tag:blogger.com,1999:blog-61427223790845290362024-02-06T23:36:25.051-05:00Foodcoach-TerriTerri Patterson - The Food Fun Suckerhttp://www.blogger.com/profile/02065211920713854624noreply@blogger.comBlogger26125tag:blogger.com,1999:blog-6142722379084529036.post-67777892925671924912011-08-30T17:31:00.000-04:002011-08-30T17:31:47.729-04:00Video: How to replace salt with herbs and spices<a href="http://www.canada.com/health/Video+replace+salt+with+herbs+spices/5324499/story.html">Video: How to replace salt with herbs and spices</a>
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I found day 9, 14 and 23 very hard but I pushed through. On day 30 I was excited that it was almost over but the changes in my body were so powerful…I shrunk all over…I liked the way my stomach was looking! I thought I would carry on for a bit longer. I made it to Superbowl Sunday when one of my best buds Diane (aka Catwoman) came over with her boyfriend to watch the game as it is the day of the year for me. I cracked and we shared Fudgeeo’s…of all things. Not good for you but oh, my, they tasted heavenly…I got my chocolate back, it made me feel good all over! <br />
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Unfortunately, I kept up with my chocolate intake and it is changed my body again, not for the better let me tell you. So I have had to find a way to get a handle on this chocolate addiction. I’m limiting myself to only weekends and have continued to kick up my workouts. This should give me the best of both worlds. I eat so many healthy foods all day long everyday… I must have dark chocolate twice a week and 1 shot of 5% organic cream in my coffee everyday...the two things I cannot give up and do not want too!!<br />
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February’s resolution is to do pushups every day. My cousin Dylan came over at Christmas and when I hugged him I could not believe how “buff” he was. Dylan is still in high school and told me that his gym teacher made his class start on day 1 of school with 1 pushup and on day 2 they did 2 and day 3 they did 3 etc. I thought I would try this so I made it to Day 5 and got scared as I thought how will I get to day 18 and be able to do it? So I thought I would take a different approach and do three sets each day increasing each time by one but with a rest day in between. I felt this would help me build up the strength better. ** Remember Dr. Oz says that a woman over 40 should be able to do 20 pushups as an indicator of her health!!! So I got up to 3 sets of 11 “WOW” I felt strong and I could again see the difference in my arms….THEN I got the flu and it set me right back. Once I bounced back from the illness I started again and could only do one set of 6 and one set 5 It’s amazing how fast you lose it if you don’t use it. And now I have something happening in my arm by my elbow it’s really preventing me of being able to do them at all….seeing my Osteopath tomorrow, I bet he tells me I’m getting old. I really hope he can fix things; I love what pushups do for your body. I have mentioned this to a few of my clients and they have taken on the challenge too. Why not give this a try yourself? See where you can get to and email me!!!<br />
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So March’s resolution is doing one plank exercise while kicking you leg up one by one in the air..and then again adding one on to this each day. This one I found easier, probably because of yoga and all those planks that my instructors Sherry & Tina (at Womens Fitness) make us do all the time <br />
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I think for April I will get my bike out and try to ride a certain amount of km’s a week. Riding is super hard and you really don’t realize how “hilly” your town is till you have to ride your bike around lol I’m lucky as I can ride all over the waterfront…I just feel better when I see water.<br />
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On a different note, I would like to congratulate Camille B for her tremendous accomplishment of losing 65 pounds – WOW!!! Some of you have seen her pictures recently posted at the gym as well a feature in our Nutrition News Letter. My favourite line in her testimonial is when she says “some months I lost no weight” You must be patient with your body and remember that darn scale lies to women. Just ask yourself “have I been eating well?”, “have I been exercising?” and “how do my clothes feel”? Those are the real indicators on how you are doing!! What Camielle also realized was that she needed to lift weights to build muscle to help her burn calories when she is doing nothing. To keep her bones strong!<br />
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<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMBJf4cp_tbpA7GL2lh_F6j8GB6EV9TIpOFe_edPXaI4WCUHrWJQ8vCaJU90d9hDcEkZEBw-PXr9Fl4CqmvexaVNwKNypwJG4RdBeRsqcoFF0o1_nlupoBgRekoWKEOzo1jczArelryuVk/s1600/Camille+Before+and+After.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="235" q6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMBJf4cp_tbpA7GL2lh_F6j8GB6EV9TIpOFe_edPXaI4WCUHrWJQ8vCaJU90d9hDcEkZEBw-PXr9Fl4CqmvexaVNwKNypwJG4RdBeRsqcoFF0o1_nlupoBgRekoWKEOzo1jczArelryuVk/s320/Camille+Before+and+After.jpg" width="320" /></a></div><group coordorigin="347,2377" coordsize="9322,6536" id="_x0000_s1026" style="height: 326.8pt; margin-left: 10.6pt; margin-top: 112.65pt; position: absolute; width: 466.1pt; z-index: 251658240;"><group coordorigin="1069848,1066419" coordsize="33805,69951" id="_x0000_s1027" style="height: 6536px; left: 6511px; position: absolute; top: 2377px; width: 3158px;"><rect filled="f" id="_x0000_s1028" insetpen="t" o:cliptowrap="t" o:preferrelative="t" stroked="f" style="height: 69951px; left: 1086993px; mso-wrap-distance-bottom: 2.88pt; mso-wrap-distance-left: 2.88pt; mso-wrap-distance-right: 2.88pt; mso-wrap-distance-top: 2.88pt; position: absolute; top: 1066419px; width: 16660px;"><imagedata o:title="" src="file:///C:\Users\Terri\AppData\Local\Temp\msohtmlclip1\01\clip_image001.jpg"></imagedata><shadow color="#ccc"></shadow><path o:extrusionok="f"></path><lock aspectratio="t" v:ext="edit"></lock></rect><rect filled="f" id="_x0000_s1029" insetpen="t" o:cliptowrap="t" o:preferrelative="t" stroked="f" style="height: 69951px; left: 1069848px; mso-wrap-distance-bottom: 2.88pt; mso-wrap-distance-left: 2.88pt; mso-wrap-distance-right: 2.88pt; mso-wrap-distance-top: 2.88pt; position: absolute; top: 1066419px; width: 17434px;"><imagedata o:title="" src="file:///C:\Users\Terri\AppData\Local\Temp\msohtmlclip1\01\clip_image002.jpg"></imagedata><shadow color="#ccc"></shadow><path o:extrusionok="f"></path><lock aspectratio="t" v:ext="edit"></lock></rect></group><rect filled="f" id="_x0000_s1030" insetpen="t" o:cliptowrap="t" o:preferrelative="t" stroked="f" style="height: 5441px; left: 347px; mso-wrap-distance-bottom: 2.88pt; mso-wrap-distance-left: 2.88pt; mso-wrap-distance-right: 2.88pt; mso-wrap-distance-top: 2.88pt; position: absolute; top: 2377px; width: 4081px;"><imagedata o:title="two o eight 2" src="file:///C:\Users\Terri\AppData\Local\Temp\msohtmlclip1\01\clip_image003.jpg"></imagedata><shadow color="#ccc"></shadow><path o:extrusionok="f"></path><lock aspectratio="t" v:ext="edit"></lock></rect><rect filled="f" id="_x0000_s1031" insetpen="t" o:cliptowrap="t" o:preferrelative="t" stroked="f" style="height: 6536px; left: 4428px; mso-wrap-distance-bottom: 2.88pt; mso-wrap-distance-left: 2.88pt; mso-wrap-distance-right: 2.88pt; mso-wrap-distance-top: 2.88pt; position: absolute; top: 2377px; width: 2083px;"><imagedata o:title="" src="file:///C:\Users\Terri\AppData\Local\Temp\msohtmlclip1\01\clip_image004.jpg"></imagedata><shadow color="#ccc"></shadow><path o:extrusionok="f"></path><lock aspectratio="t" v:ext="edit"></lock></rect></group><br />
There is an amazing new promotion at the club called “The Challenge” if you ever wanted to have a personal trainer at the most reasonable rate (in a group setting) this program is for you. Stop by my office to find out more. Remember in 10 Weeks it will be warm and you will be wearing short sleeves and shorts, summer dresses… make this 10 Weeks work for you and feel fabulous in your summer clothes! Get Heart Healthy and live a long life <div class="blogger-post-footer"><script type="text/javascript"><!--
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This day is special to me as it is my father’s birthday…we call him Big Ern! He has given me a life of love, laughter, fun, and support and also taught me the true meaning of loving Football and sports in general. My father and I have spent more time watching Football together than most father and daughter’s I know. My dad calls me on Sunday at 4:00 pm after our Buffalo Bills play. We either celebrate or kick the can…and let me tell you there has been a lot of kicking the can in the past few years. We are always happy when they beat Miami …that’s our nemesis. BUT, we never give up on our team regardless! I hope he has a special day today and I’m sure glad I got to see you on Saturday and celebrate with you (I love you Papa). On the weekend when I was having lunch with my dad he pulled a photo out of his wallet…it was of him and I when I was a baby. That touched my heart….to think Big Ern still carries this photo with him priceless! <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMFgM58R-xzUB_M_9C4PZaM9v382lAJlaYMFJtLsv0G8Jwp8pEOOwJ3DWFzsD3GrdrRI6M9T4gXRhEKcYqxnMORIZxfEz5VdXTEd5lpehFwhHq9qJ8HtSYQdGkhg-czXQS9MA0wde6AOho/s1600/P1060916.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMFgM58R-xzUB_M_9C4PZaM9v382lAJlaYMFJtLsv0G8Jwp8pEOOwJ3DWFzsD3GrdrRI6M9T4gXRhEKcYqxnMORIZxfEz5VdXTEd5lpehFwhHq9qJ8HtSYQdGkhg-czXQS9MA0wde6AOho/s320/P1060916.JPG" width="320" /></a></div>Well it’s half way through the month and I have kept up my 2011 resolution and have been lifting weights 5x days a week, yoga 2x a week (would like 3) and cardio 7x days a week……then I got a Throat Infection so I have not done any exercise since last Thursday Never fails you get on a good groove with your exercise and then you get kicked back down. Prior to this though I was really feeling the benefit of lifting weights on my body. I will get back there, and my muscles will remember. The worst part though is starting again with the squats and lunges ….if you are a member of our gym you know how painful those stairs are when your legs are hurting lol <br />
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My other resolution you didn’t know about was that I gave up sugar for the month of January. I had so much chocolate at Christmas and gained 3 pounds…that’s 10500 calories in chocolate (yikes). Finally, back to my fighting weight but it took hard work and a very strict diet so be patient with your body. Just because you plan in your head to lose weight and start exercising doesn’t mean your body will work at the same pace as your vision. Build muscle, it’s your secret weapon! So day 17 and no chocolate, it’s not easy and temptation is everywhere even in my home. On day nine Pillsbury cookies were made and the smell almost pushed me over the edge but I hung on and now I’m on the other side of the month…I will make it. When I set that type of goal I can do it…I quit smoking 7 years ago Jan 2, 2004…quit eating red meat 5 years ago! You can reach your goals too, just write them down and write down your strategy on how you will reach those goals and tackle one at a time. Just tell yourself you never want day 1 again, it’s usually the worst.<div class="blogger-post-footer"><script type="text/javascript"><!--
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“If you fail to plan, then you plan to fail”<br />
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I always encourage my clients and friends to buy organics when they can. It has been proven that organic foods have less pesticides, herbicides, hormones and antibiotics. Another big problem with our food supply is the harmful dyes and various chemicals. Do you ever look at the ingredients list and ever wondered what the heck some of those things are? <br />
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See the attached link and get ready to blow your mind. Don’t hate on vegetables, get use to the idea that you will need to eat this food group FOREVER. This food group is filled with vitamins, minerals and fibre…which all have been proven to ward of many diseases. This has to be the biggest complaint I hear from people is the amount of vegetables that must be consumed on a daily basis. I think the bigger problem is the preparation of these foods...they won’t cut themselves up so you must do the work. But really in the grand scheme of things you must have 20 minutes twice a week to cut up your veggies and get them ready for the days ahead? <br />
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Okay, getting off topic….I really want you to read the attached link “Chemical Cuisine”<br />
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<a href="http://www.cspinet.org/reports/chemcuisine.htm">Food Additives ~ CSPI’s Food Safety</a><div class="blogger-post-footer"><script type="text/javascript"><!--
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I love this quote and who doesn’t want to have the opportunity to change the things about themselves we are not pleased with. My 2010 resolution was to take up yoga and be committed to it…meaning I would do it a minimum of 3 times a week. So one year later I did it and it changed everything in my life. I found peace and what it has taught me has helped me through many stressful situations this year. The change in my breathing and experiencing how breathing can bring peace to my body is mind blowing. It has made me more flexible but I realize that I will need to do this for the rest of my life in order to keep my muscles limber. Remember if we are lucky enough not to get a disease as we age what will get us is frailty. Yoga can prevent this from happening and improve your balance, two very important things to consider as we age. I can’t believe the difference of not doing it….and how fast we stiffen up. <br />
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I love walking my dogs as my cardio, I live by the lake so being able to go there every day is like therapy for me…I love the water. But now that I’m 46 it is imperative to do lots of weight training, on top of yoga, on top of walking or riding my bike. So for 2011 I will make a bigger commitment to weight training. So far so good for today <br />
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As we age our bodies needs change drastically please be aware what is happening in your body as each decade passes so you can be successful with your own resolutions for this year. Make this your year that you get healthy and find a better you!Wellness in Your 20’s<br />
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Your Body – Your body is in peak form and has strong muscles and a fast metabolism. Now is a good time to review your family history and determine what disease you may be predisposed to later in life. Once you recognize the genetics of your parents and grand parents, you can begin to work hard to prevent these diseases. If you are a smoker, now is a great time to give it up.<br />
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Your Fitness – Use your youthful body to it’s full advantage. Try lots of different activities and adventures like hiking, climbing and mountain biking. The exercise you gain here is the beginning of your investment in health for when you are much older. Invest in a personal trainer to learn more about how your body works and gain knowledge on exercise safety to ward off injuries to your bones, joints and muscles. Your routine should include 20 – 60 minutes of exercise a day and should focus on weight bearing cardiovascular exercise and resistance training to strengthen your bones and support your immune system.<br />
