photo by Norm Hamilton
And here is 5000 steps away! (Actually 4,973. But close enough!)
This walk took 1 hour and 23 minutes. It was 8.38km. Good one!
Where do YOU walk?
Sunday, 27 July 2014
New Milepost
So today I thought I'd test out where 10,000 steps takes me. Back to the SeaWalk, I walked 5000 steps in one direction then home again. Again, I began at Willow Point - very close to Frank James Park - home of the Canada Day event "Transformations on the Shore" - where huge logs become this:
And here is 5000 steps away! (Actually 4,973. But close enough!)
And here is 5000 steps away! (Actually 4,973. But close enough!)
Saturday, 26 July 2014
10,000 Steps a Day
I discovered that my older model iPod nano - which clips on to my shirt - has a built in pedometer. Great music and a bit of accountability, too. So today I tried it.
They say you should walk 10,000 steps every day. I always think I walk quite a bit. Turns out 10,000 steps is a long, long way!
According to my iPod, today's walk was 4.76km. I took 5529 steps. (And burned 239 calories, apparently.) In order to make 10,000 steps today I need to go back and do it again.
Check out these walking resources:
Walk Where It's Beautiful
Today I set out on a walk I take quite frequently and, part way through, I realized I was walking with a huge smile on my face. Sunshine, fresh air, good tunes in my ears, and some of the most gorgeous waterfront views in the world. Campbell River Sea Walk.
I start the walk at Willow Point and head north. It's 2.3km to "Big Rock", making a 4.6km round trip.
Thank you, Michael Moore, for reminding me how great it is to walk!
Where is YOUR beautiful walk?
Friday, 25 July 2014
World Records in Track at 90? Of course!
“People make themselves old,” he said. “First they say, I’m too old to do this and too old to do that, and suddenly they look in the mirror and they are old.”
I'm inspired by this story of Roy Englert and his teammates!
Track Team Is Peerless and, Seemingly, Ageless
Track Team Is Peerless and, Seemingly, Ageless
Wednesday, 23 July 2014
Masters Rowing - Inspirational!
I recently competed at the Canadian Masters Rowing Championships at Burnaby Lake. It's one of my favorite regattas - mostly because it's all about athletes who are older. Yes, there's a AA category of 21+ year olds, but get into the D and over categories and you're talking about athletes who are 40+. There are even a few who are in their 80's. And I don't use the term "athletes" loosely! These people train hard, getting up before the light several mornings a week to improve their on-the-water performance.
Take a Walk!
A few months back I posted about sitting being the new smoking. We're simply not active enough! Here's a great TED talk encouraging us to take walking meetings. Walk and talk. What a great idea!
Sunday, 13 July 2014
Green Mango Salad
I can't eat enough of this when mangoes are green at the grocery store. Delicious and spicy.
You need:
1 Green Mango
1 Red Pepper
1 Red Onion
½ c. Cilantro
¼ c. Fresh Mint
Handful of Cashews
1 T. Fish Sauce
1 Lime
1 t. Sambal Oelek
1 T. Olive Oil
Salad:
Julienne the mango and some of the red pepper. Chop a bit of red onion. Chop the cilantro and mint. Mix all together in a bowl.
Dressing:
Mix together the juice of the lime, a tablespoon of fish sauce, a tablespoon of olive oil and sambal oelek to taste.
Dress your salad and sprinkle crushed cashews on top.
Nutrition Information:
Calories 125 per serving
Carbs 13g per serving
Mango
Low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber and Vitamin B6, and a very good source of Vitamin A and Vitamin C.
Red Pepper
Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin K, Thiamin, Riboflavin, Niacin, Potassium and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin B6 and Folate.
Red Onion
Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C.
Cilantro
Very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.
Mint
Low in Saturated Fat, and very low in Cholesterol. It is also a good source of Protein, Thiamin, Niacin, Vitamin B6, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Folate, Calcium, Iron, Magnesium, Potassium, Copper and Manganese.
Cashews
Low in Sodium, and very low in Cholesterol. It is also a good source of Magnesium, Copper and Manganese.
Fish Sauce
High in sodium.
You need:
1 Green Mango
1 Red Pepper
1 Red Onion
½ c. Cilantro
¼ c. Fresh Mint
Handful of Cashews
1 T. Fish Sauce
1 Lime
1 t. Sambal Oelek
1 T. Olive Oil
Salad:
Julienne the mango and some of the red pepper. Chop a bit of red onion. Chop the cilantro and mint. Mix all together in a bowl.
Dressing:
Mix together the juice of the lime, a tablespoon of fish sauce, a tablespoon of olive oil and sambal oelek to taste.
Dress your salad and sprinkle crushed cashews on top.
Nutrition Information:
Calories 125 per serving
Carbs 13g per serving
Mango
Low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber and Vitamin B6, and a very good source of Vitamin A and Vitamin C.
