The Big “C” – What to Do When Your Friend or Family Member has Cancer

I’m fortunate enough to write this blog as someone who has not been diagnosed with “the Big C” so far in my life. I do, however, know too many people that I love who have been diagnosed. From my experiences with them and from what they have spoken to me about, I have come up with my own “do’s and don’ts list” when it comes dealing with someone that has cancer.

Do – know your relationship level with the person and act accordingly. If this person is a colleague at work and you are not very close, don’t sob on her lap about how awful this is and how bad you feel. Judge your relationship and act accordingly – even if it’s to just say how sorry you are to hear.

Don’t – just offer. DO! Don’t leave it up in the air or dependant on your friend to call if they want to talk. Call her. Text her. Email her – whatever. Just check in. And don’t offer to make a meal. Instead tell her you will make X and just to let her know when is a good night to drop it off. When you do drop it off, don’t stay. The reason most people turn down a meal is because they are in no mood to see people. Chances are they aren’t feeling well and the house is a mess. Don’t come in – even for a short visit. You could even just leave it on the front step with a note and leave after you ring the doorbell.

Don’t – take it personally. If she wants to open up and talk, great. If not, don’t get upset or hurt. You have no idea what she’s going through – even though you could imagine, you don’t know really know. Remember, this isn’t about you.

DO – Let her be sad, mad, angry, frustrated, regretful, blaming etc… This is her life. Getting this news changes everything. She’s allowed to feel all of these feelings.

Don’t – tell her it’s going to be fine. You have no grounds to say something like this. You don’t know. Hell, even the doctors sometimes don’t know.

Don’t – be a selfish asshole. A friend of mine told me about a time, when she had breast cancer, that her friend was over for dinner and kept whining about having to go on blood pressure or thyroid pills! She wouldn’t stop complaining about the fact that she would have to be on them for the rest of her life. OMG! It’s a PILL! My friend didn’t even know what her treatment or odds were like to live, and this twit is talking about her thyroid issue? Get a clue!

DO – be there. Whether it’s a phone call or to go for a spa day or to listen to her cry for 3 hours, just be there.

DO – learn about the disease. Each type of cancer is different and so are treatments. Take time to learn about the type of cancer so that you can be educated if and when you speak to her about it.

DO – share information. If you hear about a new treatment, drug, research or vitamins etc… let her know. Although it’s likely she knows all there is to know from googling the hell out of cancer, she may not have heard of your information. At the very least, she knows you care and are thinking of her.

DO – offer to help. Again depending on the relationship, offer to help drive to treatments or pick up kids from school, or make a meal or clean her bathroom. I find that offering this help to the spouse (if applicable) is most useful. This person is having to pick up the slack on top of having to deal with the illness as well. This person would be more likely to accept help than your friend – or at least that has been my experience.

DO – be positive and supportive. Don’t go overboard and be annoyingly positive – like everything is sunshine and lollipops. But do try to be a source of positivity and support. It has been proven that thinking positive and sending positive energy to injured body parts speeds healing. So try to encourage that.

DO – continue your normal relationship. Continue to celebrate birthdays, have girls’ night, watch The Bachelor, gossip about celebrities and more. Although having cancer has changed her life, it hasn’t ended it! She will likely want or need some sense of normalcy and distraction and a chance to just laugh and smile.

I know that some people may read this and agree or disagree. This is just what I, personally think is appropriate from my own experiences with family and friends. I’m hoping that you will never have to use this list because no one you know will ever get cancer. But if you do, this could be a good starting point on what to do next for your loved one.

How to Eat Healthy During Summer BBQ Season

We are well underway with summer in Winnipeg – the weekend getaways to the lake, the countless festivals in the Exchange District, enjoying the incredible patios our city has to offer, and spending time with friends and family at the ever-popular BBQ. But summer indulging can take its toll on our health and on our waistlines. I think most of us drink a little more and eat a little more that is outside of our regular regime in the summer. It’s time for enjoying the weather, getting outside, and in turn, indulging. But we don’t have to go overboard. Here are a few tips on how to eat healthy next time you’re out and about in barbeque season:

