The Dangers of too much Sodium!

Sodium is in nearly every food out there. You know this.



Sodium is a very important mineral that acts as an electrolyte – it assists with maintaining blood volume, water balance, muscle contractions, nerve impulse transmission, as well as helping get nutrients across cell membranes and into the tissue.   We clearly need it, but both Canadian and Americans typically consume too much of it.

This is a concern for our health, because if the kidneys somehow cease to eliminate excess sodium through the urine, a sequence of events occurs. Sodium will accumulate in the blood, attract water with it, and increase blood volume. This increases blood pressure, which can damage the arterial walls of our blood vessels and consequently increase our risk for congestive heart failure and nephropathy (kidney disease).   There’s an overabundance of it in the processed foods we buy. Even worse, fast food and restaurant food is notorious for food items that contain more than a day's worth of sodium. This is a common problem along with a host of other extreme and unnecessary ingredients like saturated fat and refined sugar, but that is a topic for another day.
It should be understood that even though the RDA (recommended daily allowance) is somewhere between 1,500 - 2,400 mg, it's not conclusive.  If you can get that # below 900 mg - even better ! The degree to which sodium affects everyone is very individualistic and depends on age, medical conditions, genes and even physical activity. In an active individual with good blood pressure and healthy kidneys, consuming more than 2,400 mg doesn't guarantee damage. The kidneys are a homeostatic organ and are extremely efficient at regulating blood composition. They remove waste when the compounds are present in greater-than-normal conditions, like sodium. Conversely, they preserve them when they are in less-than-normal conditions.

Therefore, if the body is exposed to too much sodium, the kidneys can excrete what isn’t needed, assuming they are in healthy condition. This means that there isn't a one-size-fits-all recommendation. But because a majority of us take in far too much sodium in general, it's a good idea to make a conscious effort to control sodium intake.

Here are some strategies you can use to cut down on sodium intake:
- Don’t sprinkle your food with the salt shaker (1 teaspoon accounts for just about
2300 mg) - I see people do this without even thinking about it, more out of habit.
- Limit the use of baking soda (1 teaspoon accounts for half a days worth of
sodium)
- Watch out for soups, broths and frozen foods. Canned soup and processed
foods commonly contain very high amounts of sodium.
- Control the use of soy sauce and salad dressings. ALWAYS ask for dressing and sauce on the side when eating out.
- Be conscious of deli and cured meat. Salt is used heavily as a preservative. As well, deli meat is usually full of nitrates which are dangerous !
- Cut down obvious offenders like pretzels, popcorn and packaged snacks. POP Chips ??  Please - they are re-packaged junk !
If you are at risk for or have high blood pressure, heart failure, nephropathy or are of the older population, than the RDA's guidelines should be followed strictly.

Even a lower intake of around 2,000 may be safer limit to consider.

"Peace, Love and Fitness"

3 Reasons why Quitting is NOT an Option!

We're at the start of a New Year, and for many, the beginning of those 2013 "Fit Resolutions."    
By this time, it may not be all rainbows and sunshine like your horoscope promised . . .....but whatever you do, don't quit!



From the crowded gym to your extremely sore muscles, this too shall pass.   As with anything — even the gym — pushing through the beginning is always the hardest part.
Before you tell yourself that the old you was just fine, here are three reasons why you should (and can) keep going:

1. Sore? You're doing something right: Be more concerned if you aren't sore.  Being sore is your body's way of adjusting to a new fitness regimen and letting you know that you're working hard. In fact, it is very common to still be sore a few days after your workout; this is called delayed onset muscle soreness, or DOMS, and is completely normal. Know that these aches and pains are just temporary and can easily be relieved. If the pain seems too intense or lasts longer than expected, make an appointment to see a doctor to ensure it's not an injury.
2. You still aren't seeing results? Breathe, results will come: It's OK — you just started! Patience is key. It often takes some time for your body to adjust to a routine before your transformation takes place. Although it can be hard, with time you will soon break old habits and your resolution will become a lifestyle. Once you get your routine down and stay consistent, you will start to see results.
3. Intimidated? Push through it with a friend: Starting anything new can be very intimidating. If you're starting to feel overwhelmed by your goals or the gym, take a step back and ask for help. A trainer can answer questions and show you around the gym, while a nutritionist can help you tackle a new diet together. Don't forget to get your friends involved — with a partner anything is easier!

