A Spoonful Of Sugar

When I was visiting a friend of mine in Niagara-on-the-Lake, I was introduced to Raw Sugar. I am already 100 percent against using sweetener products like Splenda, except for Stevia made from all natural products. If you want to cut down on sugar why replace your body with something full of chemicals! Anyways, back to my story ... The next day I decided to read up on the benefits of raw sugar vs refined sugar. This is some of the things I found out:

1. There are various types of raw sugar that exist at your grocery store. One that you may already have in your cupboard is honey!

2. Unrefined raw sugar is made from the juice from the sugar cane plant and has trace minerals and nutrients present

3. Refined white sugar is considered to be “empty calories” as it offers no nutritional substance whatsoever. Now this does not mean you can go and eat as much raw sugar as you like, but it does have small levels of iron and magnesium present.

In the end, to stay healthy always cut down on the amount of sugar that you eat on a regular basis, but there are options to try to make your food a little more natural than using refined white sugar or Splenda!

Misty Morning

Today started as any other weekday ... one hour commute to Kitchener, crazy drivers and my half asleep mind trying to find something decent on the radio. Just when I thought my drive would be the same as always, I happened to look into a clearing through some trees and saw something that kind of took my breath away. With the sun just rising above a small field, a shiny mist hovered over silver frosted grass, surrounded by endless trees! It was definitely something out of the ordinary and I wish I took a picture, but I think it is a perfect example how you should always keep your eyes open for that image that may take you off guard and really brighten up your day!

Lost and Found

I am in love with this site I came across called Found Magazine People send in pictures, notes, poetry, etc and post it on the site for people to read.




Here is an example of a note found in a children book. Puts a smile on my face.

Fall Hiking

One thing I love about the fall is driving out of the city and spending a day hiking! I love seeing all the trees changing and walking in a nice cool breeze. What could be better? The other day I went to Crawford Lake in Milton, Ontario with my two friends Sarah and Danielle. One great thing about hiking with friends is you get to catch up while getting a great workout, instead of sitting at home possibly drinking some wine and snacking on endless appetizers.



Here are some sites about hiking in the Ontario area, but no matter where you live, there are hiking trails located in your own backyard.

1. Hiking in Canada
2. Conservation Halton
3. Conservation Ontario

p.s all I ask is if you are hiking for the love of god please wear appropriate footwear, I do not understand sandals. Just a little pet peeve haha.

Love this Song :)

Summer Ambience

Within the past week, it seems the weather has gone from super warm summery goodness, to cold windy fall weather. Even though I do love the fall, especially when it comes to afternoon drives and hiking, I am already beginning to miss the warm summer nights. I have found a a mini solution to this problem. A few days ago I was cruising on StumbleUpon.com and found a site that has the perfect summer ambience.

So when you get home from work, school or just need to relax, check out this site and dream about those warm August nights!

Favorite New Video

My friend posted this great news report on her Twitter. Love the meaning behind it!

Halifax

Well I am embarking on my annual trip to Halifax this September. Not going to lie I am pretty pumped. As usual I will be heading down with my best bud and having a relaxing time in one of my favorite cities in the world.

You may be thinking to yourself ... is Halifax really that exciting?

YES! And these are a couple of examples why ...


1. The people - even though I love living in the Greater Toronto Area, the people of Halifax are extremely friendly, polite and also eccentric. Even the homeless guys are friendly!

2. Being on the East Coast - The last couple of times I have been in Halifax my friend took me up to the coast to try surfing. Even though I failed miserably at it, the coastal landscape is absolutely amazing.

3. Bars - I think I heard somewhere that Halifax has the most bars per capita ... and they sure don't disappoint. My favorite and pretty much every Dalhousie Alum I know enjoy the Split Crow. The staff is amazing and the music is awesome.

So next time your planning a weekend trip, try to remember Halifax. I promise you will not be disappointed!

FaceTime

Just watched the cutest commercial ever ... I desperately want the new I Phone!

Success!

So I have not found a new job yet ... BUT ... I have been able to finally complete a 5K! Okay I may have to walk a couple of times to catch my breath but it feels great to accomplish my goal. I found the site mapmyrun.com really helped me through my conquest because it gives you a map of the town you live in so you can map various routes. For someone who has also moved into a new community (like myself) it is great way to learn about new streets, parks and much more! I believe it is very important to get outside and try and reach those 30 minutes of exercise each day soo even if you walk a 5K get out there and have some fun in the beautiful summer weather!