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Your Nutrition – The focus is on healthy weight and the key is a balanced diet. This seems to be a common time where people eat high fat fast foods that fit their fast paced career and lifestyle. Focus on eating enough fruits and vegetables and avoiding the fast food frenzy. Exercise, portion control and healthy choices are the secrets to keeping or attaining a healthy weight.<br />
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Your Lifestyle – This time of life brings a focus on careers and relationships. Being an adult brings stress. Remember to maintain consistent exercise as a stress reduction tool and always make time to relax and spend time with friends and family<br />
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Wellness in Your 30’s<br />
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Your Body – You begin to notice the slightest change in your body’s performance. Some people may notice an increase with body weight because exercise is less frequent. Many men and women are raising a young family and find time to be flying by each day. <br />
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Your Fitness – Your youthful metabolism is beginning to let you down. The best way to ward off extra weight is to stay active – exercise is the best medicine. Stay active during pregnancy and focus on raising children who embrace physical activity. The family that plays together stays healthy together. Find innovative ways to fit in physical activity so that it does no fall off the priority list in your busy schedule. Try to accomplish at least 30 minutes of activity each day and include cardiovascular as well as resistance training to keep lean.<br />
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Your Nutrition – Whether it is family and / or career being on the go makes eating well a challenge. A well organized nutritional plan will help maintain adequate intake of fruits and vegetables as well as protein to give you the energy you need each day. Eating well is a priority during pregnancy and for children, so remember to feed yourself the fuel you need at every meal. Focus on eating whole foods and avoid all refined and pre-packaged food to keep your body weight maintained.<br />
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Your Lifestyle – Life is very hectic now with career, relationships, children and personal expectations to succeed. You may find meditation, visualization and long walks in the woods very helpful to reduce stress. Chronic stress can break down your immune system and your focus on health. Plan time for yourself each day and each week to stay rejuvenated and to maintain your positive attitude.<br />
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Wellness in Your 40’s<br />
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Your Body – Life may feel like it has settled somewhat, but your body has not. Both men and women begin to notice significant changes in their body’s at this time. Many people begin to see visible signs of aging like thinning hair, gray hair and wrinkles and feel the effects of aging in creaky bones and joints. This is a great time to invest in a full body check up to determine your personal risk for major disease and to set some base line evaluations of your overall health.<br />
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Your Fitness – For both men and women, fat storage seems to be more prevalent. Daily physical activity will ward off weigh gain and will maintain a strong cardiovascular system. Daily physical activity will ward of weigh gain and will maintain a strong cardiovascular system. If you are not active to date, now is a great time start and the rewards are great. A moderate intensity exercise plan will give great health paybacks like normal blood pressure, reduced cholesterol, lower resting heart rate and improved respiration. Every minute of activity is an investment in future health – now is the time to invest. <br />
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Your Nutrition – Remember the key to weigh management is physical activity and a balanced diet. Do not eat less – eat well and exercise more (don’t let diets tempt you) Focus on portion control and on eating from the food groups at each meal. Healthy food choices like fruits and vegetables give you essential nutrients to support your immune system and ward off illness.<br />
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Your Lifestyle – Life does not seem to be any calmer now. While children are growing up and becoming more independent, your career becomes a focus. You may be dealing with an aging parent or a demanding, difficult teenager as well as work related stress. Remember to stay strong and take time for yourself. You can’t continue to help others if you are not well. This may be a great time to find a new hobby, train for a 10K run or search for something creative. Investigate holistic therapies to gain stress relief and maintain balance.<br />
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Wellness in your 50’s<br />
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Your Body – the investment begins to pay off. Many others around you begin to experience different levels of illness – some severe. Take the time to work with your doctor and holistic practitioner to evaluate your level of health. Both men and women experience some level of major life change at this time with menopause and men with andropause. For many, change brings both physical and psychological stress!<br />
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Your Fitness – Exercise and physical activity is still as important as ever. Being active will protect your heart, strengthen your bones, make you feel great and help maintain your balance and flexibility. Your body may not appreciate the same exercises you chose in your 20’s or 30’s so you may consider new exercise choices like walking, water fitness, cycling, yoga and pilates to stay lean and agile. Remember that regular activity is still very important as movement promotes circulation and helps remove toxins and rejuvenates tissues constantly.<br />
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Your Nutrition – Eating well can be very valuable at this stage in your life. All the healthy choices you have made over time have built a strong foundation for health and strong immunity. A balanced diet that includes all the important macronutrients, vitamins, minerals and hydration is key to maintaining your health investment. Treat your body well and fill it with fuel that will keep it running like well oiled machine. <br />
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Your Lifestyle – Many people experience major “age shock” at the time. This can be from loss of parents, close friends or relatives. Remember to keep balance in your life by searching for fulfilling challenges, hobbies and travel. Many people may be career focused at this time, while others are changing their priorities to enjoying the fruits of their labour with travel, leisure time and self indulgence. Now is a great time to stop and smell the roses.<br />
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Wellness in your 60’s and Beyond<br />
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Your Body - Your hard work, focused effort and consistent behaviours are paying off. Many around you experience major illness, reduced quality of life and begin to “feel their age”. Your body is healthy, youthful and strong. The key is to keep it that way.<br />
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Your Fitness - If you started exercise now, would it help? YES. Your body will always adapt and grow stronger. An exercise plan needs to address your abilities and help to reduce your weaknesses. Activities of daily living are easy for you, but you notice others are slowing down and become less able to do the regular things you take for granted. Use resistance training to maintain your muscle strength and use flexibility exercises to maintain your mobility. You don’t stop moving because your age… you age because you stop moving. Keep the physical activity journey moving forward.<br />
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Your Nutrition – Continue to investigate ways to stay healthy through proper nutrition. Try new types of food and keep lots of variety n your food choices. Hydration is important each day to maintain your body’s performance and functions – remember to drink 8 – 1- glasses of water each day. A focus on a balanced diet helps to maintain your investment and will keep you pushing disease away.<div class="blogger-post-footer"><script type="text/javascript"><!--
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Most of you have probably heard about the “Double Down” sandwich that was launched in Canada recently. This is KFC’s newest attempt at trying to kill us prematurely. It is 540 calories, 30 grams of fat and 1700 mg of sodium. It is made up of two breaded boneless chicken breasts, bacon and processed peper jack cheese, sause (what ever that is?)…there is no bun although I’m sure you will need a bun to lap up all that fat. Please do not eat this, ever! In fact, let’s make a pact to not eat fast food ever! Today Rob told me they announced on the radio that 350,000 have been sold so far, what’s up with that? He also made a good point and suggested we go back to calling it Kentucky FRIED Chicken instead of KFC which somehow has convinced everyone this food is okay for you. Very clever marketing!<br />
<br />
<br />
On a way better note! <br />
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One of my clients brought me some Kiwi’s on Thursday but not just our regular green kiwi’s but also gold kiwi’s which to be honest I never even knew existed. Did you know that the kiwi is named the number 1 for nutrition and awarded SuperFood status? Just one serving of kiwi fruit contains more potassium than a banana, the Vitamin C of two oranges, and all the fibre in a bowl of bran cereal – a most amazing fruit.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGzJDuMtETyT81KXLnxzmA6sKV_hpbeNXBgN-TkkVkwFAV9j5A6fEBO9mkGzENIThrHicZzQTAoKWfpb_FFAFDKhyEdN6romKmn0KQZVXW-zYQ_otEwH07yomzrP3wc5mCFg_9TANoNkA7/s1600/nutrition_equation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="66" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGzJDuMtETyT81KXLnxzmA6sKV_hpbeNXBgN-TkkVkwFAV9j5A6fEBO9mkGzENIThrHicZzQTAoKWfpb_FFAFDKhyEdN6romKmn0KQZVXW-zYQ_otEwH07yomzrP3wc5mCFg_9TANoNkA7/s320/nutrition_equation.jpg" width="320" /></a></div><br />
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<br />
10 Great things about Kiwi’s!<br />
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1. Vitamin C - One serving of kiwifruit has 240% of the recommended daily intake of vitamin C! This flu-fighter also wards off the effects of aging and stress, and powers up the immune system.<br />
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2. Fiber - Rough makes you smooth – two kiwifruit contain more fiber than a bowl of bran cereal. Fiber promotes<br />
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a healthy heart, regular digestion, and helps lower cholesterol levels.<br />
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3. Potassium - A serving of kiwifruit has more potassium than a banana. A great fit for active lifestyles, potassium<br />
<br />
maintains fluid and electrolyte balance and releases energy during exercise.<br />
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4. Low Glycemic Index - Kiwifruit is an excellent addition to any weight-conscious diet as well as being diabetes friendly. With a low glycemic index (52), this low-fat, low-carb fruit makes a satisfying snack.<br />
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5. Antioxidant - Kiwifruit is an antioxidant all-star! Antioxidants attack free radicals and harmful by-products in your body, reducing your risk of cancer, heart disease and stroke.<br />
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6. Folate - Kiwifruit contains close to 10% of the recommended daily value of folate, vital for the health of mother and child during pregnancy, and for the prevention of birth defects.<br />
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7. Magnesium - Two kiwifruit have a healthy 30 mg of magnesium, which powers up energy levels and improves nerve and muscle function.<br />
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8. Lutein - This phytochemical found in kiwifruit helps to prevent age-related blindness and protect eyes against environmental stress and high-energy light.<br />
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9. Zinc - Important for boys and men because it helps produce testosterone. Everyone else needs the zinc in kiwifruit for healthy hair, skin, teeth and nails.<br />
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10. Vitamin E - Kiwifruit is one of the few low-fat sources of this potent cleanser and antioxidant. It also helps to lower cholesterol and boost the immune system.<br />
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I stopped writing my blog just now and went to try the gold kiwi and it was amazing more tropical fruit tasting – sweet, like a mango. Then I ate the green one and now I’m so full…all that fibre. Did I mention I shared both with my dog Lexi, she seemed to enjoy both ;) LOL<br />
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My mom told me a good story on Thursday evening. Mom always takes the stairs where she lives; she lives on the 3rd floor. This is terrific and so good for her leg strength and of course her cardio. She told me she bumped into another woman on the staircase that day and she was 93 years old!!!! I thought it was an encouraging story and it just shows you are never too old to exercise - which brings me to my next point, you can’t join a gym for 3 months or 6 months… this is forever people, this is just something you have to do all the time and some how you just have to carve it into your day... every day. 45 minutes of exercise release 6 HOURS of those feel good hormones in your brain….and who doesn’t want to feel good and look better! <br />
<br />
Happy Halloween Everyone!<div class="blogger-post-footer"><script type="text/javascript"><!--
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For those of you who don’t know I was off for some time during the summer as my Appendix perforated and caused me to have emergency surgery. That’s a long story and I won’t get into it all here but it has been a long journey to regain my strength, endurance and stamina. The only thing I will add to that is thank god I was healthy going into that experience as I know my body had to depend on my good health through that whole process to survive. Enough said, I think you know where I’m going with this!<br />
<br />
Some of the things “renting space” in my brain currently: How amazing the colours of the fall truly are. How much I love Christmas and thinking about my list of things to buy for my kids. How I will push myself to do Yoga 5 days a week and keep the balance in my life. How much I love my dogs...mostly Lexi, I know that's terrible to have a favourite but I. How I had major surgery and lost 10 pounds but Rob didn’t have any surgery and lost 20+ pounds…damn those men and their bigger calorie burning muscles!!!!<br />
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We now know that good nutrition is what is key in the prevention of a slew of disease. See below a list of foods that help with the prevention of cancer. Try to incorporate them into your life daily. The biggest complaint I hear as a nutritionist is that “it is too many vegetables to eat in a day”. These foods with their rich colours and high fibre content and abundance of nutrients help in the prevention of disease. This is the most important food group and a serving is less than you think. Try to eat 7 to 10 servings a day. I eat: 1 banana, 1 cup of mixed berries (blue, black and raspberries) 1 apple and vegetables at lunch and dinner each day.<br />
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1 Serving looks like this:<br />
