tag:blogger.com,1999:blog-47513142658800982692024-02-07T22:03:25.253-08:00VisVivafood fitness freshAnonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.comBlogger206125tag:blogger.com,1999:blog-4751314265880098269.post-12178975454765574552013-11-16T13:36:00.001-08:002013-11-16T13:46:42.693-08:0037 days into Topical Steroid Withdraw and 7 days on Elimination DietI stopped using all steroid creams on September 30, 2013 (37 days ago) to treat my nummular dermatitis (eczema). Nummular eczema occurs in localized, rounded (though not uniform) patches rather than distributed over large areas of skin.<br />
<br />
Before then, this was me:<br />
<br />
"I take 3 hot yoga classes a week, and 2 spinning classes (which include a massively awesome disco ball). I travel 3 days a week for work. I make all my husband's meals (breakfast, lunch, supper). I tidy the house, do the dishes (occasionally- bless that man's heart). I have a richness in friendship and a super fun social life. I'm independent, driven and really really happy!"<br />
<br />
And now...I can't do a lot of that. Because I'm healing from Topical Steroid Withdraw and I'm on an elimination diet.<br />
<br />
I no longer go to yoga. I no longer dance in spin class. I don't see my friends because getting dressed hurts. And I can't eat much because of my allergies. So yeah, I feel a little less like me. But I'm still driven, and happy!<br />
<br />
Topical Steroid Withdraw:<br />
<br />
Topical Steroid Withdraw is really well documented. And for any of you who have children on topical or other steroids for skin reasons, like eczema or rosacea...or who are using it yourselves - take a look at this:<br />
<br />
<a href="http://mototsugufukaya.blogspot.ca/">http://mototsugufukaya.blogspot.ca/</a> and<br />
<a href="http://www.reddit.com/r/TS_Withdrawal">http://www.reddit.com/r/TS_Withdrawal</a><br />
<br />
The skin gets addicted to steroids, and then the steroids start causing the skin condition. And then when I stopped using Steroids, my skin started kicking my ass. Hives, spreading of the eczema, worsening and enlarged areas of skin affected. Oh, and yeah I feel pretty unattractive with weeping, oozing red sores all over me.<br />
<br />
Exercise, or anything that creates heat in my body creates swelling and pain - worse than I've ever had before.<br />
<br />
Elimination Diet:<br />
<br />
I went to my doctor to help cure my eczema after stopping steroid creams. She did allergy testing- I'm allergic to:<br />
<br />
Casein (Dairy)<br />
Cow's milk<br />
Whey (Dairy)<br />
Banana<br />
Cranberry<br />
Pineapple<br />
Eggs<br />
Coffee<br />
Sugar Cane (wha?)<br />
Yeast<br />
Almond<br />
Hazelnut<br />
Peanut<br />
Sesame<br />
Soy<br />
Wheat<br />
Mushroom<br />
<br />
I've stopped eating all of this in the last week. The premise is that since my body reacts to these like they are toxins, when I stop eating them, my body can start healing rather than fighting toxins. My body has to clear out the steroid toxins in addition to any created by exposure to allergens like these.<br />
<br />
More about the detoxification process: <a href="http://eczema-natural-healing.com/eczema-healing.html">http://eczema-natural-healing.com/eczema-healing.html</a> (Find out why symptoms get worse during an elimination diet, and why that's a GOOD thing).<br />
<br />
All of the forums and blogs I've read recently have helped keep my spirits up. Here are a few:<br />
<a href="http://www.itsan.org/about_eczema_Letter_from_KP.html">http://www.itsan.org/about_eczema_Letter_from_KP.html</a><br />
<a href="http://www.xtosis.com/chapter13.htm">http://www.xtosis.com/chapter13.htm</a><br />
<a href="http://antisteroid.wordpress.com/about/">http://antisteroid.wordpress.com/about/</a><br />
<a href="http://oregene92.wordpress.com/">http://oregene92.wordpress.com/</a><br />
<a href="http://topicalsteroidwithdrawal.blogspot.ca/">http://topicalsteroidwithdrawal.blogspot.ca/</a><br />
<br />
<br />
They all mention how encouraging a picture journal can be. So fearlessly, here are a few photos of my skin today (about a month into Topical Steroid Withdraw (TSW) and 1 week into the elimination diet.) It's progressively worse since stopping steroids, and even worse since the elimination diet started.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiarg5hLIJjc4u26cb81cvJsI5X6CiHub_BED7bdnxjhhF-vqSuYjcRA7yWAGB3vUEXnvapNn1FbncDi1QSsK1MbPK_Nyn7f8ufmpy26sw-oLZWjM0qMkTwgiFjqZKD_PzPg59KfVvTYMp-/s1600/IMG_20131116_121512.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiarg5hLIJjc4u26cb81cvJsI5X6CiHub_BED7bdnxjhhF-vqSuYjcRA7yWAGB3vUEXnvapNn1FbncDi1QSsK1MbPK_Nyn7f8ufmpy26sw-oLZWjM0qMkTwgiFjqZKD_PzPg59KfVvTYMp-/s320/IMG_20131116_121512.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Right elbow</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9xMRNHc1wHA6TDWnpQZYzBxvhkSU8dtbKSY7MzeLk9Olo4XgLVWHDbAcEFnfvLLbdTi5cZ1tToQqirQOYv5RJwHDqwj_-lqmgO3ALCf2UoUvhE7iRcbenPFdCh8AzvQOZo1ZbOyXmAL7C/s1600/IMG_20131116_121456.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9xMRNHc1wHA6TDWnpQZYzBxvhkSU8dtbKSY7MzeLk9Olo4XgLVWHDbAcEFnfvLLbdTi5cZ1tToQqirQOYv5RJwHDqwj_-lqmgO3ALCf2UoUvhE7iRcbenPFdCh8AzvQOZo1ZbOyXmAL7C/s320/IMG_20131116_121456.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Left elbow</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfoUB3ZmpSa8Cp-MMhOsHUG2x3VPxigB9Ts6D5TQEKz9UCFuqbla6MRwslIo1PVNsOauvHu95vMYndeNgROS-vcEh12NmfA3eoYhIBIyoAgev6gSSPA35QRDfknCcYjobiRlc_lHDAMtQa/s1600/IMG_20131116_113034.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfoUB3ZmpSa8Cp-MMhOsHUG2x3VPxigB9Ts6D5TQEKz9UCFuqbla6MRwslIo1PVNsOauvHu95vMYndeNgROS-vcEh12NmfA3eoYhIBIyoAgev6gSSPA35QRDfknCcYjobiRlc_lHDAMtQa/s320/IMG_20131116_113034.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Right leg</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsG4MohFUE-dUQ07izTUjDj5naKhkjNlz4fdBQWkeWyf66k40QGgRzhH8-hmml3hI38RquOg6UAE-PjpvJ5CvHQSsNQd148O3t1VzmjU7lvvIHFjylyGMtT_N_4sRUolv2LoqR0uP8fwus/s1600/IMG_20131116_123246.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsG4MohFUE-dUQ07izTUjDj5naKhkjNlz4fdBQWkeWyf66k40QGgRzhH8-hmml3hI38RquOg6UAE-PjpvJ5CvHQSsNQd148O3t1VzmjU7lvvIHFjylyGMtT_N_4sRUolv2LoqR0uP8fwus/s320/IMG_20131116_123246.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Right hip - the orange is an iodine cream I use to keep infection at bay</td></tr>
