Hello from Orlando!

We have taken up residence in warm, rainy, humid, awesome Orlando for 6 weeks this summer!  So far, we are loving it!!!  We have spent lots of time outdoors, whether at the pool, the beach (a novelty for us landlocked Albertans!), or bike riding!! My youngest is finally riding a 2 wheeler (with training wheels), so I think I may even be able to try running around 3 km with them all!!
I finished up with my personal trainer at the end of June, and felt great!!  I didn't lose any weight, but I definitely trimmed the body fat!!  I plan to go back to my trainer 2 times per week in September!
While we are away from "home", and all the get togethers, etc, I have tried to get a handle on my kids eating!  I have control over every single one of their meals, and no one else has to deal with the fall out!!  They still get their normal breakfasts: cereal, toast, waffles, or pancakes (although now I am using unbleached flour).  For lunch, again, nothing too new, mostly sandwiches on whole grain bread and soup.  We have been keeping the fruit bowl well stocked with peaches, nectarines, plums, bananas, apples, cherries, and bananas.  The fridge also has precut carrots, celery, broccoli, and cucumber.  These are the only things allowed for snacks in between meals!  They have adapted to this pretty good.  I even had Josh and Nathan eat a freshly prepared fruit salad for snack this morning (they have never been willing to eat this before!!).  They both loved it!!
For suppers, we have been going a little more "exotic"!!  We have had asian noodle salads (not a favourite of the boys, but it was fabulous!), stir fry's, and some new fish dishes (the boys apparently like mahi-mahi fish; tastes like chicken according to them).
Anyways, I am going to share two of our (my) favourite dishes!!

Basic Fish Tacos Recipe (chow.com)














The boys loved this one! I premade the tacos, and served them in a glass rectangular dish.  I had sour cream, and salsa as condiments.


Kimchi Noodle Salad (Forks Over Knives--The Cookbook)

The boys didn't much care for this one, but Todd and I loved it!!  Just check the "heat" of your kimchi before adding the full amount.  I only put about 1 1/4 cups in, as it would have been too spicy otherwise!

Happy Eating!!  I just sent Todd out to get ingredients to make a Miso Vegetable Udon soup for tonight.  I'll post it if it turns out good!

Veg Boot Camp???

As I was surfing for recipes, I came across a link to this article, 28 Day Eat Green Challenge: Veg Boot Camp.  A very interesting read about whether to go vegetarian or not; about some of the "myths" surrounding protein, etc!
For me, I choose to go "mostly" vegetarian for health reasons.  I still eat fish occasionally, and if we are out at friends', and they serve meat, I eat it.  At first, I struggled to get enough protein, as I learned the ins and outs of it all!  Right now, I aim to get 1/2 gram of protein for every pound of body weight.  My main sources of protein are eggs, hemp seed, greek yogurts, nut butters, and sometimes a protein powder.  I am not the biggest fan of tofu (and I am not sure about too much soy, still waffling on that whole topic!).
Anyways, give the article a read; take what you can from it, and maybe even just try 2 days a week going Veg!!!

Good luck!

Another 7 day Menu Plan

Here is another 7 day plan from the blog, TheNest. Check out the entire blog!  This one is mostly Vegetarian, but you could easily add chicken or fish to most of the recipes!

7 Day Healthy Menu Plan

If you find this one doesn't work for you, just google "weekly menu plan" and find one that does!!!

My favourite breakfast as of late:

1/2 cup Astro Probiotic Yogurt (Vanilla or Plain)
3 tbsp Hemp Hearts (from Costco)
1/4 frozen berries

You could also have 1/2 cup of Cottage Cheese, a handful of almonds or walnuts, and mixed berries.

More Recipes

After a trip back to France, I am reminded of all the delicious food out there.....so, back to the web to find interesting recipes!!!

Quinoa with Balsamic Roasted Mushrooms (Whole Foods Market)

I have also been craving beets lately!!!  So far, I have roasted beets, sliced, then tossed them in a little walnut oil, and finally grilled them on the BBQ.  I may try a beet and blueberry smoothie tomorrow....The following recipes is part of a cleanse, which I am not doing, but may consider in the near future...

