The Health & Wellness Blog

Running my first half marathon: Lessons I've learned

Victoria Omeara — Fri, 11 May 2012 15:36:21 GMT

As I ran through the inflatable starting arch at the Goodlife Fitness Toronto Marathon last Sunday, I couldn’t help but raise my dukes and throw a few jabs like a prizefighter making their way to the ring. After months of tested discipline and miles of conquered road, I was finally ready to take on my first half marathon. It was my Rocky moment.

Now that I can gleefully cross it off my bucket list, here are a few things I’ve learned from running my first organized race:

While training:
• Wear your hardware! Whether it’s a knee brace – like me – or ankle tapings, if you come with some assembly required, use it! That nagging, mothery voice in the back of your head will become a sing-songy “I-told-you-so” chant when you hurt yourself.

• Mapmyrun.com gives you easy-to-read, full route elevation. Nothing ruins a perfectly good training run like an unscheduled mountaineering expedition. Know what you’re getting into.

• Seasoned runners have advice. A LOT of advice. Typically well-meaning but often panic-inducing. Stick to your running schedule and find what works for you. There is more than one way to get it done.

My sister, Kaylan and I celebrating at the finish line of the Toronto Marathon

For race day:
• Buy one of those lame water bottle belts. Maybe not the fashion statement of the year, but stealing a bottle off the runner in front of you is frowned upon. You’ll thank me while running uphill at km 18 in 25 degree heat, in between water stations. You’re welcome, fellow runner. Oh! And chew gum. Weirdly, it helps.

• Roadside cheerleaders offer an immeasurable service. Before race day I didn’t understand the role of those standing curbside, noisemaker in hand, watching a stream of sweaty strangers pass by. I get it now. Seeing that even this unfamiliar person wants me to succeed adds much needed fuel to my tank. God bless you, enthusiastic strangers!

Post-race:
• Chocolate milk is a perfectly acceptable post-race beverage. There are few times in your life that you will be encouraged to chug bottles of protein-laden chocolate milk in between bites of bagel and banana. Indulge, my friend. You earned it.

• A pedicure is the ONLY worthy expression of gratitude to feet that have tolerated months of abuse. Show them some love. They’ve carried you through this journey.

I think I’ve got that ‘bug’ that I hear runners talk about. Waterfront Marathon, here I come!

Did you run in the Toronto Marathon this past weekend? What did you think?

What is clean eating? Q and A with an inspiring food lover

Daniela Payne — Mon, 30 Apr 2012 19:00:07 GMT

To me, spring symbolizes a fresh start. I'm surrounded by an abundance of fresh and light spring produce, and I'm feeling motivated to overhaul my diet. In my quest to adapt a fresh and clean way of eating, I've flipped through many awesome books for inspiration. I was thrilled when I came across Terry Walters' Clean Start: Inspiring you to eat clean and live well. Inspiring is an understatement! Walters has motivated me to turn my diet upside down and start all over again.

Lucky for me, I was able to pick Walters' brain about her outlook on healthy living. Read the Q & A below!

Clean Start: a fresh approach to healthy, clean eating.

Q: What is eating clean?
A: It's about eating minimally processed foods for maximum nutrition. Clean foods are what we all need more of, no matter what else is on our plate. From whole grains and vegetables to non-animal sources of protein like legumes, nuts and seeds … they're foods that pack the greatest nutritional punch ... The goal is to empower yourself with knowledge to make healthy choices ... and to have the tools to create nourishing and delicious food easily so we can feel great and enjoy all that life has to offer.

Q: Does clean eating mean never indulging?
A: If it does, I’m in big trouble. Eating clean is about bringing in the foods that serve us, making healthy choices and transitioning successfully to a healthy relationship with food. Deprivation serves nobody! The more we focus on bringing in clean foods, the more the foods that don’t serve us either fall to a healthier place in the mix, or fall by the wayside completely ... Enjoy your splurges fully, let them nourish all of your senses, and return to eating clean.

Q: What's your advice for people who have a vicious sweet tooth?
A: “Sweet” gets such a bad reputation. In reality, there are five tastes and sweet is one of them (sour, bitter, pungent and salty are the others). When we don’t bring in nutritional sweetness, we’re much more likely to crave it non-nutritionally. Vegetables like carrots, parsnips and squashes are naturally sweet, as are low sugar fruits like high-fiber apples, pears and high-antioxidant blueberries. Make sure you’re getting all of the tastes and a rainbow of colour in your diet and you’ll be much less likely to have cravings for sweets or any other foods.

Q: What's your favourite clean meal?
A: I’m likely to have a different answer to this question every season, if not every day! Somehow, whatever is growing in season always seems the most delicious, fresh and irresistible. One thing I like about eating seasonally is looking forward to the delicacies of each season -- from dark leafy greens and winter squash in winter, to baby arugula and sugar snap peas in spring, fresh berries, heirloom tomatoes and peaches in summer and sweet corn and crispy apples in fall!

Q: What food can you never resist?
A: I have a hard time resisting anything delicious, but kale is pretty much my all-time favorite. It’s right up there with pizza, and if you combine the two then you can just forget about it -- I’m sunk! That said, there’s been such an increase in high-quality chocolate on the market that I feel it’s my responsibility to find the best one (and my family has been very supportive of this process). I can resist chocolate, but I prefer not to, especially if it’s 70% cacao. That said, all I need is one little square to be completely satisfied.

Pick up Walters' book and give a few of her fave recipes a try: Raw Kale Confetti Salad, Quinoa Pilaf with Toasted Nuts and Seeds and Chewy Chocolate Macaroons.

What are your favourite clean foods?

Skin cancer: What it is and 6 prevention tips

Daniela Payne — Thu, 19 Apr 2012 14:46:33 GMT

Since my awareness about skin cancer has increased, I've developed some rational concerns about my risks of getting it. I have lots of moles and I didn't always take the best care of myself in the sun when I was in my teens.

According to the Canadian Skin Cancer Foundation:

Skin cancer is most often the result of damage to the skin from overexposure to UV rays either from the sun or from the use of tanning beds. Though skin cancer is preventable and most often treatable, it remains the most common form of cancer.

There are three types of skin cancer:
1. Basal cell carcinoma: It's the most common type, and also the most easily treated. It's caused by long-term exposure to the sun.

2. Squamous cell carcinoma: This is the second most common type. It's easily treated if found in the early stages, but the cancer can spread to other body parts.

3. Malignant melanoma: This is the most serious form of skin cancer and is the cause of most deaths related to skin cancer. If can be cured if it's detected and removed early. Melanoma start in moles or other growths on the skin.

