“Try the cookies, they’re healthy, they’re gluten-free”: why this and other too-good-to-be-true claims are too-good-to-be-true AND how you can still enjoy eating!

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When I hear stuff like “Try the cookies, they’re healthy, they’re gluten-free”, Public Enemy’s song “Don’t believe the hype” comes blaring on my internal song playback (you know the one, “stuck-in-your-head studios”).

So let’s start with gluten-free cookies and why they’re not healthy. Cookies are cookies. A lack of gluten (which is simply a protein that some people don’t digest well/at all) does not turn a cookie into health food, even if you bought it at the health food store. The same applies to dairy-free (soy or coconut-based) ice creams, and anything else that sounds to-good-to-be-true. Sometimes they are made with better quality ingredients, don’t get me wrong, but it’s still a dessert lacking in nutrients and adding sugar and fats. Unless you can’t eat an ingredient in your junk food (extreme pain and hospital visits aren’t worth it) then eat what you love when you’re indulging in something calorie rich, because it’s never going to be healthy and you’ll be left for want of those things you really love anyhow.

With all that in mind you could end up having the not-really-what-I-wanted gluten-free version of something, feel unsatisfied, and go ahead and eat the real thing anyhow. Then you’ve eaten crap twice rather than once! Moral of the story: Just enjoy the treat you want, forget trying to have a “healthy version”. Yup, I said that, but don’t stop reading now…

Low-fat and fat-free and sugar-free are also things to be wary of when they are things usually loaded with fat or sugar. It’s not even really the food that they’re calling it, like fat-free sour cream cannot actually be cream and not have fat. To produce something like that (taste, smell, texture of something it’s not) often takes a whole lot of engineering. You may have seen a meme that says something about these types of things being a chemical s@$# storm. It’s true. Food shouldn’t have to be engineered, so just enjoy the full-fat version. Yup, I said that too, keep reading.

You see for the most part diets don’t work, even if they’re based on sound principles. People fail themselves when they have to follow really bizarre rules that don’t work with their usual lifestyle and eating habits, and force them into eating in a completely different way, usually without any level of easing into it to keep it sustainable either.

So eat your junky gluten and dairy-laden food, and your high-fat or high-sugar food. But always eat real food; if ingredients in there are known to be REALLY bad for you (like high fructose corn syrup) OR you don’t understand it as an ingredient and wouldn’t/haven’t ever see it in anyone’s pantry or your own, OR if it can somehow “live” for years on a shelf (yes pickles and dried beans are ok, but cakes don’t work that way) do not eat it!

Now here’s the most important part. You may actually be willing to bake pies all day. If you are, this does not mean you can eat pies all day! Desserts and treats should be treated as desserts and treats. Our society is very used to instant gratification and it has carried over heavily into our diets especially as life has gotten busier, because treats and desserts are often convenient and individually packaged. Problem is, our systems haven’t evolved to run on fast food and junk, or even the desserts and high-fat food we love and can enjoy from time-to-time. And that is the key.

So with that keep in mind the treat factor; dessert shouldn’t happen after every dinner. Snacks are supposed to keep you energized until your next meal, they aren’t tube-watching entertainment. Find healthy snacks you can enjoy.

“But you said I could still enjoy eating!” Yes, I did. There are plenty of tasty healthy foods out there and part of the adventure and enjoyment is trying them, also when’s the last time you sat and really enjoyed your junk (or even your whole meal) and said “I’m eating ice cream/pudding/pork rinds, and it’s sooooo good!”? Or were you watching TV and barely noticing it as you scarfed it down?!

So, take the time when you’re having a treat to enjoy each and every bite and morsel. Savour your food, stop watching tv/surfing/being distracted while you eat, sit at a table, and if you can, share the experience with family or friends. That’s how to really enjoy eating!

For more on good food, fitness, yoga, healthy lifestyle and creating your awesomeness check us out on facebook, twitter, google + and instagram

© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2014. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Lisa Kingsley-Correia and Create Fitness Health and Wellness Inc. with appropriate and specific direction to original content.

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Don’t gobble-gobble up you goals: tips to loving the holidays AND keeping your goals in check!

I was texting these tips to a client the other day when she told me she was going to two Thanksgiving dinners and a wedding this holiday weekend!

You can only imagine my concern for where her goals were going. And I thought even if you don’t seem quite so doomed this long weekend it’s always nice to know how you can do a little bit better while still enjoying your holiday meals. After all, we feel the best when we’re living in balance.

Holidays are meant to be enjoyed, and it’s tough when you feel restricted from your faves and also when you feel like you’ve sabotaged your hard work. Here’s how you can enjoy your favourites, without feeling like you’ve blown it:

Eat throughout the day, many people often eat less on days where they know they’re getting a big meal, this doesn’t help keep excess calories to a minimum. It means you’re starving and when it’s time to eat, you eat waaaay more too quickly.