Blueberry-Beet Smoothie   (Vegetarian Times)

Makes 1 smoothie

The night before you start the cleanse, prepare two beets: Wrap each beet in foil, and roast in a 400°F oven 1 hour, or until tender. Remove from oven. As soon as beets are cool enough to handle, remove foil, slip off and discard skin, and slice beets in half. Stash beets in the refrigerator for smoothies throughout the cleanse (you’ll have enough beets for three breakfasts and one snack smoothie).

• ½ medium roasted beet (4 oz.)
• ½ cup fresh or frozen blueberries
• ½ cup nut, oat, rice, or hemp milk, or water
• ¼ avocado, cubed
• ½ Tbs. lime juice
• Raw honey to taste, optional
• 2 ice cubes

1. Cut 1/2 beet into large chunks.

2. Transfer beet chunks to blender, and add all remaining ingredients; blend on high until smooth.

June 2013 p.82

Menu Plan

Whole Foods has become one of my favourite grocery stores!!  I don't know of any local ones, but it is near our place in Orlando, FL.  I was searching out menu plans, as someone had asked me for one, and I came across one from Whole Foods.  You can download the menu, as well as the grocery list.

Whole Foods Menu Plan

More Recipes!!!

Here's a few more to try this week!!

Rice and Chickpea Kale Rolls with Pineapple Salsa (Vegetarian Times)

Vegan Moussaka  (Vegetarian Times)

OK--now some meat recipes!!!

Chicken and Mushrooms in Garlic White Wine Sauce (Cookinglight.com)

Spicy Turkey Meat Loaf with Ketchup Topping (Cookinglight.com)

Chicken-Udon Soup (cookinglight.com)

Sorry...I disappeared!!!

Wouldn't you know, I leave for vacation, and drop all responsibility for this webpage!!  Sorry!!!  So, back at it!!  A few recipes for the upcoming weekend and week!

Avocado Salmon Cakes Mix two 6-ounce cans salmon, 2 eggs, 1/2 cup bread crumbs, 1/3 cup milk, 1 shredded zucchini, and 2 teaspoons curry powder. Stuff into 8 greased muffin cups. Bake at 350°F for 25 minutes. In a food processor, puree 1 avocado, 1/2 cup yogurt, juice of 1 lime, 1 teaspoon wasabi, and 1/4 teaspoon salt. Serve salmon cakes with avocado sauce.

Smoky Black Bean Stew (Runnersworld.com)
A single cup of black beans packs 15 grams of fiber, plus an equal amount of muscle-building protein. “Natural high-fiber foods help promote fullness,” says Marni Sumbal, M.S., R.D., owner of Trimarni Coaching and Nutrition in Jacksonville, Florida. “That can help reduce caloric intake at meals and curb cravings throughout the day.” Recent research from Purdue University shows that the compound that gives hot peppers their fiery kick may also boost calorie-burning and temper appetite, helping lower your calorie intake.
Simmer This:  Heat 2 teaspoons canola oil in a pot. Cook 1 diced onion and 1 sliced carrot for 5 minutes. Add two 15-ounce cans drained black beans, one 28-ounce can diced tomatoes, 1 1/2 cups vegetable broth, 1 cup sliced roasted red pepper, 1 tablespoon minced canned chipotle pepper in adobo sauce, 1 teaspoon cumin, and salt and pepper. Simmer 20 minutes. Stir in zest of 1 orange and 1 tablespoon fresh thyme. Serve with diced avocado.

Chicken Yakitori Rice Bowl (Cooking Light, Nov 2012)

• 2 (3.5-ounce) bags boil-in-bag basmati rice
• 1/4 cup lower-sodium soy sauce
• 1/4 cup mirin (sweet rice wine)
• 3 tablespoons sugar 
• 1 tablespoon rice vinegar
• 2 tablespoons fat-free, lower-sodium chicken broth 
• 3 teaspoons peanut oil, divided
• 1 pound skinless, boneless chicken thighs 
• 8 ounces snow peas, halved lengthwise diagonally
• 1 bunch green onions, cut into 1-inch pieces

