My Sun Warrior Recovery Shake & Protein Discount

Recovery shake!

Coach Rita recommends I have a recovery shake every day, which is great since I was already getting into this habit with my schedule as busy as it is these days. I guess it's working well too considering my progress pics below! 

We are both adamant about a few key things in your protein selection: 

1. Look for a short ingredient list (the more ingredients the less likely it's good for you)

2. No fillers (aspartame and sugar free)

3. Stevia is a great sweetener replacement

4. Look for high protein per serving (20-30g)

5. Added BCAAs are always a bonus, but not necessary, 

6. High carb are fine post workout and low carb if you are trying to slim down. 

7. And of course a yummy flavour!

Here's my latest Recovery Shake Recipe:

*Note: this recipe is for 2 people, my daughter likes to have this for breakfast. 1/2 the recipe if it's for 1.

Ingredients

2 scoops Sun Warrior Protein Raw Vanilla Vegan Protein Powder

2 scoops Sun Warrior Barley Powder

2 scoops Active Greens

2 Tbsp chia seeds

4 Tbsp flaxseeds

2 Tbsp coconut butter

2 Tbsp almond butter 

2 handfuls cherries, pitted

2 handfuls blueberries

2 figs

Almond milk (to fill out the smoothie - usually about 1 cup)

6 ice cubes

Methods

Blend & enjoy!

Our friends at Sun Warrior Canada have a great deal for my readers today. You'll get 10% off with the Discount Code - TOSCA

*Valid until July 6th, 2012

Let the transformation begin!

Week 1 Competition Prep Check In with Rita & Tosca

Photo Credit: Kelsey-Lynn Corradetti

Since our announcement last week of Tosca’s decision to compete in honour of her late husband Robert Kennedy, we have been overwhelmed with excitement from all of your responses and supportive words of motivation.  This venture has already proven to be a success. 

From Rita: 
As Coach, I have seen some improvements already in Tosca’s lower abdominal region as well as her quadriceps separation.  She is adapting quicker than anticipated, and her delayed onset muscle soreness is less than in week 1.  I will be making some changes to the plan sooner than later to keep Tosca’s body guessing to create different stimuli and avoid any type of plateau.

As for nutrition, taking out the grains (for the most part), and replacing them with healthy fats seems to be keeping Tosca energetic and fueled for her workouts, as well as avoiding some of the lower belly bloat she was experiencing from them.  The fats are less processed and will keep her mental state stable and cravings at bay.  She is challenging all of her weights from week one. Fantastic!

From Tosca:
The past week has been a welcome adventure as I explore the newness of training with Rita. Previously, all of my physique contest training was conducted by Robert. Yet, Rita has already laid down the gauntlet & it is going to be one hell of a journey!

In today’s session, I trained hamstrings and glutes, starting with a skip-rope warm-up and a dynamic leg stretching sequence (I was sweating instantly!)  A high volume set structure for my posterior chain followed. Then Coach Catolino had me superset (2 exercises back to back) weighted hip thrusts and bodyweight scissor leg bridges.  I was toast.  But I wasn't done yet...

The boxing gloves were slipped on over my sweaty palms, and Coach asked me to channel my inner Muhammad Ali.  After 10 minutes of sparring, it is safe to say all of my energy was spent.

The Competition is Announced!
There are many questions that we would like to answer, many sent to us from you, and others we will answer in due time. BUT the curiosity to know the show of choice will be answered now!  

We have chosen the Kitchener/Waterloo Oktoberfest Classic. It is put on by the Ontario Physique Association- a feeder into the Canadian Bodybuilding Federation and the International Federation of Bodybuilding and Fitness. 

The show, which is an all natural event run by Melissa Shadd, will take place October 13th, 2012.

Stay tuned for more details to come. 

Thank you for coming along on this crazy ride!

Photo Credit: Kelsey-Lynn Corradetti

Clean Long-Weekend Popsicle Treats

Protein Smoothie Popsicles from The Eat-Clean Diet for Family and Kids
Photo Credit: Donna Griffith

This weekend is a long one here in Canada as we celebrate Canada Day. I know my American readers have a day off coming up next week too as you celebrate Independence Day. With days off and warm weather comes the need for yummy treats - but Clean ones of course.

Today I have a delicious treat to share with you... Protein Smoothie Popsicles from The Eat-Clean Diet for Family and Kids. These are simple, easy and super tasty while also healthy and cooling. Your kids will love them and you won't have to worry about looking fabulous in your new bikini. These are totally bikini-bod friendly. Substitute Agave Nectar for Maple Syrup and show your Canadian Eat-Clean Pride.

Enjoy!

P.S. Looking for more Long-Weekend Healthy Tips? Check out my daughter's post on your best At-The-Cottage Health Kit. 

Set Your “Inner Fit Girl” Free with Eating Clean

I met the vibrant Melissa Toler at this year's Arnold. She was glowing and gorgeous & I just had to ask her guest blog for us. I wanted all of you to hear her story because it is so familiar - fad diets, not lifting weights, hours on the treadmill. But she figured it out with the help of The Eat-Clean Diet and went on to achieve the beautiful physique she was always meant to have. Get inspired!

When I tell people that I’m a Figure competitor, they usually ask, “How many hours do you spend in the gym?” I love the look on people’s faces when I tell them I’m rarely in the gym for more than an hour.  

Some don’t believe me when I say that what I eat is far more important the time I spend working out. 

Before I began my own fitness journey a year ago, I wouldn’t have believed it either.  I always thought that I could eat whatever I wanted as long as I spent hours on the treadmill or the elliptical.  I avoided lifting heavy weights because I didn’t want to get “bulky”. The myriad of confusing and misleading information about how to get fit and stay fit caused me to fall victim to fad diets, all of which produced results early on, but were never sustainable.  I knew there was an athletic, toned body underneath all those layers of fat, but would I ever see it?