  1. Reach for whole-wheat buns rather than white buns. Personally, I like the taste of whole wheat much better, and feel that everyone can acquire the taste buds to enjoy this option. Whole wheat is rich in fiber, is a plant-based protein, and is higher in phytochemicals, vitamins and minerals than is white bread.
  2. Stick to veggie or turkey burgers or boneless skinless chicken breasts instead of hot dogs or hamburgers. The World Health Organization last year linked processed meats (i.e. hot dogs and sandwich meat) and red meat to cancer. “A risk of several cancers may be associated with high consumption of red meat or processed meat. Although these risks are small, they could be important for public health because many people worldwide eat meat and meat consumption is increasing in low- and middle-income countries.” (Source: World Health Organization). So if an increased risk of cancer isn’t enough of a reason to reach for a secondary option, I don’t know what is. Boon Burger makes amazing vegetarian options that are sold both in their restaurant (79 Sherbrook Street) and at the grocery store.
  3. Go easy on the sauces. Everyone loves the toppings that come with burgers. Pile them on veggie style. Add tomato, onion, hot peppers, pickles and lettuce. With regards to condiments, try to stay away from high-sugar ketchup or mayo. Mustard and hummus are great substitutions.
  4. Don’t drink your calories. When it’s hot outside it’s important to stay hydrated. Whether you are drinking alcohol or non-alcoholic beverages, try to cut out high sugar options like pop or fruit juices. Try infusing your water with oranges, raspberries or mint for a fresh summer flavor without all the calories.
  5. If it’s a potluck, bring a healthy dish like a spinach salad or fresh or roasted vegetables. Summer is a great time in Winnipeg for fresh fruit and veggies, purchased locally at many of our Farmer’s Markets around the city. Adding berries to a spinach salad is a terrific way to increase the vitamin C while having a delicious summer salad.
  6. Don’t over indulge. The best way to do this is simple – get a plate, put your food on it and stick to eating just that. Try to avoid grazing all night over the finger food and snacks.
  7. If there are lots of starchy side dishes like pierogies, potato salad or pasta salad, try to pick just one. Think of it as prioritizing your food and pick just your favorite. Try to fill up on the healthier options around you.
  8. Stay active. The great thing about BBQ season is that is it so nice outside. When you’re done eating go for a walk, toss a football around or play a round of tag with the kids. This avoids the heavy feeling after you eat.

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Top 10 Items for a Healthy Kitchen

When first starting out on your healthy journey, 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. Here is my 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 summer time foods. I grow beets in my garden, and purchase them at the farmers markets throughout the summer until it is time for my garden to harvest. 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 – oh how I love my 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 Magnum Performance Greens 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 – Summer is definitely the season of 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. I like to freeze them in the summer months so I can have delicious flavorful ones all winter long for snacks or shakes. Berries are high in antioxidants, vitamin C, are great for your skin and can boost your immune system.

We are always on the hunt for great resources, so wanted to share one of our new faves with you! Check out Positive Health Wellness for great info to help you stay on a positive healthy track!

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Ladies – Are We Hurting Our Girls?

Ladies. We have a problem. A BIG problem. We are unhappy with our bodies. And not just a little bit. And not just a few of us. 91% of women have an ‘I hate my body’ moment every single day. And if we hate our bodies that much, how dare we tell the little girls in our lives to love their bodies if we can’t do it ourselves. And could you imagine hearing an eight year old say ‘I hate my body’? Neither can I. But it’s happening. Every day. In every city. In almost every home.

Let’s be honest. Are you dieting right now? Have you put yourself on a ‘diet’ at all in 2017? If you are trying to lose weight to be a healthier version of you, good for you. That’s awesome. But the reality of it is that most women are dieting to achieve their ‘ideal body shape’. However unfortunately, only 5% of women naturally possess the body types we see in the media. So if that’s your goal, let’s start over.

You’re eating healthy and exercising often as part of a healthy lifestyle, NOT a diet. Now here’s my next question. Who knows that you’re on this kick? If you phrase it in ways such as ‘I’m eating healthier for more energy’ or ‘I’m heading to the gym for my heart health’, you’re doing terrific. But if you’re using phrases like ‘no cake for me…it’s bathing suit season!’ or ‘I’m taking my fat ass to the gym so I can fit into my clothes again’, then you are not only doing it for the wrong reasons, but you are bound to fail. The number one reason you should be living a healthy lifestyle over being on a diet is because you LOVE your body not because you HATE it.

