When Times Get Busy

Sometimes the start of school, or a new job, or even just a new season, can be overwhelming, creating an environment that encourages poor health choices. To help prevent this here are some good strategies.

To start off with, just because beach days are limited or over doesn't mean our beach body has to go too. You worked so hard all summer to have this body, don't let it go! Slim taylored fits are in this fall and the last thing you want is to have to wear a big baggy sweater.

1) Write down a schedule for your week that includes EVERYTHING, this means class times, work, when you are planning to go shopping, and workouts.

2) Set aside a block of time 1-2 times a week where you can make meals (such as stirfries, curry or even cook up meat) that you an pop in the freezer for when you have no time to cook.

3) Wake up early to workout if you have no time during the day. You will feel so much better after!

4) Flu season is around the corner, make sure you are getting adequate vitamins and minerals to keep your immune system up, the last thing you want is to spend a week in bed.

5)Walk more! Cherish the warm weather while it lasts. Try to walk everywhere you can. Not only will this add in a bit of exercise but it is also a great stress reliever :)

6) Commit to some sort of relaxation, whether that be a long warm shower with your favorite body wash or a yoga class. Try to incorporate this whenever you can.

And Lastly..BREATHE, it will all be okay, no matter how much homework, housework etc.you have.

Some Tasty Reasons To go Camping

So Camping can be lots of fun but all the beer and hot dogs can cause a fun trip to become a fat full festival. Here are some easy swaps to make so that you can have fun without worrying (and your friends won't even notice the difference).
So to Start off try to choose a camp site that allows for you to have daily fitness. Sites with Trails and Beaches are a great choices. Also for a little bit of extra activity offer to go get the firewood, the water and even accompany your friends for late night washroom visits (the great outdoors at night can be scary right?).
In the way of food, most food that people bring camping are non-perishable These tend to be high carb, high fat and high salt foods. So to avoid this try to bring fruits and veggies (think apples and bananas) that won't go bad if they aren't constantly refrigerated. Nuts and Seeds are also a great snack to bring along. Try to prepack them in portion controlled bags so you don't keep diving in for more.
For Protein think dried edamame (soy beans) and beef jerkey (try to go for the lower sodium type). If you have a cooler with you bring low fat hot dogs or turkey dogs that are not only yummy but are also fun to cook over the fire.
For a late night treat feel free to indulge in a couple of marshmallows, at only 25 calories each (for a large marshmallow) they won't do too much harm. Just leave the graham crackers and chocolate on the side.
Can't find time to go camping? Stick a couple turkey dogs on the BBQ and a marshmallow or two in the microwave and "VOILA!" a lovely at home camping meal...maybe add in a salad..or not ;)

Some cool (healthy) summer treats

Some bitchin' treats that won't ruin your killer bod...read on
TCBY nonfat sugar free frozen yogurt, 80 calories per half cup.
Today I experienced bliss..at only 80 calories per 125 mL the Flavour of Peanut Brittle was experienced...and was loved.
TCBY also has non-fat flavours, for those of you that don't like the taste of fake sugars..though I don't feel as though you can taste it in these treats. Just be careful, the frozen yogurt itself is healthy but the toppings can add empty calories quickly, so steer clear and enjoy the yogurt on its own.
Skinny Cow Caramel Vanilla Bars. Another fairly low cal treat (and for a good size portion at that) at 100 calories a pop, these are a satifying treat that provides good portion control. Just don't eat the whole box
Vitamuffins chocolate muffin. These are delightful frozen treats and are 100 calories each. You can find them in the frozen food section of your grocery store. there are a lot of different flavours if for some reason you aren't a huge chocolate fan...but who isn't?!? (also a small bonus, they pack in a ton of other vitamins and nutrients..dig in)

A List of Healthy Alternatives for meals out (canada style)

Joeys Restaurant:
This restaurant if a classic spot to go for young Vancouverites, Here are some dishes to steer clear Of and some to dig into:

1)Evil Jungle Noodle Salad (920 cals, 58g fat, 67g carbs)
Don’t be fooled by the word “salad” this dish id a fat BOMB, at 920 calories, 58g of fat and 67 grams of fiber, this is anything but a healthy choice.

Don’t worry though if you are in the mood for noodles and lettuce, there is an alternative!!!
Still not GREAT but the Chinatown Lettuce wraps are a much better choice. These have crispy noodles, peanuts and veggies tossed in a delish sauce and served with little lettuce leaves that you use to wrap up the mix.
Lettuce Wraps (660 calories, 42g of fat,77g carbs)
And to make this dish even better (I asked the nutritionist at Joeys) ask for it with half the sauce at noodles and twice the veggies and your meal will rack in at only 490 calories.

