The best way to guarantee your healthy eating success is to be organized. Always having good choices on hand helps you eliminate the bad ones (for the most part, anyway!!) I work on the 80/20 rule: for 80 percent of my week I eat really well - clean, homemade, raw and fresh. For 20 percent I allow myself to indulge in things like a slice of pizza or a chai soy latte. Living like this, I have found that weeks go by when I have no need for my '20 percent's worth of indulgences! Once you give your body the nutrients it needs from clean, natural food sources, cravings for the 'bad' stuff lessen and you start to crave the good!
Here is what I do to help ensure my proper eating:
I boil 8-12 organic (or local) eggs: slice into a salad or on top of a piece of toast. Eat whole with a little salt and pepper.
I bake 1-2 lbs. chicken breasts (I try to go for organic or free range, but it depends on my financial situation and where I shop!). The buttemilk chicken recipe on website ensures a moist chicken with great flavour: slice into a salad or in a sandwich (about 4 ounces). Always great to warm up when you have no time or energy to make dinner. Poaching is another great way to cook chicken breasts. Add some salt and a couple of lemon slices to a pot of water. Place the chicken breast in the pot - have about an inch of water covering. Bring to a boil and then simmer for 15-20 minutes (until no longer pink inside). Cool and cut! No oven on when the weather is so F*&KING HOT!!!
I bake protein bars, muffins and/or make energy balls - recipes on the website – GRAB AND GO!! Always have these in the fridge and freezer. When you see that you are down to 3-4 bake some more! Bring one with you wherever you go. OR - email Louise Aube at GOODMOODFOOD and order some baked goods from her! email@example.com.
I cook brown rice and quinoa (at least 2 cups of each) – add ½ cup to a salad instead of chicken or eggs for a change. Or, have a cup with mixed veggies and a nice dressing for lunch or dinner. Warm up as a side for dinner. It will last for a few days in the fridge.
I make or buy hummus - Louise at GOODMOODFOOD makes a WICKED Caramelized Onion Hummus.....yum. Farmboy makes a great hummus AND a great guacamole (salsa is damn good, too)
What I always have in my kitchen:
a big box of PC organic salad greens: it’s like the never ending supply of salad! The leaves are packed in so tight, you will get at least 4 awesome salads out of this box for about 5 bucks. Excellent source of EVERYTHING GOOD FOR YOU! Great liver cleanse, too.
a container of PC organic grape tomatoes or Sun Tech tomatoes: some things are worth buying organic. Anything that you consume often you should consider investing in the organic choice. I LOVE tomatoes and add them to every salad.
a block of goat feta: adds a flavour I enjoy to my salads and is a good source of protein. Goat is a better choice because the protein molecule is smaller and our digestive system has an easier time with it. If you can find local, that’s even better.
a bag of raw sunflower and pumpkin seeds to add extra protein, fibre, vitamins and minerals and healthy fats for any salad.
Farmboy balsamic vinaigrette which has a clean ingredient list and is really delicious. I will also make my own dressings to mix things up. The balsamic is my favourite, but they have soooooo many varieties to choose from. Check them out!
organic (or local) eggs – to scramble or make an omelette for breakfast, lunch or dinner.
a bag of organic apples – as with the tomatoes, I eat apples daily and therefore invest in the organic produce.
any of the Farmboy soups: The ones in the plastic containers, not the glass jars. I have first hand knowledge that these are made with quality ingredients and no preservatives. They are delicious.
a bunch of bananas – so wonderfully portable and a great source of magnesium and potassium. Add a handful of nuts and that is a great snack!
a box of Jordan’s organic muesli – I love this stuff and it isn’t overly processed like most cereals.
a carton of unsweetened almond or coconut milk – to add to my muesli and oatmeal.
bags of almonds, pistachios, pecans, walnuts – any mix of these for the fibre, vitamins, minerals, protein and good fats.
cans of unsweetened coconut water – Grace brand found at Bulk Barn is the best! This should replace any sports drink. It has the trace minerals/electrolytes needed for after a great workout. It makes a nice change from water every once in awhile.
a loaf of Rideau bakery or Rudolph’s bread – clean ingredient list.
a bag of Kettleman’s bagels- clean ingredient list and I occasionally crave a bagel!
a jar of almond and sunflower seed butter – great snack with sliced apple.
a tub of high quality protein powder. I switch from a vegan to whey and choose different flavours to mix things up. Always handy to make a quick shake when pinched for time.
