Happy Healthy Holiday Eating

Holiday time! For most of us it means relaxing, parties, outing and permission to eat anything and everything. People often forget the concept of a healthy diet and exercise during holidays.

It is important to keep in mind that the amount of weight gained during holidays might be a few pounds, but it is difficult to shed these few pounds in the whole year after you set back in your routine working life. These pounds then accumulate in our bodies over years and lead to obesity and other health related problems.

Tips for health during holidays -

• Parties are common during holidays so is alcohol consumption in parties. Alcohol accounts for lot of empty calories without supplying any other nutrients to the body. Cut down alcohol consumption as far as possible. But to give company to your friends is as much important.
  In that case carry just a glass of water with a slice of lemon or red wine or fresh lime soda from the start till the end of the party.
• While going out for dinner with friends or before going to parties fill your stomach with healthy foods at home like a bowl of salad or fruits with low fat custard or plain popcorns. This way you won’t be tempted to eat anything and everything that comes in your way.
• Along with the outings and parties during holidays, set some time aside daily for an exercise regime. This will help to maintain your weight which goes haywire most of the time during holidays.
• If you’re eating in some restaurants, the choice is yours. Order healthy dishes like your favorite vegetable platter, or fruit salads. Instead of deep fried fish, meat or poultry try steamed fish or grilled chicken.
• Go to places and parties which are important to you, just don’t drop in any party. Arrive late nearly at meal time so that the starting drinks, cakes and appetizers are missed.
• After meals avoid grazing on other heavy desserts like ice creams, pastries, or puddings. For this you can stay away from the food tables, sip water or chew a sugar free gum after a meal.
• Food will be the center of attraction during holidays, but diet should not be forgotten.
• Have small servings of foods instead of just overeating wrong foods. Don’t deprive yourself from your favorite food, but at the same time don’t overindulge too.

Holiday time should be ideally spent to relax, meet friends and relatives, focus should be on this part instead of just grazing on food.

Courtesy Diethealthclub.com

Thinking of Hiring a Personal Trainer?

Do you want to lose "The Last 10 Pounds", improve your health, and truly enjoy this life?

I'm ready and waiting to help :)
Call 1.888.441.1602 and let's get started now!

My personal and small group training takes place indoors and out. Vancouver and Burnaby locations include Groundwork Athletics on Granville, Stay Fit Anywhere on Alberni, and Gold's Gym near Gilmore skytrain station.

Training at your workplace, home or apartment gym are also great options, especially if time and/or finances are somewhat limited.

For more information on fitness and nutrition, visit www.nadeenboman.com or call 1.888.441.1602.

Awesome Exercise Videos

Some really great fitness clips here! I love the cardio exercises that can be done anywhere, without equipment. This site is a valuable resource if you're looking for new exercises to change up the old routine.

"Boost Energy, Blast Fat" Videos at Fitness Magazine

Eating Healthy - Starting Today!

Health and wellness should be a top priority no matter what your age. If you start the process now, it will be less of a challenge as breaking old habits becomes more difficult with age. Still, it's never too late to improve your quality and enjoyment of life! The human body responds rapidly to any change in our behavior. As a result, even a small adjustment, like choosing water over juice, very quickly pays off.

Losing weight and feeling great starts with nutrition, so if you don't know how to fuel your body effectively, get some guidance. Invest in a nutrition plan that's designed for your unique lifestyle. Research has shown that simply having a plan of action dramatically increases the probability of reaching your goal successfully. The year is almost over so what are you waiting for? It's time to take action and practice some self-care. You can do it!

Registered Dietitian, Ali Chernoff, gives some very practical tips in this Metro article.

Metro - Office eating need not be unhealthy

Here are a few highlights:

• "The brain is fueled by carbohydrates. You have to eat carbs otherwise you can’t really function."

• "Better carbs include brown rice, whole wheat pasta and plenty of fruits and veggies..." and bad carbs are usually found in processed foods.

• "Healthy food can also help keep the body awake and energized so swap out refreshing water for your coffee or tea and bring a stash of fresh cut veggies to munch on at your desk. Stay away from candy bars and chips..."

• Manage cravings "...by splitting your healthy meals up and eating them more often."


• "For fruits and veggies, a single portion should be about as large as your fist. Meat servings should only be the size and thickness of your open palm."

Vitamin B12 for Energy

Vitamin B12, also known as cyanocobalamin or cobalamin, is a key factor in the body's function of releasing energy from proteins, carbohydrates, and fats. B12 also activates the metabolically active form of folate, helps to maintain the body's nervous system (blood cell formation and bone metabolism), and prevents anemia.

