Shawn Can Blog

Ready for Summer? Getting the results you need may not happen the way you thought!

2013-05-08T18:26:00.000-07:00

Lately I've been getting some questions, and hearing a lot about people's summer slim down plans and I realized there are probably some of you who could benefit from it from a post on this topic.

So here are SCB's tips to achieving your summer goals.

My first tip is to make sure you know your caloric requirements. Free apps like MyFitnessPal can calculate your caloric needs pretty well. You need to enter some information like your gender, weight, activity level etc... and from that it gives you the caloric guidelines to achieve your goals. So, if you want to drop a few pounds it will calculate your requirements to do so.

My biggest piece of advice is to use that caloric number as a guideline, but don't try to eat less than what it recommends as a way to 'speed up the process'. The program will have already accounted for your fat loss goal, and will likely put you at a 200-300 calorie a day deficit; which is more than enough. If you cut more than this you will likely drop the pounds quicker, but wont last. You will be depriving your body of nutrients and the result will be a very irritable and tired individual. The Webster's Dictionary definition for this term is "Hangry"... or at least it should be.

On top of this you will likely get some metabolic damage that can last weeks or even longer.

When you cut too many calories from your diet your metabolism slows down to make up for the lack of energy (calories). When you start to incorporate more food into your diet for whatever reason ('yay, diet is over!' or 'time to have that cheat meal I've been dreaming about all week! or 'sweet, dream body achieved!') your body is all like "holy crap! Energy! I need to store this stuff because this jerk has been starving me". And by 'store this stuff' I mean the way a bear stores stuff for the winter- fat storage. Junk in the trunk. Muffin top McGee.

The main point I want to get across is to follow the recommended numbers. They're recommended for a reason- so if it would be more optimal for you to cut 600+ calories, chances are the app or the program you're looking at would recommend it.

Another note is about caloric deficits in general. I really don't recommend you carry on at a deficit for very long. It's hard on your body. If you're at the point where you have 30+ lbs to drop I recommend cutting 300 or so calories. When your body weight has dropped and what was your caloric deficit is now your caloric maintenance you should stick to that number for a few weeks so your body has a chance to function this caloric equilibrium. Then, cut another 200-300 and repeat until you have reached your goal.

I tried to simplify this calorie mumbo jumbo the best I could, I know it may seem really confusing to some of you, and pretty juvenile to you experts out there! If you have any questions feel free to send me a message and I'll be happy to answer them as best I can.

Finally to optimise your nutrition, I recommend using a scale, or at the very least measuring cups when preparing your food. If you measure your food you're much more likely to hit your caloric goals. Why? With the constant portion distortion that surrounds prepared meals it can be easy to underestimate your actual serving sizes, and as a result how many calories you're consuming. Even if you're using an app such as My Fitness Pal, it isn't useful to you if you're guesstimating portions and entering in totally inaccurate amounts of food consumed.

To test your skills- try and eyeball a 15g (tbsp) serving of peanut butter. Weigh it and you may find that you've been giving yourself a double dose without even realizing it! Hit me up on Facebook and let me know if you tried!

Zesty Shrimp and Quinoa

2013-04-08T13:43:00.000-07:00

Are you having trouble trying to find an easy to make, well balanced meal that tastes great? This may be just the recipe to help you get out of that rut!

The inspiration for this recipe actually came from one of my favorite cocktails; The Cesar! The combination of tomato, lemon, worcestershire sauce, a little heat, and some seafood really tickled my tastes buds (that was lame).

What you'll need:

1 cup of cooked quinoa
8-10 large shrimp
8-10 cherry tomatoes (chopped)
1 tbsp of worcestershire sauce
A splash of hot sauce if you like (I use locally made Maritime Madness; It's unreal)
Fresh ground pepper
Few handfulls of kale or spinach (chopped)
A lemon

What to do:

Heat your oven to 400. In a large bowl, combine the chopped cherry tomatoes, quinoa, shrimp, worcestershire sauce, pepper, and hot sauce. Zest about a tbsp to two tbsp of the lemon in, then add the juice of half the lemon. Mix it all together.

