HEALTHY EATING HEALTHY YOU

Challenge #13– March 29, 2010

March 29th, 2010

Week Thirteen: March 29, 2010

Challenge: Lucky Thirteen!

When it comes to training, circuit training, interval training, or strength training, there are a number of ways we can go about it! The more we switch up a workout routine, the more work our body ends up doing, keeping on top of the different ways we may be working the same muscles. If you have found your workout regime that fits your schedule, just make sure you’re always demanding a little bit more from your body during the half-hour, hour or more you put in. Whether you’ve decided to increase the weight you lift, increase the intensity or incline of your treadmill walk/jog/run, or add an extra 10 sit-ups to your abdominal exercises, always push that little bit more.

This particular week: Lucky Thirteen! It’s also a short week! So a great time to put in a little extra effort or time at the gym, your lunch hour, or morning routine, for the little extra indulgence that usually comes with the Easter Weekend! (and maybe even a day off from the gym!)

If you follow a set strength training routine, think about where you can add an extra 13 pounds or kilograms to the weight you lift during your workout. It doesn’t have to be focused on one muscle group, but rather collectively over the duration of the workout. If you have a set circuit training regime, complete ONE extra set of 13 reps at least once through your workout this week. For example, if you train your upper body as such: chest press x 15 reps; triceps extensions x 15 reps; lateral raise x 15 reps; biceps curls x 15 reps, and complete that circuit 3 times through, complete 13 extra reps of ALL exercises in that particular circuit. If you commit to 30 minutes of cardio every other day (walking outside, treadmill jog, stairmaster, elliptical, climbing the stairs at your office), tack on an extra 13 minutes to your time, and keep that heart rate elevated for a little longer.

Essentially, whatever you may include in your physical activity routine throughout the week, I challenge you to the Lucky Thirteen just to see where you can push yourself to and what more you really are capable of!! You may just enjoy the extra push and keep it in your routine in the weeks to come!

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Challenge #12– March 22, 2010

March 22nd, 2010

Week Twelve: March 22, 2010

Challenge: Fresh, Dried, Spice, Savour!

There have been a number of efforts made by the food industry in the last years to decrease the amount of sodium used in food preparation. But how much is the flavour affected? What then is added to those same food products to ensure satiety and satisfaction by the consumer? Fat, sugar, cholesterol? We all know when these nutrients are consumed in too high amounts, they too take a toll on our bodies in an unhealthy way. So, what becomes the best way to flavour our food, satisfy our palate and keep our body functioning at its optimal level?

Numerous studies have shown the health benefits of certain fresh and dried spices and herbs, packing a whole lot of flavour in just a small amount! Take ginger for instance. More common in Asian and Indian cuisines, using it as a flavour-enhancer for chicken, fish, stir-fries, vegetables or even holiday desserts, will switch up your regular method of preparing such foods as well as provide your body with a source of antioxidants. Add a small amount of fresh (minced) or dried ginger to your favourite salad dressing next time around!

Pairing different fresh and dried spices and herbs follows well with the seasons. In the words of Chef Anna Olson, “what grows together, goes together”. We can use this as a first guide to help us get the most flavour from our favourite pasta dish, sautéed vegetables, grilled salmon, chicken or lean beef and even desserts! For instance, in sticking with the seasons, we know that fresh local fruits and vegetables are more plentiful during different times of the year. In the fall, when the weather turns cool, the bittersweet flavour of rosemary is ideal for hearty stews, meats and salads. We also know that spices such as cinnamon, nutmeg and allspice are ideal for our favourite Thanksgiving dishes and desserts, such as squash, pumpkin, potatoes and apples, which are the produce that are more readily available, fresh, and grown locally during this time of year.

When the winter hits and we crave warm pots of soup, casseroles and comfort foods, you can find fresh herbs such as thyme, bay leaves and coriander to punch up the flavour of these dishes. Cumin, mustard, turmeric and bakers spices are more plentiful at this time, and perfect for cabbage and potato side dishes or your best holiday apple treat!

