Joke - You Are What You Eat!

Here's a joke to get you through the rest of the week!


Stay Healthy!
Andrea :)

6 Reason's Christmas is Good For You!

Hello!

Yesterday we talked about why we gain weight over the holidays and that seems to be all we talk about this time of year when it comes to health and fitness. So today I want to talk about why Christmas time is good for you! Here is an article that I found online that I've added to!

6 Reasons Why Christmas is Good for You

http://www.virgin.com/lifestyle/news/five-reasons-why-christmas-is-good-for-your-health

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Christmas is renowned as a season of goodwill - but bad health habits. For many people, the good work done health-wise in the previous 12 months can disappear in a combination of rich food, loafing in the lounge and copious amounts of alcohol.

Nevertheless, there are many ways to turn the Christmas period into a time when your health can flourish, especially with the help of a personal trainer! With the party circuit in full swing, here is why December doesn’t have to be a season of stress and strain.

6. Time Spent With Family & Friends

Through out the year we are all very busy people with careers, family, obligations and hobbies that we rarely make time to spend with our family and friends. So Christmas time provides the perfect excuse to make the time! By spending time together with the people you care about you relax, unwind and reconnect which recharges your batteries for another year.

5. Christmas TV is so bad you'll want to get active

It may be tempting to plump yourself in front of the TV for days on end watching endless repeats of Mary Poppins, Top of the Pops and the Queen's Speech (this is obviously a British article). This year's line-up of TV trash is more desperate than ever, so get outdoors, enjoy the fresh winter air and get some exercise.

4. Lots of vegetables with Christmas dinner
Sprouts get neglected for the rest of the year, but at Christmas everyone can benefit from their nutritional goodness. That's not mentioning the mountains of carrots, potatoes, peas and the rest. Five a day? Try ten an hour at Christmas dinnertime. Just ease off on the gravy.

3. Time to relax
With long weekends away from work in the offing at Christmas and New Year, Christmas 2012 is sure to be a great chance to unwind. Getting all those little tasks at home out of the way and taking time out to do whatever you want, or just absolutely nothing, is a brilliant way to de-stress ready for the challenges of 2013.

2. Long walks in the snow
As the weather worsens, it is tempting to stay indoors appreciating central heating systems. But taking a walk - especially when snow is falling - can be invigorating as well as good exercise. Even the least scenic routes can be turned into winter wonderlands with snow and Christmas lights, while the most beautiful journeys are given an extra edge.

1. Motivation to join a gym
Despite the possible body and mind benefits December has to offer, the temptations to indulge in less than healthy activities often prevails. Never fear though, as January offers the opportunity to put it all behind you and join a gym, providing plenty of incentives for people eager to get back into shape after Xmas excess.

Stay Healthy!

Andrea :)

Why We Gain Weight Over the Holidays

Why We Gain During the Holidays

1. The year-end mindset

You must be so tired and stressed by now from your work and other obligations.  It’s common for people to have the year end mindset of rewarding oneself with too much rest, vacation, shopping and food for a good year. But your health and fitness goals might be at risk if you always have this  thinking year by year, since there’s a greater tendency to avoid physical activities and to treat oneself to high-calorie foods which can lead to weight gain over time and sabotage healthy and fitness goals.

Sign up for fitness events or  races for next year so you can still continue training and burning calories during the holidays.  It is even better to train outdoors in December because of the cool weather and the limited amount of time you  can devote to exercising. Also, try to stick to your healthy eating and exercise regime as much as possible through the holiday season so its easy to get right back on track in January.

2. Giving and receiving food as presents

Aside from money, the most practical and easiest gifts to give nowadays are food.  If you receive food items like  ham or pastries, even if you try to avoid to eating these items, if you keep everything at home,  you might still end up finishing everything.

As early as now, buy fitness gifts like workout clothes, fitness and nutrition books, fitness service gift cards, or fitness equipment for your family and friends.  And as a rule, don’t give any gifts related to food. You can give the gifts ahead of time so people will become motivated to start a healthier lifestyle and even give you wellness gifts  instead of their usual sweet food treats.

