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More Fitness Myths, Debunked

Easter Egg Hunt, Revamped

Easter. Visions of chocolate bunnies and colourful candy eggs have undoubtedly just filled your mind. The spring holiday comes in at number two when it comes to candy consumption, just behind Halloween. While dark or raw chocolate is a wonderful source of free-radical-fighting antioxidants and a cheat treat amidst an otherwise healthy diet is A-OK, the problem lies when sweets are consumed in large quantities. Let’s be honest, do you and your kids stop at one jelly bean? I think not!

Excess sugar can wreak havoc on blood sugar, mood, energy and weight. But that doesn’t mean that I’m going to challenge you to ban the Easter bunny from your home this year! Instead, fill your holiday weekend with a bevy of non-edible Easter options. Don’t skip the Easter egg hunt (it can translate to a ton of fun physical activity, after all!), but why not opt for plastic eggs or baskets filled with low-cost toys and gadgets for your loved ones? Puzzles, jump ropes, slinkees, balloons, crayons, hair clips, craft supplies and toy cars are just a few examples of items your little loved ones will squeal over – not to mention keep them busy while you’re trying to get a nutritious and delicious Easter dinner on the table for the family.

Plus, a decrease in the amount of stray candy and half-eaten chocolate bunnies around the house means less temptation and not-so-harmless binging on the part of the parents.

And, if you feel that your child’s basket is looking a bit sparce minus a snack or two, you can always pop in carrots (yes, they go with the bunny theme!), apples, salt-free nuts and seeds, and unsweetened dried fruit.

Share your favourite non-edible Easter treats or fill me in on how you plan to clean up your weekend celebration. Leave a comment below!

Always living with passion,

Sammie

Fitness Myths, Debunked

Spring Produce Guide

Before writing up your grocery lists this spring, you may want to consider stocking up on peak-season produce. Choosing fruits and veggies at their prime not only means that you’ll be buying local, eco-friendly, fresh fare, but it’ll also leave you with more cash in your pocket! Buying “fresh” strawberries mid-winter, for example, can be pricey as you’re covering the cost of having them shipped from a southern destination (and you’ve probably discovered that the taste suffers as well!). Opting for local fare can save you big bucks, plus it’s often found in greater supply at your supermarket.

TIP: Check out the ends of each aisle in your grocer’s produce section – that’s where the seasonal fare is usually stocked.

Here’s a list of spring fruits and vegetables to keep your eye out for over the next few weeks and months. To find out more about what produce is at its peak in your neck of the woods, visit a local farmers’ market and don’t be afraid to ask questions! Not sure where to find your nearest outdoor grocer? Check out Farmers’ Markets Canada (http://www.farmersmarketscanada.ca/).

Happy shopping!

Fruits:

Apricots
Avocado
Bananas
Lemons
Mangos
Papaya
Pineapple
Strawberries

Vegetables:

Artichokes
Asparagus
Chives
Fava beans
Fiddleheads
Green onions
Leeks (also helpful in combating seasonal allergies)
Morels
Fennel
Ramps
Parsnips
Rhubarb
Radishes
Sugar snap peas
Zucchini

Always living with passion,

Sammie

Healthy Eating On the Road

Whether you’ve been traveling by plane, train or automobile this March Break, hopefully you’ve found easy ways to keep your healthy diet intact. Your vacation may be winding down but that doesn’t mean that it’s time to give into drive-thru temptation! Eating whole and natural foods while you’re on the road can be easy if you keep it simple and follow a few tips.

Pre-pack snacks for the car. Load up with cut fruits and vegetables, stored in a cooler with ice packs to keep fare fresh and appealing. You can even pack and store fresh salads or wraps with grilled and chilled chicken or tuna in a properly sealed cooler!

Hit the grocery store rather than the rest stop. When stopping for gas, why not venture a few minutes into town to find a local supermarket as well? If you stick to the perimeter of the grocery store, you’ll find healthier fare than you would have at the nearest pump station hands down!

Stock that hotel mini fridge with water and fresh foods. Yes, the fridge in your room can accommodate more than just expensive sodas! Instead, let the hotel staff know that they won’t need to replenish the less-than-healthy items in your room. Hit a local market and grab a few food necessities instead.

Your luggage isn’t just meant for clothes. Pantry staples such as oats, unsalted nuts, dried unsweetened fruits and your favourite protein powder make ideal travel companions.

Avoid candy at the airport newsstands. Better strategy: Arm your carry-on with single serving clean treats if flying domestic like whole food energy bars or fruits. Airport travels can too often translate to long layovers and delayed flights, so being prepared will mean that you’re ready whenever hunger should strike. Plus, having a plastic re-sealable bag filled with a small helping of your favourite clean eats will help you avoid onboard snack sales (saving you a few bucks in the process too!).

Make educated and healthy choices when dining out. Never be afraid to ask what is in a meal or how it is prepared. There’s a huge difference between a salad with grilled chicken and one with fried chicken. Ensure that the menu is clear and if not ASK. If your restaurant is unwilling to accommodate your food preparation requests then move along to the next diner. Researching healthy eats at your destination in advance can also be fun and add to a bit of the adventure of exploring. Find the local vegetarian or clean eateries and take a stroll to see the town on your way!

I’d love to hear how you stayed true to your healthy meal plan this March Break, or learn a few new clean travel tips from those of you who are frequent fliers for business. Leave me a comment below!

Always living with passion,

Sammie

Sleep Easy

Eat to Lose!

Cleaning up your meal plan isn’t simply about what you don’t eat! Boost immunity, reduce the risk of disease and even slim down your figure by opting for low-calorie yet fibre, protein and nutrient-rich grocery finds. Here are my favourite three kitchen staples for getting lean and healthy.

Eggs
Simply, eggs pack an impressive offering of protein – one large hard-boiled egg offers six grams of the muscle-building macronutrient. When watching your waistline, proteins come in handy as they increase satiety, making you feel fuller longer. Plus, eggs and other high-quality proteins include leucine, an essential amino acid that may reduce the loss of lean tissue during weight loss, promote loss of body fat and maintain healthy blood glucose levels.

BONUS: An egg contains about 113 milligrams of choline (over 25 percent of your daily need!), a nutrient that plays a vital role in brain health and may help reduce inflammation. The choline is found in the yolks, however, so don’t always opt for egg whites only!

Apples
An apple a day may, in fact, help keep excess weight away… and it’s got fibre to thank! Sources of both soluble and insoluble fibre, apples are perfect weight-whittling snacks. Soluble fibre slows digestion, which will help curb your appetite for a longer period of time. It also helps reduce the risk of blood sugar spikes, which lead to cravings. Insoluble fibre, on the hand, helps regulate digestion and improve regularity. Foods rich in insoluble fibre also take longer to consume, slowing you down and reducing your risk of overeating.

BONUS: Eat the skins! You may prefer the flavour of peeled fruit, but eating an apple’s colourful skin will not only boost your intake of insoluble fibre, but also vitamin C and flavonoids (the latter are actually plant pigments!).

Oatmeal
And yes, the time of day you enjoy your bowl of oats does make a difference: opt for breakfast! California-based researchers have found that breakfast-eaters have a lower body mass index (BMI) that those who skip the all-but-too-important meal. In addition, those who eat a cooked, high-fibre cereal (think piping hot steel-cut oats!) have the lowest BMI in comparison to those who eat any of the other morning-meal options studied. Ranked as the most satiating food on Australia’s decade-old and well-known Satiety Index, the grain’s high-fibre content isn’t the only thing to thank for its filling factors. Unknown to most, the cereal grain is also a good source of protein.

BONUS: Via their high fibre content, oats may also help remove cholesterol from your body. If that weren’t enough, oats offer a specific type of fibre called beta-glucans, which have been studied for their role in reducing cholesterol levels and, in turn, helping reduce the risk of cardiovascular disease and stroke.

Always living with passion,

Sammie

Get Your Family Fit

A+ for Amaranth!

In our third and final look at lesser-known gluten-free grains, we turn to amaranth, an ancient and high-protein option that originally hails from South America. Amaranth is considered a grain even though it’s a seed from a broad-leaved plant, unlike corn and true grains which are actually grasses.

Superfood potential

Higher in protein than the majority of grains, amaranth is especially rich in the essential amino acid (those that cannot be produced solely by the body) lysine. Normally lacking in plant-foods and cereals such as wheat, sorghum, corn and barley, lysine is vital in immune system maintenance. Plus, those suffering from depression, thyroid disorders, Parkinson’s disease, cold sores and even asthma have often been found to have low levels of the amino acid in their bodies.

The superstar grain also offers a bevy of other nutrients, including fibre, calcium, iron, potassium, phosphorous and vitamins A, E and C, to name a few.

Storing 411

Look for amaranth in health food stores and major grocers in the form of seeds, flour and greens. If purchasing the seeds though, remember to store them in an air-tight container in a cool, dry place (hello fridge!) for three to six months max! The essential oils in amaranth may help lower hypertension, cholesterol and blood pressure, but they also mean that the seeds may become rancid if left in a warm environment.

Hit the kitchen

Popular cooking methods when it comes to amaranth include boiling and toasting. To boil, use a 1:2.5 ratio of seeds to water. Instead, if toasting, heat the seeds in a heavy, dry skillet on medium until they begin to pop. Try then serving them with almond milk (to even further complement the grain’s nutty flavour!) and fresh blueberries, or mix with a touch of honey.

Always living with passion,

Sammie

Teff: Tiny but Tough

Last week, we took a look at buckwheat, and now it’s time to give teff a try! For our second look at gluten-free grains, I’m turning to this tiny ancient variety – the smallest grain in the world, actually! In fact, the word “teff” actually translates to “lost” in English, since dropped grains would be almost impossible to locate.

Tiny but tough

The Ethiopian cuisine staple offers a nutty flavour, while packing a nutritional punch! Beating out the grain competition when it comes to calcium, teff offers 123 milligrams of the bone-building mineral in each cooked cup. (NOTE: Osteoporosis Canada and Health Canada recommend that adult females shoot for 1,000 milligrams of calcium per day.) Teff offers an impressive amount of vitamin C for a grain, plus 20 to 40 percent of its carbs come from resistant starches – a dietary fiber that has been found to offer blood sugar, weight control and colon health benefits.

Now what?


Now that I’ve piqued your interest, are you wondering how to actually eat the stuff? Cook teff grains for 20 minutes, using a 1:3 teff-to-water ratio for a side dish or as the base of your main course. It can also be steamed and baked. Or, try it in lieu of seeds, nuts or other small grains when baking or making burger patties, stir-fries or casseroles.
The celiac-friendly grain can also be found in flour form – substitute teff for about a fourth of the all-purpose flour called for in your baked goods recipes.

Always living with passion,

Sammie

Buckwheat: Seeds of Change

Whether you’re sticking to a gluten-free diet or you simply want to break out of your wheat-flour rut, there are a world of grains and seeds out there to discover and easily implement into your regular meal plan. Buckwheat, for example, has gained popularity over the years and is now readily available at major grocers, local markets and specialty health food stores, often in the form of flour, noodles or groats (the hulled “grains”).

What’s in a name?

First, let’s back up a bit. What exactly is buckwheat? Its name is actually a bit deceiving as buckwheat is not related to the wheat family at all. In fact, buckwheat isn’t even a cereal grain – it’s a fruit seed related to rhubarb and sorrel. And most importantly for those of you suffering from celiac disease or gluten intolerances, it’s gluten free!

Buckwheat does a body good

The “grain” is one of the best high-quality and easily digestible plant sources of protein, making it an excellent meat substitute. Rich in phytonutrients and flavonoids with antioxidant abilities, buckwheat also delivers rich stores of fiber, manganese, magnesium, tryptophan and vitamins B and E. Tryptophan and vitamin B, specifically, may help your day seem sunnier! B vitamins have been found to boost energy and mood, while the amino acid tryptophan converts to serotonin, the feel-good brain chemical.

Plus, it appears the seed may be a heart-healthy choice: Studies have discovered that those who consume diets that include buckwheat may have a reduced risk of high cholesterol and high blood pressure.

Get cooking

Try turning buckwheat into your own homemade whole-grain cereal, cook it up into porridge or blend it into a fruit smoothie. Experiment with the seed’s flour in your baking, or stir-fry fresh vegetables to serve overtop of cooked buckwheat noodles for a filling vegetarian dinner.

