5 Healthy Living Tips for All Ages!

I had a great day at school today.. got to visit Healthy Harold with my year 1 class which was a blast from the past! Healthy Harold is a giraffe that arrives at school in a magical caravan and strives to empower Aussie kids to make the best choices for living a safe and healthy life.

 

 

 

 

 

 

 

 

 

Harold has all the answers to healthy living, well summarised for all ages:

1. Make water and milk your favourite drinks.

2. Eat lots of different foods, especially fruits and vegetables.

3. Be sun smart 

4. Limit screen time.

5. Be active.

After school and my Harold dose, I headed out for a great run. Ooo and I ran in my orthotics for the first time..

I ran around my neighbourhood, which always involves running into people I know-  a great excuse for a mid-run break 🙂

It felt nice to be out in the sun!

Not the longest or fastest run but I was feeling the strain of the artificial arch in my shoe, so didn’t want to overdue it

Ran strong up a few big hills

which werecattered all along the run

A good run really lifts the mind and spirit! Now time for dinner. Tonight my grandparents are coming over and just look what we have cooking in the oven
Eeek a massive salmon, my favourite! Veggies and salad as well ofcourse 😉
Nothing beats my mums cooking 🙂
Happy Friday, friends! What weekend activity have you got planned?
Oh and for old time sake-
Any healthy school programs you remember?

My kind of Summer

Would love the theme of ‘What I Ate Wednesday’ to be relevant to me here in Sydney…
Peas and Crayons

But it is not. However, since today was a beautiful sunny Winter Wednesday my pics may just fool you into thinking it was Summer..

Breakfast in the sun; an egg on toast with some spinach, tomato and mushroom on the side. I did the veggies in a pan with a touch of olive oil spray and some cracked black pepper. Check out how I made my egg in the microwave.. completely fuss free!

I had the day off work today, so spent it with my sister who has just returned from her travels. We decided to have a relaxing day at home, then took a nice brisk 3 km walk to get lunch.

Lunch was enjoyed at our favourite sushi joint, Tenka. I had my normal tuna and avocado roll (With ginger, wasabi and soy sauce on the side).

We picked up some delicious dried mango from the fruit shop to energise our walk back home. Can not get enough of this stuff! Would have preferred fresh, but at $5 a mango, I’ll settle for this!

Dinner was salmon, greek salad and roast veggies.  Standard, once-a-week fish dinner, and always a hit at my house!

Deliciously sweet oranges and bananas, peppermint tea and Olympics on the couch to finish off the evening..

Bliss 🙂

Have you been watching the Olympics?

Whats a once-a-week standard dinner @ your place?

Thanks Jenn from Peas and Crayons for hosting WIAW… Can’t wait to check out what everyone else has enjoy today!

Check out some of these dinner ideas:
How to Throw Together Dinner in 3 Easy Steps
Simple and Fresh Dinner
Healthy Spin on Mexican Burritos
Pad Thai
Delicious Thai Green Curry
Wholemeal Pizza

Pump it up Wednesday

Peas and Crayons

Thanks Jenn from Peas and Crayons for hosting What I Ate Wednesday! Always a good time to reflect on the day and share food and fitness experiences with fellow bloggers and readers.

My day began with breaky and the newspaper. Peanut butter and banana on soy linseed toast. Never ever disappoints!

Recess snack was a Chobani yoghurt… blueberry is officially my all time favourite flavour.

Followed by a homemade tuna salad for lunch

with a slide of delicious wholemeal, seeded rye bread which one of the lovely ladies in the staffroom brought in today. Freshly baked bread is just the best.

Dinner was salmon, sweet potato chips and a delicious green salad. This was my first time trying sweet potato chips and they were amazing! Highly recommend.

Dinner was served with a side of hot chilli sauce, which makes the perfect dipping sauce. Check out my tips on creating quick and easy dinner meals!

Todays workout was at the gym.  Here I am all geared up with my running toys and new Adidas head phones, which fit perfectly around my relatively larger ears (Thanks Josh :))

Did a quick 2km run on the treadmill before heading to a Body Pump Class.

It has been a while since my last BP class, so today was challenging but it felt good to be back. Body Pump is a weights based resistance training class, which works all the different muscle groups.

After class shot, thanks Steph 😉What a great day!

Now it is time for tea, something sweet and Masterchef finale!!

What is your best way to unwind after a long day?

What I Ate Wednesday #2 – Food, Fitness and Fun!

Thanks again to Jenn from Peas and Crayons for hosting WIAW, a great blogging initiative to share ideas on food, fitness and fun!

My day began bright and early with a chilly, but sunny breakfast on the balcony.  On the menu was my special oats with banana, peanut butter and honey. Rich and satisfying. Always hits the spot.

Next I was off to the podiatrist for orthotic scans. Apparently, I am extremely flat footed and the fact I don’t suffer from sever foot pains is a mystery..  Have you ever worn orthotics? Have they helped you?

