I admit, it can be a challenge to know what to eat.  Even for those of us who are quite conscious about what we should be eating, I often find myself in a conundrum.  Do I buy the organic cherries that came from California, or do I buy the local ones that came from the Okanagan?  One traveled very far and had a negative impact on the environment but is good for me, the other traveled not so far and will be not as healthy for my body.  If you are new to the idea of healthy eating, here are some basic things you should be looking out for.

1. Always say “yes” to water. Someone offers you water.  “Yes please” is your answer.  Your goal is to drink half your body weight in ounces minimally per day.  Weigh 150 lbs, drink 75 ounces of water.  There are 32 ounces in a litre.  Put some litre bottles in the fridge and know you have to have them finished by the end of the day.

2. If you drink coffee, go organic.  Coffee is a very highly sprayed crop with pesticides, so is tea.  If you are not up to your quota of water per day, ditch the coffee.

3. Get into the habit of reading labels.  This is easy once you start.  Is sugar in the top 3 ingredients?  Don’t get it.  Why would you need sugar in your pasta sauce anyway?  This also goes for high fructose corn syrup.

4. Avoid hydrogenated oils and MSG, also disguised as hydrolyzed vegetable protein. Check your bags of chips for this.  I find that the Miss Vicky’s and the Kettle Chips are pretty good about not having this stuff in them but again, read, read, read.

5. Get off the aspartame.  Woo, this stuff is BAAAAAAAAD.  Honestly, it should never have been passed. Try other sweeteners instead.  If you must, plain ol’ white death sugar is preferable to aspartame but do try healthier options before choosing white sugar.  Honey, maple syrup and steevia.  Steevia is my favourite.  It comes from a plant and it will not affect your blood sugar. Great for diabetics.

6. Do you eat animal products?  Go organic.  If you are hemming and hawing about which products to go organic on, these would be the ones.  You know how a mother is not supposed to drink alcohol or have more than one serving of certain fish in a week if she is pregnant or breast feeding?  Well that is because the toxins are passed on to the baby through the mother.  So now you are the one who is ingesting the hormones, the pesticides the antibiotics and all the other things the animals were fed.  It doesn’t cost much more to go organic.  Put it into perspective.  A beer is $6, a martini is $10, a latte is $5, buying organic vs. non-organic milk is going to cost maybe 75 cents more for a whole litre.

7. High antioxidant foods.  Yum, yum. These help slow the aging process and I am not just talking about the way you look on the outside, though that is a bonus.  Berries are high in antioxidants, get them fresh while you can.  If they are not organic, soak them in vinegar and water for awhile to take off some of the pesticide residue.  They are also a very highly sprayed crop.

8. Get some greens in your life.  Are potatoes and corn your vegetables of choice?  Get some variety.  It is the spice of life, don’t you know.  Kale, dark lettuce, chard etc… cruise the internet for some interesting recipes.  I have a fantastic curry kale salad recipe listed here on this blog.  Check it out.

9. When at restaurant and the options are a burger and fries, bite the bullet and make a small change.  Ask for the house salad instead of fries.  Just do it.  Like ripping off a band-aid.  Say it and stick to it.  You will be quite surprised how great the house salads are these days.  Most often the fries aren’t all they are cracked up to be anyway.  If you are still hungry and craving fries after your burger and salad then order some.

10. Make eating healthier easy on yourself.  Get organics delivered to your home or office. I use Green Earth Organics and love their service.  You can customize your bins on line if you like.   Mention my name and get $10 off your first delivery. Purchase vegetables pre-cut or make yourself deal with your veggies right when you get them.  Cut them up and put them in the fridge so all you have to do is grab and go. Keep healthy snack food in the house.  Have energy bars on hand for when you are running short on time.  Have a meal replacement shake available for those days when you don’t want to cook.  But remember, read the labels.  Just because it has a healthy sounding name it doesn’t mean that it is.   There is a lot that marketers are allowed to get away with, so please don’t trust them to be giving you the straight goods.

