healthy eating

Christmas Treats Giving You The Sugar Blues? Get Through the Holidays With Your Waist Intact

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With Christmas just around the corner, the sugar season is in full swing.  We’ve got cookie exchanges, office parties and family dinners to look forward to (or not).  So, how are we going to keep off unwanted pounds without depriving ourselves of all those Christmas treats?  Learn my go to holiday health tips to keep you feeling good going into the New Year!

Make A Switch

We don’t want to deny ourselves the pleasure of all those tasty treats, especially when it comes to the season of hors d’ oeuvres and desserts.   So, we tell ourselves that we will spend extra time in the gym or starve ourselves before the party in order to justify a splurge. But what we really need is a holiday mindset makeover.  Here are a few simple mind switches to make this holiday season: 

Deprivation

Instead of thinking you will deprive yourself of flavor and enjoyment when you pass by the triple decker, deluxe, death by chocolate cake. Think of the diabetes, heart disease, heart burn, joint pain and mood swings you will not have to worry about. Yes, you will be depriving yourself of a life of pain and suffering, but I’m guessing you’d be okay with that. 

Click here to read, “Sugar And Cancer – How One Affects The Other.”

Flavor

You don’t have to eat the whole cake to enjoy the flavor. Choose smaller serving sizes. You still get the mouth feel, pleasure and taste but with fewer calories which means less weight gain. 

Click here to read, “Sugar – Are you singing the sugar blues?”

Balance

Healthy behaviors don’t make up for unhealthy behaviors. There isn’t a scale where you put broccoli on one side and balance it with sugar on the other side. Healthy actions won’t erase the consequences of unhealthy actions. Exercise because it makes you feel good and energized. Not because you want to binge at the cookie exchange. Engage in intermittent fasting because it reduces inflammation in your body. Not because you want to save up all your calories for pigging out at a party.  

Click here to read, “How Processed Sugar Destroys Your Body.”

Health Tips For The Holidays!

Now that we’ve changed our minds about a few things, here are some tips to getting through the season with your health intact: 

1. Plan Ahead

You know what to expect, so plan how you will respond; write it down and say it out loud.  

2. Use Positive Language

Instead of saying, “I won’t eat the death by chocolate cake,” say, “I will eat two or three bites of the death by chocolate if I feel like it.”

Your brain doesn’t register negative words, so when framed in the negative, it will just hear death by chocolate cake and you will end up eating the whole thing. When framing it positively, the brain will hear two or three bites of cake and it will be easier for you to stick to a smaller serving as you and your brain will be on the same page. 

3. Change What You Can

If your friends want to do a cookie exchange, suggest a fun sock, holiday mug, or ornament exchange instead. It’s just as much fun, a whole lot less work and easier on the waistline. If you get to bring a dish to share, choose something without added sugar because there will be plenty of people bringing dessert. 

Now you are all set to enjoy the holidays with all the flavors, textures and fun!  Be sure to check out Family Health Advocacy daily in order to see today’s tasty holiday treat that’s also healthy as part of our 12 Day’s of Holiday inspired natural health recipes.

For more information click here to read, “Finally Quit Your Sugar Addiction With These Top Tips.”

Best Diet For Weight Loss

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Best diet for weight loss

People are always looking for the best diet for weight loss. But which diets really works? Furthermore, how do you know which diet is best for you?

Society for years have been telling us to avoid fat. In the 1980’s, there was the craze of the low-fat diet. It seemed as if everything in the supermarket was low fat. However, during that same time obesity rates soared in North America.

Then the ‘get moving’ movement came along…..get out and exercise! Excellent advice of course, but then why 20-30 years later are we as a society more overweight than ever? 

Well, think of what manufacturers have to do to their product when they take the fat out? They add SUGAR!  In fact, sugar is everywhere including foods deemed healthy, even milk!

But “Isn’t Sugar Just Calories, Not Fat?”

We’ve all been told about the calories in/calories out formula.  So theoretically, “if I eat and then exercise, I won’t get fat”.

Well, that isn’t completely true. There are a lot of well-researched articles out there that explain this in depth, but the simple bottom line is that sugar is making us fat.

excess sugar

Why All The Hype About Sugar?

