With the glutinous holiday season in full effect and a billion Christmas parties to attend, it isn’t always easy to find time for the gym. So for those of us who can only dedicate two or three days per week to working out, I (Samantha Shorkey) recommend breaking up those workouts into upper body and lower body splits. That means you’re doing a (perhaps) longer, more intense session of just upper body exercises and only lower body stuff the next gym day. If you can fit more than two workouts per week into your busy schedule, add a day of cardio or repeat this split if you can manage four workouts per week.
Here ’tis! Do 3 sets of 15 reps for EVERY exercise and go heavy!
Day 1 – Upper Body
One-Arm Dumbbell Row
Seated Cable Row
Incline Dumbbell Press
Flat Bench Dumbbell Flyes
Dumbbell Shoulder Press
Incline Dumbbell Bicep Curls
Tricep Rope Pressdown
Ball Crunches (abs)
Day 2 – Lower Body
Stationary Dumbbell Lunges
Lying Leg Curl
Bench Step Ups
Single Leg Press
Adductor (inner thigh) Machine
Back (Hyper) Extensions
Seated Calf Raises
Roman Chair Raises (abs)
I know these seem like long workouts but try to get through ‘em as fast as possible. The faster you go, the more you sweat! Keep that heart rate up, turning these weight sessions into a cardio workout at the same time. Oh and feel free to enjoy some decadent vegan holiday treats from our new eBook right afterwards! How’s that for a sneaky, lil’ sales plug?
Happy, HEALTHY holidays y’all!
- Samantha Shorkey, Jacked on the Beanstalk
YEY, the holidays are finally upon us! Finally, we no longer have to hide what huge Christmas nerds we are! Yes, Bridget and I (Sam) have literally been listening to holiday music for MONTHS already. We’ve enjoyed every last minute of creating our new holiday eBook but now we’re ready to just eat, drink and be merry!
We hope you’ll come eat, drink and be merry with us as we celebrate the launch of “What to Feed That Effing Vegan: The Holiday Edition” and raise money for SAINTS (Senior Animals In Need Today Society). Perhaps one of the greatest vegan holiday events of all time, we hope you join us on Thursday December 12th at Gam Gallery (110 East Hastings Street) in Vancouver, BC.
I told you we had another gem from the talented Vancouver bakers, Kelsey Mackintosh and Shael Faber! Here’s a baked Cake Doughnut recipe glazed with amazing Raspberry Chia Jam to celebrate the 5th day of Hanukkah! (more…)
Apple season is upon us and I can’t deny the many varieties of apples available on the West Coast. They are in season, affordable an fresh from the trees. They are also high in Vitamin C which we all need extra doses of to fight off those coughs and sniffles.
I scoured the web and put together some of my favourites, must-tries and one of my own to highlight the Fall Apple Harvest.
We are gathering our friends for a Canada Day Partio – A party on the patio celebrating all things Canadian!
This Festive Rosemary Olive Pate is vegan and gluten free, and is made with pecans, which can easily be substituted for almonds, walnuts, or even hazelnuts.
It’s very festive, and was my vegan dish for a potluck I went to last weekend. It was one of those dishes I whipped up without a recipe, with an inkling of inspiration, and was ecstatic when tasting the first bite.
I have been completely inspired by Joni Marie Newman’s book, Vegan Food Gifts! It’s full of creative, beautiful gifts that you can make for your friends and family over the holidays. The book provides packaging recommendations, includes gift tags that you can scan, AND has recipes for making your own flavoured adult beverages!
Ever since I can remember, I’ve admired the athletic bodies of models who graced the pages of fitness magazines and always wondered just how possible it was to sculpt a perfect physique like theirs.
I scoured the web looking for the perfect Pumpkin Pie recipe, and I may have just found it on the Vegetarian Times website. It got great reviews and had fairly simple ingredients, so I took the plunge, (I’ve had bad vegan pumpkin pie experiences in the past). It turned out fabulously! I made a few slight modifications, and was over-the-moon with the results. A custard-like filling and perfect crust (no butter!), with the fragrant spices stealing the show. This will not be a disappointment at your holiday table.
I had just had to share with you how much I enjoyed Field Roast’s Hazelnut Cranberry Roast En Croute. I made my Thanksgiving dinner a little late this year (two night’s ago) and am still enjoying the leftovers – very happy. On the menu: This ‘just like Mom’s’ stuffing recipe, minus the tempeh, mashed potatoes, roasted maple carrots, and the Hazelnut Cranberry Roast En Croute, all drizzled with a coconut-miso gravy – yum!
