HEALTHY SNACKS

DO EAT Healthy Snacks

Handful of nuts – almonds, pecans, walnuts

Celery or whole grain toast with natural peanut butter

Hummus with red peppers, celery or carrots

Apple, orange, banana, frozen grapes or blueberries

3-5 olives

Greek Yogurt (no sugar added try honey)

Meal replacement bars (caution on calories)

12 Dried plums (238 Calories) – high in fiber and sorbitol

Beef Jerky (low salt)

Edamame Beans

Hot air Popcorn

Raisins & Pistachios (3tbs each)

1 high fiber granola bar & cup of coffee

2 ounces of low fat cheese & whole grain crackers

1 tbsp almond butter & an apple

1 ounce of dark chocolate (min 65% cocoa)

12 Belly Fat Fighting Foods

Almonds, Beans, Spinach, Dairy, Oatmeal, Eggs, Turkey, Peanut Butter, Olive Oil, Whole Grain, Extra Protein Powder, Raspberries

Do Make Healthy Changes

PORTION CONTROL (use smaller plates)

Reduce stress binge eating: clear the pantry

NEVER EAT FROM THE BAG

Sit down to eat

1 cheat = eat 5 healthy rule

Self-Monitor: use a Food Diary

Chew slowly (40 times) & chew gum

Exercise: walk everywhere: 10,000 steps/day

15 minute rule before seconds or dessert

Optimal Health

Experts are saying we need a few things added to our life styles.  Here is the list I have compiled over the last year of key additions to our daily life for optimal health.

The DO’s to add to your life

Antioxidants: free radical fighters

Tomatoes, broccoli, kidney beans, blueberries, artichokes, prunes – COLOR

Omega 3 Fats: 80% brain is made of fat (3,000 mg/day)

Ground Flaxseed, walnuts, salmon, scallops, soybeans, squash, chia seeds, kiwi

Fiber: (24 grams per day)

Steel cut Oatmeal, 100% wholegrain bread, lentils, pine nuts, peas, raspberries

Olive Oil – tablespoon every day (Phenol)

Garlic: Antioxidant, immune booster

Eat the whole EGG

Complete protein – Vitamin A, B12, choline, luetin, zeaxanthin

Positive happy, joyful emotions: ditch the negative

CHOCOLATE: flavonoids: antioxidants (At least 65% coco)

A Good Multi – Vitamin

2,000 + International units of Vitamin D3

Sun Exposure (2 full hours = 200 – 400 IU vitamin D3)

cod liver oil, beef liver, egg yolks, cheese, fortified milk , sunlight

1,000 – 1300 mg/day of Calcium

Low dietary intake will increase fat stores

99% of body stores in the bones and teeth

Dairy sources – yogurt, ricotta cheese, cottage cheese, hard cheese, low fat milk

Nondairy – canned sardines & salmon (bone in), spinach, broccoli, beans, kale

Exercise

10,000 steps per day, cardio intervals, strength training, stretching

THE DON’T’S

HIGH FRUCTOSE CORN SYRUP – Refined SUGAR

“Enriched” foods (all the good stuff out, sprinkle a little back in)

Hydrogenated Trans fats

Limit amounts of saturated fats from animals

EAT HEALTHY AFTER A WORKOUT!!

You are what you eat!!!!

What you eat after a work out helps define you.  If you are breaking done muscle when you are lifting weights your body now needs to rebuild those muscles.  Refuel within 30 - 45 minutes post workout for best results.  Choose natural sources of Carbohydrates (40-60 grams) like bananas, pineapple, raisins - these will help trigger an increase in insulin production which in turn triggers increased muscle glycogen levels which then help your muscles build back up long and lean!  Then combine with a good Protein   (15 grams) like whey, low fat greek yogurt, skim milk latte.  Your Calorie intake should be about 50 % of the calories expended.  (In a hour work out you can expend about 300 - 600 Calories depending on your effort level). So, here are a few of my Favourite post work out treats!!!

Liberte Greek low fat yogurt (Costco / Save on Foods) - 175 g serving - 140 Calories with 16 g protein and 0% fat

Premier Protein Shake (Costco Pharmacy Aisle) - 325 ml shake - 160 Calories with 30 g protein and 1 g sugar

Cosmic Cookies   (Planet Organic) - I  love to make a big batch and freeze and pull out a cookie as desired!

click here for the recipe http://www.food.com/recipe/planet-organic-cosmic-cookies-292060

Five Foods that can break your DIET!

Here is a recap of a great article I read from Leslie Beck, Canada AM's Nutrition Expert

Diet Breakers
#1  100 Calorie snack packs - watch how much you really eat!!
#2  Meal-Sized snacks - snack grab on the go could do you in - Classic Cinnabon roll 810 calories, Starbucks Grande White Chocolate Mocha 500 calories, Tim Horton's whole grain bagel with cream cheese 475 calories - YIKES THAT IS A MEAL ITSELF!!!!
#3  Liquid Calories - watch out for sugary drinks they count!  Even the cream & sugar (honey) adds up!
#4  Baked Potato chips - they are still calories!  A 1 oz serving of baked potato chips has 120 calories, that is only 30 calories less than the full fat potato chip.
#5  No sugar added treats - same trick as the potato chips - they are still empty calories and have only slightly fewer calories than the real thing.

Check out the full article on Leslie Beck's web site    http//www.lesliebeck.com

Water - H2O - Liquid Gold - you need it!!!!

Experts say

DRINKING WATER AT CERTAIN TIMES MAXIMIZES IT'S EFFECTIVENESS ON THE BODY:
2 glasses of water after waking up - helps activate the internal organs
1 glass of water 30 minutes before a meal - helps digestion
1 glass of water before taking a bath - helps lower blood pressure
1 glass of water before going to bed - avoids stroke or heart attack
1 glass of water before & during a workout - muscles respond better

A good guide line is to drink 1/2 oz of water per pound of body weight per day.  So for 130 pound women that's 8 - 8 oz glasses per day.

You might be dehydrated if you feel fatigued, moodiness, a "drained" feeling and THIRSTY!

SO... drink up it's good for your Health!!!!!

BURN BABY BURN!!!! BOOST YOUR METABOLISM

The Do’s To Boost Your Metabolism!!

Your metabolism slows 5% per decade over the age of forty!

Here is your cheat sheet to beat those extra pounds!

• DO NOT Skip Breakfast!!!!  (eat protein)

• Get 7- 8 hours of sleep nightly

           - Add 30 mins / day, 90 mins on weekends to catch up
           - one hour sleep before midnight = 4 hrs after

• EXERCISE – interval cardio and strength/weight training

          - wear a pedometer, aim for 10,000 steps /day

• Eat 5-6 small meals through out the day (eat every 4 hrs)

• Eat higher protein snacks & complex carbohydrates (fiber)

• Eat Calcium rich snacks

        – Greek yogurt (love Liberte Brand), cottage cheese, 
          skinny lattes, chocolate milk, cheese

• Eat spicy foods (increase by 20%)

         - Chili & Cayenne (active ingredient capsaicin)

• Drink ice cold water

• Start your day with a cup of Java (Caffeine)

• 1-4 grams Cinnamon daily

         - two 500 ml capsules mid day

• Drink true Green Tea or even White tea

          - High in Epigallocatechin  (EGCG)
          - Catechins + polyphenols + caffeine = fat loss