Rev Up Your Sex Life

February 12th, 2010 . Posted in Adult Nutrition | No Comments »
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couple_kiss_bed

 

With long work days, and running kids to and from many events it is no wonder we lose our ‘zest’ in the bedroom.  Here are some things you can examine in your life to see what is your missing link to more love.

 

  1.  Are you tired?  Be honest here.  Do you get the much needed 7-8 hours of ZZzzz’s each night? If not look at what is holding you back from your sleep and write it down. Then sit back and figure out what you can do to hit the sheets earlier. Get your spouse on board for this as remember – it is a team effort.
  2. Are you stressed?  When we are stressed we produce more cortisol which is a stress hormone that literally gives us energy. It is normal to have high cortisol levels when we wake up and they should naturally go down as the day goes on.  If you are stressed write down the causes of stress in your life.  Now brainstorm ideas on how you can either remove those stresses or find new coping mechanisms for them.                                                                 Example:  Your husband works late and you have to feed the kids for supper and bath them and put them to bed and then he comes home.  Possible solution: hire a part time nanny or even pay to get your house cleaned monthly or weekly so you can lessen one or more ‘to-do’s’ on your list.
  3. Look at what you are eating.  
  • Increase your vitamin E as this plays a role in producing testosterone and estrogen (asparagus and almonds are great choices)
  • Increase your zinc levels as this plays a role in sex hormones and can help boost libido. If oysters are not your thing add wild salmon a few times a week for supper or consider a pharmaceutical grade supplement.
  • Boost your antioxidants which increase blood flow to ALL areas of the body.  Berries to your day is perfect.

If you have ideas that you have found effective in your relationship to nurture the love nest please share them in comments below.

Getting Smarter Naturally

January 23rd, 2010 . Posted in Adult Nutrition, Children's Nutrition | No Comments »
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We all tend to slow down as we age in the brain as some reports say the brain shrinks about 2.5% every 10 years of adult life.  This does not mean you have to get less smart over time.

Our brain is made with millions of neurons that transmit messages to another through a synapse.  A synapse is the spacing between each nerve where chemical messages are sent from one nerve to another. As we age the chemical messages do not always make it in accurate form to their end destination but we can increase that accuracy over time.  Apply these tips to not only increase your brain ’smartness’ but lessen your memory loss so you can remember where you left your keys or if you locked the house when you left.

  1. Add DHA to your day – your  brain is about 50% DHA – an essential fatty acid commonly found in fish.  If you are not a fish eater or vegetarian make sure you consume walnuts, olive oil, flax or salba as these can get converted into the fats your brain needs or eat fortified DHA foods such as eggs daily.
  2. Give yourself a better breakfast.  A study looking at kids and sugary breakfast items – found they performed at the level of 70 year olds in memory and attention.  Simple sugar items to start your brain only provide you with a fast source of fuel that crashes usually in 30 minutes.  Oatmeal is the number one choice, and always accompany your morning with some fiber rich fruit such as raspberries.
  3. Get in the practice of doing things with your less dominant hand – try brushing your teeth with your left hand if you are right hand dominated. This really causes a few areas of your brain to work in ways it is not accustomed too and can strengthen the fibers within your brain making them stronger.  Tying a shoelace with the opposite hand is a great challenge too.
  4. Pick up a music instrument. They have found that music hits many brain functions such as finger movement, listening and emotional development which did boost IQ in 6 year olds by 2-3 points

Brain Enhancer Salad Dressing:

1 tbsp Extra Virgin Olive OilHuile-dOlive1

1 tbsp white vinegar

Dash Sea Salt

Pour over the prepared greens and toss really well.  If you are looking for a different zest – try apple cider vinegar or balsamic vinegar.

5 Ways to BOOST Metabolism Naturally

January 12th, 2010 . Posted in Adult Nutrition | 3 Comments »
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Here is a quick summary of some key items you want to keep in your kitchen as they are not only healthy but can help you keep a good metabolism. Now note – if you decide to live on the couch and become a movie bump-kin these suggestions will not really help.  You must move those legs too as muscle burns more calories than fat.

1 lb muscle – burns upwards of 50 calories a day

1 lb fat – burns about 2-3 calories a day

greentealatte

Keep in your pantry:

  1. Matcha Green Tea Powder – 1/2 tsp a day (every day) has shown to increase metabolism by 35-40% as the polyphenols increase the brain chemical noradrenaline which increases heat production within our fat – this burns more calories naturally.
  2. Spicy Foods such as cayenne, chili peppers etc. – these cause more ‘inner heat’ in our body and then cooling down process takes energy which gives a small (and short) metabolism boost.
  3. Cold Water – one study in Germany showed 90 minutes after drinking water a boost of 24% above the average rate happened.
  4. Cinnamon
  5. Kelp – contains iodine which is a crucial component of thyroid hormones; the thyroid gland controls over all body metabolism and temperature.

