As I sat down to write this article in my home office, with a latte in hand and a beautiful day before me, I began to ponder what I should write about for my next Stimuli Magazine article. I felt a little stumped.  I always like to write about the things that I feel people NEED to know in order to simplify this whole “being healthy” thing.  But what I realized is that many people really don’t like simple, they like complex. No really, it’s true.  At first thought, you might think I’m crazy, but so often when I offer simple solutions about eating healthy or exercising, people really want me to complicate it for them.  

They want me to give them strict rules about what they can and can’t have; when they can eat and when they can’t; what foods should be eaten together and which ones definitely should not or for those that think they need to be “killed” at the gym in order to see results.  I had to ask myself, why do people do this? It doesn’t need to be so uncomfortable!   

After some critical thinking about WHY people like to make taking care of themselves uncomfortable, I was reminded of my hot button, the thing that really sparks a fire in me.  Hence, this is what I think you NEED to know:

The media perpetuates a way of thinking about health by sensationalizing studies or recommendations which leads to either oversimplifying or overemphasizing basic recommendations.  Essentially they confuse us by complicating it (because that’s what we like). Follow that with a flurry of companies who take advantage of this sensationalism and use marketing tactics to claim their stake in a billion dollar industry with their simple solution, coming up with the new and latest discovery.  Is it because these companies have TRULY discovered something revolutionary and have the ultimate solution?  No, it’s a marketing tactic, often offering band aid solutions to a problem.  

What does this mean for the regular person who wants to make healthy changes?  You may try one of the fad or simple solutions offered, it may work for a while, but ultimately, not the long term.  Any health product or service that ONLY tries to fix your external appearance will be limited to short term success.  Your ability to stay healthy and MAINTAIN any results that you experience is a result of the transformation on the inside.  Often you will hear “if you fix the outside, you’ll feel better on the inside” but in it works in reverse.  If you don’t change how you think and feel on the inside, you will never be able to experience lasting change, it’s as simple as that.  I know that people don’t like simple and they actually don’t want to hear that it’s as simple as that, but its’ the truth. 

Instead of wasting your time and money on “band aid” solutions that will cost you more in the long run, physically, financially and emotionally, why not REALLY try something different and life changing - change your mind. So as you’ve probably read, this is a hot topic for me.  In part because I work with clients who come to me after they’ve tried everything and feel tired and frustrated with all the energy they wasted on simple solutions that didn’t work.  I am thrilled when clients are finally at a place where they are ready to change their mind. My wish is that they didn’t have to experience all the failure and disappointment to begin with. What if we had this insight from the start?  The health and fitness industry wouldn’t be a billion dollar industry for one, obesity wouldn’t be an epidemic and people wouldn’t feel so trapped.  I know it might be wishful thinking but even if I can help one more person set themselves free, the ripple effect of their choice makes my “rant” well worth it!

If you are tired of being a victim of marketing campaigns and are ready to break the cycle of weight loss and weight gain or being on and off a program, I am happy to be your resource or guide.

I would love to hear your comments on this “hot topic” below!

by Andrea Ferguson
Fitness and Nutrition expert & founder of Life Designs Fitness & Nutrition and contributor to Stimuli Magazine

The holidays are a time to enjoy festivities with friends and family.  Just because you have a health and fitness goal doesn't mean you have to give up holiday festivities.  Often people engage a "diet" mentality which becomes an "I can't" mentality which means they CAN’T maintain their eating plan for the long haul!  Since setting health and fitness goals is part of a lifestyle change, remember life is full of celebrations; we shouldn’t be fearful of these times.  Instead, plan around them so that you can maintain your healthy habits.  A few indulgent meals does not mean you have failed or will not be able to achieve your goals.  

The key to successfully managing holiday eating festivities is to be realistic, have a plan and don't give up your fitness routine.

Here are some tips before attending an event:

• Eat before you go! Have a meal or snack that is higher in protein, moderate in carbs and low in fat.
• Don’t starve yourself the day of the event! Not eating leading into the event will result in over indulging.
• Make healthy food choices leading up to the event.
• Once you arrive, do enjoy the array of food, but be sure to also select from the veggie and fruit dishes too. Veggies and fruit will help fill you up and prevent overeating on less healthy dishes.

