Be a Smart Consumer

On rare occasions when I actually choose to spend my time watching a television, I see loads of advertising about "food", or things I refer to as things that pretend to be food. The endless brainwashing attempts and ramming of marketing down our throats are just one of the reasons I can't watch television for anything longer than an episode of South Park. Sure, I could PVR it or something and skip through it, but to be honest, I'd rather just work out or read some nerdy literature about food. Anyhooser, if there is one thing I learned about watching TV with my mom when I was a kid, is that...guess what...don't believe everything you see on TV.

Television is one of the best places for the Food Industry to market to us. The Food Industry is just that - an industry - and their job is to make consumers out of all of us. They do all sorts of things and spend all kinds of money on advertisements to get you to buy their food. They lie to you. They mislead you. They prey on your lack of time with your busy life, by making "foods" that are easy for you to take out of a box and prepare. They make these cheap and dirty items affordable so you buy them instead of healthier options that are more expensive. They "enrich" foods with things like Omega 3s and tell you things like there are no trans fats in your products, because you've heard that trans fats are bad, and that Omega 3s are good. They own businesses like "Brand Power" to "help you buy better" (WTF?! I'm pretty sure I've got this spending money thing figured out). They make up things like "Sensible Solutions" to manipulate you into purchasing things that you think are healthy for you. Do a little research on some of those "sensible" solutions. Did you know Kraft Dinner is considered a "Sensible" solution? Yep...that white flour processed junk with powdered chemical cheese...how is that sensible?

They are dirty, Sneaky McSneakertons that will stop at nothing for your buck - period. They've got it made really - they make a living off what people need to survive - food. Although, it's not really food - they sell cheaply made stuff that resembles food, and your body doesn't know what to do with it. The human body doesn't recognize the crap that's in these foods, and so...you become obese and disease ridden while these guys get rich.

But... the fact of the matter is ...no matter how dirty and sneaky these guys are, we are all responsible for what we put in our bodies, and they are not the boss of us. Period. It is up to each and every one of us to look after ourselves and our own bodies. Your governments are NOT going to look after this for you. You need to remember that those in the food industry are also taxpayers, and your government's job is to keep everyone happy. This is why what people are permitted to advertise is so vague, and what is considered "natural" is vague. Your government will keep as many people as possible happy, including the food industry (well, part of that is because there's a whole pile of incestuous type relationships between governments and industry, and they fund all sorts of things, but that's a whole other story)

So what do you do?

First - remember that without consumers, the food industry would not exist. If they want my money, they have to give me what I want. This is my personal stance, and it's how I shop. This means you can use your dollars as your voice. You do this every single day, when you buy your coffee, your gas, and of course, your groceries. Buy local products from Farmers Markets, and Organic Markets. When you go to a supermarket and see a customer comment card box, fill it out, and ask them to carry more local and organic items. Every time I think I am too busy to stop to fill one out or ask a question, I make the effort, and guess what...it takes me less than 2 minutes to do it. I even call and email stores to ask them where the Canadian produce is - feel free to do that as well. If there are enough of us asking for real, whole food, it will be supplied. Look at the organic industry - it used to be next to impossible to find organic produce, and now we have stores dedicated specifically to the organic market. We have businesses that deliver organic food, and even the big supermarket chains are providing it. It's because consumers demanded it.

Second- Don't believe everything you see on TV. The stuff you see advertised on TV is paid for by the food industry. Personally, I just don't buy any type of food I see advertised on TV or anywhere else for that matter, because I know if it's being marketed on television, it is not a real, whole food. Remember - a local farmer would not have the money to pay for such expensive advertising. He's busy looking after his crops.

Third - Do you know that every time you are "too busy" to make your own food, and rely on what's in your cafeteria at work for lunch, or stop at Timmy Ho's for breakfast, you're putting money straight back into the pockets of the Dirty McSneakertons in the Food Biz? I'm not saying never go out for lunch or dinner - I love to enjoy a dinner out with my friends - I'm suggesting that making it a habit to rely on someone else (who does not live in your house - and no, this does not mean get your wife to do everything for you!) to make your meals is not only making you fat and unhealthy, it's supporting the Food Industry. Get up 15 minutes earlier and make your own quick, healthy breakfast. Pack your lunch the night before. Eating healthy is cool!

Look, if you're happy in your body and would like to continue along your merry way being oblivious to all of this, or really don't care about what you are consuming, then by all means - have at it. That's your choice, and it really is not up to anyone else to judge you for it - I sincerely mean that. But, if you're curious about what's really going on in the food biz, and want to make some personal changes, do some research. Eat real, whole food - nothing packaged or processed. It's pretty simple, really. Check out the film Food Inc - here's a link to it...www.foodincmovie.com The more of us there are simply shopping for whole real foods using our dollars to make a statement, the easier all of this will become, and the more affordable it will be for everyone...which is how things SHOULD be.

Eating Well on the Run

As a fitness instructor & personal trainer, I constantly run from class to client. I'm often on the go for the entire day and if I want to fuel my body so I can actually do these workouts, I need to eat the kinds of foods that my body will thank me for and give me the energy I need. Normally I'll pack something at home and bring it along, but there are always days that I'm in a hurry and didn't make the time to make my food. Notice I didn't say I don't HAVE the time...there are 24 hours in a day...all of us have the time, it's just what we choose to do with it. When you make eating healthy a priority, you find the time :-)

First, I always have my water bottle with me. Stainless Steel (not aluminum - stay away from those), full of water. I bring it with me everywhere to make sure I never have to go without. Water is crucial for so many functions in our bodies and without it, we would die.

Second - I always have fresh fruits and veggies in my fridge that I bring along wherever I go. If you ever took a look in my bag, along with my hairbrush and lipstick, sports bra and a pair of runners, you would find a nectarine, blueberries, orange, or some other fruit, maybe a small bit of almonds or mixed nuts in a container or some carrots. I Always always ALWAYS have fresh handy fruits and vegetables around. When you get home from the supermarket (hopefully the organic market, or the farmer's market of course!) chop up your veggies, put them in some water in a container in your fridge & you have them ready to rock when you are. Remember to store them in GLASS containers, and ditch the plastic crap we've all been using for years. (Check out Jillian Michaels' book "Master your Metabolism" to see what kinds of damage the chemicals in plastic are doing to our bodies and endocrine systems and you'll steer away from it for good!)

Protein Bars are good on the run, but ONLY if they're natural and not full of crap. Good ones are hard to find, believe me! Try the brand Elev8Me - they're a Canadian product with very few ingredients in them. Gluten, wheat, and dairy free, and some without any sugar (except naturally occurring). You can buy them at London Drugs, some health food stores, and of course, online. My fave is the Blueberry Cranberry GogiBerry Boost - check out the ingredients: Whey protein isolate, dates, organic raisins, almonds, apples, cranberries (cranberries, apple juice, sunflower oil), blueberries, goji berries. That's it. Awesome much?!! Here's their website:
http://www.prosnack.com/

LaraBars are also a quick easy snack. Less than 5 ingredients in them and lots of flavors. You can get them at Costco, organic stores, and drugstores. They don't have much in the way of protein but if you're starving on the go and need to grab something, pick one up instead of some dirty, chemically protein bar or muffin.

A great place to pick up lunch is actually Planet Organic. Instead of heading to Subway for high-fructose corn syrup bread and processed cured meats that cause cancer, liver and heart diseases (mmm!! Subway anyone?!), head to the deli at Planet Organic instead. If I ever need to stop and pick up lunch, I head there to grab a couple of lovely organic salads. Hale to the Kale is one of my faves, Beet and Fennel salad, Wild Rice and Pecan, and their vegan sweet potato salad is dee-lish! They've got something for everyone - some have meats in them, others are dairy free, gluten free, vegan...check it out. They'll even let you sample a taste before you buy it so you know you like it :-) Remember when buying organic that just because it's organic doesn't mean it's good for you - you still have to read your ingredients for things like excess sugar in its many forms.

I will also stop if I must at a regular supermarket to grab a veggie or fruit plate. If the fruit comes with a sugar dip, I just toss it out and eat the fruit - it doesn't need sugar. Hummus is great for dipping carrots and veggies (instead of ranch) but again - read the labels to make sure the hummus you're buying isn't just chemicals. Planet Organic also sells several types of delicious hummus and dips. Even Starbucks now has a fruit & cheese snack, and a veggie & hummus plate. I'll grab one there on a very rare occasion.

I don't ever go to fast food joints. They disgust me on so many levels - I cannot even begin to express how little respect I have for these establishments that actually make money of poisoning human beings. Even past that, as a vegetarian it's nearly impossible for me to find anything that isn't contaminated with meat in a fast food joint, there is absolutely nothing healthy at any fast food restaurant. The things that are sold as healthy options are loaded with sugar and junk, and are merely cheap, disgusting fuel that I don't give to my body, and neither should you. Your body is worth more than that. The other options I've already noted are just as easy, cost about the same, and best of all - I get actual nutrition from them - and after all - isn't giving your body nutrition the whole point of eating?

How to Limit/Eliminate Excess Sugar in Your Diet

Sugar, including all the fancy/tricky named relatives and friends of it, is one of the worst things you can eat. It's poisonous. It's as addictive as nicotine. Ever tried to quit smoking without Jonesing like a madman for a lung dart? It consumes your thought process, your body goes through withdrawls...the idea that something we can eat could do that to us...well, that's just crazy to me! Here are just a FEW things that sugar can do to your body. Keep in mind, there are several more...these are just the ones I think are the worst.

