Archive for June, 2011

Five Simple Habits for Fat Loss

Janet Fougere

Janet Fougere

I find these strategies result in fat lose for the majority of clients most of the time.  If you incorporate the 5 simple habits into your daily routine it will naturally lead to improved caloric intake, nutrient timing and food selection.

1.  Time your meals. Eat every 2-4 hours.  This is the most important habit, be mindful when you eat.

2.  Eat lots of fruit & veggies. Make sure you have at least 2 servings of fruit or veggies at every meal. (one serving is about .5-1 cup, 2 cups for leafy vegtables)

3. Indulge in carbs after exercise. Have you exercised today?  If not, opt for fruit & veggies and pass on pasta, cereal, bread, rice etc.  This practice is applicable if you have fat to lose.

4. Incorporate lean, complete protein. Does your meal contain protein?  Make sure you have a serving at each meal.  Sources include lean meats, fish, eggs and protein supplements.  Approximately 30% of your calories should come from protein.

5. Include healthy fats. Each meal needs a serving of healthy fats from animal foods, avocado, olive oil, mixed nuts, flaxseed, flaxseed oil or fish oil.

Here’s to you being Happy, Healthy, Lean and Fit.

Check out Janet’s website at www.janetfougere.com

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Rachel Hewitt

Rachel Hewitt

Is Organic Produce Worth the Money?
This is one of the most common questions I receive as a Nutritionist.  The short answer is yes, organic produce is better than conventional.
Here’s the long answer:

Let’s start by asking what exactly is “organic”?  According to the Organic Council of Ontario (OCO), Organic production is designed to :

  •  respect the environment through the responsible usage of soil, water and air, minimizing agricultural pollution
  •  protect the long-term health of the soil, encouraging soil biological activity and minimizing soil degradation and erosion
  • provide livestock with humane living conditions for their health and well-being
  • recycle materials and resources whenever possible and reduce the use of non-renewable resources

Organic production does not permit the use of:

  • synthetic pesticides
  • synthetic fertilizers
  • Sewage sludge (mmmm yummy!)
  • genetically modified organisms
  • ionizing radiation
  • no growth hormones for animals that produce meat, poultry, eggs, and dairy products

Here are some key reasons why organic is worth the money:

  • You get more for your money because organic foods contain more nutrients.  A 2001 study compared the nutrient levels in organic and regular foods.  In every case the organic crops had higher nutrient levels- 27% more vitamin C, 29% more iron, and 14% more phosphorous (2).
  • You avoid harmful pesticides and herbicides if you choose organic.  The definition of a pesticide is “a chemical preparation for destroying plant, fungal, or animal pests, also called a biocide (any chemical that destroys life poisoning).”  Would you ever knowingly drink a glass of Roundup or another pesticide? Then why would you eat it sprayed on your food?
  • You are helping the earth if you buy organic produce.  All of these pesticides and herbicides eventually end up in our soil and water which can end up harming other people, plants and animals.  The intention of pesticides is to kill pests that are going to eat the produce.  Unfortunately, they will eventually end up killing other non-pests such as bees, and we all know bees are essential for the reproduction of most plants. If we kill all the bees that means we no longer have any food!
  • Organic produce tastes better!  You can’t even compare an organic apple with a conventionally grown apple covered in wax!  Once you try it you’ll never go back.

Although organic produce is always better, sometimes cost and availability can be factors. Thankfully, the Environmental Working Group created The Shopper’s Guide to Pesticides which ranks pesticide contamination for 53 popular fruits and vegetables. Nearly all the studies on which the guide is based tested produce after it had been rinsed or peeled (so you can’t use that as an excuse). Did you know that peppers have been treated with as many as 97 pesticides? The Shopper’s Guide to Pesticides will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide intake substantially by avoiding the 12 most contaminated fruits and vegetables and eating the least contaminated produce (3).

Dirty Dozen (buy organic):
1.    Apples
2.    Celery
3.    Strawberries
4.    Peaches
5.    Spinach
6.    Nectarines (imported)
7.    Grapes (imported)
8.    Sweet bell peppers
9.    Potatoes
10.    Blueberries (domestic)
11.    Lettuce
12.    Kale/collard greens

Clean 15 (lowest in pesticides):
1.    Onions
2.    Sweet corn
3.    Pineapples
4.    Avocado
5.    Asparagus
6.    Sweet peas
7.    Mangoes
8.    Eggplant
9.    Cantaloupe (domestic)
10.    Kiwi
11.    Cabbage
12.    Watermelon
13.    Sweet potatoes
14.    Grapefruit
15.    Mushrooms

References:
1.    Organic Council of Ontario. http://www.organiccouncil.ca/organic.sz
2.    Worthington, Virginia. Nutritional Quality of Organic Versus Conventional Fruits, Vegetables and Grains.  Journal of Alternative and Complementary Medicine. Vol 7, No 2, 2001.
3.    Environmental Working Group. http://www.ewg.org/foodnews/

I’m loving discovery news lately, they have some great articles that have caught my attention..

