Did You Know: Sweet Potatoes are not Yams?

Although the terms 'sweet potato' and 'yam' are used interchangeably in North America - they are not the same vegetable! Yams are much less sweet, have less nutrients and can reach up to 100 pounds! They are also much stickier, and cannot be pureed or mashed for this reason.

Apple, Sweet Potato and Sauerkraut Pork Chops

Although, shunned by many health experts - Pork Chops are undoubtedly delicious. Here is a fantastic way to make a not so healthy main dish a very healthy meal - to help appease those cravings.

4 Boneless Pork Chops
3 medium peeled, and sliced (1/2 inch thick) Sweet Potatoes
2 medium sliced Onions
3 peeled, cored, sliced Apples
3 Tbsp Brown Sugar
1/2 tsp Cinnamon
freshly ground Black Pepper to taste
1 (28 ounce) can drained Sauerkraut

• Heat a skillet over medium-high heat and quickly brown the pork chops on each side. Use a cooking spray if you're concerned about fat, or olive oil if not. Set aside.
• Arrange sweet potato slices on the bottom of a large baking dish, cover with onion slices, then the apple slices. Sprinkle brown sugar, cinnamon and pepper over the apples. Place the pork chops on top of the pile, and cover with sauerkraut. Do not be afraid of the sauerkraut - it becomes very sweet and mild after cooking.
• Cover with tin foil (make sure to 'tent' the foil) and place in a 350 degree oven, until sweet potatoes become tender. About an hour, depending on thickness of slices. 
• Serves 4. (Or more, depending on the size of pork chops - this makes a lot of vegetables)

This is one of those fantastic recipes that is a complete meal in one dish. Just scoop out of the baking dish, and onto the plate and you're done. This recipe, although higher than desired in cholesterol and sodium, can be a great meal to finish off a healthy day. (Cut down on the sauerkraut if the salt is a concern). It is extremely high in selenium and thiamine, as well as significantly high in niacin, phosphorus, iron, potassium, vitamin B6, and vitamin C. Each serving also counts as 1 serving of meat and at least 4 of your vegetable servings, including two orange vegetables! Below is the nutritional fact sheet for this meal.

Butternut Squash and Sweet Potato Ginger Soup

This is a very delicious soup - great for part of a healthy lunch, especially on a chilly day. It turns out very thick - and is incredibly filling. The last step of blending the soup is rather tedious, but it is well worth it.

Although this recipe only features the sweet potato - and doesn't center on it, I think it is a fantastic way to incorporate them (and two other great orange vegetables) into your diet.

2 Tbsp Olive Oil
1/2 Large Onion
4 cups low sodium Chicken Stock
1 pound peeled, diced Carrots
1 large peeled, diced Sweet Potato
1 peeled, diced Butternut Squash
2 Tbsp chopped Ginger
1 tsp Curry Powder
1/2 tsp Cumin
1/2 tsp Cinnamon

1. Heat the olive oil in a large pot over medium-high heat. Add the onion and cook until golden and tender.
2. Pour in the chicken stock and bring to a boil.
3. Add veggies and simmer, covered for 25-30 minutes. If the stock doesn't fully cover the vegetables, that is okay - they will boil down. However, it does make a very thick soup - so adding some water at this point is okay, adding it later will dilute the flavour though.
4. Add ginger and spices, reduce to medium-low and cook 5-10 minutes.
5. Remove from heat, let soup cool until it can be handled easily, then use a blender to puree.

If you are using a healthy chicken stock then there are a ton of good things to say about this soup. Including; no cholesterol, high dietary fiber content, very high in manganese, vitamin A and vitamin C, as well as a high concentration of potatssium and vitamin B6. Below is a Nutrition Facts sheet based on this soup serving six. A serving also counts as 2 of your daily (orange) vegetable servings for the day.

Next Featured Food: Sweet Potatoes

Since official posts won't begin until next week Monday, I thought I'd give you a sneak peak! Next week's food is the Sweet Potato, and a few of the recipes you'll see are:

- Chicken or Turkey Chili Hash with Sweet Potato
- Sweet Potato Souffle
- Sweet Potato Muffins
- and of course the ever popular Sweet Potato Fries

To test them out I am going to be buying almost 20 Sweet Potatoes... haha. I'm so excited, at least they happen to be one of my most favourite vegetables.

