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.

Do you ever REALLY look in the mirror?  Do you recognize the person staring back at you?  Is there a disconnect between what you look like and how you feel?  There are many reasons why you might not completely identify with your reflection.  Stress, lack of sleep, the natural aging process, lack of regular self care and even just the nature of being a parent is reflected in your appearance.  A demanding job, having kids and de-prioritizing yourself can easily lead to you taking care of everyone and everything else other than yourself.  It can be all too easy to lose a sense of who you are and even what you look like!  Really, who  wants to notice the bags under our eyes, the extra weight that we may have put on, the natural aging process that is inevitable? Perhaps, in the case of being a parent, it’s the designer clothing that you have forgone for the comfort clothes that are often worse for wear

As we “grow up” we assume more responsibility, leading to more demands being put on our time, which can make it challenging to prioritize ourselves.  We also get comfortable.  If you are in a committed relationship and are not really trying to impress anyone (because of the unconditional love you have rightfully earned) it’s easy to “get comfortable” and just do what’s easy.  BUT, is easy the best thing for us?  Do you remember what it was like when you first met someone you really cared about or a time in your life where you really had to prove yourself?  Do you recall all the effort that went into the attraction process?  I certainly do and I’m going to guess that many of us spent some time on looking good and taking care of ourselves, because it put us in a better position.   At the very least, taking care of ourselves simply makes us feel good, would you agree?  Now I’m not about to suggest that we all become self-obsessed, but I am going to suggest that it is important to take the time to regularly make yourself number one on your list.  It may not be ALL about the clothing, hair and makeup now, but how about some good quality self care.

It’s amazing what a good sleep and plenty of water can do for our complexion and our energy levels.  If your energy is feeling zapped and you feel more like 50 than 35, then take a look at your eating habits.  Do you eat regularly throughout the day, every 2-4 hours?  Make sure you include foods like nuts, seeds, whole grain breads, quinoa, wild rice, yogurt, tofu, cheese, fish, chicken, legumes and colorful whole fruits and veggies in your diet to feel the greatest benefit.  How about your activity level? Do you get regular exercise?  There are so many benefits to getting active.  Not only will you have more energy but you will notice a huge improvement in how you look and feel. 

I know the challenge though, how do we fit it all in???  With work, family, school, activities and life all top priorities, it can be hard to make our health one of them.  Sometimes it just takes a shift in our thinking to realize the value of our own personal wellness and that it deserves to be scheduled into our lives.  If we aren’t performing at our best, your family life and even our job performance can suffer.  If we don’t have energy, are constantly fighting sickness or are too stressed to enjoy time with our family and friends, is our life as fulfilling as it SHOULD be?  We only get to live this life once so CHOOSE to make the most of it.  In as little as 3 hours per week you could increase your energy, notice physical changes , decrease your incidence of sickness and reduce your stress significantly simply by committing to some kind of physical activity that you enjoy.  Everyone around us benefits when we are a good role model, when we emanate health and when we feel good about ourselves.  With a little planning, determination to commit and the mindset that we deserve to take some time to be healthy, EVERYONE can make it work.  It may not involve designer clothing and being perfectly primped, but feeling good about the person staring back at you in the mirror is certainly worth the effort.

We’d like to help one Stimuli reader change what they see in the mirror with a chance to win a FREE Fitness and Nutrition consultation. We’ll help you create a healthy living action plan that’s design right for you.
To enter, please post a comment on this editorial. Winner will be announced on Wednesday, June 15th.

If you don’t win the contest and need help with designing a healthy living action plan, please contact Andrea to get started today at life-designs.ca.

by Andrea Ferguson
Contributor

In my line of work people come to me because they are in need of a change.  Most are tired of feeling unfit and want to get healthy, feel stronger and look better.  Others come to me to “fine tune” their already good fitness and/or eating habits so they can take their health to the next level. Whatever level a person is at, mindset is what has the greatest effect on their ability to succeed. 

It is not physical ability, lack of family, abundance of time, money or energy that makes the difference; it’s the DECISION TO COMMIT that ultimately determines whether someone will realize their goals.  It is the person who rarely has excuses, who doesn’t say they can’t, isn’t scared to try and keeps at it, even when it’s tough that sees the results they desire.  I’ve seen how a simple change in thought patterns has made a weight loss struggle into a weight loss success.  I’ve witnessed people who are terrified and brand new to exercise overcome their fear to see some incredible transformations.  I’ve also seen how a fear of failure or imperfection has prevented someone from staying committed or giving 100% leading to a progression plateau.  

