Archive for the ‘Health’ Category

As I ran through the inflatable starting arch at the Goodlife Fitness Toronto Marathon last Sunday, I couldn’t help but raise my dukes and throw a few jabs like a prizefighter making their way to the ring. After months of tested discipline and miles of conquered road, I was finally ready to take on my first half marathon. It was my Rocky moment.

Now that I can gleefully cross it off my bucket list, here are a few things I’ve learned from running my first organized race:

While training:
• Wear your hardware! Whether it’s a knee brace – like me – or ankle tapings, if you come with some assembly required, use it! That nagging, mothery voice in the back of your head will become a sing-songy “I-told-you-so” chant when you hurt yourself.

• Mapmyrun.com gives you easy-to-read, full route elevation. Nothing ruins a perfectly good training run like an unscheduled mountaineering expedition. Know what you’re getting into.

• Seasoned runners have advice. A LOT of advice. Typically well-meaning but often panic-inducing. Stick to your running schedule and find what works for you. There is more than one way to get it done.

My sister, Kaylan and I celebrating at the finish line of the Toronto Marathon

For race day:
• Buy one of those lame water bottle belts. Maybe not the fashion statement of the year, but stealing a bottle off the runner in front of you is frowned upon. You’ll thank me while running uphill at km 18 in 25 degree heat, in between water stations. You’re welcome, fellow runner. Oh! And chew gum. Weirdly, it helps.

• Roadside cheerleaders offer an immeasurable service. Before race day I didn’t understand the role of those standing curbside, noisemaker in hand, watching a stream of sweaty strangers pass by. I get it now. Seeing that even this unfamiliar person wants me to succeed adds much needed fuel to my tank. God bless you, enthusiastic strangers!

Post-race:
• Chocolate milk is a perfectly acceptable post-race beverage. There are few times in your life that you will be encouraged to chug bottles of protein-laden chocolate milk in between bites of bagel and banana. Indulge, my friend. You earned it.

• A pedicure is the ONLY worthy expression of gratitude to feet that have tolerated months of abuse. Show them some love. They’ve carried you through this journey.

I think I’ve got that ‘bug’ that I hear runners talk about. Waterfront Marathon, here I come!

Did you run in the Toronto Marathon this past weekend? What did you think?

To me, spring symbolizes a fresh start. I'm surrounded by an abundance of fresh and light spring produce, and I'm feeling motivated to overhaul my diet. In my quest to adapt a fresh and clean way of eating, I've flipped through many awesome books for inspiration. I was thrilled when I came across Terry Walters' Clean Start: Inspiring you to eat clean and live well. Inspiring is an understatement! Walters has motivated me to turn my diet upside down and start all over again.

Lucky for me, I was able to pick Walters' brain about her outlook on healthy living. Read the Q & A below!

Clean Start: a fresh approach to healthy, clean eating.

Q: What is eating clean?
A: It's about eating minimally processed foods for maximum nutrition. Clean foods are what we all need more of, no matter what else is on our plate. From whole grains and vegetables to non-animal sources of protein like legumes, nuts and seeds … they're foods that pack the greatest nutritional punch ... The goal is to empower yourself with knowledge to make healthy choices ... and to have the tools to create nourishing and delicious food easily so we can feel great and enjoy all that life has to offer.

Q: Does clean eating mean never indulging?
A: If it does, I’m in big trouble. Eating clean is about bringing in the foods that serve us, making healthy choices and transitioning successfully to a healthy relationship with food. Deprivation serves nobody! The more we focus on bringing in clean foods, the more the foods that don’t serve us either fall to a healthier place in the mix, or fall by the wayside completely ... Enjoy your splurges fully, let them nourish all of your senses, and return to eating clean.

Q: What's your advice for people who have a vicious sweet tooth?
A: “Sweet” gets such a bad reputation. In reality, there are five tastes and sweet is one of them (sour, bitter, pungent and salty are the others). When we don’t bring in nutritional sweetness, we’re much more likely to crave it non-nutritionally. Vegetables like carrots, parsnips and squashes are naturally sweet, as are low sugar fruits like high-fiber apples, pears and high-antioxidant blueberries. Make sure you’re getting all of the tastes and a rainbow of colour in your diet and you’ll be much less likely to have cravings for sweets or any other foods.

Q: What's your favourite clean meal?
A: I’m likely to have a different answer to this question every season, if not every day! Somehow, whatever is growing in season always seems the most delicious, fresh and irresistible. One thing I like about eating seasonally is looking forward to the delicacies of each season -- from dark leafy greens and winter squash in winter, to baby arugula and sugar snap peas in spring, fresh berries, heirloom tomatoes and peaches in summer and sweet corn and crispy apples in fall!

Q: What food can you never resist?
A: I have a hard time resisting anything delicious, but kale is pretty much my all-time favorite. It’s right up there with pizza, and if you combine the two then you can just forget about it -- I’m sunk! That said, there’s been such an increase in high-quality chocolate on the market that I feel it’s my responsibility to find the best one (and my family has been very supportive of this process). I can resist chocolate, but I prefer not to, especially if it’s 70% cacao. That said, all I need is one little square to be completely satisfied.

