Blog Revival!!

Being blog inactive for a year you might think I scratch the whole thing and start anew, however I believe none of us are perfect and have our strengths and weaknesses (mine is social media consistency for sure, and a few other things:) and should be forgiven and allowed a restart.  Here it is!

Firstly, Happy New Year to everyone and yes, I can still say that for all of January.  I checked with VIP’s in the know and it’s official! Hope your year is getting off to a great start.

I resolved this year to be more organized, set measured fitness goals (races and desired outcomes) and more consistency in training and to drink less wine.  Well, at the end of Jan I am happy to say that my training is going well, drinking is down but consistent:) and I am making strides in being organized. It is all a process and balance and I will never get it right but the pursuit of is half the fun. The reward is in the small stuff and I don’t beat myself up anymore for not getting everything perfect – no on can.

Be be gentle on yourselves if you are not matching your resolutions to a T.  Celebrate the big and small stuff as well – just do better the next day and you are bound to have a small whirlpool effect of increasing success.  Focus on the important stuff first and then plug away at the chores. That is all we have is the next day.  I strive to finish the day and sit back and be happy and even proud of a few accomplishments. When I fall behind or procrastinate I feel dreadful and guilty, lazy even.  Not my bliss!

Here is a great new product showed to me by a client of mine.  Check in out:

http://www.califiafarms.com/categories/almondmilk/

Get it at Whole Foods and elsewhere?

Enjoy!

Ciao

Rob Ford embarrassment

What a soap opera this has been the last few weeks following our misguided mayor.  Sad, entertaining and well, a waste of time and potential.  Now he says he will run for mayor again, prime minister and…get this is now working out.  Now I am always for someone getting into the fitness game at any time.  Never too late and all that but dude, this ain’t ever gonna bring back your political credibility and no one believes you. Maybe he thinks deep inhalations of crack cocaine constitutes diaphragmatic breathing.  As if. 

Always wanted to get on Letterman and now I know what it takes…

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Late Show host David Letterman’s iconic top 10 list was devoted Thursday night to Rob Ford’s extended pause in answering a question from Councillor Denzil Minnan-Wongon whether the Toronto mayor ever purchased illegal drugs.

Here’s Letterman’s list of the top 10 things going through Ford’s mind while he was considering his answer:

Number 10: “Is he talking to me?”

Number 9: “Oops.”

Number 8: “Yes and I’d like some now.”

Number 7: “What would a crack-smoking Winston Churchill say?”

Number 6: “No questions about Newfoundland?”

Number 5: “I don’t remember, you should be talking to my crack dealer.”

Number 4: “I’m not an addict, I’m just stupid.”

Number 3: “Crack, Crack, Crack, Crack, Crack, Crack, Crack.”

Number 2: “What answer gets me to Dairy Queen fastest?”

Number 1: “Help me, Canadian Jesus.”

Eating Well on a Budget

There has long been a debate about the classist nature of being healthy all around the world.  Nutritious food costs roughly twice as much as processed packaged foods that make us sick.  Watch the following documentary to see how poverty really stacks up in one’s health.

http://articles.mercola.com/sites/articles/archive/2012/09/08/food-stamped-documentary.aspx

The perils of SUGAR!

http://articles.mercola.com/sites/articles/archive/2012/09/09/ethanol-alcohol-and-fructose.aspx?e_cid=20120909_SNL_ArtNew_1

http://www.ctvolympics.ca/videos/up-close/watch/close-clara-hughes.html

Watching the Olympics this year is truly inspiring and awesome.  There are so many stories of athletes and their struggles, hard work, injury and sacrifice that resonate with me.  As Canadians, there is so much to celebrate!

Clara Hughes is perhaps my foremost inspiration! Talented, poignant, humble and honest to the letter, she motivates a nation and makes us proud. Watch the following video to get fired up:

For the average Canadian the dream of going to the Olympics is for a rare few.  Firstly, to have grown up athletic is common but to compete at such an early age at such a high level and stay with it is rare indeed.

I grew up very active- dancing ballet and jazz, swimming competitively breast and back stroke, track and field and volleyball. I was never a high caliber athlete naturally and had to work very hard at it.  My sites were creative and went into singing and active for a few decades. It wasn’t until my late 20’s that I actually found the drive and purpose to train athletically in triathlons.  At that point, I wish I had been more disciplined and pursued a professional career at an earlier age.  I am now trying to make up for lost time:)

 

Spartan Race…DONE!

