Great recipe to try

 Tried this recipe from Tosca's cook book. It was delicious. In other news made it through Easter keeping exercise in tack and healthy eating somewhat in tack. Weekends are sure tough! Did a great toning workout at today's 5:30 class, I sweat, felt the burn and in the end felt great. I was actually exhausted before I went almost ready not to go.. but I went and afterwards I was feeling awesome ... it's true that exercise gives you more energy!

Low-fat Turkey Burgers (I used lean ground chicken)

Ingredients:

1 cup/240ml of high-protein cereal flakes (I used large flake oatmeal)

½ cup/120ml skim milk

3 tsp/15 ml instant low-sodium chicken bouillon

3 Tbsp/45 ml minced onion

2 egg whites

1 lb/454 g lean ground turkey

Preparation:

1)      Combine first five ingredients in a large bowl. Let the milk soak into the cereal flakes for 5 minutes. Add lean ground turkey. Mix well with clean bare hands. Shape into patties and grill.

2)      Serve hot with lightly toasted Ezekiel buns or whole-grain buns. Avoid high-fat condiments such as mayonnaise. But definitely add mustard, low-sodium, low-sugar ketchup, lettuce and slices of fresh tomato. Enjoy!

Nutritional Value per Serving:

Calories: 209 , Calories from Fat: 51 , Protein: 29g , Carbs: 9g , Dietary Fibre: 1g, Sugars: 1g, Sodium: 810mg

it's Easter...

 I had my free demo personal training session and I was sold!! I'm going to try it for May and June because I LOVED my personal trainer (only once per week) .. but it will give me idea of what exercises I should be doing and will also give me a bit of support on free weights so I don't hurt myself in the classes. The one on one support and encouragement is amazing. When I was doing this ball exercise where she wanted me to move my knees up high as fast as I could to touch the ball .. aferwards she said "wow do you have an athletic background?" I almost laughed ... she says I have  determination which was encouraging.. Again I love this personal trainer because she's been where I am .. and lost 100 pounds .. she wasn't one of those always fit, skinny type ladies. She's quite inspirational and knows how to push me...

I couldn't get my butt out of bed for my Saturday class this morning but am quite proud of myself as I ran all the way to CIBC ... (without stopping) .. I realized I have to start running a bit as well because the 5k is fast approaching (a month away).  I ran 3.5km today and it felt amazing. Such a beautiful day out there and I'm glad I didn't let the sleeping in result in an excuse of not wokring out today. I also took out my 5 pound weights and did about 20 minutes of weight exercises after my run.. just like the ones I've been learning about during the fitness classes. I'm thinking of running or brisk walking to my parents for Easter tomorrow .. dependent on weather. Trying to do things to keep active even though there are no classes. I'd prefer to be outside then on a machine in the gym so until classes are back on Tuesday I'll do what I'm doing ,..

All in all .. my goal by graduation (June 10th)  is to be down another 10 pounds . my trainer thinks I can get 25 shed by the end of June ... as that's about 2 pounds a week .. but I don't want to go crazy so we'll see how this all goes. My personal goal is 10 and if I can do better than that .. awesome :)

I included my pic from today .. as a reminder that there are no excuses .. even if you sleep through a fitness class, or the gym is closed etc. we all have to find ways to make exercise and activity a part of our every day lives.

Good luck with Easter everyboday ... lots of temptations out there .. I chose to bring a salad to a potluck Friday night and am doing the same for Easter dinner. This ensures veggies and "clean" food too.

celebrations and well said by Tosca

Well theres been so much to celebrate lately. I must say the two words I' ve been counting down and waiting to say...I'M DONE!!! Thats right everybody I completed grad school and will be receiving my masters of applied disability studies...woooo hooo! It's been a long haul and healthwise I know the stress wasn't good for  me. Stress eating was common and lack of sleep was just a part of my everyday life....and both of these things hinder weight loss. For my body, mind and sanity I'm pleased the grad school madness is over so I will be able to continue to work towards a better, healthier me.

Speaking of celebrations I want to celebrate because during my total body conditioning class on Thursday I realized within me that I'm fitter than when I first tried that class at the beginning of March...the classes are getting easier and easier to keep up with which I think is a great sign:) .. It was weird not being able to do any work-out classes over the weekend, but I put in an extra day by going to an interval trianing class tonight which was quite good .. I think I'm definitely going to feel it in the legs tomorrow ...

Now here's my only BEEF with celebrations ...WHY WHY WHY must food be associated with celebrations ????...  This weekend I had a bit of booze, a trip to the Keg AND red lobster ... all in a short span this weekend .. definitely not clean eating ... but I did my best to try and be reasonable ... not easy with those delicious restaurant options. However I've come to realize there will always be celebrations and events like these and I can't deprive myself either .. but I just have to remember about portions and make as helahty choices as possible. My best advice for everybody out there is to preview the menu!!! I often go on the restaurant's website and decide what I'm eating  before I go ... this prevents me from even opening the menu to read about all the deep fried, creamy sauce, butter coated, high fat foods.

