Tomorrow will be the last day of my full time job in the corporate world. I’ve decided to move on and focus on my nutrition business. I’ll also be working with my husband’s company Demand Metric; helping them out with their social media.

It’s the start of a new chapter in my life, and I’m feeling a little anxious, but also excited! Humans are creatures of habit, and comfortable within the familiar. I’m heading into unfamiliar territory; away from the stability of a big company. Some may think this isn’t the responsible choice, but I’ve always relied on God & my gut for big decisions in my life, and it hasn’t failed me yet. This feels like the right decision, and I’m ready for it.

John’s business will allow us to work from anywhere as long as there’s internet so we’ll be doing some more travelling starting next week!

5 days in Providencia Island for a little break, and then back to Medellin, Colombia to get to work!

The summer will be a mixture of Toronto and the cottage, and then who knows where the fall & winter will take us!

Thanks to all my loyal readers for following me these last couple years…stayed tuned for the next chapter that will be full of new adventures, health tips, new ingredients & healthy recipes.

Ciao for now!

The post A New Chapter appeared first on The Other Big O.

Living a healthy lifestyle is all about balance & long-term sustainable change. I don’t like diets because they’re extreme and yield short-term results.

What option sounds more appealing?

1. 2 weeks of “no-dessert allowed” followed by 2 weeks of going crazy with dessert because you’ve deprived yourself for 2 weeks, followed by guilt and another 2 weeks of “no-dessert allowed” followed by 2 weeks of going crazy with dessert because you’ve deprived yourself for 2 weeks, followed by…(you get the point)

2. A healthy, delicious, guilt-free dessert everyday

I like option 2.

When you learn to make healthy choices there’s no need to deprive yourself anymore and you can start living a balanced, happy and healthy lifestyle.

If you like dessert, and can relate to the vicious cycle in option 1; you must try this healthy dessert choice. I learned of this recipe through my brother-in-laws’ sister, Shannon (thank you!). They are called “Kapows” AKA delicious homemade chocolate that is SUPER easy to make (no baking required!), and you won’t believe they’re good for you. That’s my kind of dessert.

Kapows

Ingredients

¼ cup unpasteurized or organic honey
¼ cup natural almond butter or peanut butter (can increase amount if you want a thicker consistency)
¼ cup organic coconut oil
½ cup dark cocoa powder
Additions:
3 tbsp unsweetened shredded coconut
1 tbsp sunflower seeds
1 tbsp sesame seeds

You can use any additions that you like; other options include:
Pumpkin seeds
Chia seeds
Hemp seeds
Peanuts
Pecans
Walnuts
Almonds
Raisins
Chopped mint

Method

In a medium-size glass bowl, combine honey, almond butter and coconut oil. Melt in microwave for 30 seconds.

Stir in cocoa powder until completely incorporated. Stir in coconut and seeds until well combined.

Let mixture sit for 5 – 10 minutes to thicken. In the meantime, line a baking sheet with parchment paper.

Spoon approximately 2 tbsp of the mixture onto the cookie sheet (like you would when baking cookies) to form the Kapows (makes about 12 – 18 depending on how big/small you make them).

Place in freezer for 1 hour. Once frozen, transfer the Kapows from the cookie sheet to a Ziploc bag. Store in the freezer, and enjoy whenever you feel like a healthy dessert!

The post Healthy Living is all about Balance (and healthy chocolate) appeared first on The Other Big O.

Calories, portion size, lean protein, high-fibre, low fat, and exercise are common strategies when it comes to weight loss & maintenance, but have you heard about mindful eating?

This is a weight loss strategy that’s often overlooked, but in my opinion; one of the most important.

Mindful eating means that you’re “paying full attention to the experience of eating & drinking…the colors, smells, textures, flavors, temperatures and even the sounds of our food.” It also means paying attention to feelings of hunger & satiety; learning what hungry, half-full or three-quarters-full feels like for you (1).

Have you ever sat down to eat dinner, looked down at your plate 15 minutes later and realized that you’ve finished your entire meal, and you don’t even remember eating it?