Years of drastic weight fluctuations and declining self-confidence put me on a quest for a permanent solution to the stubborn chub that had taken over my body.  I always thought having a strong, healthy body was temporary and difficult to achieve.  That is, until I discovered the original Eat-Clean Diet book in my local bookstore. I was fascinated by Tosca’s personal journey and no-nonsense approach to maintaining a healthy lifestyle.  This is what I had been searching for!

Not long after I discovered Eating Clean, I began training with online fitness coach, Cathy Savage, who whipped me into shape for my first Figure competition last September.

My “Inner Fit Girl” is free and she’s not going anywhere!

I’d love to hear how you’ve unleashed your “Inner Fit Girl”!

The Gracious Pantry Shares Cranberry Pecan Quinoa

Who doesn't love The Gracious Pantry. She creates fabulous Eat-Clean recipes that compliment all of those found in my books. I am so excited she is sharing her story as well as her delicious Cranberry Pecan Quinoa recipe with us today. It's in keeping with The Eat-Clean Diet Vegetarian Cookbook plan as well. Too bad trainer Rita has me off grains otherwise I'd be scooping this up in a heart beat! Enjoy!

It was 3 years ago this coming July that I came across one of Tosca's books at the bookstore. I was yet again searching for something, anything that would help me feel better. The cover caught my eye and I started flipping through the pages. By the time I was done, I knew I had found my answer. Since then, almost all of Tosca's books have found their way into my shopping bag. Not so much for the recipes (though they are wonderful too), but for the photos!! That may sound silly to some, but the truth is, those gorgeous photos constantly remind me that healthy food is far more beautiful and tastes far better than the junk food that got me into trouble in the first place. And the photos of Tosca show me what's possible and keep me motivated.

I started with baby steps, converting my kitchen one ingredient at a time as I shopped every week. When the white rice ran out, it got replaced with brown rice, and so on. It took a while, but my kitchen is now 100% Clean and I love it!

In the past 3 years, I've kept track of the recipes I've created and I blog about them regularly at TheGraciousPantry.com. I've also published a cookbook and have another due out in July. But I will always remember that none of what I've accomplished so far would have happened had I not found that book that evening. And for that, I will always be grateful.

Thanks Tosca, for doing what you do!

Cranberry Pecan Quinoa
(Makes 5 cups)

Ingredients
4 cups cooked quinoa, cooked with unsweetened almond milk, cooled*
1 cup juice sweetened, dried cranberries
1 cup pecan pieces
1/2 tsp. cinnamon
2 tbsp. honey
4 tbsp. fresh lemon juice

Methods
Mix all ingredients together in a medium mixing bowl and serve.

Note: When cooking the quinoa, simply substitute the water for almond milk in equal amounts according to package directions. If you find that the quinoa is not completely cooked when the milk has cooked out, simply add in 1/2 cup at a time until the quinoa is fully cooked. Keep the heat on low to medium to avoid burning.

Re-Entering the World of Competition for Robert with Trainer Rita Catolino

My before!

So this is it folks! I am taking the plunge and RE-entering the world of competition... it's been quite a few years! I will train, and train hard for a Physique Competition in honour of my late husband, Robert Kennedy.  This new adventure may not seem new at first glance, but this journey will be unlike any other.  I invite you to travel along with me as I navigate the way through the good, the bad and the ugly of contest prep. BUT I won’t be doing it alone; I will have a new wingman at my side.

Meet Rita Catolino, from London, Ontario Canada. Rita not only helps people change their lives on a daily basis through her passion for fitness and proper nutrition, but she also lives and breathes what she preaches.  After struggling with weight issues her whole life Rita finally made the decision to make a change in 2007 after giving birth to her daughter.  For the last 5 years, Rita has been working as a certified trainer at GoodLife, an online coach, a fitness model and is now embarking on this new journey with me.

We are so excited to share our experiences with you and invite you to be a part of this journey that will hopefully inspire, motivate, make you laugh, maybe even cry and hopefully make you choose water over wine and push that much harder at the gym.

Training: Through this first phase of training, Rita has me on a volume training block which will help strengthen ligaments and tendons and keep my heart rate high while working in an anabolic state.  The goal is to keep cardio to a minimum in the first block of training, and build some lean muscle tissue.

Food: After experimenting with my diet, Rita has decided to eliminate most grains for the time being and increase my healthy fat consumption, allowing my energy system and cognitive function to rely on fats as opposed to carbohydrates.

Stay tuned for upcoming posts including: Rita’s show choice for me, training videos, progress pictures, sneak peeks at workouts and food plans, recipes, surprise local gym visits and much, much more.

We promise not to disappoint!

Read more about Rita in her bio:

Photo Credit: Paul Buceta

The first time Rita Catolino modeled for Oxygen, her photo shoot prep time was a little less than ideal. “I was filling in for a last-minute cancellation,” she says. “I had less than 24 hours’ notice, but it was the best experience ever.” She definitely made an impression, seeing as she’s shot with Oxygen a whopping six times this past year alone! Since 2008, this fit mom has kept busy setting up a successful business as a personal trainer, landing numerous modeling gigs, training for Bikini competitions and racking up a number of Bikini titles. But that’s not all. Did you know that she also happens to be gifted in the arts? Fluent in Spanish, Italian, French and English, she also sings and plays the organ, piano and violin. Truly a woman of many talents!

You can also visit her at RitaCatolino.net, on Facebook & on Twitter.

