Father's Day is a celebration honouring fathers, or father figures, and celebrating fatherhood, paternal bonds and the influence of fathers in society. It's an unofficial holiday that is celebrated in as many various ways as there are fathers. Whether it's taking him our for a round of golf, letting him sleep in a little, or doing the BBQing for him, just this once. As our children are very active in sports, we will be celebrating with a family brunch and then off to a basketball tournament. After all, he wouldn't be a father without his kids. However you celebrate, have an amazing day. And here's a recipe that you might be inspired to try…I got it from www.myvega.com, they have delicious, plant based recipes that you wouldn't even know are plant based. I dare you to try them. Black Bean Burgers
In good health, Cheryl
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It's an all too familiar sound: the obnoxious tinkling of the ice cream truck passing by the house or park at the most inopportune time. The treats from the truck range from sticky to sweet and you know they are loaded with tons of sugar. But it is tempting to go for a little cool sweetness - I mean, it is darn hot out there. So, how about having your own sweet treats - only this time they are conventional sugar-free! My favorite sweeteners are maple syrup, unpasteurized honey and coconut sugar. We're talking homemade popsicles, gelato and ice cream here. It is surprisingly easy and the flavor is remarkably similar (or superior, depending on who you ask). All you need is a blender, fruity ingredients, some BPA free popsicle molds and a freezer. 1. Greek Yogurt Strawberry Popsicles: 1 cup yogurt, ½ cup milk (cow or almond) 1 cup strawberries (3/4 cup for puree, plus1/4 cup minced), 1 tbsp maple syrup. Add all ingredients (except reserved strawberry bits) into blender and blend until smooth. Transfer to bowl, add bits, and then fill up 6 popsicle molds. Freeze overnight. 2. Mango Gelato: 2 cups frozen mango, juice of half a lime, 2 tbsp coconut cream (the solid part of the coconut milk in the can, when the can has not been shaken), 1 tbsp maple syrup. Puree everything in a blender, serve right away or transfer to container and leave in freezer. 3. Chocolate Chia Ice Cream: 1/2 cup soaked almonds, 2 tbsp of chia seeds soaked in 1/3 cup water, 50 grams of melted 99% chocolate, 1 tsp vanilla extract and 2 tbsp of honey. Add all the ingredients to the blender with an additional 3/4 cup of water, blend until uniformly smooth. Transfer to used ice cream tub and freeze for about 5 hours before serving (any longer will produce an unworkable product). I'd love to hear about your favorite real food summertime treats… post them in the comments below. Happy popsicle making, Cheryl Have you written your cravings off as normal because you’ve been experiencing them for so long? It’s possible that you’ve created quick fix solutions to satisfy those cravings just so they don’t drive you crazy.
There is no shortage of “health” products that make BIG claims to help you lose fat, get rid of cravings or balance your hormones. You’ve probably already bought or tried many of these products in an effort to slim down. Even with all of the free information available now it’s seems harder then ever to get a straight and reliable answer from a trusted source on how to balance your hormones, stabilize blood sugar levels and lose weight without depriving yourself, feeling depressed or angry. Here’s the harsh reality… There is no one single food, pill, powder or tea that will give you the results you are looking for. While that might be hard to hear, it’s true. When you have cravings it’s a result of multiple of physiological triggers that come together to signal you to eat, usually a sugary or salty food. In fact, the signal to eat something sugary or salty can sometimes be so strong that no amount of willpower can overcome it. So how do you overcome your cravings in a realistic way that is maintainable long-term? Tip # 1 Ditch The Idea Of The Magic Pill Solution No matter what your friends, colleague’s, Doctor’s, health food store or Dr. Oz says there is NO one magic pill to get rid of cravings or help you to lose weight. Yes, there are certain supplements that support blood sugar stabilization but if you first don’t remove the food triggers no amount of supplements will help you. Common Food Triggers:
When you are constantly looking for a quick fix magic pill to end your cravings and solve your weight problems you deny your personal responsibility involved in your behavior (food) choices. You can start by accepting that it will take work and effort to balance your hormones and lose weight. After all, you didn’t put the weight on in 14 days… it’s not going to come off in 14 days. Tip # 2 Start Your Day With P & F Do you know why oatmeal is considered to be a good breakfast choice? Why are eggs a popular breakfast food? What you choose for your first meal of the day is probably the most important food choice you can make when you are trying to calm cravings and lose weight. This is because your break-fast sets your hormonal tone for the day. So when you choose foods that spike blood sugar, even if they are “healthy” you are not setting yourself up for an energetic, craving-free day. Just because something is touted as healthy doesn’t mean that it’s the right food choice for you. Start your day with PROTEIN & FIBER to stabilize blood sugar and help you to feel full and energetic all day long. Good P & F Choices:
Tip # 3 Know The Foods That Cut Cravings Even when you make the best food choices, have the right breakfast, plan and prepare your meals you still might have sugar or salt cravings. We live in the real world where there is NO SUCH THING AS PERFECTION. The best thing you can do for yourself is to know which foods satisfy you without setting you up for more cravings later on in the day. Since we all have different food likes and dislikes you will want to test out these foods to see which ones work best for you. Foods That Curb Cravings:
Start using these 3 tips to calm your cravings this week and see how you feel. If you have a favourite food that you feel helps squash your craving, post in the comments below. In good health, Cheryl Wahl, RHN, CPCC, Personal Trainer Did you know that $700,000,000 is spent on laxatives every year!
