Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Natural You, Naturopath…

Have you ever seen a naturopath?

I didn’t know too much about what they did until today when I met a very informed and lovely naturopath named Sacha Elliott.

Dr. Elliott works at Canopy Integrated Health here in Lynn Valley, just at the Town Center.

If you’re looking for something different, something that can really help you in terms of healing yourself naturally, this could be the way to go.

Dr. Elliott specializes in women’s health issues, and is extremely interested in the GI system. Who would have thought that the intestines were so interesting?

If you’re in the market for a naturopath, I highly recommend you check her out. She offers a complimentary 15 minute consult to see what it is that she offers.

http://drsachaelliott.com/contact/

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Cheat to Stay on Track

Diet; it can be a bad word in some circles. If you’ve ever been on one, you know how it feels to be without your favourite treats and foods. So why go crazy depriving yourself of all the foods you love…just cheat!
Cheating on a diet is crucial if you want to stay focussed and stop pining over the chocolate bar in your cupboard, or the ice cream in your freezer. So how can you cheat without feeling guilty and going overboard?

Make a plan

If you have a plan in place, it’s harder to fail. Give yourself a set menu for the day, including your fruits and veggies, healthy whole grains and lean proteins. At the end of each day, give yourself something that you really enjoy, but that you know is bad for your diet. For example, one square of chocolate, or two tablespoons of rich ice cream.

Buy Less

If you have less of the bad things in your fridge or cupboards, you are much less likely to eat them! If you don’t have chocolate bars or ice cream pops in your freezer readily available, it’s much harder to go grab some when you’re watching your favourite show on the couch. If it’s not in the house, it’s a lot harder to indulge.

Best Splurges

If you’re going to cheat, but only want to cheat a little, what are the best choices you can make?
• 100 calorie pre-packaged treats. You know you’re getting the same taste as the treats you love, but in a much smaller package. Easier to cheat when you only have one; bigger sizes make it easier to eat more.
• Make Your Own- buy in bulk things like chocolate covered raisins or pretzels and figure out how many make up 100 calories. Make your own cheating snack-packs. Freeze the rest for later.
• Low calorie pudding- you can get your favourite flavours like chocolate or butterscotch in single servings of 60-100 calories.
• Fresh fruit- might not seem like a splurge, but it’s so sweet and tasty! Buy what’s in season and enjoy a variety like strawberries, watermelon, or cantaloupe.

Cheat Day

If you aren’t interested in doing the 100 calorie cheat every day, then why not take a day off from your diet once a week? That way you can enjoy the things you really love in their full capacity. For example, Saturday is your day off from dieting. Enjoy three meals that you really want and craved all week. Get those craving out of your system and get right back on track the next day.
Surprisingly, after you’ve been eating clean for a while, you may stop craving those treats and not even enjoy them anymore!

Depriving yourself of the foods you love for long periods of time can make you feel very unsatisfied. Keep your diet going by allowing yourself that little cheat every now and then. You will be better off in the long run; your diet will last longer and you won’t have so many cravings.

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Popcorn is a Great Snack Food!

Did you know that popcorn is healthy?

Yep, it’s true.

Not your movie theater popcorn of course; that is laden with saturated fat and calories (over 1000 in a large bag). Check out this article on movie theater popcorn from the CBC: http://www.cbc.ca/news/health/story/2009/11/19/popcorn-movie-theatre-salt-fat.html

 

However, home popped corn without butter is a great choice for a healthy snack. Did you know it’s a whole grain?

http://www.fitnessandfreebies.com/food/articles/popcorn.html

 

So enjoy some popped corn today and eat up your whole grains the fun way.

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Looking for a Personal Trainer?

If you answered yes, then there are some questions that you should ask and things to look for in your personal trainer.

I just came upon this article that I wrote a few years back which talks about this very subject. Please see the link to view the article on finding the right personal trainer for you:

http://www.beautyandlace.com.au/chooseapt.htm

A trainer is an important part of your life for a short or extended period of time; it’s important to pick the right personal trainer for your specific needs and not one that everyone else is raving about.

Ask questions, get answers, and hire a trainer that is worthy earning their fee.

For more information on one on one or small group personal training with Perfect Fit Personal Training, give me  a call at 604-318 6534 or email me at: nicole@perfectfit.ws

Have a great evening!

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Avocado: High Fat, High Calorie…Great For You!

If you enjoy avocados as much as I do, you really like them!

Squish them up to make homemade guacamole, add them to salads, spread them on toast…they are a great healthy addition to many recipes.

Avocados do have a high fat content, but it is of the healthy fat denomination. 30 gms per medium avocado.

Calories? Yup, they have a lot of those too; about 230 per cup.

Don’t be scared to include this fruit in your diet, as the health benefits are outstanding. Just remember to keep your portion sizes small, around two tablespoons per serving.

