betterme.catag:betterme.ca,2008-10-24://32010-02-04T03:10:13ZMovable Type Pro 4.21-enDelicious pasta replacementtag:betterme.ca,2010://3.1422010-02-04T02:26:59Z2010-02-04T03:10:13Z This is a great recipe for anyone that's trying to avoid pasta or is perhaps just looking for a way to get more vegetables into their diet....Sean
This is a great recipe for anyone that's trying to avoid pasta or is perhaps just looking for a way to get more vegetables into their diet.
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Meat Sauce
1 medium size package of extra lean ground beef
1 large onion
1 can of crushed tomatoes
2 cloves of garlic
¼ tea spoon of oregano
¼ tea spoon of basil
2 cinnamon sticks
Salt and pepper to taste
Sauté the onions for a few minutes then add the ground beef. Break the cooking beef into small bits and once it's cooked, add the rest of the ingredients. Let it simmer with the cinnamon sticks for about a half hour on low heat.
Grated vegetables
Grate the following vegetables in a food processor and add to a large bowl
1 celery root
Here is a photo for anyone that is not familiar with this vegetable. To prepare it, you peel it as you would a turnip or a potatoe then cut it into thick slices that fit into the food processor.
2 large carrots
3 zucchini's
Sauté the grated vegetables in a large pan with olive oil. Add salt and pepper to taste. You may notice that the cooking vegetables produce too much liquid in the pan, so just tip as much out as you can. Perhaps use a large lid to press the vegetables so that you can eliminate the liquid while ensuring the contents remain in the pan.
Serve the vegetables as a base for your meat sauce and add parmesan cheese if you like. Serves 4.
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Your Life, Your Storytag:betterme.ca,2009://3.1412009-12-17T00:30:33Z2009-12-17T01:13:47ZThe New Year is upon us and this time of year I am inundated with calls from people that need help in actualizing their New Years weight loss resolutions. In this post, I'm going to share with you, just what...Sean
The New Year is upon us and this time of year I am inundated with calls from people that need help in actualizing their New Years weight loss resolutions.
In this post, I'm going to share with you, just what I will most likely tell them.
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Though that makes a great story, and we all love a great story; this is not reflective of what most of us will experience. The once overweight, now skinny jean wearing marathon runner, excites the human affinity to find purpose in narrative. Like all great stories, we'd like to replicate it in our own lives, but that could be the biggest mistake that could inevitably sideline your health goals.
There are so many books written that follow the logic of duplicating what others do to attain equal results: "The 7 habits of Highly Effective People" or "Studying the Lives of Successful People", etc... Whether this is an effective strategy in building professional and financial success raises its own questions and hopefully some doubt, but as far as following what others are doing and expecting identical results where health goals are concerned; it's an absolute myth. Not only do you have to contend with your own genetic body type but you also have to consider: your availability of time for exercise, knowledge of how to exercise, knowledge of cooking, family responsibilities, work demands, and let's not forget available energy to do it all.
The only sure way to move in the right direction that promotes a sustainable approach is to start building your own story. I'm not advocating totally ignoring the useful advice you can attain from others, I'm just emphasising the need to ensure that it can fit into your lifestyle and personal needs. For example; if someone says that running helped them to lose unwanted fat and you attempt it, but find it irritates your arches and knees; you may need to just try walking. In another instance; your colleague may praise the importance of eating organic, but your financial situation just may not allow for it. You shouldn't see this as a set back. You can align yourself with a perfectly healthy eating regime by purchasing your produce in the local grocery store. There are many ways to implement better health choices into your life. Don't get caught up in what others are doing especially if it's creating too much physical or mental conflict.
You need to look at what your means can produce and accept with pride that it is how your story must unfold at this particular chapter in your life.
Our life story is written one chapter at a time. You can't possibly learn proper nutrition, safe exercise, attitude adjustment, and commitment to a new health philosophy all in one chapter. Why is it that we have so much expectation in our ability to implement so much change and so quickly in this avenue of life? There's no other facet of our lives that we hold ourselves to such unrealistic standards.
This New Year, start developing your own story and as it unfolds, you'll have a better idea of the direction you're headed for. But like any story, you just have to stick to the plot.
