Step into Spring—Literally!

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As winter dissipates, many of us may feel sluggish. Sometimes the weather just isn’t good enough for producing the motivation to slip on our runners and get outside for a quick run or whatever it is that gets our adrenaline pumping. But with longer days, warmer weather, and an excellent reason to swap sweaters and fleece coats for cute spring apparel, we don’t have any excuses to not step into this season with energy and a healthy, toned physique!

Let’s optimize the beauty of the outdoors, while we motivate ourselves to look and feel good mentally, physically and emotionally.

Accountability

Let’s face it, there is a strong correlation between our perceived physical appearance and our self-esteem: when we feel fit, we feel good. But that doesn’t just happen with simply visualizing what you want to achieve while laying in bed at night—you actually have to set a goal, make a commitment, and keep yourself accountable to your wellness goals.

When you keep yourself accountable and push yourself to do things that benefit and validate yourself, the results and subsequent transformations are immaculate because you did it for YOU! Stepping into spring is as easy as finding an enjoyable route to jog around, a set of bleachers at a stadium to climb, or finding a great hike path to push yourself through.

Motivation

It’s funny how you can easily forget the potential you have to regain the power and strength that lies in your own body. When you put the time and effort into strengthening your muscles, your whole body benefits because you’re spiking your heart rate, burning fat, and toning up at the same time. Your butt, thighs, core, and arms will thank you by becoming stronger and showing definition—and the positive reinforcement that creates for you is invaluable.

Physically, mentally, and emotionally, you’ll become a healthier version of you, one step at a time.

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Let Me Help

If you need help tracking your wellness goals, you can purchase My Wellness Journal. As a certified health coach, I’ve designed it to help keep you accountable, and track your progress. It’s available in hardcover on Blurb Books at http://www.blurb.ca/b/6928405-my-wellness-journal, and in digital download on Etsy at http://ow.ly/Z0dtt.

If you need some great recipe inspiration, you can visit my recipes page HERE.

Be well; get fit!

My Wellness Journal

 

Weight Loss Supplements: Are Fat Burners Really Worth It?

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Commercial weight loss supplements are often filled with caffeine and one or more of the following natural extracts reported to have “fat burning” effects: green tea extract, green coffee bean, raspberry ketone, and garcinia cambogia. This article will describe what these compounds are all about, their effectiveness and safety.

FAT BURNERS

Several weight loss supplements are marketed as being “fat burners”. The “fat burn” refers to (in a more scientific term): a specific biochemical process called fat oxidation, where body fat (“lipids”) are broken down (“lipolysis”) and used by the body as an energy source, or alternatively released as heat2. Today’s weight loss supplements promise to enhance this process, to cut the fat and pounds, upon ingestion of the following compounds:

  1. Green Tea Extract. Rich in catechins, green tea extract is reported to enhance fat oxidation by increasing the availability of noradrenaline within the blood3. Noradrenaline is a hormone with many roles, which includes stimulating fat oxidation for energy purposes. This is the same chemical our bodies release during the “fight-or-flight” response when we are placed in a seemingly harmful or stressful situation. Some studies have also suggested that catechins reduce the absorption of fat from our diet.

 

  1. Green Coffee Bean. A biologically active component found within green coffee beans is chlorogenic acid (CGA). CGA stimulates fat oxidation in a similar fashion as catechins Additionally, a recent study suggests that CGA may have anti-diabetic properties as it was shown to regulate blood sugar levels4. Unfortunately, coffee drinkers may not receive these benefits, as the roasting of green coffee beans produces another compound called HAQ, which supposedly reduces the beneficial effects of CGA.

 

  1. Raspberry Ketone. A compound found within red raspberries, used in several processed foods and cosmetic products to add flavoring and aroma. The use of raspberry ketone in weight loss gained popularity in 2012 when it was showcased on the Dr. Oz show. Just like green tea and green coffee bean extracts, raspberry ketone also increases noradrenaline levels.

 

  1. Garcinia Cambogia. This is a type of small tamarind fruit that hails from Southeast Asia. Garcinia cambogia is stipulated to reduce the accumulation of body fat via the inhibition of citric acid lyase, which is an enzyme involved in the synthesis of fat. This effect is due to the high content of hydroxycitric acid (HCA) that is found within the fruit. Some studies also report that HCA causes weight loss by increasing the release of serotonin, a hormone known to boost one’s mood and reduce appetite5.