3. Becoming too dependent on programmed exercises

Most exercisers become very dependent on gym facilities like exercise cardio machines and their favourite classes so when vacation comes, they find it difficult to engage in physical activity because they are used to doing it inside a gym or under the supervision of a personal trainer our instructor.

Focus on the exercises that you can do at home or even while on vacation.  As early as now, start learning how to run, jog or do brisk walking properly outdoors so whenever you’re on a vacation, you can still work out.  Buy hand exercise equipment that you can use at home or wherever you may be, like an exercise band, a lightweight body weight trainer, skipping rope, and doable exercise videos that you can always follow.

4. No planning and preparation

You can always say to yourself that you will not gain this holiday season, but studies show that lack of planning and preparation can sabotage your weight management efforts. Strength of will is not enough to survive this challenging time of the year, even the healthiest and fittest people have a hard time during holidays.

Set your goals, make a plan, and write everything down. If you want to maintain your weight, then identify the events that you might be at risk for this month.  If you have a Christmas party to attend, list down your strategies: Eat a filling snack before the dinner party,  drink only one to two glasses of wine, avoid deep-fried foods, and have just have a small piece of dessert.

At home, you should always make sure you have food with quality calories like fruits, vegetables, lean meat, seafoods, low-fat milk, brown rice, whole-grain breads and pasta for when you get hungry.

Be avoiding these common health pitfalls of the holiday season you can stay on track this season and still enjoy every minute of it!

Stay Healthy!
Andrea :)

20 Mindless Portion Control Tips

Hello and happy Thursday!

I found a great article on Fitbe.com today on 20 different ways to watch your portion sizes and how changing up little things, like the size of your plates or even the scent of your centrepiece can make huge differences in your diet.

Have a read through these great tips and see what you think!


http://fitbie.ca.msn.com/slideshow/20-mindless-portion-control-tips

Stay Healthy!
Andrea :)

25 Ways to Cut 50 Calories

Happy Hump Day!

Today I found a good article on fitbe.com about 25 different ways you can cut down on calories at every meal. 50 calories may not sound like much but its the little things you do everyday that will get you to your goals... and its pain free!

Give these 25 things a try and see how little a difference there is in taste and how huge a difference it will make to you!

http://fitbie.ca.msn.com/slideshow/25-easy-ways-cut-50-or-more-calories-every-meal

Stay Healthy!
Andrea :)

Picture of the Day:

Fail. lol

Monday Motivation!

Happy Monday!

Here is my favourite motivational poster. I even have a print out of it in my cubby at work and it always helps me get through the day or workout or whatever I'm struggling through that day!



Stay Healthy!

Andrea :)

Homemade Healthy Pizza

Hello!

I hope everyone is having a fantastic weekend. I got a great recipe from Trevor (the nutritionist) and I wanted to share it with you. Its easy, nutritious and if your feeling adventurous I've got some new flavours for you to try... and if your not feeling adventurous the old favourites work great too!

Ingredients:
1 Focaccia loaf (Love the ones from Farm Boy!)
1 Jar of Pizza Sauce (Also love this from Farm Boy)
1 package of Goat Cheddar (Farm Boy... surprise, surprise lol)
1 Large cooking onion
1 Cup Sliced Mushrooms
Turkey pepperoni

How To:
Caramelize the onions and mushrooms and while your doing that slice the focaccia bread in half and lay both pieces cut side up on a baking sheet. Spread with pizza sauce.

Put pepperoni on the pizza followed be the caramelized veggies and then the goat cheese.

Bake in the oven at 350* until the bread is toasted and the cheese is melted - about 20minutes.

Sprinkle with red pepper flakes or hot sauce to taste and enjoy!

The goat cheese adds great flavour and (luckily) the hard cheddar type is no where near as strong tasting as the soft type. But if your not ready to try it then regular mozarella works just as well. And you can make this recipe with all of your favourite toppings. For example I made pizza for Zach tonight as well but instead of the turkey pepperoni he had cooked natural bacon. I also cut the bread so his was much thicker... as you can see in the picture below :)

My Pizza is on the left.

