Thursday, September 22, 2011

My Cool Aunt Does Yoga

My Aunt is 56. She is quite possibly the youngest 56 year old I know. Sometimes I think she may be a vampire with her inability to age, her love of Twilight...or quite possibly she is Benjamin Buttoning herself. Now, my mother (her younger sister) quickly attributes this to not being married or having kids. Funny how when she mentions these reasons, her eyes seem to twitch with a tad disdain towards us kids and my dad.

I however, believe that it has been her commitment to yoga for the last 20-30 years that has kept her youthful glow. That and I think all of her disposable income goes directly to the Clinique counter -which always works out in my favour because she gives me the gifts with purchases!

My Aunt did yoga before it was cool. She even did yoga before Madonna did yoga (however, my Aunt does not have those crazy arms).  I remember a long time ago, she tried to teach my brother (then a rambunctious 5 year old) and myself (at 7) some breathing techniques. Needless to say, she never...ever...tried again.

I always knew that my Aunt did yoga, but only recently, with the numerous Lululemons popping up everywhere, did I actually think much of it. Now all of a sudden, my cool Aunt Margot was "My cool Aunt Margot, who does yoga".

My decision to join a yoga studio came about from a couple of reasons. The first being that I wanted to expand my repertoire of exercises. I pretty much stick to my basement. It has my treadmill, weights and a plug for my lap top - all I need. My intro to yoga has been poorly shot youtube videos. I pretty much sucked. I needed something that was interactive and had someone that could assist me.  Fortunately there was a great and highly recommended yoga studio in my town! The other reason was that my boyfriend and I were looking for something to do together.  With the start up of school, our time together has been shortened. We wanted to something together, and I really wanted it to be in line with a healthy lifestyle. So cheap ticket movie night was kind of out of the question.

Yoga isn't exactly a social exercise. Yes you are in a studio filled with people, but as my boyfriend pointed out you are so focused on your own centre and breathing that you really don't care what other people are doing - and you know that they don't care about what you're doing (which is great. my balance certainly needs work...I like having him there, because if I know I'm going to fall I just need to lean a little bit to the left and crash into him).

There are a number of ways to experience and practice yoga. Here is what I do and my suggestions:

1. If you are new to yoga, like I am, do your research. I won't get into it here, but there are actually different types of yoga - each one slightly different from the other. The yoga that you are probably familiar with is called "hatha" with is a general, basic and gentle yoga. Vinyasa is another "general" type of yoga. It is a bit more vigorous, and focuses on connecting movement with breath. This is the type of yoga that I take - and it certainly helps me break a sweat!  This is a great website that explains the various styles, and which one would work for you. 

2. Sign up for a class. While your gym may offer a weekly class, I have heard that this isn't the best way to experience yoga (I have never gone to a yoga class at a gym, so this is just what I have heard - you however may be perfectly satisfied with your gym's class). From what I gather, the classes seem a bit rushed and the area in which you practice isn't conducive to meditation and creating a sense of calm (think of the bright lights, some classrooms have all glass walls so you are on display, and they may not be very sound proof. I don't think I would be able to meditate with the possibility of music pumping through the walls or even worse, the sound of grunting men lifting weights).  Instead, look for a class or studio that is dedicated purely to yoga. While our class isn't held in a "yoga studio", our instructor makes it peaceful and welcoming.  She lights candles, sets up a scented diffuser, and has a music stream that works perfectly with the class.

3. I can't stress how imperative it is to go to a yoga class first before you start practicing at home. I have signed up for a 10 week yoga class. It is $140, and each class is 80 minutes. It is money well spent - however, I can't afford to (both $ and time wise) to sign up for another class which is why I also practice at home.  Yoga is just like any other activity. You don't have to go gangbusters on it, but you will certainly notice it's benefits if you practice regularly.  I am incredibly impressed by those who can put on some music and just "flow". There is no way in hells bells that I could do this. At least not yet. So I rely on videos to help guide me. The problem was that I started getting pretty frustrated with the little amount that YouTube offered. First off, they were mostly poor quality, and secondly, they weren't much longer than 10 minutes. I did some research, and came across this website: My Yoga Online.  I will do a review on this later on - but it is a paid service ($9.95/mnth or $89.95 for year), that offers lots of videos on yoga, Pilate's and dance. What I love most is that they offer not just yoga videos, but videos of actually classes. They are all great quality, and are varying in lengths. Some are quick 12 minute exercises, while others area  full 75 minute class. I don't usually sign up for internet things but I got a coupon that gave me 2 months for $16 - so I thought it would be worth a try.

What to wear:

As much as you may like to, and trust me, I like to - you don't have to outfit yourself head to toe in lululemon. I personally prefer to wear pants and a tank while practicing (I find pants gives me a better grip when I have to place my hands on my legs).  You can wear pretty much whatever, so long as you are comfortable in it, and you can do flexible poses in it. My boyfriend wears shorts and a t-shirt. I do love lululemon for their quality of clothing, so I have no problems plunking down the cash - but it is not necessary. The only thing I can say is please respect those who are behind you. If you are wearing low rise crops, or too short shorts - you may be giving the guy behind you quite the eyeful as you downward dog.