Updated Pregnancy Guidelines

November 27th, 2009 . Posted in Adult Nutrition | No Comments »
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pregnancy3Health Canada has just released their new recommended weight gain during pregnancy guidelines.  The changes include just how much weight you should gain weekly during pregnancy basing everything on what your pre-pregnancy BMI is.

BMI is a measurement of your weight in kilograms divided by your height in meters squared.  

Recommendations as follows:

BMI<18.5  Gain 28-40 lbs total 

BMI 18.5-24.9 gain 25-25 lbs total

BMI 25-29.9 gain 15-25 lbs total

BMI >30 gain 11-20 lbs total

More information can be found under Health Canada including recommendations on multiple fetuses.

It is still recommended not to focus on losing weight during pregnancy as we want to make sure the fetus stays healthy. Instead, if you weigh more than what what is recommended (or personally desired) the suggestion is to lose weight before pregnancy as that will help not only you but the baby’s health as well.  If you gain more weekly weight than what is recommended it is simply a time to take a look at what you are eating. It is easy to make cutbacks especially when you know where those extra calories are coming from. If you notice the Twizzler bag is emptying fast then it is time to cut back or say ‘no more’ to the licorice cravings.

Happy baby planning!

Sporting Event Food

November 26th, 2009 . Posted in Adult Nutrition, Eating Out | 1 Comment »
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Whether it is the Grey Cup, Stanley Cup or any playoff sporting event many of us invite friends or family over to feast and folly over athletes sweating for a win.  With these ’sports feasts’ come many calories and usually fat that we often do not think about as we are busy visiting or waving pom-poms on the side lines of the couch.

One of my favorites is a nacho platter – with melted cheese layered between the chips.  Not surprising – this platter alone camps in at about 1500 calories and then do not forget about the full fledged sour cream and maybe guacamole.  As for the fat – it is so out of this world it is hard for me to even out a guess at it – but yes the chips and cheese alone make your heart cry out in future agony.  

Here are some tips to make that NACHO PLATTER healthier:Nachos

 

  • Use baked tortilla chips – this saves about 100 calories and 6 grams of fat per every 8-10 chips.  My personally favorite is Guiltless Gourmet now found in many grocery stores and is always guaranteed in at health food stores. They have a few different kinds to pick from and the yellow corn work well as a nacho or dip chip.
  • Find lower fat versions of cheese – many shoppers avoid to look at this important detail on cheese. Shop for ones that are less than 22% M.F. and that always includes Part Skim Mozzarella, Ricotta, Goat and a new part skim Cheddar cheese.
  • Lower fat sour cream – and a great way to cut back some fat there is to make the blend yourself of a 50:50 of sour cream and plain yoghurt.  Adding some spice like chili powder can add a nice touch.
  • Sprinkle some diced veggies on your creation – tomato and green pepper taste great. 

 

Another side tip is always sit closer to the vegetable appetizers versus any other snack item. If it is out of reach you are more likely to take a pass.  Another trick is to keep some water or a lower calorie beverage in one hand as people find they eat more with 2 free hands versus 1.  When your hands are occupied it is hard to eat and a great easy tip to apply.

Go Team Go!

Armor Your Body with Defense

November 5th, 2009 . Posted in Adult Nutrition, Children's Nutrition | 1 Comment »
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With the state of alarm over the swine flu it seems everyone is second guessing their strategies on how they truly can keep their bodies strong.  We have all heard the ‘hand-washing’ routine which is VITAL to everyone but there too are other things you can do to to not only strengthen your immune system but cut down on bug exposure.

Here are some common places Germs live that you may not even think of:

  1. Grocery Carts - please do take advantage of the sanitizer wipes by the carts as these push carts or the ones you carry.  A study in 2007 reported 2/3 of these carts are packed with fecal bacteria which shockingly hold more bacteria than the average public bathroom.  Not something you want your apples to rest on!
  2. Gym Equipment - again REALLY was your hands a few times after you have completed your work out.  Too – get in the habit of not touching your face during your workout as we get in the habit of wiping sweat off our face with our newly dirtied hands.
  3. Lemon wedges in your drink – next time you are in a restaurant take a pass on the added lemon in your water.  Not only do these lemons not get washed, but are handled and placed in your drink by dirty waiters and bartenders hands.  70% of lemons contain disease-causing microbes such as E. Coli and fecal bacteria. Mmm… I’m thirsty!
  4. Computer Keyboards – these are shown to have 2x more germs that public water fountains.  This means weekly disinfect your keyboard (or piano, or phone etc) with a sprayed wipe with either pure vinegar or some type of disinfectant.

