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  • Home
  • About Me
    • My Philosophy
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  • Programs
    • A Well Rounded Life!
    • Individual Sessions
    • Ready Set Reboot!
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4/5/2019 0 Comments

Spring Cleaning...your life!


There's something special about the warmth of the sun that has been absent for months. 

​It breathes new life into us, ignites a spirit of "doing" and makes us want to make everything new. Spring Cleaning isn't a new concept by any means, but viewing your entire life as something you can "spring clean" may be a new idea to you. Using this season as one to reevaluate the old and breathe in the new just feels so natural and satisfying. If you’re wondering what you can do to spring clean your life, here are some great suggestions!

Spring Cleaning!

I know this is the one you expect this time of year, but decluttering your living space and giving it a good deep clean can change the entire feel of your home. Renewing your sacred space can rejuvenate you in many ways, bringing a lighter, happy feeling as the sunshine rolls in with Spring. So tuck away all those Winter clothes, give your living space a refresh and start Spring on a clean foot. ⁣
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Clean Up Your Fitness Routine!

Have you been doing the same old fitness routine all Winter? It can get monotonous, not just for you but for your muscles that get used to it, too. It's Spring! Shake things up! See how a new class feels, doing a new workout video you’ve never tried, or jogging down a new trail. Satisfy your craving for the feel of sunshine and get outdoors! Your body will thank you :)⁣
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Disconnect To Reconnect!


When you aren't at work, take time off from as much technology as possible. Use the time to connect with people face-to-face -- meet your friends for lunch, read a book, explore a new area, or do anything that keeps you from continually being glued to a screen. You’ll feel loads happier when you do.
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Even if you start with a set amount of screen-free hours per day, you'll be making a huge difference in your relationships and happiness levels.
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This is a perfect time of year to 'Spring Clean' what is on your plate.

 Spring is a time of renewal - both in nature and for our health.⁣
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Take notice of how you feel on a daily basis, are you feeling energized? Sluggish? Exhausted by 4 pm? ⁣
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Your food choices have a huge impact on how you feel. If sluggish is more normal than energized for you -- start by incorporating more whole foods into your daily routine. Phase out the processed foods one by one, replacing them with healthier options.⁣
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I'm a big fan of eating with the seasons and this one habit alone goes a long way in supporting your body's natural cleansing process. I've come to realize firsthand just how significantly we're affected by what we put into our bodies at different times of the year. Wondering what foods are ideal for Spring?  Click below and learn all about my favourite  Spring foods...
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2/16/2019 0 Comments

It's about more than the food!

It's the beginning of a new year and a time to Reevaluate  Reset  and  Reboot!
 
Otherwise known as goal setting season! …and the perfect time to think your health!
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Have you been inspired to make some new healthy habits?  Maybe you've been inspired by the gorgeous food pics on Instagram or feel everything would be better if you joined a gym or a yoga studio.  You get enthused and shop at Whole Foods and fill your fridge with fresh greens and restock your pantry with quinoa and hemp seeds.  

You committed to these new habits but before you know it, life gets in the way and slowly - one treat at a time - you fall back into old habits.  Fear not, it’s part of the process.  

Old habits occasionally rear their chocolate-doughnut-loving heads, but this doesn’t mean that you have failed. Building healthy habits requires a slow and steady mentality...and sometimes it's a two steps forward and one step back kind of process. 
 Instead of giving up or berating yourself here are 5 proven ways to get on track, re-engage and stay enthused so you can stick to the health goals you have set for yourself. 

#1  "I Don't"  instead of  "I Can't"

Reframing your internal dialogue can make all the difference.  Research tells us that repeating “I don’t” statements vs. “I can’t” statements can retrain your neural pathways to help you make better decisions over time. 

Instead of saying, “I can’t have wine tonight,” tell yourself, “I don’t have wine on school nights”.
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A few “I don’t” statements that I use regularly:
  • I don’t put any type of sweetener in my coffee.
  • I don’t snack before bed. (Ok, I admit to following this 90% of the time, the other 10% I need to confess about the popcorn while watching an evening movie.) 
  • I don’t eat highly processed and packaged foods.
Believe me, I still enjoy myself and love my food! When you crowd out unhealthy items with healthier options, you’ll find that you like the healthier options even more!  That leads me to #2

#2  Deprivation never works!

Rather than setting yourself up for failure with unrealistic rules that leave yourself feeling deprived, add the new healthy habits into your lifestyle and let them crowd out the not so healthy stuff.  For example, instead of thinking, “I can’t have any pizza,” shift to “I always have a big delicious green salad before pizza.” Let a big bowl of fresh, real food crowd out a couple of those slices of the pizza.

#3  Motivation isn’t all it’s cracked up to be!

Setting an intention is where it’s at!  Motivation is short lived and doesn’t lead to consistent action. If you want to achieve your goals, then you need a plan for exactly when and how you’re going to execute on them.
 
“Deciding in advance when and where you will take specific actions to reach your goal can double or triple your chances for success.”
                             Heidi Grant Halvorson, Columbia University professor

#4  Write It Down!

Putting pen to paper solidifies your commitments by engaging a group of cells in your temporal lobe known as the reticular activating system. Your brain intensifies the amount of focus on the information that you are writing down. #gottalovethescience

Get out a piece of paper and write down your health commitments. It’s better to use real pen and paper instead of typing if possible, as the kinesthetic movement of your thoughts adds another layer of learning to your brain. 

Now, tape it to your bathroom mirror, refrigerator, or vision board. Make it your phone or computer screen saver, or keep it next to your bed on a notecard. Seeing your commitments regularly creates micro-visioning sessions to aid your efforts.

Which leads me to #5…

#5 Vision Boards Work

Vision boards aren’t woo-woo, airy-fairy exercises. Visualization is scientifically proven to work. 

Olympic athletes have been using it for decades to improve performance.  Back to the science… it has been proven over and over again that the brain patterns activated while performingan action or task are similarly activated when you imagineor visualize the same action.
A vision board is one of the easiest ways to consistently remind yourself of what you want to create. Take a moment to visualizewhat you want to achieve. Having a clear vision of what you want will get you through unclear moments.
Create a vision board filled with inspiring photos, images and words that will help you visualize the healthy lifestyle that you desire. 

Healthy habits are just like muscles; they will get stronger and stronger the more you work them.  So, repeat after me “consistency trumps perfection every time”. If you fall off the wagon, take a deep breath and hop back on without making yourself feel guilty. 
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Be proud of yourself for the progress you’ve made thus far. You’re human, not a robot. Remember that your goal is progress, not perfection! 
 
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2/11/2019 0 Comments

February 11th, 2019

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4/19/2018 1 Comment

Have fermented foods been a part of your heritage?

When I was young, my Dad, having been raised in Austria, every once in a while would excitedly prepare one of his favorite 'back home' recipes - bratwurst and sauerkraut. He would make a trip down to old Robinson Strasse (remember it?) and took great delight and shopping for the authentic foods.

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4/3/2018 4 Comments

Digestion Is Everything!

Digestion really is everything when it comes to our health.

Hippocrates was a pretty clever guy when he said 'all disease begins in the gut'.
Now, 2000 years later, doctors, scientists and researchers are starting to realize just how right he was!

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2/5/2018 0 Comments

Post Workout Recovery Nutrition

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Sun Run Training is in full swing!  

This annual Vancouver event is in 9 short weeks and there's a lot of training going on throughout the Lower Mainland!


It's a good time to talk about Recovery Nutrition.  With each and every one of your training sessions - whether it be a run, conquering the Grouse Grind or even biking the sea wall - your bodies’ will shine a little brighter with some recovery nutrition.

