Good morning to you!
On Tuesday night, I made Kath’s Know Your Roots Salad which features golden beets, wheatberries, sunflower seeds, beet greens, and sweet potato. Eric and I both went crazy over it. Golden beets are one of my favourite vegetables! If you have not tried them I highly encourage you too. They are sweeter and milder than red beets and even Eric who is not a red beet fan, just loves golden beets.
I made a few modifications based on what I had in my kitchen, but for the most part I stuck to the original recipe.
- I didn’t have any sweet potato, so I used a butternut squash. It went quite well flavour-wise, but I think I would have preferred the sweet potato as it firms up a bit more when roasting and the butternut was mushy.
- I also used kale instead of the beet greens because my beets were in the fridge for over a week and the greens wilted on me (whoops). The kale was a great sub in a pinch!
- I added some Navy Beans for some extra protein. Navy beans are great because they blend in well to the flavours in most dishes.
- I used speltberries instead of wheatberries
The delicious recipe can be found here.
June Goals
Thanks for sharing your goals in yesterday’s post! I enjoyed reading them. I’ve come up with a few goals myself.
Goal #1: Core Work via Whittle My Middle, TWICE a week
I’m bringing back Whittle My Middle core work into my workout routine on a regular basis. I’ve been doing it on and off all Spring, but I really want to get consistent and stick with it.
My goal is to do Whittle my Middle twice a week. Each session takes about 7 minutes of actual core work. I like to rest about 30 seconds in between exercises if necessary. I grab my Garmin and time each exercise.
Here are the exercises I will be doing twice a week:
1) Front Plank with fully extended arms: 60 seconds
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2) Side plank with bent arm: 60 seconds per side
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3) Torso Twists (see here for instructions) 60 seconds
Note. Instead of a medicine ball you can use hand weights or a large soup can/other heavy object.
4) Plank-Ups: 60 seconds
Start in plank position on forearms, legs extended behind you, resting on toes; raise right leg a few inches off ground, toes out (as shown). Keeping leg lifted, straighten right arm, then left, coming into a raised push-up position. Reverse motion to return to plank. Repeat, alternating lead arms.
Note: If this exercise is too difficult for you, try keeping you leg on the ground and just focus on raising and lowering your arms.
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5) Boat Pose: 60 seconds
Begin in a seated position with your knees bent and your feet resting lightly on the ground as you balance on your sit bones. With your core engaged, lengthen through your torso and recline slightly, avoiding any rounding of your back. Extend your arms straight out in front of you, then extend your legs, creating a V-shape with your torso and legs. Breathe comfortably throughout the move.
Note: Instead of just staying still the whole time, I prefer to bring my knees in to my chest and extending them back into boat pose (one rep, hold for 1-2 secs), all while keeping my feet off the ground. I find this challenges the abs more as you have to stay balanced while moving.
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6) Bicycle Crunches: 60 seconds
I did this workout after my cardio this morning and my abs wept! I admit, I couldn’t do the full 60 seconds for a couple of the exercises, but I hope to get stronger as I go. As long as my abs are weeping, I will be improving. :)
Be sure to always consult your doctor before beginning any workout routine to make sure it is right for you!
Goal #2: Hot Yoga 1-2 times per week
My $40 unlimited monthly pass is almost up at my Moksha studio, which unfortunately means that I won’t be able to go to yoga as frequently as I have been going because it is so expensive! When the intro pass runs out, I hope to go 1-2 times per week, as my budget allows.
Goal #3: Try Spinning Again
In university, I took a couple 3-month spinning classes and I just loved them! My current gym offers spinning so I really want to try it out again and see if it’s something I’d like to add into my routine. I would love to do spinning once a week if I still enjoy it.
