Perfect recovery drink after an evening personal training session or to stave off those late night hunger cravings!

6oz Skim milk
1/2 Banana
1/4 cup Low-fat Cottage cheese
1tbsp reduced-fat natural peanut butter
1 scoop whey protein isolate powder
Honey (to taste, if needed)
Ice cubes

Blend everything together and enjoy!

Cottage Cheese: is a casein based protein which is slow to digest and will keep you feeling full for longer:)

Peanut Butter: contains slow digesting healthy fats which also helps to keep you feeling full for longer:)

No more hungry tummy before bed!

*Courtesy of Oxygen Magazine*

I would like to thank you all for allowing me to kick your butt this year.  I did it with your best interests at heart, but I also enjoyed it:)

Christmas was a bit different for me this year.  We had two changes: one minor and one major.

The minor change (or at least I thought it was minor) was we decided to get a fake tree this year.  When I was little, my siblings and I would go into the woods with my Dad on Christmas Eve to cut down a tree.  My Mom would be at home starting the turkey.  Just so you know I have five brothers and sisters, so this was like a major expedition.  My Dad must have been crazy to agree to take us all in one vehicle!  Since we always got our tree from the forest, I never knew that you could buy a tree from the store.   I know that sounds pretty funny, doesn’t it?  It wasn’t until I left Port McNeill that I was like, “Oh, you can just buy a tree anywhere?  That’s way easier!”   When I moved to Nanaimo and finally Victoria, I still always had a real tree although I admit I didn’t hunt for one in the forest.   I went to the store and bought one like a regular city girl:)  This year, Derek and I talked about getting a fake tree.  Our reasons for thinking about switching were:

1)      I wanted to put it up earlier than December.  Derek still wanted to wait until the beginning of December, but I love Christmas so much that I wanted to put it up in November.   I know this might seem early, but I really like Christmas:)  Now, you can’t do this with a real tree because by Dec 25^th it would surely be dead or looking pretty unsightly.  So if you want a November Christmas tree, it can’t be real.

2)      The needles!   You were probably expecting this reason because anyone with a real tree knows that the needles fall off every day and they get EVERYWHERE!  The thought of a Christmas tree without the messy needles was pretty great!

3)      Our cat, or should I say Jordan’s cat, loves to drink the Christmas tree water.  We had to fill up the Christmas tree water everyday because we weren’t just hydrating a tree, we were also hydrating a cat who must have thought this was special water because she stopped drinking the water out of her bowl to indulge in this magical water in the living room.

4)      Bad store hours!  The Christmas tree store was never open when we went to go buy a tree and none of the local grocery stores had their trees yet.  This was at the beginning of December, after I managed to wait all of November, and it was the final nail in the real tree coffin.  Derek went to the store three times to buy a Christmas tree, but they were always closed.

So after some discussion with our co-workers and some more discussion between Derek and I, we went to Canadian Tire and bought our first fake tree.

When we pulled it out of the box, we didn’t like it:(  It looked fake!  But after about an hour of tree “fluffing” it started to look really good.  We started decorating it and noticed that the branches didn’t droop under the weight of the Christmas decorations; they stayed exactly where we had put them.  Another bonus!  What we didn’t realize was how “traumatic” this would be for Jordan and Brittany, my daughters.

I knew that Jordan probably wouldn’t like having a fake tree, so Derek and I hoped that she might not notice right away.  When she first saw the tree, she was oblivious; she assumed it was real.  She thought it was great!  Derek and I both thought that we had successfully fooled her.  However, a few hours later I got this text from her:  “Mom, the tree is a fake!”  Apparently, she had touched the tree and realized that real trees don’t feel like plastic.  She must have also assumed that I had no idea because her text seemed to imply that she was trying to inform me about this “poser” tree.

When I got home, Derek and I talked to Jordan about our reasons for buying a fake tree, but apparently, she was upset with us because we didn’t consult her on this very important decision.  *Note: she’s sixteen and as most parents of teenagers know, their consultation and approval is very important on all things to do with them. * Jordan called Brittany to tell her about the “fraudulent” tree and they both decided that they were upset because it wasn’t traditional.

