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What’s Your Health IQ?

April 26, 2021

You may not a be health expert, but you do have some idea about what “healthy” is, right? Or do you? Health information can be tricky – there are so many conflicting opinions, new information shared, “diets” or ways of eating, recommendations from government and other professionals or experts. How do you know what is right and what is just smoke? This True or False Quiz will have you answer some basic questions about health. Not trends or specific personalized recommendations but general things about health that everyone should know.

1) Vegans tend to be deficient in protein and iron as they do not consume any animal products.
2) Carbs, like rice and potatoes, make you fat.
3) Everyone should take a multivitamin.
4) Eating potatoes are healthy – regardless of how they are cooked.
5) Stress can stop you from losing weight.
6) Red wine is healthy.
7) Hormones are only important as they relate to women and menopause.
8) Adults need 6 hours of sleep per night to be healthy.
9) Sugar is sugar. It is all the same.
10) Meditation is a complicated practice that requires a minimum of 60 minutes per day to be effective as a way to reduce stress.
11) If you have been overweight and sedentary your whole life, getting healthy now will not improve your longevity.
12) Drinking water and staying hydrated is only good for your skin and weight loss.

Here are the answers!

1) FALSE: Although arguable more difficult or inconvenient for those following a vegan diet, vegans have to be vigilant in ensuring they choose foods rich in iron and protein such as dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, and wholegrain cereals and breads. The key is to ensure there is some present at every meal and snack.

2) FALSE: This has been an ongoing misconception for years. Carbohydrates are actually one of the three main building blocks (macronutrients) that make up all food. Protein and fat are the other two. These macronutrients are essential for the body to function. What is important when you are choosing carbohydrates is what nutrients they have in them – to ensure they are providing the most benefit to yours body.

3) TRUE and FALSE – This one is tricky. It mostly depends on what your diet is like. If you are able to get all of the necessary vitamins and minerals your body needs through food, then you probably don’t need one. However, most people tend not to be as “perfect” in their food intake – let alone have the time to cook all of that food – necessary to check off all of the vitamins and minerals on a daily checklist.

4) FALSE: This one should be easy to answer. HOW food is cooked or prepared is just as important as the type of food you eat. For example, with potatoes, a baked potato (without all of the “fixins” like butter, sour cream, bacon) is much healthier than French fries which are deep-fried and full of saturated fat and sodium.

5) TRUE: Stress can lead to unhealthy stressed induced behaviors such as overeating, exercising less, emotional eating and sleeping less. When our bodies are in chronic stress response, meaning we are stressed about 70% of the time, our cortisol levels are in a constant heightened state. When this happens, are cells are inflamed leading to chronic inflammation. Our body holds onto things, like fat cells, when we are chronically stressed and chronically inflamed. This makes it next to impossible to lose weight when we are chronically stressed out.

6) TRUE: YES! (thank goodness given the past year!) Research suggests that drinking an occasional glass of red wine is good for you. It provides antioxidants, may promote longevity, and can help protect against heart disease and harmful inflammation, among other benefits. Just remember though that this is limited to red wine (not all alcohol) and a glass of wine (5 oz) – not half or full bottle – per day!

7) FALSE: Hormones are so much more that something teenagers are full of and menopausal women wish didn’t exist (ha ha!). Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues and organs to help them do their work. They affect growth and development, metabolism, sexual function and mood. When they are out of balance, they can lead to weak bones, diabetes, weight gain and a list of other problems.

8) FALSE: Sleep is SO important to be healthy. It is recommended that adults need between 7 and 9 hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development. People over 65 should also get 7 to 8 hours per night.

9) FALSE: The biggest different between sugars are “natural sugar” – those found in foods such as fruits and veggies and “added sugar” – those that are added to a food during the manufacturing or cooking process. Natural sugars have fewer calories and less sodium with a higher water and nutrient content than added sugars. Added sugar on the other hand, does not contain protein or fiber, which causes your body to digest them even faster and spike your blood glucose levels which are linked to major health issues.

