Protein Ice Cream

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Alright, I’m just going to confess: I love ice cream. Shocking, right? I love ice cream-y treats in all their glorious forms- slow-churned, soft-serve, frozen yogurt, in an ice cream sandwich, in an ice cream bar, in a cup, in a cone…I’m sure you can see where I’m going with this.

Part of living a healthy lifestyle is enjoying treats like ice cream in moderation, and needless to say that for me there is not a lot of arm-twisting required. Nevertheless, there are times when I’ve been a little too indulgent but find myself craving ice cream like no other, and that’s where my protein soft serve swoops in to save the day. The best part about this is low-calorie ice cream alternative is that, unlike many other protein ‘ice cream’ recipes, you don’t need a Vitamix to get an amazing, fluffy consistency.

Protein Ice Cream*

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Serves 1

Base Recipe:

  • 1 cup of milk (can be dairy or non dairy. I use unsweetened vanilla almond milk), frozen into ice cubes
  • 1 scoop of vanilla protein powder (can be soy, pea, rice, whey, etc. You can also use any flavour that you want, I just prefer vanilla)
  • ½ teaspoon guar gum
  • ½ teaspoon xanthan gum
  • Sweetener to taste (I use stevia)
  • Extract of choice (vanilla, almond, maple and coconut are all delicious!)
  • Dash of salt OR ¼ cup cottage cheese
  • Liquid to blend

Optional Add-Ins:

  • PB2
  • Peanut Butter
  • Chocolate Syrup (sugar-free chocolate syrup is pictured)
  • Avocado
  • Frozen banana
  • Maple Syrup (Sugar-free or regular)
  1. Freeze milk in an ice cube tray. I usually freeze extra just in case.
  2. Add all ingredients except ice to blender (you can use a Magic Bullet or NutriBullet but you might need extra liquid). Personally, I use my immersion blender and mix in a thick plastic glass because I find that pushing down on the ice cubes helps them blend more easily than in a blender.
  3. Blend, adding ice cubes one at a time until you reach a consistency you like.
  4. Eat immediately, or freeze for 30-60 minutes to make thicker.
  5. Top with syrup, if desired, and enjoy!

Calories: 133| Fat: 0.5g| Carbs: 2g| Protein: 30g

* Adapted from Stuftmama and Heather Eats Almond Butter

What’s Keeping Me Busy

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I know I haven’t been blogging so much lately – I have the best of intentions but dang, I have a lot of stuff keeping me busy these days. Here’s what’s keeping me from blogging more frequently:

1. Real Estate

Around 7 months ago, I got my real estate license. Since then, I’ve pretty much been dabbling in real estate as an ‘odd job’; I listed a friend’s condo for sale this past winter, and will be listing another friend’s row home in the coming weeks (and helping her and her husband find a new home!).  I’ve also been helping Matt with his real estate endeavours, like holding open houses and doing photography for his listings. I kind of love it and hope that I can do more in real estate down the road, but for now I’m happy that I have people in my life who believe in me enough to trust me with selling their property.  The icing on the realty cake is that I have three more courses I need to do in the next year in order to graduate from being an articling realtor to a…well, a ‘real’tor ;) I couldn’t resist…

3. The Weather

I can’t sugar-coat it – our winter was hell and our spring has been crap. I am 100% positive that I am one of those people who thrives in a warm climate all year round, and while I may fraternize with winter when forced, I do not enjoy it. No, I don’t think the snow falling is pretty, and no I don’t think that the trees look magical when they coated in a fresh powdery layer. Know what I think is magical? Palm trees.

So, with that in mind, I spend every sunny and warmish moment outside, come hell or high water. I walk to watch Matt’s softball games, I walk to the far grocery store just for the air, and I walk just to walk. Walking is not conducive to typing, so you can understand how this would interrupt even the most dedicated blogger.

3. Studying Personal Training

One of my personal and career goals for 2013 is to complete my personal training certification. I don’t necessarily intend to work as a personal-trainer in a physical gym, but since I spend most of my spare time reading about fitness and health, it seemed like a natural progression for me to get some formal training on the subject. I’m pretty motivated to cross this goal off my list, but even more so because I’m registered for the Precision Nutrition Nutrition Coaching Certification, which I can’t complete until after I’m a certified personal trainer because it (the nutrition certification) counts as a continuing education credit for the personal training certification. Does that make sense? I can’t even tell.

