Wednesday, December 20, 2006
1. Don't Go On An Empty Stomach
All the Delicious treats will be even more tempting if you are starving. Have a healthy snack before the party such as some fruit or a hand-full of nuts
2. Drink Up
Fill up on water with lemon or iced tea to give the illusion of fullness. But watch out for alcoholic drinks - they can pack a huge amount of calories
3. Watch Where You Hang Out
Don't lounge around the buffet table or your will be more tempted to snack. Put some distance between you and the snacks and you will eat less.
4. Fill Up On Fibre First
Start with the raw veggie and fruit platter to fill you up - not out! Save the sweets table for last.
5. Don't Eat Because Everyone Else Is!
Eating is a social activity and with so much food around during the holidays, sometime we eat because everyone else is. try and avoid this trap by sipping on a low calorie drink to keep your hands busy!
Monday, December 04, 2006
A: This is a great question! The glycemic index is a measure of the ability of a food to raise blood sugar levels after it is eaten. The index compares the blood sugar response to a particular food with the body’s reaction to pure glucose (sugar), which is given the value of 100.
Low GI = 55 or less
Medium GI = 56 – 69
Q: I exercise regularly and try to eat right, do I really need to take a multivitamin?
A: What a great question! People are taking supplements more than ever including 100 million Americans and over the half the Canadian population. Although it is recommended, it is often difficult to get all the nutrients we need from food alone. Here are a few things to consider to see if you are a candidate for a daily multivitamin:
Poor Dietary Habits - Despite our effort to eat a healthy balanced diet, many people are not eating a wide enough variety of foods to get all the vitamins they need
Are you over 65? - This populations is greatly at risk for nutritional deficiencies. Many older adults so not get enough nutrients from food or are unable to utilize them due to disease or sickness
Are you taking Medications? - many prescription and over the counter medications increase our need for certain vitamins and minerals. Please consult with your doctor or pharmacist.
Friday, December 01, 2006
If you need to update your fitness gear, go shopping with your friend right before the party. Make sure that you wear comfortable clothing and have a great pair of running shoes
Make sure that you have some great snacks on hand for your guests to refuel! Go for a veggie platter with low-fat dip, fresh fruit and lots of water
Moving and Grooving
Decide what kind of exercise you would like to do. Are you feeling energetic? Go for a dance based fitness class. Do you want to work on strength? Pilates is a great choice. Pop in your favourite video and you are ready to rumble. Or you could hire a personal training to come to your house and do a group training session.
Make sure you do a cool down after your workout. Why not get a yoga instructor to come to you house and do a relaxation exercise for the whole group? It is not very expensive and you will learn some great tips and techniques
Reward your guests for a job well done; send them home with Pamper Packs. They could include a soothing CD, potpourri and bubble bath! They will definitely want to come back next time!
Tuesday, November 14, 2006
Life can be very stressful. At the end of the day, we find that we have very little time for ourselves. You can practice relaxation any time, anyplace and it is easier that you think to include in your everyday life!
Wednesday, November 08, 2006
For Older Adults
Tuesday, October 31, 2006
Well it can, and here are a few reasons why:
Pilates improves mood, decreases depression and increases energy levels. The happier you are and the more energy to have, the more energy you have, the more exercises you can do...I think you are getting the picture :)
5. There is no "Magic Bullet"
Pilates will help you in your quest for weight loss, but you have to make many lifestyle changes to get results. This includes a healthy diet and cardiovascular activity.
Do your do pilates? What are some of your favourite exercises?
- 2 (12 fluid ounce) cans frozen limeade concentrate
- 2 (12 fluid ounce) cans frozen lemonade concentrate
- 2 (2 litre) bottles diet lemon-lime flavoured carbonated beverage
- 2 quarts lime sorbet
- In a large pot, combine limeade, lemonade and lemon-lime soda. Stir in rum (add more to taste if desired.) Mix in the lime sorbet
Monday, October 23, 2006
1. Don't Buy It!
4. Eat Regularly
If you eat mini meals throughout the day you may be less likely to snack on the unhealthy stuff. Try to eat every 3 hours to keep your glucose levels up and your cravings at bay. Make sure that you eat a variety of whole food and a balance of carbohydrates, fat and protein.
5. Drink Up!
Sometimes we mistake hunger for thirst When you feel a snack attach coming on - have a glass of water and wait 20 minutes. If you are still hungry, have that smoothie I mentioned before (yum)
- 1 kiwi, sliced
- 1 banana, peeled and chopped
- 1/2 cup blueberries
- 1 cup strawberries
- 1 cup ice cubes
- 1/2 cup orange juice
- 1 (8 ounce) container peach yogurt
- In a blender, blend the kiwi, banana, blueberries, strawberries, ice, orange juice, and yogurt until smooth.