EFFICACY AND SAFETY

The research shows large variability in the effectiveness of these compounds to actually increase fat oxidation rates and reduce fat mass. While some studies show significant reductions in weight (up to 5% of total body weight) over a 3 month period, other studies show absolutely no effect. The variability arises due to differences in supplements used during the clinical studies, as well as the types of individuals tested (i.e. we all respond differently due to our genetics, composition and lifestyle). Thus, while one product may be useful for one person in improving body composition, in another person there will be no significant changes.

The most worrisome fact about these weight loss supplements is the effects they have on other parts of the body. As mentioned above, most of the “fat burning” components act to increase noradrenaline levels. Noradrenaline not only has effects on fat tissues within our bodies, but also on our lungs, brain, muscles, heart, etc. While these effects are useful during the “fight-or-flight” response (or similarly during exercise) to allow us to escape quickly (or workout harder and faster), chronically heightened levels of noradrenaline is extremely harmful. Consequently, studies done on both animals and humans have reported side effects that include dry mouth, headaches, insomnia, vomiting, abdominal pain, tremors, adverse cardiovascular events (e.g. high blood pressure, abnormal heart rhythms), kidney failure, psychological disorders, and seizures.

THE SKINNY ON FAT BURNERS
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Before you consider using a weight loss supplement, even one as harmless sounding as “garcinia cambogia”,  think about how you’ll feel if the product does not work for you, the money you may have wasted or the potential side effects. Best bet is to discuss with your doctor first, and consult with a health and fitness coach on healthier, more natural ways to lose the fat and excess pounds. Always be critical before trying a new health supplement, and understand that the promises that the companies selling these products make often do not match up with the findings from unbiased research studies.

 

REFERENCES

1 Marks (2004). Obesity in America: It’s getting worse. Clinical Diabetes 22(1):1-2

2 Thermogenesis. American Journal of Clinical Nutrition 23(8):1009-1010 Retrieved from: ajcn.nutrition.org/content/23/8/1009.full.pdf

3 Westerp-Plantenga et al. (2006). Metabolic effects of spices, teas, and caffeine. Physiology and behavior 89(1):85-91

4Ong Wei et al. (2013). Anti-diabetic and anti-lipidemic effects of chlorogenic acid are mediated by AMPK activation. Biochemical Pharmacology 85: 1341-1351

5Onakpoya et al. (2011). The use of garcinia extract (hydroxycitric acid) as a weight loss supplement: a systematic review and meta-analysis of randomized clinical trials. Journal of Obesity 2011, article ID 509038

 

AMANDA CHEO

Amanda is a recent Master’s graduate from the University of Ottawa, where she completed exercise physiology-related research within the department of Cellular and Molecular Medicine. In her free time, you can find her out running the Rideau canal in Ottawa or at the gym for her favorite group exercise classes.

 

 

Hangover Myths & Cures

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What does drowsiness, headache, dizziness, nausea, diarrhea, and thirst have in common? One or many of these symptoms could be experienced during a hangover.

Common phrases heard the day after are that you “will never do this again”. So what now? Recovery is key! Let’s discuss the myths associated to hangovers, and find tricks to feel better…just in case another late night of drinking happens again!

  • A greasy meal

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I’m sorry to say that a greasy meal the day after doesn’t cure a hangover. Actually, going to your local greasy spoon joint on the morning after could cause for more stomach issues than anything else. You’re better off eating something fatty before starting to consume alcohol. This will help coat your stomach and prevent alcohol from being absorbed too quickly.

  • Vitamins & Minerals

It’s a good idea to put your body back on track to a healthy digestive cycle. For that, you need to re-boost some of the lost essential nutrients, such as vitamin B and C.

My favorite recovery foods are eggs and tomatoes. The amino acids in eggs will help your liver detoxify, and the tomatoes (not in Bloody Mary form) will reduce some of your body’s inflammation as well as give you a dose of vitamin C. Word of caution: I would be careful with orange and grapefruit juice as it could irritate your already sensitive stomach.

  • Drink water

Drinking water before, during, and after your night out should be one of your top priorities. Since alcohol is a diuretic (aka: “breaking the seal”), you will feel (and more than likely be) dehydrated. If you want to prevent the dreaded hangover headache, remember to drink a glass or two of water in between your alcoholic beverages. Prevention is key, but replenishing by drinking lots of water the next day will help too.