"Peace, Love and Fitness"

Make Sure You’re Getting All Your Essential Vitamins from Food with This Reference Guide!

Are YOU getting all the Essential Daily Vitamins and Minerals ???

One of the most important goals in any nutrition plan should be making sure you are getting all your vitamins and minerals.  Ideally you want to get these from the food you eat.  But often times, people either don't know what foods they should be eating to get these vitamins and minerals OR they don't like vegetables !!

I always say you need a "base-line" of both groups.  So I advocate a daily multivitamin like One-A Day for Women.  (Centrum is heavy on the minerals and can cause cramping and gas) so pick one with the bare minimum that you need.  For women, iron is important and there are some women that are sensitive to iron supplements so in this case, you would need to get this from food (spinach, kale, liver etc.).

I take 7 supplements daily - Multivitamin, Greens, Omega 3-6-9, Vitamin C, Zinc, D and B12.  (yes, I use a "pill box" to keep track !) Now this may seem like alot, but I often am pressed for time and work out twice a day so my body needs it and I can not always get what I need from food source.

The essential vitamins your body needs can all be found in readily-available foods.
The handy chart  below shows you which foods are rich in each vitamin, so you can plan your meals accordingly.
Created by graphic designer Shannon Lattin, the colorful wheel breaks down the A, B, C, D, E, and K vitamins by food group and illustrates particular foods good for them.

It's easy to tell at a glance from the chart that unless you're eating vegetables, such as broccoli and spinach, or liver, you're probably not getting enough vitamin K.

On the other hand, lots of foods can provide you with vitamin E and B3.

Chocolate Almond Twist Smoothie!

Chocolate Almond Twist Smoothie

Now this one WILL make you feel like you are cheating!  

Almonds are low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer.


Ingredients:

1 cup Unsweetened Chocolate Almond Milk (Almond Breeze brand)

1 scoop of Chocolate Protein powder

1 banana (optional)
1 tbsp of unsweetened coconut or 1 tsp of coconut extract

1/4 cup of Simply Egg Whites
1/3 cup 0% Greek Yogurt
2 tbsp of Crushed raw Almonds
1 tsp of ground Flax seeds

2-3 ice cubes

Blend all ingredients and enjoy !

"Peace, Love and Fitness" 

Almond Square Cookies

Almond Square Cookies  

20 graham crackers

1 cup (250 mL) almonds, slivered

1 cup (250 mL) unsalted butter, at room temperature

3/4 cup (185 mL) brown sugar

Directions

On a parchment-lined baking sheet, layer graham crackers. Sprinkle almond slivers overtop.

In a small pot, combine butter and sugar. Using wooden spoon, stir until smooth, about 5 minutes. Pour over almond-cracker combination.

Broil on bottom rack of oven for 2 to 3 minutes, watching carefully for burns.

Cool 10 minutes. Transfer to wire racks to cool completely. Store in airtight container at room temperature up to 1 week or freeze up to 1 month.

Makes 20.

From the Toronto Star 2012 Cookie Calendar 

Avocado Fries ! A Healthy Twist on Veggies - Version#1

Avocado Fries

Trey Foshee, George's at the Cove, La Jolla, California, Sunset 
APRIL 2009

Ingredients:

Canola oil for frying

·         1/4 cup flour 

·         About 1/4 tsp. kosher salt

·         2 large eggs, beaten to blend 

·         1 1/4 cups panko (Japanese bread crumbs)

·         2 firm-ripe medium avocados, pitted, peeled, and sliced into 1/2-in. wedges 

Preparation:

1.        Preheat oven to 200°. In a medium saucepan, heat 1 1/2 in. oil until it registers 375° on a deep-fry thermometer.