Goodbye School

About 4 months ago, I began this blog adventure for my online communication class. I am anxiously waiting for my last week of school to end ... FOREVER. I am excited but also extremely nervous to venture out into the world of full-time work and to become a "big girl." Even though my plan for my blog was to have washboard abs by the end of this week, I have come to the conclusion about a month ago that this will not be happening! But, I will be continuing my blog to help me with exercise and other topics that may come occur on my adventures outside of school. Good luck to everyone in the class on their future pursuits and keep on trucking! :)

Great Exercices to try

Sometimes the same exercise can become a tad boring. So here are some exerices I have come across in my website travels that I will definitely try.

Yoga For Athletes

Ultimate Fitness Plan 2010

2010 Bikini Body Plan

Get a Flat Stomach in 3 Moves

Saucy Chicken Finger Blue Cheese Salad

Okay I know this sounds weird but I made it up one day wanting wings and its a family favorite! I do not know if it is exactly the healthiest meal I have posted BUT it is alot healthier then eating your favorite wings.
I do not have exact measurements so I will try my best!

What you need:
(Chicken Strips)
Chicken breast cut into strips
Flour
Bread crumbs or Panko
Eggs (about 2 but may need more depending on amount your cooking)
Franks Hot Sauce
Butter
Ketchup
Basil
Salt and Pepper

(Blue Cheese Salad - you can also do ranch if you dislike Blue Cheese)
Romaine
Celery
Carrot

(Health Conscious Blue Cheese Dressing)
1/3 cup reduced-fat mayonnaise
1/3 cup nonfat buttermilk, or nonfat milk
1/3 cup nonfat plain yogurt
2 tablespoons tarragon vinegar, or white vinegar
1 tablespoon Dijon mustard, mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup crumbled blue cheese, (1 ounce)

1. Preheat oven to 350
2. Make Dressing ahead of time and out into the fridge.
3. Cut chicken into strips.
4. Take three bowls and add eggs, flour and bread crumbs in each one.
5. Dip strips into flour, eggs and bread crumbs ... repeat if you want it extra crunchy)
6. Fry each strip into a frying pan with a little bit of oil. Wait till browned on each side and place into preheated oven at 350 degrees. It takes about 10-12 minutes for the chicken to finish cooking.
7. heat on medium, a small pot and melt a tablespoon of butter for each chicken breast .. you can add more if you want your sauce less spicy and more saucy
8. after butter has melted turn heat to low and add a tablespoon of hot sauce and a squeeze of ketchup.
9. After incorporated, add some basil, salt and pepper.
10. When chicken is finish toss in buffalo sauce mixture
1.. while chicken is cooling down make your salad.
12. Just tear some romaine, cut some celery and carrots and add your Blue cheese dressing.
13. Then add your chicken strips ( you make want to cut them into smaller pieces) and toss to incorporate sauces together
14. Now enjoy a great summer meal with a tall glass of beer :)

On a Side Note

Today I have decided to write about something new. My lovely friend Becky has recently become interested in the charity group TOMS shoes. She has a great blog about her adventures and her passion for the group. Last night she hosted a great Fundraiser to support the Friends of TOMS campaign and I won some wine in the raffle! Toms Shoes is a great charity because when you purchase a pair of shoes off of their website, they give a free pair to a child in need in developing countries. Please check out Becky's blog and support her cause and maybe buy a pair of lovely shoes while you are at it!

Arugula, Grape and Sunflower Seed Salad

I made this salad the other night for dinner and it was extremly easy and popular. I found the recipe out of the "Cooking Light: Way to Cook" cookbook.

6 Servings

3Tbsp red wine vinegar
1 tsp honey
1 tsp maple syrup
1/2 tsp stone-ground mustard (I used dijon)
2 tsp of grapesead oil (I used canola oil)
7 cups of baby arugula (also can use baby spinach)
2 cups red grapes, halved
2 tbsp toasted sunflower seeds kernals
1 tsp chopped fresh thyme
1/4 tsp salt
1/4 tsp black pepper

1. Combine first 4 ingredients in a small bowl. Gradually add oil, stirring with a whisk.
2. Combine arugula and next 3 ingredients in a large bowl. Drizzle vinegar mixture of arugula; sprinkle with salt and pepper. Toss gently to coat.

