What do you do when…..the update 6 weeks-ish later

Well, it’s been what 6 weeks-ish since my allergy results came back. So lets say 6 weeks since I went paleo? I decided about mid April, after reading ‘It starts with food’ by Dallas and Melissa Hartwig, that I was going to do a full Whole 30 challenge for the month of May. I figured start May 1st, end May 30th, the day before my Dh’s bday, so we could have a good night out. So now, what does this Whole30 entail? Well….
This is what I can’t eat (along with my allergies)
– grains…any grains. No rice, corn, quinoa, wheat ect
– legumes…Peanuts, peas, baked beans ect
– Dairy…any kind of dairy
– sugar…ya, none
– alcohol….tough but do able

What can I eat?
– Meat….beef, chicken, bison, pork, deer, moose
– fish…tuna, salmon, whatever
– nuts…I personally can’t eat pecans, but all the rest are fair game!
– veggies….any and all veggies….so many varieties
– fruit…some, not much as my tummy has never been great with fruit
– eggs
– Ghee
– podded legumes…green beans, snap peas ect

I’m learning to love food without the added extras. I am learning to enjoy homemade ketchup, mayo, salad dressings and sugar free spag sauce. Brae’s tummy issues are getting way better and Bryce is loving more raw veggies.

I am officially down 15lbs…without changing my regular workouts. Of course with spring actually being here, we are outside and more active, but really not 15lbs of active!! My energy is great! I’m not beat tired until bed time and my insomnia is way way better!!

Would you say I’m now an official Paleo eater? I guess. I would never define myself as a paleo eater. I do see now, when I eat something I can’t (due to my allergies), I do feel how it affects me almost immediately. I will almost always eat this way, but will not feel guilty for eating it, although I may feel physically gross!

What to do when…Part 2

Well, I’m a little over a week into this new eating routine. I have had no bread, no milk, no bananas, no peanut butter and 1 mess up! I was starved at Costco last week and ate some chicken fingers….blech! I felt soooo gross after! Like within minutes! That was a HUGE reminder how bad my system reacts to things that are not good for me after I get them out of my system.

Let me tell you though…It has not been easy!
For the first couple of days I CRAVED bread. Had I had any eggs, I would’ve made a soda bread or something…I was almost crazy looking for recipes for gluten free, dairy free, egg free (I’m allowed eggs, I just didn’t have any)…well, there is none! I’m really glad about that!

Then of course there was the notorious Easter Bunny….The evil little rabbit that comes and delivers copious amounts of sweet milk chocolate too all the little boys and girls. He hit our house too….In a HUGE way! Caramel eggs, chocolate eggs, chocolate peanut butter eggs, Lindt chocolate…you name it, it was in the house. But I was strong!! I had NONE! I did have a couple handfuls of Jelly Belly’s, but still, no chocolate, not falling!!

I have bought some Gluten free All Purpose flour, and come coconut flour to still make things for the kids, but I am hoping to continue down my journey for a couple more weeks, then do The Whole30. Spend 30 days (or 45 or 60) taking all the bad stuff out (including sugar, all grains, all legumes) and then re-intro food, 1 at a time. I really feel that, with the sensitivities that have been detected, there are more underlying issues. I feel that I may be sensitive to more of a family of grain than just the gluten containing items. This will help me figure it out…..Stay tuned…I’ll keep blogging on this first stuff, and then let you know when I decide to take it that one step further!

What to do when…..

Here’s a little back story.

My morning routine usually consists of:
6am wake up
6:15 cran-grape juice water 50/50 blend to take my probiotic, fish oils and vitamins
6:25 homeopathics
7:00 either PB and J on toast or Jillian Micheals Whey vanilla shake made with 1)milk or water, frozen banana and some cocoa 2) coffee (depends on the day…sometimes its my morning coffee and my shake, other days they are separate)
7:30 wake kids up and get them ready for school
8:30 take thing 1 to school
9:00 do my cardio or TRX
9:30 large glass of milk

So you see….I am pretty regular with my routine.

Hubs saw his naturopath months ago and they decided that hubs had to take gluten out of his diet…and really, who should eat that stuff? It is soooooo genetically modified that our systems do not know what to do with it! (Read Wheat Belly!) anyway, I switched the kids and I to Gluten free bread (Kinnikinnick Multigrain) to me it was great and the kids loved it!! So yay, I can still have my choice of breakfast!!