4. Marathon Training

The sun is [sometimes?!] shining, the birds are chirping, and my running route has thawed…which means it’s marathon #2 training time! Due to my previously mentioned back tension, each of my training runs has become a ritual involving running drills, running, stretching, foam rolling, more stretching…you get it. In any case, the running itself is not what has been taking up my time, but the visits to the physiotherapist, chiropractor, and massage therapist sure have been. On that note, so has…

5. My Nutrition Coach

After my weight loss essentially stalling between January and May, and some compulsive eating habits that I wasn’t too fond of (a nasty residual habit from the days of marathon training), I decided to call in the big guns. Enter: Georgie Fear. Georgie hangs out on some forums I frequent, and I’ve been subscribed to her blog for year. Although she’s a registered dietician, her approach is focused far more on the psychology of eating behaviours than on the dietetic aspect – ie you won’t get a meal plan if you work with her. What you will get is guided leaning activities, challenges, paradigm shifts and habit changing.

So that’s what’s keeping my schedule packed these days – thankfully all positive things, but I do find myself wondering how I ended up taking all these courses (and there are a half dozen more on the back-burner, trust me) after finishing 6 years of university just three years ago. Suffice it to say that if I could talk to 17 year-old me I would tell her to take a very different path than the one she was planning to take. Oh well, hindsight is 20/20, right?

What’s keeping you busy?

How I Stay Motivated

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One of the main reasons that people give for not working out and eating healthy is that they just can’t seem to get – or stay – motivated. I firmly believe that intrinsic motivation is the #1 keystone to success in creating out a healthy life,; however, if you need that extra push (and we all do sometimes), there are more resources than ever before  to help you on your way. Here are a few that I find myself looking to for those times when I can’t seem to get my butt out the door:

 1.    Instagram

Instagram seems to be pulling ahead of Twitter in terms of popularity these days. Obviously this social networking tool is fantastic for sharing photos with your friends, and for keeping up with the ins and outs of your favorite celebrity’s life, but if you’re not using it for workout and healthy eating motivation you are missing out in a major way.

Whether your health role model is an athlete, a fitness model, or a natural foods chef, odds are they use Instagram to document their workouts and meals. By following them you not only get to  see what they’re doing to keep in shape, but who their favourite Instagrammers are – a great way to find new people you would never find otherwise.  A few of my favourite people are:

Spicyysweet

Staysharpbestrong

Trulyjess

Fitfreakgeek

Spoonfuloffit

If you want to follow me over on instagram, you’ll find me here

2. Blogs

Obviously if you’re reading this, you’re not new to blogs! Still, it seems these days that all the ‘big name’ professional bloggers are stealing the show, while all the fabulous lesser known blogs are overlooked. Here are a few blogs I insist you check out:

Peanut Butter Runner

The Athletarian

Eat, Lift & Be Happy

Skwigg (no longer updated in forever but worth reading)

Ask Georgie

3. With A Little Help From My…Coach?

Nutrition coaching seems to be the next big thing. Think of it was having a personal trainer for your eating, or your health general. A good nutrition or health coach will do way more than just recommend a diet for you or tell you what foods to cut out; they will help you understand your  own needs and what works for you’re feeling overwhelmed or just can’t seem to make strides with your health goals. I’ve recently invested in a health coach because I am aware of the fact that there are areas of weakness that I need help with, and because it’s a career I would love to explore in the future and of which I figured I should have some firsthand knowledge. These are just a few of the health/nutrition coaches that I’ve heard nothing but rave reviews for:

Coach Georgie (my coach!)

Neghar Fonooni

Dani Spies

What I Loved About April

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I thought it would be fun to do a post on the things – both material and non-material – that I’ve loved in April. Spring is in the air in the Nation’s Capital and it’s put a spring (pun intended) in my step. Maybe this post will give you ideas for some things you can SPRING for…ok, I’ll stop. Without too much chit chat, here are things I looooove:

Food

1. Quest Bars (available at Nutrition House, GNC, Fitshop and Popeyes in Canada)

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These are AMAZING. Best protein bars ever. Low [net] carb, high protein, and high fiber. And no wacky ingredients. Only downfall is that they’re a bit pricey at between $3 and $3.50 a pop.