So Derek and I continue to listen to how awful the “poser” tree is from Brittany and Jordan, but to make a long story short:  we have bet them both that by the time they are each 30, they will also have a fake tree.  We’ll see about this…..

The major change this year was: no kids!  Brittany had to work this year, she’s 20, and Jordan spent Christmas with her Dad’s family in Port McNeill.  This is the first time that I have had Christmas without my kids EVER and it was weird!  Christmas Eve and Christmas morning were so quiet.  There were no kids sleeping under the Christmas tree on Christmas Eve, they do this every year, and we weren’t woken up by an extremely anxious Jordan eager to unwrap her presents.  So this year was very different.

Anyway, that was my Christmas:)  Now, I’m off to visit my family and have Christmas dinner at Derek’s parent’s house.

I hope Santa was good to you this year and  I’m looking forward to kicking your butt again in 2012!

Combine all wet ingredients together in a mixing bowl. Mix dry ingredients, except ginger, in a separate small bowl. Mix dry ingredients with the wet ingredients. Stir in crystallized ginger. Bake in an oven proof dish at 350F for 30 minutes

Makes 1 serving

Nutrition:
213 Calories
3g Total Fats (0.5g saturated fat, 0g trans fat)
0mg Cholesterol
103mg Sodium
38g Total carbohydrates
6g Dietary Fiber
9g Sugars
9g Protein
2mg Iron

Pumpkin is low in fat and calories. It also contains anti-aging alpha hydroxy acids!

Put all ingredients in a blender and blend thoroughly.

Nutrients per serving:

330 Calories
7 g Total Fats: 3 g Saturated Fat, 0 g Trans Fat, 50 mg Cholesterol
140 mg Sodium
39 g Total Carbohydrates
5 g Dietary Fiber
27 g Sugar
30 g Protein
1 mg Iron

My favourite protein supplement company is Dymatize Elite!  For a few different reasons….

1) Flavour

I have had several different protein supplements where I literally had to mentally prepare, hold my nose, and drink as fast as possible, while trying not to gag, because they smelled and tasted beyond awful:(  Dymatize Elite has some of the best flavoured protein powders that I’ve ever had and I’m not alone.  A quick Google search shows that many people are raving about the flavours of their supplements.  You can just mix your protein in water and that’s good enough!  There is no need to mix it in juice to try to hide the flavour!  In addition to this, Popeye’s Supplements lets you taste the protein before you buy it, at least they do here in Victoria, BC. This way you don’t come home with a big tub of protein only to find out later that you don’t like it.  My favourite flavours are:  Cafe Mocha and Chocolate Mint (both are Dymatize Elite Whey Isolate).

2) Mixability

In addition to really terrible flavours, many protein supplements do not mix well.  You can shake it for as long as you like, but you’re still going to have disgusting blobs of protein that you somehow have to choke back.  NOT GOOD!  I guess you could blend it and that might get rid of some of the chunks, but that’s not as convenient as being able to shake it and drink.  The protein supplements from Dymatize Elite mix really well.  I can just give it a quick shake and there are no protein chunks:)

3) They add Lactase

Whey protein comes from cow’s milk, so if you’re lactose intolerant you may have a problem digesting a protein supplement because it contains lactose.  Just in case you don’t know, lactose intolerance means that your body doesn’t make enough lactase to break down any lactose that you’ve consumed.  I didn’t know that I was lactose intolerant for the longest time, so I never knew why protein supplements were so hard on my digestive system:(  The supplements from Dymatize Elite contain lactase, so lactose intolerant people can also drink them without any stomach upset. Awesome!

So there you have it, my three big reasons for loving this company!  I should also mention that I am in no way affiliated with or sponsored by Dymatize Elite.   I just think that when you find a good product, you should share it with others.  If you don’t have access to a Popeye’s supplement store, you can also order this online.

ENJOY!

1/2 cup low-fat plain or vanilla flavoured yogurt
1/4 cup chopped cantaloupe
1/4 cup blackberries
1/2 banana
1 scoop vanilla whey protein powder
1 tsp honey (optional)
2-4 ice cubes
Water, if needed

Put all ingredients in a blender and blend thoroughly.

