Nutrition for Weight-Loss

Diet Guidelines for Losing Weight

•        Each meal should be a balance of carbohydrates, protein, and fat
•        Aim to drink at least 1.5-2L of water per day. This will control food cravings.
•       Eat within 1 hour of waking up – breakfast is the most important meal of the day
•        Try to consume the bulk of calories earlier in the day so your body has a chance to burn off those calories.
•       Eat every 3-4 hours: ideally Breakfast, Mid-morning snack, Lunch, Mid-day snack, & Dinner). This will keep your metabolism high and will prevent over-eating.
•       Consider portion size and eat slowly – one portion is approximately the size of your fist.
•         Become a conscious eater – do not eat in front of the TV etc.
•         Avoid late-night snacking.
•         Rule of thumb: do not eat at least 2-3 hours before going to bed
•         Try to avoid processed foods such as white rice, pasta, and bread (including pastries and muffins). Replace these with whole grain products or eat in small amounts.
•         Cut-down on sugar intake – your energy levels will improve drastically.
•         Plan out meals and snacks and keep up a healthy variety of food choices.
•         Allow yourself 1 cheat day per week

Sample Day

Breakfast:

·          1 grapefruit, 1 poached egg, 1 piece of whole wheat toast, Or

·          1 small bowl of oatmeal with cinnamon, skim milk, 1 tbsp. honey, fruit & nuts

  

     Mid-morning snack:

·          1 medium apple sliced into cottage cheese, Or

·          Small skim or 1% latte and banana

    

     Lunch:

·           1 cup of whole wheat pasta with chopped veggies and 1/5 skinless chicken    breast, Or

·          Turkey sandwich on whole wheat bread with a small cup of soup (water-based, low in sodium)

Mid-afternoon snack:

·          Yogurt with granola, Or

·         Carrot and celery sticks with dip or peanut butter

Dinner:

·         Green salad with avocado and skinless baked chicken breast and balsamic and olive oil, Or

·         Medium filet of fresh salmon or light fish with baked veggies in herbs & olive oil

Meditation

Free Your Mind

The practice of meditation keeps getting brought to my attention so I thought I would give it a try. Here is some info about the benefits and one exercise on getting started.

Meditation is a spiritual practice that causes profound relaxation and noticeable changes in heart rate, blood pressure, and breathing inducing a sensation of restful alertness (mind is awake while body is calm and still). This sensation is proven to lead to more efficient functioning of your body.

Meditation is a mind-body technique that goes directly to the root of the stress response. Research shows that levels of cortisol and adrenaline (stress hormones) are significantly lower in long-term mediators and in general, meditators tend to have stronger than average coping mechanisms and their biological age is between 5-12 years younger than their chronological age.

“In meditation the active mind is withdrawn to its source; just as this changing universe had to have a source beyond change, your mind, with all its restless activity, arises from a state of awareness beyond thought, sensation, emotion, desire, and memory…in the state of timeless or transcendent awareness, you have the sensation of fullness and steadiness. You sense that the infinite is everywhere… the fears associated with change disappear; the fragmentation of eternity into seconds, hours, days, and years becomes secondary, and the perfection of every moment becomes primary” – from Ageless Body, Timeless Mind by Deepak Chopra

Exercise

Focusing on a burning candle is one method for attaining concentration during meditation. Imagine the candle as an entrance to the vast spiritual dimensions permeating everything.

•        Follow the flow of energy with your breath.
•        Breathe in the infinite peace of the spiritual universe. Feel your heart opening and expanding as that peace flows into your being like a golden light.
•        On your outward breath feel that your worries and anxieties which give birth to all your mental, emotional and physical tensions, are being gathered up and released.
•         You might imagine this is as a flow of light. You are breathing in a golden white light that is illumining your being with peace, and the darkness that is your tension in all its flavours, you are letting go.
•        Try this for at least 5 minutes. Alternatively you can meditate in this manner on love (breathing out and releasing hate and anger) or on breathing in joy (and breathing out depression and melancholy).

Running

Run For Your Life

I’ve been feeling blue lately so I’ve started to run pretty consistently. It’s already made a noticeable difference in my mood, energy, and daily habits. The weather has been beautiful and it seems silly to waste time inside a gym. It’s also the easiest means of exercise. All you need is a good pair of shoes, some music, and a good route.

Benefits of Running:

Running has been proven to lower blood pressure and resting heart rate. Also, reduces stress and depression by releasing endorphins, which are the body’s natural pain-killers. People actually become addicted to this release of endorphins because the structure is similar to morphine, that is why its called the “runner’s high”. Running also stimulates circulation, transporting nutrients and flushing out waste products in the body. This results in less fat and clearer skin while boosting your metabolism and increasing energy levels. Overall, every organ in your body will function more effectively and your body will love you.

Basic Running Rules:

1.      Moderation – give your body time to adapt to the stress by training gradually

2.      Consistency – try not to skip a training day

3.      Rest – Allow for at least one rest day between training days

*Pushing yourself isn’t always good… even though your cardiovascular system can handle it, your muscles, tendons, bones, joints, and ligaments don’t adapt to the stress as quickly, which puts you at a risk of injury

Getting Started

First Week (i.e. Monday, Wednesday, Friday)

Monday – Run 1 minute, walk 2 minutes. Repeat 12 times (36 minutes)

Wednesday – Run 1 minute, walk 2 minutes. Repeat 9 times (27 minutes)

Friday – Run 1 minute, walk 2 minutes. Repeat 11 times (33 minutes)

*Don’t forget about warm-up and cool-down time

Stay posted for more on running…

Acupuncture

Good Enough for a Poke

Acupuncture is an ancient Asian healing practice that has been practiced for over 4000 years. The practice uses very fine gold, silver, or steel needles, which are inserted (almost painlessly) along various “meridians” or energy channels throughout the body. Acupuncture stimulates the body’s subtle energy, a process that is believed to balance out the flow of subtle energy in the body to enhance its natural healing abilities.

