Day 15- These abs don't come for free

That's my problem. Here I have been wishing and hoping for a 6 pack- or some resemblance of abs- will just come to me. I completely forgot the words of wisdom from JM- these abs don't come for free. Time to step things up. This morning I un-buried my 6 weeks to 6 pack dvd and will and try to put it to good use. 

Speaking of Jillian, have you heard about her new body shred class coming to Goodlife fitness? I am really excited about this. It will be a 30 minute class that incorporates her trademarked 3-2-1 interval approach- 3 min cardio 2 min strength, 1 min ab. Woo !!! 

I also ran into an inside source at goodlife- L- an instructor there who will be teaching this class. She said I am the target demographic for it and that its designed for ppl with not that much time who want a high intensity workout. Perfect for lunch break perhaps? The schedule is not out yet, so I will have to wait and see. 

L said she could never be as in your face as Jillian but does hope to motivate the class without yelling and shouting. I wonder if she has to study up on catch phrases- don't phone it in;  why do we work the small muscle groups in with the big ones?; why choose failure when success is an option?; this is where change occurs.. yada yada. I think i'd have a good handle on those. 

What do you think of JM- love her or love to hate her? 

Paleo Day 14

Been trying out lots of new recipes. Check out doubletrouble  for a crock pot recipe, cauliflower rice and chocolate chip cookie. These cookies are better than my non-paleo cookies. They also put the brownies I made to shame!! I may have to experiment until I finder a better brownie recipe.

I think last week I was in honeymoon phase of Paleo, I didn't want any snacks, let alone cookies or brownies. This week I'm back to some baking.

Otherwise, not much to report!! Still waiting on a 6 pack..

Day 13-Paleo Shmaleo

 

Hahah just kidding I am nowhere near bashing paleo- quite the opposite in fact, I have nothing but positive things to say about it. However, I have noticed that people often have a lot to say about it, and not all of them are positive. That being said, a lot of the time people just tend to be really interested about the concept of paleo (or any lifestyle different from their own I suppose) and what it entails.  Unfortunately, I don’t yet have all that  many answers or explanation as to all of the why’s of paleo (especially not in French, which I’ve been called upon to do many times over the past couple weeks and have somehow managed most of the time. )

I’ve noticed that people also seem to think that the paleo lifestyle is pretty extreme, and I feel like it’s my duty to tell them that it really isn’t, and that it isn’t a fad diet or restrictive at all…I guess that’s part of what makes it difficult to explain or justify, is that I don’t feel like I should have to, it all seems pretty natural and obvious to me (which probably is a sign that it may be extreme…)

However, luckily for me, there is a TON of information out there! Just need to find the time to read it, and wait until the 47 people ahead of me at the Victoria public library are done reading Practical Paleo, Paleo for athletes and The paleo solution!

Anywho, one of the only challenging things I’ve found about this challenge it being invited over for brunch/dinner and not wanting to be rude by not trying something a host has prepared….I’ve usually been able to compromise though. I made El’s signature Egg-Nana pancakes (the link to her recipe is the first thing that comes up when you google eggnana!!) to a brunch recently and they were enjoyed (I think!). 

I added some cinnamon, shredded coconut and almond butter. We put frozen fruit on top- and a bit of non paleo greek yogurt!

Figured I would end my way overdue post with a song for the day, nothing to do with paleo but It's my go to song during a crazy week

http://www.youtube.com/watch?v=ZHwVBirqD2s

Paleo day.. 12? I'm losing track

Song of the day!! just cause I love it. Got her head in the clouds, and we're not coming down

So Paleo-vegetarianism is doable-at least for 1 meal. I ate out at the Green Door- here's a snapshot-

avocado, olives, sweet potato, potato and kale, kale salad, eggplant, green beans, broccoli.. yummy yummy!

How was everyone's weekend?

mad props to my mom for making paleo cocoa for cross country skiing- cocoa, water and honey (instead of milk, sugar and cocoa)..she was skeptical but it turned out pretty well. I was over the other day and was hungry so she said, hmm how bout a little snack of smoked salmon? She is definitely catching on to this yay :)

Oh,  I also posted on the recipe for vanilla almond sponge bread - on doubletroublekitchenedition blog- so check it out!