Preparation

1. 1. Cook rice according to package directions, omitting salt and fat.
2. 2. Combine soy sauce and next 4 ingredients (through broth) in a small saucepan; bring to a boil. Reduce heat; simmer 3 minutes. Remove from heat.
3. 3. Heat a large nonstick skillet or wok over medium-high heat. Add 2 teaspoons oil to pan; swirl to coat. Add chicken thighs to pan; cook 3 minutes on each side or until browned. Transfer to a cutting board; cool slightly. Cut into (1-inch) strips.
4. 4. Return pan to medium-high heat; add remaining 1 teaspoon oil to pan. Add snow peas and onions; sauté 2 minutes. Add soy sauce mixture and chicken to pan; cook 2 minutes or until liquid is syrupy and chicken is thoroughly heated, stirring frequently. Place 1 cup rice in each of 4 shallow bowls; top each serving with 1 cup chicken mixture.

Also check out this link from Cooking Light:
80 Fast Menus Under 40 Minutes

Week #4 Recipes

Ok, so I've already fallen behind on the recipes....I tend to always keep a good supply of legumes on hand: lentils, white navy beans, chick peas, etc!  And some low sodium vegetable broth.  Always ready for a soup!!!  Last week I threw in some fresh kale, add some diced tomatoes, and a great soup was born!!! I'll never be able to recreate it, of course, but oh well--we enjoyed it while we could!!

Roasted Tomato and Artichoke Flatbread Pizza (Health.com)

Artichoke Quiche (Health.com)

Cod Poached in Spicy Tomato Broth (Cooking Light)

Chicken and Rice Casserole (Cooking Light)

And, with Valentine's this week too, here is a full menu for the big day!!!

Week # 3 Exercise

Again, plan to do three days of running, with some cross training on the other days, and at least one day of rest!! 

Day 1: 4 minutes brisk walking, 1 minute of jogging, 5 times

Day 2: Cross train (20 min of resistance training--sit ups, push ups, tricep dips, etc)

Day 3: HIIT (High Intensity Interval Training): On a stationary bike

• warm up for 3-5 minutes on a easier setting.  (Scale of 1-20, maybe around a 5).
• 30 seconds at a 10-12, followed by 1 minute at 6-8 (Repeat 4 times)
• 40 seconds at a 12-14, followed by 90 seconds at 6-8 (Repeat 4 times)
• Cool down 5 minutes at a 5

Day 4: Rest

Day 5: Cross train(20 min of resistance training--sit ups, push ups, tricep dips, etc)

Day 6: 4 min brisk walking, 1 minute of jogging, 5 times  

Day 7: rest

5K Training!!

Okay, so here it is: a six week training schedule.  I have based this on us running on May 12 (a Mother's Day run??).  This one is in time, rather than distance.  We will slowly work our running times higher, so that we are ready for week 1 on March 31!!

WEEK ONE: MAR 31-APR 6	Activity
SUN	RUN 1 MIN, WALK 2 MIN.  REPEAT 7 TIMES
MON	REST
TUES	RUN 1 MIN, WALK 1 MIN.  DO 10 TIMES
WED	REST
THURS	RUN 2 MIN, WALK 4 MIN. DO 5 TIMES
FRI	REST
SAT	REST
WEEK TWO: APR 7-APR 13
SUN	RUN 2 MIN, WALK 4 MIN.  DO 5 TIMES
MON	REST
TUES	RUN 3 MIN, WALK 3 MIN.  DO 4 TIMES
WED	REST
THURS	RUN 3 MIN, WALK 3 MIN.  DO 4 TIMES
FRI	REST
SAT	REST
WEEK THREE: APRIL 14-APRIL 20
SUN	RUN 5 MIN, WALK 3 MIN. DO 3 TIMES
MON	REST
TUES	RUN 7 MIN, WALK 2 MIN.  DO 3 TIMES
WED	REST
THURS	RUN 8 MIN, WALK 2 MIN.  DO 3 TIMES
FRI	REST
SAT	REST
WEEK FOUR: APRIL 21-APRIL 27
SUN	RUN 8 MIN, WALK 2 MIN. DO 3 TIMES
MON	REST
TUES	RUN 8 MIN, WALK 2 MIN. DO 3 TIMES
WED	REST
THUR	RUN 10 MIN, WALK 2 MIN  DO 2 TIMES, THEN RUN FOR 5 MIN
FRI	REST
SAT	REST
WEEK FIVE: APRIL 28-MAY 4
SUN	RUN 8 MIN, WALK 2 MIN.  DO 3 TIMES
MON	REST
TUES	RUN 9 MIN, WALK 1 MIN.  DO 3 TIMES
WED	REST
THURS	RUN 12 MIN, WALK 2 MIN.  DO 2 TIMES, THEN RUN 5 MIN
FRI	REST
SAT	REST
WEEK 6: MAY 5-MAY 11
SUN	RUN 8 MIN, WALK 2 MIN. DO 3 TIMES
MON	REST
TUES	RUN 15 MIN, WALK 1 MIN.  DO 2 TIMES
WED	REST
THURS	RUN 8 MIN, WALK 2 MIN. DO 3 TIMES
FRI	REST
SAT	REST
RACE DAY	12-May
SUN	5 KM!!!