 

 

Give it a try and see what you think!

 

Stay Healthy!

Andrea :)

PS I added a picture to the slideshow. Its the outfit I just made for our Christmas party,

No More Procrastinating!

Just a quick note today. Have a look at the picture below, it sums up the way a lot of people go about doing things... especially reaching their goals. Get motivated and do it now!



Andrea :)

Coconut Oil - My New Favourite Thing!

Good Evening!

I hope everyone had a great weekend and a fantastic Monday. Today I want to talk about my new favourite thing - coconut oil! For a long time I thought coconut oil was a 'bad fat' but then I started talking to Trevor (dietician) and started learning just how awesome and versitile it is.

Coconut oil is used extensively in tropical countries especially India, Sri Lanka, Thailand, Phillipines etc, which have a good production of coconut oil. The oil was also once popular in western countries such as United States and Canada; however, there was a strong propoganda in 1970s spread by the corn oil and soy oil industry against coconut oil. Coconut oil was considered harmful for the human body due to its high saturated fat content till the last decade (2000s) when people started questioning this propoganda. Did you know that multiple studies on Pacific Island populations who get 30-60 percent of their total caloric intake from fully saturated coconut oil have all shown nearly non-existent rates of cardiovascular disease?

And back in the 1940s, American farmers discovered the beneficial effects accidentally when they tried using inexpensive coconut oil to fatten their livestock. It didn't work! Instead, coconut oil made the animals lean, active and hungry.

The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. Coconut oil has actually been shown to help optimize body weight, which can dramatically reduce your risk of developing Type 2 diabetes. Besides weight loss, boosting your metabolic rate will improve your energy, accelerate healing and improve your overall immune function.

So I say its time to give coconut oil a try! I've started using it in all of my cooking instead of butter and other oils. And you can also use it as a moisturizer. And the best part? The large jar pictured below is for sale at Costco right now for $16!



Stay Healthy!
Andrea :)

References:

Benefits:
http://www.organicfacts.net/organic-oils/organic-coconut-oil/health-benefits-of-coconut-oil.html

The Science:
http://www.huffingtonpost.com/dr-mercola/coconut-oil-benefits_b_821453.html

Dr. Oz Says:
http://www.doctoroz.com/blog/charles-mattocks/benefits-coconut-oil

Take a cue from Adele

Happy Friday!

I found this little article this morning on msn.ca and I decided I had to share! I think we all get caught up in wanting to look a certain way and the pressure of having to get small and lose weight is put on women from the time we are small children. But we have to remember that it doesn't matter the size on the tag or the number on the scale its about your healthy! And its about loving and taking care of yourself no matter what your size. Take a moment to read what Adele has to say when people tell her she is 'a little too fat" :)

Earlier this year (2012), designer/photographer Karl Lagerfeld took aim at the Rolling In The Deep hitmaker, branding her "a little too fat" - but the singer dismissed his remark, declaring, "I've never wanted to look like models on the cover of magazines. I represent the majority of women and I'm very proud of that."

Adele, who became a first-time mom last month, is adamant she would only embark on a diet for the good of her relationship or health.
In new book Adele: The Biography, she explains, "I read a comment on YouTube that I thought would upset me - 'Test pilot for pies' - but I've always been fine with it. I would only lose weight if it affected my health or sex life, which it doesn't."

The star is currently dating charity boss Simon Konecki, the father of her newborn son.



http://entertainment.ca.msn.com/celebs/adele-would-diet-if-weight-affected-sex-life-1

Have a fantastic weekend and stay healthy!
Andrea :)

Squats

Hello!

Today we are going to talk about one of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) - the squat. But it’s also one of the most difficult exercises to do properly unless you actually know what you’re doing and thats where I come in!

Squats work practically every single muscle from your belly button down and if you’re looking to burn fat, you want to do exercises that trigger as much of your body as possible so it’s all getting worked and exercised.  On the other side of the coin, if you’re looking to build muscle, your legs and back can put on the most muscle in the shortest amount of time.