Now after you have cut back your germ exposure it is time to equip yourself on being strong.  Here are some things you want to increase in your daily eatings…..

  • Probiotics - I am talking about enteric covered probiotics that assured to make the 40 foot journey. If you cannot get pharmaceutical grade – Probiotic Pearls are my second favourite.
  • Garlic - Allicin is the key ingredient that fights infection and bacteria.  It increases both our T-lymphocytes and macrophages which act as our bodies defence against bugs.  2 Cloves each day into some type of cooking has found to do the trick.
  • Vitamin C – this increases the amount of white blood cells your body produces (your immune fighting cells)  which help fight off any foreign invader.  It also increases our own production of antibodies that prevent the entry of viruses such as any flu.  Stock up on citrus fruits, peaches, strawberries and capsule Vitamin C.
  • Omega 3 Fats (think Fish, Salba, Flax, Walnuts) – these increase our bodies phagocytes which are a form of white blood cells that literally eat up bacteria. They are like the little pacman that chew up our bad bugs that cause our bodies harm.  My tip – get at least one of these daily.

Click here for a great immune boosting shake to start your day.  Consider adding 1 cup of spinach too for an extra health kick!

smoothie_blueberry-1

Comfort Food

November 5th, 2009 . Posted in Adult Nutrition | No Comments »
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Have you ever had a day when you just wanted hot food that made you feel so cozy and comfortable?  These foods we tend to refer to as ‘comfort food.’

The University of Illinois conducted surveys to learn more about what foods people tend to lean on for comfort.  Here are some things they found:

  • 40% of foods were meats, main dishes, soups usually home made
  • the top 3 foods for women were ice cream, chocolate and cookies
  • the top 3 foods for men were ice cream, soup, pizza and pasta

Science Daily reported a study co-authored by a Cornell food marketing expert to measure what mood triggers our desire to have comfort food.  Two movies were chosen – ‘Sweet Home Alabama’ (the funny move) and ‘Love Story’ (a sad movie) and measured the amount of hot buttered salty popcorn and seedless grapes that were eaten.  The results reveled that those who watched ‘Love Story’ ate 36% more popcorn  than those who watched the upbeat film.  

One interesting point on comfort food is it is often something that brings about a feeling from our past.  When you were young and were feeling under the weather did your mom make you chicken noodle soup?  If so, you think of chicken noodle soup when you are not feeling so good not because it cures you, but rather makes you feel good or loved.

Here are some simple ‘comfort’ swaps you can do to make healthier choices:

  • Ben and Jerry’s Ice cream at 300 calories per half cup – for Breyers Fat Free Cookies and cream at 110 calories per half cup
  • McCain French Fries – for Mann’s Sweet Potato at only 60 Calories and 250% your daily Vitamin A and 3 grams of fiber
  • Carnation Rich Hot chocolate with 2% – with 1 cup Skim milk, 1.5 tbsp cocoa and 2 tsp agave nectar

If you are looking for a hot dish to serve to your family for a comfort food fix – check out this Chili Recipe – packed with almost 7 grams of fiber which will not only satisfy your appetite but keep your bowels in motion.  

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Halloween Calories

October 23rd, 2009 . Posted in Adult Nutrition, Children's Nutrition, Sugar | No Comments »
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The time of year draws near where many of us seem to continue to sneak little mini treats from our give away bowl for ourselves.  Sometimes we eat more ‘mini’s than we actually give out!

All those fun-sized little bars and baggies come at a cost – Sugar Calories – which always finds our waistband.

Here are some sample items and just how many calories are present:

M&M’s – 88 calorieshalloween-candy

Hershey Milk Chocolate – 67 calories

Butterfinger – 85 calories

Snickers Bar – 80 calories

Kit Kat – 73 calories

Lollypops – 60 calories

Candy Corn 11 pieces – 70 calories

 

The list can go much like the length of the candy isle.  As a ‘candy distributor’ every time we eat 3 Halloween mini items the calories add up to around 260 which really is the equivalence of a normal size chocolate bar!

Some tips on what you can buy to hand out instead of candy:

  • fun pencils
  • themed erasers
  • mini toys
  • rub on tattoos
  • stickers

And if you do want to give some edible item out consider better choices such as raisins, trail mix bags or even mini microwave popcorn bags as that has a bit of fiber.

Temptation tips!

