1 tablespoon good quality balsamic vinegar
When grill is preheated, place all squash and peach on the grill, leaving it to cook for about five minutes. Keep a watch, so it doesn’t burn on you!
So I plan to take the guesswork out of it, completely!
a simple saturday
out and a bout
Since yesterday was so beautiful, Baba and I took advantage of our day off to enjoy some lovely summertime weather. Originally the plan was to go to the Discovery Center and have a seriously awesome time with bubbles and other weird concoctions, but with the state of the weather, there was no use wasting it indoors.
So, instead, we walked the waterfront. It was absolutely beautiful a walk! It was an absolutely beautiful afternoon. Perfect, really.
Our first stop was this quaint, little Antique shop that I didn’t know existed. A little hole in the wall. I was so excited to have found it. Inside housed records, old nick-nacks, jewelry; you name it, and you’d find it there. Due to my recent interested in starting a seashell and ocean related collection, I contemplated purchasing a shell (yes, there was ample shell-age) but opted against it. The way I see it, my shell collection should begin with beautiful shells collected from the ocean, itself.
After was meandered about there – deciding to return – we decided to head to the Waterfront (hello, no brainer!) and head to the Market. This is where I found this!
This was a little more than a ‘hint’ of honey, if you know what I am sayin’!
After our stroll around the market, we decided to head out to eat. The walk back was so nice. Everyone was out and enjoying life. Smiling. Baba was in a good mood. It was bliss! Yes, I said it, ya jerk. Bliss!
Being that I am a total spaz, Baba was definitely the navigator of the afternoon. I could have easily had my eyes closed the entire time and I still managed to get from point a to point a without fail. Dinner was held at none other than my favorite place to eat: The Wooden Monkey.
This is my all-time favorite place to eat. I don’t know if it is the design, the food, the atmosphere or the workers. I think it is just everything. First of all, the waiters actually take the time to discover your personal needs as a consumer. They understand that in this day of age, people come with many different dietary restrictions (both Baba and I do: I maintain a generally low starch diet, while his stomach is unable to handle certain foods properly). The staff is kind, warm-hearted and often humorous (one of the waiters did this neat flip-y thing with our glasses, that I just need to learn… to YouTube, with me!)
The food, in my opinion, is absolutely delightful. If going, I recommend one of the salads, their trio of dips (including a really interesting hummus – unlike any I’ve ever tasted) or their coconut quinoa pilaf. Absolutely amazing!
Baba ordered the BBQ chicken pizza sans onion and red pepper! He absolutely loved it – as he always seems to. He had polished the plate clean, which is not at all surprising to me. Only two nights prior, he single-handed-ly ate a sixteen inch pizza. I don’t know where he puts it!
I, on the other hand, enjoyed their Sweet Apple Salad avec 3 oz of free-range chicken and a whole grain mustard sauce. I loved it! The carrots and apple (which, I think, was granny smith) were done julienne and were extremely tasty when eating together. It was sweet, crunchy and absolutely delish!
If you are ever in Halifax, Nova Scotia, I’d highly suggest you stop by and enjoy some grub!
today’s work out
So, this morning, I had a stroke of genius!
This was a lot of fun! Try it out 🙂
Whip it Good Oats
Bring water to a boil.
Add 1/3 cup of oatmeal and 1/2 T of chia;
Reduce to a low heat and add 50g (about 1/2 – though I used about 1/4 of the banana in the oats and used the rest on the top of them) a thinly sliced banana;
When well whipped, add 1/4 cup of egg whites;
Add stevia, cinnamon and so forth to taste, then transfer into a bowl and add toppings!
The toppings, 1/4 banana, 1/4 cup blueberries and a handful of Love Grow Oats. Oh, and 1/2T of Almond butter, of course.
Following my breakfast (or, about an hour or so later), I completed – yet another – yoga hybrid work out. Thanks to Courtney@SweetToothSweetLife I’ve really gotten into hybrid work outs! I love the benefits of yoga, but my HIITs are something I don’t want to stop. I love them way too much.
