Wednesday, August 22, 2012

CanFitPro conference

This weekend, I was hanging with personal trainers, fitness instructors, big beefy weightlifters, lean stringy yogis, and other fitness and health people at the CanFitPro conference.  I joined CanFitPro this year as a general member (because sadly, they no longer have the MindBody Specialist certification) because a) Yoga Fit Canada gives awesome discounts on awesome trainings to CanFit members, and I'm hoping to take a couple of certifications with them, and b) I got a discount on the conference :D!

I'm currently still teaching only Moksha Yoga, which follows a set series of postures with only a bit of wiggle room for "creativity" in between, however I'm looking to branch out from the series and start teaching hatha yoga.  That means that I'd be in charge of figuring out my own series.  I'm also planning to teach a couple of workshops this fall, and needed to get a refresher course and a better understanding of some of the issues that commonly arise in certain populations, such as in diabetics, seniors, and hardcore athletes.  Enter the CanFitPro conference, where I've been taking an array of workshops and learned some fun things to add to my classes to enrich my students' experience that much more.

In addition to being an amazing conference, the CanFit conference also has a trade show open to the public. Fitness professionals and general people alike can experiment with new equipment and fitness styles, get demonstrations of fitness plans from highly experienced people, eat free samples of various protein bars/other goodies, and get lectures from industry leaders.  There were loads of presentations and demos going on for all kinds of activities, including Zumba classes, TRX and CrossFit challenges, and TONS of stuff available for sale, including apparel, equipment, supplements and nutrition products, books, DVDs, etc etc etc...  You can even get your photo taken with such cool people as:

Super cool Olympic triathlete Simon Whitfield!

The Last 10 Pounds Bootcamp and Bulging Brides trainer Tommy Europe!
And many more!  Trish Stratus was also around (former wrestler and current yoga studio owner), but I didn't have enough time to wait in line to see her.  I did get a sweet (free) Tshirt though :D

Long story short, the conference was fantastic, and if you are a fitness professional in Canada and haven't made it to a conference yet, I highly recommend it.  Or, if you're a regular person who is interested in fitness and health, and happen to be in the Toronto area in mid-August, check out the trade show for a great way to spend the afternoon and fill your head with awesomesauce.

Wednesday, August 15, 2012

Vegetable of the Month

I know, the suspense has been building for almost three weeks now!  What will it be???

Ta daaaaa....

Zucchini!

Since I'm growing it on my balcony, I might as well post about the amazingness of this tasty veggie.  Check out this photo of my very first harvest!



So what's so special about zucchini?  Get this -- according to the Canadian Nutrient File, one medium zucchini (about 196g) will give you...

  • only 33 calories!!!
  • 2 grams of fibre!
  • 2 grams of protein
  • not even one gram of fat!
  • 11% of your daily folate needs
  • 11% of your daily potassium needs
  • 47% of your Vitamin C needs
  • also contains high levels of lutein and other phytochemicals

What a little powerhouse!!!

Tell me more!

Zucchini and their other squash cousins (like yellow summer squash, pattypan squash, spaghetti squash, acorn squash, etc) are available year round, but are in peak season in the spring and summer.  When choosing zucchini, remember that the small-to-medium sized ones will contain more flavour than the larger varieties, which will hold more water.  Avoid the ones with squishy or wrinkly spots, but superficial scratches or little bruises are ok and perfectly edible.

How do I prepare it?
Cool!!!

You can eat zucchini raw or cooked.  I like my raw zucchini dipped in something, like hummus or bean dips to add a protein punch.  This veggie can be cooked in many different ways, like grilling and roasting (yummmmm!), sauteeing or including in stir fries, boiled (such as in soups or sauces).  A relatively novel way of preparing zucchini is making zucchini pasta, using a Spiralizer (or even just using a vegetable peeler if you're cheap like me!).  It basically makes a pasta that doesn't require cooking, you just blanch it to heat it through (place in boiling water for about 30 seconds).

Enough already, give me a recipe!

