Surprise fact: on Saturdays I work at a high end butcher. I've been there for about ten years, and try to eat only local and naturally raised meat as much as possible. I get spoiled with the lovely offerings (and by my super awesome manager Miss Kimmy) and I can't seem to leave (http://www.cumbraes.com/ for more info.)  One of my go to purchases is ground meat. I like to switch it up between turkey, chicken, beef and occasionally venison or boar. Ground meat is economical and there are a million options and variations that can fit into most diet plans.
Lean or extra lean is the way to go, and be sure to use ground meat within a couple days of purchase. The high surface area of the meat, and the fact that it has been processed, means that it will not keep as long as other cuts.
Here are some menu idea that you can create with ground meats:

1. Bolognese Sauce:http://www.yourhealthyhedonista.com/2013/01/no-brainer-bolognese.html
Growing up with a Nonnie, I have an appreciation for great sauce. My IBS and the fiance's celiac disease means that we don't consume much pasta. Instead I prefer my sauce on rapini or wilted spinach. You get the heartiness of the sauce, without the exhaustion that comes with the pasta and sauce combo. You could use it on red lentil pasta one day, and on greens the next making this versatile and oh so comforting. I use lotsa veg and some aged parm on mine. It's even better a few days later.

2. Tacos: My favourite meat for this is beef hands down, just be sure to strain off the extra fat. You can add taco seasoning (chili powder, cumin, paprika). I prefer to use savoy cabbage leaves instead of tortillas. I always add avocado and sour cream or plain greek yogurt. Tomatoes, sauteed onions, peppers and salsa make a satisfying and tasty meal (or refried beans for added fiber). You could also serve over shredded lettuce or rice.

3. Meatballs: Turkey meatballs changed me from being a vegetarian in my high school years. The great thing about meatballs is that you can use any type of meat and come out with a great finish product. https://www.pinterest.com/explore/paleo-turkey-meatballs/
http://www.yourhealthyhedonista.com/2013/07/lazy-lamb-meatballs.html  * these contain gluten in the Worcestershire, but you can leave it out if you are avoiding wheat.

3. Stuffed Peppers or Mushrooms: portable, delectable morsels of flavour. The best are turkey/chicken combined with onions, (sometimes smoked) cheese, tomatoes (not too much to water the finish product down), fresh herbs, and quinoa.

4. Meatloaf: Not the old-school dried out brick-o-meat. Try lamb with fresh mint or basil, veal and red peppers, venison and dried blueberries, bison http://paleoporn.net/paleo-meatloaf-bison/ and bacon!

5. Shepherds Pie: A compact way to get your meat and potatoes! Switch up the meat, seasoning and type of potato. http://www.marilyn.ca/HealthFitness/segments/Daily/February2015/2_18_2015/ThyroidBoostPlan

Experiment with burgers or zucchini cannoloni and get creative in the kitchen!

Fall is here and the Pumpkin Spice Latte is taking over the world. Since when does a drink need its own acronym? Every fall/winter I remind my clients about cold hard facts regarding the seasonal goodies that come out at this time of year. This year I will also offer smart and delicious alternatives to all the sneaky snacks that pop up when a chill in the air inspires a warm beverage. Don't forget, most food companies get the magic combination of fat and sugar that is designed to get you hooked on their products. Stay strong and on track, despite the ease of covering up that muffin top in layers of sweaters and down parkas.

Starbucks

The offenders-
The Pumpkin Scone. 480 Kcal, 17 g fat, 78 g carbs (43g sugar), 6 g protein

 Pumpkin Cream Cheese Muffin: 350kcal, 14 g fat, 53 g carbs (34 g sugar), 5 g protein

Pumpkin Bread: 410 kcal, 15g fat, 63g carbs (39 g sugar), 6 g protein

Pumpkin Spice Latte (grande with 2%) : 310 kcal, 7g fat, 50 g carbs, 14 g protein

Salted Caramel Mocha (grande with 2%): 360kcal, 8g fat, 61g carbs, 12g protein

The safer alternatives-

Chai Tea with milk and added cinnamon and nutmeg- the only calories here come from whatever milk you have! A more economic choice for both your pocket book and waist line (I just said pocketbook. Are my readers even old enough to know what a pocketbook is?)

Spinach Savoury Foldover- 250kcal, 15g fat, 23g carbs, 4 g protein. These are actually really delicious.

Protein Bars
Be wary

Clif Bars Seasonal: these include amazing flavours such as Iced Gingerbread, Pumpkin Pie, and Pecan Pie. Tempting as they are, keep in mind they contain over 40g of carbohydrate, 23 g of sugar, and only 9 g of protein.

We are all patiently waiting on the Quest Pumpkin Pie Bar, which will surely deliver the 20g of protein, low sugar, and high fiber that the other bars contain.

Make your own Pumpkin Protein Shake (great alternative to the Pumpkin Crème Frappucino!) with 1 cup milk or almond milk, 1/2 cup pumpkin puree, dash pumpkin pie spice, and 1 scoop vanilla or chai protein powder.

David's Tea has a lovely selection of fall favourites. All types of deliciousness that will warm you up and satisfy the need for fall cozy flavours with lower calories. I love the Pumpkin Chai.

Add pumpkin puree, pumpkin pie spice, and some pumpkin seeds to your Greek yogurt for a high protein snack that will keep you energized for hours.

Check out Angela Liddon's Pumpkin Recipes from her amazing blog "Oh She Glows". These vegan recipes are out of this world and clean, clean clean!

       Finding a protein powder can be a very daunting and confusing experience. Committing to a large tub of expensive supplements is unappealing, and walking into a store and seeing shelves lined with powders and potions can make one want to run for the door. I recommend that my clients add protein powders to their meal plans because they are quick and easy options for getting clean, alkaline protein into their diets. 
       First of all, protein is a macro-molecule (and macro-nutrient in the diet) which is made up of smaller amino acids. Proteins are important in every function in the cell, and are responsible for cell structure, a cells metabolism, enzymatic processes and cell signalling among other. There are 22 amino acids used by the body which make up proteins that help the body to function. 9 of those amino acids cannot be made in the body, and are required to be taken in from food sources. Without these, the body will not function correctly.
      When one is resistance training, small tears occur in muscle fibers. Muscle building occurs when these tears are healed from incoming amino acids (this is a very simplified version of the process), so it is important to consume protein if you are looking to change your physique.
      I have worked for Popeyes, GNC, and Empire Health in years past, but when I first started browsing around to suggest options for my clients, even I was a bit overwhelmed. Thanks to the folks in the Liberty Village Nutrition House for talking to me about the newer options on the market. So now let me help you make a decision....
       The first thing you need to know is that there are two main types of protein powders, whey or milk protein powders and vegan protein powders. 
       
