Tag Archives: nutrition

March 17, 2016 · 8:00 am

Checking In With Sofia: 8 Months Old!

Hey, hey!

Time flies… I’ve repeated this many times and will say this over and over again… I feel like the time is just like sand fleeting through your fingers; and I am desperately trying to hold on to every single moment. Yesterday my baby turned 8 months old!

8 months old

Justin and I have watched Sofia reaching many milestones over the past month. She first stood up on her knees and several days later was able to stand up while holding on to her little car.

8 months old - standing up

Yesterday, she tried to climb a couch by stepping on her car to get to the 8 months sticker as I was snapping the picture above…

She loves to pull herself up in all the places you *me?!* would never think of: “Oh, mommy, you’re cooking? Let me pull myself up on a bottom drawer of the stove, so I can see better!” She’s done it all: kitchen drawers, garbage bin, chairs, sofas, TV stand, toilet… *Who needs the Discovery Channel? There’s so much to discover at home!* I honestly think she would do at least 10 pull ups if only her grip was stronger!

Sofia also started clapping on International Women’s Day. How fitting! I was overjoyed. It was the best gift of all!

Bella and Sofia

This week our baby girl even started waving hello/bye-bye. She’s doing it in her own endearing uncertain way, and I’m trying to engrave it in my memory.

We’ve introduced new foods as well! New types of cereal, fish (haddock), avocado, cauliflower, pear, peach, nectarine, pineapple, and mango.

Feedings can be messy. I love watching Justin getting frustrated when Sofia splashes food all over the tray by hitting a spoon with her tiny hand. Somehow he is always caught ‘by surprise’. In response to his mumbling, I say, “Wait till she starts eating on her own!” *Fun stuff!*

Sofia is a big girl now because she even tried drinking water from a grown up glass. *It’s a big deal, don’t you think? Wink!* 

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While she really loves drinking water, she is still getting used to doing a starfish on her back at the swimming pool. *More on the swimming classes next week.* 

Sofia also became my official running buddy. Over the past week, I’ve gone running with a stroller 3 times and it was a blast along with puddles of sweat. *Haha!*

Sitting up

What have you been up to, my friends?! Stay tuned, many interesting posts are coming up in the near future!

xoxo
Olena

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June 19, 2014 · 6:45 am

Thank God For Tim Horton’s Or What Not To Eat Before A Run

Yesterday’s workout was starting off great: I was full of energy and feeling inspired. I even took a pre-WOD *workout of the day* selfie!!!

pre-run selfie

I was in the midst of enjoying my 8 km run and thinking about a paragraph from Spartan Up! I read on my way back home from work: “… once you think you are done running, you still have eight days left in you. The same goes for life. If you think you are maxing out, you have no idea how much fuller and richer life could be. Spartan Race offers a glimpse into your own unlimited potential.” In other words, some pretty cool motivational stuff. And there was this beautiful sunset…

beautiful sunset

But something went wrong in between of me doing push-ups and a set of squat jumps in the middle of a bike path *It rained and I thought it was a better alternative to a puddle in the grass*. All of a sudden, I was sprinting like there was no tomorrow. No, I wasn’t running for my life nor was I trying to bring out my untapped potential…

restroom-sign-funny

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I know, I know, you don’t really care to know much about my bowel movements, but… THANK GOD for that Tim Horton’s which appeared out of nowhere!!! *I’ll stop right there for your sake and avoid all grizzly details. HAHA!*

Okay, one more thing. When I reached the coffee shop, there were pretty mixed emotions raging between…

breathe

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And…

meme_happy_010_by_sofidesiings-d4yfc0r

 

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This is how you know that I am still a newbie to running: I had a nice quinoa salad with chickpeas, tomatoes and cucumbers about an hour before my run. BIG, BIG, BIG MISTAKE! I was in so much pain. What I was thinking? Yet, I am glad that I was able to finish my workout.

I really liked the following pre-race advice from Runner’s World, which could be applied to any of your daily long runs too:

  • reduce the fiber you consume in the few days before the race;
  • avoid fresh fruit or salad the day before your race because of their fiber content;
  • check out the race course and see if any port-a-potties are marked, or if there are gas stations or convenience stores along the way for pit stops. If not, pick your bushes wisely!  Always carry a small plastic baggie with wet wipes in them for emergencies. Pack a towel and a complete change of clothes in your gear bag too;
  • when bathroom issues seriously threaten to interfere with your race, one option for some is taking an over-the-counter anti-diarrhea medication before the race.

you know you are a runner

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What kind of food doesn’t settle well with your stomach when eaten before a run? 

xoxo
Olena

 

 

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March 26, 2014 · 6:45 am

Nuts For Health? The Ultimate Guide To Nuts & Bourbon On The Rocks Cross-Train Workout

