Recipe of the Week – Souvlaki Pork Tenderloin & Mixed Vegetables

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Souvlaki Pork Tenderloin & Mixed Vegetables

This simple pork tenderloin is a healthy spin on everyone's favourite Greek culinary staple: souvlaki. We've swapped sweet potatoes for the traditional white potatoes and added other colourful veggies to boost the nutrient content.

  •  Prep time25 minutes
  • Total time30 minutes
  • Portion size4 servings

Ingredients

Souvlaki Pic.png
  • 450 g pork tenderloin
  • 2 tsp (10 mL) dried oregano
  • 1/2 tsp (2 mL) pepper
  • 1/2 tsp (2 mL) salt
  • 2 tsp (10 mL) extra-virgin olive oil
  • 450 g sweet potatoes, peeled and cut in 1/2-inch (1 cm) chunks
  • 1 red onion, cut in 3/4-inch (2 cm) chunks
  • 2 cloves garlic, minced
  • 1/2 cup (125 mL) sodium-reduced chicken broth
  • 2 zucchinis, cut in 3/4-inch (2 cm) chunks
  • 1 sweet red pepper, cut in 3/4 inch (2 cm) chunks
  • 4 tsp (18 mL) lemon juice
  • Garlic Yogurt Sauce:
  • 1/3 cup (75 mL) 0% plain Greek yogurt
  • 1 small clove garlic, minced

Preparation

  1. Sprinkle pork with 1/2 tsp of the oregano and half each of the pepper and salt.
  2. In large nonstick skillet, heat half of the oil over medium-high heat; brown pork all over, about 5 minutes. Transfer to foil-lined rimmed baking sheet; bake in 425 F (220 C) oven until just a hint of pink remains inside, about 12 minutes. Transfer to cutting board; let stand for 3 minutes before slicing.
  3. Meanwhile, in same pan, heat remaining oil over medium heat; cook sweet potatoes, stirring, until lightly browned, about 3 minutes. Stir in onion, garlic and remaining oregano. Cook, stirring often, until onions are slightly softened, about 2 minutes.
  4. Add broth and 1/4 cup water; bring to boil. Reduce heat, cover and simmer just until sweet potatoes are tender, about 6 minutes. Add zucchini, red pepper, and remaining pepper and salt; cook, stirring, until zucchini is tender, about 3 minutes. Stir in lemon juice. Transfer to platter; add pork.

Garlic Yogurt Sauce: Stir yogurt with garlic; serve with pork and vegetables.

Source: Canadian Living Recipes

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Recipe of the Week: Grilled Asparagus with Caper Vinaigrette

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Grilled Asparagus with Caper Vinaigrette
If you're grilling your main dish for dinner, go ahead and grill the vegetable side dish, too.  Grilling adds flavor to the asparagus, as does the tangy caper vinaigrette that's drizzled over the spears.

Cooking Light AUGUST 2010

Yield: 6 servings (serving size: about 4 asparagus spears and about 2 teaspoons vinaigrette)
Total:30 Minutes
Ingredients
1 1/2 pounds asparagus spears, trimmed
3 tablespoons extra-virgin olive oil, divided
1/2 teaspoon kosher salt, divided
Cooking spray
1 tablespoon red wine vinegar
1/2 teaspoon Dijon mustard
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
2 teaspoons capers, coarsely chopped
1/4 cup small basil leaves
Preparation
1. Preheat grill to medium-high heat.

2. Place asparagus in a shallow dish. Add 1 tablespoon oil and 1/4 teaspoon salt, tossing well to coat. Place asparagus on grill rack coated with cooking spray; grill 4 minutes or until crisp-tender, turning after 2 minutes.

3. Combine remaining 1/4 teaspoon salt, vinegar, and next 3 ingredients (through garlic); stir with a whisk. Slowly pour remaining 2 tablespoons oil into vinegar mixture, stirring constantly with a whisk. Stir in capers. Arrange asparagus on a serving platter; drizzle with vinaigrette, and sprinkle with basil.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        

Exercise of the Week – Dumbbell Seated Shoulder External Rotation

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Instructions

Preparation

Sit on bench. Place foot on other side of bench and other foot on floor with knees bent. Place upper elbow on knee with dumbbell positioned above knee.