Seed to Sausage Recipe

Hanging out with chef Kalin Lawless and owner Michael McKenzie

Yesterday I spent the day in Kingston, Ontario at a really cool place called Seed 2 Sausage. My daughters, Kiersten & Kelsey-Lynn (both Queen's University girls like me) introduced it to me. I had to check it out to see if it was as Clean as it was cracked up to be. Boy was it ever! In fact, salami, sausage and other charcuterie can be part of an Eat-Clean Diet in moderation when done the Seed 2 Sausage way. 

I had an excellent day and will be sharing more about my adventures in an upcoming Clean Eating magazine spread. In the meantime, here is a yummy recipe & tantalizing photography care of chef Kalin Lawless to keep you satisfied. 

Grilled Tomato Salad w/ Avocado Ranch and Crispy Prosciutto
(6 servings )

A little prosciutto goes a long way in this dish allowing you to use very little salt but still maintain lots of flavour. I used Seed to Sausage speck, which is a smoked prosciutto product. Secondly, the dressing (the star of this dish) is also perfect for Eating Clean because all the high fat ingredients (sour cream and butter milk) have been replaced them Clean avocado and skim milk. Not only is it delicious but it could be used in so many applications (i.e. as a grilled protein, sandwich or burger condiment).

Raw Food

Amanda Baker, one of our fabulous Eat-Clean Diet Ambassadors and a faithful Kitchen Table member has started a crusade on Eating Clean raw styles. She's here today to share her tips, tricks and a yummy, yummy, yummy salad. Would you go raw? 

Amanda and her veggies!

Summer is such a great time of the year, don’t you think?  We don’t have to dress in survival-wear to go to the store, we actually get to see sun after the workday is over, and best of all?  Unbelievably delicious fresh fruits and vegetables are everywhere we turn!

Summer for me, is also a time where I eat and juice a lot of my seasonal produce raw.  I’ve noticed since beginning to Eat Clean a couple of years ago, that many things which are traditionally cooked before eating—corn, asparagus, and beets for example—actually taste totally amazing raw!  Who knew?

Raw corn I tried just a few weeks ago, when I made raw Thai lettuce wraps with a spicy peanut sauce, and threw some newly-shaved corn kernels in with it.  I couldn’t get over their amazing sweetness!  A friend of mine, after trying them, said “why would anyone cook this?!”

Berries are especially delicious when local and eaten raw.  They’re amazing on their own as ready-made finger foods, and chopped up together with a bit of fresh mint they’re completely delicious.

Asparagus is phenomenal chopped in salads and lettuce wraps.  Yesterday I sliced some thinly length-wise, and added them to raw nori rolls!  They were amazing!

I also always feel totally amazing and full of energy when I’m fully enjoying the bounty that nature (and local farmers!) provide this time of the year.  I feel so clean on the inside, since all the stuff that I fill my cart with at the market is super clean.  No grungy pipes here!

It’s important to me to maintain the Eat-Clean Diet principles, even when I’m eating so many super-healthy plant-based meals.  Just because I’m eating lots of raw food doesn’t mean I’m abandoning my Eat Clean ways!  Luckily, there are many, MANY plant sources of protein, from peas to nuts to bananas and greens, so it’s easy to get in protein, and plants of course have lots of carbohydrates, so the protein/carb combo with each meal couldn’t be easier.

I encourage each and every one of you to get out there and explore the edible plant world this summer.  Don’t be afraid to try something new!  When in doubt about how to eat it, just Google it!  There may be things you’ve never tried, but you’ll find out you totally LOVE!    

Here’s a fantastic salad I came up with at the beginning of June.  It was easily one of the best salads I’ve ever made (or had for that matter!) and is exclusive to toscareno.com.

Serves 2 for lunch, or 1 for dinner.

A Celebration of Life for my Husband

My family outside of Shutters on the Beach in Santa Monica - Robert's favourite LA hotel -
 moments before his Celebration of Life. 

If you have been following along throughout the last few months and weeks you know we have been mourning the loss of my husband, Robert Kennedy.  He passed on April 12th, 2012 from inoperable and incurable lung cancer, though he never smoked.  This has been a shock of enormous magnitude for myself and the entire family as well as the fitness and health industry.  We have celebrated Robert's life and his numerous contributions through various events, most of which were held in Canada, as this was our home.  At these occasions we had the chance to share stories, tears, memories, photographs, videos and so much more.  We even held a showing of Robert's magnificent paintings.  Bob was an accomplished painter, painting under the alias, Wolfgang Kals and his work lives in the homes of collectors around the globe.

On June 10th a private event was held at the Casa Del Mar Hotel in Santa Monica just down the beach from Venice - the birth place of the physical culture movement and the very place where Robert's dream of sharing his love for health and fitness through publications was born.  There was no question this was the place we needed to host our industry event not only to respect Bob but to be sure we could invite our business partners and long-time friends in the industry to share in our Celebration of Life for Bob.  Many of them live in this geographical area, particularly some of our most distinguished guests including Governor Arnold Schwarzenegger, Lou Ferrigno and others.  So many people expressed a wish to join us in this event, we were thrilled to hear it and to experience such vibrancy of love and respect for Bob.

At The Firehouse, Bob's favorite restaurant in Venice. 