Happy New Year
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More Than a Ruttag:betterme.ca,2009://3.1402009-12-09T14:40:19Z2009-12-09T20:35:40Z Suffering with a combination of pain and fatigue that lasts more than 6 months may be more than a rut. Pain and fatigue are often conditions that accompany one another, we have a tendency to want to identify them...Sean
Suffering with a combination of pain and fatigue that lasts more than 6 months may be more than a rut.
Pain and fatigue are often conditions that accompany one another, we have a tendency to want to identify them as separate conditions but more often than not, they have a direct link to one another. Women need to be particularly alert to this condition which is more frequently being referred to as; multisymptom illness.
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When all is said and done, this is in essence, just a name given to a condition that feels like you are suffering from many different problems, but they indeed have a common cause (of which we will look at in a moment). People I see in my practice often refer to this as ", I feel like my body is falling apart." Doctors are becoming all too aware of this condition as approximately 50-60 percent of visits to primary care physicians are for complaints resembling the symptoms of MSI and result in no identifiable cause, even with exhaustive testing. The medical establishment acknowledges that in the context of pharmaceutical intervention; multisymptom illness remains virtually untreatable or at best, temporarily reduces some of the symptoms.
As frustrated and overwhelmed that one may be, with patience and a change in perspective, MSI can be successfully managed through lifestyle changes. We have thus far in our lives lived with the understanding that for most conditions there's a cure. That remedy is usually thought of as a prescription that we simply fill out in the pharmacy and in 10 days or so; we are cured. MSI doesn't quite work in accordance with this philosophy. What needs to be understood is that when we fail to provide our body with its basic needs, its integrity begins to fail in time. Those basic needs are: adequate rest, healthy food, moderate exercise, and recognizing our personal limitations. This is simply non negotiable! In our fast paced performance oriented lives, these basic needs are often left as optional aspects of our daily activities.
Inevitably, lack of exercise allows for muscle loss which in turn causes vulnerability to joint and postural pain. Too much stress and anxiety creates changes in our nervous system and produces hormonal imbalance which inevitably causes fatigue, mood swings, appetite fluctuations, sleeplessness, and full out fatigue. Each of these symptoms plays off the other, and creates a vicious cycle for which there is no pill in existence that can fix it. This condition doesn't have to remain beyond your control, and here are a few recommendations:
* Before you proceed with any plan, you want to be certain that you have ruled out all other medical causes for your symptoms with your doctor. Your doctor will certainly see small discrepancies in your testing ( as chronic fatigue, mood changes, and chronic pain will reveal themselves biologically) but he/she will be able to ascertain whether that they are significant enough to cause such debilitating symptoms.
* If you and your doctor are confident that you are suffering with MSI, it's time to dig in your heels and implement a long term plan built on short term goals. Improvement of this condition can't be evaluated on a day to day, or a week to week basis; it will take months to see changes. Herein lies your discipline; you need to persist even when results aren't evident in the short term.
* It can take months, and sometimes years of self neglect before MSI begins to manifest in more pronounced symptoms. The depletion of your physical health will take time to restore.
* Lack of sleep alone can cause almost all of the symptoms of MSI. Increase your sleep time and start creating bed time rituals. Make yourself some sleepy time tea before bed and avoid activities that keep you alert as sleep time approaches.
* Avoid energy drinks even if you feel that they help temporarily. They wreak havoc with your system.
* Avoid fast food at all cost.
* Limit alcohol consumption.
* This isn't the time for intense exercise. You should gradually include moderate physical activity into your daily routine. Walking, taking the stairs, and light weights; it all counts.
* Set realistic goals and perhaps just start with a couple of these recommendations.
If you push yourself to get better faster, you are showing that you don't truly understand the nature of this condition.
This post is not intended to diagnose or replace a consultation with a qualified physician. Always discuss your plan with your doctor.
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Attention Women!tag:betterme.ca,2009://3.1392009-06-27T17:06:22Z2009-06-27T17:33:57Z The best rehab is the one you can avoid Women have certainly taken their place in the world of athletics. But in the last few years there's been a remarkable increase in knee injuries in the female population. We...Sean
The best rehab is the one you can avoid
Women have certainly taken their place in the world of athletics. But in the last few years there's been a remarkable increase in knee injuries in the female population.