Execution

Lower dumbbell downward toward lower leg by rotating shoulder until slight stretch is felt. Return and repeat. Continue with opposite arm.

Comments

Throughout movement, keep bent elbow (approximately 90°) in front of body, chest or shoulder height.

 

 Utility:

Auxiliary

 Mechanics:

Isolated

 Force:

Pull

 

Muscles

Target

Teres Minor

Synergists

InfraspinatusDeltoid, Posterior

Stabilizers

Wrist Extensors

 

 

Source: exrx.net

Recipe of the Week – Grilled Eggplant, Mozzarella, Tomato, and Arugula Open-Faced Sandwiches

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These open-faced sandwiches make for a quick meal and are great served with fresh veggies and dip or a garden salad. If you don’t have a barbecue or indoor grill, try broiling the slices in the oven until they are slightly browned on each side and tender in the middle. If you like your eggplant on the crispier side, try sweating the eggplant before grilling it. To sweat the eggplant slices salt both sides and allow to sit for about 30 minutes (you will see beads of “sweat” appear). Then, rinse well with water and pat dry with paper towel.

Eggplant is a very good source of dietary fibre and manganese. It is in season in the summer and early fall.

Grilled Eggplant, Mozzarella, Tomato, and Arugula Open-Faced Sandwiches

Makes about 4 servings.

Ingredients:

1 eggplant (sliced into 1/2″ thick slices)

2 tbsp olive oil

Salt and pepper to taste

8 thin slices mozzarella di bufala (or bocconcini cheese)

3 tbsp light mayonnaise

1 1/2 tbsp pesto

4 whole wheat buns split in half or 8 whole wheat slices of bread, toasted

1 1/2 cups arugula

1-2 vine tomatoes, sliced

Balsamic vinegar (higher quality balsamic vinegar or balsamic reduction is best!)

Directions:

  1. Preheat a barbecue or grill.
  2. Preheat an oven to 250 F and prepare a baking sheet with parchment paper.
  3. Brush eggplant slices with olive oil and season with salt and pepper. Grill eggplants ~ 2 minutes on each side until eggplant is slightly browned and tender
  4. Place grilled eggplant on the baking sheet and top with a slice of mozzarella. Place in oven.
  5. Mix mayonnaise and pesto together. Spread on each slice of bread with.
  6. Arrange sandwiches with arugula, the cheese topped eggplant, and 1-2 slices of tomato. Drizzle with balsamic vinegar.

* Depending on the size of the buns or bread used, you may only need half the amount listed in the ingredients. If they are large portions, double up with two slices of eggplants, cheese, and tomato on each piece.

Recipe adapted from Thrifty Foods

Learn & Lunch: Meditation - Simple steps for getting started, Tuesday Feb 18th

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Learn & Lunch:  Meditation - Simple steps for getting started, Tuesday Feb 18th

This is a variation of the lunch & learns.  Join Carolyn Anne Budgell on Tuesday Feb 18th, 12 – 1 PM in the Paris Room for an introduction to meditation techniques. We will explore simple breathing techniques, visualizations and silent meditation. Whether you are looking to de-stress, feel grounded or to gain some clarity, you will not regret spending this time on finding some peace of mind!

You may wish to eat after the meditation session or eat lightly before.  There will be plenty of opportunity to discuss/ask questions during the hour).  Come as you are.  There is no need to change for this workshop.

February Workshop & Demo: Tubes to Go, Thursday Feb 20th

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February Workshop & Demo: Tubes to Go, Thursday Feb 20th

This workshop and demo session will teach you a full body workout that you can do on the road or on vacation with only a Resistance Tube and Body Weight exercises.  This is a great solution for working out while travelling without needing a gym.

Meet in the Singapore Meeting Room on the 3rd Floor from 12 noon – 1 PM.

Come as you are – no need to change for this workshop.