2. Fitness

In early April, I went to see a physiotherapist here in Ottawa who specializes in running gait analysis. I’ve had gait analysis done before, but because it wasn’t done by a licensed physiotherapist I had to pay out of pocket. My incredible massage therapist (seriously, if you have aches and pains and are looking for an RMT in Ottawa, hit me up and I’ll give you her contact information) recommended I see a physiotherapist who did the same kind of thing, and I learned so much about my body and how to make it more efficient. If you’ve ever had a running injury, or are just curious about how to be a better runner, it’s worth it to see if someone offers a similar service in your area.

3. Beauty

Maybe it’s the week I spent at an ashram, but I have recently developed a nose for more ‘earthy’ fragrances. I’ve always been a fruity/citrusy perfume lover, but I’ve noticed that lately I’ve been pulled toward scents like anise, sandalwood, and yes, even patchouli. I’m tucking extra pennies away to buy the Aveda Chakra 2 perfume, in particular.

Chakra™ 2 Balancing Body Mist

4. Music

 

5. This Sunscreen

I ended up ordering the Coola sunscreen that I talked about in my Wish List post, and I LOVE the mattifying facial sunscreen. It’s amazing!

Face SPF 30 Unscented Matte Tint

 

 

 

5 Things I Learned In A Week At An Ashram

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Well, I’m back from a week at the incredible Sivananda Ashram in the Bahamas. I’m not sure how to sum up my experience, except to say that it was surprising, enriching, relaxing, and life-changing. I honestly had no idea that it was possible to learn so much about myself in a week, and I wanted to share some of my revelations with you all.

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1. Adapt, adjust, accommodate

Those three words form part of what could be described as the Sivananda creed, and could probably serve as the theme for my week at the ashram.  are the core teachings of the Sivananda Yoga Vedanta Centres and Ashrams.

See, a lot of meditation and chanting happens at the ashram…like a loooot of meditation and chanting. Positive thinking and meditation is one of the Five Points of Yoga that governs the Sivananda ashrams. I am neither a meditator, nor a chanter; in fact, I’m pretty much the disembodiment of team spirit. In spin class when the instructor attempts to solicit “Woo!!”s from the crowd, I am stone-faced in the back row. In yoga, when the instructor invites the group to ‘Om’ together, I might emit a low ‘hmmmmmm’ just so I’m not that girl destroying any sort of mystical energy floating around the room.

On day 1 at the ashram, I suppressed laughter as a patchouli-scented room full of people dressed in flowy white linen sang call-and-response songs in Sanskrit and sat in silent meditation for a half an hour. Day two, I chuckled when my yoga teachers opened and closed our classes with three “oms” and a Sanskrit prayer. By Day 3, I was mouthing along to the songs and “om’ing” with the best of them. I got over my fear of looking/sounding silly and realized that by not participating, not only was I in the minority, but I was also wasting a cultural experience. Essentially, I surrendered to my environment…and it felt kind of nice to just go with the flow and just not think for a while. This can be applied to just about every area of my experience at the ashram, from the food to general flow of life. Adapt, adjust, accommodate.

2. Food Is Not Scary

Meals at the ashram are 100% vegetarian and served twice daily – once at 10am and once at 6pm. Before leaving, I had some anxiety about the fact that the food was described to be very carb/starch based and that I would only be able to eat twice a day. I contemplated buying snacks in the airport on the way, but decided that I as going to embrace the experience and trust the yogis that they knew what they were doing with the whole food thing.

The first few days, my meals were massive and left me feeling incredibly bloated. Not the food’s fault…I was consuming WAY too much food out of fear that I’d be hungry an hour later. Here at home, my macronutrients tend to be evenly split between carbs, protein, and fat. Soon, I had a revelation: since I was moving less (gentle yoga twice a day and walking a couple miles each day), I was never hungry between my meals. That’s EIGHT HOURS without starving, people!