2)Cashew Chicken Stirfry (1060 cals, 52g of fat and 106g of carbohydrates)
If you thought stirfry was a Healthy choice, then you thought wrong, this dish racks in half a days worth of carbohydrates and ¾ of a days worth of calories. Though you could pack up half for later chances are, you will not be able to stop at half.
Instead, if you are craving chicken try the Chicken Ceasar, not only is it deliscious, it isn’t too bad for a restaurant ceasar.
Chicken Ceasar: (600 cals, 43f of fat and 11g of carbs)
Another good choice is the Half Rotissery chicken
Rotissery chicken: (355 cals,19g of fat,13g of carbs)

MILESTONES RESTAURANT

Portabello Mushroom Chicken 8oz.(cals,1270 fat, 71g of fat)
Chicken is Healthy right? And Mushrooms? Combine the two and Milestones has managed to spit out a fat filled calorie dense meal that will be sure to expand your waistline.
Chicken is Plentiful on the menu, so don’t fret there are many other healthy deals.
Try the...
spicy thai chicken drummets (660 cals, 44g of fat and 12g of carbs)
Or the Slow Roasted Quarter Chicken (430 cals, 20g of fat, 3g of carbs)

Some of the Meals come with the Roasted Cornbread Muffin, Don’t feel too guilty eating it, it only racks in 150 calries, 4grams of fat and 26 grams of carbs.

Starbucks
So you know where to find all the nutritional information on their drinks (if you don’t, right where you find your cream and sugar there should be pamphlets) but finding the nutritional information on the food is a little more difficult.
Here’s a littlee bit of help for next time you visit the coffee chain.

Starbucks Blueberry Scone (500 cals, 29g of fat and 56g of carbs)
All of the scones rack in about this many calories, except the pumpkin scone, which is a decent alternative at 360 calories, 18g of fat and 49g of carbs.
The Starbucks Blueberry Bran Muffin Looks Healthy but trust me, that muffin is cake in disguise, at 500 calories, 19f of fat and 75g of carbs, this muffin is not a healthy choice.
The Low Fat Blueberry muffin is a much better choice ( 280 calories, 1.5g of fat and 62g of carbs)
Just as a safeguard, stay away from all of the bars (oat fudge, oat, blueberry etc…) they all have over 400 calories.

Stay Tuned, the list will continue

When you are young, you never really think about anything. When you close your eyes the world stops, and starts again when you open them. You are allowed to be selfish in your actions, because no one expects you to know how to take care of another. As you grow older, you learn to share, the world starts to be more about others and less about you. You are expected to listen and learn at school, and at home you are expected to grasp the morals your parents display. When you get to be in your teens you start to gain more knowledge, whether it is correct or not, from friends over family. This stage of your life is usually one of rebellion and proof of self sustainability, without the aid of parents. Then you get to the stage in your life where I am at. This stage started for me on my 19Th Birthday. And it is a totally new feeling. Its when you finally realise you have so much you can do with your life, but yet you have so much you need to do first. You need to start eating healthy, because you have realised that vertical growth is no longer happening but yet horizontal growth, aided by late nights involving liquor and food you usually wouldnt dare touch, has become a problem. So you start eating healthy, and then you binge, and then you eat healthy again for a while and then binge again. Your weight fluctuates more than the price of gas and you start to feel worse than you did when you were 10 pounds overweight. You are at the stage of control. You want control over your life, but yet you still know in the back of your mind that you need help. Help with anything from understanding your visa bill, and income tax statements to reading and editing an English paper you wrote. Unfortunately subconsciously something causes you to hesitate from asking for help. You tell yourself its the fact you don't want to have to deal with your "annoying parents" lecturing you, yet really its more that you spent 5 years of your life rebelling and now have an ego that is fragile, and could be broken easily by not seeming independent. So you go on scrambling through life, you have a boyfriend, you fall in love you break up, you get sad, you binge, you get sadder and starve yourself for a while. All along you are thinking you probably could use some help, so you look to your friends. Yet sometimes after so long your friends don't match with you anymore. You've grown up, they haven't. You went away to school, and learned about something completely new, they didn't and well, you are independent right? And of course, they aren't. So you go and make new friends. For a while it might seem like you have no real friends. Just a few people you talk to once in a while. But no one to really share your secrets with. You make the most mistakes in this stage of your life. No parents, no friends, just magazines and your own thoughts to keep you on, or off-track. You start meeting new people, you make new friends who you think are amazing, they are a new crowd, they have money and expensive cars and things you have never experienced. Unfortunately you soon discover they also have less appealing, more illegal things that scare you enough to break off the friendship. So alone again, you start to look for comfort, maybe in food, maybe some other hobby. Soon enough you meet new friends. These friends are good friends. They don't want to go out and drink until they can't remember their own name. These friends have something to say. And guess what, they also want to their what you have to say. You may skip some classes to spend time with these people, or even just postpone some homework to talk, but these friends make it worth it. These friends become more like your family, and then you realise, maybe your family isn't that bad. Your parents did a pretty good job raising you, if you have such good friends, so they can't be that bad either. You give your parents a call, or actually hang out with them for an afternoon and realise you have been missing out all along. Which brings me to the present. I am here and now with my parents who care, with friends who I love, and who have taught me so much. And one thing I will never forget is what one of my friends told me the other day. He said, "the 5 closest people to you will determine where you go in life" that's it. That's all. And you know what it true. And when you have those 5 friends you'll know, because suddenly your life will come together. You eating will balance out, your brain will calm down and you may even catch yourself smiling when no one else is around.

