Maximum Achievment by Brian Tracy

max achievment

So i have started reading this new book that was recommended to me called Maximum Achievment by Brian Tracy. Now i had never heard of Brian Tracy so did not know of his work or his fame in this area. So i took the recommendation and ordered it on Chapters, collected my book last night and today on my lunch began the journey into some more knowledge on self discovery and reaching my ‘Maximum Achievment’ .

As i am moving to Edmonton soon with my other half and i am happily finishing up the job i have worked the last two years in (like a DRONE) i might add i have been really gaining my inner power to really try and reach my maximum and not let myself be limited by my own doing or others doing for that matter, which i feel i have let myself do for the last 2 years in this job, i have squashed my intelligence, creativity and power…but NO MORE!

So i wanted to share with you some of the already inspiring words that i have gotten from this book and i am not even 20 pages in……Needless to say i am more than excited to keep reading…

Peace of mind is central to your very existence. It is the basic precondition for enjoying everything else.

I learned that if i didn’t commit to achieving my own happiness, no one else would. If my aim in life was only to make others happy, i would always be at the mercy of the feelings of others, whoever they might be.

If you achieve all kinds of things in the material world but lose your health and piece of mind, you get little or no pleasure from your other accomplishments.

How much two people, or a family, laugh together is the surest single measure of how well things are going. When a relationship is truly happy, people laugh alot when they’re together.

Life choices

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Attraction brian tracy quote

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How Meditation Can Help You Lose Weight

keep-calm-and-meditate
True that….!

http://www.coachcalorie.com/how-meditation-can-help-you-lose-weight/

This is an interesting Article above on How meditation can help you lose weight.

I have since 2013 started really given my focus to meditating when i can or asking myself to do it for its wonderful benefits, emotionally, mentally, spiritually and physically.

In this article Deanna explains how quieting the mind and focusing on the now can bring about a new awareness to your body and how you see it and also to the way in which you eat as you make different food choices when you are less stressed or anxious. We also eat our food differently when we are relaxed which helps with bloating and nutrient absorption. I have seen the positive effects meditation can have on my food choices, i find i  choose the healthier option and as i am more aware and present i notice when i am full and tend not to over-eat, also the actual food taste’s better.

Sometimes meditation comes easily and sometimes it takes a little longer to get your mind to focus and be still, either way make no judgment, it is for yourself only and neither meditation is wrong. And you find your own way of meditating, its doesn’t have to be the conventional way…

Be Food Aware…….NOT Food Beware….

Be Food Aware…….NOT Food Beware….

healthy_dining_medium

So something I would like to address and I think we all have the same issue…..Going out to eat!!! Dun Dun Dun, every ‘dieters’ nightmare, around here we don’t live by ‘diets’….we live by healthy eating and living (which actually has better benefits and long term weight loss) so let me tell you there is savvy ways of eating out. Sure don’t get me wrong I love having a burger and chips/fries when I am out but unfortunately my body doesn’t like it all of the time…so let me tell you some tips on “Be Food Aware…NOT Food Beware’.
Everyone expert will tell you…’Choose the Salad’…well sometimes you don’t want a salad…especially if you eat them a lot and you are out for a fun meal with friends or partner.. so opt for:
·        Salmon Burger/Chicken Breast Burger/Turkey Burger: (Ask if the chicken is grilled/steamed)
– hold the fries and ask for salad on the side
 – ask for half salad and half fries
 – hold the bun on burger
 Your regular burger and chips can pack in anywhere from 700 – 1100 calories PER meal, and upwards of 30-70g Fat, unwanted amount of sugar and salt :O , shocking amount! Vegi and Meat eaters alike!
·        Stir-Fry / Chicken / Prawn / Salmon (Ask if they are fried and in what oil)
-Ask for brown rice if option
– Ask for more vegetables and less noodle
·        Soup – Be careful – some soups are laced with Salt and Sugar and cream
-Ask if soup is made in house, usually less preservatives (salt), if any cream was used to make it
-Ask for wholegrain bread or crackers with you soup instead of thick soda bread or white bread
-Ask for side green salad with your soup instead of bread or get the salad, you may not eat as much bread as vegi’s are filling!
·        Don’t be fooled by Sandwich’s/Wraps/Flatbreads on a menu- they can sometimes be just as high fat,calorie,sugar as a burger if not more sometimes (450-650 cals, 6-15 g fat avg):
– Wholegrain bread, Ezekial Bread….If you can
– An Open Sandwich (1 Piece of bread, instead of two), Take off the second piece and eat with one
– Choose lean cold meats, turkey, chicken, tuna, or eggs/egg whites or vegi options
– Watch out for hidden cheese/or ask for lower fat cheese, e.g. low fat mozzarella/cottage/low fat cheddar/goats cheese ( to put it in perspective, about 12-15g fat on average cheese sandwich, 6g SATURATED)
– Watch out for Mayo, Chipotle, Pesto, Butter, – hidden additions, ask for lower alternative or none.
·        Pasta Dish’s- The creamy one’s – Alfredo/ Carbonara / Lasagna – As a lot yummy pasta dishes are packed with cream, butter and cheese let me shed some light:
– These are high calorie and fat dishes, each one can pack about 500-700 Cals per serving
– Ask for kids size portion, the pasta is filling and so is the sauce, we don’t need that much food and on a   kids plate you will feel like it’s enough
– Ask your server for a little less Sauce on the pasta
-Ask for a side salad of greens, it will fill you and you probably won’t eat as much of the pasta.
·        Steak/Red Meats – They are all a little more high fat/high cholesterol
– Ask for just the vegi’s with the meat and none or less of the Carbs, red meat/steak is filling
-Ask for the steak with to be grilled or seared in Extra Virgin Olive Oil instead of vegetable oil or fried
– Ask for the sauce on the side instead of having it pre-poured on the steak before it comes to your table, you control the sauce portion then.

