Spring into Self-Care

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It’s April, and that means warmer weather, increased sun exposure, Easter, and vegetable garden prep. (It also means seasonal allergies and rain, but who’s complaining? It’s not freezing anymore!)

This month, I want to focus on how we can use the spring season to our advantage in ways that will inspire and motivate us to place greater emphasis on self-care habits.

Some of the topics I’m going to discuss include movement, mental health, and fuel:

Movement

Now that the weather is finally improving, we can get active outside again! For those who have been running through winter, you’re amazing.

But you’re also the minority.

Let’s get back outside! Some ways to take advantage of the outdoors in early spring, include:

  • Running
  • Hiking
  • Walking
  • Bike riding
  • Playing tennis
  • Joining a slow-pitch baseball team
  • Playing spring soccer

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Even increasing your dog walks from once a day to twice can help boost physical tone and performance. (For both you and your pup!) Whatever you do to increase your outdoor activity will only benefit your body and mind.

Speaking of mind…

Mental Health

The wonderful thing about getting outside, it that it increases your exposure to vitamin D. Vitamin D is essential for good health, and although our food can be fortified with it, the rate of absorption is much, much stronger through direct sunlight.

Your eyes and skin are what draw in vitamin D, so allowing yourself to wear short sleeves and refraining from wearing sunglasses right away is a promising idea—your mind will thank you for it, as by this time of year, most of us are very deficient in this essential “happy hormone.”

Fuel

Fuel—as in food. The food changes in the spring! Wintertime is all about heavy, rich, comfort food, but spring? Food gets lighter, fresher, and more locally grown products are available.

Rhubarb, asparagus, strawberries, peas, lettuce, cherries, beets, and beans are a few of the fresh produce items that will become in-season this spring. Take advantage of the local and fresh eats and save yourself some money by buying local, too.

Your body craves good nutrition, and healthy eats contribute greatly to both better movement and increased mental health.

If you’re the kind of person who likes to track your progress and keep yourself accountable, try using My Wellness Journal! It’s available for purchase in hardcover on Blurb.

For more information on how you can learn to be well no matter what stage you’re at in this moment, contact me:

Happy Spring, friends! Stay happy and healthy.

Love, Sophie.

 

Travelling? Here’s How to Eat Healthy.

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It doesn’t matter whether you’re an experienced globetrotter, or if you haven’t been travelling much at all: when you’re planning a trip (near or far), there are many things to consider before you leave.

One item that far too often takes a back seat, is planning what to eat. What will they serve on the buffet? What kind of restaurants are available? What will be at the hotel? Where is the nearest grocery store? And, especially if your flight is a long one, what do they serve on the airplane?

These are all questions that you should consider prior to departure. If you’ve worked hard to maintain a healthy lifestyle while at home, over-indulging and consuming the wrong types of food will make you feel not well while away, and down when you return.

It’s important to inject your body with good nutrition—even while travelling!

Recently, I made quite a long journey that made me realize how challenging making the right food choices while travelling can be. My sister-in-law is currently living in Sri Lanka with my brother and their two year old son, and she decided to come back to Canada to give birth.

Since my brother is working in Sri Lanka, they came to the conclusion that it would be best to have my nephew join her on the trip back. I could sense how nervous she was to return alone (and very pregnant) with a two year old on this VERY long flight (more than 15 hours to return). So, I decided that I would take advantage of my unused air miles and meet her at her first stop in Doha, Qatar.

(The people around me thought it was a great gesture and some thought I was a little crazy, too!) After all, I did do over 50 hours of travelling in two days (a life experience that I’ll never forget—it tested my tolerance on more than one level)! But I took it as a social experience to see what is served in an airplane and in different airports. I ordered myself special, gluten-free meals and couldn’t wait to see what that would mean for different airline companies.

My trip was from Montreal to Doha (with stops to Frankfurt and Istanbul). Guess what? All my meals were gluten free and I had no complaints!

The airplane food from Montreal to Frankfurt consisted of two meals. Dinner was a bean salad, quinoa pasta with a vegetable sauce, bread, and a chocolate brownie (which was amazing). The breakfast was a banana and chocolate chip muffin, applesauce, and a lemon-cranberry scone. It was so much food, that I packed some (bread from dinner and the breakfast muffin) in my bag for later if I were to get hungry!

