So tell me, how did you do? How would you rate your 6-Week Slim Down experience?
A) I've achieved my goals - and I'm on top of the world! B) I've made some gains- (well, losses) and I'm doing fine. C) I'm on the verge - I've made one or two small achievements but I’m on my way – it just took a bit longer) D) Oops, trying again. - TTiming wasn’t right for me but good plan.
Me? I think I'm a "B" - and I'm happy with that.
Can you feel the benefits of six weeks of healthier living? You bet!
I feel like I'm really beginning to make progress. I’m not there yet, but I’ve made some significant gains and I’m much more aware of the good, the bad and the ugly in terms of my past approach to fitness and nutrition.
My overall weight-loss: 4.8 lbs (though I really wanted to lose 10 lbs). But it’s nothing too sneeze at.
A few things I've learned:
• Eat smaller portions and more frequently during the day. (I spend a lot f time staring at the palm of my hand!)
• I’ve started preparing and planning meals in advance, bringing my lunch and snacks to work. That way, I'm less likely to skip meals throughout the day and then go on a full-out binge later on. (I have no doubt that the fast-food vendors at the food court across the street are missing me.)
• I’m making a point of not eating after 8 pm in the evening. I’m sleeping better and feel better overall. (My canine partner in crime Scooter McGee is not happy about missing his nightly snack.)
Most importantly I recognized a few other things: I prefer working out with friends, not ‘exercising’ as much as ‘having fun while doing motor walks and push-ups with music on and my dog watching.) Plus humour is a daily requirement up there with roughage and 2 litres of water each day. An equal dose of laughter plus a daily multi-vitamin how can I go wrong?
The six-week slim down is over, but my journey isn't I still have a ways to go and I’ll keep you posted on how I do. My new adage, “Slow and easy wins the race.”
In parting, I want to share with you an amazing Canadian-made "Magic Pill" in the form of the smartest health-fitness video I've seen in a long time. Enjoy!
What part of the 6-Week Slim Down was easiest or hardest for you?
With the 6-Week Slim-Down sadly coming to a close, and I'd love to congratulate each and everyone of you who followed the program. I would love to read your stories and hear what you have to say. Leave a comment below telling us about your successes and challenges, favourite or least favourite exercises, and which recipes you liked the best. So, what did you think about the 6-Week Slim-Down?
One lucky respondent will win a suite of awesome health books to keep you motivate, including:
The end of the 6-Week Slim-Down is quickly approaching, and though I'm satisfied with my results I'm worried how I'll fare long term. Healthy eating and exercise has almost become habit, but how do I maintain this attitude when I'm no longer attached to a program that reminds me to get healthy?
I checked in with Tina Stewart again, dietitian at Loblaw Companies Limited, to ask her advice on keeping a healthy diet for the long haul. She shares her answer to a few of my questions below.
It'll be hard to remember to do healthy things without the weekly reminder, but a few sticky notes around my desk will help!
Q: What are some tricks for maintaining healthy eating long term? A: The first step is to acknowledge that healthy eating is a way of life and not a fad or a diet. It is important to focus on variety and balance and to remember the old adage 'everything in moderation.' All foods can fit, and I often advise clients to focus more on the foods they should include often such as vegetables and fruits instead of focusing on what they think they cannot have. The occasional indulgence is perfectly acceptable as long as you eat healthy most of the time.
Healthy eating does not happen by accident, so it is important to plan your meals and snacks. Meal planning and shopping lists are very helpful to keep you on track. Experiment with new ingredients and flavours to keep things interesting.
Q: Will healthy eating change the way we feel? A: Absolutely! Healthy eating that focuses on variety and balance helps your body to function optimally. A well fueled body is able to help maintain your energy levels, help you think and sleep better, and potentially ward of sickness. You need to put the right fuel into your body to get the best performance!
Q: What are some of your favourite healthy snacks?
A: My favourite healthy snacks tend to be simple and easy to prepare. As a busy Mom to two boys, I need things that I can grab and go. At work, I like to have apples and peanut butter or Greek yogurt and granola. Nuts and dried fruits are also a great portable snack.
At home when I have more time to prepare snacks, cut up vegetables with a high protein dip are a great way to boost energy levels. A great high protein dip can be made with Greek yogurt mixed with my favourite reduced fat dressing. Another favourite is reduced fat cheese and whole grain crackers.
A good tip for portion control is to keep cheese strings or other pre-portioned cheese on hand. They are a great addition to any lunch bag and can be paired with fruit for a mid-morning or afternoon snack.
