Cheap Cherry Pitter

There were a few cherries in the fridge that needed using, and I wanted to add them to a fruit salad. Pitting the cherries was the only challenge. I got rid of the cherry-pitter in a "drawer reduction effort" years ago, and frankly, have not really missed it until now!  Then I remembered that I saw this once, somewhere. I believe it was one of those "household tips" emails and I remember thinking it was a good idea and I'd try it someday. So I did. It works great! Check out the video action above, or the step-by-step below!

A large drinking straw (from a smoothie shop) is the perfect size! 

Jam it in the top (stem and all, if you like).

A slight twist and the pit pops out! Just squeeze it out of the straw before doing the next one, or let them pile up and empty when it is full. 

Yummy, and ready to eat!

The Trap of Mindless Eating

One of the things that I've noticed through observation and experience over the years is that people seem to consume a lot more than they think they do. Ask yourself if you do any of the following (or if you are not in a self-reflective mood, then see if you notice these behaviors in others!):

1. Snack while making meals (from the ingredients, or other handy items)?
2. Consume an entire bag/plate of something that was not intended as a "single serving" size?
3. Finish what's in the pot/plate to avoid having to put it away or throw it out?
4. Munch while watching TV or a movie?
5. Easily forget what you ate for a recent meal?

If you observe any of these in yourself or others, it is not surprising! 

Brian Wansink, Author of the book "Mindless Eating: Why We Eat More than we Think" sums it up this way:

Most of us don’t overeat because we’re hungry. We overeat because of family and friends, packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, cupboards and containers.

Our studies show that the average person makes around 250 decisions about food every day – breakfast or no breakfast? Pop-tart or bagel? Part of it or all of it? Kitchen or car? Yet out of these 200+ food decisions, most we cannot really explain. 

It is a very complex and scientific issue, but there are a few really simple things you can do to start becoming aware of this phenomenon, and using some of the tips to your advantage! Let's be clear though, that each of these suggestions may take a week or so of "work" and a bit of planning to become a habit and make a difference in your overall healthy eating patterns. Pick one and work on it until it is a habit, then move on to another suggestion.

1. Become more focussed when snacking by making a few simple eating rules, like you must eat from a plate, or must not eat while standing up! Here is a daily checklist that can help you make some changes.
2. Portion it out and make it pretty - serve your snack/meal onto an attractive plate/bowl of a size JUST big enough to accommodate the portion. A too big plate makes you feel cheated!
3. Consider leftovers a blessing! Pop those leftovers into portion-sized containers and stuff them in the fridge/freezer as you serve the meal. Saves on making lunch tomorrow!
4. Keep your hands busy with something else while watching TV to curtail the "snack and stare" syndrome. Take up knitting, crocheting or origami! (Anything that makes it impractical to keep reaching for the chip bowl.) If you just can't seem to sit still and enjoy a movie, then great! Get up and do something active instead!
5. Plan and enjoy your meals - use a calendar to plan upcoming meals if you can, or even jot down a quick note with your next few meal ideas and stick it to your fridge. When you have made it, sit at a table (not your desk) and enjoy it -- chew, put the fork down, savour the flavours!

Banana Bread - Best recipe ever!

This banana bread recipe was a hand-down from my grandmother's recipe box. The original card, in my great-grandmother's handwriting is still in my recipe box, although I have re-written it so that it won't suffer further abuse -- it was quite obviously referred to many times, as it has the evidence of much use over the years!

Three things I LOVE about this recipe
1) Very low in fat compared to most loaf-type recipes
2) Very versatile (add ins, different flours or types of milk substitutes don't affect the outcome)
3) Very delicious! (I love it spread with cream cheese!)

Here is what you need:
1 Cup Sugar (Brown is my favourite, white works too!)
2 Large Eggs
3 Large (or 4 small) Bananas - very ripe!
2 Cups flour (Whole Wheat - white works too!)
1 Teaspoon Baking Soda
1/2 Teaspoon Salt
1/3 Cup Milk (any liquid works - Almond, Rice, Soy)
1 Cup Nuts (OPTIONAL) or chocolate chips, dried fruit, nothing at all - I usually make it plain!

Here is what you do:
PREP: Preheat the oven to 350 degrees Fahrenheit. Prep a loaf pan with a bit of oil and flour, or line with parchment, or use a non-stick pan!
MIX: Mash up the bananas with a fork or potato masher. Add the eggs and sugar and mix well. Toss the Salt and Baking Soda into the flour and mix lightly, then add that, along with the milk, tossing in the nuts at the last few strokes. To keep the loaf light, just stir until flour is combined - over mix and the loaf will be dense!
BAKE: Pop in the oven for about an hour. When it is done, the top will be brown and a bit cracked, and you can slide a pick or skewer into the centre, to be sure the batter has set inside... should come out fairly clean. Cool in the pan for about 15 minutes, then turn out onto a wire rack to continue cooling.

My loaf usually doesn't make it to the cutting board before someone indulges in a slice... warm from the cooling rack!


Enjoy!

Avocado-Lime Smoothie

I've been making this one quite a bit lately as it is very refreshing and smooth and has a big hit in "healthy fats" as well as "super food" designation due to its use of Avocado! It is fairly caloric, but avocados are nutrient dense and this combo with the zesty lime, and a touch of sweetness from honey, is really delicious. I love this after a workout because it also has a great boost of protein when you use Greek Yogourt!

Cut all ingredients by half if you want an individual serving, or save the second serving for the next day's power drink! TIP: save the avocado half in a covered container, into which you have added a Tablespoon of lime juice. The lime juice will help prevent the avocado from going too brown, and it will be pre-measured for your next smoothie!

Avocado-Lime Smoothie
1 Medium Avocado (cut in chunks)
2 Cups Almond Breeze beverage (or use any milk or substitute beverage you choose)
1/2 Cup Greek Yogourt
1 Tbsp Lime Juice (fresh squeezed if you can)
1Tbsp Honey or Maple Syrup
To make: Assemble all your ingredients and dump it all into a tall container. Use an immersion blender and give it a quick whir (15-20 seconds is usually plenty). If you prefer to use your counter-top blender, then that is fine too... I'm just a fan of the "easy clean up" with the hand-blender!

Serves: 2

Nutrition Info:

Total:	Cal: 633	Carbs: 57	Fat: 41	Protein: 12
Per Serving:	Cal: 317	Carbs: 29	Fat: 21	Protein:  6

 

ENJOY! Let me know how you like it!

We'll talk soon!

Why we do this.

Why do Fitness Professionals do what they do? Is it the glory, the fame, the money? Not so much. Here are a few of the real reasons...

Excerpt from a letter to Yoga Instructor, Fortunata McConkey:
... the yoga practice specifically helped me regain stability as well as physical and mental strength. Leaving after the sessions, I always felt stronger, better able to breathe, filled with confidence that my body can heal, and my soul can, too. On my good days, this was a truly enriching experience and a strong tool to help me heal. On my occasional bad days, it was a life saver. ~ Judith L

Excerpt from a letter to Zumba® Instructor, Elizabeth Glenday:

...The only thing that I had started to do differently was going to Zumba classes, there's no doubt that the cardio workout (with the help and support of encouraging instructors and classmates alike) did what I wouldn't have done alone and never thought could happen, strengthened my lungs and basically cured my asthma. Never let there be any doubt about just how effective and terrific Zumba is, it's given me the second chance that I never thought I'd get and completely changed my life. ~ J.



To the Personal Trainers at Access Fitness:

I am so happy you have been busting my ass for the last few months, now I can go to Mexico and feel proud in my bikini! Thank you Ryan! ~ Kerry Dominguez

...because of you, your training and the grueling abdominal workouts you push me to do...I've got my Marathon back on. My run today felt effortless!!!! I am so ready! Thank you Ryan :-) ~ Anonymous

Working with a Personal Trainer has renewed my enthusiasm for taking care of myself.....and that's worth any price. ~ D.K.

I have never felt so good about myself and I owe it all to Terri’s knowledge and enthusiasm. ~ Andrea Caton

I have been able to get back to my “fighting weight” (as I call it) in less than a year of having a baby – in fact I believe I am even stronger than before! ~ Diane Kaltz

I never imagined that training...twice a week could change my life!  I went from feeling tired, flabby and frumpy to feeling in control of me again.  My husband, kids and coworkers noticed a difference in my attitude almost immediately and within a few weeks my body was toning up... "Happy, loving & living life!" ~ I.T.

We'll talk soon!

I need it... I want it... but is it a GOAL?

Okay, it's early in February, and there is a chance that some of us are still on track with some of the NEW stuff we planned to accomplish for the New Year... Hopefully, the How to Write SMART Goals posting helped a bit!

Here is another question, and the answers may help refine your goal setting strategies further!

What is the difference between a goal and a "need" or a "want"?

Needs are logical (“I need to lose weight to be more healthy”) and wants are emotional (“I want to lose some weight because it makes me feel better about myself”). Needs and wants don’t always match… nor are they enough to spur people into action, most often. Everyone who smokes knows they “need” to quit (logically) but the “want” for the nicotine’s effect is strong and often results in the smoker NOT taking action.

What about wishes? 

A wish implies that results won’t be achieved. “I wish I could…. ” (implied: 'but I can’t')

Semantics? Perhaps; but why not re-frame the wish into a goal and see what happens?

So, what exactly is a goal?

A goal specifically defines the logic of a need and links it to the emotional attachment of a want and adds an active phase to produce a desired result within a defined timeframe. It is concrete. It is not just out there somewhere - in "wish-world"!

Well, I wish I could write more (I won't) but I need (logically) to get some sleep because I want (emotional and unspecific) to achieve more each day! But really my GOAL is to increase my sleep to 7 hours each night by the end of this month, and I'm going to achieve that by heading to bed 15 minutes earlier each weeknight until I achieve my optimal bedtime. Okay, you get it!

We'll talk soon!

How to Write SMART Goals

How to Write SMART Goals

“Goal setting starts with a pad of paper, a pen, and you.”

A SMART goal is that which is specific, measurable, attainable, relevant (some models use “realistic”) and time-framed (some models use “tangible”).

Specific – A SMART goal describes and observable action of behaviour, using action verbs. It answers the question, “What has to be done?” If goals are too general, they are less effective in providing motivation.

Measurable – It defines the end result in qualitative or quantitative terms. For example: quantities, frequencies, etc.

Attainable – One can be expected to achieve SMART goals provided with the required skills, resources, equipment, etc. They are realistic based on the individual’s circumstances.

Relevant – A SMART goal is relevant to the individual and framed within his/her responsibilities, lifestyle and situation. Goals that are set (or at least accepted) by the individual are more helpful, rather than those imposed by a spouse, physician, trainer, etc.

Time-Framed – SMART goals have specific target dates, frequencies and deadlines. Progressive goals are helpful to increase motivation as each smaller goal is another success.

SMART goals answer specific questions:

1. What action do I need to take?

                 What is the specific action to be taken in order to achieve the SMART goal?

2. To what extent is the action to be taken?

                  How often? How much? When? With whom?

3. For what results?

                  What impact will achieving the SMART goal have in relation to your objectives and long-range plans?

SMART goal assessment tool:

Use the following list of questions to determine if the SMART goals you have developed are specific, measurable, attainable, relevant and time-framed

SPECIFIC

What makes this particular goal specific?

o  Clearly stated

o  Describing a function to be performed

o  Uses action verbs to describe what has to be done

MEASURABLE

How is this goal measurable?

o  It is quantifiable

o  Limits and parameters are defined

o  Results are observable

ATTAINABLE

How is the goal within reach?

o  There is the required degree of experience

o  The necessary skills and knowledge are present

o  The resources to carry the work out are available

RELEVANT

How do you know this goal is relevant?

o  It has a clear link to personal and lifestyle goals

o  It is clearly linked to individual preferences and values

o  It will help you achieve long-term objectives and/or plans

TIMEFRAME

What timeframes have been set for the completion of this goal?

o  It has a clearly defined completion date

o  There is a clearly defined duration of the goal

o  The frequency with which action must be performed is clearly defined

  

Information above was compiled from the following resources:

The Canadian Physical Activity, Fitness & Lifestyle Appraisal, 2^nd Edition, CSEP, 1999

“Performance Review and Planning”, document: SmartGoals.pdf

Lifetango.com

www.virtualteacher.com.au/goal.doc

\Sites\Nine Quick Ln Strat\NineQuick\Setting SMART Goals.doc (yellow)

Creative Class Design Workshop outline, Elizabeth Glenday, 2006