Category Archives: healthy living

Foodie Friday

Hi everyone! I hope you had a great mini work week. I think it was nice to ease back into work after my 11 days off, Now to tackle a full 5 day work week next week…

This weekend we have very little plans, a hockey game tonight, a Costco trip, some organizing around the house, Chad needs a haircut, so it will be fairly low-key.

I am trying really hard to get back top regular, non-holiday eating habits but it is tough. My main way I do this is by my meal planning. Though it is not as strict as it used to be, for the most part I know my breakfast, lunch and supper each day. Helps to keep a balance, and makes me more likely not to turn to less healthy options.

Saying that here is the meal plan for the upcoming week:

Saturday – Kung Pao Chicken and Quinoa – Quinoa Revolution cookbook – Yes this was from last week but never got made, attempt #2

Sunday – Sweet Potato, Black Bean an Red Pepper Burritos

Monday – Autumn Salmon Salad – Iowa Girl Eats

Tuesday – Grilled cheese with tomato and avocado and roasted red pepper soup

Wednesday – Perogies and Triple Berry Kale Salad – salad How Sweet It Is

ThursdaySouptacular Soup

Friday – Pizza and salad

Last night we finally got to watch the documentary happy, it was excellent. A couple things I learned from it:

1- Our happiness is 50% determined by our genetics… I had NO idea. Did you?! The other 50% is made up of 10% circumstances (social status, income, looks etc) and 40% our daily intentions – things we do daily.

2- A lot of your happiness is determined by how quickly you bounce back from adversity. Knowing you can be as happy if not happier after facing adversity. In fact, many people have shown to find a new appreciation for life after facing adversity and come out happier in the end. It just takes awhile to see it.

I learned much more but watch it for yourself, I won’t ruin it all 🙂 This morning my friend emailed me this article titled “9 Daily Habits That Will Make You Happier”, after reading it I had to share it with everyone and thought that just maybe we should each try and do one of these things daily this year. To make not only ourselves happier, but others as well. A win-win situation 🙂

Enjoy your Friday!


Where I’m At

I wanted to update everyone on a few things, mainly being exercising and eating habits. So the past few years I really was careful as to what I ate and worked out fairly intensely 5-6 days a week. It was exhausting just trying to live my life while not missing a workout, and counting calories of most things that went into my mouth. It was no way to live and it lead to other problems.

After a 4 month hiatus on my working out, besides yoga and walking and consuming as much as I want and what I want I have gained weight. But it was needed and my body is happily back to normal now and I could not be more happy. Though at 5’1” a extra 8-10lbs does feel like a lot I know I will get used to it.

The hardest part was not gaining weight, it was not feeling healthy and active. Now that things are back to normal I have decided to start a regular work out routine again. It is nothing too crazy but something to start with, and to help me feel better in general. Since I can be OCD I will be very careful to not overdo it 😉

Here is the plan right now: 3 days a week at the gym, which will be 30 minutes of running and 30 minutes of upper, lower and core exercises – different each day we are there. And yes running! I could not be happier. Right now I am at 5 minutes of walking, 10 minutes of running x 2 for the 30 minutes. I am slowly working my body up to the full 30 minutes. I could probably just bit the bullet and run the full 30 minutes now but that is not the point. I already signed up for one 10km race in May and hope to run a few next summer so come March once the weather is better I will start increasing my distance and run outside.

With my eating I just need to clean it up, and after the holidays that should be a lot easier. Myself and Becky are in talks about a detox for January so stay tuned there. It is quite simple more whole, clean foods and less processed junk. But not forgetting about protein, lots of healthy fats and keeping my calories up.

With all of this my aim is not to loose weight, like I said its to feel better. I have been getting more aches, pains and headaches lately all which comes down to poor eating habits and stress, so with healthier eating and exercising I think I can eliminate those aches and pains.

Speaking of aches and pains I have a few today…but from DOMS! Ouch. I am one sore unit. Today after work I did this workout in my basement and could not do a couple of the moves since I was sore from my lower body workout the other day.

Home Workout

Repeat this circuit 3 times:

15 lunges (each leg)

15 deadlifts –

15 shoulder raises –

12 tricep dips (off bench – body weight)

20 bicep curls –

15 chest flys (on bench or ball)

15 squats

15 hamstring curls with ball

30 crunches on ball

20 side ab row with 5lb weight

I fully expect barely being able to move tomorrow 😉

For supper we teamed up and made Grapefruit and Chicken Peanut Satay from Iowa Girl Eats. Such a easy and delicious supper. I cooked quinoa to go with it and steamed asparagus to get in our veggies!


A (old) photo from a much sunnier Spring day! I miss sunny suppers already… I think this might be a long winter.

I cannot believe Christmas is only a week away! I am happy that all my presents are wrapped and all we really have to do is buy groceries Saturday….at Costco which might be a tad crazy.


Any home workouts to share with me today?

My 28th Birthday

Today is my 28th birthday. I have always loved birthdays. This year is no different. But I also wanted to take some time to reflect back…

I remember ten years ago like it was yesterday. Ten years ago I turned 18, became an adult and did what most people do, went out and had TONS of fun. A day I will never forget (thank you to my friend Leslie to helping with this!). But probably a day I will never forget and is even more important than my 18th birthday, the day after (September 13th). This is because that night I met a very special boy, and while I had no clue at the time 8 years later I married that boy.