No matter what your goals are if you are serious about getting in shape and losing weight, or if you’re a beanpole and looking to gain muscle, you absolutely need to include squats in your routine. Another thing to consider is that we squat all day everyday! Sitting down and standing up again is essential a squat! And I think we all have elder relatives who lost the ability to get in to and out of chairs and need either a person or a lift chair to help them... this doesn't have to be your fate! Start squating and building those muscles!



A few tips to remember:

• Squat down until your thighs are at least parallel to the floor. If you don’t go down that far, you’re cheating yourself and doing a fake squat.  Go way down, and you’ll feel it in every muscle in your leg.  This will give you a really strong core along with strong legs and a strong back.
   
• Try not to extend your knees past your toes. If you’re doing the squats right, you should be sitting back with your bum out and back straight.
• Don’t arch your back. The best way to make sure this doesn’t happen is to keep your head up when you squat, and KEEP YOUR ABS tight throughout the whole exercise (that’s right, squats will even work your abs).
• Stand with your feet slightly wider than hip-width apart, and point your toes very slightly outward.

Check this video to get the how to on this fantastic exercise:
http://www.youtube.com/watch?v=QKKZ9AGYTi4

Good luck and stay healthy!
Andrea :)

Butternut Squash Soup

Happy Sunday!

I just made a butternut squash soup for the very first time and it is amazing. I got the recipe from a friend of mine and I will never be able to eat store bought butternut squash soup again! Its got a delicious earthy flavour and a lovely fall spicy-ness. Give it a try and I promise you will love it! You can serve it as an appetizer before dinner or as a meal or snack with while grain crackers or a crusty bun.



Butternut Squash Soup

1 large butternut squash (no idea how much it weighed but it was a decent size)
Split the squash and remove the seeds, put in a casserole pan with about an inch of water. Roast in the oven about 45 minutes at 350.

1 medium onion - diced
2 stalks celery - diced
3 medium carrots - diced
3 cloves of garlic - minced (or as many as you like)

Saute these for about 5-10 minutes until veggies are semi-soft, adding garlic only for the last couple minutes.

ADD
3 cups low-sodium vegetable broth
3 cups low-sodium chicken broth (or use boullion)
1 tsp nutmeg
2 tsp cinnamon
pinch of pepper flakes to taste (I maybe had 2 pinches in it)
salt and pepper to taste
Simmer the veggies and liquid for about 15 minutes while the squash is finishing up roasting.

Scoop out the cooked squash, add it to the soup and let it cook for another 10 minutes or so. Blend in a blender or with the emersion blender, and then I add half a brick of light cream cheese. The cream cheese will melt as you stir it in, you can cube it up to make it easier. That's it! Soup!

Mmmmmmmmmm... PS Make it organic with organic veggies and broth!

Stay Healthy!
Andrea :)

Sweet Thai Chili Salmon

Good Morning!

Last night was Thursday which means in our house we have basically no food left because grocery day is Saturday. And unfortunately with a trainer boyfriend who is bulking grilled cheese was not an option. So I dug through the fridge and freezer and came up with: salmon, frozen veggies and basmati rice I had cooked earlier in the week.

So, that's what we ate! But, for me anyway, plain salmon and plain rice are not an option. After a little more digging I found some sweet Thai chili sauce and flaked coconut and came up with this fantastic recipe for sweet Thai chili and coconut salmon. :)

Ingredients:

Salmon fillets
Sweet Thai chili sauce (coscto)
Flaked coconut

Directions:

Put salmon in baking dish, spoon sauce over top and sprinkle coconut. Baked at 350*F for about 25 minutes. Serve with rice or potatoes and veggies. Easy and delicious!




Stay Healthy!
Andrea :)

8 Ways to Lighten Up Comfort Foods!

Good Afternoon!

I  hope everyone had an awesome Halloween! Now that November is upon us and the temperature is starting to dip its time for the cravings for comfort foods to begin. Mac n' Cheese, pot pies, lasagnas, chili's and stews are all calling my name. But at the same time I have no desire to gain any weight anytime soon. So what's a girl to do? Have a read through this blog because today we are going to go over 10 comfort foods that you can take from diet-disaster to waist-friendly.


