Red, White and Green. Vegetables

BF and I just went to the 7-11 across the street to get some munchies (don't ask) and I got ID'd buying one of those scratch off Bingo tickets. The cashier eyed me suspiciously and when I noticed the look, I gave him my best 100 mega-watt smile in an effort to highlight my crows feet under the unforgiving florescent lights yet he still asked to see proof of my age. That's the second time I got carded in 2 weeks - the first time for taste-testing chocolate at a grocery store? Yes, weird but true. On the 30 second walk back from the store tonight, BF and I started discussing people who look their age and why and the difference between our cultures (I'm Canadian, he's Mexican) aging process and how people care, or don't care for themselves.

*Disclaimer - I do not believe I represent a typical 31 year old female, so I do not wish to make any comparisions to anyone my age. Or any age really. We're all on our own journey. I think I have pretty decent genes - my 71 year old father has a full head of black hair and is walking around quite agilely a mere 8 months after being involved in an accident which could have killed him, had he not been the bionic man. Despite 2 broken legs (one a compound fracture), fractured ribs, a crushed, fractured hand, broken nose and a very serious, shocking and hard-hitting flight 27 feet in the air which knocked him literally out of his boots and left him bleeding out in Super Sub-Zero temperatures of northern Labrador for I don't know how long, he is currently recovering and spends a few hours in the basement gym of his house every night working out. He's a pretty damn tough guy, but then again so are most of the Bobelly's. It's the Irish blood. All that potato eating, scrappin, cursin and of course beer drinking. Something like that. Lifestyle-wise, I'm not the norm for a woman my age either. I am not married, I rent out my place, I have no children and I work part-time. I spend about an hour in the gym 5-6 days a week, sometimes more, sometimes less. And my boyfriend is 7 years younger than me. So yeah. I guess I'm not your standard 31 year old. With all the time I have on my hands as a result of a lack of dependents ( I don't even have a pet) there's no doubt I have the time and energy to focus on exercising and staying fit. But will I always? I optimistically say yes.

BF asked me why did I think that women "let themselves go", and this seems slightly more common in his culture than mine, and I think that's a hard question to answer. A lot of women around my age have one or two kids, maybe more, are married, work outside of the home, and just plain don't have that much time in their lives to indulge in anything really. I think it's sad that most women think it's an "indulgence" to take time for herself; to cater to her own needs and desires as a human being, and maintain her identity as an individual. Too many moms lose themselves in their quest to be the perfect care-giver. A few of my female friends still think having a gym pass is an extravagance. Yes, it costs money, but are you not a solid investment? Personally, if I have $100 to blow and I have a choice of buying a new outfit or some high-quality, organic, fresh food, rich dark chocolate and a bottle of red wine, I know what I'm going to do with the money. Clothing styles change. A fit, happy body looks good in anything.

In Mexico, a lot of married women do not work outside the home (although in recent years this is starting to change); instead they stay at home, doing the work of many people, especially if they have children, and they usually do (although a lot less then 10-15 years ago. Today families are slightly smaller, averaging 2-3 kids as opposed to 6-7, although it varies depending on what area you live in). The average Mexican woman cooks and cleans for 7-10 people per day! Many have jobs on the side that they do from home also, like seamstress work or selling handmade goods. The Mexican mom is so used to putting everyone else before her, she wouldn't dare think about joining a gym, or taking a personal development class for fun. She eats after everyone else is fed, maybe snacking throughout the day when she is starving and gets the chance, or late at night while running around finishing up whatever she needs to get done. She's actually getting quite a bit of physical activity, which is great but is only one component of being fit. Most men work hard labour all day, which is great exercise, for those who do but some make up for it by having a few drinks at night. And kids aren't playing outside like they used to. Not all that different from many Canadian families, really. Except the diet. Mexicans consume WAY too much fast food - sugar, soda and deep-fried cheesy foods are a staple in their diet.

