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This is a great reminder to reach out and create community, something I strive to do in my classes.

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Recently I listened to a podcast by Joe Rogan and Dr. Rhonda Patrick.

He beautifully expressed many of my feelings regarding exercise and it made me want to share it with you (warning: swearing):

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or you can read my summary below
I hope it motivates you!

Some people don’t want to exercise; they’d rather go to a doctor and get a pill. There’s a fear of discomfort, they don’t want to sweat and strain. It’s an extreme feeling in the mind.

What it really is however is the discomfort of the beginnings of getting in shape. Because once you’re fit, exercise is something you look forward to. It alleviates stress and makes you feel good: relaxed, carefree, more appreciative of things and less reactive.

Neuro-imaging studies show that exercise improves executive function and calms the amygdala – the brains emotional centre. Exercise helps you think logically and be less reactive from the gut. Meditation has similar effect.

So how to get started? Create momentum. Resist the resistance. Realize that discomfort is your friend. The choice to resist creates momentum, just as the choice to avoid creates momentum. The more you resist the more you can resist. The more you avoid, the more you continue to avoid. When we consistently resist the avoidance it creates a force that propels us forward.

Often when we are not happy and content with life it’s because we have given into the avoidance. We have stayed in our comfort zone. The need to act is so strong yet we avoid it. We feel that resistance all the time and we have to fight it in order to get past it so we can progress and succeed.

When we choose to avoid working out, it’s not only bad for us physically but also mentally. When we decide to stay on the couch we tell ourselves that it’s an option, that avoiding is an option that is at our disposal and that creates momentum to continue avoiding. Our choices create neuro-pathways in the brain: to avoid or to resist. Once the neuro-pathway is created we tend to stay on that path. If we choose to avoid, we may then find ourselves avoiding other things in life too: conflict, uncomfortable decisions and making changes.

When we get off the couch and go workout we feel successful and a sense of accomplishment. A year from now you could have a completely different body working out just 2 -3 times a week. It’s not a huge commitment and the outcome is incredible. You could add ten years to your life! It’s not about vanity; it’s about the quality of your life, not only as you age but also right now, how it affects you today. And it not only affects you but everyone that comes into contact with you.

When we live a sedentary lifestyle and eat badly we accelerate aging; we become broken and start to fall apart. We can delay the aging process and improve the quality of our life simply by being active and eating well. What could me more important?!

If you could take a pill to prevent your body and mind from a decaying from old age would you take it? Everyone would say yes, but there is no such pill. The pill is exercise and healthy eating. Actual pills don’t always work and they have side effects. And a pill is not going to make you feel better in a true sense. A pill is not going to clear your mind, change the shape of your body and give you confidence and ease. Yes pills are sometimes necessary for a medical condition but often the medical condition is caused by unhealthy habits to begin with.

Our consciousness is in charge of making the choice. What will you choose?

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I’m not a vegetarian but I found this very interesting:

 

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Its’ that time of year, seems there are a lot of sick people around, coughing, sneezing, etc.  If there’s one thing that’s a real drag, it’s getting sick.  It just sucks to feel bad and it feels like such a waste of time lying around waiting to feel better.

Here are some strategies that have worked for me for not getting sick in the first place.  I rarely get sick so I think I can safely say it works.

Wash your hands often.  This is the most basic and most important.  Don’t let the germs get into your body in the first place.

  • Wash your hands as soon as you get home.  I’ve gotten my whole family into this habit and it’s made a big difference.  I recommend using moisturizer often so your hands don’t get dried out.
  • If you’re going to be eating food and touching it with your hands, make sure you wash your hands first!  Popcorn, chips, hot dog, hamburger, fries, apple, muffin, etc..  It astounds me how often I see this not happening.
  • If you can, carry wet wipes with you (like in your purse) so you don’t always have to go off to the washroom to wash your hands.  When my son was a baby I got into the habit of carrying wet wipes with me and they were so handy it stuck.  Now whenever we’re eating out at a restaurant I hand out wet wipes to “wash” our hands before eating and at movies before we have popcorn, etc.  I also have a pack of wet wipes in the glove compartment of the car and in my gym bag.

Don’t touch stuff:

  • Don’t touch your face unless your hands are clean.  Don’t rub your eyes, scratch your ear, put your fingers on your mouth unless you’ve washed you hands.  If you can’t wash your hands use a tissue (carry those mini tissue packs with you) or a shirt sleeve to wipe your eye, etc..  Cough or sneeze into your elbow, not your hand, not only are you taking in germs by putting your hand on your mouth, you are also putting germs on your hand that you will be spreading around when you touch things.
  • Press the elevator button with your elbow.
  • Cover your hand with your sleeve to open the doors or when available use the wheelchair accessible automatic door, press the door opener with your elbow or your hip.

Take Vitamin C daily.  Boost your immunity so if your body takes in a germ it can fight it off.  Double up if you’re feeling run down or you’ve been in contact with a sick person.

Drink lots of water.  I aim for 8 glasses a day.  It flushes toxins and germs out of your system plus so much more.

Don’t let yourself get run down:

  • Monitor your sleep.  Aim for at least 8 hours a night.  Make up for lost sleep with a nap if you can.  Before you go to bed, make note of what time you have to get up and turn out the light at least 8 hours before.
  • Don’t skip meals and get really hungry, you’re immunity goes down and you’re more susceptible to catching germs.
  • Eat nutrient rich food to boost your immunity:  vegetables, fruits and low fat proteins (meat, fish, chicken, beans, eggs).

