one week to healthy
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Oh I know you can’t get healthy in a week.  But honestly, I have had a few weeks of over indulging in treats and empty calories.  My favorite local gluten free bakery (Bigstar Bakery)  has seen me too often recently. They make the best brownies. Everyone who tries them can’t believe they are gluten free.  I suspect it’s the CREAM CHEESE they add.  I pretty sure it’s cream cheese.  What else, Oh how about too many restaurant meals at my fav places like Una, Cassis, and National. We all know that restaurant food tastes so good because of the copious amounts of butter and salt that they add. Then I had those rice crispie square cravings,  and chips and salsa cravings, and I started slathering (natural) peanut butter on everything, and finally too many peanut M&M’s on my weekend away.  I just need to lighten up and get back my equilibrium. So I am doing my own 1 week to healthy diet.

I intend to cut out gluten free breads and crackers for the week.  Most gluten free bread is no better than supermarket loaves for health reasons.  Cutting that out will give me more room for veggies, fruit and organic proteins. I have already preplanned my daily menus for the entire week.  This is very helpful if you want to stick to your plan. I also intend to go cheese free this week.  Cheese is a particular problem for me.  I like it.  And sometimes I go on a several week cheese binge.  I really can’t do that though.  I don’t want to bore you with the details but lets just say there is a direct correlation for me between dairy (cheese specifically) and my gallbladder. ouch!

My week will be a challenging one for a couple of reasons.  Midweek, I have invited my mom over to celebrate her birthday!  Luckily she happens to really like my cooking so that night I’m planning to make my pea soup, firecracker salmon (no stir fry)  and a nice big green salad.  I will buy her a cake! A normal wheat flour cake! That way I absolutely can’t have cake as I cannot tolerate any gluten whatsoever.  Hey, whatever works right!?

The next challenge comes Thursday/Friday evenings and Sunday.  I will be attending the Calgary Folk Festival those days.  Luckily for me, Calgary Folk fest has a very sophisticated food cart line up.  It’s not at all difficult to choose extremely healthy meals while attending.  I’m even planning a bit of a treat!  I sure hope the onigiri company will be there this year.  I just love that Japanese street food.

Lastly, on Saturday I am shooting a wedding in Canmore all day and into the night.  The challenge there will be to get the food I need at the time I need.  I plan to bring some healthy snacks with me, but I know that Communitea has amazing and health conscious choices for me as well.


Here is my day one menu and exercise plan.  I’m about to leave for the gym for a quick upper body weight room workout so I’ll just add that in.


Breakfast- Blueberry Smoothie

Snack- Banana

Lunch-  Wild pacific sockeye salmon tabouli

Snack- Organic gluten free turkey jerkey

Dinner- Perfect foil fish packets (done on barbecue)

And water.  Lot’s of water!


Blueberry Smoothie Recipe-

(2 cups) frozen blueberries (freeze your own!)
1 small red apple, chopped with the skin
200 g natural low fat yogurt with live cultures

(2/3 cup) water
1 teaspoon flaxseed (ground)

Directions- blend until smooth.

serves 1 (or 2 if you can’t finish like me)


Wild pacific sockeye salmon tabouli recipe-

1 tomato, chopped & a handful of cherry tomatoes washed and chopped
1 green onion finely sliced

I small salmon fillet, poached (use a high sided fry pan, add just enough water to cover your fillet, skin on, and heat at medium for about 3-4 minutes per side.)
1/2  cucumber, chopped
small handfull, chopped parsley
small handfull, chopped mint

juice and zest from 1 lemon
1 tablespoon extra virgin olive oil
black pepper and salt to taste


1. Use a fork to separate the nice flakes of salmon from the skin. discard skin.

2. Combine the lemon juice, lemon zest and olive oil using a whisk. Salt and pepper to taste.

3. Combine all the ingredients in a bowl, pour over dressing and stir again.



Perfect fish foil packets recipe- (I’m using fresh halibut tonight)

You can find it on my blog here. The only difference is I am using oil instead of butter and I am using the barbecue tonight to cook it.  Too hot to cook indoors!


Todays activity-

30 km bike ride

weight room upper body workout


  1. Great start thanks Lori. Have been blueberry and salmon shopping today! Bring on the health!!

  2. I’ve been wanting to do something similar so thank you for the inspiration!

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