December 09, 2016

Weekly Workout Challenge: December 9, 2016


It's that time of the week! Time for the weekly workout challenge. I realize I missed posting last week. Sorry friends. I was busy moving and have been taking a few more days off than usual since I have aggravated my back injury. It's totally annoying! I miss the days when I was young and spry and invincible. But sometimes the body sends us signals that we shouldn't ignore. And after trying to push through with my normal workout routine these last few weeks I finally decided it was time to listen to my body and take it easy for a few days. Oh and visit my amazing osteopath. And massage therapist. Because total health often requires a team. If it is one thing I have learned over the years is that. We can only do so much on our own.

This week's workout is another quick one. It took me less than 10 minutes to do. And I was still failing at the end so I always take that as a good sign. Because remember, fitness doesn't have to be complicated or require hours in the gym. That being said I always recommend warming up and cooling down before any workout. This will maximize your performance and help reduce injuries.

Happy sweating!




Weekly Workout Challenge December 9, 2016






Workout

5 Rounds of:
100 mountain climbers
10 strict press with dumbbells 
10 bicep curls with dumbbells 
10 overhead tricep extensions with dumbbells (one in each hand)

I used 15 lb dumbbells for all of the weights. This workout took me 9:04. 

Notes: The weights should be heavy. By the 2nd or 3rd round you should be starting to fail. This is where progress happens. Make adjustments as necessary.

Please post the weights you used and your times below if you try this one. I would love to start a little thread going!




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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. 


This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

December 05, 2016

Blueberry Coconut Chia Seed Jam (Paleo, Gluten Free, Sugar Free, Whole 30, Vegan)



Blueberry Coconut Chia Seed Jam. Sounds pretty tasty doesn't it? Well that's what we're making this week.

But before we talk about this recipe I need to share my big news!

We got possession of our new house!

It was a bit of a fiasco near the end because the builder got behind in construction and we had to push our possession date back from the one we originally agreed on. But things are all good now.  Everything got done and the place looks amazing. We don't officially move in until Friday but we have started transferring things over, trying to get as much of the little stuff moved as we can before then. I can't wait to start decorating! There are so many things we need to buy so I have been busy pinning up a storm looking for furniture and decorating ideas (ps. Do you follow me on Pinterest? If not you should!).





I would love your advice on where you find your favourite house items. Of course you guys all know that I am partial to Anthropologie, but I have also found some great things at Home Sense and The Showroom in Calgary. I think I am going to get a dining room table made for us, ideally one that looks like something from Restoration Hardware, minus the Restoration Hardware prices... I had total sticker shock when I saw the prices at that store. Yikes! I will need to do a little more doctoring before I can afford to buy one of those pricey tables that's for sure...



This week's recipe is another one that I have had sitting around for a while. Since the summer actually. When it was still blueberry season and there was still sunshine and warm weather happening. I miss those days... I am watching the snow fall as we speak. But let's not think about cold weather and snow. Let's talk about summer weather and summer inspired food. Like this jam. 

Blueberry Coconut Chia Seed Jam to be exact. 

And unlike store bought jams where the first ingredient is usually sugar, this jam doesn't actually contain any added sweetener. That's right, it's sweetened only with fruit and coconut. How is that for healthy? And I promise it still tastes delicious. Like really, really delicious. As long as you like blueberries that is. But who doesn't like blueberries? I can honestly say I have never heard someone tell me they don't like blueberries. They are one of my favourite foods. I could eat them by the bucket full. I can't wait for the day when I can live somewhere where I can grow my own... Yes friends a girl can dream... 





Since we are on the topic of blueberries, let's just talk about their health benefits for a second shall we? Because there are a lot. 

First of all, they are loaded with antioxidants. Antioxidants help protect your body from something called free radicals and oxidative damage, which are known to cause various health problems, including cancer. 

They also have a high content of fibre, and are high in vitamin C, vitamin K and manganese. 

Blueberries have also been shown in some studies to help lower cholesterol and protect against heart disease. And since heart disease is the number one killer of North Americans that is information you shouldn't take lightly. 



I hope you like this Blueberry Coconut Chia Seed Jam. Please let me know if you make it. You know I always value your feedback!

And as always I would be thrilled if you followed me on my social media pages on  Instagram, FacebookPinterest and  Twitter.

Happy eating friends! 


Blueberry Coconut Chia Seed Jam Recipe


Ingredients

3 cups blueberries (fresh or frozen) 
1/2 cup full fat coconut milk (I use this kind
1 tsp organic vanilla extract (I use this brand
pinch sea salt

3 TBSP chia seeds (I used these white ones

Directions

1. Place a medium sized pot on the stove and turn onto low heat
2. Add the blueberries, coconut milk, vanilla and sea salt to the pot
3. Bring to a boil
4. Turn down the heat and let simmer for ~10 minutes (until berries are broken up)
5. Turn off the burner and let set for ~10 minutes to cool
6. Use your immersion blender and blend until you have the desired consistency (I just bought this immersion blender
7. Add the chia seeds and let sit for another 20minutes to thicken
8. Serve and enjoy!

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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. 

This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!