Challenge #18 – May 10, 2010

May 9, 2010

Week Eighteen: May 10, 2010

Challenge:  The Right Kind of Fat!

There are 3 macronutrients we need to include in our diet providing the calories we need to function on a daily basis, as well as essential nutrients to keep our bodies healthy and organs running at their optimal levels: Carbohydrates, Protein and Fat.  We know that we should be including more complex carbohydrates from whole grains, fruits and vegetables, protein from lean meat sources, lower fat dairy products, legumes and tofu, and fat from…….where?  Fat is an important macronutrient we need in our daily diets, aiming to consume 20-35% of our daily caloric intake from this particular macronutrient.  The take home message ALWAYS when it relates to fat is consuming the right types of fat in the correct portion.

It is mandatory for food labels to include the amount of total fat found in a particular portion of a product, as well as the saturated and trans fat content of that product.  Most often, when a certain product offers a number of healthy benefits, you may also see the polyunsaturated and monounsaturated fat content of the product listed.  So, what should we be looking for, and what should we be staying away from?

The types of fat we include in our diet determine how well our blood flows through the vessels.  Our body’s membranes are made mostly of fat —-cholesterol, trigylcerides, phospholipids.  Though our body is capable of making these fats (and needs to for some processes to occur), the type of fat YOU EAT mainly determines the type of fat that makes up your membranes, and thus, how well your blood flows.  For example, if we eat a diet high in saturated and trans fats (BAD FATS), plaque builds up along our artery walls, increasing bad cholesterol and triglyceride levels, ultimately making it very difficult for our blood to flow through normally.  On the other side, if our primary fat intake throughout the day comes from poly- and monounsaturated sources, these healthy fats help to decrease bad cholesterol levels, preventing plaque from building up against the artery walls, and therefore, allowing our blood to flow normally to all organs of the body so that they all function properly. 

So, this week’s challenge is two-fold: 

  1. Look at the ingredient lists of the food items you choose to include in your diet this week, making sure that the combined saturated and trans fat content does not exceed more than 10% (**review “What’s in a Label” located under the Nutrition tab), or better yet, none to minimal levels of these fat sources
  2. Include sources of healthy omega-3 fats in your diet, being mindful of the portion:
  • 1 tbsp Extra Virgin Olive Oil
  • ¼ C unsalted nuts and seeds – almonds, walnuts, pecans, cashews, pumpkin seeds, sunflower seeds
  • ¼ of an avocado – slice it in a sandwich, top off a salad, mix with an egg for a spin on the classic “egg salad sandwich”
  • 4-5 oz of cold water fish – salmon, mackerel, halibut
  • 1 tbsp ground flaxseed – on toast with peanut butter, in yogurt, in your favourite tomato sauce
  • Cook with canola oil more often
  • Switch to margarine including EPA and DHA

Fat provides more calories in our diet (9 calories/gram of fat), so though we need to include the proper poly- and monounsaturated food sources, we must be even more mindful of the individual portion sizes, just like in everything we eat!

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Challenge #17 – May 3, 2010

May 2, 2010

Week Seventeen: May 3, 2010

Challenge:  April Showers Bring May Flowers!

A new month! A new challenge! And a new food for thought!  There may be a bit of excitement as we begin to notice the different colours taking over the flower beds in our front or back yard, by entry-ways or even sporadically along the roads!  But what about the different edible “flowers” we are encouraged to consume, that bring a variety of nutrients to our bodies?  In particular, the Brassica family of vegetables, including broccoli, cauliflower, arugula, Brussel sprouts, cabbage, mustard and kale.  It is encouraged that we consume these types of “flowers” in our daily diets, as a source Vitamin A, Vitamin C, Vitamin K, folic acid, fibre, iron and calcium, just to name a few.  Just how flowers bring a colourful arrangement to any picture, “flower” vegetables do the same to our meal-time plates!  You can even find purple, orange or yellow cauliflower these days, or red and purple kale!  So, when preparing your meals, I encourage you to base your meal around a vegetable.  Choose a new vegetable! Look on the web to see the endless possibilities available to you on how to dress a vegetable in a new way, or season it with a drop of Extra Virgin Olive Oil and your favourite fresh herbs!

Make a hearty arugula salad with sliced strawberries, goat cheese, almonds and grilled chicken! Try steamed broccoli with shredded light cheddar cheese alongside a piece of salmon and rice, or raw broccoli dipped in hummus as a snack!  Pasta dish?  Cook half the amount of pasta and add in kale to heighten the nutrient profile of your dish, as well as some peas and corn to bring a bit of sweetness to the dish!  Steer away from your traditional lettuce salad and try a cabbage salad topped with light feta cheese and pecans and dressed with a mix of apple cider vinegar, oil, honey, garlic and onion!

Seven days of the week! And seven days until you receive your next challenge! So keep your meals interesting this week, choosing a different “flower” to colour your plate, and different variations to enjoy your dish or meal!  Your palate may take on the new flavours in a way you never knew you would, bringing you back for more in the days to come!

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Challenge #16– April 26, 2010

April 25, 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

April 11, 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

April 5, 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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Challenge #13– March 29, 2010

March 29, 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 22, 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 16, 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 7, 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 28, 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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