Tag: food

Quick Tips on Healthy Snacking

Since my holiday I’ve been trying to get back into the daily healthy eating routine I was in before I left.  It’s been a struggle with Xmas sweets starting to appear at meetings and people wanting to go for dinners, but here’s how I’ve managed to

Plan ahead– Make a grocery list of healthy items you need for a week or 2. See if you need small Tupperware or bags as well.

Pre-pack snacks– If they’re in a ready to grab container in the fridge or panty its much easer to grab a healthy snack. Buy a bag of almonds and count them out. Same can be done for any veggie/fruit.

Buy snack size– maybe you’re too lazy to measure out your snack. look for pre-packed snack size veggies, humus, cheese, nuts etc.

Pack you snacks with your lunch the night before– I find that if I pack my lunch right after dinner its much easier to eat healthy. I pack leftovers, 2 snacks

Keep some packed snacks handy– I keep some almonds in my car’s glove box, purse, at work in a drawer so that if I’m hungry and busy I don’t have an excuse to hit up a drive-thru.

Ask friends what healthy snacks they have– If you’re sick of the same snacks ask around, someone will have some healthy options you hadn’t though of.

Allow yourself an unhealthy snack from time to time

A list of my 150 calorie goto healthy snacks:

  1. 20 Almonds
  2. 1/2 cup grapes & 1/2 cup Cottage cheese (1%)
  3. Medium apple with 1 tbsp almond butter
  4. 10 Mary’s Gone Crackers with 1/4 humus
  5. 1 cup veggies & 1/2 cup Cottage cheese (1%)
  6. 16 baked tortilla chips & 1/4 cup Salsa
  7. 3/4 cup plain 0% greek yogurt with 1/2 cup berries and 1 tsp honey

These can me mixed and matched, maybe you want grapes and almond butter, or crackers and almond butter just play around with tastes.

Veggies- your choice : carrots, peas, cucumber, peppers etc


taking control while sick

Another bump in the road
I’m sick! And my hip has been out for a week

sick as a dog

I go to the chiropractor this Friday coming up but I haven’t gone for a run in a week. I did a short run last week, 4k and struggled through it because of my hips. I’m all out of joint. The earliest I could get in to get that straightened out is Friday so I’ve put my training on the back burner, I’ve done some weight training in the mean time but Monday morning I woke up with some stupid cold that’s been going around and have been on the couch since. Since I haven’t been able to work out (took my dog for a 20 min walk and needed a 2 hour nap after) I’ve decided to do some meal prep for the rest of the month. I made a list of foods we have in the house, a list of foods I want to try out (new recipes, Pinterest/looneyspoons) and made a grocery list.
I’m going to go grocery shopping when I’m not hungry so I don’t throw extras into the cart and I’m going to go without my husband as he makes grocery shopping more expensive as we have to go up and down every single isle which we all know means you buy things you didn’t need.

I want to empty out my fridge/freezer/pantry so we don’t have expired food sitting around and I want to stock up on healthier items.

My husband has gout.   He refuses to go to the doctor to deal with it, which makes me soooo happy!

 A few well-known things that bring on gout- meat (beef), sugar, alcohol, caffeine, fried food, sauces (gravy), fatty foods!

My husband sticks to ground beef, McDonald’s and other fast food, nachos, red rains (to stay up all night), booze on occasion, but overall has a very poor diet. So when he is suffering from gout I find it hard to feel bad as it is avoidable if he altered the way he ate all the time, but he will only avoid those foods when he is suffering, then he goes back to eating all that crap.

Which has made it very hard for me to continue to eat healthy when there is always a bunch of highly processed and crappy foods.  So it’s about time I take some control and start making some healthier choices for the both of us.

I’m excited to tweak some favourite recipes as well to be healthier and see what he thinks, tonight we’re having shepherds pie but with ground chicken.

But I’m tired again from standing and making lists of the panty and deep freeze so I’m off to have a nap and work on beating this sickens before I can take more control.

Body Update

March 23 update
March 23-Dirty looking as I take the pictures firs thing in the morning… then hit the gym! I never know how to look in the photos smiling seems weird lol
before oct 2012
Back in October 2012
These 3 photos (and the ones below) are my Start, mid and end when I worked with a personal trainer to get my butt into gear back in 2011.