1. Mac N Cheese



Maybe the mother of all comfort foods, this creamy dish can pack close to 900 calories a serving when it’s loaded with whole milk and five different cheeses. To shave calories and fat from the sauce, use low-fat milk, tub butter, reduced-fat Cheddar cheese, and Parmesan, which contains 2 g less fat and 3 g more protein than Cheddar per quarter-cup serving. Punch up flavour with garlic powder and spices. Also, use whole wheat noodles to deliver twice as much fibre, which slows your body’s absorption of sugar and keeps you feeling full.

2. Mashed Potatoes



Despite being chock-full of nutrients, potatoes get a bad rap. A medium-size potato serves up more than 25% of your recommended daily amount of vitamin C, about 18% of your daily potassium intake, as well as 2 g of fibre (if you leave on the skin). So why are mashed potatoes the enemy? Most are drowning in butter and whole milk. Keep your spuds lean by using low-fat milk, plain nonfat Greek yogurt, and chopped chives for flavor. If you can’t imagine eating your taters without butter, place a small pat of butter on top as a garnish.

3. Fried Chicken




Frying any food is a surefire way to make it a nutritional no-no, and it’s not the only way to give chicken a satisfying crunch. You can crisp most food in the oven by adding an oil spray or a light brush of oil. You can’t control how much oil meat absorbs when you deep fry, but when you bake it, you call the shots. Mix sliced almonds and whole wheat bread crumbs in the food processor and use that as breading.

4. Meat Loaf




To lighten it up, start with 95% lean ground beef, it’s still really lean and gives you a beefy taste. You can easily plump it up with more nutrients by adding oatmeal instead of bread crumbs and throwing in chopped mushrooms, beans, or other high-flavour vegetables and herbs. Adding vegetables keeps the meat loaf moist and forms a wonderful au jus without making it greasy.

5. Chili



When it’s loaded with beans and vegetables, chili is one of the healthiest comfort foods out there. Top it with heaps of cheese, sour cream, and nacho chips and you’re eating a bowl of deconstructed nachos. So lay off the fixings, and lighten up your recipe by replacing most of the meat with vegetables and additional beans.

6. Pot Roast




This hearty Sunday dinner staple is surprisingly low in fat and calories. A chuck shoulder roast has fewer calories and less fat than chicken thighs. A 4-ounce piece packs 210 calories and 13 g of fat, and a chicken thigh clocks in around 220 calories and 16 g of fat. To achieve melt-in-your-mouth flavour, the cut needs to be simmered for several hours—the longer you cook it the more tender it will get, she says. Surround your roast with tons of vegetables, and you’ll have a well-balanced and not terribly fattening meal.

7. Casseroles (in general)




With layers of starch, meat, and creamy sauce, some casseroles contain over 400 calories a serving. A smarter bet is to load your dish with vegetables, whole grains, and lean meat. Even if a recipe doesn’t call for beans or vegetables, you can still add them. Punch it up with a layer of zucchini, or double the amount of mushrooms the recipe calls for, or put in peas. Even better, include a serving of fish via canned tuna - It’s a convenient and budget savvy choice. It also delivers protein and omega-3 fatty acids with minimal calories. Just make sure you use a low-fat substitute for cream or butter to lighten the dish.

8. Pot Pies



The buttery crust is how this recipe racks up calories and fat. Try making your own using canola oil instead of butter and whole grain flour. If you’re uncomfortable making crust from scratch, a whole wheat biscuit mix can form your crust. Lighten up the filling by using more root vegetables and less chicken than the recipe calls for—carrots, sweet potatoes, and parsnips. Then for the chicken, use breasts instead of thighs, which will save you fat.”

So, as you can see, with a few minor adjustments to your favourite comfort foods you can save yourself fat, calories and weight gain while still enjoying your favourite foods. Just remember - even with low-calorie version of foods - portion control is the key!!!

Stay Healthy!
Andrea :)

Reference: http://fitbie.ca.msn.com/slideshow/10-comfort-foods-won-t-pack-pounds