The first is called Iceman had bad teeth. I was curious to see what it said because I know from my reading of Paleolithic lifestyle that our ancestors had a great set of teeth, so why did this guy have bad teeth? Well apparently Ötzi the Iceman, a 5,300-year-old mummy found in the Italian Alps 20 years ago was suffering from cavities, worn teeth and periodontal disease because he started finding and eating grains. Here’s some quotes from the article for ya..

“These dental pathologies are a sign of change in the Neolithic diet,” Albert Zink, head of the Institute for Mummies and the Iceman at EURAC in Bolzano, told Discovery News.

Although the Iceman did not lose a single tooth until the his death at an age of about 40 years, he had an advanced abrasion of his teeth, profound carious lesions, and a moderate to severe periodontitis,” the researchers said.

In particular, the molars of the upper jaw showed loss of alveolar bone as a sign of periodontitis (inflammation of the ligaments and bones that support the teeth), while evidence of “mechanical trauma” was found on two teeth.

“We already know that he was eating grains, such as einkorn or emmer. The contained carbohydrates clearly increased the risk of developing dental diseases,” Zink said.

Interesting… but then today I saw this article called People Grew shorter growing crops

“Many people have this image of the rise of agriculture and the dawn of modern civilization, and they just assume that a more stable food source makes you healthier,” Mummert said in an Emory press release.

“But early agriculturalists experienced nutritional deficiencies and had a harder time adapting to stress, probably because they became dependent on particular food crops, rather than having a more significantly diverse diet,” Mummert said.

Starting around 10,000 years ago, and continuing to relatively recently, no matter where and what crop, the pattern was the same. Agriculture led to shorter, less healthy people.

Makes ya think doesn’t it? Maybe just maybe science and new foods and agriculture didn’t make things better, it’s made things worse.. I know Celiac Disease is getting worse, heart disease, diabetes, obesity just to name a few.. Draw your own conclusions…

I did and feel a million times better for it…

Make sure to check out and read the full articles above!

Fat Head Review

Posted: June 16, 2011 in LCHF/Paleo Product Review

So I recently received my copy of the video called Fat Head– You’ve been fed a load of bologna!

This video was made basically in response the very popular video Supersize Me! Remember that one? Where Morgan Spurlock ate McDonald’s exclusively for 1 month and gained over 20 lbs? Well I did watch that movie a while back and I did believe a lot of what it said in the movie, until I watched this one!

Now if you read my blog, you already know I have been eat Low Carb High Fat for about a month now, maybe a bit longer. Since I discovered the health benefits I’ve been on a tireless effort to explain to friends and family exactly what my new lifestyle of eating low carb High Fat is all about.

It’s hard to explain it and people are very adamant they need to follow the guidelines set out by the ‘experts’. That said it sometimes just doesn’t sink in that there is actually a better, healthier way to lose weight and feel better. Some people I have lent out my many books to, between you and me, I don’t think they really them all. I don’t blame them, some of them are very scientific and hard to follow. NOW I am going to lend them this video… while it is a bit slow to start to get to the nuts and bolts of what is good for you and why, I think it’s a video that should be shown to everyone. Anyone could learn something by watching this video. Why aren’t videos like this on tv? On Demand? In our video stores?

I have already watched it once on my own and 2 more times on top of that and each time I watch the video I still take something new away from it. Why do I like it so much you ask? Well it makes a point, people have a mind of their own, they aren’t told what to eat they are very well aware of how many calories is in a large size meal at McDonald’s. They’re not stupid and they, like myself when buying food there, know it may not be the healthiest of choices BUT what people don’t always know is that you can make healthier choices eating at places like McDonald’s if you are armed with information. The right information. 

Did Tom Naughton eat at McDonald’s for a month? Yes! Did he gain weight, No! Did he just eat grilled chicken and salad for the entire month? NO, absolutely not.

He went in knowing some very basic information – his average amount of calories he should be consuming each day based on his height and weight as well as how many carbs per day he should consume. It worked out to be about 2000 calories and 100 grams of carbohydrates a day.. So what happened? He lost weight, his cholesterol/BMI overall health was even better than when he started!

I also like that the video mixes in information from specialists, doctors and scientists. It’s entertaining, it has some graphics and some funny ‘streeter’ type interviews and you step away from the movie feeling much smarter! Got to love that!

If you know me, ask me to borrow it, I’ll start a rental system, if you don’t know me, I suggest finding a copy yourself online or buying your own copy and why not educated your friends and family while you’re at it.

I guarantee you, they will be healthier for it!

I think it only cost me around $15 and it was worth every penny!

Wouldn’t it be nice…

Posted: June 13, 2011 in LCHF/Paleo

Isn’t it nice to have some time off, to relax and enjoy life? The past two weeks I have had a 4 day weekend followed by a 3 day weekend. Wouldn’t it be nice if every single week during the summer is like that? Sigh..