</tbody></table>
<br />
Other affected areas: Neck, back, armpits<br />
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Since stopping steroid creams entirely on September 31, 2013 (currently on day 37 or about 1 month) my quality of life has gone down considerably- exercise used to be my #1 stress relief and social outlet. Self-esteem drops when you feel like you look like Frankenstein's monster (oh I know that's not fair, the poor monster was so misunderstood and lonely).<br />
<br />
So what? It's temporary!<br />
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I have amazing support at home, I am strong in spirit- and am relentlessly optimistic. Positivity will always create a better environment - at work or at home to heal in. I am healing. I am going to be a better, healthier, stronger person after all this. And in the meantime, put on some comfy cotton clothes, get the rest my body is telling me it needs and look on the sunny side of life.<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-39264240857121326272011-04-26T20:30:00.000-07:002011-04-26T20:30:01.122-07:00Weekly TrainingThe spreadsheet in <a href="http://visviva1.blogspot.com/2011/04/new-tracking-spreadsheet.html">the New Tracking Spreadsheet post</a> outlines calories burned in each activity, for each day of the week. When I made that spreadsheet, this is what I envisioned for those activities:<table border="2"><tbody><br /><tr> <td>Monday</td><td>Off (recovery from Sunday workout!)</td> </tr><br /><tr> <td>Tuesday</td><td>45min Treadmill, including 15min upper body weights</td> </tr><br /><tr> <td>Wednesday</td><td>20min 30 Day Shred (maybe Level 3?)</td> </tr><br /><tr> <td>Thursday</td><td>45min Treadmill</td> </tr><br /><tr> <td>Friday</td><td>75min Vinyasa Flow (Hot!) with my fave teacher, Tracy Mann at <a href="http://http//www.hotyogaon17th.com/">Hot Yoga on 17th!</a></td> </tr><br /><tr> <td>Saturday</td><td>45 Treadmill (recovery from bday party I'm throwing for husband Friday night)</td> </tr><br /><tr> <td>Sunday</td><td>40min hard workout video, maybe <a href="http://http//www.amazon.ca/Womens-Health-Ultimate-Fat-B/dp/B000SM6FIG/ref=sr_1_1?ie=UTF8&qid=1303840393&sr=8-1">Amy Dixon</a>'s (she's tough!)</td> </tr><br /></tbody></table>Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com2tag:blogger.com,1999:blog-4751314265880098269.post-13351938910059876212011-04-26T16:30:00.000-07:002011-04-26T16:30:00.652-07:00Focus on SaladSalads are a gift from the planet- there's no denying that the bounty of the earth is best displayed in a big color-filled bowl of veggies, lean protein and quality carbohydrates. So how do we do them right? Especially since we can't subsist on iceberg lettuce (not the best nutritional variety) alone, and restaurant salads are now so packed with junk<a href="http://consumerist.com/2007/05/the-myth-of-salads-why-why-fast-food-salads-arent-necessarily-going-to-help-you-lose-weight.html"> it is better to have a hamburger</a>!<br />So here's the perfect formula for a healthy salad that will propel you towards better health, without the crap.<br />1. <a href="http://www.brighthub.com/health/diet-nutrition/articles/47200.aspx">Start with the darkest greens</a> you can find to maximize the nutrient value of your salad- most of the time that's spinach. But don't get hung up on it- pick whatever green base you like. You won't eat it if you start with a foundation you don't like. Greens are important for volume-and reduce the chance that you'll fill your salad bowl with junk.<br />2. <a href="http://www.worldchiropracticalliance.org/tcj/2006/sep/l.htm">Add some moisture</a>- in the form of vegetables, or non-sweet fruits like peppers, cucumbers and tomatoes. Want that glowy skin? Hydrate, hydrate, hydrate. These make your salad more colorful, and therefore nutritious and interesting- and help create that glow you can show off. Go crazy- add as much as you want to. Waterous (is that a word) vegetables also help keep you full.<br />3. Pitch in some protein using lean options like a combination of rice & beans (my fave!), your favorite chicken recipe (try my <a href="http://visviva1.blogspot.com/2008/07/diet-coke-marinated-chicken-breasts.html">diet coke chicken recipe</a>), tenderloin, tofu, tempeh or fish. Keep it to a half (1/2) a cup, or 3 oz if you are weighing the protein. Is it redundant if I mention this should not be breaded, nor fried, nor fatty options? You all know that.<br />4. <a href="http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/">Get fat</a> in there too. And I'm not kidding. I love adding 1/2 an avocado to my salads either cubed, or on the side to spoon out. Other options can be the dressing you use.<br />5. <a href="http://culinaryarts.about.com/od/oilvinegardressings/qt/vinaigrette.htm">Dress it</a> with only the highest quality olive oil (best taste) with lemon juice and best-quality balsamic vinaigrette. It's the simplest, and best choice for bringing out the natural greatness already in your bowl. Just for kicks, try reading the label of most grocery-store dressings- I bet you can't pronounce or spell in a bee most of the ingredients. That means- don't you put it in your mouth.<br />6. Lastly, add your pizazz, your flair, your style in a tasteful way. Keep additions like dried fruit and nuts to very small proportions and never candied options. They are there to add crunch and interest- so don't forget them. Just don't blow your bowl of goodness with over-using complimentary additions. I use 1 Tbsp of sesame seeds or hemp hearts, or 2 Tbsp of pumpkin or sunflower seeds, raw and un-salted and un-sweetened. Try fresh fruit options instead of dried ones to add to the moisture content instead of dried options.Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-84492632855564558412011-04-26T10:33:00.000-07:002011-04-26T10:58:47.086-07:00New Tracking Spreadsheet<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggrLZLP0Sfxg3A5K7Iml41NyxlTeekZiRrQ_xmRVzrCI3YJRe0qq01aRa1uEjP7L6-NYqsyxEHi3WKEcLBQ1-U0zffUoOoxo2X3bOoyNA-rdZS6YYmv3eg3QsJidu0Mg4p6zTMNf9xipZS/s1600/2011AprJournalDoc.bmp"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 275px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggrLZLP0Sfxg3A5K7Iml41NyxlTeekZiRrQ_xmRVzrCI3YJRe0qq01aRa1uEjP7L6-NYqsyxEHi3WKEcLBQ1-U0zffUoOoxo2X3bOoyNA-rdZS6YYmv3eg3QsJidu0Mg4p6zTMNf9xipZS/s400/2011AprJournalDoc.bmp" alt="" id="BLOGGER_PHOTO_ID_5599948172703060274" border="0" /></a>What do you think? I'm going to see if numbers actually do help keep me moving. You can see I'm also tracking rest (yes/no) to make sure I'm incorporating that oh-so-important aspect to health.Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-75079812797798485072010-05-05T13:59:00.001-07:002010-05-05T14:12:37.533-07:00At Work Meals-How To<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjetywjpV3YnqFvqBTOz4GSEC_hoNFmHOweukXznHX6e9ovnFj4IM6r1cu_wB-rQoyj8rEU4XpCPLm2GPU4kBdUx2bp3LLqq3FTjIDoO9z484WDR2R9csU2mPtUCNXJE4-9uq-rrRjSQ_5Q/s1600/IMG00095-20100426-0728.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjetywjpV3YnqFvqBTOz4GSEC_hoNFmHOweukXznHX6e9ovnFj4IM6r1cu_wB-rQoyj8rEU4XpCPLm2GPU4kBdUx2bp3LLqq3FTjIDoO9z484WDR2R9csU2mPtUCNXJE4-9uq-rrRjSQ_5Q/s200/IMG00095-20100426-0728.jpg" alt="" id="BLOGGER_PHOTO_ID_5467893687443621762" border="0" /></a>It's not easy packing your daily meals and snacks to work, to play, or on a road trip. A little planning and you'll find great success in your meals- committing even 1 hour on the weekend to some prep for the week will make your goals attainable. Here's a glimpse into how I use preparation on the weekend to create easy meals during the week.<br />1. Once home from the grocery store, <span style="font-weight: bold;">immediately wash and cut your vegetables</span>, and store. Then <span style="font-weight: bold;">make a batch of hummus</span> for the week. I divide the hummus into individual containers as I need it.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZppuMXpcJkn1GZjW3nR8g12ptGnnlbMBsbewkck1s987M51kOrRU3Ag7WyyP7xhxW-c3O1MFvyCJr-eXksDPbPUZTTGDfdB2wQ0sBluJf2Cw-7mcHH__zbtmm_nTYkYJTyjD03N6tZtoQ/s1600/IMG00096-20100426-0730.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZppuMXpcJkn1GZjW3nR8g12ptGnnlbMBsbewkck1s987M51kOrRU3Ag7WyyP7xhxW-c3O1MFvyCJr-eXksDPbPUZTTGDfdB2wQ0sBluJf2Cw-7mcHH__zbtmm_nTYkYJTyjD03N6tZtoQ/s200/IMG00096-20100426-0730.jpg" alt="" id="BLOGGER_PHOTO_ID_5467894283013737874" border="0" /></a><br />2. Next, just <span style="font-weight: bold;">mix a bunch up into take-away containers</span> for a couple days at a time. Here I've created two days' worth of veggie sticks to go. When they run out, I'll head back to my veg stash to make more. Also, the <span style="font-weight: bold;">pre-cut and washed veg can be chopped for evening salads</span>!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKe8hbCMqZT0pOoUUbHsdlgL5ioWczScEdVSuMObSSkXSIspUkksTCdY_0tQvK8qutt7ohw4ejFnnsVHl3PE-jXRF0OPcdP_TWQFhG3cVHRgSbz7U4yA_KNqF4LCHaZ45jcrmXCmSOK3lG/s1600/IMG00097-20100426-0731.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKe8hbCMqZT0pOoUUbHsdlgL5ioWczScEdVSuMObSSkXSIspUkksTCdY_0tQvK8qutt7ohw4ejFnnsVHl3PE-jXRF0OPcdP_TWQFhG3cVHRgSbz7U4yA_KNqF4LCHaZ45jcrmXCmSOK3lG/s200/IMG00097-20100426-0731.jpg" alt="" id="BLOGGER_PHOTO_ID_5467895220819767666" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjUtRizDJ8Hufvt1oD1iLYcBLg9HkP_B6LbY7RT3EI-c4-it5CVWU7ugGj064SZvN7D1dndntQMqwvbfekQozLRGXejzfJkscLq90p3HMdu3j7fBllmZV1_y-0vcN__6f_FoPlA9PAKy2e/s1600/IMG00098-20100426-0733.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjUtRizDJ8Hufvt1oD1iLYcBLg9HkP_B6LbY7RT3EI-c4-it5CVWU7ugGj064SZvN7D1dndntQMqwvbfekQozLRGXejzfJkscLq90p3HMdu3j7fBllmZV1_y-0vcN__6f_FoPlA9PAKy2e/s200/IMG00098-20100426-0733.jpg" alt="" id="BLOGGER_PHOTO_ID_5467895604649724978" border="0" /></a>3. Lunch right now is a salad. So I <span style="font-weight: bold;">create a protein combo on the weekend with a pot of rice, and some beans</span>. This week I mixed them with Jalepeno peppers and some corn for the 'meat' of the salad for the entire week.<br />4.<span style="font-weight: bold;">Thrown over some spinach</span>, that concoction becomes my lunch for the day.<br />5. Then it's onto my morning snack- my beloved hot cereal, either oats or creamy rice. <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibopZOmCJvOSIi6hBlvBNqvJwFMBkhogaRJixDAk52lQIoJZpsxllZ3vM45ULahMshW2ovcvrbniivBYBsZKG0x1Wiu8V7rkFBNFJH2JExbPMZKlspuIOEiJeUhF0te9FcCcd-K4NvdH_D/s1600/IMG00099-20100426-0744.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibopZOmCJvOSIi6hBlvBNqvJwFMBkhogaRJixDAk52lQIoJZpsxllZ3vM45ULahMshW2ovcvrbniivBYBsZKG0x1Wiu8V7rkFBNFJH2JExbPMZKlspuIOEiJeUhF0te9FcCcd-K4NvdH_D/s200/IMG00099-20100426-0744.jpg" alt="" id="BLOGGER_PHOTO_ID_5467895802457306514" border="0" /></a><span style="font-weight: bold;">Every other day I make a pot of 2 servings</span>, and divvy it up into two containers.<br />And that's it. I <span style="font-weight: bold;">throw some Vega into a bottle</span> every morning, and add it all together for my day's worth of healthy, whole foods. Wherever I go, my lunch bag goes with me.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1dzM3Z3B960DKIJzpE8_lkaf-e1sZ5pqYPplOZ1-3XTKfSDRI1XDKQVEMs4aRYv5oX03hFMRMl0Tsw1pT6IOG0-0M6NubL9n3ePNQNBsWEsEdVtL4Zk-eHc9jQSeSw1wfYcqYZYUbiZ9x/s1600/IMG00100-20100426-0747.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1dzM3Z3B960DKIJzpE8_lkaf-e1sZ5pqYPplOZ1-3XTKfSDRI1XDKQVEMs4aRYv5oX03hFMRMl0Tsw1pT6IOG0-0M6NubL9n3ePNQNBsWEsEdVtL4Zk-eHc9jQSeSw1wfYcqYZYUbiZ9x/s320/IMG00100-20100426-0747.jpg" alt="" id="BLOGGER_PHOTO_ID_5467896290483947074" border="0" /></a>Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-78887966446177679582010-05-02T08:36:00.000-07:002010-05-02T08:36:00.992-07:00Weekly NutritionSo this is again, pretty simple. I'll post again later today, showing the process of getting all this food ready for the week. It's easy to stick to a plan, when you prep ahead of time.<br /><br />Breakfast: Greenie Smoothie (includes big handfuls of spinach, 1c frozen berries, 1 frozen banana and water.) If I have a high-activity day then I add about 1/8c raw organic uncontaminated (gluten-free) oats or 1Tbsp <a href="http://www.manitobaharvest.com/nutrition/index.asp?itemID=172">hemp seeds</a>.