10) FALSE: A huge stress reducer, meditation is often misunderstood. Meditating doesn’t mean you have to be a hippie or a yogi or a zen master! In fact, the process of meditating is straightforward and easy: simply sit and practice. You can do it anywhere and it can be as quick as 5 minutes. There are many apps such as ‘Calm’ and videos on YouTube that can help you get started. You will be glad you did!

11) FALSE: Don’t let your past define you. It is never too late to make a change to be healthy. Anytime is the best time to make YOU a priority and put your health at the forefront. Be brave. Ask for help. You got this!

12) FALSE: Although drinking plenty of water can help improve skin appearance and weight loss, it does so much more than that. Your body depends on water to survive. Every cell, tissue and organ in your body needs water to work. It is essential to the healthy function of every system in your body, including your heart, brain, and muscles.

So? How did you do? If you got all answers correct – amazing! You are well aware of what your body needs for optimum health. If you didn’t get all correct but got most – good job! Keep educating yourself on what you can do to take your health to the next level. If you didn’t answer any correctly or just a few – don’t worry!! The fact that you took this quiz is evidence that you are aware of your own health – which is better than most people. Now you just need to learn more and perhaps get some additional help to get you where you want to go.

No matter where you scored on this quiz, remember no one is perfect. Everyone is at a different stage in their health journey. Congratulations on taking steps like doing this quiz, reading our blog and newsletter and choosing YOU!

If you ever need some more personalized, detailed assistance in your nutrition and healthy lifestyle, contact Andrea at Best You Nutrition.

The Scoop on Poop

November 13, 2019

I wonder why children have such a fascination with their poop. They like to talk about it, they like to show it to anyone who will look including parents and siblings. Whether it floats or sinks, is green or brown, thick or thin, they have to let you know what’s up.

I’m not sure at what age this no longer become socially acceptable to talk about your poop out loud. Even my 10-year-old calls me into the bathroom from time to time to show me her poop. Maybe this isn’t a normal thing and it’s just my family that does this? If you’ve ever had a child that has had issues with constipation, then you more than likely have seen your fair share of poops and have requested to see it on the daily. Gross, I know.

Regardless of when we stop talking about it as children and grown-ups, we all need to ensure that we’re having a look at our “bowel movements” as an indicator of what’s happening inside of us. Good or bad, we need to see in order to know when it may be time to either change something in our diets or seek medical attention.

Poop, (aka stool or feces) is a normal part of the digestive process. Poop is made up of waste products that are being eliminated from the body. It may include undigested food particles, bacteria, salts, and other substances. Poop can vary in its color, texture, amount, and smell. Differences are fairly normal and most times you see changes (including on the colour chart below) they usually resolve in a day or two. However, some changes in poop indicate a more serious condition.

So… what is “normal”, healthy poop?

Well to start, it should not be very difficult or painful to pass. It should be brown (medium to dark), have a soft to firm consistency and come out in one piece or a few pieces. If you there is blood in your stool get medical attention right away.Most people go once per day, some twice – some even more or less. However, it is suggested that, at minimum, you should go at least 3 times per week.

What colours can and should poop be? Other than brown, there are a whole array of colours your poop can be! Here’s an easy chart to see what colour means what and why it may be happening…

Colour of Poop	Possible Concerning Reason as to Why?	Other less concerning reasons as to Why?
Black	Gastrointestinal Bleeding	Iron Supplements, black licorice, bismuth medication
White or Gray	Liver or Gallbladder Issues	Anti-diarrhea medication may cause this.
Green	Too much bile and not enough bilirubin.	Spinach, kale, or other green foods.
Red	Gastrointestinal Bleeding	Hemorrhoids or after eating beets, red berries or tomato juice.
Orange	Blocked bile ducts	Rifampin Antibiotic can cause orange poop or eating orange foods rich in beta-carotene – carrots, sweet potatoes
Yellow	Too much fat – possible absorption issues or difficulty producing bile.

