It is Halloween weekend and a great time to enjoy family and friends!
Here are some awesome tips to help in you keeping the holiday a safe one..
1. Make sure your older kids are with friends in a group and not by themselves.
2. Check the kids' candy and make sure there is nothing that looks tampered with!
3. As most people are drinking, make sure to not drive and enjoy yourself with a safe ride home.
4. If you find yourself in a situation you would rather of avoided, as I teach my CKM students, get out of there as fast as possible.
5. If someone grabs you and you don't ask them to, you have a right to defend yourself with a poke in the eye, if appropriate.
Check out the website to see some great moves to defend yourself! www.VictoriaCKM.com
Keep yourself safe this Halloween and try to limit the candy consumption!
You can always bring the candy to me and I will dispense it accordingly! j/k
Arran
Sunday, October 31, 2010
Tuesday, July 6, 2010
Weight Loss Foods!
It is important in your quest for weight loss and improved health to consume all varieties of healthy foods. You need to eat lots of veggies and fruits and you want to eat lean proteins and eat low-fat diary products.
When it comes to choosing foods, choosing foods that have a low glycemic index is a great option. Low glycemic foods tend to satisfy you, fill you up, and they also are healthier options. By eating low glycemic foods, you eat less which means less eating and thus increased ability to loss weight and tone up. The sugar content is low and the fiber content high.
Here is a list of low glycemic foods to eat:
Breads: 100% Stone Ground, Whole Wheat, Heavy Mixed Grain, Pumpernickel
Cereal: All Bran, Bran Buds with Psyllium, Oatmeal, Oat Bran
Grains: Parboiled Rice, Barley, Bulgar, Pasta/Noodles
Other: Sweet potato, Yams, Lentils, Chickpeas, Kidney Beans, Split Beans, Soy
Beans, Baked Beans
When it comes to choosing foods, choosing foods that have a low glycemic index is a great option. Low glycemic foods tend to satisfy you, fill you up, and they also are healthier options. By eating low glycemic foods, you eat less which means less eating and thus increased ability to loss weight and tone up. The sugar content is low and the fiber content high.
Here is a list of low glycemic foods to eat:
Breads: 100% Stone Ground, Whole Wheat, Heavy Mixed Grain, Pumpernickel
Cereal: All Bran, Bran Buds with Psyllium, Oatmeal, Oat Bran
Grains: Parboiled Rice, Barley, Bulgar, Pasta/Noodles
Other: Sweet potato, Yams, Lentils, Chickpeas, Kidney Beans, Split Beans, Soy
Beans, Baked Beans
Thursday, July 1, 2010
Canada Day!!
It is not only Canada Day, but it is also my birthday!!
As such I have launched a special e-book on one of my websites for an awesome price!!
Visit the website for more details and enjoy the Canada day!
www.3MinuteWorkouts.com
As such I have launched a special e-book on one of my websites for an awesome price!!
Visit the website for more details and enjoy the Canada day!
Tuesday, June 22, 2010
Summer is HERE!
I hope that you are enjoying the sun if you are in Victoria, B.C.
If you are elsewhere you may or may not be so lucky to have this great workout weather!
Outdoor workouts not only can be more challenging than working out in the gym, but they also provide for a change of pace and refreshing views.
Workout Ideas!
Warmup for 5-10 mins
Jog/Run for 2mins
Squats 15
Squat jumps 15
Pushups 15
Burpees 15
Repeat the circuit for 30-60mins! Take a watch with you to track time!
For fast and easy workout ideas!
Visit www.3minuteworkouts.com
If you are elsewhere you may or may not be so lucky to have this great workout weather!
Outdoor workouts not only can be more challenging than working out in the gym, but they also provide for a change of pace and refreshing views.
Workout Ideas!
Warmup for 5-10 mins
Jog/Run for 2mins
Squats 15
Squat jumps 15
Pushups 15
Burpees 15
Repeat the circuit for 30-60mins! Take a watch with you to track time!
For fast and easy workout ideas!
Visit www.3minuteworkouts.com
Thursday, June 17, 2010
Get some!! Good food and workouts!
New Image Recipe!
