"Just Tell Me WHAT to Do and I'll Do It" - if I had a dollar for every time I heard that from a client, I would be rich. However, if I only received payment if it were true and the client actually followed through with this commitment - well, as you can guess that my bank account wouldn't change much.
When people make this statement, I believe they mean it in the moment - I know because I have made that statement too and meant it. But once they find out the what the "WHAT" is in what they have to do, that the conviction wavers. The truth is that the "WHATs" for weight loss are basically always the same. This list you see below is nothing you haven't read before. However, what may happen this time is that you may actually decide to follow through on that commitment.
WHAT is your return on investment here, anyway? I mean, is it really worth it? Let's see, you will get: more energy; a sleeker, hotter body; improved immunity; longer life expectancy; a new wardrobe (for all you shoppers!); and a better sense of self-worth. I'd say that is a pretty good return on investment.
So here is the list of 10 suggestions that you have probably seen before. But before you read on, say this out loud with conviction: "Just tell me WHAT to do and I will do it!!!!" - even if you only do one of these things, that will be progress.
WHAT #1: Exercise 30 minutes 5-6 times a week elevating your heart rate
WHAT #2: Incorporate Weights into your exercise program
WHAT #3: Eat fresh fruits and vegetables every day - at least 3 servings, but 7-10 servings is the recommended daily amount
WHAT #4: Eat raw nuts and seeds daily
WHAT #5: Eat a variety of grains and choose multigrain breads, crackers, etc.
WHAT #6: Use natural honey or natural maple syrup as sweeteners
WHAT #7: Incorporate legumes into your diet
WHAT #8: Keep a food diary of everything you eat
WHAT #9: Limit consumption of alcohol to 2-3 drinks per week
WHAT #10: Avoid or limit all processed, refined, fried and fast foods
Best wishes!!
Showing posts with label vegetables. Show all posts
Showing posts with label vegetables. Show all posts
Tuesday, June 16, 2009
Wednesday, April 15, 2009
School Lunches – The Bane of Every Parent’s Existence
When I was in elementary school I had a choice: peanut butter and jam with an apple; peanut butter and honey with an apple; or peanut butter and banana with an apple. The problem now is that kids have too many choices and frankly, they are too fussy – my children included. Also with nut allergies, the peanut butter option has kind of disappeared. Parents at my kids’ school often approach me and ask what I put in their lunches. They are often surprised when I tell them that starting last year both my girls, aged 9 and 12, make their own lunches. I make sure I have healthy choices in the house, then I set out some clear rules, and they follow them. Since I believe in the 80/20 rule, they must have 80% of their lunch healthy choices and 20% “treats”. Since the treats part is easy, I will talk about what I consider to be healthy choices. First, however, I would like to suggest you invest in some really good quality food containers (safe plastics are #1, #2, #4 and #5), a wide mouth thermos and freezer packs. This will make life so much easier.
- Any kind of fresh fruit, apples, sliced oranges, pears, grapes, etc. Put the fruit in containers wrapped in paper towel to stop it from bruising. If your kids like apples or pears cut up, sprinkle a little lemon juice over them to stop them from turning brown (oxidation). If nuts are permitted, try having some peanut butter to dip the fruit in to. If fresh fruit is not feasible, an alternative would be something like Motts Fruitsations (Unsweetened). Dried fruit would be the last choice since it is a very concentrated form of sugar. ¼ cup of raisins is equivalent to about 1 cup of grapes. I NEVER recommend fruit juice since it is basically “liquid sugar”. 1 cup of 100% pure apple juice is equal to about 3 or 4 apples and has 30g or 7½ tsp. worth of sugar, but is devoid of the incredible nutrients and fibre that are naturally found in apples. DRINK WATER, EAT FRUIT!!!!!
- ‘Veggies and dip’ is a great, fun way to start incorporating some “greens” into the diet. Cut up celery, carrots, broccoli, etc. and the dip of their choice. We love Renee’s dressings since they are quite “clean”. Hummus is also a great choice. We also like celery with cream cheese or peanut butter.
- Whole grain wraps are so much more fun than sandwiches and the variety is endless. Cook up extra poultry or meat at dinner time, slice it up thinly and use that in the wraps in place of processed meats. If you are vegetarian, use legumes. Add shredded cheese, thinly sliced carrots, sliced red pepper, shredded lettuce, their favourite dressing, guacamole, sour cream, whatever they like – in fact, let them help you make them. If you cut the wraps in ½ inch segments and use colourful toothpicks, they look like pinwheels. I love having peanut butter and a whole banana in a wrap.
