Sunday, August 7, 2016

Yummy Tofu Salad

Tofu preparation:
Slice the tofu cake into eight slices.
Marinade with mixed Italian herbs, Himalayan salt, black pepper, turmeric and Braggs Aminos.
-Sear in a frying pan on high heat in 2 tablespoons olive oil until lightly browned.
-Remove from heat and cut into smaller chunks.

Tofu Salad Preparation:
-Start with a bed of lettuce or dark leafy greens.

- Add chopped tomatoes and cucumber.
- Add finely broken up broccoli and cauliflower florets.
-  Add thinly sliced red cabbage and sweet peppers.
- Slice and add 5 black olives and blackberries.
- Garnish with a teaspoon of sunflower and pumpkin seeds.
- Use Braggs Vinaigrette salad dressing if desired.

Enjoy this satisfying and nutritious lunch salad.

Friday, December 18, 2015

Purium 10 day Transformation Cleansing Fast

Firstly, this thought popped into my mind: "Have you ever heard of a 10 day meaty cleanse?", I don't think so!

  I started the Purium 10 day Transformation to reboot and cleanse my system, lose a few pounds and get off the slippery slope of non-nutritive carb over consumption.

This is not a product endorsement, it just happens to be the product I selected to do an annual cleanse with and I'm telling it like it is. This particular product (Purium) suggests that you "go public" to inspire success. They claim that you can lose between 5-20 pounds in 10 days.

Day one: I was feeling inspired and was prepared to reap the benefits of leaving my comfort zone, so handled the hunger, feelings of exhaustion and weakness. I needed to keep up my jogging, despite the fact that the cleanse instructions recommend that you don't exercise too much and did a 7.2 mile hilly run which left me feeling awful. The cleanse program consists of starting your day off with water, amino acid pills (containing 8 essential amino acids) and something called a "superlyte" which consists of salt and rooibos tea extract and every two hours you alternate with that and a super green "Power Shake" with loads of water. Three times a day you are allowed to eat something called a "flex food", for example, an organic apple, I/2 an avocado, celery, cucumber or watermelon. The day ends with you taking a "supercleansR" which is a herbal concoction and a night time cherry elixir whh tastes good and seemed to put me to sleep.

Day two: I felt horrible and spent most of the day on the toilet, feeling weak and starving, but I kept it up. Thanks goodness I was put "on call" at work and they didn't need me. I wondered how this could be good for anyone, as I had zero energy. The voice of doubt was loud in my mind and it would have been easy to quit at any given moment but I held onto the thought that "the good stuff happens at the end of your comfort zone", and I had forked out a lot of money on these products. These 2 facts kept me going through this dismal day.

Day three: I had to work, but woke up feeling a lot better and was no longer spending as much time in the bathroom. I had more energy today and started getting into the rhythm of the program. The program sent me a motivational text saying "Amino. Shake. Amino. Shake. which describes perfectly how it goes. So far my choices of food for the day had been the same for the first 3 days, an apple for breakfast, a lettuce, cucumber and 1/2 avocado salad for lunch with my own homemade salad dressing which was my addition to the cleanse: juice of 1/2 lemon, 1tablespoon olive oil and chopped fresh rosemary, oregano and basil from my garden which is delicious, with a little Himalayan salt and ground black pepper added. For supper a huge cup of chopped watermelon.....and yes, I was still hungry!! I even managed a 5 mile run and didn't feel too bad.

Day four: Another busy day including work. Now that I was in the swing of things, I managed to stick to the 2 hourly schedule of water and aminos/shake/water and aminos/shake quite well. I wasn't as hungry as the day before. Today I ate an apple, salad as above and for dinner I had a warm cup of vegetable broth and half a tray of raspberries which tasted oh so delicious. No exercise today.

Day five: Feeling the best yet and not as hungry. My morning flex food was an apple, midday an 18oz bottle of kombucha with chia seeds and for dinner a salad with a difference, including lettuce, cucumber, olives, blackberries and slices of watermelon with same homemade dressing and a cup of vegetable broth. This left me feeling satisfied. I am getting used to drinking so much water. No exercise today. I had lost 2 pounds when I weighed myself this morning. I'm eating more flex foods than they suggest.

