Did You Know? : Milk

you are not my mother - img via

I remember the days when I was little and we had milk in our cereal every morning and a glass of milk with every dinner. These days I reach for the Almond Milk. Oh how times have changed.
Over the last couple of years I've learnt more and more about milk and how it actually isn't that great for our bodies. Just recently though I discovered my last tad of knowledge about the side effects of milk that sent me into the "Absolutely No Milk" category.

Did you know?

• We are the only mammal that drinks milk from a different mammal? We are naturally only supposed to drink our own milk. Milk from a cow is meant to make a calf grow 8 times it's birth weight by it's 1st birthday. Calves grow to be 1000-2000lb animals! Babies also require milk from their mothers to grow quickly in the first few years of life but don't require cow's milk to continue growing afterwards.

• You don't require milk to get your calcium intake for the day. You can actually receive more calcium from other sources. Sesame seeds contain 90mg per tablespoon, 1 cup of broccoli contains 178mg and 1/2 cup of Tofu contains 258mg. The average daily dose recommended is between 700-1000mg. It's also not bad to take a calcium supplement if you are lacking calcium. People don't realize that we consume a lot of our calcium through our food we eat.

• It has been found that the majority of the world population is lactose intolerant (lactose is found in cows milk). Being lactose intolerant causes upset stomachs, digestive problems and unnecessary bloating. So why do we want those symtoms?

Now here's the fact that pushed me over:

• A majority of cows are milked while they are pregnant. This meaning that we take in a very large amount of hormones from the cow. These hormones can't be filtered out and have a great effect on our bodies. In studies this has shown to increase the risk of cancers, especially breast cancer.

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If you are still needing that "milk" in your cereal or coffee why not switch to Almond Milk? One cup of Silk Almond milk (unsweetened) contains 45% of your daily recommend intake of calcium.

Do you drink milk? Have you ever thought about switching over to Almond or Soy milk?

-Michelle

P.S. -This was in no way endorsed by Silk or any other Soy Milk or Almond Milk Company. This is solely based on my personal studies and findings.

Weekend Warm-Up : Extended Summer

Here in Vancouver we are having an Indian Summer and supposedly it's lasting for another 60 days. Good news to me. I'm not a fan of the rain. Yes, I know, I live in Vancouver, rain city.

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 This week I started off with some slight back pain but thought I would push through it because I joined a new gym (Trevor Linden gym). Well it was really stupid on my part and I ended up hobbling around feeling like someone was constantly ringing out my spine like a wet towel. Ouch! So I dedicated some time to get rid of the pain instead of the gym. A little meditation and yoga hit the spot. My back pain is usually caused my an emotional blockage (ie.stress). Every time I try to convince myself that it's an actual physical injury and try to stretch and massage the heck out it. This method only equals complete failure. Once I calm down and realize it's stress I take the right steps. Stubborn Aries here!

This Saturday I'm heading to the car dealership. I'm thinking of getting a Ford Escape. The 2012, not the new 2013. The new one reminds me more of mini van. I've actually wanted an Escape for years and years but always ended up with something different. My car right now is incredibly non functional for me. Only 2 doors and does not have room for any dogs. It's also awful on gas so hopefully I say good bye to the nice car and hello Escape.


Lovely Links:

• an update for your morning granola. Pumpkin Granola for the Fall season. Yum!
• actual legit reasons to skip your gym session. Listen to your body.
• i've mentioned having warm lemon water in the morning before and here are some more reasons why.
• completely agree with this movie date tip. Maybe try it out this weekend?

Hope you all have a wonderful weekend!
-Michelle

Travel : Cresent Beach, White Rock

I love the beach, the ocean and sun. It lives inside of me and I have an instant smile and calmess when my toes feel the sand beneath them.

