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Fast & Easy Diet and Exercise Plan – Perfect For The Busy Girl!
October 28, 2010 at 11:28 am 0
treadmill If you are looking for a quick and dirty – and incredibly easy to follow – diet and exercise plan we have just the thing for you! It’s easy to follow, relatively painless, and works for every woman, no matter how busy her schedule is! The plan is simple – start every week day with 20 minutes on the treadmill. Walk for 2 minutes, and then speed it up for 18 minutes of jogging. If you have more energy push yourself for a harder run, or if you are feeling slugglish set your treadmill to a slower pace – as long as you’re running! If you don’t have a treadmill it’s no problem - jump rope, take a bike ride, or go for a swim. The important thing is that you’re jumpstarting your day – and your metabolism – with 20 minutes of exercise every week day. After your morning exercise eat a light and fibre filled breakfast. Our fave is 1% milk with a small handful of old style muslix. The milk fills us up, and the muslix gives us protein and all sorts of great vitamins. You can also try no fat cottage cheese and an apple, or plain oatmeal with a spoonful of honey and a few berries. Come lunch time you’ll notice a big difference. Since you already exercised and started your day with a healthy breakfast you’ll be much more motivated to keep yourself healthy – and you don’t want to waste your efforts from the morning by eating crap now – so staying to a healthy plan all day just comes naturally! Try it out – run for 20 minutes every morning, followed by a light and healthy breakfast – you’ll be amazed what it does for your body, mind and waistline and you should start to see a difference after just one week
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Life
How To Reward Yourself Without Pigging Out
October 4, 2010 at 9:21 am 0
reward You work hard at work so you can be rewarded with a big salary, but what about in your personal life? If you are like most women you often make food you reward, or in some cases your relief! You packed up all your summer clothes and tidied up your house so you reward yourself with a big glass of Cabernet, or your favourite chocolates. You worked, hard, so you deserve it....right? Before you know it you are rewarding everything you do, and you've gained 5 pounds! Learning how to reward yourself so that you feel satisfied, but don't overdo it, is hard. Here are some tips to help you curb your bad habits, so rewards end up making you feel good and pampered. Know what you’re rewarding Before you establish your perk system, you have to decide what behaviour you’re reinforcing. Just as you want to be specific when setting goals, you want to be detailed in how you’ll congratulate yourself for meeting them. Are you going to treat yourself when you’ve eaten healthy for a few days or when you’ve dropped 5 pounds? Choose bigger payoffs for more challenging accomplishments such as losing 40 pounds, dropping 10 percent of your body fat, or lowering your cholesterol by 20 points. Have smaller, stick-with-it bonuses in mind for days when you need just a little pick-me-up to keep going. Write down rewards on the calendar We’ve encouraged you all along to log your goals as well as what you’re eating and doing for exercise. Now look at your calendar and set “treat” days ahead of time. Then keep a list of perks you’ll dole out as you meet your goals or make it through tough tests of your newfound resolve. Know your motivators Choose things you’re excited to work for, like a massage or pedicure, a night out with friends, or new clothes. One caveat: Never use food as a reward. It can give a bad habit -emotional eating- traction and thwart your progress.
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Life
Want To Slim Down? The 30 Day Fitness Challenge Starts Sept 7th
August 24, 2010 at 10:24 am 0