Meat, fish, eggs, poultry, milk, and milk products, are all good sources of vitamin B12. Fortified foods, like breakfast cereals, can also contain B12 vitamins.

The recommended daily intake of vitamin B12 for males and females 19 years of age and older is 2.4ug. Supplements are beneficial for those over 50 years of age as faulty absorption has been found to occur in 10-30% of people in this age group. Consuming foods fortified with vitamin B12 is also suggested.

Nutrition and Avocados

Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.

The American Heart Association (AHA) Dietary Guidelines recommend a diet that has at least five servings of fruits and vegetables (but I say eat as many different vegetables as possible and munch on fruit twice a day), contains up to 30% of calories from fats (primarily unsaturated) and is low in saturated fat, cholesterol, trans fats and sodium but rich in potassium. Avocados can help you meet the AHA dietary guidelines because they have both monounsaturated and polyunsaturated fat and contain potassium.

Be careful not to spoil efforts to include avocado as a healthy part of your nutrition plan. Turning avocado into guacamole then consuming massive amounts along with taco chips and full-fat sour cream is not a good move. One serving is just 1/5 of a medium-sized avocado. This is important since exceeding the suggested serving size will affect the amount of nutrients you're consuming.

Overeating leads to fat storage and weight gain in addition to a multitude of health problems that arise as a result of extra stress placed on the body. Stress is felt when your systems are forced to work overtime metabolizing any food that's been consumed but isn't required for proper functioning of the body. Taco chips and regular sour cream are loaded with fat and calories that will be stored by the body if not actively burned off.

It's easy to end up devouring a day's worth of calories in just chips and dip alone, since these foods are mostly full of high calorie fats. Fat is what makes foods taste so good, but fat is also very calorie dense. As noted above, the AHA recommends you get 30% of your calories from fat. Consuming only 20% fat calories (all calories coming from "good" fats) is however, quickly becoming a popular notion in the health and wellness industry.

Nominated for a Leo Award!

Tommy and I have been nominated to win a Leo award for our roles in the "Burst Your Chub" episode of The Last 10 Pounds Bootcamp!

The Nominees for Best Host(s) in an Information or Lifestyle Series are…
Anna Wallner, Kristina Matisic - Anna & Kristina's Grocery Bag - Cowboy In The Kitchen
Erica Johnson - Marketplace - Miracle Makers Or Money Takers
Tommy Europe, Nadeen Boman - The Last 10 Pounds - Bust Your Chub
David Suzuki - The Nature Of Things - The Suzuki Diaries - Coastal Canada

The celebration gala will be held on June 4th at the Westin Bayshore Vancouver. This is so exciting!!!

Five Tips From Tommy Europe

Check out this article published April 23rd, in the Calgary Herald. My Last 10 Pounds Bootcamp and Bulging Brides co-host, Tommy Europe, shares five practical tips for how to get, and keep, fit! Watch new episodes of Bulging Brides on Fine Living Network in the USA or Slice Network in Canada.

Quiz: Rate Your Carbohydrates Intake

From HealthCentral.com

It isn't just how many carbohydrates you eat that counts in a healthy diet, it's what kind you choose. Nutritionally, carbs range from super-healthy to almost useless.

A balanced diet contains a proper mix of carbohydrates, fat and protein. Together, they give you energy and the building blocks for growth, maintenance and activity, which is why you need to eat significant quantities of each every day.

There are two basic kinds of carbs: complex - which include pasta, rice, breads, cereals, fruits and vegetables - and simple, which include cookies, candy, soft drinks and pastries.

The big health difference: Complex carbs tend to be rich in vitamins, minerals and often fiber, too. Simple ones tend to be sugary and low in nutrients -- but high in calories.

With a proper meal plan to guide you, eating the right kind, and correct amount, of carbohydrates is easy! I'm not a fan of counting calories or fat grams, etc. but if you want to get an idea of how much carbohydrate you should be consuming, take the test. My results showed the following:

Your daily carbohydrate requirement is: 248 grams. (A pound equals 454 grams.)

Send me your success stories!

Hey guys I’m updating my website and would love to hear from any of you that have had some success with the meal plans. If you’d like to submit a short video summary of what your experience was like and what the results were I’ll make sure you get broadcast from the website. Keep the video under a minute and either send it to me directly at makemefamous@nadeenboman.com or post it to YouTube and send me the link if it's too big. Can’t wait to hear your stories!

Who Wants Glowing Skin?

