Apologies for my absence, I was making the 2000 mile trip back home.
Hello Beautiful British Columbia
This was taken at the Steveston Harbor, my birth place.
Needless to say, the life I knew a week ago changed completely.
I teched up
iPhone 4 is rockin' my world, let me tell you.
Shopped for some quality eats at Whole Paycheque
Purchases took up the Whole Kitchen counter :)
Made some quality foodage at home:
Not to mention some amazing sweat sessions, long chats with old friends, fam time... And than there's those mixed feelings, fear and anxiety of being in a new old place.
However I sincerely believe that fear drives us to success.
Now to get down to business
It's time to get serious about this blogging business. Now that I'm home and I'm down with my undergraduate officially, I feel it in my entire being that it is time to take Rabbit Food to the next level. So here's a list of some upcoming changes:
1. Revamp the layout (please lay out any suggestions fellow bloggers)
2. Blogging 5 times a week before 12:00 PM Pacific Time
3. Having themes according to the day of the week for each post (schedule to come!)
4. More pictures, more fitness posts, more inspirational messages and of course, more food
5. Better quality of pictures and more in depth posts (when needed)
I'm super excited about the upcoming changes! Thanks for bearing with me through this learning curve.
Time to move forward, experience the moment and enjoy the ride.
Taught a Cardio Circuit class at the YMCA that went like this
Spin Bike Warm Up
Spin Bike Jumps: Beautiful Day by U2
Walking lunges with bicep curl and military press
Sumo Squat jumps with kettle bell
Spin Bike Sprints: Face Down by Red Jumpsuit Apparatus
Chair Squat Flies
Walk out Pushups
Jumping Jacks with Weights
Squat + Diagonal punches with weights
Spin Bike Hill: Closer by Kings of Leon
Lunge with weighted rows
Two Hand Swings
One Hand swings
Squat + triceps
Heels to the heavens
2 miler run
2 mile Run + Weights
6 mile run
lots and lots of kombucha because my stomach has been in shambles from stress
1 week til I'm back on Canadian grounds permanently!
And How does I feel about this? Lets just say there's a plethora of emotion racing through my veins. I'm very excited to be close to my friends and family at home once again. That being said, I haven't been home in the last 3 years for more than a 3 week stretch. Going to college faraway, sometimes it feel like I like I've lived a double life, with totally different things/peoples in both lives and different emotions and happenings. I was always afraid of the day when I had to choose between my lives, as I've spent most of my time here and built a social network here, but Vancouver is where my roots are and would be a great place to embark on a career path. On the other hand, Vancouver is a place I've come to fear over the years, with past emotions and fears still clear in my memory whenever I go home, but out of sight in North Dakota so easier to distract from. Now it's seemed that rather choosing specifically one over the other, Vancouver has chosen me to come back. So it's time for me to put on my best Big Girl Game Face, and face the fears I've been running from for years and essentially start all over again in the place where it all began.Home.
HIIT Training or High Intensity Interval Training is a method that involves doing an exercise with as much as much speed and exertion and possible for a short length of time. HIIT training sessions only last about 20-30 minutes with high intensity intervals ranging from 20 to 30 seconds of increased exertion.
I took a different approach today because I was wanting to get in some lifting at the same time
You may ask yourself...where has this girl been this week?
Well here's what happened.
Somewhere in between working 10 to 12 hours a day, juggling around 5 work schedules (yes...5), school work, trying to manage my finances and trying to figure out how I'm going to approach next chapter of my life. I got sick and hit me like a pile of bricks to my head. Thats when I came to some realizations. Here I am, striving towards my optimal wellness and health and trying to find a balance, and I'm diving into the deep end where I am way over my head, gasping for air. While I like love a challenge, sometimes its completely necessary to step back.
It's all part of the process.
I can't control everything, especially the future.
And life's about quality, not how much you get done. Enjoy the process and journey. And as hard as it may be, don't focus on woulda/coulda/shouldas.
And while I think I can do everything at once, work-work-work, go-go-go etc....slowing down may be more beneficial to both my physical and mental health.
