Tip:
Get a good night sleep. Its amazing how much a lack of rest can affect our performance, our thinking and even our attempts to manage weight. When you don't get enough sleep (less than 7 hours), your body doesn't get a chance to rebuild tissues damaged throughout the day. This can lead to symptoms such as irritability, headaches, and general body pain. And because our stress hormones don't get a chance to restabilize over the evening, the end result can be an increase in body fat.
How to get a good night sleep:
1) Avoid caffeinated beverages after noon. Caffeine has a half life of 6 hours. Which means if you had a cup of coffee (175 mg) at 2 o'clock in the afternoon, there is still at least 80 mg left in your system at 8 o'clock. This is more than what is found in a serving of espresso. Decaf also has some caffeine in it as do many teas.
2) Winding down: Two hours before bed, start dimming the lights. That means turning off the computer and lap tops.
3) Don't stare at the clock. After you set your alarm, turn the clock away from you. You don't need to stare at bright digital lights all night long.
4) Keep your bed room cool and and as dark as possible. Light pollution can brighten up your room at night. 5) Stop worrying! No more processing when you go to bed. Work problems can wait. If there is an idea in your head, or something you don't want to forget, write out a to-do list before heading to bed. That way you don't have to worry about forgetting something in the morning. Sleep tight!
News
Exercise is good for your blood pressure!http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=16922820&query_hl=8&itool=pubmed_docsum
Training
Well, after a couple of weeks of getting over a cold, i FINALLY got myself outside for a ride. And i admit it, it hurt. It was windy and cold, but there was something quite wonderful about being outside...and on my bike. After taking some time off, i have rediscovered my passion once again, and I am looking forward to the next phase of my training - base training...
Friday, October 27, 2006
Tip:
Eat breakfast every day. Time is the excuse often cited for not having breakfast. Sitting down to breakfast is not only a calmer start to your day, but a healthy one. People who ate breakfast every day are able to maintain and lose weight. Why? Its a question of your body doing what it does best - protect the insides. If you skip breakfast, then your body thinks you are starving. So every time you DO eat, it will store extra carbohydrates with water, and may even convert some of it to fat. It takes 7-21 days for your body to form a habit - including a physiological one. That means after 3 weeks of skipping meals regularly, your body will keep everything that comes in.
News
Are the organic products you buy, REALLY organic?http://www.businessweek.com/magazine/content/06_42/b4005001.htm?chan=search
Training:
People often ask me what I eat during the day...so here they are..my Ten Big "Secrets"...(remember, this is what works for me. Some of you have dietary restrictions, allergies or intolerances to think about, so some of the things I eat may not be right for you).
1) I eat breakfast every day - no exceptions...
2) Time: I eat every four hours
3) Every meal (including breakfast) has the following : 0.5 to 1 serving of protein (which may or may not be dairy), one serving of a grain, and 1-3 servings of fruit and vegetables.
4) Convenience foods: I don't use prepackaged commercial snacks. Baked goods are made at home by me.
5) I prepare my lunch bag items every night, and pack it up in the morning.
6) I only use plain unsweetened yogurt - no gelatin, no sugar or sweetener or flavoring. I add fruit, or maple syrup to it.
7) I measure everything. My measuring cups and spoons are never put away. The yogurt is measured before i put it in my container, the maple syrup I add is measured. Any cooked rice, quinoa, millet or barley is measured out before it reaches my plate.
8) Grains: I eat different grains during the day - so that means no more than one serving of wheat per day. So that means the rest of my grains may include: quinoa, barley, brown rice, millet etc with my meals. I even replace the wheat flour in my baking and use spelt and buckwheat flours.
9) Treats: When I bake I try to replace as much of the recommended sugar (if not all of it) with either pureed root veggies or fruit (e.g. bananas, sweet potato or pumpkin). Hard fats such as margarine or shortening are replaced with canola or olive oil. Because of the pureed fruit you also don't need as much oil or eggs either. 10) and finally, the liquids...I drink water during the day. If i have any juice, its usually as pure as I can find it - e.g. orange juice, is unsweetened not from concentrate. Ok, I won't be giving up coffee any time soon, but i no longer add sugar or sweetener to my coffee or tea. If i do, its either honey or maple syrup (yes, measured!) But these day I have found that i don't really need it any more. I don't believe there is anything really shocking in there.
You will notice I eat whole foods, and a variety of foods. I plan what I eat regularly, and I don't spend a lot of time doing it either.
Eat breakfast every day. Time is the excuse often cited for not having breakfast. Sitting down to breakfast is not only a calmer start to your day, but a healthy one. People who ate breakfast every day are able to maintain and lose weight. Why? Its a question of your body doing what it does best - protect the insides. If you skip breakfast, then your body thinks you are starving. So every time you DO eat, it will store extra carbohydrates with water, and may even convert some of it to fat. It takes 7-21 days for your body to form a habit - including a physiological one. That means after 3 weeks of skipping meals regularly, your body will keep everything that comes in.
