Body Revolution: Week 3 & 4 Update

Weeks 3 & 4 of the Body Revolution workout is a small step up from weeks 1 & 2. I did feel sore after the first 2 days, but my muscles adapted quickly after that. Overall, I think it was a great transition. I can see how it would be difficult for those who are not accustomed to regular exercise. Jillian incorporates a lot more balancing exercises and she throws in a few exercises where you are performing upper and lower body movements simultaneously. This is great as it utilizes more of the body and thus, it burns more calories.

Jillian still incorporates small bursts of cardio throughout the workout to keep your heart rate elevated. I enjoy these as they are a break from the weight exercises. There is still minimal equipment required which I love. I believe this will be the case for the entire program. I also like that Jillian gives different variations of an exercise to make it harder or easier.

The cardio workout is still the same one from weeks 1 & 2 so not much to say there (refer to my previous posts for more information). I am excited to move on to weeks 4 & 5 because I will get a new cardio workout. I am a little bored of this one to be honest.

In fact, that would be the only down side I can think of at this moment. I find the cardio routine boring after the first couple weeks. I also find that I feel a little bored doing the same workouts during the second week of each phase. The way the program is scheduled has you doing the same 2 workouts 4 times (within 2 weeks) and by the second week, I am wishing I could do something different. That said, I understand why it is organized this way; to allow beginners and less fit people adjust and build strength so that they are prepared for the next phase. To combat my boredom, I do the harder variations of each exercise during the second week.

On to weeks 4 & 5!

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How to perform a lunge

The lunge is an excellent full-leg work out that strengthens the quadriceps, gluteal muscles, hamstring, calves, and the muscles and the front of the thigh. Lunges can be performed without weights or with weights to increase difficulty (dumbbells or barbells). They are a great exercise for improving balance as well as strength. There are several variations of lunges such as the Front lunges and the Back lunge.

Front Lunge

To perform a front lunge, stand with your feet hip-width apart and step forward with one leg into a wide stance, keeping your feet hip width apart. The wider the stance, the more the lunge focuses on your gluteal muscles. Make sure to keep your core muscles tight throughout the entire movement and do not bend forward. At the bottom of the movement, both knees should have a 90° angle with your back knee nearly touching the floor. Make sure you keep your knee behind your toes, but if your knee extends beyond your toes, then widen your stance to avoid damaging your knee joint.  As you rise back to standing, push off the front foot keeping your weight in your heels. It may help to have a spot on the floor in front of you where you can aim to place your foot.

Back Lunge

To perform a back lunge, stand with your feet hip-width apart and rather than stepping forward, step back. While the general form is the same, the back lunge enables you to protect your knees if knee problems are a cause for concern. Again, make sure to keep your core muscles tight throughout the entire movement and do not bend forward. At the bottom of the movement, both knees should have a 90° angle with your back knee nearly touching the floor keeping your knee behind your toes. It may help to be in front of a large mirror so that you can keep an eye on your form. But in the event that you do not have a mirror, keep an eye on your front knee and foot position.

Other variations

Once you have perfected your form the front and back lunge, you can try other variations of the lunge exercise. Some of these include, adding weight to your lunge (which is the best step up to try first), single leg lunges, side lunges, traveling lunges, step up lunges, plyometric lunges, etc.

Lunges are a great exercise that should be incorporated into your workout regime. Make sure to allow yourself adequate rest time to recover in between workouts. For example, perform lunges every other workout. Happy lunging!

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Body Revolution: Week 1&2 Update

So, I've completed the first 2 weeks of Jillian Michael's Body Revolution program. For the first week I did the kick start phase where I added in an extra cardio workout every day. The program has workouts set 6 days per week. It is laid out so that you do 2 consecutive days of weigh bearing exercises (working the front of the body one day and the back of the body the next), followed by 1 day of cardio only and then repeating the same cycle. So weeks 1 and 2 are identical (with the exception of the extra cardio in week 1):

Monday: Workout 1
Tuesday: Workout 2
Wednesday: Cardio 1
Thursday: Workout 1
Friday Workout 2
Saturday: Cardio 1
Sunday: rest

This is how the workouts will be organized for the entire duration of the program. There are 12 weeks in total and a corresponding 12 workouts.

Overall, I thought the exercises chosen were a good introduction to the program. They allowed you to get accustomed to the kind of exercises that you will be performing, but on an easier level. I liked that Jillian incorporated harder versions of the same exercise so that if you were more in shape, you could easily get more bang for your buck. If you were a total beginner - as in, you never ever exercise - then you would find this workout difficult. That being said, I still believe that you could complete the exercises, it would just be very difficult.

I liked the method in which Jillian laid out the exercises. She regularly incorporated cardio bursts throughout the workout to keep heart rate high, which is great for fat loss and calorie burning as well as building your cardiovascular system.

I really appreciated the fact that you did not require much equipment to perform these workouts (at least, so far). All you need is some dumbbells and a resistance band. Most people have these at home, but if you don't, it is a worthwhile investment. Purchasing basic exercise equipment can free you from a gym membership which will save you a lot of money in the long run.

Although, I personally found the workouts pretty easy, I can see how Jillian will make things much harder in the near future - I am looking forward to it.


Image Source: iOffer

At Home Video Workout Review - Jillian Michael's Body Revolution

I've been checking out a bunch of different at home video workouts and I thought that I would try some. Some of the most popular on the market right now include:

-Jillian Michael's Body Revolution
-Insanity
-P90X
-BodyRock
-Zuzana Light's ZWOW
-10 Minute Trainer

I thought it would be fun to review some of them. Of course, this will take a long time given that some of these programs are as long as 3 months, but I am willing to put in the effort. Plus, I could use a change in my workout routine.

So, I will start with Jillian Michael's Body Revolution. Since the schedule of her workout routines switch every two weeks, that is how often I will update. In total, this is a 3 month program that includes 12 workout routines and 3 cardio routines. Weeks 1 and 2 correspond to workouts 1 and 2, weeks 3 and 4 correspond to workouts 3 and 4, and so on. There is also one cardio routine for each month. Each workout routine is roughly 30 minutes.

