Friday, May 30, 2014

#RECIPEFRIDAY: Wake Me Up...Chocolate Protein Shake!

I don't know about you but....

I'm excited for the sunshine and warm weather that is to come this weekend! (I think summer is almost here!)

Woo hoo!
Bring on the iced coffees!

That said...

Before we dive into the weekend (and #RECIPEFRIDAY)...

Let's recap the week shall we? K :)

Wait...

Give me a minute so that I can remember how it all started lol (No seriously, I need a minute! hahaha Does that ever happen to you? lol)

...
.....
........

Oh yes...

I ran a lot and...

It felt really good to get out there and enjoy the freshness of the air!

Aahhh so fresh.

And I must say...

Cheering on my friends and those runners who took part in Ottawa Race Weekend last Sunday was super motivating...

Vive la folie!
Martin running his first 1/2 marathon race.
Finishing a marathon!

And...

It totally made me want to...

Give my legs a little more mileage! (I'm serious, there' something so inspiring about watching runners run. Racing or not. Although perhaps not me because when I look at my reflection while running, I seriously resemble a duck walking lol)

Running.
Running.
Gone.
Insane ;)

Let's just say...

It got me excited to take part in my second half-marathon race in September! (Maybe a marathon one day? I'm considering it although let's put that on the back burner for now hehe)

You now what else is exciting?

That I made my very first Fougasse which...

I had the pleasure of sharing with family and friends!

Brushed with Olive Oil and sprinkled with Oregano and Sea Salt.

I have to admit...

I totally made the Fougasse (unintentionally) seeing that I had some leftover dough...


Which...

I didn't quite feel like baking into a loaf! (I felt like doing something a little different!)

I made this Country Loaf the other day.

And you know what...

It turned out great so...

I'm happy I decided to try something I'd never done! (It could have flopped but, you don't learn from what you don't attempt to do right?)

Nom Nom.
(Geez, I haven't said that in a while! lol)

Alright so...

Enough about me...

Let's get to the recipes you've been making and loving this week!


But first...

Please enjoy this wake me up protein shake I've been loving as of late! (I've been trying out different blends, so here's my favourite one thus far!)


Wake Me Up Chocolate Protein Shake

by *CaNdY FiT*
Prep Time: 1 minute
Ingredients
  • 1 scoop chocolate protein (I used 100% Natural Iso-Protein from North Coast Naturals! They were kind enough to send me a tub among many other things!)
  • 10oz black coffee
  • 2 oz water (or milk)
  • 1/3 banana (optional)
  • 1 packet of NOW vanilla stevia (or sweetener of choice)
  • 1 handful of spinach
  • 1/2 tsp ground cinnamon
  • 1/2 tsp cocoa powder
  • 1 tbp North Coast Naturals Ultimate Daily Cleanse (a great fibre mix!)
  • 4 ice cubes
Instructions
  1. Blend ingredients in a blender, pour into a glass and enjoy!
Powered by Recipage


Okay so now it's your turn...

If you have a recipe you've enjoying...

Share it!



I can't wait to see what you've cooked up!

Have a FUbulous weekend everyone!


Questions FU You...

Have you tried anything new this week?
Plans for the weekend?
Have you ever been a spectator at a race? Did it motivate you (more) to run? Or even start running?

Stay Tuned FU More On *CaNdY FiT*

**

More ways you can CONNECT with ME:

Wednesday, May 28, 2014

Look Up, It's Good For You.

No seriously...

Take your eyes off your screen and look up, look around, look behind, sideways wherever and...

Just savour what's in front and around you because...

So much of our awakened state is spent looking down at our phones or...

Straight ahead, at our screens. (Or maybe you've found the perfect balance and this post totally doesn't apply to you lol)

Savouring my time with my Bear.

But don't get me wrong...

As I write this...

My own words serve as a reminder to myself to spend more time looking and connecting with what's around me. (Be it as simple as stopping to smell the flowers and really connecting myself to nature in its most natural of states!)



Now...

The reason why I'm writing this today is because...

Over the past little while...

I've become more and more aware of my screen time and...

As a result...

I've been doing my best to put my phone aside to really embrace what there is to be enjoyed in front me.  (Plain and simple.)

Because really...

There is just so much to soak up!


Loafing around the house allows me to take things slow while...
Savouring (not always literally lol) what it is I'm doing.
Right then..
In the moment. FUlly aware.

