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.

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:

Do You Hear Voices?

For a few years now, I've been pretty consistent in my exercise regime, spending at least an hour 3-4 times a week doing SOME kind of physical activity. Sure there'd be stretches of time, sometimes even a few months where I wouldn't go to the gym at all, but I'd always make sure to find a way to break a sweat - whether it be running up the stairs in my building, swiftly and stealthily dodging my security guard who prohibts me from doing that but is too chubby to catch me, or blasting some Pink tunes and dancing while cleaning my apartment, or literally running to the grocery store as fast as my short legs will carry me. Hey, whatever blows your hair back. It's something, right? Exercise doesn't always have to be vigorous or lengthy to be of benefit, although it should at times be either.

What happens after a 2 week break from eating healthy and working out is that I start to notice changes in my body. Visually, it gets softer. Less toned and defined, more wiggle and wobble. Mentally, the changes are more apparent. I am unable to sleep. I lay in bed and my mind starts racing, even more than usual; I end up getting out of bed and start pacing the kitchen floor, trying to talk myself out of Kraft dinner and weiners (That was before. I'm reformed now, I swear). I start to go stir crazy from lack of a release for all of my pent up energy, my brain is on overload and I begin to feel like utter crap from eating junk food. My body gets confused, hurt, then angry, and basically commands I take action whether or not I feel like participating, forcing me against my will to run around the block or do yoga in my underwear at ungodly hours in the morning.

FitNut Kelly makes it known that this type of lethargic, unmotivated, chips-and-chocolate binging madness will not be tolerated, despite how badly BedLegs Kelly wants to "just for one more day". Nope. I will be dragged kicking and screaming back from the dark side before I sink deeper into watching Court TV and justifying my inactivity. (PMS. It's the weather. I'm tired. I just painted my toenails.) This feeling is what inspired the name of my blog - I truly am addicted to working out. It is my drug, my high, my sweet salvation. Without it I am withdrawn, tired, cranky, stressed and I actually physically start to hurt. My bones ache, my muscles nag, my body expresses its displeasure in a painful pinches and knife-like jabs. And believe me it gets heard.

I've always liked the expression " You better listen to your body when it whispers, because you'll damn well hear it when it screams." If you are in tune with your body, it will let you know what it needs. Whatever vitamins or minerals we are lacking indicate their low levels through what we recognize as a craving - sending a signal to the brain that a filet mignon would go down real good right about now. The body is such an amazingly complex machine, with such capacity well beyond what we will ever be able to comprehend. These signals, such as craving meat when you are low in iron, or even something simple as water when you are thirsty - these are your "Check Engine" lights. You wouldn't let your car run low on gas or oil and then wait for that light to appear before you fill up or bring it in for a tune-up, would you? Often by the time you feel the sensation of thirst, you are already experiencing dehydration. If you drink the daily recommended amount of water, 8-10 glasses per day (varies per person; more if sweating excessively or exercising), then this is an example of how you can be proactive in managing your health.

The problem is, most of society waits for the red flag signs before they take action. Obesity, high blood pressure, high cholesterol, Type 2 diabetes and a slew of other illnesses- for the most part are all preventable. Preventable illness makes up approximately 80% of the burden of illness and 90% of all healthcare costs.

Your body is your temple. You only get one. You only get ONE.

Welcome To My New Blog! Introduction

I've been contemplating doing this for, oh I don't know, forever. What finally made me decide is the massive amount of information I've been sending out lately - to clients, friends, and family, even to complete strangers who approach me at the gym or in the grocery store. People ask me health and fitness related questions on a regular basis. Why you ask? Well, let me tell you a bit about myself, in case you don't already know.

I am currently a Personal Trainer and soon-to-be Nutrition and Wellness Specialist. I work out 5-6 days a week, do yoga and try to eat very clean. I have had a passion for all things health and fitness related for many years, but certainly not all my life. Actually, I used to live my life in the complete opposite way of how I do now. I smoked cigarettes for maybe 7 years, smoked pot and did other drugs (yes, it's true, can you believe it ?) for about the same amount of time, ate the most unhealthy junk foods and didn't exercise for about the first 20 years of my life.

Growing up, a typical diet for me was a case of pop I kept in my closet (and drank about 4-5 a day), giant bags of ketchup chips and 6 packs of donuts, the white powdery kind with the jelly filling. Sometimes that would be all I would eat in a day. I never ate breakfast. I remember my stomach growling in school every morning as a child. In grade school a typical lunch was a chocolate bar, bag of chips and a soda. Or sometimes Mary Browns (east coast version of Kentucky Fried Chicken, but much better ;)) The closest thing to vegetables I ever ate were french fries. I'm pretty sure Chef Boyardee is my uncle. I didn't play any sports in high school. I was too busy hanging out, driving around and going for "coffees" every nite with friends (I always drank Pepsi. Never liked coffee) In college I lived about 200 meters from school yet I paid $75 dollars a month for a parking permit and I drove my car everyday! I guess you could say I didn't have much of a solid foundation to start out with.



My first year of college introduced me to someone who ignited a passion in me for working out. I had a Phys Ed teacher - Louis Paul aka LP who encouraged me to lift weights and push myself hard; he was a stern man, much like a drill sergeant, and I wanted to please him. At that time I smoked cigs, copious amounts of weed and lived on ramen noodle soup (ahh college :)), but slowly I began to make changes. By the end of the year, I had quit smoking everything and started working out in the gym which was ever so conveniently located below my apartment in a shopping-center-type building. The first semester I wasn't doing so good. I barely passed. I was lazy and I didn't care. But with LP's encouragement, I worked my butt off, achieved the goals I had set for myself and I ended up getting an excellent grade in his class. I never forgot the things I learned.

Now, don't get me wrong, that certainly was not the end of all my debauchery. I continued this healthy lifestyle for about another year after that, and then gave it up, started smoking again, and eating all those terrible but tasty foods that had comforted me for years but were slowly killing my body. I was lucky, I was never overweight (good genes I guess) but I was incredibly unhealthy - I had no energy, slept 10-12 hour days and lacked any motivation to do anything about it. I was borderline anemic and vitamin deficient and if I had continued to live this way for a long time, there is no doubt that I would have a host of other health issues.

I have been exercising consistantly and eating healthy (for the most part) for about 8 years now. Why am I telling you all this? Well, there is a perfectly good reason. Did you hear the recent news story about the Personal Trainer in Australia who gained 90 lbs to better empathize with his clients? http://www.trainwithmeonline.com/63/fitness/blog/General/Fitness/Paul_James_Weight_Gain_Experiment.htmls_Weight_Gain_Experiment.html

He wanted to show people he understood what they were going through. Now, I'm not gonna gain 90lbs, (hmmm maybe 10 would be fun...nah :)) but I do want to show people that it wasn't always easy for me. I wasn't "born this way", into a family of athletes who ran marathons or health nuts who fed me organic home-made baby food. I struggled. I still struggle. Most importantly, I want to show you it's not just about the weight or the physical appearance. It's about building a better body. Getting the blood pumping for a stronger, healthier heart. Developing muscle that protect your bones as you get older. To lower cholesterol, have a normal blood pressure, and energy to play with your kids or grandkids. It's about a better quality of life. It's never too late to start. The best time to plant an oak tree was 50 years ago. The second best time is today.



I welcome your thoughts, questions, comments and I hope you come back to read my blog again.