My New Favourite Protein Shake

Arbonne Chocolate Protein Shake MixI have finally found a protein shake that I actually enjoy, so I just thought I would share it with you.  I’m pretty picky when it comes to shakes because I find that a lot them leave a bit of an aftertaste or they make me feel nauseous.  My newly beloved Arbonne Protein Shake Mix is vegan and gluten-free certified. It has 20 grams of vegan protein and over 20 essential vitamins and minerals per serving. It comes in two flavours, chocolate and vanilla, but of course, my favourite is chocolate🙂

Why have a protein shake?

There are many benefits such as weight control because protein shakes can help control your fat and calorie intake. It also helps with portion control since each serving size has controlled portions of calories, fat, protein and carbohydrates.

Protein shakes help to build and rebuild muscle. Muscle tissue will break down with resistance training and even everyday use. Your body needs protein to help with the rebuilding process. Depending on the type of protein, when in liquid form it enters your blood system faster. For example,  Whey Protein Isolate is highly soluble and absorbed by the body more quickly than other proteins. Whey Protein Concentrate has a lower biological value than whey protein isolate. It has the same benefits as whey protein isolate version, but less efficiently.

Protein shakes are convenient because it reduces the time consuming process of food preparation when you’re crunched for time.

Protein shakes give you an opportunity to creatively add many other nutrients to your meal. You can add frozen fruit, ground flaxseeds, natural peanut butter or anything of your choosing. Try a few different combinations and see what you like!  #healthbeautyandopportunity

 

My Spartan Race

spartan swagSince I have been so busy between work and school, I found that my level of physical activity was slowly declining. I was probably still more active than your average person, but I still wasn’t where I knew I should be. So, early in the year I decided that I had to change and I needed something to help me change.  Since I am a very goal oriented and person I figured that if I had a goal to focus on that I would have no choice but to be prepared. That goal was to do a Spartan race,  http://spartanrace.ca/. I hit the gym hard and started training! I actually wanted to do this last year, but try finding a team of people who actually want to put themselves through a physical agony! Almost impossible! I finally found three other people who were just as crazy as me. We entered our team as, “The Mud Ninjas”.  Perfect name for this race because there was sooooo much mud!  Was it really necessary? Probably not, but it was a ton of fun!

On July 2nd, 2016, my team and I participated in the Toronto Spartan Sprint. It was 5-6 km of uphill running, about 21 obstacles, and I repeat, MUD!!  I figured we’d get through it in about an hour- ppfffttt!  Two hours and fifteen minutes later, we finally crossed the finish line together! The race took place at Brimacombe Ski resort https://brimacombe.ca/home . Definitely not hills for beginners!  The hills were very steep and became more and more challenging in the heat.  By the end of the race I was exhausted and limping from a knee injury. I went home, crashed on my couch and thought, “I’m never doing that again!”  But the next morning when I woke up my first thought was, “I can’t wait to do that again next year!” . I’m just a glutton for punishment that way!

What I learned from the race is that my cardio improved a lot. After not training for a while I really struggled during my soccer games, so I knew I had to improve in this area.  I also learned that my upper body is strong, but my grip strength is a lot weaker than what I thought. All the obstacles where I had to swing across bars and ropes, I would only make it half way before I wouldn’t be able to hold on any longer.  I learned the value of working as a team: helping each other through the difficult obstacles, motivating and encouraging each other and absolutely no one gets left behind. The most important lesson I learned is that I can push myself to any limit I desire and never give up, regardless of how much pain I’m in!

Where Have I Been??

back to blogging

Hello my friends!

As you can see from the title of my post, I’m back!  Where have I been since my last post last April? Actually, I would say my posts started to die off near the end of 2014. The reason being, I’ve had no time! In October 2014 I decided that I was going to go back to school to get my Business Administration degree for two reasons: 1. The degree would help advance my career,  and 2. I have always wanted to start my own business. I’ve never had any real business sense so I figured that this would help, and it has!

