Category: weightloss

Fresh Morning Greens
Nutrition

Written By Sam Martin

Do You Struggle to Get Your Fresh Greens?

You’re not alone. Eating an abundance of fresh greens every day can be challenging, especially when processed foods seem to be everywhere. But incorporating more greens into your diet doesn’t have to feel like a chore. One of the easiest and most refreshing ways I’ve found to start my day with a boost of nutrients and energy is with a super green apple smoothie.

This smoothie is packed with vitamins, minerals, and antioxidants, making it an excellent choice for those looking to fuel their mornings with fresh, raw greens. Lately, I’ve been experimenting with different smoothie combinations to create the perfect balance of flavour, texture, and nutrition, and this one has quickly become a favourite.

The key to making this smoothie both nutritious and delicious is using whole, natural ingredients that provide a variety of essential nutrients. The crisp, tartness of a granny smith apple, blended with hydrating coconut water, frozen baby spinach, and fresh mint leaves, creates an invigorating and refreshing drink that wakes up your taste buds and gives your body what it needs.

Why Green Smoothies?

Greens are packed with essential nutrients, yet they are often missing from the average diet. Leafy greens like spinach provide a rich source of iron, calcium, vitamin K, and fiber, while spirulina (a nutrient-dense blue-green algae) is a natural source of protein, B vitamins, and antioxidants. Adding mint not only enhances the flavour but also supports digestion and gut health.

One of the biggest benefits of drinking a green smoothie in the morning is that it helps alkalize the body, keeping your pH balanced and giving you natural, sustained energy throughout the day. When you start the day with fresh, raw greens, you’re giving your body an immediate dose of vitamins and minerals without relying on processed foods or artificial ingredients.

How to Make the Super Green Apple Smoothie

The best part about this smoothie is that it requires minimal ingredients, all sourced from plants and trees—nature’s perfect food. Everything in this recipe is designed to nourish and fuel the body.

Take your blender of choice (I personally use the Ninja Blender) and combine the following:

Ingredients (Serves 1)

✅ 1/2 cup frozen green apple slices – Tart, refreshing, and packed with fiber and vitamin C
✅ 1/2 cup frozen baby spinach – Rich in iron, folate, and antioxidants
✅ 1/2 teaspoon spirulina – A powerful superfood packed with protein and B vitamins
✅ 5-10 fresh mint leaves – Adds a cooling flavour and aids digestion
✅ 1/2 to 1 cup coconut water – Hydrating and full of electrolytes (coconut milk or plain water are also great options)

Optional Add-Ins:
- 1/4 avocado – For extra creaminess and healthy fats
- 1 tablespoon almond or cashew butter – Adds protein and a smooth texture
- 1 teaspoon chia or flax seeds – A great source of fiber and omega-3s
The Method
1. Chop the granny smith apple into bite-sized pieces. If you don’t have frozen apple slices, you can use fresh, but frozen will help make the smoothie colder and thicker.
2. Add all ingredients to your blender. Start with 1/2 cup of coconut water and add more if needed for your desired consistency.
3. Blend until smooth and creamy. If you prefer a thinner consistency, add a little more coconut water.
4. Pour into a chilled glass and enjoy immediately.
Eat What the Earth Provides

What I love most about this smoothie is that it’s made entirely from foods grown from the earth—fresh fruits, leafy greens, and plant-based superfoods. I’ve made it a goal to consume more of what nature naturally provides, learning from the earth and the sun to fuel my body with real, whole foods.

Greens don’t have to be boring or difficult to incorporate into your diet. Start your morning with a super green smoothie, and you’ll be giving your body a powerful boost of nutrients, hydration, and energy—all in one delicious glass.

If you’ve been struggling to get your greens in, this is one of the easiest ways to start! Try it and let me know what you think.

“You know me, I think there ought to be a big old tree right there. And let’s give him a friend. Everybody needs a friend.”

