It's that time of week! Here are a few great blogs I've come across this past week:
Read Rachel Seay's inspiring story about her marathon
Who knew caffeine did this???
More Yoga Benefits
Diabetes Reality Check in BC
What's new at Bikram's White Rock
Happy reading!!!
Jenn
www.oceancitymobilefitness.com
Wednesday, November 3, 2010
Tuesday, November 2, 2010
Melon, How I Love Thee
I'm headed to Mexico for a week next Monday, and am trying to avoid buying more food than I need within this next week. While I was at Thrifty Foods in South Surrey on Sunday night, I was instructed by the hubby to pick 3 fruits that I would 100% eat before the week was over. The one I'm going to highlight today (if you didn't guess by the title of this post) is melon! I bought a nice round honeydew.
Melon is fantastic because it is very low in calories. 1 cup only contains approximately 60 cals! It is also is rich in vitamins A, B and C (hello immune system boost!), as well as has a high volume of water, which means melon's a great snack to help you sneak that daily water in.
I know melon's a selective taste but I love it. Here's a protein-filled smoothie recipe:
Honeydew Smoothie
1 Cup diced honeydew
1/2 Cup Skim or 1% Milk
1/2 Cup Vanilla Yogourt
1 Cup Ice
Throw in a blender and smoothie away! If you need a thicker consistency, add more ice and yogourt and less milk.
Delicious!
~Jenn
www.oceancitymobilefitness.com
Melon is fantastic because it is very low in calories. 1 cup only contains approximately 60 cals! It is also is rich in vitamins A, B and C (hello immune system boost!), as well as has a high volume of water, which means melon's a great snack to help you sneak that daily water in.
I know melon's a selective taste but I love it. Here's a protein-filled smoothie recipe:
Honeydew Smoothie
1 Cup diced honeydew
1/2 Cup Skim or 1% Milk
1/2 Cup Vanilla Yogourt
1 Cup Ice
Throw in a blender and smoothie away! If you need a thicker consistency, add more ice and yogourt and less milk.
Delicious!
~Jenn
www.oceancitymobilefitness.com
Monday, November 1, 2010
Halloween Hangover
Did you guys read my post about what it'll take to burn off that extra Halloween candy? Well, chances are you've still got that junk in your house. While I believe that the kiddos should be allowed a couple treats, the amount of loot they've surely come home with is enough to keep them gorging themselves for half a year or more!
I think that it's worth it to get that stuff out of your house as fast as humanly possible. The sugar is terrible for developing teeth and not to mention it is even more terrible for those parents trying to maintain self control!
Now I'm not a mom and of course can't tell you how to raise your kids, but I think in the long run it's much more worth it to offer your kids something in exchange for the candy. This of course should be within reason. Rachel Seay with Inner Fit Studios mentioned that you could "offer them a toy, movie or book in exchange for throwing out the candy. Everyone wins when the cheap processed sugar is out of the house and off the thighs!"
I couldn't agree more! Now get that candy out of your house and keep moving!!
Yours in not giving in to the temptations of candy,
Jenn
www.oceancitymobilefitness.com
I think that it's worth it to get that stuff out of your house as fast as humanly possible. The sugar is terrible for developing teeth and not to mention it is even more terrible for those parents trying to maintain self control!
Now I'm not a mom and of course can't tell you how to raise your kids, but I think in the long run it's much more worth it to offer your kids something in exchange for the candy. This of course should be within reason. Rachel Seay with Inner Fit Studios mentioned that you could "offer them a toy, movie or book in exchange for throwing out the candy. Everyone wins when the cheap processed sugar is out of the house and off the thighs!"
I couldn't agree more! Now get that candy out of your house and keep moving!!
Yours in not giving in to the temptations of candy,
Jenn
www.oceancitymobilefitness.com
Fav Places to Train #2
*Oops! This post was supposed to be up yesterday but I didn't set the date properly... Sorry guys!*
Today I'm taking you to a great park that is filled with a TON of great outdoor activities. It is located smack dab in the middle of White Rock and is called Centennial Park.
There so much to do here. The tennis courts here are very popular. I find them intimidating but if you've got some skills and a partner, then come out and challenge a duo to a game. :)
Tennis barely skims the surface of what you can do at this park though. Anywhere from lawn bowling to a playground to soccer fields and baseball diamonds, you can spend a full afternoon here with a healthy picnic lunch and have fun while being active!
I often bring my dog Kuma here to hike through the trails. You can make it all the way from 16th Avenue to the beach if you take the right path, and of course there's hills and staircases along the way. Here's a map of the trails. Just remember that the part of the beach you'll end up at is NOT dog-friendly. If you walk along the shops on Marine Drive you can bring your pooch over to East Beach and let your four-legged friend splash in the waves. It usually takes me about an hour to make it down to the beach and back (including a short stop to enjoy the view).