Pick up Walters' book and give a few of her fave recipes a try: Raw Kale Confetti Salad, Quinoa Pilaf with Toasted Nuts and Seeds and Chewy Chocolate Macaroons.

What are your favourite clean foods?

Happy Meatless Monday! Have you jumped on the bandwagon yet? If you haven’t, here’s the deal: dedicate one day a week to meat-free meals and congratulate yourself on a reduced carbon footprint and a gratified Mother Nature. Although, it was developed mainly to promote environmental sustainability, the healthy side effects make it even more tempting to try. Here’s why:

1. Keep your heart healthy. Everyone knows meat is a great source of protein. But it can also be very high in saturated fats, which can raise bad cholesterol levels. There are plenty of veggie alternatives that pack a protein-y punch, including quinoa, soy, nuts and beans. Bonus! Many of these are rich in soluble fiber, which reduces cholesterol absorption in the bloodstream. Put these foods into rotation once a week to keep the whole family heart healthy.

Tonight I’ll be making my second batch of these drool worthy Chickpea Burgers. They’re high protein, a great source of fiber and absolutely delicious!

A chickpea burger with avocado on a whole wheat pita. A delicious and healthy addition to my weekly meal plan.

2. Lower your risk of certain cancers. Now for the bad news. Many studies have found a link between excessive meat consumption and the risk of certain types of cancers. Scary stuff. On the flip side cruciferous vegetables like broccoli, kale, and cauliflower are thought to contain preventative properties. The World Cancer Research Fund recommends no more than 500g of red meat a week. If you think you might be pushing those limits swapping out the steak for this Lemon Kale with Chickpeas dish tonight could help keep your body’s defenses up.

3. It could help you reach your weight loss goals. In fact, a 2010 study found that between omnivores and abstainers of the same caloric intake, the meat eaters were more likely to gain weight. Yikes! Processed meats were cited as the major contributor. During a hectic day it can be easy to grab street meat or a luncheon meat sub when hunger hits. If these are repeat offenders on your weekly menu, try scheduling a day to replace the high fat, high sodium foods with a 1/2 cup of equally satiating whole wheat pasta. Your waist might thank you for it.

Of course, meat can be a great source of nutrients when eaten in the proper proportion. Health Canada’s Food Guide recommends 1 to 3 75g servings per day, about one quarter of your dinner plate. But if you’re looking for a fun and creative way to mix up mealtime and maybe even do your body some good, Meatless Monday may be just the ticket.

Are you going meatless tonight?

Here are a few of our best meatless dishes for a little inspiration. Happy cooking!

Curried Potato Kale Galatte
Eggplant and Pasta Charlotte
Vegetarian Hummus Burgers
Vegetarian Tofu Chili
Whole Wheat Pasta with Peppers, Tomatoes and Olives

Bravo!  Félicitation! Edmundston, New Brunswick

Congratulations to the folks in Edmundston, New Brunswick whose “Vivez Mieux” (Live Better) efforts were rewarded with a $100,000 natural playground in the CBC/Radio-Canada’s Live Right Now Campaign.

When we first heard of the CBC's quest to find 'The Live Right Now Capital of Canada" in early January, thousands of Canadians immediately responded.

Communities, large and small, across Canada joined together to improve their overall health and quality of life. They ran, they walked, they worked out, they played games - and they did it together.

What the CBC panel of judges looked for: "The Canadian community that most embodies the spirit of Live Right Now: a community where residents are motivated and supported to make healthier choices."

And the winning team: Edmundston, New Brunswick, who embraced an amazing Vivez Mieux Vivre / Live Better  campaign to get healthy and fit. Citizens of this winning city attended spin and zumba classes, played racket sports, jogged, skated, skied, played  hockey and danced!

Their hearty efforts racked up the points - and they've now won a custom-designed natural playground (valued at more than $100,000) for their home city, compliments of the Canadian Wildlife Federation , Bienenstock Natural Playgrounds and Parks Canada.

For more information on the CBC's campaign to get (and keep) Canadians fit and healthy, visit LiveRightNow.ca.

Currently, I’m plugging away at a 16-week training schedule to run my very first half-marathon in May. It’s been a long road (literally) and some days I’m happy to get out the door. But then there are the days when I can think of nothing I want to do less than pound pavement. As a result, it’s become a crucial part of my training to find ways to convince myself to run when my heart just isn't in it.

Whether you’re running in preparation for a specific event or you just want to improve your cardio this spring, here are a few tricks that have helped me to get up and go when motivation wanes.

You can do it! Stay focused and try some of these tips when you want to give up.

1. Lie to yourself! If I get home and don’t feel up to running a 8 km stretch I’ll tell myself that I'm just going to change into my workout gear because it’s more comfortable than my office attire. There's nothing to dread because I’m not actually going running. Maybe I’ll just going outside to stretch for a second. I could use some fresh air. Ok, since I’m already here I might as just well go. Get the idea?

