Team urbanmoms

Can Love Make You Thin?

2009-02-11T20:28:54Z

When I first started writing this article I thought I would add in a funny little intro, essentially making fun of how many calories I have read you can burn while having intercourse. It was always such a high number that I was forced to ask myself if my bedroom play with my partner in life of over 10 years was a little less acrobatic than what these experts were claiming to be normal. I just couldn't imagine what these people were doing to be able to burn 400+ calories. I would have to jog, quickly, on a treadmill for at least 45 minutes to get that kind of burn! That said I did a little Googling on 'calories burned during sex' and found an incredibly precise website that actually measured the calories you burn not only during sex but it varied depending on the position used, the particular motivation you had to have sex and even the bed you were using. Are you surprised that you burn the most calories while doing 'it' in a hammock? No either was I. All that said, I wasn't really planning on writing about sex. The topic is not actually about calorie burn at all, and has nothing to do with sex. The whole point of this is that in order to be slim you have to make love to someone unexpected - yourself. And whether you are in a hammock or not while you do it makes absolutely no difference to your results!

The reason the actual bed doesn't matter is that we are talking about the kind of love that doesn't actually burn calories but instead motivates you to not buy garbage food when you’re in the grocery, to exercise in a healthy way and to listen to your body’s intelligence; stopping eating before you are full and going to bed when you first feel tired.

Just drinking enough water and leaving work on time helps you manifest this love in your life too. It is really very simple to make love to yourself. You just do the things that will make you deeply happy. The side benefit is that usually these are the same things that make you slim and healthy. Each time you eat processed food, stay up late, work too long, don’t exercise or forget to drink enough water you are telling your body, “I do not value or respect you. I do not want to listen to the intelligence that magically heals my cuts and bruises and keeps me alive each day.”

That continual lack of respect causes your body to feel rejected and unloved, which then triggers specific emotional and chemical responses. When we experience an emotion, hormones and neurotransmitters are released. In less than a second, the bloodstream carries these chemicals to every one of your 100 trillion cells, flooding your body with an emotional cocktail. When you experience a negative thought about yourself or decide not to act in a healthy way, the chemicals produced send a newsflash to every cell – and the headline is that you do not love them. This lowers immunity, rapidly increases physical aging and breaks down muscle tissue, slowing your metabolism. Ultimately this causes you to gain fat, look older than you need to and get sick - quickly. Quite the opposite of what you want!

In a nutshell, every positive thought has the power to make you slimmer. Most of us experience between 57,000 – 100,000 thoughts a day. How many of yours are positive?

Happy Valentines Day to All of You! Remember to love yourself this February 14th and enjoy all the side benefits that this type of love can bring!

xoxoChristine

Christine is a nutritionist, yoga instructor and personal trainer who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario. Check out the website at www.fourfortyfitness.ca

At Your Next Available Moment...Make a Safe U-Turn

2009-02-03T12:48:02Z

You would imagine that this would be a beautiful place to spend a weekend, eating healthily and relaxing. I had planned the menu so that I could easily stick to the plan (there were kitchenettes I made sure). There were also kids with us of course so along with the salads and fish I brought along the ingredients for making pizza's and pancakes for breakfast (neither of which are on the detox).

After a day of snowshoeing (that is hard work!), tobagganing and general outdoor fun we came in for dinner and I felt great. We made pizzas, I ate my salad and fish. Clean up time arrive and before I even knew what happened the leftover pizza was in my mouth and there was nothing more I could do about it. I had failed.... The next morning came and as I prepared the pancakes for the kids I thought, I already went off track, may as well keep going. But then a familiar voice came into my head. "At your next available moment, make a safe U-turn." It was my trusty in head GPS. So I had gone a bit off course, this friendly voice was letting me know that I wasn't lost. I knew where I was going, I just needed to get back on track. And so I did. It was just a wobble.

Next time you feel yourself heading off course, whatever your goal, don't berate yourself, don't use it as an excuse to keep going. Just reset your sights on your destination, and at your next available moment make a safe U-turn.

Perhaps it is time you invested in your own internal GPS; an internal, impartial navigator to help you find your way, even in the tough times.

Happy travels, Christine

Soulfood- Getting your mind right!

2009-02-02T23:17:53Z

When we make bad choices we all know we dont feel as good. Being greatful is a choice to see the cup as half full , that in of itself is a choice. While it may be hard WE ALL know that there are some people , even in the most adverse circumstances still choose to live life richly .But how? Are some of us simply wired differently? One thing that we need to master especially in this culture of endless temptation is feeding our emotional selves properly.Soul food is the stuff that is good for your mind. For some people this may come in the form of religion for others others incorperating practises and boundaries that help them to feel good.