How is it that some people are able to create change regardless of their circumstances while others struggle at the best of times?  The key ingredient to success is a positive and determined mindset.  People who create a lasting lifestyle change make a decision that good health and fitness is not an option, it is a top priority that they CAN make happen.  Sometimes it takes a little creativity and juggling of tasks, but it can be done if the desire is there.   

If you are ready for a lifestyle shift then decide that you REALLY want it then, become AWARE of exactly what you need to change to make it happen.  Here is what Kasia Rachfall, of Fresh Perspecitve Family suggests as the first step toward creating lasting lifestyle change:

Creating Awareness

If we don’t know what we don’t know then it’s difficult to do anything about it.  And even knowing something isn’t always enough to create change.  Awareness that something needs to change is only the first step. Without awareness, we keep doing what we’ve always done and we keep getting what we’ve always gotten.  These same results are fine as long as they’re the results you want.

If you have a feeling, an inkling, or the beginnings of an insight that you’re not really getting the results you want – you’re becoming aware.  It’s not that something is necessarily wrong – it’s that you’ve realized that you can improve what’s there and make it even better.  Whether you want to change a little or change everything, you need to have that awareness first to even begin.

Your mind is your most powerful asset and when you believe you can do something and when your own mind is on board with what you want to accomplish, your road to success is simple.   Awareness is the key to creating change in your life. Congratulations on being so aware!

Example:
Your weight management has been a struggle for you and you feel like you’ve tried all the conventional approaches to solving this problem.  Yet you keep struggling no matter what eating plan or exercise regime you try.  Now that research has shown that the mind is responsible for over 90% of our success in life, you begin to think that perhaps it’s how and what you think about your weight management, health, and fitness that needs to be tweaked or changed.  

Put it to practice:
As you consider the results and the experiences you’re getting in your life right now, what awareness do you have of where things aren’t working the way you want them to?  Make a list.


Kasia Rachfall is the owner of Fresh Perspective Family and is an accredited NLP trainer.  She has developed a mindset program for Life Designs Fitness and Nutrition to allow Andrea to help her clients stay focused, push past plateaus and achieve the nutrition and fitness results they desire.  For more info about Kasia and what she has to offer go to freshperspectivefamily.com

By Andrea Ferguson of Life Designs
Contributor

Photo: Future by graur razvan ionut / FreeDigitalPhotos.net

In the world of nutrition there is a myriad of opinions about food and eating that exist. For the average person, this can make eating healthy overwhelming and confusing. I often get asked about the quality or validity of various diets and food products and could spend many hours a day trying to keep up with the newest and latest gimmick. Fortunately I do not have to waste my time doing this kind of research; instead, I have a quick system for determining if a diet is worth exploring further.

Here are Four FAD Diet Busting questions that you need to know when considering a diet:

Who is the diet/product being promoted by?

Just because a "Dr." is promoting a diet or product doesn't necessarily mean that it's safe or effective. It could be a foot doctor who is backing the diet or product for all you know. You wouldn't go to a foot doctor if you needed help with your eyes so look for a professional who has an expertise in nutrition when looking for reliable nutrition advice. A Registered Dietitian (RD) or Nutritionist who has their Bachelors, Masters or Doctorate degree in Nutrition is considered the most reliable and qualified resource.

What does it cost to follow the diet?

Any diet or product that costs a lot of money or requires you to buy certain "health" food products in order to follow the diet should be approached with caution. Eating healthy doesn't need to cost a lot of money and everything that you need should be available at your local food store. Remember, someone has a lot to gain if they can convince you that you need to buy their program, food or supplements. Programs or stores offering these items often hire sales experts, not nutrition experts!

Do you have to restrict or eliminate ANYTHING from your diet?

ALL foods fit into a healthy diet. You should eat some foods more often than others (some foods much more often and others rarely) but ultimately there is no need to cut out anything from your diet. An exception would be if you have an allergy or intolerance. Of course you will lose weight if you cut out your favorite "less healthy" foods or an entire group of foods but can you maintain this way of eating for the rest of your life? If not, then the diet is unrealistic and will set you up to fail.

Follow the 80/20 Rule: 80% of the time eat high quality foods, 20% of the time enjoy whatever you like.

Does the diet promote rapid weight loss or involve being "on the diet" for a given period of time?

