Jeanette Duncanson – A Woman Soaring in Manitoba Business

At Fit Communications, to say we are passionate about supporting strong, powerhouse women is an understatement. We love sharing information specifically for women about nutrition, fitness, parenting and business. Over the summer, two articles really hit home with us that we shared throughout or social media. The first, from Forbes Magazine bringing light to the fact that Serena Williams in the only female athlete in the Top 100 Paid Athletes in the World. And in fact, she’s ranked pretty far down the chain for such a well-recognized and established athlete at #63.

The second article was from the Winnipeg Free Press showcasing the top 10 City paid Winnipeg positions – whereby ALL were male.

Between the two of these articles it had us shaking our heads asking WHY is there still such a disconnect? Why is the hill for women still so high to climb? And better yet…who is doing this RIGHT?!

With our boutique marketing agency, we work with some of the largest food manufacturers in the province. In doing so, we get to meet some really great people who are mega passionate about what they do. Case in point? Jeanette Duncanson with Sysco.

I met Jeanette is a meeting with one of our clients, and she noticed my notebook was from SHEDay. In February of this year I was asked to be part of a panel on health, to the sold-out SHEDay conference. I was there to give my thoughts on physical health. It’s such a massive topic, with so many elements, and I was thrilled to be a part of the day. Jeanette and I quickly realized we had lots in common so I thought it would be great to sit down with her another time to chat about Winnipeg women in business.

Jeanette, a born and bred Winnipegger has been with Sysco for fourteen years, and currently in the position of Regional Marketing Manager for Sysco Prairies. A mother of two, she has seen the company grow not only in Manitoba, but across Canada in massive ways.

As it turns out, Sysco is one of the companies that is totally ‘doing it right’ when it comes to women in business. Some of their highest ranked positions in their company are held by women. To name a few, the President of Sysco Prairies is Kim Doherty; VP Corporate Multi-Unit, National Sales is Janice Gagnon; VP of Merchandising is ChristineMoroz; and VP of Field Sales & Marketing for Canada is Sarah Anseeuw.

With over 300 people employed in their Winnipeg site alone, and the largest food supplier in Manitoba, Jeanette is part of a massive team doing big things in our province. Sysco is truly an A to Z business. They can supply a business with everything from paper to food to training to equipment. They have a full business resource team, specialists, and culinary resource team all there to help businesses thrive and grow. They are more than just an order taker and order maker kind of company. From leadership training to cost control to help building menus, Sysco is there for their customers in every way.

I asked her what she thinks makes Sysco different, especially as it relates to women in business. Jeanette said, “Kim Doherty has played a huge role in having females put into power positions. She helps put strong confident women in these positions, she’s a role model and mentor and helps pave the way for other women. Not only for Sysco, but for the food service industry overall. Diversity, inclusion, and the Women’s Food Service Forum are all big pieces of Sysco culture. They are a broad, open minded company that strives to be a leader.”

There’s a saying ‘We can’t be what we can’t see’ when it comes to kids, especially girls, when talking about having role models in place. If a girl only sees women as hairstylist, nurses and teachers (which these are all incredible positions don’t get me wrong!) then she might not be able to see herself as a lawyer, a doctor or the Prime Minister of Canada. We need to showcase the women in these positions more often to young girls so they can have big dreams for themselves and truly feel like there are NO limits on what they can be or achieve.

According to Jeanette, the best way to do this is to be passionate about what you do. The rest will come if you follow your passion. Give things your all, follow your dreams, don’t give up, work hard and stay dedicated. Sysco is a place that really encourages its team and employees to grow and continue to learn. She loves that. For not only her work life but for her own self development. The better ‘Jeanette’ she is, the better employee, mom, friend, all roles – she will be.

We love writing stories about women in our community who are killing it. If you have someone in mind who you think would be great for us to write about, let us know! You can sign up for our newsletter here or email us at info@fitcommunications.ca

 

Intermittent Fasting: An Ancient Practice for a Modern World

Hippocrates, the father of modern medicine, famously said, “Let food be thy medicine and medicine be thy food”. Hippocrates and many of his contemporaries were proponents of long term fasting as a powerful way of healing the body, heightening mental acuity, enhancing spiritual connection and promoting longevity.

Fasting is currently gaining a buzz in the media, but this ancient therapy has been used for thousands of years to reverse health conditions and reset the body and mind. The question is, does one have to do a long and difficult fast in order to reap the benefits of this amazing therapy.

The answer is No. Science is showing the increasingly popular lifestyle of Intermittent Fasting to be just as effective as long term fasting in receiving the myriad health benefits. Intermittent fasting or “IF” is easy to fit into your busy modern schedule and it promotes healthy and sustainable body composition by stabilizing blood sugars and burning fat while improving energy levels, mental clarity, muscle and skin tone and helping people reach their health goals much quicker.

The secret lies in taking an insulin and digestion break for 12-20 hours at a time so that the body can become insulin sensitive once again and tap into fat reserves as fuel as well as allowing the body to go into repair mode, which can only happen when not digesting food.

There are a few different methods of IF, one of the most popular being the “16:8” ratio. The faster typically stops eating after 8:00pm, fasts while sleeping, skips breakfast, then has lunch around noon when they begin their 8 hour “eating window” from noon until 8:00pm achieving a 16 hour fast. The point of IF is NOT calorie restriction, but rather, to shorten the “window” of eating so that the body can flip from digestion mode into repair mode. You may find you will naturally eat less, yet feel very satisfied. This is due to the stabilization of blood glucose levels and the restoration of proper singling of the hunger satiety hormones.

“The HOW”: during the day…

It is recommended to first begin by consulting a health care practitioner to decide if IF is right for you and then to begin by slowly increasing your fasting window each day until you are at the desired ratio of hours spent fasting versus eating. When fasting, drink plenty of spring or mineral water, and even some tea or black coffee if you choose. I recommend using “Fasting Days” by Innotech Nutrition, as a supportive supplement made in Canada which is a doctor formulated, nutrient complex powdered drink mix specifically designed for intermittent fasting that acts as an all-natural low calorie drink to prevent hunger while maintaining your electrolytic balance. (read to the end of this article for a PROMO CODE for this supplementing option).

