90% Food, 10% Exercise & 100% Mind

Good Morning!

I found this article online and it is a great illustration of why your need to have the right mindset if you truly want to reach your goals. Have a read through this article and decide what you want to do and how your going to get there.

I’ve seen it said time and time again that losing it is 90% about the food and 10% about the exercise. I agree with that. But before that, and all during that, it’s also 100% about your mind. You decide. If you think you can change and make better choices, then odds are you can. If you decide you can’t, then odds are you aren’t going to make it very far this go around. Maybe you do better the next time around.

And you know, in sharp detail, what hasn’t worked for you already. Now you just have to find out what will work for you and stick to it. I like to think of a quote I read somewhere years ago. It was some famous inventor and they asked him about why he didn’t just give up after 100 failed tries at inventing something or other. He said that he hadn’t failed 100 times, but that he had discovered 100 ways that it wouldn’t work. You’ve already put in the time figuring out ways it hasn’t worked for you… why not finish it up and find the way that it will? Try #101 might be the right way!

You decide. You decide what motivates you. You decide what goes in your mouth. You decide to walk more than you need to in order to get to class, or take the stairs instead of the elevator. You decide to continue as you are, or to make a change, and keep making changes until you get it right for you. And keep it right until you get to where you want to be. You decide that you will become someone who has willpower, who doesn’t bargain her way out of commitments, maybe who isn’t only motivated by fear but by love… the love you can let yourself have for yourself when you start changing into the person you REALLY want to be.

You get to decide every single day. So, who will you be when you wake up today?



Stay Healthy!
Andrea :)

Swap for faster results!

Good Evening!

I found this article on Fitbe.com and thought I'd share it. Its about swapping a few of your regular foods for something a little (or in some cases a lot) healthier and shows you how making small changes will keep you on track with your goals. This works because you don't feel deprived, your still enjoying food AND your seeing progress!




http://fitbie.ca.msn.com/slideshow/1-secret-diet-success

Give it a read through and see how a few simple swaps can add up to a big difference.

Stay Healthy!
Andrea :)

Sweet Coconut Curry Shrimp

Hello!

Today I want to share my absolute favourite curry recipe with you. Its got a mild and sweet taste and is full of shrimp, chicken and the veggies you love!



Ingredients:

1 Bag of frozen, peeled shrimp
2 Chicken breasts chopped
Veggies: Peppers, baby bok choy, mushrooms, onions, frozen asian stirfry veggies... whatever you  want!
1/2 jar Patak's mild curry paste
1/2 can Evaporated skim milk or coconut milk
1/4 - 1/2 cup of sweetened coconut (to taste)

Directions:

Saute shrimp, chicken and any veggies you are using (except bok choy - add it near the end) until shrimp are cooked and chicken is browned. Add curry paste and milk simmer for 10-15 minutes. Remove from heat and stir in coconut.

Serve hot with basmati rice or rice noodles. This tastes great as leftovers too!

Enjoy and stay healthy!
Andrea :)

The Sports Bar Food Survival Guide

Good Morning!

 Its Thursday people and we are almost at the weekend! And to celebrate the coming weekend lets look at an article from fitbe.com about the best and worst choices at a sports bar or pub.

In Kingston there are tuns of great pubs and sports bars, the Merchant Tap House and Fanatics being two of my personal favourites. And they are great places to meet up with friends on the weekend to watch the game or just chat and hangout. But the usual Pub-fare is anything but waistline friendly, that's why when I found this article I had to share it! No one wants to say no to going out with friends for the sake of their diet (and nor should you) so next time your out try one of these healthier options instead!

 The Sports Bar Food Survival Guide 

http://fitbie.ca.msn.com/slideshow/sports-bar-food-survival-guide



Stay Healthy!
Andrea :)

Time for Chili!

Good Afternoon!

Today I wanted to share with you my favourite chili recipe! Chili is one of my favourite cold weather foods and it can be a great (and very healthy) option! And it doesn't have to be as hot as this:




Andrea's Turkey Beef Chili

Ingredients:
1lb Ground turkey breast (brothers meats)
1lb Extra lean ground beef (brothers meats)
1 package sliced Button Mushrooms
2 tbsp Vegetable Oil
1 large Onion
4 cloves Garlic (or more to taste)
1 can Black Beans
1 can red Kidney Beans
1 can Maple Baked Beans (adds great sweatness and fall flavour)
1 can diced Tomatoes
1 can Sweet Corn
1 package 'Chili' seasoning
1/2 Beer
Hot Sauce to taste

Instructions:

Heat oil in a large pot (dutch oven) saute the onion and garlic until soft then add turkey and beef and mushrooms and cook until the meat is browned.

While meat is browning dump all beans (except maple beans) and the corn in to a colander and rinse. This gets rid of a lot of the added sodium and preservatives.

Once meat is browned add the rest of the ingredients stir and simmer uncovered for about 1 hour.

And that's all there is to it! This makes a great lunch-to-go!

Stay Healthy!
Andrea :)

My Favorite Website!

Good Morning!

Boy was a slacker last week with posts or what?! Dont' worry I'll make it up to you this week!

First topic of the week - one of my favourite websites for tracking your nutrition:
ttps://www.fitday.com

This website has so many great features I barely know where to start! I guess lets start with the nutrition log first: Fitday.com allows you to input all of the foods you've eaten that day and gives you a detailed breakdown for calories, protein, fats, carbs and vitamins. This allows you to see how much and what foods you've been eating so you can make the necessary changes to make your fitness goals a reality that much sooner!


Fitday also allows you to enter your current weight and height and your weight goal. Then as you update your weight it graphs your progress for you. And it you enter your physical activity it will also calculate how many calories you've burned and give you a chart of how  much your eating vs. how much your burning.


I myself used this site when I was on my own weight loss journey and I loved it! It is a bit of a pain in the but and takes some patients to find all of the foods in their system but its totally worth it!

Give this site a try and I promise you'll love it and the results! As always any questions or comments drop me a line!

Stay healthy!
Andrea :)

Fit Foods (& Combos) To Try This Fall!

Happy Monday!

I hope everyone had a great weekend even though the weather was a little grey and dreary.

Over the weekend I found a great article from Oxygen magazine on some yummy foods and food combinations to try complete with some great recipe ideas. It can get really hard to think of new foods and dinner ideas so give these new foods and food combos a try! They are so delicious and nutritious... I can't wait to try the veggie quiche recipe!

http://oxygenmag.com/Fat-Loss/Articles/9-Fit-Foods-to-Buy-in-October.aspx

Give these a try and see what you think!

Stay Healthy!
Andrea :)