 

Lunch & Learn - Sittin' up? Great Advice on Workplace Ergonomics and Posture Everywhere - Jan.30th

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Lunch & Learn - Sittin' up?  Great Advice on Workplace Ergonomics and Posture Everywhere

This month’s lunch & learn (free) is this Thursday January 30th from noon till 1 PM in the 3rd floor Galileo training room.  Bring your lunch & join Dr. Ann Izard, our on-site chiropractor, for an informative discussion.

Workshop - Safe & Effective Use of Kettle Bells: Tuesday January 21st

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We are offering a monthly series of free workshop / demo sessions during 2014. 

This month’s session is on the Safe & Effective Use of Kettle Bells

Tuesday January 21st 1 – 2 PM at The Well gym on first floor

Register to secure a spot in this workshop by e-mailing sap@preventare.ca. This will be an instructional workshop plus a demo Kettle Bell component.  Come dressed to participate.

 

For more info contact penny@preventacare.ca .

SAP Benefits Information - Sun Life Health Spending Account

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To access your plan information:

Employee Services  > Benefits > Extended Heath > SSO Sign On

More General information on the portal:

Employee Services > Me at SAP > Benefits & Health > Health Spending Account

** Many of our onsite wellness services are covered by your benefits plan.  Please see the portal for specific information. **

 

Exercise of the Week: Dumbbell Decline Fly

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Exercise of the Week: Dumbbell Decline Fly – Isolate Pectoralis Major with this challenging approach to the classic fly.

Dumbbell Decline Fly

  

 

 

 

Instructions Preparation

Grasp two dumbbells. Lie supine on decline bench. Support dumbbells above upper abdomen with arms fixed in slightly bent position. Internally rotate shoulders so elbows to sides.

Execution

Lower dumbbells to sides until chest muscles are stretched with elbows fixed. Bring dumbbells together in hugging motion until dumbbells are nearly together. Repeat.

Comments

Classification

 Utility:

Auxiliary

 Mechanics:

Isolated

 Force:

Push

Muscles

Target

Synergists

Stabilizers

 

 

 

 

Source: exrx.net

Recipe of the Week: Black Beans with Pico De Gallo

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Recipe of the Week:  Black Beans with Pico De Gallo -  A classic dish that can be used as a main or as a side, this Mexican-style black beans are lightly seasoned with cumin, coriander and oregano.

Serves: 6 Hands-on time: 20 minutes. Total time: 1 hour, 10 minutes (plus soaking time).

INGREDIENTS:

·         1 cup dried black beans, rinsed

·         1/2 small white onion, finely chopped

·         1 clove garlic, smashed and peeled

·         1 tsp ground cumin

·         1 tsp ground coriander

·         1 tsp dried oregano

·         1/2 tsp sea salt

·         1/4 cup chopped tomato

·         2 tbsp chopped red onion

·         2 tbsp chopped red or green bell pepper

·         1/2 cup crumbled queso fresco (TIP: If queso fresco is unavailable, crumbled reduced-fat feta or goat cheese are also good options.)

·         Fresh cilantro sprigs, for garnish

INSTRUCTIONS:

1.     To a medium bowl or saucepan, add beans and enough water to cover by 1 inch. Cover and set aside in the refrigerator overnight.

2.     Drain beans, transfer to a medium saucepan and add white onion, garlic, cumin, coriander, oregano, salt and 3 cups water. Bring to a boil, then reduce to a simmer, partially cover and cook until beans are tender, about 40 minutes.

3.     Meanwhile, make pico de gallo: In a small bowl, combine tomato, red onion and bell pepper. Set aside.

4.     Use a slotted spoon to transfer beans to serving plates. Top with queso fresco and pico de gallo, dividing evenly. Garnish with cilantro sprigs.

