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Okay let's get right into it! I'm going to show you how to make these easy, healthy tortilla wraps. The key thing that most people forget or don't pay attention to, is that if you want your cooking to be quick and simple, have you sink filled with warm/hot soapy water first! This way, while your cooking you can dunk all your used dishes in there to soak. This makes the clean up a lot quicker. Also, make sure you are working with a clean (or at least clutter-free) kitchen. It took me awhile to do this consistently, but it really does make a difference in saving you time and making it simple.   Then get your ingredients ready. You will need:
 STEP 1: Oil your pan and add your meat or beans/legumes. Let cook then add your frozen veggies (as many or as little as you'd like. The more the better!). If you plan on including eggs, now would be the perfect time to add them, scrambling them with the mixture. If you're making this vegan or vegetarian, add ONLY HALF of your beans/legumes at this point.  STEP 2: Once veggies are fully cooked (it should only take 5-10 minutes since they are small), drain excess water (You can use a strainer if you think the food will fall out by just tilting the pan). It's okay if there's still a little bit of excess water.  STEP 3: Return the pan back to the stove and add your seasonings. I used garlic, parsley, cumin, salt and pepper, a splash of lemon and vegetable curry.  I LOVE these concentrated seasoning pastes. I used the chili pepper one to add a bit of spice. You can get these at Sobeys and most grocery stores. They can be expensive, but last a long time because a little goes a long way. They are also less messy and save you time.  STEP 4: Add your salsa. Enough to make it into a sauce. Stirring to combine.  STEP 5: Add ONLY HALF of your beans/legumes. If you already started the base with half of beans/legumes (if dish is vegan or vegetarian), skip this step. TIP: Crushing the beans adds a creamier texture. I learned this from a Jamie Oliver recipe.  STEP 9: Smooth the sour cream, cream cheese or mayo onto the tortilla. This will act like the "glue" that keeps it together.   STEP 10: Use a romaine lettuce boat and fill it with your mixture (This is also a great low carb snack). I like using these boats because they give a strong back bone to the tortilla itself so it doesn't fall apart so easily.  STEP 11: Place the wrap in the tortilla and began to roll. Add more or take out some of the filling if needed. Repeat until all the filling is used up.  STEP 12: ALL DONE! Wrap the remaining in plastic wrap or place in containers to store in the fridge for later.  With my large tortillas I was able to make 6 wraps. So depending on the size you use, you will be left with quite a bit! You can always freeze them as well. What did you think of this recipe? Will you include it in your next meal prep? Let me know your thoughts and I hope it helped you in some way, shape, or form!
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Mina's before: June 2017 and after: March 2018. 1) Introduce Yourself My name is Mina DiPasquale and I am 56 years old. I am under 5'', weight 117lbs and have been happily married for 31 years. I have 2 daughters 2) What made you decide to make a change? Was there a turning point or sudden realization? My health became an issue that I couldn't ignore any longer. I weighed 129lbs when Simone came on board. That was the heaviest I have weighed in all my years without being pregnant. My diabetes number was 5.7 so I was really close to getting pre-diabetes. I decided to really attempt to lose weight and lower my number. My oldest daughter is getting married in March and I would like to look slim in my dress. 3) What has been the most challenging? I find it challenging to lift heavier weights. It's very hard to reduce consuming bread, pasta and ice-cream. Definitely easier in the winter. Also, trying to make healthier choices when I go to restaurants. 4) What was your goal when you started and how much have you accomplished so far? My goal is to weigh 115lbs and to be tight and toned. I still feel flabby. 5) What advice/tips can you give to others on their weight loss journey? Don't get obsessed with the number on the scale. Instead, focus on how you feel and how your clothes feel on. Try to eat whole foods 95% of the time, leaving you 5% to cheat. Don't be so hard on yourself. This is a life time goal to always eat healthy and stay fit. UPDATE: Mina is 2lbs away from her goal weight and has reduced her inches throughout her frame, reduced her body fat percentage by 7% and in more in tune with how her body feels. Mina is one of my rare clients who loves to exercise and does their homework on a consistent basis. Often going above and beyond. I asked her what started it all. This was her response: "I started exercising when I was 18 years old and weighed 90lbs. It started off as a social thing but then I really started enjoying the benefits of it. I slept better, had more energy. I just felt really good! I've been addicted ever since and I'm sure it's what contributed to me losing weight after I had my children. "I believe that once you get older you start noticing your family history more. I began to think, what is it I have to do to keep it at bay? {In her case, she had a family history of diabetes} I wanted to start off with the healthiest body I could if I had to fight an illness (knock on wood) so at least I would have a fighting chance versus with an unhealthy body."  Thank you so much for all that you have taught me Mina and for being the wonderful person you are! You are more than just a client to me. Let's keep up the great work!
