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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

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

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 know, I am now into week three of my 26 Week Transformation Project - and I must say, so far so good – the unofficial weigh in (meaning my bathroom scale), first thing (OK, 2nd thing) in the morning and with no clothing to add any fraction of a pound to the scale is that I have lost about 7 pounds. In other words, I have been losing a healthy amount of weight, and I must say IT FEELS GOOD!

This week ’s update on Monday’s Breakfast Television is regarding my Dexa Scan. In an effort to offer complete transparency…I offer you MY transparency!

Too much information?!?!?

SO what information was obtained from this Dexa Scan?

The good news:

-I have great bone density (Dr. Lyon actually said ”surprisingly great bone density” )

-My BMI and weight are at healthy, normal levels

-the fat around my belly is actually good. As a woman, my particular fat placement and amount is not necssarily a bad thing from a health perspective. From a vanity perspective, I must admit, I would rather have a 6 pack.

The bad news:

- I have very little lean muscle mass (at this time- 36% body fat!) . This affects my metabolism and as I get older could be a source of pain and ultimately if I don’t fix this, I may in fact have a significant weight issue when I am older. YIKES!

The Perscription?

Dr. Lyon has indicated that I really need to focus on resistance training, even more than cardio. He didn’t suggest “boot camp” style workouts (because although results can be awesome, long term, I may not keep them up) but rather whatever I can be consistent at. Basic military press, push ups, biceps and triceps. My cardio, he indicated will tone my legs.

Ok…I can work on that…one day at a time- for my full update, tune in to BT Monday morning at around 7:20!

Dawn

We all know that cocktail consumption usually lead to “interesting stories”…but what about the stories of the cocktails themselves?

An event that was born in New Orleans, Tales of the Cocktail is going on the road and will be in Vancouver March 13-15th! Each ticket grants access to all of the weekend’s festivities which includes parties and 6 seminars at the Fairmont Pacific Rim Hotel in Vancouver.

Seminars include:

• Famous New Orleans Cocktails led By Chris McMillan and Philip Greene
• Who’s Your Daddy? A Mai Tai Paternity Test led by Jeff Berry
• For the Love of Gin led by Desmond Payne and Dan Warner
• The Science of Cocktails: New Techniques Behind the Barled by Dave Arnold and Eben Klemm
• The History and Importance of Ice in Cocktailsled by Charlotte Voisey and Jon Santer
• The Birth, Death and Rebirth of Canadian Whiskyled by Allen Katz and Drew Mayville with Neal McLennan and David Wolowidnyk

 Only 300 tickets are available so those planning to attend are encouraged to buy early.

Package price is $155 and includes:

Package Details:

• Complimentary Don Julio and Grand Marnier cocktails during Registration
• Welcome gift bag along with Lagniappe and special offers from our partners
• One Ticket to the Canadian Professional Bartenders Association Welcome Reception (CPBA members only)
• One Ticket to the Official Welcome Reception-Gibson’s Finest Canadian Whisky presents ‘True North’
• Your choice of three 90-minute Tales of the Cocktail on Tour Seminars
• Complimentary lunch presented by Bols Amsterdam 1575
• Complimentary afternoon break presented by Mott’s Clamato
• One Ticket to the Mardi Gras Official Closing Reception presented by Appleton Rum, Glenfiddich Scotch Whisky, Tullamore Dew Irish Whisky, Sailor Jerry Spiced Rum, Skyy Vodka and Wild Turkey Bourbon
• Participation in the BC Bar Crawl
• One Ticket to the “Good Bye Vancouver, Hello New Orleans” Cochon de Lait presented by Buffalo Trace Bourbon and Fireball Cinnamon Whisky
• Official Tales of the Cocktail Recipe E-Book with recipes from Tales of the Cocktail New Orleans and Vancouver ($15.00 value)
• Access to Shots of Inspiration Book Signings with presenters
• $25.00 discount on Membership to the Canadian Professional Bartenders Association
• Merchandise and Product Discounts from partners including, but not limited to Trader Tiki, Cocktail Kingdom, Monin Syrups, Mr. Mojito, Chefwear and Tales of the Cocktail

Should be a blast!

Dawn

The Year of the Rabbit  is upon us as Chinese New Year begins on February 3rd (with the big Parade on February 6, 2011).

Lots of great options food wise to celebrate (through Chinese New Year and beyond!) ….not sure who has the best of the best? Check out the winners and the categories of the  HSBC Chinese Restaurant Awards 2011. I had the pleasure of Co-emceeing the Awards at the River Rock Show Theatre in Richmond with Johann Chang from Omni Television. Many places are filling up so check out the list and make your reservations.

How will I celebrate? I am very much looking forward to attending dinner with a group of friends to celebrate the Year of the Rabbit at Dynasty Seafood Restaurant on February 9th!

Gung Hay Fat Choy!

Dawn