Monthly Archives: March 2010

Things I Learned in March

Proper posture is essential at all times of the day (are you sitting up straight!?)

You can get lost on roads you’ve driven a million times.

Waffles are the secret to happiness.

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My diet is always going to be a work in progress. My life is always changing, thus so is the way I eat.

The human body is fascinating. Down to our myofibril, aortic valve and lumbar spine.

Eating treats at the office is an excellent idea when they’re homemade molasses cookies. Not a great idea when they’re stale sour suckers.

Too much of a good thing really does exist.

My life is a never-ending mess. I will never have my shit together, so I should at least be content to wade through it.

My social anxiety disorder asserts itself into every area of my life. Just when I think I have a handle on it, a new situation will arise and I hit a wall.

They say parents will love their children no matter what, but a child will always adore their parents right back.

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March Break sucks donkey balls when you’re no longer a student. Especially when you’re university staff working in an empty building.

Combining sweet and savoury is the best way to take a boring meal and make it spectacular.

Sleep is always a challenge, but it’s one I need to tackle every day.

The best meals are often the result of throwing ingredients (like eggs and ham) in a hot pan together to create a scrambled feast.

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Humans thrive on the relationships and interactions they have with others. Never take a person in your life for granted. Enjoy each and every moment spent with them.

Breathe. Don’t stress about things that can’t be fixed right now. Finish those things that can be.

It’s a lot more satisfying to live life on the inside, than thinking I belong on the outside.

 

Question of the Day: What did you learn in March?

ClickClick!

Deb wrote a wonderful post on sleep that you sleep-challengers need to read!

Lori posted a video that perfectly demonstrates how lifting heavy won’t make you bulk up.

I’m taking entries for my Canadian-product giveaway until Thursday at 9pm Atlantic time. Head on over and leave a comment if you haven’t yet!

You like free junk?

Heeeyyyyy. We’re halfway through the week!! [insert giant smiley face here]

First things first. Thank you all for chiming in on my wondering rambles about the grey stuff around egg yolks.

Most of you said it’s caused by a) overcooking, and b) letting them cool too slowly. Culinary student Kristin laid it all out:

Susan,

The reason for the “ring” around your egg yolk is sulfur, a compound that is created when eggs are overcooked. (It also causes that yucky boiled egg smell- it can be avoided!) Either you are overcooking them too long in the water (it needs to be timed!) or you do not cool them immediately in COLD water to stop the cooking, put them in the fridge and they continue cooking in the shell. They do NOT cool that fast in the fridge, it’s the opposite!! I wrote a post on it here:http://kristinsnibbles.wordpress.com/2010/03/21/the-perfect-food

xo
K

Guilty and guilty! I am 100% aware that I overcook my eggs. I usually just bring the pot to a boil, turn it off, then walk away and forget about it. Eventually, I remember I have eggs on the stove and put them in the fridge. I can’t say I will time my eggs for exactly 10 minutes from now on, but I’ll at least refrain from walking away :P

In other news, I actually grabbed a shot of my pre-workout snack this morning.

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I usually eat around 100-200 calories of carbs, sugar and nut butter before hitting the gym every morning. It can’t not eat the second I roll out of bed, but I only have 30 minutes to digest between eating this and hitting “start” button on the cardio machine.

Future roommie Megan (hi Megan!!) asked me if I eat a lot of protein on rest days as well. If anything I eat more because this carby pre-workout snack is taken out of the equation. Our diets are always a work in progress, no?

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P.S. I roll it up. Scientific data shows that food tastes better when rolled.

I hit up the heavy weights again this week after a lighter upper-body day last week. No two workouts are ever the same around these parts! Too much fun fitness stuff to experiment with.

Warmed-up for 25 minutes on the treadmill first. 

Minutes Speed – MPH Incline
0-5 3.5 0.0
5-6 5.5 0.0
6-7 6.0 0.0
7-8 6.5 0.0
8-9 7.0 0.0
9-10 5.5 0.5
10-11 6.0 0.5
11-12 6.5 0.5
12-13 7.0 0.5
13-14 5.5 1.0
14-15 6.0 1.0
15-16 6.5 1.0
16-17 7.0 1.0
17-18 5.5 1.5
18-19 6.0 1.5
19-20 6.5 1.5
20-21 7.0 1.5
21-22 5.5 2.0
22-23 6.0 2.0
23-24 6.5 2.0
24-25 7.0 2.0

This treadmill routine is getting too easy for me!! I used to finish this breathless, and I hopped off feeling fine today. Will do harder next time.

