Eat More = Get Stronger?

Say WhatWe always tend to think to get better, we need to eat less. This isn’t necessarily true. Yes, portion control is important (see more about this topic on Friday), but it’s more about eating the RIGHT types of foods, and WHEN you eat them. For example, if you keep a traditional work schedule (9-5), then you’re better off eating a medium sized breakfast, a larger lunch and a light dinner. These of course depend on the type of work you do (office vs. physical labour) and your general health. People who have blood sugar issues, either too high or too low, often tend to fair better with 5-6 smaller meals a day, rather than the traditional three.

What I’m trying to get across though, is the importance of having something for breakfast/morning meal. Personally, I’m not crazy about eating when I first wake up, but I’ve been trying to get in a early morning “meal” of some hot instant oatmeal when I get to work. This way, I’m still having some good whole grains as a morning meal, to power me through until lunch, but I’m not eating it right when I jump (read: crawl) out of bed in the morning.

Additionally, eating the right kinds of foods, high in protein and “healthy” fats, will help you build more lean, strong muscle mass when you do get that exercise I was yammering about on Monday. Today’s recipe will help in these areas, as 1) It’s a breakfast/brunch dish 2) It contains eggs and salmon, which are full of heart healthy omega-3 fatty acids and 3) Each mini frittata packs about 17 grams of protein each, and almost no carbs! Plus, cheese and eggs taste great together and may help combat osteoporosis, as the calcium in cheese is more easily absorbed into the body with the addition of vitamin D-rich eggs. So I think I’ve pumped you up enough for one day. Here are the goals for May, June and July. Come back tomorrow for August and September!

MayEat Breakfast Daily
Find ways to kick-start the day with new, creative breakfast ideas. It doesn’t have to been traditionally breakfast fare, what’s important is balance and nutrition.

JuneGet Stronger!
It’s (supposedly) warm out! Get outdoors and work on building up some of that long, lean muscle!

JulyEat More Healthy Fats
Learn how to add heart-healthy fats to your diet, like olive oils, avocados, nuts, seeds and fatty fish such as Salmon, Tuna and Trout.

Healthy Habits – A Year to Get Better!

New YearsOkay, I am not one to talk. I have some pretty horrendous habits of my own. But…. with New Year’s coming this week, I should at least try and work on getting somewhat on track. One of the things that I hate about New Year’s resolutions, is that everyone is so gung-ho to make them, and then a week in, they’re gone! I think the problem is multi-fold. 1) We choose to change TOO much. 2) We say we need to make the changes IMMEDIATELY! 3) We loose motivation when there is no instant gratification or reward.

So how do we go about solving those problems? First off, don’t get caught up with the world’s need to have everything changed and different as of January 1st. It’s not going to happen buddy… you’re only going to disappoint yourself. Makes small changes, gradually. That way you don’t throw your body into shock, and you’re not dealing with cravings for EVERYTHING you gave up all at once. So here’s what I suggest: This week I’ll be posting 2-3 ideas for change a day, and giving them a month to take them on, i.e.: something to do in January, something to do in February, etc. By the end of 2015, if you stick with it, you’ll see you’ve come an incredible far way, and it didn’t seem too bad along the journey. Ready? Here goes!

JanuaryEat More Vegetables and Fruit
The Canadian daily food guide says that an adult female (19-50 years old) needs 7-8 servings of Vegetables and Fruit a day (8-10 for males). What does your intake look like? Try and add at least 3 servings of vegetables and fruit to your daily diet.

FebruaryAdd More Cardio
The daily food guide also gives outlines for being active. They suggest that adults accumulate at least 2 ½ hours of moderate to vigorous physical activity a week. It does not need to be done all at once though. Try getting your heart rate up at least 3 times a week. Mind you get it up through exercise and not stress 🙂

Come back tomorrow for March and April!