VisViva

Weekly Training

2011-04-26T20:30:00.000-07:00

The spreadsheet in the New Tracking Spreadsheet post 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:

Monday	Off (recovery from Sunday workout!)
Tuesday	45min Treadmill, including 15min upper body weights
Wednesday	20min 30 Day Shred (maybe Level 3?)
Thursday	45min Treadmill
Friday	75min Vinyasa Flow (Hot!) with my fave teacher, Tracy Mann at Hot Yoga on 17th!
Saturday	45 Treadmill (recovery from bday party I'm throwing for husband Friday night)
Sunday	40min hard workout video, maybe Amy Dixon's (she's tough!)

Focus on Salad

2011-04-26T16:30:00.000-07:00

Salads 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 it is better to have a hamburger!
So here's the perfect formula for a healthy salad that will propel you towards better health, without the crap.
1. Start with the darkest greens 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.
2. Add some moisture- 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.
3. Pitch in some protein using lean options like a combination of rice & beans (my fave!), your favorite chicken recipe (try my diet coke chicken recipe), 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.
4. Get fat 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.
5. Dress it 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.
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.

New Tracking Spreadsheet

2011-04-26T10:33:00.000-07:00

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.

At Work Meals-How To

2010-05-05T13:59:00.001-07:00

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.
1. Once home from the grocery store, immediately wash and cut your vegetables, and store. Then make a batch of hummus for the week. I divide the hummus into individual containers as I need it.
2. Next, just mix a bunch up into take-away containers 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 pre-cut and washed veg can be chopped for evening salads!
3. Lunch right now is a salad. So I create a protein combo on the weekend with a pot of rice, and some beans. This week I mixed them with Jalepeno peppers and some corn for the 'meat' of the salad for the entire week.
4.Thrown over some spinach, that concoction becomes my lunch for the day.
5. Then it's onto my morning snack- my beloved hot cereal, either oats or creamy rice. Every other day I make a pot of 2 servings, and divvy it up into two containers.
And that's it. I throw some Vega into a bottle 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.

Weekly Nutrition

2010-05-02T08:36:00.000-07:00

So 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.

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 hemp seeds.
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.
Lunch: 2/3c beans and rice mixture, 2c organic green leafy salad with oil and vinegar dressing
Mid-Afternoon: 2c raw vegetables (broccoli and carrots), and 1/2c hummus
Supper: Big Salad! with toppings like avocado and sunflower seeds
Post Work-out: 1/2 serving plain vega in water

Weekly Training

2010-05-01T08:44:00.000-07:00

Monday: 30 min plyometrics, 30 min elliptical
Tuesday: 30 min incline treadmill walk
Wednesday: 30 min day shred level 1, 30 elliptical
Thursday: 30 min heart opening flow
Friday: 30 min heart opening yoga, 30 min bike
Saturday: Moksha yoga
Sunday: OFF
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.

Weekly Training

2010-04-25T12:34:00.000-07:00

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:
Monday-30 min elliptical, 20 min plyo
Tuesday- 30 min yoga
Wednesday-30min yoga, Run outside 31 min (4.5km) see the picture
Thursday-looooong bike ride (15km)
Friday- 75 min Baptiste Vinyasa Flow (hot yoga)
Saturday-Off
Sunday- Off
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.

Now I'm off to put my workouts for my upcoming week into my calendar. Are you prepped for your week?

Weekly Nutrition: On my Feet

2010-04-24T12:40:00.000-07:00

Prepare your stomach and digestive tract 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
Then onto my daily routine of goods:
Breakfast- Greenie Smoothie (so easy to put together in a rush)
Mid-morning- More Greenie Smoothie (in my new Pure canteen) or a fresh apple and about 20 almonds.
Lunch-Salad, or raw vegetables with hummus.
Mid-afternoon- fresh fruit and vegetables
Supper-Salad!
Post Work-out- Vega
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 Top Ten Foods that Cause Car Accidents (MSN, 2010).

Weekly Training

2010-04-18T11:22:00.000-07:00

Monday: 30 min Heart Opening yoga flow, 20 min treadmill incline walk, 15 min bike sprints
Tuesday: Level 2 30 Day Shred (Jillian Michaels DVD) , 20 walk, 20 elliptical
Wednesday: OFF
Thursday: 30 min Hip Opening Yoga, 20 treadmill incline walk, 15 min bike
Friday: 35min treadmill incline walk, Level 3 30 Day Shred (Jillian Michaels DVD)
Saturday: Light, 3km bike ride with T. 1 small incine. about 25 min.
Sunday: Bike adventure (12.33km in 49:56min)
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 Pure Cycle that afternoon and got to take our first ride!
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.

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.

Weekly Nutrition

2010-04-17T11:19:00.000-07:00

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!
But my week broke down into this daily:
Breakfast: Greenie Smoothie (spinach, frozen berries, banana, water)
Mid-Morning: 1/2c oats, raisins
Lunch: Salad, 1/2c rice and beans
Mid-Afternoon: 2c raw vegetables (mostly broccoli and carrots) and hummus (less than 1/4c)
Supper: Big Salad! (includes 1/2 avocado, sunflower seeds, spinach, lettuce and other random veg)
Post-Workout (usually after my second workout at 1030am)- 1/2 serving Vega Whole Health Optimizer plain flavour.

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!
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.

Weekly Training

2010-04-12T11:27:00.000-07:00

Monday: 45min Ultimate Fat Burn DVD
Tuesday: 60 Hot Power Fusion Yoga
Wednesday: 1h yoga sculpt class
Thursday: 25 min plyo's, 20 min elliptical hill, 15 min treadmill incline walk
Friday: 30 min sun salutations (vigorous vinyasa), 20min elliptical hills, 15 bike intervals
Saturday: hot yoga class?
Sunday: Level 1 30 Day Shred (Jillian Michaels DVD)

Weekly Nutrition

2010-04-12T10:30:00.000-07:00

Last week I was still lovin' the green movement so here goes:

Breakfast: 1 Green Monster (Banana, berries, spinach, water)
Mid-morning: 1/2c oatmeal with raisins
Lunch: Salad, 1/2c beans and rice
Mid-afternoon: raw veg sticks and hummus
Supper: Big salad
Post work-out: 1 scoop Vega Whole Health Optimizer (plain)
I had pancakes on Sunday, and made some almond butter cookies that night and had a few as my treat for the week.

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.

Post-Yoga Snack

2010-04-10T09:55:00.000-07:00

After a nice long cool shower, I refueled after my Moksha Yoga 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.
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 Blush Lane Organics 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.
For more ideas on nourishing yourself post-yoga, in an intentional way (to carry on the yoga-bliss) then check out this post by Yoga Bear.
Lovin' this day. How is yours going?

Almond Breeze- a Tall Girl Now

2010-04-10T06:27:00.000-07:00

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 Planet Organic 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.
Beside that tall girl is the Green Monster I whipped up for breakfast on my way to Moksha Yoga (75 min class this am).
It contained:
-1/2c Unsweetened Original Almond Breeze
-1 medium banana
-1/2c frozen blueberries
-1/2 scoop of Vega Whole Food Optimizer (for the energy of the added maca)
-2 handfuls of spinach
-1 Tbsp agave
-dash of cinnamon
-dash of vanilla
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.
Off to burn burn burn in hot Moksha Yoga class

Breakfast

2010-04-09T10:03:00.000-07:00

Hm...Still liking the smoothie for breakfast. Today's included
2 Tbsp hemp hearts
1 medium banana
2c spinach
2/3c frozen blueberries
water
almond milk (about 1/4c)

What I love about these Green Monsters 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?

Fresh Workout: 25 min AM Plyo's

2010-04-08T06:18:00.000-07:00

Felt 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.
Fresh Workout included- (image from www.fitjunkie.com)
Arm circles
Jabs
Backwards lunges
Shoulder Circles
Pilates leg arrows
Standing side crunches
Knee ups
Boxer shuffle
Ballet arms
Side Kicks
Upper cuts
Skate side jumps
Squats
Up and Downs
Tri push ups
Back extensions
Shoulder presses
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.

Weekly Training-Managing Grief

2010-04-06T10:04:00.000-07:00

What 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.
So here is how the last week broke down:
Monday: 30 min morning yoga, 35 min treadmill incline walk
Tuesday: 30 min yoga, 45 min run
Wednesday: 35min bike intervals
Thursday: OFF
Friday: 45min exercise DVD
Saturday: 7k run (outside! oh the sun is here)
Sunday: 3k walk (outside!)

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.

A Little Raw Today: Greenie

2010-03-24T09:28:00.000-07:00

Here it is...my first Green Monster...Angela is doing it, and so is Kath...
This is part of my flirting with a more raw food, and more vegan lifestyle.
It was hard to think about not diving into my favorite egg white breakfast this morning, but once I started assembling this monster, I got a little excited about it.
In the humble little blender this morning went
1. frozen strawberries (local, organic)
2. fresh spinach
3. almond milk (about 1/2c)
4. frozen banana
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).
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.

Weekly Nutrition: Spring changes

2010-03-20T17:38:00.000-07:00

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.
1. 6 Egg whites, 2 handfuls spinach, 1 handful mushrooms
2. 1/2c Raw oats with almond milk, raisins and ground flax
3. 2c raw spinach, 1/2c rice and beans, vinaigrette
4. 2c raw veggies (mostly broccoli and carrots)
5. BIG bowl of salad including avocado and hemp hearts
Some treats over the week included:
Some almond-banana oat cookies, 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 workouts have been AWESOME, and included more HIIT circuit training c/o Jillian Michaels.

Almond-Banana Oat Cookies

2010-03-20T16:24:00.000-07:00

(Gluten-free, Dairy Free)
Preheat oven to 350F
2 frozen medium bananas
1c almond butter
1/4c coconut oil
1/2c honey or agave nectar
1c splenda
Combine all above in a food processor until smooth
11/2 tsp baking soda
3c gluten-free oats
1/2c ground almonds
Mix together, then pour wet ingredients from processor into bowl. Add chocolate chips and stir by hand.
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.
Enjoy this treat!

Weekly Training

2010-03-19T12:22:00.000-07:00

Circuits are from Jillian Michaels Banish Fat, Boost Metabolism DVD.
Monday: Circuits 1&2, 30 min treadmill
Tuesday: 50 min spin class
Wednesday: Circuits 3&5, 50 min yoga sculpt class
Thursday: 30 min Morning Yoga, 35 min treadmill
Friday: Circuits 6&7, 40 min treadmill
Saturday: OFF
Sunday: 30 min treadmill

The Awakening

2010-03-17T05:55:00.000-07:00

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: http://blogs.riverfronttimes.com/dailyrft/2009/09/giant_arms_legs_and_head_the_awakening_coming_to_st_louis_chesterfield.php
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.
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.
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?

Training: Post Vacation

2010-03-12T14:38:00.000-08:00

As I said, 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.
Monday: recovery from 12 hour airport to airport trip-OFF to sleep!
Tuesday: 30 Min Baptiste Vinyasa Power Flow 3 from www.yogadownload.com, 50 min spin class
Wednesday: OFF- migraine (WTF? Haven't had one in months!)
Thursday: 30 min cardio (treadmill)
Friday: 30 min Hip Opening Vinyasa from www.yogadownload.com, 30 min elliptical hills
Saturday(plan): 45 min Workout video (Women's Health Ultimate Fat Burn dvd)
Sunday(plan): 45min cardio (treadmill or jog outside)

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.

Post-Vacay Plan

2010-03-11T14:24:00.001-08:00

So, 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!
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.
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).
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.

Week 2/2 Leaning Program: Workouts

2010-02-26T08:13:00.001-08:00

Can one over-commit to a goal? I think I did; and am paying for it. My over-drive is back again, something I should have learned to ease up on.
Last week, I tackled a more vigorous workout program, upping my cardio and strength/flexibility training by 1/3 each day (adding about 15 min extra each per day) and adding more hot yoga classes. Week one was a total success- I leaned out and felt great. Then I got to week 2 and had to drop down, doing less yoga, but keeping up with my cardio. I had to, my calories were way too low to continue. I became irritable, and stressed- and no healthy lifestyle program should make me as bit$^y as I was. Also, my eczema broke out, and my period was delayed by about 8 days- two symptoms that I had put my body into a starving-stressful state. And one cannot lean out in that state. So I pulled back the reins:
Sunday: Off (no training- rest is when my body gains the benefits from the training I did over the week)
Monday: 30 min Heart Opening Flow, 45 min treadmill (3 min jog, 1 min walk intervals)
Tuesday: 30 min HotPower Fusion, 50 min spin class
Wednesday: 50 min Yoga Sculpt class
Thursday: 30 min Morning Flow, 45 min treadmill (uphill walk)
Friday:
Saturday:
As you can see, I'm leaving today and tomorrow blank until I know what my body can do. I'm achy and think I might need to rest to clear up my eczema before I jet away tommorow night for my vacation!
I might even re-commit to a plan I cooked up for my new year's resolution and take a nap instead of working out. That's a goal I can easily over-commit to.

Week 2: Leaning Out Nutrition

2010-02-25T12:40:00.000-08:00

My nutrition has been tight this week; I am confident I will get onto the plane as clean and healthy as possible. When I'm healthy on the way to a vacation, I'm more motivated to stay that way when I'm down there.
I am hungry, like I was last week, but less so. And have developed better mental tricks to satisfy my urges- like drinking more water (never a bad thing). I even tried on an old pair of skinny jeans I haven't been able to get into for 2 years, and got them on comfortably. So I'm ready.
This week, a few minor changes to my regular nutrition plan. The changes are bolded. A slight tapering of sugar this week.
1. 6 egg whites, spinach, mushrooms
2. creamy rice or oatmeal (no raisins)
3. 2/3c rice and beans, roasted vegetables
4. Carrots (as many as I want)
5. Salads, roasted vegetables
Post work-out: 1/2 serving Vega
No diet sodas because they cause retention of fluid, and bloating. I didn't tighten my waist only to bloat it up with gas and extra fluid.
I think I'll have pancakes before I board the plane on Saturday- just beacuse I know I won't get any gluten free pancakes when I'm down there. A nice treat before I go to the resort and survive on mostly fresh fruit, veggies and nuts. I'm very wary of most resort food and buffets because of my gluten intolerance. I won't be like my friends, loading up on fresh pastries and local cuisine because of it (and that can be a hard thing, to be left out of an experience).