— Bob Ross

green smoothie super greens spinach green apples
March 6, 2025
Lose Weight Be Fit – Part 2

Fitness Nutrition

Written By Sam Martin

If I thought I had been unkind to myself and my body in the past, well the last 18 months of COVID are the worst. My body has been through its second highest ever weight and at 53 years old is struggling to keep up. On fact there are days I feel the unhealthy habits, the lazing around in a desk chair or bed are going to put me there permanently.

How bad is it you ask? Well, at the highest I was 325lbs. As recently as 5 years ago I was 247lbs. Today I am about 300lbs. (currently do not have a scale until end of September) This is actually down from 315lbs in March when I lost 17lbs poking my nose under 300lbs and going back up to 310lbs in July. All of this has shot my blood pressure way up, my stomach does not react well to many foods and I barely move. Boo Whooo, right!

NO! I need to kick myself in the ass and remind myself just how strong my body is and how well it recovers when I treat it with kindness. In May and June I lost almost 20lbs. It was not difficult, the opposite in fact. So why did I fall off the wagon again? Simple really! Wanting what I want in that moment, not thinking about the ramifications. Take out food and television is a slippery slope for me. It provides a sense of comfort, though I am not sure why. Therapy is supposed to help root out what it is that I am doing when I make these choices. Protection? Fear? Something…

YES! It Is Time For A Change

Change, it seems is never easy, specifically change to the diet while implementing a good exercise program. Changing from that of a junk food addict to healthy fresh ingredients that bring forth the things a body wants to thrive and live in health. In my condition, the weight, activity level right now, there is no chance of being the authentic me. Maybe that is the negative dialogue that also needs to change. However, there is also the realists voice. My body is strong, but it is time I stop abusing it so we can heal together.

Back in late April I started 2 minutes of walking every hour and by May that ramped up to 3 minutes. After a few weeks the time increased to 5 minutes and every so often I would add knee strengthening interval work or some body weight exercises. Soon the step count was up to about 7.5k. That did not last. Now I am at about 1.2k daily if that some days.

CHANGE #1 – Start moving 3 minutes every hour 6x a day. (5 minutes by September 30th)

Movement will be focused on improving the mobility in my knees. There are a few knee strengthening exercises that help keep basic mobility day to day. The goal is to be able to walk a couple of kilometres a day without feeling like an old grump through the night. This is in addition to regular daily activity.

CHANGE #2 – Drink more smoothies and eat more vegetables. 60% of daily food intake Aug 23 – Sep 30th 2021

YES! Adopting this will help me immensely. Well, Tara will help with that as well. At this point there is little trust that the best decisions are being made while I am alone. Nothing worse for inner dialogue than broken promises to yourself, repeatedly!

So, hello change, nice to meet you. So looking forward to the wonderful things you will bring.

Accountability

I own the mistakes I have made in the past and feel ready to give a little control to others. My partner, Tara. Anyone reading this who wants to offer constructive suggestions and most importantly, to myself. The truth is to live a life true to myself, these changes need to be made. Accountable to myself first and foremost.

Somedays it is difficult to look at myself in the mirror and not feel remorse for my weakness. Being more in the moment, more aware of myself and how I am feeling, understanding the triggers that send me to eat the junk.

Welcome to Sam’s journey! Choose to follow me, to praise me, to chastise me, I am prepared for it all. I am prepared to come out of lockdown changed

weightloss diet lose weight fitness weightloss journey

July 5, 2021
Defeated By Poor Eating Habits

Nutrition Mindfulness

Written By Sam Martin

Trying to live a healthier lifestyle can be very difficult

Are you struggling just as I am to overcome your bad eating habits? Does the idea of watching what you eat really leave you feeling defeated? Boy do I hear you.

Since putting it out there that I am attempting to live a healthier lifestyle I feel like I have done the complete opposite. Struggling to make the right choices these last weeks have demonstrated to me that I am highly addicted to the unhealthy choices I continue to make. I know the key to overcoming the health issues that I am facing is to adapt to and live a much healthier lifestyle.

