A not so Healthy Breakfast

I indulged in some comfort food this morning for Breakfast.

Rummaging through our candy basket I found 1/2 of a Hershey’s Milk Chocolate bar, so I decided to add it to my OIAJ. It was a very satisfying brekkie & did the trick 🙂

This was way out of character for me, I never never never have an unhealthy breakfast! But who cares it’s not going to kill me to have unhealthy food sometimes…moderation!

Lunch was non existent as I had an extra long nap this afternoon.

Well I’m spending my Saturday night babysitting. I might do some baking with the kids!

Hope everyone has a lovely weekend 🙂

(Just wanted to say a quick thanks for the comments I received on my last post, it was a great comfort to read)

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Hearts Entwined Forever

Hearts entwined
Twenty fingers, twenty toes,
two sweet babies with cheeks of rose.
Born on the same day, two gifts from above,
lives entwined, two babies to love.
~Author Unknown
 

Saying Goodbye to my Best Friend

Not double trouble, but twice blessed.  ~Author Unknown

This morning I farewelled my twin sister Sabrina as she embarked on her new journey in life. Sitting at Sydney International Airport this morning was agonizing for the both of us & our parents. We were both choking/ holding back tears as we had breakfast. People around us must have thought we were crazy or something. We had good reason to be so upset, you see my sister Sabrina is not only moving to another country but as of this moment the next time we will see each other is uncertain.

Where is going? What is she doing? As you guys read this some of you may or may not understand her decisions, but I will try my best to explain. So here goes! Sabrina has currently finished all her university studies (she is a Teacher & she also just finished her Masters in Philosophy). Since from 2008 she had contemplated Religious Life (as practicing Catholics we believe you have 2 vocations Married Life or Religious Life). For the last couple of years she had been praying & searching for the Religious Order that would suit her to join. Last year Sabrina already had in mind which Religious Order she would like to join and made the trip over to the United States to visit their main convent. Whilst there she took part in their retreat and met other girls who were also discerning their vocations. Upon returning home she was excited and so much more sure that this is what God had planned for her & felt where she belonged. And so for the last few months preparations have been underway for her depart…finally today came when she had to leave. The only contact we can have with her will be through letters & phone calls on special occasions (although during her second year this will be alot less as they have to detach themselves from the material world).

Yeah so last night was our last meal as a family, which of course was one of her favorite meals a Roast! This week has been a whole lot of last this and last that…ugh! Our Birthday is the 13th August only 2 weeks away this will be our first of many birthday’s I guess we will now spend apart.

For lunch today I decided to have a glass or two of the wine we always bought to share every Friday Afternoons (we used to just chill & talk about life…).

I’ve already put together her first Care Package just little reminder of home in the form of food!

Tim Tams, ANZAC cookies, Vegemite, Lamingtons



I also went through all the Food Idea Magazines we had to find all her favorite recipes/dishes. I’m scanning them and sending them to her asap! I picked up that Cupcakes book for Sabrina today whilst browsing through the bookstore (she has the biggest sweet tooth).

I realize that this post is completely unrelated to fitness/food which is what my intention was when I first started this blog. But hopefully through me writing about more personal things that are going on in my life you can all get to know me better.

 



Quick & Sweet

I wish I had the time to write a proper post for today and tell you all about my workouts or how I’m going with my training….but today was just too sad 😦

So I’m going to leave you with a few shots of tonight’s dinner which was a roast.


Superfoods & Functional Foods

What you should be eating more of!

Superfoods: Almonds, avocados, basil and green herbs, broccoli, chillies, cinnamon, eggs, flaxseeds or linseeds, garlic, lamb, pink salmon, oats, oranges, raspberries and other berries, soy beans, spinach, tea, tomatoes, wheatgerm and yogurt.

Other notable superfoods include: Dark chocolate, red wine, legumes, cranberries, apples, coffee, peaches, plums and sardines.

What Makes Them Super?

  • Soluble fibre
  • Omega 3 fatty acids
  • Anti-oxidants
  • Vitamin C
  • Vitamin E
  • Vitamin K

Functional Foods: In Australia the term ‘Functional Food’ refers to foods which are similar in appearance to conventional foods, but they are modified to serve physiological roles beyond the provision of simple nutrient requirements.( ie; processed ‘superfood’) This would be things like margarine’s containing plant sterols. Sterols when added to margarine can lower blood cholesterol levels. Examples of other functional foods include; probiotics containing live beneficial bacteria, food products rich in phytoestrogens or cereal foods containing ‘invisible fibre’.