The sports supplement industry is bombarding us with commercial recovery foods and fluids - I’m going to suggest that what you really need is REAL food!




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1/16/2018 0 Comments

Turmeric...the miracle spice!

Turmeric - Is it Really a Miracle Spice?  I think so!
 
Most of us know Turmeric as the brilliant yellow-orange colour in curries but its benefits are much broader than that!  It's been used for centuries as a medicine for healing sores, cuts and bruises.  Internally it's known for it's ability to relieve problems of the stomach and liver.

Among turmeric’s many active biochemical compounds, curcumin is the most studied for its health benefits. Curcumin in turmeric has antibacterial, anti-inflammatory, anti-tumor, antiviral and antioxidant properties. It detoxifies the liver, cleanses the blood, acts as a cleanser and a toner for the skin, heals cuts and bruises and is a powerful antioxidant.

Turmeric is a rhizome that grows under the ground like ginger. It's most commonly used in India and other areas of southern Asia where it's referred to as 'the golden spice of life'.  
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​How does it aid in weight loss?


​Turmeric has many amazing properties, some of which relate specifically to helping us shed unwanted  pounds...

Turmeric Lowers Bad Cholesterol 
High cholesterol and weight gain or loss work hand-in-hand. Losing weight will help lower your cholesterol, but the opposite is also true. Lowering your cholesterol will have a positive impact on your body as you are in the process of losing weight. 
Turmeric Detoxifies the Liver
This is an extremely vital and beneficial way turmeric helps you lose weight.  The liver is responsible for many things in the body, including aiding in digestion. However, one of the main functions of the liver is metabolizing fat. In other words, the liver breaks down fat and remove toxins from your body. In order to do this effectively, however, the liver needs to be cleansed. Turmeric detoxifies the liver . In other words, cleanses it, allowing the liver to perform its duties at an optimal level. Thanks to turmeric, your toxin-free liver will be able to get rid of fat in your body and help you lose weight!

Turmeric Improves Digestion
Do you have unwanted fat hanging around your midsection? Do you ever experience bloating in your stomach, especially right after you eat? Well, I have some good news. Turmeric can help get rid of all of that! There are properties in turmeric that help improve digestion. When your digestive system is working well, it can speed up your metabolism, which will help you shed excess fat, especially in the stomach area. It will also help relieve any pain caused by excess bloating after you consume a meal. This is just another way turmeric is beneficial for weight loss.

Turmeric Helps Regulate Your Metabolism
There has been a lot of talk about metabolism and the positive effects turmeric has in relation to the speed and function of your metabolism. Metabolism refers to various chemical reactions in your body that are responsible for keeping your cells and organs alive and working well.  Read more about Metabolism here on my blog.
In relation to weight loss, your metabolism is responsible for taking all the food and drink you consume and turning it into usable energy. When your body is performing these functions, it is burning calories; hence, playing a part in your weight loss. These are calories burned “at rest,” meaning not when you are performing a physical activity, such as going on a run. This is called your metabolic rate. It is important to know, however, that you can increase your metabolic rate or the number of calories your body burns at rest, by increasing the amount you exercise. This would be what is commonly referred to as speeding up your metabolism. So though turmeric does help regulate your metabolism, for optimal results, it’s best to start or continue an exercise program as well. 

Incorporating it into your day
Though it is most commonly used in Indian food, the subtle taste that turmeric provides works well in other types of dishes as well.

Breakfast: use the spice in your egg scrambles for added taste and nutrition. Chopping some bell peppers, tomatoes, and spinach for added nutrients will make it a healthy and filling breakfast option.
Lunch: add turmeric to your favorite soup for added flavor and whole body benefits. 
Dinner: toss your favorite veggies in some turmeric; roast them for the perfect dinner side dish. 
Tea:  make a delicious cup of Turmeric & Ginger Tea.  Enjoy all the health benefits of both ginger and turmeric in one comforting cup.  
GET THE RECIPE
To sum it up...

Turmeric is a delicious spice, and it’s active ingredient, curcumin is a great health-booster.
 
Curcumin has anti-inflammatory and antioxidant properties which are great to bust chronic inflammation. It also has other amazing health benefits, like brain- and heart-boosting properties, and even cancer-fighting properties.
 
reference
http://www.turmericforhealth.com/turmeric-benefits/turmeric-and-weight-loss
 
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1/9/2018 0 Comments

Winter Wellness

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Winter can cause a yearning in your soul to warm up by a cozy fire and finally slow down.

I love that nature works like this, innately causing us to change with the seasons, have you ever noticed?  The winter brings the desire for warmer foods, connection with loved ones, and more rest and relaxation.  The critical part of this fascinating natural phenomenon is that we listen and oblige. 
 
Another tendency is to feel our desire to workout slow down this season, which is also common.  There are a few ways I go into the Winter season mindful of this, and I'm going to share with you my top ways to help you keep a Winter wellness routine, as well.  These work for me each year, and I hope you'll gain some ideas you can use, too!
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My favorite Winter Wellness tips...
 
1. Don’t burn the candle at both ends
We just made it through all the Holiday social season, and now it's time to catch up with those we didn't have time to see last month.  However, don’t feel obligated to attend every gathering you get invited to, particularly if you’re feeling burnt out from work and your other obligations. It’s great to meet new people and socialize, but if it causes you to get less sleep or it stresses you out, decline some of the less essential offers.
 
2. Be mindful of social settings
For the events you do attend, remember that cold and flu germs often lurk without symptoms at first. There’s no need to be paranoid about shaking hands or meeting people, but be mindful of your hands before you eat and don’t touch your nose, mouth or eyes after shaking hands with someone. Keeping your immune system strong during this season is so important.  But if you do start to feel a sniffle or two coming on be sure to download my ebook on Natural Immune Boosters.
 
3. Keep working out
Your best battle against the winter blues is to keep to your workout routine.  Finding it hard to stay motivated during the colder months?  Switch things up.  Try a new class at your gym or take on a new challenge that will help keep you motivated.  I gravitate towards less strenuous forms of exercise in the winter...rather than going for a run,  a lovely walk in the cold winter air.  Maybe a yoga class rather than a spin class.  After all, tis the season of hibernation!
 
4. Hydrate more
Getting enough fluids is essential on any day, but in winter the weather is drier and so is the heat indoors. Not only that, but your skin can become parched too. Up the hydration levels!
 
So, what's the norm for you?  Do you try to stay on track during the winter months, or do you put things off until it starts to warm up outside?  
 
Be kind to yourself during the winter months and the rest of the year too! 

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3/25/2017 0 Comments

Could When and What You Eat Be The Problem?



Oh my gosh – nutrition and diet info is everywhere!
 
And each expert and association tries to lead you in their direction because they know best and their advice is going to help you.  Right?
 
Well, maybe…
 
Everyone has heard (and maybe lived through) the intense focus on how much you eat - calories! While this does affect your weight and energy level, it's certainly not the “holy grail” of health. 
 
Let's focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.
 
What you eat and drink
 
The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important.  Don't get me wrong limiting calories, carbs or fat can certainly help you lose weight but that's simply not the only factor for long-term weight loss and maximum energy for everyone. 
 
When the intense focus on how much we ate didn't work in the long-run it wasn’t really a surprise. We kinda knew that already, didn't we?
 
You can certainly still continue to count your calories, carbs, and fat but don't forget to also pay attention to what you eat. 
 
Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods).  This simple concept is paramount for weight loss, energy, and overall health and wellness.
 