Nutrients per serving:
330 Calories
7 g Total Fats: 3 g Saturated Fat, 0 g Trans Fat, 50 mg Cholesterol
140 mg Sodium
39 g Total Carbohydrates
5 g Dietary Fiber
27 g Sugar
30 g Protein
1 mg Iron

You know that you should exercise, but you can’t seem to get off the couch and actually do it.  What gives?
Sometimes we just don’t feel like exercising.  On these hard days, you need something to motivate you to get off the couch when your body is trying to convince you to sit and watch T.V.  Everyone’s motivation is different.   Losing weight, being competitive, or wanting to get healthy are just some of the things that can motivate people.  What motivates you?

Think about your own reason for exercising and set some short and long-term goals.  You will need both types of goals because the short-term goals keep you on track for the long-term goals.  A short-term goal could be something as small as going for a walk three times each week.  A long-term goal could be losing 10 pounds.  When you’re feeling especially tired think about achieving these goals as motivation to get off the couch.  Try to remember how good you felt about yourself when you last went for a walk or went to the gym.

Tips to help you stay motivated:

1. Make it a habit

Write it into your calendar.  If you don’t have a regular schedule, spend a little bit of time on the weekend previewing the week ahead and figure out how to fit in your exercise.  Morning workouts can be easier than the evenings because the kids are still in bed and there are usually less distractions at this time.  Also if you workout in the morning, you can relax in the evening knowing that you’ve already been active for that day.

2. Exercise with a friend

You are more likely to get out of bed and work out when you know you have someone waiting for you.  Chatting with a friend can be a great distraction when you’re walking up a steep hill or going for a run.  If none of your friends can exercise with you, consider going to a fitness class.  You’ll feel better exercising with other people and you’ll make some new friends!

3.Get competitive

Get a piece of equipment, like a pedometer,  that allows you to monitor your progress.  Each time you go out for a walk try to beat the number of steps that you did the last time you went for a walk.  You could also walk or run the same distance and time yourself.  Try to beat that time every time you go out.  This is a good short-term goal and it’s an instant reward when you succeed.

4.Reward yourself

Give yourself a reward for exercising.  This could be a hot bath afterwards, going to a movie, or buying a new pair of jeans.  Just try not to have any food based rewards, so that you don’t erase all of your hard work!

5. Talk about it

You could keep yourself more accountable to your workouts by telling people your goals. This allows people to ask you about your progress, you’ll get some support, and then when you achieve those goals you’ll get to share it with others.  You might even find that other people have the same goals as you and that might even come to you for advice.  Exercise can be also contagious!  Once one friend or coworker starts getting into shape other friends and coworkers are likely to follow.

6. Get help

If you don’t know what you should do to exercise or even how to start, get some help.  You could ask a friend for advice, hire a personal trainer, or join a bootcamp.

7. Listen to music

Everything is better when you’re listening to your favourite song!  I always listen to music when I’m driving, cleaning the house, and exercising!  It makes it fun and the time just flies by!

8. Avoid boredom

If you always do the same thing, you’ll get bored and you won’t want to exercise anymore.  Keep your workouts fresh by trying new things.  If you walk, try a new route or try running your old route.  You could also try a new piece of equipment at the gym, go hiking with a friend, or take a dance class.

Do you find it hard to exercise because you’re too tired?  Would you rather relax on the couch or take a nap?

Please, don’t avoid exercise because you are tired!  If you decide to skip exercising every evening because you are tired then you will end up feeling more tired and if you don’t exercise at all then you will be in poor physical shape.  This is a terrible cycle and if you’re in this situation, I’m hoping that you will find the willpower to break it!

The truth is that most people have more energy after working out, not less.  When you exercise, you flood your body with endorphins and the result is energy!

Tips to avoid feeling tired:

Eat low GI carbohydrates – Carbohydrates are an important fuel source, but it’s best to focus on low glycemic index carbohydrates that gradually release glucose into the blood stream.  Low GI foods tend to be less processed and include foods such as beans, whole grains (oats, brown rice) and vegetables.  High GI foods will give you low blood sugar and make you feel like you need a nap.  High GI foods to avoid are usually white and include pasta dishes, bread and potatoes.

