BODYPUMP!

can you say, "FREAKING OUT!!" because I can and I am.

just recently I started taking Body Pump classes at my gym. BODYPUMP is a class offered by Les Mills using barbells and weights to sculpt, tone and strengthen your entire body. all too often we get stuck on the cardio train. cardio is brilliant. it's great for building endurance and keeping your insides healthy (the heart loves cardio). but sometimes we forget that fitness is a marriage between cardio and strength. we go for a run....jump into a spinning class...walk...swim, all the while burning calories and getting our heart rates up whilst neglecting to build and strengthen our muscles, which will ultimately improve our performance in all areas of fitness. one of the most common misconceptions concerning weight training is that if you lift you'll look like those she-men with thighs the size of your torso. not true!! unless you're intentionally training for a weight lifting competition (and pounding protein like it's your job), strength training will not result in obscene muscle bulges. Let's talk about the benefits of strength training, shall we?

STRENGTH TRAINING:

1. protects bone health and muscle mass: after adolescents we all start losing approximately 1% of our bone/muscle strength every year (yikes!). strength training has been shown to stop, prevent and even reverse bone and muscle loss. what!? science. is. so.cool!!

2. makes you stronger and fitter: yes please. muscles are being strengthened and toned by contracting against the resisting force of weight. as you replace fat with muscle, your bod is not only going to feel healthier, but you are going to look HOT. 

3. helps develop better body mechanics: balance. coordination. posture. all of these things get better with strength training. vitally important among older adults, strength training can reduce the risk of falls by up to 40%.

4. plays a role in disease prevention: strength training can be as effective as medication in decreasing arthritis and lower back pain. strength training can help increase bone density and reduce the risk of bone fractures. strength training can also help improve glucose control (super important for anyone with diabetes). 

5. boosts energy levels and improves mood: (like coffee, only better!!) strength training presents a big endorphin (natural opiates produced by the brain) boost. and that's not all - research shows improvements in sleep and overall quality of life as strength training has antidepressant properties. 

6. burns more calories: there we go! (I know some of you are saying, nicole, quit it with all this rubbish, just tell me how I can drop 10 lbs. well...here it is...)  our bodies continue to burn calories after strength training, known as the 'after burn' or 'physiologic homework'.  More calories are used to make and maintain muscle than fat. strength training can boost your metabolism by 15%. 

tell me you're convinced. yeah!? don't for one second think you can't do this because you don't have access to expensive weight machines, barbells or dumbells. strength training includes plyometric exercises like pushups, situps, lunges, squats, etc. NO EXCUSES! if you are more advanced and you think you'd like to give a class like BODYPUMP a try, I say go-for-it!! remember to use light weights your first time and see how you feel afterwards. take a buddy, it's fun!! I'll be honest, after my first class I thought, 'wait, was that it? I'm not sweaty', but two days later, boy was I eating my words. you will be sore! and you'll want to make a habit of it. heck, I've only taken 5 classes and I'm going to get certified this weekend. crazy!? mmm. probably. I'll keep you posted on the training. In the mean time, learn more about BODYPUMP and other Les Mills programs here.  

who's coming with me!? 

Restaurant War(nings), as per Dr. Oz:

Once upon a time, I worked as a food server at a little bar and grille. yes, a food server is exactly what it sounds like...the person not quite cool enough to take your order but more than capable of delivering your meal to your table and doing the rest of the not-so-shiny bits of the job. The locale will remain unnamed, however, after having spent the majority of my summer in the kitchen (for the sole purpose of a pay check) I refused to allow my family to step foot in the restaurant. I could almost promise that your fingers would not be the first to touch your food, and heaven forbid you sent something back with a complaint. but that's neither here, nor there. all this to say, NEVER EAT OUT. I'm kidding (sort-of). 

I've made mention of the benefits of cooking your own meals in previous posts, but eating out can't always (nor should it have to) be avoided. you can make healthy choices irrespective of where you choose to dine. no excuses. even Turkey Hill sells bananas and hard boiled eggs. 

Recently, Dr. Oz targeted some of the secret issues restaurants fail to acknowledge. so, consider this a cautionary tale. I'm not saying that all restaurants are the pits. In fact, I've seen, first hand, dining establishments that are top-notch and run by the book. Just be wary and do your research. Your health is a priority. if it's not, it darn well should be. act accordingly. 

Here they are, Restaurant SECRETS: 

1. Your meat might be rotten. 
"An old trick is to keep steak that's past its prime and wait until somebody orders it well-done. The more you cook the meat, the more you disguise its flavor – so restaurants are able to serve you food that’s really past its prime." 
SOLUTION: order your steak medium. that way they have to use fresher cuts of meat. 

