Posts Tagged ‘Health’

The Weight Game (or is it Weight Gain?)

(Courtesy: WikiCommons)

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:

1. 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.
2. I enjoyed healthy breakfasts every day this week. The benefit: I wasn't ravenous by mid-morning which resulted in modest lunches and dinners.
3. 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:

1. 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.
2. 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.
3. 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:

1. 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.
2. I'm going to give some serious thought to keeping a diary. A recent health study says that women who journal stand a better chance of losing weight.
3. 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!

Yours, Susie

Waging my war on weight loss!

Well, I hope all of you got through the New Year's all ready and eager to embrace 2012.  If you read my post a week ago, you'll know I was full of vim and vigour now that I've joined the Canadian Living 6-Week Slim-Down.

"Portion control? Got it. Protein? No problem. But what about my pizza?" Editor-in-chief embraces the 6-Week Slim Down

I even promised to share my stats this week, so here they are (PLEASE be kind to me!):

Weight: 152 lbs.

Now, for the oh-my-gosh measurements:

Arms: 11 1/2

Breasts: 35 1/2

Waist 39 (Holy Toledo, what have I been doing lately?)

Hips: 38

Thigh: 22 1/2

My initial reaction after my colleague Donna took my measurements this morning: “Oh my goodness, I’m built like a sausage!”

However, I promised I'd do the entire six weeks so I'm sticking to it. The first week got off with a bang, but I'm afraid it ended on a whimper - first from my dog Scooter and then from me.

Here goes: it was cold and stormy night... Well, maybe I exaggerate a little. But it was definitely not the sunny snow-white week I was hoping for. There I stood at the front door Wednesday night after work, in rain coat and galoshes, with leash in hand. Only Scooter was nowhere in sight. My husband found our furry little friend beneath the bed. He didn't want to go out for our nightly walk. "Too cold, mommy"  his canine eyes blinked at me.

What was I to do?  I poked my head out the door, got a lash of bitter cold air in my face, and stepped right back in. It was my turn to whimper. "I think it's a might cold out tonight," I said to my husband, Greg. "Perhaps we'll do a double walk tomorrow."

Thursday night came, and, well, I just wasn't in the mood. It was a long day at work (my colleagues will tell you I'm an early riser), a couple-end-of day phone discussions that went on too long, then groceries on the way home from work... You get the picture?  I just didn't have the chutzpah to get out for my brisk 60-minute walk. (Experts will tell you that a fast-paced walk not only burns cardio but it's a great aerobic exercise to get the heart pumping.) One of my concerned colleagues suggested I watch one of our own online videos for some low-impact workouts for beginners.

I did however, succeed in eating better last week. I turned to our own online stash of healthy Canadian Living recipes. High-fibre, low-fat yams have become my new best friend. And - though it was a struggle, I managed to avoid 'most' of the post-Christmas cake that found its way into our office lunch-room. I also made a point of including yogurt in my breakfast (you should consider it, too, the benefits of yogurt are amazing!).

But it's the motivation I need help on: I did get a few pointers from Dr. Joey Shulman whose online article "Healthy Eating Strategies for Sticky Situations." I swear she had ME in mind when she wrote that one. You folks, I'm sure, have all been through this before. What's your secret? Help me P-L-E-A-S-E!

What I'd like your help on:

1. How do you stay faithful to your exercise when you simply 'aren't in the mood'?

2. What do you to do keep fit when it's cold outside. (You know that classic nugget, "Baby it's cold outside..."?  I'm afraid I've been singing it for the last week and my family is ready to revolt.)

3. What's your suggestion for those days when you're just plain knackered? How do you still manage to get yourself to the gym or outdoors for exercise?

4. And last but not least, how do you encourage your cute little puppy dog that leaping up onto the bed does not constitute a work-out?

I simply must put an end to the dog days of January and get back to my exercise plan.

I'm waiting for your advice. AND THANK YOU!  (And Scooter thanks you!)