Paleo- Day 11- Costco FTW

I am going through eggs and meat so quickly..so I hit up costco with my dad this morning and majorly stocked up!!! The lady by the exit told my dad she hadn't seen him in a while. He was like umm 2 days? My dad shops at costco a lot..and more so lately as my parents have been getting photos developed there quite often.

Heres a snapshot of my goodies

The ground turkey came in a package of 4 so I gave 2 to my parents. I separated the chicken and steak into smaller bags to freeze. I should be good for a while.

I saw Paleo slow cooking cookbook and was tempted, but I already have a lot of the recipes, courtesy of  S and his amazing google drive spreadsheet, so i resisted. I also resisted buying a workout top.. are you impressed yet?

Last night my parents came for dinner and I made zucchini turkey burgers- they loved them. Instead of the sour cream sauce, I served them with avocado. I didn't use a bun,  but had PC flat buns (love those) for my parents. Hey, I dont push my food habits onto others.

I also made some paleo brownies, that were pretty good. Very dark- chocolately. Sign my taste buds are adapting- i used to find dark chocolate not sweet enough but it has definitely grown on me.  I will post more about my experimentation with paleo baking soon.

I quit!

That’s right I’m writing my first post on a habit changing challenge blog about quitting! It’s really more about finding balance which I don’t feel like I have a lot of in my life currently.

So I quit the paleo challenge.

I already eat a fully gluten free diet (no cross-contamination, no “may contain traces” and this goes for all products I use on my body). Eating and living gluten free is a necessity and is almost second nature, but I continue to feel pressure not to screw up and get "glutened". I have found in the past week that the added thought process of eliminating dairy and sugars has increased my stress around food and I have been cheating more frequently and thoroughly (a full pint of Haagen Dazs for dinner is not something I would normally do). I would never cheat and eat gluten so I've been annoyed with myself for cheating on the paleo diet. 

What I've determined for myself is that I know that I’m an all or nothing kind of girl, so I need to challenge myself to try something and commit to it at a lower level. I will continue to eat paleo breakfasts (excluding one breakfast out a week) and when I cook for myself I will prepare paleo meals. The remainder of the time I will do what I can but I won't stress about it. The funny thing is I may even do better now that I’m removing the pressure.

I will also continue my personal challenges – oil pulling every morning for a minimum of 20 minutes then drinking a glass of warm lemon juice. I’m not sure either of these are making real differences in my life but I will explain why I chose to do each soon.  

How are you finding balance with the paleo challenge or your personal challenges? How do you cope with the almost inevitable slip-ups? 

Paleo Day 9- the When

I haven't had a chance to read all of my Practical Paleo book, so last night when i finally had a few minutes, I read up.  The key takeaway from what I read is above WHEN to eat in relation to when you workout. Of course it all depends on what your goals are, if you want to maintain your weight, lose weight, etc.




Eating a Paleo diet is supposed get your body used to burning stored fats, rather then grains and sugars. If your goal is to lose fat, then having a snack pre-workout is not a good idea. Your body will burn the grains or sugar that you have just eaten before they burn any stored fats, as its more quickly available.  If you find you are lightheaded or very tired without a snack, then likely your body hasn't adapted yet to burning stored fats.

If they are not burned, carbohydrates you consume become stored as fat ( am i right here?). This applies to all the times except post workout. 30min -2h post workout, the carbs you consumed will go to your muscles to help them recover.[ we are talking about good carbs here- squash, sweet potato, etc, banana etc]  If you are looking to build muscle, then this is a good time to eat carbs.

I came across a list of quick snacks post workout- it does however say to consider your goals. I need to read more on this- protein, carbs or fat post workout?  There is some more info in this article- that I have not had time to read yet.

If anyone has any more info on this please feel free to share. If I have misunderstood or misinterpreted anything pls correct me. I still have a lot left to learn!

Paleo Day 8- Back on track

Not much to report- back on track. Paleo Slave Driver Sean suggested I restarted at day 1 to fully do the 30 days without cheating. I contemplated this challenge and then chose NOT to accept it. Sorry S.

So onward to day 8..

Here are a few more dinners I've enjoyed

my cousin Juliet- avid vegetarian- was worried I was eating too meat and reminded me I could eat fish! So I made these salmon cakes and asparagus- It was good and a nice change. Thanks JujuBrick- now cover your eyes for whats to come.