And on the topic of being connected....

I must say that a growing 'annoyance' of mine is when...

You're in the middle of a conversation with someone and the moment a phone beeps, or makes a sound effect of sorts...

The attention immediately switches over to the device, as if to say that what's in front of you can wait and is less of a priority. (Which is really not the intention, but you get what I mean.)

Of course, I realize this is not always the case (and there may be a need for you to get to that call, text or message) but...

When you're talking to someone, be mindFUl not to check your phone every time you get a notification.

Focus yourself on connecting, whole-heartedly with whom you are with because...

Your notifications can wait. (Most often than not.)

And...
You can continue to enjoy that beverage of yours without any distractions ;)

With that being said (and don't think that I've mastered this because I haven't)...

I now make (more of) a point to keep my phone in...

  1. My purse;
  2. In a pocket; or, I...
  3. Turn it face side down;...
  4. Put it on silent and/or...
  5. Suggest (intentionally make) certain moments be 'phone-free' (whether I'm in the presence of others or not) so that...

My attention can be focused on where it needs to be...

FUlly aware of my surroundings without being distracted by what's elsewhere.

Soaking in the fields of...,.
I'm going to say wheat ;)

I guess what I'm trying to get across (without sounding preachy and all) is...

Be a little more mindFUl about your time on and offline because...

You may really be cutting yourself off from the time you get to spend connecting to the world that's right before your eyes.

Or right at your fingertips hehe

Questions FU You...

Are you always hand in hand with your phone or do you take some time a part? (Like at dinner time, after a certain hour etc...)
Do you ever take any time to disconnect? You know, like press the refresh button?

Stay Tuned FU More On *CaNdY FiT*

**

More ways you can CONNECT with ME:


Friday, May 23, 2014

#RECIPEFRIDAY: Savoury Chicken and Black Bean Salad...

Oh don't you just love Fridays?

Not only because it's #RECIPEFRIDAY but because...

It's the start of the weekend too :)

Hooray!

But before we get into all the recipe sharing...

Let's recap the past few days shall we?

**Running**

After a few weeks of running a number of 5kms...

I finally ran past it. (I didn't want to up my mileage too quickly for sake of taking things slow to prevent injury but, it just seemed like my body and mind just automatically stopped at 5k!)

It felt great (despite what my face my read! lol)
I just went with the flow.
Not focusing on pace, but simply on going....and going and...going.
While keeping my breathing (asthma) in check.

And since I've ran past it...

I've been out for a few more longer runs! (All of which felt good!)

It also included some trail running too :D
Rockin' my Sunkis.
They definitely brighten up any day.
I seriously love this Nike+ watch.

**Training**

I've been feeling really strong as of late.

I dumbbell pressed the 40lbs during my chest workout for two sets of 10 and...

I dumbbell shoulder pressed the 35lbs for a set of 10 and another of 8. (While always keeping good form! Never do I sacrifice form for weight!)


Do you think it has anything to do with my bread?! (hehe)


Speaking of bread...

As I continue to take the time to slow down and  loaf around during the weekends...

I've been trying out new blends in my baking! (I'm researching, learning and testing out new things in my adventures in bread making. Seriously, I'm loving it!)

I visited a local Mill and bought freshly stone ground whole wheat flour.
The Mill has been around since the 1860s.
It was so, so cool.
Even SuperFit took a huge interest in it!
Here's my latest Tartine trial.
Sourdough Oat Porridge Loaf.
It was so creamy in texture.

This coming weekend...

I'll be trying out Emmer Flour...that or...


Each offering some added flavour and value to my sourdough bread!

Needless to say...
I'm looking forward to experimenting!

And completely off topic...

Teddy got a hair cut.

He's been loving it.

No really...
He has.
He loves the added poof ;)

**#RECIPEFRIDAY**

Alright so now for my recipe of the week!

As SuperFit and I have been loving the guacamole...

I decided to re-create a salad we had while on vacation which...

Included the guac. (Did I say that already?)


So with that being said...

Here's an easy, under 30 minutes salad that is sure to make your taste buds go...

Mmmmm.