A close friend in her 40s has been telling me she’s suddenly having a big problem with nouns and names. “I keep forgetting,” she said the other day, “Someone’s name will be on the tip of my tongue and I can’t spit it out. Susie, it’s the same for, you know, things…stuff…like, what d’ya call it…yeah, the thing, you know the refrigerator – no I mean Blackberry. Yes, that’s it.”

Nouns and names? That’s nothing compared to the struggle I’m having – with numbers. They keep changing on me. What was a zero has mysteriously morphed into a 6 and without any warning that 6 became a 10. I’m talking dress sizes. My dress sizes. When did they change the numbering system? Was I left off that email? It’s like the New Math all over again. I’m completely baffled.

I know I wore that size 6 black cocktail dress at my sister-in-law’s birthday…oh…just last year. So why didn’t it fit a few weeks ago? Why did I feel like a shrink-wrapped sausage? And who stitched that double-digit 10 on the dress I wore to work today? What gives?

My husband, ever so vigilant and considerate of my health, gently suggested the other day, with a little nervous laugh, whether my issues was with numbers or nachos? I can’t imagine what he was referring to. (What’s a little late-night snack while watching the news. A girl’s gotta eat.)

Instead of a night course in math, I’m embracing another lesson plan: Canadian Living’s 6-week slim down. Now, 6, that’s a number I can handle, especially when it promises a solution to my problems.

My problems? Well, granted, I’ve put on a few extra pounds, and I just don’t have that oomph in the morning these days. And, quite frankly, it’s been getting me down a bit. And that’s what this Slim Down program is going to help me with: smaller waist, fewer worries, more energy. It’s important to feel good about yourself and, of course, that often starts with looking good – in your own eyes.

And here’s another number I’m loving: 5.

5 easy ways I’m going to start living healthier today!
1. Exercise – girls just want to have fun! No earnest drills for me. I’m choosing some cardio work-outs that are easy to follow and enjoyable.

2. Better screen time: Sure I’m going to watch my fave movies (Cher was amazing in “Moonstruck”) but I’m also going to pop a few video workouts into the DVD player from time to time. And I’m going to invite a girlfriend over to join me.

3. Nix the noodles and nachos – get more greens! I’m cutting back on carbs and starch and filling up my plate with more fruits and veggies. And this Warm Mixed Vegetable Salad will be the way to go:

4. Walk the talk: No one loves a kaffee klatch more than I do, but who says I can’t talk to my best girlfriends – and get a little walking in at the same time. Each Sunday my pal Donna and I are going to hit the walking paths near my house in west-end Toronto. Friendship, some laughs and a little gossip will make the exercise all the more enticing!

5. 100 and counting! Getting back to my problem with numbers, I’m going to tackle another one. I’m going to cut 100 calories in 10 different ways! You can too. Check out “How to trim 100 calories and effortlessly lose unwanted pounds.

I’ll be updating along the way so please check in with me – I can’t wait to hear about your experiences, as well. I look forward to talking to you!

The big reveal: In my next post, I'm going to post my after-holiday weight.

Have you signed up for the 6-Week Slim-Down yet?

How long are you willing to wait for an elevator?

According to a recent study by a team of doctors in Saskatchewan you could save up to 15 minutes a day by taking the stairs instead. The research was published in the “Holiday Readings” section of the Canadian Medical Association Journal, an annual segment reserved for “quirky research, humorous satires and witty musings.”

Four staffers at the Royal University Hospital in Saskatoon took a total of 56 walking trips and 336 elevator trips. The results? It took twice as long – 37.5 seconds – to get to the chosen floor by elevator versus the stairs.

While the study does have its limitations – only four participants; a 7-storey hospital is quite different than a 50-floor office building – it also makes a good point: sometimes it’s just easier to walk.

Here are 5 more reasons why you should hit the stairwell:

• It’s a free workout. With no special equipment required, it’s the cheapest way to burn off some calories. And it's an easy way to sneak some exercise into your day.

• It can be a full-body workout. Last year the Globe and Mail reported on a study from Italy that showed how to amp up your climb:

“Among the notable insights of the Italian study is that using the handrails to haul yourself up turns the activity into a full-body workout much like rowing, resulting in a “global, maximal effort.” About 80 per cent of the power you exert goes to raising your body against the force of gravity; 5 per cent goes to whipping your limbs back and forth, and the remaining 15 per cent goes toward running tiny semi-circles at each landing."