So this week, as my life came to a slow down and I had some truly "doing nothing but sitting down my own thoughts" experiences, I have stumbled on my next project (one that I will share as I develop it!), and I am amazingly excited towards it. Something just feels right about it.
Today was another day of productive unproductivity with a lifeguarding double shift at the outdoor pool cancelled because of massive thunderstorms, gyms closed on summer Sundays and it being to dangerous to go outside with storms and sideways rain. So I watched bad Cher movies, sorted out my brain happenings and did some rainy day baking.
Rabbit Foods First Granola....this is an EPIC moment, one for the history books.
I was inspired by CEC's Pumpkin Maple Quinoa Granola, so this recipe is based upon that. She is a genius, is all I have to say.
Pumpkin Quinoa Granola
1 and 1/2 cup quinoa
2 cups of Unsweetened Vanilla Almond Milk
1/4 cup of pureed pumpkin
1/4 cup raisins
1/4 cup of chopped almonds
1/4 cup of maple syrup
1/4 cup of molasses
1 TSP vanilla extract
1 TSP pumpkin Spice
1 TSP cinnamon
1 TSP cloves
1. Mix quinoa, almond milk and spices in pot, bring to boil and than simmer until quinoa is cooked
2. Mix pumpkin puree, along with all other remaining ingredients together and add to quinoa
3. Spread pot's contents onto a parchment lined cookie sheet
4. Bake at 350 degrees for an hour, mixing every 20 minutes to evenly brown
5. Let cool and than dominate a bowl...
Granola with brown rice puffs, banana, unsweetened coconut flakes and cultured coconut milk
And than after a salad beast, I got my creative juices flowing on what to make and this happened:
Single Serving Coconut Chocolate Chip Cookie
5 TSP coconut Flour
1 TSP coconut butter
1 TSP apple sauce
1 packet of stevia
1/2 TSP baking powder
Chopped Dark Chocolate (I used 2 squares of chopped Green and Black's 70% Dark Chocolate)
1. Mix ingredients together in a bowl
2. Place onto a lightly greased cookie sheet (makes one big cookie, or 2 little guys)
Grit: passion and perserverance for long term goals
Grit is the the fire within you that drives you towards what you want. It reigns far beyond your athletic ability, beyond your body type, your genetics and so forth. Individuals that hold true grit don't let anything get in their way; that means toughing out the conditions, mentally dominating phyiscal threats, overcoming obstacles and never letting anything get in your way.
After teaching spin this morn, I was in serious need of a protein boost. Now I've been hearing about this protein muffin around the blogosphere for awhile now and I actually tried it yesterday. While it was delicious as is, I decided to do my own take on protein laden muffin.
Here's what I conjured:
Microwave Blueberry Flaxseed Protein Muffin
1 egg white
1/2 scoop vanilla protein powder (I used Sunwarrior)
1 TBSP coconut flour
1 TBSP ground flax
1/2 TSP baking powder
1/4 cup unsweetened applesauce
handful of bloobs (blueberries...)
1. Grease a bowl lightly (I used Earth Balance, other sprays/butter etc will work too)
2. Whisk ingredients together except blueberries
3. Add blueberries and distribute evenly in mixture
4. Microwave for 2 minutes (may take longer/shorter depending on microwave
5. Add any toppings if desired
1. I didn't use any sweetener because Sunwarrior is already sweetened with Stevia, but any granulated sugar/sweetener to desired amount will work.
2. This recipe is adaptable to other flours
3. Pureed pumpkin can also be used in lieu of apple sauce
4. Other fillings can also be used
Almond butter and coconut flake deliciousness!!
According to rough calculation, this breakie is approximately 260 calories (including the AB) with 14 grams of protein....breakfast WIN!
On another note, I'm hoping the sun will come out for my first day as a golf course intern :) I love new experiences <3
Spin Song of the Day: Grace Kelly by Mika --> perfect for a standing climbs
"Lord, please give my legs strength and resilience for what I'm about to put them through. Please let this run accomplish what I need it to...physically, mentally and lately emotionally. Suck my eyes dry of tears, let thoughts that need to surface come clear, cool any anger off into rationality and let the elation of endorphins take over my body."