Whey protein: this type of protein comes from the liquid component of the cheese making process. It contains many protein sub fractions which play unique roles in the bod. Some of these protein sub fractions include beta-lactoglobulin, alpha-lactalbumin, immunoglobulins. These sub fractions may help with immunity and improve other functions in the body. Whey protein has a high biological value, which means it is more useful to the cell than other forms of protein. Here are the two types of whey protein. I use a blend of whey concentrate and isolate.

Whey protein concentrate- this is one form of whey protein. It has some fat in it, and a lower amount of protein per gram than an isolate protein powder. The good thing about whey concentrates is that they have bioactive compounds and phospholipids that may be beneficial to muscle growth and immune response, These types of protein powders are relatively inexpensive but they do contain lactose. For those sensitive to milk or lactose, you should definitively avoid this type of protein.I recommend using a blender for this type of protein as they may clump up a bit more.

Whey protein isolate- this type of whey has been processed (usually at low temperatures to prevent the protein from denaturing) to remove all the fat. It is 90-98% pure protein, mixes easily and is absorbed quickly into the digestive tract. It is 99% lactose free, so should not cause problems for this with lactose problems. 


Casein protein- casein is a milk protein not whey, but is still a non-vegan protein. It is a unique source of protein due to the fact that it takes 5-7 hours to be absorbed in the body, This a great protein for body builders to take before bed or as a meal if you need sustenance throughout the day. While isolates many leave you hungry in an hour, this will keep you going. Another source of casein is found in cottage cheese, a great high protein snack. Casein is a very thick and creamy protein typically, and again I would use a blender for this type. It is not the best choice post workout, as it takes a long time to digest, and you typically want protein within 30 minutes of your strength training workout for size and recovery!

There are other types of non-vegan protein such as egg white and beef protein, but I'm not going into detail about these.

One thing to be aware of when purchasing protein is the quality. New Zealand Whey is the gold standard these days, as the cows are pasture fed and antibiotic and steroid free. Keeping in mind this is not the best in terms of carbon footprint, it is hard to guarantee that you are getting the same quality from North America.


Something else to look for is amino acid "spiking". The cost of whey has gone up exponentially over the last few years, so companies will often add the cheapest amino acids that are non-essential to increase the overall protein content. Ask your sales person, trainer, or do research to find the best product. Another way to check for spiking is to see if the label has aminos added to the ingredient list. Glycine and taurine are the usual suspects.

I hope you learned a little bit about whey in part one of the protein blog...stay tuned to learn about vegan protein



 

Ahhhh Blueberries!!! Ahhh Superfoods!

I am trying to experiment with new foods and teach everyone about different superfoods that are becoming more common place in the market. 

First up we have CHIA PUDDING! I was in a jam for an on-the-go snack last week while rushing around and picked up a pudding from Live Market. It was great, but $4 (seen them go for up to $7). I thought I had to try this myself. So off to bulk barn I went...
I wanted to try something different so I used kefir instead of almond or coconut milk (and that was all I had in the fridge). I left it over night...
 It was actually pretty gross as suspected. Too tangy and tart, and I understand why all of the recipes that I found had some form of sweetness added. It became amazing  I added frozen blueberries and Splenda. I love the texture of half melted berries. Any berry will, or apples, pears, dates, etc.
You can try maple syrup or agave if you prefer. This will be a regular snack for me. All you need to do is soak 1/3 cup of seeds in 1.5 cups of liquid overnight.
Chia is in the mint family and is rich in omega three fatty acids. It is rich in b vitamins, iron, calcium, magnesium, phosphorus and zinc.
Be aware that there may be an increased risk of bleeding in those taking anticoagulants so avoid chia if that's the case.

The second recipe is my clients recipe for a Blueberry Protein Shake. Thanks Miss Penny for the tips!

2/3 cup frozen blueberries
1/2 banana (sometimes I use less, she has used avocado as well)
1/2 cup coconut/almond milk (she uses just almond, I prefer the combo. Have also used kefir)...
dash cinnamon chocolate chili powder (I used a bit of pumpkin pie spice and chili flakes as I don't have the choco chili)
optional- dash chia or ground flax or hemp hearts
1 scoop protein powder

      Let me start this little entry by saying that I have a lot of experience training older adults. In my 8 or so years of training it has become a speciality of mine. My eldest client was an 86 year old nun, where I would go to the convent and train her with a small ball from the dollar store, light weights, and a band. It really blows me away to see the health differences and abilities in adults who have been active their lives when compared to those that start exercise later in life.
       One of my "seniors" that blows me away, is turning 60 this month. I forget that, often. She typically logs about 16,000 steps per day, and weight trains with me at two times a week. She lifts 20 lbs dumbbells, deadlifts, and has been on the TRX. She is currently mastering hanging leg raises on the captains chair. She has worked in an active job for the past 20 years, and uses the stairs all day in her townhouse. She eats mostly whole foods, and I will featuring her protein shake recipe in the future. She has not missed a session in over 2 years, and has not once had a cold since I've met her.
         Other adults into their 70's have done 20 lbs pullovers, 30lbs lunges and pushups. These women are very knowledgeable about their health and make themselves a priority. They cook and eat healthy and take supplements. I have met others that are in their 40's and struggle getting up and down off the floor and cannot do more than 5 minutes of cardio. They typically work at desk jobs and do little activity. They have trouble doing daily tasks, and their risk for chronic disease is high. Many have had, or been told that they will need to have surgery on joints that have been stiffened and degrading due to sedentary lifestyles or excess weight. Being immobile is terrifying to many, and the funny thing is being mobile is the preventative key here. But people like to make excuses as to why they cannot get going.