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Fresh, frozen or canned fruit or vegetables = ½ cup<br />
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Dark leafy greens raw = 1 cup<br />
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Cooked greens = ½ cup<br />
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Juice = ½ cup (no fibre)<br />
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<strong>Anti-cancer Foods</strong><br />
<strong><br />
</strong><br />
<strong>Fish</strong><br />
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Flounder (sole)<br />
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Haddock<br />
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Halibut<br />
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Herring<br />
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Mackerel<br />
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Salmon<br />
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Sardines<br />
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Tuna <br />
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<strong>Fruits</strong><br />
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Apples <br />
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Blackberry<br />
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Blueberry <br />
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Cherries<br />
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Clementines<br />
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Cranberries<br />
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Grapefruit<br />
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Lemon <br />
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Nectarines<br />
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Oranges <br />
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Peaches<br />
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Pomegranate <br />
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Raspberries <br />
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Red grapes<br />
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Strawberries<br />
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<strong>Herbs & Spices</strong><br />
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Basil <br />
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Black pepper<br />
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Cinnamon <br />
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Flaxseed <br />
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Garlic<br />
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Ginger<br />
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Ginseng <br />
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Lavendar<br />
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Licorice root <br />
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Nutmeg <br />
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Oregano <br />
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Rosemary<br />
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Sesame seed <br />
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Tarragon <br />
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Tumeric<br />
<br />
<br />
<br />
<strong>Legumes</strong><br />
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Lentils<br />
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Lima beans<br />
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Soybean<br />
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Sword jackbean<br />
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Tofu (soft, firm, dried, fried), miso, natto<br />
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Mushrooms<br />
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Enoki mushrooms<br />
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King oyster mushrooms<br />
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Maitake mushrooms<br />
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Matsutake mushrooms<br />
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Oyster mushrooms<br />
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Reishi mushrooms<br />
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Shiitake mushrooms<br />
<br />
<br />
<br />
<strong>Nuts</strong><br />
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Cashews<br />
<br />
Chestnut<br />
<br />
Pine nuts<br />
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Sesame<br />
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Walnuts<br />
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<br />
<br />
<strong>Seaweed</strong><br />
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Arame<br />
<br />
Dulse<br />
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Kombu<br />
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Mozuku<br />
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Nori<br />
<br />
Wakame<br />
<br />
<br />
<br />
<strong>Shellfish</strong><br />
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Cuttlefish<br />
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Oysters<br />
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Sea Cucumber<br />
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Shrimp and prawn<br />
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Squid and squid ink<br />
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<br />
<br />
<strong>Vegetables</strong><br />
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Artichokes <br />
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Beets<br />
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Bok choy<br />
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Broccoli<br />
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Brussel sprouts<br />
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Cabbage (red, savoy, white)<br />
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Carrots<br />
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Cauliflower<br />
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Chard<br />
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Endives<br />
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Kale<br />
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Mustard greens<br />
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Olives and olive oil<br />
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Onions <br />
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Parsley<br />
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Parsnip<br />
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Peppers <br />
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Pumpkin<br />
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Radishes<br />
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Salsify<br />
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Scallions<br />
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Shallots<br />
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Soybean sprouts<br />
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Spinach <br />
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String beans<br />
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Sweet potatoes and yams<br />
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Thistle<br />
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Tomatoes <br />
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Turnip and their tops<br />
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Watercress<br />
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Winter squashes<br />
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<strong>Other</strong><br />
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Dark Chocolate<br />
<br />
Green Tea<br />
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Maple Syrup<div class="blogger-post-footer"><script type="text/javascript"><!--
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We had a good time that day getting ready for the show. I picked Stephanie up in the morning and we headed over to the mall to meet Lucia for “hair and makeup”. Kindly, Modern Touch Hair salon donated their time to both these ladies and for the first time I saw Stephanie’s hair straightened and out of that ponytale she always sports around the gym…she was looking beautiful. Lucia always had great hair so just a touch up for her. After their hair was done we went to Visage for makeup – the owner of Visage, Jen was awesome she had her team make all three of us up…our makeup looked incredible. I didn’t know my eyes could look like that. If you ever have a special occasion and need your makeup done you should book an appointment at Visage. I watched Stephanie come alive….they both looked gorgeous…it touched my heart so deeply. <br />
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At the show, I was once again surprised by the amazing friends I have made at the Womens Fitness Clubs of Canada. My client and girlfriend Tanya D. showed up camera and tripod in hand and was kind enough to snap all the photo’s I needed. In the audience were a few more of my clients (and now friends) Debbie R. (and her mom), Saara R, and Grace A. I can’t thank these ladies enough for all their support and I hope next year they will be featured in the show. (I also have to give thanks to my childhood friend Helen M..she constantly sends me the nicest notes on Facebook and always reminds me of the struggles women constantly have with their weight..She is real and I’m going to post some of her notes…I think a bunch of women can relate to what she is saying…thanks Helen for your constant support! )<br />
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Check out the photos and video Tanya and I took at the show. This was a magical day for all of us. This has been an incredible journey and these ladies have changed so much not just physically but mentally. They are now in control and have more in common than anyone would have known. Stephanie is currently enrolled in school to become a nutritionist…I’m so proud of these ladies and all the women that take back their lives and learn to eat properly FOREVER.<br />
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margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjayxgT4hna_9Ju268ABsfkPMkVK-avc_K_SJU8zprxYlHBcXOpPtgcWbn9yAwwQaaLE4vS8RMjXnQETGP7-k3sZDXO3b6xeVellYL-UqYGbGqqbeEFzgD4VohoTxALXOGf6Ipjrpg0Zv76/s320/DSC01212.JPG" tt="true" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVCCuHQS_f3hGN0M5w9eTsKYrTlUQ8vOSsaMBTTp-JeCQG7Su-QejcWOGMGYwFKREID5kNYF9YpC4zAsXZnsMU7sXcqvwpN3oqxl4OdAm7bWMldnvCzp30ynG5jtwtZBOwuhBfGKTb0fDq/s1600/DSC01213.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVCCuHQS_f3hGN0M5w9eTsKYrTlUQ8vOSsaMBTTp-JeCQG7Su-QejcWOGMGYwFKREID5kNYF9YpC4zAsXZnsMU7sXcqvwpN3oqxl4OdAm7bWMldnvCzp30ynG5jtwtZBOwuhBfGKTb0fDq/s320/DSC01213.JPG" tt="true" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2yXoyC7DMHiZWSPp98A2n4KGJN7rZ0MuOgTEDKQLnniF2exYuRGPHQtxvlNRT_thQ9ORAAKAtwtzhRzns806VmlhwFUnfJFs-3dGy9bGpMSygWKZRmc25Dm9W4hT_pWZwCGldmVNbhyphenhyphenx4/s1600/Fashion+show+3.jpg" imageanchor="1" style="margin-left: 1em; 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margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4rO5Ul1XlYsQOd11AmUo9eBTnrfNlCq6xdcJpql9CBDmhdeexRYZ1yDSZahhs7h0GH6CLNI-w9vvS5k-MKGW8qW7UHYq3muhVAfZs3kZZtAOQzesGVkNZXXfGwSlfEiS5qQU_rgHSFCDE/s320/Fashion+show+5.jpg" tt="true" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgicXqA_ncGH-7H-y9WWR3eaAswk3Ut0dUOFe9bj8Yk7AnUaAGFN6-OTyeMV3vwSrd7ixfvfWaAg5zHI8DoeYO6gOAeZ95uraPAN58JYOluwFRcoD2c3kM4RiLquoYD-Ro8Y4kOtB1r4MMv/s1600/Fashion+show+8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgicXqA_ncGH-7H-y9WWR3eaAswk3Ut0dUOFe9bj8Yk7AnUaAGFN6-OTyeMV3vwSrd7ixfvfWaAg5zHI8DoeYO6gOAeZ95uraPAN58JYOluwFRcoD2c3kM4RiLquoYD-Ro8Y4kOtB1r4MMv/s320/Fashion+show+8.jpg" tt="true" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGSR38f12X5UHbJh8oAvXl-VbomaReJBdHWD1ApXjJ_ZQvgF5qtH0FUmiO3WuUTzA-0Y0FPCA0gVQKZVxQspgD1lCvdTkmlfrCbYAEd4DHpyBWqcQQHhPC-CwAlfOnTs9Lp0NE0Y9lzxVj/s1600/DSC01310.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGSR38f12X5UHbJh8oAvXl-VbomaReJBdHWD1ApXjJ_ZQvgF5qtH0FUmiO3WuUTzA-0Y0FPCA0gVQKZVxQspgD1lCvdTkmlfrCbYAEd4DHpyBWqcQQHhPC-CwAlfOnTs9Lp0NE0Y9lzxVj/s320/DSC01310.JPG" tt="true" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcRmDkwqvvfi_ARlMrQDpuWF-4lfv1SS6-a4Tgk7Srjf1Nu7yOLM8MZMNwz5y-ceebHViWrt4X5VMLOHdG1XDia8W7dCXU3DiyIo-KBw9du5N0mXqmNt_51cQsX-GWoQeYvC58OxIChrlw/s1600/Fashion+show+13.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcRmDkwqvvfi_ARlMrQDpuWF-4lfv1SS6-a4Tgk7Srjf1Nu7yOLM8MZMNwz5y-ceebHViWrt4X5VMLOHdG1XDia8W7dCXU3DiyIo-KBw9du5N0mXqmNt_51cQsX-GWoQeYvC58OxIChrlw/s320/Fashion+show+13.jpg" tt="true" /></a></div><div class="separator" style="clear: both; text-align: center;">One other funny thing that happened at the show…I got a tap on my back and heard someone say “excuse me, is liposuction included in your program?” I must have swung around and given this woman the look of death. I couldn’t believe what I just heard…if you know me I believe in healing your body with nutritious food and changing the way you think about food forever! I starred at this women and then she said “Terri, it’s me Amanda N”…..OH MY! This was my best friend from college and man did we have good times back in the day. Amanda is the one girl that could remember every joke ever told to her….I loved that about her, she always made me laugh and we partied our faces off “back in the day”. I had often wondered what happen to her and had looked for her on Facebook but for the life of me I could only remember her married name so I could never find her. I can’t tell you what a great day this was for me, the fashion show…finding Amanda again. </div><br />
<br />
On a different note – last Thursday as I entered the Yoga studio at Womens Fitness, Lynda one of the Fitness Instructors asked me if the McDonald’s McMini’s were any good. Of course they are not going to be good for you but I had to look it up so here are the facts: The “Spicy Thai Grilled Chicken McMini sandwich as 260 calories and 9 grams of fat (remember 20 grams is your daily max) and 740 mg of sodium (daily max is 1500 mg). The Pesto Grilled Chicken McMini sandwich has 280 calories 13 grams of fat and 670 mg of sodium. Again, I ask myself why we are allowed to serve this food to people? The other day on the Dr. Oz show I heard that by 2030 86% of people will be overweight or obese…we certainly have a real crisis on our hands and all these restaurants are contributing to the epidemic. Please take the time to prepare your food at home…walk with snacks….an apple and a healthy Kashi bar travel well in your purse and then you always have something to nibble on. You will get hungry, I can guarantee that so why not have good choices on hand then you don’t have to go to Tim Horton etc. Remember my motto “don’t get caught empty handed”!<br />
<br />
Earlier in the week one of my other clients told me she went to Pickle Barrel with her work colleagues and thought she ordered something healthy for lunch. I suggested to her that next time you are going out to eat go the internet first and check out the nutritional info…..you can find it for most restaurants. I went home that night and looked up what she had…sadly I had to report to her that her “healthy chicken wrap” and 1920 mg of sodium and 760 calories!!!!!! Oh my! One of my newer clients told me on Friday that her family had an outing this weekend to Hero Burger in Markham….BUT she was ready; she had already been to the website and knew exactly what she was going to have to stay within her daily caloric intake. Remember, there is no real secret to weight loss…calories in, vs. calories out! If you want to lose weight always have breakfast, don’t skip meals, have snacks on hand and choose low calories nutrient dense food and move around a whole bunch. If you are over 40 remember you need to work out harder than your 20 something children…yep that’s right you need to workout harder than them. So don’t think by coming to the gym 3 days a week and walking on the treadmill will be enough. You must lift weights, stretch and strengthen your heart. Health Canada recommends you get at least 60 minutes A DAY of exercise…it does not have to be all at once but you must find a way to make this happened. Recently, I have had a few of my clients pick up pedometers so they can track and see if they are getting their 10,000 steps a day…are you??? Keep in mind most people die from “frailty” so stay strong at all ages…feed your body the nutrients in needs every day, not just some days! Move around a lot and surround yourself with like minded people and you will have success. <br />