Savoury Chicken and Black Bean Salad

by *CaNdY FiT*
Prep Time: 10 minutes
Cook Time: 30 minutes
Ingredients
    Chicken

    Black Beans

    • 1 can (540ml) low sodium black beans, rinsed
    • 1/4 cup chicken broth
    • 1/3 red onion, chopped
    • 1 tsp cumin
    • 1/2 tsp cinnamon
    • A few drops of Chipotle Tabasco Sauce
    Salad Dressing (optional)

    • 1/4 cup olive oil
    • 3 tbsp balsamic vinegar
    • 1 heaping teaspoon of dijon mustard
    • Pepper to taste
    Instructions
    Chicken
    1. Spray your fry pan with Coconut Oil
    2. Heat over low/medium heat
    3. In a separate bowl, coat sliced chicken with Mrs. Dash Taco Seasoning Mix and salt and pepper to taste
    4. Add to fry pan and cook until done

    Black Beans
    1. In medium sauce pan, over medium heat, add red onions, cumin, cinnamon and Tabasco sauce
    2. Once slightly browned, add chicken broth, stir
    3. Add black beans, cover and let simmer over low heat for 15 minutes or so (stirring occasionally)
    4. Once the black beans have softened, turn the element off and place aside.

    Salad dressing
    1. Whisk ingredients together

    Putting it together
    1. Add the dressing to your lettuce and toss
    2. Add your black beans, chicken and top with guacamole
    3. Enjoy!
    Powered by Recipage


    Okay so now it's your turn!

    If you have a recipe you've been making and loving...

    Share it!




    I can't wait to see what you've cooked up!


    Have a great weekend everyone! (I'm looking forward to cheering on some friends who will be running Ottawa Race Weekend!)

    Teddy will be enjoying his new toy ;)

    Questions FU You...

    How was your week? 
    Are you mindFUl about slowing down? What are some of the ways you whine down?
    Plans for the weekend?

    Stay Tuned FU More On *CaNdY FiT*

    **

    More ways you can CONNECT with ME:

    Thursday, May 22, 2014

    Focus. Breathe. Keep It Going. Push Through...

    Words I have on repeat when I lift, run or, when I teach my group cycling class.

    Focus on what you're doing.
    Don't hold your breath. Breathe.
    Keep the momentum going....
    And push through...
    You have more in you to give.

    Interestingly enough...

    These very words also apply to all facets of life and not only...

    When it comes to lifting weights, running, or keeping my bike wheel turning.


    I mean...

    How often do you find yourself having to...

    Focus on what you're doing...

    Remembering to breathe as you keep yourself going in the 'busyness' of life and...

    Pushing through and keeping strong when you think you can't any more. (Or when your plans get interrupted, so to speak.)

    I know I do.


    But, when it comes to my healthy living journey...

    I've learned that this lifestyle requires on-going practice and that...

    It also requires a personal commitment from you which.....

    Is something I know (and have experienced) that...

    Will make you healthy (and strong) from the inside out. (Being healthy doesn't just happen. We consciously have to work at keeping our overall well-being in check by FUelling ourselves right (not only with respect to food) and, by giving our body the exercise it needs.)

    Going out for a walk.
    Getting some air.
    Breathing.
    Enjoying.

    That said...

    As I continue to practice the principles of healthy living that I've learned over the years (4 1/2)....

    I've also been practising at being more mindFUl about...

    Taking (more) moments to breathe and slowing down! (I don't always need to be on the go in order to be healthy! It's okay to pause and give ourselves a break! Not only in body but, in mind too!)

    Also...

    I've learned that the lifestyle requires us to be kinder to ourselves in our goal to be our healthiest self. (It's not always going to be easy which is why every day I wake, I practice at keeping myself in good health. We can't punish ourselves or feel bad if we aren't always 'on target', nor can we compare our own efforts to those of others. We have to learn to love and be patient with ourselves, and not to lose faith in our efforts. Practise makes us more aware about our needs both mentally and physically and we need to continue doing what we're doing for own well-being. It's not about being perfect, it's about doing what's good for us.)

    Every step counts.

    With all of that being said...

    No matter what it is we are doing or are working towards remember to...

    Focus on what it is YOU want for YOU and not what you think you should want based on everything that's out there. Do what's good for you and your health.

    Breathe and remember that not all days are going to be great days. Just relax, take a breather, regroup and don't be afraid to rest. Sometimes, that's exactly what you need to...

    Keep it going. Who said we always need to be 'on' in order to move forward. Give yourself time to slow down, it's good for you. You can't always be on the go without burning yourself out. Learn to embrace the change of pace from time to time and...

