My top 10 health tips from 2015

There may come a day when I can no longer do this. Today is not that day!

It’s the time of year to look back at the year that is over or look ahead at the coming year. In today’s post I chose to select my top ten list of health tips from 2015. This list might not seem like a list of health tips, but I assure you, it is.

1. Practice mindfulness: think before you act - This may sound trendy but call it what you will – consciousness, awareness, being present in the moment – it is a practice that will serve you well in all the things you do. And it does take practice! In the workout world, repetition without awareness is simply movement without a goal. To make progress, movement is not enough, it must be purposeful and determined.
2. Make life-affirming choices - Decision-making can be an onerous task but if you keep this rule in mind, you will make the best decisions for yourself.
3. Show up - You can’t get anywhere in life if you don’t show up. Show up for your job, for your classes, for competitions, for appointments, for commitments. Showing up is the first step to success.
4. Exercise wherever and whenever possible: look at places to go as opportunities to exercise. Walk or ride your bike; take the stairs. Squeeze in some push ups and squats. Do what you can.
5. Eat at the table. Eat slowly, taste and enjoy your food - Eat when you feel calm and relaxed to get the most benefit from the food you eat. Ask yourself are you a stress eater or do you avoid food when feeling stressed. Neither is healthy but being aware is the first step to changing the behaviour.
6. Give up on self-defeating talk - Don’t listen to those negative voices in your head. They are wrong. Nobody progresses by listening to self-defeating talk. Keep things positive, including how you see yourself. Be patient and gentle with yourself.
7. Do the same thing different ways - Your body adapts to new movements after about 4 weeks. Adding intensity, time under tension (speed of movement), volume, load, and varying angles (increasing or decreasing leverage) are all ways to train the same movement in different ways. There are an unlimited variety of ways to perform pushups and squats, two of the boss fundamental bodyweight movements. Doing the same thing different ways equals success.
8. Mobility and flexibility are foundations – If they are weak, you will never be strong. Making flexibility and mobility the cornerstone of your practice will allow you to develop a strong flexible body. You will have fewer limitations as well as fewer injuries.
9. Ask yourself, what’s holding you back from being the best version of yourself? Identify the obstacles that are preventing you from progressing and then work on removing or overcoming those obstacles. It might be lack of flexibility, it might be time management, it might be inertia. Whatever it is, it can be overcome.
10. Always do your best – When working out, you might not always feel your best, but give it your best on that day and your efforts will pay dividends. When making food choices, do the best with what you have. You might not always be in an optimal place or situation to make the best food choices. Do the best with what you have.

Making this list was not easy. There are many more tips that I could have included. However, I hope I have chosen some that resonate with you. If you have favourite tips from the past year you would like to share, please comment below. And if you have ideas for blog posts for 2016, I invite your input. Until then, Have a happy and healthy New Year everyone! Santé!

What’s holding you back?

Are there skills you have not been able to acquire and you’re not sure why. Strength is an obvious hurdle but very often there is something else holding you back. If you can’t do a push up, you need to work on strengthening chest, shoulder, triceps, abdominals, and lower back. Pretty simple (though not easy). How about shoulder push ups? The most difficult version requires not only strength but flexibility as the body needs to fold almost in half like a jack knife. What about single leg squats? Now you’re talking strength, flexibility, mobility and stability.

To move past sticking points you must train your weaknesses. But first, identify what they are. I have limited range of motion in my wrists because my forearms are hyper-flexible in one direction and hyper-inflexible in the opposite direction. This fact severely limits my ability to do straight-arm strength exercises with my hands on the floor, exercises like the straight arm lever.

The physical training pyramid :

7. Endurance

    6. Strength

        5. Stability

           4. Flexibility

              3. Mobility

                 2. Nutrition

                    1.Rest/Sleep/Recovery

The bottom of the pyramid being the first thing that must be addressed before the next level in the pyramid. In other words, if you aren’t getting enough sleep nutrition, mobility, flexibility and so on won’t help you achieve your physical fitness goals.

Today I had a 90-minute personal training session with Sara-Clare of Agatsu in Montreal via Skype. I am working on skills that I will need in order to pass the Level 2 Kettlebell Certification and so I turned to Agatsu for training, the same people who trained me in Mobility and movement, Kettlebells, and overall personal training methods. The skills include: pistol squats, L-sit handstands and muscle-ups. Pistol squats are simple but again, not easy. Not if you lack ankle mobility and have tight calves and lateral hamstrings like I do.

Rather than flogging a dead horse by struggling to do pistol squats, I am going to be working on increasing my flexibility and mobility on a daily basis because these are the impediments to my progress. Strength comes after mobility and flexibility. These elements are slower to improve so they need frequent (daily) attention. In addition I will be neurologically programming my body to get into the positions I need to execute these exercises. I will accomplish this by regressing the movements, breaking them down, and holding those positions for repetitions. Learning which muscles must be activated is another key to successfully performing difficult movements. 

There are other tips that will help you get better at certain movements. The important thing is understanding there is a logical progression to achieving your goals. If you skip important steps, you will be less likely to succeed. There are building blocks and foundational movements that are fundamental to success.

Sometimes we need a knowledgeable and objective third party to help us identify what we need to work on and help us train for them. Anyone can benefit from a trainer, regardless of the level they are at. Sara is world-class and still has someone help her to keep improving. Irrespective of your level of training, enlisting the help of a trainer can help you evaluate your weaknesses and give you advice for improving on them. If you don’t know what’s holding you back maybe you need a coach or trainer to help you achieve your goals.

Curry Vegetable Barley Soup

This recipe was my introduction to rutabaga. I’d never had it before or could even say exactly what it looked like. Rutabaga is thought to be a hybrid of a turnip and a cabbage. Nutty and sweet with a mild flavor, rutabagas, it turns out, can be roasted, sautéed, baked, fried, boiled, mashed, and added to soups and stews. They can also be eaten raw as a snack or grated into salads or coleslaw. I had extra left over from making this soup, so I ate some raw and grated some into salads. Mashed, they complement potatoes, onions, and carrots, butter and salt and make a hearty, warming dish.