For yoga, you will need a good mat. When I asked my instructor, she said that you wanted one that wasn't too thick for stability purposes (so not a Pilate's mat), and you want one that isn't shiny. If you have a shiny mat you will know what I mean - ut apprently if you tend to sweat like I do, those shiny mats may become quite the hazard and cause you to easily slip. Again, lululemon sells a good quality one called "The Mat", however, it is $70. I picked mine up for $20 at a local discount department store (Winners, if you are Canadian). Perhaps in the future, if I find I am really committed to the yoga scene, I will purchase the lululemon Mat - or go even more extreme and get the Manduka $90 Mat (which boasts a lifetime warranty along with that hefty price tag!).

Blocks and straps are usually provided by your yoga instructor and help assist in several movements if you are less then flexible. I use these a lot.

Most of all, yoga isn't just for the body but it helps with your overall well-being. It brings me back to centre, reminds me to focus and be calm, and generally makes me really happy and giddy!  I can go into a yoga class exhausted and cranky from a day of work (I have a "no work or school talk" rule with my bf on the car ride there because I just don't want to hear yah..just a tad cranky), and I leave feeling just purely happy. Maybe a bit loopy I shouldn't be driving's wonderful.

Saturday, September 10, 2011

Friday Night Eating Tips!

My dad was so pleased when my mom came home Friday. She had phoned earlier in the day with the

promise of dinner.  It came in the form of 7 packages of left over hot dogs from her schools bbq. I don't know what's more disturbing about this: 1. The selling feature was that it was a 1/4 pound of dog (I thought this honour was reserved only for a well known burger chain). 2. Each serving was 26g of Fat with 11g of heart hugging saturated fat, 3. The fact that they served and fed this to high school students or finally 4. My beloved father ate two.

I realize that I am being quite judgmental right now, because there are plenty of people that are able to enjoy a large hot dog, and still maintain a balanced, healthy lifestyle. My family however are not those people. I realize that the last thing most people want to do when they get home from a long and stressful week is cook for themselves. With the glean of a bright and shiny weekend ahead of you, it's easy to put on the holy sweat pants (sorry. I mean holey), defrost a microwave dinner, and let the relief of the week ending wash over you.


And there is a big but in this (hardy har- pun intended), as K&K of TIU note, if you cheat every weekend, there goes almost half the month.

Here are my tips to make sure you start the weekend strong and healthy for a Friday night:
  1. Eat 1/2 a larabar, medjool date, 1/2 a banana, veggie sticks etc. on the commute home. I found this was one of the biggest reasons why I was successful to completing my workouts after work, and then making myself a healthy dinner. It's like clockwork when I crash. Always around 3:30 - 4:00, and I'm always in the car on the ride home. I started bringing a banana with me to work, and saving it for the ride home. It raises my blood sugar just enough that I don't crave carby/salty (ie unhealthy) foods the moment I get home. 
  2. Save a portion of the best meal of the week for Friday night left overs (i.e. don't use it for lunch the next day). Perhaps this isn't the most healthy attitude - but I certainly look forward to food. It excites me. Eating a balanced, clean diet excites me. I know. I'm weird. I know my mouth will be salivating all week if I save a portion of my favourite mac'n'cheeze or veggie patties for a Friday night dinner.
  3. When you are prepping your lunch (if you do that) Thursday night, spend a few minutes and prep dinner also (check out my adapted recipe below).
  4. If you are going out for dinner that night, have a small snack prior to leaving. Being on a diet doesn't mean having to be anti-social. Have a healthy snack prior to going out, and then perhaps have an appetizer and small salad. 
  5. Instead of ordering a pizza for the gang, have a "make your own pizza" night. It is becoming increasingly easier to buy chopped up veggies - check out the veggie packs made for omelets or grilled vegetables - they often have the best variety of different ones. You can offer whole wheat pitas and tortillas to save on the calories. 

For dinner on Friday I adapted this burger recipe. It was amazing! So delicious and filling. The best news? The mix can be made the night ahead and separated into patties. It also works really well for sliders.

Best Veggie Pattie (adapted from Oh She Glows)

  (photo source)
 Ingredients (4 patties)
  • 1/4 cup onion, diced
  • 1 garlic clove, minced
  • Flax eggs: 1 tbsp + 1 tsp ground flax + 1/4 cup warm water, mixed in bowl
  • 1/2 cup oats, processed into flour (other flours might work)
  • 3/4 cup bread crumbs (I processed 3 pieces of Ezekiel bread until fine crumb)
  • 1/2 cup grated carrots
  • 1/2 cup cooked black beans, rinsed and roughly pureed or mashed
  • Heaping 1/4 cup finely chopped spinach (or fresh herb of choice)
  • 1/2 cup mix of sunflower, pumpkin and hemp seeds
  • 1/2 tbsp. Extra Virgin Olive Oil
  • 1/2 tbsp Tamari (soy sauce)
  • 1 tsp. oregano
  • Kosher salt and black pepper, to taste (I used about 1/4 tsp kosher salt)
  • 1. Preheat oven to 350F (if baking). In a large skillet, sauté onions and garlic in 1/2 tbsp oil. Mix your flax egg together in a small bowl and set aside for at least 10 mins while you prepare the rest of the ingredients.
  • 2. Place all ingredients (except spices and salt) into a large mixing bowl and stir very well. Now, add seasonings and salt to taste.
  • 3. With slightly wet hands, shape dough into patties. I made 4 medium patties.
  • 4. Cooking methods: You can fry the burgers in a bit of oil on a skillet over medium heat for about 5 minutes on each side. If baking in the oven, bake for 20 minutes on each side at 350F, until golden and crisp. For the BBQ, pre-bake the burgers for about 15 minutes in oven before placing on a pre-heated grill until golden and crisp on each side.
  • GF Note: To make these burgers gluten-free, use certified GF oats, GF Tamari, and gluten-free breadcrumbs.

