Tag Archives: nutrition

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!* 

facebook-20160312-225442.png

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

Advertisements

5 Comments

Filed under Family

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

Source

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

Source

And…

meme_happy_010_by_sofidesiings-d4yfc0r

 

Source

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

Source

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

xoxo
Olena

 

 

23 Comments

Filed under Fitness, Health, Running

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

Source

Pretty crazy, huh?!

useless fact about nuts

Source

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

Source

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

Source

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

 

11 Comments

Filed under Fitness, Health, Kitchen Adventures

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

Source

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

15 Comments

Filed under Fitness, Health, Kitchen Adventures

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

Source

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

Source

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

Source

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

Source

*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

Source

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

23 Comments

Filed under Fitness, Health, Kitchen Adventures

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

Source

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

Source

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

Source

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

19 Comments

Filed under Fitness, Health

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

Source

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

12 Comments

Filed under Fitness, Health