My commute to work was very pleasant. Blue sky and just-rained-on greenery.  My best.

Early to work again! I enjoyed a coffee while I watched the passing traffic.

Lunch was a toasted tuna and salad sandwich on multigrain bread, with an English breakfast tea.

Afternoon snack @ home… banana smothered in crunchy peanut butter. Perfect combo!

Afternoon tea with my aunty Norma. I love spending time with Norms and what I may even love more is her beautiful tray 🙂

Next on the agenda was Body Step. I hadn’t done this class in ages.  The coordination element to it really challenges me, but our instructor Leisl was great as usual. I always enjoy her classes when I get a chance to go to them.

Here Anna (who happens to be one of my awesome Body Attack instructors) and I pose oblivious to the chaos surrounding us… in the same shoes of course 😉

After gym I popped by Liv who greeted me with THE most delicious homemade orange juice.

And soon after we headed off to dinner @ Tenka, a Japanese restaurant in our hood.  I had the Udon noodles with salmon and vegetables.  Was yum, but I prefer the Udon noodle soup. There is always next time!

What a full and busy day. Just how I like it. Not long until school holidays are over and life returns to being more structured…

On another note, for those Sydney siders interested I have just released my Breast Cancer social walk/run and breakfast next month and here is YOUR personal invite.

Grab a few friends, RSVP by commenting on the blog or Contact Me page and come along! All fitness levels and ages welcome! It is for a great cause and a great excuse to get outdoors and enjoy good company, a sponsored breakfast and fresh air.

Happy Wednesday, friends!

What food has fuelled your Wednesday? and…
How have you been active today?  

xxx

What’s on my shopping list?

I am a creature of habit.  In my home out shopping list doesn’t change too often. The bulk of what we buy is fresh and seasonal. Our number one priority is Eating Well and Feeling Satisfied!  Here is a list of what we always have in our fridge, freezer and pantry and most the recipes I post on my blog contain these items.

Check out my Food for Fuel page for some more recipe ideas and healthy eating tips. 

Fresh Fruit (usually go by what is in season)
-Pink Lady apples
-Mandarins/oranges
-Bananas
-Strawberries
-Lemons
-Berries (Check out Antioxidant Booster Smoothie)

Vegetables
-Baby spinach leaves
-Mixed lettuce leaves (usually pre washed pack for convenience factor)
-Peppers/capsicums – red, green, yellow
-Tomatoes (I like the baby tomatoes)
-Basil leaves
-Celery
-Carrots
-Red onions
-Avocado
-Beetroot (tinned is easier, if you are patient fresh is SO much better!)
-Sweet potato
-Red chillies
-Mushrooms
-Corn on the cob (Easy to just pop in the microwave for dinner)

Dairy Items
-Milk
-Cottage cheese
-Chobani yoghurt (Check out what Chobani Yoghurt sent me!)
-Feta cheese
-Ricotta (See delicious Breakfast Brushcetta!!)

Protein
-Salmon fillets (can buy in frozen section of supermarket or fresh! I like keeping the frozen ones in my freezer for a quick dinner option)
-Chicken – Breast or Thigh fillets
-Eggs
-Lean steak
 Grains
-Oats (Health Benefits of Oats)
-Bills organic bread (multigrain or sourdough)
-Quinoa
-Mountain bread (Perfect for wraps, check out Chicken and Avocado wrap)
-Brown rice (I like to keep the small single serve, ready made brown rice packs on hand)

Pantry Items
-Black Tea (My dedication to tea..!)
-Peppermint tea
-Peanut butter
-Honey
-Almonds / pecans / walnuts (Perfect for making my healthy nut and seed loaf)
-Mixed nut packs (See my snacking tips)
-Olive oil
-Balsamic vinegar / white vinegar
-Fun size chocolates (perfect size for dipping in tea)
-Wholemeal flour
-Quinoa
-Tomato paste
-Tuna tins (I love it in olive oil)
Happy shopping and cooking!

What are the top 3 ingredients you always have on hand??

Simple and Fresh Dinner

Tonight my sister and I decided to make dinner for the rents. We like to keep it clean and simple. Dinner at our home is a time for us all to come together and discuss our day. It is usually followed by plenty of tea drinking and of course, it always ends with something sweet 🙂

On the menu tonight is salmon, roast vegies and a green salad.

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Preparation

For me, there is nothing like crispy, delicious roast veggies. Tonight we went with whatever was in the fridge – green capsicum, sweet potato and mushrooms.

Roast Veggies

I sprayed them with olive oil spray, salt, pepper and fresh rosemary. Rosemary is just THE best.

We decided to try out a new seasoning on the salmon, which my mum got recommended by a friend.

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We like things hot!

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We dressed the salad with olive oil and white vinegar, salt and cracked pepper.

Plating up.. Masterchef style 😉

Yum!

What’s on your plate tonight??