Zookenberry Update

So the way I am posting on Zookenberry is about to change; like I've said I am changing how Zookenberry is centered. It seems to be evolving into much more of a cookbook - a way to eat healthy while living healthy. The 'Daily' goal/information posts won't stop, but they aren't the main focus anymore, but rather just a component.

I am using my blog to begin gathering information together - and hopefully get your feedback. The more people I have trying out recipes, and giving me ideas, the better. I have worked up a schedule, revolving around a 'featured food' each week. Below is the posting schedule for how things are going to run;

Monday

-  Introduce food/superfood and its nutritional value
-  Lunch Recipe
-  Dinner Recipe
-  Cooking Tip

Tuesday

-  Food Fact (Did You Know)
-  Food Background/origins
-  Breakfast Recipe
-  Snack/appetizer Recipe

Wednesday

-  Weigh-in Post
-  Add 5 to 'What's in Your Food'
-  Vegetable Recipe
-  Day-long Meal Plan

Thursday

-  Activity Idea
-  Review/Editorial/Response
-  Dessert Recipe
-  Wee Column

Friday

-  Food Fact (Did You Know)
-  How to Entertain & Be Healthy Recipe
-  Friday Fish Recipe
-  Nutritional vs.

Saturday

-  Next week's 'up and coming' (shopping list)
-  Next Daily Goals & Associated Info

Sunday

-  N/A

This week is the beginning - but it will be next Monday that begins the official posts. Just thought I would give you a bit of an update on how things are going!

Weekly Update

So it's been awhile. But guess what? Things are still going well! I haven't stopped working on Zookenberry, or on myself - just on the blog side of things. I'm doing some serious revamping, and it is taking a lot more research, and a lot less writing at the moment. You'll see some big changes soon.

But onto the update:

Weight: 152.5 149.5
Arm: 10.5"
Bust: 38.5" 38"
Chest: 32" 31.5"
Waist: 33" 32"
Hips: 40"
Thigh: 23" 22.5"
Calf: 14"

So I tried to work my little butt off, literally. My hips have not moved - however; I am officially under 150! And my thighs did budge a little, which was my main focus! Hurrah! Today I am wearing a pre-pregnancy pair of jeans and a shirt from 'the skinny days'. It feels really, really good.

In other news... I purchased a Bike Tow the other day... which is an attachment for your bike so a dog can run along side you safely. Safely as in for both you and the dog. I'm still waiting for it to arrive though - I think it will be great exercise for my 80lb mutt and I to do. But what did I wake up to this morning? 10cm of snow. Sigh, I thought we were done with this?

Anyways, that is going to be my exercise to try and tone up my legs/hips/bum region. I'll try and get a video of our first time out! Should be interesting considering 1) the mutt is afraid of bikes (as he is of everything) and 2) I am wholly uncoordinated (but do enjoy biking)... as is my dog. Helmets and knee pads please!

Talk to you soon!

Weekly Update

Hello everyone! So I missed last weeks update, as I was away brainstorming. I am so excited on where Zookenberry is about to go! I'll have to tell you guys more as soon as I get it finalized. Anyways, here is the low down;

Weight: 154 152.5
Bust: 39" 38.5"
Chest: 32"
Waist: 34.5" 33"
Hips: 40"
Thigh: 23"

Last week there was a 151.5 on the scale on update day, but silly me didn't document it so 152.5 it is. Which is still great! I'm slowly (but surely!) losing the weight, and am only 2.5 pounds away from my next goal of 150! I am going to try really hard this week to get down to it. It's a pound over my average weekly weightloss, but I'm so excited I think I can do it. I tend to do a lot better at weightloss when I am close to a goal, because I get so excited, haha.

My thighs are a pretty big problem area for me, and they haven't budged an inch (literally)... so I am going to focus my exercise on my legs this week, and hopefully I'll see some progress!

Anyways, as for wee one she is singing now! Or at least that's what I'm calling the new noises. It is so much better than the screaming, not crying - screaming. She wasn't upset, but she figured out how to make a screeching sound and would do it for every waking minute.... and now she sings! She makes adorable vowel sounds in a sing song voice all day now. So. Much. Better.

I hope you all are doing well! Talk to you soon!

Being an Accountability Partner

One of the keys to weight loss (and you've probably already heard me mention it a dozen times) is having an accountability partner. It is so easy to fall off track when you have only yourself to be accountable to; we can be really creative with our excuses when there are cookies to be eaten. However, your accountability partner is the one who will see through those excuses, tell you that you're being slightly ridiculous and get you back on track.