<br />
Congratulations to my Sunday morning yoga “posy” we meet on Sunday’s at 10:00 am in my office…we catch up and then all go to yoga together. Thanks to these ladies that with open arms welcome any “newbies” I bring into our group. Not sure how this group started but I love it….and I love yoga at Womens Fitness…the instructor’s – Sherry and Tina have changed my body and are helping me so many other women have the same experience!<div class="blogger-post-footer"><script type="text/javascript"><!--
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<br />
<br />
I know it’s been weeks since I last updated my Blog life ...just got way too busy to balance everything and my clients are the most important people (next to my family of course)... something had to suffer so my apology’s.<br />
<br />
About 5 weeks ago I started a “Corporate” 10 Weeks To Wow! Nutritional Weight Loss Program for a group of women at a business in Whitby. It’s a nice atmosphere and these ladies are making some really great progress. We get together once a week at lunch in a pre-booked boardroom. We have weekly weigh-ins coupled with good educational material. The education is key and once I’m done with you it will be impossible for you to grocery shop without being a more informed consumer. <br />
<br />
On Tuesday we had our “5 week” re-take of photos. It is important for people to see the changes that happen so quickly when you feed your body the right nutrient balance and the proper amount of calories. (Remember; don’t let more than 2 hours go by without eating something)<br />
<br />
One of my clients on the corporate program Toni A. started 5 weeks ago at 238.60 pounds. Toni has survived Non-Hodgkin’s Lymphoma...I knew she would do well since she already kicked the crap out of Cancer....this should be a walk in the park! Toni’s 5 week weigh-in 225.80 WOW!!!! This is so impressive...she does not cheat and has made physical activity part of who she is now. Her eating habits are terrific now and she will continue to have such great results as she is a fighter and also has this amazing husband at home that supports her and pushes her to be the best she can be. I can’t wait to see what the next 5 weeks bring! I was so impressed with her before and mid-way through photo’s I asked her if I could share them with you....she agreed! (Thanks Toni)<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5iBbFmK3hnhC67uQ3j1_vPEaOViejNMZaeSe7VFPOOtHUUDeJvEslAeBa7EhEnUEWXtuyvB0rbo7HaYHju27IqYBuT2JY8UKhkwPf0Y-CtO-qZPhOjlLx1bBvD61MUVjckwmQhXfZ7uYX/s1600/Toni+A+Half+shot+before+and+mid+way+point.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" nt="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5iBbFmK3hnhC67uQ3j1_vPEaOViejNMZaeSe7VFPOOtHUUDeJvEslAeBa7EhEnUEWXtuyvB0rbo7HaYHju27IqYBuT2JY8UKhkwPf0Y-CtO-qZPhOjlLx1bBvD61MUVjckwmQhXfZ7uYX/s320/Toni+A+Half+shot+before+and+mid+way+point.jpg" /></a></div><br />
If you find yourself pressed for time in the evening’s and having a Corporate program at your work might be the missing link in your life...contact me and we can get a group program started at your work place right away. Keep in mind if you are the one who get’s this program going your 10 Weeks To Wow! Nutritional Weight Loss Program will be FREE. Also, a “Corporate Group Rate” will be applied to this program, so great savings for everyone. AND the most important thing is that in 10 Weeks it will be summer, what a great time to start getting healthy.<br />
On a completely different note why is it we all love pizza? Why is pizza packed with sodium? Did you know that a 6” Personal Meat Lover’s Pizza from Pizza Hut has 720 calories and 1620 mg of sodium! Holy crap! I too love pizza and cannot stand the taste of pizza due to the huge amounts of salt. When you have a clean diet and then eat something that is loaded with salt you cannot stand the taste. I always love when my clients get to this point....and trust me if you eat clean and try this you too will come to the other side. It’s gross. One of my clients had this experience the previous weekend when she was out celebrating her grandson’s birthday and was given some pizza. By the way she has lost 13 pounds in 5 weeks...congrats Nancy S.<br />
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I went on the search for pizza and found at Pizza Hut you can have a “to the edge pizza” vegetarian 100 calories and 210 mg of sodium HOWEVER, if you order it with half the cheese you can reduce the calories and the sodium. Have a few pieces with a big salad....but again make this a treat as the crust is still made with white flour.<br />
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Congratulations to all my clients that are now doing Yoga as well...it was crazy this morning at Yoga...there must have been at least 10 of clients of mine now participating in this Thursday morning “Gentle Yoga” class. Keep up the great effort.<br />
<br />
I also want to congratulate my biggest losers this week: Debbie A., Karin H., Sura M., Sandra C., Tanya L., Saahra R., Dana E., Jasmin S., Elizabeth N., Felica N., Valene B., Vanda W., Vicky C., Nancy C., Rafeena S., Vivian E., Margaret B., Stephanie E., Grace A., Pamela E., Pamela A., Lil S., Toni A., Nancy S., Tessie B., Kara S. <br />
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All you ladies are doing so well please keep up the good work. You are becoming healthy and you all look fabulous. Thanks for making my job so worth while...I love you all and I love the friendships we have established.<div class="blogger-post-footer"><script type="text/javascript"><!--
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Subject: Lucia MacKenzie - Picture.... 1 year later and still holding within 5 lbs of set goal.<br />
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<br />
Date: Thu, 4 Mar 2010 11:33:27 -0500<br />
<br />
From: lmackenzie@mibro.com<br />
<br />
To: food_coach@hotmail.com<br />
<br />
<strong>Hi Terri,</strong><br />
<strong><br />
</strong><br />
<strong>Just thought you would like a final picture, since you never did get one. I am very proud to say that it has been a year since I have been to the gym and still have been able to maintain my weight to within 5 pounds of the 124 lbs weight goal set by you when I first came to you. I am not always behaving, but I am mindful of where I came from and where I do not want to be ever again. </strong><br />
<strong><br />
</strong><br />
<strong>I am still fighting the exhaustion, but at least I am looking pretty good for a nearly 55 year old woman.</strong><br />
<strong><br />
</strong><br />
<strong>Hugs to you</strong><br />
<strong><br />
</strong><br />
<strong>You have my permission to use this on your blog. </strong><br />
<strong><br />
</strong><br />
<strong>Lucia</strong><br />
<br />
Lucia MacKenzie<br />
<br />
From: Terri Patterson [mailto:food_coach@hotmail.com] <br />
<br />
<br />
Sent: Thursday, March 04, 2010 1:39 PM<br />
<br />
To: Lucia MacKenzie<br />
<br />
Subject: RE: Lucia MacKenzie - Picture.... 1 year later and still holding within 5 lbs of set goal.<br />
<br />
<strong>Hi Lucia,</strong><br />
<br />
<strong>Wow, thanks so much for that...you look incredible and congratulations for changing the way you think about food! I will absolutely use you as my next blog.</strong><br />
<br />
<strong>Thanks for keeping in touch!!</strong><br />
<strong>Your terrific :)</strong><br />
<strong><br />
</strong><br />
<strong>Your friend,</strong><br />
<strong>Terri Patterson, NWS</strong><br />
<strong>Food & Health Coach</strong><br />
<br />
<strong>416-841-1688</strong><br />
<a href="http://www.foodcoach-terri.blogspot.com/">http://www.foodcoach-terri.blogspot.com/</a><br />
<br />
<a href="http://www.10weekstowow.com/">http://www.10weekstowow.com/</a><br />
<br />
nourish - heal - live<br />
_______________________________________<br />
<br />
Subject: RE: Lucia MacKenzie - Picture.... 1 year later and still holding within 5 lbs of set goal.<br />
<br />
<br />
Date: Thu, 4 Mar 2010 14:10:36 -0500<br />
<br />
From: lmackenzie@mibro.com<br />
<br />
To: food_coach@hotmail.com<br />
<br />
<strong>You are very welcome Terri.</strong><br />
<strong><br />
</strong><br />
<strong>I just wanted you and others to realize that if it hadn’t been for you, I would not be the size I am today; even with the gym. It was your teaching, guidance, patience and caring that has me in a size 8-10 instead of a size 16 and going up.</strong><br />
<strong><br />
</strong><br />
<strong>Hugs.</strong><br />
<strong><br />
</strong><br />
<strong>Lucia MacKenzie</strong><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyHUx5LRCXP1Me4Q7cU1j1YVFz0svinH-XNU4yLO3WGEiqz3KmPnzWBSnZBeVoB_FbRY8mzqaFBEpZ0uoReWBaUC8qBPnb2bLWeQy8d9L4OvnvyU12gKyAZAy-IFjMoXeTdlvJn1Ddo_dZ/s1600-h/Lucia+March+2010.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" kt="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyHUx5LRCXP1Me4Q7cU1j1YVFz0svinH-XNU4yLO3WGEiqz3KmPnzWBSnZBeVoB_FbRY8mzqaFBEpZ0uoReWBaUC8qBPnb2bLWeQy8d9L4OvnvyU12gKyAZAy-IFjMoXeTdlvJn1Ddo_dZ/s320/Lucia+March+2010.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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<br />
<br />
So here is something that I bet most of you didn’t know about The Keg; unless you’re one of my clients you know that I’ve already “sucked the fun” out of The Keg for you! For all others; you know that beautiful little sour dough bread that they bring you right when you sit down – one piece of that bread has 170 calories and that is without butter! Now if you decide to add a salad to start your meal and you choose the Caesar salad you have now added another 350 calories and 4 grams of fat and over 600 mg of sodium. Again, your daily intake of sodium is 1500 mg! Have a peak below and add up the calories, fat grams and of course sodium of a meal that you may typically have at The Keg. Don’t forget to include your “Keg Size” cocktails. Now you will see why I find it better to eat at home...I think you will be blown away once you read the information below! You might also find it quite interesting what you think is a healthy meal for your children is really nothing but a salt lick!<br />
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<span style="color: red;"><strong>Starters and Soup</strong></span> <br />
<strong><span style="color: red;"></span></strong> <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTd1T39wrqE3yfZ4pCieExtLUxxx_T_HAO7HyL07wPafRvjKpjKTOAQbP4adearP1UkTUEg1sqwQBfFOw4iqeTKtyhqiQ8lBTqQwr5eClCxN_5cU4BFAHXGfZzRn2ZYrSYOMGZRYIzunEX/s1600-h/Starters+and+Soup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" kt="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTd1T39wrqE3yfZ4pCieExtLUxxx_T_HAO7HyL07wPafRvjKpjKTOAQbP4adearP1UkTUEg1sqwQBfFOw4iqeTKtyhqiQ8lBTqQwr5eClCxN_5cU4BFAHXGfZzRn2ZYrSYOMGZRYIzunEX/s640/Starters+and+Soup.jpg" width="410" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="color: red;"><strong>Salads</strong></span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtzOI9T6xrBelx0zcpZDPbIk_Pdv6iwB1ZoNmzjzDfXRYk0jEJkTfB_bo_ncfb5BRejo0w9DbVUl_GkggArV0BCH4VXqwBJ9diHpe-aGKQ86jNXtfNL2sTbRJcpifze72zs3OXdxpUFPHc/s1600-h/Salad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" kt="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtzOI9T6xrBelx0zcpZDPbIk_Pdv6iwB1ZoNmzjzDfXRYk0jEJkTfB_bo_ncfb5BRejo0w9DbVUl_GkggArV0BCH4VXqwBJ9diHpe-aGKQ86jNXtfNL2sTbRJcpifze72zs3OXdxpUFPHc/s640/Salad.jpg" width="640" /></a></div> <br />
<strong><span style="color: red;">Steaks and Prime Rib</span></strong> <br />
<strong></strong> <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5fk37fYpag2JReh81GkGSr9nBFSdMDbdMzZDZbMAPuQ35NTPf7gUV8tpdYqee_IfZX2s8lSoqemfrgqiS3P-5XTryKU1ruo5S6_koGN0t43gdMSXDcGEJqCDH7Ps7mkzlWC2XBhzZ2wVD/s1600-h/Steaks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" kt="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5fk37fYpag2JReh81GkGSr9nBFSdMDbdMzZDZbMAPuQ35NTPf7gUV8tpdYqee_IfZX2s8lSoqemfrgqiS3P-5XTryKU1ruo5S6_koGN0t43gdMSXDcGEJqCDH7Ps7mkzlWC2XBhzZ2wVD/s640/Steaks.jpg" width="316" /></a></div> <br />
<span style="color: red;"><strong>Seafood</strong></span> <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUtTqjATmgbF_65VdoAnhYhF_CeRzs7gACu43e9Y83QRzYsoH6smWipAxzfdYR4FBZ7aVYpv9jsGV1jZ7tqyM-x0a67iVrX1mnZEM8Ocw1Arf6PKq2QBUttQAkILg7cFRwiujcOqIKEGdj/s1600-h/Seafood.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" kt="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUtTqjATmgbF_65VdoAnhYhF_CeRzs7gACu43e9Y83QRzYsoH6smWipAxzfdYR4FBZ7aVYpv9jsGV1jZ7tqyM-x0a67iVrX1mnZEM8Ocw1Arf6PKq2QBUttQAkILg7cFRwiujcOqIKEGdj/s640/Seafood.jpg" width="596" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="color: red;"><strong>Chicken and Ribs</strong></span></div><strong><span style="color: red;"></span></strong> <br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSOezvndm4hRH5m3KJ-oAwi9Hu7CEoVtTrcvoV0m2EGPSKylDJ1fX-pmezXA8qFp1emYYF2VCGeCUM6Fr76J8OwLbbNwGvmNwI_ktuXPkiAVIysxm7aF5WA5YRLg_tTP8ROEqlx6g82YIZ/s1600-h/Chicken+and+Ribs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" kt="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSOezvndm4hRH5m3KJ-oAwi9Hu7CEoVtTrcvoV0m2EGPSKylDJ1fX-pmezXA8qFp1emYYF2VCGeCUM6Fr76J8OwLbbNwGvmNwI_ktuXPkiAVIysxm7aF5WA5YRLg_tTP8ROEqlx6g82YIZ/s640/Chicken+and+Ribs.jpg" width="582" /></a></div><div class="separator" style="clear: both; text-align: left;"><span style="color: red;"><strong>Sides and Veggies</strong></span></div><div align="left" class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: left;"><span style="color: red;"><strong>Desserts</strong></span></div> <br />
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</div><div class="separator" style="clear: both; text-align: left;"><span style="color: red;"><strong>Bar Menu</strong></span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil9eOLhjflgmUPg9GiSOcjFHqL_JWpv-rIpeS8FNxMyzMvqm2RHGhYPxbEwbzVmBd6W89x0areYs7-qXbydV3Li_9jbvHV8D9VZTTpVit8TXKkphUbO9WjxxSQ9R0KCaodWrD-OwXYNL94/s1600-h/Bar+Menu.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" kt="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil9eOLhjflgmUPg9GiSOcjFHqL_JWpv-rIpeS8FNxMyzMvqm2RHGhYPxbEwbzVmBd6W89x0areYs7-qXbydV3Li_9jbvHV8D9VZTTpVit8TXKkphUbO9WjxxSQ9R0KCaodWrD-OwXYNL94/s640/Bar+Menu.jpg" width="556" /></a></div><div class="separator" style="clear: both; text-align: left;"><span style="color: red;"><strong>Kids Menu</strong></span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtj7tZO8bsCl66IhKtIEvXr7C6TLQYO5JzsCgrSF9JJ2fk1l8tOJZHqXJNV4EmW0UlKrNA_6ky_uf-HWNJ4PDIM9JYeOv0v3c6Jdxya6ixMU9BfDZJHCrksfMWAKYoE98MO1025wgLbXv1/s1600-h/Kids+Menu.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" kt="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtj7tZO8bsCl66IhKtIEvXr7C6TLQYO5JzsCgrSF9JJ2fk1l8tOJZHqXJNV4EmW0UlKrNA_6ky_uf-HWNJ4PDIM9JYeOv0v3c6Jdxya6ixMU9BfDZJHCrksfMWAKYoE98MO1025wgLbXv1/s640/Kids+Menu.jpg" width="544" /></a></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<br />
So I came home on Wednesday night last week feeling fine....I went to sleep that night and was awaken by the WORST stomach pain I had ever experienced. I proceeded to have the worst 12 hours that I can remember...I thought I either have food poisoning or stomach flu...how can you really tell the difference, the symptoms are so similar. Of course while I was home throwing up we had the floor guy in our home putting in our new floors in the kitchen and front hallway. This stranger had the pleasure of hearing the violent acts of being sick to your stomach all day long. Friday, I also had to stay home as I had not consumed any calories for 24+ hours so I felt like I had been hit by a truck. <br />
