Archive for the ‘Motivation/Rants’ Category
Tuesday, March 2nd, 2010
Last but not least we are stocking our refrigerators and cupboards with healthy foods for lunch. For a refresher or to help you build a grocery list CLICK HERE for breakfast ideas , CLICK HERE for dinner ideas and CLICK HERE for snack ideas.
Whether you take lunch with you to work or make lunch at home, here are some great ideas to get you through the week.
1. Whatever you have for dinner, make enough so that you have left overs for lunch. This is the best way to ensure you have a healthy, filling lunch! From stir fry’s, to fish, to lean red meat to healthy stews – everything can be packed into a lunch bag!
2. Make a Sandwich! Everyone is still a little terrified of bread that they forget how healthy and delicious a sandwich can be. Make it your own way to ensure your getting a nutritious and delicious sandwich. Here are some of my favs :
*I make all my sandwiches with Ezekiel Sprouted Grain Bread*
- Turkey (Nitrate free) with a Laughing Cow Light cheese and tomato slices.
- Peanut butter (1 tbsp) with 1/2 a banana
- Grilled Cheese with 1 ounce of cheese
- Tuna salad made with plain yogurt and mustard instead of mayo ( I like to throw in fresh chopped apples and a splash of balsamic vinegar)
- Pizza Muffin – Ezekiel English Muffin (or whole wheat English muffin) with tomato sauce and 1 ounce of cheese (split into two)
- Breakfast For Lunch Sandwich! 1 egg and 2 whites (cooked), 1 slice of Canadian back bacon, and 1/2 ounce of cheddar cheese
* I will either have a home made vegetable soup with my sandwich, some fresh cut veggies or a salad to help fill me up*
3. Grill a bunch of chicken breasts at the beginning of the week so you have them and can just toss them on a salad for an easy lunch! 
4. Use your chicken breasts to make wraps. Click the following recipe titles for a bunch of different wrap ideas!
Don’t forget to use a whole grain wrap!
5. Make a batch of Turkey Burgers at the beginning of the week so you have them to toss on a salad or eat in a whole grain bun!
6. Make a batch of Quinoa! CLICK HERE for one way to make it- but you can do anything you want to it!
7. Omelets are great for lunch if you work from home or even on the weekend.
8. Pick up a cooked rotisserie chicken from the supermarket and use the chicken for salads, wraps or even a quesadilla! CLICK HERE for a recipe!
9. Make a batch of turkey chili at the beginning of the week and bring one serving of it with you to work to warm up!
10. Make a big Quiche at the beginning of the week and take 2 slices with you to work along with a soup or a salad. CLICK HERE for my favorite crust-less quiche recipe!
As you can see, there is a plethora of lunch ideas out there. Sometimes you just have to be reminded that they exist. If you have any more ideas please feel free to send them in!
Tags: Easy Lunch, Easy Meal, healthy, healthy eating, healthy living, Heart Health, protein, Snack, weight loss
Posted in General Health Tips, Motivation/Rants, Recipes and Meal Ideas | No Comments »
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 »
Friday, February 5th, 2010
A while back I read a very interesting interview with the New York Times best selling author Michael Pollan who had just written a new book titled In Defense of Food: An Eater’s Manifesto. Now, whether or not you agree with all he has to say- it’s still a very interesting and informed point of view. But what struck me most about this interview was how he closed it.
He said, and I quote:
“I think, that the rule to end all rules should simply be, don’t eat anything you’ve ever seen advertised on TV.”
Since that time, he has released a documentary titled “FOOD INC” – a must see! As well as a new book titled “Food Rules” where he has rules like:
- Don’t eat anything your great grandmother would not recognize as food. For example- Yogurt tubes
- Eat all the junk food you want, as long as you make it yourself. – He reminds you what a pain in the butt it is to make cakes and things like french fries. So when you do spend the time to make something – it’s a real treat.
He stresses the cost of food versus the cost of heath-care. How when his parents were growing up, they spent twice as much on food than they did on health care. Now that we live in a society of processed, cheap and mass produced food – we spend double on health care and 1/2 as much on food.