The workouts switch so that you always have 2 days of rest before repeating the same routine. For example,  Week 1 and 2 look like this:

Monday: Workout 1
Tuesday: Workout 2
Wednesday: Cardio 1
Thursday: Workout 1
Friday: Workout 2
Saturday: Cardio 1
Sunday: Rest

There is a kickstart week - which I will be doing - that incorporates an extra cardio workout (Cardio 1) in week 1 for each day except Sunday. This way, you burn extra calories because you are exercising twice per day.

This program promises to "completely overhaul your entire physique in just 30 minutes a day." Well, time to put it to the test!

Spice Up the Push up: 8 Variations to Try

Contrary to popular opinion, the push up is not just a chest exercise. Although the push up works mainly the chest, triceps and core, it also works your legs, shoulders and stability muscles. Thus, the push up is a great full body exercise. There are several types of push ups that one can perform.

The Basic Push up: Lay face down on the floor with your feet together. Place your hands directly below your shoulders. Raise yourself up using your arms while simultaneously breathing out. Your weight should be fully supported by your hands and the balls of your feet. Make sure that your body is in one straight line from head to heels – the plank position. Do not dip or lift your hips out of the plank position; make sure that your core is tight. From this point, lower your torso to the ground keeping your elbows close to your body and your head facing forward.  As you lower yourself simultaneously breathe in.

The Wide Grip Push up: This is a basic push up, but with your hands placed wider than shoulder width apart. Your elbows will flare outwards as you lower yourself to the ground. This variation focuses on the chest and front shoulder muscles.

The Close Grip Push up: This is a basic push up, but with your hands placed directly below your collar bone, thumbs touching. Make sure to keep your elbows close to your body. This variation focuses more on the triceps.

The Staggered Push up: This is a wide grip push up, but with your hands placed in a staggered position; one hand is placed near the shoulder and the other hand is placed 6 inches lower. This variation is more challenging since the lower hand is forced to work harder than the upper hand.

The Decline Push Up: This is a basic push up, but with your feet raised up on an object (chair, bench, bosu ball, etc). This variation is more advanced as it allows for a greater range of motion than the basic push up. Note: if done on an exercise ball, it utilizes your stability muscles in your core.

The Incline Push up: This is the opposite of the decline push up. Here, your feet are on the ground and your hands are raised up on an object (bench, bosu ball, exercise ball). This variation focuses on the shoulder muscles and is easier than the basic push up. It is a great exercise for beginners.

The Clap Push up: This is a basic push up with an added power bonus. In this variation, you forcefully push your body off the ground so that you can clap your hands together in front  of your body and then go back into the downward part of the push up.

The One Arm Push up: This is an advanced variation that requires a lot of strength compared to your weight. To perform this variation, assume the wide grip push up position, but place your feet as wide apart as possible; next, place one arm behind your back and perform the pus h up.  Note: this variation puts a lot of strain your shoulders and elbows so you must make sure you are thoroughly warmed up before performing this exercise.

Image Source: Betterbodyfitness

I'm Back!

Hey guys! So I'm married now! I had the most amazing destination wedding and I couldn't be happier :)

Since I've been back, I've been working on getting things back on track. There was a bit of a post vacation lull where I was not exercising or eating consistently, but I've got my exercise routine going and my eating habits are almost back to normal. I must say, it is tough getting back to a healthy routine after a long vacation.

With that being said, I am proud of myself for my actions while away. I kept all my meals as healthy and balanced as possible. My indulgences came with dessert after dinner and ice cream during the afternoon. Cruises always have those soft serve ice cream machines all over the ship. Luckily, they had frozen yogurt on this cruise so I opted for that rather than the ice cream. Don't think I was fooling myself though, there is still plenty of sugar in frozen yogurt and I was aware of that. Being conscious of your choices is a big step when trying to live healthier. It is much more difficult to go overboard when you are aware of the less healthy food choices you are making.

I've started my new job as a Personal Training Specialist. Today I put up the center's display board (as seen above). What do you think? I can't wait to start training clients!

Please feel free to leave comments on any topics you are interested in learning more about and I will be sure to do a blog post on it.

Ciao for now!

Phase 1 Complete!

I wanted to write a short post to let you know that I will be away until August. The wedding day is finally here!

My results in total: 19lbs and 10 inches down!

However, I am not finished. I have reached my goal for my wedding, but I have not quite reached my ultimate goal for myself so the journey will continue.

During my wedding trip, I will indulge, BUT I will not over-indulge! I do not want to hinder my progress. I will continue to choose healthy, whole foods for all my meals and snacks, drink plenty of water, and keep up my exercise. Treats will be limited to one per day. When I get home, I will resume my usual routine, but I will be a bit more strict during the first week to ensure that I get back into the momentum our my routine.

Well that's it for now. See you guys in August!


Image Source: zazzle

How to perform a squat

The squat is a compound exercise that utilizes the full body during its execution. The main muscles targeted include the hamstrings, quads, hips, buttocks, lower back and core. However, this exercise also strengthens the bones, ligaments and insertions of the tendons throughout the lower body.

There are several ways to perform a squat and one can use several different pieces of equipment to make it more challenging (dumbbells, barbell, kettle-bell, etc). It is very important to note that one should never start to load (use weights) a squat until one can perform an air squat with perfect form. The reason for this is because the more load, the more likely one can get injured.

It's amazing how often I come across a person who was not taught the proper technique of the squat. So, I've decided to put it in writing. I will describe a basic air squat. Firstly, your heels should be just outside of hip width apart and your toes pointed outward (not quite 45°). Your upper body should be in set position throughout the entire movement - to get into set position, simply raise your shoulders up, pull them back, and set them down. Throughout the entire movement, your weight should be in your heels.

The first part of your body to move is your hips. Bend your hips far back as if you were going to sit down onto a chair. Your knees will then follow. Make sure your knees bend in the same direction that your toes are placed and never bend your knee past your toes. You can have your hands extended out in front of you for balance. Next, lower your buttocks down to as low as your are comfortable without breaking your form. The ideal position for your thighs would be below parallel with the floor (very deep squat) - if this is too difficult, don't worry, you can work up to this. From the bottom of the squat, push through the heels to move your body upwards and return to starting position, squeezing your buttocks.