What You’ll Need:
Yoga mat, water, interval timer
Warm up: 1 minute jog + 1 minute AMRAP Sun Salutations
Set your Interval Timer to six rounds of four minute intervals (30 seconds high; 10 seconds low), with 2 minute breaks in between each set – these breaks will not be used for rest, so take breaks as needed.
You will be repeating this series, two times through.
Each series is comprised of two yoga-inspired toning moves: One which targets abs, the other targets your obliques.
Series One: Downward Dog Series
Move one: Begin in downward dog position and using your abs, pull your body forward into a plank. Pull your left leg into your elbow, then return to plank and pull right leg in. Continue this AMRAP for 1 minute.
Move two: Preform the same movements, only pull the leg to the opposite elbow. Left to right; right to left. 1 min AMRAP
Preform your 4 minute HIIT. 30 seconds high, 10 low. Any cardio you’d like.
Series Two; Boat Pose Series
Move one: Begin in Boat Pose (your but rested on the ground, you body creating a V-shape. Legs extended off the ground). Slowly lower until feet and head are about 1-inch off the ground, then return to boat position. AMRAP 1 min.
Move two: Remain in boat pose, but instead of lowering, hold your hands over your chest (feet held in air) and twist, letting your elbows touch the ground behind you (russian twist). 1 min AMRAP
Perform your 4 minute HIIT.
Series Three: Side Plank Series
Move One: In side plank (on left), lift your right leg and preform a side crunch with your right arm. AMRAP 30 sec.
Move Two: Hold chataranga. AMRAP 30 second
Repeat on opposite side.
Preform your 4 minute HIIT.
Done! (Again, repeat once more for a really sweaty work out!)
Immediately after that, I enjoyed a yogurt mess including a serving of Puffins, blueberries and another 1/2T almond butter. This went un-pictured, as I was really hungry.
Later, for lunch, I enjoyed this bad boy:
It was a turkey salad, with roasted squash, 1/2 and apple, mushrooms, cucumber and a little hummus. After that I wasn’t fully satisfied, so I enjoyed a Simply Bar (I love these).
At around four – still at work – I grabbed a Oskri Bar (I love that this company states that their products are Halal. Supportin’ my boy!)
By the time I got home, I was ready for a Salmon and Sprout Salad! I threw in some asparagus, mushrooms, greens and hummus.
I ended the night with my a-typical bowl of fruit, AB and greek yogurt, tea and called it a night.
That is all!
Good morning beauts!
Last night, I made a really… really yummy salad!
3oz grilled chicken
1/2 cup roasted brussels
1/2 cup roasted butternut squash
Honey Hummus (3T hummus whipped with 1/2 tsp honey)
1/2 cup chopped cucumber
1T dried cranberries
Two handfuls of greens
~50g of mushrooms, grilled
1-2 tsp balsamic
I’ve become a salad making wizard. Don’t even get me started on all that. It is almost sad – my salad making process. I think about it almost too much. What are new salad ideas? I’ve been eyeballing this book for a long time:
For as long as I can remember, I’ve had a huge issue with admitting love. Love for someone, love for something… the list can go on. Then one day it occurred to me that love is nothing to be ashamed of. In fact, it is quite the contrary
During my years as a student, the thought of being a wife, mother… girlfriend, was – to me – a complete joke. I didn’t require that closeness to someone; I didn’t require that connection. No. I was a lone wolf, and that was that.
Then one day something happened. I started telling the people I loved them how much I loved them for no reason. And, furthermore, I loved how it felt. Now, I am always telling people I love them. Oh, it’s sad, but true.
A silent room is the perfect setting for an ‘I love you’.
Yesterday both my boyfriend and my mother – yet again – amazed me.