 

Exercise Weight Reps Sets Target
Straight sets:        
Assisted pull-up  70 lbs 4-6 4 Back
Barbell bench press 50 lbs 4-6 4 Chest
Romanian deadlift to row  50 lb barbell 4-6 4 Back
Push-up  bodyweight 3 4 Chest
Dumbbell shoulder press  17.5 lb dumbbells 4-6 4 Shoulders
Alternating sets:        
YTWL  7.5 lb dumbbells 5 each letter 3 Shoulders
Tricep pulldown  30 lbs 8 3 Triceps
Cable bicep curl 20 lbs 8 3 Biceps

Finished off with a sweaty 10 minutes on the stepmill.

I’m really starting to wish I had a spotter for these high-weight days. I originally picked up 20 lb dumbbells for my shoulder presses and almost lost it. It was frightening! My arm wobbled backwards and I barely regained control. I could have really injured myself :(

I arrived at the office shortly after for a wonderful breakfast I had packed away.

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SO filling! Two mini bagels with egg whites, mustard and ham. Meat in the morning fills me up like none other.

Morning snack came late.

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New batch of apple cinnamon protein bars. I still think these are my fave flavour for the homemade bars. Cinnamon and oatmeal is just such a killer combo…

Lunch!

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The return of the pita! It’s been a while! This was was ohsogood with baba ganouj and turkey as the base. Then stuffed silly with all the veggies I had in my fridge.

For my afternoon snack I mixed vanilla cottage cheese with plain yogurt and strawberries.

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My last container of strawberries were quite sweet and flavourful, these are borderline bitter with no flavour. Boo.

I also snacked on some nuts and dried cranberries at 4pm because I am always SO hungry by the time 4pm rolls around. I am ready to gnaw my arm off by the time I bust through the door after work. More tweaking may be needed to fix this issue. A diet is always in a state of progress, never is it perfect!

I am glad I had the extra snack because dinner was worth waiting for!!

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Janetha’s Turkey Goulash

recipe adapted from the eating for life cookbook.

serves 6

ingredients:

  • 20 ounces lean ground turkey breast I used a lb. Is that 20 oz?
  • 1 (14.5 oz) can roasted garlic & onion diced tomatoes
  • 2-3 cloves minced garlic. I used an extra for good luck.
  • 1 yellow squash Used spaghetti squash as extra filler
  • 1 red bell pepper
  • 1 zucchini Again, I added another for good luck
  • 1 red onion Used half a gigantic one
  • 1 (10 oz) can tomato sauce Used garlic & herb flavour
  • 2 TB fresh basil 2 tsp dried basil. Boo.
  • egg white noodles
  • added mushrooms, lots of them

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I usually don’t like noodles because I find they’re too squishy, heavy and tasteless. But I love these Catelli Healthy Harvest whole wheat yolk free noodles!

I had only half a serving tonight, which was one heaping cup of cooked pasta, and still got 4g of fibre for 155 calories.

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Thumbs up JB!!! My tummy is thanking you right now :)

 

In case you missed it, I’m giving away free shizz because the people who read this blog rock my socks, and everyone needs a little blueberry syrup in their life. 

As a small disclaimer, don’t expect to see a lot of giveaways on this blog. I’ve sort of made an unofficial decision to turn down company offers unless they really line up with my area of interest, or I think they could be of real benefit. I really don’t want to give junk away just because I can. And I don’t want to feature junk on here just because I get it for free. I’m aware that I may not get as many readers because of this, but I hope that I can instead draw people in through quality content :) Blame my old journalism professors, they instilled some sort of lame set of beliefs in me :P

 

Question of the Day: Giveaways, yay or nay? Some turn me off by how obvious of a plug they are, but some are a fun way to share interesting products with people :)

Goals and a Giveaway!!!

Woooonderful suggestions on my Strength Training at Home post. A lot of extra pieces of equipment like bosu balls, jump ropes and medicine balls were suggested. Be sure to read the comments if it’s something that interests you :)

So I started my day after a solid 7.5 hours sleep and took off for a spin class. I thought I’d kill it today after a whole weekend off exercise (goofing around in personal training class doesn’t count). Usually after two whole days off, my body is mega energized. But today notsomuch. Albeit, I’m very worn out after two weekends in a row of “work,” but I think it was actually a nutrition thing. I just could not push that high intensity like I normally can, and I felt a little dizzy once I hopped off the bike.

Looking back, I was very protein heavy in my eating over the weekend, and I think I was lacking in sufficient carbs to draw from this morning. Ever since I increased my fat intake, my protein has naturally increased while my carbs have gone down, often being my smallest percentage of macronutrients. Not good for someone who is as active as me! What a delicate balancing act it all is ;)

Anyways, I raced to the office this morning to gobble down my breakfast and refuel.

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Two boiled eggs and a marshmallow protein bar.

I have a vague memory of my old roommie (hi Meghan!) telling me the cause of grey yolks in boiled eggs…

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I think it happens when you put them in the fridge right after boiling and they cool too quickly. Is this true? Am I making it up?

In other news, the geranium in my office is thriving.

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I can’t take credit this, it’s all because the cleaning lady waters it regularly. But hey, at least it didn’t wilt in my presence like most plants. It’s very pretty, makes for a more lovely work environment :)

Mini bagles > regular bagels.

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Why would you want to eat one bagel when you can have TWO?? Topped with laughing cow cheese and veggie ham slices. Paired with a melt-in-your-mouth mango.

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It’s been forever since I had mango!! It was amazing.

This afternoon I broke down and had a molasses cookie that someone brought to work. I am so glad I caved and ate it!! Molasses cookies are one of my favourites, and it was hands down one of the best I ever had. Totally worth the unplanned splurge. Sometimes giving in to the office treats is worth it ;)

I was met with a bare fridge when I came home, so I ended up with another three ingredient dinner. 

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  1. roasted butternut squash
  2. baked chicken breast
  3. bacon peanut butter

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Not gonna lie. It was awesome. And crazy filling.

I’d like to say that’s why I had a small evening snack, but let’s face it, there was a lot of snacking in between!

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A new-to-me product: President’s Choice vanilla cottage cheese. Of course, I had to spice it up with some cinnamon and raisins.

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Yum!! This little container has 110 calories ,12g protein and 3g fibre (with added inulin). Not too shabby!

 

It’s Monday! Time for…

Final Monthly Goal Check-In for March

1. Work on getting my car sold and apartment subletted. Um, so yeah. The guy who was supposed to sublet my apartment backed out last week! The day after he signed the agreement and gave me a deposit. I’m keeping the deposit, but it means I have to find someone else. Giant BOO.

2. Apply for a bazilion jobs in Toronto. I started sending out unsolicited resumes today to fitness companies saying they need me as a content writer/editor for their website. Why not, right? ;)

3. Take more initiative at work so I can finish my contract knowing I made a mark. I knocked off a bunch of recruiting publications at the university I work at. SO nice to see my work put into hard print. I was also sorta offered a job to work as a recruiter in admissions. But that’s not my bag. I’m not perky enough.

4. Learn as much as I can about personal training. Finished personal training classes!!!

!!!!!

I also skipped lunches last week to study. Working hard on cramming that poor brain of mine.

5. Run outdoors again. Fail. Rightfully so. The weather last week sucked. Woke up to snow every morning, cold, windy, rainy, wet. Miserable.

 

On top of my monthly goals, I set a weekly goal to get more sleep. I did alright on this. I failed on one day, but got a solid 7.5 hours all the other nights. I actually had my lights out by 9:45 every night before my 5:30 alarm. Much better that the 10:30-11 I was doing before. This is 100% something I’m going to keep up. It’s all about resetting my thinking to seeing 9:45 as my lights-out time instead.

I also challenged all of you to do the same thing. In order to motivate y’all to tuck in early, I promised a gift for those of you that participated. Well I’m following through on that promise! Here’s what’s up for grabs:

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  • Mountain Maples blueberry syrup
  • 100% pure honey
  • The Simply Bar in Peanut Butter Chocolate, Cocoa Coffee, and Lemon Coconut flavour.
  • Taste of Nature bar in Quebec Cranberry Carnival flavour
  • Greens + “Hip to be Healthy” square

All Canadian goods, the syrup and honey being from right here in New Brunswick. The syrup is actually from my hometown of Riverview, NB!

So, I told those of you participating to keep track of your hours slept so I could see you at least tried. Well, I’m also an awful liar, because this giveaway is open to everyone, everywhere!!

That’s right, sleep or no sleep, blog or no-blog. All you have to do is leave a comment with your name and e-mail address. That’s it!! I’ll pick a random winner on Thursday, April 1, 9pm Atlantic Time. Consider it an April Fool’s gift of sorts – or a present from the Easter Bunny!

Aaaaand go!

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