Now dump it all in a large piece of aluminium foil or a covered casserole dish. Fold up the aluminium foil so everything stays inside. Throw it in the oven for 20-25 minutes.

While that's in the oven steam your greens. If you go with kale like I did, I recommend you chop it up pretty fine; only because kale tends to be a little stiffer than something like spinach.

When your shrimp and quinoa are done, just lay down a little bed of greens, and top with the the quinoa and shrimp!

Enjoy,

Shawn

Turkey and Bean Burritos

2013-02-27T16:55:00.000-08:00

I LOVE MEXICAN FOOD. I could eat tacos and burritos all day long. Unfortunately, they tend to be pretty high in fat and sodium. However, I think I've finally found a decent compromise!

So the basic idea with this is simply to replace the ground beef with ground turkey. This alone is a great way to clean up this tasty treat. But, with a few more little modifications I think you could make it a pretty clean meal!

What you'll need:

1 lbs of ground turkey (450g ish)
Whole wheat tortillas (or gluten free tortillas)
1 package of taco beef seasoning (many brands now offer a low sodium version!)
1 cup of water
1 can of red kidney beans
Some other stuff (I tossed in some fresh corn, it was great! maybe try some mushrooms or onions, the possibilities are endless. Heck, throw some asparagus in there. If you're not big into experimenting in the kitchen, this is a great opportunity to try some things out!)

What to do:

Start by cooking your ground turkey in a pan. I recommend medium heat, it will probably take 8 to 10 minutes depending on how small of pieces you break it up into. Next add the seasoning. Most seasoning packs call for a cup of water, so add the powder and the water to the meat. At this time you can also add whatever else you want to add (beans and corn in my case)! simmer on the medium heat uncovered until most of the water has cooked off, and all of the flavours have joined forces to punch you in the face with awesomeness.

Now you can build your burrito. If you can fit it into your caloric needs, you can add some cheese. I usually just toss in a little baby spinach. For the days you're really hankering for the whole nine yards you can get some fat free sour cream, and of course, salsa is always a go!

Stay healthy,

Shawn

Breakfast Quinoa

2013-02-15T12:57:00.001-08:00

Breakfast often sets the tone for your day of eating, so why not get off to a great start with some quinoa?

Quinoa is one my my favorite foods. It's a great source of complex carbs and protein. Breakfast is one of the most importan meals of the day (0k, they're all important). So why not incorporate some quinoa into your morning routine.

One way I like to enjoy quinoa is in my Quinoa Protein Bites. However, if you don't have time to prepare them, this is an even quicker way to enjoy it!

What you'll need:

1 cup of cooked quinoa (I cook a few cups at a time and keep it in the fridge)
1 tbsp of agave or honey
Some fresh or dried fruit
NUTS (of your choice)
Sprinkle of cinnamon

Toss it all together and enjoy. Eat it hot or cold, it's great either way. The cup of quinoa has about 220 calories from 39g of carbs and 8g of protein. Add some nuts to get some nice fats and you've got yourself a great nutritious meal to start your day.

Stay healthy,

Shawn

Zucchini Sweet Potato Bites

2013-02-04T15:21:00.001-08:00

These are awesome, pretty easy, and a great addition to any breakfast. You can cook a batch, and toss them in the fridge for the next few days!

What you'll need:

1 1/2 cup of shredded zucchini
1 1/2 cup of shredded sweet potato
1/2 cup of shredded parmesan cheese
1/2 cup of bread crumbs (or oat flour if you want to cut out some gluten)
Salt and pepper

What to do:

Pre heat oven to 400. Mix all of the ingredients in a bowl. Spoon into lightly oiled muffin tin (mini muffin tin works best for bite sized crunchy delights). Toss in the oven for 20-30 minutes depending on the size of the muffin tin. I recommend checking on them every 10 minutes until the tops start to really crisp up!

