People often ask me what is the one supplement that I recommend. My answer is always that it really depends on the person... there are so many factors from genetic predispositions, to diet, environmental factors, lifestyle and stress. And I also always want to emphasize that supplements are just that - supplements, not "insteadofs" - they add to a healthy diet and lifestyle to help fill gaps that may result from occasional imbalances in diet or lifestyle factors, or due to physiological needs for higher requirements than might be possible through the diet such as people with specific health concerns like arthritis, cancer, or the development of diabetes or heart disease... competitive athletes may have higher requirements for certain nutrients, and that may vary depending on their sport.... people who are on restricted diets for weight release, or due to food allergies... the elderly who often have difficulty with digestion may do well to supplement... pregnant or breast feeding women have needs for certain nutrients in higher amounts... You get the picture.
So with all that said, for the average person who has average health and perhaps a slightly above average diet (they're eating fruits & veggies but perhaps not fully meeting the 5-10 servings per day that is recommended every day; they may eat some convenience and processed foods, but it's not the majority of their diet), here are my top 5 recommended supplements:
#5 - A daily good quality full spectrum multivitamin/mineral - Look for brands that offer special formulations for women and for men, and for those over 40/under 40. Naka makes a nice liquid multi for men and for women. You'll usually need to take 1-3 a day; if you need to take multiple quantities, take one with breakfast and one with lunch (or if 3, take one with each meal). A multi will ensure you meet the minimum daily requirements of the full spectrum of vitamins and minerals (or close to), and can give you the boost you might need to help you reach optimal health.
#4 - B complex - granted not EVERYONE needs additional Vit B, but most people can benefit from it (even when taking a multi, as a multi will only provide minimum quantities). B vitamins are water soluble, and if not used entirely are quickly excreted (when your pee looks like it glows in the dark, that is largely your excess B vitamins). When you are undergoing stress (physical or emotional), B vitamins become depleted. B vitamins help the body cope with the effects of stress, as well as aiding in the digestion and metabolism of carbs, fat, and proteins, and in producing energy. Take them with breakfast and/or lunch, but not much later than that as many people will find B vitamins stimulate their energy enough that it can disturb your sleep. I highly recommend the AOR brand "Advanced B Complex" as it offers the various B vitamins in the proportions used by the body (as opposed to a straight 50/75/100mg complex).
#3 - Cal:Mag - Even if you're taking a multi, Calcium and Magnesium are not provided in anywhere near the amounts that are needed as they simply are too heavy/dense to put into a supplement with all the rest of the vitamins/minerals. You'd never be able to swallow it. As most people are aware, calcium and magnesium are important for the health of bones and teeth. They are also critical for nerve conduction and muscle contraction (which includes the activity of the heart) and relaxation. Look for a Cal:Mag that is in a 2:1 or 1:1 ratio. Often you will find these minerals in combination with other bone supportive vitamins and minerals such as vit K, Vit D, boron, zinc, and phosphorous. These vitamins and minerals all work synergistically, supporting the absorption and function of each other.
#2 - Vit D3 - Vit D has quickly become one of the most "prescribed" vitamins by Doctors, as it is becoming recognized as important for all cells in all body systems and organs. The cold and flu season that characterizes the winter months in Canada and the northern States is suspected to be a result of deficiencies in Vit D as a result of the lack of sunshine. SAD - seasonal affective disorder, or "the winter blues" - also may be partly caused by Vit D deficiency. Vit D is important for the health of bones, nervous system, mood, and immunity. Doctors recommend 1000IU per day for most adults. Get the D3 form, which is the form that is produced by the skin when exposed to sunlight.