Sore but smiing:)

Amidst 7000 other race entrants and through the rain, mud, ropes climbs and army crawls I completed a 7km trail run with 15 obstacles.  It was sheer fun and a heck of a good workout. Having done this race last year, this year took me twice as long to finish.  It may be because they added  2 extra km without telling us or that there were more people and thus more bottlenecking but ultimately I think the obstacles required a little more time and effort than last year. So, I went from about a 30 minute race to over an hour.

My whole body feels the experience.  I am nicely sore….everywhere, but especially my inner thighs, upper back and rib cage.  All that climbing and elbow crawling.  Rowing, wheelbarrow racing, pulley lifting, jumping over fire, climbing ropes and army nets are all in a good day’s work but what really took the cake was crawling under barbed wire in mud and then having to wade in waist high mud through an uncertain course where I really thought I would lose my shoes or perish in quicksand first! So much fun!

Here are a few photos of the experience.  Because you can’t carry a cell phone with you through the mud, these were taken afterwards and also from another race in Ottawa.

This was my second year doing the race with clients, my husband and friends.  I will definetely do another one. Funny thing is that I felt more in shape last year at 2 months pregnant than I do now.  Good news though is that my weight continues to drop. A total of 5 pounds now and I have gone back to some wine drinking and more grains than normal.

Write more on that experience soon.  As Spartans would chant “Aroo”.  Feels so good to be done:)

Spartan Race…the day is upon us

This Sunday, June 24th will mark the second annual Spartan Race in Toronto as tens of thousands of racers from couch potatoes to Ironmen will come to take on the unexpected challenges that this unique obstacle race brings on.  I raced this last year with a crew of friends and clients and will do so again.  Click on this link to an article from the June’s “Report on Small Business” in the Globe and Mail.  Punch in on page 22 for a quote from your truly! 

Click to access rosb_june_2012.pdf

Looking forward to race day and keep you posted about the results! 

Days 13 & 14 of Sugar Free Cherilee – the last 10 lbs of baby fat!

Tonight marks the end of my challenge.  The end of this sugar – free 2 week period which has seen me lose 4 pounds and 2 body fat percentage points.  I have lost inches around my waist as I can feel the difference in my clothes – I am less bloated in the stomach, arms and face and feel leaner which is what I wanted.  I feel lighter and more feminine and happier in my skin. I am on my way to my target but it is going to take a little longer and I knew that. 

Here is what I have learned:

1) I have strong will power to keep a commitment. It feels good to know that I can be disciplined and goal oriented and it is great to have company along for the ride as well to keep myself honest. Blogging has been a great way to be accountable to myself as well. 

2) I am not a sugar addict: No insulin sensitivity, headaches, cravings, moodiness or other withdrawal symptoms. I just was allowing myself to eat a little off the grid for a time and needed some reigning in. 

3) Living without any sugar is hard.  It is bad enough to cut out added sugars but staples of grains, fruit and higher sugar vegetables was darned near impossible and in fact at the beginning of last week I had to add a grain (brown rice) and a few fruits such as berries, after feeling a little light headed, low energy and caving and having a glass of white wine!  

4)  I love being a Mom to my little girl Kyra and wouldn’t trade it for anything!

5) Summer time may not be the best time to do this kind of eating plan.  It is patio season and there are too many distractions to this challenge.  It would be different in the early spring or later fall. In fact, I am going to continue on the challenge for the most part but add in (legitimately) a few glasses of wine here and there, 

6) Training steps up in the summer and requires sugar. This time of year I am running and cycling more and thus need some carbohydrate/glycogen stores and I prefer them from complex or higher glycemic carbs such as brown rice or sweet potato, which haven’t been on the plan.  

7) Life becomes bland without variety, seasonality and sweetness. Nuff said!

8) Following the glycemic index is a sure fire way of controlling blood sugar levels. I am happy to have this tool back to help me navigate health and help get me at a desired weight. 

8) A blog can unite so many. I have received letters and comments from so many of you based on this little blog and I have proved that I can reach more people than I was currently doing.  That’s what this social media challenge was all about for me.  I will continue to blog a few times a week with recipes, tips, news, and general health and wellness topics. 