The small steps made today towards better health cumulates into big changes down the road.  Wouldn’t you like to feel and look better in a year from now than you do today?  Wouldn’t you like to have more energy, more muscle tone, less fat, clearer skin and a brighter outlook on life?  Proper nutrition can deliver all that and more!

The other day on Facebook I saw a posting of an article from the Huffington Post about Vitamin Water.  There is a lawsuit against Coca Cola on the grounds that the company is making unwarranted health claims.  My first reaction was: “that is absurd, how can Coca Cola say these ridiculous things and then back pedal when they get in hot water.”   After I thought about it, I realized that while it is ridiculous, what is also ridiculous is the lack of personal responsibility that people take for their health. When Vitamin Water first came out, I was suspicious.  First of all, it is colored unnatural colors, so right away, I wondered about it.  Then I picked it up and read the label and realized that they are doing some sneaky marketing and concluded that it wasn’t healthy and that I would never touch the stuff.

It is time for people to stop being so complacent about their health and to stop playing the victim.  Learn to read labels.  It is very simple and it should be as basic for all of us as brushing our teeth.  If you see the first ingredient listed as water and the second ingredient listed as sugar, know that it is a poor substitute for pop and you should be drinking actual water.  Here are some basic things to look for on food and drink labels.  If you see hydrogenated oil, don’t buy it.  If you see any food coloring listed, don’t buy it.  If sugar or high fructose corn syrup is listed as one of the top ingredients, don’t buy it.  If MSG is listed on it, don’t buy it.  There are many other things you can educate yourself on but these are the easiest to look out for.  Once you get into this habit, it is very quick and easy and you won’t even think twice about doing it.

Wake up! The FDA is not looking out for us.  They have let Aspartame be passed and frankly I would choose white death sugar over that any day.  Take responsibility for your health, otherwise we all pay the price with higher medical costs. Sure, not everyone is a health nut and not everyone has an interest in learning about health but that is why there are professionals around with whom you can consult.  I don’t know about stocks, bonds and mutual funds and have no interest to learn, so I hire a professional to help me with that.  If I die broke, it isn’t for lack of trying to take control to the best of my ability.  If you are looking for a healthy alternative to sports drinks like Gatorade and Vitamin Water, try plain water.  If you want some flavouring in your water, add a little lemon or lime or a little  juice.  If you are looking for something that will replenish electrolytes, something like Want More Energy from Isagenix has a wonderful option.  It is loaded with Vitamin B’s, has no food coloring in it and tastes great.

Check this blog regularly for updates or better yet,subscribe.  If you are looking to change your habits I would be happy to support you, feel free to contact me.

Bus Drivers & Biker Riders

Vancouver is such a fantastic place to bike, especially in the summer. This past month has been particularly fantastic, warm with a cool ocean breeze, perfect bike riding weather. The other day I was riding down Broadway and a bus driver attempted to pull out in front of me after he dropped off his passengers. When I continued to ride past him he raised his hand out his window at me as if to say “what are you doing crazy biker?” My question to those inconsiderate bus drivers who pull out willy nilly, is “What are you doing crazy bus driver?” I have never driven a bus before and I can imagine that at times it is a frustrating job but does that mean that they should throw out their common sense and courtesy to people? Just because you are bigger than I am, does it mean that you should be able to push me around and potentially drive over me or lead me into traffic to avoid you? Do you think a signal light means that it is okay for you to blindly move left into a lane?

I don’t know when the rule came into place that when a bus wants to pull out in front of you, you let it, but it seems to me that many bus drivers abuse this privilege and throw caution to the wind. When I am driving my car, the bus drivers often bully their way back into the lane without giving me much notice at all. It is as though they are playing chicken. “Hey, I am bigger than you so clear out or deal with the consequences. Your choice”. While I am driving my car, at least I have the protection of the steel around me and the airbag that will deploy if I hit something. As a bike rider I am much more vulnerable. If I slam on my brakes will I go over the bars? Will the guy behind me run me over? While I am shoulder checking to see if the coast is clear to slow down and move over, I risk getting slammed by someone opening their car door.