Jumping on the beach

In just 14 short days the 30 Day Fitness Challenge is set to begin! That's right, the kids go back to school and you go back to the gym! And don't say you didn't get enough time to enjoy the summer - you have 2 full weeks to drink cocktails, eat sweets, and laze in the hazy last days of summer. When you've had just about enough of the dog days you can pull up your socks, tie up your laces and join us for 30 FUN FILLED days in the 30 Day Fitness Challenge. To Enter Simply sign up for our newsletter
Each week we’ll send you delicious (and healthy) recipes, an excercise plan and some motivational tips. PLUS, each week we’ll have some fabulous giveaways from any of our fantastic promotional partners including: Booty Camp Fitness Burts Bees Upper Canada Soap Company Revolution Organics Simon and Schuster Canada Join Us – sign up for our newsletter to Have Fun, Get Fit & Win Prizes!
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Life
Delicious & Light Chicken With Sundried Tomato Cream Sauce
May 4, 2010 at 11:47 am 0
Chicken with Sun-Dried Tomato Sauce Creamy and healthy may sound like an oxymoron, but it's possible to have both! Last night we tested out this wonderful epicurous recipe. As part of our getting bikini ready plan to eat light, eat at home and eat healthy we wanted to try a delicious meal that was also a bit creamy and rich - but still healthy! This meal was excellent - it took about 40 minutes to cook, we loaded up on vegetables and used lighter options for cream etc whenever possible. The result was amazing - it was rich and flavourful and we felt full and satisfied at the end without feeling like we'd overindulged. Here's how you make this super delicious chicken with sundried tomato cream sauce for two. Ingredients: 1 boneless skinless chicken breast 1 tablespoon olive oil 1 garlic cloves, minced 1/4 cup drained sun-dried tomatoes (packed in oil; 1/2 ounce), patted dry and coarsely chopped 1/4 cup dry white wine 125 g light cream cheese (with 20% fat or less) 1/4 cup thinly sliced fresh basil 10 sliced mushrooms 2 cups fresh spinach 10 kalamata olives Preparation: Pat chicken dry and season with salt and black pepper. Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then brown chicken with garlic, turning once, about 6 minutes total. (Chicken will not be cooked through.) Transfer with tongs to a plate. Add tomatoes and white wine to skillet and sauté, stirring for about 1 minute. Add mushrooms, saute for 2 minutes uncovered and then cover and sauté for another 2 minutes. Add chicken to skillet with any juices accumulated on plate and simmer, covered, until just cooked through, 4 to 5 minutes. Transfer chicken with tongs to a platter and keep warm, loosely covered with foil. Add cream cheese, spinach, basil and kalamata olives to skillet and bring just to a simmer. Transfer sauce to a deep heatproof bowl or 1-quart glass measure and purée with an immersion blender until almost smooth. (Alternatively, blend sauce in a standing blender. Use caution when blending hot liquids.) If necessary, add water to thin to desired consistency, then season with salt and pepper. Cut the chicken breast in half, serve sauce over chicken and sprinkle with remaining 2 tablespoons basil.
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Life
Light, Healthy, And Delicious Mexican Chicken Lime Soup
April 6, 2010 at 12:44 pm 0


Mexican Chicken and Lime Soup
We discovered this recipe last year in Mexico...and have been making it at home ever since! The fresh, light and healthy ingredients make a gorgeous combination of flavours, it's very filling, and it's super light and healthy to boot! Better yet, it only takes 20 minutes to cook, and since you lay out the ingredients for everyone to add to their individual bowls it can please the most fussy of eaters! It's a total recipe success! Here's what you need to know to make it. Recipe: Serves 4 2 skinless, boneless chicken breasts 16 cups of water 3 cups rice (brown if you want to be super healthy!) 1/2 cup thinly cut cilantro 1/2 cup thinly cut red pepper 1/2 cup thinly cut zucchini 1/2 cup thinly cut green onions 1/2 tbsp thinly cut jalapeño pepper 1 lime cut into 6 wedges Directions: Place 3 cups rinsed rice and 6 cups of water in rice cooker - close lid and don't re-open until the buzzer goes off letting you know it's done. Approx 10 minutes after closing rice cooker lid start cooking soup base. In a large pot place the chicken breasts cut into bite sized pieces and 10 cups of water. Boil for approx 10 minutes, and add salt and pepper to taste. On a plate arrange the cut vegetables in separate piles. Put in the middle of the dining table.