Since October 2014, I’ve been working full-time, going to school and have recently started two businesses. Needless to say, I have been extremely busy! I still have another year left of school. As much of a great learning experience it has been,  can’t wait until it is done, over with and I have my BA degree. It consumes so much of my time and has been really challenging. It is all online, which many people think would be easier. Nope!  With online learning you don’t have the benefit of a class room and being able to ask the professor questions. You have to be very organized, disciplined and self-motivated to learn and search for the solution to problems.  Thank GOD for YouTube, my online classroom! I wouldn’t have made it this far without it. Ever try taking Stats online?!! That had to be the most painful and most academically challenging thing I have ever had to do.

Anyway, enough about me. How have you all been? Thank you to my followers who didn’t give up on me and continued to follow me in my absence. My life is still crazy busy and will continue to be, but I miss blogging and I miss reading everyone else’s blogs. Looking forward to interacting with everyone again.

See you online!

Judy

Check this out on Pinterest.

Woohoo! Let’s do it, BEAST nation! – http://pinterest.com/pin/399553798167196581/?s=3&m=wordpress

Article: 12 Foods To Eat When You’re Totally Stressed Out

12 Foods To Eat When You’re Totally Stressed Out

http://www.huffingtonpost.com/2015/04/04/food-to-eat-when-stressed_n_7000212.html

Avocado Egg Salad

avocado egg salad

 

 

 

 

 

 

 

 

 

 

Try this, nutritious and delicious meal from http://www.spartan.com

Avocado Egg Salad « Food of the Day.

Enjoy!

Nutritious Breakfast

20140215_121701This is my most favourite breakfast.  It’s quick, nutritious and delicious.

All you need is:

6 egg whites

2 Tablespoons of salsa. (hot, medium or mild is your choice)

1/2 an avocado

I spray my frying with olive oil.  You can try coconut oil for some added flavour.  When the frying pan is heated and ready to go, I pour in the egg whites, add the salsa and then the avocado.  I just chop up the avocado with the spatula as I mix it all together.

Nutrition information

Approximately:

240 calories

13 grams of fat

10 grams of carbohydrates

24  grams of protein

For a little more flavour, you can add a whole egg.  This will change the total amount of calories, fat, carbs and protein but will still taste great.

25 Powerful Reasons to Eat Bananas

bananasI just happened to “Stumble Upon” this interesting article.  I never knew bananas had so many benefits.  I always knew they were very good for you and helped to prevent mosquito attacks in the summer but, this is pretty interesting stuff so I thought I’d share.  Can’t wait to try number 25😉

Have a read:

http://www.foodmatters.tv/articles-1/25-powerful-reasons-to-eat-bananas

Fitness for Diabetes

diabetes and exerciseToday, more than nine million Canadians are diabetic or pre-diabetic. The number of people with type 2 diabetes, also known as adult onset diabetes, is rapidly increasing.  Since regular physical activity improves the body’s sensitivity to insulin and helps manage blood glucose levels, both aerobic and resistance exercise is highly recommended.

Aerobic Exercise

This could be just about anything that keeps your heart rate elevated for at least 20 minutes. A brisk walk, swimming, cycling and jogging are all great forms of aerobic exercise.

The Benefits?

The benefits are the same for diabetics as with anyone else.

1. Improved sensitivity to insulin- Exercise has a powerful effect on  insulin sensitivity. Any  type of physical exercise has the potential to make your insulin more efficient.

2.  Better management of blood glucose levels-  Exercise helps to improve  blood sugar control, as well as boost your overall fitness. It helps to reduce the risk of heart disease and nerve damage. Be sure to track your blood sugar before, during and after exercise. This will help you to monitor how your body responds to exercise and prevent potentially dangerous blood sugar fluctuations.

The ideal values for blood glucose levels measured in mmol/l (millimoles per liter, a unit of measure that shows the concentration of a substance in a specific amount of fluid) are:

  • 4 to 7mmol/l before meals
  • less than 10mmol/l 90 minutes after a meal
  • around 8mmol/l at bedtime.