So who’s hearing you? I have three little nieces who I would walk on fire for just for a hug. I feel I play a very important role in all of their lives for a host of different reasons. Do I think my body is perfect? Nope. But I sure wouldn’t dare talk about my imperfections or my desire to change anything about my body around them. They look up to me. If they hear me say ‘I feel fat’ or ‘I wish I could have a more toned ______’ they would then start to look at their own bodies as anything but perfect. They mirror what they see and what they hear. I would die if I heard any of them say they feel fat.

Here’s the thing about body image. It’s all in your head. It’s the way we perceive our own bodies and the way we ASSUME others perceive us. It has to do with our emotions, perception, imagination, and it is ever-changing. Where you are in your menstrual cycle, what you have been eating, what your mood is like, are all factors that relate to our body image.

Have you ever woken up in the morning and looked in the mirror and thought, ‘UGH!’? But then two days later you look in the mirror and think you look super good? Well your body didn’t body swap in 48 hours. One day you love it, one day you don’t. Unfortunately you’re not alone in this thinking. Almost ALL of us do it. And I bet that there is someone out there that thinks your body is a ten out of ten. Or there’s a woman out there that would give her left arm for a butt like yours.

How do we make it better?

I think the first step is being conscious of the fact that body image is not the reality of how your body looks. We need to start to love our bodies – the rolls, the scars, the stretch marks, the short legs, the small boobs – all of it. And really love it. Know that what makes your body unique is sexy AF. It’s not about perfection. There’s no such thing. I bet you Victoria Secret models have days that they wake up and wish they didn’t have the thighs they do too and as crazy as that sounds, it’s true.

Second, know the signs of having an eating disorder. “Eating disorders are not just about food. They are often a way to cope with difficult problems or regain a sense of control. They are complicated illnesses that affect a person’s sense of identity, worth, and self-esteem.” (Source: Canadian Mental Health Association).

This is a SERIOUS problem for women in our country. We need to help each other and support one another when it comes to eating disorders. When you see a woman who is obsessively working out or dieting to an unhealthy level, or simply not having a positive relationship with food, exercise and her body, don’t shame her. ‘She’s sooo skinny’ isn’t a helpful statement. It’s body shaming. Instead, reach out and provide assistance. The Canadian Mental Health Association is a great starting point for more information here.

Next, and a bit lighter…find that picture that you look amazing in. Put it in your bathroom, on your fridge, as your screen saver or on your mirror. Remember every time you look at it that THAT is how you look all the time! Even on the days you haven’t had time to have a shower, get out of your sweats or even brush your hair, that woman is still the same woman! And don’t be ashamed to say ‘Daaaaaaamn I look good’ way more often! It’s infectious. There will be haters out there who say you are cocky or full of yourself or whatever else they can come up with. But who cares? Let them think that you loving yourself is cocky. In fact, give it a little giggle. Because YOU need to be with YOU every single second of every single day.

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Sources: www.DoSomething.org and www.about-face.org

 

Let’s Talk About Menopause!

They say there are two things you can be sure of in life – death and taxes. However as women, we get a bonus third thing we can be sure of – menopause. Yay! Lucky us! Menopause is defined as “occurring 12 months after your last menstrual period and marks the end of menstrual cycles.”

Such a simple definition obviously doesn’t capture the scope of this “change” women endure. Menopause can happen in your 40s or 50s and even into your 60s and beyond.

Some women are thrilled about the idea of no more monthly periods including cramping, headaches and inconvenience. They can also have copious amounts of sex without having to worry about pregnancy. It is a time where we have earned our womanly stripes and are more proud, confident and sure of ourselves than ever before. However some women are saddened by the idea of going through menopause because they feel like they may no longer be vital, fertile and sexual. I would argue this with the fact that Christie Brinkley is 61, Elle Macpherson is 51, Sofia Vergara is 44 and Jennifer Lopez is 48 this year! This is a sexy group of potentially menopausal women!

Besides having to come to grips with the idea of menopause, there is also the “in your face” physical symptoms that can sometimes be nearly unbearable. The physical symptoms include the infamous hot flashes, irregular periods, vaginal dryness, night sweats, difficulty sleeping, mood changes, weight gain and slowed metabolism, thinning hair, dry skin and loss of breast fullness. Sounds fun right?! OMG!

Here are some symptoms (listed below) that you may experience in the thick of menopause and some ideas for relief. The reliefs listed are ones outside of menopausal hormone therapy (MHT). MHT is an option that may alieve many symptoms of menopause. Be sure to discuss any of these options with your doctor prior to implementing them.