Mexico is a country that has struggled with economic development and corruption throughout all levels of the government. With the close proximity and influence of the United States, many Mexicans have adopted the eating habits of their northern amigos, which is having a very unfortunate affect on the country's population. And sadly because it is a poorer country, education on the harmfulness of overeating unhealthy food has not caught up with the rest of North America, nor does there seem to be much emphasis on introducing a major physical education program in order to counteract some of the effects. The young population seem to be as taken with video games and technology as American teens, and are now similarly choosing burgers and fries as inexpensive (and addictive) snacks. These are a few of the reasons why Mexico is the second fattest country in the world, only beaten by the US. I believe Canada ranks somewhere around 35th. Here are the top 5 : http://www.associatedcontent.com/article/1766192/top_5_fattest_countries_in_the_world.html?cat=51

This was certaintly not the case 20-25 years ago, when Mexican people were living the natural way of life, before the crappy American diet had such an influence on them. People lived off the land they farmed and the livestock they raised. Not out of choice, but of necessity. It was inexpensive and high quality food, not pumped full of fillers; a lifestyle we could all benefit from -less processed food, more fruits and vegetables; less chemicals, additives and preservatives, more fresh, naturally prepared foods. Fruits and Vegetables = Nature's Pharmacy. You better believe it. I can't remember the last time I took drugs for anything, but I do make sure I get my 7-10 servings a day. It doesn't matter if you're fat, skinny, fit or ripped, you NEED your veggies.

Let me tell you right now folks, we have an aging population and childhood obesity is getting way out of hand. People are running around screaming about Swine Flu, yet 4 out of 5 leading causes of death in Canada are preventable and managable through diet and exercise. I have a few friends who are Emergency room nurses at various hospitals throughout Canada, and they will confirm that about 3 out of 5 patients they see every night are for any of these reasons - diabetes, heart disease, stroke, cancer etc. I know not all cancers are preventable, but I bet a huge percentage of them are! And I'm not a doctor. But I feel it coming. It may be 10 years or even 20, but we are going to have a MASSIVE crisis strewn from the impact of global obesity, irreparable cracks in society and there will be no amount of healthcare that will be able to make a difference. It's just a matter of time. As long as the world doesn't end in 2012 ;) An ounce of prevention is worth a pound of cure.

Knowing all the preaching I do though, I'll likely die of at least 3 of these diseases simultaneously, while eating MacDonalds (super genes be damned) and come back in my next life as a priest. So remember: everything in moderation babies!! Just get those butts moving and shaking to unblock an artery or two, and your miles above the rest. Today's the day. Go get 'em!

Cause I'm Canadian. Eh.

My Fave Health Foods - How I Kicked Junk Food to the Curb

I honestly believed that I would never, ever reach my fitness goals. Okay, so I'm 5'4" and 115 lbs and most of you would rather beat me with a brick than listen to me complain about my figure. But really, it's all relative, right? Even supermodels and actresses whom we regard as perfect have their own struggles, be it with weight, breast size, cellulite or whatever. No matter how others see us, reality is we are our own harshest critic.

I've been addicted to sugar all my life. My 71 year old diabetic father eats a MINIMUM of 3 chocolate bars a day and trust me, you don't even want to know what the rest of his diet consists of. I swear all the preservatives he consumes will keep him alive until he's 104. Oh, if only it worked that way. Sigh. An-y-way, I always had a dream of looking like a fitness model - a toned, taut physique carefully sculpted, with nice lines and striations and long lean muscles that were not overly developed, but perfectly round and full. I wanted to achieve that body, not for competitions or anything really, but rather just to see if I could. My intention and my motivation was always to test my body's limits; to push and to improve; to be faster, stronger and to function optimally for a longer life - a better quality of life, without ever taking any steps to abuse or hurt my body I.e: using fat burners or getting to extreme low levels of body fat that could compromise my health and my immune system. Life is a marathon, not a sprint. I'm in it for the long haul.

However much I trained, in my mind I knew I would never get it together enough to get where I wanted. I dawdled and lollygagged. I trained hardcore with weights, but didn't do any cardio and I ate cheesy noodles every day. Or I did an hour cardio per day, no weights and ate cheesy noodles everyday. Or, I didn't eat cheesy noodles for a whole week, did tons of cardio and weights and then went insane from a "diet"of deprivation - strict, bodybuilder-style: grilled chicken breasts, egg whites and NO fat. :( It broke my little heart and before long I would eat my weight in cheesy noodles and say screw it! Sound familar?