The number one way to prevent skin cancer
Protect yourself from the sun. The Canadian Skin Cancer Foundation warns the sunburns, especially in childhood, can cause melanoma and basal cell carcinoma later in life, and one serious sunburn in childhood could double your risk of developing melanoma. Squamous cell carcinoma seems to be related to cumulative exposure to the sun - even on a daily, low-dose basis. That means you don't have to get a sunburn to be at risk.

Here are the top skin cancer prevention tips from the Canadian Skin Cancer Foundation

Stay out of the sun between 11 a.m. and 4 p.m. or any time the UV Index is 3 or higher.

Cover arms and legs with loose-fitting, tightly woven and lightweight clothing.

Wear a wide-brim hat to protect head, face, neck and ears.

Stay in the shade - under trees, awnings or umbrellas.

Wear sunglasses with UV protection.

Use sunscreen with an SPF of 30 or higher; apply it at least 20 minutes before going into the sun and reapply every 2 or 3 hours.

And remember – these precautions are important all year round when the sun’s rays bounce off the snow, sand, water and even concrete!

Please check out this inspiring, informative and incredibly powerful video from the David Cornfield Melanoma Fund, to find out what brave people affected by melanoma would say to their 16-year-old selves.

Don't forget to share the link with your friend/family to help spread awareness.

The video has gone viral and has been nominated for three Webby Awards. Please click the links below to vote for it in each category.

http://cdnl.vg/IyZ2hL - Writing

http://cdnl.vg/HN1arO - Copywriting

http://cdnl.vg/IRcSQV - Public Service & Activism

Do you take care of your skin in the sun?

3 healthy reasons to try Meatless Monday

Victoria Omeara — Mon, 16 Apr 2012 14:48:29 GMT

Happy Meatless Monday! Have you jumped on the bandwagon yet? If you haven’t, here’s the deal: dedicate one day a week to meat-free meals and congratulate yourself on a reduced carbon footprint and a gratified Mother Nature. Although, it was developed mainly to promote environmental sustainability, the healthy side effects make it even more tempting to try. Here’s why:

1. Keep your heart healthy. Everyone knows meat is a great source of protein. But it can also be very high in saturated fats, which can raise bad cholesterol levels. There are plenty of veggie alternatives that pack a protein-y punch, including quinoa, soy, nuts and beans. Bonus! Many of these are rich in soluble fiber, which reduces cholesterol absorption in the bloodstream. Put these foods into rotation once a week to keep the whole family heart healthy.

Tonight I’ll be making my second batch of these drool worthy Chickpea Burgers. They’re high protein, a great source of fiber and absolutely delicious!

A chickpea burger with avocado on a whole wheat pita. A delicious and healthy addition to my weekly meal plan.

2. Lower your risk of certain cancers. Now for the bad news. Many studies have found a link between excessive meat consumption and the risk of certain types of cancers. Scary stuff. On the flip side cruciferous vegetables like broccoli, kale, and cauliflower are thought to contain preventative properties. The World Cancer Research Fund recommends no more than 500g of red meat a week. If you think you might be pushing those limits swapping out the steak for this Lemon Kale with Chickpeas dish tonight could help keep your body’s defenses up.

3. It could help you reach your weight loss goals. In fact, a 2010 study found that between omnivores and abstainers of the same caloric intake, the meat eaters were more likely to gain weight. Yikes! Processed meats were cited as the major contributor. During a hectic day it can be easy to grab street meat or a luncheon meat sub when hunger hits. If these are repeat offenders on your weekly menu, try scheduling a day to replace the high fat, high sodium foods with a 1/2 cup of equally satiating whole wheat pasta. Your waist might thank you for it.

Of course, meat can be a great source of nutrients when eaten in the proper proportion. Health Canada’s Food Guide recommends 1 to 3 75g servings per day, about one quarter of your dinner plate. But if you’re looking for a fun and creative way to mix up mealtime and maybe even do your body some good, Meatless Monday may be just the ticket.

Are you going meatless tonight?

Here are a few of our best meatless dishes for a little inspiration. Happy cooking!

Curried Potato Kale Galatte
Eggplant and Pasta Charlotte
Vegetarian Hummus Burgers
Vegetarian Tofu Chili
Whole Wheat Pasta with Peppers, Tomatoes and Olives

Edmundston, New Brunswick is the $100,000 Winner!

Doug O'Neill — Fri, 13 Apr 2012 19:06:50 GMT

Bravo! Félicitation! Edmundston, New Brunswick

Congratulations to the folks in Edmundston, New Brunswick whose “Vivez Mieux” (Live Better) efforts were rewarded with a $100,000 natural playground in the CBC/Radio-Canada’s Live Right Now Campaign.

When we first heard of the CBC's quest to find 'The Live Right Now Capital of Canada" in early January, thousands of Canadians immediately responded.

Communities, large and small, across Canada joined together to improve their overall health and quality of life. They ran, they walked, they worked out, they played games - and they did it together.

What the CBC panel of judges looked for: "The Canadian community that most embodies the spirit of Live Right Now: a community where residents are motivated and supported to make healthier choices."

And the winning team: Edmundston, New Brunswick, who embraced an amazing Vivez Mieux Vivre / Live Better campaign to get healthy and fit. Citizens of this winning city attended spin and zumba classes, played racket sports, jogged, skated, skied, played hockey and danced!

Their hearty efforts racked up the points - and they've now won a custom-designed natural playground (valued at more than $100,000) for their home city, compliments of the Canadian Wildlife Federation , Bienenstock Natural Playgrounds and Parks Canada.

For more information on the CBC's campaign to get (and keep) Canadians fit and healthy, visit LiveRightNow.ca.

President's Choice gift card winner!

Daniela Payne — Wed, 04 Apr 2012 14:59:38 GMT

Thanks to everyone who entered to win a President's Choice gift card. Congratulations to Sarah who's won the $150 card. When asked what she would like to change about her diet, she said:

"If I could change anything about my diet, it would be to be more balanced and consistent. I have good days where I put a lot of effort into my meals and make sure I'm getting all my daily recommended values, and then days where I slack off and start a cycle of bad habits all over again."

I think this is a problem many of us face! Sticking to our healthy ways can be hard, but once we make it a habit and way of life, it'll get a easier and easier.

Talk soon!

4 running motivation tricks for when you just want to skip it

Victoria Omeara — Mon, 02 Apr 2012 16:03:51 GMT

Currently, I’m plugging away at a 16-week training schedule to run my very first half-marathon in May. It’s been a long road (literally) and some days I’m happy to get out the door. But then there are the days when I can think of nothing I want to do less than pound pavement. As a result, it’s become a crucial part of my training to find ways to convince myself to run when my heart just isn't in it.

Whether you’re running in preparation for a specific event or you just want to improve your cardio this spring, here are a few tricks that have helped me to get up and go when motivation wanes.

You can do it! Stay focused and try some of these tips when you want to give up.

