Valentine’s Day – a day to celebrate our hearts and our capacity to love and be loved.

Dr. Dean Ornish, renown medical researcher and author, makes a powerful claim for the value of love and intimacy in our well being and health:

“I am not aware of any other factor in medicine – not diet, not smoking, not exercise, not stress, not genetics, not drugs, not surgery – that has a greater impact on our quality of life, incidence of illness, and premature death from all causes. Love and intimacy are at the root of what makes us sick and what makes us well, what causes sadness and what brings happiness, what makes us suffer, and what leads to healing.”

Another pioneer in the mind/body/heart connection is Dr. Christaine Northrup. Listen to this . . .

“The primary health implication of love is that it triggers the secretion of oxytocin, boosting the release of healthy hormones that support the immune system and effectively dissipating cortisol levels. Love tells the brain all is well, so the body is flooded with endorphins, neurotransmitters, and neuropeptides, all intended to help the body relax, including the muscles and heart. Physiologically, the benefit of love is that it helps us live longer by reducing hypertension, reducing the risk of heart attack, and minimizing the propensity for depression. Psychologically, love keeps us mentally and emotionally engaged in life and strengthens our ability to cope with the challenges of life.”

WOW!! Great reasons to love and be loved. If you like that, here’s more by Dr. Northrup . . .Hidden Emotions Hurt the Heart and Emotions Can Heal Your Body

One practice I think is an incredibly simple and effective way to cultivate a loving heart and a deep sense of caring for self and for all of creation is the Loving Kindness Meditation. Sit in a comfortable position, and let your mind relax. Repeat the following in your mind:

May I be filled with loving-kindness
May I be well
May I be peaceful and at ease
May I be happy

Ahh! Once you have repeated this for yourself, you repeat it for people in your life, and then the whole earth and all beings.

May you be filled with loving-kindness, May you be well,
May you be peaceful and at ease, May you be happy.
Health, Happiness and Love to YOU Every Day!
Gerry

This question came up with a group I am working with on long term lifestyle change and weight loss. A plateau is when your progress seems to have stalled and of course, that feels discouraging. It may be something you also have experienced, so I am sharing these strategies with everyone.

12 Strategies for Breaking Weight loss Plateaus:

1. Make breakfast your largest meal. A recent study has shown that people eating a larger portion of their calories at breakfast had better weight loss, glucose control, insulin sensitivity and satiety than those who ate more of their calories at dinner.

2. Eat more protein at breakfast. Eating protein at breakfast boosts our metabolism for the rest of the day. Protein increases glucagon production (a fat releasing hormone), and helps reduce late afternoon blood sugar drops that leave us craving and cranky.

3. Make sure you eat every 3 hrs during the day: a low glycemic breakfast, morning snack, lunch, afternoon snack and supper. Try not to eat after 8 pm at night. By fuelling your body regularly you burn calories more efficiently and keep your blood sugars more stable.

4. Try interval training: Increase the intensity of your cardio workout for 30 – 60 seconds, then slow down to your normal pace for 2-5 minutes, then do another fast interval for 30 – 60 seconds and repeat this for the duration of your cardio workout. Studies have shown that not only do you burn more calories during your workout, but you continue to burn calories at a higher rate for hours afterwards. This routine also strengthens your cardiovascular system and capacity.

5. But there is a CAUTION – don’t do #4 if you are experiencing chronic stress. Instead, take up Tai Chi or yoga or another exercise that involves slow movement and deep breathing and make sure you do deep belly breathing 3 or 4 times a day for 5 minutes each time. This will help lower the stress hormone cortisol which is one of our fat storing hormones.

6. Increase your muscle mass by adding strength training to your exercise routine. Lean muscle mass burns more calories than fat, boosts your metabolism and maximize your body’s ability to burn calories and lose fat. Muscle also takes up ‘less space’ than fat so your measurements are less. Here’s a great article on the benefits of strength training for women. 