What we put into our bodies REALLY does effect our health. Wouldn’t you rather spend the money on feeding yourself yummy, wholesome food then on medication for diabetes and high cholesterol???
Let’s go back to his original challenge – ‘Don’t eat anything you’ve seen advertised on T.V.” A challenging (all be it a tough one to follow.) And I’m sure even he has his moments- you can’t be 100% good 100% of the time. In fact, he was eating a basket of fried something or other while he was being interviewed. But if you can try to accomplish something like this 80% of the time, your way better off then either never doing it or only trying 10 or 20% of the time!
Try to keep this in the back of your head the next time you go grocery shopping. Best way to accomplish this is to shop the perimeter of the store. This is where majority of the fresh food lives. Or check out local farmer’s markets. You’re pretty much guaranteed to find fresh, local organic fruits, vegetables and protein!
P.S – If you have not done so already- go out and rent FOOD INC. It’s a real eye opener into what we are putting into our bodies everyday.
Tags: feeling good, healthy, healthy eating, healthy living, Heart Health
Posted in General Health Tips, Motivation/Rants | No Comments »
Monday, February 1st, 2010
Sometimes it’s the chart toppers that can really get you through a workout! A fun beat and a great pace! Plus you can sing along! I know it’s already been a month since the New Year- but here’s a fun Play list made up of hit songs from 2009. Click the song to go directly to itunes.
- Single Ladies- Beyonce
- I Got a Feeling – Black Eyed Peas
- Don’t Stop the Music – Rihanna
- Funhouse – Pink
- Fire Burning- Sean Kingston
- Boom Boom Pow – Black Eyed Peas
- Right Round – Flow Rita
- Poker Face – Lady Gaga
- I Know You Want Me – Pitbull
- So What – Pink
- My Life Would Suck Without You – Kelly Clarkson
- Wavin’ Flag- Knaan
Cool down with:
- I’m Yours – Jason Merez
- Say – John Meyer
Check out my FALL & SUMMER play list!
Tags: motivation, music
Posted in Motivation/Rants, Workouts - Cardio, Workouts - Strength | 2 Comments »
Wednesday, January 27th, 2010
1. DO lift heavier weights. In order to see the results you want, you have to challenge your muscles. That means lifting a weight where you can preform 8 – 12 (15 max) repetitions of the exercise. On the 12th (15th) one, you should be struggling to lift the weight. If you can breeze through 15 repetitions of an exercise it means it’s time to challenge yourself and add a bit of weight.
2. DO change your routine after 6 – 8 weeks. For the same reason we lift challenging weights, we change our routine. Your body gets used to what you are doing. Whether it’s running at a certain speed for a certain amount of time or performing the same weight lifting routine you’ve been doing for months or even years. In order to see results you have to switch things up. You want to surprise you muscles (including your heart!).
3. DO eat protein 30 minutes after workout. Your prime eating time after a workout is 30 – 60 minutes. It’s then that you want to have a high protein snack to restore your muscles. CLICK HERE for a list of great after workout snacks.
4. DO try something different. If you belong to a gym there are all sorts of great classes that are worth the trial. Boot-camp classes, boxing classes, circuit classes and weight lifting classes are a great way to spend an hour. You’ll get the extra push you need and you’ll have fun at the same time!
5. DO ask for help and advice. A trainer is going to push you harder than you will push yourself. That’s just the reality of the situation. A good trainer will also insure that your form is correct- preventing unnecessary injury. And they will tailor your workouts specifically to meet your goals. They will also MAKE SURE you are getting to the gym. If you have an appointment with a trainer and you’re paying for it- chances are your showing up. If a trainer is out of the budget, ask the advice of professionals at the gym. Maybe buy one session every two months to make sure you’re on the right track. More on this tomorrow!
Tags: Abdominal muscles, Balance, Circuit Training, Core Strength, Daily Activity, healthy living, Heart Health, resistance bands, strength training, Walking, weight loss
Posted in Motivation/Rants, Workouts - Cardio, Workouts - Strength | No Comments »
Thursday, January 21st, 2010
Short answer. No.
VS 
I’ve said it before and I’ll say it again – you have to eat to lose weight. But you have to eat the right things.