I ride my bike because I like it. It is good for me and it is good for the environment. I am doing my part, kind of like those people who ride the bus. I do not have the opportunity to drive a bus, so I cannot be in the driver’s shoes but maybe Mr. Bus Driver, you would like to get on a bike some day and commute in Vancouver for a week and see how it feels to dodge large buses as you make your way to your appointments. Oh and all drivers, please remember to look behind you before you open your door and lastly, using a hand held cell phone and texting while driving is now illegal. Don’t let a memorable experience like killing someone be the reason you finally take this law seriously. Thanks

I don’t even like to say this word.  As much as I try to keep it out of my vocabulary it seems to be everywhere.  I recently received two separate referrals from friends who have family members who have cancer.  I was pleased that what I have been saying to people around me has been sinking in.  Diet is very important, not just to keep you healthy but to get you back to health.  The body needs good supportive nutrition to repair cells that are damaged through tough treatments like chemotherapy and radiation. When people have cancer, they often lose their appetite, food doesn’t taste very good and they begin to lose weight, so caloric intake is important but what kind of calories is equally important.  Patients should aim for at least 1500 calories a day in small easily digestible meals taken frequently.  Liquid meal replacements are excellent because they can pack a lot of nutrients and are easy to swallow.  They are also easy to prepare, this is key because fatigue is a big factor for people dealing with cancer.  Dr.’s will often refer patients to drinks like ENSURE.  ENSURE, in my opinion is not a satisfactory protein supplement because it is filled with multiple forms of sugar and dye.  It is a known fact that cancer feeds on sugar so this is definitely not a good idea.  Neither are milkshakes which seem to be a popular choice for a meal replacement.

Find a protein powder that has lots of vitamins and minerals, minimal sugar and a good amount of fiber. The addition of fiber will help with those who are experiencing diarrhea.  In addition to this, drinking lots of water is important, especially while in treatment.  Often sports drinks will be recommended for the replenishing of electrolytes, however, the problem with this is that they often have high amounts of sugar in them, or they have fake sugars, which I believe contribute nothing good to the body and are the cause of many health problems.  There are some good electrolyte drinks on the market that are natural and delicious without any unnatural colorings in them.  If you would like more information on this topic, please feel free to get in touch with me.

Not all protein shakes are created equal

Question: “Why would I buy a small container of whey protein that costs $40 when I can buy a massive tub for $40? ” Why indeed?  There are a few good questions to ask and I will cover an important one here: “Is it undenatured or denatured whey?”

Denatured whey is processed at high temperatures, usually above 160 degrees Fahrenheit or 72 degrees Celsius, this ensures that all microorganisms that may harm you have been destroyed,  just like the pasturized milk you buy in the store.  In the undenatured process, the whey is processed at a low temperature and in such a way that harmful organisms are destroyed, but the heat sensitive amino acids that make it bioactive (meaning, containing a high amount of essential amino acids) are not harmed.

Undenatured whey protein is an excellent nutrition source and it helps people to eliminate toxins from the body, build the immune system, increase the antioxidant properties in the body and provide nutritional support. Undenatured whey proteins naturally contain CLA (contain conjugated linoleic acid), which helps to boost  cancer fighting properties.  It contains the highest concentration of branched-chain amino acids (BCAA), which is helpful in promoting muscle growth and repair of muscle tissue and in preventing muscle catabolism.  Some studies also indicate that it helps to lower LDL (bad cholesterol), increase HDL, (good cholesterol) protect the liver, and reduce the risk of cardiovascular diseases.  Denatured protein does not have these benefits.

