Head Up. Heart Strong.

I have come to realize that we all have bad days, weeks, months but it if we choose our attitude then we can change it. I had a crappy weekend but after hanging out with my oh-so-wise Mum I realized that I can choose my attitude and the situation will start to look up! Head up and heart strong is the way. She knows me like the back of her hand (as much as I hate to admit it) and Sunday night I received a text message that went like this:


She knows that if I don’t keep busy then my mind wanders. I attacked most of this list and a lot more. I found receipts in my desk that were more than two years old! After completing the purge of basically my entire apartment I felt a lot better!

It might not be a bad night that has you down. Perhaps you fell off of your training schedule and suddenly a week has gone by and it seems so much harder to go for your run or lift. You may blame yourself. But life happens. Just get right back in to it! After all, your body will not change by simply thinking about working out (that would be fantastic!) it will change by hard work! Or maybe you ate an entire pint of ice cream or a sleeve of Oreos. Yes, a great workout does not outweigh a bad diet but a binge once in awhile is not going to destroy all that you have worked for (I am by no means advocating binge eating I am simply giving an example). Start the next day with a glass of water, some green tea and eat as clean as you can for the next few days.

After organizing my life, rearranging my bedroom, washing a not so enthusiastic Murdoch, and checking the majority of my Mum’s list, I was famished. Last week it was +14ºC in Toronto now it’s a balmy -15ºC. My father would go on about global warming…I simply call it Canada. I wanted curry. Something to tuck in and keep warm. I settled on vindaloo. Vindaloo is a spicier curry originating from Goa, it has tons of fresh ginger, vinegar, and spice; the result is slightly tangy, spicy and sweet.


I like to make my curry paste from scratch. It tastes better and I know for a fact that it has not come in contact with any gluten. I use a recipe based on Jamie Oliver’s but if time is an issue then use a bottled brand like Patak’s. I paired it with coconut “rice” and it was perfect! Be sure that use coconut cream for this rice and not coconut milk as it will make it too runny and the flavour will not be as strong. Get the recipe after the jump!

Vindaloo Curry Paste


2 cloves garlic, peeled

1 thumb sized piece fresh root ginger, peeled

4 dried red chilies

1 T turmeric

1/2 t sea salt

3 T coconut oil

2 T tomato puree

2 fresh red chilies

1 small bunch fresh cilantro

1 t black peppercorns

4 cloves

2 t coriander seeds

2 t fenugreek seeds

2 t fennel seeds


  1. Over medium heat toast the spices (fennel seeds, coriander seeds, fenugreek seeds, black peppercorns and cloves) until they are fragrant
  2. Place the spices, along with the rest of the ingredients in to a food processor and mix until it becomes a paste

Chicken Vindaloo


2 medium onions

4 cloves garlic

1-2 fresh chilies

1 thumb sized piece fresh root ginger

1 can diced tomatoes

1 T coconut oil

1 T ghee

4 chicken breasts (preferably free range)

1/2 vindaloo curry paste

6 T balsamic vinegar

1 T raw honey

1 lemon

1 small bunch of cilantro

1 head of cauliflower

1 can of coconut cream


  1. Peel, halve, and finely slice your onions. Peel and finely slice the garlic. Finely slice the chili. Peel and finely slice the ginger. Pick the coriander leaves and finely chop the stalks. Slice the chicken in to bite sized pieces.
  2. Place a large saucepan or pot on a medium to high heat and add a couple of lugs of coconut oil and the ghee. Add the onions, garlic, chili, ginger, and coriander stalks, and cook for 10 minutes, until softened and golden.
  3. Add the chicken and the vindaloo curry paste. Stir well to coat everything with the paste, and season with salt and pepper.
  4. Add the tomatoes, balsamic vinegar, honey, and about 400 millilitres of water, enough to cover everything, and stir again.
  5. Bring to a boil, then turn the heat down and simmer for 45 minutes with the lid on. Check the curry regularly to make sure it’s not sticking to the pan, and add extra water if necessary.
  6. As the curry simmers, grate the head of cauliflower. In a large pan, over medium heat add the cauliflower to the pan. Pour the can of coconut cream over the cauliflower and add a pinch of sea salt. Bring to a boil and then reduce to a simmer. Cook until it is no longer saucy-about 5 minutes.
  7. Spoon in to a bowl and serve with coconut “rice”

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