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

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:

1. 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.
2. 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).
3. 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.
4. I had started full-time school and was sitting at a desk from 9-5, Monday to Friday.
5. 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...

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...

1. 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?
2. 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!
3. 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.
4. 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.
5. 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.
6. 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

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?

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?

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

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

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

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?

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

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?

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

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

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

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?

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...

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?

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.

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

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

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!