There! You have now completed a proper air squat!

Image Source: Ringwood Clinic

What kind of oats should you eat?

Oats are a good source of soluble fiber which can help reduce cholesterol and help steady blood sugar levels.

There is a variety of oat types available out there, but which one is best? Before I tackle this question, here is a list of the different types of oats:

• Oat groats: all types of oat cereals start out as groats. These are hulled, toasted oat grains.

• Steel-cut (Irish) oats: the least processed type of oat cereal where toasted oat groats are chopped into chunks. These oats must be cooked before they are eaten. Cooking time is apx 45min.

• Stone ground (Scottish) oats:  similar to Steel-cut oats, but they are ground into smaller pieces. These oats must also be cooked before eaten, but the cooking time is only 20-25min since they are smaller.

• Old-fashioned rolled oats: made by steaming the toasted groats and then running them between rollers to create flakes. These oats can be eaten cooked or uncooked. Cooking time is apx 10min.

• Quick oats: similar to old-fashioned oats, but rolled into thinner flakes so that they cook faster.

• Instant oats: the most processed type of oat cereal where the groats have been chopped fine, flattened, pre-cooked, and dehydrated. Instant oatmeal usually has added salt and sugar.

At first glance, one would assume that steel-cut oats would be more nutritious than rolled oats given that they are less processed. Although this would be a good educated guess, in fact there are very minor differences between them. Steel-cut, old-fashioned, and quick oats are all derived from whole grains and they all have about the same amount of fiber, protein, calories, and other nutrients. Furthermore, they are all very similar with regards to glycemic load (the speed in which a food is digested and converted into blood sugar) The major differences between these oat types is the texture. Thus, it really comes down to personal preference.

The only oat type that you may be better off not eating would be the instant oats due to the added salt and sugar. Plus, during the time it takes you to boil the water, you can cook some old-fashioned oats in the microwave instead.

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Why is there initial weight gain when starting a new exercise program?

When you start an exercise routine, do you find that you actually gain weight rather than lose? Well, this is not uncommon. There is actually a physiological reason why this occurs. The common myth is that your body is gaining muscle while losing fat. Although this does happen, it takes a while before you would actually see this kind of weight gain on the scale.

What you need to know is how your body responds to a drastic change in physical activity. In order to do work, you muscles require energy. This energy is made from glucose (sugar). The process (glycogenesis) that converts glucose into energy that is stored and used by your muscles (glycogen) requires 3 molecules of water for every 1 molecule of glucose. Thus, your body must retain water so that it can make glycogen - don't worry, this is a good thing!

As your body adjusts to the increased level of physical activity, it will become more efficient at the process of making glycogen and thus you will no longer need to retain as much water. This is usually when you would notice a sudden drop on the scale. It's not that you've actually lost that weight all of the sudden - you have actually been losing fat during the entire process - but rather, you simply got rid of the excess water. The end result is your body having less fat content and muscles that can handle a lot more work (physical activity).

In fact, I am experiencing this myself at the moment. I have significantly increased the frequency and intensity of my workouts in the past week and I have actually gained 3lbs! But I know it will come off and then some within the next month or so.

So don't worry about that initial weight gain when you start a new exercise routine, it's only temporary!

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Progress Update

I thought it was about time for a progress update regarding my fitness, nutrition and weight loss goals that I had set early this year.

I am happy to report that thus far, I have lost 15lbs and 8.5 inches and I am on track with my fitness and nutrition. I must admit, I did waver here and there. In particular, during final exams I did not exercise and I did eat a few too many snacks and other indulgences. This is still a time period that I need to work on. I find that I use all my will power on studying and there's little left for health. Luckily it only lasts a few weeks and then I get right back on track. Aside from these discrepancies, for the most part I am very happy with what I have accomplished.

I am entering a new phase of my plan. Since my wedding is so close (5 weeks away!) I need to tone up and lose some fat around my entire body so that I can look amazing in my dress. So, I will be upping my exercise intensity and frequency as well as being much more strict with my diet. On average, this year I have been exercising about 3-5 times per week and eating pretty clean, but still allowing some indulgences once or twice per week.

Now, it's crunch time! So no more indulging in anything until the wedding. This means, no sugar, no simple carbohydrates, no bread, no salty snacks, no processed foods. Just real, whole foods. And portion, portion, portion!

In addition, I will be drinking 2.5+ liters of water per day. And this doesn't include tea. If I want tea, that will be on top of my water intake.

As for exercise, I will be working out twice per day and at varying intensities. One of the workouts will be a cardio regime of interval running alternating between jog, run, all-out-sprints, and a few fast-paced walks. I will do this for as long as my body can. Yesterday, I was able to complete 25min. Today, my goal is 30min. I want to work up to 45min or 1hr.




For resistance training, I will be doing a series of different exercises combined together in multiple ways. For example, yesterday I did 3 rounds of:

10 Dive Bombers
5 Burpees
20 Deep Squat to Leg Lifts (per leg)
5 Burpees
10 Side Plank Dips (per side)
5 Burpees
10 One-legged Squats (per leg)
5 Burpees

I will keep up this routine for a minimum of 21 days (that's when my dress fitting is), but preferably, up until the wedding.

I'll write an update on my results at the end of 21 days.

Wish me luck!


Image Source: fitsugar

How to make your own plant-based milk

Are you lactose intolerant or trying to limit your intake of cow's milk? Well there are plenty of options now available in stores such as almond milk, coconut milk, hemp milk, soy milk, flax milk, etc. There are many great brands out there that sell delicious milks, but if you want to make sure there are no additives there is only one way to do it. Make your own!

While it may seem like a difficult task, it actually proves to be very simple. And it doesn't take very long at all. Making your own milk also gives you the option of controlling the taste; perhaps you enjoy it sweeter or maybe you want to add a certain flavour. Popular options to add into homemade milks include stevia, brown rice syrup, vanilla, etc.

Here is a quick and easy recipe for making your own almond milk (feel free to replace the almonds with any nut, seed, or grain of your choosing):

1) Soak 1 cup of raw almonds for 4-8 hours

2) Drain the water and place them in a blender with 4 cups of new water.