Just imagine for a minute that you thought more carefully about the stuff you put in your mind and spirit. You looked closely at content like television for example and looked at the shows you watched and decided to really think about how each choice of content served you. How about alcohol? ( of which I do drink ) Im far from a saint. It relaxes you but how do you feel after?

"Soulfood" is veggies for your mind and what I call "holefood" is the doughnuts.....they taste good but dont have lasting value.

Taking inventory and tracking progress the soulfood way is simple. Take a day once a month where you rate your actitivities throughout the day.

It can be as simple as brushing your teeth to your food intake. It can be the time you go to bed and the time you get up. Do this monthly . Why? Because an investment in removing yourself from autopilot will have the benefits of feeling better and being more productive and serving your purpose.

Soulfood/Hole Food Inventory

Holefood -5____-4____-3____-2____-1___+1____+2____+3____+4____+5 Soulfood

Make your list of daily activities from insginifigant to insiginifigant

This list and judgement system are only determined by you. For example you might rate wine a +2 (sort of good for you activity and someone else's values may rate it a -5) that does not matter. You are your judge no one else. As you grow, evolve and get to know yourself better values may change. That is okay too!

Here is a sample list

Went to bed late /woke up late

Brush teeth

Ate eggs and waffles for breakfast

Drove kids to daycare and listened to news

Got to work had a coffee

Started day

Took call from angry aunt sally

Met a friend for lunch

Got kids after work

Made dinner

Gave kids baths

Worked 9-11

Did 50 situps

Watched news

went to bed

While obvioussly this list is random and is not an example of perhaps anyones day,it is just some items that can go on in a day and if you look at them and acknowledge their value you may feel differently. You might think something that feels good needs to be done more often. You also might question why you do some things at all and realize that you do have time for things you know help you to feel good.

Take great care all

Andrea

Andrea Page , is founder of Fitmom and www.newmom101.com Andrea and the FITMOM company have worked with over 10,000 women nationwide during the childbearing years and beyond. Motherhood inspires greatness.

Set Your Intention...Say It Out Loud!

2009-01-26T20:09:33Z

Setting an intention is like an archer aiming the bow directly towards the target. Creating a clear intention for your day can be very powerful. Why not choose a simple one-sentence intention this morning, say it out loud, and then follow it throughout your day. It can be something like taking 5 minutes out for yourself today or cleaning the house. Smiling more. Exercising for 10 minutes. Eating in moderation. The choice is yours. Whatever your intention is allow yourself to follow it. At the end of your day, take a moment and check in with yourself just as you would in class. No judgement, just check in.

Tips for Setting Intentions

say it out loud
be reaslistic
be positive
be hopeful and optimistic

Set your intentions and say them out loud!

Have yourself a wonderful day!

Christine

Goal setting - doing it

2009-01-25T16:09:38Z

Hello mamas

After last weeks post and endless feedback on goal setting with a purpose I thought I would provide some guidance and clarity on how this process works for myself and my clients.

Motherhood Inspires Greatness Worksheet

Define your:

VISION FOR SELF

___________________________________________________________________________________

VISION FOR MOTHERHOOD

___________________________________________________________________________________

VISION FOR THE WORLD I WISH MY CHILD TO LIVE IN

___________________________________________________________________________________

GOAL OR DESIRE OUT COME FOR ____________________________________________________________________________________

____________________________________________________________________________________

Feel free to adjust this form in a way that makes sense to you. This work is meant to allow you to look on paperat what your goals are in relation to your vision. This way you can identify goals that conflict with your vision. Without synchronizing your vision and goals it is very difficult to define your purpose or mission statement.

FROM THIS CREATE A PERSONAL MISSION STATEMENT THAT ENCOMPASSES YOUR GOALS AS A WOMEN AND A MOM AND IS CONSISTENT WITH YOUR VISION OF THE WORLD AROUND YOU.

___________________________________________________________________________________

Take great care and happy self time!!

Cheers

Andrea

Andrea Page, founder of FITMOM and www.newmom101.comhas worked with over 10,000 women in the childbearing years , produced 3 DVDS and is an internationally acclaimed expert in the field.

10 Healthy Things to Top Off Your Resolution List

2009-01-15T13:34:49Z

It is a new year and a great time to set goals that will take you one step closer to a healthier, happier, more vital you. Your key to success? Make your resolutions, simple, doable and fun things that are easy to incorporate into your everyday life.