Five years ago I had just finished University and was fully immersed in a new adult life, we had bought our second home back in Red Deer and were both working full-time. While I did not stay at that job for a long time, it forever changed my life as well, I met some of my best friends to this day at that job.

One year ago, we had just returned from a awesome ten day road trip down the west coast, where we ran the Disneyland Half Marathon, and we were getting ready to run another half in a couple weeks. Running was a big part of my life. I ran a lot and loved it. It was my stress relief and my down time – as crazy as that sounds it was true. I thought running and working out 5-6 days a week, being very careful of everything I ate was healthy. But there is way more to being healthy…

Today I sit here with a completely different definition of healthy. I have not ran in almost 2 months, I no longer workout hard 5-6 days a week, I no longer pass up that cookie because I had one yesterday. Instead I listen to my body, I go to yoga, go for lots of walks, eat plenty of veggies and fruit, drink lots of water and eat cookies and ice cream when I want them. Healthy is about feeling good inside and out, it is about listening to your body and being happy. I do not want this post to get to deep but had to include all this since the past few months has been a huge growing and learning process for me. Yes, it has been tough but I knew all along why it came to what it did and that I had to make some changes. I have learned what is most important to me in life (family and friends) and what cane go to the back-burner for a bit (running).

My hopes for the next year is that I continue to grow in this way, and stay true to myself and listen to my body. I know that in doing this it will lead to only great things for my 28th (technically 29th) year .

Now how did I celebrate today?!

This morning Chad woke up early and made me a wonderful breakfast:

bday pancakes

Pancakes! My fav 🙂 I topped mine with almond butter, maple syrup and blueberries. I also treated myself to a mid morning decaf soy pumpkin spice latte. It was a super busy at work with your first luncheon event of the year. The luncheon went great and I am very proud of the new Events Coordinator, she has thrown a couple curve balls today and did great!

As per tradition we went out for  family supper with my Grandma, Mom, brother and brother’s girlfriend. Sadly my youngest brother had to be out of town for work so he could not join. But we are going to have supper in the next week to make up for it. I choose Earls since I was craving their fish tacos and sticky toffee pudding – best dessert ever, and then I ate both too quick for any photos! But I did get a photo of the free cake they have me:

28th bday cake

I was spoiled by everyone today and feel so very lucky to have such great family and friends. I will have to model a few of my gifts and get Chad to take photos to share with you all later this week because right now it is time to watch BB!


What has been your most memorable birthday to date?

It could be 20 years ago, my 8th birthday when my parents rented a hot tub and put it in our backyard for my party and it snowed!

An Interview

Hey Guys!

It is going to be a short and sweet post tonight. I was not going to post and take the night off but wanted to share a interview I did a couple weeks back with Carolyn from Health Media Today.

You can read my interview here.

Health Media Today is a leading network of Canadian Health and Wellness web sites, it  provides the latest news, advice and opinions from Canadians for Canadians. There is tons of information on the website so after you read my interview make sure to browse around 🙂

Happy reading!


So Long July

I have to say while I am said that July is gone since it means one less month of summer, I am also happy to start off August fresh.

July was a off month for me, both mentally and physically. Stress built up and my body was done with it all. Sadly, it took me until a few days ago to realize this all and decide to make a few changes.

Physically, I have pushed my body hard for 2.5 years now, first half marathon training, then full, working out 6 days a week fairly hard, getting into weight lifting, and not getting enough rest and recovery time in between. Looking back I am surprised my body did not tap out earlier!

Mentally, I am a planner, type A person. I have endless lists, always am thinking about how much I have to do,constantly going, and just like physically not getting enough down time for my mind or at least giving myself a break from those endless to do lists.

Now do not get me wrong I am not going to change who I am, I like planning and lists and I love running and working out but for the next 2-3 months the focus is going to be on rest and recovery.

At the end of each month, I look back to the previous month’s goals and see how I did, here were July’s:

1- Follow the 80/20 rule. Eat clean, unprocessed and healthy foods 80% of the time and the other 20% indulge and enjoy summer 🙂 I think I have done very well here, but some weeks it has been more 70/30 but I am not too concerned!

2- Keep loosely following the LiveFit workouts. I like our current 4 day a week gym routine, with 15 minutes warm-up and 45 minutes or so of weights, so I will use LiveFit as a guideline to keep this routine for July. Done!

3 – Listen to my Body. This means, rest when I am tired, eat more when I am hungry, be lazy when I feel the need to, and being more aware of what my body wants and needs. Eeek…I did not do so well here, my body asked for a break way before I finally gave in. Lesson learned.

4 – Keep moving on the Summer List. We are doing good here!

5- Golf once a week. I need to do this to pay for my pass and get the most used from it! I missed a couple weeks but still have gone 7 rounds since the end of May. Needless to say I am not much better yet! haha

6- Enjoy our holidays. We booked off one week at the end of July. We have no huge plans, and will stick close to home. I need to learn to relax more and not book or plans things every single day. Living in the moment more 🙂 Since holidays are half way over today, I can only speak to half of this goal but so far, so good!

For August there are no goals beyond rest and relaxation. This means, no running, no weight lifting but walking, yoga and some core exercises all done by body weight. This means taking time out each day for my mind by mediating, reading, or just laying out enjoying the sunshine. This means less to do lists as well!

While the above may not seem like a whole lot, it is for me and I think this will be a trying month, but in a good way.


What is your favorite way to relax?

Reading or having a bath 🙂