Day six: Feeling the same as day 5. Breakfast was again an apple with my water and amino tabs, 2 hours later a green shake, two hours later more water, tabs and a fruit, then a green shake and again I had a lettuce, avocado, cucumber and cherry tomato salad. Cherry concentrate at bedtime.

Day seven: Still hanging in there. I've lost 3 pounds so far. Today I changed it up and had a grapefruit for breakfast with all the other prescribed watery drinks throughout the day as above. Lunch time, I visited a friend and had 1/2 avocado and about 18oz organic greens juiced. Dinner was a salad the same as last night. I got a text from the company saying I could do some light exercise, so I went for a 3 mile jog and felt fine.

Day eight: Can't wait for this fast to be over! Watermelon for breakfast, water, amino tabs, green shake, water, amino tabs, green shake. Kale, spinach, cabbage and sprout stir-fry garnished with cranberries, raisins and pumpkin seeds with avocado, cucumber, cherry tomatoes and orange pepper side salad. I drank a cup of miso soup, which is just like broth on the side. My dinner portion was way bigger than suggested but I was extremely hungry after a hard days work.

Day Nine: This is ending tomorrow evening for Thanksgiving dinner, so I'll try to hold out.  Watermelon for breakfast, water, aminos, shake, coconut water and papaya for lunch, aminos, shake, broth for dinner with spinach stir fry, avocado, cherry tomatoes and orange peppers. Went for a six mile trot today......the final countdown approaches.

Day ten: Done. Sum total of 5 pounds lost and combined total of 4 inches 

If you would like to receive a $50 gift card towards your Purium 10 day Transformation or simply to purchase any Purium products please email me at to redeem a gift certificate. I am also a Health and Wellness Coach and can be contacted via my website on for a 30-60 minute complimentary consultation to help you attain your health and fitness goals.

Tuesday, August 25, 2015

Energizing Breakfasts with oats

Coconut Oats

1 cup steel cut oats
2 Tbsp. coconut oil
2 1/2 cups water
Pinch of sea salt
1/2 tsp cinnamon
1 banana
12 blackberries
2 tbsp. coconut chips
2 tbsp. chopped walnuts 
2 tbsp. hemp seeds
2 tbsp. raw honey or agave

Place coconut oil in a pan on high heat and add dry steel cut oats.
Toast the oats, salt and cinnamon in the oil, stirring continuously for a few minutes. 
Add water, bring to the boil and simmer for 8 minutes.
Allow to stand overnight.
Heat oats in the morning, adding more water for consistency of your choice. 
Place oatmeal in a bowl and for each bowl add:
1/2 banana
1 tbsp. walnuts
1 tbsp. coconut chips
1 tbsp. hemp seeds
6 blackberries 
Drizzle 1 tbsp. honey or agave over the top and serve warm.

This is a winner and will kick start your day with a tropical taste of energy and optimal nutrition. 
Serves 2.

Raw Oatmeal Smoothie

1 cup rolled oats
Pinch of sea salt
2 cups water
6 large dates
1 banana
Raw honey or agave

Place rolled oats in a bowl, add salt and water and soak overnight in the fridge.
Place dates in a separate bowl with just enough water to cover them and soak overnight in the fridge.
Place oatmeal mixture in the blender or vitamix with the pitted dates and banana.
Blend together, adding small amounts of the date water to get your desired consistency.
Serve in a bowl, garnish with berries and a drizzle of honey or agave.

Enjoy this tasty, creamy oatmeal variety dish which revs up your body for the day.
Serves 2.

Yummy Banana Hemp Oat-bran Muffins:

1 cup spelt flour
1 cup oat bran
1/2 cup raw brown sugar
2 bananas mashed
2 tbsp. egg replacer
2 tap baking powder
2 tbsp. hemp seeds
1 cup soy or almond milk

Cashew nut frosting:
1 cup cashew nuts
2 tbsp. melted coconut oil
1 tsp lemon juice
3 tbsp. honey
Pinch of salt
Blend together until creamy

Mix all muffin ingredients together, place in muffin pans and bake at 375 degrees F for 20 minutes.
Garnish with cashew nut frosting.

