Mom, Fitness, and Hormones

Back to Diet Detoxing and Dairy Free Granola Bars Made from Scratch

noreply@blogger.com (Roz Jutras) — Tue, 05 Nov 2013 00:17:00 +0000

BACK TO DIET DETOXING

As some of you who know my history battling gastritis, it is something that most times comes without warning. Unfortunately I have had some bad flares up these past few months. Though medication has helped, I feel that I need to go back on my tried and true detox diet where I eliminate many acidic foods such as dairy (which I only eat a small amount of), sugar, and red meat, to name a few. As extreme as this diet may seem to some, this is a diet for my survival getting through my tummy troubles. The bonus side of this is a I do lose some weight for the time being, so most of you may relate to that side of it. I also find that when I do this detox for a couple of weeks, that my body starts feeling better all over (i.e. increased energy levels, decreased muscle tension).

Here is the basic list of foods I will be avoiding for the next few weeks:

Most gluten free grains - except for oats and rice
Sugars - this includes pure sugars like white sugar and cane sugar
Small amounts of fruit - I include bananas because they do help people like me who have stomach issues
No red meats - eat mostly chicken, fish and lentils
No caffeine or alcohol - stick to herbal, caffeine free teas such as peppermint and ginger
No vinegars
No high acidic fruits and vegetables - corn, tomatoes, citrus fruits

Every meal or snack I is eat clean, meaning it is made from scratch or organic.

One of the most important aspects of this detox is exercise, especially cardiovascular. It is the best way to clear toxins out of your body through sweat as well it encourages the circulation of the lymphatic system. It is my hope in the next few weeks that my stomach will heal itself once again and I can start introducing some other foods back into my diet - like SUGAR!!!

MADE FROM SCRATCH GRANOLA BARS

(dairy-free)

So while I am on my detox diet, there is no way I will get my kids and husband to join in! I still enjoy making them healthy, eat clean snacks that they will eat and I feel good about giving to them. I stumbled upon this Granola Bar recipe from Another Lunch blog and made a few changes in the ingredients.

What I really love about this recipe is that it is a great alternative to the Quaker granola bars, which is great if you are a dairy-free household. The other good part is that I use alternative ingredients such as maple syrup for sugar and coconut oil instead of soybean oil. It is also tastes great comparative to those Quaker brand bars.

These are the ingredients I used for this recipe:

Ingredients:
2 1/2 C. quick oats
1/2 C. organic rice puffs

1/2 C. mini semi-sweet vegan chocolate chips
1/2 C. coconut sugar
1/2 tsp. salt
1/2 C. coconut oil
1/4 C. maple syrup

1 tso. Epicure Cinnamon
1/2 tsp. Epicure Vanilla
3 Tbsp. ground flax seed

If you plan on preparing this recipe, read the instructions carefully on Another Lunch.

My bars turned out perfect!

I packed them in my daughter's lunch box the next day.

COMMIT TO FIT 10 Day Challenge Deadline Is Today @ 9PM CST!

noreply@blogger.com (Roz Jutras) — Wed, 22 May 2013 17:03:00 +0000

LAST CHANCE TO SIGN UP FOR THE 10 DAY COMMIT TO FIT CHALLENGE!

**Sign up with a friend and you both get an extra 2 Shakeology packets for FREE (value of $10)!!

I can help you get a head start on being committed to your health and exercise routine.

Let me know if you have any questions! The deadline will be this evening at 9PM CST!

Here is one of the shake recipes I made that will be included in your program - Chocolate Chai Vegan Shake (1 cup unsweetened chai tea, cooled; tsp. of honey; 1 scoop of Shakeology Vegan Chocolate)

https://www.facebook.com/events/126720960859869/

Or Contact Me momfithormones@gmail.com.

BE COMMIT TO FIT TODAY!!

Simple, Hearty Lentil Stew

noreply@blogger.com (Roz Jutras) — Wed, 22 May 2013 12:30:00 +0000

If you would have asked me 1 year ago that I would be eating lentils about 3-4 times a week, I would have laughed in your face! Since having the worst IBS of my life this past year, I have been leaning more towards a vegan type diet (I say lean because I can't give up my chicken and fish). Lentils can basically be substituted for ground beef in many recipes. It is also way healthier than ground beef, since it has no saturated fats (or traces of antibiotics). It is also contains high fiber and protein!
This recipe I got from Epicure Selections. It was simple and fast, made from scratch as part of an eat clean diet!

Ingredients

3 Tbsp (45 ml) olive oil
1 large onion, diced
2-3 minced garlic
4 medium carrots, sliced
1 cup (250 ml) diced celery
1 — 19 oz (540 ml) can diced tomatoes
4 cups (1 L) prepared Vegetable Bouillon
1 — 19 oz (540 ml) can lentils, drained and rinsed
1 Tbsp (15 ml) 3 Onion Seasoning (Epicure Selections)

Preparation

1. Combined all ingredients in a Multi-Purpose Pot.
2. Simmer for 25 minutes. Season to taste with Sea Salt and Pepper.

Per Serving : Calories 160, Fat 5 g (Saturated 0.5 g, Trans 5 g), Cholesterol 0 mg, Sodium 150 mg, Carbohydrate 21 g (Fibre 8 g, Sugars 6 g), Protein 6 g.

Follow Me On:

How To Stay Committed To A Fitness Program

noreply@blogger.com (Roz Jutras) — Tue, 21 May 2013 11:56:00 +0000

One of the biggest obstacles individuals have with their fitness program is actually staying committed to it. There can be many reasons for this since we all live very busy lives and finding the time can be unrealistic at times. However, what if we planned our whole day around getting our exercise in every day. When you change you thinking and make it one of your top priorities of the day then, perhaps, fitting it in won't be an issue.