...and of course any in season fruits and veggies :)
I hope this helps. Even small changes make huge differences!
The answer is YES. Why? Because if you do, it then becomes a habit. It becomes something you will commit to. Going to one class is more of a mental and emotional exercise than a physical one. If this is the question in your head, tell yourself:
"One class is what I can do right now and that will then lead to more (classes, swimming, running, cycling, walking....whatever!)" It is the right step. You will feel proud - such an important thing to feel. Everyone starts somewhere. Your steps don't have to be gigantic. You just need to keep moving forward. Be better than you were yesterday. Committing to exercise is the biggest challenge. If one class is what you can do, then so be it.
TURN THE THOUGHT OF DOING ONE CLASS AS BEING USELESS INTO THE THOUGHT THAT IT WILL BE THE START OF SOMETHING AMAZING FOR YOU.
If you are at a point where one class is the only option and you think that you won't gain anything from it - THINK AGAIN!
You know you won't see any major physical changes in your body. You won't lose tons of inches or see immediate muscle toning if you are working out for one hour a week (you will feel pretty damn good after, though and your heart and lungs will be grateful). You go because you need to be that person who commits to the action of going to a class. You are building a foundation. You commit to it and follow through. THEN you feel better about yourself. Understand and be kind to yourself! Don't feel shitty because you can only do one class. Feel awesome that you can!!
Once you create the habit, you will find more time and energy to fit in more classes or other forms of exercise. Then the physical changes begin.
YOU CAN DO IT. BE THAT PERSON :)
If you’re training hard, but still not seeing the results you would like, it could have to do with a lack of proper nutritional support. You deserve to reap the benefits of the time and effort you have put into training.
What you eat immediately after exercise is critical for muscle recovery, and a good ratio of carbohydrate to protein (generally 4:1) is important. Carbohydrates help replace what was burned during exercise, thereby speeding recovery and protein initiates the muscular repair process and helps the carbohydrates enter the blood stream more quickly.
Having an apple with some nut butter or some greens with a sprinkle of nut/seeds and goat cheese is great after a workout. A cup of quinoa or brown rice salad works well, too.
Of course, there is always the smoothie! A scoop of protein powder with some water/almond milk/coconut milk and frozen fruit is quick and yummy.
Here's a great recipe:
Apple Cinnamon and Oatmeal Shake:
· 3 Tbsp of rolled oats
· 2 Tbsp of almond butter
· 1 apple, chopped
· ¼ tsp of nutmeg
· 1 ½ tsp of cinnamon
· ½ cup ice
· 1 cup almond milk
· ½ — 1 scoop of vanilla protein powder
Add all ingredients into a blender and blend until smooth.
It is difficult to think of men’s health and not consider the prostate, since prostate cancer is the most common cancer among Canadian men.
Prostate problems, such as benign prostatic hyperplasia (prostate swelling), prostatitis (inflammation and/or infection), and frequent nighttime urination, are hard enough to contend with, but what’s more concerning is that prostate cancer is the most common cancer in Canadian men and is diagnosed at the same rate as breast cancer is in Canadian women.
Testosterone Not the Culprit
When it comes to prostate disease, the common belief is that prostate growth and cancer is fuelled by testosterone, but numerous studies indicate that estrogen, not testosterone, may actually be the culprit.
This makes sense, as all men lose testosterone as they age, all the while gaining estrogen–especially estradiol, the most powerful of the estrogens. Many research studies back this assumption, including a 2005 study from the University of Chicago which showed that testosterone is able to induce death to prostate tumours, while estradiol is essential for initiating their growth.
Another study from the Harvard Medical School looked at the association of free and total testosterone to prostate disease and cancer concluding that no correlation exists between testosterone (both free and total) and prostate cancer. The study also showed that low–not high—serum-free testosterone may be a marker for more aggressive disease.
The recommendations below will be beneficial for both men and women in the natural fight against all cancers.
One of the best ways to reduce excess harmful estrogens is to consume plenty of cruciferous vegetables (broccoli, cauliflower, cabbage, kale, Brussels sprouts). Researchers from Cancer Care Ontario report that consuming more than one serving of broccoli and cauliflower a week may reduce prostate cancer risk by 45 percent.
This is probably due to a group of powerful phytonutrients called indoles, the most powerful of which is indole-3-carbinol which has been shown in studies to help stimulate enzymes that weaken powerful estrogens, block carcinogens from entering prostate cells, and initiate the self-destruction mechanism in cancer cells.