Let them cool a little before you dig in!

Stay healthy,

Shawn

Cheat Meals - Making the Most of Them

2013-01-21T18:06:00.002-08:00

A lot of you probably think I have the craziest will power in the world to be so strict with my eating habits. While this is true most of the time; I myself have my weak moments too.

YES, I eat eat a hamburger on a white bun from time to time. I go to family functions and eat white potatoes and kindly accept the lovely desert my family slaved over. But HOW I do it, is the real key to not letting these meals affect my physical progress, or my mental game.

I don't feel like I need to go over the reasons you might want to cheat a little on your diet, we all have our different reasons (stress, hangovers, LIVING LIFE... etc.). What you really need to know is how to time your meals.

All too often I see and hear about my friends going to the gym after pigging out earlier in the day. They have a weak moment, eat some candy, then go to the gym to "work it off". Sure you've got the basic idea, but think about what the foods you're eating are doing to your body. Chances are you're not pigging out on quality complex carbs to use to fuel your workout, you're probably eating sweets, simple carbs, and fats... not really optimal energy sources for your workout. But is there a place for them in our diets?

Yes, AFTER your workouts. A common fitness practice is to consume simple carbs and protein after workouts (the basic idea is to boost insulin quickly to reduce muscle breakdown, and increase recovery speed via initiating protein synthesis sooner). So, if you can compromise your craving to a more complete meal containing a decent amount of protein with your carbs you can use these calories to aid your recovery!

Now remember, unless you're really trying to bulk up you probably don't want to do this on a regular basis, but in terms of indulging a little, I highly recommend a workout out before your cheat meal instead of after.

And lets be honest; you're going to workout twice as hard to earn your cheese burger than you are to work it off...

A final note: We all have our weak moments when we need that little treat, but can't workout before. While this isn't ideal, as long as you can work to keep it moderation, you can still progress to your goals. My best advice is to not let it stress you out, because the stress will probably do you more harm than a cookie ever would.

Stay healthy,

Shawn

Feta and Herb Salmon

2013-01-14T16:08:00.001-08:00

This recipe is crazy easy, and a great way to get some healthy omega-3 fats, as well as some great protein.

What you'll need:

2 salmon fillets or steaks (Whatever work for your budget, and portion needs)
1 tbsp of olive oil
1/4 tsp garlic powder
1/4 tsp pepper
1/4 tsp dried parsley
30 grams of feta (or however much you want..)

What to do:

Combine the garlic powder, pepper, and dried parsley in a bowl.

Heat frying pan to medium heat. Add oil and place salmon in pan.

Sprinkle salmon with the dry mixture.

Cooking time will depend on the size of the fish. Flip once or twice until cooked through. The fish will become a lighter pink color, and will flake apart.

Sprinkle the feta on top, and enjoy.

Stay healthy,

Shawn

Cranberry Walnut Kale Salad

2013-01-07T15:47:00.000-08:00

This recipe is great for those of you who are gluten free, as well as those of you who have asked for more meatless recipes! Sorry, it's not vegan... I LOVE CHESE. Cut out the feta if you're looking for a vegan version.

What you'll need:

1-2 cups of chopped kale
1 cup of cooked quinoa
1 chopped clove of garlic
1/4 cup of walnuts (or whatever nuts you want)
1/4 cup of cranberries
1/4 cup of crumbled feta cheese
Fresh ground pepper
1 tbsp of olive oil

What to do:

Start by frying the garlic in the olive oil on low heat for 4-5 minutes. Add the chopped kale and simmer on low for another 2 or 3 minutes.

Finally add the quinoa, cranberries, nuts, and feta. Season with a little pepper if you like. It won't need any salt thanks to the feta.

Give it a quick toss and serve!