http://health.msn.com/weight-loss/video.aspx?vid=ff167fb8-356d-44fc-a1ba-d3ef106aaafc%26tab=MSNBC.com

A Video That Supports Atkins!

Kick me in the butt please JTrigg

I must say I absolutely loved that last post. :) Cute because I wish everyday at 11:11 too.

This month has been hard on me too, my job at the golf course has picked up and I have been hitting 50 to 60 hours a week depending on what events I work. I am not complaining though; I LOVE IT there. It is the most fun I have had in a while and it is sadly becoming one of my more social things I do! (since any other time I am just trying to sleep or work out)

But I will admit one thing that is KILLING me is that I am gaining tons of weight. And I know some of that may account for eating a little more because I am awake for longer hours... But not 10lbs worth! WTF is this?

I have been doing reading on sleep deprivation in short term studies and they did say that subjects would gain around 1.31 kgs in 11 days. cool cool. but still thats no 10 lbs. I dont know what it is but it's very depressing and stressful.

So my thoughts on ways to fix this are possibly adjust my sleeping patterns closer to those that would compliment my 5 pm to 4 am shifts. and possibly eating less packaged foods in order to reduce toxins in the body. AND IM OPEN FOR SUGGESTIONS OR ADVICE :)

Tomorrow I'm hitting up Hot yoga for the first time in months. So I hope it will be a nice refreshing kick in the butt that I need.


And I can say that there will sadly be no glamour shots coming from me for a while ;) haha

until next time
xo xo gossip girl.

I need to get a life.

And I really do apologize for MIA-ness.

A little Kick in the Butt

Working 40 hour weeks and sleeping a lot less takes a toll on one's motivation. I can personally say this has been a hard month for me, transitioning from living alone at school and organizing my own schedule to coming back home, working and trying to plan around my family's schedule. I must say that it has become tempting to just eat whatever I want to try to get quick energy and a little bit of a sugar high. Things that have kept me motivated (at least most of the time)
1)Rewrite down your goals:
Yeah at 11:11 every day, a.m (and pm if I'm still awake) i wish for certain things, but honestly writing down my biggest goals has, and will help me a lot more than hoping my clock will give me flat abs...
2)Eat a slightly bigger breaky:
Often If I eat a big breakfast (between 350 and 400 calories) I am satisfied until about 1pm or later. Of course I try to eat lunch by one no matter what, but this nice big breakfast really holds me over. It also stops me from snacking in between or overdoing it at lunch.
3)Take a Vanity Shot:
Last week I was feeling great one day and decided to do a few "vanity shots". I got into my bathing suit and took a few pictures. Looking at them has helped me see that I want to stay this way, and helps stop me from binging. I also found it helped to print one of the pictures off and have it in my food journal, as well as an old shot of me (from grad) where I look extremely overweight and unhappy.

Quote of the Day

If you don't grab the reins and take responsibility for your actions, all the advice in the world won't help you succeed

A MUST READ!!

Women's Health Mag.com How to lose weight and KEEP it off!

Such a fabulous article you should treat yourself to reading.

Sprinters Vs Marathon Runners

OKAY FOLKS so here is a little bit of a question you can ask yourself before deciding on what type of training you would like to do. Who would you rather look like? A sprinter or a marathon runner?

