How To Get SuperHuman Fitness Mojo!

You know these people. Either the woman with endless energy & cute outfits who always manages to fit in her workout AND into her party dress. Or the man with the wicked shoulders, chest and abs, the cool gymbag, the chicks & the virility of a Greek God. Don’t envy them..BE THEM!

Here’s how:

1) You gotta put the fun in fitness!

Repetitive? Cheesy? Goes without saying? Well, you wouldn’t believe how many people workout reluctantly. Or workout like an automaton and do the same routine over and over for years with no change. It is proven that exercisers that are psyched about a new routine or new fitness challenge move their body MORE and with greater EFFECT. Enjoyment is a natural motivator. If you like an activity, you’ll do it again and again. You have to stay sharp and switch things up for yourself. You wouldn’t put the same dinner menu on repeat for weeks and months..right? If you really get stuck, bribery works well in these cases. If it’s a challenging week chalk full of deadlines and busy children’s schedules, don’t book your mani/pedi or massage until AFTER you fit in a workout. Regard it as YOUR time…a piece of the day when the clock only belongs to YOU! Turn on some great tunes, put the world on pause and enjoy yourself. You deserve it!

2) Making it all about YOU!

Sky high drive comes from the “why.” Make your reasons for fitness true to you. Think of all of the reasons why you want to feel great. One-upping your friend or coworker never works. Repeating thigh exercises to get into those skinny jeans for a date or pumping up your chest all week to fill out your summer Tshirt are also futile. Doing anything for another’s expectations, takes the fun right out of fitness. In my experience, gymgoers that focus solely on the physical pay off lose their initiative rather quickly because it can take a while (8-12 weeks) to really see marked results. Dive deep for your inspiration.

3) Plan to make it happen!

Without mapped out, real, measureable goals, plans are just good intentions aren’t they? You need a strategy for success and real results. Not sure where to start? Hire a professional and experienced trainer to get you going. My strongest suggestions are to make sure that your fitness is scheduled in your calendar at the same times and same days of the week each week. You need to get in the habit of scheduling the rest of your life (like the dentist, the hair salon, beers with the boys etc) around your training time. If you let it take the back seat once..you’ll be more apt to procrastinate in the future. Take it seriously. It’s your health, which is your vitality, your longevity and your happiness. Then learn how to make it work FOR you..not against you.

4) The old fashioned buddy system!

Ever heard of the term “You are what you eat?” Ya, that’s 100% plausible, but so is “You are who you hang with!” Want to get in shape? Find a pal (or meet one) that feels the same. Have eachother’s back. Train together..get more reps out of eachother’s set. Maybe add a little friendly competition. Share information. Motivate one another, keep eachother accountable. Can’t find a buddy to work out with? You may find a similar boost with a group class. You’ll move with everyone’s collective momentum. Laugh, smile and have fun. Do it like no one’s watching!

And now that you are on the way to amazing fitness, it’s only human to hit a plateau. When the you hit the skids, don’t get alarmed, it’s normal and occurs all of the time. Here is what to do:

1) Have Faith

Changing your habits from bad to better is a process. Your body has been changing for the better and your are feeling fabulous, so you know it’s working. Whatever you do..DON’T QUIT! Your body has an adjustment period to go through..you’ll come out strong in the end. Keep punchin!

2) DON’T OBSESS!

Focusing on the exact number of weight you want to lose can make a sane person crazy. It’s far too daunting. Take it day by day with smaller goals. Break down those 20lbs to something like “Tomorrow when I get up, I am going to focus on getting my cardio done and eating my healthy breakfast.” Make a healthy habit checklist so you can check things off every day. Leave it in a visible place like the fridge or your wallet.

3) REST REST REST

You might have been pushing yourself for a while now. There will be the day when you’re body is desperately trying to tell your brain that you need a day off. Good. Take it. Your workouts are breaking down muscle fibers. It takes quality rest and sound nutrition to enable them to recover properly. Hit the gym the next day.

4) DON’T GET TOO COMFY

DO THE SAME, STAY THE SAME!

It’s just that simple. If you’re doing 45minutes on the elliptcal 5 days a week – stop! Instead cut the time in half and double the intensity. Keep your heart and muscles guessing so that you’re body will work harder to get you over the hump!

Hope that helps improve your fitness mojo!

Drop me a line! I’d love to hear what works for you!

Til nex time..

My 4 Top Diet Hiccups & Hurdles

We’ve ALL been there. If you say you haven’t, I just caught you in a lie!

Nothing seems more frustrating than falling upon diet hiccups and hurdles, especially when you feel that you have been an attentive and diligent A student with your plan.

But I’m here today to offer you a warm hug, a smile, a pat on the back and some answers to your weight loss qualms and queries. If at first you don’t succeed, you know the rest.