This soup is a hearty can be made with or without the curry and it will taste good. Add the curry if you like it hot, increase it if you like it even hotter.

4 tsp olive oil

1 onion

1 carrot

1 celery stalk

3 cloves garlic, minced

1 tbsp grated fresh ginger

2 tsp Thai red curry paste

4 cups cubed peeled rutabaga

4 cups peeled winter squash

½ cup pearl barley

1 tsp salt

¼ tsp pepper

340 g mushrooms, sliced

3 cups packed fresh baby spinach

¼ cup fresh cilantro, chopped

1 tbsp lime juice

In a Dutch oven or large pot, heat half the oil over medium heat; cook onion, carrot and celery, stirring occasionally, until onion is softened, about 8 minutes.

Add garlic, ginger and curry paste; cook, stirring for 1 minute. Stir in rutabaga, squash, barley, salt and pepper and 7 cups of water. Bring to a boil. Reduce heat, cover and simmer, stirring occasionally, until barley is tender, about 40 minutes.

Using immersion blender (or transfer to a blender in batches), purée until smooth. If using blender, return to pot.

Meanwhile in large skillet, heat remaining oil over medium-high heat. Cook mushrooms, stirring occasionally, until golden and no liquid remains, about 8-10 minutes.

Stir in mushrooms, spinach, cilantro and lime juice into soup. Cook over medium heat until spinach is wilted, about 2 minutes.

Nutrition (per serving):

Protein 6 g

Fat 5 g

Carbohydrate 37 g

Fibre  8 g

Sodium 437 mg

Potassium 951 mg

% RDI:

Calcium 12%

Iron 22%

Vitamin A 161 %

Vitamin C 62 %

Folate 32 %

Motivated to be strong

I sometimes get asked what keeps me motivated when it comes to working out. Or where do you get your motivation? Because it’s not something I give much thought to, I have to stop and think. Motivation is an elusive quality. But I do know that my motivation is to be strong and get stronger, keep fit and get fitter, and ultimately get better. If that’s my goal, it’s a moving target, which is why it works well as a motivator. You attain it but never really attain it.

Recently I read an article on motivation and it reminded me that one’s motivation for anything comes from what we desire. My desire is to move easily and not slow down with age, to move myself, as well as heavy objects.

When it comes to fitness, we need to realize that taking care of our bodies should be at the top of the list of things we need to do. It is our one body, it is all we have. You cannot expect it to thrive from neglect. There must be intention.

If you think about Maslow’s hierarchy of needs, our physiological needs come first, our basic needs of life: air, food, water, shelter, warmth, sleep etc. Once these needs are met, our need for movement and effort must be taken care of. Once upon a time this need was included in acquiring food, water, and shelter. Now that it is not we have to make a more conscious effort to attain even a minimal level of fitness.

If you want to know how to live a fit and healthy life, the first step is realizing that your functioning body and healthy state of mind not negotiable. It needs attention daily. The next step is doing one thing at a time until it becomes a habit, part of your daily routine.

Of course we all accept that life sometimes gets in the way. It is our job to rise above obstacles and move forward, to learn from these experiences but never doubt yourself. Challenge your doubts and ask yourself why do they exist? I find if I miss my morning workout, it is more difficult to get it done. I am not always motivated. I have to adjust and reset. Once I get started there’s no problem staying in the moment and enjoying the process because I know it is positive and taking me where I want to go. The workout is its own reward. Sticking with it, overcoming obstacles, it’s all part of the journey of finding and having strength.

Everything you do is a result of your choices. Embrace the knowledge that you are in the driver’s seat. Don’t just be stronger in spite of obstacles that arise, but because of them. This is strength; this is freedom.

Working out takes Effort and it needs to be repeated. Consistency is key, so keep at it. Don't have time for your full workout? Shorten it up. Doing something is better than nothing. When you are working out, give it your full Attention. Designate time and respect the process.

One last thought. We progress and improve by looking at what is stopping us from doing what we know we should. Looking at ourselves and seeing if we are making healthy, positive choices or negative ones. This is how we become motivated to do what’s best for ourselves and for those around us. Keep the right attitude for improvement. Start by doing and keep exploring until you find what works for you, and what you enjoy. Don’t wait for it to miraculously show up.

"Do something today that your future self will thank you for." That effort is never wasted.

Rethinking cow’s milk

Less than a generation ago, cow’s milk was a staple food in North American homes. Other dairy products were as well. But in the last 50 years, cow’s milk has been revealed to be a source of real concern for an increasing number of people. Several years ago someone wrote that humans are the only beings who drink the milk of other species. This gave me pause. And then I thought, well yes, that’s true, but humans do a lot of things that other animals do not. Things that go against nature. I dismissed the idea as academic.

With time, however, I have come to the conclusion that cow’s milk is causing far more harm than good. Although I have no issues with milk or dairy personally, I see more and more people suffering from its effects.

There are lactose-intolerant individuals who have to eliminate dairy from their diets to be healthy. Lactose-reduced products are becoming increasingly more popular. But they are not completely lactose free. There is no process to remove 100% of the lactose. Lactase is the enzyme we require to digest the lactose in milk. Some people do not produce lactase and so they cannot digest lactose and as a result they feel quite ill when they drink milk or consume products that contain dairy. Examples of distress include flatulence and abdominal discomfort, cramps and diarrhea.

It is not uncommon for some people to develop an intolerance later in life because although we may have been born with the enzymes necessary to digest milk, we may lose them as we get older. This is nature’s way and it makes sense because the enzymes are no longer required to break down the sugar in mother’s milk.

Most of the world’s population does not have the ability to produce lactase in the intestines. This lactase deficiency may affect from 70 to 95 per cent of Oriental, Black, Native American and Mediterranean adults and from 15 to 25 per cent of Scandinavian and Anglo-Saxon descent.

Continued consumption of milk products by those with a lactose intolerance may also produce fatigue and a predisposition to catch colds, bronchitis and ear infections. The degree of severity of symptoms is highly individual.