1. Lie to yourself! If I get home and don’t feel up to running a 8 km stretch I’ll tell myself that I'm just going to change into my workout gear because it’s more comfortable than my office attire. There's nothing to dread because I’m not actually going running. Maybe I’ll just going outside to stretch for a second. I could use some fresh air. Ok, since I’m already here I might as just well go. Get the idea?

2. Get a pusher. Find a friend who has no capacity for sympathy and talk to them first. Of course, everybody loves a bleeding heart but the power of your hard-ass, no-nonsense buddy is being totally underutilized in your workout. If you don’t have one, assign someone the role. My boyfriend has enthusiastically accepted the challenge and has taken to rolling his eyes, handing me my running shoes and ushering me out the door as the excuses start to fly.

3. Talk a big game. If you have a tough run coming up, tell everyone! Brag about your speed and your plans to conquer the grueling task ahead. Put it in your Facebook status or tweet Usain Bolt. You’ll be less likely to skip if you know people are expecting results and nothing motivates quite like the threat of a good ol’ fashioned public shaming.

4. If all else fails, just don’t sit down. Confession: there have been scheduled runs that I’ve missed because I sat down to eat dinner and just never got back up. The couch can be a powerful force so on the days that you're really wiped stay on your feet and grab your gym bag.

Help me out. Do you have any tricks for getting in a workout when you desperately want to skip?

Should you see a dietitian? Plus, a $150 President's Choice gift card giveaway!

Daniela Payne — Fri, 30 Mar 2012 19:13:55 GMT

Have you ever thought about seeing a dietitian? I have. Though I consider myself a pretty health eater, I know there's always room for improvement. According to our article Are you thinking about seeing a dietitian?, dietitians have "specialized training in the nutritional management of clinical conditions, as well as in health promotion and disease prevention, they are able to offer you advice on healthy food choices, common diet pitfalls and how you can maintain a fit and healthy lifestyle."

There are some days when I wish I had a dietitian living in my house!

A few things dietitians do you may find helpful:
• They can help you manage health problems
• They can teach you how to implement healthy eating habits in your life
• They can help with your confusion surrounding what's healthy in the grocery store and food court, and what isn't
• They can help you come up with tactics on eating health in sticky situations (think at a restaurant, at Easter dinner or on vacation)
• They can help you figure out a long-term solution for weight loss

And, I'm also going to share some other exciting news for you.

Loblaw stores across Canada are now offering an in-store access to a dietitian, and the service is free of charge. You don't even need to book an appointment, but before you head to Loblaw for your grocery shopping, call ahead and make sure a dietitian will be at the store when you’re planning on doing your shopping. The dietitian can come on your shopping trip with you around the store and help you select the healthiest choices for you and your family.

In honour of their new program, Loblaw is giving away a $150 President's Choice gift card to one lucky reader. All you have to do is leave a comment below with an answer to this question: If you could change one thing about your diet, what would it be? I'll announce the winner of the gift card here on Wednesday, April 4.

The 14 best supplements for men

Daniela Payne — Thu, 22 Mar 2012 20:29:24 GMT

In the May 2012 issue of Canadian Living, we're featuring a great story on the best supplements for women. I'm sure you'll love the article and find it really useful. I never know what supplements I should be taking, but now I will know! Be sure to pick up a copy of the issue when it's on newsstands on April 2.

Since we're talking about supplements for women, we decided there's no better time to also talk about the best supplements for men.

Below, Sara Henderson, ND and Naturopathic Advisor to Jamieson Laboratories shares her top picks for the best supplements for men.

Do you take any supplements? What about the men in your life?

Saw palmetto
Good for: prostate health/BPH (urogenital tract support); potential use for the prevention and treatment of male pattern baldness (with Beta Sitosterol).

Omega 3 (fish oil, and hemp, flax and chia seeds all contain omega 3 and 6)
Good for: reducing inflammation anywhere in the body; joint support; improve quality of hair and skin; good for bowel irregularity; helps with mood imbalance; prevention of dementia and age related cognitive decline.

B complex
Good for: supports energy pathways in the body; reduces mental and physical fatigue.

Resveratrol (phytochemical found in red wine)
Good for: strengthening the lining of our blood vessels (cardiovascular protection); an antioxidant; can potentially help with weight loss and longevity.

CoQ10
Good for: works as a potent antioxidant with a focus on the heart.

Nettle
Good for: supportive to genitourinary tract; prostate enlargement (BPH) and cancer; an anti-inflammatory.

Lycopene
Good for: a great antioxidant for men; helps with male infertility issues and prostate health.

DHEA
Good for: can increase the body's ability to transform food into energy and burn off excess fat; anti-inflammatory; can enhance brain function and memory; men with high plasma DHEA-S levels are less likely to die of cardiovascular disease.
Note: This is difficult to find for purchase in Canada, and should be prescribed by a doctor.

Turmeric
Good for: a strong anti-inflammatory agent (arthritis, GUT issues, post work-out recovery); anti-cancer agent; mild acid blocker (good for heart burn); supportive to the liver.

Maca
Good for: can potentially balance blood pressure; chronic fatigue (supports stress, or adrenal, glands); increases stamina and libido.

Probiotics
Good for: intestinal (digestive) support; immune support.

Vitamin D3
Good for: immune support; cardiovascular support; bone health; can balance mood and treat depression; prevention of AI disease; good cancer and diabetes prevention.

Vitamin C (with bioflavonoids)
Good for: immune support; boosts health of skin (collagen) and helps heal wounds; concentrated in stress (adrenal) glands; and an anti-histamine.

Milk thistle
Good for: liver support; helpful if you have a liver pathology, are taking medication, or eat a poor diet and consume alcohol on a regular basis.

Thanks for sharing, Sara.

Remember to consult your family doctor before adding any new supplements to you regimen.

Do you take supplements? If so, what kind?

5 ways to get your beach body ready for the summer

Daniela Payne — Thu, 15 Mar 2012 10:30:28 GMT

Hello friends. Though it's still March, we're all dreaming of summer. And if you're anything like me you've started to wonder how you're going to knock off a few extra pounds before putting on your swimsuit at the cottage this summer. Never fear! Our friend Michelle Cederberg, a healthy-living guru, is here to share some awesome tips with us. Read on for her 5 ways to get your beach body ready for the summer.

Michelle shares some tips on how to get your body ready for swimsuit season

It's March, so why am I blogging about methods for getting your beach body ready when most of the country isn't really thinking about summer? My thoughts are still focused on how to combat helmet head and look my best at aprés ski, but I'm also planning for my April destination wedding. I'll be packing my bikini, so I've started on my path to 'bikini-ready-bliss' and I thought I'd share my tactics with you:

1. Up exercise intensity
Do daily short, intense bouts of exercises like stair running, jumping jacks, toe-ups, burpees, and split lunges to boost your metabolism and really burn those calories. Do exercises for one or two minutes each and rotate through for 15 minutes. Work at a level safe for your fitness level but don't be afraid to push yourself a bit out of your comfort zone.