Sugar actually suppresses your immune system. WTF?!! It can cause behavioral problems in children, including hyperactivity, temper tantrums, anxiety, and an inability to concentrate. I wonder if all these kids that have been diagnosed with ADHD have a lot of sugar in their diets? If they're typical North American diets with processed foods and sugary "fruit snacks"...well, you do the math. Sugar causes significant increase in triglycerides (aka =FAT...and not the good kind!) and also creates food allergies, and several other diseases such as diabetes, high blood pressure, cancers, obesity and arthritis. Again - these are just a FEW of the many horrible things that sugar does to your body. Read "The Sugar Blues" by William Dufty. Your heart will drop into the pit of your stomach.

Because this sneaky little bugger finds its way into almost every food you could possibly think of, you need to look for it in the foods you buy. I actually found sugar in the ingredient list on a perogy filling a while ago if you can believe it. First, you need to know what some of its many names are:

• Sucrose, fructose, dextrose, glucose, (basically anything ending in "ose") and ESPECIALLY glucose-fructose (another name for HFCS in Canada)


• High fructose corn syrup (HFCS)


• Cane sugar, raw sugar, brown sugar, organic sugar...it's all still sugar and as far as your body knows, it doesn't recognize any of them as healthy.

Syrups like corn syrup and brown rice syrup are also sweeteners and cause an increase in your blood sugar levels, but some not as fast as regular sugar.

If you're reading labels, you often see a number types of sweeteners in one item. For example, it's not uncommon to see things like molasses, honey, brown rice syrup, or cane sugar all together. That doesn't mean it's good for you - it means you need to know that all these things are sweeteners and if there are that many in one item, put it back, walk away and pretend it does not exist. It's especially important for people who are diabetic to know the different names of all these sweetening agents, and that they can cause a significant increase in your blood sugar levels.

Here are some tips for cutting out sugar/limiting your intake

Don't add sugar to your food or coffee.

If you're holding on to any extra weight and stop putting sugar in your cereals and coffee, you'll probably notice some weight loss quite quickly. I don't have sugar anywhere in my house, I'm not even kidding. I've got a friend who comes to my house prepared with her own coffee fixin's whenever she stops by because she knows all I have for adding to coffee in my house is ground cinnamon. She left some of her sugar chemical "creamer" at my house when she was over last weekend, and when she arrived this weekend she was shocked to find that I had thrown it in the garbage. You can't keep the stuff you're poisoning yourself with in my house! By the way - that flavored coffee "creamer" stuff everyone is on to is just not right, and did you know that you can light coffee mate on fire? For reals! FIRE, MAN!! That can't be good for you!

Limit Fat Free and Lite foods. Fat free and lite do not mean "no calories" or "good for you". In fact, they've got more sugar in them than full fat foods. Why? Because when the fat is removed from food, it tastes like crap. In order to get you to eat it, it needs to taste better. Enter: Sugar. And by the way - any of those "snacks" or things in packages pretending to be food are total garbage anyway. Remember, Fat Free & Lite are very different than "lean" when describing protein.

Read Your Labels: Now that you know what sugar is called in every language, you've got to become vigilant about reading labels. I can't stress it enough. Not only are you looking to avoid ingredients you can't pronounce or couldn't see growing in a field somewhere, you're looking for that little Nazi, sugar. It is in everything from bread, to cereals, yogurts, and all sorts of other things you assume are healthy for you. You do not need sugar in your bread, or your mayonnaise - these things taste perfectly fine without it. One of the reasons food industries put this in our food because it is addicting - you will eat more of it and that means more cashola in their pockets.

Avoid fruit juices and sugary drinks: Fruit juice, while it may be 100% pure juice, does not have the fibre in it that the actual fruit does. What that means is that it goes straight to your bloodstream as sugar as it doesn't get digested the way fruit does. It's drinking calories, and that's just such a waste. In general, not a good idea for any of us. And soft drinks are junk - period.

At first, cutting sugar out might seem like things have no taste, but mark my words - once you cut it out and have a taste of a salad dressing that's got sugar in it, you'll notice immediately how horrible and sugary it tastes. This process doesn't take long - give it a week or two. It also doesn't take long to get used to eating sugar again, so pay attention to how much you consume. Most of our taste buds are used to sugar because it is in so many things, but when you get rid of this crap in all your foods, you start to taste the beauty of food - real food. It has so much flavor to enjoy, and doesn't need the garbage added. I'm not saying that we should NEVER eat sugar, because Lord knows I love me a good dessert once in a while - but it's once in a while. It's called Moderation.

Here are some interesting links about the evil that is sugar:

Nancy Appleton - LOADS of information & research about the dangers of sugar.

http://nancyappleton.com/

Amazon - The Sugar Blues

http://www.amazon.ca/Sugar-Blues-William-Dufty/dp/0446343129

And a recent article about how HFCS causes High Blood Pressure and Heart Disease:

http://www.msnbc.msn.com/id/38046950/ns/health-heart_health/

I've started a petition to have HFCS banned in Canada and am in the process of collecting signatures. Contact me if you're interested in helping out, or check out the website we have dedicated to this cause.
www.banhfcs.northsun.ca

10 Reasons to Shop at Your Local Farmers Market

I've always been a big believer in supporting local businesses; partly because I think huge corporations like those in the food industry are the devil and will do anything, including poisoning people with chemicals and toxins to make a buck. No-likey! But supporting local businesses are important for many reasons to me.

I've always loved the idea of walking into some funky little store and buying something from the person who owns it. You can always tell when they love what they do, and they're usually pretty interesting people when you talk to them. I am in love with the idea of being able to wander through a market knowing that the produce I'm buying is from a Canadian farmer, and that my purchase in some small way is contributing to keeping him - and his staff - employed. I love that the more of us there are who do this same thing, the more likely he is to succeed and keep providing us with healthy fresh foods. I've just loved watching my friends open their own tea shops, granola businesses, fossil and dinosaur shops (for reals!) hair salons, and on-line Earth friendly baby product stores, seeing them grow and become successful at what they're passionate about. They turn your purchase into an experience in some way and it just FEELS different on so many levels to spend your money with them. With my friends, they all care about something specifically, whether it's the environment, dinosaurs, or providing healthy foods to people. When it comes to making your purchases locally, you'll find that passion is the norm, not the exception (like it is when you go to big stores).

Farmers markets are hands down, one of my favorite things. You get to spend the day outside shopping instead of in the mall, so it almost feels like you're out of town for a couple hours. There are no crazy people mowing you down with shopping carts in a frenzy to get to the cashier before you. People are just nicer to each other at the market; I don't know why that is, but I really like it. Everyone at the market is enjoying a leisurely stroll as they visit each booth, stopping to take a peek here and there at what kinds of gems are next. Home made jewelry and baby clothes (how awesome is that?!), jams and preserves, bunches of flowers, gourmet olives (my favorite!), BC Cherries (my other favorite), organic breads made from all types of flours, and dried fruits. There is always a fantastic variety of fresh produce.

Here are 10 reasons to shop at your local Farmers Market:

1) Fresh fresh fresh seasonal produce! So yummy! So healthy, and so good for you!

2) Lots of organic, whole real foods and local items.

3) The business owners know EXACTLY what is in their food & where it came from. Want to know where their farm is? Ask. Want to know if they've used any pesticides? They'll tell you. Want to know what's in their honey? Ask them. They probably made it with their very own hands and love, so they know the answers.

4) Buying products from the vendors at the farmers markets mean you are keeping a Canadian employed. You're also helping to keep any staff they've got employed. You're helping our economy :-)

5) Lots of yummy, free samples. Farmers Market food just tastes better.

6) You can buy real, homemade perogies from a legit Baba! Everyone knows Baba makes the best perogies, and you know she isn't putting anything like sugar in the filling!

7) You get to try different creations people have made that you've never heard of, and that taste delicious! Things like Pecanuk. Know what that is? It's a delicious, healthy pecan snack one of my friends makes at her granola business. She & her brother (how adorable is that?!) sell these at farmers markets in the Edmonton area. Places like the Farmers Market give them a chance at getting their healthy snacks out to people to try.

8) You get to walk = more exercise, AND you get some sun =Yay vitamin D! And, you might even get a tan (for those of you who are not ghastly white little blonde girls who don't have any skin pigment so can't get a tan, whose friends ask her if she is wearing white nylons when she is wearing a skirt and merely exposing the natural color of her legs. Thanks Carly! )

9) You can pick up almost everything you need for groceries for the week at home in one place (that is, if you're eating healthy, and not looking for boxes of frozen convenient pizzas). The supermarket might be convenient, but so is the Farmer's Market. They have pretty much everything that you need.

10) You get to experience buying something from someone who made, grew or picked their products with their very own hands and heart. You're not only getting food, you're getting food that was made with love, instead of something that was processed by machines and robot ninjas, or people wearing surgical masks. Actually, it would be pretty cool to see a robot ninja make dinner, I'm not going to lie to you, but they just can't love what they do like a real person does.