You will notice the more lean and muscular body types that the sprinters have and the absolutely tiny frame that marathon runners support. Now they both run, so why do their body types look so different? The key is their training.

Marathon runners do excessive amounts of long endurance workouts where they burn up tons and tons of calories engaging their aerobic systems. Whereas Sprinters focus mainly on intervals which engage both the aerobic and anaerobic systems.

JELOUSY

How is it that as soon as you start feeling good about your body, and yourdelf that people start to hate you. I was walking in safeway yesterday and some girls (that are quite overweight and are gym regulars) were staring at me and glaring me up and down. One of them looked at the other one and whispered (not very quietly) "she is at the gym, all the time" the other one looked at her and said, "i wonder why she is grocery shopping, i don't think she eats"
Hmmm yep I eat. I eat all the time. I just don't come to safeway after my workout to get chips and a frozen pizza ladies. I just smiled and walked away.
They may be insulting me but deep down they wish they could put down the pizza and pick up some celery.

AHA! Assholes! Straight from this month's WomensHealthMag.com

WHY YOU CAN'T STOP AT JUST ONE FRY:

"You'll be happy (or disgusted) to learn that your willpower never stood a chance against that gooey plateful of temptation. See, those nachos—and dozens of other sinful eats—have been scientifically engineered to make you want to eat more…and more, says former FDA commissioner David A. Kessler, M.D., in his new exposé, The End of Overeating: Taking Control of the Insatiable American Appetite (Rodale, 2009)."

http://www.womenshealthmag.com/nutrition/stop-cravings

Read on to get more info on this unfortunate reality.

Boost Your Metabolism - WH article

While Jtrigg's post may find that exercise is NOT the soul component responsible for revving up the METAB; Women's Health has some easy lifestyle changes that can slightly boost your metabolism over a day. Making these several small changes daily could significantly increase your weightloss over a long period of time. AND HEY! It's easy! And who doesn't like easy, plus since you are probably working hard on the exercise anyway, why not get the most out of your diet.

THE TIPS:

1. In the AM : start the day off with a hardy meal high in protein and complex carbs that will keep you full and your blood sugar levels constant. That way you won't be starving and in need of a snack by the time you get to work. Drink coffee! Caffine stokes your Central Nervous System (explaining why you may get shaky when you have had too much; exam time - studying? anyone ? anyone?) which results in increased heart rate and breathing; two functions that fire your metabolism. Drink your H2O cold; apparently it takes MORE energy to raise the temperature of cold water to your core temperature than room temperature water.

2. At Work: Everyone knows work can suck when it's so beautiful out. Especially if you are stuck sitting down practically burning nothing all day. Packing a lunch high in protein will keep you full and keep your lean muscle mass up. It also will not spike your Blood sugar levels, a constant problem that high carb/ high in sugar foods pose. Brew green tea. EW honestly it tastes like dirt, but it has a metabolism boosting component in it that legit revs you up. So looks like I'm going to have to start sipping the stuff. yuck. Go DAIRY! (who doesnt love this stuff? - oh ya lactose ppl. sorry !) apparently calcium increases fat metabolism as it increases the rate of fat as waste. ahhhh yeaaaa.

3. Grocery Shopping: Things to buy: chili peppers! there is lots of other stuff in the article but I thought this was a cool one. (put in stir fries) the heat from the peppers stimulates a temporary spike in metabolism of ~ 23%. cool!

4. Workout: INTERVALS! oh my gosh; that is all I can say. Because recently I am not going to lie I have been hating hard core on my eating habits, maybe it's fatigue, maybe stress, maybe a combo. Nevertheless - let's just say the svelte 6 pack i was working towards had been put on hold. That is until my fab trainer suggested Intervals. I pouted at the idea, but they are actually really awesome! I did hills just yesterday with a friend and tredmill sprints today. Combining about 30 min of intervals ( with active rest) into a workout and you will feel the results. Jello - Legs. ( more to come on interval training... I'll have to let you know how things pan out)

and i know everyone hates lifting weights, it is actually THE WORST thing ever almost. I nearly cry everytime Ryan tells me to do DeadLifts. Nevertheless do the workout right! don't rush through them. Counting to 3 and controlling your body will help your technique and increase the amount of "damage" that your body has to repair (= metabolism boost)

5. When you get home: This is THE HARDEST part of the day for me. Usually because I am exhausted. (so pay attention!) Eat FISH! (yes, i know you know who you are, try it at least) apparently their omega 3 fatty acids SQUASH, yep, hunger.