Anyone who has a lactose intolerance is well advised to avoid all dairy products and all foods with lactose, whey or milk solids as a hidden ingredient. Yogurt and some cheeses are not as high in lactose so some individuals are able to tolerate small amounts. Best to avoid them altogether.

Some lactose intolerant individuals can safely consume butter which contains only small amounts of lactose. This small amount can be completely removed by clarifying the butter to make ghee.

There is a smaller segment of the population that is allergic to milk. Allergy and intolerance are not the same thing. Allergy refers to faulty immunity in the body; intolerance refers to faulty digestion. It might be the casein, one of the most allergenic proteins in milk. Or it might be the way that milk is produced and processed that is causing the problem. If we consider how cows are raised today by big-agricultural farmers, it is no wonder that people are getting sick. As well, pasteurization and homogenization reduce the nutritional content of milk. Pasteurization, although not a health-promoting process, is required by law but you can find unhomogenized milk in health food stores.

In general, people tend to develop allergies to foods that their ancestors have not traditionally eaten. Knowing this can be helpful in identifying offending foods. Allergy to milk is a frequent cause of chronic duodenal ulcers and colitis. Whenever these conditions exist dairy products should be suspected. (Allergy to grain is another common cause of intestinal distress.) Milk allergies may also cause arthritic symptoms. Other diseases that have been associated with milk include celiac disease, chronic diarrhea, various gastrointestinal, pulmonary manifestations and fibrosis.

"Drink milk" advertising campaigns notwithstanding, maybe it is time to rethink our habit of drinking cow's milk and products made from milk.

Quick Kettlebell Workout

Is difficult for you to find the time to work out? One of the great things about kettlebells is that you can do a really effective workout in a short amount of time. Kettlebells work the entire body and this means you get total body conditioning. 

Use the following quick kettlebell workout when you are short of time.

Complete all sets of one exercise before moving on to the next. Allow 20 seconds rest in between sets. Total time is less than 15 minutes.

• Turkish getup 3x3 (3 on consecutive get-ups one side, then 3 on the other)
• Hand-to-hand swings (switching hands after each swing) 3x25
• Snatches 3x10 (on ea. side)

Don’t let time be your excuse. We all have the same number of hours in our day. Make time for exercise, even if it is only a little bit. 

How to make working out a habit

If you can make working out a habit, you will have the recipe for success whatever your goals might be: climbing 10 flights of stairs, running a half marathon, pressing your own bodyweight, completing a kettlebell challenge or losing 10 pounds. Having a results-oriented goal is good. Having a habit goal is even better. It will ensure you make progress.

If there is one secret to physical fitness success, it is consistency in training. Put a different way, fitness must become a habit, like brushing your teeth. You never miss. How do you achieve this? By making it a lifestyle choice.

Here are some tips to make this happen:

Make your goal realistic. Make it small enough that you’re sure you can achieve it. For example, "I will run for 15 minutes every day". Or, "I will practice push ups for 5 minutes every day". This is more achievable than I will do 10 perfect push ups in a row by the end of the year. The time you spend practicing, and the frequency are within your control but the outcome of your practice isn’t.

Make it frequent enough to become a habit. Working out for an hour twice a week is excellent but less likely to stick than working out for twenty minutes every weekday.

Make the time spent workable. If one hour five days a week is overwhelming, it won't stick. Pare it down to a manageable window.

Find a trigger that will prompt you to do the work. For example, every day when you get home from work, you work out. This way, you attach your workout habit to your existing habit of arriving at home after a day at the office. Or, you may want to work out before dinner, before work, or at lunchtime. Plan to do it before, during or after something you already do as a matter of course.

Find someone to take the journey with you. Having a partner who has the same goals can help with motivation. Being part of a workout community can make a big difference. Working out with others is always better than working out alone when it comes to building habits. Maybe you need a trainer to keep you motivated. Whatever works for you; including somebody in your plan will make it more likely to succeed. 

And remember consistency - not intensity, not volume, not frequency - is the key to success!

Frequent colds and food intolerance

Holistic nutrition is based on the reality that each individual is unique. And that wise food choices prevent disease and certain foods act as a medicine for those already ill. The best foods for an individual depend on that person’s unique biochemical makeup. Foods considered healthy for the general population can act like poisons in those who have sensitivities to them. For many it is hard to accept that food choices can have devastating consequences.

Undiagnosed food sensitivities affect more than half the population, though many are unaware that their symptoms are being caused by inappropriate food choices. They go from one practitioner to another seeking answers only to be told it is all in their head.

Food sensitivities can be difficult to pin down because sensitivity reactions can mimic almost any ailment and affect almost any organ or tissue in the body. Food sensitivities is an umbrella term that encompasses two different responses: allergies and intolerances. A food allergy is an unnatural immune reaction to a specific protein in a food that is otherwise harmless to most people. The body builds antibodies to these foreign proteins, and the battle between the antibodies and the invader results in side effects that damage nearby tissues.

An intolerance on the other hand is an inability of the body to digest or metabolize a particular food constituent, resulting from surpassing the body’s capacity to handle it. This is why you may be able to have a small amount of a certain food and feel fine; but if you exceed a certain level, you start experiencing adverse reactions. Very often, intolerances are the consequence of the body’s inability to produce a particular digestive enzyme.

Allergies, however, are absolute. You are either allergic to a substance or you are not. In either case, if our body’s functioning is in any way impaired by an offending food, then we need to stop eating it.

The most telltale sign of food sensitivity is chronic fatigue. Just about any other symptom can also be caused by food sensitivities. If there is fluid leakage, muscle spasms, excess mucus, low resistance to infection, poor absorption of nutrients, generalized toxicity, and problems in target organs. Target organs are those uniquely susceptible to attack due to a person’s genetic weakness or biochemical individuality. These organs are those most likely to store toxins and least likely to receive all the nutrients they need.

A sensitivity to a particular food might result in bladder spasms, a spastic colon, spasm in the throat, or spasms in the next or back. The brain is sometimes a target organ resulting in psychological and behavioral symptoms.

