What I ate this week ... My favourite Sugar Free Snacks

For some reason this week has been quite busy but it's Friday and I now feel like I am able to catch up with myself!

Week 2 of Sugar Free September and I'm still going strong! Hubby, however is asking how many days are left before he can eat his Father's Day chocolates!  I think he wants me to cave first!  Not likely!  I'm now at the point where nothing is really tempting me .. lollies, chocolates .. I even passed up a glass of champagne on the weekend to celebrate finishing The Stampede in one piece!

What has kept me going and helped me steer clear of the quick snacks .. other than my superman strong willpower of course ... are my go to snacks that keep me going between meals.  I would not survive if I did not eat every 3 hours!

Here are my favourites ...

*  Fruit / Nuts
*  Natural Yoghurt / Greek yoghurt.  No added sugar
   of course!
*  Combine them
*  Fruit with cottage cheese.  Not something
   everyone can do but I love it! 
*  Apple with Nut Butter ( I love the organic no
   sugar added versions )



*  Chopped veg with hummus.  I make my own.
*  Boiled eggs
*  Trail mix with a little dried fruit, nuts and
   unsweetened coconut. I also sprinkle this trail
   mix on my yoghurt or oats for breakfast.

What's your favourite healthy, nutritious snack?

How are you going with Sugar Free Septebmer?  Are you noticing any differences?



Today's Training ... Release your inner 7 year old!

When was the last time you grabbed a skipping rope and actually skipped for longer than 10 seconds?  It's hard right!  But, it is a GREAT exercise .. and one you can do anywhere so excuses can be hard to make up for this one!

There's a reason boxers use skipping as part of their training programs.  It's great for building strength and fitness which means it's great for you. 

Benefits of skipping ...

* Great for improving cardio fitness
* Great for endurance
* Builds muscle strength
* Improves co-ordination                         
* Great for strengthening bones
* Improves balance
* Inexpensive form of exercise
* Burns calories
* You can do in anywhere, anytime

As you know, skipping is not an easy exercise to maintain for a long period of time so it's important that you build up slowly.  Start out with say 30 seconds of skipping then take a rest for 30 seconds .. repeat for 5 minutes.  Or you could start out with 100 skips at a time and build up from there.

Depending on the individual, their fitness and exertion levels you can burn on average 10 calories per minute.  Skipping for 10 minutes can burn between 70 and 110 calories!  If you are pressed for time or space this is a great choice for burning a few extra calories!

Skipping is not a low impact activity however, so it's really important to take it easy.  Build up slowly as I suggested above.  I'm also going to say here that if you have pelvic floor concerns that you practice your PF exercises before you start a skipping routine.  Or better yet check with your medical professional.  And while I'm on the pelvic floor issue .. have you done your exercises yet today?  Oh, and make sure you are wearing a supportive bra!

Well, what are you waiting for?  This has got to be the quickest, easiest way to fit some form of exercise into your day.  Aim for 5 minutes 3 times per day and there's some easy calories burned and your fitness improved!

Go on .. Release your inner 7 year old!

 

Menu Planning Monday ...

It's that time of the week again!  Did you climb back on the diet and exercise wagon again this morning .. you know, after falling off over the weekend? 

Monday is usually the day that everyone plans to start their new healthy eating plan and exercise regime .. or chase that wagon down and get back on!!

I am fortunate enough to now have Mondays off so Monday is my day to catch up on what was missed over the weekend.  It's also now my grocery shopping day.  I love it because we get to start the week with a fridge and pantry stocked with fresh fruit and veg.
Before I head out to do the shopping I sit down, usually with a coffee, and plan what will be on the dinner menu during the week.  

I've been doing this now for years and maybe it all seems a bit anal or obsessive, but it saves me going crazy at 4.30 in the afternoon wondering what to have for dinner.  I just have to get out the ingredients and go! 
If I didn't do this I can assure you that I will not be that motivated to think of a quick, healthy meal for the family .. it will be the fastest, laziest thing I can think of!  The bonus .. I've always got a healthy choice on hand for dinner.  And, it saves money as I'm not racing off to the grocery store every afernoon trying to find a quick option, which many times end up being more expensive than planning and shopping beforehand. 

If you are really strapped for time, do some of the prep for your meals on Sunday afternoon / night.  I know many people who chop their veg or prepare the base of their meals on Sunday.  I think it's a great idea if you have the time or the inclination!  I struggle with the latter ...   

Another great idea if you are so inclined is to have the weekly dinner menu written out / printed out where everyone can see it.  That way everyone knows what's for dinner and there is not the constant questioning "What's for dinner Mum?".  I get this question at least every 15 minutes from afternoon snack time .. even if I have answered it, it clearly goes in one ear and straight back out the other! 

There are heaps of "menu planners" available for download on the internet and if you want to use one, it's up to you which one you think will work best.  I've tried a few over the years ... printing them out and laminating them then putting them on the fridge.
Usually now I just try to remember it!  Not always successful however!

While I'm planning the menu for the week along with the grocery shop I plan what I'll be cooking for the kids snacks during the week. 

This is what's for dinner in our house this week ...

Do you plan your dinners for the week? 

Does this help you to stick with your healthy eating plan?

 

A rather extreme day planned ..

Only one more sleep until I participate in the first running of "The Stampede" in Brisbane.  You may note that I said "participate".  I will in no way be "competing" in this event.  Oh no, I will not be breaking any records here.  There will be fun, there will be muddy but there will be no records here!

