November 28th...Got 20mins...then I got a work out for you!

 We did a wicked work out last night so I thought I'd share it with you.  Above is my "chicken scratch" and no I don't expect you to be able to read it as most of the time I can barely read it myself!  I took lots of pictures last night so I could give you the work out, step by step.  

 You can make this work out 25mins. or about 45mins. just by adding extra sets.  Here we go!  We start the work out with our "circle of love"...question of the day... "What is your favorite yogurt topping?" 
WARM UP: 400m run x2
WORK OUT:
#1) 200m run / 2 Frog hops(forward jumping squat) w.ONE 1/2 Burpee, repeat combo for 1min./ 
LADDER knees-up 1min./ 4 Mountain climbers and 4 knee tucks 1min...3 SETS

 ...if you don't have a ladder, draw one out with chalk like I did above...

 ...mountains climbers, keep your chest over your hands, no butts in the air!

 #2) 200m HILL run/ Side walking plank 1 min...halfway, switch sides/ LADDER in and out jump squats traveling up ladder 1 min. / 5 Jumping Jack planks w. 1 Push-up 1min. 3 SETS

 ...set yourself up in a plank position, hands under chest, back flat, hop your feet in and out like a jumping jack...do 5 then...

 ...1 push-up, repeat for 1 glorious minute!

 #3) 200m run / Sumo Squats 1 min./ traveling plank through LADDER, 5 sec hold for opposite arm, opposite leg extension 1min./ Alt. jumping lunges 5 sec.-1 push-up, alt.jumping lunges 10sec.-2 push-ups, alt. jumping lunges 15sec.-3 push-ups...now do combo's in reverse! 3 SETS

 ...for Sumo squats, do a squat then swing the leg around so your facing the opposite direction...

 ...remember to be light on the toes for the private into the other direction, don't want to twist your knee, chest up, butt low...

 ...traveling plank, walk your hands up and down the ladder for 10sec. then...

...hold opposite arm and leg extended for 5 sec...squeeze your butt and abs and try to pretend to balance a tray full of cocktails your back!

 ...then alternating jumping lunges.  Make sure to bend your back knee, then use your hands to drive upwards to gain some height, switch legs in air, try to land soft...

 ...as the seconds increase so to the push ups!  Help yourself out, make the feet wide, abs tight and CHEST TO THE FLOOR PEOPLE!

We finished with a "little" Ab work then it was stretch time!  Great job everyone.  If your short on time do only 2 sets from each circuit, otherwise do 3 sets.  If you want to take it up a notch, make all your runs up a hill and no break after each set. Enjoy, send me a message and tell me how you did!

November 27th...Quinoa granola...yes I said Quinoa!

 Yes! Home made Granola, healthy and good for your waist line. My "official" food scout and Sista-in-law Lara, found a recipe for Quinoa granola.  Weird...was the first thought that came to mind...then, when I started cooking it in the Coconut milk, I was a little afraid. I poured the sloppy concoction onto the pan and thought, did I just waste all this money on ingredients...NOPE! OMG so yummy, and I got 2 pan fulls of the stuff!  Why is Quinoa named as a "superfood", because it's high in protein, Gluten-free, and contains 9 of the essential Amino Acids.  Just Goggle "Quinoa" and see for yourself. Here's what you need!     

 Bring the quinoa, your choice of "milk", spices and vanilla to a boil...

 ...in the meantime, mix the pumpkin, maple syrup, seeds and cranberries together.  Once the liquid starts to boil, lower the heat and simmer for 10-15 minutes, depending on when the quinoa is done.

 ...below is a picture of the cooked quinoa, see how the liquid has been fully absorbed...

 ...then pour the pumpkin mixture into the quinoa pot and stir well.  Spread the wet granola onto a parchment lined cookie sheet and bake for 60-75mins.  at 350 degrees.  Remember to mix every 20 minutes to get evenly brown. In the picture below, I have spread mine out on 2 cookie sheets, otherwise it would have been too thick.   

 Here's what it looks like after 20min. just starting to get crispy...

 Then at 40mins...the smell in the kitchen is making me hungry!

 At 1 hour I pulled out one pan and left the other in, for another 10mins.  Be sure to mix in the edges, as they are the first to get burnt.  I did the "official" taste test with some Greek yogurt, I'm hooked!

NUTRITIONAL INFO: Per 1/3 cup serving- 83 cal./ 2g protein / 2.7g fat / 7g sugar / 1g fiber.