The common cold affects allergy-prone individuals more frequently than the general population. Some people rarely if ever get colds. They have strong immune systems and are not particularly vulnerable to food sensitivities. Chronic food reactions may weaken immune systems, lowering resistance to upper respiratory infections. Very often, once food sensitivities are identified and eliminated, colds become a thing of the past.

If you have unexplained symptoms and/or get frequent colds or infections, investigate the possibility of allergies or food sensitivities. While many symptoms can have other possible causes, there are certain symptoms that are most commonly related to food sensitivities. These include:

• Chronic fatigue
• Food addictions/cravings
• Swollen lymph glands
• Chronic infections
• Puffiness and/or dark circles under the eyes
• Chronic diarrhea
• Intestinal malabsorption
• Spastic colon
• Irritable bowel
• Colitis, ulcerative colitis
• Anaphylactic shock
• Uncontrolled urination
• Hives
• Eczema
• Psoriasis
• Migraine headaches
• Hyperactivity
• Recurring ear infections

If you experience any of these symptoms, it is very likely you have a food sensitivity which, once identified, can be eliminated and you can start to feel better much of the time.

Quick Curried Couscous

If you’re like me, you appreciate a recipe that’s quick and easy to make. And of course, it has to be delicious. This recipe for curried couscous fits the bill! It takes less than 30 minutes including cooking time for the couscous, and there are a minimum number of ingredients. Give it a try and see what you think.

Ingredients

1 ½ cups cooked couscous

3 cups of chicken stock or water

1 tbsp curry powder

1 tsp salt

1 tsp ground black pepper

2 tbsp extra-virgin olive oil

½ cup raisins

1 bunch parsley or cilantro, chopped

½ cup slivered almonds

Method

Pour cooked couscous into a bowl. Lightly toast almonds in a dry pan. Mix chicken stock, curry powder, salt and pepper in a saucepan and bring to a boil; remove from heat. Pour the boiling liquid over the couscous. Seal top of the bowl with a tight lid and allow to sit for 10 minutes. Fluff couscous with a fork and toss with olive oil and raisins. Top with cilantro and almonds.

This dish can also be made with quinoa instead of couscous for higher protein. Either way it’s a delicious and nutritious meal!

Small steps to a healthier you

To make a change stick, it has to become a habit. This is as true of healthy eating as it is for incorporating exercise into your lifestyle. Habits don’t form overnight. And they can take months to solidify; they require effort, time and patience. Completely changing what you’re eating can be intimidating and overwhelming and might discourage you from eating healthier. Smaller, gradual change can lead to greater success.

By focusing on one or two steps at a time, be it diet or lifestyle related, the changes will more likely form a habit. Once habits have been developed, add more small changes on top. Studies have shown that making small changes – such as eating every few hours, putting food on a plate instead of eating out of box, and eating a proper breakfast upon rising – can lead to sustainable weight loss and a healthier diet. 

Here are some small changes that will help set you on the path to a healthier lifestyle:

1. Buy whole foods, one-item foods. This means you have to put them together yourself to make them into a meal. This one habit alone will lead to a significantly healthier lifestyle. Look for recipes that have a vegetable, several veggies or a grain as the focus.
   
2. Drink water in favour of soft drink and other “sugar-ified” drinks. Drink a glass half an hour before meals.
   
3. Avoid artificial sweeteners and anything that contains them.
   
4. If you drink coffee, take it black.
   
5. Reduce portion sizes by using small plates and bowls. Leave the table satisfied but not gorged.
   
6. Use grains instead of meat to add substance to a meal. Choose quinoa, couscous or lentils as your base, add veggies, broth, spices and fresh herbs and discover simple dishes and new flavours.
   
7. Snack on nuts, fruit, or raw veggies.
   
8. Plan ahead – you know what your day is going to be like. Prepare meals and snacks the night before and have them ready for the next day. You will have something handy to eat and have less excuse for grabbing something at the convenience store, the fast food drive-through, or your workplace cafeteria.

That’s all well and good you might say, but habits are hard to create. If you struggle with creating new habits, I recommend reading Leo Babauta’s blog, Zen Habits. His blog is all about habits and you might find this particular one especially helpful: I suck at habits; how do I get better? 

Choose one or two from the above list and get started on creating new and healthier habits. As you acquire new ones, begin to add more, gradually layering more habits on top of older ones. Small changes lead to bigger ones - this is the key to success in your journey to better health.

No room for more cows

After watching the documentary Cowspiracy, I am more certain than ever that what is good for the environment is good for human health. It is most definitely and without question good for the rest of the living beings with whom we share this earth! What I learned from this movie is that sustainability is the most critical factor when choosing what we eat. The truth is the world cannot sustain the current level of animal products we are consuming. Not even close. The truth is the more livestock we raise, the more land we destroy, the less land - and water - there is for the trees and the wildlife. And people in some parts of the world are still going hungry while we grow grain by the mega-ton to feed the livestock that feeds the wealthier nations.

Human demand for animal meat, fish, dairy, and eggs is killing our planet. The earth is becoming a desert.

Water consumption, land, greenhouse gases, and waste – these are all huge areas of concern for the environment and the survival of the planet, and they are hugely impacted by animal food production.

Here are some sobering facts:

GREENHOUSE GASES

Livestock and their by-products account for 51% of all worldwide greenhouse gas emissions

Cows produce 150 billion gallons of methane per day

Reducing methane emissions would create tangible benefits almost immediately

WATER

Agriculture is responsible for 80-90% of U.S. water consumption

477 gallons of water are required to produce one pound of eggs; 900 gallons are needed for one pound of cheese!

1,000 gallons of water are required to produce one gallon of milk!

LAND

Livestock covers 45% of the earth’s land

2-5 acres of land is used per cow

One third of the planet has become desert largely due to livestock

Animal agriculture is the leading cause of species extinction, ocean dead zones, water pollution, and habitat destruction

There is a solution - for those going hungry and for the planet as a whole. The answer to this dismal prospect is veganism. Don’t stop reading; I’m not a zealot. The truth is I’ve never been a big fan of veganism... until now that is. This new knowledge has changed my attitude. 