Here are some of my tips for staying committed to a fitness program:

Make a plan for the week: If you make a plan for the week, then you have prepared yourself for a particular fitness activity for each day. This will also help you be better prepared on those days when you just don't have enough time to fit in anything extra like a workout. On those busy days, doing a quick 30 minute high intensity fitness session would be more suitable. I usually take it day by day and make adjustments to my fitness routine when issues come up unexpectedly. Being a mother, plans can change on a hourly basis!
Pack clothing and equipment the night before: To make things easier in the morning, pack your gym bag the night before your next day's exercise session. Even if you plan to exercise at home, setting out your cloths and equipment may make it easier for you to actually do the exercise. If youR life is frantic in the morning, you may forget to pack your fitness stuff then won't be able to fit in your workout for the day.
Make realistic and attainable goals: I think one of the biggest obstacles to staying committed to a fitness program is when people make unrealistic goals for themselves and end up quitting because they feel like a failure. If your goal is to achieve fast results, then you will probably end up quitting because improvements in fitness and health takes time.
Have it be not all about the weight loss: For most of us women who exercise, the ultimate goal is to lose weight. But when we focus on only weight loss, it makes it difficult to measure the actual progress. For example, typically when women start to exercise they will gain more strength from increases in muscle mass. This is a good thing because a higher muscle mass will increase metabolism. However, women get discouraged because they did not lose any weight. In fact, they probably decreased in other factors such as arm or hip circumferences. When I train a client, we try to focus on other components such as improving time on their fitness run or achieving a one minute plank instead of thirty seconds. As the weeks progress,we keep focusing on achieving better overall fitness, and the weight loss becomes secondary.
Have an accountability partner: Whether it is a close friend or a family member, having the support to stick with your fitness program can make all the difference. They don't necessarily have to participate in the program with you. They may just check in with your daily or weekly to help encourage you. It may also be beneficial for you to hire a fitness coach to get you started and committed to your fitness program. Finding a professional with a degree in exercise science, can ensure you have a program properly customized for your fitness level.

Need A Fitness Coach To Start Your Fitness and Wellness Journey?

Join Me At Team BeachBody!

Follow Me On:

Hot Yoga...My New Thing!

noreply@blogger.com (Roz Jutras) — Fri, 17 May 2013 21:35:00 +0000

I have recently participated in three hot yoga classes this past week. And I have to say...I am now absolutely hooked on this class!! Even though the first couple classes were a bit painful and awkward, I felt so great afterwards I will back up a bit and explain as to why I am now pursuing more yoga into my fitness routine. My naturopath, whom I have been seeing for over a year, recommended that I add more yoga exercises to be more compatible with my Dosha, which isPitta. For those of who whom aren't familiar with Doshas, it is a 5,000 year old Ayurvediv philosophy that provides the "Science For Life". It states that once you know your Dosha, you are able to come more compatible with your inner being in the way your eat and live. Since I am a Pitta type, I need to be more compatible with calming, cool things. This is why I drink tea instead of coffee, as well as more lentils instead of beef.
So for exercise, my naturopath who is always on my case about incorporating less strenuous exercise and more calming, stretching type exercise like yoga. I told him that I would compromise because there is no way I am giving up my running. We basically agreed that I would run one day less a week and add 3 yoga sessions per week. The yoga classes a lot of more challenging then a gave them credit for. I do feel like an absolute novice trying to do things such as inversions and other fancy poses. Though I am very competitive with myself, so one day, I will get there!!
With the long weekend coming up, I didn't discuss with my naturopath the amount of alcohol that is acceptable, since it is not compatible with Pitta. I guess what he doesn't know won't hurt me!!

HAVE A SAFE & FABULOUS LONG WEEKEND!

10 Day COMMIT TO FIT FAQs - Deadline To Register is Saturday May 18th!!

noreply@blogger.com (Roz Jutras) — Thu, 16 May 2013 18:17:00 +0000

The Deadline to sign up for the 10 Day Commit To Fit Challenge is Saturday, May 18th. This is to ensure that your materials arrive on time before the June 3rd start date.
Below are some FAQs of the program:

COMMIT TO FIT Program FAQs

1. What can I expect while being on the 10 day COMMIT TO FIT Plan? The program is to get you started on a fitness and nutrition plan for 10 days. You will not reach your ultimate fitness goal within the 10 days because it does take a longer time and commitment. I will help you "get the ball rolling" to move toward whatever your goals may be. I will provide you with all the support and resources you will need to get started on the journey.

2. Will I lose weight on the program? If you ultimate goal is to lose those extra pounds, it is unrealistic to have this occur within the 10 days of the program. Healthy weight loss is a gradual process that takes time and commitment. My 10 day plan is to help you get on that path towards making a positive change in your health.

3. Why do I need to pay $50? Do I even need to consume a shake? For the $50 you receive a 10 day fitness plan, meal plan, shake packets, shake recipes, daily coaching and group support. The shakes can be used as a workout recover or meal replacement. The mixture is from Shakeology and it is loaded with digestive enzymes, healthy proteins and carbohydrates. It is also gluten free and vegan! You can not expect to make a change without combining both exercise and a healthy diet. All of the shake recipes include the shake packets as well as a variety of fruit. You will get plenty fibre, vitamins, antioxidants from these shake recipe blends...what is more healthy than that!

4. What if I don't feel I received all that I paid for? If you feel that the 10 Day Commit To Fit program under-delivered on all that was promised, then I will return your money for a full refund.

Contact me soon to reserve your spot!

The deadline to register is Saturday May18th.

Our next session starts June 3rd!

To reserve your spot, please register by clicking on our logo below.