Eating right and drinking enough water are essential to healthy skin. In addition to finding a meal plan that works for you and your pores, a body scrub can be a prefect kick start when it comes to skin rejuvenation.

Here's a blend of four natural ingredients that I've found can really make the skin glow:

1. corn meal
2. honey
3. olive oil
4. salt

Simply mix these together and test on a small patch of your arm to find the desired consistency. Scrub, rinse, then wash your skin with soap and water. This natural blend will leave your skin feeling smooth and refreshed in just one day!

Slow down the aging process with Acai Berries!

The acai (pronounced "AH-sigh-EE) berry has twice the amount of anti-oxidants that blueberries have. Acai berries also have a strong anti-aging effect due to the high levels of anthocyanins and antioxidant vitamin content the fruit contains. Look for this power packed fruit as a new addition in upcoming changes to the Bulge Buster Meal Plan at www.nadeenboman.com.

Tomatoes, white tea, olive oil, and salmon are also super foods that keep you young longer. These foods taste good and incorporating them into your daily routine will get you looking and feeling great!

I took the "Would You Survive Bootcamp?" quiz on the Slice.ca website and wanted to share the results...



Take this quiz and others to see "What's Your Body Type?" and "Are You Good to Your Body?" It can be motivating and inspiring! Plus, it's a new month, a new quarter, and the start of a new season...the perfect time for a NEW YOU!

Your Bulge Buster Meal Plan Success Stories

Who completed the Bulge Buster Meal Plan successfully? This is the time to brag about your results and motivate others to get on the feel good train!

• Why did you decide to start the Bulge Buster Meal Plan?

• Was it difficult to follow or did you breeze through it?

• How did you feel in terms of energy levels?

• Did you see your weight drop in the first week or was the second week where all the progress was made?

• What was your total weight loss after 2 weeks?

• Would you follow the plan again to lose weight quickly?

• Who would you recommend the Bulge Buster Meal Plan to?
  

Watch Bulging Brides & The Last 10 Pounds Bootcamp Online!

Full episodes of Bulging Brides (seasons 1 & 2) and The Last 10 Pounds Bootcamp (first 3 seasons) are available on the Slice website. Both shows are currently airing in Canada, on Slice Network, and on Fine Living Network in the US.

Find Bulging Brides under the "Weddings" tab at Slice.ca Video Centre. The Last 10 Pounds Bootcamp video is under the "Health And Fitness" tab. 

View Fine Living Network program schedules for your time zone:

Bulging Brides Schedule

The Last 10 Pounds Bootcamp Schedule 

Nutrition is the HARDEST part!

I have to share with you this super insightful message from Lena G:

"The toughest part about diet and fitness is the nutrition part, let me tell you. Breaking bad habits (and many of them!) and learning to eat again is tough. I thought it would have been the fitness part for a couch potato like me but I've embraced that part. It's the food.

I watch The Last 10 Pounds Bootcamp for a reason. In addition to exercise tips I watch closely to see what you're throwing out of those cupboards and what's in the meal plans you give people. Knowledge is power in the weight loss journey."

Lena is SO right and the nutrition aspect is under-rated! We're bombarded with so many messages every day from big corporations that want to have us believe junk food can be healthy. We all know that fresh fruits and vegetables, lean proteins, and whole grains are superior to anything that comes in a package - no matter what the fat content is!

With exercise we get the automatic sensation of elation as endorphins are automatically released. Eating right is not as quickly correlated with enjoyment for a couple of reasons:

1. If you've been eating like a trucker most of your life (greasy burgers, high fat foods, and limited fruit/veg) then your body may initially have a "negative" reaction to healthy foods.

A detox effect can sometimes result at first as the body adapts to a healthier, more nutrient rich diet. The worse your current habits are, the harder it will be for your body to accept change. Be confident though that it will get easier and you will feel better, usually right when you're about to give up :)

2. Eating right takes more time and effort than working out.

Starting a new diet regime often involves changing the frequency, portion size, and content of your meals - changes that require learning and self-restraint, so it's not a surprise that stress and general dissatisfaction can follow as a result.

You'll notice instant mental and physical improvements from exercising even just 90 minutes a week. Unfortunately the hardest part of changing your nutrition is making it through the first week or two. You need to tough it out, learn how to properly feed your body, and focus on the positives even when the effort seems to outweigh the payoff.

You should feel more energized, leaner, and healthier in general soon after loading your body up with necessary nutrients. Food is your fuel and is a key element in getting all essential vitamins and minerals the body requires to function. Change your mindset and expectations to set yourself up for success!

