me -

everything & anything that motivates me to be healthy.... day in, day out.

Monday, September 19, 2011

September 19, 2011

mmmmmmmmmmmmmm taylor kitsch aka Gambit :P

 


instructing my first Crossfit class this Friday :)
exxxxxcited. also spewing with nerves haha

these were my snack this morning + green tea
as well as fresh strawberries with a bit of Nutella :) yummm

last night we got to use some of our very own herbs with our dinner
tried out our Lemon Thyme and it was SO nice & full of flavour! 
had some home grown spinach as well and little tiny tomatoes.
yes im a 20 something grandma with my little herbs and cups of tea :P



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TAME STRESS
(Women's Health January 2011)

When stress goes up, Vitamin C levels plummet.  
Strawberries outpower most citrus fruits on the Vitamin C front.
B Vitamins from dark, leafy greens help your brain keep making feel-good hormones like serotonin and dopamine.
Omega-3 Fatty Acids in salmon & walnuts also have a soothing effect; 
people who consumed fish oils regularly had significantly reduced reactions to stress compared to those who didn't.

Stress reducing salad ;)
 1 cup baby spinach leaves
1 cup mixed salad greens
4-5 medium strawberries, quartered
2 tbs sliced fennel
1/4 cup sliced spring onion
1/3 cup canned salmon, well drained
1.5 tbs walnuts, chopped

DRESSING
1 tsp honey
1 tsp lemon juice
2 tsp olive oil
freshly ground black pepper 

 

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PLANK JACKS

Jumping jack planks will strengthen your core, as well as burn fat and calories. 
Get into plank position on the floor, with your hands in line with your shoulders, and your weight distributed 
between your hands and toes. Keep your abs pulled in toward your spine to stabilize 
your torso for the duration of the exercise.

Keep your hips low as you jump your feet apart, then back together in a jumping jack motion. 




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Strawberry Protein Fluff

  • 1 cup of frozen strawberries
  • 1/2 cup of milk
  • 30g ON whey (I used strawberry whey but vanilla works too)
  • 1/2tsp of xanthar gum (this is optional, it gives it extra 'hold' but it works fine without it)
Blend it all together until it's all well mixed and then, with an electric whisker, whisk it for 2 to 5 minutes (sometimes the more you whisk, the fluffier it gets but I get impatient after 2 minutes). Enjoy!!! :-D

  • 207kcals,
  • 21g carb,
  • 27g protein,
  • 2.5g fat
  • 3.8g fiber


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