Most people will experience variations in color at some time. Usually, this is because of diet or some other minor cause. However, anyone who experiences changes in poop color that last for two or more weeks or has red or black poop, should see their doctor.

The point of all this all is not just to say the word poop 17 times in one blog (believe it or not!). We all need to monitor any changes in the smell, firmness, frequency, or color of our own poop as it can indicate if there is a problem. Don’t be scared or embarrassed – check out your poop (18!) daily!

Don’t Let the Door Hit You on Your Way Out!

September 11, 2018

Before I had my third child, I admittedly used to (quietly) mommy shame a few moms out there that were super excited about the first day back to school. I wondered why they didn’t want to spend as much time with their kids as possible. Because before you know it, they’ll be too cool for you and busy with friends, school, sport and everything but you.

Didn’t they enjoy making all of those special summer memories with their kids? Ice cream runs, trips to the beach, water balloon fights, lazy days, camping, picnics, movie nights? I secretly thought that maybe they shouldn’t have had kids if they didn’t want to spend time with them.

Well that was then. My opinion on this topic has since changed – drastically! After having my third child things have changed in my mindset on it all. I am now on the other side of the fence. I understand why businesses market to parents with the comparison of back to school with the joy of Christmas – “it’s the most wonderful time of the year.” I now get it. It really IS wonderful. Don’t get me wrong – I love my kids more than I could have ever imagined AND I love spending quality time with them. It’s wonderful because at the end of the nine weeks (but who’s counting?!) of summer break, I’m totally exhausted and dreaming of getting back into a normal schedule and routine.

Summer break is amazing because we get to do all of those super fun things with our kids that we can’t normally do throughout the cold depressing winter. But the fun times are in between days of anxiety, stress and exhaustion. It’s a job in and of itself juggling what the plan is for childcare while you work or finding things to keep them busy and entertained so they don’t and spend 12 hours a day on their electronic devices.

Whether you are working full time and have your kids in daycare or sport and activity camps, or you’re a stay at home parent who now needs to be a nine-week full time entertainer, the struggle is real. Sunday Mimosas seem to be a bit of a need to help you from going bonkers – and don’t worry, there is no judgement on that or on the parents who sneak in a cooler to the splash pad. I get it. Big time.

Even for those parents with teenagers – they are still having to drive here and there and make sure that they’re not either burning the house down, having people over or spending 25 hours a day on their phones or gaming device.

Then there’s the whole food thing. I remember being so excited at the end of the school year about not having to make lunches for July and August. This was an illusion because since the first day off, I started to wish I had to make ONLY one lunch and two snacks for school. This summer felt like I was making morning snack, breakfast, brunch, snack, lunch, snack, another snack and then dinner – and then two more snacks!! Seriously?! Where do you put all this food?! You’re 50 pounds…do you have a hollow leg?

So this September, I joined the moms I secretly shamed and honestly didn’t even care that it was the end of summer. I was just so excited to be able to get us all into a normal routine. I’m now singing the praises of Back to School!

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This Not That – For Kids

February 13, 2018

I’m a working Mom of three kids. I know first hand how hard it is to always make the healthiest choices for our kids. Life is busy. Between work, school, activities, driving, cooking, cleaning and volunteering, there needs to be about 5 more hours each day to fit it all in.

The choice of foods we make for our children not only affect their health now, but also for their future. Their little bodies are in a constant state of building and their future health depends on what we put in those bodies while growing. Providing good nutrition is also the way to set them on a path of healthy eating for their adulthood. We know that kids learn their eating habits and views about food from their homes. Let’s teach our kids to not only enjoy nutritious food, but also to view food as fuel that can help make them make their bodies do great things.