Be in touch with how you feel.  I can always tell when I may be getting sick; I feel tired and run down and I usually have a headache.  This is my body sending me a signal, if I hear it I can prevent myself from getting sick.  I listen to what my body is telling me and take these steps to thwart the virus from taking hold:

  • I try and take a nap.  If I don’t have time, I have a short rest; 10 minutes on the couch or just sitting still and focusing on relaxing.
  • I boost my water intake to 2 litres a day.
  • I double my Vitamin C
  • I eat extra healthy.
  • Strangely my body craves a “Power Muffin” from Whole Foods, this seems to be the tell tale sign for me.  This is a super rich muffin packed with lots of nutrients.  It’s practically a meal in itself, I would say it’s 400 – 500 calories.  Not something to eat often.
  • Don’t let yourself get cold for too long.  The bodies energy goes into trying to warm us up and our immunity goes down.
  • For me, feeling chilly when I’m not in a chilly place is a sign that I’m coming down with something.  I make sure to make an effort to warm up; I bundle up more, go to the sauna or have a hot bath until I no longer feel cold.
  • I would say 99% of the time I’m able to prevent myself from getting sick, usually within a day I feel back to normal.

Next week:  How To Get Better Fast When You’re Sick

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So it was my birthday over the weekend.  We had a Christmas Party on Saturday and then Sunday I spent the day celebrating my birthday.

At the party on Saturday there were a lot of delectable treats and I could not resist, I ate a lot and enjoyed it.  Delicious homemade pie, cake, little tarts, delicious salads, etc.  I woke up Sunday still full, so I didn’t eat until noon.   We went out for brunch to celebrate my birthday.  I ordered an omelette (which from experience, is way too much for me) and I had the delicious butter covered warm homemade toast (I don’t normally eat wheat or butter).  I ate the whole thing and it was delicious.  I felt totally over-stuffed.

We spent the day walking the city so at least that helped with digestion.  In the afternoon my Dad came by for a cup of tea to celebrate my birthday.  He brought cake, I ate it even though I was still full.  Thankfully there was more walking.   We had a late dinner at 9pm, I had the works; butter chicken, rice, naan and gulab jamun for dessert.  I was stuffed.

I feel like I gained 10 lbs this weekend!

In three days it’s Christmas so I need to Ying the Yang so I can enjoy Christmas treats for two days without really gaining 10 lbs.

So this is what I will do for the next three days:

  1. Start the day by drinking a litre of luke warm water.  It usually takes me about an hour, I drink one glass at a time.  Helps flush everything out and hydrate me for the day.
  2. I have a protein shake for breakfast: 1 cup of almond milk, 1 scoop of Natural Factors Vegan Vanilla Protein Powder and 1 scoop same in Chocolate.
  3. I have 2 glasses of water before lunch.
  4. Lunch is a big salad with lettuce, tomatoes, beets, tofu, 1 boiled egg and sprouts in a vinaigrette (no creamy fatty dressings)
  5. I have 2 glasses of water before dinner.
  6. For dinner, I make a big pot of organic hearty vegetable soup: green onions, garlic, broccoli, cauliflower, carrots, peas, brussel sprouts, green beans and yams, sometimes I add garbanzo beans.  I have as many bowls as I want.
  7. If I get hungry in between meals I have an apple, banana, orange or hummus spread on a cucumber slice with an olive on top.
  8. I go for a workout.
  9. Repeat the next day.

It’s kind of a cleanse I guess.  Makes me feel good, cleared out and I lose a few pounds. I don’t actually weigh myself but I feel lighter and my clothes are looser.  I find it re-sets me and gets me away from the sugar and fat.  Sugar and fat are so addictive, you have it one day and then you crave it again the next, it’s easy to get on that train if you’re not aware.

When I Ying the Yang I can enjoy treats without guilt, remorse or detrimentally affecting my health.

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Wishing you a wonderful Holiday Season!

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You must know by now that I’m pretty passionate about eating organic.  In fact, I think it’s one of the most important things you can do for your health.
Here is yet another very compelling reason to eat organic:

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I hope you are all enjoying a wonderful holiday season.

Wishing you much love, health and happiness for the New Year!

Thank you for another fantastic year!

xo, Ali

HOLIDAY EATING STRATEGIES – Summary

Step 1

Prepare by thinking about how you feel about eating and the holidays.

Step 2

Make a conscious decision about what you want.  Write it down.

Step 3

Make a list of specific events coming up where you might be tempted to overeat.

Step 4

Based on your list of events make a plan about how you will ying the yang so you can enjoy yourself, guilt free, without weight gain.

Step 5

The days/weeks leading up to the season or event eat healthy (fruits, vegetables, lean meats, avoid starchy bloating food like bread, muffins, rice, potatoes, no junk food or drinks, limit your sugar intake), drink lots of water and workout daily.

Step 6

On the day of the event eat light and healthy and drinks lots of water prior to arriving.  Have two glasses of water before you go to the event and a healthy snack if you’re feeling hungry, like an apple or banana.

Step 7

At the event decide: Is it crap? Is it worth it?  Is it truly delectable? Since you have “pre-paid” for your indulgences, enjoy them!

Step 8

After the event start your day with a big glass of water.  Skip breakfast if you’re still full, continue with healthy eating, portion control, lots of water and extra workouts!

Happy Holidays!

>>>>:0)

Have fun, enjoy and feel good!

xo, Ali

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