There's a small town called Cresent Beach which is located in White Rock. White Rock is 40 minutes south from downtown Vancouver. White Rock also borders Washington, US. Cresent Beach a very laid back community with a majority of the residents being weatlhy retired people. The funny thing is that all the new aged hippies flock to Cresent Beach. It's full of yoga studios, unknown amazing restaurants and cute organic cafes. There is one main street which holds them all. At the end of the main street is the beach.

When I took time off during 2011 to venture into different industries in the business world, I would take my dogs along the path that follows Cresent Beach on days I had free. Hearing the waves crash against the shore cleared my mind and allowed me to let go of the stress of the day. I always loved going with my mom to Cresent Beach for a nice long walk and end up grabbing sweet hard ice cream at the end of our journey.

A couple weeks ago my mom and I wandered over to Cresent Beach just to sit by the ocean so we could take in the soft sounds and scents of the ocean. Afterwards we headed down to our favourite organic cafe, Sunflower. They have the best muffins I've ever had and they aren't tiny! We split a moist Blueberry Peach muffin and sipped on their delicious Saltspring Island coffee. Everything is handmade right there in the cafe and everyone who works there is incredibly down to earth. There's no other cafe where you feel like you're at home like Sunflower.

This time I spent with my mom was eye opening to me. It was a time when it really hit me how the chemo is affecting my mom. We used to be able to take long walks but now the walks have turned into strolls. The positive I take from this is that it makes us slow down in life. Appreciate each word spoken to each other. Appreciate the small things around us that we take for granted. Like the grapes we found in the garden patio in the back of a small bistro that we would have never seen before. Although this pains me to see her feel confined by the cancer at the moment, I know this will soon be over and she'll be right back to where she was. There's lessons to be learned right now and then it's time to move on with the positive healthy future.

Never forget to be in the present moment and appreciate the people and things around you.

-Michelle 

Healthy Weight : Keeping Smoothies Skinny

Beware: Smoothies are usually considered a meal and I'm a Smoothie Freak! Love em!
 

Smoothie Art

A large percentage of smoothies that are offered at on-the-go places have the same amount of calories as a meal. Liquid calories can be dangerous! There is also a large amount of sugar in smoothies (natural or added) and should be consumed in the morning or early afternoon so your body can burn off all that extra energy/sugar.

There's also healthy smoothies and then there's "smoothies" which are actually just milkshakes in disguise. Smoothies can be a great meal replacement if made correctly and be amazingly beneficial to your health. Adding Kale into your smoothie everyday is an easy way to get those extra greens.







A run down of some of the smoothies offered at "on-the-go" places:

Jugo Juice - a fav "on the go" one

Mc Donald's Peach Smoothie - 545g serving

320 calories / 70g carbohydrates (sugar) / 65g of sodium

Dairy Queen/Orange Julius - Strawberry Banana - 587g serving

320 calories / 82g carbs / added sugar and fructose corn syrup

Booster Juice - Mango Hurricane - 24oz

336 calories / 78g carbs (sugar)

Starbucks Strawberry Banana Smoothie (soy) - Grande

290 calories / 58g carbs (sugar)

To give you an understanding of how it compares to a restaurant breakfast:
A waffle at IHOP (no syrup/no butter) is

310 calories / 37g of carbs

Now I'm not saying go grab a waffle instead of a smoothie but I'm showing you that a smoothie is pretty much a meal and can sometimes be considered an unhealthy meal if you don't know what's going into it.

The BEST thing to do : Make them at home so you know what is going into them and how much is going into them. That way you can also make meal sized or snack size.

Here's an example of a smoothie I make at home most mornings for breakfast:
  

Magic Bullet - your best friend in the kitchen!



• 1 small frozen banana
• Handful of frozen mango chunks
• Handful of blackberries
• Large handful of Kale
• 1 scoop of Vega (Natural) Energizing Protein Powder
• 1 tablespoon of Flax Seeds
• 1/2 cup of water
• 1/2 cup of almond milk

Blend! and slurp!

Amazing added ingredients for smoothies:

Kale : High in Vitamins A, C & K. Great source of Iron and fights fatigue. I can notice a huge awesome difference in my skin when I add Kale.
Flax Seeds: Great source of fibre and Omega 3's.