Sugar is glucose. Our blood cannot have an excess of glucose. This is why we have a hormone called insulin that regulates it. Insulin is crucial as it allows the cells in our muscles, fat and liver to absorb glucose that is in the blood. The glucose serves as energy to these cells. Our bodies are smart. The cells take only what they can use and nothing more.

What Happens When Our Cells Have What They Need, But There Is Excess Glucose In Our Blood?

For the sake of our health, insulin will take care of that! Insulin will convert it into fat, which appears on our tummy, thighs, arms..…all the places we’re trying to ‘burn it off’!

Our fat cells will always take more. They are never satisfied unlike the other cells which only take what they need.

So, our excess glucose is now FAT but sugar isn’t the only culprit.

Eating more protein than your body needs also converts to glucose. In addition foods high in carbohydrates act as a sugar in your body! Rice, pasta, potatoes, breads….all are glucose in your blood stream that insulin must deal with.

But our cells need energy! That is where FAT comes in. Our cells are designed to obtain energy from fat and our brain needs fat to function properly.

healthy fats

Not All Fat Is Bad Fat

Now, we’re not talking about harmful trans-fats. Rather the mono/poly-unsaturated ‘good’ fats that come from vegetables and plants. Think avocados, nuts, salmon and coconut oil.

Also, some saturated fats in moderation are necessary, despite even what national health guidelines may tell us. Saturated fat and cholesterol are essential to brain health and are not to be avoided! Not only are these fats essential to our body but they are low on the glycemic index which keeps your insulin low.

All About The Essentials

When you think about it, we have ‘essential’ proteins, fats and amino acids. “But have you ever heard of an ‘essential carbohydrate’?”

By consuming fat you’re keeping your blood sugar low and are more likely to feel satisfied. Therefore you’re less likely to get ‘hangry’ and make poor food choices. This is because with insulin low and blood sugars stable, your brain will make appropriate choices and you will feel fuller longer.

Fat has all sorts of other great health benefits. So don’t fear the fat! In fact, eat more fat, eat less carbohydrate foods and sugars. Your brain will thank you; not to mention you will have greater energy that is sustained throughout the day.

low carb high fat

My Own Testimonial On The Best Diet For Weight Loss

I started a high-fat, low carb way of eating in the summer of 2015. Within a few weeks I was eating less food in general. Not consuming the copious amounts of food that our society seems to believe we need. Due to reducing sugar-laden foods, my taste buds became more sensitive to pure natural tastes which made meals more enjoyable.

My digestive system is now happier. My brain fog, gone. I lost 40 pounds by spring and have kept it off. Also, when I get hungry, I’m not ‘hangry’ and can prepare wholesome foods for my family. The research I’ve done on fat has proven this to be the best diet for weight loss and has been well worth it. You too may reap the benefits. So fear not the fat!

Does Health After Marriage Exist?

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healthy lifestyle

Society tends to normalize the idea of getting comfortable after marriage and ‘letting yourself go’ with the person you love.  Whether you are busy putting in crazy hours at the office, shuttling kids to and from events or just not finding enough hours in the day to get it all done, it’s easy to allow your health to take a backseat.  However, how good is this for you?  Does loving your better half unconditionally mean you accept to see them run their health into the ground?  Follow these Healthy Lifestyle Tips For Good Health After Marriage.

If you are looking for a way out of this rut, the solution may be working together.  This could begin with just you and your partner or can be a family wide approach.  The key is togetherness.  When you work as a team, you will gain support and accountability to stay on track with a healthy lifestyle while limiting temptations that may have previously led you to fall off the wagon.

5 Tips For Families To Achieve A Healthy Lifestyle

  1. Identify Your Goals

As your relationship and family dynamics evolve, you will, too.  Whether you are struggling to navigate a food sensitivity, trying to lose weight or looking to reduce stress, your health needs to be just as much a priority as going to the dentist or showing up to work.

We tend to forget that how we treat our bodies ultimately decides at what capacity we can carry ourselves through life. The food you are choosing to fuel your body with, the lifestyle choices you make and the thoughts you have are all affecting your overall health.

Remember, it is not selfish to put your health first.  It is necessary.  It’s important to recognize your individual needs and openly share them with your partner.

2.  Commit Together

This is the most crucial part.  Too often, clients will share that one of their biggest obstacles is watching their partner or children indulge while they are trying to be “good”.  As if it isn’t hard enough to pass up the refined sugar donuts in the staff room all day.  The last thing you need is to come home and watch your partner eat a bag of chips while you’re trying really hard to stay on track.

