chlorella.

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A very good client of mine gave me the energy of a 20 year old last week. It was wrapped up in a silver, zip-locked baggie. Nope, it an illicit drug he was sneaking to me – it was chlorella.

Chlorella is single-celled freshwater plant called alga. It has vitamin C and carotenoids – both of which are antioxidants and block the damage that free radicals can do to our cells.

Chlorella also contains high levels of iron and B-complex vitamins, which support our energy systems, and chlorella is one of the few plant-based foods that contain all eight essential amino acids – making it a complete protein source.

This little green miracle pill also has calcium, potassium, good fats, fiber, vitamin E and zinc making it one of the most nutritionally dense foods.

As I researched more into chlorella I found out that it is widely used in Japan for a variety of health conditions. It is also referenced on the American Cancer Society’s website and written about extensively in over 90 blog postings by Dr. Mercola (his blog and research are to natural health as Dr. Oz is to mainstream).

A lot of natural health care practitioners will also prescribe chlorella to people who need to cleanse and detoxify.

This is where I feel I should warn you. It is highly detoxifying. So, if your lifestyle is less than clean, you may feel like crap when you first start taking it. Stick with it and you will be rewarded, though.

My loving husband, who subsists on a diet of sugar and wheat, was a mess when I put him on it. In fact, it was too potent for him and since he isn’t going to change his eating habits (trust me I have tried for 20 years) I took him off of it. He is now highly suspect of anything that I give him.

As with any supplement there are good quality ones and bad quality ones. My client brought me chlorella from an internet based company called Watershed (www.watershed.net). He has bought supplements from this company for years and I agree, they are very high quality products.

I take 3 grams in the morning, after my breakfast, and another 3 grams after dinner. In total that is 24 pills. If you think that seems excessive, don’t worry so did I.

You see I don’t like to take pills in the first place and the thought of taking 12 in one sitting did have me jumping up and down with joy. But, the pills are really small (1,000 tablets to a bag) and after 3 days I was amazed at how much more energy I had.

I am not a lazy person to begin with, but these things made me feel like a rabid squirrel who just took down a Starbucks. In a good way. It’s crazy how much more energy that I have. I’m hooked.

In addition to the insane amounts of energy that I am feeling, I am also finding that I am sleeping a bit better, my skin seems brighter, my mood is better and my digestive system is finally working the way it should (translation: I am pooping on a regular basis). I am also kicking butt in the gym – thanks to this renewed energy I have.

I willing to try anything once, however if after a few weeks I don’t notice a change I will stop. I like to stay open-minded, but I also need to know that I getting value for my money – be it fitness equipment, food, or supplements. And, guess what? I am definitely getting my money’s worth with chlorella!

Chlorella

what’s the best protein powder for me?

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Easiest Way to Get Protein

Protein powder is the easiest way to introduce 20-30 grams (or, heck even 60 grams if you are a real hard-gainer) of pure protein into your system. A quality protein powder will have all the essential and nonessential amino acids that your body needs.

Wondering why we would need those nonessential amino acids, when our bodies are already capable of making them on its own?

Well, let me remind you that when we exercise, we place a great deal of stress on the body and need to supplement to offset this stress. The body can’t do it all on it’s own when outside it’s normal parameters – you need to give it some help. This is also true if you lead a high stress lifestyle, or are ill, or do not practice proper nutrition. In fact, the unhealthier you are, the more you need protein.

 Protein powder is also convenient and has a very high bioavailability (BV). Foods, especially protein sources, are rated by their “bioavailability” – how useful that food is to the body. The theoretical highest BV of any food source is 100%, an egg being the standard measurement that all protein sources are held to. BV refers to how well and how quickly your body can actually use the protein that you just consumed.

FOOD PROTEIN BV RATING

Food

Protein Rating (BV)
Eggs (whole) 100%
Egg (whites) 88
Chicken / Turkey 79
Fish 70
Lean Beef 69
Cow’s milk 60
Unpolished rice 59
Brown rice 57
White rice 56
Peanuts 55
Peas 55
Whole wheat 49
Soy beans 47
Whole-grain wheat 44
Corn

36
Dry beans 34
White potatoe 34

PROTEIN SUPPLEMENT BV RATING

Protein Supplement

         Protein Rating (BV)
Whey Protein Isolate 100+%
Whey Protein Concentrate 90%
Casein 80
Soy 74
Rice Protein 59

What is the Best Protein Powder For Me?