And my #1 most recommended supplement - Essential Fatty Acids in the form of fish oil - Essential Fatty Acids (omega-3 and omega-6) are critical for the structure and integrity of the cell membrane of every cell in the body. When we eat poor quality fats, or too much of the wrong kind of fat (especially trans-fats found in hydrogenated oils like margarine or foods that are deep fried), every cell and organ of the body will be compromised. The cell walls become less fluid and the "semi-permeability" that controls what gets into the cells (hopefully nutrients) and what gets out (hopefully cellular waste and toxins) becomes compromised. This has far reaching effects on all body systems and functions. EFA's (with fish oils being the best, most bio-available source, and with omega-3 being the most critical since omega-6 in the North American diet is so readily available) support the immune system, reproductive system and endocrine function (aka: your sex hormones), the health of skin and hair and nails, nervous system and brain function including memory, learning, and mood, and help to lubricate and cushion joints. They are potent anti-inflammatories throughout the body, and so help with cardiovascular system health, as well as helping to manage blood sugar. Good fat is also required for healthy liver functioning, and for allowing the body to release excess stored fat. Virtually everyone can benefit from adding fish oil to their diet, especially since we cannot eat enough fish (due to mercury toxicity concerns). One to two tsp a day in a liquid is recommended (honestly, they don't taste fishy or oily in a good quality brand such as NutraSea). You can opt for capsule form, but you will have to take much more than 1 tsp and speaking from personal experience, I have noticed a huge difference in the softness of my skin since switching to the liquid oil.
General guidelines for selecting your supplements:
Vitamins and minerals should be taken with food to improve absorption and synergy.
Capsules and softgels are better than tablets, and liquids are better than capsules and softgels (although not as convenient if you're eating on the go a lot).
"Time Release" options aren't highly favoured as they aren't as readily digested and absorbed. Vit C is the most commonly found "time release" supplement. The idea of time released formulations is that for water soluble vitamins that are quickly excreted if they aren't used, they need to be replenished in your body regularly throughout the day. Time release breaks down slowly so it's constantly released throughout the day so you can just take it once in the day and let it do its thing. In theory it's a good idea, but in reality they don't all work so perfectly. It's better to just get into the habit of taking your vitamins with your meals so you have them spread throughout the day.
You can often find Fish Oils, Multi-Vitamins, and Cal:Mag all with Vit D included, so take a look at the labels and aim for about 1000IU of Vit D daily. A little more should not be harmful, but most people will not need to exceed that amount drastically.
Brands that I like include AOR, New Chapter, Sisu, NOW, Natural Factors, and NutraSea. Generally if you find it in a Health Food or Supplement store, it is a better quality than the typical drug store brands. With supplements, in most cases, you get what you pay for in terms of quality of processing, excipients used, and absorbability by the body.
Monday, January 18, 2010
Thursday, January 14, 2010
Cool as a Cucumber
This information was in The New York Times some time ago (and was forwarded to me by one of my clients - thanks Blanche!) as part of their "Spotlight on the Home" series that highlighted creative and fanciful ways to solve common problems. The cucumber is definitely an under-appreciated veggie!
1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc (and they left out that it is very high in Vit A and Molybdenum as well... in fact the B vitamin content, while good, is not exceptional as it is for Vit C and Vit A).
2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.
3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.
4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.
5. Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!
6. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free... Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!
7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.
8. Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.
9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!
10. Stressed out and don't have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.
11. Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath...
12. Looking for a 'green' way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won't leave streaks and won't harm you fingers or fingernails while you clean.
13. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!
1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc (and they left out that it is very high in Vit A and Molybdenum as well... in fact the B vitamin content, while good, is not exceptional as it is for Vit C and Vit A).
2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.
3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.
4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.
5. Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!
6. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free... Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!
7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.
8. Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.
9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!
10. Stressed out and don't have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.
11. Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath...
12. Looking for a 'green' way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won't leave streaks and won't harm you fingers or fingernails while you clean.
13. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!
Friday, January 1, 2010
My personal review of New Years Day... Welcome to 2010!
Happy New Year!!!
I LOVE New Year's Day. Some people might find that odd when they learn that I've experienced profound loss on this day. Today marks the 15th anniversary of the day my brother Bobby passed on at the age of 19 as a result of a drunk driv
er (that's him in the picture, being his silly self, he always could make me laugh harder than anyone else I ever knew). Just before Christmas last year, my Grampa unexpectedly passed away. I had intended to make a visit to see him (he lived in Montreal) as it had been many years since I had, but I never got the chance. It was also one year ago today that I took my furbaby Kitter to the hospital with liver failure, and thought 
I was going to lose her then. She recovered, but as some of you know, I did have to say a final goodbye to her just 10 days ago (there she is in healthier days... isn't she pretty?). At almost 23 years of age, her old body just wasn't serving her anymore.So, this time of year, for me, and for many of you I know, is marked by serious loss. And that can make what is supposed to be a joyous time of year, overwhelmed by difficult emotions. However, I choose not to dwell on these emotions. Sure, I remember my lost loved ones... but you know what? I remember them almost every day at some point. I think of my brother, and of my Grampa and my kitty - and of my Nana who I lost this year in April as well - all the time. But am I going to let all those times I think of them drag me down and make me sad? If I did, I'd be depressed all the time!
