• jbradz

      Charlotte used to go to my school. She is, in fact, 16 years old. She’s a decently nice person from what I know and hear. She just moved from Toronto, Canada to LA this past year, and the fact that she’s now having these experiences in such a short amount of time living there is pretty freaking awesome. Just because she is privileged doesn’t mean she doesn’t deserve to have Instagram followers, or go to Coachella, or have a Buzzfeed write an article on her. Her life is cool, and some of us are jealous. If you don’t like the article, don’t read it; hating on a 16 year old girl isn’t helping anyone.

    • jbradz

      Fuckin Problems - ASAP Rocky
      Blank Space - Taylor Swift
      Shake It Off - Taylor Swift
      Ignition - R Kelly
      Sweater Weather - The Neighbourhood
      A Little Party Never Killed Nobody - Great Gatsby soundtrack
      Radioactive - Marina and the Diamonds
      Bulletproof - La Roux
      Believing Flies (Carlos Serrano Mix) - Childish Gambino vs AlunaGeorge
      Knock Em Out - Lily Allen
      Born to Rage - Dada Life
      Can’t Hold Us - Macklemore
      All These Things That I’ve Done - The Killers
      Seven Suckaz (Carlos Serrano Remix) - White Stripes vs TJR
      Levels - Avicii
      Overtime We Touch - Cascada

    • jbradz

      Other tips: Mix up your workouts and cycle through them so every part of your body will be worked and you won’t get bored. When you go out for dinner, look for healthy options to order, like oysters (no sauce), shrimp cocktail (no sauce), steamed veggies (ask for it without oils, salts or sauces), grilled chicken (ask for it to be cooked without butter), salads with dressing on the side and then bring your own dressing. Planks are blessed, so every day set a time goal and try to hit it.
      Yoga is really relaxing and so good for your body, so make some time for it at least once a week.
      HAVE REST DAYS!!! They are essential.
      Walk everywhere. If you have to drive or take public transit, park far away or get off at the stop before/after your desired one so you can incorporate exercise into your daily routine. Educate yourself, and just try to find a rhythm that works best for you. It is important to understand that what someone else is doing might not work for you, and fad diets aren’t going to work or be healthy to upkeep in the long run.