Skip the drinks when possible; too much alcohol slows the fat break down process. why? I am assuming because you are kicking your liver into over time to break alcohol down instead of fat.

Get enough sleep. I cannot emphasize this enough. HOLY COW not only do I turn into the grinch when I haven't had enough sleep but I turn into a carb craving monster. BAD IDEA. So save yourself the extra workouts to burn those treats you didnt really need, but in your state of exhaustion DEFINATELY thought you needed.


here is the legit article if you want the sources and the numbers for the facts yo!
http://www.womenshealthmag.com/weight-loss/boost-your-metabolism?page=3

Anyway sorry for not posting and then posting this big post. I have been MIA and regrettfully struggling with the healthiness. Hence not feeling right about giving advice. BUT got my head back on so yay. Garburator get ready to get blown up.

Exercise not likely to rev up your metabolism

This is brand new research. It was belived before that excersise and muscle mass helped burn up those extra calories even when you weren't performing excersise. Well guess what? The lastest research has proved that wrong.
My reaction, "Thank goodness, I never liked doing weights..here is one more reason for me to not start doing them"
Extra muscle mass has no significant effect on weight loss and metabolism.
“Bottom line is that we once thought that exercise would burn calories, especially fat calories, for a long period after a bout of exercise,” says exercise physiologist Gerald Endress, fitness director for the Duke University Diet and Fitness Center who was not involved in the research. “This does not seem to be the case.”
Of course cardio still helps burn fat, as well as weights, Just the afterburn isn't as sweet as I always thought...
For more info (from originial article): http://www.msnbc.msn.com/id/30826120/wid/11915773//

Be Frugal

Be Fit, Be Fabulous and Of course, be frugal. Not cheap, no fabulous ladies are never cheap, but they are frugal. Splurge on things you really want, I'm still saving up for that Burburry Purse..sigh*. But, there are many ways we can save money and save a TON.

I've started printing off Nutrition and Fitness articles from online websites and clollecting them in duotangs (3 hole punched). When I go to the gym I like to read a magazine while I'm sweating away solo. So, To save myself about 5$ a magazine I just print articles right off the internet. Often magazines such as women's health will actually post their articles online anyways, so Why not save money and print off your own? Another benefit, no ads, and you pick and choose what you want. Enjoy!

If Hunger is Not the Problem Then food is NOT the solution.

This is something I have realised over the past few months. and even more so over the past few weeks, food only solves one problem, hunger. Try to use it to solve another problem and it usually ends up making things worse. Yeah Ice cream, cookies and chocolate will taste good for a bit, give me a high, but after, i feel even worse. I not only am STILL depressed about whatever else is bothering me but now I am also left in a situation where I feel out of control and gross. So far here is a list of things I've found to distract me...

Write down how I'm feeling in my journal, and try to see what is causing me to want to eat when not hungry

Do a craft, I have started painting again, also beading, and collaging pages in my journal

Call a friend, or write a message (facebook OBVIOUSLY) to someone I havent talked to in a while.

Go for a walk, run, or just sit on my patio and soak up the sun...

....Last week I even vaccumed, washed all the floors by hand, dusted, washed the cars and windows in my house to distract myself, and it worked :)

Tips From The Westcoast
As you get further and further into a new fitness and diet regime it become easier and easier to go back to old habits. That extra bite of cake doesn't seem to be as forbidden anymore, and measuring foods starts to get tedious. A couple weeks ago I found myself at this point in my diet. In my lifestyle. I needed some revamping. Recently many studies about milk have come up linking milk to weight loss. Studies have suggested that even if you consume more calories each day (from milk and milk proiducts) you will not gain weight. Milk has also been linked to being great for wiltling wasitlines, as it helps melt down abdominal fat. So seeing as I like to think of my body as a science expirement I have started substituting milk for half of the amount of egg whites I would have in the morning. Not only does this lower the overall caloric total off my eggs (from 120 to 100) but it also incorperates some more milk into my diet. I must say I have already noticed a difference, My waist has gone down an inch already (where I didn't even think I had fat to lose) and I feel just as energized. The only problem for me is that my body doesn't usually like milk products, as rejects them, but, i have found that mixing them in with other foods has helped me tolerate them more as well as kept me from feeling too ill.
Swaps to Try:
>1/2 cup of skim milk+1/2 cup eggs whites instead of 1 cup of egg whites
>boiling 1/2 cup of milk with 1/2 cup of tomatoe sauce (gives sauce a creamy taste without all the calories) Intead of 1 cup tomatoe sauce or one cup creamy sauce.
>Venti Non-Fat Sugar Free Latte (flavour of your choice) for less than 100 calories rather than a Frapp of approx. equal calories.
Seeing results again helps keep me motivated to stay on track. And there's nothing wrong with getting a little more calcium in my diet :)
To read up on milk follow the link below
http://www.dairygoodness.ca/en/health-professionals/healthy-weight/healthy-weight-and-milk-products-results.htm