A Note on Dressings:

Dressings on salad are often forgotten about or deceiving, a lot of them time we don’t think about them because we are ‘eating a salad’ so it seems healthy, they more often than not, are laced with salt and sugar and don’t get me started on those like ‘ranch’, ‘honey mustard’ or ‘chipotle’ . So some tips:
        Ask for your dressing on the side – You control the portion then
        Ask for no dressing but Extra Virgin Olive oil on the side and squeeze a lemon, it is good for you and a delicious combo on a salad with some black pepper
        If it is those creamy dips that come with your food, then ask for it on the side – Portion Control.
These are all tips that can be transferred to any type of restaurant, it is about thinking about your body and still being able to indulge and have fun. They can be transferred to your own cooking as well at home. We are all capable of making changesJ.
I went for dinner and a drink with my Bessie and Roomie after work last night to watch the Canucks playoffs game, believe me the menu was yummy: I opted for:
A seafood fruit Salad (prawns and an in house made CrabCake) with dressing on the side, didn’t need most it with a lovely glass of Red Wine. A followed this with some hot water and lemon! Mmmm! Go nucks! J

5 Essential Fats that are good for your body…

5 Essential Fats that are good for your body…

Good Article on ‘Hungry for Change’ about EFA’s (Essential Fatty Acids) and the benefits of having them in your diet or for your skin everyday compared to chomping on processed fats everyday….

nuts
Mostly just for eating….unless you want to rub hard nuts on yourself…..pun intended
Avocado
Food….OR FACE….
coconut-oil-2
Food ….OR FACE Also

 

Honey & Cinnamon ….wonderful wonders of both!

Found this great Article on Facebook on the benefits of Honey & Cinnamon…apart from the fact that they are delicious! Honey in particular is a wonder food!

Image
Amazing on just about everything,.,,,,,Thank you to the Bee’s…!

Drug companies won’t like this one getting around. Facts on Honey and Cinnamon:
It is found that a mix of honey and Cinnamon cures most diseases. Honey is produced in most of the countries of the world. Scientists of today also note honey as very effective medicine for all kinds of diseases. Honey can be used without side effects which is also a plus.Today’s science says that even though honey is sweet, when it is taken in the right dosage as a medicine, it does not harm even diabetic patients. Researched by western scientists:

HEART DISEASES: Make a paste of honey and cinnamon powder, put it on toast instead of jelly and jam and eat it regularly for breakfast. It reduces the cholesterol and could potentially save one from heart attack. Also, even if you have already had an attack studies show you could be kept miles away from the next attack. Regular use of cinnamon honey strengthens the heart beat. In America and Canada, various nursing homes have treated patients successfully and have found that as one ages the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and the veins.

ARTHRITIS: Arthritis patients can benefit by taking one cup of hot water with two tablespoons of honey and one small teaspoon of cinnamon powder. When taken daily even chronic arthritis can be cured. In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon Cinnamon powder before breakfast, they found that within a week (out of the 200 people so treated) practically 73 patients were totally relieved of pain — and within a month, most all the patients who could not walk or move around because of arthritis now started walking without pain.

BLADDER INFECTIONS: Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder….who knew?

CHOLESTEROL: Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water given to a cholesterol patient was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, when taken three times a day, any chronic cholesterol-could be cured. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol.

COLDS: Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and, clear the sinuses, and it’s delicious too!

UPSET STOMACH: Honey taken with cinnamon powder cures stomach ache and also is said to clear stomach ulcers from its root.

GAS: According to the studies done in India and Japan, it is revealed that when Honey is taken with cinnamon powder the stomach is relieved of gas.

IMMUNE SYSTEM: Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacterial and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of Honey strengthens the white blood corpuscles (where DNA is contained) to fight bacterial and viral diseases.

INDIGESTION: Cinnamon powder sprinkled on two tablespoons of honey taken before food is eaten relieves acidity and digests the heaviest of meals alongside a cup of peppermint tea…

INFLUENZA: A scientist in Spain has proved that honey contains a natural ‘Ingredient’ which kills the influenza germs and saves the patient from flu.

LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Use four teaspoons of honey, one teaspoon of cinnamon powder, and three cups of boiling water to make a tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age. Life spans increase and even a 100 year old will start performing the chores of a 20-year-old.

RASPY OR SORE THROAT: When throat has a tickle or is raspy, take one tablespoon of honey  and lemon and sip until gone. Repeat every three hours until throat is without symptoms.

PIMPLES: Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it off the next morning with warm water. When done daily for two weeks, it removes all pimples from the root.

SKIN INFECTIONS:Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin Infections.

WEIGHT LOSS:Daily in the morning one half hour before breakfast and on an empty stomach, and at night before sleeping, drink honey and cinnamon powder boiled in one cup of water. When taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet.