Get plenty of iron - Women often suffer from iron deficiency because of menstrual bleeding.  Make sure you include plenty of iron-rich foods in your diet, such as red meat and green leafy vegetables.  If you think that your iron levels are low, you could also talk to your doctor about getting a prescription for an iron supplement.

Get enough sleep – Many people simply do not get enough sleep.  Lack of sleep is an obvious contributor to tiredness, but sleeping in may make the problem worse by making it harder for you to fall asleep at your normal time the following night.  Try going to bed earlier if you need to catch up on sleep so that your normal sleep routine is not disrupted.  It’s a fact that people who exercise regularly fall asleep faster and have a better quality of sleep!

Drink enough water - The human body loses around 6-8 glasses of water a day, so try to replace that amount to prevent dehydration.  A well hydrated body functions more efficiently and is better at transporting nutrients and energy throughout your body.

Things you can do if you’re feeling tired:

Exercise anyway – Just doing some form of activity can help to get you out of that vicious cycle where you feel too tired to exercise.  Being tired can also be an indicator that you need to exercise more in order to get more energy.

Start out small - If you are finding it particularly difficult to get motivated, start off with the intention of only exercising for five or ten minutes.  After ten minutes have passed, chances are you’ll feel so good that you’ll want to continue.

Find the best time to exercise – Get to know the time of day when your body has the most energy and plan your daily exercise routine accordingly.  Some people may find an early morning workout helps to energize and motivate them for the rest of the day, while others may prefer to get extra sleep in the morning, and plan their exercise later in the day.  If you feel drained and less motivated to exercise in the evening, try setting your alarm thirty minutes early and get your exercise session done before the day gets started.   By working out in the morning, you can look forward to an evening of rest knowing you’ve already accomplished your goal for the day.  This can be a straightforward solution to the dilemma of being too tired to exercise.

Offer yourself incentives - One good way to boost motivation is to promise yourself a small reward after your workout is finished.  Just make sure it’s not a food or alcohol based reward that undoes all of your hard work!

Quick tip: If you’re like me, you’ll want some good music to listen to.  Music always makes me feel like moving!

What is your reason for not exercising?

“No time” is the easiest and most common excuse for not exercising.  But is it really true?

The truth is people who exercise don’t have more time than you!  Does that surprise you?  Have you ever heard someone say that they have tons of free time to exercise?  I haven’t.  Everyone is busy with kids, work, travel…the list goes on and on!  People who exercise have decided that the benefits are worth more than anything else that they could be doing at that time.  It just depends on how you prioritize your daily activities.

Starting an exercise program means rearranging your schedule to make time for it. Think about all the things that take up your time. We squeeze competing commitments of work, family, friends, pastimes, the necessities of sleeping, eating, showering, day-to-day chores and hopefully, still have time for exercise. Exercise is just like anything else; unless it’s important to you, you’re never going to have time for it.

Sit down with your schedule today and make a list of all the times you could exercise, no matter how short.  Even just 10 minutes is better than nothing!  Now schedule it in.  Think of it as appointment and don’t cancel on yourself!

Tip: Exercising in the morning is easier than waiting until the evening when most people are exhausted and just wanting to relax. By exercising in the morning, you also get to start off your day with all those fabulous endorphins that make you feel happy and energetic!

What is your reason for not exercising?

1 tsp olive oil
4, 4-oz boneless, skinless chicken breasts
14-oz can crushed tomatoes
1tsp oregano
1tbsp fresh basil (or 1tsp dried)
10oz fresh spinach
Sea salt and fresh ground black pepper, to taste
2tbsp freshly shredded Parmesan cheese

In a large skillet over medium-high heat, heat the oil and cook chicken until lightly browned on each side, approximately 6 minutes.

Reduce heat to medium and stir in tomatoes, oregano, and basil; place spinach on top of the chicken and cover tightly.

Simmer, stirring occasionally until chicken is cooked through, approximately 15 more minutes.

Stir in salt and pepper and top with cheese.

4 servings

One serving:
260 calories
6g total fat
10g total carb
3g sugar
40g protein