I'm so happy I checked in with Tina. Healthy eating long term and on the go seems like a breeze!
February is heart health month, so it's the perfect time to remind ourselves of the love and care our hearts need. Taking care of your heart should be a priority, as in Canada more women and men die from heart-related causes than anything else.
OK, so that's the bad news. Do you want to hear the good news? According to the Heart and Stroke Foundation, heart disease is totally preventable.
Did you know heart disease is preventable? Follow these eight steps to protect your heart from heart disease.
Here are eight ways to boost your heart health and help prevent heart disease:
1. If you're a smoker, it's time to quit. If you aren't, don't start, and limit your exposure to second hand smoke.
2. Make sure you get at least 30 minutes of physical activity a day. This could mean waking up 30 minutes early to go on a walk, taking up a sport or walking up your office building's stairs a few times a day.
3. Fatty fish, nuts, whole grains and fruits and veggies are all foods that will help lower your blood pressure. Controlling your blood pressure is imperative to a healthy heart.
4. Boost your heart health by maintaining a healthy diet. It's pretty simply, really, all you have to do is eat a diet high in fibre, can your five to seven a day of fruits and vegetables, and reduce your intake of processed foods and foods that are high in sodium.
5. Reaching your ideal weight will also help protect your heart, and if you've implemented step two and four, your ideal weight will be right behind you!
6. Stop the binge drinking. Reducing your alcohol intake will boost your heart health in no time.
7. It's time to get your stress levels under control. Take up yoga (checking step two off your list), get a good night's sleep, limit work overtime and make it a point to clear your schedule for much needed down time are all things that will help reduce your stress levels.
8. Keep your overall health in check by remembering to visit your doctor regularly.
As I forge ahead in the Canadian Living 6-Week Slim Down, I'm discovering fruits (ie., goji berries) that I've seldom included in my diet - and rediscovering old favourites that haven't made an appearance in my kitchen in a long time.
Last week I enjoyed a mouthful of fresh blueberries and the taste brought me right back to late summer at the cottage when I was a teen. My mom would toss us kids a bunch of baskets, pile us into the car and off we'd go to pick our own. They're just as delicious all these years later. But why is it they rarely end up in my shopping cart - especially considering how good they are for you.
Fruits are essential to our health, our resident registered dietitian Cara Rosenbloom reminded me recently. They're bursting with all manner of vitamins, they fill you up and many fruits are incredible sources of antioxidants, which can beef up the immune system and help prevent disease.
Here are the four fruits I've been eating in the last month and why they're good for you:
Apple:
• This easy-to-pack fruit contains antioxidants called flavonoids, which may help lower the chance of developing diabetes and asthma. For maximum flavour, don't peel your apple.
Blueberry
• Blueberries are No. 1 in antioxidant activity compared to 60 other fresh fruits and vegetables. They may help lower the risk of developing Parkinson's and Alzheimer's.
(Another advantage of buying blueberries: they freeze well.) Check out one of our Tested Til Perfect Blueberry Recipes.
Goji berry
• Goji berries are a nutrient powerhouse, containing six vitamins, 21 minerals and a host of antioxidants. Some health experts believe goji berries can help prevent diabetes.
Orange
• This citrus fruit is a good source of folate, an important vitamin for pregnant women (not that I'm too concerned about that at this stage of life) and it may lower triglyceride and blood cholesterol levels (the latter IS important to me!)
For the complete story on fruits and what they can do for your health, read Cara Rosenbloom's article The top 25 healthy fruits.
What fruits are you including in your 6-Week Slim Down?
By: Graduate intern Jennifer Shenouda
While every vacation comes with its own unique set of health risks, packing sunscreen for the beach is a bit of a no-brainer. But what if your heart’s set on a ski holiday or ice climbing excursion this winter or, for that matter, simply spending time outdoors in the winter wonderland with your friends and family?
1. Frostbite: Imagine the tissues in your body freezing and tiny ice crystals forming in your cells, that’s frostbite! Dr. Wise says that the places on your body that are at highest risk are those with the greatest exposure, as well as your extremities. Frostbitten skin looks white or bluish, and is stiff to touch. You won’t be able to move or feel the affected areas.
Stay warm tip #1: When bundling up for the outdoors, think of protecting your ears, nose, fingers and toes. Dr. Wise suggests having bandages or splints handy to warm up frostbitten parts.