2. Focus on strength
Resistance training helps you burn calories, gain lean muscle mass and tighten up your muscles so they look even more appealing at the beach. A good 'all-over-body' routine is best, but it won't hurt to focus a bit more on your abdominals, arms and shoulders. Strength train your whole body with just 5 exercises twice a week. To view my 'full body 5' video go to www.worklifeenergy.com, enter 'FULLFIVE' into the free dose of energy now keyword box and follow the steps.

3. Chew wisely
Your bikini-ready body is asking for a little food discipline, please. Make an impact on your weight-management by increasing exercise and cutting back on sweets, unhealthy fats, and unnecessary snacks. As much as possible choose fresh fruit, vegetables, brown rice, fish and lean meats instead of processed or pre-packaged food. Notice the difference on your waist-line and your energy levels.

4. Sip smart
We consume a lot of unnecessary calories through the liquids we drink each day so sip smart. Replace sodas and juices with water, and minimize alcohol consumption - at least during the week.

5. Sleep well
Sleep deprivation is a form of stress and if you're always tired you may be holding on to stress related weight. Good sleep will give you better energy through the day, decrease stress and stave off stress-related eating. Get to bed 30 minutes earlier each night. Minimize high-intensity TV or work-related emails before bed so you're not over-stimulated. Create a routine that puts sleep as a priority and feel the difference in mind and body.

Even if you don't have plans to put on a bathing suit any time soon you'll still feel the benefit of taking action with your health and vitality in small steps.

Guest-blogger Michelle Cederberg is a certified speaking professional, Co-Active life coach, health expert and author of Energy Now! Small Steps to an Energetic Life. With a masters in kinesiology, a BA in psychology, and a specialization in health and exercise psychology, Michelle combines mind, body, and practicality to inspire change. Learn more at www.worklifeenergy.com.

5 tips for a good night's sleep

Daniela Payne — Wed, 07 Mar 2012 16:44:36 GMT

I recently learned that March isn't only Nutrition Month, it's also National Sleep Awareness Month. What two better way to get your health on track than eating properly and getting a good night's sleep? Throw proper hydration and daily walks into the mix and I'll be the healthiest version of me!

Little feels as good as waking up after a great night's sleep.

5 tips for a good night's sleep
1. Invest in a good pillow
Seriously. Do not skimp in this department. Take your time, research the best type of pillows for the way you sleep (on your front, side or back) and buy something from a reputable brand that's of good quality. Our spine and neck are tender areas, and ones we need to protect. A good pillow will help keep your body comfortable, helping you drift off to the perfect slumber.

2. Don't let your dog sleep on the bed
Especially if she weighs over 60 lbs! Now this can be a source of contention between me and my partner. He often invites Scout on to our bed, but I usually wake up frustrated because her body heat raises my temperature ten fold, and she usually sprawls herself out across my legs. Now I put my foot down: Scout can come up while we're reading in bed, but once it's time to turn off the lights she has to go to her own bed.

3. Simulate a black out
Draw your blinds tight, turn your alarm clock around to face the wall so you can't see the neon lights, and remove cellphones and computers from the room. You'd be surprised at how much those ityy bitty lights can disrupt your sleep.

4. Set a sleep schedule
They say going to bed and waking up around the same time every day is imperative to getting a good night's sleep. I didn't want to believe this, but I've tried it and I'm reporting back that it's true. A regular sleep schedule is way better for. Don't get me wrong, I'm not setting my watch to my sleep schedule ... and it can be quite difficult getting in bed at a reasonable hour on the weekends. But I'm now more conscious of my bedtime, and you know what? It's helped!

5. Stop hitting snooze
OK, this is really hard for me to do. I hit snooze way too many times. What kind of sleep is that? Waking up every nine minutes to the horrible sound of the alarm clock is just painful. Hitting the snooze button usually causes me to oversleep. I vow, here and now, to either set my alarm for 20 minutes later, or just get out of bed when the alarm tells me to.

Do you usually get a good night's sleep?

Take charge of your health this Nutrition Month

Daniela Payne — Fri, 02 Mar 2012 22:46:42 GMT

March 1 marked the beginning of Nutrition Month. Is there a better time than now to take charge of your nutritional health? My Nutrition Month resolution is going to be to eat more fruits and vegetables. I know there are some days I don't get my seven-10 servings, and I hate that. I can feel a difference in my energy levels, my hunger and my mood. But, I vow here and now to change that.

Avocados are one of the best snacks in the world!

I asked a few of our Facebook fans to take the vow with me, and a few of them did. They also listed a few of their fave fruits and veggies, which is good because I just might run out of ideas. Here are a few:

I love peaches and strawberries!!, Nicole Peetsma-Epker says

Can't get enough of mangoes at the moment, Canadian Living's Editorial Assistant Teresa Sousa tells me.

Bananas are my fave, Okoye Jenny shares on Facebook.

Watermelon is my favorite fruit, and I love all veggies, says Facebook fan Marge Beaudette

And our Facebook friend Lorraine Barrett shares an awesome tip for getting your quota:

I have always eaten an apple a day, my minimum daily fruit intake. Once a week, we buy 3-4 containers of fresh berries, which we eat throughout the week. It's the vegetable quota I find hard to reach, so lately I've been drinking a V8 every day = 3 servings of veg.

V8! Such a great way so get some of those serving. I'll try to add the low sodium version into my routine. Also, I've been all over avocados lately and I highly recommend them as an addition to any salad. Or, cut one in half and sprinkle with salt and pepper, and drizzle with a little bit of balsamic vinegar. That's one of the best snacks ever!

Will you make a change to your diet this Nutrition Month? What's your favourite fruit or vegetable?

Health book winners

Daniela Payne — Wed, 22 Feb 2012 21:08:23 GMT

Ooops! I said I'd post the name of the winner on Friday, but I forgot. I'm so sorry about that. But I'm here now to post the winner of the health book contest. Better late than never, right?

I asked you to share your 6-Week Slim-Down stories with us, and all the comments were amazing. I was so happy for the feedback and to read all your motivating stories. Congrats to you all for you positive changes, and keep up the good work.

Congrats to Trish for winning the suite of awesome health books. Trish said:

"Well, only lost 1 inch so far. However, I feel amazing!! I have energy to get through the day. I do at least one 20 minute workout a day, sometimes two. I definitely feel stronger. The best part....my whole family is eating healthier thanks to my own diet/shopping changes."

