Weekly Nutrition Tips for the Busy Professional! by Billie Sinclair

Sugar's the Next Thing on My Hit-List!

2010-10-11T10:08:00.000-07:00

Stay Tuned for the blog post...Billie

Oh That Poor Lonely Salt Shaker...over there...

2010-07-30T16:48:00.000-07:00

Canadians eat a daily mean of 3,400 millligrams of salt, more than twice the 1,500 mg required by those aged nine to 50. Yet, along with causing heart disease, a high-salt diet contributes to stroke and kidney disease.

If Canadians were to consume just the amount of salt needed, more than 23,000 heart attacks a day would be prevented, at a health system savings of $1.4 billion.

If you're waiting for the Food Industry to lower the total salt in their offerings, you will be waiting a long time. As with almost everything else to do with your diet (and your life), you are responsible for making the decision about how much salt to use in your food.

For years now, I've been talking about "The Yumminess Factor", which is the internal rating system by which most of us choose our foods. Yes I made this up, but it makes so much sense to me. If you need an example, I have many!

Take the lowly hot dog...everyone knows by now that hot dogs are made from the lowest quality meats and meat by-products. But does that stop people from eating hot dogs? Not At All! The smell of an outdoor hot dog stand can be enjoyed for miles. The taste of a hot dog, complete with ketchup, mustard, relish, onions, sauerkraut, etc. is ingrained in most people's brains, from their childhood! Whether or not the hot dog offers any nutrition is irrelevant when most people are choosing to eat a hot dog (ie. see the long line of folks at lunchtime, in front of a Japa Dog stand!)...

A few years ago, I was helping to organize an annual public outdoor summer event. I wanted to offer a selection of healthy foods; salads, sandwiches, fruit and veggie trays, etc. Well, when people started to get wind of the fact that there weren't going to be any hotdogs, OMG, what an uproar! "What's a summer picnic without hot dogs", they bemoaned!

The average wiener contains about 320mg of salt. One cup of plain cooked chicken contains about 105mg, plus one teaspoon of salad dressing contains about 135mg. And it's not rocket science to compare the two types of meat for quality and nutrition.

So, if nutrition is on your mind, salt intake should be right behind it. Almost all processed foods are already heavily laden with salt...whatever you do, don't add salt! Leave the salt shaker on the table, looking lonely!

Measuring Your Fitness Output...

2010-06-07T20:26:00.000-07:00

I am a total fresh-air lover; nothing makes me feel better than getting outside in the morning, before the traffic gets too heavy, and taking a good walk or run...rain or shine!

However, the drawback to jogging and walking, as well as to rebounding, kangoo jumping, skipping rope, and other forms of free-cardio, is that it's difficult to measure your fitness output.

My new favorite piece of gym equipment is the Precor CrossRamp. This is an elliptical machine, without the arm guides. I've always considered the arm guides a waste of time. First of all, being quite short, I never quite fit the machine properly. And I've noticed that using the arm guides reduces my calories burned per minute. And, since our biggest muscles are our legs, we burn more calories by focusing on increasing our leg work.

Hence my excitement about the CrossRamp. If you have one at your local gym, I highly recommend that you acquaint yourself with this great machine. In only 28 minutes, I burn just over 350 calories. That's only 8 songs on the i-Pod and I'm outta there.

So what about the fresh air? I still do an outdoor workout every other day, and I alternate days in the gym on the CrossRamp (and whatever else I like to do in the gym!).

Keeping in mind that my knee isn't ready for running yet, my outdoor workout includes:

A 10-minute Power Walk
High Knee Raises
Squats (wide and narrow)
Lunges (walking and stationary)
Calf Raises
Bus Bench Leg Lifts

I have no idea how many calories I burn on those days but I enjoy myself immensely, I love the fresh air and fresh dew on the grass, and the chirping of the birds! And that counts for a whole lot!

Don't Wait...Watch It Now!

2010-06-05T16:46:00.000-07:00

Thanks to the internet brilliance of my son (I'm sure he'd be more humble about it than that!), I bring you a link that allows you to watch Food Inc. immediately, right on your computer.

Chances are that you, like the rest of us, are embroiled in a deep conversation, either with your family or yourself, about eating better, living healthy longer, and helping preserve Planet Earth. This film will give you many reasons to do just that...

I highly recommend watching (or reading) Food Inc. and, if you'd like a copy to show to friends and family on a larger screen, click through to Amazon.com here and grab your own copy now...

Meanwhile, here's the link: http://videogarden.webs.com

To your health and longevity! Billie

My Favorite "Lifelines" for Health & Wellness

2010-06-02T07:05:00.000-07:00

People often tell me that either they want to lose weight or they want to feel better. That's why I share the resources that I do in this blog. I don't believe there's a holy grail system that works for everyone. ButI do believe that everyone can find a system that works for them.

Many companies are trying to save money on the health care expenses of their employees. Case in point, Whole Foods recently created a program for their employees to lose weight. Unfortunately, this did make some employees, who were not in great shape, pretty nervous about their jobs...read on...

http://lifestyle.ca.msn.com/real-life/work/hearst-article.aspx?cp-documentid=24116527

One of my favorite "lifelines" for heath and wellness is the ladies fitness franchise, Curves. I was the Manager at the West Vancouver location a few years ago. In the Lower Mainland, they are everywhere, making them the preferred choice for many ladies who aren't that comfortable stepping into the big-name gyms.

What do I like about Curves?

They have a simple system, that is easy to learn and follow.
You show up at your convenience, and your workout starts when you get there.
30 minutes plus a stretch - quick in and out.
You work at your own pace, but you're encouraged to work harder as you get stronger.
They play all different music styles throughout your workout.
The gyms are small, and the staff are quite supportive.
The same cost as the other gyms, which is a steal if you go three times per week.
Many locations offer discounts and free trial promotions.

So do yourself a favor, and check out your local Curves location. And remember, the key to success at anything in life is FOCUS. Create a 90-day plan for yourself and stick with it.

If you'd like personal support from me, send me your comments or questions.

Beware: The High Fat Salad!

2010-05-26T17:27:00.000-07:00

Many people believe that the lowly salad is the ideal diet food. In fact, many people believe that any salad is a healthy salad. As your local contrarian, and person who believes in telling the nutritional truth, here is the skinny on the high fat salad!

3 1/2 cups of lettuce contains about 15 calories. Now this is a lot of lettuce; in fact, it's quite a bowlful! Add some shredded carrot and red cabbage, some sliced green onion, a few cubes of orange and red bell pepper, and some cucumber slices, and you have a full meal.

What's missing here? Oh yes, the salad dressing. Have you ever measured a tablespoon of dressing? Probably not. Have you ever measured how much salad dressing you actually use? Probably not!

In my hand, I'm holding a bottle of Kraft Rancher's Choice Salad Dressing. A look at the label reveals that 1 tablespoon of dressing has 80 calories. Now go measure 1 tbsp of dressing...not much in there, huh?

Most people use salad dressing by the "pour method"...I would wager a bet that most people, for a 3 1/2 cup salad would use almost 1/4 cup of dressing (if you're not sure, go get a measuring cup and see for yourself)...

1/4 c = 4 tbsp. = 4 X 80 = 320 calories in your dressing

Now your 15+ calorie salad, is a 335 calorie salad.

Let's dig a little deeper...back to our salad dressing. Within each of those 80 calories, 72 of them are from fat, a whopping 90%. We multiply that by 4 tbsp = 288 total fat calories, and your meal calculates out at about 85% fat.

And did you now want to add some croutons (high fat)? Let's not go there...

I can hear you jumping up and down and yelling..."Who eats salad without salad dressing? Well, my friend, if you want to enjoy all the benefits of your salad, without all the health-destroying fat calories, never mind the highly processed mystery ingredients in a commercially prepared salad dressing, you might just want to start experimenting!

You might be surprised to discover how delicious real vegetables actually are! Go give it a try!

Creatures of Habit That We Are...

2010-05-05T15:19:00.000-07:00

Most of us were raised with sandwiches and crackers...just about everything we had for lunches and snacks required one or the other.

Can you remember having peanut putter and jam in the house but no bread? Ham or bologna, and cheese? Mayo, mustard, and left-over chicken?...but no bread or crackers to put them on? Aaarrrggghh!!

Switching over to a High Raw diet requires quite a change of habits...and thinking!

So I headed out to find something I could put "stuff" on that was raw, ie. unbaked. No, I'm not ready to invest the time, energy, or funds into a dehydrator. Surely someone who finds this whole process a little simpler than I do has thought of this, and prepared something for me to buy, ready-made!

Rescue!!! So far, I have found three local retailers that make and sell "raw crackers" and I bet there's more!

Organic Lives (1829 Quebec @ West 2nd Ave) has 2 varieties:
* Vegetable Crackers made with mostly raw, organic: carrots, onions, cabbage, celery, flax seed, basil, oregano, dill, sea salt
* Sesame Onion Gaufrettes (French delicacy) made with mostly raw, organic: sprouted sesame seeds, oranges, red onions, dates, lemon juice, sea salt

Gorilla Food (436 Richards) - haven't tried them yet but will!

Eternal Abundance (1025 Commercial Dr) - haven't tried them yet but will!

And let's not forget the lowly Lettuce Wrap, first made popular by Milestones, which can hold all manner of yummy things, if you find yourself getting tired of eating your stir-fry, salad, or veggies on a plate!

I buy mine at Superstore and haven't found an organic source yet.

Today's lunch:
Organic Lives Veggie Crackers, smothered with mashed avocado, decorated with a tomato slice, and powdered with a little Spike!

Go Raw! (or keep trying...)

My New Favorite Veggie...Raw Corn!

2010-04-29T22:31:00.000-07:00

The other day, my husband asked me to drop by Church's Chicken for some take-out. Yes, you heard right...my husband does not prescribe to my eating habits!

While I waited for his Fried Chicken, I checked out the menu board to see if there was anything I could possibly want myself. Hmmm, rice with veggies and chicken sounded OK and then, wow...they offered Corn on the Cob! So I ordered one!

When my order arrived, the corn was hot to the touch, and looked shiny and delicious, all wrapped up in a little bag of its own. I couldn't wait to get home to chow down!

Well, on first bite, the corn was a HUGE disappointment...soft and mushy with every bite, and slathered with some kind of grease...I'd like to hope it was butter, but I am highly doubtful.

I shared it with hubby, and he didn't like it much either...so into the compost the half-eaten cob went!

With my growing interest in all things raw, I asked myself if it was possible to retain that yummiest of corn flavors by eating my next corn on the cob raw. Off I went on a web search to see if others felt the same way. And alas, so they did!

I was able to buy 2 cobs for $1.49 on Fraser St at a little Asian market. At home, I started my salad fixings. I broke one cob in half and sheered the kernels off with a sharp knife. Then I added lettuce, cucumber, tomato, carrot, red cabbage, yellow pepper, and mushrooms, and a little dressing.

Heavenly! I am not kidding you! Right now, I cannot imagine another salad without raw corn in it!

As my 2-cob-supply was quickly dwindling, I headed out to Safeway to pick up a few more cobs. Well, much to my chagrin, they were charging $5.99 for 3 cobs...needless to say, I passed on that purchase...that was just too crazy expensive.

Tomorrow, I'll head back over to Fraser St...is it worth the drive? I think so...it's the principal here. While I'm at it, I'll check out Caper's too and, if they're charging a pretty penny for some organic corn, I might consider it...

The Transition to High Raw...

2010-04-15T09:04:00.000-07:00

As some of you may know, I am currently in the process of transitioning to a High Raw Diet. In the future, I may yet go completely Raw Vegan, but that is a future chapter of my life. For now, I'm in the research phase, and am tasting and testing a lot of different things, preparing my grocery list for a full switch on May 1st.

And by the way, I LOVE carbs and starches, anything baked, BBQ chicken, and a host of other staples in the Standard American Diet (SAD)...so this is a big step that's been on my mind and in my plans for a long time.

So, about sprouting, here's a little something about my experience so far...

I bought some seed packets, and decided to sprout my radish seeds first...the seeds are really small, they required lots of work, such as frequent rinsing and being careful not to lose them down the sink drain! But they worked over about 3 days, they were cute and tasty, and my $2.99 investment netted me about 2 tablespoons of radish sprouts...a very tasty (albeit expensive and time-consuming) addition to my salad yesterday!

Onto garden peas now, which I purchased at 2 for $1 at Wonderbucks. I'll keep you posted!

RESOURCES

FILMS:
The Future of Food
Food Inc.
Super-Size Me
Fast Food Nation

E-BOOKS:
www.renegadehealth.com/highraw

BOOKS:
The Omnivore's Dilemma

No Room for a Fresh Veggie Garden? Try Sprouting!

2010-04-06T15:56:00.000-07:00

Why Sprouts? Because sprouts are:

Nutritious - seeds are packed with nutrients, and sprouted seeds are even better. As each sprout grows, proteins, enzymes, vitamins and other nutrients increase while becoming more bioavailable. At the same time, toxins and enzyme inhibitors are reduced, increasing digestibility.

Fresh - sprouts grown at home and harvested at the dinner table are the freshest food you’ll ever eat. They won’t have lost their vitamins, like store-bought vegetables, or have travelled around the world. They will be organically grown, full of life and energy.

Cheap - sprouting is ridiculously cheap! You can get pounds of greens for pennies.

Easy - it all boils down to "just add water." With few resources and very little time or effort, you can supply yourself with an abundance of live food, in your home, all year round. If you travel, they can too.

Varied - you can grow many more young plants than you would find in the store; your salads and recipes will always have something new...diversity is the spice of life!

So what exactly is Sprouting? It's the practice of soaking, draining and then rinsing seeds at regular intervals until they germinate, or sprout.

One of the most common sprouts is that of the mung bean (Vigna radiata); other common sprouts are chickpeas, alfalfa sprouts, and barley sprouts.

The good folks at RenegadeHealth.com have produced a 10-minute YouTube video to help you get started. It's called How to Sprout Buckwheat, Oats and Sunflower Seeds; Check out: http://www.youtube.com/watch?v=eqv65dhRgD4

Or do your own Google search and see what you come up with. Make this a new adventure for your kitchen, and for your diet!

Think...and Grow Slim...in 90 Days!

2010-02-21T15:28:00.000-08:00

In 1937, Napoleon Hill first published Think and Grow Rich, which was 25 years in the making. Since then, this marvelous little book has been read by countless thousands, many of whom claim that their personal and business success is the direct result of following Mr. Hill's template for achievement.

Here are the six steps, which you can find in full detail on Pg. 31:

1. Fix in your mind the exact goal you wish to accomplish.
2. Determine exactly what you are willing to give for this accomplishment (forget about something for nothing).
3. Establish a definite date when you intend for the goal to be accomplished.
4. Create a definite plan for the accomplishment of the goal, and begin at once (whether you are ready or not) to work your plan.
5. Write down a clear, concise statement of the goal, what you are willing to give, the exact date, and the plan.
6. Read your written statement aloud twice daily (immediately upon rising, and just before going to bed).

In November 2007, I competed in a Body Building competition. You can see some of my competition photos on my Facebook page. I owe my success as a competitor, and my personal success in my body transformation, to following the principles I've outlined above. I lost 20 pounds of body fat and, 15 days before my 50th birthday, I was in the best shape of my life!

If getting in shape and losing excess weight are your goals, please join me in my 90-Day Body Transformation Challenge. This is the right time of year to shed those unwanted winter pounds, and I have a proven plan to guide you with.

For your own copy of the downloadable e-book version of Think and Grow Rich, simply visit http://think-and-grow-rich-ebook.com.

For more information about the 90-Day Challenge, message me on Facebook, and let's get to work!

The Anti-Inflammatory Diet...by Dr. Weil

2010-02-12T13:18:00.000-08:00

When my knee becomes tight and inflamed, of course I get worried. So I thought I'd take a few minutes and look up Dr. Weil's anti-inflammatory diet.

Fortunately, my diet is pretty clean but even I can use a little reminder now and again! And just in case you're not sure about your diet, take a few minutes to review the image above, and increase food choices that are less inflammatory.

From Dr. Weil's website: "It is becoming increasingly clear that a host of illnesses - including heart disease, many cancers and Alzheimer's disease - are influenced in large part by chronic inflammation.

This is a process in which the immune system becomes off balance, and persists unnecessarily in its efforts to repair the body and repel pathogens. The prolonged process results in damage to healthy tissue as well.

Stress, lack of exercise, genetic predisposition and other lifestyle factors can all promote inflammation, but poor diet is perhaps the main contributor, and the ideal place to begin addressing inflammation. (Find more details on the mechanics of the inflammation process and the Anti-Inflammatory Food Pyramid.)"

Cleanse with West Coast Boot Camp

2010-02-07T09:43:00.000-08:00

Spring is the perfect season to undertake a cleanse. There is much research that suggests that, during the winter months, while we are attracted to thicker, richer, "comfort" foods, we naturally put on some insulation for the cold weather. Even in Vancouver!

A cleanse, often referred to as a detox, requires a period of time, generally from 7 to 21 days, when you give your digestive system some needed rest. This is accomplished by choosing foods that require less work of your digestive system, and supplementing with herbs that support the liver and kidneys.

The West Coast Boot Camp is a 14 Day guided cleanse. It includes daily e-coaching, group exercise sessions (up to 14), all of your supplements, and meal planning.

Although I live in Vancouver, BC, Canada, you can join the guided cleanse from anywhere in North America, as long as you have access to a gym. Join us this Spring, as we undertake this cleanse together.

The cost is $200 (Visa and MC accepted), and there are a maximum of 10 spaces. E-mail Billie at bsinclaircoaching@hotmail.com to reserve your space.

How to Get Organized for a Fitness Lifestyle Upgrade!

2010-01-22T13:27:00.001-08:00

First of all, you might be asking yourself, "What is a Fitness Lifestyle Upgrade?"...

Many people say they want to get fit, get healthier, eat better, stop smoking, lose weight, etc, etc, etc...

As I've told many of my students, everything we say we want is just a good idea, until we make it a goal, complete with an action plan. Use the SMART acronym to guide your action plan, when you're serious about making goals that you intend to achieve:

S - Specific
M - Measurable
A - Attainable
R - Realistic
T - Time Sensitive

So a Fitness Lifestyle Upgrade is what happens when you decide to take your health and wellness "good idea" and make it into a goal...

Specific: I will run the Sun Run on May 9, 2010
Measurable: I will follow the Training 16 workout program (for the next 16 weeks)
Attainable: I will check in with my doctor, and confirm that I am healthy enough to undertake this physical challenge
Realistic: I have looked at my schedule for the next 16 weeks, and I can and will devote up to one hour per day on improving my fitness level
Time Sensitive: I have plotted the 16 weeks on my calendar (up to May 9th)

Once we have set the goal, we have to Get Organized to support this Fitness Lifestyle Upgrade...this is the planning stage and here's what you have to think about and prepare:

* If the workout plan suggests 3 workouts of 40 minutes this week, which days can I do this? Post the three days on your weekly calendar.

* Do I have my equipment all ready (laundered, laid out)? Runners, socks, workout clothes (different options available for different types of weather, or different times of day), hair elastic, baseball cap, headphones and music, vest/jacket with many zippers, tissue, house key, gloves.

* Decide exactly what time of day works for your schedule and plan it. For example:

Morning workout: set your alarm...do you need 30 minutes to wake up and get dressed? 60 minutes? Go to bed on time the night before! Do you need 6 hours to feel fully rested? 8 hours? Always drink a glass of water as soon as you wake up.

After work workout: Can you walk in the door and get to your workout, without distractions from your family, TV, or the computer? Or should you workout straight from work?

Evening workout: Can you eat a light dinner and conserve your energy, so you can be assured of getting out of the house, before you head for your bed?

This is how you get organized for a Fitness Lifestyle Upgrade. It's no longer just a good idea to make improvements. You are TAKING ACTION by getting prepared, and setting up a system that will work for you. Then you simply take the steps!

This is how you make sure that there are NO EXCUSES and that..what you say...is what you do!

Happy Upgrade!

Week One of Sixteen...Training to a 10K

2010-01-16T18:59:00.000-08:00

Always have medical clearance from your Health Practitioner before embarking on a new fitness regimen.
Get the right running shoes for your foot type; this is crucial for comfort and injury prevention. Visit a running store to get expert advice on buying the right running shoe.
Before you start your workout, always warm up properly...walk for 5-10 minutes at a brisk pace. You should always end your workout with a cool down, and a full body stretch routine.

Week 1 of 16

Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat three times. Your workout should take approximately 40 minutes, including warm up and cool down.

Aim for three sessions, with this sequence, during Week One.

For me it works best to decide, at the beginning of the week, which days I am going to work out. I create a workbook to keep track of my activity for the entire 16 weeks.

Tip: It is always best to do your three workout days, with an alternating rest day in between each. For example, Mon Wed Fri... or Tue Thur Sat...

Tip: What you eat is equally important for your success. Increase your choices of fresh, raw, live foods. Reduce your reliance on food in bags, bottles, boxes, or cans.

Happy Training!

Canadians On An Unhealthy Path

2010-01-13T13:58:00.000-08:00

Canadians are rapidly catching up to our unhealthy neighbors South of the border.

According to the results of a recent study published in the Journal of the American Medical Association (JAMA), 19% of males and 21% of females (aged 20 - 39) in Canada are now classified as obese. This compares to our U.S. counterparts, with 34% of adults considered obese.

Back in 1981 when the research study began, Canadians were rather complacent about the direction of their health. What could have contributed to this physical weakening of the general population over the last 30 years?

Mark Tremblay, the project's lead researcher from the Children's Hospital of Eastern Ontario in Ottawa, has isolated some factors that may have contributed to our declining fitness levels:

* Increased screen time in front of TVs and computers at home and work,

* Our increased dependance on cars,

* The increased availability of convenience (processed and fast) foods, and

* Deterioration in the quality and quantity of physical education.

The fantastic thing about health is that the results are often a case of simple math...we are the sum total of what we eat, and what we do...x + y = z...

Eg. What We Eat + What We Do = Physical/Emotional Outcomes

Thus any desired change has a simple (not easy) solution...change one or more of the factors, and end up with a different result.

So based on Mr. Tremblay's factors, we must do the opposite.

* Spend less time in front of the computer and TV,

* Use other means of transportation sometimes, so that your body will have to move,

* Increase your consumption of real live raw foods (have I said this enough?), that is not in boxes, bags, packets, and cans...hmmm...could she mean vegetables and fruit?, and

* Increase your physical activity...get up a little earlier, put on the music, and crack a sweat before you get in the shower.

Don't make changes, just because it's the New Year...make life resolutions...getting older does not necessarily mean getting fatter and sicker. Resolve to do everything you can to be at your healthiest, regardless of the biological clock.

Implement change, starting today...remember, things can get better with age!

Preventing the Flu the "Natural" Way

2009-10-26T15:17:00.000-07:00

Last Wednesday, Ottawa approved the H1N1 influenza vaccine. And on Saturday, U.S. President Barack Obama declared the swine flu outbreak a national emergency.

But is the influenza vaccine the only way to prevent the Swine (and other varieties of the) Flu?

As a Natural Nutritionist, I have been taught that it is absolutely vital to have a strong immune system, which will help fight off diseases, colds, and flu's. But what does that really mean? What exactly is the flu and how do we "catch" it? Or is there another explanation, is the body capable of cleansing itself, with an annual flu-type ritual?

I have heard people say, "I hate that I have the flu but I'm so glad I got sick...I really needed the break from work."

So then ‘catching the flu’ is a modern excuse to blame someone else for our suffering (we caught it off someone else) and quickly escape it and get back to our daily routine of work work work.

What is really happening is the body needs a break to rid itself of stress and accumulated toxins and it starts to cleanse itself. It is the body's own natural defense mechanism against toxic build-up. Taking over-the-counter medications merely slows down or stops the cleansing response.(http://www.detox.net.au/)

In our North American society, we work long hours; we sleep for short periods; we eat de-natured, packaged, high-fat, processed foods; we drink sugar-laden beverages to make it through the day. Do you suppose there's a connection between the way we treat our bodies, and the way our bodies treat us?

About ten years ago, I became ill with the "flu" twice within a few months. Both times, my body ached, my head hurt, my nose ran and, the final assault, after about a week of coughing, I lost my voice to laryngitis. During the second bout with the "flu", I decided I needed to make some lifestyle changes and began researching healthier living practices.

I have been cold- and flu-free for over 6 years now, and have been sharing my simple strategies through this blog, and by speaking to any audience that will listen!

Here are my favorite Do's and Don'ts for strengthening the Immune System, and living a healthy life:

Eat live food at every meal. I eat fresh or frozen fruit at breakfast, and a variety of fresh vegetables throughout the day.
Eat lettuce in at least one meal a day. I have a salad with every lunch and every dinner, 7 days a week.
Cooked veggies are great, but they don't replace fresh live veggies. I eat baby carrots, snap peas, cut celery, cucumber slices, etc throughout the day.
Drink water first thing in the morning. When I wake up, the first thing I put in my stomach is fresh water. When I'm hungry, I drink water first.
Eat nuts in small quantities. I buy my nuts in the baking department or the health food store; not roasted and salted, but raw and unflavored. I mix nuts with dates or cranberries for added flavour.
Limit junk foods. I gave up chips, cheezies, hot dogs, pastries, donuts, candy, and desserts. I eat limited amounts of muffins, breads, and buns. When socializing, I will agree to eating pizza with salad.
Don't drink coffee when you should be eating something. Many people never feel their hunger because they drink so much coffee. Put off coffee, if you're not sure if you're eating enough live, fresh food.
Pack your own lunches. Taking food with you when you leave the house allows you to make your own choices about what you'll eat during the day.
When eating out, try replicating a good home-cooked meal. Restaurant meals are known to be high in fats and sugars; don't be tempted by too many nutrient-poor, high-calorie foods.
Take good quality vitamins and minerals daily. I do this to cover all of my bases.

Well, these are my suggestions for boosting the immune system. Making the decision to have the flu shot or not is personal, and I don't make recommendations of that nature. But I do suggest that, as an individual, you need to start taking a more personal role in deciding who is in charge of your health...the food industry, the pharmaceutical companies, or you?

When Will We Finally Get the "Sugar Message"?

2009-08-24T16:43:00.001-07:00

The American Heart Association (AMA) journal, Circulation, has reported online that North Americans are swallowing 22 teaspoons of sugar each day.

Most of this added sugar comes from soda pop and candy. In fact, there is so much pop sold today in this continent that we all drink, on average, 597 cans per year.

This Summer, McDonald's introduced their Any Size pop for $1. And, for the longest time, the size of the 7-Eleven's pops and slurpies have been growing to enormous proportions... the Big Gulp is 32 oz. of pop, and the Super Gulp is 64 oz. of pop...Slurpies range in size from 12 oz. to 40 oz.

Is all this pop necessary? Does pop even quench thirst? Or does it just delay thirst, and hunger?

Rachel K. Johnson, professor of nutrition at the University of Vermont in Burlington, lead author of the statement published online, says we need to "take a good hard look at our diet. Figure out where the sources of added sugars are and think about how to cut back on those items."

To check for added sugars, look for a variety of ingredients on labels, including sugar, corn syrup, fructose, dextrose, molasses or evaporated cane juice.

Remember that, on average, most women need about 1,800 calories a day and most men need about 2,200 calories to maintain their weight. And added sugar contributes no useful, nutritious calories...so, next time you're thirsty, drink a glass of water first.

Don't camouflage your hunger with a tasty soda...go get some real food!

What the Experts Say...Take Your Vitamins!

2009-06-24T15:30:00.000-07:00

Joe Schwarz, the dirtector of McGill University's Office for Science and Society, recently wrote that "Most people are eating crap and thinking that they'll take a vitamin to equalize things. It's pointless. The problem with our diet is not a lack of vitamins. It's the fat, salt and sugar. Those issues are not addressed by taking more vitamins."

However, according to the World Health Organization, one-third of the world's population doesn't get enough micronutrients. And the deficiency is not just limited to developing nations.

A 2002 study found that 97% of Canadians are deficient in vitamin D through winter and spring, while University of Guelph researchers say 78% of Canadian children are low in omega-3 fatty acids. Many of us are also short on iron, calcium and - depending on whether you smoke, drink too much or are overweight - vitamins C and B as well.

"My view is that a supplement should never be taken as a silver bullet to replace a healthy diet or lack of exercise," says Brett Waslefsky, president of an Arizona-based company that makes supplements aimed at people in certain careers, such as nurses and teachers.