Need some inspiration? Below you will find my top 10 list of things you could and probably should be doing to promote your long lasting health and vitality. Always remember though, if you are going to attempt something new, make it realistic and attainable. Pick something you know you can do, setting yourself up for success, and incorporate it into your life before moving onto something that may be more challenging.

1. Stand on one foot. Now maybe I am a bit biased here, being a yoga instructor, but balance training is a vital component to any well 'balanced' exercise or daily living program. Why? It actually protects the knees and ankles in active people and enhances coordination and postural alignment in everyone. Balance training also develops and keeps sensory feedback systems sharp and well trained, meaning many things, but especially less falls in the elderly.

2. Keep active. This could mean a lot of different things to a lot of different people but most health experts agree that 10,000 steps a day is one definitive way to gauge your activity level. Walking is accessible to most of the population and all you need is a pair of walking shoes and in this case a pedometer to measure how far you are going. Need more incentive? The Journal of the American Medical Association shows that briskly walking a total of 2 and a half hours a week can lead to significant improvements in memory and can reduce your risk of certain breast cancers.

3. Find time to relax. According to the Mayo Clinic Women’s HealthSource, relaxation is a vitally important process that decreases mental and physical wear and tear. Recharging your proverbial batteries through relaxation can reduce your heart rate, lower your blood pressure, reduce headaches, improve concentration and provide many other benefits.

4. Eat the right fats. Most of us know by now that not all fats are created equal. Heart healthy omega 3's can do more than reduce your risk for heart disease; they can fight inflammation and may even help keep your brain cells healthy. Studies have even shown that EPA (a type of omega 3) has been shown to be effective in fighting depression! Aim to eat some form of omega 3 most days of the week. This includes fatty fish (salmon, mackerel, sardines, trout, and herring), flax seeds or oil, walnuts, soy beans, hemp oil and more.

5. Go to bed and stay there for a while! We all know that a poor night sleep can affect our concentration, our mood, our energy levels, our appearance and more. But did you know that people who sleep less weigh more? Did you also know that people who get on average 1 less hour of sleep than they need also have more calcification in their arteries? Heed this message and go to bed earlier tonight!

6. Reduce your sugar intake. Refined sugar is not only void of nutrients; it can actually rob your body of what is already there. One of sugar's major drawbacks is that it raises the insulin levels, which inhibits the release of growth hormone, which in turn depresses the immune system. High insulin levels also promote the storage of fat and contribute to diabetes and insulin resistance. High blood sugar levels have also most recently been associated with age related memory loss.

7. Supplement Wisely. When it comes to obtaining the micronutrients your body needs, your best possible source is food, especially fruits and vegetables. But circumstances may prevent you from eating optimally every day. According to Dr. Andrew Weil the main reason he take supplements is for insurance against gaps in his diet. Also, researchers are finding that some important vitamins (D and E particularly) and minerals are protective against disease in amounts that may be difficult to obtain through diet alone, no matter how conscientious you are. As a basic foundation for nutritional insurance I recommend a daily multivitamin (naturally sourced), calcium and magnesium (500:250mg), 1000iu of vitamin D3 and 1000 omega 3's in the form of fish oil.

8. Count the colours on your plate. According to www.realage.com one of the four ways you can add 14 years to your life is to pack your plates with colourful fruits and veggies. Aim for at least 3 colours on your plate, and white and brown don't count. Fruits and veggies are nutrient dense, while also being low calorie; they are packed with vitamins, minerals, antioxidants and health promoting phytonutrients.

9. Lose weight. We all know that excess weight doesn't make for a bikini body but more than that, it is just plain unhealthy. It has been directly linked to this countries number one killer, namely heart disease, cancer, diabetes and stroke. Along with being linked to a host of other conditions such as sleeplessness, varicose veins, joint pain and more. Even though the most significant problems crop up when a person is clinically obese the health risks start creeping up even when you are on the high end of what is considered 'normal'. On a happier note, even modest weight loss of 5 to 10 pounds can greatly lower your risk factors for many diseases.

10. Listen to your body. Your body knows what your body needs; you just need to learn how to listen to it. It is constantly sending you messages about stress, fitness, what you are eating, what you are thinking and more. Trust me; it will keep talking until you listen. My suggestion, listen to the subtle hints before they become shouts. This way you can work on reversing small problems with small solutions before they become big problems that require big solutions.