3) Blend at a high speed for 30 seconds or until very well blended.

4) Pour almond mixture into a very fine mesh strainer (or cheesecloth) and collect the draining liquid. Stir the mixture while draining (or squeeze the cheesecloth) to ensure you get as much liquid as possible.

5) Remove the pulp (leftover solids) from the strainer (or cheesecloth) and repeat step 4 with more of the almond mixture (this step will be repeated several times)
       *Tip - use the leftover pulp for baking recipes

6) Store the almond milk in a robust liquid container in the refrigerator. It will stay good for several days up to one week.

7) Shake before serving. Enjoy!



Image Source: Peta

Portion Distortion

So it's official, I am a certified Personal Trainer! I am very excited to start practicing the new skills I have learned. I'll be sure to keep you posted.

In other news, lately I have been focusing on portion sizes. I was raised eating three square meals per day and a snack or two and I have continued to eat this way through my adult life. While I was eating the right percentages of the different food groups, I began to wonder if I really needed as much food as I was eating. So I decided to try an experiment; I reduced my plate size to 1/2 - 3/4 of the amount I usually eat. At first I experienced the expected feelings of hunger, mostly due to my stomach being accustomed to more food than I was eating. But after about a week, my stomach shrank and I no longer felt the need to eat any more food than what I had portioned.  It has now been nearly three weeks and I can honestly say that I am so happy I decided to do this!

I had hit a plateau in my weight loss journey a few years ago and no matter how much I exercised, I wasn't able to get past it. I now understand why. It's not that I wasn't eating healthy or getting enough exercise, I was just eating a tad too much.

It has only been a few weeks so I have yet to see the long term results, but I will be sure to post an update on my progress in a couple months.

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Personal Training

Personal update: I'm getting certified to be a professional personal training specialist with Canfitpro! Finally, all of my amateur knowledge can be put to the test. Once I am certified, I plan to get some experience working in the field for a while. I am very excited to start this new journey and find out where it takes me. Fitness has always been a passion of mine so becoming a personal trainer seems like a very natural step to take. I will need some practice so if anyone wants a few complimentary training sessions, give me a holler.

Will update again once I am fully certified!

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Pre-workout Nutrition

Hi guys! So sorry for my extended absence. I was preparing for my final exams so I didn't get a chance to post. But I'm done now (yay!) and I have the summer off (double yay!) so I'll be back to posting on a regular bases.

So, in my previous post I promised to talk about pre-workout nutrition. While it is important to have enough energy to perform your workouts, in my opinion, post-workout nutrition is more important. The reason I believe this is because you need to provide your body with adequate nutrition so it can build new protein (muscle) by repairing the micro-tears you have made during your workout.

If you have already had a meal then it isn't necessary for you to eat right before you work out. That meal has already given you the energy you need. However, if you haven't had a meal yet - like if you skipped breakfast (BAD!), then it would be optimal to have a 50-100 calories of carbohydrates and 5-10g of protein.



Personally, I like to have something small about 30min before I exercise if I have not had a meal for over 3 hours. Usually I would do a banana and a tablespoon of almond butter.
(Note: I don't usually go through all the trouble to make such a pretty banana and almond butter snack like in the picture, but I thought it was cute)





Image Source: SnackFace

Post-Workout Nutrition

Ever wonder what to eat after a workout? Well look no further!

Before I discuss what foods to eat in what ratios, I wanted let you guys in on a little secret. It's likely that you've come across some article that says you must eat within this magical window of time after a workout - usually 20 to 60 minutes. In fact, I used to believe this myself! I would race home from the gym and get my protein shake in within 30 minutes post-workout. Well, I'm going to have to burst that bubble. It is not absolutely necessary to eat post-workout so long as you've had a pre-workout snack or a recent meal. 

However, if you haven't eaten within the past few hours of your routine (like a pre-breakfast workout), then it definitely is necessary that you fuel yourself with some much needed nutrition. You should also eat post-workout if you plan on doing a second workout that day (or a third/fourth/etc). Basically, you only really need to eat if your workout has depleted you of energy and you are in a fasted or semi-starved state.

The best ratio of macronutrients would be 3 carbohydrates to 1 protein (3:1) and a bit of added fat. My favourite snack is a fruit smoothie with added protein and fat like coconut oil. Or if I don't want to add the coconut oil I could have a side of nuts (about a handful) with my shake. 

Stay tuned for what to eat pre-workout!

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Tabata Training

Want more bang for your buck during exercise? I know I would! What if I told you, you could achieve this in only a few minutes? Well, you can definitely do this with Tabata Training.

Tabata training involves pre-set intervals of time on and off for a specific number of minutes. It’s a high intensity, short, and effective workout. The classic example is 20-seconds-on followed by 10-seconds-off for a total of 4 minutes. During the time on, you want to perform as many repetitions as fast as possible while keeping good form. This is what makes Tabata’s good for all fitness levels as everyone will be outputting their maximum effort. You can use a variety of exercises with Tabata Training: squats, lunges, push ups, sprints, etc. To make it even more challenging try using plyometric exercises like jump squats (provided that you are experienced with plyometrics). That being said, if you are new to Tabata Training keep it simple and stable so until you build up your fitness.

Tabata training can be performed almost anywhere. Not only can you get it done and over with at home, but it’s short and sweet so there are no excuses for not getting your daily workout in. However, Tabata should not replace a well-rounded fitness routine, but rather complement it for improved results.

Tabata Training is also a great way to switch up your usual cardio routine and it’s especially beneficial if you’re short on time. Rather than a 30 minute jog, try sprinting for 30-seconds-on and 30-seconds-off for 5 minutes. I guarantee you will see results!

One important thing to keep in mind when doing Tabata’s is to make sure you adequately warm up. Perform some dynamic stretches and go for a fast paced walk to increase your heart rate before you get going. And of course, listen to your body! While it is important to push yourself, you don’t want to go too far. If at any time you feel dizziness, light-headedness, or pain, stop immediately and walk it off.