Losing weight the RIGHT way takes not only knowledge and determination, it takes an enormous amount of patience. The trait that most of us struggle with in our one second society! If you can microwave your lunch in a minute, send a text in a  minute, whiten your teeth in a minute and withdrawal money in a minute, why can’t we lose our goo in a minute?  Am I right?

Expecting quick results is a conditioning of our culture and that’s why the multi-billion dollar diet industry has grabbed you and held you hostage!

Practicing a healthy lifestyle is the broken record here. You’ve heard it before. Always remember that losing weight effectively and safely is like a lock and key. EVERY component has to synergize and work together CONSISTENTLY for a minimum of 4-6 weeks and even up to 12 weeks for drastic change! These components are your food selection, your food timing, your portion distortion, your level of exercise, your quality of sleep and your positive attitude. If you’re missing any of these, it’s like having the key in the lock, but it won’t turn over!

Take a look at these 4 helpful hints, think about them and then dust off and get back on your horse, because YOU CAN DO IT! I’ll support you every step of the way – I’m only an email, tweet or message away!

DIET HICCUP #1

“I get very busy, so I tend to eat out alot”

Oh my, this one has everything to do with the amount of calories that you’re packing in due to food prep (great chefs love butter and oil) and certainly due to portions that could feed two people in one. This is just a nightmare and a certain diet crasher. But I do understand how business functions and meetings are seemingly always centered around food. So try these fixes: Make a reservation. Alcohol revs up your appetite, so sitting and waiting at the bar with drinks until your table is ready is a sure fire way to add pounds. Keep to one drink and sip WITH your meal. Order grilled food over fried and ask to have your veggies steamed over sautéed. And if you have to have something decadent – take half home or simply leave it on your plate.

DIET HICCUP #2

“My willpower sinks on the weekends”

This is a biggie. Many of us are All-Stars during the week. We’re extra careful, we’ve planned and packed our healthy meals, we’ve fit in exercise and we’ve really been GOOD. Then the weekend comes and the structured schedule all goes to the pits. Then you’re bad one day and decide to write off the whole weekend. There goes the 2 lbs your weekly efforts might have lost, to only find their way back on your body. The fix: I highly suggest scheduling some form of fitness on a weekend day each week. Sign up for that spin class, go for a family bike ride, take a long hike..something. And create a meal plan that doesn’t have you feeling so deprived all week. Factor about 150 calories a day on smarter slurgeworthy options (like a glass of wine, a 3/4 cup of ice cream or 2 oz of cheese) so you consciously or subconsciously don’t feel tempted to scarf them all down on Friday!

DIET HICCUP 3#

“I’m ALWAYS starving!”

What are the first three letters in the word “diet?” – yup, it can feel that way in the beginning! But whatever you do, please DO NOT lessen your daily caloric intake too drastically. Here’s a little rule of thumb, it’s not gospel, but it’ll get you thinking. If you add a zero to your present weight, that’s around the amount of calories it takes to keep you alive. Meaning, to keep your organs working in a healthy manner, your brain functioning, your heart strong. When you want to lose weight I don’t recommend ever going under 1400-1600 calories a day. Your body just can’t stay fueled and full on any less and you’ll surely quit. And if you don’t, it’s going to ALL come back on with a vengeance! You’ll be worse off and stuck in the yo-yo phase for life! The Fix: Keep your calorie intake reasonable and sensible, eat them within 3 meals and two snacks daily – never miss a meal. This will ensure that your blood sugar levels remain even throughout the day which will only guarantee a healthy, efficient metabolism. Portion your food accordingly and don’t skimp on lean protein. Protein sends much stronger “I’m full” signals to the brain than carbs or fat!

DIET HICCUP #4

“The number on my scale is stuck”

Plateaus are very very common, especially after a more immediate weight loss. When you’re lighter, your body needs fewer calories, so what used to make you shrink is now what is needed for maintenance. The Fix: Cut out about 200 calories more per day. That’s not drastic, but once added up over a week or two, it amounts to something. If you don’t notice a difference in approximately 2 weeks your portions are most likely off and your water intake is also most likely insufficient. And last but not least, switch up your workout. Do the same, stay the same. It’s that simple. Switching routines will build more fat-burning muscle. Be sure to move your body at a moderate pace as many days of the week as possible. Stop and go dog walking is gravy. Keep your heart rate up for a minimum of 20-30 minutes a day. And drink half of your body weight IN OUNCES a day in water!

I hope that I have helped!

Exercise patience, faith & belief in yourself.

I’m already proud of you.

8 Super Food Swaps

Just a few days ago, I wrote about a post called “Mix it Up to Melt it Off” which explained how normal it is to hit a speed bump with your personal fitness and how necessary it is to be cognisant of your results (or lack thereof) because when you do the same, you get the same right?

So as I sit with my weekly grocery list, I thought this is a perfect time to help you rid of the almighty “usual” within your diet too and to rekindle your love of nutritious, healthy food with these super-food swap ideas!