Asparagus, spinach, peas and roast lamb are wonderful spring produce and dishes, and pair together well with the season’s mint, chives, thyme or coriander. Slice a few radishes in your next mixed green salad and kick up the flavour of your salad dressing with a small amount of paprika. Or choose cardamom as the spice in an oatmeal rhubarb crisp!

Of course we can’t forget about our summer months when a small amount of extra virgin olive oil and fresh basil does the trick for your tomato and cucumber salad! Fresh herbs such as oregano, dill, mint and lavender fill the herb gardens and add the perfect touch to your picnic salads, or grilled eggplant, zucchini and pepper blend. Chili pepper adds a spicy kick to any dish with just a pinch and packs in the antioxidants. Capsaicin gives chilli peppers their nutrient profile, and the hotter the pepper, the more capsaicin (and antioxidants) you’re getting!

Most importantly….non-processed! Foods in their most natural form (the perimeter of the grocery store) should always be on the top of your list and your number one priority for the health of the most important machine….your body!

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Challenge #11– March 15, 2010

March 16th, 2010

Week Eleven: March 15, 2010

Challenge: Switching It Up!

One of the most common questions I receive regarding physical activity and weight loss is the famous “I have reached a plateau in my weight loss and have not seen a change in a while!” When we begin a workout routine, allocate our certain days to fit in physical activity, and stay with it for a period of time, our body adapts to burning that certain amount of energy during the half-hour, hour or longer we invest at the gym. So, what can we do to get over the hump?

First of all, you have to understand that when you implemented your workout routine and committed to sticking to it, you may have seen a lot of weight fall off (eg. working out 4-5 times/week, including high cardio and weights). The initial weight loss would be more water loss, and then as you begin to lose actual fat, while gaining muscle mass, it may take longer. The important thing here is not to get discouraged, because you are still doing a whole lot of good for your body. Although you are losing fat mass and replacing it with muscle mass, muscle is more dense than fat. This is not to say that a pound of muscle weighs more than a pound of fat…..a pound is a pound! But what we are trying to get across is that if you have a certain AMOUNT of body fat, and it is slowly being built into muscle, this will weigh more – but there are so many more health benefits along with it! Most importantly, is the fact that muscle burns more calories than fat, so while you are at rest, or are working out, there will be a higher calorie burn. So, the number on the scale isn’t necessarily the best gauge, compared to how you feel overall, and how your jeans fit.

So, what can we do to help beat the plateau? A couple of things:

Look at your Nutrition:
- Plain and simple: You Are What You Eat! You can’t spend an hour at the gym and think that having a burger and fries afterwards is justified. Our bodies need the right fuel to keep us going through the day, keep our bodies strong, our minds focused, and our hearts ticking strongly!
  - Write down your meals, and snacks for 2 weeks! Be accountable for what you put in your mouth and make more conscious healthy decisions on a more regular basis (that treat every once in a while is OK to have as a reward!)
  - Speak with a nutrition professional or Dietitian to help further explain little adjustments that need to be made, and why one choice is better over another
Switch up your workout routine:
- If you normally work out in the evening, try working out in the morning or adding a 15-minute power walk during your lunch break (enjoy that sun!)
- If you do cardio 3 times a week and weight training 3 times a week, combine one or two of your weight training and cardio workouts, and take 2 rest days [ie. Monday – cardio; Tuesday – cardio +weights; Wednesday – cardio; Thursday – weights; Friday – off; Saturday – cardio + weights; Sunday – off)
- Add in stretching and flexibility training such as a yoga class
Change your cardio:
- If you spend 30 minutes a day on the elliptical or treadmill, at the same speed and intensity/incline, change this up! Challenge yourself to increasing the intensity/incline, or speed (and even spending less time – 20-25 minutes)
- If you frequent classes in a gym- setting, try a different class for a while, or look into attending a bootcamp class
Re-visit your weight training:
- If you are on a certain weight training routine involving free weights (or machines) and circuits, is it still tough for you to get through that last set of reps? If you can make it through 3 sets of 15 reps (on a certain muscle group) without breaking a sweat, or fighting for that last set to be over, then you need to increase the weight selection! Speak to a personal trainer or fitness trainer to show you different ways of building leaner muscle and strength as opposed to “bulking up”

