New Beginnings

For most, January represents more than just another month: it's the start of a new year and the opportunity to live your best life. Other events can also trigger the reset button: a new school term, a new job, a new vehicle, etc. What motivates us can be just as different as the changes we aim to make. 

In making your new year resolutions, try this approach to make effective and lasting change.

How to Make Effective Resolutions 

1) Identify your goal

2) List the purpose(s) of your goal. Why is it important that you achieve it?

3) Describe specific activities you will engage in to reach your objective. 

4) Give yourself a deadline or set aside an amount of time (daily, weekly) to devote to the activities you listed absolve. Set realistic timeframes and allow some extra time for delays. 

5) If possible, team up with a friend to support one another in your efforts. 

6) Review your goals and progress toward them, regularly. I plan to set aside 30 minutes each Sunday. It is better to do this with a friend so that you will feel more accountable, and motivated. 

7) Write it down. For each step above, it is not enough to simply think of your goals or talk about them; "write it down and make it happen."

So, do you have goals in mind or are you looking for inspiration? Here is my list of objectives for 2015. I feel it's an ambitious one, but here's to reaching for the moon.

My 2015 New Year Resolutions

1) Blog

Goal: write 1 post each week. 

Time: 15 minutes/week

Purpose: share information, write my thoughts, creative outlet, motivate others. 

Topics: exercise, recipes, spirituality, organization, financial tips, local events, news, TV/movies/music, shopping, reviews, kitchen gadgets, human rights, etc. 

2) Read

Goal: read 30 minutes each day. 

Purpose: to grow intellectually and spiritually, to have read the classics (which are classics for good reason), learn about human nature, relax. 

Books: (many that I already have and just never read or finished reading) "The Power of Now" by Eckhart Tolle, "Seriously... I'm Kidding" by Ellen Degeneres (book 2 of 5 from a friend's book club Christmas gift) and many more. 

3) Exercise

Goal: exercise a minimum of 30 minutes each day. 

Purpose: improved mental wellness (exercise is as good for themind as it is the body), improved physical health, lose weight, better self-image and self-confidence. 

Types: running is my favourite form of exercise and I am currently following a program from The Running Room's John Stanton aptly titled "Running". I plan to supplement this with weight training and walking. 

4) Financial Freedom

Goal: pay off debt, acquire no more and grow a savings account

Purpose: freedom, options, confidence, opportunities, eliminate financial worries and stress. 

Methods: use only debit or cash (NO credit cards), don't buy something unless it is necessary, buy used or on sale if possible.

5) Declutter and Live Minimalistically 

Goal: get rid of clutter and unnecessary things. Bring limited things into the home. 

Purpose: it's easier and feels better to live in space rather than things, improved mental clarity and sense of freedom, less financial wastage. 

Strategies: immediately dispose of unwanted things once acquired (mail especially), borrow things where possible, recognize when it is unnecessary to purchase something, donate or dispose of unneeded things. 

There you go! Perhaps having this out there will help you find some ideas for yourself and also keep me accountable to my goals. Happy New Year and may you be blessed with happiness, health and prosperity in 2015. 

A New Start on Blogging

It has been a long, long time since I've posted anything and I think its time I started again. I often go back and forth on whether or not blogging is something I want to spend time doing. I've always felt that I'd rather spend the time it would take to write, to "do" instead. But I am so passionate abut my interests that I think it would give me joy to share them, and hopefully inspire someone else to try them. Particularly cooking, baking and running. Today I had my first green smoothie since August so this feels like the perfect day.

I was given a loan of my brother's Nutribullet after I said I was dreaming of a Vitamix. Calvin told me that the Nutribullet is as effective as the Vitamix and about 1/5 of the cost! He offered to loan it to me so I could see for myself - and am I ever grateful!! I was completely amazed with the power of the Nutribullet. Unable to afford the pricy Vitamix right now, I thought I was doomed to a life of drinking green smoothies with huge kale chunks and half-crushed ice througj a jumbo straw. But, today my wish came true, and I enjoyed drinking a smooth smoothie (its called that for a reason!)

Here it is below in all its glory. I drank some before I thought of taking a picture.

Ingredients:
- handful of spinach
- 1 stalk celery
- 1/2 apple
- 2 tb hemp protein powder (10g protein)
- 2 dates (pitted)
- 1 cup cranberries (frozen)
- 1 tb Chia seeds

Yummy!

I found this very tasty and I was full until lunch time.

Lunch consisted of vegetarian lasagna and a garden salad with avocado. Supper was delicious pumpkin chili.

Lets hope this blog entry is just the beginning!