Flavour of the week

Work out : ABS! The "tea-pot" move (as I like to call it) with whatever weight suits you best; I use 25 lbs for a guideline. And combine that with the Plank and your waist will shrink away. The key to remember here is: these exercises do NOT blast the fat off, but instead work to tighten the core so that the muscles hold themselves in more. Thus less relaxed core muscles hanging over your waist-line.

Suggested Workout - 3 sets of 15 "tea-pots" on each side. Rest between sets. Followed by 2 sets of the Plank; hold for minimum of 1 minute, up until as long as you can. Rest = to time in plank position.


Workout/ Health Tip: For Dieters it can often be difficult to remain motivated. My two tips combined into one today are: #1 Write EVERYTHING down. When I say EVERYTHING I mean it! You start allowing yourself to skip writing down the spoonful of ice cream you had, the bite of a cookie you shared with a friend, and in no time you will find yourself eating the entire thing. Now there is nothing "wrong" with cookies per se, but sneaky cookies can add up. As my dear friends at work always joke " A moment on the lips, forever on the hips." (another addition to this tip; if you already have a food journal and you find its getting sloppy, get a new one. Starting fresh you can re-set goals and get back on track if you have strayed... This is what I have found very helpful in the past couple weeks. I mean, who wants to dirty a perfect, crisp, new food journal with sugary treats?)

Tip # 2 MEASURE as often as possible. By counting and measuring your food it is easier to quantify. Keep on track of what you are consuming by being aware of how much a serving of each type of food is. It is all too easy to take more than you actually need.

Recipe: Any type of grilled or pan fried meat/ seafood in lettuce wraps.

Frozen chicken strips/ grilled shrimp/ BBQ pork or beef - grill them up and add some garlic, roasted red peppers, and any poultry seasoning or other seasonings you enjoy. (Just try to stay away from the high calorie rubs). Then wrap the pieces in ice burg lettuce leaves. It is a great crunch and almost as good as a tortilla, but with essentially no calories or carbs. It is a great alternative when you feel like having "mexican-like" dinners.

Snack: Nuts!!!! Add about 15 to 23 almonds (that's 100 to 160 calories) to a mix of splenda and cinnamon. If possible spritz the mixture with about 1 spray of water; if you can't spritz then you can add around 2 to 3 drops of water into a little microwave safe dish. The dish should be tiny. Microwave on high for about a minute and the splenda and cinnamon caramelize on the almonds. SO DELICIOUS.

If you don't have time for all that, plain almonds are great for you too! 15 to 23 is about a serving and acts as a great on-the-go snack.

Power Song: This week I have developed an infatuation with the song " I Love The Bloody Beetroots" by none other than The Bloody Beetroots themselves. I found it super motivational for any hill climbing type workouts.


Again because I have yet to learn to add music directly, I urge you to check it out via YouTube:

http://www.youtube.com/watch?v=iZDjlcCY90c&feature=related

Focus on the Positive

Getting back on track can be one of the hardest things to do when you find yourself focussing on the bad. My trainer advised me to stop thinking of the things that were bringing me away from my goals and instead focus on what makes me feel good and helps me to reach my goals. Inevitably whatever you find yourself focussing on is what you will steer yourself towards regardless of whether or not you are aware of this.

So stop thinking about that delicious hot chocolate powder ( Seriously, its not THAT good) and start thinking about how good you feel when you treat your body right!

Baking Treats Can be self Sabbotage...some tricks I have learned

So your girlfriend calls you to come to her BBQ tonight, and asks you to bring dessert. You being Miss creative, and also a perfectionist..you decide to bake your own goodies, store bought is for lazy people.
So you brainstorm as to what you should make. Now as you do this do you ever notice that all of the desserts you like come to your mind, for example, when i think about making a dessert I think..
Peanut butter chocolate chip cookies, macadamia nut blondies, caramel pecan squares, apple cream cheese bars, cheesecake, and maybe a chocolate cake with every topping out there...
The problem is there is a good chance, no matter how much gum you shove into your mouth, and mash on vigorously, that you are going to pick at the dough.
So I came up with a good idea. Either make something you don't like, and therefore won't be tempted to pick at or eat later at the party) or make something that tastes pretty bad unbaked.
For me this means mint chocolate brownies, nanaimo bars, lemon or lime ANYTHING, and pies (have you ever tried the crust dough? it tastes like when i tried to eat "play dough" in preschool)
So far this has worked for me.
O and no matter how hard your friends try, don't bring home the leftovers...