Each day, a person who eats a vegan diet saves 1,100 gallons of water, 45 pounds of grain, 30 square feet of forested land, 20 pounds of CO2 equivalent, and one animal’s life.The world population is growing by 228,000+ people every day!

The land required to feed one person per year looks like this:

Vegan: 1/6^th of an acre

Vegetarian: 3x vegan

Meat eater: 18 x vegan!

1.5 acres can produce 37,000 pounds of plant-based food

1.5 acres can produce 375 pounds of meat

A person who follows a vegan diet produces the equivalent of 50% less carbon dioxide, uses 1/11^th oil, 1/13^th water, and 1/18^th land compared to a meat-lover for their food. 82% of starving children live in countries where food they could be eating is fed to animals, and the animals are eaten by people living in western countries.

Knowing all this may concern you, and yet, you may not willing to give up meat, or dairy products, fish, or eggs. I am a flexitarian – someone who doesn’t buy meat but occasionally eats chicken or fish when not at home. I eat a lot of eggs, take milk in my tea and some in my oatmeal. I have kefir daily. So even for me, not a huge consumer of animal products, it is a big shift to consider giving them up completely. But what if we all made a small change?

I believe small tweaks can make a big difference. What if we all significantly reduced our consumption of meat, dairy products and eggs from what it is now? Instead of increasing the demand, we decreased it gradually over time. The world would be a better place. The world population is growing at an alarming rate. What if the next generation was taught not to rely on meat and dairy and instead learned to eat more vegetables, grains, nuts, and fruit? I think it’s worth making the effort. Our choices will have a ripple effect and will benefit everyone.

Please share this post and please, watch the movie!

Sweet potato three-bean chili

Sweet potato chili is a delicious variation on traditional ground beef chili. This recipe contains three different beans, tomatoes, and sweet potatoes plus the right spices. The following toppings can complement the spicy flavour of the chili: Sour cream or shredded cheese, chopped cilantro. This recipe is very easy but it does need several hours on the stove. Prepare a big batch on Sunday morning and you will have meals for the next week or you may want to freeze some for later. 

Ingredients

1 medium white onion

4 garlic cloves or equivalent minced garlic

28 oz can crushed tomatoes

14 oz can diced tomatoes

14 oz can white beans, drained

14 oz can kidney beans, drained

14 oz can black beans, drained

Crushed red pepper, sprinkle

1 tbsp chili powder, or less depending on your taste

1 tbsp cumin

1 tsp sea salt

3 sweet potatoes, cut into bit-sized pieces

1 red pepper, chopped

Add all ingredients to a slow cooker and cook on medium heat for up to 6 hours. Serve as is or with your favourite toppings.

Nutrition facts

Calories 210

Fiber 21 g

Protein 12 g

Vitamin A 444% RDA

Kettlebells – The Next Level

Kettlebells (and Clubbells) are technical training tools. Why technical? Because the weight is offset from the handle, the feel of the weight is exaggerated and therefore it is easier to use it improperly than it is for traditional weights like barbells and dumbbells. In other words, in order to use these tools, you require instruction from a certified instructor to learn safe technique and proper form. Once you gain familiarity and a degree of comfort swinging kettlebells and develop a solid foundation working with your instructor, you can then take what you’ve learned and train independently.The truth is all forms of strength training are based on a few foundational movements.

If you have previous experience with kettlebell training then it is very likely you have a strong foundation and are ready to increase the level of complexity.

What are the top 3 foundational movements for strength training?

1. Plank – holding the body in a straight line from head to heels while it is angled away from a perpendicular plane.
2. Hinge – bending at the hip joint while maintaining a flat back forming a straight line from crown to coccyx
3. Squat – from standing upright, bending at the hips and knees lowering the buttocks toward the floor while maintaining good upper body structure (shoulders must be down and back) and keeping the heels down. Stance and foot position may vary but knees must track over the middle of the foot.

You must be able to perform all these movements repeatedly and with good form using your own bodyweight as resistance before adding load. First you learn to control your body, then you add resistance. The body understands movement, not muscles. If we train for movement the body will respond as a unit. Once you master the basic movements, you can begin to increase the level of difficulty because form stays the same but the weight, tempo, angles and planes of the movement change, 

What are the top foundational exercises for kettlebell training?

1. Swing (based on the hinge)
2. Clean (transitional movement for overhead pressing)
3. Overhead fixation (being able to lock out the arm while holding weight straight above the shoulder)
4. KB squat (being able to squat as described above without leaning forward while holding a KB)

Of course there are pressing, pulling and rotational movements that are essential to any program but in my opinion the basic movements listed above necessarily set you up for safe practice of the latter.

Given the right program, kettlebells have the capacity to tax the muscular system at the same time as the cardiovascular/circulatory system, the ultimate combination strength and conditioning tool. Without a well-designed training system a tool is just a heavy object. To get the most out of it you need techniques and tactics and that’s where Fit Forever comes in. Training time is precious so make every second count. There are many ways to use a kettlebell; the only limit is your imagination. To optimize what you do you have to have a clear plan and solid fundamentals.

On Sunday, November 8^th Fit Forever is offering a kettlebell training seminar for participants with prior experience with basic kettlebell movements and therefore have a solid foundation. This session will be an opportunity to practice the basic movements you already know and build on them for added complexity and increasing level of difficulty.

I am looking forward to sharing some of these exercises with you. Kettlebells are a ton of fun! Your mind will be so occupied focusing on technique and movement, you will forget that you are exercising and you may lose track of time completely. When it’s all over, you will be happily tired and satisfied in the knowledge you’ve done your body good and you can get on with your day. See you there!

Quinoa salad with sweet-spicy dressing

This recipe for quinoa salad is a variation on a couscous salad I discovered this Thanksgiving at Madawaska Kanu Center. I haven’t tried the couscous version but I find the quinoa blends so well with the vegetables and dressing so I can’t imagine switching. Quinoa, fresh vegetables, and a sweet-spicy currant dressing give this salad a uniquely delicious flavour. Taste and the higher protein in the quinoa make this one of my favourite grain salads. Other than steaming the vegetables it is quite simple and easy to make. If you make this ahead of time, it makes a great salad to take with you to work or school for lunch.