Just remember, exercising doesn't have to be about going into a gym and spending hours there pumping iron or mundanely running on a treadmill. Including your family, pets and friends will make being active a much easier thing to include into your daily life!
Be sure to check back next week for more outdoor fun in White Rock!
Jenn
www.oceancitymobilefitness.com
Today I'm taking you to a great park that is filled with a TON of great outdoor activities. It is located smack dab in the middle of White Rock and is called Centennial Park.
There so much to do here. The tennis courts here are very popular. I find them intimidating but if you've got some skills and a partner, then come out and challenge a duo to a game. :)
Tennis barely skims the surface of what you can do at this park though. Anywhere from lawn bowling to a playground to soccer fields and baseball diamonds, you can spend a full afternoon here with a healthy picnic lunch and have fun while being active!
I often bring my dog Kuma here to hike through the trails. You can make it all the way from 16th Avenue to the beach if you take the right path, and of course there's hills and staircases along the way. Here's a map of the trails. Just remember that the part of the beach you'll end up at is NOT dog-friendly. If you walk along the shops on Marine Drive you can bring your pooch over to East Beach and let your four-legged friend splash in the waves. It usually takes me about an hour to make it down to the beach and back (including a short stop to enjoy the view).
Just remember, exercising doesn't have to be about going into a gym and spending hours there pumping iron or mundanely running on a treadmill. Including your family, pets and friends will make being active a much easier thing to include into your daily life!
Be sure to check back next week for more outdoor fun in White Rock!
Jenn
www.oceancitymobilefitness.com
Saturday, October 30, 2010
Step Away From the Candy (Literally!)
Did you know that the average amount of calories in one of those tasty little Halloween treats is approximately 70???? That's not to mention the low protein yet high fat, sodium and carbohydrate content.
Now I'm all for enjoying yourself in moderation. If you can't have yourself a treat here or there then what's the point, am I right? The problem is not knowing when to stop yourself. I can almost guarantee that there isn't a single client of mine who will limit themselves to only 1, or 2, or even 3 of these little morsels! If you can stop yourself at 3, that'll be around 210 calories on 3 small chocolate bars.
Go ahead and enjoy them, because here are a bunch of exercises that will help you burn them off:
1.5 hrs of shopping
1 hr casual walking or bowling
50 minutes of light weights
40 minutes of mopping
36 minutes of kayaking
30 minutes of low impact aerobics
26 minutes of jogging
22 minutes of jumping jacks (can you imagine 22 straight minutes?????)
16 minutes of cross country skiing
8 minutes of running at 12mph
So get your butt on a treadmill, pull the mop out or (my favourite) go shopping!!
These numbers are based on a 150lb female. Everyone varies depending on their particular body type but these are a good guide to calorie burning. You can find more useful calculators here.
Don't forget to check out my website for more useful information!!!!
Yours in treating yourself responsibly,
Jenn
www.oceancitymobilefitness.com
Now I'm all for enjoying yourself in moderation. If you can't have yourself a treat here or there then what's the point, am I right? The problem is not knowing when to stop yourself. I can almost guarantee that there isn't a single client of mine who will limit themselves to only 1, or 2, or even 3 of these little morsels! If you can stop yourself at 3, that'll be around 210 calories on 3 small chocolate bars.
Go ahead and enjoy them, because here are a bunch of exercises that will help you burn them off:
1.5 hrs of shopping
1 hr casual walking or bowling
50 minutes of light weights
40 minutes of mopping
36 minutes of kayaking
30 minutes of low impact aerobics
26 minutes of jogging
22 minutes of jumping jacks (can you imagine 22 straight minutes?????)
16 minutes of cross country skiing
8 minutes of running at 12mph
So get your butt on a treadmill, pull the mop out or (my favourite) go shopping!!
These numbers are based on a 150lb female. Everyone varies depending on their particular body type but these are a good guide to calorie burning. You can find more useful calculators here.
Don't forget to check out my website for more useful information!!!!
Yours in treating yourself responsibly,
Jenn
www.oceancitymobilefitness.com
Friday, October 29, 2010
30 Minute Workouts #3
Here are numbers 6 and 7 in my quest to find great 30 minute workouts online (you can find the first two posts here and here):
Outside Online's 30 Minute Workout - This workout is actually by a Vancouver-based trainer named Shaun Karp. He's developed fitness programs for NHL players!
