Cancer-Fighting Sprinkles

We’ve all heard of antioxidants; they’re those wonderful substances that help prevent and repair damage to our cells to ward off premature aging and cancer, among other maladies.  Antioxidants such as vitamins A, C & E, lutein, beta carotene, selenium and lycopene are found in abundance in a healthy diet rich in whole grains, vibrant fruits and vegetables and… herbs and spices?

That’s right.  Those wonderful flavouring agents growing stale next to your stove are, in fact, superfoods with the ability to help you lose weight & stay healthy! Spices are a dieter’s best friend as they add flavour and richness with virtually no calories.  The spiciest of them – cayenne, hot curry powder or plain old chili flakes – force us to slow down as we eat and, statistically, to actually eat less as a result.

Here’s one more reason to add some oregano to your whole wheat pasta or some cinnamon to your oatmeal: the Journal of Agricultural and Food Chemistry found in the largest-ever antioxidant study that ground cinnamon, cloves and oregano are some of the most potent sources of antioxidants, rivaling even blueberries and cranberries.  In fact, just one teaspoon of cinnamon provides the same quantity of antioxidants as a half cup of blueberries!

The bottom line: eat more vegetables, fruits and grains.  But when blueberries rise to $8 a pint in the dead of winter, grab that cinnamon shaker and add some spice to your oatmeal, yogurt, fruit, even your coffee, and savour the flavour.

Here are the top four antioxidant herbs/spices to add to tonight’s dinner:

• cloves have the highest level of antioxidants among spices and also reduce cholesterol and triglyceride levels

• cinnamon comes in just below cloves on the antioxidant index and also helps control blood sugar following a meal

• oregano is not just an antioxidant powerhouse, it’s renowned for its antibacterial properties

• turmeric packs antioxidants and is believed to have anti-inflammatory properties that can mean major cancer prevention benefits

Don’t Buck Up Your Weight Loss Plans

If you know me, you know I love my Starbucks.  Or “S-bucks” as we simply call it around my house.  I am at S-bucks almost every day, at some point, to stop in for my usual: a grande bold blend with a bit of cream (yes, cream) and a sprinkle of cinnamon.  We even grind and brew S-bucks at home every morning.  Really… I should have shares.

That’s nothing special, though.  S-bucks is everywhere these days.  When I schedule a walk or park playdate for our New Toronto Moms Meetup (www.newtorontomoms.com), I often choose a Starbucks as our meeting point.  Not just because I’m an addict.  They really are everywhere.  They have change tables, they’re breastfeeding friendly, and they have such a wide variety on their menu (both food and drink) that they can usually make everyone happy.

OK, so I like Starbucks.  But the lovefest ends here.

Here’s a question for you: What’s your usual Starbucks order? Is it a “tall soy latte, easy foam” or a “venti iced coffee with milk” or maybe a “grande mocha frappucino, hold the whip”…?

Starbucks (or Second Cup, or Tim Horton’s or whatever your poison is) can be the pick-me-up in your day.  But it can also really mess up your diet.

Starbucks drinks range from 0-500+ calories per serving.  500 calories? That’s a meal!  Here are a few drinks to avoid when visiting S-bucks next time.  Loaded with saturated fat, sugar and calories, these drinks are diet bombs! Is your drink on this list? (all nutritional info is for grande size)

• Double Chocolatey Chip Frappuccino – 500 calories, 9 g fat
• Strawberry Vivano Smoothie – 280 calories, 2 g fat
• White Chocolate Mocha – 400 calories, 11 g fat
• Peppermint White Chocolate Mocha – 470 calories, 12 g fat
• Dark Cherry Mocha – 320 calories, 8 g fat
• Caffe Mocha – 260 calories, 8 g fat
• Iced White Chocolate Mocha – 340 calories, 9 g fat

Those calorie counts are all without whipped cream!  Add the whipped cream topping and you’ve added an additional 70 calories and 6 g fat to your “drink”!  You’d be better off drinking a regular cup of coffee and selecting a small pastry than choosing one of these beverages.