This is called mindless eating. Eating like this means…

- You most likely overate because you weren’t paying attention to hunger & satiety cues, which can lead to weight gain

- You ate too fast and didn’t properly digest your food, which means nutrients aren’t properly absorbed and undigested food sits in your intestines and toxins build-up

- You ate so fast that you didn’t fully enjoy the meal that you spent an hour preparing & cooking, which can discourage you from cooking in the future

On the other hand, mindful eating means…

- You get to know your personal hunger & satiety cues, which is one of the keys to weight loss & maintenance.

- You control food; it doesn’t control you. You will start to choose which foods you feel like based on your hunger level. For example you’ll start to ask yourself, “Do I feel like a small snack or am I ready for a meal?” Or, “I’m satisfied from dinner; do I really feel like dessert?” If not, than save your dessert for the next night.

- You’ll learn when to stop eating. Many people were raised to finish all the food on their plate. I think this concept plays a major role in the obesity issues in our society today. When you eat mindfully you’ll learn to say, “There is still food left on my plate, but I’m satisfied; I’ll wrap up the rest for lunch tomorrow.”

- You can enjoy a variety of foods that are considered “off-limits” on many diets like, carbs (whole grains of course!), fries (sweet potato fries are best) and dessert (all-natural sweeteners only!) without over-doing it. By allowing yourself these types of food in moderation you won’t feel like you’re depriving yourself, and will be less likely to binge later.  

- You may start to identify triggers for mindless eating, such as emotions (boredom, anger, loneliness), social pressures (others go in for seconds) or certain foods (chips, candy) (2).

- You’ll start to appreciate the food that you’ve prepared because you’re paying attention to the taste, textures, combined flavors and smells, which will give you a new-found appreciation for food & cooking.

How do you start to eat mindfully?

I consider mindful eating a healthy habit. It takes 21 days to form a habit. For the next 21 days I want you to focus on mindful eating at every meal. Here are some tips to help you do this:

1. Sit at the table. Don’t eat in front of the TV or computer; this will distract you from paying attention to eating.

2. Do not multitask while eating. Don’t do your hair, clean the kitchen, or put on make-up while eating.

3. Describe the food you’re eating. For example, “I like the combination of sweet & savory in this dish”, or “I like the crunchiness of the sesame seeds in this salad” or “I love the colour of these beets.”

4. Put your cutlery down & sit back in your chair while you chew every bite. This will remind you to: focus on the taste of your food, chew properly (important for proper digestion) and slow down (this will help you realize when you’re full before overeating).

Mindful eating will change the way you approach food and eating for the better. You’ll take back control, start to appreciate food again, and focus on quality vs. quantity. This will not only help with weight loss & maintenance and proper digestion, but will improve your relationship with food & eating. Good luck with your new healthy habit!

1 http://www.psychologytoday.com/blog/mindful-eating/200902/mindful-eating

2 http://www.tcme.org/

The post Get into the Habit of Mindful Eating appeared first on The Other Big O.

I absolutely love the weather right now. If you live in Southern Ontario you’ll know what I’m talking about. It’s been in the mid-twenties and sunny for days, and I don’t think anybody can quite believe it. Most people are outside enjoying the weather except for the poor allergy sufferers. 

My husband has seasonal allergies, and this year instead of defaulting to Benadryl or Claritin (can cause drowsiness, constipation, stomach upset, dry mouth/nose/eyes, etc.); I decided to make him my guinea pig and go the natural route. To my surprise the natural supplements work! (See how happy my allergy-symptom-free husband is in the picture above? It’s like a Claritin commercial!)

If you’re a seasonal allergy sufferer and want to avoid being on serious meds; give these natural remedies a try!

Quercetin

- A natural, plant-based anti-histamine

- Take 1-2 per day on an empty stomach

- Available at health food/supplement stores

Plant Sterols

- Seasonal allergies are actually an autoimmune disease, which means your immune system works too well, and identifies allergens such as pollen, ragweed, etc. as invaders. Your body than produces symptoms like mucous, sneezing, watery eyes to try and rid the body of the “invader”

- Plant sterols down-regulate your immune system or cause it to stop working overtime, which helps prevent the unpleasant allergy symptoms. It may take a few days to kick in, but don’t give up!

