The Marvelous Me Project – March: More Laughter, Less Sugar

Can you believe its already March?! The months are flying by, which means a very good thing – we’re that much closer to marvelous-ness!!

Hopefully February has helped you find time for an exercise regime, time you never knew you had.  And hopefully you are starting to see  & feel some positive results from adding/increasing exercise to your life. Hopefully your diet has improved with all the healthy protein sources you’ve added to it. It is timely to keep track of exactly how much protein you are consuming everyday. However, now that you know your best sources, including enough of these in your diet will assure you are getting enough. But now its on to March’s Marvelous challenge =a doozy. More laughter, which we can all benefit from, is not too scary of a challenge. However, less or no sugar, now that’s tough!! But I hope you all know I would never set you up to fail. You can all do this. Will it be easy? No. But you WILL reap the rewards and thank me later;)

Did you know March is considered to be the most depressing month of the year for Canadian’s? In a typical winter (not the non-existent one that occurred this year), March is that month that teases you by making you think spring has arrived. Temperatures rise to the highest we’ve seen in over 4 months, the sun finally appears and buds are even beginning to sprout on the trees. Just after you pull out all of your favorite spring tops and put away those salt stained, clunky winter boots, the biggest snowstorm of the year hits. All while ‘ol man winter just points his finger, laughs and yells “Gotcha!”. Yeah, it hurts. That is exactly why we can use a little more laughter in our lives this month. As for sugar, well it is always a good time to cut this poison out of our lives. However, thinking ahead, April is when we do our spring cleanse where we cut many things out of our diet. Sugar, or the lack thereof, will be one less thing to worry about as we will already be used to living without it.

Basic rules:

#1: Laugh everyday! I don’t mean a little bitty chuckle. I’m talking a belly-hurting, teary-eyed, weak-in-the-knees-type laugh. For many of you, this may already occur. Therefore, your challenge is to find ways to increase the laughter in you life. For the first few days of March, become aware of how much you laugh in a day. When these beautiful moments occur, jot it down quickly in your agenda or write a memo in your phone. Do you laugh once a day? Or do you go a whole week without a laugh such as this? Many of you may not be aware of how lacking in laughter you are. Throughout this month I will be exploring new ways to add laughter to my life and potentially yours. I will be attending my first Laughter Yoga class, head out to a live comedy show, download some stand up comics for my ipod to listen to in the car or on the TTC and spend time with some of the funniest, happiest people in my life.

#2: Cut sugar out of your diet radically or completely. Whenever asked for nutritional advice, no matter who I am talking to, I will always suggest cutting out refined sugar from their diet. I have not found any benefit to this over produced, nutrient-deficient substance other than its cheap for food producers to use. That’s it.  I will not even claim that refined sugar tastes good because once you cut it out, you will realize it actually doesn’t. However, for some reason this white poison is found EVERYWHERE!! That is what makes this challenge so difficult. Many of you may not even be aware of how much sugar you consume in a day.  If you eat out and/or consume processed food often, my guess would be you’re eating a lot! Therefore, your challenge this month is to cut out refined sugar completely, however you can substitute it for natural sources instead (honey, maple syrup, agave, stevia). Raw sugar cane is not the best alternative so I suggest using this in moderation (if at all). For those of you who, like me, have cleared your life of the ‘White Devil’ and made the switch to natural sugars long ago, don’t think you are off the hook. Although these sugars are metabolized differently and do not affect our blood sugar levels like refined sugar does, they are still in fact sources of sugar. Cutting these out would still be highly beneficial. As well, eliminating these of the diet also means getting rid of many unwanted calories. Being that I have a HUGE sweet tooth, I will provide some sugar free recipes to get you by as well as some tips to curb your cravings.

We made it 2 months so far! Although our motivation may have slipped at times, remember that wagon. Don’t wait to jump back on because it will leave without you! These wouldn’t be called challenges if they were easy. And if they were easy, this would all be so boring and the outcome would not be so rewarding. But what could be more rewarding than looking into a mirror and saying ‘I am MARVELOUS!”

High Protein Foods

Getting your adequate daily protein intake can be challenging. Knowledge of good protein sources is a must, but organization in your daily routine is key.

To determine your suggested daily protein intake, take your weight in kilos and that should equal the minimum of how many grams of protein you should be having/day. For example, I weigh 56 kilos, so my daily protein intake is a minimum of 56 grams. Athletes can go to twice as much as their body weight in grams. Knowledge of great protein sources is the first step to getting enough.

