The Whatever Salad : 4, and more, easy summer salads.

The Whatever Salad : 4, and more, easy summer salads.

I feel like I say it a lot, I “fly by the seat” when it comes to food. Nine out of ten times I don’t bother with measurements, in fact when I do bother it is likely because I am writing it down to share with you all! I decided, instead of measuring and tasting and tweaking and more measuring and calculating and writing it aaaalllll down, that this time around I would get you guys on board this flying seat that is my kitchen!

How about if you just started building your idea bank of good flavors and food ideas, so you could start playing around on your own! For those of you who don’t know where to start when it comes to just throwing things together, it can feel like you “just don’t know how to cook” and you “never will”, but I promise you not only can eating healthier be delicious it can be super easy too! For those of you who already fly-by-the-seat, here are some more ideas!!

I call it The Whatever Salad…. cause sometimes I’m clever and sometimes I’m not…. this being one of the latter… but the name is also fitting, so I’m sticking with it.

The Whatever Salad

What you will need

1)      Chickpeas, sweet corn, baby tomatoes, green onions, pepper, garlic powder, olive oil, white wine vinegar.



2) Tuna, sweet corn, baby tomatoes, chopped celery, chopped onions, green onions, sunflower seeds, pepper, red chili flakes (only a little, they are very spicy), and mustard.



3) Shrimp (pre-cooked, tails removed), chickpeas, sweet corn, cilantro, green onions, sesame seeds, lemon juice, white wine vinegar, pepper and garlic powder.



4) Black beans, kidney beans, cucumber slices, sweet corn, white onions, olive oil, balsamic vinegar, a little sugar, pepper and garlic.

……sorry no picture for you, you’ll just have to make it…..

What you’ll need to do

Throw all these ingredients together a spoonful at a time and then the liquids and spices to taste, until you get to where you like it! Seriously, it’s that simple.

Use canned or frozen corn if you like, though frozen may taste more fresh. If you are using canned beans obviously don’t forget to rinse’em and if you are using dried beans obviously don’t forget to soak’em.

The reason I say a spoon full at a time is based on the idea that you are making a single bowl for just yourself. If you are making larger amounts for more people you just go ahead and add more at a time, though you should ALWAYS leave your seasonings for last and add a little at a time to get it to where you want it, tasting as you go (< that’s the extra fun part.)

Once you have made it, even just once to your liking, then every time after that will be a little bit easier, knowing how much of each thing YOU KNOW you prefer!

What else can you do?

*Add couscous, quinoa, brown or wild rice to any of these to add extra fibre or volume and other nutrients (quinoa with the black beans and couscous with the shrimp are my favorites).

*Boil your grains in chicken or veggie broth for extra flavour.

* Add chunks of chicken breast, crumbled ground turkey, cubes of tofu or crumbled smoky tempeh, sweet bell pepper, shaved carrots, pumpkin seeds, dried cranberries, chopped apples, crushed almonds or walnuts, dill, oregano, literally add whatever you’d like


With couscous boiled in chicken broth, dill, and orange bell pepper added!


You could literally make a different salad every time just by switching up the flavors, the add in’s, the WHATEVERS.

You’ve got the basic idea, now go play around!


Social Media, Fitness & The Body Positivity Movement

Social Media, Fitness & The Body Positivity Movement

Fitness enthusiasm and promotion of body positivity can not co-exist.

Just kidding yes they can.

Body positivity is not reserved, nor should it ever be, for ONLY those over a certain weight. It’s is not reserved for ONLY those with stretch marks and those with love handles. It is not meant to condemn those who workout for their health, or their physic, or their goals, or for their what-ever-reasons-they-want-to’s.


If you’ve got one. Love it.

Whether your muscular, thin, over-weight, average, tall, short, skinny, or built. You are allowed to be positive about your body.

Whether you work out, 6 days a week, 4 days a week, 1 day a week or spend your days on the couch. YOU are allowed to be positive about your body.

What about self love? Could we throw around that term a bit more?

Loving yourself for the way you are. Loving your personality, not just your body, so go ahead and love yourself while you tone that stomach. Loving your inner self, not just your body, so go ahead and have a long early morning run if that’s what tickles your toes. Loving your character, WHO you are, not just what you look like, so go ahead and love yourself with a face full of make up. Your hair down, or your hair did, in a gown or in grubs. Love yourself enough to let yourself do what you want, when you want, live how you want, in peace and acceptance of your OWN self, NOT just your body.

Physical activity is not reserved ONLY for people who dislike themselves. Do it for health, do it for happiness, do it for stress relief, do it for energy release, do it for all your very own reasons. Do it when you want to, don’t when you don’t.

Do what makes you happy, what makes you thrive, what gives you fire. Train for a 5km run, compete in a bikini competition, swim, hike, bike, build muscle, lift weights, grow a bum, dance, sparr, fight, hit a ball, hit a puck, row, dive, whatever! Enjoy yourself, enjoy your body, enjoy what it can do!

LOVE yourself, love YOUR body, not what body type social media has deemed worthy of “the” hashtag.

So yes, fitness enthusiasm and promotion of body positivity CAN co-exist.

#therearenorules  #bodypositivityincludesallbodies #selfloverocks #dowhatyouwant


A note to myself