Perhaps the most obvious answer is to put everyone on a diet of reduced fat and calories, and implement an exercise routine.  The initial success rate of such a plan is high, however, Vlad (2009) suggests that most often success is temporary and weight is gained back. Fortunately there have been more recent studies that have successfully implemented mindfulness training (Roberts & Danoff-Burg, 2010; Ludwig & Kabat-Zinn, 2008). As Jean Kristeller, cofounder of the Center for Mindful Eating puts it, “rather than going on a diet and taking that kind of rigid approach, really recreate a personal relationship with food that [is] going to work” (2011).

Mindfulness training has its roots in Buddhism and meditation, though there are no prerequisites (Ludwig & Kabat-Zinn, 2008). The basic premise is to reconnect to oneself and the surroundings (Roberts & Danoff-Burg, 2010) through meditations, yoga, and discussion, in order to better recognize feelings of satiety (Dalen et al., 2010). Dalen’s pilot study of the Mindful Eating and Living (M.E.A.L.) plan (2010) showed promising results in ten obese adults. The study should be recreated with a larger sample size, and a control group to confirm these initial findings to be significant.

Although anyone, at any age, can learn to be more mindful about health and wellness, mindfulness is easiest to implement as a way of life at a very young age, before bad habits become too engrained. Duncan and Bardacke (2009), reported that promoting family mindfulness during pregnancy, lead to healthier outcomes for families in the future. Mindfulness is thought to work not only in treating obesity, but also as a general therapeutic tool in treating stress (Roberts & Danoff-Burg, 2010).

References

Dalen, J., Smith, B., Shelley, B. M., Sloan, A. L., Leahigh, L., & Begay, D. (2010). Pilot study: Mindful Eating and Living (MEAL): Weight, eating behavior, and psychological outcomes associated with a mindfulness-based intervention for people with obesity. Complementary Therapies in Medicine. 18, 260-264. Retrieved from http://www.psichidea.it/wp-content/uploads/2011/04/mindfulness-e-obesità.pdf

Duncan, L. & Bardacke, N. (2009). Mindfulness-based childbirth and parenting education: Promoting family mindfulness during the perinatal period. Journal of Child and Family Studies. 19(2), 190-202. doi 10.1007/s10826-009-9313-7

Gray, K. (2010). The complexity of obesity. Diverse issues in Education. 27(19), 15-17. Retrieved from http://search.proquest.com/docview/762720195?accountid=142373

Kristeller, J. (The Omega Institute). (2011). Mindfulness based eating. [YouTube video]. Available from http://www.youtube.com/watch?v=oQo-gTcYmzg

Ludwig, D. S., & Kabat-Zinn, J. (2008). Mindfulness in medicine. Journal of American Medical Association. 300(11), 1350-1352.

Roberts, K. C., & Danoff-Burg, S. (2010). Mindfulness and health behaviors: Is paying attention good for you? Journal of American College Health. 59(3), 165-173. Retrieved from http://search.proquest.com/docview/897394462?accountid=142373

Sigelman, C. K., & Rider, E. A. (2012). Health and wellness. (7^th edition), Life-span human development. (pp.160). Belmont, CA:  Wadsworth.

Vlad, A. (2009). Lifestyle change as therapy for obesity. Timisoara Physical Education and Rehabilitation Journal. 2(3) 29-35. Retrieved from http://search.proquest.com/docview/737522793?accountid=142373

Chia seeds are considered to be a “superfood” and were historically used as an energy booster. Today, these essentially tasteless seeds can add whole food nutrition to our diets.  They are tiny black and white seeds that can be eaten whole or ground. You can find them at your local health food store, and now they are available at many grocery stores.