Savoy Cabbage "tacos" with greek yogurt, ground seasoned beef, avocado and onions

       It can be very difficult to take time out and put yourself and your health first. Balancing a job, relationship, family, pets, household, social life, and your workouts/nutrition is high stress. Life is definitely demanding. I must say there are some things I miss out on in order to fit me first, and I struggle everyday trying to grow my business, rest, train, eat, and keep the two other members of my household happy. Its still a work in progress, but if you cant take care of yourself, how can you possibly do anything else? I went Goodlife and spoke to a sales rep who had me answer a questionnaire. She was impressed and surprised when I rated me as #1 on a list of priorities, and said "if only everyone else understood that."
       
         In the past I was simply concerned with the "macros" of my food, and calories, and often ignored other properties of food. (Macros means the macronutrients- carbs, fat, protein :) I remember munching on chemically sweetened yogurt and all bran buds for snack before a competition. Gross! Unpleasant and not the healthiest choice.
         I would work out through  pain, and remember suffering so badly before one competition that I could not run with a client because I was so stiff and achy.
         These days I don't leave the house before I've taken my fish oil for inflammation. I take time out for dates with my foam roller (we have a love/hate relationship. It's a necessary evil that I'm still wrapping my head around). I plan my workouts around killing two birds and they may not necessary be mapped out. Today Sierra and I went to the park to enjoy the weather and I did pushups, planks and dips on the picnic table. I take my supplements when I feed the dog hers, and make an effort to not forget them. I choose foods that will taste great, fill me up and provide me with other benefits. I don't think of the calories the coconut and fish oil add to my diet, but the things they do to better my life.
         When your body functions well, you will be more efficient, happier, and I believe more creative and excited to take on the challenges of life. It is so important to make the investment of time into ourselves, because the rewards at the end of the lifespan will be worth the initial effort. Who doesn't want to be independent, be capable of playing with their grandchildren, and out of the hospital or long term care? Stop wasting time worrying about your weight, or what others will think of your choices, and invest and yourself and your future by making positive and healthy changes.

2008 salad

      I "invented" this salad back in 2008 (before quinoa was popular) and am still not sick of the flavour combination. Quinoa is a complete protein, but is mostly carbohydrate, so do be careful with portion sizes. There are about 111 kcal per half cup (which is a serving) 4g protein and 20 g carbohydrate. It is a good source of magnesium, phosphorus and manganese. When combined with avocado, spinach, shrimp this dish a nutritional powerhouse.
         This version is cooked in chicken stock, green onions, shallots, and garlic. It has an avocado lime dressing and cucumber, corn, and peppers. I've cooked the quinoa and added the veggies to the same pot. You can add canned salmon and only need one pot for the whole meal prep. Experiment with chicken, soy  edamame for an asian inspired dish or olives, feta, roasted peppers and fish for a Mediterranean feel. Switch the herbs up as well, I've done mint with feta and loved it. As I mentioned, this is for a higher carbohydrate day for those really trying to lean out. For the average person it is a healthier everyday meal choice. It will do well a few days in the fridge as well.

Gourmet 2014 version, my bf is a bit more gourmet than most

Get Lean Tip of the Day:
Plan your workout ahead of time. Look at your schedule and see where you can fit in your activity. I'm always sure to tell everyone I know that I need to do a workout so that I'm accountable. I tell the bf when I need to leave and he gives me shit if I make excuses and it gets me out the door. Another great way to get a workout in is to look at a pile of laundry or dishes. Working out is more fun than housework IMHO. Sitting around the house in a bathing suit or crop top is a great way to get one motivated and get one to stop snacking (I'm partially kidding here...partially).

Here are some more great links for healthy quinoa recipes http://www.cookinglight.com/food/recipe-finder/cooking-with-quinoa I believe quinoa is getting overplayed these days so don't forget about other great grains like teff, bulgar, and buckwheat.
Train hard and eat lean my friends. Even if your day isn't  100% on track, don't fall prey to black and white thinking. Get back on the horse, and back on track. If you overeat think of it as extra fuel for an intense workout and hit the cardio for an extra 20 minutes. Don't let a small slip lead to a great disaster.

This is how I would eat it...pre shrimp photo

I was asked to give a talk for the Running Rooms 10k run group on nutrition. As usual I am posting the summary on here. This information has now become part of my required reading for new clients to my program.

Supplementation
*While it would be ideal to get all our of our nutrition from whole foods, it is unrealistic in this day and age. Our food is processed, soils contaminated, food sprayed, and genetically modified. The reality is food quality is not the best and we typically do not eat enough variety to get everything that we need. Stress, activity, and climate can cause us to have higher nutritional requirements.

1. High quality multivitamin for active women- take 1 to 3 a day with food. Find your vitamin from a health food store and look for a high potency vitamin. Many have enzymes, green food products and other micronutrients specifically for men, women, athletes or seniors.
2. Omega 3 fatty acids- omega 3s are important for joint health, brain function and cardiovascular health. It is difficult to consume adequate amounts of omega 3s with the typical Western diet. Omegas are found in oily fish such as salmon and sardines and in walnuts. Nutrasea is my favourite brand, and they also make supplements for pets. https://www.ascentahealth.com/  They are also essential for gut health and inflammation. The tangerine grapefruit flavour is delicious, but you can also get probiotics designed to add in your morning coffee.
3. Probiotics- A healthy gut means a  healthy mind. A large proportion of serotonin (the neurotransmitter known to affect mood) is actually found within the gut. If you experience bloating, cramps, IBS, or poor digestion a probiotic is absolutely necessary. Those with celiacs, crohns disease or colitis should be on a higher potency probiotic.
 Probiotics help to keep a healthy microflora in the intestines, which can be disrupted with antibiotics, illness, stress and chronic disease. Poor gut health can lead to disruptions in absorption of nutrients, and potentially deficiencies. It can also lead to hormonal imbalance and allergies if left untreated.
http://www.seroyal.com/ca/news/news-1.html Seroyal is a very high quality probiotic that has been approved by Health Canada for IBS and post antibiotic therapy. Probiotics can also be used to treat yeast infections.
To learn more about probiotics and prebiotics, read this https://nccih.nih.gov/health/probiotics/introduction.htm
4.Vitamin D- vitamin D is important for the absorption of calcium and bone health. It is also important in mood, immune function and inflammation. In Canada it is especially important to supplement as we do not get the vitamin D from the sun in the winter months. Air pollution and smog can also affect vitamin D exposure/absorption. Vitamin D is a fat soluble vitamin that is not found in many foods, but is fortified in milk.
5. Magnesium is one of the seven essential macrominerals (we need more than 100mg a day). Many people do not get adequate amounts of magnesium (estimated at 43% of canadians). Magsium plays a role in glucose metabolism (ie there is a relationship between magnesium intake and diabetes), muscle and heart health, and bone formation. Oh, and also don't forget that PMS and anxiety can be helped with magnsesium. Have I sold you yet? Magnesium can also help with migraines and restless leg syndrome. Speak to your local health food store about which supplement is right for you (and your doctor of course). Magnesium glycinate is a highly absorable form that I recommend to my clients,   http://umm.edu/health/medical/altmed/supplement/magnesium
http://www.medicalnewstoday.com/articles/286839.php