CANCER: Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder three times a day for one month, my Dad did this with cod liver oil too and it definitely prolonged his time when he had Leukemia…

FATIGUE: Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens who take honey and cinnamon powder in equal parts are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, even when the vitality of the body starts to decrease, when taken daily after brushing and in the afternoon at about 3:00 P.M., the vitality of the body increases within a week.

BAD BREATH: People of South America, gargle with one teaspoon of honey and cinnamon powder mixed in hot water first thing in the morning so their breath stays fresh throughout the day.

So i think we need to say a Big Thank you most of all to….BEE’S….without them there would be no Honey., I use it in everything, cooking, breakfast, tea, snacks, skin-care…so many uses..!

Fueling your workout – Pre,Post Workout, Protein Info & Game/Race Fueling

Fuel your Workouts –Pre, Post Workouts, and Protein Info & Game/Race Fuelling
When we workout and give so much of our energy to ourfitness and training we should be giving the same energy and thought into fuelingour workouts. I find that a lot of people don’t know what they should be eatingbefore their workouts or training session and likewise after it also and I myselfonly really getting it right as to what I should be eating pre and post workoutto gain the best benefits. As everyone has different goals for themselves whattype of food and how much of it will differ slightly. Unsure as to whether we shouldbe eating carbs or protein or how much and from what source. So I have givensome examples as to what benefits your workouts and wards off that hunger pangpost workout. Remember we need to eat food to get our bodies to look good, themore clean and regular you eat the better your metabolism is. You need to fuelthe machine before you start its engine.
Firstly let’s get this out of the way: How much protein do we require:
The RDA is 0.8 grams per kilogram of lean bodyweight (U.S.Food and Nutrition Board, 1980) for sedentary adults.(70kg man – 56g Proteinper day is the RDA. How was the amount come to: The RDA is only a rationed 0.8grams per kilogram? Well it seems they concluded that 0.36 grams per kilogramof lean bodyweight in protein is lost per day. With a safety margin in place,it has been bumped up to 0.45 grams per kilogram of lean bodyweight, and thenbumped up again to approximately 0.75 grams per kilogram. This is to replacethe amount which may be lost during digestion, as well as making up for a lackin quality of protein.
The general protein requirement for sedentary adults is justenough that if one follows this guideline they will supply themselves withenough amino acids to replace each day’s loss without allowing for exercise andthe growth of muscle tissue therefore needing to fuel our bodies more withprotein while exercising and muscle building/repairing.
·       For those looking to lose weight (body fat%) and general tone:
Pre workout:
A light protein snack mixed with a carbohydrate – this willgive you energy for your workout and also keep a supply/store of protein forwhen you are working those muscles (you don’t want muscle loss/just fat loss.
e.g.  2 rice cakeswith peanut butter and some veggie sticks
        Half of asmall Protein Shake
        Half of asmall wholegrain wrap with half of a banana and a teaspoon of peanut/almondbutter.
       Some Almondsand natural yoghurt
Post Workout:
Light snack to curb your hunger until your get home for yourmain meal (breakfast/lunch/dinner)
E.g. some raw nuts / vegi juice / carrot sticks / homemadenatural mini granola square
·       For those looking to build lean muscle –Hypertrophy
Pre Workout:
You are going to require some protein for your muscle build,and all depending on how big of a muscle build you are going for and what sizeyour body is, your protein requirements change. The recommendation for musclebuilding and strength training is 1.6 g – 2.2 g of protein per KG of bodyweight.Fueling: you want to have enough energy so that your body does not eat intoyour muscle supply and only eats into your Carb and Fat supply.
e.g. Protein and blended Banana shake made on 80% water, 20%skim milk
       Small portion WholemealPasta/Tuna/Broccoli
       Protein Pancakewith raisins and wholemeal flour
      2 Egg whitesscrambled in half wrap
Post Workout:
This is the most crucial time for you time get protein intoyour body. The biggest absorption happens within 30 mins after your workout sohaving food/shake on hand to assist this and to ward off hunger until you haveyour main meal is ideal.
e.g. Low Carb/Whey Protein Shake made on 1% milk
       ChickenBreast/Rice or Quinoa/Spinach & Broccoli
      Turkey andspinach roll ups
      3 x Scrambled eggwhites made with 1% milk and broccoli
·       Sports Specific / Pre Game Nutrition  
Fueling up before an important game or race is vitally importantto your performance and body. You don’t want your body to fail you half waythrough because you didn’t take in the correct nutrients for your peak performance.
Depending on the type of sport or race it is, the energy youwill be exerting and the distance you will be covering will ultimately affectthe amount of your intake. Carbohydrates will play a major role in this,fueling your body correctly and with nutrients and minerals such as Salts, Sugar,Iron, and in particular B Vitamins for energy metabolism as depleting these canall lead to poor performance. Protein of course for your muscle recovery. Youdon’t want your nutrition to be your downfall after months of training.
NOTE: (While the typicalathlete has about 80 to 120 mmol glycogen/kg muscle, a carbo-loaded athlete canhave about 200 mmol. This is enough to improve endurance by about two to threepercent)
Pre Game/Race(that will last longer than 90 minutes):
In the 2-3 days leading up to your game/race you shouldstart Carb loading your body, letting your body store up Glycogen. You shouldhalt any long last minute training sessions a few days before your race. Althoughremember: Drastic changes can easily leadto upset stomachs, diarrhea or constipation. For example, carbo-loading on anunusually high amount of fruits and juices might cause diarrhea. Too many whiteflour, low fiber bagels, breads and pasta might clog your system. Try noteat a huge amount of dense Carbs late the night before the race as this mayhinder your performance, try carb loading for one or two days before(trainless/ eat a little more carbs) and then the day before try get your largercarbs in at breakfast and lunch.
Day of the race: lay off the heavy carbs, eat regular, proteinand nutrient meal for breakfast and fuel throughout the race.
E.g. Wholemeal Pasta/Brown Rice/Quinoa/Oatmeal/Fruits
Pre Game/Race(last under 90 minutes)
The correct of balance of Carbs, Protein and Nutrients arejust as important but you do not need to carb load as much as the above. If yousufficiently carb load for a day before you game/race and lay off training theday before; morning off, fuel up with carb rich/protein and nutrient rich mealyou should be storing a sufficient amount of Glycogen to fuel you for yourgame. Make sure you refuel and rehydrate throughout to keep optimum enduranceand power (Water and Isotonic drinks to prevent muscle fatigue)
E.g. Wholemeal Pasta/Brown Rice/Quinoa/Oatmeal/Fruits
Post Game/Race(FOR BOTH)
You want to refuel your body back with Glycogen, Mineralsand Nutrients that you will have lots and also your protein for muscle recovery.
Protein & Energy Bars
Protein Shake & Vegi Juice
Chicken/Tuna/Egg Wrap with vegi’s
Wholemeal/Chicken and Vegi Pasta Bake & fruit.
ANDREMEMBER at all times to continually REHYDRATE – WATER!!!!!!!!!!!!!!!!!!
      