If you tell yourself that you can have whatever you like as long as you are hungry for it, you will be less likely to overeat.  It's when we tell ourselves that we "shouldn't" that we tune out and eat unconsciously until we feel guilty.  Give yourself permission and think moderation.

Liquid calories are often even more calorie dense than the food we eat!  Remember, alcohol, regardless of its source, has almost as much calories as fat does per gram.  If you add a mix to it, there's even more calories.  That said enjoying some drinks is certainly ok. 

Remember:

• If you have an extra special occasion that you don't want to limit the amount of alcohol, then make it one occasion, not every occasion!
• Drink plenty of water. Skip the pop or punch and opt for water instead.

Ease your guilt, don’t forgo your workouts. Staying committed to your exercise plan over the holidays, provides the opportunity to work off the extra calories you may have consumed. Get out with family, go for a walk. Burning more calories allows us to enjoy additional calories and get more active!

Remember to enjoy the holidays, not dread them and stay tuned for more holiday eating and fitness tips!

by Andrea Ferguson
Fitness and Nutrition expert & founder of Life Designs Fitness & Nutrition and contributor to Stimuli Magazine

Ever heard of a Catch 22? A Catch 22 is a situation where you have two possible choices, either of which will have negative ramifications for you. This is essentially how people who are unfit feel about exercising.  They need to exercise in order to lose weight and to better their health and fitness, but exercising when you are out of shape is hard. It can be uncomfortable physically, mentally and emotionally. Basically, if they don’t exercise they face the consequences of inaction and if they do exercise they face the discomfort of action.  It is quite the predicament for many unfit people which is why they struggle with committing AND sticking to regular exercise even though they know they “should.”  

If you are out of shape then you may be able to relate to these statements:

1. You love fitness classes but hate the fact that you might be the least fit person in the class or might make a fool of yourself, so you don’t go.
2. Gyms can be intimidating when you think people might be staring at you and wondering why you are there.
3. You love the idea of a personal trainer but you doubt some beefed up 22 year old will have any idea how to help you.
4. You wonder if the intensity of exercise that is comfortable for you will even get you any results, so why even bother.
5. You set yourself up to fail by never really committing 100% and finding reasons as to why you can’t exercise because of:
6. Lack of time, energy, money, know how or because of an “injury” or “sickness”, etc

SO if this is how the majority of unfit people feel, then what is the solution to making exercise work for them, given that it is so important?  The answer:  we need to make exercise enjoyable, comfortable and results oriented.

Here’s how:

Make a list of all the ways you can REALISTICALLY incorporate exercise into your life (see list of common activities below).  On a scale from 1-10 (where 1 is least appealing and 10 is most appealing) rate each option on its level of appeal for you.  Pick your top 2 or 3 choices, the ones that you are most likely to find some pleasure in, and do some research to figure how to incorporate at least one of those choices into your routine regularly (3-5 days per week), where it won’t get “bumped” or de-prioritized.  You may have to step out of your “ideal time of day” comfort zone if you are serious about making sure exercise happens!

Examples of ways to participate in exercise:

• At the gym
• On your own
• With a Personal Trainer
• Classes (anything offered at a gym)
• At home
• Personalized Program
• DVD’s
• Outside home
• Private fitness classes (yoga, pilates, bootcamp, etc)
• Biking
• Walking
• Swimming
• Hiking

Whichever mode of exercise you choose plan to commit to it for at least 3 months.  It takes time for your body to adapt to your routine and get more comfortable so resist the urge to give up after a month (because it’s “not working”) and be patient.  Change takes time, so remind yourself that the discomfort or “pain” you are feeling is likely more psychological in nature and that being courageous and overcoming your fear of embarrassment, failure and/or inadequacy will lead to far greater rewards than sticking to the safety and comfort of inactivity. It's important to remember that physical pain due to a true injury must not be ignored and needs to be checked by a physician.