The family travelled to Los Angeles a few days prior to the event in order to give ourselves some time to adjust and settle in. We participated in the preparations leading up to the event but my publicist, Sylvie Bordeaux, handled everything in California.  My daughter, Kelsey-Lynn, did a fabulous job of putting together the entire event including the video that brought most of us to tears - it was so powerful to hear Robert's voice again. There were still many things to accomplish.  For one, I did not have an appropriate dress to wear, according to my children, so it gave them great pleasure to dissuade me from wearing a dumpy navy dress and take me shopping instead.  You will see by the photos what they found for me.  We also spent much needed time together in Santa Monica and Venice Beach, the places Bob had taken us when he was alive.  We wanted to feel his spirit here.  We rented bikes and rode along the boardwalk from Shutters on the Beach hotel to the weight pit in Venice Beach.  We visited the Pier in Santa Monica where so many photo shoots took place.  We ate at the Firehouse, Bob's favorite breakfast place.  Bodybuilders often come here after a good lifting session.  And we simply relaxed or surfed on the beach.  I truly felt my husband's presence.  It was special to be reminded of the many wonderful things we did together here in beautiful California.

Cycling around Santa Monica and Venice. 

The celebratory event took place on Sunday June 10th. My dear friend, and a favourite of Robert's, Nancy Jambazian made us look beautiful for the big day. Brendan, who played the pipes so beautifully in the church during Bob's funeral, brought his pipes for us and played as we walked into the venue.  It is not often you hear bagpipes in California. You are more likely to hear the guitar.  The astonished faces of onlookers proved just how amazing his music was.  The family marched in behind Brendan and took our seats as one after another guest speaker took their turn expounding on their Bob experiences.  Arnold was first to speak, followed by Lou Ferrigno, Rachel McLish, John Balik, Irvin Gelb, Bob Proctor, Elaine Lalanne and myself.  The event was hosted by the supremely smooth talking Lonnie Teper.  I think Bob would have been so proud.

Brendan piping us out of the ceremony.
Photo Credit: Ron Avidan

During Arnold's Easter Sunday visit at our home in Canada, just days before Robert passed, Bob indicated he wanted to gift Arnold with a magnificent painting he had done of his long time friend.  That painting had been crated and shipped to LA in time for the ceremony.  All went quiet when the family took their place at the front of the room and Arnold was requested to join us.  The painting was given in friendship to Arnold as the final step in a wish Bob had expressed to me months ago.  Everyone was deeply moved by the moment and now the painting hangs in Arnold's home.  Robert I know you would be so proud.

Presenting Arnold with Robert's painting.
Photo Credit: Ron Avidan

After I finished my speech, I received a standing ovation in honor of Robert.  It was breathtaking!

Then, as if Robert were truly in the room, the sun shone through and a magnificent party ensued on the patio of the Casa Del Mar hotel overlooking the dazzling Pacific Ocean.  People from as far away as Australia and Tokyo arrived to celebrate.  It was a spectacular day.

Celebrating Robert on the patio of the Casa del Mar Hotel
with champagne, sunshine and wonderful friends.

Robert I never wanted to fly solo, but I know you are here with me. I am honored to carry on in your name.  And I will.

Love
Your Tossee!

P.S. You can see more photos of the day here care of Bodybuilding.com.
P.P.S. Read more on Robert's Memorial Facebook page.

GOWalk Winner

Wow! Amazing response to yesterday's SKECHERS GOWalk giveaway.

Thanks to everyone for sharing your favorite summer activity. Sounds like we are all super outdoorsy whether it's with our kids, husbands, dogs, cats, vegetables, etc. Love it!

Our lucky winner is: Sherri Jackson

Please contact rcorradetti@rkpubs.com to claim your prize.

Skecher GOWalk Giveaway!

Hurray for super-fun, summer-sun giveaways! SKECHERS is giving away 1 pair of their fabulous GOWalk shoes to 1 lucky winner today. Just tell us what your favourite summer activity is and we'll randomly select a winner. Check back tomorrow to see if you won. 

Summer is here and it’s time to enjoy the weather! Unfortunately for many of us, shedding the winter weight continues to be a challenge.

Not surprisingly according to a recent health study, the number of fast food establishments in North America has increased significantly over the years. Equally alarming is the fact that the average serving size for burgers, fries and sodas have tripled since the 1970’s.

With fast food chains and obesity rates on the rise, us nutrition and diet specialists are eager to offer helpful basic tips for Cleaning our plates, including:

Pescetarianism for Health

Today is our last day of our Eat-Clean Diet Vegetarian Cookbook guest blogger series. We've had so many wonderful stories, lessons, recipes and workouts shared by our amazing group of vegetarians, vegans, pescetarians and more. Thank you so much to everyone who has participated. We'll still be sharing more guest blogs in the future so stay tuned!

Today's final Eat-Clean Diet Vegetarian Cookbook guest blogger is Angelique Costa. Her message on pescetarianism (and her great physique) will have us all eating more fish instantly! Don't miss her yummy and simple salad, too. 

I learned a valuable lesson after both my parents were diagnosed with cancer and seeing my father buried on my 16th birthday. Losing someone you love at a young age is an eye opener and remains a constant reminder that life is precious.

I decided to become a pescatarian less than 10 years later at a university seminar about health.  I learned that nearly 70% of cancers and diseases are preventable with proper nutrition. One of my first endeavors after my decision to change my lifestyle was to do research on diet to make sure I was going about it the right way. I discovered Tosca Reno’s Eat-Clean Diet and it intrigued me. I read the whole book in one night and felt energized and excited to begin my new lifestyle with Tosca’s guidance. I had learned all about how to Eat Clean and I was ready to combine it with my personal training skills.

I never realized how integral diet was to the success of training. I thought I could out-train a diet of pizza, mac-n-cheese, and French fries! No wonder I never saw changes even cheerleading for 3 hours a day! Once I became a Pescatarian AND started Eating Clean using Tosca’s delicious recipes, my skin looked better, I had more energy, my muscles started to develop, my stomach issues subsided, and I became an overall healthier person! Your body is definitely a product of what you put into it. Both diet AND exercise are key!