       

Breakfast, Lunch, Dinner and snack Idea’s…..under 1500 cals per day.

Some more Breakfast, Lunch,  Dinner, Snack/sweet/treat choice’s:

Remember to add in as much vegi’s as possible in your meals, they are filling and you need the essentials nutrients. Each portion amounts to a certain amount of calories, but be mindful that both salt/fat and sugar content of your food is just as important as calorie content and can negatively affect your weightloss or fitness goals even with a so called ‘low calorie’. Remember also try and eat small – moderate meals  every 3-4 hours to keep your metabolism at a healthy rate. Enjoy eating healthy and balanced for your body.
**You may sub any eggs for egg whites. My boyfriend Mikey who has the appetite of a horse when he is training and seriously loved eggs has just recently started to eat egg white’s instead and he loves them so give them a try instead of full egg’s. Also try all natural nuts butters e.g. pure peanut butter, with no added ingredients.

BREAKFAST

300 CALORIES PER SERVING
1. Peanut butter and apple quesadilla: 8″ whole-wheat tortilla + 1 Tbsp peanut butter + 1 sliced apple
2. Apricot ricotta breakfast sundae: 1 cup nonfat ricotta cheese + pinch nutmeg + ½ tsp agave nectar + 4 chopped apricots
3. 1 egg scrambled in 1 tsp oil; 1 whole-wheat bagel thin; 1 turkey sausage link; 6 oz low-sodium vegetable juice
4. Strawberry French toast: 1 slice whole-wheat bread dipped in 1 beaten egg and cooked in 1 tsp butter + 1 cup sliced strawberries
5. 1 cup toasted oat cereal + 1 cup 1% milk or soy milk + 2 Tbsp tart dried cherries + 1 Tbsp chopped walnuts
6. Egg sandwich: 1 whole-wheat English muffin + 1 egg fried in 1 tsp olive oil + 1 oz Canadian turkey bacon (about 2 slices) + 1-2 slices tomato
7. Pancakes and bacon: 2 wholewheat flour pancakes + 1 tsp honey + ½ sliced banana; 2 slices turkey bacon
8. 1 cup bran flakes + 1 cup 1% milk or soy milk + ¾ cup blueberries
9. Huevos rancheros: 6″ corn tortilla + 3 egg whites fried in 1 tsp olive oil + ½ cup black beans + ¼ cup fresh salsa + ¼ cup nonfat plain Greek yogurt
10. Sunflower pear waffle: 1 whole-grain frozen waffle + 1 Tbsp sunflower butter (tastes like sunflower seeds—loaded with protein) or any nut butter + 1 sliced pear
11. Honey almond oatmeal: 1 cup cooked oatmeal + 1 Tbsp almond butter + 2 tsp honey
12. Smoked salmon roll-up: 8″ whole-wheat tortilla + 1 Tbsp whipped cream cheese + 1½ oz smoked salmon + 1 sliced scallion
13. Smoothie! 1 cup nonfat plain yogurt blended with 1 cup frozen peaches + ½ cup calcium-fortified orange juice + ½ banana + 1 Tbsp ground flaxseed + pinch nutmeg
14. Greek yogurt parfait: 8 oz nonfat plain Greek yogurt + 1 diced nectarine + 1 tsp honey + 3 Tbsp sliced almonds
LUNCH
400 CALORIES PER SERVING
15. Veggie Jack burger: Veggie burger + 1-oz slice Monterey Jack cheese + 1 Tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes
16. Turkey-bacon-avocado pita: 2 oz deli turkey + 2 pieces of thinly sliced avocado + 1 slice bacon + 1 Tbsp honey mustard + lettuce and tomato + 6″ whole-wheat pita; 1 nectarine
17. Blue cheese chicken pita: ½ cup shredded skinless rotisserie chicken breast + ½ cup shredded romaine lettuce + ¼ cup sliced celery + ½ cup shredded carrots + 1 Tbsp light blue cheese dressing + 6″ whole-wheat pita; 1 peach
18. Turkey Swiss burger: 4 oz lean ground turkey patty + 1 thin slice Swiss cheese + 1 Tbsp barbecue sauce + lettuce, tomato and onion slices + whole-wheat hamburger bun; 1 cup cantaloupe cubes
19. Black bean-tomato soup: 1½ cups chilled tomato soup or low-sodium vegetable juice + 2 tsp red wine vinegar + ½ cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 Tbsp red onion; 15 all-natural tortilla chips
20. Grilled shrimp Caesar: 3 cups romaine lettuce + 10 large grilled shrimp + 2 Tbsp Caesar dressing + 1 Tbsp grated Parmesan; 12 whole-wheat pita chips