Here are 8 delicious foods and their substitutions to offer even greater health benefits and a welcomed change to your fridge and pantry.

Enjoy!

#1 Low Fat Peanut Butter – Almond Butter

The sweeter taste of almond butter actually offers more calcium, magnesium and phosperous than peanut butter and these minerals are integral for bone strength! Almonds also have more of the antioxidant Vitamin E than peanuts and are spared the unhealthy, anti-heart protecting hydrogenated oils and sugars that are added to most processed peanut butters!  And even though almonds are high in fat, it is primarily healthy monounsaturated fat which has numerous studies backing it’s cholesterol lowering benefits!

Once opened, it’s imperative you keep this nut butter in the fridge!

#2  Brown Rice – Quinoa

Quinoa (known as the Mother Grain in its native South America) is a whole grain that packs a HUGE protein punch! (8gms per cooked cup/250ml) and like brown rice, it comes with a whole lot of B vitamins, fiber, copper, manganese and magnesium. Quinoa is completely gluten free too and a great choice for cardiovascular health! It’s so light and versatile. Try tossing it with lime juice and extra virgin olive oil, chopped roasted veg and fresh herbs. What a side dish and/or what a lunch!

#3 Spinach – Kale

When it comes to Vitamin A, C and K, it is no contest! Kale beats spinach ounce for ounce. The leaves of kale are jammed packed of really potent antioxidants that are specific to eye health. Kale is generally too bitter for most to be used in salads. We love it lightly sauteed in extra virgin olive oil with garlic, onion and a splash of lemon juice. Or you can bake them and make kale chips. Versatility and easy prep for a bigger benefit! Go for it!

#4 Green Tea – White Tea

White tea is the least oxidized tea, meaning that there is less of its goodness (antioxidant power) that gets broken down. It has a milder taste than green tea and a little less caffeine. So even though green tea has tremendous health benefit – no questions about it – for the caffeine weary, white tea can be a great substitution! Steep well and enjoy!

#5 Beef – Bison

Bison or Buffalo meat contains much less saturated fat than most cuts of beef, even though they are very similar as a source of protein, selenium and iron. Because buffalo is a leaner cut of meat, it can easily overcook, so one of my fave things to do is add cooked quinoa to the meat and cook as a burger. The quinoa helps contain the moisture for a perfect patty and I serve it face up on a whole wheat burger bun and garnish. You can find buffalo at most farmer’s markets and some butcher shops! And ps: it’s not terribly “gamey” so it’s worth a try for those new to game meats.

#6 Dark Chocolate – Cocoa Nibs

Now i’m not saying that dark chocolate isn’t a good choice, it’s a great choice. Remember, this post is about offering nutritious alternatives for our healthy faves. And cocoa nibs (best to find them in a bulk food store) are on par with dark chocolate, but lack the added sugar which is a bonus. They have lots of fiber, antioxidants and magnesium – good for heart, muscle and nerve health. Eaten sparingly, these can aid any sweet tooth!

#7 Legumes – Edamame

Edamame (soybeans) have higher levels of protein, Vitamin K, folate and manganese than most legumes like kidney beans, chick peas and black beans. They are found in the frozen section and once heated are really tastey with a pinch of sea salt, lemon juice and even some cayenne pepper. I like to add edamame to my quinoa salads too. (There’s that Mother Grain coming up again..nudge nudge)

#8 Low fat Yogurt – Kefir

Last but not least. Low fat yogurt is a wonderfully healthy snack but kefir is a nice substitute for those who are lactose intolerant. Kefir’s strains of probiotic bacteria are not found in every yogurt brand so this can be an added benefit as well. Kefir is made by fermenting milk with bacteria and it can come in a variety of consistencies. Jammed packed with calcium, B12, phospherous and protein it can be considered quite nutritious. Compare brands though, because some can be high in sugar.

And there you have it. Hopefully I have been able to suggest some interesting and different variations to your nutritious staples so that you can experiment with more healthy eating habits!

Please let me know what you think. I always love to hear from you!

Happy Shopping!

Mix it up to Melt it off!

In this post, it is my hope to inspire you with a new thought or two, or perhaps even offer a whole new perspective around how you train and how to understand what your body, mind and spirit are sometimes trying to tell you! As you read along, I will wager that more than a few of you will nod your head with affirmation.

Wouldn’t you agree that as busy people, we have a tendency to commit to our fitness the same way we commit to the same dinner meals over and over? Like our routes to work, our weekend plans, our nightly TV line up, dog walking routines etc etc. As automatons, we structure ourselves into schedules that fit our life and keep us happy and accomplished. And you’re not alone! I’m outlining my own life too! And it has become so vividly apparent to me lately that I have done the same thing with my personal fitness, by boxing myself into doing only what I know and have mastered in my life.