And Sherry Torkos, a Niagara-based pharmacist and author of The Canadian Encyclopedia of Natural Medicine (Wiley, 2008) said, "The truth is that most people are not getting nearly enough fruits and vegetables. Supplements can be used to complement a healthy diet and lifestyle to make up for things that cause deficiencies, like smoking, eating food with a lower nutritional value and drinking too much."

Every week, I promote adopting better eating habits, getting physically active, and supplementing with a select group of essential nutrients. My favorite supplements are still the BodyWise products, manufactured in California by Vita Tech International http://www.vitatech.com/ .

For the everyday needs of you and your family members, I recommend the AM (multi-vitamin), the PM (multi- mineral), and the Beta C (Vit C from mixed carotenoids).

For more specific health concerns, such as sports performance or sports-related injuries, send an e-mail to bsinclair@mybodywise.org and I will be happy to provide a nutritional consultation and supplement recommendation.

Magnificent Mind - At Any Age...

2009-06-07T15:57:00.000-07:00

According to Dr. Daniel G. Amen, author of Magnificent Mind at Any Age, most of us take our brains for granted.

But we can promote brain health by consuming the following foods:

lean protein, such as fish, chicken, and turkey
complex carbohydrates, that are low on the glycemic index, such as leafy greens
salmon, tuna, avocado, and walnuts (foods that contain Omega 3 fatty acids)
water, to avoid dehydration
blueberries
broccoli
oatmeal
oranges
red bell pepper
spinach
eat from the rainbow...foods of many colors provide the most anti-oxidants
fish oil supplements*
multi-vitamin/mineral formulations**

And it's probably not a coincidence that those lifestyle habits that protect the brain also contribute to the health of all our other organs!

* Super Omega $24 One Month Supply
** AM/PM $42 One Month Supply
Ask about purchasing these great products today from:
BODY BALANCE Smoothie & Snack Bar (778) 229-9271

Eating Fruit on an Empty Stomach...Why?

2009-05-21T11:50:00.000-07:00

It is commonly believed that the human stomach should be able to digest any number of different foods at the same time. However, digestion is governed by physiological chemistry. It is not what we eat that is crucial to our health, but what we digest and assimilate.

The principle behind food combining is that different food classes require different enzymes, different rates of digestion, and different digestive pHs for proper digestion. If the foods of the different food classes are combined incorrectly, the specific requirements for their proper digestion tend to cancel each other out.

For example, flesh foods require an acid media for digestion, whereas milk is highly alkaline, so it can neutralize the acid required for digesting the flesh foods.

Fruit digestion results in the release of an alkaline secretion, which neutralizes the acid secretions that are needed for protein digestion. Because of this, it is not a good idea to eat fruits and proteins at the same meals.

Some foods are digested faster than others. If fast-digesting foods, like fruits, are held up in the digestive system for a longer time than necessary through being combined with foods that digest more slowly, fermentation takes place. For this reason, you will experience better digestion when fruits and starches (which are digested slowly) are eaten at different meals.

Fruits and vegetables require different digestive enzymes, which tend to neutralize each other, so these too are best eaten at separate meals.

Swimming as a Work-Out Option

2009-04-17T16:05:00.000-07:00

At last, warmer temperatures are greeting us as we step out of our homes…Spring is in the air! Most of us have a little winter baggage to shed, and bathing suit season, only 3 short months away, looms large in our minds.

Other signs of a West Coast Spring are all around us…fair weather runners are out in droves, with the Sun Run scheduled for April 19th. We breathe the warmer air in, stretch our limbs in every direction, and look forward to the freedom of our lighter wardrobes.

Did you know that regular swimming builds endurance, muscle strength and cardio-vascular fitness? It can serve as a cross-training element to your regular workouts. Before a land workout, you can use the pool for a warm-up session.

Swimming with increasing effort to gradually increase your heart rate and stimulate your muscle activity, is easily accomplished in the water. After a land workout, swimming a few laps can help you cool-down, move blood through your muscles to help them recover, and help you relax as you glide through the water.

Swimming burns calories at a rate of about 3 calories a mile per pound of bodyweight. If you weigh 150 lbs. and it takes you 30 minutes to swim one mile (1,760 yards or 1,609 meters), then you will be using about 900 calories in one hour.

Swimming is also an activity that the whole family can enjoy, so come down to MBody Fitness & Wellness Spa (in the Pacific Palisades Hotel) and splash into Spring in our beautiful 55’ warm-water lap pool! Or join us for an Aqua Fit class (call ahead for our current class schedule) and take advantage of the buoyancy that water has to offer, while getting a full body workout.

Not ready for the full dip but still want to shed the winter blahs? Drop in and use the Jacuzzi, steam room or, for a small additional charge, try a few sessions in our Infra-Red Sauna. The benefits of infra-red are many, such as detoxification, relieving aches and pains, and weight loss.

Even though our West Coast Winter was reasonably kind this year, plan now to enjoy Spring to the fullest!

Joint Health

2009-04-03T14:07:00.000-07:00

Joint Health

Glucosamine Sulfate
Chondroitin Sulfate
Avocado/Soy Unsaponifiables (ASU)

These three natural ingredients are proven to provide unparalleled support for the health of joints and connective tissues.

Glucosamine and chondroitin both play a role in joint health by providing the raw materials the body uses to manufacture complex molecules called proteoglycans, which are the building blocks of joint tissue. Supplementing with glucosamine may help to rebuild cartilage and treat arthritis.

ASU is a unique ingredient, pioneered in France, which has been clinically shown to have remarkable benefits for joint health.

Potassium has been known to relieve the pain of arthritis.

Methylsulfonylmethane (MSM) provides sulfur, a vital building block of joints, cartilage, skin, hair and nails, and methyl groups, which support many vital biochemical processes in the body, including energy production.

MSM is a naturally-occurring nutrient found in small amounts in many foods. As a dietary supplement, MSM is synthesized. When made correctly, it is identical to that found in nature. MSM can be taken alone or in combination with other joint health nutrients, such as glucosamine and chondroitin.

Hyaluronic acid is a major constituent of cartilage, providing structure and holding water and nutrients.

Special herbal extracts, such as white willow bark and boswellia, help soothe joint tissue.

Recommended Daily Intake
While a recommended daily intake has not been established for Glucosamine Sulfate, most supplements contain a daily dose of 1500 mg.

Cost of our Joint Complete (from Body Wise International)
Available in a 90-count bottle: Take 3 tablets daily, which includes 175 mg Potassium, 1500mg Glucosamine Sulfate, 500 mg MSM, 300 mg ASU, 150 mg Chondroitin Sulfate, plus additional nutrients. $57.60 plus tax

Weekly Nutrition Tip - Calcium

2009-03-29T09:01:00.000-07:00

Calcium, the most abundant mineral in the human body, has several important functions. More than 99% of total body calcium is stored in the bones and teeth where it functions to support their structure. The remaining 1% is found throughout the body in blood, muscle, and the fluid between cells.

Calcium is needed for muscle contraction, blood vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system. A constant level of calcium is maintained in body fluid and tissues so that these vital body processes function efficiently.

Bone undergoes continuous remodeling, with constant resorption (breakdown of bone) and deposition of calcium into newly deposited bone (bone formation). The balance between bone resorption and deposition changes as people age. During childhood there is a higher amount of bone formation and less breakdown.

In early and middle adulthood, these processes are relatively equal. In aging adults, particularly among postmenopausal men and women, bone breakdown exceeds its formation, resulting in bone loss, which increases the risk for osteoporosis (a disorder characterized by porous, weak bones).

Daily Intake

The recommended intake of Calcium for adults 19 - 50 yrs of age is 1000mg per day.
For adults 50+, it's 1200 mg per day.

Common Food Sources

Some common food sources of calcium are: yogurt, sardines, cheddar cheese, canned salmon, cottage cheese, and spinach.

Vitamin D

Vitamin D helps improve calcium absorption. Your body can obtain vitamin D from food and supplements, and it can also make vitamin D when your skin is exposed to sunlight. Thus, adequate vitamin D intake, both from foods and from sun exposure, is essential to bone health.

Cost for Billie's Essential Calcium (Body Wise International)

Available in a large bottle: 120 tablets (250mg tablets), take 4 tablets for 1000mg daily, includes 400 IU Vitamin D = $33 plus tax (wholesale) $33 plus tax.

Here's to strong bones and teeth...

Get back on the horse...

2009-01-10T06:17:00.000-08:00

The Holidays are behind us, and most of us are unhappy with the visible results of the last few months of excess! Now's the time to get back to our routines and schedules, especially the ones that help us with our health and wellness goals.

Since the winter began, I have hurt my knee 3 times. I'm still not walking or sleeping properly without pain so, needless to say, my fitness regimen is completely messed up. At a time like this, most people would simply give up on their goals and consider that they've had another failed attempt to lose weight or look better.

Rather than doing that, I have reduced my caloric intake by adding about 75% more fresh fruits and vegetables to my daily menu. While I know that my "fat loss program" is suffering because I can't do the cardio that I love and need, I also know that I'm doing all that I can do while I manage this setback.

I've had to forego the idea of competing in April but, if all goes well with the healing of my knee over the next few months, I will get back to the gym and into competition mode to prepare for November 2009.

I'm telling you this story to let you know that we all deal with life's curveballs; that the process of going after our goals is mostly about handling contingencies. Fitness goals are alot like relationships, "it's easy when it's easy". Real accomplishment happens in the face of challenge.

So, just in case you've given up on your self or your health and wellness goals, I'm here to tell you that you're exactly where you should be. And that every morning you have an opportunity to start fresh, to get back on the horse, and to keep moving forward.

I'm here to help you get back on that horse! All you have to do is believe in yourself one more time and reach out...

Sports Supplements Review - Part 9 of 9

2008-11-12T06:05:00.000-08:00

Workout Formula

Workout Formula provides essential vitamins and nutrients, trace minerals, and key amino acids to support active involvement in sports and prolonged physical activity.

Also included:

*The branched-chain amino acids (BCAAs) leucine, isoleucine, and valine, which are considered essential amino acids because we couldn't survive without them.
* The amino acid glutamine, believed to play a role in several aspects of human physiology, including muscle and immune function
* Essential minerals, chromium, boron, and zinc
* Inlulin Analog, a complex carbohydrate which helps control blood sugar levels, reduces sugar cravings, and contributes to a consistent energy level, without sugar rushes and crashes
* Cytochrome C Oxidase, supplying a key enzyme in aerobic metabolism
* Ornithine alpha-ketoglutarate (OKG) which stimulates muscle growth and blocks the effects of catabolic hormones

Supporting healthy physical activity with a supplement like Workout Formula contributes to athletic performance, and overall health and well-being.

Sports Supplements Review - Part 8 of 9

2008-10-24T09:01:00.000-07:00

Electro Aloe Hydration Crystals

Micronutrients and electrolytes are lost during intense exercise. Consuming a performance sports drink, like Electro Aloe, helps with energy levels and maintaining your electrolyte balance.

Electro Aloe supplies easily-absorbed carbohydrates , essential electrolytes, and trace minerals that are not found in plain water.

One serving of Electro Aloe contains 64% of the USDV for vitamin C, assists in the replenishment of fluids and electrolytes, and provides antioxidants.

Ornithine alpha-ketoglutarate (OKG) stimulates muscle growth and blocks the effects of catabolic hormones that break down muscle tissue.

Inulin Analog is the ultimate complex carbohydrate. It helps control blood sugar levels, reduces sugar cravings, and contributes to a consistent energy level, without sugar rushes and craches.

Add one scoop of Electro Aloe to 12 oz. of water to make one serving. Or dissolve the contents of one can in 2.5 gallons of water and make 27 servings for the team! You'll also enjoy the lemon-lime flavour!

Sports Supplements Review - Part 7 of 9

2008-10-16T05:24:00.000-07:00

AG Immune (Take 2 capsules daily with food)

A healthy immune system is fundamental to overall health. AG Immune contains arabinogalactan, astragalus, maitake mushroom, and Ai/E10.

Arabinogalactan (from the Western larch tree): Decreases the generation and absorption of ammonia in the body during exercise, and has been shown to enhance immune cell activity and communication.

Astragalus Root: Strengthens the body's immune system, speeds up metabolism, amd promotes healthy tissue regeneration.

Maitake Mushroom TD-fraction: Stimulates immune system recovery after exercise; has been used traditionally to promote wellness and vitality.

Ai/E10 whey extract: A product of advanced patented technology, Ai/E10 has, since 1993, continued to be the foremost dietary supplement ingredient available to provide support of immune function in people of all ages; it also promotes immune system recovery after exercise (see http://www.aie10.com/ )

To view a power point on Ai/E10, go to: http://www.aie10.com/video/Introduction%20to%20AiE10.wmv (uses Windows media player)

Tomorrow, I will highlight the sports supplement, Workout Formula.

Sports Supplements Review - Part 6 of 9

2008-10-15T06:33:00.000-07:00

Oxy-G2 (Take 2 capsules daily with food)

The most common cause of human death worldwide is anaerobic microbes. (ref: Mr. Oxygen)

Disease can't live in oxygen. Anaerobic microorganisms can't live in oxygen. So it stands to reason that we need to increase the oxygen levels in our cells.

Oxy-G2 contains a unique combination of ingredients that may assist in carrying oxygen to the cells.

Organic Germanium plays a key role in cellular oxygenation.

Cytochrome C Oxidase supplies a key enzyme in aerobic metabolism.

Selenium assists with high energy expenditures in athletes with vital support for the body's antioxidant defense system to protect against free radical damage.

The herbs gingko, milk thistle, and echinacea provide multiple benefits for cellular and immune system health.

Oxy-G2 is also rich in beta-carotene, vitamins C and E, and glutathione, powerful antioxidants that assist with detoxification and proper immune function.

Tomorrow I'll give you details on a product that will assist you in boosting your immune system.

Sports Supplements Review - Part 5 of 9

2008-10-13T11:01:00.000-07:00

Super Cell Advanced Antioxidant Formula (Take 2 capsules daily with food)

Our bodies are constantly under attack by free radicals, unstable molecules that can damage vital structures such as cell membranes and DNA. Free radicals are created in our bodies as a by-product of metabolism. Chemical pollution, cigarette smoke, radiation, pesticides, and herbicides also add to our free radical burden.

Antioxidants are nature's answer to free radicals, neutralizing their destructive capabilities and protecting our cells and tissues. Some antioxidants are created in the body but many must be derived from our diet.

Super Cell is fortified with citrus bioflavanoids, green tea, grape seed, red wine and a proprietary blend of vegetable concentrates. It is an advanced blend of nutrient, herbal, and whole food antioxidants.

So what can Super Cell specifically do for the athlete in you?

* Ornithine alpha-ketoglutarate (OKG) blocks the effects of catabolic hormones that break down muscle tissue
* Pycnogenol inhibits key triggers of ligament, tendon and muscle inflammation
* Cytochrome C Oxidase supplies a key enzyme in aerobic metabolism
* Magnesium and Calcium asparates combat the effects of ammonia that forms in the body during exercise

Tomorrow, we will focus on Oxy-G, a unique product that may assist in carrying oxygen to the cells...

Sports Supplements Review - Part 4 of 9

2008-10-12T08:40:00.000-07:00

Super Omega - Essential Fatty Acids (EFAs)

Contains Omega-3 fish oil (in a balanced 50/50 ratio of EPA and DHA essential fatty acids), which plays a critical role in maintaining the health of almost all body systems, including the heart, brain, eyes, skin, joints, and the immune system.

Super Omega can help reduce exercise-induced bronchospasm in elite athletes, and may reduce inflammation in muscles and joints, for faster recovery time.

This unique blend is fortified with an antioxidant complex consisting of natural tocopherols, a lipid solution vitamin C, and rosemary extract.

Special processing (molecular distillation) ensures almost complete removal of mercury, dioxins, and other contaminants, yielding an exceptionally pure oil that conforms to the strict quality guidelines of the Council for Responsible Nutrition (CRN).

Tomorrow, we'll talk about Super Cell, an advanced blend of nutrient, herbal, and whole food antioxidants.

Sports Supplements Review - Part 3 of 9

2008-10-11T13:33:00.000-07:00

Essential Calcium Take 4 tablets daily with food...1000mg Calcium

Calcium plays an important role in regulating whole body metabolism and physical performance.

Calcium, when combined with other essential minerals (such as Zinc and Magnesium) and Vit B6 may raise testosterone levels in males.

At any age, it is extremely important to start thinking about maintaining healthy bones. It's well understood that strong, healthy bones and teeth go hand in hand with calcium. Essential Calcium is a mineral-rich balanced formula to support bone health.

Essential Calcium supplies 1000mg of calcium, and includes Vit D, an essential vitamin known to enhance absorption of calcium.

Magnesium, zinc, copper, boron, and other minerals are included in this formulation for optimum bone health support.

Tomorrow, we'll talk about Essential Fatty Acids.

Sports Supplements Review - Part 2 of 9

2008-10-10T07:33:00.000-07:00

Why is a multi-mineral important for the athlete in you?

PM (Multi-Mineral) Take 3 tablets in the evening, anytime from dinner to bedtime.

Zinc, magnesium, and chromium have been shown to play an important role in regulating the whole body metabolism, as well as in energy needs and performance. They promote increased testosterone in males, and lower lactate concentration.

Pycnogenol increases endurance during exercise, and inhibits key triggers of ligament, tendon, and muscle inflammation.

Read tomorrow's installment on the importance of Calcium.

Sports Supplements Review - Part 1 of 9

2008-10-09T12:21:00.000-07:00

So what's in a multi-vitamin that makes it important for the athlete in you?

AM (Multi-vitamin, take 3 every morning, ideally with your protein shake)

Rich in B Vitamins, anti-oxidants, and nutrients that promote efficient energy utilization, healthy blood sugar levels, metabolism, and overall health.

Alpha-ketoglutarate acid - Promotes quicker recovery after exercise by detoxifying ammonia from the tissues of the central nervous system.

Pycnogenol - Inhibits key triggers of ligament, tendon and muscle inflammation.

Vitamins B6 and B12 - Convert carbohydrates to glucose for energy.

Check back tomorrow for Part 2, PM the Multi-Mineral...

Sports Nutrition Kits Now Available at Sinclair Nutrition

2008-09-24T17:44:00.000-07:00

I am very excited to announce the new Sports Nutrition packages, available now through Sinclair Nutrition.

Are you an arm-chair athlete? A weekend warrior? Or someone who's regularly found on the courts?

Don't leave your nutrition to chance. I believe in removing the nutritional question mark from your plate!

I now offer 3 Sports Kits, which contain all the supplements you will need to create and maintain optimum health for the athlete in you - combined with a great diet and plenty of water, of course!

The Foundation Sports Kit Only $198
The Advanced Sports Kit Only $235
The Elite Sports Kit Only $280

Add a daily protein shake, and there's no stopping you!

Stay tuned for more information about the fantastic nutrients found in each one of the above kits!

Why Go Vegan?

2008-08-31T06:37:00.000-07:00

So far, 9 people are dead, including one British Columbian. With the current recall by Maple Leaf Foods of many varieties, and thousands of packages, of processed meat, produced right here in Canada, the time is ripe to discuss the option of choosing to eat a Vegan Diet.

Listeria is a common but deadly bacterium that in recent years has made headlines as a contaminant of hot dogs, cheese, cole slaw and other food stuffs, causing more than two thousand infections every year and 500 deaths. Though it hits immune-compromised people the hardest, its overall fatality rate is about 20 percent.

Since John Robbins wrote Diet for a New America in 1987, consumers have been exposed to the truth about the meat processing industry. If you think Listeria, or Mad Cow, and your last bout of food poisoning, are caused by mysterious bacterium that you have no control over, you're only partly right. The control is in your hands, based on what you choose to eat.

Maybe it's time you started paying more attention to the massive industry that you trust to provide you with hot dogs and bologna, as well as your Grade A steak. There is a huge consumer movement to bring more awareness to the unsafe, unsanitary, and cruel practices happening every day in the slaughterhouses and factory farms of North America.

Even Paul McCartney once said something like, "if slaughterhouses had glass walls, we'd all be vegetarian."

Don't take my word for it: go do your own research.

http://www.nodowners.org/

http://www.goveg.com/factoryFarming.asp

http://www.animalsuffering.com/animalcruelty.html

http://berkeley.edu/news/media/releases/2000/11/02_listeria.html

And, if you think that the government is taking care of you, and making sure that all of the practices in the meat processing industry are safe, keep researching... you may not like what you discover, and you may just want to go vegan...

September is Arthritis Awareness Month!

2008-08-26T20:49:00.000-07:00

Did you know that there are 120 types of arthritis?

Did you know that 600,000 people in BC and the Yukon have arthritis?

Did you know that nutrition, including vitamin supplements, can play a major role in Arthritis Prevention and Arthritis Management?

Consider the following:

Question: Is a Daily Multivitamin Important for Arthritis Patients?

It is common medical advice for all adults today to take a daily multivitamin. But is it important for arthritis patients to take a daily multivitamin?

Answer: Multivitamins Contain Essential Nutrients

Vitamins contain essential nutrients but many also contain other compounds purported to be good for your health. It is important for both arthritis patients and those without arthritis to take a multivitamin. The nutrients included in an essential multivitamin include:

· Folic Acid and other B vitamins (i.e., Thiamine, Riboflavin, Pantothenic Acid, Pyridoxine, Cyanocobalamin) which are important nutrients for the bone marrow and nervous system.
· Vitamin D which is necessary for proper bone formation and strength.
· Vitamin A which is helpful with vision.

Does a Good Diet Reduce the Need for a Multivitamin?

If you have an excellent diet, you may be able to get these essential nutrients without a supplement, but this is often difficult in today’s society.

How to prevent or alleviate the symptoms of arthritic pain.

Keeping the joints "well-oiled" requires a healthy lifestyle which includes proper nutrition, sleep, and exercise. One of the major causes of arthritis and the lessening of synovial fluid is incorrect diet - too much processed foods, alcohol and meat, and very little raw vegetables and fruits. A deficiency of water also causes the lowering of the levels of the synovial fluid.

Incorrect diet, lack of exercise, injuries and auto-immune diseases such as lupus can also lower the levels of this essential fluid. Often corrective exercise, such as swimming, yoga and muscle strengthening exercises, can help keep the joints pain-free. However, a doctor should be consulted before starting any program, as rapid increases in exercise can put additional strain on other systems of the body.

Delaying the Onset of Arthritis with Nutrition

It is now becoming increasingly evident that good nutrition, along with exercise and injury prevention, can help with improved joint health. A balanced diet should begin in childhood, so that the foundation is laid for a good strong skeletal matrix, which includes joints and connective tissues.

The intake of Calcium together with Vitamins C and D can provide essential nutrients to prevent cartilage and bone damage. Proper iron intake may also keep bone marrow healthy.

These and other simple steps can dramatically increase your chances of living a more active life in old age.

Ref: 1) www.about.com: Arthritis, 2) www.mitamins.com/articles/arthritis/index.html

Breakfast of Champions!

2008-07-19T08:11:00.000-07:00

In North America, we have a wide array of "breakfast foods" to choose from. Everyone knows that breakfast is the most important meal of the day, as it jump-starts our metabolism after a long night of repairing and rebuilding, and depleting our energy resources.

However, most of us screw this up by eating crap in the morning.

What's crap, you ask? Well, while our bodies work best on high-octane fuel, most of us load up our empty tank with grease and sugar and paper mache.

That is to say, bacon and eggs, pancakes, waffles and syrup, sugary cereals, bagels, muffins, croissants, etc, etc - you get the picture.

For years, I ate those things and suffered stomach aches throughout the morning - it didn't matter which of the offenders I tried. Not one was any better than any other.

Then, thanks to becoming associated with Body Wise, I learned about the protein shake for breakfast and my world (and my stomach aches) changed forever.

My daily breakfast for the last 10 years has been and is now 1/2 banana, 1/2 c. of any other luscious fresh or frozen fruit, 1 c. of filtered water, and 2 scoops of the yummiest vanilla protein powder on the planet, thrown together in the blender! It is totally a breakfast of champions! I feel great afterwards, I'm not hungry for about 2 1/2 hours, and I can go about my morning with energy and vitality, instead of with a stomach ache!

Give it a try! You won't be disappointed, as so many of my nutrition clients will attest! Try a different fruit every week. And, while you're at it, choose fruits that are high in antioxidants, for a double whammy in the healthy department.

According to the USDA, the following fruits are exceptionally high in antioxidants:

Wild blueberries (pick them in your neighborhood this fall)
Cranberries
Blackberries
Prunes
Raspberries
Strawberries
Red delicious apples
Granny Smith apples
Sweet cherries
Black plums

Look for organic varieties at your local farmer's market, and enjoy your Breakfast of Champions!

Joints in Motion

2008-06-15T04:56:00.001-07:00

For a long time I've been saying that I need a "strong reason why" to be good. What do I mean by that?

By nature, I would prefer to eat like the rest of North America. To be guided by my taste buds. Did you happen to notice that Starbucks recently started selling donuts? Oh Timmy, what to do about the competition...groan!

For less than $2, you can get a huge, glistening Apple Fritter. While the pasta salad, as creamy and scrumptious as it looks, will cost you $5.95 for about a cup.

Without a "strong reason why", a donut wins hands-down.

But when I have a reason to be good, I can stick with homemade chicken and rice and salad, healthy snacks, lots of water, etc.

For some people, a pending wedding will keep them on the straight and narrow. For others, a recent divorce will put them into high gear to bring their bodies back up to snuff, hoping to re-enter the dating world with a vengeance! For me, the best reason I've come across is an athletic challenge.

Enter Joints in Motion, the Arthritis Society's fundraising project. Check out this link to the Italy Marathon in 2009.

http://www.arthritis.ca/local%20programs/bcyukon/JIM/destinations2009/Italy/default.asp?s=1

Having done the Vancouver 1/2 Marathon in 2006, I feel ready to pound the pavement once again, this time in an exotic location...beautiful, romantic Italy! Time to get training!

Stay tuned for regular updates about fundraising events, including our Gidget Goes Hawaiian pool party fundraiser at MBody Fitness & Wellness Spa, later on this summer...Ciao!

Shopping Tour - Trader Joe's in Bellingham, WA

2008-05-26T18:26:00.000-07:00

Today I'd like to introduce you to a fabulous grocery store in Bellingham, WA.

It's called Trader Joe's and they started out in California in the 50's as a small chain of convenience stores. Today, there are more than 280 stores in 23 states. The nearest store to Vancouver, BC is the one in Bellingham, WA, which opened one year ago.

You'll find unconventional and interesting products, as well as everyday basics. They have low prices every day. You'll recognize the staff by their Hawaiian shirts! They offer the best prices on fresh and organic foods (and I mean seriously amazing prices), and they are the home of 2 Buck Chuck (if you don't know what that means, never mind!)...People actually line up when a new store opens.

Go to http://www.traderjoes.com/index.html and see for yourself...

Anyways, I will be leading a convoy to Bellingham during the middle of the week in early June. I have 4 spaces in my car to share gas costs, and we can take as many cars as are willing to join the convoy.

Border wait times are lowest in the middle of the day, mid-week. It's still a crap-shoot these days, with the massive construction on the WA highways, as they prepare for our Olympics. But it's worth the adventure, and we'll be in good company.

Just be warned...once you've shopped for your groceries at Trader Joe's, you may never want to shop anywhere else again. For the record, I am willing to make this a weekly excursion, if there is enough interest. And, of course, once introduced, you may just want to make it a family tradition to go "into town" to do your own shopping on a regular basis!

Breaker, breaker, good buddy - let's put the hammer down - that's a big 10-4!

Or something like that!

Eating to Prepare for Race Day

2008-05-04T05:55:00.000-07:00

Almost 60,000 Vancouverites just completed the 10k Sun Run (yes, I was among them). Now, it's marathon season, a mere 26 miles of pavement. Today marks the 37th annual Bank of Montreal Vancouver Marathon!

I send my best wishes to the runners today! Particularly to Thomas Omwenga, last year's winner from Nairobi, Kenya. Thomas's running career earns him enough to support a large extended family back home, where a Canadian dollar goes a very long way. Due to last minute visa problems, some of his toughest competitors will not be joining us today.

Nutrition plays a critical role in athletic performance, but many active people do not eat a diet that helps them do their best on the pavement. Don't make the mistake of thinking that popping a pill (ie. taking your vitamins) instead of planning your meals, is good enough. There is no pill, potion or powder that can enhance your performance like the right foods and fluids.

