What I Eat in a Day | Pumpkin Chili Recipe

It’s been a long week but I’m back with another full day of eating! I’ve really been enjoying filming my meals. This is what I eat when I only train once during the day. I had a bit more time to make meals and make sure I’m eating enough. When I train three times it can be a bit harder. I hope you enjoy my what I eat in a day video!

My breakfast is always the same. I use half a zucchini, 1/4 a cup of oat, either banana or blueberries and then I top it with greek yogurt. I like to keep it simple and consistent with my breakfast because I train 20min after eating it.

My post workout meal was a paleo breakfast bowl that included sweet potato, spinach, kale and some scrambled eggs.

For my afternoon meal I whipped up some pumpkin pancakes using protein powder, oats, pumpkin and half a banana. These were good but the texture was a bit different.

For dinner I made a big batch of pumpkin, ground Turkey and sausage chili. My family loved it since I normally force them to eat vegetarian food.

For some quick and healthy dessert I warmed up some apples on the stove with some granola and mixed it into some plain greek yogurt. This was so good! The apples are so sweet I didn’t need to use any sweeter.

I hope you found this video helpful!

HM

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A love letter to myself before I lost the weight

Three years ago I fell in love. I found the love of my life in the first few weeks of university. I put on a few pounds of the freshman 15 combined with the carefree honeymoon stage of my relationship. I went on the pill and my weight spiralled from there. I couldn’t control my cravings and I felt like no matter what I did I kept gaining weight. I tried to give up sugar cold turkey, it worked for a month and then I would binge on sweets and I was back where I started. I was so fed up I went off the pill and after a few months I was slimming down. I was happy.

One October morning I hurt my back. Not “I slept on it wrong” I couldn’t walk. My amazing boyfriend had to lift me into the car. I couldn’t do anything for months. Naturally my weight went up. After I was back on my feet I started training  again. I’m a full time athlete on the Canadian National team. I went to training camp and my weight started going down. All of the sudden I started to love my reflection.

Next came racing season. I was more preoccupied with going fast than I was with my weight. It was as if the moment I stopped worrying about the scale the weight started to melt off. It wasn’t until I returned home from a trip to Europe that everyone started telling me how great I looked. I didn’t realize how much leaner I was until other people said it.

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This is the difference between September 2015 and July 2016. About 20lbs and 10% body fat separate these two photos.

The next photos are special to me. I love the body on the left just as much as I do the body on the right. The girl on the left worked so hard to lose 7lbs. She was just starting to feel great about herself. Her hard work was finally paying off after two years. The photo on the left I was 180lbs in April 2016 and the photo on the right is me now at 165lbs.

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To the girl who couldn’t seem to lose the weight. I love you. I love how hard you’re working even though you feel as if nothing is changing. I love that you were finally able to be honest with yourself about your nutrition. I love that now your athlete persona in your mind finally matches your body. I love that your amazing boyfriend loved you when you didn’t love yourself. I love how proud you feel and I love that you aren’t finished yet.

HM

The Ideal Body vs. The Ideal Body Image

I love the lead up to the Olympics. Every time you turn on  the TV, flip through a paper or look at a Cherrio box you are bombarded with inspiring stories of Olympians from all over the world. Every story is different but they all have one thing in common, they are positive and motivating. I love reading these stories and getting goosebumps as I watch commercials. However, one story caught my eye, an article about the struggles female athletes face when it comes to body image.

I’ve written about this before and it’s one of my favourite topics to discuss. In the spotlight we see the ripped, skinny, track stars with their amazing abs, tiny shoulders and muscular legs. You think they’re confident and proud of their amazing bodies. I can bet that they don’t always love their reflection. On the other side you have weight lifters who are heavier set and walking down the street you would have no idea that they are an Olympic level athlete. Are their skills any less impressive because they don’t have a tiny waist? No, of course not.