- Take 3 per day on an empty stomach

- Available at health food/supplement stores

Stinging Nettle

- It sounds kind of scary, but it’s similar to quercetin in that it’s a natural, plant-based anti-histamine

- Available at health food/supplement stores (ask health store employee which brand is best & how much to take/when)

Omega-3

- Omega-3 is an anti-inflammatory, which can help relieve inflammation caused by seasonal allergies

- Available at health food/supplement stores & pharmacies

- Make sure the side of the bottle says: “Pharmaceutical Grade and Molecularly Distilled” to ensure it’s a good quality product

Pro-biotics

- Pro-biotics are healthy bacteria, which is so important for proper digestion

- Improper digestion can cause a build-up of toxins, which can make allergy symptoms worse

- Available at health & supplement stores & pharmacies

Neti Pot or Nasal irrigation device

- It sounds & looks kind of crazy, but if your sinuses are stuffed you will love this thing. It’s basically a water & saline solution that you use to flush out your sinuses

- It won’t prevent symptoms from occurring, but It’s all-natural, and provides relief for stuffed up sinuses

- Available at your local pharmacy

Enjoy the beautiful weather!

The post Beat Seasonal Allergies Naturally! appeared first on The Other Big O.

The beauty & cosmetic industries are always coming out with a new cream, cleanser, cover-up or toner that promises to make fine lines & wrinkles disappear, and leave you with healthy, glowing, youthful skin.

Unfortunately using unnatural products that are full of chemicals to improve the look of your skin is a common misconception. If you want to achieve healthy-looking skin, it’s not about what you put on your body that makes a difference; it’s what you put into your body (aka your diet) that matters.

The saying “you are what you eat” couldn’t be more true when it comes to the health & look of your skin. If your diet is high in processed, packaged foods, and low in whole, unprocessed foods and fresh fruits & vegetables; your skin will show it.

Healthy Skin Superfoods
Here is a list of specific foods that contribute to healthy, glowing skin:

- Salmon, sardines, herring, avocado, hemp seeds, chia seeds, walnuts, and extra virgin olive oil (raw) are all sources of essential fatty acids (EFAs) or “healthy fats” like omega-3. EFAs are anti-inflammatory, contribute to healthy digestion and prevent premature aging; all of which contribute to healthy looking skin.

- Tomatoes & watermelon: rich in the antioxidant lycopene. Antioxidants protect us from free radicals, which contribute to premature aging.

- Carrots, sweet potato, kale, broccoli, spinach, eggs & organic, grass-fed butter are great sources of vitamin A, which converts into retinol in the small intestine; contributing to healthy skin, hair & nails.

- Parsley & lemons are great sources of vitamin C, and Almonds & Hazelnuts are sources of vitamin E. Both vitamins C & E are potent antioxidants that protect your skin from free radicals, which can damage skin cells and lead to premature aging.

Stop putting chemicals on your skin/in your body
Anything you put on your skin is immediately absorbed into your bloodstream. If you use creams & cosmetics that are full of unhealthy chemicals, your liver (which filters the blood) is going to become overloaded & clogged with toxins, and won’t be able to filter your blood properly. This equals dirty blood, which leads to skin issues such as acne, bags under eyes, greyish hue, and puffiness (and other issues like hormonal imbalance, illness, etc).

Here’s a great recipe that includes some of the healthy skin superfoods, enjoy!

Quinoa Tabouli

Ingredients
1 cup dry quinoa
2 cups water
1 cup chopped parsley (vitamin C)
½ cup chopped mint
½ cup green onion, chopped
1 cucumber, diced
Dressing
¼ cup extra virgin olive oil (healthy fat)
¼ cup lemon juice (vitamin C)
½ tsp cinnamon (antioxidants)
¾ tsp sea salt
Fresh ground pepper to taste
3 plum tomatoes or 1 pint cherry tomatoes, diced (lycopene)

Method

In a small pot, combine quinoa & water and bring to a boil. Once boiling, turn heat down to low; cover & simmer for 15 minutes or until all water has been absorbed. Remove from heat and fluff with a fork.

In a bowl, combine quinoa, parsley, mint, onion & cucumber.

Whisk together all ingredients for the dressing, and pour over quinoa mixture.

Add tomatoes shortly before serving, and garnish with fresh mint – enjoy!

On a side note…sorry for the break in posts, but I was busy becoming an auntie to my new neice Isla! My sister had her on Tuesday morning, and she is amazing (so is my sister)!

The post Healthy, Glowing Skin Starts on the Inside appeared first on The Other Big O.