We all can benefit from physical activity. Though exercise can be rewarding it can also be damaging if we don't pay attention to potential problem zones in our body.
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Women involved in cycling, jumping sports, racquet sports, soccer, hockey, and jogging need to be especially attentive to this imbalance in the legs. The goal is to essentially calm down the muscles of the front of the thigh with stretching, and to work hard to strengthen the muscle in the back of the leg and buttock region. Exercises to avoid would be quadriceps extensions (horrible exercise for anyone), leg press, smith machine (another horrible machine for anyone), hack squat, and forward lunges.
I would recommend the following lower body program be introduced into your regular workout. It should be incorporated as follows:
Always consult your healthcare provider before beginning an exercise program to be certain that it is right for your condition.
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Is this the best we can do?tag:betterme.ca,2009://3.1382009-06-08T20:10:36Z2009-06-08T20:42:43Z The fitness industry should take a lesson from science. We wonder why we can't get some control over the obesity problem, but I don't think there's any mystery when all we've come up with are questionable fat burning tablets,...SeanThe fitness industry should take a lesson from science.
We wonder why we can't get some control over the obesity problem, but I don't think there's any mystery when all we've come up with are questionable fat burning tablets, weight loss cookies, and reality TV shows that make weight loss look just about impossible for the average overweight person.
It has become such a profitable industry that everyone wants to jump on the "wellness" wagon. This produces more and more products, each with magnificent claims that inevitably mislead people and deepen confusion. It's really at a point where no one knows what to believe.
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There was an article not long ago in the Montreal Gazette, "Obese dying awaiting operations". This article generally praised the efficacy of bariatric surgery. This is a procedure that limits the volume of the stomach so that the individual doesn't eat as much. I was elated when a Montreal doctor wrote to the Gazette (June 6th editorials); clearly pointing out that there is not a single randomized, controlled trial proving that these surgeries provide long term benefits. Imagine, if there's conflicting opinions in the medical field-where the scientific method is so rigidly applied-just think of the endless possibilities for deceit in the fitness industry where there's absolutely no standards.
Claims are so easily made with absolutely no empirical evidence to support them. What is being taught is generally ideologically based, so the information is corrupt with personal opinions and practically no supporting data.
Exercise and improved nutrition, at this point in time, are the only two methods that have demonstrated-through the abundance of research required to make any legitimate claim-to help an individual to manage their weight in a sustainable way. In fact, most weight loss products include-in small print-the importance of lifestyle changes; such as eating more responsibly and exercising. This information is included because even the most uninformed "wellness professional" knows that maintaining weight loss is impossible without exercise and proper eating. So in the end, what was responsible for the weight loss; the product or the lifestyle changes? We can't answer that question in any definitive way, because there's no peer reviewed data, no ongoing scrutiny of the claim, no science; just an opinion.
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Healthy Hamstringstag:betterme.ca,2009://3.1362009-06-06T01:37:50Z2009-06-06T02:32:52Z These are often the most overlooked muscles in a training program. For those of you who aren't familiar with the hamstrings, they're the muscles down the back of your upper leg. People frequently complain of tightness in this area,...SeanThese are often the most overlooked muscles in a training program.
For those of you who aren't familiar with the hamstrings, they're the muscles down the back of your upper leg. People frequently complain of tightness in this area, and despite constant stretching; they just don't let up.
If you've tried just about everything and this condition still persists, you may want to give the following suggestion a shot.
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* stop stretching the back of your legs and start stretching the front of them. This is a perfect exercise to get the job done. Quadriceps stretch
Do all the above mentioned exercises 2-3 times per week and you should see significant improvement to your condition within 3-4 weeks.
Always see your healthcare provider before beginning an exercise program.
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Facts on folatetag:betterme.ca,2009://3.1332009-05-15T00:13:45Z2009-05-15T00:37:05Z Here we go again with the grains! Today's local news paper ran an article on the importance of folic acid in our diets. Folic acid (folate) is extreemly important for cell health. It's of particular importance during rapid cell...Sean
Here we go again with the grains!
Today's local news paper ran an article on the importance of folic acid in our diets.
Folic acid (folate) is extreemly important for cell health. It's of particular importance during rapid cell production which occurs during fetal development, recovery from injury, and infant growth. I'd also like to include that stress causes extensive cell damage, and folic acid consumption would assist with the bolstering of quality cell production, in times of stress.