Leaning Program- Workouts Week 1/2

2010-02-20T14:46:00.000-08:00

Similar to my nutrition program, you can see very little change to my workout routine over the next two weeks of my leaning program. Again, one of many benefits of maintaining a regular exercise schedule is that to lean out for any occasion, it takes very little, or even no change to a healthy foundation. I've only added an additional 75min heated yoga class, and 15 min extra yoga or cardio a day to my schedule over the next 14 days. It is my regular workout schedule, enhanced. You can see in my (familiar) workout plan below (bolded items show changes from regular plan):
Sunday: 45 min cardio and 30 min yoga
Monday: 75 min Baptiste Vinyasa Flow (heated yoga flow)
Tuesday: 45 min Jivamukti yoga, 50 min spin class
Wednesday: 75 min Baptiste Vinyasa Flow (heated yoga flow)
Thursday: 30 min yoga, 45 min cardio (a kick combination of 30 treadmill, and 15 elliptical)
Friday: 30 min yoga, 45 min cardio (combo of 15 treadmill, 30 bike)
Saturday: 75 min Moksha (heated yoga class)
I've seen tremendous changes this week, not only in my size, but in my mental clarity. I don't crave sugar, and my normal end-of-the-week anxiety about my 'treat' for the week is gone. The more simple I make my life, the less decisions I have to make, and therefore, less anxiety over them.

Leaning Program- Nutrition Week 1/2

2010-02-18T14:33:00.000-08:00

As you will see, this weekly plan is NO DIFFERENT from my other weekly plans. The difference is that I am not indulging in my weekly treats that I discuss, like a bowl of ice cream or glass of wine here or there. For 14 days, it's not a problem; the beauty in maintaining a daily healthy meal plan (yes every day!), is that for special occasions, like my upcoming trip, leaning out takes little time, and only the strength of my mind to commit to my meal plans and no more (no less either!- don't stop eating!).roasted rutabagas and beets, a side to my salad for supper
Meal 1: 6 egg whites, sauteed spinach and mushrooms
Meal 2: bowl of oatmeal or creamy rice, with 2Tbsp ground flax seeds
Meal 3: 1/2c black beans and rice combination, with various roasted vegetables
Meal 4: As many carrots or other raw vegetables I want (normally about 1 1/2c worth)- no dip
Meal 5: Big green salad and more roasted vegetables
Post workout- Vega Whole Food Optimizer (plain flavor).steamed broccoli and roasted portabello mushroom supper
Take it easy- it could be my mantra. Don't under-eat, don't diet, just think about what you fuel your life with, and why every day.

Leaning Program- how am I doing so far?

2010-02-17T14:27:00.000-08:00

As I mentioned, I'm on a two-week leaning program, or cutting phase (a term from old fitness competition days). The answer to 'why am I so hungry' is because the little treats I work into my lifestyle are no longer in my plan. The one or two glasses of wine I enjoy a week are gone; the evening rice cake snacks are put away. I am holding the awareness of what I eat and drink as my primary concentration, with the intention to remain clean. Small, easy changes make this program simple- isn't that reassuring? A no-stress leaning program: live your life, but just think about it...

But I just wanted to admit it here...I'm really hungry.

Leaning Program- 2 weeks

2010-02-16T14:08:00.000-08:00

Image from vanuatu vacations
In 2 weeks time, I'll be sitting on a beach much like this one. And although I'm packing my bikinis, this leaning out (or cutting) program is not designed to 'cut' anything from me. I don't want to restrict my diet, and I don't have time to be a fiend on the treadmill for hours; I don't want to cut my freedom and peaceful state of mind. I want to remain as I am but bring a heightened awareness to my daily eating and workout program over the next two weeks. As a result, I will lean out- but to shed fat is not the primary intention, it is simply a by-product.
Here is my plan:
Nutrition- no alcohol, no eating after supper
Exercise-add an additional hot yoga class each week, continue regular schedule
Strength of Mind-(the most important concept in any leaning program) meditation every morning

Simple, isn't it? It's about the intention and purpose of the next weeks. To remain in a healthy schedule, not pressure myself towards one end and create stress. Change your mind, and you will change your body.
When I am laying on my lounger in the sand, I want to have the peace of mind to know that my body is the healthiest and cleanest it can be. I want the confidence to walk around in my tank tops and shorts knowing I did everything I could to remain healthy and happy. I don't want to arrive at the resort spent from over-exercising and crash dieting, in a damaging state of mind from the pressure of 'cutting'. Neither do I want to arrive wishing I had cleaned my system out before the resort's indulgences. So I'm following a consistent, clean diet and exercise program, similar to what I already do- and will enter my vacation in two weeks time in a completely confident and clean state, both physically and mentally.

Weekly Training & Nutrition: You're trying to teach me something aren't you?

2010-02-11T19:00:00.000-08:00

Photo taken by a very talented family member of mine
I'm sitting in my parents' house, in a small town south of the city I love. I'm taking the opportunity to be with my family, to attend a memorial service for a good woman who passed, to have my Dad 'tune up' my vehicle, and do a little 'tuning up' on my mind and body. The last weeks combined into an ironwoman type of experience. My job required a LOT of me, and when I step up my hours at work, I step up my hours on the treadmill. I was training hard, just to balance the stress that my job was placing on me- and then I burnt out. So my nutrition was less than clean, indulging in brownies one night and cookies from a friend the next. I had 2 glasses of wine over the week as well. Not worried about it, not guilty about it, not ashamed of it. Just recognizing that by pushing myself too hard I created a 'perfect storm' for unhealthy habits. Letting myself get too tired, and overtraining alongside made me crave sugar and left me with little mental power to curb cravings. Perhaps there's a lesson in there somewhere...
And onto my training- or what little training I did. I found getting out of bed hard in the morning, and literally went to bed at 3pm Monday and Tuesday and slept through the nights in almost a comatose state. I could not have trained. I did not want to train- and that was the biggest signifier that I should stay off the treadmill. When my motivation goes away, when I no longer ENJOY the workouts then I know it's not for me that time. Normally I love every bit of my training. This week I loathed the thought of the gym, and the treadmill. But I was comfortable with the yoga mat.
Sunday: OFF
Monday: 30 yoga with weights
Tuesday: OFF
Wednesday: 50 min yoga sculpt class
Thursday: 30 min cardio
Friday: 45 min cardio, 45 min power yoga
Saturday: OFF
Not a worry. One week of minor changes in my schedule are totally ok. I like living in a cushy moderate spectrum knowing that I will (and want) to get back on my regular habits when I feel like myself. These nice days in the country with my family will get me back to myself. I look forward to Sunday's workout, and Monday's hot yoga session.
How do you feel about 'taking time off' of training and your strict nutrition plan? Do you need 'breaks'? Or does your lifestyle allow for flexibility so you don't have to schedule down time?

Weekly Training

2010-02-07T19:49:00.000-08:00

Sunday: 75 min Baptiste Vinyasa Flow at Hot Yoga studio
Monday: 50 min cardio (40 min steady state, 10 min intervals treadmill)
Tuesday: 50 min spin class
Wednesday: 30 min cardio, 50 min yoga sculpt
Thursday: 45 min cardio
Friday: 10 min cardio intervals, 30 min yoga
Saturday: 30 min cardio
I'm beat. My workouts tapered off near the end of the week, as you can tell less cardio and missing Saturday yoga. I had to. And I even took yesterday off training entirely (yes 1 whole day with no physical activity, not even yoga). After almost getting into a car accident, putting an almond in my ear instead of my earphones and forgetting my voicemail password I decided to break. When I start making stupid mistakes, and realize that mentally I am not altogether there, it's time for a physical peace agreement. I'm not sure how to approach this coming week, but with only a few weeks left till a tropical getaway, I'm really motivated to continue stepping up my workouts. But I'm no good if I'm mentally cloudy.
Oh what to do? Take it easy this week? Or keep pushing through?

Weekly Nutrition

2010-02-02T19:53:00.001-08:00

So it's been a wild few days, but with careful planning I'm totally prepared with a freezer full of pre-made meals, and a fridge full of vegetable crudites. No excuses for sub-par nutrition, even with a 60 hour, 6 day work week as well as graduate classes (right?).
How do I do it? I just commit to it. It's a decision I make and then I make it happen. The pay off is feeling great and having the mental clarity and physical stamina from my clean nutrition to handle the busy schedule.
Meals:
1. Egg whites, spinach and mushrooms
2. Oatmeal or creamy rice
3. Beans and rice, roasted vegetables
4. Raw carrot sticks
5. Home-made soup, salad or roasted vegetables, like rutabagas

The Thrive Diet: Review

2010-02-02T19:25:00.000-08:00

If you're looking to spice up your diet, whether you're vegan, an athlete, a vegan athlete or none of the above, get a copy of this book. The author, Brendan Brazier, is a super-athlete who thrives off a vegan diet and has learned through years of experimentation how to use vegetables, seeds and nuts in ways you never dreamed of. All of his recipes are included, and I can guarantee you will love the fuel bites recipe and the innovative (entirely gluten free) "pizza" recipes.

I had to take this book as an exploration of another way of approaching nutrition rather than a prescription for how to plan my meals. It's very strict, but certainly not limited. If you are already in the habit of eating mostly raw, vegan foods this will be easier for you to jump into. I am not, I eat gluten, and dairy-free and eat meat less than once a week and followed the plan pretty easily, with some planning, for one week. But had major stomach issues during the week. It takes time for the body to adjust, just as Brendan mentions in this well-written book.

Pick this up, just to expose yourself to another possibility of nutrition. Whether it is right for you, you must decide based on the question- Are you going to safely and gently incorporate the changes he suggests?

Brendan is quite charismatic and has online support multimedia at http://thrivein30.com/sign-up-now/ which can take you through much of the content of the book using videos hosted by the author himself. For further support, try the community devoted to this diet at www.vegacommunity.com.

He has created a nutrition line, Vega, to supplement the diet he talks about in this book. I have been using his Vega Whole Food Health Optimizer as my post work-out shake for quite a while. It's a great, gluten free, dairy free option for you athletes out there looking to get a combo of protein, carbs and nutrients out of your shakes. Other than that, I have no affiliation with Vega, or Brendan Brazier.

Week 4 2010 Workouts

2010-01-31T11:30:00.000-08:00

Oh Activity!
Sunday: 75min Baptiste Vinyasa Flow at Hot Yoga studio
Monday: 45 min cardio (treadmill walk and intervals), 30 min Hatha Yoga (for my ailing shoulders and back)
Tuesday: 45 min cardio (treadmill incline walk), 30 min Morning Yoga Flow
Wednesday: 45 min cardio, 45 min yoga sculpt class
Thursday: Off
Friday: 60 Yoga for Strength from www.yogadownload.com
Saturday: 45 min cardio, 30 min yoga
I was sorry to miss my spin class this week, but if I could pick one time in the grande scheme of this year (forseen) this would be the busiest, so something had to give. I made good choices and reduced my stress by working out when I could. I got a lot of deep sleep, and got my sorry butt out of bed early (5am!) to get my workouts in before work. No time to breathe as managed a three day conference from 7am-7pm Thurs/Fri/Sat. I only survived the stress by maintaining a vital lifestyle.

Week 4 Meal Plan

2010-01-31T09:04:00.000-08:00

Meals Plan:

1. 6 egg whites, handful spinach, mushrooms
2. oatmeal, with raisins (still livin' a little by treating myself to raisins)
3. beans and rice combo with roasted veg
4. raw vegetable sticks
5. vegetable soup, big green salad
Post-workout-1/2 serving Vega
Husband is away for work again this week, so I'm all on my own. I like a simple soup for supper, and not having to make another meal for him- but I do miss that guy.
Monday night I had a couple gluten free graham crackers with almond butter and bernard callebaut chips. This was total stress eating as one event at work sent me into a spin I didn't want to pull myself out of. Incorporating more mental strength training (yoga) will help me regain my composure when it comes to stress eating. And more importantly, I'm not going to get stressed about eating.

Week 3 2010 Workouts

2010-01-24T12:39:00.000-08:00

Monday: 30 min treadmill (incline 5.0, speed 3.8), 30 min heart opening flow
Tuesday: 50 min spin class (first time!), 30 min hip opening flow
Wednesday: 50 min yoga sculpt class (first time!)
Thursday: 60 min treadmill (incline 1.0, speed 4.0), 30 min yoga
Friday: 30 min treadmill walk
Saturday: 45 min treadmill, including intervals
Sunday: 75 min Baptiste Vinyasa flow (Hot!)

Today's BV hot yoga flow was as incredible as last week's. It tested my mental ability to return to a focused frame of mind in the wake of disturbances- but not because of the physical requirements of the class. An over-eager eagle pose resulted in a smashed light in the studio; disturbing the class and embarassing me to no end. But interestingly enough, I saw it all happening as an observer. Hm, that glass is broken, I think it will fall. It's falling...it's crashing...I'll clean that up. No big issue, no big worries. The class went on, and I did too after it was cleared away.

Any other proof needed that regular yoga practice creates mental strength? Not for me.

Week 3 Meal Plan

2010-01-18T14:40:00.000-08:00

I saw a picture of Rhianna on her yacht, enjoying a corona and I thought to myself- if she can have a drink every once in a while, then gosh dammit I can too! It got me thinking about how rigid I have become with my nutrition, and further- has it got me where I want to be? Is it helping me live a better life, or is it hindering my spontaneous, fun-loving spirit? I think I need to ease up a bit and enjoy life (and that means food too!)