To paint a mental picture, I’m almost six feet tall, I have a slender but muscular build which leaves me looking like an awkward and lanky amazon woman. I am powerful, strong and I can move a boat pretty fast. I also carry my weight in my stomach and my long arms look noodlish no matter how many curls I do. In the gym I love every inch of my body and what it allows me to do, it pays the bills (in the least hooker way possible) I’m paid to make my boat go fast. So why do I spend time in the mirror looking at my stomach or feel sickeningly guilty about enjoying ice cream? Maybe it’s because I spend too much time looking at fitness models on instagram, who I know I could run circles around but they have millions of adoring fans admiring their abs. Or maybe its a coping mechanism to avoid the stress of training every day. I can’t always control my idiot coach or the weather or how sluggish I am on the water but I can control how much I eat and how I feel about my body. Some athletes find comfort in running an extra mile or staying on the water a bit longer than their teammates. For me, I take refuge in the fact that I eat healthier. I will say that my body image has improved tremendously in the last year, but I’m not at my happiest yet. That leaves me with the nagging question, is this a journey without a destination?

As I watch the Olympics at home this year, yearning to be there myself I will try to find motivation not from the amazing bodies of the women on the podium but from their impressive feats as athletes. After all, comparison is the death of joy.

HM

Coming Face to Face with a Big Goal

It’s so comforting knowing you have time. Whether its you’re training for a marathon, nationals, or you’re applying for a job. Really any time you leave your comfort zone and go after a big goal. You will eventually be looking the moment between you and achieving your goal in the eye. How do you stay calm? For me it’s national team trials. In the sport of canoe you train 6 days a week all year round for a racing season that last two months and maybe consists of 10 big races if you’re lucky. I say if you’re lucky because if you miss a stroke it can be the end of your season. How do you stay calm and steady your hands in order to give yourself the best chance to succeed? Confidence in everything you’ve done to prepare.

The moment before a race or the moment before you get the call that you got the job or made the team or the band is like christmas morning. Anything can happen, the box you’re opening could contain anything. You could be world champion or you could fall and come dead last. The key for me after racing at a world class level for 4 years is doing everything for myself. If I line up knowing I did everything in my power to be the best I can be then I can enjoy a calm moment of clarity before I race. I know that no matter what happens this is my best. Even if my best isn’t good enough there is always something to learn.

If there is one piece of advice I can give whether you’re just starting to compete or you’re struggling with defeat it’s this, there is always something to learn. It’s never going to sting as much as it does in the moments after a “failure”. Think back to the moments before the start horn, think of how proud you are of the work you put in, make a plan and get ready to attack the next competition. You know more now than you did before you started.


I hope you found this helpful whatever obstacles you may be facing! Please excuse the lack of posts in the coming weeks as I will be racing at Olympic trials!

HM

21 Day Fix: A Look Back

They say it takes 21 days to break a habit, that’s the premise of the 21 day challenge. The idea is to give up all refined sugar and gluten and by the end you should crave it less. I have done this two times within one year. Each time I did it a bit differently and each time I learned something new about my body. On top of this I learned one big fat lesson that I will take with me on my nutritional journey I call life…IT DOES NOT WORK FOR ME!

It all began in 2014, I always ate healthy but I was prone to binge while watching netflix. I’ve talked about this before but I’m a very all or nothing type of person. Balance does not come naturally to me. I read about this 21 day fix on pinterest and I figured whats the harm in trying. There is a ton of info on pinterest about this essentially paleo diet. I was living off eggs, rice cakes, nut butters, trail mix and apples. I wasn’t doing it correctly. I was tired all the time, my training was suffering and I was so grumpy. I’m a very competitive person so I was determined to finish the 21 days despite how horrible I felt. After finishing the diet I craved sugar more than ever, and I had way less will power when it came to snacking. It was like I wore out my will power muscle. So my solution to my now even worse sugar addiction? Another 21 day fix of course! This one actually lasted well over a month until I got mono and decided I might need some more substance to my diet. An important thing to point out here is I’m not eating this way and sitting at a desk all day, I train full time at a world class level. I was starving and really messing up my metabolism as a whole.

It’s over a year after the 21 day fixes and I finally feel like I’m in a good place. It’s so funny to me to look back on the challenges compared to what I eat now. I eat overall 80/20. 80% of the time I follow the guidelines for the 21 day fix without thinking about it. As soon as I restricted I wanted sugar and put it on a pedestal. Now I have a great relationship with sugar and it doesn’t feel like the end of the world when I indulge my sweet tooth.

Looking back, it all comes down to perspective. It’s a lifestyle and a  21 day fix is not a sustainable lifestyle. Treat yo self, ladies!