• It can prolong your life. According to a three-month-long British study published in 2008, volunteers who regularly used the stairs instead of the elevator showed improved lung capacity, blood pressure and cholesterol readings. Their weight, body fat and waist measurements also dropped. What does that all mean? Researchers suggested these improvements decrease a person's chances of dying young by 15 per cent.

• It’s good for your HDL Yep, active stair climbers can improve their amount of “good” cholesterol.

• It’s a calorie killer. Check this stat out: by walking up stairs you burn almost 700 per cent the number of calories you'd burn twiddling your thumbs in an elevator.

Do you make it a habit of choosing the stairs over the elevator? And what is your stairs threshold – how many flights are you willing to walk up or down instead of taking the elevator?

The 2010–2011 NHL season was by most accounts a success for Steven Stamkos and the Tampa Bay Lightning. The team reached the Eastern Conference Finals, falling to the eventual Stanley Cup champion Boston Bruins in seven games.

Last season was the Lightning's most successful since Stamkos, 21, joined the team as the first overall pick in 2008. But in his first three seasons as a pro, the Markham, Ont., native had already been racking up individual accolades, including winning the Rocket Richard Trophy in 2009–2010 for leading the league in goals (51 goals, tied with Sidney Crosby). And last year he was named to the All-Star team for the first time.

Stamkos's achievements on the ice have now led to a unique honour off the ice: newly minted cover boy of EA Sports NHL 12.

We spoke with Stamkos at the video game's launch to learn more about his training tricks and get his advice for aspiring athletes.

Did you play this video game growing up?
“Since I was about six years old it was probably on top of the Christmas list. I still play it. The guys on the team take the Xbox to the cities we travel to on the road. I thought it was pretty cool a couple of years ago when the game came out and I was in it for the first time as a character.”

Do you have any pre-game superstitions?
“We play this cool kind of hybrid soccer-volleyball game. We got to make sure we get that in before every game.”

Soccer-volleyball?
“We use two bicycle gates for a net. We serve [the ball], but everything’s at your feet. It’s soccer rules – headers, chest, feet – but it’s trying to smash [the ball] over. We got pretty good at it and got some good rallies going. We get competitive, and there have been a couple of injuries, a couple of heads colliding at the net or a foot to the face. It loosens us up before the game and gets us ready.”

How do you motivate yourself to work out when you just don’t feel like doing it?
“I’m not going to lie and say I wake up every morning with a smile on my face ready to go to the gym. There are days when your body is sore, you’re tired or you didn’t sleep well. You just have to realize that if you don’t do it you will fall a step behind. You have to try and find that edge. You know you’re going to the gym to get better, and that’s motivation in itself.”

What training advice do you have for young athletes?
“The key word for young kids is fun. I always found it great to play other sports. I didn’t stick to hockey until I was 14, 15 years old. Before that I played soccer, lacrosse and baseball and got to experience those other sports and make a lot of friends. I think each of those sports helps you become better at hockey, whether it’s conditioning or hand-eye coordination. When you’re young, you’re not going to be going to the gym and lifting weights. Playing those other sports is going to keep you fit and motivated, and keep that competitive nature to your game. As long as you’re having fun at what you’re doing, you should be OK.”

You’ve already had a ton of highlights in only three seasons. Have there been any embarrassing moments on the ice?
“[Last season] I had a penalty shot against Pittsburgh and fell and didn’t get the shot away. Thank God we were already losing 5-0 at the time so it didn’t have any effect on the outcome of the game.”

Is there an athlete you'd like to spend five minutes with?

Summer's a time for us to kick back, forget all our worries and relax. But it doesn't mean you should forego all the healthy habits you've worked so hard to develop!

