APPLE CASHEW OATMEAL

For a delicious and nutritious breakfast--or even a mid-afternoon snack--I love to cook up some oatmeal. I used to opt for large flake oats, but now I enjoy steel cut oats. No matter which oats you like, try to make sure they're not 'quick-cook'. While they will cook in just a few minutes, rather than the usual 20-25 minutes that it takes to cook large flake or steel cut oats, (the reason is...) they're stripped of valuable nutrients. It's the same difference between white and brown rice. Brown rice takes longer to cook than white, because the cooking process has to penetrate through that thick outer (but super healthy) coat that a brown rice grain has and a white rice grain has been robbed of.

Another reason why I love oatmeal is because it's versatile. It can be consumed sweet or savoury, with fruit, veggies, milk, yogurt, nuts, spices...the possibilities are endless. In fact, when I was a kid, my mom used to make what she would call 'beefy cereal'. Okay, it sounds sort of gross, but it was delicious! My mom would make a huge pot of oatmeal, add ground beef, and season with salt--so simple, but so yummy. Nowadays, I usually go for a sweet(er) oatmeal. I usually add some fruit, either soy milk or non-fat plain yogurt, and some nuts/cinnamon.

Here's a recipe for one of my favourites:

Apple Cashew Oatmeal

1 cup prepared oatmeal
1/2 apple, chopped
1/2 cup non-fat plain yogurt
1-2 tbsp. raw cashews halves
maple syrup, to taste
cinnamon, optional

1. Prepare oatmeal according to package--whether you're using large flake, steel cut, or quick-cook oats, the cooking process and time will vary.

2. To the prepared oatmeal, add apple. Drizzle with desired amount of maple syrup (you can also add the maple syrup directly into the pan when your oatmeal is cooking). Top with non-fat plain yogurt--or try this--and cashews. If desired, sprinkle with cinnamon and enjoy!

Makes 1 serving.

Other delicious ways to enjoy your oatmeal?

• banana, natural peanut butter, honey, ground flaxseed
• mango, kiwi, non-fat plain yogurt, agave nectar
• berries, soy milk, agave nectar, raw almonds
• canned pumpkin, soy milk, cinnamon, nutmeg, vanilla extract, honey
• dried cranberries, apple, cinnamon, walnuts, honey
• pineapple, non-fat plain yogurt, unsweetened coconut, agave nectar

PLAY BALL (AND TACKLE TOO)

If you've been following my fitness log, you'll know that I recently started playing Australian Rules! football (or footy). You'll also know that since starting, I've been getting my butt kicked in a way I never saw coming.

Footy is tough shit.

I run, swim, box, cycle. I've done cross-fit. I've tried muay thai. I'm no stranger to plyometrics training. But even I find this sport to be challenging. And I'm not talking about skill-wise, like throwing the ball properly or booting a solid kick. I mean in terms of fitness (holy moly, does this sport ever get your ticker going). 

The Lady Roos (yes, that's our team name) warming up.

 I'm second from the right, all ape-like.

Teammates, A and T, along with me, reaching for the footy, but losing
in the process. Boo honk.

I've only been to two practices so far, but already I can feel an improvement from the first to second practice. I also played my first game this past Saturday, which was...muddy, to say the least. That said, while it was a wet day on the field, it was a ton of fun.

I think what I like most about footy so far, though, is the team-component. I'm so used to playing sports or staying active independently (you might recall that as a kid I did karate, gymnastics, swimming, figure skating...soccer was the only team sport I ever played), so I'm finding the element of team to be a really fun addition to my usual 'stay active' regimen. And of course, the game is just wicked fun! It's full-contact--which is another first for me--but oh wow is it ever exciting.

Have you tried any new sports lately? What are you doing this summer to keep active and stay fit?

images via ontario australian football league

BUSY BEES

Always buzzing, always busy.

You know the sound that bees make? That bzzzz that never stops? That keeps on no matter what? It's not just like bees are talking to one another and they have a natural pause here and there. If they are talking to each other, they never stop. They're like that one aunt that doesn't shut up (or friend/sibling/parent/etc).

Yeah, okay. Well that's what I feel is going on inside of my head right now. The buzzing. It won't stop. I'm in a constant state of busy.

Truth: I'd rather be busy than bored. But honey, I'd really just like a day. One day.

Can you tell I had a busy weekend? 

Happy Monday, y'all!

WEEKEND SALUTE

It's starting to feel a lot like summer.

Time to (finally) get the bike out and give it a good clean-up.

Time to just kick back and relax.

Time to tie up our long locks and spend a day in the sun.



Time to try some new summer pizza recipes.

 

Time to pretend we're 8 again--with the ones we love most.



This weekend marks my first footy game ever--eee! I'm excited, but a little nervous, too. I bought a mouth guard today and I'm going to a mens' footy game tonight to get an idea of how the game works, but I'm wondering ...maybe I should've purchased some other armour, too?

Otherwise this weekend, I'm looking forward to spending some quality time with R--maybe a patio and a drink? Maybe our patio and a drink? A little time in the sun? Maybe a day at the park? A picnic? Ahh, a romantic picnic.



Here's to a warm and sunny weekend!

images via we heart it, cannelle et vanille, urban outfitters, design sponge, and it's time to get paid

WE LOVE

Pink. Period.

images via summer escapade, google, flickr, shine like sun, and victoria's secret

OFFICE SPACE

Dreaming of...a new office space? R and I's apartment isn't really large enough for an office (sigh). I've tried turning half of my dresser into a desk, but it's just not the same--it's not comfortable, and to try and do my work there all day is, well...annoying.