INGREDIENTS:                                                                  

1 1/2 cups dry quinoa                                         
2 cups of either Rice, Almond or Coconut Milk        
1 tsp cinnamon spice (got it at Walmart)              
2 tbsp vanilla                                                    
1/4 cup pumpkin puree                                        
1/2 cup maple syrup                                           
1/4 cup pumpkin seeds
1/4 cup cranberries
1/4 Almonds
1/4 Sunflower seeds
2 tbsp chia seeds
...did you know quinoa is a seed, not a grain...

November 25th...coffee talk, how can you feel alive, if your standing still in life?

Sunday, let the coffee do the talking!

I love going for a run, especially on a day like today!  The cool air going through my lunges, the sun shining on my face and wicked tunes blasting in my ears!  100's of thoughts race through my mind during this time but I always seem to come back to my work.  Here is where I get motivated and inspired with ideas.  Here is where I dream and see myself in the future.  Here is where I talk to myself and push to be better.    

On many of these runs, I think of how I can inspire the people I meet, to want to make an effort to do better, to take that first step, to not be afraid of succeeding.  People will see this picture and say, "well great for you, but I can't run".  Maybe you can't run a marathon, or 10km or even down the street, BUT you can put one foot in front of the other.  Nobody said it was going to be easy.  Everyday is a CHOICE, the only person holding you down...IS YOU!  So let go of the fear and welcome the change.  How can you feel alive if your standing still?  I know you can do it, I believe in you, and I will cheer you on! 

November 23rd...Oh no you didn't!

Oh no you didn't!...Oh yes I did!

B.A.D...first I'll start all my excuses. #1) I didn't eat enough before work, so after, I was starving...#2) Promised Chase if he behaved while I had to work, I'd get him and ice-cream cone, total bribery and quality parenting moment and #3) No real food at home to eat...not sure how I justified drive-thru at McDonald's as "real food!" I was craving fruit and as we went through the drive-thru, there it was...in all it's fake, yellow, chemical glory, the "Mango/Pineapple" smoothie!  OK I had a weak, lazy moment but I have to say it tasted pretty darn good...why you ask?

CAUSE THERE IS 49g OF SUGAR in that little glass!  That works out to be almost 12 tsp. of sugar!  No wonder I couldn't fall asleep.  I looked up the nutritional value and it scored a D+...REALLY!  It boasts only 220cals and says it's made with real fruit, but if you read the fine print, it contains less than 1% of any fruit added.  So if you drink this, know that I don't post this info to make you feel bad. I just hope that next time you have a choice to make, you will choose a healthier option...like real fruit...note to self, pack snacks!

November 22...Running Room, benefits of adding Cross-Training to your running routine!

I though this would be a good idea to do a re-cap of the exercises we did at the Running Room and below is the notes from our talk.

So in order to be able to maintain doing what I love to do, I have to make sure that I train smart.  I need to keep my muscles balanced.  How do I do that...I Cross-Train.  By incorporating cross-training into your running routine, it will help to maintain a balance with your “non running” muscles.  If you don’t maintain a muscular balance, you increase your risk of injury.  What happens is one set of muscles stay strong for a period of time, the less used muscles start to become tight and or weaker, and this puts stress on the body and eventually injuries start occurring.

By mixing it up a bit, and incorporating cross-training workouts, you can take off the repeated stress that running puts on the same joints, over and over.  Plus it can alleviate some of the boredom of your routine, if you’re doing longer runs. 

GO THROUGH CIRCUIT

I train for “functional movement” meaning using as many joints as possible for an exercise...i.e Clean and Press DEMO...like picking up a box off the floor and putting it up on a shelf or picking your child up off the floor.  The more joints and muscles moving at once, the better results you’re going to have.  I don’t do isolation exercises, i.e. bicep curl...good for making bigger biceps not much else...so you can either have all joints and muscles moving OR have 1 joint and 1 muscle moving...

CORE...Super important in running, why?  Your core and pelvis play key roles in your body’s stability while walking or running.  Reoccurring knee injuries can be a result of weak gluts.  Cross-training helps to strengthen your core which helps, runners avoid fatigue and maintain a strong upper body that can maintain proper form, and greater efficiency. 

When should I incorporate cross-training and how often?

If you are just starting a running program, you want to wait at least 4 weeks in order to have a “build up” period.  This time lets your body get used to the activity and volume before adding intensity.

How often...if you run 3 days a week, you could add 2 cross-training work outs.

M-run / T-x-train/ W-run/ Th-OFF/ Fri-x-train/ Sat-run / Sun-OFF

If you have any further question, I'd love to hear from you, followtheleede@shaw.ca

November 19th...Homemade salsa, big on taste, low on calories!