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Let me say that there are far better sources from which to obtain folic acid other than whole grains. Spinach, romaine lettuce, and just about all leafy greens are a tremendous source. The great part about the greens is that they are also more favourable in as far as weight management goes. It doesn't stop there; green vegetables are nutrient dense foods, meaning that they posses nutritious elements that most other foods don't. They are full of; calcium, phytonutrients (essential plant compounds that are great for you), a whole plethora of vitamins, folic acid, fibre, they won't spike up your blood sugar, and have far less calories than grain products. Whole grains just can't compete with all that.
I think grains are a component in most of our society's favourite delicious foods, and that makes articles that support consumption of them so attractive. Hell, a few months ago there was a totally blown-out-of-proportion salmonella scare that involved spinach; nobody would touch the poor leafy green titan with a 10 foot pole. I wonder if people would respond with such fervour if the same scare involved grain. I could just hear the response, "What, avoid cereal, pasta, bread, and muffins; they must be mistaken!"
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Shoulder corrective exercisetag:betterme.ca,2009://3.1322009-05-12T23:58:28Z2009-05-13T00:42:06Z If this looks like your posture, I strongly recommend that you do this exercise. Once you're able to complete this movement while maintaining all the following steps, you can bet your shoulders will feel as good as new! You...Sean
If this looks like your posture, I strongly recommend that you do this exercise.
Once you're able to complete this movement while maintaining all the following steps, you can bet your shoulders will feel as good as new!
You have to be attentive to details on this exercise; it's not for someone who just wants to get it done and out of the way. Follow the sequence closely:
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-Stand about 2 feet from a wall.
- Lean back onto the wall with your knees partially bent.
- Presses your lower back into the wall and draw your chin inward while keeping the back of your head in contact with the wall. Maintain all areas of your back flat and in contact with the surface. Be certain that there are no spaces between your back and the wall, from your buttock to your neck. The only space that you won't be able to completely close is behind your neck.
- Raise your arms back and try to make contact with as much surface area of the wall as possible.
- To increase traction up the back and neck drag the back of your head up the wall while maintaining the contact. Think that you want to touch the back of your neck to the wall.
Step 2
-Maintaining all the features of step 1, begin to slide your arm down the wall while keeping the shoulder and arm in as much contact with the wall as possible.
Step 3
-When your arm arrives at the parallel point to the floor, begin to rotate the arm so the palm of the hand contacts the wall. This motion will cause the shoulder to want to come up off the wall; but resist that pull and keep the shoulder and as much of the arm as possible against the wall.
Step 4
-Try to touch your finger tips to your lower back, but don't lift the lower back away from the wall to make space. Remember to keep the shoulder pressed back as well. Slowly return to the starting position, reversing the sequence. Repeat the movement about 10 times per arm, and try to do it at least once a day.
Always talk to your health care provider before starting an exercise program, to be sure these exercises are good for your condition.
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Is the behaviour congruent with the goal?tag:betterme.ca,2009://3.1312009-05-09T19:56:35Z2009-05-10T02:29:08Z If you have a goal, behave like you do. No matter what your goal is, there's a behaviour that must be demonstrated to go along with it. I don't think we'd have trouble agreeing on the fact that goals...Sean
If you have a goal, behave like you do.
No matter what your goal is, there's a behaviour that must be demonstrated to go along with it.
I don't think we'd have trouble agreeing on the fact that goals are important; and I'm equally certain that we can agree that the best goals are goals that can be obtained. In order to achieve our goals, we need to devise a plan of action and align our actions with that plan.
In the health and fitness world it's common to meet people that establish goals to get fit and lose weight. Having met so many individuals full of great intentions, it's always preferable to see them move toward actualizing their plan without too much frustration.
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Let's take for example, someone who would like to lose weight. They affirm this desire to themselves. The goal to lose weight is set in motion, yet they can't resist sweets and give in every time temptation sets in. When it's brought to their attention, their response is that," it's too good to pass up." A common reaction is," I've gotta live too." This is indicative that the individual is not ready to dedicate what is required for that particular goal. Like it or not, every goal has it's specific required sacrifices, and there's no way it can be attained by skirting around what's required.