There is no one size fits all nutrition plan..
We are all very unique in our genetic makeup. It is important to recognize that one type of eating may work for some people, it will no for others. It is important to listen to your body and make a note of what foods make you feel good and what foods give your problems. Eat all foods in moderation, eating excessively will not be health promoting.

• Women are more complicated than men. We have different requirements and I believe more complex health issues than men. Many of these issues come from hormones and hormonal changes. Eating whole, nutritionally dense foods will help to keep your hormones balanced, and lead to a happier and livelier you. Hormones can be thrown out of whack when you are stressed, taking medications, are lacking nutrition, or from genetic reasons. See your doctor if you feeling unwell. 

• When you are running or doing any sort of exercise, you want to ensure that you will not feel discomfort, gas, or bloating. Be sure to give yourself enough time from your meal to your workout. Try to eat a combination of protein and carbohydrates about an hour and a half before your workout. Some good choices would be whole grain toast with nut butter and a banana, a chickpea and tuna salad, wasa bread with cheese and grapes, an omelette with quinoa.

• If you must eat right before your workout have something light that will be quickly absorbed. Some examples are a banana, a fruit smoothie, pretzels and nut butter/hummus, a homemade oatmeal bar. Greek yogurt and fruits. Something that you know will not irritate you and will not give you digestive problems.

• Don't expect your body to preform if you are not providing it with fuel and hydration. Prepare for your workouts and respect your body.

• Drink water and herbal or green tea throughout the day. Try having lemon or apple cider in your water upon waking and half hour before meals to aid digestion. Do not overdrink while eating, just sip throughout your meals. When it is time to exercise you do not want to have to chug water because you are not properly hydrated. This will lead to cramps, bloating, and the need to go to the washroom (not so ideal half way through a race!). 

• Post run/workout, be ready to get some high quality nutrition in your body within a half hour. This is the ideal time to get fast acting protein into your system, where it will help in repair and recovery after a hard workout. Protein shakes are an easy choice. They are portable, convenient, and require little preparation. Find a high quality whey protein or vegetarian protein from your health food store.  Use one scoop of protein (no less than 20 grams of protein) with either milk or yogurt or water, and some fruits. I like frozen fruit with kefir and   1/2 banana. Add chia, flax, coffee, or green tea powder to change up the flavour. There are a ton of recipes online.

• If it's time for a sit down meal post workout, ensure that you are getting a combination of protein and carbohydrates. 3-4oz (the size of your palm) of meat or fish or tofu, and 1/2-3/4 cup of brown rice, quinoa, or complex vegetable carbohydrates (like squash or yams) are some good ideas for post workout nutrition.  Of course add in some leafty greens as well. Add healthy fats like avocados, olive oils, nuts, fish, and eggs to your diet. These fats keep you full and aid in the absorption of other nutrients.

Here is some of the handout that was given at the emotional eating seminar that I put on last Sunday. Thank you to all that came out. I finally took a day for ME time and am getting caught up on the all of the things that have been piling up. Feels great :) I hope you all had a relaxing and healthy weekend.

1. You eat in response to a situation, whether it be a positive or negative one. You get a bonus, an excuse to go for pizza. You get into a fight/breakup and reach for Haagen Daaz. While it is ok to have emotional ties to a food due to a memory or family/cultural tradition, it is not ok to eat mindlessly.
2. You are eating to pacifiy, distract from or to soothe a feeling. Numbing yourself from experiencing an emotion.
3. You are eating mindlessly. This includes multitasking (while doing other things), stuffing your face or eating frantically. You are not savoring each bite and enjoying your food.
4. You are eating when you are tired or do not feel physically hungry, or it is not on your meal plan.

1. BE MINDFUL! You need to learn how to be in touch with your emotions and feelings. When anxiety, panic, sadness, or any other emotion arises, you must take a deep breath and be calm and in the moment. Ask yourself what you are feeling. Label the emotion.
   If you are in a busy situation be calm and excuse yourself to be somewhere quiet to process the emotion and think it through.
2. Think about how you can respond to the upsetting emotion .Do you need to do a workout? Call a friend or doctor? Cuddle with your dog? If you feel the urge to eat distract yourself for 15-20 minutes at a time and go for walk to clear you head (away from the grocery store)
3. Be sure to eat on a regular basis and don't skip meals. This will keep your metabolism fired up and prevent binge eating due to starvation or extreme hunger.
4. Lean to recognize the difference between emotional and physical hunger. It is a good thing to be hungry between meals. If you are not hungry every 4 hours, you need to evaluate your portions. Feeling hungry is not a bad thing.
5. Exercise on a regular basis. It will help with food cravings and keep hunger at bay, as well as keep cortisol in check (Fight or flight response).
6. Drink 3 litres of water a day to ensure you are not mistaking thirst for hunger

Strategies to prevent emotional eating:

Breathing
Councelling, call a friends, cry, clean

Emotional Hunger	Physical Hunger
Comes on suddenly, an emotion hits and you need to eat ASAP	Is slow, you get an empty stomach, a rumbling, a deep ache or pit in your stomach with nausea at times. Comes on over hours.
You are typically craving something specific. Usually with the fat/sugar combination or deep fried food with a specific mouthfeel. Typically junky food.	You are open to eating a wide variety of healthy foods
Is in the “head”. You get ideas about the taste and texture of a food and you feel urgency to get that food.	Is physical and in the stomach first. You can wait until you eat, although if you wait to long dizziness, nausea, and low blood sugar, irritability may occur.
Is coupled with an upsetting event/emotion. Such as angry boss, difficult children, exhaustion. You use the food to soothe your emotions.	Occurs because you physically need the energy to fuel your body through the day and it has been awhile since your last meal.
Involves eating absentmindedly. While doing something else, eating quickly. You may not notice how much you are actually consuming. You may binge eat to stuff emotions away and eat foods that trigger calming brain chemicals. You may suffer from bloating, gas, and pain from overeating.	Involves choices and awareness and being present in the meal. Eating slowly and savouring your food is part of normal eating. You can make a decision to stop half way through the meal if you are getting satisfied and not to overeat.
Feelings of quilt typically accompany overeating and bingeing. You may beat yourself up right after the meal making yourself feel even worse. This becomes a vicious cycle.	Eating is a normal behaviour and function of life and should not invoke guilty feeling.

• You are not expected to be perfect, you are not to be on a diet that restricts you from foods (unless you have allergies).
• Work indulgences into your meal plan so that you do not crave them (unless they will trigger you to over do it, go slowly)
• After a slip happens, recover gracefully. Ask yourself why you slipped up, and what better ways there are to go about dealing with the emotions next time. Did the stratgegy that you implement work or not?
• If you overate, rather than beat yourself up, think of the extra energy as fuel. (If you are sick or overstuffed do not workout). If I have too many calories or junk, I use it as an opportunity to do an extra long way. Don't feel like you have to overcompensate, but make use of the fuel you put in your body.
• Intermittant fasting or cleansing are popular trends. While I do not think going long periods of food is a great idea all the time, consuming clear liquids for a half a day after a binge, going hungry and eating protein and veg for the rest of the day can reset the body so that you do not feel so sluggish
• Make note of how you feel/felt during and after the emotional eating/binge. Remind yourself next time of these feelings (ie sick, bloated, nauseous, weak)
• Do not engage in all or nothing thinking and let one binge ruin a week or month. Do not engage in negative self talk. Get back on that horse.

• Body image is a persons inner perception of their own body. This encompases race, abilities, facial features, weight, height and other things. One's sence of well-being and satisfaction can be related to their body image.
• What are the different messages we are receiving from the media about the ways our bodies should be?
• Are these messages getting better over time?
• Why we should focus on exercise and health over weight lose and body shaping...
• You will not be remembered for the size of your waist or breasts. You will be remembered for the way you treat others and impact others lives.
• This being said, if you take care of yourself and are happy with who you are, you will be in a better position to accomplish the things you want in life and will be outwardly happy and have better relationships.
• Exercise because you love your body, not because you hate it
• Catch yourself in the midst of a negative thought and nip it in the bud
• Write a list of the positive things that your body can do
• Exercise helps your skin! (see previous blog post)
• Dress to impress, have fun with your body, pay attention to the bits that you don't normally like or even acknowledge (massaging your feet and fingers, forearms etc)
• No one likes a complainer
• It is good to have goals and aspirations, but finding a balance
• Celebrities...tabloid magazine, paparazzi shots, constant scrutinization, etc

Goals....

• When you start a new program, always start small. If you are a beginner exerciser, make it a goal to get to the gym 3 times a week to start.
• Don't expect an instantaneous life overall in a month. Starting with adding in a breakfast, or cutting out late night eating a good first step
• Remember, changing your life is a process

      Fat loss is tough. Really tough. The reality is that exercise is AMAZING for your health, but since most people lead sedentary lifestyles, it is the bare minimum to keep one healthy. When someone has fat loss as a goal (most women do) I tell them from the get-go, give yourself at least three months to see change in your body. Embarking on an exercise routine is a challenge in itself. Getting yourself into a regular routine (especially during the winter) and tailoring your nutrition to the point of fat loss is nothing short of a miracle.
    
  Losing fat takes sheer devotion and discipline. Bottom line. It's not easy. If it was we wouldn't have such an obese population. Lets take a look at the numbers of fat loss (please keep in mind hormones also play a huge part in fat loss, and its not as black and white as I am writing, but this is a very good starting point)
1 pound of fat = 3500kcal..therefore to loss a pound you need to be in a calorie deficit of 3500kcal.

So  my BMR (basal metabolic rate, or the base number of calories burned per day, based on height, weight and age ) is 1341.5 kcal. This does not account for exercise. HOWEVER, when instructing people to lose fat, I say take this number as your daily requirement. The extra exercise should be the work that puts you into a calorie deficit and will allow for weight loss.

Check your BMR here http://www.bmi-calculator.net/bmr-calculator/
Now BMR or that Harris Benedict Equation (which allows more accurate caloric requirements based on activity) does not account for lean muscle mass. I know that I require a hell of a lot more than 1341 kcal because I walk about 2 hours a day, and I have more muscle than most females. I say every pound of muscle burns about 50kcal a day.

Lets say my BMR is 1341 kcal and I would like to lose 5 pounds. Let's go on the conservative side and say I am lightly active which means my daily calorie requirement would be 1843 kcal a day to maintain my weight. There's 7 days in a week, so to lose a pound a week I would need to be in a deficit of 500kcal a day.
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
Here are some of the ways I could burn those calories:
1 hour of running (slowly) would burn about 470 kcal
1 hour of vigorous weight lifting burns 354 kcal
1 hour of yoga is about 240 kcal

So lets say I do 3 half hour weight training sessions, and 2 half hour runs, and a half hour of yoga in one week. My calorie deficit is now 708 kcal for the week from exercise.
Which means I need to lose another 2792kcal through food intake if I want to lose a pound a week. That is a little daunting, meaning I need to eat only 1444kcal plus do my exercise to lose weight.
Ideally I would be eating breakfast, snack, lunch, snack, and dinner. So when planning my day it would look something like this:

breakfast: 300 kcal
snack: 250 kcal
Lunch: 300kcal
snack: 250 kcal
Dinner: 350kcal

This is just approximate but is a general guidleline on how to allot calories.