If you are an accountability partner to someone you have quite the responsibility. You should be talking with your partner at least once a day; asking what they've done to get active, if they're doing what they need to meet their goals, where they are struggling and what is getting them through. Make sure you know your partner's goals, motivation and inspiration. You may see your partner slipping off track even before they notice - stay alert and ready to give encouragement. When they are struggling use what motivates and inspires them, help them find something new to work towards and get excited again.

Plan activities together, even if you don't live close to each other. Do both of you have a similar desire to start jogging? Plan a day to start and them compare stories. It's a lot harder to convince yourself not to go, when you know your partner is going. Do both of you have a weakness for cupcakes? See who can hold out the longest, or come up with the best substitute!

Compare healthy recipes, explore new activities and watch each other's progress! Go through the daily Zookenberry blurbs together, and discuss your goals. Break out the worksheets and compare notes. This is not a lonely process, it's not meant to be.

Changing your life is not easy - but it can be fun, rewarding and very possible when you have someone along side you. All the effort you put in to being a great accountability partner to someone will come back to you - as they need to be just as much of a support system to you as you are to them, to be successful.

Reading Nutritional Guides

Reading about healthy foods, and learning which vegetables qualify as 'Super Foods' is much different than going to the supermarket and trying to decide which is the healthier brand of cereal. There are two ways to compare products, that are now required to appear on the label of any packaged food; the nutritional fact table and the ingredients list.

1. Nutritional Fact Table

The nutritional fact table summarizes the the percent daily values of the food contents. These contents include Calories, fat, carbohydrates, protein and 13 core nutrients (including fibre, vitamins and iron).

There are several important things to note when looking at a nutritional facts sheet. The first is the serving size, in this case '1 bowl' or 300 grams - in some cases, especially drinks, the serving size may not coincide with the amount you consume. For example, many 500 mL bottles of juice have a nutritional facts sheet for 250 mL (1 cup) of juice - so make sure to double all the values.

When comparing products, make sure you are comparing ones with similar serving sizes - or ones that you would typically consume. Granola bars, for example, may vary considerably in grams but you usually only consume one anyways so you can compare products.

The second thing to consider is the Calorie count - does the value seem appropriate for the purpose of the product? Light snack? Part of your dinner, breakfast?

Thirdly are the actual daily percent values. A good, quick, measure is that any value less than 5% is considered a 'little' and anything above 15% is considered a 'lot'. You should be choosing foods that have little fat (especially saturated and trans fats) and sodium (salt) and foods that have a lot of fibre, calcium, vitamins and iron. Another thing you do not want to see is cholesterol, which usually does not have a percent daily value because it is not part of a healthy diet. In cases where there are a lot of the good contents, as well as the bad (like in the case of this cereal) - the bad tends to outweigh the good. You should be looking for food that have BOTH a low content of the bad and a high content of the good.

2. Ingredients List

This is a list of the ingredients within the package ordered by their predominance by weight. In other words, the ingredient listed first is the ingredient which is present in the highest quantity. An ingredients list of "Sugar, Flour, Salt" means that if a pound of flour was used then more than a pound of sugar was used, and less than a pound of salt was used.

Confused by some of the ingredients listed? Just because you can't pronounce some of them doesn't mean that they are necessarily bad, but on the other hand some very commonly seen ones can be very dangerous! Click here for a list of ingredients and what they really are.

What is in Your Food

Below is a (growing) table of commonly seen ingredients in your food and what they really are. If you've come across one not listed, leave a comment and I'll add it shortly.

(Currently A Work in Progress)

Acetylated tartaric acid esters of mono and diglycerides

Active bacterial culture

Ascorbyl palmitate

Beta Carotene

Calcium carbonate

Calcium Chloride

Calcium Disodium Edta

Calcium pantothenate

Calcium propionate

Carob Bean Gum

Citric Acid

Defatted soy flour

Dextrose

Disodium guanylate

Disodium inosinate

Enriched wheat flour

Esters of fatty acids

Gelatin

Glucose fructose

Glucose solids

Guar Gum

Gum Arabic

Lactic Acid

Locust Bean Gum

Lysosyme from egg white

Malted barley flour

Maltodextrin

Mono & Diglycerides

Monocalcium phosphate

Monosodium Glutamate

Phosphoric Acid

Polysorbate 60

Polysorbate 80

Potassium chloride

Potassium sorbate

Protease

Pyridozine hydrochloride

Sodium Benzoate

Sodium Metabisulphite

Sodium metasulphate

Sodium Phosphate

Sodium stearoyl-2-lactylate

Sorbic acid

Sorbic Acid

Soy Lecithin

Sucralose

Sulphites

Vegetable monoglycerides

Vitamin A Palmitate

Wheat gluten

Xanthan Gum

Yeast

Daily Vegetables

Did you know, as part of your daily vegetable requirements you are supposed to have one 'orange vegetable' and one 'dark green vegetable' a day? Below is a list of vegetables that qualify;

