Friday, August 31, 2012

Gluten Free Friday & Thoughts

This summer was definitely a physical boost and a mental break. It's nice to be back in an environment of learning and thought-provoking discussions.





Today, a particular statement in a lecture caught my eye;

"Optimal health is unique to the individual. Realistic fulfillment of their potential implies individual responsibility of health; the doctor is a facilitator through cooperation by patient through education and compliance of health programs." (Gleberzon Lecture Notes Aug 31 2012)

This put into a simple concise statement my personal philosophy for myself as a trainer, and for the future when I am a chiropractor. Substitute the word doctor for any health care profession, really - nutritionist, strength coach, athletic therapist etc. etc. It's all about presenting the correct program to someone who feels that they can buy in to a realistic goal to improve their current health status.

I don't believe there is one be all and end all fitness or nutrition system. I don't knock other ways of staying healthy and fit (unless safety or lack of education is an issue).

Everyone's current status of health, and perception of what is healthy is different. The sophistication of their nutrition and exercise program is tailored to that status and to that perception, and using baby steps is the only true way to continue to make progress on the infinite continuum that is health.

I.E. moderate understanding of health will view swapping fries for a caesar salad as healthy. A more advanced understanding will think of the bacon,croutons and high-fat dressing of the same caesar salad, and opt for a garden salad with dressing on the side - or may opt not to order fast food at all!

It is because of the uniqueness of the individual that I write my blogs with a lifestyle approach, backed by research.

But not everything CAN be backed by research - it has to be tried out first. In fact, does not all research start out as an idea? If we didn't implement ideas that stimulated research... the health care profession would come to a standstill!

Hence, why I do the work. I have an idea, I research, this stimulates more ideas, I might try something new, research more and then I present to you the information. You make the decision as to whether to cooperate with a certain type of training, or type of nutrition program. The choice is ALWAYS yours.

Gluten Free Minestrone Soup!

Inspired by fall, lack of time and a love for fresh veggies.



4 Tbsp olive oil
1 large carrot, peeled and diced
2 stalks celery, diced
1 large onion, diced
4 cloves garlic, minced
2 cups gluten-free, low sodium chicken broth
3 cups gluten-free, low sodium vegetable broth
2 zucchinis, diced
3/4 cup small shell gluten-free pasta (I used brown rice pasta)
1 cup fresh spinach
1 can white kidney beans, drained
1 can red kidney beans, drained
1 tsp oregano
1 tsp basil
1 tsp cayenne pepper
1 tsp salt
1 can diced tomatoes
1/2 tsp pepper
1/2 tsp thyme
2 tsp Italian seasoning

Directions
1. Saute the garlic, celery, onion and carrot in the olive oil over medium high heat until tender (5 minutes)
2. Add broth to a pot, bring to a boil and add the rest of the spices & veggies
3. Reduce heat, let cook for 30-45 minutes, or until all vegetables are tender
4. Bring water to boil and add pasta, strain when tender and add to minestrone

I like to let the minsterone soup cool, put it in the fridge and eat several hours or even a day later as when the flavours mix, it tastes even better!



Thursday, August 30, 2012

Thirsty Thursday - Easy Shake!

Hey Everyone!

Back in school, moving to my new condo on Friday and building a new website. I am busier than normal! Needless to say, I am thankful for the quick shake I can make in the morning, and feel good about my nutrition during the day as I pack a second one (as well as snacks like cottage cheese and salads).

One of the quickest and most delicious shakes I make only requires one extra ingredient in addition the Vi-Shake mix, ice cubes and water.... and that's yogurt!



Now, I personally don't have a problem with the artificial sweetener found in Source Yogurt. I like that it's low cal, low fat and full-flavour!



The shake becomes super creamy, almost milkshake like, blends so well and is delish!

Another option, is of course, greek yogurt.