At Noon Eat a healthy lunch with a balance of protein, complex carbohydrate and fats. My favorite choice to gently break the fast is to consume a blended protein smoothie with a scoop of high-quality protein powder, coconut milk, a cup of frozen berries and a big handful of greens or a greens powder.

At 4pm Snack on a handful of trail mix, veggies and hummus or a piece of fruit with almond butter.

At 6pm Have a satisfying dinner with a serving of protein, plenty of leafy green salad and/or steamed veggies with healthy fats such as grass-fed butter, coconut oil or avocado, avoiding excess grains, starches and sugars.

7pm Another healthy snack if you’re feeling hungry.

8pm Stop eating and begin your fast.

“The WHY”: Some of the benefits of this “insulin and digestion break”:

    • Autophagy – when insulin production is turned off a mechanism called Autophagy gets turned on. Autophagy means, “self-devouring”. Your body searches out and consumes “bad cells” and recycles the materials to produce new and healthy cells. This is showing promise in reducing the risk of many types of cancer and to slow cellular aging.
  • Stem Cell Production – fasting stimulates stem cell production which allows for self-renewal and reversal of many cellular and mitochondrial diseases. Studies are showing an increase in longevity and reduction of inflammation with IF.
  • Human Growth Hormone (HGH) Production – studies show that fasting triggers the youth hormone known as “HGH” which improves sleep, increases muscle mass, improves skin tone and joint strength, as well as energy metabolism and fat burning.
  • Healthy Sustainable Weight Loss – IF is much different than calorie restriction diets. Calorie restriction shuts down then spikes glucose making the dieter feel deprived and fatigued causing a rebound effect and the inevitable “falling off the wagon”. Fasting however, uses up stored glucose and shuts down insulin production thereby allowing us to become sensitive to insulin once again, stabilizing blood sugar levels, and gaining more energy without the crashes. With fasting we become “fat-adapted” or fat burning, which is the body’s preferred source of fuel because it is stable, plentiful and sustainable.
  • Digestive system and gut microbiome rest and reset: studies show that IF restores microbe diversity in the gut, increases our tolerance to “bad” bacteria, and restores the integrity of the epithelial lining allowing us to absorb nutrients better, all of which has a beneficial outcome for our immune system which is 80% or more found in our gut. This in turn can elevate our mood due to the Gut-Brain Axis and the fact that our neurochemicals are mostly produced in the gut.

In summary, intermitting fasting is a modern take on the ancient therapy that is an extremely beneficial and sustainable lifestyle for both your body, your wallet and the planet. Imagine that the simple answer to our health woes was not found in the pursuit of what we needed to do more, but in what we need to do less. And as we allow the inner physician to do its work, we are also allowing this natural force of well-being to aid the planet in healing too.

About Natalie Reimer Anderson, our Guest Blogger!

Natalie Reimer Anderson was a former professional athlete and high school teacher before being sidelined by a debilitating autoimmune condition that caused her to pursue recovering her health full time. She is now known for her inspirational personal story of overcoming her

illness through cultivating the mind-body-spirit connection to optimal health. As a Registered Holistic Nutritionist, Fitness Trainer and Life Coach for over a decade, she combines her expertise of intermittent fasting, cellular nutrition, and fitness hacks along with mindset training and cognitive therapies to transform lives from cell to soul.

W: Nataliereimeranderson.com

E: hello@nataliereimeranderson.com

IG: @blondesovereign

If you would like guidance to properly begin your Intermittent Fasting Lifestyle contact Natalie today! Use this Innotech Nutrition Coupon Code to receive 10% off Fasting Days or any of their products: Nat10

Losing Weight After 50

It may seem like as you get older, losing weight gets increasingly difficult. It’s easy to blame our age or slower metabolisms as to why we aren’t looking or feeling as good as we want. Well unfortunately this is no longer a good excuse. Even though your metabolism may have slowed down, your weight gain is mostly due to being less active and having muscle loss. Fortunately, these are two things we can do something about.

Do we have the time and energy to work out as much as we did when we were in our 20s? Ummm no. Those were the days when we didn’t have kids, weren’t in the thick of our careers and had much more free time.

But now that we are in our 40s and 50s, we have to make our health a priority. We have to carve out time and pay attention. We have to set goals and get to work.

Here are a few things to do to help you be successful in achieving your fitness or weight loss goals:

  1. Set more than one goal. Don’t just set a goal based on the scale. Set goals to include a fitness component (example: jogging non-stop for 20 minutes) anda nutrition component (example: drinking 6 cups of water a day). Setting a variety of goals will help you feel more frequent success and positivity and help to keep you staying on track.
  2. Talk to the professionals. First of all, consult your doctor to ensure you are healthy enough to start an exercise program or if you have any specific issues that need to be considered such as IBS, Diabetes, or injuries (current or past). Make sure you are honest with all professionals you consult about your issues as this will ensure you are safe and programs are tailored to you. Some people you may want to consider hiring either for a one time or multiple sessions include personal trainers and dieticians/nutritionists. Let’s face it, if we were experts in these areas we wouldn’t be needing to get some help here. These pros can make the process much more enjoyable and increase your likelihood of success.
  3. Get moving – more often. Seems pretty basic but it’s a big move. Take the stairs, walk around on your coffee break, plan a coffee walk with a friend rather than sitting and sipping. These will all help to increase your metabolism.
  4. Workout. A few things about working out:
    a. Do something fun – whether it’s a dance class or swimming, find something that you enjoy doing – it will make all the difference.
    b. Buddy Up – whether it’s a friend or family member you meet for your workouts or a group fitness class, getting your sweat on with others makes you more likely to stick with it as you are accountable to others.
    c. Add weight lifting to your routine. This is especially important as we get older. Not only does this help with maintaining muscle to aid in keeping our weight gain at bay, it also helps with balance.
  5. Nutrition is so important! This is probably going to make the biggest impact on your weight loss. A few things (other than talking with a certified dietician/nutritionist) to consider:
    a. Be mindful about what you are eating, how much and when. It’s easy to scarf down an entire bag of chips subconsciously while watching Netflix!
    b. Increase your protein intake. Getting enough high-quality protein in your diet is not only important for weight loss but also critical for stopping or reversing age-related muscle loss. Some examples include lean meats, protein shakes, beans and legumes.
    c. Drink lots of water – try to have this be your more frequent drink of choice!
    d. Eat whole, nutrient dense foods – vegetables, fruits, nuts, seeds, poultry, fish, legumes, and whole grains, are packed with nutrients essential for maintaining a healthy body weight, such as fiber, protein, and healthy fats.
    e. Cook more at home and eat out less. Know what you’re eating. Eating out often usually means eating high fat, sugar and salt and highly processed foods. This will likely save you money too!
  6. Sleep! Not getting enough quality sleep may harm your weight loss efforts. Many studies have shown that not getting enough sleep increases the likelihood of obesity and may hinder weight loss efforts.
  7. Finally, be patient. Just because you start on a path to a better, fitter, healthier you, doesn’t mean it is going to happen quickly. It takes time. But it WILL happen. Just be patient.

Just because you haven’t made yourself a priority in the past, doesn’t mean it has to stay this way. You are worth the effort.

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Is Snacking Good or Bad for Me?

Is snacking good or bad for you? Well wait, what is a snack any ways? Do you mean late night snacking, chips and double-stuffed oreos? Or are we talking about a quick snack before I go to spin class? Well, I guess that depends on how YOU define snacking. I never like to classify anything as “GOOD” or “BAD”, but I want to answer this question for you, and give it to you straight!

One of the MOST common questions I receive from my IG community, and clients — “What can I have for a Healthy Snack?” So this blog post will review snacking from a few different view points, but mostly focus on the practical tips and answer the questions–what can you snack on? Let’s get started.

What is snacking?

There are many different ways to define snacking, but the way I think of snacking, is consuming small amounts of food between meals. This can include both food or drink, but the key is smaller portions, ie snacks are not meals! This is different for everyone, and it seems to be the busier we are, the less time we have for “sit-down” or conventional meals, and therefore we rely on snacking to get all the fuel and nutrition we need for the day. When we use snacks to replace our meals, we have to be strategic, as it is far too easy to overeat, choose highly processed foods, and then just continuously graze, and many of us actually consider ourselves grazers.

Is there a difference between snacking and grazing?

Yes. I grew up on a farm, so if you don’t get this reference, I apologize, but I’m sure you all have seen a cow before….think of a cow in a field…sauntering along leisurely, munching on the grass here and there, walking a bit, eating some more, chewing, walking, eating…for hours on end. This is grazing. You can imagine the challenge that this brings for humans. It encourages us to eat MINDLESSLY and when we are not mindful (ie mindless) about what we eat, we tend to eat more than our body needs, and we tend to ENJOY IT LESS, and why would we ever want to eat more, and enjoy it less, shouldn’t it be the other way around? Snacking on the other hand is more intentional and deliberate, almost strategic and doesn’t blur into one long eating event. Snacks are timed to bridge the gap between your meals.

Bottom Line: Grazing encourages mindless eating, snacking is intentional, so do your best to eat with intention on your journey to living your best life.

When is the best time to snack?

In a perfect world, we would all eat very intuitively, meaning, eat when we are hungry, stop when we are full, but to be honest, I can only think of ONE person that I know who does this…the rest of us tend to fall somewhere between the spectrum of totally starving and uncomfortably full. Actually, if you have any kids, or are around kids, you will notice that they are quite good at eating according to their body and how they feel/what they need. But as we grow into adults, we tend to fu*% things up by going on weird diets, trying to lose weight, gain muscle, trim up, tone up etc. It is through this process of up and down, erratic food intake that we lose our sense of proper hunger and fullness cues, and our intuitive eating becomes less reliable, and we need to train them again.

So to keep it simple, I like to follow some general rules of timing for snacks/meals that will also help you plan your day, and plan your snacks. As a rule, to avoid that extreme hunger, meals can typically be spaced 4-6 hours apart, of course there is variability here, but I’m trying to be concise and give it to you straight okay? If you eat breakfast at 8am, then you would want to have lunch by 12-2pm. If you eat lunch at 1pm, then supper no later than 7pm, you get the idea. But GUESS WHAT? We are not robots, and try as we may, life will get in the way of our perfect meal timing, and that’s where snacks save the day! Yassss!

Snacks can be strategically eaten to bridge the gaps between meals and to keep you from becoming that hangry beast…and I will admit, I am the MOST beastly when hungry, and not living my best life at all. To keep you living your best life, use snacks when you have large gaps of time between meals. Snacks are also very important when we do any time of exercise or activity, they will help you push through! Here is an example of timing, if you eat at 8am, and plan to eat lunch at 1pm, but you have a last minute conference call or meeting that doesn’t end until 3pm. YIKES- 8am-3pm (7 hours) you will be ferociously hungry and will eat everything in sight at your next meal, you have no willpower when you are this hungry. As a solution, plan for a snack at 1pm when you would have your lunch, this will keep you in check until you can eat your actual lunch. Same thing when you leave work or school, if you have running around to do, try to fit in a workout, chances are you will need that snack to get you through.

Bottom Line: Have a snack if your meals are too far apart, but don’t forget to eat your meal.

What about LATE NIGHT MUNCHIES?