Nutrients per serving (1/2 cup beans, 4 tsp queso fresco, 4 tsp pico de gallo): Calories: 145, Total Fat: 2 g, Sat. Fat: 1 g, Carbs: 23 g, Fiber: 3 g, Sugars: 2 g, Protein: 9 g, Sodium: 189 mg, Cholesterol: 7 mg

This recipe's ingredients have been scaled and recalculated for your automated grocery list. The method still refers to the original recipe amounts. RECIPES HAVE BEEN TESTED USING ORIGINAL AMOUNTS ONLY, AND SCALED RESULTS MAY VARY. Click here to learn more about scaling Canadian Living recipes.

Source:  cleaneatingmag.com

Exercise of the Week: Romanian Deadlift - Done properly with good form, this compound exercise effectively works your whole lower body.

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 Exercise of the Week:  Romanian Deadlift  - Done properly with good form, this compound exercise effectively works your whole lower body.

Romanian Deadlift

  

 

 

 

Instructions

Preparation

Grasp barbell from rack or deadlift from floor with shoulder width to wide overhand grip. Stand with shoulder width or narrower stance. Execution

Lower bar to top of feet by bending hips. Bend knees during descent and keep waist straight so back is parallel to floor at lowest position. Lift bar by extending at hips and knees until standing upright. Pull shoulders back slightly if rounded. Repeat.

Comments

Throughout lift keep arms and back straight. Wider grip allows for slightly fuller range of motion (descent).

 Utility:

Power

 Mechanics:

Compound

 Force:

Pull

Muscles

Dynamic

Static
 
   

Source: exrx.net

 

 

 

Visit Wellness @ SAP  and see Latest News for Exercise of the Week and more.

Exercise of the Week: Romanian Deadlift - Done properly with good form, this compound exercise effectively works your whole lower body.

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 Exercise of the Week:  Romanian Deadlift  - Done properly with good form, this compound exercise effectively works your whole lower body.

Romanian Deadlift

  

 

 

 

Instructions

Preparation

Grasp barbell from rack or deadlift from floor with shoulder width to wide overhand grip. Stand with shoulder width or narrower stance. Execution

Lower bar to top of feet by bending hips. Bend knees during descent and keep waist straight so back is parallel to floor at lowest position. Lift bar by extending at hips and knees until standing upright. Pull shoulders back slightly if rounded. Repeat.

Comments

Throughout lift keep arms and back straight. Wider grip allows for slightly fuller range of motion (descent).

 Utility:

Power

 Mechanics:

Compound

 Force:

Pull

Muscles

Dynamic

Static
 
   

Source: exrx.net

 

 

 

Visit Wellness @ SAP  and see Latest News for Exercise of the Week and more.

Recipe of the Week: Rolled Cranberry Turkey Breast with Creamy Gravy

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Recipe of the Week:  Rolled Cranberry Turkey Breast with Creamy Gravy - Sometimes a whole turkey is just too much for a small group. Celebrate the holiday with this easy all-in-one dinner that includes a lovely traditional stuffing rolled right up in the turkey. Look for a fresh boneless skin-on turkey breast at the butcher's counter.  

  • Prep  time30 minutes
  • Total time2-1/4 hours
  • Portion size4 to 6 servings

Ingredients:

·         boneless skin-on turkey breast

·         1tsp1tsp(5 ml)  olive oil

·         pinch each salt and pepper

Cranberry Sausage Stuffing:

  • 115gturkey sausage or turkey sausages, casings removed
  • 2tsp(10 ml)olive oil
  • 2 cloves garlic, minced
  • 1/4cup(60 ml)  each finely diced onion, and celery
  • 1tbsp(15 ml) chopped fresh sage
  • 2tsp(10 ml) chopped fresh thyme
  • 1cup (250 ml) cubed sourdough bread
  • 1/4cup(60 ml) dried cranberry dried cranberries
  • 1/4cup(60 ml) (60 ml) sodium-reduced chicken broth
  • 1/4tsp(1 ml) pepper

Creamy Gravy:

  • 1tbsp (15 ml) butter
  • 3cloves garlic, minced
  • 2tsp(10 ml) chopped fresh thyme
  • 2cups(500 ml) sodium-reduced chicken broth
  • 1/3cup (75 ml) whipping cream, (35%)
  • 2tsp(10 ml) grainy mustard
  • 1/4 tsp (1ml)pepper
  • Pinch salt
  • 2tbsp(30 ml) cornstarch

 

This recipe's ingredients have been scaled and recalculated for your automated grocery list. The method still refers to the original recipe amounts. RECIPES HAVE BEEN TESTED USING ORIGINAL AMOUNTS ONLY, AND SCALED RESULTS MAY VARY. Click here to learn more about scaling Canadian Living recipes.