Always living with passion,

Sammie

Get The Most Bang For Your Grocery Buck

This week I challenged you to think past recipes when it comes to your produce and pantry staples by putting your favourite foods to use beyond dinner. If you’ve had trouble thinking outside the box, then take a look at my favourite multipurpose products to get your household creativity flowing.

As always, keep me in the loop! If you’ve tried an all-natural cleaning product, homemade beauty concoction or one of my fave ideas below, let me know by commenting here.

Extra Virgin Olive Oil

SKIN: At night, apply a few teaspoons of EVOO onto your cleansed face before applying your nightly moisturize for supple skin.

HAIR: Say goodbye to your dry do. Apply oil to hair, concentrating on ends. Wrap hair in a towel (a warmed, or even damp, towel may help boost results) and go about your business for up to half an hour. Then wash hair thoroughly and condition as usual for silky strands.

Raw Unfiltered Apple Cider Vinegar

SKIN: Try your hand at a homemade toner. Malic and lactic acids found in apple cider vinegar may help to soften and exfoliate skin, reduce redness and treat acne. Use a 1:1 ratio of vinegar and diluted water. However, if you have sensitive skin, you may want to start with a 1:4 ratio, and work your way up from there. (Make sure to keep this homemade toner clear of your eye area.)

Rooibos Tea

SKIN: Add one teabag (or a teaspoon of loose leaves) to a cup of boiled water. Allow to steep and cool. Moisten a cotton face pad with the tea and use as a toner after your face wash. (Or, combine with apple cider vinegar!)

Add three teabags (or three teaspoons of loose leaves) to hot water in the bath and allow to steep for five minutes. (Or, simply add a strongly brewed pot of rooibos to your bath water.) Add cold water. Get in and soak for relief from itchy skin, sunburn or allergic reactions.

Lemon Juice

HOME: If you’ve got stains, mildew or grease streaks on your porcelain or tiles, spritz with lemon juice (or white vinegar). Let sit for a few minutes, then wipe or scrub clean.

Save money by foregoing the expensive window cleaners. Instead, mix two tablespoons of 100 percent lemon juice (or, try white vinegar) with a gallon of water, and pour the solution into a spray bottle. Mist onto windows, then scrub with newspaper.

SKIN: Halve a lemon and rub the cut-side gently on rough elbows and knees to soften spots, while also lightening any dark areas (thank the acid in the citrus fruit!).

Cornmeal

HOME: Not impressed by a big spill on your otherwise clean carpet? Act fast! Pile cornmeal on the mess and let it sop up liquid for five to 15 minutes before attacking the area with your vacuum.

A peek in the cupboard and a quick google search can reveal lots of ways to use your common kitchen items in resourceful ways. If it’s good enough to eat, it’s good enough to use on your body or household surfaces!

Always living with passion,

Sammie

It’s All About Options

This week I’ve challenged you to give up gluten or dairy (or both!) to see if it makes a difference in the way you feel and look. If you’ve found that skipping wheat, barley and rye, or all things milk-based hasn’t produced any noticeable results, then simply return to your regular healthy eating plan. No harm, no foul. But if, like me, you’re experiencing less bloat, gas and digestive distress (and simply feeling better!), then stock up for another intolerant-free week ahead. This substitution guide will expand your options at the grocery store and leave you asking, “Bread, who?”

Gluten

Avoid: wheat, spelt, triticale, semolina, rye, matzo, barley, bulgur, graham flour, durham, farina and kamut, and their by-products

Try:

Brown or wild rice
Quinoa
Buckwheat
Potato starch flour
Tapioca flour
Soy flour
Coconut flour
Cornstarch
Corn flour (and, therefore, corn tortillas!)
Cornmeal
Sorghum
Flaxseed
Millet
Amaranth
Arrowroot
Almond flour
Beans and legumes, and their flours, such as chickpea (or garbanzo bean) and fava (or broad bean)
Nut flours/meals, such as almond and chestnut

Dairy

Avoid: cows’ milk and its by-products: cheese, butter, half and half, yogurt, cottage cheese and ice cream; the proteins casein, whey and lactalbumin, which are found in many processed foods

Try:

Regular or smoked tofu for sliced mozzarella or provolone
Nutritional yeast for cheese
Soy, hemp, or rice-based “cheese” for cheese
Plain soy yogurt for sour cream
Pureed silken tofu for sour cream
Soy yogurt for yogurt
Unsweetened applesauce for butter
Unrefined coconut oil for butter or lard
Olive oil for butter or lard
Avocado puree for butter
Mashed bananas for butter
Prune puree for butter
Hemp, soy, rice, oat, or almond milk for cow’s milk
Soy milk for buttermilk
Coconut, potato, rice, or soy milk powder for powdered milk
Coconut milk for evaporated milk, half-and-half or cream
Tofu spread for cream cheese
Flavoured tofu spread for chip dip
Baba ganoush for spinach and artichoke dip
Soy, rice or pea protein powder (also vegan) for whey protein powder
Coconut milk ice cream for gelato
Banana “ice cream” for ice cream
Sorbet for sherbet
Soy, rice or hemp-based “frozen yogurt” for frozen yogurt
Dark chocolate for milk chocolate
Carob chips for chocolate chips

But will zero cow’s milk mean a dip in your daily calcium intake?

Not to worry, there are plenty of dairy-free, calcium-rich food options out there to help you get the 1,000 milligrams (mg) recommended daily.

1 cup fortified soy or rice beverage: 300 mg
4 figs: 506 mg
6 pieces canned sardines with bones: 200-300 mg
1 cup white (navy) beans: 100-200 mg
½ cup bok choy, cooked: 50-100 mg
1 cup broccoli: 50-100 mg
1 medium orange; 50-100 mg
1 cup kale: 50-100 mg

Here’s a complete resource of more sources of calcium. http://www.eatrightontario.ca/en/Articles/Bone-Health/Calcium-Sources.aspx

Always living with passion,

Sammie

Your Guide to a Healthy Grocery Run

The first week of camp for 2012 is said and done, so many of you have your sights set on the weekend. If a stop at your local supermarket is on your Saturday to-do list, I’m here to help. To all my February Finisher Challengers, pay close attention! Now’s the time to stock up on clean eats and set yourself up for another healthy week ahead. Plus, each and every grocery run can be your chance to renew your commitment to a clean lifestyle.

Before you hit those supermarket aisles this weekend, check out my five shopping tips to boost your nutrition success.

Stick to the perimeter of your grocery store

Big chain store or small, local supermarket. One grocer to another. They’re all usually set up the same way: Produce, eggs, dairy, meat, seafood and baked goods line the outer edges of the store. What’s left? Aisles upon aisles of boxes, cans and packages (sodium and sugar and preservatives, oh my!) sitting in the center. While you may have to dip into the core of the supermarket for a few whole grains and possibly – especially at this time of year – a package of frozen fruit for your morning smoothie, steer clear of the area whenever possible. The fresher food lies in the periphery. Plus, less packaging translates to fewer food labels to peruse and, therefore, a quicker shopping trip.

Keep an eye out for produce being sold in bulk or at a discounted price

A great deal or heaping piles of a certain type of fruit or vegetable is often a good indication of seasonality. Local items at their peak of freshness are less expensive. Plus, transporting out-of-season produce from afar not only translates to higher prices, but also to a decrease in nutrients.

Frozen fruits and veggies aren’t always evil

Yes, fresh is usually best. But, in the dead of winter, that can often limit your selection of produce. Opting for frozen berries rather than reaching for a pricey pint from out of town is a budget- and health-conscious option…not to mention an environmental one. A few things to keep in mind when going frozen: Produce should include merely one ingredient – the fruit or vegetable in question. Look for labels that read “flash frozen,” which indicates that the item was frozen at its peak of freshness without degrading vitamin or minerals.

Let your eyes wander

Where items get stocked on a supermarket shelf is anything but random. Products found at eye-level are often more expensive, popular brand names…but that doesn’t mean they’re healthier. Don’t overlook cleaner options simply because they’re not in your line of sight. Comparison shop and don’t be afraid to tippy toe (hello calves!) or squat down to get the healthy buys you’re looking for.

Bring along your reading glasses

Yes, if you must purchase food in a box, package or can of any kind, first flip it over and quickly scan that ingredients list. Five ingredients or less: good. High fructose corn syrup, sugar, artificial sweeteners, preservatives, chemicals, additives and items you can’t pronounce: put it back.

Happy Shopping!

Always living with passion,

Sammie

Toss That Old Grocery List!

Oatmeal, skim milk, broccoli, eggs. Does this look like the start of your grocery list each and every week? We tend to reach for the same foods time and again when walking the aisles at the market. While the familiar may be quite healthy and delicious, shopping on auto-pilot may mean that you’re by-passing a few treasures in the produce aisle. Here are a few common finds that you should give a second look.

Papaya

Rich orange flesh with either yellow or pink hues, papaya offers over 300 percent of your daily vitamin C intake per fruit (average papayas measure seven inches in length and weigh one pound). But its claim to nutrition fame lies within the enzyme papain stored in the fruit, which helps your body digest protein. In fact, papain is often extracted from papayas to make digestive supplements.

TIP: The black, round seeds encased in the fruit’s inner cavity are actually edible, although somewhat bitter and peppery in flavour. Toss them in a salad for an extra pop!

Guava

Deliciously sweet with a fragrant aroma, guava is quite the cancer-fighter. The tropical fruit actually contains more of the antioxidant lycopene than tomatoes and watermelon, which are both often touted for their high concentration of the red pigment.

TIP: While most people discard the seeds, you can safely consume the entire guava fruit when it’s fully ripe.

Beets

Betalains and lutein and zeaxanthin, oh my! Thanks to their deep pigment, beets are antioxidant superstars. While betalains have been found to fight free radicals, detoxify and offer anti-inflammatory benefits, the carotenoids lutein and zeaxanthin boost eye health and help reduce the risk of age-related macular degeneration.

TIP: Betalains undergo much more rapid loss due to cooking, compared to other food pigments. So, when cooking beets, cap steaming time at 15 minutes, and roasting time at one hour. Otherwise grate that gorgeous red root up and top your salad with it!

Cabbage

Don’t save them for cabbage rolls alone! Like other members of the Brassica – or Cruciferae – family (broccoli, cauliflower, Brussels sprouts and bok choy are cousins), cabbage has gotten a reputation as a cancer fighter. The vegetable also offers a hefty supply of vitamin C, fibre and potassium in a tidy, low-calorie package.

TIP: Cook cabbage until just slightly tender in order to preserve more of its nutrients. It can also be quite enjoyable raw (think coleslaw, the non creamy kind) and I love tossing it in stews/soups.

Swiss chard

The leafy green packs over a dozen polyphenol antioxidants in its sturdy leaves. Surprisingly, it’s also a unique source of betalains (remember beets?). The betalain family includes reddish-purple betacyanin pigments and yellow betaxanthin pigments, and Swiss chard offers both thanks to the variety of hues among its leaves and stems.

TIP: The veggie provides over 700 percent of today’s vitamin K intake per serving (175 grams). As the bone-building nutrient is fat-soluble, it’s best consumed with ascorbic acid (hello lemon juice!) to aid in vitamin absorption. Just saute and wilt with some extra virgin olive oil, sea salt, garlic and squeeze some lemon over top! Mmmmmmm.

Have some fun in the grocery aisle. Do you have a produce item you got adventurous with and created a nutritious delicious meal with?

Always living with passion,

Sammie

Surviving the Holidays

Contrary to popular belief, you don’t have to greet the New Year with an added pound or two around your middle. Yes, studies have found that those with normal body mass indexes gain an average of one to two pounds over the course of the holiday season (overweight or obese individuals average five pounds). Doesn’t sound like a big deal, does it? Well, consider the fact that that added weight is likely to stay with you throughout the course of the year. No, I’m not trying to scare you into diet compliance! You can enjoy the many cocktail parties, festive dinners and family round-tables that you have scheduled over the next week…just keep a few things in mind to save your sanity and that svelte shape!

Slow down.

It can take about 20 minutes for your stomach and small intestine to alert your brain that they’re full. But, if you’ve scarfed down everything from the holiday bird to mom’s famous figgy pudding in no time flat, you may not get the memo in time. So, here are a few tips: Put down your knife and fork between each mouthful. Why not chat up those around the table? Conversation will keep your mouth and attention otherwise occupied. And, when in doubt, slowly savour each and every bite.