DUN.DUN.DUN. What is it about the witching hours when the sun goes down that we get sooo peckish and just wanna go ape on all the food in sight? I honestly don’t know. But what I do know, is that most people struggle with evening mindless snacking, myself included. I start off with good intentions. My Peanut Butter Yogurt Whip maybe with an apple. Then I will have a melba toast or regular toast with peanut butter…then after that….I still want more, I will sometimes find myself just eating peanut butter straight from the jar–WTF? Am I even hungry? No. For whatever reasons we snack (and there are many reasons and rarely is it hunger) the problem is, it becomes a habit, a habit that would be good to break, but will take time, however here are some of my go to snack options for sweet or salty cravers:

SWEET:

  • Peanut butter whip yogurt

  • Ryevita cracker with almond butter and honey

  • Yogurt with granola

  • Energy bite (click here for FREE enery bite masters guide)

  • Fruit with yogurt or nut butter dip

  • Small amounts of any dessert is OK, just watch that portion

SALTY:

  • Que pasa tortilla chips and salsa

  • Thin triscuit crackers with cheese

  • Trailmix (portions please)

  • Chee cha puffs — great replacement for chips

  • Popcorn

  • Chip/Popcorn: my favorite trick is taking 3 cups of popcorn, and then a handful of your favorite chips (just a handful) and crushing them into your popcorn, tossing it all up and wam bam, thank you mam’ your entire bowl of popcorn, tastes like your favorite chips.

Bottom Line: Mindless snacking in the evening is rarely fueled by hunger, so rather than focusing on what you’re eating, maybe you should focus on what’s eating you?

What is a good snack anyways?

I am going to share with you, my perfect snack formula, it makes the ideal “between meal” fuel. Snacking on the right type and combination of foods will give you that energy boost that we demand from our snacks, you know to get you through that mid-day slump. To understand that “right” combination, let me #throwback to Canada’s Food Guide concept of food groups, because most of us have at least seen this before. Don’t roll your eyes at me! A dietitian referencing the food guide, YES! Now, CFG identifies 4 unique food groups distinguished by the nutrients that group provides for our body. Meaning, each food group provides a unique set of nutrients that are important for our overall health. As a reminder….the 4 food groups are: Vegetables & Fruit, Grain & Starches, Milk & Alternatives, Meat & Alternatives. The RIGHT snack combination should balance 2 of these food groups, so keep that in mind. Let’s get into it.

The Perfect Snack Formula

  1. Should contain 2 or 3 of the 4 food groups. The simplest combo would be a protein and carbohydrate (tuna & crackers, apple & cheese) as some examples. But the point is, any ONE item will likely not satisfy you or fill you up, like just carrots, just apples, just cheese, just nuts, combine two and get that synergistic benefit and a variety of nutrients.

  2. Should range between 150-250 calories per snack. Remember, snacks are smaller portions of foods and using a calorie range will help you determine how much of your favorite snack food you might eat, this will also discourage you from eating half a jar of peanut butter or a whole brick of marble cheese with your crackers as a snack.

  3. Should containt fibre and protein because they are your friends, try to get enough of both at a snack (5g of protein, 3g of fibre)

  4. Should be low in added sugars, if you can keep it single digits then you are a rockstar (less than 9 grams)

  5. Should contain “clean” ingredients that you might find in your own pantry. This is easier if you are making it at home, but for pre-packaged stuff, look for short, simple ingredient lists and no artificial ingredients.

  6. Snacks should be easy to Assemble and portable–like energy bites, balls, or bars!

Some Favorite Snack Recipes

Here are a few of my favorite snack recipes to help you along your way and keeping the above tips in mind. You may also want to try some pre-packaged snack products— I am working on a blog for this so stay tuned!

To answer the question from the start…Is snacking good or bad for me? Snacking is good for you, in fact we rely on snacks for fuel and energy. MINDLESS snacking, is not good for you, snacking for the sake of eating satisfy other needs, that go beyond our nutrition needs. Here is a recap:
  • Plan for snacks! Have a snack if your meals are too far apart, but don’t forget to eat your meal.

  • Avoid grazing as it encourages mindless eating, snacking is intentional, so do your best to eat with intention on your journey to living your best life.

  • Re-think WHY you snack when you’re not hungry– Mindless snacking in the evening is rarely fueled by hunger, so rather than focusing on what you’re eating, maybe you should focus on what’s eating you?

  • Try the perfect snack formula above!

About Jessica Wylychenko our GUEST Blogger! 

Jessica is a registered dietitian helping runners eat smarter, to run harder. She works with you to become a more well balanced, well-nourished runner so that you can hit your PR’s and reduce your risk of injury. Jessica believes food is fuel and should be used to nurture the body, but food is also enjoyment, more importantly enjoyment than anything else.

www.saladsaresweet.com 

Our Spring Inspiration – Shauna Muldrew

Last month I had the privilege of being part of a health and wellness panel at SHEDay 2019. I was able to share a few of my favorite tidbits about physical health. One of my favorite parts of the day was the energy and motivation from the room of 1700 people, almost all women. I was lucky enough to meet some exceptional people throughout the day, one of them being Shauna Muldrew. Shauna is the Owner of Infinity Nutrition and Health Coaching.

I have been following Shauna online for a while…other than basically having my dream body, she is super smart with her advice that she gives when it comes to nutrition, working out and the holistic approach to it all. So, for me, it was super cool to connect, and we decided it would be great for me to interview her for our Fit Communications blog so we could share some of her terrific story of inspiration and knowledge for our readers.

Shauna grew up as a really well-rounded athlete playing all types of sports. At 10 years old she decided she wanted to play baseball not softball. The problem was that at that time, there were no girls’ teams for her to join. She convinced her parents to let her play anyway, and off she went. Although the only girl on the team, she didn’t care as she was doing what she loved.

Over the years she continued to play a host of sports including soccer, softball, karate, and numerous school sports like badminton and basketball. She was the Athlete of the Year in her graduating high school year of 2003, and went on to continue with senior women’s basketball and various softball teams. To this day, she plays on a competitive women’s softball team, who won gold in the National Division C Slow Pitch Tournament this past summer.