Hot flashes – Be cognizant of what trigger these – spicy food, alcohol, caffeine or stress – and avoid them if possible. Also do whatever else you would do in the middle of a heat wave of summer – fans, relaxing and “breathing”, dressing in layers etc… Consider taking black cohosh. It is said to be beneficial in easing feelings of depression as well as regulating body temperature.

Vaginal dryness – As mentioned above, just because you are menopausal, doesn’t mean you can’t or don’t want to get it on! So if you do experience dryness, there are lots of great lubes out there. I would suggest buying one at a sex toy store rather than the pharmacy – they have way more options there for you to use. Using a water based one is also where it’s at. If the over the counter variety don’t do the trick, talk to your doctor.

Problems sleeping – Everything’s better with a good night’s sleep. One of the best ways to get a good night’s sleep is to be physically active. But don’t do this close to bedtime as it might make you more awake. Also, avoid working or “screen time” right before bedtime, caffeine after noon, and avoid alcohol close to bedtime.

Mood swings – Great! So as if we weren’t hormonal enough before menopause!?! If you are experiencing mood swings, getting enough sleep, reducing your stress and staying physically active will help ease your stress. Depression is another common side effect of menopause. If this is a new condition for you or is exasperated by menopause, talk to your doctor.

Here are a few other ideas that could help…

Healthy lifestyle – Menopause is another instance when proper nutrition and exercise are paramount in achieving benefits to your body and relief of symptoms.

Support – Consider joining an “in person” or online support group for women who are going through the same things as you.

Yoga – Continual evidence supports the notion that yoga can help relieve irritability and depression brought on by menopause. Women report that yoga relaxation and stretching techniques help stabilize their moods while improving their overall well-being.

Mindful Breathing – Another great idea to incorporate into your life is meditation (menopausal or not!). Meditation and “mindful breathing” can help calm your mind and any anxiety you feel including during times of hot flashes. It will also allow you time to decompress, destress and relax.

Acupuncture – Some women swear by acupuncture as a great treatment and alternative to hormone therapy for menopausal depression and hot flashes.

Supplements and Herbs – In addition to Black Cohosh, you may want to incorporate St. John’s Wort and Ginseng into your regimen. St. John’s wort is said to be an effective treatment for menopausal mood swings, improved sleep, relaxation, and reducing mild depression and anxiety. Ask your doctor before you begin taking St. John’s wort, as it might interact with other medications. Ginseng may be used to treat menopausal symptoms of fatigue, anxiety, and stress.

Luckily we are in the best time in history to go through menopause. We know more about menopause now than ever – including best ways to relieve symptoms!

Everyone’s journey through the “change” (for the better) is different. For some, it’s hell and for others it’s a cake walk. Hopefully yours is the latter. If not, hopefully this blog will help you find some relief or at least have some solid options to consider and talk about – with your circle of “people” and with your doctor. I also hope you to consider the notion that menopause isn’t a curse, but rather it’s an end to cramps, bloating, tampons and headaches! That it is a path to freedom! Let’s all see this as a graduation – you made it through the trenches and now you can soar.

My Top 10 Items for a Healthy Kitchen

easy-kitchen-tips-to-cook-food-fast-and-yummy
When first starting out on your healthy journey, 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. Here is my 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 Magnum Performance Greens 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.

Top Ten Food Swaps for Healthy Living

Grocery

When we think about eating healthier and more nutritionally dense food, often people think about it being restrictive. They think about all the massive changes they need to make to their current eating habits, and all the things they can no longer enjoy. There needs to be a major shift in mentality if you truly want your food habits to become healthy long-term. You need to think about all of the things you are adding to your body to nourish and care for your cells. You need to think about how great you will feel from eating healthy – increased energy, better mood, and slimmer waistline. I would suggest that for anyone who wants to put their nutrition at the forefront, to do away with the word ‘diet’, as this constitutes a concept of it being temporary and restrictive. Rather, change the wording and mentality to eating healthy – because your body deserves it.

When first starting out, there are some simple changes you can do that can make a huge difference. Here is my list of ten food swaps to get your nutrition working for you today!