    • jbradz

      Recipes: I got a lot of these recipes a while back, and have tweaked them a bit. Unless otherwise stated, I don’t know where they are from. My favourite and signature breakfast to make is eggs and greens. Just sauté any greens (I like broccoli rabe, collard greens and kale) and have some avocado and an egg or 3/4c of egg whites on top. I also love adding tomatoes to the mix. (This is my own recipe). Sprouted Granola:.
      ½ cup golden linseeds
      ½ cup pumpkin seeds
      ½ cup dried apricots & prunes
      2 cups buckwheat sprouts (see above)
      1 cup quinoa (see above)
      1 tsp. vanilla extract OR ½ tsp ground vanilla powder
      4 Tbsp. sweetener of your choice (liquid honey, agave, apple syrup etc)
      1. Put linseeds, pumpkin seeds, apricots and prunes in a large bowl and cover with water. Let them soak for at least 1 hour. Drain the excess water.
      2. Add the rest of the ingredients and stir around. Evenly spread the batter onto two baking sheets or dehydrator sheets. Place in the oven on the lowest temperature possible OR in a dehydrator for about 6-8 hours or until golden and crispy. Super Greens Soup:
      1 tbsp olive oil
      1 cup onion, chopped
      5-6 cloves of garlic, roughly chopped
      2 cups broccoli, chopped 2 cups leeks, chopped
      2 cups brussels sprouts, trimmed and halved
      3 cups spinach
      4-6 cups stock/bone broth
      salt and pepper to taste In a large pot, heat the olive oil over medium heat. Sauté the onion for a minute or two, then add the garlic and sauté for another minute.
      Add the broccoli, leeks and brussels sprouts, and stir to coat in olive oil. Let cook for 4-5 minutes, stirring occasionally.
      Add the stock/broth, bring to a simmer, cover, and let cook for 15-20 minutes, until the veggies are nice and soft.
      Stir in the spinach. Remove from heat once the spinach has wilted.
      Transfer the soup to a large food processor, or use an immersion blender to puree the soup. Adjust the thickness by adding more broth/milk/water, and season to taste with salt and pepper. Roasted Salmon and Kale: 1 bunch Tuscan kale, tough stems removed, leaves thinly sliced (about 5 cups)
      1/2 head Savoy cabbage, cored and thinly sliced (4 cups)
      6 tablespoons olive oil, divided
      Coarse salt and pepper
      4 skinless salmon fillets (4 to 6 ounces each)
      1 teaspoon lemon zest plus 2 tablespoons juice
      1/4 cup fresh dill, chopped
      1 teaspoon Dijon mustard  Preheat oven to 450 degrees. On a rimmed baking sheet, toss kale and cabbage with 2 tablespoons oil and spread in an even layer; season with salt and pepper and bake 6 minutes. Stir. Season salmon and add to baking sheet. Bake until salmon is cooked through, about 10 minutes.
      Meanwhile, whisk together lemon zest and juice, dill, mustard, and remaining 1/4 cup oil. Season. Drizzle salmon and vegetables with dressing before serving. Beetroot Crust Pizza from Lorna Jane Crust (makes two 12 inch crust)
      ½ head of cauliflower
      1 cup almond meal
      4 eggs, lightly beaten
      ½ cup Beetroot juice, freshly pressed (+ pulp from juicing)
      Salt and pepper to taste
      Chilli flakes optional Topping:
      Tomato pizza sauce
      Goat Cheese
      12 stalks of asparagus, trimmed
      1 beet, sliced
      Punnet of mini heirloom tomatoes, halved (can use cherry tomatoes in place of)
      Handful of rocket
      ½ cup basil leaves
      ¼ cup pinenuts
      1 handful of watercress To make crust:
      Pre heat oven to 180 degrees C.
      Break cauliflower into small florets and steam in a steamer for 5-10min until soft.
      Place steamed cauliflower in a food processor with almond meal, beaten eggs, beetroot juice and seasoning and process until well combined.
      Divide mixture between two baking trays lined with baking paper and spread in to (12 inch) circles.
      Bake in oven for 10min or until crust has brown slightly.
      Remove crusts from the oven and let sit for 5 minutes.
      Evenly spread tomato pizza sauce on the crusts with a butter knife, leaving ½ inch border. Top with a layer of asparagus, sliced beetroot, mini heirloom tomatoes, rocket, basil, pinenuts and goats cheese.
      Slide the pizza (with the parchment underneath) on to the hot pizza stone. Bake for 3-5 minutes until pizza crust starts to slightly brown. Rotate the pizza once and remove parchment, continue to bake for another 3 minutes. Remove from oven. Optional: Garnish and with watercress, or any choice of greens you prefer. Slice and serve. Raw Pad Thai:
      Base made of spiralized zucchini, cabbage, carrots and bell peppers.
      1 ½ cup cashews, soaked
      1 inch ginger root, peeled
      1 clove garlic
      ½ red chili pepper, seeds removed
      1 Tbsp. maple syrup
      1 ½ Tbsp. tamari
      juice of 2 limes
      1 tsp. ground turmeric
      10 coriander seeds
      1 Tbsp. cold-pressed olive oil
      2 cups/500ml water (or as needed)
      Soak cashews overnight, then drain and rinse well. Place in the blender with other ingredients and 1 cup of water. Add the remaining cup of water as needed until desired consistency is reached.  Cucumber Bites (my own recipe):
      Slice some cucumber, and top with cayenne, salt, lime and a little bit of olive oil. Larabar Bites (my own recipe):
      In a food processor, blend 6 pitted dates with 1-1 1/2cups of desired nuts (cashews and almonds are my favourite), and add whatever flavouring you like (chocolate chips, other fruit, cinnamon etc.) The mix should start off kinda crumbly, but after a few minutes or so, the oils from the nuts will come out and make it into a big sticky ball. All you have to do is individual ball the dough, or shape into bars and refrigerate for 30 minutes. Store in an airtight container. Nut Butter (my own recipe):
      Easiest recipe ever. Grab your favourite nut (preferably raw) and put into a food processor until it has blended into a smooth consistency. YUM. Add some cacao, cinnamon or other flavours to mix things up. Apple Crumble: 6 apples
      1 tsp cinnamon
      1/2 cup of water
      1/2 cup of almonds
      1/2 cup of walnuts
      4 medjool dates
      1 tbs pure maple syrup (can substitute for honey or other sweetener of choice)
      2 tbs coconut oil
      2 tbs pepitas (pumpkin seeds) Chop apples into thin slices (leave skin on.) Preheat oven to 180d degrees.
      Place apples into saucepan and add 1/2 cup of water and 1 tsp of cinnamon. Bring to the boil and then simmer for 10 minutes or until apples are soft and 95% of the water has been absorbed.
      While apples are simmering combine almonds, dates and coconut oil in a food processor for about 30 seconds when almonds have broken down and have started to bind to the dates but not completely. Remove from food processor into a separate bowl.
      Chop walnuts into small pieces and mix them through the almond and date mix. Add pepitas and maple syrup (or your choice of sweetener.)
      Place cooked apples into a medium sized ceramic tray (can be any shape) and sprinkle with small amount of cinnamon and nutmeg.
      Cover apples with the crumble mix and transfer to oven for 20-25 minutes or until crumble is golden brown.
      Serve with greek yogurt. Buckwheat Banana Bread (joyous health) 1 cup buckwheat flour (you can use dark or light, I used dark)
      ½ tsp vanilla powder or 1 tsp vanilla extract
      1 tsp ground cardamom
      1 tsp baking soda
      ½ tsp baking powder
      1/4 teaspoon salt
      2 eggs, whisked
      2 1/2 tbsp coconut oil, melted
      3 ripe bananas, mashed
      3 tbsp water
      Optional: 2-3 tbsp real maple syrup
      Also optional: 1/2 cup mini chocolate chips (Enjoy life is a brand that’s nut and dairy-free) Preheat oven to 350F.
      In a large bowl, combine the dry ingredients. In a separate bowl combine the wet ingredients. Add the wet to the dry ingredients and stir until combined.
      Baked for 25 to 30 minutes. I now have a convection oven which cooks things a little faster. You know it’s done when you stick a fork or knife into the center and it comes out clean. Pear Mint Smoothie: Makes 3 cups / 700ml
      Ingredients (all organic if possible):
      2 pears
      1 avocado, flesh scooped out
      1½ cups / 35g firmly packed baby spinach
      1 cup / 250 ml water
      2 tsp. minced ginger
      1 ½ Tbsp. freshly-squeezed lemon juice
      10-20 mint leaves (to your taste)

    • jbradz

      Workouts: My favourite workouts are usually spent with other people. Having someone who is high energy and motivating you, whether it is just two of you or the whole class, makes you feel more compelled to give the workout your 100% and not slack off. Right now, I really like Hot Pilates and Kickboxing. If I can’t make it to those, I will usually run and do body weight exercises (like burpees, plank jacks, walking lunges) and cardio (stairs, jump rope) since those can be done anywhere, at anytime, multiple times a day. Waiting for the microwave to finish? Do 10 squats and time will pass faster. TV Commercial break? Grab your jump rope! Always have a good music playlist when you are going to the gym. Songs that match your running bpm, or have just get you really amped up are exactly what you need when your mind starts drifting, or you want to stop only a few minutes in. Food: Drink water (or tea because sometimes it is too cold for water) ALL DAY LONG. Like 3L a day. It will make you full, clear up your skin, and just make you feel better.
      Diet is essential to staying healthy. General rule is just to avoid any and all processed foods. Doesn’t matter if it claims to be natural or high in whatever, if it comes in a package, you probably shouldn’t eat it. Also - count sugar, not fat. Healthy fats like avocado, salmon, walnuts etc. are really good for you, and many people make the mistake of avoiding them because they are high in fat. However, studies have shown that sugar is the true culprit. Avoid any type of added sugar, and if you need the craving, go for as natural as possible, like fruit or cacao.
      Overall, try to eat 1-1.5g of protein for every pound of body weight you have (lean protein mostly, like chicken or white fish), eat as many vegetables as possible (make your plate colourful!!) or watch how many sugary foods or simple carbs, like bread, you are eating. Diet is really important, but so is balance, so you don’t want to become too obsessed. Just try to eat as close to the earth as possible - you should be able to see every ingredient and know what it is and where it came from. Know what you are putting in your body!! The easiest way to do this is just not to buy those foods. If something isn’t in your kitchen or pantry, you won’t eat it. Also, it is really helpful to buy things like chicken or fish in bulk, and freeze them to eat later, as well as pre-cut vegetables or fruit. The meat will last for a while, and you’ll always have something nutritious to eat on hand. Transitioning to a healthy lifestyle does take time, so it important not to be discouraged. It took me 2 years, but I have lost 40lbs and I now eat really healthy, with the occasional treat (popcorn, chocolate and dried fruit are my favourite). Life is about balance, so if you have 21 meals a week, make sure that at least 18 of them are “clean”. Don’t be hard on yourself about that one meal and let it ruin your day. Every day is a new chance to improve, and having positivity will make your entire journey worthwhile and enjoyable.

    • jbradz

      ALL IN TORONTO: Supersonic Cookie from Bunners Bakery (I get mine from Himalayan Java uptown, but I think the actual bakery is in the Junction)
      Anything from Bolt Fresh Bar (Queen West)
      GF Cookies from De Mello Palheta (Yonge and Eglinton)
      California Set Lunch Special from New Generation Sushi (Bloor West)
      Dark Chocolate Gelato from Soma (Distillery District)
      First Canadian Box from Kupfert and Kim (Financial District)
      Almond Milk Lattes from Jimmy’s Coffee (Kensington Market)

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