  • Electrolytes

Since alcohol is a diuretic, potassium (a key electrolyte) is usually depleted in our bodies. Wikipedia notes that “Drinks containing sodium and potassium salts replenish the body’s water and electrolyte levels after dehydration caused by exercise, excessive alcohol consumption, diaphoresis, diarrhea, vomiting, intoxication or starvation… A home-made electrolyte drink can be made by using water, sugar and salt in precise proportions. Pre-made preparations are also available commercially…” (http://en.wikipedia.org/wiki/Electrolyte).

Sports drinks are usually full of artificial colours and sugars. I would avoid taking these electrolyte drinks after a night out. Opt for coconut water or go for fruits and veggies that are high in electrolytes, such as bananas, spinach, and avocados. Here’s a “day after” smoothie to try:

Karate chop my hangover – Smoothie

INGREDIENTS

2 Frozen banana

½ cup Spinach

1/2 avocado

1 pitted date

1 ½ cup Almond milk

¼ tsp each Cinnamon and Nutmeg

¼ tsp (pinch) sea salt

1 tsp Vanilla extract

PREPARATION

Blend all ingredients together until smooth. You may need to add more almond milk (or cold water) if your mixture is too thick.

Makes about 3-4 cups…enough to share with your hungover friends!

 

Please remember that my blogs are there as guides to help you feel better. These blogs do not replace any medical professionals.

Healthy Baking Tips

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Doing small modifications to your recipes can reduce the amount of calories and/or fat significantly. Here are my favorite sneaky food swaps to cut calories and fat:

  • Sugar: reduce and substitute

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Reducing sugar doesn’t mean reducing flavor. The goal is to modify the recipe to have less sugar while still tasting sweet. The easiest way is to cut up to 1/3 of the sugar from your recipe. You won’t notice a difference in taste, but your waist size will thank you!

  • Mashed dates & prunes

Another great trick to replace sugar and cut some fat in a recipe is to add mashed up dates or prunes to your recipe. It will taste as amazing as your regular recipe and provide you with extra vitamins/nutrients (ie: Prunes: good source of iron; Dates: each contain close to two grams of fiber). Little trick: Soak your dates and prunes long enough for them to come back to life (approx. 15 minutes or longer). You can substitute sugar or fat for dates/prunes up to 1 for 1.

  • Apple sauce, pumpkin/sweet potato puree

You can swap up to half the butter or oil in your recipe for apple sauce. Also, since apple sauce will add a natural sweetness to your recipe, you may want to remove 1/4 of the sugar. Adding apple sauce will provide more fiber (about three grams per cup) to your recipe, and pumpkin/sweet potato gives you a boost in vitamins A and C…the kids don’t need to know this!

  • Beans, beans the magical fruit

Replace other fats in your favorite recipes by pureeing beans. Also, adding beans will boost your recipe with extra iron, potassium, and magnesium. They are excellent in brownie recipes; making them extra fudgy!

  • Use Coconut Oil

Shortening, margarine or butter contain fats (mostly saturated fat) which raises “bad” cholesterol (LDL). Use the same amount of coconut oil in your recipe and you will stay shocked how amazing your desserts turn out. Trust me, your pie crusts will look and taste extra flaky!

  • Spice, spice baby!

Whether you need cinnamon for your apple pie or add vanilla to your favorite cookie recipe, spices add a tasty element to any baked goods.  Added bonus: Many of them are high in antioxidant and anti-inflammatory properties. Try buying the spices whole and grinding them yourself to keep the aromas and taste fresh. A little goes a long way!

  • To box or not to box

Although cake mixes coming from a box seem easier to prepare than other recipes, they usually contain artificial ingredients (the ones you can’t pronounce from the ingredients list), lots of sugar, and hydrogenated oils.

Here’s my better than boxed cake recipe:

One-Bowl Chocolate Cake/Cupcakes

INGREDIENTS

  • 1 1/2 cups spelt or kamut flour (this recipe would work with any other flour-including gluten free)
  • 3/4 cup unsweetened cocoa powder
  • 1/4 tsp chili powder or cinnamon (to enhance the chocolate taste)
  • 1 cups sugar
  • 1 1/2 teaspoons baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon sea salt
  • 2 large eggs
  • 3/4 cup almond milk (other nut milks are fine too – make sure there’s no sugar added)
  • 1 tablespoons olive oil
  • 2 Tablespoons apple sauce 1 teaspoon pure vanilla extract
  • 1 cup hot (or boiling) water

PREPARATION

  1. Preheat oven to 350°. Line standard muffin tins or cake pans with paper liners.
  2. Add flour, cocoa powder, chili or cinnamon powder, sugar, baking soda, baking powder, and salt into a large bowl. Add eggs, almond milk, olive oil, apple sauce, and vanilla, and mix together. While hand mixer is on (or using whisk), gently add the hot water little by little, to prevent the eggs from cooking in your mixture.
  3. Fill each muffin cups or cake pans 2/3 full. Bake about 20 minutes for cupcakes, and 30-35 minutes for cake. Transfer to wire racks to cool (if you can resist eating all of them). Cupcakes/cake will stay fresh up to 2-3 days.