  1. Ditch the Soda. Both regular and diet soda can wreak havoc on your health. Soda is loaded with sugar or aspartame, phosphoric acid and caffeine all having various adverse health effects. Drinking soda can lead to obesity, is bad for your teeth, and can lead to dehydration. Swap it for infused water, which is simply water with fruit, lemons and/or herbs such as peppermint or cilantro. There are tons of recipes online for different flavors, or just put your favorite berries or citrus flavors in your water bottle.
  2. Ditch the Flavor Shots in Your Water. Staying hydrated throughout the day is very important, especially in the summer. But adding a quick squeeze of high sugar or aspartame-loaded flavor combats the goodness of the water. Instead, opt for infused fruit water or consider adding a splash of chlorophyll, apple cider vinegar or kombucha. All of these additions have different health benefits and can be purchased at your favorite health food store.
  3. Buy Ready to Eat Veggies. Do you ever throw out vegetables that you haven’t got around to eating? If you’re anything like me, this drives you nuts! It is literally throwing money into the garbage. Although ready to eat veggies (pre-cut, pre-washed) are slightly more expensive, if you eat them instead of tossing them in the trash, it ends up working out. With busy schedules sometimes we don’t have time for a lot of food preparation, so if you can grab some carrots or broccoli that are ready to go, you may tend to eat more of them.
  4. Swap Your Dips. Who doesn’t love a great dip with their snacks? These are often loaded with unwanted calories, sugar and bad fats. But the idea of dry broccoli is definitely not winning me over. Instead, try using salsa or hummus. If you really have a craving for something creamier, swap your sour cream for Greek yogurt.
  5. Swap the Whites for Browns. This one is huge! If you are currently eating white rice, white bread, white pasta, white flour, crackers, cereal…its time has come to an end! Loaded with sugar, these trigger a release of insulin and an hour or two later your hunger returns. This can lead to diabetes, obesity and issues with your heart health. Instead opt for whole grain foods such as whole grain bread, pasta, flour and cereal.
  6. Swap Your Cooking Oils. Sometimes it’s not just about what you’re eating but what you’re cooking it in. If you are currently using margarine or any type of vegetable oil (canola, soybean, corn, sunflower, safflower, peanut oils) it is time for change! Swap any of these out for either raw organic coconut oil or extra virgin olive oil.
  7. Swap Your Flavored Yogurt. Often flavored yogurt is full of sugar in the fruit mixture at the bottom. Instead, opt for plain yogurt and mix in your own fresh fruit. Adding blueberries, raspberries or even banana brings the same amount of delicious flavor and has the nutritional benefits of fresh fruit, without the same sugar content.
  8. Swap Out the Creamy Soup – I love soup! In fact I could probably have it every day and never get bored. Processed soups are often loaded with sodium and items I have never heard of in the ingredient list (I mean really, what is ‘monosodium glutamate’ anyway?). If you are having soup, try swapping out cream-based soups for tomato-based or broth soup. Making soups at home is a great way to bring a healthier soup to the dinner table.
  9. Swap Out Your Sandwich Meat. I gave up processed deli meats a few years ago when learning about the adverse health issues that have been studied on the effects of eating this food long-term. Studies have shows eating deli meats can cause cardiovascular issues and an increase risk for certain types of cancer. Swap out your bologna, pepperoni and turkey breast for pieces of meat from the bone such as chicken or turkey.
  10. Swap Out Regular Ground Beef. An easy switch when strolling through the meat aisle is choosing extra lean ground beef opposed to regular ground beef. If beef is not on your menu, try extra lean ground chicken or turkey.

Remember it is not about denying yourself the things you love, rather making slight adjustments and adding healthy and nutritionally dense food to your plate.

Protein My Way

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Three things I love: Winnipeg, Family and Health! Apparently I am in good company.  I am so excited to hear that a local Winnipeg family – Bryce, Graham and Erin Folster, along with Derek Penner – have created something truly unique and needed in the Canadian – and world-wide market. They have created Protein My Way – a protein shake vending machine company to bring healthy and nutritious beverages to the masses. I think that this is exactly what is missing in so many places – schools, hospitals, community centers, and anywhere you have vending machines.

So, of course when I hear about a new company or product, my question is always “Why”? Why this idea? Why now? How did this idea come about? The answer starts from a simple car ride. These hockey playing Charleswood brothers were driving home from the gym one day when they wanted to get a protein shake. There was nothing convenient that was not only packed with protein but also low in sugar. This discussion inspired the future and development of Protein My Way.

