Healthy Lifestyle Challenge #19 – Are you Getting Enough?

Happy Hump Day everyone!  I can’t believe it’s already Wednesday!

TODAY’S CHALLENGE is to fill up on fiber!

Why?

Fiber is fabulous for so many reasons:

• it aids in weight loss because fiber fills you up so you eat less overall
• it helps regulate blood sugar levels and thereby decreasing your chances of developing diabetes
• it helps keep you regular
• is decreases your risk of heart disease and stroke by helping lower cholesterol levels
• it helps protect against colon cancer by helping food pass through your system faster preventing harmful substances found in foods from affecting the colon

How?

• Bite into your favourite fruits and vegetables; choose whole grain bread, cereal, or pasta; or eat some beans!

• Be sure to eat both soluble and insoluble fiber. Soluble fiber helps both your cholesterol and blood glucose levels, while insoluble fiber helps food move through your digestive tract.

  

• Women should be getting between 28-32 grams of fiber daily, while men should be getting about 35-40 grams per day.

Here is a list of high fiber foods:

Don’t forget to drink your water – eating fiber without drinking water can have a negative effect on the body 😦

Have a great day!

Elf For Health – I am Thankful!

Yesterday’s Elf For Health challenge was to think of 20 things that I am thankful for.

With all that has gone on in the world over the last little while, it really has made me realize how fortunate I am to live the life that I do. I have so much to be thankful for and really enjoyed sitting down and putting it in writing. So, here are my 20 things….

1. My amazing children – they are seriously the BEST thing that ever happened to me!

2. My husband – he truly is the love of my life!

3. My family and friends – I have a great group of friends and a supportive family who are always there for me when I need them. Despite living hours apart from some and going weeks and sometime months between visits, I love each and every one of you!

4. My health – I’ve had a few minor health issues this past year and it has really taught me not take my health for granted. It has also taught me the importance of taking time for myself and making me and my health a priority. I am no good to my family if I am not healthy.

5. Living in Canada – there is no other place I would rather live.

6. Facebook – reconnecting with old friends has been amazing!

7. Vacations – whether its a week at a cottage with family and friends or a nice relaxing beach vacation, we are very fortunate to be able to get away from the craziness of everyday life and take some time to grow as a family.

8. Living where we experience all 4 seasons – seeing how excited my daughter gets each morning we wake up to even the smallest amount of snow, or how she giggles like crazy when the she jumps in a pile of fallen leaves, or watching her build a sandcastle at the beach…love, love, love.

9. My job – becoming a high school Health and Physical Education teacher was one of the best decisions I made. I absolutely love it!

10. My part-time job as a group ex instructor. I have met so many wonderful people at the gym and truly love teaching BodyAttack. Being paid to workout is a bonus!

11.Weekends – as much as I love my job, spending time with my family doing fun stuff rocks!

12. Nap time – a little uninterrupted time to hang with my hubby, read a book, fold the laundry, tidy the house or take a nap myself. Ahhhh heaven! I hope my kids nap forever!

13. Running – I don’t run nearly as much as I would like, but am thankful that I got back into it this year after a 5 year hiatus. I love that I run with my sister and that it’s a chance to see her regularly.

14. Lululemon clothing – my entire work wardrobe is pretty much lulu and I love it! It’s so comfy and lasts forever!

15. Bon Jovi – love his music and he’s not too hard to look at either! Only 51 one days till we see him live at the ACC!

16. Corona – love unwinding with a refreshing Corona after a tough week! So good!

17. Chocolate covered marshmallow – so yummy! Thankfully it’s only available in our grocery store a few times a year!

18. Technology – I’m totally loving my new iPhone and iPad. I think my most favourite use so far was FaceTiming with my husband while he worked out of town for 3.5 weeks! Not exactly sure how our kids would have survived without seeming him that whole time! Thanks Apple!

19. Good food – I love that we are eating clean as a family and that I have started to cook more, and I’m actually kinda enjoying it! I also love that my husband is such an awesome cook and although he doesn’t always make the most healthiest of meals, they are absolutely delicious!

20. My blog – I love having a place to share my experiences and try new things. I am grateful for my followers and those that share their experiences with me through their comments. I love that I have met some pretty amazing people through blogging! I hope to develop my blog further in 2013,

What are you thankful for?

The Week Ahead – I’m All Set!

So yesterday’s Elf For Health Challenge was to plan this week’s meals and workouts. This is actually part of my weekly routine and I cannot stress how valuable planning is to staying on track.