Stay healthy,

Shawn

Why Whey? The Basics

2013-01-02T16:00:00.003-08:00

Whey protein. I'm sure you've all heard of it, but do you really know what it is?

Whey is a protein found in milk (and other dairy products). It is commonly separated from the milk in the early stages of cheese production. Have you ever heard of "curds and whey"? The liquid is the whey! After they extract the whey, it is then refined into a few different forms.
The two most popular forms are Whey Isolate, and Whey Concentrate.

Whey concentrates contain slightly less protein, and contain more lactose.

Whey Isolates are more refined and have little to no lactose, and are considered a higher quality protein.

There are many other protein supplements: Egg protein, soy protein, casein protein (whey's slow moving brother), rice protein... just to name a few.

So why whey?

Whey is know for having fast absorbing properties. The time between when you consume it until when it is used is noticeably faster than most proteins. So- why do we need to absorb it so quickly?

Athletes put their muscles through a fair amount of trauma; the quicker they can start repairing the muscle tears formed during exercise, the quicker they can rebound and get at it again. Individuals looking to improve their physiques could also benefit from whey for these same reasons.

So, if you're looking to increase your intake of whey, consider incorporating more dairy, or whey supplementation into your diet.

Thank you 2012

2012-12-31T09:39:00.000-08:00

2012 has been a wonderful year for SCBfitness. Not even a year old and I've already exceeded my expectations for this project. A lot of work goes into all of the recipes and giveaways, but your support and interest makes it all worth it. Thank you. I hope 2013 is a healthy, and happy year for everyone, especially YOU.

Thanks again,

Shawn

Sweet Potato Pancakes (Latkes)

2012-12-17T17:16:00.000-08:00

I was originally going to post these last week, but I figured one pancakes recipe a week was enough!

This is a great was to get some quality carbs in your diet. Eat them along side of your favourite protein source!

What you'll need:

1 sweet potato (peeled and shredded)
1/4 cup of oat flour (whole wheat flour works too)
2 large eggs
pinch of salt and pepper
pinch of cinnamon if you like

Combine the shredded sweet potato and oat flour in a blow. Now stir in two eggs. In an oiled frying pan at medium heat place 1/4 cup sized balls of the mixture. Flatten until desired thickness. Fry on each side for 3-5 minutes depending on the thickness.

Enjoy! Eat them on they're own or with some low fat sour cream, or ketchup if you're into that.

Stay happy and healthy,

Shawn

Bean and Butternut Squash Skillet

2012-12-12T13:51:00.003-08:00

This is an easy skillet recipe that you can throw together and cook in about 20 minutes. It uses a few ingredients that I think you should always have in your fridge and pantry!

What you'll need:

1-2 cups of cubed butternut squash. (The smaller you cube it, the quicker it cooks. I like it CHUNKY)
1/2 cup of red kidney beans (rinsed)
1/2 cup of cooked quinoa
2-3 mushrooms (sliced)
1/2 cup of chopped baby spinach
1 tbsp of olive oil
Salt and pepper

What to do:

At a medium heat, cook the squash and mushrooms for 5-10 minutes in the oil (until tender, time will vary depending on the size of the squash cubes). Once the squash is at the desired tenderness add the beans, quinoa, baby spinach, and a little salt and pepper. Toss it around for a minute or two to heat up the beans. Now eat it.

If you're looking to cut some of the carbs you could omit the quinoa.

Stay healthy,

Shawn

Gingerbread Protein Pancakes

2012-12-10T13:23:00.000-08:00

This is the first recipe request from the December Giveaway! The second I read this request I knew it would be amazing. After Playing with a few ingredients, I came up with this!