No, today is really just a day like any other that I remember my dearly departeds. Why should I reserve this day as a day to mourn over and over again? Rather than bring in a new year with old painful energy, instead it's a chance to focus on all the possibilities before me. To set my sights on more positive energies and goals. I can look at the year gone by and be thankful for what was good (I can count a few things), and say good riddance to those things that weren't so good (and unfortunately that list is pretty long for me for 2009). I actually envision kicking the year in the pants through the door and slamming it closed behind it! LOL Sayonara baby!
So do I make NY Resolutions? I sure do. I keep reading articles and hearing commentary by people (including "experts") that making resolutions is a waste of time, we put too much pressure on ourselves and start out all gung-ho and inevitably lose that drive after the first 2-3 weeks of pushing ourselves too far outside our comfort zones.
In my opinion, this is throwing the baby out with the bathwater. So we've tried and failed in the past, does that mean we shouldn't try again? Why not just learn from the past that when we're setting our goals for the year ahead, we need to develop a reasonable and gradual plan for change?
If you're inspired, as I am, to harness the energy of the fresh new year ahead to start something new and positive for yourself, then go for it! If your goal is a big one, break it down into smaller pieces... baby steps. Start with something that you KNOW you can do, and work on that until you've created a new habit. You'll know you've created a new habit when you no longer have to consciously decide to do it, it's just happening automatically. And often, you start experiencing the intrinsic rewards that come from making the change, which makes it self-perpetuating. You don't have to fight off old impulses quite so hard anymore (although don't let your guard down... at times of stress, or change, those old habits tend to rear their ugly heads, even YEARS later... believe me, I have learned this the hard way in 2009).
Once you've established one new habit to replace an old undesired one, pick the next thing you're ready to take on, and build on it. It's these gradual sustained changes that will get you from here to there so that at this time next year, you'll be looking back on 2010 with a sense of accomplishment, pride, and joy for having done it!
As for my resolutions, this year is the year of taking care of ME. I'm going to accomplish this in two ways. First, taking care of myself physically with good healthy food, regular exercise (including the introduction of CONSISTENT strength training), and getting adequate rest (that one's not usually too hard for me!). Of course I've been making THAT resolution for years, and have come a lonnnnnng way from the days when I ate my way into obesity and depression (you can look at my website on the Meet Audrey page if you want to see pictures of that). But this year, I'm taking a different approach. In the past, I've been primarily motivated by the desire to lose weight. Of course, as a nutritionist I care about my health, but my healthy eating plans have always revolved around my weight loss goals. This year, it's about TAKING CARE of myself. I'm going to feed my body what it needs and wants as an act of self care.
The second way I'm going to accomplish this is by working on building more positive and supportive habits of THOUGHT. After a very stressful 2009, I've let myself get kind of worn out, and succumbed to "woe is me" thinking. But that is doing nothing to help myself move upward. So every day, I am going to do something to create some new positive thinking pathways in my brain and start working on quieting those old "stinkin thinkin" habits that have been practiced since I was probably about 7 years old. Ways I'll do this include:
- reading books and articles and watching movies and shows that reinforce positive thinking
- talking with friends who have positive perspectives on things
- becoming more aware of my limiting thoughts and challenging them - either in my head, or through journaling
- meditation and visualization of positive outcomes
- use of affirmations - repetition helps create new neuro-pathways in the brain helping to create more positive thoughts automatically
- consciously focusing on what I'm grateful for each moment, day, week, or month... writing my gratitudes down in a journal sometimes too
Happy New Year everyone,
In health and happiness,
Audrey
Tuesday, December 29, 2009
Recipe: Chocolate Avocado Pudding
Don't let the name fool you - this pudding tastes nothing like avocado. The avocado simply provides the creamy base for the yummy chocolate flavour. This is a great treat to satisfy your sweet tooth naturally, without artificial or refined sugars. Full of antioxidants and essential heart healthy fats, this treat is not only delicious but extremely healthy... it's the epitome of nutritiliciousness! It also freezes and thaws well, so feel free to make a few servings and put some aside for when the urge strikes!