Expensive but pretty cool

Check out this site for some sweet T's:

http://www.edhardyshop.com/Womens-T-Shirts-s/330.htm

They are expensive but really really cool. I haven't seen anything like this around Londontown.

Discussion: BOREDOM

Summer is upon us and with endless possibilities and loads of free time can come indecision and boredom. Routines out the window, I find myself with hours upon hours to myself. And when friends aren't available to chill, passing the time can be quite the challenge. Just check your FaceBook for proof. I guarantee you will find at least one person with a status updated to " SOOO BORED". Well I have come up with a list of suggestions to keep oneself busy during the day/ whenever; based on energy level:

LOW to VERY LOW

1. Tan with ipod (weather permitting) - read a couple magazines/ a book.

2. Movie marathon; pop some light popcorn and prepare yourself for a day of LOTR, Harry Potter or even Disney.

3. Make a summer playlist to enjoy when you are feeling more energetic.

4. Bubble bath, paint toenails

5. VEG... on the computer ( online shop, or even dare to play a computer game)

MODERATE

1. grab that summer playlist and head outside to catch some rays on a walk. (explore a park or head to a coffee shop)

2. Throw on a pilates DVD - why not?

3. Grab basketball and shoot some hoops - when is the last time you have done that? seriously.

4. Schedule or go through with a phone date to a long distance friend you haven't seen in a while.

5. Do housework; it may not seem ideal, but that load of laundry you have been avoiding and those shelves that have to be re-organized will make you feel somewhat useful.

HIGH

1. Hit the gym, Bike around town, Go for a run... burn off some of that excess energy

2. Rainy day? Craft it up; draw, paint, bead, or refurbish some old furniture for your student digs.

3. Go for a lengthy walk to a shopping centre/ downtown. There are tons of cool shops I bet you have never even been in.

4. Say YES to plans you may be avoiding, why stay in? if you have the energy; GO OUT, it could be really good for you.

5. Pretend to be chef Bobbly Flay from the Food Network and cook a meal for your family/ significant other... what have you. Hit up the grocery store and get the fresh ingredients you need. This guarantees up to 3 hours of boredom you will burn right up.

Keeping busy while everyone is gone can be hard. Avoid summer blues by making yourself a TO-DO list that doesnt require a lot of help from outside sources. Use it to feel productive! :)

This week's top picks

Here are some of my best tips/ favourite things this week:

************** **************
Workout – why not kill two birds with one stone ? Next time the sun’s up and you feel like catching some rays get out ur towel and ur dumbbells and head out to pump some iron in your bathing suit. Combine squats and shoulder press for an entire body work out. Try plank and sit ups to get both sides bronzed and target that core.

Weightloss Tip - Get those ZZZ’s. My trainer made the comment that a main reason why people gain weight in university or when they frequently party is that they do not get enough sleep. What does sleep have to do with anything ? Well that is the rest time your body needs to produce GH (growth hormone) and recover. A big part of getting fit is adequate rest, where your body repairs itself by rebuilding muscles and burning that fat.

“Growth hormone (GH), a microscopic protein substance, is produced in the anterior section of the pituitary gland deep in the brain. It is a tissue-building hormone that causes growth, enacts repairs, mobilizes fat stores, and shifts the metabolism into high gear in the presence of amino acids. Chemically, it is somewhat similar to insulin, and is secreted in short pulses during the first hours of sleep and after exercise, but it remains in circulation for only a few minutes. The body binds most of the GH in the liver and converts some of it into another protein hormone called insulin-like growth factor 1 (IGF-1). Although IGF-1 is not insulin, it acts like insulin as it promotes glucose transfer through cell membranes into the cell. More important, IGF-1 elicits most of the effects associated with GH.
GH is responsible for the development of lean body mass, bone density, and an efficient metabolism that diminishes the body's fat-storing capacity. During deep sleep, there is an increased secretion of GH. This is necessary for repairing and rebuilding body tissues such as muscle and bone. It also helps combat the negative effects of cortisol. Losing sleep, especially deep sleep, decreases GH levels. Since GH helps regulate the body's proportions of fat and muscle, less GH reduces our ability to lose fat and develop muscle. Muscle development is important for weight loss in that it is responsible for burning more calories, even at a resting heart rate. (Be aware that if a woman is testosterone-deficient, she will not be able to build muscle mass no matter how much she works out. Testosterone production relies on adequate levels of the hormone progesterone, as well as of cholesterol.)"**