What you'll need:

1/3 cup of rolled oats
1/4 cup of protein powder
1 whole large egg and 1 egg white
1/2 tbsp of molasses (buy the low sugar kind; tastes great with 40% less sugar!)
1/2 tsp of cinnamon
1/2 tsp fresh ginger (1/4 tsp if you're using dried)

What to do:

Combine everything but the molasses and egg in a bowl. Now stir in the egg. At first you might find it to be too dry, but if you keep stirring the protein powder dissolves in the egg. Finally add the molasses.

Fry it on medium heat for about 2 minutes per side!

Enjoy it on it's own, with some sugar free syrup, or regular syrup if you want a little treat!

Have fun staying healthy,

Shawn

December Giveaway

2012-12-03T14:26:00.000-08:00

Well folks, it's time for another giveaway!

Since you all liked my previous giveaway with DAVIDsTEA I decided to give away some more of there stuff! So here is what you're getting!

How you can win:

Head over to my Facebook Page and find the giveaway picture. Like the image on Facebook for a chance to win, and leave a comment on the same photo with a suggestion for a recipe or topic you would like me to post and have your name entered in a second time!

Contest closes Monday, December 17th at 5:00pm. Winner will be contacted Monday after 5:00pm, and announced Tuesday.

Good luck!

THE PHOTO!

Protein Supplements

2012-11-28T12:31:00.000-08:00

A friend asked if I could write a post about protein powder. I was originally going to go on about the different kinds of powder, and their uses. Then I realized that maybe I should first talk about why someone would consider using a protein supplement. So here is my two cents on protein supplementation.

We all know protein is essential in muscle growth. Wether you're trying to get lean and tight, or big and bulky, you need protein to repair muscle fibers torn during exercise. But why would I take a protein supplements when i'm such a big advocate for whole foods?

One reason is convenience. Protein powders and bars have a long shelf life and don't need to be refrigerated. I can pretty easily throw together a meal with a protein shake and some complex carbs, or a protein bar. I keep a few protein bars in my backpack and gym bag incase i'm unexpectedly without food.

My second reason is absorption. The most popularized protein is whey (differences between whey isolates and concentrates will be discussed in a later post). Whey is one of the fastest absorbing proteins. So if you're in a quick pinch and you need to quickly absorbing protein (such as immediately after a workout) whey can do that for you.

Another reason you might consider a protein supplement is if you aren't receiving enough protein in your diet. I see all kinds of individuals who cut out meat and dairy products without incorporating quality plant proteins. For these people, a supplement could be beneficial.

My final reason is affordability. If you break down the cost per gram of protein of even the more expensive powders, you're still paying slightly less than buying fresh meat. Now i'm not saying to cut the meat... But if you're like me and aim for 6+ meals a day each containing 20-30 grams of protein, it gets expensive really fast.

So I hope this help inform you about the potential reasons someone might want to incorporate a protein supplement.

Stay tuned for my next protein post focusing on whey.

Disclaimer: Consuming a higher protein diet without proper hydration and fibre intake can cause some digestive discomfort. So make sure you drink plenty of water and incorporate plenty of vegetables in your diet. If you're unsure if you should supplement any macro or micro-nutrients, consult a physician.

Stay healthy,

Shawn

Quinoa Granola

2012-11-21T16:40:00.000-08:00

This is really simple, and customizable. Use this as a guideline to make your own personalized granola creations!

What you'll need:

1 1/2 cups of oats (substitute 1/2 cup of the oats for some bran if you like)
1/2 cup of quinoa
2 cups of nuts/seeds/dried fruit! (I used sliced almonds, walnuts, and rasins)
1/2 cup of coconut oil
1/2 cup of honey or agave
pinch of cinnamon or nutmeg if you like

What you'll do:

Heat up your oven to 325°.

In a sauce pan on low heat, heat up the coconut oil until it become liquid. Next, stir in the honey. In a large bowl combine all of the dry ingredients. Now stir in the coconut oil/honey mixture.

Spread the granola on two lightly oiled cookie sheets. I use a little coconut oil, but any (edible) oil should work fine.

Bake for 30 minutes, stirring the granola every 10 minutes.