2.        Meanwhile, mix flour with 1/4 tsp. salt in a shallow plate. Put eggs and panko in separate shallow plates. Dip avocado   in flour, shaking off excess. Dip in egg, then panko to coat. Set on 2 plates in a single layer.

3.       Fry a quarter of avocado slices at a time until deep golden, 30 to 60 seconds. Transfer slices to a plate lined with paper towels. Keep warm in oven while cooking remaining avocados. Sprinkle with salt to taste.

Note: Nutritional analysis is per serving.

Nutritional Information

Amount per serving

·         Calories: 271

·         Calories from fat: 70%

·         Protein: 5.5g

·         Fat: 21g

·         Saturated fat: 2.6g

·         Carbohydrate: 16g

·         Fiber: 2.1g

·         Sodium: 119mg

·         Cholesterol: 71mg

Can a Lifestyle Coach work for you ? It did for me!

I recently enlisted the "help" of a Lifestyle Coach (we bartered some services).

I readily admit that I AM one of those gals that although I know what I like - I often have no clue as to how to bring it all "together" for the right look!  I have had my 'colours' done back in the 80's when that was cool (I am an Autumn which means "earth tones" such as above pic) are what looks the best on me. And for the most part that is the case ! 
For example - I CANNOT wear a white shirt on its own or I look deathly pale.  Under a nice purple or black sweater,  it totally rocks!  

I like to say I am ADHD about clothes !  I HATE shopping and have no patience for it. I am a "hunter" - I like to go get what I need and get the hell out ! My boyfriend loves this about me! But I have a closet that most women would die for - full of nice up to date clothes and matching shoes and boots with NO CLUE as to how to put it all together in that effort-less way that some women just seem to be able to do !  You all know one or two...they just ALWAYS look "put together" and stylish.  (I secretly want to stop them on the street and ask "Are you born that way ???" )

PACKING is a complete anxiety nightmare for me !  Especially on our last trip to California which was 10 days+. I must have packed and unpacked 5 times ! 

So now I am happy because this gal in a few short months has had a huge impact on my life (and I hope I have on hers from a fitness standpoint !) 

It was so easy I can't believe I was that much out of the "loop".  Now, had you said to me what to wear to the gym to be stylish....hey - "I am your Girl" (because really, a some people just DON'T have a clue as to correct workout wear baby!)

More to come on this new transition !  So far so "Stylish"

Casual Fall by uniqueimage featuring infinity scarves

Key Lime Pie Smoothie!

Key Lime Pie Green Smoothie

 

Avocados are one of the richest sources of glutathione - a powerful antioxidant immunity booster and detoxifier that helps repair cell damage caused by stress and pollution. 

Ingredients

• 1/2 an Avocado
• Juice of 1 Lime 
• 2 tsp key lime zest (about 1-2 limes)
• 1 cup plain or vanilla unsweetened Almond Milk 
• 1 ripe frozen banana
• ¼ tsp alcohol-free vanilla extract - optional 
• 1/4 cup of Liquid Egg Whites - optional (for added Protein)
• 1 scoop Vanilla Protein Powder
• 1 tbsp of unsweetened shredded coconut
• 3-4 ice cubes
• 2 tbsp of Greek Yogurt 0% MF

Instructions

1. Place in your blender in the order of the ingredients listed, then blend for 30 seconds or until smooth.  Add some water for less thickness. 
2. 
   
3. Nutrition Info
4. Calories: 350, Total Fat: 21g
5. Sat Fat: 4g  Trans Fat: 0g
6. Cholesterol: 35mg Sodium: 230mg
7. Total Carbs: 22g
8. Dietary Fiber: 8g  Sugars: 4g
9. Protein: 35g  Iron: 2mg 
10. 
    
11. Enjoy ! 
12. 
    
13. "Peace, Love and Fitness"  

Healthy Meatloaf !