Friday, August 21, 2015

Summer Suppers

Falafel and Marvelous Mango Salad

1/2 onion finely chopped
1/2 zucchini finely chopped
3 cloves garlic finely chopped
1/2 can organic garbanzo beans
1/2 cup broccoli finely chopped 
Sprig of oregano
Tbsp dried mixed Italian herbs
Sea salt pinch
Black pepper

Sauté above and place in a blender or food processor. Blend together and add 2 Tbsp Egg Replacer mixed in 1/4 cup water.
Add 2 Tbsp organic Spelt flour to be able to make balls.
Cover balls in a dusting of spelt flour.
Quick deep fry until golden brown.

Serve on a bed of brown rice and quinoa mix.
Garnish with clover sprouts.

Marvelous Mango Salad:
4 lettuce leaves chopped
1/2 Roma Tomato chopped
2/2 small Japanese cucumber chopped
1 mango chopped
10 walnuts chopped
Garnish with hemp seeds
Serve with a vinaigrette of your choice.

Enjoy this tasty, light and tantalizing dish, perfect for a hot summer's evening.

Tofu Veggie Sramble:

1/2 tub firm tofu
1 packet "Tofu Scrambler" flavoring
1/4 green Bell Pepper chopped small
1/2 tomato chopped small
1/4 zucchini chopped small
1/4 cup chopped broccoli
2 slices onion chopped small
2 tbsp olive oil
1 avocado
2 small sweet potatoes
Sea salt
Black pepper
4 lettuce leaves

Slice the sweet potatoes into thin slices, place on a baking tray with 1 tbsp olive oil, salt and pepper and roast at 375 degrees F until  golden brown. (Approx 18-20 minutes).
Place 1 tbsp olive oil in a frying pan and sauté  the green pepper, zucchini, broccoli, onion and tomato for a few minutes.
Add tofu previously mashed with a fork together with tofu scrambler flavoring powder.
Continue to sauté until heated and thoroughly mixed with vegetables.
Serve on a plate with chopped lettuce and avocado, garnished with sprouts.
Add dressing of your choice to lettuce.

A very light and nutritious supper which can be whipped up within minutes.

Saturday, January 31, 2015

Five Day detox to rev up your engine: day five

Start the day off with a glass of water and lemon


Berry Pineapple smoothie:
1 cup mixed berries
1/2 cup pineaple
1/2 lemon
1/2 cup water
1/2 cup coconut water
1 scoop protein powder

Blend and start your day delisciously

Midmorning snack:

1 apple and sachet of pecan nut butter


Thai Tofu rolls with peanut sauce

Friday, January 30, 2015

Five Day detox to rev up your engine. Day four

Glass of water and slice of lemon up waking

Fruit medley smoothie:
1 cup mixed fruit
1 cup vanilla almond milk
1 scoop plant based protein powder
Blend together and enjoy

Midmorning snack:

4 dated
22 walnut pieces


Lentil broccoli stir-fry:
2 slices onion
2 cloves garlic
1 cup lentils
1 cup broccoli
Salt, pepper, mixed Italian herbs to taste
Top with fresh garden salsa

Midafternoon snack:
1 cup soy yoghurt ( or Greek yoghurt )


Spicy chili 
1 cup Amy's spicy Chili
1 cup Quinoa
Baby greens salad
Topped with 2 green beans/ half tomato mixed in with Chimichuri sauce

Other considerations:
5 mile run
toning exercises for legs, buttocks, arms, core
Epsom salts and sodium bicarbonate tub soak for 20 minutes 

Thursday, January 29, 2015

Five Day detox to rev up your engine. Day three.

Started the day with a glass of water and slice of lemon

I missed this due to rushing in the morning

Midmorning snack:
2 tablespoons peanut butter

Midafternoon snack:

Lunch and dinner:

Acai fruit bowl for both as I had no access to my fridge.

Other considerations:
4 mile brisk walk
I was incredibly busy and had to make do with the healthiest available choices while out and about.