Here are my Superfood/Functional food eats for today 🙂

Breakfast: Oatmeal + Bircher Muesli & Raisins sprinkled on top

Lunch: Stuffed Capsicum with Zucchini, Tomato, Carrot, Mushroom & Cottage Cheese + Salad


13th IAAF World Championships in Athletics

This year the World Championships will be held in South Korea August 27 to September 4.
Anyone else looking forward to this?

The events I always look forward to watching are the middle & long distances!

Who are the one’s to watch/major contenders?

  1. Women’s 800m – Kenia Sinclair, Janeth Jepkosgei, Jennifer Meadows
  2. Women’s 1500m – Maryam Jamal, Gelete Burka, Kalkidan Gezahegne, Meskerem Assefa
  3. Women’s 5000m – Too many wonderful runners in this race…Kenya & Ethiopia will dominate this race
  4. Women’s 10,000m – This race will also be dominated by Kenya & Ethiopia with some Americans
  5. Women’s Marathon – Can’t pick a stand-out favorite, too many to choose from

The last 3 events on my list are my favs!

What was on my plate today!?

Breakfast: Oatmeal & Apple (chopped)

Lunch: Salad + 1 Orange (Lettuce, Tomato, Cucumber, Zucchini, Mushroom, Carrot, Cottage Cheese)


Pre & Post Workout Snacks:
Black Coffee & Edgell 4 Bean Mix (ate it out of the can…I was in a rush), Go Natural Nut Delight Bar


4 Weeks to Go!

That’s right folks only 4 more weeks till the Sutherland Half Marathon & Gala Day…ill be competing in the 5km event 🙂
Week 3 Training:

Monday: 5km run -morning

Tuesday: 45mins Stationary bike & Tempo run -afternoon

Wednesday: 5km run/Hill & Speed work -morning

Thursday: 45mins Stationary bike & Light Weights -afternoon

Friday: 5km run & Intervals

Saturday/Sunday: Most likely Bike & Long Run

Some of my eats today!

Breakfast: Oatmeal!! I tried Katie’s Voluminous Oatmeal Trick and voila yummy fluffy Oats with Dates.

Lunch: Salad (Lettuce, Tomato, Carrot) + 2 slices Burgen Soy & Linseed with Lettuce, Tomato, Carrot, Cottage Cheese + (not pictured) Apple

Bedtime Snack: Milk & Cookies 🙂


The Long Run

Sunday for me traditionally has always been my ‘day of rest’, ‘lazy day’,’whatever I feel like workout’…you get the picture!? Hence on this day I would normally go for a long brisk walk or a light jog.

On the other hand my dad spends his Sunday mornings doing a 30km run! Just to give you guys a bit of background about my dad, he was quite a competitive basketball player back in the day (he used to train me in this too…but alas Basketball just wasn’t my sport). Now he runs in Half Marathons and Marathons and various other distance events.

Ok so just to get down to the point…yes there is a point to this post! Every runner knows that an integral part of their training program long runs need to be incorporated. Depending on what races you compete in competitively the distance and duration of your long runs will vary.

This is just a guideline: Race Distance/Duration of Long Run

  • 5km: 15-20km
  • 10km 18-24km
  • Half Marathon: 21-26km
  • Marathon: 28-38km

Supposedly our long runs should make up 15-35% of our weekly mileage in addition to being completed once every 7 to 14 days. Although for marathoners this is higher. The effort of this long run should also be easy with your heart rate in between 65 and 75% of your max.

Benefits of Long Runs:

  • Improvements in producing energy aerobically
  • Increase in the energy factories (mitochondria) of the muscles
  • Increase in the enzymes that allow the mitochondria to process fuel for energy
  • Increase in the number of oxygen carrying blood vessels in your blood
  • Improve your bodies ability to use fat as an energy fuel
  • Muscles will store more carbohydrates
  • Musculoskeletal system will become more resistant to injury
  • Increased mental toughness

So my question for you guys;

Do you go for Long Runs?

How long are your Long Runs?

How frequent are your Long Runs?

(This arrived on Friday in the mail. R4YL…my favorite running mag here in Australia! Spent a good portion of my weekend reading this cover to cover )

Well I’m off to Sunday Brunch! Also seeing Harry Potter this evening 🙂

Hope you all make the most of your weekend.