Amount Per Serving
- Total Fat: 1.1g
- Cholesterol: 4mg
- Sodium: 42mg
- Total Carbs: 29.5g
- Dietary Fiber: 2.8g
- Protein: 3.6g
- 2 tablespoons tahini
- 1 1/2 cups dried garbonzo beans
- 1 teaspoon sea salt
- 2 lemons, juiced
- 4 cloves garlic, crushed or to taste
- 1 cup filtered or spring water
- 1 pinch paprika
- Soak the beans for 24 hours. Drain, and let sit for 2 to 3 days, until the bean's sprouts are about 1/2 inch long. Rinse the beans once or twice a day.
- Bring a large pot of water to a boil. Remove from heat, and let stand for 1 minute. Place the sprouted beans in the hot water, and let sit for 1 minute. Drain. If you do not do this step, the hummus will be awful.
- Place the sprouted beans into the container of a large food processor. Add the tahini, sea salt, lemon juice, and garlic. Process until smooth, adding water if necessary. It will take 3 to 5 minutes to blend. Let sit in the food processor for 5 minutes to allow the beans to absorb as much of the water as possible. If too thick, add more water, and blend again. Taste and adjust seasonings if needed. Spoon into a serving dish, and garnish with paprika.
Amount Per Serving
- Total Fat: 1.8g
- Cholesterol: 0mg
- Sodium: 121mg
- Total Carbs: 10.8g
- Dietary Fiber: 3.3g
- Protein: 3.3g
Tuesday, October 17, 2006
4. Set Goals
If you do not have a fitness goals, you may find that there is not motivation to move! Even if you goals are small, once you know what they are, you will be motivated to achieve them!
5. Reward Yourself
Tell yourself whenever you reach a goal (no matter how big or small) you will reward yourself (a long bath, shopping spree) You will feel great and ready to tackle you next challenge.
5. Pay It Forward
Encourage someone else become active, maybe even mentor them. You will feel great and be very motivated to keep it up.
Tuesday, October 10, 2006
P.S I am in the Oct/Nov issue of Healthy Directions Magazine.
www.healthydirections.ca. For those in the Niagara/Hamilton Area, you can pick up a FREE copy at Fortinos or Goodness Me!
You have heard them all but which ones are worth a try and which ones deserve to die? I have picked 3 of the most common ones to find out.
Read on my Friends!
The Verdict: Outlook is positive and reasearch is starting to support this claim. Give it a try! General recommendations are to drink up to 4 cups a day.
Monday, September 25, 2006
Do you have a hard time taking off the fat (from thighs, butt, abs...the list could go on)? If you are looking for a way to tap into your fat burning furnace?More fat burning tips will be featured in my upcoming book "New Breakthroughs In Female Fat Burning"
Monday, September 18, 2006
Myth # 1: Weight Training Makes You Bulky!
Increased bone strength (decreasing the risk of osteoporosis)
Monday, September 11, 2006
1. What are ways to motivate her?
2. Where can I find resources to teach her about portion control?
3. What would be a great workout for her to do at home riding bike, running, walking and how many time a week?
It is difficult for people of all ages to stay motivated in a fitness program, here are a few kid-friendly tips
- Find an activity that she likes
- Get involved - Do activities with your daughter - go for a daily walk or go swimming
2. Portion control and diet
A good website to try is www.kidshealth.org - there is a link especially for kids - you daughter can have fun and learn about proper nutrition. If you are really concerned about her calorie/food intake, see a dietician (it is free, you just need a doctors referral)
You daughter should try and do something active everyday for about 30 minutes - this could be anything from playing in the pool from going for a walk.
Wednesday, August 30, 2006
Sunday, August 20, 2006
Courtesy of Paul Devine
As we age, our metabolism slows and it’s harder to shed unwanted pounds. We’re all heard this statement before, but many of us are unsure why our metabolism starts to lag behind once we leave our twenties. The phenomenon is known as sarcopenia. Basically the average person loses 1 % of their muscle mass per year after the age of 30. This may not sound like much, but it adds up over the years. If you don’t do anything to stop sacropenia, you’ll have lost 20 % of your muscle mass by age 50. If a woman has 30 pounds of muscle at 30, she will only have 24 pounds of muscle at age 50. Since a pound of muscle burns an average of 50 more calories a day than fat, her metabolism will have slowed by 300 calories per day in 20 years. If she eats the same amount and doesn’t increase her exercise, she’ll gain 31 pounds in one year. What can be done to slow sarcopenia? Strength training is the only way to reduce muscle loss that comes with aging. 30 minutes of strength training, 3 times a week will counteract the effect of sacropenia and keep your metabolism in high gear your life!