21. Pasta salad: 2 oz* whole-wheat penne pasta, cooked, then cooled and refrigerated + 5 halved cherry tomatoes + 1 oz part-skim mozzarella, diced + ¼ diced yellow pepper + 2 Tbsp Italian vinaigrette dressing + 2 fresh basil leaves, roughly chopped
22. Chicken Cheddar sandwich: 3 oz grilled chicken + 1-oz slice reduced-fat Cheddar + lettuce and tomato + 1 Tbsp light mayo + whole-wheat sandwich thin; ¾ cup grapes
23. Takeout! 1 slice cheese pizza; 2 cups tossed salad + 1 Tbsp balsamic vinaigrette
24. Mediterranean tuna wrap: 3 oz water-packed tuna + 3 chopped Kalamata olives + 1 tsp capers + 2 Tbsp chopped onion + 1 tsp olive oil + 1 tsp red wine vinegar + 8″ whole-wheat tortilla; 1 apple
25. Couscous with chickpeas: ⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 Tbsp chopped fresh basil + 2 Tbsp crumbled feta
26. Cheese quesadilla: two 8″ whole-wheat tortillas + ¼ cup reduced-fat shredded Cheddar, cooked in nonfat cooking spray; ¼ cup salsa; 2 Tbsp nonfat plain Greek yogurt; 5 grape tomatoes
27. Roast beef horseradish sandwich: 2 slices rye bread + 2 oz lean roast beef + 1 Tbsp reduced-fat canola mayo mixed with ¼ tsp horseradish + lettuce and tomato; ½ cup coleslaw
28. Asian spinach salad: 3 cups baby spinach + ½ cup skinless rotisserie chicken breast + ½ chopped apple + ¼ cup shelled edamame + ½ cup grated carrots + 2 Tbsp Asian vinaigrette
DINNER
500 CALORIES PER SERVING
29. 4 oz lean sirloin steak; ½ baked potato with 2 Tbsp nonfat plain Greek yogurt; 2 cups mushrooms sautéed in 2 tsp olive oil
30. Lemon pasta with salmon and asparagus: 2 oz grilled salmon + 2 oz whole-wheat penne, cooked and tossed with + 1 Tbsp olive oil + 2 Tbsp lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 Tbsp fresh basil
31. Mexican burrito bowl: ⅓ cup* brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 sprites of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup corn salsa + ¼ cup guacamole
32. Takeout! 3 oz ginger chicken with broccoli + 6 oz brown rice
33. Italian tilapia: 6 oz tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked
34. 6 oz roast pork tenderloin; 1 baked sweet potato; 2 cups green beans sautéed in 2 tsp olive oil
35. Chicken stir-fry: 4 oz boneless, skinless chicken breast strips + 2 cups broccoli florets + 1 sliced scallion + 2 tsp peanut oil; ½ cup brown rice, cooked
36. Pasta with cannellini and feta: 2 oz whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp olive oil + 1 Tbsp chopped fresh basil + 1 Tbsp crumbled feta
37. Spaghetti and meatballs: 2 oz whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz each) + ½ cup marinara sauce; 2 cups tossed salad + 1 Tbsp Italian vinaigrette
38. Portobello burger parmigiana: 1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp balsamic vinaigrette
39. 5 oz tuna steak; ½ cup brown rice, cooked; 2 cups broccoli sautéed in 1 tsp peanut oil
40. 1 cup summer chili: ¼ cup chopped onion + 2 oz lean ground turkey breast sautéed in 1 tsp olive oil + ½ cup canned white beans + ½ cup corn niblets + ½ cup canned diced tomatoes + hot sauce to taste; ½ cup brown rice, cooked
41. Pasta with chicken and spinach: 2 oz whole-wheat pasta (or mix 1 oz whole-wheat pasta with 1 oz regular), cooked + ½ cup shredded skinless rotisserie chicken breast + 1 cup baby spinach + 1 clove garlic, sliced and sautéed in 1 Tbsp olive oil + 1 Tbsp Parmesan
42. BBQ! Grill 4 oz skinless chicken breast, then baste with 1 Tbsp barbecue sauce; 1 ear corn; ½ cup potato salad
SNACK, SWEETS AND TREATS
150 CALORIES PER SERVING
6-oz container 0% fat fruit-flavored Greek yogurt
45 pistachios
6-oz glass wine
½ pear + two 1″ Brie cubes
Three 2½” cinnamon graham cracker squares + 4 Tbsp nonfat ricotta
1 hard-cooked egg sprinkled with celery salt; ten 1″ whole-grain crackers
1 sliced bell pepper + ¼ cup hummus
One 12 oz beer
½ banana + 1 Tbsp peanut butter
¾ cup light chocolate ice cream
4 cups lowfat microwave popcorn tossed with 1 tsp cocoa + pinch chili powder
12 oz nonfat latte; 1 Oreo
1 mini cinnamon raisin bagel + 1 Tbsp soy butter
½ cup soft-serve vanilla frozen yogurt + 1 cup mixed berries