Dirty Rice
Serves 6 Prep Time 30minsTotal Time 65mins
This version of this spicy dish uses whole-grain Wehani rice. Long-grain brown rice also works. Traditionally made with chicken liver, which gives it a "dirty" color, we use healthy lean chicken sausage instead. INGREDIENTS1 1/2 cups Wehani or long-grain brown rice, (see Note)3 cups reduced-sodium chicken broth1 tablespoon peanut oil, or canola oil10 ounces cooked chicken andouille, or other spicy chicken sausage, cut into 1/2-inch pieces1 1/2 cups chopped yellow onion1 1/4 cups chopped celery1 cup chopped green bell pepper1 cup chopped red bell pepper2 cloves garlic, minced2 teaspoons chopped fresh thyme leaves1/4-1 teaspoon cayenne pepper1/4 teaspoon salt
COOKING DIRECTIONS Step 1 Bring rice and broth to a boil in a large saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 50 minutes (see Test Kitchen Note). Remove from the heat and let stand, covered, for 10 minutes.Step 2 While the rice is standing, heat oil in a large nonstick skillet over medium heat. Add sausage and cook, stirring, until it begins to brown, about 5 minutes. Add onion, celery, green and red bell pepper and garlic and cook, stirring, until the onion is soft, about 5 minutes more. Stir in thyme, cayenne to taste and salt. Stir the sausage mixture into the rice and serve.
New Image Workouts!
10 Pushups
10 situps
10 squats
10 lunges
Run 2 mins Repeat 2-6x
Dirty Rice
Serves 6 Prep Time 30minsTotal Time 65mins
This version of this spicy dish uses whole-grain Wehani rice. Long-grain brown rice also works. Traditionally made with chicken liver, which gives it a "dirty" color, we use healthy lean chicken sausage instead. INGREDIENTS1 1/2 cups Wehani or long-grain brown rice, (see Note)3 cups reduced-sodium chicken broth1 tablespoon peanut oil, or canola oil10 ounces cooked chicken andouille, or other spicy chicken sausage, cut into 1/2-inch pieces1 1/2 cups chopped yellow onion1 1/4 cups chopped celery1 cup chopped green bell pepper1 cup chopped red bell pepper2 cloves garlic, minced2 teaspoons chopped fresh thyme leaves1/4-1 teaspoon cayenne pepper1/4 teaspoon salt
COOKING DIRECTIONS Step 1 Bring rice and broth to a boil in a large saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 50 minutes (see Test Kitchen Note). Remove from the heat and let stand, covered, for 10 minutes.Step 2 While the rice is standing, heat oil in a large nonstick skillet over medium heat. Add sausage and cook, stirring, until it begins to brown, about 5 minutes. Add onion, celery, green and red bell pepper and garlic and cook, stirring, until the onion is soft, about 5 minutes more. Stir in thyme, cayenne to taste and salt. Stir the sausage mixture into the rice and serve.
New Image Workouts!
10 Pushups
10 situps
10 squats
10 lunges
Run 2 mins Repeat 2-6x
Sunday, June 13, 2010
BBQ done RIGHT!
Here is a great recipe for the summer BBQ season. The 3 bean salad is great with some bbq salmon.
With the salmon, spice with pepper, little basil, lemon, and onion. Wrap the salmon in tinfoil and bbq for 12-20mins on med-high. Serve with the bean salad and you've got yourself one healthy meal!
Here's the salad recipe... This three-bean salad has far less sugar than typical versions. We opt for a combination of canned and frozen beans (for convenience) along with fresh green beans for their great taste and texture.
Makes 8 servings, about 1 cup each
ACTIVE TIME: 30 minutesTOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy3 tablespoons cider vinegar3 tablespoons rice vinegar1 tablespoon sugar1 tablespoon whole-grain mustard1 tablespoon canola oil1/2 teaspoon salt Freshly ground pepper to taste1/3 cup diced red onion1 15-ounce can black-eyed peas or chickpeas, rinsed1 10-ounce package frozen baby lima beans or shelled edamame1 pound green beans, trimmed and cut into 1-inch pieces 2 tablespoons chopped fresh parsley1. Put a large saucepan of water on to boil. Fill a large bowl half full with ice water and place next to the stove.2. Meanwhile, whisk cider vinegar, rice vinegar, sugar, mustard, oil, salt and pepper in a large bowl until blended. Add onion and black-eyed peas (or chickpeas); toss to coat.3. Cook lima beans (or edamame) in the boiling water until tender, about 5 minutes. Remove with a slotted spoon and refresh in the ice water. Pat dry and add to the bowl. 4. Cook green beans in the boiling water until just tender, 3 to 6 minutes. Drain and refresh in the ice water. Pat dry and add to the salad along with parsley; toss well.
NUTRITION INFORMATION: Per serving: 109 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 18 g carbohydrate; 5 g protein; 6 g fiber; 322 mg sodium; 381 mg potassium. Nutrition bonus: Fiber (23% daily value), Vitamin C (15% dv). 2 Carbohydrate ServingsExchanges: 1 starch, 1 vegetable
MAKE AHEAD TIP: Prepare through Step 2. Cook lima beans and green beans (see Steps 3-4 for timing) and refrigerate separately. Toss the salad components with the dressing just before serving.Enjoy!! Arran
With the salmon, spice with pepper, little basil, lemon, and onion. Wrap the salmon in tinfoil and bbq for 12-20mins on med-high. Serve with the bean salad and you've got yourself one healthy meal!