For example, when I first showed my young, aspiring face in a local YMCA just after my 18th birthday I knew I was where I belonged. Sweaty, happy people chatting, laughing, smiling (and occasionally grunting), all in efforts to get fit. The vibe was so awesome and positive that any intimidation that I did feel, passed in nano seconds! So, I threw myself on a stairmaster with my 12lb yellow walkman attached to my hip, lifted some weights and what do you know, a future trainer was born! :)

Tack on 14-15 years later and I began competing in the fitness model category throughout Southern Ontario and loved every minute of it. I was running my little mobile health and fitness biz in the city and in the gym training like a Navy Seal consistently for 2+hrs/day x 5-6 days a week! No joke. The gym was my second home, my second family and at times, my affair! I felt great, I placed well in my competitions and I met my husband. Not too shabby huh?

BUT….(note the record skip)

Now 20 years after my first “Y” membership, I know more than ever the value and necessity of health and fitness. So much so, I obviously made a living at it. And even though I can happily, expertly and confidently train and educate others, I personally struggled in the gym. Where did my OWN passion go? Why do I feel like the little engine that could in a place that once fuelled every ounce of who I was and what I do? It’s like my University roommate who ran almost every marathon along the eastern seaboard to the point where she wasn’t the least bit interested in trotting to the mailbox!

We tend to perfect what we’re good at it and when the challenges disappear, so does our heart for it and therefore, so do our results! And this is absolutely the same in fitness! My dear readers, please do NOT misunderstand. I am in no way implying that you have to be at the level of competition to feel this way, that was just my personal experience. That “hamster on a wheel..ahem..treadmill” sensation happens to us ALL – any age, level, gender. My goal with this post is to encourage you to recognize it. Especially if you are taking care of your own fitness. If you have a trainer, it is his/her JOB to make sure that you remain challenged and that your body continues to build strength and that your level of education keeps growing. If they aren’t doing that now, time to shop around.

But, my motto is simple and I use it often: DO THE SAME, STAY THE SAME!

Whether you jog, run, weight train, spin, dance, yoga, pilates, powerlift, participate in aerobic-like classes, walk or use fitness DVD’s…your body WILL adapt to those particular demands and your muscular and nervous systems will eventually be able to do them in your sleep!

If you are happy with your selected fitness activities, all you have to do is shake it up a bit. Lift more weight, do more reps, switch up the body parts that you train together, try a new discipline of yoga, run a new route, switch cardio machines, (don’t keep jumping on the same one), buy a more difficult DVD, try new classes, walk uphill for a while. You get my point right?

The “a-ha” moment for this post stems from a new personal fitness journey that I am on now at weeks shy of 39. I had a choice. I either hang around the gym and press repeat and accept that the excitement is gone OR I take a moment, think hard and go confidently in a NEW direction and accept that same intimidation I felt at 18. For me, that meant walking into a Taekwando dojo close to home, putting on a white belt (which my husband giggled is only there to hold my pants up!) and knowing that I’ll earn a black one in time. I’ve wanted to take up a martial art for a very long time and always talked myself out of it.

Same with Yoga..I did a few classes here and there in the past and found it “ok” – nothing overly special. And then I thought, hey, what if there is another discipline that I might like better. I’ve now taken up (and thoroughly enjoy) Ashtanga. And guess what happened over the past month of 2 days a week of Taekwando and 2 days a week of Ashtanga and some cardio training in between? Stubborn weight is falling off, my mind and body are happily beaten to a pulp with new challenge and my spirit is renewed within myself, as I am more aware now than over the past long while, that I CAN do it, I’m worth it and I feel that same sense of empowerment that I once did!

Think. Is your present fitness regime on auto pilot? Are you frustrated from a lack of results? Do you hit the snooze button too often? Are you rationalizing why that silly errand is more important that your workout? Any of these thoughts are Mother Nature’s way of telling you that you are under challenged.

SCARE, DARE, DO and THRIVE!

Trust me!

xo

Some Healthy Choices That Can Pop Your Pant Buttons!

I know, I know…my last post (How to Cure The Holiday Hangover) was all about starting small but getting ready for big change, by clearing out all of the junk and making room for all of the MUCH better food and habit choices that you need to do in order to get back on your “living the healthy life” saddle. But what if I told you that some of the more popular healthy food choices that most of us assume are wise, can actually blow your goal if you’re not careful?

Seeing as it’s my personal career mission to help you become the happiest, healthiest, disease and pain free individual that you want and deserve to be, I wanted to take a moment to guide you against some common choices that can be more like wolves in sheep’s clothing!

Here are 5 traps to sidestep and what to consider instead:

1) SUSHI!

Raw fish with a iddy bitty bit of rice is fattening? No. Weighing in at about 200 calories for a roll made with steamed rice, lean seafood and veggies is very waistline friendly. Its the oversized specialty rolls that come with fried fish, mayo based sauces and even cheese that add up! One shrimp tempura roll packs about 540 calories – the calorie equivalent of a quarter pounder from you know where!

