Archive for April, 2010

Challenge #16– April 26, 2010

Sunday, April 25th, 2010

Week Sixteen: April 26, 2010

Challenge:  This Grain, That Grain

We are constantly encouraged to include more whole grains and complex carbohydrates in our diets, and steer clear of the refined white processed flours that stock so many of our grocery store shelves.  The grain that is used to make the most nutritious bread naturally grows as a “whole grain kernel”.  This kernel includes three parts: the bran, which is the outermost layer of the kernel and contains most of the fibre, the germ, which is where the kernel sprouts from and includes a source of oil and Vitamin E, and the endosperm, which is primarily starch, but also contains a protein source, vitamins and minerals.  Many times product manufacturers will list “enriched whole wheat”, or “whole wheat flour” which doesn’t necessarily always include all three parts of the grain.  Therefore, when choosing breads, look at the ingredient list, and look for words including “whole grain flour” or “whole wheat including the bran and germ”.  You can also look at the nutrition facts panel, and choose breads that contain at least 2-3 g of fibre per slice.  Fibre helps to maintain the functioning of most of our body’s organs, helps us to feel fuller longer, and improves our overall digestive health, including the regulation of our bowels.  We, as adults, should aim to incorporate 25-30 g of fibre daily!!

This week I want you to consciously think about all of the whole grain products you eat daily.  Eating Well with Canada’s Food Guide recommends that adults between the ages of 19 and 50, consume 6-8 grain products a day.  NOW, one whole bagel does NOT equal ONE serving of a grain.  In actuality, one bagel (of a NORMAL size) makes up 2 grain servings. 

Additionally, wherever you can, make the switch to whole wheat or whole grain products.  If you buy white bread regularly, I challenge you to pick up a whole wheat loaf to try this week.  If you mainly have white rice, white pasta, or baked potatoes often, choose brown or basmati rice, whole wheat or whole grain pasta, and Yukon Gold, New or Sweet potatoes instead.  The high sugar and fat content of highly processed grain products give us a quick peak of energy once we ingest them, and are then quickly digested and move into our body’s stores, making us feel hungry quicker (lack of fibre that is also in the products).

Write down each day the number of whole grains you eat, keeping the following in mind:

  • 1 slice of bread (35 g in weight) = 1 serving
  • ½ bagel (45 g in weight) = 1 serving
  • ½ C cooked rice, quinoa or bulgur = 1 serving
  • ¾ C hot cereal (oatmeal) = 1 serving
  • ⅓ C (about 30 g) cold cereal = 1 serving
  • ½ C cooked pasta or couscous = 1 serving
  • ½ pita or ½ tortilla (35 g) = 1 serving
  • ½ English muffin (35 g) = 1 serving
  • 1 small pancake (35 g) = 1 serving
  • 2 medium rice cakes = 1 serving
  • 30 g crackers = 1 serving

Take a look at the Nutrition Facts panel to identify HOW MUCH of one product the facts correspond to (size and weight)!

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

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Challenge #15– April 12, 2010

Sunday, April 11th, 2010

Week Fifteen: April 12, 2010

Challenge: Train Like the Pros!

How does an athlete become a pro? Have you ever completed a workout and thought to yourself, “Wow! I can’t believe what I just accomplished!”  Each day is different, and the energy we have to complete a workout one day may not compare to the energy we have on the next, or one thereafter.  I think, however, that I can speak for many people, when I acknowledge that empowering feeling we get at the end of a workout, when we may even ask ourselves, “Who was that?” and “Where was that energy and drive hiding? 

The athletes who entertain us on the ice rink, football or soccer field, baseball diamond, running tracks or even in swimming pools are put through vigorous workout routines to ensure their skills, abilities and fitness are at par or above those of their competitors.  But who’s to say that we can’t focus on bringing out the athlete in us each time we hit the treadmill, fitness class or simply a few outdoor props!

Maybe this is the week you grab a buddy and bring them along to your workout routine, and push each other harder to work above and beyond your fitness abilities, encouraging each other along the way!