It’s been almost 2 years and I’m down 36lbs.  Weighing in at 146 this morning. I am determined, after I get back from my wedding in Mexico, to drop those last 6lbs to get to my goal of 140lbs and to surpass losing 40lbs. It’s still hard to believe that I’ve always been an athlete and I let myself put on so much weight.  I now feel like crap on days when I don’t work out now and  I am healthier now then I have ever been.  I have really enjoyed this zombie challenge I’ve been involved with the last 7 weeks as it has helped me stay on track and kick it up a bit.  I still have some chubs I’d love to get rid of all over my body, but damn I can’t wait to wear my little bikinis in mexico.

Thanks for all the encouraging words, advice and support. Having this blog (and jillandnikkidowork) has kept me accountable and motivated!!

Zombie Challenge week 4

Sorry I’m a bit behind this week as I went on a Ski trip with work.  So sun-Tues I was away in the beautiful Mountains!!

Here are the results of last weeks Zombie challenge, if you  missed it last week my team, Team Emma, came in 2nd place but we were still turned into Zombies…

Week 3 Results:

The winner of this week’s challenge is……(drum roll please!)….

Team Emma!

Once again Team Emma ruled almost every category:

Combined they lost a total of 49.7 pounds!
99% kept their food in the green for 6/6 days
98.4% drank 8 glasses of water every day!
They did 206.4% of cardio
They completed 193.3% of their strength training exercises
They did 208.3% of their Agility/Combat exercises

I myself personally did

401/150 cardio
235/135 crunches
135/135 knee tucks
8/8 water
green for food… 5/6 days
weight 147

Down 4 lbs since starting this challenge!


Challenge #4

You back away from the figure in the doorway. Unfortunately, this proves to be a bad move. Something whizzes toward you in the darkness and you suddenly feel pain in your shoulder. You look down to see an arrow sticking out of you. The pain reignites your anger. You growl and launch yourself at the figure in the doorway. An arrow hurdles through the air by your head but you don’t even look back as it lodges into a huge box behind you. You are too focused on dessert. You fall forward onto your knees, grabbing the man and knocking him backward. He hits the wall behind him and you quickly sink your teeth into his shoulder.

After eating your fill, you stumble back out the door and onto the street. Your stomach is so full you can’t move much further. You collapse onto the black top and find yourself slipping into a sedated state. You close your eyes and allow yourself to fall back onto the street. Visions of glistening organs and blood dance through your head.

You aren’t sure how long you lay there in a comatose-like state. But scattered screams and voices suddenly bring you back to reality.

“Is it dead?” a young voice whispers.

“How would I know?” another girl hisses.

“Go touch it and find out, Andrea.”


“Go ahead, I dare you.”

You snap your eyes open and sit up.

There are about four young teenage girls standing in a semi-circle around you. They scream and scatter when they realize you are alive.

You spring to your feet and start to give chase, your stomach rumbling in anticipation. It seems your appetite is never ending – you’ve got to have fresh meat now.

Two of the girls suddenly stop and turn to face you. You find yourself drooling – who knew these kids would be such an easy target? You continue running at full speed not even hesitating when you see the girl closest to you lift a large shiny machete. She swings the object at you, slicing off your arm in one swing. The impact knocks you to one knee, but only for a moment. You jump back up to your feet and start reaching toward the girls with your remaining arm. But it’s no use. They are already running again at full speed. You trip over an overturned trashcan as the girls turn and disappear down the block.

Your mind suddenly becomes so cloudy now that they are out of sight. What were you doing? Why are you here? You touch the bloody stump where your arm used to be. What happened to you?

You hear the grumble of a motor somewhere down the street followed by several excited shouts.

Choice 1: Go investigate the noises.
Choice 2: Stay where you are and wait for the noises to come to you.

Food: Keep your calories in the “green” every day this week!
Water: Drink 8 cups of water a day.
Cardio: 150 min/week (I recommend 30 min/day, 5 days a week)
Strength: 180 Chest Pushes (Use a bouncy ball, pillow or similar object)

Agility: 180 Split Jumps (Right lunge, left lunge = 1 rep Take out the jump and just do alternating lunges if needed)

Zombie Challenge Week 2

Week 1 Results from the Myfitnesspal Zombie Challenge

 The winner of the first week’s challenge is……(drum roll please!)….

Team Emma!   yup that’s my team!!!!!

Emma kicked everyone’s butt in almost every category:

Combined they lost a total of 52.2 pounds!

94.4% kept their food in the green for 6/6 days

94% drank 8 glasses of water every day!

They did 208% of cardio

They completed 227% of their strength training exercises

They did 301% of their Agility/Combat exercises

Here’s how I personally did:

I lost 2 lbs!