NOOOWW....I HATE CALORIE COUNTING! I did it for years when starving myself, and refuse to do it now (unless training for a show). However, if you want to be successful in your goals for weight loss it is absolutely necessary. I do not think it is a lifetime solution (unless you want it to be), and as you get used to your new life style, and optimize your hormones and build muscle, you will understand how to eat and not need to do this tedious awful process.

If you want to succeed you need to understand these basic facts (again they are oversimplified here) and work with them. It is easy to slip and cheat and using myfitnesspal.com is a great way to be accountable.

I had to meaning to write a blog on hypothyroidism, and I saw that the hormone expert, Natasha Turner, was on Marilyn Dennis. I tuned in and learned some interesting new things about treating hypothyroidism. Check out todays show here. Here are some of the main points discussed on the show:

• Thyroid function has a huge impact on how you look and feel every day, the thyroid gland is a large endocrine gland in the neck
• It is very common to have thyroid disruption, the thyroid releases hormones that impact metabolism of every cell in the body and affects the function of many other symptoms
• Hypothyroidism slows every cell in the body down including metabolism.  The TSH (thyroid stimulating hormone) test will evaluate whether your thyroid is underactive.
• Symptoms include extreme fatigue/fogginess, lowered mood/depression, low motivation,  unexplained weight gain (a significant amount in about 3 months, weight gain despite exercise and diet), hair loss, irregular periods, constipation (ie metabolic slow down), feeling cold (slow metabolism means you can't stay warm).
• Women taking hormone replacement may experience symptoms of hypothyroidism due to high levels of estrogen or low levels of progesterone, be sure to keep your health monitored when changing medication
• Go see your doctor even if you have one symptom, and get your thyroid checked. Also ask for ferritin and b12 to be checked, as some of these deficiencies have similar symptoms. Be sure to get your blood work result.
• Normal thyroid function is 0.5-2 , the grey zone 2-4.5, above 4.5 is qualified as hyperthyroidism.
• If you are in the grey zone you may have symptoms of hypothyroidism, but the doctor may not recognize you as having hypothyroidism

Natasha Turners 4 Week Thyroid Boosting Plan

• Week 1: This week is all about replenishing nutrients and restoring hormones. The first two weeks of the thyroid boosting diet are a hypo allergenic, anti-inflammatory diet. We want to keep cortisol levels low, lots of greens, healthy fats, chicken, fish, turkey, shell fish, nuts. No red meats or pork, no citrus fruits or dairy, chocolate, alcohol, wheat or grains. Estrogen suppress thyroid function so avoid soy products. Try calcium gluconate, iodine, and probiotic supplements. Take Ashwagandha  if you are stressed to lower cortisol levels.
• Week 2: Add in one serving of potatoes or gluten free grains, at dinner preferably. Quinoa is the best choice. Continue on with week 1 diet. You should start to have more energy this week.
• Week 3: This week is very important. Any allergens need to be removed from your diet due to stress on the body. Try citrus first and see if there is any reaction such as, tired, stiff, achy, bloated, irritable. Try beef, cheese, yogurt, grains. Try one food each day and test reactions. If you have any inflammatory response, you need to cut these foods out of your diet, you can re-try at 3 to 4 months.
• Week 4...and beyond: eat for optimal hormonal balance. Eat protein at every meal, but not the types that cause problems (as tested in week three). Have a Quest bar or detox shake if you are in a hurry. Lots of greens, water, and sleep area always recommended.

She loves Quest bars as much as I do...

Natasha's recipes for the diet can be found here 

         Parsley, while a popular herb in cooking, is often overlooked as a nutritional powerhouse. Full of antioxidants including a very high vitamin C content, Parsley is an alkaline food and has anti-inflammatory properties. It is an excellent source of vitamin K, vitamin C, vitamin A, and iron! Juiced parsley, or parsley in smoothies can aid is liver and kidney detoxification, and is a great way to cleanse the body. It is a natural energy booster, and I love a bit in my smoothies in the morning, or as a tea with lemon. If you have kidney disease please speak to your nephrologist as parsley is high in phosphorus and potassium and oxalates and may be contraindicated.
   
 I made a simple Parsley and Cilantro sauce for white fish in my magic bullet. It was surprisingly easy and delicious, and a quick way to get the health benefits of two herbs.
Try some of these recipes to incorporate parsley into your diet.
Alton Brown Parsley Salad recipe
Quinoa Tabule
Parsley Pesto
Cilantro Chimichurri



Yes, I'm wearing these in public.

       I was reminded this morning that we are now 1/6th of the way through 2015. Are you all on top of your goals and priorities, or are you slipping back into old habits? I will admit I have slipped a few times on some of my goals, but woke up this morning and took the reins back and got right back up on that proverbial horse.

Slips are part of the process, but it is really necessary to learn and grow from each time that we stumble. If you have a bad food day, ask yourself what emotions caused you to make poor eating decisions. Were you hungry and desperate or tired, bored, lonely, stir-crazy in this cold weather?
       
I'm definitely learning that there are more components to health than I originally thought. I'm starting to realize organization is becoming important to me. Tidying up my space, getting good nutrition in the morning, de-cluttering helps me mentally. It also makes me more likely to exercise and get off my butt due to the feeling of empowerment.
     
Challenge yourself once a week to do something outside of your comfort zone that might be a bit difficult, even when everything feels like a chore in this weather. 

I also wanted to introduce everyone to a fabulous blog from a dear friend of mine, who I find very wise and inspirational. Be sure to check it out http://www.heartmindsoul.ca/intro/ 

Another great blog and healthy recipes are located here:http://talesofakitchen.com/cookies-brekky-bars/grown-up-dark-chocolate-quinoa-cookies/

Check out the quinoa cookie recipe, as well as other tasty, healthy treats. Check out her smoothie recipes. Can't wait to try the coconut chai!

Thank you to the Running Room in Liberty Village for having me give a nutrition talk to their Begin to Run Group! Here is a summary of what we talked about today.