In the upcoming weeks, I have not one… not two… not three, but four 7:30 shifts. I’ve always had this irrational fear in regard to working out after a 7:30 shift. I think it might have something to do with the fact that in the past – while Ed was in my life more actively – after a 7:30 shift, I would force myself to workout, while being void of any actual energy. So, now, a girl with a mostly healthy relationship with all things fitness related, I still fear not being able to preform my work outs at the best of my ability.
As previously stated, I’ve made a commitment to myself: no work out should exceed 40 minutes and the typical work out should be around 30-35 minutes, warm up and cool down included. Finding the ToneItUp girls and ZuzkaLight has made this very easy for me. They’ve both proven that you in no way need to slave for 60 minutes everyday at a high intensity.
But – as usual – I am getting off topic.
This essentially meant that I would have to commit to rather a) doing the work outs after work, or b) getting up earlier and doing them beforehand. I chose option ‘b’ because with option ‘a’ arose, yet another, issue: I never wanted to seem like I was choosing working out over anyone.
Given my spotted history with fitness, it would be easy for anyone who knows me to assume that working out every single day was just another example of an unhealthy connection. But, I promise you, it is not. Working out has become my brace – in so many ways – regarding my recovery. Through exercise I’ve discovered so much about my body and myself. Now, it is something I don’t feel I need to do everything, but rather something I really want to do. If I can fit it in, I am going to – and I’m committed enough to find time to squeeze it in.
So, where is this going?
Well, I voiced my concerns to my Mama and Omar. Naturally, they came back with the best response possible. It went something like this:
Caitlyn, we support you no matter what you do; and we love that you love what you love. Never think that you’re choosing it over us, because we never think that you are. We know it is something you love to do, which is great.
Again this issue arose today when I asked them if it was okay for me to blog while in their company. They gave me that, ‘Caitlyn, you’re being a goose’ look and I nodded and got to typing.
I think there is a small part of me that is always embarrassed of myself. Of my interest in fitness, or food, or writing, even! Because of this, I am constantly on-guard, expecting to be made fun of. What I need to realize is, is I am my own person. I am me; no one else. Caitlyn! This is something to not be ashamed of, but to celebrate. Yeah, okay. I’m weird. I probably talk too much – and my eyes kind of do this thing where they open up to weird, making it look like I’ve gone nuts, but I’m me. The only me I’ll ever be. And you’re you.
I think this is starting to get dangerously close to unintentional Beatles plagiarism.
So, you be you and I’ll be me. After all, that’s the very best that we can be.
OK. Now, I am channeling my man Sues! I’m all over the place.
That is all.
Good morning everyone! I hope you had a lovely sleep 🙂 Or, a good day.
Yesterday was a lovely day, I’ll tell you.
My best friend, Hannah and I decided we should go out for lunch. So, we did. It didn’t take too much discussion for us to figure out where we wanted to go. Heart Wood Cafe.
She had never been; I’d been several times. During my vegan days, this was my absolute favorite place to eat! Known for their healthy and organic baked goods, the Heart Wood Cafe is always a pleasant place to enjoy a good bite!
My favorite additive of their menu is their offering of the “Wild Card Salad”, which basically is just a hodgepodge of in-season foods! This is what I get every single time I do. All you need to do is inform them of any dietary restrictions (i.e; I don’t eat tofu) and they’ll ensure that it doesn’t show up on your plate! Alternatively, you can also inform them of certain foods that you would absolutely love to have upon your dish (Kind of like how I told that waiter that I’m a huge fan of a certain green fruit, fully of fatty goodness).
My friend got the Tomato and Avocado (also a fan of a ol’ ‘cado) Sandwhich:
And, as mentioned, I ordered my tried and true Wild Card Salad:
Unfortunately, my salad of today was not my absolute favorite. The best part was definitely the avocado. It wasn’t their fault, though! I had a really tough work out that morning and needed a little more fuel midday. Mostly it was just a bed of greens, some carrots and sprouts. Along with a few cubes of tofu and the requested ‘cado (anybody else think that they could easily eat a whole one in a day?).
