Cooking 101 for guys- Seared Tuna with Red Pepper & avocado salad
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um.  Yum.  I think I was vegetable deprived the past couple of days.  This was amazing.  The Cherry tomatoes go off like little bombs in your already excited mouth.

Serves 4- total prep time- 15 minutes


1 pound fresh Tuna Steaks

2 Tbsp extra virgin olive oil for brushing and dressing

1 red bell pepper, washed and chopped fine

1 red onion, sliced thin

2 stalks of celery, sliced thin on diagonal

1/2 cup washed and chopped mint

1 ripe avocado, sliced

2 small cucumbers, washed and sliced thin on diagonal

12 grape or cherry tomatoes

1 can chickpeas, drained and rinsed well

6 cups baby arugula, washed

2 Tbsp balsamic vinegar

2 Tbsp apple cider vinegar

sea salt to taste

fresh ground black pepper to taste


1. Heat a non-stick skillet on med/high heat. Brush your tuna steaks with a bit of olive oil and drop in pan.  Cook each side for 2-4 minutes depending on how you like your tuna steaks cooked, season with salt and pepper and set aside to rest.

2. Gather your ingredients and place the tomatoes, sliced onion, sliced celery, chopped mint, sliced avocado, sliced cucumber, diced red pepper, chick peas and arugula in a bowl.  Toss to combine. Mix your balsamic and apple cider vinegar together, set aside.

3. Slice your tuna steaks into bite size pieces, arrange on salad, Drizzle with your balsamic dressing and a little olive oil.  Season to taste with salt and pepper.

This is a very healthy choice dinner or lunch.




One week to healthy- day 2
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Ok, so today didn’t go quite as planned.  I had great hopes of making a couple new recipes for you to try but, it turns out I am super busy today.

I’ll tell you what I did do though. I ate healthy. I have everything I need to make dinner, so that will be an easy follow through.

I have turned down 2 lunch dates and a dinner out for this week.  Augh!  my social life!  Though I did a most excellent trade with one of the owners of Vine Arts today. A beautiful bottle of California champagne to share with my mom on her birthday tomorrow, in exchange for a print. They threw in some strongbow too.  I’ll figure out how to work those calories in later….

I promise to add some vegan choices this week for those of you who are on that way of life.  As you can see, I prefer a high protein mix for my activity levels.


Day 2 menu and exercise plan.

Snack- soy latte from Phil & Sebastian

Breakfast- 2 boiled eggs, chopped and mixed with avocado slices, pumpkin seeds and salt and pepper

Lunch- Quick apricot salad with leftover halibut

Snack- banana

Dinner- Thanying salad- with plenty of extra greens


Quick apricot salad recipe-


mixed greens

2 apricots pitted and chopped

handful of blueberries

chopped walnuts


juice of 1 mandarin orange

splash of champagne vinegar

splash of cold pressed canola oil

sea salt & fresh ground black pepper to taste.


1. Combine your dressing ingredients, pour over salad ingredients.

I ate my salad accompanied by a bit of leftover fish from last nights meal.


Todays activity-

40 minute run at mid-pace


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


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