Friday Favourites: The Best of 2011

Travelling around the blog world, I have seen a lot of "Best of..." posts this past week.

I actually really like these as it reminds me of some great recipes and tips I may have forgotten or introduces me to other posts I may have missed all together. I like them so much, I decided to do one of my own.

2011 has been a slice, but I am looking forward to 2012 and all of the new possibilities that it may bring. (Stay tuned for my new inspiration board next week!)

For now, here are a few of my favourite posts from the blog this year.

How to Beat the Holiday Hangover

I hope everyone had a wonderful holiday and got to spend time with family and friends.

Mine was fun and I am pretty sure I have eaten my weight in turkey, stuffing and various goodies over the last few days.

Do I feel guilty about it?  Not at all. 

This is the time of year when we really need to cut ourselves a little slack.  Life is all about balance.  A few days of making merry with food and drink is not going to make or break your otherwise healthy lifestyle. 

However, after a few days, you might find that the body is starting to feel a bit sluggish as it is not used to such copious amounts of comfort food.

Here are a few tips to help keep you feeling your best and we approach even more celebrations for the new year.

 


































Ditch the guilt.  As I mentioned above, you need to give yourself permission to indulge.  It is only once a year, so enjoy. ;)

Drink lots of water.  I think this one is pretty self explanatory.

Do short bursts of activity throughout the day.  When you are feeling tired and full, it is very easy to be content with laying on the couch.   Get up and go for a walk with your family.  Do a quick HIIT workout.  I guarantee you will feel better.

Start your Inspiration Board for 2012.  I will be working on mine this week.  It is a great way to get motivated to make postive changes.

Do you indulge guilt-free over the holidays?  What do you do to beat a holiday hangover?

Stay Healthy,
Tracy

Last-Minute Holiday Baking Ideas

I did a whole lot of baking yesterday.

I love baking for the holidays.  It really puts me in the Christmas spirit.  (A little dusting of snow would also do the trick, but it doesn't look like we are going to get any this year.) :(

If you are looking for some last-minute holiday treats to bring to your family gathering or to work next week, here are some fantastic and easy ones to try!

(I promise to borrow a camera to show you some of the ones I made!)

30 Minute Workout: Run Interval

 Whew.  It has been one whirlwind of a week.  So glad to have a few days off for Christmas.

I am also glad to finally get in an outdoor run tomorrow.  It has been way to long since I have been out and the weather has been just about perfect for running.

As I have mentioned before, I fall in and out of love with running.  I am also more of a walker/runner.  I tend to do sprints of running as I find it more fun and challenging.

There are many great apps and programs out there to help you with your intervals.  If you are a beginner, I would suggest starting with 4 minutes of walking and 1 minute of running.  As you progress, you can play with this ratio (3:2, 2:3 etc.)

Today, I thought I would share with you one of my favourite running intervals (and some tunes to keep you motivated).  You can do this on a treadmill or hit the streets.  The choice is yours! 

Friday Favourites: Gift Ideas for Kids

I know I am a day late, but "Friday Favourites" has such a nice ring to it. ;)

Last week, I shared some of my picks for adult gifts.  This week, I wanted to share some ideas for the little munchkins out there.

I still have quite a bit of shopping left to do and I have to admit that creating these lists has given me a lot of great ideas. :)  I hope you find it helpful too!

For Boys

Recipe Repeat: Gingerbread Cake with Cream Cheese Icing

I miss my camera.  There, I said it.

I really didn't realize how much I rely on my camera since I started blogging regularly.  Photography has always been something I have been interested it and I have really missed practicing and honing my skills. 

Perhaps Santa will bring me one this year. ;)

But, I digress. 

I am planning on a big bake-a-thon this weekend to try out some new holiday recipes I have encountered on a few of my favourite blogs and will be sharing them with you next week.  In the meantime, I hope you enjoy this recipe from blogs past.

I am afraid that the picture does not do it justice.  This was the most fantastic gingerbread cake I have ever tasted and I hope you try it out for yourself!