All this said, I know how hard it is to raise a healthy eater. Every kid loves French fries, pizza, candy and ice cream. I admit that my kids eat these things too! However, when they do have them, it’s infrequently and a treat – not a regular occurrence. I’d like to share a few ways you can make simple changes to provide better (not perfect) nutrition for your kids. It’s basically about swapping one thing for another.

FOOD	BETTER	BEST
White Bread	Rye Bread	Whole Grain Bread
McDonald’s (Fast Food)	A&W (no antibiotics)	Freshii, Jugo Juice
White Pasta	“Smart” Pasta (tastes exactly like white but added veggies or fibre	Whole Grain Pasta
No veggies	1 – At least once per day of any vegetable – their favourite 2 – Serve veggies with dip 3 – Cooked with butter and honey (my secret weapon)	A variety of vegetables with lots of different colours – maximize nutrition intake.
Margarine	Butter	Ghee
Store Bought: Cookies, Cakes, Granola Bars,	Store Bought but “all natural ingredients/no artificial ingredients or preservatives”	Homemade or other healthy snacks – fruit, vegetables…
Pop or Fruit “drinks”, Slurpees (all packed with sugar and without nutrients)	Real Fruit Juice	½ water, ½ juice OR Water
Gatorade/Powerade/ Sport Drinks	Chocolate Milk	Water
Processed Chicken Fingers or Nuggets or Fish Sticks	Homemade Chicken fingers or Fish Sticks – Baked	Grilled or Baked Boneless Skinless Chicken or Fish
French Fries – Deep Fried	½ size Fries and salad/veggies or fruit, mashed potatoes	Baked potato, sweet potato
White Rice	Basmati or Jasmine Rice	Brown Rice, Quinoa
Candy, Chocolate Bars	Snack Size/Halloween Size	Fruit
Potato Chips	Veggie Chips, Baked Chips, Pretzels, Popcorn	Nuts, Fruit, Raw Veggies
Waffles, Pop Tarts, High Sugar Cereal (all processed)	Homemade pancakes, waffles, oatmeal, whole grain cereal, whole grain toast	Add fruit and protein… Eggs, peanut butter, orange juice, yogurt, bowl of berries

To summarize, stay away from processed foods, deep fried foods, sugar (except that naturally found in fruit), white starches/carbs. There is always a substitute. Don’t worry if you’re entire menu is currently on the “stay away from” list. The good news is that you can only improve from here. Start today with things you think will work for your kids and then slowly incorporate more.

If you found this information useful, have a look at some of our other blogs on nutrition and health and subscribe to our newsletter!

Holiday Health Tips

November 28, 2017

It’s that time of year again – the holiday season! There is a festive feeling in the air, the lights make everything look so alive, and parties are well underway. With all of the chocolates, sweets, dinners, parties and drinking going on, it’s really easy to pack on a few extra pounds over the holidays. Now I am one to indulge and enjoy too, but have a few handy tricks of the trade to make sure I stay on track with my health goals throughout this time of year.

At the Office

I have worked in office spaces before where all of your clients want to send a sweet something to the team to say happy holidays. Next thing you know there are twenty different boxes of chocolates, candy canes galore, and enough shortbread cookies to feed an army. The temptations are endless. A chocolate here and a cookie there can really add up throughout the day. I find the easiest way to avoid this is to not see it. If your work area is close to the ‘snack table’ see if anyone minds if you move it. That way every time you get up you don’t grab a treat. Not possible? Give yourself a daily maximum. That might be three treats a day, and you can have them all together or throughout, but make sure you’re not grabbing for a goodie every time you leave your desk.

Potlucks at this time of year are also a big office favorite. Everyone likes to bring their favorite holiday dish which usually consists of something sweet, something rich, or something fattening. Make your dish something healthy. And if that turns you off, make one healthy and one not-so-much. I always like bringing a great vegetable dish. You might be surprised by how many others also crave something with some nutrition to add to the table. Pick and choose between the unhealthy items – try to pick only your favorites rather than one of everything.