Every day this is what you should aim for:
  • A colourful array of fruits and veggies at almost every meal and snack.  You need the fiber, antioxidants, vitamins, and minerals.
  • Enough protein.  Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism).
  • Healthy fats and oils (never “hydrogenated” ones).  There is a reason some fatty acids are called “essential” - you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads.  Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible.  You don't need to overdo it here.  Just make sure you're getting some high-quality fats.
 
How you eat and drink
 
Also pay attention to how you eat and drink.
 
Studies are definitely showing that this has more of an impact than we previously thought.
 
Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?
 
When it comes to how you eat let's first look at “mindful eating”.
 
Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite.  Notice and appreciate the smell, taste and texture.  Breathe.
 
This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.
 
This can also help with weight loss because eating slower often means eating less.  Did you know that it takes about 20 minutes for your brain to know that your stomach is full?
 
Thought so!
 
We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.
 
And don't forget about drinking your food. 
 
Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness. 
 
Don't get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack...so drink mindfully.
 
If your smoothies don't fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds.
 
Summary:
 
Consider not only how much you eat but also what and how you eat it.
Looking for a great new smoothie recipe?  Hop on over here for a tasty idea!
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3/21/2017 0 Comments

Is Your Metabolism Slow?


You may feel tired, cold or that you've gained weight.  Maybe your digestion seems a little “sluggish”.
 
You may be convinced that your metabolism is slow.
 
 
Is it possible my metabolism could be slow?
 
Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy.  And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).
 
But don't worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”!  In fact it's so complicated I'm only going to list a few of the common things that can slow it down.
 
Examples of common reasons why metabolic rates can slow down:
  • low thyroid hormone
  • your history of dieting
  • your size and body composition
  • your activity level
  • lack of sleep
 
We'll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”.
 

Low thyroid hormones
 
Your thyroid is the master controller of your metabolism.  When it produces fewer hormones your metabolism slows down.  The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active.   Ideally it should work to keep your metabolism just right.  But there are several things that can affect it and throw it off course.  Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.
 

Tip: Talk with your doctor about having your thyroid hormones tested.
 
Your history of dieting
 
When people lose weight their metabolic rate often slows down.  This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food. 
 
While dieting can lead to a reduction in amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have.  As you know more muscle means faster resting metabolic rate.
 
Tip: Make sure you're eating enough food to fuel your body without overdoing it.
 
Your size and body composition
 
In general, larger people have faster metabolic rates.  This is because it takes more energy to fuel a larger body than a smaller one. 
 
However, you already know that gaining weight is rarely the best strategy for increasing your metabolism.
 
Muscles that actively move and do work need energy.  Even muscles at rest burn more calories than fat.  This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have. 
 
Tip: Do some weight training to help increase your muscle mass.
 
Which leads us to...
 
Your activity level
 
Aerobic exercise temporarily increases your metabolic rate.  Your muscles are burning fuel to move and do “work” and you can tell because you're also getting hotter.
 
Even little things can add up.  Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.
 
Tip:  Incorporate movement into your day.  Also, exercise regularly.
 
Lack of sleep
 
There is plenty of research that shows the influence that sleep has on your metabolic rate.  The general consensus is to get 7-9 hours of sleep every night.
 
Tip: Try to create a routine that allows at least 7 hours of sleep every night. 

Wondering which foods are thyroid-loving, mineral-containing and delicious?
Click here for a recipe that is all of this and one that you can make for breakfast or dessert!

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2/5/2017 0 Comments

Metabolism...how to boost yours

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​What is Metabolism?
 
This word “metabolism” is thrown around a lot these days.

You know that if yours is too slow you might gain weight.  But what exactly does this all mean?
 
Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It's how you take in nutrients and oxygen and use them to fuel everything you do.
 
Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible.
 
Metabolism includes how the cells in your body:
  • Allow activities you can control (e.g. physical activity etc.).
  • Allow activities you can't control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).
  • Allow storage of excess energy for later.
 
So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.
 
Which brings us to the “metabolic rate”. 
 
Metabolic rate
 
This is how fast your metabolism works and is measured in calories (yup, those calories!).
 
The calories you eat can go to one of three places:
  • Work (i.e. exercise and other activity).
  • Heat (i.e. from all those biochemical reactions).
  • Storage (i.e. extra leftover “unburned” calories stored as fat).
 
As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.
 
There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you're not being physically active.
 
The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.
 
What affects your metabolic rate?
 
In a nutshell: a lot!
 
The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you'll burn.
 
But that's not the only thing that affects your metabolic rate.
 
How big you are counts too! 
 
Larger people have higher metabolic rates; but your body composition is crucial! 
 
As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you're not working out.
 
This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you. 
 
The thing is, when people lose weight their metabolic rate often slows down which you don't want to happen.  So you definitely want to offset that with more muscle mass.
 
Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they're doing “work”.
 
The type of food you eat also affects your metabolic rate!
 
Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).
 
You can use it to your advantage when you understand how your body metabolizes foods differently. 
 
Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.
 
Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.
 
And don't forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.
 
This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

Looking for a tasty, lean protein recipe designed to help boost your metabolism?  I have just the one for you!  Click here to get your copy! 
​
​References:

http://www.precisionnutrition.com/all-about-energy-balance
 
https://authoritynutrition.com/10-ways-to-boost-metabolism/
 
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1/15/2017 0 Comments

What is Clean Eating all about?

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What is Clean Eating?


You’ve probably heard the phrase “clean eating”...it seems to be popping up everywhere!  You could say it's the new diet craze...

Eating clean isn’t a new trend or a diet craze...it's how our grandparents ate.  It's how we ate before the food manufacturers had us believing that refined and processed foods were what we really needed!  
Eating clean is about eating the best and healthiest options in all the food groups.  Say goodbye to all the added sugar, sodium and unhealthy fats!  Rather than tracking calories, carbs or protein, clean eating is all about choosing minimally processed, real foods that provide maximum nutritional benefits.
  


Clean Eating is not a trendy new diet...

Clean Eating becomes a lifestyle!  It encompasses so much more than just the food we eat.  Lifestyle habits and and environmental considerations, such as selecting foods that have been raised with integrity and protecting the health of animals and the environment play a big role.  We cover 10 principles of Clean Eating in the workshop to help you along the way!
Wondering what the benefits might be?
  • Energy!  Life is so much better when you have energy!  Whole vegetables, fruits and lean proteins balance your energy levels, which leaves you feeling great all day. When you eat clean, you are better able to absorb nutrients and your energy levels skyrocket
  • Glowing skin, shiny hair and clear bright eyes! Nutrient dense foods promote cell growth, which in turn gives you a healthy, vibrant glow.
  • Ideal weight!  Struggling with the numbers on the scale?  Eating clean is the best way to reach and maintain a healthy weight. 
  • Strong immune system. Nutrient dense foods are the building blocks for a strong immune system.  
  • Brain fog clears! Eating clean, whole foods high in healthy fats like Omega 3 fatty acids keeps your brain functioning at peak ability.
  • Been dreaming of sleeping through the night? The vitamins and minerals found in natural foods allow your body to regulate hormonal functions during the day, allowing you to sleep deeper at night. Clean eating foods calm your nervous system and trigger sleep hormones that help you rest better at night.

Ready to feel the benefits of Clean Eating?

I have just the program for you!

Whether your goal is weight loss, more energy or you are simply sick and tired of being sick and tired...this 3 session workshop will show you how to take your health to the next level!
Learn how to easily incorporate Clean Eating 
  principles into your lifestyle with simple and sustainable habits that will make all the difference in how you look and feel - your body will love you for it!