7. Try eliminating grains and gluten for 3 weeks. Avoid bread, pasta, cereals, rice and anything that is a grain or made with grains. For many people, this can make a significant difference not just in weight, but mental and physical energy. Slowly add back whole grains and notice how they make you feel. If grains don’t agree with your system, you might notice stomach or digestion issues, feeling sluggish, headaches or congested. If this is the case, it is wise to eliminate these from your diet. As a rule, we should keep our servings of grains to 2 per day of WHOLE grains.

8. Do my favourite 5-Day Detox Cleanse. This is one of the fastest way to get your fat storing insulin levels down and your fat releasing glucagon levels up and reducing cravings. This can give your body the boost it needs to break a plateau. The average weight loss over the 5 days is 4-5 lbs. Contact me to learn more about this healthy, effective detox.

9. Keep a Lifestyle Journal to track your food & water intake, exercise and so on. You can often spot some areas that you have slipped or can make improvements. For example, are you eating regularly or skipping meals (or snacks) and then getting so hungry you overeat at the next meal?

10. Add more greens and raw or lightly steamed veggies to your meals. Adding more of the good stuff makes less room for the not so good stuff.

11. Don’t beat yourself up. That just increases your stress hormones which contribute to weight gain. Congratulate yourself on how far you have come. Accept gradual progress.

12. Get your THYROID levels checked. Check your TSH, T4 and T3. Hypothyroidism can contribute to weight gain and/or inability to lose weight, as well as fatigue and low energy levels.

Listen Up Men . . . Did you know that no matter what your cholesterol levels are, exercise helps you live longer? Studies indicate that men who are physically active cut their risk of dying from heart disease in half, no matter what their cholesterol level!

If you would like more on this topic, this is an excellent article on Conquering Midlife Weight Gain by one of my favourite experts, Dr. Christaine Northrup.

Be happy! Be healthy!

Gerry

. . so let’s keep enjoying those nutritious summer salads!

If you are getting a bit bored with the usual green salad, shake things up with one of these delicious flavourful options. Each is low-glycemic and packs a nutritious punch with a variety of colourful veggies!

Roasted Veggie Greek Salad  (inspired by my niece Jaimy)
Dressing:
4 tbsp olive oil
4 tbsp cider or red wine vinegar
1 ½ tsp Dijon mustard
½ tsp dried thyme
Whisk all ingredients together.

Salad:
cut all veggies into 1″ cubes
1 medium eggplant
1 medium zucchini
1 red pepper
1 green pepper
12 stalks of asparagus
½ cup cherry tomatoes
½ – 1 medium red onion
Small Ripe Black olives to taste
2 tbs.crumbled goat or feta cheese

Preheat oven to 400F.
Place veggies in a large bowl. Toss with the dressing and marinate for at least 60 minutes.
Spread veggies in a large glass or ceramic baking dish. Roast 35 minutes or until vegetables are al dente (hot but not overcooked). Remove from oven and let cool.
Return vegetable to bowl, add olives, salt and pepper and dried rosemary to taste.
Serve on top romaine lettuce and sprinkle with crumbled goat or feta cheese.
Great with grilled chicken! Mmmmm!

 

Orange-Ginger Slaw and Halibut with Cilantro Salsa
I saw this recipe in a magazine at the gym and just had to try it out. I love ginger, citrus and halibut!

Dressing
Grate zest of 2 oranges into a bowl
Cut off remaining peel and pith
Cut out the orange segments over the bowl (to catch the juice)
Squeeze the remaining pulp into the bowl to extract the juice
Add 2 tbs apple cider vinegar, 1 tsp fresh grated ginger, 1 tsp fish sauce, and 1/2 tsp honey to the orange juice, zest and segments.

Salad
Cut the leaves of a medium nappa cabbage (or Chinese cabbage) and shred them into fine strips (about 3 cups)
Shred 1 cup carrots
Toss to coat with the dressing and let stand 5-10 minutes before serving.

Cilantro Salsa
Combine 2 cups fresh cilantro, 1 tbs. apple cider vinegar, 2 tbs. lime juice and a pinch of salt to you food processor and process until the cilantro is finely chopped. If you like it hot, toss in 1-2 seeded jalapeños!

