TGIF…a new tradition!

I’m going to start doing Tina-inspired Friday posts here. This gives me a prime opportunity to plug her blog a bit too– she’s been nominated on Fitness Magazine for Best Personal Trainer blog, which means you should vote for her!(no pressure)!

5 quotes I’m loving

  1. “I know for sure that what we dwell on is who we become.” 
  2.  “The athlete who attempts to train through an injury rather than adjust his goals always believes he is committed, but he is not. He is acting obsessively rather than remaining committed to his objectives. Remaining injured is not the way to progress, and by not resting he creates long-term setbacks. This is when obsession is mistaken as passion or commitment.”  … borrowed from RaceReady, who got it from “Base Building for Cyclists” by Thomas Chapple
  3. “You’ve got to have the mental toughness and confidence in yourself where you believe that you can take those days off and you can recover and you can run great. A lot of what we see in athletes that just train all the time and never give themselves adequate recovery is often portrayed as toughness. What I’ve realized over the years is it really is a weakness. It’s an insecurity that you’re not good enough to recover like other athletes: I’m not good enough to do that; I need to keep training; I can’t take time off; I can’t take easy days.” – Alberto Salazar courtesy of Alex
  4. “Follow your heart, but be quiet for a while first. Ask questions, then feel the answer. Learn to trust your heart”


  5. courtesy of Alysha :)

4 recipes I can’t wait to make eat

  1. Linguine with italian tuna and white beans
  2. Pumpkin pasta
  3. Winter lentil and apple salad (with in season stuff! bonus!)
  4. Peanut butter breakfast pudding

3 posts of the week

  1. Eating Disorders Awareness Week: My Story (Thanks for all the feedback on this one guys, and I loved reading stories around the web. You folks are amazing!)
  2. I’m a monster (Hungry? You will be once you check this out — my first go at nutritional yeast “cheeze”, portobello burgers, and spinach chips!)
  3. Giving up (It took me a long time to write this one, mostly because I didn’t want to bring up the hurtful comment but also because I was really struggling with my back and forth decisions. Pouring my heart out was worth it and all signs point to “follow your heart, Cheryl”…)

2 things I’ve noticed about myself this week

  1. I’m stressed. Evidenced by the fact that I’m eating anything and everything in a frantic manner, standing up, and that I feel like I’m walking around in a daze. So I’m dealing with this by trying to just calm down. I’ve never NOT finished something when it needed to be done. I need to cut myself seem slack. More yoga, full night’s sleep, slowing down to eat, etc. are really important. Taking it one step at a time instead of worrying about the summer or next fall right now will also help!
  2. I should probably deal with my caffeine dependency. I was brushing up on my nutrition month stuff yesterday when I got linked to a fact sheet from caffeine on Health Canada and realized that I am FAR over recommendations:

“For women of childbearing age, the recommendation is a maximum daily caffeine intake of no more than 300 mg, or a little over two 8-oz (237 ml) cups of coffee.”

…yeahhh I have 2 cups before I even get out of the house. I think I go through swim half asleep as it is, even with taking in my daily dose beforehand! I’m going to save money and feel better if I can cut back, I think. Sure, there are health benefits to caffeine, but I don’t like being so dependent on it. I think it might help with number one and feeling so frantic!

1 website for you to check out

  1. Another blog to add to your list. I’m loving “Small bites: bite size nutrition information” by Andy Bellati, an RD who just so happened to start out as a journalist (no wonder I’m drawn to his stuff!)

I am especially loving today’s post about “The Fallacy of Better Peanut Butter” — I was intrigued by PB2 but I realize now exactly what it is all about — before I was just curious from a distance. He summed it up! Now I realize:

“In reality, extremely low-fat peanut butter doesn’t cut it. One of the main nutritional highlights of peanut butter is its high oleic acid content (the same heart-healthy monounsaturated fatty acid prominent in olive oil, avocados, almonds, and pecans that has been shown to have anti-inflammatory properties and beneficial cardiovascular effects).

Decreasing peanut butter’s monounsaturated fat content by 85 percent makes as much sense as stripping away most of the soluble fiber from oats or  calcium from kale.”

Yay for learning. I also had a chat with my dietitian about nut butters yesterday and she gave me some advice to choose natural ones if I’m looking more for a source of protein whereas if I’m just using it as more of a fat, I should feel free to choose any kind, even if it has additives. That’s good advice — even though I generally prefer natural nut butters! I do think I eat more of them, because they’re so darn good and because they’re harder to spread perhaps. :)

Yay for Friday!

Got anything exciting to share?
What’s on the agenda this weekend?
Do you prefer conventional or natural nut butters? Tried the replacements?