Join me for the fun, interactive workshop!  
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Learn More about the Clean Eating Workshop!
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5/7/2016 1 Comment

Loving Your Liver!

I love this time of year!  

Spring is a time of renewal both in nature and for our 
health.

In both Chinese and Western medicine the Spring is connected to the liver and the gallbladder. These two organs are your 'work horses' for blood cleansing and with over 500 metabolic processes, the liver is your master detoxer!
Your liver wakes up in the Spring!
Making this a natural time to think about hitting the dietary reset button.  There is no right way to spring clean your diet, you just need to pick a starting point. Choose foods that support your body’s natural detoxification process and that fuel your life force...your prana...your chi.


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​I'm a big fan of eating with the seasons and this one habit alone goes a long way in supporting your body's natural cleansing process. I've come to realize firsthand just how significantly we're affected by what we put into our bodies at different times of the year. So to smoothly adjust to the new season, here some suggestions for ideal Spring foods to start adding to your diet. 

Asparagus is one of the celebrated veggies of spring. Not only is it one of the first vegetables to make itself known in the garden, but asparagus is one of the Spring foods that gives our body the boost it needs to recover from the chill of winter. Asparagus helps cleanse the kidneys and reduces water retention. It is also a rich source of folate as well as high in glutathione, a vital antioxidant for detox.

​Spring brings with it wonderful dark leafy greens like kale, swiss chard and spinach. All are wonderful choices for the liver. Other Spring crops that are especially productive in assisting the detoxification process include:
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Artichoke is a wonderful choice for the liver and the gallbladder because it increases bile flow.

Dandelion stimulates the digestive juices. This pesky lawn weed helps to digest fats and supports the body’s natural detoxification processes. You can juice with dandelion leaves, cook with dandelion leaves and drink dandelion tea. Spring is the ideal time to benefit from dandelion greens, as they become bitter in the summer.

Garlic is antibacterial, anti-viral, anti-fungal and anti-cancer. Garlic is one of the best antioxidants and is a huge help in the detoxification process.

Nettles are rich in antioxidants, minerals, vitamins and a natural source of iron. Nettle is also fabulous for strengthening the liver, adrenals and kidneys. Wonderful in tea form, can be taken up to 3 times a day for extra nourishment during detox.

Peas are rich in vegan protein and packed with essential nutrients. An ideal food to substitute for heavier protein sources during a detox or a liver cleansing diet.


Here's to enjoying your Spring!
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2/13/2016 0 Comments

The Beauty of Nutrition

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There is nothing like a fantastic day at the Spa, a wonderful face cream or even a great thickening mousse for your hair ... but the core foundation of beauty is pretty basic - "you are what you eat!"

Super foods for our cosmetic bags are what will produce a long lasting healthy glow, supple skin, fewer wrinkles and less puffy eyes. Mineral rich, nutrient dense beauty foods are nature's best cosmetics and they work from the inside out.

Our skin is bombarded both inside and out on a daily basis with stress, hormones, junk food, lack of H2O and weather to name a few. A healthy diet will help us withstand this barrage of attacks, with nutrients that help repair, maintain and enhance the skin.

Free radicals initiate the deterioration of the skin's structural support and decrease the elasticity, resiliency and suppleness. Just what are these free radicals? To get into the 'science' of it for a moment, they are oxygen molecules that have lost an electron and are thus unstable and reactive. These reactive oxygen molecules bounce around cells and tissues setting off a chain reaction, robbing electrons from healthy molecules, causing damage and creating more free radicals in the process. Collagen, a protein molecule that gives skin a youthful, supple look, is especially susceptible to free-radical damage. For the most part, exhaust fumes, overexposure to sunlight, radiation (x-rays) and cigarette smoking are the main culprits of free-radical damage.

Luckily for us, antioxidants in the form of phytochemicals help us survive this onslaught of damage that comes our way. These phytochemicals prevent and reverse damage by simply giving free radicals the electrons they need to become stable. So, how does all of this affect your skin? Studies are showing that wrinkles and other age related skin factors are directly related to free-radical damage that is not countered by antioxidants. Phytochemicals are found all around us - in our vegetables and leafy greens. They are chemicals that are not required to sustain life - nonessential nutrients but are proven to protect humans against diseases and damage. There are more than a thousand known phytochemicals each working differently to protect us ... a very important reason to be eating a diet rich in plant based foods.

A group of phytochemicals called carotenoids have a tremendous effect on your skin - they are the foods that give our skin a much desired healthy glow! Quite often also high in vitamin A which enhance the functioning of your immune system as well - an added bonus! Carrots, sweet potatoes, spinach, kale, papaya, bell peppers and tomatoes are all good sources of these healthy phytochemicals. Mother Nature provides us with an abundance of antioxidant foods  and they are easily they are incorporated into our diets.

Arugula is one of my favorite super foods for healthy skin and hair. Arugula has a strong, spicy flavor and is highly alkaline - to help neutralize our ph balance - as well as having a high content of sulfur and beta-carotene (vitamin A). It is known to protect cells from radiation, helps to inhibit acne, fight topical infections, colon and breast cancers. It is a skin cleanser and liver purifier.

Many more recipes and ideas for incorporating anti-oxidant rich foods into your diet as well as how to add skin superfoods into your nutritional cosmetic bag are all a part of the upcoming workshop - Beauty of Nutrition!  

For information on The Beauty of Nutrition workshop, please click here.

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2/11/2016 0 Comments

February Isn't Just For Chocolate Hearts

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Does February make you think of chocolate and hearts ?  
   
Me too!  I love Valentine's Day and all that comes with it - especially the chocolate.  As a holistic nutritionist and health coach, when I think of February, I think about hearts, too.   I think of the connection between nutrition and heart health.  Taking care of your body’s most important muscle. What we eat can significantly reduce our risk of heart disease, high cholesterol and stroke, even if you have a family history of heart disease!
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There are many foods that support heart health, but one of the nutrients that is most important to maintaining healthy cardiovascular function is Omega-3 fatty acids. An excellent source of Omega-3s is fish – fish is low in saturated fat and is high in Omega-3s.  Aim for two servings of cold-water, fatty fish each week, such as salmon, halibut, and lake-trout. Smaller cold water fish, such as sardines and herring, are also good choices – high in Omega-3s and lower in mercury than larger cold water fish. Mackerel and tuna often have high levels of mercury, although light canned tuna is usually lower in mercury, as is salmon – one of the safest cold-water fish. Make sure you bake or grill your fish -- fried fish adds unhealthy fats and cancels out the health benefits!

If you don’t like fish, you can also get Omega-3s from flaxseed, chia seeds and nuts such as almonds and walnuts. Nuts are a great choice because they are high in monounsaturated fat, which lowers LDL cholesterol (the “bad” cholesterol). Studies show that people who eat an ounce of nuts a day have a lower risk of heart disease.

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​But let’s get back to fish, because where it comes from is important. While “farm-raised” fish may sound healthy, typically these fish are factory-farmed, raised to produce large quantities of big fish. Farm-factory fish are often fed hormones, antibiotics and/or pesticides and not what we want to put in our bodies! Instead, whenever possible, select certified wild fish - sockeye salmon is always wild and atlantic salmon is always farmed. Not only do they contain fewer harmful chemicals, wild fish also contain more protein and Omega-3s than farm-raised fish.

 See my heart-healthy salmon recipe in the Recipe section!

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10/5/2015 0 Comments

Get Grounded and Relaxed with Root Vegetables - The Bounty of the Season!