To have enough energy for Race Day, you need to consume enough energy. Getting adequate calories is one of the keys to a performance-enhancing diet. With too few calories, you will feel tired and weak and be prone to injuries.

Nothwithstanding personal food allergies, you must include high quality components of each of the food groups, grains, fruits, vegetables, dairy products, and protein-rich foods.

Sugars and fats provide extra calories after the needs from the other food groups have been met. Again, only go for high quality components.

Then, after you are confident that you're making the best food and beverage choices, go take your vitamins. This will remove the final nutritional question mark from your plate, and give you some nutritional insurance.

For lots of information on long-distance running, I often go to http://www.copacabanarunners.net/ .

When is Dessert OK? When it's For a Good Cause!

2008-04-20T05:18:00.000-07:00

By the turn of the twenty-first century, the USDA recorded sixty-seven pounds of sugar from sugar cane and sugar beets, eighty-six pounds of sugar from corn sweeteners, and one pound of other natural sweeteners such as honey and maple syrup were delivered (per capita) into the American food supply.

That adds up to a total carbohydrate sweetener availability of around 154 pounds per person.
In November 2003, a review in the American Journal of Clinical Nutrition examined evidence from multiple studies on high fructose corn syrup. The researchers concluded that large quantities of fructose from a variety of sources, including table sugar and high-fructose corn syrup:

Induce insulin resistance

Impair glucose tolerance

Produce high levels of insulin

Boost a dangerous type of fat in the blood

Cause high blood pressure in animals

Given all this, does the indiscriminate practice of eating dessert make sense to you? It doesn't make sense to me.

What does make sense to me is being discriminating when it comes to eating dessert.

Only eat desserts that you love, not any dessert that happens to pass by you.
Eat dessert when it's for an important occasion, not every day.
Eat dessert when it's for a good cause, like the link below will show you...

http://www.makeawishbc.ca/index.php?option=com_mawnews&Itemid=55&id=11&PHPSESSID=ae193ba05c7477e0def03dc431bb2d05
Today is April 20th. May I suggest a challenge to you, dear readers?

Do not eat any dessert for these next 11 days - a dessert fast, if you will.

Then, on May 1st, enjoy your dessert for a good cause. Help the Make A Wish Foundation continue to make wishes come true.

Then, on May 2nd, spend an extra 30 minutes on the elliptical! With a clear conscience!

Ref: http://www.splendaexposed.com/
Ref: http://www.sugar.org/

Take the 90-Day Challenge!

2008-04-14T05:06:00.000-07:00

After weeks of teasing, Spring finally arrived yesterday in Vancouver, BC. The high was somewhere between 17 and 20 which, for our American friends, translates to about 65 to 72!

Now while that doesn't compare to Rancho Cucamonga, CA, where I understand it reached about 90 (which, for our Canadian friends, translates to about 30), hey, this is the California of Canada here in the West Coast of BC!

But what does the weather have to do with this blog post, you're asking?

The most important aspect of yesterday's lovely weather was the outfit I got to wear...a wrap skirt, halter top, and sandals. Are you following my drift?

Yes, I finally got to shed the jeans, the boots, and the long-sleeved sweater topped with a vest. I got to feel the warm sun on my bare arms, and my legs got a kiss of sunshine, every time my wrap skirt was touched by the breeze.

While I look forward to this time of year with great anticipation, I am aware of another feeling that used to coincide with it...the dread of exposing a body that was out-of-shape, a body I was embarassed to see in the mirror.

Prior to successfully completing the 90-Day Challenge 3 years ago, the conflict between excitement and dread was with me daily, as winter passed by. This is a familiar and painful refrain from women everywhere.

And I have the antidote for you!

Join the excitement and take the Body Wise 90-Day Transformation Challenge. Let's you and I spend the next 90 days together. With your sincere effort, and my fabulous coaching (shameless self-promotion), I know that you can do something great for yourself.

If you live anywhere in North America and would like to lose at least 20 pounds before the summer is behind you, I challenge you...take the 90-Day Challenge and watch the pounds melt away. This program is effective, affordable, and safe. Eat real food, take your vitamins, move your body, talk to your coach - it's that simple. Maybe not easy, but simple. Follow a path that's been laid out for you. It works! I can attest to that!

How do you get started? Two ways... a) Send me an e-mail to let me know you want to do this, and I'll send you a reply with the entry form attached, or b) send me an e-mail, then go to the link and download the entry form yourself. Follow steps 1, 2, and 3. I will phone you, wherever you are in the US or Canada, and together we'll complete step 4. We'll discuss steps 5 and 6 in 90 days. That's all there is to getting started.

http://www.bodywise.com/corporate/business/elance-challenge.php

Go to Get started today and "click here for an application" ...and you're on your way!

Your summer-ready body awaits you! Remember, I Did It, So Can You! Take your initiative, follow my lead, and have the Summer of 2008 be the year that you put weight, as an issue, behind you. This year, enjoy those shorts and t-shirts with pride!

Liquid Calories...Should You or Shouldn't You?

2008-04-06T07:30:00.000-07:00

Today I'd like to talk about the protein shake as a preferred choice for breakfast.

Other beverage options: cow's milk, soy milk, almond milk, rice milk, fresh-squeezed juice, tetra-pak juices, and refrigerated juices.

Clearly there are many beverage choices for the average breakfast-eater (and this is not a post about the benefits of breakfast, although it may sound a bit like one...).

I'm not going to talk about the benefits of or the detrimental effects of drinking coffee or tea here. Nearly 52% of North Americans over the age of 18 drink coffee every day. And in the US alone, there will be approximately 50,000+ coffee shops by the year 2010. Suffice it to say that almost everyone's drinking a cup of coffee or tea in the morning.

Nor am I going to talk about drinking your 8+ glasses of water per day, which you already know I promote.

I'm going to stick with talking about the protein shake as a breakfast choice.

Why do you want to drink a protein shake in the morning?

Well, you've just worked out. You're feeling pretty depleted and hopefully somewhat exhausted - you just gave yourself a really good workout, you're feeling proud of yourself, and you want to reward yourself for a job well done. You hit the shower, scrub up, and start scrounging in the kitchen for something to fill up with.

Increasing your muscle mass, even if you're not trying to be a body-builder, is very important as you age. If you do nothing to preserve your muscle mass, by age 50 you will have lost about 10% of it.

This is the best reason to choose a protein shake, over any of the other beverages on the list. The other beverages have mostly carbs and fat to offer you, which you hear enough about - that there are too many carbs and fats consumed in the average diet.

The following links will take you to two of the many experts that I follow, when making my program recommendations. Working out, without combining that effort with proper nourishment, is basically wasting your time.

Your protein shake offers a tasty, healthy, filling breakfast choice. It replenishes your system with the nutrients it needs to maintain and build lean muscle mass, also referred to as your fat-free mass. Send an e-mail with your mailing address to bsinclaircoaching@hotmail.com and I will mail you a sample packet of the Body Wise protein, either in chocolate or vanilla.

Throw 2 scoops in the blender (that's what's in the packet) with 1/2 c. of your favorite fresh or frozen fruit. Add water, rice milk, or almond milk up to the 1 1/2 c. mark, and you're on your way. Start your day right with a delicious protein shake, compliments of Billie Sinclair!

Or, if your goal is to increase muscle mass in a bigger way, and you're working out with heavy weights, follow Rico's advice and load up your post-workout shake. Enjoy the following links and have a healthy, happy, and youthful day! I look forward to your e-mails!

http://www.youtube.com/watch?v=x5yf9FnVwP8

http://burnthefat.com/affiliate_area/liquid_calories.html

Please make a special note of Tom's comments: "After weight training workouts, liquid nutrition may have benefits that outweigh any downside, especially on muscle-gaining programs..."

How to Feel Like a Million Bucks$$$

2008-04-01T19:04:00.000-07:00

You know the routine...you tell yourself, "Tomorrow, I'm going to start that exercise program." or "Tomorrow I'm going to start following that eating plan, and getting healthier." Only tomorrow comes, life gets in the way, and tomorrow goes.

That's how to feel like crap - beating yourself up one more time...

Try this on for size:

Tell yourself, "Tomorrow I'm going to get out and run around the block." Then do it.

But, it'll only take me 5 minutes, you say. So what, work out for 5 minutes.

Or, if you're enjoying yourself so much, stay out there for 10 minutes. If you're hating every step, how long can 5 minutes be?

The important thing is, you did it - you said what you were going to do, and you did it! You didn't listen to your rationalizations, your excuses, or your tired body begging you to stay in bed just a few more minutes. You didn't hear the phone ringing, you didn't pay attention to the e-mails calling, and you didn't listen to the TV beckoning you.

You said you were going to go and run around the block, and you did it.

Guess what? When you get in the shower, you're going to feel like a million bucks! I'm telling you!

Now, I tell my clients, how you see success is, you have one good day, and you follow it with another good day, and you follow that one with another good day.

Of course, setbacks will happen to the best of us, but don't let them stop you cold. In the infamous words of Robert Schuller, and his Possibility Thinker's Creed:

"When faced with a mountain, I will not quit! I will keep striving until I climb over, find a pass through, tunnel underneath, or simply stay...and turn the mountain into a miracle..."

Now off you go, and make plans to feel like a million bucks tomorrow!

Who cares how you're doing?

2008-03-28T11:49:00.000-07:00

According to http://www.ezinearticles.com/ , having an accountability partner is one of the most powerful ways to keep you focused on a goal.

Who, in your life, cares that you achieve your goals for Body Transformation?

The best way is to find a friend who is as goal minded as you are. You want your friend to be serious about personal growth. Sit down together and form an accountability partnership.

An effective goal setting partnership meets regularly. You probably want to meet once a week and report to each other on your progress toward your goals. During this meeting you let each other know how you did last week and what you plan to commit to the next week. If you are dragging your feet, it is the partner's responsibility to give you a kick in the butt.

As many of you know, I use the precepts of Tom Venuto and his book "Burn the Fat, Feed the Muscle" to effect body transformations. From the company blog, here is a link to a story of a brother and sister who collectivley lost 98 pounds of Body Fat, using Tom's methods. They used each other as accountability partners.

http://www.burnthefatinnercircle.com/public/department90.cfm

Don't have an accountability partner? Thought you had one but they gave up partway? That's where I come in. One of the most important aspects of my role as your Body Transformation Coach is to be your accountability partner.

Whether we decide that you should check-in with me by telephone, e-mail, or personal visit, you know that I care how you're doing. I care about your wins, as well as your setbacks. When things go well, we celebrate. When you come upon roadblocks, we strategize ways around them together.

How would you like to burn body fat AND win $750? Check out the link below and sign up for the Elance Body Transformation Challenge; get started on the path to Get Your Body Back today. Entries are accepted from anywhere in North America. You can sign up for the Challenge with or without me (just being honest...) but wouldn't it make sense to have an accountability partner with you the whole way?

http://www.bodywise.com/corporate/business/elance-challenge.php

I was a finalist in the last Challenge that Body Wise offered...send me an e-mail at billiesinclair@mybodywise.org and ask me how I lost 20 pounds in 90 days, and put myself on stage as a Body Building contestant at age 49! I Did It! So Can You! Billie

Sloth and Gluttony - Two of the Deadly Sins...

2008-03-24T06:29:00.000-07:00

Would it surprise you to know that "humans are programmed to be lazy and eat a lot when the opportunity arises".

Dr. Lorraine Lipscombe, an endocrinologist at Women's College Hospital in Toronto and research fellow at the Institute for Clinical Evaluative Sciences (ICES) says this sloth and gluttony helped early humans save energy while coping with the uncertainty of when they'd have their next meal.

She told attendees at the Women's Health Matters Forum and Expo in Toronto in January 2008 that people today eat too much food and live much too sedentary lives. As the pounds pile on, there's a growing risk of developing type 2 diabetes.

Now, how serious is the recent concern about Diabetes? Do you think all this media attention on Daibetes doesn't apply to you? In Ontario, Diabetes was responsible for one-third of heart attacks and strokes, two-thirds of amputations, and half of the patients starting kidney dialysis.

In the US alone, there are 20.8 million children and adults with diabetes - and many of them don't know it. Do you know if you're at risk for having or developing Type 2 Diabetes? Take this simple quiz from The American Diabetes Association http://www.diabetes.org/risk-test.jsp

For the record, men's waists should measure less than 40 inches, and women's less than 35 inches. Obesity is the one risk factor that we can all do something about.

Don't eat out as often. Send me an e-mail and I will forward you a shopping list to take to the store with you. It includes foods for meals and snacks. Eat a higher quantity of healthy, fresh, quality foods - rather than limiting quantities.

Choose an activity that you can commit to doing regularly. Sign up for a local 10K and train with others, or join a fitness class series.

Lose weight slowly, 1-2 pounds a week.

And, of course, hire a coach. The accountability that comes with a weekly visit or phonecall is invaluable for keeping you on track!

Chek out my website at www.billiesinclair.ca for more info. And e-mail anytime! Billie

Nothing feels as good as...

2008-03-22T12:03:00.000-07:00

Every once in a while, I read an article that just gets my veins throbbing. And a blog post is usually close behind that experience...

Today on msn.ca, Philadelphia Life & Wellness Coach, Kelly Bliss, was featured in a story, telling you all to abandon your diets. "You can't have good self care if you hate yourself," Kelly espouses. She says that the problem is not the weight, and that the "war on obesity" is not the answer.

So are here my thoughts on the subject, now that I've calmed down...

First of all, I believe in self-love. Neither hate of others nor self-hate can be the precursor for personal growth, self-development, and positive outcomes.

But second of all, being overweight is not pretty, it's not healthy, it's not easy on you, and it doesn't make you feel good about yourself.

It is also not your fault. It is the fault of the food processing industry, and the fast-food establishments, restaurants and convenience stores of the world. They make fortunes when they appeal to a combination of the following five human weaknesses:

Time: No one has any time any more. Food manufacturers know that you will buy almost anything that is quick and easy, in your efforts to be more productive with your time.
Knowledge Part 1: No one can be an expert on every topic. I don't know how to fix a car. I don't know how to put in a new outlet for my home phone. I don't know how to sew my own clothing. Do you know enough about nutrition and it's effect on the body? How do you learn more? What you don't know is hurting you.
Knowledge Part 2: Very few of us know anything about what is going on in the food industry, nor do we realize what's in our food, what decisions the government and food manufacturers are making about our food supply, or who runs what... Is your trust mis-placed? (to learn more, go to http://www.thefutureoffood.com/ )
The Yumminess Factor: Everyone likes to eat things that taste good. Since you were born, you've been savouring food you like, and spitting out food you don't like. You might say that your palate runs you, or that you make all of your food decisions based on how things taste. If you knew where some of those yummy flavours were coming from, and what processed food is actually doing to you, you would think twice before allowing taste to exclusively dictate your choice of foods.
Frugality: We all want to get the most for our money. Would it surprise you to know that a restaurant's most economical way to get your attention is to increase their portion sizes? That's cheaper for them than hiring more staff, buying better quality ingredients, renovating, increasing their advertising, or moving to a better location. But do you need all that food?

So imagine yourself as a food manufacturer. Take these five areas, on which you have become expert, and manipulate them to your satisfaction.

You, my dear hungry person, are simply a pawn in the chess game of food manufacturers.

You have the choice to put foods on your plate that are fresh, alive, and whole. Or you can choose to place foods there that are packaged, seasoned, genetically modified, controlled, and chemically treated.

Therein lies the mystery of weight gain. Take back your power by manipulating those five areas in your own best interests.

As for exercise, of course the human body is meant to move. Move it often and freely; don't let yourself become sedentary. And don't let being overweight and self-conscious stop you from enjoying the activities of life. Start today to love yourself back to a healthy diet and the longevity you deserve.

And if you need a coach who has been there and done that, one who has completely changed her eating, her activity levels, and her physique, please write to billiesinclair@mybodywise.org.

I just know that you can Get Your Body Back...Billie

Facebook is a Marketing Tool

2008-03-09T07:00:00.000-07:00

Hello again, Blog Community...

Today's blog isn't about nutrition, although it is about wellness. The wellness of your business endeavour.

Join me, as I learn more about using Facebook as a Marketing Tool. Here's the link to a very inexpensive course on this topic:

http://www.1shoppingcart.com/app/?Clk=2306589

"See" you there!

In health and happiness, Billie

Let The Sunshine In

2008-03-07T20:20:00.000-08:00

Officially, it's still winter - it's grey outside and, every once in a while, we get a sun-teaser that reminds us that Spring isn't too far away.

Vitamin D, also known as the “sunshine vitamin,” has been associated with so many health benefits that it may well become the “nutrient of the decade.” According to Dr. Mercola, Vitamin D has the potential to prevent diseases that claim nearly 1 million lives throughout the world each year -- including 600,000 cases of breast and colorectal cancers!

Vitamin D has been found to:

Strengthen bones
Reduce tumor growth
Lower the risk of cancer
Reduce the risk of multiple sclerosis
Lower the risk of diabetes

Throughout most of human history, sunlight was the primary source of vitamin D. But based on how much sun is available and how much time you spend in the sun, you may also need additional sources. Our Vitamin D stores from the summer have long been used up.

Vitamin D can be found in foods (vitamin D is found in oily fish like salmon, mackerel, bluefish, catfish, sardines and tuna) or you can take vitamin D3 supplements. Vitamin D3 is important for the absorption of calcium from the stomach and for the functioning of calcium in the body.

Over the next few months, I will be helping you get acquainted with the supplements that I sell in my nutrition clinic. Body Wise products are manufactured in San Diego, CA to the highest standards. They use pharmaceutical-grade ingredients, and aqueous coatings, to name a few of the many features of this line of supplements.

Vitamin D3 can be found in the PMs, which is the night-time multi-mineral formulation. PMs contain a full 400IU of D3 as Cholecalciferol. Altogether there are 23 various components in PMs, with Vitamin D3 as the first on the list.

Match this with AMs, the multi-vitamin formulation, and you receive 50 select nutrients. This will certainly take the nutritional question mark off your plate!

For less than $1.50 per day, you can get this nutritional insurance, delivered to your door, wherever you live in North America.

For a pdf on the AM PM combo, just send me an e-mail at billiesinclair@mybodywise.org and I'll send you a reply within 24 hours.

And when that sun is shining, get out there and let a little sun onto your bare skin - just don't overdo it and get burnt!

Warning: This is NOT For The Faint of Heart

2008-03-04T05:09:00.000-08:00

After reading the book, Diet for a New America, I became a vegetarian for a period of about a year. At the time, my family of 6 complied, and we simply didn't serve any meat products in our home, nor did we consume meat products at the homes of friends or at restaurants.

Not eating meat complicates life, I found. It opened up conversations that I just didn't always have the energy to entertain. I wasn't on a crusade. I had made that decision for personal reasons.

Now I'm a Nutritionist and a blogger. And it's often not as easy to keep my thoughts to myself as it once was.

That brings me to the topic of today's blog. Can you imagine that, in this intelligent, advanced society, we have to have laws in place to assure the humane handling of animals for food production, as well as laws in place to prevent sick and dying animals from being slaughtered along with their healthy counter-parts?

North American consumers don't know what goes on behind the walls of slaughterhouses. Is it an urban myth that Paul McCartney once said that, if slaughterhouses had glass walls, we'd all be vegetarian?

The following video clip isn't easy to watch. If you love a family pet, it is hard to imagine cruel and inhumane treatment of an animal, too sick to walk on its own. Never mind the food supply issue; who are these people that are so callous as to treat animals this way?

Warning: This video contains very graphic images.

http://articles.mercola.com/sites/articles/archive/2008/3/4/usda-orders-largest-meat-recall-in-u-s-history.aspx

Once again, I am considering becoming a vegetarian. As I've mentioned in my recent blog on following a Raw Food eating plan, I am investigating what feels right for my heart and soul, and my body. I recommend we all do the same.

March is Nutrition Month

2008-03-03T05:49:00.000-08:00

According to the Heart and Stroke Foundation, March is Nutrition Month. Check out their website at www.heartandstroke.com for recipes, research, and their kids programming.

The Jump Rope for Heart program is all about helping kids become more active. Check it out!

Did you know that:

Super-sizing an order of small fries adds about 400 calories to your meal? The average adult would have to walk for about one hour and 20 minutes to burn off those extra calories!

Not that I support eating fries, but I know that many of you do it! So I thought I'd share a tidbit that might encourage you to keep those fries orders to a small!

Stay tuned for lots of information on Nutrition this month, in support of the good work of the Heart and Stroke Foundation...

Pesticides in our Produce

2008-03-01T06:37:00.000-08:00

With the BC Home and Garden Show just finished, it seems that the season is upon us for a discussion about home gardening.

And as the weather in the Lower Mainland gets milder, the crocuses and narcissus are starting to emerge from the soil.

Let's start with FAB - a marketing term that means Features and Benefits...why should we garden?

Would it surprise you to know that pesticide residues on some fruits and vegetables can exceed safe limits for children?

According to a recent study of 27,000 food samples , most were found to be within the established U.S. legal limits for pesticides on those foods. However, legal limits do not define safety, and residues of some chemicals on some foods would frequently expose a young child to a dose greater than the government's official estimate of the 'safe' daily intake of those pesticides.

The foods found to have the highest levels of pesticide residues were domestic and imported peaches, grapes, apples, pears and spinach; U.S.-grown green beans; and U.S.-grown winter squash, both fresh and frozen.

Of these, peaches and frozen winter squash had the highest residue quantities, about 10-fold higher than the other "high scores", according to the study.

Foods with the lowest levels of pesticide residues were frozen/canned corn, milk, U.S. orange juice, U.S. broccoli, bananas and canned peaches.

Slightly higher, but still within legal limits, were frozen/canned sweet peas, U.S. and imported apple juice, Mexican frozen winter squash, Canadian tomatoes, Brazilian orange juice and U.S. wheat.

U.S.-grown foods were just as likely to contain harmful pesticide residues as foods from other countries. In fact, 11 of the 12 highest residue scores were found on U.S. grown foods, according to the study.

This is a list of fruits and vegetables, rated by pesticide levels :

Fresh Peaches
Winter Squash
Apples
Pears
Fresh Spinach
Green Beans
Grapes
Celery
Lettuce
Soybeans
Potatoes
Tomatoes
Carrots
Oranges

c 2001 The Vegetarian Site

Your best defense is to buy organic, whenever you can, and to consider a home garden.

This spring, watch for my posts on Gardening 101!

Live healthy and prosper...Billie

February is Heart Month

2008-02-25T05:41:00.000-08:00

Research suggests that women may be more sensitive to certain risk factors for heart disease. In particular, obesity, hypertension (high blood pressure) stress, depression and smoking all appear to have a greater impact on women than men.

So what is heart disease?

Heart disease is a broad term that describes various conditions, from high blood pressure to heart attack and stroke.

Coronary artery disease (CAD) is the most common occurrence of heart disease, and is the leading cause of heart attack. CAD occurs when plaque, a fatty substance made from cholesterol, calcium and waste, accumulates in the arteries or blood vessels that lead to the heart, narrowing the artery walls. Obstruction of blood flow through the arteries can cause chest pain (known as angina) and, if left undiagnosed, heart attack.

Stay on top of your heart health.

• Make your heart health a priority. See your doctor regularly and ask him or her about your risk factors. Inform your doctor about any family history of heart disease and have your blood pressure and cholesterol checked as part of your annual checkup. If you are feeling unwell insist on testing—don’t shrug it off.

• Exercise regularly. Physical activity reduces bad cholesterol, aids in losing weight and helps prevent high blood pressure. Aerobic activity makes your heart stronger and more efficient.

• Don’t smoke. Smokers are 2 to 6 times more likely to have a heart attack than women who don’t smoke. Smoking also boosts the chance of stroke.

• Pay close attention to your body. Don’t dismiss symptoms like excessive fatigue and chest, neck or shoulder discomfort. Heart attack and discomfort can be indicated by a variety of symptoms including: chest pain, neck and/or shoulder pain, shortness of breath, nausea and stomach upset, clammy hands and skin, dizziness and fatigue.

• Make better food choices. Eat a low fat, high fibre diet rich in fruits and vegetables. Choose olive oil for cooking, eat fatty fish like salmon and mackerel; eat small amounts of nuts and legumes. These are all heart healthy foods, so make them a part of your diet. Avoid trans fats and saturated fats, white flour, and sugars, found in almost all processed foods.

And when you want to remove the nutritional question mark from your plate, invest in quality nutritional supplements, like the ones I recommend from Body Wise in San Diego, CA.

For the month of Feb, I am offering a free CoQ10 with your purchase.

For more information on these and other heart-healthy supplements, contact me at billiesinclair@mybodywise.org

Is It Just Me, or Is Food Getting Sweeter?

2008-02-22T12:55:00.000-08:00

If you’ve gotten the impression that more and more sugar is being added to common supermarket foods – you’re right.

A report in the May 6, 2007 London Sunday Times, based on an examination of an industry handbook on food composition, found that food companies have doubled the amount of sugar they add to their more popular products since 1978.

For example, in 1978, Kellogg’s Special K cereal had 9.6 grams of sugar per 100 grams. This has now nearly doubled to 17 grams. Some canned soups have shown a similar increase.

Interestingly, even fruits and vegetables are now sweeter, probably due to market pressures forcing growers to breed hybrids with higher sugar content. Between 1978 and 2002, the sugar in a banana rose from 16.2 grams per 100 grams to 20.9 grams; pears and carrots got sweeter by a similar percentage.

Is it any wonder that obesity and diabetes are becoming worldwide epidemics?

The only rational response to this situation is to bypass the industrial food complex as much as possible.

1) Buy unprocessed foods from farmer’s markets and health food stores, and, if possible, select non-hybrid, heirloom varieties of fruits and vegetables over modern hybrids, which are quickly becoming analogs of sugar beets.

2) Best choice of all: grow as much of your own food as you can.

Thank you, Dr. Weil, for these important points on my favorite subject - food!

The night before you compete in a Body Building show, they hold an Athlete's meeting. All of the athlete's that plan on showing up for the show the next morning must be there to register.

What a sight; buff, tanned, and gorgeous, about 150 athletes showed up for the meeting in November. And one of the most notable features of body builders, each athlete had, in tow, their food cooler! I love body builders!

Anyhow, the couple sitting next to me had elaborate salads, with fancy dressings and toppings. Me, the Natural Nutritionist, could be seen eating green salad right out of the bag, stringless snap peas, and mini-carrots, without dressing.

They asked me how I could stand all those veggies with nothing on them...I replied that I didn't even notice that I was missing anything. I have learned to love the taste of raw veggies, chopped and munched on the spot!

After reading Dr. Weil's words above, you may just want to give it a try.

Take control, people, before the food industry, completely takes control of you!

How I'm Learning About the Raw Food Diet

2008-02-12T09:08:00.000-08:00

I have slowly changed my eating habits and lifestyle over the last 10 years. In 1999, when I discovered the supplement company that I now consult for, a whole new world of nutritional understanding opened up to me.

Since then, as many of you know, I have virtually stopped having colds and the flu, I've shed 30 pounds of body fat and, at age 48 competed in my first Body Building contest.

Here we are in 2008, and I am researching a possible new avenue of change for my life...the Raw Food Lifestyle.

From her book and website (www.rawnutrition.com), here is an article by Carol Alt about the process of learning and adopting the Raw Food diet. My diet is already about 50% raw, in the way of salads, fresh fruits and vegetables, and nuts. Now I plan to go a little further and see what else is in store in this, apparently supremely, healthy lifestyle.

Just a reminder about my disclaimer that my messages are not meant to replace the advice of a competent healthcare professional. Please don't undertake major changes to your diet without consulting your doctor.

Getting Raw: Ten Steps to the Raw Food Lifestyle

Maybe you’re the type of person who can make radical changes in their lifestyle overnight. Take my boyfriend. When he met me, he’d never even heard of raw foodists. But he was intrigued, and one day – boom – he made the switch. Four years later, he’s still at it.

But if you’re like me, it’s going to be a more gradual process. You’re going to have to help your body (or at least your taste buds) acclimate from the cooked food you’re used to, to the raw food you were meant to eat. Don’t get me wrong, when I say “acclimate your taste buds,” I don’t mean to imply that a raw food diet isn’t delicious. It is – and I wouldn’t go back to cooked foods if you paid me. But being a Westerner, it’s virtually guaranteed that your body is addicted to sugar and starch. The best way to stop craving those foods is to remove them gradually. Eventually you’ll wonder what you even saw in them!

So here’s your own personal roadmap for going raw, based on my experience and broken down into ten easy steps.