Calories:81; Fat:3.1g

Fruits: grapes contain polyphenols (linked to heart disease and cancer prevention) called anthocyanins and proanthocyanins that may play a role in preserving memory. Fiber in fruits can help lower blood cholesterol levels and reduce the risk of heart disease.

Nuts and Seeds: one-fourth cup of nuts or seeds adds nearly 5 grams of high-quality protein, as well as a generous amounts of vitamin E, fiber, minerals. Also high in the healthful unsaturated kind of fat.

Greens: most leafy greens contribute folate, the B vitamin critical to red blood cells health and the reduction of neural tube birth defectslike spinal bifida. Also provide a generous amount of vitamin A and the antioxidants lutein and zeaxanthin, which may help protect against macular degeneration.

My Summer Plan

I am currently three weeks away from finishing my Corporate Communications course. Once this has occurred, I begin my journey with Public Affairs working at one of the 6 largest city offices in Canada. I know with working full time I will definitly begin to sidetrack from exercising. I have decided the best way to keep motivated is to pay for some cardio courses.

My first plan in May is to sign up at the Running Room and take one of their clinics called "How to Run a 5K." The Running Room has many clinics that help you reach your goal in cardio that you have always dreamed of being able to do. At the end of the two month clinic you have the option to run or walk in a marathon and see first hand just how much you have accomplished. Currently I can run a 2K which I feel is pretty pathetic so hopefully this course will change that for me.

My other cardio goal for the summer is to take kayaking lessons. I used to kayak at my grandmas cottage up in Grand Bend when I was a little kid but completely forgot about the wonderful sport over the past few years. Just this past summer, I went on a camping trip with a friend up to Frontenac Provincial Park where he was able to steal a couple of Kayaks from RMC. This experience helped me to remember how much I love being around nature and being on the water. I found The Mississauga Canoe Club has a reasonably priced lessons from May to August.

Hopefully by incorporating my two summer courses I will begin to enjoy a healthier summer!

Endless Munching

Well I started jogging again, but with lots of birthdays and st patties I began a not so healthy routine. My unhealthy routine included: beer, cupcakes, Pad Thai, cupcakes and alot more beer. So I decided to look up some articles to help me stop munching on ridiculous foods I don't need.

Suppress Cravings

Cut 100 Calories

Stop Stuffing Yourself Tips

Flat Abs Diet Tips

Song List # 2 - Relax Tracks

So my last music list had alot to do with cardio, so I decided this time around I would make one a little more relaxing. I have always believed people should take a couple of minutes out of the day just to chill and listen to a little music. Please enjoy downloading some of these tracks I have gathered and use them while doing Yoga, Pilates or just lying around.

1. Anything Sigur Ros - Great band from Iceland! Listen to Von and Andvari for some ultra relaxing tracks.
2. Bon Iver - For Emma
3. The Album Leaf - The Light
4. Eddie Vedder - Into the Wild Sountrack, very relaxing, great to listen to in the summer.
5. Jim James & Calexico - Goin' to Acapulco
6. Patrick Watson - Close to Paradise is a great cd, and he is also from Montreal
7. Ray LaMontagne - I Still Care For You
8. Radiohead - House of Cards

Happy Relaxing!

Remotivation!

Im not going to lie ... the last two weeks of my plan have been a complete failure. With moving into a new house and having reading week I took a major break and didnt work out once!
I decided that with the new weather its time to become motivated again. I bought my two favorite fitness magazine (Shape and Womens Fitness) and began looking for some new ideas to get back into shape.
In this months Womens Fitness I came across an article about cardio and extra motivation to keep you on track.

1. Overcome cravings: When hungry ... go for a walk. Recent study published in the journal Appetite, found that subjects who took a brisk 15 minute walk cut down food cravings by 12%.
2. Lose to Muffin Top: Just 80 minutes of cardio a week slows weight gain a year after weight loss.
3. Quit the cancer sticks: I don't smoke but may be useful to readers who are ... 10-15 minutes if aerobic exercise trigger changes within the brain that help diffuse nicotine cravings.
4. Keep your sight: people who run 1.2 to 2.5 miles a day had a 19% lower chance of developing age-related macular degeneration.
5. Reduce Breast Cancer Risk: women who do moderate exericise for 2.5 hours or vigorous activity for 75 minutes a week cut their chance of dying from breast cancer by a third!! Women who did about twice as much lowered the risk to 55%!!!!