Gingerbread Cake with Cream Cheese Frosting (Makes 20 slices)

1 1/4 cups white flour

1 cup whole wheat flour

1/4 cup wheat bran

2 tsp cinnamon

2 tsp ginger

1 tsp cloves

1 tsp baking powder

1 cup low fat butter milk*
1/2 cup applesauce

1 cup molasses

2 flax eggs

Preheat oven to 350 degrees and lightly grease a 9x13 pan,

Combine flour, bran, cinnamon, ginger, cloves and baking powder.  In a separate bowl, mix milk, applesauce and molasses until smooth.  Add flax eggs.

Add dry ingredients to the wet ingredients and mix until incorporated.

Pour batter into greased pan and bake for 20-25 minutes.  Allow to cool and top with icing.

Cream Cheese Icing

1/2 cup powdered sugar

1/2 cup butter

1/2 cup light cream cheese

Nutritional Information (Approx)

181 calories

7 g fat

28 g carbs

2 g protein

1 g fibre

*No buttermilk, no problem!  Add 1 tbsp of vinegar to 1 cup of skim milk and allow to sit for 5 minutes.
  
Which camera do you recommend and why?  Any recipes you have for the holidays that are worth repeating?

Stay Healthy, 

Tracy

Fall in Love with Winter Workouts

Having a hard time sticking to your weekly exercise schedule?

The cold weather and the shorter days can made many of us a little less motivated to get in our daily fitness.

So, how do you find your mojo and fall in love with winter workouts?

Here are a few tips to help you out!

Friday Favourites: Holiday Gift Ideas

It's my birthday today and I have the entire day off!!!

I'm going to do a little (birthday cake) baking, some yoga and put up the Christmas tree (maybe have a glass of wine to two ;).

I thought today would be a perfect day to share some of my favourite ideas for gift giving this year.  Whether you are trying to figure out what to get the person who has everything or need to add to your own wish list, there is something here for everyone!


For Him

Recipe Repeat: Raw Coconut Date Squares

I couldn't be happier to see the sun today. It instantly put a smile on my face. :)  Do you know what might put a smile on your face?  These date squares!

They are raw, vegan, gluten-free, super easy to make and worth definitely repeating.  Perfectly portable and absolutely yummy, these would make a great addition to any party table.

Dates not only satisfy your sweet tooth, they offer some health benefits too!

• High in soluble fibre
• High in B vitamins
• Easy to digest

The recipe yields a very small batch but could easily be doubled.  Give them a whirl and let me know what you think!


Raw Coconut Date Squares (Vegan, Gluten-Free, Makes 16 Squares)


 

Resolutions Reflected

It's that time again!

As you may recall, I have changed my approach towards goal setting.  For me, having a visual reminder of what I would like to strive for works the best.  I took some time yesterday to reflect on both of my inspiration boards.

Friday Favourites: Health and Fitness Magazines

It is Friday and I have two glorious days off! (I do have a few things I need to get done, but you bet your biscuits I am going to get some R&R in there somewhere :)

You may recall that I am a self-proclaimed magazine junkie. I love them.  I subscribe to about four different ones (which is an unusually small number for me) and pick up about 2-3 more every week.  I like to think of myself as a connoisseur of sorts and over the years I have learned exactly what I am looking for in a good magazine.

• You don't have to leaf through 50 pages of ads to get to the first article
• The articles are practical and easy to apply to real life
• All fitness and health advice is backed up/given by an expert in the field

Here are three of my favourite magazines for the reasons listed above (and many others).

Source

15 Minute Workout: No Equipment Required

Happy December!

It is a busy month ahead and I hope you are managing to find balance and taking the time to take care of "you".

Speaking of which, I have a great workout for you today that I think will fit the bill.  It is quick (only 15 minutes), fun and doesn't require any special equipment.  You will get your heart rate up and work all of your muscle groups at the same time.  You will love it!

Make sure you check with your doc before you start any exercise program.

5 Ways to Find Balance

Happy Tuesday!

This is that time for year where many of us find ourselves short on time. Between shopping and preparing for the holidays, work and other obligations, we are frantically trying to manage our time and find balance (Read: sanity).

I am absolutely no exception to the rule.  I have picked up some seasonal work (and love it), but I am finding myself busier than ever while still finding time to blog and stay connected to the online world.

For example, you may have noticed the lack of postage yesterday. 

At first, I was stressed about it, after all I did commit to 5 posts a week.  When I gave it some thought, I realized that if I need to make some adjustments to my blogging schedule that it totally okay.  I pride myself in quality over quantity and I am don't want to throw up a post just to have something up that day.

