On the GO Breakfasts!

As a busy mom... Breakfasts can be a blur! I often try sit down and have two eggs with toast ( multi grain of course, need that fibre!) but on days like today I chose some extra sleep over my morning cooking. Not always the best idea however I found some healthier choices for on the go!

One of the easiest ways to go is for a quick shake! I have found a new shake powder that I quite enjoy. The flavor is not "proteiny" like at all, and comes in a few different flavours. You can get this Vega Protein powder in the Natural section at Superstore in Vanilla Chi, Chocolate or Berry.

This flavour only has 93 calories, a full 10 grams of  protein and only 1 gram of sugar! That's right 1 gram of sugar! I throw in a banana and 10 oz of milk... Bam sweet filling breakfast in a glass for 303 calories!

 

 

 

I sometimes hate having to clean my blender in the morning.. so Ill treat myself to breakfast out. This is rare but I have found two breakfast items at Tim Horton's ( my favorite go to coffee place) that are surprisingly healthy.

 

Tim Horton's Egg and Cheese Breakfast sandwich on a English muffin is a great fix to that need for a fast food breakfast. Thankfully they do not fry their eggs and just toast the muffins, so there isn't the added fat that other restaurants tend to have.

Serving size - 128 g
Calories - 280
Fat - 11 g
Carb - 32 g
Fibre - 1 g
Sugar -2 g
PROTEIN - 14 grams
Sodium-700 g.. ok so here's the crap part.. the sodium! However, compared to the rest of the sandwiches at Tim Horton's, McDonald's and A&W this is the best bet. Increase your water intake for the morning and that sodium will be gone!

Tim Horton's PLAIN Oatmeal.

( I didn't know you could get their oatmeal plain till today... I always thought you had to order the mixed berry or brown sugar type which all have TONS of sugar)

Serving - 291g
Calories- 160
Fat - 2.5
Carb - 32
Fibre - 4
Sugar -5
Protein - 5 grams

If you choose to go for the mixed berries or maple, you increase your sugars at a minimum of 10 grams per serving.


All of these options are also less than $4.00/serving. So the next time you are in a rush for breakfast and think there are no healthy choices or cheap choices out there.. think again!

Cheers!

 

 

 

Healthy Children

The one thing I wanted to accomplish on my lifestyle uproot was to make sure my children continued to live a healthy active life. This can be hard when you work full time, my husband works full time and well sometimes there is just not enough hours in the day. However, we have successfully done it!.

I have never been one to feed my kids junk food, unless it is a special treat. I have maybe let them have pop 5x in their 4 years of life and that's very rare thing and likely only over the last year. My kids ask for water or milk to drink over juices, and run like bats out of hell wherever they go. My mom always cooked us healthy meals with a warm vegetable, a salad, meat and a carbohydrate. However, it wasn't the healthy meals she fed us that made me fat.... It was the snacks she had in our house. We were the family that could have 10 snacks a day, they could be chips, sugary cereals, pop, chocolate, and all those fake fruit treats ( i.e. fruit by the foot) When I became a teenager, I chose those snacks all the time. I ate cookies for breakfast with a coke at school... I'd buy fries and gravy as a mid afternoon spare snack. I just ate like CRAP! I was very active but that didn't make up for all the crap I ate.

As an adult, it took me from 2000 to about 2003 to realize I was not only fatter.. ( size 24 now at this time) but I drank a case of full sugared pop on a weekly basis. I was at the point where I couldn't even handle owning a mirror. I completely changed how I ate when I started university and dropped down into a 18. Then I met my very lucky high metabolism husband, who didn't work out and ate whatever, whenever no problem diet.

Well needless to say... Back up to a size 24 I went. By the time we got married I was around the size 20-22 and to have kids I got myself down to a size 16.

Now back to healthy kids.... I refused to have my kids choose cheezies and juice for snacks. I didn't want my children to be overweight as kids and feel generally like crap all the time. I didn't want people ragging on them because of their weight and still don't.

I'm having wonderful success with this so far. They LOVE raw vegetables for the most part and beg for them at the store. A bag of snap peas or a cucumber doesn't last two days in our house. They would prefer cheese and crackers for a snack over cupcakes ( even when they ask for a cupcake they rarely eat it all, it's just to sweet)

Last night, Ainsley was going to her Zumba ( one of the many activities they have been in - soccer, swimming, mini chefs, and gymnastics as well) class and having an Easter party. We made small cupcakes and didn't opt to share a drink because cupcakes were sugary enough and there is a water fountain out the door. Ainsley came back to say she was thrilled with her party and someone brought mini carrots too! She however didn't really elaborate on the Coke that was brought to drink (which she never finished) nor on the over chocolate overload cupcakes covered in sprinkles.

To say the least when my kids through tantrums over snap peas, ask for cucumbers at supper when they don't see a salad and beg for carrots when I'm peeling them. I think I have done an alright job!

Success.. and How I make it Reality!

This journey for me has been a year long so far... I haven't lost a lot of weight ( 16-18 lbs at this point) however I have transformed my body entirely.. From the shape to the fitness! I have lost 16 plus inches on my body, dropped 2 dress sizes and went from not running to being able to complete 5 kms within 40 minutes. ( not fast but COMPLETED!)

I found that tracking my food, first off in a binder than using the www.myfitnesspal.com site has been one of my sources of success...I spend 30 minutes or so on Sunday's making up my "Success Binder" menus for the week. This allows me to truly spend 30 minutes on myself and my family allowing us all to have proper nutrition. It also let's me see what my general intake should be, so if I have a bad day or busy at work day, I generally know what I NEED to fuel my body with.
I have noticed that when I do not plan my menus... I gain weight back and I feel generally like crap. This is a mind set problem.. just because I do not plan my menu doesn't mean the calories I put in my body aren't accounted for and I must be more aware of the amount I am eating.

I also enjoy having a on the go energy and protein packed snack! I found these bad boys through a friend on twitter and have been a fan ever since! In fact, I am such a fan the company made me a Brand Ambassador. So hit me up if you want to get some deals, or samples! These 100% all natural, vegan and organic bits of algae have allowed me to cut back on caffeine, they increase my energy and production in life generally and are a GREAT fuel at the gym!.
www.energybits.com

This is a photo of one of the meals I had this week. It was delicious!

I have never eaten nor cooked kale before, however I found a recipe on pintrest to stir fry up veggies, kale and cooked rice. I added some chili paste and it was amazing! I also get sick of bland boring chicken, so have been cooking it with chunky salsa and adding a little bit of cheese on the top prior to taking it out of the oven. AMAZING!

Pintrest is a wonderful way to keep food fresh, there are TONS of recipes and often you can search "Low sodium" or "low in fat" recipes as well and get numerous ideas. Keeping whats in my menu fresh with some old favorites also allows for success!

The other portion of my success... Keeping it fresh at the gym! I love my weight work outs! But if I decide one day that power cleans just aren't my thing... or I could careless to box jump Ill switch an exercise out from another work out and replace this one. I always make sure to complete all my work outs in a week but sometimes mixing it up is the key!


I also enjoy "treating" myself.. and this usually means new workout clothes! I am getting ready for spring running training and wanted to make sure I had some new duds.. It makes you feel fresh and ready for your activity. I don't like wearing sloppy clothes to the gym... you have mirrors everywhere!! This is the time to watch yourself exercise and see how your body has changed!

I have found that JC Penney and the GAP have wonderful and affordable workout attire, and JC Penney has wonderful sales right now!!

So my success is simply made... like it all should be! Being able to have simple workouts, simple menus and simple treats allow me to continue on. These are things I do not have to stress about.. now I can spend my time on telling myself I am doing awesome and to keep on!


We are all our worst enemy.. so eliminate the things that stress you.. make it easy and focus on changing your negative " I cant do this its to hard" thoughts! This change takes time.. wont happen over night nor over a week. Allow that!



Cheers!

February's Heart Month!

I worked as an Emergency Medical Technician for 8 years and Heart disease/conditions were 75% of what I dealt with. From chest pain to full myocardial infractions to transfers for angioplast appointments. The patients I worked with often had high blood pressure or high cholesterol amongst other conditions of bad diets, unhealthy weights and little to no physical activity. A lot of my father's family has heart conditions of high blood pressure and high cholesterol. So I definitely take such conditions seriously.

The Canadian Heart and Stroke website is full of wonderful information about Heart Disease.

(http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3682421/k.48B2/Heart_disease__What_is_heart_disease.htm)

What is heart disease?

It is a group of conditions affecting the structure and functions of the heart and had many root causes. i.e.) plaque (fatty materials, calcium and scar tissue) builds up in the arteries and prevents the heart from getting enough blood.

Prevention includes:

- being smoke free
- eating a healthy low fat diet with many leafy greens (like algae!!! Yes I said it!)
- know and control your blood pressure
-achieve and maintain a healthy weight
- manage your diabetes
- reduce stress
- visit your doctor regularly and follow their advice



How am I keeping heart healthy??

Well this is a constant work for everyone!! I try to eat a diet full of vegetables, fruit, healthy fat proteins and try not to indulge in all the heavy fat foods!

One of the best snacks you can have on you is Energy Bits, 100% spirulina algae grown organically and are an all natural sources of food for your body. There is no sugar, cholesterol, or fat in this product so every bit that you eat..... Is good for your body and therefore a perfect snack for your heart. Eating meats and salads can be quite a hassle at times like when your running between meetings, kids soccer games or during a marathon... so let's keep those to meals not on the go snacks. However Energy Bits is an nitrogen based algae that opens up your blood vessel that allows continual oxygen and nourishment supplied to your body. It also contains 64% protein within its minimum 12 bits of algae. So all in all... Eating Energy Bits on the go not only is way easier than a steak and salad when your in the car... It also has numerous health benefits and is very heart healthy!!!

So in light of February's Heart Month I would like to team up with Energy Bits (www.energybits.com) to give away a free sample of Energy Bits!! All you have to do is follow myself (@adenium11) and EnergyBits (@energybits) on twitter and comment below how you try stay heart healthy!
(Draw will be done February 28)
Also, please give Canada Heart and Stroke a follow on twitter (@TheHSF) great people giving great information!


Cheers!

Motivation.. Lacking and Surpassing!

On this briskly cold morning I sit back with my coffee reflecting on my progress. I have had a lack of motivation the last two weeks after my travel and am working quite hard at pulling myself back up this week into the forward motion. Thankfully, I was aware enough of my body and self that when I started to feel like sleeping was way more important than proper eating I started to talk about my lack of motivation. I re framed my thinking, gave myself permission to taking that time off and noted that it is ok to eat how you want sometimes as long as its sometimes!

I was at the gym on Tuesday afternoon and have been noticing a lot more "beef cakes" in the gym at the time I frequent. This can be ok.. but usually tends to be a pain because they often are using EVERY machine and weight in the area. I go to a YMCA so there is alot of room however I don't have friends that I work out with. I enjoy that though... Gym time is ME time not time to chit chat or gossip. But time to sweat, push and get myself going! I am starting to bench over 75 lbs and am concerned I didn't have a spotter and would hurt myself. Its a great joy to see how much weight one can press... especially if theres a man close by who cant do the same!!! I was tipped off to use a assisted squat rack to do my bench press too.. well hell what a grand idea!! So I moved quickly through my warm up and foam rolling when I saw the "beef cakes" so I could grab that machine!
Set myself up with 75 lbs on my press and my 35 lb dumbbells for my row super set. WOOT! 75 lbs that's easy! I love it!!! I love love how I see the change every time I am at the gym.. So I put on another few plates to get myself benching 80 lbs. Thank goodness for the assisted squat rack that's a tad heavy! But pushed through it! I increased all my weight this work out and got through my box jumps with ease. Still not ready to get the box height higher than 10" yet but I'm getting there!



Goals for the next few months

- Bench press 90 lbs by December 1st
- Squat 125 lbs by January 1st/13
- Run 7 kms by January 1st/12
- Get my 5 km run under 40:00 mins



Time and time again.. pushing through the first work out after a few weeks of down time is the HARDEST thing to do.. But as you can see above... The progress continues and proves to you that you have worked hard the past few months and its worth the continue!

Every day I see the following quote on my computer screen and it continues to stand true.

" It is not EASY, but its worth it. Now repeat that every day"


Also, find some blogs that inspire you. Here are a few of my favorites:

http://www.300poundsandrunning.com
http://www.sherylyvette.com/
www.rebirthfitness.co


Please take a look and follow! Wonderful people on a quest for health and fitness!

Scales.. OVERRATED

I once read a blog (or numerous times) http://www.rebirthfitness.co/throw-away-your-scale/ about not weighing myself.. Well now you know us women do covet a scale, it's like a piece of our world that validates who we are.This has been embedded in us from the point of entering junior high school and seems to be something that continues for years and years to come. We are always focused on that number.. how it makes us who we are. Even if we went to Scales Anonymous.. we would lie about the number there and go as far as saying we didn't step on a scale in the last week when we all know....We jumped on it at the gym.. or at our friends house in their bathroom.


In the last six weeks, the scale only shows I am down 8 lbs. Ok that's bizarre. I work out at the gym 1-2 days a week ( dependent on travel for work) and hit the trails running 2-3 days a week. I noticed that my size 20 jeans are way to big within an hour of wearing, my size 18 dress pants are all really baggy and my tight XL shirts are actually looking much better and not like I have had to pour myself into them.

So I'm down a total of 17 lbs ( and at the top of those 17 lbs I was barely fitting into my size 18 pants) and my scale has barely moved with the change to nutrition and increase to activity. However, I haven't fit comfortably into a size 16 since I before I was pregnant with my twins. I bought myself the first time ever a size 16 denim skirt and it fits fantastically! I also got myself into one of my favorite pairs of size 16 dress pants. One more inch to go and the other pair of size 16 pants will also fit me quite well.


6 weeks.. total of 17 lbs down in the year 2012 and into my size 16 pants.. When I got pregnant I was 15 lbs lighter than I am now, not near as active or strong and in the same pants I wear now.

Don't throw out your scale that will drive you nuts.. but measure your body for inches changed..measure your progress in a diary.. by increasing the weight at the gym and finding that running most of a 5 km without walking isn't as killer are previously... THOSE are the things that shows your change.. Not the scale!