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As I approach the mid-way mark for my 26 Week Transformation Project - one of the major factors in regulating my blood sugars (thereby losing weight) has been upping my fiber intake.

There was a great article in the Calgary Herald that talks about the relationship between having enough fiber when you are younger to a lower risk of cardiovascular disease.

Yay Fibre!

Dawn

My Transformation Project Update today included an appearance by Dr. Michael Lyon , Author of “Hunger Free Forever”.

He shared some great websites and “apps” to help you stay on track and keep the structure in your diet…I definitely plan on checking them out!

Live Strong - endorsed by Lance Armstrong, this has everything from a weight tracker to articles and exercises to help you achieve your goals

Food.com -focuses on recipes

Real Simple - part of the Martha Stewart Brand, this enables you to click on ingredients you already have, the kind of protein you want and any “dislikes” and then gives you options for recipes that fit within your criteria

Just a few great ways to help you stay on track!

Dawn

As you know, I am well into my 26 Week Transformation Project . Focusing on things I can do to help me achieve success.

Success for me right now means ensuring I don’t get on that roller-coaster that happens when you don’t keep your blood sugars in check. When I first started, I had  Continuous Glucose Monitoring that recorded my blood sugar levels every second of the day for 4 days. What did it read? Lots of ups and downs depending on what I ate (white rice…high GI foods) or if I didn’t eat at regular intervals (low blood sugar…gives me the shakes). Basically similar to what a roller coaster looks like.

What am I doing? eating at regular intervals (every 2-3 hours) and trying to eat foods with a low Glycemic Index (GI). As I am realizing from this experience, PGX also helps with the regulating of the Blood Sugars and in fact has been proven to lower the GI of many foods as well.

The combination of eating properly and more importantly, REGULARILY in addition to exercising moderately appears to be working – I have lost 7 lbs!

Tune in to BT Monday when we look at pre-packaged foods and their labels to ensure you can stay to plan even when there is no time to cook!

Dawn

Well, after a few weeks of having the scale stalled – looks like everything is moving again!

I know I said it was important to find other forms of measurement during my 26 Week Transformation Project, but to me (and  am sure many of you out there) it feels good to have the scale move. Total weight loss to date has been about 7 lbs. Biggest thing for me is keeping that blood sugar level  in check.

I have been pretty good with my nutrition, and frankly, my Slimstyles Shake has saved me more than a few times from that blood sugar rollercoaster. My exercise regime as been adequate with about 3 visits to the gym per week – I’d like to get it to 5 times – something to work on this week. On today’s BT, Tommy Europe pushed me into high gear for sure!

Click here for a few exercises that work multiple muscles courtesy of Tommy Europe. Be sure to check out his website for one of his upcoming bootcamps!

I also received a GREAT Facebook message from BT and CityLine viewer Gyllian who suggested I pick up a workout DVD that offers a 15 minute option that I can do before I leave for work…knowing I have an early start to the day, I loved that idea! Then I can finish my program later, but at least I get SOMETHING done – success first thing in the morning!

Tune into CityLine Wednesday March 2 when I invite Vice-Busting Diet Author and Weight-Loss Success Story Julia Havey to my home and kitchen to talk about the healthy things to keep in your own kitchen and ways to modify your behavior to get you on track.

Feel free to post your stories and tips and tricks here for all who are embarking on their own journey.

Dawn

As you know, I am week 6 into my 26 Week Transformation Project . This past week’s focus for me has been about changing my behavior.

Here’s a bit of what I worked on:

1) Realizing that I don’t have to attend every event.

We all have things that keep us busy – too busy. For me personally,  it’s attending too many social events. When I go to these events too often, my workout for the day is usually skipped, and most certainly, I eat and drink a little too much (although I am learning to make smart food choices at functions) This past week – I had 3 functions to attend, so I said no to one of them- but I did get my workout in and stayed within by calorie allotment.

2) Have something to eat, before I go out to eat.

Seems counterproductive, but really helped me yesterday. On Sundays, Hubby and I enjoy going to brunch with my in-laws. I knew that the eggs benny didn’t have a place in my day (my normal brunch choice), so I had a bowl of homemade veggie soup (recipe is in an earlier blog post) just before we left. As a result, I was able to limit my brunch menu to poached prawns and sausage as well as some champagne…not a perfect food day, but better than succumbing to the eggs benny!

3) Finding other ways to measure success.

As I have mentioned, the scale has stalled a bit and that can be discouraging. My pants though are getting looser and people say they have noticed the weight-loss in my face. I have decided that I will no longer weigh myself everyday, but rather once per week as suggested by  Veronica Kacinik MSc, RD.

Have you changed anything this week?  Feel free to share stories of your own journey towards a healthier lifestyle!

Dawn

Yesterday, the Fabulous at 51 Tosca Reno was on BT. I was really excited to meet her as I have always

This is a woman who was not born thin, in fact  it wasn’t until the age of 40 that, after reaching a heaviest weight at about 260lbs, she decided to make a change.  She started by “eating clean” and started lifting weights (which she says is the way to get shape).

Check out the fun “behind the scenes” with her – this woman was seriously working out during the commercial break! I joined her and was paid a compliment by Robert Kennedy of Oxygen Magazine - he was impressed I was doing “Man Push Ups” !

She is an inspiration to many and I must say, standing next to her, I certainly felt motivated. If she can do it, so can I!

Her Ass-ets are TONED!!!

Time to hit the Gym and see if I can keep up with Tosca!

Dawn

This week’s Transformation Project update brings us to Week 5!

I have been feeling great with lots of energy, so now it’s time to put that energy to good use – we all know that nutrition is a huge part of this transformation but fitness is another important element -as I discovered in an earlier update – I need to increase my lean muscle mass!