Greek yogurt is higher in protein & may be easier to digest for some people as it has less lactose. A note that it will make the overall caloric content of the shake higher. Just a warning if weight loss is a health goal of yours!



Definitely an easy favourite of mine!

By the way, have you planned your September Workout Program? Get your Fitness Calendar here: http://myemail.constantcontact.com/September-Fitness-Calendar--Print-yours-.html?soid=1110781344794&aid=7Kc11gKcwGQ (have to copy and paste link, click 'calendar') and join the 30-DAY CHALLENGE!

Friday, August 24, 2012

Gluten Free Friday - Sneaky Meal!

I want to say TGIF to you and you and you!

Friday for me is always an unwind kind of night - I never make big plans because I am usually exhausted from the week, and want to be fresh & alert at the Chiropractic Clinic on Saturday mornings. That being said, I do like to entertain, and get the most use out of my BBQ and back deck before the cooler weather comes.

I went golfing on Wednesday and there were WAY TOO MANY LEAVES on the ground, and not on the tree, being green and leafy, like they belong.



Today's Gluten Free Recipe is sneaky... ! Whenever I entertain I mask gluten-free, health food as comfort, yummy BBQ food.... gotcha friends! I'm in charge in MY kitchen!

It's simple; chicken burgers on a gluten free bun, sweet potatoe fries and a summer salad!

1. BBQ the chicken
- I like to add Mrs. Dash Spices

2. Gluten free buns
- They are as simple as a trip to a regular grocery store! For myself, I do an openfaced chicken burger.

3. Sweet Potato Fries
- the best of the best!

3-4 Sweet Potatoes, washed, skinned and sliced into wedges
- toss with a bit of olive oil
- spice with Mrs. Dash, Sea Salt, Pepper and a pinch of sugar to help with carmelization.
- If you're feeling especially spicy you could add some chipotle powder!
- Bake at 450, for about 14-18 minutes, checking at 8 minutes to toss the fries around.



4. Salad
My Fave summer salad is:
- spinach, fresh strawberries, goat cheese, toasted pecans & greek feta dressing!



And there you have it. Trick your friends into eating healthy :)



Thursday, August 23, 2012

Thirsty Thursday - Matcha Maker!

Thursday - I can feel the weekend upon us! Unfortunately, it is my official last weekend of Summer as I start back at CMCC on Monday.

Bittersweet.

I am ready to become a sponge and absorb as much new info as I can, and continue to work towards my chiropractic career.... but I can honestly say that Summer 2012 was my best ever in terms of training, time spent with friends and family, relaxing and exploring Europe!



I am excited to add the 8pm Boot Camp class into the regular schedule! Please be sure to check www.acaintraining.com regularly for any changes.



THIRSTY THURSDAY!
This shake comes to me from Teri and includes the unique ingredident: matcha powder.

1/2 cup vanilla yogurt
1/2 cup blueberries
1/2 cup skim/almond milk
1tsp matcha powder
2scoops Vi-Shape Protein Powder




Amongst its many benefits, matcha...
•Is packed with antioxidantsincluding the powerful EGCg
•Boosts metabolism and burns calories
•Detoxifies effectively and naturally
•Calms and relaxes
•Enhances mood and aids in concentration
•Provides vitamin C, selenium, chromium, zinc and magnesium
•Fights against viruses and bacteria
•Is rich in fiber
•Lowers cholesterol and blood sugar
•Does not raise insulin levels


(source: http://www.matchasource.com/matcha-tea-health-benefits-s/14.htm)

Monday, August 20, 2012

Mini Challenge #2 and TOUGH MUDDER reflection

Happy Monday to EVERY muscle fiber in my body. I think each muscle group is competing for who can be more sore after completing the tough mudder. Not going to use it as an excuse though, workout is done for the day - just some cardio and hot yoga to come!

My Hot Yoga Mini Challenge is over and here's what I figured out about myself....