But it doesn’t stop there. Shauna also has been exposed to the gym for over a decade, with a lot of experience when it comes to cardio, weight training, and group fitness classes. Because of her extensive history with both sports and fitness, she has maintained excellent health throughout most of her life, and continues to make progress with her own personal health and fitness goals.

Just over two years ago she decided to take the plunge to starting her own business, Infinity Nutrition and Health Coaching. With now two locations to serve Winnipeggers’ she is totally killing it. Let me say that again – she has opened TWO LOCATIONS in TWO YEARS!! I think that’s super badass and inspiring. The services include custom meal and workout plans, weekly sessions to include nutritional support (meal prep tips, healthy recipe ideas, etc.), personal training, progress tracking (weekly weigh ins, body composition analysis), and a focus on other domains of health such as sleep and stress.

With over 80% success rate for her clients’ goals, I asked her what her three biggest pieces of advice would be for people on their health and wellness journey.

  1. Do not underrate the importance of good nutrition. For many people, more results will derive from good eating habits more so than anything else, even sometimes exercise. That means incorporating nutritious food, portion control with an appropriate caloric intake that aligns with your goal, and minimizing risky choices such as fast food and alcohol.
  2. Do not expect quick results! It takes time to build new habits and progress in the right direction, and many people think that change can happen overnight. Commit to a minimum 3 months of consistent healthy choices if you’re serious about improving your health.
  3. Always challenge yourself with your workouts! If it doesn’t challenge you, it doesn’t change you. This is also important to avoid becoming too complacent and hitting a plateau.

I think this is all such great advice. So often people are looking for a magic pill or wrap or diet to get them to a smaller size or healthier place in life. It just doesn’t work like that. It’s really all about having a healthy lifestyle. That doesn’t mean you’re never allowed to have a piece of pizza or birthday cake ever again. It means that you need to make choices that can last a lifetime when it comes to your nutrition and physical fitness plan. Eating nutritionally dense food, doing workouts that you love that challenge you, and doing the 80-20 rule – 80% of the time you are making healthy choices, 20% maybe not so much. Then get to 85-15 and eventually 90-10. Your energy, sleep and mood will also really improve – not just the way you look!

The other thing that Shauna talks a lot about that I totally love is about being more proactive than reactive. Many people wait until bad things happen in their lives (heart attacks, strokes, diabetes, etc.) before taking their health seriously. There are so many things we can and should be doing to reduce the risk of disease that are within our control. Don’t ignore the importance of healthy living. Don’t ignore the power that health holds over our longevity. And don’t procrastinate when it comes to doing something about it. These things generally have a way of catching up with you – and the longer you wait, the sicker you get, and the older you become, the harder it is.

I just love that entire mentality.

Like us, Shauna is inspired by strong-minded females who are determined, fierce, and empowered. This isn’t much of a surprise to us as it looks as though that is exactly who she is and who she looks up to. In April her second location is set to open in Winnipeg and we can’t wait to check it out. Such perfect timing as we always find Spring time to be a time where we want that extra boost for the gym, or need a re-set from our ‘winter ways’ of activity and nutrition choices.

If you’re interested in learning more about Shauna and the services she offers, check her out online on Instagram, Facebook, or book a Consultation with her through her website here.

Wishing everyone an inspired and healthy Spring!

My Favourite Greens

In this week’s blog, I wanted to explore the concept behind ‘greens’. When grocery shopping this past week, I looked down at my cart and noticed that everything I had put in so far was green. I definitely eat a very healthy and balanced diet (including other colors of course!), although that’s not necessarily everyone’s jam. So this week I decided to blog about my favorite green foods, why I love them so much and why you should consider adding them to your daily nutrition routine.

1. Broccoli – this high fiber food truly is a super food. Broccoli lowers cholesterol, aids in digestion and naturally detoxes the body. Packed with Vitamins D, K and A this tasty vegetable has enormous anti-inflammatory benefits. Some people find it difficult to digest raw, so a light steam can help with that. I eat this daily with hummus or on its own.

2. Avocado – loaded with nutrients, this healthy fat is great for your heart, kidneys and overall cell function. Its ability to reduce inflammation, has shown links to cancer reduction and help with arthritis. It is also high in fiber which can help with weight loss and keep your digestive system on track. Avocados also help your body absorb nutrients from other vegetables, meaning it works for you! I put avocado on my morning eggs. It’s also a great topper on salads, chicken, toast, or salmon. Half an avocado per day is what I eat. 

3. Spinach – this delicious one is full of vitamins and minerals – everything from A, C, E and K, to protein and flavanoids to calcium, iron and magnesium. It’s basically loaded with good things for every part of your body. Great for your heart, brain, skin, hair and bones. I put spinach on top of my morning eggs to give them a slight steam which adds even more benefits to spinach. A spinach salad for lunch is also a frequent occurrence in this household. Add with your favorite veggies, a few Hemp Heartsand some extra virgin olive oil…you are set. Added bonus? Eat spinach with a high vitamin C fruit such as berries to help pack even more of a punch.

4. Brussels Sprouts – everyone probably remembers having brussels sprouts as a kid and hating them. But they seem to have made a comeback in my kitchen in more recent years. Packed with vitamins and minerals, they are noted as one of the top 20 healthiest foods by the Aggregate Nutrient Density Index. Studies have shown links to fighting cancer, preventing diabetes, obesity and heart disease. They also increase your energy – so really how can you go wrong? After steaming these veggies I love to either roast them or toss them in a pan with extra virgin olive oil or raw organic coconut oil. It’s important to remember the foods we choose are important, but equally important is the way and in what we cook them.