2. Your meal comes with added sugar!
"Do you ever wonder why some of your favorite dishes look shiny? The answer is extra sugar. It’s added to most pasta dishes to help cut the bitterness from the tomato sauce. It’s even added to pizza dough! It makes the food taste better and keeps you coming back for more. The extra sugar is adding calories to your meal and inches to your waistline!"
SOLUTION: While hard to avoid, you can ask your server what is included in the steak seasoning or ask for your veggies steamed instead of in that oh-so-good sugary butter sauce. 

3. Buffets bread bacteria. (doesn't the word buffet just make you want to gag!? ick.)

"The danger of buffets is that the food sits out at inconsistent temperatures. The food on the bottom is burnt, while the food on the top is too cold. Additionally, you don’t always get real ingredients. A recent test from West Virginia University concluded that scrambled eggs from two restaurant buffets were not made from real eggs but from liquid egg substitutes containing less protein and more water. Anything that’s all-you-can-eat is usually either low quality or food made from starch or heavy in fat."

SOULTION: Don't eat at buffets. but if you haaaave to, go when they first open and the food is at it's freshest. 

4. Serving trays are filthy. 

"Busy restaurant workers don’t have time to clean a tray. If they do clean it, they are often using the same dirty cloth to wipe them all clean - spreading the germs!"

SOLUTION: Ask for food in a to-go container or bring an antibacterial wipe. 

5. The 'special' is often a poor choice. (s c a r y!) 

"Restaurateurs know that many diners will order a special, and consequently raise the price. Sadly, the daily special may not actually be special; instead, they are usually made of the food the chef needs to get rid of fast. This includes aging meat and fish, old veggies and leftover sauces."

SOLUTION: Don’t be shy about asking the waiter questions about the ingredients. And don’t order a special on Sunday! Restaurants very rarely get food deliveries on the weekend, so anything served on Sunday night has probably been in the cooler for a few days.

6. Water pitchers are unwashed.

"Water pitchers are sometimes washed only once a day – at the end of the night. That means during the day, they just get recycled and used over and over again. When the waiter comes around to refill your water – watch! – does the pitcher actually touch your glass? If the waiter is touching all the other patrons' glasses with the same pitcher, think about all those germs you are about to drink!"

SOLUTION: don't drink straight from the glass. ask for a straw. 

7. The music dictates how much you eat. 

"Music sets a mood – and it can affect your eating habits. If a restaurant is playing loud music, you feel like you have more energy. That makes you order more and eat faster. It also means you’ll overeat. The bonus for the restaurant? You’ll leave faster – helping the restaurant get more customers in the door!"

SOLUTION: Be conscientious the next time you dine out. Enjoy the music, order carefully and enjoy your food.

8. Leftovers are great! but...don't ask the waiter to pack them up. 

"Remember, there's no special 'leftover boxing-up station.' Your plate could be left in the kitchen next to dirty dishes and garbage. You have no idea how your food will get into your leftover container."

SOLUTION: ask for the to-go container and box it up yourself! 

9. You're better off licking the floor than restaurant lemons. 

"Most restaurants never wash their lemons. They stay in the box that they were shipped in until they end up on your plate. In an independent test, Dr. Oz discovered 5 out of 5 lemons from five different restaurants were coated with germs including mold, bacteria, staph and Candida yeast" – ew!!

SOLUTION: go lemon-less or squeeze the juice in/on yourself, avoiding the rinds. 

10. Decaf serves as Caffeinated. (after dark) 

"If you order coffee past 8 p.m., it’s most likely decaf. Restaurants don’t want to wash two pots so they often use one and fill it with decaf. It saves them time and money to serve only one option."

SOLUTION: If you need caffeine, order an espresso or cappuccino - these are made to order 

11. Bathroom cleanliness dictates kitchen cleanliness. 

"Although it may seem counterintuitive to associate a restaurant’s bathroom with their kitchen, these two places often share the same level of cleanliness. If a restaurant can’t be bothered to keep the toilets and sinks clean, then imagine what their refrigeration and workspaces look like in the kitchen."

SOLUTION: Don't eat at a restaurant where the bathroom trashcan is more than half full. Is there toilet paper? Is there soap? Make sure the bathrooms are being regularly monitored and cleaned.

don't be fooled by Don Draper:

If you have been living under a rock you may not be familiar with the Mad Men trend. If that's the case, ignore the title and understand that this post is all about unveiling the magic of marketing. 