If a cookie is 2 points on Weight Watchers and a glass of milk is 2 points. The glass of milk and the cookie are NOT equal.
The glass of milk will help you loose weight, the cookie will not.
The milk is full of protein that will help you stay full and curb your appetite for later cravings. It will regulate your insulin levels so that you don’t ‘feel like’ crap. CLICK HERE TO READ ABOUT WHY PROTEIN HELPS KEEP YOU FULL!
The cookie is full of sugar and simple carbohydrates that will leave you feeling hungry after you eat it and it will leave you craving more cookies (and other such carbohydrates things).
THERE IS A CHEMICAL REASON why after you eat a high in sugar food (even the fake kind) you only want more of it.Your insulin spikes and your Adrenal Gland actually releases a ‘feel good’ kind of secretion – 10 minutes later your insulin drops and the feel good goes away- so although you actually don’t NEED food – because you just ate 3 cookies- you ‘feel’ fake signs of hunger.
Where you get your calories from DOES matter.
- Lean protean, high fiber, fruits and vegetables and low fat dairy rich foods will lead to weight loss.
- Eating processed high in sugar foods, simple carbohydrates like white anything and low calorie processed treats will negate weight loss. You will feel hungry after you eat them, you will activate your ’sweet tooth’ leading you to want seconds and a thirds.
Have a look at this chart comparing 3 Oreo Cookies to 1 ounce of Almonds :
| Calories |
Carbohydrates |
Protein |
Fat |
Fiber |
|
| 160 |
25 |
1 |
7 |
1 |
3 Oreo Cookies |
| 164 |
5.6 |
6 |
14.4 |
3.3 |
1 Ounce Almonds |
The calories are the same, and in fact, the Almonds have more fat in them than the Oreo’s! But here is the kicker, The Oreo’s are all carbohydrates and no protein or fiber. A formula bound to set you up for more treats or at the very least more calories throughout the day. And although the Almonds are higher in fat, it’s a natural fat that is good for your heart – not a processed one like you get from the Oreo’s. Not to mention the protein and fiber in the Almonds will help keep your hunger (AND CRAVINGS!) at bay, the sugar in the Oreo’s will ignite hunger (AND CRAVINGS). When in doubt read the ingredient list. CLICK HERE TO LEARN MORE ABOUT INGREDIENT LISTS. The Almonds are made of one thing. The Oreo’s are made of 19 ingredients- many of which are not even food!
I’m interested in your thoughts on this one! Send ‘em in!
Tags: calcium, Calories, protein, self control, weight loss, Will Power
Posted in General Health Tips, Motivation/Rants, Weight Loss Tips | 4 Comments »
Wednesday, January 20th, 2010
If there is one thing I know for certain, it’s that even though I sometimes DREAD working-out (and yes, even I can dread it) I know with 100% certainty that after the work-out is over, I feel 100% better. I’m AWAYS happy I worked-out. I’m always PROUD of myself for getting off my butt and moving and for whatever reason, after a work-out I always have an easier time reaching for something healthy.
I truly think the HARDEST part of working out is actually starting. Once you start you’re 90% there! Even if you spend 15 or 20 minutes exercising it’s 100% better than no minutes at all! In fact 20 minutes, 3 times a week is nothing to sneeze at (is that even the right expression?). 20 minutes, 3 times a week is fantastic!
So here is my pep talk for the day. Put on your work-out clothes and just START. MOVE. If you have a gym membership – walk in that door (bring your clothes with you to work) and climb onto a machine and just press START. If you work out at home, no problem! This blog is filled with easy to do exercises you can preform at home with little or no equipment. Just put your work-out clothes on, grab a bottle of water, turn on your favorite show and follow one of my circuits. CLICK HERE , HERE or HERE for a few of my many circuits. Or CLICK HERE for my T.V WINNER workout.