At Home

Our family has always been one to get together around the holidays and enjoy each other’s company surrounded by delicious food and drinks. It is a time that everyone tends to have a bit of a break from work, school and life. Similar rules from the office potluck would apply to eating at your favorite cousin’s house. Yes – the food is delicious. But you don’t have to walk out of there feeling like you’re going to explode. Be mindful of your choices and be mindful of your eating. Eat until you are no longer hungry rather than until you are stuffed. Choose two types of desserts rather than one of each. And get up and move around. I find right after a big meal playing with the kids or dogs around the house takes your mind off of having another plate, and helps your body digest your food better rather than sitting motionless.

Around your own house, try to best maintain your nutritional routine. If this time of year brings more guests around, and perhaps in turn a few more alcoholic beverages, choose wisely. Try to keep it to a realistic number and don’t drink high calorie drinks. Everyone loves a Bailey’s and coffee or a Rum and Eggnog on Christmas morning but those are loaded with calories. One or two might be a great festive move, but drinking them like they are water will have your caloric intake through the roof.

Holiday Parties

Work holiday parties are always fun. It gives the team a chance to get together outside of the office and connect on things other than work. Whether you are a team of ten or 500, the camaraderie that can develop at these events is terrific. I always find that there is so much food to be had. Finger foods and appetizers while people are first arriving, followed by a soup and or salad, followed by the main course and then dessert. I definitely encourage everyone to indulge once in a while, but remember you are eating for one. The appetizers can really put things over the top. Eat the same amount of food that you would normally eat. At home, I don’t have six or seven appys before dinner. Try to make smart choices about the options you choose and the number of them that you choose.

Another great tip is that if you know you are going to be eating a large meal that night, be mindful of your meals throughout the day. Perhaps have a salad for lunch, and stick to fruit and eggs for the morning. Try your best to keep your caloric intake as it normally is.

The Gym

No, there are no holiday parties happening here but that doesn’t mean forget about your workouts for a couple of weeks. This time of year can be really busy with events, shopping and having fun. And because we are all eating a bit off of our usual program, sticking to your gym routine is really important. Find the time. Make it a priority throughout the holidays. It is as important in December as it is when you are making your New Years’ resolutions in January. Remember – summer bodies are made in the winter!

I hope this gives you a few things to consider when you are out and about this holiday season. I encourage you to eat well, be merry and enjoy your time with your family and friends.

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

July 27, 2017

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 Stay Active Going Back to School

September 6, 2016

School books with apple on desk

School is back in session! Many, ok likely all of us, parents are relieved that the pressure is off to keep our kids entertained and active. Chances are that your kids, as a part of a camp or not, have been pretty active this summer. Whether it was playing at the park, biking, swimming, soccer or canoeing with friends, they’ve been moving lots to stay healthy.

Now that school has started, what’s your plan to keep that activity level up? Did you know that Health Canada recommends that children need to do 60 minutes of activity per day for optimal health? Did you also know that only 2% of girls and 8% of boys are achieving this number?? This is a shocking statistic!

Don’t fool yourself into thinking that your kids are getting the 60 minutes a day at school or daycare. Gym class is likely only twice per six day cycle and when they do have the class, it will at most be 20 minutes of continuous activity. Although recess totals 60 minutes a day, what are the chances that your kids are sweating it out at all recesses? Could they be that kid trying to catch that frog they saw at the end of the yard or hitting a stick against a tree or sitting chatting about Shopkins, YouTube or which Marvel character rules the roost? Or they may be learning the latest hand shake or “stella ola ola.” Chances are they aren’t running amok for even 20 minutes, let alone 60.