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It’s no wonder we think of golden yellow and warm orange when we think of Autumn – and not just because of the changing of the leaves. These are also the colors of some of the season’s healthiest vegetables – providing a great alternative to traditional (sauce-and-cheese) comfort foods! In fact, Fall is an ideal time to add root vegetables to your table.

Why are root vegetables so good for you especially this time of year?

As the weather turns cooler, our bodies need more warming foods. Root vegetables, which grow abundantly this time of year, have a warming effect on our bodies and help prepare us for winter. In addition, eating seasonally (and locally whenever possible!) helps us stay in harmony with nature. And because root vegetables grow underground, they absorb many of the earth’s nutrients, making them rich in minerals such as iron, as well as packed with antioxidants such as vitamin C, A and B. You’ll love them for the way they are energetically-grounding and help you feel more balanced.

Because these fall veggies have slow-released carbohydrates and contain natural fiber, they also help us feel full and satisfied longer. That, in turn, regulates our blood sugar, provides sustainable energy and cuts down on our sweet cravings – which could otherwise send us reaching for those holiday treats. This powerful combination makes root vegetables a natural pick if you’re looking to feel more grounded, energized, focused and more in control throughout the upcoming “treating” months.

Some of my favorite Fall choices are: 
  • Yams 
  • Sweet potatoes 
  • Carrots 
  • Beets 
  • Parsnip 
  • Turnips 
  • Rutabaga 
  • Yucca 
  • Daikon 
  • Jicama 
  • Jerusalem artichokes / Sunchokes 
  • Celeriac / Celery Root” 
  • Radishes

And don’t forget the roots that add flavor, improve digestive health and boost longevity: onion and garlic!

How do you choose and store root vegetables? In the fall, root veggies tend to be sweeter and more tender. Choose vegetables that feel firm and heavy for their size, with smooth skin. Store them in a cool, dark and slightly humid room (if you can, such as a special container in your pantry). If you must store them in the fridge, place them in a paper bag and store in the crisper drawer.

Also for Autumn I love to bring home other yellow-orange vegetables this time of year: pumpkin, butternut squash and yellow and orange peppers, to name a few. Although they are not root vegetables, their color gives them many of the same phytochemical benefits of beta-carotene and bioflavonoids. They are known for:
  • Boosting your immune system 
  • Improving your vision health 
  • Reducing the risk of cancer and heart attacks

So add these nutrient-rich, energizing, immune-boosting, cancer-fighting, root and colorful vegetables to YOUR Fall table!

Click here for one of my favorite Fall soup recipes...


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2/5/2015 0 Comments

Eating the Rainbow

  • While you may be aware that health experts recommend eating five servings of fruits and vegetables a day, did you know that eating a colorful variety is proving to be equally as important? That's because it is the mixture of antioxidants PLUS naturally-occurring phytochemicals in fruits and vegetables that offer long term health protection against disease!

    "Eating the rainbow" also helps prevent food boredom (which can trigger binge eating); reduces sweet cravings and minimizes body fat storage. Read the Colourfood Chart below to see how many foods you can enjoy!

    Colorful Fruits and Vegetables, Phytochemicals and Their Benefits:
    Sources: The American Cancer Society, The National Cancer Institute and the U.S. Department of Agriculture

    Color: Yellow/Orange 
  • Phytochemicals: Beta-carotene, bioflavonoids
  • Benefits: Boosts immune system; improves vision health; reduces risk of cancer and heart attacks; improves skin, bones, teeth; helps with ovulation regularity
  • Found in: Carrots, sweet potatoes, yams, pumpkin, butternut squash, cantaloupe, mangos, apricots, peaches, oranges, lemons, tangerines, papaya, nectarines, pineapple, yellow peppers Beta-carotene, bioflavonoids

  • Color: Red

    Phytochemicals: Lycopene, capsanthin, anthocyanins 
    Benefits: Reduces risk of heart attack and diabetes; improves circulation and memory function; helps prevent breast, skin and prostate cancer; helps control high blood pressure
    Found in: Tomatoes, watermelon, pink grapefruit, raspberries, cherries, strawberries, cranberries, beets, red apples (with skin), red grapes, red cabbage, red onion, radishes, red peppers, pomegranates

    Color: White
    Phytochemicals: Allicin, flavonols
    Benefits: Boosts immune system; helps lower cholesterol and blood pressure; reduces the risk of heart attack; helps prevent cancer cells from spreading 
    Found in: garlic, onions, leeks, scallions, ginger, jicama, chives, mushrooms, apples, pears


    Color: Green 
    Phytochemicals: Chlorophyll, lutein, zeaxanthin, folate
    Benefits: Helps reduce vision impairment and macular degeneration; supports strong bones and teeth; reduces the risk of cancer/tumor growth; improves joints and reduces inflammation; aids in digestive regularity Found in: Leafy greens, lettuces, and green vegetables such as kale, spinach, turnip greens, collard greens, broccoli, peas, Brussel sprouts, bok choy, arugula, Swiss chard, watercress, kiwi, honeydew


    Color: Blue/Purple
    Phytochemicals: Anthocyanin, quercetin, phenolics
    Benefits: Reduces the risk of cancer and heart attacks; improves longevity and protects against memory loss/cognitive dysfunction; improves joint movement and reduces inflammation; supports urinary tract health; helps reduce high blood pressure, prevents complications from diabetes
    Found in: Blueberries, blackberries, grapes, prunes, plums, raisins, figs, purple kale, purple cabbage, eggplant



    Need a few ideas to get started on your colorful new life? Check out the color-loving recipes here on my website!













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    5/29/2014 0 Comments

    Boost your Consumer IQ

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    How to Read Nutrition Labels


    Grocery shopping can be confusing!

    Grocery shopping can be confusing! It seems like every day there are new shout-outs on packaged foods: Heart Healthy! High in Protein! Trans-fat Free! What does it all really mean? In order to know what value a packaged food provides, understanding nutrition labels really helps.  Nutrition facts are based on the Dietary Guidelines and on “Percent Daily Value” (PDV). You’ll see that the values are listed as a percentage, and this percentage is based on a 2,000-calorie-a-day intake. However, you may not eat 2,000 calories a day, so the percentage of the nutrients you consume would be higher or lower.

    My regular readers and clients know that I'm all about eating foods that don't come with a food label at all!   However, for those times when we must buy packaged food, it is important to first read the ingredients list (see my article on reading Ingredients Lists on my Blog ). When you do buy a packaged product, I recommend foods with five ingredients or less - all of which you should be able to pronounce!. Foods with five ingredients or less are typically minimally-processed and contain lower amounts of sodium, sugar, “bad” fats, or chemicals than the 'multi ingredient' distant cousins do.

    That said, here are my top tips for How to Read a Nutrition Label:

    Serving Size. The amount of nutrients in the food is provided PER SERVING SIZE. So if your bottle of juice says it contains two servings sizes, drinking the whole bottle means you will have consumed twice the amount of everything listed on the label. And trust me, some foods that you would think should only be a single serving are often listed as two servings!

    Calories are defined as the amount of “energy” a food provides. In my health coaching practice, I don’t focus on calories, but rather, I encourage clients to eat nutrient-dense foods and avoid nutrient-deficient foods. This is because not all calories are created equal; counting them can lead you to make unhealthy choices and develop an unhealthy relationship between you and your food. Food provides information to your cells. Some food promotes health, gives you energy and makes you feel satisfied, while other foods promote disease, sap your energy, increase your blood sugar, and can actually make you feel hungry. According to Dr. Mark Hyman, Chairman of the Functional Medicine Institute “there’s no such thing as ‘junk food;’ there’s “food” and there’s “junk” and it doesn’t matter how many calories “junk” has.” The bottom line is: pay more attention to the ingredients than the calories listed on the package.