The only way to overcome this is to create a household that supports the food choices you want to be making.  One of the easiest things you can do is to plan a pantry clean out.  As a family, decide what good quality foods you plan to restock it with.

When it comes to kids, this can be surprisingly easy.  Kids only know what they are exposed to.  The younger they begin to enjoy healthy eating, the more likely they will ask for it.  Pre-packaged snacks may be convenient but chopped fruits, veggies, good quality cheeses, seeds and nuts are easy solutions that pack tons of health benefits.  They’re good for mom and dad, too!  For further reading, click here to discover “#Relationshipgoals”.

3. Meal Plan Together

At first, this may seem like work but it will soon become a routine that you’ll be thankful you started.  You can invite your kids into this discussion as well.  Develop a repertoire of easy meals and snacks that can be rotated throughout the week or month.

To start, consider what you already enjoy eating.  Even if that answer is Mac & Cheese or chicken fingers.  There are tons of recipes out there to make it healthy and enjoyable for the whole family.  It is all about the small steps to start your journey.

4. Get Moving Together

This one is so important and easily attainable with a little creativity.  You need to get your family up and moving.  This doesn’t mean you need to sign up for a triathlon or drag your kids to the gym.  Simply get outdoors!  While you may be tempted to stick the kids in front of the TV and plop on the couch, a quick walk in your neighbourhood will do the whole family some good.  Being active for at least 30 minutes a day is crucial to lower your risks of cardiovascular disease and metabolic syndrome.

5. Communicate

We know you’ve heard this one.  You need to communicate throughout your health journey.  Identify what’s working, what isn’t and what’s next.  Perhaps you didn’t love the kale smoothie your partner prepared for you – and that’s ok.  What’s important is not to sub that kale smoothie for your old habits.  Instead take the time to figure out a different healthy alternative.  Click here for a mixed berry smoothie the whole family is sure to love!

Communicating your changing needs is the only way to get the best results out of your health journey.  If you find you need more support making healthy choices, meal planning or identifying your specific dietary needs, consider working with a Holistic Nutritionist or Health Care Professional to help you attain your optimal health.  Click here to connect with a health professional near you.

More questions? Click here to connect.  We would love to support and guide you on your health journey!

Myth or Fact? 8 Health Beliefs Debunked

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Every day we read something about health, diets and physical activity and when we go to the grocery store we are bombarded with labels (gluten free, lactose free, low sodium, low fat, etc…).  All those situations make us confused and we don’t know how to maintain a healthy and balanced lifestyle; Should I avoid carbs?  Should I do cardio every day?  Is it bad if I don’t choose a low fat yogurt?  To help you have a clearer picture  check out the following myth or fact statements!

Salads Are The Healthiest Option On The Menu

Well it is not as simple as that.  A salad at the restaurant may not be like your homemade salad… Usually they contain bacon, cheese, croutons, sweetened dried fruit and of course the bottled dressing.  They may actually contain the same amount of calories than a burger or a bowl of pasta.

Potatoes Are Unhealthy

They have been considered a bad carbohydrate for years.  However, potatoes with a protein and a healthy fat source make a healthy and nutritious meal.  They are also an excellent source for fiber, vitamins C and B6.

Brown Rice Is Better

Brown rice contains more fiber than white rice but it doesn’t mean you have to avoid white rice.  Rich in iron and folate, white rice could be a good option and both types of rice have health benefits.

Organic/Vegan/Gluten Free Food Are All Healthy

Organic chocolate, vegan cookies or gluten free crackers are still chocolate, cookies and crackers whatever the label.  They may have the same amount of sugar or fat as conventional versions.  The best way to choose a product is always to be a detective and check the nutrition label.  Click here to learn the truth about organic foods.

Egg Yolks Are Bad For You

Eggs (whole eggs) can be part of a balanced diet.  Latest research shows that they don’t actually contribute to high cholesterol and they contain vitamins A, D, E and K and omega-3 fats, biotin and vitamin B12 as well.

Cardio Is The Best Way To Lose Weight

Myth!  You don’t need to run 1h on the treadmill to lose weight! (you’re welcome – I know that some of you don’t like cardio…).  Sure cardio workouts help to create a calorie deficit (paired with a healthy diet) and we all know that’s essential to lose weight however, adding strength training could help lean out; maintaining lean muscle mass requires higher energy – that means you burn more calories at rest to keep it.