This season’s Taste Magazine, A season for Giving Holiday Gift Guide, is full of great ideas for entertaining over the next couple of weeks. While not many of the recipes are vegan, they can be modified, with this recipe for Beetroot Dip being completely vegan on its own. I made this the other night for a group of friends and they LOVED it! It’s basically a simple hummus recipe, adding steamed beets to get that gorgeous (and festive!) bright fuschia colour.
This year for the holidays, I wanted to make homemade goodies and put it in jars to give to my loved ones. This Whole Foods Application for iphone gave me some great ideas! It is free, and really easy to navigate through the different features. You can search recipes for specialty diets such as vegan, input what you have on hand and get recipe suggestions, and lots more! If you don’t have an iphone here is the recipe for their Spicy Wine Mustard below. It couldn’t have been more simple! has a bite, so leave out the red pepper flakes if you’re sensitive to heat. Enjoy!
I was inspired to make a savoury fall dish using mostly local, organic ingredients, by Jessica’s Halloween 100-Mile Potluck at ethicalDeal.com. This dish doesn’t meet all requirements but it does come pretty close. Most of these ingredients are grown locally, seasonally and organically.
These vegan Shanghai dumplings feature a tender, hand-made dim sum wrapper cradling a rich and savoury filling. This recipe makes enough for a four-person Chinese New Year celebration. These dumplings require a lot of time and love, so they are the perfect make-ahead dish. Just freeze them and steam them when you are ready to eat!
Long live the extended Orthodox holiday season! For those of you who may not know, the Orthodox religion celebrates Christmas on January 6/7th instead of the 25th, following the gregorian calendar of yore. Quite a few members of our little group have some Ukrainian in them, among other things, thus, we all grew up a on pierogies and cabbage rolls, and look for any excuse to indulge on the dairy heavy cuisine of our ancestors. Our challenge this was to satisfy our friends with a vegan Ukrainian Christmas Feast that could hopefully be comparable to Baba’s. Those were big orthopedic shoes to fill but I think we did it!
Here’s the recipe we submitted for the CBC Radio 3 vegan holiday recipe challenge:
Christmas in Winnipeg has never been more vegan. This year at family dinner there was literally a vegan section on the table! And my meat obsessed Philipino in-laws seem to be embracing the whole concept, because everyone was digging in.
I’m drinking this right now. It’s Christmas in a cup. It’s Bailey’s meets Egg Nog meets holiday merriment. Please excuse the promotional glassware-it’s all I have.
2 ounces St Remy Brandy
1/2 ounce Kahlua
1 ounce coconut milk (French vanilla silk is nice too)
Fresh grated nutmeg
Shake vigorously over ice and strain into a glass. Top with fresh grated nutmeg. C’est Ça!
Here’s a beautiful song to complete this experience:
~The Vegan Project
The Metro Vancouver newspaper’s December 1st issue this week (also the first day of Hanukkah) featured a recipe for Sizzling Hanukkah Veggie Corn Fritters from cookbook author Susie Fishbein. Now while this recipe kept in line with the Hanukkah tradition of cooking with oil for the entire eight days (find out why here ) and was kosher, it was not vegan. But that didn’t stop me! With a few minor adjustments, I veganized these fritters, cut out the microwaving step and made them (almost) gluten-free.
I’ve been roasting a lot of veggies lately, mostly just to fill my house with warm, comforting aromas. Here are a few really easy ways to roast two of my favourite vegetables: Brussel sprouts and baby beets. I’ve also been playing around a lot with some artisan salts I recently picked up at Make It! Craft Fair from Sea to Sky Seasonings. If you don’t have any flavoured salts, experiment by mixing course sea salt with fresh lemon zest or orange peel for a quick and easy citrus salt or try mixing your sea salt with dried herbs or powders in the blender. Who knows what you may come up with?!
This recipe is a variation of The Post Punk Kitchen’s legendary vegan sausage recipe. We thought some poultry seasoning and dried cranberries would give this version that holiday feel. The backbone of the vegan sausage is the vital wheat gluten and mashed beans. From there the possibilities are endless! Check out these ones at the PPK sausage forum.
A favourite product of ours has finally hit Vancouver shelves everyone-Daiya Vegan Cheese! Hailing from North Vancouver and a cult favourite among vegans worldwide, it will delightfully substitute dairy cheese in any dish and can now be found at Choices, Capers, Whole Foods and The Drive Organics. Yippee! This recipe for steamed veggies smothered in cheesy sauce is the first in what will be a vegan cheese binge over the next little while until the excitement wears off.
A perfect side for any holiday meal…
I love fried potatoes! Especially in the form of a latke. I made a batch the other night and grazed on the leftovers for a couple of days. The night of, I served them with pan-fried Veggie Beer Sausage and dollops of dijon and non-dairy sour cream. This meal is NOT low fat. But it is super awesome and delicious!