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Challenge #10– March 8, 2010

March 7th, 2010

Week Ten: March 8, 2010

Challenge: Celebrate Food…From Field to Table

As promised, this week I challenge you to think “locally” as you make your grocery and food purchases each day. Each March, Canada celebrates National Nutrition Month®, providing resources, information and education surrounding a specific topic of interest —- this year, we “Celebrate food…from field to table”. Although the winter months and those leading into the spring make it a little more difficult to purchase locally grown food in Canada, I challenge you to choose local whenever available this week. Additionally, I encourage you to choose a plethora of foods in their most natural, whole form, or in other words, non-processed! This is definitely a challenge when we are faced with the numerous pre-packaged food availabilities right at eye level, but remember, the better we fuel out bodies with whole, natural foods, the better our bodies will be able to function at their most optimal level. [Visit “Let’s Take a trip...to the Grocery Store” under the ‘Nutrition’ tab for more information]

Some tid bits of information The Dietitians of Canada (http://www.dietitiansofcanada.ca/) have put together to further spark our interest and knowledge on locally grown food products are shared below. I encourage you to navigate through the Dietitians of Canada web page for more practice-based information on the wonderful world of nutrition!

Eat your beans!! Chickpeas are one of the fastest growing Canadian food products. They fuel our bodies with a good source of fibre and fullness at any meal enjoyed at.
Our smallest province…PEI…produces most of Canada’s potatoes (24%) followed by Manitoba (21%), Alberta (17%) and New Brunswick (15%).
‘Our Home and Native Land’, Canada, exports more mustard seed than ANY country in the world!
‘An apple a day’ —this crunchy satisfying mid-day snack is Canada’s largest fruit crop in terms of weight of food produced
In 2006, Statistics Canada noted over 200 000 farms operating in Canada. One Canadian Farmer can now produce food for about 120 people for a whole year!
Local foods are usually fresher, and you have the opportunity to support local farms and farming families!

So, carry on this week, and think about how you may want to start your own mini vegetable garden, whether on a balcony, in small planters, on a little spot in your yard, or really get into it and think about your favourite fruits and vegetables to plant in your own full-sized garden this spring, summer and fall —–because it’s just around the corner!

For more information on Nutrition Month®, visit www.dietitians.ca/eatwell

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Challenge #9– March 1, 2010

February 28th, 2010

Week Nine: March 1, 2010

Challenge: Out and About!

Now that the Vancouver 2010 Winter Olympics have come to a historical finish, I think we can all reflect back on the last 17 days and take something from the amazing athletes who showed stamina, endurance, strength and most importantly, passion, for what they do!! I think it’s important to recognize the amount of work that goes into their training. The long hours they put into improving their technique, and the little pieces of their puzzles they continuously and strategically put together to see the big overall picture……a personal best, or in some cases, a gold, silver or bronze medal hanging around their necks!

Just like fitting a “work”-out into our days, becoming an Olympic athlete also takes a tremendous amount of work. So, this week, whether you are committed to a weekly exercise/activity routine, have put it off for a bit, or are looking to get started with something, I challenge you to get Out and About! As the weather starts warming up, and the sun begins to make an appearance on a daily basis, take advantage of this!