Red Pepper
Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin K, Thiamin, Riboflavin, Niacin, Potassium and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin B6 and Folate.
Red Onion
Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C.
Cilantro
Very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.
Mint
Low in Saturated Fat, and very low in Cholesterol. It is also a good source of Protein, Thiamin, Niacin, Vitamin B6, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Folate, Calcium, Iron, Magnesium, Potassium, Copper and Manganese.
Cashews
Low in Sodium, and very low in Cholesterol. It is also a good source of Magnesium, Copper and Manganese.
Fish Sauce
High in sodium.
Fennel, Celery and Lemon Salad
This is a super easy salad to make with simple ingredients. It's cool, tangy and refreshing.
You need:
1 c. Fennel
1 c. Celery
1 Lemon
1 T. Olive Oil
Slice all ingredients paper thin. About a cup of each and one whole lemon leaving the peel on.
Combine in a bowl.
Drizzle about a tablespoon of olive oil over the top.
Enjoy!
Nutritional Information:
Calories: 46 per serving
Carbs: 5g per serving
Fennel
This food is very low in Cholesterol. It is also a good source of Niacin, Calcium, Iron, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C, Folate, Potassium and Manganese.
Celery
This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Riboflavin, Vitamin B6, Pantothenic Acid, Calcium, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Potassium and Manganese.High in Sodium.
Lemon
This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Thiamin, Riboflavin, Pantothenic Acid, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin C, Vitamin B6, Calcium, Potassium and Copper.Olive Oil
This food is very low in Cholesterol and Sodium.
Tuesday, 10 June 2014
No Pasta Lasagna
This is a great alternative to pasta-filled lasagne and it ups your veggie intake for the day.
You need:
Pasta substitute:
3 medium zucchini, sliced lengthwise, 1/4-inch thick
2 orange peppers (or yellow or red)
Sauce:
1 pound hot Italian sausage
1 small onion, chopped
1 can of tomato sauce
1 can of tomato paste
fresh basil
fresh oregano
2 cloves garlic
Cheese layer:
1 egg, slightly beaten
3/4 cup cottage cheese (more fat, less carbs)
2 tablespoons grated Parmesan cheese
1 cup fresh spinach
Top:
2 tablespoons pesto (if you buy a jar, watch the labels - go with the lowest carbs)
1 cup shredded mozzarella cheese
Sauce:
Brown the hot italian sausage in a saucepan. Put aside to cool a bit - just until you can handle them to cut them up. Dice onion, mince garlic and cook in fat left from sausages until translucent. Chop the sausages into small chunks and add to onion. Add tomato sauce (I like the Italian "pulpa" variety) and tomato paste. Chop basil and oregano. Add to sauce. Bring to an almost "boil" then turn down to low. I highly recommend making this sauce ahead of time to give it time to meld the flavors.
Veggies:
Slice the zucchini in lengthwise strips. Cut the peppers into large, flat pieces. Put a little olive oil on them and put in the oven to roast VERY BRIEFLY. They should still be quite crunchy when they come out of the oven.
Cheese layer:
Mix eggs, cottage cheese, parmesan and spinach together in a bowl.
Arrange ⅓ of the zucchini in a baking dish. Top with egg mixture, then half of the sausage mixture. Top with ⅓ of the zucchini and peppers and sausage mixture. Add the last of the zucchini to the top. Cover with pesto. Sprinkle on mozzarella.
Put in the oven for half an hour. Take out and let stand for 15 minutes before eating.
Yum!
Serves 6.
You need:
Pasta substitute:
3 medium zucchini, sliced lengthwise, 1/4-inch thick
2 orange peppers (or yellow or red)
Sauce:
1 pound hot Italian sausage
1 small onion, chopped
1 can of tomato sauce
1 can of tomato paste
fresh basil
fresh oregano
2 cloves garlic
Cheese layer:
1 egg, slightly beaten
3/4 cup cottage cheese (more fat, less carbs)
2 tablespoons grated Parmesan cheese
1 cup fresh spinach
Top:
2 tablespoons pesto (if you buy a jar, watch the labels - go with the lowest carbs)
1 cup shredded mozzarella cheese
Sauce:
Brown the hot italian sausage in a saucepan. Put aside to cool a bit - just until you can handle them to cut them up. Dice onion, mince garlic and cook in fat left from sausages until translucent. Chop the sausages into small chunks and add to onion. Add tomato sauce (I like the Italian "pulpa" variety) and tomato paste. Chop basil and oregano. Add to sauce. Bring to an almost "boil" then turn down to low. I highly recommend making this sauce ahead of time to give it time to meld the flavors.
Veggies:
Slice the zucchini in lengthwise strips. Cut the peppers into large, flat pieces. Put a little olive oil on them and put in the oven to roast VERY BRIEFLY. They should still be quite crunchy when they come out of the oven.