Serve over seared or grilled halibut.

Crisp, fresh, nutritious, low-glycemic, the cilantro is great for your liver and the halibut has healthy omega 3 fatty acids !!

 

Speaking of Summer. . . .

Did you enjoy the BBQs, picnics, vacations, camping and happy hours with good friends on a sunny patio?

Do you feel energetic, in control of your diet and ready for the demands of your ‘back to normal’ routine?

Do you love the way you look and feel?

I hope your answer is a resounding YES, but maybe you found that these same fabulous summer activities derailed your health and weight goals. If so. . .

• Are you ready to have more energy, clearer skin, better sleep, less pain, healthier digestion, shed pounds, and feel happier?
• Would you like to learn a new way of living that’s easy, practical and good for your mind and body?
• Can you afford to change your health for less than $12 per day? (It’s easy to spend more than that on just one meal isn’t it!)

If you’re ready, I’ve got a great suggestion for you. . . Join me for my powerful Re-Energize Yourself for a Fit & Fabulous Fall Nutrition Challenge. I would love for you to experience all of these benefits, and more!

This 30-day webinar based nutrition and lifestyle program is ideal for people who are ready to take charge of their health and their weight and have fun and feel great doing it!

Contact me to register (gerry@mccatalyst.ca) and start your healthy lifestyle journey September 9th!

30 Days is all it takes to change your body – and your life!

Most of us know that Vitamin D is critically important for calcium metabolism, bone health, glucose metabolism and weight management, cardiovascular health and immune function.

But did you know that Vitamin D also helps quicken post-workout recovery?

A recent study by The Orthopedic Specialty Hospital (TOSH), which was supported by USANA Health Sciences, “revealed that increased levels of vitamin D pre-workout decreased skeletal muscular weakness after an intense bout of exercise. In other words, taking vitamin D before you exercise can help you recover more quickly afterwards, making it the perfect supplement to pair with your workout.”

One more reason to add vitamin D to your daily regimen!!

Read the complete article here

Yes, our Cells are Solar Powered!

Vitamin D is actually a hormone, rather than a true vitamin. It is the only nutrient to be manufactured by the body in direct action to sunlight. Vitamin D is made in our bodies when specific wavelengths of sunlight hit the skin, converting already present vitamin D precursors into a form of the vitamin our cells can use. Fifteen to thirty minutes exposure when the sun is high in the sky is the equivalent of taking 15-20,000 IU of vitamin D in supplement form.

Research has indicated that populations that live further from the equatorial zone, where the sunlight is always strong, the higher is the incidence of immune disorders and related diseases. It’s currently estimated that more than 1 billion people worldwide suffer from vitamin D deficiency.

During the winter months, when the rays of the sun are at a lower angle and we tend to be indoors more, we have even less production of vitamin D and are even more in need of vitamin D immune system support. Be sure to use a high quality Vitamin D supplement with 1000 – 2000 IU of D3, which research suggests is better at raising vitamin D levels in the blood.

But just because it’s sunny out doesn’t mean you’re getting the enough vitamin D. In fact, deficiency is common during the summer months as people stay in the air conditioned homes and offices in the heat of the day and some stop taking vitamin D supplementation but still don’t get enough of those high in the sky wave lengths. And on weeks like we have had in my area (rain, rain and more rain), we don’t get any of those healthy rays!

 

Summer Salad Sensations!

Easy, delicious and low glycemic if you stay away from the packaged pre made dressings! Organic cold pressed olive oil with fresh squeezed lemon or lime, or your favourite vinegar is best. Add texture and healthy fats with avocados or nuts.

Did  you know that the darker the green leaves, the more nutritious the lettuce. For instance, romaine lettuce has six times more vitamin C and five times more bet-carotene than iceberg lettuce.

Enjoy a sunny healthy summer!

Gerry

February is heart health month – 28 days dedicated to learning more about how to love and care for the hardest working muscle in your body.

Here is great information on heart health courtesy of the scientists at USANA Health Sciences. I’ve included a few additional suggestions in purple font.