Dressing

½ cup currants or raisins

¼ cup freshly squeezed orange juice

¼ cup freshly squeezed lemon juice

1/3 cup olive oil

¼ teaspoon ground cinnamon

½ teaspoon fine sea salt

½ teaspoon cayenne pepper

Salad

1 ½ cups quinoa, red, white or both

1 carrot finely chopped

1 cup sliced green beans or yellow wax beans cut into ¼” pieces

1 red bell pepper, seeded and finely chopped

½ red onion, finely chopped

¼ cup finely chopped fresh mint or parsley

½ cup chopped walnuts

Put the raisins, orange juice, lemon juice, oil, cinnamon, salt, and cayenne pepper in a jar. Cover with the lid and shake until ingredients are well mixed.

In a medium saucepan, bring rinsed quinoa and water to a boil and cook according to package. Remove from heat, fluff with a fork and let it cool completely.

Steam the carrot, green beans and bell pepper until they are a bright colour, about 3 minutes. Vegetables should still be crunchy. Rinse under cold water, drain, and cool completely.

Stir the steamed vegetables, onion, and mint into the quinoa. Shake the spicy dressing and pour over the salad. Stir until well coated. Refrigerate for at least 30 minutes to allow the flavours to blend. Sprinkle with chopped walnuts. Serve chilled.

Whey protein - pros and cons

Recently I was contacted by someone who is formulating their own protein powder food supplement to evaluate the ingredients he was planning to use in his powder and to advise him about the proportions of macronutrients. This request opened up a whole host of considerations about what to look for in a good quality protein supplement, many of which are mired in contention.

Whey protein is the most common source of protein for powder. It is available in concentrate, isolate and hydrolyzed forms. There is a ton of conflicting information on which type is best. Some say isolate is the way to go; some say only use concentrated forms. Neither is wrong. Both sides have a valid basis for their argument. It comes down to weighing the pros and cons.

Factors to consider when purchasing whey protein powder:

• Digestion rate – you want the amino acids to work quickly but there is the related question about how much is being absorbed
• Bioavailability – maximum biological value
• Source of the whey – does the whey come from grass-fed, pastured cows free of hormones and GMOs
• Amount of whey as a percentage – divide the grams of protein per serving by the serving size (80% or better is generally considered optimal)
• How much carbohydrate and fat? (most people want as much protein as possible but at what cost?)
• Type of processing – acid-free processing not ion-exchange processing

The argument for whey protein isolate and/or whey protein hydrolysate

Whey protein isolates are the purest form of protein available, with some being more than 90% protein. Hydrolyzed whey protein isolate means that the highest quality whey has been pre-digested into smaller protein fragments for faster digestion than regular whey isolate.

Whey protein isolates have less lactose (some are lactose free) than the concentrated form.

Whey protein isolate goes through more filtering, which means more of the natural carbohydrates found in milk are removed. This means the resulting whey product is higher in protein content. 

Whey protein concentrate

Sounds good for the isolates but here’s the rub. All isolates are exposed to acid processing. Moreover, according to Dr. Joseph Mercola, your body cannot assimilate proteins in isolated form! (I could not find scientific data to back up this claim.) Due to over-processing, isolates are deficient in key amino acids and nutritional cofactors. Most protein concentrates are between 70-80%.

Other factors to consider irrespective of the type of whey include:

• Presence of toxic heavy metals
• Cold or heat processed
• Low carb, naturally sweetened

So there you have it. Pick your protein. The chief advantage of hydrolyzed whey protein isolate seems to be its digestion rate. However, fast digestion doesn’t guarantee proper absorption! Nothing’s simple. The percentage of protein is higher as well but if much of it is being excreted, this fact becomes less important. The extra processing of isolate comes at the cost of destruction of health-promoting substances. 

My recommendation would be to choose a whey protein concentrate, unless you have milk allergies. Choose a brand with whey from pasture-fed non-GMO cows, no heavy metals, cold-processed with no added sugar or artificial flavours. Taking protein powder with proteolytic enzymes may help increase the absorption rate. And remember, as with most things nutritional, more is not always better. Taking in too much may mean you are flushing it and your hard-earned money down the toilet.

A peek into the world of fermentation

Cabbage with apples, oranges and cranberries still in the early stages of fermentation

This weekend I had the pleasure of attending a day-long workshop on how to make your own fermented foods and drinks. It was given by a fellow holistic nutritionist who specializes in fermentation. Fermentation occurs when beneficial bacteria feed off food (starches) and break them down into acetic and lactic acids in an anaerobic environment. Probiotics are food and supplements containing beneficial bacterial cultures that help the body’s naturally occurring intestinal flora re-establish themselves. Probiotic bacteria must be consumed daily to be effective as they do not remain in the intestinal tract and leave the body quite readily.

During the workshop we made kombucha, water kefir, ginger bug, and sauerkraut with fruit.

The funny thing about fermentation is the language. Here are some examples:

Scoby – symbiotic culture of bacteria and yeast
Brain – another word for scoby, based on the appearance of the culture
Mother – another word for scoby, so-called because it produces more of its kind (called children)
Ginger Bug – a natural lacto-fermented soda starter

If these words don't make your mouth water, have faith in the knowledge that fermentation is beneficial to our health and well-being. You will enjoy foods you already like - carrots, cauliflower, green beans - but in fermented form. Active bacterial cultures from fermented foods have a huge impact on health, foods such as sauerkraut, kimchi, miso, chutneys, kefir, yogurt and kombucha.

Kombucha is fairly simple to make. We mixed together hot water, sugar and black tea (or other tea but black is best). Once it is cooled, you add the scoby and let stand for 1-2 weeks. Once it has fermented, you can take liquid from it to drink, and top it up with more sugar and tea. It is only one tablespoon of sugar which is consumed by the bacterial culture so the longer it ferments, the less sweet it gets.  

Ginger bug is essentially a slurry of sugar, diced fresh ginger and water, which helps to promote the proliferation of beneficial bacteria and wild yeast.