So to find my own balance over the holiday season, I may be blogging less frequently (I am aiming for 3-5 times a week), but everything I do post will something that I am truly passionate about.

Looking for a little balance yourself?  Here are a few tips to help you out!

Source

Time Management
Something that many of us dread.  Figure out who much time you have this week to you have to accomplish your goals (i.e. workouts, chores, baking) and how long it will take you to do each one. 
 
Prioritize
After you manage your time, make a list of all of these to-dos for the week and figure out which ones are the most important and which ones can be placed on the back burner. Take note of the top 5 and slot them in your planner.

Be Flexible
Things don't always go according to plan, so be prepare to roll with the punches and do the schedule shuffle.  If you can't check everything off your list, don't stress.

Ask for Help
Don't be shy to enlist the help of family members and friends.  Maybe you need someone to pick the kids up from school or you need to ask your partner to take on laundry duty this week.  That's what friends are for. :)

Plan for "Me" Time
I have said it many times before, but it is worth repeating.  It is so important to take some time every week to focus on you.  Whether it is 5 or 50 minutes, your body, mind and spirit will thank you.

How do you find balance this time of year?
I am still working on this one, but I am getting there.  Giving myself permission to take a break really helps.

Stay Healthy,
Tracy

Friday Favourites: Beauty Brands

TGIF!

What we put on to our bodies is just as important to our overall health as what we put in to them, so today I thought I would share with you some of my favourite beauty products.

All of these companies have all natural skin care and makeup, use organic ingredients and in some cases, have vegan options.

Recipe Repeat: Apple-Berry Crumble

Happy Thanksgiving to my American friends!

I really wanted to dazzle you with a new recipe today.  However, the screen on my camera is broken and I really think that recipes need pictures to do them justice.

So I will put the new recipe in my back pocket and take this opportunity to share with you another one of my favourite recipes from blog posts' past.

If you are celebrating the holiday today, I think this apple-berry crumble would be a perfect addition to your dinner table.  It's delicious, loaded with fibre and super easy to make.

30 Minute Workout: Upper Body Sculpt

We had a nasty ice storm in Toronto last night so I am very happy to see the sun today!

On a sad note:  The screen on my camera is broke. :(  I turned it on yesterday and the screen is white with black spots.  I don't think this is a good thing.

However, it still takes pictures, I just can't see what I am taking pictures off.  I think it may be a sign that I need to get a new one (perhaps an early Christmas present).

On a happy note:  I have a fantastic upper body workout for you today.  This is going to hit every muscle group and can be done anytime, anywhere.  You are going to love it!

Remember to check with your doc before starting any exercise program.

 

Product Review: Trop 50 Pomegranate Blueberry

The good people over at Tropicana were kind enough to send me a product to review and I jumped at the opportunity to share my thoughts with you lovely readers :)

The Benefits of Aquatic Therapy

Hope you had a wonderful weekend!

Mine was busy, but I did manage to get my workout in. :)

Lessons Learned

A very late post today.  My day didn't quite go as planned and you know what, that is totally okay.

I also don't have any Friday Favourites for you today and that is okay too.

These are just a few of the lessons I learned this week.  Here are a couple more.

30 Minute Workout: Lower Body Blast

I am so happy to see the sun peak out today (even if it will be gone by dinner time. ;)

Speaking of the season, I have noticed that Christmas is in full effect just about everywhere I go.  From malls to coffee shops, the halls have been decked.

I don't really decorate until the first weekend of December (that is also when I start my shopping), but I really love that everyone is already in the holiday spirit.

Today, I have a fantastic lower body workout for you to try.  It can be done at home or at the gym in less than 30 minutes! (That will give you more time to go shopping).  You also don't need any equipment for this workout, so there are no excuses. ;)

As always, check with your doc before you start any exercise program.

Wordless Wednesday: A Delicious Hobby

Recipe Repeat: Peanut Butter Balls

I don't have a fabulous new recipe makeover today.

However, following in the footsteps of my friend Lindsay @ Cotter Crunch, I decided to post a recipe that is worth repeating.

I have gotten more comments and feedback about these balls than any other recipe.  They are a fantastic snack, low in fat and have some protein to boot.  They also happen to be vegan.