Men's Health News recently interviewed Ilyse Schapiro, M.S., a registered dietitian in New York City who shared with readers some of the secrets of the trade. I have told you before that there is no legal definition for the word 'natural', it has absolutely no FDA regulated printing stipulations. It won't take long for you to find 'all-natural' granola bars or tortilla chips in the supermarket that in fact, are not, all natural (Pepsi Co. is in a big legal war about this concerning a few products claiming to be au natural when the ingredients include GMO's. oops!) Here are a few other sneaky ploys to watch out for:

1. "Fortified with Omega-3's" -  Fish oil is fab. It aids in reducing bodily inflammation, lubricates your joints and keeps your metabolism running smoothly. The USDA daily recommendation is 250mg. However, when cereals and whole grains claim to be fortified with Omega 3's they are using ALA, a type of Omega 3 that is not readily absorbed by our bodies, unlike DHA and EPA which are found in oily fish and fish oil supplements. 

2. "100% vitamin C" - Yes, vitamin C is very important for immunity, however, don't be scammed into buying a more expensive product because of the claim. Chances are you have no trouble consuming more than your recommended dosage without supplementing. One orange contains 116% and half a cup of chopped red bell pepper contains 158% of your daily requirement of C. Chances are it's not something you need to worry about. 

3. "Made with whole grains" - That's great. but how much? FDA regulations don't make products specify the percentage of whole grains vs. refined white flour. Check your labels! If the first ingredient is 'whole grain' or 'whole-wheat flour' feel free to add it to your cart, but if you read 'unbleached white flour' drop it and run to the next isle. okay...well, gently place it back on the shelf and move along. 

4. "With added fiber" - because everybody loves fiber! cereal...bars...you name it they've sucked you in by adding fiber. Fiber is super important. Oil is to an automobile what fiber is to your body. It keeps things running smoothly. HOWEVER, there are two types of fiber, insoluble and soluble. Insoluble fiber will help you stay regular (yes, that is what I mean) whereas soluble fiber is heart-healthy and helps keep your cholesterol low. Both are beneficial, but you don't need to by fiber-infused products to keep your metabolism in check. Go back to the basics. Eat more leafy greens and cut back on dairy and refined starches. Be sure eat lots of foods with soluble fiber (e.g. oatmeal, nuts, and beans). 

5. "Immunity Boosting" - this usually means they've added vitamins A, C and E. sounds great, right!? sort-of. Vitamin C is great for fighting off colds, however, as we discussed you don't need help getting more of it (see #2), and here's the kicker...vitamins A and E have not been shown to reduce your risk of cold or flu. Research is inconclusive. So until we find some supporting evidence, stick with fruits and veggies and forget the immunity boosting H2O or whatever else they're trying to sell you these days. Stay healthy by washing your hands, staying active and eating plant-based foods. 

6. "Made with/from real fruit" - if they have to say it, chances are you're better off without it. This claim usually means those blueberry waffles you bought or fruit chews are made with a teensy bit of real fruit juice and loaded with sugar and oil. Do yourself a favour and go buy a piece of real  fruit in the produce isle. If you're having a super bad waffle craving, make your own with frozen fruit and whole-wheat flower so you know exactly what you're putting in your body. 

Don't fall victim to marketing ploys and false advertising. You are the dictator of what is manufactured and sold in your supermarket. It's almost impossible to have missed the gluten-free trend that's blowing up right now. Society is educating themselves (albeit, some people are mis-educated and are under false pretences...but that's a battle for another day), and are demanding these types of products. The more you buy of the good stuff, the more good stuff will be produced and at your finger tips. 

two words: Active Travel

Having spent the last year abroad, I can tell you there are a few things the Brits do better. one, men. two, fish and chips and three, active commuting. Cars are not required accessories in England as they are here in America. active travel is the way most folks get to work. cycling is huge (in Amsterdam as well), walking and even taking the bus falls under the 'active travel' category. It's true, we could save ourselves quite a few pounds by hoping on a bike instead of jumping in our vehicles. and yes, I do mean lbs. as well as £'s.

Eat Better.

Another great nugget of truth illustrated with lovely typography.

"You are what you eat" - thanks mom.

British Heart Foundation.

This is one of the most powerful ads I've ever seen. I was introduced to it in England as it's published by the British Heart Foundation, but the truth doesn't fade across country borders. What goes into crisps [or chips, as we Americans say] goes into you.

be smart. read labels. educate yourselves about what you're putting into your body - it's the only one you get.

Exercise: The Poor Man's Plastic Surgery

There's no secret darlings. Get your butt up and go get sweaty!! Every little bit helps. You will still reap all the benefits of working out if you go for 10 minute segments. No excuses.

Remember: Adult Physical Activity recommendations are 2.5 hours per week of moderate to vigorous physical activity. That's 30 minutes a day!! Given that we're blessed with 24 hours in a day, think you can spare a half an hour? How about if it means you will have a longer, healthier, happier existence? Convinced yet?