Yours in health,

Christine

Goal Setting -Intention is key

2009-01-12T14:27:57Z

in the traditional sense is an activity where one specifies desired outcomes , time-lines and targets to help them get there. Now while all these things are important in making change ,once you become a mom your view of the world often changes. When your view of the world changes you may not realize that some of goals conflict with your vision. With all the upheaval in the world some women experience anxiety for the world their children are inheriting. Successful goal setting for moms must have a purpose that is compatible with the change they want to see in the world. It is with this purpose every step towards achieving goals actually creates not just change in oneself but change in the world around them. I believe most people want to make a difference and when you become a mom that inner desire is amplified. In the words of Deepak Chopra “consciousness is coming” and I happen to believe that mothers will have great hand in elevating the consciousness of the world. In my own observation I have seen the most corporate woman make small to very drastic conscious changes inspired by motherhood. I have seen very aware women turn that awareness into powerful action, again inspired by motherhood. I have also seen the opposite fear based reactions, especially in myself. These reactions were driven out of fear and a desire to ignore the things that scare me . When we buy into the idea that we don’t have the power to make change in the world we can justify striving after only self-serving goals. This mentality as a mom is not sustainable. In fact the more conscious one becomes it will be less sustainable to approach life in a self serving way. Creating goals with consciousness is an amazing experience that keeps moms committed to themselves and their desire to see a more maternal world . This can apply to goal setting around family, fitness, career, financial security ,relationship and anything that you want to include.

Motherhood is a very vulnerable and growth defining moment in a womens life . Many of us will see the best and worst of ourselves in this highly charged experience of life.Goal setting that aligns your purpose as a women, mother, in the areas of relationship, career, parenting and personal health is essential.

The first thing I suggest is writing your personal vision/mission statement to clearly define how you view your role in the world. Then write or re-write your goals to make sure they align with your vision/mission statement.

An example of a vision/ mission statement.

I want a world for my children and I where abundance is the right of everyone and fear doesn't drive my decision making. In this world my life would be filled with appreciation for the now and includes everyone I come into contact with. I see gratitude and forgiveness as the foundation from which love is expressed.

Your goals are yours and serve a purpose in your life. The key to knowing if they are aligned with your vision for your world is if you feel at peace in your pursuit of them. If not ,it may be time to re-evaluate. Moms often go through this when deciding when and if to go back to work. Career goals conflict with mothering goals quite frequently. The key is to find the right mix to achieve a life that feels balance.

Recommended Resources

Books I have read are:

The Power of Now by Eckort Tolle

The Power of Intention by Wayne Dyer

Wishing everyone a peaceful today and time to reflect!

Andrea

Detox to a New You!

2009-01-07T09:21:41Z

Happy New Year! It is snowing outside and after reading Andreas article on Gratitude I am feeling extremely grateful. So grateful in fact that I am actually excited to start my annual January Detox! Each new year comes and I feel the desire to shed a litle extra and find the health within. This year is no different. Starting in late January (I am delaying simply b/c I am doing it with a whole group of people and we all need time to get our ducks in a row) I will be embarking on a 4 week detox. I find it is one of the best ways to get healthy, shed some weight and really reinforce great eating habits. Below you will find some of my top tips for detoxing.

1) Clean out your kitchen. Eliminate the following foods: Wheat, dairy, red meat, meat by-products, bad fats (ie. trans and saturated), alcohol, coffee (yikes!), sugar and white things (such as flour, white rice, potatoes etc).

2) Hydrate, hydrate, hydrate. Drink 2 litres of water per day and replace your coffee with green tea or herbal teas.

3) Exercise! Since our skin is one of our largest detoxification organs sweating can be really detoxifying. Aim for at least 3 x 30 minute cardio sessions per week. (If you can't find the time to work up a sweat...how about a nice steam?).

4) Eat less, more frequently. Use the Japanese philosophy of eat until you are 75% full, no more. Giving your digestive system a break can be the best thing you can do for your body. 10% of your energy is spent digesting, save a bit of that and the rest can be used for detoxing! Think 5 mini meals instead of 3 big ones.

5) Fruits and Veggies. 75% of your plate should be filled with high nutrient dense, but low calorie dense fruits and vegetables. The more colourful the better!

If you do the above things for 4 weeks I can almost guarantee you will come away feeling lighter, cleaner and more energetic than you did coming in!!