• There is no one size fits all eating plan. Everyone is very unique in their genetic make up, health history, activity level and nutritional requirements. It is very rare that I will put clients on identical meal plans although the basic staples may be the same. 
• Nutrition and health are very confusing as we get conflicting information from many sources such as the media, friends, experts, doctors, and companies promoting their own products
• It is very important to ensure that you plan out your meals to prevent hunger which leads to overeating, hypoglycemia and lack of energy, and in the long potentiallhy metabolism reduction or catabolism (muscle breakdown** this occurs when people frequently go very long times without eating or are on very low calorie diets, I have seen this too often in women).
• To ensure optimum metabolic rate aim to eat every 3-4 hours, small meals with snacks (for more active people).
• Every meal should contain a protein source combined with carbohydrate and or fat.
• Carbohydrates are our bodies main source of fuel. The North American diet typically contains a high amount of processed carbohydrates, which are easily converted to fat and lack nutrition.
• Protein is essential for muscle repair and recovery, and will help to keep you full between meals. Depending on who you speak to, you require anywhere from 0.8 g/kg - 1g/lb of body weight. I aim for the higher end because my body functions optimally on a high protein, higher fat diet with carbohydrates from vegetable sources. Vegans will tend to get more carbohydrates than meat eaters because most plant sources are also full of carbohydrates.
• Eat a snack 1.5 hours before exercising to ensure you have enough fuel to power you through your workout. A snack of protein/carbs is ideal, but nothing too heavy as you don't want to feel sick.
• Protein shakes are a good way to get nutrients and protein into your diet. Whey is a left over from the cheese making process and is derived from milk. Whey isolate is 99% lactose free, and is an alkaline protein. It is typically fat and carbohydrate free, portable and quick.There are also many vegan proteins powder and meal replacements on the market.
• Protein shakes are great post workout as they are absorbed very quickly into the blood stream, and can help in repair and recovery. Shakes take minimal effort to digest and absorb, which allow the bodies energy to repair your tired muscles. It is recommended to have protein within 30 minutes of a workout.
• I recommend using kefir, milk, non-dairy milk,  yogurt, and fruits/vegetables in your shakes. You can use shakes as a snack or breakfast as well. Be mindful of the amount of carbohydrate that you add to your shakes if looking to shed pounds. In a meal add nut butter, avocado, or flax oil, or some oats/fiber to slow down the absorption of the shake, or switch to casein protein to keep you full for a longer period of time.
• Be sure to drink water and/or herbal tea throughout the day. Dehydration can inhibit exercise performance and recovery, and can cause cramping. Thirst can also be mistaken for hunger and cause overeating. Sipping water throughout the day is the best idea, and this will inhibit bloating. Add the juice of a lemon to water to help with digestion and to alkalinize the body.
• Eating foods that are alkaline are a way to ensure energy and prevent diseases. Check out this detailed alkaline food chart.  .  Be sure to eat a balanced diet to ensure that you are getting a variety of vitamins and minerals.
• Keep energy levels high and your digestive tract functioning optimally by consuming fermented foods and probiotics. Sauerkraut, kefir, miso, kimchi, pickles, plain yogurt and kombucha are examples of delicious foods that contain healthy bacteria that contribute to good intestinal health. If you don't eat these foods be sure to supplement with a probiotic. 80% of the bodies serotonin is found in the gut, so a healthy gut may be related to a better mood!

Snack Planning!
Protein sources:

• 2 eggs (fat source as well)
• 1/2 - 3/4 cup cottage cheese
• 1/2 cup egg whites
• 3/4 cup greek yogurt
• 1 scoop protein powder
• Quest/Greens +/Simply Protein Bar
• 1 cup milk
• 3oz meat (sliced turkey/chicken most often)
• 1./2 cup edamame (fat, carb, and fiber source as well)
• Tofu (80g)
• Oysters, shrimp, scallops
• Canned salmon/tuna (I love the flavoured tuna do not require can openers)
• 2 babybel or laughing cow cheese (fat as well)

Fat/Carbohydrate Sources

• 1/2 cup lentils/beans (combination of carbs and protein)
• whole grain/rice crackers
• nuts (fat/carbs/protein source) (12 almonds is one serving)
• rice/quinoa cakes
• 1/2 cup brown/wild rice
• 1/2 sweet potatoes/yams
• Fruits (1 fruit= 1 serving)
• 1/2 cup Vegetables (eat leafy greens freely)
• 2 tbsp. Hummus or other Greek yogurt dips
• 1/4 avocado
• 1/2 cup quinoa
• 1 cup soup with vegetables or whole grains (meat or fish included is a complete snack

Links
Genuine Health's Fermented Products
Simply Protein Products
My favourite fish oil, Ascenta
Progressive Nutrition-, great mutlivitamins and protein/greens
Quest Bars!

Feel free to email me whitneynicolehills@gmail.com to set up an appointment, with questions, or add me to facebook with the same email.
Happy Training :)
The Running Room webpage

          I was blessed with trying the amazing pad thai at Rawlicous many years ago, and was instantly hooked on zucchini noodles. I have been bugging my chef partner to make them for me (as I was afraid to ruin them forever by making an awful dish). He purchased a $7 peeler from Kitchen Stuff Plus,(this one is similar, but I can't find mine http://www.kitchenstuffplus.com/20040-Microplane-Twist-Spiral-Vegetable-Slicer-Black.aspx).
     My fantabulous man created AMAZING dishes- a Bolognese Sauce on zucchini noodles, a combination of zucchini with heirloom carrot noodles with enoki mushrooms and rainbow trout, and another meal of 2 hour roasted balsamic chicken with an almost ratatouille like sauce. Can you tell he loves this stuff? From a zucchini hater to lover with a mere $7, he has sworn off any other type of noodle and was amazed with how tasty healthy can be.
         1 zucchini has only 35 calories, so feel free to load up on these portions. Throw in frozen veggies while making a sauce, try enoki mushrroms to add in some texture, use peanut sauce to bring some thai flavour or try different nut pestos. Tonight I threw a plain can of tuna into my pile of noodles for an easy dinner that is low carb and high protein.
        Despite having Italian in my blood, my tolerance for pasta is very, very low. I always feel wretched after eating it and am pretty adverse to any pasta dish. It will active my IBS symptoms which very few foods do. My partner has celiac disease, so zucchini noodles are a godsend to us.
       You need to see the website Inspiralized, which has a ton of wonderful recipes and tips! I dare you to try some one of these recipes and be blown away how delicious healthy can taste, and how talented you can be in the kitchen.

