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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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.

The Top 5 Reasons You’re Not Losing Weight

 

 

 

 

 

We often have people ask us for advice and resources on how to get to their goals in health and wellness. A big piece of this is often surrounding weight loss. I think it is really important to stress that first and foremost, if you goal is centred around a number on a scale, you might always lose the battle. That number that you see staring back at you can shift so much from day to day. Water retention, hormones and even the weather all play a part, and can have you up and down day to day in a 10-pound cycle. Not only that, but sometimes we are gaining muscle and losing fat, and in turn, the number stays the same or even goes up. Rather, it is better to focus on goals like how your clothes fit, how you feel when you look in the mirror, or health numbers such as blood pressure, resting heart rate or blood sugar levels.

All that said, we know that sometimes you just want to shed some pounds. You feel like you’re eating well, working out lots but you are still in the same boat as you were three months ago. This week’s blog we’re going to shift your mind on five of the biggest mistakes we hear people doing and how to get them back on track.

  1. You’re drinking your calories. PLEASE stop telling me that you ‘only drink diet pop’ or the drink you drink ‘only has 100 calories’. First, to the diet cola debate. “The epidemiological studies looking at the association between people who consume diet soda and weight and those who don’t consume it typically show that consuming is associated with higher rates of obesity and higher rates of other metabolic complications,” Allison Sylvetsky Meni, Ph.D., assistant professor at the Milken Institute School of Public Health at The George Washington University. Here’s why:
  • It raises your cravings for sugar
  • Your brain registers it as real sugar, confuses the brain and in turn has you craving more calories
  • It may promote insulin response, meaning your body treats it like sugar
  • You use diet drinks ‘zero calorie’ ideology to eat more because that was zero calories

And don’t even get me started on why these artificial sweeteners are bad for you in a million other ways.

As for the ‘my drink only has 100 calories’ – check the sugar level. I recently looked at a ‘green tea’ beverage that boasted it only contained 100 calories. The problem? There were 25 grams of sugar in it!! Let’s do the math. 4.2 grams of sugar = 1 teaspoon of sugar. That means SIX TEASPOONS of sugar are in this drink! Let THAT sink in.

  1. You’re not working out properly. Now this could be a book in and of itself. But if you are not getting your heart rate up, you aren’t giving your body the cardio-vascular workout it needs to be healthy and in turn shed a few pounds. I love yoga and weight lifting, but if I am looking to lose weight, a sweaty cardio session needs to happen 2 – 3 times per week at least. And please don’t think that hot yoga is you sweating that much. I mean a 45 – 60-minute session of bootcamp, running, kickboxing. Get your body really moving hard.
  2. You’re not getting enough sleep. Research shows that too little sleepmesses with your metabolism and contributes to weight gain. I know this is easier said than done. I am a really good sleeper and have no troubles falling asleep nor staying asleep. But it really is imperative for so many health reasons including weight loss. There are lots of great natural aids to help you including Melatonin and CBD Oil.
  3. You’re way too stressed out. When we’re stressed out, our levels of cortisol in our bodies increase. In turn, overeating turns into a habit. Not only that, but because your increased levels of the hormone increase your insulin levels, your blood sugar drops and you crave sugary, fatty foods. Pretty much the worst combination for weight loss. Taking a walk, doing a yoga class, mindful breathing and meditation are all simple ways to keep your stress levels in check.
  4. You think you’re eating clean and you’re totally not. This one can be a bigger battle. There are so many factors involved here, but here are a few of the top things we hear people THINK are okay and really aren’t:
    • No consideration for what their food is cooked IN. Stick to raw organic coconut oil, extra virgin olive oil or hemp oil
    • Ease up on your intake of big carbs. By this I mean bread, rice, pasta, flour. It really doesn’t matter if they are ‘whole grain’ or not if you’re eating three cars a day. Stick to one. If you have toast in the morning, no more for the day. Especially at dinner if you plan to not do much activity in your evening. It will be stored as fat in your body if you aren’t burning them up…and you’re not!
    • You’re not eating enough good protein. You need to eat it at every meal. Wonder why you feel hungry by 10am when you JUST had breakfast at 8? It’s because you’re eating things like bread and muffins instead of things that will sustain you for longer like eggs, vegetables, lean meats and fruit.
    • You’re scared of fats because of the word. That needs to stop. GOOD fats like avocados and nuts are your friend. Don’t go bonkers on them but eat them daily.
    • You’re eating at the wrong time of day. “I go all day without eating and have a clean dinner and a late-night snack and I can’t figure out why I can’t lose weight!”. Ummmm…this is the opposite of what you need to do. Eat. 3 times per day. Largest meal in the morning, smallest at night. Or try intermittent fasting to really get things rolling
    • You’re not supplementing. There is no way you’re getting it all in, especially 8 serving of veggies a day. You need to supplement with vitamins, minerals and a greens replacement.

Some food for thought (pardon the pun) for you to think about what you’re doing or maybe not doing to help you reach your goals. If you enjoyed reading this blog, let us know what you want to hear more about in the comments section below!