A 15-minute power walk in the middle of your day or during your lunch hour is guaranteed to bring a fresh mindset and alertness to the rest of your day!
Grab a group of your friends and hit your local ice rink for some fun, social skating
Find an open space (some type of court) for a friendly game of hockey, basketball, volleyball, or dodgeball!!
Dust off your roller blades and start putting the spring mileage on the wheels early! Try a nearby path or clean road to be safe!
Grab your helmet and take your bike out for a refreshing ride!

Additional to getting Out and About this week, March kicks off Nutrition Month®, with the Dietitians of Canada’s campaign to “Celebrate food…from field to table!” Next week’s challenge will touch upon this campaign a little more, but in the meantime, think about the foods you choose to include in your grocery list this week, and take a look at where your nearest local Farmer’s Market is (http://www.farmersmarketsontario.com/markets.cfm)! Make an outing of it, with your family, friends, neighbours or kids, and check out what our Local Farmers have to offer!

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Challenge #8– February 22, 2010

February 21st, 2010

Week Eight: February 22, 2010

Challenge: Snack Attack!

We know that proper healthy snacking is important throughout the day in order to keep our metabolism working, blood sugar levels steady, and most importantly to prevent over-eating during meal times. With this in mind, make a conscious effort this week to think about the snacks you choose to space out your meals. When that mid-day snack attack hits, reach for a snack that has some protein associated with it. Protein has been shown to promote satiety, and furthermore, when paired together with a complex carbohydrate source (fresh fruit, whole grains), it helps you feel fuller for a longer period of time!

Keep these snacks in mind when planning and preparing your meals throughout the week. Check in to see how you feel from meal to meal, and make note whether the following suggestions make any difference in your eating patterns and hunger strikes!

Small apple or banana with 1 Tbsp natural nut butter (almond, peanut, cashew)
Small yogurt with fresh strawberries
Celery sticks with 1 Tbsp light peanut butter
½ C cottage cheese with fresh blueberries and cinnamon
½ whole grain English muffin with 1 Tbsp light cream cheese
Small yogurt with 1 Tbsp hemp seeds and ¼ C fresh raspberries
Small handful of almonds
Small whole grain wrap with ½ Tbsp light peanut butter and small banana
Glass of milk and high fibre, low fat cereal bar
4 small whole grain/stone ground crackers with 2 oz light cheese
Pepper slices with ¼ C hummus
Hard boiled egg with ½ whole grain small pita
2 oz light cheese with a small pear or grapes
Yogurt smoothie – small container of yogurt with fresh fruit of choice + ice cubes
½ C edamame (soy) beans

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Challenge #7 – Take Five!

February 15th, 2010

Week Seven: February, 15, 2010

Challenge: Take Five

This week it is your challenge to take 5 minutes at any point in your day, however many times you would like, and get moving. Whether you’re committing to climbing the stairs in your workplace, walking a few laps around your office building, skipping or jogging on the spot, or simply engaging in conversation with a friend that will get you laughing, your goal is to plan these blocks of 5 minutes into your day.

Once planned, think about different exercises that will get your heart pumping and blood circulating. If committing to a 5-minute power walk, grab your running shoes and get your feet and arms moving quickly. Want to try the stairs? Don’t hang onto the railing. Pump your arms as you climb from one step to the next, skipping every second step every once in a while. Put your favourite sneakers on and step outside, staying warm by getting all of your muscles moving as you jog, skip or jump jack on the spot! You can even Take 5 to get down and do push-ups, complete chair squats and finish off with triceps dips, all within your office workplace!

My favourite way to get a good abdominal workout in — have a great conversation with your funniest friend, click on an episode of your favourite comedy TV show or podcast, and really focus on engaging your core muscles as your shoulders, arms and facial muscles get their own little workout! Laughter doesn’t only reduce the level of stress hormones, such as cortisol, but more importantly, increases the amount of positive health hormones, such as endorphins, keeping your mood and spirits up!

