Tag Archives: healthy lifestyle

The cost of eating healthy

Posted on February 21, 2012 | 1 Comment

Food, it does a body good

I hear all the time that it is expensive to eat healthy–total bull.

I think it is far more expensive to eat out (not knowing who is touching/preparing your food) sorry, personal germ-a-phobe moment

Going out to eat a salad with chicken breast for $13, really? You get about $1.00 worth of salad and the chicken breast is about 3.00.  Total cost $4…a nine dollar margin for the restaurant–gah! And yes, I know, overhead, employees and the cost of doing business stuff.

Not to mention the issue of who is actually preparing and touching your food…ick! Save the money and make the dang salad and bbq up the chicken.

It is expensive to eat pre-packed food not to mention its gross, crappy full of chemicals/preservatives to make it shelf stable for years…whole other blog post on that issue.

You need to reconsider how you look at the cost of food.  Yes, you can eat a big jumbo box of some kind of cereal that will cost you a couple of bucks. But there are other costs with that mentality.  The cost of that is gaining weight, speeding up the aging process, which means it essentially you shorten your life.  What’s the price tag on that I wonder?

Or, you can spend a few more cents and eat some protein power packed eggs for breakfast–that will help you keep your weight in check, turn back the aging clock, power your mind and muscles and extend your life.

Are you really, going to complain over a couple of bucks here and there to live a better life??

Take 10 minutes and plan your week with the meals that you will eat.  You’ll find having a plan will make it much easier. It takes the stress out of eating and you are less tempted when walking the food isles.

I really don’t think it’s that much of a big deal to look at your week ahead and see what you have to do and plan from there.  10 minutes people, 10 freaking minutes.  That’s all it takes!

If you tell me that you just can’t do it, then I will tell you that you will never get to the next stage in your weight loss goals; plain and simple.  Not to mention, you’re telling yourself, “Me and my family just aren’t worth it.”  OUCH!

A few tips to make things easier and more affordable.

  1. Read the weekly sales flyers.  Look for items on sale that are on your healthy food list. Great deals on the crap?  Who cares, it’s crap!
  2. Shop with the seasons—buy produce that is in season.  It’s always a better price and it tastes better.
  3. Frozen is ok—buying frozen produce is ok and it is always cheaper.  Look for flash frozen from a natural state…aka, not pre-cooked, seasoned, chemically altered, etc.
  4. Get creative—-if extra lean ground beef or ground turkey is on sale then buy extra, freeze it and use some to whip up a chili packed with beans and veggies
  5. Grill up meat so you can pack it in your meals.  Even do up extra that you can freeze.
  6. Buy a vacuum sealer.  You can but extra of everything when it’s on sale and freeze it up! We also make up a lot of meals ahead of time, vacuum seal them and warm them up later

Here is a sample of my shopping list.

  • Avocados (2) 3.00
  • Hummus   3.00
  • Red peppers (2) 3.00
  • Apples (5-6) 4.00
  • Eggs – dozen 2.50
  • Spinach 4.00-fresh (frozen is about 2.00)
  • Broccoli (frozen) 3.00
  • Frozen raspberries 4.00
  • Tomatoes (diced/can) 1.00
  • Black Beans (1 can) 1.00
  • Salmon (canned) 2.50
  • Sirloin Steak 5.00
  • Skinless Chicken breasts-fresh (5-6) 20.00
  • Unsweetened Almond Milk 4.00 (2 containers for $4.00)

I put approximate values on the above foods

Grand total for my staples per week is $65–

Yes, I spend more than $65 a week (I am feeding a family of 5) but those are some of my staples.

I buy more veggies, lean meats, brown rice or quinoa, but I always have the above items in my cart weekly.

Start shopping smart for eating smart and watch your grocery bill go down along with the pounds!!!

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Whitneys addiction got me thinking about my own…can you relate?

Posted on February 13, 2012 | 2 Comments

I have to write a bit about Whitney Houston passing away.  To say that it is sad is a real understatement.

First and foremost, she was a mom and now there is a girl without her mom. She was an amazing singer with incredible talent. She was only 48 years old; she had a lot of life to live and she threw it away because of an addiction.

It was sad to see such a brilliant person unravel before us on the world spotlight. Addiction is awful and it does break my heart when you see so many people fall victim to it.

You might be asking yourself, why is Carrie writing about Whitney Houston on the boot camp blog.  Simple; I was a fan and I am saddened to see such a loss from every perspective.  From her family’s loss to the loss of a young life and the loss of a great talent, who by all reports was on the verge of a comeback.

To tie this into what I do, I see this almost daily, people battling addiction.

I have written about my food addiction, if you haven’t read it–give it a read (http://thebootcampblog.com/tag/food-addiction/ )

I don’t want to get off track here but I want to stress that food is nourishment and we have turned it into something else. We have placed a value on food that is insane. We use food to quash our emotions and its temporary and then we go back for more.