Orange Vegetable:

• Sweet Potato
• Acorn Squash
• Butternut Squash
• Hubbard Squash
• Carrots
• Pumpkin
• Apricots
• Cantaloupe
• Mango
• Nectarines
• Papaya
• Peaches

 

Dark Green Vegetable

• Arugula
• Broccoli
• Chard
• Dandelion Greens
• Gai Lan
• Kale/Collards
• Mustard Greens
• Romaine Lettuce
• Spinach
• Mesclun Mix

So make sure to pick one from each list each day and remember that a serving of vegetables is 1/2 cup fresh, frozen or canned, or 1 cup leafy green vegetable. Or in the case of some fruits; 1 whole fruit (mangoes, nectarines, peaches etc).

Not Gone, Just Brainstorming

Hello everyone! Just a quick note to let you know that Zookenberry hasn't disappeared, I'm just reworking the process a little. I have some great ideas - it just requires a change of direction, I'm really excited though and hope you'll enjoy! Talk to you soon.

Sounds about right...

Forming Habits - A 3 Week Process?

You have probably heard the phrase "It takes 21 days to form a habit", but did you know where it came from?

A Dr. Maltz (originally a Plastic Surgeon) noticed that it took 21 days for amputees to cease feeling phantom sensations in an amputated limb. Further research eventually lead to the conclusion that it takes 21 days for the brain to make new connections, if constantly given the same information. Meaning our brains won't actually take the information we are given as more than a single occurance until it has happened for 21 days in a row.

This was then extended to the idea of forming habits (from meditation to jogging to raising one's self esteem), and has taken the self-help world by storm.

Does this mean that it will take you 21 days to form a habit? Not necessarily. It is just saying that it takes your brain 21 days to realize the new pattern. Mind you, this also means that if you are capable of performing the same activity for 21 days in a row and your brain creates the new pathway, it will be harder to not perform the activity - because your brain will think something is missing from your day. However, I only say that it will be harder, not impossible. Forming (or breaking) and maintaining a habit is all about motivation, determination and will power.

However, having a short term goal such as "I will eat 5 meals a day for the next 21 days" is much more effective than "I will eat 5 meals a day for the rest of the year". Plus! Knowing that it will get easier after 21 days is a very good incentive.

Spiced Caramelized Cauliflower

Cauliflower tends to be one of those forgotten vegetables yet it is incredibly healthy; a one cup serving has less than 30 Calories, almost your full daily intake of vitamin C, along with significant amounts of your dietary fibre, folate and vitamin K. Studies have also shown that cauliflower may even be linked to a decreased risk of cancer (due to its detoxifying affects) - for more on cauliflower's health benefits click here. Cauliflower also stands up well to being boiled (does not lose a significant amount of its nutrients) but you'll find I am a huge fan of roasting my vegetables. I find it tastes a lot better, and yes you might add a little oil or butter - but it is minimal, and you keep all the nutrients and give yourself some variety. This recipe is adapted from The Gourmet Pregnancy by Leah Douglas.

Ingredients
- 1 head cauliflower, cut into sliced florets
- 3 Tbsp melted butter
- 1 Tbsp brown sugar
- 1 tsp paprika
- 1/2 tsp cinnamon
- 1/2 tsp ground cumin
- Salt and freshly ground black pepper


Method

1. Preheat oven to 500 F
2. Combine cauliflower, melted butter, brown sugar, paprika, cinnamon and cumin. Season with salt and ground pepper. Toss to coat.
3. Place cauliflower on a baking sheet in a single layer and bake for 18 to 20 minutes. Serve cauliflower warm.

Comments
The recipe is actually "Spiced Caramelized Cauliflower and Candied Curry Pecan Salad", but the way the cauliflower is spiced makes a fantastic side to your meal on its own. Make sure to keep them in the oven until they look very brown in spots, I thought I burnt them the first time, but the darker ones were the best ones! This even won over non-cauliflower fans. Enjoy!