So, next time you're getting your grocery list ready and heading out to pick up your food for the week, make your first stop at the Farmers Market, and check it out. You'll be supporting local businesses, and it's a great place to find whole, real foods. Here's a link to the Farmers Markets in Alberta, but if you're not from here, just do a search on-line and find out what's going on in your neighborhood.
http://www.albertamarkets.com/

Mindful Eating and Weight Management

As a personal trainer (and a former fat chick!) I can tell you that the biggest obstacle when it comes to people managing their weight is by far, diet. Not being ON a diet, as by know you have probably figured out absolutely NOT a fan or supporter of any diet of any persuasion, but diet period. Diet, by the definition I refer to as "the usual food and drink of an animal or person". Usual is the key word here, and how a person normally eats. What we normally eat on a day-to-day basis. Habitually, regularly, usually...whatever you want to call it.

As a society we are completely obsessed about our weight - not because we are concerned with being a HEALTHY weight for our bodies, but because we're concerned with how we look. We freak out about how much we weigh (which is why I have not stepped on a scale since I was 19 years old and I wanted to DIE!), obsessing about every pound lost & gained, wondering if we're going to be able to wear the bikini this summer, and making ourselves feel guilty if we indulge in foods that we know are fattening. We eat the lousy food, beat ourselves up, hate ourselves even more, and then do it again tomorrow and repeat the cycle. Then we sign up with RIDICULOUS weight loss programs where we eat these packaged, processed, low calorie boxes of things pretending to be food, all in the name of weight loss, because some celebrity did it, and lost 40 pounds. That celebrity got paid to sign up for that program and be their spokesperson, to make you a consumer. They were not paid to care about your health - that's your job.

Okay seriously - let's get over this nonsense already!! I'm not going to lie to you - we all know there's nothing quite like looking at yourself in a pair of jeans and feeling smokin' hot in them, but being a healthy weight is about so much more than the way we look. Along with the vanity, there's a ton of health benefits to being a healthy weight and exercising. Being an unhealthy weight and eating a diet that contributes to it can lead to being at increased risk for type 2 diabetes, heart disease, high blood pressure, fatty liver disease, premature death, stroke, breathing problems, and social/psychological issues as well. Having excess visceral fat (abdominal/belly fat) puts you at higher risk for these diseases. For women, a waist circumference of 35 inches signals that danger zone, and in men, it's 40 inches. If you think about it, 35 inches really isn't that big. In my opinion, the health risks associated with being an unhealthy weight are a bigger motivator to stay fit, healthy and strong than being obsessed about a number on a scale.

If you want to lose or manage your weight, there is no secret: it's called EXERCISE and EATING RIGHT. Period. For reals, no tricks. Yes, there needs to be a "calorie deficit" if you want to lose weight (by this I mean you need to burn off more calories than you intake if you want to lose weight), but it's not about calorie obsessing. Exercising off the box of Oreos doesn't erase the damage done to your liver, and the inflammation to your arteries that occured when you ate them. By eating right, I mean eating real food. No packaged, processed crap that does not have any nutrition, even if it only has 100 calories. Those 100 calorie packs of food are just empty and nutrition-less - you'd probably find more nutrition in a piece of paper, and you know what - the paper might even taste better! Just exercising 4 times a week and then eating crap doesn't help you either.

Here are some things that help you both lose excessive, unhealthy weight, and maintain and manage a healthy one:

• Exercise. You can't get away from it! Working out with weights specifically keeps your metabolic rate up, and helps you burn fat more efficiently. This is why I am a HUGE fan of circuit training. I just love it, and man, has it changed my body.
• Eat a real food diet built around lean protein, lots of vegetables, and no flour, refined carbohydrates or sugar.
• Keep your starch levels low (they have a high glycemic index), and get your starch from things like oatmeal, legumes and beans.
• Eat more veggies. Their fibre will fill you up, they taste great, and are beneficial to your health for at least 50 bazillion other reasons.
• Eat low sugar fruits like berries, grapefruit and apples. I also love cherries - they've got a low glycemic index and there's no arguing they're deee-lish!
• Eat fibre and then some more. Please, don't eat those fibre bars - have you seen how much sugar is in them?! Toss some flax seeds into your meals. You'll load up on fibre and Omega 3s. Bonus!
• Drink your 8-10 glasses of water a day. See my last blog about water? SO IMPORTANT!
• Don't eat late at night - my personal rule is 9:00 PM. Your body & metabolism slow down at night to prepare your body for rest, and the restoration that occurs overnight. While you're blissfully sleeping away dreaming about your fantasy life, your magnificent body is healing itself, keeping your systems going and getting ready to do it all over again tomorrow. Seriously awesome thing, the human body. We're so lucky!

Remember, the purpose of eating is to provide your body with NUTRITION. Your body needs that nutrition to do its job for you. It is an awesome, sophisticated machine that will do all kinds of things you can't imagine - if you just give it the nutrition it NEEDS. Exercising and eating mindfully will help make you strong, fit and healthy. Get yourself to YOUR healthy weight - the one that's right for your body, and let's all try to focus on being well instead of beating ourselves up over a stinking number on a scale.

The Benefits of Drinking Water

We all know we're supposed to drink lots of water, and that the human body is about 60% to 70% of it, but we never really hear much more than this, other than "drink 8 glasses a day". I thought I'd share with you a few great reasons to increase your water intake and ensure you're getting enough for your body - and what your body needs it for. A person could live without food for about a month - without water - about a week. That's how important it is.

Drinking water is about far more than just quenching your thirst. Your body needs water for virtually everything you do and most of its systems. For example, just the act of breathing and using your lungs uses water - somewhere between 2 and 4 cups a day. What would you do without your breath, and your respiratory system? Umm...I'm not a doctor, but I'm guessing the answer is "die". It's important for all of us to drink water, and the more physically active you are, the more you need to drink. Obviously, because you sweat when you're exercising you're ripping through your water supply, but did you know that because lean muscle has more water than fat tissue does, it requires more water to keep functioning properly? Love your muscles and your gun show? Drink your water, baby.

Here are some quick facts about water and how it works in your ridiculously AWESOME body-machine:

• Your blood is made up mostly of water, and that blood carries nutrients throughout your body. Thank you, blood!
• Your body uses water for digestion, and being properly hydrated can prevent constipation. Reach for some H20 instead of that chemical stuff next time you can't poop. And eat your veggies!
• Water helps all of your organs function properly.
• Human cells need water and without it - they die. Think of the hundreds of trillions of cells in your body, and every one of those needs water to do their job. Come on, man. Hook them up! Look what they're doing for you!!
• Water flushes out bacteria and toxins that are floating around in your body, thereby contributing to all around better health.
• Water helps transport waste out of the body.
• Drinking water can significantly reduce joint or back pain for many sufferers. Please note: if you have severe or chronic joint or back pain, you should see your chiropractor or doctor for a proper diagnosis.
• Water helps regulate your body temperature, and is essential for proper circulation.
• Water helps increase your energy levels. If you're tired - you might just be dehydrated. Drink up, Buttercup!
• Water helps maintain a healthy body weight by regulating your appetite and metabolism
• Water naturally moisturizes your skin, leaving it with a beautiful healthy glow (it's way more effective than your night cream, ladies!)

For those of us who are exercise fanatics, the day after an intense workout can mean you're feeling some serious accumulation of lactic acid build up in your muscles. AKA - it burns!! My clients and class participants are familiar with this term being called "feeling the love", and I tell all of them to keep moving, and...drink more water. That water helps flush it out, which means you're feeling better sooner.

So - how much water should you drink every day? Well, it depends on how active you are, but in general it's suggested that men drink 3 litres per day, and women drink 2.2 litres a day. If you are physically active, are breastfeeding, are in hot climate - you need to increase those numbers. I've attached a link here to the Mayo Clinic & some guidelines they provide to help you figure out if you're getting what you need.

http://www.mayoclinic.com/health/water/nu00283

And, if all this isn't enough to get you drinking more water, I've got one more for you. Water is calorie free! CALORIE FREE, PEOPLE!!!

Nutrition and PMS (yes, as in Premenstrual Syndrome)

Ah....PMS. The Monthly Monster that hijacks most of us women, and takes us on a completely undesirable trip to Crazytown. Once we arrive at our destination, we can expect to see our good friends Mood Swing, Crampy Magee, Mr. Migraine, the Backaches, Complete Exhaustion and many others. While I don't have any official scientific studies to back up what I'm about to share with you, if you (or your Jekyll/Hyde wife who you really love most days) suffers from symptoms of premenstrual syndrome, you might be interested in reading a little further about my "unofficial/official findings" with my supplement customers and me with regards to minimizing and in some cases, completely eliminating symptoms of PMS by taking proper supplements. Sounds like an urban legend...not suffering from PMS...but it's possible!

Just about 3 years ago, I started taking USANA supplements (I loved them so much, I started selling them) because I was feeling tired all the time. The vitamins I started taking helped sort all of this out for me, but one of the most noticeable differences I experienced was with PMS. Symptoms had minimized, and some completely disappeared within two months. The only thing that had changed in my diet was the supplements, so I decided to ask another lady I knew was on the supplements if she'd noticed any similar changes since she'd started. Indeed, she had.