HM

GFF: What I Eat in a Day

Happy Friday! This week is a bit different… no recipe because I was feeling a little bit uninspired. It happens to the best of us! What I’m going to chat about today is what I eat in a day! A quick reminder that I’m at a training camp with up to four practices a day, each ranging from 45min-2.5 hours. My caloric goal each day is 3000, it doesn’t normally happen because thats a lot of food but I try my best! I’m a big routine person so what I eat is normally doesn’t waiver day to day.

Breakfast : 6:00am

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I love breakfast so much. Recently, I’ve been adding zucchini to my oatmeal. It’s a great way to add some extra volume and some extra fibre to your already delicious oatmeal. So what’s in the bowl? 1/3 cup oatmeal, 1/3 cup zucchini, 1/4 cup blueberries, 1 tsp honey, 1 tbsp flaxseed. This meal will keep me full for hours!

Let’s not forget…

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Coffee.. it’s in the name! I can’t take on the day sans coffee.

Post Workout #1 : 10:00

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I try to get this meal in as quickly as possible, its essential for recovery! This plate consists of, 2 eggs, 1 slice of ham, 1 cup of kale and 2 tbsp of salsa. This meal is full of protein and absolutely delicious!

Post Workout #2: 1:30pm

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I love these protein bars for a quick fix when I’m going to miss my window after a workout.  They’re natural, gluten free and taste like fudge, whats better than that? Maybe real fudge..

Pre workout snack: 3:00pm

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This banana chocolate shake is up on the blog here is so yummy and so satisfying. It’s the perfect way to curb your cravings. I add chia seeds before a workout because they keep me full through a long session. I highly recommend you give this recipe a try!

Dinner : 7:00pm

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This is one of my go-to meals. In the bowl we have, half a sweet potato, six asparagus, 1/2 cup of roasted chickpeas on a bed of spinach featuring my beautiful avocado rose that I’m so proud of!

Not included: I usually have two apples through the day and I’ll have a bowl of chez rice cereal before bed!


 

I hope you enjoy this post, sorry again for the lack of recipe!

HM

Guilt Free Friday: Almond Chocolate Cookies

Happy Friday! I hope you’re all having a fabulous week. I’m so excited to finally have a recipe video for you this week! I made some almond, oatmeal, chocolate cookies! They’re so good and refined sugar free! You could make these gluten free as well by substituting the flour for a GF option. To make these you will need:

1 cup  instant oats
¾ cup whole wheat flour
1 ½ tsp  baking powder
½ tsp  cinnamon
1/8 tsp  salt
2 tbsp  coconut oil
1 large egg, room temperature
1/2 tsp almond extract
½ cup pure maple syrup
1/4 cup shredded unsweetened coconut
2 tbsp coarsely chopped dark chocolate

watch below for the instructions!

I hope you enjoy this recipe!

HM

Guilt Free Friday: Oatmeal

Friday keeps sneaking up on me! Another week with no video unfortunately. Next week is my rest week here at training camp so I will have no excuses! I will have plenty of time to get a few quality posts out in the world. I’m sure you guys can all relate that sometimes life gets in the way! So, today I will be straying away from the theme of guilt free friday and focusing on my favourite meal of the day…breakfast! I am always so nosey when it comes to what other people eat for breakfast. It’s my go-to question when I meet other elite athletes. Here’s a bit of an insight to what I eat for anyone with a similar curiosity!

Oatmeal

I go to bed excited to eat my oatmeal in the morning. Coffee and oatmeal give me life! I make mine in a bowl using boiling water as opposed to in a pot which I find is too mushy. As of late, I’ve been using 1/3 cup oats and 1/4 cup frozen blueberries. I pour the boiling water over the berries to melt them a bit which turns my oats purple and makes me smile. I add honey for some sweetness, cinnamon to keep my tummy from growling an hour later and a splash of coconut milk for some creaminess. If I have a long workout that morning I’ll add a banana! And with that (and a big cup of coffee), I’m ready to take on the day! If you’re a calorie counter this meal is about 210 calories without the banana and 320 with!


What do you eat for breakfast? I’m dying to know!

HM

Guilt Free Friday: Brussel Sprouts

I am in the middle of a training camp and this past week has been the hardest yet. I’m celebrating Friday by working out four times and paddling a total of 40km. Needless to say I didn’t have time to make a Guilt Free Friday video! To make up for it I’m celebrating one of my new favourite things, brussel sprouts.