I was pretty lucky, I had nice weather, got to spend time with my Aunt and got lots done but I also did something I don’t normally do. I relaxed. I didn’t worry about the gym or getting workouts in. I got work done at home and actually did reading, watched some tv, spent time with friends and family. It was nice and I really haven’t done much of that lately. I even put a lawn chair out on my balcony and soaked up the sun for a bit one warm afternoon.

Though I don’t tan very well, I think I am exactly the same colour as when I went out to get the sun.  I didn’t burn but I think if I stayed out any longer, I probably would have. I don’t wear sunscreen anymore, something with the chemicals in the sunscreen that when heated by the sun my skin breaks out… so now I just get a base tan, make sure I don’t burn the first few times and after that I’m good for the summer. Plus that way, I make sure I get my vitamin D. Something that is hard to do when you are keeping it out from all the sunscreen you put on..

Now that I am back to a regular work week and I relaxed a bit for the past two weekends it’s time to get back to a normal schedule again. I have lost maybe another pound and I am about -7lbs now. Which is awesome, considering I haven’t had any exercise at all other than running around with my friends kids lol (which is a workout in itself) I have eaten healthy but have added more fruit which seems to be fine. I haven’t gained anything from adding fruit. I also have had limited sweet cravings by adding in the fruit. I’ll have to be careful and watch, if a certain fruit causes cravings I’ll have to avoid it for a while.

The only time I notice a gain is when I add a meal in that has corn, I almost always see a rise in my weight the next day and it is back down the day after when I return to eating normal. I was out the other day after work with a friend and decided the only thing on the menu I could eat that didn’t have gluten in it was some nacho’s, so I ordered a small and it was pretty yummy.. Alas the 2 lb weight gain the next day from a small nachos didn’t make me pleased. I also had a hard time sleeping that night.. Now I have since eaten more nacho’s (still have a bag in my cupboard) it has taken me forever to even open the bag and the bit I do have leads to weight gain, but I slept fine that night. So really if I’m ok with the weight gain the next day, it really isn’t all that bad but knowing how much sugar is being converted in my body after I eat it and how unhealthy it is really makes you think, is it worth it? Should I just throw the bag out and find something else to snack on?

You can’t feel guilty for enjoying food once and a while and I guarantee you I don’t. I knew what I was doing. I know if it had gluten in it, there’s no way I would have even considered it. It takes me forever to feel better after having a dose of gluten.. but while I eat good 80% maybe even 90% of the time. I think there’s always room for enjoying the odd food once in a while. Nobody is perfect and you shouldn’t feel guilty for being normal. If I didn’t have a gluten intolerance, would I eat a piece of garlic bread once in a while? Absolutely! Would I feel guilty about it? Not even a bit. I know I don’t do it all the time and I know I enjoy it, and what is life without a little enjoyment?

Let’s see how many workouts, walks I can get in this week! I’ll let ya know!

Janet Fougere

Janet Fougere

Lots of us are trying to juggle many demands at one time:  jobs, kids, training, household chores & family obligations. The craziness can cause us to become irritable, overeat, take medication or a combination of the above.

First, recognize stress:
Stress symptoms include mental, social, and physical manifestations. These include exhaustion, loss of/increased appetite, headaches, crying, sleeplessness, and oversleeping. Escape through alcohol, drugs, or other compulsive behavior are often indications. Feelings of alarm, frustration, or apathy may accompany stress.
The following list of techniques might help you if you are suffering from stress:
1.  Participate in activities that reduce stress
•    My favorite (of course) — Exercise!
•    Check out my No time for the gym workout
2. Breathing and/or Relaxation Exercises
•    The way you breathe is the way you live your life.  Do you hold your breath when you’re angry? Take Shallow breaths? Sigh a lot? Recognize the change and slow down the breath to promote relaxation.
•    Check out Women’s Health article on Meditation
3. Sleep
•    Seven hours per night is minimum & the lack of sleep aggravates the stress
•    Check out Tiana’s blog post – My Secret to getting to Sleep— it really works!
4. Remove yourself from the situation
•    Take breaks throughout the day.
•    Remove yourself  from the situation that is causing you stress even for a few minutes at a time.
5. Set realistic Goals
•    Plan ahead & allow enough time for all necessary activities
•    Reduce the number of tasks assigned to you, delegate
6.  Do things you enjoy
•    Find things that make you laugh
•    Call a friend
•    Create something new
•    Try a new activity
7. Stay calm under pressure
•    Not too much at once.  Focus on one troublesome thing and manage your reactions to it/him/her
8. Have confidence in yourself

By: Janet Fougere – Ottawa Personal Trainer – www.janetfougere.com

I love this, I just got an email on this new Info graph, thought I’d share it as it’s very interesting. Take some time to read through it and check out the links and blogs that are referenced if you have the time! The graph in its entirety along with an embed code can be found here.

Paleolithic Diet Explained
Learn more about the Paleo Diet.