- Multigrain crackers and cheese. You can use the thermos for cut up cheese to keep it cold. You can buy pre-sliced cheddar cheese in most stores now. I do NOT recommend processed cheese at all since it is made with Formaldehyde.
- Yogurt cups can also be put in a thermos with ice. Chose 2% fat or higher since children need the fat for their brains to work properly and the low fat varieties are usually loaded with sugar, or worse yet, aspartame. Olympic brand is my favourite. Island Farms is also good.
- If nuts are permitted, then ¼ cup of mixed nuts would be great.
- Chick peas (garbonzo beans) right out of the can are yummy and loaded with protein, iron and zinc. Buy organic if possible
The list of things I DON’T recommend is too long for this article, but you are welcome to make an appointment with me to come to your home or take you grocery shopping along with your kids and together we will get you all on the right track.
- Any kind of fresh fruit, apples, sliced oranges, pears, grapes, etc. Put the fruit in containers wrapped in paper towel to stop it from bruising. If your kids like apples or pears cut up, sprinkle a little lemon juice over them to stop them from turning brown (oxidation). If nuts are permitted, try having some peanut butter to dip the fruit in to. If fresh fruit is not feasible, an alternative would be something like Motts Fruitsations (Unsweetened). Dried fruit would be the last choice since it is a very concentrated form of sugar. ¼ cup of raisins is equivalent to about 1 cup of grapes. I NEVER recommend fruit juice since it is basically “liquid sugar”. 1 cup of 100% pure apple juice is equal to about 3 or 4 apples and has 30g or 7½ tsp. worth of sugar, but is devoid of the incredible nutrients and fibre that are naturally found in apples. DRINK WATER, EAT FRUIT!!!!!
- ‘Veggies and dip’ is a great, fun way to start incorporating some “greens” into the diet. Cut up celery, carrots, broccoli, etc. and the dip of their choice. We love Renee’s dressings since they are quite “clean”. Hummus is also a great choice. We also like celery with cream cheese or peanut butter.
- Whole grain wraps are so much more fun than sandwiches and the variety is endless. Cook up extra poultry or meat at dinner time, slice it up thinly and use that in the wraps in place of processed meats. If you are vegetarian, use legumes. Add shredded cheese, thinly sliced carrots, sliced red pepper, shredded lettuce, their favourite dressing, guacamole, sour cream, whatever they like – in fact, let them help you make them. If you cut the wraps in ½ inch segments and use colourful toothpicks, they look like pinwheels. I love having peanut butter and a whole banana in a wrap.
- Multigrain crackers and cheese. You can use the thermos for cut up cheese to keep it cold. You can buy pre-sliced cheddar cheese in most stores now. I do NOT recommend processed cheese at all since it is made with Formaldehyde.
- Yogurt cups can also be put in a thermos with ice. Chose 2% fat or higher since children need the fat for their brains to work properly and the low fat varieties are usually loaded with sugar, or worse yet, aspartame. Olympic brand is my favourite. Island Farms is also good.
- If nuts are permitted, then ¼ cup of mixed nuts would be great.
- Chick peas (garbonzo beans) right out of the can are yummy and loaded with protein, iron and zinc. Buy organic if possible
The list of things I DON’T recommend is too long for this article, but you are welcome to make an appointment with me to come to your home or take you grocery shopping along with your kids and together we will get you all on the right track.
Monday, April 6, 2009
Healthy Children for Life – Creating Healthy Habits
Creating Healthy Habits
Last week I wrote about the importance of starting the day with a good, healthy breakfast. I hope some of you have incorporated my ideas and created a more healthful start to the day for your children. Be patient with them. Don’t expect them to jump on the health bandwagon if they are used to having sugary cereals. Habits take time to develop, but, as we all know, take much longer to break – know any smokers? The important thing to remember is that you are in charge. If you don’t buy the junk, they can’t eat it. And when your children tell you that you’re mean and they hate you (as mine have), just remember that you are doing this because you love them. You do, in fact, know more than they do.