Water I drank 12 glasses EVERYDAY
Food I was in the green 5/6 days
Cardio 231 /100
Strength 135/45  (Dips)
Agility 120/ 45  (slalom jumps)

So now on to week 2, Challenge #2

You inhale deeply and take a step toward the bathroom door. On instinct you snatch a bed pan from the swivel table beside the bed. You know you probably don’t need a weapon, and a bed pan probably wouldn’t do much damage anyway, but something just doesn’t feel right. The hairs on your arms stand straight up. Another shout echoes from inside the bathroom. Your hands shake as you slowly reach toward the door knob. You start to turn it – but suddenly the door bursts open on its own and a little old woman wearing a tattered hospital gown falls outward. You step backward and lunge reflexively, your pulse racing. The bed plan clangs against the tile floor.

“Help me!” Mrs. Grason gasps as she collapses on the ground.

You immediately forget your fear and reach down to pull the woman back to her feet. She is heavy and your biceps protest, but you manage to get her back into the hospital bed.

“What happened?” You ask as you reach over the old woman and press the call button to summon a nurse.

Mrs. Grason looks at you as if you are stupid. “ Isn’t it obvious? I had to go the bathroom! You wouldn’t wake up so I just did it on my own.” A savage cough rips through her entire body.

“I’m so sorry. I didn’t mean to fall asleep. I’ve just been so overworked.” You pick up the blankets from the floor and start to cover her up but she roughly pushes your hands away.

“No, I don’t want them. I’m too hot.” Her eyes narrow into mean slits. “And I don’t care if you’re sorry. I want to see my doctor immediately.”

You glance toward the door to her room, but no one is responding to your call. You press the button once again.

“ Didn’t you hear me?” Mrs. Grason is getting hysterical and her health looks like it’s taking a turn for the worse. The circles beneath her eyes seem darker and sweat drips profusely from her forehead. “I want my doctor now!”

“Ok, I’ll go get someone.” You start to run toward the door but Mrs. Grason suddenly starts gasping for breath. It all happens so quickly. One second she’s screaming at you, the next second she’s lying on the bed…lifeless.

Choice 1: Go to Mrs. Grason and check her pulse.

Choice 2: Run out into the hallway for help.

Food: Keep your calories in the “green” every day this week!

Water: Drink 8 cups of water a day (This is EVERY Day, you can’t make up days with water.)

Cardio: 125 minutes/week (I recommend 25 minutes a day/5 days a week)

Strength: 90 Crazy Eights (8 full curls, 8 upper curls and 8 lower curls = 1 rep. Rest in between sets as needed) http://www.youtube.com/watch?v=v-9T7I4H09I

Agility: 90 Curtsy Lunges

AND my total KM for last week came to: 25.26 which is about 4.74 kms less than I was hoping but what can you do! some days are harder than others and sometimes when I work 24 hours I literally don’t have time!

Advocado Chicken Parmigiana


I found this on pinterest. looked amazing, anything with Advocado catches my eye.

This is the picture that caught my eye on pinterest.  How good does that look?



This is how it turned out on our plates… How good does that look?

on the plate

I didn’t follow the recipe on pinterst though.  I’ll give everyone 1 guess which cookbook I used a recipe from…

that’s right LOONEYSPOONS!

The Looneyspoons Collection: Fee, Fie, Faux Fried Chicken

Oven “fried” chicken pieces with a crispy herb coating

Fee, Fie, Foh Yum! I smell the scent of chicken with crumbs! If you love fried chicken, but hate all the fat, our healthier rendition is a giant step in the right direction.


  • 1 cup corn flake crumbs
  • ¼ cup freshly grated Parmesan cheese
  • 1 tsp paprika
  • 1 tsp marjoram
  • ½ tsp each dried thyme and seasoned salt
  • ¼ tsp each garlic powder, onion powder and freshly ground black pepper
  • ⅛ tsp cayenne pepper
  • 1 cup buttermilk
  • ½ cup whole wheat flour
  • 4 large chicken thighs (bone-in; remove skin)
  • 4 large chicken drumsticks (remove skin)
  • 2 tbsp butter, melted
  • Safflower oil or cooking spray to coat baking pan


In a shallow bowl or pie plate, mix corn flake crumbs with Parmesan, paprika, marjoram, thyme, seasoned salt, garlic powder, onion powder, black pepper and cayenne pepper. Set aside.

Pour buttermilk into a second shallow bowl or pie plate and flour into a third shallow bowl or pie plate.

