Archive for the ‘Holiday Eating Guide’ Category
Friday, February 12th, 2010
For whatever reason, we seem to celebrate any and all holidays with food. And not just food- junk food. It’s Valentines day! A day to 
celebrate love of every kind and we show our affection by giving each other chocolate. Does this really make any sense ? Whether it makes sense to me or not- it’s going to happen! You will inevitably be staring some sort of candy in the face this February 14th.
And I can sit here and write all the ways and reasons you should say NO thank-you to this chocolate or cinnamon heart – I can write 10 suggestions of other things to buy your loved one including flowers, a massage or a pedicure. But the reality is- we are all going to have to cross paths with the stuff. It’s unavoidable. All I ask is that you have it in moderation. Try to stick to one or two treats! Make sure to ask yourself if it’s truly worth it before you pop it in your mouth. And don’t use the day as an excuse to go over board.
One tiny little ball of chocolate it usually around 100 calories (that’s just under 1/2 a chocolate bar) so if you have two chocolates that’s about 1 whole bar. Would you sit and eat 3 chocolate bars in a row ? Then don’t allow yourself to easily pop 6 of these things!
They are deceiving!
And remember – after the big day- throw any left over candy in the garbage. Don’t bring it into the office to taunt others (including yourself) with it. It’s way better in the garbage then on your thighs !!!
Tags: feeling good, healthy eating, healthy holiday eating, healthy living, Holiday Eating Guide, self control, Will Power
Posted in Holiday Eating Guide, Motivation/Rants | No Comments »
Wednesday, February 10th, 2010
Whether you have a Valentine or not – Valentines Day should be about loving your heart! Not hurting it!
Normally we celebrate with a box of chocolates and an extravagant meal. Maybe this is the year to switch it up! Instead of putting junk food into your mouth (which will only hurt your heart)- why not do something good for your heart!
The other night, myself and my husband went ice skating! I have not been ice skating since I was 7 years old. I was terrified to step on the ice!!! I could not believe I was such a scared-y cat. But once I got on and got moving I was better (a little anyway!). As I shimmied along I watch children whizz by me in wonderment! “! How did they get so good!? Why can’t I live with no fear?!!” But then I remembered, it takes practice! You only get good at something if you do it. I can’t magically be a good skater just because I’m now an adult. I have to get on the ice again if I want to get better.
It really was a great night! I worked muscles I have not worked in a long time! I got a great abdominal workout from all the balance work, not to mention the workout my ankles got! And I got to spend quality time with my husband (laughing at myself mind you- but at least I was laughing!)
If you live in the Toronto area, you should pop by Nathan Philips Square Skating Rink. It’s so much fun! They have Top 40 blasting, disco lights and hot drinks! They’ve made it feel like an old school roller rink (You can rent anything from skates, to hats and mittens to helmets!). If you don’t live in the Toronto area – find your local indoor or outdoor rink – rent some skates and get on the ice!
This is a great activity to do alone, with a friend/loved one or with your entire family this valentines day.
Treat your heart to love & health and not to chocolate this valentines day!
Tags: Daily Activity, healthy, healthy living, Heart Health
Posted in Holiday Eating Guide, Motivation/Rants | 2 Comments »
Wednesday, December 30th, 2009
COUNTDOWN TO NEW YEARS TIP #10
Forget about New Years resolutions, start NOW.
Clean out your kitchen so that when the clock strikes midnight you’re already in a health and fitness state of mind.
1. Empty out your refrigerator and freezer.
- Old jam jars, juices, sauces and dips.
- The chocolate bar (s) in the side of your door.
- The Pillsbury cookie dough.
- Old bread, buns, muffins and other frozen baking.
- Preservative filled frozen foods (if it’s not a frozen vegetable or frozen fruit – Toss it!)
- Ice creams
- Waffles, toaster strudels and other such ‘breakfast’ boxed foods.
Don’t leave tempting food in your fridge or freezer. Either give it away, toss it or bring it to your New Years party to unload it.
2. Empty your cupboards.
- Old Crackers.
- Chips.
- Sugar Cereals.
- “Healthy” cereal and snack bars.
- Treats like licorice, chocolates and jubjubes.
- Anything that doesn’t really classify as food.
3. Empty your purse, your car and anywhere else you may find a hidden stash of junk. Including your secret junk food drawer.
4. Swear off sweet flavored gum, body creams that make you smell like a bake shop, lip balms that make you want to eat them and car fresheners that smell like cherry Koo-laid. These are all little triggers that can hinder your best efforts – you want to set yourself up for success, not put barriers in your way.
We’ll talk in the new year as to what to fill your cupboards and refrigerator with!