There was only a snack from Frankfurt to Istanbul, since it was a very small plane ride. That was okay, because I had 5 hours in the Frankfurt airport and was able to find a good tea (I wasn’t really hungry at that point; more tired than anything).

In Istanbul, I started getting a little hungrier and took the time to eat from a shop selling food that looked like what I would make at home. I ate a beet quinoa salad with a mint lemonade (they gave me a small slice of their homemade cake, and I couldn’t refuse!).

Travelling healthy

I brought the glass containers back home to reuse them (what a clever idea, right?!). There was also something called a ‘Bazaar’ where they would sell Turkish specialties (from tea/coffee to sweet treats). I brought back Turkish tea and some Turkish Delights (when in Turkey, right?!).

As for the plane from Istanbul to Doha, I was a surprised how amazing and special I felt receiving my gluten-free meal! I had lamb chops over rice with a vegetable salad and a fruit salad for dessert. The person next to me seemed a little jealous eating pasta where the noodles were congealed together…

On the way back from Doha to Montreal, the food was great (pasta) but I was more concentrated on amusing my two year old nephew than anything else. (My nephew’s meal was fantastic! I was kind of jealous of his special kids meal box, served in a monopoly lunch box!)

I had brought from home some healthy snacks for myself, my seven and a half month pregnant sister-in-law, and my nephew. The snack consisted of protein powder/meal replacement (easy meal: all you need is a glass and water), bars (such as Larabar and protein bars), nuts and seaweed snacks (my nephew loves them).

So…all that being said…here are my tips for eating healthy and obtaining good quality, nutritious meals while travelling:

Plan Ahead

There are lots of ways you can prepare foods to take on the road with you. Space might be the biggest issue, and if you’re travelling by plane, you likely don’t have room for a cooler. Nuts, dried fruits, and energy bars can all easily be packed along for a trip. Most hotels have mini bar fridges and you can request to have them ‘unstock’ it prior to your arrival. That way, you have room for healthy things you might purchase at a local grocery store there.

Know what restaurants are in the area of where you will be staying. Check out their menus online to make sure you have some healthy choices and make some reservations in advance.

Try to avoid stopping at the first fast food restaurant you see as you arrive to your destination if you’re starving! If and when you do need to order from a fast food restaurant, there are ways to make revisions to make certain items a healthier version. (For example: veggie burger, extra lettuce and tomato, hold the mayo.)

Travelling

Airports

While travelling via airplane, there are strict rules of what you can and cannot bring through security. Of course we all know we can’t bring certain sized liquids through, so don’t get caught with extra bottles of water that you’ll have to leave behind. There will be several convenient shops on the other side where you can stock up on those!

You can, however, bring snacks like mentioned above in your carry-on bag. If you’ll be eating on the plane, make sure to order a healthy meal ahead of time. Often, airlines will accommodate special requests if made far enough in advance.

If you can’t pre-order yourself something healthy, try to avoid the airplane meals and snacks altogether, which are often loaded with carbs and salt. Instead, I totally recommend having a healthy meal prior to travelling with lots of fruit, vegetables and high-fibre to help you feel satisfied for a longer period.

(Remember: many airports have a variety of good restaurants where you should be able to fill up on goodness!)

Be Mindful

If you’re on a cruise ship or at an all-inclusive resort, you’re in for a treat! Take a look at the entire buffet menu before serving yourself. The salad bar is likely going to be the star of the show with so many fresh options! Avoid greasy or deep fried foods; you don’t want to feel sick while on vacation.

Also? Keep hydrated. Travelling can be hard on your system, and it is important to keep hydrated by drinking plenty of water.

Keeping a healthy diet up while you travel will truly make a world of difference of how you feel. The most important thing to do is have a good time! If you would like any more tips on how to eat healthy while travelling or recipe ideas on what foods to prepare before travelling, visit my website or contact me directly!

Happy travelling! Love, Sophie.