Generously spray a rimmed baking sheet with safflower oil or cooking spray (see tip below). Rinse chicken and pat dry using paper towels. Working one at a time, dip chicken pieces in buttermilk and moisten on all sides. Shake off excess buttermilk. Place chicken in bowl with flour and turn to coat. Dip in buttermilk again, then coat with seasoned corn flake mixture. This process can get a little messy, but hang in there! Double dipping is what makes the chicken extra yummy. Place chicken pieces on prepared baking sheet. Leave some space between chicken pieces (they should not be touching). Using a small spoon, drizzle melted butter evenly over chicken.

Bake, uncovered, at 400ºF for 35 to 40 minutes, until chicken is golden brown and juices run clear. Serve hot.

Per piece: 258 calories, 8.8 g total fat (4 g saturated fat), 26 g protein, 18 g carbohydrate, 1.4 g fiber, 106 mg cholesterol, 343 mg sodium

To make this Advocado Chicken Parmigiana- After breading the chicken and baking it for 30-40 minutes, you put the maranara sauce on, advocado and cheese and bake 5-7 minutes.  We then broiled it for a few minutes as well.

I used Panko bread crumbs because I didn’t have corn flakes and I don’t drizzle butter on the chicken.  I also use Skim Milk instead of buttermilk.  TASTES SOOOO GOOOOD!

WE also used water instead of milk to help bread my girlfriend Jill’s Vegan Chicken breast- so this can be made into a Vegan or vegetarian dish as well (she also has Vegan cheese for as well)

Use to have a salt tooth, now it’s an everything tooth

My monthly goal of running 125km is under way. This week I ran 26.81km. I was planning on doing 5 days of 5ks but the last day I blogged I ran 9.something k because it was so nice out, so that saved me from running yesterday which was fine because I had ball hockey in the evening. I always worry that I might injure myself before a game or be too tired to run hard at ball hockey so I usually make Sundays my rest day and hockey is just extra calories I burn. 

I got out for 2 runs in the pretty river valley.  I wished I lived closer.



I’ve also been reading more than one blog, tweet or other form of health tip a day since I started that as a challenge for the month of January. I don’t really have a way of proving it. I could type each on out word for word, or post them here but maybe I’ll just pick a favourite one from the week and post it. This had to be my favourite, how to stop your sugar habit. I’ve read a ton about how to cut back or eliminate sugar out of your diet, but I find it very challenging. I’m not sure when this happened to me either because I use to brag about how I only had a salt tooth, but all of a sudden I have an everything tooth.

Seriously though an everything tooth? I sound like a pregnant woman craving all sorts of crazy concoctions. Really I just crave food.  When I crave food I make a salad.  Why? cause you can put so many different foods in which will actually help stop some of the cravings, at least for me it does.

a healthy 300 Calories



Healthy Eats- Gringo’s Starr

I’m not sure if I’ve raved about the Looneyspoons cook books yet… oh wait that’s all I talk about when I blog about food. I like cooking, I find it relaxing and enjoyable. I like following a new recipe and then fixing it up a tad to suit me more. I’m also in love with Pinterest and the amazing recipes you find on there, I could pin about a 100 a day but I will never be able to make them all! so I try to pick some healthy and some splurge meals and have slowly been attempting them.

Anywho I want to share the Gringo’s Starr (Looneyspoons)

What you’ll need:

12oz uncooked cavatappi or medium shell pasta

2 tsp olive oil

1 lb ground turkey or chicken (I used shredded turkey left from turkey dinner since we were getting sick of turkey sandwiches)

1 cup chopped onion

2 tsp minced garlic

3/4 cup each diced red & green peppers, and jalapeño

2 cups low sodium tomato pasta sauce

3/4 cup salsa

1 tsp each dried oregano, cumin and chilli powder

1/4 tsp black pepper

1cup 1% cottage cheese

1/2 cup shredded light monterey jack or cheddar cheese

What you’ll do:

prepare pasta and set aside

heat olive oil in large skilled over medium-high heat. add turkey onions, garlic, peppers and jalapeños. cook until turkey is no longer pink (since mine was pre cooked it didn’t take very long at all) drain any fat. add pasta sauce, salsa, spices and bring to a boil. reduce heat, cover and simmer 5 minutes, stirring occasionally.