1. Reflect on your diet

Turn off the radio, find a comfortable chair and think about your diet for a moment. What do you eat? Not in your ideal world, not if you had time to eat healthy – in your real life. What did you eat over the past three days? Think about everything: the meals, the snacks, the beverages.

2. Track what you really eat

Recalling gives you an idea of what you eat, but tracking what actually goes into your mouth can be an eye-opening experience. So for the next three days, write down every thing you eat and drink. Write down the time you ate it. Just carry a list and keep it with you at all times. Don’t change your diet – we’re trying to get a realistic picture of what your body runs on. Why? Because any change you want to make in your life depends on awareness of how you do things now. Once you’re aware of what you eat and when, you’ll be better equipped to eat the way you were meant to.

3. Notice what’s already raw

It’s been three days and you have your list. Now take a highlighter and highlight everything on that list that’s raw. Maybe you already eat a lot of raw food. Maybe you love salads, or fresh fruit, or sashimi. Or, you could be like I was and subsist on a diet of nearly 100% cooked foods. It doesn’t matter. What matters is that you want to make the change to a raw foods diet.

In addition to the highlighted foods on your list, think about other raw foods that you maybe didn’t eat in the last three days but do enjoy. Add those to your list. This is your starting point, no matter how short or long your list.

4. Find creative substitutes

Here’s where the fun starts. People assume that if they eat raw, they can’t have the things they love. But finding creative substitutes allows you to eat the way you like – without feeling guilty!

If you eat a bowl of yogurt and granola with fruit on top for breakfast, it’s easy to switch to raw. Trade your regular yogurt for raw, unpasteurized yogurt, switch out your cooked granola for raw granola made with dried fruits, nuts and seeds (you can find pre-made raw granola or you can make your own), and top with fresh fruit as usual!

If you’re more partial to a bagel with lox and cream cheese, then go for raw, marinated salmon (called gravlax ) instead of lox, substitute raw Camembert for cream cheese, and pile it all on sprouted Ezekiel bread. The bread isn’t technically raw, but it’s made from sprouted grains and is cooked at low temperatures, so it’s the next best thing.

Start thinking creatively and you can find raw substitutes for just about all your cooked food favorites.

5. Adopt the 2:1 ratio

I don’t expect you to go raw overnight the way my boyfriend did. So follow this easy rule: eat a 2-to-1 ratio of raw to cooked foods. In other words, eat twice as much raw as cooked and you’ll be well on your way to better health and better looks.

I recommend you follow the advice Dr. Brantley gave me when I first started out: make breakfast and lunch your mostly raw meals and dinner your mostly cooked one. Why? Because breakfast truly is the most important meal of the day. You want your healthiest, most nutritious meal first thing in the morning so you can have the energy you need to think and work.

Eating raw for lunch carries that energy on through the rest of the day. Most of us don’t really need that much energy after dinner – our day is winding down. So save your mostly cooked meal for the end of the day.

6. Think about each meal

After you’ve gotten accustomed to eating raw, take that 2-to-1 ratio and apply it to each meal. So every time you eat, aim for two-thirds raw to one-third cooked.

Remember, you don’t have to stick to traditional breakfast foods and traditional dinner foods. I love to have a salad with seared tuna for breakfast. You could have a cooked egg for lunch with a raw broccoli salad, accompanied by some raw cheese and crackers. Dinner can be a baked potato with seared steak. When you follow the 2-to-1 ratio at every meal, you are making sure that at all times, the health-giving, vital foods outnumber the depleted, dead ones.

7. Identify your cheats

A stumbling block for a lot of people in the conversion from cooked to raw is that they don’t want to lose their favorite cooked foods – those foods they feel they can’t live without. My answer often surprises them: Don’t!

Look, we’re not aiming for perfection here. We’re aiming for a mostly raw food diet. So identify which foods will be your “cheats,” and then consciously decide – and this step is crucial – what they are and how often you “need” them. Write them down and write down how often you can eat them. Otherwise, you’ll be making exceptions left and right.

Once you know that it’s okay to cheat every now and then, it makes sticking to your guns much easier. And most people find that they only actually want to eat their favorite cooked foods about once or twice a week. Totally doable.

8. Stress the right meals

In America, we’ve got it all backwards. We eat light for the most important meal of the day, grabbing a muffin or cereal to keep us going until lunch, and heavy for the least important, stuffing ourselves with calories right before we go to bed. It doesn’t make any sense!

Follow this advice instead: “Breakfast like a king, lunch like a queen, dinner like a pauper.” In other words, if you want consistent energy, make breakfast the biggest meal of the day, then lunch, then dinner. Think about it: If you eat a small breakfast – or worse, skip it – you’re giving your body very little fuel when it needs it the most. After all, it hasn’t been fed for over 12 hours! Skimp on breakfast, and you’re more likely to grab whatever’s available once you start to crash.

9. Become a hunter/gatherer

Back in our species’ raw food days, we hunted and gathered our food. We never knew what we’d find on that particular day so our diet was naturally varied. These days, we likely shop in the same supermarket, going down the same aisles, buying the same foods and cooking the same meals.

Get back to your hunter/gatherer roots! There are so many different places to shop for raw foods – in your regular supermarket, yes, but also in natural food supermarkets, small health food stores, farmers’ markets, local farms, produce markets, food co-ops, raw food specialty stores and the biggest treasure trove of all: the internet.

10. Trust your body

As time goes on and you experiment with different foods, the list of raw foods that you particularly like will grow. You won’t like everything – I’m sure you don’t like all cooked foods – but you’ll keep adding new and different foods until your list is quite long.

I’m not saying it’s going to be easy at first. You’ve been eating cooked food your whole life – of course making such a drastic change is going to have its challenges. But once you make the switch, once you allow your healthy, beautiful raw self to bloom, you’ll be so pleased with the results you won’t want to go back.

And then an amazing thing happens. You get back in touch with your body’s real needs and real desires – not the ones it’s been trained to have, not the things it’s addicted to. Your desire for cooked food will most likely just fall away. And when you do eat cooked foods, you’ll notice your body doesn’t actually like them. You’ll actually feel bad after eating them. Congratulations! At this point, you will have crossed the threshold. Your body will now naturally choose what it knows will nourish it. And you’ll never go back!

Let's gradually go raw together...Billie

February 1st is Wear Red Day!

2008-02-01T05:06:00.000-08:00

The American Heart Association and the National Lung and Blood Institute have websites dedicated to your healthy heart. On February 1st, people across North America will be wearing red to support these initiatives.

Go to www.goredforwomen.com and http://www.nhlbi.nih.gov/health/hearttruth for information on National Wear Red Day.

Reduce your risk of heart attack by following these tips:

Incorporate Omega-3 fatty acids:

Omega-3 fatty acids support a healthy cardiovascular system by reducing LDL cholesterol, triglycerides, plaque build-up, inflammation and blood clots while increasing HDL (the "good" cholesterol).

Incorporate low glycemic index (GI), high fiber foods into your diet:

Individuals with diabetes and metabolic syndrome have a 400 percent risk of having a heart attack. Low GI, high fiber foods decrease cholesterol and modulate blood sugar levels which help to reduce inflammation, a known risk factor underlying heart disease.

Minimize saturated fat and trans fat:

Avoid saturated fat and trans fat by staying clear of the center aisles at the grocery store where pre-packaged baked goods with long shelf-lives are found. Stay clear of those packages containing partially hydrogenated vegetable oils which often contain significant sources of trans fat. According to the Nurses Health Study, women who consumed 2 grams of trans fat per 1000 calories of food were shown to be at greater risk of developing heart disease.

Incorporate Antioxidant-rich foods and Anti-inflammatory herbs and spices:

Fruits and vegetables, dark chocolate (70% cocoa), and red wine (1 glass for women) all contain heart-healthy antioxidants. Anti-inflammatory herbs like curcumin and ginger have been shown to decrease the release of inflammatory molecules by inhibiting the COX-2 enzyme, which is the same way many anti-inflammatory drugs work.

So with those tips in mind, you can get the additional benefit of a partner in health by joining me in my 90-Day program, Get Your Body Back. Over the next 90 days, we'll incorporate healthy habits in the grocery store, the kitchen, and at the office. Then we'll add physical activity to strengthen your heart muscle (which is your most powerful involuntary muscle).

The coaching relationship then insures that you follow the plan we've designed for you. When you know you're being held accountable for your actions, you tend to do what you said you would!

The Get Your Body Back program helps you improve three important facets of your life, which contributes to heart health, but also overall well-being, as you reduce your excess body fat.

1) What you eat.
2) What you do.
3) Your consistency.

So wear red today and support these important heart-healthy initiatives. And for more information on heart healthy habits and the Get Your Body Back 90-day program, e-mail me at billiesinclair@mybodywise.org Let's get you started on your way towards optimal health!

Disease Prevention

2008-01-19T07:57:00.000-08:00

The fabulous Dr. Mercola has been a great influence on my health practice. Here is a review of his recommendations for disease prevention.

What are the underlying causes of most, if not all, disease? I strongly believe it boils down to three basics of equal importance:

Your emotional and mental state
Making poor fuel (food) choices
Lack of physical activity (exercise)

All of my advice essentially falls under one of these three basic necessities for optimal health.

Dr. Mercola believes that you can VIRTUALLY ELIMINATE your risk of cancer and chronic disease, and radically improve your chances of recovering from cancer, if you currently have it, by following these relatively simple risk reduction strategies.

You won’t read or hear much about them because they have not been formally "proven" yet by conservative researchers. However, did you know that 85 percent of therapies currently recommended by conventional medicine have never been formally proven either?!

There are twelve simple strategies that you can easily adopt to improve your health right now, whether you are ill or not.

Here are the twelve strategies and, over the next twelve posts, I will elaborate on each one of them:

1. Reduce or eliminate your processed food, sugar and grain carbohydrate intake

2. Control your fasting insulin and leptin levels.

3. Normalize your ratio of omega-3 to omega-6 fats.

4. Get regular exercise.

5. Normalize your vitamin D levels and vitamin A levels.

6. Get regular, good sleep.

7. Eat according to your nutritional type.

8. Reduce your exposure to environmental toxins like pesticides, household chemical cleaners, synthetic air fresheners and air pollution.

9. Limit your exposure to and provide protection for yourself from information carrying radio waves produced by cell phone towers, base stations, phones and WiFi stations.

10. Avoid frying or charbroiling your food.

11. The CDC states that 85 percent of disease is caused by emotions. Have a tool to permanently reprogram the neurological short-circuiting that can activate cancer genes.

12. Eat at least one-third of your food raw.

Stay tuned for a more in-depth look at each of these strategies over the next twelve posts. In the meantime, consider how you can begin to adopt some or all of these strategies into your own life...

Whatever the Mind of Man (and Woman) Can Conceive...

2008-01-18T05:55:00.000-08:00

I have written at length about the body systems and why it requires a consistent, no-nonsense plan to achieve your weight loss goals.

Today, we're going to look at body weight and weight success from a different angle - the angle of the mind.

We're going to look at the role of the thoughts we think on our success in achieving the body we desire.

In the early 1900's, James Allen, from As a Man Thinketh, wrote "They themselves are makers of themselves by virtue of the thoughts which they choose and encourage; mind is the master weaver, both of the inner garment of character and the outer garment of circumstance. As they may have hitherto woven in ignorance and pain, they may now weave in enlightenment and happiness."

While "the inner garment of character" would be a very worthwhile topic for a blog, we're going to focus here on "the outer garment of circumstance", the body we are walking around with.

As a Life Skills Coach, I have focused much of my work on helping people get from where they are to where they want to be. And, in my experience with hundreds of participants, most people don't make a connection between their thoughts and where they are at in their lives.

In Step 4 of the Get Your Body Back manual, we look at your "Why"... the strong reason that will propel you to make the changes that you know you'll have to make in your lifestyle and habits, in order to see the changes you want in your body.

Stay with me here and we'll walk through a fairly typical scenario.

Jane is unhappy with the way her body looks. She figures she's gained about 40 pounds in the last ten years. She's not sure how that many pounds crept onto her 5'4" frame but, by the way her clothes fit, and the size she is now buying, there's no escaping the extra body fat that she's carrying around with her.

Depending on how she feels on any given day, Jane may berate herself for over-eating at a recent party, she may blame her weight-gain on her desk job and her lack of mobility, she may struggle with the demands of being a single mom with no time for herself, or she may decide that she's just too tired to care today.

Consider the possibility that, with each of these scenarios, Jane is thinking thoughts, and her thoughts are keeping her stuck.

Now either you're still with me and ready to keep reading, or you think I'm a bit nuts, and you're ready to move onto another blog, where the writer is blessed with a little more sanity.

Let me take you back to a few years ago when I had reached my highest weight - 150 pounds. At 5'1", this was a lot of weight for me to carry around. From time to time, I would think about what had gotten me to this place. I added up the logical reasons:

I had recently ended a 5-year relationship, where the fella and I had spent every weekend dancing at the club until our clothes were drenched with sweat.
The new boyfriend was fairly well-to-do and we spent at least 3-4 nights a week eating at fancy restaurants (and he didn't dance).
I had just given up a job that had allowed me to make my own hours and completely control my own schedule, and I'd stopped going to the gym.
I had started full-time school and was sitting at a desk from 9-5, Monday to Friday.
Between homework and getting the kids and myself off to school in the morning, I couldn't make it to the gym and still get to class on time.

Obviously, these reasons were clear proof that I was not in control of the circumstances, and I had no power to control the state that my body was in.

But I wasn't happy with my body and dissatisfaction can be one of our greatest motivators.

When I first saw Bill Phillips' book, Body for Life, I was inspired by those before and after shots. I was sure that, if they could do it, so could I. Then I got my before-photos back from the drug store, and I was horrified at what I saw. I collapsed in a crumpled heap, in tears, on the bed.

Some time later, I heard an ad on the radio about a local company that was hosting a Body Transformation Challenge. I went to the info session, signed a monthly contract, and started again. The before pics didn't upset me quite as much that time, I was a little more determined.

But, as life often does, my circumstances changed and I felt that I couldn't afford the monthly fees any longer, so I dropped out of the program. An important thing had happened in that time, though; I'd seen myself lose about 7 pounds of body fat, and I knew I wanted more of that.

Time passed by, the weight had returned. I was in California at a Nutrition conference and the company announced a Body Transformation Challenge. They suggested a program of lifestyle and behaviour change. I liked some of what I heard, and I found myself feeling angry about the rest. But the prize was a share of $40,000...and a chance to be featured on the website and in the company promotional materials.

Armed with the new plan, I headed back to Vancouver. What did I do differently this time around?

I decided what my new weight was going to be. As Linda Proctor (wife of Bob Proctor) would say, I made the decision in advance.

My new weight was to be 125 pounds.

I wasn't thinking about losing weight, I was focused on weighing 125 pounds.

How I was going to accomplish that, I had no idea.

I went through a few of my favorite magazines with scissors, cutting out "125". I placed my cut-outs all around me. On my computer screen, on my fridge; I even wrote it on my hand in ball-point pen.

Most of the time, it felt completely impossible that I would achieve a body weight of 125 pounds. It had been twenty years since I had seen that weight on the scale.

But I kept the number 125 in front of me at all times.

You can probably guess what I weigh today - that's right, 125 pounds. Sure, for the contest, I even weighed-in below 125 but, guess where my weight settled out, after everything was said and done...

Yup, 125 pounds!

So back to James Allen...and, in fact, back to Bob and Linda Proctor, Napolean Hill, U. S. Anderson, Shakespeare, Rhonda Byrne, John Assaraf, Jack Canfield, James Arthur Ray, Joe Vitale, Denis Waitley, Neale Donald Walsch, John Kehoe, Michael Losier, George Winslow Plummer, etc, etc, etc...you get my drift?

"Thinking makes it so" (that's from Shakespeare's Hamlet)...and, "What you think about, you bring about" from another wise source.

Don't ever doubt that your thoughts are creating your reality. When you're ready to see yourself at your desired body weight, you decide what that number will be, and you fix that number in your mind.

Then, and only then, can you and I get to work...

Luv ya...

See you at your ideal weight! Billie

A Goal is Just a Good Idea Until You...

2008-01-06T04:59:00.000-08:00

Over 66 percent of adult North Americans are considered overweight or obese by recent studies, so it is not surprising to find that weight loss is one of the most popular New Year's resolutions.

I have been setting goals my whole life.

I'm sure I had a goal in Grade 5 that went something like, "get Johnny to take me to the school dance".

And in Grade 12, "get elected as President of the Student Council".

While my dating and political aspirations have changed over the years, setting goals is still a part of my life.

But a goal is just a good idea until you...

Write it down. What exactly are you going to have happen? I am going to weigh 125 pounds. Why is writing it down important? You may have heard this a hundred times or this may be your first introduction to the now famous quote by W. H. Murray...
"Concerning all acts of initiative (and creation) there is one elementary truth, the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself,then providence moves too. All sorts of things occur to help one that would not otherwise have occured. A whole stream of events issues from the decision, raising in one's favour all manner of unforseen incidents and meetings and material assistance which no man could have dreamed would come his way." What more reason do you need to get that pen and paper?
Determine what you are willing to give for the achievement of that goal. In order to weigh 125 pounds, I am going to follow a plan of healthy food choices and regular exercise. If you think that you're going to achieve a new goal, without "doing something different", you're fooling yourself. Whatever you've been doing in the past has gotten you where you are today. There's no way that doing the same old things will get you to a new place or a new result. I highly doubt that you've been following a plan of healthy food choices and regular exercise, so this is an excellent start!
Determine "by when" this is all going to come together. It's January now. It will take some time to implement your new strategy. You might come upon some resistance along the way; you might have to re-group and re-strategize a little here and there. By June 30, 2008, I will weigh 125 pounds and I will weigh within 2 pounds of that weight for the rest of the year. Give yourself time to get to your goal weight but, once you're there, hang on to it. If summer means fun and frolicking to you, use the excitement of the coming season to motivate you. Go bathing suit shopping. Decide what you want to look good in. Envision yourself on the cruise ship, looking sexy, healthy and strong. You have 6 months to accomplish this and it's entirely possible. A strong reason why will be crucial to your long term success.
Make your plan. This is where it gets specific. No one loses weight with a little effort here and a little effort there. Everything in your life that works does so by a system. Your body is a system and burning body fat requires a plan. Write it out - this is what I will do on a daily basis... If you're not sure what to do, that's where your coach comes in. I will help you devise a strategy, based on energy in and energy out, whereby you will see results on a weekly basis. We start by taking measurements and a body fat reading. We look at your current lifestyle and food choices. And then we go to work, creating a plan that takes into account some of your favorites. We put this together like pieces to a puzzle.
Put your goal and your plan together, preferably in a new journal that you'll use just for this purpose. Choose a journal with a colorful cover. Write in it daily. Know where it is at all times. Never leave the house without it. Make a collage with images and words that conjure up happy, excited thoughts about the achievement of your goal. Find pictures of exotic warm locations, sandy beaches, trim figures, beautiful clothing. Use words and phrases of inspiration - whatever inspires you personally.
Review your plan frequently. Do you think that CEOs get to review their business plan now and again? Of course not, they are on it every day. They are looking at each action they are taking. Is it leading them towards or away from the goals that they've set for the company? Your body is no different; remember I said it was a system. Repeat your goal and review your plan twice a day, preferably morning (when you first wake up) and evening (just before you go to sleep). Gaze at your collage, feel happy and excited, and imagine that you're looking at your life and your body in those happy circumstances.

This is the strategy I adopted to help me lose over 20 pounds of body fat. As I've said in this blog before, I Did It, So Can You!

For a more personalized look at getting from where you are to where you want to be, send me an e-mail at billiesinclair@mybodywise.org .

Let's make this the year that you achieve the body that you've dreamed of for the past few years!

The Future of Food

2008-01-05T06:18:00.000-08:00

Let me introduce you to The Future of Food, an 88 minute film, produced by Deborah Coons Garcia.

Please take a few minutes to view the trailer and consider purchasing the full length film to show to your friends, family, and colleagues (there is no financial benefit for me, if you do that).

Learn about the creation and planting of genetically engineered crops.

The following link is from Dr. Mercola's site. Watch the You tube version and then go to the website: www.thefutureoffood.com

The You Tube short...

http://www.mercola.com/2007/jan/11/the-future-of-food----you-need-to-watch-this-video.htm

It's never too late to start making changes...

How Long Will your New Years Resolution to Lose Weight Last?

2007-12-28T04:48:00.000-08:00

It's a familiar routine...the list of New Years Resolutions. "This year, I'm going to spend more quality time with the kids, I'm going to save more money, and I'm going to lose some of this weight." A familiar refrain...

According to Devlyn Steele, Life Coach, "everyone wants to get in shape, lose weight, meet someone, get a better job, save money, quit smoking, quit drinking and more. So we start out the year no holds barred and go for it!

Unfortunately the results we want don't come as fast as our initial enthusiasm and when we don't see quick changes we lose our motivation. As the weeks go by the crowds in the gym disappear and soon everything is back to normal activity levels as we all slip back into our routines.

Then we stay there until another failed attempt next January. The result is that 2008 will be yet another year where you failed to achieve the changes you wanted.

The New Year motivates us to start, but we need to develop a habit of successful behavior. As Jim Ryun puts it, "Motivation is what gets us started. Habit is what keeps us going." And Ryun might be someone to listen to; after all, he became the first high school runner to break the 4-minute mile, in 1964, and held the high school record for 36 years.

You can develop success habits and remedy lack of or diminished motivation with a life coach technique called "ABC."

A = Action. Start taking action today. We don't achieve change through thinking about it, but by doing something.

B = Bite size. Reduce all your new activities to small daily actions. It truly is amazing how doing something small doesn't overwhelm us and produces amazing results. When we take on too much we either don't start or can't keep it up. Work out 10 minutes a day; send out one resume a day, save a little money every day and the results will materialize over time.

C = Consistency. Through the accumulation of small actions, we get big results. Do your bite size action activities daily!"

So let's get back to our original topic, and my favorite subject. You want to lose weight this year, don't you? You want to have more energy, you want to look better in your clothes, and you want to feel good about yourself when you step in front of a mirror.

The attrition rate for gym members hovers at 35 percent a year, according to the International Health, Racquet & Sportsclub Association (IHRSA), and the latest estimates show that almost half of exercisers give up on a new routine within the year.

Using Steele's life coaching model, here are my suggestions for keeping your weight loss goal alive, from the beginning of the year, all the way to the finish line...

A. Action
I had three children in four years. Not only was that a challenge for my body's appearance, but I was kind of busy by then. There wasn't a lot of time to work out. Being an early riser, I sometimes went to the gym while my husband and the kids slept. But I wasn't consistent.

A few years into the project, I became a single mom. If I was busy before, hectic was an understatement now. My body was very low on the priority list. Every year, I reached a new high weight for me and, as a short person, that wasn't a pretty sight.

Once the oldest was able to watch the youngest for a few minutes, I decided to take action. We lived in a small apartment block. I began by running around the building. I told the kids that, if they needed something, to stand out on the balcony and watch for me to run by. I would run around the building a few times and head inside. But I was on my way. As the months went by, and the children became very comfortable with the new routine, I extended my run to encompass the block, and then the neighborhood.

B. Bite size
It all began with a bite-sized goal; to run around the building and get a few minutes of consistent exercise. It worked. I could always squeeze in a few minutes.

C. Consistency
Some days, it was too rainy to feel good about running outside. But I had started a new habit; I wanted and needed to keep it up. The building had four storeys, with a nice wide stairwell. On rainy days, I ran the stairs. Sure the neighbors looked at me like I was a bit of a kook, but I wasn't there for their approval. I was in the stairwell for me. The kids were fine, and I was achieving what I set out to do, keep up my new habit of running for a few minutes.

As they tend to do, the years went by, and the kids got older. I continued running and, at age 46, I ran my first half-marathon. Three years later, using the same habits that I'd developed in those early days of running, I competed in my first Body Building competition. That was a goal I wanted to accomplish before I turned 50 and, at age 49, I look pretty damn good (if I may say so myself).

I encourage anyone that sets a weight loss New Years Resolution this year to follow the same simple plan.

1. Take some action
2. Make it bite-sized
3. Be consistent

And for additional support, send me an e-mail at billiesinclair@mybodywise.org My 90-day program is called Get Your Body Back. It's affordable, effective, and safe.

As a guide on the side, my job is to support you to get from where you are to where you want to be. And having been through many of the challenges myself that you will likely face, I'm very good at supporting others to achieve their weight loss goals...

Let 2008 be the year you finally start...and finish! Billie

Is Your Scale Stuck?

2007-12-25T18:23:00.000-08:00

A plateau can mean your body is fighting to hang on to those last 10 or 15 pounds as a buffer against future starvation, especially if you've recently started cutting calories.

You can get better results — in the same amount of time — simply by increasing your intensity. Remember I don't recommend counting calories per se but, rather, making different food choices...that add up to better fuel, and less calories and fat!

Vigorous workouts signal your body to release those extra fat stores for energy.

To rev up the healthy way, try a 50-50 workout:

If you work out outdoors, do your usual activity, such as walking, but for only half the time; then finish with a new activity like bicycling, jogging, or jumping rope.

If you work out at a gym, try two diferent cardio machines (maybe a treadmill and an elliptical).

By switching exercises mid-workout, you'll stay fresh, challenge new muscles, and burn more calories because you can give 100% all over again.

In addition to bumping up intensity, check your food intake — you may be eating more calories than you realize.

Unconscious nibbling throughout the day can mean insidious calorie-additions — grabbing a few M&M's from your coworker's desk or taste-testing while you prepare dinner — it can all add up.

I suggest keeping a food diary to rein in excess calories and get the numbers on your scale moving in the right direction. Keep track, hire an accountability coach (I just happen to know one), and stay on track!

Lastly, put some new music on your i-pod playlist. Make sure your new songs have a good, strong beat that will inspire you to pick up the pace!

I like to save my new songs for the last half of my workout. I look forward to them and, when I'm halfway home, they give me the energy I need to finish my workout strong, instead of sauntering to the finish line!

As Tom Venuto would say, "Train hard, Eat right, Expect success!"

10 Ways to Avoid Holiday Weight Gain Re-Visited

2007-12-24T07:19:00.000-08:00

Last year, Joy Bauer, M.S., R.D., C.D.N. (http://health.yahoo.com) shared these ten tips, which bear repeating for this year!

1. Exercise religiously
Regular physical activity throughout the holiday season will burn calories, tone your body and empower you to make smart food choices. Aim for 5 days each week and at least 30 minutes per session.

2. Recycle edible gifts
If you're watching your weight and can't resist the temptation of decadent sweet treats in the house, send them off! Recycle fruit cakes, date breads, chocolates and homemade cookies. You'll save your body thousands of unnecessary calories (and the generous gift giver will never know).

3. Never go to a party hungry
Eat something that will take the edge off your hunger and keep blood sugar levels steady -- you'll have better resolve at the party. The perfect pre-party snack should combine high quality, complex carbs with protein.Three examples (each approximately 200 calories): • Apple + 8 ounces nonfat plain or flavored yogurt• One cup of lentil or bean soup• 2 ounces turkey or ham piled on one slice whole wheat bread with lettuce, tomato and mustard

4. Wear something fabulous and fitted
You're less apt to eat when you feel good about how you look (and of course, your clothing is snug).

5. Hang out with the talkers vs. the eaters
Eating is contagious. You don't want to surround yourself with people pigging out. Remember that a festive party is about great conversation and holiday spirit - not just food.

6. Go easy on the hors d'oeuvres
Don't use up your calories at the beginning of a party. Select THREE of anything you want... and after that, stick with less caloric pickings (cold or grilled shrimp, chicken on a skewer, and crudités)

7. Load your plate with the right stuff
Fill half your plate with vegetables and divide the rest between protein and starch.

8. Eat slowly
Nutrition scientists at the University of Rhode Island recently found that slow eaters take in fewer calories at a meal than people who eat quickly.

9. Be selective with splurges
Decide which special foods you really want and enjoy them. Go out of your way to skip the rest.

10. Alternate alcoholic drinks with club soda or ice water
Alcohol contains many calories, and also stimulates your appetite and reduces your willpower. If a drink is a must, cut the calories in half and have more control over your food and actions by alternating each drink with a seltzer or mineral water (add a twist of lime or lemon).

If we can all follow Joy's tips into this holiday season, we'll enter 2008 with a few less pounds than we might have. And our healthy intentions for 2008 will be off to a great start!

Happy Holidays and Healthy Eating!
Billie Sinclair
Body Transformation Coach

5 Top Anti-Aging Tips for 2008

2007-12-23T15:35:00.000-08:00

Is Growing Old Optional?