        There are many factors that affect a woman's ability to get in shape, include stress, hormones, adrenal glands, sleep, and mood (in reality these things are all connected to one another). One thing I watch many women struggle with is alcohol consumption, which I believe can affect success in weight loss. I decided to blog about this topic because I have a lot of clients looking to cut out booze in the new year, and I personally notice a huge difference in my body when I lay off the drinkies.
         I did some research on alcohol and muscle building, and most of what I read was focused on men. It basically said that studies have shown that alcohol consumption did not cause more weight gain when the calorie intake was compared with that of carbohydrates or fat. In fact, some research showed that those who consumed wine calories had more weight loss. Some studies show that testosterone levels are decreased when alcohol is consumed post work out, others showed little testosterone reduction. Testosterone levels, as you probably know, play a huge part in muscle building, but women have much lower testosterone levels than men, and we metabolize alcohol much differently. In fact, we are much more complicated beings than men. I doubt anyone will argue that it is much more difficult for women to get into shape than men.
       Alcohol affects hormone levels which are responsible for bone building, glucose control, reproductive function, and mood. Alcohol is absorbed directly from the stomach into the bloodstream, and unlikely most other nutrients, can be absorbed within 5 minutes on an empty stomach. It can irritate the digestive tract and impede absorption of other nutrients. Due to the fact that alcohol is considered a toxin, all of the bodies energy and metabolism with focus on ridding the body of alcohol. Therefore lipid oxidation (fat burning) and protein synthesis (muscle building) is put on the backburner. Those with cardiac issues and high lipid profiles are even more at risk when consuming alcohol, and it is very important that these individuals avoid alcohol. I won't even start to speak about injury to the liver, a necessary organ.
      Interestingly enough, it is not the calories in alcohol that cause the most issues with weight control. While they are empty, a drink here and there will not sabotage your diet or weight loss. The key, as with all consumption, is moderation. When over-consumed, alcohol calories will add up. The tendency to overeat both the night of consumption and the following day also becomes likely, as fatty, salty, and carbohydrate heavy foods are often craved(due to the reduction in blood sugar).
       Alcohol can also contribute to PMS symptoms, as well as other reproductive issues. Dr. Libby Weaver, author of Accidently Overweight, recommends that women with any sort of menstrual or reproductive issue take one month off of alcohol, or at least the two weeks off around the menstrual cycle (I have found journals from 1960s saying alcohol and PMS are not related. This is outdated research). A taxed liver may cause increased amounts of estrogen in the body, affecting hormone balance and fertility. For the men out there, it also decreases sperm count. Too much estrogen can then affect thyroid function, which can also lead to weight loss problems. It's all connected.
       While I don't want to sound preachy or no fun, it really is best to consume alcohol in moderation one day or two days a week at maximum. Drink water between alcoholic beverages to ease the taxation on the liver and be sure to eat a nutrient dense meal before consumption to prevent becoming intoxicated and hung over. I can honestly say the longer I go without a drink, the faster I build muscle and keep my stomach flat and lean. My thinking as become clear, and my mood much better. Don't get me wrong though, I will be enjoying the benefits of red wine here and there :)
Happy training!

       I've been blessed in getting a few new clients the last few weeks and decided to cover some groundwork in writing here rather than explaining and re-explaining things and leaving out key points in person. So follow along and I will try to stay focused on weight loss, muscle building and body transformation.

1. Not eating carbohydrates, not eating enough food in general...
The bottom line is most people I see are stuck at a desk and then stuck on a streetcar for 8-10-12 hours a day. This is a very sedentary lifestyle. These types of people do not require much fuel. However the type and amount of fuel really depends on when a workout is getting done and what type. I would highly recommend these types of people try to strength train 3 days a week, and have 2 days of cardio training. If you can get 5 days of weights in, mixed with cardio, all the better. The reality is most people can only commit to 3 workouts a week. These three workouts should be very intense an non-stop. If you workout early am, you can save your first meal to after the workout and combine some complex carbohydate with protein. If you train after work, be sure to have carbs and protein following your workout. A lot of people are concerned about night time carbohydrate intake, but carbs are necessary for repair and recovery.

Eating one meal a day is just plain stupid and a good way to sabotage weight loss. Being too busy for lunch or a snack before your evening training sessions is a bad excuse only. Plan ahead and bring your food prepared, even if you have to eat in transit.

2. Not sleeping or consuming water...
This is slave labor. To my fellow horsey people...would you expect your show mount to preform well unrested or thirsty and dehydrated? Would you expect your car to run without gas? Nope. So why would you change the rules for yourself? If we did this to a pet it would be abuse. Treat yourself as nicely as you would your pet.

3. Overdoing it...
If there's one thing my nutrition degree taught me it is that moderation is the most important thing. Training like a maniac while cutting back on calories (and nutrients like fats) will stress your body and increase cortisol production. Rest is when your body repairs muscle (and makes in grow!). Under eating to lose weight is counter productive because you can lose muscle and slow your metabolic rate slightly. You know you are lacking something if food is on the brain constantly.If you are fuelling your body in a healthy way you should not be preoccupied with food. Check with a health professional if this is the case. All food groups are ok once in a while if you do not have allergies.

4. Stepping on the scale..

The scale is clearly lying..

As you start to exercise your blood volume can increase, and muscle takes up much less space than fat. If you are building muscle and losing fat your weight can stay the same. Pay attention to how good you feel and how your clothes fit.

5. Trust your trainer and COMMUNICATE!!!!
I have seen every diet there is, and there's a reason you are not it. Carb cycling, intermittent fasing, low carb, fitness model diet...I know it's out there. Chances are the reason I have not  put you on one of these regime is that I know that most people don't have the motivation or time to eat 6 meals a day. Sure if you'd follow it you would see results faster, but I know you probably won't commit to it and it will frustrate you. Do what is practical for your life. Don't copy your neighbour, don't trust any fads. What you put into your training and diet is what you will get out of it. Bottom line.  Be patient, Rome wasn't built in a day, neither is your new fit and fantastic body. As I always say, consistency is the most important factor in changing your lifestyle.