Happy Detoxing,

Christine

Gratitude brings Goodness...and today is all we have

2009-01-05T07:41:08Z

Lets talk about Jane. She passed away on Christmas day suddenly but not shocking. She had been battling breast cancer for over a year. She was diagnosed shortly after the birth of her second child. At first they thought it was mastitis. Misdiagnosing breast cancer in breast feeding women with mastitis can happen. Although this starts off quite sad my point is to acknowledge the gratitude and joy of the last year of Jane's life as acknowledged by the people that knew her well. Except when doing chemo therapy she had her kids with her all the time. She wanted it this way. She wanted to spend every second she could with them. She still worked out and took care of herself. She had a great circle of friends that she kept close to enjoy life with. For Christmas her family and her went to a warm place to spend time together. Christmas eve brought an unexpected set back. She could not get out of bed , had a headache was rushed to the local hospital then to Florida by air ambulance. She died the next day from inoperable tumors on her brain. Her husband returned home with their 14 month old and 4 year old children by himself. Jane or anyone else must not die in vain. We have a responsibility to the loss of every human being to celebrate the life we have today.We should try and enjoy everything especially things that are often clouded with a negative attitude. Nothing should make us miss the point of being alive. No matter what your health problems, money problems or relationship problems you are here today and only you can decide what that experience will be. Will you Honor your mind,body and spirit even in the face of adversity so that each valuable second will be honored as well? Being grateful for life takes practice. Here is one of the things that I do ( and should do even more ) to keep my intentions and purpose clear.

Make a gratitude list ( here is mine that I shared on my most recent newsletter from newmom101 and FITMOM . My top 5:

I'm grateful for three healthy boys. They're loud and crazy but that is a good problem to have.

I'm grateful that my mother came back into my life after 20 years and this well be our first holiday together. Although there is a ton of baggage and trials to overcome, another chance is a gift.
I'm looking outside at this horrid weather and really remembering that 95% of the world doesn't have what I have.
I'm warm and fed and so are my boys. How can I forget this?

I am not alone. I have many people who love me and my children. Without this I cannot be sure how I would cope. The gratitude on this one makes me explode with joy. In order for that to happen though I have to keep it top of mind. Gratitude is a practice.

I'm grateful for the strength to be vulnerable. It is good for all of us to share ourselves, not always perfectly polished.

Thank you for reading and sharing.

Andrea.

Andrea Page, Founder of FITMOM(www.fitmomfitness.com) and NEWMOM101 has worked with over 10, 000 women during the childbearing years in a variety of ways. FITMOM provides classes, personal training, 40 day coaching programs and online support via www.newmom101.com

BOOST YOUR METABOLISM FOR 2009- now is the perfect time.

2008-12-31T22:56:14Z

NUTRITION TIPS FOR BOOSTING METABOLISM IN 2009

§ EAT BREAKFAST: Eat first thing in the morning to charge your metabolism A.S.A.P.

§ STAY LEVEL: Eat small frequent meals. Let no more than 3 hours go by between meals to ensure your glycogen levels don’t drop. This leads to fat storing and your body will start to utilize lean muscle as backup. Cravings will more likely be triggered at this time. Small regular meals promote higher metabolism.

§ PLAN MEALS: Planning what you are going to eat helps keep you focused on your nutritional requirements. It also reduces the chances you’ll eat quick, over-processed foods with few nutritional benefits.

§ MAKE/STORE BACKUP MEALS: When cooking healthy meals, make extra and keep this stored for times when you don’t have time to cook. Or find healthy recipes that can be prepared in 15 minutes. This will help you avoid less nutritional replacements (i.e. like ordering in!!!).

§ JOURNAL: Keep track of what you are eating and when. You might be surprised where hidden calories or triggers lie.

§ ALLOW “CHEAT” DAYS: Reward yourself for good behavior in a calculated manner. Constant denial of things you crave leads to greater chance of overall abandonment. Everything in moderation. “Cheat” on days that you are most active and not late at night.

§ REDUCE PORTION SIZE: Portion size in North America is out of control (as is obesity). Note the portion size on food labels and stick with that. A “deck of cards”, not a board game of meat is all you need!

§ EAT CLEAN: This term describes eating in a way that optimizes nutritional intake, minimizes overall fat intake and maximizes results. Approach this gradually and focus on health and feeling of well-being, rather than external results.

o EATING CLEAN SUGGESTIONS:

§ Breakfast should include 1 serving complex carbohydrate, 1 simple carbohydrate, 1 protein, 1 dairy (optional)

§ A.M. Snack should include 1 serving complex carbohydrate, 1 simple carbohydrate, 1 protein

§ Lunch should include 1 serving of complex carbohydrate, 2 simple carbohydrates, 1 protein

§ P.M. Snack should include 1 serving of complex carbohydrate, 1 simple carbohydrate, 1 protein

o Dinner should include 1 serving of complex carbohydrate, 2 simple carbohydrate, 1 protein

o Not so late snack-only if needed-try to stay away from carbohydrates before bed

