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
Friday, December 28, 2007
Tuesday, December 25, 2007
Is Your Scale Stuck?
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!"
Monday, December 24, 2007
10 Ways to Avoid Holiday Weight Gain Re-Visited
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
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
Sunday, December 23, 2007
5 Top Anti-Aging Tips for 2008
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!
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!
Saturday, December 22, 2007
10 Snacks That You Thought Were Healthy
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.
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.
Friday, December 21, 2007
A Cold- and Flu-Free Winter? Is This Possible?
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.
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.
Monday, December 10, 2007
Prenatal Nutrition
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!
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!
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