Emerging research suggest that undenatured whey protein helps overcome glutathione deficiencies. Glutathione is produced in the liver and plays the role of a powerful antioxidant that helps the body to control free radicals, boosts the immune system, and aids in detoxification of the body.  All cells in the body are required to produce their own glutathione, however, when the mechanics to build or produce them fails, the liver begins to accumulate toxins, causing the muscles and the immune system to weaken. Undenatured whey protein will increase the levels of glutathione in your cells.

If you are not supplementing with an undenatured whey protein, now would be a good time to start.  Have a shake for breakfast as your meal replacement or have one after a workout to help to repair your muscles.  I take two undenatured whey protein shakes a day.  One for breakfast and one after my workout.  If you are searching for a good protein, check out this link where you may order directly online UNDENATURED PROTEIN.

I know, the title of this may not sound so great but it really is a delicious and healthy dinner.  Lots of calcium and protein plus oodles of other vitamins to fill your tummy.  I thew this together off the top of my head, so I don’t have exact measures, you should just make it to taste.

FIRST PART
1 large crown of organic broccoli – if you don’t have organic, then soak it in water with vinegar for awhile to get some of the pesticides off.
Lightly steam
In a large mixing bowl add the steamed broccoli, zest of 1 or 2 lemons, cold pressed extra virgin organic olive oil – I use Braggs (not the enzyme soy sauce stuff) – I did a taste test with this and non-organic extra virgin olive oil and the taste difference was very noticeable.  Squeeze of one or two fresh lemons or less.   Red pepper flakes (I like lots), fresh rosemary and some sea salt to taste.  Keep in fridge to chill.

SECOND PART
I did this the night before.
Extra Firm Non-GMO tofu cut into bite size pieces.

In a mixing bowl add:
Fresh rosemary or maybe try tarragon, that might be good too
Zest of a lemon
Lemon juice
Olive oil
Red pepper flakes
Marinate overnight

In oven at 375 on a high rack, put the tofu on a cookie sheet, lightly season with sea salt if you like and cook for 1 hour – turning at the half way point until it browns on both sides.  You may want to try higher heat.

Mix in with the broccoli, add a half a cup of fresh shredded parmesan or pecorino cheese and chill until dinner.

La Piece de Resistance!

For the past month I have been on vacation with barely any internet access.  Sometimes this can be a good thing but when it is a working vacation, it isn’t so great.  I have been setting up a condo in Arizona for luxury rental accommodations and of course there are the typical and temporary challenges with renovations & contractors but there is one constant that lurks…  the question,  “am I exercising enough and am I eating well enough?”  In Vancouver, I drive my car maybe 2-3 times a month and otherwise walk or bike everywhere.  Here I am in the car 5-6 times a day and the heat is oppressive, who wants to exercise in 44 celsius?  In the first two weeks I also had minimal kitchen utensils and appliances so eating well, keeping it healthy and interesting was a challenge.  And then …one of the most exciting culinary events in my life finally came to fruition.  Yes, I  bought a Vitamix.

For those of you who don’t know about the Vitamix you may think I am an over the top health freak but those of you who have one, Roxanne F, Rob R, you’ll back me up on how fun and amazing they are. I have coveted one for over 2 years and even though I knew what it could do, I still had a hard time bringing myself to spending over $600 on what looks like a blender.

My unrequited love started while on vacation in Kauai. It was pouring rain and with nothing else to do, I ended up in a Costco. I stood there like a child mesmerized by a puppet show as they did the same Vitamix demonstration over and over again.  I must have watched them make tortilla soup three times.  I am happy to report that it has now been close to two weeks that I have had my Vitamix and I am using it non-stop.  I use it every morning with my Isalean shakes and loads of fresh fruits and I used it tonight to make a delicious red pepper hummus & a dressing for my pasta salad.  Everything is being done with no salt or pepper and barely any oil, just veggies, fruit and nuts to give things flavour.