I wouldn’t be exaggerating if I said that majority of us, fitness bloggers and health addicts, are totally nuts when it comes to NUTS! Haha! And why wouldn’t we? Nuts are a great snack because they’re loaded with nutrients and are super filling. But how much do we actually know about their diversity and health benefits? Personally, probably not enough. To fix this little issue, I decided to look for more information. Look what I found!

the-ultimate-guide-to-nuts

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Pretty crazy, huh?!

useless fact about nuts

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According to Health Me Up, there are multiple ways you can add nuts to your diet:

  • Add them to salads: I personally love adding sliced almonds, cashews and sunflower seeds.
  • Add nuts to curries: ‘Try peanuts with stir-fried cabbage. Walnuts with gentle fish curries. Or almonds with spicy chicken curries. Very soon, you’ll find that you end up loving the new taste of these nutty curries.’
  • Add them to your pastas and sauces: ‘Pastas cooked with spinach, broccoli and other greens go beautifully with thinly sliced almonds.’
  • Add powdered nuts in soups and casseroles as thickening agents: ‘They thicken low-fat milk and yogurt quite wonderfully and add there own distinct flavor to the mix.’
  • Add nuts to fruit or other natural food desserts: ‘The trick here is to stick to portion sizes. So if you’re looking at filling a small bowl with a fruit dessert, then take your daily recommended dose of nuts and sprinkle them on top. In fact, chopped bananas with clove honey, sprinkled with sliced almonds and walnuts, and topped with a dash of powdered cinnamon is an exquisite and healthy dessert.’

Quotation-Penn-Jillette-love-humor-inspirational-Meetville-Quotes-108370

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It’s time for some cross training and strength. I love the name of my workout today: Bourbon on the Rocks. Sounds… FANCY?! Haha! According to the Spartan Guide, some may find this difficult to swallow though. Here is how it goes.

10 push-ups
10 burpees
5 pull-ups
30-second sprint
1-minute rest
Repeat 5 times.

Then, with a rock *ummm, in my case with dumbbells and a medicine ball haha!*

15 squats
Lunge-walk 50 yards
10 chest-passes
10 underhand toss
Repeat 4 times, resting for 1 minute between each circuit.

AB 500 + 30 squats for 30 days challenge

Strength

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How nuts are you for nuts? How do you ‘spice up’ your dishes by adding nuts? How’s your Spartan 30 squats for 30 days coming along?

xoxo
Olena

 

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March 4, 2014 · 6:45 am

How To Make A Healthier Salad & A 37-Minute Fat Burning Cardio Workout

Hello lovelies!

I apologize but this post will be short and sweet again. Frankly, being born in Ukraine and having lived there a huge chunk of my life, I am super upset and concerned about what has been happening there over the past few months. I am supposed to go there in April and now I am not sure as to what is going to happen given the circumstances. I am really sorry to get it out in here, but I just can’t grasp how this can be happening… My brain can’t stop spinning… I am overwhelmed…

make love, not war

So to take my mind off this entire situation, I will share this amazing infographic on how to make a healthier salad. Yes, salad! Why not?! Haha!

How to make a healthier salad

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I love this infographic particularly because I find that I normally stick to making the same salad over and over again and using this image I can already see multiple possibilities!

To burn some of my anger off *yes, anger and frustration over inability to do anything to help my friends and family back in Ukraine*, I chose the following cardio workout at home.

What are your favorite healthy salad dressings? How do you change it up once in a while?

xoxo
Olena

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February 27, 2014 · 6:45 am

Breaking The Perpetual Cycle Of Sugar Addiction: The Sugary Truth, Its Hidden Sources & Proven Ways To Win The Battle

Hi darlings!

So I’ve got a little bit of a problem… You remember how about a week ago I said that I wanted to do a small detox? Well, I’m failing at it… And my biggest problem is cutting down on sugar!

You see, the last two-three weeks of February are normally super intense and stressful in the industry I work in. When I am stressed, I tend to crave sweets. The more sweets I eat, the more I crave them. As you can imagine, it becomes somewhat of a crazy cycle.

Sugar addiction - the perpetual cycle

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As if it wasn’t bad enough, I decided to share some extra sugary truth with you. *BOOM! Just because I can! Haha!*

TTC-The-Sugary-Truth

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To top it off, sugar:

  • is guilty of the creation of dental plaque & cavities;
  • triggers weight gain;
  • feeds cancer cells;
  • promotes premature aging, etc.

are you a sugar addict

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According to The Telegraph, you’re addicted to sugar if you answer ‘yes’ to one of the following questions:

1. Do you struggle to walk past a sugary treat without taking ‘just one’?

2. Do you have routines around sugar consumption – for example, always having pudding, or needing a piece of chocolate to relax in front of the television?