Think before you Drink…..Healthy Hydration

Think before you Drink…Healthy Hydration for Your amazing body 🙂
Are some of your favourite everyday drinks coke, diet coke, Pepsi, red bull, cartooned juices or any other soda’s, bottled drinks…?
I think a lot of people know the effects that the likes of Coke, Pepsi, Red Bull, and majority of these sugary drinks including Cartooned Juice’s have on our bodies or people do and they ignore it, none of us are invisible; but if you don’t, let me fill you in on the negative effects these drinks have on our bodies (incl. preventing weight loss, increase of toxic chemicals in our bodies, dehydration, energy crash, depresses your immune system, ages your skin)
Most people consume these because they feel they need an “energy boost”, “sugar craving” , “thirsty”, all of these reasons are your body telling you that you are actually lacking water and nutrients.  Really your body is calling for you to feed it with water and vitamins and minerals., all of these which can be gotten just as quickly as a sugar drink.
Your average soda will have somewhere between 27 to 30 grams of sugar per 8 ounces. Most cans of soda are 12 ounce servings or more. Diet Drinks while they do not contain sugar, they contain sweetener,which is a chemical manufactured to taste sweet like sugar (These are NO BETTER for your body than sugar, I go as far as saying probably worse), Fruit flavoured juices contain 8 tsp sugar so where you can squeeze your own juice, yes they will still contain sugar but there are no additives, it is natural sugar, where you can have water/herbal,fruit tea’s/vegi or natural fruit juice to rehydrate. (Also eating watermelon and cucumber rehydrate your body very quickly as they are composed of almost 90 water)
**High-fructose corn syrup has the most of all sugar side effects. High-fructose corn syrup is used heavily in processed foods and drinks (note this is in majority processed foods so the less processed and less often, the best, even BREAD is processed) because it is sweeter, extends the shelf life, and is cheaper to produce. You will find it in most sodas, fruit-flavoured drinks and packaged foods. Unfortunately, its effects are horrific to your health and body, it is a completely manufactured chemical.
**The Water in this picture i believe is a fruit flavoured water hence the sugar in it.
Some facts on the what sugar in these everyday drinks(mainly fizzy/soda/carbonated/canned/bottled) do:
·        It feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, lung, gallbladder and stomach.
·        It can cause autoimmune diseases such as: arthritis, asthma, multiple sclerosis.
·        It greatly assists the uncontrolled growth of Candida yeast infections.
·        It can increase the size of your liver by making your liver cells divide and it can increase the amount of liver fat.
·        It can increase kidney size and produce pathological changes in the kidney such as the formation of kidney stones.
·        It can increase your risk of Alzheimer’s disease.
·        It can cause hormonal imbalances such as: increasing estrogen in men, exacerbating PMS, and decreasing growth hormone.
·        Your body changes it into 2 to 5 times more fat in the bloodstream than it does starch.
·        Increase chances of Type 2 Diabetes and inhibitsmineral and vitamin absorption.
·        Causes dehydrationand the need for more and more sugar.
·        Leaves toxins in our body that inhibit nutrient absorption resulting in a vicious circle effect (You wanting more processed foods and drinks because you are not absorbing any).
Needless to say there is a ton more reasons why high sugar/sweetener drinks (diet too) are bad for your body and your diet and ways in which you can rehydrate and quinch your thirst without jeopardising your health. If you do have a sugary/sweetened drink, try keeping it few and far betweenJ.
Ways for Healthy Hydration instead of needing the sugar drinks:
·        Drink Water
·        Drink Herbal Tea or Fruit Tea
·        Drink Hot Water with slice of lemon/orange/lime and small squeeze of organic honey.
·        Drink some fresh squeezed vegi juice or if you need the sugar mix fresh vegi and fruit juice.
·        Eat some Watermelon or Cucumber – 90% Water content
·        Drink water with dash of fresh fruit juice if you think water is too bland (although we are made of mostly water and we ain’t bland …. ;))
Hope this helps to hydrate your Amazing body in the best way possible and the after effects it has.

Breakfast – Smart Choices -Kick Start your day and your Life

Breakfast and Breakfast Choices :