- shutting off my brain requires more conscious effort than thinking does
- I am a sucker for trying new things (already have mini challenges 3,4 & 5 planned)
- I will keep up the hot yoga for the next 30 days.... because I got suckered into buying a 30 day pass! lol
- I like the 60 minute classes as opposed to the 75-90 minutes classes
- doing a heavy lift or a run before yoga makes me much more relaxed when I am in the class.

Weekend was packed full of athletic events & fun with friends!

Friday I went down to the CanFit conference - my chiropractor Dr. Adam Wade of Chiropractic on Main was nice enough to give me a ticket to the expo, so I wandered around and looked at all the new fitness products on the market. Let me tell you, once I am no longer on a student budget.... fitness equipment shopping might become more fun than grocery shopping for me!

Saturday was the TOUGH MUDDER!!!! I can't say enough good things about this event! I'll admit, I was nervous at first.... I wasn't sure how to prep for a "race" like this, a 16km uphill-both-ways course with 19 obstacles that challenged you physically, and also mentally in overcoming certain fears. What allowed me to relax and really just enjoy the day was looking at it as a challenge, and not a race. A challenge it certainly was! I had a great time with our team "Depth Training."



For anyone thinking about doing it next year - DO IT!!
Training should include a good endurance program as the hills are absolute monsters. The obstacles actually felt more like a break when you got to them after running/walking/crawling up the mountain :)


Mid event with more mud to come !

Saturday night was time to see my girls downtown! My legs were furious with me for choosing dancing over relaxing, but my attitude this summer has been "say yes to everything fun" and seeing my friends is a very fun time :)



Sunday you could have found me on the patio for breakfast, lunch and dinner, with a light lift mixed in and a boot camp finisher.

Kind of perfect if you ask me!

Friday, August 17, 2012

Gluten-free Friday - Thai Chicken Stir-Fry

Off to the Can-Fit-Pro conference today! Hoping to meet tons of fitness professionals, athletes, colleagues and to learn a ton!

I'm a big fan of food. I'm an even bigger fan of taking a traditionally high-fat, high sodium, take out food that I avoid and making it Alli-friendly! Check out this gluten-free version of Thai Chicken Stir Fry! Make a big batch and keep it in your fridge for an easy dinner on-the-go.


Thai Chicken Stir-Fry

INGREDIENTS
Peanut Sauce (recipe)
3/4 pound boneless skinless chicken breasts
Nonstick cooking spray
1 small onion, thinly sliced
2 tbsp water
1 large red bell pepper, diced
1 cup fresh spinach, torn
2 cups gluten free pasta
3 tbsp mint

Prep:
Bake chicken, cut into strips.
Chop all veggies and fry with a bit of nonstick cooking spray.
Boil pasta until tender.
Add stirfry to pasta, top with peanut sauce!

Peanut Sauce
INGREDIENTS
1/4 cup reduced-fat creamy peanut butter (I used all natural)
1 tbsp brown sugar (optional)
2 tsp dark sesame oil
1/4 tsp paprika
1/4 tsp coconut extract (optional)
1/2 cup fat-free reduced-sodium chicken broth
2 tbsp reduced-sodium soy sauce
3 tbsp lime juice (or fresh lime juice)

1.Stir peanut butter, sugar, sesame oil, paprika and coconut extract, if desired, in small bowl until blended. Add chicken broth, soy sauce and lime juice; stir until smooth




SO YUMMY!!! Enjoy!


Thursday, August 16, 2012

Mini challenge check-in & fitness ramblings....

Hey everyone!

The sun is shining here today after what seemed like 5 days straight of rainy, tempermental weather! When the weather can't make up it's mind, I can never make up my mind about doing an indoor or outdoor workout. Yesterday, I did both... a mix of strength in the gym, outdoor sprints and finished with hot yoga.

My self-imposed hot yoga challenge has been interesting to say the least. Remember when I blogged about having convo's with myself when I run? I am definitely doing something similar in these hot yoga classes.