Goal #4: Structured meals and Limit snacking
As I mentioned yesterday, I did not accomplish this goal in May. I snack a lot and I really want to break this habit and focus on having larger structured meals, instead of smaller ones that leave me hungry in an hour or two! Along the same line, I need to make the time for proper sit down meals. I often eat lunch in a matter of minutes, or even while standing up when I’m busy (so bad!), and I really need to break this habit. Has anyone transitioned from several smaller meals & snacks to 3 squares a day + 1 snack? I’d love to hear your tips!
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Well, those are my goals for June…I hope it is a great month! It’s such a love-hate relationship, but I feel so strong when I’m rocking out the core work. A strong core also helps with everyday activities and will help prevent lower back pain that I sometimes get from sitting at my desk. Let me know if you’d like to join me!
I love the Whittle My Middle moves. I lead a “bootcamp” class for a few friends during the week and I will definitely add this to our circuts! My goal for June is to become more aware and mindful of my spending habits. I am trying to cut my spending this month and spend at least $300 less in June than in May! Hopefully by the time July comes around I will have a slimmer waistline and a fatter wallet.
I’ve been doing your whittle my middle exercises for a few weeks no! I love it and am definitely seeing results :)
I’ve always eaten 3 square meals, with a couple very light snacks. But I’m definitely starting to eat bigger portions, so my goal is to cut down on portion sizes and eat until I’m full.
I love your goals! I also have a goal of doing more core work, since I rarely do it now. And getting back into my yoga groove!
http://goldhearted.etsy.com
I love hot yoga. It is expensive but moksha usually has 1-2 community classes per week were you pay a five dollar fee per class (rather than the 16 dollars per class) I usually dO the community classes and they are amazing! You can check on the moksha website and the classes will be updated each week to inform you of the community class times :) just thought id let you know , because it can get pricey :)
hmm I didnt see any community classes on my schedule…there is 1 karma class a week for $8 though.
hey angela!
question: do you just go through each exercise once? or do more than one session?
I had a huge struggle with the craving for snacks around 6:00 PM and midnight (if I am still up and working). I got rid of the midnight snack craving by eating a banana after my meals and having lots of water after half an hour of my dinner. I am not sure what changed but I don’t crave for snacks anymore now. But I still have a juice or green monster for my evening snack.
Trying to train in aerobic zone could have had an effect on my cravings. This way I don’t lower my sugar levels a lot even after my long runs and hence no cravings for replenishing them as soon as possible and I can wait till I make( and eat of course) a satisfying dinner.
Love those plank ups!!! I know what you mean about the snacking and it’s hard when you’re at home all day! I end up just taking little breaks of this and that, when I can’t decide what I want to eat…I’m also really bad about sampling while I’m cooking. It all really adds up! Good luck with your goals!!
Just wondering, but what’s wrong with having snacks between meals? I’m in high school, and finding it hard to go from being homeschooled and able to have a midmorning snack to high school and finding a breakfast that keeps me full from 6:00 to 11:30. This is reminding me though that I should probably do some sort of yoga or strength exercise as well as my usual cardio every day.
Oh nothing is wrong with snacking when you need a snack, but I was referring to mindless eating when Im not truly hungry. :)
Oh, okay thanks. That makes more sense.
Hey Ange! Just wanted to let you know that there is another yoga studio in town that has a trial period for two weeks for $15. Maybe be fun to try another studio, that’s what I plan on doing after my month ends at Moksha!
That salad looks so good Angela! I love beets, but havent been able to find golden ones! I eat grain salads almost every day! They are so simple, filling and delicious! My addiction at the moment is to put grilled, marinated artichoes in them. So lovely!
I would love to do more yoga! But memberships at yoga studios is to expencive for me at the moment. I do join one ore two Ashtange yoga classes a week at the gym Im working at. Also I run 4-6 times a week, and have for the last 4 or 5 years I think! I would love to do a little streight training too. But silly as I am, Im scared to bulk up :P
Hey Angela!