3. Are there times when you feel as if you cannot go on without a sugar hit?

4. If you are forced to go without sugar for 24 hours, do you develop headaches and mood swings?

Fortunately, I am a kind of person who stops craving sweets all at once if I don’t have any of them for about a week or so. Thus, the hardest step for me is pretty much to lower the consumption of sugar, and it’s an easy ride from there on.

There-is-always-hope

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*So dramatic! Hahaha!*

There are a few ways to curb the craving. Here are some of them:

  • MAKE A DECISION TO CUT BACK ON SUGAR *I mean, you gotta be committed! and mentally prepared for the challenge!*
  • Limit the amount of sugar you put in tea and coffee;
  • Substitute juice for water;
  • Watch out for ‘fat-free’ snacks;
  • Start reading labels;
  • Beware not only of artificial sweeteners but also ‘healthy’ sugar options *it still sends the same signal to your brain = I WANT SOMETHING SWEET!!!*;
  • Don’t overdo on fruit consumption;
  • No soft drinks *DUH!*;
  • Give preference to plain yogurt;
  • Swap sugar for cinnamon *This is genius!*;
  • OH, AND STAY AWAY FROM THE SWEETS AT THE STORE!!! *Oh, you knew I wouldn’t forget this one!*

8 hidden sources of sugar

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Now, share your secrets with me! What is your biggest sweet addiction? What works for you when you try to cut down on sugar?

xoxo
Olena

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February 24, 2014 · 6:45 am

26 Low-Calorie Snacks To Keep You Looking Slim & To Fuel You For A Run

I think I will sound fairly reasonable if I say that pretty much all of us at some point of our lives made this huge nutritional mistake. You wonder which one exactly I am referring to? Well, it’s actually not that hard to guess. Do you remember that horrible period of your life when you decided to limit your food intake in order to shed a few pounds. Not only that the effects of doing this were temporary and unhealthy, it made you feel weak, and, let’s be frank here, miserable.

dieting

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From a very young age, we are constantly reminded about the importance of having 3 full meals a day. And it is very true! However, very often we forget how important it is to SNACK in between meals.

There are many health benefits of snacking *snacking HEALTHY! just in case, haha!*:

  • Prevent overeating
  • Proper fueling = fit extra nutrients in your diet
  • Curb your cravings
  • Weight control
  • Sustain energy levels
  • Healthy recovery

just because

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It is important to remember that your snacks will vary depending on your fitness activity. I found an excellent article at Runner’s World *suprise, surprise* called 25 Great Snacks for Runners. Some of them are: bananas, carrots, chocolate milk, cottage cheese, apricots, rice cakes with peanut butter, string cheese. You see? Snacking CAN be fun!

Since not all of the readers of my blog are runners, I decided to look for some interesting ideas that could be of help to the general public. I found the following Infographic which I really really liked!

final infographic

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Can I snack instead of having my meals?!?! *JUST KIDDING!*  But really though, those are some yummy options, wouldn’t you agree?

What are your favorite snacks? How often do you snack?

xoxo
Olena

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January 31, 2014 · 6:45 am

When The Cold *unfortunately* Wins The Battle & Reddit’s Super Useful Guide To Fitness: From Skinny or Fat to FIT

As I am writing this, I have a splitting headache that doesn’t seem to go away, uncontrollable *and very loud* sneezing and fever. I am sick… I hate being sick. First of all, I don’t like feeling or looking sick *I must admit, it is a very sad and really not attractive pity look*. And… I am about to start crying here… I didn’t get to work out today! BEING SICK SUCKS!

Recently, one of my fellow bloggers Laura from This Is Thirty was also unfortunate to get a flu and wrote an interesting blog post: Am I too sick to run? What are your thoughts on exercising when sick? *obviously when you have no fever*

I’ll keep my post very short and sweet because, to be honest with you, all I want to do is lie down and rest. So here is some food for thought.

REDDIT Guide to fitness

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I personally like this Infographic a lot because it’s a great reminder for me that I’ve got to start pumping some iron soon. Not only that it helps you to become stronger and tones your body, but it is also super sexy when a girl knows what she’s doing on that side of the gym! *Yes, I just said it! Girls + Lifting = SEXY!!!*

What are your thoughts? Also what are you suggestions on how to start lifting properly?

Be healthy & DON’T get sick!

xoxo
Olena

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January 30, 2014 · 6:45 am

Food Labeling And What You Should Know About GMOs, Also Super Spartan Trail Run & Medusa’s Challenge

Please, don’t kill me guys, recently I’ve become obsessed with infographics. The reason being is that I am a visual person, and I find that just by looking at an image I can learn and absorb much more than by reading the same thing as a plain text. I hope you don’t mind, and if you do, definitely let me know!!! *You’re the best!*  

Recently I’ve been paying a lot of attention to the labels of products that I am buying. However, at the same time, I know that they can be misguiding. And to top it all off, I have no clue what majority of the ingredients even mean. Well, I definitely try to avoid those products, but still! So I wanted to look more into it and see if there is anything new that I could find out for myself. And as a result I came across this.

