Exploring my back yard: Run around Brentwood Bay VLog and some Yoga

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New Supps and Pullups

 

Just a short video showing you my recent vegan supplement purchases. Raw Fusion Proteins in Banana Nut and Peanut Butter Chocolate Fudge! Both are delicious! Then I also got some Creatine HCl and plant-based fermented BCAA’s from Kaged Muscle. FYI the BCAA’s smell and taste like crap but I guess thats what happens when you order vegan, unflavoured BCAAs 😦

Secondly, Pullups are something Ive been working on for the last year and a half. I initially found it very hard to make progress and then I injured myself, turns out you need to stretch your back and shoulders when your constantly doing pushups, burpees and pullups! DUH! Anyways so with the help of my amazing chiropractor and foam rolling and stretching my back and shoulders are slowly but surely getting better and are now more mobile. I was pretty happy with my assisted pullups today, this was the first set with the thinnest band which really just helps me on the initial pull which I find to be the hardest part of pullups. I was able to do 6 and lets count that last one as a 3/4 one πŸ˜› I plan to make my next video a full upper body workout so stay tuned!

Strengthen and Tone Your Core

 

 

IMG_2677Here’s the workout:

20 Mountain Climbers with a twist

20 Plank Leg Lifts

10 Side Plank Dips each side

15 Second Low Plank hold

12 Dead Bugs (opposite arm and leg lowering)

20 Alternating Toe Reaches

Repeat circuit 3x total

Rest and Stretch in between exercises as needed. Make sure you have good form and concentrate on keeping your core engaged for the whole routine.

Let me know how you like it!

Find Video of Workout on my Youtube!

4 Foods you may think you need to eliminate and 4 Foods that you really should

Potatoes:

Many people associate potatoes as being bad for their figures or simply as an unhealthy option. Truthfully, it is everything that we tend to put on or eat potatoes with that is bad! Mayonnaise, Butter, Cream, Cheese, Sour Cream, Steak, Tons of Salt, Bacon and Bacon bits, and Canola Oil and the foods we should really be eliminating. Fact: Potatoes are tubers; they grow underground off the root after the plant has grown and flowered. They are rich in nutrients such as vitamin C, B vitamins (esp. folic acid, thiamin, niacin, and pantothenic acid), potassium, magnesium, manganese, iron, and zinc. Their fat content is barely existent, and they are approximately 2/3 starch and 10% protein. Potatoes can be baked, roasted, steamed, boiled, sauteed or turned into soups and when enjoyed without their usual fattening suspects can be part of a healthy diet.

Nuts:

I have heard some people who are trying to lose weight say “Oh I can’t have nuts, their way too fattening” yet their think eating red meat and dairy products is helping them and that is simply ignorance. Nuts are rich in plant protein and unsaturated fats, and when eaten raw, and unsalted they are low in sodium, provide a mix of the B vitamins, vitamin E, calcium, iron, magnesium, potassium, zinc, and other trace minerals. Raw nuts should also be stored in the refrigerator to ensure freshness. Nuts are best eaten in small portions (handful) as a snack to ward off cravings for things such a chocolate, or soaked and made into easily digested nut milk! Nuts also make a great apres-workout snack to replenish your muscles. Again, rather than blaming nuts for being fat, try reducing your consumption of animal fats.

Dates, Bananas, and other Tropical Fruits:

Since when did anyone think that a piece of sweet, delicious fruit was bad for your figure? Cause they’re not! Now of course you should ensure you have a varied diet and not eat the same foods all year round everyday, but sweet fruits can be a part of any healthy diet. Fruits contain a diverse amount of nutrients individually, and they also contain lots of healthy fibre. The fibre in fruit slows down the digestion of its natural sugars so that they don’t spike our blood sugar levels like refined cane sugar would. Fruits also have many other good qualities, Dates for instance are surprisingly concentrated in iron, and also boast good quantities of niacin, pantothenic acid, potassium, calcium, and magnesium. Bananas not only make a great pre-workout/activity snack with their pure carbohydrate content, they also provide potassium, magnesium, selenium, iron, and other vitamins and minerals. Instead of worrying about how much sugar is in an innocent piece of fruit, try to avoid any food that contains refined cane sugar or corn syrup, two of the biggest blood sugar disruptors.

Whole grains:

A whole rant could be done on the misinformation out there about grains, but I’ll keep this short.  Whole grains are a good source of complex carbohydrates which provide us with sustained energy for our busy lives. They are rich sources of fibre, B vitamins, vitamin E, and many minerals. Now lets keep in mind wheat is not the only grain out there, and if something is gluten free it is not necessarily healthy. Healthy wholegrains include brown rice, quinoa, oats, barley, buckwheat and corn. These are healthiest in their unprocessed, organic form. With the exception of quinoa which is already a complete protein, whole grains can be eaten in conjunction with legumes in our diet to provide all the necessary amino acids for a healthy body. Instead of avoiding grains all together and doing the whole “caveman” diet simply avoid refined processed grain products like white bread, packaged cookies, white rice and crackers.