You are 100% guaranteed to feel better about yourself after the work-out. And if starting is really the hardest part- then just changing into work-out gear and pressing START puts you 90% closer to feeling better than you do right now 
Tags: Abdominal muscles, Calories, Cardiovascular, Circuit Training, Core Strength, Daily Activity, Exercise, healthy living, Heart Health, resistance bands, Stability, strength training, weight loss, Will Power
Posted in Motivation/Rants | No Comments »
Monday, January 18th, 2010
At the end of 2009 we talked about cleaning out your refrigerator, cupboards, car and purse. If you have not done this already, now is a great time to throw away all the processed, salt ridden, trans-fat hidden foods in your house. CLICK HERE for a list of what to toss.
I promised I would give you some ideas as to what to fill your cupboards and refrigerator with. Let’s start with breakfast. I’ll hit snacks, lunches, dinners and your purse/car in the next few days. Keep these lists handy and use them to help you grocery shop
Even put them on your refrigerator door so that you can use them as a reference when you are deciding what to have in the morning. The key here is to have healthy (yummy) things readily available to grab in the morning on your way out the door. This way you don’t have the option of grabbing a high sugar processed cereal bar – or even worse, noting at all.
- Skim or 1% milk.
- 1% Chocolate milk
- Yogurt – I personally would choose a Greek Style Non Fat Plain Yogurt- but if you hate plain yogurt, pick one that you like.
- Eggs.
- Cheese.
- Cottage cheese.
- Fresh fruit like apples, bananas, berries, grapefruit, kiwi’s and pineapple.
- Oatmeal.
- High Fiber, low sugar cereals like Weetabix and Bite Sized Shredded Wheat
- Whole grain or sprouted wheat bread.
- Natural peanut butter, almond butter or cashew butter.
- Pea-meal Bacon.
10 healthy breakfast ideas you can make with this list:
- Fresh Fruit Plate.
- Cottage Cheese and Berries.
- Yogurt and berries.
- Toast with Peanut (or other nut butter) and a glass of 1/4 cup chocolate milk – 3/4 cup skim milk.
- Breakfast sandwich with pea-meal and eggs. – Great to go!
- Cereal. With or without fresh berries.
- Banana dipped in Peanut butter with a glass of milk. (add 1/4 chocolate milk to this for a delicious chocolate peanut butter banana breakfast)
- Oatmeal. You can add banana to sweeten it up. I have a client who puts 1 tbsp of natural peanut butter in her oatmeal!
- Scrambled, poached, soft boiled or sunny side up eggs and toast.
- Cheese Toast.
Tags: Blood Pressure, breakfast, Calories, dairy, diet, Easy Meal, feeling good, fiber, Fruit, healthy, healthy eating, healthy living, Heart Health, Holiday Eating Guide, Lean Protein, protein, quick snack, recipe, Snack, Snacks
Posted in General Health Tips, Motivation/Rants, Weight Loss Tips | 1 Comment »
Wednesday, January 13th, 2010
Have you ever been on a treadmill and it says you burned X number of calories. You walk away thinking you can really have that double chocolate 
cake now! Well, I’m sorry to say that the treadmill was lying to you. You may come away thinking you burned close to 600 calories when in actual fact you probably burned closer to 2 or 300. Yes – there can be that much of a difference. The calories the cardiovascular machines claimed you burned are, 99% of the time, WAY more then you actually did. They are over estimations based on a general height and weight.
I just want to vent for a second. Many people who are on diets get rewarded if they exercise. If they exercise, they get to eat more. Personally I think if you are trying to lose weight it’s because you were eating too much in the first place. After a workout you should treat yourself in some other way – other than with food and extra calories. Treat yourself to a manicure, time with a book or a tea with a friend. The reality is, most people actually think they burn WAY more calories then they really did. The extra eating they do as a reward for working out erases all the work they did. I think if you’re trying to lose weight and you worked out- keep your calorie deficit that you worked so hard for – don’t eat EXTRA. Eat your healthy three meals and two snacks and let the work-out work for you not against you.
Tags: Abdominal muscles, Balance, Calories, Cardiovascular, Circuit Training, Core Strength, Daily Activity, Exercise, healthy living, Heart Health, Stability, strength training, weight loss
Posted in Motivation/Rants, Weight Loss Tips, Workouts - Cardio, Workouts - Strength | 2 Comments »
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