So, this week looks a little something like this:

WORKOUTS

Sunday

• cardio – 8:15am BodyAttack

Monday

• cardio – 5km Run – Period 1
• strength – 99 Workout – Period 5 class

Tuesday

• cardio – 5:45pm BodyAttack
• strength – Ab Workout – Period 5 class

Wednesday

• cardio – 5km Run – Period 5 class

Thursday

• cardio – Spinning DVD – Period 5 class

Friday

• cardio – RPM 5:45pm
• strength – CrossFit Workout – Period 5

Saturday

• cardio – 5km Run

MENU

I’ve planned for dinners that are substantial enough to provided leftovers for lunches the next day.

Sunday – Ham, scalloped potato, broccoli

Meatless Monday – Vegetarian Frittata

Tuesday – Leftovers

Wednesday – Eat Clean Lasagna – pg. 276 The Eat-Clean Diet Cookbook

Thursday – Chicken Fajita’s

Friday – Pizza and Beer – woohoo! made it though another week – only one more week until Christmas holidays!

Saturday – Roast beef dinner

Snacks

• Avocado Chocolate Chip Muffins – p. 22 Clean Eating Magazine October 2012
• Eat Clean Peanut Butter Chocolate Chip Backpack Kisses – p. 236 The Eat-Clean Diet Vegetarian Cookbook

WEEKLY GOALS

1. Limit myself to only ONE Starbucks Chai Latte.

2. No eating after 7pm.

3. No pop!

4. Run at least twice, preferably 3 times.

This week’s Elf For Health Challenges are:

Monday – Track your water intake – try to drink your body weight in oz of water.

Tuesday – Clean out the fridge and pantry – get rid of expired and unhealthy things. I will also be gathering some items to drop off at our local foodbank for those in need this holiday season.

Wednesday – Eat veggies at every meal.

Thursday – Buy coffee for the person behind you in line. I’m not a coffee drinker, but will make that my Starbucks day and treat the person behind me as I pick up my chai latte!

Friday – Workout out with a buddy.

Saturday – Donate to a holiday charity in your area.

I’m super pumped for Round 2 of the Elf For Health Challenge 🙂 Can’t wait to find out who my new elf is!

Thanks to Sarah for being such an awesome elf! You rock!

Have you got your week planned out?
What’s your schedule look like?
Any great recipes you’d like to share?

Elf For Health Challenge #1 – Go Meatless!

Today is Day 1 of the Elf For Health Holiday Challenge and today’s challenge is to prepare a meatless meal.

So, for dinner tonight we had Pesto Pasta with Fresh Veggies and it was delicious! I first had this dish last summer while visiting my sister and her family at their cottage. Not only did I taste amazing, it was quick and easy to make, and it’s healthy – my kinda meal!

Interested in making it….here’s how:

Ingredients:
3/4 box whole wheat spaghettini
2 tbsp Classico pesto sauce
2 cloves garlic
1 tbsp olive oil
1 lemon
White wine
Fresh veggies – peppers, broccoli, asparagus, snow peas, (or whatever fresh veg you like)

Cooking Instructions:
1.Heat frying pan
2. Add pesto sauce, garlic, olive oil, and a splash of white wine and the juice of 1 lemon.Mix well.
3. Add fresh veggies and cook for 5 minutes on med-high for crisp veggies
4. Pour over drained pasta in pot and heat for 2-3 minutes on low to combine it.
5. Add Parmesan or asiago cheese and salt and pepper to finish.

I love the idea of eating a least one meatless meal a week, so meatless Monday is going to be a regular thing in our house. With that, I ask…

What are your favourite meatless dishes? Share your recipes (or link up) in the comments section below!

Elf For Health Holiday Challenge Starts Monday!

I am super excited to be a part of the Elf For Health Holiday Challenge being hosted by Lindsay at The Lean Green Bean and Elle from nutritionella.

The Elf For Health Holiday Challenge is a six week challenge that starts Monday and is designed to help you stay on track with your health and fitness goals over the holidays. There are daily tasks, daily winners, prizes, weekly newsletters, and a Facebook group for support.

As an elf, your task is to support your assigned buddy with their holiday health goals and the daily challenges. You will get a new elf buddy every two weeks to keep things fun and give you the chance to meet new people.

Here is a list of some of the daily challenges we will be doing over the six weeks:

Interested in becoming an elf and joining the Elf For Health Holiday Challenge? It’s not too late, you can jump in for round 2 – click here to sign up! Just tell them Erin sent you 🙂