For an example Tabata routine, this is what I did yesterday:

Total time = 4 minutes; 20-seconds-on, 10-seconds-off

Alternate between 1) plyometric squats (jump squats) and 2) push-up followed by bringing my knee to my arm on either side.

Image Source: intervaltraining

No More Messing Around

I have revised my diet plan and I would like to share it with you all. After having such a bad reaction to the Paleo Trial, I needed to get back to full health so I took several days and concentrated on eating whole foods - including whole grains. It's been one week on healing so far, and I am 95% back to health. I've learned my lesson, I will not be messing around anymore with my diet!

I used to eat 3 meals per day plus 1 or 2 snacks. My meals have always been good whole food creations with loads of vegetables among other yummy healthy foods. My problem was my snacks were not always healthy. I used to grab whatever I could find while I was out - usually breaded foods like croissants or muffins. Although I would choose the better option of these snacks (like whole wheat croissants or multi-grain sandwiches), it was still not a good choice overall.

So I've decided to change the way I think about my meals. Rather than 3 meals and 2 snacks, I will have 5 meals. Since I think of a meal as a source of nutrients, I am far less likely to spoil it by eating less healthy foods. In addition, I can portion my meals since I will be eating more often throughout the day.

I will be eating every 3 hours - 8am, 11am, 2pm, 5pm, 8pm. I will also be focusing on high fiber on at least 2 meals. So a typical day will look like this:

• 8am - oatmeal with raisins, sliced almonds, milled flax seeds, cinnamon, 1tbsp coconut oil/udo's oil, almond milk, and sometimes a protein scoop when I will be doing more intense activity.

• 11am - a banana and some nuts or yogurt and berries

• 2pm - roast chicken with couscous and a ton of mixed veggies (small plate or within inner rim of large plate)

• 5pm - 1/2 bran muffin (my own recipe made with almond flour instead of wheat flour) with butter

• 8pm - small bowl of lentil stew or salad loaded with lots of veggies

Drinks: minimum 8 glasses per day (10-12 on days of higher intensity workouts), green tea at least once per day, unsweetened latte with whole milk 1-2 times per week.

As you can see, my day is very structured. Thus, there is no room for snacks that are less nutrient dense. This will greatly help me control my cravings as well (which is also something I am working on). My  goal is to severely limit refined sugar. So if I really want a cookie, I will have to bake it myself in order to ensure that there is only natural sugars used sparingly (like organic raw honey or maple syrup).

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Paleo Trial: 2nd week

Time for the second update on my Paleo Trial. While I do think the Paleo way of life would definitely work for many people, I must admit, it doesn't work for me. I had a great week and a bit doing Paleo, but things started to take a downward turn after that. I have a medical condition that requires me to eat a lot of fiber. Although fruits and vegetables do contain fiber, I guess it wasn't enough for me in particular because I began to see some not-so-good results. Don't get me wrong, I did lose a bit of weight and the bloated feeling went away completely, but it's not sustainable for me.

Rather than give up on a challenge, I've decided to alter it so that I can continue. Instead, I will be doing gluten-free which is as close as I believe I can get to Paleo. I will continue to limit grains - eliminating wheat - but I will bring oats, rice, and quinoa back into my diet. I will continue to make healthy Paleo baked goods as they are not only gluten-free, but high protein, and very low sugar!

As I've reiterated many times, listening to your body is very important, and my body was telling me that Paleo is a no-go. 

Recipe of the week: Coconut Chocolate Cake

Servings: 12        Prep Time: 10 Minutes    Cook Time: 30 Minutes

Tools Needed: Hand Mixer, Mixing Bowls, Pyrex Dish, Sauce Pan

Ingredients:

1 1/4 Cup Almond Flour

1 Cup Dark Chocolate Chips or Enjoy Life Chocolate Chips

1/2 Cup Coconut Milk

1/2 Cup Shredded Coconut

1/2 Slivered Almonds

2 Eggs

1/2 Tsp Sea Salt

1/2 Tsp Baking Powder

Coconut Oil for Grease

Process:

1. Preheat oven to 350 Degrees Fahrenheit

2. Melt chocolate and coconut milk in a small sauce pan over low heat

3. Once the chocolate is melted, transfer to a mixing bowl or stand mixer

4. Add in eggs and mix well

5. Add almond flour, shredded coconut, salt, and baking powder and mix well

6. Grease an 8×8 baking dish with coconut oil

7. Transfer batter to baking dish and sprinkle with slivered almonds and some coconut if desired

8. Bake in the oven for 25-35 minutes or until a toothpick in the center of the cake comes out clean

Paleo Trial: 1st week

Well, I'm a week in to my paleo trial and I must say I'm doing pretty well! It's not easy - especially as last week was my special time of the month when my sweet cravings sore uncontrollably - but I got through the week 1 hump. Some changes to my usual routine include: cooking and baking a lot more and eating more mean and eggs than usual. I've had to find specialty paleo recipes for certain foods. But overall, I've had a lot of fun learning new recipes.

I learned that you can eat whipped cream and not feel guilty. Coconut whipped cream is unsweetened and loaded with good healthy nutrients, and when paired with berries, it more than suffice's to fulfill my sweet craving. I also tried baking banana custard, which is also unsweetened, and it's definitely not as yummy as regular custard, but I like that I can eat it for a healthy post workout snack (or anytime snack) rather than just for dessert. Salad has become my new best friend. Of course, I've had to do variations of salads to keep my taste buds from getting bored.

Changes I've noticed after only 1 week include: decreased bloat, more energy, better mood, more regularity, weight loss (2lbs), increased motivation, and a general sense of well being.

Changes I hope to incur by the end of my 30 day trial include: decreased sweet cravings, more weight loss, and continuation of all the other good things I felt over this past week.

Over the course of the next few posts, I will try and include some yummy paleo recipes that anyone could try (paleo or not).

Today's recipe is coconut whipped cream:
Refrigerate 1 can of coconut milk overnight.
Open can and separate the coconut water from the solid coconut milk. (Note: don't throw it away, it would be great to add to a smoothie, or even just to drink)
Put solid coconut milk in a bowl, add 1 tsp vanilla extract, and beat until fluffy.
Serve over your preference of berries or fruit.
Enjoy!

