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!!!