Since then, every female client or customer I have that has made these supplements part of their daily routine either no longer suffers from PMS, or their symptoms have become far less intense or disappeared. All of us are taking essentially the same supplements (multivitamins, multi minerals, calcium, and a special PMS tablet designed by USANA), with some individual exceptions based on needs, etc. Some of these symptoms were breast tenderness, being bloated, tired/lack of any energy, ridiculous cravings for horrible food, cramps, irritability/mood swings/semi-psychotic episodes, crying for no reason or at fast food commercials, migraine headaches, back pain, general hatred for their spouse, occasional urges to run over jaywalkers, and the list goes on. One of my girlfriends used to get migraines for an entire week - suddenly, they're gone. She also noticed that her husband and children were "much less annoying" than they usually were for a week out of the month. Hmm...I'm guessing all of the other people in the house didn't all get together and say "hey! let's be less annoying this month!" Coincidence with the proper nutrition? Oh, I don't think so.

I started thinking...so many of us suffer from PMS and have always felt we could do nothing about it. We'd grab a bag of Cheetos, put on our fat pants, sit on the sofa feeling sorry for ourselves and bitching at who ever is breathing next to us because they're louder and more irritating than normal, wondering when they would just stop it already, crying, and being mad while we stuffed our faces and wished for the week to be over. Dudes who clearly do not fear for their own lives say things like "it's just an excuse to be a bitch", usually not within ear shot of their wives. Feeling this way is totally not cool - for us, or for those around us. The reality is, that some women have a terrible go of things each month, and that is no joke. It can make for some funny stories in retrospect, later on, when the PMS is gone and there is no chance of others being harmed, but really - it's so much easier to just feel better than to go through that all the time.


So, while I don't see anyone doing any official research anytime soon on how adequate nutrition and vitamins can help ease or eliminate signs and symptoms of PMS anytime soon, I can say it's worked for me, and several others in my circle. I personally believe that people who are eating a balanced, healthy diet, exercising, listening to their bodies, being mindful, and taking good quality supplements (since most of our food simply doesn't have the same nutrition it used to: GMO much?) will live in much healthier, happier bodies. I've personally experienced changes in my health by living this way.

As part of the Sisterhood, I believe it is my responsibility to share that bit of info with all of you, especially considering something as simple as proper supplementation is what fixed things for me and my friends. You're free do to with it what you like. If you'd like to know more about what we're taking, send me a message and I'd be happy to share it with you & help you find what you might need. If you're one of the lucky beeatches who's never had PMS - you are a legend, and the envy of all of us. And, if you're happy with being miserable once a month then dig out your fat pants & cheeto on, man!

Omega 3s - What are They? How Do I Get Me Some?

Omega 3, EFA...we've been hearing those words for a while now, but most clients I speak with don't know entirely what they are. They know they're good for us but not sure why, or what they do in our bodies. It seems everyone is "enriching" their products with these EFAs to encourage us to buy more because they're good for us. But why? What are they, why are they important, and of course...once you know how good they are for you, you'll be asking...where can I get me some of that awesomeness?!

Omega 3 and Omega 6 fatty acids are polyunsaturated fatty acids that are considered "essential" fatty acids, or EFAs. Essential, because the human body needs them, but it cannot make them on its own. That's right...you've got to get your EFAs from your food. When you hear people talking about those healthy fats, Omega 3s & 6s are what they are referring to. In a typical North American diet there is enough Omega 6 consumed, but the Omega 3s are often neglected. As Omega 3s are the neglected of these fats, I'm going to focus on them today.

Omega 3 fatty acids are vital in normal growth and development in the body, healthy heart and brain functioning, and are needed in all cell membranes in the human body. ALL cells! We have like, at least hundred trillion of these puppies in our bodies! For reals! Omega 3s also play an important role in normal function of the eyes, nervous system, kidney, liver...in fact, all systems. There have been several studies about these sexy fatty acids, and they've been shown to provide excellent benefits for heart health including lowering blood pressure, reducing the risks of heart attack and stroke, and protection against heartbeat abnormalities (arrhythmia). Other studies have shown them to be helpful with controlling lupus, eczema, rheumatoid arthritis, and may play protective roles in cancer. You can read a little more about Omega 3s here
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/omega-3-fats/index.html

So - we know we need them and we should love them... now where do we find them?

Food. REAL food, of course - because that's what I know is good for us. None of that "enriched" nonsense at the store that is pretending to be food. For example, chemical infested butter-esque spreads and margarine that now have Omega 3s is CRAP. Don't be fooled by clever marketing campaigns that target you because now you know what Omega 3s are and that they're good for you. Food industries will stop at nothing to get you to consume their products. You can find Omega 3s in food - real food, like I always talk about. Here are some fantastic sources of Omega 3s from real foods.

Fish
As much as this little vegetarian can't stand fish and thinking of them actually makes me cringe (blaaaah!!) I've got to say...they are really good for you. Salmon, sardines, swordfish, mackerel are some of the cold water varieties that are great sources of Omega 3. Pay attention to where your fish comes from when you buy it at the supermarket, and of course, buy fresh as often as possible. I've got an interesting link here from a recent story on the CBC, and what they found when they investigated the fish they were buying. Just things to pay attention to make you an informed consumer- the link is on the Mindful Eating page on Facebook too.
http://www.cbc.ca/marketplace/2010/somethings_fishy/main.html

Oils, Nuts & Seeds
For someone like me, these next three sources are the way to go :-) Since my love for the scaly stinkers is strictly limited to watching them swim (I know they don't stink if they're fresh...I just have gross memories of being tricked into eating them as a kid...blech!), I get Omega 3s from oils, nuts and seeds. Flax seed & flax seed oil, hemp seeds & hemp seed oil, walnuts, Brazil nuts, soy nuts, olive oil, pumpkin seeds.

Beans & Greens
Kidney beans, navy beans, soybeans (and soybean oil), winter & summer squash, broccoli, cauliflower, green beans, romaine lettuce, collard greens are good sources of Omega 3s. And even though strawberries and raspberries are not beans or greens - they too, are good sources of our friendly fatty acid. Oh, how I love raspberries.

Supplements
You can buy good quality fish oil supplements in capsules, and vegetarian Omega 3 oil supplements (typically flax based) if you choose. Capsules are easy enough to pop, and the vegetarian oil option can be added to salad dressings, shakes, stirfrys - whatever. Remember when going the route of supplements to do a little homework, and get something that is good quality. You get what you pay for with supplements. If you're interested in checking out your current supplements/vitamins, have a peek at this book next time you're in the bookstore. You might be surprised what you're taking!
http://www.comparativeguide.com/

So, next time you're out at the market and you're picking up some groceries, look for sources containing these very important fats. You can feel good about knowing there ARE good fats, and yes - every one of our bodies all need them!

Making a Salad a Meal

So if you love Michael Pollan like I do (in a non-creepy, I-jussa- love-what-you-write kinda way!) you'll know he recommends the following when it comes to eating. "Eat food; not too much; mostly plants." Those 7 words are very sexy - and obviously helpful in simplifying how to eat mindfully, and healthily. So, how do you incorporate some more of that "mostly plants" bit into a meal and not get sick of just munching on carrots? Salads of course! I have some great ideas for you to make any salad into a meal by adding a few items.

Greens:
Okay, so by now I hope we're all buying more than just the iceberg lettuce at the store, and are steering away from those packaged "salad in bag" thingos. Anyone else ever notice how those things just never taste right? I mean, they say "washed and ready to eat" but somehow, they taste like plastic or chemicals. What IS that taste? Anyway...I digress...let's talk about greens. There are heaps of varieties of greens you can use for your salads, and the greens will be the bulk of the recipe. Romaine lettuce, butter lettuce, spinach, baby romaine, arugula, mixed organic greens, kale, Swiss chard, beet leaves..whatever you want! Toss a little of everything in there if you love it. Green = good for you (unless it's rotten, of course, and if you're eating rotten food and haven't noticed, you may have bigger problems than how to make a good salad). The darker the leaves the better, but don't ignore salads because you don't like the darkest greens. It's all good - even the iceberg.

Protein:
If you eat the dead stuff, chicken breast or salmon are perfect additions to salad. Grill it, season it the way you like it, cut it up & toss it on top. Steak or beef slices work as well in this way. There's nothing wrong with having your meat mixed into your salad instead of on the side. Hemp seeds are also a fantastic protein source, and you can toss a tablespoon or two onto your salad. Or, if you're in the mood for eggs, boil one, cut it into slices & toss it on top.

Beans & Legumes
Chickpeas, black beans, red beans, lentils, edamame beans (out of the pod) all taste fantastic in salads. They give extra fibre, protein, nutrients, texture and color to yours salad meal, making them healthy and satisfying. Mmm. I am getting hungry just thinking about chick peas in my salad.

Fruit
Slice up any of your faves - apples, oranges, raspberries (especially delish in spinach salads!), strawberries, mango, pineapple, avocado - whatever you like & toss them in. I make a watermelon & feta salad that is just beautiful & refreshing in summertime (my best friend Shauna doesn't like it but she is dirty, so it doesn't matter. Haha!) I'll post the recipe on the Mindful Eating page.

Dried Fruits
Cranberries (watch for sugar in these), raisins, chopped dried apricots or dates...the dried fruit world is your oyster...and is yet another lovely addition to a salad meal.