It's so much better psychologically to pick another goal; one that you can align your behaviour with, with more certainty that you can stay on track. Maybe just deciding to make better choices each day regarding nutrition or just trying to be more physically active can be a much better start. One thing is certain; subjecting oneself to constantly fail at the same goal, eventually erodes the belief that you can change.
It seems that we become so frustrated with our present circumstance that we just want it to change now. This type of frustration can cause us to focus too much on the end result- which can be quite overwhelming- forgetting that it's the day to day choices that will eventually get us there.
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If it's not sustainable-it's not usefultag:betterme.ca,2009://3.1302009-05-07T00:38:26Z2009-05-07T00:58:03Z Weight loss plans need to have one key element to ensure your success. If I were to pick one of the most fundamental features needed in a plan to lose weight, I'd say it has to be sustainable. Sustainability...Sean
Weight loss plans need to have one key element to ensure your success.
If I were to pick one of the most fundamental features needed in a plan to lose weight, I'd say it has to be sustainable. Sustainability offers the insurance that whatever method you use, it not only produces the desired result, but it ensures that you'll be able to keep that result indefinitely, with whatever method you use.
Many overweight people know all too well about losing weight and putting it back on. There's no value in a weight loss plan that helps you to lose, only to regain it later. If it's not sustainable, it's not useful.
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I think that when someone only focuses on weight loss they're putting all their eggs in one basket and seriously ignoring the many other elements of what a superior health plan should consist of.
To be certain that you adopt a sustainable approach, I recommend that you forget about the scale and make healthier living your goal. Once you adopt this more global philosophy of self care, your efforts will become more all encompassing. When you start your day off with a healthy breakfast, make an effort to be more positive, and promise to try and move your body more; you will have significantly increased the healthy value of that day.
Once you've lived a few weeks of challenging yourself to live with more respect for your body and mind, you'll become more self aware and see that many features of your life are calling for your attention. This is where sustainability comes into play. When we work on self improvement, there is no end destination. It's a work in progress and as we question our food choices, try to find physical activities that give us pleasure, and work to build a better relationship with ourselves; we will inevitably become more healthy and happy.
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When in doubt-start with the obvioustag:betterme.ca,2009://3.1292009-05-03T17:45:34Z2009-05-03T23:35:55Z Carbs? No carbs? What're carbs? Eat 3 meals or 6? Organic or not organic? Red meat or no red meat? To hell with it; I think I'll have cake! With regards to health and fitness, we enjoy access to...Sean
Carbs? No carbs? What're carbs? Eat 3 meals or 6? Organic or not organic? Red meat or no red meat? To hell with it; I think I'll have cake!
With regards to health and fitness, we enjoy access to information on whatever area of personal concern we desire. At the touch of a button we can read up on nutrition, exercise, and weight loss; with the only limit being the question asked.
In the wake of access to information, we need to ask whether people are really better off now than they were before, in relation to their physical fitness. After all, obesity is on the rise as well as illness associated to poor nutrition and lack of physical activity. With so much conflicting data and an abundance of varied opinions, some people just don't know what to think and what might be the most ideal approach for them.
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When I start working with people, I find their questions often plagued with too much complexity. They don't know whether to eat organic food, they want to know how many grams of protein to eat per day, should they be taking supplements, and so on.... Such specific questions are reflective of their confusion; you'll find so many different responses to these questions and this is where we all become paralyzed in the headlights of the information train.
If you're confused and uncertain about your personal needs, I'd suggest forgetting about all the conflicting information and starting with the more obvious things. As you take more control over the basics, you can look deeper into the more complex questions; like eating organic, supplementation, ounces of protein, and is Pilates better for the core as opposed to medicine ball training?
So, before you start worrying about the details, just get the basics working efficiently. Until you can get the top 2 objectives met; you won't have to ask another question. Here're the top 2:
#1 You absolutely must do some form of physical activity 3-4 times per week. Bike or walk to work, go to the gym, play a fun sport, or join an exercise class. Unless you start to move your body, there's just no sense in discussing much else. With over 300 muscles in the human body that produce movement; we are clearly designed to move. Ignoring this will jeopardize your health and limit the efficacy of all your other choices.