Makes approx. 18 cupcakes or 2 eight-inch round cake layers.

 

By doing a few healthy alterations to your recipe, you will be able to feel good about what you eat. Treating yourself never tasted and made you look so good!

How to stay healthy through the Holidays

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Let’s set the scene: You’re having a good time at a family holiday party. The alcoholic beverages are being poured, which you haven’t been able to reach the bottom of your cup in hours (thanks to your favorite aunt or cousin). The food smells and tastes amazing! You’re talking to everyone and lose track of how many plates of food and dessert you’ve had.

It’s the holidays and you’re happy to have a few days off to spend time with the people you love – I get it! But remember that there’s a fine line between having a few more calories than usual and overindulging.

Today I’m here to help you stay on track so that all the hard work you’ve done on yourself doesn’t set you back to your old ways. Let’s make sure you keep looking and feeling great for years to come!

I went around town asking people their tips and tricks that helps them get through the holidays. Here’s what they had to share:

  • Stay with your exercise routine or adapt with the season and do a fun activity (snow ball fight, etc.).
  • Alternatives/healthy variations of recipes (ie: less sugar)
  • Take one hour of “me time”. Taking time to do something you love (ie: read a book, play video games) will help you feel stress free and happy to participate in all those other family/friends events.

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Those are all great tips and I couldn’t have said it any better!

Here’s a few tips that are on my list of must find time to do:

  • Make a plan

I would be crazy to think that you won’t have a treat or two during the holidays (I will too)!  Keep in mind the BIG picture: all you want is to stay on track with your lifestyle plan; It’s not a diet! Enjoying something you love a few times during the holidays will make sure you satisfy your cravings and will prevent you from binge eating at a later point. And don’t forget about your yummy veggies!

  • Food pushers – Just say NO

Human beings like to please. We make good food to feed the ones we love, and we take that extra piece of food or drink and eat it (even though we are overly stuffed), to please those people. Your body is YOUR domain; no one can control what you put in your mouth. That being said, it might be a good idea to speak up when there’s a food pusher around. You can politely tell them that you’re full, or let them know that you will try it at a later point. Being honest won’t hurt someone’s feelings…It’s not like you’re telling them that what they’ve made looks awful!

  • Stay fit

Many people go visit their friends and family during the holidays and don’t have access to the gym or their regular workout plans. Finding at least 30 minutes per day to get your body moving will help you stay on track. Go walk the family dog, play outside with your young cousins, nephews and nieces, or organize some kind of game for everyone to play at the party. It will help you burn those extra treats and will boost your energy and moral so that you can continue to be the life of the party.

  • Take time for yourself

No matter what you do this holiday season, remember that the point of this lovely time of the year is to share memories with the ones we love. Everything in moderation will make sure that you stay on track even though you still have a few splurges.

It’s so much fun to spend time with your friends and family during the holidays! It’s also equally important to spend time on yourself relaxing, recovering, and re-energizing.  Make it a gift from you to you. What I like to do is sleep in and take the time to watch a good movie. The sky’s the limit on what you can do – choose what fits your needs.

Happy & healthy Holidays everyone!

Going Back to Nature – Herbs to Heal You

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Using herbs is an easy way to purify your body, mind, and soul. Herbs have been used for centuries for spiritual reasons, to spice up food, or as homemade remedies for ailments (ie: cold, sore throat). Today, I will show you ways to use them in your daily lives, either for their fragrance, for their healing powers, or in yummy recipes.

Health Benefits

Herbs contain unique antioxidants (vitamins/minerals and enzymes (proteins in your body that assist in chemical reactions) believed to play a role in preventing the development of chronic diseases such as cancer, heart disease, stroke, arthritis, etc.), essential oils, vitamins, and many other plants derived nutrient substances, which help our body fight against germs, toxins and help boost our immune system.