That’s a lot of money down the toilet (pun intended). There’s one thing I know for sure and that is if you are constipated then it’s going to be much harder for you to lose weight and clean out your system. Let me ask you a rather personal question… do you have a satisfying bowel movement daily? Yes, daily as in every single day? If not then you may be constipated. It doesn’t matter if you’ve always had this problem… it’s still a problem. Chronic constipation can occur with a wide variety of intestinal and systemic illnesses that directly or indirectly slow the movement of fecal material through the large bowel. Nervous system diseases and endocrine disorders frequently lead to chronic constipation. In some cases, constipation may precede other more specific symptoms of the underlying disease like hypothyroidism and Type II Diabetes. You are considered constipated if you have two or more of the following for at least 3 months:
Today I’m sharing a recipe from my Detox 101 - Workshop with you. This recipe has helped many of my clients get things moving in the right direction. Liquid Plumber 1 apple, chopped 2 stalks celery 1 tbsp cinnamon 3 dried figs, soaked in advance 3 tbsp ground flaxseed water, enough for desired consistency Blend all of the ingredients in a blender. It won’t be completely smooth. That’s ok - you want it a little more fibrous than a smoothie. Enjoy! You can find many more recipes like this one in my Detox 101 - Workshop. Details coming soon. Constipation is a serious problem especially when you are trying to lose weight and nothing else seems to be working. Give this recipe a try and let me know if you problem resolves itself. In good health, Cheryl Wahl, RHN, CPCC, Personal Trainer From a health standpoint, vegetables are an unbeatable food: naturally nutrient-rich; better tasting than a vitamin pill; low in calories; high in fibre and packed with disease-fighting phytonutrients. All types of vegetables can be nourishing and delicious – fresh, frozen, canned and juiced.
To maximize your health with vegetables, nutrition experts suggest at least 3 to 5 servings per day – but why stop there? With so many ways to enjoy spring-time goodness, you could easily eat vegetables at breakfast, lunch, dinner and snacks. Here are a dozen daily ways to treat yourself to good health!
Many people don't eat vegetables until dinner. Make a commit to your health - Check off the new ways you want to try to enjoy more veggies during the day: I can add vegetables at breakfast by: □ Adding vegetables like spinach, mushrooms, onion, green or red peppers to an omelet I can add vegetables at lunch and snack by: □ Adding leafy greens, cucumber, or peppers to sandwiches □ Adding different vegetables to a green salad, like broccoli, green beans, asparagus or peas □ Adding a bag of sugar snap peas, carrots, peppers, celery and/or zucchini sticks to my snack □ Adding extra vegetables to soup □ Choosing kale chips or nori instead of potato chips Leave a comment below and let me know how you enjoy your favourite veggies. In good health, Cheryl Wahl, RHN, CPCC, Personal Trainer We all do it, I am guilty of it too: not allowing enough time (or any for that matter) on ourselves. We are busy people, always rushing from here to there, running errands, trying to drop the kids off on time, preparing food, cleaning the house, walking the dog - making sure that everyone else is happy. But where does that leave us? Usually overtired and somewhat unhappy.
