What would you like to see?...

Is there anything in particilar you would like to see that is related to working out, nutrition, mental health or healthier living in general?  We want to hear from you.

Locals: Are you up for a walking group?...

My sister started the Sherwood Park Walking/Workout Group on Facebook a year ago.  If anyone local is interested in joining and going for walks or working out and meeting new people, please join the group.  It would be great to meet more people and get fit at the same time.

Vision Boards anyone?...

Ronda and I are creating Vision Boards on Friday, April 28th @ 12 noon at Ronda's house.  If you are interested in creating a Vision Board with us, let me know.  We would love to have you join us and create one.  Don't know what a Vision Board is?

A vision board is a tool used to help clarify, concentrate and maintain focus on a specific life goal. Literally, a vision board is any sort of board on which you display images that represent whatever you want to be, do or have in your life.

Want to do the Shred with me?

Who would like to do the Juice Plus+ Shred 10 program with me for 10 days?  I am starting soon.  This will give you enough time to order the product to get going.  Shred 10 is a great way to eliminate the garbage from your diet, drink lots of water and feel great.  My brother-in-law did the Shred while being on Juice Plus+ a couple times over 2.5 months and lost 60 lbs!

Let me know if you are interested or check out my web site for Juice Plus+ and contact me.  I would love to get you going and Shred with me!

Here is the video you can watch that explains the Shred as well.

Walking for health and relaxation...

Know the benefits

Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.
For example, regular brisk walking can help you:

• Maintain a healthy weight
• Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
• Strengthen your bones and muscles
• Improve your mood
• Improve your balance and coordination

The faster, farther and more frequently you walk, the greater the benefits.

 

Consider your technique

Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking:

• Your head is up. You're looking forward, not at the ground.
• Your neck, shoulders and back are relaxed, not stiffly upright.
• You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
• Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
• You're walking smoothly, rolling your foot from heel to toe.

 

Plan your routine

As you start your walking routine, remember to:

• Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Wear comfortable clothes and gear appropriate for various types of weather. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility.
• Choose your course carefully. If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers.
• Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
• Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
• Stretch. After you cool down, gently stretch your muscles. If you'd rather stretch before you walk, remember to warm up first.
  

   

  Set realistic goals

  For most healthy adults, the Department of Health and Human Services guidelines recommend at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, or an equivalent combination of moderate and vigorous aerobic activity a week. Physical activity can be spread throughout the week. The guidelines also recommend strength training exercises of all the major muscle groups at least twice a week.
  As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several 10-minute sessions throughout the day.
  Remember, though, it's OK to start slowly — especially if you haven't been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.
  

   

  Track your progress

  Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.
  Record these numbers in a walking journal or log them in a spreadsheet or a physical activity app. Another option is to use an electronic device such as a pedometer to calculate steps and distance.
  

   

  Stay motivated

  Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:
  
• Set yourself up for success. Start with a simple goal, such as, "I'll take a 10-minute walk during my lunch break." When your 10-minute walk becomes a habit, set a new goal, such as, "I'll walk for 20 minutes after work." Find specific times for walks. Soon you could be reaching for goals that once seemed impossible.
• Make walking enjoyable. If you don't enjoy solitary walks, ask a friend or neighbor to join you. If you're invigorated by groups, join a health club. You might like listening to music while you walk.
• Vary your routine. If you walk outdoors, plan several different routes for variety. If you're walking alone, be sure to tell someone which route you're taking. Walk in safe, well-lit locations.
• Take missed days in stride. If you find yourself skipping your daily walks, don't give up. Remind yourself how good you feel when you include physical activity in your daily routine, and then get back on track.

Once you take that first step, you're on the way to an important destination — better health.

The benefits of antioxidants...

You have all heard the word "antioxidant" but what does that mean?  Antioxidants are

1. a substance that inhibits oxidation, especially one used to counteract the deterioration of stored food products.

   • a substance such as vitamin C or E that removes potentially damaging oxidizing agents in a living organism.

Did you know that brightly coloured foods are hailed for their antioxidant heft, but fruits, veggies, legumes, seeds and grains tinged with such a deep purple that they appear black are nutritional heavyweights too?  Here are a handful of dark delights to embrace.