FITBIT.

I want to share this with you: Recently I've signed on as the Wellness Director at an office corporation. My mission is to design and implement a wellness program and present it to the employees. Due to the size and format of the office, it was decided that using the FITBIT device would be the best method. The Fitbit is an accelerometer, pedometer, altimeter and mileage tracker all in one little device that you can wear on your bra, belt loop or shirt collar. It looks like this:

I've been wearing mine for a little over a month and I'm finding it to be a really great tool. If I'm lazying around my Fitbit will tell me I've only acquired 2,000 steps and I'm motivated to find ways to be more active. Our goal as 'active' individuals is 10,000 steps per day. It's also been fun to be able to tell my SPINNING classes how many calories we burn during our workouts. Check out the website and see what you think: http://client.fitbit.com/home

My favourite feature is the online dashboard. Everyone at the office can look at the leaderboard and see who is in 1st, 2nd and 3rd place for the past week. A little healthy competition never hurt anyone, right!? At the end of the 3 month program the individual who has increased their step count and reduced their body fat percentage the most will be sweetly rewarded. What do you think? Would you be more active if you were sporting a Fitbit?? 

Ask me more about it. 

** disclaimer: I am not at all a paid employee/endorsement for Fitbit, I just think it's been a pretty fab resource for myself and my clients. 

Low(er) Carb Thanksgiving:

It's that time of year! pumpkin pie, stuffing, mashed potatoes and gravy....who can stop at just one helping!? In our family, after the meal we all 'go horizontal' in order to ease our bellies from the overbearing fullness. Try picturing a family of giants (I'm the shortest at 5'9'') all piled up on the couch and floor, just waiting for our metabolisms to get to work. It's embarrassing and so fun.

Last year I tried make my family go super healthy for the holidays. Yep. I was that girl. We made mashed cauliflower and tried to pass it off as mashed potatoes. No one was fooled. Well, I realise that while it is important to be health conscious year-round (holidays included), we can compromise a little. Moderation not deprivation, right!? So, here are a few healthier recipes for this years dinner table. Try one and tell me what your family members thing (after all, they're our toughest critics).

Herb Roasted Turkey

** this recipe sounds delicious with its use of herbs and cider!

Low(er) Carb Mashed Potatoes

** a little healthy with a little of the good stuff - the perfect compromise!!

Butternut Squash Quinotto 

** a great new recipe to try if you're going gluten-free this year!!

Brussel Sprouts Gratin

** brussel sprouts are my absolute FAVOURITE. I eat them roasted with a smidge of olive oil and a light dosing of lemon pepper. yum.

Carrots with Garlic-Ginger Butter

** another healthy side option.

Sweet Potato-Pecan Casserole 

** save the marshmallows for your cocoa and make a healthier sweet potato casserole.

Pumpkin Pie Alternatives 

** there's nothing wrong with pumpkin pie, but if you're looking for a lower-calorie alternative, here are a few unique suggestions. or, just something to try throughout the week like pumpkin waffles!

If you happen to overindulge on Thanksgiving (don't we all?), I'll be teaching a SPINNING class at 5:45am Friday morning (November 23rd). Skip the Black Friday Shopping and come burn a few calories with me at the YMCA. Happy Thanksgiving!!

ch. ch. ch. chia.

Here's a question for you: Have you heard of chia seeds? Have you ever tried chia seeds? 

I've been reading up on the benefits of chia seeds and decided to add them to my morning bowl of oatmeal. This morning was my first attempt, and so far, so good. Chia seeds are a pretty recent addition to the health sphere. You can find them at any health food store and most supermarkets. They resemble the size, shape and colour of poppy seeds. When you add them to a dish they absorb liquid and turn into a gel. They are virtually tasteless, so they can be made to taste like whatever you wish. Pretty cool, huh!? 

Read up on the benefits of CHIA:

1. Stabilises blood sugar and reduces cravings - Chia turns into a gel due to soluble fiber (known to lower cholesterol and promote heart health). The gel slows down the conversion of carbohydrates to sugar in  your digestive system, thus stabilising blood sugar. The result is consistent energy levels and reduced cravings. 
2. Helps concentration and mood- Chia is an excellent source of Essential Fatty Acids, which are critical for concentration and other brain functions.
3. Fills you up - Chia seeds grow and swell in water, helping to make you feel full. 
4. Improves digestive health - Chia contains both soluble and insoluble fiber. Both types of fiber are healthy for the digestive system. Insoluble fiber cleans the intestinal tract. Soluble fiber can act as a prebiotic, feeding the good bacteria in your digestive system. 
5. Builds lean muscle mass - Chia is high in protein and helpful in a weight loss. It's low-carb and vegetarian.
6. Better nutrition!! - By maintaining proper hydration and electrolytes in your stomach you are able to more effectively absorb other nutrients. For example, the essential fatty acids in chia help the body emulsify and absorbs fat soluble vitamins A, D, E, and K. 
7. Builds strong bones - Chia contains calcium as well as the trace mineral boron, which speeds the rate at which calcium is absorbed and utilised by the body.
8. Healthy nails, skin, and hair - The same essential fatty acids that help with mental clarity, also help skin, nails, and hair grow strong and healthy. They are additionally a great source of protein.
9. Hydration! - Chia helps maintain hydration. Enough said. 

Fun facts about Chia: 

1. Chia seeds can soak up to ten times their weight in water! The seed-turned-gel is actually soluable fiber that swells in water, turning into hydrophylic colloid, which is restorative for digestive health issues. 
2. Chia seeds are the best plant source of omega-3's. They contain over 60% essential fatty acids. They contain more omega-3's than flax seed. 
3. Chia seeds do not need to be ground for their nutrients to be available to the body. Chia has a super long shelf life, so there's no need to worry about expiration dates!
4. Chia is loaded with antioxidants, also providing calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, zinc, and even boron (which helps the absorbing of calcium by the body). 
5. Chia is a gluten free source of fiber and nutrition (three cheers for all of us celiac/chron's sufferers). 
6. Chia is composed of over 20% protein, which is about 2 to 3 times higher than other seeds and grains. 
7. Chia has a low glycemic index of 1, and helps to lower the rate at which other carbohydrates are converted to sugars. 

So give 'em a go and see what you think. You can read more about the benefits of chia seeds here. My chia seeds are helping my belly feel full, so I will absolutely try them again and again. Any great recipe suggestions? Ideas? 

BUDGET is back.

Continuing with the theme of frugal albeit healthy living, I have another post for you about how to shop whilst pinching pennies. The secret doesn't require dumpster diving or searching between your couch cushions prior to frequenting the supermarket, however it does demand flexibility. The secret of buying good-for-you groceries on a budget boils down to CONVENIENCE. see how I snuck that kitchen terminology in there? gosh this is fun. As I was saying...if you want to eat off of $25 dollars a week you can't rely on convenience. Contrary to what you might think, becoming well-versed in the kitchen, making your own meals will keep you healthier and dare I say more satiated than skipping breakfast and indulging in quick coffee-shop lunches or frozen dinners.

Go ahead, try proving me wrong. I welcome the challenge.

Barry Popkin, PHD, author of The World Is Fat also argues that eating healthier can cost less. And while it's true, I'm not talking about the years or quality of life eating poorly will cost you in the years to come. He says, "with many convenience foods, we're paying for packaging and processing that adds fat, sugar, sodium and calories." Read the full article here. 

What do I mean by sacrificing convenience? Here are a few examples:

1. Make a plan. Affordable living means no impulse shopping. Brainstorm weekly meals and make a list of staples you'll need. Check what you already have and if you need food to stretch plan to make things like soup (that you can freeze) and stir-frys - meals that taste great and can be made with a lot of easy, affordable ingredients. 
2.  Forget the one-stop-shop. I promise you that while it may be convenient to pop into Target for...well, everything, the prices aren't the lowest you could find. Aldis is a great find if there's one near you. Farmers markets can also be more affordable than big-chain grocery stores. Know what you can get cheapest and where. Do. Your. Research. 
3. I'm not kidding. RESEARCH. Spices are $3.79 in the spice isle and .99 cents at CVS. 
4. Buy in-season. Everybody would love fresh berries during the cold winter months but for three times the price, is it worth it? Buy seasonal produce. Introduce yourself to new foods or at the very least get more creative with familiar ones. 
IN SEASON now: apples, cranberries, squash, avocado, beets, pomegranate, chard, cabbage, etc. 
5. Become that crazy coupon lady for 5 minutes. If you can buy something for half the price, isn't it worth it? Look for the deals! Don't get the paper? The internet is a fabulous resource. Use it!
6. Buy generic, not name brand. Because let's be real - Crunchie O's are really just Cheerios in a different box. My grandfather was a stickler for Welches grape juice. ONLY Welches. If you're an 80 year old man and you want name brand, go for it, but regardless, I'm pretty positive Weiss' grape juice is still made from grapes. 
7. It's almost always cheaper to buy in bulk. If you're buying for one it's not always practical, but with things like meat and frozen veggies, get the 4-for-2 deal and keep them in the freezer. 
8. Don't be afraid to get messy. Buy a whole chicken and remove the skin. You pay more money for a smaller amount of boneless, skinless chicken than you do a whole chicken. Pre-cut veggies are an unnecessary and expensive product of the 21st century. Chop your own  *#$% vegetables!! Buy unseasoned items and make your own seasoning using the spices you purchased for .99 cents. Ready-made meals save you time at the cost of your dollar. 
9. At the risk of sounding like your mother, "don't let your food go to waste". If you have leftovers but aren't hungry for another grilled chicken salad, use the leftover chicken to add to quinoa or rice and beans. Keep one eye on what you have in the back of your fridge and make sure you're storing produce properly so it doesn't spoil!!
10. Two words: Unit Price. Just because you picked the cheaper bag of spinach doesn't mean you got the better deal. The unit price is listed on the store shelf label, explaining how much something is per oz or lb. Don't get cheated! 