Let it cool, then enjoy!

Stay healthy,

Shawn

Coconut Rooibos Body Scrub

2012-11-19T17:23:00.004-08:00

Whether you're the biggest bodybuilder, or a slim marathoner, your skin is important. Keeping your skin hydrated is essential in the winter months. For my bodybuilding readers out there; keeping your skin hydrated can also help minimize or even prevent stretch marks from getting HUGE.

This simple, CHEAP, and easy body scrub is a great way to keep your skin feeling like a million bucks! The coconut oil will help hold in moisture, the sugar will exfoliate, and the rooibos provides a whole bunch of benefits!

What is rooibos tea you ask? Rooibos tea is a needle from the South African Red Bush. It's known for being caffeine free, and having a naturally sweet taste. Rooibos is also know for helping eczema and acne sufferers, and has anti aging effects. I'M STAYING YOUNG FOREVER.

What you'll need:

1 cup of white table sugar
2 tbsp of rooibos tea (I used Organic Jessie's Tea by DAVIDsTEA)
1/2 cup of coconut oil

What you'll do:

Start by heating up the oil in a sauce pan on the lowest heat setting. Once the oil liquified, mix in the tea and the sugar. let cool, and you're done! Clean-up included, it takes about 5 minutes.

NOTE: You don't need a lot of heat, the oil will liquify around 25°C (76°F).

After your normal shower routine, simply rub this stuff all over your body, and rinse. You'll immediately feel the moisture and see water bead up (Just like when you wax your car!). If you have dry hands, use it after you wash your hands to keep them nice and moist! It's even a delicious (extremely fatty, and sugary) snack. SCB does not recommend the incorporation of this scrub into your diet. Just your shower.

Enjoy,

Shawn

Be Right Back!

2012-11-07T12:31:00.000-08:00

I am now getting into the thick of rehearsals for the show i'm performing over the next two months! So, I unfortunately don't have a spare second to write any posts!

Monday, Nov 19th you can expect a new post. I know that seems like forever away, but i'm sure time will fly by!

In the meantime...

For smaller 140 character workout/nutrition tips and all things HILARIOUS you can follow my twitter @ShawnCanBlog (Tweet @ me! I love to chat!). And for lots of other tips check out ShawnCanBlog Facebook Page where I often share workouts and information not written by me!

Stay healthy,

Shawn

Cucumber Shrimp Greek Salad

2012-10-30T16:39:00.001-07:00

Tasty, light, packed with fibre and protein... Doesn't get much better folks.

What you'll need (ingredients):

20-30 small shrimp (cooked)
1 cup of cooked quinoa
1 medium sized english cucumber
8-10 baby tomatoes
1/4 cup of feta cheese
1/4 cup of olives (optional! you either love em' or hate em')
2 tbsp olive oil
1/2 tbsp oregano (fresh if you can!)
1 tsp basil (again, fresh if you can)
A little S&P

What to do:

Start by cutting the cucumber. You can leave the skin on, or take it off, it's up to you. You will want to cut out most of the seeds and fleshy bits so your salad isn't too watery. Next, chop up the tomatoes. Now combine everything in a bowl and refrigerate!

BOOM SHAKALAKA

If you have picky eaters who don't like olives you can just throw them on top when you serve.

Exhibit A. Olives for me, none for Alicia.

Stay healthy,

Shawn

Balsamic Portobello Pizza

2012-10-24T17:17:00.000-07:00

This is an easy side dish to have with anything really- or just a nice low calorie snack!

What you'll need:

4 mini portobello mushrooms (or 2 regular ones)
1/2 an avocado
1/4 cup of chopped red pepper
2 tbsp of cheese (eyeball it; I trust that you won't go crazy with the cheese)
1 tbsp balsamic vinegar
1 tbsp olive oil (don't eyeball it)
Salt and pepper to taste

What to do:

Heat up the oven! 400 degrees!