In 1996, William Regelson and Carol Colman (The Super-Hormone Promise) wrote...
"Science has actually demonstrated that we humans have the capacity to live twelve decades. The reason that we almost never achieve this full life span is that we have not known how to stop the aging process, which leaves us vulnerable to diseases that rob us of our strength - and ultimately of our full life expectancy."

The new field of longevity medicine is focused on turning back the clock for men and women – and scientists are already revealing amazing new anti-aging techniques that are simple, do-able, and can help you live a longer life in much better health!

The following are 5 Breakthroughs That Will Add Decades to Your Life (see Billie's notes after each breakthrough):

1. Eat less -- Make every meal count by getting high-quality nutrients, especially protein; watch your starches. And don’t overindulge. Imagine waking up feeling energetic, alive and hungry...that's what happens when you didn't overeat the night before! My favorite light evening meal is a protein shake, made with a few berries and water. Try it; I'm sure you'll like the feeling!

2. Exercise -- Physical activity can prevent or delay the onset of hypertension, obesity, heart disease, falls, and osteoporosis. When you eat right, you have the energy for intense physical activity. It feels so great to just go for it - running in the neighborhood, jamming on the elliptical, or pumping some iron! Put on your headphones, play that funky music, and let it rip!

3. Add antioxidants –- Antioxidants help prevent free-radical damage. Best food sources of antioxidants are: berries (dog rose, sour cherry, blackberry, strawberry, raspberry, crowberry, blueberry, black currant), walnuts, sunflower seeds, pomegranate, and ginger. Eat foods that are rich in antioxidants whenever you can. Read on and I'll discuss supplementation.

4. Take vitamin C -- At least 1,000 mg twice a day. Best food sources of vitamin C are: guava, red sweet pepper, kiwi, orange, green pepper, strawberries, brussel sprouts, cantelope, papaya, broccoli, and sweet potato. Eat foods that are rich in vitamin C whenever you can. Read on and I'll discuss supplementation.

5. Add CoQ10 -- CoQ10 has been called the Wonder Nutrient. It is your armor against heart disease. High CoQ10 and low homocysteine levels are huge factors in keeping you out of the hospital. CoQ10 is a naturally-occuring compound found in every cell in the body. CoQ10's alternate name, ubiquinone, comes from the word ubiquitous, which means "found everywhere." CoQ10 plays a key role in producing energy in the mitochondria, the part of a cell responsible for the production of energy in the form of ATP. As we age though, our CoQ10 levels naturally decrease.

Supplementation:

Proteins, carbohydrates, fats, and vitamins are an essential part of the body's metabolic processes, playing a vital role in its enzyme systems. Deficiencies in any of these essential nutrients can have serious implications on our health, so to maintain optimum health we need to ensure that our bodies always have an adequate supply of these important substances.

Because the body is unable to manufacture most vitamins by itself, we need to ingest them from outside sources. Ideally, we should obtain these vitamins from consuming a healthy diet consisting of a wide variety of foods.

But modern life has conspired to interfere with the quality of the foodstuffs that are available to us today. A recent Canadian study shows that the nutritional value of our fruits and veggies has decreased dramatically in the last 50 years.

As Tim Lang, a professor at the Centre for Food Policy in London explains: "We have to eat eight oranges today to get the same amount of vitamin A our grandparents got from a single orange."

There is a direct correlation between the declining nutritional value of our food and the growing prevalence of certain illnesses, and the medical community is beginning to suggest that we take action.

In an article published in 2002, the Journal of the American Medical Association (JAMA) states that, "...it appears prudent for all adults to take vitamin supplements."

Regarding the anti-aging suggestions above, I have the following supplements available for free shipping throughout North America:

Protein Powder
It doesn't have to taste bad to be good for you...I started using this protein many years ago because it tasted great! For some reason, it's hard to get my clients to consistently eat something that tastes bad...I wonder why! This protein mixes up beautifully with water and a few berries, for a fantastic breakfast, a mid-day snack, or a light evening meal.

Antioxidants
Super Cell is a world class antioxidant, rich in Beta carotene, vitamin C, and vitamin E. It includes Pycnogenol and green tea.

Vitamin C
BetaC is an enhanced C complex product with 19 different nutrients in the formula. Most importantly, the daily dose equals 2000mg of vitamin C.

CoQ10
Coenzyme Q10+ is a unique formula that combines CoQ10 and vitamin E to deliver maximum support for energy production, cardiovascular function, and antioxidant protection. It also contains Quercetin, known for its anti-inflammatory properties.

For pricing and information on these and other supplements, send an e-mail to billiesinclair@mybodywise.org. I would be pleased to help you with your anti-aging plan!

10 Snacks That You Thought Were Healthy

2007-12-22T08:37:00.000-08:00

Every now and then, I find an article that says almost exactly what I would have said myself. The following article from http://www.thesoko.com/ came co close, that I didn't have the heart to edit it. I recommend you follow this advice and be careful when you're choosing your snacks for the day!

Snacking – we all do it. Sometimes the interval between meals is just too long and we need a little pick-me-up during the day.We are a snack food nation and the snack food industry is a huge market with potential for huge profit. And indulging in snacks can either be a good habit or a bad habit, all depending on the choices that you make.

When choosing snacks, it’s important to choose foods that provide more than just a quick burst of energy. For example, sugary candies and chocolate bars may provide you with an immediate boost, but that will soon wear off and leave you feeling worse than you did before.

On the contrary, you also have to watch out for those snack foods that most of us think are quite healthy choices. Some of these nibblers may contain ingredients that are actually quite unhealthy. This may have a lot to do with the marketing of that product and the fact that these snacks are packaged to look healthy. So the next time you're in the “healthy snacking” aisle, watch out for the following.

Salads
Many fast food chains are jumping onto the “health bandwagon”. They are coming out with salads that are actually quite appetizing. But buyers beware! Although a salad can be a healthy snack, the dressing you top it off with can contain lots of calories, especially the creamy types such as ranch and caesar.Instead, try packing your own salad with a low fat Italian dressing or mix your own with some olive oil and balsamic vinegar or lemon juice.

Beef Jerky
Meat puts meat on your bones, right? Well maybe, but the process used to cure and season the meat packs a ton of sodium into beef jerky. The excess sodium will only end up dehydrating you. Instead, try a soy substitute. This imitation beef jerky usually tastes just as good as the original.

Snack Bars
Granola bars, breakfast bars and low-carb bars – they all sound like super healthy choices. But watch out! Most of these snack bars are made from refined flours, which means all the fiber and nutrients have been removed from the grain during processing. Therefore, you aren’t getting the nutrients you think you are getting. Also, most of these snacks are riddled with fat, hydrogenated oils, and sugars. For a real energy lift, look for bars that are made from complex carbohydrates, such as oats and make sure the fat and sugar is minimal.

Bagels
Grabbing a quick bagel on the go is very convenient. But, bagels contain refined, white carbs as well. One bagel is roughly equal to six slices of white bread. As an alternative, go with wholegrain and skip the butter and cream cheese.

Muffins
A tiny little muffin looks quite innocent, but is full of empty calories. One muffin can contain up to 600 to 900 calories. That’s because of the large amount of margarine used to make the muffin moist.

Pretzels
Most of us believe that pretzels are a healthy alternative to chips. But again, they are full of refined carbohydrates. They have been stripped of fiber and that’s probably why we can eat and eat them and never feel full. Replace pretzels with a wholegrain, low-sodium, baked tortilla chip snack. Tortilla chips can also be spiced up with salsa for extra oomph.

Popcorn
Popcorn is one of the top culprits when it comes to unhealthy, artery clogging, hydrogenated oils. Substitute with seeds and nuts that are packed with protein. Walnuts are a good choice, as they contain healthy fats and omega-3 oils.

Rice Cakes
Okay, I know what you’re thinking: Why are rice cakes on the list?! Alter all, they are low in calories and fat free. That’s because rice cakes are just puffed rice – full of air. There are no vitamins or minerals to be gained from snacking on a rice cake. In this case, while you may not be hurting yourself, you’re certainly not filling your body with vitamins and nutrients.What’s the alternative? You’re much better off eating a bowl of brown or wild rice, which is rich in fiber. So pack some in a ziplock bag and be on your way!

Fruit
Actually, fruit is a great snack and, of course, it is good for you. But first, you have to debug them of all the pesticides and the germs from processing and handling. As a consumer, you have to be careful about cleaning the fruit before eating in order to avoid ingesting the potentially risky chemicals and germs.Blueberries, raspberries and cherries are exceptional choices. They are very potent in antioxidants, which may reduce the risk of cardiovascular disease.

Juices
Manufacturers of fruit juices tend to pump the products full of extra sugars. Now it may be more time consuming, but try blending your own fruit juices in the morning. It will be well worth the work. In addition to being the healthier choice, homemade juice often tastes better. And you can be creative with your juices, mixing any combination of fruits, depending on what you are in the mood for. So invest in a juicer, and be creative with the drinks you create.
________________________________________________
Make good use of snack time

Now this article may cause you to give the practice of snacking a second look, but take it with a grain of salt – (no pun intended). Snacking is not a bad thing at all, as many diet fads have made it out to be. Furthermore, snacks can often help you meet your health and nutrition goals, if you make the right choices.

Many of us may neglect to eat the daily-recommended servings of vegetables and fruits so, as a general rule of thumb, use snack time to get your daily intake of veggies and fruits. Just make sure you wash them!

Overall, avoid most processed foods, and if you do eat them, learn to read the food labels.

A Cold- and Flu-Free Winter? Is This Possible?

2007-12-21T05:45:00.000-08:00

As Christmas approaches, so does the chill descend on North America. And, with the chill, cold and flu season...

Can you imagine making it through this winter without a cold? If it's too late for that already, I have good news for you.

You can start making a few changes today, that will strengthen your immune system for the coming year (and next winter)...

We have become indoctrinated into a philosophy that suggests that, when we want to correct a malady of the body, we must use drugs.

Well, let's back up a bit... first let's admit that drugs are amazing science. But before we resort to drugs, we have the natural means to strengthen our immune system, to keep it from becoming depleted in the first place.

And that starts with our lifestyle and, of course, my personal favorite topic - our nutrition!

Eat as many natural, unadulterated foods in your daily diet as you can! This means fresh vegetables, free-range eggs and meats, and whole grains (brown rice is awesome!).

My favorite foods for nourishing the immune system include yams, beets, carrots, garlic, medicinal mushrooms, seaweeds, and dark leafy greens.

Carotenes strengthen and activate all parts of the immune system, especially the thymus (the "master gland of immunity"). A cup of greens, a small baked yam, or two large cooked carrots or beets is a "dose;" but ten times that much can be consumed safely. Repeated doses provide a cumulative effect starting about a week after you begin.

Selenium is a trace mineral with special abilities for building a healthy immune system. Best sources are organic garlic, medicinal mushrooms, and astragalus.

Zinc helps build energetic white blood cells (which eliminate bacterial infections). Best sources are Echinacea, nettles, and seaweed.

The B-vitamin complex, especially B6 (pyridoxine), is critical to immune system health. Best sources are potato skins, broccoli, prunes, and lentils.

Protein

Your body needs protein to produce antibodies because they help fight infection. Look for protein sources in meats, legumes and soy.

A whey protein supplement is an especially effective way to strengthen your immune system, as it is more readily absorbed by the body.

Daily Dose – Blend whey powder with berries, yogurt, and ice cold water into a smoothie. It is a simple and delicious way to add more protein into your diet.

Candace Pert (of The Secret), visiting professor of neuroscience at Rutgers University, has proven that every cell of the body participates in the immune system through an integrated network of chemical, electrical, and hormonal signals. The immune system is a network, she says, which resonates with the vibrations that surround it. It is as affected by emotions as by bacteria, as impacted by thoughts as by drugs.

With a strengthened immune system you will not only enjoy better health, but you will be less likely to be susceptible to infection and possible death from bacterial and/or viral invasions.

Faith in your body's ability to protect itself will continue to bolster and reinforce the immune system as your mental well-being improves. Enjoy the upward spiral of health.

And last, but not least, let me share a few words from Jay Robb...
How To Overeat At Special Occasions And Holiday Dinners and Not Get Fat

If you know you will be consuming a large meal in the evening, such as a dinner engagement, wedding, special holiday occasion or even a pizza blow-out, you must prepare for the dinner by consuming very low carbohydrate foods for the entire day.

Your carbohydrate intake should not exceed 20 grams for the day leading up to your evening meal, then try to eat your evening meal in 60 minutes or less to reduce the insulin response.

By limiting your carbohydrate intake during the day you will be depleting your glycogen levels, thus providing room for the excess of carbs at your evening meal to convert to glycogen (muscle starch) instead of fat.

And when you want to remove the nutritional question mark from your plate, you absolutely must supplement your diet. This is not in place of eating well.

But high-quality nutritional supplements work with your good dietary choices. If you'll start to incorporate more natural foods into your daily diet, and supplement with Body Wise Nutraceuticals, you will be well on your way to a healthy, cold- and flu-free winter next year.

For more information and your free sample of Body Wise products, send me an e-mail at naturalnutrition@live.ca .

Live healthy, happy and long! Billie

Legal Disclaimer: This content is not intended to replace conventional medical treatment. Any suggestions made and all herbs listed are not intended to diagnose, treat, cure or prevent any disease, condition or symptom. Personal directions and use should be provided by a clinical herbalist or other qualified healthcare practitioner with a specific formula for you. All material contained herein is provided for general information purposes only and should not be considered medical advice or consultation. Contact a reputable healthcare practitioner if you are in need of medical care. Exercise self-empowerment by seeking a second opinion.

Prenatal Nutrition

2007-12-10T15:32:00.000-08:00

While good nutrition is important for everyone, it becomes vital when you're eating for two.

Those of you who regularly read my blog know that, as a Natural Nutritionist, I am in favor of eating food that is prepared in your own kitchen. When that's not possible, and you have to eat out, always try and make choices that are as close to natural as you can.

Today's Parent has created a handy fridge chart to help you keep track of your servings and nurtients throughout your pregnancy. Go to http://www.todaysparent.com/ and look under Pregnancy & Birth, and then go to Prenatal Nutrition. You will be guided to their Prenatal Nutrition Guide, which can be printed and hung on the fridge to help you keep track...

Canada's Food Guide recommends the following (and Billie adds her personal touches!):

Grain Products: 5 - 12 servings per day (eg. 1 slice of whole grain bread, 3/4 c. of hot cereal, 1/2 c. brown rice) Billie's notes: Go easy on these carbohydrates, and only select those that are whole grain products. If you would like a recipe for a Homemade Granola that I heartily recommend, please send me an e-mail.

Vegetables & Fruit: 5 - 10 servings per day (eg. 1/2 c. of fresh peas in the pod or baby carrots, 1 c. fresh salad, or 1 medium size apple) Billie's notes: Go easy on the fruits, and concentrate on increasing your selection of vegetables, both fresh and lightly steamed.

Milk Products: 3 - 4 servings (eg. 50g of cheddar, or 3/4 c. yogurt) Billie's notes: there are many natural sources of calcium, such as pink salmon, spinach, white beans, clams, and rainbow trout.

Meat & Alternatives: 2 - 3 servings (eg. 1-2 eggs, 1/2 c. of canned white kidney beans, 50 - 100g of baked chicken breast) Billie's notes: It's time we stopped being afraid of meat products. Choose boneless, skinless organic chicken breasts when you can, ground salmon, basa fillets, turkey, and once-a-week, have a little red meat.

Snacks: Snacking between meals is the best way to keep your metabolism high, and prevent you from over-eating at meal times. As your baby-bump grows, you'll be more comfortable with more frequent, smaller meals. Good choices for snacks include nuts, dates, figs, cheese strings, any of the above vegetables and fruits, whole wheat toast with natural peanut butter, yogurt, and protein shakes with berries.

Other foods: eg. salad dressings, toast toppings, and sauces. Eat these foods in moderation, even though taste and enjoyment are important.

Finally, remember that each and every mouthful counts, so make it a healthy mouthful, each and every time!

For more info on Prenatal Nutrition, send an e-mail to wellness-unlimited@hotmail.com . I'll forward you a number of recipes, tips, and techniques that successfully worked for me with my three happy pregnancies!

How Does Watching TV Affect Your Health?

2007-10-20T07:31:00.000-07:00

Again, I'd like to share a few words from Dr. Mercola...

"Every year between the food industry and drug companies well over $50 billion is spent on marketing messages to U.S. consumers to influence their food and medication choices.

The majority (75 percent) of commercial network television time is paid for by the 100 largest corporations in North America. Some of these companies even have budgets in the billions, and not surprisingly these budgets have the power to influence TV producers to create television that suits their agendas.And, frequently, these agendas are not aligned with your best interests.

If you do choose to watch TV, even the network news, you must constantly ask yourself who is trying to “sell” you something. But be warned, these corporations are spending large amounts of money to seduce you, so even the most conscious person may not be immune to the messages.

TV itself is not intrinsically evil, and there clearly are many great shows out there, but the KEY is to NEVER watch the commercials. So if you have a TiVO or only watch DVDs you will radically reduce the media’s influence over you.

I (Dr. Mercola) have been doing this for the last 15 years, and it is one of the reasons why I have been able to get so much done. I simply do not waste time in front of the TV. As I said earlier, I probably watch less than five hours of non-commercial TV or DVDs per MONTH; typically an hour once a week provides enough passive entertainment for me.

If Not for Yourself, Turn Off Your TV for Your Kids.

As an adult, it’s up to you to decide how much time you want to spend in front of your TV (if any), but if you have kids I suggest you set a good example and dramatically limit it.

A growing number of experts agree that allowing children under the age of three to watch television can impair their linguistic and social development, and also put them at risk of health problems including attention-deficit disorder, autism, and obesity.

Older kids are also at risk from watching TV. Too much time in front of the tube may:
Change your child's views and food choices
Make your kids fat
Make your kids more materialistic
Cause your children to go into more debt as adults
Cause your children to be more aggressive
Lead to smoking
Increase your child's risk of becoming seriously injured

The good news is that one study found a great majority of parents -- 72 percent -- are worried about their kids' exposure to the media.However, only 23 percent actually took the step of restricting their kids’ TV and video game time.

Although giving up or limiting TV may seem like a drastic step, I suspect that once you do it you will be thrilled by the new activities you and your family will begin to take part in… and I doubt you will ever look back!"

From Billie: I've just watched a short video (3 minutes) on how the brain is affected by watching TV. If you'd like to see it, just send me an e-mail and I'll forward it to you. Now, turn off the TV, and get out there and live your life!!!

Sugar: The Enemy

2007-10-18T04:25:00.000-07:00

Once again, Dr. Mercola has a few thoughtful words to say on a subject near and dear to my heart: the damaging effects of simple sugars.

Limiting glucose (sugar) in your diet is a well-known key to longevity. In a study on worms, cutting down on this one element increased their lifespan the equivalent of 15 human years, which is a major improvement.

If you avoid glucose in your diet, does this mean that you’ll live for another 15 years? It’s impossible to say, but what I can say is that you may very likely live quite a bit longer.

Your blood glucose levels actually rise slightly every time you eat. This is natural. What is not natural is that, with the average American now eating about 2.5 pounds of sugar every week, your blood glucose levels may very likely become excessively elevated, and then stay that way.

It is a well proven fact that sugar increases your insulin and leptin levels and decreases receptor sensitivity for both of these vital hormones.

This can lead to:
High blood pressure and high cholesterol
Heart disease
Diabetes
Weight gain
Premature aging

The problem lies in the vast amounts of processed sweets, such as soda -- which is now the number one source of calories in North America -- that men, women, and children are now consuming, along with the large amount of refined carbohydrates.

When you eat these low-quality carb foods -- things like white bread, sugar, pasta, pastries, cookies, and candy -- your blood sugar levels rise. This, in turn, causes your insulin and leptin levels to rise as well, which will accelerate the effects of sugar.

Avoiding sugar, on the other hand, helps you to control your insulin and leptin levels, which will help you to feel and look younger for longer.

The Facts on GI

2007-09-14T04:42:00.000-07:00

So what is GI? The Glycemix Index (GI) is a ranking of carbohydrate containing foods, based on their effect on blood glucose levels.

Foods with a low GI keep you satisfied longer and provide a longer lasting source of energy. They are the complex carbohydrates. They do this because foods with low GI take longer for the body to process and digest, which results in more steady blood sugar levels.

Research has shown that low GI foods can have benefits for health in a number of ways, including the following:

Feel full for longer
Maintain concentration levels
Contributes to a healthy heart

Choose foods at each meal that contain complex carbohydrates, such as less-processed whole grains, vegetables, and fruits.

Your body will love you for it!

Pesticide Levels in Vegetables and Fruits

2007-09-11T20:48:00.000-07:00

Once again. Dr. Mercola has done what he does so well, he has highlighted the importance of making informed decisions when it comes to your vegetables and fruits. This recently updated research, from the Environmental Working Group (http://www.ewg.org/sites/foodnews/release.php )
scores 43 common fruits and vegetables for pesticide levels.

I have listed the top 20 (foods that have the highest pesticide levels) and the bottom 10 (foods that have the lowest pesticide levels).

The Full List: 43 Fruits & Veggies

RANK *** FRUIT OR VEGGIE *** SCORE

1 (worst) Peaches 100 (highest pesticide load)
2 Apples 96
3 Sweet Bell Peppers 86
4 Celery 85
5 Nectarines 84
6 Strawberries 83
7 Cherries 75
8 Lettuce 69
9 Grapes - Imported 68
10 Pears 65
11 Spinach 60
12 Potatoes 58
13 Carrots 57
14 Green Beans 55
15 Hot Peppers 53
16 Cucumbers 52
17 Raspberries 47
18 Plums 46
19 Oranges 46
20 Grapes-Domestic 46

39 Asparagus 11
40 Sweet Peas-Frozen 11
41 Mango 9
42 Pineapples 7
43 Sweet Corn-Frozen 2
44 Avocado 1
45 (best) Onions 1 (lowest pesticide load)

Note: A total of 44 different fruits and vegetables were ranked but grapes are listed twice because both domestic and imported grapes were sampled.

From the EWG website:

If you're concerned about food safety, you probably already look for organic produce at the supermarket. But if you can't always buy organic, you can still dramatically lower your family's exposure to chemical pesticides by choosing the least pesticide-contaminated fruits and vegetables with the Shopper's Guide to Pesticides in Produce.

The Shopper's Guide is a handy, wallet-size card that lists the "Dirty Dozen" most contaminated fruits and vegetables, as well as the 12 most "Consistently Clean" items. It's available for free download at http://www.foodnews.org/walletguide.php The newest edition of the Guide comes in both English and Spanish versions for the first time.

We are wise to minimize our exposure to pesticides. Go to the site and download the entire list of 43 vegetables and fruits, and start making informed, educated decisions on your fresh produce! Get Your Body Back!

So You Want to Lose 20 Pounds?

2007-08-06T14:53:00.000-07:00

I wanted to share a few words of wisdom and talk about your weight loss goals. I recently had a client tell me that she wanted to lose 20 pounds in one month. I have had thoughts like that, and so have so many of my clients. I don't want to put a damper on her enthusiasm but I did want to share some of my experience with that whole process.

Some of what I have to say, you've no doubt heard before. But some of my ideas might be fresh! When we undertake a weight loss (or fat-loss) project, most of us will have a small amount of weight loss fairly quickly. Like 5 pounds in the first week. This is usually hard to maintain and most people get quite discouraged at the point that they stop losing.

When you think about losing a pound of body fat, remember that, in order to burn a pound, it requires a 3500-calorie deficit. In other words, over say a week, if you burned 500 calories per day more than you consumed (7 X 500), you could expect to be down a pound of body fat. The body fat scale is the only reliable way to measure this.

Many of us are eating up to 3500 calories a day, which is not necessarily bad, it just depends on how much we're burning. Most of us are burning considerably less than we are consuming. Hence the state of our overweight population. Common foods are extremely high in calories and carbs, but most consumers are basically unaware of this as a problem.

Unfortunately, the body is designed to be expert at holding on to fat so, even if we reduce our calories, which is what most dieting is about, the body does not use fat for energy. Fat is the body's last choice. It will use carbohydrates first (blood glucose), protein (muscle) second, and fat last.

So, for example, let's say that you undertake a light yoga program and start eating mostly fruit and vegetables...your body does not burn much calories in a light yoga workout (nothing like say the same amount of time on the elliptical or treadmill), and all the fuel your body needs can be found in the fruits and vegetables (carbs), so it never has to go into it's fat stores at all.

Basically, there is no calorie deficit created there, even though you will feel like you're really putting a lot of effort into your new program. You're not eating your favorite foods, you're exercising - what's the problem? The problem is that this is a mathematical equation and your math is just off.

In my program, we carefully look at how we can keep you full/satisfied with the highest density, and highest quality calories available, which don't immediately get grabbed and utilized/burned by the body. Carbs go to your bloodstream very quickly - we will circumvent that process by eating more protein and EFAs. This slows down the time everything takes to go through your system.

Then we see how we can incorporate some sweating into your week, so you are using more energy than before. This is how you create the calorie deficit.

It's a little science along the way, nothing extravagant. If you're eating yogurt, whole grain toast, fruit, fruit juice, eggs, hashbrowns, lean bacon, whole wheat pasta, whole wheat crackers, whole grain bagels, light cream cheese, carrots, corn and peas, and a little tofu weiner and some chicken, your math will simply not work out. I'm sorry to say. Regardless of how much food manufacturers have tried to convince us that those are all healthy choices. These items are certainly staples in our North American diet, but again, look at the state of North American waistlines.

Let me help you put together a program that will actually give you the results you are looking for. No, it won't take a month. It'll take 90 days of consistent effort. I'll be there with you, every step of the way by phone, by e-mail, by personal visit (if you live in Vancouver, BC). And, before Christmas, you'll have lost the 20 pounds that you want to lose, your clothes will fit better, and you can buy yourself a New Year's outfit in a size that will make you ecstatic!

Yes, you can do this while you go to school, yes, you can do this as a single mom, yes, you can do this as a busy businessman or woman. I have so many strategies that have saved my ass and given me great results, and I am happy to share them with you.

I just know that I can help you Get Your Body Back! I DID IT! SO CAN YOU! What are you waiting for? Just send me an e-mail at getyourbodyback@hotmail.com and let's get you started on your way to fat-burning! Billie

For the Love of Food...

2007-08-02T19:44:00.000-07:00

My regular readers will know that I often bring your attention to the articles of Dr. Andrew Weil, MD. Recently, he mentioned the "Fourth Annual Conference on Science and Nutrition," in San Diego, Calif. (co-sponsored by the Program in Integrative Medicine, which Dr. Weil co-directs).

In attendance at the conference was Michael Pollan, a journalist and author of, "The Omnivore's Dilemma: A Natural History of Four Meals". His book is referred to as "a withering indictment of America's industrialized food system. Overdependent on one crop - corn - and propped up by a disastrous mix of pesticides and long-distance food transportation, American agriculture has scarred the land and left its citizens overweight and undernourished."

During the conference, Pollan sounded an optimistic note. "I do see a lot of hopeful trends in American food," he said. The best way to reform the system, he said, is to support positive movements such as the following: (my comments follow each point in parenthesis)

1. The rise of alternative agriculture. "Organic and local" are becoming powerful words in the American food marketplace, said Pollan. "More and more farmers are deciding to put quality above quantity. So there are choices out there that did not exist 30 years ago. These choices are in supermarkets now, but there are also new choices outside of supermarkets. There are over 4,000 farmers' markets; the number has doubled in 10 years." (Here in BC, we are very familiar with Farmers Markets, as well as with the growth of organic foodstuffs in our larger grocery stores. Don't forget to check out my workshop, "How to Eat Healthy & Organic for $7 a Day" at your local community centre.)

2. The growth of an American food culture. Americans eat badly, Pollan said, largely because we lack a native food culture that anchors us to tried-and-true healthy eating patterns - consequently, we fall prey to fads pushed by processed food marketers. But in the 1970s, forward-thinking restaurateurs such as Alice Waters of Berkeley, California's Chez Panisse restaurant "began to create an American cuisine, one based on fresh, local foods," Pollan said. "Now, there is a restaurant like that in every city in America; one based on quality ingredients rather than fancy technique." (Again, here in BC, we are blessed with numerous restaurants that care about quality over quantity. Be selective when you go out to eat. Although you may want to support the local eatery, you can request fresh and local foods wherever you go. As the consumer raises his standards, the restaurant must follow suit, or lose the customer to the restaurant down the street that actually listens to its customers.)