delicious vegetables to add to the soup
When the rice cooker let's you know the rice is done place four heaping spoon fulls of rice in each bowl, then cover with chicken stock and pieces of chicken. Place each of these bowls on the table with spoons and then invite everyone to add their own veggies and enjoy!
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Life
Scrumptious Baked Chicken With Mustard and Lime Sauce
February 26, 2010 at 12:39 pm 0
Last night I tested out this Paula Deen recipe for backed chicken with a wonderful and tangy sauce. I had the ingredients on hand and just googled chicken, lime and mustard and this nifty little recipe came up on the search results. It was so easy to make and tasted restaurant delicious, and best of all it was ready in about 20 minutes! This is a great family meal, or could also make a wonderful at home date meal.

Wonderful baked chicken with lime and dijon sauce

Wonderful baked chicken with lime and dijon sauce

Here's how you do it. Ingredients: 2 large skinless boneless chicken breasts 3 Tbs Dijon Mustard 1 Tbs Mayo 1 Garlic Clove, minced Finely grated zest and freshly squeezed juice of 1/2 Lime 3/4 Tsp pepper Salt to taste Chopped parsley to garnish Directions Preheat the oven to 400. Rinse the chicken and pat dry. In a bowl, whisk together the mustard, mayo, garlic, lime zest and juice and pepper. Season the chicken generously with salt. Place the chicken in the baking dish and pour the mustard-mayo mixture over the chicken, covering it evenly. Bake until it is cooked through (approx 15 minutes) and then serve with steamed asparagus and mini roasted potatoes. You can also finish the chicken off with parsely if you'd like.
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Life
Divine Baked Tilapia with Garlic and Parsley
February 11, 2010 at 12:13 pm 0


A light, healthy, and delicious tilapia dinner

A light, healthy, and delicious tilapia dinner

Here's an amazing fish recipe that we recently tested out. It's light, healthy and delicious! And since we are getting married in less than one month we're looking for all the healthy, light meals possible. Ingredients 1 tilapia fillets 1 tbsp olive oil 1 tbsp anchovy paste 2 tbsp fresh squeezed lemon 1 cup parsely 3 cloves garlic Instructions Preheat the oven to 350°. Place the fish in a baking dish. In a bowl, mix the olive oil, garlic, lemon juice, anchovy paste and parsley, and pour over the fish to coat it. Cover and marinate in the refrigerator for 20 minutes. Season with salt and pepper, and bake in the oven for 10 to 15 minutes. In the last three minutes of cooking feel free to add some spinach or asparagus to your baking dish for your vegetables. Now, sit down and enjoy! I really, really, really wanted a glass of wine with this but since I was going to work out later in the evening I couldn't. But...if you have a free evening to relax this would be even more divine with a glass of Pinot Grigio. Ah bliss!
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Life
Delicious And Super Healthy South Beach Salad- Try This Tonight!
February 1, 2010 at 12:59 pm 0
A fresh take on an everyday salad

A fresh take on an everyday salad

We discovered this South Beach Salad when we were in the Florida Keys. It's so delicious and easy to make! Ingredients: 1 (6 ounce) can water-packed tuna or fresh grilled chicken 1/4 cup light yoghurt 2 tbsp curry powder handful of cashews 1/3 green pepper 1/3 cup chopped cucumber 1/3 cup chopped tomato 1/3 cup chopped avocado 1/3 cup chopped celery 2 cups freshly washed lettuce Dressing: 4 teaspoons extra virgin olive oil 2 tablespoons fresh lime juice 2 cloves garlic, finely chopped 1/2 teaspoon black pepper Directions: Mix the tuna or chicken with the yoghurt, curry powder and cashews. Place lettuce on plate, put chicken or tuna in the centre, and then place the other vegetables around the plate. For the dressing mix the olive oil, limejuice, garlic, and pepper. Drizzle over the salad. Mix it Up! Feel free to use different vegetables and different types of lettuce. For a change you can put spices or sauces on your chicken or tuna. I used light yogurt and curry spices to make this chicken taste extra delicious, but feel free to expirement, as long as you choose low sugar and low fat options to keep it healthy.
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Life
From Fat to Fabulous – Women and Weight Loss
December 8, 2009 at 12:05 pm 2