Note: if you need some added sweetness, add some pure maple syrup (apx 1tbsp) along with the vanilla extract.

A little advanced warning, this is not going to taste the same as regular whipped cream so go in with an open mind.

Image Source:instructables

Paleo Trial

I think it's about time for a personal update. As this is a health journey that I am undertaking, there are bound to be some bumps in the road and even some adaptations in direction. I fell off the wagon for a few days last week. I didn't stick to my weekend treats only rule. I felt disappointed in myself. This is not the first time this has happened. In fact, it happens every time. After contemplation, I decided not to think of it as a failure, but rather, as a temporary detour. I'm always talking about moderation and forgiving yourself, so I decided to apply those principles to myself. Overall I've been doing very well, so a few days isn't going to kill me.

I also decided to step things up a bit on the diet side. I had been burning out from working out too hard and I wasn't eating enough to sustain that activity level. My fiancee is a vegetarian, so I eat a lot of vegetarian meals. I eat meat when I go out, but very rarely at home. My body requires meat in order to sustain hard exercise. This is not true for everyone. Everyone has an optimal diet that is unique to their body. 

I had been exposed to a a way of eating called the Paleo Diet when I was doing Cross-fit last summer. Most serious Cross-fitters eat this way and it intrigued as to why. When I looked into the diet, I thought it seemed very rigid. The idea was well executed and it included a good ratio of food groups so I knew that it was a healthy way to eat, but I wasn't sure I could apply it to my life. 

Paleo is a diet that is based on the concept that our bodies are designed to eat the same foods we ate during the Paleolithic Period. For 70 000 years we ate this way. The agricultural revolution only began 10 000 years ago. Logistically, it makes sense that our bodies are not adapted to our new food sources given the ratio of time. 

So what does the diet entail? Eating free range, organic, high quality meats, fish, eggs, and seafood, vegetables, nuts, limiting fruit consumption, and eliminating all foods that did not exist over 10 000 years ago (sugar, grains, beans, legumes, processed foods, dairy, etc). The basic underlying principle is that if you couldn't theoretically hunt or gather it, then you shouldn't be eating it. The approximate ratios are 30% protein, 30% fat, and 40% carbohydrate.

Sounds rigid right? Sounds like you would feel deprived pretty soon right? Yeah, that's how I felt. However, given my long standing curiosity, I've decided to give it a go. I'm doing it on a trial basis for 30 days and then I'll report as to whether I think it is sustainable.

By the way, I've already started. Today is day 3. Here goes!

Image Source: paleodietlifestyle

How to up your water intake

We are always being told to drink more water. For some people, this is easier said than done. Either we forget while going about our daily routine or we simply don't feel thirsty. As with any change, it takes a conscious effort. I remember when I first started introducing a higher water intake into my diet many years ago. If you are trying to incorporate more water into your diet, hopefully some of the following suggestions will help.

Firstly, there are thermoreceptors in your mouth and throat that respond to changes in temperature. Drinking cold water stimulates these receptors to send a signal to your brain that your no longer thirsty, whether you are or not. To bypass this reaction, try drinking lukewarm water. It has been found that those who drink lukewarm water can drink twice at much as those drinking cold water. If you love cold water (like me), try starting out with lukewarm until you become more accustomed to drinking water and then switch to cold.

When I first tried uping my water intake, I would take a 500ml (apx 16 oz) bottle of water with me everywhere I went. I would then set times during my day when I would have to be finished one full bottle. For example, I would have to finish the whole bottle by noon, and then another by 4pm. This way I was drinking 2 full glasses every 4 hours.

On top of this, I would always have a full glass with meals. I worked it out so that I would have at least 8 glasses each day. At first, I needed to run to the bathroom often. This is to be expected as my body wasn't used to utilizing that amount of water. But after a few weeks, I noticed my bathroom runs were fewer and fewer. 

Another way of getting more water into your body is by drinking tea. This works especially well if you don't like plain water and you need a little flavour. I would not recommend drinking coffee or juice as coffee actually works to take out water from your body and juice is mainly sugar. If you want to drink coffee, I would suggest drinking 2 glasses of exactly the same size directly after. The first glass will bring your water level back to even after drinking the coffee, and the second glass will hydrate you. I personally don't drink juice at all, but if it's something you really enjoy, try limiting your intake and drink it on top of your usual water intake.

Happy drinking!

Image Source: demeur

Eating Healthy on a Budget

I wanted to share a nutrition newsletter I wrote for a local nutrition project that I'm volunteering for.
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                                                                                                                                   February, 2012

Nutritious is Delicious

Eating Healthy on a Budget

When you're on a tight budget, the thought of preparing tasty, nutritious meals on a regular basis can seem daunting. Often, many of us fall into a meal-routine rut, eating the same meals over and over. But it doesn't have to be this way. You can save money and still eat quality, nutrient rich foods. All it takes is a little organization and creativity.

Plan out your meals for the week ahead of time and make sure you set aside time for preparing these meals. If you're very short for time, you could even choose 2 or 3 days per week to cook a large meal that will last several days. You could also make extra to freeze for a later day.

Purchasing goods on sale is another way to save money. Grocery stores often mark down food items such as breads and meats as they get closer to their best before dates. Try picking up one of these items and cooking it right away. Also, keep an eye out in the bulk section of the grocery store as buying bulk is almost always cheaper. To avoid bulk items going bad, try freezing perishable items such as meat and breads.

When grocery shopping, choose generic or store brand as they are usually lower in price. These items are usually located on the bottom or top of store shelves as the most expensive brand-name items are located at eye level.

Stock your cupboards with food items that are inexpensive and also quick and easy to prepare. Some examples include:

• Beans and lentils come in canned or dried form so they can be stored for longer periods of time. Preparing a large pot of hearty bean or lentil soup is a sure way to fill your stomach and get some great nutrients.
• Pasta is simple to prepare and can be a great addition to any meal when paired with vegetables and meat or some other protein alternative. Try to choose whole wheat pasta more often.
• Frozen vegetables are often more cost effective than fresh vegetables and just as nutritious. They also last much longer and often they are pre-cut which can be another time saver.
• Soups come canned or in packets and they are definitely inexpensive and convenient. Try and choose soups that are lower in sodium and contain little preservatives. Adding meat and vegetables to premade soups can make a hearty healthy meal.

