Fall Foods!

fall-harvest

I love the change of seasons.  Now that the berries aren’t as cheap as the summer, I’m changing my menu to reflect what is available in stores now.  Up on the top of the list….???

  • Butternut Squash (Mnmmmm!!)
  • Gala Apples (SOOOO good!  Must. Try. Them.)

Check out my Butternut Squash recipe.  Man, I love fall.

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September 12, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Recipes. 1 comment.

Dear Diary

July 15, 2009

Dear Diary,

I am tired!  I didn’t eat enough during the day.  I did do push ups this morning (30, 50, 50, 50) while I was drinking coffee and reading the news.  I biked to work, but didn’t take the stairs.  Hot in the building and sick of being sweaty!  I did change up my noon hour workout – upping the weights and taking out some cardio, hoping I’d make up for it elsewhere in the day (AM run, PM run, bike to work, squash, vball).

I played 2 games of squash after work and man were they competitive!  I won the second one and very happy about that.  Lots of hussle and flow (ahem, rallies).

Breakfast: the usual

Snack: blueberries

Lunch: turkey on brown, coffee

Snack: celery

Dinner: Protein shake, cheese string

Wednesday

July 15, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise. 2 comments.

Eat Clean Diet Recipe – Pumpkin and Sweet Potato Soup

sweet-potato-soup

This is a recipe straight from The Eat Clean Diet website!

Ingredients:

• 2-3 sweet potatoes, sliced length-wise
• 1/3 cup / 80 ml of extra virgin olive oil
• 1 sweet onion, cut into large chunks
• 1 bulb of garlic
• 1/2 tsp / 2 1/2 ml of rice bran oil or olive oil
• 1/2 cup / 120 ml of canned pumpkin puree
• 2-3 cups / 480 – 700 ml of low-sodium, low-fat chicken broth
• 2 Tbsp / 30 ml of fresh lime juice
• Sea salt and freshly ground black pepper, to taste
• Ground nutmeg

Preparation:

  1. Preheat oven to 350F. Prepare a large roasting pan by pouring the olive oil into it, letting it coat the bottom. Cut the sweet potato in half and place in the roasting pan. Using a sharp knife, cut the top of the garlic bulb off and drizzle with rice bran oil. Place in the roasting pan with the other vegetables. Bake for 40 minutes or until tender. Remove and let stand.
  2. Remove sweet potato from the pan and place in a large stock pot. Add the roasted onion and squeeze the roasted garlic flesh in as well. Add the canned pumpkin, 2 cups of chicken stock and lime juice and bring to a boil. Add more chicken stock to make the soup less thick. Reduce heat and simmer for 15-20 minutes. Using a hand blender, puree the soup until it is evenly smooth. Ladle into soup bowls and garnish with salt, pepper and ground nutmeg.

July 14, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Interesting Articles, Recipes. Leave a comment.

Multivitamins – should you multivitamin and how to pick

multi

I take a multivitamin – I don’t think that I eat such a daily well-balanced diet that I get everything I need.  I do know that you should take a vitamin that you can break with your fingers, as that means that your body can break it down.  Also take with food and water to avoid that nauseous feeling.

Should you take a vitamin?  This article by Kimberly Bither, M.S., CPFT, Nutritionist, Fitness Consultant, Adjunct Professor/College Instructor, Writer, and Speaker (wow, long list) says that if you are a healthy person with healthy eating habits, you should be OK but if you want to take a vitamin for “insurance”, go ahead.  She also provides a link to a diet analyzer so you can see what type of multi you need, depending on what diet deficiencies you have. 

She does mention that cheap multis are just as good as designer ones, pass on colourings and additives, and go for non-iron because you can overdose (unless prescribed by a doctor for iron deficient anemia).

July 7, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , . Diet, Interesting Articles. 1 comment.