Now, there's always the dining table--in fact, it makes a great desk (I love having tons of space to spread out all of my papers). However, because it is a dining table, I like to keep it clear for meal time.

So?

Well, there's always our next home. In the meantime, here are some office spaces I'm currently drooling over.

Love the large work surface. Even more, the
uniform box organization.

What I consider to be a perfectly styled desk: great
size work surface, a lamp, jar of writing utensils...
oh, and an inspiration board, of course.

A fantastic option for smaller spaces!



So much is right about this: the white, the yellow
chair, the lamps, the decor, love love love.

images via crush cul-de-sac, martha stewart, and the late afternoon



FOODS THAT BOOST

Lately, I've been feeling really bogged down--as in, really tired. I spent all winter being tired, and now that the weather is warm and sunny, you'd think that my energy levels would have increased. But that doesn't seem to be the case.

While it could be a number of things causing my never-ending exhaustion (maybe that's just it, maybe I just need a break)--everything from emotional or mental stress to more physical ailments--it could just be the matter of not getting enough rest to dietary reasons. Now, for someone who considers herself fairly healthy--I already can't eat refined or processed flours or sugars due to health concerns, and I consider myself to be a very active person--it boggles my mind as to why I'm feeling so exhausted. But nobody's perfect, so we proceed to trial-and-error.

To help myself the best I can, I thought I'd start by getting a good night's rest (I slept ten hours last night, and it feels so good). I'm going to try and continue heading to bed a wee bit earlier than usual, so that I can get a solid night's rest. That said, it's also important that I lead up to my bedtime appropriately. Studies have shown that watching television or using a computer too close to bedtime can lead to restless sleep--so we're going to say goodnight to our PVRs and laptops an hour before bedtime instead of crashing on the couch while watching the last bit of not-even-our-favourite-TV-show.

The next steps I will take to (hopefully) increasing my energy levels will be watching what I eat. As mentioned, I already avoid refined and processed foods due to my own health concerns, but what about consuming more of the foods that will benefit me? I found a list of foods on Quality Health that are noted to help boost energy levels. While they're all foods I already eat, perhaps I need to try and include more of them in my everyday meal routine. What do you think?

Here are the 10 foods outlined by Quality Health that are known to help increase energy levels:

1. Whole grains
High in fibre and complex carbohydrates, whole grains contain antioxidants similar to those found in fruit and vegetables. Additionally, they reduce the risk of cancer, diabetes, and heart disease. Adults should aim to eat 6 to 11 servings of whole grains per day. Try cereal or oats for breakfast, bread with your lunch, and whole grain pasta or brown rice for dinner.

2. Oatmeal
A great source of fibre and a delicious breakfast option, oatmeal is as versatile as it is inexpensive. I prefer plain steel cut oats--they're a healthier option as opposed to the individual oatmeal packages loaded with sugar or even the plain quick-cook oats (the reason they're 'quick-cook' is because they're stripped of valuable nutrients--oats packed full of nutrients should take at least 15-20 minutes to cook).

3. Bananas
Packed with potassium, bananas--next to berries--have got to be my favourite fruit! In addition to being a part of a great post-workout snack, bananas are versatile. Add them to your breakfast cereal or oats, a smoothie, yogurt and granola, or in your favourite baked goods (um, banana bread, anyone?).

4. Orange Juice
Oranges are full of vitamin C, which helps you get the most iron out of other foods. Try a glass of OJ in the morning with breakfast, or grab an orange for a quick and pack-able snack.

5. Pasta
Pasta is high in complex carbohydrates and low in calories, fat and sodium. However, if you're like me, you'll turn to whole grain pastas--or my new fave, brown rice pasta--in place of white flour pasta. With a whole grain pasta, you'll not only obtain a greater amount of fiber and therefore stay full longer, but you won't have a burst of energy and later crash, as they call it, from the spike in sugars. Try a whole grain pasta salad with veggies, fresh herbs, lemon juice and olive oil--a favourite of mine!

6. Salmon
This fish is high in protein, and its high concentration of omega-3 fats and B vitamins can boost your cardiovascular health. As we near warmer weather, throw some salmon on the grill for a delicious summer treat! Toss a salad and serve with baked sweet potatoes, and voila, a complete and balanced meal!

7. Beans
Packed with protein, fiber, vitamins, and minerals, beans can be used in creative ways. Add them to soups, burritos, pastas, and dip spreads. Plus, let's not forget how inexpensive beans are! Buy them dry and soak them overnight before cooking. You'll reap the benefits of beans at a minimum cost and avoid the extra sodium that canned beans contain.

8. Dried Fruit
These high-energy, low-fat snacks are easy to pack and almost never go bad. I like to carry a small baggy of dried fruit and raw nuts in my purse--it makes a great snack on the go! Try a medley of apricots, figs, and raisins. However, be aware that some commercially packaged dried fruits contain sulfur dioxide, which has been shown to increase your risk of asthma.

9. Almonds
Noted as the most nutrient-dense nut! Research has shown that adding 2-ounces of almonds to your daily diet increases your intake of vitamin E and magnesium. Plus, they're an easy snack to toss into your bag and go!

10. Yogurt
Quick, easy, and delicious, yogurt is available in a variety of flavours. That said, some yogurts contain a lot of unnecessary sugars. For a healthier option, purchase plain low-fat yogurt (or even better, try plain Greek yogurt) and add your own fruit mixture, nuts, and sweetener in the form of honey or agave nectar. This way, you can control the amount of sugar going into your yogurt, and into your body!

images via the kitchn, fitter than choc, sweet pea's kitchen, we heart it, and pinterest