Since the first 2 weeks of deciding to record videos documenting the ways I have learned to eat healthier. Applying the knowledge of a short course over 5 years ago in nutrition, a vast read knowledge of how to choose macro eating over calorie reductions and starvation techniques, as well as the support many online resources I still end up resorting to the old unhealthy ways of eating. I find myself stuffing my face with things like pastries, cookies, chips and popcorn. The trips to A&W for the Beyond Meat burger and the cheating on no meat to eat charcuterie boards and parma on baguettes in Madeira, Portugal.

Charcuterie Board – Madeira, Portugal

I am a stress eater. Food is my go to comfort for all things in life except heartache. I refuse to be in a perpetual state of heartbreak just to lose weight and be healthy. Anytime I get stressed or feel good about life, which apparently is quite often because look where I am, I end up right back up close to 300lbs. Th trouble is this time I am also in the worst shape of my life. With past and present health issues most certainly caused by my die and health, you might think after several roller coaster rides around this weight loss thing I would get it by now. Except I don’t. If I did I would not be here, not writing this, hoping to somehow let it sink in.

Instead, yet again I feel the early sounds of defeat drumming in my head. I feel so close again to just accepting the defeat and accepting whatever outcomes accompany my change back to the past. The trouble is… I don’t want to. I want a healthy active stress free leaner life! So let’s turn it around. Every day can be a new beginning and a step forward. Even if you experience two steps backwards at times, there are moments to move forward.

When we returned back from Madeira, Portugal I noted that I had actually lost weight while traveling. Despite eating from a couple of junk food meccas and indulging in the meat products I was actually down 7lbs from my weigh in before leaving. After seeing this I took stock of what and how I ate during that time to see what the cause could have been to effect the loss despite bad habits creeping in. First, I was not fasting. Food was consumed between 10 am and 8pm. No window there. It was however limited to 3 meals a day, no snacking in between, no additional food outside breakfast lunch and dinner. Additionally, the food portions are not as huge. In north American culture, it appears as though the more you are given, the more you will eat. Portions were nearly perfect every time we ate.

Every morning I would start my day with the hotel free breakfast choices. this was eggs on toast with a small mango arugula salad. (I always left the mango to the side.

Hotel BreakfastEggs on toast with Arugula and Mango

We were also walking more. Daily average steps increased substantially during the time we were there when we were out exploring. Walking around the Funchal streets and down to the marina daily provided enough exercise to burn off some of the calories. In fact average steps per day increased over the previous month according to my apple health step counter.

How to translate travel eating into home eating?

Not going to lie, since being back I have been eating non-stop. Certain to gain back the weight I lost while traveling, my goal this week is to find the things that helped and optimize them into new habits.

The biggest difference noticed was that there was no snacking. No food in between meals meant calories were reduced. Even if it looked like I went over from the types of foods that were ate, at the end of the day, strictly eating 3 meals in an 10 hour period proved more effective than almost constant eating.
Conclusion: Fasting does not work if you are constantly grazing. Limiting meals to 3 times a day can actually help. That will be my challenge this week. Trying not to graze.

March 6, 2020
Time to Lose Weight & Be Fit

Fitness Nutrition

Written By Sam Martin

Over the years I have not been kind to myself. My story is not unique, there are so many people out there who have and still struggle with their own health and weight. Living a rollercoaster ride of weight loss and gain. I was a childhood athlete who grew up to be an adult obesity statistic.

At my highest I was 325lbs. That was the first time being overweight scared me. Having developed high blood pressure and Acid Reflux, the Dr and Nutritionist were straight up, LOSE WEIGHT! This was 2010. During the last 10 years I have been down to 247 lbs and up to as high as 290 recently.

In August of 2007 a move to LA weight management become uneasy. Despite gaining back 10 lbs I was confident I could continue the good health path. FAILED Again. An emotional eater, in 2008 my father passed away, I was living unhappily with a woman who was also overweight and I ate away the pain. We visited in Toronto in October 2010 to attend my best friends wedding. When looking at the picture it became strikingly clear that the problem had returned, BIG TIME. This is when I weighed in at over 325lbs. It was absolutely horrifying.

Returning to LA, determined to find a trainer and lick my obesity problem. I met Billie in November 2011 and honestly she was the perfect fit. With Billie’s guidance I was again on my quest to lose weight and be fit. Soon I became a beast in the gym and worked my way down to 255 lbs This was end of summer 2012. During that period I never gained any weight back, despite the heartache of now losing my mother.

December 2012 I returned again to Toronto for the holidays. I threw discipline out the window and… When my TN1 Visa was denied and the woman I was in love with seemed ok with me staying in Toronto for a bit, I settled in, back in the T Dot, back, seemingly happy, but not caring about myself again. I replaced workouts with binge eating, finally realized the great loss I had experienced plus, as much as I loved my friends here, I missed LA and this amazing woman I had fallen in love with. I blew all that happiness on Chips, dips and candy.

Soon everything and everyone was to blame for my misery. When the relationship started to go south, when the cold was unbearable, everything was an excuse to be unhappy and soon I found myself slowly gaining it back. Pants that were loose when I returned were now skin tight. T-Shirts not long enough to cover my huge belly and an HR woman who was frankly rude in her delivery but correct in how unkempt I looked. I did not care. I was depressed and for 2 more years I would suffer silently each night or every weekend with this… my comfort foods. Pure sugars and toxins.

The pattern dragged on bringing me back up to 287 by September 2014. Pretending I still loved my job, pretending I was happy in my life when the truth was I was completely unhealthy and a sedentary pile of processed junk food. (They say you are what you eat) It is no wonder I had gained all that weight back.

All that unhappiness took me to therapy. Like finding a trainer I did my research met a few people and found the person I felt I could share and be vulnerable enough to help heal the broken Sam. In a couple of months I was confident enough in myself to leave behind the job I was extremely unhappy at and start my own business. By the spring of 2015, the only issue I had not conquered was my weight. Finally happy again it was time to begin the arduous task of motivating myself to take action.

The Change Occured

July 1st 2015 I set a 3 month goal to see how I could do on my own, the only motivation… MY LIFE! I had to commit myself to the work necessary to change old habits into new. Adopt a healthy active lifestyle and treat my body like the temple it is. The first step to being completely happy with myself was in my own ability to love myself enough to take care of myself. As an overweight person I was not living the life authentic to to who I truly felt I was from the inside out.

The first 3 months were fantastic, I was confident I had made the important lifestyle changes necessary to achieve my goals. The trick about health is it is so easy to be overweight. Without even realizing it we are eating food that our bodies were not designed to process. I know McDonalds tastes good, I know a sweet sugary dessert will delight me in ways my endorphins can’t handle, I also know each time I choose to put that stuff into my body I am slowly killing myself. And I want to live.

Not only do I want to live, I want to pay it forward. I want to share with as many people as I can the importance of clean healthy living. I am going to open up my world to public judgement and put my results out there. I want people to see it does not take a Keto, South Beach, Atkins anything diet that restricts your calories or provides fake processed foods from a cardboard box to lose weight. I am going to share a real lifestyle change and choices, foods that heal, that work with our bodies. I will demonstrate that eating can be a delight without killing you.

But I Fell Off the Wagon

I own the mistakes I have made in the past and feel ready to make better choices again. I will say this many times. I know the struggle, it is not easy. I will make mistake, plateau, wonder what is working and what is not. I have a starting point, knowing what has worked in the past. I have an end point, goals, an ideal weight and determination.

Welcome to Sam’s journey! Choose to follow me, to praise me, to chastise me, I am prepared for it all. I am prepared to come out of lockdown changed

weightloss diet lose weight fitness weightloss journey

February 2, 2020