Feeling Sore Means You Had A Good Workout

Being sore is not necessarily a sign of a good workout.  Sometimes we feel muscles soreness after a new training, exercise or more intensity, because of a new stimulus.  Our body is simply preparing our muscles to do this activity again.

You Should Work Out Every Day

No, total myth!!!  You have to rest guys!  We have to give our body time to recover because without rest our muscles can’t rebuilt stronger. Over-training can also disrupt women’s menstrual cycle, cause sleep and mood problems.

With Internet, magazines, TV shows (and Monica your best friends who “knows” everything), it’s not easy to know which information is myth or fact.  That is why it’s important to talk with a healthcare professionals before making any lifestyle/diet changes and, because we all are different, what works for Monica (your best friend) may not work for you.

The #1 rule you should keep in mind is: Always listen to your body, s/he knows what’s good for you.  If you enjoyed this article check out True Heath – How Most Of Us Get It Wrong and Is It Time To Stop Eating Fruit?

5 Tips You Must Know to Destroy Stress Today!

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What are you doing to manage your stress? It seems like every day we are inundated by more and more triggers, and the world just seems to be speeding up.

If you can’t keep up, what if you just stopped? What if you just turned off the pace of the rest of the world and went inside for a bit?

The thing is, most of the daily stresses in our lives will not matter in five years. Maybe not even in 5 days! But they are serious triggers in a moment-by-moment day.

Obviously, there are the major stresses, such as the passing of a loved one, major life decisions, new career opportunities, relationships ending and children arriving into your life, but for the daily stresses, how can we manage that better?

Most of us are on the clock.

The majority of stress is because we have way too many things to complete in a day, than the clock gives us time to do!

It’s always speeding up and the to-do list tends to continue to grow.

Between responsibilities at home, at work, at your children’s school, caring for aging parents, creating healthy meals, working on your relationships and squeezing in a little social time, it is really hard to balance everything that life demands of us.

Here are some tips that will sound crazy, and your stressed-out brain will say “ABSOLUTELY NOT! I HAVE NO MORE TIME IN THE DAY FOR ANYTHING!”

But I promise you, that after just a couple weeks, (and in some cases just a couple of days) your life will feel more put together than you could ever imagine in this moment.

1. Quit Sugar, Quit Caffeine, Quit Smoking, Quit Drinking (Yes, you read that right!)

All of these substances wreak havoc on your adrenals and your stress response system. Your body does not need any other external stresses to deal with, and sugar, caffeine, nicotine and alcohol are all very serious triggers for your body. It sends your body out of equilibrium by introducing external substances that are meant to excite or depress you. Your body must fight to expel these substances and adds an extra burden to your health.

Stop the sugary foods – pasta, breads, rice, muffins, cereal, and focus on consuming a colourful plant based diet. Limit your caffeine intake to one coffee per day, no more soda and no more energy drinks! Even switching to herbal tea would make a huge impact! Get off the cigarettes and curb your evening wine or drinks. It all interferes with your entire system.

2. Begin a Daily Stress Reduction Practice

Even for 5 minutes a day, sit in a relaxed position and let you mind focus on gratitude. Focus on your breath, the easiest thing you can be grateful for. Follow your breath and feel its powerful rhythm. Enjoy the moment between inhalation and exhalation – the pause – as there is power in the stillness. This little bit of time will help to centre you for your day.

3. Move that Body!

Seriously, for even 15 minutes a day. Turn the music up and dance! Or speed walk around the neighbourhood with your family. Be silly, take turns seeing who can walk the fastest! Get your heart rate up and have fun! Try a class at the gym, do a yoga video on YouTube, or try a high intensity interval training session. Just move it more often and your body will reward you by feeling energized and more alive.

4. Master Your Mind

Decide what demands your attention and what can wait. Prioritize your to-do list and understand that you can only do what you can do. Try to stop focusing on staying ahead of the clock. What are you rushing against anyway? We all end up in the same place, so why rush through life so quickly?

5. Get Adjusted!

Your spine needs to be in alignment to let you function at 100%! Get adjusted regularly and know that the interferences that find their way into your spine via stress, injuries, repetition and toxins are being removed by your Doctor of Chiropractic.