Create a support system.  Find people who will hold you accountable.  Whether it is a family member, friend or a professional trained to help you see results, get someone!  Look for someone who is positive and has YOUR best interest in mind.  When hiring professionals like personal trainers, nutritionists or coaches, be sure to talk with them first to ensure you will be compatible. Also, choose someone who specializes in working with people with your health issues and/or people of your age and gender so that you can be confident that they are well trained to help you.  The 22 year old beefcake at the gym might be good eye candy but he might not be best suited to supporting you and your needs.  Investing in professional support can be one of the most worthwhile investments that you can make if you want to see lasting results.  Whether it’s getting a personalized fitness program to do on your own, some coaching on how to fit in exercise that will work for you, finding a fitness class that you feel supported in or hiring a personal trainer who will regularly hold you accountable, it all helps make exercise more comfortable, enjoyable and results oriented which means you are far more likely to see results.

Share your thoughts on exercise for your chance to win a FREE Personal Training session with Andrea! Post a comment on this editorial. Winner will be announced on Wednesday, November 9, 2011.
 

by Andrea Ferguson
Fitness and Nutrition expert & founder of Life Designs Fitness & Nutrition and contributor to Stimuli Magazine

I like the challenge of it, but most people despise it. The daily grind of packing lunches.  Whether it’s for yourself or for your kids, making bag lunches 5 days a week can be a daunting task, particularly when it comes to your kids!  Trying to pack food that your kids will actually eat while following the healthy food initiatives at our local schools, carefully selecting nut-free foods AND continually coming up with new ideas to stave off boredom, can be a tremendous challenge for many a parent.  The secret to overcoming this challenge is thinking outside the box.  Having a system and a little know how helps too. There are 4 keys to bag lunches made easy and here they are:

First: Be organized

• Keep all your lunch prep materials in one area of the kitchen so they are easily accessible.
• Grocery shop before the start of the week so that your kitchen is well stocked with the foods you need for the work/school week.
• Make lunches the night before when you are not caught up in the morning rush as you will be more likely to choose quality foods instead of convenient foods.

Second: Know what to include

• A complete meal should include 3- 4 food groups
• A complete snack should include 2-3 food groups
• Limit pre-packaged meals and snack foods
• Choose water, 100% juice or milk for a beverage (always include a water bottle)

Third:  Choose enough quality foods that provide brain power and lasting energy

• How long your work day is and/or the age and appetite of your child will determine how much food to include in a lunch.  In general, include 1-2 complete snacks and 1 complete meal in the lunch bag and choose foods from the list below to simplify the process:*in “nut safe” work places only.

Here are some examples of some nutritious food combinations for bag lunches:

Mix and match snacks of:

• Whole grain crackers and cheese
• Homemade trail mix:  Ancient grain cereal, small pieces of dried fruit of choice and throw a few chocolate chips in for fun (add almonds in a “nut safe” work place)
• Homemade banana muffin, berry muffin or  pumpkin bran muffin  (Here’s a delicious recipe: www.life-designs.ca/recipe-oat-bran-pumpkin-muffins.php)
• Homemade oatmeal cookies or oat bars (Here’s a super easy recipe: www.life-designs.ca/recipe-oat-honey-bars.php)
• Mixed veggies with hummus or yogurt based dip
• Fruit salad and crackers
• Popcorn and a piece of fruit
• Crackers and salsa
• Fruit leathers or bars and a yogurt tube
• Fruit smoothie
• Dip carrots or apple slices in this mixture: peanut butter, Craisins and crunchy cereal (in a “nut safe” work place)

Here’s how to use the list above to create some simple meals:

• Sandwiches – try varying up the type of bread: bagels, English muffins, tortillas, pitas, roti and buns all add interest and variety.  Here are some good fillers:
• Tuna salad, egg salad, cream cheese + ham and lettuce, hummus, chicken/turkey, cheese and tomatoes, any mixture of veggies and cheese.  If your child likes things simple then plain jam or even just a thin layer of butter/margarine on a good quality bread can be a decent choice.
• Yogurt and frozen berries with pita’s sliced into triangles
• Pizza, ideally homemade (top an English muffin with pizza toppings of choice)
• Favorite fruit with cottage cheese and a bun on the side
• Pasta salad - cook spiral pasta, add fresh veggies like cucumbers, tomatoes, broccoli and peppers, small cheese chunks and top with your favorite vinaigrette or ranch dressing
• Quinoa or rice and veggie wrap
• Hard boiled egg, veggie sticks and bread of choice
• Hummus rolled up into a tortilla and sliced into rounds, serve with a piece of fruit
• Rice cakes, hummus, cheese and veggies