Preparation

Cranberry Sausage Stuffing: In skillet, cook sausage over medium heat, breaking up with wooden spoon, until browned, about 4 minutes. Remove to plate.

Add oil to skillet; cook garlic, onion, celery, sage and thyme, stirring frequently, until onion is softened, about 5 minutes. Stir in sausage, bread, cranberries, broth and pepper until bread is softened. Let cool. Make-ahead: Refrigerate in airtight container for up to 24 hours.

Holding sharp knife horizontally at thick long side of turkey, cut in half to within 1 inch (2.5 cm) of opposite side; open like a book. Cover with waxed paper; pound to 1/2-inch (1 cm) thickness. Spread with stuffing, leaving 1-inch (2.5 cm) border on all sides. Starting at skinless side, roll up. Tie securely with butcher's twine at 2-inch (5 cm) intervals.

Brush turkey with oil; sprinkle with salt and pepper. Place on rack in roasting pan; add 1 cup water. Roast in 325 F (160 C) oven until no longer pink inside and meat thermometer inserted in turkey reads 165 F (74 C), about 1-1/2 hours. Transfer to cutting board and tent with foil; let stand for 10 minutes. Slice, discarding twine.

Creamy Gravy: Meanwhile, in saucepan, melt butter over medium-high heat; cook garlic and thyme, stirring, until fragrant, about 1 minute. Add broth; cook until slightly reduced, about 4 minutes. Stir in cream, mustard, pepper and salt. Combine cornstarch with 1 tbsp water; stir into broth mixture and cook until thickened, about 1 minute. Serve with turkey.

Change it up - Rolled Leek and Mushroom Turkey Breast Stuffing: Omit sausage. Substitute 1 leek, thinly sliced, and 1 cup sliced cremini mushrooms for onion, celery and cranberries. Add 1/4 cup grated Parmesan cheese along with bread.

       
       

Source: Canadian Living Recipes

Visit Wellness @ SAP  and see Latest News for Recipe of the Week and more.

 

 

 

Exercise of the Week – Dumbbell Russian Twist (on stability ball) – This challenging exercise targets your obliques and puts significant demand on your core stabilizers.

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Dumbbell Russian Twist (on stability ball)

  

 

 

 

Instructions

Preparation

With dumbbell in hand, sit on stability ball. Roll body down and lie with back on ball, hips nearly straight, and feet apart on floor. Hold onto dumbbell with both hands with arms extending straight upward. Execution

Turn torso to one side while keeping arms straight and perpendicular to torso throughout movement.

Return dumbbell back over shoulders by rotating torso to original position. Continue lowering dumbbell to opposite side. Repeat.

Comments

Both arms should be kept straight and perpendicular to torso. Hips should also be kept nearly straight, only slightly bent.

 

This movement involves both spinal rotation and hip external rotation. Because leg to the opposite side of dumbbell acts to counter weight of dumbbell's resistance, greatest downward force onto floor is place on foot nearest side of dumbbell. Since foot of near leg provides more secure base of support, external rotation of near hip provides significantly more torque as compared to relatively passive internal rotation of far hip.

Classification

 Utility:

Auxiliary

 Mechanics:

Isolated

 Force:

Pull

Muscles

Target

Synergists

Stabilizers

 

   Source: exrx.net

  

 

 

Visit Wellness @ SAP  and see Latest News for Exercise of the Week and more.

Recipe of the Week: Almond Coconut Power Cookies - Chewy and delicious, but the ingredients make it superpower worthy.

