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?