Lifestyle Choices for Cancer Prevention

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Cancer Prevention

There’s just something about October that is so dreamy; from the radiant colours of the leaves and the crisp breezy air, to the fresh fall harvest available at the market for making hearty, healthy soups.

I also love October because it has been named Cancer Awareness Month–a time of year when the population kicks it up a notch to raise awareness for cancer. I am very passionate after making my own changes, and as a health coach, my career focuses on promoting healthy lifestyle choices and general well being–all of which help reduce the risk of getting cancer.

Since it’s October and we’re promoting cancer awareness, I have compiled a list of simple lifestyle choices you can make which are really basic when it comes to cancer prevention:

A Healthy Diet

A healthy diet is at the top of the list for all sorts of reasons. By including plenty of fruits, vegetables, whole grains, nuts, beans, and lean, healthy proteins into your diet every day, you are providing your immune system with the tools to help you fight off disease and prevent cancer cells from growing.

Choose foods that are high in nutrients, proteins and antioxidants, and that are low in refined sugars and saturated fats. Organic options are even better to avoid chemical sprays that are used to grow fruit and vegetables.

Bottom line? Greens, greens, and more greens are your best bet when it comes to free-radical fighting and cancer prevention.

Foods for cancer

Exercise

Daily physical activity (which does not have to mean going to the gym) is essential to your health. A brisk walk for 30 minutes, a short distance run, or even a ride on your stationary bike during your favourite show are all ways of getting in that recommended daily dose of exercise.

By maintaining a healthy weight through exercise (and diet), you are significantly reducing your cancer risk.

Limit Sun Exposure

We’ve talked about the many benefits of Vitamin D, but too much direct exposure to the sun can be dangerous and increase your chance of developing skin cancer, which is one of the most common types of cancer. If you are going to be out in the sun for any extended length of time, it is important to use sunscreen and choose a product that emphasizes organic ingredients.

Avoid tanning beds or sunlamps, as they can be just as damaging.

Don’t Smoke

This is truly a no-brainer.

Smoking is estimated to be responsible for 30% of cancer-related deaths and linked to various types of cancers, including cancer of the lung, mouth, throat, larynx, pancreas, bladder, cervix and kidney. Even if you don’t smoke, second hand smoke can be dangerous.

Talk to your doctor if you need help quitting smoking; there are a variety of products and strategies for quitting these days. This is crucial, folks!

Reduce Stress

Reduce Stress

Stress is a killer. Our lives are so busy and crazy and we live in a place and time where multitasking is overvalued and expected from everyone.

But we need to slow down.

Stress causes inflammation, sleep disturbances (which interrupt your body’s ability to grow healthy cells and repair ones that aren’t healthy), and a huge slew of other health-related problems. In order to combat it, there are a variety of techniques that can help, including yoga, meditation, conscious breathing, aromatherapy, and more.

Ladies and gents? Slow your roll.

Be Aware

We all need to take our health into our own hands, and cancer prevention is no different. Listen to your body, practice self-exams, visit your doctor for regular check-ups, and go for those screenings. Early detection is key!

You can visit the Canadian Cancer Society to learn more about Cancer Awareness Month or for general information and how you can help. If you’re ready to make a lifestyle change to reduce your risk of getting cancer (or for your general well-being!) and not sure where to start, I’d love to hear from you.

Contact me or visit my website, and let’s get started!

For a list of upcoming events in Ontario for breast cancer awareness, visit: http://www.cbcf.org/ontario/GetInvolved/Events/Pages/default.aspx.

Enjoy your October! Love, Sophie.

References

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The Many Health Benefits of Essential Oils

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Essential Oils 101

Fall is my favourite time of year for using essential oils. I mean, I use essential oils year-round, but there’s something about the cooler weather and in-season produce that gets me excited to get comfy and break out my favourite essential oils—especially when used in a diffuser.

Not many people know that essentials oils—all of them—contain antimicrobial activity.[1] They are super-concentrated versions of natural plants, and contain properties that can be useful for healing in so many ways.