So let’s talk about some other daily habits you can start to incorporate into your children’s life. One of the basic philosophies that I live by is the 80-20 rule. 80% of the time, I eat my fruit and veggies, exercise, drink my water, etc. 20% of the time, I have some small indulgences like red wine, an Easter cream egg, some Miss Vickies chips, etc. The latter can only be justified if the former is well in place. For example, when I make my girls’ lunches, they usually have a piece of fruit, baby carrots, multigrain bread with butter (they don’t like sandwiches), some ham or chicken and then a treat, like a cookie. They know that they are not allowed to have the cookie if they haven’t eaten the other healthy food first.
Another great habit is to always eat something good before something bad. For example, if my kids want to have some candy, they have to eat a piece of fruit first, or have some yogurt or cheese. This is a great habit for life because there are always going to be temptations out there, but if you are programmed to eat something healthy first, you will be less likely to grab that treat on its own. I have been doing this with my kids for so long now that they automatically ask “what do I have to eat first in order to have……?” or “if I eat an apple, can I have……..?”
Try just one bite. This is crucial to developing your children’s taste buds. I hear from parents all the time “my kid just hates vegetables”. Of course they do, because it takes time for them to become accustomed to the taste. But you must persist or they will never like them. I love Caesar salad so we have it 2 or 3 times a week. My youngest daughter used to think it was the grossest thing on the planet. However, every time I served it, I told her she had to have one bite. Soon she was having 3 bites, then 5. About 2 months ago I felt like the best mom on the planet when she came home from school and asked to have Caesar salad for her snack – Victory!! Don’t be afraid to use good quality dips, like Renee’s, or cheese sauce (made from real cheese, not processed cheese which contains formaldehyde) to add flavour. Soon you will have your children asking for broccoli for dinner.
Finally, if your kids are thirsty, give them water. So many adults do not drink enough water because it is not one of their basic daily habits. The consequences are too numerous to mention. Teach your children to love and appreciate water as the best thirst quencher going and create one of the most important habits for a healthy life.
Last week I wrote about the importance of starting the day with a good, healthy breakfast. I hope some of you have incorporated my ideas and created a more healthful start to the day for your children. Be patient with them. Don’t expect them to jump on the health bandwagon if they are used to having sugary cereals. Habits take time to develop, but, as we all know, take much longer to break – know any smokers? The important thing to remember is that you are in charge. If you don’t buy the junk, they can’t eat it. And when your children tell you that you’re mean and they hate you (as mine have), just remember that you are doing this because you love them. You do, in fact, know more than they do.
So let’s talk about some other daily habits you can start to incorporate into your children’s life. One of the basic philosophies that I live by is the 80-20 rule. 80% of the time, I eat my fruit and veggies, exercise, drink my water, etc. 20% of the time, I have some small indulgences like red wine, an Easter cream egg, some Miss Vickies chips, etc. The latter can only be justified if the former is well in place. For example, when I make my girls’ lunches, they usually have a piece of fruit, baby carrots, multigrain bread with butter (they don’t like sandwiches), some ham or chicken and then a treat, like a cookie. They know that they are not allowed to have the cookie if they haven’t eaten the other healthy food first.
Another great habit is to always eat something good before something bad. For example, if my kids want to have some candy, they have to eat a piece of fruit first, or have some yogurt or cheese. This is a great habit for life because there are always going to be temptations out there, but if you are programmed to eat something healthy first, you will be less likely to grab that treat on its own. I have been doing this with my kids for so long now that they automatically ask “what do I have to eat first in order to have……?” or “if I eat an apple, can I have……..?”
Try just one bite. This is crucial to developing your children’s taste buds. I hear from parents all the time “my kid just hates vegetables”. Of course they do, because it takes time for them to become accustomed to the taste. But you must persist or they will never like them. I love Caesar salad so we have it 2 or 3 times a week. My youngest daughter used to think it was the grossest thing on the planet. However, every time I served it, I told her she had to have one bite. Soon she was having 3 bites, then 5. About 2 months ago I felt like the best mom on the planet when she came home from school and asked to have Caesar salad for her snack – Victory!! Don’t be afraid to use good quality dips, like Renee’s, or cheese sauce (made from real cheese, not processed cheese which contains formaldehyde) to add flavour. Soon you will have your children asking for broccoli for dinner.