Here's the salad recipe... This three-bean salad has far less sugar than typical versions. We opt for a combination of canned and frozen beans (for convenience) along with fresh green beans for their great taste and texture.
Makes 8 servings, about 1 cup each
ACTIVE TIME: 30 minutesTOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy3 tablespoons cider vinegar3 tablespoons rice vinegar1 tablespoon sugar1 tablespoon whole-grain mustard1 tablespoon canola oil1/2 teaspoon salt Freshly ground pepper to taste1/3 cup diced red onion1 15-ounce can black-eyed peas or chickpeas, rinsed1 10-ounce package frozen baby lima beans or shelled edamame1 pound green beans, trimmed and cut into 1-inch pieces 2 tablespoons chopped fresh parsley1. Put a large saucepan of water on to boil. Fill a large bowl half full with ice water and place next to the stove.2. Meanwhile, whisk cider vinegar, rice vinegar, sugar, mustard, oil, salt and pepper in a large bowl until blended. Add onion and black-eyed peas (or chickpeas); toss to coat.3. Cook lima beans (or edamame) in the boiling water until tender, about 5 minutes. Remove with a slotted spoon and refresh in the ice water. Pat dry and add to the bowl. 4. Cook green beans in the boiling water until just tender, 3 to 6 minutes. Drain and refresh in the ice water. Pat dry and add to the salad along with parsley; toss well.
NUTRITION INFORMATION: Per serving: 109 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 18 g carbohydrate; 5 g protein; 6 g fiber; 322 mg sodium; 381 mg potassium. Nutrition bonus: Fiber (23% daily value), Vitamin C (15% dv). 2 Carbohydrate ServingsExchanges: 1 starch, 1 vegetable
MAKE AHEAD TIP: Prepare through Step 2. Cook lima beans and green beans (see Steps 3-4 for timing) and refrigerate separately. Toss the salad components with the dressing just before serving.Enjoy!! Arran
Tuesday, May 18, 2010
Awesome Food Tips!
Here are some great food tips!
Eat at least one dark and one orange veggie eat day.
- Go for broccoli, romaine lettuce or spinach
- Go for carrots, sweet potatoes or winter squash
Make at least 1/2 your grains whole grains each day.
- Eat barley, brown rice, oats, quinoa or wild rice
- Enjoy whole grain breads, oatmeal or whole wheat pasta's
Drink skim, 1% or 2% each day
- Have 2 cups a day and go for the skim milk when possible
- Drink fortified soy beverages if you don't drink milk
Easy Flax Breakfast Pudding!
This "pudding" can be put together in the microwave in 3-4 minutes. You can add berries or other "mix-ins" - see suggestions below. The flax gives it lots of fiber and good fat, plus a nice nutty flavor.
Ingredients:
1/4 cup flax seed meal
1/4 cup water (some of the liquid can be sugar-free syrup, if desired)
1 egg
Sugar substitute to taste
Mixins as desired (see below)
Preparation:
Mix flax meal, egg, and water in a microwave-safe bowl. Microwave on high for about 45 seconds. Move the cooked part of the pudding towards the center of the bowl and add any mix-ins you want. Microwave for about 45-60 more seconds, depending on mix-ins (frozen fruit will need even longer cooking, as it will cool down the pudding). Stir and eat.
Possible Additions:
Fresh or frozen berries or other fruit
Unsweetened coconut
Peanut butter or other nut butters
Jams
Chopped nuts
I hope these tips can aid you in whatever your health and fitness goals are.
Always remember to eat a little less, work a little harder and enjoy life the most! Arran
Tuesday, April 13, 2010
It is Spring time and the weather is awesome!!
Time to incorporate those fitness goals into your routine that you may have given up on for the last month or so.
Remember to start slow and not rush things.
Make ONE change at a time and try to sweat once a day!
Make an eating change. It could be: less fat, less salt, smaller portions, more lean meats, more veggies, more fruits or any other healthy change.
Pick one and work with it until it is a habit and then move on to the next goal.
Visit www.NewImageBootcamp.com for further info!
Arran
Time to incorporate those fitness goals into your routine that you may have given up on for the last month or so.
Remember to start slow and not rush things.
Make ONE change at a time and try to sweat once a day!
Make an eating change. It could be: less fat, less salt, smaller portions, more lean meats, more veggies, more fruits or any other healthy change.
Pick one and work with it until it is a habit and then move on to the next goal.
Visit www.NewImageBootcamp.com for further info!
Arran
Subscribe to:
Posts (Atom)