Our health is our foundation. I think that those that eat/drink with no thoughts of the real consequences are reckless and fast tracking their own demise…just like an addict.

It’s sad that people only start to care for their health when something bad happens. Those are the same people who try to justify to me why they can’t eat healthy food or make an effort to cook.

You don’t realize what you have until it is stripped away from you.

To those of you that have sore knees and bad backs and are carrying extra weight, that is your body screaming that it needs help. If you don’t take the steps to eat right, exercise and get the extra weight off you are just as reckless as an addict.

Harsh? I don’t think so. I see it all-day, everyday. People in pain emotionally and physically. There is a tried and true prescription: You need to take care of your body so it can take care of you.

We have all lost someone and it rocks us to our core.  Why do that to your loved ones? Why put them in pain? You can take control of your health and make it the best life ever!!

You don’t know if you will get a second chance, so don’t waste the first one.

Be healthy-live long and pain-free!

 

 

 

 

 

 

(http://pinterest.com/pin/176133035396574026/)

 

 

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How are your resolutions going?

Posted on January 24, 2012 | 1 Comment

Well , we are one week from the end of January.  The first month of 2012 is almost gone and what have you got to show for it?

How are you doing on your goals for this year so far?  Did you set your goals for the year?  It doesn’t matter if we are talking about finances, family of fitness…you need to set goals.  It’s no just enough to say I want to lose 30 pounds or I want to be a size 6.

When do you want to lose 30 pounds? After you gain 20?  If you’re a size 12 you might just be a little discouraged right now if you wanted to be in the size 6-slinky dress for Valentines Day.

Just like it’s not enough to say (wish) what you want, you need to be realistic about the time line and you need to put a date on your goals.  Here’s what I mean.

Goal

I will lose 30 pounds by December 31st, 2012.

(I’m going to use that as an example for the rest of this post…feel free to put your own number in there)

That’s a great goal and its got a realistic date for achievement.  Now that you’ve got the goal and the date and you’ve written it down, committed to it and even shared it with someone to be accountable to, you have to take action.

Big surprise! All the wishing, wanting, writing and dreaming will NEVER get you where you want to be.  You HAVE to take action, and that action needs to also be set in stone.

How are you going to lose 30 pounds? Are you going to wait until November 1st to go into panic mode and try to take some drastic measure?

Bench Mark Goals

You need to set mini-goals on your way to the ultimate goal.  30 pounds by December 31st = 2.75 pounds per month.  So every month for the next 11 months you need to drop 2.75 pounds.  That works out to be .68 pounds per week.

I will tell you right now…that is very attainable.  BUT, you have to do it right.  Last week I praised Mayor Ford for making the decision to tackle his weight.  One week later, 10 pounds gone! He has a very aggressive goal of 50 pounds in 6 months and after only one week, 10 pounds!  Time for celebration?

NO!!!

It is not time for celebration and that is where so many people go off the rails in their plans.  “This is easy!”  “I deserve a treat.”  “I don’t have to work so hard”  I’ll take tonight off of boot camp.  I guarantee thinking like this is the key to so many people’s failures.

You have not reached your goal.  30 pounds by December 31st is your goal.  Don’t make the mistake of easing off or destroying your good efforts.

Objectives

To reach your bench-mark goal (.68 pounds per week to attain 2.75 pounds per month) you need to set the objectives to meet and measure your plan.

  • I will lose .68 pounds this month by:
  • Eating 4 to 6 times per day
  • Each meal I eat will include a lean protein, a vegetable, a fibrous carb.
  • Each meal will not go beyond an intelligent portion
  • In between meals snacks will be small and intelligent
  • I will exercise a minimum of 30 minutes per day
  • I will sleep at least seven hours per night
  • I will not eat after 8 pm.I will drink 3 litres of water per day (divide that as well: 1 cup (250 ml) every hour.
  • I will NOT drink alcohol
Measurement

At the end of the week, before you get on the scale, look back at your daily journal.  What? You’re not keeping a food journal? You’re not checking off your accomplishments? OK, you need to journal what you are doing.  On the top of each page of your journal you need to write down your objectives (To Do List) and as you accomplish them, check them off.  You also need to write down what you eat…EVERYTHING!

I guarantee that if you look back at your week and your journal is not something you are proud of you will not be happy with your results.  In fact, if your journal isn’t good, don’t even get on the scale.

In fact, just stay away from the scale.  Look at yourself in the mirror and see if you have improved at all.  Think of how your clothes feel.  Yes, you will be able to tell after one simple week.

Reward

Meet your objectives? Reward yourself.  Meet your goals?  Then reward yourself.  Rewards don’t mean bingeing on crap. Don’t destroy your great accomplishments with bad rewards.  A facial, new book, a healthy dinner at a restaurant.  Mani / Pedi.  Find your hot button and use that as your reward.

Here is a great tip.  Include your family in your objectives and goal settings.  Make the journey for them as well.  Lets say your children know that if you hit your goals, there will be a family outing or movie night.  They’ll help remind you when you are about to do something that goes against your objective’s.

