As 2012 comes to a close, we all take a look at what we have, or have not accomplished. I have been very blessed in both my personal and professional life. I travelled to the other side of the world on an amazing family holiday and I became an entrepreneur doing what I love most, talking about food!
I can't express enough how much I appreciate each and everyone of you, family, friends and clients. If it wasn't for you, giving me love, support, encouragement and faith, I wouldn't be where I am today. I have to admit, I thought I would be a little farther ahead than I am, but I'm not discouraged by it, rather encouraged by what I plan to accomplish in 2013.
To start off the New Year, I have given my website a new look!! I hope you like it. I have added a recipe page that will include some of my favourite recipes (check it out, there's one there now!), as well as continue to provide you with up to date information on health and wellness.
Another exciting path I have taken is adding "Fitness Trainer" to my resume and will let you know as soon as I am fully certified (will be very soon so stay tuned...). I believe whole heartedly that one can't be healthy by healthy eating alone, fitness is an integral part of the process.
So in the meantime, have a Happy New Year, be safe, happy and healthy!
In good health,
So the holiday season is now officially upon us, and we even have the snow to make it look like winter (at least here in Vancouver). There is ONE hideous word that I associate the holidays with even though there are many others that start with F.
FUN. FESTIVE. FAMILY. FINANCIALLY DRAINING. FATIGUE. FLAMBOYANT. FOOD.
It’s the last word that really stands out in my mind. I’m sure it’s the same for you.
The F word.
The dirty little word that is synonymous with the holidays. This time of year marks the fantastically festive fun family food-a-thon followed by FAT gain. Phew…that’s a sentence for you.
But, it’s ok. After all the food comes the Resolutions and the promises you make to yourself to shed the ugly fat that you just gained.
Well, there is a way around that. Instead of tinkering with the F word why don’t you resolve to stay the same weight over the holiday and not gain 1 pound of fat?
Here’s a challenge for you…step on the scale right now and mark down your weight. Weigh yourself again on January 1st.
Is your weight the same?
So the challenge is to keep your weight the exact same as it is right now until January 1st. If it does stay the same then you should jump with both feet into your New Years Resolutions because you will probably achieve them.
If not, and the number on the scale went up (sad face) it’s time seek out some nutrition coaching. Research shows that those who gain weight over the holidays never lose it and each year it accumulates.
To help you win your personal challenge follow my 4 tips for fighting fat loss below. They might seem unconventional but they work.
1. Add 1 heaping tbsp of ground chia seeds to your breakfast daily. Chia seeds are a fantastic mixture of good quality fats and fiber. Adding ground chia will help to keep your blood sugar levels stable throughout the day (look at all the F words in that sentence J)
2. Eat breakfast within 1 hour of waking up EVEN if you aren’t hungry. It’s important to spark your metabolism first thing in the morning. Eating a low glycemic breakfast with some protein helps to rev up your metabolism rather than promote fat storage.
3. Drink 2 Liters of water per day. Dehydration masks itself as hunger and food cravings. Enough said.
4. Avoid high sugar/processed carbs all together but especially after 3pm. Your body needs complex high carbs to function optimally during the day but as the day comes to an end if you don’t burn the energy from the carbs it’s likely to get stored as fat. If fat loss and/or weight maintenance is your goal then avoid most medium to high glycemic carbs after 3pm. Look at the list below of which carbs to avoid:
Granola Bars Milk Chocolate
Rice Frozen Yoghurt
White Potatoes Ice Cream
Bananas Calorie Filled Beverages
This isn’t a complete list but I’m sure you get the idea. Take my challenge seriously. Go and weigh yourself. If you find you are using the F word way too much over the next couple of weeks give me a call at 778-836-3831 or email me at email@example.com.
In good health,
Cheryl Wahl, RHN
PS You don’t need to wait until January 1 to fight the F word. Stay tuned for my BIG boxing day sale announcement.
This is the time of year when insulin levels can sky rocket throwing your blood sugar levels all out of whack causing you to store the food you eat as fat. Your focus should be on eating balanced meals while consuming low glycemic foods if you want to avoid to typical 5-7 pound weight gain that accompanies all of the yuletide cheer.
There is something to celebrate other then the upcoming holidays…there are a number of food tips that will help you to lower the glycemic index of your meals or snacks to help stabilize blood sugar levels as well as simple food swaps that will help you keep your weight in check this holiday season.
If you are unsure whether you are making quality food choices that keep your blood sugar levels in check use the link below to download a 5-day food tracker. Fill it out for 4 days during the week and 1 day on the weekend. Call me at 778-836-3831 to schedule your complimentary nutrition analysis so I can help you achieve your health and weight loss goals this holiday season.
In good health,
Cheryl Wahl, RHN
Home cooking is starting to make a comeback but it’s not like the home cooked meal your grandmother used to make. If the words free-range, grass fed, antibiotic free, hormone free, organic, local and/or non-GMO are not somehow included in the dinner menu you are probably feeling a bit nutritiously inferior. Forget the all the hype and go old school, to the freezer section. It’s the ordinary frozen foods found right in your local grocery store that may end up being the healthiest and won’t break the bank account at the check out line.
What you may not know is that some frozen foods are actually better for you than the supposedly fresh ones. The flash freeze method was invented in the 1920’s. Before this vegetables were frozen at slow temperatures causing large ice crystals to form in food, damaging its fibrous and cellular structure and robbing it of taste and texture. A man by the name of Clarence Birdseye created the flash freezing technique that freezes veggies superfast and keeps them super cold. This ensures that only small crystals form and preserve much of the vitamins and freshness.
Since the 1920’s technology has advanced and a couple of new tricks have been invented to improve quality. Blanching fruits and vegetables before freezing deactivates the oxidation process that causes browning, degrades colours and nutrient content. The best part is that blanching actually increases the fibrous content of the foods making it even better and lower glycemic.
The downside to blanching is that the water-soluble vitamins C and various B’s decrease in nutrient quality somewhat. Steaming is preferable to blanching before freezing but it’s more expensive which is why most manufactures don’t do it. This is where label reading comes in. The packaging should tell you the process that went into freezing. So keep an eye on brands that steam rather than blanch. It seems that all other vitamins and nutrients are not affected by flash freezing so you don’t have to fee like you are lacking in the nutrition department or guilty that you are feeding your family second grade food.
5 Tips For The Perfect Freezer Feast:
So, in the hectic schedules of Christmas concerts, office parties and open houses, save some time (and sanity) and serve up some veggies
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