**Schedule taken from runnersworld.uk

**You should be able to run almost 20 minutes at a time, but remember not to exhaust yourself before walking.  Keep the walk breaks to 1 minute during race day. **

Week # 2 Recipes

Hope you are enjoying some new recipes--I know I am!!!  My favourite new one so far was the lentils with poached eggs!!!  I am looking forward to trying the Kale soup below this week!! 

Meyer Lemon Chicken Piccata:  (Cooking Light)

Grilled Tilapia Soft Tacos (Cooking Light)

Garlic and Kale Soup (Vegetarian Times)

Braised Baby Vegetables (Vegetarian Times)

--with baked salmon, seasoned with salt and pepper

Week #2 Exercise

A little late in getting this one up, as it is now Friday, and week 3 starts Monday!!!!  Anyways, we carried on with the same as last week: 4 minutes of brisk walking, with 1 minute of jogging, repeated 5 more times, for a total of 30 minutes.  Hopefully the jogging was a little easier this week!

We'll switch the exercise up a bit this upcoming week, and try something new out!!!  I also aim to get the 5k training schedule up this weekend for our race in May!!!

Happy Exercising!!

Getting through Grocery Shopping Safely!!!

Going to the grocery store can be daunting, when you are trying to lose weight, or even just maintain!  I was reading my "Runner's World" magazine the other day, and came across this article.  It has lots of great suggestions on it!  Things to get, and things to avoid!!!

A Grocery Guide for Runners

Another helpful hint: go grocery shopping on a full belly!!!  If you're full, things won't be calling your name from the shelf!!!

Tonight's Supper!!

Spiced Lentils with Poached Eggs--Guaranteed my kids will hate it!!!

I have struck a deal with my 4 boys....eat the awful (healthy) stuff I make during the week, and Saturday is our cheat day.  You can eat hot dogs, chips, any of that comfort stuff they like!!!!

Last night, Seared Scallops with Cabbage, did not go over well.  Everyone but the littlest tried a bite.  Of course, they are hungry later into the evening, but I only offer a fruit, veg, whole grain toast, or yogurt for snack, right before bed.  Some day they'll catch on, right???

Anyways, back to tonight's supper!!!

Spiced Lentils with Poached Eggs--From Cooking Light, Oct 2012 Issue

I'll let you know how it goes!!!

Week #1 Recipes

Here are 3 new supper recipes to try this week, as well as 3 lunch ideas!  Click on the links to get the recipe:

Seared Scallops with Cabbage, Bacon and Apple  (Cooking Light, Dec 2012)

Browned Butter Gnocchi with Broccoli and Nuts (Cooking Light, Dec 2012)

Bass en Papillote (Oxmoor House)

Any fish can work with this recipe, same with any vegetables.  Parchment paper works better than tinfoil!!  

And three new Lunch Ideas:

Quinoa Salad and Slice of Whole Grain Bread (Cooking Light)

Again, any veggies can be substituted.  You can also use red quinoa for a different colour!

Chili-Spiced Salmon Salad  (Men's Health)

Omit pistachios for lower fat content, and feel free to use a balsamic vinaigrette or similar spritz instead of making your own dressing—just make sure it is low cal!

Chicken Panini (Women's Health)

Make sure your bread is made from whole grains, not enriched wheat flour!  

Canned/Ready to Eat Meals:

Creations (Soup) by Campbells:  Lentil, or Harvest Minestrone  **look for low fat options!