Baru Rubs & Sauces

With Barbeque Season officially here, the timing could not have been better to try what is now my new favourite seasonings! I had been so bored with my regular “go-to” menu and was looking for something to “spice things up” without going completely off what I know how to cook. 

Here’s where Baru Rubs and Sauces steps in! Baru is a Vancouver-based company started three years ago by two BFFs – Zeta Newis and Nina Lafleur – as a spin off of the successful Kitsilano restaurant – Baru Latino.   Part of what makes their products so unique is that they are a small batch, handmade producer based out of an award winning restaurant.  Who wouldn’t want to bring this deliciousness home for their own daily consumption?

I think I may personally love the business for the fact that the co-owners are women, BFFs, foodies and Canadian.  Nina Lafleur attributes their success to their belief in  “fresh, healthy, tasty ingredients and a commitment to our customers”

The friends’ love for food and cooking is evident in their products.  They want to make healthy, fresh and delicious food for friends and family. This is something I completely relate to. “Food is family, friends, and community. It is something that unites us all. With our products, you are able to sample foods which are inspired from different areas of the world, take them home and try new things.”

Having tried all of the rubs and hot sauces, I have to say that they are as unique and diverse as my own family.  Their “Hot’R Sauce – Even Hotter” is, by far, my husband’s favourite he’s ever tried.  Having spent 6 years in the Caribbean, the flavour takes him back.  He LOVES hot sauces – but this one isn’t just hot, it’s packed with flavour.  He said “it’s the habenero…I can taste it in the sauce”.  When I asked him more about what he thought, he said “it’s all gone. We NEED to get more!” For this discerning hot sauce fan, this is the greatest compliment.

Now for the rubs… I have a mixed crew of test subjects and palets … I like spice and flavour, my husband likes HOT and flavour and my daughters like flavour packed spices without the HOT.  The girls favourite was the Chimichurri Rub.  I marinated chicken in the recommended mix of (olive oil) and rub before cooking.  They actually fought over the last piece and asked to have it for lunch!  Success!

I love the fact that these rubs are packed with flavour, not just sauce or salt. I also love that they give suggestions to how to use them – I didn’t even think of using it as a marinade! Baru hit the nail on the head with their focus on putting ethnicity and global tastes into a product.  It goes outside my own personal usual “go-to’s” – which I love!  I can’t wait to try these rubs on fish!  And steak is a “no-brainer”.    

Currently their products are only sold in retail stores in BC but they are wanting to expand outside of the province. Luckily for me, five of their products (including the coveted Hot’R Sauce!) are available online and can be shipped anywhere in the world. Currently their offering free shipping in Canada for orders over $30. Yippee!

I’m happy that I was able to try Baru’s products – not only to have a future Father’s Day gift idea, but also to help me break out of my usual fare of seasoning-free kid cooking to a kid and adult-approved cooking environment!

If you are interested learning more about or trying the Baru Rubs & Sauces yourself this BBQ season (or anytime really!), please visit their website: https://www.barurubsandsauces.com.

Cacao Now – My New Favourite Nutrition Secret

 

 

 

 

On the advice of my brilliant nutritionist, I started to add more raw cacao to my health regime earlier this year. I purchased raw cacao powder and planned to put it in my morning concoction, which is a mixture of a green supplement, maca powder and now this. I found the combination worked really well to get me through my workouts, as I do intermittent fasting and need a boost. But the mixture was far from tasty. I could get it down, but figured there must be another, tastier option for the cacao. I wanted to find something that was raw, real, organic, and tasted awesome. Sounds impossible right? Wrong.

I stumbled across a company called Cacao Now founded by Tove Redeby and found a plethora of options to try. As I read more about the products and business, I found myself pretty fascinated with the woman behind the company and thought she would be a perfect person to interview and highlight in our FIT Women & Girls blog and social media. A super strong, healthy, environmentally-conscious woman…just our type!

“I have been interested in optimal eating and whole foods, as well as organic living and the environment for as long as I can remember. I have a diploma in nutrition, and I have always been fascinated by the power of food, REAL food. I believe that the foundation of most of our modern health issues are connected to what and how we eat, and that we can ultimately heal ourselves through our eating choices. As an avid all-around athlete, the connection between great food and great performance has also always interested me. My most important education has taken place in the mountains and in the kitchen, and my work is in service to both,” says Tove.

Let’s take a look at the health benefits of cacao:

  1. Cacao contains the highest concentration of ANTIOXIDANTS of any food in the world!
  2. Cacao seems to be the number one source of Magnesium.
  3. Cacao contains enough CHROMIUM to help reverse deficiencies in this mineral.
  4. Cacao is an excellent source of MANGANESE and ZINC.
  5. Cacao has an very high value of Vitamin C.
  6. Cacao is high in FIBER.
  7. Cacao contains essential omega-6 fatty acids. Once the cacao bean is cooked, the chocolate product automatically contains rancid omega-6 fatty acids (trans fat).
  8. Cacao contains Phenylethylamine (PEA). PEAs are a major class of chemicals that our body produces when we fall in love. This is one of the main reasons why love and chocolate have such a deep relation (this relation is not merely a myth). But, as PEAs are heat sensitive, they are not as present in cacao that has been heated.
  9. Cacao is rich in serotonin.
  10. Contrary to popular belief, Cacao is a poor source of Caffeine. Cacao contains Theobromine, a close relative to Caffeine.