5. Kale – with three grams of protein per serving, this high antioxidant super food is making its way to my fridge every week. It is said to be one of the most nutrient dense foods on the planet. Studies have shown links to cancer fighting properties, cardiovascular strengthening and can help you lose weight. I find it a harder one to digest so a light steam or baking them in raw organic coconut oil in the oven is a great way to add this one to your day. It also is really easy to grow in your garden if that’s your summer vibe. I will warn you – it grows like a weed so plan to eat A LOT of it at harvest time! 

6. Bok Choy – as part of the cabbage family, bok choy is loaded with nutrients, omega 3s and anti-oxidants. Cancer prevention is often tied in studies to bok choy and other green leafy vegetables. I find this one great to chop up and add to stir fry. I also make a great cold salad with chickpeas, bok choy, yellow and red pepper and cucumbers. Delicious!

7. Aloe Vera – there are numerous health benefits to taking aloe vera. A spoonful in the morning helps with digestion, antioxidant support, healthy immune system, reduces harmful toxins, increases nutrient absorption, balances stomach acidity and helps sooth muscle and joint discomfort. 

8. Chlorophyll – liquid chlorophyll is an easy one to add to your water to dash into your day. It helps keep your red blood cells clean, healthy and plentiful by rebuilding and replenishing those cells. In such, our energy levels are boosted. Other benefits include detoxifying your liver, anti-cancer, anti-inflammatory, anti-candida and promotes healthy iron levels. It helps build your blood. And if you think about that statement, your body completely depends on it.

9. Green Tea – I’m not a huge fan of the taste, so when I find I’m ‘over it’ I simply supplement. This way I ensure I get the health benefits on the days I’m not drinking it. Numerous health benefits from this anti-oxidant super star include improved brain function, burns fat, lowers your risk of certain types of cancer, lowers your risk of Alzheimer’s and Parkinson’s by protecting your brain, lowers your risk for cardiovascular disease and Type 2 Diabetes, and promotes longevity. All that for a cup of tea? Do it!

10. Supplementing – now at the risk of this all sounding overwhelming, I wanted to give two suggestions of how to get your greens in when you don’t manage to eat them all. I would recommend the Amazing Grass brand. It comes in a few flavours – my favorite is the antioxidant berry flavour. I found the wheatgrass flavour to taste a bit like grass (and not in a good way) and the lemon lime one way to sweet. 

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Our Must-Haves for a Healthy Kitchen

When first starting out on your journey to a healthier you, your kitchen cupboards and fridge might need a makeover. Taking out the high-sugar, high sodium and processed foods is a great start, but there are some really healthy additions to make as well. We need to start thinking that living a healthy lifestyle isn’t about deprivation rather it is about finding an abundance of healthy things you can ADD to your life – food included! Here is our list of top 10 favorite staple items that every healthy kitchen should have.

  1. Turmeric – Turmeric has many benefits to your body and brain. It is anti-inflammatory, anti-oxidant, is good for your heart, and has been shown in some studies to prevent and sometimes even treat cancer. It is also great for your brain as it helps with depression, helps prevent Alzheimer’s, and aids in warding off age-related diseases. I find the taste quite mild, so I put it on everything – toast, eggs, chicken, and in health shakes.
  2. Raw Organic Coconut Oil – I am mildly obsessed with this one. It has tremendous benefits to your insides and out. I have used it with various skin issues including sunburns, eczema and cradle cap. I put it all over my body once a week for a deep moisturizing effect, and it does wonders for fine lines in your face. I cook with it constantly, or just eat a tablespoon of it. In terms of internal health, coconut oil is good for your brain, can help your body burn fat, can help prevent infections, and can help improve blood cholesterol levels.
  3. Ground Flax Seed – With so many seeds out there to choose from, it can be hard to figure out which one is the best for you. As each of us has different needs and goals, I would suggest incorporating flax, hemp and/or chia seeds into your diet. You can sprinkle them on cereal, into a shake or in your eggs. I personally choose ground flax seed because of it is high in anti-oxidants, has cardiovascular and anti-inflammatory benefits, potential cancer prevention and digestive health promotion.
  4. Organic Hemp Oil – Years ago I had issues with allergies that had me focus more on my liver health. A few things were suggested, including organic hemp oil. A tablespoon in the morning really seems to make a difference to keep my allergies in check and provide additional support for overall liver health. In addition, hemp oil is great for your brain, heart, hair, skin and nails, all while supporting the immune system and maintaining hormonal balance.
  5. Cayenne Pepper – I love spicy food. The hotter the better! So this one is an easy addition for me. I sprinkle cayenne pepper on my eggs, chicken, roasted veggies – everywhere! Spicy food is a great way to boost your metabolism, and in turn lose weight. What else is great about it? It has antibacterial qualities so can help your body avoid infection, is great for your digestive system, and keeps your blood pressure in check. Pretty terrific for a little spice!
  6. Beets – definitely one of my favorite foods. Other than the fact that they are a tasty vegetable, they are really great for you too. The have high immune-system boosting qualities due to their high vitamin C and magnesium content. They can boost your stamina in the gym, fight inflammation, are terrific for your digestive health and have anti-cancer properties. They are a high-sugar vegetable so if you are diabetic, definitely talk with your doctor before consuming too many beets.
  7. Raw Organic Apple Cider Vinegar – this one can be a hard one to swallow. Similar to coconut oil, this one is great for you inside and out. It can be used to treat sunburns, acne, and other skin conditions. Drinking this every day can help detoxify your liver, help with weight loss, help balance your body’s pH level, and can help keep candida at bay. It is important to use only raw organic versions. My favorite is Bragg’s Raw Unfiltered Apple Cider Vinegar that you can purchase at most major grocery store chains. Two tablespoons with a full glass of water to dilute it is key.
  8. Greens – When grocery shopping, my cart can sometimes be mistaken for a leprechaun. Some of my favorite green veggies are spinach, bok choy, avocado, kale, brussels sprouts, and broccoli. I eat them every single day. If you are worried about not getting your greens in every day, but want to ensure you reap the benefits, there are some terrific supplement options you can try. My two favorites are Green Envy, which is a quick shot in the morning, and Amazing Grass Greens Superfood Antioxidant, that you mix with water and tastes delicious.
  9. Garlic – Garlic has been used for centuries to treat colds and infections. Fresh, raw, crushed garlic is the best way for it to be absorbed by your body. Garlic can reduce blood pressure, lower cholesterol, and reduce your risk of heart disease. Studies have shown it to be good for your brain while fighting off dementia and Alzheimer’s. Other health benefits include being good for your overall bone health, help you live longer, and recently studies have shown it can help with erectile dysfunction. Garlic can be used when cooking vegetables or meat, and to pack some extra flavor when making salad dressings and soups. If you’re getting sick, I would suggest taking 1-2 crushed garlic cloves before bed. It really does help!
  10. Berries – Blueberries, cranberries, raspberries, strawberries, blackberries – so many to choose from with tremendous health benefits for each. Berries taste great on their own, or adding them to a shake, yogurt or cereal. Berries are high in antioxidants, vitamin C, are great for your skin and can boost your immune system.

