The Soda Pop Ban Debate

What's your opinion of the ban on super sized sodas in New York City?

I think it's a good idea. People don't realize how many calories they are consuming and how much sugar is in them. People also don't take in account the amount chemicals they are consuming when they drink the diet and normal soda pop. Over time a large consumption of soda pop can catch up to your health and cause harm.

I understand that everyone has a right to choose what they eat or drink but we are still in the times of extreme marketing and advertising that hypnotise people and then have them addicted to the sugar.

Check out this infograph that presents some interesting facts:


Source: everyday HEALTH


-Michelle

Healthy Weight : Halloween Candy Comparison

Oh those little bars of sweet goodness. How can anyone resist? Before you reach into that bucket or bowl, let's go over the facts and maybe it will make you think twice.

#1 turn off: It's SUGAR and when we eat sugar it has us wanting more in mere minutes. The chocolate bars are also loaded with preservatives and chemicals that cause harm and discomfort in our bodies.

I've gathered a couple of my favourites from the past :

• Resse's Peanut Butter Cups : 80 calories - 4.5g fat - 7g of sugar
• Peanut M&M's : 93 calories - 4.7g fat - 9.1g of sugar
• Skittles : 80 calories - .8g fat - 15g of sugar
• Butterfinger : 100 calories - 4g fat - 11.5g of sugar

Why not opt for one of these 100 calorie snacks that will actually do your body good and provide proper energy.

100 calories =

• 3 cups of air popped popcorn
• 1 cup of baby carrots and table spoons of hummus
• 1/2 Larabar

and if you are craving more of a sweeter taste:

• 5 Hershey's Dark Chocolate kisses
• fruit is always great a better choice when you are needing something sweet

Although it's not that exciting to choose the healthy snack, it's important to remember that those calories add up quickly. If you choose to have 3 of those "small bite" chocolate bars in one day, you would have to do an hour of moderate exercise (fast paced walking) to burn off those 300 calories.
Why set yourself back?

When you have a craving for candy or treats how do you avoid the temptation?

-Michelle
Holistic Health Coach

Motivation for a Sleepy Monday

Yaaaaaaaawn! okay... enough of that. It's time to hit the street running and get energized for another week of so many possibilities and opportunities.

Here's some Motivation & Inspiration to get your week started!

In this world - there is NO ONE else LIKE YOU! You are one of a kind.

img via

No one talks like you
No one smells like you
No one listens like you
No one thinks like you
No one believes the same things as you
No one has the exact opinion as you
No one sees the world like you
No one remembers what you remember
No one loves the same way as you
No one can be you

Don't try to be someone else or act like someone else. You are beautiful and brilliant in your own way. No one can be like you.


Be The Best Version of YOU





-Michelle

Fitness Love : Nike Plus & Free Run - Running Shoe

I'm a huge gadget/techy geek at heart and I love finding the best app for anything.

Nike Free Run - LiveStrong Edition

I've had Nike Free Runs for a couple years now and I LOVE them! I never bothered to get the sensor to go in them to connect to my Iphone as I wasn't really into running for a while because of my problems with my back. Just in the past year my back has gotten tremendously stronger and it was time to start amping up my runs. It was also time to get my geek on!

Last week I went out and bought my Nike sensor and an arm band for my runs and hikes. Scott and I headed up for a hike/run at Buntzen and it was awesome to finally see our distance, speed and calories burned. It also got us reved up to push ourselves a little harder. The next time we went out we ended up doing 11km and accomplishing some major hills. This past Tuesday we were ready to beat our 1st time - Oh we nailed it! Our competitive nature has kicked in.

This app has got us wanting to get out more often, try new routes and push ourselves. I highly recommend it to anyone who is looking for a workout app. It's interactive, you can see your results online and compare your efforts to the community.
 

Left: Large Hike Run - Right: Trail Run (time to beat)


Has anyone tried the Nike Fuel Band? I'm going to be downloading the running app tonight but afraid that it won't work while I'm running the trails that is out of cellular signal.

-Michelle

How Soda Pop Affects Your Health

I've always wondered how drinking a colored brown beverage was in any way benefiting my health.

Recently there has been lots of chatter about how Coca-Cola causes Cancer. So I went searching to see if pop had any benefit to our health. Guess what I found, pretty easy to guess... it has no benefit at all. So why do we drink it? Maybe because it's convenient, tastes good (I'll admit), and we just might be addicted to pop.

Regular pop contains loads of sugar and the diet-pop contains aspertame which makes you crave sugar. This leads to you wanting more pop, another sugar high. Pop also contains sodium (ie. salt) which leaves you thirsty, wanting more pop. They cycle continues on and on. A majority of people create a habit out of drinking pop which is hard to break. For instance: grabbing a pop when you walk in the door from work or grabbing a pop when you have dinner.

image via

So how do we break this habit?