3. Food is becoming prestigious. "You cannot overlook the importance of glamour in America," Pollan said. When Hollywood stars begin eating only organic food or free-range poultry, "it gets filtered through to the whole economy and the whole culture." One fortunate effect is that farming itself is becoming glamorous. "Now, the farmer's name is on the menu of the restaurant. Suddenly, becoming a farmer is a sort of cool occupation." Pollan added that, "The number of farmers has fallen in America since the turn of the last century, but it is finally ticking up now. The new farmers tend to run small operations, usually servicing farmers' markets" with quality food." (Wow, BC tops them all doesn't it? From Richmond to Abbotsford, you can find local farms. Take the drive this Sunday and visit these farms along our local highways. They need your support. Buy Chiliwack corn, Okanagan fruit and berries, and Valley produce whenever you can.)

4. More Americans are engaged in food politics. "When I speak to large groups of people, I feel a real political energy around this issue." Pollan said. "People are realizing that two major problems come together with this food problem: the health issue and the environment issue. And it is something we can do something about. Every day, we get three votes on what we will eat, called breakfast, lunch and dinner. That's a great power, and people are starting to use it. Voting with your fork is catching on." (Whenever you get a chance to discuss a local food issue, get right in on it. Visit the Farmers Market in your area. Our political system needs change, just as much as the American one does. Don't let Canadian complacency lull you into a false sense of security. Your voice counts. Say NO to MSG, Aspartame, hidden ingredients, and GMO foods. Say YES to more honest food labelling, reducing the prices of organic foods, and leave the manufacture of vitamin supplements to the producers with long histories of high quality; we can't let them label everything a drug, just so the establishment can control it's use. Consumers deserve a say in the products they want to take.)

For more information on the 2007 Farm Bill in the US and how you can help support the growing of nutritious, environmentally responsible food, visit the Institute for Agriculture and Trade Policy at http://www.iatp.org/.

I hope this was helpful. Please e-mail your questions and comments to me at
wellness-unlimited@hotmail.com. I will gladly feaure your e-mails here on my blog.

Remember...Eat well, exercise, and take my vitamins*...just in case! Billie

* Body Wise products are manufactured with the highest industry standards, in San Diego, CA

Is Food Getting Sweeter?

2007-06-21T05:11:00.000-07:00

Warmer nights and longer days are finally here on the West Coast of Canada. We have an old plum tree in the back yard. Last year, I decided to follow my own advice and create a garden underneath the tree. I planted seed potatoes and watched the budding greens grow and mature into two-foot-high bushes. It seemed that every time a neighbor walked by the house, I was flogging potatoes. By the time the winter was upon us, we had all seen enough of my red little spuds! On top of that, I was giving away plum jam as Christmas gifts.

Gardening is a favorite hobby of many. But for some, gardening is considered a daunting task. I assert that today, more than ever before, we have some very strong arguments for taking the time to become home gardeners.

Consider the following article from Dr. Andrew Weil, MD.

If you’ve gotten the impression that more and more sugar is being added to common supermarket foods – you’re right.

A report in the May 6, 2007 London Sunday Times, based on an examination of an industry handbook on food composition, found that food companies have doubled the amount of sugar they add to their more popular products since 1978.

For example, in 1978, Kellogg’s Special K cereal had 9.6 grams of sugar per 100 grams. This has now nearly doubled to 17 grams. Some canned soups have shown a similar increase.

Interestingly, even fruits and vegetables are now sweeter, probably due to market pressures forcing growers to breed hybrids with higher sugar content. Between 1978 and 2002, the sugar in a banana rose from 16.2 grams per 100 grams to 20.9 grams; pears and carrots got sweeter by a similar percentage.

Is it any wonder that obesity and diabetes are becoming worldwide epidemics? The only rational response to this situation is to bypass the industrial food complex as much as possible.

Buy unprocessed foods from farmer’s markets and health food stores, and, if possible, select non-hybrid, heirloom varieties of fruits and vegetables over modern hybrids, which are quickly becoming analogs of sugar beets.

Best choice of all: grow as much of your own food as you can.

I heartily agree with Dr. Weil. As consumers, we have less and less control about what we put into our bodies when we eat. The food industry has all the control.

Take back control and grow your own food; in the yard, on the balcony, at the local community garden... Don't wait until your body starts feeling tired and run down to change some of your daily habits. Making healthy and organic choices, along with taking high quality nutritional supplements, is like extra health insurance.

I haven't had a sick day in over 5 years and I wish the same for you and your family members. For more information on how to take control of your own health, read my free report Traditional Secrets from Mother Nature's Kitchen, How to Eat Healthy & Organic for $7 a Day.

To request my Free Report, send an e-mail to wellness-unlimited@hotmail.com.

June 10-17 is Men’s Health Week.

2007-06-10T06:38:00.000-07:00

Benign prostatic hyperplasia (BPH) is a common, noncancerous enlargement of the prostate gland, common in American and European men over the age of 50. While the actual cause is not completely understood, experts believe it is closely linked to hormone levels.

Try the following to help reduce the risk of BPH:

1.) Eat a diet low in saturated and trans-fats, focusing instead on the healthier monounsaturated and omega-3 fats.

2.) Eat more whole soy foods. Asian men have a lower risk of BPH and some researchers believe it is related to their intake of soy foods.

3.) Avoid symptom triggers such as caffeine and alcohol, which increase the need to urinate and may irritate the bladder.

4.) Avoid constipation by increasing fiber in your diet. The pressure from constipation may make the symptoms of BPH worse.

5.) Have regular check-ups. The National Institute on Aging recommends that men get regular medical checkups including a prostate exam.

6.) For additional insurance against male health challenges, I recommend nutritional supplementation:

Male Advantage, from Body Wise International, addresses the unique nutritional needs of men and is specifically formulated to promote heart health, energy, and overall health.

Saw Palmetto and Nettle Root contain nutrients known to provide nutritional support for healthy prostate functioning.

Korean Ginseng Root and Damiana are traditional herbs that have been used for centuries to support healthy male functioning.

Bromelain, an enzyme found in pineapples, is known to support healthy digestion.

Male Advantage capsules are scientifically processed with advanced nutritional technology. They contain no yeast, egg, or dairy, no artificial coloring, no flavoring, preservatives, sodium, or gluten.

Male Advantage contains 17 key ingredients for male health.

For more information on Male Advantage, or to place an order, please send an e-mail to wellness-unlimited@hotmail.com . This product ships free anywhere in the US or Canada (some conditions apply).

I encourage you to share this information with the men in your life...Billie

Eat Healthy & Organic for $7 a Day

2007-06-08T14:15:00.000-07:00

An organic product is raised, grown, stored, and/or processed without the use of synthetically produced chemicals or fertilizers, herbicides, insecticides, fungicides, or any pesticides, growth hormones or growth regulators.

Who can afford to buy organic, you say? Well, apparently, plenty of people are trying to. According to recent market research, 73 percent of the US population consumes organic food and beverages at least some of the time. Almost all households with incomes under $50,000 are buying organic foods, as are households with incomes over $50,000.

But how can you eat healthy without going broke?

As you know, I'm a Holistic Nutritionist, and owner of Wellness Unlimited, a health and wellness consulting practice in Vancouver, BC. I recently set off on a mission: to see if a single person could eat a healthy and predominantly organic foods diet on $7 a day. That's $50 a week, or $200 a month.

When I used the term "healthy diet", it included a healthy balance of protein, starchy carbohydrates, vegetables, and fruits. It also meant low sugar, low fat, and low junk. Could it be done?

What I found when I went shopping...

Protein sources were the most expensive. But at three different stores, I discovered organic and antibiotic-free items on sale. For example, I noted Specialty Farm chicken thighs, pork loin boneless centre chops, non-medicated chicken thighs, and non-medicated pork chop rib ends.

Next, the prices on some of the high quality carbohydrate sources were impressive. Nature's Path Heritage Heirloom Cereal, Bob's Red Hill 7-Grain Cereal, Peace Cereal in Maple Pecan, Oat Honey Bread, and Lundberg Brown and White Basmati Rice were well within my budget.

Sometimes people shy away from the produce aisles, when it comes to organics, due to the perception of higher prices. I was pleased to find a wide array of affordable choices in fresh vegetables. I found imported spinach, local organic broccoli, organic romaine hearts, certified organic fresh carrots, and leaf lettuce.

Organic fruit was harder to come by, but that will likely change, once the Farmer's Markets are under way. I was able to find good prices on imported strawberries.

I went to the store with my $50 budget in hand, paper, pen, and a calculator. Sometimes I had to sacrifice one item for another of better value but, each week, I came away with a selection of items for breakfast, lunch, and dinner for 7 days. Some weeks, I even came away with a few snacks, such as a big bag of Old Dutch Restaurant Multigrain Tortilla Chips and San Marcos Salsa, again on sale. The probiotic yogurt with fruit juice was a fabulous find at $3.49 for the 650g tub. Born 3 eggs didn't cost much more than their non-organic counterparts, and were worth the price of $3.55 for a dozen.

Next post, we'll talk about cooking at home and packing your own lunches. This saves you an incredible amount of money, freeing up the cash for higher quality items in your grocery cart. One of my most popular blog postings was on strengthening the immune system with quality food, and we'll revisit that subject when we discuss using excellent ingredients in your slow-cooker.

Saving money and time, while enjoying high quality, are my specialties, which is why I'm known as Vancouver's Budget Gourmet...you too can learn how to eat well and lose weight, without breaking the bank!

Until next time, happy "eating healthy and organic"! Give it a try!

Secrets to Flushing Out Body Fat

2007-05-08T18:32:00.000-07:00

Following is an excerpt from my upcoming book, the Budget Gourmet Diet. I invite you to preview Chapter 5 and give me your feedback at wellness-unlimited@hotmail.com. Any and all comments would be much appreciated.

It's Spring, finally. Aren't you ready to shed those heavy clothes and start thinking about lighter fabrics, warm breezes, and BBQs on the patio? I sure am!

Unfortunately, along with these thoughts often come less pleasant thoughts about the bulges around the waistline. If you're like most people, you gain winter weight, the kind that comes from too many comfort dinners and too few active days burning off those extra calories. Who can get excited about going to the gym on a dark morning, with the ice and snow?!

The Budget Gourmet Diet is designed to help you lose weight and feel great, without breaking the bank! Enjoy this chapter and let me know what you think!

Step 5: Water & Vitamins
Secrets to Flushing-Out Body Fat

Water: As incredible as it may seem, water is the single, most important catalyst in losing weight and keeping it off. Although most of us take it for granted, pure, clean water may be the only true magic potion for permanent weight loss.

Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase. Why does an increase in water intake actually reduce fat deposits? The kidneys cannot function properly without enough water. When they don't work to capacity, some of their load is dumped on the liver.

One of the primary functions of the liver is to metabolize stored fat into usable energy for the body, so when the liver is doing some of the kidney's work, it can't do its own. As a result, it metabolizes less fat, more fat remains stored in the body, and fat loss slows down.

Water helps to maintain proper muscle tone, aiding proper muscle contraction and preventing dehydration.

Water helps to prevent the sagging skin that usually follows weight loss. Shrinking cells are buoyed by water, which plumps the skin and leaves it clear, healthy and resilient.

Water helps rid the body of waste. During weight loss, the body has more waste to get rid of, and all of that metabolized fat must be shed. Water flushes out this waste.

When the body gets too little water, it siphons what it needs from internal sources. The result? Constipation. When a person drinks enough water, normal bowel movement returns, supporting the colon.

On average, you should drink 8 – 8oz. glasses of water per day. For every extra 10 lbs. of excess weight that you are trying to lose, have one additional glass. Once you are exercising regularly, increase that amount again.

When the body gets all the water it needs to function optimally, all body system fluids will be in balance. Reference: colonhealth.net/free_reports/h2oartcl.htm

Vitamins: In 2002, Harvard researchers Robert Fletcher and Kathleen Fairfield convinced the conservative Journal of the American Medical Association to rewrite its policy guidelines on the use of vitamin supplements, based on a landmark review of 38 years of scientific evidence.

In two reports, the authors concluded that the current North American diet -- while sufficient to prevent vitamin deficiency diseases, such as scurvy -- is inadequate to support optimal health. They concluded that given today's diet, daily supplementation with a multiple vitamin “is a prudent preventive measure against chronic disease.”

The case is very strong for taking the necessary nutritional supplementation; the body requires 17 vitamins and vitamin-like substances, a diverse group of plant-based antioxidants, and at least 14 trace elements and minerals.

Like the four basic nutrients (water, carbohydrates, protein, and fats), vitamins and minerals are essential to life. They are often referred to as micronutrients simply because they are needed in relatively small amounts compared with the four basic nutrients.

In Step 6, we will be incorporating vitamin and mineral supplements as a component of the Body Transformation plan. By then, you will have received your nutritional supplementation kit, which contains the following items:

Ø A 30-day supply of Right Choice AM Vitamin Supplement
Ø A 30-day supply of Right Choice PM Mineral Supplement
Ø Meal Replacement Protein Powder (Va Va Vanilla or Oh So Chocolate)

Even if you were taking some other vitamins prior to coming to the Budget Gourmet Diet, I recommend that you put them aside for the next 12 weeks, while you work with me. The supplements you've now received are designed to be used together and are synergistically compatible.

Let's discuss each of these supplements individually, so that you have an idea as to why I recommend this exact system to support you in your Body Transformation.

Right Choice AMs

This formula is rich in B vitamins, antioxidants and nutrients that promote efficient energy utilization, healthy blood sugar levels, metabolism, and overall health. In all, there are 31 different components in AMs, which represents a major savings of your hard-earned cash. The recommended use is 3 tablets per day, in the morning.

Right Choice PMs

This formula is designed to include a full spectrum of nutrients to support optimal health, energy, and metabolic balance. It is formulated with calcium, vitamin D3, chromium, and antioxidants – a powerful nighttime formula. In all, there are 23 different components in PMs, another cash savings. The recommended use is 3 tablets per day, in the evening.

BW365 Meal Replacement Shakes

When starting on a weight management program, it's important to get the proper balance of protein, carbohydrates and fats, along with essential nutrients the body needs for optimum functioning. Many of the popular meal replacement products on the market are designed for quick weight loss, without long-term maintenance and good health in mind.

BW365 Shakes provide quality essential vitamins, superior forms of trace minerals, and anti-oxidants. They promote efficient energy utilization and healthy blood sugar levels, and are easily absorbed by the body. The protein complex is a proprietary core of seven different proteins in a specific combination to help your body assimilate protein and build lean tissue. Also included are seven forms of calcium, five forms of chromium, zinc, and a proprietary blend of four forms of Magnesium.

Some people find it a challenge to remember to take their vitamins. Like incorporating any new habit, it can take a little while to remember your vitamins every day but it is essential to the success of your program. I recommend that you purchase a vitamin sorter of some type, preferably with the days of the week on it. On Sunday night, fill your sorter with supplements for the week. As a double check, each ‘day of the week’ compartment should have 6 supplements in it, ie. 3 AM, and 3 PM (plus any additional ones).

Put your vitamin sorter where you are sure to see it when you eat your breakfast and your dinner.

During Boot Camp (Step 9), two of your meals should be protein shakes but, for now, we have four new behaviours to adopt, so one shake per day will be sufficient: Remember:

Consume 8-10 cups of water each day.
Take 3 AMs with your morning meal (opt: with a shake).
Take 3 PMs with your evening meal (opt: with a shake).

Here's a simple recipe for a delicious shake:

Place 1/4 of a banana and 1/4 cup of frozen berries (your choice) in a blender. Fill to 1 1/2 cups with filtered water. Buzz these ingredients for about one minute (longer, if frozen). Add 2 scoops of Vanilla or Chocolate protein powder (you can add one scoop of each, if you prefer) and blend for another 30-45 seconds. Absolutely delicious!

As you can see, water and vitamins are secret weapons for flushing out body fat. I believe you will be so impressed with Body Wise nutritional supplements, you will want to take them for life, as so many people around North America have been doing for almost 20 years.

As for water, I recommend you find a source as close to home as possible to get natural spring water.

If you live in British Columbia, you are very fortunate to have access to the best spring water I've ever tasted. It comes from the Okanagan Valley and I recommend you give them a call, as they deliver to most of the larger centres in the province for about a dollar a day. Check them out on the web at www.okanaganspringwater.com.

Water's interaction with its environment determines its physical and chemical properties. Okanagan Natural Spring Water is sourced from a natural underground hi-flow spring nestled in the Monashee Foothills on the Northern Edge of the Okanagan. Mother Nature has created a perfectly balanced natural spring water source with no impurities, chemicals, artificial additives, or preservatives.

All of their products are bottled at the source. The water is preserved and maintained since no tanker trucks or other intermediate transfer mediums are used. You get pure, natural, delicious spring water every time.

Remember, water and vitamins are your secret weapons to flushing out body fat!

Super-Immunity for Kids

2007-04-06T18:21:00.000-07:00

Some of the contents of today's blog comes from a book by Leo Galland, MD. When I was studying to become a Registered Holistic Nutritionist, his book gave me a lot of insight into feeding little children a healthy diet.

As parents, we know that a healthy diet is important for our children's growth. But our children are bombarded by media messages daily that encourage them to eat for entertainment, not nourishment. And food manufacturers spend large amounts of money trying to convince us that processed foods contain healthy ingredients. They use labelling with colorful pictures and healthy-sounding words to lure you and your children to their packages on the shelf.

What's a parent to do? How do parents keep up with the times, but still feed their children healthy foods? And how important is it (really) that children eat natural foods? After all, the fast food companies tell us every day that they offer us the components of a well-balanced diet...

Ages One to Five: The Super-Nourished Toddler

There is one basic principle to remember when your toddler says no to food: You control what she eats, and she controls how much she eats. This means that it isn't productive to tell a toddler that she won't get cookies unless she finishes everything on her plate. It may be tempting to say this when she refuses to eat her carrots but, if you give way to the temptation, the end result will be that she will think cookies are one of the most important things in life, while eating carrots is pure punishment.

Here are two possible ways to deal with this situation:
1) You decide what's on the menu. Your toddler is entitled to everything on the menu. If she doesn't eat her carrots, she will still get her cookie (they aren't tied to one another). This way you won't set up a war over carrots and, next time you serve carrots, she may give them another chance.
2) Make desserts as nutritious as possible so that, when your toddler eats them, she is eating much more than refined sugar and non-essential fat.

These years may be the last time you will have almost complete control over your child's diet. Contrary to popular belief, well-nourished toddlers do not crave sweets, and will normally not stuff themselves with candy or ice-cream. A palate that's been formed on low-salt, low fat cooking will find most manufactured foods too salty and too greasy.

...more to come later...

Purge That Fridge

2007-03-21T05:09:00.000-07:00

Now that you've taken care of the pantry, it's time to visit the fridge. This is another place where poor choices abound, and you'll need to completely re-think what you have in the house, if you are serious about losing weight, getting healthy, and preventing disease.

Here are some wise words from Dr. Weil, foremost expert on healthy aging:

Get rid of:
Whole or two-percent-fat dairy products, creamers with artificial additives or sugars, regular margarines or spreads that contain “partially hydrogenated oil,” yogurt with added sugary fruit or artificial sweeteners, and American or processed cheeses, “cheese food” and cream cheese.

Replace with:
Organic, hormone-free skim or one-percent-fat milk, organic soy, almond, rice or oat beverages (look for organic soy products that do not contain the thickening agent carrageenan, and that are calcium-fortified), low-fat, organic yogurt (plain or a lower sugar vanilla - add your own organically grown fruit), and small amounts of natural, hard cheeses or varieties of soft cheese that are naturally lower in fat.

The following summarizes some of the specifics of a diet intended to prevent inappropriate inflammation, reduce the risk of age-related diseases, and promote optimum health at any age.

Aim for variety.
Include as much fresh food as possible.
Minimize your consumption of processed foods and fast food.
Eat an abundance of fruits and vegetables.

For those of you who requested a copy of The Pantry Purge chapter from my book, Get Your Body Back, I'm terribly sorry for the delay. We had a computer melt-down and are still waiting for the retreival of our Word files, which have been promised to us by later this week. I promise to send the chapter to you, as soon as I can.

Meanwhile, other thoughts on purging the pantry...watch out for culprit foods at office functions and various gatherings. If you don't have the foods at home, and wouldn't buy them for your pantry or fridge, why would you eat them when they're free. In other words, once you make the commitment to yourself tht you are going to put only healthy, wholesome, nutrient-rich foods in your body, extend that promise to all eating, including away from home.

Is Your Doctor Dangerous To Your Health?

2007-03-08T05:21:00.000-08:00

We are taught as children to trust the doctor, to suffer the pain of procedures like shots and giving blood samples, because it's good for us. How difficult it is to become adults, only to discover that our doctor isn't always right, doesn't always know best, and sometimes is downright incompetent.

If you want a taste of reporting that really questions the wisdom of most of the medical profession today, start to read www.mercola.com and learn. I became acquainted with Dr. Mercola's site a few years ago when I first started studying natural nutrition. One of my favorite aspects of his work is when he goes into local grocery stores and exposes harmful and deceitful advertising on package labels. He's intelligent and factual, and believes that we should listen to our bodies, and not to food manufacturers and doctors, who are often paid to pass out information and prescriptions by the drug companies themselves.

So today, MSN news reports on a study that was conducted on medication errors in hospitals, sometimes resulting in death. A non-profit organization reviewed not just a few medication errors, but 11,000 of them, reported by 500 hospitals. Next time you place yourself or your children in the hospital for surgery, be prepared...here's an excerpt from the story:

TUESDAY, March 6 (HealthDay News) -- Medication errors that occur during the course of a surgical procedure are three times more likely to harm a patient than errors committed during other types of hospital care, a new report shows.

Some 5 percent of such errors resulted in harm, said Diane Cousins, vice president of the department of Healthcare Quality and Information at the United States Pharmacopeia (USP), which conducted the survey. The nonprofit group sets safety standards for pharmaceutical care that are used worldwide.

The report analyzed 11,000 errors reported by 500 hospitals between 1998 and 2005. This is the largest known analysis of medical errors related to surgery, according to the USP.
Overall, there were about 500 harmful errors, including four fatalities, one of which involved a child.

Errors were most common in the operating room and were most likely to affect children. Almost 13 percent of pediatric errors resulted in harm, proportionately higher than any other group studied.

If you want to read the whole story, go to http://health.msn.com/guides/surgery/articlepage.aspx?cp-documentid=100157359&GT1=9145

In her book, Pathology and Nutrition, author Liliana Stadler Mitrea states, "For us to be healthy and become more and more balanced, as individuals and as a society, we need to know more about what causes imbalances and ultimately, disease.

Does that mean we can all become Nutritionists? Of course not. I don't need to learn how to do a tune-up on my car. We can only be expert in so many areas...I take my car to an expert. So in the area of nutrition and understanding imbalances and disease, I recommend you speak to a professional holistic nutritionist. We study the effect on the body of food, emotions, environment, age, and much more.

Be an expert in the areas that really excite you...as they say, do what you love and the money will follow. A holistic nutritionist should be able to pass along enough information, when you need it, to give you the basic foundation of good health. Sometimes lifestyle adjustments are needed to move toward optimum health but the intervention will be based on natural solutions. They involve listening to your body and providing it with what it asks for, and protecting your body against what harms it.

Am I saying that all doctors are bad? Of course not. But blind faith may not be the right course of action when it comes to seeking out a doctor's advice. Ask around. Look for a doctor that believes in a holistic approach. If your doctor doesn't know much about nutritional options (many don't), he/she should be willing to refer you to someone who is an expert in that area, to complement everything your doctor is suggesting.

After all, who is responsible for our medical care? As always, we are responsible for ALL of the decisions that we make for ourselves. Choose your practitioners wisely.

I will carefully and thoughtfully answer any questions you may have about your nutrition and the effect it has on your body. Please e-mail your questions to billiesinclair@mybodywise.org

Purge that Pantry

2007-03-07T06:04:00.000-08:00

Most pantries hold a confusing mix of healthy and unhealthy food items, but cleaning out the questionable ones and replacing them with better choices isn’t really all that difficult.

Toss out any cereals and breads that are refined, pre-sweetened or made with white flour, and replace them with organic, high-fiber cereals, organic and natural instant varieties of hot cereals, and whole-grain breads.
Replace instant soups (which can be very high in sodium), rice or noodle mixes (often high in sodium and undesirable fats) and instant drink mixes (such as iced tea, instant coffee and sugary hot chocolate mixes), with whole grains, dried beans, peas and lentils, and high quality green, white or oolong and herbal teas.
Add some spices - an important part of the anti-inflammatory kitchen and diet. Herbs are best when used fresh, but dried herbs, such as basil, sage, thyme, and rosemary, can keep their healthful characteristics and aroma very well.

Instant everything - that's a common marketing ploy in today's fast-paced world. You are told that you don't have time to cook and you say, "Hey they're right - I don't have time to cook" and you buy what the big companies tell you to buy.

If you've been reading this blog for a while, you know I advocate a return to the kitchen. Of course, we're all busy but saving time in the kitchen can cost you in other ways. The body is capable of adjusting to almost anything, for a while. But is it fair to ask so much of your body on a daily basis, and give back so little? You can't do that to your car. Ignore the maintenance of your car and it will sputter and croak when you need it the most - same goes for your body. And then you'll be scrambling.

Of course, I'll be there to pick up the pieces but, do we really have to go there? Remember, forewarned is forearmed. You have the chance to change your bad habits now, stop listening to the words of big-business, whose only intention is to fatten their wallet, before your body starts to rebel and break down.

If you won't believe that white sugar and flour can hurt you, that cans, bottles, and boxes of everything cause your body enormous amounts of stress, then I can't help. Are restaurants any better? Of course not - their job is to get you coming back for more, so portions get larger and ingredients get tastier...but have you ever asked what's really in those creamy sauces and those tasty desserts? I dare you to ask and be prepared for vague answers, if any at all.

Next time you're at your favorite fast-food chain, ask for the Nutritional Information sheet. These sheets are supposed to be readily available for the customers but usually, they're hidden away and the staff bring them out only on request. You'll be shocked at the calorie content, and even more shocked at the ingredient list, of most of your favorites. How long are you going to keep feeding your body garbage, and in excess amounts?

Some people need to learn everything the hard way. I just hope that, when your body breaks down, you'll finally listen. If you'd rather listen now, I commend you. If you're willing to take your car in for routine maintenance, give your body the same regard. Don't wait for the breakdown, start now to clean up your pantry, and put healthy food choices in your home. It may take a little time to learn new habits, to cook a little extra at dinner so you have your lunch for the next day. I have a whole chapter on the Pantry Purge in my book, which I will happily send you by e-mail for free.

For a copy of the chapter on the Pantry Purge, send me an e-mail at billiesinclair@mybodywise.org and let's get started on cleaning up your kitchen and your body, before it's too late!

Billie

Helping Teens Make Better Food Choices

2007-03-03T06:32:00.001-08:00

So today, let's cover the topic of what teens are eating and how to help them make better choices.

Peer pressure is a real challenge for people who want to eat well, no matter what age. The office baseball team spends 90 minutes on the field and 90 minutes in the pub afterwards. It's someone's birthday and you're expected to join the festivities, eating and drinking late into the night. You've done well with your eating all week and, because it's Friday, some kind work-mate decides to treat everyone to a big box of Tim Horton's. How do you stick with good choices in the face of all this tempation, from well-meaning friends and associates?

If you think it's tough as an adult, imagine the difficulty that teens have with good eating. All of their friends are eating their meals at Wendy's, Burger King, MacDonald's and Pizza Hut. No one eats in the cafeteria and, if they did, the food's not much better there. And today, vending machines are standard fare in many high school hallways. Add to this the onslaught of TV commercials, telling your kids that stuff in a box contains vitamins and minerals, and everything they need to grow up healthy and strong.

What's a parent to do? Concentrate on the meals you can control - breakfast, supper, and (sometimes) after-school snacks. And give them some basic supplements for nutritional insurance.

Your teen needs a moderate amount of protein, a lot of fiber and minerals, and very little fat, sugar and salt. Many recent studies have linked fats to cancer, heart disease, high blood pressure, and arthritis. A diet high in salt contributes to hypertension and strokes. Sugar supplies calories without nutrients and contributes to obesity and several vitamin and mineral deficiencies.