Veggies
Long gone are the days of just lettuce, celery, cucumber & tomato in your salad. Bo-ring! Shred some carrots, or beets into your salad, slice up some red, orange , yellow or green peppers, broccoli, cauliflower, artichokes, radishes are all welcome additions to salad meals. They add flavor, texture, additional nutrition and of course - color. Who doesn't love to eat a beautiful, colorful salad?

Nuts
Almonds, cashews, pecans, and pine nuts are some of my favorite additions to salads, but you can use whatever you enjoy. I usually use sliced almonds or cashews, and at times, toss my pecans in a hot pan with a tiiiny bit of maple syrup before adding them to salads. Ohsoyummy! Pine nuts are also great slightly roasted -they spoil very quickly, so keep them refrigerated.

Cheeses
Feta cheese is great in many salads (goat feta is my fave), as is Parmesan, asiago, or whatever you like. Remember that things like cheeses are not supposed to be the ENTIRE salad, so go easy on them, and use them for additional flavor.

Dressing
Now, you've gone to all this trouble to make sure this salad is whole, real and fresh...don't add some junky, dirty salad dressing from a bottle. I'm sure you can find some out there that contain very few ingredients, and no crap in them. Personally - I make my own. Olive oil, balsamic vinegar, lemon juice, and garlic are pretty standard ingredients for me, but at times if I'm making a sweeter salad, or have a different mixture that doesn't play nicely with those particular ingredients, I'll toss some fresh squeezed orange juice or fresh ginger in for the ride. If you don't have a magic bullet - go get one. Life is just so much happier with a magic bullet blender. I think it might be responsible for making the sun shine every morning. I don't know that for a fact...I'm just saying...it's awesome. Toss all your ingredients into the bullet and in a few seconds you've got a fresh, delicious salad dressing.

With summer approaching, and all of our local farmers markets opening, now is the perfect time to get into the habit of picking out those fresh ingredients and making the healthy choice to make salads into meals. When you add some of the additional items that I've noted above, you get a complete wholesome meal with protein and fibre, and those two things help make sure you're not left feeling hungry for more. And that, is eating mindfully :-)

Healthy Snacking

Snacking is one of those things that can be your body's best friend, or worst enemy. Some argue that we should not snack at all, and should stick to the "three squares" that we used to eat so many years ago. Others believe we should eat 5 small, frequent meals every day. Next week someone else will be telling us something different, so I do what my body tells me to. Personally - I think it depends on your body, how active you are, and what works for your body and your metabolism. Some of us metabolize our food very quickly, some of us can only eat small bits at a time, and some of us need the 3 squares. The important thing to remember is to incorporate all your healthy food groups into your diet each day, and do what works best for YOU and YOUR body. Eat all things in moderation. Everyone is different, and paying attention to how your body reacts to food and eating is all part of being mindful. I have a couple of tips for anyone and any body type with snacks, is to do it in a healthy way. And lucky for all of us - it's really easy!!

Fresh veggies You keep hearing how good and healthy veggies are, and that's because they are. They're ridiculously easy to bring along with you anywhere you go, so there's really no excuse not to have them. Carrots, celery, sugar snap peas, sweet potato sticks, green, red or yellow peppers cut into slices, tomatoes, cucumbers, broccoli, or cauliflower - or anything else you might love - are super good for you, packed with fibre and are very healthy carbohydrates. Eat them on their own, and if you must dip them in something, try hummus or tzatziki instead of some crummy ranch dressing that has no nutrition in it.

Hummus (chick pea & garlic dip) is packed with fibre and protein, and tzatziki (a yogurt/cucumber/garlic dip) has calcium, healthy probiotics for your belly and tastes great. Hummus and tzatziki are very easy to make and -w hen you make them at home - no chemicals or crap! My recipe for hummus is posted on the Mindful Eating page, and I'll post one soon for tzatziki too. Feel free to share yours there as well!

Fresh Fruit: Again - it's very easy to bring along your favorite fruits with you anywhere you go. Take the few minutes to wash your fruit, slice them up if necessary, and package them up, and believe me - when you are out running around and start feeling hungry, you'll feel SO MUCH BETTER if you reach for this as a snack. You feel better physically because it's not garbage that you're putting into your body, but you feel better about yourself for not stopping to grab some unhealthy, fatty snack along the way.

Dried Fruit: Another wonderful snack - but beware - many of them have added sugar. If you're buying them in packages, READ THE LABELS. Not all of them have additional sugar, and you can find them without it, just look for it, and pay attention. You could make your own too, if you're feeling sassy! Farmers markets & organic grocery stores are great places to pick up these kinds of snacks.

Almonds: One of my absolute faves. Almonds have a glycemic index of zero, and are loaded with all sorts of goodness. Fibre, calcium, protein, essential fatty acids...and they taste wonderful. Grab a handful, have glass of water & you'll feel satisfied. If you don't like almonds, bring along some pecans, walnuts, or cashews - whatever you like. Just remember to get raw nuts - unsalted & unsweetened, and, just like everything else, eat them in moderate amounts.

Healthy Trail Mixes - HOME MADE. Trail mixes are super easy to make, and are best when you make them yourself at home. Toss your favorite raw nuts (unsalted, unsweetened), dried fruits (unsweetened) together and you've got a super healthy snack with no garbage in it.

Edamame beans: I love these little babies. Seriously, they're so tasty, and so good for you. Kids have fun eating them too, especially if they in the pod. One of my friend's very fussy daughters eats these like they're going out of style - I think mostly because it's fun for her to suck the beans out of the pod,but whatever the reason - she's getting a healthy snack. Edamame beans are very low in calories, and packed with protein and fibre.

The other thing I think is important to note with snacking is late night or bedtime snacks. I think they're good to avoid, for a couple of reasons. After 11:00 pm, your body slows down to begin resting, and restoration. What this means is that your metabolism slooooows right down at this time of day. If you're snacking late at night...well, it's going straight to your ass, plain and simple. The other thing that matters here, is that when you eat late at night you're forcing your body to go through the process of digesting that food - when it's naturally programmed to rest and restore itself. Your body needs that time every day to restore itself, so give it the respect it deserves for working so hard for you all day, and allow it to do what it needs to heal itself and keep you here healthier, and longer.

Finally - here are a couple things I think are complete CRAP to snack on - anything you buy in a box or package that says "lite" "low fat" or "low calorie"...basically, anything in a package, really. And popcorn!!! People think popcorn is good for you to snack on because it is low in calories if you air pop it & use some chemically created butter like spread you've been brainwashed to believe is healthy for you to top it with, but popcorn has a glycemic index of 72! This makes it very high on the glycemic index scale, and what that means, is it turns to sugar very quickly in your body.

Whatever you're snacking on, or if you're eating three squares - listen to your body. The purpose of eating is to provide your body with nutrition, so, give it nutrition from each of the food groups. Eat everything in moderation, and eat food as whole and clean as possible and think of whatever you're putting into your body as nutrition, and fuel for life.

Yogurt

I blog about topics that I get the most questions about from clients and friends. Yogurt, and whether or not it is healthy for us is definitely one of the things I am asked about frequently. Is yogurt good for me? What is Greek yogurt? Is it better? What are probiotics? Is that stuff on TV good for me? If so, why does it have so much sugar? These are AWESOME questions! It means people are paying attention to what they're putting in their bodies, and that makes me oh, so happy!

Is yogurt good for me? I'm not a real big fan of dairy personally, but the short answer is yes - if you're eating GOOD QUALITY yogurt, and if your body likes it (i.e. if you've got dairy intolerances...guess what...it's not good for you!) Yogurt has calcium, protein, magnesium, b vitamins, and some yogurts even have probiotics. It is important to be mindful and pay attention to the actual content levels of these probiotics in yogurts, and which of these friendly bacteria area in the product. It's very easy to be tricked and confused by all the crap that's out there now on the shelves and the claims that are made regarding yogurts and probiotics. In fact, if the ONLY reason you're eating yogurt is for probiotics, you might be better off buying a probiotic supplement instead.

Probiotics are live microbial organisms that are naturally present in the digestive system, and are often referred to as "friendly" bacteria. They're thought to improve health by suppressing the growth of harmful bacteria, improving immune function, and enhancing the protective barrier of the digestive tract. A healthy gastrointestinal tract is absolutely an important part of your immune system and overall health. Some of us have perfectly happy digestive tracts and do not need additional probiotics in our diet, so you might not even need the extra. Some people notice many improvements in their health after introducing probiotics, and see benefits from using them for things like yeast infections, immune support, Chrons disease, IBS, and more. Everyone's body is different, so just because the Zombie (aka - TV) tells you that you need more, doesn't necessarily mean your body needs it. Some people experience discomfort when taking probiotics (gas), and people who have an inadequate immune response should speak to a doctor before taking them.

A big thing to pay attention to if you're going to the supermarket to pick up some yogurt is the sugar content in the product you're eyeballing. Yogurt usually has a LOT of sugar in it, especially the low fat varieties. When fat is removed from dairy, it is typically replaced with sugar to give it more flavor (enter: we're fatter than we have ever been since the low fat craze). In fact, that skim milk you're drinking that you think is so good for you has a higher glycemic index than 1%, 2% or whole milk. Yay more sugar. Key-ripes!! Look to avoid my nemesis, high fructose corn syrup as well, otherwise known as glucose-fructose when buying yogurt.