I have 5 Tips to Break the Diet Pop or Regular Pop Habit:

1. Flavor your water with lemon. This is great in the summer time when you are looking for something tart and refreshing
2. Cut up a small amount of fruit and let is soak in a jug of water in the fridge. I like to use strawberries or oranges.
3. Freeze fruit into ice cubes. Then you drop the ice cubes into your water. I usually choose to muddle some kiwi to make fruit ice cubes.
4. Add a shot of fresh or low sugar juice into a glass of water. Make sure to avoid drinking juice by itself as it contains a large amount of sugar which can spike blood sugar levels (causing you to want to eat).
5. If your on the run and really need something totally different, I've found that the Vitamin Water ZERO drinks can quench my thirst without spiking sugar levels or leave me thirsty again.

Have you beat the Soda Pop cycle? Leave me a comment below or tweet me your healthy alternatives to pop.

-Michelle



Weekend Summary : Fireworks and Rides

Hello lovely people!
This past Saturday was one of the busiest Saturdays I've had in a long time...

My BF and I started our exciting adventure by taking the bus to our local fairgrounds/amusement park called "Playland". The company I work for put on this event day in which they paid for our admission and had a BBQ inside the park. I've been to Playland many times but recently I've had no want to go. It's in much need of an upgrade. The last few times I went on the crickity old wooden roller coaster, I've walked off with bruises from being thrown around lol. We made the best of it and it was nice to see people from work out of the office.

After a couple hours at Playland we headed downtown Vancouver to watch the Honda Celebration of Light Fireworks. This is our annual fireworks display that is on a large barge right off the beach downtown. It's always a guranteed spectacular show put on. It runs on 3 different nights and each country in the competition has a night to display their talent. We got to see Vietnam. The fireworks go to music which you can tune into on the radio. On Saturday it attracted 300,000 people to the shores to watch.

Fitness Goals for the week:

• I love this routine that FitSugar posted. I'm going to add these quick little routines to my cardio in the afternoon.
• I'm also going to beat my time in running my 4k trail with my dog.
• I'm going to do 3 sets of abs each day.

What is your fitness goal for this week?
-Michelle

Daily Healthy Eating Plan - Does timing matter?

Did you ever wonder if eating certain foods at certain times made a difference in your diet?


A Colourful Salad for Lunch or Dinner (no added fats)


From my personal experience - it actually makes quite the difference. I find you can control weight, food cravings and your digestive system.

3 Tips for Your Meal Schedule in the Morning:

1. A glass of warm water first thing in the morning before any other food or liquid helps your metabolism and digestive system get started.
2. Eat your whole Fruits seperate from any other food (ie. fats, protein, etc.).
3. Wait 2 hours after a fruit to eat any fats/protein

3 Tips for Your Meal Schedule in the Afternoon/Dinner:

1. Try not to have any fruit after 12 (noon) so you can avoid spiking your sugar levels.
2. Noon is a great time to have a whole grain carbohydrate. Try not to have carbs in the evening as it takes more for your body to burn them off.
3. Have your last meal 2 hours before you go to bed - this helps with digestion and let's you mind be at ease when you do go to sleep (no more dreams keeping you up).

Have you come across any food timing tips that seem to work for you and your healthy diet?

-Michelle

#WIAW Series - Fitness Theme

I've joined the "What I Ate Wednesday" #WIAW series created by Peas and Crayons.
 


The theme for July is too focus not only on the healthy food but what your fitness focus is. So here is my #WIAW for July 18th (yea yea it's Thursday now but hey... better late than never).

Breakfast: Strawberry, mango, banana smoothie. Added one scoop of Vega Natural Energizing Protein powder. 1/2 cup of water and 1/2 cup of almond milk.

Snacks: Small nectarine, celery sticks with hummus dip and two mushroom caps stuffed with crab.

Lunch: Green salad with a tomato, orange pepper, sesame seeds and tuna. Balsamic Vinegar/Olive oil dressing.

Dinner (not pictured): Cod fillet with a sprinkle of panko crumbs on top. Side of green beans with Serrano pepper.

Fitness: This week I focused on getting back into my usual fitness routine. I was away in Seattle on the weekend and then sick for a couple days. It threw me off but yesterday was the first day I felt back to normal. I went for my usual morning HIIT run with the dog and after work I went and played tennis with the BF. Like usual there was lots of laughs and the usual competitive spirit from both of us. We played for about an hour.

How are your fitness goals coming along this summer? Keeping to them?

-Michelle

Are You Living Up to Your Full Health Potential?