2. Frostnip: A nip is usually thought of as a gentle warning, but in the case of frostnip it’s a red flag alerting you to the earliest stages of frostbite. Frostnip occurs when only the superficial layers of your skin freeze. Dr. Wise says that skin appears white or gray in light-skinned people, red or pink in dark skinned people, and feels numb.
Stay warm tip #2: Treating frostnip quickly is key. Affected areas can be immersed in hot (not steaming) water and bodies can be warmed up with clothing and soup.
3. Hypothermia: While taking a dip in a Nordic bath after a long day of snowshoeing sounds heavenly, when your core body temperature takes a dip below 96°F/35.5°C, it’s called hypothermia. Shivering uncontrollably and becoming disoriented are all signs of hypothermia. “The very old or very young, the intoxicated or those on certain medications may be predisposed to hypothermia,” warns Dr. Wise.
Stay warm tip: Getting out of the cold is crucial, as is removing anything wet from the body and bundling with blankets. Sources of heat can be applied to the person, but never directly onto the skin.
4. Chilblains/Trench Foot:
Chilblains and trench foot are less severe injuries resulting from a mixture of cold and wet conditions. Stay warm tip: These cold weather wounds be treated similarly to frostbite, says Dr. Wise. A few extra pairs of socks tucked away in your suitcase is not a bad idea, either!
Stay tuned for Jennifer Shenouda's upcoming series on family fitness and heart health, scheduled to appear online during February's Heart Health Month.
If you have a question about travel health, post it below.
So, it's the final stretch of our 6-Week Slim Down, and I'm walking along at a fairly brisk pace with my pal Donna, my heart beating fresh cool wintry air into my lungs, when my walking companion suddenly launches into one of her famous monologues. (She should be on the stage.)
"You know Susan," says Donna between energetic puffs, "I know the secret to losing weight. In fact, I should appear on the Ellen show as her guest fitness expert. I've just figured it all out."
I look sideways, inhale, try to stop grinning too widely, brace myself and wait to hear what she has to say.
I share with you three interesting takes on losing weight (and I bet dollars to donuts you've never heard these ones before):
1. "Visualization: Don't hold back. The melba toast crackers are actually loaves of French bread, the kind that is chewy on the inside and crusty on the outside. The water flowing from your tap. No, not water. Champagne from France. Oh, you don't feel like champagne? Fine, pop, then."
2. "Duct tape: I'm always amazed at the things you can do with duct tape. Make a dress, repair footwear, tape your mouth shut. I like to leave a small hole in it for a straw so I can still drink my water. Er, champagne, that is."
3." Breathe in, breathe out. No, not yoga. I like to stand outside a bakery, any bakery really, and just breathe in the fumes from the outside air vent. Do not under any circumstance walk inside the store and make a purchase. That is against the rules."
Half-way into our 40-minute speed-walk I am doubled over with laughter after listening to what I'm certain will form the basis of an upcoming best-seller called "Diets by Donna." And then it hit home: Of course, that's the key to exercise for me - fun, a bit of humour, enjoying the moment.
So I've resolved from now on to ensure there's a dose of laughter into each and every workout.
Of course, I'm by no means the first person to suggest that tickling the funny-bone of weight-loss is a healthy matter. Wasn't it Mae West who said: " I never worry about diets. The only carrots that interest me are the number you get in a diamond."
Be serious about your health, but that doesn't mean you can't have fun while you're losing weight!
Here are my 5 favourite diet jokes to give you a boost:
If you don't have a Donna in your life, try one of these on for size when you need a little levity during your workout:
1. "When we lose twenty pounds...we may be losing the twenty best pounds we have! We may be losing the pounds that contain our genius, our humanity, our love and honesty." -Woody Allen
2. "Inside some of us is a thin person struggling to get out, but they can usually be sedated with a few pieces of chocolate cake." - Author Unknown
3. "Avoid any diet that discourages the use of hot fudge." - Don Kardong
4. "I've been on a diet for two weeks and all I've lost is fourteen days." - Totie Fields
5. "I'm on a seafood diet. I see food and I eat it." - Author Unknown
My own (serious) update: I'm down 1.3 lbs this week. A little weight-loss, a lot of laughter...it's working for me.
Well, like you, we're full swing into our 6-Week Slim-Down here at the Canadian Living offices. Most of us are getting through it, but we all seem to have a few bad habits we can't seem to break. I, for instance, have a really difficult time avoiding reaching for a sugary treat at about 3 p.m. I know I'm not the only one who has this problem, so I though it was time to bring in an expert to offer some insight into why we do what we do!