We now live in a world where convenience is everything. It's no different when it comes to our food intake, especially when you have a long busy day ahead of you. While I still want to emphasize the importance of whole, minimally processed foods, it's not always realistic. This depends on a multitude of factors and when it comes to trying to achieve your health and fitness goals, the easier it is the better! After discovering that two of my clients frequently shopped at Shoppers Drug Mart, I decided to put this together to help them out and others who are looking for healthier items while still getting that convenience. Please note that these are not THE healthiest food on the planet. Look at it more as something that will hold you over and provide you with more nutrients versus having none at all or very poor nutrition (e.g a muffin in the morning). In no particular order, here are 6 healthy foods that you can grab on the go:
1. VH Steamers I'm usually not a fan of these frozen meals, but when it's loaded with this many vegetables, it's hard to not add this to the list. It can be a meal replacement and is packed with 20g of protein, Vitamin C & A, Iron and Calcium and ingredients you can actually pronounce. However, be very mindful that these frozen meals often have a high sodium content so be sure to balance that out with what you're consuming throughout the course of the day.
2. Blue Menu Freezer Meals President's Choice has recently rolled out their new line of Blue Menu items that I'm currently loving. They are wholesome, packed with quality ingredients, and have a low sugar content while still tasting good. This particular one has 26g of protein, but not as much Calcium and Vitamin C, and has a little more sodium.
3. Harvest Snaps I love these and have been repurchasing them for over a year now. They are light and airy, very flavourful and are great if you are into more salty than sweet. Although this is more of a snack than anything, you still get plenty of fiber, iron and some protein. Just be careful not to finish the whole bag.
4. Oatmeal You can't go wrong with oatmeal, especially the ones in the packets that make it super easy to consume on the go. I like this one from Blue Menu because of the chia seeds added (great Omega 3 & 6) and a low sugar intake. However, feel free to mix it up and choose the one that suits you more. Oatmeal is considered a "smart" carb, meaning it's very nutrient dense. Just be mindful of the ingredients and the sugar content. The more decadent the flavour (e.g chocolate strawberry) the less healthy it will be.  5. Coconut Water I've consumed coconut everything all my life, even while experts were claiming it wasn't good for you. Now it's back again and one thing you can find at Shoppers Drug Mart is coconut water. It's hydrating, refreshing, can be taken before, during or after a workout and has more potassium than bananas. Talk about a great recovery drink! Just be sure to stick with the basic and pure coconut water and stay away from the other flavours.  6. Tonica (AKA Kombucha)
This is a brand of Kombucha specific to Canada that I find to be much more pleasant tasting than most kombuchas. If you don't know what kombucha is you should definitely give it a try. It is a fermented drink made out of black tea and helps with overall gut health. It even has some carbonation to it to give you that fizz you may be craving. I hope this list has helped you with making potentially healthier choices. Let me know in the comments below what you find to be healthy at Shoppers Drug Mart. R.Rizvi asked that no pictures of herself be shown.
In this new series, I ask my clients to answer 5 questions about their weight loss journey so they can reflect on how they've changed and provide helpful tips for others. 1) Introduce Yourself I’m a project management professional in the pharmaceutical industry. As a female in my thirties, I am victim to many different fad diets and my weight fluctuating over the years, especially since I work long hours and travel quite a bit for work. As I get older and more health conscious I am looking to make a positive change to my lifestyle. 2) What made you decide to make a change? Was there a turning point or sudden realization? I broke my ankle in Oct. 2016 and was in a cast for 6 weeks. I was not able to place any weight on my foot, which meant I spent most of my days lying flat on my back, with my foot up to reduce the swelling. I was very frustrated by the injury for obvious reasons, but I was also very frustrated that I just happened to be in the worst shape of my life when the injury occurred. As a result, my body wasn’t able to compensate for my broken ankle and I had a very difficult time being mobile. I struggled with my crutches, not only because they take some getting use to, but also because I was not physically strong enough to walk with them for long periods of time. I couldn’t get up and down the stairs easily, and had to resort to crawling up, which also took a lot of energy. Every movement took a lot of effort and was physically taxing on my body. I kept thinking if only I had been in better physical shape, the injury would not have been so impactful and taken such a toll. Once I was out of my cast, I really thought I would be able to recover quickly. I soon realized it was going to take me quite a long time to fully recover, and I wanted to do everything I could to expedite the process. This is what prompted me to look into a personal trainer. 3) What has been the most challenging? It has been challenging to change my old habits. I have to actively make the time and the effort to fit in my training, and to make my health a priority. I have a very demanding work schedule, and have recently suffered a loss in my family. For these reasons, it is difficult to stay motivated when it feels like there are so many conflicting priorities. Simone has been extremely helpful in keeping me on track. She works with my schedule, and always provides helpful tips. This way I feel I can make small changes over time instead of all at once where it can become overwhelming. 4) What was your goal when you started and how much have you accomplished so far? When I initially started working out, I wanted to get in shape for a high school reunion. However, due to recent events in my life, I no longer want to do this just to fit into the perfect dress. I am very motivated to actually be fit and healthy and to make this a permanent change to my lifestyle. It has been 3 months since I started working out with Simone and I definitely feel stronger. I think I have a long road ahead of me, but I am proud of what I’ve accomplished so far. 5) What advice/tips can you give to others on their weight loss journey? I would recommend not having an “all or nothing” attitude. Forgive yourself if you slip up here and there. Be proud of your small accomplishments throughout the day or week and don’t expect everything to change overnight. Thanks so much for sharing this with us Rubab. I am so proud of you and everything you have accomplished and reminding yourself that this is a journey, not a destination, will make it that much easier! |