3.  Increase in heart and lung capacity- Important to improve circulation. Diabetes disrupts the vascular system, affecting many areas of the body such as the eyes, kidneys, legs, and feet. People with diabetes should pay special attention to their feet.

4.  Increase in muscular and cardiovascular endurance- Helps to burn extra glucose in the body and decreases resistance to insulin.

5.  Reduce heart disease and stroke risk- Diabetics are at an increased of developing  coronary heart disease, heart failure, and/or diabetic cardiomyopathy

6.  Increased HDL cholesterol- Cholesterol levels are affected by blood pressure and blood glucose. If your blood glucose and blood pressure are high, your cholesterol numbers may be off.  Exercise decreases blood pressure and helps manage blood glucose levels.

7.  Decreased stress- When your body is stressed, it prepares itself by ensuring that enough sugar or energy is readily available. This causes insulin levels to fall, adrenaline levels to rise, releasing more glucose from the liver. At the same time, growth hormone and cortisol levels rise, which causes body tissues to be less sensitive to insulin. As a result, more glucose is available in the blood stream.

8.  Increased mental health- Both depression and schizophrenia are risk factors for the development of type 2 diabetes due to their impact on the body’s resistance to insulin. People with mental illnesses also experience many of the other risk factors for diabetes, such as obesity and high cholesterol levels.¹ Exercise has been shown to reduce all these risk factors.

9.  Lower body weight- Losing weight and reducing body fat enables one to control their diabetes better. Losing 5-10 percent of your body weight, you will lower your risk of developing diabetes by 58 percent.

Ideally, you want to do at least three, thirty minute aerobic sessions per week.  However, the more sessions per week you do, the better  because one aerobic session improves insulin sensitivity for 24 to 75 hours.  The length of time will depend on the duration and intensity level.  If you’re hypoglycemic you need to careful if you’re running long distances.  If you have a nerve dysfunction chose a stationary bike or water sport over the Stairmaster or treadmill.

Resistance Exercise

Resistance exercise includes free weights, machines and resistance bands or tubing.

The Benefits?

While the benefits aren’t as many for resistance exercise as they are for aerobic exercise, resistance exercise offers improved glycemic control.  Resistance exercise increases muscle strength,  lean muscle mass and bone mineral density which enhances  functional fitness and glycemic control. It also helps prevent loss of skeletal muscle and osteoporosis.

Resistance exercise should be performed at least three days per week.  Again, if you have nerve dysfunction, stick to seated activities (chair-based strengthening an stretching). If you have retinal damage, avoid lifting weights.  A better option would be resistance band or tube training.

Don’t Exercise if…

  • Your blood sugar is less than 5.5 mmol/l or more than 16.6 mmol/l. Check your blood sugar 30 minutes before exercise to make sure you’re good to go.
  • You have numbness or tingling in your hands or feet.  Try wiggling your fingers and toes to help regain circulation.

What to Eat

  • Before your workout, try having a protein and fat-based snack such as nuts, yogurt, cheese or hummus.
  • During your workout you don’t need to eat but you need to stay hydrated! Drink plenty of water or a sport drink with 6% to 7% carbohydrates. If you feel light-headed or dizzy, check your blood sugar levels again.
  • After your workout have a whey protein shake with glutamine(glutamine will restore glycogen levels) or be sure to have a meal with both carbs and protein within 1 hour.

A combination of a healthy diet and both aerobic and resistance exercise will help one to take control of their health and limit their need for drugs. This combination will not only help manage type 2 diabetes it may proactively prevent it!

Christmas Cookies!!!

christmas cookiesMerry Christmas everyone.  My gift to you, especially for those with a sweet tooth, are these links to several recipes for a variety of delicious cookies and holiday treats. Just click on the link and voilà, bake away🙂

I’d like to thank you all for a great year of blogging. Thank you for your support, comments, likes, awards and just for reading.  I wish you all a very Merry Christmas and many blessing in 2014.