Tuesday, September 6, 2011

Reflection: Enjoying myself as a Healthy Person

So, it looks like I will not be reaching my deadline of November 14th for losing 20 lbs - or rather 22 lbs now. For the second week in a row, I have gained weight. Approx. 2 lbs since I started this 12 week challenge. What the what!?

I'll admit that I certainly slipped up a bit on Sunday and Monday - but in no way should that have undone my good, healthy lifestyle I had been maintaining over the course of last week. I was active, ate the nutrient dense food, and really enjoyed myself as a healthy person!

What do I mean by "enjoying myself as a healthy person"?  I was in love with the fact that I would walk down to the grocery store to pick up my daily fresh vegetables, stocked up at the farmer's market, would take advantage of the nice weather and workout outside...etc. It made me feel not only "good", but empowered - like I can conquer this weight loss battle.

It doesn't matter what excuses I could give for the weight gain - what is more important to me is how disappointed I was in myself for gaining weight. When am I going to get off of this obsession with what the scale says, as opposed to how awesome I feel - like when i rocked out size 8 lululemon workout gear the other day! Or how great I felt when at the Farmer's Market I had a conversation with someone who was a "raw foodie". I felt not only like I could keep up with the convo, but that I could add to it.

I need to remind myself that small successes count - and will add up to big success in the end.

Here is my breakdown of what I think I need to do to get myself not just on track - but losing weight:

1. More intense workouts - I am really loving the splitting my workouts into 3x10 min sessions - but I need to amp up the intensity!

2. Cleaner eats, more aware of what I am eating.

3. Record my daily workouts and eats on the given TIU journal/recording page that you get if you sign up for the TIU Diet Plan.

Friday, September 2, 2011

Upgrade Your Meal!

How easy is it to get into a dieting rut with the food that we put in our mouths. How many times a week do we succumb to choosing quinoa and steamed kale - just because it's easy and good for you?

I am a firm believer that in order to maintain momentum on any healthy lifestyle journey you need to keep things exciting and fun!  Use meal time as a chance to present yourself something worth while - something worthy of you and your body!

There are 2 ways you can achieve this: 1. Serving Ware, and 2. Choosing the right foods.

Obviously, I'm going to start with the first one, because it requires some shopping.

Why do we only use our "good" china just for special occasions? Shouldn't every time we choose a healthy, balanced meal be cause for celebration?  Here are my suggestions to get yourself excited just by serving ware:

Forget the idea of using smaller plates to limit calorie intake. Loading up on nutrient dense, delicious foods is reason to get yourself some fancy, gorgeous plates! While it's not economical to purchase sets of dishes just because you like the design, lots of stores now are offering the opportunity to buy individual pieces:
Verdant Acres DinnerwareSliced Persimmon Dinnerware

Anthropologie have some beautiful dinner ware options. To out fit your entire cupboard would be outrageous in price - but picking up a piece or two is quite reasonable!

If you aren't quite thrilled about paying anywhere from $18-$24 a plate, then your local thrift store is a great place to start a collection of retro and vintage china. Our thrift store sells china plates for $0.25! Pick up some fine china to serve some delightfully light tea sandwiches. Grab some vintage parfait glasses for Overnight Oats, or your yogurt and granola!

Focusing on serving ware - try something like "amuse bouche" spoons to dress up your snacks or chop sticks for the extra challenge! I would save a lot of calories if the only way I could feed myself was from chopsticks.

Amuse bouches are a great place to bring up the second component to making your meals exciting and enticing. While we would all love either a. the time required to come up with master piece dishes, or b. and perhaps, more likely, someone to just make us gourmet food. all. the. time.  clearly this is unrealistic. This doesn't mean however that your food has to be boring and repetitive.  Here are some tips that I frequently use:

  • Take a look at the standard foods you regularly eat. Could you use some new spices or maybe incorporate fresh herbs to give it a new kick? If you are constantly stuck on that same "Mrs. Dash" spice, try out curry powder, fresh herbs like oregano, thyme or rosemary, or my favourite smoked paprika!
  • Go to the farmer's market, or even your produce aisle and pick up a vegetable that you have never used before, or something that intrigues you. Yesterday at the farmer's market I picked up some Patty Pan squashes. 
  • Once a week pick up something that is pure decadence, but still maintaining your healthy lifestyle. Things like a raw&organic cheese, large&scrumptious prawns, smoked salmon, or perhaps some extraordinary, organic produce from Whole Paycheck
  • Find some fancy, artisan spreads (like gourmet mustard, organic dressings, or something new from a cuisine you have never tried before). They may be initially expensive, but a little goes a long way.
Resources to check out:
Remember to "follow" to be entered into my 100 subs giveaway!

