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Food & Fitness

Fast Protein Pancakes

Posted on November 4, 2015 in Food & Fitness
https://www.youtube.com/watch?v=1V3rXi4zT74

I totally stole this from my husband, but how could I not?!

Gone are the lazy Saturday and Sunday mornings where I could just take my time and cook Classic American Pancakes, but you know sometimes I just really want pancakes. Obviously, we needed a quicker alternative and we began experimenting with different pancake recipes.

Since fitness and nutrition are our hobbies and part of our jobs we use ingredients that are more nutrient dense. In other words, there is a lot more nutrition in these pancakes than your average pancake. The best part is the recipe above takes around two minutes to prepare and only few minutes to cook. Don’t worry about the use of some healthier ingredients doesn’t mean the end result is anything less than fluffy and delicious.

I know, I know, I always say if I am going to eat treats I have the real thing and not a healthier less satisfying version, but this recipe is so good. It lets me spice up breakfast and have a treat I actually get some nutrients out of.

Here is the recipe from the video above:

Half a cup of oats
1 scoop of plain protein powder (aka no taste)
2 teaspoons baking powder
1 small banana
2 eggs
A tiny bit less than half a cup of milk
A few drops of vanilla extract or powder

Directions:

Mix the oats in a blender to make oat flour.
Add the baking powder and protein powder and mix it one more time.
Add eggs, milk, banana and vanilla and mix first with a spoon and then the blender.
Cook!
*Serves 1-2

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Another recipe I like to use is this one:

2 large bananas
1-2 tablespoons almond butter
1 egg

Directions:

Mix them together with a fork.
Cook!
*Be aware that these pancakes are a lot softer and more difficult to flip!
*Serves 1-2

Toppings:

Honey
Fruit (I love banana and blueberry on them)
Maple Syrup of course (the real stuff though)
Coconut oil
Butter
Anything you think tastes good, you aren’t having pancakes to be healthy now are you?

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Why I Don’t Work Out With My Baby

Posted on October 24, 2015 in Food & Fitness

I don’t work out with my baby. I see mom and baby workouts all over the internet and for some people these may be great, but for me they aren’t. Here is why I don’t work out with Emeline.

1. I don’t feel safe using Emeline as a weight
2. I need a harder workout
3. I need a more varied workout

I’ll start with my first point. Even though I worked out during my pregnancy I was not (am still not) in the shape I was in before. The first time I did lunges it felt like there was an earthquake happening simultaneously. I hate to say it, but even sometimes now I lose my footing while lunging. The same goes for squats. I will sometimes lose my balance. As great as adding extra weight to your workouts might be and as low impact as they can be I don’t want to be the one sitting there trying to console a screaming baby because I dropped her or my injured self after contorting into some God awful shape to prevent Emeline from getting hurt. If you do want to exercise with your baby in a sling or use your baby as a weight more power to you, but be careful!

My second reason for not exercising with Emeline is because I need harder workouts. Just because I am working out at home does not mean I am not busting my butt just as hard as if I were at the gym. If I hold Emeline while doing squats, lunges and the lot I will be more focused on going slower and hanging onto her than anything else. You can’t even think about going fast enough for a HIIT while holding a baby and HIIT is what I need. It is great to be cuddly with baby all day, but working out is time for me. I understand that Emeline might have to be there, but the workout is for me, not her.

Finally, I need more varied workouts. The oodles of mommy and me workouts out there generally consist of the same exercises: squats, lunges, pushups and glute bridges. These are all great exercises, but I need some spice in my life and the repetition of these gets old fast.

To be clear, I am not cutting down Mommy and Me workouts!  These type of workouts are excellent for many people. I am merely saying that they are not for me. So what do I do with Emeline while I work out?

How to Keep Your Baby Happy While You Exercise

Exercise while baby naps!

If baby is big enough put baby in a height chair so they can watch you. You can do your thing and easily interact with them because they are higher up.

Give baby ample cuddle time, a nappy and feeding just before. When Emeline as all sorted with a full tummy, a fresh nappy and has spent a lot of time with me I am less likely to have to stop and tend to her.

Use a broken down HIIT workout. This is something I do a lot. I will break my workout into two or three parts. Each part consists of 1-3 exercises, which I do back to back for time or reps/sets. One each part is done I take a small break 1-5 minutes depending on if Emeline needs me or not. Sometimes it is just water sometimes it is a nappy change.

Use a gym with child care or have someone watch baby if you can. Another good idea, but not for the faint hearted, go in the gym or work out in the early am before daddy goes to work. We are talking crack of dawn here.

Put baby on a playmat or yoga mat on their back or tummy. Many a time Emeline has had her tummy time while I’m breaking a sweat. She usually laughs at me.

Put baby in a pack n’ play if crawling. I had a friend who did this while she worked out and she said it was excellent because she didn’t have to keep running after him and he could play.

Having baby stay later or go in earlier at daycare might be an option if you are back at work.

Finally, if you have a baby that naps for a few minutes here or there, doesn’t sleep, always wants to be held or need constant attention you can still try to sneak in some movement if you feel ready that is.

Walk with baby in a sling or pram. Try walking up a hill, squeeze those glutes! You can also try a stroller workout.

Choose an exercise for each room of the house, every time you enter do 5 reps (you might need to put baby down for this).

Squat every time baby drops something.