I think the best bet when buying any type of yogurt is to reach for something whole and organic. You can get it plain, and add some liquid honey to sweeten it, stevia, or fresh fruit. A Greek yogurt is good too - it's usually more filling and rich than a regular yogurt, and very tasty. Traditionally, it is made with sheep's milk, but In North America, "Greek-style" yogurt is made with cows milk, is similar to strained yogurt, and has thickening agents added. Recently Yoplait has jumped on the Greek yogurt bandwagon - please do not be fooled by that shite - just read the ingredients - that should do it. I go back to the whole "if it was advertised on television, don't buy it" rule from Michael Pollan. You may find when you eat whole, organic yogurt that you eat less of it than the regular sugar- filled, empty-calorie crap we see so much of out there. You get full faster and your body stops looking for more. Hmm...there really might be something to this whole eating mindfully bit.

If you're looking for additional info, I've attached a couple of links here about probiotics, yogurt, and..egads!! Even some reports on class action lawsuits filed against Danone for health claims about their yogurt! Scandalous!

http://www.ctv.ca/servlet/ArticleNews/story/CTVNews/20080124/danone_080124/20080124?hub=Health

http://www.nytimes.com/2009/09/29/health/29well.html

http://www.mayoclinic.com/health/probiotics/an00389

Vitamin Water &....Crystalline Fructose? What the heck is that?!!

When we hear the word "vitamin" we often just assume it means "good for me". After all, vitamins are made to supplement your diet and be healthy, water is good for you and you're always being told to hydrate. If you think "logically" the term "vitamin water" (or in this case the PRODUCT called Vitamin Water) sounds like it would be healthy for you. As someone who takes and sells nutritional supplements (only the best, of course ;-)), I know a thing or two about supplements and suspected this "Vitamin Water" product is not all it's cracked up to be. Turns out I was even more surprised than I thought I would be when I started researching the ingredients in this beverage. Surprised, and then a little pissed off.

First - not all vitamins are created equally, and not all of them are good for you, even the ones claiming to be - even some of the ones you might be taking. Some of them are in a form that your body does not even absorb. Popular and well known products like Centrum, Kirkland, and Jamieson, and even some brands from health food stores have been proven ineffective in the body as far as your body absorbing it goes. Other companies, like USANA, True Star, and Douglas Labs make outstanding, high quality products. They're more expensive, but...you get what you pay for. If you're interested in seeing if the vitamins you're taking are worth the money you're spending, check out the book "The Comparative Guide to Nutritional Supplements", by Lyle MacWilliam. You might be absolutely shocked at how effective your supplement really is...or isn't. Here's a link you can check out if you're interested in the book: http://www.comparativeguide.com/

But, I digress...my point was Vitamin Water. If a company that makes actual "vitamins "(i.e. Centrum) doesn't create a product that has quality ingredients that your body would actually absorb, I would suggest that it is highly unlikely that the $2 drink I might pick up at the gas station is made with vitamins, nutrients, or minerals that is being marketed to me as healthy will contain any good quality vitamins either. I'm saying, I think if there actually ARE any vitamins in this product, they will either not be in a form your body will absorb and are likely very poor quality.

I read the ingredients on the label (of course!) and found the following - Please keep in mind the RDI (recommended daily intake) are rather old and were developed many years ago, and there is a lot of controversy surrounding whether these amounts are actually high enough for us today:

Medicinal Ingredients (per 591 ml bottle)
Vitamin B3 (niacinamide) 5 mg (RDI is 15 mg for adults)
Vitamin B5 (calcium d-pantothenate) 2.5 mg (RDI - varies between 6 & 10 mg per day)
Vitamin B6 (pridoxine HCI) 0.5 mg (RDI for adults - 2.5 mg)
Vitamin B12 (cyanocobalamin) 1.5 mcg (RDI 4-6 mcg)
Vitamin C (ascorbic acid) 90 mg (RDI - 75 mg)
Zinc (zinc gluconate) 3.75 mg (RDI 15 mg)

Even if we assume that the RDIs of of any of these vitamins are not subject to controversy, drinking one of these per day will not meet the current requirements for a human body. You would need to consume more than one of these drinks PER DAY, and the average 591 ml bottle has 120 - 130 calories (empty ones, in my opinion, and anything that has that color that can't be found in nature should be avoided anyway). So beyond their "nutrient packed" beverage (or lack of nutrients, thereof), here are the rest of the ingredients:

Non Medicinal Ingredients:
Reverse osmosis water (fancy!!)
Crystalline Fructose
Cane sugar
Fruit and vegetable juices for color (I've never seen these shades of orange, pink or purple you see in these drinks in the forest, or anywhere else in nature!)
Citric acid
Natural flavor

When I emailed Coca Cola to ask what exactly "natural flavor" meant, they suggested I contact Glaceau, the people who make it because they didn't know for sure. Glaceau hasn't responded yet, but in their defense, it has only been about a week. And seriously Coke - you don't know exactly what is in the products you're selling & can't comment on it? Shame on you!!

My BIGGEST shock was the ingredient called "Crystalline Fructose". Instantly, I know something is up...especially since the word "fructose" is there, it's the second ingredient, and that is followed by cane sugar in addition to the ingredient of the "fructose" persuasion.

Crystalline fructose is a processed sweetener derived from corn (ohmygod!! seriously?!) that is almost ENTIRELY FRUCTOSE. It is estimated to be about 20% sweeter than table sugar and 5% sweeter than...you guessed it...high fructose corn syrup (HFCS, glucose-fructose). It is processed/metabolized in the body the same way that HFCS is, which is predominantly via the liver, and is linked to causing all those same diseases that HFCS is. Fatty liver disease, obesity, coronary disease, etc. AAAH!! These food industries will stop at NOTHING!!

First of all - have you ever had table sugar and thought to yourself "You know...this just isn't quite sweet enough. If it were only 20% sweeter, THEN it would be awesome!" Really? Since when is table sugar not sweet enough?

Secondly - and this is probably the most important point - WTF is wrong with these businesses?! How can the people who own these companies sleep at night knowing they are making money off killing people, and LYING to them about it and implying that it's a healthy beverage?

Third - so you've gone and put this poisonous, toxic, people-killing sweetener in your drink, and in case that's not enough sweetness, you add sugar? Really? I thought sugar wasn't sweet enough...what did I miss here?

If there really is such a place as hell, I am sure these people have VIP passes to get in. They'll be there with Hitler, insurance companies, car dealers, and of course, TELUS.

This product is sold by one of the biggest corporate giants in the world, Coca Cola. We all know how much Coca Cola LOVES to CARE about the health and wellness of Canadians. That's not fair of me...they don't just "care" about Canadians...they sell their unhealthy products to all the citizens of the world. Coca Cola has the right to run their business, and make money off their customers. Personally, I don't believe they should be permitted to do so at the expense of the health of Canadians, but I don't think anyone in the food industry should be allowed to do that. They should be required to be completely honest about their ingredients, and not "fluff" things up with lies and half truths. Market honestly and ethically, and let people decide on their own - with TRUTHFUL information. It is our right as consumers to know this information, and unless and until there are regulations in place to require that these industries behave ethically, we as consumers can choose to not buy their products and make smart, informed decisions about what we're putting in our bodies. I'm going with a big fat "no" on anything these jerks make - water included!

Want to toss some B vitamins into your diet? Try having some tuna, eggs (yolk) turkey, oats, whole grains, avocados, spinach, broccoli, beet root, brussel sprouts, cabbage, asparagus, legumes or potatoes. Bring a banana, almonds, Brazil nuts, oranges or peaches along with you if you're in a hurry. All of these foods are real, whole and nutritious and I tell you what - you won't hear of them causing you diseases.

To be or not to be...Vegetarian

I often get questions from people about my being a vegetarian. Things like, how I did it, do I miss meat, how do I get protein, why did I stop eating meat, etc. So, here's a bit of my story and a few tips about things to try, common things to look out for if you are considering this way of eating.

First, let me start by saying I do not believe that being a vegetarian is for everyone. The one and only reason for my believing this is because everyone's body is different. Some people do very well on a vegetarian or vegan diet, while others do not. Just like some people have allergies and intolerances to things that others can eat. Almonds might be good for me; filled with fibre, calcium and protein, but if you're allergic to them, umm....not so good for you, right? Personally, my body has done very well without animal proteins and I've been doing this by a choice of my own, since I was 6 years old. For reals! A little vegetarian girl in Rural Alberta - I am sure you can imagine how well THAT went over everywhere I went! Ah..good times.

I also know people who are very unhealthy vegetarians. Some of them appear as though they could really benefit from eating some source of protein derived from animal sources. Some of them even have high blood pressure and type 2 diabetes from stuffing crap into themselves and thinking it's okay because it's not meat. Just becoming a vegetarian does not mean you're guaranteed good health - there is a right way to do it if your body will let you, and if you do it in a healthy way.

I'm always talking about listening to your body, and paying attention to how your body feels when you eat specific things and this is because I believe that the human body is the most sophisticated piece of machinery in the entire Universe. If it is given proper nutrition, exercise and rest, it will perform all kinds of miracles on a daily basis that nothing man-made could even compare to. If you listen to that beautiful piece of awesomeness and provide it with what it is asking you for, you will be rewarded in kind with a pretty sweet body-machine to live your life in. Sure, your iPhone is wicked awesome, but does it actually heal itself? Nope. Nothing on Earth is more fascinating, sophisticated or intuitive than the human body. Be mindful and listen to it!