• Chia seeds contain highly concentrated amounts of omega 3 and omega 6 essential fatty acids.  These good fats help support the heart, help with dry skin (which we need in this dry climate!), support the brain (aid with learning, concentration and memory) and can help with inflammation in the body.
• Chia seeds are a good source of vegetarian based protein, as they contain all of the essential amino acids our body requires. This makes it a great addition to kid’s diets, especially those who are active
• Chia seeds contain a high amount of fiber; in fact 2 tablespoons of these little seeds provides the body with approximately 10g of fiber.  Fiber is great for digestive health, but it can also help keep you feeling full longer, making chia seeds a nice addition to a weight loss diet. Fiber is also very important for heart health.
• Chia seeds contain many vitamins and minerals, including calcium, iron, magnesium, vitamin C, B vitamins, and vitamin E.

Chia seeds do not need to be ground down in order to get the health benefits, so they can be added whole to many different foods.  Chia seeds are also quite stable which means they can be added to baking.

When purchasing chia seeds, ensure you buy a non-gmo (not genetically modified) variety. Many brands of chia seeds are gluten-free and so are safe for those with Celiac’s.

Chia seeds can be used by both adults and kids!

So how can you use chia seeds? Chia seeds contain soluble fiber, meaning that they will absorb moisture and thicken up.

• Sprinkle a teaspoon on your cold or hot cereals and watch them thicken up
• Include them in your Yogurt Parfait, or simply include a teaspoon in your yogurt as an afternoon snack.
• Add a tablespoon to your smoothies. Give our Blueberry Banana Smoothie or Mango Pear Smoothie a try with chia!
• Add them to dips, dressings, and sauces to thicken.  Check out our Love Your Body Lunchbox Recipe Book for a great chia, dill, and yogurt dipping sauce. Order yours here!
• Add them to your baking; they are a great way to get more protein and fiber in your muffins and cookies. I found this great recipe online for Peanut Butter Cookies that are vegan and gluten-free.
• Chia seeds can replace an egg in some recipes; add one tablespoon of chia seeds to 3 tablespoons of water and let it thicken. Use it in place of one egg
• Combine 1-2 tbsp of chia seeds in a bowl of chocolate almond or dairy milk and let it sit in the fridge until it hardens for a “chia seed pudding”.

How have you used chia seeds?!

No way! A well balanced diet is a diet that is rich in vegetables, fruit, whole grains, legumes, good fats, and protein can still be delicious and interesting!

Need some Heart-Healthy Recipes? Check out some of ours for delicious and nutritious meals that are often quick and easy!

• Blueberries are a great source of antioxidants to help protect the cardiovascular system. Try our Blueberry Banana Smoothie for a yummy breakfast or snack!
• Almonds: almonds are a great source of fiber, protein, good monounsaturated fatty acids, and vitamin E (a very important heart healthy nutrient). Add almonds to your Yogurt Parfait in the morning!
• Apples are a great source of fiber, so sprinkle some cinnamon on them and eat them as a snack!
• Olive Oil: this oil is rich in polyphenols making it a great heart healthy oil. Use it in salad dressings, or try our Black Bean and Corn Salad.  The dressing uses olive oil, and the black beans are a great source of fiber helping to keep you feeling full longer.
• Whole Grains: whole grains provide many nutrients that help support the heart.  Try our Quick Quinoa Salad
• Choose low-fat protein sources, like poultry. Give our Slow-Cooker Chili a try! It will warm you up on these cold days! Also try our Chicken Pesto for a delicious topping for baked chicken
• Try our Really Easy Sushi recipe for a way to get in some sea vegetables (seaweed), quinoa, and avocado
• Lentils! No idea how to use lentils?! We have 2 great recipes for you to try! Check out our Red Lentil Dahl recipe, and our Lentil Hot Pot recipe and start using those lentils

Give some of these recipes a try and tell us what you think!

So what does fiber do?

• Fiber slows the absorption of nutrients, like sugars, fats (including cholesterol), and proteins
• Binds bile for excretion-bile is manufactured by the liver using cholesterol, and so a diet high in fiber requires the body to use more cholesterol to make more bile
• Aids in elimination
• Helps the Heart! “Some soluble fibers are digested by intestinal bacteria to yield small, fatlike products that, when absorbed, may lower LDL cholesterol.”[i]
• Helps maintain a healthy weight. Fiber makes you feel full longer

So what foods are high in Fiber? Use this chart to help you increase the amount of fiber you are eating!