Don't I sound excited?!  Well, I am! I think ... I'm not sure ... I'll get back to you ...

I have running around all afternoon like a crazy person trying to make sure I have everything done.  Here's my list ..


Clothes to wear ... old-ish, able to be disposed of thoughtfully ...

Clothes to change into after the event ...

Towels ... lots as they will get really dirty after cleaning me off!

The big plastic drop sheets for the back of the car where I can put all the filthy clothes / shoes ... oh and we might sit on some for the drive home ...

OMG, my shoes!  Where are those old, old running shoes? Should I tape them on?

Food / water ... I don't think the beer at the end will cut it right?


Soccer uniform, socks, shin pads, boots for Mr 6's last game of soccer ... that I will miss!  Please do not hold this against me!  It was not my fault they extended the season 2 weeks to make up for rained out matches! Clearly they did not consult MY calendar.
Birthday present, card, clothes for Mr 6 to wear to his mate's birthday party .. it's a disco party.  For a 7 year old. 

Oh dear, I nearly forgot the Participant Waiver that I must sign in order to take part in the event.  I would like to share with you an excerpt from the first clause ...

"I acknowledge and accept that participating in The Stampede is an inherently dangerous activity that includes all manner of extreme obstacles and activities both natural and man made and may include, but is not limited to climbing, rope swings, running, swimming, mud and water activities, running amongst cows, being exposed to electric shocks and other various unspecified activities and these constitute a dangerous recreational activity ... "

 

And it's only now that I'm wondering what the hell I've signed up for!!

PS .. I thinking about cashing in on a Sugar Free September credit so I can have a glass of champagne with the team on Saturday night at dinner ...



 

What I'm eating Wednesday ... Chocolate Brownies

It's Day 5 of Sugar Free September!
 

How is everyone going? 

I'm going really well! No "cravings" at all .. Though I admit to walking past those fundraising Natural Confectionery Company packets of snakes and thinking that I wouldn't mind snacking on some .. But I kept walking and didn't think about it again. Lollies are probably my biggest vice but once I've made the decision not to have them I'm good to go!

Needless to say, I don't mind the odd sweet treat during the week and whilst I'm not feeling like I'm missing anything I thought that as a Father's Day treat I would make up some Chocolate Fudge Brownies.  What?! I hear you all crying!  But wait .. I found a sugar free version!  Well, they're not exactly brownies but they taste good! 

 

I was checking out Teresa Cutter, The Healthy Chef's website the other day for some ideas and inspiration when I came across this recipe.  It sounded just like the "power" protein balls I make for the family for snacks.  And, it definitely sounded like it would fit the bill when feeding my in laws dessert.  Let's just say that my father in law is quite the connoisseur of desserts so this one would need to be of the highest standard!

This is the recipe I used and a link to The Healthy Chef page with the recipe ...

 

Chocolate Fudge Brownies

2 cups mixed nuts .. I used almonds, brazil and macadamia ( because that's what I had )
1 cup soft mejool dates, pitted and chopped
1 tsp vanilla extract
1/4 cup ( or so ) raw cacao powder ( I use Mrs Flannery's )
pinch of sea salt
2 tablespoons water

Combine nuts into food processor and process until roughly chopped.  Add in the dates, vanilla, cacao powder and salt and process to combine.  I like my mixture a little crunchy. You don't have to add the water but if it looks a bit dry add a tablespoon or so at a time.
Press into a small square baking tin .. I used a loaf tin lined with baking paper. 

On the link there is also a quick recipe for a caramel frosting .. I didn't make this.  It really was rich enough on it's own!

The result .. kids and in laws had theirs served with a scoop of ice cream.  My father in law declared that it would be equally as nice served with a dollop of cream ( his preference obviously! ).  It was a hit!  And so easy to whip up ... takes about 10 minutes and that's if you diddle around a bit!

The best part for me .. there were some left overs so I had another little treat for lunch on Monday .. and Tuesday!

Stay strong, stay healthy!

Today's training ...

With spring now here ( yay!!! ) and summer only a few months away, it's time to get out in the fresh air and start working on your summer body. 

As you may know from reading my blog I love training outside, and with my strappy new piece of equipment I hook it up on the deck and get to work!

Today I did a quick workout with a focus on my legs and posterior!  I'll put my hand up and admit I want a nice booty!  And I'm going to hear everyone moan and groan about this one ... but one of the the quickest ways to a perfect posterior is to squat and lunge!  I know, I know .. you don't like them!  I'll let you in on my little secret for getting through legs and glutes ... repeat after me ... Nice arse, nice arse, nice arse!  Say this as many times as it takes to remind you that it's just gotta be done!  Did I mention they are great exercises for runners too!

Suspended lunge .. great for the core too!

I'm still trying to perfect this one leg squat ..

Phew!  My legs are still feeling a bit shaky after today's "quick" workout!

I hope everyone is having a great day!  Come on over and say hello on FitMum's facebook page too! 

Stay strong, stay focused!

Monday Motivation ... Healthy Eating

If you are doing Sugar Free September with me this month then you might need a little extra reminder to be conscious of WHAT food you are actually about to gobble down ...

                                                                       Source: 3fatchicks.com via Vicki on Pinterest

Just a reminder!  Keep at it!  And if you haven't started Sugar Free September .... it's not too late to join!

You know your body will love you eating fresh, healthy, nutritious food!