Wednesday, August 31, 2011

Salad Bar Workout - Breaking up your Workouts

(remember to "follow" this blog in order to be entered into the 100 Subs Giveaway I'm holding!)

I'm in a bit of a weird space right now. My workouts seem to be on the fly, whenever or whatever I feel like. Today I woke up and decided to go for a walk. It was great, weather was perfect, ran into an old friend and chatted for a bit, and then continued on my merry way. It certainly wasn't heart racing, or sweat drenching - but it was moving my body.

One of the most freeing, and liberating things that I have come across in a long time is that my workouts do not have to be one long continuous session. From my research on the interweb (reliable right?), it seems to me that so long as you move your body for about 30 mins a day, it doesn't matter for how long each session is.

Let's keep the mantra "I can do anything for 15 minutes" in mind while you read the remainder of this post.

If you're initial goal is to workout for 30 minutes a day, but can't seem to stick to it - and therefore find yourself in an inevitable shame spiral let's try something new!  Break up that workout into 3x 10 minute "workouts"...or maybe 2x 15 minutes...or 20 minutes and 10 minutes...whatever you feel most comfortable with. What's so liberating about this is that it can change everyday. Maybe today I want to do 3x 10 minute workouts - but tomorrow I'm really feeling like a long walk + a 10 minute strength. It's flexible and can be tailored to you.

Here are some examples, and some resources to check out:

A break down of 3:

Session 1 - A Tone it Up Strength Workout
Session 2 - A mind blowing speed workout on the treadmill
Session 3- Some Zumba... seriously you should video tape me while trying to do this..JOKES!

A break down of 2:

Session 1 - 15 Mins of a Jillian Michael's DVD (I'm not a huge fan of hers, but her 30 Day Shred and No More Trouble Zones certainly work me out - She uses circuit training, so a combo of cardio + strength)
Session 2 - 15 mins of Yoga

A break down of 2:

Session 1: 20 minute run
Session 2: TIU Strength Workout

Obviously these are just examples, but what I lurve about breaking up your workout is that you can kind of do a "salad" bar of  sorts with your workout. You can pick any three activities you love, and so long as you are pushing yourself, and making yourself uncomfortable you will see change. I think I should be adamant in saying, this is not an opportunity for you to slack on your workouts -but rather it gives you an opportunity to really push yourself to do a high impact, effective workout in a short amount of time. When you are fresh with a workout, you are better able to maintain proper form and reduce the likeliness of injury.

Here are some great activities that easily break down:

Strength Routines (like the ones found on TIU)
Zumba Routines (can find some great ones on You Tube, or get a zumba workout video)
Running, Cycling, Swimming - basic cardio workouts
Dancing Around
Trying out new vids - like Ballet Workouts, Tracy Anderson Method
etc. You get it... and you can do it!

Each day, track your workouts down in a journal. Make note of what you did, for how long, and how you felt both during and after. Aim to make 2 out of 3 workouts a day rate a 5-8 on the Perceived Exertion (or PE) scale - where most workouts will fall on the 5-6 line (more info on RPE here). 

Remember - you can do ANYTHING for 15 minutes!


Monday, August 29, 2011

The Art and Necessity of Reflection + Subscriber Give Away!

(For Subscriber Give Away Please see Bottom of Post!)

If some of you have moseyed on over to my "12 Week Challenge Page" you will have noticed that my for week 3, I have gained (blerg!) 3 lbs. Any time you notice a substantial weight gain (and I would consider 3 lbs to be substantial) I think it is time for reflection.

Reflection allows you to process and look back on previous events and choices, and allow you to not only recognize where you may have faltered, but also to come up with proactive solutions to rectify the issue.

So here is my reflection on a 3 lbs weight gain:

1. I was on vacation --> now that I am home, back in my kitchen, I can get back on track with my eating, and my workouts
2. TMI alert - but it is that time of the month. Like most women, I certainly experience weight gain (which is usually water weight caused from excess bloating). That being said, I also find myself to be a bottomless pit when I am on my period. I can continue to shovel food into my mouth and simply ignore that signal that says: "Please stop now...please" (that signal is far to polite for my raging aunt flow to even acknowledge).
3. No consistent workout schedule - that needs to change! Now!

While there is no one way to reflect, here are some suggestions that I use in the classroom:

  • If you are a linear thinker (like myself), make a numbered list. You may find that one point leads to the next - seeing a list form, you can start to make connections.  
  • If you are a bit more of a free thinker consider reflecting in a journal. If you are consistent, you will be able to see patterns emerge of habits, routines, feelings, etc. 
    • Journals don't have to be in a book (however, there are some really pretty and fancy-schmancy ones out there), you can open up a word document on your computer, try an online journal service (like this one here), or write a blog for all to see!
  • Set up a chart like this one here - it's bare bones, and brings reflection down to the basics. Don't concern yourself with how juvenile this looks - it can be the most effective way to get down to the root problem and learn from it.
  • A combination of these options is always an option too. I personally am going to buy a new note book (not an excuse to go shopping...not at all), to use as a way to write down my "reflection" lists.
While going through teacher's college, we had to reflect upon our experiences ALL THE TIME. It got to the point that if I heard the word "reflection" one more time, I was going to throw up chunks...of apples.  That being said, it was certainly a powerful tool that started to unlock a lot of feelings, emotions and beliefs that I had never accessed before.  What's more emotionally charged that coping with body image, losing and gaining weight.