Make it healthier by sticking with something simple like a tuna or california roll (or shashimi – the raw fish that isnt wrapped in any seaweed or rice) and pair it with a cup of miso soup, a small wakame (seaweed salad) and half a cup of edamame. This should only take you to about 400 calories!

2) ENERGY BARS!

The commercials are running rampant these days with the convenience of energy and snack bars that can be tossed in your purse, briefcase, desk drawer, glove compartment, knapsack, suit pocket, you name it. Some DO offer these conveniences and solid nutrition, but the majority don’t. At a minimum they are over(if not WAY OVER) 200 calories each and the composition of those calories is generally more carbohydrate and sugar dominant, even though they are “low fat”

Make it healthier by getting  in the habit of only eating one a day. Or better yet, become accustomed to packing lighter snacks such as low fat yogurt and berries (about 120 calories) and/or 1 cup of grapes and a small Babybel or string cheese (about 130 calories). Remember an older post that offered 16 100 calorie snack options! Snack smart.

www.fitandonthemove.wordpress.com/2011/06/02/16-one-hundred-calorie-snack-ideas/

3) SALADS!

Salads are the perfect way to be sure that you are getting close to your 5-6 daily servings of vegetables and disease fighting vitamins and minerals but not all are calorie conscious. The best advice is to not over complicate this choice by layering it with nuts, seeds, dried fruits, creamy dressings, croutons, bacon bits, tortilla chips, shredded cheeses and sour cream (believe me I could probably go on) because you are drowning all of the goodness with added fat and calories.

Make it healthier by tossing plenty of your fave veg and adding a lean protien such as grilled fish or chicken, or tuna or boiled egg. Then experiment with vinegars and oils. I preach this to my clients all of the time. Macademia oil, avocado oil, grapeseed oil and extra virgin olive oil are terrific heart, brain and joint healthy, monounsaturated fats that blend beautifully with white wine vinegar, apple cidar or white balsamic vinegar. Give it a try and let me know what you think!

4) LOWFAT TREATS!

The most important point here is to be weary of the low fat marketing generation that we are in. It’s typical (and psychosomatic) that when we see a product being colorfully labelled as low fat with pictures of healthy people on the front, we do have a tendency to eat more. I read a study once that noted upto 50 calories more than we intended because we have a subconcious notion that it is good for us.

Make it healther: I come from the mindset that if you want a treat, have a real, homemade baked oatmeal cookie and savor every bite. Of course, buy or take only ONE..so no extras are calling your name!

5) NUTS AND SEEDS!

Last, but certainly not least, nuts and seeds. Do they offer you amazing nutrition alongside a dose of wonderful protein and healthy fat? Absolutely, but in moderation only. 25 peanuts alone has about 12g of fat. And when you think that a healthy diet should only consist of about 25-30g of healthy fat daily, so you can blow your cover easily with one mega handful!

Make it healthier: Think of 1/4 cup as one serving. Personally, I split that up in a day. I sprinkle some on my morning oatmeal and have the rest with my snack later on. The worst thing you can do is leave a bag of trail mix at your desk and grab handfuls throughout the day..just when you think you are on the right track right? WRONG.

It is my wish to help and health and wellness are my passion. I hope to be a catalyst in your efforts towards positive, effective change. I am confident that you are doing your best.

Keep your eyes on the prize. You are more than worth the goals that you have set out to accomplish!

You can do it.

xo

 

 

How To Make Tuna Extra Tastey!

Well, it’s a New Year and we’re all back to the regular grind! Most of us have vowed to make healthier choices and form new and positive habits! For some, part of our personal promise is to plan more of our meals and pack food for on the go! Not only does that save us money, it also helps our waistlines by keeping us out of the local drive thrus!

So, I thought I would offer you one of my favorite spins on the boring (but oh-so heart healthy, high protein and low fat :)) tuna fish sandwich!! I have also included a couple of preparation tips for you that make it even more low fat!

I hope you enjoy!

INGREDIENTS!

1) 2 6oz cans of albacore tuna packed in water TIP: Rinse and drain the tuna twice to rid of all sodium

2) 1/4cup minced oil-packed sun-dried tomatoes TIP: Drain these well and “pat” out all of the oil with a paper napkin

3) 2 tbsps of FAT-FREE mayonnaise TIP: for even less fat use either a spicey or regular Dijon mustard

4) 2 tbsps of freshly chopped parsley

5) 1 tbsp of sweet pickle relish

6) 1 tbsp minced red onion

7) Just a dash of sea salt and pepper to taste

8) Whole grain bread

9) 4 leafs of lettuce ( I like red lettuce)

10) 1/2 medium cucumber, peeled and very thinly sliced

DIRECTIONS:

Combine all of the ingredients (except for the lettuce and the cucumber) together. Spread over 2 pieces of bread, add the lettuce and the cucumber and you have a tuna sandwich extraordinaire!

