‘Morphs’ in this post refers to ‘body types’ (not shape-shifting). However if you happen to get through this and end up shifting unwanted inches (in an oh so healthy positive way!) in the new year, good for you. ‘Macros‘ in this post isn’t about close-up selfies, it’s about ‘macronutrients’. You know the old phrase: you are what you eat. Knowing your body type has a role in helping you to eat and exercise best to stay fit, lean and healthy. Of the three basic body types, ectomorph, endomorph, or mesomorph, knowing your ‘type’ and adjusting to the right ratio of macronutrients in your daily diet to achieve wellness goals is a great way to start out the new year. You may be a combination body type, so I recommend researching thoroughly and checking out wellness sites like: muscleandstrength.com or innerbody.com Macronutrients are essential for healthy skin, bones, tissues and organs, and include a balance of fats, proteins and carbs daily. Supplementing with high quality vitamins is also of benefit. If you’re vegan or vegetarian, varying options will apply. See Dr. Axe’s ‘Food is Medicine’ website to to understand why we need macronutrients and how to make the most of them. Hot tip to the wise: make a plan, stick with it, and above all else — enjoy life, healthy eating and exercise, and have fun.
To maintain a steady flow of antioxidants and to help off-load oxidative stress, plants rich in ‘greenness’ and chlorophyll are a good way to go. Brighten up a breakfast smoothie by choosing a protein powder that includes ‘greens’ (I enjoy ‘Vega’ and Vega One’ products), or simply add a scoop of greens like Greens + to your favourite protein powder. Alternatively, build a totally green smoothie from scratch (Vega shares some great recipes). For lunch and dinner, include healthy greens by serving a hefty mixed greens salad with raw green seeds (pumpkin), add rapini or spinach, cilantro, arugula to a stir-fry, or invent a healthy green pesto served over a veggie pasta. Don’t overcook greens with hot meals, (steam or stir fry lightly). Go ‘raw’ whenever possible for optimum benefits. Seaweed wafers or nori can add zip to your greens intake (choose a low salt variety seaweed cracker) and don’t overdo it. Less is more. Granny Smith apples are an excellent green fruit choice. Supplement your greens intake with high quality antioxidants as an extra bonus to healthy living. Go green and always love what you eat!
Who doesn’t want to live a happier, healthier life? We all do. A big key to healthier living is ‘balance‘ or ‘moderation’. Basic rule: don’t overdo it. This applies to choosing daily balanced meals, exercise, sleep, and health nutritionals and supplement use. In terms of healthy eating, don’t think ‘diet’. Instead, plan to enjoy food and to eat from all of the food groups, (4-5 servings daily of fresh (organic if possible) veggies, fruits, add moderate protein, whole grain carbs, and three tablespoons of healthy fats (olive oil is my favorite). At the gym, overdoing it is a precursor to injury and unnecessary oxidative stress. Take it easy. Enjoy your workouts. In terms of nutritional supplements, I encourage one rule: Do your homework. Not only are supplements not all ‘created equal’, even the very best high quality vitamins or nutritionals can sometimes be too much of a good thing, and may prove harmful if you overdo it. Check with your doctor or a naturopath before starting a vitamin regimen. There’s a reason for this. Our bodies are chemical and biological. Anything we eat or ingest may have potential negative side effects or interactions with medications, food, other supplements, or our physical makeup. I recommend visiting a qualified naturopath or physician before going on a supplement regimen (see Mayo Clinic for additional info). Live well, breathe deep, sleep well, eat well, stay active. You matter. Take good care of YOU…
You are what you eat!…as the old saying goes. If you’re like me, you know it’s oh so true…but sometimes the options out there seem confusing. Where to start? For starters, I’m a busy professional and like making choices that are simpler, healthier, and better all around. I like shopping ‘local’, using market garden produce whenever possible, and following one of my favourite wellness eating choices, also known as the world’s healthiest eating ‘lifestyle’ — the ‘Mediterranean’ diet (I’ve never liked the word ‘diet’). In short, Mediterranean eating opts for lightly grilled protein (think summer kebabs, non-charcoal grilled), and (yummmmm-y!!) fresh market garden healthy crisp veggies and fresh fruit, along with healthy fat choices (think extra virgin light olive oil) and satisfying whole grains, with alcohol and sugars in very moderate amounts. As we all know, balance is ‘key’. Learn more here with Dr. Oz’s handy Mediterranean diet shopping guide…Also check out what my favorite cellular wellness scientist, Dr. Myron Wentz has to share about living and eating well…and supplementing with quality nutritionals.