Meals This Week:
1. Egg white and mushroom/spinach omelet, green tea
2. 1/4 + 1/8 c oats (measured dry) with blueberries (livin' a little!)
3. 2/3c beans and rice with roasted vegetables
4. 6oz (a medium ziploc container) organic carrot sticks
5. Big green salad with half an avocado and roasted vegetables
Post-Workout: 1/2 serving Vega (non-flavoured)
Still having lots of water- so good for mind, hair, skin etc.

How do you push the edges of rigidity? Does it make you feel free, or guilty?

Week 2- Meal Plan

2010-01-13T11:39:00.000-08:00

Simplicity- the surest way to success and no stress.

Week 2 of 2010 this was my meal plan:
1. 6 egg whites, with spinach and mushrooms
2. 1/3c creamy rice cereal (measured dry), 2T ground flax
3. 2/3c red beans and quinoa mix, unlimited vegetables (either mixed veg or spagetti squash this week)
4. 1-2c raw vegetables (mostly carrot sticks), 1T sunflower seeds, 1T pumpkin seeds, ~10 almonds

5. Big green organic lovely salad and spaghetti squash

Post work-out: 1/2 serving Vega Whole Food shake

I was craving a banana muffin, but gluten intolerance and health goals really don't make me comfortable indulging. So Wednesday I added half a banana to my creamy rice- got the flavour and the warm feeling without the consequences of feeding a food allergy and straying from my simple meal plan.

An improvement over last week was staying off the wine in the eve's. I don't normally have any, but last week I had a glass two times. I will have some this Friday though! For our 3rd year wedding anniversary (Tuesday) Husband and I are celebrating with a night on the town (including dinner) on Friday. I'll eat whatever strikes me, and only as much as I want. I don't envision ordering a prime rib dinner and polishing it off myself. That won't make me feel good.

Week 2- Workouts

2010-01-12T11:31:00.000-08:00

Oh it's been a good week so far! I began the week with a pair of really sore legs from home renos over the weekend, hence the Hatha yoga instead of a Power yoga flow on Sunday. It's so important to choose an activity that meets your body's needs at the moment of activity. Don't force anything, but let yourself be inspired and challenged. Being in tune with your body's requirements does not mean losing the edge of a hard workout.

Again, my activity plan this week includes at least 5 days of cardio, and at least 5 days of strength training (body weight and hand weights).

Sunday: 40 min incline treadmill walk, 30 min Hatha Yoga
Monday: 30 min Heart Opening Flow, 30 min incline treadmill walk
Tuesday: 30 min Baptiste Power Yoga Flow
Wednesday: 30 min Yoga With Weights, 30 min bike (in prep for my spinning class that starts next week!)
Thursday: 30 min Hip Opening Yoga, 30 min incline treadmill walk, 20 min bike intervals (a friend joined me in the gym and pushed me HARD!)
Friday: 45 min pilates/cardio blend DVD, 30 min Heart Opening Flow yoga
Saturday: 90 min Baptiste Vinyasa Flow (A new voyage out into the public session yoga world- wish me no embarrassment on the mat!)

I am starting to attend yoga sessions in addition to my home practice; I want to start learning from other people, different styles, and tips on alignment which I can't do on my own.

What kind of classes are you taking this winter? Any really interesting new classes out there (Zumba?)?

Roasted Rutabagas

2010-01-12T11:19:00.000-08:00

image from Senior Study Vegetables (Purdue)
In season in the winter, a nice warm winter vegetable to comfort you on cold -22C days like today is. Rutabagas are so mildly flavoured on their own, with a slight tang, so you can spice them any way you like them. A nice toss with olive oil and then try a basil and oregano spice combination before roasting, or as I did below, something a little sweeter.

Roasted Rutabaga
2 medium sized rutabagas
olive oil
cinnamon
cumin
cayenne

Wash the rutabagas, no need to peel. Chop into small square chunks (think hashbrown size) and toss in olive oil. Season with spices as you like, pour onto cookie sheet or into roasting pan and bake in your oven at 400F for 30 min, stirring occasionally. Broil if you like for the last few minutes for a nice brown toasty surface. Serve warm.

Week 1 2010 Activity

2010-01-07T11:30:00.000-08:00

This week I continue my routine combining cardio with yoga and I am feeeeeling gooood (insert sexy Michael Buble audio clip here). On Monday and Tuesday I opted for the elliptical because I feel a pinch in my lower back lately and thought the treadmill was too high impact for it. I am being gentle and giving it time to heal and sticking to a rigorous cardio schedule. There is room for both- be flexible.
Most of the yoga sessions are from www.yogadownload.com

Monday: 30 min sun salutations yoga- focusing on back bends to work out some kinks & 30 min elliptical (jogging speed)

Tuesday: 30 min Baptiste Power Yoga Flow #3 & 30 min elliptical (jogging speed) David Farmar conveys the demanding nature of a Baptise flow with an encouraging and inclusive (and often humorous) voice. I enjoy many of his classes

Wednesday: 30 min Yoga Sculpt #1 (Dawnelle is a great facilitator- her cues are specific and well timed. The flow is vigorous and challenging.)

Thursday: 30 min Hip Opening Flow #4 (not a challenging flow, but inspired if your hips are tight- mine were from the elliptical) & 30 min treadmill walk (no incline to allow my back some rest)

Friday: 30 min Hot Power Fusion #1 (Looking forward to trying this one for the first time & 30 min treadmill walk (no incline yet)

Saturday: 30 min treadmill walk or Fat Burning Pilates DVD (standing pilates-inspired workout ~40 min)

Sunday: 60-90min of yoga, depending on how I feel. I might try the 60 min Hot Power Fusion #1 class, or perhaps my go-to favorite longer class- 90 min Baptiste Power Vinyasa Yoga #1

Since October 2009 I have been using yoga as my strength training and have been doing lighter cardio (no intervals, no sprints, no heavy jogging) and have felt a change in my body. I have also been asked if I have gotten taller and leaner. I believe that the activity you choose to do, shapes your physique so it adapts to handle the intensity and intention behind your workouts. I have lost muscle size, but gained tone; I feel more feminine and light as a result. The lighter cardio has maintained my cardiovascular health (in combination with vinyasa flow sessions). Sometimes I put on a more intense workout DVD on the weekends and find myself easily hurdling intense intervals and weight work during those session. I am coming to the realization that one does not have to work hard to achieve overall wellness, only work consistently and with the purest intention to create wellness.
Looking forward to checking in next week.

Meal Plan Week 1-2010

2010-01-06T11:07:00.000-08:00

Week 1 of 2010 this was my meal plan:
1. 6 egg whites, topped with sauteed spinach and either tomatoes or mushrooms, seasoned with S&P and salsa

2. 3/8c (measured dry) gluten-free oats (Only Oats), 2T flax seeds, sweetened with 1Tbsp agave nectar 3. 1/2c brown rice and sprouted mung beans (mixed) and roasted vegetables

4. 2c (approx) mixed raw vegetable sticks including carrots, peppers, cucumbers etc., side of mixed seeds & nuts (1Tbsp sunflower seeds, 1 Tbsp pumpkin seeds, 10 almonds)
5. 1 large green salad including 1/2 avocado, tomatoes, etc. and more roasted vegetables
Post Work-out: 1/2 serving (1 scoop) Vega Whole Food Optimizer
As always I drink as much water as I possibly can (at least 3L a day). I get home from the office and unwind with a cup of caffeine-free herbal tea.
My roasted vegetables this week were big treats- roasted rutabagas and roasted brussel sprouts. I had roasted them separately, but mixed them as I wanted. I'm trying to stay seasonal and rutabagas are a good root vegetable to have in the winter months.
Wednesday morning I wanted a cup of coffee, so I had one with almond milk and agave nectar. And Tuesday night I wanted something sweet so I sipped a can of diet (splenda-sweetened) pop, but only drank about 1/4 of it.
It's a pretty nicely balanced week.
Out with friends I had a glass of red wine, and then switched to soda water with a lime wedge (so I don't miss out on the ritual of having a drink with friends, and maintain moderation). Husband had his favourite- Moose Tracks ice cream on Friday (his 'cheat meal') and I had a small bowl.
Now, I'm looking forward to week 2. There are turkey meatballs in the oven for Husband's meals. I've also got a pot of brown rice steaming, and a pot of black beans boiling on the stove for both our meals. It's going to be another great week.

Eat Food- The Solution to our Woes

2010-01-06T11:05:00.000-08:00

Watch Michael Pollan dispense the answer to our worlds' health crisis: "Eat Food!" on the Daily Show with Jon Stewart: http://watch.thecomedynetwork.ca/the-daily-show-with-jon-stewart/full-episodes/#clip251958 Pollan on Jon Stewart

Live A Little!

2010-01-05T14:36:00.000-08:00

I love these thoughts- let's get out of our own heads, and back into our lives ladies! Go read this post by Melissa- http://talesofadisorderedeater.org/2010/01/05/new-book-tells-women-to-stop-fretting-about-their-health/

Intentions for 2010

2010-01-04T13:12:00.000-08:00

I have gotten so many inquiries about advice for motivation, for ambition, for workout programs and healthy eating tips in the last two weeks and I thought I would lay them down here. I'm re-commiting to each of the following which I have dispensed to close friends trusting in me for guidance, but also as a participant in them myself. A good whop in the arse is exactly what I need from myself:

So, to stick to our intentions for 2010:
1. Be your BIGGEST fan- be kind to yourself. Setbacks will happen, you will cry and you will support yourself like your own best friend
2. Be consistent, be consistent, be consistent- when making a change, you are building a mountain using grains of sand.
That's it. Two simple suggestions to guide our thoughts, and then our actions towards success.
Biggest Fan icon from the Dictionary of Automotive Terms
A colleague of mine committed to a healthier lifestyle in a BIG way this year and is using a blog to maintain motivation and I hope like me, it builds a community of support for her. In addition to her, I have watched so many beautiful women commit to something new in the last few months, both a cousin and friend of mine reached a 20lb weight loss goal in December (way to go girls! You inspire me!). So regardless of the day you choose to change, I raise my water bottle to you in sisterhood in healthy choices.

An Apple a Day-Lit Review

2009-11-15T10:41:00.000-08:00

I read this on the treadmill, over a couple of weeks- you can tackle a couple chapters in your half-hour of cardio if you can read and run/walk at the same time. And this book is about the easiest one to read if you are challenging your cerebellum by running and reading at the same time. Dr. Joe Schwarcz (author) is not a medical doctor, is an amateur magician and advocate for popularizing science- so the language is direct, simplistic and so tongue in cheek I couldn't help laughing, or at least 'chortling' between breaths on the run.
The tag-line is 'a must read for anxious eaters'- but don't let that deter you from reading it. On the contrary, if you believe food is just that- food, then pick this book up. Dr. Joe holds his doctorate in Chemistry- not medicine. So he talks about food in it's elemental form- and straight up sends the message to just 'chill' when it comes to what you eat. Make good choices, don't fret about organic too much, don't fall into the traps of modern advertising about this argument or that argument for or against fat content in your diet (as an example).
Structurally the book is unique- he devotes each chapter to a unique concept; for example, there is an entire chapter on Tomatoes. I love that we can all identify what a tomatoe is, so of course we get what that chapter will address. Further, he doesn't force his opinion, but rather discusses various research (including the sordid, and sometimes almost pop-culture drama of the researchers) about the different topics in the book. You can arrive at your own conclusion before he lays down his own. Never intrusive, and always thoughtful.
Pick this up and give it a go- especially if you have read any of Micheal Pollan's books. They come from very different points of view, and I find the differences between them very intriguing. Pollan talks about food as a whole, and the dangers of 'nutritionism' (breaking things down into parts) while Dr. Joe breaks it all down for us.
When read together, a balance is quite nice to behold mentally- and you can make up your own mind. Which is why we read anyway- right? None of us has ever read a book and then fallen head-over-heels with the prophet writer's works?
I did of course, when I read Brendan Brazier's Thrive Diet, directly after reading "An Apple a Day"- with unhealthy results (indicative, I think, of following anyone's word to the letter). But that, my friends, if for the next literature review.

Flexitarian

2009-10-21T20:58:00.000-07:00

Flexitarian: a semi-vegetarian diet focusing on vegetarian food with occasional meat consumption (Wikipedia).
Also, see this Newsweek article.
I realized my first week on the 'Weekday Vegetarian" concept that I could not take it literally. I didn't feel like eating meat when Saturday came around, but on Wednesday I had a scallop spinach salad. Worry about when I was going to have my 'meat-meal' was similar to the damaging concept of having a 'treat meal'. Any meal plan that restricts me makes me batty; I have to have choice. I have to feel better for eating better, not like I 'have' to.
I love the way I feel, and the fact that my skin has totally cleared of any pimples and all eczema since reduced, dramatically, the amount of meat I eat.
Growing up in "I Love Alberta Beef"-land, I was raised on eating meat in at least 2 meals a day- lunch and supper. Let me tell you, since I've eaten meat only 1-2 times a week for the last while, I've not missed out on anything.
If you're looking at trying to reduce your meat intake, try asking yourself why you eat meat- is it a habit? do you enjoy it? And then ask yourself if you'd like to try something new.

Weekday Vegetarian

2009-10-12T15:18:00.000-07:00

TreeHugger is a great site, I've got them updating me on Twitter on their articles around sustainability, eco-conservation action and otherwise greeny stuff.
A week ago they 'tweeted' that this article was posted- Try a Weekday Vegetarian Diet: Eat Green Food Without Taking the Plunge.
The concept of eating a Vegetarian meal schedule during the weekdays, and only eating meat on the weekends has been flirting with me ever since. Really, it's been like that hot guy you noticed (before you were married) out of the corner of your eye, looking and smiling at you, but you just can't look him in the eye. I thought on it, then mentioned it to my husband (who could sustain himself on steak alone and be blissful), and even questioned my sister-in-law about introducing meat into my nephews diet (he's only 6 months old and his parents eat meat, of course they will eventually).
Well, no sense thinking about it if I don't flirt back; so it's Monday, and I've made a conscious effort not to eat meat today. Here's what a weekday could (and might, if I continue working it) look like:
Breakfast: 6 egg whites, spinach, tomato and a bowl of oatmeal
Mid-morning meal: 3/4c kidney beans and rice, and steamed vegetables
Lunch (normally my post-workout): 1 Vega shake
Mid-afternoon meal: raw vegetables
Supper: steamed vegetables, and a salad or vegetable soup
Hmmmm...I'm going to play with this possibility.
For more on Weekday Vegetarianism, and it's benefits for Mother Earth, check out Shannon and Parsnip Spaceship's blog.