#2 "Garbage in, garbage out." The food that you consume is the raw material that builds your body; and your body is the tool through which everything gets done. To start with, don't worry about carbs or no carbs and calorie counting. By just practicing better nutrition, you're sure to have progress in your wellbeing. Use a general guideline in your approach by avoiding white flour and switch to whole grain, resist eating processed foods, avoid sugar as best as you can, and make sure your snacks are in the form of vegetables and fruit. Once you've committed to that and are comfortable with it, you can begin to look at specific features of where your nutrition can be further improved.
Maximizing your results from these 2 suggestions can literally take months to years. Creating habits that stick require that you get organized and plan your schedule to allow for "me" time; and these days we know how much of a challenge that is in itself. Focus your undivided attention on these top 2 objectives and you'll see that just keeping this up requires discipline. A great Russian coach that I trained with-Dr. Igor Burdenko-constantly reminded our class that you start with the simple and move on to the complex; never the other way around.]]>
Caribbean platetag:betterme.ca,2009://3.1282009-04-30T23:49:58Z2009-05-01T00:05:38Z This plate has a combo of three ingredients that create a taste so outstanding you'll think you died and went to the Caribbean. You'll need to cook a plantain for this meal so I'll walk you through the process...SeanThis plate has a combo of three ingredients that create a taste so outstanding you'll think you died and went to the Caribbean.
You'll need to cook a plantain for this meal so I'll walk you through the process of where to find them and how to cook them. They look like a giant banana, and you may find them unripe and green, but for this recipe you want them good and brown (really ripe).
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Ingredients
2 plantains
1 med size package of extra lean ground beef
2 large cloves of garlic (pressed)
1 med size onion diced finely
Salt and pepper
Peel the plantains, as you would a banana. Cut them length wise down the middle and lay them on a baking sheet. Drizzle a little canola oil over them and add a touch of salt to the plantains. Place them on the middle rack with the broiler on low, and bake them until they begin to turn golden brown. They will probably puff up a little in the oven but will settle down once you remove them from the heat. As a side note, you can fry them in a bit of oil and they will be terribly delicious but also more fattening because of the frying in oil. The oven is a healthier alternative.
Ripe plantain
While the plantains are baking you can cook your lean beef in a non-stick pan. I cook the garlic, onions, and beef all together at the same time. Once the beef is cooked, add your salt and pepper.
Serve the ground beef over black beans (for recipe go here) and lay the plantain on top of the finished plate.
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Know your weaknesstag:betterme.ca,2009://3.1272009-04-28T23:31:13Z2009-04-28T23:55:06Z Short term pleasure trumps long term gain! Let there be no doubt, we all have food temptations, or let's call them weaknesses. If you clearly identify them, you will increase your chances for attaining your health goals. The temptations...Sean
Short term pleasure trumps long term gain!
Let there be no doubt, we all have food temptations, or let's call them weaknesses. If you clearly identify them, you will increase your chances for attaining your health goals.
The temptations that you face in your day to day life are usually sitting right in front of you. There's nothing abstract about a sweet treat beckoning you from the desert cart. Your goal to be more fit and healthy, however, is an abstract thought. It's an idea with no physical presence. You can easily see that a thought may not have the same power of persuasion that a physical temptation in this very moment may have.
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The goal to become fit is something that will materialize in the more distant future, and events in the future are vague with nothing to really anchor them in the present.
With that being said, I'd like to provide you with 3 tips to stack the odds in your favour for avoiding those immediate temptations that can sabotage your long term goals.
-One very important way to overcome present temptation is to know your weaknesses and avoid them to the best of your ability. Until you've become used to your new lifestyle practices, temptation will be very hard to overcome. Giving in to short term pleasure is much more tempting than adhering to the somewhat painful sacrifices that yield long term benefits.
-Don't keep your favourite junk food in the house. Skip right past it in the grocery store and move on to the foods that you know are more in alignment with what will help you toward your goal.
-Always eat before you leave home. Being out of the house and hungry, can leave you at the mercy of whatever becomes available to eat. Too much hunger in the presence of fast food is a killer. So, either pack a meal and go, or eat before you go.
As you get closer to your goal, many of the things that were once difficult to say no to, will become less of a challenge to refuse. Even though the tips seem simple and obvious; what's obvious is not always practiced. So put them to work and see if they get you through the present to a more healthy future.
