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Category: Shayla Says · Tags:

Hiking

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Life Lessons

  This wasn’t the best week, but it will be memorable. After 6 1/2 years our chihuahua’s liver finally stopped functioning. I say finally because he was born with a liver that was too small – imagine how small that must be in a 6 pound dog – and his blood vessels didn’t attach properly. […]

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Bikes 101

  Spring is officially around the corner and that means more time outdoors and cycling season! If you are thinking about buying a new (or new for you) bike this season get all the tips you need to make a good choice. Whether you are training for an event or just want to ride for […]

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10 Reasons to Run

I love running. For a variety of reasons but, mostly I like to be active and outdoors. Occasionally, very occasionally, I run on a treadmill. I prefer running outside, listening to all the sounds or the silence, being aware of my feet striking the ground. I like being unconnected. Earlier this summer, some friends and […]

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Category: Inspiration, Shayla Says · Tags:

Fuel your Ride

It is cycling season and there are many ways that you can enjoy getting outdoors on two wheels. Cycling is a great way to get in longer workouts without the impact of running and it allows you to go further. Eating right during a long ride can make your day. My Train For Your First […]

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Hurt till Thursday

Many of you may relate to this topic. Many of my clients would use this saying to describe how hard their Monday workout was. Monday was intervals, Monday was High Intensity Training, Monday was the day. If you weren’t being consistent, keeping up with your workouts then chances were good you would indeed, hurt till […]

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Clean Eating 2.0

What do you do when you hit a roadblock? Have a setback? Do you give up or start again? The last week has had it ups and downs when it comes to eating well. We had a friend come to visit, very nice, but you know that company means a change from your routine. And […]

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Hippie Chick

The first week of the Clean Eating Challenge is over. How is it going for you? Are you finding it harder or easier as time goes on? Are you able to stick with eating whole foods, low on the food chain, foods that aren’t pre-packaged or factory made? I have had an interesting week. I […]

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Tight a** Tuesday

To continue my clean eating challenge I went grocery shopping today.  I feel much better about my diet after 4 days with little deviation. I also went on the first day of March, to get things started. But today I bought supplies. It was my first foray into what the local marketers call “Power Tuesday”. […]

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Reading a food label

Food labels are not that easy to understand. How much salt is too much? Are those added sugars or natural? Is my bread coloured brown, or is it whole wheat? There are a few things you need to know when reading labels. Now one of my favourite dietician’s, Jeff Novick RD, has had his nutrition […]

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Chopped Salad

I love salad for dinner. Big salads with lots of crunch. Texture is very important to me. I love crunch. An easy dinner or lunch is chopped salad. Whatever types of vegetables that you can cut into chunks with a homemade dressing, beans and sometimes a little avocado topping and you have a meal. Today’s […]

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Miso Gravy

I first had Miso Gravy at the Naam, a Vancouver vegetarian institution. Open 24 hours a day and with so many choices, it was one of the first vegetarian restaurants in Vancouver. Now there are many more, but the Naam remains with its amazing Miso Gravy. This is my imitation when I am too far […]

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Mexican Bean Soup

Tonight’s dinner was an easy stand by for me. Mexican bean soup, quick, easy and most importantly warm. It is somewhere in the -35 or -40 range with the wind chill here and hot (both spicy and temperature) soup was perfect for dinner. 2 tsp sunflower oil 1/2 onion chopped 2 tsp cumin 1 tsp […]

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Category: Beans, Nutrition, Recipes, Shayla Says, Soups · Tags:

Grocery list

If you are going to eat better you need to stock up on supplies. Here is a short list of supplies I keep to be able to make quick, easy and healthy meals any time. I will be posting recipes using many of these ingredients, so if you are looking to try something new there […]

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Category: Recipes, Shayla Says · Tags:

Food for life

I started thinking about spring cleaning my diet when I read How I Became a Healthy Vegan and found myself agreeing with what was written. The abundance of vegan junk food, the appeal of eating vegan brownies – simply because they were vegan. I never ate brownies before I became a vegan. The fact that […]

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Clean Eating

Clean eating, or whatever you want to call it, just got a boost from an unlikely source, the Brazilian government. In new proposed dietary guidelines the government of Brazil proposed that foods that are freshly prepared be the basis of your diet, that oils, fats, sugar in salt are used in moderation and that you […]

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Clean Eating Challenge

Join me in March for the Clean Eating Challenge. A little nutritional spring cleaning. This is not about going on a cleanse or any other kind of weird, faddy diet trend, this is simply a way to clean up my (nutritional) act after a winter of less than great food choices (more on that later). […]

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Commit To Fit 2014

  New Year’s resolutions never seem to last. We start the New Year full of good intentions, but then life gets in the way and before you know it the year is half over and we haven’t kept up with our goals. Maybe we need a little help to stay motivated or a plan to […]

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Gran Fondo Training Camp

Join Evolution Coaching for this preparatory weekend before the RBC GranFondo Banff. August 16-19th test your skills in the terrain of Banff and Canmore. Shayla will lead you through grueling climbs and long distances as you train your body for this year’s “Big Ride” in Banff or Whistler. Available as a bike only camp or […]

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Vegan chocolate chip, peanut butter, oatmeal cookies

I was looking for a cookie recipe, with some fairly specific ingredients. Of course it had to be vegan, I really wanted oatmeal and peanut butter, with nuts or chocolate chips. Something easy, that would be a good for refueling after a long workout. Preferably no coconut, coconut oil and definitely no raisins. So I […]

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Why Coaching Works

Why Coaching Works infographic by swrightcreative. Share this:

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