 YUM! I could live off of homemade mango salsa...I love, love, love lime and cilantro! My kitchen smells sooo good right now with fresh cilantro in the air.  I feel like I'm off on some hot, desert Island, where there is no rain or kids!  OK, OK, SNAP OUT OF IT!  Salsa rocks, why?  Because it adds so much flavor, it's super healthy and super low in calories.  Here's what you need OR you can use a combination of whatever fruit and veggie combo's you like...1/2 red pepper, 1 mango, 1/2 cucumber, 1/2 avocado, 1/4 cup green onions and as much cilantro as you like!

 Dice up all veggies and toss together, EXCEPT the avocado...add it at the very end because it tends to get mushy.  Dressing is 1 tbsp Olive oil and 1/2 lime juice, freshly squeezed.  Add Sea salt and pepper to taste, whisk together...NOTE, the lime juice can be over-powering, so maybe add a little at a time to make your dressing and taste as you go.  Add avocado and toss lightly.  

There is so much flavor in this bowl!  Add your favorite salsa to foods like baked chicken or fish.  Above is a picture of a chicken wrap.  I used Iceberg lettuce as the wrap instead of a regular bread wrap( which contains almost 200 cal.) and filled it with whatever I like.  My wrap above has about 1/2 cup of cooked chicken breast, 1/2 cup of homemade salsa and is under 150 cal.!!! Two of these and you'd be full.  I'll give you one last heads up...not the kind of meal you serve on a first date! It can get a little messy if you don't wrap it tight...not too sexy with cilantro stuck in your teeth, just say'n!

November 14th...Practical Paleo Book!

 The Above book, Practical Paleo was a total score, got it at Costco for $26...if your into Paleo, this book is for you!  It has everything from Paleo history, how the Paleo diet works with your body, food menu's, spices and lots of easy recipes.  So based on the the last one, I love it already!  I decide to use my family as the official "new recipe" sacrifice...

Spaghetti Squash Bolognese!  You will need lean ground beef and pork, 4 pieces bacon, 3 carrots, 1 celery stalk, 1 onion, 1 clove garlic, 1/2 cup Coconut milk, 3 ounces(1/2 small can tomato) paste, Sea salt and pepper to taste.  And for the sidedish, to put all this yumminess on, we will need a spaghetti squash.

First things first, get your oven on at 375 degrees.  Cut Squash in half, clean out insides, sprinkle a little salt and pepper, place in baking pan with a little water face side down for about 35-45mins.

 Next, because my chopping skills are as slow as a turtle, I put all the veggies in my mini food processor except the garlic.  I sauteed the veggies in a tsp of Coconut oil till soft...

 Then added the meat, including the glorious bacon!  Don't even think of skipping the bacon because this is your secret weapon and gives this dish all it's flavor!  One tip, I cooked the meat with a lid on the pan, to make sure it was thoroughly cooked through, plus it was faster.  Once meat is done, add tomato paste and Coconut milk, put on low to thicken.

Once the squash is done and still hot, cut into big pieces and peel skin off with a knife or scrape out with a spoon.  Place in a bowl...

And here it is!  Some quick notes...I also added about 3/4 cup of salsa instead of the tomato paste, just because I'm not a big fan of tomato paste.  Go ahead and add whatever spices you want.  I didn't go crazy with seasoning to keep it kid friendly for our house.  And I also made some whole wheat pasta for the kids just in case the squash didn't go over well...got to keep it real!  Hope you enjoy, love to hear your feedback about how the spice it up!

November 9th...go outside and get some Vitamin D

Did you know that our skin, the largest organ of the body, makes vitamin D from sunlight.  We need 15-20 minutes of direct sunlight, three times a week on our faces, hands and arms as the days get cooler.  Vitamin D is also naturally found in a limited number of foods, such as nuts, eggs, and fish, and it is a common additive in milk and orange juice. But in order to obtain adequate amounts of vitamin D from any of these foods or fortified beverages, you have to eat several pounds of fish or multiple glasses of milk.  Or you could just step outside and soak up the sunshine...while it's here!

November 8th...Fitness 101 for the Bride, meal planning!

Ok, last month I went over how to create your goal plan to shed those unwanted pounds before your big day.  This issue, we need to get your meal plan organized because what you put in your mouth is more than half the battle.  Below is a picture of you daydreaming, of course you're in your wedding dress, what else would a future bride be wearing!  Or like the rest of us, standing in front of the fridge...the door wide open...staring into the abyss...what to make for dinner?  Well I'm here to help you with that!  Close the fridge door, grab a pen and paper and let's get at-er! 