Power Up Bars
2-1/2 cups natural peanut butter
2 cups honey
2-1/4 cups protein powder
3 cups uncooked oatmeal
1/2 cup chopped walnuts
1/2 cup raisins
1/4 cup wheat bran
Preparation: In a double boiler, warm the peanut butter and honey to a smooth consistency. This step can be done in the microwave as well--just heat both ingredients for 70 to 90 seconds. In a mixing bowl, stir together all remaining dry ingredients. Add the peanut butter & honey to the dry ingredients. Press into a 9x9 greased pan. Cut into bars
Sunday, August 13, 2006
Do It As A Team
Take It Outside
Saturday, August 05, 2006
I have no time to go to a gym? Now you don’t have to! Here are some tips and tricks that you can use to workout in your own home for less than $100. Equipment Basics
Here are some basic pieces that you can invest in to start your home gym. You can buy some or all!
3 – 15 lbs weights (depending on your fitness level) = $0.50-$2.00/lb
Fitness Bands or Tubing = $5-$10 /5 ft sections
Stability Ball = $25-$45
Fitness Step = $50-$100
Mat = $10-$40
Some tips to be safe and keep you motivated!
Always remember to warm up 5-10 minutes
2-3 Strength Training sessions/week
4-5 Cardio Training Sessions/week
Start slowly – proper technique is key
Respect your body!
Choose a modality that you enjoy – dance, boxing, step – you won’t do it if you don’t like it!
There is a wonderful assortment of Fitness Books and DVD’s. Here are a few website to get you started.
Friday, July 28, 2006
Why would I need a personal trainer? I have been working out for years, what could a trainer actually teach me? It is a luxury that I can’t afford?
Does any of this sound familiar?
The truth is that everyone can benefit from personal training! Whether you are just starting out or would like to update your program, a personal trainer can give you a whole M.E.S.S of help!
MOTIVATION: It can give you the push you need to stick to a regular fitness program.
EXPERTISE: Get a customized program suited to you individual goals.
SAFETY: Learn proper technique and execution for the best results possible.
SUPPORT: To answer any of your health and fitness related concerns.
Friday, July 21, 2006
I just wanted to share some useful links with you that I think will help keep you on track to reach your fitness goals! They include great information and easy to use FREE tools. Let me know if they work for you
Friday, July 14, 2006
Summer is a great time to engage in fun activities for you and the whole family. With temperatures soaring, take heed with these summer safe exercise tips
Drink Water! – You need to stay hydrated and drink more water as we sweat much more when it is hot outside. Drink 12 ounces of water before your exercise and 16 ounces for every 20 minutes of exercise!
Take It Easy – On hot days, slow up you pace or shorten your workout. A healthy lifestyle comes over time, no need to over do it
Dress For Success – Where a single layer of loose, light weight clothing to allow the skin to breathe. Avoid exercising between 11am-2pm when it is the hottest
Exercise With Your Head– Be sun smart – wear a hat and sunscreen! Make sure you reapply after your workout
Cool It – Don’t forget to incorporate a cool down for at least 5 minutes so your body temperature can return to normal. Include some stretching to further cool down your muscles
Monday, July 10, 2006
Share your story here!
Friday, June 23, 2006
Take this quick quiz and test your fitness knowledge.
See next page for the answers!
How many calories are there in 1 pound?
5000 500 3500 2500
Yoga helps to relieve stress and fatigue.
Which one is a benefit of weight training for women?
Increase metabolism Increased muscle tone
Reduction in body fat All of the above
Which one is the healthiest snack choice?
A bran muffin 8 Almonds 1 rice cake 12 baked Potato Chips
What is the best exercise to burn calories (in 30 minutes)?
Running on a treadmill Take a fitness boxing class
Outdoor cycling Rollerblading
How many calories are there in 1 pound? 3500
If you eliminate just 500 calories a day, you will lose a pound this week without even trying!
Yoga helps to relieve stress and fatigue. True
Yoga also helps improve flexibility and concentration.
Which one is a benefit of weight training for women? All of the above
Forget about the myths – women need to lift weights for strong bones and improved endurance. Make sure that you include weight training in your workout.
Which one is the healthiest snack choice? 8 Almonds
Almonds are loaded with protein and hear healthy fats!
What is the best exercise to burn calories (in 30 minutes)? AllThis was a trick question! All of these workouts can be equally as effective – it depends on the intensity of the workout. Choose the one you like the best as you will be motivated to work harder