To end this post I'd also like to celebrate yet again as I'm basically done reading Tosca's book cover to cover .. this is VERY refreshing for me as it isn't a research article I have to read for class ... oh pleasure reading how I miss you!

Tosca said this ... seemed a tad blunt when I first read it I thought hmmm ... but then I read it again and realized she's completely RIGHT!

"Your current physique pretty much reflects what you're putting into it. The body doesn't lie. It tells the truth. If you're neglecting both nutrition and exercise you'll look, well, soft and squishy, a lot like the donut you love to eat. If you enjoy eating, can't locate the OFF button, and on top of that have no inclination to exercise, then you'll look like the couch you're lying on - softer and squisher.
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On the other hand, if you show equal respect for both nutrition and exercise, yor body becomes a reflectioin of your discipline. Skin, hair, eyes and nails glow with health. Muscles ripple under tight skin. Your waist is trim and you heart beats at a steady, moderate pace. There is no excess flesh anywhere...........Let your physique paint an accurate picture of what you are doing."

Bring on the healthy physique!

Be the Best you!

Damn it's been a week since I updated .. things have been so busy with the wrapping up of grad school but the exercise and healthy eating has been in full force and I've been feeling good.

The weeekend was nuts as I did two step classes in a row .. one was intermediate step (it about killed Laura and I but it was still great) and then Sunday was step and pump .. just as intense but with weights and step. Both days I had a nap lol .. the early morning on the weekend is still not quite happening for me .. and I thought exercise was suppose to give you more energy? Going to the gym on the weekends is a great thing ... it helps break up my week a little and allows a few more work-outs each week which i like. It also gets my day started. The instructors are starting to know us and there's definitely a social component of the classes which is great too.

Anyways I wanted to share this blog below ... http://thebootcampblog.com/  She's from Georgetown, runs a fitness bootcamp and also provides nutritional guidance. I have REALLY been enjoying her blog. So yes I'm going to post one of her recent blogs below for any of you that are like me and are always giving an excuse. Whether it be time, money etc. etc. etc. there's tons of excuses and life is always busy but your health should always be a priority and I've definitely realized that the last month.  Enjoy her truthful and at the same time inspiring post ....

“Never put off till tomorrow what you can do today.” ~Thomas Jefferson~

If you are like many busy people you usually take care of everyone else but yourself.  You are putting your needs behind everyone the needs of those around you, but….at what cost?

You might notice that you have said things like, “Once hockey is over I will get back to exercising”, “As soon as I get that new job (or whatever) I will start working out and eating right.”, “When the nice weather returns I’ll get back to exercising.”

Maybe you’ve start noticed that you have less and less energy.  Things that once were simple or “easy” are now requiring real effort.  It might seem that you “woke” up and wondered how you gained that 25lbs?
The neglect of your personal well-being could take place over weeks, months or even years.  If you are sick or your body can’t handle exertion than what good are you to those that you have put before your own health needs?

Everyone has the ability to feel energetic.  Everyone should have energy each and everyday.  You have the right to put your health and fitness needs at the forefront of your life.
When you have energy, you can do anything.
When you feel energetic you usually feel more creative.  Things you do are more fun, your relationships are healthier.  Your thoughts are clear and can lead to action.  You are enthusiastic about life.  You feel confident, unstoppable, fearless.
Who doesn’t want to feel like that every single day????

Take care of yourself.  Be healthy, make the changes you know you need to make. Stop making excuses…make changes!

Go from good to great.

Be amazing, not average!

The bottom part that I highlighted was what I liked the most! :) Well said! Hope this post was as inspiring to you as it was me!

kick boxing cardio ... craziness!!

WOW ... I have never felt BETTER!!

That kickboxing class was unreal!! I think the kickboxing side of things actually punching etc. really got out bent up stress from work and everyday life. I envisioned my whole year of grad school while I was going PUNCH .. PUNCH .. KICK ...KICK .... wow it felt incredible!! Exercise has always made me "destress" but wow ... after today's class the destressing was taken to a whole new level! :) I felt on top of the world! The cardio work-out was awesome, my heart rate was up and of course squats were involved. Let me tell you a crunch has never been so painful .. ha ha .. I still hurt from pilates yesterdays so some of the "cool" down exercises were quite intense!

Now for the great news ... I had noticed today that my pants seemed really long .. and they were dragging in the wet puddles ... and then I realized why this was happening .. well ... you got it folks .. my pants were falling down .. never been happier to say it ... but it appears I've passed the "one pant size" mark as I am up to losing 14 pounds ...  I haven't really been weighing myself often and haven't gotten into a regular routine of it .. but just when I think of it and after this pant realization I thought hey .. I wonder how I'm doing. ... crazy what can happen in 4 weeks when you change your life.