<br />
The floor guy was back on Friday and today I could lie on the couch so we were in the same rooms all day. He was someone’s dad...he told me he had four children. He brought me Tylenol flu and insisted I take it for the pain in my stomach...it was sure nice having someone home to take care of me in my time of need. I would have loved my Mom –“kick the can Gan” or Rob but the floor guy did a great job in a pinch. He went and got me tea later in the morning...and don’t forget I have NO kitchen while having this nasty bug. As he returned with my Tea the Tiger Woods speech came on we watched together and then shared our views on the subject with each other. <br />
<br />
Interestingly, later on the evening news they were interviewing the general public on their opinion of the speech and Tiger’s reputation. One woman said “he will have a tough time with his female fan base...women are mad at him” – Rob indicated that no men were EVER mad at Tiger. Men really are from Mars!<br />
<br />
Saturday morning I got up and had some breakfast - Kashi Go Lean and Fibre One cereal with rice milk. I had to throw half of it out as my eyes were bigger then my stomach currently. Nothing like a weigh in after the flu....this was my personal best. Of course this not a way to get your weight down and the weight I lost was mostly water and of course my muscles were attacked to sustain the calorie need of just my organs. But hey, if you’re a woman and you see those pleasing numbers on the scale you feel good inside no matter how you got there. <br />
<br />
Okay, enough about me how about something interesting about exercise and calories. Did you know that the best exercise is Interval Training.- alternating burst of high-intensity activity, such as walking on the treadmill for 3 minutes and jogging on the treadmill for 1 minute. This revs up your metabolism so you become a fat burning machine. Or there is always option “B” one of my best girlfriends – Diane but we all call her Catwoman says her best weight loss program is “Anxiety and Activia” LOL. Now this is coming from my friend who has only made me dinner once in 10 years. BUT did manage to feed me “Two Bite Brownies” for dinner time and time again. This was a period when we were both single and she lived right at Yonge & Bloor in a condo in Toronto.- doesn’t get much better than that. Hopefully, her husband is being fed better LOL. Gee’s thinking about her and all our fun times...that really was a special time in my life, I will cherish those memories forever...she knows all my dirty little secrets! Catwoman is my daughter Desiree’s God mother – good pick! Funniest woman I’ve ever met and when Monte, Catwoman and I meet up my stomach usually aches from laughter...we feed off each other. By the way I’m Dr. Josie. Don’t ask why we all have these crazy nick names we just do...were girls at the end of the day. But through good times and bad, good boyfriends and bad boyfriends we all love each other. Monte, my other best friend/therapist just found out last week that she will be a grandmother again – this time a little boy. I’m so jealous I can’t wait to be a grandmother. Our daughter’s Shannon and Desiree are born on the same day same year. We went through all their crazy teenage times together – thank god!!!!!!!<br />
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So just like me I got totally off topic and really offered you very little nutritional or exercise advice in this blog and now I must get ready and get to the gym and see my clients. I will get something interesting up for you this week...I promise. Until then nourish – heal – live and move around a lot.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBfBzGkp1HyGaKYTcnempdvUea5F5dj6pFsX8cSU6hchF5tBpUeydd-q731e8SXBFO0GrQutrq2IBRMrctCNFkV7_wytxZAdOUujLRZCUqMWnsT_W45j7Ga_Wjkdd_no_1ZnJnsh9haJC2/s1600-h/The+girls.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ct="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBfBzGkp1HyGaKYTcnempdvUea5F5dj6pFsX8cSU6hchF5tBpUeydd-q731e8SXBFO0GrQutrq2IBRMrctCNFkV7_wytxZAdOUujLRZCUqMWnsT_W45j7Ga_Wjkdd_no_1ZnJnsh9haJC2/s320/The+girls.JPG" /></a></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRwSSEmc7xVDf-tcV8qVHpunK3z9NiJ7FEZaN06MEh2y4LvIwiEnjcBp9Npn4GKA-6RZfP22OdNRmZLN14TXacJBDkaTP9BnuxG_GNELwDbt49VuvWyklzUykkSp7Feinso7ZgddNxqLlJ/s1600-h/Desiree+donut.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ct="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRwSSEmc7xVDf-tcV8qVHpunK3z9NiJ7FEZaN06MEh2y4LvIwiEnjcBp9Npn4GKA-6RZfP22OdNRmZLN14TXacJBDkaTP9BnuxG_GNELwDbt49VuvWyklzUykkSp7Feinso7ZgddNxqLlJ/s320/Desiree+donut.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Some new science that came out this week indicated that even people with low blood pressure will have the same ill effect on their arteries if they consume large amounts of sodium. Did you also know that 125 ml or ½ cup of Campbell’s Tomato Soup has 770 mg of sodium...please tell me the last time you ate ½ cup of soup???? Start reading food labels – always check the serving size, generally it is much smaller than what you might consume...as our idea of a portion has totally been distorted.</div><br />
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I hope everyone had a nice Valentine! Sorry for the delay in a blog update. I have an injury in my back and it is almost impossible to sit in front of my computer : ( I refuse to take pain killers, instead I take M&M’s...they don’t really make my back feel better but they sure make me forget about for a few moments. I did wake up today and promised to break up with M&M’s for a while. You can the difference in your body right away when you eat sugar...especially High Fructose Corn Syrup. Let’s see how I do this time!<br />
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On Sunday my daughter Desiree her guy Chris my best friend Monte (Lynda) and her guy Scott came over to see our disaster zone we now call our house. This week our new floors go in but currently we have no kitchen at all. Interesting way to live, but were surviving, sort of LOL. Keeping my eye on the prize...it’s going to be beautiful! We all went out for Greek Food to celebrate...my good friends poked great fun at me and suggested they would order lots of bad food as I could not catch them with my bad back...they listed all kinds of things that made the little hairs on my back stand up. Monte ordered a burger which broke my heart....did you know that they refer to ground beef as “cha cha” which stands for cheeks-hearts-and ass... no thanks. Rob and Scott ordered the Gyro dinner...more processed beef and lamb and of course a side of fries. Desiree, Chris and I had chicken...but I could taste the salt...I tried to eat more of my salad. The company was great but the food was crappy....I felt okay but Rob complained all afternoon that his stomach did not feel great. Valentine’s dinner at home was amazing....we had grilled shrimp, sweet potato, broccoli and cauliflower. I enjoy eating at home where I can control the calories, nutrients and sodium levels. <br />
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My back is friggin killing me but I’m pushing on and continuing with yoga. To my wonderful surprise I bumped into my client Joy P standing in line waiting to try the yoga class out....and I know you have heard me mention her before; this is 20+ pounds less Joy P. Joy is 65. She has never even seen a yoga DVD so I was really impressed she was willing to give it try. Yoga really shows you just what bad shape you are in. I did however, bend over for something today and despite my back ache I could actually feel that I was more stretchy...it was an “ahhhhhhh” moment for sure! I will keep doing yoga. Joy P told me the next day that her hips had never felt that good...this yoga thing is really something. This past Thursday Joy P attended Yoga again...looks like she will be a regular with me. I love this woman!<br />
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Another one of my gorgeous ladies Marie C sent me these terrific recipes for soup. Who doesn’t love a nice hot cup of soup on a cold day and lord knows we have had many cold days this winter. <br />
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Enjoy, and I welcome your feedback!<br />
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<strong>Spicy Red Lentil Soup</strong> <br />
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5 spray low-fat cooking spray <br />
1 medium onion(s), peeled and chopped <br />
2 stick celery, finely chopped <br />
2 clove garlic, peeled and crushed <br />
1 tablespoon chili powder <br />
50 g dried split red lentils <br />
850 chicken or vegetable broth <br />
2 tablespoon tomato puree <br />
400 g canned tomatoes <br />
2 sprig fresh rosemary, plus 2 sprigs, chopped to garnish <br />
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<strong>Instructions</strong><br />
Heat a large saucepan, spray with low fat cooking spray and add the onion and celery. Cook stirring for 5 mins, add the garlic and chili and cook for another 5 mins until tender and beginning to brown.<br />
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Add the lentils, stock, rosemary, tomatoes and tomato puree. Bring to the boil, reduce the heat and simmer for 20 mins until the lentils are soft. Remove the rosemary.<br />
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Cauliflower and roasted-red pepper chowder<br />
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This creamy chowder will warm you up on a cool fall day. Plus, it'll help you meet your veggie servings!<br />
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Ingredients:<br />
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1 Tbsp reduced-calorie margarine<br />
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1 small Vidalia onion(s), chopped<br />
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2 medium stalk celery, chopped<br />
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29 oz vegetable broth<br />
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1 1/2 cup water<br />
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1 head cauliflower, finely chopped<br />
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1 large potato(es), red, peeled and finely chopped<br />
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1 cup fat-free evaporated milk<br />
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16 oz sweet red pepper(s), roasted, water-packed, drained and chopped<br />
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1 Tbsp dried basil<br />
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Instructions<br />
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Melt margarine in a Dutch oven over medium heat. Add onions and celery; cook 5 minutes, stirring occasionally. Add broth and water; bring to a boil. Add cauliflower and potato; return to a boil. Reduce heat and simmer until potato is tender, about 20 minutes. Stir in milk and roasted peppers and heat about 2 minutes more.<br />
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Place soup in a blender or food processor; puree until smooth. (Note: Depending upon the size of your blender, you may need to puree the soup in batches.)<br />
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Return soup to Dutch oven; add basil and bring to a boil stirring constantly.<br />
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Blend the soup using a hand blender or liquidizer until smooth and season with salt and pepper.<br />
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Serve hot garnished with a sprinkling of chopped rosemary.<div class="blogger-post-footer"><script type="text/javascript"><!--
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Lil heard me speaking with the owner of Renew Studio...Dee, I mentioned that I was a nutritionist. Lil had been told that she needed lose 50 pounds. Lil’s breast cancer was estrogen related so it is imperative we get the excess weight off her as body fat is also filled with estrogen. Lil has her first weigh in tomorrow; I did see her 3 days after starting the 10 Weeks To Wow! Nutritional Weight Loss Program and already she noticed a difference....she was having normal, healthy bowel movements finally. Yippee!! You know how happy this makes me; I know how good it is making her feel. I’m going to keep you up to date on her progress.<br />
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Last night I see on TV a commercial for Grey Power car insurance....I think to myself I remember when my parents signed up for that insurance. They were 50 and it seemed old to me...ha ha I will be 46 this year, what the hell is going on I ask myself...how did this happen? Today I went to the Doctor and he told me I was peri-menopausal, I thought they were going to hand me glasses and a cane on the way out of the office. Thank god my eyes have hung in there...still rockin the 20/20 vision...must be all those carrots and spinach I eat...they are loaded with Lutein. Lutein is an important natural antioxidant that may help your eyes stay healthy while maintaining the health of your skin.<br />
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The insurance company came today and painted the laundry room and the furnace room that were both ruined in the flood. The walls have all been painted so now we are waiting for the new floors and the basement will be finished. This weekend the ugly kitchen starts to get destroyed...I can’t wait. Rob is so good, he is so organized...he basically picked out most of the colours...I don’t care...he is the cook so he should have it the way he likes it. We did both like the same counter top...although I really just need a cutting board to make the food I eat...mostly raw LOL.<br />
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I was really pleased to see so many of my client’s current and past at Yoga this past Sunday. I’m glad you have felt inspired to try it out. I also got a Facebook update from one of my very long time friends...actually we have been friends since grade 5. She too is a cancer warrior and she also tried Yoga for the first time last week....its amazing exercise. Think how stiff you are now and just remind yourself how much stiffer you will become as you age. Remember when we all go to “Shady Acres” (the nursing home our kids will send us to) you want to be able to walk to Bingo...you do not want to be the man or woman tied to the bar in the hallway because so brittle you might break Stretch, stretch, stretch!<br />
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Many days have passed and I was unable to get this blog posted. So here is a Lil update...she lost 3.4 pounds first week and did pretty well with her eating. Today is Wednesday and now Lil will have her second weigh in. She needs to not skip any servings in the day so her body never stores her fat. The basement is finished and the ugly kitchen has been half demolished..my house is filled with dust but I’m trying really hard not to freak out and keep my eye on the prize....a beautiful kitchen only weeks away! <br />
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My mom came to stay with me this weekend and left only today We call my mom “Kick The Can Gan” (Gan is short for Ganny as my daughter Desiree couldn’t get Granny out when she was a wee child). My mom has that name because she is the one person you can call when you’re having a bad day. She will help you kick that can right across the floor...as Desiree would say. She always makes you feel better. Sunday night we watched the Michael Jackson documentary – This Is It! No one else would watch it with me. My mom knows how much I loved MJ...I grew up with him; damn I use to watch The Jackson 5 cartoons Saturday morning’s. I loved his music, what a lost treasure. Now if my Dad is reading this he will wonder why I love him...he has his own thoughts on the subject....and that’s okay too. My mom danced all over the living room while we watched. I was so proud of her for having that gorgeous figure at her age. She goes to Curves 3 days a week and has had 490 workouts. I noticed while she danced that her body was strong and not frail at all....good for her.<br />