Essential oils can also do a lot more than just smell good. They have been found to have anti-inflammatory function; which makes it an important remedy for relief in individuals with inflammatory health problems such as rheumatoid arthritis, osteo-arthritis and inflammatory bowel conditions.

Essential oils and herbal supplements are also widely used to help treat certain emotional and mental states. Individuals having trouble sleeping, feeling anxious, or in need of an energy boost could benefit from them. Some people choose to use them in pill form, others use them directly on their skin (essential oils where you would put perfume: palm of hand, back of neck, etc.), in a diffuser, or even in a bath. The most popular ones are St John’s Wort (for depression), peppermint (helps with nausea, stomach issues, and overworked muscles), lavender (Go-to oil that does anything from improves sleep to combats joint pain), and rose (ultimate women’s oil: improves hormonal balance, improves look/health of skin)

Herbs in our diet

The easiest way to use herbs seem to be in the kitchen. Here are a few ways to use herbs in your food/drink preparations:

  • Fresh leaves can be used in the preparation of soups and herbal sauces. Try adding a few bay leaves to your favorite sauce or stew. It won’t overpower your dish, but will give it a little “je ne sais quoi”. Expect people to ask you for your recipe!
  • Chopped, fresh herb leaves can add richness to vegetable and fruit salads. My favorite: Add Basil in a tomato and balsamic vinegar salad – yum!
  • Use in marinade. Take your favorite marinade and add another layer of flavor by adding your favorite herbs. Try a simple lemon and sage marinade over chicken.
  • Herbal leaves and plant parts are a popular choice to flavour drinks. Use herbs in smoothies, or try making your own herbal tea blend. Try making your own spearmint and lemongrass herbal tea (1/2 tsp. of both herbs per cup in boiling water. Let steep for 5-10minutes); this herbal tea is amazing for digestion.
  • Fresh vs dried. Rule of thumb: use fresh when possible, and use half the amount if using dried. If you’re making a recipe which asks to use fresh and you would like to use dried (or vice versa), there’s no problem. Just remember to use less dried herbs since they are more concentrated in flavour, which could lead your dish to have an overpowered, bitter taste.

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Guide to Fresh Herbs

For your convenience, here’s a list of popular herbs and their flavour profiles. Hope this helps you add them to your favorite dishes:

  • Cilantro – Also called coriander, is one of the world’s most popular herbs. The sweet stems and leaves are usually eaten raw, added after a dish has been cooked. The leaves and seeds have two distinct flavours: The seeds are very aromatic, and the leaves have an earthy pungency. Coriander is often used in asian cuisine.
  • Parsley – From flat-leaf to Italian, parsley is one of the most common and best known garnishing herbs used in the West. Cooking with parsley enhances the flavour of other foods and herbs. It’s most often used in sauces, salads or garnished over a dish at the end of cooking for a flash of colour and a fresh taste.
  • Basil – Basil has a floral anise like flavour and aroma. It is one of the few herbs to increase its flavour when cooked. It is most often associated with Mediterranean foods like pesto and tomato sauce.
  • Mint – Cooling, peppery, and refreshing are words often used to describe drinks and food served with mint. It is commonly associated with sweet treats (like chocolate mint), but does have its place in the savory world too (like mint jelly over lamb). Fresh mint mixes well in vegetable and/or fruit salads, and makes a great digestive teas.
  • Rosemary – If left to grow freely outside, rosemary will take the appearance of a small ever green tree. Its flavour is best described as being “woody” or pine-like. Rosemary’s spiky leaves can be used either fresh or dried, but remember that a little goes a long way.
  • Thyme – Thyme can be paired with nearly any kind of meat, poultry, fish, or vegetable. To use fresh thyme: peel off the leaves from the woody stem by running your fingers along the stem. Good fact: Thyme is known to be a digestive aid and to help break down fatty foods.
  • Sage – Most people recognize this herb from the taste of their favorite Thanksgiving stuffing. Sage is an herb in the mint family. Its long, greenish-grey leaves take on a velvety texture when rubbed. The flavor can be somewhat overwhelming (particularly dried sage), so start off with a small amount and build on that. It has been long been used with sausages because if its preservative qualities.
  • Dill – The feathery leaves of the dill plant adds a pleasant anise-like flavor. It is most often found in pickles, but also widely used in seafood dishes.

No matter the reason that you are using herbs, those power plants are packed with flavour, health properties, AND best of all, has little to no calories (approx. 3-5 calories per Tbsp.)!

