The West Coast Adventure

The West Coast Adventure


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I hope you have had a wonderful summer! I am sorry I have been MIA. It has been crazy busy these past 2 months! We had an amazing family holiday at the beginning of the summer in Penticton, and these past 2 weeks we were back in BC. Charley and I had the most amazing mommy daughter vacation! While we were living it up in Vancouver enjoying the water slides, Stanley Park, the Aquarium, Granville Island, and White Rock my amazing hubby was conquering the West Coast Trail! I am so proud of him, this is an amazing accomplishment. 

 ARVC has not only impacted myself it has also created struggles for those close to me. Jordan has felt guilty about working out since I was told to stop all exercise. To the point that he has almost stopped all exercise himself. It was always our plan to hike the West Coast Trail together. Unfortunately that is no longer in the cards for me. When the opportunity came up for Jord to hike the trail I encouraged him to go. Jordan felt bad going without me, and I would be lying if I said I didn’t struggle as he trained, but I don’t want to ever hold him back or make him feel guilty from accomplishing his fitness goals . 

It was also the first Summer Olympics since my diagnosis. I normally count down the days until the Olympics, they usually provide me such tremendous joy! I never miss a single swim or medal presentation. It is 16 days of being inspired to get out and push your body past the limits you thought it was capable of. As Audrey Roloff says there is Always More. I highly recommend you check out the link to her site and blog. Audrey’s perspective with these two simple words is wonderfully encouraging. However, from a physical perspective I am in a position that my body is not capable of more. I couldn’t even watch the Olympics this year. I hate that this disease has stolen my love of Olympic binge watching. I hate feeling fragile. I hate the emotional rollercoaster that is this journey. One day I am content with my new reality and the next I struggle to cope. I find the journey of grief is unique in that it forever remains unresolved. You never get over the loss, but you slowly learn to move through it. Along the journey there are numerous desultory triggers that bring your grief back to the surface. I realize that I have not experienced a loss in the traditional sense, but life as I knew it has forever changed due to my illness.

One of the ways I coped with Jordan heading for the West Coast Trail was to make the most of the time he was away. I decided that Charley and I would make some of our own memories. We ended up having the most wonderful week! We had a sleep over every single night, we went exploring each day, we consumed an impressive amount of ice cream, and we just enjoyed spending time with each other!  When I tucked Charley into bed after our long drive back home she said to me “mommy you are my best friend ever!!!!” All of my struggles of missing out on the West Coast were instantly gone! 

I took a break from the blog this summer and I am really looking forward to getting back to meal plans this week. It is time to refocus!

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Waterslides!!!
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In her happy place!
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My water baby!
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So big!
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Completely mesmerized!
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White Rock adventures 
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On a seashell hunt
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Building sandcastles
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Even when I struggle with my grief I know that I am abundantly blessed!

westcoast 

Exciting Opportunity!

Exciting Opportunity


For those of you in the Calgary area, I will be providing a free talk on meal planning and nutrition. I had the opportunity to speak for the Running Room a few months ago and it was an amazing experience. As a result I am going to be providing another presentation this September. Details are provided below. I hope to see you there.

*Spaces are limited so please RSVP to fitlessflavor@gmail.com

Meal planning invite

Summer Meal Plan – July week 4/16

Summer Meal Plan – July Week 4/16

Family Holidays and Fresh Okanagan Fruit

Meal plan july416


With my health I have not been allowed to leave the country for the past 3 years. It has been difficult, yet another reason to hate this disease and become bitter. However, we decided as a family that we needed to embrace this limitation and start enjoying travel around Canada.