What fueled the inspiration was that both Bryce and Graham noticed a lack of healthy and convenient food items in many of Winnipeg’s local fitness facilities. “The frustration I came across was the lack of nutrition in facilities that promoted healthy living.” So instead of sitting around and wishing for change, they sprung into action.

The Folster family is not alone in wanting change. Although vending machines are synonymous with offering products such as cookies, candy, chips and sugary beverages, the last ten years has seen a shift. Vending machines have been diversifying their offerings following a change in consumer snacking preferences coupled with technology advancements in the vending industry. More consumers are wanting healthier alternatives more readily available and are willing to pay more for those alternatives.

The family has poured their blood, sweat, tears and funding into Protein My Way (“PMW”). They must be on the right track with something unique and innovative because the Canadian National Research Council has also supported the funding to make this product a reality. It has brought together two mega industries, health and wellness and vending machines. There is no other like PMW on the market – providing a convenient, healthy, high protein drink 24/7 in any location.

In keeping with their commitment to health, Protein My Way has gone one step further. They have created their own protein powder used in all machines, which is one of the healthiest on the market. It is no wonder with all of this uniqueness coupled with consumer trends, that machines have already began selling in Canada, the United States and the Middle East in gyms, hotels, airports, offices and schools.

Not only do I love this company for its innovation and its strong family base but also their values when it comes to sport and fitness. “We truly believe any child in sport has a way better chance in growing up to be a more confident, and healthier-minded individual.  This is where my brother and I knew we could make a difference,” says Bryce.  So cool.

I am so excited about this technology and extremely proud that these are Winnipeggers and Canadians that are making strides in the area of healthy living. I can’t wait to try my own PMW at my gym! If this is something you’d like to see in your kids’ school or your gym, contact them at www.proteinmyway.com or let us know in the comments below and we’ll help start the conversation.

Check out the article about Protein My Way in the Winnipeg Free Press.

 

How To Start Loving Your Body

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Do you ever have one of those days where you think ‘wow my body feels great today…I wonder what I weigh?’ to only step on the scale to get disappointed? You gained 5 pounds and you just don’t understand how you can feel so good yet the scale is telling you not to.

Do you ever have one of those days where you look in the mirror and don’t like the way that your tummy isn’t flat or the way your thighs look or the way your butt just isn’t high enough? But yesterday, you looked amazing so what happened over night?

Do you ever have one of those days that you go to the gym and you are feeling so great about yourself until a 20-something girl in a sports bra and booty shorts shows up and your mindset changes to how far away you are from where you want to be?

You’re not alone. In fact, over 90% of women have a ‘I hate my body’ moment EVERY SINGLE DAY. 90 PERCENT!!

Well we need to change this. NOW. And this week’s blog is dedicated to a few suggestions on how you can start loving your body immediately.

  1. Throw away your scale. Seriously. Who cares what the number is? Are you competing in a kickboxing match? No. So who cares if you are up or down a few pounds. If you look in the mirror and feel great, that’s what counts. A number is just a number.
  2. What mirror do you find yourself doing the most negative body talk in? That mirror needs to start showing you some love. Grab an old lipstick or a sharpee and make a huge pink heart with three things you love about the way you look. That mirror needs to tell you how beautiful you are even when you don’t see it.
  3. Take naked pictures of yourself. This one might be a stretch for some of you, but honestly, when your body is feeling so hot, snap a pic. Lying down, standing up, from behind, the front or the side – or maybe all of these. On the days where your body isn’t feeling the love, go back through your photos and reassure yourself how hot you really are. And if you’re thinking – ‘my profile pic on social media does this’ – it’s not the same. Loving your body in its raw naked state versus covered up is not the same. We need to start loving our bodies without the layers.
  4. When you find yourself over-analyzing your body, stop and quickly shift your focus to the three things you love the most about yourself. Not only is this good for your head game, but positive body thinking attracts a positive body image. And if you can’t think of three things that are gorgeous about you, ask your friends, your boyfriend, your kids. Make a list. Refer back to it. YOU ARE GORGEOUS in every size, shape and color.
  5. Think about the place that you feel your absolute best self, and start to spend more time there. For me, it’s the gym. I wear gym gear that I feel good about my body in, I workout hard, and I am yet to leave saying ‘wow, what a waste of time’. As you start to put yourself in locations that feel good to your soul, you’ll start to hopefully love yourself a bit more.
  6. Be the friend that makes everyone feel like they are the best human to walk the planet. I don’t have a plethora of friends, but I do know that all of them know how much I love them. I tell them often and I tell them why. Everyone loves to feel loved and connected, and it is our job to help the people in our circles feel incredible. One of my favorite things to do is write emails to my friends on my Top 10 Favorite Things About YOU. I would suggest doing this exercise to those you love starting today. And let’s make sure you are on that list of people first.