My Journey To Becoming Commit To Fit!

noreply@blogger.com (Roz Jutras) — Tue, 14 May 2013 17:47:00 +0000

It's not that I'm so smart, it's just that I stay with problems longer. ~Albert Einstein

Many of you of have probably seen my before and after photos comparing my weight loss. It is indeed a great accomplishment but I think it doesn't give a true picture of why my weight loss was so beneficial for my health. For those who have followed my blog for the past few years, you know that I have suffered a few health issues since becoming a mom. I experienced pre and post partum depression with my second child which was a very dark and lonely time for me. It was also heartbreaking to have these feelings of despair and hopelessness when I should be feeling elated with having a new baby. This was only the beginning of my health going on a downward spiral.

A year later I couldn't get rid of my baby weight and started to gain more weight! I was feeling very tired and sluggish as well as my muscles were constantly sore and achy. Every time I would have the energy to go and workout, I couldn't last more than a few minutes before I was in pain. It was very discouraging since I have previously always kept myself in great physical shape.

After the birth of my third child, my health started to get even worse! I had severe IBS, enlarged thyroid and lymph nodes, hair loss and other unpleasant symptoms. It felt like a storm of symptoms coming together all at once. It was then, after some tests from the doctors that I was identified as being borderline gluten and lactose intolerant. I was a bit relieved that we had found something to explain all the symptoms I have had for those years but my body felt so toxic after what I had been through. It wasn't until I received help from a local naturopath that my health finally started to turn around. He taught me what foods worked with my body to allow it to heal. I started using a variety of spices on my foods as well as herbal remedies. I never had the courage to cook with lentils or chickpeas, but they are now main staples in my diet. I also eat a very clean diet with little or no processed foods.

At this time, I noticed that the weight I had gained started to come off quite rapidly. I was able to start exercising again because my body wasn't it constant pain and I had the energy to do it. This really goes to show that a healthy, eat clean diet in combination with exercise is important to achieve your fitness and wellness goals . Even though I don't always believe that your the ultimate goal for your fitness goals is weight loss, but for many of us the weight we have gained are indications of other things such as emotional distraught, poor eating habits, stress, etc. I think that the first goal should always be to get into a routine of eating clean and exercising on a regular basis and then weight loss will be the positive effects from it. If you don't enjoy your fitness activity or nutrition plan, then you will not be successful in your weight loss.

This is why I have started the 10 Day Commit To Fit challenge to help others get a jump start towards their health and wellness goals. Sometimes we just need something to light the fire under us to get up and do it. For some of us like me, it wasn't until my health went sour and I didn't have a choice but to make the change. What is your motivation to get started?

Join me with 9 others on June 3rd and get the support to just get up and get movin' towards your goal!

Let Me Help You Commit To Fit For 10 Days

noreply@blogger.com (Roz Jutras) — Mon, 13 May 2013 12:59:00 +0000

Let me help you Commit To Fit For 10 Days to get a jump start towards your health and wellness goals!

Let me do all of the work for you!
For only $50.00 (plus shipping and handling),
I will provide you with:

10 Day Supply of Vegan Shake Blend (Shakeology) and Shake Recipes
10 Day Meal Plan and Snacks
10 Day Fitness Plan
Add you to our private Facebook support group
Guidance by an awesome fitness professional (that would be me)
Enter to win some great prizes!

One snack example on the 10 Day Challenge: Cucumbers, Mary's Organics Crackers and Hummus

All you have to do is to stick with the program for 10 days!! I will support, motivate, and encourage you throughout! At the end of the 10 days I will also help guide and recommend how you should further move toward your health and fitness goals. I did it and so can you!

Join me on the 10 day journey!

Our next group starts Monday, June 3rd!

Once I receive payment I will send you an email confirmation that the payment was accepted. Once payment is confirmed then I will connect with you before shipping in case you would like to change or adjust your order. If you do not here back from me after placing your order, please contact me at momfithormones@gmail.com so I don't forget about you!!

Inside A Mother's Gym Bag

noreply@blogger.com (Roz Jutras) — Fri, 10 May 2013 13:00:00 +0000

Don't be discouraged. It's often the last key in the bunch that opens the lock.

~Author Unknown

This post is dedicated to my lime green gym bag, who has had it pretty rough these last couple of years. I feel very sorry for what it endures or the contents it has to carry around. When your a mother, basically your gym bag becomes not only your gym bag, but so much more! Here are some of the contents I found today while giving it a bit of clean:

My Old, Worn Saucony Runners: These runners are probably 2 years old, but I think they are still in incredible shape. Plus we are a family on a budget and I can't justify spending anymore money on shoes this season. Besides the summer is almost here and I am more inclined to buy a pretty pair of sandles then new runners.
Change of Underwear: I know this sounds a bit silly, but sometimes I pack a few different types of underwear. Depending on my exercise outfit I will wear a thong since I find it the most comfortable to workout in. But when I'm done, I always like to wear granny-like underwear for the trip home (I'm dead serious).
Mismatching Socks: Since I am not always on top of our laundry load, I likely have mismatching socks in my bag. At least they have the same pattern.
A Squished, Flat Energy Bar: Depending on the busy day I have, I most times have an energy bar packed just in case. However with my crazy, busy life I usually forget about the energy bar and it ends up being smushed and flattened. When I eventually need to eat the bar, it still tastes great!
Extra Diaper and Wipes: I keep these in every one of bags, purses, etc, because I am constantly switching my bags so it important to have them on hand just in case. For you moms out there, you know that accidents happen at the most inconvenient times!
Worn Out Yoga Mat: So I am not a person who likes change and when I really like something, I won't let it go until it is absolutely have to. My yoga mat is one of those things I don't want to give up. It looks really gross and worn at the top and the bottom but I don't care! It was my first yoga mat when I trained for a yoga and pilates combination class called Group Centergy and it shall remain mine until I can't stand it any longer!
The Important Essentials: In all seriousness, I do carry the all important fitness gear such as hair ties, sports bra, heart rate monitor, deodorant, and yada, yada, yada.