The "Trainers" Meatloaf 

Ingredients

• 1 lb lean ground beef (preferably grass fed or organic)
• 2 slices whole wheat bread, diced very small
• 2 eggs
• ¾ cup skim milk
• 3 tbsp onion powder
• 1 tbsp garlic powder
• ½ tsp ground sage
• ½ cup fresh chopped parsley
• 1 tsp kosher salt
• Fresh ground pepper
• 1 cup finely grated zucchini
• A teaspoon or so of olive oil to coat the loaf pan
• ¼ cup ketchup
• 2 tbsp brown sugar
• 1 tsp dried mustard

Directions

Pre heat oven to 350

Combine beef, bread, eggs, skim milk, onion powder, garlic powder, sage, parsley, salt, pepper, and zucchini in a large bowl.

Use a pastry brush to paint a thin layer of oil on your loaf pan to be sure that nothing sticks.  Transfer the meat mixture into the loaf pan and pop into the oven for 50 minutes.

In the meantime, combine ketchup, brown sugar, and dried mustard in a small bowl.

Once the meatloaf is done, remove from the oven and spoon off any excess grease.  Top the meatloaf with the ketchup mixture and place back into the oven for another ten minutes.

Allow meatloaf to cool a bit before slicing.  

Makes 8 slices.

Enjoy!

Nutritional Analysis

Calories: 197; Total Fat: 9.4g; Saturated Fat: 2.3g; Cholesterol: 80mg; Carbohydrate: 12.2g; Dietary Fiber: 1.3g; Sugars: 7.6g; Protein: 14.2g

From: cleananddelicious.com

Scottish Shortbread Cookies

Scottish Shortbread Cookies 

This recipe was given to my mother back in the late 60's and has been somewhat perfected by my sister and I (however, we are watched like hawks by our mother when we make them!)  It is an authentic Scottish recipe and it's a "workout" in itself making them! 

 You can do 3/4's of the mixing with a wooden spoon, but the trick is to knead the dough with your hands after you have almost all the flour mixed in. You want the dough to have a "cracked" look which means it is ready for roll-out.   You can use either your hands to flatten the dough or a wooden rolling pin, up to you.  I use a wooden cutting board.  Use the left over flour to smooth over the board before you roll out dough. 
You will also need a Sifter for flour mixture

1lb Butter softened (you can use unsalted / salted) 
1 cup Fruit Sugar - this is in a 500g Plastic resealable bag - Redpath Instant Dissolving Sugar)
4 cups of Flour
1 cup of Rice Flour 


Preheat oven to 325 degrees F.

In a large bowl cream the butter and sugar.  In a smaller bowl, mix the two flours together.
Put flour mixture in sifter and gradually sift into the butter/sugar mixture.  
You will want to do this very gradually as it gets tougher to fold it in as you go along! 
(this is where you get your arm workout) !  Eventually you can knead it with your hands until the dough "cracks".  At this point you can take parts of the dough and roll out flat and even.  Make sure the cookies are no more then 1/4" thick as they won't cook well.

Holy Crap These are Amazing Cookies !

"Holy crap these are amazing Cookies!"

(PB and Corn Flake Cookies) 

…
Ingredients:
(Makes about 3 dozen cookies)
…
1 cup sugar
1 cup corn syrup
1 jar (18 oz ounce) peanut butter, crunchy or creamy (I like creamy.)
6 cups corn flakes
3 oz good quality chocolate of your choice (optional)
… 
Preparation:…

Combine sugar and corn syrup in a medium saucepan. Place over medium-high heat and stir until the mixture comes to a full boil.

… 
Remove from heat and stir in the whole jar of peanut butter. Mix well.

… 
Add corn flakes to a large bowl. Pour peanut butter mixture over corn flakes and mix well, taking care to coat all of the corn flakes.

… 
With a tablespoon or cookie scoop, scoop out and form into 1-2 inch balls, depending on your preference, and place them on a cookie sheet lined with parchment or wax paper.

…Put the chocolate (if using as you can make them "naked") in a small bowl and melt in the microwave for about 30 seconds. Stir until smooth.

…Drizzle the melted chocolate over the cookies.

…When cooled, eat these cookies with reckless abandon. Be careful, though. We wouldn’t want anyone to get hurt!