Now mash up the avocado with a fork (in a bowl). Once that's done stir in the red pepper and a little salt and pepper. Now spread the olive oil in a baking sheet. Place the mushrooms grill side up on the sheet; drizzle with balsamic vinegar.

Place them in the oven for 10 minutes.

Remove from the oven and spoon on the avocado and red pepper mixture and then top with cheese.

Toss them back in the oven for an additional 5-10 minutes.

If you prefer your mushrooms nice and juicy, you can also cook them in a covered pan at medium heat with the same times and procedure!

Eat clean,

Shawn

Quinoa Protein Bites

2012-10-22T15:48:00.000-07:00

I've tried a couple different quinoa protein recipes, but I finally created a solid one that I feel meets my protein and fibre needs!

What you'll need:

1 cup of quinoa cooked in 2 cups of water
1 cup of protein powder (use 1 cup of oats instead if you'd rather more carbs/less protein)
1/2 cup of natural peanut butter
1/4 cup of all bran buds
1/4 cup of dried fruit (I used cranberries) *optional
1/4 cup of chocolate chips *optional
2 tbsp of agave nectar or honey

Instructions:

Start by cooking the quinoa (Bring water to a boil, add quinoa, simmer on medium heat until water is absorbed. Approximately 10 minutes). Once the quinoa is cooked, combine everything EXCEPT the chocolate chips in a bowl while the quinoa is still hot. This will make mixing the peanut butter in a lot easier. After you have mixed everything but the chips of chocolate, throw it in the fridge for a few minutes to cool it down. I'd recommend a half hour, but 10-15 minutes would be alright. This step is to prevent the chocolate chips from melting. So if you're not adding chocolate, don't bother with this first cooling step.

Next mix in your chocolate chips. Once the chips have been dispersed through the delicious mixture, you can proceed to form ping pong sized balls.

Now just toss them in the fridge or freezer! I like to separate them into small tupperware or ziplock bags for convenience!

Stay healthy,

Shawn

Preparation is Key

2012-10-16T15:49:00.003-07:00

I'm sure most of you, like myself, are back in the hustle and bustle of work/school/both after a (hopefully) awesome summer! Hopefully you're all still keeping active and staying healthy; however, you may be finding it harder to prepare healthy meals. Maybe you've lost hope (DON'T) because you think it's impossible. I am proof that you can be a busy beaver and still hit your nutritional goals whilst staying as sane as you were when you started!

I am a relatively busy guy: I'm a full time student (a mature student they told me, did I ever prove them wrong!); I work 20-40 hours a week doing construction work and acting; I exercise daily and I write/share posts on a couple of websites.

Needless to say, I can often find myself scrambling for meals (especially since I like to eat every 3 hours or so). How do I do it?

My key to achieving nutritional goals while having a busy life is preparation.

You need to be prepared for your meals. Take time the night before and make your food for the next day. Yes It might take 30 minutes to an hour, but it can save you a lot of headache. And, if you really want to save time you can make several days meals at once- it really doesn't take much more time.

By doing this you're doing two things:

You're saving yourself the time to prepare a few meals.
You're saving yourself from temptations by bringing your own food wherever you go.

Here is a typical day of eating for me when I'm gone from 8:00am to 10:00pm:

An oatmeal protein bar
Two tuna sandwiches with honey mustard and spinach
A chicken breast with 1/2 cup of quinoa and green beans
Some quinoa salad (link in the side bar -->)
Some form of cottage cheese that I will eat later before bed. (I don't take that with me)
Water- lots and lots of water

I don't necessarily eat it in that order, but you get the idea.

Now lets say you only need a meal or two prepared for the next day when you're at work; try cooking extra the night before so you have leftovers to take with you. Did you notice that the majority of my recipes are family/leftover friendly ones? Coincidence?! I THINK NOT.

So I hope this helps to inspire you to stay on track with your fitness/nutritional goals. I also hope you can take some of what I've learned over the years, and use it to help yourself.