Eating on a budget does take a little work as you need to plan ahead and be creative, but the rewards are worth the effort. Try these simple strategies to help your family save money and eat better! 

Hearty Lentil Stew

This hearty lentil soup is chalk full of vegetables and will keep your tummy and your wallet  satisfied.

Makes 6 servings.

1 onion, chopped

1/4 cup olive oil

2 carrots, diced

2 stalks celery, chopped

2 cloves garlic, minced

1 teaspoon dried oregano

1 bay leaf

1 teaspoon dried basil

1 (14.5 ounce) can crushed tomatoes

2 cups dry lentils

8 cups water

1/2 cup spinach, rinsed and thinly sliced

2 tablespoons vinegar

Salt to taste

Ground black pepper to taste

1. In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.

2. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve, stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, add more vinegar if desired

Quick Chicken Noodle Veggie Soup

This recipe takes chicken noodle soup to the next level. It's nutrient rich and easy to prepare.

Makes 4 servings.

1 (14 ounce) can chicken broth

1/2 teaspoon dried crushed basil

1/8 teaspoon ground black pepper

2 cups frozen vegetable combination (eg. broccoli, cauliflower, carrots)

2 cups uncooked whole wheat pasta (eg, fusilli, penne)

2 cups cubed cooked chicken

1. Mix broth, basil, pepper and vegetables in skillet. Heat to a boil. Cover and cook over low heat for 5 minutes.

2. Stir in noodles. Cover and cook for 5 minutes. Add chicken and heat through.

Health Risks of Diet Soda

Trying to cut calories by drinking diet soda? Think again. According to a new study in the Journal of General Internal Medicine, drinking diet soda daily may be linked to significant increases in the risk of developing a stroke, heart attack and other serious vascular issues. The study was conducted by the University of Miami Miller School of Medicine and Columbia University Medical Centre. Researchers observed the soda drinking habits of over 2500 individuals over a 10 year period. Results concluded that those who drank diet soda on a daily basis were 43% more likely to suffer a stroke or heart attack than those who did not drink any diet soda, even if pre-existing vascular conditions existed. See huffingtonpost.com for more details.

But is this newfound evidence really surprising? Aspartame has long been questioned in regards to its adverse affects on the body. Aspartame is made up of 3 chemicals: aspartic acid, phenylalanine, and methanol.

Aspartic acid is an amino acid (building blocks of protein). Sounds okay right? Well, excessive ingestion of this amino acid can cause serious chronic neurological disorders as well as numerous other acute symptoms. In its free form (unbound to protein), aspartic acid significantly raises the blood plasma level of aspartate and glutamate (these act as neurotransmitters in the brain by facilitating the transmission of information from neuron to neuron). Too much of either of these substances in the brain kills certain neurons and as a result, triggers excessive amounts of free radicals (which kill cells).

Several chronic diseases that have been shown to be contributed by long-term exposure to excessive amounts of aspartate and glutamate include: multiple sclerosis, brain lesions, hormonal problems, Parkinson's disease, dementia, Alzheimer's disease, epilepsy, and a list of others.

Ingesting aspartame, especially along with carbohydrates, can also lead to high levels of phenylalanine (another amino acid found in the brain). This can cause serotonin levels to decrease which can lead to emotional disorders like depression.

Methanol is a deadly poison that is gradually released into the small intestine. When absorbed into the body, it is broken down into formic acid and formaldehyde, both of which are toxic. It is recommended to limit methanol consumption to only 7.8mg/day, yet 1L of aspartame-sweetened beverage contains about 56mg! I know several people who drank this amount in one evening (like a movie night out with friends).

Furthermore, diketopiperazine (DKP) is a byproduct of aspartame metabolism that has been shown to cause brain tumors. Aspartame consumption is even linked to weight-gain! These are only a few bits and pieces of evidence that prove how bad aspartame is.

I know this post has more of a scientific feel to it than usual, but I thought it was necessary to explain why aspartame should not be a part of anyone’s diet. If you’re going to drink soda once in a while, just choose regular soda. To be clear, I am in no way endorsing any type of soda. High fructose corn syrup is another culprit to watch out for (which I will discuss in a future post), but in my opinion it is the lesser of two evils. 

Image Source: knowabouthealth

Consistency

Consistency is defined as the achievement of a level of performance that does not vary greatly in quality over time. Sounds simple enough right? Then why does it become so complicated when applying it to our lives? The phrase, "easier said than done" comes to mind.


Life is busy, so there will always be days when you really are maxed out for time and it really is impossible to fit a workout in. That is, unless you wake up at 5am and sacrifice sleep. Exercising some forgiveness for your schedule is necessary at times, but it should never be an excuse for neglecting consistency.

If you can't make it to the gym one day, then be more diligent with your food choices and make adjustments to your routine such as taking the stairs instead of the elevator (yes, even if it's 8 flights!) and parking your car farther away. Small strategies like this will not make up for a missed workout, but they will help.

That being said, it is very important to remain consistent with your diet and your workouts. This principle doesn't just apply to those trying to lose weight or hit a fitness goal, but to everyone. Living a healthy lifestyle is exactly that - a lifestyle.

I must remind myself of this each and every day. Especially first thing in the morning when I'm scheduled to wake up early for a workout and all I want to do is sleep. Morning workouts have never been my favourite, but that's what works with my schedule at the moment, so I've gotta deal!

Consistency becomes even more difficult when you're not seeing results. I can completely relate to this as my body takes a little more time to show results than the average person. I can be working out hard for a month and not see any changes in weight or inches. When this happens, I try not to get upset (although it can be unavoidable), and I remind myself of my reasons for doing this. Lifestyle first, wedding weight loss second. I know that with consistent hard work, my lifestyle will lead to changes in my body. I just have to be patient.

Keeping your true priorities in mind will help in overcoming obstacles. Just keep talking to yourself and reminding yourself of why you are doing this and consistency will result.