While there are endless essential oils to choose from, there are about 10 that I use regularly. Here is that list:

My Favourite Essential Oils

Bergamot

Commonly used for relieving psychological stress and anxiety[2], bergamot essential oil is great to have around as a natural relaxant. This makes it a great essential oil to add to your bath, or enjoy in a diffuser.

Sandalwood

In a 2015 study, researchers acknowledge that sandalwood essential oil “is known for a variety of therapeutic properties including anti-inflammatory, anti-oxidant, anti-viral and anti-bacterial activities.”[3]

In practical use, the scent of sandalwood can create calmness and lend to feelings of serenity and mental clarity.[4]

Lemon

lemons

Lemon essential oil is a fabulous natural disinfectant, purifier, and energizer!

Taken in herb form (fresh lemon), lemon’s powers extend to helping induce bowel movements, killing mouth and throat infections, reducing fevers, and detoxing the body.

Lavender

Known for its calming properties, lavender is a great choice for before bed, or around babies and small children—especially just before naptime.

Lavender essential oil is also great for treating insomnia, relieving stress and tension, and helping eliminate headaches.

Peppermint

Peppermint is a natural pain reliever and anti-inflammatory! In fact, chewing on raw, fresh peppermint leaves can be a great way to relieve inflammatory digestive issues.

Used in the extracted, essential oil form, peppermint can be rubbed gently on the temples to quickly relieve headaches, and, when combined with eucalyptus, is fantastic for tempering mild breathing issues.

Tea Tree

If you’re a parent of school-aged children, you might already know that tea tree oil is a very good lice repellent.[5] Add some oil to your child’s shampoo and/or conditioner, and lice tend to stay away. Combine a few drops with half a cup of water and spray your children’s hats and coats for further protection.

A great side effect of diffusing tea tree oil, is that is helps relieve a stuffy nose.[6]

For more ways to use tea tree oil, click HERE.

Rosewood

Traditionally used for its anti-aging effectiveness, rosewood essential oil can be combined with rosehip oil (a carrier oil—something to dilute it and make it less concentrated) to create a fabulous face treatment. It’s great for acne and wrinkles, alike!

Rosewood essential oils also can help with mild pain relief, boosting the libido, and improving memory.

Eucalyptus

Eucalyptus Essential Oil

Eucalyptus is a very distinct-smelling essential oil. As mentioned above, it’s fantastic for relieving respiratory issues, and opening constricted airways due to inflammation caused by viruses.

It’s also very good for purifying contaminated air, and repelling insects. But don’t ingest it—eucalyptus is toxic if taken orally.

My Favourite Methods

Bathing

Nothing is more relaxing that taking a hot bath on a cold night, with Epsom salts for detox and the right essential oils. They are not only aromatic and healing in that sense, but they also help to produce beautiful, soft skin. My favourite essential oils to bathe with are bergamot and sandalwood, but you can use almost anything you want. When fighting a respiratory virus, eucalyptus is awesome. (See more on eucalyptus above.)

Remember that a carrier oil (such as olive oil, avocado oil, or apricot oil) or something fatty such as milk (or milk powder) should always be added to the bath with the essential oils, since the concentrated oils may cause skin irritations and/or reactions once they touch the skin, if undiluted.

*Note: bathing with peppermint creates a very strange cold-hot sensation that is not relaxing in the winter, but can be extremely refreshing in the summer. Combine a few drops of peppermint essential oil with another oil of your choice (like tea tree). Add that mixture to a carrier oil, then add to your bath just before getting in.

Diffusing

Diffusing is the practice of evaporating water into the air that is scented with essential oil. It creates a little more humidity (which is great for dry, winter air), and a pleasant scent that can be very healing and anti-bacterial. (Yes—diffusing with the right essential oils—like lemon—can actually help clean the air!)

First of all, I love the diffusers from Saje. They look nice, they work well, and they last forever. You can use any oil you want in these; the smell they produce is gorgeous and perfect for adding clean and health aroma to your home.

Diffusers are especially helpful during cold and flu season, when respiratory issues and colds prevail. Oils that I use for better bronchial breath, include a combination of peppermint and eucalyptus.

My favorite oil to promote sleep and relaxation (which is also helpful during cold and flu season!) is lavender.