If the Pilgrim Didn't Eat It

2009-10-09T13:22:00.000-07:00

Image from Natural Home magazine's article on Harvest, Exchange, Celebrate Thanksgiving with Friends- a great article on how to share the bounty of the harvest at your celebration, including great, clean recipes.

I went surfing the internet to find motivation to maintain a clean Thanksgiving. I don't want to come back to the office on Monday hungover from sugar and alcohol, and itching my skin from indulging my allergies of dairy and gluten. So yea, I want to stick to a clean lifestyle, whether it's Thanksgiving or simply a Thursday.

And I began to think about what the original Thanksgiving dinner would have been, and how different it is from the feasts-of-plenty we may be fortunate enough to look forward to this weekend.

The original Thanksgiving feast was about as clean as you could get- maybe it was the fact that there were no trucks roaring across the country with pounds of sugar to sweeten their cranberries, or perhaps it was due to the fact that the concept of the pumpkin pie hadn't been mainstreamed yet. Cool whip wasn't around to top those slices of pie; and there is no evidence that they butchered a pig on the occasion.

Interestingly enough, it seems from this History TV article, and other information I ran across, the original menu was dairy (cow), egg and refined sugar-free. They had wheat flour in plenty, and so perhaps the celiacs in the small crowd should not have indulged in the bread, but there would have been corn bread for them anyhow.

Meat dishes ranged from wild fowl, to venison and even seafood. Seasonal vegetables like carrots, beets, peas, lettuces and radishes brought color to their table. (Note the absence of buttery or creamed corn).

Image from Supplemental Science's quick-list on how to have a healthy Thanksgiving.

Butter and cream cheese were not available; there had been no cows on the Mayflower. They would have opted for the lower-fat (and my fave) option of goat's milk cheese.

Desert would have been a light mix of fruit and nuts from the direct area. There were no buffets of multiple desserts to choose from (isn't there always an option or four for those who don't like pumpkin pie?)

So I have found my motivation- as I fill my plate (not heaping, and only once) this weekend I'll do so with whatever the pilgrims would have first placed on theirs.

Best-laid Plans: Sugar Free Intention

2009-10-05T13:23:00.001-07:00

Hm. I give myself an F. Not for Failure, but for Flexibility. I flew to Vancouver for the weekend on an impromptu weekend getaway. And my sugar-free intention was set aside without guilt or punishment. The truth is, that the more I thought about my '18 day' commitment, the more I felt constrained, anxious and over-driven toward it. And these feelings are so conducive to resurrecting an old disordered eating and over-exercising habit.
I'm not eating sugar today. And I won't eat sugar tomorrow, or the next day. I feel a slight nagging that I dropped a commitment, but really, I think I've formed a new one. One I'm much more proud of, and can see myself following indefinitely.
I choose to eat a clean, healthy diet, which does not include sugar, sugar-alternatives or sugar-replacements. I choose this daily, until something better comes along (and when I mean better, it had better be a 10/10 possible gold stars of better- not just 'tempting'). I've got great will-power, and don't find too many things tempt me.
Eat what makes you happy, and be happy about what you eat...

Sugar-Free Day 3 (am)

2009-10-01T05:04:00.000-07:00

Wow! It's 6am and I've finished a 45min yoga sculpt class already this morning- what a rush. I haven't felt this rested, and energized in a morning for a while! I feel great! I am also watching my thoughts, and I'm manifesting more positive, confident thoughts, which is making me stand taller, and have more self-assurance. I feel like today I could walk into work and complete my job with enthusiasm, ambition and optimism.
Does sugar contribute to my self-depricating, and damaging thoughts? Could this be a link to my sad-sad days?
Stay tuned...oh and my headache is still just slightly there.

image from www.adherents.com

Sugar-Free Day 2

2009-09-30T19:34:00.001-07:00

Last night I went to bed very early with a splitting headache- not a dull ache,but a piercing, blurred-vision OUCH! headache; it was my first day of no sugar, and no sugar alternatives. And it was pretty clearly pronounced.
At 530 am my alarm range for my morning workout, and I hit the snooze button and went back to sleep, still with a slight headache, but mostly with a dizzy, foggy feeling.
Then mid-morning, at about 930 when I go to the gym for my break at work, I stayed in the office instead. I still had a headache, and the feeling that if I burned through any energy I had, I would be depleted and worsen my headache.
My appetite has been little to none over the last 2 days; I'm eating less at supper, and am making myself finish my afternoon meal of fresh vegetables and tuna.
So it's clear to me that my body is going through some changes. I haven't had any cravings, and have found the idea of diet pop, crystal light or other sweets entirely neutral. Just don't need 'em.
I've been eating according to my normal, clean schedule:
1/4c creamy rice or oats with 2Tbsp milled flax seed for breakfast
3oz chicken breast, 1/2c brown rice (no condiments)
1 vega shake
1 small can tuna, 6oz fresh carrots, peppers and cucumbers
3oz chicken breast/salmon/white fish and vegetables
I am drinking only water, and herbal caffeine-free tea through the day.
How about you? Are you cleaning up any sugar? Trying to stay away from aspartame, or other artificial sweeteners? Perhaps caffeine is your vice?

Sugar-Free Commitment

2009-09-29T14:27:00.000-07:00

Oh! Woe! Work has pillaged the village and burnt the crops of my healthy little lifestyle I've had going for me. The last week, and the upcoming 3 more are the sprint of my year. Trying to schedule even 30 minute breaks in my calendar to hit the gym is impossible. So I'm doing more in the mornings before work- mostly yoga and cardio. The treadmill is a great place to get your readings done for grad class.
Worse though, is the reaction my body is having to the un-nutritious food I've been ingesting over the last 6 days. Handfuls of wine gums, jelly beans and jube jubes during the day, and wine with clients in the evenings. I've resurrected my sugar addiction. This weekend I made a batch of chocolate cupcakes with peanut butter icing, and my husband and I finished them all off the two of us.
My skin is breaking out, my eczema is growing in severity, my scalp is dry, hair frizzy and energy levels at the lowest I've felt in years.
So it's fall clean-up time. For the next 18 days, I'm am committing to a sugar-free detox. Not a diet, but a new habit to replace my sugar reachings.
So here is how it's going to work:
No sugar: cut out the candy and baking
No sugar alternatives (honey, agave nectar, fruit): no sweetening my morning oats with these
No artificial sweeteners (Spenda, aspartame etc.): no diet pops or crystal light
I've done this before, and gotten off a sugar-craving cycle so I look forward to doing this. And hopefully, this will help me survive this upcoming hectic work schedule. Tightening my nutrition when I know I can't get the time to work out will help maintain a physique I commit to having.

Image from www.realsimple.com

Happy in My Skin

2009-09-15T10:52:00.000-07:00

Image c/o Barbara Goodwin of Wisdom Magazine Cover Art- This is her Feel Good mandala.

I've been feeling good lately-how about you? With the students back at it, my gym (located on a Uni campus) is packed. Last fall I enrolled in high-impact aerobic activity classes to avoid the gym rush. It suited my mood at the time, and re-established a reasonable workout schedule for me. I had only one class a day, so could only workout for a specific amount of time- it helped reduce over training.

This year I'm doing something entirely different, and it's suiting me perfectly for now. I bought a year, unlimited downloads membership from www.yogadownload.com. With their variety of 30, 45, 60 and 90 minute classes I can tailor every day depending on my energy level and time bank. I'm doing 30 min of a different yoga class every morning (great variety!) and 30 min cardio every weekday. On the weekends, I do longer sequences (60-90min) and take nice walks around the neighborhood with my husband. I'm weight training by doing yoga with weights, but am finding I'm maintaining muscle tone even by just doing vigorous vinyasa flows.

I'm getting happy in my skin again (check out this article from Yoga Journal to find tips to get happier in yours too!).

Why Exercise Won't Make You Thin

2009-08-13T07:59:00.001-07:00

Tosca Reno posted this link on her facebook page this morning and if I were a bat, and she the ball, this would have been a grand slam. Perfect execution of hitting it out of the park when the universe throws it your way. Time Magazine's article: Why Exercise Won't Make You Thin.
Read this article.
This summer, I've been enjoying workouts again, and recently I even strayed so far as to change my routine drastically. And by change I don't mean switching training splits, or exercises in total body routines. I mean, transforming my intention for exercise. Why do I exercise? It's moving away from striving to get into my size 10's again and toward heart health (Cardio), flexibility and strength (yoga and weights)- and most importantly working out because I feel like it. It's holistic and for betterment of my mind and body. And as a result my nutrition has changed to support that intention- I am naturally eating less and eating more vegetables, because I feel like it.
I don't know if I'm thinning down, but I know that I'm feeling balanced, clean and happy. So don't kill yourself in the gym and then go down a high calorie, high sugar protein shake or meal. It's my experience and it's referenced in the article above, that rest, movement rather than 'workouts' and pure food are the keys to your ultimate health.

Fitness on Vacation

2009-08-05T12:51:00.000-07:00

Image from Canadian Living's article on How to Stay Fit on Vacation.

I jumped on a plane and followed my husband down to Utah for a week; he was in class all week and I was taking my time off to hang out. Over-planning is a weakness of mine which became crystal clear as I headed onto the open road towards the little town my husband was in. Following the I-??, I stuck to the map I had printed out from Google, and had backed up with a Utah map I had bought at the airport. Keeping my head on my map instead of my surroundings led me into the middle of nowhere where a sigh welcomed me to Wyoming and notified me there were no services for 100 miles. I was 2 hours east of where I should have been. I couldn't conceive how I ended up in the wrong state! I had planned this!

So I threw that damn map out and stopped by the first haphazard log cabin-type convenience store? (I use the term 'store' loosely but it was convinient). The women at the counter smiled a toothy grin from a shining face framed by stringy blond hair- her first (ever!) Pepsi machine had just arrived. I talked to her about where I was going and she gave me general directions- so I headed out again and felt my way south, through a beautiful national park to my original destination safely. Her happiness and kindness went with me.

That lesson on awareness set the standard for how my week on vacation went. Not only did I not use maps at all, choosing instead to follow my surroundings' cues to get me to my mountain trailheads every day, but I abandoned all the research I had done and planned events I had envisioned before I got there. I turned my awareness inward to what my body wanted from this week away and felt my way there. I talked to people everywhere and got their recommendations for hikes to do, shops to visit and restaurants to try.

So I encourage you to throw out your workout plan while on vacation, and instead commit to activity each day, but in a loose form. Commit to being fit, healthy and active and the opportunity will arise. Whether it's a swim in the fab pool at your hotel, or a brisk run on the city pathways you can explore- just get out there.

Feel your way to health, and you will get there (with less mileage on the rental car!)

As it turned out I got to experience a great new form of yoga with a reknowned teacher, and hiked the best of Utah everyday while I was away. I couldn't have planned that any better.

30min Full Body Workout

2009-08-04T12:35:00.000-07:00

Image from www.thatsfit.ca 's article on How Should I Plan My Workout Schedule?

Ah Summer! The season of fitness- all this gorgeous weather and outdoor pursuits. How to fit it all in? How to generate enough energy to do it all? Get your workouts in!

Try this Full Body workout for a quick 30 min hit:

Repeat entire sequence 3 times. Keep repetitions between 20-25 and use medium to light weights to get your heart rate pounding along with your iPod.
1. Incline Fly
2. Upright Row
3. Squat
4. Triceps Extension
5. Bicep Curl
6. Shoulder Press

Pumped this out in less than 30 min actually and got on with my busy work day. Feels so good.

Full Body Total Program

2009-07-16T12:41:00.001-07:00

Image from www.thatsfit.ca, the lovely Tosca Reno. Go get her Eat Clean Diet for Men for great recipes (not only for the guys!)
After completing the last three weeks with Full Body 1, Full Body 2 and Full Body 3 , we're ready to combine them all in a dynamic, fun and challenging weekly program. There are so many combinations of this series, that you could continue with this thread for at least a couple more weeks before needing to switch it up.

This week, perform the following:
Monday- Full Body 1
Tuesday- 30 min steady state cardio
Wednesday- Fully Body 2
Thursday- 30 min steady state cardio
Friday- Full Body 3

There, that's it. Workout 5 days a week, about 30 minutes each. Switch it up and perform workouts 1, 2 and 3 on different days, making sure that there is one day of recovery or cardio between full body workouts.

I did one week with each of the full body workouts, then for the last 3 weeks have been mixing them together for different combinations (ie. Monday- Full Body 2, Wednesday- Full Body 3, Friday- Full Body 1) and have not gotten bored. Moreover, I've seen great changes in my physique. I've lost a lot of upper body (arm/back) and lower body (booty, thigh) fat. The full body workouts burn a ton of calories, so you're working out very hard. It is challenging, but what huge payoffs.

Now, I can't wait to begin planning my next workout plan, for the next 6 weeks. What will it be? Probably some derivation from my Oxygen mags.

Full Body 3

2009-07-16T12:22:00.000-07:00

Image from Fitness Vancouver
The third piece of the 4 part puzzle that I've been putting together over the last 6 weeks or so. This is the third of three full body workouts that combine for one awesome strength-building, fat-burning program. This is a perfect workout for a woman who is short on time, but loves banging out a hard session when she can. The calorie-burning benefit of a total body workout, combined with the strength-building repetitions makes this a sure thing for seeing changes in your physique.
Perform three sets, with repetitions between 12-15 of each exercise one after another. Complete the entire program three times. It should take you approximately 25-30mins. Complete this three times a week, with cardio on alternate days.
Full Body Three modified from Pam Mazzuca's, Bsc. CAT(C) program in Oxygen Magazine.
Incline Fly
One-arm Row
Reverse Lunge
Front Raise
Triceps Dip
An excellent program, to round out the exercises in Full Body One and Full Body Two which I've done for the last weeks.
Onto putting it all together in the 1,2,3 week! See the next post for the last installment of this full body program series.