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While driving around with my daughter Jennifer we were discussing her new semester that is beginning in school today. She has English, Math, Science and Auto shop....no Gym class....and I know that she had no Gym class in the first semester. That means she will get no physical activity until “maybe” the fall of this year. This is not acceptable to me....it should me mandatory that EVERY student takes Gym class. We have this epidemic with Obese children...this is the first time that children will not outlive their parents. And the school system seems to think it is okay if you never get any physical activity. I remember in grade 6...we would have to say the Lord’s Prayer, sing O’Canada and then dance to the Bay City Rollers before we could begin our day...what happened to the good old days???<div class="blogger-post-footer"><script type="text/javascript"><!--
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I have to admit though that my day didn’t start this way with Jennifer...I came in the living room this morning to have my breakfast before my yoga class and as I sat down I noticed a half eaten Apple Crumble on the coffee table...Jennifer was now eating a scrambled egg sandwich. I asked her who had the Apple Crumble for breakfast..she confessed. Inside I was dying but today is her math examine so I had to breathe deeply and just dig into my Fibre One & Kashi Go Lean w/rice milk. (BTW, Francis F told me that Shoppers Drug Mart, at the Mall has the Kashi Go Lean on sale for $1.99!!!) Yoga was fantastic today...I really am noticing a difference in my flexibility. I’m amazed how your body responds so quickly. But trust me I have a looooonnnnnnnngggggg road ahead of me.<br />
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</div><div class="separator" style="clear: both; text-align: left;">First, let's start with omega-3s, what I'll call the spring fats. These are likely the most abundant fats in the world, but they don't originate in fish, as many believe. Rather, they are found in the green leaves of plants. Fish are full of omega-3s because they eat phytoplankton (the microscopic green plants of the ocean) and seaweed. In plants, these special fatty acids help turn sunlight into sugars, the basis of life on Earth. The spring fats speed up metabolism. They are fats that animals (humans included) use to get ready for times of activity, like the mating season. They're found in the highest concentrations in all the most active tissues: brains, eyes, hearts, the tails of sperm, the flight muscles of hummingbirds. Because fish have so many of these fats in their diets, they can be active in cold, dark waters. These fats protect our brains from neurological disorders and enable our hearts to beat billions of times without incident. But they are vanishing from our diet, and you'll soon understand why.<br />
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</div><div style="text-align: left;"><br />
</div>... And our omega-6 surplus<br />
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Next up are the omega-6s, what I'll call the fall fats. They originate in plants as well, but in the seeds of plants rather than the leaves. The fall fats are simply storage fats for plants. Animals require both—omega-3s and omega-6s—in their diets and their tissues. But omega-6s are slower and stiffer than omega-3s. Plus, they promote blood clotting and inflammation, the underlying causes of many diseases, including heart disease and arthritis. Omega-3s, on the other hand, promote blood flow and very little inflammation, which may prevent things like heart disease. The proper mix of these two fats helps create tissue with the right amount of blood flow and inflammation. But because they're in constant competition to enter our cells, if your diet consists of too many omega-6s, your body will be deficient in omega-3s. And that is what's been happening to us as we've been eating more and more seed fats in the form of soybean, corn and other vegetable oils.<br />
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Omega-3s began disappearing from our food supply. Cows used to be raised on grass and other greens, producing meat, milk and cheese with much higher concentrations of omega-3s. These were the animal products that our grandparents and great-grandparents grew up on, before industrial feedlots replaced family farms. Now these livestock are fed corn and soy, and their tissues are swamped with omega-6s. Chickens, too, used to eat grass and grass-eating bugs. Those chickens produced eggs and meat that were high in omega-3s, but now they're full of omega-6-rich fall fats.<br />
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We are now eating a diet that is supposed to fatten us up for winter, when weather is harsh and calories are scarce. But today food is never scarce for the average Canadian. The base of our food supply has shifted from leaves to seeds, and this simple change means our bodies are storing more fat, leading to obesity and all its associated diseases.<br />
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At the same time, food chemists discovered that rancidity in packaged foods was caused by the oxidation of some minor but pesky fats: omega-3s. Scientists extended the shelf life of processed foods such as cookies, chips, cakes, breads and spreads by removing omega-3s—a nutrient that no one thought mattered. They replaced package food with Omega 6’s and now if you look at almost all package food will have some sort of “soy” in it. <br />
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Now you should understand why you must get more Omega 3’s in your body and less Omega 6. Eating Organic meat, yogurt, milk, butter or anything from the cow or chicken will cut down on your consumption of these fats. As well, limit your packaged food intake. Take a good Supplement (Nutra Sea) everyday. Remember these fats are called EFA’s – Essential Fatty Acids…they are ESSENTIAL for good health and your body can not produce them so you must get them from somewhere. Eating fish throughout the week will help you get more as well. <br />
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I’m starting to hear feedback about my blog...I can’t thank all of you enough for your support!!! Please feel free to spread the word ...and keep giving me your feedback. <br />
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It’s the New Year and of course there are so many new members at the gym...it’s terrific, I love this time of year. I get to meet lots of new women and trust me everyone has a story. I have the best job in the world. Lots of love in my office for sure. Let’s be honest for a moment though....if one more person comes into see me and tells me their diet is great and they are overweight as well.... I might lose my mind. Congratulations, to my client Joy P she came in and put up the white flag and confessed her sins to me..she had cheated and was glad I had to cancel our appointment last week (due to the flood). I love this woman, when I recommend increasing and mixing up her cardio she just does it no questions asked. She is not ready to share her results...but she has lost over 20 pounds so far!<br />
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I’m guessing some of you are wondering if I made it through the two football games with no M&M’s....I did only cuz there were none...but I fixed that and phoned my daughter Jennifer and told her to pick me some up...she said she didn’t have enough money...”oh no worries, I will get Dad to transfer the money to you”. Mission accomplished, Rob and I ate them. Good thing I eat well the rest of the time. In fact as I type this blog I’m eating carrots and celery...just finished a yogurt...Stonyfield – organic ...no hormones, no antibiotics...no factory farmed animals. No artificial sweetener...pure cane sugar... 100 calories but worth every single one of them. I picked them up at Sobey’s in the “organic” dairy product section. Don’t forget the factory farmed cows are filled with Omega 6’s....too much causes inflammation and too much of that causes heart disease. BTW, if you thought the Fibre One gave you great poops...have this yogurt and feel amazing.<br />
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The other night I asked my daughter Desiree to try some Quinoa (ancient grain) I opened the container and she told me it looked like “red ants” ...see what I have to deal with. I did ask Desiree to write a blog entry for me letting you all know what it is like to live with the “Food Fun Sucker”. She asked for a few days to gather her thoughts ...so stay tuned for that one! I can’t wait to read it. I must also get Jennifer to do one too!<br />
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One last thought for the day...I went to Costco tonight to do that monthly stock up run. As we were cashing out I looked at all the photos of the food options available at Costco’s cafeteria. DON’T EAT THERE! There is NOTHING healthy there at all. In fact, I think they are discriminating against people who chose to eat healthy. If I went there on an empty stomach I would starve (but you know I would never go there empty handed). Funny thing though the food “court” there was packed...holy crap it was 7:30 at night: why are you only having dinner now AND why was this your choice????? Why are companies allowed to sell this poison? I know, I know...it’s cheap....still a terrible reason, I think <br />
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I’m posting a picture of my client and now friend Tanya...lots of the member’s from Womens Fitness will recognize her...she is always at the gym. I want to congratulate her on all her hard work and the payoff she is now experiencing. She looks terrific, healthy and now knows how to eat properly! Tanya is my Yoga buddy and I love her to bits...way to go <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgizrB023ehCby18_VfAM9TQsEs_mLl9nMWxOa6MtS3mrqY4US1hfNyBTK7UUBe4y02whKjTMikOHOhGFSVtX2hKtEloCMt0NdEyv42vCGIRYi4CcEQu1IxM55tAzBP3QSbjACuiE_ShEM-/s1600-h/Tanya+Hibbs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" mt="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgizrB023ehCby18_VfAM9TQsEs_mLl9nMWxOa6MtS3mrqY4US1hfNyBTK7UUBe4y02whKjTMikOHOhGFSVtX2hKtEloCMt0NdEyv42vCGIRYi4CcEQu1IxM55tAzBP3QSbjACuiE_ShEM-/s320/Tanya+Hibbs.jpg" /></a><br />
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Serves 6<br />
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2 tbsp olive oil<br />
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1 tbsp minced garlic<br />
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2 fresh hot peppers, seeded and minced (jalapeno)<br />
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2 cups diced onion<br />
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1 tsp chili powder<br />
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1 red pepper, seeded and chopped<br />
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4 cups cubed sweet potatoes (about 2 sweet potatoes)<br />
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2 28-oz cans diced tomatoes, juice included<br />
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1 14-oz can white kidney beans, drained and rinsed<br />
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1 14-oz can black beans, drained and rinsed<br />
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¼ cup chopped fresh cilantro<br />
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Yogurt and/or grated cheddar<br />
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1) In a Dutch oven or soup pot, heat oil over medium high heat and sauté garlic, hot peppers and onion, about 3 minutes.<br />
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Add chili powder, red pepper and sweet potato and cook 2 minutes.<br />
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2) Stir in tomatoes, juice and beans, partially cover and bring to boil. Reduce heat and simmer until sweet potato is tender and juices thicken, about 15 minutes.<br />
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3) Stir in cilantro, and season with salt and pepper. Top with yogurt or cheese and serve with pita bread.<br />
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Nutrients per serving: 306 calories, 5 g fat, 12 g protein, 58 g carbs, 16 g fibre. Excellent source of vitamins A and C, folate and iron.<div class="blogger-post-footer"><script type="text/javascript"><!--
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I have not written in two days but you know all kinds of interesting things have happened during that time. I went to the Wellness Connection on Tuesday to see my chiropractor Dr. Amanda...I love this girl!!! It would appear that my shoulder had to be put back into place after all my mopping from the flood. Dr. Amanda made everything right again (not sure what I would do without her and my massage therapist Twylla....these ladies are amazing). Twylla, Dr. Amanda and I are fixing my back!<br />
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As Dr. Amanda snapped me back into place (I know she hates when I call it that...it really is an adjustment but snapping sounds better I think) she reminded me of something that she had done last year and I just have to write about it. I had given a nutritional plan to Dr. Amanda and we were having one of our weekly meetings, I made some recommendations to her and gave her lots of snack ideas. She claimed she felt better after our talk and would carry on with her clean eating. After my appointment I went to pay my bill and I realized I had left my keys in Dr. Amanda’s office I headed back to her office and caught her red handed...taking a plate from under desk with birthday cake on it. BUSTED!!! Talk about “shock and awe”....I couldn’t believe it and I’m sure Dr. Amanda couldn’t believe she was busted either!!! We had a pretty good laugh over that one.<br />
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On Tuesday night my best friend Lynda (I call her Monte) came over dinner...she is moving to Burlington next week. Burlington feels like it is on the other side of the planet. I will miss her! Of course we talk everyday...we call it “therapy” and we have been having therapy sessions for 15+ years...we have been through a bunch of things together and still remain needing each other. I love her. We are the same age ...only days apart so we constantly compare this “aging” thing and what we are currently experiencing. We collectively decided that if one more Doctor tells us “it’s an age thing” we are surely going to kick them in shin Rob made us healthy nacho’s for dinner...it is Monte’s favourite ( I love it too). So I’m sure your thinking what the hell are “healthy” nacho’s: organic ground chicken meat, Eden organic black beans, tons of veggies, fat free cheese and we use Salba Smart gluten free tortilla chips....they too are organic and low in sodium (my good friend and client Marlene turned me onto these) (they are available in the “Organic” isle at the Super Centre or Loblaws). We use organic salsa and organic yogurt in place of sour cream...taste the same but this way you do not get all the hormones or antibiotics from the “factory farms” and you get lots of acidophilus (good gut bacteria). Makes for terrific poops and you know how much Dr. Oz wants you to have good poops.<br />