Need A Healthy Breakfast Idea For Your Family? Try these gluten-free, low glycemic Chocolate Chip Zucchini Muffins

1 egg
1/2 cup (118 ml) vegetable oil
3/4 cup (150 grams) coconut sugar (low glycemic)
1 teaspoon vanilla extract (Epicure)
1 cup (about 180 grams) grated zucchini, lightly packed
1 1/2 teaspoons ground cinnamon (Epicure)
1/8 teaspoon ground nutmeg
1/2 teaspoon baking soda
1/2 teaspoon baking powder (Epicure)
1/2 teaspoon salt
3/4 cup (120 grams) Chickpea Flour/Rice Flour
3/4 cup (63 grams) all-purpose flour (or Chickpea Flour/Rice Flour)
2/3 cup (113 grams) semisweet chocolate chips

Mix together egg, oil, coconut sugar, zucchini, and vanilla.
Mix together the rest of the ingredients except for chocolate chips.
Combine the dry and wet ingredients. Fold in chocolate chips.
Pour into muffin tin and bake in oven at 350 F degrees for 20 minutes.
Enjoy!

How In The Heck Do I Fit In A Workout As A Mom?

noreply@blogger.com (Roz Jutras) — Wed, 08 May 2013 19:58:00 +0000

Being a full-time mother is one of the highest salaried jobs... since the payment is pure love.
~Mildred B. Vermont

My video blog about all the obstacles mommies face when trying to fit in a workout into their day.

ReCap Of What I Think:

It will always be tough, but the rewards are worth it.
Be a role model for my child to be physically active
I will probably never have the body of a lean fitness model, but it doesn't mean I am not fit and healthy.

Need A Healthy & Simple Lunch Idea?? Today I ate a leftover chicken burger topped with mashed avocado and onions. On the side I had herb and garlic mashed cauliflower and carrots.

Eat Clean Family Breakfast - Oat Pancakes With Banana and Almond Butter

noreply@blogger.com (Roz Jutras) — Mon, 06 May 2013 19:37:00 +0000

Try this for a healthy, delicious family breakfast. Good source of protein and fiber!

Ingredients:

1 1é2 cups Wheat-free or Gluten-free Oat Pancake Mix
1 1é2 cups Organic Coconut Milk
1 Free Range Eggs
1 tsp. Cinnamon Spice
1 tbsp. Olive Oil
Organic Almond Butter
Banana

Prep:

Combine coconut milk and eggs together. Add in oat pancake mix and cinnamon.
Spread olive oil skillet and heat to medium to high. Pour in oat pancake mixture to make small circles on the skillet. Flip and cook on each side.
Once finished, spread with a thin layer of almond butter and sliced banana.
Enjoy!

Family Meal Tip: Make double the mixture and use the other half of the pancake mix for another quick breakfast during the week.

My 5 Aspirations Training For A Marathon

noreply@blogger.com (Roz Jutras) — Mon, 06 May 2013 12:00:00 +0000

Only those who will risk going too far can possibly find out how far one can go.

~T.S. Eliot

Workout:

9km Long Slow Distance Run
30 minute Pilates & Yoga Stretching

This whole pursuit of training for a marathon has me pretty freaked out!! It is just that feeling of the unknown makes me so nervous (because I am a control freak). So I have been reading a ton of books, websites, blogs, etc. to figure out this marathon training thing. It all sounds pretty straight forward, but when I sit back and actually think about running all those miles every week, I get so overwhelmed!! So I have narrowed it down to 5 things that I will focus on for the upcoming season.

Going for a run in my new, spiffy compression sleeves.

Keep A Training Journal: This a great way for me to track my workouts/mileages each week as well as meal plans, so I can I know what worked and didn`t work. I am particularly worried about staying on the top of the energy requirements for running long distances. From what I have read, it all seems to be trial and error.
Get Some Professional Help: I think signing up with a local beginner marathon training group is a great idea. Unfortunately, as I working mom with three kiddies, I don't have the time to join one. However, there are a ton of resources on-line. I recently purchases a beginner marathon program from the Runner's World website to get myself started. It only cost me $29.99 which I think it is a great price for a beginner like me!
Get The Right Gear: With the hours of running I will be doing in the upcoming weeks, I should not cheap out on my running gear. Back in the day I worked at a local running store where I learned so much about the importance of well-fitted running shoes. So my birthday treat from my hubby will be buying a good pair new runners. In addition, having other things such as a heart rate monitor is also beneficial for setting my pace and ensure I am engaging the right energy systems. There are other things such as GPS watches but these can be very expensive. I have opted to buy MapMyRun on my phone instead of paying for a separate GPS. It has been awesome for tracking my routes!
Have a Training Buddy For Support: It may be difficult for me to find a running buddy among my friends since most of them think I am crazy for running a marathon. Thank goodness for technology because I connect with many other runners on twitter chats such as RunChat and FitFluential. A great way for me to get advise from other experienced from others as well as support for my progress.
Realistic Goals: Well since this is the only marathon I have ever done, my goal is to actually complete, even it takes me 5 hours!

YOU CAN FIND ME TRAINING AT

The Best Gift To A Mom - Kiddies Sleepover at Grandparents!

noreply@blogger.com (Roz Jutras) — Sat, 04 May 2013 17:26:00 +0000

You can learn many things from children. How much patience you have, for instance.

~Franklin P. Jones

All parents need a little chillaxing time here and then. My children sleeping over at grandma's house can be the perfect remedy for a stressed out mommy, even if it is for only one day. How many times do I get to relax outside on the deck in the morning to enjoy a delicious cup of coffee with no interruptions or screaming? That would be almost never!!

So I am taking full advantage of this me time with my husband to soak in the sun on our new bistro patio set (my birthday gift)!

A relaxing morning on the deck!