Makeover Fitness's 30min Upper Body Workout - This one includes your stretches at the end. Pick a weight that is challenging to complete the last few reps with.
Remember, if you're unsure of how to complete these exercises be sure to consult a personal trainer or gym attendant.
Have a happy Halloween everyone! Stay tuned all weekend for more tips to keep you in check :)
Jenn
www.oceancitymobilefitness.com
Outside Online's 30 Minute Workout - This workout is actually by a Vancouver-based trainer named Shaun Karp. He's developed fitness programs for NHL players!
Makeover Fitness's 30min Upper Body Workout - This one includes your stretches at the end. Pick a weight that is challenging to complete the last few reps with.
Remember, if you're unsure of how to complete these exercises be sure to consult a personal trainer or gym attendant.
Have a happy Halloween everyone! Stay tuned all weekend for more tips to keep you in check :)
Jenn
www.oceancitymobilefitness.com
Thursday, October 28, 2010
Mmm Pumpkin! Some Yummy Recipes for YOU!
Don't you love this time of year? The leaves are turning gorgeous shades of gold and red, you get to bust out all of your favourite warm clothing and boots, and delicious pumpkins are in season!!!
Here are some healthier versions of my favourite recipes with a delicious common denominator, pumpkin!
Pumpkin Cream Cheese Muffins
1 egg
3/4 cup sugar or sucanat
1 cup buckwheat flour (all purpose flour will also work)
1/4 cup ground flax seed
1/2 cup oat bran
1tbsp baking soda
1 1/2 tbsp baking powder
2 tbsp cinnamon
2 tbsp pumpkin pie spice
1/2 cup unsweetened applesauce
1 1/2 cup canned pumpkin pie filling (or fresh pumpkin, which I love using! See below the recipe on how to do this)
2 x 8 oz light cream cheese
1/4 cup chopped pecans
Pre-heat your oven to 350°F & lightly grease your muffin pan.
Mix all your dry ingredients together in a bowl.
Cut your cream cheese into 1/4" thick squares
Add egg, pumpkin pie filling and applesauce to the dry mixture.
Pour batter into muffin cups until about 1/2 full.
Push the cream cheese square into the middle of the muffin until you can only see the top of it.
Top each muffin with a sprinkle of pecans.
Bake muffins for approx. 15 minutes or until done. Makes 12 at approx 145cals per muffin! Just remember that these are a healthy version and aren't going to be the same texture as a normal muffin. They also aren't as sweet, but the pumpkin flavour and contrasting cream cheese are DELICIOUS!
To make your own pie filling, take a smaller pumpkin (sugar pumpkins are the best). Cut the stem off, cut it into quarters and scrape all the guts out. Put the pumpkin pieces cut side up in a microwaveable safe casserole dish with a 1/4 cup of water in the bottom of it and cover. Microwave for about 15min. Check for softness, and keep microwaving in 2min increments until your pumpkin is nice and soft. scoop out the cooked pumpkin into a bowl and puree it. That's your fresh pumpkin filling! You can use this for pumpkin pie, too. YUM!
Oh, and remember to save your seeds for the recipe!
Pumpkin Oatmeal Cookies
1 1/4 cups canned or fresh pumpkin
4 egg whites
3/4 cup brown sugar or sucanat
1 1/2 cup buckwheat flour (all purpose will work as well)
3 cups oats (not the instant kind, rolled work best)
1 tsp baking soda
1 tsp baking powder
1/4 cup unsweetened apple sauce
1 tbsp cinnamon
1 tbsp nutmeg
1 tbsp all-spice
1 tbsp ground cloves
1 cup unsweetened dried cranberries
Pre-heat oven to 350°F. Lightly grease a cookie sheet or put down parchment paper.
Mix all dry ingredients, including cranberries.
In a separate bowl, combine egg whites, pumpkin, and applesauce.
Mix them all together, and drop tablespoons worth of the mixture onto your cookie sheet.
Bake approx 15 minutes until the cookies are a golden brown colour.
Pumpkin Seeds - A Few Tasty Options
For all the recipes below be sure to rinse your pumpkin seeds thoroughly and lightly pat try. Pre-heat your oven to 375°F and lightly oil the bottom of a baking sheet with extra virgin olive oil.
1. Salty Seeds (easiest recipe):
Spread a layer of pumpkin seeds over your oiled baking pan and lightly sprinkle salt over them. Bake for approx 10min, then stir and flip the seeds. They're done when they've browned a little.
2. Sweet Seeds:
1 tbsp vanilla extract
1 tbsp nutmeg
1 tbsp cinnamon
Put vanilla into a bowl and add pumpkin seeds. Toss until lightly coated. Spread over a lightly oiled baking sheet & sprinkle with sugar and cinnamon. Bake 10min and flip. Continue until lightly browned.