…
Enjoy!

"Peace, Love and Fitness" 

Choconana Peanut Butter Smoothie - PERFECT After Workout Fuel !

Start sipping this shake within 15 to 30 minutes after exercise to best replenish, replete, and refuel your body !  

Feed your Muscles to see results of your hard work ! 

Choconana Peanut Butter Smoothie 

Makes 1 serving

3/4 cup plain, fat-free Greek yogurt
1/2 cup 1% low-fat milk
 or Almond Milk
1 medium banana

2 tbsp Peanut or Almond butter
2 tsp unsweetened cocoa powder
1 tsp vanilla extract  1 scoop of Vanilla Protein powder (optional) but packs on more protein! 

A combination of milk, Greek yogurt, and peanut or almond butter jacks up the protein to 34 grams, making this beverage more of a post-recovery meal than snack. Banana supplies sweetness and contributes to the eight grams of fiber—which is nearly 35% of what you need for the day. 

Unsweetened cocoa powder provides powerful antioxidants that head off cell damage linked to heart disease and cancer. 

Choose alkaline-free cocoa powder for the highest levels of protective com- pounds. As part of a balanced, low-fat eating plan, a regular dose of cocoa powder can raise HDL (good cholesterol) and lower total blood cholesterol levels, helping to keep clear the blood vessels that supply your muscles, heart, and brain.

Nutrition Facts (per serving):

457 calories, 34g protein, 39g carbohydrates, 8g fiber, 18g fat, 4g saturated fat, 0mg cholesterol, 255 mg sodium

Enjoy ! 

"Peace, Love and Fitness" 

Banana Flax Granola

1 banana

1/2 cup water

1 tbsp maple syrup

1 & 1/2 cups oats

1/2 cup shredded coconut

1/2 tsp cinnamon

1/4 cup flaxseeds

1/2 cup banana chips, crumbled

Preheat oven to 375F.

Blend banana, syrup, water, & cinnamon. Combine oats, flax, chips, & coconut in a separate bowl.  Combine mixtures.. Spread onto a parchment lined baking sheet; bake 40 min. Every 10 min, flip & break up pieces.  Let cool.

Enjoy =)

"Peace, Love, Fitness"

Don't let the Insider's Report derail you this Holiday Season !

The PC Insider's Report came out last week and to most people it is akin to when you were small and waited anxiously for the Sears Christmas Wish Book.  You want to "go crazy" and try every new sweet, saucy, tempting thing ! "It's the Holidays, you reason, why shouldn't I ???"  

Which leads me to the "rest of us."   The group that uses restraint because they have goals that they set a LONG time ago and have worked way too hard to waste it all in three weeks of debauchery at the hands of Loblaws !

Look, I am not out to ruin your Holidays - far from it !  And there are those that will say, Oh can you just look the other way for once and shut the hell up !  =)

Well, if you know me well, then you will know THAT is NOT possible.

SO !  Here are a few tips to help you not get too distracted the next time you hit your version of Disney the Grocery Store !

STEP 1 - Think Long Term

So what's the harm in a little holiday weight gain, especially if it's just a pound?  I hear so many people re-make resolutions to lose weight every year.  Why ???  Do it once and keep it off.  It's called "maintenance."  According to researchers at the National Institutes of Health, most people never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.

AND let me tell you - the older you get, the harder it is to keep it off !  

STEP 2 - Think about your Goals

Maybe this was your year to "get fit and lead a more healthy lifestyle."  You went to the gym, you took classes, you quit smoking (because you ARE NOT fit if you smoke!) and you decided to "eat clean." !   You actually SEE the improvements in your energy levels and body !   NOW - think what you DID to achieve this great feat ? !!! I will bet it did not include buying all the chocolate covered potato chips, Peanut Butter Chocolate Pretzels and Brie Baked goods that you could find !

See my point ?  Why throw that all away with a 5 - 8lb weight gain in a month or less period ? 

Believe me - it's just not worth it.  Especially when it comes with the guilt and depression and feelings of failure. 