There are complete and incomplete vegetable proteins. If you are eating an incomplete vegetable protein (i.e. legumes) then you combine them with another vegetable protein (i.e leafy green veggies like spinach) to have a complete protein. Here are a few of my favorite COMPLETE vegetable proteins:

Quinoa - a perfect protein. It's kind of like rice in that it's a grain (well...not technically) and is great for people with any sorts of wheat intolerances or other tummy sensitivities as it's gluten free. It is high in calcium, protein, iron, vitamin E & several B vitamins. I use quinoa as a rice substitute when I don't want rice, and I also make a number of salads with it. Deee-lish! You can get this at any organic market, and I think I've even seen it at a regular supermarket.

Hemp Hearts (shelled hemp seeds) - No, you're not going to get high from eating them! Hemp hearts are a complete protein, are very easy to digest, and are suitable for people who cannot eat meat, dairy, nuts, or eggs. They contain fibre, protein, calcium, sodium, vitamin E, A, D, C and some of the Bs. You only need a few tablespoons full of these a day. You can put them in oatmeal, cereal, shakes, stirfrys - anything. They look a little like sesame seeds and have a slight nutty taste. Pick them up at a health food store.

Edamame Beans - I LOVE these. I eat them as side dishes, and as snacks. Sometimes, I just eat them for lunch. SO GOOD! They are baby soy beans in the pod, and in addition to being a perfect vegetable protein (like regular soybeans), they're loaded with all sorts of other awesomeness. They're rich in calcium, phosphorus, vitamin A, iron, and are low in calories. You can buy frozen bags of organic edamame beans at Safeway. Steam them for a few minutes, and top with a little sea salt. SO GOOD, and so good for you!

Spirulina - I can't stand this substance, but if you can stomach it - good on you! It's AMAZINGLY good for you. Loaded with EFAs (essential fatty acids) protein, tons of vitamins and minerals - all around perfect. I do not eat it personally as it makes me feel sick after I eat it and I think it tastes terrible and reeks something awful. I do however, know people who really enjoy it and have experienced many health benefits from eating it. You can get it at a health food store.


If you are considering cutting meat out of your diet and your body is okay with that, remember to replace that meat with other protein sources. If you don't have a complete protein, like some I've listed above, combine your proteins to get those essential fatty acids. Some other sources of incomplete proteins are legumes, (chick peas, lentils, peanuts) nuts (cashews, almonds, pecans, etc.) seeds (sesame, sunflower) leafy green veggies (kale, spinach, etc.) brussel sprouts, potatoes, grains (buckwheat, spelt, kamut). If you are finding you're lacking satiety, as meat definitely makes you feel full for a long time, you might find that eating more vegetables and filling up on fibre will help satisfy that.

If you don't like salmon or chicken at all, but think you should eat it because you heard it is better for you, you may be in for some disappointment. If your body does not like salmon and you get sick when you eat it, it isn't good for you. Listen to your body :-) If you eat red meat and you feel great afterwards, then...do the math. Yes, chicken is typically leaner and "better" for you, but again - does your body like it or not? All foods should be consumed in moderation and North American diets typically have WAY too much meat in them, but if you consume everything in moderation, and your body thanks you for it then you're probably doing alright. If however, your body is telling you that all you want is junk food, then you've got some serious work to do with getting it back on track. You're likely lacking nutrients and have abused it enough that it needs some love & help.

Another common concern people have is that they think food has no flavour without meat. I'm just going to call a big old bullshit on that one. Toss some seasonings in with your food, marinades, dressings. It is really easy to learn a few tips on things to make your food taste great - my personal favorite foods to add to everything are garlic, ginger, dill, curry, coriander, lemon, and balsamic vinegar. Not all in the same dish of course, that would be wrong, but these little bits pack a big punch of flavor & awesomeness. Pick up one of Jamie Oliver's cookbooks (his guide to making you a better cook - I think it's called Cook with Jamie) and learn a few really simple techniques. Contrary to what my mother believes, just because something is good for you, does not mean it has to taste like crap. Vegetarian, Meatatarian or not - if it tastes like crap, I'm sure as hell not eating it!

My reasons for staying a vegetarian have evolved over the years. While I became a vegetarian because I didn't want to eat animals, I do not judge others who do eat them. I believe that all things (animals included) have a purpose and, those who are eaten by people have served their purpose. They have provided nutrition to bodies and families that needed it, and to give up their lives like that is quite a noble sacrifice. This is why I am a HUGE believer in ethical farming and treatment of animals. Remember - if you are eating an animal, you are eating what they ate. Animals that are unhappy, treated poorly, fed inappropriately, medicated, tortured - you are eating all of those things. Each of us decides what we are comfortable with putting in our bodies - I can't say personally that I would be okay with eating anything like that, especially when there are choices available for all of us that make it possible for us to NOT choose those types of foods.

I will always remain a vegetarian because my body is very happy without any animal protein at all. I seldom consume any dairy products as my body has developed a sensitivity to them and I cannot consume them without my reacting physically to it. I sure wish I could eat a big block of cheese sometimes (oh cheese, I miss you) but unless I want to be in pain, I'll just pass on that. Feeling healthy and strong wins for me :-) Most of my diet is raw and fresh, it is all whole food, and I take very good quality supplements as well. I do not miss eating meat, in fact, I don't even remember what it tastes like. I do cook it on occasion for friends if I have them over for dinner, but I usually need help figuring out if it is cooked or not. When I do cook meat, I always thank the animal for having given up its life to nourish my friends. Seriously. I know that it's just a chicken breast that I'm talking to, and it's already dead, but I still thank it. It can't hurt, right? I'm sure that extra bit of love in the food won't hurt anyone.

Artificial Sweeteners

In our never ending quest to find that magic food that tastes sweet, but doesn't make us fat, has no calories or is suitable for those with diabetes who want a sweet treat, we as a society look for sweeteners other than sugar to fit that bill. Enter: aspartame and sucralose.

Aspartame (in Equal, Nutrasweet, Sugar Twin) and sucralose (known as Splenda) are two of the most common sweeteners that have filled that void for us. Diabetics are told it is okay to eat it because it doesn't interfere with their blood sugar levels, and calorie counting weight loss groups encourage their participants to eat it because it has no calories and they won't gain weight. It's sugar free, so it's good for you!! No calories = awesome!! Sigh...the things they do to get us to eat their products. Bigger sigh...the things we will eat because we think "Score!!" on the zero calories & the fat not heading straight to our asses!

Let's start with aspartame. For those of you who do not know, aspartame is one of the most poisonous substances you could consume. In a 2006 study, rats that were fed artificial sweeteners at rates notably less than what is considered "acceptable/safe" daily levels of consumption for humans showed extensive evidence of malignant cancers including lymphomas, leukemias, and tumors at multiple organ sites. It is speculated that this is related to one of metabolites found in aspartame, namely methanol, which is metabolized in both rats and humans to formaldehyde. 'Member that stinky stuff from Biology when you dissected stuff? Yeah!! That!! Mmmmm!!! The details of that particular study can be found here: http://www.sciencedaily.com/releases/2006/02/060213093019.htm

There have also been several reports that show ingestion of aspartame has caused the following symptoms in humans: headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, rashes, depression, fatigue, irritability, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, memory loss, joint pain and anxiety attacks - just to name a few. Wow! That DOES sound awesome! I mean, isn't everyone looking for this when they eat? It gets better though...oooh!! I'm so excited!!!

There is even further research/reports that suggest that consumption of aspartame can trigger or worsen the following diseases: brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, Parkinson's, Alzheimer's, mental retardation, lymphoma, birth defects, and fibromyalgia. Whaaat?!

Sucralose: now, sucralose's claim to "healthy" fame is that it is "natural" because it is made from sugar. Yes, it is partially made from sugar, but three of the hydroxy groups in the Splenda molecule have been replaced by chlorine atoms. Are you EFFING kidding me?! Chlorine? Riddle me this...would you ever intentionally eat chlorine? Would you ever think while out in the supermarket "Hmmm...I need to pick up some tidbits for the kids' lunches...let's see...bread, cheese...oh! And I can't forget the chlorine!" EVER?!! And did you know that Splenda (the trade name for sucralose) was stumbled upon by scientists in 1976 who were seeking a new pesticide formulation?


Sure, there are also reports that suggest that both these chemicals are safe for human consumption. There was also a time in our history that we believed things like thalidomide and mercury were safe in certain doses for humans as well...and we all know how that turned out. Personally, if something is linked to any of the above symptoms or diseases at ALL - I'm going to steer clear of it. If my food is in any way, shape or form going to be metabolized in my body as formaldehyde - no dice!! If my food is comprised of chlorine atoms, I can't help but think of my local swimming pool and Lord knows I ain't eating any of that kind of nasty!!

I personally do not need to see ANY type of study from some industrial giant or any of their lemmings that suggests the idea that it is safe for me to eat chlorine or formaldehyde in specific doses. Just going to go with a big fat "no" when it comes to eating any of those. I'm just not willing to take a chance at waiting till some yahoo in the government finally decides to support the idea that it is not safe for me to eat. Remember, if there are businesses who have a vested interest in keeping you consuming this product, they'll fund research to support the idea that it is safe. And again - governments are not responsible for making healthy choices for you - it's up to you to do the research and make those decisions yourself.