    Fat and Cholesterol The FDA requires that fat on the nutrition label be categorized as saturated fat, trans-fat, polyunsaturated, and monounsaturated fat. According to the CDC, "Diets high in saturated fat have been linked to coronary heart disease." I recommend that you avoid saturated fats and that you eat no trans-fats! (The clue that a food contains trans-fat is the listing of "partially hydrogenated oil" on the ingredients list). While the FDA removed trans-fats from the Safe Food List in 2006, companies are still able to call their products “trans-fat free” even if their total is 0.5 g or less per serving!

    Sodium is one of my least favorite ingredients after artificial sweeteners, sugar and trans-fats! Too much salt increases the risk of heart disease and high blood pressure. The American Heart Association encourages limiting sodium intake to 1500 mg a day – that is less than one teaspoon! Pay attention to sodium totals for the foods you buy and aim for reduced-sodium or no-sodium products whenever possible.  I encourage my clients to switch to himalayan pink sea salt which is known to contain over 80 minerals and our body needs all of them.

    Total carbohydrates are listed as fiber and sugar. Like calories, not all carbohydrates are created equal. According to Dr. Mark Hyman, it is the type of carbohydrates that is most important. “If the carbohydrates are from whole-plant foods that contain plenty of fiber or have a low Glycemic Load, that is very different (better) than that of fiber-less foods. The same number of carbohydrates from a can of beans or from a can of Coke affects the body in very different ways.” When choosing products, go for healthy fiber that is whole-plant based.

    Sugar is listed in grams; I recommend that my clients do not eat foods that contain added sugar or artificial sweeteners. Sugar is an addictive substance that can be very harmful; it creates inflammation in the body, runs down the immune system, causes insulin resistance, and can lead to weight gain and disease. Look for products with low or no grams of sugar listed on the nutrition label.

    Protein is listed per serving. The Daily Value for protein is 50 grams, but again, your recommended amount depends on many factors. I encourage clients to get their protein from high-quality sources such as beans, nuts, fish, chicken, quinoa, etc.

    Vitamins A and C amounts are required to be listed by the FDA. However, you will find that many nutrition labels include other nutrients and their amounts per serving. Again, this is based on a 2,000-calorie-per-day diet, so the percentage of vitamins you consume may vary. It is always best to get these vitamins from foods that don’t actually come in a package! Vegetables and fruit are your best sources of vitamins.

    Sources: FDA Backgrounder: The New Food Label; Dr. Mark Hyman



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    3/21/2014 0 Comments

    Holistic Health Coaching for this time of year

    Why Holistic Health Coaching Works


    Around this time of year we get teased with a few warmer days of Spring.  It reminds us it's time to start putting away the bulky sweaters of winter and pulling out our lighter and leaner clothes for Spring and Summer ... and then comes the dreaded thought of shedding a few pounds!  Dieting...arrrgh!  As much as we may not want to, it is a good time to contemplate what type of diet would work for you.  


    Most diets don't take into account your "whole" life - why you crave sugar or salty foods, for example, or what other stressors may be sabotaging your efforts.  Most diets don't include "whole" foods either; instead they suggest or offer packaged and processed meals, bars and shakes filled with sugars, salt and chemicals. Most importantly, diets are difficult to sustain.


    Are you really going to eat packaged food or count calories or points         for the rest of your life?

    Holistic Health Coaching is not a diet, it's a way of eating and well-being that encompasses your whole life. The key to its success is something "diets" just can't offer: one-on-one support and guidance. Working with a holistic health coach, you will:

    • Understand what triggers your "emotional eating"
    • Learn things about yourself that you might not realize are contributing to weight gain or low-energy.
    •  Develop a personal plan for achieving your goals and overcoming real obstacles
    • Learn how to cook quick, easy, healthy recipes AND how to order a healthy meal in a restaurant
    • Look at other areas of your life so you sleep better, feel better, look better
    • Learn how to read food and nutrition labels and avoid "health-zappers"
    • Get support from a coach who understands you, cares about you, and can provide you customized guidance to help you address your unique challenges and keep you on track

    With Holistic Health Coaching, there are no points to count, no "re-entry" into the real world, and no packaged, processed foods. Soon you'll be in control of your food instead of your food being in control of you.


    Join me on this path to health and vitality!  Your body will thank you for it!


    Happy Spring!


    Jennifer
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    3/21/2014 0 Comments

    Never be confused (or fooled) by a food label again!

    PictureFind labels confusing?
    How Do I Read Ingredient Lists for Choosing Healthy Foods? 


     This is a frequently asked question by many of my clients.  Once you know what to look for, you’ll never be confused (or fooled) by a food package again!



    Have you ever looked at the front of a package and read the words “All-Natural” or “Heart-Healthy,” only to look at the ingredients list and find it is packed with salt, sugar, and chemicals you can’t even pronounce? The front of a food package has one purpose: to make you buy the product.  It is not always fact-based and does not indicate the healthiness of the food inside. In order to know what you are truly buying, you need to understand how to read and properly interpret the ingredient list and nutrition information label on food packages. You may be shocked when you begin to discover what's really in the food you buy!  Yet learning this very simple task will help make you an informed consumer.

    The key to remember is that ingredients are listed from highest to lowest proportions. That is, the first two or three ingredients are the majority of what the food contains. The last few ingredients make up very little of the product.

    Here are my tips to ensure that you are buying foods that are truly healthy – high-quality, nutritious and unprocessed ...

    Quick Overview: Rules for Reading Ingredient Lists 
    1. If you can’t pronounce it, don’t buy it/don’t eat it. 
    2. Ingredients are listed in order of quantity, with the largest quantity of ingredients listed first. 
    3. Choose foods with less than five ingredients; this means they are minimally processed. 
    4. Avoid chemicals, preservatives, artificial flavors, and colors. 
    5. Avoid sugar, high fructose corn syrup (HFCS) and trans fats

    The Details: Choosing Healthy Foods by their Ingredient List

      Whole Grains 
    Particularly for cereals, crackers, pasta, and breads, the word "whole" should appear as the first or second ingredient, whether it is whole wheat, whole oats, whole rye, or another grain. One way to double-check is to look at the fiber content on the nutrition facts panel; whole-grain foods should deliver at least 3 grams of fiber per serving.

      Hidden Sugars 
    Avoid foods with sugar listed in the first three ingredients, and be aware that “sugar” has many names, many of which add calories without boosting nutritional value, and others that can cause stomach distress and other symptoms. Ingredients that end in the word "ose" are all forms of sugar, such as fructose, sucrose and dextrose. Other sugar sources are honey and corn sweeteners, including high fructose corn syrup (HFCS). A recent study at the University of California/Davis found that these sweeteners had a similar metabolic effect as other forms of sugar. To know exactly how many grams of total sugar a product contains, check out the Nutrient Facts label. Four to five grams of sugar is the equivalent of one teaspoon.

      Partially Hydrogenated Oils 
    Partially hydrogenated oils are the primary source of trans fats, which have been shown to be even more harmful to arteries than saturated fat. Foods can call themselves "trans-fat free" even if they contain up to half a gram of trans fats per serving. Look on the ingredients list. If a food contains partially hydrogenated oils, it contains trans fats.

      Artificial Sweeteners, as in Sucralose, Saccharin, Aspartame, Acesulfame 
    I tell all my clients (and everyone I know) to AVOID artificial sweeteners -- they can actually increase your craving for sweets, are loaded with chemicals, and are often the source of bloating, diarrhea, and other symptoms. I could (and will soon) write a whole article just on the dangers of artificial sweeteners.