One of the things that every yoga class seems to emphasize, is setting an 'intention.' My first two classes last Friday and Sunday, I set the intention of "not having any ego," remembering a year ago getting mad at myself that "all of these other people can hold poses and I couldn't! I'm strong, I'm an athlete, why aren't I good at this too?"

My intention was to do what I could do and to NOT BE HARD ON MYSELF! It was my first class in a long time, and when someone comes to one of my boot camp classes without having a fitness background, I always tell them to take it at their own pace. Time for me to take my own advice!

Both classes flew by and because I had already done a heavy lift prior to doing the hot yoga, I felt okay that I spent probably a good 10-15 minutes of this class lying in 'corpse pose' (not even going to try to attempt to spell the yoga language they use).

Monday, I went for the full 75 minute class.
I hated it.
I forgot to set an intention.
Everytime the instructor would say "and now, come back to your intention" I screamed in my head "SHUT UP! I don't have one!"
This class was much harder, and they moved into very advanced poses, so I sat and watched in amazement/wtf at the level of athleticism of some of these athletes.

Yoga is an interesting workout - you really can't judge the level someone is at by looking at their body type the way you might be able to judge if someone can lift a lot of weight or not. People of all shapes, sizes, ages and genders can do some pretty amazing things.

Those were my first three classes on my challenge. I'll post the remainder of my week shortly!

Fitness Ramblings...

Did you know that I love talking about fitness? Here is an excerpt from a convo I had with my friend Carly, and I just loved how she described her health & fitness journey. Carly is doing her own 90 day challenge, and is aspiring to transition from a career that isn't satisfying her passion for fitness, into becoming a fitness instructor. So proud of you!



"It feels so right, just where I am in life and where I want to be. I am totally taking this challenge and I'm going to work the F out of it! I'm soo proud of myself already and I'm having sooo much fun doing what I love and staying focused! Couldn't be happier right now" - Carly D.

Monday, August 13, 2012

Mini Challenge #2

Happy Monday everyone!

Another week to work towards your goals and get better.

I need to always switch things up because I get bored easily, and like to keep busy! This week, my plan is to revert back to my vegetarian diet, and to also incorporate hot yoga into my fitness routine for 7 days straight.

Comparing my regular diet to the week long vegetarian diet I tried out, I find that I felt better when I was not consuming meat and poultry. My energy levels were higher, and I never felt bloated. These past two weeks, energy levels have been lagging and there has been that heavy feeling in my stomach.

Yoga is something that I tend to avoid. I love high intensity cardio, lifting weights and moving quickly through a hard workout. The pace of yoga just isn't my cup of tea. That being said, I know the benefits of stretching, and know that although I incorporate mobility and activation exercises into my workouts, that having someone guide me through stretching will most likely benefit my flexibility, and decrease my muscle soreness. I've done two classes already, and went into each with the intention of not getting frustrated with myself, or with the pace of the class, and just enjoy it for what it is - a hot, sweaty girl on a slippery mat trying out a new type of fitness. I'll keep you posted!


You sure won't find me doing that last pose!

I challenge YOU to try to do something every single day this week!

Nutrition and Fitness tip:

Try one or some of the following:
10 pushups before everyday before you sleep
Running for 10-20 minutes everyday
Eating no sugar for a week
Cutting out any type of "fast food" for a week.
Swapping a protein shake for breakfast for 7 days.


Training song of the week: Shoutout to Carly D. for this one

Friday, August 10, 2012

Gluten Free Friday - Jenna's an amazing cook!

As always... TGIF!

It's a rainy day here, which always really affects my productivity. Every rainy day feels like a movie day! Alas, was up at 5am to train some clients, train myself and put in some work with the online business! Eating my breakfast while working on some documents, I was asked what it tasted like.... I replied with "progress!"