Now lets fast forward to Thursday. I saw my naturopath…after 2 months of reschedules due to conflicting schedules ūüôĀ I had taken an allergy, sensitivity test back in December and was patiently (well not really, I really really wanted my results) waiting for my results. Well…my world came crashing down!! No no, I’m not allergic to wine! or Chocolate!! but here are my top “Do not eat” items:

1) Gluten (no biggy, had changed about 80% of our pasta, bread ect anyway)
2) Yeast (well crap, now no leven breads ūüôĀ have to find yeast free, or gasp…make it myself)
3) Peanut Butter (WHAT!!! ok, deep breath)
4) Whey (well, frig)
5) Casein (k, so no dairy, no post workout milk, no JM shakes, no yogurt…grrrrr…the list goes on)
6) Banana (this list can end anytime!!)
7) Cranberry (no biggy, pick a new juice to water down)
and more things that really don’t bug me like soybean, pecans and crab.

I left the naturopath’s office with a new outlook on my eating…I washed it down with my last chocolate milkshake.
The weekend was spent going through my current diet, eating plan and revising it.
We’ll see how things go. The weekend was pretty good but I am now collecting recipes of tried and true foods that are GF, DF and yeast free!
I’ll keep you posted!

So, you think your have monstrous children do you…..

As anyone who knows me could attest, I am on Facebook most of the day, almost everyday.  I have friends all over the world.  All kinds of friends….real life friends (IRL); old and new, as well as Internet friends that I have met through various online groups, twitter or other social media.  Some of these friends have children, others do not. Through the glorious ways of facebook, we often see what our friends comment on, like, or share. The one thing I see regularly is the complaints parents make of their children. These complaints are not always my friends.

I understand that we ALL complain when we are tired, frustrated, tapped out, if there is a medical diagnosis we are upset about and other valid reasons. Day 4 of teething with no sleep for mom or baby can be enough to push anyone over the edge. These are not the situations I’m talking about.

The ones that are causing me grief are those parents that complain on a daily basis that their children are “crazy” “horrendous” “monstrous” or just plain have “behaviour issues” but have no medical backing on the “diagnosis” and are not willing to take matters into their own hands.

There are many many things that a parent or parents can do to help these situations.

1) Look at yours and your child’s diet.
a) Is there a lot of fast food?
b) Processed foods?
C) Artificial colours, flavours or dyes?

2) Look at your child’s sleep.
a) are they getting enough?
b) is it quality sleep?

3) Look at your child’s activity.
a) is it outdoors, indoors?
b) are they stimulated throughout the day? How?

Before we start chasing child behaviourists and drugs for our children, lets look at what we as parents can do for them.

Here are some links of great resources.




Ready, shoot, GOAL!!!

But how do we get there?

Many of us know what we what to have as our ultimate goal, and we have an idea how to get there, but do we really?

Lets look at Molly (*name has been changed).  Molly is 30 years old, has 3 kids, is a stay at home mom and wants to lose another 30lbs.  Through diet and some activity she has already lost 20, but really wants to lose more.

So she has her ultimate goal….lose 50 lbs, 20 of which has been met. ¬†Now the diet and some activity is just not enough to continue on that same road. ¬†Why? Because the body adapts! ¬†What was once “Activity”, is now part of daily living. ¬†It has become part of the maintenance mode. ¬†Her body needs to be shocked again. ¬†So what does she need to do?

Here is my road map:

1 – Re-Evaluate the diet.

a) Once you lose fat and gain muscle density, your Basel Metabolic Rate (BMR) changes.  She may need more or fewer calories.

b) She may need to re-evaluate the fat sources in her diet.  Many times we decrease fat including the good fats, and our body does need good fats to function!

c) ¬†The self¬†sabotage on the calorie counting apps. ¬†If you have a caloric intake required of 1400calories and you eat all 1400 in 1 meal…YOU WILL NOT LOOSE WEIGHT!! ¬†Yes, you are staying within your required intake, but you MUST spread those out throughout the day! ¬†These apps are great, if you use them properly!

2- Re-Evaluate the Activity

a) what once was “Extra”activity, is now considered daily living. ¬†It is no longer Extra…that means¬†more again!!

b) DO NOT trust the cardio machines at the fitness centers for accurate calorie burning.  Do trust your gut, are you working hard?  Are you being active for at least 30 minutes extra in a day that is not part of your regular routine?  Are you working at at least an 8 for most of that 30 min?

3 РMake small changes weekly.  You know where you want to be in 6 months, down 30 more pounds

a)  (Thursday) Start TODAY changing your eating

b)  (Friday) Start TOMORROW drinking more water

c) (Saturday) ¬†Start the next day adding 5 extra minutes of activity (add another 5 every day) ¬†You don’t need to jump onto the treadmill for 30 minutes tomorrow….work up to is though a week.

d) (Sunday) DO NOT weigh yourself this week! ¬†Pick a day to be your weigh in day. ¬†As women, we tend to want changes NOW and we want to see those changes. ¬†Guess what…those changes come from How we feel and How our clothes fit! ¬†Our weight fluctuates daily due to our lovely hormones. ¬†Don’t fret it so much. ¬†Are you feeling better? Are you clothes fitting better? ¬†THAT IS WHAT MATTERS!!