Salad, and chicken stew over sweet potato hash

Indian Beef burger (just ground beef with mixture of spices) with a portobello mushroom 'bun'

What new meals or foods have you discovered ?

Paleo Day 7- I'm not fighting temptation

I'm just waiting for the right temptation! love that song- Thanks Beyone

So this weekend was really fun but filled with soo many temptations. I'm not going to lie, it was tough. My sister was visiting, C and S were visiting, and we had family friends over for a big lunch.

What I resisted:
-cinnamon hearts
- milk chocolate
-bagels
-beavertails
-jujubes
-jelly beans
- cheese curds
-cream cheese
- hot chocolate
- my dad's banana bread - this was the toughest
-oatmeal
- rice
-ice cream
-hummus

What I failed to resist
- Apple Strudel made by my mom-she brought the dough back from Austria. I was served a piece at lunch when I was in the kitchen, and when I came back to the table it was there in front of my place and I could not say no..
- Mary's delicious apple crisp- After eating the strudel my resolve was down and the sugar must have been making me crave more sugar.

So I guess the damage- brown sugar, a tiny bit of thin crust, some bread crumbs..

I can definitely see how it's a slippery slope. I did not feel great this morning and hope I will be back on track today. Hopefully this will not sabotage everything. I am disappointed I didn't stick 100% Paleo but on the other, I am glad I only indulged in special treats, homemade, that I  rarely get. Sometimes you have to live a little. - Is this me making excuses for myself? possibly.

Another thing that was tough was trying to explain to everyone the reason behind doing this challenge, the benefits of Paleo, what is wrong with whole grains such as oats, brown rice etc. As much as I read about Paleo I am still not able to fully understand or explain this.

Despite all the skepticism, mocking ( I admit, i was laughing at myself a fair bit too), lack of understanding and temptation from my family and friends, they still tried to encourage me and made sure I always had suitable meals and enough to eat. It may be hard to resist treats but when It comes to meals, its pretty easy.

My parents were also open to trying my new Paleo recipes- They loved egg-nana pancakes I made them. "Nice and light". Also, everyone enjoyed the asparagus I made from Practical Paleo.

I may have stumbled a bit on this hurdle, but I am up again and ready to plow on.. bring on week 2!


How are you doing? What have you found challenging? Are your family and friends supportive?

La Vida Coco

http://www.youtube.com/watch?v=gO1q8Zwuc24

It's the weekend!!!!!!!! Have had this song in my head all week, and I think that and paleo have helped me get through the craziness that it was!

I have a lot to say about Paleo but not too sure where to start, and need to keep this short for right now...I am loving most things about it, particularly the joy that comes from getting a reply from El indicating that something I love is Paleo approved. I occasionally find myself pushing the gray area a little (Oh hello coconut water, red wine, and vanilla coconut coffee creamer! Is it strange that the things I find harder to give up are mostly liquids..).
The biggest challenge so far is probably the social/ eating out aspect of paleo, more to come on that later~!

Happy weekend to all!!!

Paleo Day 5-wish me luck

as I let this gem sit in my fridge for the next 2 weeks:


My cookbook and infinite guide of wisdom- Practial Paleo- stresses the importance of fermented foods as an addition to the diet. It provides a recipe for sauerkraut (roasted jalepeno and garlic)- which basically consists of cabbage, carrots, jalepeno and garlic.

I am to check it every couple days make sure the cabbage is below the water level ( as thats where the fermentation process takes place). The second photo shoes the use of a shot glass to hold down the ingredients (good thing I re-read the recipe, I completely missed that at first). Apparently, It's completely normal for some mold to form at the top and I just have to remove it..eeeek!!!

This will definitely be an experiment. It is supposed to stay in a cool dark place, but lets be honest, the only cool place in my apartment is the fridge. Hopefully it will be okay without the dark.  I can't promise to eat it when its "ready" ;)


Have you ever eaten or made sauerkraut before? Are you trying any new interesting recipes?

Paleo Day 4- The importance of sleep

The whole Paleo concept strongly advocates the importance of sleep. 8 hours if possible. In a pitch black room, and waking up with natural sunlight. The theory is that getting enough sleep is critical to hormone balance, to avoid increased Cortisol and having cravings throughout the day.