Speaking of birthday gifts, my 34th birthday is coming up on Monday. It is sort of sad that at this point my life, I could really care less whether I celebrate my birthday with parties and presents, or not. Don`t get me wrong, I am highly appreciative when someone gives me a gift and tells me a ``Happy Birthday``. But I wouldn`t be upset if I didn`t get a big bash. It is such funny how your priorities change when you become a parent that I am more excited for my children`s birthdays then my own. I guess because the greatest gift anyway is having a family to share with it. So instead of receiving birthday gifts, I just want to make birthdays wish (or wishes):

To learn to relax and not stress over the little things
To wish for myself and my family health and happiness
In pursuit of my passions (fitness, nutrition, etc.) I will take in all in as a process and not beat myself up when all doesn`t go according to plan

Happy Weekend Everyone!

My May Squat & Green Shake 30-Day Challenge!

noreply@blogger.com (Roz Jutras) — Fri, 03 May 2013 16:02:00 +0000

Success consists of going from failure to failure without loss of enthusiasm.

~Winston Churchill

So I have decided to do this May Squat Challenge. Why you may ask?? I am actually not exactly sure, to be honest. I guess it would be cool to tell people that I did 250 squats the other day :) But seriously, I think it would be fun as a way to complement my marathon training (and the fact that bikini season is just right around the corner). I also feel that if I am having a busy day with family, work, etc, and can't fit in my workout routines, then this is something easy I can do from right from my home and will take me no more than a few minutes. A perfect thing for a busy mom! Hopefully, if all goes to plan, the end result will be sexy, strong legs!

I also decided to try this new vegan shake blend from Shakeology called GreenBerry. I ordered this from the Team BeachBody site, that was highly recommended by my coach. It has been hard for me to find the exact things I want in a shake which includes a blened of greens, digestive enzymes, as well as non-soy and non-dairy. So I gave this a try this morning as my fast, healthy breakfast and it was suprisingly delicious. I mixed this with frozen banana, strawberry and cold water. I actually felt like I can do this whole green shake thing after all! This is only the first day so we'll see how it all goes.

If you would like to join me on the squat challenge, join Team BeachBody for FREE and be my Buddy! We can support and track each other's progress!

A Mother's Struggle to Eating a Clean Diet!

noreply@blogger.com (Roz Jutras) — Thu, 02 May 2013 03:33:00 +0000

When we lose twenty pounds... we may be losing the twenty best pounds we have! We may be losing the pounds that contain our genius, our humanity, our love and honesty.

~Woody Allen

This is my video blog about the challenges I face eating clean while working as a full-time mommy. I also have some great tips to share for all you mommies who struggle with this as well.

Review Tips To Becoming An Eat Clean Family:

Pack and organize meals the night before.
Prepare large meal sizes and freeze them for the week.
Make healthy quick meals; nothing too complicated.

Diaper Doo Doo's Are No Match For A Fit Mom!!

noreply@blogger.com (Roz Jutras) — Tue, 30 Apr 2013 01:20:00 +0000

It sometimes happens, even in the best of families, that a baby is born. This is not necessarily cause for alarm. The important thing is to keep your wits about you and borrow some money.

~Elinor Goulding Smith

I apologize if this blog post grosses out any non-parents out there. In my blog title I mention Diaper Doo Doo's which is exactly what I am going to talk about. So this past week was going to be the week of getting my life organized with house chores, fitness, and birthday parties. Then out of no where, my almost 2 year old had to have the absolute worst dirty diapers all week then I have ever seen. My husband and I joked that they were almost non-human!! Anyways, these little poopy instances really affected my week of getting things together. It seemed like the timings of his little accidents were at the worst possible times. I can re-call 3 separate times where I was just getting ready to go for a workout, only to have to change out of my workout outfit due to his leaky pants. As well, as soon as we were leaving to the house to get somewhere (and probably running behind) he would do it again!! A few days I had to leave work early because he made a mess so many times in daycare that they didn't have any clothes left to put him in. Honestly, the laundry was never-ending all week long!

On a cleaner note, our other child had a very special day. Our little gal will be 5 years old today. She is such a special thing, and I am so thankful everyday that she is part of our family. I have never known such a small person to have such a huge and gentle heart. I am so proud of the little girl she is becoming, and also can't believe she is getting so big at the same time.

To celebrate, we went to our favourite local restaurant some delicious dinner. After two tough workouts of Group Power and Group Centergy, I was so ready for this meal. And the even better part of the meal was that there were no dirty diapers to tend to. Happy Birthday to everyone!

Week 1 of Marathon Training- Training While Mothering

noreply@blogger.com (Roz Jutras) — Mon, 29 Apr 2013 03:02:00 +0000

I always loved running... it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.

~Jesse Owens

My first week back at training was so hectic!! I think all of my muscles in my body were crying for mercy by the end of the week! Recovering while mothering when your are training is one of the hardest things. I remember 10 years ago when I would workout hard for a couple hours then come home and spend my day in a warm soaking tub, then proceed to have a nap. Now I am lucky if I can get a quiet, relaxing bath for 5 minutes without having someone knocking on the door because they need something. And...good luck if I can ever fit in a nap! So I know I need to be patient with the progresses I make through the week because they won't be easy!

On a very exciting but nerve wracking note, I finally signed up for the Regina Queen City Marathon in September. It has always been in the back of mind that I planned on running this race. But when I finally did registered for it, I really thought I was going puke!! A marathon is such as huge challenge and commitment. My over achiever personality always likes to pursue big challenges, however, I am really nervous if I can actually train enough to prepare for this race. Just thinking about it makes me feel like puking again!!

On a positive note, I talked with my Team BeachBody Coach and I am so excited to get started! Training for marathons with the support I will get through fitness programs and nutrition from Team BeachBody will be an excellent combination. My Shakeology is in the mail and I hope it gets here very soon because I am ready to begin!

ARE YOU READY FOR THE CHALLENGE??