Best sources of protein:

Source (100gr)                                Amount of Protein (gr)

Cheese, parmesean, hard                                       35.5

Beef, grass-fed lean steak                                        33

Chicken breast                                                            30

Tuna, yellowfin (not canned)                                 29

Turkey, lean                                                                 28

Salmon, Wild Atlantic                                         25.25

Sardines                                                                    24.6

Goat cheese, soft                                                     18.5

Egg, hard boiled or poached                               12.5

Kefir, plain                                                                    11

Yogurt, plain                                                                  8

Vegetarian Sources (100gr)         Amount of Protein (gr)

Soybeans, mature roasted                                   39.6

Pumpkin seeds, dried                                               30

Yeast extract (aka:Vegemite)                              27.8

Peanuts, dried                                                             25

Almonds                                                                        21

Tempeh, cooked                                                          18

Walnuts                                                                         15

Tofu, firm                                                                   12.7

Lentils                                                                           9.5      

Black beans, cooked                                                 8.9

Chickpeas, cooked                                                    8.6

Quinoa, cooked                                                             8

Oats, rolled                                                                     6         

Obviously, for the vegetarian protein sources, you have to consume a lot more to get your daily protein intake, which can result in additional calories, so be careful. However, the foods above, although many are high in fat, they are all sources of healthy fats and high in fiber.

Protein powders and protein bars can be great sources as well, however, should be considered supplementary. Many of powders and bars come with some unfriendly ingredients, so be weary.

Now that you know what to eat, stock up. Most dietary mishaps occur because we are not organized. If we have the right foods on hand with the time to prepare them, there is no excuse to be reaching for wrong items.

Resources:

 USDA – Virtual Nutritionist – www.virtualnutritionist.com

HealthAliciousNess - http://www.healthaliciousness.com/articles/foods-highest-in-protein.php

                                   

Marvelous and Motivated???

Is it just me or has the motivation dwindled a little this month? Hopefully you've answered no but if we're being honest here, it has on my end. I know, only the second month in - terrible!

February - Marvelous Me month for protein and exercise, got off to a really slow start. On Feb 1st, I was on an overnight bus to meet my nephew, so I missed the gym that weekend. However, I did use my brother's elliptical one morning and easily got a half hour of walking in each day; not too shabby. Aside from the one day I spent entirely at the hospital much of my time in Montreal was to stock my brother and sis-in-law up with healthy food. Therefore, my protein intake was pretty good. But then I got sick. Just as I started to gloat about how I never get sick, I got hit with a doozy of a cold. It kept me away from the gym the whole week until the next Saturday. I did manage to go ice skating one evening and even though I wouldn't say I exerted myself, for how I was feeling, it was pretty good. By then I was back on track, 3 days at the gym for minimum of 1 hour and 1/2 hour walk every non-gym day. And I am back in the kitchen, planning my high protein meals. The motivation is back.

All this is to say, we all fall off the wagon sometimes - it's completely normal. The key is to jump back on. Not next year when you start a new resolution you won't keep, not next month for the next challenge, not even next week. Jump back on right away. There will always be weddings, parties, PMS binges:) That doesn't mean you throw all your hard work out the window because of one off day. Loosen that belt buckle, dust your self off, and jump back on the train to marvelousness!!!

A Vision...

This is why I do what I do. This is my shared vision and it can happen....because it already is!!!

http://vimeo.com/35142736

Valentine's Day - Make it Count!

Photo by Kimberly Davidson

It's Valentines Day and procrastinating couples are scrambling for last minute lovey-dovey ideas. As you reach for the same ol’ box of chocolates that you bought her last year (yes, this is meant for you boys;), stop yourself and ask: doesn’t my lady deserve a little more than a five minute effort to the local Shoppers for a very creative-lacking, chemical-filled, sugar-ridden box of chocolates? Yes, indeed she does!

Here is your opportunity to make up for last years Valentine fail and make her delicious chocolate from your own bare hands. This recipe will literally take you no more than 7 minutes, but with a taste so delightful, she’ll think you slaved away all day in the kitchen (she may even think a full body massage may be deserved for all your hard work;). Oh yeah, and may I mention this chocolate is sugar free, which means she can eat it guilt free. Men, you can thank me later;)

Sinless Chocolate

½ cup coconut oil

1-2 Tbsp raw cocao or carob powder

3-4 Tbsp almond butter

1 Tbsp honey

Put all ingredients in food processor. Blend until smooth and creamy.

For a ‘Nutella-like’ spread (need I mention what else this can be used for;), place in sealed dish and refrigerate.

For a truffle-like chocolate, place in ice cube tray and keep in freezer. Do not let defrost for long before serving.


Check out the beautiful ones my friend Erin made!! 