Stay healthy,

Shawn

Computer to 5k Series

2012-10-11T16:50:00.001-07:00

Hey folks! I just wanted to let you know about the Computer to 5k series over at SCBfitness.

It's a fun and realistic approach to getting into running. So, if you have always wanted to learn more about running and getting started; head on over and check out the series! There are three parts to the series already, and more to come!

Check them out!

Part 1: Intro
Part 2: Run For Your Life
Part 3: Setting Goals

SCB's Top 10 DAVIDsTEAs

2012-10-09T15:22:00.000-07:00

Well, this has been probably one of my most anticipated posts ever. So, I hope I don't disappoint! Without further adue, here are MY current favorite teas:

10. Exotica (herbal)
Mild fruity flavour, with a spicy touch. A stellar blend of lemon grass, red pepper, cinnamon, cloves, pineapple, coconut, and orange peel. This is one of my go-to nighttime teas. (Caffeine free!)

9. Buttered Rum (black)
This tea is a great tummy tricker. It's great when you're really craving something sweet. A magical blend of black tea, coconut flakes, vanilla bean, and cornflower petals.

8. Bamboozeled (herbal)
Bamboo leaves, pineapple, peach, apple, peony petals, and rose buds. I'm not crazy for fruity teas, but the bamboo leaves really calm down the exciting fruit. This is my other go-to evening tea! (Caffeine free!)

7. The Skinny (oolong)
This is a great blend of organic Chinese oolong, Chinese pu'erh, ginger, eleuthero root, and orange peel. This sucker is a real treat for your digestive system.

6. Matcha Matsu (green)
This stone-ground steamed green tea is from Shizuoka Japan. Matcha teas are great for lattés, smoothies, and deserts. I also enjoy a traditional cup. It's the bomb.

5. Toasted Walnut (green)
Chinese sencha green tea, walnut brittle, candied pineapple, coconut rasps, almond flakes, and walnut pieces... It's as delicious as it sounds!

4. Coffee Pu'erh (pu'erh)
Pu'erh is an aged tea. That's right, aged! Pu'erh teas are know for helping in lowering blood cholesterol and healthy digestion. This is a simple blend of Chinese cooked pu'erh tea, coffee beans, and some chocolate/caramel/almond flavouring. I love a good cup of coffee, but non coffee drinkers love this pu'erh too!

3. Jessie's Tea (rooibos)
This is JESSIE FARRELL'S TEA! Yes it's true; this tea was created with country singer Jessie Farrell. It's a calming blend of rooibos tea, honeybush, coconut bits, lavender, and blue cornflowers. "I really think you're going to enjoy this, it's rooibos" - @alicialalaa

2. Silk Dragon Jasmine (green)
Organic Chinese green tea from Jiangxi. It's naturally scented with jasmine flowers. If you've never experienced a green tea with jasmine flowers, you need to try this. it will become your new standard.

1. Hot Lips (green)
We have a winner. Yes, the answer is yes. This tea does taste like the delicious Hot Lips candy. This is a blend of green tea, cinnamon, pink peppercorns, safflower, and chilli peppers.

Honourable Mentions
-Cold 911 (Helps me feel less like death, when I feel like death)
-Glitter & Gold (Black tea, vanilla, orange peel and tiny GOLD BALLS... you get the idea. Delicious)

Go drink some tea!

Shawn

Banana Bread Smoothie

2012-10-03T16:41:00.005-07:00

This is a great pre or post workout shake. Really easy, cheap, and tastes great (like most of my recipes).

What you'll need:

1 frozen banana
3/4 cups cooked and chilled oatmeal (1/4 cup dry)
1 cup of almond milk (or any milk you prefer)
1 scoop of vanilla protein powder (or however much you need!)
1 packet of stevia

That's it! Blend it all together and enjoy!

VIDEO RECIPE