This is SO what I do! I know the carrots are the right choice, but my mouth wants the cake.
Below, Tina Stewart, dietitian at Loblaw Companies Limited, answers a few of our most pressing questions about personal nutrition.
Q. We all know breakfast is the most important meal of the day, but how can we eat right when we're rushing out the door?
A: There are many benefits of eating breakfast regularly. Breakfast eaters are more likely to meet their daily servings from all four food groups and tend to maintain their weight as they are less likely to overindulge throughout the day.
The ideal breakfast should include both protein and fibre -- the combination will keep you feeling full until lunch time. The protein can come from eggs, nuts or dairy products such as yogurt or milk. High-fibre foods include fruits, vegetables and whole grains.
A healthy breakfast doesn't need to be extravagant or take a long time to prepare. Try something simple like a hardboiled or scrambled egg, whole grain toast and a piece of fruit or 100 per cent fruit juice.
For the days you oversleep, or are rushing to get to work on time, make sure you have breakfast-to-go items stashed in your car or desk. Low-fat cereal bars, canned or dried fruit as well as trail mix are great items to have on hand.
Two of my favourite breakfast items that also happen to be quick are instant steel cut oats with chopped walnuts and a Greek yogurt parfait, made with Greek yogurt, frozen berries and high-fibre granola.
Q. Sometimes we have to hit up the food court at lunch. How do we make the healthiest choice?
A. The food court can definitely offer a lot of variety, and despite that it's "fast food," there are still some healthier options available.
Here are some general guidelines to help you choose wisely when you grabbing a quick bite to eat:
• Steer clear of the high fat items such as french fries, deep fried chicken or shrimp. These can add a lot of calories in a relatively small portion size,
• Limit or avoid extra gravies and sauces and ask for any salad dressings or dips on the side. These condiments can add a lot of calories, salt and sugar.
• Resist temptation and decline the super size and value meals which often offer larger portions or extras such as bags of chips, cookies or extra large servings of soft drinks.
• Reach for lean portions of meat, poultry or fish and pair with side salads or steamed vegetables. Some good choices could include Chicken souvlaki with salad (dressing and tzatiki on the side), or stir fried chicken with vegetables. Submarine sandwiches with lean turkey or chicken and loaded with vegetables are also a great choice when you need a quick meal.
• Choose water over soft drinks as a beverage choice. You can easily save calories when you consider than an average can of cola contains as much as 160 calories.
Q. Most of us reach for that sugary treat to bump up our energy at that mid-afternoon slump. What are some healthier ways to get our energy up?
A: Snacks are often not planned for and tend to be impulse choices. The key is to plan for snacks, focus on variety and watch your portion size. Keep some healthy items on hand at work and home and make sure you plan for snacking throughout the day. Don't forget to keep your desk, purse and car stocked with healthy options so you are prepared when hunger strikes.
My favourite energy boosting snacks contain three things: protein, fibre and a source of carbohydrates. Try to include at least two food groups with each snack and focus on variety. The protein and fibre will help keep you satisfied until your next meal and the carbohydrates will give you the energy to keep you going.
Some great snack choices include hummus and whole grain crackers, an apple and natural peanut butter or reduced fat cheese. Home-made trail mixes made with nuts, dried fruit and a small amount of dark chocolate give a great mid-afternoon energy boost.
WOW! So much great advice here. I love the tips for afternoon snacking.
Stay tuned, because I'll have a few more great tips from Tina Stewart next week. She'll let us know how we can stick to our healthy eating long after the 6-Week Slim-Down is over.
10 easy ways to burn calories - by sticking around home!
Who knew my dog could become my life and fitness coach?
Each Thursday, my colleagues Donna, Erin, Lisa and Doug each take our turn on the weight scales. We empty our pockets, step out of our shoes, and off come boots, belts and any heavy sweaters. I worry that one day one of us will get carried away with our disrobing and shock the publisher.
This week, I was very surprised, if not puzzled, when I took my turn on the scales. My efforts in the Canadian Living Slim Down were obviously paying off: I was down 2.3 lbs. Hooray for me...but how?
I'm very proud of slim-down achievements so far!
If you've been following my 6-Week Slim Down Blog, you'll know that I've faced some challenges when it comes to sticking to my fitness routine. Cold weather, ice-covered walkways and too much procrastination. Then someone asked me how much walking I've been doing. Well, yes, I do what I call a 'fitness walk' up to four times each week. Surely that can't account for my recent weight-loss success.