*Remember that you know your health situation better than I do. Please consult your doctor or health care professional before trying anything new.

15 easy ways to lose weight

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Are you looking for easy ways to lose weight? Have you hit a plateau and looking to lose those last stubborn pounds?

A successful weight loss remains a healthy, calorie-controlled plan combined with exercise. Since we come in all shapes and sizes out there, please disregard the myth that to lose one pound of fat, you need to create a deficit of 3500 calories. Instead, go for a modification of your current health habits. I believe in small changes = BIG results. That being said, you need to put a little effort into your daily life (nutrition and fitness activity) to get the results you want.

 Here’s a few diet and exercise ideas that you can use and/or modify in your daily life.

 Diet Strategies

  • Skip the large bakery muffin in favor of 1 slice of ancient grains (or gluten free) toast topped with 1 tablespoon of your favorite nut butter.
  • Take milk or milk substitute (ie: almond, soy) instead of cream in your coffee.
  • Skip the cheese in an omelet and a lunchtime sandwich.
  • Replace your afternoon ice cream or frozen yogurt with ground nuts.
  • Resist the handful of M&M’s (or any sweets) at the receptionist’s desk. Instead : bring more healthy snacks at work.
  • Switch from a tea latte to a naturally flavoured tea.
  • Cut the sugar and have a vodka and soda instead of a margarita at happy hour.

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 Exercise Strategies

  • Jog or walk for 20 minutes. When you achieve that goal, try jogging to a 5km.
  • Make it a family activity by playing with your kids.
  • Spin for 30 minutes at a moderate pace.
  • Do 1 hour of housework.
  • Do 35 minutes of power yoga/pilates.
  • Shovel snow for 30 minutes.
  • Run up stairs for 15-20 minutes.
  • Dance for 40 minutes.

*Remember that you know your health situation better than I do. Please consult your doctor or health care professional before trying anything new.

Don’t Be Afraid of the Dark…Chocolate

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Another holiday is just around the corner, and supermarkets are filled with candy and chocolate goodies. I won’t spend too much time in this article explaining why sugar filled, artificial colours and flavours, and sometimes hydrogenated candy is probably not the number one choice. I’ll save that topic for another blog. I’ll concentrate my time on yummy chocolate instead.

Chocolate seems to be a popular choice for many celebratory events or even for just plain enjoyment. Bonus when there’s a health benefit or two! From lowering cholesterol levels, helping memory gain, to stress reduction, there seems to be a research coming up every day on the consumption of chocolate. The newest research published on March 18th 2014, from the American Chemical Society expresses that good “bacteria in the stomach gobble the chocolate and ferment it into anti-inflammatory compounds that are good for the heart.”  (Read more about this research : http://www.acs.org/content/acs/en/pressroom/newsreleases/2014/march/the-precise-reason-for-the-health-benefits-of-dark-chocolate-mystery-solved.html).

Remember that not all chocolate are created equal. Let’s talk about the differences in chocolate quality and what to look for in your supermarket or specialty store.

 Colours, what’s the difference?

  • Dark Chocolate : Call it dark (or black), unsweetened, semisweet, cooking, or bittersweet, these forms of chocolate contain little sugar, fat, and milk products. Dark chocolate usually has a high cocoa percentage, and is sold in stores ranging anywhere from 70 to 99%. Food for thought: Chocolate has received much positive news from health researchers because of its flavanols, which are present in chocolate liquor and cocoa powder.
  • Milk Chocolate: Just like dark chocolate, milk chocolate contains cocoa solids. What makes it different from its “darker” sibling is the addition of milk products (ie: milk powder, liquid milk, condensed milk, etc.) in bigger amounts.
  • White chocolate: White chocolate consists of cocoa butter, milk solids, and sugar. It is not considered to be “real” chocolate, since it does not contain cocoa solids. Although cocoa butter is amazing in body products, white chocolate isn’t recognized as the number one choice for consumption because of its lack of antioxidant properties.