For many women losing weight is a lifelong battle. Dieting and exercising like crazy, followed by binge eating and complete inactivity. The weight comes off then the weight goes back on…plus a little more. And the cycle gets repeated several times. How can you get off this cycle? For some women it’s easier than others…but for all of us it’s quite a journey. In this post I’m going to go back and forth with Mary, who is on the path to losing weight and getting to a place where she’s more comfortable and content with herself. I have been on the diet roller coaster before with a 55 lb diet swing, but I’ve finally kicked the habit. I wanted to go back and forth with Mary because her story is so inspiring and she’s working so hard to get to a great place in her life. I love women’s success stories and I thought this may be interesting to see two different perspectives, one from a woman who’s in the process, and one from a woman who’s won the weight war. What’s your weight story? Mary: In high school I was depressed and gained weight until I hit a high of around 255 or 260 pounds. On a 5'2" frame, that is a lot of weight. When I first went to college I decided to finally do something about the weight and try and change my life. My freshman year of college I started working out and eating healthier foods and I dropped 60 pounds. It was a very good first year of college. After that I went on a continuous cycle of gaining weight, and losing, and then gaining it all back. With every major change in my life, such as going to university, or moving to Europe, or moving home again, came another cycle of weight gain and loss. I’m making a huge effort to lose weight again and I've lost over 20 pounds since the decision to lose weight and am continuing my journey of weight loss. Hopefully now that I have freed myself from the destructive habits and environment I was in I will lose the extra weight and find a comfortable place for my body. Ingrid: For me losing 45 pounds was almost accidental. After my first year in university I tipped the scales at 165 pounds and size 10 pants. At 5’3 that’s quite a lot. I carried it all in my upper half; chubby cheeks, big boobs, thick arms and a full belly. I wouldn’t think twice about eating heaps of tater tots and a pile of cream cheese on a toasted bagel, followed by my two Mr. Big chocolate bars and a few cans of Coke. I never exercised. Then I got a job as a gardener. I was outdoors all summer long digging holes, planting flowers, pushing heavy wheelbarrows and walking all over the university campus. I also moved out of the college dorm and ate healthier and lighter foods, not on purpose but just because when I cooked for myself I didn’t eat much instant or packaged foods. I would have toast for breakfast, soup or a sandwich for lunch and pasta with tomato sauce for dinner. I wore dirty gardening clothes every day, and since it was summer, and I had a bit of pocket money from my gardening job, I bought new summer clothes for after work. When the fall came around I put my old clothes back on…and they fell off my hips. When I weighed myself at my friends house I couldn’t believe I weighed 120 lbs. Without realizing it I’d lost 45 pounds! What’s your goal weight? Mary: To be honest I'm not sure what my goal weight is and to me it's not very important. I've never weighed under 190 as an adult so I'm guessing it is somewhere around 175 is my goal, but I'm just shooting blindly and going to let my body figure it out once I get closer. Ingrid: 120 lbs. I’m where I want to be weight wise, I just want to get more toned. I’m always checking to mix up my exercises so I can maintain my weight where it is.

healthy food choices equals healthy weight

healthy food choices equals healthy weight

What’s the secret to your weight loss? Mary: Secret? Heheh. That is such a funny question. Their isn't a secret, so hopefully you will never believe someone who tells you there is. For me it was all about making that decision that I wanted to lose weight and be healthier. Once I made the decision and it became part of my mindset I knew I could do all the work necessary to lose weight. Ingrid: It’s not a secret, but a mind shift. It was a total change of lifestyle that had me exercising daily and eating better. What’s the one thing that makes weight loss difficult for you? Mary: I struggle with emotional and stress eating, so for me, weight loss has been difficult because I've so often fallen back into those traps and erased all the work I did previously. Not having a good handle on why I used food in the ways that I did made weight loss very, very hard. Ingrid: I think so many corporate work environments are dreadful for our health. I’ve worked in several offices and the best office environment is one that’s close to home (i.e. I can walk there), and has lots of amenities and walkable areas nearby. That way you can run errands, step out for a walk or go to the park. A commuting lifestyle is soooo horrible for our health, and usually suburban offices are surrounded by fast food joints, they don’t have walkable areas, and you need to drive to get there so you can’t walk to work.