2. Get a pusher. Find a friend who has no capacity for sympathy and talk to them first. Of course, everybody loves a bleeding heart but the power of your hard-ass, no-nonsense buddy is being totally underutilized in your workout. If you don’t have one, assign someone the role. My boyfriend has enthusiastically accepted the challenge and has taken to rolling his eyes, handing me my running shoes and ushering me out the door as the excuses start to fly.

3. Talk a big game. If you have a tough run coming up, tell everyone! Brag about your speed and your plans to conquer the grueling task ahead. Put it in your Facebook status or tweet Usain Bolt.  You’ll be less likely to skip if you know people are expecting results and nothing motivates quite like the threat of a good ol’ fashioned public shaming.

4. If all else fails, just don’t sit down. Confession: there have been scheduled runs that I’ve missed because I sat down to eat dinner and just never got back up. The couch can be a powerful force so on the days that you're really wiped stay on your feet and grab your gym bag.

Help me out. Do you have any tricks for getting in a workout when you desperately want to skip?

Have you ever thought about seeing a dietitian? I have. Though I consider myself a pretty health eater, I know there's always room for improvement. According to our article Are you thinking about seeing a dietitian?, dietitians have "specialized training in the nutritional management of clinical conditions, as well as in health promotion and disease prevention, they are able to offer you advice on healthy food choices, common diet pitfalls and how you can maintain a fit and healthy lifestyle."

There are some days when I wish I had a dietitian living in my house!

A few things dietitians do you may find helpful:
• They can help you manage health problems
• They can teach you how to implement healthy eating habits in your life
• They can help with your confusion surrounding what's healthy in the grocery store and food court, and what isn't
• They can help you come up with tactics on eating health in sticky situations (think at a restaurant, at Easter dinner or on vacation)
• They can help you figure out a long-term solution for weight loss

And, I'm also going to share some other exciting news for you.

Loblaw stores across Canada are now offering an in-store access to a dietitian, and the service is free of charge. You don't even need to book an appointment, but before you head to Loblaw for your grocery shopping, call ahead and make sure a dietitian will be at the store when you’re planning on doing your shopping. The dietitian can come on your shopping trip with you around the store and help you select the healthiest choices for you and your family.

In honour of their new program, Loblaw is giving away a $150 President's Choice gift card to one lucky reader. All you have to do is leave a comment below with an answer to this question: If you could change one thing about your diet, what would it be? I'll announce the winner of the gift card here on Wednesday, April 4.

Get Outside Right Now! $100,000 incentive!

A playground just like this could be coming to your community! (Courtesy: Bienenstock Natural Playgrounds)

As many of you know, CBC is currently on the quest for the healthiest community in Canada. It's a continuation of last year's incredibly successful Live Right Now campaign in which Canadians pledged to lose a total of 1,600,000 pounds.

What the CBC panel of judges is looking for: "The Canadian community that most embodies the spirit of Live Right Now: a community where residents are motivated and supported to make healthier choices."

And to add a little outdoorsy incentive, three organizations have come combined their resources to give the winning community a  $100,000 reward - one that will pay itself forward for the next generation.

The Canadian Wildlife Federation, Bienenstock Natural Playgrounds and Parks Canada, all ardent believers in natural play, natural environment, nature-filled childhoods, have promised a custom-designed natural playground (valued at more than $100,000) for the winning community.

But it's not just any playground. Say the organizers, "The natural playground will reflect the natural heritage of the nearest national park and Parks Canada will help the winning community experience the national park nearest to them."   Created from the trees, earth, and bedrock found across Canada, the natural playground will be a place for children and neighbours to gather and play - be active - in a playground that is custom-built to their community's specific needs.

This is echoed by Wade Luzny, Canadian Wildlife Federation Executive Vice-President and CEO.

“A major part of CWF’s conservation mission is educating Canadians; but the greatest goal is for people to actually explore the outdoors and find the true value of our wildlife-rich land. The natural playground will unite people in their love of the outdoors and ignite that spark to want to get out and discover more. What a perfect way to celebrate the Canadian Wildlife Federation 50th Anniversary of connecting Canadians to wildlife.”

If you need any further encouragement - just browse through the gallery of incredibly original, all-natural playgrounds Bienenstock has built all across Canada. (They make me want to be a kid again!)

To find out how you can enter your community, town or neighbourhood in the competition, visit LiveRightNow.ca.

Six weeks later...

I've made it! I've completed Week # 6 of the Canadian Living 6-Week Slim Down.

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:

• Pilates Practice Companion, by Alycea Ungaro
• Carrots 'N' Cake: Healthy Living One Carrot and Cupcake at a Time, by Tina Haupert
• Eat Your Way to Sexy: Start Losing Weight in Just 7 Days!, by Elizabeth Somer, M.A., R.D.
AND
• The Obvious Diet, by Ed Victor

I'll announce the winner here next Friday, February 17.

Also, winners of the 6-Week Slim-Down contest will be selected next week and notified by phone or email.

Thanks to all who participated. It was a blast!

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!

What are your tricks for eating healthy?