I began competing shortly after reading the Eat-Clean Diet in 2008 and took 4th place in my first Figure competition. I was hooked on Eating Clean and competing ever since. Thank you Tosca for teaching me that a healthy lifestyle for pescatarians is not only possible, it doesn’t have to be bland or boring!

Angelique’s Amazing Salad
Ingredients
3c organic romaine/spinach blend
4oz canned or freshly-cooked wild Alaskan salmon
1/4c shaved carrots
4-5 sliced mushrooms
4-5 cherry tomatoes
¼ avocado, sliced
Small handful of dried organic apple chips
Small handful of raw walnut pieces
2tbsp. or to taste Goddess Dressing (just Google it)
Optional: Small handful croutons

Methods
Combine and enjoy!

Zain's Recovery to Wellness

Today's Eat-Clean Diet Vegetarian Cookbook guest blogger is none other than Zain Jamal. She has a beautiful website full of fitness, yoga and Eating-Clean recipes where she shares her personal journey through recovering from anorexia to a place of wellness. She has also shared with us a delicious Island-Style Meal. How delicious! Try it at your next backyard barbecue. 

Zain prepares my yummy Tri-Color Pasta Salad

Although always athletic, my adoration for fitness and health intensified after I nearly lost my life in a four-year battle with anorexia nervosa.

During my years of recovery, I experienced a near 50lbs weight gain, fell into patterns of binge eating, body dysmorphia, emotional eating and tried every diet, cleanse, workout and magic pill on the market to find balance and reach a comfortable weight, only to attain fleeting success followed by cycles of perpetual weight gain, over-exercising, anxiety and depression.

It was during this desperate time when I discovered Tosca’s Eat-Clean Diet books, which gave me immeasurable insight into the importance of proper nutrition, using food as fuel, macronutrient balance, and what a real portion size actually looked like. I never had to diet again and what’s more, I could enjoy foods that I once coined as ‘bad’ such as carbohydrates and healthy fats! I learned that I no longer had to eat tasteless, unsatisfying meals and that this lifestyle would actually help me attain the physique I desired!

Eating five to six meals a day and exercising portion control as Tosca described, helped me to break the destructive binge/restrict cycle and enabled my body to reveal true signals of hunger and satiety again.  I returned to a healthy, balanced weight, regained my vitality and my hair and skin glowed. It was the beginning of a life-long romance with Tosca’s Eat-Clean Diet books.

I am so excited for the Eat-Clean Diet Vegetarian Cookbook, as I have been a spiritual vegetarian for twelve years, having learned much of what I know from my Indian heritage, yoga, and study of Ayurveda; however, I am just starting to dabble in a pescatarian lifestyle for health specific reasons and am looking forward to expanding my horizons with these delicious recipes.

I have spent the last several years rebuilding all aspects of myself as a woman, athlete, fitness model, yogini, nutritionist and Eating-Clean recipe chef through my own learning from the Eat-Clean Diet Series and under the guidance of my coach Fatima Leite Kusch, WBFF Pro. I would love to welcome all of you to follow me on my blog, Twitter, Pinterest pages for inspiration, clean and delicious recipes and fitness information.

Over the next few weeks I will be sharing a number of Tosca's recipes from The Eat-Clean Diet Vegetarian Cookbook on my website via fun videos like this one where I have prepared some of my favourite recipes to celebrate this amazing opportunity with my friends and offer them the chance to sample a few of Tosca’s incredible recipes. Stay tuned & in the meantime you can enjoy my favorite Clean meal below...


Zain’s Island Style Macadamia Nut Crusted Prawns (or Tofu) with Coconut Rice and Roasted Pineapple, Mango, Saffron Salad 

Indulge in succulent, tropical tastes with one of my favourite signature meals that can be made to suit any pescatarian, vegetarian and/or vegan!

Liver On Thursdays

Today's Eat-Clean Diet Vegetarian Cookbook guest blogger is Michelle Wrubleski. She went from training for gymnastics to nothing at all to preparing for her first fitness competition all while learning the ins and outs of a vegetarian diet. Thank you for sharing your story with us Michelle. 

This was Thursday’s dinner choice at a summer gymnastics camp. Liver. Besides a very rigorous training and conditioning regime, all the athletes were given a very strict diet. No junk, a lot of meat, a lot of water, and liver on Thursday.  I remember thinking that if I just could think of a reason to skip Thursday’s menu I could survive the rest of the week throughout the duration of the camp. I considered suggesting an allergy to organs but I wasn’t really sure that would be believable.  I recalled meeting a coach who did not eat any meat and used it as my way out.  As I entered into my teens I struggled with trying to be a vegetarian but not knowing enough about it to make it work.  When I was a kid, being a vegetarian just meant the absence of meat on your plate. Not a lot of menu planning ideas existed. So, I ate a lot of raw vegetables, grilled cheese sandwiches, and perogies—carbs and more carbs!

When I retired from competitive gymnastics, my struggle was not only with wanting to be vegetarian but eating differently than an athlete who was in constant high gear and could eat anything, anytime, and all day.  In my late teens and early twenties I battled with an eating disorder. Food became my enemy.  I experimented with cleanses, diets, pills, and shakes. I could go days just nibbling enough to satisfy hunger pains but then…the binge. I eventually found a solution to binge days as well. Marathon style exercising, Ipecac, and laxatives. Wow! I was a mess!

I eventually attended college and  studied to be a fitness instructor and personal trainer which educated me on how exercise can be pleasant and helpful, and not destructive.  The food thing still plagued me. It followed me everywhere. It haunted me during pregnancy when I knew I had to eat but I didn’t want to put anything in my body.  I was in food jail!