On Wednesday I had an amazing dinner and visit with Janina, and our two friends that we met on our Dominican trip, Marcos and Jenna. Jenna was so cute when inviting us to dinner, concerned about our specific diets and any allergies.... what a great host! She made such a good meal that I have to share all 3 courses with you... and the drinks! I will do so over the next few Gluten-Free Fridays.


Girls in Dominican

For the first course, Thai Mango Salad

Ingredients
1/2 cup coarsely chopped peanuts
2 firm mangoes
1 sweet red pepper
2 carrots , coarsely grated
4 cups torn mixed greens
1/2 cup thinly sliced green onions
2 tbsp coarsely chopped fresh mint

Dressing
1/4 cup vegetable oil
1 tsp grated lime rind
2 tbsp lime juice
1 tbsp soy sauce
2 tsp granulated sugar
1/4 tsp each salt and pepper



This isn't the actual salad. I waited until the end of the night to tell Jenna, "I'm writing a blog about you!" I didn't want to scare her off BEFORE she served the food :) It looked pretty like this and was delish!

Prep

In skillet, toast peanuts over medium heat until fragrant and dark golden, about 8 minutes. Set aside.

Peel, pit and thinly slice mangoes lengthwise. Seed, core and thinly slice red pepper. Set aside.

Dressing: In large bowl, whisk together oil, lime rind and juice, spy sauce, sugar, salt and pepper. Add mangoes, red pepper, carrots, mixed greens, green onions and mint; toss to coat. Serve sprinkled with peanuts.


Source : Canadian Living Magazine: May 2005

Thursday, August 9, 2012

Thirsty Thursday - Cinnaberry

Hey everyone!

I'm on the go today - seems like shortened weeks just mean more to get done in a day! I enjoyed the long weekend, though. From the city, to the cottage, to the gym and just taking my time and not rushing. On Monday I prepped my meals in anticipation of a busy week and not being able to make it home, or have access to a blender. Today, I am mixing my shakes with water and a strawberry flavour packet. However, I had this Vanilla Cinnaberry shake earlier this week and wanted to share! It's a good option, and cinnamon has been shown to have numerous health benefits.

Cinnamon can help to regulate blood glucose making it an excellent choice for diabetics or those with hypoglycemia. For others, it will help regulate energy levels. Furthermore, it aids with reducing LDL cholesterol levels. This will contribute to reducing the risk of cardiovascular disease.

Read more: http://www.care2.com/greenliving/10-surprising-health-benefits-of-cinnamon.html#ixzz234oGjIPJ



Vanilla Cinnaberry Shake

2 Scoops Vi-Shake Mix
3 tsp cinnamon
5 frozen strawberries
8 ounces unsweetened vanilla almond milk.

Have you started your challenge yet!
It`s simple.
Set a health goal. Grab your nutrition kit...
Blend it, drink it and be fit!
www.allicain.bodybyvi.com

Athlete Profile: Selda M.

Name: Selda Mlivic



Job: Accident Benefit Adjuster


Top 3 exercises: Plank, TRX rows, deadlifts


How long have you been exercising
: Since high school. Intensity has varied over the years but I have tried to maintain some form of exercise. In the summer, Bike rides and jogs are a must.

What motivates you to live a healthy active lifestyle?: That dreadful bikini. No, I love how I feel after working out and if exercising and a healthy diet means fighting things like cholesterol and high blood pressure, well that's a bonus!

How do you fit exercise into your schedule?: 6am Bootcamps. I've recently found that working out in the morning works better for me so I'm trying to incorporate that more. My metabolism is high throughout the day and I have more energy. Before, if I had a long day at work it was hard to force myself to actually work out afterwards. Now if I still feel like working out after work, I go to a regular gym and take a spin or pump class.


Describe a typical day for you (with fitness)? Mon & Wed- Spin, Tues: Bootcamp & Spin, Thurs Bootcamp, Zumba and/or Pump class, Sat/Sun- Circuit Class/Spin; it all depends on how I'm feeling and how sore I am from Alli's classes, but every day I have a variety of options so I try to mix it up. I've recently gotten a swimming pass, so I'll throw that into the mix too.


