By Anabel Blesch / January 25, 2019
My name is Andrea Saliba and I am a Holistic Nutritionist, Health Coach and Group Fitness Instructor. With the New Year many of you have most likely set some New Year resolutions, I thought I would offer a few fitness, wellness and nutrition tips to help keep you on track.
The key to sticking to any resolution is to sit down with yourself and really be realistic about the goals you have set. Are these goals something you can actually see yourself sticking too? Do you see yourself maintaining this goal once achieved? I always tell my clients to have their WHY in mind. Why is this goal so important to you? When something is incredibly important to you, the chances of you doing everything in your power to achieve and maintain it is that much more likely.
If you are trying to shed a few pounds or if you simply want to tone up (or both), its very important to incorporate some type of exercise routine into your week. I recommend starting with 3 days per week if you are new to exercise and then slowly increase to 5 days. The most effective way to shape up and lean out is with HIIT style training. This stands for High Intensity Interval Training. This is a method where you do different bursts of high intensity exercises with short recovery period. You can find two of these type of workouts on my youtube channel which I have included in these links below.
I believe that what we eat controls 80% of our results and achieving our goals. I like to use the analogy of a car. If you have a beautiful sports car that you enjoy taking out for a drive but don’t ever take it in for a tune up or put fuel into its tank, how can you expect it to run smoothly? Our bodies are the exact same. In order for our bodies and brains to function optimally, we must feed it healthy nourishing foods that predominately come from the plant kingdom.
Plant based foods provide our bodies with antioxidants which are essential for the health of our cells- which keeps the body functioning and disease free. Antioxidants stand for ANTI-OXIDANTS aka against oxidation. Oxidation is a process where we essentially “rust from within” due to environmental toxins, poor diet, chronic stress, recreational drugs etc. Incorporate colourful fruits and veggies in abundance to reap the benefits of antioxidants.
Here are my top 5 tips for healthy eating:
1. At each meal, incorporate protein, fiber (from veggies/leafy greens), and a small portion of healthy fat.
2. Eat a good quality breakfast that provides at least 20 grams of protein and fiber. The two together help you stay fuller for longer.
3. Never skip meals! This will cause blood sugar levels to drop and insulin levels to rise thus leading to poor metabolism function, weight gain and a disruption in the function of hormones.
4. For optimal digestion, avoid eating late at night. I suggest having a warm cup of dandelion tea (Found here: Dandelion Leaf & Root Tea) if you feel the need to snack.
5. Eat an array of beautifully coloured leafy greens, veggies and fruits. Try new vegetables that you may have never tried before such as daikon or jicama- my personal favourites.
Speaking of breakfast….give my delicious Vegan Yogurt Parfait a try!
Vegan Yogurt Parfait (As seen on Global News BC)
1 cup unsweetened coconut yogurt
1 tablespoon Nutracleanse fibre powder
1 tablespoon raw sunflower seeds dash of pure maple syrup
(optional) dash of cinnamon
2 tablespoon fresh berries
Stir the tablespoon of Nutracleanse and pure maple syrup (if using) into 1 cup of coconut yogurt until combined.
Pour into a small mason jar or bowl.
Top with the dash of cinnamon, sunflower seeds and berries last.
Lastly, I can’t talk about health and wellness without mentioning mindset. Everything begins and ends in our mind. Our brain is a muscle and just as you would exercise all the muscles in your body by going to the gym, it is equally important to exercise the mind.
One of my favourite ways to do this is through practicing visualization, meditation and reciting positive affirmations to myself. Affirmations are phrases or statements that are repeated to ourselves out loud or in our mind. By visualizing what it is you truly want and really picturing every detail in your mind daily and then planting positive words of affirmation, you are creating a pathway towards the goals you seek that much faster. Believe me…..it works!
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