Ingredients
2 avocados
1 tbsp vanilla extract
2 tbsp maple syrup
4 medjool dates (soaked overnight or in boiling water for 20-30 minutes)
1 tbsp of pure unsweetened cocao powder
1 tbsp almond butter
1 tsp cinnamon
1 ripe banana (optional) (personally, I find 1/2 a banana more than enough, as the banana flavour tends to overpower the chocolate)
dash of sea salt
Directions
Ingredients
2 avocados
1 tbsp vanilla extract
2 tbsp maple syrup
4 medjool dates (soaked overnight or in boiling water for 20-30 minutes)
1 tbsp of pure unsweetened cocao powder
1 tbsp almond butter
1 tsp cinnamon
1 ripe banana (optional) (personally, I find 1/2 a banana more than enough, as the banana flavour tends to overpower the chocolate)
dash of sea salt
Directions
- combine ingredients in a blender and whirl on high until well blended into a thick creamy pudding
- divide into 2-3 servings
- enjoy!
Recipe: Roasted Mushroom & Garlic Soup
Garlic has antibacterial properties, and helps support the liver with it's detox functions, and is proven to relax blood vessel walls, contributing to cardiovascular health. Mushrooms boost the immune system and have anti-cancer properties! They are also exceptionally high in selenium, a potent antioxidant mineral. This soup is perfect for a cold winter's lunch with a dark leafy green salad (try some new greens like delicate dandelion which is also excellent for supporting the liver and stimulating healthy digestion) and a small chunk of good whole grain bread.Ingredients
2 heads garlic
3 tsp olive oil, divided
2 cups each of cremini and white mushrooms, quartered
2 cups shitake mushrooms, stems removed
2 cups portobello mushrooms, stems removed, cut into 1 inch chunks
4 tsp fresh thyme, chopped, divided
sea salt and fresh ground black pepper to taste
1 medium onion, diced
1 medium zucchini, ends trimmed and diced
6 cups low-sodium organic chicken or vegetable stock
2 tbsp lemon juice
1/3 cup greek style yogurt
Directions
- Preheat oven to 400 F to roast garlic and mushrooms
- To roast garlic, slice about 1/4 inch off the top of both heads of garlic to expose cloves. Drizzle 1/2 tsp oil onto exposed cloves and wrap each head in foil. Place wrapped garlic heads onto a tray and roast in oven for about 40 minutes or until garlic is light golden brown and very soft when gently squeezed. Leave oven on and set at 400 F. Allow garlic to cool slightly and then gently squeeze into a small bowl. Set aside.
- In a small bowl, toss all mushrooms with 1.5 tsp oil and 1 tsp thyme and season with salt & pepper. Place mushroom mixture onto a parchment lined baking sheet and roast, stirring occasionally, for 20 minutes or until tender and golden. Reserve 12 pieces of roasted mushroom for garnish.
- Meanwhile, in a large saucepan, heat remaining oil over medium-high heat. Add onion, zucchini, and 1 tsp thyme to pan and saute until vegetables are soft, about 5 minutes. Add roasted mushrooms, garlic and stock. Bring to a boil. Reduce heat to medium-low and simmer for about 20 minutes.
- Puree soup with a hand blender until smooth. Season with lemon juice, remaining thyme, salt and pepper. Divide soup among 4 bowls and serve each with a dollop of yogurt and 3 reserved roasted mushrooms. Serve immediately.
The Truth about New Years
I'm happy to welcome Ivy Lim from iPower Fitness, to Spring NUs! Ivy is a personal trainer, and founder of iPower Fitness, a boutique fitness studio exclusively for women in Brampton. Ten years ago Ivy herself was faced with a series of personal and health challenges and gained an excess of 35 pounds. As a single mom, with time constraints, she found the courage and determination to get back her health, and has since transformed her life, sharing her amazing results with other women who are looking to get their health, body, and energy back!
I asked Ivy to give us some tips and perspective from the physical fitness world to set us off on the right path in the New Year. Here is her take!
Oh the New Year, what does it mean for you? For me, it's a time when I look back and see the changes I've made in the past year. I can certainly attest to how much things can change, how much you can overcome, and how much you can achieve in a matter of twelve months.
Sometimes it's great to let "old acquaintance be forgot," whether it's the person that broke your heart, the debt you have, the habit you never dropped or perhaps the workouts you never got to.
