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Posts tagged with: nutrition

Calorie-free ways to make your water taste better

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Water is so so important, as I know you’ve heard over and over again. Not only is it important to help you maintain optimal health, lubricate your joints, promote proper digestion.. but it also really helps with weight maintenance or losing weight, staving off headaches, avoiding cravings, and helping with mood. Wow, right?!

I know that when I haven’t been drinking enough water, the first thing I want is sugar. ANYTHING SWEET, and NOW! Use that as a sign and gulp down 4-8oz of water, wait 5-10 minutes, then grab a healthy snack if you’re still feeling hungry.

I know the old saying that everyone should drink 8 glasses of water per day, but that varies so much depending on your weight, activity level, and even the weather. A good goal to aim for is half your body weight, in ounces. So if you weigh 150 lbs, then you’d want to drink at least 75oz of water per day. Add in MORE if it’s a really hot day or if you’ve done a super sweaty workout.

Getting bored of the same old glass of water? Add some flavour!

Calorie-free ways to fancy up your glass

  • a wedge of lemon or lime
  • a slice of orange
  • a slice of cucumber
  • a sprig of mint
  • some berries
  • frozen grapes
  • cubes of watermelon
  • a bit of freshly grated ginger
  • use sparkling water

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how i’m staying healthy while pregnant

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Oh the pregnancy struggle.. The one time in your life when everyone else gives you complete permission to do nothing and eat whatever you want.. but is that really the best choice for your body?  In my first pregnancy I started out trying to run 4-5k as much as possible, but that quickly became a bit of a joke.  Runs turned into walks, which turned into skipping it altogether.  Not this time!  I don’t want that feeling of absolutely dying when I try to play my first game of ultimate, or spending a year + wishing about my pre-pregnancy clothing.

I’m at 20 weeks now, and am doing pretty well!

Fitness
This time around, I have a plan for fitness.  I’ve jumped into the PiYo workout program, and have found that it’s PERFECT for pregnancy.  I’d never been into yoga or pilates, but this is faster paced and upbeat, plus I just plain feel GOOD after I do it.

It’s easy to modify!  In the videos, there’s a modifier that is so easy to follow.  I just love her.  You bet I’m modifying already, and will likely be a whole lot more as the weeks go on, but I’m not just going to quit.  I don’t want the terribly hard road back to fitness when I have this baby. I have high hopes that it’ll be easier than last time because I’m not spending a year or two inactive.

Other bonuses: No impact, increased strength and flexibility, and I can do it whenever I have a bit of time at home. No heading to the gym.  I still try to get it done when the little one’s sleeping, but sometimes she just has to sit and play or eat while watching me. Even better is seeing her attempt the moves along with her mama!  Plus, some of those workouts are less than 20 minutes long!

Nutrition
I have a nutrition plan too, although let me tell you, this has been a STRUGGLE for me.  My cravings are strong and my willpower doesn’t exist right now.  Do I want to make a million cookies? Totally.  Do I do that sometimes, and then eat most of them? Yep.  Still, I keep pulling myself back towards my plan, which has got to be better than no plan at all.

This is where the 21 Day Fix nutrition plan comes in (the workouts are amazing too, but I’ve delved deep into PiYo).  There are easy to use containers for portion control, and food lists.  I have so much fun combining foods and making delicious meals that work with the plan.  Healthy can be good.  My favourite part is that there’s room for things like chocolate! YES!

Want to join my next challenge group for either of these programs, or have any questions? Send me a note here.  I’d love to help get you started on your journey too!

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quick and clean snack ideas

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Snacking.. good or bad? I’m a strong believer in it being a very good thing, as long as it’s intentional. You know those moments when you’re out trying to madly get some errands done and the bear in your stomach rears its head, telling you that you need to eat ALL THE THINGS, and right now?! Yeah, that one.. We really want to avoid it, and the number 1 way is to have a healthy snack planned, plus a few extras always available in your car or purse.

My #1 healthiest option is a shakeology, but here are some more great options that I love.

Toast with avocado: mash 1/6 of an avocado on a slice of whole grain toast, add a sprinkle of salt, a squeeze of lime, and some red pepper flakes. I can’t get enough of this!
Nuts: Seriously.. I don’t go anywhere without a little bag of nuts. They’re my emergency on-the-go snack food. Protein and healthy fats. Boom! Just be aware of how many you’re eating. 15 almonds is 100 calories.
Hard boiled eggs: I like to cut one or two in half, sprinkle with salt, and add a bit of salsa. These are even decent on the go.
Edamame: Boil or steam one-half cup of unshelled edamame with a pinch of salt for a fiber-rich snack.
Greek yogurt and berries: Top 1/2 cup plain non-fat greek yogurt with berries (defrosted frozen blueberries have lots of delicious juice to mix in). You can add a bit of high protein whole-grain cereal, seeds, or granola for crunch.
Veggie sticks and hummus: A few tablespoons of hummus and 10-15 baby carrots, or celery sticks. Yum.
Apple and almond butter: Slice up an apple, sprinkle with cinnamon, and dip into a tablespoon of peanut butter or almond butter.

What are your favourite snacks to keep you fuelled throughout the day, or stop the hungry bear while on the go?

21 Days to lose up to 15 pounds?

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Beachbody has a new fitness and nutrition program that helps you lose weight, and fast. It’s so effective that people are losing up to 15 pounds (ok, some even MORE) in 21 days! Yeah, I was floored by it!

The 21 Day Fix combines easy portion control with 30 minute workouts, getting you great results in a short amount of time. There’s no guessing, no fiddling with a scale, and no counting calories or points. The best part is that you don’t have to deprive yourself by completely cutting out some of the treats you love. There’s room for chocolate, and even wine! (Yes, ladies, I’m with you. I need my chocolate!)

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The workouts are easy to follow, with a modifier, so no matter what your fitness level is, you’ll see amazing results. Plus, there’s lots of variation, so you won’t get bored after 3 days!

I will be hosting a 21 Day fix Challenge group/boot camp to keep you motivated and on track. You’ll have others doing the program with you, so you’ll never be alone, yet you get to do this from the convenience of your own home.

I recently got the opportunity to do a live workout with the 21 Day Fix celebrity trainer, Autumn Calabrese (in the photo above!). It was AMAZING! Every single move was easy to follow, and she knew just what to say to make me work harder. The story behind the simple nutrition system? It’s still possible to overeat when you’re eating healthy food. The 21 Day Fix gives you super easy portion control. You fill coloured containers. You get to eat what fits in the right containers each day. Simple.

So if you want to get started on your journey to better health with me fill out the form below and get ready to change your life!