Monthly Archives: February 2017
I want to preface this list by saying that I am NOT an expert in fitness or healthy living. I am not a trainer, and not even very coordinated when it comes to organized workouts. (I was the one in the back of the aerobics class who was always up when everyone else was down.) I tell you this because I want you to know that ANYONE CAN DO THIS. It is worth the effort, and you will feel better.
The biggest step is in choosing to make a change. Yesterday I shared my good fortune and cause for inspiration in my column, Good Genes, Vanity and the occasional Cream Puff. A girlfriend of mine was much more elegant when she said,
‘Take care of your body. It’s where you live.’
Any way you put it, the secret is to just get up and get going. Maybe you don’t “work out” like I do, but get interested in something and move! Use your muscles, use your mind, and most importantly, use your heart. Be inspired, and share your passion. Compliments and encouragement I have had from others has been my biggest motivation. My husband has been my rock, and he spurs me on. Your comment might be what inspires another person.
You do need to be accountable to yourself. Find a reason to want to keep going, not an excuse to stop.
If you do choose some kind of physical exercise as a part of your life, here is what has helped me:
- Start small – set yourself up for success. Don’t begin with something like “Insanity” unless you’re already in good shape. Don’t feel like you have to keep up with anyone else in class. This is about the long haul – if you kill yourself now, you’ll never get to see the results.
- Find a workout you enjoy, even when it’s tough. If you go to a class and you don’t like how the instructor talks, pick a different class. Not everyone likes to be barked at, but some find it motivating to do boot camp. Find your groove.
- Include energy snacks like smoothies around workout time. Women especially can be bad for having enough fuel in their bodies. Let me tell you from experience, you don’t help your diet or your fitness by working out on empty. Get used to having some kind of snack half an hour before your workout, and something afterwards too. You will perform better and improve faster. These are smart calories.
- It’s okay to look silly. Especially when you first start, you have to learn the routine. Remember, the instructor you see at the gym or on the DVD has been doing this for a while. You will look better soon.
- Use a mirror to help get the moves right. (go back to tip #1 if this stresses you out). Listen to what the instructor says and think about which muscles are working, how they say you should feel (e.g. abs tight, triceps pushing, etc.) You will see your improvements as you get better.
- Don’t be afraid to take a break – just don’t give up. The instructors might not be drinking water or stopping, but they do this for a living. When they tell you to drink, do so. If you feel like you need to catch your breath or relax your muscles, that’s okay. Take a short break and then get back in there!
- Find someone to encourage you during your workout. Maybe this is a buddy who is with you, or it might be a virtual helper. I have my hubbie who sometimes is there working out and cheering me on when I get tired. I also have a picture of my dad on the wall; he was my first coach, and seeing his face when I feel “blah” always helps me. I know music or motivational talks help others. Find your shot of adrenaline and keep it handy.
- You will feel sore, even 2 days after a workout – it means your muscles are getting stronger. (see #10 below for help, and #6. ) The first time I did the “Insanity” program with Shaun T, it took me 90 days and not 60 – and the first 2 weeks I had to pull myself up the stairs using the railing. But I made it. That was 3 years ago.
- Eat and drink properly. Drinking at least 2 litres of water is one of the best healthy habits you can have. Eating as much natural food as you can is another. Eat to enjoy the food, to fuel your soul. It will thank you. (remember, this includes the occasional cream puff!)
- Vary your workout, and take days off. You might really like a certain DVD or class at the gym, but your muscles need to be confused to really improve. Changing exercises helps you work all the muscles and not just certain ones. (I have 20 different workouts I rotate through.) Days off also help your muscles recover enough so you can push harder without injury. *This is where you might want a trainer to help you out, especially if you work out on your own.
I hope this helps. I’d love to hear your comments, whether you are new to this or you have secrets you want to share. For me being healthy is just as much about being in shape as it is eating good food. I want to live long enough to enjoy all those meals on my bucket list. I want to share those memories with loved ones. I want to pass along my passion to young people so they can live happy and healthy lives.
The last part of this puzzle is our body image. Especially for women, this is an ongoing battle that continues to frustrate many. I can’t say that I love where our society is at in representing the female form; I thought we would be better about appreciating individuals by now. It seems to me if we can be happy and healthy in our own skin, then that shape is our ideal form. We are not all meant to be “skinny bitches”, if you’ll pardon the term.
I’d like to close on positive thoughts: Get some exercise to feel good. Eat good food. Love yourself. Share all those good things with others. It’s what I call the good life. We all deserve it.
People often ask me how I do it – here I am chatting about eating all this good food and I’m married to a French chef who cooks cream sauces and chocolate cakes, and yet I look slender and fit. I decided it was high time I let everyone in on my secret.
The title says it all, but I will explain in more detail.
I am blessed with good genes: I’m 6 feet tall and I have a slender build, coming from both my mom’s Celtic side and my dad’s Scandinavian side. Thankfully, good health has also been a state I have enjoyed so far in life (almost any time I’ve spent in hospital has been to visit someone else). I don’t have any food allergies, and I have lived a largely middle class life.
