Friday, 19 June 2015

Mexican Fried Rice

This rice tastes awesome and is super easy to make! The key to making good fried rice is to cook the rice ahead, cool and refrigerate it, so that you lightly toast the rice in the wok. If it was still hot when you added it to the wok, it would just continue cooking and become mushy. To achieve the tomato-y flavour of Mexican rice, salsa does the trick (as an alternative to canned tomatoes or tomato paste).

For a vegetarian main dish, sprinkle some grated cheddar on top for added protein. I topped this dish with Slow Cooker Pulled Pork.

Serves 6


3 cups cooked brown rice, chilled
1 red bell pepper, diced
3 green onions, sliced
3/4 cup frozen corn
1 cup canned black beans, drained
2/3 cup salsa
1/4 tsp ground cumin
1/8 tsp smoked paprika
Chopped cilantro, to taste
Salt and black pepper, to taste
1 tsp canola oil, for greasing


Add canola oil to wok and set to high heat. Add peppers, green onions and corn to wok and stir frequently. Mix spices into salsa in a measuring cup. Add black beans and rice to wok, then add salsa on top and mix to coat the rice and veggies. Add cilantro at the end of cooking and stir.


Calories 251
Fat 1.5g
Carbohydrates 50.3g
Fibre 7.5g
Sugars 3.2g
Protein 10.5g

Thursday, 18 June 2015

Body weight workout 30s & 30RM

My boot camp classes have been packed lately, so I opted to do all body weight exercises to save on space, but mostly because we just don't have enough dumbbells for that many people! I used the same format as a workout we did a few months ago (High rep workout 30s 30 reps), but swapped out the dumbbell exercises for body weight ones. This is a good workout to do at home if you don't have any equipment (a mat would be handy, but a towel will also do). This workout is intermediate/advanced level, and will take about 30 minutes to complete. Take water breaks as necessary.

Perform 2 sets of each exercise, supersetting between 30s of cardio, followed by 30 reps of endurance.  Rest for 10s between each superset.

1.  30s shuffle hops (add a hop at the end) and 30 cross legged crunches
2.  30s speed skaters and 30 squats with alternating knee ups
3.  30s jumping jacks and 30 push ups
4.  30s repeater knee and 30 bent over Ys
5.  30s fast feet and 30 alternating elbow tap lunges (the first portion of this movement)
6.  30s jump rope and 30 side lunge knee up
7.  30s side to side leaps and plank with alternating flyes
8.  30s burpees and 30 frog jumps

If you give this workout a try, let me know how it goes!

Monday, 1 June 2015

Quenching your thirst this summer

So far this summer we've had some super hot and humid days. While water is the best thing for you, sometimes it can get really boring. The key to getting your water in is being creative. I've tried to come up with a few ways to increase my water consumption, all the while adding flavour and staying healthy. 

1. Biosteel Pops
If you haven't tried Biosteel, it is basically a powdered sports drink, similar to Gatorade. The advantages is that it has amino acids, electrolytes, B vitamins, and is diabetic and vegan friendly. Its a great during or post-workout beverage if you're exerting yourself or if it is very hot outside. For the pops, simply mix enough of the powder and water to make 2 servings (2 scoops, plus 2 cups water) and pour into Popsicle moulds and freeze. 

2. Sparkling Water with Fruit
I love my Soda Stream. It makes fresh carbonated water within seconds. While the flavour can get plain, the combination of fruits to add to it are endless. My favourite combinations right now are water melon and fresh leaves, and lime slices and mint - tastes like a Moijito, minus the vodka!