      Sodium Nitrite 
    Used as a preservative in meats, some research indicates that sodium nitrate may pose a cancer risk; another recent study suggested that nitrites and nitrates could interact with medications to damage DNA and increase the risk of cancer. The Center for Science in the Public Interest recommends limiting the amount you consume by choosing nitrite-free products whenever possible.

      Artificial Colorings in Food 
    Research suggests that artificial food colorings may pose health dangers.  Artificial colorings are found in cereals, candy, soda, snack food –on and on, particularly those designed for children. They are listed on the ingredients label by their color name, such as Yellow 5, Yellow 6, Red 40, Red 3, Blue 1, Blue 2, Green 3, and Orange B.

      Monosodium Glutamate (MSG) 
    Monosodium Glutamate (MSG) is a salty flavor and companies/restaurants add it to food to enhance flavor (at the expense of your health!) Some people experience “MSG symptom complex,” with reactions such as headache, flushing, sweating, fluttering heartbeat, and shortness of breath.


    Stay tuned for next month’s newsletter when I show you How to read NUTRITION Labels and what to look for in terms of protein, sugars, fats, and fiber!  


    Wishing you a Happy Healthy Spring!


    Jennifer


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    1/16/2014 0 Comments

    Are 2014''s Resolutions Already Forgotten?...Don't Despair!

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    In December you started making resolutions and promises to yourself. Maybe you’re going to start a new diet, get a gym membership, organize your closet or try to spend your money more wisely.  Then the holiday indulgence took its toll. You’re feeling the not so nice side effects of the sugar, rich foods, wine and cocktails, late nights and little exercise. Your clothes are tight. Your digestion is off and your head is foggy.

    Then New Years comes along and you were feeling very ambitious … but a week or two in, you lose your momentum and willpower and sink back to your old habits. You wind up feeling like you’ve failed before you really even started.  Not to worry, you're definitely not alone … at least 90% of all goals, intentions or resolutions end up being derailed or sidetracked!  Don’t despair …

           This is a fresh year and a great time to kick-start your diet!


    It’s an amazing opportunity to make changes and there are a few tips you can use to help you achieve your goals, whether you’re looking to detox from holiday excess or just continue on your path of improving your health.

    1. Do it “write.” the simple act of writing down your intentions helps your mind and body connect and increases your chances of success.

    2. Plan ahead. be specific about the actions you’ll need to take – don’t leave it to chance!  If your goal is to “eat healthy meals” cook a week’s worth of soup, quinoa, vegetables, beans, etc. and pack your lunch each morning.

    3. Get to the source of what’s sabotaging your efforts. Keep a journal and get in touch with what's eating you. See if you can make slight changes to the way you respond to situations. When you are able to recognize and tackle the root cause of why you eat or why you don’t exercise, it will be easier to reach your goals without turning to food for “comfort.”

    4. Visualize what your life will look like when you achieve your resolutions. Start by asking yourself: What do I want and why do I want it? If you resolve to lose 20 pounds, how will this benefit you? (i.e. more energy, more confidence, longer life.) Picture how you will look – what are you wearing? A little black dress? Skinny jeans? How do you feel? Visualizing yourself as having achieved your goals will help you stay on track toward what’s truly important to you.

    5. Share your resolutions with friends and family. When you tell others, your commitments become more real and you become accountable. Consider finding a “workout buddy” or invite friends over to cook and eat new healthy recipes.

    Feeling that you might need some support and inspiration to put you on the road to health and vitality?  Your body, mind and spirit are in need of some recharging?  Come join me for a program designed to get you back to a balanced, healthy state and reclaim the vitality you know is within you!


    Here's to your success and a Happy, Healthy New Year!
    0 Comments

    12/10/2013 0 Comments

     The Art of Smoothies

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    Smoothies. They seem to be what might be called the latest nutritional fad.  They are quick, nutritious and alkalizing!  But why do some taste so much better than others?  None of us like the 'lawn mower pulp' versions and we all know that the sweet fruity ones aren't always the way to go.  So, how do you know how to create the perfect combination?  Vancouver’s alive Magazine has come up with the following 5 steps to build a better smoothie:


    What fruits and vegetables should you use?
    “Fruits and veggies both have their place in a well-rounded smoothie. For fruit, opt for what’s in season or, during the winter months, use frozen and canned fruit (avoid BPA-lined tins). Berries, stone fruit such as peaches and nectarines, tropical fruit such as mango and pineapple and even local apples and pears are excellent in smoothies. For vegetables, go with local greens such as silverbeet, spinach and kale.”

    What liquids will you add?
    “Standard smoothie liquids include milk, juice and water. Experiment with different types of milk such as nut or coconut. Try different types of juices too, such as antioxidant-rich pomegranate and blueberry. Rather than plain water, try using coconut water, which adds flavour and electrolytes such as potassium. Experiment with different varieties of teas and coffees.”

    How thick do you want it?
    “Control the consistency of your smoothie. Enjoy a thicker, milkshake-like smoothie? Add more thickener such as ice, frozen or fresh bananas, yoghurt or kefir, nut butters, hemp seed hearts, coconut meat or oats. To thin your smoothie, simply add more liquid.”

    What flavours do you like?
    “If you’re making a smoothie that’s light on fruit and other sweet ingredients, you may want to add a natural sweetener. Good choices include honey, maple syrup, agave nectar, dates. Additional flavour boosters include spices such as cinnamon, cardamom and nutmeg; extracts such as vanilla, peppermint and almond; and fresh herbs such as mint, parsley and coriander.”

    Want to add a nutrient booster?
    “Up the nutritional ante of your smoothie with boosters such as chia seeds, maca powder, matcha powder, goji berries, cocoa nibs, bee pollen, greens powder, camu camu and protein powder.”

    Go forth!  Use your imagination ... have fun with your smoothies!  I would love to hear about your favorite combinations!


    0 Comments

    9/6/2013 0 Comments

    What's So Super About Superfoods ?

    If only there were some kind of potion or pill that had everything you needed to live life your life with health and vitality!  These multitasking "super foods" are the next best thing.  They provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without excess calories, and are easy to include in everyday meals and your smoothies.  Here's my favorite 7 super foods!
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    Chia seeds:  Ch-ch-ch-chia! The fuzzy little green  pets may be the first thing you think of when you hear the word chia. Nowadays, chia is better known as one of the Superfoods.  They are from a flowering plant in the mint family native to Mexico and Guatemala These amazing little seeds are packed with calcium, fiber, protein, phosphorous, manganese, and omega-3 fatty acids. They lend an instant creamy thickness to any smoothie.  Chia seeds come from a flowering plant in the mint family that's native to Mexico and Guatemala, and has a  history of being known as an ancient Aztec superfood.

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    Cacao: Dark Chocolate Yes, it's true! Chocolate is a healthy food.   Dark chocolate is rich in flavonoids, antioxidants that have been shown to lower blood pressure, improve blood flow, and boost overall heart health. Choose chocolate that is at least 70 percent cacao  to optimize the antioxidant power and health benefits. Dark chocolate may even boost your mood.   Cacao contains up to 10% of its weight in flavonoids, powerful antioxidants that significantly lower the risk of heart disease and stroke. Enjoy a scoop of raw cacao in your smoothie for a decadent and nourishing chocolate-y treat. 

    Bee Pollen:   Fans of bee pollen call it one of nature’s best-kept secrets. Pollen is an excellent source of easily digestible protein as well as the antioxidants lycopene, selenium, and beta-carotene. Many herbalists believe that bee pollen improves allergies and asthma.