Note: Fiber content of foods are approximates

[i] Sizer, F., Whitney, E. Nutrition Concepts and Controversies. 9^th ed. 2003.

What can you do to help decrease the stress in your life?

• Identify what stresses you: is it your job, deadlines, someone in your life, daily hassles such as driving for hours in traffic every day. Sit down and really think about what is creating unnecessary stress in your life.  By identifying it, you can begin to think of strategies and ways to limit, and hopefully eliminate, the things that are stressing you.  Maybe it is changing your work hours so you are not sitting in traffic so long.  Maybe it is figuring out how to be more organized so deadlines stop consuming your life.  Perhaps it is resolving that conflict with a co-worker so that you can move on.
• Talk to someone: search out a friend who will listen, see a therapist, or join a support group.  Talking it out can often make you feel better.
• Get Active! Exercise can help you forget about your stress. Get out to the gym, go for a walk or run (make sure you bundle up!) or join a sports team for fun!
• Relax: relaxation and meditation can contribute to stress relief. Check out youtube for free mediations that focus on stress relief.  Make it your goal to try one of these relaxation meditations once a week.  These types of meditations give you time for yourself, which is often important when it comes to stress.  Sometimes it takes a few minutes of thinking about nothing but our breathing for us to realize that often things are not as stressful as they seem!  Check out Wayne Dyer for his meditations.
• Take a day just for you: wander around the zoo or a museum, go skating, paint pottery at a ceramics studio; there are many activities to do in Calgary, especially on cold days, so pick something you have wanted to try and take the time for youself!
• Yoga: yoga can help strengthen the body and mind. According the The Mayo Clinic, yoga can be an effective method to reduce stress and anxiety.  They can help teach you the art of breathing, and we know that breathing is key to reducing stress.  The quiet, the precise movements, and the focus on your breath can help you remove yourself from that stressful and chaotic work day.  The complex and difficult poses can also help you concentrate.  There are yoga studios all over the city and many have introductory passes allowing you to give it a try.  Or, there are many yoga videos available online or in stores that vary from beginner to advanced yoga.
• Diet: Eat well, and often.  Hunger, and consequently low blood sugar levels, can leave you susceptible to stress.  Eat regular wholesome meals and keep nutritious snacks, like raw nuts and seeds, yogurt, sliced fruit, and veggies and hummus, on hand.  Set aside one night of the week for grocery shopping.
  • No time to cut up those fresh fruits and vegetables? Get them cut at the Calgary Farmer’s Market.  Purchase your produce there and visit the food preparation booth where they will wash and prepare your food for you, leaving you more time to spend with the family on the weekend!
• Laugh! Enjoy life and have some fun!

What do you do for stress relief? Share your ideas with us to help others deal with their stress!

Krill are tiny shrimp-like crustaceans that are a great source of the Omega 3 fatty acids EPA and DHA.  They can be found living in the oceans off the coasts of Vancouver Island, Russia, and Japan.  Krill oil contains phospholipids integrated with the Omega 3 fatty acids; this can enhance the absorption of the Omega 3 fatty acids.  Omega 3 fatty acids help support the heart, our skin (especially dry skin), our immune system, and can help support our brain (learning, concentration and memory).  Krill oil is unique in that it also contains a very powerful antioxidant and immune-supporting carotenoid that is not found in other fish oils called astaxanthin.  This compound can help with inflammation in the body, so talk with your doctor or health care practitioner for more information about Krill oil and the effects it may have on your health!

Note: Anyone taking medication should talk to their doctor before taking any supplements, especially if on blood thinners. Omega 3 fatty acids can thin the blood. Talk to a health care practitioner before you start any supplement.

Sources:
King, B. Beer Belly Blues. Canada. 2008.