All in all it was an awesome outing! Good food, great company and full tummies!
Tonight I made a salad that was so good.
Included was a: salmon patty, shelled edamame, roasted asparagus, grilled broccoli and snap peas, greens, with a peanut ginger hummus I mixed up. Delish!
In most ways, I like to consider myself relatively – for lack of a better term – ‘healed’ from the aforementioned Ed, but often certain behaviors rear their heads for no apparent reason. The one I noticed most recently was at Heart Wood.
I have this unusual issue with holding a conversation while I eat. And, furthermore, I feel uncomfortable eating in front of people. So, basically, if someone is talking to me and I want to eat, I feel I can’t until they stop and begin to eat. It’s silly; I know. I hate that this still happens. I just (for some odd reason) have a difficult time with it. I’ve developed a certain relationship with the whole digestive process and do it kind of intuitively. I suppose the thing I need to remember is that eating isn’t such a big deal to other people. It’s just something they do. You know, ‘oh, I’ll grab a bag of chips’ or ‘I’ll just bring an apple for if I get hungry’. My friend even laughed at how prepared my lunch was for the workday. For me, this is totally normal. I have six meals a day, each meal needs certain nutrients and that’s that. I love living like this, but not everyone really understands it.
Regardless, there are moments in our life – for those of us recovering from such issues – that we will discover residual behaviors such as this one. I think what we need to remember is that a) not everyone has the same relationship with food, b) there is nothing wrong with finishing your plate first or eating while other people talk and lastly c) the only person who matters when it comes to food is you and your body.
So, if you’re hungry, eat. Don’t worry about the people around you so much! And furthermore, remember to accept who you are. If you have a similar relationship to food as I do, embrace the aspects that are positive and understand that some of them are not.
This was mostly just a ramble, I’ll be honest. I am not sure how eloquently this came out, or how well it was written, but I just wanted to say something from the heart
First and foremost, I shall thank Jenn of Peas and Crayons for coming up with such an outstanding idea! I’ve been following WIAW for many months now and am VERY excited to partake in my very first one. 🙂
Banana Whipped Oatmeal topped with 1/3 of a Halo Bar, mixed berries and sun butter.
This is a recycled picture – but I did have a protein pancake (I’m addicted to the protein pancake immediately after a work out. Especially right now, because it’s so cold where I happen to be!)
Lunch consisted of a Quinoa salad with fresh cucumber, strawberries, mushrooms and greens. Topped with hummus (with a hint of honey :P).
Afterward I enjoyed an unpictured apple.
This was a quick snack, half of a Simply bar and half of an Oskri Bar. There is no photo as this was eating on-the-go at work! I had the Cinnamon Simply Bar and Almond Cranberry Oskri. They’re both good. I love them.
My dinner was really good! Roasted turkey breast, roasted eggplant (love), grilled mushroom and zucchini, avocado, hummus and balsamic! So tasty! 🙂
I imagine Greek Yogurt, almond butter and cacao nibs will make an appearance. 🙂
There was also a lot of tea!
Like, a lot of tea!
So, that pretty much sums it up!
So many yummies. 🙂
Many months ago, tragedy struck this household…
MamaBear discovered a negative reaction to, you guessed it, peanuts – both in nut and butter form.
That creamy, sweet and nutty indulgence was one that she would never be able to enjoy again. Now, I know what you might be thinking: ‘so?’ Well, allow me to inform you of MamaBear’s deep obession with all things peanut butter related. To quote, ‘peanut butter was a staple…a staple in my diet. I miss it so so so much!’
Well, something clearly needed to be done about that.
So, I did what any rational foodie would do.
Sunflower seed butter is clearly the –
Nope. Not interested.
Then, I found it.
Then, I found what she wanted.
WOWbutter is gluten, dairy, peanut and tree nut free. All of which, is admirable. The aim of this specific butter is to provide peanut butter-y spread that is 100% safe for schools. In MamaBear’s opinion, this guy definitely delivers. I actually think the word ‘wow’ came out her mouth upon sucking back on a spoonful. Which, being the pun loving gal I am, pleased me to no end.