I have chosen to write a blog on breakfast choice as I find people often make poor breakfast choice or none at all or they stick to them same thing all of the time and find it boring/tasteless and makes no difference to the health goals.
Like your mother told you, breakfast is the most important meal of the day, it really is! It kicks start your metabolism going straight away, your metabolism needs to get going as early as possible to when you get up in order to burn energy and metabolise food. If you are looking for weight loss or improvements into your eating habits. EAT BREAKFAST! Like I said in my first blog, it is ok to eat when trying to lose weight and become healthy, you have too!
But it is what you put into your mouth that makes the difference. Breakfast wards off bad food cravings mid morning, and prevents the symptom of when you get to lunch, shoveling a silly amount of food into you because you are literally starving your system at this point and more often than not, unhealthy lunch choices.
Don’t worry, if you’re the type that doesn’t like to eat certain things or you are a vegetarian, I have some choices, surely you can at least try, it’s your body after all, you wouldn’t be alive without it!
Cereal: Cereal is a funny one, because you have marketers who get paid millions to tell you Kellogg’s Special K Fruit or Raisin Wheat, cereal is good for you, and you think why not, it has the word “fruit” and “wholegrain” and “fiber” on the front, it must be and a lovely photo shopped picture of a nice fruity bowl of cereal, be warned, a lot of these cereal’s contain huge amounts of false SUGARS. You do not need false sugars kick starting your morning; this is the first thing you are putting into your body in the morning so make the right choice, they inevitably leave you feeling hungry a short while later, spiking your insulin levels, converting that unused or un-burned sugar into fat and leaving you feeling no nicer about your insides.
Healthy Cereal Choices:
Porridge/Oatmeal – Go back to basics, this classic cereal will sustain you through to lunch. Try making it on water and adding some natural organic yoghurt and honey, both of these have organic natural sweeteners so NO NEED to add additional sugar or sweetener. You can also make it on milk (try organic milk if you can, less false sugars) – a 30-45g portion should be enough depending on your appetite and energy required. Add fresh fruit in to give additional sweetness and bulk. It is delicious. There is also Gluten Free Oatmeal out there for Celiac’s .
Watch when buying Oatmeal that you Do not buy the already flavored one (Apple & Cinnamon etc), it contains serious amount of sugar!
Wheatabix /Bran Flakes/ All bran – Be careful and read the back of these, these three are ok, they have some additional sugar and preservatives but all round are filling and substantial. Same as porridge try organic milk or yoghurt, branflakes and all bran are delicious with yoghurt instead of milk and add in some fruit or honey instead of putting sugar or sweetner, and we don’t need any more false sugars! You will notice after a while of not using false sugar you won’t put sugar in any of your cereal’s and will probably stop craving it as much.
Making Granola:Try making your own granola or granola balls to add into your cereal to give it an extra crunch or put some fresh fruit and natural yoghurt with some granola in a bowl delicious! Most store bought granola contains a lot of sugar. Recipe:  Chopped Almonds, Raisins, Dried Cranberries, Chopped Walnuts, Oats, Pine Nuts, Honey. Bake/Toast the fruit and nuts mixed together, use honey to make into granola balls and cool in fridge, store in lunch box.
Eggs/Egg Whites (Not just for weekends): Eggs contain a lot of protein and is HBV Protein (High Biological Value) meaning this is the highest quality level of protein source you can have. Protein is the belly filler and will keep you full for hours. The egg white contains all of the protein of the egg and the yolk contains all of the fat. If you are conscious about cholesterol try egg whites instead, In Canada you can buy them pre-packaged but Ireland you may have to separate the egg. All of these suggestions can be subbed for egg whites and are quick to make.
Omlette: mix with some fresh cut vegi’s (spinach, tomato pepper) makes a seriously filling brekkie.
Scrambled (without the butter and salt): have some scrambled with fresh pepper and some fresh fruit and 1 slice of wholegrain bread or 2 ryvita, filling!
Poached: on a slice of wholegrain or 2 rice cakes with some fresh melon and smoked salmon (or fruit of your choice) filing!
Boiled: on a slice of wholegrain or 2 rice cakes/ ryvita and fresh juiced/squeezed fruit or vegetable juice.
For those with little time and need breakfast on the go….
You too need energy, mommy and daddy can’t live without food either so think about yourself, or those with demanding jobs, your job isn’t going to keep you alive.. Your body is, so feed yourself! These can all be made quickly and eaten on the go (although I recommend for your digestion to sit down and relax while eating).
·        Toast/Rice Cakes with Natural Peanut Butter (protein and fill you)
·        Fruit mix in mini lunchbox and slice of toast/rice cake with almond butter/peanut butter
·        Hard Boiled egg and 2 pieces of fruit
·        Home-made granola bar (store bought have a lot of sugar)
·        Juice – Smoothie (my FAV!) – small bit of natural yoghurt and fruits and vegi’s mixed(make night before if time short in the morning – grab and go)
·        Smoked Salmon on Wholegrain Toast/Ryvita

Drinks in the Morning:

You have been asleep for 8 hours or more or less, you need to be rehydrated.  WATER or Warm water and lemon or green/herbal/fruit tea, these are the best things to rehydrate with breakfast!! Try not to drink cartoned fruit juices from shops, they contain alot of sugar!!! Try making your own juice and just store it in the fridge or look at the labels and buy 100% squeezed juice. Dont be fooled by any of these “100 Juice Concentrate” “Contains real fruit bits” , look at the ingrediants, if you cannot pronounce it or has added sugar (added Fructose) is one of the first few ingrediants…ditch it..fruit has naturally high sugars so you dont need any additional.