• BLACKBERRIES...
  Tart blackberries are the number one berries for antioxidant firepower.  Essentially the darker the food, the more anthocyanin antioxidants it has.  The berries also supply good amounts of vitamin C which has been shown to lower blood pressure.
• BLACK QUINOA...
  Crunchier in texture than its white and red counterparts, black quinoa is also a source of essential nutrients such as protein, fibre, iron, folate, phosphorous and magnesium.  The darker bran layer on grains such as quinoa and black rice is where antioxidants are found.
• BLACK (Beluga) LENTILS...
  These small legumes are less earthy tasting than typical green lentils.  A quarter cup of dry lentils delivers about 12 grams of protein making them a good meat-free source of the nutrient.
• BLACK CHIA SEEDS...
  These little seeds are an excellent source of heart-healthy omega 3 fatty acids and fibre (roughly 10 grams in a two-tablespoon serving).  Since fibre increases the feeling of fullness, it helps prevent overeating.
• BLACK BEANS...
  Already appraised for thei sky-high fibre and folate levels, black beans also have an abundance of the potent antioxidant anthocyanin that is found in blueberries and blackberries.  They are also rich in magnesium, a key mineral for bone, immune system and heart health.
• BLACK RICE...
  This medium grain rice from China has a sweet, nutty taste and chewy texture.  Black rice has a ton of anthocyanins.
• BLACK RADISHES...
  Dusky-skinned black radishes are larger and sharper in taste than the red variety.  Black radishes contain isothiocyanates, compunds thought to rev up detoxification enzymes in our bodies to help combat diseases such as cancer.
• BLACK TEA...
  Consuming three (3) cups of antioxidant rich black tea daily can lower blood triglycerides by 36% and blood glucose levels by 18%, helping slash heart disease and diabetes risks.

I do sell the Juice Plus+ Vineyard Blend capsules and gummies shown above.  If you want more information on those awesome sources of antioxidates (whole food nutrition in a capsule or gummy), please ask me or check out my web site here.The Juice Plus+ Vineyard contains cranberries, elderberries, blackberries, blueberries, black currants, raspberries, bilberries, concord grapes and red currants all in one capsule or gummy. 

How do you see yourself?...

Sorry everyone for being MIA for the past week.  I have been passing a kidney stone and in a bit of pain so I have been in bed when I wasn't working.  All good now.  I am back.

So the subject today is "How do you see yourself?".
I keep seeing my friends and other people photoshopping pictures of themselves, their husbands and even their kids including babies.  Why would you need to photoshop children?  Even babies?  What kind of message are you sending to your children?  You're not okay they way you are?  I just keep asking myself "why"?  I realize people have very different levels of self confidence and I understand that but why do we have to keep trying to show people that we are "perfect"?  No one is perfect.  I wish people would stop trying.  It will just eat you up.  I wonder sometimes if these people photoshopping their faces are ever called out on it?  Does anyone say anything because some of these ladies in real life do not have flawless skin, big, bright eyes and completely white whites, spotless white, white teeth, no wrinkles or frown lines, no grey hair, no jowls......  that's not what they look like in real life.  These are people between 35-55.  Be proud of who you are.  You earned those wrinkles.

I posted a picture of me in the hospital the other day.  I was bored to tears and posted after 7 hours the pic of me that said it all.  My makeup had been smudged and wiped off, I had been crying because I was in pain, I was tired, exhausted and I looked like a wreck.  That was how I looked.  I was proud of that look for that time being because I was just happy I wasn't in pain anymore and all was good.

What I am trying to say is  be proud of who you are, and not ashamed of how someone else sees you.
If that means you let your freak flag fly, you let that freak flag fly.  Be unique, be yourself, you don't need to be perfect, you don't need to be like everyone else.  Enjoy and be proud just being you!

Beginners workout routine for women...

There’s no need to be intimidated if you’re new to the gym or exercise, because you’ll start out at a low intensity and volume and then gradually bump it up as your body adapts. A beginning workout regimen for women should include cardio to burn calories and develop the cardiorespiratory system, and strength training to build lean muscle and bone density. In addition, regular bouts of static stretching should be incorporated to improve and maintain flexibility.

Workout Regimen

Women just starting out should shoot for three cardio workouts and two strength-training sessions per week. Schedule your cardio sessions on Mondays, Wednesdays and Fridays, and your strength-training workouts on Tuesdays and Thursdays. This schedule allows time for your muscles to heal and recover between sessions. At the end of each of your five weekly workouts, fit in a 10- to 15-minute static stretching routine.

