Slim Down for Summer!

The warm weather has arrived and soon we'll be hitting the pools and beaches. Don't leave it to the last minute. Start working on those spare tires, muffin tops, and thunder thighs now so you can look great this summer!

Sign up for Fitcamp this month with a friend and you both get $50 off your fees. Click here for Fitcamp schedule and details. Training with others is motivating and keeps you accountable. All fitness levels are welcome so come out and have some fun getting fit and healthy!

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!