Tags: diet, healthy, healthy eating, healthy living, Heart Health, Holiday Eating Guide, motivation, overeating, self control, weight loss, Will Power
Posted in General Health Tips, Holiday Eating Guide, Motivation/Rants | No Comments »
Tuesday, December 29th, 2009
COUNTDOWN TO NEW YEARS TIP #9
Be Adventurous! Before the year ends, do something you’ve never done before.
1. Go rock-climbing at a rock climbing gym!
2. Go Ice skating.
3. Go Cross Country Skiing.
4. Take a boxing class.
5. Take a spinning class.
6. Workout with your partner.
7. Take a trampoline class.
8. Get a girlfriend and try fitness pole dancing !
9. Have a friend with an indoor pool ? Do laps.
10. Take a salsa lesson. Or, just go salsa dancing!
Because you ended 2009 with a bang, you’ll start 2010 with an even bigger one! And who knows, maybe even a new hobby 
Tags: Core Strength, Daily Activity, healthy, healthy living, Heart Health, Holiday Eating Guide, holiday fitness goals
Posted in General Health Tips, Holiday Eating Guide | No Comments »
Wednesday, December 23rd, 2009
Just because it’s the holiday’s does not mean you should put exercise aside. In fact, just the opposite! You have time off – use it to your advantage. You know you’re going to be eating a little more than normal in the next day or two – so in order to achieve your goal of maintaining your current weight this holiday season – your going to have to expend more calories. Try to aim for – calories in equal to calories out. Here are some great ideas to get you on your feet and moving over the next few days!
- Get your pedometer out and go for a long family walk! Go for a walk after you open all your presents or after the big meal (or BOTH!)
- Pre-meal workout – I recently contributed this workout to an article in the Globe and Mail ! You can do it at home without any equipment- even make it a family activity.
- Post-meal workout – When you wake up on Boxing day, start it on the right foot! Once again, you have the time off- so no excuses. Try one of my many circuits if you don’t want to leave the house (just click on workouts/strength in the top menu bar), or bundle up and go for a jog!
- Winter sports. Don’t feel like ‘working out’ ? Get Active! Embrace the cold weather! Go ice skating , tobogganing (trust me running up that hill 10 or 15 times and you’ll feel it in the morning). Go downhill or cross country skiing. All great, fun family activities!
- 100’s! Try my 100 fitness challenge for each day you have off work. It only takes 5 minutes at a time! When your done, you’ll be able to look back at what you accomplished!
Tags: Circuit Training, healthy eating, healthy holiday eating, self control, Will Power
Posted in General Health Tips, Holiday Eating Guide, Workouts - Cardio, Workouts - Strength | No Comments »
Tuesday, December 22nd, 2009
COUNTDOWN TO NEW YEARS TIP #7
Sorry to be the bearer of bad news here but…
Christmas is ONE day.
New Years Eve is ONE Night.
This is not a free for all eating fest from the time you get off work on the 23rd ’till January 1st. Because if you treat it as such, when January 1st hits- you’re going to spend at least 2 months working off the damage you did in 10 days.
IT’S WAY EASIER TO PUT IT ON THAN TO TAKE IT OFF.
Before any of my clients go away I always remind them that 1 pound is equal to 3500 calories. One week of good eating and exercising can create a 3500 calorie deficit. That’s losing 1 pound in a week with hard work and dedication. But in ONE, yes ONE day – you can EASILY consume an additional 3500 calories. One day or one meal is not going to kill you over a 10 day period. But if you spend 10 days consuming more than you are using – I promise you- you will gain weight.
Tags: healthy eating, healthy holiday eating, self control, Will Power
Posted in Holiday Eating Guide | No Comments »
Monday, December 21st, 2009
COUNTDOWN TO NEW YEARS TIP #6
Navigate Christmas Dinner.
Go into dinner knowing you can have whatever it is you want, but promise yourself you’ll have it in moderation.
- Moderation may be easy for me to write, but I do know and understand how hard it is to actually practice.
- A great way to embrace moderation is to have ONE plate at Christmas dinner. Yup, that means no seconds.
- Chances are, when you go for seconds you’re going for taste and not for hunger !
- Take your time and eat your meal slowly so that you get to taste everything on the plate.
- PLUS eating slowly means that when everyone gets up to get another plateful, you’ll still have food on your plate!
Look, no one got fat or gained 5 pounds from eating a spoonful of mashed potatoes and stuffing. It’s the second and third helpings that are going to tip your scale in the wrong direction.