Fermented foods are nothing new: traditionally almost every civilization regularly produced and consumed at least one cultured food. They are making a comeback now that scientific research has backed up claims that these foods are highly beneficial for our health.

Unfortunately pasteurization, the process that was invented to prevent spoilage, to prevent foods and beverages from turning sour, also kills the bacteria we need to make us healthy. Ironically, by consuming only pasteurized foods, we are compromising the health of our intestinal flora and in so doing make ourselves vulnerable to legions of pathogenic microorganisms.

How does fermentation benefit our health?

Fermentation

• nourishes your digestive system, helping to keep it in balance. A balanced digestive system means a strong immune system.
• neutralizes anti-nutrients like phytic acid, which binds to minerals in the gut and decreases their digestibility.
• provides digestive enzymes
• pre-digests foods for us, making the digestive process easier
• increases the vitamin content of foods significantly and aids in the absorption of nutrients as well

So whether you choose to learn to ferment your own foods, or buy them ready-made, fermented foods are an important part of a healthy diet. Making your own is easy and much less expensive than purchasing probiotic supplements. If you are like many people and suffer from some sort of digestive disorder, I encourage you to seek the advice of a certified nutritionist to help get your digestion back in balance. Your gut will thank you.

Thai Pumpkin Soup

When I was looking for a new pumpkin recipe, I was surprised to learn that pumpkin is common in Thai cooking. Thai food is delicious and I love pumpkin soup so when I found this recipe, I thought I should try it. It has a rich, exotic flavour that goes well with dark bread or crackers. If you like spice, add an extra hot pepper. For additional colour, sprinkle with sliced red hot pepper before serving.

This recipe is really easy to make, but it needs to simmer for several hours, so start it early in the day or the day before you want to eat it.

Ingredients

8 cups cubed peeled pie pumpkin (or one 796 ml can of pumpkin puree)

1 red onion

2 tbsp grated fresh ginger

3 cloves garlic, chopped

1 tsp turmeric

1 small red hot pepper, seeded and chopped
1 tsp red curry paste

1-4oo mL can coconut milk

3 cups vegetable broth

2 tbsp fish sauce (vegans may want to use tamari sauce instead)

½ cup chopped fresh cilantro

2 tbsp lime juice

1 tbsp packed brown sugar

In slow cooker, combine pumpkin, onion, ginger, garlic, turmeric, curry and hot pepper. Pour in coconut milk, broth and fish sauce.

Cover and cook on low for 5 to 8 hours.

Using immersion blender or Vitamix, purée soup until smooth. Stir in cilantro, lime juice and brown sugar. (I didn't have cilantro, which I love, so I garnished with sprouts. It was pretty good but the cilantro would have been better.)

Note that pie pumpkins are smaller and sweeter and much less stringy than jack-o’-lantern pumpkins. You can only get these in season so if you want to make this recipe when the pie pumpkins are not available, try using butternut squash instead. Enjoy!

Nutrition (per serving)

3 grams protein

10 g fat

18 g carbohydrate

3 g fiber

644 mg sodium

560 mg potassium

% RDA:

4% calcium

19% iron

19% vitamin A

17% vitamin C

13% folate

Top twelve things to love about this Thanksgiving

Mother Nature has once again blessed us with impeccable weather this Thanksgiving weekend. I was lucky enough to spend three fun-filled days cycling in the Madawaska region. Based at Madawaska Kanu Center (MKC) about 16 kilometers from Barry’s Bay, we rode mountain bikes one day and road bikes the next two.

Although it was overcast on Friday, as dusk set in, the clouds moved out making way for clear skies which remained for most of the weekend.  

MKC is a pearl in the Madawaska wilderness. From May to September they offer canoe and kayak lessons as well as meals and lodgings for participants. They also host weddings, art shows and once a year cycling guests.

Here are my top 12 things to appreciate about this Thanksgiving weekend:

1. Sunshine and blue skies
2. Warm temperatures
3. Fresh air
4. Coloured leaves at their peak
5. Mountain biking in the Madawaska Highlands
6. Having lunch at Tom’s Lookout while taking in view of the colourful Madawaska Valley
7. Road biking on quiet roads to Elephant Lake
8. Riding by lakes made bluer by the contrasting colours of the leaves
9. Staying at Madawaska Kanu Centre
10. Someone else’s cooking
11. Fresh baked bread
12. Hanging out with good people

If you keep off the main highways, the road riding is amazing. There are no flat, straight roads. The terrain is challenging and always interesting: a balance of open fields and dense forests; The sunlight reflecting off the brightly coloured leaves; Numerous ponds and lakes.

The mountain bike trails are fun and fast with the occasional hard climb (read: steep!) or descent (also steep),  rocks and roots or sometimes grass and soft earth adding to the challenge. It's so peaceful in the woods. The only traffic we saw all day were two hikers and a dog and one noisy ATV.

Even the drive there and back was pleasant: Watching the terrain change from flat open fields to rolling hills to high peaks. The road winding and undulating; the scenery never gets boring. Old farms, unique houses, small towns, dot the landscape.

So much to be thankful for. And let’s not forget, good health and fitness to allow us to enjoy it all!

Sally’s top four nutritious foods for Thanksgiving

Thanksgiving can be a time to eat healthy. By limiting or eliminating the gravy and potatoes and buns and starting off with a pumpkin soup followed by a tasty roasted turkey with cranberry sauce and wilted spinach, cruciferous vegetables or baked squash you can have a delicious, hearty meal without guilt. Here are my top four foods for a healthy Thanksgiving feast.

1. Turkey!

Skinless turkey breast is one of the leanest forms of protein. Turkey also offers a rich array of nutrients, particularly niacin, selenium, vitamins B6 and B12, and zinc. These nutrients are heart-healthy and valuable in helping to lower the risk for cancer. Although white meat is lower in saturated fat and calories, dark meat has the edge in iron content.