Reference:

Haas, E.M. & Levin, B. (2006). Staying Healthy with Nutrition. NY: Ten Speed Press

Plant based products I use regularly

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I’ve had some people ask me what I use since I don’t use any cosmetics or personal care products that are tested on animals or have animal ingredients in them, So here’s some of my favourites!

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I try to wear as little makeup as possible, but when I do wear makeup I always use Arbonne, they’re company is vegan certified, all cruelty free, really good quality and they aren’t owned by any other animal testing company. Their products are only sold in Canada, US, Great Britain, and Australia, and soon Poland I think? You have to get them from an independent consultant which I signed up to be cause you get 35% off! Doesn’t hurt right?

Pictured here is their creamy concealer in medium (its not very dark), makeup primer, mascara, and eye liner in cocoa.

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Again I don’t always wear perfume because wear I work we’re not supposed to, but when I want to smell extra fruity I roll on some of this Pacific Perfume! This brand is based in Portland and so obviously it is vegan and cruelty free! PS to those that live in Portland, you are freakin lucky! They have a bunch of other products and different scents as well.Β 

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I’ve always struggled with my face. I have oily skin and acne-prone skin, its great. Although I find my diet makes a big difference in my skin condition, I still like to treat it right on the outside. I love Arbonne’s Calm moisturizer because its gentle,soothing, not oily at all, doesn’t have SPF (which makes my skin oilier), and its non-comegenic (wont aggravate acne). Also from Arbonne is the SeaSource Detoxifying Rescue Wash, this product is pretty cool because you can use it on your face, body and hair even!! And its perfect for acne prone skin! I especially love using it after a really sweaty day. Now, the middle product in this picture is one made in my city (Victoria BC) called Nezza Naturals, and I use their Facial Cleansing Scrub once a day and its freakin awesome, its organic, all natural, plant based, and keeps my skin clear and smooth.Β 

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You should know that I wash my hair with shampoo only about once a week, thats right, you should try it! Once you do you won’t go back. Anyways, again another Arbonne product featured here, the Sea Source Fortifying Hair Mask is something I use a few times a month to keep the ends of my hair healthy and smooth. The Loma Nourishing Oil Treatment is something my hair dresser got me hooked on, it used to be called Peratin in a gold bottle. Its perfect for the ends of your hair, especially if your prone to frizz and such, and you can use it on your skin, it also smells divine and is made with organic plant oils!Β 

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Jojoba oil! I use this as a deep moisturizer for my face, chest, legs, and arms when I feel its needed, it soaks in better than coconut oil and is rich in Vitamin E. You can also put it in your hair but I would be very careful!

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I don’t usually paint my nails but I got excited about this colour because its neutral and totally cute but work appropriate. Its by Gabriel and is vegan and cruelty free, this colour is called sand castle. It also is Formaldehyde, Toluene, and DBP free! I think most other nail polish’s contain those chemicals… ew.Β 

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Lastly, I like to put all my essentials for the day in my cute Stella & Dot make up bag! Its made with faux-leather and the perfect size, fits my glasses case, tooth crush, makeup, contacts, etc. πŸ™‚Β 

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Post any questions or comments below! Thanks for reading πŸ™‚

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Goals!

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In November I made the goal that I want to be able to do a handstand by the summer. Well, I put in a lot of practice and patience and it wasn’t easy, Β but I reached my goal! I can now hold a handstand for roughly ten seconds. That may not seem like much but to me it means a lot. Making goals are important in all aspects of life, but health and fitness goals are the most fun and rewarding πŸ™‚ I challenge everyone to make a goal and take small steps everyday to achieve that goal, and make sure you set a reasonable, attainable time frame. I was worried I was no where close at the start of summer, but the body takes time to progress. I hope to be able to hold my handstands for 60 seconds come next summer! The work never stops, but it gets more enjoyable πŸ™‚

Healing inflammation naturally with herbs and food

Whether you’re simply health conscious, healing from surgery, or recovering from an injury, these things are easy essentials to include into a healthy diet.

Anti-inflammatory nutrients and herbs:

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Bromelain – an enzyme found in fresh, raw pineapple

Carotenoids and Flavonoids – both found in fresh fruits and vegetables, especially citrus fruits, carrots, apricots, cherries, kale, chard, etc.

Aloe Vera – commonly used to reducing the redness and swelling of a sun burn, aloe vera can actually have the same soothing effects inside your body! You can find it in pure, liquid form at health food stores.

Echinacea – commonly used to fight infections, some of its other benefits are fighting inflammation and immune system support.

Garlic – load up on that garlic! It is most effective if eaten raw, but cooked lightly is good as well.

Ginger – another spicy herb that helps with not only nausea but also inflammation. Ginger can be drunken as a tea or added to foods. May also help reduce joint pain and inflammation.

Licorice – not everyone loves licorice as much as I do, but it has so many health benefits whats not to love? Not only an anti-inflammatory agent, licorice is also wonderful for digestion and detoxification. Get yourself some licorice tea and enjoy its mildly sweet flavour!

Turmeric – One of the spices in curries that give it the yellow or orange hue, it has fantastic anti-inflammatory properties. You can add even just a little bit to any meal and you won’t taste it too much if you’re careful, but having vegetable curries is a good way to go πŸ™‚

Thanks for reading!