I read about Tosca’s Eat-Clean Diet in Oxygen magazine.  It got my attention! I had equated Eating Clean with not eating much at all. I went through Tosca’s book and knew that I had found exactly what my body, and my brain, needed to be healthy again! Over the last 3 years I have not only made a complete change to Eating Clean, but, I suggest these ideas during the Boot Camp classes I teach and with the clients I train.

I am training right now for my first Fitness Competition and finding the balance of getting enough protein for the training I need to do being vegetarian has been a learning experience - that's where Tosca’s Eat-Clean Diet Vegetarian Cookbook. You don’t have to be a vegetarian to enjoy vegetarianism. I am doing the transition from being an ovo-vegetarian to a vegan and am looking forward to ideas from the other guest bloggers.

Thank you Tosca for all of your hard work and determination to help us eat, train, and live in a positive and healthful way!

Food as Medicine

All the way from Vienna, Austria we have Doris Weiss of Vanillacocoberry as our Eat-Clean Diet Vegetarian Cookbook guest blogger. She shares her medical advice with an Eat-Clean perspective. Thanks Doris.

Doris Weiss has got it right!

I am honored to be guest posting all the way across the Atlantic from Vienna, Austria. First I’d like to start off by saying that even all these past years of medical school couldn’t teach me what I learned in the last couple of months from Tosca and her Eat-Clean lifestyle.

Nowadays, doctors are too busy writing all those prescriptions for statins and oral diabetes pills treating symptoms when what they really should be doing is addressing the underlying cause of these issues. There is no medicine in the world that can do what Eating Clean does, how it influences your life and transforms you physically as well as emotionally.

The food we put into our bodies can either be the best medicine or the slowest, most vicious form of poison.

I’ve always been very active but when it came to food, my choices were sometimes not so great to say the least. Those long hours at the hospital, neverending study sessions and classes to attend really did put a huge strain on me and a healthy, well-balanced meal was a rarity. When I was stressed I would always turn to sweets and chocolate to seek comfort, only to be haunted with guilt and self-loathing afterwards. It took me way too long to realize that all that processed food didn’t help me de-stress or make me happier in any way. All I got out of this was an expanding waistline that made me feel miserable and sluggish.

Now I am striving to be the best possible version of myself while following a Clean diet with lots of healthy fats to nourish my body and really make me glow from the inside out.  You only have one body after all so you’d better start taking good care of it! Looking back I wish I hadn’t wasted so much time worrying about a certain number on the scale but instead given my body all the right nutrients to function at its best.

My advice? Eat clean and train dirty. Then everything else will fall into place...

Angela - Post-Pregnancy Vegetarianism

I am excited Angela Peters is here with us today as our Eat-Clean Diet Vegetarian Cookbook guest blogger. She is a huge proponent of The Eat-Clean Diet lifestyle. Don't miss her amazing circuit that she generously shares with us, too. Thanks Angela. 

Angela at peace, post pregnancy!

I have to say, I don't know that I've ever been this excited about putting a new cookbook on my kitchen shelf. And I don't let just any book hang out there. As a busy mom of 2 young girls, I have my stash of go-to recipes that help me efficiently create healthy meals for my family.

But something has been missing in my collection of Clean & Vegan cookbooks. And that hybrid is finally here!

Angela's collection of cookbooks. 

I've been Eating Clean for about 5 years now; prior to that I fell into the low-fat-everything trap and felt miserable. After I had my first daughter in 2009, I (and my husband) made the change to a plant-based diet. This way of eating really works for us as a family...we are strong, active & full of energy.

Going into my second pregnancy, I was definitely the healthiest I had ever been in my life and I credit my clean, vegan eating greatly for this. I was able to maintain daily workouts throughout my entire pregnancy and felt awesome!

Angela 38 weeks pregnant.

And now, five months post delivery, I'm back to my pre pregnancy weight and feeling strong! My plant-based eating continues to give me the energy I need to hit the gym daily, motivate my clients and be the best wife & mother possible to my two little girls.

So I'm obviously pretty pumped about the new Eat-Clean Vegetarian Cookbook! As a personal trainer, I am constantly talking eats with my clients as this is the biggest part of the health equation & the key to reaching their goals. Documentaries such as "Forks Over Knives" & "Hungry for Change" have created a lot of buzz, and I am always being asked about how they can ensure they are getting enough protein on a vegetarian diet. I'm so excited to add over 150 more Clean, meatless recipes to my list and Tosca never disappoints in her creations.

When you get the book yourself, I want you to rabbit ear the recipe that screams mouth watering to you (and there are many). Then I want you to head to a quiet room in your house and plough through this circuit workout to really earn that meal. At least you know your muscles will be taken care of after ;)

Rebecca's Eat-Clean Principles & Muskoka Bean Salad

Today's Eat-Clean Diet Vegetarian Cookbook guest blogger is Rebecca. She tells why it's so important to follow the Eat-Clean principles eaten for vegetarian eating. Don't miss her Muskoka Bean Salad recipe  below. 

Rebecca and son. 

Before my son was born I was a devoted follower of the Eat-Clean Diet plan.  I lost 40 pounds using Tosca’s principles and felt better than ever!  Throughout my pregnancy I continued Eating Clean and felt great. I continued losing weight after my delivery and was able to lose 80 pounds in total!  It was wonderful.

Last summer my husband and I decided to adopt a vegan diet for health reasons.  I felt great at first but as the months passed, the pounds crept on. Ten pounds crept on and I was devastated.

Looking at my diet I realized what was missing, the Eat-Clean Principles!  I had moved away from combining protein with complex carbohydrates.  I wasn’t regimented with my eating 5-6 times/day.  I knew this would have to change.  Immediately I started paying attention to what I was eating and when.  I began to feel better almost instantly.