 Chocolate Bars also known as candy bars

Wikipedia defines chocolate bars as “a confection in bar form comprising some or all of the following components: cocoa solids, cocoa butter, sugar, and milk. The relative presence or absence of these components form the subclasses of dark chocolate, milk chocolate, and white chocolate. In addition to these main ingredients, it may contain emulsifiers such as soy lecithin and flavors such as vanilla.” In most of the English-speaking world, a chocolate bar is also referred to as a candy bar. “This is a form of confectionery usually packaged in a bar or log form, often coated with chocolate and sized as a snack for one person. But within that term, a wide variety of products exist, ranging from solid chocolate bars to multiple layerings or mixtures of ingredients such as nuts, fruits, caramel, or fondant containing no chocolate.” (http://en.wikipedia.org/wiki/Chocolate_bar)

In other words, a chocolate bar (or candy bar) is, well, exactly that: candy. It contains some chocolate, which the quality and quantity isn’t always present. If you do decide to treat yourself by eating one, remember that the health benefits found in chocolate won’t necessarily apply to your favorite candy bar. It’s probably a good idea to limit this treat to a few times per year, to prevent sabotaging your diet and health. Look at the ingredient list and be aware that some of those ingredients might make you feel sick and cause issues in your overall health. You’ll find below, a list of what ingredients to avoid and why, before purchasing your favorite candy bar. My goal isn’t to trash any major company, but I do want to make you aware of what you are putting in your body, so that you can make informed choices.

 Be aware of these ingredients in chocolate and candy bars:

  • PGPR: Polyglycerol poliricinoleate (or PGPR) is  described by Wikipedia as “an emulsifier made in a three step process from glycerol and fatty acids (usually castor bean), respectively. PGPR reduces the viscosity of chocolate and similar coatings and compound. It works by decreasing the friction between the particles of cacao, sugar, milk, etc. present so they can flow more easily when melted.” (Wikipedia : http://en.wikipedia.org/wiki/Polyglycerol_polyricinoleate). In other words: It’s a manufactured fat used in lower priced chocolate.

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  • Artificial flavors: Many food products contains “artificial flavors” in their list of ingredients. What does that mean exactly? Artificial flavors are chemical “mixtures” that try to mimic a natural flavor. That means that food companies pays food scientists to come up with ways to trick your taste buds, which tricks your senses in liking that product and wanting more.
  • Artificial colours: I have to say that I’ve had “hands on” experience with food colouring as a little girl and its negative effects on the body (my parents will agree). My mom is a nurse and did lots of research on food colouring when my brother and I were growing up. My parents would almost never allow us to have food with artificial colours. My mom keeps repeating the story of how artificial colours in certain drinks would make me have nightmares when I was younger. My parents discovered this fact when of my aunts (which will remain nameless) served me some “orange juice” (let’s just say it supposedly tastes “tangy”, to not name company names), which I would wake up in the middle of the night talking and crying in my sleep. All that to say, colours like yellow #5 or tartazine were eliminated, and all my aunts were made aware. Now, when talking about white, brown or dark brown (or black) chocolate, you would think that food companies wouldn’t need to add artificial colours. Be careful and read the labels as they can still contain artificial colours to make them more appealing. I would suggest removing artificial colours to your diet, and taking the time to do your own research on certain colours and their side effects (re: Yellow #5, Red # 40, Green #3, etc.).
  • Glucose/Fructose, High fructose Corn Syrup or Corn Syrup : The liver is the only organ that can metabolize fructose in significant amounts. Meaning that when people eat a diet containing a high amount of fructose, the liver gets overloaded and starts turning the fructose into fat. As for corn syrup, we are talking about a glucose-heavy syrup made from corn starch (genetically modified corn is often used). It is used to sweeten processed foods and beverages.
  • Hydrogenated : Partially hydrogenated or hydrogenated, you will want to avoid this trans fat oil.  These trans fatty acids have been shown to be deadly even in small amounts. It would be good idea to leave the packaged food behind to protect yourself from blocked arteries, and weight gain.

Make it yourself

You might also want to make your own chocolate. There’s something therapeutic for the mind and body to know that you’ve successfully made something from scratch. I was lucky enough to spend a few Holidays in Mexico, and brought back raw cocoa nibs. You can also find cocoa nibs at your local or specialty store. Click here for the link to my step by step guide how to make chocolate.

 With this article in mind, you can feel good and guilt-free next time you eat a piece of good quality chocolate!

 From my health to yours,

Sophie Bélisle – Health & Wellness coach

*Remember that you know your health situation better than I do. Please consult your doctor or health care professional before trying anything new.