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Why Girls Are Dropping Out of Sport

We have a really big issue in Canada with respect to girls in sport. They aren’t participating in organized sport, and those that do, leave early. In fact, girls are six times more likely to drop out of sports than are boys in Canada by the age of 15. And if a girl is not involved in sport by the age of 10, she has a 10% chance of being an active adult. Let that sink in. 

Now let’s start with the basics. Why is sport so important for kids, especially girls, to be involved in? First, there is the health aspect. Children need 60 minutes of exercise per day to be healthy. If you think your child is getting that at school, think again. They are not. Physical education programs are being cut year after year, and recess does not mean active play time. When girls participate in sport, they have a decreased rate of starting smoking, using drugs and alcohol, a lower rate of teen pregnancy rates, a reduced risk of being overweight, and lower rates of disease including cancer.

Second is confidence. A new report that surveyed more than 10,000 girls across the country has found a positive correlation between playing sports and increased confidence, body image, academic performance and personal relationships. Girls are more confident in their body image and looks, abilities and personalities when they play sports. This correlation is huge, and should be thought of every time you sign your child up for activities. And another cool stat? Over 90% of women who are CEO’s in North America played high performance level sports growing up.

Other than health and a more positive mental state, there are so many things that we learn from sport. We learn how to win, how to lose, teamwork, time management. We can meet new friends, travel across our country and around the globe. But even with all of these positive elements, girls are still dropping out. Why?

Research says there are six major reasons as to why: 

  • Lack of positive female role models in the media. In fact, less than 5% of all sports coverage is given to female athletes. 
  • Transportation and safety issues. 
  • A perceived lack of options for girls versus what is out there for boys 
  • Cost 
  • Social stigma for being a female athlete. Think ‘tomboy’ or ‘butch’ terminology 
  • A decrease quality experience 

But is there more? We think so. In 2018, we worked with hundreds of girls ages 5 – 21 who are currently involved in sports or have been involved in the past. When asking them why they or their friends drop out, we heard a few other concrete reasons that need to be addressed. 

First, was time. When speaking with girls in junior high and high school, they only have so much time on their hands. They have school full time, community and/or family obligations, social or friend obligations, and perhaps other activities that are not sport (i.e. band, art, etc). One thing we heard over and over again was they needed to choose between sports and having a part time job. They want money to buy $20 mascara or new jeans every month, and parents don’t have the means to do this. And when you’re a teenager, these things can end up taking priority. We hear this from both the parents and the girls. We do our very best to encourage the girls and parents to think long term on this. Sports can bring you scholarships to university, work as a coach or mentor in the community, and an overall balance in your life! The long term gain far out weights the short term results of a minimum wage part time job. 

Next, we hear an issue with regards to cultural differences. When speaking to a group of 30 high school girls in Winnipeg, girls were telling us that they felt awkward having to be the only person wearing a Hijab underneath their basketball or volleyball uniform. At a time in their lives where they want to blend in, this could bring attention to them they do not want. And it is not an issue of lack of cultural pride, but rather the sports not thinking about cultural norms that they may need to adjust to. 

Lastly, is a sense of belonging. The number one thing that girls look for when being involved in sport and activity is that they feel a part of something. Be it a team, a club, an organization. They yearn for this feeling of togetherness, acceptance and inclusion. Without that, it doesn’t matter how much they are winning or losing, they are not going to be fully engaged. That is something that everyone needs to ban together on to make it work – coaches, parents, teammates and themselves. 

At Fit Communications and FIT Women and Girls we are doing our best to help tear these blockades down for girls in Canada. From our Confidence Workbook, to our FITGirls Directory to the work we do in the media, we are in constant pursuit to make things terrific for girls in our country. Our goal is to have increased participation rates for girls in sport, and to see the future of our country happy and healthy. Thanks for joining us on this journey! 

Fitness Trends for 2019

We’re a few short weeks until it’s 2019 and for gym goers, you know that means. Starting in January, your gym will be packed to the gills with people who have New Year’s resolutions about getting more fit and living a healthier lifestyle. Now before we all get super annoyed and judgy, let’s first stop and clap our hands for everyone making a solid effort to live a healthier life. I love seeing new faces in the gym working hard!

In 2019 there are a few really cool fitness trends to be on the lookout for – perhaps they offer them at your gym, and perhaps not. Topping the list of fitness trends to look out for in 2019 include an increase in HIIT (High Interval Intensity Training), Ninja Warrior Gyms, Group Training, and Cellular Function as it relates to our mind, body and soul. These trends focus more on the strength and power of our bodies and minds rather than simply losing pounds.  Whether it’s reality shows about crazy fitness obstacle challenges, a focus on the science of fitness or the need to feel a part of a team, these trends are all coming from a more empowering and holistic perspective than ever before. And let’s be real – who doesn’t want to train like a NINJA?!