Also important is reducing inflammation. Lowering consumption of omega-6 fatty acids (vegetable oils, high-fat, grain fed meats, dairy products) and increasing intake of omega-3 fatty acids (flaxseeds, hempseeds, walnuts, salmon, mackerel, tuna, and krill) have been shown to greatly reduce prostate cancer tumour growth rates.
Zinc-rich foods: A deficiency in the mineral zinc has been connected to poor prostate health. Zinc is not only nourishing to the prostate but also essential for male hormone production. Foods with high zinc content include pumpkin seeds, sunflower seeds, cashews, mushrooms, spinach, whole grains, and seafood (especially oysters).
Garlic: This powerful herb has been preventing disease since Hippocrates recommended it centuries ago. Today studies show that those who eat fresh garlic daily have lower rates of cancer than those who do not. Traditionally, one clove per day has been used as a cancer preventive. Garlic is thought to help prevent cancer in many ways, for example by aiding in the breakdown of the hormone testosterone and by enhancing immune function.
Lycopene-containing foods: The red pigment in tomatoes is thought to reduce prostate cancer risk. Lycopene is made more available once the tomatoes are cooked. Enjoy homemade tomato soups, stews, and sauces. Other foods that offer this cancer-fighting boost include strawberries, watermelons, and pink grapefruits.
High-fibre foods: We often think of heart health in relation to high-fibre foods, but a lack of fibre is also linked to cancer. The fibre in vegetables, fruits, and whole grains help to eliminate toxins from the body. Try leafy green vegetables and whole grains such as barley, quinoa, buckwheat (or kasha), wild rice, brown rice, and oats.
Pomegranate juice: This juice contains polyphenols and other antioxidants that researchers have proven beneficial for prostate health. Well-publicized results of the first clinical trial of pomegranate juice in men with prostate cancer were published in Clinical Cancer Research in 2006.
The trial involved 50 men who had received surgery or radiation for prostate cancer, but were identified as at risk for further recurrence. Researchers measured the rate of time it took for the men’s prostate-specific antigen (PSA) to double, indicating a potential progression of the condition.
Men who consumed 8 ounces (250 mL) of pomegranate juice daily were able to delay their PSA doubling time from an average of 15 months to an average of 54 months (four and a half years). Some men in the study had suppressed PSA levels after three years, despite having no other treatment than the daily pomegranate juice.
Now researchers in California have shown that drinking 8 oz (250 mL) of pomegranate juice daily increased blood flow to the heart and could help prevent heart disease. The juice was shown to have no negative effect on weight gain or blood sugar levels.
Fortunately, this fruit juice is available year-round at supermarkets and health food stores.
Here is a treat recipe that uses this healthy juice.
3 cups (750 mL) dried cranberries
1/4 cup (60 mL) raisins
1/4 cup (60 mL) dried apricots, chopped
1/4 -1/2 cup (125 mL) honey (to taste)
1 cup (250 mL) pomegranate juice
Base and Topping
2 cups (500 mL) spelt flour
1 1/2 tsp (7mL) ground ginger
1/4 tsp (1 mL) salt
1 cup (250 mL) rolled oats
3/4 cup (185 mL) raw sunflower seeds
3/4 cup (185 mL) coconut butter (or coconut oil if you can't find butter)
1/4 cup (125 mL) brown rice syrup or honey
To prepare filling, combine dried fruit, honey, and pomegranate juice in a medium saucepan and bring to a boil over medium heat. Stir until mixture thickens, about 5 to 10 minutes.
To prepare base and topping, preheat oven to 350 F (180 C). Grease a 9 x 13-in (23 x 33-cm) baking pan. Mix together all base ingredients in a large bowl, blending in coconut butter with fingertips until mixture looks like moist crumbs. Set aside 1 1/2 cups of mixture for topping, and press remaining crumbs firmly into bottom of baking pan. Bake 15 minutes.
Remove from oven and spread with cranberry filling. Sprinkle remaining crumbs on top and bake another 30 minutes. Allow to cool before serving.
Makes 12 bars.
Brown rice is a nutritious whole grain.
Like all whole grains, it contains all three layers of the kernel – the bran, germ and endosperm.
It is the perfect fuel for us with energy yielding carbs, lots of fibre and nutrients that support an active lifestyle: magnesium, potassium, B6, B3, B1 and iron.
It also contains immune enhancing Vitamin E, selenium, zinc, maganese and copper.