Another fun way to cook zucchini - baking.  As in, making a zucchini loaf!  There are many variations on zucchini loaf, including chocolate zucchini loafs, but this is one that I've made before and had it turn out really really tasty.  The website also happens to show a number of other tasty zucchini-containing recipes on the sidebar, such as vegetarian lasagna, pasta with grilled veggies, and grilled zucchini ribbons.

Click here! http://www.canadianliving.com/food/zucchini_loaf.php

Best advice - experiment with your zucchini!  It's  a very versatile ingredient that can be added to just about anything that you would normally put other veggies in (spaghetti sauce, stir fry, roasted veggie sandwich?).  And hey, for only 33 calories for a WHOLE ZUCCHINI, you can't lose :)

Fail

Wow, so that "I'll be posting regularly about my training" business totally didn't happen, huh?  I've been in summer school up until Saturday, and was run down with assignments, exams, and general business/craziness/AAAAAH!  But, I've still been good with training (though, admittedly, I haven't been following the plan to a T because of the busy/crazy/etc-ness)

Here's what's going down.

Running:  Still happening, though training has been slow (read on for everything else going on instead...).  My last run was about a week ago, but so far, I've done well in tackling hills and getting my cardio endurance up.  Now that summer school is (FINALLY!) over, I have much more time to go for longer runs, and the weather has cooled enough to allow me to be out in the afternoons (often the only time I have available, and this summer was just WAY too hot!).

Cross Training: Lots!  And really, doing cross training can only help to improve my running, since my issue seems to be mostly cardio endurance, not so much muscle endurance/stiffness/tiredness.  Boyfriend and I signed up for a Groupon at a local gym that focuses on bootcamp-style workouts.  They also have something called "personal co-training", which is basically like having a personal trainer, but the cost is split between many people.  Our Groupon gives us 60 days worth of bootcamp and 12 personal co-trainings.  We just activated it this week, and have already gone twice - one bootcamp, one personal co-training.  And so far, we love it :)  It's a massive butt-kick, but feels amazing (well, except for all that soreness a few hours later :P).  The sessions give us a really good mix of upper and lower body work, core strengthening, and cardio, and your heart rate is elevated for the majority of the 1 hour class.  I'm actually really looking forward to seeing how this affects my running, since the last time I did a boot camp, suddenly long runs were way easier!

Other cross training: I've decided to take up swimming again.  When I was younger, I swam constantly and loved it to bits.  I even competed for a while.  But by the time I was a teenager, somehow I just ended up stopping, but I always liked to swim when I got the opportunity.  I've decided to get back into it on a somewhat regular schedule.  There are a couple of community centres nearby that have indoor pools and cheap adult lane swim time, so I will be going on weekends to get some nice low-impact-high-cardio activity.

So I promise that I will get back in touch sooner than later to let you all know how it's going!

Meanwhile, a vegetable of the month is coming.  It's a veggie of the mid-month now :)


Saturday, July 7, 2012

Running training - again

So it's been a while since I last posted about running.  Last time around, I posted about how I had decided to bail on the half marathon in a big epic depressing fail.  However, this isn't the end for me this running season -- I can still comfortably (but slowly) run a 5k, and I believe that I can work myself back up to a 10k that will (hopefully) go a whole lot better than the TYS10K did for me this spring :|

On that last half marathon update post, a friend posted a comment asking if I'd like to see her running training program.  I agreed, and received her training plans for both a half marathon and a 10k.  When I saw the half marathon plan, that was when I realized that I simply didn't have enough time/enough pre-training to manage a half this fall.  The 10k, however, is manageable.  It also includes great training in intervals and hills to help with speed, cardio and muscle endurance. 

After much debate, I decided to bite the bullet and sign up for a 10k run.  For the first time ever, I will be running the Oasis Toronto Zoo 10K in September :)

Friends who have run this one in the past tell me that it is challenging.  It has a number of hills (best described as "rolling hills" because it's not just one or two big hills, it's a constant up and down), and can be chilly because it's in September.  As much as I despise hills with a passion, I am up to the challenge.  I figure that it can only improve my running and make me better for a half next year.  I'm not expecting to beat my 10K personal best (1:12:29 from the Sporting Life 10K two years ago) because of the added hill challenge (SL10K is almost entirely downhill or flat), but I am definitely interested in the fact that I get to run around the lions, tigers and bears - and giraffes, monkeys, elephants (if they're still there) and other fantastic scenery!