Remember this years holiday goal is to maintain your current weight. So enjoy the evening with your family. Focus on conversation rather than food. If your trying to diet – what you CAN”T eat is going to be on your brain every second of everyday during the holidays. Your going to sit down at a meal or walk around at a cocktail party obsessing about all the things you can’t have. Maybe if you know nothing is off limits – then you’ll actually spend time socializing and not thinking about food! Even though this is not the way we tend to see it -
The holiday’s are family time – not food time!
Tags: healthy, healthy eating, healthy holiday eating, healthy living, Heart Health, self control
Posted in Holiday Eating Guide | No Comments »
Friday, December 18th, 2009
COUNTDOWN TO NEW YEARS TIP #5
Be as good as you can at home, because once you leave your house – your choices may be out of your hands.
Whether it’s the office holiday party or a feast at your in-laws, you don’t get to pick what’s going to be served.
When you’re on your own turf, you can choose what you eat! You also have control in situations where you bring lunch with you or you’re having a quiet dinner at home! These are times where you can and should be making healthy choices. This way when you don’t get a healthy option – you won’t sweat it as much.
Don’t forget to look back at -
Tip # 4 – Start each day off right.
Tip # 3 – What should you put in your mouth ?
Tip # 2 – Think about the things you should do, no the things you shouldn’t.
Tip # 1- Don’t Diet!
Tags: healthy, healthy eating, healthy holiday eating, healthy living, Heart Health, Holiday Eating Guide, self control
Posted in General Health Tips, Holiday Eating Guide | No Comments »
Tuesday, December 15th, 2009
COUNTDOWN TO NEW YEARS TIP #4
You may have finished off your day with a glass of wine and a slice of pie, but you have a chance every morning to start your day off right!
Whether you’re a breakfast eater or not, this holiday season make it a point to wake up to a healthy breakfast everyday!
Why is breakfast so important?
- You may not be physically hungry in the morning but that doesn’t mean your brain and muscles (including organs) don’t need the energy to help you get moving and thinking! (Would you let a toddler or tween leave the house on an empty stomach? Neither should you)
- Studies have shown that a healthy breakfast can help you curb cravings and eat fewer unnecessary calories during the day.
- After a nights sleep, your body is in ‘fasting mode”. In order to wake up that metabolism you have to ‘break- your- fast”.
- Breakfast will set you off on the right foot for the day. Sometimes all you need to stay healthy and active during the day is the right beginning.
SOME GREAT BREAKFAST IDEAS
- Steel cut Irish oatmeal with sliced banana ( Can be made the night before!)
- Yogurt and berries
- Plate of fresh fruit
- Whole grain toast (I like Ezekiel) with natural peanut butter. I really love this with sliced banana on top and a glass of milk on the side.
- Whole grain cereal like Bite Sized Shredded Wheat or Weetabix.
- If you have time, make an egg sandwich to go. Use a whole wheat or Ezekiel English muffin, a slice of Peameal bacon and an egg!
- Make a smoothie with plain yogurt, frozen berries and some skim milk.
- Cottage cheese with berries.
- If you’re in a rush grab things like- a yogurt, a cheese string, an apple, a banana, a slice of whole grain with a natural nut butter and hit the road!
Tags: feeling good, fiber, Fruit, healthy, healthy eating, healthy holiday eating, healthy living, Heart Health, Holiday Eating Guide, self control, Will Power
Posted in Holiday Eating Guide, Motivation/Rants | 2 Comments »
Friday, December 11th, 2009
COUNTDOWN TO NEW YEARS TIP #3
Let’s not think about all those treats we shouldn’t put in our mouths, let’s think about what we can, AND SHOULD!!
WATER.
If your not already peeing clear, now is a great time to start! Buy a 1 liter bottle of water and fill and finish it 2 to 3 times a day! Another great way to check if you’re properly hydrated is to take a look at your pee in the potty. What color is it? If it’s clear or pale yellow – BONUS POINTS FOR YOU. But if it’s a deep yellow then you need more water. (Of course your first morning pee will be yellow).
Water during the holidays is great for a number of reason!
- A lot of the time when you think your hungry, your actually thirsty! All you need is a big glass of water instead of the cheese puffs.
- Helps you control the booze. For each alcoholic drink, follow it with a glass of water. You’ll still have a great time at the arty but find you drink considerably less, eat considerably less and don’t feel so awful in the morning.
- As you remember, our goal this holiday season is simply to maintain our current weight. Water will be a huge player in helping you out. For all the reasons water is so great for weight loss (In fact I call it natures secret weight loss remedy), it will be great for helping you maintain your weight. CLICK HERE to read why!
Tags: healthy eating, healthy holiday eating, healthy living, Heart Health, Holiday Eating Guide, water, weight loss
Posted in Holiday Eating Guide, Motivation/Rants | 2 Comments »
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