News
Are the organic products you buy, REALLY organic?http://www.businessweek.com/magazine/content/06_42/b4005001.htm?chan=search
Training:
People often ask me what I eat during the day...so here they are..my Ten Big "Secrets"...(remember, this is what works for me. Some of you have dietary restrictions, allergies or intolerances to think about, so some of the things I eat may not be right for you).
1) I eat breakfast every day - no exceptions...
2) Time: I eat every four hours
3) Every meal (including breakfast) has the following : 0.5 to 1 serving of protein (which may or may not be dairy), one serving of a grain, and 1-3 servings of fruit and vegetables.
4) Convenience foods: I don't use prepackaged commercial snacks. Baked goods are made at home by me.
5) I prepare my lunch bag items every night, and pack it up in the morning.
6) I only use plain unsweetened yogurt - no gelatin, no sugar or sweetener or flavoring. I add fruit, or maple syrup to it.
7) I measure everything. My measuring cups and spoons are never put away. The yogurt is measured before i put it in my container, the maple syrup I add is measured. Any cooked rice, quinoa, millet or barley is measured out before it reaches my plate.
8) Grains: I eat different grains during the day - so that means no more than one serving of wheat per day. So that means the rest of my grains may include: quinoa, barley, brown rice, millet etc with my meals. I even replace the wheat flour in my baking and use spelt and buckwheat flours.
9) Treats: When I bake I try to replace as much of the recommended sugar (if not all of it) with either pureed root veggies or fruit (e.g. bananas, sweet potato or pumpkin). Hard fats such as margarine or shortening are replaced with canola or olive oil. Because of the pureed fruit you also don't need as much oil or eggs either. 10) and finally, the liquids...I drink water during the day. If i have any juice, its usually as pure as I can find it - e.g. orange juice, is unsweetened not from concentrate. Ok, I won't be giving up coffee any time soon, but i no longer add sugar or sweetener to my coffee or tea. If i do, its either honey or maple syrup (yes, measured!) But these day I have found that i don't really need it any more. I don't believe there is anything really shocking in there.
You will notice I eat whole foods, and a variety of foods. I plan what I eat regularly, and I don't spend a lot of time doing it either.
Sunday, October 15, 2006
Tip:
Eating tip: watch out for muffins! Even the low fat ones can be loaded with sugar and calories. One low fat muffin can have as many as 500 calories and not many nutrients. Baking your own means you can control how much oil, sugar as well as which ingredients (ie types of flour) goes in to maximize nutritional value (as well as control serving size).
News:
Seduced by snacks? A researcher figures out what influences how we eat.
http://www.nytimes.com/2006/10/11/dining/11snac.html?pagewanted=1&ei=5087%0A&em&en=a911b55880c42f1a&ex=1160712000
Training:
What started as a little bug, has now turned into a good sized cold (bleh!). I am trying to get as much rest as possible...and in order to prevent anyone else from getting this fun little cold, I have had to reschedule some of you (i apologize for that!) So last week i mentioned about too sick to work and work out...now look at the symptoms, if the symptoms are above the neck (i.e. runny nose) then some LIGHT exercise is ok. But anything below the neck (fever, coughing, aches...) no exercise!
Eating tip: watch out for muffins! Even the low fat ones can be loaded with sugar and calories. One low fat muffin can have as many as 500 calories and not many nutrients. Baking your own means you can control how much oil, sugar as well as which ingredients (ie types of flour) goes in to maximize nutritional value (as well as control serving size).
News:
Seduced by snacks? A researcher figures out what influences how we eat.
http://www.nytimes.com/2006/10/11/dining/11snac.html?pagewanted=1&ei=5087%0A&em&en=a911b55880c42f1a&ex=1160712000
Training:
What started as a little bug, has now turned into a good sized cold (bleh!). I am trying to get as much rest as possible...and in order to prevent anyone else from getting this fun little cold, I have had to reschedule some of you (i apologize for that!) So last week i mentioned about too sick to work and work out...now look at the symptoms, if the symptoms are above the neck (i.e. runny nose) then some LIGHT exercise is ok. But anything below the neck (fever, coughing, aches...) no exercise!
Wednesday, October 11, 2006
Tip:
when eating at a restaurant, watch out for the following on the menu:buttered, fried, battered, hollandaise, bechamel, au beurre, sauteed, breaded (including tempura), cream, creme, roseeThese ingredients and descriptions tell you that the menu item will have added fat. Most restaurants are open to changes, including having sauces and salad dressings served on the side and asking for steamed or grilled items instead of fried. Don't be afraid to ask for special orders. This is YOUR meal!