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Off to the hair dresser Wednesday morning. I packed: one taste of nature bar, 1 banana, 1 apple, ..I love my colourist – April, at Valentino’s located in Whitby. April always tell me she eats well for the 2 weeks after my appointment. This time she did one better and brought me her plate from lunch to get my approval. I was pleased to see the great choices she had made. As I sat under the dryer bleaching out my hair I proceeded to nibble on all my great snacks I had with me...after all I am at the salon for 3 hours ...there is no way I can go that long without food. Ahhhhaaa, once again never get caught empty handed...always take snacks wherever you go!!! Holy crap can you believe I have been colouring my hair since grade 9? I first tried “Sun-In”...how many of you remember that stuff? <br />
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It’s now Sunday and the house is quite so I finally have time to write. This weekend my daughter Desiree came over and took care of about 8 hours of admin work for my company. I can’t tell you how much extra time this bought me to take care of the other million things I needed to do....I’m sure you can all appreciate that As well, we hired her boyfriend Christopher to paint. Since the floors are now gone from my home we took advantage of that and had Christopher paint the basement. This is a big job and he has worked his butt off...it looks great. If anyone needs a painter this guy is professional, hard worker and affordable...great job. <br />
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I went to the St. Lawrence market on Saturday and picked up the fixings’ to make the Sweet Potato Chili....I got all organic ingredients and my favourite sprout salads. We picked up some sea bass and asparagus and Rob made some red quinoa dish which was amazing. While he prepared dinner I made the chili, it was so easy and today Desiree, Christopher and I had it for lunch today. It was so good so I have posted the recipe below. After making it for myself, I decided to add some fresh Kale (dark leafy greens...in fact the most nutritious of them all) to the pot just for the extra kick in the nutrient ass. I almost actually fell off my chair when I heard Desiree say she loved it. She was also eating my Stonemill bread that she first stuck her nose up at and now was dunking it in balsamic vinegar (I do that too...I love it, way better than butter and better for you). I just swell inside when I see anyone eat good food. <br />
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Just a quick Yoga update 3 sessions in this week, not 4 like I was hoping for each week but pretty good for a girl that had that crap beaten out of her mentally and emotionally. I feel myself getting stronger already. Got back to my fighting weight (pre Jamaica) by Friday night this weekend but then Rob brought me M&M’s and you know I ate them. Oh my god they were so good ...especially after a brutal week. I didn’t eat any on Saturday night ...had a migraine and now I need to get through the two football games on TV today...wish me luck!<div class="blogger-post-footer"><script type="text/javascript"><!--
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<br />
So I got on the scale this morning and damn 133.8 all the chocolate and stress of my flooded basement is taking a toll on my weight...”must break up with M&M’s, must break up with M&M’s. This will be my new mantra till I get back to 130 pounds. <br />
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I came home last night to 7 industrial fans desperately trying to dry out my basement, 1 de-humidifier but NO hot water tank. ...oh yea, and no floor! The insurance company was quick to responds to our dilemma ...not so much Enbridge. Rob went and booked a hotel for us so we could at least shower, what a nightmare. I’m home from work today to be at the mercy of the guy with my hot water tank. I’m trying to take advantage of being a prisoner in my own musty smelling home and get some work done. Of course my blog is at the top of my list....it’s sort of therapeutic.<br />
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Let’s talk about stress on how it really affects your body. I went to the expert and my make believe Hollywood Boyfriend Dr. Oz (don’t worry Rob has Pami (Pamela Anderson) and he knows all about Dr. Oz and I) LOL. This is what he had to say about Bellyfat & Stress:<br />
<br />
When people are under stress, their bodies release high amounts of steroids into their bloodstream in the form of cortisol. In acute stress (a car accident), steroids stick around only briefly. But when you're under chronic stress (a bad marriage), your body needs to find a way to deal with those high levels of cortisol.<br />
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So your omentum clears the cortisol steroids because it has receptors that bind to them and can suck them out of the bloodstream (unfortunately, this doesn't necessarily reduce the stress level that you feel). The steroids turbo-charge the ability of omentum to store fat, so your belly fat (and subsequent waist size) become the best surrogate indicator of how well you are really coping with stress (despite what your brain might be claiming). That uptake of steroids throws your body in metabolic disarray by:<br />
<br />
1. Making your omentum resistant to insulin so sugar floats around without being absorbed and used appropriately by needy cells, and this— Chronically raises your blood sugar, which damages our tissues; <br />
<br />
2. Super-charging your omentum with inflammatory chemicals that destabilize the delicate equilibrium of your hormones; <br />
<br />
3. Forcing your omentum to pump high-octane fat directly into your liver—causing your liver to make even more inflammatory chemicals. <br />
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Not sure what an omentum is see photo below:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpzcjtwBg8OIa8jCD9yON0rABZNglsKrgog7bRy5tFucQYLsUO4tU4G-IL1hKsBqP2ODpEK4tYrIWuPP8TRAr6cru_Nnpt_rJ7xzPfoRG6Zv6zHdQm0m0waz-arF0UvOlZc_NQCL7dSpEs/s1600-h/female+omentum.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ps="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpzcjtwBg8OIa8jCD9yON0rABZNglsKrgog7bRy5tFucQYLsUO4tU4G-IL1hKsBqP2ODpEK4tYrIWuPP8TRAr6cru_Nnpt_rJ7xzPfoRG6Zv6zHdQm0m0waz-arF0UvOlZc_NQCL7dSpEs/s320/female+omentum.JPG" /></a><br />
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I went to see the “The Blue Collar Comedy Tour” on Friday night with Rob...it featured Jeff Foxworthy, Larry The Cable Guy and Bill Engvall....it sucked I was pretty disappointed, I have seen these guys on TV and they have made me laugh but this show was not really that funny..only to the guy with the Nascar jacket sitting beside me, he seemed to laugh at everything. I did however, get some great pictures (my favourite hobby) and I think I need to write to Larry The Cable Guy, he needs the 10 Weeks To Wow! Nutritional Weight Loss Program BADLY...if he wants to be around to spend all the money he is making not being funny. The Air Canada Centre was packed! <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRe1eE3jSL4RVw7lDzKlCOmghU9YoDgKcfsr5pRxK1g03HgIRL-juiR66cRkQAy1daJWC9wT3-ep7rl-LxEYR7xZS76EYDu6PmTBQP3vm4kmQfiA7CuHFprr3r5eKbQLmm0prZHum5g6dW/s1600-h/Larry+the+cable+guy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ps="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRe1eE3jSL4RVw7lDzKlCOmghU9YoDgKcfsr5pRxK1g03HgIRL-juiR66cRkQAy1daJWC9wT3-ep7rl-LxEYR7xZS76EYDu6PmTBQP3vm4kmQfiA7CuHFprr3r5eKbQLmm0prZHum5g6dW/s320/Larry+the+cable+guy.JPG" /></a><br />
</div><div class="separator" style="clear: both; text-align: left;">Rob and I had started our evening at Astoria – greek restaurant on the Danforth. I love going on dates with my guy! People always ask me what I eat when I go out for dinner....so: I had a garden salad in which I of course I asked the waitress to change the lettuce and please please give me romaine lettuce rather than the iceburg “zero nutrient” lettuce...and once again she first gave me the “crinkly eyebrow” and then proceeded to make up some song and dance up about only having it chopped up on “this day and that day” and it might not be available. <br />
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WHY does this woman not want me to have healthy lettuce, I asked myself. Surprisingly, she brought me the dark leafy greens I had asked for!!! We split the “Land and Sea “meal which is a great tasting boneless, skinless chicken breast with great tasting herbs and spices and six shrimp, potato and rice. I had roughly half the breast, 1 shrimp, 1 potato and 1 piece of bread. It sounds good right? It was, but I met my demise once I entered the ACC and was greeted by poor choice after poor choice for something to nibble on during the show. You know I had to have M&M’s peanuts...damn, I love chocolate. Thinking back thank god I had my sugar high to help me get through this (lack) of comedy show.<br />
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Here is a little insight on why I love dark leafy greens! Dark green leafy vegetables are calorie for calorie, perhaps the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of Omega-3 fats. <br />
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Perhaps the star of these nutrients is Vitamin K. A cup of most cooked greens provides at least nine times the minimum recommended intake of Vitamin K, and even a couple of cups of dark salad greens usually provide the minimum all on their own. Recent research has provided evidence that this vitamin may be even more important than we once thought (the current minimum may not be optimal), and many people do not get enough of it. <br />
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Vitamin K: <br />
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• Regulates blood clotting <br />
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• Helps protect bones from osteoporosis <br />
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• May help prevent and possibly even reduce atherosclerosis by reducing calcium in arterial plaques <br />
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• May be a key regulator of inflammation, and may help protect us from inflammatory diseases including arthritis <br />
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• May help prevent diabetes<br />
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Vitamin K is a fat-soluble vitamin, so make sure to put dressing on your salad, or cook your greens with oil. <br />
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Almost Carb-Free <br />
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Greens have very little carbohydrate in them, and the carbs that are there are packed in layers of fiber, which make them very slow to digest. That is why, in general, greens have very little impact on blood glucose.<br />
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Now you understand the importance...and please make sure you annoy the waitress or waiter and ask for these beauties in your salad when you’re out for dinner.<br />
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Sunday evening after dinner Rob suggested we go for a walk and walk off dinner. I was a little reluctant as it was -14 outside but I bundled up and off we went to the store to pick up some ingredients ...I wanted to make this amazing Sweet Potato one pot wonder recipe I picked up from one of the trainers I work with. Once we got home I went to flip the laundry (cuz a woman’s work is never done) and low and behold on my way down to the basement I was greeted by a “Tsunami” my hot water tank was pouring hot water all over my basement. Rob came running down the stairs and got the water off but of course I’m standing up to my ankles in water (clean water at least). I’m not sure why I was so calm but I was...I just started trying to clean up what I could but I did realize that my floors were ruined <br />
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After the cleanup I felt it necessary to go up to my office where I knew I had this cute little Christmas bag filled with chocolates (that my ghost writer Marlene had given me the other day). I’ve put off eating them but now it was like they were screaming out my name. I rushed to their calls and devoured each and every one of them...all at once. It’s amazing how chocolate can make all your troubles go away...if only for the moment. My sugar high was just what the Doctor ordered. So now I have a soaked basement, a belly ache, a big zit coming up on my forehead and my evening will soon be interrupted again by the emergency plumber we called to at least get some cold water going because you know in the morning someone will need to have a “poop” in this house with all the fibre we eat. Oh yea, how is it you get a zit and have a hot flash all at once??? What the hell?<br />
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Fibre!!! Let’s talk about fibre for a moment so you know why I love it so. Firstly, if you’re a woman you need roughly 25 grams of fibre per day (everyday) and if you’re a man you need roughly 38 grams per day. Most Canadians get roughly 8 – 10 grams per day hence, why Colon Cancer will bypass all other Cancers and become our leading cause of Cancer death. Did you know that from your mouth to your butt it is 30 feet in length? Of course you need to fibre to push all the waste through!<br />
<br />
What is Fibre?<br />
<br />
Fibre is often divided into two broad classes: insoluble and soluble forms. Wheat bran, for instance, is an insoluble form that is a good stool-softener but a poor absorber of cholesterol, a function that the soluble form, oat bran, does better. <br />
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Insoluble fibre makes stools heavier and speeds their passage through the gut. Like a sponge, it absorbs many times its weight in water, swelling up and helping to eliminate feces and relieve constipation. Wheat bran and whole grains, as well as the skins of many fruits and vegetables, and seeds, are rich sources of insoluble fibre. High-fibre diets have replaced bland, low-residue treatments for bowel problems such as diverticular disease. <br />
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Also note that as the outer fibre layer is often removed in food processing by milling, peeling, boiling or extracting, it’s wise to eat more unrefined foods to obtain insoluble fibre. <br />
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Soluble fibre includes pectin, gums (such as guar), betaglucans, some hemicellulose and other compounds and is found in oats, legumes (peas, kidney beans, lentils), some seeds, brown rice, barley, oats, fruits (such as apples), some green vegetables (such as broccoli) and potatoes. Soluble fibre breaks down as it passes though the digestive tract, forming a gel that traps some substances related to high cholesterol. There is some evidence that soluble fibre may lessen heart disease risks by reducing the absorption of cholesterol into the bloodstream. Studies find that people on high-fibre diets have lower total cholesterol levels and may be less likely to form harmful blood clots than those who consume less soluble fibre. A recent USA report found that, in sufficient amounts, fibre apparently reduced heart disease risks.<div class="blogger-post-footer"><script type="text/javascript"><!--
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It was good to be back at work, I love the women I work with, and it’s a good environment. And of course my clients who end up meaning the world to me….it was great to see so many friendly, familiar faces. Funny thing I heard from a few of them were …”oh I was hoping I wouldn’t bump into you” and “I’m working really hard to make up for Christmas” I put them all at ease by sharing my own Jamaican weight gain LOL. So far this week and it’s only the beginning of course but Carol is in the lead with a 3.2 pound weight loss over the holidays…good for you!!!! By the way Carol is 69 and I love her to bits…we have become good good friends.<br />