§ INGEST BEST FOODS

Complex Carbohydrates: Grains, high fiber and enriched products like couscous, oatmeal, cream of wheat, rice, sweet potatoes, potatoes, corn, peas, pumpernickel bread/bagel. Eat sparingly pastas as they are cause for water retention (when you do eat pasta eat it early in the day), as well eat sparingly bread products as they are generally high in fat.
Simple Carbohydrates: Vegetables/fruits – broccoli, spinach, beans, cauliflower, carrots, lima beans. Fruits – apples, oranges, bananas (1/2 = 1 serving), peaches, pineapple, melon, strawberries etc
Protein: Meats, chicken, turkey, fish (tuna, salmon (heart smart), and other selections not fried or breaded). Nuts (sparingly as they are high in fat but generally do contain essential fatty acids) and legumes.
4. Dairy: Contains calcium but choose non-fat dairy as it is high in fat and cholesterol. Also supplement your diet with calcium supplement. Yogurt, milk, cottage cheese. Low fat cheeses.
5. Essential Fatty Acids: The essential fats of which the proper quantities are not found in our diets. Fish oils, OMEGA 3,6,9 caplets etc. Good fat helps us break down bad fats.

To the best "you" that "you" can be in 2009

Andrea

Andrea Page is the founder of FITMOM INC a nationally recognized prenatal, postnatal and beyond fitness program that has served over 10,000 women during the childbearing years and beyond. FITMOM also hosts the sister site www.newmom101.com the online moms resource for FITMOM programming. January 1, 2009 visit our new online FITMOM digs at www.fitmomfitness.com.

what are you waiting for?

2008-12-27T12:10:32Z

Just a few days left before New Years! A few precious hours to pack in all the bad things you are going to resolve not to do in a few days. Just for old times sake of course. In my experience, those that commit to doing things, and commit to doing them right away get better, faster, more long lasting results. Better, faster, more long lasting than those that wait for New Years, Monday, after they get pregnant, after their kids leave home, after they get that job, after, after, after....

What do those people that start right away have that the others don't? A burning YES! A huge DESIRE! Along with the knowledge and the skills required to make change we all need to have the desire to do it. If you don't do it, or if you delay action, you simply don't want it badly enough...whatever 'it' is. My suggestion... start now and don't delay. It won't ruin your new years, it will make your new years come in and go out with a bang. If your new years resolutions have something to do with creating a new habit, as most of them do, then remember the three things you need to create a solid and long lasting habit. You need the knowledge (what to do and how to do it), the skills (the how to do it) and the desire. The knowledge and skills you can figure out yourself, and if you can't you can turn to a professional, either in the form of a book or someone skilled in a particular area. The desire is pretty much up to you (reinforcing the 'why' is helpful in this area). If your why is strong enough, it shouldn't be hard to find your desire.

Here is an exercise you can do prior to New Years to get a wonderful start to your resolutions. Download wheel-of-life.jpg You can either download the attached file or take a piece of paper and write down the major categories in your life, such as family and friends, fun and recreation, career, physical environment, romance, finances, personal growth, health etc and rate yourself from one to ten in each of these areas, 10 being perfection and 1 being needs a lot, a lot of work. The lower you rate yourself in each of these areas, the stronger your desire should be to resolve to change these. Next, figure out your plan of action, what do you need to do to create change in this area. Think step by step (bite size chunks as I like to say) and make it SMART (specific, measurable, attainable, realistic and timely). Lastly, resolve to do it. DO NOT WAIT TO GET MOTIVATED!

New Years is a wonderful time for creating change and/or reinforcing good habits. Put yourself at the top of your to do list this year! Be healthy, have fun, thrive and enjoy life.

Happy New Year everyone!!
Christine

Leaving the bulge in your wallet- Eat right and save cash.

2008-12-25T22:13:08Z

I am not planning to write the "its so easy" version of how to eat good for less. Its not easy. I want to acknowledge that good quality food costs more in many cases so its about having lifestyle habits that give you the best for your budget. Here they are :

Eating Out - This is a cash and calorie killer. It is very difficult on the go to find the foods you plan to eat. So even with a plan you might not make the grade. You will end up having a uphill battle with your food and fiscal fitness searching around for a healthy meal that doesn't cost an arm and a leg (if you can find healthy at all). It costs you on all fronts. If social engagements are necessary try encouraging your circle to dine in. Alternatively plan to eat light so you don't need to be sucked into a menu that is not a part of your direction. Arrive satiated and perhaps splurge on a salad.

Cut coupons- Very few people can avoid cutting cost these days. Looking at coupons can really give you a glance at your grocery list and where you need to save. It can also help you pile savings in different food categories like protein, dairy, grains etc. There may be better stores to buy certain things so do your research. Getting back to basics is a sign of the times and a great way to help families work together.