Your teen needs a variey of nutritious foods: fish, poultry, lean meats, eggs, fresh and dried fruits, nuts, seeds, beans, vegetables, and grains (rice, corn, oats, wheat, etc). At home, avoid serving high fat foods, sugar, and phosphates (found in preservatives and soft drinks).

In the Get Your Body Back program, we talk about your pantry. If it's not there, you can't eat it, so make sure your teen only has healthy choices in the pantry. Today we'll focus on breakfast. Here are some healthy suggestions and recipes that teens can make when they're in a rush (which is almost always):

Teen Healthy Breakfast Solutions

Fruit salad or cut-up fruit on a plate
Low-fat cheddar or monterey jack cheese on whole grain toast
Homemade Granola
Sesame Waffles (teens like gadgets; buy a waffle iron and supply the pre-mix)
Pancakes
Protein Shakes

Homemade Granola
(makes 7 cups)
3 cups rolled oats
1 cup oat bran
1/4 cup sesame seeds
1/4 cup flaxseed
1/2 cup shelled sunflower or pumpkin seeds
1 cup chopped walnuts
1/2 cup frozen apple juice concentrate
1/4 cup flaxseed or sunflower oil
1 tsp vanilla
1 tsp cinnamon
2 cups raisins
1/2 cup unsweetened shredded coconut

Preheat oven to 350F. Lightly oil two cookie sheets. Mix the dry ingredients together in a large bowl. Mix the wet ingredients together in a small bowl. Add the wet ingredients to the dry ingredients, stirring together until wet is evenly distributed. Spread the mixture on the cookie sheets. Bake for 18 to 20 minutes, stirring after 10 minutes. When slightly golden brown, remove from oven, pour back into large bowl, and stir in raisins and coconut. Allow to cool completely and store in an airtight container. Keep in the fridge. Serve with almond or rice milk, which comes in flavors or plain.

Sesame Waffles

This batter is best when made the night before.

1 cup whole wheat flour
1/2 cup soy flour
1 tsp baking soda
3 tbsp sesame seeds
2 eggs (free range, if available)
1 tbsp oil
1 cup buttermilk
3 tbsp water

The night before: In a large bowl, sift together flours and baking soda. Add sesame seeds. In the blender, mix eggs, oil, buttermilk, and water. Add this liquid to the dry ingredients, stirring with a few strokes until just mixed. It's better with a few lumps.

In the morning: Turn on and lightly oil waffle iron. Turn on your oven too. When hot, pour on 1/2 cup of batter per waffle. Each waffle takes about 4 minutes to cook to a golden brown. Keep waffles warm by placing on a baking sheet in the oven (on warm) while the rest of the waffles cook. Don't stack the waffles in the oven so they'll stay crispy. Top waffles with sugar-free applesauce or jam, or mash up some fruit, like bananas and peaches.

Pancakes
(Batter can be prepared the night before)

Premix (can be mixed and kept in the fridge until pancake time):
1 1/2 cups whole wheat flour
1/2 cup soy flour
2 tsp baking soda

1 1/2 cup fresh blueberries
2 eggs
1 1/2 cups buttermilk or plain yogurt
3/4 cup water
2 tbsp sunflower oil

In a large bowl, stir together flours and baking soda until combined. Add blueberries and mix until berries are coated with flour mixture. In a medium bowl, beat eggs and add buttermilk (or yogurt), water and oil; blend thoroughly. Add liquid mixture to the dry mixture, stirring until combined (don't overstir; a few lumps is better).

Heat a large frying pan and oil lightly. Pour 1/4 cup batter in the pan for each pancake. When bubbles appear on pancake surface, edges look dry and pancake is lightly brown, flip pancake. Cook about 2 minutes more. You may need to add a bit of oil between the pancakes.

Top pancakes with sugar-free applesauce or jam, or mash up some fruit, like bananas, peaches, and add more blueberries.

Protein Shakes

When your teens are rushing to school and won't take the time to sit down for breakfast, the protein shake is the ideal nutritious quick breakfast. And I don't mean the Slim-Fast or Nestle's kind, which are full of artificial sweeteners (that's a topic for another blog!). If you can, I recommend you try the Body Wise Meal Replacement Shake powders, which come in Va Va Vanilla and Oh So Chocolate flavors. They are available for purchase online at www.billiesinclair.bodywise.com and can be shipped (no-charge for shipping) anywhere in the US or Canada. Why do I recommend this brand from San Diego, over the store-bought varieties?

Many reasons:
They have 9 different proteins (some fast proteins, some slow proteins)
They have 22 amino acids
They have only 4.5 g fat
They have only 5 g carbs
They have 20 g protein
They have lots of vitamins and minerals
They are sweetened without sugar or artificial sweeteners
THEY TASTE GREAT and I've tried LOTS of protein shakes!

My teens love this quick breakfast idea:

1/2 cup of frozen peach or mango or pineapple
1/4 cup of frozen strawberries, blueberries, blackberries or raspberries
filtered water
2 scoops of Va Va Vanilla shake powder

In the blender, put in frozen fruit first. Add water to the 1 1/2 c mark (more will be too runny). Blend on high until well mixed. Turn down to low, add the protein powder. Mix for another 30 second on low. Pour and enjoy. Can be put into a thermos and taken on the road. Just make sure the container is thoroughly washed at school and brought home clean for tomorrow!

This shake is also great for your younger children, particularly if you don't believe in drinking milk. It can be poured over granola or on oatmeal. Share the above quantity with 2 or 3 younger children or, if you only have one child, share it between the two of you!

Well, I hope those suggestions help you get your teens off to a good start in the morning. In a future blog, I'll cover after-school snack ideas.

Bon appetit! Live long and healthy, and prosper! Billie

Where to start?

2007-03-01T21:19:00.000-08:00

Hi Folks...welcome back to my blog, as it was on hiatus for the month of February. The trip to California was awesome. It's a yearly venture to meet with health professionals from across North America. We discuss the health challenges that our clients and patients are facing back at home. We share ideas about the things that have worked in our practices, from a nutritional perspective.

Yesterday's nutrition news said that, by the time your children are in Grade 9, most of them aren't eating breakfast, don't know the meaning of the word vegetable, and ingest most of their food from Burger King, Pizza Hut, and MacDonalds. And, unless they're into organized sports, they aren't getting any exercise.

Today's nutrition news said that, while the World Health Organization (WHO) predicted a rising incidence of diabetes worlwide, we are actually surpassing their estimates. Since 1995, there has been a 69% increase in the prevalence of known diabetes. Their prediction was a 39% increase. By 2030, there is expected to be a 6.4% prevalence among adults worldwide, which is an increase of another 39% over the numbers since 1995.

So where to start? Does anyone out there really think that the way we all eat has nothing to do with our overall health? Excuse me while I get the sand out of my ears - that happens every time I stick my head in the sand...

Enough said for today...the month of March will be dedicated to talking about what sickness really means. Let's look at what we're doing to our bodies every time we take a bite.

February Special!

2007-01-12T07:38:00.000-08:00

During the month of February, I am offering new clients a unique opportunity.

Get a free 25-minute "Unleash your Fat-Burning Potential" one-on-one coaching session with Billie Sinclair.

In this powerful telephone session, you will leave with:

* Written positive outcomes for your Body Transformation,
* A new awareness of what is making it difficult for you to lose weight and keep it off (it might not be what you think), and
* A "next-step" action plan for moving into your next phase of energy, weight-loss, and optimum health.

This offer is available to only the first 10 people who respond to this blog.

This session is normally $197 but, as a special offer to my blog readers, I'm making it available for free to the next 10 people only!

As I will be in California for part of February, I have only 10 spaces open for these sessions all month and, once they are gone, they're gone!

Send me an e-mail at getyourbodyback@hotmail.com . I look forward to speaking with you. I just know that I can help you Get Your Body Back! Billie

New Year - New You!

2007-01-01T10:36:00.000-08:00

Almost 40 years ago, Dr. Royal Lee, perhaps the world's greatest nutritionist said, "One of the biggest tragedies of human civilization is the precedence of chemical therapy over nutrition. It's a substitution of artificial therapy over natural, of poisons over food, in which we are feeding people poisons (drugs), trying to correct the reactions of starvation."

What was the good doctor trying to say? Fast forward 40 years to 2007 and ask yourself if almost every ailment of the human condition doesn't have a prescription or over-the-counter solution being rammed down our collective throats. Very little mention is ever made of the causes of these ailments, nor the prevention of them.

Think of this for a moment. The immune system of the human body is remarkably sophisticated. It makes the most advanced computer software in the world look like a child's toy. Any idea how this magnificent system can malfunction?

Germs or microbes flourish as scavengers at the site of disease. Enlightened understanding is that they are not the cause of the disease, any more than flies and maggots cause garbage. Flies, maggots, and rats do not cause garbage but rather feed on it, so the germ theory of medicine can be related to the "rat theory of garbage."

That is, if germs cause disease, then rats must cause garbage. Show me a town that's full of rats and I'll show you a town that's full of garbage, a town with a sanitation problem, guaranteed.

How do antibiotics cause the human body to lose immunity?

Antibiotics in our bodies can't tell the cops from the robbers. With no discretion, they kill friendly as well as harmful bacteria. Yet the vast majority of bacteria in our systems is helpful, actually working for us, like the microflora in our intestines. Thus, when the system is flooded with antibiotics, it doesn't work. A false sense of temporary resistance is acquired by the body.

Antibiotics can also weaken our immune system by creating certain B-vitamin deficiencies. Antibiotics kill the friendly bacteria that manufacture vitamin B12 in the gut.

Where is the logic behind depressing our immune system to fight an infection artificially?

Bacteria and viruses, which are cell scavengers, aren't in the system because they have nothing else to do. They're there because there is malnourished, unhealthy, devitalized, enzyme-depleted, diseased, and necrotic tissue, and unprocessed metabolic waste. Functioning as nature's biological sanitation department, bacteria and viruses must break down and eliminate the sick tissue to prevent further poisoning of the body. If you stop their action, you allow the body's continuous poisoning by the decaying tissue.

Disease is not the presence of something evil, but rather the lack of the presence of something essential.

The body uses vitamins and minerals as a means of increasing the success of the immune response. The best way to help the immune system is to first cleanse the tissues and then fortify the body with natural, whole complex nutrients. How do you do this? By eating a wholesome, natural diet, and leaving the boxes, bags, cans, and jars on the supermarket shelf where they belong (not in your stomach).

As the New Year arrives, many of us are contemplating what we want 2007 to look like. If this is your year to Get Your Body Back, then you have come to the right place.

I have been in the slimming business for over 20 years. It took me a while to realize that one-on-one consultation brings almost 100% success. I am a Certified Coach and Holistic Nutritionist, and my passion is personal development. The Wellness Wheel has six components: Physical, Intellectual, Emotional, Social, Spiritual, and Financial. I specialize in the Physical component because I believe that, by getting our body under control, we unleash a personal power that we can then use to achieve whatever we want, in every area of our lives!

For more information or a private no-obligation consultation, e-mail me at getyourbodyback@hotmail.com. I truly look forward to supporting you to make this your best year ever! Billie

Does Smoking Really Kill?

2006-12-28T06:59:00.000-08:00

Can we fight disease when we are not causing health?

This is the question we must ask ourselves when the United States Surgeon General's July 1988 report states that two-thirds of all deaths in the US are related to diet.

Between 1965 and 1986, the percentage of adult cigarette smokers dropped 35 percent, from 40 percent to 26.5 percent. However, the cancer death rate continued to climb. This is more than interesting because smoking is blamed by medicine as the major cause of cancer.

While we may not question the strong case linking lung cancer to smoking, related factors exist.

Before 1930, there was an abundance of long-term heavy smokers, and lung cancer was a very rare disease. Why was lung cancer so rare in the 1920's with a higher percentage of adult male smokers than today. Could it be that it was before the age of toxic agri-chemicals, depleted soils, and junk foods?

Can we suppose that artificial fertilization, ever-increasing and under-regulated amounts of highly toxic insecticides like DDT, chlordane, toxaphene, and lindane, and dangerous compounds called organophosphorous compounds, sprayed on tobacco fields, might have a role to play?

The act of smoking vaporizes these residues as they are inhaled into the smoker's lungs. Add to this a new generation of humans exposed to severe air pollution of lead, chlorinated napthalene, and other waste products of combustion, industry poisons, increased radiation, junk food, and general deficiency. And smoking may just be the proverbial straw that broke the camel's back.

In other words, smoking may just be the longest nail in the coffin lid, but not enough to hold it down alone.

The cancer rate has continued to climb despite a significant reduction in alcohol consumption.

The cancer rate has continued to climb despite significantly increased spending on health care and legal drugs.

Heart disease is still the Number One killer, and half of all men die from it.

While the use of antibiotics has increased at a mind-boggling rate, the death rate attributed to septicemia (the presence of bacterial toxins in the blood) has soared.

Death rates from pneumonia have also soared.

More money, more doctors, more research, more surgery, more disease, more death.

All your immune system is trying to do is to get rid of the bacteria that is building up too high. When the body is too toxic and weak, there is too much pollution in the system. Waste has built up in the intestines, liver, kidneys, spleen, and lymph glands, and generally in the blood and tissues. The bowels get very sluggish.

The body wants to generate heat and the thyroid's not able to do it.

Enter the common cold or flu. What does the flu do? It's a turbulent detoxification reaction of the body. Every symptom of a cold or the flu is a symptom of detoxification.

High fevers burn waste and bacteria. The pores open for profuse sweating. The bowels dump via diarrhea. The chills generate internal heat. Vomiting is the process of coughing up and getting rid of respiratory mucus. All cleansing actions.

This is the way that the body can violently and quickly get rid of the unprocessed metabolic waste in the system. The waste is a smorgasbord of bacteria.

And what are we told to do, by TV and billboard advertising, and well-meaning loved ones? We start taking all kinds of anti-histamine cold pills and drugs, to try and stop the body's correct clean-up response because we misunderstand what's going on.

Let's return to the early 1920's, when an epidemic of coronary heart attacks began in this country. It soon became clear that, as vitamins and other nutrients were being discovered, some protective factors in our food supply were being stripped out.

So can we continue to blame smoking and ignore the fact that we are eating a diet of highly processed chemicals and nutritionless components?

Is there even a chance that we can return to more sane practices, as I said in my last blog, return to the kitchen, and heaven forbid, maybe return to the garden, be it in the back yard or on the apartment patio? That's where REAL organic, non-chemical produce has a chance to live.

Take back control, folks. We are pawns, being played by big business.

If we want optimum health, yes, quitting smoking is a necessity. But so is eating a real, healthy, and nutritious diet, with minimal processing, and maximum vitamin and mineral content.

I'd like to remind you that I write this blog in order to support people to live healthy, robust, productive, and consequently happy lives. I can help you lose your first 20 pounds of Body Fat in 90 days in a healthy manner, and set you on a path where you can regain control of your entire future.

If you'd like more information on the Get Your Body Back 10 Step Program, that has successfully worked for many others, send me an e-mail at getyourbodyback@hotmail.com and receive a free, no-obligation consultation.

"Those who think they have no time for healthy eating will sooner or later have to find time for illness..." Edward Stanley 1826 - 1893

To your superior health and longevity...Billie

Dirty Secrets of the Food Processing Industry

2006-12-23T06:02:00.000-08:00

I recently got my hands on the transcripts of a talk that was delivered at the Annual Conference of Consumer Health of Canada a few years ago. If you read this blog on a regular basis, you already have some sense of how I feel about the food industry. In fact, I often put up a notice on the door of my office that says, "The food industry makes poison taste good. Which poisons are you consuming today?"

Today, I'm going to take the liberty of sharing some excerpts of this talk with you. If you want the complete transcript, I would be happy to fax it to you. Just send me an e-mail at getyourbodyback@hotmail.com with your fax number included.

Now, for a long time, my clients have heard me say, "Don't even get me started on the food industry..." Well, finding this 8-page transcript definitely "got me started!" all over again. I hope it does the same to you and gets you questioning many of the food choices you make for yourself and your family members. Notes from the talk will be italicized.

While traditional food processing enhances or increases the nutrient value of our foods, in modern times we have abandoned those practices in favor of factory and industrial processing, which actually destroys the nutrients in food and makes our food more difficult to digest.

Furthermore, industrial processing depends upon products that have a negative impact on our health, such as white sugar, white flour, processed and hydrogenated oils, additives, and synthetic vitamins.

Let's talk about breakfast cereals. In experiments conducted on commercial extrusion cereals, rats fed on vitamins, water, and all the puffed wheat they wanted died within two weeks. And they didn't die of malnutrition, as you might be thinking. Autopsy revealed dysfunction of the pancreas, liver, and kidneys, and degeneration of the nerves of the spine, all signs of insulin shock. In fact, the rats that got nothing but water and vitamins lived longer, at about two months!

In another experiment conducted with corn flakes, rats fed the box only became lethargic and eventually died of malnutrition. However, rats fed corn flakes and water developed schizophrenic behaviour, threw fits, bit each other and finally went into convulsions, and died before the rats that were eating the box! (This experiment was originally designed as a joke but the results, which were never published, were far from funny).

What to do? Go back to old fashioned porridge, not the packaged flavoured kind but the kind you actually have to cook in the morning...

Let's talk about milk. From an article in the LA Times, we will save the part about the treatment of milking cows for another blog.

The pasteurization process deforms and denatures proteins, whose role includes protection against pathogens, enhancement of the immune system, and is the carrier system for nutrients. When we drink pasteurized milk, our body mounts an immune response instead of deriving instant nourishment. Much is written about the benefits of full-fat milk from pasture-fed cows, which is not pastuerized, processed, or homogenized. Do your own research, starting with www.realmilk.com.

Another supposed healthy choice is orange juice. Did you know that new orange juice processing plants are completely automated and can process up to 1800 tonnes of oranges per day? Do you think they do this by cutting oranges in half and carefully squeezing out the juice? Of course not. They process the whole orange. Oranges are a very heavily sprayed crop and these sprays are cholinesterase inhibitors, which are real neurotoxins. When they put the oranges in the vats and squeeze them, all of those pesticides go right into the juice.

Protect yourself from pesticides and juice a few oranges yourself in the morning.

Next, before the advent of processed food, we made our broths for soups, sauces, and gravies from bones and the good drippings from our cooked meat. Processed soup bases and sauces contain artificial meat-like flavours because it's too expensive for the industry to make real broth.

In 1947, General Foods chemists predicted that almost all natural flavours would soon be chemically synthesized in the laboratory. Following the Second World War, food companies discovered MSG, which the Japanese had invented in 1908. When the industry learned how to make the flavor of meat in the lab using inexpensive proteins from grains and legumes, the door was opened to a flood of new products including bullion cubes, dehydrated soup mixes, sauce mixes, TV dinners, and condiments with a meat-flavoured base.

In fact, the food industry as we know it could not exist without MSG and other artificial meat flavours to make secret sauces and spice mixtures that beguile the consumer into eating bland and tasteless foods. The sauces in processed foods are basically MSG, water, thickeners and emulsifiers, and some caramel coloring. Your tongue is tricked into thinking that it's getting something nutritious when it is getting nothing at all except some very toxic substances. Look on your labels for hydrolyzed protein, aspartame, and MSG, the three most toxic additives in our food supply. But beware, the industry avoids putting MSG on labels and they don't have to, if the mix is less than 50% MSG. And the industry has known about health problems associated with MSG since they began studying it closely in 1957.

Well, eight pages is a long transcript and I think you've read enough for one day! Stay tuned when the next blog will reveal truths about fats and oils, including margarine, vegetable oils, trans fats, and artificial bacon.

For now, please get back into the kitchen. A little time invested in natural food preparation is a fantastic investment in the health and longevity of your family.

P.S. I'm currently looking for articles on the pet food processing industry as well. I believe that most of what is put into most pet foods is waste and garbage, unconsumable by humans and foisted upon our innocent, unsuspecting pets (by innocent, unsuspecting pet owners). Shortly after the purchase of my chihuahua, I went looking for research on pet health and decided to feed my little guy ONLY raw, real food for his dinner. Yes, the preparation takes a little more time than opening a bag or a can but it costs only pennies per day and I'm happy to spend about 30 cents and 10 minutes to see him happy and excited, the picture of perfect health!

To your health and longevity, Billie

Count-Down to the Executive Challenge

2006-11-30T17:34:00.000-08:00

Well, faithful readers, it feels like it took a long time to arrive but finally, December 1st is upon us. It's time to count down to the Executive Challenge.

We begin the 90 day Ten Step Program on January 1st, just in time for some serious soul-searching and a renewed commitment to being the best you can be.

Do you have big plans for yourself in 2007? I certainly hope you do because these are some of the most exciting days in the history of mankind.

Did you know that today, in Vancouver, BC, the world's largest aircraft landed at our International Airport?! It is the world's largest passenger aircraft. The Airbus A-380 is the aircraft equivalent of the double decker bus with passenger space on two levels the entire length of the plane. It's in Vancouver on the last leg of what's called technical route proving before it heads back to Toulouse, France. And Vancouver is the only North American stop for the aircraft that's expected to be in service by the end of next year. Is that exciting or what?!

If you haven't given 2007 too much thought yet, now's the time to do so.

In just 31 days, you'll be saying goodbye to 2006. I hope you had an excellent year but I hope you have a stellar year planned for yourself in 2007. There is so much excitement in the air, excitement about achieving your goals and creating the future of your dreams.

Did you watch Larry King Live when he had Jack Canfield, Bob Proctor, Joe Vitale, James Ray, and others on his show? The show was all about how we can create a dramatic and phenomenal life, full of abundance, just with our thoughts. In fact, we are creating our life right now, with every thought that we think.

How many times have you heard it said, "As a man thinketh, so is he." Or perhaps, "What you focus on, expands." These words are no longer up for debate, as leaders and scientists are now coming together in understanding about the power of the mind.

I invite you to step up to the plate. Make a commitment to yourself and have 2007 be the year that you give up weight as an issue in your life permanently. You'll see that, once you lose those first 20 pounds, your perception of yourself will change dramatically. And you'll do it without starving, without diet pills and without stuff in a can. You'll do it while you eat and enjoy real food, move your body the way it was meant to be moved, and think yourself to the best that life has to offer.

All in a format that you'll want to adopt as a way of life. Let us help you find the freedom you've been looking for.

If you didn't catch Larry King, click on this link for transcripts of the show on CNN. It could dramatically change your life...

http://transcripts.cnn.com/TRANSCRIPTS/0611/16/lkl.01.html

Come join us and see for yourself...I just know that you can Get Your Body Back...Billie

The Benefits of a Starter Salad

2006-11-25T05:42:00.000-08:00

In a recent blog about longevity, I mentioned that eating fewer calories can contribute to a longer lifespan. So how do we eat fewer calories, yet not feel food-deprived? The answer is to eat more of the foods that are high in nutrition, and low in calories...welcome...your favorite salad ingredients.

From the latest Pritikin newsletter:

In new research presented at the North American Association for the Study of Obesity conference in October in Ft. Lauderdale, FL, scientists at Penn State University found that volunteers who ate a big salad before eating a main course of cheese tortellini ate 107 fewer calories overall than volunteers who didn’t have a first-course salad.

One important caveat: Stick to low-calorie dressings and skip high-fat, high-calorie ingredients like cheese, bacon, and croutons. When the volunteers ate salads full of calorie-dense dressings and condiments, they ended up eating more calories – even more than volunteers who were told to skip salads and go straight for the tortellini.

The good news: The subjects rated the salads equally satisfying, and didn’t notice the difference between the full-fat dressings and the lower-fat ones, most likely because the taste of low-fat varieties has greatly improved lately, says lead researcher Barbara Rolls.

The seven-week study looked at six salads that differed in fat, size, and calories. For the 42 volunteers involved, the salads that were the most effective at reducing overall calorie consumption had the following characteristics:

1. Low in fat (just 14% of calories from fat).

2. Big in size: Three cups of low-fat salad were much better at curtailing tortellini consumption than 1½ cups.

3. Low in calories: The salads low in calories and high in fresh, low-calorie veggies like romaine lettuce, carrots, tomatoes, cucumbers and celery did the best job at cutting overall calories for the meal. These salads (all three cups worth) added up to a mere 100 calories. The salads with cheese, full-fat dressings, and bacon bits quadrupled the calorie count – to 400 calories.

So, next time you're in the grocery store, load up on fresh, low-calorie veggies for your fridge. I believe in packing your lunch every day if your job allows. Take your veggies with you to the office every day and eat them at the beginning of your lunch. A longer life awaits you!

Preventing Self-Sabotage

2006-11-11T05:24:00.000-08:00

We've all done it. Our program is going along very nicely and we lose focus for one reason or another...oh no, it looks like self-sabotage!

What causes us to sabotage our weight-loss efforts? Don't we know better? How can we prevent ourselves from behaviours that we'll later regret?

As in most situations that involve change, we are best prepared by understanding ourselves and telling the truth. Let's examine some likely scenarios...after all, fore-warned is fore-armed. Here are some sage words from Susan Mendelsohn, a licensed psychologist who works with a variety of addictions and specializes in managing eating disorders.

Old habits are more comfortable. Even though those old behaviors are nonproductive, they actually feel more comfortable to us for the mere reason that we know what to expect. Heading into uncharted territory may feel uncomfortable for us. Basically, the more you travel the same path, the more difficult it becomes to change directions. Only by breaking out of old routines can you make exciting new discoveries. You may soon discover that those old habits are not as comforting as you once thought.
Change is tough. Change takes time to plan for and is certainly not easy. But, sometimes the things that are most difficult are those that have the greatest payoff. Change requires need, desire, information, self-efficacy and movement. It takes patience, discipline, perseverance, self-discipline, responsibility and sacrifice. Without change there can be no breakthroughs! Let’s work together and break through those barriers.
Throughout history, the greatest achievements have come only after countless failures. There would be no phones, computers or electricity if certain individuals had just given up! Imagine what our world would be like if we all gave up!
Immediate gratification. If you are an individual who wants immediate results, then you will probably never give yourself the chance to be the healthiest or most content you can be later on. People tend to sabotage their new and healthy habits, because they are not seeing the fruits of their labor immediately. If you want to live a healthy lifestyle, it takes time for your mind and body to become regulated. Give your mind and body the courtesy and the time they need to adjust and you’ll reap the benefits of a lifetime of wellness.
Fear of the unknown. Many folks fear what hasn’t even occurred yet. Why? Most likely, it is an irrational idea that change may lead to other problematic issues. But how in the world would you ever know if you haven’t experienced those changes? Fear can result in preventing us from the experience of a whole new life! Cross the bridge of fear if and when the circumstances call for it. Don’t fret about what cannot be controlled.
Strong emotions. Your emotions may have a stronger hold on you than you ever imagined. Yes, both positive (the feeling-good feelings) and negative (the feeling-bad feelings) emotions can cause you to sabotage your efforts in a single moment. Emotional highs and lows are both culprits in sabotaging efforts, especially with weight management. When we feel “high,” we feel invincible and simply forget that we have to remain conscious in the choices we make. For instance, let’s say you just got a promotion. What is the first thing you do? Many folks say, “Let’s go celebrate.” Celebration is more than understandable and deserved, but how is it that we celebrate? Usually, we celebrate with a nice expensive dinner out on the town and other potentially harmful substances (alcohol, drugs, etc). Hence, we make a decision, either unconsciously or consciously that, “I deserve to pig out” or “get drunk,” because I have earned the right. At that moment, our “feeling good” emotions have taken over and may leave us with a mess to clean up later. On the other hand, those negative emotions, or the “feeling bad” ones, can wreak havoc on our achievements as well. Most of us do not enjoy feeling down, and many of us turn to food (or other substances) as an escape from those issues and feelings that we choose not to deal with. Yes, this is a choice we make.
Obstacles! Yes, roadblocks are inevitable! Unpleasant and unexpected situations arise from time to time. So what? Should you use them as an excuse to quit your efforts at becoming healthy? I think not! If you think of barriers as a challenge rather than a threat, it is more probable that you will persist. Continuous effort will break down the barriers and conquer seemingly immoveable mountains! Don’t judge yourself as bad or worthless if you have a setback. Basically, stop judging yourself at all. Survival of the fittest is the ageless law of nature. The fittest are those that have the ability to adapt to rapidly changing conditions and endure difficult situations. Don’t get discouraged by a temporary defeat. You can do anything you want to if you stick to your plan long enough. Each step, whether it brings success or failure, supplies you with new understanding and enriches your journey.
Excuses. Just another reason that we tend to sabotage our efforts. Too many of us are used to thinking and acting like children. By this, I mean we have grown accustomed to blaming others for our misery. It is time to act like an adult by taking responsibility for your own actions. Once you can take responsibility, it is up to you to push on. If you look for external reinforcement, you are giving power to those around you. Once you give up that power, you are doomed to accept others’ expectations of how you should look, how you should act, how you should feel, etc. This is a sure-fire way of sabotaging your efforts at anything you attempt to accomplish!