Chia Seeds: High in calcium, iron and magnesium. They also contain Omega 3's.
Coconut Water: Filled with potassium and 5 different electrolytes. My favourite brand is Zico.

To milk or not to milk?
I'm not a fan of using milk but instead I like to use almond milk or soy milk. I find that milk is not easily digested by anyone and causes more harm then good.

What do you put into your smoothies? Are you a smoothie lover?

-Michelle



8 Healthy Ways to Start Your Day

Are you morning person or are dragging your butt to get going?



Sun Salutation - via

 Me - I'm a huge morning! I love rising early before everyone else gets out of bed. I love the calmness of the morning and being able to hear all the sounds of nature outside. There is nothing like a crisp cold morning and watching the sunrise to revitalise you.

I find that how you begin your morning sets the tone for the rest of the day. Setting your morning off with a healthy routine leaves you wanting to live the rest of your day on healthy tone. I know that too often we can get caught up in the hustle and rush of the morning which leaves us feeling disconnected and lost. Making time for yourself in the morning is one of the keys to great health. It doesn't have to be complicated but adding some small steps and easy healthy habits can change your wellbeing. I've listed a few of my favourite habits that I do on a daily basis or a couple times of week. My best advice is to listen and observe what makes you feel the happiest. That is the goal when starting off the day: to bring happiness and love to yourself so you can share it with the world.

8 Healthy Ways to Start Your Day:

1. Warm Water with Lemon : this combination helps to get your digestive system going and also to jump start your metabolism. I also recommend drinking lemon water with filtered water through the day. It's great for your body and actually helps with weight loss.
2. Meditation: If this is new too you, I have one word for you: Patience. There is no right or wrong way to meditate. I've found the best way for me is to play some Reiki music (you can find it on Youtube), sit on a fluffy pillow so my bottom is raised a bit, cross my legs and place my hands with palms facing up on my knees. Focus on your breathing. Inhale for 6, pause for 2 and exhale for 6, pause for 2 and repeat. Focusing on your breath can create stillness in your thoughts.
3. Choose a mantra, an intention or word (or all 3) for the day: Creating a path for the day lets you have a focus. Having a mantra or word to fall back on when life becomes hectic or stressed always helps your to restart and become calm. For example: my word today is "gentle". Whenever I catch myself rushing around or speaking harshly I utter the word in my head 3 times and I instantly feel at peace.
4. Sun Salutation or Yoga: I love Yoga in the morning. It's a great way to gently exercise your body and mind. The sun salutation is my favourite practice. It feels very natural when you are performing the routine. The image above is a cute chart on Sun Salutation and here's a video I often refer too if needing a little guidance. If you are just beginning here is a more instructional video.
5. Be Still: If yoga and meditation is just not your vibe right now then the next best thing is just to be still and present. Grab a tea or coffee and sit still with no distractions. Reflect on the day ahead with a soft and positive outlook. Just breathe. Let there be relaxation and calmness.
6. Exercise: builds energy for the day. It can be any form of exercise. A small walk around the block, a run or anything that gets your body moving. This sends signals to your mind and body that it's time wake up and gets your brain sparking and metabolism going. Exercise in the morning actually has a great effect on what your eat for the rest of the day. When you go to reach for that unhealthy snack you will take a second and think if it's worth wasting the time you spent exercising in the morning.
7. Journal: The morning is a great time to write and get all your thoughts out of your head. Once they are all on paper it's easier to organize your thoughts, realize patterns or find new ideas through your notes.
8. A Healthy Breakfast: it's the most important meal of the day. This meal should be full of protein and provide energy. Fruit in the morning helps activate your brain. Breakfast is also a great way to jump start your metabolism. Make sure that breakfast leaves you feeling comfortably full so you don't run out of energy before lunch.

What are some of your healthy morning habits? What is your morning routine?

-Michelle