Cut out meat- Wheres the beef in your food budget? For the sake of eating better and saving money you can cut out being a carnivore . I am not a vegetarian so I'm not preaching. I'm just saying meat costs a lot of money and can be replaced with more affordable healthier choices so this can be part of a solution.

Don't Waste Food - I really don't know who goes out of their way to do this but little mistakes can cause us to unintentionally be wasteful. Make sure you don't buy too much. Fresh food doesn't last forever so it is better to do more frequent shorter trips. This can be a real pain for moms but if you use the grocery store as an educational experience it can be worthwhile. Smaller kids can look at colors, shapes and letters while shopping. Older kids can and should be there price comparing, reading labels, and involved in planning.

In these times we really need to focus on our health on all fronts financial and food not excluded.Happy healthy eating( and saving)

Cheers,

Andrea , FITMOM

Nothing Tastes as Good as Thin Feels...

2008-12-22T10:42:58Z

The holiday season is undoubtedly a time for rejoicing. Unfortunately, the average adult does a little too much celebrating during this time of year, which leads to extra baggage when the New Year rings in. Festivities that include indulging in extra helpings, snacking on seasonal treats, and little to no workout time all contribute to the increase in dieters in January. Why not buck the trend and actual ring in the New Year the same size as you started the holiday season? There are a number of things you can do to make this happen, like sticking with your exercise plan and practising moderation, but here is an additional trick to add you to your tool box this holiday season. When at a holiday party, rather than refraining altogether why not choose lower calorie foods that still packa whole lotta flavour? Read below for some lower calorie suggestions that may surprise you.

Eat Mushroom Gravy (made with chicken stock) rather than Cranberry Sauce...

Mushroom gravy
Per ½ cup:
55 cal, 2 g fat (0 g sat), 6 g carbs, 471 mg sodium, 1 g fiber, 2 g protein
Cranberry sauce
Per ½ cup:
209 cal, 0 fat, 54 g carbs, 40 mg sodium, 1 g fiber, 0 g protein

Eat Sliced Ham instead of a Turkey Drumstick...

Sliced ham
Per 3 oz:
139 cal, 7 g fat (2 g sat), 3 g carbs, 1,109 mg sodium, 1 g fiber, 14 g protein
Turkey drumstick
Per drumstick:
416 cal, 13 g fat (4 g sat), 0 g carbs, 196 mg sodium, 0 g fiber, 70 g protein

Eat Mashed Potatoes instead of Stuffing...

Mashed potatoes
Per cup:
237 cal, 9 g fat (4 g sat), 35 carbs, 666 mg sodium, 3 g fiber, 4 g protein
Stuffing
Per cup:
354 cal, 17 g fat (3 g sat), 43 g carbs, 1,086 mg sodium, 6 g fiber, 6 g protein

Eat your dessert with a dollop of Whipped Cream instead of Ice Cream...

Apple pie with whipped topping
Per slice (8 of a 9" pie) with ½ cup topping:
488 cal, 26 g fat (10 g sat), 62 g carbs, 366 mg sodium, 2 g fiber, 5 g protein
Apple pie à la mode
Per slice (8 of a 9" pie) with ½ cup Ben & Jerry's vanilla ice cream:
641 cal, 80 g carbs, 33 g fat (16 g sat), 382 mg sodium, 0 g fiber, 8 g protein

Other tips for avoiding the holiday bulge...

Keep your portions moderate and fill up on salads and veggies.
Alcohol has a lot of empty calories (150+calories per drink). Substitute these with some sparkling water and a splash of cranberry juice.
Reach for some shrimp or even better, raw veggies, instead of appetizers coated in puff pastry.
Keep yourself and your hands busy while hosting or attending a party with lots of tempting food. (Help clean up, drink lots of water, whatever it takes).
Keep up your exercise as much as possible. Even 10 minutes per day is better than nothing.
Remember what the holidays are all about...friends, family, love, gratefulness...food is an integral part but it is really a complement to all of these wonderful other things. Practise moderation and find the balance between enjoying the fun and food of the season and staying fit and healthy.

Wishing all of you a Very Merry Christmas!

Christine

Dis' the diet- Eat clean for life

2008-12-15T22:59:59Z

Every time I hear the word diet I get a sinking feeling of disappointment that comes when you don't complete something. I feel failure before I even start. For women especially,the word itself has negative connotations. We think of all the things we cant have when we hear this word. Many of us are in a state of loss over what we wont be eating finding ourselves obsessing ....not helpful at all. Eating clean on the other hand is a term that reminds us were doing something in the positive for our bodies. Focusing on getting the good stuff in is half the battle and will work a long way towards limiting cravings. I tell my clients who emotionally battle with food to focus on the "IN FOODS" then eliminating the "OUT FOODS " will happen more naturally. You eat yourself into a better head space by placing an emphasis on getting fed properly .