Pick small goals. ¬†1 – Drink more water, by weeks end, work up to drinking 2 liters of water a day. ¬†2 – Do Not weigh yourself until you have been active and eating right for 2 weeks. ¬†3- Reward yourself!! ¬†Get through those 2 weeks of goals and give yourself a reward. Don’t over eat, but maybe buy a new wallet! ¬†Something that when you see it, you remember, you accomplished that goal! ¬†Then set your goal for the next 2 weeks!

Break down your large goal into small steps that are not number/scale based.  Weight loss is a great side effect of healthy living!

Watch for new posts…I’m adding a new goal for myself!!



Infant activity recommendations

Did you know there is now officially a recommendation for infant/baby activity?!?

I was sooooo excited to see not only what is recommended, but how it is recommended for children between the ages of 0 and 4!

The Canadian Society for Exercise Physiology (CSEP) has published these guidelines!

In a nutshell:

– Move more, sit less…for moms and tots!

Р180min of physical activity throughout the day!!  (PS that is 3, yes 3 hours!!!) at any      intensity

Active infants (<1 yr old) means floor play and tummy time, reaching and grasping at toys, crawling and rolling around the floor.

Active toddlers (>1 yr – 4yrs) means anything that will get them moving! Crawling, moving, dancing, active play,active songs, playing outside, skating, bike riding, running, walking, playing at the park, ect.

The older the children get, the more energetic the activity needs to be!

The Mommy and Me bootcamps that I do, not only get moms moving, but since all children are welcome, everyone gets moving!!  All the classes incorporate active baby songs throughout the class to get babies moving and to teach moms new active play songs!

Come check out a class soon!

Portion sizes

Potatoes vs applesauceThere is so much talk about how much to eat or how much NOT to eat!  When we look at resources like the Canada Food Guide, we can often get confused about how much is a serving.

Here is a quick picture of some potatoes we pulled from our garden to see different sizes! Which one do you think is the correct portion size for a serving of vegetables? ¬†I’ll give you a hint…its not on the left side of the picture!!

A quick reference for serving sizes!

Your Fist = 1 cup

Your Thumb = 1 Tablespoon

The Palm of your hand = a serving of meat, chicken or fish

A Tennis Ball = an ounce of cereal

A great rule of thumb for making your plate at any meal is 1/2 of the plate should be Fruit &/or Veggie, 1/4 of the plate be a protein and 1/4 of the plate be a starch!

Download this PDF for a quick reference guide for your fridge!


Family Fun

I really have to get back to blogging! ¬†I am still trying to get used to my husband being home as much as he is! ¬†He started working away from home about 2 months before we got married….that was 5 years ago! ¬†When we finally got transferred back to Edmonton, he has had most weekends and almost every evening off work! ¬†It is great for us, our family and our kids, but it is a lifestyle change! ¬†I am so used to having so much time to do¬†things, that now, I put something on hold for what feels like a day or 2, and ends up being a month!!

Anyway, this winter has been amazing!  I have had hubby home on the weekends, which means my kids have daddy home to do things.  The weather has been AMAZING, well except that 1 week in January, and activity in our house has been GREAT!!

Here is a quick snapshot of some of our weekend fun!

Toddler eating

Have you ever wondered how well your toddler eats?  Are they eating enough?  Are they getting the right stuff?

In this day and age, more and more are resorting to fast foods as everyone is busy.  Busy with work, busy with life, driving here and driving there.  But most moms worry about if their kids are eating a) healthy enough, and b) enough food

Here is a link to health Canada website for 2-4 year old serving size/amount guidelines.  Remember, these are only guidelines, if your child is eating more fruits and veggies, great!    And they may not eat perfectly everyday, but if they average out at the end of the week, that is great too!

Tomorrow we look at 4-8 year old boys and girls!

Small Children eating

I gave a link yesterday on toddler eating guidelines…now what about the older toddlers, preschool-middle school aged kids….what the heck should they eat??

Here is the recommended amounts for that pesky 4-8 year old range!  Its not much different, just a bit more!

The one thing we see is that serving sizes are the same, but the amounts of servings change from age group to age group.  We want to keep in mind though, that your child may not want to sit and eat a full 75g serving of meat or meat alternatives in 1 sitting.  That is fine, as long as at the end of the week, they average that 75g serving daily!