Whey Protein

  • Whey protein is a dairy derived product. It is the ‘leftovers’ after milk coagulates and is the byproduct of the process of cheese making. It is, by far, the most popular of all of the protein powders.

Pros

  • It has the highest BV rating of any of the other powders
  • Easiest powder to find at the grocery store and health food store
  • Mixes well with water, juice, milk and milk substitutes
  • Is fat-free

There are 3 types of whey powders on the market: concentrate, isolate & hydrolyzed

  • Concentrate forms are low in fat & cholesterol, but your body only absorbs 55-60% of it (concentrate has the lowest BV of the whey protein powders). This is also the cheapest powder that you can buy.
  • Isolate forms are a purer form of protein and have been processed less than concentrate forms. Isolate also has a very high BV rating (100%) and it won’t bloat you or give you gas like the lower quality concentrate will. However, you will pay for these benefits.
  • Hydrolyzed protein powder is isolate, but with a facelift. The whey protein is cut into smaller chunks called “peptides”. These peptides absorb into your body fast, offering a quick jump-start to repairing those muscles and a very high BV. But this is also the most expensive protein powder.
  • Think of hydrolyzed as your porterhouse steak, isolate as your sirloin and the concentrate as your flank. I love isolate powders personally. But, if you find you get bloated, or feel “too full” after a shake then hydrolyzed is your powder.

Cons

  • High amounts of protein should not be taken by people with pre-existing kidney problems
  • If you have an allergy to diary, consult with a dietician, or your doctor, before taking whey protein
  • If you are increasing the amount of protein in your diet, be sure to drink at least eight 8-ounce glasses of water a day – protein uses a lot of water within the body to metabolize.

Casein Protein Powder

  • Milk consists of three main components – water, fats and proteins. The proteins are whey and casein.  Casein, however, is structurally different than the whey protein and it is responsible for the white, opaque appearance of milk.

Pros

  • Casein is extremely slow at digesting
  • This makes it the best protein powder for right before bed, or anytime when you are not going to be eating for seven or more hours. A drink with 20-30 grams of casein powder will help prevent muscle catabolism and keep you satisfied.

Cons

  • Same as the pro – it is slow-acting, so not the best choice for right after a workout, or as a morning meal.

Soy Protein Powder

  • Soy protein comes from, surprise, soybeans

Pros

  • Great alternative for people who cannot, or will not, eat whey protein
  • The vegan choice for powders

Cons

  • If you can, I would recommend staying away from soy protein powder. It has a low BV rating and is high in allergens.
  • It has also been researched that more soy we eat, the more likely we can develop allergies to it.
  • Soy was once considered a waste product in the soy oil industry and fed to cows.
  • If you need to, or want to, eat a vegetarian-based protein supplement, then I recommend chlorella, hemp seed, or spirulina. These three are considered “super foods” because they contain the proper ratios of the three macronutrients: protein, carbohydrates and fat. I, personally, take 3 grams of spirulina a day and 4-6 grams of chlorella (more during the flu season to up my immunity), in addition to an insolated whey protein shake a day.

Rice Protein Powder

  • Standard cooked rice has a protein content of only 5%-7%. To make concentrated rice protein, whole brown rice is ground into flour and then mixed with water. Natural enzymes are then added to break down and separate out the carbohydrates and fibers from the protein portion of the slurry.

Pros

  • Rice protein is high in the amino acids cysteine and methionine
  • Great for vegans

Cons

  • Other than cysteine and methionine, rice protein is low in the other 6 essential amino acids

When Is the Best Time For a Protein Shake?

I prefer mine right after my workouts. When you workout, you are actually creating tiny microscope tears to the muscle tissue. Because solid food takes time to digest, and I want those amino acids ASAP to build the muscle tissue that I just broke down, a protein shake is my answer.

Protein, in particular the branched chained amino acids (BCAA) leucine, isoleucine and valine, are needed to re-build that tissue.  Think of these amino acids as knitting needles, knitting newer and stronger muscle tissue.