How to Taste Coffee

2009-07-09T08:56:00.000-07:00

Image from Starbucks
Coffee is more than a drink, more than a social playing card and more than your morning/afternoon/evening jolt. It's an experience. No, I'm not a connoisseur of coffee; I don't sit in grand cafes sipping different blends and postulating on the mild notes. I actually only enjoy 1 cup a week, on Sunday mornings with my husband. And that is why it's so much more, coffee is an experience.
How many of us keep wine journals? Documenting tasting notes, and vineyard information? Do you also add little sides about who we drank it with, and where we were? One could do the same for coffee. Maybe it's a standing date with your girlfriends every Sunday morning, or catching up with a colleague during the work week, your coffee is part of that conversation. Why not choose it with the same awareness we choose our wine? Per oz can be just as expensive, so why not savour it the same way?
Here's how:
1. Smell- Cup your hand over your coffee mug opening and inhale deeply through your nose. What do you notice? Describe the aroma.
2. Slurp- By slurping you spray the coffee across your entire palate, enabling the subtle flavours and aromas to reach all the tasting zones of your tongue.
3. Feel- As you taste the coffee, identify where you are experiencing the flavours on your tongue. Note the weight of the coffee on your tongue.
4. Describe- Use descriptive words to express the characteristics of the aroma, the flavour and the way the coffee felt in your mouth.

Terms:
Aroma- The way the coffee smells. Descriptive terms for aroma can include earthy, spicy, floral, and nutty
Acidity- This is not the pH of the coffee, at least not directly. Acidity refers to the degree to which the coffee cleanses your palate. Are you left with a clear feeling on your tongue after a drink, or do flavours linger? Think of this as similar to eating a lemon, the lemon's acidity cleanses your palate.
Body- Body is the weight of the coffee, not the strength of the flavour as some assume. A light body will feel light in your mouth, while a full coffee will feel heavier. This is similar to the feel of skim milk versus homogenized milk in your mouth; skim is lighter while the thicker milk coats your mouth.
Flavour- The taste of the coffee. This is a combination of the aroma, acidity and body of the coffee.

Coffee can be paired with food, just like wine can. Try different combinations of coffee and chocolate, nuts, cheeses and fruits.

For more information on coffee tasting check out this very descriptive article.
Try it out for me. In the comment section I'm going to post my thoughts on tasting Starbucks' Casi Cielo coffee this morning in my coffee tasting lesson. Feel free to add yours once you've tried your next coffee.

When Less is More- Yoga Journal

2009-06-26T09:48:00.000-07:00

Image from article referenced below.
"The desire for external wealth causes unhappiness on both a practical level and a spiritual one. In order to afford things, you have to work long hours, leaving you less time for what truly sustains you, whether that's yoga and meditation, a hobby, or time with your kids. An expensive lifestyle also limits your choice of career, forcing you to take a high-paying job that may not be fulfilling."
-Helena Echlin , Yoga Journal

5 Ways to Stop Stress Eating and Build Resilience

2009-06-20T13:43:00.000-07:00

Today's image from article
Care of StressEating.com: great tricks for diffusing your stress eating urge

How to Lose Fat: Easy & Stress-free

2009-06-16T15:01:00.000-07:00

A simple article on the fundamentals of getting healthy. This article is well-rounded with advice on training, nutrition and supplements from a 'real-girl' perspective. She advocates training 3 times a week, and eating clean; a program that is stress free is the only program that will work for you. If you find yourself stressed, anxious or worried about training or nutrition, then it's not the program for you.

Full Body 2

2009-06-15T10:45:00.000-07:00

Today's image from: www.thatsfit.ca Ask A Fitness Expert: How Do I Get Rid of Arm Fat?

Second week on my new total-body program instead of a split-body program and I'm feeling energized and strong. I love feeling the way my legs move as I'm walking now- I used to shut out the mind-body connection when I was outside the gym beacuse I HATED my body so much. I'm coming around.
So last week was three rounds of full body 1 on alternate days (tues/thurs/sat) and cardio on alternate days (30 min walk mon/30 min walk wed/60 min walk fri).
This week I'm into phase 2 of the program designed by Pam Mazzuca, Bsc. CAT(C) out of my Oxygen Magazine. Here it is:

Total Body 2 (25 minutes) Do each of these in succession (perform one set of each, one after the other) and repeat the entire giant circuit three times.
Dumbbell Bench Press
Incline Dumbbell Row
Plie Squat
Lateral Raise
Triceps Kickback

Got my heartrate up and I really enjoyed a new routine this week. Mixing it up weekly has been keeping me engaged and excited. I hope to continue this good feeling. In fact, I've realized that in the past month, I've been working out to manage stress and anxiety and to feel better on the inside. This is different motivation than I had since January 2008 when I was working out soley for the purpose of external benefits. Could I be back in the saddle?

Missed the first week?
What's coming next week?
Wanna see the entire program?

New Program- Full Body 1

2009-06-10T12:34:00.000-07:00

My split routine for the last 8 weeks has really straightened out my exercise addiction- only once a day has become comfortable and reasonable again. I wasn't anxious or stressed about only exercising once a day and so I think a more healthy pattern of activity is starting to fit on me again. Gosh- more than a year after that fitness competition I'm finally getting back into a healthy, balanced schedule. It takes time to heal.
I'm now on a 6 week full body routine which alternates between 3 different total body circuits which I modified from one I found in an old Oxygen magazine. This one took slightly less than 30 min and got my heartrate going.
Total Body Workout 1
3x / week on alternate days, needs only dumbbells
Dumbbell squats
Push Ups
Bent Over Dumbbell Row
Shoulder Press
Hammer Curl
Jump rope (60 seconds)
Complete this entire circuit 3x one after another using 12-15 reps

Again this took less than 30 minutes, so when I was done, I hopped on the treadmill for some light, low impact cardio walking (20 min).

Wanna see the next week?
Or the week after?
How about the entire program?

Sale! YogaDownload.com

2009-06-10T12:30:00.000-07:00

What's better than a summer sale? Not much, especially when it helps you get into those summer skirts and tanks.
Check out www.yogadownload.com for your discount membership prices until June 14!

Avocado Spread/Dressing

2009-05-27T11:33:00.001-07:00

I use at least 2 avocados a week, making two separate batches. I started to use avocados to improve the health of my skin and hair in a dry climate. Ingesting more healthy fats is a great way to make your cracked skin, dry scalp and hair go away.
Avocado Spread/Dressing
1 whole ripe avocado (ripe when pressed firmly with your finger, it leaves an indent)
1/2 fresh lemon (fresh is much better than from-concentrate, and keeps the avocado spread greener, longer)
cayenne pepper, chili pepper and cumin to taste
Mash the avocado in a bowl with a fork or processor, add fresh lemon and mix to combine. Spice as you like with the suggested spices.
This creates a spread which is nice and spring-tasting on turkey burgers off the grill, or spread on cucumber slices lightly.
To create a wow-salad dressing, take 1 tsp of the spread above and mix with 1 Tbsp of olive oil and 1t more lemon juice. Mix together and sprinkle over several salads.

Why Willpower Won't Work

2009-05-27T11:31:00.000-07:00

Wonder why you and I are slaves to those cravings? This article explains: Why Willpower Doesn't Work

Bob

2009-05-06T11:32:00.000-07:00

This morning was a glorious workout; I actually breathed in and could feel my breath recharging me. I've become so numb lately due to stresses of work and home life. My husband got laid off almost 6 weeks ago which has negatively affected my nutrition goals; he's and I started treating ourselves more than usual. We've been consistent in our training, but using food to comfort and reward ourselves. I'm ready to leave that off.
Who is Bob? Bob helped me breathe deeper and see the sunlight shining brighter as I walked back to the office after my workout. Bob is a 78 year old friend of mine whom I used to see every single day at the gym in the morning, lifting iron after walking to and from the gym. I hadn't seen him in 6 months- he had cancer. He had survived chemotherapy and surgery and was back in the gym today for the first time, to get back into his schedule. He commented on his wife's health (sadly, not doing well from the stress of his diagnosis).
Looking into his beautiful, playful blue eyes I realized how excellent a person he was. His strength, kindness and mischievousness shone through.
What a gift to see Bob today. Only by being curious, lifting my head and smiling at the strangers around me did I ever build a relationship with him. What beautiful conversations are you missing today because your head is down and your life is 'too full'? Be curious and I guarantee you'll be inspired.

Back and Biceps

2009-05-06T11:11:00.000-07:00

Fresh Training: Back & Biceps Training
Workout time: 25 minutes
Wide-grip pulldowns: 4 sets x 6 reps x 80lbs (Heavy)
One-arm dumbbell rows: 4 sets x 15 reps x 12.5lbs each arm
Barbell curl: 4 sets x 6 reps x 30lbs
Concentration curl: 4 sets x 15 reps x 7.5lbs each arm
A great workout, and in and out of the gym in less than 30 minutes. I schedule my workouts in batch on Sundays, and I plan to do this split on days when I'm pressed for time.
Cardio: 30 min walk on treadmill 4.0 speed, 1% incline (decreasing incline to decrease muscle build-up in my legs and thighs)
This is the first day I've done two workouts in a day since beginning my new split program; I only did it because I have commitments this weekend so I can't do my Saturday cardio. Since I plan to do 3 cardio sessions a week, I move them around to ensure I get them in. Just because I can't get them in at the optimal time, doesn't mean I don't do them. This goes for daily timing as well; I believe that cardio is most effective in the morning on an empty stomach, but if I can't get out of bed to do it in the morning I don't let that stop me from doing it that day at all.

Meals Today:
1/8c creamy rice, 2T salba, 2T ground Flax, 6 egg whites, red pepper, tomatoe, 2c mate tea
3oz turkey burger patty, 1/2c rice and peas mix, 1t avocado spread (recipe later today)
3oz chicken breast, 1/2c rice and beans mix
3oz tuna, 8oz mixed raw vegetables
Supper- I don't know what I'll pick up at Planet Organic tonight, but it will be a nice treat- maybe some grilled tofu and a nice roasted vegetable salad. The meat-eater (husband) is out of town, so my suppers are mostly wonderful fresh vegetables.

Take good care of you today. You're all you've got.

Leg Training: Stregth

2009-04-21T14:48:00.000-07:00

I'm using a new trainer, he's the most relentless, punishing and motivating trainer I have ever had: my husband. I had always shied away from mixing training and marriage, but gave it a try because I over-thought training as usual and he could offer a fresh, no-cost perspective. Do you train with your partner/spouse?
He's got me decreasing my training, because he could see I was over-doing again; a trap I fall into because I think nothing of spending hours in the gym during the day on top of a pre-breakfast workout. He can see it from a different focal point, and notices changes in my body sometimes before I do. Excellent qualities for a trainer to have; and also, he wants the best for me- to be happy and healthy. I can say that he has picked up some of Jillian Micheal's hard-core don't-quit diatribes which he enjoys spouting at me when I give up.

He picked a great program from my most recent Oxygen magazine. And here is what I did today for legs:
Duration: 35min Quads/Hams/Calves alternating Heavy/Light
Smith Machine Squats (70lbs, 4 sets, 6 reps) Heavy
Reverse Lunges (5lb Dumbbells, 4 sets, 15 reps) Light
Hamstring Curls (75lbs, 4 sets, 6 reps) Heavy
Deadlifts (20lbs, 4 sets, 6 reps) Heavy
Standing Calf Raises (5lb Dumbbels, 4 sets, 15 reps)
I'll increase my weight on a few of these next week; it's a new program so I'm testing my strength. I'm also just getting back into structured weight training after a hiatus into aerobics and interval (strength and cardio) training. Feels great to have legs so sore I can barely stand in my 3" heels at work after. Accomplished!

Cookies and Milk make me sad

2009-04-21T14:43:00.000-07:00

http://depression.about.com/cs/diet/a/foodallergies.htm
Read this if you're curious whether your dairy and/or gluten intolerance contributes to any blue moods you have.

Fresh: Meals and Training

2009-04-16T08:33:00.000-07:00

Meals were simple this week, and free of any sugar, dairy or gluten. I really wanted to eliminate sugar this week, including fruit sugars. I've noticed they dry out my skin and I hold more water weight when I have fruit. Slower digesting carbohydrates are much nicer for a lean physique.
Meal 1: 6 egg whites (3/4cup), sauteed vegetables, 1/8c creamy rice, 2Tbsp ground flax, 2Tbsp salba, 2 cups mate tea
Meal 2: 3oz tuna with 1/2c kitcheree (mung beans and rice spiced with curry)
Meal 3: 3oz chicken, 1/2c acorn squash roasted with cinnamon on the grill
Meal 4: 2c raw vegetables (mixed ie: carrots, peppers, broccoli) and 3oz chicken or tuna
Meal 5: 2c cooked vegetables, 3oz chicken, fish or pork tenderloin

Training is amped this week to gear up for the upcoming spring and summer season! Doesn't it feel good to emerge from hibernation. There is a lightness of body I've experienced since the season turned lighter and warmer. So much easier to log those cardio hours.
Monday: 45 strength/cardio intervals DVD
Tuesday: Off
Wednesday: 20 min Level 1 30 Day Shred, 40 min cardio
Thursday: 40 min cardio, 40 minute fitness class (strength and cardio)
Friday: 20 min Level 2 30 Day Shred, 40 min cardio
Saturday: 20 min Level 3 30 Day Shred, 40 min cardio
Sunday: 60 min yoga, 40 min cardio

Total in Ten: Women's Health DVD

2009-03-27T10:57:00.000-07:00

Amy Dixon is my new favorite fitness personality. After purchasing her Ultimate Fat Burn workout, which professes to burn 500 calories in one session, I was hooked on her upbeat, but driving style. She's direct and clear in her descriptions of the workouts. I had to get more from her. After reading all of the Amazon.ca reviews of several DVD's I bought Total Workout in Ten. This morning I did the cardio drill (10 minutes) twice for 20 minutes of HIIT.
This DVD is at an intermediate level but there are modifications for those requiring lesser impact, or a slower pace. Divided in to 4 different workouts (Cardio, Upper Body, Lower Body, Flexibility) this DVD delivers the total package. I will do the entire DVD through for total body conditioning, but will use the 10 minute cardio segment in succession up to 3 times for a great cardio workout in 10, 20 or 30 minute intervals. Get this DVD so you have a flexible, customizable workout option in your library. Behind her Ultimate Fat Burn workout, this is currently the best DVD I own.

Epicure Selections: Gluten-free spice mix review

2009-03-27T08:45:00.000-07:00

On my sister's birthday I arrived at her home to take her out to dinner, and while I was not looking she cleverly hid 2 gifts for me in my purse- yes she is chronically generous. I love them and thank you lil' sis.
She is conscious of my gluten intolerance and kindly made sure that these did not have any at all- she loves me so.
Curry Dip Mix (Gluten Free)
A mild curry which is perfect for mixing into fat free sour cream, or plain yogurt for a vegetable or chip dip. I've also used this in mashed yams and soup bases already to create a nice compliment between sweet and savory. I highly recommend getting this versatile spice in your cupboard. It's totally free of any processed products or petro by-products. It, like many spices of course, is vegan friendly.

Verde Vinaigrette (Gluten Free)

This is fantastic- flavorful and green (verde)! When mixed with your favorite oil (I use a high-grade olive oil) and balsamic vinegar (again, higher grade is better for salad dressings) it freshens and adds spirit to your greens. I've actually created a little jar to have on hand all the time, using a glass mason jar, I've added this combination of green herbs to my olive oil and vinegar to have on demand. It's that good.
Have both of these ready to dress up your crudites or greens for spring. It's that time of year! Fresh food is always better.

Fresh Weekly: Training

2009-03-26T08:18:00.000-07:00

Monday: 20 min Heart Opening Flow yoga from YogaDownload.com, 30min uphill treadmill walk
Tuesday: 20 min Gentle Hatha yoga, 40 minute fitness class (strength and cardio)
Wednesday: 20 min Level 1 of 30 day Shred (Jillian Micheals) DVD, 20 min Power Yoga
Thursday: 20 min Morning Flow yoga, 40 minute fitness class (strength and cardio)
Friday: 20 min Detox yoga, 20 minutes Total Workout in Ten cardio segment
Saturday: 45min Blast Fat Boost Metabolism Cardio/Strength intervals DVD (Jillian Micheals), 20 min yoga of choice
Sunday: 45min Cardio Blast (The Biggest Loser), 60min yoga of choice

30 Day Shred Level 1 Review: This 20 minutes was at a beginner capacity. It felt good for an active session, but at a low enough level to begin to understand what this DVD will deliver. I will alternate between levels 1, 2 and 3 depending on the day and what my body tells me I can do with it on that day. A good workout incorporating strength and cardio intervals. Make sure you have hand weights, and an exercise mat for this one. I would definitely recommend incorporating this into your regular strength and cardio weekly routine. 20 minutes every morning before breakfast will go a long way towards your bikini-ready body fro the summer.

Fresh Weekly: Meals

2009-03-26T08:01:00.000-07:00

So my new favourite thing is doing my grains on the stovetop- it's so much easier to watch them bubble and boil while I make our eggs than to keep an eye on both the microwave and the stovetop. The texture is creamier and they are much reduced in size so I don't feel like I'm eating way too much. Not sure why they seem larger with the same measured portions when cooked in the microwave. Anyway, here are what my meals looked like this week:

6 egg white omlette with vegetables, 1/8c creamy rice cereal with 1/2 banana, 1 mug hot tea (in this picture it's coffee as I treated myself to one).
My mid-morning meal was the same as ever- 1/2c beans and rice combination (no picture.)
My lunches are fresh and juicy as I'm trying to convince spring to come out, come out, wherever you are!!!
Meal 4 or afternoon snack was my beloved 1/2c cottage cheese sided by fresh vegetables (about 1 1/2c or 6oz).
Finishing off the day with a warm meal is so satisfying. I've also gotten in the habit of making tea the second I walk in the door from work to ward off the post-work anxiety snacking one can do between getting off work and making supper. Supper was a variation of the combination of lean protein (chicken breast or white fish) with vegetables. This time I sauteed my vegetables, and then added soup base to make a bowl of soup, sided by some interesting Kimchai or Chinese broccoli.
That's a fresh summary of what I'm eating, or roundabouts, this week.

Fresh Training: Day 14 Yoga Challenge

2009-03-20T09:21:00.000-07:00

Today's training feels so good. My second workout is in jeopardy as my husband, for the first time in the 10 years that I have known him, has the flu. I may have to get home early to care for him (it's fun to play a doting wife when he lets me).
I am thrilled to continue HIIT training. From 530-600am I did the following on the treadmill:
0-5 min: Uphill walk 4.0 speed, slight incline warm up
5-25 min: Intervals between 4.0 speed (walk) 60 seconds and 7.0 speed (sprint) 60 seconds
25-30 min: Flat walk 4.0 speed cool down

I followed up with Core Yoga from YogaDownload.com as part of CarrotsNCake's 31 day Yoga Challenge. This 20 minute session demands a lot from your core, as well as your upper body. I have good upper body strength from years of weight training, and I train abs in my 40min fit class twice a week and still had to push HARD to get through the poses. Really warms up your body; perfect for the morning.

Benefits of 14 days on the 31 day Yoga Challenge:

My husband commented that my temper has ceased, and he feels like he's "getting his wife back" after being wound tight with stress for weeks
Greater flexibility during stretching segment of my 40min fitness class
Heightened awareness of form during weight training sessions; doing lunges yesterday I was keenly aware of my knee positioning over my toes and could adjust to ensure a pain-free training session.
I feel like me again too; I find situations less stressful, and can find myself thinking on the positive end of many situations again. I'm definitely laughing more too.

Pumpkin Stovetop Oats

2009-03-20T09:06:00.000-07:00

Happy first spring day! It's so nice and sunny; I think that the earth is letting us know that she can still take good care of us.
Fresh Meals:This is my regular break-feast: 6 egg whites scrambled with mushrooms and peppers with a bowl of hot grains. Today my grains were stovetop uncontaminated oats with pumpkin puree (not pumpkin pie filling) and raisins. TiP: Cook 1/2c uncontaminated oats on the stove over medium heat with 2c water. When oats are partially cooked add in the pumpkin, sprinkle in flax and salba. Turn off heat, cover and let sit. This picture really shows the creamy goodness that is stovetop oats.
At 10am I ate my 1/2c beans and rice combo- same as last week. No picture.
Lunches this week have been big green iceberg letter salads with peppers topped with 3oz chicken breast diced. Sticking to about 1Tbsp vinaigrette to top. My post workout snack has been a wonderful collection of mixed fruits, normally with lunch as I eat it after my pm workouts.
Afternoon meal has been brussel sprouts roasted with garlic and balsamic vinegar and 1/2c cottage cheese (1%)-I love this meal. Good veggies, and I love cottage cheese. Suppers have been the standard chicken or white fish with vegetables. Last night I got a little creative because I was feeling lazy. So I had a yellow pepper filled with shredded chicken with bbq sauce and raisins with fresh tomatoe wedges on the side. As spring approaches, I crave more raw vegetables and fresh flavours rather than the rich warm flavours of the winter and autumn.

What flavors do you incorporate more during the spring?

High Intensity Interval Training

2009-03-18T15:37:00.000-07:00

This morning marked my first running workout since I dropped out of marathon training to help my metabolism recover from my fitness competition- and it felt freakin' fantastic. Here is my beginning treadmill HIIT training this morning:

0-5 min- warm up at 50% RPE (RPE is your rate of percieved exertion, so warm up at 60% of your full capacity). For me this was a light walk, uphill at 4.0 speed
5-25min- 1 minute intervals alternating between sprints and walks. My walking speed maintained at 4.0 speed, with a slight incline to help avoid shin splints and sprints increased in speed from 75% RPE (about 5.0 speed) to 90% RPE (about 7.0 speed) and then back down to 75% RPE before cooling down
25-30min cool down as warm up

This is a workout to ease me into HIIT training again. There are some great interval workouts here:
30 s interval workout
60 s interval workout
Each workout type has different levels for beginners, intermediate and advanced. Definitely check out IntervalTraining.net if you're looking to start HIIT or are looking for good ideas to mix yours up.

I plan to alternate between 30s and 60s intervals in the future to keep my body in a state of gentle shock to accelerate fat loss.

Fresh Weekly

2009-03-18T15:27:00.000-07:00

So I'll be back with pictures as soon as I put batteries in my camera; I know-lame excuse. But that's ok because I am totally lame (really- ask all my friends).
My meals for the last three days have been as follows:

6 egg whites, 1/8c creamy rice cereal, 2T salba, 2T ground flax, 2T agave nectar, 2c mate tea
1/2c brown rice mixed with black beans topped with 2T salsa
2c mixed salad greens with peppers and tomatoes, 3 oz chicken
1.5c mixed fruit salad with berries, bananas, melon and apples
6oz vegetables (mixed raw or cooked) with 1/2c 1% cottage cheese
3oz chicken breast with vegetables
I also went off my meal plan last night and had one chocolate pumpkin muffin from the batch I made for my husband's office. Bad choice as they were not gluten free and I feel sick to my stomach today for it.

My training for this week is going on as planned:
Sunday: 45 plyo/strength training and 60 minutes power yoga
Monday: Off
Tuesday: 20 minutes Power Yoga, 40 min strength/cardio class
Wednesday: 20 min HIIT with 5 min warm up and cool down, 20 min morning flow yoga
Thursday: 20 min Core Yoga, 40 minute strength/cardio class
Friday: 20 min HIIT with 5 min warm up and cool down, 20 min detox yoga, 30 min uphill walk
Saturday: 45 min plyo/strength training, 20 min yoga
Sunday: 20 min HIIT, 60 min yoga

8 to Great Success

2009-03-16T13:21:00.000-07:00

Ran across this from Chris Morgan at Learn2Develop; he posted this great video from TED. It's Richard St. John's 3 min vid about what makes success- from years of research and thousands of interviews with successful people.

The weekend went very well with 2 training sessions, and sticking to my yoga challenge. Yesterday's yoga was a 90 minute power session which left my legs really sore today.
My meals were the same as every other day, but I indulged in some treats over the course of Friday to Sunday. These included
-1/2c trail mix
-Haagen Daaz coffee ice cream
-3 cadbury creme eggs (yes, they are my favourite candy-ever! so I went overboard)

Presto Pesto!

2009-03-12T12:41:00.000-07:00

Just finished my 40 min fitness class- today we did everything from aerobic drills, weighted upper and lower body work, including handweights, bosu balls and elastic tubing. We get a lot done in 40 minutes! Lunch greeted me when I returned to the office: Balsamic glazed salmon (about 3oz) and 1.5c Pesto'd Squash, and cantaloupe for my post-workout glucose. This was a pesto week because I had a ton of fresh basil and garlic to use up. So I grabbed Choppy (my food processor) and stuffed it full of basil leave, 4 cloves of garlic, a couple tablespoons of olive oil, 1/2c pecans (I don't like pine-nuts) and 1/2c light parmesean cheese. After several go-rounds I had about 1.5c fresh pesto to use on everything this week.Breakfast after my 20 min Morning Flow from YogaDownload.com was the regular omlette/fritatta and creamy rice + grains spread.
At about 1000am I got to my beans/rice combo topped with salsa today. Have to keep eating at regular intervals to hopefully convince my metabolism to begin working again (after a long long 10 months of recovery from my fitness competition).
This afternoon will feature my lovely crisp crudites starring tomatoes, broccoli, carrots and yellow peppers with balsamic vinaigrette for flavour. Sided by my cottage cheese (1/2c) sprinkled with cinnamon.
No pictures of supper tonight- it was the same as last night- squash, mushrooms, chicken and pesto!
So the standard 5 meals, between 200-300 calories with the exception of breakfast being more. No snacking at night; fill that need with hot tea or diet soda instead. Making sure I get at least 4L of water in me. I'm feeling good and didn't hate my reflection in the mirror at class today.

Marriage-Facebook Tag

2009-03-12T09:04:00.000-07:00

I was tagged in a friend's Marriage survey; I'm only going to do this once and so will post it here:
Marriage (From facebook tag)
What are your middle names? Jade and Chadsey
How long have you been together? 5 years, married for 2.5
How long did you know each other before you started dating? 8 years
Who asked who out? He asked me
Whose siblings do you see the most? We're lucky, we see both
Do you have any children together? No, and will not
What about pets? No, and will not. We are one another's pets.
Did you go to the same school? Same high school, different Uni's
Who is the most sensitive? Me, by far
Where do you eat out most as a couple? We're limited; he kyboshes a lot of my choices to help me avoid gluten.
Where is the furthest you two have traveled together as a couple? Mayan Riviera, Mexico
Who has the craziest exes? Neither of us. Our exes are fine people and are not crazy- sincerely.
Who has the worst temper? Me- red hot hot temper.
Who does the cooking? Me, 6 meals a day, 7 days a week.
Who is more social? He is very energized through other people; I tend to hide
Who is the neat freak? He is.
Who is the most stubborn? He is. But by answering that way, I think I indicate that I am.
Who hogs the bed? He does. But he can't help it- he's a big, muscle-y guy.
Who wakes up earlier? Me. It's my time; and I think he would die if he awoke before 6am.
Where was your first date? Movie theater, watching "Finding Nemo"
Who has the bigger family? He definitely does- a big Dutch family.
Do you get flowers often? Yes, right now I have some lovely purple ones
Who eats more? He does, but I'm close behind him. Him more meat, me more veggies
Who sings better? He is a great singer, very few people know that.
Who does the laundry? He does, and is great at it.
Who’s better with the computer? He is- it's his job. You would not believe our home office- two huge screens, and more computing power than his network at work. And, he's paranoid, so it's super secure.
Who drives when you are together? He does, but hates it as the car is too small. When we get the new one he won't let me I'm sure.
Who picks where you go to dinner? I pick one, he says no and chooses another. For my own good I'm sure.
Who is the first one to admit when they’re wrong? Me, but I don't do it often enough. I'm wrong a lot.
Who wears the pants in the relationship? He does. A woman is more powerful in a hot skirt- and I wear a lot of skirts.
Who has more tattoos? I do
Who eats more sweets? I do, biggest sweet tooth I know of.

Red Break-Feast

2009-03-11T08:27:00.000-07:00

The Lunar flow last night from YogaDownload.com as part of Trina's 31 Day Yoga Challenge was a boon in a time I needed it. After getting testy with my husband, I turned on the 20 minute session and chilled right out- he appreciated that. Even after snapping his head off before the session, he sat watching me twist and unwind and said "You look so beautiful doing that"...how awesome is he?
My break-feast (like my new word?) this morning ran along my favourite color theme-Red! Color of passion, boldness, and the Chinese flag (word to my homeland- hahaha). My nails are even bright red right now. Break-feast was a 6 egg white omlette with red peppers and tomato, sauteed with Lee Kum Kee's chili garlic sauce and a little ketchup to top. Followed by my bowl of grains including ground rice, flax and Chia flour (I'll review the flour soon). I also had a mug of my favourite Guya ki Choclate Mate tea.
My mid-morning snack was a 1/2c beans and rice topped with bbq sauce; you can see a little frost in the picture because it came out of the freezer before making it into my lunch.
A butter-lettuce salad with ground turkey and salsa, with an apple for dessert was lunch.
I love cottage cheese! My dad used to put Kraft's onion soup mix into it as a cracker dip when we were young. Now I can't have the crackers or the dip mix, but the cottage cheese still brings back memories of Dad and us kids. I also enjoyed the crunch of my fresh vegetable medley (about 6oz of combined carrots, broccoli and tomaotoes).
Almost-Chicken, Mushroom Alfredo was for supper. Spaghetti squash tossed with pesto, garlic sauteed with chicken and mushrooms. Add a couple tablespoons of fat free plain yogurt for a creamy texture.
Fresh Today: Training
20 minutes core yoga from YogaDownload.com: a beginner level class that requires one to use a lot of upper body and core strength, combined with leg lengthening and toning expansions. The back bends at the end really stretch your spine. I will purchase their 90 minute class to use as strength training in the future.
What healthy food brings back childhood memories or feelings for you?

Fresh Tuesday: Meals and Training

2009-03-10T10:45:00.001-07:00

The 'spring ahead' time change, combined with about -24C weather forced me to remain asleep this morning and I missed my morning yoga flow- so tonight I'll use YogaDownload.com's Lunar flow instead- a good opportunity to try it out (lookin' on the sunny side- always on the sunny side).
I began today with my biggest meal of the day; a bowl of grains including ground rice, salba and flax (homemade), a 6 egg white omlette with red pepper, mushrooms and tomatoes with salsa and a cup of mate tea.
Mid day I was hosting a conference call and felt self-concious pulling out my beans and rice with bbq sauce while hosting corporate guests for a province-wide meeting. So I pulled out my apple chunks which I had saved for my post-workout instead, and ever the hostess, I sheepishly offered my guests some apple from my ziploc container (urgh! I know). But that just opened the door for my guests to pull out their protein shakes and bars to eat comfortably with me. They packed their own snacks but were waiting for an appropriate time to have them. I'm so glad I created a space where we could all get our nutrition in, while discussing business.
Next was my 40 minute fitness class- an excellent workout. I returned to the office ravenous and ate my lunch which included 3oz grilled balsamic glazed salmon and garlic roasted brussel sprouts and mushrooms with my rice and beans from earlier. I hestitated and almost didn't eat my rice- but I have to be careful to eat all my calories for the day. I cannot begin starving myself or straying from my planned meals again. Straying means both not eating all the food I have planned, as well as eating food that's not on it. Lastly at work I finished my afternoon snack after my meetings; 1/2c 1% cottage cheese, 6oz mixed raw vegetables (tomatoes, broccoli, carrots).
Supper was grilled chicken breast with fresh pesto and chili-sauteed green beans. I also grabbed 2 medjool dates on my way in the door before supper was ready. I was starved.
Fresh Today: Training
40 min fitness class (strength and cardio)
20 min lunar yoga flow from YogaDownload.com

Goodnight- finishing an episode of Desperate Housewives with my husband!

Fresh Today: Meals and Training

2009-03-09T10:00:00.000-07:00

Welcome this week! I'm so glad to see you.
I started the morning off by sleeping in an extra 20 mins, so I just about forwent my yoga for the day but reconsidered when I realized I won't be home until 9pm tonight. urgh. So I did the 20 minute Heart Opening flow (intermediate level 2-3). I really liked it and think I will purchase the longer versions of both this one, and the morning flow since I want to support YogaDownload.com as much as possible.
For breakfast it was super pancakes as they are quicker to make and eat than my omlette and hot rice cereal. No pics, but you can see them here from last week.
Post workout I had my balancing Kitcheree (rice and mung beans) and a gala apple.
I was out for a client meeting over lunch, so I didn't get to photograph the house side salad and grilled chicken breast with oil and vinegar.
For my afternoon snack I enjoyed 1/2c 1% cottage cheese and about 6oz of fresh crudites (broccoli, cherry tomatoes, carrots, peppers) with 1Tbsp salad dressing for dip.
Supper was at our favorite Vietnamese restaurant, "A Touch of Ginger" in Kensington; we used to live in this hip little artsy area and would go without fail every Thursday night just me and my husband. They got to know our names and our order never changed, so they had it hot for us just about immediately after we got in. We go less now since we bought in another area of the city, but they still know our names and we're happy to catch up with them whenever we get to.
When we got home from a meeting last night at around 930pm I was hungry and so had 1/2c plain non-fat Astro BioBest yogurt with 2Tbsp vanilla protein powder and a dash of cinnamon.
Training Summary:
20 min Heart Opening flow yoga (Ashtanga)
30 min uphill treadmill light jog

Oh and another note to my awesome husband- thanks darling for the new suit! Definitely helped hit the client meeting out of the park today- I'm so grateful. Love.

Fresh Week: Training

2009-03-08T11:06:00.000-07:00

Here's my workout plan for the week:
Monday: am- 20 min Core Yoga download from YogaDownload.com for the Yoga Challenge/ 30min treadmill walk
Tuesday: am- 20 min Heart Opening Yoga/ pm-40 min fitness class
Wednesday: am- 20 min yoga (TBD)/ 30 min treadmill walk
Thursday: am- 20 min yoga (TBD)/ pm-40 min fitness class
Friday: am- 20 min yoga (TBD), 45 min cardio/strength intervals dvd (TBD)
Saturday: am- 20 min yoga (TBD), 45 min cardio/strength intervals dvd (TBD)
Sunday: am- 60min detox yoga

Fresh Today: Meals
Late Breakfast: 1/2c uncontaminated oats, 2T raisins, 2T ground flax, 2T salba, 2c coffee with almond milk and splenda, 6 egg white omlette with spinach, tomato, red pepper and mushrooms, 2T ketchup
Lunch: Crudites with 3T hummus, 1/2c cottage cheese
Mid-afternoon Snack: lettuce salad, 3oz ground turkey, 2T salad dressing
Supper: 4oz grilled salmon, roasted brussel sprouts
Treat: 1 fresh fruit when I like

Can't wait to get my camera back to post pics.

31 Day Yoga Challenge

2009-03-08T10:19:00.000-07:00

Trina at CarrotsNCake has started a yoga revolution online; what a brilliant way to bring healthy minded persons together and promote well being. Her 31 Day Yoga Challenge is being promoted by YogaDownload.com too, offering a 50% discount off purchased yoga downloads for the month of March (enter promo code CarrotsNCake at checkout). Even better news, you can try all of their 20 minute sessions for free-anytime! Their classes are printable pose guides, accompanied by well-created audio guides and slide shows (optional).
I'm hopping on the bandwagon a week late, so my challenge will be a 25 Day Yoga Challenge and I'm committing to 20 minutes of yoga a day until March 31, 2009.
Saturday, March 7, 2009- 20 minutes Power Yoga- challenge level 3-4 (intermediate). A great, challenging class to really create some heat in your body. This was invigorating, and challenged my upper body strength right off the top. My shoulders are sore today for just the 20 minutes.
Sunday, March 8, 2009- 20 minutes Morning Flow- challenge level 2-3 (beginner-intermediate). Focusing on back bends, this really sets a pure-posture standard for your day if you do it in the morning. Opening and strengthening the spine supports a tall posture, and open chest for your long days in front of the computer or hunched over a steering wheel.

Oh- and where are those food pics for the weekend? In my ambition to get all my meals documented on Friday, I forgot the camera in the office. Oh well. Here's a breakdown in text:
Friday finished with a Playstation Scene It get together at our place. I indulged in multiple glasses of a Piesporter with my friends, a brownie with cream cheese icing, salad with pears and goat cheese topped with barbeque beef (everyone else had beef on a bun). So this was my treat meal for the week.
Saturday was a great clean day; I love the feeling of accomplishment and internal purity from a clean day:
Breakfast: 1/8c creamy rice with 2T flax, 2T salba seeds/ 6 egg white omlette with spinach, tomato, red pepper and mushroom, 2c coffee with almond milk and splenda
Mid-morning snack: 10 almonds
Lunch: 2c leftover butter-lettuce, pear and pecan salad with 3oz ground turkey and 1T sesame orange dressing
Supper: 2c iceberg lettuce salad with 3oz ground turkey and 1T sundried tomato & oregano dressing, 1 bowl fresh fruit including banana, strawberries, and kiwi

Mid-day Eats

2009-03-06T12:30:00.000-08:00

Hmmm...I think I will try to take pics and then do one big post each day of my food- it's getting tedious posting everytime I eat. I don't know how fab bloggers like Kaneil and Trina do it.
Anyway...here are my mid-morning meal and my lunch. The first is a 1/2c of brown rice and kidney bean mixture. I mix the two for the texture and balancing nature of the combination.
And around 100 I had a 2c measure of last night's supper: chicken pineapple curry. Sorry about the disgusting food photography- I remember my new initiative to post pics of my food halfway into said food- so it's not pretty.
So what could possibly be left to eat after all this? Well, I have 1 c cottage cheese (1%), and about 6 oz organic carrots to eat around 330. This evenings supper is a mystery- what to serve 8 people at a spur of the moment Wii and Xbox party? Keeping it healthy, but still filling? Any ideas out there?

Fresh: Breakfast

2009-03-06T08:46:00.000-08:00

This is how it begins...super pancakes. In the mix this morning was 3/4c egg whites, 1/2 c uncontaminated oats, 2T ground flax, 2T salba seeds, dash cinnamon, 2T psyllium fibre husk. Mix this together and don't wait too long to get it on the warmed pan- these grains suck up moisture pronto!
This mix made 6 good sized pancakes (a lot to eat, but so satisfying for hours).
And accompanying these super guys were the condiments. Bali Sun coconut oil (about 1tsp) to non-stick the pan, a spray of becel after cooked and about 1T no sugar added ED Smith Apricot jam and about 1T agave nectar. A little sweetness to the fiber and protein rich breakfast pancakes.
See you back in a bit for lunch and mid-morning snack.
Fresh Today: Workout
After 2 days off because of flu-y feelings I felt restless this morning at 545am. So I got up and did 35min Fat Burning (cardio) pilates dvd and when she started the abs work I put in the pick-your-spot pilates dvd for 10 min each of butt and thigh work. ouch! Not a lot of repetitions, but a lot of small-muscle fiber work makes my legs shake and feel worked. The cardio was lighter as I'm still feeling flu-y. Better than nothing? I disagree- I should have slept in a bit more and allowed myself to feel icky. I'm not going to get over this unless I relax.

Comfort Food in your Environment

2009-03-05T12:14:00.000-08:00

While lifting weights to Jari Love's "Get Ripped" fitness DVD, I was stunned into thinking. You know those moments when the incoherent stream of life is interrupted in a moment of clarity and meaning. One could say a moment of 'understanding'. Yeah, I got one watching a weight lifting video?? What happened to brains and muscle being exclusive?
Anyway- she said she truly believes our environment controls us, so get that junk food out of your house. It hit me- I'm disappointed in myself day after day for not having iron-clad will power over that jar of peanut butter in the fridge. So, the pb really is controlling me.
Don't argue with me about will power- I've dieted for a fitness competition and understand what will-power is. Just take a look at what is around you which is contolling you- a candy dish at work, a fridge full of 'junk food' your spouse can eat but you 'can't'. Or is it even a person whose negativitiy and own struggle with healthy, clean eating bringing you down? Figure it out, and get rid of it. Tonight, the peanut butter, and all baking supplies are going in the trash.

A Letter from Generation Y

2009-03-05T12:10:00.000-08:00

A letter by Kathleen Argonza at Brazen Careerist:

To the older Generations,

My name is Kat Argonza and I am a Milennial.

You call us lazy, distractable and disloyal. We don’t understand good old fashioned traditions. We don’t pay our dues. We demand too much leeway, such as time off, flexibility and high pay. According to Cashmere Mafia “Generation X made way for Generation ID… I deserve”. If my generation exhibits a sense of entitlement, then previous generations exhibit a false sense of Accomplishment.

How about a Social Security system that we won’t benefit from, but will lose a lot of money to? What about the cost of education and the cost of living driven sky high, the system of credit? Try Health Care? Gen-Y inherited this from old generations. How about the FUBAR in the Middle East where old ways of thinking dominated and prolonged a war that we could have and can still win if new ideas could be accepted. General Patreus is a true rarity - he knew that if somethings not working you don’t keep doing the same thing. You change. You adapt. You try new ways of thinking until you find something that works. It’s a new concept to swallow, but just because it’s new and different doesn’t mean it’s bad. Just because something worked before, doesn’t mean it’s working now.

Want to know the kicker? We have a credit problem in this country. So what are we doing? We’re throwing money we do not have at it! We’re driving our country into more debt. So thanks a lot for putting that debt on our shoulders. Thanks for not adapting and doing the exact same thing over and over again even though it obviously doesn’t work. We have a debt problem? Let’s make more debt!

Who’s going to have to fix this mess? Generation Y, or the generations that come after us. So for all the criticism we recieve, we’d hope you’d have a little faith in us, or else why would you be placing this huge burden upon our shoulders? So maybe instead of criticizing us maybe you should try to help us solve the problems that were created before most of us were even able to walk.

We’re inheriting an uncertain world and we need guidance, not judgment. We need mentors who understand that just because we have new ideas doesn’t mean we’re disrespecting your way of doing it. My generation needs to end this curse, but we can’t do it without the help of the Generation that is currently holding power. Don’t make it worse and fix what you can. Invest in us, teach us. It’s the only way we can stop digging our own grave, financially speaking.

Respectfully,

Gen-Y

Low-carb Chili

2009-02-26T07:41:00.000-08:00

Look at my lovely pot of vegetables- they became my chili for lunch a couple of weeks ago.
Low-Carb Chili (~5 1c servings)
1 c sweet onion, chunked
2 red bell peppers, chunked
2 yellow bell peppers, chunked
1 c green beans, cut in half
2 cloves of garlic, chopped finely
2 fresh ripe large tomatoes, chopped
1 lb ground turkey
1 tsp cumin
3 Tbsp chili powder
1 Tbsp coconut oil
1 crushed dried chipotle pepper (or you can use Tabasco's Chipotle seasoning)
Saute sweet onion with garlic in warmed coconut oil in deep soup pot or saute pan. Add spices. Heat through and then add turkey. Cook turkey through and then add tomatoes, cover and simmer to soften tomatoes. Add the rest of the vegetables until just tender.
Divide into lunch size portions in individual containers, freeze for your clean-eating week ahead.

Fresh Today: Meals and Training
600- 6 egg whites, 2 large mushrooms, 1/4 red bell pepper omlette, 1/8c creamy rice cereal, 2Tbsp ground flax seed, 2Tbsp whole salba, 1 tsp coconut oil, 2c mate tea, 2 Tbsp raisins, cinnamon
Mid-morning snack- 1/2c kitcheree
Workout- 40 minutes cardio, weight training combo class
Lunch- large cucumber, tomato and bell pepper salad with 1 small can Ocean's Tuna Lemon Pepper
Post-workout (with lunch)- 1/2c fresh raspberries
Mid-afternoon snack- 1/2c 1% cottage cheese, 6oz fresh organic carrots (cut into chunks for finger food)
Supper- Spinach, mushroom & mustard stuffed chicken breast, roasted brussel sprouts with balsamic vinegar
Lots of water throughout the day- I've been struggling with an allergic reaction for the last 2 weeks, even been to the doctor for it, but it hasn't cleared up and we have no idea what is causing it. I'm trying to flush my system with good old fresh water to hopefully rid myself of the hives.

What lotion do you use to keep your body moisturized?
Lubriderm was recommended by my doctor, but has just resulted in more hives.

Top 10 Signs You've Become An Adult

2009-02-26T06:21:00.000-08:00

From Honey at Brazen Careerist

Personally, I think it’s kind of sad whenever you look back on your life and want to be in a particular place again. Looking back and remembering how happy you were is one thing, and looking back and wanting to be there again is another. But the signs of an adult are plain to see, and here are the Top Ten ways you can tell.

1. You watch (or read) the news. Now granted, in times like these you can’t help but watch the news…but how many high schoolers or college kids do you think are following what’s going on in the world? I became interested in the news because a) I don’t know how closely they monitor my internet at work and I think that Yahoo! news is a pretty safe URL to have in my browser history, and b) I studied rhetoric, and the rhetoric of politicians is pretty fascinating stuff. The BF couldn’t care less about the news when I met him…I created a monster here. I suggested to the BF that since he hates sports, the news would be great small talk for him. Now he’s obsessed. Half of our TiVo is devoted to local and national news programs. Sigh…at least Charlie Gibson is attractive and intelligent. Wait! Maybe thinking Charlie’s kind of hot should be #11 on this list…

2. You have a budget and a savings account (with money in it!). All of my life (all the way through grad school, actually) my financial philosophy was “try not to spend a bunch of money on crap.” Now, I track every penny I earn (and spend). Trying to pay off debt, it turns out, is a lot more of a pain in the ass then accumulating it was…especially if you never really thought about what your debt-to-income ratio would be once you graduated. Perhaps #2 should have been, “you know you’re a grown-up when you use terms like debt-to-income ratio.“ I totally use the monthly checkbook sweep method to make extra credit card payments. I think even knowing what a checkbook is and how to balance it is kind of a lost art…

3. You instinctively shake hands when meeting someone you don’t know. Remember when you were in college and adults started shaking your hand, and it was all weird? Now, you do it without even thinking…to people your own age or younger!

4. You get hangovers. I remember the first hangover I ever had…now, I was 18, but to be fair I drank half a bottle of peppermint schnapps. (I do not recommend this). But nowadays, if I have more than 2 drinks, I feel like crap the next day. WTF?! I remember when I thought hangovers were for wimps and fakers…or to pretend that you really couldn’t get to that 9 a.m. class…

5. On the weeknights, you go to bed by 11 o’clock…at the latest. I have always tended to fall asleep early, but I remember when I would leave the house at 11 p.m. on a weeknight to go out dancing and not get back until 2:30 a.m. at the earliest. I did this two weeknights per week and that doesn’t count Friday or Saturday! Nowadays, if I don’t go to bed by 10:30 p.m. then that means one of two things: 1) I have fallen asleep in the living room with the TV on, or 2) I am going to have to close the office door at some point during the next day so that I can either take a little nap or weep uncontrollably.

6. On the weekend, your idea of “sleeping in” has become 9:30…a.m. It turns out that if you get up at 5:45 a.m. every day, you can’t shake that programming on the weekends - at least not entirely. No matter how late I stay up on Friday, I have a tendency to wake up at 8:30 a.m. in a complete panic thinking that I am late…

7. When you see someone driving recklessly, your first thought is, “Oh my god, that’s so dangerous.” This was probably one of the first signs I noticed. I didn’t drive recklessly when I was younger, but I got a little wet whenever I saw someone do it (especially if it was someone I was dating). Now I have to literally bite my tongue not to backseat drive the BF…and I have called him on the way to work to tell him about the stupid things I see drivers doing on the freeway. Wait a minute, is that hypocritical? Hm…

8. All your high school/college friends have one or both of the following: a kid and a mortgage. And as if that weren’t bad enough, they’re starting to treat you differently because you don’t have those things. The BF and I are going to turn 30 this year (yes, I know my bio/profile on this site is out of date…) and everyone we know is starting to look at us askance and say things like, “homes are a good investment” (cough, cough, bullshit) or “children are the most rewarding experience of your life.” Um, what?

9. You haven’t done in an illegal drug in…wait, when was the last time you had a joint? Okay, this is fortunately the only thing on this list that means I might not be an adult…I have found that since I get hangovers now (see #4) that pot is the best way to get a good night’s sleep and not feel like shit the next day at work. Now, I smoked the odd time or two (and I’m not really exaggerating…it was really, really infrequently because one hit made me fall asleep almost immediately) when I actually was in college (I never smoke or drank in high school, which is a whole other story about what a huge dork I was). However, the BF owns a volcano vaporizer. When he originally bought this I was horrified that he paid $600 for this device. Now, I use it daily and this month marks the first time in my entire life that I chipped in for pot. But the rest of you - the ones who don’t smoke anymore? You are officially old.

10. Your have more work clothes than casual clothes…and this doesn’t bother you because how often do you wear jeans, anyway? The BF said this recently, and I almost peed my pants. I still have more casual clothes than work clothes, but then again, that’s because I haven’t graduated yet and I’m still paying off credit card debt (see #2…).

Well

2009-02-23T10:49:00.000-08:00

Well. I'm well.
Sorry for the lack of postings- no excuses, just apologies.
Last week I slept in every morning instead of doing my first workout, resulting in only one workout a day last week. I'm considering doing a couple 2 workout days this week, because I am struggling with balancing mentally letting myself down for only working out once with trying to get some more sleep. My health had to come first last week as I was healing from a bad infection from my dermititis.
This week it's paid off, I got some healing done (check) and I'm looking healthier, if a little softer. I cranked up my treadmill workout today to build momentum for this healthy week.

0700: 1/8c creamy rice, 2T salba, 2T flax, 1/2 banana, cinnamon (no artificial sweeteners like splenda), 2 c mate tea
930-1010: 40 min treadmill workout- Incline 5.o Speed 4.0. Increasing speed and decresing incline to account for sore foot from step classes
1030: 1c watermelon, 1/2c pineapple, 1/2 c kitcheree
100: 2 c cucumber and tomato with 3 oz grilled chicken seasoned with dry basil and oregano (Greek salad)
330: 6oz fresh, organic carrots
700pm: 3oz lean steak cubes with roasted peppers and onions

I have a pilates level 2 class at 5pm, but it started a month ago, and because of my work travels, I haven't gotten to go at all. Will the instructor kick me out if I show up halfway through the course?

25 Random Things

2009-01-29T15:54:00.000-08:00

So a couple of friends have tagged me for 25 Random Things About Me. Thought I would indulge in a little self-promotion and actually do it. So here are 25 totally random things about me, followed by my meals and training for the day.
I...

just ate broccoli and home made hummus
wish I could make home made broccoli
will forget your name the first time I meet you
will ask you outright what your name is the second time I meet you
am not ashamed about asking for your name again
am returning 2 dvd's to amazon this week because they arrived defective- great return procedure
love my curly hair
love your straight hair
think people don't talk enough, let's have more conversations with one another
danced on the tables at a duelling pianos lounge last weekend-with my business partners (they were up there first!)
have been described as 'regal'
believe that making and keeping human relationships healthy is the meaning of life
want to play more volleyball
ate a whole bag of Hershey's new Cherry kisses two nights ago
am afraid of the dark
believe that yoga detoxifies
will be an ex-pat in the future
want to take care of you, so let me do it
believe you make it hard for others to show they love you by not asking for help
am grateful
think that nutrition largely determines your mental and physical capacity to thrive
am surprised at how easy it is to find 25 random things about myself
wonder how hard it would be to find 25 random things about your partner, or friend
daily make mistakes which make me smack myself over the head and laugh
am not as smart as I think I am

Meals and Training
515am: 45 min cardio pilates
600am: 1Tsbp raisins to ward off dizziness from low blood sugar
730am: 5egg white omelet with spanish onions, spinach, mushrooms, 1/4c creamy rice, 2T salba, 2T ground flax, 1tsp coconut oil, 2c mate tea
1030: 3 rice cakes, 3/4c 1% cottage cheese, 1 medium ripe tomato open faced sandwiches
12-100pm: step class with weights
130pm: 1.5c vegetable chicken soup, 1/4 apple
430pm: 1.5c raw vegetables w/ 4Tbsp hummus
630pm: (planned) ground turkey salad with 3Tbsp salsa and 1Tbsp sour cream

Trip to Costco tonight to make meals for my husband while I am away in Austin, Texas for the next week. The guy's gotta eat while I'm gone.

Wellsphere: Online Health Community

2009-01-27T15:56:00.000-08:00

Wellsphere- check this website out; it's a warehouse for housing articles, blogs and discussions on health topics which range from fitness, recipes, stress management, healthy pregnancy to special diets.

Fresh Today: Meals and Training
So here's what's going on today for me:
700am: egg white, spinach, tomato and red onion omlette, 1/4c creamy rice cereal with splenda and cinnamon, 2T ground flax, 2T salba, 1t coconut oil, 2c mate tea
1030am: chicken breast, brown rice
1200-100pm: 40 min cardio/weight training combo
130pm: 2c homemade vegetable soup, 1/2 apple
330pm: 1c mixed raw vegetables (carrots, broccoli, green pepper), hummus
700pm: (planned) tilapia, steamed vegetables
I dramatically decreased my protein intake today; I found an old picture of myself which I loved. In the foreground of the picture was my tupperware containers filled to the brim with fresh vegetables and in the background, the fridge with the meal plan I was following at that time posted on it. And there I was, skin clear, at my ideal slim weight with a huge smile on my face and in my eyes. So I searched the computer for my meal plan I followed around that time. I'm changing back to something with less protein, and lots more fresh vegetables. Let's see if I can steady my mood swings, clear my skin, and lose my extra weight by going back to a time when I really loved myself and the nutrition plan I followed.
Do you have a picture of yourself you love? How does your self compare to your self in that picture? What about those pictures you have which you hate?

Fresh Today: Meals and Training

2009-01-21T17:03:00.000-08:00

Then the speaker asks if we could possibly change all 60 pot-lights and 100 chandelier lights to a brighter light bulb because she feels it's just too dark in the room. Oh, and by the way- the plants in the room are giving off the wrong energy. Needless to say I've had an exhausting day and this goes on until Saturday. So I didn't get my cardio in today, but my leg work in the morning was peaceful. I also had to just grab nibbles between managing sound, catering and coordination staff. So my meals were what I had planned them to be, but not at the right times, and not all of it was eaten.
530am: 45 min glute/leg work
700am: Hearty High Fiber/Protein pancakes with strawberry jam (no sugar added)
1100am: 3oz chicken breast, 1/2c brown rice, 1Tbsp ketchup
130pm: 1.5c turkey vegetable soup
430pm: 2.5oz tuna with lemon juice, handful (maybe 3oz) baby carrots
I have no idea when I'll get to eat supper, but it will be vegetables and lean protein.
Then sleeeeep before the madness that is the next 3 days begins.
The question on my mind is will I be able to maintain my morning workouts with my super early mornings? I know I won't be able to do my second workout, so the morning ones are the only ones I could do. What if I took the next three days off workouts? Would that be helpful to get me through the long days? Or would a workout give me more energy for the day?