Cheese layer:
Mix eggs, cottage cheese, parmesan and spinach together in a bowl.
Arrange ⅓ of the zucchini in a baking dish. Top with egg mixture, then half of the sausage mixture. Top with ⅓ of the zucchini and peppers and sausage mixture. Add the last of the zucchini to the top. Cover with pesto. Sprinkle on mozzarella.
Put in the oven for half an hour. Take out and let stand for 15 minutes before eating.
Yum!
Serves 6.
Monday, 9 June 2014
Chipotle Fish "Tacos" with Lettuce Tortillas
You need:
FISH:
2 tablespoons olive oil
2 tablespoons freshly squeezed lime juice
¼ teaspoon salt
Freshly ground black pepper
1 pound white flaky fish fillet, like tilapia, snapper, or halibut
CHIPOTLE CREAM:
½ cup plain yogurt
2 tablespoons mayonnaise
2 teaspoons chipotle pepper, in adobo sauce (careful! it's hot!)
8 large, firm lettuce leaves
1 ½ cups shredded green cabbage (use pre-shredded coleslaw if you're rushed)
1 or 2 chopped roma tomatoes
¼ of a colorful sweet pepper
¼ cup fresh cilantro leaves
Lime wedges
DIRECTIONS:
In a small bowl, whisk together the oil, lime juice, salt and pepper. Pour over the fish fillets and let marinate for 20 minutes.
Put the yogurt into a strainer lined with a paper towel and place over a bowl to drain and thicken for 20 minutes.
Remove the fish from the marinade and grill on a preheated grill or nonstick grill pan over a medium-high heat until cooked thorough, about 3 minutes per side. Set the fish aside on a plate for 5 minutes.
In a small bowl combine the thickened yogurt, mayonnaise, and chipotle pepper (chopped).
Flake the fish with a fork. Top each tortilla with 1 tablespoon of the chipotle cream. Top with fish, cabbage, peppers, tomatoes and cilantro.
Definitely have some napkins ready! Pick up the lettuce leaf like a taco shell and enjoy!
Nutrition Information
Calories 266 per serving
Carbs 22 g per serving (reduce this by excluding tomatoes)
Red Snapper
Red Snapper is low in Saturated Fat and Sodium. It is also a good source of Vitamin B6, Phosphorus and Potassium, and a very good source of Protein, Vitamin B12 and Selenium. BUT - it's high in cholesterol.
Lettuce
Lettuce is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Folate, Iron, Potassium and Manganese.
Tomatoes
Tomatoes are low in Sodium, and very low in Saturated Fat and Cholesterol. They are also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese. A large portion of calories in tomatoes come from sugars.
2 tablespoons olive oil
2 tablespoons freshly squeezed lime juice
¼ teaspoon salt
Freshly ground black pepper
1 pound white flaky fish fillet, like tilapia, snapper, or halibut
CHIPOTLE CREAM:
½ cup plain yogurt
2 tablespoons mayonnaise
2 teaspoons chipotle pepper, in adobo sauce (careful! it's hot!)
8 large, firm lettuce leaves
1 ½ cups shredded green cabbage (use pre-shredded coleslaw if you're rushed)
1 or 2 chopped roma tomatoes
¼ of a colorful sweet pepper
¼ cup fresh cilantro leaves
Lime wedges
DIRECTIONS:
In a small bowl, whisk together the oil, lime juice, salt and pepper. Pour over the fish fillets and let marinate for 20 minutes.
Put the yogurt into a strainer lined with a paper towel and place over a bowl to drain and thicken for 20 minutes.
Remove the fish from the marinade and grill on a preheated grill or nonstick grill pan over a medium-high heat until cooked thorough, about 3 minutes per side. Set the fish aside on a plate for 5 minutes.
In a small bowl combine the thickened yogurt, mayonnaise, and chipotle pepper (chopped).
Flake the fish with a fork. Top each tortilla with 1 tablespoon of the chipotle cream. Top with fish, cabbage, peppers, tomatoes and cilantro.
Definitely have some napkins ready! Pick up the lettuce leaf like a taco shell and enjoy!
Nutrition Information
Calories 266 per serving
Carbs 22 g per serving (reduce this by excluding tomatoes)
Red Snapper
Red Snapper is low in Saturated Fat and Sodium. It is also a good source of Vitamin B6, Phosphorus and Potassium, and a very good source of Protein, Vitamin B12 and Selenium. BUT - it's high in cholesterol.
Lettuce
Lettuce is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Folate, Iron, Potassium and Manganese.
Tomatoes
Tomatoes are low in Sodium, and very low in Saturated Fat and Cholesterol. They are also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese. A large portion of calories in tomatoes come from sugars.
Red Pepper
This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin K, Thiamin, Riboflavin, Niacin, Potassium and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin B6 and Folate.
Cilantro
This food is very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.
Mayonnaise
This is low carb!
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