Last year we went to Penticton for the first time and we fell in love!!! It is now our favourite place to go. We were just there for 2 weeks and it was glorious! We even tented for the entire time and loved every minute of it. I know right?!!! That says a lot. It is like Canada’s Maui! Okay obviously not quite Maui, but I have to work with what I have. There may not be a Mama’s Fish House in Penticton, but there is a Gasthaus in Peachland and it is phenomal. They serve all you can eat schnitzel on Thursday evenings! I only ever have one, but knowing you can have as many as you want is the best! It also includes all you can eat dessert. All great variables when you can’t exercise anymore. Aside from the most delicious menu the ambiance is simply spectacular. If you go you must ask to sit on the patio.

Charley loved swimming and making sandcastles. We even went to The Kangaroo Farm this time! I highly recommend stopping in for a visit if you are out that way, it is so worth the trip. Just be aware that the park closes at 2 pm so the animals can have a rest, but it reopens at 6. It is also cash only. Two important bits of information we overlooked!

Until next year Penticton!

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The view from our tent!
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Our little mermaid
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Floating down the canal
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Charley jumping off the dock, one of her favourite activities!
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Koi ponds
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Making new friends!
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Cuddling with a joey!

There is nothing better than fresh seasonal fruit, especially at this time of the year! I have been eating peaches and cherries like candy! Most of the recipes this week are inspired by all of the fresh fruit we brought back with us from our trip to Penticton.


Day 1 


Breakfast

Peaches & Cream Cinnamon Vanilla Crepes 

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Thoughts: I really feel this doesn’t need much of an explanation. This was delicious!!! I made a few changes. I left the peaches fresh and did not peel them. I also used vanilla sugar from The Silk Road Spice Merchant . I also used whipped coconut cream instead of cool whip or whipped cream. 5/5 

Ingredients 

Crepes (made 7, I had 2 crepes) 

  • 1 1/2 cups milk (I used original almond milk) 
  • 1 cup all-purpose flour 
  • 1 tbsp oil 
  • 2 eggs 
  • 1/4 tsp salt 
  • 1 1/2 tbsp sugar (I used honey) 
  • 1/2 tsp cinnamon 
  • 1 tsp vanilla 

Filling (I had 1 peach and 3 tbsp coconut cream) 

  • 1 large peach, sliced 
  • 1/2 tsp vanilla sugar 
  • 1 can coconut milk, cream separated 
  • 1 tsp vanilla 

Instructions 

Jamie Cooks It Up 

For the whipped coconut cream, refrigerate coconut milk over night. Carefully separate the coconut cream in a metal bowl. Do not add liquid. Whisk cream on medium speed for 30 seconds to a minute. Then whisk on high for 7-8 minutes until stiff peaks form. Whisk in vanilla for another few seconds and serve. 

Lunch 

Roasted Cherry & Tomato Salad 

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Thoughts: This worked spectacularly!!! I highly recommend trying this recipe! 5/5 

Ingredients (This was my portion) 

  • 2 cups spinach 
  • 1 cup arugula 
  • 1/2 cup cherry tomatoes, halved  
  • 1/2 cup cherries, pitted and halved  
  • 1 tsp grapeseed oil 
  • 1 tsp balsamic vinegar (Or balsamic reduction) 
  • 20 g feta, crumbled 
  • 2 tbsp pine nuts, toasted 
  • 2 tbsp balsamic salad dressing (I used Renee’s

Instructions 

  1. Warm oven broiler. 
  2. Mix cherries and tomatoes with oil and vinegar. Place under broiler for 3-5 minutes, until tomatoes and cherries are golden and bubbling. 
  3. While cherries and tomatoes are roasting place arugula and spinach in a large shallow bowl. 
  4. Top leafy greens with cherries and tomatoes when done, along with feta, pine nuts and balsamic dressing. Serve. 