I was just wondering how you coped with being injured for a month and not being able to exercise as much. I just got a head concussion and need to rest for 2 weeks or more. I feel bummed out and honestly a little anxious at the idea of giving up my usual running, biking, strength training and yoga schedule and just doing…nothing. Tips? :)
I really need to start doing strength work this June…I’m also in a bad habit when it comes to snacking all day. That salad looks good, but I’m a bit scared of beets…
thanks for the core workout. I’ve been studying abroad and drinking too much beer – I think I have a mini beer belly! I will definitely be incorporating these moves into my workout :)
Thank you because I should set June goals, too.
Glad to hear the golden beets are so good. I haven’t tried them, but planted them this year just because they looked pretty :)
Yum!!! This looks like such a delicious fall or spring dish — I can’t wait to try it with quinoa!
Good luck with your June goals!
The Whittle my Middle core workout sounds like something I’d love to add to my exercise routine. Thanks for the idea!!
I’ve recently gone from 5 small ‘snacky’ meals a day to 3 squares, and I love it! My tip is to simply make sure your meals are big enough. I find that adding things that I would have had for a snack to my meal is an easy way to do this. The best part is that this will actually save you time because you’ll only have to think about eating 3 times a day! It’s so much better.
I remember seeing this recipe on Kath’s blog and I bookmarked it, but then I lost it when all my bookmarked pages got deleted. Thanks for reminding me with this post! It looks delicious!
I need to get back on track with my core work too! I think I’ll join you in your Whittle my Middle challenge! :D
I definitely need to work on goal #4 too!
Plank-ups are HARD! Gotta love them though. They make me feel strong.
also: the salad sounds divine! i must try making it.
That salad looks awesome. Great photography…so bright, cheery, I love it!
And the Whiddle your Middle…haha! you don’t even have one to whiddle! But if you want to work your core, I can just FEEL my core burning after seeing those planks, plank holds, side planks, etc..burn baby, burn! :)
I think it’s wonderful that you are so open in sharing your goals, Angela! Everything from snacking and structuring your meals a bit differently to your core work to keeping up with your yoga (YAY! for that one!)….I love how honest you ALWAYS are. Thank you for KEEPING IT REAL! :)
Love the salad. Getting inspired by all the workout advise! Going to kick my workout into gear starting tomorrow am!
I read your blog every day but I have never commented before!
You are such an inspiration for me and I adore all of your recipes.
I love that you are sharing your goals because writing goals down is the first step in realising them. So with this in mind I thought I would share mine for this month too!
1. Run twice a week.
2. Do your awesome core work out! (looks amazing) twice a week
3. Incorporate as many veggies in every meal as I possibly can!
4. Make sure I there is a protein in every meal too.
I need to do more core (my middle needs whiddled lol) and strength training in general! I see what my June goals are! Also, as of June 1st I’m having the hubby and I write down all of our spendings! This is so we know where we’re overspending, etc.
A great motivational speaker, Brian Tracy, says you should write your goals down everyday in a notebook…I’m still working on getting there!
mmmm, that salad looks super tasty! thanks for posting up your core routine and it’s really funny because i do a core routine (no joke i actually did a post about it a few days ago…lol) that features the plank too. i love it because there are so many ways to modify it; i do front plank, side, and then reverse (facing skyward) and then do leg lifts to throw off your balance and work on all those tiny muscles. ;)
as for the snacking, it does take a bit for your body to ‘adjust’ but make sure that you get a good amount of protein at each meal and that will help fill you up, but duh, i’m sure you already know that! haha. also make sure you don’t skimp on the carbs and healthy fats! best of luck and look forward to hearing your progress! :)
I love root vegetables!!! Looks like a great dinner!!
Love your blogging…:-))
Joining up for the core work.
Put in plenty of proteins in every meal – breakfast, lunch and dinner – that keeps the hunger away, and you can cut down the snacks. I prefer the snack in the afternoon, and then a cup of coffee or the in the evening.
