Eating in - two tips to remember

Okay, this was one of my Holiday Fit-Tips but I felt it would be a great tip to implement year round. After attending two parties this past weekend, I realized how easy it was to get carried away snacking on appetizers. Don't feel uncomfortable to ask your host for a plate if there are only napkins available. Use this plate to your advantage. But first, even if you have saved yourself all day for this party, don't. It is just food after all. We are starving ourselves all day just to stuff ourselves at the party. This is not an exception.

The next time you go to a party, get a beverage first and wait half an hour before you dig in. Grab a plate and fill half of it with veggies and the rest with protein and unprocessed things. You can even have dessert. This will help you from feeling guilty the next day. This seg-ways into my fit tip if you are serving dinner.

The tip today is if you are hosting or know someone hosting dinner. Do not serve dinner at the table.

Dinner served at the table is also know as family style. By having the food within an arms reach we are more inclined to help ourselves to seconds and sometimes thirds. These second and third helpings usually come after a very full plated first helping and leads to severally over eating.

That second or third plate will not only make you extremely full but it could take you days or weeks to work off those extra calories. You are not eating healthier to "save" those calories for Christmas dinner you are eating healthier to be healthier! Don't over think it. Food is FOOD.

Give your guests the gift of a great meal but this time set up a buffet line in the kitchen because it will save you the extra calories by not wanting to get up and go back to kitchen for more. You will enjoy what's on your plate, have room for dessert and go home happy and not complain that you wish you'd worn your stretchy pants.

Staying healthy year round.

xoxo
Nicole

A Dutch Oven isn't what you think.....

Okay, So I've been writing this post for 3 days but I can't seem to kick this cold and I took a few days off from the gym. I don't usually like taking time off from the gym but I've learned the importance of rest and recovery. After three days off I needed a good sweat and on Monday I hit the gym and must have sweat out 3 cups. Gross I know but it helped take my mind off of feeling bad and after a hot bath I felt a little better.

I need to get better because I'm going back to work in two weeks and you know what that means. Time to dust off the cooler and get back into the routine of prepping and packing. On Monday, we hit up Costco to stock up on some essentials such as Agave syrup, frozen berries, egg whites, eggs, yogurt and a bunch of other basics. We've also started steaming up veggies, making rice or quinoa and a form of protein so that it is in the fridge ready to go.

We are trying to find a balance of what works because life gets busy and with me going back to work full time and training in the evenings and weekends and Brett full time at school and volunteering it is important to have meals and snacks prepared.  As you can see our fridge is stocked with pre-portioned or prepped veggies. Finding a routine is key but so far things are going well.

Brett has been cooking up a storm which is amazing because I get to benefit from all his delicious cooking We've had this dutch oven for almost a year but have only recently starting using it for, well, everything! For those of you who think a dutch oven is something that has to do with trapping gross smells under the covers, it's not.

A dutch oven is a great thing to have. We leave ours right on the stove top. I made this amazing curry lentil and bean stew the other day. Delish but it wasn't as good as Brett's homemade Salsa. The kitchen smelt amaz-tastic. He sauteed some of the veggies in the DO and then blended them in the Vitamix. After blending he put the mixture back in the DO to let some of the juice evaporate. He's becoming quite the chef of raw eats. I'm such a lucky girl.

Happy hump day people and please wash your hands!

Oh, and boot camps starting at the end of April (email me for details - nicolewilsonfitness@gmail.com)

xo

Nic out!

Vega's newest Inside Sales Rep - Holla

Okay. I can finally spill the beans on my new gig. I couldn't before because I hadn't signed the paper work but you are looking at Vega's newest Inside Sales Rep.

When I got laid off over four months ago, my first reaction was panic and the second was feeling like a failure. This lasted for a few days and then I started to realized that maybe this was my time to really figure out what I wanted to do with my life. Who in this day and ago would just leave their job in pursuit of their dream job?! This was my open window.

Getting laid off is like a break up. Working at a job you hate is like serial daters. I would know this because I use to be one. For years I was in long term relationships and after I ended my last long term relationship, I took a hiatus from the relationship scene and made time for myself. Like work or relationships, we easily get stuck in a situation that feels comfortable and it becomes impossible to leave or break off to do what we are passionate about.

Like my relationship hiatus, being laid off meant I could take my time to find a job that I was going to love and be passionate about. I sat down and wrote out all the things I wanted in my next job. Interview after interview, nothing stuck until I came across an opportunity with Vega. After speaking with an employee, I was 100% decided that I wanted to work there and it became my mission. - check

I am very excited for this new opportunity and look forward to being in an industry that I thrive on. The last four months haven't been the easiest but with the support of my partner, my family and friends it has been a lot easier so THANK YOU!

In addition to getting the job, man this has been a good week, I also taught my first private personal training session. Training made me realize how much I missed it since my time at Ritchie Bros. where I ran boot camp at lunch.

I am going to be continuing with personal training and if you are interested in an evening or weekend session, please contact me as I have some other people looking for people to train with. Small groups (2-5 people) are always fun and great motivation.

Have a great weekend everyone!

xoxo

Nic

Fit Food Friday - my kind of Power Muffin

When Brett and I moved into our apartment, he discovered Whole Foods. He had never been before but after me raving about it I popped hi WF's cherry and he was obsessed. He would come home from school with the occasional Power Muffin. My fault for introducing him to them in the first place but since we are living a cleaner and healthy lifestyle, these muffins were a big chunk of our daily calories. I'm sure they run over 500 calories plus. They are delicious but I was sure I could remake these muffins in a healthier way and I was not alone.

Apparently Brett wasn't the only one in love with their Power Muffins but so were many others. The first step was a little recon work at the famous grocery store where I got the label of ingredients. Then I compared that to this healthy gluten free recipe I found online. Now the waiting began for the bananas to ripen...and after training last night it was time to attempted my rendition of the WF's power muffin.

"Ingredients," Which I quote because I have a tendency to change it as I go along:

• 1-1/4 c. buckwheat flour
• 1/4 c. oats (ground until flour consist.)
• 2 scoops Vega nutritional shake (Natural Flavour)
• 1 tsp ground cinnamon
• 1 tsp baking powder
• 1/2 tsp baking soda
• pinch of salt
• 1 - 1/3 c. mashed bananas (2 large or 3 - 4 small ones)
• 1/4 c. coconut oil *subbed this out for 1/4 unsweetened apple sauce
• 1/4 c. honey *only used 1 TBSP
• 1 tsp. vanilla extract
• 1/3 c. hemp hearts (I'm obsessed - shelled hemp seeds)
• 1/3 c. dark chocolate
  *I added a little coconut (unsweetened and shaved) and a few raisins to make them align more with what is in the one's from Whole Foods. Just remember, add what you like but it increase the caloric intake.

The muffins turned out pretty good. Of course I sampled my work and Brett likes them too! Healthier options are out there and don't have to be the size of your head. I used a smaller muffin tin because it's all I had and then you can have them as a snack.

I mashed the bananas separately so that there weren't any lumps. Banana's are a great pre-workout snack because they give your body the energy through a form of sugar to hit a good workout. I also add a little banana to my oatmeal egg white pancakes in the off season to make them a creamier texture and for a little extra flavour.

Baking and cooking is a great thing to do with friends or your partner and I find it very soothing. I hope you all had a great week. Grab a friend and try a recipe this weekend. Find one, print it off and get going :) 

xoxo

Nic out!