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Challenge #6: Power Foods

February 8th, 2010

Week Six: February 8, 2010

Challenge: Super Foods

There is constant research conducted identifying those “super foods” we should attempt to include in our diets on a daily basis, to give us optimal energy and strengthen our immune system to ultimately help fight certain diseases. This week, try to include some of these power foods in your daily diet. Whether you’re new to these foods, re-introducing them into your diet, or trying them in a different combination, the following nutrient-dense foods are guaranteed to bring a new energy to your day!

Blueberries: The antioxidants found in blueberries are one of the highest compared to many of the fruits and vegetables we consume on a daily basis. The antioxidant properties, which also give blueberries their colour, help to protect your body and brain from oxidative stress, showing positive health benefits towards Alzheimer’s Disease, cancer and improving vision.

Ground Flaxseed: Dietary fibre, omega-3 essential fatty acids, potassium and iron are just some of the important nutrients found in ground flaxseed. About a tablespoon a day will not only help to keep your bowels healthy, but more importantly, help protect your body against heart disease and cancer. Ground flaxseed can be sprinkled in your oatmeal, yogurt, on top of toast, or even in your favourite tomato sauce. Store this power food in an air tight container in the fridge for up to 6 months to prevent oxidation.

Spinach: Wonder greens! With only 41 calories packed into a cup, spinach is an excellent source of vitamin K, carotenes, Vitamin C and folic acid. Of greater importance to recognize, is that spinach provides twice the amount of iron compared to most other greens. Top off a spinach salad with grilled chicken, blueberries, almonds and tomatoes with a light dressing, or put a serving in your favourite pasta dish.

Extra Virgin Olive Oil: The first press of the olive! This is the type of olive oil you want to be using for cooking or your favourite salad dressings. Be mindful of your portion though—about 1 tablespoon a day. Numerous studies have identified the ability of the oil to lower cholesterol levels, decreasing inflammation. The main catch, when adding extra virgin olive oil into your diet, in order to reap the health benefits, all other unhealthy dietary fats must be eliminated from your diet [saturated and trans]!

Cinnamon: Cinnamon brings a unique punch of flavour to any snack it gets sprinkled on. Studies have shown that this healing spice decreases the sensitivity to insulin uptake, helping to sustain blood sugar levels, making it an ideal use in food preparation for diabetics. Try a sprinkle in your favourite yogurt with blueberries, or applesauce, on top of toast with peanut butter, or simply on sliced apples!

Bananas: Whether first thing in the morning or as a snack before a workout, bananas act as a great source of fuel, providing your body with an excellent source of potassium, an important electrolyte needed by the body, helping to regulate heart function as well as fluid balance. Aim to incorporate bananas that have just turned yellow which have a lower sugar content compared to those bananas that have turned brown.

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Challenge #5: Tighten and Tone

January 31st, 2010

Week Five: February 1, 2010

Challenge: Tighten and Tone

We made it through January! And with a new month in mind, comes a new challenge, with a little more work! Our body is made up of a number of muscles, ranging in size, length and strength. When we spend the time to strengthen our muscles, we don’t only improve our posture and physique, but we also improve our metabolism! The stronger your muscles are (through weight and strength conditioning), the more calories you will burn while working out or at rest!

There’s no better way to start than to get moving with a focus on the largest muscles of the body: Your quadriceps and gluteus muscles (legs and buttocks). The best way to increase the strength here: SQUATS! Your challenge this week: to squat every other day (you get a day of rest in between). Changing up the way you move through your squats will keep you moving, and interested in what’s next.

One more piece of advice: Remember what muscles you’re working (legs and buttocks), so you know WHERE you should be feeling the work, and always keep your core muscles engaged!! (re-visit challenge 3 if you need to freshen up on this). It is very common to push weight into your knees the first times you complete a squat….stay away from this.