I went for my first run in over a month late last week.  I had expected to be dragging myself through a horrible struggle to go even 2k, but I ran 2.5 in about 20 minutes, and wasn't gasping for air or clutching at my heart.  In fact, I ran a steady, slow pace with steady, slow breath for most of the way, something that was a bit of a struggle while I was in better running form.  There is hope for me yet!

To keep me motivated to actually follow through on this, and hopefully get some of you interested in getting more activity too, I will be posting regularly about training.  And, I will happily post other training info, such as cross training ideas and proper stretching (after all, I teach yoga too :P)

Also, this video is stupidly motivating and set me into a fit of full out ugly crying.  Yay runners!

Tuesday, July 3, 2012

Vegetable of the Month

What will it be, what will it be??



*drumroll* drrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr



Broccoli!

Yes, the humble broccoli is in peak season in Ontario this month.  To celebrate, it has earned status as the Veggie of the Month!

These hardy little trees hold an amazing number of nutritional benefits, and they are incredibly versatile.  They can be enjoyed raw, steamed, roasted, boiled, in soups and stews, stir fries, salads, and many more delicious dishes!  This veggie is a member of the brassica family, along with cauliflower, cabbages, bok choy, brussels sprouts, and kale.  Brassica veggies are notable for their health benefits, including having high levels of vitamin C, calcium, and other nutrients and phytochemicals, which may hold potential cancer-preventing properties. 

From the Canadian Nutrient File, a half cup of raw broccoli (one serving in Canada's Food Guide) supplies:
  • only 16 calories! And almost 0g of fat!
  • 22mg of calcium
  • 41mg of vitamin C (about half of your daily need! Also an antioxidant!)
  • 168mcg of betacarotene (antioxidant!)
  • 47mcg of vitamin K (about 1/2 of a woman's daily need)
  • 652mcg of lutein (important in eye health and preventing macular degeneration)
What to do with your broccoli?

Broccoli should be a dark green colour, so try to avoid the broccoli that have yellow or brown patches on their florets (depending on the variety of broccoli, the florets might be a sage colour or a purple-green, and those are totally acceptable!).  The stems should be firm, not slimy or squishy.

When cooking your broccoli, cut the florets into even sized pieces (usually quarters works well) for even cooking.  You can also eat the stems!  For best results, peel the stems to remove the woody outer part and then cut into about 1/2" pieces.

Give me a recipe!

I posted this recipe for a healthier version of Cream of Broccoli soup.  Since broccoli is so ridiculously versatile though, rather than giving you only one recipe, I'm simply going to list some amazing places that you can use these teeny trees today!
  • Raw, dipped into your favourite hummus/babaganoush/other veggie dip
  • Steamed, eaten plain or with a little bit of butter, margarine, olive oil and/or lemon juice sprinked on top.  Only steam your broccoli until it is fork-tender, as it can be mushy and gross tasting if it is oversteamed.
  • Roast on a sheet lined with parchment paper at 400 for about 12-15 minutes.  Sprinkle with lemon, olive oil and sea salt, and/or maybe some parmesan cheese.  Mmmmmmm.
  • Add stems to your favourite homemade veggie soup.  They are hardier than the florets, and won't turn mushy when boiled in the soup.  You can also create your own broccoli soup by boiling broccoli (florets and/or stems) in stock and puréeing.
  • Add broccoli to your omelette or scrambled eggs.  I cut up my broccoli florets into little bitty pieces, sautée in the pan till they are just fork-tender (takes only a couple of minutes if they are super teeny), and add scrambled eggs.  Also awesome when mixed with other veggies, such as mushrooms, tomatoes and spinach.
  • Add steamed broccoli florets to your pasta.  You can add it to your sauce, or simply toss cooked pasta with olive oil, steamed broccoli and pine nuts.  A little cheese wouldn't hurt either :)
  • Add broccoli to stews and chili.  Though it's definitely not stew/chili season right now, when it turns to fall, a great way to keep enjoying this great veggie into the winter (*shudder*) is to simply toss it into a big ol' pot. 
  • Make a broccoli salad.  A quick Google search revealed hundreds of delicious looking salads, but this one from JamieOliver.com won me over.  I made this one without bacon, and added pumpkin seeds and slivered almonds.
How do you like your broccoli? 
And remember, it's not too late to submit your ideas for future veggies/fruits of the month!  Just leave me a comment!