Use “planned overs” from the night before and if you are packing a lunch for your kids then put them in a thermos.  Here are some good hot food ideas:

• Spaghetti and meat sauce with parmesan cheese
• Macaroni and cheese with veggies on the side
• Lentil soup and crackers (Here’s a great recipe: www.life-designs.ca/recipe-of-the-month.php)
• Canned tomato soup and crackers
• Chili and rice, couscous or quinoa
• Canned beans with cheese on top add a slice of whole grain bread
• Homemade fried rice with diced chicken and veggies
• Dahl with roti and add yogurt as a side
• Veggie dog with ketchup, add a bun and some fruit as a side
• Veggie and almond Stir fry served with noodles or rice
• Any left- over casserole or soup will work
• I’ve even cut up French toast and quesadillas and popped them into a thermos!

Fourth:  Keep food safe (and kid friendly)

• Keep cold foods cold with a cold pack and hot foods hot in a properly lined thermos
• Kids often don’t have a lot of time to eat so make the food easy to eat by chopping food small and offering small portion sizes
• Be sure to include utensils if necessary and use containers that are easy to open

Follow these 4 steps to making a quality lunch whether it’s for yourself or for your kids, it is well worth the effort!

I would love for YOU to share your tips and meal ideas for bag lunch success.  Leave a comment below.

by Andrea Ferguson of Life Designs Fitness & Nutrition
Contributor

Your typical large chain grocery store stocks upwards of 60 000 items!  It can be a daunting task to figure out which foods to choose.  Many food marketers are masters of deception which means the average consumer is not meant to crack the code on food labels.  We unknowingly stock our kitchens and feed ourselves and our family, foods that barely make the grade.

Would you be happy if your child or even you received a report card with a ‘D’ average or lower?  Chances are you probably wouldn’t be posting it on the fridge.  The shelves in the grocery store are full of food products that if graded, would receive a ‘C’ or lower.  Just as earning low grades in school makes it harder to get ahead in life, eating low quality foods makes it harder to FEEL good in life.  Our mood and our performance both physically and mentally are affected by the foods we eat.   Low quality foods often leave us feeling tired, sluggish and bloated which creates a lackluster feeling towards activity that ultimately can lead to weight gain and poor health.  Take a look below and see if any of these low grade foods have a regular spot on your kitchen shelves.

Granola Bars, Breakfast bars or “Nutrition” Bars
Grade: D (in some cases F)
The majority of these types of bars are loaded with sugars or sweeteners, synthetic vitamins and minerals and in the case of “nutrition” bars, many chemical additives.  They lack quality whole grains so are often low in fiber which means they won’t fill you up.  Don’t be deceived by products that have Fiber or Bran in their name. Look at the ingredient list.  If you see any kind of sugar (ends in ‘ose’ or ‘ol’ or an unrecognizable name within the first 5 ingredients, it’s not a good choice.

Brightly colored Cereals
Grade: D
Any cereal that boasts bright rainbow colored ingredients is likely not a good choice!  The reason they are brightly colored is because of artificial colors.  Artificial colors are being tested for the possibility of causing hyperactivity in children and many are on the “caution list” for safe ingredients so in the mean time, we should be wary of consuming too many of them.  Although most of these types of breakfast cereals are fortified with many vitamins and minerals, don’t be fooled by what seems to be a good vitamin and mineral profile.  Nothing beats the naturally occurring vitamins and minerals that are part of whole grains.  Your breakfast cereal should not have sugar within the first 3 ingredients, it should have 5g or less of sugar and 3g or more of fiber per serving.  Start your day AND your kids’ day off right.

