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!