Trish, you've won:

• Pilates Practice Companion, by Alycea Ungaro
• Carrots 'N' Cake: Healthy Living One Carrot and Cupcake at a Time, by Tina Haupert
• Eat Your Way to Sexy: Start Losing Weight in Just 7 Days!, by Elizabeth Somer, M.A., R.D.
AND
• The Obvious Diet, by Ed Victor

$100,000 Fitness Incentive

Doug O'Neill — Wed, 22 Feb 2012 05:31:25 GMT

Get Outside Right Now! $100,000 incentive!

A playground just like this could be coming to your community! (Courtesy: Bienenstock Natural Playgrounds)

As many of you know, CBC is currently on the quest for the healthiest community in Canada. It's a continuation of last year's incredibly successful Live Right Now campaign in which Canadians pledged to lose a total of 1,600,000 pounds.

What the CBC panel of judges is looking for: "The Canadian community that most embodies the spirit of Live Right Now: a community where residents are motivated and supported to make healthier choices."

And to add a little outdoorsy incentive, three organizations have come combined their resources to give the winning community a $100,000 reward - one that will pay itself forward for the next generation.

The Canadian Wildlife Federation, Bienenstock Natural Playgrounds and Parks Canada, all ardent believers in natural play, natural environment, nature-filled childhoods, have promised a custom-designed natural playground (valued at more than $100,000) for the winning community.

But it's not just any playground. Say the organizers, "The natural playground will reflect the natural heritage of the nearest national park and Parks Canada will help the winning community experience the national park nearest to them." Created from the trees, earth, and bedrock found across Canada, the natural playground will be a place for children and neighbours to gather and play - be active - in a playground that is custom-built to their community's specific needs.

This is echoed by Wade Luzny, Canadian Wildlife Federation Executive Vice-President and CEO.

“A major part of CWF’s conservation mission is educating Canadians; but the greatest goal is for people to actually explore the outdoors and find the true value of our wildlife-rich land. The natural playground will unite people in their love of the outdoors and ignite that spark to want to get out and discover more. What a perfect way to celebrate the Canadian Wildlife Federation 50th Anniversary of connecting Canadians to wildlife.”

If you need any further encouragement - just browse through the gallery of incredibly original, all-natural playgrounds Bienenstock has built all across Canada. (They make me want to be a kid again!)

To find out how you can enter your community, town or neighbourhood in the competition, visit LiveRightNow.ca.

Slim Down With Susan Antonacci: The Finale

Susan Antonacci — Sun, 12 Feb 2012 15:21:27 GMT

Six weeks later...

I've made it! I've completed Week # 6 of the Canadian Living 6-Week Slim Down.

So tell me, how did you do? How would you rate your 6-Week Slim Down experience?

A) I've achieved my goals - and I'm on top of the world!
B) I've made some gains- (well, losses) and I'm doing fine.
C) I'm on the verge - I've made one or two small achievements but I’m on my way – it just took a bit longer)
D) Oops, trying again. - TTiming wasn’t right for me but good plan.

Me? I think I'm a "B" - and I'm happy with that.

Can you feel the benefits of six weeks of healthier living? You bet!

I feel like I'm really beginning to make progress. I’m not there yet, but I’ve made some significant gains and I’m much more aware of the good, the bad and the ugly in terms of my past approach to fitness and nutrition.

My overall weight-loss: 4.8 lbs (though I really wanted to lose 10 lbs). But it’s nothing too sneeze at.

A few things I've learned:

• Eat smaller portions and more frequently during the day. (I spend a lot f time staring at the palm of my hand!)
• I’ve started preparing and planning meals in advance, bringing my lunch and snacks to work. That way, I'm less likely to skip meals throughout the day and then go on a full-out binge later on. (I have no doubt that the fast-food vendors at the food court across the street are missing me.)
• I’m making a point of not eating after 8 pm in the evening. I’m sleeping better and feel better overall. (My canine partner in crime Scooter McGee is not happy about missing his nightly snack.)

Most importantly I recognized a few other things: I prefer working out with friends, not ‘exercising’ as much as ‘having fun while doing motor walks and push-ups with music on and my dog watching.) Plus humour is a daily requirement up there with roughage and 2 litres of water each day. An equal dose of laughter plus a daily multi-vitamin how can I go wrong?

The six-week slim down is over, but my journey isn't I still have a ways to go and I’ll keep you posted on how I do. My new adage, “Slow and easy wins the race.”

In parting, I want to share with you an amazing Canadian-made "Magic Pill" in the form of the smartest health-fitness video I've seen in a long time. Enjoy!

What part of the 6-Week Slim Down was easiest or hardest for you?

6-Week Slim-Down: Share your stories

Daniela Payne — Fri, 10 Feb 2012 19:47:11 GMT

With the 6-Week Slim-Down sadly coming to a close, and I'd love to congratulate each and everyone of you who followed the program. I would love to read your stories and hear what you have to say. Leave a comment below telling us about your successes and challenges, favourite or least favourite exercises, and which recipes you liked the best. So, what did you think about the 6-Week Slim-Down?

One lucky respondent will win a suite of awesome health books to keep you motivate, including:

I'll announce the winner here next Friday, February 17.

Also, winners of the 6-Week Slim-Down contest will be selected next week and notified by phone or email.

Thanks to all who participated. It was a blast!

Expert tips for maintaining a healthy diet for the long haul

Daniela Payne — Thu, 09 Feb 2012 20:11:07 GMT

The end of the 6-Week Slim-Down is quickly approaching, and though I'm satisfied with my results I'm worried how I'll fare long term. Healthy eating and exercise has almost become habit, but how do I maintain this attitude when I'm no longer attached to a program that reminds me to get healthy?

I checked in with Tina Stewart again, dietitian at Loblaw Companies Limited, to ask her advice on keeping a healthy diet for the long haul. She shares her answer to a few of my questions below.

It'll be hard to remember to do healthy things without the weekly reminder, but a few sticky notes around my desk will help!

Q: What are some tricks for maintaining healthy eating long term?
A: The first step is to acknowledge that healthy eating is a way of life and not a fad or a diet. It is important to focus on variety and balance and to remember the old adage 'everything in moderation.' All foods can fit, and I often advise clients to focus more on the foods they should include often such as vegetables and fruits instead of focusing on what they think they cannot have. The occasional indulgence is perfectly acceptable as long as you eat healthy most of the time.

Healthy eating does not happen by accident, so it is important to plan your meals and snacks. Meal planning and shopping lists are very helpful to keep you on track. Experiment with new ingredients and flavours to keep things interesting.

Q: Will healthy eating change the way we feel?
A: Absolutely! Healthy eating that focuses on variety and balance helps your body to function optimally. A well fueled body is able to help maintain your energy levels, help you think and sleep better, and potentially ward of sickness. You need to put the right fuel into your body to get the best performance!