Please join me to carry on the torch and continue to learn, grow and play.  

Breakfast: Scrambled eggs with spinach, sweet potatoes (I know,  a day early) 

Snack: handful of walnuts

Lunch: Leftover chicken soup with celery, avocado, cauliflower, brocolli

Snack: nothing

Dinner: BBQ beef ribs, mixed greens salad with sunflower seeds.  Dressing: olive oil, apple cider vinegar, grated garlic.

Snack: Berries

Day #12 of Sugar Free Cherilee – the last 10lbs of baby fat!

Sometimes perfection has a way of showing itself in not so  typical ways.  A typical summer night on the patio but tonight neighbour Sophie takes an interest in what I brought over for appetizers…Kale Chips! She couldn’t stop eating them; if a 1 year old loves them then they can’t be all bad!

1 bunch of kale, chopped into pieces, leaves only

Olive oil to coat

Sea salt

Nutitional Yeast to taste

Chile powder, garlic, dill, cilantro etc. for flavour

Bake on 350 degrees in oven for 15 minutes stirring or until crispy.

I have lost 4 pounds already and 2% body fat and ate more brown rice today and strawberries, and some cherry juice before bed tonight.  Was thirsty so let myself drink.

Tired and will sleep like the dead tonight.  Interesting to see how I feel measure up tomorrow without much stored glycocgen (stored glucose) as I am going to a bike ride with some clients morning

Write more tomorrow. G’night!

 

Day #11 of Sugar Free Cherilee – the last 10lbs of baby fat!

I feel much more energetic today! How lovely to have a grain and an extra fruit today! Brown rice never tasted so good and guess what I finally ate today?  Sublime strawberries – organic and picked locally in Ontario’s backyard. Sweet!

Firstly, let me say that having brown rice yesterday for dinner with some chicken and salad was well, nothing short of delicious and then again for lunch today.  Funny thing is that my taste buds seem to have changed and it did not even taste that sweet. It just tasted…right! My energy levels shot up today after adding fruit to my shake as well.  Oh, and down 4 pounds now, but the way I see it is losing a pound to 2 pounds a week is healthy and sustainable so I am very happy.  My intention was never to lose all of the 10 in 2 weeks! I just wanted to expedite the process as much as possible safely and sustainably.  Adding fruit and grains back in will increase my sugar consumption but shouldn’t increase my overall caloric intake because I will be eating a little less nuts and seeds, shredded coconut etc. which all have high caloric values, thus not spiking back up in weight. Also, I will be using lower glycemic foods as the majority of my diet which will be lower on the sugar side . That’s the plan at least! So what exactly is the glycemic index and how can it help you manage your weight/sugar levels. It’s going to be my barometer once this challenge is over in a few days.

GLYCEMIC INDEX

This index was created  a few decades ago against the measurement of glucose which has a reading of 100.  All other foods will have a lower number but lower readings are better than higher ones for general consumption.  A food’s sugar value is measured against its fibre content to derive the number.  So, it is a way of choosing foods that keep your blood sugar levels stable that will also control weight, reduce risk of diabetes and heart disease.

Low GI foods (under 55) such as all vegetables except corn, carrots and beets (which I was steering clear of), most fruit except tropical fruits, nuts, seeds, legumes, beans, meats, yogurt, kefir, almond/soy milk. These are foods to be consumed liberally.

Mid GI foods (56-69) such as most grains and pasta, bread, potatoes, bananas (tropical fruits).  Consume moderately or a few servings a day.

High GI foods (70-99) such as table sugar, dates, malt (think beer people!), honey,  most cookies, crackers, breakfast cereals including meusli, candy, ice cream, pop, juice, alcohol, popcorn and rice cakes. Consume occasionally. Maybe once a day or less.

Check out http://www.glycemicindex.com for more information and to check out how your favourite foods stack up now.

Courage and humour persevere!

Breakfast: Shake of almonds (soaked) with water into almond milk, Metagenics whey powder, handful of raspberries. hemp seeds, shredded coconuts

Snack: Nectarine

Lunch: Brown rice with coconut oil, kale, and roasted chicken breast

Snack: Leftover chicken soup

Dinner: Steamed kale, swiss chard, chicken breast, over arugula and olive oil and salsa. Dressed with cilantro and sun dried black olives.

Snack: Strawberries!