Im already feeling motivated again so see what happens by the end of the week :)

My First Videocast - Vickys Grand Adventures!

For my Online Communication class we were given a assignment to produce a videocast. The video is about some of the traveling I have done in the past and what I did over my reading week.

Happy viewing!

Winter Sports

With the Winter Olympics in full swing I have been feeling very pumped about winter sports. In Canada there are endless amounts of winter sports to partake in that can keep you healthy until the warm weather returns. Last weekend I went to Ottawa and skated on the canal which was so much fun! Outdoor skating is free in most places. Even though it is pretty mild right now, downtown Oakville has free skating on the 16 mile creek and also Nathan Philips Square in Toronto.

In the Ontario area there are many ski hills to visit every weekend of the winter season. Some of my favorites are Blue Mountain, Talisman and if you feel like heading into the United States, Holiday Valley in Ellicottville, NY.

If skiing, snowboarding and skating are not your thing then watch the olympics for more sports you can learn to enjoy and get out of the indoors!

Week 4

I am on my last week of the month and have to say I am feeling pretty good on what I have accomplished! Last week I did lose motivation but from watching all the new Olympic commercials and the purchase of new spring clothes I am beginning to regain a lot of it back. At the end of the week I am planning to see one of my high school friends in our nations capital Ottawa! It is one of my favorite cities in Canada. One of the greatest things about it is the amount of activities one can do while being there. Even though I will be drinking a fair amount due to it being my friends 24th birthday we have already come up with a plan to stay healthy! One is going to her gym and taking a Yoga class. At most gyms you can grab a visitors pass for a really cheap price (or for free) if you are visiting someone outside of your home town. Also on the Sunday we are going to skate on the Canal. Even though i do not have a valentine maybe I will meet my man while skating my bum off!
This weeks plan: work off Superbowl Food (woooo Saints!!) and keep on exercising on my trip!

Week Three

Nothing new to report, still exercising and still seeing small little differences, but starting to lose momentum eating wise and blogging wise. A month is almost done though so I will keep on trucking and get through another long two months haha.

p.s that is my little buddy Quincy who naps with me on a daily basis :)

Dance Party!

Part of my exercise routine includes a great deal of cardio, so I decided for anyone who is interested I would post my workout music. I love music, I never stop listening to it and it always helps me push through a long run when need be. I have a huge collection so my mixes will be a bit random but I think you will enjoy!

Cardio Mix 1

Yeah Yeah Yeahs - Heads Will Roll
Who Da Funk - Disco Balls
TV on the Radio - Wolf like Me
Roger Sanchez - Turn On The Music
The White Stripes - Catch Hell Blues
Phoenix - Lisztomania

Chicken Enchiladas

Another Healthy version of a great Mexican classic. I made this the other night by mixing a few recipes together and it tastes pretty darn good! I dont really have exact measurements but I will try and make it clear.

- 1 Roast chicken - It is much easier to buy a roast chicken at the grocery store and then you are able to use it for multiple meals over the week. Just use enough chicken pieces for one meal.
- 1 jalapeno diced- use as much or little as you like, I recommend buying it fresh but it does come canned.
- diced onion
- diced sweet bell pepper
- 1 diced garlic clove

Heat up a pan on medium high heat and then add a small amount of canola oil. Turn down to medium and saute all ingredients together until soft. Make sure you do not burn the garlic!

In a bowl mix together 1/2 tsp paprika, 1 tsp cumin and 2 tsp chili powder. Mix with a little bit of olive oil and water to make a paste. Then add a good amount of tomato sauce. Either jarred or if you want to be extra healthy with your own pureed tomatoes with garlic, sugar and basil.

Add the sauce to the sauteed chicken and vegetables on med/low heat for a couple of minutes. Make sure to leave a little bit of sauce to put on top of enchilada when wrapped.

Heat up a whole wheat tortilla by wrapping it in a moist towel in the microwave for 15 sec or so.