I know that in my house, I have things planned for the kids to stay active. There is, of course, the fear that you are over-scheduling your kids with after-school classes and activities. However, I would argue that if the kids aren’t doing something scheduled that is active, they will be sedentary – vegging out on their iPad, TVs, smartphones or video games. So one hour of activity a day is not going to be interfering with incredibly important intellectual developmental progress! In fact, kids that are involved in sports will gain much more than being fit. They will do better in school, learn time-management, and build confidence.

I am sure by now you are thinking that scheduling all of these activities must cost a fortune. To be honest, yes – some classes and activities do cost a big chunk of change. However, there are so many opportunities for free activities that you can take advantage of. Whether you only do free activities or add them as a compliment to your weekly fitness schedule, there are many quality and fun programs available. Here are some examples of some good ones:

Free Swims: There are free swims at every City of Winnipeg swimming pool. Have a look online or call 311 to see when your local pool hosts theirs. Take advantage of Tuesday free swim right after school from 3:30-5:00 pm at Pan Am.

Free Skate: There is a free skate every day of the week at various City of Winnipeg facilities. No skates? Buy used skates! Try looking online on a buy and sell website, Play It Again Sports or garage sales!

Go for a walk or a run with your kids. It’s free and there is no scheduling required. Just get up and go! Not only will this be good exercise, but it will be an opportunity for you to connect and actually “talk” with your kids. Just make sure you leave your smart phone at home!

Go for a bike ride – until it snows! Same as the walk – no advanced preparation required! Ensure you are properly equipped with safety gear. i.e.: helmets and reflectors and bright clothing.

Fitness Journal for Girls – The Journal has loads of discounts for year-long or term sessions for new participants. There are also lots of free classes to take advantage of. Try a sport that you or your girl may not have considered. There are free boxing and CrossFit workouts, free basketball sessions, 50% off snow tubing, free teen fitness classes or kickboxing workouts, BOGO diving and many more discounts! You can get your pass here – they are BOGO this week too!

Take advantage of first FREE classes – do a mother/son, father/daughter or cross fit, kickboxing, or yoga! Not only will it be free, but it will be a fabulous way to spend quality time with your kids! If you both love it, you can sign up for a session! Kids see their parents as role models for life. It is a proven fact that if a parent has an active, fit lifestyle then their children are more likely to adopt the same habits for life.

Faith groups are “getting it” too. Youth for Christ on King Street has numerous of Free – $1 and $2 single sessions and $10/year activities for kids including drop in skateboarding, fitness programs and soccer. Amazing value!

School activities – There are a slew of before school, lunch break or after school activities to sign up for. Most are free for the kids that go to the school. Think gymnastics club, Zumba, running club, cross-country skiing, etc…

Finally, there are many associations and gyms that have special pricing for kids and families that want to join but may be in financially difficult positions. Best bet is to simply ask your local facility to see if they have such offers.

So if you haven’t book or scheduled your kids to the max this fall, don’t worry. As you can see, there are so many activities you can take advantage of so that your kids (and you too!) can get fit and make this the best and healthiest school year ever!

Protein My Way

August 24, 2016

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.

Healthy Meals Under $20

July 12, 2016

HEALTHY (1) I heard an ad on the radio the other day from a grocery chain advertising that they have family meals for under $40 – hence “affordable”. I am not sure who is doing the grocery shopping for these families but I am pretty sure that most people would agree that a meal at home should not cost $40. In addition, I highly doubt that these meals are nutritious. I decided to challenge this $40 meal with making my meals for my family for under $20. This, of course, requires me to do all of the planning, preparation and cooking. However, I would argue that most of us have to do some level of planning, preparation and cooking when eating at home.

I have come up with my week-long “healthy under $20” meals that I am sure will meet the nutritional needs and taste buds of even the most picky of family members. I have tried to keep the meals fun and interesting and sight a bit of what makes each meal healthy.