1)  Make sure your meals and snacks are solid throughout the day. When we are not hungry it is much easier to say no to a food temptation.

2)  Buy items that you are not a fan of yourself so then it is easier to pass up.  

3)  Store these Halloween treats up high where you literally have to get a chair or ladder to reach them.  Sometimes when we fall weak in the knees doing an extra step (such as getting a chair to reach them) can turn us off entirely.  

4)  Make a concrete rule as to the number(s) of treat items you will have daily.  If you know you lack self discipline then make this number zero and do not use this strategy.

5)  Keep things like sugarless gum or crunchy snacks ready to go. If you have carrots washed, cut and ready or sliced fruit with maybe yoghurt to dip you are more prone to grabbing that when you are hungry than the halloween sugar candy.  Gum is something that can keep your mouth busy so you forget about eating.

6)  If you do go for Halloween treats skip the white chocolate ones and pick a dark chocolate one instead.  A good example is Dark Dove Squares.  Instead of caramel or peanut butter filled items pick either pure chocolate choices, or ones with real nuts or raisins. 

Happy Halloween everyone!

Natures Drink, Coconut Water

October 18th, 2009 . Posted in Adult Nutrition | 2 Comments »
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New attention has been gathered around the liquid inside young green coconuts.  Note this fluid is not the same as the fluid in mature brown coconuts which we are accustomed to seeing.

Coconut water as it is called, is jam packed with minerals and electrolytes that can really give us better energy in our day.  I have just started recommending this as a fuel to some of my endurance athletes as its potassium levels far exceed that of current energy and electrolyte drinks and can really lessen any muscle twitches that occur over hours of sweat-like activity.

GreenCoconuts

Some key points for you:

  • FAT FREE
  • NO CHOLESTEROL
  • has more electrolytes in Sports drinks and fruits and vegetables
  • 1 cup = 46 calories
  • Glycemic Index of 3 (almost like water in having zero impact on your blood sugar)
  • natural diuretic
  • INCREASES METABOLISM – which helps with weight loss
  • boosts immunity (to protect you from colds, flu’s and H1N1)

What is even more interesting is it has the same electrolyte level as that of human blood plasma.  So you can think of this coconut water like that fluid in your blood.  On a history note, in World War 1, soldiers that needed blood transfusions due to battle field injury were given transfusions with coconut water to survive.

Next time you want something different than tea, coffee or your typical sports drink for your daily hike, ski, or run – consider coconut water and see how it can improve your performance.

An Insurance Policy on Fruits and Veggies

October 8th, 2009 . Posted in Children's Nutrition | 1 Comment »
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NONE of us get the required amounts of fruits and veggies in each day.  The Heart and Stroke Foundation presented a report  a week ago that this is the FIRST TIME ever in history parents will out live their own children. Why? Lack of antioxidant power from whole raw food found in various fruits and vegetables.

Swallowing that news may be a bit tough but I have heavily researched what parents can do to provide a great insurance policy on overall antioxidant and fruit and vegetable benefits. Now – this by no means is saying do not eat fruits and veggies as we all should make a conscious effort on including them in our day as the fiber benefits are important. Even fresh produce is not the same nutrition wise as it was decades ago. Studies have shown large drops in 13 important nutrients; calcium, protein, phosphorus, iron, vitamin C and more from fruits and vegetables today versus the same plants in 1950. Reason being – nutrient depleted soil, mass production of produce, herbicides and pesticides, and lack of crop rotation. So in truth, even if we did up our fruits and vegetables a day (to even 10 servings) besides the fact that we would be full beyond belief we would not even get the nutrients they were intended to hold.

This year I started researching and using a product called Juice Plus +. To date it is the MOST extensively studied children’s product with over 100,00 kids in the study. Juice Plus + is a comprehensive blend of 17 fruits and vegetables encompassing whole food antioxidant support.

When taking Juice plus +…berries-on-white_h528nb

  • 70% of kids ate more fruits and vegetables
  • 79% of kids drank more water
  • kids sick 74% LESS
  • 61% of kids scored better in school

Even adults had amazing improvements:

  • 79% of adults ate more fruits and veggies , drank more water and ate less fast food, soft drinks and sugar beverages
  • 53% less prescription medication
  • 62% less days missed at work due to being ’sick’

Why such amazing results we ask? It is real food, real antioxidants with real research. My husband and I both have noticed amazing changes in our body, our aches, our skin and our immune health. Click here to learn more. Another great perk (besides savings in less doctor visits, medications, and less work missed) is your child can participate in the study and take the product for free, with either mom or dad taking the product themselves.

Real food gives real results.

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