Enjoy these articles below for more info:

http://www.webmd.com/diet/features/avocado-advantage

 

http://oss.mcgill.ca/everyday/avocados.pdf

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5

 

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How Well is Your Nutrition Know-How?

Here is a great, quick little quiz from one of my favorite sites, Sparkpeople.com.

http://www.sparkpeople.com/resource/quizzes_start.asp?quizid=32

With these fun, fact filled questions, you can get a wealth of nutrition knowledge that you can use everyday! Have fun.

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Acai: Healthy and Amazing?


Acai, pronounced AH-SIGH-EE, has been talked about significantly in the press; it has been touted as a “super food” and proclaimed to have many health properties, such as high levels of antioxidants, fiber, and vitamins C and E.

Let’s find out just what Acai is, and what it can do for your health.

The Acai berry grows naturally in Brazil, and is about the size of a grape, but with less pulp. The seed takes up approximately 80 percent of the berry, and is separated before using the pulp.

Acai berries in powdered, freeze-dried preparation are high in dietary fiber and low in sugar; both important properties for people who have blood sugar issues.

A December, 2008 study published in “The Journal of Agricultural and Food Chemistry” proved that the antioxidants in acai berries are absorbed into the bloodstream; an important discovery for people looking to improve their health by ingesting antioxidant-rich foods.

Many websites have claimed that consuming acai will help people lose weight quickly, like no other superfood out there, but these claims have not been based on scientific research, and are unfounded.

Weight loss is not a sure thing with any specific foods, and acai berries are no exception. According to an article in CanadianLiving magazine, Toronto-based Registered Dietitian and nutrition expert Cara Rosenbloom says that there is no scientific evidence showing that acai is an appetite suppressant, nor can it speed up your metabolism or flatten your belly.

What you will get from acai, however, are the benefits of berries, like fiber and vitamins that are part of a healthy diet.

Acai has been shown to be very high in antioxidants, which is a substance that reduces the oxidative damage to cells, such as that caused by free radicals. Free radicals attack molecules and modify chemical structures in the body.

Antioxidants, such as those found in acai, can help to reduce the risks of certain types of cancer, and age related macular degeneration.

Acai may be the latest wonder food on the market, but it has similar properties to many other berries out there, including regular, tried and true strawberries and blueberries. You can get great health benefits at a lower cost by eating these berries when they are in season, or eating frozen when it’s winter.

A March, 2009 article on CNN’s website which interviewed Johnny Bowden, a certified nutrition specialist and author of several health books agrees that most berries are high in antioxidants and do the same thing as acai; they have simply not been marketed in the same way.

So, eat your berries, any of them, and enjoy the great health benefits of antioxidants, fiber, and vitamins!

RESOURCES

REFERENCES

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Dispelling the Diet Myths

Being an ACE certified personal trainer, I get to read a lot of articles from the ACE website. Here is a quick and interesting article about dispelling some of the diet myths out there.

http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2677&category=13

Are you skipping meals? Eating more sugar than you should? Trying a high protein and low carb diet?

Have a look at this article on dieting and tell me what you think!

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Exercise and Post Polio Syndrome

Maybe you know someone who suffered from polio as a child, or maybe you yourself did. 25% of people who had polio can start to see signs and symptoms of the disease once they reach the ages of 50-60 years.

Post Polio Syndrome is a degenerative disease that has no cure. You may not want to exercise due to the fatigue and muscle pain that you experience, but research shows that some types of exercise are important in keeping you healthier than you would be without it.

Check out these links for more info: http://www.ncpad.org/exercise/fact_sheet.php?sheet=107&section=812

http://www.post-polio.org/edu/pphnews/pph19-2a.html

Always make sure to monitor your body as you exercise; excessive muscle pain or joint stiffness should be taken care of by stopping and taking a break.

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Get the Skinny on Fat

Sample Foods High in Fat

Food: McDonalds’ Big Mac

McDonald’s Large

Fries

Spaghetti Factory Chicken Marsala
Fat amount in grams 29 27% 53
Percent Daily Fat 45% 42% 82%
Saturated Fat in grams 10 3.5 23
     

 

 

Better Choices:

Food: McDonalds’ Grilled

Chicken Sandwich

McDonald’s Small

Fries

Spaghetti Factory Spaghetti  w/meat sauce
Fat amount in grams 11 11 9
Percent Daily Fat 17% 17% 13%
Saturated Fat in grams 2 1.5 5
     

 

 

You need a maximum 30% of your diet from fat.

To find out how much fat you’re taking in, you may need to do a little math!

1 gram of fat = 9 calories

Find out how many grams of fat are in the food, and multiply it by 9 to figure out the calories.

30% of your calories should come from healthy fats.

 

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