This Mother’s Day I challenge you to take some time for yourself and increase your happiness factor. I don’t mean taking an hour to sleep in on exactly Sunday the 11th of May – I mean scheduling time for yourself on an ongoing basis. How can this be done? Well, by starting out slow, creating time and then rekindling something that you have put on the backburner. 1. Find your “MAGIC” time - Lori Kennedy RHN, and founder of WOW Weight Loss, describes this time as, “The time when you are most creative, free from distractions and able to get things done.” For some it is the time after the kids go to bed. For me, sometimes it's before everyone else gets up, or it's at 8:30 once they've all left for school. I knock a few things off my to do list, which gives me clarity and takes off a bit of stress. 2. Improve your sleep - Improving your sleep can be accomplished in a couple of ways. First, turn off your smartphone and laptop 1 hour before bed time. The blue screen from these devices tricks your brain into thinking it is still day-time and makes it harder to fall asleep. Second, download all that info that is swirling around in your brain – that is, make a to-do list before bed, or just write down the things that are bothering you, so they won’t keep you up at night. I call it a brain dump and really helps. 3. Spend one hour doing something that you love - Knitting, gardening, baking, reading, chatting with a friend, drawing, dancing, singing, cuddling, walking, biking, soaking up some rays…the sky is the limit. By incorporating something into your day that you left behind once the kids came around you will start to feel like you are yourself again – boosting your happiness. I know some days are harder than others, and that we all are super busy, but taking these small steps will help you in the long run, and your improved mood will also reduce the stress level in your house, bumping that happiness factor up even more. Mother’s Day Self-Care Maca Balls Recipe Makes 12 balls 1 heaping cup of dried dates 1 cup of shredded coconut 2 tbsp of coconut oil 1/4 cup of maca powder pinch of sea salt Instructions
Recipe from http://keepinghealthygettingstylish.com/2013/10/recipe-coconut-maca-snack-balls-hormonal-balance.html As the weather warms up, staying hydrated becomes more and more important. Water is the quintessential thirst quencher and no other liquid will alleviate dehydration as effectively and as naturally without adding calories to your waistline. Over the years, bottled water has become a manufactured necessity distracting us from how fortunate we are to having potable water flowing from our taps. I just read an article that talked about how much energy and resources are needed for bottle water:
The average person excretes about 2.5 litres of water per day. Breaking a sweat obviously increases that loss. To replace that water loss and maintain proper cell function, we need to drink about two litres of fluid. Eating foods with a high water content will take care of the remaining half litre or so. Indeed, food usually accounts for about 20 percent of our daily fluid intake. Here's a list of the (surprising) foods with the highest moisture content: Cream of wheat. This hot cereal tops all the fruits and vegetables at 155 millilitres of fluid in a three-quarter cup (175 ml) serving. Bonus – it's also high in iron. If you're wheat-free, other cooked cereals like Red River or oat bran provide a similar level of hydration. Yogurt. No added sugar cow's milk, sheep, goat, almond or coconut based yogurt also contains 155 millilitres of liquid in a three-quarter cup (175 g) serving. You also get a small dose of calcium, potassium and protein. Potatoes. Cooked in their skins, in the oven, the lowly spud provides 145 millilitres of moisture per one-half cup (125 ml) serving. Not bad for a food that's so starchy. Salad. As expected, your generic leafy green salad allows you to eat your water. One cup (250 ml) provides about 140 millilitres of water. Surprised it's not a the top of the list? Pears. Finally, the fruit with the highest water content is the delicious pear. (You'd think it was watermelon, right?) Eat your organic pears raw with the skin (after you wash it, of course) for 139 millilitres of sweet juiciness. And remember, when you start to feel thirsty, you're already dehydrated. So sip small amounts all day long and make sure to eat your Fibre-rich foods generally have a low glycemic index (GI), although not all foods with a low GI necessarily have high fibre content.