How do we do this? Short quick drills, quicker transition times between strength training or cardio reps and most importantly, focusing on giving your all during each drill.  If you’re looking to start somewhere, use the weather we’ve been having as your driving force to get you out and about on the streets with a good pair of runners.  Start off with a brisk walk, and when you can visualize the next street corner, push yourself to jog there.  Back down to a power walk for 1 minute, and then carry on with another 2-minute jog.  Work this interval until you make your way around a block or 2, and aim to make it the same distance holding a steady jog!

Here’s a quick 5-minute continuous circuit you could even add into your next workout routine!

  • 30 second wide feet shuffle
  • 20 push-ups (30 seconds)
  • 20 crunches (30 seconds)
  • 30 seconds shuffle moving feet out and in
  • 30 seconds jumping jacks
  • 20 squats (30 seconds)
  • 20 lunges (30 seconds)
  • 20 crunches (30 seconds)
  • 30 seconds skipping
  • 30 seconds shuffle moving from side to side

Choose a day or 2 right now of the next week that you will commit to incorporating one or two of the ideas mentioned above!  Most importantly, do it for YOU! Give that physical activity time for YOU during the day, not only for health and fitness, but mental clarity at work and home too!

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New Year, New You Challenge #14– April 5, 2010

Monday, April 5th, 2010

Week Fourteen: April 5, 2010

Challenge: Cleanse Your Body!

There are certain times of the year where we may find ourselves indulging in certain food and drink products a little bit more!  Refined sugars, a few more alcoholic beverages than normal, or more caffeinated beverages and food products to kick that fatigue that may be settling among us.  It is important to understand that although it is OK to have a few extra chocolate mini eggs, or an extra drink or two while catching up with an old friend or enjoying a family meal, we need to then take the time to allow our body’s systems to balance out to ultimately function at their optimal abilities.  When exposed to certain toxins, not only from the foods we eat, but also from our environments, these toxins may build up in our body’s tissues and in our bloodstream, possibly leading to decreased energy and/or health complications.

Detoxification is defined as a “process of clearing toxins from the body by neutralizing or transforming them into harmless substances”.  There are many types of detoxification diets, and I, by no means, am asking you to restrict your diets from essential nutrients we need to function and be able to perform our daily activities with.  Instead, I would like you to take a look at your diets this week, (or maybe what we indulged in over the long Easter weekend), and make note of the number of times we make food choices including refined processed sugars (carbohydrates), alcohol, caffeine and even nicotine for that matter.  Next step – kick it!  Instead of reaching for a chocolate bar or bag of chips to curb your mid-day hunger strike, choose a fresh fruit, yogurt, whole grain wrap with peanut butter or a small handful of almonds. 

Again, it’s important to stress that I’m not asking you to jump into the latest detox diet that’s out there (as mentioned above, there are a number of dietary restrictions on those detoxes).  Most prolonged detoxification regimes can strip away the lining of essential cells and organs and decrease the amount of crucial enzymes we need in our bodies to help to digest the food we eat, ultimately putting additional stress on our bodies. (For example, it is possible for our bodies to stop producing the enzyme lactase, which digests the milk sugar lactose, if we do not feed our body sources of lactose for a long period of time.)

Finally, you can make small adjustments to your diet to help balance the levels within our body systems and further help eliminate those “substances” we don’t need to function at peak levels.  Here are some tricks to try out this week:

  • Have ½ lemon squeezed into 1 C water (room temperature or boiling) at some point during your day, preferably in the morning when you wake up
  • Include some form of physical activity during your week that gets your heart rate up and allows you to sweat!
  • Stay hydrated by drinking PLENTY of WATER!
  • Add an extra serving of fiber each day from sources such as Bran Buds, Fruit with the skin on, ground flax seed or psyllium fibre
    • Remember, with fibre, we do need water!
  • Give your body good-quality sleep each night – we get the best sleep between 10 PM and 4/5 AM

Make these little adjustments, and you will feel more energized and ready to take on the next day!

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