This Vitamix has so far proven to be a very wise investment.  I am still working on the exercise situation and have decided that in this heat, swimming will be my exercise of choice.  To purchase a Vitamix, I think the best deals are probably Craigslist if you can find one or Costco.  If you click on this link, http://www.vitamix.com/index.asp you can see the Vitamix in action.  The hosts are a bit annoying and use their hands too much when they talk but once you get past that you might find yourself mesmerized as well!

We have all heard the talk about the benefits of red wine and recently it has been discovered that there is a major benefit from the skins of the grapes.  It is called Resveratrol. Resveratrol can now be found in pill form. Recently I have been taking a vitamin supplement that has CoQ10, Vitamin D and Resveratrol, equivalent to 100 glasses of wine!  I will blog on the benefits of CoQ10 and Vitamin D another time.

This quick three minute video from 60 Minutes will explain the benefits of Resveratrol. To order your 100 glasses a day plus Vitamin D and CoQ10 click here.

Order Resveratrol, Vitamin D and CoQ10 click here.

I think I shocked and perhaps horrified my friend Chad this morning when I told him what I felt like doing to this woman Donna Simpson.  The guy narrating the video shown below has a much kinder and loving suggestion than I had in regards to what might help Donna.  Praying for her may have been his original gut reaction but it wasn’t mine.  In this video Donna says she doesn’t really “buy into all the diseases that come with being overweight”.   I realize that she has psychological problems but this comment makes no sense.  What is not to buy into?  The fact that research has clearly shown a link between obesity and 60 different diseases?

I don’t know how it works in the US but here in Canada, if this woman had a heart attack and had diabetes caused by her overeating, wouldn’t we all be somehow footing the bill as tax payers?   If she did have a heart attack, all efforts would be made to revive her and if she chose to go on with her quest to be the fattest woman in the world would she still be given medical treatment at tax payer’s expense?  It seems that she is at least being resourceful and paying her grocery bills by tapping into the fetish community.

My friend wondered why I was so riled up and why it mattered to me.  This woman has nothing to do with me, I am not paying for her medical care and I don’t know her child, so why do I care if she sets a poor example?  As it was pointed out, she could be doing worse things to her child than eating herself into the grave.  If she was physically abusing her child, the authorities would step in.  She may not be physically abusing her but I wonder what kind of an effect her bizarre quest and lifestyle will have on her child.  This just doesn’t seem right on many levels.

What do you think?

Spring is out in full force and with it comes the bike riders, the rollerbladers and the runners.  I am always surprised at what I see when it comes to the female runners.  Never-mind the poor running form that can easily be adjusted, what I am talking about here are bouncing boobs. As I walk the city streets & sea wall, I notice a disproportionate amount of female runners who are letting it all hang out loose and fancy free, boobs bouncing to the beat of the feet.  It pains me to see this but who cares about me, what about them!?  Are these ladies not uncomfortable, do they not feel pain?  They must realize that this can’t be good for them.  I wondered how bad it might really be, so I did some research and here are some facts from a study conducted by Dr. Joanna Scurr of the University of Portsmouth U.K.

The breast moves in a figure 8 pattern while running.  This motion has two negative implications; number one is breast pain caused by tension on the skin and connective tissue and number two, breast sag where repeated loading leads to permanent stretching of the supporting structures of the breast.  Yowza, that sounds painful!  There are two popular support bras used for running, the first is a compression type bra that keeps your gals pressed flat, thereby repositioning the centre of mass, the second is the encapsulation bra which contains moulded cups that encapsulate each breast separately and allow independent movement of the left and right breast. Current research shows that the best bra for support is the encapsulation bra, no matter what your cup size.   To find a proper fitting encapsulation bra, visit a store where they have staff trained to do fittings and ask if they carry such a bra. The TAB bra company has a great encapsulation bra and they have bra clinics around the city.

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