Hormones play such an important role in our health and how we feel. A hormonal imbalance can trigger everything from acne to anxiety. Often times people will complain that they “feel off” or “just don’t feel like themselves.” Usually those feelings can be attributed to a hormonal imbalance, and for women aged 35 – 50; estrogen dominance may be to blame.

In women ages 35 – 50, a 75% reduction in the production of progesterone naturally occurs (preparing the body for menopause), while estrogen levels only decline by 35%. Combine this imbalance with a few other factors (ie. poor diet, stress, lack of regular exercise) and estrogen dominance may result (can also occur in women who are 50+ as progesterone levels are extremely low after menopause).

Estrogen dominance is exactly how it sounds; the estrogen to progesterone ratio is off in favor of estrogen, which can result in all sorts of nasty symptoms:

-          Swollen breasts

-          Rings don’t fit

-          More impatient than usual

-          Severe menstrual cramps

-          Irregular or missed periods

-          PMS

-          Tender breasts

-          Fibroids

-          Endometriosis

-          Swollen legs and feet

-          Feel tired all the time

-          Increase risk of cancer

If any of these symptoms sound familiar you may be suffering from estrogen dominance.

This hormonal imbalance occurs naturally, but some women may experience more symptoms depending on individual body chemistry or lifestyle choices. The good news: there are things you can do to normalize your estrogen/progesterone ratio, and start feeling like yourself again:

Go organic
Switch to organic produce for the “Dirty Dozen” (list of produce that have the highest level of pesticides). Pesticides from conventional fruits & vegetables are known hormone-disruptors. Conventionally raised cattle and poultry are treated with estrogen-like hormones, which are passed on to humans.

Switch to natural beauty products
Chemicals found in popular lotions, shampoos, cosmetics, soaps, perfumes, hair spray, deodorant, nail polish, nail polish remover, cleaning products and room spray can disrupt hormones. Review David Suzuki’s shopping guide to learn more about the harmful chemicals that are used in common products. Click here for some of my favorite healthy beauty products.

Manage stress
Stress causes progesterone to convert to cortisol (a hormone designed to support us when we’re stress). This further depletes progesterone levels, which will result in estrogen dominance. Manage stress by exercising regularly, practicing yoga, and eating a diet rich in fresh, whole, good quality foods.

Eat foods that detox your liver
The liver is like a filter, which can easily become clogged with excess estrogen. Fibre-rich foods (ie. apples, flaxseed, oatmeal) help flush estrogen out via the colon, and cruciferous vegetables (ie. broccoli, cabbage, cauliflower, Brussels sprouts, kale, bok choy) are rich in indole-3-carbinol, which supports the detox of estrogen from the liver.

Limit alcohol and caffeine
Both raise estrogen levels. Limit coffee & tea to one, 12-ounce cup per day and consume alcohol in moderation (5-7 drinks/week). Green tea is a healthy choice because it’s a source of antioxidants (polyphenols, catechins and flavonoids), which provide protection against estrogen dominance.

Natural progesterone creams
Your doctor or a naturopath can prescribe this. It’s a topical cream that will help re-balance estrogen and progesterone levels.

Nutrients that support proper estrogen/progesterone ratio*

-          B vitamins: found in many raw fruits & vegetables and lean protein

-          Omega-3: found in fatty fish (wild salmon, mackeral, herring, sardines), nuts & seeds (walnuts, hemp, chia, flax)

-          Vitamin E: found in almonds, broccoli, Brussels sprouts, leafy greens, whole grains, eggs

-          Magnesium: found in fresh vegetables

-          Vitamin C: found in fresh fruits & vegetables

-          Probiotics: kefir (a type of yogurt high in healthy bacteria), sauerkraut, miso 

If you’re experiencing symptoms of estrogen dominance you may benefit from supplementing these nutrients to help re-balance your body, but consult a nutritionist or naturopath first. 

The post Are you Suffering from Estrogen Dominance? appeared first on The Other Big O.

Most nutritionists include at least one smoothie or juice in their daily diet, but I usually opt for chewing my food vs. drinking it. That being said, smoothies are a great way to incorporate some specialty superfoods into your diet that you wouldn’t normally include in regular meals. In this guest post, my colleague Sarah Bernache shares a superfood-loaded green smoothie recipe that may just change my opinion of chewing vs. drinking my food.