1-2-3 Cookies 7 Layer Cookies Allie Nelson’s Famous Snickerdoodle Cookies Almond Crescent Shortbread Amish Sugar Cookies Andies Candies Cookies Angel Crisps Angenets Applesauce Cookies Apricot Fold-Overs Aunt Edy’s Molasses Crinkles Auntie Linda’s Ginger Gems Bakeless Dream Cookies Banana Drop Cookies Best Chocolate Chip Cookies in the World Biscotti Biscotti Blueberry Cookies Boiled Chocolate Oatmeal Drop Cookies Bronwnies Brown Sugar Shortbread Brownie Cookies Brownie Delight Brownies Buccaneer Snowballs Buried Cherry Cookies Butter Cookies Butter Nut Balls Butterballs Butterscotch Haystacks C.O.P. Cookies Candy Cane Cookies Candy Cookies Caramel Shortbread Cheesecake Brownies Cherry Buns Cherry Crowns Cherry Winks Chewies Chewy Noels Chinese Chews/Haystacks Chocolate Chip Cookie Bars Chocolate Chip Cookies Chocolate Chip Meltaways Chocolate Chip Peanut Butter Cookies Chocolate Christmas Trees Chocolate Cream Cheese Squares Chocolate Crinkles Chocolate Mint Snow-Top Cookies Chocolate Oatmeal Cookies (no bake) Chocolate Snowball Cookies Chocolate Streusel Bars Chocolate Sundae Cookies Chocolate Walnut Crumb Bars Choco-Scotch Crunchies Choose A Cookie Dough Recipe Christmas Crackers Christmas Crunch Bars Christmas Ginger Snaps Christmas Macaroons Christmas Mice Cookies Christmas Shaped Cookies Church Window Cookies Coconut Cookies Congo Squares Cookie in a Jar Corn Flakes Cookies Cornflake Christmas Wreaths Cowboy Cookies (oatmeal) Cream Cheese Cookies with Apricot Filling Crème De Menthe Chocolate Squares Crème Wafers Crescent Cookies Crispy Crunchies Date Nut Balls Date-nut Pinwheel Cookies Diabetic Peanut Butter Cookies Disgustingly Rich Brownies Doodles Double chocolate chip cookies Double-Chocolate Crinkles Eatmore Cookies Eggnog Cookies Elizabeth’s Sugar Cookies Elves Quick Fudge Brownies Emily Dickinson’s Gingerbread Cookie Recipe Emily’s Best Brownies Famous Oatmeal Cookies Firemen Cookies Fluffy Shortbread Cookies Forgotten Cookies Frosted Peanut Butter Brownies Fruit Cake Cookies Fruitcake Squares Fry Pan Cookies Gems Ginger Cookies Ginger Crinkles Gingerbread Baby Gingerbread Cookies with Butter Cream Icing Gingerbread Men Gingerbread Men Ginny’s Gluten Free Chocolate Chip Cookies Glory’s Golden Graham Squares Glory’s Sugar Cookies Gramma Chapman’s chocolate coconut drops Grandma Elsie’s Zimt (cinnamon) Cookies Grandma J’s Butter Cookies Grandma Olson’s Parkay Cookies Great Grandmothers Sugar Cookies Gum Drop Cookies Gumdrop Gems Haystack Cookies Ho-Ho Bars Holiday Cereal Snaps Holiday Chocolate Butter Cookies Holiday Raisin Walnut Bars Holly Cookies Hungarian Cookies (Little Nut Rolls) Ice Box Cookies Irresistible Peanut Butter Cookies Italian Cookies Jacob’s Peppermint Snowballs Jam Bars Jessica’s Famous Brownies Jessie’s Chocolate Chip Cookies Jubilee Jumbles Juliet’s Peanut Butter Blossoms Jumbo Chocolate Chip Cookies Kentucky Colonels Kiefle (cream cheese cookies with jam filling) Kifflings Kiss Cookies Lacy Swedish Almond Wafers Lemon Angel Bar Cookies Lemon Bars Lemon Cake Cookies Lemon Cream Cheese Cookies Lemon Squares Linzer Tarts