Check out the recipe page for a super delicious and nutrient dense rice and bean salad. It is called: Nutrient Rich Rice and Bean Salad. Those who have tried it absolutely love it! The beans add a great source of protein to complement the rice making it a perfect meal. Have a cup before working out to give you the energy you need or a cup after to put back some of what you burned!
** If you don't feel like (or just plain don't like cooking!) making this yourself: let GOOD MOOD FOOD do it for you! Contact Louise: firstname.lastname@example.org to place an order.
This week I would love for all of you to pay attention to posture. We come to class to strengthen our muscles, it is time to put them to daily use. Make a conscious effort to feel how you are holding yourself throughout the day. When? Always. At a desk or table (whether working or facebooking!), standing in line or walking around, driving in your car, picking something (or someone!) up and sitting down for a meal. Have a look around you and see how many people are dealing with poor posture (you will really notice it when looking at people driving). Set a timer for every 30 minutes to keep checking yours. Use your watch, iphone, blackberry, kitchen timer.....whatever it takes to remind you to: roll those shoulders back and down, push the chest out, bring that chin up and tighten the abdominals and glute (and smile!). Before long, you won't need the timer and it will become part of your daily routine. In your car: sit your bum right back in the seat and bring the back of the chair up to meet your back. The "10 o'clock and 2 o'clock postioning of your hands (remember that from driving school?!!) allows for the relaxation of your shoulders. Check and see if you lean slightly off to one side. If so, correct it! This will lead to less risk of injury and joint/back pain, a stronger core, a taller body and a better digestive system. You will also feel more alert and present. If anyone needs to have your back, it's you!!!!
The importance of eating before exercise is something we are all aware of. However, when the rush to get to a class sets in......well, sometimes it's just hard to get that food in there! Here are 3 quick and adequate things to grab (give yourself 1/2 an hour between eating and exercising if you can). These double as great for after a workout, too.
A spoonful of almond butter and a piece of fruit. Put the spoon in a sandwich bag - you can wash it later :)
A handful of almonds or sunflower seeds (or both) in a sandwich bag and a piece of fruit.
A hard boiled egg and a few carrot sticks or slices of cucumber. Throw it all in a sandwich bag.
Yes, thank goodness for sandwich bags.
I always boil up 8-10 eggs on Sunday ready for the week. So simple and a perfect protein (organic or local farm eggs are the way to go).
I have a sandwich bag with home-made trail mix in it with me at all times, along with an apple or banana- organic is a good choice for apples. Near the top of the list for heavy pesticide residue :(
If I don't have it that day, I know I will soon.
My trail mix: roasted, unsalted almonds, shelled pistachios,raw sunflower seeds, raw pumpkin seeds - all courtesy of Bulk Barn. I jumped for joy when it opened in Kemptville. Literally jumped for joy - I am a food geek.
Great advice to keep your wrist and elbow joints pain free (and help relieve pain from damage already done.)
I have attached 2 files for you that address "tennis elbow" and "golfer's elbow". You don't have to play either of these sports to experience tendonitis in the elbow. Repetitive stress on the wrist and elbow joint can lead to inflammation of the tendons - we need to ensure the strengthening of the surrounding muscles to protect the joint and connective tissue.
I hope you have some time to read and then implement the exercises/stretches found in the 2 articles provided. They are sourced from: drbenkim.com (I subscribe to his newsletter and get quite a lot out of it).
So this is a photo of some pineapple chunks and some raw nuts. In my car. On the passenger seat. (I know.)
I always say that being organized is key to eating well. Some days......not so organized!
However, a grab and go meal like this one will ALWAYS beat the drive thru options. Agreed? Of course :)
Continue to look at your food beyond the "fill me up" factor. Look at it for what it gives your body. How it nourishes you. This little grouping in my car gave me: calcium, B vitamins, fibre, healthy fats, Vitamin C, Vitamin E, Bromelain (an excellent anti-inflammatory - thank you pineapple), a host of nutrients and great flavour! AND.....PEACE OF MIND. I felt proud of what I was eating. I felt happy and good about myself for nourishing ME. Not scarfing down a burger and fries or a gigantic muffin! That shit makes you feel like shit - physically and mentally. Like you let yourself down. Why would you want to feel that way?
Next time you are heading out the door in a rush - have a quick look in the fridge and grab some fruit and nuts (keep your nuts and seeds in the fridge, they have oils that go rancid) before you go! That's kind of being organized, right?!!