I have served this to guests for a casual brunch before, but face up on a ciabatta bun and broiled with light mozzarella cheese on top! Just a thought!

Hope this lights up your lunchbox!

Yours in health and inspiration…

5 Tips To Cure Your Holiday Hangover

First and foremost, I sincerely hope that you have each enjoyed a wonderful, fun & memorable Holiday season. I know I sure did! Myself and Mr. Fitandonthemove carved out a lot of time for family and friends and enjoyed tons of fun in the sun on a Caribbean cruise as well!

And because our cruise fell smack dab in the middle of the Holidays, I knew a floating bar and buffet or two or four, was going to be a teeny weeny bit arduous to stay on track, even for us. And with that in mind, perhaps some of you may recall, just a couple of weeks ago, my suggestion that it’s really ok to let loose a bit. (although, for all of your hardcore dedicators who made every wise choice possible during this ultra busy, high fat and high sugared season, I applaud you! I know that wasn’t easy!)

My suggestion to allow yourself to be a little more carefree wasn’t selfish in nature, I already knew that I was going to indulge more than normal, I only wanted to offer the notion that letting go of your tight diet reigns for a week or so doesn’t mean that every effort that you have made all year towards a healthier lifestyle now becomes moot. You’re human. I am human. And enjoying some of the “bad stuff” isn’t anything to feel awful about. This is why I am dedicating my first “back to work” post to helping you feel better and more like yourself with these 5 tips that will surely cure your of your Holiday Hangover.

5 Tips to get you back on track:

1) Start your day with a small cup of hot water and real lemon. This magnificent detoxifier will cleanse your body and also fortify your immune system and is best to take upon waking. Yes, I am a coffee drinker too. I simply make sure that I have some lemon quarters already cut in a tupperware bin in the fridge and as soon as I open my eyes, I turn on the kettle AND brew the coffee. I sip my hot lemon water (250ml is fine) as I prepare for my morning dog walk and daily meditation. My coffee comes with my breakfast about 30-40 minutes later. So, whatever your pre-breakfast routine is, try and slip it in there. You’ll see. The benefits are remarkable.

2) Aim to drink 1.5-2L of water a day. Sound like too much? Then break it down to 250ml of water with snacks and 500ml of water with each meal, but make sure you fit it in. All of the booze, sugar, fat, salt and potentially any air travel has left you quite dehydrated, I guarantee. This amount of fluid will also cure any bloat and water retention.

3) Clean out your fridge. Get rid of all creams, egg nog & high fat milk. I know what you made available for your guests, but it’s time to switch to low fat dairy. Old and rich cheeses, dressings, dips and spreads included. All of the saturated fat must go. You can thank me later.

4) Put a temporary lock on the liquor cabinet! I don’t advocate that drinking alcohol is bad, but there are better choices to be aware of as most of our favorite spirits pack a tremendous caloric punch! The good thing about alcohol is that it keeps rather well doesn’t it? Time to shelve the Holiday liqueurs, the champagne, the heavy beer and ice wine. They can wait. Switch to dry wines and lite beer for awhile if at all necessary!

5)  Pack your  gym bag and leave it by your front door! Last, but surely not least, it’s time to dust the cobwebs off of your sneakers and ease back into your weekly workout regimes. Typically, December is the month when I buy a new gym bag and training log! Nothing says “fresh start” like something new. Maybe a gym bag or yoga mat, or a new outfit or even downloading a brand new playlists for your ipod. Whatever you fancy, go for it. You deserve it. Mark your new fitness year with something that makes you smile and get excited!

I wish you a grand start on the road to yourself again! Apres Holidays is so anti-climactic isn’t it? So try these 5 tips to help whip your mind and body back into shape!

You can do it!

I believe in you.

9 Foods That Boost Mood & Keep You Slim

Well, I won’t bore you with the details of my bad day yesterday, but we certainly all have them right? In the midst of my fury, admittedly I did over indulge in almost every food group that makes us feel  better when we’re down..yes, even trainers and health professionals are human. But that also means that I know better. The silver lining around my crappy cloud yesterday reminded me of these truths and I thought today is an extremely appropriate time to share them with you! There are 9 food options that can really help perk you up without packing on the pounds!

Being in a funk certainly doesn’t make you think of whipping up a bowl of lentil soup and sharing it with a glass of low fat milk does it? But what if I told you that compounds in these foods can help ward off depression, fight fatigue and lower anxiety by increasing the “feel gooders” in our brain like serotonin and dopamine?

Traditional comfort foods ( please pardon my swan dive into a  leftover Halloween candy bin, Chinese take out & a slice of my friend’s amazing banana bread with a mega cuppa Joe yesterday) such as sugar, saturated fats, alcohol and caffiene ALL AMPLIFY EDGINESS! Not to mention blow the button off of your pants!