Here are a few more tips for buying affordable fruits and veggies. Be smart. Don't fall into the trap of convenience. Plan. Purchase and Prepare. Don't let someone else take your money simply because they chopped your veggies or added spices to your rice. You can do that. 

an all too familiar word: BUDGET

Last week I had a coffee date (decaf soy latte, in case you were wondering) with a good friend that I hadn't seen in way too long. As it turns out, we were college roommates not too long ago and she gave me the perfect topic for a blog post: shopping healthy on a BUDGET. (insert collective moan here).

Let's face it, everybody goes a little crazy with all the healthy options in Whole Foods, right!? I could spend days in there. I mean, hello, a smoothie bar!! I'm always tempted by the delicious 'all natural' treats they stock up on. and who knew there were fifty different kinds of non-dairy milks? ha. only at Whole Foods. annnnnyway, while it may not be as exciting to shop on a budget, it can be done. During my year abroad I was on a pretty strict budget. Seeing as I study nutrition I always told myself that when it came down to buying healthy produce or a new pair of trousers I would always choose fruit and veggies. Because nothing can compare to the price of your health.

To get started, here are a few key items that all fall under $1 per serving:

- OATS. lower your cholesterol and risk of heart disease. use them in porridge, baked oatmeal or even in recipes as a substitute for breadcrumbs. 

- EGGS. for protein and healthy fats. my favourite way to eat them is hardboiled on a salad or with a pinch of salt. 

- APPLES. great for fibre and may actually contain an antioxidant that helps prevent muscle injuries. 

- BANANAS. potassium! regulates BP and reduces stroke risk. 

- SWEET POTATOES. believe it or not, contain more potassium than a banana. 

- BROCCOLI. packed with vitamins K and C. 

- BEETS. protect against heart disease and cancer. a personal favourite. but be warned, too many and you might suffer from beeturia - it's an actual thing, trust me. 

- SPINACH. great for eye health and one of the most effective at fighting cancer. 

- BEANS/PULSES/LENTILS. tinned or dried: black beans, chickpeas, kidney beans, black eyed peas...you name it. they are loaded with fibre, can be used in soups or salads and are a great source of vegetarian protein. 

Another important tip to remember when pinching pennies, whether you're an underemployed college student or a mom with multiple mouths to feed, canned and frozen fruits and vegetables are cheaper and often times more nutritious than fresh produce. Think about it, that fresh head of broccoli has probably been rolling around on the back of a truck bed for a few days, whereas the frozen florets were packaged immediately after being picked. That's not to say you shouldn't eat fresh produce, just WASH IT and be open to other cost effective options. 

are you a yogi!?

I've recently found myself in the position of a yoga instructor. It should be said that I am not certified, nor am I an expert, however I do practice yoga from time to time and enjoy its meditative component. I used to be of the mindset, that if I wasn't a sweaty mess after a workout, it wasn't worth my time. I have since acknowledged that wellness is about more than just burning calories, resulting in a change of heart. Yoga is brilliant.

I will say it again: Yoga is brilliant. You should try it. Not only is it great for flexibility and agility (meaning you can do it till you're old and wrinkly), but yoga is wonderful for injury prevention. Most athletes practice some form of yoga because it enhances their performance. But don't be fooled, yoga isn't all about stretching and child's pose, there is a huge strength component involved. Try doing a few sun salutations with chaturanga push-ups. It's not easy!

If you're a little shy and put off by the fact that you can't touch your toes, don't worry!! Yoga is a practice. It's not something you master, just something you do every day (or more realistically, a few times a week) to enhance your mind and body. So whether you grab a friend and go to a class at the gym, or just grab a towel and do a few stretches in the privacy of your own bedroom, I encourage you to try it. Here's a great little beginner routine to try. 

