“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.” – Charles Buxton

Here are some tips to help you find your niche and stick with it!!

- SET REASONABLE GOALS. Goal setting is a great way to motivate yourself. It is essential that you set realistic goals for yourself, otherwise you may set yourself up for failure. Try and do one thing each day to get you closer to that goal. Remember that patience is a virtue.

- SCHEDULE IT into your day the same way you might an important meeting, class or appointment. Write it in your day planner to make it “official”, if that works for you. Prepare for your workout the night before by packing your gym bag or, laying out your workout clothes so when you get home or wake up, there is nothing stopping you!

- MAKE IT A PRIORITY Try and replace your daily TV time with a workout video of your choice. Make workout “dates” with friends and family, its proven that working out with a friend will help you to stick with it.

- DRINK WATER. To stay hydrated bring a reusable water canister to sip on before, after and during your workout.

- TRY TO WORKOUT AT APPROXIMATELY THE SAME TIME EVERYDAY. Morning is ideal, to get it out of the way, but it is more important to find the time that works best for you, consistently. If you chose to work out in the morning before breakfast, make sure you eat a small snack (100 calories at least), this way you can go the extra mile.

- PLAN TO EAT SOMETHING SMALL ABOUT 1 HOUR BEFORE to ensure that your blood sugar is stable enough to power you through the workout. A handful of nuts and a piece of fruit are good options for pre-workout snack. Having a balanced meal including protein and carbohydrates, 30-60 minutes post-workout is essential for building muscle. For instance, 1 cup of cottage cheese with a piece fruit and scant handful of natural nuts (almonds, pumpkin seeds, etc).

- TRY BEGINNING YOUR WORKOUT WITH WEIGHTS AND FINISH WITH CARDIO. If you begin with weights you are allowing your body time to warm up and stimulate your metabolism. By the time you get to cardio it is as if you have already run for 20 minutes, cool isn’t it?

- FOCUS ON HIGH INTENSITY, INTERVAL TRAINING WITH CARDIO. This means you can exercise for less time and get better results! Begin with 2 minutes at a low level and then quickly increase the difficulty to as high as you can manage for 3-4 minutes, then lower the challenge down again for another 2 minutes. Repeat this cycle 3-4x (for a total of 20-30 minutes) you will stimulate your metabolism in a way that is much more powerful and lasting then doing cardio at a lower level straight for 40 minutes.

- TRY A YOGA OR PILATES CLASS. If you tried a class already and were turned off by it, then I encourage you to try another or even a different studio. The teacher can make a HUGE difference, they really set the pace and feel of the class. I also find a huge difference between classes that are at gyms and classes that are at studios, I prefer studios because that is their focus and sole purpose. Yoga and pilates challenge the body in many ways to increase flexibility, abdominals and strength without using weight machines. Yoga and pilates also focus on using the breath to calm the mind which helps to reduce stress.

- KEEP A FITNESS JOURNAL. Writing down your activities throughout the day and how your felt after. This will help you to see which activities make you feel best and will help you to stay motivated day after day. Write everything down! Even going for a 10 minute walk.

Popularity: 45% [?]

Ohhh December! Tis the season. Holiday parties, baking, feasts and alcohol are seemingly unavoidable, as they pop up everywhere you go! For me it is really a love-hate relationship. I thought it was only appropriate that I make holiday edition post. Here are some helpful hints that will help you to stay healthy but still enjoy the holidays!

Eat before the party: We all know that when we are over hungry, we are more prone to overeat, this can be devastating at a holiday party where you are surrounded by chocolate covered everything! Be sure to eat a wholesome meal before you leave, to avoid over indulging on sweets and high fat foods.

Watch your portion sizes: treat yourself a nice drink, dessert, chocolate or sweets without feeling guilty , but always remember to keep everything in moderation.  Try smaller portions, that way you can try a little bit of everything. Try splitting sweets with someone so you don’t feel obligated to clear you plate.

Alcohol or Dessert? instead of coolers, beer, and creamy liqueurs, try a nice VQA red wine or drinks with mix which are lower in calories. Vodka with soda and a lime is a refreshing and lower calorie choice! Its important to remember that calories from alcohol tend to be stored in the abdomen, hence “beer belly”.

Make your “treats” worthwhile: If you are going to treat yourself, ensure that you choose your treat wisely. You wouldn’t want to “waste” your treats on something you don’t truly LOVE.

Drink plenty of water: alcohol and coffee or espressos dehydrate your system. Drinking water before , during and after a meal can help prevent overeating. A tea after dinner is perfect to help the digestion process.

Physical activity: Don’t forget to try and include at least 30 minutes of exercise  2-3 times per week. Try to take nice walks with your family and friends and enjoy their company! Skiing and snowboarding are always popular winter sports!

Mango Chicken Stirfry

1 ½ tbsp sesame oil

12 oz skinless, boneless chicken breasts, sliced into bite sized pieces

1 ½  diced peppers ( any colour of your choice)

6-8 brussel sprouts, halved

¾ cup green beans

1 carrot grated

1 mango, peeled and diced

½ tsp red chili flakes

½ cup low sodium chicken broth

3 tbsp Hoisin sauce

2 tbsp low sodium soy sauce

1tsp cracked black pepper

Preparation:

1- Heat oil in a wok, and brown the chicken.

2- Start adding the vegetables, starting with the brussel sprouts and

green beans as they will take the longest to cook.

3-Add stock and the rest of the ingredients. Cook for 10-15 minutes.

4-Serve over brown rice or quinoa.

Popularity: 35% [?]

Some of you may not know that there are two different types of fibre, both of which have ample benefits for our bodies including aiding digestion, and preventing diseases. To ensure that you get enough fiber, eat a variety of foods, including:

.        Dried beans and peas

.        Fruits

.        Vegetables

.        Whole grains

The two different types of fibre are:

Soluble fibre attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease.

Insoluble fibre is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

A few words of caution:

When you start to try and eat more fibrous foods, you are going to want to start slowly, your body will adjust to your new fibre intake, but it may take some time.

Add fibre gradually over a period of a few weeks to avoid abdominal discomfort. Water aids the passage of fibre through the digestive system. Drink plenty of fluids.

Peeling the skin off the fruit of vegetable can reduce the fibre content. The good part is eating fibre rich foods can be beneficial, whether it they are cooked or raw.

If you are going to use dry legumes (beans and peas) , you may want to soak them overnight, before you use them. This will help to reduce the gaseous symptoms commonly associated with “the magical fruit”.

Try this recipe that I have come up with, its fibre and protein packed!

Chickpea “pasta” Dish

-1 large can diced tomatoes ( drain off some of the extra liquids)

-1 can on drained and rinsed chickpeas

-1 can of corn

-1 half diced onion

- 1 half red or green pepper diced

-minced garlic (as much or as little as you like)

-1 tsp oregano

-pinch of red pepper chili flakes

-pinch of salt.. lots of pepper

Preparation:

First put a half a tablespoon of olive oil into a skillet or wok and cook garlic until golden brown, then add tomatoes. Simmer for a few mintues then start adding other ingredients. Season until you like the taste. Remember the less salt you use the healthier. I recommend drinking this with a glass of Skim milk to complete the meal!

This makes for an amazing meal!

Source: MEDLINE PLUS

Popularity: 40% [?]