Spray 9x 13 inch baking dish with cooking spray. spread a bit of pasta sauce over bottom followed by 1/2 the pasta 1/2 the remaining pasta sauce. Spread cottage cheese evenly over sauce. Spread remaining pasta over cottage cheese followed by sauce and shredded cheese.

cover and bake at 350F for 30 minutes

423 Calories per serving (the recipe says serves 6, I made a bit more)

I didn’t have cottage cheese so I improvised with Boursin Gourmet Spreadable Herb and Garlic light.  I tossed the noodles in it and then put the sauce on… Ryan ate a bunch for lunch, packed it for his dinner at work, and even texted me to tell me it was good, so that means it was an A+

looks like yum… and it was

Great eats- entertaining

Slim Dunk (spinach dip), Skinny Dipping ( Tzatziki) and Fairest Wheels (pinwheel sandwiches)


3 things I LOVE to make when I’m entertaining guests!  They’re so YUM, and healthier versions of the real thing! of course they come from the lovely Looneyspoons collection.

Here’s just how easy they are:

Fairest Wheels

How to make it

  • In medium bowl,combine chicken, lettuce,cheddar cheese,green onions and red pepper.
  • set aside
  • In small bowl, beat together cream cheese,sour cream, and red pepper jelly on low speed of electric mixer.
  • Spread 1/3 cream cheese mixture over one side of tortilla
  • sprinkle with 1/3 chicken mixture,leaving 1/2 inch border at top just covered with cream cheese mixture (so you can seal it closed.)Roll up tightly, jelly roll style.
  • Wrap tortilla roll in plastic wrap
  • Repeat with remaining tortillas and filling.
  • Refrigerate for 2 hours.
  • Trim off the ends and cut each roll into 8 slices, serve cold.

Skinny Dipping

  • 1 cup low-fat greet yogurt
  • 3/4 cup peeled, seeded and finely chopped english cucumber
  • 1 tbsp lemon juice
  • 1 tbsp minced fresh dill
  • 1 tsp minced garlic
  • 1tsp granulated sugar
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Combine all ingredients in small bowl.  Cover and refrigerate for at least an hour before serving.

Slim Dunk

  • 2 Cups low-fat Greek yogurt
  • 1/2 cup mayonnaise
  • 1 pkg frozen spinach, thawed squeezed dry and chopped
  • 1 pkg Knorr Cream of Leek Soup mix
  • 1/2 cup minced water chestnuts
  • 1/3 cup minced red pepper

Combine all ingredients in a medium bowl.  Mix Well. Cover and refrigerate for at least 3 hours before serving (even better when chilled overnight)

Great eats-Love me some Thai

I’ve been making some healthier food later (shhh don’t tell Ryan, though he doesn’t eat half of it because he’s so picky it’s actually annoying RE: my bday dinner I took him to a restaurant where I knew he would eat other wise I would have gone for Thai food, which I made on my actual birthday) Anyways figured I’d share if you don’t have the recipe book. All are super easy to make and very enjoyable.

The Looneyspoons Collection-I always rave about it. Love Janet and Greta Podleski!

Tongue Thai’d


  • 3 tbsp freshly squeezed lime juice
  • 3 tbsp Asian fish sauce 2 tbsp ketchup
  • 2 tbsp brown sugar
  • 1 tbsp grated ginger root
  • 1 tbsp reduced-sodium soy sauce
  • 1 tsp toasted sesame oil
  • 1/4 tsp crushed red pepper flakes or hot sauce
  • 8 oz rice stick noodles (ideally 1/8 inch wide)
  • 2 tsp peanut
  • 1/2 cup thinly sliced red onions or shallots
  • 2 tsp minced garlic
  • 1 medium red bell pepper, seeded and diced or sliced
  • 8 oz uncooked medium shrimp, peeled and deveined (I used leftover chicken breast for the one in the picture)
  • 2 cups bean sprouts 1/2 cup chopped green onions
  • 1/4 cup chopped fresh cilantro (optional) i hate Cilantro
  • 1/4 cup chopped dry-roasted peanuts (optional)

It also called for tofu but I skipped that as well (1 cup if you are interested)

Gather and prep (chop) everything before hand.

Prep the sauce first. Whisk lime juice, fish sauce, ketchup, brown sugar, ginger root, soy sauce, sesame oil, and crushed red pepper flakes. Set aside.

Place rice noodles in bowl, pour boiling water over and soak for 7 minutes, drain.

While noodles soaking, heat peanut oil in none stick wok. Add onions and garlic. cook and stir over medium hight heat until onions are tender, about 2 minutes.

Add red pepper and cook for 2 more minutes. Add shrimp (or chicken and tofu. cook about 3 minutes. Add reserved sauce, noodles, bean sprouts, green onions and cilantro. toss and cook about one minute.

Says it makes 6 servings for 306 calories per serving!

Served with homemade coconut rice