2. Spicy Seeds:
1 tbsp cayenne pepper
1 tbsp chili powder
1 1/2 tbsp hot sauce or tobasco sauce
Coat seeds in tobasco sauce. Spread over lightly oiled baking sheet. Sprinkle spices overtop and baked for 10min, flipping and continuing until crunchy.
I hope you like these recipes!! If you have any recipes you'd like me to share, just let me know :)
Yours in creative healthy eating,
Jenn
Here are some healthier versions of my favourite recipes with a delicious common denominator, pumpkin!
Pumpkin Cream Cheese Muffins
1 egg
3/4 cup sugar or sucanat
1 cup buckwheat flour (all purpose flour will also work)
1/4 cup ground flax seed
1/2 cup oat bran
1tbsp baking soda
1 1/2 tbsp baking powder
2 tbsp cinnamon
2 tbsp pumpkin pie spice
1/2 cup unsweetened applesauce
1 1/2 cup canned pumpkin pie filling (or fresh pumpkin, which I love using! See below the recipe on how to do this)
2 x 8 oz light cream cheese
1/4 cup chopped pecans
Pre-heat your oven to 350°F & lightly grease your muffin pan.
Mix all your dry ingredients together in a bowl.
Cut your cream cheese into 1/4" thick squares
Add egg, pumpkin pie filling and applesauce to the dry mixture.
Pour batter into muffin cups until about 1/2 full.
Push the cream cheese square into the middle of the muffin until you can only see the top of it.
Top each muffin with a sprinkle of pecans.
Bake muffins for approx. 15 minutes or until done. Makes 12 at approx 145cals per muffin! Just remember that these are a healthy version and aren't going to be the same texture as a normal muffin. They also aren't as sweet, but the pumpkin flavour and contrasting cream cheese are DELICIOUS!
To make your own pie filling, take a smaller pumpkin (sugar pumpkins are the best). Cut the stem off, cut it into quarters and scrape all the guts out. Put the pumpkin pieces cut side up in a microwaveable safe casserole dish with a 1/4 cup of water in the bottom of it and cover. Microwave for about 15min. Check for softness, and keep microwaving in 2min increments until your pumpkin is nice and soft. scoop out the cooked pumpkin into a bowl and puree it. That's your fresh pumpkin filling! You can use this for pumpkin pie, too. YUM!
Oh, and remember to save your seeds for the recipe!
Pumpkin Oatmeal Cookies
1 1/4 cups canned or fresh pumpkin
4 egg whites
3/4 cup brown sugar or sucanat
1 1/2 cup buckwheat flour (all purpose will work as well)
3 cups oats (not the instant kind, rolled work best)
1 tsp baking soda
1 tsp baking powder
1/4 cup unsweetened apple sauce
1 tbsp cinnamon
1 tbsp nutmeg
1 tbsp all-spice
1 tbsp ground cloves
1 cup unsweetened dried cranberries
Pre-heat oven to 350°F. Lightly grease a cookie sheet or put down parchment paper.
Mix all dry ingredients, including cranberries.
In a separate bowl, combine egg whites, pumpkin, and applesauce.
Mix them all together, and drop tablespoons worth of the mixture onto your cookie sheet.
Bake approx 15 minutes until the cookies are a golden brown colour.
Pumpkin Seeds - A Few Tasty Options
For all the recipes below be sure to rinse your pumpkin seeds thoroughly and lightly pat try. Pre-heat your oven to 375°F and lightly oil the bottom of a baking sheet with extra virgin olive oil.
1. Salty Seeds (easiest recipe):
Spread a layer of pumpkin seeds over your oiled baking pan and lightly sprinkle salt over them. Bake for approx 10min, then stir and flip the seeds. They're done when they've browned a little.
2. Sweet Seeds:
1 tbsp vanilla extract
1 tbsp nutmeg
1 tbsp cinnamon
Put vanilla into a bowl and add pumpkin seeds. Toss until lightly coated. Spread over a lightly oiled baking sheet & sprinkle with sugar and cinnamon. Bake 10min and flip. Continue until lightly browned.
2. Spicy Seeds:
1 tbsp cayenne pepper
1 tbsp chili powder
1 1/2 tbsp hot sauce or tobasco sauce
Coat seeds in tobasco sauce. Spread over lightly oiled baking sheet. Sprinkle spices overtop and baked for 10min, flipping and continuing until crunchy.
I hope you like these recipes!! If you have any recipes you'd like me to share, just let me know :)
Yours in creative healthy eating,
Jenn
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