I hope you enjoy them as much as I did.  (I think it is time for me to make them again. ;)

I'd like to think that my photography skills have improved :)

Crispy Peanut Butter Balls (Makes 30)

1/2 cup natural peanut butter
1/4 cup maple syrup
1 tsp vanilla
1/2 cup oat flour
1/4 cup wheat bran
1/2 cup rice cereal
1/4 cup ground flax
1/4 cup unsweetened coconut
1/4 cup vegan chocolate chips

Line a large cookie sheet with wax paper.

Mix peanut butter, maple syrup and vanilla in a microwave safe bowl.  Heat for 45-60 seconds.  At the same time, combine oat flour, wheat bran, cereal, flax, coconut and chocolate chips.

Remove peanut butter mixture and stir.  If it has not liquefied, heat for another 10-20 seconds.

Pour into dry ingredients and mix with a fork until incorporated.  Take about a heaping tablespoon of the mixture and squeeze in your hand to form into a ball.

Place balls on the cookie sheet and freeze for 15-20 minutes.  Store in the fridge.

Nutritional Information (Approx.)
59 calories
3.5 g fat
5.6 g carbs
2 g protein
1 g fibre

Do you have any recipe in your roster that you love?


Stay Healthy,
Tracy

How to Pick the Right Fitness Club

Most of you know that I do my workouts at home.  Fitness doesn't have to cost a thing, however, many of your might feel more motivated to stay active by joining a gym.

I have also trained (and worked) at a few fitness clubs in my day and I know that choosing a club can often be overwhelming, especially for the new exerciser.

With that in mind, here are some things to think about when you are scoping out the fitness clubs in your area.

Friday Favourites: Dietary Supplements

I try to get most of my nutrients by eating actual food.

But let's face it, sometimes that is just not possible so I like to think of supplements as insurance.  Like any other insurance, it pays to shop and around.

I am not an expert in the area of supplementation, but I have learned a few things in my years working with other health professionals and through my own experience.  Here are a few questions to ask when looking for supplements:

• What is the bio-availability of the vitamin?  You want a supplement that can be readily used by the body.
• How has the product been tested?  Who tested the product?
• Has it been endorsed/recommended by respected experts?
• Is it all natural?
• Are there any side effects to taking the supplement?

Remember that dietary supplements not always regulated, so do you homework.   A great place to start is NutriSearch.  They are an independent research company that tested over 1500 different supplements.  Their comparative guide is less than $20 and in my opinion, a great investment.

Here are my top three vitamin brand picks.

4 Ways to Fight Fatigue

It happens to all of us.

The 45 Minute Workout: Circuit Work It!

Today's workout is inspired by a fitness instructor training I attended over the the weekend.  We got to participate in a sampler class, which featured different style of exercise including Zumba, kickboxing, pilates and circuit training.

It was great learning about each class, but I really loved the circuit.  We moved around to different exercise stations, each one a little more challenging than the last.

It has been quite a few years since I have taught a class like this and thought it was be fun to create a circuit to share.

This circuit works best with a small group (4-6 people) and does require a little bit of space to move around.  If you workout at home, I would suggest taking it outside (weather permitting).  If you work out at a gym, grab a few friends and take advantage of their equipment and studio space.

I'm ready for the circuit, can you tell?

Homemade Butterfinger Bites

Sadly enough, we didn't have any Halloween candy at my house.

We live in an apartment and don't get trick-or-treaters, so I decided it was in my best interest (and that of my waist line), not to get any candy.

However, I did make one exception.

I saw this recipe for homemade butterfinger bars from Averie, I knew I had to recreate it.

Aromatherapy 101: Muscle Aches and Pains

Hope you had a fantastic weekend!  The weather here was wonderful and I tried to enjoy every minute of it . :)

One of my favourite moments was actually inside.  A long, hot bath spiked with lavender oil to soothe my weary body.

I am a big believer in the benefit essential oils, so I thought I would did a little deeper into the world of aromatherapy and some of the oils that can help with muscle aches and pains.

Note:  I am not an aromatherapist.  Check with you health care professional before you try any new treatments.

What is Aromatherapy?
Aromatherapy uses pure and natural essential oils to provide a range of therapeutic effects on the mind, body and spirit.