What obstacles do you overcome to stick to a regular fitness routine? It's those days where you feel extremely lazy and tired and say to yourself "I'll just go tomorrow." Those are brutal, but then I'll recall something from Pinterest or come across a posting from Alli that all seem to say stop being lazy, work to get results, nothing happens overnight, which all motivate me to suck it up and go do something.


What changes have you noticed since beginning boot camp? A definite increase in energy, endurance, and strength. I'm nowhere near where I want to be but it's definitely a start.

What would you say to somebody to encourage them to begin a fitness program? You won't regret it. Once you get into a routine, you won't dread it and will actually look forward to exercising especially after you start seeing results and changes in your body- both mentally and physically.


Thanks Selda!

Thursday, August 2, 2012

Thirsty Thursday - Peanut Butter Cup Shake


1 tbsp of this +


8 ounces of this +


2 scoops of this +


this +


Three of these.

Blend and experience...

Gluten Free Friday - Cauliflower Crust BBQ Chicken Pizza

I am a pizza freak!
I try to avoid it because if I have one slice, I have 19. My fam and friends hate me because I always ask them "can I have a bite of yours?!"

Well, friends, stop hatin' because I am arming myself with gluten-free pizza... the crust is made from cauliflower! This idea has been floating around for a while, but I decided today to find a good recipe and make a few pizzas to freeze.

Forget pizza delivery at 2:30am....late night healthy snacks at my house!





Crust




CRUST:
1/2 head (2 cups) cauliflower
1 egg
1 cup shredded mozzarella cheese (or whatever kind... I used cottage cheese for increased protein content)
1tsp dried oregano
1/2tsp dried minced garlic (or fresh garlic)
1/2tsp onion salt

TOPPINGS:
1/2 cup BBQ sauce (or pizza sauce)
1/2 cup finely shredded mozzarella cheese
1 cup chopped chicken breast

Directions:
1. Grate cauliflower and microwave for about 8 minutes. Let cool..

2. Preheat the oven to 450 degrees F. Spray pizza pan with nonstick spray. In a medium bowl, mix the cooled, grated cauliflower with the remaining crust ingredients. Pat the "crust" into the prepared pan. Spray the crust lightly with nonstick spray and bake for 15 minutes (or until golden). Remove the crust from the oven and turn the heat up to broil.

3. Spread sauce on top of the baked crust. Sprinkle cheese and other toppings. Broil pizza 3-4 minutes, or until cheese melted.

Try other topping ideas!

Source: http://www.recipegirl.com/2012/01/16/cauliflower-crust-hawaiian-pizza/

Wednesday, August 1, 2012

5 things the Olympics make me want to do

1. Go to the Olympics.

If I take up a less mainstream sport, like say, fencing and really, really worked hard at it, I feel like I could be decent? I want to go.

2. Be extremely competitive.

Eating contests! Pushups contests! Power walking race! Whatever is it, I'm making it competitive and I'm going to do a full-fledged celly when I win. Boooooya.

3. Meet an Olympian.

Preferably male. Perhaps a beach volleyball player. Swimmers are ok too ;)

4. Be part of a team.

I miss my team sports days. The bond between teammates is unexplainable, and lasts long after you are playing side by side. Below is a pic of Cman and I who were rookies on the Laurier bball team together.... years go by but when we see each other it's still the best time. Rehashing early practises, crazy amounts of suicides and the fun roadies we took as a team will NEVER get old. I definitely would love to become part of a competitive sport again. Maybe rowing?



5. Rep the Red and White!

I love the Canadian camaraderie! Although our medal count could use a boost (don't worry, when I'm a fencer I'll pad the gold medal stats), there's something to be said about the Olympic spirit, and the pride in which the athletes sport their red and white for our nation's viewing pleasure. I get chills!