A Boost of Protein

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While I try to meet my body's nutritional needs through actual food, this is not always possible. Life gets busy and sometimes a girl needs to supplement, especially at breakfast.

Enter protein powder.

Breakfast was a meal I could never get into. The last thing I wanted to do when I first got up was eat. Knowing that breakfast is the most important meal of the day, I was so happy when I discovered that I could "drink" my meal. Smoothies are one of my best friends in the morning and adding protein powder gives them an extra boost.

My all-time favourite is TrueSTRENGTH. It is a whey protein powder with a nice vanilla flavour, no aftertaste and blends beautifully.

What is your favourite protein powder? Do you prefer whey, soy, rice or hemp protein?

Stay healthy,

Tracy

Looking For Inspiration

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I have been thinking all day about what I wanted to post. I spend a lot of time looking at magazines, chatting on Twitter and scanning health forums to see what everyone is buzzing about in the world of health and wellness.

I am always looking for inspiration.


Today in my travels, I came across this quote that really seems quite fitting.

"Inspiration does not come like a blot, nor is it kinetic energy striving, but it comes to us slowly and quietly all the time."
- Brenda Ueland

In our fast-paced world, we are often looking for (and sometime getting) instant everything. This quote is a great reminder about all the inspiration that we can find in everyday life.

Sometimes we don't have to look for inspiration; it is all around us.

Stay Healthy,
Tracy

Post-Thanksgiving Plan

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This past weekend was Thanksgiving in Canada and many of us may have over indulged (I know I did). Hey, it is really hard not too when you are surrounded by wonderful food, family and friends.

It is great to have treats in moderation, BUT many people find it difficult to get back into their healthy habits. It is very easy for a few days of decadence to turn into a week or more.

So, how do you stop that from happening?

#1 Lose the Guilt
#2 Outta Sight
#3 Move Your Body

The first step is to lose the guilt and savour every bite. If you find yourself feeling bad about the food you have eaten, this could negatively affect your attitude and leave you feeling unmotivated to jump back into your daily routine.

The second step is to get the food outta sight. Freeze what you don't need or give some to a friend. Having a refrigerator full of pie and other treats may make it too tempting to make a poor snacking choice. Go for some fruit or nuts instead!

The last step is to move your body again. After a weekend of heavy meals, you may be feeling a bit sluggish. Go for a walk, jump in the pool or grab your bike. You will start to feel better almost immediately.

Stay Healthy,

Tracy

Shake Up Your Workout

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Do you ever find yourself in a workout rut?

We have all been there. You still want to exercise, but you are, well, bored. That is where I was last week. I wasn't feeling very motivated and I realized that I have been doing the same workout for a about a month. Right then and there, I decided it was time to mix up my daily routine.

Here a some great ideas to help you "Shake Up Your Workout."

Try Something New - Are you working out at a gym? Try taking a muscle toning class instead of hitting the weights. Getting fit at home? Head outside and enjoy some of this beautiful fall weather.

Get a Daily HIIT - If your workouts are low and slow, you should try High Intensity Interval Training (HIIT). It involves doing short bursts of intense activity (like running) followed by a moderate activity (like jogging or walking). Check out this link to learn more.

Buddy Up - Exercising solo can be great, but sometimes it is nice to have a friend to workout with who shares similar interests and goals. It may also help keep you motivated knowing that someone else is relying on you for support.

Same Muscles, Different Equipment - When we are stuck in a rut, we often do the exact same exercises for each body part. Next time you workout, try using a different piece of equipment. Instead of always heading to the chest press, drop and do some push ups. Instead of squats, hit up the leg press. Instead of crunches, jump on the ball...you get the idea.

Stay Healthy,
Tracy

Healthy Biscotti Makeover

As promised, here is another dessert recipe makeover. This time I decided to tackle biscotti, one of my favourite treats in cookie form :)

I found some great recipes while surfing the web, but most were very high in sugar (many recipes called for at least a cup).

I finally found a great recipe from the Mayo Clinic that is low in sugar, fat and calories. I have modified the recipe slightly to reflect my own taste and to increase the fibre and protein.

I hope you find these as tasty as I do. (Don't they look yummy?)

Cranberry-Lemon Biscotti

3/4 cup Whole Wheat Flour

1/2 cup White Flour

1/4 cup Brown Sugar

1/4 ground Flaxseed

1 tsp Baking Powder

pinch of salt

2 tbsp Honey

2 tbsp Butter, softened

2 eggs, lightly beaten

1/4 cup Skim Milk

1/2 tsp Vanilla Extract

1 tbsp Lemon Juice

2 tsp Lemon Zest

3/4 cup Dried Cranberries

Set oven to 350 degrees. Lightly spray a baking sheet with cooking spray or line with parchment paper.

Combine flours, sugar, flaxseed, baking powder and salt. Add honey, butter, eggs, milk, vanilla and lemon juice. Mix until batter is sticky and then add in the lemon zest and cranberries.

Pour batter on cookie sheet and spread with a spatula to form an approx. 3x12 inch log. Bake for 20-25 minutes.

Remove for oven and allow to cool for 10 minutes. Using a serrated knife, slice the log into 18 3/4 inch pieces. Place cookies back on the baking sheet, cut side up, and bake for 15-20 minutes or until the biscotti are lightly browned.

Enjoy with tea or coffee.

Nutritional Information (Approx. per serving)

97 cals

17g carbs

3g fat

2.5g protein

2g fibre

Stay Healthy,

Tracy