What are Essential Oils?
These are the oils, which are extracted from leaves, petals, nuts, seeds and bark.  Essential oils can be dissolved in alcohol or mixed with fats and used in a variety of ways including inhalation, massage, baths and perfumes.

Here are three essential oils that are fantastic for muscle aches and pains:

Source

Friday Favourites: Fitness Apps

I love my iPod Touch.

One day I will graduate to an iPhone, but for now, the Touch does the trick.

I love to listen to music during my workouts and loading on some fantastic fitness tunes for my clients and classes.  I have also discovered some pretty cool apps to help you reach your fitness goals.  Here are three of my faves and I hope you find them helpful too.

Healthy Makeover: Double Chocolate Chip Cookies

I finally did it!  After a few failed attempts, I had a successful recipe makeover. 

Here are the changes I made:

• Replaced the butter with olive oil and reduced it by half
• Replaced the sugar with honey and reduced it by a quarter
• Used whole wheat flour and oats instead of white flour
• Increased the amount of cocoa
• Reduced the amount of chocolate chips by three quarters

I am not usually a huge chocolate cookie/cake fan, but I really liked these.  The result was a cakey cookie that was not to sweet and very chocolatey.   I think they would be perfect to have with a chocolate peppermint latte, but that is just my preference :)

Move of the Month: Burpees

 Ah, burpees.  We love to hate them.

They are tough, but we do them because we know that they are a fantastic full body exercise.  A staple move in any circuit or interval class, burpees are a great way to challenge your muscles and get your heart pumping.

They fit perfectly into this 30 minute workout or you could include them in your tabata drills.  Here is a step-by-step description of the exercise, including some modifications for all levels.

The Burpee

Resolutions Re-Evaluated: Letting Go

Happy November!  'Tis the time to reflect on your goals (dreams, visions,  etc.).

I read a very interesting article yesterday about knowing when it is time to let go of a dream.  It wasn't suggesting that you give up on your dreams, but rather when to trade in one vision for another.

I was intrigued.

Source

Try Something New: Tabata Drills

You may have noticed something new in the sidebar. -------->

Many of you have been asking about my weekly workouts (I have gotten seriously slack at posting, thanks for the gentle reminders :), so I decided to put it here so you don't have to dig through the posts to find it.

Speaking for workouts, I have been looking for ways to mix up my own exercise regime and I am going to take my own advice.  Every week I will be changing one day of my workout by trying something I have never done before, which will be highlighted in the sidebar.

Pretty exciting, eh?  (There is the Canadian in me coming out :).

 

Friday Favourites: Halloweeen Blogs

I love Halloween.

It has been my favourite holiday since I was a kid.  Dressing up, parades at school and getting candy.  Yes, please! I went trick-or-treating well into my late teens and am darn proud of it. :)

I am breaking from the norm today and going to share with you a few fantastic Halloween blogs. Yes, blogs that are dedicated this holiday all year long!.  What could be better, right?

If you are looking for some last minute costume ideas, crafts or treats, these blogs are right up your alley.

Hobbies For Your Health

Did you know that enjoying any leisure activity  is just as important to your well-being as exercise?

Having a hobby is good for your health and here's why:

• It can help reduce stress and reduce blood pressure
• It keeps your mind sharp and engaged
• It fosters a sense of accomplishment
• It can help you find inner happiness

We often are trying to juggle so many things at once that we forget to do activities simply for the joy of it.  We put hobbies on the back burner using excuses like, "I don't have time" or "I can't afford it." 

I am absolutely guilty of this.

I have been wanting to take a cake decorating course for a few years and (as you know), just recently signed up.  I am loving it so much I am now wondering what took me so long to go for it.

30 Minute Workout: Bootcamp

Bootcamps are very hot right now and for good reason:  They give you the intense workout of a personal training session with the teamwork and social benefits of group fitness. They are also a pretty cost effective option, usually about quarter of the price of a one-on-one session.

(Check out this post to learn about Bootcamp Basics)

However, there may be some of you who do not feel comfortable in a bootcamp class or just don't have the time or means to commit.

This post is for you.

Here is a 30 minute bootcamp style workout that you can do at home.  Make sure you are wearing comfortable clothes, running shoes and have a bottle of water handy.  (Also check with your doc before you start any exercise program).