Recent research also suggests that there is a 30 minute window of opportunity to get the greatest benefit, and since it only takes about 30 minutes for my body to break down the protein chains in a powdered form, this leaves me assured that my shake is delivering the nutrients that I need, at a time that my body needs them most. (www.sportsmedicine.about.com)

The other preferred option is first thing in the morning. Because you have been sleeping the night away, and not eating, your body is in a catabolic state when you wake up. This catabolic state puts you at risk of breaking down your muscle tissue for energy. A quick protein drink will help to change your metabolism to burn fat instead.

“Be proud, but never satisfied.”

                                                                             

roasted veggies.

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A lot of people, myself included, can find it challenging to get the recommended serving of veggies in a day.

I have a solution, though.

I have found that roasting a big pan of veggies on a Sunday afternoon key for me. This pan lasts me for the week and I can use the veggies cold and toss them on top of a bed of spinach. Or, heat them up and add a little Parmesan cheese on top and use them as a quick and easy side dish, or dice them up and toss them in an omelet. Easy, healthy and yummy.

Roasted Veggies
Feel free to use any veggie that is in your crisper. These are the ones that I love the most and give the best nutritional bang for my buck.

10-20 Brussels Sprouts cut in half
2-3 heads of broccoli, cut in small pieces
1/2 head of cauliflower, cut in small pieces
10-20 button mushrooms
1 sweet onion, cut in large chunks
2-3 tbsp EVOO
3-5 tbsp balsamic vinegar

Preheat oven to 400 degrees. Wash veggies & place in a large bowl and drizzle oil and vinegar on top. Mix well. Spread veggies on a roasting pan (I spray mine before) and try get them in a single layer, not overlapping. I actually use 2 roasting pans for this recipe.

Roast for 15 minutes, stir and put back in oven for another 15 minutes. That’s it!

Separately: wrap 4-5 small beets individually in tin foil. Do not peel, just wrap them and put them in oven with the mixed veggies at 400 degrees for 45-60 minutes. Keep in foil and in fridge until ready to use & then peel, dice up the beet and throw in with the rest of veggies. I prefer to do my beets this way cause then the rest of veggies don’t turn pink and the peeling is easier too.

 

Beets

no equipment exercises.

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I write for a variety of publications and one of my favourite is alive health. You can pick up a copy of alive at most health food stores, grocery stores and gyms. It is a great read and promotes natural and alternative therapies, clean-eating recipes, and other health and wellness topics that you can easily use in real life.

I wrote this piece a while back, but it’s a fantastic 7 exercise workout – using only your body weight. Read it over, try it out and let me know how you did!

No Equipment Exercises

alie logo

why i love protein almost as much as I love my husband.

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Protein is found in every cell, muscle, tissue and organ in our body. The body needs protein for:

  • Growth
  • Maintenance and repair of our cells
  • Metabolism
  • Digestion
  • To help transport nutrients and oxygen within the blood
  • Fight against infection
  • And, on a more aesthetic level it is the main nutrient that keeps our hair shiny and healthy, our nails strong, our skin looking fresh and glowing and our bones strong and healthy. (www.cdc.gov/nutrtition.com)

Protein itself is actually chains of other molecules called amino acids. There are 22 amino acids in total in the body.  Thirteen of them non-essential, meaning our bodies are capable of making these little guys on their own, and nine which are deemed essential because we need to ingest these aminos through the foods that we eat. When we eat the right foods these nine amino acids will get reassembled to form the different types of protein that our body need.  (www.about.com/what-is-protein)

What foods contain these nine essential amino acids?

  • Meat, fish, poultry, eggs, milk, cheese, yogurt and soybeans give all nine amino acids and are called “complete proteins”.
  • Plant sources, such as legumes, nuts, seeds, grain products and many vegetables have some of the nine amino acids, so they are termed “incomplete proteins.” When combined, though, it is possible to get all nine without having to eat any animal products (great news for all you vegetarians out there).

A diet high in protein is also a very successful weight loss technique, and a tried and true method for fitness-enthusiasts looking to maintain a lean body weight and a high muscle mass.

In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their daily diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study – and that was without employing any other dietary measures! (www.msnbc.msn.com)

Worried about what all that protein in your body and what it might do to your heart and vessels? No need to. In another study, this time at John Hopkins University, they found that a diet in which roughly a quarter of the calories came from lean protein sources actually reduced blood pressure, LDL (bad) cholesterol, and triglycerides better than a traditional higher-carb diet.  (www.active.com)

How much protein should you be taking?