Q: What are some of your favourite healthy snacks?
A: My favourite healthy snacks tend to be simple and easy to prepare. As a busy Mom to two boys, I need things that I can grab and go. At work, I like to have apples and peanut butter or Greek yogurt and granola. Nuts and dried fruits are also a great portable snack.

At home when I have more time to prepare snacks, cut up vegetables with a high protein dip are a great way to boost energy levels. A great high protein dip can be made with Greek yogurt mixed with my favourite reduced fat dressing. Another favourite is reduced fat cheese and whole grain crackers.

A good tip for portion control is to keep cheese strings or other pre-portioned cheese on hand. They are a great addition to any lunch bag and can be paired with fruit for a mid-morning or afternoon snack.

I'm so happy I checked in with Tina. Healthy eating long term and on the go seems like a breeze!

What are your tricks for eating healthy?

8 ways to boost your heart health

Daniela Payne — Mon, 06 Feb 2012 18:18:19 GMT

February is heart health month, so it's the perfect time to remind ourselves of the love and care our hearts need. Taking care of your heart should be a priority, as in Canada more women and men die from heart-related causes than anything else.

OK, so that's the bad news. Do you want to hear the good news? According to the Heart and Stroke Foundation, heart disease is totally preventable.

Did you know heart disease is preventable? Follow these eight steps to protect your heart from heart disease.

Here are eight ways to boost your heart health and help prevent heart disease:

1. If you're a smoker, it's time to quit. If you aren't, don't start, and limit your exposure to second hand smoke.

2. Make sure you get at least 30 minutes of physical activity a day. This could mean waking up 30 minutes early to go on a walk, taking up a sport or walking up your office building's stairs a few times a day.

3. Fatty fish, nuts, whole grains and fruits and veggies are all foods that will help lower your blood pressure. Controlling your blood pressure is imperative to a healthy heart.

4. Boost your heart health by maintaining a healthy diet. It's pretty simply, really, all you have to do is eat a diet high in fibre, can your five to seven a day of fruits and vegetables, and reduce your intake of processed foods and foods that are high in sodium.

5. Reaching your ideal weight will also help protect your heart, and if you've implemented step two and four, your ideal weight will be right behind you!

6. Stop the binge drinking. Reducing your alcohol intake will boost your heart health in no time.

7. It's time to get your stress levels under control. Take up yoga (checking step two off your list), get a good night's sleep, limit work overtime and make it a point to clear your schedule for much needed down time are all things that will help reduce your stress levels.

8. Keep your overall health in check by remembering to visit your doctor regularly.

How do you keep your heart healthy?

Slim Down With Susan Antonacci: Week # 6

Susan Antonacci — Sun, 05 Feb 2012 18:53:22 GMT

My Four Best Fruits!

As I forge ahead in the Canadian Living 6-Week Slim Down, I'm discovering fruits (ie., goji berries) that I've seldom included in my diet - and rediscovering old favourites that haven't made an appearance in my kitchen in a long time.

Last week I enjoyed a mouthful of fresh blueberries and the taste brought me right back to late summer at the cottage when I was a teen. My mom would toss us kids a bunch of baskets, pile us into the car and off we'd go to pick our own. They're just as delicious all these years later. But why is it they rarely end up in my shopping cart - especially considering how good they are for you.

Fruits are essential to our health, our resident registered dietitian Cara Rosenbloom reminded me recently. They're bursting with all manner of vitamins, they fill you up and many fruits are incredible sources of antioxidants, which can beef up the immune system and help prevent disease.

Here are the four fruits I've been eating in the last month and why they're good for you:

Apple:
• This easy-to-pack fruit contains antioxidants called flavonoids, which may help lower the chance of developing diabetes and asthma. For maximum flavour, don't peel your apple.

Blueberry
• Blueberries are No. 1 in antioxidant activity compared to 60 other fresh fruits and vegetables. They may help lower the risk of developing Parkinson's and Alzheimer's.
(Another advantage of buying blueberries: they freeze well.) Check out one of our Tested Til Perfect Blueberry Recipes.

Goji berry
• Goji berries are a nutrient powerhouse, containing six vitamins, 21 minerals and a host of antioxidants. Some health experts believe goji berries can help prevent diabetes.

Orange
• This citrus fruit is a good source of folate, an important vitamin for pregnant women (not that I'm too concerned about that at this stage of life) and it may lower triglyceride and blood cholesterol levels (the latter IS important to me!)

For the complete story on fruits and what they can do for your health, read Cara Rosenbloom's article The top 25 healthy fruits.

What fruits are you including in your 6-Week Slim Down?

Prevent frostbite, hypothermia and frostnip - the easy way!

Doug O'Neill — Wed, 01 Feb 2012 17:23:54 GMT

How to Treat Cold Weather Injuries

By: Graduate intern Jennifer Shenouda
While every vacation comes with its own unique set of health risks, packing sunscreen for the beach is a bit of a no-brainer. But what if your heart’s set on a ski holiday or ice climbing excursion this winter or, for that matter, simply spending time outdoors in the winter wonderland with your friends and family?

Dr. Mark Wise, author of the book, “Travel Health Guide: Everything You Need to Know Before You Leave, While You’re Away, After You’re Back” has some helpful tips for how to spot and treat the nastiest cold weather injuries, so that you can enjoy your stay in winter wonderland.

1. Frostbite: Imagine the tissues in your body freezing and tiny ice crystals forming in your cells, that’s frostbite! Dr. Wise says that the places on your body that are at highest risk are those with the greatest exposure, as well as your extremities. Frostbitten skin looks white or bluish, and is stiff to touch. You won’t be able to move or feel the affected areas.
Stay warm tip #1: When bundling up for the outdoors, think of protecting your ears, nose, fingers and toes. Dr. Wise suggests having bandages or splints handy to warm up frostbitten parts.

2. Frostnip: A nip is usually thought of as a gentle warning, but in the case of frostnip it’s a red flag alerting you to the earliest stages of frostbite. Frostnip occurs when only the superficial layers of your skin freeze. Dr. Wise says that skin appears white or gray in light-skinned people, red or pink in dark skinned people, and feels numb.
Stay warm tip #2: Treating frostnip quickly is key. Affected areas can be immersed in hot (not steaming) water and bodies can be warmed up with clothing and soup.

3. Hypothermia: While taking a dip in a Nordic bath after a long day of snowshoeing sounds heavenly, when your core body temperature takes a dip below 96°F/35.5°C, it’s called hypothermia. Shivering uncontrollably and becoming disoriented are all signs of hypothermia. “The very old or very young, the intoxicated or those on certain medications may be predisposed to hypothermia,” warns Dr. Wise.
Stay warm tip: Getting out of the cold is crucial, as is removing anything wet from the body and bundling with blankets. Sources of heat can be applied to the person, but never directly onto the skin.