New Fit Goals: Marathons & BeachBody #sweatpink #fitfluential #girlsgonesporty

noreply@blogger.com (Roz Jutras) — Fri, 26 Apr 2013 01:30:00 +0000

When we are no longer able to change a situation, we are challenged to change ourselves.

~Victor Frankl

It is finally sunglasses weather in Saskatchewan and I am happy!

So now that I am out running again, I really want to focus on new goals for this season. I was so upset last year when I trained so hard for the Rock n'Roll Las Vegas last year, only to have some health issues arise again. I decided to take a few months off of exercise to heal and take better care of my body. I believe that I had perfected my diet so much to the point where it was too strict. Along with my intense exercise training, my body was probably reacting to not getting enough nutrients that I needed to sustain my routine. So taking these last few months off was very therapeutic for me. I learned to enjoy eating a variety of foods again, and not over analyzing every little thing I put into my mouth. I also learned to enjoy having the odd cheat meal now and again and not beat myself up over it.

My Before BeachBody Pic. See..there are some abs their somewhere :)

One of my biggest goals right now is to incorporate more weight training in to my routine. I would really like to tone myself up a bit, especially my tummy. It is not surprising that after having 3 kids, that my tummy would be a bit on the flabby side. I am so proud that I had been able to carry 3 kiddies and I know that I may not get the 6-pack I had before having them. But I have always took pride in my core fitness. I may not get the wash board abs, but I want to try as best as I can! So I have decided to recently join Team BeachBody as a participant and a health coach. I joined this group for a few reasons: to keep me accountable to my goals and to help others achieve their goals as well. I feel I have a lot of offer through my own experiences losing weight, as well as my background as an Exercise Therapist. I want to help coach those towards their goals, whatever that might be. It could be losing those few extra pounds, getting in shape, or preparing for an event. Sometimes we just all need a little coaching now and again. Even for myself who is highly motivated with my fitness, I could always use encouragement. I have researched this site a few times and I am so excited to get this started, today!

In addition, I have always really wanted to run a marathon but have been too scared to do it. It is not necessarily because of how I will think I will feel during the race, it is more that I am afraid that I will come in last! I think I will sign myself up again for the Rock n'Roll Las Vegas Marathon in November. If I did come in last, at least I am in another country and nobody knows me (LOL)!

If you want to join me on my BeachBody Team and we can support each other together towards our fitness and wellness goals, please visit my team page!

The Winter Blues In April!!!! #sweatpink #fitfluential #girlsgonesporty

noreply@blogger.com (Roz Jutras) — Tue, 23 Apr 2013 14:00:00 +0000

Obstacles are those frightful things you see when you take your eyes off your goal.

~Henry Ford

Just started raining on my run :(

I usually find myself to be a very positive person, but this much snow and cold weather in April is way too much!!! I have been so down on myself this season for not getting the miles I want to run each week. But with the brutal weather outside...I just don't feel motivated to get out! I finally had the ambition to go out for a run last Saturday, since I hadn't gotten one in all last week. Then, of course, when I finally decided to head out the door it started to rain and snow. I felt like screaming, "SCREW YOU, SNOW"! However, I will say that it was the best ran I had had in weeks. Even though my iPod that was recording my pace died part way through, I think I did pretty well. Probably because I was so mad that it took my mind off my actual run.

Overlooking the river bank

The best part of the run was coming home to warm meal. Then I took a hot bath and relaxed in bed for about 30 mins. As a mom, this was the best mommy time I had had all week as well. I am so fortunate to have such a supportive husband because I really needed this time today!

Mashed Cauliflower, Steamed Carrots & Oven Roasted Chicken

ONLY 12 DAYS TO REGISTER FOR SASKATOON MOMS IN MOTION FITNESS TEAM & SUPER MOM BOOT CAMP

Remembering What Is Important #fitfluential #sweatpink #yxe #saskatoon

noreply@blogger.com (Roz Jutras) — Thu, 18 Apr 2013 03:04:00 +0000

"We can only be said to be alive in those moments when our hearts are conscious of our treasures."

~Thornton Wilder

LOL! I picked the wrong mitts before setting off for my run. I think my daughter would enjoy this!

This past Monday was one of those typical Manic Mondays!. The regular morning chaos ensues when getting three kids out of bed, making breakfasts, packing lunches, drop-offs...there is barely any time to think!! No matter how much I adore my family, there are times when I remember how simple life was before children. Then, of course, I hear of the tragedy at the Boston Marathon and it brings back perspective and the things that you treasure the most. Especially when the tragedy includes children, it makes me want to grab all of my little ones, hold them tight, and tell them several times how much I love them.
I know on this day, I found it so hard to get motivated to go out for a run. In my city, the cold and snow is staying strong and it is hard to want to get my butt outside to exercise. As I was slowly dragging my butt out the door from my office to head out for my workout, I noticed that I had accidentally grabbed my daughter's mitts. I know how frustrated I get at times and wish life could slow just down. These mittens brought a huge smile to my face and warmth in my heart. When I am hanging on in my life by thread, I remember that I wouldn't have it any other way. Even though time get tough, I know how lucky I am to have a great family!
Another lift to my spirits was making my favourite, super easy meal fave - Spaghetti Squash with Meat Sauce. If some of you are nervous about eating spaghetti squash - DON'T! This is one of the healthiest meals you will ever eat and it is simple to make!

Ingredients:

1 Spaghetti Squash
1 lb. Organic Ground Beef
2 Jars of Organic Primavera Tomato Sauce (I bought one that has little sugar and sodium)

Directions:

Cook Spaghetti Squash at 400 degress for 1 hour. Be sure to poke several times with a fork and move around half way through to cook evenly.
Brown ground beef. Add tomato sauce and cook on low heat until desired temperature.
When Spaghetti Squash is finished, let it cool for 10 minutes.
Cut off the top of the squash, then cut it half. Scrape out the pulp and seeds in the middle.
With a fork, pick away at the strands and put into a pasta dish
Add meat sauce and enjoy!

GET READY TO SWEAT IN 17 DAYS!!

Empowering Moms Through Fitness! #saskatoon #yxe #sweatpink #fitfluential

noreply@blogger.com (Roz Jutras) — Sun, 14 Apr 2013 13:00:00 +0000

When you are a mother, you are never really alone in your thoughts. A mother always has to think twice, once for herself and once for her child. ~Sophia Loren, Women and Beauty

It is April 13 and I am running in the snow!!

When I became a mother, I never realized it would affect my life in so many ways. It redefined who I am and how I perceive life. Before I only had to think of myself and husband. Now with three children,, I can hardly find time to think or take care of myself. Everyday is chaos and I find myself hanging on by a small thread.

However, I realize now how important it is to take care of yourself in order to be an attentive and loving mother and wife. Fitness, eating healthy, and good sleep, keeps me in a good mental state. There are times when I can't always find this balance since every day can be unpredictable, and trying at times. But when I am healthy I feel that I can handle all those challenges that come with motherhood.

5K Training Team

That is why I am such a great supporter of the Moms In Motion philosophy. The mission to help mothers take time for themselves through fitness. As mothers, we need to share our joys and struggles of motherhood to realize that we are not alone in our thoughts and feelings. And pursuing this while exercising makes a lot of sense. There is nothing I miss more in off season then getting up early on Saturday morning and meeting my mom's group near a local coffee shop close to the river. We walk/run, laugh, share, cry...you name it! I feel fulfilled in helping provide this service for moms in my community. It has helped me feel acceptable in the ways I mother my children and am a wife to my husband!

Paleo Meal Of The Day

Ingredients:

1 head of Cauliflower, chopped
1 Red Pepper, diced
1 Yellow Pepper, diced
1 Large Zuchinni, cut into quarters
1 Onion, chopped
1 Avocado, diced
Juice of 1-2 Limes
Minced Garlic, 2 cloves
Mango Curry spice, 3 tsps.
Bag of Shrimp, almost thawed

Steam cauliflower. Once they are soft, mash.
Place all ingredients except for shrimp and avocado in a wok pan. Bake until vegetables are almost tender - 8 to 10 minutes.
Add shrimp and cook for another 5 minutes.
Place the shrimp stir-fry and avocado over the cauliflower.
Enjoy!

Walk/Run Teams and Boot Camps Teams Starting In May

Finding Balance With A New Pace Of Life! #sweatpink #fitfluential #runchat

noreply@blogger.com (Roz Jutras) — Sat, 30 Mar 2013 13:34:00 +0000

All changes, even the most longed for, have their melancholy; for what we leave behind us is a part of ourselves; we must die to one life before we can enter another. ~Anatole France

With the change of a new job these past weeks, I have definitely felt a sense of redefining who I am. After almost 7 years of defining myself as a stay-at-home, to now be a working mom, brings a whole new meaning to my life (I know it's cheesy, but it is true). I feel like I have left a chapter of my life behind which as brought sense of loss. A new life of working full-time while finding balance with my family and taking care of myself has been very challenging. There have been many moments of fears and doubts. I know everything will take some time to figure out. I guess I feel like I have to prove to everyone that I can indeed do it all. But I am becoming aware that is impossible, no matter how hard I try to make it happen.

Relaxing with my chai latte in my favourite room.

Through all this busy transition, I realize how I have neglected myself emotionally and spiritually. I used to take a lot of pride in myself for this, but have been very disconnected in mind and body. Without knowing where to turn for help, I recently sought the assistance of a therapist from Sephira Healing. She focuses on women's health through massage, lymphatic drainage and energy balancing. She had provided a "breath of fresh air" into my life again! My most recent appointment was very enlightening and inspiring. She revealed to me that the reason I have felt so disconnected with my body is because I don't trust my body. I absolutely agreed with her! Since my health had become so poor 18 months ago, that I am so anxious about how I eat. I never fully realized how traumatic the experience was for me and how I am dealing with it all. I am so motivated again to start healing my spirit.

Good Friday Morning Run

This new transition has also inspired me to get back to fitness! I am so excited to start teaching fitness classes again, as well as enter a half-marathon coming up this spring. This new journey has opened so many possibilities for me. I want to strive to better myself as women, wife, and mother. Nothing seems more empowering then doing all the things in your life that you were meant to do!

SASKATOON MOMS IN MOTION TRAINING TEAM

Walk/Run and Boot Camp Teams

The Work-Family-Training Balance Roller Coaster #sweatpink #girlgonesporty #momsrunning

noreply@blogger.com (Mom, Fitness and Hormones) — Mon, 28 Jan 2013 19:07:00 +0000

I have fallen victim to the overwhelming busyness of life with family, work and training these past few weeks!! It feels like you never stop moving in a world of utter chaos, not to mention clutter chaos (my house is an absolute mess)!! I sometimes get wrapped up in the fact I am never, ever doing enough or giving enough time that all goes on in my life. With three kids, I feel that I can never give them all the attention they deserve. In regards to my fitness training, I always want to find more time and energy get to the gym more often but it never seems to be the reality. My business has been getting increasingly busy which has been great, but I also can never finish what needs to be done in time (working from home with kids is not an easy take sometimes).
My solution this weekend was to just take a break from things. On Saturday, I slept in then had a nice warm bath. I then when to Starbucks and bought a Chai Latte, came back home to read a book. And then, I went back to nap until supper. Of course, I'll have to thank my husband for this for letting have some time for myself. I also decided to take the weekend off of working out and as well as business.
I never expected as a mother that finding time to take care of myself was so difficult. And, it is not just having time to yourself, but having time for all responsibilities that comes with a family. I think that has been the biggest challenge as a mother is to accept that this is the way my life is. A life where I am struggling to find balance in all areas.
Although, it has all taught me a very important lesson in becoming flexible and prioritize what things are important. It also means setting out times during the day to give attention to everything. Then what doesn't get done that day can get done tomorrow and making realistic goals. Here are a few things I do to keep my life manageable:

Pre-plan my fitness routine for the week.
Meal plan every week (take into account busy evenings and prepare meals to freeze for the week).
Prioritize business to-do lists and tackle those that are the most important for the day.
Set aside time for family. This includes turning off all electronics and cell phones.
Take time for me during the week. As a mother, all I need is time during the day to have hot soak in the bath or reading my favourite book. A chance for me to relax!