Fitness Gimmicks: What to Ask Before You Buy

I have written quite a bit on some of the ridiculous fitness products out there.  The weight loss industry is a multi-million dollar one and people will try to market just about anything to get a piece of the pie.

However, not all products that hit the selves are useless.  Many of theme started out as gimmicks (think: the step) and prove to be very effective and popular fitness tools.

So how do you distinguish the good for the bad and the ugly?  Here are a few questions you should ask yourself before you run out and purchase the latest fitness fad.

Don't let you purchase end up like this poor Ab Lounge :(

Who designed this product?
Is the creator a certified fitness professional?  Are any of the product claims backed up with true exercise science?  Many infomercials are endorsed by a celebrity who may not be in the fitness industry and/or include paid testimonials.  It is so important that you research the product before you buy to verify any claims made.  Look online for real reviews.  Ask your friends and make an informed decision before you buy.

Can it really deliver on it's promise?
"Lose 6 inches in 6 days!"  "Eat whatever you like and still lose weight!"  Most fitness gimmicks promise very dramatic results in a very short time.  Ask yourself if it is really possible for this product to do everything it claims it can.  If the answer is "yes", can it be done safely?  Some of the systems may be able to produce the desired results in combination with vigorous exercise and a near-starvation diet.  Step as far away from these products as possible.

What makes this product different?
All new gadgets are are marketed to look like the best thing to ever hit the fitness world, but are they are they really that revolutionary?  Is this DVD/equipment/system any different than the one that your are already using (or have collecting dust in the basement)?  Do your research.  (See point 1).

What other questions should you ask when considering the latest fitness fad?

Stay Healthy,
Tracy

4 Misleading Food Labels

Have you ever noticed that names and descriptions often make a product sound healthy, even when it isn't?

I came across a product that was touted as "organic veggie chips".  When I picked up the bag and looked at the label, I noticed that the chips were deep fried.  Hmmm.  I am pretty sure that any of the organic goodness that may have existed got lost in the hot oil.

It is easy to fall for this marketing tricks when you are trying to make healthy food choices for your and your family.  To help you out, I have rounded up a few of the misleading food labels that you should be wary of.

Source.  What does "100% Natural" mean exactly?

Friday Favourites: Music for Relaxation

Music and relaxation (or yoga, pilates and meditation) are a perfect combination, in my books.
The right music can set the mood, help improve your focus and relax the body.

I thought I would round out my work-in week by sharing a few of my favourite albums, which I hope will help you in your practice.

(You could most certainly put together your own playlist, but I find the flow is much better in pre-made albums, especially for yoga.  However, if you are doing a short meditation, one song may be all you need.)

How to Make Your Business/Blog Stand Out

There are hundreds of healthy living blogs out there.  If you are running a business, I would also bet that there are at least that many like-services acting as your competition.

So, how do you make your blog/business stand out from the rest?

While there is no surefire way to guarantee that you will get thousands of followers, there are a few things you can do to make your brand/business/blog the best it can be.

Source

Work-in Wednesday: Meditation

I have decided to work-in this week.

Working-in is very similar to working out, except the focus is inward.  You take the time to give the body a rest from intense exercise and do things that help calm and relax the mind, body and spirit.

The 60 Minute Workout: Pilates/Yoga Flow

Thanks to everyone for the well wishes.  From the sounds of it, it looks like everyone has had a cold/flu in the last few weeks. I am feeling better today, not 100%, but the show must go on!

I have decided that I am going to have a work-in week and give my body a break from vigorous exercise.  I think it is good for the mind and the body to do this a few times a year.  This week is my time (guilt free :).

However, just because I am taking the week off, doesn't mean you have to. :)

A few weeks ago, I shared with you a full-body, high intensity 30 minute workout.  Today, I am going in the opposite direction: A 60 minute, lower intensity workout with a focus on breathing, strengthening and stretching.

This pilates and yoga inspired workout will leave you feeling stronger, more relaxed and refreshed.

Note:  Remember to modify exercises as needed, drink plenty of water and check with your doc before you begin any exercise program.

Cold Vs. Flu

I had every intention of posting a recipe of the most delicious muffins today, but they were a complete and utter fail.  The taste and texture were just all wrong.

So it is back to the drawing board for me and hopefully I will have a fantastic recipe to share later this week.