Cardio Workouts

Doing cardio at the gym offers an array of different types of workouts, so you can try them out and select the one you enjoy the most. Most gyms offer treadmills, elliptical machines, stationary bikes, stair climbers and rowers. Each cardio machine allows you to begin at a low intensity or speed. Women older than 40, who see natural decreases in bone density because of hormonal changes, would do best to incorporate the machines that involve being on their feet, such as the treadmill, elliptical machines and stair climbers, as they will help to promote bone growth. Begin with 15-minute workouts, gradually increasing the duration as your cardiorespiratory system develops.

Strength Sessions

Although women naturally possess lower levels of muscle-building hormones, strength training is beneficial because it effectively increases lean muscle, which in turn will speed up your metabolic rate and support a healthy body composition. In addition, it helps to build bone density. A full-body workout regimen for beginners includes the chest press, shoulder press, back rows, leg press, leg extensions, leg curls and crunches. The American Council on Exercise recommends that beginners perform one set of eight to 12 reps of each exercise. Take your time and use a light weight until you’re comfortable with the technique of each exercise. Once you’ve mastered the techniques, use a weight that will make completing eight to 12 reps challenging.

Flexibility Work

Because of long hours that working women sit throughout the day, their hamstrings, glutes and lower back can become tight. Regular bouts of static stretching will make a significant impact on your flexibility, which in turn will reduce muscle tension, improve posture and reduce your risk of injury. Performing stretching at the end of each workout is ideal because your muscles are already warm. Static stretching involves getting into a position where your muscles are elongated and then holding that position for 15 to 30 seconds.

The benefits to milk consumption...

Did you know in addition to milk helping build strong bones and teeth, milk has been linked to the prevention of colon cancer, type 2 diabetes, osteoporosis, hypternsion and other health problems?
The recommended serving per day is 2-3 servings.  Two-thirds of Canadians do not drink the recommened daily amount of milk.  Researchers around the world continue to investigate the benefits of milk.

Benefit:  REDUCES RISK OF DEVELOPING COLON CANCER
The research:  Colorectal cancer is the third most common type of cancer in Canada with 24, 232 new cases diagnosed in 2012.  Prevention is key and drinking milk may help.  Researchers found that people who consumed at least 250 mililetres of milk per day had a 15% lower risk of developing colon cancer than individuals who drank little (less than 70 milimetres) or no milk.  "Consistently , over the past several years, research has shown that vitamin D and calcium are important contributors to the prevention of colon cancer and milk is an excellent source of those nutrients,: says Barru Stein, president of the Colorectal Cancer Association of Canada.

Benefit:  MAY PROTECT AGAINST TYPE 2 DIABETES
The research:  There are several ways in which milk could help reduce diabetes risk, according to Raylene A. Reimer, a prefessor of nutrition, metabolism and genetics at the University of Calgaru.  "Many of the effects may be linked to reduced body fat, reduced inflammatory cytokines (substances that carry signals between cells), increased insulin sensitivity and enhanced satiety (the feeling of fullness),: she explains.  "It is thought that there are bioactive compounds in milk that provide the various beneficial effects", explains Reimer.  "Nutrients that have been studied are whey protein, amino acids, calcium, conjugated linoleic acid and others."  Calcium, Vitamin D and mangenium may also be linked to milk's role in diabetes prevention. 


Benefit:  REDUCES THE INCIDENCE OF CALCIUM STONES
The research:  Having calcium stones is a condition that involves small hard pieces of calcium and oxalate forming in the kidneys.  These stones can cause pain as they pass in the urine.  Historically, people with kidney stones were put on low-calcium diets because health prectitioners thought the stones were caused by drinking milk.  However they now think that calcium may actually protect against the formation of these stones.  The components in milk products that may play an important role in preventing kidney stones include calcium, magnesium, potassium and water.  To prevent calcium stones, drink 10 to 12 cups of fluid per day.  At least half of this should be water and 2 cups should be milk.

Benefit:  HELPS PREVENT HYPERTENSION
The research:  Hypertension is a leading risk factor for developing heart disease but following a healthy diet can play a vital role in preventing it.  Daniella Wolf, a registered dietician in Toronto, helps her patients properly manage their blood pressure.  In addition to daily physical activity, restricing sodium and following a diet that emphasizes fruits, vegetables, low-fat dairy products, whole grains and plant sources of protein.  A review published in the journal Hypertension pooled around the results of nine previous studies on the connection between milk and hypertension involving a total of 57,256 patients.  The analysis shows that low-fat dairy products and milk can help lower the risk of hypertension.  Studies show that diets rich in calcium, potassium and magnesium can help control blood pressure levels.  All of these nutirents are found in milk.