I'm so lucky to have such a supportive network of people.... it is a definite help. So thank you to readers, those that drag their butts and encourage me to drag mine to the gym on Saturday mornings, those who comment on my posts to give me inspiration and those who just know not to even offer to make my tea with sugar anymore :)

soup soup soup!

Now is the time to celebrate .. all grad school assignments have been handed in and now I'm excited to continue to lead a life where I can put my energy into other things .. like exercise and healthy eating ... the grad school work has taken over my life so this will be a nice breath of fresh air! Tried out Pilates tonight .. DEFINITELY a tough class ... legs are sore, but didn't give me the same energizing feeling that some of the cardio based and interval/weight training classes have. I think it would be good for posture and general flexibility and help with the "core" muscles though.

You know I have more time in my life when I had time to make two delicious soups from my Tosca's Eat Clean Book. I recommend both of them. I enjoyed them :) I have lots left to last me the week!

ROASTED GARLIC AND SWEET POTATO SOUP

6 large sweet potatoes

1 large yellow onion, chopped
1 tbsp extra-virgin olive oil (EVOO)
1 head roasted garlic
6 cups reduced-salt chicken broth
1-2 cups water Directions

*Preheat oven to 350 degrees Fahrenheit. Slice potatoes in haf lengthwise, rub cut surfaces with EVOO, and place cutside down on LARGE baking sheet. On same baking sheet, place whole head of garlic (remove most but not all of papery skin. Cut about 1/2 inch off top to expose bulbs). Drizzle top of garlic head with more EVOO and a pinch of salt. Bake uncovered in center of oven for about 45 minutes or until potatoes are soft.
*While baking potatoes and garlic, heat EVOO in saute pan. Add chopped onion and saute until clear and soft. Place onions in food processor. Remove half of potato pulp from skins and place in FP with onions. Squeeze garlic pulp from skins and add to FP. Process all three until smooth puree forms. Place puree into a large saucepan. Puree remaining potato pulp. Add to saucepan. Add broth (I only used 4 cups plus 1/2 cup water) and water until desired consistency. Cook on medium until heated through.
*Enjoy!!! Makes about 10 cups of soup.

POTATO AND LEEK SOUP

Ingredients

• 6 leeks whites only rinsed, drained and coarsley chopped
• 4 medium baking potatoes
• 1 Tbsp EVOO
• 1/8 cup chopped onion
• 3 cloves garlic
• 8 cups low sodium, low fat chicken broth

Instructions

Cooking Directions
Wash leeks thoroughly. Cut into pieces. Place in a coriander and rinse again. Drain. Peel potatoes and cut into one in chunks. In a large saucepan or Dutch oven heat oil. Add leeks, potatoes, onions and garlic. Cook for 5 to 10 minutes until soft. Add stock to a saucepan and bring to a boil. Once mixture has come to a full boil reduce heat and cook for 30 minutes until vegetables are soft. Process in food processor

Preparation Time: Approx 10 mins
Cooking Time: Approx 45 mins

What a week!

So I disappeared for the week .. and had a major lack of sleep .. we're talking 5 or 6 hours of sleep over two nights and FAR too many half hot chocolates/half coffees to keep me caffinated and getting through the day. The culprit of it all --- GRAD SCHOOL. Fortunately I have an amazing supportive boyfirend who has been cooking us healthy meals and providing me with the emotional support to remain sane during this brutal time.

Alas .. I must admint although exercise was put to the side burner this week I generally stayed on track food wise. Normally I would be a major stress eater during these difficult grad school times, but I maintained a healthy lifestyle food wise which I'm excited about it. I had a weakness one night where I had a subway sub and a few cookies for dinner... I felt so gross after it reminded me why I have been eating "clean" and "real" food.  I can't be too hard on myself as Cathy says .... because I know it's all a work in progress.



THE BEST news of the day is for the 2nd week in a row I got myself out of bed for the Saturday morning step class at 9am!! Last night I could feel a sore throat coming on .. so thought about texting Laura and bailing ... little did I know she got home from the Jay opener after 1am and also thought of bailing. I'm proud of BOTH of us for still going even if we were tempted to throw out an excuse.

I can definitely understand how the step class gets easier as you go because I'm slowly beginning to keep up and fully follow all the crazy moves.

Something about starting your weekend day at 9am and getting all that energy from the work-out is AWESOME! I'm hoping this work-out regim can continue and the 1/2 hot chocolates/1/2 coffees can slowly decrease in numbers :)... The finishing of grad school will definitely help with that.

BRING IT ON! :)