4. Chilblains/Trench Foot:
Chilblains and trench foot are less severe injuries resulting from a mixture of cold and wet conditions.
Stay warm tip: These cold weather wounds be treated similarly to frostbite, says Dr. Wise. A few extra pairs of socks tucked away in your suitcase is not a bad idea, either!

Stay tuned for Jennifer Shenouda's upcoming series on family fitness and heart health, scheduled to appear online during February's Heart Health Month.

If you have a question about travel health, post it below.

Safe travels.

Slim Down with Susan Antonacci: Week #5

Susan Antonacci — Sun, 29 Jan 2012 06:27:56 GMT

Laugh those pounds away!

So, it's the final stretch of our 6-Week Slim Down, and I'm walking along at a fairly brisk pace with my pal Donna, my heart beating fresh cool wintry air into my lungs, when my walking companion suddenly launches into one of her famous monologues. (She should be on the stage.)

"You know Susan," says Donna between energetic puffs, "I know the secret to losing weight. In fact, I should appear on the Ellen show as her guest fitness expert. I've just figured it all out."

I look sideways, inhale, try to stop grinning too widely, brace myself and wait to hear what she has to say.

I share with you three interesting takes on losing weight (and I bet dollars to donuts you've never heard these ones before):

1. "Visualization: Don't hold back. The melba toast crackers are actually loaves of French bread, the kind that is chewy on the inside and crusty on the outside. The water flowing from your tap. No, not water. Champagne from France. Oh, you don't feel like champagne? Fine, pop, then."

2. "Duct tape: I'm always amazed at the things you can do with duct tape. Make a dress, repair footwear, tape your mouth shut. I like to leave a small hole in it for a straw so I can still drink my water. Er, champagne, that is."

3." Breathe in, breathe out. No, not yoga. I like to stand outside a bakery, any bakery really, and just breathe in the fumes from the outside air vent. Do not under any circumstance walk inside the store and make a purchase. That is against the rules."

Half-way into our 40-minute speed-walk I am doubled over with laughter after listening to what I'm certain will form the basis of an upcoming best-seller called "Diets by Donna." And then it hit home: Of course, that's the key to exercise for me - fun, a bit of humour, enjoying the moment.

So I've resolved from now on to ensure there's a dose of laughter into each and every workout.

Of course, I'm by no means the first person to suggest that tickling the funny-bone of weight-loss is a healthy matter. Wasn't it Mae West who said: " I never worry about diets. The only carrots that interest me are the number you get in a diamond."

Be serious about your health, but that doesn't mean you can't have fun while you're losing weight!

Here are my 5 favourite diet jokes to give you a boost:

If you don't have a Donna in your life, try one of these on for size when you need a little levity during your workout:

1. "When we lose twenty pounds...we may be losing the twenty best pounds we have! We may be losing the pounds that contain our genius, our humanity, our love and honesty." - Woody Allen

2. "Inside some of us is a thin person struggling to get out, but they can usually be sedated with a few pieces of chocolate cake." - Author Unknown

3. "Avoid any diet that discourages the use of hot fudge." - Don Kardong

4. "I've been on a diet for two weeks and all I've lost is fourteen days." - Totie Fields

5. "I'm on a seafood diet. I see food and I eat it." - Author Unknown

My own (serious) update: I'm down 1.3 lbs this week. A little weight-loss, a lot of laughter...it's working for me.

How's your Slim Down going?

Amazing nutrition tips from an expert

Daniela Payne — Fri, 27 Jan 2012 20:40:06 GMT

Well, like you, we're full swing into our 6-Week Slim-Down here at the Canadian Living offices. Most of us are getting through it, but we all seem to have a few bad habits we can't seem to break. I, for instance, have a really difficult time avoiding reaching for a sugary treat at about 3 p.m. I know I'm not the only one who has this problem, so I though it was time to bring in an expert to offer some insight into why we do what we do!

This is SO what I do! I know the carrots are the right choice, but my mouth wants the cake.

Below, Tina Stewart, dietitian at Loblaw Companies Limited, answers a few of our most pressing questions about personal nutrition.

Q. We all know breakfast is the most important meal of the day, but how can we eat right when we're rushing out the door?

A: There are many benefits of eating breakfast regularly. Breakfast eaters are more likely to meet their daily servings from all four food groups and tend to maintain their weight as they are less likely to overindulge throughout the day.

The ideal breakfast should include both protein and fibre -- the combination will keep you feeling full until lunch time. The protein can come from eggs, nuts or dairy products such as yogurt or milk. High-fibre foods include fruits, vegetables and whole grains.

A healthy breakfast doesn't need to be extravagant or take a long time to prepare. Try something simple like a hardboiled or scrambled egg, whole grain toast and a piece of fruit or 100 per cent fruit juice.

For the days you oversleep, or are rushing to get to work on time, make sure you have breakfast-to-go items stashed in your car or desk. Low-fat cereal bars, canned or dried fruit as well as trail mix are great items to have on hand.

Two of my favourite breakfast items that also happen to be quick are instant steel cut oats with chopped walnuts and a Greek yogurt parfait, made with Greek yogurt, frozen berries and high-fibre granola.

Q. Sometimes we have to hit up the food court at lunch. How do we make the healthiest choice?

A. The food court can definitely offer a lot of variety, and despite that it's "fast food," there are still some healthier options available.

Here are some general guidelines to help you choose wisely when you grabbing a quick bite to eat:
• Steer clear of the high fat items such as french fries, deep fried chicken or shrimp. These can add a lot of calories in a relatively small portion size,

• Limit or avoid extra gravies and sauces and ask for any salad dressings or dips on the side. These condiments can add a lot of calories, salt and sugar.

• Resist temptation and decline the super size and value meals which often offer larger portions or extras such as bags of chips, cookies or extra large servings of soft drinks.

• Reach for lean portions of meat, poultry or fish and pair with side salads or steamed vegetables. Some good choices could include Chicken souvlaki with salad (dressing and tzatiki on the side), or stir fried chicken with vegetables. Submarine sandwiches with lean turkey or chicken and loaded with vegetables are also a great choice when you need a quick meal.

• Choose water over soft drinks as a beverage choice. You can easily save calories when you consider than an average can of cola contains as much as 160 calories.

Q. Most of us reach for that sugary treat to bump up our energy at that mid-afternoon slump. What are some healthier ways to get our energy up?

A: Snacks are often not planned for and tend to be impulse choices. The key is to plan for snacks, focus on variety and watch your portion size. Keep some healthy items on hand at work and home and make sure you plan for snacking throughout the day. Don't forget to keep your desk, purse and car stocked with healthy options so you are prepared when hunger strikes.

My favourite energy boosting snacks contain three things: protein, fibre and a source of carbohydrates. Try to include at least two food groups with each snack and focus on variety. The protein and fibre will help keep you satisfied until your next meal and the carbohydrates will give you the energy to keep you going.