By day three, I learned what my favourite items were (homemade bread and kefir, mmm) and focused my meals on those items. I didn’t feel stuffed, nor did I explode from eating too many carbs. On top of all that, I was no longer finishing my meals and wondering what was for dessert. I wasn’t even thinking about food between my meals! I’m sure part of this phenomenon was due to being away from work and filling my days with things I truly loved (the beach, walking, exploring, and yoga). Nevertheless, I can’t explain the deep feeling of freedom I felt in relation to food and exercise – something I’ve virtually never felt before.

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3. More Is Not Always Better

I’ve been having some issues with my lower back for the last few months. I haven’t really mentioned it here because I was in denial about it being anything significant and I’m too stubborn to accept defeat. Thus, despite my back pain, I kept hammering out my 2 hour spin sessions and lower body strength training workouts and just kept paying to see my chiropractor even though I knew in the back of my mind that I was undoing all of his work every time I hunched over a spin bike. When I booked my trip to the ashram, my initial reaction was fear and anxiety about the possibility of not being able to exercise at the intensity to which I’m accustomed while there. In the week before, when my back was really giving me grief due to a few activities that were NOT in my spine’s best interest, I came around to the idea that a week of forced rest could do me some good.

Suffice it to say that my back pain is almost gone now. If I had just taken a week off 2 months ago instead of suffering and forcing my body beyond its limits, who knows how much farther ahead I would be today. Note to self: learn from this lesson!!!

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4. I’m Not Crazy

I’ll be honest and tell you that the months of January, February and March were really excruciating for me as far as just being me. I was doubting my capabilities in every single area of my life – fitness (due to my back), food (due to some really sweet-filled weekends), friendships, and work. I was wondering if I even possessed the skills/strengths that I had prided myself on previously.

In the week that I was away, I had the amazing opportunity to reaffirm what I had previously known, and to discover new things about myself. I learned that I’m still a strong and assertive communicator, still possess an entrepreneurial spirit, and am still a goofy light-hearted person who is good at making friends and at talking to people in general. I learned that somewhere within me is a ‘normal’ eater and someone who is not the compulsive exerciser that I’d become in the last few months to try and compensate for my weekend feeding frenzies.

I’d be lying if I said I don’t feel myself receding back to pre-trip me with every day back at work, but I’m refusing to give in.

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5. Patience

In the Bahamas, and at the ashram, I learned that time constraints are loosely interpreted. Call a cab, and it might be there in 10 minutes, or it might be there in 30. Ask for a lamp to replace the one that’s missing from your tent, and you might have to ask five more times before it shows up. If your yoga class starts at 8, it really starts at 8:15. If you eat breakfast at 10am, you won’t eat again until 6pm. Sometimes the sand is packed and easy to walk on, and sometimes every step you take it like walking in quicksand. One day you will be able to touch your toes, and the next your body might resist. One evening your mind might slip into meditation seamlessly, and the next it may keep wandering.

There is nothing to do in these instances but to be patient. Not an easy lesson for a Type-A personality with a suspected mild case of OCD, but there is no choice. It is what it is.

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Until next time,

Om ;)

What’s Going On

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Most of my posts recently have been a little less about life and more about education, or sharing great products with you. I’m a big fan of educational posts on other blogs, but, inspired by reading the lovely Amy‘s posts every day,  I do feel like it would be nice if I shared a bit more on here about what’s been going on with me lately. A lot has happened since the beginning of 2013, which I will summarize here for you:

Weight/Diet

Well, weight has actually stayed the same, so nothing to report there. A part of me wishes I’d seen 139 somewhere over the last few months, but another part of me knows that maintenance or even a small gain is pretty par for the course for me over winter. I’m actually happy that even without running 50km a week, I’ve managed to maintain last year’s loss. My goal for April is to see 139 on the scale, at which point I will collapse into a puddle of tears since I haven’t seen a number lower than 140 since I was 10 (no, seriously).