happiness and a healthy weight go hand in hand

happiness and a healthy weight go hand in hand

How does weight loss affect your confidence? Mary: Well, I'm not going to lie - I feel a lot more confident when I've lost weight. I've been slowly becoming more confident during the last few years regardless of my weight, but I still have always remained below my highest weight ever. And that has definitely helped me build confidence in other areas of my life. Ingrid: It’s a chicken and egg story. I feel confident when I’m a good weight, but I watch my weight because I’m confident and don’t want to let myself fall into depressing patterns again. They work together very carefully, and one doesn’t come before the other. Are you on a weight roller coaster? Mary: I would have to say yes. I think I am at the end of the ride now and the weight is coming off for good, but I'm still on a ride that has taken me up and down weight wise for several years. I would lose weight during college then move back home and regain 30 pounds in a summer or in the year I spent there after graduation. That move out, move home weight fluctuation was a crazy roller coaster but I think now that I'm on my own and moving on I will finally be hopping off and settling at a healthy weight for me. Ingrid: I was before. After the gardening job I kept on slowly losing weight, and at one point I was 110 pounds. I had big dark bags under my eyes, no energy and was pretty unhealthy. But I was skinny! Two years later I’d graduated from university and was working in the corporate world. Sitting down all day, surrounded by unhealthy drinks and snacks all day a bit of weight crept back on. I was about 125 lbs for a few years, but now I’m at 120lbs and that’s where I want to stay. I look fit, but not skinny and I feel great. I eat well, exercises regularly and course correct whenever I feel myself putting weight on again. How does it feel to get more attention because you lost weight? Mary: It is a strange feeling. I've always dealt with feeling self-conscious and insecure, so having people compliment me often is something I still don't know how to deal with. I accept compliments and enjoy them because I've worked hard to feel and look better, but it feels strange to receive them and makes me wonder why we don't compliment people all the time. I would have liked to have been noticed and appreciated before I lost the weight, but I feel like I was almost invisible then. Ingrid: When everyone saw me they would always say “You look so good” or “Oh my god, you’re half the person you were before!”. After a while it started to bother me. Wasn’t I compliment worthy before? Did I have to be skinny to look good and have people notice me? After a few weeks I would cringe every time I’d hear someone say something about how much weight I’d lost. I was never weight conscious before, but after I lost so much weight, and had internalized the idea that skinny equals pretty I started to watch what I ate more and more. But now I’m totally comfortable with myself. I love the way I look and I’ll gladly accept compliments. How’s your relationship with food now? Mary: Much, much better. I won't say it is perfect, because I still have times where I want to eat for comfort instead of nourishment, but those times are less often. I've learned how to eat mindfully and listen to what my body is telling me. If I'm full I can stop eating instead. I'm much more in tune with what my body wants and needs regarding food now. Ingrid: I think about food totally differently. I eat to nourish my body, not to fill up. When I’m hungry I always ask myself “Is this a good food choice?” I eat pretty healthy, but it takes a big effort on my part. -- For all the ladies that are looking to make some positive changes in their lives – don’t delay! There is no better day than today to start living your dream life Mary is a healthy living blogger at amerrylife.com. She has been up on the scale and down, but is confident that no matter what weight she is at she will be living a happy and healthy life. For more on her weight loss journey, visit her personal weight loss blog: amerrylife.com.
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