I hope this gives you a new helpful tips on loving your naked body. For extra motivation and positive living tips, sign up for our newsletter here – www.eepurl.com/GHTT5

Ten Reasons To LOVE the Gym

Every day I wake up and tell myself three things that I am excited about, am looking forward to, or make me happy. This can include the little things like planting my summer garden to having a fun night out with friends to all the great things we are up to with Fit Communications. One thing that constantly comes up in my list is my time at the gym. I crave it. I need it. It makes me so happy to have such a healthy habit part of my life every day. So this week’s blog I thought I would share my Ten Reasons to LOVE the Gym.

  1. Days can be chaotic. I find that no matter what is happening in my day/week/life, heading to the gym for a workout makes it all better. Maybe it’s the endorphin release. Maybe it’s the time away from the choas. All I know is that after an hour doing physical activity, my perspective becomes clear. Everything is going to be alright.
  2. It’s FUN! Whether I am working out on my own or with my favorite gym buddy, it is always a good time. I manage to blast my gangster rap for one hour a day, dance in my head and pump iron. How can an hour be better?
  3. Me time. We all have tremendous obligations – work, kids, family, friends, boyfriends, girlfriends, pets. You name it, there is usually someone or something needing you. This one hour allows for you to concentrate on just YOU. Making YOU the best you possible.
  4. Sometimes with outer strength, the inner strength appears. Have you ever had one of those days/weeks/months where you feel like things might be crumbling? I have. And here is what I know. When I go to the gym and spend an hour on getting my physical self stronger, my mental game becomes sharper. I am more focused. I am stronger. I feel I can take on whatever is coming my way.
  5. Increased energy. I often here people say they just don’t have the energy to workout. The fact is, the more you workout, the more energy you will have. If I miss a few days of the gym, I am sluggish. I have a renewed sense of energy – both physically and mentally – to keep the game on the go.
  6. Getting a hot bod. Let’s be honest. Working out (combined with good nutrition) makes your body look better. Whether you are looking to lose weight, gain muscle, tone up – the gym is where you can do it. You can literally change the shape of your body at the gym. No eating regime can do that. And who doesn’t want to look and feel hot in their body? Everyone has their own self-definition of what that looks or feels like, and as long as you feel great about you, that’s all that counts.
  7. Your health. Your health is up to you. If you want to live a longer, healthier life, being physically active is a key part to this. It has been shown to help with everything from cardio vascular disease to diabetes to cancer prevention. Choose YOU.
  8. Being a role model to those in your life. Do you know how good it feels when someone tells me they go to the gym more or lead a healthier lifestyle because I have motivated them in some way to do so? THAT is worth it all. To have family or friends or sometime complete strangers tell me that I am part of the reason for their motivation to live a healthier lifestyle?? Wow. The ultimate compliment. It is so true that to be inspired is one thing, but to be the inspiration is another. Try and be THAT to your circle.
  9. Being proud of yourself. I really am proud of the fact that I make my health, and therefore my workouts, a priority in my life. It makes me feel really good about myself. That might not be the secret to self esteem for everyone, but I know it helps. When you set your mind to making positive choices for yourself, you feel good about it. The universe has away of rewarding you. Be proud of what you do every day.
  10. A place to bond. I’m definitely not one to chat it up at the gym. But I do find that when I surround myself with like-minded people on a similar mission to me, I am continuously motivated. On any given day I can ask a number of friends or family to workout together. My social media feed is full of people working towards their healthy lifestyle goals. This is a way for us to feel connected. When you connect on a positive level with people, it allows for a continued sense of motivation.

If you’ve enjoyed this blog, let us know! We would love to hear your favorite reason for working out in the comments below. Or to read more blogs on sport, follow this link – http://fitcommunications.ca/category/sport/