Alas, at the tender age of 31, I seem to finally have my act together. It has been exactly 17 days since I've gotten clean, with the exception of Thanksgiving - I had some chocolate cake and cheesecake for dessert. Aside from that, I have wiped out all processed foods, white flour, non-natural sugars, non-dark chocolate and cheesy noodles from my life. For the rest of my existance? I'd like to think so. But who knows really. Like any addict, I must take it one day at a time, focussing on eating the foods that make me feel good. Since I can't seem to manage junk food in moderation, my only option was to cut it out all together, and I finally able to do that without feeling like I was missing anything. How? By finding ideal replacement foods filled with good fats and real sugar that leave me happy, sans cravings. And let me tell you, I feel amazing.

Without further ado, here is a list of my sugar replacements/substitutes that have helped me kick my habit:

1. Lemons/Limes. Squeeze some into a glass of cold water in the summer, or in the winter, drinking hot water with a slice of lemon AND lime squeezed in is a great alternative to coffee or hot chocolate. I also squeeze both all over any seafood I have as well as certain veggies. Makes raw broccoli and cauliflower more edible for sure.

2. Teas. I love Orange Pekoe Tetley Tea and their red tea called Rooibos- it's a vanilla flavoured tea without caffeine. I add a drop of 1% milk and it feels like dessert. Some others I like are mint, strawberry, raspberry, passionfruit and green tea. Green tea is full of antioxidants and is all kinds of good for you.

3. Antipasto in a jar. I can't believe I had no idea what it even was for so many years. Fantastic as a sweet snack, it's a nice salsa-like mix of various veggies and it's delicious on whole wheat crackers. I enjoy Triscuit 100% Whole Grain crackers. They're very crunchy (probably taste like cardboard alone) and with a bit of antipasto on top, it's a party in your mouth!

4. Yogurt. One of the hardest things to give up. I mean the sugary sweet kind that I loved and pretended was good for me because it was yogurt. I had always bought either the Fat Free kind that was loaded with sugar (~ 20 grams), or a regular, full fat kind that had, well, fat and sugar. What about the fat-free, low sugar one (~4 grams), you ask? Well, the taste is not that great. So I compromised - bought one that was low fat, low sugar and one that was high in sugar and I use a teaspoon of the high sugar one to add taste. I also add blueberries, strawberries and All Bran Buds for a bit of crunchy fun. Bran Buds are another one that taste like those houseflies you find on your windowsill from the summer before, which is why you add them into your yogurt/berry mix. MMmm. It really is delicious.

5. Air-popped pop corn. You get fiber (super important to keep you full longer AND to keep you regular) and no butter added. A great snack for when you're watching tv.

6. Edamame. In the shell. Who would have thought that a food so good for you could taste so good AND be a complete protein (the only veggie that is). They take 5 mins to make and sucking them out of the shell keeps you so busy, you'll actually eat slower and realize you are full faster.

7. Crunchy peanut butter. I buy organic and make sure the ONLY ingredient is peanuts. You don't need any weird oils or fillers. Au natural it's full of good fats. But it IS high in fat, so don't eat too much. Also, a handful of nuts (only a handful, same high fat rule applies) like almonds or mixed nuts, without salt of course, is a great (and filling!) treat.

8. Fruit! The obvious substitute for processed sugar. I love kiwis, watermelon, blueberries, raspberries, apples, red/pink grapefruit and black plums, to name a few. Now remember, fruit is still high in sugar, so have a small piece after dinner, or when you're craving sugar really bad. If you're going to snack a lot, try veggies like red peppers, cukes, and celery. Or just eat a whole damn watermelon. Whatever keeps you from going to 7-11 for 3 chocolate bars and a flaky.

**Reading labels and comparing products is a great way to learn more about what your consuming. Ingredients are listed in order from most to least, so you want to make sure the good ingredients are ranked high on the list, and others like sugar, near the bottom.