I often discuss the importance of making nutritious choices or substitutions, but it’s also critical to vary the items on your plate – including your vegetables. I’ll be the first to admit that when I first started cooking, I found most greens extremely intimidating (and perhaps a little unappetizing.) Who actually bought those collard greens nestled beside the broccoli? And what did they do with them? I vowed to solve the mystery. 

Although greens currently make up a huge percentage of my diet, the transition has been very gradual; I certainly didn’t grow up eating copious amounts of kale, cabbage and Brussels sprouts. It took the recent explosion of raw green salads and smoothies, my growing interest in nutrition and a lot of kitchen experimentation to settle on a few delicious recipes that I enjoy – ones that are easy enough to throw together at a moment’s notice and succeed at turning the most green-averse into kale aficionados. 

Today I’m hoping to give you a rundown on Swiss chard, one of my favourite green choices, in hopes of reducing some of the fear and inspiring you to include this detoxifying gem at your next meal. 

Chard, high in vitamins A, K and C and the mineral magnesium, is one of the most nutritious foods in the world. It has a slight bitter taste and is extremely perishable, so keep that in mind if you intend to try it. While you can stuff chard the way you would cabbage, have you ever considered blending it?

I’ll admit that it took me a ridiculously long time to get on the green smoothie bandwagon. It actually took the promise of clear, glowing skin to sell me. I’d stop into Fresh on occasion for their terrific Detoxifier juice and admire how healthy some of the servers looked, likely from consuming so many vegetables. Eventually I decided to try my hand at making my own concoctions and, voila, this beauty was born. 

Smoothies are often marketed as an easy breakfast, but I usually lack the motivation in the morning to throw one together. Instead, I spend a few minutes in the evening whipping up two days’ worth and store it in a large Mason jar (it will need a good shake before consumption.) I’ll often have a glass in the morning before breakfast, or in the afternoon as a snack. Now, understand that this isn’t going to taste like your favourite strawberry banana smoothie, but it is fairly drinkable and will give you amazing energy. And, hopefully, a lovely complexion.

The amazing energy comes, in part, from the chlorella-maca combination. Chlorella is basically a power-packed, antioxidant-filled algae. Like other greens it binds to heavy metals in your body and absorbs them, encouraging your body to detoxify. It’s great for eye health (contains lutein), supports your immune system (vitamin C) and promotes healthy skin (there’s that word again.) It also delivers a full spectrum of amino acids, protein, iron and Vitamin D. Phew! 

Despite this, many people are allergic or intolerant to chlorella. It has a hard cell wall (cellulose), which humans cannot digest. Mostly this will manifest as nausea or gastrointestinal problems. I’d recommend starting with half a teaspoon and working your way up to a higher dose. It’s also really important to consume a lot of water with it to help flush the toxins from your body.  

Maca root, on the other hand, is an adaptogen, which means it will help your body out with whatever it needs help with. More specifically, maca is a root native to Peru rich in amino acids, phytonutrients, important vitamins (especially B12) and minerals. It’s great for libido, regulating hormones, providing energy and stamina, forming red blood cells (fantastic for muscle recovery!), metabolizing fats/carbohydrates/protein, adrenal support (for you caffeine fiends) and generally delivering a sense of calm and well-being. If you suffer with a lot of stress or anxiety, maca is one of the best things I’ve ever personally experienced. 

Both chlorella and maca are available for purchase at health food stores, specialty food shops and some grocery stores (I bought my chlorella at Fiesta Farms and maca at Winners.) They’re expensive, but a little goes a lot way and the benefits easily justify the price.

One final word: even if you don’t include the maca and/or chlorella, including a vegetable smoothie into your diet will still do your body a world of good. 

Green Smoothie
Serves 2 

3 generous handfuls of greens (like Swiss chard, preferably organic, or spinach)
1/4 C parsley, roughly chopped
1 C fruit (a banana, berries, kiwi)
2 cups unsweetened coconut water or filtered water
2 cups filtered water (or more – to blend)
2 tsp raw maca powder (optional)
1 tsp chlorella powder (optional)
2 tsp ground flaxseed (optional) 

Throw all ingredients into a high-power blender and blend until completely smooth, adding more water if necessary to get it to a thin, juice-like consistency. Store and refrigerate immediately. Consume within 3 days.