Running has helped me at other times of my life, and I am so thankful I discovered how positively the experience of it effects me. With some changes in my life, I have to admit that my brain is overwhelmed with how many different directions my neurons are shooting in my brain and how many emotions are filling my head and heart. I know with patience (never been my strength), things will become clear. Hopefully.
Anyways, on a lighter note....
I had my friend Kendra over for dinner after our Jillian Micheals workout sesh, and to watch the Stanley Cup Playoffs. I am converting her to a Canucks fan by bribery of my cooking :)
The main course:
Spaghetti Squash Veggie Bake
Assorted steamed veggies
Herb flavoured goat cheese
Italian Herb Spices
1. Cut the squash into halves and cook in the oven at 400 degrees face down in a deep pan with approximately 1" of water for 45 minutes or until the squash is soft enough for scooping out the "squash noodles"
2. In a pan, put squash, veggies, goat cheese and spices and top with a layer of Daiya Cheese. Bake for 10 minutes until the cheese is melted and gooey looking
Yesterday morning started with some quality SIAB fuel:
The Players: Frozen nanner, 1/2 cup pureed pumpkin, 1 scoop Vanilla Sunwarrior Protein Powder, 1 scoop Chia Seeds, dash of molasses and 1/3 cup of Unsweetened Vanilla to the Magic Bullet and threw unsweetened coconut flakes on top....perfection!
And than came the race:
Running of the Pink 10K Run 2011
I've got to be honest...I was not prepared or trained up for this race. My goal for this 10K was to keep going and not stop to walk, finish in roughly an hour and make this race my starting point to my 10K journey (one race a month starting in August). The beginning of the run felt great, I had forgotten what it felt like to start a race with a crowd of runners surrounding you. The only way to explain it is you can feel everyone else's energy combine with your own, and its a pretty amazing feeling. Plus the fact, U2's "It's a Beautiful Day" was playing in my ears from my IPod and I was perfectly energized and hydrated from breakfast.
Both my drawback and advantage of the race was the fact that I had no idea what the route was, so I had no idea how far along I was or how much the roads would challenge me. I say this was both because although knowing the route can be a positive thing so you can plan out energy expenditure, not knowing allowed me to get in touch with the pace my body wanted to go at any given moment without worrying about what was ahead of me. This was a certain freedom as well because it allowed me to tune into the music playing in my ears, the emotions going through me and let my legs faster and slower accordingly.
Approximately half way through the race, I experience a category of runners high that I hadn't experienced for awhile. For once, I wasn't thinking of the end or the beginning, I was just focusing on one stride at a time. And all the sudden, I had the fattest smile on my face. I realized that my legs didn't want to stop and I wasn't going to stop, I felt like I could accomplish this among other obstacles and all the sudden the fattest smile took up residence on my face and I just felt happy.
12 Stone's "Anthem for the Underdog" sang in my ears as I passed the finish line. I planned out my playlist perfect with this one as my last song, that perfectly came at the end of my race. This song is near and dear to my heart as it was my softball walkout song while I was in Texas and it motivates me now as much as it did than.
Overall, I'm very glad that I decided on getting an early start on my 10K journey, I finished in 1:02 and am excited to embark on the rest of my mission.
June got started on the right foot with the delivery of this from the fitnessista's Opensky promo:
My protein needs will be deliciously met from now on.
Which brings me to my goals for the month of June, which is going to be a great month, I already decided:
1) Fitness goals:
Let me introduce you to my swimming quest. I am a summer lifeguard at the outdoor pool here, and we are required to swim a 500 m every week. But since I'm not the strongest swimmer to begin with, I decided that I need to up that to 3 times a week.
Running: My 10K competition against myself begins SATURDAY! I will be running a 10K called Running of the Pink for cervical cancer. My plan is to use this as a starting point
Weight Training: after months of an injured shoulder, I have been slowly but surely getting myself back into it. I would like to up it a bit, but yet ease back into it so I don't hurt myself more.