When I used to work at the gym, all the trainers and gym employees marveled at how PACKED the gym was in January. Some would chuckle and say "Just wait until February." Even though deep down we wished the gym would always be this energetic, we knew the unfortunate truth that when February rolled around, the attendance would plummet. And it does, year after year.
So what's it going to take for you to stick to your New Year's resolution? Can you keep the New Year's high? Most of us would need more than the month of January to get the body we want.
If you have:
So instead of a laundry list of best practices, I condensed it to four straight-from-the-hip points. Frankly, I too get tired of it; you know what you need to do! Only 20% of people keep their New Year's resolution. It may only be 20%, but it's not impossible. I know you can do it, get on top of your game and play it full out.
Ivy Lim from iPower Fitness is the owner of a boutique fitness studio exclusively for women in Brampton, Ontario. The iPower Fitness method of training entails a fusion of core strengthening, traditional weight training and bootcamp exercises, yoga and pilates strength moves, as well as athletic style training. Ivy developed this style of training because it is fun, dynamic, effective, and INTENSE. And... it works!
You can contact Ivy through her website: www.ipowerfitness.com
I asked Ivy to give us some tips and perspective from the physical fitness world to set us off on the right path in the New Year. Here is her take!
Oh the New Year, what does it mean for you? For me, it's a time when I look back and see the changes I've made in the past year. I can certainly attest to how much things can change, how much you can overcome, and how much you can achieve in a matter of twelve months.
Sometimes it's great to let "old acquaintance be forgot," whether it's the person that broke your heart, the debt you have, the habit you never dropped or perhaps the workouts you never got to.
When I used to work at the gym, all the trainers and gym employees marveled at how PACKED the gym was in January. Some would chuckle and say "Just wait until February." Even though deep down we wished the gym would always be this energetic, we knew the unfortunate truth that when February rolled around, the attendance would plummet. And it does, year after year.
So what's it going to take for you to stick to your New Year's resolution? Can you keep the New Year's high? Most of us would need more than the month of January to get the body we want.
If you have:
- 20 pounds to lose... you're looking at 3 months
- 40 pounds... give yourself 6 months
- more than that... you'll need to stay on your program - steady - for a year
So instead of a laundry list of best practices, I condensed it to four straight-from-the-hip points. Frankly, I too get tired of it; you know what you need to do! Only 20% of people keep their New Year's resolution. It may only be 20%, but it's not impossible. I know you can do it, get on top of your game and play it full out.
- Keep a calendar. Place it where you will see it every day. Start one week at a time. Most of us know what our schedule is like a week in advance. Schedule your workouts a week ahead. Every day that you complete your workout, mark it with a nice big W! "W" for workout, winner, wow, whew, whatever you want it to mean. By the end of the month, you'll be happy to see all those W's on your calendar. Remember you can make workout out some serious fun!
- Stop making a big deal out of it. Losing weight, eating well, exercising daily - it's all a lifestyle change. You will have to cut down on surfing the web, or channel flipping, staying late at the office, or putting yourself last on the to-do list. Making this change is something you have to make happen, it won't happen by accident. Your body is meant to last 100 years, so asking you to exercise 3 or 4 times a week for just 30-60 minutes - is it really a big deal?
- Have faith. Many of us go all out for the first 2 weeks, and then slowly our momentum starts to fade. Perhaps you didn't realize just how de-conditioned you were, or how frustrating it is to last on the treadmill for 15 minutes, or how difficult it was to do 10 pushups. Then you expected the weight to just start falling off! You must know that with every change you make, with every healthy bite and every drop of sweat, will come results. It only comes with consistence. Know in your heart that if you are consistently eating well and exercising you will lose weight. Stay with it, day after day - keep the faith
- Get support. The greatest athletes and leaders all have their support teams and coaches. Surround yourself with people who truly care about your success. Find a workout buddy, join a class, or find a trainer and nutritionist whose personality and style suits you and the things you like to do. As you go through the baked goods section in the grocery store, phone a friend if you have to in order to not pick up those brownies or bag of chips. Put pictures up of your favourite athletes or fitness photos. Subscribe to your favourite health and fitness magazine, travel or outdoor magazine. Go online and get those daily fitness tips or newsletters. Believe that you are fit, strong, healthy - no matter what condition you are at this time. Get passionate about your health and about feeling good, know that you deserve to feel great and energetic.