Dinner 

BBQ chicken brie burgers with grilled peaches 

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Thoughts: I really enjoyed this. Jordan didn’t really like the brie. Jordan liked everything else, he would definitely have it again, just without the brie. 4/5 

Ingredients (this was my portion)

  • 1 boneless skinless chicken breast 
  • 1 whole grain bun 
  • 1 tsp butter/margarine
  • 1 tsp mayo 
  • 1/2 cup arugula 
  • 2 tbsp sweet bbq sauce 
  • 1/2 peach, left whole
  • 1/2 tsp grapeseed oil 
  • 1 slice prosciutto
  • 15 g brie 

Instructions 

  1. Warm BBQ. 
  2. Butterly chicken breasts. Lie chicken flat and using a sharp knife carefully slide knife down the length of the chicken. Do not cut all the way through the chicken. 
  3. Place chicken on BBQ. Cook 3-4 minutes per side. Brush chicken with BBQ sauce on both sides. Top with Brie and cook long enough just to let the brie melt. 
  4. While chicken is cooking brush peach with grapeseed oil and peach to grill. Grill peach for 1-2 minutes. Once grilled slice. 
  5. Pan fry prosciutto for 30s on each side, just until crisp. 
  6. Assemble burgers by evenly spreading butter/margarine then mayo on toasted bun. Top with arugula, chicken, peaches, and prosciutto. Enjoy. 

Day 2


Breakfast

Cherry and Nutella Crepes 

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Thoughts: Crepes, fresh Okanagan cherries & Nutella……enough said! 5/5 

Ingredients (My portion)

  • 2 crepes (leftover from the day before) 
  • 1 cup cherries, pitted and halved 
  • 1 1/2 tbsp Nutella, divided 
  • 1 tsp almond milk

Instructions 

  1. Mix almond milk with 1/2 tbsp Nutella. Set aside. 
  2. Warm crepes. I heated in microwave for 45 seconds 
  3. Spread 1/2 tbsp of Nutella on each crepe. Evenly top with cherries and roll. 
  4. Drizzle with Nutella and milk mixture and enjoy. 

Lunch 

Spicy tuna sandwich 

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Thoughts: A yummy twist on a classic. 5/5 

Ingredients 

  • 1 can tuna, drained 
  • 2 tbsp mayo 
  • 1/2 tsp sriracha 
  • 2 green onions, chopped 
  • 2 slices whole grain bread 

Instructions

  1. In a small bowl combine all the ingredients together (except bread, of course). 
  2. Spread evenly on bread on serve. 

Dinner 

Lettuce wraps (I had 3) 

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Thoughts: I kept these lettuce wraps really simple. I used a pre-made teriyaki sauce from Costco and a rotisserie chicken. I made a simple red cabbage slaw and whole grain couscous. I was fast and yummy! 4/5 

Ingredients 

  • 1/2 rotisserie chicken, chopped
  • 1/4 cup teriyaki sauce 
  • 1/2 cup red cabbage, shredded 
  • 1/4 cup carrots, sliced 
  • 1/4 cup sugar peas, sliced 
  • 2 green onions, chopped 
  • 1/2 cup whole grain couscous, prepared according to directions 
  • 1 head butter lettuce 
  • Sesame seeds for garnish 

Instructions 

  1. Warm a large frying pan over medium-low heat. 
  2. Add sauce and chicken to large frying pan. Cook only long enough to heat through, about 2-3 minutes. 
  3. In a large bowl mix together cabbage, carrots, sugar peas, and onion. 
  4. To assemble top butter lettuce with couscous, chicken with sauce, and cabbage. 

Day 3 


Breakfast

Maple Peach Donuts 

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Thoughts: I made a few adaptations from a recipe I found on Pinterest. I love making muffin recipes into donuts! Everything is just better as a donut! These were amazing! 5/5 

Recipe adapted from: Amy’s healthy baking

Ingredients 

Donut 

  • 1 tbsp chia seeds 
  • 3 tbsp water
  • 1 cup whole wheat flour 
  • 1/2 tsp ground cinnamon
  • 1/2 tsp baking powder 
  • 1/4 tsp baking soda 
  • 1/4 tsp salt 
  • 1/2 tbsp coconut oil, melted 
  • 1 tsp vanilla extract 
  • 1/4 cup coconut cream 
  • 1/4 cup maple syrup 
  • 2 tbsp almond milk 
  • 1 large peach, pitted and diced 