    Spirulina: This type of blue-green algae is rich in protein, vitamins, minerals, and antioxidants. Initial research suggests that the health benefits of spirulina are vast: it is a powerful anti-histamine and may boost the growth of probiotics, fight disease, and reduce allergies. Readily available at a health food store or amongst the ingredients list of a 'Greens' powder blend.  


    Hemp seeds: The amino acid profile of hemp seeds is close to complete, making them a superior protein source. They are also rich in omega-3 fatty acids, vitamin E, B vitamins, and folic acid. Blend a spoonful of hemp seeds into your favorite smoothie for an extra nutritional kick.

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    Kale:  The health benefits of kale cannot be overstated. In addition to being extremely high in many vitamins and minerals, kale contains unique chemical compounds that boost DNA repair in cells and appear to block the growth of cancer cells.  Here is one of our favorite Kale Salad Recipes.


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    Blueberries:  In addition to being delicious, blueberries have the highest antioxidant capacity of all fresh fruit. Research shows that blueberries are potent anti-inflammatories and aid in everything from blood pressure regulation to improving memory in older adults.  Did you know that much of the power of blueberries lies in their color? That deep-blue hue is a by-product of flavonoids — natural compounds that protect the brain's memory-carrying cells (neurons) from the damaging effects of oxidation and inflammation. Since blueberries are one of the best sources of flavonoids you can find, it's no surprise that this superfood has been shown to help preserve memory function.  Blueberries, like other berries, also have a high water content, which makes them hydrating for your skin and other cells of the body.

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    6/29/2013 2 Comments

    Iodine ... just another fad?


    Definitely not!   ... it is an essential trace mineral that is essential!

    The thyroid, a butterfly-shaped gland that sits at the base of our neck., is the master gland of metabolism. When your thyroid isn't functioning well, it can affect every aspect of your health.  The word “thyroid” comes from the Greek word for “shield,” and this powerful little gland is truly one of our great defenders.

    The thyroid gland synthesizes thyroid hormones and iodine is crucial  for the proper  function of the thyroid.  A lack of iodine can lead to a swollen thyroid gland, fatigue, weakened immunity, metabolic disorders, weight gain and even anxiety or depression.

    It is said that most of us are quite deficient in iodine and there are several reasons for that, including our depleted soil and growing conditions as well as the abundant consumption of refined and processed foods.  Our common table salt also plays a part  ...  Idodine deficiency has been a significant public health problem and in the 1920's was added by the government to our table salt to eliminate the condition known as Goiter - an enlarged thyroid gland.  Hence 'iodized salt'.  The problem was somewhat alleviated until salt became the culprit named in hypertension and heart disease.  Salt became the bad guy and we cut it from our diets ...  that was good and bad!  Co
    mmercial table salt is typically 97.5%-99.9% sodium chloride and  full of additives, fluoride, anti-caking agents, excessive amounts of potassium iodide and other poisons. Many versions of commercial salt also contain aluminum derivatives, which are known to be highly toxic. These additives can cause discoloration in salt, so bleaching agents are then used to restore the desirable white color.  So it's a good thing to stop using table salt but we need to be replacing the iodine with a healthy source!  

    Himalayan crystal salt is a much better alternative to table salt.  Himalayan salt has matured over millions of years without many of the toxins and pollutants that pervade other forms of ocean salt.  And, best of all, this salt has the same 84 natural minerals and elements found inside the human body!  (more on salt in my next newsletter)


    PictureJapanese cuisine ... seaweed salad is tasty treat!
    Fortunately, there is an abundance of iodine on this planet and Sea Vegetables have some of the highest concentrations found in any food.  If you have yet to add these tasty morsels into your diet ... you are in for a treat!  

    There are a variety sea vegetables that are both readily available and easy to add into your diet.  Some of the main sea vegetables are chlorella, spirulina, kelp and dulse. Chlorella and spirulina are both great sources of minerals and spirulina is actually one of the most protein dense foods on the planet. Kelp, dulse and arame are great because they are very mineral rich, and both contain iodine which, as we now know,  is a crucial trace mineral required for thyroid health!

    So there you have it! Get chlorella, spirulina, kelp, arame and dulse in your diet, in your salads and into your life and you will get those sea minerals that your body needs and loves!  Hop over here for one of our favorite sea vegetable recipes.

    If you're looking for other iodine-rich foods - try:  organic cranberries; organic yogurt; organic navy beans; organic strawberries; asparagus, peaches, garlic and grapefruit, Himalayan crystal salt or potatoes - are all good choices. 


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    2 Comments

    5/14/2013 1 Comment

    The Beauty of Nutrition

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    There is nothing like a fantastic day at your favorite Spa ... a facial, a massage ... some wonderful new skin care products ... but the core foundation of beauty is pretty basic - "you are what you eat!"

    Super foods for our cosmetic bags are what will produce a long lasting healthy glow, supple skin, fewer wrinkles and less puffy eyes.  Mineral rich, nutrient dense beauty foods are nature's best cosmetics and they work from the inside out. 

    Our skin is bombarded both inside and out on a daily basis with stress, hormones, junk food, lack of H2O and weather to name a few.  A healthy diet will help us withstand this barrage of attacks, with nutrients that help repair, maintain and enhance the skin.

    Free radicals initiate the deterioration of the skin's structural support and decrease the elasticity, resiliency and suppleness.  Just what are these free radicals?  To get into the 'science' of it for a moment, they are oxygen molecules that have lost an electron and are thus unstable and reactive.  These reactive oxygen molecules bounce around cells and tissues setting off a chain reaction, robbing electrons from healthy molecules, causing damage and creating more free radicals in the process.  Collagen, a protein molecule that gives skin a youthful, supple look, is especially susceptible to free-radical damage.  For the most part, exhaust fumes, overexposure to sunlight, radiation (x-rays) and cigarette smoking are the main culprits of free-radical damage.

    Luckily for us, antioxidants in the form of phytochemicals help us survive this onslaught of damage that comes our way.  These phytochemicals prevent and reverse damage by simply giving free radicals the electrons they need to become stable.  So, how does all of this affect your skin?  Studies are showing that wrinkles and other age related skin factors are directly related to free-radical damage that is not countered by antioxidants.  Phytochemicals are found all around us - in our vegetables and leafy greens.  They are chemicals that are not required to sustain life - nonessential nutrients but are proven to protect humans against diseases and damage. There are more than a thousand known phytochemicals each working differently to protect us ... a very important reason to be eating a diet rich in plant based foods.   

    A group of phytochemicals called carotenoids have a tremendous effect on your skin - they are the foods that give our skin a much desired healthy glow! Quite often also high in vitamin A which enhance the functioning of your immune system as well - an added bonus!  Carrots, sweet potatoes, spinach, kale, papaya, bell peppers and tomatoes are all good sources of these healthy phytochemicals.  One just needs to Google 'antioxidant foods' to see how abundant they actually are and how easily they are  incorporated into our diets.

    Arugula is one of my favorite super foods for healthy skin and hair.  Arugula has a strong, spicy flavor and is highly alkaline - to help neutralize our ph balance - as well as having a high content of sulfur and beta-carotene (vitamin A).  It is known to protect cells from radiation, helps to inhibit acne, fight topical infections, colon and breast cancers.  It is a skin cleanser and liver purifier.

    Head over here for a salad recipe full of antioxidants and wonderful flavors and it is easily added to many a meal...



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    Jennifer Lloyd, RHN CHHC 
    ​Eat For Living Inc.

    jlloyd@eatforliving.ca
    ​604-313-6718
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