Thanks crunchy its Friday

Its my friend Sheila's birthday on Saturday and I thought I would get her some of her favourite things.
She is a bit of a foody and I know she loves home-made granola, so I whipped her up a batch of my yummy recipe. Its so easy to make with simple, healthy ingredients.  I haven't bought commercially-produced granola for years, why would I when they are full of hydrogenated oils and refined sugar, that  don't even taste that good.  See below for recipe.


I also bought her my favourite book of this year, The Book Thief by Marcus Zusak.  Its an amazing story set in Nazi Germany in WWII, told through the eyes of Death. We see Death follow the life of a young girl,  Liesel Meminger who after the death of her brother goes to live with foster parents. I don't know why I liked this book so much, but its one that I couldn't wait to read each night and left me pretty emotional at the end.  


Have you read this book? What's your favourite book so far this year? I am always on the lookout for something new.


And finally of course a bunch of flowers, the tulips are in the flower markets already!! Does this mean that Spring is going to be early?


Granola Recipe:
6 cups whole rolled oats
1 cup sunflower seeds
1 cup unsweetened shredded coconut
1/2 cup pumpkin seeds
1/4 cup sesame seeds
1 cup chopped walnuts
2 tsp cinnamon
2/3 cup sunflower oil
2/3 cup honey
2 tsp vanilla


add to granola when cooled:
cranberries and toasted slivered almonds

Preheat oven 350.
Combine dry ingredients.
In a saucepan heat oil and honey at low until honey melts.  Add vanilla and pour this over dry stuff.  Toss to coat.
Spread mixture onto baking sheets and bake until golden, stirring every 20 min.   Takes about an hour.  Cool completely before storing.
Munch away!

working out when you are sick

I am going to touch wood and say that thankfully I haven't been sick for ages! That's probably a jinx right there.  But what happens when you get sick and you still want to work out, what are the rules - are we allowed?
Common sense screams out that we should fully recover before doing a strenuous intense workout, but would it be ok to just show up and go through the motions with a lighter load? Here is how I would approach it;


I WOULDN'T WORKOUT IF:

• I had a fever
• was highly contagious
• if I  had the trots or nausea

BUT I WOULD TRY TO WORKOUT IF:

• I had a mild cold and the worst was over. For example a runny nose, scratchy throat, sneezing - but I would keep the workout low-intensity.

The worst thing to do is to do a crazy high-intensity workout and hamper your recovery.

Another theory I have heard before is 'if it [the illness] is above the neck, it’s okay, but if it’s below the neck, it’s not okay'.

How do you deal with sickness and exercise?

Did you know?

(image from www.fraicheyogurt.com/ press/index.htm)

Stress-free Breakfast: Start your day with a breakfast which is low in fat (saturated fat may aggravate your digestive system), rich in complex carbs (which raise serotonin levels for a relaxed calming effect) and high in protein (which boosts brain chemicals that help you focus).  For example: plain oatmeal with low-fat milk and strawberries will help you off to a great start.


Or why not try combining the following ingredients for a delicious and nutritionally filling breakfast:
1 cup rolled oats
1 tbsp ground flaxseed (which I grind up and keep in the freezer)
1.5 cups water
1/2 grated apple
nutmeg, cinnamon and vanilla essence
handful of raisins and chopped dates.


Bring to boil, then reduce heat low, cooking for about 20-30 mins.  I love to serve this with honey and toasted almond slivers.


YUMMY!!!
(info from Womens Health fitness journal)

The future of personal training

Bang Fitness in Downtown Toronto are offering an amazing new semi-private training membership for a trial offer of only $100.  This is a great facility to exercise in, they believe in training you as an athlete to become leaner, stronger and faster. They offer a number of services including personal training, group conditioning classes (inc. a kettlebell class) group strength classes and nutritional counseling.
Go down and check it out!!

Geoff, the Director at Bang, writes some pretty good articles that are worth checking out on their blog.  The most recent, first get fit, then run, is definitely worth reading.  So many newcomers to exercise believe that donning a pair of trainers sneakers, running shoes is the most effective form of exercise for results in fat loss.  They also undertake the activity unfit causing themselves injuries.  Geoff outlines here the best approach to exercise for results and the ranking of running within that structure.

Attitude is everything!

When Mary-Margaret approached me in January, she was already on a journey to become the healthy. She had dramatically looked at her nutrition and adopted a cleaner, more intelligent menu.  In addition to this, she started waking up at 5am to workout at the local gym, (I think literally knocking on the door to let her in).  My part in all this was to help her use her time effectively in the gym, to provide her with the tools to use functional movements in strength and high intensity cardio to see real changes in her body.

When we got together I knew she would succeed in this journey - she has an amazing attitude and a strong desire to win.  Read all about her inspiring story on her blog.  I know she is already motivating people to join her and I am sure after reading her article you will feel the same way.

When yoga and push ups unite!

there was a time that I could do this pose!!

I love trying new exercises and the push up is one of my all time favourites, so I am always on the look out for new variations.

Its been a while since I have been to a yoga class, but still remember my sun salutations with fondness, they are both therapeutic and challenging all at once.  This is why I just love the Hindu push up.

Give it a go and let me know what you think!!


(images from healthhabits.files.wordpress.com and cftampa.files.wordpress.com)

I'm not just all about fitness.....

Guess what? I do have another life outside of the gym!! ha ha
My main source of work is graphic design, which keeps me fairly busy, but in addition to that I am hoping to make some moves into the voiceover world.  Thought you might like to listen to my demo reel and please if any Hollywood producers out there want me..........speak to my agent!! :)




(image from dcprosportsreport.com)