Some great snack choices include hummus and whole grain crackers, an apple and natural peanut butter or reduced fat cheese. Home-made trail mixes made with nuts, dried fruit and a small amount of dark chocolate give a great mid-afternoon energy boost.

WOW! So much great advice here. I love the tips for afternoon snacking.

Stay tuned, because I'll have a few more great tips from Tina Stewart next week. She'll let us know how we can stick to our healthy eating long after the 6-Week Slim-Down is over.

How is your 6-Week Slim Down going?

Slim down with Susan Antonacci: Week 4

Susan Antonacci — Sun, 22 Jan 2012 15:59:45 GMT

10 easy ways to burn calories - by sticking around home!

Who knew my dog could become my life and fitness coach?

Each Thursday, my colleagues Donna, Erin, Lisa and Doug each take our turn on the weight scales. We empty our pockets, step out of our shoes, and off come boots, belts and any heavy sweaters. I worry that one day one of us will get carried away with our disrobing and shock the publisher.

This week, I was very surprised, if not puzzled, when I took my turn on the scales. My efforts in the Canadian Living Slim Down were obviously paying off: I was down 2.3 lbs. Hooray for me...but how?

I'm very proud of slim-down achievements so far!

If you've been following my 6-Week Slim Down Blog, you'll know that I've faced some challenges when it comes to sticking to my fitness routine. Cold weather, ice-covered walkways and too much procrastination. Then someone asked me how much walking I've been doing. Well, yes, I do what I call a 'fitness walk' up to four times each week. Surely that can't account for my recent weight-loss success.

But then I thought about some of the other activities that fill up my day - I just don't think of them as bona fide exercise but that's where the numbers add up. In addition to my fitness walk, I realized I do tackle a surprising number of other energy-burning tasks throughout the day, and that includes walking my dog Scooter.

There was a time just after Christmas when Scooter seemed to be in doggy doldrums: he just didn't want to go outside in the snow. Then the cold spell passed - and Scooter got a seasonal second wind. Twice in the last week he was at the front door waiting to go outside walking before I reached for my coat.

And there are other calorie-burning activities in my life that I tend to forget about - and I bet you do too!

For instance, I make a point of parking my car at the farthest end of the lot when I take my friend Annie grocery-shopping on Saturdays. By habit, I skip the elevator at work and take the stairs when I have a meeting up on the 5th floor. (It's not much, but it means I get an easy cardio work-out.) And I rely on my own two feet when I need to dart out to the corner convenience store when we're out of milk. No hopping in the car for me.

Did you know: a 155 lb. person walking a dog (slowly) burns 211 calories and that shoveling snow by hand burns 400 calories on a 140 lb. person? (These stats were reported by The Society for Vascular Surgery.)

Those numbers piqued my curiosity so I turned to Calorie Count web site to check out a lit of calories burned by home-based activities.

Here's a tally of the calories burned per hour by a 150 lb person:

Washing windows: 204 calories
Carrying groceries upstairs: 510 calories
Making a bed: 136 calories
Moving furniture: 476 calories
Carrying small children: 204 calories
Putting away groceries: 170 calories
Vacuuming: 238 calories
Washing dishes: 170 calories
Scrubbing floors: 258 calories
Sweeping the garage: 272 calories

So who knew that cleaning house and doing the dishes could help me get fit? On second thought, I guess I could just walk the dog a little more often. Trust me, my dirty dishes are nowhere as cute as my little dog Scooter!

Oh, and just a reminder: remember to download our 6-Week Slim Down Tracker. It's a great way of seeing clearly what calories you're taking in - and what you're burning.

Until next week, keep walking, running, doing squats...and ironing and carrying groceries...and walking your puppy.

Susan.

Slim Down with Susan Antonacci: Week # 3

Susan Antonacci — Sun, 15 Jan 2012 16:00:24 GMT

The Weight Game (or is it Weight Gain?)

(Courtesy: WikiCommons)

Whenever I'd come home from high school, bounce through the kitchen door and call out to my mom, "Mom, I've got good news, and some bad news," she'd invariably respond: "Give me the bad news first."

She was a wise woman.

So, marching to the beat of my beloved late mom, here's the bad news: I gained 1.5 lbs this week. Not the end of the world, my colleagues say, but I am supposed to be slimming down.

Okay, here's the good news - and also the confusing bit: my pants are looser. I honestly think I've lost an inch or more around the waist. Are the bathroom scales lying to me?

Three things I did right this week:

I did three motor-walks in the evening, one with my dog Scooter, and two on my own. The benefit: I slept like a lamb all week and woke up energized.
I enjoyed healthy breakfasts every day this week. The benefit: I wasn't ravenous by mid-morning which resulted in modest lunches and dinners.
Skim milk replaced whole milk in my fridge at home. The benefit: the jury is out on this one. My husband isn't keen on skim in his coffee, and a caffeine-deprived spouse....

Three things I messed up on this week:

I had late-night snacks. They weren't always excessive or over-the-top, but eating just before bed is never a good idea. Lesson learned: just don't eat after 8 pm.
I didn't exercise during the daytime itself, only at night. No lunch-hour walk. No running up the stairs in our office building. My butt was glued to the desk all day. Lesson learned: move it or you don't lose it, baby.
I helped myself to Food Director Annabelle Waugh's leftover slow-roasted pork belly. Granted, it was just the one over-indulgence but I ate it one night around 9:30 pm. Lesson learned: Avoid the Test Kitchen for the next six weeks.

Annabelle's slow-roasted pork belly

Three things I'm going to do next week:

I'm going to keep better track of my progress, or lack thereof. I'm going to download our FREE slim tracker to stay on top of my ups and downs.
I'm going to give some serious thought to keeping a diary. A recent health study says that women who journal stand a better chance of losing weight.
I'm going to watch -- and then try to do -- Pam Mazucca's Best Workout - Part 2. Watch this video and you'll be inspired. It includes the squat, the bridge, one arm row, bird dog and tree pose. I know I'll benefit!

Wish me luck for the upcoming week - and good luck to you. Post below and tell me how you're doing. After all, we're in this together!

Yours, Susie

Health book winner!

Daniela Payne — Sat, 14 Jan 2012 03:17:58 GMT

Congrats to tvialls! You've won the suite of fabulous health books. Tvialls said:

"I signed up for the challenge in order to getting back in shape after having my baby initially. However I realize now that I need to stay healthy while breastfeeding and I have 2 teen daughters that are looking at me to make the right food choices. I will be proud not only to regain my figure but to have incorporated healthy habits for my whole family."

These great health books will certainly help you and your family keep on track once the Slim-Down is over. Here's a reminder of what you've won:

Don't forget to sign up for the 6-Week Slim-Down today. It's not too late!