You and I both should consider the following during a day of the blues:

1) POPCORN

The mood booster here is Tryptophan. Yes, the same amino acid that we think of at “tired turkey” Thanksgiving. But when tryptophan is consumed with carbohydrate as opposed to protein, its more effective in aiding the body’s protection of  tranquil serotonin. Try 3 cups of air popped popcorn for 100 calories of happiness.

2) WALNUTS

The mood booster here is Alpha Linolenic Acid.  EPA and DHA are 2 omega-3 fatty acids found in fish oils that have been highly regarded as depression fighters and they are. However, I have also read studies that show how ALA is an even bigger star in fighting depression. Also an omega-3 fatty acid but of the vegetative kind. Found in walnuts, soybeans and flaxseeds. Grab a small handul for happiness.

3) LOW FAT COTTAGE CHEESE

The mood booster here is Tyrosine. Low fat sources of protein such as egg whites and cottage cheese are power packed with this amino acid which helps produce norepinephrine and dopamine. Two chemicals that induce motivation. Enjoy half of a cup for 90 calories and approximately 14g of protein!

4) SUNFLOWER SEEDS

The mood booster is Selenium. A deficiency in this mineral has been linked to lower moods and these seeds offer the lowest calorie option for this mineral. Enjoy a 1/4 cup at about 70 calories.

5) LENTILS

The mood booster is Folate. Being low on this B vitamin is linked with lower levels of the brain neurotransmitters serotonin and dopamine that I keep talking about. Have a cup of lentils or lentil soup for about 230 calories and a whack of healthy fiber.

6) AVOCADO

The mood booster here is Oleic Acid. A monounsaturated omega-9 fatty acid increases the feel good chemical serotonin in the brain and increases our mood. Eat sparingly though for calorie counting because even GOOD fats are still FAT. 2 tbsp is suffice.

7) CITRUS FRUIT

The mood booster here is Vitamin C.  Studies have shown less mood disturbance with at least 1000mg of Vitamin C a day. An easy way if you’re out of time? Lemon juice in your water bottle!

8) LOW FAT MILK

The mood boosters are Vitamin D, Calcium and Whey Protein. Vitamin D and Calcium deficiencies have not only been linked to depression but also to SAD (Seasonal Affective Disorder)  and PMS. Taking adeqaute amount of these nutrients daily will help keep you calm under high stress circumstances. And lactalbumin found in whey protein can help increase our cognative abilities under stress by increasing our tryptophan and serotonin levels in our brains.

9) BANANAS

The mood booster here is Magnesium. Portable, low fat and sweet.  The magnesium and even the potassium are mood boosting, alerting and mood stabilizing!

Combine any of these foods with one another and you can add an even greater perky punch to a dull mood.

If you try it and let me know what you think!

Until next time..chin up and smile! Its a new day!

 

Tuscan Fusilli, Naked & Proud!

Is everyone ready for another foodie blog? The Hamilton House rated this recipe with an overwhelming two thumbs up and a hearty belly rub!

Pasta is generally a staple that most people shy from when they want to lose weight because it’s very carb dense, water retentive and typically high and calories. This is all true. But a naked (totally sauce-less) pasta filled with low fat, fiber filled and high protein nutrition is worth it’s weight in gold.

And once you get rid of any “portion distortion” by measuring no more than 2-2 1/2 cups worth for a meal, (because you’re going to serve a wonderful tossed salad alongside this winner – hint hint) enjoying a healthy pasta dish now and then is absolutely nutritious!

This is probably the first recipe that I didn’t follow to a tea because my “not so small” husband requested enough for his lunch the following day, so I essentially doubled the recipe to tie us over for a while. I’ll comment below on the list of ingredients and what I did to make small changes and hopefully they’ll help you out.

This is a clean eating meal. No shame here whatsoever. I hope that you enjoy it. And by the way, this was ripped out of  “Hello” magazine a long time ago..believe it or not, that magazine has some worthy recipes so don’t forget to take a peek at them! It has more to offer than Hollywood and UK gossip :)

TUSCAN FUSILLI WITH GROUND TURKEY, LENTILS AND KALE

What you need:

3 cups of dried whole wheat or rice pasta – fusilli of course

1/2 cup of green lentils

1 large onion

3 garlic cloves thinly sliced

3 tbsps of extra virgin olive oil

2 tbsps of freshly chopped rosemary

4 cups of chopped kale

6oz of ground turkey or chicken (lightly seasoned as you like)

1/2 tsp of nutmeg

Begin by seasoning your meat ( I used sea salt, garlic, pepper and a little Worcestershire sauce) and begin to cook. As the meat browned, I sprinkled in the nutmeg and set aside.

I used a can of green lentils as opposed to soaking, rinsing and cooking from scratch, but either way is fine. Because it was canned, I rinsed the lentils 3 times with water to get the 500mg of sodium out of them! Set aside.