Alternative flours in your diet...

Whether you're cutting out gluten, looking to add more fibre-rich grain replacements to your diet or just feeling flour-curious, here are seven great flours to explore.

1. QUINOA - Full of protein and gluten-free
   Toasted quinoa that's been processed into a powder gives baked goods a rich nutty flavour.  Quinoa is loaded with calcium and is a complete protein, which will make you fuller longer. You can find quinoa in healthy crackers, cereals, pasatas and quick breads.  It is best for baking, pasta and pizza dough.  It's a medium-weight flour, so baked goods will turn out more dense than if using lightweight rice or weight flour.  You can buy it in the health food aisle.  You can also get whole quinoa from the rice/grain aisle if you're toasting and grinding your own.
   
2. ALMOND - Healthy fats and gluten-free
   Blanched whole almonds are ground to make a powder referred to as almond flour or meal.  Brands differ in that they can be made from peeled or unpeeled nuts.  Almonds are high in monosaturated fats (similar to olive oil) and containe a good dose of daily magnesium.  You can find it in some gluten-free cereals and dairy-free yogurt.  It is best for quick breads, coatings for fish/meat, cakes and cookies.  You can shop for it in both the baking and health food aisles.  They should both have almond flour.  You can also buy whole raw almonds and make your own.  Keep an eye on the food processor or grinder since it can transform quickly into almond butter if left more than a couple minutes.
   
3. COCONUT - High in fibre and gluten-free
   Made from dried defatted coconut meat left over from the production of coconut milk, this flour is deliciously sweet and filled with fibre.  In fact there are 5 grams of dietary fibre in 2 tablespoons versus 3 grams of wheat bran.  You can find it is come gluten-free baked goods but mostly sold pure.  It's best in pancakes and pastires.  Use a 20% cocnut flour/80% oat flour substitution in your favourite recipe and add an equal amount of liquid (20%) to compensate for the higher fibre content of coconut flour.  You can shop for it in the health food aisle but you'll sometimes find it in the Asian food aisle with coconut milk.
   
4. SPELT - Nutrient rich (not gluten-free)
   Milled from spelt, an ancient relative of durum wheat, this versatile flour has great all-purpose potential.  The nutrient rich cousin to wheat contains your entire days worth of manganese in one or two servings which can help promote optimal blood-sugar levels and contribute to peack performance of the thyroid gland.  You can find it in pasta, breads and cereals.  It's best in baking, where it can be used as a direct substitute for all-purpose flour.  You can shop for it in the baking aisles of many grocery stores often near the whole grain flours.
   
   
5. BUCKWHEAT - Heart healthy and gluten-free (yes, it is from a different botanical family - it isn't really wheat)
   Ground buckwehat which is usually a fruit and not a grain has an earthy umami edge.  This tasty flour alternative contains a rich supply of flavonoids, making it a heart-healthy choice.  You can find it in soups and buckwheat noodles (soba).  It's best used for thickeners for sauces, stews and soups.  You can shop for it in the health-food aisle at large supermarkets.
   
6. CHICKPEA - Digestion friendly and gluten-freeGround from dried chickpeas, chickpea flour (aka garbanzo flour) provides great digestive support for the colon, since about 70% of its fibre is insoluble.  You can find it in chickpea crepes (socca), hummus and veggie burgers as a binder.  It's best for breading and thickening savoury dishes but it also works well in sweet baking.  You can shop for it in the bulk or health food section.  You can also find dried chickpeas in with the beans and legumes and grind your own, sifting out any hard unground bits.
   
   
7. OAT - Cholesterol smart and gluten free (however oats are easily contaminated by wheat and often processed in the same plant or grown in the same field.  Even trace amounts can often pose a problem especially with those with Celiac disease)
   Made from oats that have been ground into a powder, it can also be ground in a food processor using the oatmeal in your pantry (excluding instant oats).  Oats may have beneficial cholesterol-lowering effects.  You can find it in breads and cereals.  It's best used for a thickener for sauces, stews and soups.  Oat flour works well in baking but makes for denser results.  Try using half oat flour and half all-purpose or rice flour in your favourite recipe.  You can shop for it in the breakfasr-cereal aisle.