    Don't forget to...

    Push through (not just physically) when you think you can't any more. It's amazing how powerFUl the mind is. I mean, how often can we convince ourselves that we are unable or incapable of going after what we've set before ourselves. Of course, sometimes we have to veer right, left or make u-turns but, pushing through those mental barriers gives you a chance, an opportunity to open yourself up to a world of possibilities you have within yourself. So, believe.

    Pushing through the running mental barriers and...
    Working my way past 5km :)

    Questions FU You...

    How often do you take moments to breathe? Slow down?
    When's the last time you pushed through a mental barrier?
    Words that you have on repeat when you're out exercising?

    Stay Tuned FU More On *CaNdY FiT*

    **

    More ways you can CONNECT with ME:

    Friday, May 16, 2014

    #RECIPEFRIDAY: Extra Lean Sweet and Spicy Chicken Balls...

    Things have been ballin' over herrrr.

    No seriously...

    They have!

    Whether it be from shaping my 'boule' sourdough country loaves...


    To...

    Baking them as such...


    To....

    Playing ball with Teddy...



    Our dinners have also...

    Taken on the shape of them balls too! (Which has been pretty amazeballs <-- too far? hehe)


    But before I get into my new recipe of the week for our weekly #RECIPEFRIDAY link up...


    Let's recap the past few days shall we?

    Blogging...

    I've been going with the flow when it comes to blogging.

    Writing when I have something to share without ever...

    Feeling like I 'should' be posting because I 'need' to. (I don't want to push anything out for sake of pushing ya know?)

    In case you missed yesterday's post.

    **

    Workouts

    When it comes to training....

    I've been really strong this week. (FU the Hulk! lol)

    I was able to dumbbell shoulder press 30lbs each arm (so 60 lbs total) for 2 sets x 11 so...

    With that pushed and done...

    I think I'll increase my weights a little more the next time I do shoulders! (I swear, lifting empowers me and makes me feel strong from the inside out!)


    Running

    I've been having a really hard time with my asthma over the past few weeks that...

    I decided to take things slower this week! (Really focusing on my breathing rather than speed, pace, whatever.)

    Although my runs weren't the greatest...

    I got out there, pushed through the mental barriers and got it done!

    I took out my Asic's for a spin.
    I hadn't in a while!
    Not since running in a Banana Suit!

    FUel

    I took a real liking to North Coast Naturals Chocolate Protein Powder this week!

    All natural. No artificial sweeteners and it shakes up pretty well ;)
    To learn more about this protein powder...
    Feel free to check out their website.

    They had sent me a package a while back but I hadn't gotten around to tasting the protein.

    If anything...

    It was a lot tastier than I'd imagined and...

    It didn't upset my stomach whatsoever! (There are a few brands out there that I simply cannot digest! I bloat and cramp which is absolutely no FUn at all!)

    And when it comes to other meals and things...

    Well...

    I'm about to share with you (finally) a recipe that we've been enjoying here!

    It's pretty ballin'! (Did I mention that already?! hehe)

    We like to enjoy these balls with some homemade Guacamole!

    Sweet and Spicy Chicken Balls

    by *CaNdY FiT*
    Prep Time: 5 minutes
    Cook Time: 20-25 minutes
    Ingredients (8 Balls)

    • 1/2 lb extra lean ground chicken (or meat of choice)
    • 1/3 yellow onion, chopped
    • 2 tbsp salsa (homemade or store bought)
    • 4-5 drops of Chipotle Tabasco sauce
    • Salt and pepper to taste
    Instructions
    1. Pre-heat your oven to bake at 400F
    2. Spray some cooking oil on your baking sheet
    3. In a medium sized bowl, combine all of your ingredients together
    4. Mix well
    5. With your hands, shape bite sized chicken balls (you can also use a small ice cream scooper)
    6. Place each of the balls on the baking sheet, put in oven and bake for 20-25 minutes (until thoroughly cooked)
    7. Serve with a side salad, sweet potato, or anything of your liking!
    Powered by Recipage


    Alright so now it's your turn!

    If you have a recipe you've been making and loving...

    Share it!

    I can't wait to see what you've cooked up!




    Have a great and restFUl weekend my friends!


    Questions FU You...

    What's been good for you this week?
    Plans for the weekend?

    Stay Tuned FU More On *CaNdY FiT*

    **

    More ways you can CONNECT with ME:

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