Starting to sound like gold isn’t it? But how does it taste?

I have tried three of Tove’s Buddha Bars – Raw Chocolate Vanilla Bean, Raw Chocolate Peppermint and Raw Chocolate Orange Zest. The orange zest reminded me of the Christmas orange chocolate you get at the holidays. If that flavour is your jam, you’ll love this one. The vanilla bean is a subtle hint of vanilla, and if you are a big dark chocolate fan this one is for you. But that peppermint option – whoa! It’s delicious.

So here’s the cool part. I honestly felt the effects from eating this bar almost immediately. It gave me an energy boost, but not a jittery shakey boost. It seemed to just uplift me. This might be the most perfect pre-workout snack I can imagine. I at times workout twice a day with how my schedule is, and find that I need something to give me that extra umph! I completely avoid any sort of pre-workout supplements as I find them often riddled with chemicals and make me feel jittery and gross. I don’t like to eat too much before a workout as I find it makes me nauseous. Behold the solution! And here’s why this particular brand company is where it’s at:

There are absolutely zero refined sugars in Cacao Now products. Everything is sweetened with dates and/or raisins. Sugar is seriously the devil – avoid it as best you can. The cacao comes from raw cacao nibs, not a processed cacao mass, and therefore no fillers or ingredients we can’t pronounce are included. And Tove genuinely cares about what she is making and who she is making it for. She “deeply believes in the energetic connection between human and food” and in such energetically cleans her space before making her products.

Made in Squamish,BC, much of her product line is only available to the rest of Canada on her website. But don’t think for a minute that this woman plans on stopping there. With an upcoming expansion of her product line, she hopes to be in health food stores across the country soon. She is on a mission that I feel many of our readers can relate to. “My mission is just as much to share my knowledge and my passion for conscious living; to share the wisdom and healing powers of food and specifically of cacao; to spread good vibrations and LOVE; and ultimately to do my little part in making this world a “better” more loving place,” says Tove.

We love supporting strong, entrepreneurial women doing great things across our country. Eating real food, listening to your body, and eating mindfully are the words of wisdom Tove and Cacao Now want to share with you.

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My Love Affair with Broccoli

I literally eat broccoli every single day. It’s to the point that I crave it around 3pm. I love it raw with hummus – it’s my absolute go to afternoon snack. I love the taste, love how it fills me up just at the right time and is loaded with tons of nutritional benefits. I strive for my nutrition to be at the 90-10 rule. 90% of what I eat to be healthy, nutrient dense food, and the remaining 10% I give myself some slack. And the addition of a daily dose of broccoli allows me to get there. Here are the best nine reasons why broccoli should be in your every day routine:

  1. Broccoli is loaded with vitamin C, which is a powerful antioxidant and protects the body from free radicals. This has been shown to be a solid defense against cancer.
  2. Broccoli has sulforaphane, which researchers believe gives broccoli a particularly strong ability to fight cancer properties. This sulforaphane switches on the genes that prevents cancer development and switches off those that help it spread. WOW!
  3. Broccoli also has the ability to help restore your immune system as you age, and in turn helps your liver detoxify. Your liver plays a huge role in how clean you entire system truly is, and ensuring it is pumped full of detoxifying agents is key.
  4. Broccoli has loads of omega-3 fatty acids that are known to be anti-inflammatory. We have all heard that we want to have an ‘anti-inflammatory diet’ but what does that really mean? Chronic inflammation can cause numerous issues including mood disorders like depression and anxiety, issues with your cardiovascular system such as heart disease, swelling and pain in your joints, issues with your digestive system. Personally, all things I would like to avoid.
  5. It is good for your heart. Broccoli has been shown to reduce and even reverse damage to blood vessels. It has tons of soluble fiber that helps cholesterol leave your body.
  6. That soluble fiber? That helps you feel full longer. I love it at 3pm because when I’m hungry I need to eat! I can’t wait until dinner time for my next meal, but don’t want a full meal at that time either. Broccoli and hummus fills me up just enough to make me feel satisfied until dinner time. If you’re trying to lose weight, eating foods high in soluble fiber is key to reduce your appetite.
  7. It keeps you super regular! Did you know a healthy digestive system has you going poop at least once if not twice a day? If you aren’t, try adding broccoli to your day to keep things moving quickly.
  8. Broccoli is great for your bones and skin. It is a solid source of folic acid and potassium which help build collagen, and keep your tissue and bones strong. This can also help you avoid osteoporosis as you get older.
  9. You want to try to keep your body alkalized, meaning less acidic. Broccoli is great for that. It can get a bit complicated on how to, so if you are interested, we would suggest you reading this terrific article from Real Food For Life.

Are you sold on broccoli? There are tons of options in the grocery store for ready-cut broccoli to take the chore out of food prep on this one. If when you first try it hurts your stomach, lightly steam it. Adding real butter or honey is a great trick too to help you enjoy the taste. It’s so great when the planet gives us such a remarkable food…enjoy it!

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