One area that I am struggling with is my weekend eating. You’d think after losing 100lbs and maintaining it for 3 years, I’d have figured this out by now…but I haven’t. I’ve developed a nasty sugar habit lately that involves going to Bulk Barn every Saturday and getting small bags of my favourite candies. This is not the issue; the issue is that on top of this candy habit, I’ve developed a frozen yogurt habit, and an ice cream habit, and a multigrain Tostito + salsa habit, aaaaaand a habit of eating whatever else might look delicious between the hours of 5pm on Friday and 11:59pm on Saturday. If you’re thinking “But why do you keep all that stuff in the house?, ” the answer is that I don’t, but typically we’ll spend most of the day on Saturday at Matt’s family’s house and there are treats GALORE there. The solutions are as follows:

1) Develop better willpower

2) Stop going to Bulk Barn

3) Stop going to Matt’s house

The best answer is obviously 1, but part of me feels that 2 and/or 3 would make 1 a lot easier. Something to break the cycle, if you will.

Exercise/Workouts

My exercise regime this winter has been primarily functional in nature…meaning I’ve been choosing exercises to help improve my running. I’ve been seeing a great massage therapist and chiropractor for the last few months, who have given me tons of great suggestions to help me improve my muscle imbalances and technical glitches :) Some of the highlights have been:

Band Walks

Clamshell

Bird Dog

The ultimate goal is to improve my marathon time, which is one of my goals for 2013. Speaking of marathon time, I’ve officially registered to run the Chicago Marathon on October 13, 2013. The course and spectator support is legendary, so I have high hopes!

I’ve also been making a conscious effort to stretch more, which is why I’ve booked a week long yoga vacation at the Sivananda Ashram in Nassau, the Bahamas. I’ll be spending a week meditating, doing yoga, beach-laying, and eating delicious, healthy vegetarian food (no candy!!). I’m expecting that it will be a profound experience that will do my mind, soul and body a world of good.

Last, but not least, I’ve enrolled in the American College of Sports Medicine Certified Personal Trainer course (ACSM-CPT). I’m off to a slow start with the studying because I’ve been swamped, but all in all I’m excited :)

I hope you’re all doing well!

I’ll Tell You What I Want…

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…what I really, really want.

No seriously, I will. I’ve told you about fitness things I’ve wasted money on, about about my best fitness splurges - now It’s time for me to tell you about the things I’m lusting over but haven’t bitten the purchasing bullet yet. Now, I know you’re thinking this blog has taken a materialistic turn south, but like a fat kid on a diet (I was one, so I can say that, right?), I am in money-saving mode and hence, drooling over things that I won’t let myself buy.

1. A Swimp3 Player

SwiMP3® X18

I’m that annoying person who always has headphones in – at my desk, getting groceries, walking down the street – so it makes perfect sense that I would want to listen to music while I’m swimming, too. While I find swimming to be very meditative, I think that sometimes I start to go a bit looney counting my lengths and strokes and breaths and, honestly, sometimes I just hum along to a song while I’m swimming anyway. Why not have there be real music instead of just looking like I escaped the asylum and hopped into the pool at the YMCA? There are a few models of waterproof mp3 players on the market, and even little cases to make your iPhone/iPod waterproof, but frankly I am skeptical. The Swimp3 player, however, has amazing reviews! Essentially the little headphones are also the mp3 player itself, and clip onto your goggles – no cords!

2. Coola Organic Sunscreen

Confession: I’m awful about applying sunscreen in the summer. I typically wear a primer and/or foundation with spf, but other than that, I’m negligent. I don’t make a conscious effort to apply facial sunscreen because my t-zone is already an oil slick and with sunscreen, it’s 100x worse. I have no excuse for neglecting my body except that I’m lazy and a tan helps to hide cellulite ;) But seriously, I should at very least stop being so dumb about applying sunscreen when I do my long runs in the beaming summer heat. Enter: Coola Organic Sunscreen. While I’m not refuting the sun’s role in causing the development of melanoma, I think that skin cancer is also due to the lack of protective fruits & vegetables in our modern diet – for example, lycopene (found in tomatoes), which may provide sun protection from within.