HIIT in 3 parts:
(use an online interval timer)

Part I:
Complete 30 seconds of work for each exercise with no break for 5 minutes (10 rounds/cycles)

1. Jumping Jacks
2. High Knees

Part 2:
Complete 30 seconds of work for each exercise with a ten second break inbetween for 8 rounds/cycles

1. Jump Squats with Mt. Climbers
(after you complete your squat jump, jump your legs back and do 25 Mt. Climbers, jump back up for one rep)
2. Push Up to Side Plank
(Do a push up and when you push up move into a side plank, alternate sides)

Part 3:
Complete 30 seconds of work for each exercise with a ten second break inbetween for 8 rounds/cycles

1. Alternative Lunges with a front kick
2. 5 Plank Jacks with Lying Leg Lifts
(Get into plank with your legs and feet together, jump your legs and feet apart and jump back again, repeate five times then flip onto your back and do 5 lying leg lifts, that is one rep)

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A Healthy Relationship with Food

Posted on October 16, 2015 in Food & Fitness

Hello everyone!

Today I want to talk about how to create a healthy relationship with food from a personal stand point. While I am a certified sports nutritionist I am NOT an expert on this topic. This is just MY personal experience and how I created a better relationship with food.

First, I had to realize I had a negative relationship with food. I went through two periods of time where my relationship with food became unhealthy. The first was at University the second a few years later.

When I was in university, like most of my female friends, I used to always say, “I’m going on a diet. I need to lose weight.” This was purely for aesthetic reasons at the time. I wasn’t the least bit concerned with my health beyond how I felt at the moment. The worst part about this “dieting” was that I never actually went on a diet and if I did it consisted of not eating for several hours and then binge eating because I was so hungry. I was never concerned with the scale or eating substitution type foods like fat-free or low calorie stuff, but I did eat emotionally. Eventually this phase went away and I became educated, healthy and fit, but I had a new problem.

After getting involved with bodybuilding a few years later I began to think of food in two categories, good or bad. This black and white thinking should have been a warning sign, but it wasn’t. I would spend all day or week avoiding these said bad foods. For my ‘cheat meal,’ as I called it at the time, I would go overboard and consume a whole bag of chips or eat an entire cake, maybe both. Even though I exercised a lot and ate perfectly all week I still ended up beating myself up over it for hours afterwards. It didn’t show on my body, but mentally the toll was there. The next day I would wake up and tell myself not so much next time, but the cycle would repeat.

During the next few years we kept moving and with each move came some extra pounds. Attempting to participate in bodybuilding or live that lifestyle while moving many times pushed me into yo-yo dieting by accident. After constantly starting and stopping I was burnt out.

Needless to say, I developed a very unhealthy relationship with food again. It was all or nothing. I either didn’t eat unhealthy food at all or binged and ate waaaay too much of it. I have a much healthier relationship with food now. It didn’t come over night and I still have moments where I want to eat the whole cake. Here is what worked for me.

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I stopped feeling guilty about eating too much food or unhealthy, calorie laden, processed foods. I ate what I wanted and I didn’t feel bad about it. In the start I ate way too much of course, but eventually I didn’t feel like I had to eat three cupcakes. One was fine or even half. Once I stopped telling myself certain foods were forbidden I didn’t want them as much. To this day I don’t feel guilty about indulging in anything.

I ate at least three balanced meals a day, balanced meaning with protein, carbs and fat. I usually eat five small meals a day.

I drank more water. Often you are thirsty and mistake it for hunger.

I stopped picking at food randomly during the day. If I was going to snack I made a snack and sat down to eat it.

I sat down when I ate.

I tried to eat slower and practiced tasting my food (aka enjoyed eating it).

I reminded myself that all the delicious food is always going to be there. Unless you are extremely unlucky the chances of you never coming across a chocolate bar again are pretty slim, so you don’t need to eat it all at once!

I eat the real thing! I know how delicious a donut tastes. So, if I am going to indulge I have a donut, not a healthier version. I’m not saying healthier recipes aren’t good or tasty. For a normal meal they can be great, BUT if I want a ‘cheat’ as some call it I am going for the full monty. Healthier recipes for such, in my opinion, just don’t stack up.

I count calories if I have a goal to reach. I can’t not count calories or else I will certainly find myself slipping in extra food if I have a fat loss goal. Stop when you feel full does NOT work for me. I have read countless articles that say you don’t have to count calories, but that doesn’t work in my opinion if you have real trouble with food.

Today, I can happily say that my relationship with food is much better and I am much happier. I might still have a coffee problem though, but that’s for another time.

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How to Start Exercising After Pregnancy

Posted on October 9, 2015 in Food & Fitness

Hello Everyone!

I decided to make a video because this subject is really important to me. Today I am talking about how to start exercising again after baby, hence the title. I know the video is a bit messy, but I am not the best at videos yet and it is only my second one. I will get better, promise!

Also, not working out for some months after pregnancy is NOT the best thing I have EVER done. Having Emeline was!! I am just not used to saying that!

How to get back into exercising:

  1. Make sure you are ready mentally and physically
  2. Start slowly (everyone’s slow is different, one person maybe starts with walking and another with 3 weight lifting sessions)
  3. Set small goals, be realistic (saying I will lose 15 pounds is NOT a small goal. I will exercise three times this week is)
  4. Don’t sweat it if you miss a workout
  5. Proper nutrition and hydration
  6. Get the okay from your doctor!

Do you have any tips about starting to exercise after having a baby comment below and share them!

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