Eating meals with the right amount of low glycemic index carbohydrate, i.e. the right glycemic load, lowers inflammatory markers and helps you fell fuller longer. According to Harvard researchers, healthy, middle-aged women who ate the meals with the lowest glycemic load had the lowest levels of C-reactive protein, a marker of inflammation in the body. In overweight women who had greater levels of C-reactive protein to begin with, eating higher amounts of low glycemic index foods had an even greater impact on their inflammatory markers. Glycemic Index and Inflammation Insulin resistance means glucose is not effectively cleared from the blood after eating. This extra glucose in the bloodstream causes inflammation. High-GI diet appears to increase insulin resistance after a meal. British researchers compared the effects of a high-fat diet, a low-GI diet, a high-GI diet and a high sucrose (table sugar) diet on insulin resistance in middle-aged men with heart disease risk factors. Despite containing the same number of calories, the high-GI diet caused greater fluctuations in blood sugar and insulin levels. In a recent study published in the American Journal of Clinical Nutrition, Harvard researchers found that eating more high-GI foods significantly increases the amount of high-sensitivity C-reactive protein (CRP) in healthy middle-aged women – regardless of whether they have other risk factors for heart disease. Inflammation in Heart Disease In the same Harvard study, researchers explain that high-GI carbs may boost heart disease risk by exacerbating of pro-inflammatory processes like insulin resistance. Insulin resistance means glucose from food is not effective cleared but lingers in the blood stream triggering inflammation. Eating lots of rapidly digested and absorbed high-GI carbohydrates increases the risk of heart disease, particularly in overweight women who are already prone to insulin resistance. According to research in the May 2009 issue of the American Journal of Clinical Nutrition, long-term intake of grains with different glycemic indexes may affect the extent of inflammation in people with the heart disease risk factors. For example, researchers from Finland found that the glycemic response to the rye bread and pasta are lower than that of oat and wheat bread and potato - with the harmful effects of high blood sugar sticking around in the body for more than two hours. The people involved in this study had metabolic syndrome, which means they were already at higher risk of developing heart disease and other inflammatory conditions. Researchers from Tufts New England Medical Center found greater declines in CRP concentration after consumption of a low glycemic load diets in overweight people. In this study, published in the journal Obesity, 34 overweight people were given calorie-restricted diet that had either a high glycemic load or a low glycemic load. Weight loss aside, the people who ate the low glycemic load diet saw a drop in levels of inflammation in their body. Numerous studies have shown that overweight adults on low-GI diets have lower levels of CRP and lower blood levels of bad LDL cholesterol than their overweight peers who eat high-GI diets - even if they didn’t lose weight on the low-GI diet. Inflammation in Type 2 Diabetes Another study from Harvard showed that diets high in low-GI whole grains and portion-controlled carbohydrates may have a protective effect against systemic inflammation in diabetic patients. Portion control of carbohydrates – even low-GI carbs – means you’re eating the controlling your glycemic load. In this 2007 report, long-term, epidemiological studies were reviewed to reach the conclusion that low-GI diets reduce oxidative stress and guard against system-wide inflammation that may mark the beginnings of type 2 diabetes. Glycemic Response and Colonic Health The strength of your gut, as determined by your rate of colonic fermentation, plays a role in the rise and fall of blood sugar levels after eating high-GI foods. In comparing a high-GI meal to a low-GI meal, Swedish researchers found that rates of colonic fermentation (a sign of a healthy gut) dropped as blood sugar levels peaked. In this study, 15 healthy people ate evening meals with varying amounts of non-digestible fibre (the kind found in wheat bran). At breakfast, those who ate more non-digestible, low-GI carbs reported increased feelings of fullness and showed higher rates of colon fermentation. What are low-GI foods? Veggies: Asparagus, avocado, beet greens, bell peppers, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, celery, cucumber, fennel, green beans, kale, crimini mushrooms, mustard greens, olives and olive oil, romaine, spinach, summer squash, tomatoes, yams. Fruits: Apples, blueberries, cranberries, cherries, grapes, grapefruit, kiwi, oranges, peaches, pears, plums, prunes, raspberries, strawberries. Grains, breads, nuts and seeds: Oat bran, rolled oats, pumpernickel, sourdough, brown rice, buckwheat, flaxseeds, sesame seeds, almonds, cashews, peanuts, pumpkin seeds, sunflower seeds, walnuts. Beans and legumes: Lentils, pinto beans, navy beans, kidney beans, chick peas (garbanzo), black eyed peas, yellow split peas. Try some new, low-GI foods today and let me know what you think? Oh, and remember to drink lots of water between meals if you're new at introducing these foods. As always, connect with me if you have any questions about nutrition, health, wellness, exercise, etc. In good health, Cheryl What exactly are superfoods anyway? According to the Merriam-Webster dictionary, superfoods are “a super nutrient-dense food, loaded with vitamins, minerals, fiber, antioxidants, and/or phytonutrients, etc.”