 Acupuncture is effective in treating:

·      Headaches, migraines

·      Depression, insomnia, stress, anxiety

·      Addictions, withdrawl support

·      Neck and back tension

·      Poor circulation

·      Stomachache, nausea, constipation, diarrhea, irritable bowel syndrome

·      Insomnia, stress, anxiety

·      Menstrual irregularities, menopause, impotence

·      Chronic pain, arthritis

·      Acne, eczema, skin rashes

·      And much more…

If you have had a nagging condition that isn’t getting better with any other treatment and you are interested in trying acupuncture, check out Poke Community Acupuncture – a community wellness centre that uses a “sliding scale” to accommodate anyone interested in the benefits of acupuncture.

Range: $20-$40 per session and you pay what you can afford

Poke Community Acupuncture

225 East Broadway (beside Ourtown Cafe on Kingsway)

604. 568. 7322

www.pokecommunityacupuncture.ca

Posture

Be Straight With Me

Correcting posture starts with examining three activities we do every day: sitting, standing and sleeping. The major part of maintaining proper posture is reminding yourself to stand and sit straight.

The spine is your body's shock absorber that protects your spinal cord. Slouching or letting your back to sag causes imbalances, forcing the muscles and ligaments in your neck, shoulders, back, and legs to compensate. This, of course, makes you more prone to injury and even headaches. Exercising often, especially your back, core/abs, and shoulders will help to improve your posture.

The following therapies and alignment-conscious disciplines may help your posture:

• Pilates 
• Ballet
• Yoga & tai chi
• Alexander Technique 
• Chiropractic
• Physical Therapy

Incorporating exercises and treatment from any of these disciplines three times a week will help you to breathe easier, increase your endurance, and safeguard your spine in only six weeks.

Try This At Home

Sit against a wall with your head, shoulders, and upper back touching the wall with a slightly tucked chin. Keeping your hips as far back towards the wall as you can. Stretch your arms above your head trying to touch the wall with the back of your hands. If you can touch the wall easily, your posture is good; if not, you need some work. You can do this exercise as often as possible, holding from 10-60 seconds at a time. It will strengthen your back and shoulders as well as helping to straighten your spine. Also...

Sleeping:

•       Always sleep on a firm mattress.

•       Use a pillow for your head that keeps your head aligned (at the same level) with the rest of your body.

•       Try to avoid sleeping on your stomach. If you do, place a pillow under your waist.

•       Sleeping on your back or side is better. If on your back, then you can place a small pillow under your knees

•       if on your side, then place a small pillow between your knees. Which may help maintain a straight back.

Standing:

•       Using a mirror while standing up straight, look at your body to see the problem areas: crouched shoulders, bowed head, or your bent back. Correct your posture and see all the difference.

•       Try to Align your body parts properly. Your hips, knees, ears and even ankles in one straight line.

•       Don’t be too stiff. Just relax your shoulders and bend your knees a bit.

•       Make sure that your weight is evenly distributed on your feet when you are standing straight up. This is especially important if you are standing for long periods. Shift your weight accordingly.

Sitting:

•       Align your back properly and make sure that your hips are properly rested against the back of the chair (back is supported at all times)
•       Keep your shoulders straight and flex your arms at a 75° to 90° angle at the elbows (workstation should be at the height of elbows)
•       Align your upper body properly. Make sure that your back, neck, and heels are all aligned. Keep your knees at hip level and keep both your feet flat on the floor. Use a footrest if necessary.
•       If you are not getting enough back support try placing a small pillow or any kind of support so that you can sit with proper posture while working or driving.
•       Adjust the computer monitor if necessary to avoid slouching with your eyes glued to the screen.
•       Staying seated for prolonged periods of time can be disastrous to your body. Get up and walk around and stretch your back and shoulders to get your blood flowing.

Interval Training

Get Fit Faster with Interval Training

Workouts involving interval training are extremely effective. Studies show that you burn more calories with a 20 minute interval workout versus a 30-45 minute steady pace. Interval training is a formula that keeps your body burning calories even hours after your workout.

Interval training mimics sports with its start-and-stop motions with periods of sprinting or close-to-sprinting speeds followed by light intensity or rest. You can use interval training any way you want - running, cycling, swimming, skipping, on elliptical trainers, even walking if you alternate a speed walk and slow walk.

You can use interval training using any cardio equipment of choice and receive benefits in as little as 20-minutes. This is perfect if you just want a quick, challenging workout. Its over before you know it. As you progress and build up endurance and strength you can add more time to your interval training. 

What I like

Interval Variation I: Standard

The following is a typical interval workout You alternate the same period of low intensity with the same period of higher intensity.

1. 3 - 5 minutes warmup (light jog, low intensity, gradually increasing at the end of the warmup period)

2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)

3. 3 - 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)

Interval Variation II: Pyramid

This pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down.

1. 3 - 5 minutes warmup

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 - 5 minutes cooldown

Interval Variation III: Athletic

This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Take longer rest periods after the most strenuous interval.  

1. 3 - 5 minutes warmup

2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once

3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 - 10 times)

5. 3 - 5 minutes cooldown