** from: http://www.enotalone.com/article/18630.html

Snack - This week I have been a big fan of berries ; black, raspberries, blueberries… they are a quick low carb/ low cal snack when you are in need of something sweet to kick that craving. I prefer blackberries because they are the sweetest. Also try blending up a berry- protein shake :

Use 1/2 cup egg whites, 1 cup frozen berries, 1/3 cup water, and if you like to add a smoother/ richer flavour add in a 100 g cup of source yogurt and blend. Total calories : 170.

Recipe - Best of the week so far is my morning omelet.
1 cup Egg Sensations cheese and chives egg whites
1/3 cup Kraft Shredded Cheese Mozza-Cheddar
3 slices Pillars lean bacon

Total calories : 260.
The trick is to cook the bacon (which you have to cut up into squares) first, then the cheese till it bubbles. Turn down the heat to med and add in your egg whites. YUM !


Best Song of the Week - by far is Montanita – by Ratatat ; it is excellence and summer wrapped into 5 minutes of awesome.

I don’t know how to add music to the blog as of right now. BUT here is the link :

http://www.youtube.com/watch?v=1DxTtJ0jM5s

I urge you to add it to your summer playlist.

So I'm officially on Day THREE of the sugar cleanse. My friday night binge last week was so disgusting and I need to never do that again. Ive gona back to my old healthy habits and have come up with some super tasty new recipes that are helping me lots. Thank goodness for getting back on track. I kept the wrappers from fridays binge as a reminder of how gross I can be sometimes. I look at them and cringe. I also put up some new posters and pictures in my room to motivate me to remain svelte.
One thing that has helped a lot is seeing old friends and hearing positive feedback from them, that helps me a lot. When people notice then I know all the hard work has paid off, and it is allllll worth it. :)

Stop. Drop. and Roll...and yell a bit

Yesterday was an interesting day on the westcoast. It started off as a normal day, I sat on hold for 45 minutes waiting to talk to someone about summer school. I went to the gym, I cleaned up the house and I came home excited for a nice big veggie stir fry for lunch. Unfortunately my oven had a different idea in mind. I was wearing my coat and I guess i got too close to the gas flames and it caught on fire, I proceeded to yell a bit...ok A LOT and ran around my house before remembereing what i was taught in grade 2. I stopped, I dropped, and I rolled around. Thankfully my jacket was the only thing that got distroyed. I can imagine the burn from a gas fire wouldnt turn into a tan the next day the same way my tanning salon burn has. The rest of my day was good, I made dinner again, Spicy chicken, tomatoe and veggie paninis on fresh dough i cooked up first. They smelt great...I had a chicken salad, it was also great.
To be honest watching my familly eat last night wasn't as bad as the day before. They found a new way to annoy me.
Two years ago my parents started rowing, just in the spring, for a short season every year. They have started their season again and the topic over dinner always is, or comes back to rowing. I thought coming home I would be able to escape the wrath of the sport. Last night I had to endure a logn discussion involving my mom, who was stroking a 4x, splashing my dad, who was in 2 seat. Apparently she couldn't figure out why she was doing it. I told her to raise her eights if it is too low or to square up later. Frankly I felt like saying, "If you quit rowing, this wouldn't be a problem." i didn't say it though...I just thought very strongly about it, and pictured my life without it. Bliss.

Feeling in a happy mood over the past couple of days has motivated me to cook supper for my familly. Unfortunately "Healthy Eating" in my familly means eating more pasta than most people consume in a week, along with a side salad, to conpensate of course. Well I can say proudly that I have not touched the pasta. I made sure not to actually swallow the pasta, to test its firmness i put a piece in my mouth, mashed it around and spat it back out. Gross, I know. Then after rinsing my mouth out, I finished putting their dinner togther and put it out on the table for them. I served myself a small helping of chicken and tossed it into my giant salad. Then for the worst part, watching them eat. Now they all have very good manners, they dont talk with their mouths open, or chew too loudly, yet still when i see them shove giant helping of pasta into their mouths something inside me makes me want to leap across the table and knock all of their food on the floor. Whew, I'll be fine though, I figure if I avoid direct eye contact with the Carbohydrates i will be fine. I will be fine...