But then I thought about some of the other activities that fill up my day - I just don't think of them as bona fide exercise but that's where the numbers add up. In addition to my fitness walk, I realized I do tackle a surprising number of other energy-burning tasks throughout the day, and that includes walking my dog Scooter.
There was a time just after Christmas when Scooter seemed to be in doggy doldrums: he just didn't want to go outside in the snow. Then the cold spell passed - and Scooter got a seasonal second wind. Twice in the last week he was at the front door waiting to go outside walking before I reached for my coat.
And there are other calorie-burning activities in my life that I tend to forget about - and I bet you do too!
For instance, I make a point of parking my car at the farthest end of the lot when I take my friend Annie grocery-shopping on Saturdays. By habit, I skip the elevator at work and take the stairs when I have a meeting up on the 5th floor. (It's not much, but it means I get an easy cardio work-out.) And I rely on my own two feet when I need to dart out to the corner convenience store when we're out of milk. No hopping in the car for me.
Did you know: a 155 lb. person walking a dog (slowly) burns 211 calories and that shoveling snow by hand burns 400 calories on a 140 lb. person? (These stats were reported by The Society for Vascular Surgery.)
Here's a tally of the calories burned per hour by a 150 lb person:
Washing windows: 204 calories
Carrying groceries upstairs: 510 calories
Making a bed: 136 calories
Moving furniture: 476 calories
Carrying small children: 204 calories
Putting away groceries: 170 calories
Vacuuming: 238 calories
Washing dishes: 170 calories
Scrubbing floors: 258 calories
Sweeping the garage: 272 calories
So who knew that cleaning house and doing the dishes could help me get fit? On second thought, I guess I could just walk the dog a little more often. Trust me, my dirty dishes are nowhere as cute as my little dog Scooter!
Oh, and just a reminder: remember to download our 6-Week Slim Down Tracker. It's a great way of seeing clearly what calories you're taking in - and what you're burning.
Until next week, keep walking, running, doing squats...and ironing and carrying groceries...and walking your puppy.
Whenever I'd come home from high school, bounce through the kitchen door and call out to my mom, "Mom, I've got good news, and some bad news," she'd invariably respond: "Give me the bad news first."
She was a wise woman.
So, marching to the beat of my beloved late mom, here's the bad news: I gained 1.5 lbs this week. Not the end of the world, my colleagues say, but I am supposed to be slimming down.
Okay, here's the good news - and also the confusing bit: my pants are looser. I honestly think I've lost an inch or more around the waist. Are the bathroom scales lying to me?
Three things I did right this week:
I did three motor-walks in the evening, one with my dog Scooter, and two on my own. The benefit: I slept like a lamb all week and woke up energized.
I enjoyed healthy breakfasts every day this week. The benefit: I wasn't ravenous by mid-morning which resulted in modest lunches and dinners.
Skim milk replaced whole milk in my fridge at home. The benefit: the jury is out on this one. My husband isn't keen on skim in his coffee, and a caffeine-deprived spouse....
Three things I messed up on this week:
I had late-night snacks. They weren't always excessive or over-the-top, but eating just before bed is never a good idea. Lesson learned: just don't eat after 8 pm.
I didn't exercise during the daytime itself, only at night. No lunch-hour walk. No running up the stairs in our office building. My butt was glued to the desk all day. Lesson learned: move it or you don't lose it, baby.
I helped myself to Food Director Annabelle Waugh's leftover slow-roasted pork belly. Granted, it was just the one over-indulgence but I ate it one night around 9:30 pm. Lesson learned: Avoid the Test Kitchen for the next six weeks.
Annabelle's slow-roasted pork belly
Three things I'm going to do next week:
I'm going to keep better track of my progress, or lack thereof. I'm going to download our FREE slim tracker to stay on top of my ups and downs.
I'm going to watch -- and then try to do -- Pam Mazucca's Best Workout - Part 2. Watch this video and you'll be inspired. It includes the squat, the bridge, one arm row, bird dog and tree pose. I know I'll benefit!
Wish me luck for the upcoming week - and good luck to you. Post below and tell me how you're doing. After all, we're in this together!
We've married our sumptuous butter chicken recipe with the ease of the slow cooker to create the ultimate Slow Cooker Butter Chicken. Food director Annabelle Waugh walks you through the steps in this video for a restaurant-worthy dinner every time.