Step #1, choose a day of the week, usually the weekend when you have a bit more time, and write up your entire meal plan for that week.  YES, I want written down in detail what you are going to be eating at each meal.  If you take the guesswork out of it, you'll be more likely to follow it.

Step #2, You have to do some research.  There are so many websites and "healthy" eating magazines out there, all you have to do is LOOK!  I could give you all the recipes, but I'm not going to.  YES this is going to require some effort on your part.  If you take the time to look up a recipe and then go buy the groceries, you're more likely to follow through with cooking it because you don't want to waste your effort.  Below is a picture of what I want you to post on your fridge.

Step #3, On one side of the paper, list the days of the week and across the top list your meals...don't forget your snacks!  Once you have chosen all your healthy meals, fill them in on the sheet.  On the other side of the paper, you will have your grocery list, so as you write down each meal you can flip the paper and keep track of all the ingredients you will need.  

Helpful Hints!  To save money, buy ingredients that you can use in other meals.  For example, red peppers, which are always expensive, use them in your Greek salad for one meal, then the next night put them on a skewer with a meal you're bar-b-queing. Try dicing them up and add them in a pita sandwich or have them for a snack with 2 tbsp of Hummus.  Also, always try to buy enough for leftovers.  This may seem like a lot of cooking but really if you're organized it's not.  You've taken all the guess work out.  By having leftovers, you have instant meals for next week.  Put them in the freezer for when you have an extra busy schedule so there are no excuses to eat bad.  Be a bit darning and explore with some herbs and seasonings, these are great ways to add a lot of flavor without a lot of calories.

One last thing, my favorite go to food for mid afternoon pick me up, especially in this weather is homemade soup!  I will spoil you this time, with a super easy and fast recipe...I actually made it this morning while getting the kids ready for school...it's that easy!

Ingredients: 2 cartons of low-sodium chicken stock, 1 big onion, 1/2 a celery stalk, 5 carrots, 2 cups spinach, 2 cups cooked chicken and 1/2 tsp Cumin and 1 tbsp Curry powder.

Prepare: Saute onions, celery and carrots til tender.  Add chicken stock, Curry and Cumin, bring to a boil.  Reduce add chicken and spinach.  simmer 20 mins.

If you have any questions, I'd love to hear from you, email me at followtheleeder@shaw.ca visit my website www.followtheleeder.com where you will find my Blog: Mel's Daily Dose and most of the reciepes on the fridge picture are posted there....You can have results or excuses...but not both!

November 7th...R U drinking your calories?

 OK, OK I know this Pumpkin Spice Latte looks sooo yummy, or at least the mountain of whipping cream on top does!  But do you know there are 330cals in a non-fat version of this AND 7g of fat AND EVEN WORSE...50g of sugar, that means 12 tsp OF FREAK'N SUGAR PEOPLE...need I say more!  I will give you some perspective, because that's my job.  If you're going to have this, then you have to RUN STAIRS FOR 25mins...So ask yourself is it worth it?  Getting fit and having the body you want is going to take some willpower.  You are going to have to start making some smart choices about what you put in your mouth.  And drinking your calories is not going to help you reach your goal.  Alcohol, pop, special coffees, and juice all need to be banished from your daily routine.  These empty calories will not fill you up, but instead, will increase your hunger because of the amount of sugar...it will actually leaving you wanting MORE!  So below are some healthy snacks that will fill you up and leave your taste buds satisfied!

These are all my favorite go to foods, 1 apple and 1 tbsp of Almond butter is only  155 calories...

Greek yogurt 3/4 cup with 1 cup fresh berries AND 1/2 low-fat granola is only 280cals...

1 w/w Pita, 1/2 cup chicken, 1 tbsp Hummas and loaded w. veggies is only 335cals!

SO THINK BEFORE YOU DRINK!

November 6th...Mel's Protein Pancakes

Welcome to Mel's Daily Dose, today we're making Protein Pancakes.

Ingredients: 6 egg whites beaten fluffy, 1/2 cup non-fat cottage cheese, 1 scoop protein powder, 1/2 cup steel cut oats, 1/4 wheat germ, 1/4 GROUND flax seed, 1 tsp baking powder, 1 tbsp sunflower oil, 1/2 tsp cinnamon....Enjoy, love to hear your feedback, post a comment on my blog, what is your favorite pancake topping?