard of, or used, Pinterest…but this app is great for everything!  You can search for specific recipes (i.e. gluten free meals, sugar free muffins, pork dishes, etc).  You can also search for workouts (i.e. Crossfit, yoga, leg workouts, etc).  The possibilities are endless…inspirational quotes, meal plans, meals that fit into your macro plans, on and on.

InstagramScreen Shot 2016-08-16 at 10.52.18

You can follow inspirational people on Instagram, also follow nutritionists who post recipes for food, fitness enthusiasts who post workouts, etc.

 

 

FacebookScreen Shot 2016-08-16 at 10.51.51

Facebook is similar to Instagram as far as how to use the app for health and fitness.  There are millions of people to follow and pages to like with so much fitness and nutrition information.  You can find lots of local fitness opportunities (most fitness pages where you live will advertise events on Facebook).

 

Again, please share some of your favourite apps…I’d like to find some new ones that can help keep me on track as well!

Meal Planning for Success

Have you ever tried to meal plan?  If you haven’t, you need to!  It makes your life so much easier, makes your grocery trips less frequent and likely cheaper, and is just waaaaaay less stress each night.

For a full time shift worker I suggest you plan out your meals for your entire rotation 2 days before you go back to work (make sure you plan for leftovers).  Even cook some in advance if it works for you (freeze or refrigerate the leftovers).  Make a grocery list while you’re planning the meals to ensure you have all ingredients you need.  Get all your groceries the day before you go back to work because I don’t know anyone who wants to spend any time in a grocery store after a 12h shift.

If you shop at a place like Costco it’s a little more work the day you shop just because of the volume of food, but it is so worth it later in the week/month.  You’ll need to freeze in portions (depending on the size of your family you’ll need to cut things up and freeze them in smaller or individual portions).  Wash and cut up ALL veggies you buy (this is the least fun part about me shopping at Costco!)…makes it way easier to choose these as a snack, and also way quicker to pack in your lunch.  If you’re making something that week that requires them to be cut up a certain way, do that on this day as well.  You’ll be so happy you did this when you get home from that 12h shift.

Look at your meal plan each day to see what is planned for tomorrow.  Take out the appropriate stuff from the freezer (usually meat) so it is thawed by tomorrow night.  If you’re energetic the day before prep some of the stuff ahead of time if you didn’t do it the day you bought groceries (chop up veggies, etc).

It’s a bit of work off the hop trying to think of meal ideas for 5-7 days at a time, but I promise it gets easier as you go.  And if you’re following a recipe or trying something new you’ll know that you have all the ingredients for it because you bought them earlier in the week!

And when you’re stuck thinking of something to eat the next week, look back on your meal plans from the weeks prior….you’ll find you rotate though meals a little bit (unless you only know how to make 7 meals HA HA!) and hopefully won’t get sick of eating the same thing all the time.

Happy meal planning!

More good recipes for work lunches!

Thanks to my readers for telling me they enjoyed my recipe post (and also for letting me know that you read my blog!).  I decided to post a few more recipes that we make at our house that are great for leftovers.

Meatza
This is a great one if you’re gluten free (no pizza crust) and is great for varying ingredients!
Start with some ground beef (amount will vary based on how big of a ‘meatza’ you want).  Add in an egg, some breadcrumbs (skip for gluten free obviously), and some pizza spices (I add garlic powder, parmesan cheese, oregano, and italian spices).  Mix all together and then spread out on something oven safe (cookie sheet or 9×13 pan work good).  This is your pizza “crust”, so make it fairly thin and flat.  It will shrink some, and be a bit greasy depending on the leanness of your beef.
Add pizza sauce or tomato paste.
Then go crazy with your toppings!  We usually put mushrooms, onions, peppers, and ham on ours.  Add whatever you like on your regular pizza.
Top with cheese….mozza is always delish, but feta is also very yummy.
Bake for 20 min at 350F.  Be sure to make a big batch so you have some extras for lunches.  One normal size package of ground beef usually makes enough for 2 extra lunches for us.

Chilli
I’m not going to post a chilli recipe as there are tons out there and I’m sure you have one you like.  We vary ours a little each time we make it anyways.  But this is a great, high protein, satisfying lunch that you can prepare and throw in the slow cooker.  Make as big of a batch as will fit in your slow cooker and freeze the extras.

Taco Chicken Bowls
Another Pinterest recipe that I love.  Here’s the link.
It’s a slow cooker recipe that takes about 5min to throw together.  Chicken breasts, salsa, a few spices and you’re done.
I’ll usually make some rice to go with it….makes it go a little further for lunches.  So yummy!

Taco Salad
Again, I don’t have a set recipe for this, but here goes…
Brown some ground beef while adding some taco spices (I just add chilli powder, cumin, paprika, cayenne, and garlic powder to taste.  Much better for you than the prepackaged store bough stuff).
Shred some iceberg lettuce in a bowl.  Add in whatever veggies you like in taco salad….I like peppers, green onion, celery, and cilantro.  Crush up some tortilla chips, add in some cheese, sour cream, salsa, and guacamole.   Stir and eat!
For your lunch the next day separate the chips so they don’t get soggy, hamburger so that you can reheat it, and wet stuff (salsa, sour cream, guac).  Basically leave only the veggies together.

Basically anything you make for supper the day before you should try to double it so that you leave yourself leftovers for work the next day, or something quick for supper that next night if you didn’t plan ahead.

Feel free to comment and share some recipes you like to have for work lunches.

Work lunch recipes

I know a lot of people struggle with what to pack in their lunches for work and I’m no different.  Especially when I’m trying to plan lunches for 4-5 twelve hour shifts in a row, and when you love to snack as much as I do!

Thought I’d share a few of my favourite healthier recipes that I like to bring to work to help keep me full throughout the day.  Most of them I have found on Pinterest, which is a great place to find all kinds of recipes for all kinds of food.  And, I’m big on normal ingredients…I don’t want to have to hunt for some oddball ingredients that cost a ton or will sit unused in my pantry forever if the recipe is no good!

Applesauce Carrot Muffins
These are delicious, and fairly healthy.  The sweetness comes from honey and applesauce.  The only un-fun thing about making this is having to shred ¾ cup of carrots…I hate shredding carrots!

Quinoa Breakfast Bars
These are also delicious and are great if you have a sweet tooth like me (if you add the chocolate chips…which of course I do!).  I adjust this recipe most times I make it depending what nuts I have on hand, and don’t usually put raisins in.  I do not have chia seeds (nor do I know where to buy them…maybe Bulk Barn?), so I never add those.  Quinoa may be an odd ingredient for some, but I bought a bag at Costco and it lasts forever.

Quinoa Omelette Bites
Egg “muffins” do not have to be just a breakfast food.  These are filling and full of protein with the quinoa and eggs.  I used whole eggs, not egg whites, and I added some chopped up ham.  This is another recipe that you can add whatever ingredients you like…meat or other veggies (onions, peppers, mushrooms, etc).

Peanut Butter Granola Bars
These are sooooo yummy!  Medjool dates may not be a common pantry item for you, but I make these fairly often that I use them up.  I also vary the nuts and seeds that I put in based on what I have on hand (or what’s on sale…nuts are expensive!).

Please comment and share some of your favourite “snack” recipes that you make for your lunches.
Happy eating!