The benefits of yoga are far-reachign and include: a more optimistic outlook, easing aches and stiff joints, improved sleep, body toning and a sense of calm. 

It's important to remember that yoga isn't about being able to put your feet behind your head. It's all about connecting the movement of your body to your breath. Rooting yourself in the constant inhale and exhalations. Sometime this weekend find a quiet corner and give in to your inner yogi. Trust me, your peace of mind (and lower back) will thank you.

another tip from my man, Bob Harper:

I know, I know, potatoes are just SO comforting and yummy. But at what cost? Remember if it's white, chances are you're better off without it. Now don't go all literal and avoid cauliflower and the like. You know what I mean! Try alternatives like rutabaga (a root vegetable) and sweet potatoes. And remember, the skin is the best part.

Stick With The Sweet Ones

Don't be tempted by potatoes! They are full of starch, and are typically paired with saturated fats and excess salt. I know what you're thinking - no more baked potatoes, French fries or chips! Think again: opt for sweet potatoes instead. These healthy alternatives can be prepped, baked and served as chips, "French fries" or even a baked sweet potato. They are delicious AND good for you, so when it comes to potatoes stick with the sweet ones!

Mind What You Munch.

All too frequently we consume food and beverages comprised of a thousand different ingredients we've never heard of. Have you ever read a food label and seen monosodium glutamate? or recombinant bovine growth hormone? even artificial food colouring. Instead of ushering these sorts of things into our tummies, we should be running (I'm serious), RUNNING in the opposite direction.

Make sure you are aware of what you're putting into your body. Our bodies function on the fuel we provide for ourselves. I know you've all heard it before but... you are what you eat. Not only that, but whenever you pick up a box of neon-colored cereal at the supermarket you are contributing to an unhealthy trend, encouraging the production of such products. Consider yourself a sponsor of whatever you choose to put in your shopping trolley or keep in your kitchen pantry.

But alas, I am not writing this blog post to beat you over the head with information you've likely already heard. I want to introduce you to a fantastic webpage I discovered. You can search for any food item or ingredient and the program will compute a plethora of information concerning your ingredient. You can uncover all of the nutrition facts: calories, fat, sugar, protein, etc. per serving; the glycemic index load; inflammation factor; the proportion of fats, carbs and protein per serving; a breakdown of vitamins and minerals and even how little or much it will contribute to weight loss and overall health.

All of this information can be found here: http://nutritiondata.self.com.
Check out a few of the charts and graphs for SPINACH:

Map  

4.55.0Fullness FactorND Rating

NutritionData's         
Opinion

Weight loss:
Optimum health:
Weight gain:

The good: This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

Know what you EAT!!

Caloric Ratio Pyramid 

56%	14%	30%
Carbs	Fats	Protein

0

78
mildly anti-inflammatory

Dr. Oz says...

Let me introduce you to Dr. Mehmet Oz. Okay, let's face it, unless you've been living under a rock you already know exactly who this man is. He's a pretty big deal. Even Oprah says so. I've done some research and he seems to be the real deal. He's not selling us crazy health schemes, but rather, abides by the principle of moderation. Let's face it, not everyone with a PHD or MD makes reasonable claims regarding diet and fitness. Sigh, if only common sense were more common. 

That being said, here are Dr. Oz's Top 10 Health & Fitness Tips Of All Time:

1. Get Strong, Not Skinny. Forget starving yourself to fit into those skinny jeans. Instead, Dr. Oz recommends focusing on acquiring 10,000 steps a day (approximately 5 miles) to stay slim and healthy.  I'm not entirely sure when looking frail became all-the-rage, but the trend is shifting (hip hip, hooray!!). Strong is the new Skinny. 

2. Cut Out The White Stuff. You've heard me say this a thousand times. No white sugar, No white flour. But seriously guys, it works!! White bread, pasta, pastries, etc. are all just refined carbohydrates with little nutritional value. Eliminating these nutritional no-no's is one of the fastest ways to shed weight and promote optimum health. 

3. Bring on the Broccoli. Your mom wasn't lying, it IS extremely good for you. Broccoli cleanses the liver and is a cancer fighting cruciferous veggie. 

4. Get Your Daily Dose of D. This is a hot topic for me. As a skin cancer survivor, I want to encourage you to get your vitamin D - which aids with calcium absorption and improves immunity, whilst still remembering to protect your skin with sunblock. Daily vitamin D quotas are met within 15-20 minutes of sun exposure, anything more and you should apply some SPF. 

5. Drink More Water. This is an easy one and yet so many of us fail to stay adequately hydrated. Water is the BEST energy drink available. Ditch soda, sugary coffee drinks and all other 'beverages' and still to nature's remedy - H20. Often times thirst is disguised as hunger, so keeping a water bottle within reach may help you to snack less often too!! 