I know 8 hours a night is not always possible, but we can at least try to get in as much as possible.

Check out these tips for getting to bed on time

My calendar was definitely in line this morning-

Apologies for the horrendous glare...ahh the joys of working in a cubicle under florescent lights..

Paleo Meals, photos and update- Day 3

Good morning,
I am now on day 3 of eating Paleo and it is going quite well. What really stands out so far is that I rarely feel hungry in between meals. Whereas before I would be starving by 10-11am, now I get hungry at 12-1. I haven't felt any sugar cravings or cravings for things I can't eat, except if I am hungry and haven't eaten yet at a meal time. As soon as I eat my meal, the craving goes away and I am left full and satisfied.

In the past few days, I have shopped at Loblaws, Hartmans, Bulk Barn, Grace Ottawa and my parents cupboard. It takes a little while to stock up on paleo staples, such as Ghee, coconut milk, sweet potatoes, almonds, so many vegetables, meat etc. I finally feel like I have most of the things I need, although I am pretty sure I will run out of eggs quickly, and need more meat or fish soon too.

Here are some photos of the meals I ate yesterday:

Breakfast

2 eggs over easy; 1 piece of bacon; 1/4 avocado; coffee with 1 T coconut milk

Lunch

Honey Mustard Chicken- It actually doesn't have honey, just coconut oil; mustard, and basil salt; and a salad with balsamic vinaigrette (not shown)

Dinner

Kale chips; Steak served on onions- yellow pepper; African carrots ( garlic, coriander, cumin, lemon juice)

I went to my athletic conditioning class last night so I have gone twice this week- so far on course for goals.

The weekend will be a lot tougher with my sister visiting and meals at my parents. How is everyone else doing? what have you noticed so far?

I think I am falling in love..with PALEO

Happy Valentine's day!!!!

Paleo-Day one!

You put the lime in the coconut you drank them both up!....for some reason I've had this song in my head ever since I decided (well yesterday lol) to go Paleo. I think it may be because I saw limes as one of the first ingredients on the Practically Paleo for Athletes shopping list, and because coconuts are well, so paleo! (I can't believe I just said that...but it's true!).

Anywho, truth be told I have been contemplating doing this for quite some time, and after chatting with El yesterday it just seemed like the perfect time to fully take the plunge.
And I have to say that I am SO glad that I decided to start this today, on one of the most insanely hectic days I have had in recent times, as this new challenge provided just the positive energy that I needed to make it through! Actually I feel like I've already noticed some other benefits from going Paleo (although it's quite possible they are half in my head, but I'll take 'em anyways). For one thing, I was not hungry all day, even through morning, lunch and after school meetings. So I may or may not have eaten a boiled egg in front of my principal at one of the meetings, but  hey I was not hungry by the end of the day for once! Also, I was feeling much less anxious/ stressed/ tired/ on edge throughout the day, which was especially noticiable towards the end of the school day when fatigue and irritability would normally be setting in. I was able to work-out right after the crazy day and did not feel like I needed sugar or an energy boost of any kind.

All in all I have to say that I am feeling good about this so far, in case you couldn't tell.

Also, am starting a new challenge which is to ride my bike to work as many days (if not all of them) of this new challenge period as possible. I just got new bike bags and am stoked to use them...plus it is such a nice ride to work along the waterfront (oh and did I mention how nice and warm it is...hehe ok I'll stop, but it is quite nice and warm a lot of the time considering it's February!).


SO my question for everyone/ anyone reading is: What will your new 30 day challenge be??

NEW CHALLENGE.. Paleo

I am officially drinking the Paleo cool aid- or rather the sugarless, grain free, dairy free beverage..the paleo water I guess. I have heard so many positive responses to this way of eating that I decided to give it a try...at least for the next 30 days. Anyone who wants to join is more than welcome.

What is it? 

The Paleo diet, put simply, is a way of eating that mimics what our
Paleolithic ancestors ate (a hunter/gatherer lifestyle). It is a simple, yet
remarkably effective approach for fat loss as well as preventing or reversing
a number of degenerative diseases.

The Paleo diet is built from the healthiest, most nutritious foods available:
• Lean proteins (such as grass-fed meats, free-range fowl, and wild caught
fish) that support strong muscles, healthy bones and optimal
immune function. Protein also makes you feel satisfied between
meals.