Friday, June 15, 2012

Balcony veggie gardening

I like gardening, especially veggie gardening!  However, when you live in a condo with a small balcony that receives FULL sun, it can be a challenge to plant things in pots that will actually grow well and produce lots of good eats.  In addition, being a poor and starving student, growing your own veggies is super cheap!  Growing your own food is fairly easy if you know what your balcony conditions are (e.g. does it have full sunlight or shady areas?) and do a little bit of research to find out what plants grow best in your balcony conditions.  It's also highly rewarding when you see your plants flourishing and, oh yeah, you get to EAT IT!  Plus, you can't get produce that's more local than that!

In previous years, I've grown some veggies successfully, and my neighbours have managed to grow some other awesome veggies and fruits.  I thought it would be a neat idea to share with you some of the amazing and easy things that you can grow if you have a small space!

Cherry tomatoes: probably the easiest thing to grow on a balcony.  A little pre-grown cherry tomato plant will only cost a dollar or two, and will take off the second you plant it.  Word to the wise - you probably only need one, maybe two of these plants to be set for tomatoes for the whole summer.  I once bought the 4-pack of little plants, and ended up with about a billion little tomatoes.  It was a good year for salsa-making :)

Herbs: the great thing about planting herbs is that they can live outside in the spring/summer, and be brought inside to keep producing during the fall and winter too!  Depending on the level of sunlight that your balcony/small space receives, the herbs that you grow may be different.  Some herbs prefer high levels of sunlight, while others prefer shadier conditions.  Google-search the herbs that you'd like to grow to see what will grow well for you.  I'm currently growing basil, rosemary and cilantro, though I'd like to add some mint soon too.

Peppers: Bell peppers grow well in pots, but be warned, they take FOREVER to produce anything pick-able.  If you're growing from seeds, plant them in little cups indoors earlier in the spring/late winter, around early March, to get them going.  By the time it gets warm enough to plant them outside, you will have your pre-planted little peppers ready to go.  They will start producing much earlier in the summer than they would if you had waited to plant the seeds outdoors!  I'm currently growing hot pepper plants on my balcony.  For some reason I decided it would be a great idea to plant 4 of them.  Guess who's going to be eating ridiculously spicy food all winter :D?

Strawberries: Yes!  Strawberries can be grown in pots!  I have yet to try it myself (ran out of balcony space this year), but my neighbours have had great success with strawberries, and managed to produce a decent number of berries off of just a couple of plants.


Soon my pretties...
Zucchini: I would never have thought it possible, but zucchini can be planted in pots. In fact, I have a big ol' pot of zucchini sitting on my balcony right now :) These plants grow BIG, so make sure that you have space for them. Also watch for the variety that you pick - there are some zucchini that grow upward and can grow along a trellis/cage (like tomatoes), and others that grow outward like squash, taking over your whole balcony. The type that I planted stated "pot planting" on the baggie, so I'm really hoping that this means that it will grow in a cage instead of taking over everything. Guess I'll find out soon. So far it appears to have an upward motion, and has already started to sprout little flowers and zucchini buds.

Peas and beans: Great for pots! To grow your peas and beans, you need to sprout them first. Wrap a paper towel inside of a cup and put enough water in that the paper towel becomes damp, but not soaked. Put your bean/pea seed in between the paper towel and the cup. In a couple of days, you'll see your seed sprouting! Bean sprouts are also edible (e.g. mung beans), so you can definitely use this technique to just start munching away. But if you want more food, plant 'em! Once your beans/peas get to be a couple of inches tall, you'll want to attach them to a twining surface - e.g. a trellis, or even just a couple of poles and string.