To help you get the right form, complete chair squats the first day. Standing up in front of your chair, feet outside your hips, sit your butt back towards the seat, using leg control as you do so. Just before you touch that seat, engage the gluteus muscles and drive through your heels to get yourself back up to a standing position. You can try a wall squat on your next day of squats, keeping your back long and strong against a wall while you sit deep (remember to have your feet away from the wall so you can see your toes beyond your knees). Need a little more? Try combining a squat with an overhead press on your next shot, and finally if you’re really up for a challenge, aim for a squat with an added side kick on your fourth day!

How long? Dedicate 3-5 minutes every other day for these exercises. Remember, we’re building strength, improving our stamina and increasing your metabolism, while keeping the exercises exciting and challenging! Don’t forget to keep getting your steps in, and crunching your abdominal muscles stronger, while paying attention to good nutrition to provide your body with the proper energy it needs!!

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Challenge #4: The Red Zone

January 24th, 2010

Week Four: January 25, 2010

Challenge: The Red Zone

Most often we affiliate the “red zone” with the “danger zone”. Though this is true in most circumstances, we’re going to view it differently this week. We are encouraged to eat an assortment of coloured fruits and vegetables in our diet, complex carbohydrates and lean protein sources, including those that are red! The antioxidants help to protect our bodies from free radical damage and/or help to build cell membranes, overall providing us with many nutrients we need for optimal function and protection against disease.

This week, put a little extra “red” into each one of your meals and brighten up your plate!

MONDAY:

Breakfast: Add sliced strawberries [Vitamin C] on top of your toast with peanut butter
Lunch: Punch up the flavour of your salad with bite-sized cherry or grape tomatoes[lycopene]
Dinner: Enjoy 1 C of beets [folic acid and fibre] with a lean protein source and a side salad

TUESDAY:

Breakfast: Make your own breakfast burrito and top it off with a tablespoon of mild or spicy salsa[beta-carotene]
Lunch: Add a handful of pomegranate seeds [antioxidants] to your salad
Dinner: Pair a fresh piece of salmon with a red cabbage [calcium] coleslaw

WEDNESDAY:

Breakfast: Breakfast-on-the-go? Make your own trail mix with dried or fresh cranberries [soluble and insoluble fibre] and almonds
Lunch: Slice a Red Delicious or Gala Apple [Vitamin C and fibre] in between a grilled turkey and cheese sandwich (nitrate-free turkey breast and light cheddar cheese please) for a great mid-day kick
Dinner: Enjoy a fresh piece of red snapper [omega-3 fatty acids] with an array of roasted vegetables in the oven, including red peppers[flavonoids and Vitamin C]

THURSDAY:

Breakfast: Enjoy a small amount of granola and yogurt with fresh raspberries [low calorie and nutrient-dense]
Lunch: Slice a few radishes [Vitamin C] on top of a mixed green salad
Dinner: Enjoy a small portion of baby red potatoes [potassium] with your protein and vegetable of choice

FRIDAY:

Breakfast: Reach for a red grapefruit [phytochemicals] to start your day!
Lunch: Try radicchio [Vitamin A] as your salad base, topped off with nuts, tuna, a small amount of cheese and your favourite light, low-sodium dressing
Dinner: Mix your favourite vegetables in a light tomato sauce [Vitamin K] and enjoy over roasted chicken in the oven

SATURDAY:

Breakfast: Slice up a fresh red plum [B-vitamins] on top of your oatmeal and cinnamon
Lunch: Enjoy a hot bowl of low-sodium tomato soup [low calorie] today
Dinner: Have fun with the family tonight with chicken or beef fajitas, including red onion [Vitamin B6 and C], Chinese eggplant and red pepper

SUNDAY:

Breakfast: Brunch with the family? Enjoy a fresh fruit salad with cherries [Vitamin A], watermelon [lycopene] and red grapes[flavonoids]
Lunch: Add a little kick to your favourite pasta dish with red pepper flakes [capsaicin]
Dinner: Throw a can of red kidney beans [cholesterol-lowering fibre] into your favourite hearty vegetable stew to up the flavour (* thoroughly rinse the beans before using)

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