 
Recipe adapted from Eva Cabaca M.Ed, CNP, RNCP

The Day I Quit

Today I quit something.

Anyone that knows me knows that this is not of character. It is not as if this is the first time I quit anything, however it is a rare event. And to quit something that I committed to, had other people relying on my attendance for and paid for up front, is a pretty big deal.

I quit the Ride to Conquer Cancer benefitting the Princess Margaret Hospital. I had signed up in December for the 200km bike ride from Niagara Falls to Toronto. I have thought about doing this ride for almost 3 years now as my girlfriend rides in it and has asked me to join each year. I hummed and hawed each time but always refused. Until this year, I said yes and actually committed.  I paid the $50 non-refundable registration fee and even requested gift cards towards upgrading my stallion (bike) as Christmas gifts. I have also been spinning every week as part of my training for the ride. I had every intention of giving it my all. I was very motivated by the challenge of the 200km ride, however when it came time to collect donations and ask for funding, I hit a wall. I just couldn’t do it.

My reason for quitting the ride is because I don’t believe in the cause. Don’t get me wrong; The Ride to Conquer Cancer has helped many, many cancer patients as well as their families. A large attraction of this charity is that it is the participants’ choice as to which cancer they want their funds to go to (i.e. breast cancer, prostate, etc.). Riders are obliged to raise $2500 to participate. Not even this worried me. Back in 2005, I participated in the first Weekend to End Breast Cancer in Montreal. The goal was the same, $2500, however I actually exceeded this goal by quite a bit! My mom was a patient at the hospital who hosted this charity at the time. I saw first hand where the $9.1 million dollars from this one event went. When mom returned for her same chemo treatment as she had been doing for months, there were brand new hardwood floors, new leather chairs and high-end beds for the patients. Esthetically the new cancer center looked amazing. But where else did this $9.1 million dollars go? Without wanting to offend any of my readers, I will not go into detail as to why all of this bothered me so much. After all, it is simply my opinion. But let’s just say the whole experience left a very bad taste in my mouth. When it was time to fundraise and to ask for support for The Ride to Conquer Cancer, that same bad taste returned. How can I ask for support to a cause I wouldn’t support? I couldn’t stop thinking about how the time and effort required to raise $2500 and how it could be better applied to a cause that I truly believed in. So that’s exactly what I decided to do!

Biking for Bellies (what do you think of the name??), the fundraiser I am starting will also be a 200km bike ride but all proceeds will be going to the Thorncliffe Park Public School Breakfast Program. I chose Thorncliffe Park because this school, located just in East York, Toronto, is the largest elementary school in North America! I had the privilege of visiting this school back in September. I learned that 2000 kids attend this school, many of which are new Canadians. 1300 kids participate in the breakfast program daily, which is run only by volunteers. The organizers have managed to get the cost of the program down to $1/student/day however, if you do your math, this amounts to $1300/day, $6500/week, $26,000/ month! Finding funding for this program is a constant battle and the future of this program is always unknown. Considering that the meal provided by the Thorncliffe Park Breakfast Program is often the only meal many of the 1300 kids receive each day, I cannot think of a better cause to ride for.

Many details for Biking for Bellies are still being worked out, however it is quite certain the ride will be from Toronto to Bobcaygeon. Participants are requested to have a fundraising goal of $2500 and my hopes are to have a minimum of 10 riders.  If this is something you would be interested in, please contact me either here or my email: kimmydee@gmail.com.

A New Kind of Love

 On February 2 at 3:04 am, my life changed. I became something I have never experienced in my amazing 32 years of life. I became an Aunt.

It was a long night, day, and then night again, for my sis-in-law Elham. My brother as well, but lets be real here, it was Ely that had it rough. Ely’s water broke in the middle of the night on February 1 and the contractions immediately were only 4 minutes apart. They headed for the hospital straight away. Things were moving so fast and by 2pm she was at 8.5 cm dilated. We were convinced they were having a February 1^st baby. But then everything stopped. She stopped dilating for hours. At 7pm, the doctors said they were giving it an hour then would probably have to preform a caesarian. When I heard the news, I called on my helpers up above (I got a few;) and got them on it. It worked. By midnight she was dilated to the full 10cm and ready to push!

After pushing for over an hour, exhausted and in much pain, the doctors decided a caesarian was needed. After all her efforts just to be told it wasn’t going to work. Ely & Jason were disappointed but at this point they just wanted their baby out safely and as quickly as possible.