Here are a few tips to down-size your fat and calorie intake the next time you’re placing your order:

• avoid anything ending in “frappuccino” or “mocha”
• select hot or iced coffee or tea, unsweetened, and sweeten yourself with one packet of sugar for just 25 calories
• order sugar-free syrup when flavouring your drink
• not a fan of artificial sweeteners?  ask for just “half-sweet” iced coffee or tea
• skip the whipped cream
• order skim milk instead of 2% to save 40 calories per cup
• ask for a “light” version of your favourite drink and save up to half the calories of the regular version

Remember, S-bucks is not in the business of making you skinny.  They concoct their beverages to taste as yummy as possible.  And, like most cafes and restaurants, that means adding the sugar and fat necessary to give you that “WOW” flavour that keeps you coming back.

Be aware and you’ve taken the first step to changing your eating habits. Make yourself aware; check out the nutritional information for your favourite beverage on the Starbucks website.  Then order a plain coffee and be on your way…

Secrets from Belly Bootcamp: outdoor workouts

the trainer’s toolbox

Tips from the mommies in training...

On the go, on the cheap… there are tons of reasons to skip the gym (and the babysitter and the line-ups for treadmills and the creepy guy who keeps lifting his shirt to ‘wipe his face’ and show off his six-pack).  Summer is an especially tempting time to forego the gym altogether.  But skipping the gym shouldn’t mean skipping your workouts!

This summer, even I have put my gym membership on hold.  Normally the gym is my break in the day – my hour or two of sanity – but this summer I am pregnant and teaching Belly Bootcamp pre and postnatal fitness classes several days per week.  These classes are keeping me more than active enough, together with my own walking and playing with my toddler.

There are tons of exercises you can do with little or no equipment.  If you’re not so keen to spend an hour at the gym while the sun is shining outside, put baby in the stroller (or head out solo) and try these great moves from Belly Bootcamp, guaranteed to get your heart rate up and your muscles working:

• Push your stroller forward while lunging.  Take a big step forward with your left foot into lunge position.  Lift your right heel and bend both knees until your right knee is close to the ground.  Press up and step forward with right leg to repeat.  Do 10-20 lunges; try uphill for an extra challenge!
• Turn sideways and push your stroller with one hand (stroller faces forward, you face sideways).  With your right hand pushing the stroller, step your right foot to the side until your feet are quite wide, like a sumo wrestler.  Squat, then press up and step your left foot in next to the right.  Repeat 10-20 times on the right, then 10-20 times facing the other direction and leading with your left foot.  For an extra challenge, hold each squat in the bottom position for 1-3 counts before pressing back up.
• Try mini sprints to rev your heart rate and make a big impact on your metabolism for the rest of the day (translation: burn off more of that baby fat).  As you walk, spot a tree, sign or building you’d like to aim for and sprint as quickly as you can to that point.  Slow down to a walk or jog once you reach your goal, recover and – when you’re ready – pick your next target!  Aim for 5-10 sprints.
• A picnic table, bench or other sturdy surface is perfect for push ups.  Place your hands on the table or bench and hold your body in a straight line from your toes to your head.  Bend your elbows to lower your chest toward the edge of the table, pause, then press up until arms are straight.  Do 10-20 push ups – try a set with hands wide to focus on the muscles of the chest and back, then a set with hands right under the shoulders to tone the arms and shoulders.
• Try a birth squat burpee for full body toning!  Find a patch of grass and turn the stroller so baby can see you.  Squat down low, as in a birth squat, with bum below knees and heels flat on the ground.  Place both hands directly in front of you on the ground and step both legs back (one at a time) into plank position.  Hold for one count, squeezing your belly up toward your spine to activate your core.  Step both feet back into your birth squat, hold for one count and press up to stand and say hello to baby!  Repeat 8-10 times.

These moves can be performed 3-4 times per week, with one rest day in between each workout.  Try one set of each exercise, then walk for a while and do one more set of each again.  Make it interesting!  Play around with the order, bring a friend along, try a new walking route or even do these exercises in your back yard for a quick 10-15 minute workout that delivers!

Asking questions has never caused a sore knee or pulled hamstring!  If you have any questions about the advice above (or any exercise-related questions) please ask first, shoot later.  Email me at dara(at)fitfamily(dot)ca or visit me at www.fitfamily.ca or www.bellybootcamp.ca for more information about exercise for pregnancy, postpartum and every stage of life.  Be well!