7 Nutrition Myths Busted!

I found these on iVillage and they are a great addition to the National Post nutrition myth busting article from the other day. Many of you will be surprised and enlightened...read on!

1. The food pyramid is for everyone. For many people, six to eleven daily servings of grains, breads and cereals is just too much. It has been known to cause bloat, fat and ill health.

2. There is a perfect diet that will work for everyone. Some people do fabulously well on vegetarian diets, and some people crash and burn. One size only fits the people who come in that size.

3. All low-carb diets are like the Atkins Diet. There are many ways to get the healthful, weight reducing benefits of eating fewer carbs without going on the Atkins plan.

4. Stress does not make you fat. The truth is that the stress hormone cortisol leads to carbohydrate cravings and overeating, as well as to abdominal fat.

5. Metabolisms are all pretty similar. Metabolisms have as great a range as cars. Some of us are Jaguars and some of us are SUVs. You need to match the right kind of gas (food) with the right kind of engine (metabolism).

6. Blood type does not make a difference. Actually, blood type does play a part in weight loss. People with certain blood types are more likely to be allergic or sensitive to certain foods. Those with type O, for example, are far more likely than other types to be hypersensitive to dairy.

7. A balanced diet will provide you with everything you need. It's possible to have reasonable health without supplements, but it's virtually impossible to have optimal health without them.

___________
ivillage.com
Jonny Bowden

Five meal myths that need to be shelved

Some additional tips on my contribution to the article for how to make healthy pizza:

1. Control your ingredients by cooking at home.
2. Go vegetarian or opt for lean proteins like turkey or chicken instead of high fat, high calorie pepperoni, sausage and beef.
   
3. Go "lite" on the cheese (avoid varieties with over 30% MF) and remember that a portion is just 1oz.
   
4. Unprocessed foods are a healthier option as a general rule so avoid choosing processed (marbled, softer, pre-shredded) cheese and pick hard, smelly brands to top your pizza.
5. Load up on the veggies! Peppers (green, red, yellow, orange), mushrooms, spinach, tomatoes, and onions are all good options...and don't forget that spices are fat and calorie free!
   
6. Use low sodium tomato sauce to reduce your salt intake. 
7. Make your own whole grain dough from scratch or try cutting a whole wheat pita in half. The thinner the crust, the better.
   
8. If ordering out, (it's still OK once in awhile), Panago is a good option as they now offer a multigrain thin crust dough along with fresh salads. 
   
9. Always add salad whenever possible and choose greens over caesar. You can modify your caesar and cut out tons of fat and calories by trashing the croutons and subbing the creamy caesar dressing for a vinaigrette.
   
10. Remember that just because you've made some healthy substitutions doesn't mean you can eat an entire pizza. Overeating on ANYTHING will trigger fat storage in the body.

So there you go, it's pizza for dinner tonight :)

Basic Ab Exercises

These simple abdominal exercises work for Britney, and they'll work for you too! Check out the video below.

My Top 3 Fat Loss Tips

Exercise regularly and be consistent over the long term. 

Even if you miss a week or two don’t let it turn into a month or six! Working out even just twice per week every week beats training 5 days a week for a month then following it up by doing nothing for weeks. Invest in a professional (certified personal trainer) to gain knowledge and make the most of your efforts. Your workouts need to include resistance and cardiovascular training, regular stretching, plus appropriate periods of rest and recovery. The more muscle you have the more calories you burn and the more efficient your body is at burning fat. If you want to speed up your metabolism and burn calories rapidly even just sitting on the couch, make exercise a priority!

Use the 80/20 rule when making food choices. 

It’s unrealistic to believe you can completely eliminate all your favourite “sinful foods” forever. Imagine saying goodbye, you’re dead to me, to your most cherished sweet treat, creamy pasta dish, or crunchy kettle chips. The 80/20 rule works because 80% of the food choices you make are healthy choices (fresh fruits, vegetables, whole grains, and lean proteins) and the remaining 20% is dedicated to treats that are less healthy. Use this rule for each individual meal, each day, week, and month to master it and implement it successfully.

Drink at least 8 glasses of water each day. 

The body is made up of 60% water and those reserves need to replenish frequently. Water performs many functions that benefit the body and several are directly related to fat burning. Overeating often results from dehydration as your body can misinterpret thirst for hunger. Dehydration also causes bloating when the body stores water as a survival technique. Storing water restricts the function of other water dependent processes such as waste removal. Not much of an explanation is needed to understand how hindering the removal of toxins from the body is bad in so many ways.

See 50 more fat loss tips!