Ivy Lim from iPower Fitness is the owner of a boutique fitness studio exclusively for women in Brampton, Ontario. The iPower Fitness method of training entails a fusion of core strengthening, traditional weight training and bootcamp exercises, yoga and pilates strength moves, as well as athletic style training. Ivy developed this style of training because it is fun, dynamic, effective, and INTENSE. And... it works!
You can contact Ivy through her website: www.ipowerfitness.com
Sunday, December 27, 2009
Wheatgrass
Wheatgrass first became widely known in the West in the 1930s when a man named Charles Schnabel began touting its benefits. Schnabel claimed "15 pounds of wheatgrass is equivalent to 350 pounds of the choicest vegetables." Although science hasn't proved that claim, it has proven that wheatgrass has one of the highest concentrations of nutrients and is the fastest and easiest grass to grow. The best way to absorb its goodness is by extracting the juice.
Wheatgrass works by filling nutritional gaps in the diet and cleansing the blood. It is high in vitamins A, C, and E, containing the same amount of Vit C as an orange. It is also an excellent source of essential B vitamins, which are necessary for normal brain and body development, for helping your body deal with stress, and for digestion and metabolism of all macronutrients. Wheatgrass juice also contains many essential minerals (calcium, magnesium, potassium, iron, sodium) that are necessary for healthy bones, teeth, hair and skin.
Wheatgrass juice contains natural enzymes, which help the body's defense mechanism by strengthening cells and removing poisons from the bloodstream. It helps eliminate toxins accumulated from eating processed food, breathing polluted air and drinking impure water. Wheatgrass is approximately 70% crude chrlorphyll, which can alkalize the body and have a highly energizing effect.
Wheatgrass also has a dilating effect on the blood vessels, allowing blood to flow more easily. This improved circulation means valuable nutrients can be distributed more efficiently throughout the body. It also has an effect on red blood cells, increasing the iron content in the blood.
I do want to make note, however, for those who have celiac disease, or a strong reaction to gluten, Wheatgrass may not be well tolerated and it is best to avoid.
Where to get Wheatgrass:
from www.wheatgrassforlife.com
Ingredients
stalk of celery
4 large spinach leaves
half cup parsley
2-3 inch round of wheatgrass
1/4 cup water (optional)
Directions
Wash greens thoroughly, cut up celery and juice everything
dilute with water if desired
Wheatgrass works by filling nutritional gaps in the diet and cleansing the blood. It is high in vitamins A, C, and E, containing the same amount of Vit C as an orange. It is also an excellent source of essential B vitamins, which are necessary for normal brain and body development, for helping your body deal with stress, and for digestion and metabolism of all macronutrients. Wheatgrass juice also contains many essential minerals (calcium, magnesium, potassium, iron, sodium) that are necessary for healthy bones, teeth, hair and skin.
Wheatgrass juice contains natural enzymes, which help the body's defense mechanism by strengthening cells and removing poisons from the bloodstream. It helps eliminate toxins accumulated from eating processed food, breathing polluted air and drinking impure water. Wheatgrass is approximately 70% crude chrlorphyll, which can alkalize the body and have a highly energizing effect.
Wheatgrass also has a dilating effect on the blood vessels, allowing blood to flow more easily. This improved circulation means valuable nutrients can be distributed more efficiently throughout the body. It also has an effect on red blood cells, increasing the iron content in the blood.
I do want to make note, however, for those who have celiac disease, or a strong reaction to gluten, Wheatgrass may not be well tolerated and it is best to avoid.
Where to get Wheatgrass:
- juice bars (Booster Juice, Big Carrot juice bar) sell shots of wheatgrass
- health food stores like Whole Foods Markets, Big Carrot, and Planet Organic carry frozen and fresh wheatgrass juices in individual containers
- grow your own wheatgrass at home (http://www.growwheatgrass.com/)
- take on an empty stomach
- start with a quarter of a shot and build up to a full shot, gradually
- chase it with a glass of water
- mix with other vegetable juices such as celery, parsley and spinach
from www.wheatgrassforlife.com
Ingredients
stalk of celery
4 large spinach leaves
half cup parsley
2-3 inch round of wheatgrass
1/4 cup water (optional)
Directions
Wash greens thoroughly, cut up celery and juice everything
dilute with water if desired
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