Once you have figured out what method for reflecting is best for you get going! There is no time line that you need to be fixed to.  It can take practice - I realized that no matter how much I wanted to be the idyllic girl, who sat beneath the oak tree pouring her emotions onto pages and pages, it just didn't stick...and that bark was hard on my back.

Joking aside, there are no real rules to reflecting - mine always come out analytical. However, once reflecting is done, it is necessary to become proactive about it. Taking my list as an example:

#1 and #2 I can't really change (as much as I would like too...#2 I'm looking squarely at you). #3 is where I can be proactive and take charge. I have lost my desire to workout. When was I most successful? When I had come up with a calendar of what all my workouts should be with specific times and activities. This is what I need to work towards. So a workout calendar it is! Hopefully this will get me back on track!

Reflection is an ongoing practice. There will always be something in your life to reflect upon. For my part, I'm going to start a "Reflections" page up there at the top! It will post links to the reflections I do on this blog! (and believe me, there will be many!)

Will you try reflecting? What are your favourite methods of reflection?

Subscriber Give Away

Want to win some of my favourite things? All you have to do is subscribe to this blog! I love love, and your comments, thoughts and suggestions mean the world to me! As an incentive (ahem..bribe) to get you to subscribe and be involved with my blog, I will be offering one random subscriber a "care" package of sorts of all my favourite things! (i.e. foods, treats, athletic gear)


1. Must Subscribe to the Blog
2. Must live in Canada or U.S.

It's that easy!

Sunday, August 28, 2011

Healthy Lifestyle Reading

My partner and I arrived back home from vacation yesterday afternoon. Before we officially made it home, we stopped off at Whole Foods to pick up some dinner. The perfect way to refresh yourself after a week of relaxing (from both work and a diet) is to get some prepared healthy meals.

We picked up veggie kebabs, an "omelet" veggie mix (it had mushrooms, peppers, and spinach - perfect salad!), some organic Kale, and a teensy bit of salad bar food (a chick pea salad for protein and some roasted beets. Unfortunately, they used lots of red pepper flakes, and it was a bit too hot for my liking).

We also purposely made a point to give ourselves one whole day off before getting back to work. Have you ever heard of the saying "I need a vacation from my vacation"? That certainly was the case. I think I have vacay fog. I am going to spend the day prepping for the week ahead - researching better ways to stay on track, organizing a workout schedule, and reading some literature on healthy well being that I picked up while on vacation.

I spent a boat load on these special interest magazines, but I had never seen them before on a traditional news stand so I hoped they were worth the moola:


Well Being Journal - I did a double major of Biological Science and English Literature - so naturally, I gravitated towards this journal - which is actually surprising seeing as how much I loathed journals and having to sift through them to find the one sentence needed to support my argument. This publication isn't too much about "diet and exercise" and more about new research being conducted on how food/nutrition impacts life and lifestyle. It's a good balance between science and hippy-dippy. It's not bright and shiny - with very few photos, and even less colour - but it's a journal not a flashy magazine. What I like a lot is that you can get a PDF version of the magazine for $4 (a savings of $2) online. I think I will consider this option because not every article is pertinent to me, and by opting for paperless, I can print off what is imperative to my health as a young, active, vegetarian woman. Plus, paperless is always a great, eco-friendly option.

Vegetarian Times - I was so excited when I saw this magazine! I am always so dismayed when I see healthy, cooking magazines and the only vegetarian options are the vegetable "side dishes". Not only does this put the Vegetarian cook at the forefront, it offers lots of healthy suggestions on how to maintain and be fulfilled on a vegetarian diet. Just so we all know being vegetarian equate health. Technically potato chips are vegetarian (i wish they weren't, because then I would have a reason not to indulge).  This magazine is a great mix between healthy recipes, fitness tips, and general interest articles on how to have the healthy lifestyle you want.
 Natural Health Magazine 
(please note - not current issue cover)
Natural Health - With a slogan like "feel good ~ look good ~ do good", it's easy to see why I grabbed this magazine. More so than other healthy, well being magazines - this one encompasses the whole, healthy being. Tips and articles range from: the anti-cancer diet, a detox column from Crazy, Sexy, Diet's Kris Carr, how to Reboot, Refresh, Recharge for fall and an article for why Yoga just isn't enough (just a small glance at the magazine - a lot more inside this puppy!)

I rarely indulge in getting a magazine. They are pricey when you consider they fact that they are pretty much disposable. These three magazines that I listed above cost even more than your traditional news stand mag - at about $7 a pop - they can certainly be budget busting when you consider there is a publication almost every month. I justified it last week, because I knew I would want some reading material as I sat out on the dock and it was a way to keep my head in the game - even if my body wasn't listening.

Friday, August 19, 2011

Vacation on a Diet

I think it's kismet.

I decided to start a 12 week challenge to end my weight loss a week before I leave for vacation. Tomorrow we're leaving for a week away of fun...and I am sure there will be many challenges thrown my way.