Survey the table for your favourites and have reasonable size portions of those. Yes, your portions will be larger than usual, but we know eyes are bigger than stomachs and most of us finish going “ohhhh , I ate too much”, well for once enjoy not feeling like that after a holiday meal.

Try eating some of your favourite veggies first. Because no one has every said they feel guilty or like they destroyed they’re diet//health/fitness goal for filling up on or eating too many vegetables.

Nix anything you eat “just ‘cuz it’s there”, or even just because it’s healthy, you’re already eating plenty of nutrients. Don’t add calories to this meal if you don’t enjoy them.

AND don’t obsess! Take a couple of tips with you in your back pocket in order not to sabotage. Enjoy, be grateful we have this bounty of goodness and reasons to celebrate a holiday of fortune and plenty!

Happy Thanksgiving!

For more on creating your awesomeness check us out on facebook, twitter, google + and instagram

© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2014. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Lisa Kingsley-Correia and Create Fitness Health and Wellness with appropriate and specific direction to original content.

The Good, The Bad and The Ugly: Stop overcommitting and follow through with what really matters!

We’ve all made commitments we knew we wouldn’t be able to keep, nor wanted to make in the first place. There are commitments we make and want to keep but realize it was unrealistic and regretfully resign. There are the ones that we full on knew we weren’t ready for, and the ones that we didn’t realize what was involved, and so give up, or alter to make it work for us. And the best ones (usually)  are the ones where we follow through and keep our commitment!

I’ll talk briefly to the commitments we make to others today, but mostly the ones to ourselves, they are the easiest ones to break and to cheat ourselves of when it comes to outcomes that we seek.

I’ll speak firstly of those commitments we make to others. As I write this the song by Billy Talent “Try Honesty” just keeps popping up, so let’s go with that as starter to those commitments that we are being “nice” about when we weren’t able to nor wanted to do, and those that we realize we’re in over our heads, or just unrealistic. I’m not saying with the former that we should be rude or tactless, but honest and true will always feel better than avoidance or dishonesty. So find a nice way to decline or worst come to worst let someone down (try not to do this, obviously).

The ones we aren’t ready for are actually kind of the best challenges and leave you feeling the most accomplished. Let me tell you how never having travelled before nor cycled a long distance that I was not even close to ready to cycle across a continent. And my attempts in the beginning were embarrassing, but I overcame some overwhelmingly satisfying feats of awesomeness. These commitments and their accompanying challenges are the ones I urge you to persevere through, you will grow big time!

A view from the top: climbed 1375 m in 20 km. Descended the Blue Nile Gorge and then climbed it. A commitment I did plenty of screaming and crying through.

I crossed a border on km 206 of almost 208., This was my occupation on the border crossing form The furthest I’d ever ridden by far. Commitment completed just before cutoff time!

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Yoga with bright lights and interruption to photograph yourself. Not a commitment to mind-body focus I thought it would be!

The ones that we simply didn’t realize what was involved are tricky. I mean using the example above how could one actually know what to expect if one’s never travelled nor cycle toured. That’s a given that’s going to come with surprises, but let’s use a recent example of commitment I’ve made and had to alter: I created this challenge on Instagram for the last 100 days of the year, #100daysofcreateyourawesomeness, and started failing after only a week. Not failing to complete my personal awesomeness creation, but failing to post photos or video of it. I mean who wants to be all into their yoga and have to interrupt to press the capture button and then run and get back into pose perfectly and at the right angle in 10 seconds? And do you think that happens on the first try? And how does it affect this new daily practice I’m developing? Sometimes it’s not realistic to maintain as per the original plan. So I’m figuring out a way  to keep my followers engaged in an awesomeness creation mindset and still maintain my awesomeness creation commitment to myself.

This one’s a tricky one. Most of the time we overcommit, but sometimes we aren’t committed enough when we need to be, or we know we should be. When we said we’d do something and then we don’t put our all into it, but we try to take the I’m doing it credit. When we say we’ll help with something and then we do the bare minimum and make excuses and apologies for not doing more. And when we do the same to ourselves and even make excuses and apologize for not doing more. We’re really stealing from and lying to ourselves here. We’re telling ourselves we’re doing it, but really we know we’re not quite, and we’re stealing from the potentially fantastic outcome we would receive if we really were 110% committed.

And then there are those in which we follow through. And unless we committed to something that wasn’t true to following our hearts most usually these are amazing and help us to feel great about what we  contributed to another, others, humanity, the environment, a cause we believe in or most importantly ourselves. And that isn’t selfish, growing ourselves allows us to give even better of ourselves to everyone around us, humanity, the environment, a cause we believe in, etc.

So go ahead and be honest, challenge yourself when you think you can’t possibly go on follow through, and create you awesomeness!

For more on creating your awesomeness check us out on facebook, twitter, google + and instagram

© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2014. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Lisa Kingsley-Correia and Create Fitness Health and Wellness with appropriate and specific direction to original content.