I was brought up in an environment that encouraged me to be confident, to know that I was special and beautiful and capable – even in my teenage years when I didn’t feel those things were possible (just like most people, especially girls). As a result, I feel pretty good about my body and I like it when I am feeling fit and healthy, and attractive. A healthy dose of vanity is a great motivator against the feelings of wanting to be a couch potato during a Canadian winter or after having been dumped by a boyfriend or on a day when one just feels “blah”.
(This is where you’re going to either chuckle or snigger in disgust…) The occasional cream puff, or scoop of double chocolate Haagen-Daaz, or extra handful of popcorn or Cheezies is not only a reasonable guilt-free indulgence in my book, it’s essential to the balance in one’s life. I am of the opinion that diets do no good at all when undertaken as a sole method of weight loss or fitness improvement. If you want to lose weight, start first by looking at your portion sizes. Exercise and diet need to go hand in hand if you expect to achieve a lifestyle change; crash dieting, like cramming for an exam, very rarely helps you achieve success.
Now that I have given you some background, I will offer my two cents on how I have managed to keep up with a fitness regime in my 50’s.
First, deal with your background:
- if you didn’t get lucky with good genes, give yourself a break – don’t expect to look like a Sports Illustrated swimsuit model, and don’t feel bad about it. We aren’t all supposed to look like one vision of “beautiful”.
- SIDE NOTE: if you are supporting someone who is on this journey, remember that compliments have huge impact. Remind them what they are doing is worth it, tell them they are looking good.
- if you aren’t feeling up to be vain, try faking it at first. No really, just trust in yourself and think of your goal (looking and feeling attractive and strong). Consider a bit of vanity as a reward for your work so far – you might not have that six-pack yet, but you will!
- if you’re afraid to break a diet or indulge, find a happy medium. Maybe food isn’t where you indulge, but rather a bit of shopping – new make-up? a night at the movies? a good book? You need to feel that there is a balance between the work you’re doing to improve yourself and the rewards of doing that work.
- SIDE NOTE: cue the support network again! Friends and relatives, you are the cheerleaders that help us keep up the good work. It’s easy to make a resolution and get through that first few sessions at the gym or running or whatever. We need your help to keep going for the long term.
Next, set yourself up for success. You need to find something that will work for you, and you need to remember we are all human – there are times when this will be tough. The secret is this:
Find a reason that makes your self-improvement a priority for the long term in your life – why would you keep doing this, what would make you feel like doing this on a bad day?
Sometimes the reason is dramatic – people can start a fitness regime because they know someone who suffered from not being fit. (It’s like not smoking because you know someone who died of lung cancer.) Other times it is more simple – people can just decide that their own sense of wellness is a top priority. (I think this is easier to justify the older we get.) Basically you need to want to be healthy MORE than wanting to go overboard on any unhealthy habits.
I will leave you with all those thoughts for tonight, and I’ll post my Top Ten Tips for Staying Fit & Healthy tomorrow. Even if you don’t jump on the bandwagon for this kind of lifestyle, perhaps this one idea will inspire you…
Insert a bit of good health each day with seven options (try each one at least once a week):
- Make salad for dinner, with whatever vegetables and/or fruit you want but only one kind of protein as an ingredient.
- Walk the dog or the kids for 30 minutes. (If you don’t have a dog or kids and can’t borrow any, put your earbuds in and play 30 minutes of music while you walk.)
- Eat breakfast sitting down – a meal consisting of a glass of water and a glass of juice or coffee or tea, some protein (peanut butter or yogurt or cheese or eggs or quinoa porridge are all good), and some fibre (from fruits or whole grains).
- Drink 6 -8 glasses of water (8 ounces or 250 mL each). Don’t count any other kind of liquid in this total.
- Eat fruit or veggies with every meal you have.
- Spend 5 minutes in the morning and 5 minutes in the evening doing some light stretches and deep breathing (e.g. roll your head down towards your toes and hang there for a few breaths, stretch side to side, etc.)
- Give yourself a break – have an ice cream, or take a day off your workout regime… it’s okay to just enjoy the day and the company.
Time to get down to business. Sunday is Oscar night and I have appies to plan. This post will be a bit of streaming consciousness, as I figure out what will work this year. You see, in a household where movies are such a lynch pin, Oscar night is a great opportunity to honour that.
Setting aside the politics of the broadcast, we join in the festivities and do our best to honour the movies we enjoyed through the past year, whether they are on the nominations list or not. Our food theme works to coincide somehow with the movies. So let’s begin with a recap of who’s up for Best Picture:
- Hacksaw Ridge
- Hell or High Water
- Hidden Figures
- La La Land
- Manchester by the Sea
We can literally go all over the map this year – movies that take place in the northern and southern United States, west coast, east coast and south coast, in Europe and India, involving African American and Caucasian culture. I suppose I could even interpret what aliens might eat. Ooh, the adventure of it all!
So, sticking with alphabetical order, here is my brainstorm…
ARRIVAL – something ethereal, perhaps, to go along with the theme of other-worldly creatures… like a meringue!
FENCES – this one is easy, if you saw the film. More than a few sandwiches are consumed in this movie. Middle class sustenance at its best.