What do you do when adversity hits home? Will you complain, blame or act? Will you panic or persist? Will you find excuses to quit or give up, or will you look for reasons to push forward?

The job of a Wellness Coach is to support you to follow through on your plans. Your coach provides a committed listener, someone who actually cares whether you do what you say you're going to do. It's called "accountability." When you're accountable to someone, it doesn't mean that you've given up your power. Quite the contrary, it means that you've told yourself that failure is not an option and you've reached out to get the support you need to accomplish your goals, whatever they may be.

Body Transformation, as I've said before, requires major amounts of consistency. Current research says that even one bad (high fat, low nutrition) meal can have a negative effect on your body, when you're trying to make positive changes. Doing some physical activity now and then will not change your metabolism or burn your extra body fat.

Once we set up your program, which is based on your goals and your lifestyle, we work together to keep you on the path from where you are now to where you want to go.

The Executive Challenge will be launching soon. Wouldn't you like to lose 20 pounds in 90 days, starting on January 1st. Will weight-loss be one of your New Year's Resolutions? Once you've lost the first 20 pounds, you'll realize that you can do anything you set your mind to! Your other goals will suddenly seem VERY attainable. And isn't that what we all want? The magic of goal-getting!

Sign up now to join the Executive Challenge. Space is limited to 15 participants. We've received many inquiries and our panel is busy reviewing them. If you've already expressed an interest, you'll be hearing from us soon. If not, go to executivechallenge@hotmail.com and let us know that you are committed to losing 20 pounds in 90 days. Your success story will be featured in an upcoming book on the subject of Body Transformation.

I just know that you can Get Your Body Back...Billie

Cold Weather Brings Immune System Challenges

2006-11-07T05:10:00.000-08:00

Do we catch colds from our loved ones or do our compromised immune systems fail us when there's a season change and a drastic change in the weather?

In 1999, I was singing my heart out with the Vancouver Soul Gospel Choir. I sing lead alto, and I have always had a love for Gospel music, especially the hand-clapping, toe-tapping variety that Checo Tohomaso leads so well.

One month before our Christmas Concert, I got a cold. Colds used to hit me in the chest first and, as it got worse and worse, I began to lose my voice. Within a few days, I had full-blown laryngitis; I didn't have a voice at all.

Sadly, I attended the concert as a spectator, yearning to sing along with my alto section but, relegated to the pews, I sang along only in my mind.

By New Years, my voice had returned and I was happy to put that cold behind me. The weeks went by with the typical Vancouver winter, damp and dreary, with the odd tease of brilliant sunshine to remind me why I moved from the Prairies to the West Coast.

But in February of 2000, another cold threatened. I did everything I could think of to stave it off (Vitamin C, Echinacea, zinc lozenges, etc) but, not only did it return with a vengeance, it took my voice with it once again. I was furious at the Universe. As the days turned into three weeks, I became a man-on-a-mission. I was after a solution to ramp-up my immune system.

We have some local natural health publications here and I came upon a tiny ad in Shared Vision magazine, promising great health results. I was desperate but not stupid and, thinking I'd heard it all before, I called the number to query the guy about his claims.

In fact, he shared the story of his wife, who had suffered from a weakened liver and he said she had recovered her health enough to be put on the transplant list. They felt that she had done so with the help of a supplement line from San Diego called Bodywise.

As I've said, I was highly skeptical but I was young and adventurous so, rather than take his word for it, I called San Diego. People I spoke to there backed up everything my new friend in Langley had said. A plane trip was in order, to see for myself what this company could afford me.

During my trip, my admiration of this company and their people and products grew and grew. I visited the lab, and spoke with the company President, who had owned the pharmaceutical-grade manufacturing plant since the late 50's. They gave regular tours of the facility and I was able to participate in a chat with the scientists. Also, I was able to talk to many people who claimed that they had recovered their health with the help of this wonderful company and their nutraceuticals.

So, with some hesitation, I became involved, first as a customer and, later on, as a distributor, intent on spreading the good word to the folks of British Columbia and beyond.

It is now coming to the close of 2006 and I can say, unequivocally, that I have not had a cold or a flu since that last bout of laryngitis so many years ago. I am in the fourth year at my current job, where I work with a non-profit society, helping unemployed women get into the work force. You can ask our Executive Director...I have never had a sick day. I would like to invite you to follow me and find your own path to wellness.

No one knows your body like you do and every one is so different.

When colds, the flu and other pesky illnesses lurk on every bus, phone and banister, it's wise to try to bolster your immune system with nutrients that'll help you to stave off sickness.To keep your body in top working order, aim for the basics of a healthy diet. Consume plenty of fruits and vegetables, and opt for whole grains over refined ones to provide the most vitamins, minerals and phytochemicals -- disease-fighting compounds from plant foods.

There are also certain nutrients that provide a sound foundation. As a Registered Holistic Nutritionist, I suggest taking nutritional supplements at the recommended daily intake level. Keep an eye out for the following food sources of nutrients, while you use supplements in the areas where you feel you have a shortfall.

Here are some final thoughts from www.homemakers.com on strengthening your immune system.

1. Protein - People often look for lesser-known nutrients or supplements while paying little attention to protein intakes. But adequate protein -- at least 46 grams per day -- provides a foundation for essential components of the immune system, including white blood cells and antibodies. Go for moderate portions of protein-rich options such as fish, lean meats and poultry, eggs, soy foods, legumes and nuts.

2. Iron - It's a mineral that young women are often lacking, but dietary shortfalls can occur at any age. Red meat, eggs, legumes, dark leafy greens and whole- grain products supply dietary iron. But to boost absorption of iron from plant sources, it's recommended that you consume a vitamin C-rich food at the same meal.

3. Selenium - This important player in immune function is needed only in small amounts. Brazil nuts, meat, fish and poultry all supply this mineral.

4. Zinc - Too little or too much of this mineral can lead to a compromised immune system because zinc is significantly involved in immune-system development and reactivity. Meat, seafood, poultry, eggs, legumes, whole grains and milk are all chock-full of zinc. While earlier studies found inconsistent results, the latest on zinc gluconate lozenges shows that they seem to shorten the duration and severity of symptoms of the common cold when administered within 24 hours of the onset of symptoms.

5. Vitamin A - One of the roles of vitamin A in the immune system is to maintain healthy mucous membranes, which provide protective barriers throughout the body to help fight off infection by blocking the viruses or bacteria from entering the blood stream. Sources include meat and plant foods rich in the orange pigment beta-carotene, which converts to vitamin A in the body. Carrots, squash and pumpkin are just a few beta-carotene-rich options.

6. Vitamin C - A vitamin with anti-inflammatory effects, Vitamin C helps the immune system by decreasing inflammation. This in turn results in fewer symptoms of pain, such as a sore throat, and also helps maintain healthy mucous membranes. Berries, melon, citrus fruits and tomatoes are a few examples of fruits and vegetables that fit the bill. There is a long-held belief that vitamin C can prevent colds, but research doesn't back it up. Supplements may lessen the symptoms and shorten the duration. Large amounts over time are linked to an increased risk of kidney stones, and for some, the acidic content of vitamin C, or ascorbic acid as it is called on food ingredient labels, can cause gastrointestinal upsets.

7. Vitamin E - Also an integral part of a healthy immune system, this vitamin has received some bad press as of late. Keep your intake of Vitamin E supplements moderate and consume foods rich in vitamin E, such as vegetable oils, nuts and seeds, avocados and margarine. Remember to keep your consumption of all fats, including oils, to a minimum.

8. Omega-3 fatty acids (EFAs) - For those with overactive immune systems, which includes those with autoimmune diseases as well as allergies, scientists have been investigating a number of foods and nutrients that may calm the immune system. Omega-3 fatty acids have been at the centre of much of this research. This group of unsaturated fats, found in foods including cold water fish such as salmon, trout and herring, and nuts and seeds such as walnuts, may have potential as anti-inflammatory compounds that may calm overactive immune systems. Researchers are still trying to determine which of these fatty acids have the most potent effects.

The fact that being obese is linked to a host of illnesses such as heart disease, stroke, diabetes and certain cancers comes as no surprise to most women. But its connection to impaired immune-system function is not well known. While achieving and maintaining a healthy weight improves immune system performance, yo-yo dieting, in which a significant amount of weight is lost and regained, can do the opposite.

For information on the supplements I've used to strengthen my immune system and keep me healthy and sick-day-free, e-mail me at getyourbodyback@hotmail.com and I'll be happy to answer your questions and share my results with you.

I just know that you can Get Your Body Back - Billie

Massive Amounts of Consistency

2006-11-06T05:03:00.000-08:00

Good Morning, all of you with Weight Loss Goals and Dreams.

As the holiday season ramps up, I suggest you set some goals for your party-participation.

There's just no way we want to be walking into January 1st together, another 5-7 pounds behind the 8-ball.

On December 1st, we begin the planning phase of the Executive Challenge. Why are we planning? Why don't we just jump right in?

Because human nature says that change is difficult; that we resist change; some of us even hate changes that we know we have to make or that we know will be good for us.

December 1st is when we start focusing on the destination, not on the journey. There's your first pre-2007 goal right there. Join the Executive Challenge and get started on the path to Optimum Health.

The Executive Challenge is an opportunity for you to drop the excuses and cut the crap. We're not talking therapy here; if you need a therapist, I support you in getting one right now. The Challenge is about working with your mind and your body in a whole new way. Do I care why you've gained weight? Of course. But do I care more about how you're going to get it off and keep it off? You bet I do!

And am I going to try and prevent you from welcoming the New Year with additional baggage, in the form of a few extra pounds of blubber? I most definitely am!

Remember, the food industry IS AGAINST YOU! They simply want you to eat more and more of whatever they produce.

The beverage industry IS AGAINST YOU! There is very little that's good for you that comes out of a can or a bottle.

Even the exercise industry IS AGAINST YOU! They couldn't give a crap if you actually USE the machines and the gym memberships you buy - they only care that you spend your heard-earned money on their products and fatten their bank accounts!

In the words of Ralph Calzadilla, Fitness Pro, "As always, your ultimate success in achieving your goals is based on effective exercise (weight training and cardio), following a great nutrition plan and massive amounts of consistency. The formula never changes."

Signing up for the Executive Challenge will put the formula into your hands.

Send me an e-mail about getting on board at executivechallenge@hotmail.com . I just know that you can Get Your Body Back...Billie

November is Prevent Diabetes Month

2006-11-04T08:46:00.000-08:00

For this post, I am borrowing from the Canadian Diabetes Association. Did you know that November was Prevent Diabetes Month?

Let's not take this stuff lightly. My son is just turning 20, slender, and handsome, and was recently diagnosed as pre-diabetic. Like most young people, his favorite food group has always been SUGAR. Now he has finally decided to listen to his body, change his diet and add some physical activity to his life.

Here is a 30-point message from their website or go visit www.getserious.ca for a personal look at whether you are a candidate for developing diabetes in your lifetime.

BETTER YOUR ODDS
Top 30 Tips for Managing Diabetes and Preventing Type 2

1. Get off to a winning start with the ‘Better Your Odds’ Action Plan at www.getserious.ca. Even if you don’t have diabetes, the action plan can cut your risk of heart disease.

2. Manage your blood glucose levels: an A1C of 7% or below is recommended. Keep levels in check with a healthy meal plan, active lifestyle, and – in some cases – medication.

3. Talk to your health team about using a blood glucose meter.

4. Ask your local Canadian Diabetes Association if your province or territory subsidizes the cost of blood glucose monitoring supplies.

5. You may have pre-diabetes, if your blood glucose levels are higher than normal but not at the diabetes diagnosis level. Good health management can cut heart disease risk and avoid or delay type 2 diabetes.

6. Manage your cholesterol levels. Follow the new lipid (blood fats) guidelines. LDL cholesterol target is 2.0 mmol/L or lower and the new total cholesterol/HDL target is less than 4.0.

7. Have blood lipids measured when first diagnosed with diabetes, and then every 1 to 3 years – or more often. Lifestyle management is important to managing levels, but medications may also be prescribed.

8. Keep your cholesterol in check - watch what’s on your plate. Use spices and herbs to boost flavour without fat. For dips or sauce, use salsa instead of gravy or cream-based sauces.

9. Even if you don’t have diabetes, cut your cardiovascular risk by keeping tabs on lipid levels and by following good lifestyle practices.

10. Are you overweight? A weight loss of just 5 to 10% can improve your lipid profile. Reduce your risks with regular exercise and a well-balanced meal plan.

11. Manage your blood pressure. Aim to be at or below 130/80. Good lifestyle management plays a key role. In addition to exercise and healthy meal plan recommendations with lots of vegetables and fruit, you may also be advised to limit salt and alcohol.

12. Don’t rely on lifestyle changes alone to manage blood pressure. Medication is also a common ‘must’ to reduce and maintain healthy levels.

13. Even if you don’t have diabetes, keeping blood pressure under control is important for overall health, and reduces cardiovascular risk.

14. If you smoke, start a program to quit. If you have diabetes and smoke, you are three times more likely to die of heart disease or stroke than people without diabetes.

15. Eat breakfast. You’re less likely to over-eat or indulge in fatty snacks later in the day.
…/2

- 2 -

16. Manage your weight. Reaching and maintaining a healthy weight will help you control blood glucose, blood fats, and blood pressure – and reduce your risk of heart disease and stroke.

17. If you have diabetes, ask your doctor to refer you to a registered dietitian

18. Eat your way to health with an energy-restricted, well-balanced meal plan that’s high in fibre and low in dietary cholesterol, saturated fats, trans fatty acids, and refined carbohydrates.

19. Pile more veggies onto your plate. Vegetables are high in nutrients but low in calories.

20. Just for today…skip the donut with your coffee; drink water instead of pop; walk around the block at lunchtime.

21. Find it hard to get enough fruit? Add it to your main meals. Try sliced peach or mango with pork and chicken; toss grapes or berries into salads; or make a fruit salsa to go with a spicy menu.

22. Try frozen fruits and berries as a refreshing dessert. Or start your meal with a chilled fruit soup.

23. Up your fibre intake by enjoying an orange instead of orange juice; add kidney beans to salads and pastas; choose whole wheat bread over white – and toss a handful of frozen peas into pasta dishes, stir-fries and casseroles.

24. Go nuts! Add them to salads or grain dishes; toss some in with stir-fries.

25. Check out the healthy and tasty recipes at getserious.ca. Order a cookbook from the Canadian Diabetes Association. They’re chockfull of great ideas on how to eat well.

26. Have an annual check up with your doctor, even if you feel fine, especially if you are 40 or older. Many conditions, including diabetes and high blood pressure, often have no symptoms.

27. Whether or not you have diabetes, almost everyone will benefit from regular physical activity. Be creative about integrating physical activity into your life. Instead of going for a coffee with a friend, take a walk together. Instead of watching a video with your kids, take the gang to the skating rink.

28. Don’t try to change your whole lifestyle in one go. Pick one new healthy habit a week. Ease into the exercise groove. Start with 5 minutes today, and add 5 minutes a day.

29. Check out your cardiovascular age. You may be older – or younger – than you think! Enter your personal information in the quiz available at www.getserious.ca to learn your cardiovascular age, along with valuable facts like the number of years that smoking adds to your age.

Get serious about diabetes management and prevention – today. Type 2 diabetes can be avoided or delayed with good health management and a healthy lifestyle.

I just know that you can Get Your Body Back...Billie

The Physical Component of the Wellness Wheel

2006-10-28T06:03:00.000-07:00

Let's talk about Heart Health today...

Heart disease is still our nation's number one disease killer - in spite of decades of low cholesterol diets - in spite of an abundance of drugs and surgical procedures. Atherosclerosis has reached epidemic proportions.

From The National Post, October 25, 2006

"North America is in the midst of a heart failure epidemic that will only get worse because of ageing Baby Boomers and more people surviving heart attacks with damaged hearts. This is what 3500 delegates were told at the Canadian Cardiovascular Congress held in Vancouver this week.

Dr. Malcolm Arnold, a London, Ont., cardiologist who heads a national task force on newly released diagnosis and treatment guidelines, said in an interview that an estimated 400,000 Canadians have heart failure and about 25% of them go to the hospital each year with abnormal heart function symptoms. These range from lightheadedness, breathlessness and fatigue, to swollen legs and feet.

Heart failure is the most common diagnosis in people over age 65, and hospitalizations (13 days, on average) because of it are projected to double in the next 20 years. Heart failure is said to be the only type of serious heart disease that has steadily increased over the fast five to ten years.

To help stem the increase in hospitalizations, the Canadian Cardiovascular Society is asking family doctors to bone up on their heart failure knowledge so they don't waste any time getting patients diagnosed and treated while they wait the weeks to months it takes to get a patient an appointment with a heart specialist."

One of my favorite quotes:
"Those who think they have no time for healthy eating will sooner or later have to find time for illness..." by a British Earl who lived until 1893 (I can give you more specifics, if you care to ask!).

I would go one step further and say that we need to make time for healthy living and eating, and physical activity NOW.

I've been reading a book by David Rowland, PhD, the founder of the Edison Institute of Nutrition and former publisher of Health Naturally Magazine. He writes that the human body was very cleverly designed to be self-repairing and that we live in a body that has incredible, innate healing wisdom.

I've been impressed by the concept of restoring heart health by natural means. Dr Rowland's program can reverse atherosclerosis (hardening of the arteries, arterial blockages) without surgery.

Here I give you Dr. Rowland's suggestions for the Nutritional Bypass program that consists of:

Reducing one's exposure to harmful factors,
Increasing one's intake of those foods that have a protective effect, and
Taking specific supplements that can help the body remove arterial plaque.

These are Dr. Rowland's guidelines:

Stop smoking.
Exercise regularly.
Eat fish twice weekly.
Increase dietary fibre by consuming 100% whole grains, vegetables, nuts, seeds or legumes at each meal. Use fresh, raw fruit for snacks.
Drink at least 8 large glasses of purified water daily.
Reduce intake of polyunsaturated oils. Use butter, olive oil or peanut oil.
Restrict consumption of concentrated sugars of all kinds (sucrose, glucose, fructose, white sugar, brown sugar, corn syrup, maple syrup, honey, molasses, etc).
Eliminate caffeine. Use herbal teas, coffee substitutes, pure water, fruit juices or decaffeinated beverages.
Limit intake of alcoholic beverages.
Avoid processed meats.
Reduce exposure to radiation, x-rays, exhaust fumes and other suspect inhalant chemicals.
Strengthen the immune system by taking specific supplements, which give the body the raw materials it needs to heal itself.

Don't wait until heart disease finds you in the doctor's office. I recommend you implement the first 11 points by systematically changing your dietary and activity habits.

For the 12th point, I recommend you consider a supplement I discovered almost ten years ago, produced by a company near San Diego, CA called Body Wise International:

Cardio Wise is a superior formula with targeted nutrients that have been shown to support cardiac health. It has a unique balance of anti-oxidants, vitamins and minerals to maintain heart health. It contains an expert blend of modern science and traditional botanicals to support heart health.

The nutrients in Cardio Wise were specially selected for their known benefits in supporting heart health. The formula is rich in important B vitamins - niacin, folic acid, and vitamin B12, known to be integral to heart health functioning.

Cardio Wise is an excellent source of antioxidants that are known to support heart health: vitamin C, vitamin E, and Pycnogenol (R) are all excellent sources of antioxidants.

Amino acids, the building blocks of protein, work together. A number of them have special properties and may be taken in supplement form. Cardio Wise contains Taurine, L-Cysteine and Carnitine, amino acids that are known for their heart-supporting properties.

Hawthorn berries and garlic are traditional herbs that have been shown to support healthy heart functioning.

The product contains no yeast, no egg, no gluten, no dairy, no artificial coloring, no flavoring, and no preservatives. I can supply you with their 17-point manufacturing criteria, which comes with every product. Free shipping is available anywhere in North America.

Remember, you own your body. You can take control of it. You can direct the course of your own health without having to trust blindly in anyone else to do it for you. You have the ability to prevent and reverse serious health problems, to improve the quality, and perhaps even the length of your life, as so many others have done already. The choice is yours.

For more information on this and other health-promoting ideas and products, please e-mail me at getyourbodyback@hotmail.com and I will respond within 24 hours. And don't forget about the Executive Challenge. We've had lots of inquiries and the respondents will be contacted in the next few weeks to see if they meet the criteria to become one of the 15 case studies for our book. To express your interest in The Challenge, which will begin with the preparation phase on December 1st, e-mail me at executivechallenge@hotmail.com.

I just know that you can Get Your Body Back...Billie

The Wellness Wheel

2006-10-26T06:21:00.000-07:00

Wellness means different things to different people but we know that wellness, with all its various components, is important for everyone.

What is a working definition of Wellness?

It encompasses the active, lifelong process of educating ourselves and making life choices that will lead to optimal health and a more successful and balanced existence.

Wellness is multi-dimensional and is based on the premise that our minds, bodies, spirits, and our sense of community, are all important and interrelated.

The Wellness Wheel offers an integrated overview of human life. It encourages the development of a harmonious balance of life components that result in overall well-being.

The six components of the Wellness Wheel are: Physical, Emotional, Occupational, Social, Intellectual, and Spiritual.

When we focus an inordinate amount of time on one area, and neglect other areas, our lives are out of balance. For example, this can often happen with the Occupational area. Some people spend so much time at their jobs, that they have little time for anything else. The other areas of their life suffer.

If you're a new business owner, perhaps you have to invest this time in the start-up phase. But, if it's been a few years and you still don't "have a life", it's time to re-evaluate your business game-plan. Other areas of your life may be suffering from neglect. And you are suffering along with them.

As the Dalai Lama once said, "I believe both external things and internal development are important, and must be developed side by side so as to achieve a good balance between them. "

The next six postings will each cover a component of the Wellness Wheel. As a Wellness Coach, I strongly believe that, in order to be truly happy with our lives, we must strive for success in all of these areas.

If you would like a transcript of the Dalai Lama's recent talk in Vancouver, BC, please e-mail me at bsinclaircoaching@hotmail.com and I will be happy to send it to you in an attached Word document.

As always, I just know that you can Get Your Body Back...and achieve a life of balance!

Yours, in wisdom and health, Billie

Measuring Your Success

2006-10-18T05:55:00.000-07:00

We all know that being overweight increases our risks associated with many illnesses and conditions. To name a few:

Heart disease and stroke
High blood pressure
Diabetes
Cancer
Gallbladder disease and gallstones
Osteoarthritis
Gout
Breathing problems, such as sleep apnea and asthma

But how do we measure our degree of risk?

Today, obesity is commonly measured by using a mathematical formula called the Body Mass Index.

BMI is determined by dividing your weight in pounds by your height in inches squared and then multiplying by 705. For example, a woman who is 5'6" and weighs 190 would have a BMI of 31.

That sounds complicated, right?

(This calculation is based on the formula example from: The Calorie Council www.caloriecouncil.org)

How do you use this information in your real life? Fortunately, there is a more simple way to get this calculation.

To calculate your BMI, go to www.nhlbisupport.com/bmi and input your height and weight. This online calculator will give you your results immediately.

An individual is considered underweight if their BMI is less than 18.5.
BMI of 18.5 to 24.9 is considered a "normal" measurement.
Individuals who fall into the BMI range of 25 to 34.9 begin having some health risk concerns.
Specifically those who have a waist size of more than 40 inches for men, or 35 inches for women, have a higher risk for obesity-related health problems such as diabetes, high blood pressure, and heart disease.
BMI of 30 or more qualifies an individual as obese.
BMI over 40 indicates that a person is morbidly obese.

I'll use myself as a guinea pig here. We all have weight fluctuations, preferably minimal ones. When my weight is around 130, my BMI is 24.9. Considered on the high-end of Normal.

If my weight should fluctuate to 135, my BMI is 25.5, and I cross the line to Overweight on the BMI scale (over 25).

So I know that it's in my best interest to keep my weight around 130 or lower, for the sake of my health and longevity. This is a good measure for me to work with, compared to a weight scale, which doesn't give me enough of a picture of my overall risks.

Go to the BMI calculator now and enter your current numbers to get your current reading. Then keep entering a lower weight until your reading comes out in the Normal range, which is 18.5-24.9. This will give you a reading to set your healthy weight-goals by.

These results are based on your height and general frame. A smaller-framed person may prefer to be on the lower end of Normal, while a larger-framed person may prefer to be on the higher-end of Normal.

Play with the numbers. Then consider joining the Executive Challenge and let my team of experts help you lose 20 pounds in 90 days. Have your success story profiled in our new book. For more information, e-mail us at executivechallenge@hotmail.com. We're looking for 15 case studies and there are only a few spots left...

The important thing is to be aware of your risks, and following your BMI is a great way to measure your progress. I just know that you can Get Your Body Back...

Why Nutritional Supplements?

2006-10-12T05:12:00.000-07:00

In 2002, Harvard researchers Robert Fletcher and Kathleen Fairfield convinced the conservative Journal of the American Medical Association to rewrite its policy guidelines on the use of vitamin supplements, based on a landmark review of 38 years of scientific evidence. In two reports, the authors concluded that the current North American diet -- while sufficient to prevent vitamin deficiency diseases, such as scurvy -- is inadequate to support optimal health.

They concluded that given today's diet, daily supplementation with a multiple vitamin “is a prudent preventive measure against chronic disease.”

The case is very strong for taking the necessary nutritional supplementation; the body requires 17 vitamins and vitamin-like substances, a diverse group of plant-based antioxidants, and at least 14 trace elements and minerals.

Like the four basic nutrients (water, carbohydrates, protein, and fats), vitamins and minerals are essential to life. They are often referred to as micronutrients simply because they are needed in relatively small amounts compared with the four basic nutrients.

When beginning a Body Transformation program, it's important to get the proper balance of protein, carbohydrates, and fats, along with all the essential nutrients that the body needs for optimum functioning. Many of today's popular fad diets and meal replacements are designed for quick weight loss, without long-term maintenance and optimum health in mind.

Resist the urge to cut out whole food groups (carbs, for example), restrict calories (how little can I eat and still function?), or consume one main food (vegetable soup or bananas, anyone?)...

The Get Your Body Back program offers a proven system for losing 20 pounds in 90 days, plus the ability to either maintain that fat loss, or to continue losing the next 20 pounds.

You can say goodbye to fads, diet pills and yo-yo dieting forever, once you've gained the knowledge and the experience to work with your body, and give it what it needs for optimum health and an energetic life.

Imagine feeling that good! I know you can Get Your Body Back!

Weight Gains over Holiday Season

2006-10-03T05:19:00.000-07:00

Both the Canadian (October) and the American (November) Thanksgiving holidays are just around the corner. I hate to say it but Christmas is shortly after that. For most men and women, this time of year signals weight gain of between 5 to 10 pounds.

This, in itself, wouldn't be such a big deal. But the facts are that most people have this happen EVERY major holiday and, over the year, a few pounds creep on at each big meal or holiday. Do you realize that, if you gain just a small 1-2 pounds per month, by the end of the year you are 15 - 20 pounds heavier than you were the year before? But everyone knows how hard it is to hang on to the weight you're at and not gain a few pounds here and there.

Let me add that some careers are on the "buffet circuit". You go from one meeting to the next, from a grand opening to an awards night, from the company convention to the planning sessions. Every company function is complete with an array of non-resistable goodies.

And with busy careers, executive and otherwise, who has time for a visit to the gym or a run in the neighborhood, to burn off all those rich, wonderful calories?

That's right - very few people. And you're reading my blog right now, looking for the solution to on-going weight gain. You're not weak, you're not lazy, you're not even addicted to food (most of the time) and it's not that you lack willpower. It's just that a lot of things are against you in this situation. Your body is being asked for the impossible.

Body Transformation will be the topic of a book being written this year. Like any good book, we need more stories about real people; ordinary business-people who have struggled with their weight and achieved victory over the battle of the bulge.

Do you want to be one of those stories? If so, find out more about the Executive Challenge. We know how to help you lose 20 pounds in 90 days. And, once you've learned the steps and achieved your goal, you'll never have to fight with seasonal weight-gain again.

For more info, contact us at executivechallenge@hotmail.com

After all, you do want to Get Your Body Back, don't you?! I DID IT! SO CAN YOU!