Crumble topping 

  • 1 tbsp whole wheat flour 
  • 1 tbsp brown sugar 
  • 1 tbsp butter, melted 

Instructions 

  1. Warm oven to 350 degrees C. Grease a donut pan or muffin tin and set aside. 
  2. In a small bowl mix together chia seeds with water and set aside and let gel for about 5 minutes. 
  3. In a large bowl mix together flour, cinnamon, baking powder, baking soda and salt. 
  4. In a separate large bowl mix together coconut oil, chia mixture, vanilla extract, coconut cream, maple syrup and almond milk. 
  5. Fold the chia mixture in with the flour mixture. Do not over mix! 
  6. Fold in peaches. 
  7. Evenly divide mixture in donut pan or muffin tin. 
  8. In a small bowl mix together crumble topping. Evenly spread over all 6 donuts. 
  9. Place in oven to cook for 20-25 minutes. Until you pierce with a tooth pick and it comes out clean. 

Lunch 

Pesto, feta, chicken sandwich 

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Thoughts: A thousand times yes!!! This was simple, fast and delicious! 5/5 

Ingredients 

  • 1 chicken strip fully cooked (I prefer Schneiders Country Naturals Chicken Strips)  
  • 1 whole grain bun, toasted 
  • 1/4 cup cherry tomatoes, halved 
  • 1 tbsp basil pesto (I actually had avocado pesto leftover so I used that instead basil pesto) 
  • 10 g feta cheese 
  • handful fresh basil leaves 

Instructions 

  1. Evenly spread pesto on toasted bun. 
  2. Top with feta, chicken, tomatoes and fresh basil. Serve. 

Dinner 

Himalayan salt block white fish with french onion baked quinoa 

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Fish 

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Thoughts: This was my first time using a salt block so my technique was terribly unrefined. I ended up breaking apart the beautiful filet, but man did it ever taste amazing!!! The salt block adds such amazing flavour! You can pretty much cook anything on the salt block, veggies, steak, chicken, etc! I am very excited to use the salt block again soon. 5/5 

Ingredients 

  • 1 filet of fish, any white fish will work 
  • 1 tsp grapeseed oil
  • juice of half a lemon
  • Himalayan salt block 

Instructions 

  1. Place salt block on grill. Then warm BBQ to high heat. I aimed for 450 degrees C. 
  2. Brush filet with oil and drizzle with lemon juice. 
  3. Once BBQ and salt block are heated carefully add filet to block. Close BBQ and cook 2-3 minutes. (Cooking will go very fast) 
  4. Flip and cook for an additional 2-3 minutes on the opposite side until fish is opaque and flaky. 

Baked French Onion Quinoa 

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Thoughts: I was craving french onion soup and had this crazy idea to make a french onion quinoa casserole….you’re welcome!!! I loved this side dish sooooooo YUMMY! The one negative that I do have to say about this dish is it can be a bit on the salty side. But honestly French Onion Quinoa!!!! 5/5 

Ingredients 

  • 1 cup quinoa 
  • 1 can condensed onion soup (or 1 package onion soup mix) 
  • 1 cup water (if you used onion soup mix then use 2 cups of water) 
  • 4 slices gruyere cheese 

Instructions 

  1. Bring quinoa, onion soup, and water to a boil in a medium sauce pan over medium-high heat. 
  2. Once quinoa reaches a boil reduce heat to a simmer and cover. Allow quinoa to continue to cook about 15-20 minutes. Until liquid has all been absorbed and quinoa is fluffy. 
  3. Warm oven’s broiler. 
  4. Place cooked quinoa in baking dish. Top with Gruyere cheese and place in oven. 
  5. Broil 3-5 minutes, until cheese is bubbling and golden. 
  6. Serve.