Place tortilla on cutting board or flat surface and add mixture. On top shred some chedder cheese. Fold to close and place in a dish that can go in the oven. Add remaining sauce on top with a bit more chedder cheese. Place dish in 400 degree oven for 15 minutes.

Quick, Easy and Healthy. Enjoy!

Week Two

Well my second week has ended and I have realized something about myself ... I am really lazy on the weekends! I have no momentum to follow the diet when there is endless food in the fridge and I finally have time to catch up on some tv and movies. Even so, I did manage to get to the gym 5 days this week. During this time I have already started to use some heavier weights and from Yoga feeling much more flexible.

This weeks goal: to keep up my workouts including Body Pump and Yoga and keep following my healthy food plan for the weekend. Plus more healthy meals will be popping up once I try them out and find my recipe book!

Chicken Paprikash (Low Fat)

This Hungarian stew recipe is out of Food&Wine Magazine March 2009, and is full of flavor with the extra benefit of being low fat!

Time 1:30 8 Servings

1/4 cup Canola oil - I sometime use olive oil to follow the Abs Diet
1 Large Onion chopped
2 Red Bell Peppers (i like to cut into strips)
3 Large Cloves of Garlic thinly sliced
1/4 cup Paprika
1 1/2 tsp Caraway seeds ground
3 tbsp All purpose flour
6 cups Chicken Stock
2 Bay Leaves
2 Thyme Sprigs
S&P
2 Pds chicken breast sliced
1/2 cup of law fat sour cream (optional)

1. heat oil in large casserole or dutch oven. Add onion, peppers, garlic over moderate heat, stir occasionally over 8 minutes until brown.
2. Add paprika, caraway and flour, cook stirring for 2 minutes. Add stock, bay, thyme, S&P and bring to a boil. Simmer over moderate heat, stirring occasionally until peppers are very tender and sauce had thickened (about 1 hour).
3. Add chicken which have been cut into slices into the sauce and cook over high heat until white throughout (6min)
4.Transfer unto bowls and add a dollop of sour cream. I also like it with a bit of whole wheat pita for the sauce.

ENJOY!!

well isnt that interesting ...

So I fell off the bandwagon yesterday. I was ultra tired and felt like eating not the healthiest things, which I ended up doing :( BUT on the radio today I found out that yesterday was the most depressing day of the year. So coincidence that I felt crappy yesterday .... I think not ...

p.s did lots of strength today and ate very healthy meals!

Week One

Well I finished my first week and pretty much kept up with my plan. I went to the gym 6 days this week and took part in two new classes (Body Pump and Yoga). Im already feeling alot more energetic and positive. I did have a friends birthday this weekend so lost some points with drinking and eating some unhealthy food.

Plan for week two is keeping up with going to the gym 6 days a week and trying to cut out as much crappy food munching!

Body Pump

Just spent the last hour doing Body Pump, my arms feel like Jello but trying to keep up with it once a week.

http://www.youtube.com/watch?v=XUjOIEKJQ94

The Plan

The nice thing about following the Abs Diet is it isn't your typical type of diet. It is a way of changing your lifestyle to become healthier and stronger. Some of the main things I must follow are:
12 Power Foods - must incorporate foods everyday for protein and other health benefits:

1. Almonds and other nuts
2. Beans and Legumes
3. Spinach and Other Green Veggies
4. Dairy
5. Instant Oatmeal
6. Eggs
7. Turkey and other lean meats
8. Peanut Butter
9. Olive Oil
10. Whole Grain Breads and Cereals
11. Protein Powder
12. Raspberries and Other fruits

I must eliminate refined carbs, saturated fats, trans fats, high fructose syrup, partially hydrogenated oil and fatty cuts of meat

I will be eating three small meals a day followed by three snacks in between each meal and 3 strength training sessions at the gym followed by two cardio sessions. Even though the book has certain exercises and cardio to follow i will be changing them up a bit. I will do 30-45 min of cardio and an the two days of strength training shown n the book but also a BodyPump and a Yoga class at my gym once a week.

The Beginning

Two years ago I purchased the Abs Diet by David Zinczenko. I have always wanted to work on strengthening my muscles and have some lovely abs to go with them. Two years later I have began to follow the plan but have always given up after a couple of weeks. Well with this blog I am going to finally follow through with the plan and hopefully feel healthier and stronger by the end of 90 days!