. I have also read they have specific benefits for health improvements, few negative properties and are a whole food in its natural state. In a perfect world, we would all be able to buy organic, local, grass fed, free-range food on a daily basis. But if you’re anything like me, that’s not possible, the grocery budget is only so big, especially with 2 growing boys. Now, I’ve made some changes in our monthly budget so that I can buy more organic food. Cut back on the Starbucks for one. But I’ve also found this great guide that shows which produce has the most pesticide residues and are the most important to buy organic, and which are the least contaminated and you can save your money by buying them conventional. Visit the Environmental Working Group’s website to get your copy of the “Dirty Dozen, Clean Fifteen” list. Since cancer prevention and support is my passion, I’ve chosen 3 foods from each list, highlighting their cancer fighting properties. The Dirty Dozen list…BUY THESE ORGANIC 1. Spinach/Kale
2. Tomatoes
3. Strawberries (or any berry for that matter)
The Clean Fifteen list…OK to eat conventional 1. Cabbage
2. Mushrooms
3. Onions/Garlic
If you're looking for ways to add veggies and fruit to your day, download my eBook "Cancer Prehab 101: Juices and Smoothies". Filled with delicious and easy recipes you'll love. And as always, if you need help to introduce healthy eating into your life, give me a c In good health,Cheryl Wahl, RHN, Personal Trainer778-836-3831 According to ancient Chinese mythology, the discovery of tea was likely the result of many trials and errors in an attempt to identify plants with life-extending, health-promoting properties. Have you heard the story of emperor Shen Nong, who insisted on drinking only boiled water for purity? Apparently, around 5,000 B.C., this eccentric ruler had some tree leaves fall into his boiled water and was struck by the scent and color the leaf imparted. Intrigued, he tasted it – and the rest is history. Tea became a ritual of daily life and a sign of culture, good health and balanced living. Next to water, tea is the world's most popular beverage; Fifteen thousand cups are drunk every second of every day! However, green tea makes up only 20 percent of those billions of cups per year. Though largely an Asian practice, the drinking of green tea has also become popular in North America because of it's famous anti-cancer effects. While the catechins of green tea (e.g. EGCG) are well-known, in actuality, green tea may owe its popularity to an amino acid called L-theanine. L-theanine is responsible for the caffeine-like high experienced after a cup of matcha, oolong, jasmine or other green teas. However, instead of the jitters and restless sleep that's often associated with imprudent caffeine consumption, drinking green tea, even late a night, imparts a feeling of relaxation combined with mental alertness. The secret is all in the brain waves. L-theanine increases alpha waves that are associated with alertness, without producing theta waves that lead to drowsiness. In addition to stimulating the right brain waves, L-theanine boosts levels of another amino acid called gamma-aminobutyric acid (GABA). GABA is our primary inhibitory neurotransmitter and has the pleasant effect of calming anxious nerves that are overexcited and unable to focus. This makes L-theanine useful for enhancing mood, the ability to learn and cope with stressful situations - something a cup of coffee will not do. L-theanine has captured the attention of nutrition researchers on a quest to find more compounds that fight the developed world's major killer, heart disease and cancer. While many studies are ongoing, preliminary findings implicate L-theanine as an immune enhancer. At the cellular level, scientists have discovered that green tea's little amino stimulates the major warriors of our immune system, macrophages, neutrophils and natural killer cells. While the story is still unfolding, there are lots of reasons to enjoy green tea over coffee, cola or fruit cocktails. Earlier this week I was asked what kind of green tea should we buy; regular, loose leaf, organic, etc. Loose leaf, whole tea leaves are better quality with richer flavors and they retain more of the health benefits. With regular tea bags, the tea leaves are smaller (also referred to as tea dusts, or left overs), they steep quickly but have a more bitter flavor than loose leaf. My favorite brand is Mighty Leaf Tea, it’s organic and is a compromise between the two. It contains loose tea leaves in convenient tea bags. Whether it's loose leaf, bagged tea, or somewhere in between, steep a cup of green tea, sit down and relax for a few minutes. It's nice to slow down every once in a while. In good health, Cheryl Wahl, RHN, Personal Trainer |
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