Walk more: walk to the grocery store/work etc, I assure you nothing in this town is not accessible by foot, I have no excuse.
2) Diet Goals
Mix up my protein sources (I have a habit of wanting to eat almond butter all day and everyday)
Meal Plan for the week: I am horrible at budgeting., but I need to start doing it now...Ok like yesterday.
Figure out the best pre-workout snack/meal for my body. I either feel weighted down or get hunger pains...I'm on the search for that happy medium
Practice intuitive eating more...really listen to what my body needs and when it's had enough (and conversely, when it needs more)
Drink more water!!! I will be outside alot with my job, and its crucial to battle dehydration
3) Personal Goals
Learn when to say NO: This can be one of the toughest things for me. I want to believe that I am superwoman sometimes and can do anything and everything. I tend to pile my plate full of responsibilities and become way to in over my head. The only way to combat this is step back, ask myself "Do I have time? Is it worth my while? Is it going to be a source of stress?" and really weigh my options positive vs negative
Learn to live in the moment more: Its so easy to let these thoughts run my mind
"What's going to happen?
"What if this or that happens?
"What if something happens that has happened before?"
"How do I know?"
These contemplations have been ruling my mind lately and quite frankly, kind of taunting me. I think the most important thing I need to do is focus on the task ahead of me.
When I'm out running, I initially make a goal of where I'm going to go and how long/far etc. However, when I do this, I am concentrated on just getting there, and not focusing on the process. I lose attention to my form and my breathing and feel like the run itself becomes a struggle.
I think its important to get in touch with your body when you run. Closes your eyes, get into a breathing rhythm and let your body fall into that rhythm. So in this specific instance, I'm going to try not planning, no mapping out my route, not timing myself...just Going, feeling, and being during this time. This is time to myself, time to breathe, time to clear my head.
What are your June Goals? Do you have any advice towards living in the moment?
What is your method for mixing up your protein source?
I put Dairy Free and Gluten Free Chocolate Chips in them too!!
Salad Beast with steamed veg, yellow pepper, cuke's, tomatoes, chickpeas, figs, romaine lettuce, goat cheese, tahinni and balsamic vinegar
This makes my stomach gurgle....I could not consume any bit of this, but I've had good reviews from the birthday boy
Better Than Sex Cake
Devil's Food Cake Mix
Condensed Milk (the texture gives me the heebie jeebies)
Heath Bar smashed
It''s pretty easy to make this actually. You make the cake as directed on the box and wait for it to cool. Than you poke holes in it with a wooden spoon handle and pour the condensed milk and caramel in and let it soak. Than you dec it out with Cool Whip and Heath Bar bits and Chocolate Chips and drizzle on some caramel sauce..and Voila, Happy Birthday Boyfriend, here's a gluten-ous, lactose-heavy cake you don't have to share with me!!
I'm off to run some mile-age....decided I'm going to run a 10K Running for the Pink race next weekend, some I better get my bum in gear!
On Friday, I had a package waiting for me in my campus mailbox, sent from Artisana, full of a generous amount of samples to review. I am so excited to try each and every one. I will make sure to post my reviews on them as I go!
I enjoyed the Macadamia Nut Butter Sample on a banana with Cascadia Organic Raspberry Preserves and it was delicious. I wish I had more of this stuff!
Now Coconut Butter is something I've heard alot regarding health benefits. This product is said to reduce cholesterol and heart disease, as well as supporting immunity, promoting calcium absorption and contributing to weight loss. I am currently looking for recipes and ways to supplement this in my daily diet, so if anyone has any suggestions, it would be greatly appreciated!
I also did some recipe experimentation this weekend with this:
These were based off of CCK's Chocolate Chip Blondies , except I used 2 packets of Truvia, a swig of maple syrup and a mashed banana. This turned out just okay because I tried to blend it in just a Magic Bullet type device....so it was bean chunky. I enjoyed the taste though, and I made the boyfriend try a bite and he said I succeeded. Next time, I will get my hands on a food processor though!
Anyways, my bed is calling my name. Goodnight!!
What are some fun ideas for uses for my new nut butter collection?