I also had every intention of starting this week by tacking my to-do list head on, but now I find myself fighting off the flu.  My list has changed from working, laundry and writing to resting, fluids and oil of oregano.

I have talked before about feeling guilty when we are sick.  My biggest guilt usually revolves around not being able to exercise.

Depending on your illness, it is perfectly fine to do a light workout.  In fact, it might even help you feel better. For me, not today.  I am giving my body the rest it needs, guilt free. 

Today, I thought it would be fitting to talk about the difference between a cold and the flu and some natural treatments you can try. 

Note:  I am not a Naturopath or Doctor.  Remember to check with your health care practitioner if you are unsure about any of of your symptoms and/or before you start any treatment program.

Friday Favourites: Fall Recipes

I decided that my Friday posts needed a better name.

I am also going to start mixing it up by featuring some one-on-one interviews so "My 3 Favourite..."  won't always fit. (More information about that to come!)

Fall is all about comfort food and I love it.

Last week, I shared some of my favourtite cookbooks with you and today, I am going to share some specifc recipes I have stumbled upon in my travels.  I hope you find them as scrumptous as I do! :)

Healthy Grocery Shopping Tips

Grocery shopping, much like doing laundry and washing dishes, is something that we will always have to do.

Whether you go everyday or once a week, making the most economical and healthy choices are probably on the top of your to-do list.

From the moment we enter the store, we are bombarded with colourful displays, prominent "for sale" item and impulse buys at the checkout.  It is easy to get overwhelmed and end up with a cart full of groceries, which may or may not be the healthiest choices.

Here are a few tips to help you navigate your way around the store and make better picks for you and your family.

Source

Exercise Review: Power 90 Sweat Cardio 1-2

You may recall in the spring, I scored some pretty cool yard sale finds.  Amidst my haul, was this DVD:

Today, I Will...

I hope you had a great long weekend!

I had a wonderful time at the cottage and my belly is still full of ham and pumpkin pie ;)

The weather was unseasonably fantastic this weekend and I found myself in complete awe of views like this:

My 3 Favourite Cookbooks

I love baking.  I love making healthy (and not-so-healthy) treats, playing with recipes and just getting dirty in the kitchen.

I also enjoy cooking and trying to find creative ways to spice up old favourites and try new ingredients. The internet has made doing this easy.  There are over 50 variations on any given recipe on blogs and websites.

However, I prefer to use a good, old-fashion cookbook.  There is just something about opening a book and trying not to get it covered with flour as I try to recreate the gorgeous recipe before me.  I don't have as many cookbooks as I would like and am really working on building up my collection.

Today, I honour the cookbook and am sharing 3 of my favourites. 

The 30 Minute Workout: Interval Training

The title of this post made me think of the 20 Minute Workout. 

It was a Canadian exercise program, which featured women doing their thing in slinky leotards on a rotating platform.  If you haven't had the pleasure, then you need to check out this video.



Well, you won't have to wear leg warmers or spin around in a circle to do this workout (unless you want to ;).  The only thing they have in common is that they are both fast.

I am all about exercising more efficiently.  You can get more done in a shorter amount of time if you amp up your intensity.

This is what I like to call my "no excuses workout".  If you have a half an hour to watch TV, you have time for this workout.

The routine consists of three circuits with 1-2 minutes of rest between each circuit.

Remember to drink water (go for sips instead of gulps), take a break when you need it and consult with your doctor before you start any exercise program.
 

The 30 Minute Workout

Equipment Needed:
Resistance Band
Step Platform or Workout Bench
Stop watch or clock with a second hand

Recommended Music
Make It Pop, Best of 2010

Each exercise is performed for 1 minute w/o rest.

Warm Up
5 minutes (Walk, knee lifts, even on a stationary piece of cardio equipment)

Circuit #1
Squat Jumps
Plie Squats
Front Raise
Bent Over Row

Rest 1-2 minutes

Circuit # 2
Burpees
Chest Press
Bench Dips
Active V Sit

Rest 1-2 minutes

Circuit # 3
Mountain Climbers
Bicep Curls
Lunges
Calf Raises

Rest 1-2 minutes

Floor Work
Cris Cross
Supermans

Stretch

Give this workout a try and let me know what you think!

What is your favourite way to workout in 30 minutes?

Stay Healthy,
Tracy