For those men out there that gyming it, lifting and training hard:
·        Keep plenty of protein(tuna/egg whites) in your breakfasts if you don’t take a substitute protein shake.
·        Keep complex carbs in your breakfast, so wholemeal flour pancakes with protein powder and raisins. OR Protein breakfast omlette’s inside of wholegrain wraps
For those fry lovers and weekend breakfasts:
There is healthy ways to do this, you can have a yummy weekend breakfast and cut the fat along the way:
·        Grill your meat instead of frying
·        Use lean (little fat) cuts of meat, rashers, bacon etc
·        Poach, Boil, Scramble(egg white) your eggs or make a mini egg white omlette with Smoked Salmon/Tuna
·        Wholegrain breads 1-2 slices, you don’t need 4
·        Grilled tomatoes and grilled mushrooms instead of frying
·        Grilled Potato cakes with onion and fresh herbs instead of hash browns
So mini tips:Keep it fruity and vegi, try and get some protein in by egg/egg whites/smoked salmon/tuna, lean meats (it will keep you full), keep your cereal choice basic with little additives and then jazz it up with those lovely fresh or frozen fruits and organic honey and yoghurt, breads – keep them wholegrain and natural (white bread is useless to your health being honest). Keep it Juicy 😉 try and make vegi juices they prevent sugar cravings and amazing way to get your five a day. Be careful with butter and butter servings, try and use none or as little as possible in your eggs.
Make Smart Choices for your body in the morning, it sets you up for the day and your life… AND DONT FOGET THAT WHEATGRASS 😉
Remeber Healthy and Fit is sexy and we can all be sexy 😉

Be Food Aware…….NOT Food Beware….

Be Food Aware…….NOT Food Beware….

healthy_dining_medium

So something I would like to address and I think we all have the same issue…..Going out to eat!!! Dun Dun Dun, every ‘dieters’ nightmare, around here we don’t live by ‘diets’….we live by healthy eating and living (which actually has better benefits and long term weight loss) so let me tell you there is savvy ways of eating out. Sure don’t get me wrong I love having a burger and chips/fries when I am out but unfortunately my body doesn’t like it all of the time…so let me tell you some tips on “Be Food Aware…NOT Food Beware’.
Everyone expert will tell you…’Choose the Salad’…well sometimes you don’t want a salad…especially if you eat them a lot and you are out for a fun meal with friends or partner.. so opt for:
·        Salmon Burger/Chicken Breast Burger/Turkey Burger: (Ask if the chicken is grilled/steamed)
– hold the fries and ask for salad on the side
 – ask for half salad and half fries
 – hold the bun on burger
Ø  Your regular burger and chips can pack in anywhere from 700 – 1100 calories PER meal, and upwards of 30-70g Fat, unwanted amount of sugar and salt :O , shocking amount! Vegi and Meat eaters alike!
·        Stir-Fry / Chicken / Prawn / Salmon (Ask if they are fried and in what oil)
-Ask for brown rice if option
– Ask for more vegetables and less noodle
·        Soup – Be careful – some soups are laced with Salt and Sugar and cream
-Ask if soup is made in house, usually less preservatives (salt), if any cream was used to make it
-Ask for wholegrain bread or crackers with you soup instead of thick soda bread or white bread
-Ask for side green salad with your soup instead of bread or get the salad, you may not eat as much bread as vegi’s are filling!
·        Don’t be fooled by Sandwich’s/Wraps/Flatbreads on a menu- they can sometimes be just as high fat,calorie,sugar as a burger if not more sometimes (450-650 cals, 6-15 g fat avg):
– Wholegrain bread
– An Open Sandwich (1 Piece of bread, instead of two), Take off the second piece and eat with one
– Choose lean cold meats, turkey, chicken, tuna, or eggs/egg whites
– Watch out for hidden cheese/or ask for lower fat cheese, e.g. low fat mozzarella/cottage/low fat cheddar/goats cheese ( to put it in perspective, about 12-15g fat on average cheese sandwich, 6g SATURATED)
– Watch out for Mayo, Chipotle, Pesto, Butter, – hidden additions, ask for lower alternative or none.
·        Pasta Dish’s- The creamy one’s – Alfredo/ Carbonara / Lasagna – As a lot yummy pasta dishes are packed with cream, butter and cheese let me shed some light:
– These are high calorie and fat dishes, each one can pack about 500-700 Cals per serving
– Ask for kids size portion, the pasta is filling and so is the sauce, we don’t need that much food and on a kids plate you will feel like it’s enough
– Ask your server for a little less Sauce on the pasta
-Ask for a side salad of greens, it will fill you and you probably won’t eat as much of the pasta.
·        Steak/Red Meats – They are all a little more high fat/high cholesterol
– Ask for just the vegi’s with the meat and none or less of the Carbs, red meat/steak is filling
-Ask for the steak with to be grilled or seared in Extra Virgin Olive Oil instead of vegetable oil or fried
– Ask for the sauce on the side instead of having it pre-poured on the steak before it comes to your table, you control the sauce portion then.

A Note on Dressings:

Dressings on salad are often forgotten about or deceiving, a lot of them time we don’t think about them because we are ‘eating a salad’ so it seems healthy, they more often than not, are laced with salt and sugar and don’t get me started on those like ‘ranch’, ‘honey mustard’ or ‘chipotle’ . So some tips:
        Ask for your dressing on the side – You control the portion then
        Ask for no dressing but Extra Virgin Olive oil on the side and squeeze a lemon, it is good for you and a delicious combo on a salad with some black pepper
        If it is those creamy dips that come with your food, then ask for it on the side – Portion Control.
These are all tips that can be transferred to any type of restaurant, it is about thinking about your body and still being able to indulge and have fun. They can be transferred to your own cooking as well at home. We are all capable of making changesJ.
I went for dinner and a drink with my Bessie and Roomie after work last night to watch the Canucks playoffs game, believe the menu was yummy: I opted for:
A seafood fruit Salad (prawns and an in house made CrabCake) with dressing on the side, didn’t need most it with a lovely glass of Red Wine. A followed this with some hot water and lemon! Mmmm! Go nucks! J