Looking for a no calorie, natural sweetener? Try Stevia. It made from a plant that's been around forever & can be found in liquid or powder forms at the health food store. It is extremely sweet, so be careful how much you're putting in your coffee, because you might be in for a surprise! Diabetics, you may want to check with your medical professional to see if they support the idea. Some of them say go ahead, others don't.

Other healthier sweeteners you could try are raw (not processed) honey, organic maple syrup, rice syrup etc. Again, sweeteners are still sweeteners and are best only when consumed in moderation, but when was the last time you saw any controversy surrounding consumption of them causing things like mental retardation, multiple sclerosis or cancer? Come to think of it...you don't hear about real foods at all causing these kinds of diseases. Ever heard of someone consuming too much leafy green broccoli and causing themselves brain tumors or epilepsy? Ummm...never? I'm going to stick to eating food. Real, whole food that I know is food, that my body knows and accepts as NUTRITION, and not some magical, miracle scientifically packaged item pretending to be food.

"Sensible Solutions"

Alrighty...so by now I'm sure you can see I don't really trust any advertisements for food, or what I really believe are things that pretend to be food. A marketing phenomenon I would like to talk about is the Sensible Solutions line by Kraft.

Sensible Solutions is a program (aka: sales technique) that Kraft has created to "help" consumers find what they refer to as the "better-for- you" products they sell. They make it nice and easy for you. They simply place a friendly, happy sunshine logo on the boxes, so that way the mindless consumer doesn't have to work hard at finding things that are good for them. The green and yellow label with the sunshine makes it all better and your life is a healthy breeze if you're buying these easy to spot products. Thank goodness!! If it weren't for sunshine and lollipops on my food, I wouldn't know what to do. And bunnies! Oh, I love bunnies...


This type of marketing really pisses me off, because it actually contributes to all the confusion out there people face every day while they are trying to find what is healthy for them. People actually believe that they are doing themselves a favor by purchasing these products, because they believe they are better choices. As someone who trains people to get in shape & get healthy, it just breaks my heart to see how confused and misinformed people really are when it comes to what they're eating. Marketing like this encourages us to be obsessed with things like calorie free food (WTF?!! Since when is food not supposed to have calories?!) low fat no fat nonsense (which by the way,typically means more sugar, hence - hello, making us fat - don't even get me started!!) and believing that this is what will make us all thin and healthy. Sadly, the Sensible Solution line is not the only problem, in fact, most of the companies that sell "food" have some sort of "healthy" line.

Most Canadians are looking for healthier choices, and we're aware that eating healthy and exercising prevents several diseases, and improves the quality and length of our lives. These businesses are clearly taking advantage of that and are trying to capitalize on this.

Here are some of those "better-for-you" choices they promote:

• Crystal Lite Low Calorie Drink Mixes (this product contains aspartame, which is extremely dangerous for you, and I will blog about separately...please don't ever eat it!)
• Kraft Dinner (I shit you not, it's there -the white flour macaroni with cheese made from powder and chemicals)
• Certain Processed Cheese products (yes, they're PROCESSED)
• Cookies (really? COME ON!!)
• Cream Cheese spreads and dips (with loads of chemicals)
• Tang Singles (remember that crap from when you were a kid, and it stained your teeth and tongue orange after you drank it?)

The list just goes on.

Here's what I figure. Instead of a sunshine on their boxes, there should be a skull and crossbones there, so you know it contains toxins, poisons, and is not healthy for you. Perhaps a warning label on these types of foods should be mandatory, like with cigarettes. Things like "This product contains tartrazine, and extensive consumption of this chemical over time causes anxiety, migraines, clinical depression, blurred vision, general weakness, sleep disturbance and feelings of suffocation". Obviously, absolutely none of these products are a healthy choice. The list of chemicals and garbage in each one of them is so long it would take weeks to go through them all. If you need proof, just do a little research on one or two of the ingredients in some of them. Google one of them you've never heard of before.

The bottom line is, if it is not a real, whole food, it probably is not good for you. If it has been processed, boxed, preserved and is being marketed to you on television or as some "healthy line", it is likely garbage and is just a giant business targeting you as a consumer to buy their product.

You'd never actually see a local farmer paying for expensive advertising to get you to come buy his produce, or big billboards for the Farmer's Market. Ever see clever commercials for random fresh vegetables or fruit just encouraging you to eat more of them? "Hey, I'm asparagus! I am low in calories, and loaded with folic acid, vitamins A, B & C, contain fibre AND I even have detoxifying and diuretic effects! Eat more of me!!" Nope. The reality is that these farmers don't have the money to spend on advertising. Instead, they spend their money on growing their produce, and raising their animals in humane conditions. They spend their money on harvesting their crops and livestock so that they're ready for the market, and are as tasty and healthy as possible for you. And I tell you what - those people who are devoting their lives to growing real food for me to nourish my body with are the businesses I want to support ANY day of the week.

What is High Fructose Corn Syrup?

I first learned about this substance a couple of years ago when I read the Omnivore's Dilemma by Michael Pollan (awesome read - I highly recommend it!) While I certainly don't profess to be a nutritionist or a scientist, I do admit I am very curious about what is in our food. If I hear about an ingredient or read something on a label I don't know about, I research it to find out what it is and what kinds of studies have been done on it. Yes, I am a little bit of a geek in the food/wellness department, but I tell you what - it's shocking what you learn when you're actually paying attention.

High Fructose Corn Syrup sounds harmless enough, right? I mean, corn syrup on its own is a natural product so how bad can it be? Well, regular corn syrup and High Fructose Corn Syrup are very different beasts. And I say beast, because I mean it. High Fructose Corn Syrup is a genetically modified "food" that is poisonous to the human body.

High Fructose Corn Syrup (HFCS) , often called "glucose-fructose" or "natural flavor" on labels in products in Canada is made by changing the sugar in corn syrup to fructose with a genetically modified enzyme. The end product is a combination of glucose and fructose. Glucose, which every cell in the human body will utilize in its natural form suppresses the hunger hormone ghrelin and stimulates leptin, which suppresses human appetite. Fructose, like that found in High Fructose Corn Syrup (not the natural form that occurs in fruit) has no effect on ghrelin and interferes with the human brain's communication with leptin, resulting in overeating. In fact, in a recent study, a Princeton University research team demonstrated that rats fed HFCS gained significantly more weight than those fed sugar, even though their overall caloric intake was the same. Read the full story here: http://www.sciencedaily.com/releases/2010/03/100322121115.htm?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+sciencedaily+%28ScienceDaily%3A+Latest+Science+News%29

In addition, this genetically modified product actually encourages overeating by bypassing the human body's natural instinct to stop eating. For reals! It tricks your brain!! HOW is this a good thing for anyone? We all know that Canada and the USA have some of the highest rates of obesity in the world, and while we certainly can't blame this one substance alone for being the cause of everyone's health problems, it does shed some light on a few things. It also sheds some light on the number of obese children we see in this country, and sadly now, even in babies! (Parents, please read the ingredients in your baby's formula, food, etc if you're not breastfeeding or making everything on your own).

So how much of this stuff are we eating on a regular basis? Surely, if it's in moderation we should be fine, right? Well...have a look at the ingredients in your foods at home. You might be surprised to find out that HFCS is a very common ingredient in most household foods (it is slightly less expensive for industries to make, is more addicting, and has a longer shelf life). Have a read of your yogurt container, or that "healthy" whole wheat bread label. See the ingredient "glucose-fructose"? That's High Fructose Corn Syrup. It's commonly found in yogurt, cereals, whole wheat bread, lunch meats, breakfast bars, juices, and salad dressings just to name a few, and these are things that most of us eat on a regular basis. What's worse is that these things are actually marketed to consumers as "healthy" and "good for us"

If this doesn't turn you off HFCS, or as it's known by its more vile temptress of a name "glucose-fructose", there are also studies that show that this ingredient contains mercury. Yes, that's right - the shit we've been scared of for years because of all the health problems it causes like neurological damage, hair and teeth loss, muscle weakness, loss of kidney function and memory impairment. Here's a link to a story from the Washington Post about it. http://www.washingtonpost.com/wp-dyn/content/article/2009/01/26/AR2009012601831.html

So...what can you do?

Well, don't eat it for one! Know that when you're shopping to read the labels of the foods you buy to look for things called "HFCS", "Glucose-Fructose" which ARE high fructose corn syrup and "Natural Flavor" which this product is allowed to be called on your labels. AVOID those products. Make things on your own at home, using other sweeteners if you must, like honey or stevia or rice syrup. Sweeteners are still sweeteners and should only be consumed in moderation, but stick with something you know isn't actually poison. Note: Splenda and Aspartame are also shit, so please don't replace HFCS with these items. They're terrible for you!

My brother and I have started a petition in Canada to have high fructose corn syrup banned, and you're welcome to get involved, or just sign the petition. The more of us there are asking questions, not buying or eating things that are bad for us and asking for change, the easier it will be for governments to hear us and our concerns. Check out our site - the petition can be downloaded here:http://www.banhfcs.northsun.ca/doku.php?id=start