6. Trade Supplements for Tea. Having just returned from England, Americans are seriously out-of-touch with the magic that is tea. Tea boosts your metabolism and has many cancer-fighting antioxidants, not to mention it keeps you hydrated (see #5). Try sipping on unsweetened tea throughout your day. If you need a little sweetness, add a drop of honey. 

7. Focus on Nutrients, Not Calories. IMPORTANT! IMPORTANT! IMPORTANT! The oversimplified equation of weight loss is, Calories IN < Calories OUT. However, your body is hungry for nutrients, meaning that if you eat fewer calories than you're burning but aren't fuelling adequately with vitamins, protein and nutrients, your brain is going to keep signalling that you're hungry. High-fiber, nutrient-rich vegetables, fruit, whole grains and lean meats are what you want to reach for. Foods associated with the most weight gain include: french fries, potato chips, sugary drinks, refined grains, sweets and meat. Foods associated with shedding pounds were yogurt, whole grains, nuts, fruit and vegetables. But...you knew that already, right!?

8. Delay Dessert. What!? Did she just say the 'D' word. While I don't personally recommend making dessert a daily practice, treating yourself makes healthy eating seem more manageable, thereby encouraging you to continue mindful munching. Dr. Oz suggests waiting 2 hours after a meal to indulge in a sweet treat, so as not to hinder the digestion of nutrients. His recommendation? Dark chocolate (but just a little). 

9. Sleep More to Slim Down. Why would anyone argue with this? Sleep deprivation encourages premature ageing and prevents weight loss. Do you need any more incentive to make it an early night? Aim for a solid 7 hours of shut-eye and you'll increase your efforts for success!!!

10. Make Breakfast Mandatory. and no, your four cups of coffee don't count. Skipping the first meal of the day can increase your risk for obesity by FOUR!! After going the night without eating,  your body needs some fuel upon waking. If you don't eat your metabolism slows down as a response to famine. Not eating breakfast results in consuming more calories later in the day. So scramble a few eggs, whip up some oatmeal or grab a yogurt and fruit. 

You can find the full slide show here

Nutrition tips for ANY age:

I was recently introduced to a brilliant little blog written by a gal and guy, Mark and Angel. They discuss all sorts of goodies, like '15 Ways To Live, Not Merely Exist' and '20 Things Life Is Too Short To Tolerate'. It's fabulous and you can get lost in their posts for hours.

Here is one of my personal favourites: '9 Timeless Nutrition Tips For Any Age'

1. Limit junk food or don’t eat it at all. – Replace junk food with healthy snacks. Think of food as nutrition, not entertainment or emotional fodder.

2. Go on a healthy food shopping spree. – Buy items that are healthy and appealing.  Fill your cupboards, pantry and fridge with healthy foods so you will not feel like your kitchen is empty.

3. Limit eating out. – Restaurant food has high amounts of sodium, sugar and fat.  Spend more time with family or friends cooking together, or enjoy cooking for yourself.

4. Visit a farmer’s market. – Most of the produce will be freshly picked, and taste heavenly compared to the refrigerated and thawed produce we get at grocery stores. 

5. Cut out the white stuff. – Sugar has zero nutrition.  Cut out high fructose corn syrup and artificial sweeteners, too.  Sugar is linked to the growing obesity epidemic in the US and the rising rates of diabetes.  It is also linked to heart disease, which remains the number one killer of people in the US.  Use natural sweeteners in baking like raw honey, dates or molasses, which retains high amounts of nutrients.

6. Exercise.  – No level of nutrition can make up the difference for lack of exercise.  Walking counts, as does taking the stairs instead of the elevator. Aim for 10,000 steps per day!

7. Eat at a table. – If we eat while we’re working, or while watching TV or driving, we eat mindlessly, and as a result eat a lot more than we would if we were eating at a table, paying attention to what we’re doing. 

8. Eat smaller portions by buying smaller plates. –  According to Brian Wansink, author ofMindless Eating: Why We Eat More Than We Think, in a study focused on size illusions, “People with a large bowl and a three-ounce scoop dished out 57 percent more ice cream than those given a smaller bowl and smaller scoop.”

9. Cut out ‘beverages’ and drink water. – Water is free, whereas most beverages come with a price – a health price and a financial price.  One popular 12-ounce soda boasts a whopping 150 calories, and it offers no nutrition.  

These are super smart suggestions! Pick one or two and make them habits. Start small and manageable. Remember DIETS and FADS always fail. LIFESTYLE CHOICES are forever.