To get the number of grams of protein per day that you should be eating use the following formula:

For women:

  • If you’re not very active: multiply your body weight (in kg) by 0.8
  • If you’re active or pregnant: multiply your body weight (in kg) by 1.3
  • If you’re extremely active & in training: multiply your body weight (in kg) by 1.8

For men:

  • If you’re not very active: multiply your body weight (in kg) by 1.0
  • If you’re active: multiply your body weight (in kg) by 1.5
  • If you’re extremely active & in training: multiply your body weight (in kg) by 2.0

(Tip: To find your body weight in kg divide your weight in pounds by 2.2)

my favourite quotes.

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I love a good quote. I think it’s because I marvel at the ability that some people have to sum up a feeling and an emotion to convince you to take a chance, or to never give up, all in one or two sentences. Me, I’m not so gifted. I guess you could say that have quote-envy.

Here are 50 of my favourite quotes:

  1. “Life is an echo. What you send out- you get back. What you give- you get.” – Anonymous
  2. “Keep your eye on the ball and swing like you mean it.” – My Dad
  3. “Nobody ever drowned in his own sweat”. – Ann Landers
  4. “Sweat plus sacrifice equals success.” – Charles O. Finley
  5. “If people knew how hard I have to work to gain my mastery, it wouldn’t seem wonderful at all.” ~ Michelangelo
  6. “It’s a lifestyle – train like there’s no finish line.” – Nike
  7. “Be proud, but never satisfied.” – Unknown
  8. “It’s not the size of the dog in the fight but the size of the fight in the dog” – Magic Johnson, NBA Star
  9. “Life begins at the end of your comfort zone.” – Neale Donald Walsch
  10. “I have to exercise in the morning before my brain figures out what I’m doing.”  ~Marsha Doble
  11. “A person who never made a mistake never tried anything new.”  ~ Albert Einstein
  12. “Sweat is just fat crying.” – Unknown
  13. “I really don’t think I need buns of steel.  I’d be happy with buns of cinnamon.”  ~Ellen DeGeneres
  14. “Everywhere is within walking distance, if you have the time.” ~ Steven Wright
  15. “Believe you can and you’re halfway there.” ~ Theodore Roosevelt
  16. “Do or do not. There is no try.” – Yoda
  17. “Always be yourself, unless you can be Batman. Always be Batman.” – My buddy Bill
  18. “Don’t dig your grave with your own knife and fork.”  ~English Proverb
  19. “One should eat to live, not live to eat.”  ~Cicero, Rhetoricorum LV
  20. “Don’t eat anything your great-grandmother wouldn’t recognize as food.” ~ Micheal Pollan
  21. “Losing weight implies that I might find it back.” ~ Unknown
  22. “It’s the start that stops most people.” – Unknown
  23. “Get comfortable being uncomfortable.” – Jillian Michaels
  24. “You don’t have to be great to start, but you have to start to be great.” -Zig Ziglar
  25. “You can’t fire a cannon from a canoe” – Charles Poliquin (Referring to doing strength training without a solid foundation)
  26. “Exercise… the poor person’s plastic surgery.” – Unknown
  27. “I run like a girl, so try to keep up.” – Unknown
  28. “You are what what you eat eats.” ― Michael Pollan, In Defense of Food: An Eater’s Manifesto
  29. “Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” ― Dr. Seuss
  30. “Curiosity may have killed the cat. But lack of it, is killing mankind.” – Unknown
  31. “Everyone has a photographic memory. Some just don’t have film.” – Steven Wright
  32. “Be the change you want to see in the world.” –  Mahatma Gandhi
  33. “Even if you’re on the right track, you’ll get run over if you just sit there.” —Will Rogers
  34. “Always forgive your enemies; nothing annoys them so much.” —Oscar Wilde
  35. “A man’s health can be judged by which he takes two at a time – pills or stairs.” ~ Joan Welsh
  36. “As for butter versus margarine, I trust cows more than chemists.”  ~ Joan Gussow
  37. “It’s not food if it arrived through the window of your car.” ~ Michael Pollan
  38. “Take care of your body. It’s the only place you have to live.” – Jim Rohn
  39. “Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.” – Denis Waitley
  40. “I’m the personal trainer your mother warned you about.” – Me
  41. “Never quit, never give up, because if you do I’ll kick your ass.” – saw on a t-shirt
  42. “Eat Clean. Train Dirty.” – our new businesses tagline “Go Fit Gals”
  43. “One set is never enough.” – Me, again
  44. “I paid good money for this sweat.” – One of my amazing clients
  45. “Whether you think you can or whether you think you can’t, you’re right!” – Henry Ford
  46. “Toughness is in the soul and spirit, not in muscles.” – Alex Karras
  47. “It’s not whether you get knocked down; it’s whether you get up.” – Vince Lombardi
  48. “We do not stop exercising because we grow old – we grow old because we stop exercising.” – Dr. Kenneth Cooper
  49. “Eighty percent of success is showing up.” – Woody Allen
  50. “If someone says, ‘Hey, I ran 100 miles this week. How far did you run?’ ignore him! What the hell difference does it make?…. The magic is in the man, not the 100 miles. ” – Bill Bowerman