On average, adults gain between 7 – 10 pounds between Thanksgiving and Christmas from over eating and drinking, and under exercising. It is to no surprise that fitness facilities see a large influx of members come January to help shed those extra pounds. Below are five creative and innovative ways in Winnipeg to get back to summer time bodies:

  1. Winnipeg Women’s Kickboxing

Winnipeg Women’s Kickboxing is hosting their first of its kind Boss Lady Bootcamp. Starting January 7, 2019, this program includes 6 weeks of body sculpting workouts, individualized meal plans and unlimited diet and weight loss support for $150 (including boxing hand-wraps). These three Indigenous Women, gym owner and two-time Canadian Muay Thai Champion Trisha Sammons, Nutritionist Ashley Findlay and IDFA Athlete Tanya Viner, promise to help your new year’s resolutions kick-start a great 2019. For more information, see here.

  1. Biker Barre at The Yoga Barre

Not sure we could love the title of this one any more! Coming soon to The Yoga Barre, this class promises to get your heart pumping and you as strong as a bull! This class includes a 30 minute spin class paired with a 45 minute mini barre class. The most intense class they offer, but you can totally do it! You got this!

  1. Natalie Reimer Anderson – Self-Love Coach

Seasonal Affective Disorder (SAD), stress and depression all increase over the holiday season. Taking care of our minds is equally as important as our bodies for a healthy 2019. Join Self-Love and Health Coach, Natalie Reimer Anderson, for a 6-week intensive journey within to discover what you truly crave. Learn to feed your cells, love yourself & satisfy your soul. Create healthy new habits, thoughts and beliefs for a new year and new you. This program is for men and women 18+, from January 16 – February 20, 2019. For more information see here. Use coupon code FITCOM at purchase for a savings of $50 off!

  1. Canadian Fight Centre

The Canadian Fight Centre, led by Giuseppe DeNatale, 7 time national and international fighting champion, is having their Annual Christmas Sale. Receive three months of unlimited martial arts training, a CFC Gym T-shirt, hand wraps and boxing globes for $369. Give the gift of fitness, confidence and self-defense to someone you love.

  1. Top Notch CrossFit

Valerie and Darren Champagne, owners of Top Notch CrossFit, do it right when it comes to group training, which is right on trend for 2019. They know how easy it can be to lose motivation when you don’t see results right away. But they are there to not only coach you through your physical training, but the mental piece as well. “You just need to believe in yourself and find a community that will continually support you along your journey. We take pride in our community and our members!” Find out about all of their class times and amazingness here.

We wish everyone a year full of health and happiness in 2019!

 

 

 

Not Your Dad’s Disease Anymore

I used to think that Heart Disease was a “man’s disease”. Perhaps it’s because the only people I had ever heard about having heart problems were men. My uncle, both of my grandfathers, friends, friends of my family… had either heart attacks, bypass surgeries or some other equally as scary heart trauma.  Perhaps it’s because you always hear women telling their husbands – “slow down or you’re going to have a heart attack” or telling their kids “don’t show your Dad, he’ll have a heart attack”.  Usually this is said in jest, but it stems from a legitimate history of health problems in men.

This is obviously a valid issue for men, however I’ve recently learned that it is even more of a concern for women.  According to the Women’s Heart Foundation, 6.5 million women have some form of Coronary Heart Disease.  It is the leading cause of death in women in North America. Here are some additional shocking statistics with regards to women’s heart health:

  • 42% of women who have heart attacks die within one year! Compared to 24% of men.
  • Under age 50, women’s heart attacks are twice as likely as men’s to be fatal.
  • Heart attacks kill 6 timesas many women as breast cancer.

So who is “at risk”?

  • 71% of women experience early warning signs of a heart attack with sudden onset of extreme weakness that feels like the fluand often with no chest pain at all.
  • Nearly 2/3 of the deaths from heart attacks in women occur among those who have no history of chest pain.
  • Women who smokerisk having a heart attack 19 years earlier than non-smokers.
  • Diabetesdoubles their risk for women to have a heart attack.

The good news is that women’s hearts respond better than men’s to healthy lifestyle changes.  Although coronary heart disease (CHD) is the leading cause of death in women, it is also the MOST preventable.  So let’s start changing these statistics!  Here’s how:

What can you do to prevent CHD?

  • Don’t smoke or use tobacco.
  • Exercise for about 30 minutes on most days of the week.
  • Eat a heart-healthy diet. (See below)
  • Maintain a healthy weight.
  • Get enough quality sleepof 7 – 9 hours per night.
  • Manage your stress.
  • Get regular health screenings including checking your blood pressure, cholesterol levels and diabetes screening.

Key Nutrition Tips Are:

  • Avoid too much salt and sugar in your diet.
  • Limit or avoid saturated fat (red meat, full-fat dairy, palm oil)
  • Cut out trans-fat (deep-fried foods, packaged snack foods, margarine, bakery products). If the nutrition label has the term “partially hydrogenated” or “hydrogenated”, it means that product contains trans-fat.
  • Add more fruits and vegetables to your diet – GOAL: 5 – 10 servings/day
  • Eat salmon and tuna – two or more servings a week.
  • Limit your alcohol to one drink per day.

If this is the leading killer of women andwe can prevent it, then let’s take action to change the statistics. I think most of us know that we should follow items in the list for prevention, but how many of these do we actually do?  I know that I try, but can’t truthfully say I meet all of the checks on the list. Maybe it’s time to take a real look at the list and see how we measure up.  I’m not a doctor, but I think any positive changes we make to get closer to having all of these things on the list checked off will not only prevent CHD but will also prevent particular cancers, other diseases and contribute a healthier and happier you.  If you are so far away from doing everything on this list, then take baby steps.  Start with one.  Pick one that is realistic for you to tackle now. Set a goal for yourself – to do it by a certain date.  Ask for help – from friends, family, your kids, your doctor – whoever you think can help you make this positive change.