Suicide – Let’s Talk

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Today’s topic hits close to home. Less than one week ago, I received a phone call that changed my life, and I’m sure the lives of many around me. My close friend, who I consider her my little sister, called in panic to advise me that she had just learned that her mother passed away. The police officers were at her apartment, waiting for a friend to show up and stay with her, since her family does not live in the same city. I felt like I could not get to her place fast enough! Once at her place, she was packing her bags very casually. There was no crying, no panic in her voice or actions, but I could tell she was in shock. It was too late that evening to drive her or to find any form of transportation so that she could go home to her grand-parents. We stayed up most of the night trying to figure out a game plan.  She was able to go to her grand-parents the next day, and learned the sad news that her mother committed suicide. This experience has felt unreal – almost like it was scripted for a movie. I’m sure this story can sound and feel familiar to many of you and even bring back memories.

I am a suicide alertness facilitator with LivingWorks, and I have to admit that no trainings, and workshops can prepare you when suicide hits someone in your life. I’d like to dedicate this Blog to my close friend, her family, and everyone that was touched by suicide at one point in their life.

The rest of this article will be split in two parts: We will explore what can be done around us to become suicide alert; We will then discuss how to cope with loss.

Become suicide alert

It is a fact that there still is a lot of stigma associated with suicide and mental illnesses. That stigma can sometimes be enough to prevent people from getting help or even talking about suicide. You do not need to be a health care professional to take a few moments in your day to talk about what is going on in your friend, family member, or co-worker’s life. If you notice that something seems to be bothering someone in your life, even if you can’t pin-point exactly what it is, talking to them can be the first step in getting them help and preventing suicide. If you judge that this person is in immediate danger, calling 911 or going to the hospital emergency room would be a good way to go. Remember that being aware of the signs of suicide, as well as having the suicide intervention skills, are both important in our society. Please feel free to contact me directly via email at sophie@sophiebelisle.com, or go to LivingWorks: www.livingworks.net, to find out more about the trainings offered in your community.

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Losing someone to suicide can feel overwhelming. Just remember that everyone is different, therefore, the grieving process won’t have a timetable. Take the time that YOU need. If someone you know is grieving after losing someone to suicide, the most important thing that you can do is to be there for that person. Take the time to be present, listen lots, and show your support. It might not feel like you are doing much, but by letting that person grieve at his/her own rhythm, without judgement or trying to fix everything, will help the healing process more than you might think. Many tips, tools and resources can be found at Suicide Awareness Voices of Education (SAVE) : www.save.org/coping.

Please share this article with everyone in your life. It COULD and CAN save a life!

From your health to mine,

Sophie Bélisle – ASIST & safeTALK Facilitator

Sophie’s 4 Mindful Eating Tips – Eat Less and Feel Fuller

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Is your job so busy that you either eat as you work, or need to “gulp” down your meal quickly to get back to your busy schedule? Have you ever been to the movies and wanted some popcorn (which you’ve noticed that sizes are either large or HUGE), and thought to yourself: “There’s no way I will ever finish all of this”, to then realize that most (or all) the popcorn was gone by the end of the movie?

If you answered yes to any of the above questions or can come up with your own personal example, you’re not alone! These are only a few examples to show you how easy it is to get our minds distracted and lose our focus from a natural, healthy, and what should be a pleasurable activity.

The Centre for Mindful Eating (TCME) describes mindful eating as “allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom. By using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body, acknowledging your responses to food (likes, dislikes or neutral) without judgment, and becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating you can change your relationship to food.”

In other words, it’s not just about what you eat, but how you eat that matters. To eat mindfully requires you to pay full attention to your food/meals and to the way you eat. That will help you detect when you are full, and give you a sense of pleasure and connection to what you are eating.

Here are my easy to follow Mindful Eating Tips:

  • Eat when you’re sitting down. Choose a few areas at home and/or at work that are only used for eating and eat only there. Remember: eat, doesn’t rhyme with multitask; your projects will wait for you after your done.
  • Eat Slowly. Find a trick that works for you to slow down and get a chance to truly enjoy your meal with all your senses. Consider the flavors as well as the colors, smells, and textures of your meal. What seems to work for me is putting my fork down between each bite, or getting lost in a good conversation with someone; which allows me to take breaks when it’s my turn to talk.
  • If you notice that you’re not enjoying your meal, choose another option if possible. Not enjoying what you are eating will leave you feeling dissatisfied.
  • Try switching hands. Put your fork or spoon in the opposite hand that you usually utilize to eat. This will force you to work a little harder on hand to mouth coordination, which will help you pay more attention to every bite instead of being on autopilot and inhaling your meal in a few seconds.

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Discover more resources on mindful eating at: http://www.thecenterformindfuleating.org/