“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.

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Learning how to read food labels is like learning a different language for some. Don’t give up! Try to avoid buying packaged foods as much as possible. You should be able to recognize everything on the label that goes into the making of your food. Cooking food at home will help you to avoid chemicals like MSG (aka: hydrolyzed vegetable proteins) that are added to processed foods. Everything morsel you put into your body should be wholesome and nourishing  this is  of course what your body relies on to get you through the day. We need to learn to give thanks to our bodies by feeding it premium fuel !

Avoid processed foods like white breads and rice. The processing techniques strip the grain of essential nutrients and fibre that your bodies need. Focus on whole grains to help stabilize blood sugar and keep you satisfied. Brown rice, quinoa, lentils, buckwheat, slow cooking oats are all examples of easily acessible grains that are more nutrient dense than the “white” counterpart.

It’s hard to avoid buying some packaged foods, so here is a guide on what to look for:

Fats (total) :

Fat is good for you, always keep this in mind. It helps keep us feeling full and balances our hormones. You should try to have a small amount of healthy fat at every meal, to help absorb fat soluble nutrients. The key is choosing the right kinds of fats. A good rule of thumb is to look for meals that have around 5 g – 10 g of fat total.

Trans Fats:

This is known as a “bad” fat. This fat contributes to cardiovascular disease and many other health concerns. Try to avoid this fat as much as possible, it is found in fried foods and packaged baked goods, look for “trans fat free” products.

Saturated fats:

Look for small amounts, not more than 2g/serving. We require some saturated fats in our diets, but generally are getting way too much from excess butter, whole milk dairy products and high-fat meat. Of course there are exceptions to every rule: plain low fat yogurt or milk is preferred over the fat free and sugar free versions.

Unsaturated fats:

Rarely appear on labels because they are often deficient in processed foods. Naturally found in raw nuts, cold water fish, flax and hemp seeds. These fats are often given as an extra supplement to the diet. You can eat several grams of this fat without guilt.

Extra virgin olive oil and flax oils are also healthy sources of fats that should be included in your diet on a regular basis. They contain fats that are easily used by the body for energy. When baking try using safflower oil, its a great source of omega-6 fatty acids.

Carbohydrates (total):

The overall number isn’t as important as the breakdown of sugar and fibre. Too many people get caught up in the carbohydrate value listed on the side of the box, and fail to note that up to 60% of your daily intake should be from carbs. Most of your carbohydrates should come from vegetables and whole grains (brown rice, quinoa, buckwheat), lentils and beans.

Fibre:

Many health benefits are associated with high fibre diets. It is in fact considered a carbohydrate, but because it is not fully digestible by the human body, fibre doesn’t contribute as many calories to you daily total as other sources of carbohydrates.

Sugar:

It is estimated that Canadians consume approximately 13% of their caloric intake as added sugars, equivalent to about 65 g of added sugars per person per day.. Simple sugars, white flour, white pasta, high-fructose corn syrup should all be avoided as much as possible.

Protein:

Protein is made up of amino acids which are the building blocks for our muscles and tissues. It is essential to have enough protein to repair and rebuild the wear and tear we encounter in a day. If you try to aim for between 10-15 grams of protein per meal this should be enough. But if you are trying to increase muscle mass, bulking up or doing high intensity exercise then you will need more protein in your diet. There is quite a bit of confusion out there surrounding protein supplements and bulking up, I will write about this in a later entry. Most importantly, we must pay attention to how the overall meal is balanced with protein, fat and carbohydrates.

Other:

Lets not forget about North America’s addiction: SALT… the recommended daily allowance suggests no more then 1500 mg of sodium. How much sodium do you think the average Canadian consumes in a day? 4000 mg !! Unbelievable, I know, but it is too easy to get carried away. Look for an upcoming entry on the nutritional and health risks associated with high sodium intakes.

Something to keep in mind:

Fat: 1 gram = 9 calories

Protein: 1 gram = 4 calories

Carbohydrates: 1 gram = 4 calories

Alcohol: 1 gram = 7 calories

Sugar:1 gram = 4 calories

Grilled Vegetable and Chickpea Salad

This salad is so tasty, just trust me. Luckily, I have an indoor grill, which makes it easier to make this salad, but if you use a George Forman grill or the equivalent it should turn out great.

2 bell peppers cut in strips

1 green zucchini

1/4 red onion cut in strips

6-8 cherry tomatoes

1/2 pack herbed goat cheese

1/4 cup sunflower seeds

3 tbsp balsamic vinegar

3 tbsp olive oil

Cooking spray

salt and pepper to taste

Preparation:

-Spray and preheat the grill and put all the vegetables except the tomatoes on the grill.

-Mix together oil and vinegar and brush on the vegetables.Season while on the grill.

-Open and rinse chickpeas in a strainer.

-Take vegetables off grill and dice them, then proceed to add the chickpeas.Season to taste.

-Serve warm and add sunflower seeds and use a fork to put some herbed goat cheese on top.

-Eggplant is a great edition to this dish!!

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Not everyone has to be a vegetarian to enjoy a meal without meat. Beef, pork and chicken contain heart healthy proteins but they each come with varying amounts of saturated fats being cholesterol.  Experiment by mixing different legumes and grains with low fat dairy products and seeds to make a dish with a complete protein.

Here is a listing of food items making a complete protein:

.        Legumes with Grains

.        Legumes with Nuts

.        Legumes with Seeds

.        Nuts/Seeds with Legumes

.        Grains with Dairy

.        Nuts/Seeds with Dairy

.        Legumes with Dairy

.        Dairy with Nuts/Seeds and Legumes

Animal meats contain all the essential amino acids needed for a complete protein. Since different plant groups contain different essential amino acids, combining them in the right combinations creates a complete protein.Legumes (Peas and Beans) are something that use almost daily in my kitchen.  They are so versatile and are an amazing source of protein and our good friend, FIBRE! This soup recipe below is something my mom always made for me, and now I make all the time for myself because its so simple! It is a really wholesome dish that will keep you feeling full for long, guaranteed!

Lemony Lentil Soup

2 tsp olive oil

1 onion chopped

2 cloves of garlic, finely chopped

pinch  hot pepper flakes

1 tsp ground cumin

1 ½ cups red lentils , rinsed

6 cups chicken stock

Salt and pepper to taste

2 tbsp   lemon juice

2 tbsp   finely chopped cilantro

PREPARATION:

1-     Heat oil in large saucepan or Dutch oven. Add onion, garlic and hot pepper flakes and

cook on low heat for 3 to 5 minutes until fragrant.

2-     Add cumin and cook for 30 seconds. Stir in lentils and combine well.

3-     Add stock, salt and pepper and bring to a boil. Reduce heat, cover and simmer until lentils

are tender and soup is beginning to thicken, about 25-30 minutes.

4-     Soup can be pureed, partially pureed or left think but coarse. Add extra stock or water to

thin if necessary. Add lemon juice and taste and adjust seasonings if necessary. Serve sprinkled with cilantro.

The recipe is from: More Heartsmart Cooking with Bonnie Stern

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