There is no question that life will not slow down for a long time in our family! I need to enjoy this time and not feel stressed that my week doesn't go ahead as planned. I am doing the very best I can, but most importantly, striving to be the best person for my family!

Cheers to your week!

Eat Clean Giveaway - The Chicken Broth Difference! #sweatpink #fitfluential #fitfluential #epicure #paleo

noreply@blogger.com (Mom, Fitness and Hormones) — Tue, 08 Jan 2013 17:21:00 +0000

Do you think all chicken broths, bouillon, stocks are created equal? Until I ordered my first Epicure Selections Chicken Bouillon, I thought there wouldn't be a significant difference in nutrient content or taste. Until I compared it to the conventional broths at the grocery store, I was shocked at the difference in sodium content!!

Did you know that most broths from the carton at the grocery store has, on average, over 800mg of sodium per cup?? Epicure's Chicken Bouillon has only 100mg per cup!! That is a huge difference! All of Epicure's bouillons, including Beef and Vegetable, are wheat and gluten free. This is great news for Celiacs!
A great health benefit of using Epicure products is that they are pure spice blends, no added MSGs, trans fat or preservatives. In the Chicken Broth, there are 9 spices that will add a flavourful herbs to your soups, rice, etc. It so much better than the brand above which contains other items such as canola oil and syrups that you may not necessarily want if you are eating a clean diet.

So have I convinced you to the make the switch? Would you like to get Epicure's Chicken Bouillon for FREE?? Enter our giveaway below to enter our random draw!
Contest only available in Canada

Enter your email and state what is your favourite recipe that includes chicken broth.
Join my FACEBOOK page to complete your entry.
I will be choosing the winner tomorrow, Jan 9th via random.org in the the order that entries were received.

Today's Eat Clean Tip: Get Healthy Carbs From Fruits and Veggies #sweatpink #girlgonesporty #mompowerteam

noreply@blogger.com (Mom, Fitness and Hormones) — Mon, 07 Jan 2013 19:47:00 +0000

It seems that the' low-carb' or 'no-carb' diet trend is still on the rage! It really frustrates me to hear these diet companies promote that carbohydrates are causing weight issues and health problems. They claim that if you decrease or eliminate carbs all together, you will see positive results with weight loss. The truth is that this is a bit misleading.
For instance, we all need carbohydrates to survive! Carbohydrates are composed of glucose molecules which is needed for many of our bodily systems from the liver to the brain. If we consume no carbohydrates our body, will probably not function probably and ill health will result.
In addition, people associate the word "carb" as mainly breads, cookies, pastas, etc. Another point to remember is that fruits and vegetables are composed of carbohydrates as well.

1/2 cup Carrots - 7.3g carbs (5.7 cooked)
Medium Onion - 11.6g carbs
Baked Potatoe - 14.7g carbs
Apple - 10.5g carbs
Mango - 9.5g carbs
Orange - 8.5g carbs

Reference For Carbohydrate Values:

http://www.weightlossforall.com/carbohydrates-fruit.htm
http://www.realfoodnutrients.com/Diabetes/Carbs/Vegetables.htm

So looking at these values, fruits and vegetables do have carbs as well. However, they are relatively lower in the value compared to many grains, and they have a great deal more fibre. Fibre is crucial when consuming sugars. It slows the digestion time and absorption and prevents quick spikes of glucose levels in the body. Another benefit is that many fruits and vegetables are nutrient dense with vitamins, minerals and antioxidants as compared to grains.
So my point is that the you can go relatively low-carb with eating many fruits and vegetables, but these are also great choices in terms of their nutrient content and fibre. It is vital to eat fruits as a whole along with the fibre as compared to having fruit juice which can have up to 30 g of sugar per cup (with no fibre).
Everything is good in moderation. It is important to enxure that you are getting the right variety of food in your diet. The one thing these 'low-carb' diets have going for them is that they promote eating a lot more fruits and vegetables and replacing a lot of our snack foods with these. But you can't call it a 'no-carb' diet because there can be no such thing. So go ahead and eat a carrot!
On the same note, today I decided to try a new protein bar recipe! And, there are no grains! It is called Almond Butter Pumpkin Brownies (doesn't that sound delectable). I got the recipe from This Primal Life blog, and made a few of my own adjustments. I added some walnuts and chocolate chips for a crunchier texture as well as Vega protein powder! I also needed to add Epicure Selection's pumpkin spice to the mix!

Ingredients:
1 cup almond butter
¾ cup mashed pumpkin or other squash, canned or steamed
1 egg
1/3 cup honey
1 tsp baking soda
1/4 cup chopped walnuts
1/4 cup chocolate chips (vegan)
2 scoops Vega Natural Flavour protein powder.
1/2 tsp. Epicure Selections Pumpkin Spice

Combine all ingredients in a bowl. Mix well. Pour into a greased 8 x 8 in pan. Bake at 350 degrees for 25 minutes or until a toothpick inserted comes out clean. Serves 8.

Would like to join my Eat Clean In 2013 Group and receive more of the recipes like above?

Next group starts January 15th

https://www.facebook.com/events/420407208023800/

Only Available In Canada!