<br />Mid-Morning: 1/2 c (measured raw) uncontaminated oats, or 1/8c (measured raw) creamy rice cereal. Cutting out the raisins this week- I tend to reduce sugar the week of my period to reduce carb cravings.<br />Lunch: 2/3c beans and rice mixture, 2c organic green leafy salad with oil and vinegar dressing<br />Mid-Afternoon: 2c raw vegetables (broccoli and carrots), and 1/2c hummus<br />Supper: Big Salad! with toppings like avocado and sunflower seeds<br />Post Work-out: 1/2 serving plain vega in waterAnonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-25285692402018843692010-05-01T08:44:00.000-07:002010-05-01T18:45:27.587-07:00Weekly TrainingMonday: 30 min plyometrics, 30 min elliptical<br />Tuesday: 30 min incline treadmill walk<br />Wednesday: 30 min day shred level 1, 30 elliptical<br />Thursday: 30 min heart opening flow<br />Friday: 30 min heart opening yoga, 30 min bike<br />Saturday: Moksha yoga<br />Sunday: OFF<br />I was super low in iron this week- and therefore super low in energy. Gotta get nutrition in, or I can't get my workouts in.Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-14145237054819292332010-04-25T12:34:00.000-07:002010-04-25T12:34:00.718-07:00Weekly Training<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtcINDn-XewJjMP68yYimCUKLRhYs_GYPBS_MTfrhAELafjh_OvJfEIXYGW8xReH-gAsgWSgMSLAjySbbSBoACuXPYjVaonl_JjLQ7RwSPrj_ucpQhBjaojXP50sIuue7LTLIe1UhXbDLV/s1600/IMG00090-20100421-1153.jpg"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtcINDn-XewJjMP68yYimCUKLRhYs_GYPBS_MTfrhAELafjh_OvJfEIXYGW8xReH-gAsgWSgMSLAjySbbSBoACuXPYjVaonl_JjLQ7RwSPrj_ucpQhBjaojXP50sIuue7LTLIe1UhXbDLV/s400/IMG00090-20100421-1153.jpg" alt="" id="BLOGGER_PHOTO_ID_5464097741789979730" border="0" /></a>Squeeking in as much activity as I can get- I knew it would be a wild week, with my days starting with meetings as early as 7am (yes, full skirt, hose and heels meeting at 7am across the city), out of town client trips and a trade fair. I put all of my workouts in my calendar every Sunday, so I prepped last week. But I over-estimated my body's capacity for activity during such a stressful week and flexed a lot on my activity level to allow for rest:<br /><span style="font-weight: bold;">Monday</span>-30 min elliptical, 20 min plyo<br /><span style="font-weight: bold;">Tuesday</span>- 30 min yoga<br /><span style="font-weight: bold;">Wednesday</span>-30min yoga, Run outside 31 min (4.5km) <span style="font-size:78%;">see the picture</span><br /><span style="font-weight: bold;">Thursday</span>-looooong bike ride (15km)<br /><span style="font-weight: bold;">Friday</span>- 75 min Baptiste Vinyasa Flow (hot yoga)<br /><span style="font-weight: bold;">Saturday</span>-Off<br /><span style="font-weight: bold;">Sunday</span>- Off<br />My Wednesday run was to be the beginning of my outdoor running club at work- I've enlisted 3 other runners who want to workout with me at lunch hours- and they all 'forgot' their workout gear the first run- didn't stop me from getting out. I just got to map our first run for us, hopefully coming up this next week.<br /><br />Now I'm off to put my workouts for my upcoming week into my calendar. Are you prepped for your week?Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-72263864555403563082010-04-24T12:40:00.000-07:002010-04-25T08:35:08.129-07:00Weekly Nutrition: On my Feet<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9OAQ2hwCUDBEVYGAsp-qZxQsl-CEZdj0QwFQoYmLMq2w7tUAfswLUdJENb0d_7QZ2GtFT6FBvLorK2n_AgeHP-_8oz-YKZdtvrPBMjpWUghtUP0aL_yVhRVauZt_rLGr6d-y3FvuhJqoI/s1600/IMG00089-20100421-0646.jpg"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9OAQ2hwCUDBEVYGAsp-qZxQsl-CEZdj0QwFQoYmLMq2w7tUAfswLUdJENb0d_7QZ2GtFT6FBvLorK2n_AgeHP-_8oz-YKZdtvrPBMjpWUghtUP0aL_yVhRVauZt_rLGr6d-y3FvuhJqoI/s200/IMG00089-20100421-0646.jpg" alt="" id="BLOGGER_PHOTO_ID_5464093189934999890" border="0" /></a><a href="http://www.thatsfit.ca/2010/04/15/lemon-water-to-start-your-day-healthy-coffee-alternative/">Prepare your stomach and digestive tract</a> for the day- start it with a room-temperature glass of water, with 1/2 lemon squeezed into it. I do it every morning and have had great results. (My husband loves it too, calling it 'lemonade'). He doesn't know it's good for him...heehee<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_R9ieLTYU45p08UdrLUZ4ZrCjXiOypPU_HOBEGz39k5-102m3K1F8z-RBb-2WxBBF1H4pdkF2gEGcnl06Xe8mXBlQes8Cd6jaagULDdCK1Ul_tO9WvKjn2quGbnxNjDzFhbR5niaGmoUC/s1600/IMG00092-20100422-0602.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_R9ieLTYU45p08UdrLUZ4ZrCjXiOypPU_HOBEGz39k5-102m3K1F8z-RBb-2WxBBF1H4pdkF2gEGcnl06Xe8mXBlQes8Cd6jaagULDdCK1Ul_tO9WvKjn2quGbnxNjDzFhbR5niaGmoUC/s320/IMG00092-20100422-0602.jpg" alt="" id="BLOGGER_PHOTO_ID_5464094737062524434" border="0" /></a>Then onto my daily routine of goods:<br /><span style="font-weight: bold;">Breakfast</span>- Greenie Smoothie (so easy to put together in a rush)<br /><span style="font-weight: bold;">Mid-morning</span>- More Greenie Smoothie (in my new Pure canteen) or a fresh apple and about 20 almonds.<br /><span style="font-weight: bold;">Lunch</span>-Salad, or raw vegetables with hummus.<br /><span style="font-weight: bold;">Mid-afternoon</span>- fresh fruit and vegetables<br /><span style="font-weight: bold;">Supper</span>-Salad!<br /><span style="font-weight: bold;">Post Work-out</span>- Vega<br />Very tricky week to get everything in- my meal times correspond to a client trip out of town, working a trade fair all day and other meetings. So it's convenience food, or food I can eat on my feet quickly, or in my car safely. None of those are any of the <a href="http://articles.moneycentral.msn.com/Insurance/InsureYourCar/10-worst-foods-to-eat-while-driving.aspx?page=2">Top Ten Foods that Cause Car Accidents (MSN, 2010</a>).Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com1tag:blogger.com,1999:blog-4751314265880098269.post-41739327299754292112010-04-18T11:22:00.000-07:002010-04-18T12:23:23.049-07:00Weekly Training<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwAvo8JR7-aLZPaGlJvWXRNNkYUW7CiBZSn5wqtI-ngsP84owkPoAlgqPJ2t2M4k2pe0X96K00hEHJO_OtDjiPuY4CtTv3lq4UUniFE5q8fXTjR9RVEVzu8PEa6k2xG0gkZG69pYlULUCT/s1600/IMG00087-20100418-1251.