one week to healthy
Featured Image

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


Chipotle fish tacos with gaucamole and grilled tomatillos
Featured Image

easy to prepare and even easier to eat


3 Talapia fillets

6 corn tortillas

handful of fresh cilantro, chopped

ancho chile powder, to taste

hot sauce to taste

canola oil

salt and pepper, to taste


1/3 cup Canola oil
Juice of two limes
1 tsp Garlic salt
3 Tbsp Adobo chile sauce including chiles (from a can of chipotles in adobo), minced fine


3 avocados, pitted and chopped

1/4 cup red onion, minced fine

juice of 1 1/2 limes

2 garlic cloves, minced

salt and pepper to taste.

Directions for Guacamole- combine your ingredients and you are done!

Grilled Tomatillos-

3 tomatillos, sliced thick

canola oil



1. Mix all of the marinade ingredients in a bowl, pour over the Talapia in a shallow glass dish and cover.  Refrigerate for 2 hours minimum.

2. Clean your grill well and then brush with a bit of canola oil. Brush tomatillo slices with oil and place on grill, turn when grill marks appear and remove from heat, set aside for tacos.

3. Wipe the grill with some oil, take fish out of marinade and just before grilling sprinkle some ancho chile powder, salt and pepper (and hot sauce if you like) on each side. Lay fish on grill and cook for a few minutes (about three) and then turn and grill the other side.

4. While fish is cooking, warm some corn tortillas in foil on the side of the grill

5. Serve cooked fish, tomatillos and guacamole on the warmed tortillas.  Garnish with cilantro, (sour cream if you like) and hot sauce.




perfect fish foil packets with cod, leeks & carrots

This is a healthy, easy and delicious way to enjoy fish!


4 tbsp unsalted butter , softened

3 tsp. lemon zest

3 or 4 garlic cloves , minced

1 tsp.  fresh thyme leaves, minced

Salt, to taste

Fresh ground black pepper, to taste

2 Tbsp Italian parsley, minced,

3 carrots , cut into matchsticks

2 leeks , white and light green parts halved lengthwise, washed, and cut into matchsticks

1/2 cup dry white wine

4 skinless cod fillets

lemon wedges for serving



1. Combine butter, 1/2 the lemon zest, 2 tsp. garlic, thyme, 1/2 teaspoon salt, and 1/4 teaspoon pepper in small bowl. Combine parsley, remaining lemon zest, and remaining  garlic in another small bowl; set aside. Place carrots and leeks in medium bowl, season with salt and pepper, and toss together.

2. Preheat oven to 450.  Cut eight 12-inch sheets of foil.  Divide carrot and leek mixture among 1/2 the foil sheets, mounding in center of each. Pour some white wine over each mound of vegetables. Season your fish with salt and pepper and place one fillet on top of each vegetable mound. Spread quarter of butter mixture on top of each fillet. Place second square of foil on top of fish; crimp edges together in ½-inch fold, then fold over three more times to create a packet. Place packets on rimmed baking sheet. Bake for 15 minutes.  Remove from oven, open packets carefully and sprinkle with parsley mixture and serve with lemon wedges. I served it right in the packets for a fun casual presentation.

Tagged As:   
css.php // //