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Almond Coconut Power Cookies

 Ingredients:

 

  • 1-3/4 cups almond flour (don’t pack the flour down, it’s very dense and you will use too much if you pack it)
  • 1 cup rolled oats (use certified “GF” oats if necessary, soak for 5 hours if you have trouble digesting oats)
  • 1/2 cup of coconut flakes. Look for unsulfured to avoid “sulfites” which can promote allergies.
  • 1/4 cup sesame seeds
  • 1/2 cup sucanat sugar (lower in glycemic index and less processed than regular sugar)
  • 3 organic eggs (Vegan option: 1 egg = 2 tbsp finely ground flax seeds, 3 tbsp water)
  • 2 tbsp almond butter
  • 1/4 cup organic coconut oil

Method: Combine all the dry ingredients together in a large bowl. In a separate bowl, whisk the eggs and add the almond butter and coconut oil, stir together. Combine both the wet and dry ingredients until the batter has no dry bits. Form into 1 inch balls and flatten with a fork onto a greased cookie sheet. Note: If you find the batter too dry (as almond flour can vary in moisture content) you can add 1/4 almond milk as well .Bake at 350 degrees for 10-12 minutes. Watch the cookies carefully, every oven varies a little bit in cooking time.  Makes 2-3 dozen.

 

 These little power gems are great for breakfast with some yogurt and fruit or as an energizing afternoon snack to keep that belly from growling. I suggest you limit your serving size to 1-2 per day – I know, it will be tough because they are so good!

 

·         Excellent source of nutrients: Vitamin C, E, calcium, magnesium, potassium, antioxidant flavanoids

  • Good fat to make it satisfying and fulfilling (fat promotes the secretion of the hormone leptin which signals the “stop eating” mechanism in your brain).
  • A protein component to make it snack-worthy and blood-sugar balancing.
  • Easy on the sugar, to prevent you from crashing.
  • Easy to make, bake and eat – who doesn’t love that?

Source: www.joyoushealth.ca

Visit Wellness @ SAP  and see Latest News for Recipe of the Week and more.

SAP Success Stories: Tracy Arnish

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Success-Story-at-SAP-Tracy-Arnish2.jpg

What is your role at SAP? Vice President, Human Resources for SAP Canada and SAP Labs North America

What was the turning point when you decided to make a change? Coming off of Christmas 2010 I was feeling run down and sluggish. Over the holidays I had spent time with my sister in-law who was training for a fitness competition. Seeing her train, along with some inspiration from a couple of colleagues at work motivated me to take the first step towards revisiting my wellness strategy.

How long have you been working on achieving your health-wellness and fitness goals?I have always been very active. Coming from a family of athletes, sports and training have been a part of my life from a very young age. However, I lived by the mantra that “I work out so that I can eat what I want”. Recently I learned that exercise only accounts for 20% of your overall weight management and that 80% is based on what you eat. This was one of many learnings I have realized over the past 12 months.

What inspires you to continue and achieve your health-wellness and fitness goals?I am motivated by a few things; first of all I have a lot more energy and my immune system has never been so strong. As well, I am motivated by the results that I have seen. I set continuous goals and monitor my progress daily to keep me on track.

What advice do you have for others who want to live a healthier lifestyle?Set small goals for yourself initially. Be realistic about what you can achieve because when you hit your goal or over achieve there is no greater motivation. If you set unrealistic initial goals there is a chance you won’t hit them and that can cause you to give up before you have really tried.

Is there a particular snack you eat to give you energy throughout your workouts?I now eat 5 – 6 small meals a day and avoid starchy carbs and sugars. I eat meals that are high in lean meats, veggies, fruit and protein. My favorite snacks are mixed nuts (26 nuts per serving to be exact) or homemade protein smoothies. It is amazing how when you cut out less healthy foods after a period of time you no longer crave them and you start to crave the stuff that is good for you. Unbelievable but true!

How does an onsite wellness facility benefit your training? I feel very fortunate to have access to an onsite wellness facility. 12 months ago when I first started my commitment to a healthier lifestyle the SAP gym was a huge enabler. I built time into my day to work out so that by the time I headed home to my family in the evening my workout was complete. Once you get home there are hundreds of distractions that get in the way of going back out to get in a workout so by building this into my regular day I could go home and focus on my family.