I like to make salads out of all the nutrition-packed powerfoods in my fridge. One of my favorite is a spinach/mixed green salad filled with pecans, strawberries, red onion and goat cheese. For dressing try vinegar or even balsamic vinegar/olive oil. I like squeezed lemon/lime myself. I also like bowls of Bran Flakes with skim or 1% milk in the am and before bed. I used to add a few raisins to make it sweeter and slowly weened myself off them. Now I don't miss them.

Other treats I like to have on hand are cheese sticks (those real cheese ones, the kind you pull apart; I like to eat one with an apple), hummus and whole wheat pita and canned oysters on Triscuit crackers. Yes, many of my fave foods are HIGH IN FAT. But they are all GOOD FATS. The kind your body loves. When you have a choice, choose GOOD fat over sugar anyday. You will be satisfied and crave less sugar. I promise.

FATS - A Four Letter Word

Fat is good for you! You NEED fat! Fat will not make you fat (no more than carbs will, or anything in excess.) Do not fear the fat. What you need to know is the different types of fat and which ones you should include in your diet vs those you should avoid like the plague. There are good fats and bad fats. You've heard of some of the bad ones - names like ''saturated" and ''trans" fats. Those are the ones that do your body harm. Saturated fats are known mostly as animal fats, found in products like dairy or meat, however you will also find them in certain types of oils such as coconut, palm or cottonseed oil (whatever that is).

Why are bad fats so bad for you? Bad fats raise your LDL (aka bad) blood cholesterol level, increase your risk of heart disease, cardiac arrest and a slew of other things. Where your fat is distributed on your body is important to take note of. A lot of women tend to carry it on their hips and thighs whereas men carry it predominantly in their stomach area. Belly fat is the worst! It actually accumlates around the organs, putting pressure on them and damaging them. Your poor organs. How would you like having bulging, overgrown masses forcing their way in, intruding on your party, trying to mess with you while you're doing your job? Trans fat hates you even more. They steal some of your HDL (aka good) cholesterol, the kind that helps unclog arteries and they raise triglyceride levels in the blood, adding to your risk of cardiovascular disease. Yeah, I know, just to make it complicated they actually have good and bad cholesterol. Couldn't have two different names, no. Good fat bad fat. Good cholesterol bad cholesterol. Guess they were running out of words?

Simply put, fat’s function is to add flavor and texture to foods. So what if you could find those similar flavors and textures that are present in the foods that you love so much but in food choices that were actually good for you? What if these choices actually lowered your bad cholesterol while raising your good cholesterol AND benefited your heart, metabolism and immune system? Wouldn't it be worth it to substitute these fats for the bad ones already in your diet? I say hell yeah it would!

That's really what it's all about. Finding healthy and SATISFYING substitutes for your favorite foods, that leave you content and satiated. I eat natural peanut butter on toast everyday (whole wheat bread of course) with Omega 3 eggs and I LOVE canned salmon, with pita and hummus or fresh veggies. Delish. Here are a few healthy fats that you should consume on a regular basis, and they're yummy too:

• Avocadoes - Make your own guacamole and use it as a side dish for your meals
  
• Nuts and Seeds -Peanut Butter Yay! My addiction. But buy the natural one - read the label to ensure the only ingredients are peanuts
  
• Olive Oil - cook with it instead of butter or margarine
• Fish, especially fatty fish like mackerel, salmon, tuna, herring and sardines.
  
• Eggs with Omega 3 added
  

Having good fats in your diet will also make you feel fuller longer and you will start to crave less bad fats, which is the ideal way to ween yourself off the bad ones. You may even notice a difference in how your body looks and feels - I've noticed shinier hair, whiter, brighter eyes and more supple-looking skin. Other things such as your learning ability, memory retention and mood all may change for the better. I also have wayyyy less joint pain. And I'm only 31. Hallelujah.

Snack foods, fast foods and baked goods all contain trans fat, and many of us looooove to snack, especially late at night. Choosing a smart snack that's full of good fat will help you curb those cravings and knowing that it's actually helping your body, well, that's just the icing on the cake. The trans-fat, saturated fat, sugar free cake right?