Alternate with water.

A celebratory cocktail or two for someone who leads an otherwise healthy lifestyle: no problem. A slew of fruity martinis, spritzers and spiked punch: tons of calories and dehydration. To slow your alcohol consumption and avoid a next-day headache, try alternating each alcoholic bevvy with a glass of water.

Eat every three hours.

Skipping meals throughout the day to save up on calories for your big dinner later just doesn’t work. Instead of hitting your shindig with restraint, you’ll likely overeat due to hunger. Instead, eat sensibly all day, consume a sufficient amount of water and sneak a snack before heading out the door for your night out.

Sneak in a workout.

Keeping up with your regular exercise schedule over the holidays will help ease stress, burn calories, maintain muscle mass and boost cardio capacity. And, if you manage to squeeze in a workout before your festive feast, your body’s carb reserves won’t be full. What does that mean? A greater amount of the sugars, fat and calories consumed will be converted into short-term energy rather than being packed into fat cells!

Grab a Christmas orange.

Funny that cold and flu season often pops up at your office right after the holidays, isn’t is? Coincidence, I think not! Weeks of partying (translation: zero sleep), schmorgesborgs (aka a less-than-ideal diet) and a more relaxed workout routine (re: non-existent workout routine) in December can often leave you with a weakened immune system come January. So, in addition to washing your hands regularly and getting a solid seven hours of sleep per night, you’ll want to fill your plate with colour this holiday season. Produce brimming with bright hues pack a variety of beneficial pigments – flavonoids – which in turn can offer antioxidant and anti-inflammatory benefits.

In particular, make sure to swing by the bowls of Clementine oranges your great aunt or Martha Stewart-like best friend often use as decoration this time of year. Like most oranges, these seasonal treats are loaded with free radical-fighting compounds, as well as immunity-boosting vitamin C (actually, one medium orange offers over 100 percent of the water-soluble nutrient).

Always living with passion,

Sammie

Eat by Colours Antioxidant Guide

We’ve been talking antioxidants all week. So, what are they exactly?

Antioxidants are naturally-occurring substances (flavonoids) and nutrients (vitamin C, A or selenium) in food, which prevent or slow the cellular oxidative damage caused by free radicals. In other words, they help reduce inflammation (hello arthritis!), the risk of certain types of cancers and LDL cholesterol, while boosting immunity and eye health.

Flavonoids, virtually found in all plants (think produce), are responsible for the incredible hues of everything from tomatoes to leafy greens. In fact, you can identify the key flavonoid or antioxidant in your next piece of fruit or vegetable simply based on its colour. Here’s our quick and easy guide:

Red: lycopene, quercetin and hesperidin
Orange and yellow: beta-carotene (pre-vitamin A), zeaxanthin, lycopene, vitamin C
Green: chlorophyll, lutein, zeaxanthin
Blue and purple: anthocyanins, lutein, zeaxanthin, resveratrol, vitamin C, quercetin
White: beta-glucans, EGCG and lignans

Always living with passion,

Sammie

Natural Migraine Relief!

If you’re a regular headache – or even migraine – sufferer, you’re probably familiar with every prescription, trick and home remedy meant to send the pain, swelling and sensitivity packing. But, have you tried exercising? No, I’m not suggesting that you grab a skipping rope the next time a huge migraine hits. But adding regular exercise to your daily routine may prevent them from hitting in the first place!

Researchers at the University of Gothenburg, Sweden, asked 91 migraine patients to either exercise for 40 minutes three times a week, participate in relaxation techniques or take migraine medication. After a three-month period, all three groups reported reduced numbers of migraines. In fact, there was no difference in preventative effect between the varied treatments. Regular exercise proved to be just as effective as a prescribed pill!

In addition to strapping on your running shoes for a sweat session, here are a few other remedies to give a go.

Magnesium

Found naturally in leafy greens, some legumes, nuts, seeds and whole, unrefined grains, the mineral magnesium is required for over 300 biochemical reactions in the body including helping to maintain normal muscle and nerve function, regulating blood sugar levels and metabolizing energy.

Several studies evaluating the link between magnesium and migraine reduction have been promising, and others have found that the mineral may help reduce the severity of migraines. More studies are needed however. And, since high doses of magnesium can lead to nausea, muscle weakness, low blood pressure and interact with certain medications, it’s best to speak to your health care practitioner before upping your dose through supplementation.

Mint

Peppermint has long been used medicinally for the treatment of headaches and migraines. And now researchers have discovered that it may help reduce pain by relaxing local blood vessels and tight muscles in the neck and head (tension headache anyone?). What can you do at home? Rub a few drops of peppermint oil into your temples, forehead and hairline for a home acupressure treatment. Since the oil can be a bit intense, especially to those with sensitive skin, you may want to consider mixing a drop or two into your lotion or grab a mint-based shampoo for an invigorating scalp massage the next time you’re in the shower.

Water

Seems simple, doesn’t it? But it’s true. Many headaches are actually the result of dehydration. And, unfortunately, downing a few glasses in one sitting won’t cut it. Proper hydration throughout the day is key. The recommended eight cups of water a day is the minimum amount of fluids your body needs to keep it functioning properly. Increase that number during warmer summer months when sweating will cause rapid water loss. Exercising? Drinking H2O beforehand is just as important as during. Properly hydrating the day before and in the hours leading up to strenuous activity will help prevent migraines caused by water loss from physical exertion.

Cut the caffeine

Stop panicking! I’m not telling you to banish your morning cup of coffee altogether – but drink sparingly. Caffeine causes dehydration, which can trigger a headache or migraine. Good rule of thumb: Enjoy a glass of water for every cup of joe you drink – and that’s in addition to your eight glasses a day. (Same goes for alcohol!)

Hopefully these natural remedies can help reduce the amount of medication you need to take for your migraines and keep your body strong on the go!

Always living with passion,

Sammie

Social Media Fitness

If you’re anything like me, you’re a social media fiend. Techie outlets a la Facebook and Twitter not only help me stay in contact with all of you lovely ladies, but also keep me on top of the latest when it comes to fitness and nutrition. In a matter of minutes, I can read up on the newest study findings, peruse a trending workout topic and even get motivated with the help of a well-crafted quote…all in 140 characters or less, of course.

When you come across a post you feel strongly about, you’re often tempted to “share” or “re-tweet,” so your bevy of family, friends and followers can equally benefit from the nugget of knowledge. So, I’ve decided to bring that same sense of community and sharing here. I’m extending #FF (aka Follow Fridays) beyond the invisible walls of Twitter and have pulled together a few of my favorite words of inspiration, clean eating and exercise from the last week for you to enjoy.

Look for me on Twitter by my handle @sammiekennedy. See you in social media!

@eatcleandiet
Remember Eat close to the earth this time of year. Dirt on your roots isn’t so bad. Try carrots, beets, turnip, and onions! #JustTheRules

@toscareno
walnuts, pecans, 1/2 tbsp coconut oil and 1-2 tbsp cinnamon honey in the food processor for 10mins. It’s as good as dessert.

@clinton_kelly
Take a piece of advice from Uncle Clinty: If you’re waiting for someone else to make you feel fabulous, you’re gonna have a long-ass wait.

@Kris_Carr
Please eat salad. #preventionrocks

@unhealthytruth
People who skipped breakfast (even as kids) have on average larger waists than those who don’t skip says American Jrnl of Clinical Nutrition

@Andreametcalf
Do 4-six 30 sec cycle sprints w/4 min rest between for 3 days/wk to help regulate insulin levels & reduce CVD >25-45 min of aerobics #health

Always living with passion,

Sammie aka @sammiekennedy

Get Your “Om” On

Happy Friday errrr Sunday! Sorry peeps I was busy “paying myself first” with a wicked Divorce party to celebrate the end of a long and tedious separation. However I do want to provide you with one more tool for taking care of and balancing yourself.

Did you manage to take out a few minutes for yourself every morning before the stresses of the day ahead and never-ending tasks on your to-do list took hold?

You may have actually found focusing on the morning peace and quiet a bit difficult. I can never seem to lull my thoughts for long before looming deadlines and project ideas start bounding around in my head. This week, during your morning stretch, shower, run or yoga, did you manage to only take a few deep, calm breaths before thoughts of what you’d make for dinner or your morning meeting crept in? How can you overcome the side effects of a busy life and, therefore, a busy brain? One word: meditation.

With an aim at developing mindfulness, concentration and inner peace through calm, focused breathing, mediation has been found to help reduce blood pressure, improve circulation and even promote cognitive function. Yes, your morning coffee pick-me-up may be a thing of the past! In as little as 20 minutes a day of “mindful” meditation, participants in a Consciousness and Cognition study found that they were mentally sharper after a mere four days of practice (and that’s sans the caffeine of a cup of joe!).

Studies have also found that regular mindful mediation may also boost focus and memory, since regular practitioners have an improved ability to tune out distractions.

And, if that weren’t enough, by applying many of the principles of mediation to eating, you may lose weight as well! A slower and more thoughtful approach to food consumption, known as mindful eating, is quite simple. Notice the colors on your plate, breath in the smells, and take the time to enjoy the flavours and textures of your food. Chew slowly. Avoid all distractions (translation: turn off the TV, eat at the dinner table and put down the iPad).

Now that I’ve talked you into given meditation a whirl, how do you get started? Here are a couple of tips from Gaiam Life:

http://life.gaiam.com/article/meditation-101-techniques-benefits-beginner-s-how

1. Sit or lie comfortably.

2. Close your eyes.

3. Make no effort to control the breath; simply breathe naturally.

4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage and belly. Make no effort to control your breath; simply focus your attention. If your mind wanders, simply return your focus back to your breath. Maintain this meditation practice for 2–3 minutes to start, and then try it for longer periods.

The key is to be patient with yourself, your mind will wander, gently bring it back to the breath. Eventually your practice will become easier and very rewarding.

Always living with passion,

Sammie

Saucy Substitute

When it comes to nutrition, there are more often than not some wonderful opportunities to substitute some typical and traditional ingredients for something healthy and beneficial to your body. I was introduced to one such ingredient last weekend by my boyfriend’s mother when she pulled out some Kuzu to thicken the sauce in her stir fry as opposed to corn starch.

After a brief explanation by her, I decided I needed to look a little bit more into this miracle thickener!

Kuzu is a root of a vine plant. As part of kuzu’s health benefit list it contains complex starch molecules that, upon entering the intestines,  relieve the discomfort caused by overacidity, bacterial infection, and – in the case of diarrhea – excess water.  Kuzu also contains a very high concentration of flavonoids, a natural antioxidant that has the ability to slow the contraction of smooth muscle tissue, this in turn increases blood flow and relieves cramping in the intestines.

During the 1970’s there were numerous clinical studies on the effects of kuzu in China. The results showed that the flavenoids of the kuzu reduced blood pressure, relieved migraines, and reduced muscle tension in the shoulders and neck. They have also been shown to lower cholesterol and reduce blood clot formation.

Kuzu has even been used to treat your hangover (reducing the symptoms) and can be used to treat alcoholism as it curbs the desire for alcohol!

So how do you benefit from the use of this ingredient?

While the dose may or may not be enough to have great benefits, in the kitchen, kuzu root starch has long been valued as a healthful, natural thickener for sauces, gravies, soups, desserts, and beverages. Basically it’s a substitute for gelatin or corn starch. It produces sparkling, translucent sauces, adds a shiny gloss to soups, and provides a smooth texture for sauces and gravies with no starchy or interfering taste.

You can purchase kuzu from health food labels such as Eden Organics.

Considering that it’s fall season I found a recipe for Pumpkin Pie that utilizes kuzu along with many other healthy ingredients. I’m planning to give it a try! You can find plenty more recipes at Cooks.com

Safe Thanksgiving Seconds

Thanksgiving weekend is upon us here in Canada and there’s nothing more satisfying than a good family dinner. We certainly encourage you to enjoy your meal (in moderation) and use this opportunity to take a cheat day! If you’re looking for some tips on avoiding overindulging check out my “Holiday Survival Tips” post.

One of the things we often don’t speak of is food safety and storage. These large gobble-fests often leave us with plenty of leftovers and your health relies on you storing them properly. Mismanaged food handling skills can result in you falling way off track with some unhappy intestinal issues, so take some time to observe the following tips.