Log Cabin Cookies Luscious Lemon Squares M&M Cookies Magic Cookie Bars Melt in Your Mouth Cutout Sugar Cookies Melting Shortbread Meme’s Cream Cheese Cookies Milk Chocolate Florentine Cookies Mincemeat Cookies Mincemeat Goodies Molasses Cookies Molasses Forest Cookies Molasses Sugar Cookies Mom Mom’s Crescent Cookies Mom-Mom’s Ginger Cookies Mom’s Nutmeg Sugar Cookies Mom’s Old Fashion “Puffy” Sugar Cookies Monster Cookies Moravian Christmas Cookies Nana’s Famous Soft Southern Cookies Nitey Nite Cookies No Bake Chocolate Cookies No Bake Chocolate Oatmeal Cookies No Bake Cookies No Bake Cookies No Bake Peanut Butter Cookies No-Bake Chocolate Oatmeal Cookies No-Bake Cookies Norwegian Sugar Cookies Nut Balls Oatmeal Bars Oatmeal Chocolate Chip Nut Cookies Oatmeal Coconut Crisps Oatmeal Cookies Oatmeal Scotchies Old Fashioned Sugar Cookies Ooey Gooey Caramel Chocolate Dunk Ooey Gooey Squares Orange Slice Cookies Parking Lot Cookies Peanut Blossoms Peanut Butter Bars Peanut Butter Blossoms Peanut Butter Cereal Cookies Peanut Butter Chewies Peanut Butter Chocolate Bars Peanut Butter Cookies Peanut Butter Cookies Peanut butter fingers Peanut Butter Reindeer Peanut Butter Surprises Peanut Marshmallow Cookies Pecan Puff Cookies Peppermint Snowballs Peppernuts Persimmon Cookies Persimmon Cookies Petey’s Yummy Spicy Almond Thins Pfeffernuesse Pffefferneuse Cookies Pineapple Filled Cookies Pizzelles Potato Chip Cookies Potato Flake Cookies Praline Cookies Praline Strips Pterodactyl Nests Pumpkin Bars Pumpkin Bars Pumpkin Chip Cookies Pumpkin Chocolate Chip Cookies Pumpkin Cookies Queen Biscuits Quick Cookies Raised Sugar Cookies Raisin Filled Oatmeal Bars Raspberry Meringue Bars Really Peanutty Butter Cookies Reese`s Brownies Reese’s Peanut Butter Bars Rich Flavor Christmas Cookies Rich Lemon Bars Ricotta Cheese Cookies Royal Almond Christmas Bars Rudolph Cinnamon Cookies Russian Tea Cookies Russian Teacakes Samantha & Kelsey’s Chocolate Chip Cookies Sand Art Brownies Santa Claus Cookie Pops Santa Claus Cookies Santa’s Butterscotch Melts Santa’s Shorts Santa’s Special Squares Scotch Cakes Scotch Shortbread Scotcharoos Scotcheroos Seven Layer Cookies Short Bread Cookies Shortbread Skor Squares Snicker Doodle Cookies Snickerdoodles Snickerdoodles Snow Balls Sour Cream Apple Squares Sour Cream Christmas Cookies Special K Cookies Spice Cookies Spicy Oatmeal Raisin Cookie Spritz Cookies Stained Glass Window Cookies Stir & Drop Sugar Cookies Sugar Cookies Sugar Cookies Sugar Cookies Swedish Pepparkakor (Pepper Cake) Cookies Swedish Sugar Cookies Sweet Marie’s Swiss Treats Taralle (Italian Cookies) Tea Time Tassies Texas Brownies The Best Shortbread in The World Thumbprint Cookies Thumbprint Cookies Toffee Squares Traditional Christmas Sugar Cookies Traditional Gingerbread Men Cookies Triple-Chocolate Chip Cookies Ultimate Chocolate Chip Cookies Vanilla Waffer Balls Walnut Butter Cookies Walnut Crumb Bars White Chip Chocolate Cookies Wild Oatmeal Cookies Will’s Famous Apple Jack Cookies Yummy Yummy Peanut Butter Blossoms

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