There are lots of ways we can indulge this summer without going overboard. Check out our Health & Fitness Poll Contest and learn great ways to stay fit while entering to WIN handy health & fitness books. And try our BBQ Poll Contest to learn about calorie-wise ways to enjoy the patio season for a chance to WIN a Weber barbecue worth over $700 from The Home Depot.

My favourite way to indulge during the summer without going overboard is with a tasty light beer. Last year, I loved sipping on a Bud Light Lime. This year, I'm loving Molson 67 - it has only 67 calories and it's super-delish!

According a recent summer calorie and drink poll commissioned by Molson Canadian 67, nearly half (49 per cent) of Canadians who have tried to lose weight have broken a diet because they don’t want to give up the foods and drinks they love.

How do you stay healthy during the summer without giving up your favorite foods and drinks?

Congratulations to Carla, who has won our Day 24 contest by telling us how she handles stress.

Carla says:
"I’m very bad at keeping stress inside and then it all snowballs into one big cry/yell fest."

Carla, it sounds like you really need this prize. The Thrive Diet promises to help you achieve optimal heath through stress-busting, plant-based whole foods.

Let us know how it works out!

Everybody's talking about swine flu. Some people are increasingly nervous as the disease spreads. Some people think folks are overreacting. Some people (like me) would like to hide under their bed until the whole thing blows over.

Whatever camp you're in, it never hurts to boost your immune system and pay some attention to your health.

Studies show that diet plays a special role in keeping the immune system strong, so be sure to load up on citrus fruits, garlic and lots of fluids.

And maybe pick up some hand sanitizer while you're at the grocery store. Or at least remember to wash your hands with soap and water, especially before meals.

Eating right and keeping yourself and your environs clean are great habits to get into, whether you have flu on your mind or not.

Post a reply and let us know if you're worried about swine flu or if you couldn't care less. Also — let us know your tips on how to boost your immune system.

Today's the day I've been eating waiting for.

I hope you'll join me as I persevere through these next six weeks of Boot Camp. I'm aiming for fewer pounds, more energy and healthier habits that will last a lifetime.

Leave me a reply and let me know what your goals are. Let's work together to get there!

Are the latest weight-loss secrets snoring, breast feeding and drugs? Read all about it, plus a patriotic Christmas dinner to die for, in today's round-up of diet and weight-loss news.

Snore away the calories
A new study published in the Archives of Otolaryngology has found that the more you snore, the more calories you burn.

The study focused on 212 adults who all suffered from sleeping problems such as sleep apnea. While the average person was found to burn about 1,763 calories a night, snorers can burn up to 1,999 calories.

Snoring has been shown to burn calories. Just don't do it at work.

Nursing for weight loss
Kelly Rutherford, the 40-year-old "Gossip Girl" star and pregnant mother, told Us Weekly magazine "I was thinner after my pregnancy than before, and I think a lot of it was the nursing."

This may be why she continues to breast feed her 2-year-old son.

UK doctor thinks weight loss drugs should be prescribed more often
Dr. Nick Finer of the Wellcome Clinical Research Facility in Cambridge, England, says that weight loss medications can help about a third of all patients to lose ten per cent of their overall body weight and 50 per cent of patients to lose five per cent of their body weight.

He says that many doctors were “missing opportunities” to help their obese patients because they did not prescribe them weight loss medication.

Fat? You're not alone
A report from Statistics Canada released yesterday reveled that 53 per cent of women and 65 per cent of men in Canada were overweight.

The findings are based on an analysis of the 2004 Canadian Community Health Survey, a national study that looked at demographics, nutrition, physical activity and other factors to help measure the population's health.

Looking back: the first Christmas dinner in Canada
Not crazy about dieting over the holidays? At least you'll be able to indulge more than Jacques Cartier and the colony of 110 who celebrated the first recorded Christmas in Canada in 1535 on the banks of the Ste. Croix River, not far from what is now Quebec City.

The Kingston Whig-Standard reports that their Christmas feast was made of their usual unappetizing diet — stale, deteriorating vegetables and salt meat from their rapidly diminishing food stores. (All but 10 of those who survived the winter were near death from scurvy come spring.)

Makes the much maligned fruit cake sound mouth-watering, doesn't it?