In any case, there’s been some buzz lately about the possibility that the sunscreen we use has questionable ingredients with unknown potential long-term effects. The more I’ve read controversial articles on the things we use to protect us from the sun, the more my interest has been piqued in more natural skin care, like Coola. Specifically, I am eying:

Coola Face SPF 30 Cucumber Matte Finish

Face SPF 30 Cucumber Matte Finish

and Coola Sport SPF 30 Unscented Sunscreen Spray

Naturally shield and nourish skin everyday with this antioxidant-infused, mineral matte SPF 30 sunscreen. Offering broad-spectrum UVA/UVB plus environmental protection, this light, natural cucumber scented formula gives skin an immediate line-smoothing finish. Made with organic Rose Hip Oil, rich in free radical fighting Vitamin C; and organic calming Evening Primrose and Flax Seed Oils, delivering abundant Omega-3 and Gamma-Linolenic Acid to improve elasticity and help skin retain moisture. Organic Shea Butter smoothes and hydrates while the phyto-protector Plankton Extract rejuvenates skin.

  • Ideal for normal or oily skin
  • Natural Cucumber Scent
  • Preservative Free Formula
  • Infused with Certified Organic Ingredients
  • Water Resistant (40 minutes)
  • No nano-sized particles

Sport SPF 30 Unscented Sunscreen Spray

Hurray for Spray!™ Spritz your sunscreen on the go with this clear, natural, and unscented continuous spray. Offering Broad Spectrum SPF 30 protection, this Farm to Face™ sourced spray will also nourish, repair and hydrate skin with 70% certified organic ingredients like Cucumber, Algae and Strawberry Extracts; and Red Raspberry Seed Oil, a natural sunscreen and anti-inflammatory rich in Omega-3 and 6. Have your fun in the sun and then some with COOLA!

  • Easy spray-on application
  • 70% organic inactive ingredients
  • Infused with anti-aging antioxidants
  • Unscented
  • Water Resistant (40 minutes)
  • No nano-sized particles

Now, I would happily splurge on these two products, except that I can’t find them anywhere in Ottawa, nor can I find them on a single website that will ship to Canada without charging me $10+ in shipping. I’m hoping that a local health food store will start selling them soon!

3. A New Workout Wardrobe

I went through a phase about a year and a half ago where I accumulated a ridiculous amount of workout tanks and capris. After taking stock and realizing that I had too much clothes and nowhere to put it all, I put myself on a workout clothes ban. Fast forward to now, when most of my clothes is either too big or stretched out, and I find myself perusing websites for brands like Nike, Under Armour, and Lululemon for new workout gear. A few thing I’ve been drawn to lately:

Lululemon Energy Bra

Energy Bra

Truth be told, I already own this bra in hot pink. Unfortunately (and fortunately), as I lost weight marathon training last summer, it’s now too big. It’s passable for stepmill, spinning and strength workouts, but not so good for anything involving vertical motion, if you catch my drift ;) My favourite is the pop orange colour, but I couldn’t mind having it in black, too.

Lululemon Wunder Under Crops

Wunder Under Crop

I think it’s somewhat of an athletic female right of passage to own a pair of these pants, and yet I’ve never bitten the bullet. I do have these in the full length in a size 10 (from a couple of years ago) and a size 6 high-rise (from this winter) but haven’t sprung for the crops for some reason. My trusty Old Navy crops, as much as I love them, are 2 years old and are infused with a perma-stink that won’t quit, so I think the Wunder Unders are in my future. I actually would recommend the Old Navy crops to anyone watching their budget, but my local Old Navy is terrible at carrying stock of the workout line, so I haven’t been able to get more.

Lululemon Free Fall Crop

Free Fall Crop

Now, I include this item here while being fully cognizant of the fact that they will probably look ridiculous on me. I generally think that one has to be awfully waify and lean to wear loose jogging pants – especially with an elastic hem – and have them look semi-flattering. With that said, it occured to me as I dashed home from the gym this (-15 degrees celsius, I might add) morning in way-too-thin crops that it wouldn’t kill me to have a pair of looser pants for layering. Maybe $86 pants are not the place to start, but you’re not the boss of my wish list!!

Nike G87 Sublimated Print Tank

Nike G87 Sublimated Print Women's Tank Top

Have you bought anything cute lately? I generally hate shopping in ‘real life’ so I have tunnel vision – I am definitely open to suggestions ;)