One of Canada’s Favourite Trainers Tommy Europe did an assessment of my fitness to see where I am at – this is something anyone can do – at home or at a gym. It’s 30 reps of each exercise – with no rest.

1) double foot skipping

2) Prisoner Squats

3) walking lunges

4) Plie Squats (with 10lb dumbbell)

5) weighted sit ups (10 lb dumbbell)

6) squatted pulldowns with Resistance Band

7) bench push ups

Ideal time to complete is 5-10 minutes….time should improve as your fitness does. I was under 7 minutes. Here’s to a faster time at the end of the 26 Week Transformation Project!

OK…here it is…my new favourite snack which also happens to be a great lunch or addition to dinner:

Good old Vegetable Soup! The onion and garlic make it a bit spicy…and so good… Really low cal and tasty!

To make a decent sized pot:

large onion- diced  (whatever kind you have)

2 pieces celery small chop

2 carrots – small slice/ dice

“saute” the above in a bit of stock (no oil necessary) until onion is soft then add

4 cups low sodium chicken broth (or veggie)

cook for 20-30 minutes then add:

1/2 cup tomato sauce (or just a bit of tomato paste)

2 cloves garlic (minced)

1 peeled and diced zucchini

pepper and a bit of salt (taste it before adding too much)

simmer for 10 minutes…enjoy!

yummy

btw: you can add some edamame for protein- I also had leeks and some really ripe tomatoes in the fridge so  I also added those (spinich and Kale are awesome additions – just add it at the end to soften).

GREAT way to get your veggies in and add some warmth to your tummy!

I’d love to see some of your low-cal snack and soup ideas posted here..please share – variety is the key to not getting bored and being tempted! lol…

Happy eating!

Dawn

I have received a number of emails, Facebook messages and tweets about what it is that I am eating, I thought I would give a rare glimpse into my food-log.

a day in my life - food-wise

So how many calories do I eat? At this stage in my 26 Week Transformation Project - I am eating between 1000 and 1200 calories. You’ll notice there is a balance, yes, carbs are good (and necessary)…and although I don’t write them in my log I eat a lot of veggies in the form of salad usually (because Veronica Kacinik MSc, RD said veggies are basically “free” I grew tired of writing how many tomatoes and cucumbers and lettuce I was eating)

Given my Basal Metabolic Rate of 1750 – I should be able to lose 1-2 lbs per week (and on average, I am).

I get asked all the time if I am hungry. I have to say in all honesty, I am not. Since I am up really early (4am), I actually start my day with a snack when I get into work (kick starting my metabolism), followed by Slimstyles Meal Replacement Shake at 7ish (the roar of the blender means I have to mix it during a commercial break.

I have my next snack at 9:30ish and then lunch (usually another Shake since I am on the go and running around the station) at 12:00. My next snack is between 2 and 3 with Dinner (about 450 calories with some PGX ) at 6:30 with my husband.

If I am really on track with my calories and my calorie ”bank” allows for it - I may have a glass of white wine. But I will admit, when you log all your meals and look at habits and trends, I do tend to go slightly over when I imbibe. No biggie, but something to note. This journey is one of awareness for me.

Most important tip (and you’ll notice I didn’t do it for my 3pm snack- I’m not perfect) is for snacks to include carb (and fiber) and protein (like my morning snack of yogurt did, or my post show snack of an apple and cheese did).

Tune in to Breakfast Television Monday February 7 at 7:05am for some great snack and meal ideas to keep you full and a more in depth segment with Veronica on CityLine Wednesday February 9 (check local listings).

The one challenge I see for the week ahead is a dinner celebrating Chinese New Year. But recognizing the challenge and planning for it I think is the best way to not failing!

 I’ll keep you posted…think good thoughts for me!

Dawn

As you are aware, I am approaching week 4 for of my 26 Week Transformation Project . Although it has been going well, with a healthy weight-loss of about 2 pounds for week, I have had some ups and downs. Literally – my weight although consistently dropping, went up at the beginning of this week.

I know this has happened to all of us, and it is discouraging when it does because it is usually after you went a bit off the plan (even just a little bit). Arghhhhhhh!

In my case, I had nibbled at a couple of social events and had a bit of (extra) wine on the weekend – but I accounted for it and really was conscious about what I was eating and drinking although I know I was on the higher end of my calorie allotment (for me I can eat 1000-1200 calories during this stage of my transformation).

I knew I didn’t do myself any favours by indulging a bit, but imagine my face when I saw the scale go up 2lbs! I know for darn sure that I didn’t exceed my calories by 7000 (remember to gain or lose a pound is 3500 calories) above what my body burns just by “existing” (My Basal Metabolic Rate is 1750)!

So what gives?

When I emailed that very question to Registered Dietician Veronica Kacinik she wrote me back saying,

“Keep in mind that it takes up to 2 days before excess calories are stored as fat, so you have 2 days after an event to eat a little less and exercise a little more. Or if you can, have a snack before the event to help tame your appetite a bit, work out before the event if it is in the evening, and take the PGX granules or capsules.

 You are doing a great job overall and sometimes an event will come up and you will do your best in regards to the circumstance as you mentioned.

 Sometimes, when a person’s weight goes up, it also may be around the time of their period. Just remember weight loss is not a steady progress down, so week to week weight might go up and down, but over a longer period of time, we want it to trend down.

If you feel that you have over eaten at an event, it is very important just back on track the next day”

Ok…I feel a little better knowing that the increase may just be temporary…but I will try a little harder this week to stay on track.

Tune in to Breakfast Television Monday February 7 when Veronica comes on the show with some great meal and snack ideas as my 26 week Transformation Project continues into week 4! A more in-depth segment will also air on CityLine Weds February 9th.

Dawn