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Last night while watching the Fiesta Bowl – Football….my favourite sport in the whole world! I saw a commercial for Wendy’s latest bad fast food crap that they want you to fall prey to. Wait for it…..”Get your Spice on” Spicy Chicken Nuggets - 470 calories, 30 grams of fat, 7 saturated and 1380 mg of sodium (salt)…let’s just review your daily intake of saturated fat 20 grams and of course sodium 1500!!!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIY1h1XROFA_OHmB3sTBwK_SU7M81XFyZNkvUvBX8_tNmNldkrhXmnoX1S2HMLr_jN6I2Xyxc3WpDd6Nb_lc3MCwB6RfdHVLzkIkOdnrQCIjok8pDK9xZ3ugVt4YfIBgjS4zDhquhi1B1A/s1600-h/nugget_background.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ps="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIY1h1XROFA_OHmB3sTBwK_SU7M81XFyZNkvUvBX8_tNmNldkrhXmnoX1S2HMLr_jN6I2Xyxc3WpDd6Nb_lc3MCwB6RfdHVLzkIkOdnrQCIjok8pDK9xZ3ugVt4YfIBgjS4zDhquhi1B1A/s320/nugget_background.jpg" /></a><br />
</div><div class="separator" style="clear: both; text-align: left;">I also got introduced to Taco Bell’s newest marketing technique…they too have a person just like Subway’s – Jared (who apparently lost a ton of weight eating Subway subs for lunch). So now Taco Bell has Christine Daughterty who lost 54 pounds in 2 years eating the “Fresco” items (which is supposed to be their Light fair). Good for her for losing weight but she sure ingested a bunch of sodium cuz you know I had to print out the nutritional breakdown of that menu. Stay far far far away. They also reference this as the “Drive Through Diet”…isn’t this an oxymoron? I have to tell you about my client Natasha! She is also the next Jared or Christine….she has lost 50+ pounds on my 10 Weeks To Wow, Nutritional Weight Loss Program. Natasha started with me July 14th 2009 and week after week she shows up with her food trackers filled out and she never cheats. Here is the kicker, Natasha works fulltime at McDonalds and actually eats McDonalds food as part of her weight loss program…she just makes the right choices when she does. Natasha has also had a personal trainer and works very hard at the gym….but she gets it…that is what it requires. Natasha is only 20 so I’m so impressed with her because I remember when I was 20 and I don’t think I could have been that dedicated to anything but partying with my friends. The thing I want to mention to any women over 40 reading this….you need to work out twice as hard as Natasha as you have lost muscle mass, roughly 5% and your metabolism is slowing down, also about 5%....so you can see you need to really workout to make a difference. The key is to not become “frail” as you age...strong bones and strong muscles around your bones!!<br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQlmmALtmD73TXQOnJOIE5sWwa4Gr1ISOclNMI6_OuAXFvLbIC6eQk3uyJg7E5m9nIrkIMc1JgN3lGJMtb3MhWq0LdEBFyYXuEaqeYTr3D2-FnQoYY4IZOirlkJyGFZVNn7cFVRLBXOS5e/s1600-h/Natasha.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ps="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQlmmALtmD73TXQOnJOIE5sWwa4Gr1ISOclNMI6_OuAXFvLbIC6eQk3uyJg7E5m9nIrkIMc1JgN3lGJMtb3MhWq0LdEBFyYXuEaqeYTr3D2-FnQoYY4IZOirlkJyGFZVNn7cFVRLBXOS5e/s320/Natasha.jpg" /></a><br />
</div><div class="separator" style="clear: both; text-align: left;">I always go to work early when I work in the morning as I like to have a coffee with my good friends Diana, the Fitness Manager at the club and Gail our amazing Maintenance staff. Diana and I headed over to Tim Hortons for my cup of Joe and her tea. I almost fell on the floor when I got to the service station and saw what looked like a prize wheel…so the gist of the game is spin the wheel to help you decide which “bad for you” donut you should choose…you know how confusing this can be when you have so many options in front of you! I had to go back after my shift and get a picture of this. <br />
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I made some observations over my Christmas break and I would like to share them with you… plus it is a great place for me to vent about some of my findings. My first stop on this tour was to Sault Ste. Marie to visit Rob’s family…we ended up going for lunch at a family restaurant called Sandro’s. I decided to split my lunch with Rob’s mom, Oma This is my usual practice when I go out for dinner (which is not often by the way)…I also always start with a salad, this fills me up so I eat less of the other food. Remember the salad is half water and a bunch of fibre and antioxidants. Always order your salad with dark leafy greens, DO NOT let them put Head Lettuce, or better known as Iceberg lettuce in your salad, you might as well eat a plastic plant…no nutritional value. <br />
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In great horror across from me was a mother allowing her child to have for lunch WHITE penne pasta noodles, BUTTER as the topping, WHITE bread and of course a coke. The young child was already overweight…I could see her future and the burden she will become on our healthcare system in the future. The sad part this is not her fault, she has only her mother to guide her along and it was not important to that mother that child have something nutritious for lunch. To me this is a form of child abuse…this is preventable! It is interesting to look at most families and see the pattern they all follow. If mom is overweight generally dad is, the kids are and of course the dog. In front of me was another young girl maybe 9, pigtales in her hair. She chose the buffet for her lunch and I watched her go up three times, so she ingested plate after plate of bacon, eggs and homefries and pancakes. One other guy had 9 plates removed from his table! Interesting the look on his face once he finished eating, he seemed sad that he had done it. I know I drive Rob crazy with my constant analysis of what people eat and what they put in their shopping cart….I can’t help but be obsessed with this after it all it is your HEALTH.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKf9_QWAb6MIHnIA-zvCwf3tLEq5xoa7hyphenhyphenyPLibb1AkkZ-8FKRY-9L75VSV6TkkOY_qAwev-J2d8QRIe6ZHPw16Iutt9QPB0p8v-bvnVglJ7hLTubA0LvXeE3llzrjwfUyR5p6rjxdgPsJ/s1600-h/Pigtale+girl.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ps="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKf9_QWAb6MIHnIA-zvCwf3tLEq5xoa7hyphenhyphenyPLibb1AkkZ-8FKRY-9L75VSV6TkkOY_qAwev-J2d8QRIe6ZHPw16Iutt9QPB0p8v-bvnVglJ7hLTubA0LvXeE3llzrjwfUyR5p6rjxdgPsJ/s320/Pigtale+girl.JPG" /></a><br />
</div>Over the days spent at Oma’s house in the Sault we made various trips to the grocery store. Oma likes to have lots of food stored in the house: 1. She is 84 and if bad weather hits she can’t go out. 2. She was in World War II and had to escape from the Germans and really knows what “starving” means. I guess that stays with you!! On one of our outings I was stunned with amazement all the desserts there were staring at me. It was actually ridiculous that all these temptations that are surrounding us. It literally was everywhere I turned. I have a sweet tooth and my girl Oma loves to have sweets as well. We are not a good influence on each other, that’s for sure! Did I mention that I had 5 French fries smothered in gravy and ketchup at Sandro’s? I never eat that so when I have my cheat I cannot tell you how good those fries were. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH_ePbKjSe8yYvgH24VhpR94MK00g3JI-MTGngfr-vVeKbABygseygJZRX2ddKAhOIkCqUYbw6QbuUv5QXsI_4oMYfT_kawcJmx3zY0nc3L-DO-hJsFHw2hTLZLXENXAzxCYweUOdJ4Wni/s1600-h/Desserts.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ps="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH_ePbKjSe8yYvgH24VhpR94MK00g3JI-MTGngfr-vVeKbABygseygJZRX2ddKAhOIkCqUYbw6QbuUv5QXsI_4oMYfT_kawcJmx3zY0nc3L-DO-hJsFHw2hTLZLXENXAzxCYweUOdJ4Wni/s320/Desserts.JPG" /></a><br />
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</div><div class="separator" style="clear: both; text-align: left;">I got to Jamaica on Dec 26th in the morning. ..weighing in at 130 pounds. I did really well with maintaining my weight through Christmas….let’s see how I do in Jamaica. We were starving upon arrival so once we settled into our room Rob and I made our way to the lunch buffet at our resort. We were excited to see what they had after all we were impressed with Sandals – Veradaro, Cuba. Much to my disappointment of the buffet…it was no way near as nice as Cuba…I was worried about the rest of the meals for the week. I did manage throughout the week but overall was disappointed in the food especially as a vegetarian….this week I had to be a FLEXITARIAN. I had forgot to bring my Fibre One with me and worried how my body would feel about the reduction of fibre…I forced myself to eat prunes with my Oatmeal in the morning…I felt like I was on an episode of Fear Factor…I do not like them at all!!! I basically would take a bite and swallow if whole with a swig of water. I had the time of my life in Jamaica and survived on mediocre food….I’m sure my clients would raise an eyebrow at all the desserts I ate while away but I’m human too. So I got home and went on the scale last night after dinner 137.5 or 138 depending which way I leaned on the scale…HOLY CRAP! Good thing I came home! Got on the scale this morning 134…so it looks like I gained 4 pounds….well worth every single one of them….and now the fun part to lose them.<br />
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</div><div class="separator" style="clear: both; text-align: left;">I did get up this morning and actually hugged my Fibre One and Kashi Go Lean cereal boxes…kissed my Rice Milk. Went and got groceries, picked up the dogs from the kennel and got back to my regular program. Made my lunch and cut up all my veggies for Monday’s lunch and Monday’s dinner. Always a day ahead of my eating…this keeps me on track with eating properly…always plan, plan, plan. This will bring you great success with your quest for weight loss and a healthy body. Rob and I shop for groceries almost everyday…when you eat a lot of fruits and veggies you need to go the grocery store often.<br />
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</div><div style="text-align: left;">Did you make any resolutions for the new year? I did, my resolution is to do Yoga 3 times a week. This is the most difficult exercise I have ever done in my life. You use your own body weight as your weights…too bad I gained those 4 extra pounds …this is going to hurt LOL<br />
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Speaking of Tim’s…Sunday morning Rob and I were embarking on a trip to my dear friends Ainsley & Steve’s in Beeton, Ontario. We stopped to get gas first and I ran inside to get coffee’s (we had both had our breakfast at home). I noticed the gentleman in front of me had on pajama pants and his winter coat and was ordering what I guess was his breakfast. He ordered an extra large coffee, 3 creams, 3 sugars, two bagels (white) cream cheese…he had no idea that the “Food Fun Sucker” was in line right behind him. I felt the little hairs on my back go up….I can’t tell you how desperately I wanted to tell him not to have that and make some better suggestions for him. But of course I couldn’t…I had to bite my lip yet again. I know it’s not much fun hanging out with me but can you imagine how hard it is to be me and watch people poison their bodies!<br />
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Later that evening Rob and I were going to a local restaurant where my girlfriend Leeann was singing with her jazz band. Now it always makes me very nervous going out to restaurants and as we walked in I was smacked upside the head with the smell of a basket of wings and fries going by. Don’t think I never ate that food, in fact Wings were my favourite bar food back in the day. But what I didn’t know then was that a typical order of wings (8- 9) have about 102 grams of saturated fat (remember your daily intake is 20 grams..and this is the stuff that clogs your arteries) 2900+ mg of sodium (daily intake 1500 mg) and about 1500 calories. This should be enough to hopefully make you all stop eating Wings!<br />
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The room was filled with her family and friends…mostly Toronto Police. There was a table in front of me with about 15 people at it. All the men were Obese…not overweight, Obese which means that they have a BMI (Body Mass Index…which is a series of calculations related to height and weight) of 40 or more. The healthy range is 18.9 – 24.9. They all ordered …..you guessed it WINGS! I managed to find a chicken dish that came with nice steamed veggies….but when I looked around it was either wings or burgers and pountine at each table!!!<br />
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Finally made it home to watch some Christmas movies with my Rob…as the commercials played one came on for the new “KFC” CHICKEN BOWL. What the heck is this? I had to go to the internet right away and look it up. The bottom layer is KFC mashed potatoes, then a good helping of kernel corn, then bite size pieces of chicken followed by their home-style white pepper gravy and then all topped off with a 3 layer cheese blend. 860 calories with 44 grams of fat. 11 grams of Saturated fat and 4.5 grams of Trans fat. Yikes! It gets better. 2430 grams of sodium. I have to say “how come we are a loud to sell this stuff? It didn’t end there…the next round of commercials…we were told not to forget about Wendy’s BACCONATOR. 6 strips of bacon…guess I don’t have to say anything more about that one.<br />
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Well I’ll be back with more …everyday something else about our food and what people put in their bodies and their children’s bodies blows my mind. It is nice to have a place to share these experiences.<div class="blogger-post-footer"><script type="text/javascript"><!--
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I really do have to be more consistent with writing this blog as each and everyday I am floored with some other bad food product that I stumble over. This weekend was a perfect example...after my meeting with Marlene, Rob and I headed down to the St. Lawrence Market for some organic vegetables. As we cruised threw the market it bothered me how much meat was being sold...from beef to chicken, pork...Camel burgers, Kangaroo burgers...it was freaking me out! I wanted to tell everyone not to eat it and get on my soap box and tell them the dangers to their bodies with all these grain fed animals. Rob got tired of listening to me and told me he would have to come to the market by himself next time. I guess I'm not really that much fun to hang around with afterall. I guess I really am the Food Fun Sucker!<br />
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Rob and I did get some wonderful sprout salads. (My next blog will outline the benefits of eatings sprouts). We picked up all kinds of fresh organic vegetables. When I cooked my dinner later that day I was actually floored by the colour and the amazing flavour of the organic sweet potato vs. the one's I get at my local grocery store. <br />
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Evening came and Rob and I had Christmas parties to attend. We did eat dinner at home first which was terrific it kept us from eating all the real calorie dense treats that come out at this festive time of year. Most people gain up to 6 pounds over the holiday season so becareful...if you have a function in the evening make sure you still eat properly all day long. Do not think that you should cut back during the day to have your calories in the evening 1.) you will overeat in the evening as you will now be ravinous 2.) your body requires nutrients and calories all day long ...every two hours at least! 3.) If you do not give your body calories you will store fat and your body will live off your muscle which is something we never want to attack. If you give your body "0" calories your body will actually store fat!! So remember to eat healthy snacks between meals. <br />
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Okay, enough preaching...the moral of this story..eat often, low calorie nutrient dense food and move around a lot!<div class="blogger-post-footer"><script type="text/javascript"><!--
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