Potatoes: Also inspired by a friend.  How can this be, I hear you ask, since potatoes need really deep soil??  My friend is a genius.  He had an old green bin (the one that you put out at the road) that had a broken handle, and thus couldn't be used for garbage collection anymore.  He cleaned and sanitized it out, drilled holes around the bottom for drainage, filled it up with dirt, and planted potatoes in it.  WHAT!??!  How amazing of an idea is this!!!!!  His potatoes are now growing like crazy, and will soon be ready for plucking.

Other awesome veggies that can be grown in plant pots: (I just don't know enough about planting them - yet): salad greens, e.g. arugula or spinach, kale, onions (regular or green onions), garlic, radishes, broccoli, and way, WAY more!

Check out your local gardening centre to see what veggies are available for planting (either pre-planted or seeds), and ask about planting on balconies vs. gardens.  Keep in mind that on balconies, generally you need plants that don't require very deep roots (unless you're a genius potato planter, as described earlier :P) and don't require lots of space to spread out (such as squash or pumpkins). 

Happy planting!

Friday, June 1, 2012

Vegetable of the Month

Now that we're getting back into summer, the produce available is simply AMAZING!  Lately I've been bringing home one new fruit/veggie every week just to try to make something new out of it.  So, every month, I will bring you a veggie that you may or may not have tried before, and give a recipe (or more than one) to enjoy it!

This month: Chard

Known better as Swiss Chard in grocery stores here, chard comes in many varieties.  The leaves are big and bright green, but stems vary in colour depending on the variety that you choose.  The stems do not contain much nutritional value, but the leaves are LOADED with vitamins and minerals.  A cup of cooked and chopped chard can provide:  (info from the Canadian Nutrient File)
  • only about 40 calories!
  • 4g of fibre
  • about 560mcg of retinol equivalents (Vitamin A), almost your entire daily requirement
  • about 4g of iron - if you're a male, this is about 50% of your daily need.  Ladies, it's still about 25% of yours!
  • 600mg Vitamin K (about 10x the average Canadian adult's daily need!)
  • amost 7mg beta carotene (antioxidant!)
  • 1000mg potassium
What to do with it

Chard leaves tend to be bitter, so some recipes will ask for leaves to be blanched before eating to remove the bitterness (many other leafy greens often have this requirement, such as kale).  Blanching is quite easy: Boil water, add your leaves.  Let the leaves sit in hot water for about a minute till they turn a very vibrant bright green colour.  Remove from the water, and dip into an ice bath or run under cold water to stop the cooking process.  You can now use your chard in a salad/whatever you want!
The stems of the white kind of chard are edible when boiled up (chop them into 1" bits), but the coloured kind of stems are too tough and don't taste so great.

Give me a recipe!

I found this easy 3-minute swiss chard salad recipe at www.whfoods.org, and adapted it a bit:

Easy 3-Minute Swiss Chard
  • 1bunch of swiss chard
  • 1 clove garlic, more if you really like garlic (Yes. Yes I do.)
  • 1tsp lemon juice
  • 1T lemon zest
  • 3T olive oil
  • salt and pepper to taste
  • 1/2 cup crumbled feta cheese
  • kalamata olives (optional)
Remove the stems from the chard and wash leaves.  Chop into 1"-ish bits.  Blanch (as described above), and squeeze out as much liquid as possible from the leaves.  I wrapped them up in paper towels and leaned my full body weight on them, repeat a few times with fresh paper towels each time.
Chop up the garlic clove.  Toss leaves with all ingredients except feta cheese and olives (if using).  Once tossed, add your cheese and olives.

Delicious and ridiculously healthy!

Any ideas for future veggies or fruits of the month?  Is there a veggie/fruit that you've been dying to try but just don't know what the heck to do with it?  Leave me a comment!  Your veggie/fruit might be featured in an upcoming post!