News
Walking not enough! Remember exercise is about applying a stress the body adapts to. Doing simple walks that don't challenge the body is good to MAINTAIN a certain fitness and health level, but you need to progressively challenge your body to get it to IMPROVE. An interesting little study done in Alberta. http://www.eurekalert.org/pub_releases/2006-09/uoa-wne092006.php
Training:
Well a bit of a cold bug for me this week...so I am taking some days off and taking it easy. Remember if you are too sick to go to work, you are too sick to workout!
when eating at a restaurant, watch out for the following on the menu:buttered, fried, battered, hollandaise, bechamel, au beurre, sauteed, breaded (including tempura), cream, creme, roseeThese ingredients and descriptions tell you that the menu item will have added fat. Most restaurants are open to changes, including having sauces and salad dressings served on the side and asking for steamed or grilled items instead of fried. Don't be afraid to ask for special orders. This is YOUR meal!
News
Walking not enough! Remember exercise is about applying a stress the body adapts to. Doing simple walks that don't challenge the body is good to MAINTAIN a certain fitness and health level, but you need to progressively challenge your body to get it to IMPROVE. An interesting little study done in Alberta. http://www.eurekalert.org/pub_releases/2006-09/uoa-wne092006.php
Training:
Well a bit of a cold bug for me this week...so I am taking some days off and taking it easy. Remember if you are too sick to go to work, you are too sick to workout!
Sunday, October 01, 2006
Something for the women (sorry guys!) - an event coming up for Breast Cancer Awareness Month - the Blossom Event - a ladies day out in Ottawa
http://www.blossomevent.com/index.html
Tip
We just had a wood stove installed, and have been enjoying some nice fire heating this fall. As I set up the stove for a nice long lasting fire with some newspaper, kindling, and logs I realized how similar our bodies work to that fire -
We strike the match - fast fire. This is our 30 seconds or less source of energy. The sprinters 100 meter dash. Biochemically that is stored energy, called ATP, and another chemical called creatine phosphate.
We light the kindling - also fast fire, but a little slower than our match. The 500 meter run, one set of 5-15 reps...those are carbs being used, but the fast burn makes us feel "the burn". The sugars are being used without oxygen.
Then the logs - lasts longer - there's your 30 minute plus workouts...yep, those are carbs again, but this time oxygen is being used.
Eventually we have some nice embers that we nurse and tend to, to make them last - "fat burns in a carbohydrate flame" - We can't burn fat without burning carbs at the same time.
So just as we need the proper amount of kindling and logs to get a nice fire going, we need to eat balanced and health to keep the fire going in our bodies.
News
October is Breast Cancer Awareness Month!
Exercise may help reduce the risk of breast cancer.
http://www3.interscience.wiley.com/cgi-bin/abstract/112782434/ABSTRACT
Training
So we train and exercise, and we are told its good for us (e.g. see news item)...but don't forget the BIG REASON we apply stress to our bodies in this very specific way...so that our every day lives are so much easier (in other words, improve our quality of life)! This week I have been stacking wood for the winter...up and down our little hill a few times with wheel barrows full of logs is definitely a good way to put all those squats and lunges to good use! Not to mention good core strength so that the back doesn't get sore...
http://www.blossomevent.com/index.html
Tip
We just had a wood stove installed, and have been enjoying some nice fire heating this fall. As I set up the stove for a nice long lasting fire with some newspaper, kindling, and logs I realized how similar our bodies work to that fire -
We strike the match - fast fire. This is our 30 seconds or less source of energy. The sprinters 100 meter dash. Biochemically that is stored energy, called ATP, and another chemical called creatine phosphate.
We light the kindling - also fast fire, but a little slower than our match. The 500 meter run, one set of 5-15 reps...those are carbs being used, but the fast burn makes us feel "the burn". The sugars are being used without oxygen.
Then the logs - lasts longer - there's your 30 minute plus workouts...yep, those are carbs again, but this time oxygen is being used.
Eventually we have some nice embers that we nurse and tend to, to make them last - "fat burns in a carbohydrate flame" - We can't burn fat without burning carbs at the same time.
So just as we need the proper amount of kindling and logs to get a nice fire going, we need to eat balanced and health to keep the fire going in our bodies.
News
October is Breast Cancer Awareness Month!
Exercise may help reduce the risk of breast cancer.
http://www3.interscience.wiley.com/cgi-bin/abstract/112782434/ABSTRACT
Training
So we train and exercise, and we are told its good for us (e.g. see news item)...but don't forget the BIG REASON we apply stress to our bodies in this very specific way...so that our every day lives are so much easier (in other words, improve our quality of life)! This week I have been stacking wood for the winter...up and down our little hill a few times with wheel barrows full of logs is definitely a good way to put all those squats and lunges to good use! Not to mention good core strength so that the back doesn't get sore...
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