STEP 3 - MOTIVATION 101 !

You have heard me say before that a "Motivation Board" is a must when you want to achieve a lofty goal (and it does not matter what that goal is).  But it WORKS!  And it WILL save you from making the wrong decision when it comes to blowing your mind over the holidays.  Start small and pin a few things onto it (you can use Pinterest as well) - it doesn't have to be much - just some things that "trigger" you to stay on track ! 

I have done this for years and for every race / workout goal I wanted to achieve.  I carry Oxygen Magazine in my car and read it at night.  It INSTANTLY makes me want to be better and work out harder the next time I am at the gym. 

STEP 4 - NEVER ARRIVE HUNGRY TO THE HOLIDAY PARTY !

Planning ahead can help you maintain discipline in the face of temptation.  Don't go to a party when you're starving.   Eat an apple or some other type of fibrous food or try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.
Then, when you do get to the party - you will only pick at apps and not have that bloated feeling. Don't look at the party as just a food event - you are there to see friends / family and celebrate being together.

STEP 5 - THE BOOZE

Oh yes, this is the holy grail for some of you !  Booze Hounds beware - this is the time of year when alcohol can be your biggest enemy !

Drinking too much alcohol stops the body from burning fat as energy just as skipping meals or not getting enough rest does.

It is the way alcohol deals with fat that can add pounds and bloat you up. Instead of storing away fat like some substances, alcohol is converted into acetate by the liver to slow or eliminate the body's fat burning processes. When the acetate levels rise, the body is forced to spend more time burning more acetate and less fat. So the fat left over sticks around. The combination of alcohol and a high-calorie meal is especially fattening.

Try and limit yourself to the most low calorie drinks you can find - or sip sparkling water between tipples.

 

STEP 6 - THE OFFICE

The holiday season consists of nearly two months of celebrating, with goodies appearing in homes and offices that can continue until the beginning of January.

If you work in an office like me then you know ALL about the non-stop "treat-train" that customers and suppliers bring into the office.  While they are thanking you for their business they are quietly "fattening" you up !!!   You don't gain immunity from peer pressure when you graduate from high school but if people know you are "living the healthy lifestyle" then they should understand your reasons for not eating tempting treats.

I personally (and it has taken years of training / discipline) "just say No Thanks" and do not imbibe in the treats.   ***What I DO make sure of it that my ever present Lunch Bag is stock full of healthy items so when the "temptation train" tries to derail you - you stay on track !  Again - think about "If I eat that - what do I have to do in terms of activity to get rid of that?"  The best defence is a good offence ! 

 

Step 7 - WRITE IT DOWN

 

All of my fitness clients are told to keep a Food / Exercise Journal.  The reason is simple.  both will help you look both backwards and forwards to your Fitness / Nutrition goals. 

I can look back over two years in mine and see just how far I have come.  When I see this, I am not as liable to cheat on my nutrition OR my workouts.  Why would I want to ?  

Talk to people you know you have been successful and I guarantee you they will tell you this is one of the ways they did it.  If you falter a little, write that down too and what was going on in your life at that time.  It helps you identify your "triggers" more easily.

 

Step 8 - INCREASE THE INTENSITY OF YOUR WORKOUTS

 

Keep volume low but add intensity to YOUR workouts. Adding short, high intensity work can help with fat loss.  So you can do some Circuit training or increase the interval level one or two notches on your Elliptical.  Sometimes, if I know I have a party to attend, I make SURE I hit the gym before hand or extend my run to combat it.  Be Proactive !

 

All all of this, if you still feel that you "fell off the wagon" over the holidays, don't beat yourself up.  After all, this is the season of celebrating another year and being thankful for all we have. The most important thing is to spend time with friends and family. 

 

Enjoy and realize that this is a "Long term Lifestyle Choice" and be proud knowing that you are making it !  People will be secretly proud and even a bit envious of your success. 

 

Smile when you think about all you have achieved so far and be proud of what's to come !!!

 

 

 

 

Happy Holidays and "Peace, Love and Fitness' !