Packaged cookies
Grade: F
Sugar, enriched wheat flour, fat, fat, cocoa, sugar, salt, emulsifier, artificial flavor and chocolate (sugar and fat).  This is actually a decoded ingredient list on a package of cookies! Need I say more? Homemade oatmeal chocolate chip or peanut butter cookies taste so much more delicious and if made right, can be quite nutritious.
Fruit Gummy snacks
Grade: C (maybe a C+)
Ok, so these aren’t the worst things that we could be eating but we can’t count them as a fruit serving.  I look at these as a better replacement for candy rather than a healthy snack.  Sure they are made from juice, but the fiber and many other phytonutrients are lost in the juicing process.  These are not filling so they will not sustain you or your child for any length of time.  Choose real fruit if you are looking for a healthy snack.

Vegetable or Wheat thin type crackers
Grade: C-
Don’t be fooled by the word ‘vegetable’ or ‘thin’ in these products.  If your crackers boast an ingredient list of enriched wheat flour, vegetable shortening, salt (or seasonings) and a whole lot more, then they are likely better left on the store shelf.  Choose a product that lists whole grains as the number one ingredient and has a small list of recognizable ingredients.

Lunchables
Grade: F
I’m not sure why they pick a low nutrient cracker, processed meat, processed cheese and then to make it even less nutritious they top it off with a chocolate bar!  I know they are convenient but the bad fat, chemical additives and sugar that children are consuming in this package of nutrient devoid food should be cause for concern.  Not only is the food low quality and high calorie, but it won’t even keep them full for long due to the lack of fiber. This means they will be hungry not long after they have eaten it.  If you want to provide your children with food that fuels their brains and their bodies in a good way, take a few extra minutes to throw some whole grain crackers, a good quality cheese, a nitrate free meat and piece of fruit together. It’s well worth the effort!

Instant Noodles
Grade: F
The reason these noodles cook so fast is because they are deep fried first and they are made up of enriched wheat flour aka white flour.  PLUS, one of these little packages contains more than your DAILY allowable sodium intake!  Bad fat + no fibre + a whack of sodium = very low quality food that leaves feeling tired, sluggish and bloated!

Hot dogs
Grade: F
Hot dogs should be a once-in-a while food.  All hot dogs, unless otherwise specified on the package, contain nitrates.   Nitrates are a known carcinogen that should be avoided.  In addition to nitrates, hot dogs are high in bad fat and high in sodium.  Feeding children hot dogs on a regular basis is not good for their health (or ours for that matter). 
 
Commercial baking (scones, muffins, danishes, cookies, squares etc)
Grade: D
Depending on the item, you can be consuming enough calories and additives in the form of sugar, bad fat, sodium and low quality carbs to have eaten a full meal but without the satiety.  Opting for a healthy homemade trail mix or home baked goods is a much better option if you are looking for a good quality snack that will keep you energized throughout your day.  Check out this super simple recipe for a homemade treat.

What does your report card look like?

These are just SOME of the foods that don’t make the grade.  If you want to improve your kitchen cupboard report card then become a savvy label reader and KNOW what’s fueling your body.  

Want to learn how to decode food labels, which additives and chemicals to avoid, how food marketers trick you and how to choose foods that will fuel you for success?  Contact andrea@life-designs.ca to find out how.

By Andrea Ferguson of Life Designs Fitness & Nutrition
Contributor

The above suggestions, information and facts provided are no substitute for professional advice. Always consult your primary care physician before undertaking a new diet or exercise plan. This Service is for informational purposes and should be used in conjunction with health care professionals when medical clearance is required to participate in physical activity. This service IS DISTRIBUTED ON AN "AS IS" BASIS WITHOUT WARRANTIES OF ANY KIND, EITHER EXPRESS OR IMPLIED, INCLUDING, WITHOUT LIMITATION, WARRANTIES OF TITLE  OR FITNESS FOR A PARTICULAR PURPOSE. YOU HEREBY ACKNOWLEDGE THAT USE OF THE SERVICE IS AT YOUR SOLE RISK.