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The Secret to Weight Loss is Not So Secret

What kind of routine is best for weight loss? I'm sure many of you have asked this at some point. I know I have. Well, in this post, I will give you the magic key to weight loss wonderland!

Just to set the record straight, I believe that your focus should not be on the scale, but rather on the day-in-day-out lifestyle of making good choices and ensuring there is balance. That being said, I know many people do have their main goal centered around weight loss so hopefully I can help.

Weight loss is easy in theory, but difficult in practice. All you have to do is sweat buckets and eat clean! But what does that mean in terms of action? I'm going to focus on the sweat aspect since I've already touched on the clean eating aspect in an earlier post. Sweating buckets means making sure you keep your heart rate up the entire time during your workout. So, between sets you should be doing a short burst of cardio - running on the spot, jumping jacks, burpees, skipping rope, etc. This means you are constantly moving the entire workout with only 30 second breaks to drink water.

As a side note, weight lifting is absolutely necessary for weight loss. Many women believe that it's all in the cardio, but that's not true. Cardio is great for helping you lose weight, but without the added benefits of weights, you will not reach your goal as fast nor look as toned. Weight lifting allows you to burn calories long after you've stopped exercising. This isn't the case with cardio. Those micro-tears in your muscles that occur as a result of a weight routine, force your body to repair and make them stronger. This does not mean you will look masculine. Women have way too much estrogen and not nearly enough testosterone to bulk up like a man from a simple weight routine. So please do not limit yourself based on such myths.

I would suggest alternating weight and cardio days in a way that works best for your schedule. For the cardio session, interval training works best for weight loss. You will get a bigger bang for your buck if you do 10 30sec sprints over 10min than you ever could running for an hour straight! Time saver? I think so! The key is to keep changing the insult to your body as often as possible. If you have a heart rate monitor, you could base your rests on your heart rate rather than time - as soon as it slows down to a certain point, you can start your next sprint.

So as an example weight loss routine, I would do something like this twice through::

warm up 10 min - cardio (make sure you sweat)
perform some dynamic stretches to prepare you body for your workout

20 wide grip lat pull-downs
20 underhand pull-downs
10 burpees
(30 sec rest to take a few sips of water)

50 squats with overhead presses
20 low dumbbell rows
1 min hill run at speed 6.0, incline 10.0
(30 sec rest to take a few sips of water)

20 dead lifts
30 sec hold boat pose
50 bicycle crunches
1 min skip rope
(30 sec rest to take a few sips of water)

50 lunges with lateral shoulder raises
50 step ups

cool down 5 min - fast walk at speed 4.0
15 min stretching

Remember, this is just an example. It should be adjusted for your specific fitness level and capabilities. The point is that you need to be moving constantly with very little rest. And you need to SWEAT!


Image Source: beabetterbeing, stockcutouts

To Be, or Not To Be, a Couch Potato

Today I was feeling a lack of motivation. Yes, I have bad days too. When my alarm rang at 7:30am, I snoozed it and went right back to sleep. When it rang again 10 minutes later, I told myself "no chance I'm getting up." I considered skipping class. I even considered skipping my workout. I felt tired and achy and all I wanted to do was stay in bed or lay on the couch all day.

Then this little voice in my head (my better half) whispered to me "just get up Samantha." Luckily, I'm the type of person that cannot go back to sleep once I'm awake. Well, unless I'm sick or overly exhausted. I knew that once I got out of bed that it would get easier. So I conjured all my will power and made myself wake up.


Once I reached campus, I bought myself a latte. I'm not a big coffee/latte drinker. I usually only drink them on occasion, but this was one morning that I felt I needed a boost.

After class, I was scheduled to head to the gym. I still didn't feel like it. Again, that little voice whispered "just go Samantha." So I did. Afterwards, I felt much better. There's a sense of accomplishment I feel when I've stick to a preset goal or plan, especially when I didn't want to follow through with it. I was proud of myself for not listening to my laziness.

There will always be days or moments that require you to fight yourself. These are the hardest conflicts to overcome, but when you do, I promise you'll feel proud.

Image Source: jibid

Like Rice?

Is rice a staple in your diet? Growing up, it definitely was for me. My father is Filipino  and my mother is Scottish, so at our dinner table it was either rice or potatoes.

There are dozens of types of rice so it can be difficult to sift through and find one that meets your taste and nutrient needs. Hopefully this post will help.

Short-grain rice is high in starch and feels soft and sticky when cooked. (Sushi anyone?)

Long-grain rice is drier due to the lower starch content and thus the grains are separated. (This is the stuff  I grew up with).

Jasmine and basmati are long-grain varieties, but they have been cultivated to bring out distinctive flavors. (Gotta love Indian food!)

Brown rice (both short and long-grain) is chewier and heartier than white rice. (I usually choose brown basmati rice).

Instant rice has been partially cooked and then dehydrated. (I never eat this stuff because I don’t like to eat processed foods and also, I don’t like the texture).

Wild rice is chewy on the outside, and tender on the inside. They have a very distinctive taste. (Personally, I like to mix it in with brown rice so the taste isn’t too overpowering).

In white rice, the germ and the bran parts of the grain have been removed. Whereas in brown rice, they remain intact, making it a whole grain. As a result, brown rice is higher in magnesium and other minerals as well as in fibre (4g compared with only 1g fibre in white rice). This is the reason why brown rice takes twice as long to cook. Brown rice also has a lower glycemic load than white rice which means that it does not raise your blood sugar levels as high.

In general, brown rice is more nutritious than white rice. This is pretty common knowledge. However this doesn’t mean that you should throw out white rice and never eat it again. Remember, moderation is key. If rice is not a major part of your diet, you can afford to choose white rice. If rice is a staple for you, then try choosing white rice on occasion or in small quantities.  

In addition, wild rice is more nutritious than brown rice as it is higher in protein and lower in carbohydrates. It has a much lower glycemic load and it is a good source of vitamin A and folic acid (although brown rice is higher in minerals). To get the best of both worlds, try mixing brown and wild rice together! 

Image Source: geogatt, instructables, pristinefitness