Sugar is the DEVIL

About a week ago I decided that I wanted to take my fitness to a new level. Yes, I've always had a solid grip on the exercise part, but as anyone who knows me will tell you the diet part is where I needed some serious assistance. I'm like the doctor that smokes a pack-a-day, or the pyromaniac fireman - you know better, yet you do it anyway. I workout like mad woman but kill any potential I might have of achieving my fitness goals with my horrendous diet. A lot of people exercise just so they can eat whatever they want. I *used to be* one of those people.

First off, I need to clarify the word DIET. When I refer to "my diet", I get alternate looks of disgust and laughter from people, mostly women, who are quick to scorn me for suggesting such a thing; me with my 115 pound, 5'4'' frame - ''Why the hell would you need to be on a diet??'' The sad thing is that society has distorted our thinking and the word has grown to take on meaning synonymous with deprivation, loss, drugs, quick weight-loss, pills and cleanses. The word evokes feelings of shame, failure, bitterness, fear and utter dread. What most of you know as a diet is nothing more than a quick fix - putting a band-aid on a broken leg. You go on one, and then you go off' one, you lose the weight, you gain it back - plus interest. Lather rinse repeat.

Your diet is what you eat. It is your meal plan, your food and drink consumed considered in terms of its qualities, composition, and its effects on health. My favorite "diet'' book is called "The Eat Clean Diet" by Tosca Reno; it discusses diet as a lifestyle -a very healthy, nutritious and well-rounded way of eating, including foods from all four food groups, tons of yummy fruits, vegetables, whole grains, skim dairy products etc. It is far from a diet book like The Atkins or South Beach or whatever the current fad is - it's a true focus on eating simple, natural foods that aren't processed or full of additives. It even has pretty pictures and lots of colors for those of you who are not big readers. The pop-up version's not out yet Stephane, sorry. Buy the audio version maybe? ;)

So, back to my story. I put an ad on Craigslist to find a like-minded friend who was equally passionate about health and fitness who would work out with me regularly and who would be interested in a mutually beneficial relationship, sharing ideas and tips. I got one response. We chatted, and boy did I hit it out of the park. She seemed perfect - a girl close to my age who had just moved to Vancouver. We had strikingly similar commonalities - both came from similar backgrounds, almost the exact same height/weight/frame, looked young for our age, etc. She was also interested in becoming a Personal Trainer and could use a lot of help in that area.

She had the eating part down pat. We spent 16 hours together in our first two days of meeting - we worked out, went grocery shopping at a couple of different stores and she really gave me the motivation I needed to get my diet back on track. Bye bye TV dinners, hello body-of-my-dreams. I tossed my junk food, stocked up on fresh veggies, hummus, whole wheat pita/bread, salmon, eggs, grapefruit and a few other super foods that pack a punch and are filled with all of the things you need to help your body function at optimal level. Freshly motivated by my new friend and empowered by my own passion for personal growth, I feel I am on the right track now. Sometimes all we need is an extra push in the right direction.

The most important thing I've learned from this (week old) friendship - Sugar is the Devil. It really is. Diabetes runs rampant in my family, and so does a serious sweet tooth. I've always known that this would be my fate one day, if I did not take the reins and fight hard to naster it. I've regularly consumed so much sugar in one sitting I'd get tingles, like cold-shivers up the back of my head (in my brain, I like to say) So now, I've pulled the plug. I've cut out sugar almost completely (except for fruits and naturally occuring sugars, like in milk) and I'm not gonna lie, it's been a rough six days. The first two were ok, but by the third I had major headaches and mood swings reminiscent of the time I attempted to go off the birth control pill after ten years. Can you say psycho? I'm pretty sure I'll be on it until I'm eighty, but I digress.

Sugar is an addiction, and like any addiction, it takes time and patience, and a whole lot of willpower to cut it out. It's hard in the beginning, but it gets easier. It really really does. I can see the light at the end of the tunnel. I feel amazing - I have more energy, less mood swings, less cravings, I sleep better and I even feel calmer. My pancreas and I are friends again.

Here's a chart to help you with some excellent choices for your Proteins, Carbs and Fats: