GUEST POST: By Emery Chapman.

I believe in balance in life.

Eat well, laugh hard, move your body and take quiet time for yourself.

I also believe that eating foods in their whole form is incredibly important.  You do not have to be a fantastic cook or have incredible amounts of money to eat well either.  Grow your own garden, sign up for a Food share with your local farm but try to source out as many foods in their natural state and if possible try to chose local foods and organic if you can.  This not only supports local agriculture but it allows for more nutrient dense soil which makes our food more nutritious and helps sustain our planet.

If we fuel our body with these types of nutrient dense whole foods, I believe our bodies work better.  When we chose foods that were naturally created our bodies know what to do with this information because it is unaltered.  Exercise is a huge part of my life and food is actually fuel that regenerates muscle tissue, provides energy and prevents fatigue.  What we put in our body post workout is incredibly important.  I personally practice the Tracy Anderson Method which is an amazing form of exercise for women and it is incredibly important what we eat post workout.
I’ve provided some of my favourite post workout recipes that are healthy and delicious.  Enjoy!!

Asian Thai Style Meatballs In Red curry

This is such a delicious recipe and I love it because I can set it up ahead of time and let it cook all day.

*1 lb ground turkey

*1/2 onion minced

*1 clove garlic minced

*1 tsp ginger peeled and minced

*1 egg 1/2 cup gluten free or regular bread crumbs

*6 tbs extra virgin olive oil

*1 tsp lemon grass

*1 can full fat coconut milk

*1 tbs fish sauce

*1 tbs real maple syrup

*3 tbs red curry paste

*4 dried thai curry leaves ( if you have them )

Preheat oven to 350.  In a large skillet pour 2 tbs of olive oil and heat on medium heat.  Once hot, add onion, garlic, and ginger.  Cook till onion is translucent.  Set aside.  In a large bowl, place the ground turkey and the onion mixture you just cooked along with the egg and bread crumbs.  Mix thoroughly with hands then roll into meatballs.  In a large skillet, place 2 tbs olive oil and heat on medium.  Once hot add the meatballs.  Cook till browned on all sides.  In a medium cast iron pan or oven safe pot, pour 2 tbs olive oil and heat on medium heat.  Once hot, add lemon grass and cook for 1 minute then add coconut milk, fish sauce, red curry, curry leaves, and maple syrup.  Stir till combined now add meatballs into the curry.
Cover and place in oven at 350 for first 15 minutes then reduce to 250 for 2 more hours.  Serve over brown rice.

Amazing fruit kale or spinach smoothie

Another fantastic pre or post workout recipe is a smoothie.  It is a way to provide the body quickly with an incredibly nutrient dense burst of food fuel.

*1 cup almond coconut, or hemp milk

*1 cup local if possible organic spinach or kale

*1/2 cup frozen fruit such as blueberries, raspberries, strawberries, pineapple or whatever fruit you love

*1/4 cup ice 1 frozen banana

Also Try 1/2 cup sweet potato 1 tsp cinnamon
Blend on high till smooth.  Drink immediately.


I also believe in not restricting food groups unless you have a specific allergy.  I believe that athletes or people who work out should eat high quality carbohydrates and protein for dinner as a recovery meal.  Pair grass fed meats with regular whole grain pasta or brown rice gluten free pasta for example.

Spaghetti with local grass fed smoked bacon and garlic


This was honestly one of my favorite meals as a kid.  My parents used to make this frequently for us and it is so good as well as quick and easy for families on the go.

*1 lb gluten free or regular pasta

*1 package of smoked bacon ( local if possible )

*4 cloves of fresh garlic peeled and minced

*1tbs italian red pepper flakes

*2 tbs fresh parsley washed and chopped finely

*2 tbs extra virgin olive oil

*3 tbs butter ( grass fed and organic if possible )

*2 tsp sea salt

*fresh ground black pepper

*5 tbs parmesan reggianno

Take a large stock pot and fill with cold water and a pinch of sea salt and place on high heat.  In a large skillet cook bacon on medium heat till fully cooked.  Drain on paper towels and drain bacon fat.  Chop bacon in to small pieces and set aside.  Take the same skillet and add the butter placing the heat on medium.  Add the garlic, red pepper flakes, parsley, sea salt and fresh ground black pepper.  Then quickly add the bacon and continue to cook reduce heat in order to not burn garlic.  Remove from heat and set aside.  add pasta to boiling water and cook approx. 10-12 minutes till al dente.  drain and then add pasta back to the pot.  quickly add olive oil and toss pasta than add bacon, garlic mixture along with parmesan reggianno.  toss thoroughly then serve immediately with more parmesan and freshly grated black pepper.

I believe food is one of the ways we stay connected to ourselves and others.  For me, cooking provides deep nourishment for the mind, body and spirit.   It brings me great pleasure to connect and share these recipes with you.   Enjoy!
By Emery Chapman