Cleaning

Mix a few drops of lemon, lavender, peppermint, and tea tree oil together with some white vinegar.[9] This aromatic mixture cleans everything from floors to counters, and even clothing!

Using essential oils to clean versus conventional, commercially-prepared products is non-comparable. Commercially-prepared products are full of toxins that are more harmful to your environment than helpful!

By making your own products, you reduce your family’s toxic load—which is kind of amazing.

Beautifying

natural beauty products

As with commercially-prepared cleaning products, commercially-prepared cosmetics and beauty products are generally unhealthy, as well. (Yes—despite being advertised as safe.)

Canada’s David Suzuki has a foundation that has created a list of dirty cosmetic ingredients. They’ve also compiled a list of safe and less-harmful ones. But if you like to make your own, I have a great nighttime face oil recipe for you:

My favorite mix I make for a great face oil, is one of rosehip oil (which is a carrier oil), mixed with rosewood and rose otto (both essential oils). For a quarter cup of rosehip oil, I add approx 5 drops of each of the two essential oils (10 drops in total).

This lovely-smelling facial oil is super beneficial at night for its anti-aging and healing properties, but remember, everyone is a little bit different when it comes to scent, so you may have to adjust my recipe so that it works for YOU.

Basically, just have fun with essential oils! Make sure they’re as pure as possible (many contain fillers that really dilute their effectiveness), and try a bunch until you find what you like. Stay well, and if you need to contact me with your questions, comments, or inquiries, please do so!

Also, if you’re interested in my homemade body scrub recipes (which use essential oils), you can find those HERE.

Merci!

References

[1] http://jac.oxfordjournals.org/content/47/5/565.full

[2] http://www.ncbi.nlm.nih.gov/pubmed/25824404

[3] http://www.ncbi.nlm.nih.gov/pubmed/26026073

[4] https://draxe.com/sandalwood-essential-oil/

[5] http://homeremediesforlife.com/tea-tree-oil-for-head-lice/

[6] http://everydayroots.com/tea-tree-oil-uses

[7] Jennifer Browne. “The Good Living Guide to Medicinal Tea.” Skyhorse Publishing, 2015.

[8] Jennifer Browne. “The Good Living Guide to Medicinal Tea.” Skyhorse Publishing, 2015.

[9] http://www.davidsuzuki.org/what-you-can-do/queen-of-green/faqs/cleaning/does-vinegar-kill-germs/?gclid=CJqJspCeis8CFRKVfgod-UMIvA

Avoiding Back-to-School Food Stress

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As a health coach, food is one of my top priorities when I comes to being healthy. Everyone is so busy towards the beginning of September, and back-to-school is stressful for parents and kids. To combat additional stress when it comes to food, here are a few ideas that will point you in the right direction:

Back-to-School Lunches

Although it may be easy to simply run to Costco, buy a bunch of pre-made snacks, and throw them in a lunch kit, it’s not very healthy (not to mention cost-effective). Here are some suggestions for nutrient-dense, simple-to-make lunch ideas:

  • Grainy crackers with hummus
  • Chopped raw veggies with hummus
  • Boiled and peeled eggs
  • Fresh or dehydrated fruit
  • Chickpea or chicken salad (or even just chickpeas, themselves!)
  • Edamame (soy beans)
  • Homemade granola bars
  • Sushi rolls
  • Sprouted bread with nut-free butter (such as pea butter!)
  • Whole grain tortilla chips and salsa
  • Air-popped popcorn with nutritional yeast sprinkles (high in vitamin B12!)

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girl eating blueberries

Back-to-School Meal Planning

Often, a huge stressor for moms during the workweek (and especially during back-to-school season) is the question of what to make for dinner. This stress can easily be alleviated by meal planning ahead of time. Here’s how it works:

  • Choose a day of the week to grocery shop (usually Sunday works for most)
  • During the weekend, figure out what you will make from Monday to Friday for dinner, and what the kids will have for lunches during those days, too.
  • Write out a grocery list that contains ingredients and foods for all of this.
  • Go shopping for everything.