Now I fill my cart with healthy proteins like tofu, quinoa, beans and unsweetened soy milk.  I search for minimally processed whole grains to accompany that.  Then I frequent my local farmer’s market for vegetables and fruit that is fresh, local and delicious.

The best way to eat when you’re a vegan is to follow the Eat-Clean Diet. Being vegan doesn’t guarantee being thin or easy weight loss {after all Oreos are vegan} but following the Eat-Clean Principles helps to stay on track, remain healthy and fuel your body in the best way possible.  Combining this way of eating with my regular workouts has made my body feel better than ever.

Now my body is running clean again.  I feel good, am losing the pounds I gained and am focused on keeping my body healthy by following the Eat-Clean Principles.

Muskoka Bean Salad

Delicious Muskoka Bean Salad.

One of the hardest things in transitioning to a vegan diet was what to do when we went over to friends houses.  We didn’t want anyone to feel obligated to find recipes for us.  One of the ways I’ve handled this is by offering to brings something that everyone would enjoy.  One of our favorite summer bbq dishes is this Muskoka Bean Salad.  It’s filled with protein, easily paired with some quinoa or greens and is lovely beside some grilled portabello mushrooms.  I hope you enjoy it as we have!

Super-Fit Sarah

We have super-fit Sarah Fechter as our guest blogger today. She tells us about pursuing a career in fitness & following your dreams. Thanks Sarah!

My name is Sarah Fechter and I am the proud owner of SarahFechterFitness located in Saginaw, Michigan. After making a life decision to follow my passion and earning my Bachelors degree in Exercise Science, I am now living my dream every single day. What started out as a group fitness class, has grown into a large fitness family. Lifelong, fulfilling, friendships have been developed through exercise and a positive atmosphere. My career is very rewarding. I have the honor of witnessing lives being forever changed, not only physically, but emotionally, and mentally as well.

In 2005, I began running outdoor Boot Camps. The camps are a major staple in the SFF Family. Together, we learn proper tools to take home and keep in our tool box for a lifetime. As a team, we have adopted, and faithfully practice, Tosca's Eat-Clean Revolution. Educating yourself about nutrition and fueling your body with clean foods is the only way to achieve a true life upgrade. Nutrition is 80% of the battle, it goes hand in hand with physicalfitness.  There are several success stories I have witnessed over the last seven years along with "Eat Clean" habits that have saved lives and have been passed on to younger generations.

Each and every person has the ability to change their lives and the lives of others. Surround yourself with positive people. Start by making small changes, such as finding a group fitness class or gym you can attend with your girlfriends. You may find that you'll meet your best friend there. Invest in yourself by taking the time to educate yourself on proper nutrition with Tosca's Eat-Clean Diet.

Passion, fitness, and Eating Clean is what I live for and has forever upgraded my life.

Michelle - Our Eat-Clean Vegetarian Yogi

Today's Eat-Clean Diet Vegetarian Cookbook guest blogger is Michelle Moline. She is an Eat-Clean vegetarian who exemplifies health and wellness to her yoga students, too. Thank you for sharing your story. 

Michelle is the picture of health.

I’ve been living the vegetarian lifestyle for 15 years and I want to let you in on a little secret - vegetarian does not always mean healthy. Initially my reasons for going meat-free had nothing to do with my health, but as time went on my relationship with food started to change. Early on, if it wasn’t animal, I ate it.

Newsflash! French fries are not healthy!

Vegetarian, yes. Nutritious? No. Today, I choose vegetarianism for more health related reasons. I am still compassionate, but my perspective has changed and above all else, I choose to put my health first. Not only do I want to share this delicious lifestyle with others, but as a yoga instructor I act as a model for my classes and I want to set a good example, I want my students to visualize themselves a picture of health. I stand in front of them and for those 75 minutes, they are mirroring me. I am acting as a guide for their actions and I want to be an excellent representation of what it means to be healthy--body, mind, and soul.

When I first saw a picture of Tosca she became that model for me, I knew she was doing something very, very right. Eating Clean has been a way to bring balance back to my life. I am so much more aware of what I’m eating and how my body is responding. At the grocery store, we shop the outside aisles first and I read the ingredient list on any pre-packaged item we buy (my husband doesn’t even hesitate anymore, he just hands it right over). You cannot argue with the way Eating Clean makes you feel. Each meal is delicious, balanced, filling, and perfectly healthy--I don’t even have to try!

The Eat Clean Diet Vegetarian Cookbook just made my life even easier, thank you Tosca and the Eat-Clean Diet Team!

Sheena's Frittata

I am really excited to have Sheena Clark as our Eat-Clean Diet Vegetarian Cookbook guest blogger today. She shares her ah-ha moment and a delicious frittata recipe with us. Thanks Sheena!

Sheena's GORGEOUS frittata! See recipe below...

We live in a time where weight loss & fitness are multi-billion dollar industries, but sometimes doesn’t it seem like you’ve got a one-in-a-billion chance of finding a program that is sustainable?

I felt like I hit the jackpot when I discovered Tosca’s books and the Eat Clean paradigm; it’s safe to say that the very first weight I lost was the one off my shoulders! I knew right away that by embracing the refreshingly simple ‘rules’ of Eating Clean that I would have more energy in my workouts, better mental clarity in my career, and that my jeans may even fit a little better, too.

I was right. I love it when that happens!

I’ve been a pescatarian for three years; and have always been pretty conscious of what I eat, aside from being blissfully ignorant to the origins and effects of chemicals that pre-packaged foods are laden with. I ritually gobbled up high-sodium soups for lunch and enjoyed a sugar-free pudding after. Low cal? Yes. But what the heck else is in that stuff? I took some time to read – really read the ingredients, not just the nutritional stats. I was completely grossed out, and pitched a lot of my grocery list staples to the curb. That was about a year ago, and I haven’t looked back.