Food Labeling Infographic

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After reading through it, I am really concerned about how much more I don’t know! It’s quite disturbing! What do you think?

Workout of the Day

Actually, today was supposed to be my rest day. However, my husband and I made some plans with our friends to go up north in the mountains for the weekend. Since we’ll be driving there right after work, the chances of me working out on Friday are extremely low, and on Saturday – well, it really depends on weather, but I highly doubt that I’ll be able to get a nice run in. Therefore, I decided to something different today and combine 2 workouts from my 12-week training schedule: Medusa’s Challenge & Super Spartan Trail Run.

Decision to try

Warm up well.

Perform 1 minute of each exercise, with 10 seconds of rest in between:

Repeat entire sequence 3 times. * I promise, I will attempt to! However, please, don’t be mad at me if I do it only 2. Haha!*

Steady state 4 miles run: run in zone 2 and the low end of zone 3.

effort

What are the things that you look for and paying attention to when grocery shopping? How important is the amount of calories when you are choosing between different brands?

xoxo
Olena

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January 20, 2014 · 6:45 am

Vitamin Pills: Good or Bad? Also 25 Most Commonly Eaten Fruits & Their Benefits

Nutrition is one of the key aspects that is detrimental to success and well-being of any athlete. *I bet you didn’t know about it! Haha!* As someone who doesn’t have any nutritional background, every single time I walk into a grocery store I face a big dilemma. I always try to choose the healthiest, most nutrient-filled food from thousands of choices. Not that I can’t pick anything *Thankfully, I don’t suffer from indecisiveness! Fewhhh!*, but I always question whether all fruits and vegetables that I buy can indeed provide me with all vitamins and minerals that I need in order to properly fuel my body.

Normally, I would complement my diet with vitamin pills; however, as of recently, various (usually contradicting) health reports  made me question their effectiveness as well as their safety and potential harmful side effects on my health. I’m kind of worried since most of them are synthetically made.

Since I’m still looking into this issue, I figured I can as well educate myself a little bit more about nutritional benefits of various fruits and vegetables. *I mean, one doesn’t hurt another, right?!* 

I found this image.

periodic table of vitamins

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And this one.

Healthy Fruits & Their Benefits

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Despite the great benefits of the above mentioned products, we neglect to realize that very often we get only a fraction of them. Why? Because depending on the method of preparation (or incorrect cooking), the nutritional value is drastically decreased, if not wiped out completely. So how can we preserve vital nutrients in food?

  • Choose whole vegetables & fruits over pre-cut ones
  • Try to stick to seasonal & local food
  • Consider canning or freezing some food for winter
  • Cook gently: reduce cooking time, temperature & amount of water added
  • Cut fresh produce right before consumption
  • Avoid reheating at all cost
  • Give preference to a quick rinse as opposed to soaking whenever possible

What are your thoughts on vitamin supplements and pills? How do you preserve the nutritional value of your food?

xoxo
Olena

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January 9, 2014 · 6:45 am

Workout Nutrition: The Ultimate Guide

For some reason lately I’ve been hearing more and more girls making comments about how unhappy they are with their weight. It might be an effect of the post holiday season, but I also blame media for influencing the way we see ourselves. However, this feeling is not strange to me either.

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Source: Image by Samantha Hatten

As a former gymnast from Ukraine, I struggled with my body image for many years as well. From a very early age, I’d been constantly weighed in front of others and told about how my body should and shouldn’t like. When I went to a university, many of my friends started dieting, and I even remember how at some point I hadn’t eaten anything at all for a few days and drank just water.

I’ve never really been overweight, and yet only a couple of years ago I didn’t feel comfortable wearing short shorts or a bathing suit… And this is SO WRONG! I am sick and tired of a perceived image of what our bodies should look like. Our happiness should not depend on a number on a scale!

Even though I feel comfortable with the way I look now and for the first time in my life don’t strive to lose any weight, I am still learning about how to eat properly. It’s definitely challenging to change old habits. Yet, if there is willingness, everything is possible! Don’t you think?

Anyhow, I found this great guide on Pinterest and figured I’d share it with you. Oh, c’mon, don’t give me that “I eat properly already” excuse, there is always room for new knowledge and improvement! *BOOM!* Fueling our bodies before, during and after the workout is detrimental to our fitness success. Therefore, without further ado: the ultimate guide to workout nutrition.

Ultimate workout nutrition guide

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What are your thoughts about this guide? What are your favorite pre- and post-workout food? I’d love to know!

xoxo
Olena

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