• Fridge should be set to 4 degrees C (40 degrees F ) or cooler.
• Keep food out of the danger zone, which is between 4°C (40°F) and 60°C (140°F), to prevent the growth of harmful bacteria.
• Refrigerate or freeze cooked seafood, meat or poultry within 2 hours after cooking.
• Sniff test doesn’t cut it! When to chow down on cooked leftovers and when to chuck them: Eat refrigerated leftovers within 2 to 3 days, or freeze them for later use.
• Reduce the likelihood of having mystery meat in the back of your fridge, by labeling and dating all leftovers.
• Reheat leftovers to a safe internal temperature of 74ºC (165ºF).
• Make sure to always separate your raw foods, such as meat and eggs, from cooked foods and vegetables to avoid cross-contamination.

Gobble Gobble NOT Wobble Wobble

Once your food is stored appropriately it leaves plenty of opportunity to make some tasty and healthy meals with your leftovers! Since your fridge will, undoubtedly, be bursting with turkey day leftovers come Tuesday, why not forgo the same-old leftover turkey sandwich on white bread and add a little pizzazz (and nutrition!) to your leftovers with a Turkey and Sweet Potato Quesadilla!? Keeping it clean and lean never tasted so good!

Ingredients:

• 2 cups shredded leftover turkey breast
• 1/4 cup salsa
• 4 large whole-wheat flour tortillas
• 1/2 cup cooked sweet potatoes, mashed
• 1 cup shredded reduced-fat cheddar
• 2 tablespoons olive oil
• 1/2 cup non-fat plain Greek yogurt
• 1 lime, juiced
• 1 chipotle pepper, chopped (seeded, if desired, to reduce heat)
• 1/2 teaspoon ground cumin
• 1 tablespoon chopped cilantro
• Sea salt and freshly ground black pepper, to taste
• 1 green onion for garnish, sliced

Directions:
1. In a large bowl, combine turkey and salsa. To construct quesadilla, place 1
tortilla on work surface and spread with half of sweet potatoes. Then add half of
turkey mixture and half of cheese. Top with 1 tortilla and brush with a bit of olive
oil.

2. In a large skillet over medium-high heat, add quesadilla, oiled-side-down, and
brush top with a bit more oil. Cook for about 3 minutes until bottom begins to
brown and cheese starts to melt. Flip and repeat. Repeat with remaining tortillas
and filling.

3. Meanwhile, in a small bowl combine yogurt, lime juice, chipotle, cumin and
cilantro. Season with salt and pepper.

4. Cut quesadillas into wedges and serve with chipotle dipping sauce. Garnish
with green onion.

Serves 2

Happy Thanksgiving my friends! Enjoy your weekend

Always living with passion,

Sammie

Healthy Eating on a Budget

There’s a misconception that eating clean has to be expensive, however there are plenty of healthy options for those of us on a budget. Don’t resort to potato chips and prepackaged foods! Here’s a list of items that are have a low impact on your wallet and your waistline!

1. Sweet potatoes - These tasty taters can be used in everything from casseroles, to pancake batters, pies and fries. They are an excellent source of beta-carotene (vitamin A).  NOTE: According to WHFoods It’s important to have some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes.
   Price: $1.89 per lb (according to Safeway.com)
2. Apples – Craving sweets? Reach for an apple instead! Crispy, crunchy and sweet these delicious treats can be enjoyed plain, in salads, cooked down to a sauce or blended in juices. They are rich in soluble fiber, which helps protect against Parkinson’s, type 2 diabetes, gallstones and IBS. Apples also contain antioxidants which help reduce your risk of several types of cancer and cataracts, and boost your immune system. For more benefits of my favourite snack check out “Best Health Mag”
   Price: $2.84 per kg of McIntosh apples (according to GroceryGateway.com)
3. Dry beans/legumes – Beans beans, the magical fruit. The more you eat the more you…feel full! Beans are low glycemic (meaning they process slower and have a lower affect on insulin secretion) thanks to their blend of dietary fiber and complex carbs, which helps prolong satiety after meals. Tip: Combine with rice for a complete protein, vegetarian meal!
   Price: $1.79 per 24 oz for pinto beans (according to eFoodDepot.com)
4. Brown rice – This ingredient is a staple in my home as it’s a wonderful way to round out a meal without adding excess cost. A small amount of dry rice puffs up into a nice meal sized serving very easily. Those who consume brown rice and other whole grains have a reduced risk of diabetes compared to white rice eaters. In some parts of the world, the word “to eat” literally means “to eat rice.” All varieties of rice are available throughout the year, supplying as much as half of the daily calories for half of the world’s population.
   Price: $2.89 per 907 g (according to GroceryGateway.com)
5. Onions – You might not want to kiss your partner after a meal rich in this ingredient but you can’t deny it makes your food taste sooooo much better. Not only is onion a flavour changer it’s high in vitamin C, fiber and folic acid (very important for ladies looking to conceive). Like apples it’s loaded with antioxidant properties. They not only helps eliminate free radicals but also offers protection for your heart. Onions help inhibits LDL oxidation (important in the fight against coronary heart disease and the hardening of plaque in the arteries).
   Price: $0.99 per 908 g for cooking onions (according to GroceryGateway.com)

Make the choice to slim down your grocery list and eat healthy today!

Always living with passion,

Sammie

Stress Stomach

I know first hand how the effects of stress can cause weight gain and difficulty losing abdominal fat. I’m now just past the 2 year mark on my terribly long and tumultuous divorce proceedings with my hopefully soon-to-be ex husband and it’s taken a toll on my body. Don’t get me wrong, physically I’m active, and I look and feel good, however that last level of abdominal fat was holding on tight for a long time and I had to make some changes to decrease my waist line.

Studies have shown that increased cortisol levels in blood, caused by stress, seem to react with the body’s insulin creating an increased insulin response. What that means is the body stores sugars faster, especially around your organs, causing increased abdominal fat.

So what can YOU AND I do to battle these increased cortisol levels and help with the battle of the bulge?

1. Reduce Environmental Stresses. It might sound crazy but if your relationship is stressing you out, or your job, or your friends, it might do you well for your health and future to remove yourself from those stressors. Remember that increased abdominal fat can lead to diabetes and high stress can cause a multitude of future health problems such as heart disease, decreased bone mass, decreased immune function and depression. First and foremost, take care of yourself and lead a HAPPY life.
2. Reduce Nutritional Stress. When your body has raised cortisol levels it’s so easy to react to stress by eating “comfort” foods, and indulging in sugar cravings. The problem is that your indulgence can just fuel those increased cortisol levels and add to the increased abdominal fat. It’s most important during high stress periods in your life to eat healthy, whole, and nutrient rich foods. This is the perfect time to be eating lots of green and red vegetables, antioxidant rich foods and lean proteins so as not to add to the stress on your body!
3. Reduce Alcohol Intake. Alcohol not only slows your body’s natural metabolism (ability to burn calories at rest) but it also RAISES cortisol levels. So while it may be tempting to reach for that glass of wine to take the edge off your stress and relax, perhaps think of an alternative like indulging in a warm bath with a nice cup of flavourful tea to help lower your cortisol levels.



4. Participate in Stress Relieving Activities. Moderate exercise can be an excellent stress reliever. I know my boot camp workouts and kickboxing (oh yes punching those pads) have been a wonderful outlet for that pent up anger and stress energy in my body. Let it all out in a good sweaty workout session and increase your good feeling endorphins in the process! Yoga and meditation are also wonderful ways to soothe the mind, learn to let go of the stress thoughts, the worry and just “be” in the moment. Teaching yourself patience and how to let go of attachment to your stress is a wonderful method to reduce cortisol levels.
5. Take Care of Your Adrenals. If you have had prolonged stress and elevated cortisol levels you may feel fatigued and run down. It might be a good idea to visit your naturopath and discuss the state of your adrenal glands (as they control cortisol production). Prolonged stress can tax the adrenal glands and may require some methods of adrenal support through supplementation and dietary recommendations.



6. Get It On! A healthy sexual relationship is a wonderful stress reliever and I’m sure most of us wouldn’t mind this being a regular part of our stress reduction routine. So go ahead, stop reading this blog and have a little fun in the bedroom, or the kitchen, or the back yard…..go for it

Happy stress reducing everyone……

Always living with passion,

Sammie

Beat the Heat

Temperatures are soaring here in Toronto but don’t let that stop you from getting your sweat on! I personally hate winter so I embrace the warmth and make some modifications to my outdoor exercise routine to stay fit.

Tips to Beat the Heat

• Wear waterproof sunscreen or bug repellent, it prevents chemicals from dripping into your eyes and making for an uncomfortable workout
• Freeze things! Freezing water bottles, bringing a cooler of ice or ice packs are great ways to quickly cool down throughout your workout. Toss some cubes down your top or hold a cold bottle or pack to the back of the neck or top of the head to bring the body temperature down.
• Wear appropriate clothing! Break out the shorts and tank tops and make sure they are breathable loose fabrics to allow air to flow and cool the body with your natural cooling mechanism. Breeze + Sweat = Air Conditioning.
• Reduce time spent in high heart rate activities. Activities such as running can be taxing in the heat as your core temperature raises, especially with thick humid air. Choose to reduce time spent in these activities and increase time in resistance or yoga activities outdoors. OR plan your cardio workouts in the cooler evening and early morning times of day.
• Stay hydrated, the body can lose up to 2-3 litres of sweat per hour when exercising in the warm outdoors. Be sure to consume plenty of water before (2 litres), during (1 litre)  and after (1-2 litres)  your workout to replenish your system.
• Take a cool shower post workout! Not only will it help to bring down your core temperature but it’s great for your skin and hair and super refreshing!

Don’t let the heat bring you down, with some simple modifications you can stay fit and fabulous and keep the temperatures rising when you walk into a room.

Always living with passion,

Sammie

Those who fail to plan, plan to fail

I’m a major foodie, a fit foodie I like to call myself, so I find it very useful to plan both my workouts and my meals for the week in advance so that I can ensure that I stay on track with my goals. As a person who thoroughly enjoys food it’s so easy to just grab something fast and tasty if I don’t have a plan for success (ie. croissant for breakfast anyone?)

While I eat some of the same basic things daily I need to give myself variety within my meals, and I need to eat foods that are flavourful. In other words I can’t eat rice and chicken every meal

I sat down with all my favourite cookbooks and put together a list of recipes. I’ve decided to share one week of my meal plan with everyone as a general guideline for you to follow.

You’ll note that I do not weigh food or count calories. As outlined in my book I simply eat real food and eat often. Furthermore if I’m full I STOP eating, instead of forcing myself to finish the portion.

I believe that the stress of having to “count” every calorie or point of the food that you eat can not only cause more harmful stress than is necessary but also can lead to unhealthy relationships with foods.

I’ve put together my meal plan and the associated recipes in a simple, downloadable format for you to review. You can access the meal plan here:

http://www.bootycampfitness.com/pdf/Fit_Foodie_CookBook.pdf

NOTE: All side salads typically include spinach or mixed greens, spring onion, tomato and apple slices. You can put whatever you like in your salad as long as it’s fresh. My favourite dressing is extra virgin olive oil or flax oil with lemon juice, salt & pepper.

I hope this helps everyone establish a basic understanding of a meal plan and helps you all get one step closer to creating your own!

Always living with passion,

Sammie

The Perimeter Plan

A surefire way to ensure you are eating healthy, whole and fresh foods which will promote energy and weight loss is to shop the perimeter of the grocery store. I personally rarely enter the grocery store aisles unless I am searching out cleaning supplies, seasonings or dried beans/pasta.

The aisles of the grocery store are jam packed with processed foods, high in sodium, chemicals, and highly “dead” foods. There’s nothing fresh about an item that can last in it’s packaging for months or years on end.

Grocery trips are very simple (and quick) for me but seem to baffle the people at the cash register in front and behind me. They look at me with confusion seeming to ask… “Why is her cart so colourful? Where are all the boxes and bags that are in my cart?”

Six Sexy Shopping Steps

1. Grab a cart. That was easy…..

2. Enter the produce section. Here you will find all your bright, sunny, flavourful, and nutritious vegetables. I always make a point of getting lots of GREEN and RED in my cart. I usually start in the salad section (spinach is my favourite ingredient), move to citrus, then berries, apples and bananas, tomatoes YUM, root veggies and then extras like asparagus, brussel sprouts or leeks for variety in my dinner menu. You can fill your cart with whatever you want in your produce section just remember that it’s a good idea to make at least 51% of your daily food intake veggies and fruits (raw if possible)

3. Smell the warmth in the bakery section. Most grocers have a fresh bakery section right next to the produce section. Take advantage of this area and buy fresh whole grain breads, bagels or buns (baked daily) as opposed to the processed and bagged bread. Again it reduces the number of chemicals in your diet and toxins/chemicals are often stored in your body in fat cells making it harder to lose excess body weight. Real bread shouldn’t last more than a few days….

4. Moving along we reach the butcher/fish monger section. I try to buy as much fresh/organic meat products as possible direct from the butcher counter. It’s important to avoid the growth hormones/antibiotics that can be used in meat production as well as support more humane meat production processes. Not only will your food taste better but you will be helping our environment and your health! Your butcher can also help acquire any special cuts/types of meats that you may require for your recipes.

5. We follow the back wall of the grocer to the dairy/egg section. Here we can finish our trip with some eggs (buy the whole eggs and separate them yourself if you like whites, lol) and any dairy products you desire. It’s a small section so not much to say here

6. Check out! You now have a cart FULL of fresh, REAL foods. Congratulations, only your kitchen is standing between you and a healthier, leaner version of yourself! Not only will you feel more energetic and nourished by shopping the perimeter of the store you’ll also look brighter and more fit.

Try the Perimeter Plan for 2 weeks and see how your body feels after removing processed foods! Love your body!

Always living with passion,

Sammie

What REALLY Happens on a Fitness DVD Shoot?

Hi Ladies,

This is Lisa here from Booty Camp Fitness HQ and I’m hijacking Sammie’s blog! We’re here in sunny Puerto Rico shooting YOUR 2011 DVD and while Sam is busy on set, I thought I’d share what goes on behind the cameras. We’ve got a great cast & crew (26 people in total!) and 11 videos to shoot in just a few days – it’s go time!

There are a LOT of things that go into the production of a fitness DVD that you wouldn’t guess happen when you’re at home watching the polished & finished product. Since this is the first time filming for many of the on-screen talent, we asked they were surprised to see. Here’s what they had to say!

“Sally Hansen spray really adds on that glowing, tanned look!” – Sarah Tolledo

“A lot of fun, impromptu stuff goes down. Skipping parties at night, latin dancing before dinner – whatever hypes you up!” – Jess Sparrow

“That the music doesn’t go on until after. We actually work out to nothing – so different from camp!” – Dalia Dissanayake

“You need bodyguards to close off the set on the beach. People are really curious what’s going on when the see all the cameras.” – Sara di Felice

“Sunscreen doubles as both protection and skin glistener!” – Alima Rahman

“Dipping into the pool and getting your workout pants damp before shooting avoids any awkward sweatspots from showing up.” – Sammie Kennedy

“I underestimated how difficult it is to work out and shoot multiple takes with the sun beating down.” – Sara di Felice

Wanna see filming in progress, interviews between takes and a glimpse at what’s in store on the new DVD, check out our YouTube sneak peek!

For the Love of Health & Fitness,

Lisa

‘Tis the season…..

‘Tis the season for cookies, pastries, eggnog and feasts! The season of little black “stretchy” dresses and increasing waistlines.

I love the holidays! They are full of fun, reconnecting with people you don’t see often, and yes delicious food. And I LOVE food But how do you make it through the season of sweets without losing focus on your fitness goals?

I use a few Holiday Survival methods to make sure I still look stunning in that little sparkly dress come New Year’s eve, and I thought I would share my top 5 with you.

Be Naughty

Yeah, you heard me correctly. As long as you are “Nice” most of the time. I love the “cheat day” principle and I use it all year long but I am especially diligent about sticking to it during the holiday season. Skip the treats and the sweets in the lunchroom during the work week. Eat whole, unrefined, healthy foods 6 days out of your 7 day week. Plan your holiday party attendance around your “cheat day”, and if you’re super dedicated make it a “cheat meal”. On that day the rules don’t apply. You can indulge in your rich meals, and all the hard work you’ve put into eating healthy all week will still keep you ahead of the game at the end of the day. It’ll prevent backsliding and possibly even rev up your metabolism for the week ahead

Christmas Cardio

To be extra sure your waistline doesn’t expand proportionately with the size of your buffet plate be extra sure to stay active EVERY day. Make a point of spending at least 30 minutes daily engaging in some form of exercise. Whether that’s weight training, running, a workout dvd, yoga, or anything else you enjoy, keep your body moving and burning fuel. I spend 30 minutes on the stairmaster daily to keep my heart healthy and my body lean for my holiday wardrobe.

‘Tis the Season for Sharing

Chances are if you are headed to a big party you are in attendance with your partner, a friend, or a family member. Why not reduce the impact of that shortbread cookie by splitting it with your buddies. You each get to indulge and savour the wonderful yumminess but neither of you will feel obliged to take on the full caloric impact of finishing the whole treat yourself.

Holiday Spirits

When indulging in some alcoholic beverages over the holidays keep a few key points in mind to keep those excess calories from hitting your waistline. Drinking a  glass of water with lemon or lime between cocktails will help to keep you hydrated and decrease the overall number of beverages consumed over the course of the evening. Also choosing simple, unsweetened drinks (especially vodka based drinks which have a lower caloric impact and are metabolized faster) will lessen the overall impact. I typically choose vodka and club soda with lime when attending parties and limit myself to 2-3 drinks over the course of the evening.

Stuff Your Stomach Not Your Stockings

We’ve all heard of the pre-drink but why not implement the pre-eat. If you’re going to a party where there is going to be food eat a moderate sized healthy meal at home before attending. This will curb your appetite, meaning you’ll be spending less time at the buffet table eating junk, and more time mingling with your friends. Plus you’ll look super sexy all season long

Enjoy your holiday season without the stress of falling off track. Stick to these 5 basic survival tips to stay strong and stay lean!

Always living with passion,

Sammie

Budgeting for your body

Many times we forget that fitness is a lifestyle and not a sporadic recreational activity. In order to be fit we have to exercise ALL YEAR LONG, not seasonally, not only for big events, and not only when our pocketbook allows it.

Budgetary issues and finances can sometimes block people from enjoying the regular fitness activities that they enjoy the most. I’ve always emphasized that if you aim to remain fit, you have to exercise in a manner that you truly enjoy, otherwise it becomes a chore and it’s not easy to make doing chores a lifestyle.

It’s curious to see people that actually cease to move and be active because their finances don’t allow them to continue for that period of time (ie. holiday season financial strain). Certainly they could just run, or workout at home, right? It all makes logical sense, but fitness is a funny thing, and if alternatives don’t motivate you, it’s time to find a way to ensure that you can continue doing your favorite activity on a consistent basis.

5 Tips for Budgeting for your Body

Sexy Savings Account

One of the best methods of saving is to automate your bank account. Set up a “Sexy Savings Account” at your bank and have funds automatically withdrawn on a daily/weekly/biweekly basis and placed in these savings. It can be $50 dollars a week on Monday’s or $5 a day but make it something that you won’t even notice or have to think about. We do it for our RRSP’s why not do it to make sure we can enjoy our retirement fund! At the end of each month you have 150-200 dollars which you can dedicate to any healthy activity you choose!

Start a Body Bank….NOT a “Piggy” Bank

After my post last week one helpful recruit mentioned her method of “saving” funds and offsetting her unhealthy eating habits to keep her body fit. Every time she eats “junk food” she donates a dollar or so to her body bank. At the end of each month she is then able to use those funds to pay for her next Booty Camp session or other health related items. While donating for eating unhealthy food might not be your motivator, find something that you can use to train yourself in a new healthy habit as well as save funds for your fitness routine. Examples could be a swear jar, a snooze button jar, an alcoholic beverage jar, donating for every meal skipped, skipped workouts etc etc.

Reallocate Funds

Let’s face it, every single one of us wastes funds on unnecessary luxuries like Starbucks, or a new pair of shoes, or clothing, or even just wandering through a Shoppers Drug Mart (we all go in for one thing and leave with 20 lol). Ask yourself if it’s possible to “cut back” on that luxury. In the case of Starbucks, is it possible to limit it to 2 visits a week instead of 5, or 1 visit a day instead of two, or a tall instead of a venti Most of us can find the money to take care of our bodies if we actually want to make the effort. How important is your health to you? In 5, 10, 20 years that cappuccino is not going to decrease your chances of heart disease, cancer and other debilitating diseases but taking care of your health and fitness now will!

Saving in Numbers

Find yourself a fun, and engaging group fitness program that you enjoy. Not only will you have the guidance, motivation and stimulation that will keep you moving forward with your workouts, but joining a group program offers great discounts in comparison to personal training. Let your friends and instructor keep you motivated! Group programs like Booty Camp are often available for under 20 dollars per session.

Buddy Breaks

Many group fitness programs also offer discounts if you join with friends. Take advantage of saving funds on your registration by bringing a few buddies along. Everyone gets a break and you are all more likely to stick with the program and keep each other motivated. And with the money you save you can all still afford that extra Starbucks trip

The most important thing to remember is that your health is an investment. Ensuring you take care of your body now will give you many more healthy, vibrant and energetic years in the future which you can share with those you love. Every action is a choice, make a choice NOW to budget for your future.

Always living with passion,

Sammie

How to TRICK yourself out of eating those TREATS

Halloween is this weekend and those teeny tiny “harmless” little candies are often what launch most of us into the holiday binge cycle. The season that leaves us looking in the mirror on New Years eve wondering why that sexy little black dress doesn’t want to quite zip up lol.

I’m all for Halloween, it’s actually my favorite holiday because I love getting all dressed up and going out on the town….but at the same time it holds that dangerous temptation to indulge in bags and bags of sweet little candy bars because I can tell myself, “hey, it’s just a little one, it won’t make a difference, right?” But the real truth is that you never eat just one.

Let’s take a look at the Aero treats, I chose Aero because it’s full of tiny air bubbles and we know those don’t have any calories so it’s gotta be a decent choice It’s also a great example of a halloween trick that might haunt you down the road.

A regular Aero Bar has 220 calories and 7 “segments” or rows that you can break off

Now let’s look at the tiny halloween Aero. In theory if you were to eat just one it’s a relatively reasonable indulgence with only 40 calories in a bar. Relative to the full bar though, if you ate 7 of them (like the 7 segments) it would cap out at a whopping 280 calories! That’s an extra 60 calories over and above the regular bar that just snuck under your belt! NOTE: This is also NOT me endorsing you eating full chocolate bars instead!

So what can we do to Trick ourselves out of eating those Treats?

As always I endorse everything in moderation. If you are aware that you are unable to control the urge to eat more than one tiny candy bar a day I would say don’t even bring them into your home! The extra fat and sugar adds up super fast!

GOOD OLD RATIONS!

If you have children you of course can’t avoid the treats being around, but why not ration them (and hide the stash), heck for your child’s sake too. Make a household rule that one treat is allowed each day and that candy will last forever and your whole family will be healthier! My parents used to do it to me and I never thought twice about it.

LEAVE IT FOR THE KIDS!

Another alternative is to keep the mindset that unless you dressed up in a Walmart Superhero outfit and knocked on doors yourself that candy is for the kids! If you have to indulge yourself keep a stash of 70% or higher dark chocolate in the freezer and allow yourself ONE square a day. If it’s frozen you can take time letting it melt in your mouth and extend the pleasure

SAVE IT FOR YOUR CHEAT DAY!

If the above two options don’t work for you then I’ll suggest you go back to my good friend the cheat day. Cheat day means that you eat clean, whole, healthy foods 6 days of the week and maintain your regular exercise routine. On that 7th day, you can indulge in any treats you’ve craved throughout the week, including your halloween candy! The amount of progress you have made all week combined with the metabolic boost a cheat day provides will keep you on track. And besides, when you start to feel like garbage every time you eat junk your body will naturally wean itself off the sugars and fats, meaning your cravings will subside!

Happy Haunting everyone!

Always living with passion,

Sammie

Do you “FALL” off the wagon?

One of the most interesting, perplexing and frustrating things that I witness every year is the tendency of recruits and training clients to “FALL” off the wagon as soon as sweater weather approaches.

It’s gotten to the point that you can almost see that the majority of the population relies on the pressure of looking fit in a swimsuit or skin bearing clothing to stay motivated in their exercise routine! They often don’t return until they hit “rock bottom” (aka after the holiday season) or in the spring when that bikini clad pressure get’s them sweating to burn off the extra weight before someone sees them!

I often ask myself WHY do people do this to themselves? Is fitness so superficial that we don’t exercise for the value of feeling fit once we achieve our goals in physical appearance, and increasing our mental and physical health?

The backslide of discontinuing taking care of your physical health is often detrimental, leaving you in a worse position than you were before your summer of fitness. And every year it becomes more and more difficult to recover from this backslide. They yo-yo fitness routine is simply not healthy!

3 Reasons to KEEP WORKING OUT all year round

1) Avoid dramatic weight gain! A study published in the Journal of Applied Physiology found that lengthy periods of inactivity following a period of intense physical activity actually triggered fat cell production. What does that mean? Well simply put, all that feasting over the holidays for people who “fall” off the wagon results in not only weight gain, but also an increase in fat cells in which they can gain it in the future. It will be easier to volumize these increased fat cells later on in life! This can easily lead to issues with obesity in the future. A good mainstream media example of this is Britney Spears, every time she falls off the health wagon she seems to gain more weight than the last!

2)  Combat SAD (Seasonal Affective Disorder). Do you get depressed or tired and gloomy in the darker Canadian months?  ”A 2001 study by the Duke University, in North Carolina, found exercise a more effective treatment for depression than anti-depressants, with fewer relapses and a higher recovery rate.” (Source The Sydney Morning Hearald)

3) Maintain your results! I mean let’s face it, you worked HARD over the summer to look and feel great, why let that slide? Keep feeling fantastic about your body and your fitness!

Most importantly exercise has a great benefit of increasing the overall health of your body, meaning you’ll get have more energetic and healthy years to come in the future. Take care of your body consistently now to keep looking and feeling fabulous for years to come.

Stay motivated by finding an activity that you actually enjoy! Engaging in some form of physical exercise (from walking to joining a boot camp) 3-4 times weekly will ensure that your body doesn’t go into yo-yo exercising mode!

Always living with passion,

Sammie

My poor little tum tum

Warning: I am about to talk about my digestive tract …..ewwwwww

Well ladies I was getting pretty sick and tired of waking up looking like a fitness professional and going to bed looking 5 months pregnant! I was getting even more tired of not knowing WHAT was causing all my bloating, abdominal discomfort, cramping, gas and abnormal bowel movements.

I decided that something needed to be done about this issue. I can’t go on with life knowing that if I eat anything (because the culprit was a mystery) I will instantly find myself distended and potentially embarrass myself at a photo shoot or filming. I was also struggling to lose body fat in the abdominal area DESPITE eating healthy and 95% sugar free so this needed to be figured out!

I booked an appointment with my naturopathic clinic in Oakville and their specialist Gabriela Novak for a food sensitivity workup. I was unsure of exactly what I was getting myself into. Would I be getting injections? Were they gonna take blood? Was this going to be uncomfortable? Lucky for me it was none of the above.

The testing was really quite simple. You are examined using Magnetic Impedance testing. In other words a electromagnetic stream is run through your body the side of your 4th toe to your opposite hand. A normal flow brings a reading of 100 on the meter. The meter is then calibrated with sources of a normal flow of certain food substances and simultaneously administered to your body. If the reading comes in lower than 100 there is some sensitivity to that item.

Also tested were the normal magnetic flow for your organs and comparisons were done to your body.

What an educating experience!! I found that some of the foods I was sensitive to I also tend to turn my nose up to at the dinner table hehe. I guess my body knows what the heck is going on.

So what were the results (here i get personal)….

Food sensitivities:

Brewers Yeast
Yeast
White and Brown sugars
Aspartame (only a little)
Onions
Garlic
Green Peppers (I hate green peppers)
Lactose
Goats milk
Food coloring
White and Red wines

Furthermore my organs with inhibited function

Lower Intestines
Thyroid (mildly hypothyroid – meaning I have trouble losing weight)
Adrenal Glands

My adrenal glands were by far the most inhibited of all organs followed by my lower intestines. Meaning I need to DE-STRESS.

Problematic with my lower intestines is that I have an acute overgrowth of Candida (yeast) in my digestive tract. Meaning the bacterias in my lower intestines are out of balance. Candida is the same microbe that causes yeast infections This is most likely due to several rounds of antibiotics from Strept throat last winter as well as reduced immune function from my burned out adrenal glands.

And yet I am excited! Having this information is so powerful to me. No I KNOW what is going on and how to correct it! I can feel better soon!!!

I’m taking this on like a champ and doing a full Candida cleanse using herbal supplements to kill the infection and a sugar/yeast free low carb diet so that I do not give the Candida any fuel to grow while replacing my natural flora (balance of healthy bowel bacterias) with an acidophilus supplement.

I can’t wait to get my body back into gear so that I can get my energy and stamina back and start feeling comfortable all day long. I highly encourage you to try this route if you have any suspicions that you may have some sensitivities. Knowledge is power and although I can still CHOOSE to eat the foods I am sensitive to I am aware of how it may make me feel afterwards.

Looking forward to this again

Always living with passion,

Sammie

Risk vs. Benefit…no this is not a business post ;)

So part of day 1 (aka my initiation to the Guatemala trip) as planned by the evil Jessica and Alima, was a midnight hike up the Santa Maria Volcano.

This by far was THE most challenging adventure of my entire trip in Guatemala…..and the most rewarding.

Being the beautiful sales people that they are, Jess and Alima positioned it as a nice hike up the volcano, we’ll get to the top for sunrise and then come back down. Sweet, sounds quite lovely, and a little fun since we’ll be hiking in the woods at night. I’m game for all that fun stuff!

So off to Xela (real name is Quetzaltenango) we go to embark on our journey. We are not staying overnight in Xela so we have packed our multiple layers for the hike in various garbage bags and backpacks for the trip. In short we look like hobos.

After killing a few hours in the town and attempting to nap on some hostel couches since we weren’t paying for a room (in the meantime having a giggling fit and getting in trouble by the hostel owner) we stepped outside to wait for our ride to the base of the volcano….and the adventure begins.

We were waiting outside the hostel, watching vehicles pass, dressed like it was winter in the arctic when a car pulls up windows blacked out and says “Get in”. WHOA there dude, one second, who are you!!?

The driver explains that he is our shuttle to the mountain, I was a bit weirded out but we got in (it’s Guatemala they don’t have fancy vehicles for tour groups all the time.) As we drove into a remote area of town he explained that the windows were blacked out for the rain! I began planning our escape and was ready to book it as soon as the car stopped! Turns out though, it was legit and we met at the base of the volcano with our guide Edgar and his little dog Pinta.

So we begin our hike at 12am on July 3rd, 2010 and immediately I can tell this is gonna be no walk in the park. This is rough, uneven, steep and crazy terrain that we are hiking with our little headlamps! All you can do is look at your feet and occasionally glance up at the person ahead of you. We have NO idea where we are and where we are going and we’re getting whopped already and it hasn’t even been an hour!

We keep pushing forward with various obscenities spewing from our, well mostly my, mouth and we push on through the night. I can’t count how many times I thought, “this is absolutely insane, what was I thinking”…..and that was before I got sick.

Yes ladies and gentlemen I somehow managed to get altitude sickness! It happened probably about 4.5 hours into the hike, but I thought I was just being a wimp and we kept on going and going and going (I’m an A type lol). We hiked on until at about 5.5 hours I could go no further, I had been crawling on my hands and knees for the past 20 minutes and my body had enough! We stopped on a ledge about 15 minutes from the peak :’(

I managed to muster up the strength to drink my tea and then I laid down to rest until the sun rose….

That’s where it was all worth it. The sun began to rise and it’s like we were in heaven! We were above the clouds and could see the peaks of other volcanoes and it was absolutely breathtaking!

It gave me some strength to stop wondering if Guatemala had hospital helicopters and to get up off my butt and head back down to discover even more beauty! And rediscovering the path we took up was amazing since we didn’t see any of it in the dark!

And once we were back down below the threshold for my altitude sickness it went away and I could smile again!

We met many locals on the path back and learned some new languages. We arrived back at the base at 10am as scheduled and we gave Edgar big hugs for dealing with three crazy girls all night long. This was an experience I never thought I could finish and that I will never forget! We all pushed through and the reward was the most amazing sight I’ve ever had the advantage to look upon with two of the most amazing women I could possibly wish to travel with. I am eternally grateful.

P.S. That’s the volcano in the background.

Always living with passion,

Sammie

Stepping outside your comfort zone

Hola mi amigas!

Well ladies my trip to Guatemala was absolutely incredible! It was an amazing experience with tonnes of challenges and growth opportunities.

I was very fortunate to experience many firsts on this trip and I’ve decided to focus today’s post on stepping outside your comfort zone and opening your heart to experiencing new things. It’s essential for you to learn and grow to do new and exciting and sometimes scary things.

Guatemala was the perfect setting for many firsts. It was my first time …..

Travelling outside of North America on my own

Being met at the airport by a man with a sign with my name on it

Meeting up with Sebastien’s sister for a backpacking adventure (and Jess, can’t forget Jess)

Sleeping in a hostel

Using a washroom in which you could NOT flush your toilet paper or even better a washroom with NO WALL between toilets!

Galloping on horseback

Negotiating the price of purchases (in another language!)

“stealing” napkins from every restaurant we ate at for “emergency” washroom purposes

Hiking for 5 hours at midnight up and 4 hours at sunrise down a volcano

Going to bathroom outside on the edge of a cliff!

Getting altitude sickness (that was a treat, I’ll post about my hike up Santa Maria separately)

Being held up by the “Fruit Police”

Passing another vehicle in oncoming traffic, uphill, on a corner, and STOPPING for the speed bump!

Visiting a Jade factory

Trying to carry my purchases on my head like the locals

Buying breakfast 3 times in one day once for me and twice for the stray dogs

Being serenaded 3 times in one day by 3 different people

Accepting a free salsa dance lesson (I have two left feet when it comes to dancing with steps)

What did I learn on this trip, well I learned some Spanish. I learned that there is abundant warmth and love and connection if we take the time to get to know new people. I learned that the human body is capable of persevering for great lengths beyond perceived limits when I managed to continue to hike upwards for 1 full hour after altitude sickness set in! I learned that the world is full of beauty and the real beauty is in the simple things. I learned that it takes only a moment to say “buenos dias” to make the day of someone less fortunate. I learned that there is smiling and laughter and love in the very direst of situations. I learned that we take so many things for granted and that happiness is a VERY clear and true choice.

I’ll be sure to post more stunning photos in my post of my midnight hike and a general post about the adventures of Guatemala. I also have to get my hands on some of the photos Alima and Jess took with me in them!

I encourage all of you to step outside your comfort zone and try something new today. It’s the most rewarding way to live! I’ve learned so much about myself and this trip has really changed me in some very significant ways!

Love all of you ladies (and gents)! xoxo

Always living with passion,

Sammie

STOP..step away from the scale!

Okay one of my, and EVERY personal trainer’s, pet peeves is the friggin’ scale! Far too often we see clients basing how they feel about their body on the NUMBER on the scale.

Really! Really? It’s a NUMBER!

Step away from the scale!

Here’s a concept. How about basing how you feel about your body on how you FEEL. Your energy, stamina, strength, or even….visible changes. Are your clothes fitting better? Do you look better? Is everyone commenting on how great you look? Then WHY, please tell me, WHY does that number affect your image SO much?!

Just so I’m not only ranting here I actually have a reason for this dissertation. When you begin a new exercise program it is not uncommon for you to actually GAIN weight. Now breathe, your body will adapt by increasing the lean toned muscle mass in your body, and guess what…muscle weighs more than fat! So while you can be losing inches and getting fitter your scale may not budge at all and even in some cases the number may go up!

It’s a common scenario to see someone who looks fantastic after a month of working out, has lost 10 plus inches, but beats herself up because the number on the scale has not gone down. What’s up with that!? NOT COOL

Are you going to let a number dictate how you feel about your progress? I say “Step away from the scale” and start listening to your body, and how your fitness affects your moods, energy and overall health.

Numbers have no power over you!

Always living with passion,

Sammie

Dumping Debbie Downer

I wanted to touch in mental fitness this week on removing negative people and influences in your life.

One of the keys to success that I have learned over the years is that you canNOT possibly move forward if someone, or something, or yourself is holding you down. If you can’t surround yourself with positivity you don’t have room for positive events, and successes to come into your life.

It’s like the universe can’t recognize you because you’re in the shadows under a cloud instead of shining like the bright star you want to be.

Have you ever gone to hang out with your friends and it seems like they don’t approve of anything that you are doing with your life? They say things like “that sounds stupid” and “why do you always have to be so extreme!”. They discourage you from going after your dreams and hold you down…You leave your interaction feeling unsure of yourself and maybe even depressed. Bummer

….What if that friend is you!?

I strongly believe, and hey I do have some experience in the matter, that you have to “Dump the Debbie Downer”. Whether that is your friend, coworker or your own thoughts make a vow to remove all negativity from your life. You don’t have to call them up and say, “Hey, You’re a Debbie Downer and Sammie said we can’t be friends anymore!” but you can make a conscious decision to limit your interaction with that person, ask them to change their attitude around you, or perhaps refrain from sharing your goals and ambitions with them.

It’s not easy when your best friend since elementary school (been there), or your boyfriend, or maybe even your husband (been there too) makes you miserable but you DO have control over what you allow in your life.

Assert your personal boundaries and take a stand that you will have a positive and fulfilling life without negativity. Allow others to change to meet your new positive expectations or make choices about your relationships. It’s all in your hands and I would love to see you soar!

Always living with passion,

Sammie

P.S. I think I like alliteration. That’s the second blog post with it in the title LOL

Beep Beep, gotta get up outta your seat

(So get down, beep beep, gotta get up outta your seat)
Get up, little girl
(Get down, beep beep, gotta get up outta your seat)
It’s time, your world
(Get down, beep beep, gotta get up outta your seat)
Your life, your choice
(Get down, beep beep, gotta get up outta your seat)
It’s time, live it up

Now there is a FIT woman… Madonna.

I wanted to use the lyrics from this song specifically for the “Beep Beep”…we’ll get to that in a moment.

You’re just over a week into this challenge and how are you doing with making sure you complete all your tasks every day?

I certainly know that for me it’s easy to get caught up in life, work, friends, meetings, shopping LOL. As a result, I really need to PLAN for success each day! Or even multiple days

Two tools for success – tupperware & cell phones

Tupperware…(anyone wanna have a party?) is a great way for you to manage your nutritional program. What I like to do is shop on Sundays and Wednesdays. I bake up a bunch of chicken breasts on those days so that I can just reach in the fridge and grab and go.

I also pack my TWO large salads that I eat each day into tupperware for the next 3 days of meals. I simply divide the spinach or greens from the cut up cucumber and tomatoes with some saran wrap.

You can also chop up and pack away peppers, celery, carrots and fruit for when you get the munchies. It’s always best to have healthy “fast food” in the fridge.

Cell Phones…Beep Beep

Above is an image of MY iPhone open to the calendar page. You might note I’ve got a lot in my calendar and that’s before noon!!

You might also notice that not one of them is a business meeting or task! I use google calendars for that

All items in my phone calendar are related to either eating, training, or belly breathing. And I set an alarm for each one. So, Beep Beep time to eat! or Beep Beep stop your emailing, blogging and get down on the floor for belly breathing, it really keeps me on track. I don’t miss one thing in my day!

So no excuses, plan ahead and you’ll set yourself up for success in your journey and finish a winner!

Always living with passion,

Sammie

Foods to make your booty bootyful!

Well my brave challenge gals (and gents) you are all wondering WHAT on earth do you eat now that you have no sugar or dairy in your lives. It’s extraordinary how much we actually consume these products isn’t it!!

The simplest way to avoid refined sugars and dairy is to eat WHOLE foods. Meaning “unprocessed” foods, food as close to the “tree” as possible, food that is as close to it’s natural state as possible.

So what can and canNOT you substitute in your nutritional plan.

Sugar Substitutes

• Honey (organic if possible)
• Stevia (natural sweetener)
• Maple Syrup (organic and very seldom)

No No’s

• Artificial sweetener
• Agave nectar (actually higher in fructose than high fructose corn syrup after refining…go figure they’ve got good marketing)

Dairy Substitutes

• Soy Milk (original unsweetened)
• Rice Milk (original unsweetened – brown where available)
• Almond Milk (original unsweetened)
• Soy Creamer

Recommended Foods

Goodies you can snack on frequently

• apples
• brocolli
• peppers (red and yellow especially)
• zucchini
• chick peas
• oatmeal (steel cut or cooked, not instant if possible)
• avocado
• almonds
• quinoa
• grapefruit

Good snacks in moderation

• sweet potato
• raisins (avoid large amounts of dried fruits)
• pineapple
• couscous
• corn
• instant oatmeal
• orange juice, fresh squeezed and small serving (1/2 cup)
• kiwi
• berries

Foods to snack on every once and while if you are starting to lose your marbles

• cherrios
• bagels
• watermelon
• dates
• graham crackers

Foods if you are about to commit a multiple homicide (as little as humanly possible)

• two spoons of ice cream
• 3 oz red wine
• up to and no more than 4 timbits!

To give you an idea of what a day of food looks like in my life I’ve outlined my meals below

Breakfast:

Steel cut oats with a mashed banana, cinnamon, a tablespoon of natural peanut butter, a drizzle of honey and two to three egg whites stirred in while they are cooking.

Snack:

Apple with nut butter or almonds

Lunch:

Large green (spinach) salad with tomato and cucumber, grilled chicken breast, quinoa and brocolli with liquid aminos for flavour.

Snack:

Vanilla Chai Vega shake (more on Vega to come in the future) made with unsweetened rice milk

Dinner:

Very large green salad with tomato and cucumber, tuna or grilled chicken with hot sauce and a side of steamed veggies (brocolli, asparagus, or zuchini)

Snack:

Vega or soy protein shake and peppers if I’m snacky

I hope this gives you somewhat of a starting point for your nutrition. You don’t have to eat exactly like me these are just recommendations. Just remember no sugar and no dairy Read your labels and eat whole foods.

Always living with passion,

Sammie

What’s your “Secret”?

We’ve all heard of the secret right? We all know that our thoughts can manifest our reality. We all know that whatever you focus on you will get more of….. well why do so many of us fail at our weight loss goals then?

I truly believe in the power of affirmations, positive thinking and the “Secret” as I’ve been able to manifest almost every single thing that I have wanted in my life. From a successful business, to a wonderful condo, to amazing staff, great friends and a wonderful partner I’ve received what I focused on. I’m by no means a guru but I do like to think I have some personal experience in the field of manifestation. And I’ve also manifested some nasty things in my life by focusing on the negatives….

I’d like to put out a couple of my thoughts on the issue of why many people I talk to have not had this same success.

NUMBER 1 – Your REAL Focus

Many of us say “I want to lose weight” we may even have a positive and specific goal about weight loss, but if you are honest with yourself, how many times a day do you look in the mirror and say to yourself “I look fat”, “Ugh, I’m disgusting”, “These pants make my a$$ look gross”, “I’m bloated” etc. etc.

What are you really focusing on?

Are you focusing on how beautiful and healthy and active you are, or are you REALLY focusing on the negatives around your journey. I believe that every negative thought is far more powerful than the positive thoughts. I’m sure we’ve all experienced worrying like mad about something in our lives and then all of a sudden the worst happens! Congratulations, you are a manifestation master! Now let’s channel that focus in the other direction…

A rule of thumb that I have is that when I notice myself having a negative thought I immediately replace it with a positive affirmation, BUT I repeat the positive affirmation 5 TIMES! That’s right, negativity holds a lot of energy so you gotta give it the old care bear stare and kick it’s stinky bum out of your brain!

NUMBER 2 – Get REAL

So many people say to me, “I say my affirmations every morning but nothing happens!”

Seriously, there is a little bit more to the secret than JUST saying something. I see that same person taking the elevator up two flights, eating junk food on break, and generally not doing much with themselves.

Here comes one of my favorite quotes.

Affirmation  without Action is the beginning of Delusion! ~Jim Rohn

Honestly people, you canNOT eat 5000 calories a day and think that you will wake up thinner just by thinking that extra layer of insulation off! The universe rewards those who help themselves. Set your positive goals, figure out your positive affirmation and then go outside and DO SOMETHING ABOUT IT!

You’ll be far more successful in reaching your goals if you take a few steps in the right direction instead of sitting on the sofa and watching time pass you by. Your affirmations will propel you forward at a faster rate and before you know it you’ll be setting new higher goals and affirmations!

I woke up this morning looked in the mirror and said “good morning gorgeous, how you doing?” (Joey from Friends style) and put my goal out into the universe, “I want to be 13.5% body fat by June 26, 2010″…. and then I went down to my hotel gym and sweat out a few pounds on the elliptical…That ladies and gentlemen is how it’s done

Always living with passion,

Sammie

Creating your vision

As many of you are well aware I’ve embarked on my second journey towards competing as a fitness model. Just like everyone else it is always important for me to set my sites on a goal and stay motivated.

My specific goal is to compete in the June 26th Serious About Fitness Model Search in Toronto and place 1st overall in the open category for fitness modelling.

June 17, 2006

One of the things that I encourage my recruits, clients, friends and family to do is to creat a vision board when they set a goal. A vision board simply put is a big poster of what your goal looks like and phrases that will help to motivate you to get there.

Your vision board is YOUR vision so be sure to put phrases and images that resonate with you and not what others may think or want from you. Vision boards are personal and do not need to be shared with others. They can be as large or as small as you want them to be, you can use a sheet of paper and put it in your dayplanner or on your fridge, it can be a large bristle board and up on your bedroom or washroom wall, or you can take an image of your board and put it as a background on your desktop, whatever works for you. Keep your vision in a place where you can see it regularly and it can remind you of your goal.

How To Make A Vision Board:

1) Head to your local department store or drug store to pick up supplies. You will need magazines that resonate with your vision, scissors, bristle board or paper, and a glue stick.

2) Look through your magazines and cut out all the images and phrases/words that you want to include in your vision. Be sure to also cut out the date that you would like to acheive your goal by, this can be in individual letters or numbers.

3) Organize and arrange your cutouts on your vision board (date in the center) and glue them on with your glue stick. I am going to share my board with you, and again this is my personal vision so please don’t judge me

4) Hang your vision board somewhere where you can regularly reflect on it and stay focused on your goal.

NOTE:

You’ll notice that I have cut off the heads of most of the bodies on my board. I actually do this for a reason…when you are visualizing your goal you want to visualize yourself acheiving that goal, looking that way, so I choose to focus on body shapes and proportions as if it was me.

Most of Booty Camp’s recruits are starting their camps this week, I strongly encourage you ladies to create YOUR vision board and make the most of your mental fitness in this 8 week camp!

Always living with passion,

Sammie

A little exercise called “gratitude”

While our physical fitness is very important our mental fitness is equally important to our success in life.

Have you ever had a terrible day, or even just a day where you are a little bummed out?

I know I have days where things aren’t so awesome and everything seems like such an effort. I don’t feel like working out, can barely stand the thought of cooking a meal, and just want to crawl back in bed and start over.

These are the days where it just seems impossible to tackle any of my goals and it’s easy to get stuck in this rut.

I’d like to teach you a quick and effective way to get OUT of that rut and get on with a happy and healthy day. It’s a little exercise called “gratitude”

I always do this little exercise with myself when I feel low. You can even exercise with your partner, co-worker, or friends to spread the gratitude.

The Rules of the Gratitude Game:

1) Take a deep breath

2) Smile

3) Simply name off 10 things that you are grateful for that day starting each sentence with “I am grateful for….”. Take turns going back and forth if you are exercising with a friend. They can be big things, little things, things that other people might think are funny, it does NOT matter, a little gratitude goes a LONG way!

For example:

10 things that I am grateful for today

1. I am grateful that I have such a loving and supportive boyfriend in Sebastien
2. I am grateful for cinnamon tea by “Tea Forte” yummmm
3. I am grateful for you (whomever you are, that you are reading this blog)
4. I am grateful for my awesome tattoo artist (Chris Wellard) who fixed my foot tattoo today
5. I am grateful for Jason Mraz tunes, they always chill me out
6. I am grateful for funny staff members
7. I am grateful for soft bamboo sheets
8. I am grateful for green monsters
9. I am grateful that my mom and dad invited Seb over for Easter dinner (they haven’t met him yet)
10. I am grateful for bubble baths, mud masks and time to reflect

It’s as simple as that and I promise you canNOT feel bad about your day after doing your gratitude exercises. Keep going as long as you want you don’t have to stop at 10!