After over 24 hours of labour, Jason & Elham’s son was born weighing 6 pounds 6 ounces, healthy and strong. They named him Rowan. I am going to brag a bit as I came up with this name. Jason, Ely & I were out for dinner and they were telling me some of their name choices. It wasn’t easy finding a name that would work in both English and Farsi and not be butchered when used in French either. I thought it would be great if they could incorporate our late father, Robert, first initial, so I played around with that. I blurted out Rowan and they immediately liked it. As soon as we got home, Ely Googled it’s meaning in Farsi. It means ‘strong’. The name stuck! They haven’t decided about middle names as my brother, (deep breathe…) Jason Robert William Bruce Davidson, thinks middle names are a little excessive.

I met little Rowan 28 hours after he was born. Never had I seen a baby so young, or so small. I thought I would be so nervous to hold him but somehow I just knew what to do. The love was instant. My previous experience with newborns is very little and I never felt very comfortable. This was not the case. Within the first few hours I was actually able to soothe him when he cried, helped give him his first bath and earned my ‘Aunty’ title by changing my first dirty diaper. I loved it all!

Jason and Ely brought Rowan home for the first time today. Ely is recovering well and looking forward to sleeping in her own bed (when she gets to sleep that is:).  Rowan seems to like his new home but really, wherever mommy is is just fine for him.

I just said my goodbye’s and it was quite hard to leave. As I know in a month from now, when I am down next, my little nephew will have experienced a lifetime of changes. Changes I am going to miss out on. However, the bond I experienced this weekend, one like no other, won’t be disrupted in a month. This bond is for life.

I’ll see you soon, my little Rowan.

Just 23 and 1/2 Hours

I love this clever little video. I think it will really resonate with most of you about not only how important getting active is, but also how simple it is to find the time. Check it out!

The Marvelous Me Project – February: Exercise & Protein

Now that you are well hydrated and well rested, it is time to get busy!

Hopefully many of you already make exercise an important part of your lifestyle. Even if you do, use this month’s Marvelous Me challenge is to step it up a bit. This month’s Marvelous Me challenge is exactly that – a challenge. Whether you are stepping on a treadmill for the first time or adding another 5 km to your daily 10km run (I wish;), a new exercise routine is to be created this month.

Of course, any new lifestyle change has to be accompanied by healthy eating habits. Protein is not just for body builders. This extremely important macronutrient is required for hundreds of different functions in the body. Protein is needed to build and repair tissues, which is why it is so important to consume protein following a work out. However, protein is an important building block of bones, muscles, cartilage, skin, and blood as well. You also use protein to make enzymes, hormones, and other body chemicals. For such an important element for our health, this month’s Marvelous Me challenge will focus on getting enough protein and getting it from the right sources.

Basic rules:

#1 - Exercise everyday!! A minimum of a 1 hour high intense workout 3 days/week with ½ hour of exercise the other 4 days of the week.  I know, a pretty heavy commitment but hear me out.  This daily ½ hour workout does not have to be anything too time consuming. For example, get off the bus a few stops early and walk the rest of the way home. Always choose the stairs over the escalator. Use your breaks at work for a walk around the block instead of scrolling Facebook. This ½ hour does not need to be consecutive either if you are struggling to find the time. For those days that will include a 1 hour intense workout, it’s finally time to join a gym or try that class you been inquiring about for so long. Or that running group you never had the courage to join. If money is an issue, all you really need is a good pair of runners or a bathing suit for the community swimming pool. Just create a plan and commit to it.

Many people find having a workout buddy helps with motivation as skipping a run will now mean letting someone else down as well as yourself. If you’re more like me and love to workout alone, then this commitment is a little more difficult to stick to as the promise will only be made to yourself. No one will know if you skipped your workout to eat potato chips on the couch, except yourself. But who are you doing this all for anyway? Who cares about anyone else and who you let down. It will be you that has to deal with the regret of not taking that amazing opportunity to finally better yourself.  You decide if you want to half ass this, or commit fully.

  

#2 – Eat your weight in protein. Take your weight in kilograms and that is how many grams of protein you should be eating/day. For example, I weigh 56 kilos, therefore I should be eating 56gr of protein minimum/day. This is your base. However, as we go through the month, we will learn about the best sources of protein.  As a basic rule, have variety. Include eggs, fish, chicken, lentils, beans, whole grains. A great source to calculate how much protein you are consuming is The Virtual Nutritionist - http://virtualnutritionist.com/ihn/usda2.htm. I will help you along with recipes and protein sources.

 We made it through January wondering if we would succeed. Some days we did, some days we didn’t. However, everyday we pushed ourselves, working towards a goal. Lets do the same for February. Remember what you are doing this all for – to get Marvelous!!!