Dieting Set- Ups for Failure

Cutting out carbs completely: It amazes me how many people still eliminate carbs and wonder why they yo-yo. Carbs are energy and your body needs it.Sure you will lose weight but since this is not a diet that is sustainable the second you start eating tcarbs again the pounds go right back where the were. No- carb diets can also cause Ketosis. This goes to show you what an unhealthy choice this is.

Excessively low caloric intake: Wether it is skipping meals or just eating too little for your size you have to feed your body to lose weight. If you don't your body will store fat.

Failing to plan: I have emphasized this many times before. Its simple. Plan what your going to eat so your not scrambling in starvation making bad choices. It doesn't have to be an excel spread sheet but decide in advance.

Fad diets: Oh let me count the ways. Cabbage soup diet, South Beach diet the list goes on. Fad diets cause fad weight-loss not permanent change so really... why waste your time?

How to eat clean for a lifetime of lean:

Getting the good foods in is the ticket. Learning to love clean food and the energetic light feeling that comes with it is a process. Beginners who really want that piece of cake will still have it. Their number one job however will be to eat proper balanced meals before hand. You can't fight fact. A balanced diet that feeds your body the nutrients it needs will go a definitive mile in reducing bad food cravings. These cravings are not a battle that can be fought without the proper ammunition.

Bad Food Ammunition:

Essential Fatty Acids: Your body needs fat. Our tissue based body thrives on fat when it is the good kind. In fact the good fats play a big role in breaking down the bad fat. Examples are salmon, avocados, and nuts.

Protein: Protein feeds your muscle and you have to feed your muscle to maintain it. Muscles are the engines in your body that fire up your metabolism. Examples are chicken, turkey, low fat cottage cheese, eggs, and protein based shakes and bars.

Water : Dehydration is very unhealthy for our bodies. We need water to flush out toxins and help our organs to to function optimally. Drink it to also avoid the hunger trigger associated with dehydration.

High Fiber whole grain carbs : Carbs are your friend in small doses with a big bang benefit.They keep you going throughout the busy day. High fiber choices like grain based no sugar added cereals, sweet potatoes, corn and peas are all fabulous complex carbs. Watch portion size and feel free to cut out evening carbs as it often becomes unused calories.

The fruit factor : Fruit is a heck of a lot better than a candy bar but still high in sugars. Educate yourself on servings sizes and the benefits of certain fruit types so you can make choices. Did you know that a whole banana is two servings of fruit? This type of information is crucial to meal planning.

Here is to happy healthy eating

Andrea

PS If your struggling check out www.sproutright.com Lianne Phillipson- Webb is one of the best nutritionists I know with help for the whole family.

Help! I am Wobbling!

2008-12-15T07:55:49Z

Help! I am wobbling!!! Phew,thanks, that was close. I just spent the last four days in beautiful Quebec City with my best friend who I haven't seen since last spring. Full buffet breakfast every morning, evening snacks at our disposal, crepes, croissants, cheese...oh my goodness...food, food everywhere food. Did I refrain? No. Did I hold back? A little. Did I enjoy myself? You betcha. Am I kicking myself now for it? Absolutely not. What I did this weekend, was wobble. No big deal, just a wobble.

Do you have any idea what I am talking about? Have you heard of Weebles? These toys have been around since the early 19 70's and while they come in all sorts of shapes and sizes what they all have in common is that "Weebles wobble, but they don't fall down..." I like to think of myself as somewhat like a Weeble sometimes. I have my wobbles but what I have learned is that I don't have to fall down. I just bounce back up and move on my merry way. (I haven't always been like this, I was more like a standard childs toy that once it wobbled, it fell down! Trust me, bouncing back up is much more enjoyable.)

Today I am back at work and back on track. I will try to get in a bit more exercise if I can, but even if I can't, back to normal is fine by me. All that said, if you have a weight loss or a wellness goal and you are working your way towards it.. one night off does not make your world collapes, don't sweat it...it was just a wobble. Get back up, back on track, hold your head high and be proud! As they say, life is a journey, not a destination. Enjoy it and just stay on track more than you stay off!

The holiday season is upon us and I am sure most of you will have some wobble or another. Don't go crazy, just enjoy yourself, be resilient and get back on track as quickly as you got off.