2. Pumpkin

Pumpkin is technically a fruit, which like melons, belongs to the gourd family. The two carotenoids found in pumpkins – beta-carotene and alpha-carotene – are particularly potent phytonutrients. Beta-carotene specifically from food (as opposed to in supplement form) helps prevent many diseases, including lung cancer. Carotenoids have also shown great promise in their ability to lower rates of heart disease. Carotenoid consumption also decreases the risk of cataracts and macular degeneration.

Pumpkin is also a rich source of fiber. Even canned pumpkin with its creamy consistency provides 5 grams of fiber in just half a cup. Moreover, canned pumpkin is one of few foods that is actually more nutritious than fresh! This is because canned pumpkin puree (not pie filling) has been cooked down to reduce the water content. At only 83 calories per cup, it offers more than 400 per cent of the recommended intake of alpha-carotene, 300 per cent of the recommended intake of beta-carotene, and almost half of the iron requirement for adult men and post-menopausal women.

3. Cranberries - a popular remedy for treating cystitis, cranberries contain components that interfere with the adherence of bacteria to the lining of the urinary tract. Other compounds found in this fruit have been found to inhibit plaque-causing bacteria in the mouth which causes tooth decay and gum disease. Cranberries also promote powerful anti-cancer activity and can combat kidney stone foundation.

Make your own cranberry sauce this Thanksgiving.

8 oz. of fresh or frozen cranberries. 1 unpeeled orange. 1 cup apple or grape juice. Place the cranberries and the orange pieces and juice in a food processor and process until evenly chopped. Add a few drops of liquid stevia or raw honey if more sweetener is needed. Store in fridge.

4. Greens or cruciferous vegetables: greens beans, Brussels sprouts, cabbage, broccoli, spinach

There are a number of studies demonstrating an inverse relationship between spinach consumption and cardiovascular disease, a host of cancers, age-related macular degeneration, and cataracts.

Spinach and other dark green leafy vegetables contain carotenoids, antioxidants, Coenzyme Q10 (spinach and broccoli are the only vegetables with significant amounts), B vitamins and minerals. Spinach is also a major source of vitamin K.

Wilted spinach

1 tsp olive oil

2 tsp minced garlic

4 cups fresh spinach leaves

Minced fresh flat-leaf parsley

2/3 cup long grain white or brown rice, cooked

2 tbsp flaxmeal

In a large sauté pan, heat oil over medium heat and cook the garlic, stirring for one minute, or until softened but not browned. Add the spinach and continue cooking until the greens wilt. Remove from heat and keep warm.

Toss the rice with the flaxmeal and divide among 4 warmed plates. Spoon 1 cup wilted spinach along with slices of turkey.

Take a small plate (you can always go back for more) and enjoy. Eat healthy and eat well! Happy Thanksgiving everyone.

Breast Cancer Deception Month

October is breast cancer awareness month which, as the name suggests is about raising awareness of the disease. But most people are already aware of breast cancer. The National Breast Cancer Foundation wants to remind us to take the steps to detect the disease in early stages and encourage others to do the same. Which begs the question, why not look for the cause of breast cancer and teach people how to prevent the disease? Answer: because it is not profitable to do so. 

After decades of research, we are still no closer to finding a cure for cancer. Fortunately, there are scientists who are not funded by large corporations who are looking into causes for the disease. In his ground-breaking book, “The Dark Side of Breast Cancer (Un)Awareness Month”, Sayer Ji writes:

Sadly, Breast Cancer Awareness Month is a time of increasing awareness not of the preventable causes of breast cancer, but of the breast cancer industry's insatiable need to both raise money for research into a pharmaceutical cure, and to promote its primary means of "prevention": early detection via x-ray mammography.

On first account, a pharmaceutical "cure" is as unlikely as it is oxymoronic. Drugs do not cure disease any more than bullets cure war. Beneath modern medicine's showy display of diagnostic contraptions, heroic "life-saving" procedures, and an armory of exotic drugs of strange origin and power, it is always the body's ability to heal itself – beneath the pomp and circumstance – that is truly responsible for medicine's apparent successes. Too often, in spite of what medicine does to "treat" or "save" the body, it is the body which against invasive chemical and surgical medical interventions, silently treats and saves itself.

… The mystery is not in how our body succumbs to cancer; rather the mystery is in how, after years and even decades of chemical exposure and nutrient deprivation our bodies prevail against cancer for so long.

While the focus on drug therapy remains, the primary causes of breast cancer are continually overlooked. These include: nutritional deficiencies, exposure to environmental toxicity, inflammation, estrogen dominance and the resulting breakdown in genetic integrity and immune surveillance.

What to avoid:

• Substances that mimic estrogen in the body - Many metals are estrogen mimics, making them potentially dangerous in the human body because of their ability to combine with estrogen receptors, thus replacing natural estrogen. Aluminum, used in anti-perpirants, is one of these estrogen mimics.
• Most commercial personal care products - including shampoo, toothpaste and mouthwash - contain carcinogens, pesticides, reproductive toxins, endocrine disruptors, plasticizers, degreasers, and surfactants.

The majority of people wash their hair with products containing these toxic ingredients: Sodium lauryl sulfate, parabens, and propylene glycol. Parabens are preservatives that mimic estrogen. In cosmetic use, these chemicals have reactions internally. Regulators say they are safe in small doses; however, parabens are absorbed through the skin and are known to bind to the body’s estrogen-receptors, where they encourage breast cancer growth.

Seeking out responsible skin care products is like making healthy food choices. In addition to food, there are healthy alternatives to toxic products. Of course, prevention is not always possible. We need treatments for those who get the disease and research is a necessary part of that solution. My point is that funding is not directed toward finding roots causes and educating the public about cancer prevention. Mammography may not be the best method of prevention; it may actually be one of the causes.

I would like to see more transparency and accountability by companies that take part in breast cancer fundraising, and I encourage consumers to ask critical questions about pink ribbon promotions.

This, and every month, let's do what we can to prevent the breast cancer. We can take steps to avoid toxic substances and look to foods like turmeric, cabbage and miso soup among others. And by all means help raise funds for cancer research. And encourage solutions that are health-promoting not health-damaging.

  

For further reading on the dangers of mammography, see Rethinking Mammograms.