Here's my tips and plans for staying healthy and on track while on vacation:

1. Plan ahead.

Here's what we're packing:

  • insulated lunch bags - perfect for packing a lunch while on excursions. Both a cost saver and a way to avoid any "quick" lunches at fast food places. 
  • A cooler full of healthy snacks. Our vacation will be spending a few days at a Lake house, then going to Ottawa, then back to the Lake house. The initial drive will be about 4-5 hours (or 6-7, if you have my amazing sense of direction and luck with traffic).  Larabars, almonds, baby carrots + plenty of water! It minimizes the need to make a "food" pit stop - which is what we often do.
  • A cook book (more on that later!)
  • Meal Plan - we learned this lesson the hard way! On our very first trip to NYC, we didn't do any planning and we were broke!  We basically ate out at McDonald's for every meal - cheap, convenient and in New York City there are 3 on each block. It was great on our knockoff Prada so great on our stomachs. We experienced MAJAH stomach aches and digestive issues. Never again! Meal planning is a great way to stay on track.
2. Get a Suite!

We're fortunate enough to have very generous and loving relatives that are allowing us to stay in their gorgeous downtown condo while their away on an Alaskan Cruise! This means that we will have a fully stocked kitchen at our disposal. Not only is it more cost effective to cook your own meals, but you can easily stay on track by making healthy, wholesome meals. This will be the easiest way for me to stay on TIU Plan!

That being said, not every vacation we go on is going to be at a relatives place (note to self - see if you can adopt some relatives in the Bahamas) - so what's a TIU Girl to do? Get a hotel suite!

The word suite may sound luxurious and therefore expensive - but in reality they only cost a bit more per night than your average hotel room. If you account for how much $$ you'll not be spending by eating in suite you may actually be saving money!  This is where a cook book comes in handy!

Most suites come stocked with the bare necessities - cutlery, utensils, a couple pots/pans, plates/cups. The one we stayed out was so awesome it even came with glass Tupperware!

(Here's a pic of me prepping a four course meal for my lovie!)

4. Research fitness plans prior to the Vacation
  • Vacationing often means time off from the exercise schedule. Not an option when I have a strict 3 month deadline! It's important to research what exercise options will be available to you while away. 
  • A pair of running shoes doesn't take up that much room - I'm lucky enough that not only does Ottawa have some great trails for exercising, but the condo we're staying at has a gym room. I'll be bringing some workout outfits, free weights, and a mat. 
  • If you are staying in a hotel room without a gym, load up your laptop with some exercise vids or print out the TIU workouts. It really doesn't take up that much space to get in a good workout. If you are flying somewhere - or don't have enough room to pack weights, purchasing a couple bottles of water, or cans of soup can improvise as inexpensive free weights. 
  • I'm certainly going to indulge in eating out at least once during the week - but I'm going to make it worth it! Where we're staying there are some great restaurants that focus on local, vegetarian fare. We'll def. be hitting those places up!

There are always going to be hiccups along the way in your journey to ending the weight loss battle. Just keep in mind that as planned out as you may, things may not go according to plan. But being organized and prepared, you can minimize the effects of those hiccups.

I would love to hear what your tips are for staying healthy and on track while on vacation!

Thursday, August 18, 2011

Hot Date at Whole Foods: What's in My Bag?

Last night, my boyfriend and I were a bit bored. What's a girl to do? Go to her favourite grocery store of course! Isn't Whole Foods basically the definition of Hot Date?

Anytime I'm feeling in a bit of a rut with my eating, I love hitting up Whole Foods, a Farmers' Market or an independent Organic Grocery Store (Shout out to my favourite Peanut Mill!).  Seeing the new, sometime weird foods that are offered at these places is a great place for inspiration.

So! What's in my Bag?

Isn't this the cutest bag ever!? Every time I head over to Whole Foods, I always buy one of their reusable bags. They are always prettily designed. This one is the small version - but next time I will def. be picking up the large size of this There's a fricking cat with a chef's hat on the side!

Not Pictured:

Organic Kale! If you are on the TIU Diet Plan, that you know the obvious benefits of Kale. It is a serious contender in one of the healthiest foods.  I am always willing to spend a few extra dollars for some organic produce. Leafy greens in particular.  Some of my favourite ways to enjoy Kale are baked (as Kale Chips), massaged kale salad (breaks it down a bit, to make the leaves a bit softer), and steamed/sauteed.

Currently, one of my favourite super food dishes is: 1/4 cup onions, chopped, 2 cups kale chopped, 1/2 cup Black beans, 1 tbsp Nutritional Yeast. Instructions: sautee onions for 3-5 mins, then add in kale. Continue cooking for 2 mins before adding in beans and sprinkling with NOOCH. Heat through and serve it up! So yummy!

Greek Yogurt:

 I think there is enough said about Greek Yogurt already. It's deceptively thick - making you think you were eating something full of fat - but using 0% skim milk, this plain greek yogurt boasts 0g of fat and a whopping 20 g of protein per serving! Amazing! Keep in mind that while fat is an important component in any diet - it is important to know where your fat sources are coming from. Usually animal-product fat sources are saturated fats (with the exception of fish). Also, try and stick to just plain yogurt. Those flavoured ones (even vanilla!) are full of extra sugar. One of my favourite ways enjoying plain greek yogurt is to add lots of cinnamon and a little bit of agave. Strangely enough it tastes like my grandmother's rice pudding.

 In the bag there was: fresh ground almond butter --> one of my favourite things to do ever at WF is to use their nut butter machines! So much fun! Also, priced per 100g it is cheaper than any regularly priced jar varieties they have.

Eden Organics Black Beans - the only black beans I can eat are Eden's Organics. Well worth the extra $. I think it is because they don't add salt, but instead a seaweed. How cool is that?

Vegan, Organic Veggie Boullion Cubes - It is really important that you read labels! I was shocked to see in one of the brands of veggie boullion powder there was hydrogenated oils, HFCS, and frozen, powdered egg whites (eeww!). When you buy organic veggie boullion, you're getting just that - veggies!

Mighty Maple Peanut Butter - this was certainly a treat. It was on sale, and contained no refined sugars, no trans fats, and was Maple! I think it's because I'm Canadian, I'm a sucker for anything maple!  My bf picked up their white chocolate dream --> swoon

Grocery shopping can seem like a chore often, but when you pick up ingredients that excite you to cook better for yourself and loved ones, it can actually turn out to be quite fun. Don't forget - it's ok to indulge in treats, just make them unique and nutritious!

Wednesday, August 17, 2011

Steps to Acheivement - SMART Goal Setting


A bit about myself - I am an occasional teacher for a school board in Ontario (a fancy, technical term for saying "substitute teacher"). In Ontario permanent contract teaching jobs are coveted positions. Just to get on the supply list, I had to spend an extra year after school volunteering. I decided to focus my time with kids that were identified with learning disabilities. Not to over-generalize, but common problems with students that have learning and behavioural problems is that they lack focus, initiative, and ability to see things through.

Kind of sounds a bit like me and my weight loss struggle....

One of the tools that the teacher implemented was "SMART" Goal setting. A method in which you set goals that are achievable and realistic. One of the classic examples she gives is if you are currently failing math with a 39% and it's mid semester - it wouldn't be realistic to set a goal saying that you hope to earn an 85% in that course by the end of term. The only thing you achieve when setting unrealistic goals is the sense of defeat.

In my last post, I discussed how goal setting and rewards are a great way to get you to your ultimate goal. I didn't really discuss the way in which you should set your goals. In reality, goal setting should be as calculated and planned out as are your weekly meal and workout plans.

So here's how it works:

SMART is an acornym that stands for:

S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely

Specific: A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six “W” questions.

Measurable:  Establish concrete criteria for measuring progress toward the attainment of each goal you set.

Attainable:  When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.

Realistic: To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.

Timely:  A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency to complete it.

The one thing I want to clarify is that for myself personally, my personally goal is to not just lose weight, but to attain a healthy, balanced lifestyle. This is more important to me than my dress size. That being said, I know the way in which I lose weight is through healthy, balanced methods - the two will go hand in hand. In no way do I ever advocate for unhealthy steps and measures to meet your weight loss goals!

So! Let's get to it! Here is my SMART Goal:

I want to lose 20 lbs by November 14th, 2011 by eating right and exercising:

And here is how it breaks down:

Specific: Exercise and meal plan over the next 3 months
Measurable: Exercise 4x a week, 30 Min Cardio + 2 Strength Workouts (not necessarily all at once); Lose 20 lbs in 3 Months
Attainable: 20 lbs will bring me down to my goal weight of 135 lbs - certainly an attainable and healthy weight for someone of my frame to be.
Realistic: This certainly will be challenging, but I need something to motivate myself to get to the point where I want to be.
Timely: Wanting to lose the weight in 3 months is not only realistic, but it gives me a time line that I can see. There would be no point in me saying I want to lose weight someday - because it won't happen!

OK! There we have it! My SMART goal for losing weight in 3 months. Please post what your SMART goal is in the comments below! I would love to see them!

(SMART goal information source:

Here are some more websites on SMART goal setting:

Tuesday, August 16, 2011

Gold Stars for Everyone: Rewarding Your Accomplishments

In my effort to lose 20 lbs in 3 months, I have decided that the only appropriate thing to do is to shower myself with rewards. Lots and lots of rewards.

It is important that you give credit where credit it is due. I think for all of us that have struggled with our weight, and continue to do so - we know how ecstatic just a single pound loss can be! We also know the sense of crushing defeat when we see the scale betray us, as it displays a number higher than we had hoped for.

Somewhere along the line, when the weight loss becomes slower, and you are finding yourself in a rut - you need to take action to motivate yourself. Certainly the promise of treats and goodies (all non-food of course!) will be the motivation I need to make this happen!