Awesome Tips on Remodeling Your Home in an Eco-Friendly Way!

http://www.ways2gogreen.com/blog/post/2011/10/11/Guest-Post-Easy-and-Eco-Friendly-Home-Remodeling-Tips.aspx

16 Weeks + 1 Day

Cooking

I've been making a lot of vegetarian meals including:

Cucumber Salad

Cucumber

Cherry tomatoes

Red onion

Plack pepper

Rice vinegar

There is a similar version here at Real Mom Kitchen:

Add some quinoa and its a meal!  I like having this for lunch because it is nice and light which doesn't leave me feeling too groggy.

Doctor Oz's Meatless Veggie Burger

I like baking these because they tend to fall apart a little when fried.  I laid a sheet of parchment paper on a baking pan and sprayed oil onto it.  I also pureed the ingredients to make it more palatable but I think its best with only half the beans mashed.


Crusty Artisan Bread

I will no longer spend too much money on nice bread!  This truly was super easy to make.  I did not have a dutch oven or Le Creuset - I simply placed the bread in a baking dish and it turned out wonderfully.  Simply add 15 minutes to the baking time.


Peanut Butter Cup Pie

This was yet another easy recipe to duplicate!  For me, the whipped topping was too much - it left the dessert feeling a little "chalky".  But... that didn't stop me from eating way too much of it!

Pinterest

I'm obsessed with Pinterest! I've been finding lots of great recipes and healthy eating tips on there.  I also enjoy the DIY projects.  Follow me - click on the button at the top of the page!

Why Is Pinterest So Addictive?

Running

Running is going well - I ran nearly 10K on Tuesday morning - but I'm trying to avoid injuries and haven't ran as much as I would like to.  I have my new orthopedic insoles and hope they do the trick.  If you have health coverage it would not hurt to see a Podiatrist and ask what they can do for you.

Meanwhile, the little pooch is getting lots of exercise.  I'm walking more to exercise without putting too much strain on my muscles.  She's happy and there haven't been any "accidents" lately.  :)

 
Rowing

I've taken up a new hobby - rowing.  I'm training to be the Coxswain and think its going to be awesome!  I took part in training last night with more to come tomorrow.  There is a lot to learn about balance, wind, teamwork, etc.  I'm grateful for the opportunity to try it!

 

Run Fast By Running Uphill From Runner's World.com

To improve my speed and reduce the risk of injury I am going to try hill sprints. This is a succinct article which provides a great introduction. Run Fast By Running Uphill From Runner's World.com

Progress is Happening!

I've been running again for 2 months now and I have seen improvement in my speed.  I've taken part in three 5K's since April and have the following times:

Boston Pizza Flat Out 5K - 34:11
Mundy Pond 5K - 30:28
Burton's Pond 5K - 29:07

Whoop!  I no longer need to stop and walk during my runs and have gone 8K without stopping.  The Harbour Front 10K is this weekend - wish me luck!

Burton's Pond 5K - almost there!

A New Normal

I started to write this post a while ago but never completed it.  With my evenings a little more tied up with exercise (versus going in the mornings) and my new use of Pinterest I haven't spent much time writing.  Its time to get back at it!

Over the past few months now I've been exercising lots and eating healthier - its been great and I'm starting to see results. Anyone who has gained and then lost weight knows just how GOOD it feels to fit into your clothes again. Not having to unbutton my jeans while at a movie (which were even made with spandex, I might add) feels wonderful and is a sure confidence boost. I stopped weighing myself - the progress is not fast enough and the numbers can be disappointing while you wait. Increased muscle also adds mass and can be deceiving. The difference in how I feel is enough to keep me motivated.  

Cooking

I've made several delicious and easy clean-eating recipes lately which I posted previously - Spicy Chicken Sausage and Mushroom Soup (found on my "Bowled Over at Runner's World" link) and Spicy Baked Chickpeas. Both were super easy, satisfying and delicious!

Eating

While at work, my eating habits are great. Especially if I'm busy, I eat only what I need and it's mostly healthy. But when I go home, watch out! Eating seconds, and finishing it with cookies and/or chocolate is a bad habit I need to change ASAP. I did well at the start of the week but have since wavered as I got tired. Because I exercise I think I'm justified by eating more. My goal is now to choose healthier options when hungry. Food that fill without the calories are ideal. Air-popped popcorn is one favorite I'm going to reach for.  

Exercise

With my new running buddy Kristy, I've been getting lots of great mileage and pushing myself to the limits. We ran the Flat Out 5K several weekends ago, and then the Mundy Pond 5K (where I scored a personal best at 30:28!)  Next weekend we have the Burton's Pond 5K

Do Not Reward Yourself With Food… You Are Not A Dog.

Do Not Reward Yourself With Food… <br /> You Are Not A Dog.

Bowled Over at Runner's World - Soups to Warm Up With

Bowled Over at Runner's World

Get Fit

This is a great article from Runner's World about high intensity, low volume workouts to improve endurance: Get Fit

Shin Splints

I've been experiencing some shin splint pain recently as I've ramped up my weekly mileage. It's not bad but I want to keep injury at bay. Below are some promising stretches: 3 Stretches for Shin Splints

Ohhh its good!