Now and again I ponder: am I living up to my full health potential?


img: via

Am I doing everything in my capabilities to feel good about myself from the inside out?
It's good take a moment and re-evaluate your health and see if you are living up to the full potential you are capable of doing. Taking this time to consider your health gives you a chance to see where you can improve.

I know with my body that it is capable of looking a certain way. I am able to have a body that is fully toned and I am capable of working out for 80-100 minutes a day. Am I currently living up to my full potential? - No. This means for me, it's time to re-evalutate and see where I can get back on track and improve. I know how my mind feels when I am at my full health potential and it's amazing. Being at that point is in my control.

Everyday we make the decision on how we are going to feel. What you put in your mouth determines the way you feel. You may pick up that candy bar and feel great or you may feel guilty/terrible but only you know how it's going to make you feel about yourself. These are the decisions that come across your plate everyday. I know that working out more than 30 minutes a day makes me vibrant and transforms my body. Exercising creates a healthy mind for me where I am able to be present when choosing, cooking and eating my food. It is my choice to work out or not.

I'm going to choose to live up to my full health potential!

This is a typical day in my FHP plan:

• 30 minutes of HIIT in the morning
• 10 minutes of abs workout
• Drink half my body weight in water
• 2 green teas
• Breakfast Smoothie (only fruit of the day)
• Handful of nuts or a healthy grain
• Lean mean green lunch (veggies & lean protein) or Omelet
• Veggies with hummus dip
• 60 minutes of running trails or playing tennis
• Lean mean green dinner (fish and veggies)
• Rest time (7 hours of sleep)

Now it's your turn: Are you living up to you FHP (Full Health Potential)? Where can you improve to be at that place where you know you are able to conquer the world?

-Michelle

Healthy Food Substitutes - Choices

Did you know we make an average of 35,000 choices a day ?!

Substitute Sugar Sauces with Fresh Salsa on Fish & Meat



With all that running through your head no wonder we it's difficult making healthy choices. Sometimes a simple decision though can have a tremendous affect your health. One decision that we should all strive to do everyday because it's so simple, is making simple food substitutions. The amount of calories, fat and sugar you can save from your body is incredible and with only one simple swap. I know it can be difficult sometimes when your in a rush, trying to figure out a meal but compared to having to an extra 30 minutes of cardio to burn off that unnecessary intake... hmm I'll go for stopping and thinking!

Here are a few of the simple food substitutions that I find easy to integrate into my daily diet:

• Instead of using rice as a side or in a recipe, I like to use Quinoa as my substitute. I find that quinoa takes on the same texture as rice and it also has the same type of flavor. It's easy to use just like rice. The Quinoa Queen has some great recipes on her blog. I'll be posting my quinoa "Fried Rice" dish soon.

• Salad dressings can be a killer to your diet. A healthy easy alternative to the store bought is Olive Oil, Balsamic Vinegar, a touch of Dijon mustard and seasoning (try to avoid salt). I make a batch each week and store it in a recycled bottle in the fridge. This makes it easy just like the store bought salad dressings minus the unwanted additives.

• Greek yogurt is a great substitute. You can use it to substitute sour cream in recipes which has the same taste and texture. I like to substitute the store bought fruit yogurts with Greek yogurt. I just add some cut up fruit and if I'm craving something a little sweeter I will add a teaspoon of "no sugar added" jam to it. This way I am controlling what is in my yogurt.

• I'm not a huuuge fan of chips (more of a sweets girl) but instead of reaching for something processed and deep fried a great alternative is Kale Chips. Ok.. hear me out - they actually taste good! Surprising, I know but give them try. Michelle over at Find Your Balance has a great recipe for Chili Lime Kale Chips. I like to just bake them with olive oil sprinkled on top, a dash of sea salt and sesame seeds sprinkled over.

What food substitutes do you use/make? I always love hearing about different ones so please leave me a comment below if you've got one you would like to share.

-Michelle

MIA - House for Sale

Hello ?


Sorry I've been MIA for a bit. We are in the midst of helping my boyfriends parents sell their home privately (house on the river - will be sold quickly) and we are buying a townhouse at the same time. Lots going on!

 

Over the weekend we were able to take an hour out of cleaning and get outside. It was nice to get some fresh air and enjoy the outdoors. We headed up the mountain to Buntzen Lake where there are some trails that go along the edge of the water. All the berries are ripening and you have to keep your eye out for bears. At times that can get a little uneasy! Keena (one of our dogs) always helps us with her nose up high, ready for anything.

Has life been pretty hectic for you? I've heard lots of people talking lately about how they have a million different things going on. I guess it's time to do some prioritisation.

-Michelle

A Look @ Positve Affirmations

Affirmation: the assertion that something exists or is true.