Vegetable Garden Chili by Stagg

Can of tuna (not premixed with mayo)  You can add your own mayo if you need to.

Campbells Black Bean Soup

Week #1 Exercise Plan

We will do all of this in baby steps, so it doesn't seem too daunting!!  Don't worry about the half for right now, just think about aiming for a 5km.  Think about what your goal is for 5k.  Do you want to do a walk/run combination, do you want to be able to run it all?? Do you want to be able to do it in a specific time frame??

To start us on this path, I recommend trying to do a 30 min aerobic activity.  We will start with walking for 4 minutes, run for 1.  Repeat that 6 times in your 30 minutes. A very slow jog, is all it needs to be.  This can be outside, or on a treadmill.  Just remember to put a little bit of an incline on your treadmill, otherwise the treadmill is doing the work for you!!!  Try to do this 3 times this week!  Our goal will be to reverse this, run 5 min, walk 1!!!  

On 2 of the in between days (or same day) try to do some other strength training.    Simple stuff like crunches (sit ups), pushups, tricep dips (put your hands behind you, facing forward towards your toes, on a bench, legs straight out in front.  Then dip your butt towards the floor), planks (you can go down on forearms for better support.  Keep back straight).  Or, buy one of those exercise type videos (something that doesn't require alot of equipment!!).  Keep it simple, but be dedicated!!!  It only needs to be 20 minutes, but keep moving so that your heart stays pumping!!!

Ok, things to keep in mind for diet:

1.  Avoid white starches (White rice, white bread, potatoes). Try to stick to products that have the word "Whole" grain in them.  

2. Eat the same few meals over and over again. 

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again.  Mix and match, constructing each meal with one of from each of the same three groups:  (taken from 4 hour Body, Tim Ferris)

Proteins:
Egg whites with one whole egg for flavour
Chicken breast or thigh
Grass-fed organic beef
Pork

Legumes:
Lentils
Black beans
Pinto beans

Vegetables:
Spinach
Asparagus
Peas
Broccoli

As a side note, lentils can be substituted into just about any ground beef recipe!!!  

3.  Don't drink calories!!!  (I am bad at this--can't give up my starbucks--but I account for it in my daily intake!!!).  No more than one diet soda a day!  

4.  Get lots of protein.  Keep meats simple--no thick sauces!!!  Greek yogurt is also a great source of protein.  And, beans and tofu.....

5.  Have a cheat day!  

Race Goals

These are the races we are aiming to participate in to get to our goal of a half marathon in September

5 km in May (maybe Mother's Day?)

10 Km in June or early July

21.1 in Sept

Who I am and what I have done...

I am a mom of 4 young boys, ages 9, 8, 6, and 4 1/2.  I am 32 yrs old. I was very active in highschool, not so much in University!  I have a Degree in Secondary Education--I taught for 1 year before I became a mother and decided to stay at home!

The past 10 years of motherhood have been active, but not necessarily sport related!!!  I decided to become an active participant in my physical health when my youngest was 2.  I trained for my first half marathon and joined bootcamps!  I loved bootcamps!  A wide variety of exercises.  It really complimented my running as well.  The year I turned 30, I was in the best shape of my life!

I have now completed several races:

2 Calgary Half Marathons
2 Calgary Police Half Marathons
2 Disney World Half Marathons
1 Disneyland Half Marathon
1 Calgary Harvest Half Marathon
1 Aixois Demi Marathon (France)
3 local 10K
1 Disney World Marathon
1 Disney World Goofy Challenge

After living last year abroad (in France!), I have also taken on more of a Mediterranean Diet.  I have cut out all red meat, poultry and pork.  I still do eat a variety of fish.  I try to eat many fresh vegetables, and whole grain products.  We try to keep "treats" to a minimum!!

As a family, we try to stay active--a little harder in the colder winter months!  We like to take walks, or bike rides, whenever possible.  We are going to attempt to take the boys downhill skiing this year as well!

That's about it in a nutshell!!

What's this about???

The aim of this blog is to help keep 2013 healthy and active!!  I have a group of individuals, who do not currently run, and I am aiming to have them complete their first half marathon in Sept 2013.  I am supporting them with running schedules, some cross training, and some healthy recipes!!  I also plan to be a virtual running partner, as we do not live near one another!  Please join in on our journey!!!