Sarah Berneche holds a B.A.H. and M.A. in English Literature & Creative Writing from the University of Windsor and a post-graduate certificate in Creative Book Publishing from HumberCollege. She works in corporate advertising and is currently pursuing her R.H.N. designation through CSNN’s distance education program to further her knowledge of food & nutrition. In her free time, she volunteers as a fruit gleaner and event organizer for Not Far From the Tree (http://www.notfarfromthetree.org) and as a contributing blogger & editor for LEAF (http://www.yourleaf.org).  

Smoothie Image Credit

The post Detoxifying Green Smoothie appeared first on The Other Big O.

I’ve noticed there are more dairy-free options available in the grocery stores lately. Things like almond, rice and soy milk have been around for a while, but the other day I noticed hemp milk and almond yogurt are also available.

This may be due to the growing trend of more health-conscious consumers. Or perhaps people are becoming more aware of the fact that dairy is a common allergen. It is often the culprit for a list of unexplained symptoms. It can cause gastrointestinal upset, excess mucous production, skin issues, and recurrent ear infections in children.

With all of these new dairy-free options to choose from it can be difficult to know which ones are healthy choices. Here’s a list of my favorite dairy-free choices:

Almond Milk
Almond milk is a great source of antioxidant vitamin E. Unsweetened Silk Almond Milk is a good brand because it contains no added sugar and uses sunflower lecithin instead of carrageenan as a thickening agent. Processed carrageenan (derived from red seaweed) should be avoided as it can cause serious gastrointestinal issues. The best way to avoid nasty preservatives is to make your own from scratch. I have yet to find the time to do this, but it’s on my “to-do” list!

Click here for a shopping guide to avoid foods with carrageenan. Not all foods are on this list, but at least now that you’re aware you can check your labels!

Hemp Milk
Hemp milk has a nutty hemp flavour, and is a source of omega-3 healthy fats, calcium and protein. I would recommend the organic unsweetened Manitoba Harvest brand; it contains no added sugar or carrageenan and is non-GMO. Warning: it has a distinct hemp flavor so if you’ve tried hemp seeds, and don’t like them than I would recommend almond milk instead.

Almond Yogurt
Amande is a great brand for almond yogurt. It’s non-GMO, soy-free, gluten-free and doesn’t have any carrageenan. They also contain live bacteria cultures, which is great for healthy digestion. And if you feel like something other than plain for a change; they have lots of different flavors, which are sweetened with real fruit juice. If you’re trying to cut back on your dairy intake; this is a good yogurt alternative.

Goat Yogurt
I know this is dairy, but goat’s milk tends to be more easily digested than cow’s milk. If you don’t have a serious dairy allergy you may want to give this a try. Liberte is one of my favorite Canadian dairy companies, and they sell good quality goat’s milk products.

Ice Cream
Ice cream is one of my favorite desserts, and I definitely have to treat myself to the real thing once in a while, but if you’re craving ice cream and want to avoid the dairy, fat and sugar; I have a really good fake. Basically you blend chopped, frozen banana with almond milk & natural peanut butter. It’s sweet, and has a similar texture to ice cream.

Calcium-rich Dairy-Free Foods
Whenever I talk about switching to dairy-free options I’m often asked: what about getting enough calcium? The good news is that there are many dairy-free foods that are rich in calcium:

- Green vegetables: kale, swiss chard, broccoli, bok choy
- Squash: acorn squash, butternut, pumpkin
- Nuts & Seeds: Brazil nuts, almonds, hemp & flaxseed (ground)
- Seafood: oysters, shrimp, sardines. The little bones in sardines are a great source of calcium, and one can is only 130 calories & 17g of protein! Add them to a salad with a squeeze of lemon & sprinkle with sea salt.
- Legumes
- Spices: cinnamon, dill
- Molasses

If you don’t experience any symptoms as a result of consuming dairy than there’s no need to switch, but just make sure you buy good quality dairy products (Canadian company or organic). And to ensure that you don’t develop an allergy to dairy (that can happen when we over-eat certain foods); switch it up – buy dairy milk one week and almond milk the next.

The post Best Dairy-Free Options appeared first on The Other Big O.

I read an inspiring article in the Metro the other day about how Beyonce lost her baby weight of 57 pounds in 3 months.

No she didn’t do “Wheat Belly” or “The Fast Diet” or eat like a caveman (Paleo diet). She didn’t drink juice all day or only eat raw food.