Dear Diary

July 7, 2009

Dear Diary

Today was better.  Ate breakfast, biked to work, brought food, but had a bag of ketchup chips and a diet coke in the afternoon.  Ugh!  I was feeling worn out by the time I got on the treadmill after the weight training.  I think the lower body workout exhausted my legs.  I upped the reps on some exercises.

Breakfast: the usual, lemon water

Snack: roast beef, cherries

Lunch: chips, diet coke

Dinner: 2 eggs, ham, grapes, lemon water

Tuesday

July 7, 2009. Tags: , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise. Leave a comment.

Add and Subtract to Beat Belly Bloat

Britney_belly_thumb

From Shrink Belly Bloat With Food, use the simple math to slim the stomach to be bikini-ready for a weekend at the beach.  For the reasons why, click on the link :D.

Add

  • Fiber, soluable and insoluable
  • Potassium-Rich foods
  • Probiotics
  • Fluids

Subtract

  • Sodium
  • Candy, soda, gum
  • Sugar alcohols
  • Raw produce

July 6, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , . Diet. Leave a comment.

Dear Diary

July 6, 2009

What is going on with me?  I ate 2, yes 2!!!! chocolate bars today…starving and needed energy.  One after my lunch hour workout and one before Squash tonight.

I did fulfill my goal of going for a run before breakfast.  2.34km before work.  I woke up early, ate breakfast, went back to bed for an hour, got up and ran and then biked to work!  But on my way out I forgot food, so ended up with a turkey sandwich from Tim Hortons and the 2 chocolate bars.

Breakfast: eggs, oatmeal, wheatgerm, water, coffee, blueberries

Snack: 1/2 turkey, mustard, lettuce, tomato on whole wheat

Lunch: 1/2 turkey, mustard, lettuce, tomato on whole wheat, choc bar (Sweet marie for the nuts)

Snack: Oh Henry

Ugh.  I know.  Damn well be getting my period soon to explain the insanity!

Monday

July 6, 2009. Tags: , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise. Leave a comment.

Racquetball/Squash Health Benefits

Squash4

Stats from Racquetball Health Benefits:

The average number of calories burned during racquetball play ranges from moderate at 640/hour [Prevention, 1995] to 794/hour [Men’s Health, 1995] — to a high level at 13.7 per minute (or 822/hour) [Sports Training Institute].

An average game will take 20 minutes, during which a player will run a distance of approximately 3,650 feet — or over two miles in one hour of play. [U.S. Olympic Training Center]

Racquetball players work at a constant rate of 75 to 85% of their maximum heart rate for the duration of a typical racquetball game.
[USRA Elite Training Camp, 1992]

Racquetball offers both aerobic and anaerobic benefits, with both sustained high level heart rate activity and quick bursts of energy required during play.

Racquetball works nearly every muscle group, including sustained, repetitive use of large muscles that increase calorie burn and reduce fat percentage.

References:

http://www.homefieldadvantage.com/health.htm

June 23, 2009. Tags: , , , , , , , , , , . Exercise, Interesting Articles. 1 comment.

Dear Diary

June 23, 2009smile

Dear Diary,

Today was good!  I had an impromptu game of squash tonight and it’s a fun workout.  I may go for a run tonight but body feels sore…might save that for tomorrow night when my bf isn’t here to feel ignored. 

I went to the farmer’s market again and got fresh peas as well as apple tarts for my bf…I think I will have a treat tonight!

I ate well and went to the gym at lunch.  Feeling good!  Feeling thinner.  I”m at 160lbs with clothes on!  Woohoo!

Breakfast: 2 eggs, oatmeal, wheatgerm, ground flaxseed, coffee, water

Snack: whole wheat bun with summer sausage, cherries, green tea water (??)

Lunch: whole wheat bun with summer sausage, cherries

Snack: Protein shake

Dinner: Grilled chicken with light caesar salad (made by my manly bf!) and for dessert apple crumble tart with strawberry rhubarb frozen yogurt!

tuesday

June 23, 2009. Tags: , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise. Leave a comment.

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