This way, come Monday morning, you know what the kids are eating for lunch, and what to make for dinner. Even better, you’ll already have every single ingredient needed for every recipe you create.

Zero stress.

Back-to-School Eating Routines

We all know that a good sleep routine is necessary during back-to-school, but what about an eating routine? You should know that when calculating bedtimes for your kids, you should also figure out when they will eat.

For example, if your child’s bedtime is at 8pm, you could have them bathed and eating a small snack by 7:30pm. Then, by 8pm, your child will be truly prepped and ready to end their day.

Similarly, making sure your child eats at the same time every morning prevents you from throwing a banana towards her on the way into the car, which will usually bring about added stress to an already busy start to your day. Instead, try waking your child at the same time each morning, and have breakfast ready for her at the same time (about an hour before leaving the house), too.

Good luck with back-to-school! Let me know if they’re anything else I can help you with. If there is, feel free to contact me.

Merci! xo

3 Foods to Eat for Brain Health

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With summer just around the corner, there are so many things we want to get out and do to soak up the sun and enjoy ourselves. After months of rain, snow, darkness, and generally shorter days, we are all more than ready to bask in the glory that is our Canadian summer!

Foods for Brain Health

As we become busier and commit to more events, we tend to forget that nutrition is important—we need to stay healthy in order to be happy and enjoy life! Foods that supply us with energy, good memory, and positivity should be focused on, so you can be awake and keep up with your to-do list. It’s important to eat with intention, and this is why you should be consuming foods that your brain will love.

You can’t appreciate the present when you’re exhausted. Right?!

Here are 3 top brain foods that you should add to your grocery list stat, so you can plow through your springtime bucket list with increased mental clarity and sustained energy:

Blueberries

Blueberries are a refreshing and healthy treat. They can be used in so many different ways for any meal or snack during the day. They protect your brain from oxidative stress, and reduce the rate of age-related conditions.

It’s inevitable that with so much to do, our cortisol levels can greatly increase over the course of weeks or months. So why not add blueberries to your morning oatmeal, smoothie or cereal? They can also be a welcome addition to your salad at lunch, or the perfect topping for a dairy-free yogurt parfait on a warm, sunny day.

Also, they don’t need to be fresh. Blueberry season is usually July and August, but flash-frozen blueberries are just as high in antioxidants and nutrients as the other guys. So go ahead and shop the freezer aisle, taking care to look for organic berries.

Nuts and Seeds

Nuts are packed with high levels of vitamin E, fiber, and omega 3 and 6 fatty acids. They are an excellent source of healthy fats and give you increased energy and physical endurance. This is exactly what your brain needs for the last few hours at work, or before you head out to take the kids to their soccer practice!

There are endless varieties of nuts, including walnuts, hazelnuts, almonds, peanuts, cashews, and pecans. Some popular seed varieties include sesame, sunflower, pumpkin (pepita), and chia.

Nuts can be added to your morning oatmeal and smoothies, or work just as well on their own as a snack—just remember to use sparingly, because although they are healthy, they are also calorie-dense.

Avocados

Avocados are one of the only fruits that have healthy monounsaturated fats and contain over 20 vitamins and minerals! When added to your diet, this plant-based food provides many benefits, including increased energy, shiny hair, healthy skin, and a dose of brain power!

Avocados are also proven to provide a decreased risk of obesity, diabetes, and heart disease. Your brain needs rich fruits like this, so the rest of our body can synchronize and follow suit! You can learn more about the benefits of avocados from Best Health Magazine.

Give you and your brain the food and energy it needs to maximize your fun and keep you from burning out, while you play in the sun.

Happy spring! Go eat for your brain. (And if you need help designing a great food plan, I’m here. Work with me!)

Eating with Intention

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We live in a world today where we function with rapid speed, whether it’s the way we eat, sleep, breathe, work or play. Many of us don’t realize how busy and jam-packed our days are, or even what we ate for breakfast the majority of the time!

Break the Cycle

It isn’t until we lay our head on our pillows at night that we have a few minutes to recap short memories of the day, and then we are sound asleep again. Then we get up, and the cycles and routines repeat themselves.