Any diet that markets losing more than 1-2 pounds per week should be approached with extreme caution. Effective weight loss programs encourage participants to lose weight slowly in order to see SUSTAINABLE results. In order to maintain weight loss you have to change your lifestyle, which takes time and continual effort. Any program that suggests that you only have to eat a certain way for a period of time means you will likely see results for about as long!

Remembering to ask these four questions when deciding what diet or food product is right for you will save you time, money and wasted effort so that you can get on the right track to eating healthily for life.

by Andrea Ferguson

Life Designs Coaching and Consulting
Fitness & Nutrition Contributor

Photo Credit: zirconicusso / FreeDigitalPhotos.net

Do you ever experience low back pain?  How about your balance? Do you find that you have less balance than you used to while doing physical tasks?  Are you frustrated with how your abs look and feel?  If so, it is likely because of the condition of your core, or perhaps a lack there of; these are common complaints the older and/or the less active we get!  With an untrained core we lack the core strength necessary for stability, balance, tone and support.  Our back can easily be burdened when we have limited core strength which can lead to injury and/or pain in the lower back.  With poor balance we also put ourselves at greater risk of injury due to falls.  If a flatter stomach is what you dream of, then forget the “magic” potions, pills and creams, instead learn how to activate your core PROPERLY and start an exercise program that includes EFFECTIVE exercises to strengthen and tone your mid section.

The good news is that you do not have to do 100’s of crunches everyday to get a flatter stomach.  In fact, an exercise routine that SOLEY incorporates exercises like crunches will likely never lead to you feeling good in a pair of low rise jeans!  To understand why, here’s a bit of anatomy.  Your core includes movement muscles and stabilizing muscles in your abdomen, back and pelvic floor. Many people often work the superficial movement abdominal muscles hoping to see results that these muscles aren’t capable of providing. These superficial muscles, or muscles that we can see when they are well trained, are: the rectus abdominus,or the “6 pack muscle”, external obliques and internal obliques.

The key to improving your core lies within the deep core muscles.  Your transverse abdominus (or your TVA), is a like a corset and compresses the abdomen.  When the transverse contracts it tightens the waist, pulls in the belly button and stabilizes the pelvis and lower back.  If you want to see improvement in your core strength, balance, stability and tone, as well as reduce risk of injury and improve back pain, then you must work the deep core muscles.  These muscles act like a “corset” and “sling” respectively, as they act to tighten and “pull in” the abdominal cavity and pelvic floor.

Here are some basic suggestions to target all of the core muscle groups. Focus on proper core activation in every exercise.  To understand what “proper” core activation try this exercise:

• Lie down on the floor with your knees slightly bent and feet on the floor.
• Place your fingers on the inside of each hip bone and press down or place a book or other light object on you abdomen between your hip bones.  
• Take a deep breath in and slowly exhale fully and forcefully through your mouth. As you do this you should notice your abdomen below your belly button draw inwards and you should feel with your fingers the muscle on the inside of your hips tighten or flatten.  Your belly should not inflate as you breathe out.

Now activate the muscles of your pelvic floor or do a Kegel:

• Slightly tighten the muscles that you use to stop the flow of urine and use to complete a bowel movement without tightening your buttocks or thighs. Hold the contraction for up to 10sec. 
• It may take some great focus and may not feel like you can even make them work on command, that’s is very common.  These muscles are often weak as most people aren’t aware of the need to work them and they also get stretched through pregnancy and childbirth. Continue to practice doing Kegels or pelvic floor activations so you build up strength in this area.

 Once you can hold the pelvic floor activation for 10sec you can put these two activations together to practice a full core activation:

• While still lying on the floor with fingers pressed into your abdomen by your hip bones, take a deep breath in and give a slow yet forceful exhale through your mouth draw your pelvic floor upwards and your TVA inwards. You should feel the muscle between your hip bones and in your pelvis tighten and fatigue as you continue to hold them.  Repeat this exercise on a regular basis to train your body to use these muscles often.

Once you know how to activate your core properly and can maintain the activation, you can slowly add more challenges.  You should ALWAYS activate these muscles throughout every core exercise you do. 
If you can no longer maintain the activation during an exercise you should take a break, only continue if you can keep your TVA and pelvic floor turned on.  Following these guidelines will ensure you are being both effective and safe.  Follow these steps to proper core activation during your exercise routine, you will notice more strength, stability, tone, less aches and pains in your back and ultimately you will feel more fit and fantastic!

by Andrea Ferguson
Fitness & Nutrition Contributor