Always living with passion,

Sammie

How to LOVE an active lifestyle

I often have people comment on my high activity level. I’m constantly doing something and rarely does a day pass that I don’t move my body in some way shape or form if not multiple times in the same day.

The question most people ask is “how do you do sooo much?” and my response is “because I love it, it doesn’t feel like a chore, it’s not draining, and it fuels my passion for life.”

You see the trick to incorporating activity into your life every day is to find something (or multiple things) that you love to do that keep you active. That way it’s EASY to do and fit into your schedule.

For example:

Perhaps you love your children, and it gives you great pleasure to play a game of tag or a sport with them….do it, it counts as exercise!

Perhaps you grew up playing soccer,  volleyball, baseball or swimming and you have a deep passion and enthusiasm for these sports …. indulge, it counts as exercise!

Perhaps you LOVE to dance, and you’ve always dreamed of taking a hip hop class, or just want to go out 3 nights a week with your girls to get your groove on….do it, it counts!

Personally I have a passion for dodgeball so I play as often as I can.  My league runs 4 nights a week and I play on all of them as well as any tournaments as I can.  Just last week I played over 10 hours of dodgeball because it was playoffs and we had a tournament.  That’s 16 hours of activity that I LOVED! And taking into consideration that I burn between 300 and 500 calories per hour at dodgeball that’s a pretty sweet way to stay slim.

So whether it’s dodgeball, dancing, sports, walking with friends, circus school, yoga, gymnastics, cycling, spinning, playing with your kids or Booty Camp find something you love to do and allow yourself to indulge in that pastime as often as possible.  It makes exercising easy

Always living with passion,

Sammie

Does eating at an all inclusive have to be a free for all?

A very unique thing to us North Americans is that we LOVE our “All Inclusive” vacation.  And by “love” I mean we love to take advantage of the opportunity to go bananas on an all inclusive resort because heck it’s practically free!  We work our butts off and get good and wiped out here at home in order to go away and let loose and have some good, often unhealthy fun because “we earned it”.

But all inclusive does NOT have to be a free for all.  Does it really feel good to gorge yourself on fatty, fried and low nutrient foods for days on end? Personally I don’t like to spend my bikini clad days feeling bloated and gradually growing in size when I worked so hard to look hot on the beach.

As with everything all inclusives can be done in style with moderation being the key.  You will not only feel great and energetic throughout your trip instead of lethargic and full, but your body will thank you when you return home feeling refreshed, healthy and just as light as when you left.

Most of the meals at an all inclusive are “buffet style”, which means that while there are going to be plenty of tempting, deep fried junk foods on the menu there are also a whole bunch of HEALTHY options for you to pile on your plate.  It’s all about making choices here

I took the time to take a days worth of photos for my meals to help you make the proper decisions following the old 80/20 principle.  80% of your meals are good, 20% can be a little bit of a cheat.  And note that some meals are ALL good because all inclusive means free alchohol so that’s my 20% lol.

Breakfast:

Okay so amateur photographer here I lost the photo of breakfast

Seb and I both enjoyed a healthy balanced breakfast meal.  I had two poached eggs, some oatmeal with dates and a few slices of grapefruit.  Seb enjoyed an omelete with green peppers, onions, spinach and cheese with some pineapple slices.  Both have a complete protein (eggs), complex carbs (starches in the veggies and oatmeal) and a little bit of  simple carbohydrates(sugars in the fruits) to start our day off right and give us energy for the morning and workout ahead of us.

To drink we had a glass of water and a coffee with just a little bit of milk (no sugar)

Lunch:

Note all of the green on the plate.  Salad buffets are excellent sources of veggies!  At each meal I would fill my plate with about 70-80% greens before hitting up my protein options.  Vegetables are an excellent source of fibre (to keep you on schedule with bathroom breaks), slow burning carbohydrates to fuel your body over a longer period of time avoiding the “Sugar crash” or afternoon snoozies, and vitamins and minerals to optimize your body.  At least two of my meals daily have a large salad in them.  I added some purple cabbage on the top of this salad for it’s cancer fighting antioxidant properties!

The protein portion of this meal is a small 4oz piece of grilled beef under the salad and my little 10% cheat in the summer sausage and single slice of cheese.  The pina colada I had after lunch was the other 10% lol.

Dinner:

Mmmm, dinner.  The meal at all inclusives with the best…and the worst food options.

I chose to go true 80/20 with my dinner.  As per usual on the plate on the left I piled it high with salad.  This time I chose beets to top it off.  All of my salads by the way are dressed with some olive oil and balsamic (not bottled dressings), heck I’m a weirdo so sometimes I don’t put on dressing at all!  I also added a little greek salad on the side because I LOVE feta cheese.

The other plate, well I used most of my 20% on it.  The lasagna was scrumptious but falls under the 20% because of it’s high fat content in all of the heavy cheeses and creamy sauce, my bite of brie was delectable and I have a wee bit of steak.  I did spoon out some seafood alfredo but passed on it in the end.  I didn’t get a lot of noodles and actually went after it for the shrimp but I don’t think it was cooked quite enough

Again it’s a complete meal balanced with complex carbs (salad) to give me longer lasting energy and fibre, and proteins with a bit of fat (also to be used for energy when consumed in moderation)

Desserts:

Okay so I have a sweet tooth and dessert is the thing I struggle with the most at resorts and restaurants.  I really want to eat everything on that delectable dessert table however I know that I won’t feel great afterwards both physically and mentally.  This is where it really comes down to making choices about my health for me.  I make choices that allow me to maintain my physique and NOT come back 10lbs heavier because that never feels good.

The great thing about tropical vacations is all the wonderful fruits that they have available in their buffets.  The fruit is were I can satisfy my sweet tooth and successfully limit my ridiculous calorie intake if I chose to go after everything else on the table, plus I actually really love fruit.  That being said I can still have a little indulgence following that 80/20 principle.  So I chose the dessert I wanted to try the most and dipped two pineapple bits in the dark chocolate fountain to give myself a treat.

Overall Seb and I both felt fantastic throughout our vacation.  Our energy was great, and we never felt sluggish because of the crap we put into our bodies.  This allowed us to not only look great on the beach and in the gym but also to really be able to enjoy our time together on vacation, and out of the bed and bathroom.

Making the proper “choices” on your vacation can also afford you this luxury.  Choose to enjoy a wonderful, refreshing and energetic trip

Always living with passion,

Sammie

Staying fit while on vacation!

I’ve just returned from four wonderful days in the Bahamas with Sebastien.  I certainly needed the time to refresh my mind and body.

One of the important things to remember when on vacation is that it is actually placing more stress on your body both while you are away and when you return if you completely fall off your exercise regime for the week, two weeks or however long you are gone.  Any dramatic changes to your lifestyle actually CAUSES stress.

It’s really quite simple to stay active while you are away.  There are many choices you can make, whether it’s playing beach sports (volleyball), swimming, running or taking a long walk on the beach with your sweetheart or actually using the gym facilities provided by most resorts and hotels.

I was actually quite pleased that the resort we were staying at had very simple gym facilities because there are not many hotels with fancy fitness rooms.  This made me and Seb get creative with our workout.  The gym at our resort had a multi-station universal machine like most gyms along with multiple pieces of cardio equipment.  So we got pumped up and made up a circuit that involved both resistance training and some plyometric cardio.

I took lots of pictures so here we go, here is your travel circuit recruits!!

We both started out with about 10 minutes of warmup on our cardio machines of choice.

We then started a multi station circuit…..All exercises are performed for 15 reps and the circuit repeated 3 times.

STATION ONE:

Box Jumps OR Step-Up Switches

BOX JUMPS

Begin by standing in front of the bench feet shoulder width apart, abdominals pulled in and shoulders back, back straight.

Swinging your arm up slightly for momentum jump with a straight back to land with both feet on the bench. Make sure to get height on this jump bringing the knees up towards the chest and land in a slight squat position.

Step or jump back down to the ground and repeat

STEP-UP SWITCHES

Begin with one foot up on the bench (be sure the whole foot is on the bench).  Pull in the abdominals and maintain a straight back.

Straighten the leg on the bench to lift your back foot off the ground.  Push hard with some momentum to lift off the bench and enable you to switch feet on the bench in the air landing with your feet in the opposite position. Repeat rapidly for 15 reps each leg.

STATION TWO:

Shoulder Press

SHOULDER PRESS

Have a seat with abdominals pulled tightly in at the shoulder press station.  Be sure to adjust the weight to a reasonable load for you to successfully complete 15 repetitions (I chose 30lbs).  Open the chest, elbows should begin just below shoulder level.  Simply complete the exercise by “pressing” the weight (extending the arms upwards and straightening the elbows). Return to the start position (without allowing the weights to make contact on the equipment) and repeat.

STATION THREE:

Jump Squat

JUMP SQUAT

Begin in a squat position, belly pulled in towards the spine, knees bent at 90 degrees, legs slightly wider than shoulder width apart.  (I chose a photo with my arms in the air to demonstrate a flat back and tight abdominals)

Straighten the legs and push up off the floor so that your feet actually leave the ground and you “jump” into the air.

Be sure to land lightly (like a jungle cat) back into the squat position before repeating.

STATION FOUR:

Chest Press (If not available substitute push-ups)

CHEST PRESS

Begin seated at the chest press machine with your feet firmly planted on the ground, abdominals pulled in and chest open.  Elbows should be slightly behind the shoulders in the starting position to ensure a full range of motion.

Push the weight in a forward motion (press) to extend the elbows before returning to the start position.  Again be sure to select a weight that you can successfully complete 15 repetitions (I used 30lbs)

STATION FIVE:

Jump Lunges

JUMP LUNGES

Begin with your legs in a lunge position.  One foot forward, both legs bent to a 90 degree angle, back straight and adbominals pulled in to the spine.  I place my arms in the air for an increased challenge and to ensure I engage my core for this exercise.

As  you straighten the legs use some additional force to “jump” up off the ground and switch legs in the air.  Landing with the opposite leg in front and dropping into the lunge position again. Be sure to land lightly like a jungle cat

STATION SIX:

Leg extensions

LEG EXTENSIONS

Begin seated at the leg extension machine.  Back should be straight, abdominals tight and adjust the back rest so that you can comfortably sit firmly against the back rest and NOT arch your back.  Hold on to the side handles firmly to brace and hold firm your upper body.  Slowly extend the legs until they are straight, flexing the fronts of the thighs, and return to the starting position (without allowing the weights to make contact).  Be sure to select a weight you can repeat for 15 repetitions (I used 40lbs).

STATION SEVEN:

Mountain Climbers

MOUNTAIN CLIMBERS

The starting position for mountain climbers is the plank position.  Body is in a straight line, arms extended, hands flat on the ground, and as per usual stomach pulled in tightly to the spine.

To perform a mountain climber simply “run” the legs or bring the knee into the chest before switching to the other side.  This is an abdominal and cardio intensive exercise so be sure to keep the tummy pulled in tight and remember to exhale each time you bring a knee into the chest. Perform for 15 reps EACH leg.

STATION NINE:

Row

ROW

Have a seat at the “lat pull down machine”.  I chose to use the row extention for this exercise to really exercise my mid-back. Knees should be tucked firmly under the knee braces and feel planted firmly on the ground.  Back straight and chest open, tummy pulled to the spine and arms extended upwards.

Pull the weight in towards the upper chest while squeezing the shoulder blades together. Elbows should stay close to the body and shoulder blades should squeeze tightly together (lots of pics here)

Extend the arms back upwards until almost fully extended before repeating.  Try to keep the torso stationary and just use the arms and back muscles for this motion. (I used 40lbs)

STATION TEN:

Sit ups (substitute floor crunches)

SIT UPS

Our hotel had a great bench where you could secure your legs into a 90 degree angle as though you had your hips and knees up in the air.  We decided to make use of it for some abdominal work to finish up each circuit.  Starting lying flat on the bench be sure to pull in the abdominals and prepare for the exercise.

Using your abdominals bring the upper body to an upright position while exhaling.  Be sure to pull the “tummy” in tightly to the spine and maintain a straight back.  Slowly return to the starting position using control (do NOT crash back down to the bench) before repeating.

And there you have it.  Your travel circuit!  Be sure to stretch your legs and back before heading off to the shower or the sand and ocean.  Stay hydrated and enjoy a healthy revitalizing vacation!

Always living with passion,

Sammie