The Eat-Clean Diet community and my newfound love of cooking Clean inspired me to start my own food blog called Butter Versus Burpees where I share my favourite Eat-Clean recipes (such as the one below) and a few treats, too.

Light and Fluffy Any-Time Frittata

Evolution to Vegetarianism

Today's Eat-Clean Diet Vegetarian Cookbook guest blogger is Mimi Marie. She Cleaned up her life by Cleaning up her eating and adopting a vegetarian lifestyle. She shares a delicious Tropical Quinoa Salad with us, too. Yummy!

Looking at me today you probably wouldn’t guess that I grew up mostly on a meat, potatoes and fast-food based diet. As a child, eating wasn’t much of a pleasure. The only real enjoyment I got from food was in my breakfast doughnuts and my ice cream desserts.

I've been an evolving vegetarian for about 12 years. I wasn't fully committed from the beginning because I was simply uneducated. When I became pregnant with my first child, I couldn't stomach meat anymore. I was intrigued at the thought of not having to eat meat to survive, yet I was concerned that I’d be depriving my body in the process. Cutting out meat was easy for me because I simply did not like anything about it. It just didn’t seem a natural way of eating for me and my pregnancy was my confirmation.

It was then that I became determined to learn about healthy living and vegetarianism. I ransacked the internet, read books and soaked up whatever I could get my hands on. It started with Jack LaLanne, then Oxygen magazine and ultimately Tosca Reno’s Eat-Clean Diet. The latter brought everything that I had been seeking together in one place and made eating healthy not just easily attainable, but fun and exciting.

I have now been strictly vegetarian lifestyle for over a year and I have found passion in sharing what I’ve learned on my blog. I feel fully educated about my choice, vibrant and healthier than ever. I am so excited for Tosca’s new book! It is so encouraging to have such an inspiring woman lead the way for women to lead a healthy and vibrant life at all ages.

Tropical Quinoa Salad

This may be my best quinoa creation yet! Cool, refreshing, simple and delicious!

Danielle's Red Quinoa

Today's Eat-Clean Diet Vegetarian Cookbook guest blogger is Danielle (Dani) Felip. She is a Certified Personal Trainer (Can-Fit-Pro Level 1) and is studying Applied Holistic Nutrition at the Institute of Holistic Nutrition in Toronto, Canada.  She changed her life by changing her diet and lifestyle to a whole-foods, plant-based diet and aims to educate and inspire others to empower themselves to make conscious choices with what they eat and how they live. Known for looking on the bright side of life and, her mantra is “be the change”, it’s even tattooed on her arm as a reminder to herself and those around her! Motivating others to be fit, happy and healthy is Dani’s passion with a special interest in the areas of mental health, sports nutrition and plant-based diets.

A few years ago, a friend showed me a picture of herself standing beside a beautiful, fit blond.  I asked who she was and my friend replied, “that’s Tosca Reno, my idol.”  Since then, Tosca has become my idol too.  My friends and I looked to her for motivation and inspiration and would share recipes from all of Tosca’s Eat-Clean books.  

As a nutritionist, I love the Eat-Clean movement, as a vegetarian I would often flip through the Eat-Clean Series wishing for more veg-friendly recipes.  Well my prayers were answered when I found out that Tosca Reno had written the Eat-Clean Diet Vegetarian Cookbook.  This cookbook is filled with healthy, Clean recipes I feel confident about making for myself and recommending to others.

There is somewhat of a belief that if you give up eating meat, you need to fill that void with processed, refined and unnatural foods to substitute for protein.  However this is not true!  There are so many clean and good for you sources of protein such as tempeh, free-run organic eggs, hemp and chia seeds, quinoa and Greek yogurt.  Protein powders have come a long way as well; two of my favourite brands are Vega and Sunwarrior which are vegan friendly and boast a substantial amount of protein per serving.

It’s easy to forget that green vegetables are a source of protein as well as being packed full of fiber to help keep you feeling full and regular as well as many micronutrients such as calcium, iron and vitamin C.  All are needed to create a healthy, strong body!

Give this clean protein-packed salad a try!

Red Quinoa with Spinach, Apple, Cranberries, Walnuts and Goat Cheese

Ingredients
1/2 cup red quinoa, cooked according to directions
1/2 apple, chopped (I used a delicious Honeycrisp)
1/4 cranberries (fresh not dried, sure they’re tart but cranberries are supposed to be)
1/2 cup spinach, chiffonade
2 tbsp walnuts, chopped
goat cheese (I used about 1/4” round and chopped it into cubes)
Dressing
1 tbsp apple cider vinegar
2 tbsp extra virgin olive oil
1 tsp raw honey
salt and pepper to taste
pinch of cumin

Methods
1. Assemble all ingredients into bowl and mix.
2. In separate bowl, combine dressing ingredients and whisk.  Add dressing to quinoa mixture, mix again.
3. Divide and serve.

Toronto Pro SuperShow!

I am really excited to be at the Toronto Pro Supershow from Friday to Sunday of this rainy weekend.

Please stop by any number of our booths (107, 206, 109, 208, 111, and 210) in Hall B in the North Building of the Metro Toronto Convention Centre.



I will be signing books on Friday, Saturday and Sunday and hosting two free Eat-Clean Diet Seminars on Saturday at 12:30pm and on Sunday at 10:45am.



A series of events will be held in honour of my late husband, Robert Kennedy, including an exhibition of his art work.

Grab more info here and get out the rain to spend some time with us this weekend.