Finally, if your kids are thirsty, give them water. So many adults do not drink enough water because it is not one of their basic daily habits. The consequences are too numerous to mention. Teach your children to love and appreciate water as the best thirst quencher going and create one of the most important habits for a healthy life.
Arthritis: Part 1 – Foods to Eat
As a Registered Nutritionist, I have seen dozens of clients who live constantly with Joint Pain and Arthritis. When I look at their daily diet journal, they are often eating too many of the foods that will aggravate the problem and not enough of the foods that will help alleviate the problem. In part 1 of this 2 part lens on Arthritis, I will give some suggestions on the best foods to incorporate into your diet to help reduce your daily pain.
"You are what you eat!" How often have you heard that expression and really thought about what it means. Next to breathing, there is really nothing that we do more often than eat. Most people eat 5 to 6 times a day, whether it be a full meal or just a snack. But as you eat, are you really considering that this is the fuel on which your body runs.
Here is an analogy for you. If you own a Ferrari and you need to fill up on gas, do you get the cheapest, low octane fuel? Of course not because you will destroy the engine. However, a Honda Civic needs that cheaper fuel and would be damaged by the high octane variety. So what is the real issue here. Is there a problem with either car? No. Is there a problem with either fuel? No. The problem is putting the wrong fuel in the wrong vehicle, or vise versa, putting the right fuel in the right vehicle.
So are you a Ferrari or a Honda? Are you putting the correct fuel in your body? Well if you have chronic pain and/or disease you already have your answer. When it comes to food, just like with engine fuel, “one size does NOT fit all”. So here are some suggested foods to help get your engine running more efficiently.
FLAX SEEDS: are high in essential fatty acids and have anti-inflammatory properties.
COLD WATER FISH: are also high in essential fatty acids and have anti-inflammatory properties. Examples include salmon, mackerel, tuna, trout and herring.
CRUCIFEROUS VEGETABLES: Broccoli and cauliflower have anti-inflammatory properties.
RAW VEGETABLES & WHOLE GRAINS: They are full of fiber which helps to sweep away minerals and acid build up and keep the digestive system free of harmful bacteria.
SULFUR RICH FOODS: sulfur helps to repair cartilage and bones. Examples include asparagus, cabbage, garlic and onions.
RAW PINEAPPLE: has an enzyme called bromelain which has been shown to reduce significantly diminished in patients who increased their water intake to 6 – 8 glasses a day.
CURRY: Turmeric is one of the main spices in curry and it has powerful anti-inflammatory affects as well as being a wonderful antioxidant.
"You are what you eat!" How often have you heard that expression and really thought about what it means. Next to breathing, there is really nothing that we do more often than eat. Most people eat 5 to 6 times a day, whether it be a full meal or just a snack. But as you eat, are you really considering that this is the fuel on which your body runs.
Here is an analogy for you. If you own a Ferrari and you need to fill up on gas, do you get the cheapest, low octane fuel? Of course not because you will destroy the engine. However, a Honda Civic needs that cheaper fuel and would be damaged by the high octane variety. So what is the real issue here. Is there a problem with either car? No. Is there a problem with either fuel? No. The problem is putting the wrong fuel in the wrong vehicle, or vise versa, putting the right fuel in the right vehicle.
So are you a Ferrari or a Honda? Are you putting the correct fuel in your body? Well if you have chronic pain and/or disease you already have your answer. When it comes to food, just like with engine fuel, “one size does NOT fit all”. So here are some suggested foods to help get your engine running more efficiently.
FLAX SEEDS: are high in essential fatty acids and have anti-inflammatory properties.
COLD WATER FISH: are also high in essential fatty acids and have anti-inflammatory properties. Examples include salmon, mackerel, tuna, trout and herring.
CRUCIFEROUS VEGETABLES: Broccoli and cauliflower have anti-inflammatory properties.
RAW VEGETABLES & WHOLE GRAINS: They are full of fiber which helps to sweep away minerals and acid build up and keep the digestive system free of harmful bacteria.
SULFUR RICH FOODS: sulfur helps to repair cartilage and bones. Examples include asparagus, cabbage, garlic and onions.
RAW PINEAPPLE: has an enzyme called bromelain which has been shown to reduce significantly diminished in patients who increased their water intake to 6 – 8 glasses a day.
CURRY: Turmeric is one of the main spices in curry and it has powerful anti-inflammatory affects as well as being a wonderful antioxidant.
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