What are your future goals in health, wellness & training? I have always been a runner but this year I plan to get off the street and onto the trails. In May my husband and I plan to run the Iron Knee which is a 20km trail run through the North Shore mountains. Otherwise my goal is to maintain where I am at today from both a health-wellness standpoint and a fitness level. It has taken time to recognize that this type of a lifestyle takes work but I remind myself that anything worth having has to be earned.

SAP Success Stories: Christina Obry

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Success-Story-at-SAP-Christina-Obry.jpg

What is your role at SAP? Senior Product Specialist

What was the turning point when you decided to make a change? For the last 5 years I have been involved in outrigger canoeing on a semi-competitive level. My favorite spot in the 6 person outrigger canoe is the 1st seat, which is also the narrowest seat. Over the years, this seat somehow became narrower and narrower to the point that the circulation in my legs was cut off if I spent more than 20 minutes in it. Hence I was no longer able to paddle in that seat. Pretending that the canoe shrank over time was no longer an option and I had to admit that I gained a fair bit of weight and that it was time for a change, if I wanted to continue racing in seat 1.

How long have you been working on achieving your health-wellness and fitness goals? I have been fairly active for most of my life, thinking that as long as I do some form of sport a couple of times a week, I can eat anything. Sadly that’s not true. It took a long time to realize, but with the beginning of the new year I finally made the switch. It has been 4 months now, I feel great and have lost over 20 lbs.

What inspires you to continue and achieve your health-wellness and fitness goals? With my recent lifestyle changes I feel better about myself, I have more energy and I am stronger than ever. In my last time trial, I reached my personal best time and most importantly I fit back into seat 1 of the outrigger canoe, just in time for the beginning of the race season. Whether it is during a practice or during a race, I expect my teammates to give their best and they expect the same from me. Having a healthier lifestyle allows me to give more to my team.

What advice do you have for others who want to live a healthier lifestyle? One of the key things for me is to make sure that I have some healthier snacks at work for mid-morning and the afternoon, so that I don’t get hungry and get tempted to go to the vending machine or get a muffin at one of the coffee shops around the office. Having said that I did not cut out sweets completely. I believe if you want to maintain a diet then you can’t restrict yourself too much; otherwise you start craving what you want and overeat it when you do allow yourself for a treat. It is all about a good balance of eating more of the healthy food and less of the not so healthy goodness. In terms of exercise, find something you enjoy and find an exercise buddy. Then it won’t feel like a chore and something you have to do. Vancouver is an amazing place to live in, the mild temperatures allow you to do many outdoor sports all year long to get outside and enjoy.

Is there a particular snack you eat to give you energy throughout your workouts? I usually don’t eat during the workouts, but make sure that I eat something like nuts about one hour before the workout. In the summer as our races are over 1.5 hours long, I usually have watered-down Gatorade with me. As for a day to day afternoon snack, I often eat half of a papaya with some Greek yoghurt. It has a sweet taste and keeps me full until dinner time.

How does an onsite wellness facility benefit your training? The onsite wellness facility is awesome, I think we are lucky to have it. Personally I have a hard time to motivate myself to go to the gym alone. I either don’t go as hard as I should or I don’t go at all. Hence I sign up for the H.I.T. (High Intensity Training) class, first of all I commit ahead of time and then don’t want to bail out, secondly, there are a bunch of people in the class and by now we know and motivate each other and thirdly, Paula, the instructor, is amazing! I’ve taken the class now twice a week for several months and I don’t think we had one class that was like the other. She always finds new ways to challenge us and to keep it interesting.

What are your future goals @ health-wellness/fitness/training? I would like to lose a few more pounds and continue to improve my strength. My team is planning on partaking in a relay race from Vernon to Penticton in September, it’s 100km race split into five sections paddled by two crews. We have done it before. It was a fun challenge and this year we like to beat our time from two years ago.