"What you believe is what you become"



Source: Love To B - Inspirational Design

Affirmations are a great way to control the thinking that goes on in your mind. To be in control of your thinking creates a better, positive surrounding for yourself. An affirmation is simply to make a statement that you believe with all your energy to be true. Affirmations can create a positive state of mind and keep you in the present moment. Affirmations can bring you courage, strength and empowerment. I choose to say my affirmations 3 times in my head as it feels more solid to me this way.

 I love to use affirmations while I am:

Going for my morning run: It's a great way to set the pace for the day.

•  Example: "Today is filled with opportunity. Everywhere I look I can see it, and I trust my intuition to follow where it leads". Simple and meaningful: "I am Grateful for today!" or "Things always work out well for me".

Driving in my car anywhere: A nice reminder to stay alert and safe.

• Example: I will arrive on time, safely and secure to my destination.

Eating: Helps to bring consciousness to what your eating and how you are eating.

• Example: "I choose foods that are nutritious to my health" or "With every bite I take my body receives all the proper nutrients".

Working: A great way to help work run smoothly.

• Example: "Fresh creative ideas are coming to me every day" or "I choose to give my best 100% of the time".

Exercising: Keeps you moving and motivates you to push yourself a little farther or harder.

• Example: "I have an abundance of energy to exercise and feel healthy" and "I am getting stronger everyday".

Laying down before Bed: Creates a calmness and relaxation before you fall asleep.

• Example: "I wake up each morning on time, refreshed and with energy, ready to begin the day" or "Everything in life happens with perfect timing".

Do you use affirmations? Are they daily or when you need that boost of confident, positive energy?

-Michelle

Monday: off on the right foot: Getting Back on Track

Where do you need to get back on track in your life?

Tomorrow is a new day to start over!

With my recent offbeat week and spending the whole weekend house cleaning where I choose to eat nothing of the healthy kind, it's time for ME to get back on track. After eating processed foods in the last few days my body has given me a huge signal, "that's enough, thanks!". My mood has turned sour and my body looks a little, let's say..... puffed out.


Here's some tips of how to get back on track health/food wise:

1. Accept that you were off your plan for a bit and now move on (no pitty party invites put out)
2. Start slow. Think about each meal and have it planned in your head. Going back to the basics and reviewing your diet plan can help you stay on course. Planning your meals also helps you avoid the last minute "I don't know what to eat.... snacks look good" that leave you unfulfilled and still hungry.
3. Remind yourself of how good it felt when your body was living off of clean food. Yes that ice cream cone dipped in chocolate may look really good right now and may take that edge off of your sour mood but I bet the feeling of being clean and lean feels 10 times better. 
4. One step at a time and soon it will all just be natural habits again.
5. Water, water, and some more water. Remember that water is a huge part of being healthy and can help clear out any of those lingering toxins. Nasty buggers.

How do you get back on track? Any tips?

-Michelle

Monday, off on the right foot : train harder with each workout

Intention for the week ahead: Train harder with each workout.
 

Get out of the comfort zone!



My workouts in the morning are going great but I was to amp up my daily routine and push myself out of my comfort zone. I'm going to ensure that I make time for an afternoon workout as well. With each workout I will move a little harder and go a little further. Pushing yourself makes the body respond better as it has to guess what is going to happen next. When the body becomes accustomed and knows what move is next that is when you can start plateauing. Doing the same routine all the time can cause you to become bored and you slowly start backing out of your routine.

The best thing about this... I'll see some results by the weekend which will boost up my confidence. Sounds like a win -win to me!

How are you going to push your self and get out of your comfort zone this week?

Here's to being my own Boot Camp Instructor this week!

-Michelle

Monday: off on the right foot

It's Tuesday, I know.... Monday was a holiday here in Canada.

Someone else is enjoying my new healthy habit

Intention of the week: new habits created - turn into a way of life.

I created some healthy habits last week: HIIT training in the morning, walking in the evening and no carbs after 1pm. These habits were easy to create as they gave me so much more energy. I'm extremely excited to have more energy (iron deficiency post to come). When the weekend hits, I find that's when you can let your new healthy habits slip out the window without noticing it. I was a good girl this time and kept up my healthy habits through the long weekend. So my intention this week is to make my new habits just a way of life. Ensuring that they don't just wander off.

Here's some helpful tips to keep up the healthy new habits:

• I've found it easier to have 3 new habits than just one. 3 habits are alot harder to toss out the window than just one.
• Remind yourself everyday of how these new habits are going to benefit your life today and in a month.
• Finding ways that your new habits benefit others will help you stay motivated. Since I've decided to run in the morning again, the dog is alot happier ;)

Here's to a healthy week full of healthy habits!

-Michelle