We don’t need to live like this—especially when it comes to basic necessities like eating! When was the last time you had a meal alone, with family, or at work when you could recall that you ate with 100% pure awareness, attention and mindfulness?

It’s probably been while, right?

Food for the Soul

Eating is a gift that most of us forget to cherish. It’s natural and pleasurable. Food gives us energy and allows us to think, move, and be good at what we do. So why is it so easy to not give it the attention that it deserves?

It’s important that we start thinking about the correlation between food and the way we feel mentally, emotionally and physically. If we’re not being present when we’re eating, the ability to even feel our innate awareness is robbed from us!

Your Body is Your Temple

If you start to think of your body as a temple and food as the positive energy you bring in, you would be able to start making some changes that would benefit your long-term well-being.

I often tell my clients that when thinking about food and what you put in your body, reflect on the feeling attached to your mental and emotional state as a result.  When you connect the feeling or outcome of what you’re actually doing, it’s much easier to follow through because you can begin to predict what the outcome is going to be.

A salad with some plant-based protein makes us feel energized and alive. A processed doughnut? Not so much.

Tips for Mindfulness

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Reflect throughout the day, and ask yourself whether what you ate is giving your body the zap of energy you need, or if it’s depleting you. Stick with what works and eliminate what doesn’t.

It’s pretty simple, right?!

Make it Fun

Bringing awareness to your eating habits can be fun! There are endless amounts of ideas and solutions that you can try in order to nourish and nurture your body with food.

Gather some friends, or get your kids involved with meal prep while building a connection. Create a list of things that you need, find healthy recipes, go grocery shopping together, or hit up a local farmer’s market.

When you start eating with attention and intention, your body, mind and soul will thank you for years to come. If you need more tips and help with mindful eating, visit my recipes page HERE.

Be well, Ottawa! If you need help, I’m here.

 

 

Making Chocolate

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On Valentine’s day a few years ago, instead of doing an activity that would be costly, my spouse and I spent a nice evening at home having dinner, and making chocolate from scratch. We then turned this chocolate into an amazing chocolate fondue! We had fun, laughed a lot, and learned to appreciate the art of making delicious chocolate.

  • Step 1 – Roast cocoa beans in a preheated oven at 250ºF until they start to crack. The kitchen (and house) will start to smell like brownies (approx. 10-15 minutes).
  • Step 2 – Crack the Beans and remove husks from cocoa beans. Trick: Use a hair dryer to remove all leftover husks.
  • Step 3 – Add sugar to spice grinder or food processor. For example: If you would like 70% cocoa content, you need to add 30% sugar to 100g of cocoa. Grind sugar until fine, and add de-shelled cocoa beans to spice grinder.
  • Step 4 – Continue to grind the cocoa beans, while stirring often. The texture will start to resemble a coffee grind.
  • Step 5 – Mix Until Smooth. The texture will soon look like a cocoa paste. At this stage, you can either choose to add a few spoonful’s of Melted cocoa butter or keep mixing. Either way, the mixture is not ready yet; You will need to mix until cocoa is in a liquid state.
  • Step 6 – Use mortar and pestle to cool the chocolate and to remove any final fine grinds.
  • Step 7 (Option I) – You may now choose to let the chocolate dry as is, or add milk/milk Substitute (soy, almond, rice, etc.) to Create a Chocolate bar.
  • Step 7 (Option II) – You may want to add more milk or milk substitute (Soy, Almond, Rice, etc.), to create a chocolate fondue or chocolate milk. Yum!

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DSCN0771Step 2 - Crack the Beans : Remove husk from cocoa beans. Use a hair dryer to remove all leftover husks.

Making Chocolate from Scratch

Step 4 - Continue Grinding :Continue to grind the cocoa beans, while stirring often. The texture will start to resemble a coffee grind.Step 6 - Use Mortar and Pestle : Use mortar and pestle to cool the chocolate and to remove any final fine grinds.DSCN0786-e1395196869709Step 7 (Option 2) - Chocolate Fondue and Chocolate Milk: You may want to add more milk or milk substitute (Soy, Almond, Rice, etc.), to Create a chocolate fondue or chocolate milk. Yum!

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.