• Fruits and vegetables (seasonally harvested, locally grown) rich in
antioxidants, vitamins, minerals and phytonutrients that have been
shown to decrease the likelihood of developing a number of degenerative
diseases including cancer, diabetes and neurological decline.

• Healthy fats (such as nuts, seeds, avocados, olive oil, fish oil and
grass-fed meat). Scientific research and epidemiological studies
show that diets rich in Monounsaturated and Omega-3 fats dramatically
reduce the instances of obesity, cancer, diabetes, heart disease
and cognitive decline.


What are the benefits? 

What Can you eat?

Still not sure? 

There are so many resources out here for recipes, meal plans tips etc.. more on that soon.

Day 30!

Congratulations to all of you who have participated in this 30 day challenge. It was a pleasure to get to interact with all of you and to grow together.  However, as we have known from the start this is only the beginning of living life to the fullest. On that note we would like to hear from you how this has challenge helped you create some new habits or change aspects of your life you have been wanting to improve.

Also take some time to enjoy spontaneous activities. Say yes to going out with a new friend, or joining a new activity. I was reminded today that setting goals can help us get on track but spontaneity is also key to enjoying life to the fullest. Take advantage of the fact that you are energised and enthusiastic about new things and do not over think what you can do, but simply do.  Making changes and feeling better about ourselves can allow us to live more in the moment. Put down you phone (but not if you are reading this blog on it!) and look around to see the beauty that is around us everyday.

I appreciate the dedication that you have all put forth for this challenge. Feel free to check back in for renewed motivation and give us your suggestions for potential monthly challenges!

Day 29- 1 more day!!

Wow, time sure does fly by when you are having fun!

This challenge has really confirmed to me that 30 days does help form a habit. Working out, eating healthy.. Things are finally clicking!! In terms of budgeting..well there is still room for improvement!

Start thinking about how you did this month. Did you achieve your goals? Will you be able to maintain it going forward? Check out this interesting article  about resolutions that stick. One key takeaway is to do what you love and find your passion.

What goal can you set for yourself for next month? How would that improve your life, your health and your relationships? What tools do you need to do it?

Day 28 - Stretching

Stretching is an important part of my post-workout routine. I really feel it the next day if I haven't stretched appropriately after a hard workout. By appropriately, I am specifically referring to the types of stretches I do, and the length of the stretching routine. I have no hard and fast rules about length though. I just do it until I feel better, or, more often then not, until I have to do something else.

My first types of stretches are fairly simple. They are the stretches that we do in class after sitting down for a long time.
- We start by rolling our necks left to right, just rolling forward though, not rolling back.
- Then, we stretch our triceps, by grabbing our elbow with the other arm above our head, and holding it for a few seconds.
- Then we stretch our backs: hold your hands right in front of you, hold your hands, and pull forward.
- then finally, we stretch our wrists by holding one arm in front, palm facing a way from you, and pulling back on your fingers.
I think these stretches could be good if you have been sitting for a while, and working on the computer for a long time.

Then, my favorite post workout stretches usually involve stretching out my hips, and typically have a base in yoga.
- The first is pigeon pose
: source: http://www.rockyroadrunning.com/tag/pigeon-pose/

- IT band stretch with a resistance band:
source: http://fitbie.msn.com/slideshow/6-new-ways-use-resistance-bands

- Hip flexor stretches:
source: http://www.footstore.com/injury/hip-pain

Then I typically do standing stretches to stretch my quads and calves.

The best way to figure out how to stretch a muscle is just to pull it in the opposite direction that it would usually flex (ex. pointing up your toes to stretch your calves, since they work to point your toes down).

What stretches do you like to do after a workout?

Day 27- Tech challenged

As today's title suggests, never thought I'd be one to write about the benefits of technology and some of the latest advances.  However there are so many app's, websites, trackers, monitors and other tools that can help when it comes to goal setting and keeping motivated that I figured it would be worth discussing and sharing.

After blogging about sedentary lifestyles and the importance of moving throughout the day, I came across an article that featured several apps that are meant to help people do just this. One is called "pedometer" and it tracks your daily steps for you and motivates you to take more than the previous day. Another is called "break pal", which basically helps you schedule fitness breaks throughout the day, telling you earn to get up and moving. 