These fabulous mini cabbages entered my life in the past month and I’ve never been happier. One of my go-to ways of eating these guys is to chop them in half, toss them in coconut oil, add some garlic and blackened seasoning and bake them at 400 for 20min. They make a great addition to chicken.

A new obsession is peeling the layers, tossing them in the same concoction as above and making brussel sprout chips! These are so crunchy and delicious. You can eat them as a snack or add them to a salad to jazz it up!

Sorry for the short post but my entire body hurts.

HM

Look Good – Feel Good: My Favourite Gym Clothes

This is a post I’ve been dying to make! I am a gym clothing snob, I’m very open about it. I have an addiction and no…I won’t stop. I could make an entire blog about sports bras, I love them so much. In fact, I imagine in the future there probably will be at least an entire post about sports bras. For now, I’ve broken it down to my favourite outfits for the types of workouts that I do the most often. I’m very loyal to certain brands for certain items. I own probably fifteen pairs of the same spandex shorts from under armour and the girls at my local lululemon know my name. When I find something that I love, I stock up!

The Gym – Weight Lifting

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Sports Bra – Lululemon – All Sport 3 Strap
Shorts – Lululemon – Speed Shorts
Tank – Lululemon – Cool Racerback Tank

Lets start from the top, I love this sports bra because it sucks you in and it has a higher cut in the front so you don’t have to worry about adjusting your cleavage all the time. It’s a great technical bra while also being cute with the multiple straps in the back! These shorts are my favourite gym shorts, I have them in six colours. They are a great length and very flattering. They’re breezy with the stitching in the back so I don’t overheat. The only con is they have built in undies which I sometimes find annoying. On to the tank, this is such a classic top. It’s light and breathable. It’s a no haste top, throw it on and you’re good to go! I have this top in a few colours and I love layering it under tshirts when I’m not working out. It’s versatile. Of all of the items above I would highly recommend the tank if you’re in the market for a new one!

Running

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Sports Bra – Nike – Nike Pro Classic Bra
Shorts – Lululemon- Go The Distance Short
Top – Lululemon- Swiftly Tech Short Sleeve Crew

This bra is simple and to the point. It doesn’t rub you the wrong way while you’re running and keeps the girls in check. It does really flatten you out which I personally don’t mind but to each their own! I love these shorts, they’re my half marathon shorts. They’re so light and have a bit of extra length which is good if you’re prone to chafing. They’re also reversible which is lovely because they’re easy to match! This top is another classic that most girls have. It’s soft and comfortable. It’s made of lulu’s magic anti stink fabric that doesn’t grow bacteria. Who doesn’t love that! Of my running outfit I would recommend the shorts!

Yoga

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Tank-Lululemon- Flow Y Tank
Pants- Lululemon – Align Pants
Shorts – Under Armour – 4″ Compression

This top is form fitting and has a built in bra so it’s perfect for a flow (hence the name) you won’t need to adjust it constantly so you can focus on your practice. It’s also a great layering tank. THESE PANTS ARE AMAZING. Find your nearest Lulu and just go touch them. They’re insanely soft. They are part of their “Naked” collection so the idea is you feel like you’re not wearing pants. They really follow you’re movement so you don’t need to pull them up all the time. These shorts are nice if you’re having a “bad ass” day because it perks up your booty. They’re compression shorts so they’re nice and thick so you don’t have to worry about them being see through during down-dog. Obviously of all the items above I recommend the pants, they’re amazing.

Canoeing (or any water sport)

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Sports Bra – Lululemon – All Sport Bra
Shorts – Under Armour – HeatGear
Tank – Lululemon – What the Sport Tank
Top – Swiftly Teach Long sleeve Crew

This is my all time favourite sports bra. If you need a new one please buy this one its the best. It sucks you in and the wide straps don’t dig into your shoulders at all. These are the shorts I mentioned before. They’re my favourite training shorts. I’m not even sure why. This tank top is so light and has great coverage. Lastly, I love layering this long sleeve over my tank tops in the morning when it’s a bit chilly! I would of course recommend the all sport bra our of these four items!


I hope you find this helpful if you’re in the market for new gym gear!

HM