finish your workout with a BANG!

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I dare you to try this awesome treadmill workout at the tail-end of your regular weight-training program. I have given it to some my clients and I have to wipe down the treadmill down afterwards. It is a sweaty, calorie-blasting, awesome workout – feel free to Pin it and note that I have made suggestions and recommendations for all levels of fitness. Happy Training…Finish Your Workout with a BANG

are you a belly breather?

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Do you know if you are a belly breather or a chest-breather, and are you aware that one is more superior to the other? Yes, the simple act of breathing does have a right way and a wrong way!

To find out if you are getting the most out of every breath you take, try this simple test:

  • While standing, place your left hand on your chest and your right hand on your belly (just below the rib cage). Take a normal inhalation through your nose and note which raised first, your chest or your belly.
  • If your belly rose first, congratulations, you are breathing properly.

As a belly breather, you are actually drawing in more O2 than the chest-breathers, and using about 20% less energy to take in that breath – which is extremely important when gasping for breath during your next spin class.

Here are some other interesting breathing facts:

  • A 20% reduction in oxygen blood levels may be caused by a combination of the aging process and normal breathing (bad) habits.
  • Poor breathing robs energy from the body, which in turn negatively affects your mental alertness.
  • Improper breathing can cause stiffness in the rib cage and the surrounding muscles, causing inhalation to become more difficult.
  • Rapid, shallow breathing is not a by-product of poor fitness, it is often caused by poor posture and weak or stiff muscles. This type of breathing is extremely inefficient because it leads to poor oxygen supply to the lungs and working muscles.

Proper breathing can help you in many ways. These range from:

  • preventing anxiety attacks,
  • to climbing the Grouse Grind without having to call 911,
  • to decreasing your stress levels when out there driving the roadways of the Lower Mainland,
  • to relaxing you when lying in bed so that you fall asleep quicker and enter that blissful REM state.

Try these breathing exercises 1-2 times a day to allow yourself to inhale more fresh air.

Pursed lip breathing

  • Relax your neck and shoulder muscles.
  • Breathe in slowly through your nose for 2 or 3 counts (count 1, 2, 3)
  • Purse your lips as if you were going to whistle.
  • Breathe out gently through pursed lips twice as long as you breathed in. Let the air escape naturally and don’t force the air out of your lungs.
  • Keep doing pursed lip breathing thirty to sixty seconds.
  • This breathing exercise is also great to use if you are out of breath and need to get control of your breathing again.

 Deep breathing

  • Sit or stand, pulling your elbows back firmly and inhale deeply through your nose.
  • Hold your breath for 5 counts.
  • Exhale slowly through your mouth, completely expelling all air.
  • Wait 5 counts before you begin with the next inhalation.
  • This breathing exercise is also a very good relaxation exercise.

 Diaphragm breathing

  • Lie on your back with your knees bent.
  • Place your fingers on your belly, just below your ribcage.
  • As you inhale deeply through your nose, your belly and lower ribs should rise while your chest remains still.
  • Inhale for a count of 3 and exhale for a count of 6, slightly puckering your lips while you exhale slowly.
  • With practice, you should be able to use diaphragm breathing to take a dozen such breathes without tiring. When you have mastered this, try it standing. Finally, practice it while walking or even working out

That awkward moment when someone you hate is beathing.