Exercise

I started running this week with Kristy, a former coworker and friend.  Kristy helped relax me during my first run, the Quidi Vidi 5K!  We are running 5K four times each week for two weeks.  Week #1 is complete and it was great, minus the cccccccold weather.  After some more layers and warmer clothes I was fine.

Food

To thank a co-worker for giving me a coffee mug, and to thank my boyfriend for the delicious supper he made, I decided to bake cookies.  Nothing healthy about these unless you think about the benefits of cocoa!  I didn't have any butter or margarine so I used shortening.  They turned out great and everyone loved them!

Chocolate Chocolate Chip Cookies

And here is a link to the yummmmmmy dinner Lee cooked:

Tilapia with Dijon and Panko Coating

Steady Pace

Circle of Life

Last week I did well with the exercise but sadly my Great-Grandmother passed away.  She was loved greatly and we were blessed to have her for 92 years.  I won't provide an update on last week because naturally, exercise was not the priority.

Exercise

This week however, I'm off to a great start.  I ran yesterday for 50 minutes and today I started running for 11 minutes instead of 10 and ran for 33 minutes (a slow run).

Food

My eating habits have been great.  Except for a glitch last week, I'm on a roll (fingers crossed and praying).  My meals have consisted of:

Breakfast: Smoothie (milk, banana, flaxseed and vanilla)
Post-Workout: Chocolate protein shake
Post-Post Workout: Bread (toasted) with peanut butter or Egg sandwich
Snack: Cup of green tea
Lunch: Soup or Sandwich and Salad
Snack: Yogurt with Pumpkin Seeds or Nuts and Cup of green tea
Dinner: Not so much regulated.  Trying to eat more vegetables and fewer carbs.  :)
 
Links

I found some great links I'd like to share:

Ask Georgie - a nutritionist passionate about health.

Foodbuzz - a combination of food blogs to display the best content.

New Hope 360 - connecting the healthy lifestyle industry, from supply to shelf.  This link is to some delicious soup recipes.

LiveStrong.com - this is an article about the health benefits of brown rice and beans, a topic I've heard of recently.

Exercise

I didn't make it to the gym last Friday.  I was tired and needed a break.  Doing good so far this week.

Monday: Running (40 mins)
Tuesday: Exercise bike (5 mins to warm up) and Weight training (upper body)
Wednesday: Running - Hill Training (25 mins)

I am going to focus more on weight training just because I haven't done it enough and there are so many benefits.  I'd also like to become a personal trainer for the information, and perhaps a part-time job.  I want to get myself into shape before I tell other people how to do it!  I'm going to focus on weight lifting for runners.  I'm getting back into running and love it!

Eating

I'm eating healthier, and eating less.  I forgot my lunch on Monday and was pleased to learn I didn't die when I couldn't snack all morning!  It was an eye-opener that I needed.  I can live on less food than I thought I needed.

Relaxation

Lee told me I need to learn how to relax.  I took his advice and I have to agree.  When it came out I said "I don't know how to relax".  I'm always doing something whether its baking, cooking, cleaning, researching, etc.  I love doing things!!  But doing too much can reduce your ability to enjoy what you are doing.  I've been relaxing these past few nights watching TV, knitting, etc.  I've been cleaning what needs to be cleaned and making meals that are healthy but basic.  Its working, and I feel more relaxed.  Lee shaved Brandie a little too close and now she needs a sweater!  This is what I'm making:

Lee

Today is our 6 month anniversary.  We're going to Bacalao to celebrate.  :)

Oh and one more thing - I love my iPad 2.  I was just reminded that my Apple TV (which I also love) warranty is nearly up and I should purchase an extended one, and thought I'd send a shout-out to those great people at Apple.  The Ches Penney Family Y has an amazing gym/fitness centre but there are no TV monitors on the treadmills.  So I've been bringing my iPad and streaming live radio (Mega Hits is my current favourite).  I can also watch TV or read one of my iBooks.  Love it!

Week 2 was not good - a total disaster.  I was tired all week, dragged out.  Blame it on the winter blues but I just could not get enough sleep and was too tired to exercise.

However this week, week 3, has been amazing!  Here is a rundown of my exercise:

Monday: running (40 mins)
Tuesday: swimming (30 minutes)
Wednesday: warm-up on the elliptical and then weight training (30 mins)
Thursday: running (40 mins)
Friday: hasn't happened yet but I plan to swim for 20 mins

Eating habits haven't been bad but I've got a sweet tooth that won't let go!  I decided that if I was going to eat cookies I was better of making them myself (cheaper and potentially healthier - at least, I will know whats gone into them) than buying them somewhere else like Tim Horton's.  I made these beauties and they were a hit!  With me and everyone else!