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwAvo8JR7-aLZPaGlJvWXRNNkYUW7CiBZSn5wqtI-ngsP84owkPoAlgqPJ2t2M4k2pe0X96K00hEHJO_OtDjiPuY4CtTv3lq4UUniFE5q8fXTjR9RVEVzu8PEa6k2xG0gkZG69pYlULUCT/s200/IMG00087-20100418-1251.jpg" alt="" id="BLOGGER_PHOTO_ID_5461558532749143954" border="0" /></a>Monday: 30 min <a href="http://www.yogadownload.com/OurClasses/OurClassDisplay/tabid/183/prodid/136/default.aspx">Heart Opening yoga flow</a>, 20 min treadmill incline walk, 15 min bike sprints<br />Tuesday: Level 2 30 Day Shred (Jillian Michaels DVD) , 20 walk, 20 elliptical<br />Wednesday: OFF<br />Thursday: 30 min <a href="http://www.yogadownload.com/OurClasses/OurClassDisplay/tabid/183/prodid/146/default.aspx">Hip Opening Yoga</a>, 20 treadmill incline walk, 15 min bike<br />Friday: 35min treadmill incline walk, Level 3 30 Day Shred (Jillian Michaels DVD)<br />Saturday: Light, 3km bike ride with T. 1 small incine. about 25 min.<br />Sunday: Bike adventure (12.33km in 49:56min)<br />A balanced week, I took 2 days off training, forgoing my usual Saturday Moksha Yoga class (75min, hot) because I hadn't slept more than 6 hours a night any night this week. I was irritable and grouchy and needed rest. And besides we picked up our bikes from <a href="http://www.purecycle.ca/">Pure Cycle</a> that afternoon and got to take our first ride!<br />This morning I was so excited to hop on and explore. Specifically, I wanted to begin mapping my neighborhood, and all the places I want to bike to. The first one being my workplace. Too bad it figures out to be about a 11.1km one-way trip, with a coulee in between. I went halfway then turned home- didn't want the shame of calling T to come get me once I got there, since I don't think I had it in me to do all 22.2km today. Maybe next week? Mwahahahahaha...so stoked to do it one day though.<br /><br />What goals have you set for yourself this summer? If you haven't yet, it may be a better time to than New Years since you have the support of the sunshine and fresh air.Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-17553767547931278212010-04-17T11:19:00.000-07:002010-04-18T12:33:43.637-07:00Weekly Nutrition<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS-yw5xKIem4kzaQriTZpj_nOkW61CVZF6kZiRGR8VrkwfF2qdQqQKWdXS3pB-o1lknWTQmCea2eCulVfODwpgCc1nRY4nGcMO3ejbKJWZirOqttlIySxUSc5uk_4mehmcF4EnVxGEbN5r/s1600/IMG00085-20100418-0954.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS-yw5xKIem4kzaQriTZpj_nOkW61CVZF6kZiRGR8VrkwfF2qdQqQKWdXS3pB-o1lknWTQmCea2eCulVfODwpgCc1nRY4nGcMO3ejbKJWZirOqttlIySxUSc5uk_4mehmcF4EnVxGEbN5r/s200/IMG00085-20100418-0954.jpg" alt="" id="BLOGGER_PHOTO_ID_5461561366830324274" border="0" /></a>This is a treat I had this morning, half a gluten free bagel with yogurt-cheese sweetened with agave nectar and cinnamon. The recipe for that is on it's way!<br />But my week broke down into this daily:<br />Breakfast: Greenie Smoothie (spinach, frozen berries, banana, water)<br />Mid-Morning: 1/2c oats, raisins<br />Lunch: Salad, 1/2c rice and beans<br />Mid-Afternoon: 2c raw vegetables (mostly broccoli and carrots) and hummus (less than 1/4c)<br />Supper: Big Salad! (includes 1/2 avocado, sunflower seeds, spinach, lettuce and other random veg)<br />Post-Workout (usually after my second workout at 1030am)- 1/2 serving Vega Whole Health Optimizer plain flavour.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoHL0bqovZ6Kf323mZ5otPpODybh7lw6cGiFKaWHW2socFHd-uoPyMGXTzS_PT7nsk96yk-_2gYA0ABbq1rGH9HxDDxTLKJQeV01sbianUn2U4DmQt0xDBfSYdg-2hEmY-d-B0etAKrZdm/s1600/IMG00084-20100417-1250.jpg"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoHL0bqovZ6Kf323mZ5otPpODybh7lw6cGiFKaWHW2socFHd-uoPyMGXTzS_PT7nsk96yk-_2gYA0ABbq1rGH9HxDDxTLKJQeV01sbianUn2U4DmQt0xDBfSYdg-2hEmY-d-B0etAKrZdm/s200/IMG00084-20100417-1250.jpg" alt="" id="BLOGGER_PHOTO_ID_5461561966249386498" border="0" /></a><br />Saturday's I've noticed I eat a little differently because of the convinience of being close to my kitchen and all my fresh vegetables. It's not a 'cheat day', but it is a 'flex day'- straying slightly from my 'plan' you can see above, but adhering to the core of my philosophy on food- fun and fresh! So here is another example of a sampling platter I made for myself yesterday. And, it was my first patio meal of the year! Hurrah!<br />On the plate is an assortment of veggies, some fresh grapes, gluten-free seed crackers and hummus. Accompanied by 0 calorie (my vice, diet drinks) black cherry soda water, Body+Soul and Clean Eating mags...and SUNSHINE! Sun makes everything taste better.Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-87153168588867023762010-04-12T11:27:00.000-07:002010-04-12T11:19:24.081-07:00Weekly TrainingMonday: 45min Ultimate Fat Burn DVD<br />Tuesday: 60 Hot Power Fusion Yoga<br />Wednesday: 1h yoga sculpt class<br />Thursday: <a href="http://visviva1.blogspot.com/2010/04/fresh-workout-25-min-am-plyos.html">25 min plyo's</a>, 20 min elliptical hill, 15 min treadmill incline walk<br />Friday: 30 min sun salutations (vigorous vinyasa), 20min elliptical hills, 15 bike intervals<br />Saturday: hot yoga class?<br />Sunday: Level 1 30 Day Shred (Jillian Michaels DVD)Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-44757001241847435882010-04-12T10:30:00.000-07:002010-04-12T11:18:16.796-07:00Weekly NutritionLast week I was still lovin' the green movement so here goes:<br /><br />Breakfast: 1 <a href="http://visviva1.blogspot.com/2010/04/breakfast.html">Green Monster</a> (Banana, berries, spinach, water)<br />Mid-morning: 1/2c oatmeal with raisins<br />Lunch: Salad, 1/2c beans and rice<br />Mid-afternoon: raw veg sticks and hummus<br />Supper: Big salad<br />Post work-out: 1 scoop Vega Whole Health Optimizer (plain)<br />I had pancakes on Sunday, and made some <a href="http://www.eatcleandiet.com/the_kitchen_table/photo/photo.aspx?id=316">almond butter cookies</a> that night and had a few as my treat for the week.<br /><br />This week upcoming is going to be awesome- I'm hosting a huge event on Wednesday for work, and won't get much time for snacking healthly or drinking my water, but I'm determined to do it. Plan plan ahead.Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-43647015954649691192010-04-10T09:55:00.000-07:002010-04-10T10:05:17.017-07:00Post-Yoga Snack<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwtoX-AaOSQ7tTeyaYj1fst6oiacnqSXEnDGJV3BoGTOis4PyIeP2LBj7P5tJ_Aj8oOX4NLM0SbhAQcqB6G_Hz55vWfSbseLcUM5kLy5mpLulW-4cuAAkxQZihKVVTYRKYZRUfwZc8sy0m/s1600/IMG00079-20100410-1028.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwtoX-AaOSQ7tTeyaYj1fst6oiacnqSXEnDGJV3BoGTOis4PyIeP2LBj7P5tJ_Aj8oOX4NLM0SbhAQcqB6G_Hz55vWfSbseLcUM5kLy5mpLulW-4cuAAkxQZihKVVTYRKYZRUfwZc8sy0m/s200/IMG00079-20100410-1028.jpg" alt="" id="BLOGGER_PHOTO_ID_5458554010278157970" border="0" /></a>After a nice long cool shower, I refueled after my <a href="http://www.hotyogaon17th.com/">Moksha Yoga </a>class at my absolute favorite studio in Calgary, with this. A nice little snacking plate. I love finger food- I think it's a throwback to the sports parties my awesome Dad used to throw when we were kids. We'd get little plates and get to fill them up with all sorts of nibblies. This reminds me of those days.<br />Fuel for my body included 1 large (and I mean HUGE) ambrosia apple (BC! Go British Columbia fruit!), about 10 unsalted almonds, 1 sunflower butter corn cake sandwich (about 1/2 Tbsp sun butter) and 1 corn cake smeared with 1/2 tsp of coconut butter (a fave pick from <a href="http://www.blushlane.com/">Blush Lane Organics </a>I'll review later this week). Alongside you can see my huge mason jar with water to rehydrate. Fresh food, combining protein, fat and carbs.<br />For more ideas on nourishing yourself post-yoga, in an intentional way (to carry on the yoga-bliss) then check out <a href="http://www.yogabear.org/profiles/blogs/best-snacks-for-after-your">this post by Yoga Bear</a>.<br />Lovin' this day. How is yours going?Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-62749264346776669482010-04-10T06:27:00.000-07:002010-04-10T10:06:30.032-07:00Almond Breeze- a Tall Girl Now<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH5QCb__Q5JQJWZrZEA8XPqdm_VFSlX5dcWWynXQ0_pXyrYmVrROzzdLaLOUQJcjnpYTOHPdA7brzfMmJLflJHsc4suWjq3rvO6Q1jlZTT0zcqnTzraoy4FkBNtHAmk-geYWGVhr7pXy61/s1600/IMG00077-20100410-0721.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH5QCb__Q5JQJWZrZEA8XPqdm_VFSlX5dcWWynXQ0_pXyrYmVrROzzdLaLOUQJcjnpYTOHPdA7brzfMmJLflJHsc4suWjq3rvO6Q1jlZTT0zcqnTzraoy4FkBNtHAmk-geYWGVhr7pXy61/s200/IMG00077-20100410-0721.jpg" alt="" id="BLOGGER_PHOTO_ID_5458500334973893154" border="0" /></a>Look at her! Isn't she gorgeous? That carton of unsweetened, original Almond Breeze is almost 2L! It was by far my best find at <a href="http://www.planetorganic.ca/">Planet Organic</a> this week. Normally I breeze through 2 of their smaller cartons in no time, so this is going to be rich. Thanks Almond Breeze for reducing packaging and delivering a consumer (and I mean frequent consumer) friendly size.<br />Beside that tall girl is the <a href="http://greenmonstermovement.com/">Green Monster</a> I whipped up for breakfast on my way to <a href="http://www.mokshayoga.ca/">Moksha Yoga</a> (75 min class this am).<br />It contained:<br />-1/2c Unsweetened Original Almond Breeze<br />-1 medium banana<br />-1/2c frozen blueberries<br />-1/2 scoop of Vega Whole Food Optimizer (for the energy of the added maca)<br />-2 handfuls of spinach<br />-1 Tbsp agave<br />-dash of cinnamon<br />-dash of vanilla<br />This one tasted a lot like I had added the Vanilla Chai Vega, rather than the unflavoured. I like that I can mix and match taste any day with an unflavoured powder.<br />Off to burn burn burn in hot Moksha Yoga classAnonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-20516551246415841352010-04-09T10:03:00.000-07:002010-04-09T10:47:04.659-07:00Breakfast<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGYhdxslo_Y1oi0b-MgxkruvltXx1OnY5mDFVybUo6Oa_yGtq1OuhCcLe5LpaI4ECD5IMDb_qGcY92VPB45gBb0sGv-IxEPseHCmt1L6V_SwoyK2OuuBZWMS5WT1I47k1y_0X93miEdBcy/s1600/breakfast.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGYhdxslo_Y1oi0b-MgxkruvltXx1OnY5mDFVybUo6Oa_yGtq1OuhCcLe5LpaI4ECD5IMDb_qGcY92VPB45gBb0sGv-IxEPseHCmt1L6V_SwoyK2OuuBZWMS5WT1I47k1y_0X93miEdBcy/s200/breakfast.jpg" alt="" id="BLOGGER_PHOTO_ID_5458190455418687362" border="0" /></a><br />Hm...Still liking the smoothie for breakfast. Today's included<br />2 Tbsp hemp hearts<br />1 medium banana<br />2c spinach<br />2/3c frozen blueberries<br />water<br />almond milk (about 1/4c)<br /><br />What I love about these<a href="http://greenmonstermovement.com/"> Green Monsters</a> is that my stomach, and therefore my mind and body doesn't feel full and heavy after breakfast, but I know that I've had a lot of good dense nutrients to fill my mornings. Have you tried them yet?Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-6840431426429283072010-04-08T06:18:00.000-07:002010-04-08T17:32:07.545-07:00Fresh Workout: 25 min AM Plyo'sFelt like movin' this morning and was inspired to create my own little plyo based workout. So I busted out of bed this morning and just started kickin' my own butt doing the following. Try this out, or just start movin' your body to how it feels good.<br />Fresh Workout included-<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.fitjunkie.com/images/img_plyometrics.jpg"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 180px; height: 243px;" src="http://www.fitjunkie.com/images/img_plyometrics.jpg" alt="" border="0" /></a> (image from <a href="http://www.fitjunkie.com/plyometrics.php">www.fitjunkie.com</a>)<br />Arm circles<br />Jabs<br />Backwards lunges<br />Shoulder Circles<br />Pilates leg arrows<br />Standing side crunches<br />Knee ups<br />Boxer shuffle<br />Ballet arms<br />Side Kicks<br />Upper cuts<br />Skate side jumps<br />Squats<br />Up and Downs<br />Tri push ups<br />Back extensions<br />Shoulder presses<br />Mix it all up, do each for at least 30 seconds, repeat on other side if needed. Random, mix it up. Borrow from your fave DVD.Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-57991457209544412022010-04-06T10:04:00.000-07:002010-04-06T10:26:34.150-07:00Weekly Training-Managing GriefWhat does grief look like in your life? When imaging this post, I thought I could either post a picture of a big old bowl of ice cream and call it 'managing grief' or I could post a pic of my Garmin's screen of a kick-a@$ run and call it the same. That helped me choose- working out over pigging out. My Grandma's funeral was Sunday and I'm dealin' as best I can.<br />So here is how the last week broke down:<br />Monday: 30 min morning yoga, 35 min treadmill incline walk<br />Tuesday: 30 min yoga, 45 min run<br />Wednesday: 35min bike intervals<br />Thursday: OFF<br />Friday: 45min exercise DVD<br />Saturday: 7k run (outside! oh the sun is here)<br />Sunday: 3k walk (outside!)<br /><br />I had wanted to do a hot yoga class, but I couldn't fit it into my schedule. I'm a little erratic on what I do for workouts, but the most important thing is consistency. I'm out there everyday, getting moving. And that is health.Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-1754271321565215652010-03-24T09:28:00.000-07:002010-03-24T09:46:49.196-07:00A Little Raw Today: Greenie<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioAPTysHn3FaVHBrQeja-DwbhOG0BWBpcz7QyPY2Rk8gLU2gdnOyTPYpfJ5dGFNhTwwPn8tnOKh32Z1JKU9fWV2CtoDfJyPVZo-L_djMqm9fnPdXopv4C-LH5sDKea690HjTu3eMdRL4Mk/s1600/IMG00070-20100324-0658.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioAPTysHn3FaVHBrQeja-DwbhOG0BWBpcz7QyPY2Rk8gLU2gdnOyTPYpfJ5dGFNhTwwPn8tnOKh32Z1JKU9fWV2CtoDfJyPVZo-L_djMqm9fnPdXopv4C-LH5sDKea690HjTu3eMdRL4Mk/s200/IMG00070-20100324-0658.jpg" alt="" id="BLOGGER_PHOTO_ID_5452238461036261794" border="0" /></a>Here it is...my first <a href="http://greenmonstermovement.com/?cat=3">Green Monster</a>...<a href="http://ohsheglows.com/">Angela</a> is doing it, and so is <a href="http://www.katheats.com/spring-for-this/">Kath</a>...<br />This is part of my <a href="http://visviva1.blogspot.com/2010/03/weekly-nutrition-spring-changes.html">flirting</a> with a more raw food, and more vegan lifestyle.<br />It was hard to think about not diving into my favorite <a href="http://visviva1.blogspot.com/2010/01/week-4-meal-plan.html">egg white breakfast</a> this morning, but once I started assembling this monster, I got a little excited about it.<br />In the humble little blender this morning went<br />1. frozen strawberries (local, organic)<br />2. fresh spinach<br />3. almond milk (about 1/2c)<br />4. frozen banana<br />It made a huge amount, keeping me well satiated until my scheduled morning snack. It tasted good- believe me. No 'green' flavor at all. And I had BOUNDLESS energy this morning- whether that's because of an awesome sleep last night, 2 cups of coffee or this greenie I don't know (and don't want to perform isolated trials to figure it out). <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiti91l6V8RzPHZ6tfFtlvXKbaC3EP1yhia8pwXcsEsGwA48XmDEED-wCuXh8nDkp9BcxuJpwuCp5IFhgjnukA3k-h7KQ1eKxF03kkUzS9ZqtbjNmrV1_o4dsYbAsagKmLF8dvR8RhEt1gt/s1600/IMG00073-20100324-0705.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiti91l6V8RzPHZ6tfFtlvXKbaC3EP1yhia8pwXcsEsGwA48XmDEED-wCuXh8nDkp9BcxuJpwuCp5IFhgjnukA3k-h7KQ1eKxF03kkUzS9ZqtbjNmrV1_o4dsYbAsagKmLF8dvR8RhEt1gt/s200/IMG00073-20100324-0705.jpg" alt="" id="BLOGGER_PHOTO_ID_5452239358602470354" border="0" /></a><br />I'm waiting to see if the sugars (natural, but sugar none the less) will give me a headache later in the day as they have done before. So far so good though, and if this proves to be a cost effective and healthy alternative I may make these a staple in my meal plans.Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-24540050165165108172010-03-20T17:38:00.000-07:002010-03-20T17:53:33.685-07:00Weekly Nutrition: Spring changes<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjovqW7uN4PVS_rfBwIDGFQ1rr3J_Gw1H5RQb_cRPsVh8xItmLf5lZ814XKeHKXuEe0HdlMWkaDpA7dZZWhBe1lL-XmqohjTz9-WM4v-5Qh2iZjtWP1TzVwVr5exBfLFNZoF22j-_bjbdB3/s1600-h/IMG00066-20100318-1250.jpg"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjovqW7uN4PVS_rfBwIDGFQ1rr3J_Gw1H5RQb_cRPsVh8xItmLf5lZ814XKeHKXuEe0HdlMWkaDpA7dZZWhBe1lL-XmqohjTz9-WM4v-5Qh2iZjtWP1TzVwVr5exBfLFNZoF22j-_bjbdB3/s200/IMG00066-20100318-1250.jpg" alt="" id="BLOGGER_PHOTO_ID_5450883770364637826" border="0" /></a>I've craved fresh, raw fruits and vegetables since there have been signs of spring abound. So you can see more light, cool dishes in my meals this week.<br />1. 6 Egg whites, 2 handfuls spinach, 1 handful mushrooms<br />2. 1/2c Raw oats with almond milk, raisins and ground flax<br />3. 2c raw spinach, 1/2c rice and beans, vinaigrette<br />4. 2c raw veggies (mostly broccoli and carrots)<br />5. BIG bowl of salad including avocado and hemp hearts<br />Some treats over the week included:<br />Some <a href="http://visviva1.blogspot.com/2010/03/almond-banana-oat-cookies.html">almond-banana oat cookies</a>, some trail mix, some gluten-free crackers and cheese. I had a treat just about every other day- just not tightening up my nutrition like I would like to. Not going to beat myself up about it because my <a href="http://visviva1.blogspot.com/2010/03/weekly-training.html">workouts </a>have been AWESOME, and included more HIIT circuit training c/o Jillian Michaels.Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-22635185353594603882010-03-20T16:24:00.000-07:002010-03-20T16:33:25.938-07:00Almond-Banana Oat Cookies<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw8ytxuwIYFhtWk-rNowtSzbWTjZm4ieSTJUKvRHovg5dzb9jnLN8cf4rc9iHDOFk5bxUyIqMO0S071IbGXfZHIECVRYCa7PTa5RuLYf1DyO7NHlMXBKrA3F3omrpXx4OarEHIWgwUqbRe/s1600-h/IMG00068-20100318-1638.jpg"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw8ytxuwIYFhtWk-rNowtSzbWTjZm4ieSTJUKvRHovg5dzb9jnLN8cf4rc9iHDOFk5bxUyIqMO0S071IbGXfZHIECVRYCa7PTa5RuLYf1DyO7NHlMXBKrA3F3omrpXx4OarEHIWgwUqbRe/s200/IMG00068-20100318-1638.jpg" alt="" id="BLOGGER_PHOTO_ID_5450861828171745266" border="0" /></a>(Gluten-free, Dairy Free)<br />Preheat oven to 350F<br />2 frozen medium bananas<br />1c almond butter<br />1/4c coconut oil<br />1/2c honey or agave nectar<br />1c splenda<br />Combine all above in a food processor until smooth<br />11/2 tsp baking soda<br />3c gluten-free oats<br />1/2c ground almonds<br />Mix together, then pour wet ingredients from processor into bowl. Add chocolate chips and stir by hand.