In regard to the nutrition, this little guy proves to be pretty clean, it does:
“Non GMO Toasted Soy, Soy Oil, Granulated Cane Sugar, Monoglyceride (from vegetable oil, prevents oil separation) and Sea Salt.”
I can read all the words, know what they mean and can count them on ONE hand.
So, this is Caitlyn approved!
However, I’ll happily stick to my all-natural almond butter, thank you! 🙂
Today the plan was to tackle every ‘s’ of fitness: strength, speed and stretch. So, I completely a 16 minute HIIT routine, a 10 minute AMRAP routine (compliments of ZuzkaLight and my Long and Lean Routine from the ToneItUp Beach Babe DVD. At the end I felt amazing! And – you know – sweaty!
Along with being addicted to the TIU work outs, I also love the TIU protein pancake, which I’ve yet to perfect…
My Protein Pancake
1 scoop protein powder of choice
1/4 cup of egg whites
3 tbsp Fat Free Greek Yogurt
2 tbsp Unsweetened Almond Milk
Sprinkle of cinnamon
Mix all ingredients into a bowl and wisk;
Heat a pan over medium heat and spray lightly with an olive oil cooking spray;
Pour mixed ingredients into bowl and cook until showing side starts to bubble;
Attempt to gracefully flip;
Fail at any sort of grace;
Let other side cook for approx the same amount of time;
Get something that looks like this…
Allow mild depression to ensue for a few moments, then decide that the show isn’t over…
Cover pancake with your choice of toppings, smile and mow!
My toppings included three strawberries, almond butter and additional Greek Yogurt. 🙂
What is my favorite thing about Sundays? The calm.
I find that no matter who you are, or what you’re doing, Sunday’s bring upon a state of ease. Perhaps that whole ‘day of rest’ concept has just been instilled into me. Regardless, I absolutely love the feeling Sunday’s bring. You know what? I think it might be the residual affect of the flowers I bought yesterday!
Tonight I had my all-time favorite dinner of ever! Yes, indeed. I’ve become pretty pro at making this beast!
I call it my
Salmon and Sprout Salad!
One salmon patty or 4 oz of salmon meat, grilled or pan seared
1-2 handfuls of salad greens (I like anything spring mix-y)
~75g white mushrooms, sliced and diced
~50g of zucchini, cut into one inch slices
~100g of brussel sprouts, halved (I have a sprout-related addiction…)
A dollop (1-2 tbsp) hummus
2 tsp of Balsamic Vinegar
1 tsp olive oil
Lemon juice (optional)
Freshly ground black pepper
1. First, on medium heat – lightly sprayed with olive oil spray – pan sear salmon patty or fillet for about four minutes, on each side (or, until cooked)
2. Remove salmon from heat and set aside, while you prepare your vegetables. Preheat your grill and chop vegetables as stated above.
3. Drizzle vegetables lightly with Olive Oil and season with pepper and balsamic vinegar. When grill is ready, apply all vegetables to grill, close and flip once or twice.
4. Place a few handfuls of greens into a bowl, and add the grilled veggies.
5. Top with salmon and a dollop of hummus, sprinkle with some pepper and mow down!
I pretty much make a variation of this salad beast three times a week. I don’t know why, but I absolutely love it. To be frank, I could just go to town on hummus and sprouts. If you put a bowl full of that stuff in front of me, it’d be over.
I naturally had to return to my kitchen, for something extra special sweet!
Every night I want – no – I need to have a sweet treat after dinner. This usually winds up being a mixture of fruit (usually berries or peaches), nuts or nut butter, a few spoonfuls of greek yogurt and a tsp of cacao nibs (which, happen to be the current love of my life).
I honestly don’t think I can live life without these things! Absolutely delish!
Have you ever tried cacao nibs? Did you like them?