Chewy Peanut Butter Chocolate Chip Cookies

 

 To balance things out I also made these Weight Watchers Chocolate Banana Wontons.  They tasted too sweet while warm but once cooled they were a nice way of feeding my urge for chocolate without the calories!

 Weight Watchers Chocolate Banana Wontons

Yummy!  Not sure if this is helping my weight loss but I love sweets and I figure this is the best way of getting them.  :)

I also made chicken chili, by my own random recipe.  I cooked some ground chicken and then put it in the slow cooker with dried beans, pasata (spelling? Strained tomatoes - like tomatoe paste but with more liquid), a can of stewed tomatoes, peppers, mushrooms, onions, carrots, chili powder and cumin.  Yummy and healthy!  A nice hearty meal for winter.

And last but not least, I put a moose roast in the slowcooker last night to make Lee some moose stew.  We'll see how this one comes out!  It was nicely falling apart this morning after slowly simmering all night with water, vegetable oil, Worcestershire sauce, salt, pepper and one diced onion.  This morning I added more salt, pepper, Worcestershire sauce and water.  I also threw in diced potatoes, carrots, peas and another onion.  I will added some thickener today for the gravy.  Fingers crossed!

(Hoping mine will turn out as nicely as this!)

I've also been researching some recipes that are healthy makeovers.  I'm also a vegetarian/vegan wannabe and enjoy trying those types of recipes.

Here is a neat one for vegan macaroni and cheese.  It seems nutritional yeast (not to be confused with the baking kind) has some nice qualities.

Fake-Out Mac-n-Cheese 

I found some nice hearty and simple vegan pasta recipes through the same site: Vegan Pasta Recipes

Snacking

 

Last but not least, I want healthier ways to snack.  I found this healthy version of Roasted Chickpeas.

Roasted Garbanzo Beans/Chickpeas Recipe 

If I had my dream job I would cook and bake all day.  For now, I need a break from cooking!  Although, I may make hummus tonight.... :o  :)

So... we are coming to the end of Week 1, and a very successful week it was!  I ate healthy every day, and also gently splurged when a special occasion presented itself.

This is what I've been eating most days:


Breakfast

• Green Smoothie (kale, apple, cucumber, water and ginger)
• Ancient Grains Cereal with Soy Milk
• 1 cup green tea

Snack

• Apple and/or clean eating granola bar
• 1 cup green tea

Lunch 

• Salad (romaine lettuce, tomatoe, avocado, cucumber, red onion and beans or chicken)
• Orange

Snack

• 1/2 cup Greek yogurt + 1 cup dry roasted pumpkin seeds
• 1 cup green tea

Supper

• No real pattern here yet - I've been focusing on eating healthy in the day, mostly.   But it is usually a vegetarian option or a meal with chicken.

I have also exercised every day this week!

Monday: running (25 minutes) 
Tuesday: swimming (20 mins) 
Wednesday: elliptical (8 mins) and upper arm and back weight lifting 
Thursday: swimming (15 mins) 
Friday: running (30 minutes) - going after lunch!


:)

YMCA Strong Kids Campaign - Fundraiser Page

I am an Employment Counsellor at the YMCA-YWCA of Northeast Avalon (based in St. John's).  We are taking part in the annual Strong Kids Campaign.  Please click the link below to learn more about this important cause!

YMCA Strong Kids Campaign - Fundraiser Page

I made it to the gym this morning!  30 minutes on the treadmill had me feeling great.  I also had a great smoothie of soy milk, chocolate protein whey powder and a banana, which I drank before and after my workout.  I've been doing great with my eating habits, choosing healthier options with more vegetables and fewer carbs.  I also had a client today who told me about Mindful Meditation.  She says it has been clinically proven to be better than some medications in treating illness and depression - I have to make time for this!

I also did a little research on alternatives to brown rice.  There is a great link here with some information on products I've heard about but know little of: http://www.treehugger.com/green-food/5-trendy-and-seriously-healthy-alternatives-to-traditional-grains.html

And yesterday after work I picked up a bread maker that I got on FreeCycle.  For anyone who is looking for something for free, or has something to give away for free, this site is amazing!  I have been given a dehumidifier, food processor and now a bread maker.  I also gave away the boxes I used for moving to someone else who was moving.  You need a Yahoo! email address but thats not hard to get.  Check it out: http://groups.yahoo.com/group/stjohnsfreecycle/

Its my first day back at work and I planned to go to the gym.  Unfortunately, I didn't make it because there is a snowstorm happening and I almost hit a pole.  :oP  So I turned around and came home, waiting for the snow to clear up.

Meanwhile, I did start out with a healthy breakfast - a soy milk smoothie with cranberries, celery and ginger.  After I came home I was hungry and added a Sweet and Salty Nut Bar to my breakfast.  :o(  lol