“Remember that it only take one purchase out of 10 to make a big impact, so start with something small and do it consistently until it becomes a habit.”

So if you are shopping for the perfect gift for someone, try one of the local trendy shops in Inglewood or Kensington.  Going for groceries? Plan and make a trip out to the Farmer’s Market for locally produced foods.  You’ll not only enjoy the atmosphere, but you’ll find shopping can be a lot more fun!

A large egg contains between 5-6g of protein making it a great food for growth, development and for a healthy immune system. Eggs are also low in calories; usually 80-140 calories depending on the size. Eggs can be prepared and eaten a number of ways.

• Scrambled Eggs: scramble your eggs in a pan using water, not oil, for a healthier meal.  Scramble eggs with finely chopped bell peppers, green onion, and a small amount of spinach for a delicious and nutritious breakfast.  Add a small amount of grated organic cheddar cheese.  And don’t forget to add herbs and spices! Try using fresh or frozen basil or oregano. What herbs do you use in your scrambled eggs?
• Omelette: Add sweet potatoes and spinach or kale to your omelettes, or try cherry tomatoes.  Check out The Coup, a vegetarian restaurant here in Calgary for breakfast for a delicious omelette made with local and fresh ingredients.  Every time I order one of their omelettes I am surprised with what they put in it! Eggplant, zucchini, mushrooms, and yams….always something new!
• Add scrambled eggs to a wrap along with fresh vegetables for a breakfast burrito
• Hard-boiled Eggs: use them for breakfast on the side of your favourite cereal. Protein is important in the morning as it can help keep your blood sugar levels balanced and keep you from feeling hungry right after breakfast. Slice the hard-boiled egg in half and sprinkle a little herbamare or your favourite aromatic sea salt and eat!
• Salads: boil up some eggs to keep on hand for lunch or dinner egg salads.  Chop up your favourite vegetables and lettuce and add 2 hard-boiled eggs for a healthy meal. Dice up ½ an avocado and add it to the salad instead of using a dressing. Or try adding a small amount of a homemade dressing (olive oil, lemon juice and black pepper), a vinaigrette, our Citrus Dressing or Little Creek Dressings.  Make this for a light lunch or dinner
• Poached Eggs: poach eggs and serve them on whole grain or sprouted grain toast
• Devilled Eggs: use an organic mayonnaise, or try a vegan mayonnaise for fewer calories, and create delicious devilled eggs. Use chopped green onions or chives for flavour.
• Egg Salad Sandwiches: try egg salad sandwiches using olive oil to moisten the egg instead of mayonnaise. Finely chop up green onions or chives, and bell peppers, and serve on sprouted grain bread with fresh crisp lettuce

What other nutrients do eggs contain?

• Eggs contain vitamin K which plays a role in bone health, as well as vitamin A (a powerful antioxidant and necessary for the health of our eyes, skin, and immune system).  Eggs also contain some niacin and pantothenic acid which are B vitamins that support metabolism and energy levels in the body.
• Egg yolks are a source lecithin, supplying the body with choline, a key component of acetylcholine which helps support brain function
• Eggs are a source of betaine, a nutrient that researchers are studying for the effects it may have on heart health. Betaine seems to have an effect on homocysteine levels, and elevated homocysteine levels have been linked to an increased risk of heart disease (Murray 612)
• Cholesterol: Eggs do contain cholesterol, and researchers have been studying whether or not egg consumption is linked to heart disease.  According to studies in The Journal of the American Medical Association,

“These findings suggest that consumption of up to 1 egg per day is unlikely to have substantial overall impact on the risk of CHD or stroke among healthy men and women.”

Check out my article on buying eggs to ensure that you are purchasing eggs from healthy and humanely treated hens!

Tell us how you like your eggs cooked!

Sources:
The Journal of the American Medical Association. A Prospective Study of Egg Consumption and Risk of Cardiovascular Disease in Men and Women. 1999.

Murray, M. The Encyclopedia of Healing Foods. 2005