<br />Drop golf-ball size mounds onto parchment lined cookie sheet (makes about 18). Bake for 10-12 minutes until edges are just browned, and peaks golden.<br />Enjoy this treat!Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-84811679120379596342010-03-19T12:22:00.000-07:002010-03-20T17:36:23.386-07:00Weekly Training<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://ecx.images-amazon.com/images/I/51sy-LuH5zL.jpg"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 202px; height: 306px;" src="http://ecx.images-amazon.com/images/I/51sy-LuH5zL.jpg" alt="" border="0" /></a>Circuits are from Jillian Michaels <a href="http://www.amazon.ca/Jillian-Michaels-Banish-Boost-Metabolism/dp/B001N2WIT0/ref=sr_1_5?ie=UTF8&s=dvd&qid=1268941256&sr=1-5">Banish Fat, Boost Metabolism </a>DVD.<br />Monday: Circuits 1&2, 30 min treadmill<br />Tuesday: 50 min spin class<br />Wednesday: Circuits 3&5, 50 min yoga sculpt class<br />Thursday: 30 min <a href="http://www.yogadownload.com/OurClasses/OurClassDisplay/tabid/183/prodid/205/default.aspx">Morning Yoga,</a> 35 min treadmill<br />Friday: Circuits 6&7, 40 min treadmill<br />Saturday: OFF<br />Sunday: 30 min treadmillAnonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-25190131112760342732010-03-17T05:55:00.000-07:002010-03-17T06:07:01.407-07:00The Awakening<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://blogs.riverfronttimes.com/dailyrft/AwakeningSculpture-RES20010712.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 600px; height: 392px;" src="http://blogs.riverfronttimes.com/dailyrft/AwakeningSculpture-RES20010712.jpg" alt="" border="0" /></a>I just had to laugh, google images for 'awakening' all came up with zombie pictures...thought it was funny we're all a bunch of zombies coming out of the Canadian winter...pasty white, hungry and restless. Image from: <span style="font-size:78%;"><a href="http://blogs.riverfronttimes.com/dailyrft/2009/09/giant_arms_legs_and_head_the_awakening_coming_to_st_louis_chesterfield.php">http://blogs.riverfronttimes.com/dailyrft/2009/09/giant_arms_legs_and_head_the_awakening_coming_to_st_louis_chesterfield.php</a></span><br />That's how I am feeling. Yesterday I didn't get my butt out of bed for an am sweat session and hurt for it during the day- depressed, sad, melancholy and self-pity. Today, a 530am 20 min HIIT session followed by sun salutations lifted my spirits rightly for the morning and I know today will be higher energy and better attitude for it.<br />My body is awakening to the spring, naturally getting up earlier and wanting to stay up later. It's also craving for movement. Slower yoga strength is what my body longed for during the dark, dreary winter months, but now that the sun is shining I can barely contain myself...sometimes literally bouncing in place because I need to move! My meals are also changing...stay tuned for a summary of each later this week.<br />My workouts will show you how I adjusted to give me what I want. What changes are you making now that the sun has come to Canada?Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-44148933266163177572010-03-12T14:38:00.000-08:002010-03-12T14:45:51.903-08:00Training: Post VacationAs<a href="http://visviva1.blogspot.com/2010/03/post-vacay-plan.html"> I said</a>, it's back to normal this week. Even a little light because I'm battling heavy headaches this week-don't know what that is about. Must be air pressure because my nutrition has been spot on since returning from a week long vacation.<br />Monday: recovery from 12 hour airport to airport trip-OFF to sleep!<br />Tuesday: 30 Min Baptiste Vinyasa Power Flow 3 from www.yogadownload.com, 50 min spin class<br />Wednesday: OFF- migraine (WTF? Haven't had one in months!)<br />Thursday: 30 min cardio (treadmill)<br />Friday: 30 min Hip Opening Vinyasa from www.yogadownload.com, 30 min elliptical hills<br />Saturday(plan): 45 min Workout video (<a href="http://www.amazon.com/Womens-Health-Ultimate-Fat-Burn/dp/B000SM6FIG/ref=sr_1_4?ie=UTF8&s=dvd&qid=1268433712&sr=1-4">Women's Health Ultimate Fat Burn </a>dvd)<br />Sunday(plan): 45min cardio (treadmill or jog outside)<br /><br />We are out of town again this weekend, beginning tomorrow morning; whatever workouts I get in will be great to help me feel up to the challenge of traveling.Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0tag:blogger.com,1999:blog-4751314265880098269.post-63262594919227701372010-03-11T14:24:00.001-08:002010-03-11T14:32:04.466-08:00Post-Vacay PlanSo, the big event is over- the bikini's are packed away until July (bikini season is late in Canada!), and the mojito's are no longer 'all inlusive'. What now? We've all been there- leaned out for an event or trip, perhaps a school reunion or wedding. From experience, I would suggest that most return from these events and think they have to 'diet' to 'make up' for the drinks and food, and perhaps lax workout schedule they indulged in. And what, perchance, do I have to say about that? I say- NO-RMAL!<span style="font-style: italic;"></span><br />Yes, that's right. Just go back to your regular eating and workout plan before you started your leaning out program. If you're like me, you worked your butt off (seriously) to look good for the event, basked in the success of it, drank mojito's like they were running out of rum and need a little rest from my relaxing vacation. Get back into your normal, rational and easy swing of things. Don't punish yourself, don't diet to cancel out any of the calories (I don't call them calories, I call them FUN!) you had at the event.<br />You will naturally and effortlessly return to your balanced state of mind and body. For me, that's 30 min yoga a day, and 30 min cardio a day with a healthy balanced meal plan (which you will see more of later this week).<br />So put away those thoughts of punishment and atonement for your good time. Get back to being yourself, in your healthiest and most easily accomplished way possible. Less fight, more success.Anonymoushttp://www.blogger.com/profile/02947154036548392825noreply@blogger.com0