Monday – Chicken Dinner:

Boneless skinless chicken breasts – chicken is packed with protein, phosphorus to keep bones healthy, niacin to help lower cholesterol and amino acids to help kids grow stronger and taller.
Steamed broccoli/brussel sprouts/cauliflower – anti-aging and cancer fighting superheroes! They are packed with antioxidants and selenium, immune boosting phytonutrients, vitamins C and K, potassium, calcium, iron and folic acid
Baked potatoes – Potatoes, if cooked healthily, are good for you! They are packed with nutrients and antioxidants. Potatoes and sweet potatoes fight cancer, control diabetes and help you maintain bone health.

Tuesday – Taco Tuesday:

Ground turkey or chicken – choose one of these two options instead of the traditional beef variety. Add low sodium taco season and it will be just a yummy as beef and a lot better for you.
Shredded choice of dark leafy green lettuce (instead of iceberg) as these high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K.
Diced red or orange peppers – great sources of potassium, manganese (collagen production, blood sugar control, and bone production supporter), fiber and vitamins A, B, C and K. They also happen to have twice the vitamin C content of oranges and are packed with antioxidants.
Tomatoes and salsa – tomatoes are a great source of lycopene, a potent antioxidant that may reduce cholesterol and protect against advanced-stage prostate cancer.
Whole grain wraps or hard shell tacos and shredded cheddar cheese.

Wednesday – Spaghetti Dinner:

Whole grain spaghetti or spaghettini with tomato sauce – choose a tomato based pasta sauce instead of cream-based. Not only will this be better for your waste-line but also for your health. When tomatoes are cooked, their antioxidant power is increased as it increases the amount of phytochemicals they contain. Add a side salad with choice of colourful toppings.

Thursday – Breakfast for dinner:

Eggs and ancient grain toast, grilled tomatoes and orange juice or a veggie packed omelet.

Eggs have been given a bad rap but they are really an amazing food – they are loaded with nutrients – you can even get omega enriched eggs now. They contain vitamin A, folate, vitamin B5, B12, B2, D, E, K, calcium, phosphorus and selenium.

Ancient grain breads have more protein, folate, magnesium, selenium, B vitamins, iron, phosphorus, fibre, and calcium than wheat.

Friday – Fish & Chips:

Your choice of fish and preparation – you can even do homemade and healthy “battered” fish. Fish is loaded with important nutrients such as omegas, protein, vitamin D and iodine.

Serve with baked yam fries. – very rich in carotenoids, vitamins A, B6, C (helps heal wounds, cancer prevention, prevent cataracts, reduce blood pressure, regulate blood sugar and even treat Parkinson’s disease!), potassium, iron and fiber.

Saturday – Pita Pizzas:

Start with whole wheat pita bread – The “whole wheat” label means the wheat in that product hasn’t been refined so healthy components like endosperm and bran are left intact. Unrefined products also have many more nutrients like B vitamins and trace metals like iron, zinc, and copper.
Top with tomato/pasta sauce, mushrooms (contain selenium, potassium, riboflavin, niacin, vitamin D and more), chicken, peppers, tomatoes, pineapple (contains a natural enzyme called bromelain, which helps digestion and may also help prevent blood clots, inhibit growth of cancer cells and speed wound healing), ham etc…and top with your favorite cheese.

Sunday – Stir fry:

Boneless skinless chicken breasts, frozen stir fry veggies – frozen veggies are just as healthy as the fresh variety as they are flash frozen and all of the nutrients are preserved. Serve over and rice noodles or brown rice

Other ideas include roast chicken dinners, homemade soups, salads topped with chicken and baked whole wheat garlic toast. There are so many options. You are only limited by your imagination and, of course your family’s preferences.

So this week, challenge yourself to take the time to prepare some or all of these healthy meals for your family. You will be giving so much more than your gift of time, but the gift of health.

If you enjoyed this blog, you may be interested in reading some of our other blogs focusing on nutrition or sign up for our newsletter!

How To Start Loving Your Body

June 21, 2016

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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.

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.
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.
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.
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.
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.
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