She exercised and ate fresh, whole, unprocessed foods like vegetables, fruit, whole grains, nuts & seeds and lean protein. She ate real food and exercised – what a concept.

In addition to breastfeeding (great way to burn calories!); she also ate the proper portion of food. When it comes to losing or maintaining weight; how much we eat is so important. Many people are guilty of the big portion because our eyes are often bigger than our stomachs. We’re hungry for dinner so we pile up our plates with food, and ignore proper portion sizes. Large portions can easily add an extra 350-500 calories per meal.

That being said, 57 pounds in 3 months is extreme. She most likely didn’t treat herself once in those 3 months, and “she trains for 60 to 90 minutes, four to five days a week.”  Let’s be honest, the one good thing about not being Beyonce is that you don’t have the pressure of a world tour to go on 3 months after giving birth. You can incorporate her weight loss plan: “proper nutrition – eat lean, eat green, and stick to your plan,” but with less pressure.

To maintain her weight she now incorporates one vegan meal per day. What this really means is that she’s eating less meat & dairy and incorporating more vegetables in her diet, which is a great habit to get into. When she craves crunchy snacks, “she ditches the chips and reaches out for something healthy like edamame beans, green apples or cucumbers sprinkled with vinegar, cayenne pepper and lemon.”  

She admits that it’s not always easy, “I’m not a person that is naturally very thin. I am a person that has to work at keeping my body in shape.” Being healthy and staying in shape is not always easy, but nothing worth having comes without hard work. I think that’s why diet companies are so successful; people are always looking for a fast, easy way to lose weight or get healthy. And when they fail after 6 months, and gain all the weight back; they try another diet.

I don’t believe in diets; they aren’t sustainable and can lead to frustration and an unhealthy relationship with food. Living a healthy lifestyle; staying active & learning how to make healthy food choices will lead to long-term sustainable change.

It’s refreshing to hear about a celebrity that’s actually losing weight the healthy way; by making healthy choices, exercising and portion control. That’s my kind of role model.

Image Credit

The post How Beyonce Lost her Baby Weight appeared first on The Other Big O.

I don’t like being the bearer of bad news, but when I hear about something that could be harmful to your health I feel I should pass along the information.

There is a chemical called bisphenol-A or BPA that is used to make certain plastics & epoxy resins. It’s harmful to our health because it disrupts hormone function.  It mimics estrogen, which can cause cancer (ie. breast, thyroid and prostate), fertility issues, and developmental problems in unborn babies (greatest sensitivity to its effects).

The easiest way for BPA to sneak into your system is by ingesting it. You’re probably thinking; why would someone ingest a chemical? Well, it’s not on purpose. BPA is hidden in many common items that we use every day.

The good news: it can be avoided once you know where it’s hiding:

Plastic products
- water bottles
- lunch/leftover containers
- juice/water pitchers
- big water jugs (refills for water filtration systems)
- toys

- The lining of canned food & beverages

- Thermal paper, which is used for receipts

- Heating food in plastic containers: this causes the BPA to melt, and leach into your food

Take Precautions:

- Companies have started to become aware of BPA’s harmful side effects, and have started making more plastic products that are BPA-free. Look for plastic products that say “BPA-Free” and avoid plastic that has the number “7” on the bottom:

- Switch to cans with a BPA-Free lining. One of the only companies that have BPA-free cans is called Eden Organics. They are $1 more each per can, but totally worth it in my opinion. They also soak their beans in kombu seaweed, which breaks down the phytic acid in beans; making them much easier to digest.

- Make sure you avoid touching your mouth and eyes after handling receipts and wash your hands frequently especially after shopping. This is one of the most common ways that people ingest BPA

- Use glass containers to store leftovers, carry your lunch or heat up food. There is a brand called “Anchor,” which makes different sized, glass storage containers with BPA-free plastic lids. They are often on sale at Canadian Tire.

It can be frustrating to learn that things you thought were safe or good for your health (ie. your water bottle or a can of chick peas) turn out to be harmful. Now you have to go out and buy new containers, or switch to more expensive food brands. But, you can feel good knowing that the changes you’re making will benefit you and your family’s health, and to me that’s worth the effort and extra money.

Sources:
Toronto Star
Wikipedia

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