Dice your onions and garlic and begin sauteeing in a separate DEEP pan. Sautee until the onion reduces abit and looks golden brown.

Chop TONS of Kale. If you’re unfamiliar with working with this fabulous green, please note that it reduces in an instant! It may look like you’ve piled too much in the pan, you’ll turn your back for a second and it’s cooked down to almost evaporation! LOL so I used THE WHOLE ENCHILADA and it still wasn’t enough (for us anyway) so be generous with this ingredient

The kale, onions and garlic should be sauteeing

Get your water boiling for the pasta

Add the cooked meat and pasta to the deep pan that already has your prepared kale, onions and garlic and mix. Then add the lentils. I don’t like to over cook legumes, they get too soft and mushy.

Add the rosemary and I like to let all of the ingredients “set” together for a few minutes on low heat, just so all of the flavors can come together nicely.

I served this pasta alongside a mixed salad with shaved real parmesan cheese on top. Absolutely delicious.

I hope you like it.

Tried any of the other recipes from “Shawna’s Kitchen?” If so, I’d love to hear about it!

Until next time…

 

5 Tips For a Sniffle-Free Winter

There is nothing that we can do about Old Man Winter who is planning his grand entrance over the next few weeks! Some of us welcome the bitter cold, fierce winds, frozen cheeks, knocking knees, Michelon Man fashion that is on it’s way..ahem..can you tell which side of the season I am on? LOL

But in favor of the ones who love the bright sun that glistens the snow, the crunch of the ground when you’re outside walking, cozy nights by the fire, amazing winter sports and fun snowball fights. I agree with you too. But I think we can ALL share the consensus that a runny nose, sniffles, sinus pressure, congestion and sneezing (to name a few) are the most dreadful thoughts of the Winter season.

So, as a Homeopath and health expert, I’d like to share my top 5 tips that are sure to supercharge your vitality and keep your immunity strong and working at its best. I have always done my best to follow these little tidbits of health each year and I have noticed favorable results every time.

1) Pop a Probiotic

Not only do these little “gut soldiers” keep the trenches of your digestive tract in tact, they also influence your body’s T cells (the white blood cells that power your immune system) quite positively. With more T cells, we are less vunerable to infections and viruses. Consuming amazing foods like miso, tempeh and yogurt are fantastic ideas, but I also like to recommend taking a 90mg supplement every morning during cold season. Cost compare a well rounded probiotic at your local nutrition house. Hint: Look in the fridge

2) Gimme a ‘D’ for ‘Defence’

Vitamin D is such a super nutrient and certainly getting quite a bit of airtime lately. It’s the latest buzz, but there is truth to this amazing vitamin. It’s passe to think that Vitamin D is just for bone, joint and teeth health. It has wonderful credentials for fighting inflammation and infections ( by producing a special protein called cathelicidin) as well as boosting mood. And if Vitamin D users DO get sick, there is research that talks about how they at least recover faster. I personally believe that it’s almost impossible to get enough D from food, no matter how long you nosh on salmon and dairy every day. So I do recommend 1,000 IU a day especially in the Winter months when the sun’s rays aren’t nearly as strong.

3) Put your Spa on Speed Dial

At times, I have actually written ”please consider regular massages” on a prescription pad for the really down and out. LOL Regular 20-30 minute massages decrease the body’s level of cortisol, a stress hormone (a really ugly one) that can take a toll on our immune systems…bigtime. What a relaxing, wonderful way to increase your immune response. If money is tight or free time is hard to come by, ask me about easy ways to use a tennis ball or a foam roller at home to stimulate your nervous system.

4) Keep your caloric intake under control

Back to those T cells and their Maverick-like abilities to help fight infection, its been said that a little extra weight can prompt the body to release a certain immune suppressing compound. An easy way to help slash a few extra calories each day is to swap your lattes for green tea ( a fabulous brew that is FILLED with amazing antioxidants that fight infections) and throw in a 10 minute walk every day. Walk Rover, go around the block, park far away from the doors when you shop or go to work. Just a teeny weeny bit more of an effort to shave off some of the ‘spare.’

5) Get Social

Preferrably away from your computer or hand held device..(nudge nudge). Friends DO come with benefits. Its been proven that lonely people are more stressed. And isn’t it easier to stay indoors during the cold months? Stress leads to a whole host of negative hormones in the body that work against its optimal function. So grab a date, a spouse, a pal or a colleague and plan for a really fun night out a few times a month!

And I bet you thought I was going to give you a list of supplements to take? There’s more to our total health than that. I wanted to include some “life” options for you too.

Hope this helps and just remember, 20 seconds is ideal when it comes to how long you scrub your hands. If you really want to punt the flu and cold germs away from your healthy self…20 seconds is what it takes :)

Are you interested in my top homeopathic choices for the cold and flu season? Safe, effective, natural and no side effects.. can you beat that?

Drop me a line!

Til next time,