What happens when you find yourself ahead of schedule? Celebrate by changing your time line.  Move it from December 31st, 2012 to October 31st, 2012.  Don’t slow down your schedule or results by backing off.  That will lead to compromise and delay.  Let that happen long enough and complacency will set in and before you know it…you are right off track.

  1. Goal
  2. Benchmarks
  3. Objectives
  4. Measurement
  5. Reward

Stick to that, be honest to yourself and committed to your goal and you will win!

Then we can move onto to maintaining the new you forever!

Who loves ‘ya?

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Put up, or shut up

Posted on October 14, 2011 | 3 Comments

I have to come to a point in my career (life’s work) that I tell it like it is.

When I tell you that I have heard it all, I have.  I have heard every excuse or what some people will call “reasons”.

When you start to tell me why you can’t, I will tell you that I have heard it time and time again. It’s not that you can’t; it’s that you won’t.

What I find astounding is that so many of us women will focus so much on our superficial appearance, (make-up, hair colour, eye-brows, clothes), but we don’t give the real stuff a second thought.  How we look really affects how we feel. We cover up our imperfections or the things that we really aren’t happy with by hiding them, but, still keep choosing to have that muffin or Grande latte or any number of things that do nothing but perpetuate a vicious circle of fat in, hide the fat.

What is even more mind-blowing is that I have told you in the simplest terms how to get fit and shed those pounds.  Shed the pounds, fix your thinking, keep the pounds of properly and in a healthy way and you won’t need to hide the real you.

But; when you decide to eat that pizza or have that slice of cake you are doing so knowing that you are setting yourself back.

At that moment you are deciding that the cake is worth it, knowing full well that after you eat it you will hate yourself and when you have to get dressed for work in the morning you will be so mad that you had that cake or pizza. BUT you keep doing it; and doing it; and doing it.

  • Yes you do have the time to pack a lunch; you choose not to.
  • Yes, you can spare the 5 minutes to have breakfast; you choose not to.
  • Yes, you can say no to a drink with the ladies; you choose not to.

I’ve said it before; you are not a dog so don’t reward yourself with food. It’s fuel for your body…put the right fuel in.

To see a change you must make a change.  Start loving yourself enough to stop making excuses and start making the right decisions.

Oh yeah, and eating “healthy” during the day and eating junk with a wine chaser at night ruins your chance of success.

Here are some options.  What will you choose, it’s totally up to you:

  • Do you want a tight tummy or a jelly belly?
  • Do you want to feel like a hero or a zero? You are a role model to your family.
  • Do you want to kick ass or have your ass kicked? (sorry for being so blunt).

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10 Things I LOVE…now that I’m not 220 pounds!

Posted on November 8, 2010 | 3 Comments

If you could be your ‘ideal weight’, I mean the weight that you want to be, the weight that would make you feel better about yourself, what would you feel like?  What would you not miss when you arrived at that weight?  Would there be any changes in your lifestyle?  Would your clothes be different?  Would you do different activities?  I was thinking about the changes that happened to when I lost exactly half my body weight…and here is what I LOVE now that I’m not 220 pounds.

1.) I feel ten years younger.  In reality, I probably bought back more than 10 years of my life by losing that weight.

2.) I have learned that no food will ever taste as good as I feel now by being healthy.

3.) It’s great being able to tie my shoes without losing my breath. There was a time that Velcro shoes were looking like a good option for me!

4.) I love being able to get out of a chair without hauling myself up.  That was not pretty…

5.) Being able to get off of the floor without grabbing something to help me or doing it in stages (roll to my knees, then one foot, then the big heave-ho)…that’s what it was like when I first started exercising.  Was it ever worth it just to change that aspect!

6.) It’s amazing getting a clean bill of health from the Dr. Having regular blood pressure, no cholesterol or pre diabetes issues anymore.

7.) Feeling strong.  I love knowing that I can do 50/50/50 repeatedly!

8.) It’s fun trying on clothes…I love it now.  I used to hate it.  (You can only make a bed sheet look good so many ways, after a while you don’t need to look anymore.)

9.) Not having my legs go to sleep while sitting in a chair.  (Not fun when you are getting your haircut and when it’s over and you are paralyzed from the hips down.)

10.) I now like getting my picture taken.  There was about a decade without any picture proof I was alive.

The one thing I love most…

being able to help people change their lives and health.  Being a former fat girl, I know the struggles and being able to help people get through it.  It’s truly an honour.

What about you? Have you transformed your former self?  Are any of these the favourites that you’ve achieved or are looking forward to achieving? Are there other things you especially love or are looking forward to?

Make a list of the things you want to do or will look forward to once you are at your ideal weight.

Even if your goal is to lose 10 lbs, one thing on your list will be that you love the fact that you don’t have to lose 10 pounds anymore!!!

So let me know…did anything that I love make you think, “Hey I’d love that too!”?  What will your list look like?

 

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