Have a nice day – Camilla from Denmark
Such a beautiful salad!! I’ll have to save that recipe. Love all your goals! Yoga is certainly one of mine too and so far I’m loving it. I also wanted to limit my snacking because it was getting in the way of everyday life! It got to be so annoying haha but basically I just really try to bulk up my meals now, particularly breakfast. I find if I eat a very substantial breakfast (lots of healthy fats plus amping up the grains serving and adding soy milk as well) I tend to be less snacky throughout the day. Can’t wait to hear how your June goals go!
Omg! I am so excited that i can finally do a whittle my middle challenge with everyone. Congrats on making goals for june and encouraging everyone to think about what they would like to achieve. For me it will have to be braving the cold mornings here and running four days a week, a few sessions of yoga and eating well. Looking forward to seeing how your goals go and goals of everyone else.
wowzers, that last plank sequence looks killa illa! maybe one day i can build to that (i have terrible back from car accident). i have a question, that may seem a lil “beginners” – there is no description of the bicycle crunch exercise… how quickly or how slowly do you move through that? how many reps, etc?
I believe slow and controlled is usually the way to go with most ab moves. You can do as many as you can. I like to work up to 60 seconds.
WOW! You have set some amazing goals for June! Good luck with those! :)
Hi Angela,
I eat 3 meals a day, but the snacking is hard! I made a new rule for myself a couple of weeks ago, no eating after six or no eating 3 hours before I go to bed. So if I snack at 7pm, I can’t got to bed till 10pm. I found my endless snacking of granola, made me gain 5lbs in 2 weeks. I had what is know as an alien baby, a hard bump in the middle of my stomach, all from mindless eating of granola.
I started back up on my core exercises too. My abs were looking good and then I slacked, but now I am back at it again. I love to do Jackie’ Warners Extreme Ab workout. It’s 15 minutes standing and 15 minutes of mat work. When I do her workout, even for 15 minutes, I always see results the next day, you should look into it!
Have a great weekend and happy gardening!!
So happy to have found your site! Looking forward to being a regular reader. I’ve just recently started working on my core. It’s very weak! Looking forward to building a stronger base.
I miss hot yoga. I hope to get back into soon.
Love working my core! Planks are great and boat pose is killer, haha
Those are great goals. They seem positive and attainable. Go for it! :)
ahh im eager to hear how you manage to stick to goal #4 because i have a horrible problem with this. I am such a snacker that by the time i’m done snacking theres no room for meals either that or–like you– I ‘ll eat standing up,in front of the computer, or reading the newspaper.
I think it SO important to have more structured meals and this is also one of my goals. It seems like lately, with all of the baking & taste testing, I have been snacking too much & not having enough balanced meals. I feel so much BETTER when I limit my snackin’ and have balanced meals!
When I am more aware of what I am putting in my mouth rather than just eating, eating, eating, everything works out much better! I think it is all about being conscientious!
Happy Friday!!
Totally agree with you!
Hot yoga is a bit pricey. If you have Groupon and/or Living Social in your area – sign up – your hot yoga studio may offer deals through these companies. I was able to get a couple deals for my local Bikram studio through both LS and Groupon.
I’m actually working on making the transition from grazing all day long to 3 meals and one snack. It’s been harder than I anticipated it to be. However, what’s helped is making sure I start off with a bigger than normal breakfast. That helps me set the tone for the rest of the day an not feel like I need to eat again before lunch. I’m still trying to figure out how to master this so I look forward to seeing what works for you.
I’m glad Im not alone! It is quite difficult…especially, I find when working from home(and being a baker to boot!). I’m confident it can be done though. Yesterday, I upped my water intake. I also drank a large glass of water before each meal (something I hadnt been doing). It helped a bit, but didn’t magically make it easy. My hardest time is the afternoon. I think I need to experiment with bigger lunches and more protein.
It also makes sense to me that my morning and lunch hours should have the most calories because that’s when I workout!
Looks delicious!! I need to make that again – if I can find golden beets soon!!
Nice information. I Like it.