HACKSAW RIDGE – since this is a war film, I thought a play on rations would be fun – how about a homemade chocolate “bar”?
HELL OR HIGH WATER – I could go with biscuits to play on the good old south setting, but I’d rather have fun with the title – hot wings it is.
HIDDEN FIGURES – let’s take from the church picnic and riff on those flavours – no fried chicken needed, but sweet potato cubes wrapped in bacon are good comfort food.
LA LA LAND – I can’t help it, I have to do some fish tacos. Sorry, Ryan Gosling.
LION – more bold flavours to represent the characters in this film. I have a wonderful curry yogurt dip that will be nice with some veggies.
MANCHESTER BY THE SEA – here’s the chance to add some kind of seafood to the menu. A lobsgter roll would be good, but we already have fish tacos. Some garlic butter prawns would be lovely, though.
There we have it – a menu. Nine nibbles should keep us satiated. We still need beverages though, and there are some other films I want to recognize from 2016.
THE JUNGLE BOOK – not a new film, but newly done. The animated Disney version was one of my favourites as a kid, so a coconut cocktail is in order.
DOCTOR STRANGE, DEADPOOL, FANTASTIC BEASTS AND WHERE TO FIND THEM – all of these films offered exotic and fantastic effects and storylines. Here are a few colourful drink ideas:
- Sangria – mix 8 parts fruity red wine, 1 part peach schnapps, 1 part triple sec, the juice of half a lemon, half a lime, and half an orange. For real authentic sangria, add slices of citrus and chunks of apple or other tropical fruit in the mix to soak for a few hours or even overnight. Serve over ice for your basic colourful drink.
- Blue Monday – mix 2 oz vodka, ¼ oz triple sec, ¼ oz blue curacao in a shaker with ice and strain into a fancy glass. Serve with a lemon twist. (Feel strange only if you want.)
- the Matador – like a margarita with a twist, this concoction of tequila with 1/2 lime and 1/2 pineapple juice is both refreshing and exotic. (Chase wild animals only if you drink water in between refills.)
- Mike’s Full Moon – pour in a glass with ice: 1 part Mike’s Hard Lemonade, 1 part Blue Moon beer. Garnish with lemon. (Howl at will.)
- Death in the Afternoon – (Hemingway’s favourite drink is for Ryan Reynolds, but it is not named lightly so beware drinking anything after this) Pour a jigger of absinthe in a champagne glass and top up with champagne so that it reaches an opalescent colour.
We have the makings of a good party here. I have some work to do to get ready, but I’m looking forward to a fun evening. I may even dust off something fancy to make it official.
You might think I’ve gone off my rocker, doing so much for such a superficial event. Consider it more of a serious effort to have a lot of fun. Everyone will be a winner around our table, no matter what Jimmy Kimmel does.
Today would have been my Dad’s 74th birthday. He passed away almost 10 years ago, but every year on his birthday especially, my thoughts are of him. He and I were close, and some of my favourite quirky food memories are of times with him. So it seemed only fitting that today’s entry would be in his honour…
When I was a kid, my diet started out with rather small parameters. My mom says I used to eat mostly fruit as a baby, and that sausages were one of the first – and only – proteins I liked. I did get over that picky stage, but we were a Prairie family and my dad was a meat-and-potatoes kind of guy back in those days. My mom cooked what he liked. Pork chops and applesauce, or meatloaf with mashed potatoes and turnips were regular stand-bys. My dad’s contribution was the traditional grilling component: he did cook a mean steak, and he mastered vegetables in a tinfoil package with butter and herbs, steamed over the coals. (I still love doing these with steaks in the summer.)
I was a baker long before I was a cook, but my dad never had much of a sweet tooth. He loved a good cookie (not too crunchy, of course – we agreed on that) In true Prairie fashion he also loved apple pie, with a slice of cheddar cheese. But his favourite dessert was jelly roll.
When I was a teenager, my parents took a trip to California. After that, food changed. All of a sudden we were having nachos with salsa, and eating more fish. Then the stuffing for the turkey at Christmas had nuts, and there was no going back. By the time I was an adult, my mom could cook anything and he would try it. My dad had started to cook and even bought cookbooks. He made salads with dried cranberries and toasted pecans, veal piccata, ice cream sundaes.
My favourite foodie memories with my dad are in the years when I was first married, and we both lived in Vancouver. My hubbie was working some nights and so Daddy and I had a standing date on Friday for appies and drinks. We would while away the evening over tidbits he had made and wine I had brought. Our conversations ranged from trivial tidbits to solving the problems of the world. I would often bring dessert, as I was working at Senses, a gourmet food store and bakery that featured the treasures of Thomas Haas. My dad finally gave up jelly roll as his favourite dessert, replacing it with Thomas’ Stilton Cheesecake with Rhubarb Compote.
In later years, we didn’t get to share many meals between the miles and my dad’s ill health. I am very grateful we shared so many memories for me to enjoy. Every time I taste jelly roll, or salad with dried cranberries and toasted pecans, I think of him. When I taste something new and exotic, I smile and think of how he would have enjoyed it.
I’m also due for a piece of Stilton cheesecake on my next visit to Vancouver. Just for old time’s sake.