An app I use a lot is called "gymfo" which helps you find workout classes at they gyms closest to you, and lets you schedule these in to your calendar and sends you a reminder. 

I know there are many tools when it comes to tracking your daily habits (exercise, nutrition, sleep, financial and budget) ranging from a basic excel spreadsheet, to websites life myfitnesspal.com or apps like Map my fitness or Map my run. However, none of these caught my attention as much as these amazing looking and sounding bands that are meant to help you track your fitness goals throughout the day! (thanks Katy I am now hooked on this website too haha)...Not saying I have any idea how they work, if anyone does please let me know!

http://www.apartmenttherapy.com/get-fit-with-these-3-fitness-bands-182946

As previously mentioned, I am not at all what one would call tech savvy, so I am such there are many other useful apps, trackers, gadgets and tools that can help with goal setting, fitness and motivation. What are some of your favorites?

Day 26- What's your mantra?

Tell me- what's your mantra?


These days pinterest and other sites are filled with motivation.

Here is a site with top 21 health and fitness mantras


It's important to have something to keep yourself going when times get tough, or when you get tired.

My personal favourite is this one:

Pain is weakness leaving the body, its not how much more you can take it's how much more you can give. Just when your ready to give up,  you push through sensing an inner strength that wasn't there before, and soon you discover you no longer feel the pain.. now you are one of us. (It's what I remember from a US marines add)

Another favourite, courtesy of a comedian- John Pinette-  one he repeats over and over while exercising at the gym is:

Ravioli and a nap

watch the full clip

What keeps you going?

Day 25 - Get out and enjoy the winter

The weekend is the perfect time to take time off and enjoy the winter weather. The winter always seems to last longer if you don't do any winter sports and feel trapped inside until spring comes along. And seeing as at least one of the groundhogs saw their shadow today, that means at least another 6 weeks of winter!

I'm on a little bit of a break this weekend, and in Ottawa, I will take full advantage of real winter weather (no offense Toronto, but you don't know winter).
A few ideas to for enjoying the weather: 
- skating on the canal if you are in Ottawa
- winter festivals (Winterlude or Carnaval in Quebec City)
- Cross-country skiing
- downhill skiing
- winter running
- snow-shoeing.

It may feel cold outside, but you warm up quickly once you get moving. Trust me, once you run a half-marathon in -40 degree weather, or downhill ski in that weather, you realize that all you need is the proper clothing, and you are golden.

I just got back from a good long skate on the canal, so now I need to stretch and warm up. On that note, expect a post on stretching soon!

What are your favorite ways of enjoying the winter?

Day 24- Small Steps

This challenge is of course meant to push us, but also to be realistic. And there is nothing more realistic than what we do day and in and day out. And coincidentally, what we do day in and day out, our daily patterns and habits, are what matter the most in terms of making changes and seeing the results we want.

One of the easiest ways to understand this is through something most of us can relate to, weight loss (or weight management). The truth is that exercising can certainly lead to gains in fitness and increased lean muscle mass, but that weight loss itself is much closely linked to what we eat and how much we move all day (not just for the hour or so a day we work out for). It’s no coincidence that obesity is so closely linked to sedentary lifestyles.

Studies have shown that people who set out to walk more throughout the day (take a longer route to work, take the stairs instead of the elevator, etc.) had more success in long-terms weight loss and maintenance than people who joined a gym.

Although there are some things about our jobs and our daily patterns that we cannot completely control, there are many that we can. Standing stations are becoming more and more common, as are walking work meetings (you can even Skype through most smart phones now so you can walk and talk!). When I was in grad school we ran a clinical trial that had people wearing pedometers throughout the day, and just being aware of step count made people want to get up and move around more.

Other benefits of being more active throughout the day include more energy, more productivity, and less back pain and other muscles tightness or imbalances from siting.

A few weeks ago I started incorporating “dance” breaks into my longer periods, especially before lunch when everyone is hungry and getting tired. Basically we take five minutes to dance (everyone takes turns to pick a move) or do random aerobic exercises. I think I enjoy it more than my students but whatev, they are being active without even realizing it and we all feel more awake after.

What are some ways you can add more physical activity into your everyday life?