When creating your own reward system keep in mind of the following:

  1. Not all accomplishments need to be related to the scale. Did you complete all of your booty calls that week? Did you run faster than you had ever run before? Keep track and appreciate all accomplishments. 
  2. Don't reward with food! If one of my rewards was a huge slab of chocolate cake...i think i would be in big trouble. One of the biggest mistakes I think we all make is considering food anything but what it actually is - a fuel source. Food isn't meant to comfort us, or to reward us for our good it's basic level it is meant to supply us with the fuel needed to get ourselves from A to B. I like having fun with my food - experimenting with new recipes, trying out different cultures cuisine... but these are ways in which i keep the excitement of healthy eating going.
  3. Break up your one big goal into smaller goals. Yes, my overall goal is to lose 20 lbs - but that's a long time coming. I can easily lose sight of that goal when I am having a rough day...or week. Instead, I am going to have 5 lbs weight loss rewards. Something that is challenging but realistic. The whole point of this reward system is to keep you motivated to STAY ON TRACK. Just having one BIG goal may make you lose focus early into your challenge. 
  4. Pick rewards that are special for you. My rewards are special to me - they may not excite you or inspire you to keep motivated. Think of what excites you, and what you consider "special" and use those as your own personal reward system. They don't have to have to be an actual object or have a monetary value- things such as going for a hike, taking a cooking class, or trying a new activity are all ways to motivate and reward yourself while still keeping in mind your fitness goals.
  5. Realize that once you have accomplished your weight loss - you're still not done! You need to now maintain that weight loss and healthy lifestyle. Setting maintenance goals is just one more way that you will not only be able to lose it - but keep it off!
 My Goals and Rewards
  1. 5 lbs lost - Beautiful Bouquet of Flowers
  2. 10 lbs lost - Take a vegan/raw cooking class
  3. 15 lbs lost - buy a pair of TOMs
  4. 20 lbs Lost - Going on a shopping Spree! (better start saving up for this one now!)
Other Goals and Rewards

  1. Run 1 mile in under 10 mins - get myself a new ipod (mine is almost 4 years old - and I want a smaller one)
  2. Run for 30 mins straight - Get myself a new pair of running shoes 
  3. Run 5k in under 30 mins - Get an entire workout outfit at LuluLemon!
 Next post I will talk about how to realistically approach and reach your goals through "SMART" planning!

Monday, August 15, 2011

12 Week Challenge; Let's End This!


I’m done. I’m done waiting to be that size that I want to be. I’m done saying “I’ll start over Monday”. I’m done being unhappy with my current life, waiting for my perfect one to just magically happen. I’m just done.

I never was a believer in putting an “end date” on my weight loss. It was supposed to be a process and journey to gaining a healthier, happier, fitter me. Well that’s all well and good when I’m actually sticking to the plan - but right now I need to give myself a swift kick in the behind.

I’ve got 21 lbs left to lose. I want to lose these 21 lbs in 3 months. It’s a pretty high order when you consider over the last year and a half I’ve lost 24 lbs. I can’t just half ass this (like I have certainly done in the past) - I actually need to kick it into gear.

Naturally, because I’m a Type A brain with a Type B level of motivation, I want to plan plan plan! Funnily enough, what’s motivating me the most is because I start up my new job in the fall, and will need a new wardrobe. I don’t want to spend money on clothes that I hope won’t fit me in the future. Time to FINISH THIS!

Step 1: Meal Plan.
- Find recipes that are not only easy - but that I enjoy. The challenge for me will be to actually stick to the plan when life gets hectic.

Step 2: Work it Out!
I’ve got to up my cardio and strength workouts. I need to not only be more consistent, but I need to start pushing myself to go harder, faster and achieve more. I think it’s time to reinstate the booty call! Use that for my cardio, and then in the afternoon do strength workouts.

Step 3: Goals and Rewards.
Ok. So if weight loss isn’t motivation enough, than I’m pretty sure the promise of rewards will be enough for me. I think 5 lbs weight loss increments is decent… 1 lb weight loss rewards would be even more acceptable!

Step 4: Participation!
Let’s face it, we all seem to be more willing and able to commit to weight loss when we interact and discuss it. Twitter is great… The TIU community is also another place to discuss and interact with people going through the same thing!

So. What’s to come from me?

1. Meal Plans
2. Workout Calendars
3. List of Rewards : )
4. Vision Board
5. Updates/Journals/Information on Losing IT!

Please stay tuned, follow me on my twitter (kaleigh86) and visit me on my tone it up profile page. Any thoughts, comments, tips or suggestions are GREATLY appreciated!

Sunday, August 14, 2011

Have you tried: Medjool Dates!

Medjool Dates! These are my favourite Pre and MID workout Fuel. They are the queen of all dates! Big, plump, and sweet - they are the natural "energy" food. Use them in your own Larabar recipes, add them to smoothies - or just enjoy on their own, they make a great snack!

Sunday, July 24, 2011

Writing in a Notebook is So Old School

and 140 characters isn’t enough for this blohard.
I’m ready to start chronicling my struggles and successes with weight loss on the Tone it Up Plan.

A bit about me:

I started my weight loss journey February 2010. After a battling with an illness, and subsequently my immune system being wiped out, I decided it was time I took charge of my health and fitness. I was overweight by about 30lbs and was in desparate need of an overhaul.
I lost my first 20 lbs in 4 months, and I was ecstatic! I have since lost 0 (yes. Big Fat Goose egg) lbs. I haven’t put back on any weight, but I have sort of remained stagnant - and I am not happy about it.
It’s time to end this. I found Tone it Up from another blog that I follow, and instantly fell in lurve. When I found out they offered a vegetarian diet plan - I knew it was destined to be. The support has been great, but I still haven’t quite figured out my groove.
Basically this blog is just postings of my journal, in hopes that others out there may have some advice, opinions or simply agree!