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What about oatmeal?tag:betterme.ca,2009://3.1262009-04-26T00:11:02Z2009-06-07T20:59:18Z You're going to have to test this one out for yourself. My clients that practice a nutritional approach that entails avoidance of grains often ask me if oatmeal is ok. In the past, I would have said that it...SeanYou're going to have to test this one out for yourself.
My clients that practice a nutritional approach that entails avoidance of grains often ask me if oatmeal is ok. In the past, I would have said that it wasn't ideal in a weight loss regime. In the spirit of practicing what I preach, I always read data that contradicts my views; primarily so I don't hold on to biased thinking and limit my intellectual growth.
After scrutinizing the data, I am tempted to change my position on the oatmeal. I do want to stress that there are however some stipulations.
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Second, the oatmeal can not be instant! It absolutely has to be steel cut, raw oatmeal. It really doesn't take that much longer to cook and it's far more nutritious.
Third, you'll have to find a way to sweeten it. Obviously, if your goal is weight loss or maintaining a lean physique; sugar is not an option. If you're just looking to have a healthier breakfast and weight loss is not a goal, I'll leave the sweetening to your discretion.
Last but not least, and it's on this point that I want you to be truthful with yourself. My personal experience has been that I can't tolerate the oatmeal in my diet. I am extremely sensitive to weight gain when I consume grains. This however is my own experience, but I seriously doubt I'm alone in my reaction to oatmeal and similar grains.
It is my intention however, to always share what I learn, as I scrutinize everything I recommend. Much of the data suggests that it's a good choice and I want to present you with my findings. If you however, are someone like me, you may want to include it in your diet but avoid eating oatmeal too frequently. After a couple of weeks, you'll know whether it has a place in your nutrition, especially if weight loss is your objective.
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What every 28 year old needs to knowtag:betterme.ca,2009://3.1252009-04-23T01:01:15Z2009-04-23T01:40:05ZLate 20's certainly are interesting years. Not only are you finished university, but you're probably steaming ahead with your mind focused on career advancement. The body is still relatively young, so it works without any glitches; except! There may be...SeanLate 20's certainly are interesting years.
Not only are you finished university, but you're probably steaming ahead with your mind focused on career advancement. The body is still relatively young, so it works without any glitches; except!
There may be a few signals that your body is sending you that you can't afford to ignore. Perhaps it's something that seems insignificant, like a bit of weight gain that's evidenced by a newly acquired doughy midsection. Maybe you've developed this nagging pain between the shoulder blades that you just didn't seem to have before. Let me warn you now; you are in danger of becoming my 40+ clients that rant and rave about how fit they used to be! To which I always ask them, "So what happened to you?"
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It's no coincidence that you've recently become considerably more sedentary with this new job, spending hours sitting at your desk, gazing into your computer; and around the same time, you've begun to see and feel subtle changes in your body. Yes, there's a relationship. You can see for yourself; persistent pain, fatigue in your legs when you climb a flight of stairs, and you're mom is happy because you're finally looking more filled out!
I can feel your freak-out from here! But don't worry; I won't leave you without some incentive to get back to your college bike trip form. Exercising isn't obvious, especially when you feel you have limited time and you're lazy. Maybe we just need to find a different angle of incentive. If we think about it from the standpoint that exercise can actually position you better in your professional endeavours; you may be more willing to find the time. You can literally give yourself an advantage over your colleagues by embracing a more physically active lifestyle.
Moderate regular exercise has been shown to help normalize moods, improve mental aquity, reduce the incidence of chronic pain, and increase energy. All of these benefits are absolute assets in ones working career. Being inactive is literally inhibiting your full potential. If you think immersing yourself in your work for hours without reprieve is beneficial to productivity, think again. Changing your state of mind with some exercise, even if it's just going for a walk, can be revitalising. There're plenty of studies popping up these days that demonstrate beyond a doubt, that physical activity reduces stress and promotes optimal human performance in just about every dimension of life. You are after-all, designed to move and if you don't respect that design you're neglecting a fundamental part of who you are.
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Meat Sauce
Here is a photo for anyone that is not familiar with this vegetable. To prepare it, you peel it as you would a turnip or a potatoe then cut it into thick slices that fit into the food processor.