Weekly Update

Hello Everyone! So, my excuse this week is that it was a long weekend... so the Monday update is on a Tuesday (again)... maybe I should just change my weekly updates to Tuesdays, lol. Anyways, here are my stats this week!

Weight: 155.5 154
Arms: 11"
Bust: 39.5" 39"
Chest: 32"
Waist: 36" 34.5"
Hips: 41" 40"
Thigh: 23"
Calf: 14.5"

I'm so excited! Things are going really well, I'm losing inches around my waist and hips, which is really important for me AND this week marks my waist being under 35 inches - meaning I have a proper WC. Yay for officially being in the lowest risk bracket, for both BMI and WC.

In other news, my wee one is sitting in her high chair at the table now! It will still be a couple months until she starts eating solids, but it's one step! Which makes my "deadline" seem so much closer. I really want to teach her how to eat healthy, live healthy and to avoid the traps I have fallen into, and I know that doesn't start from their first spoonful of rice cereal, but even so. My goal is to be a great influence for her, teach her by example - and that means changing a lot in my life. But, it's one step at a time, right?

How has your guy's week been?

Day 2 - Working With Your Metabolism

Understanding your metabolism is key to weight loss. Your metabolism is not a function any one organ or tissue in your body performs but rather a process by which your entire body utilizes the fuel (food) you give it. Everything you eat consists of either fat molecules, protein molecules or sugar (carbohydrate) molecules which when broken down by your body have a certain amount of associated energy (or fuel). This energy (fuel) is counted in units - the calorie, and is essential to perform any and every function of life. Click here to learn more about calories. Your body's job is to then utilize this fuel or to store it.

For your body to utilize the fuel, instead of store it, your body must metabolize it. No matter what you are doing; sleeping, walking, running a marathon or typing on your computer, your metabolism is running. You are burning calories to even keep your vital processes running (for example: the muscles in your heart require energy to contract and pump blood through your circulatory system). However, your metabolism during all of these activities is not running at the same level. Although there are many cellular processes occurring while you sleep, it is not even close to the number of processes that occur while performing a strenuous activity. Your body needs a lot more energy during exercise (or even just wakefulness) than it does during sleep - and so your metabolism works at a much higher level to put out enough energy.

The higher your metabolism is running the more fuel you are using, and therefore the less you are storing as fat. If you are using more than you are ingesting then your metabolism begins to use the stored energy as well. So an important aspect of weightloss (if not the most important) is understanding your metabolism, and how to get it working at its highest level.

1. Metabolism Genetics

Not only is it written in our DNA for a person's metabolism to slow down as they age. But it's true - some people are blessed with a faster metabolism than others. You know who they are; the ones who eat and eat and eat, yet never seem to gain a pound? Yup. That's because of a higher than average metabolism due to genetics. If you don't fall into this category though don't despair, there are several ways to increase your metabolism to make your life a little easier.

2. Muscle Burns More Than Fat

It may seem intuitive now that you have a little more knowledge about your metabolism but; muscle burns more fuel than fat. Fat cells have very little function and so needs very little energy to sustain them, muscle cells on the other hand are used for everything we do. So pound for pound, muscle burns more energy than fat. Meaning someone who weighs the same as another individual, but has a higher percentage of muscle has a metabolism working at a higher level. This is why getting active is so important. Even 20 minutes a day will begin building muscle and increasing your metabolism.

You do not need to be at the gym for hours trying to burn off hundreds of calories to lose weight (you can, if you enjoy it - do it, but you don't need to). By slowly building muscle mass with small activities each day you're increasing the speed at which your body burns calories - and so less of the food you ingest is stored as fat.

So today's first goal is:

Incorporate 20 minutes of activity you don't normally do into your day.

And switch it up! Not only will it keep you from boredom-induced tears, but you'll be working different muscle groups every time. You also don't have to do 20 minutes at a time, but a 5 minute dance to your favourite song here, a fast 10 minute walk to the grocery store there and 5 minutes spent wrestling with your dog and you're done. You can click on 'Being Active' in the topics section on the right for a bunch of fun ideas on how to add activity to your life. You can also use this tracking sheet to monitor your progress, if you find that helpful!

3. Eating More

Another way to increase your metabolic rate is to eat more. No joke. Well, not necessarily more but more often. You metabolism is at one of its highest levels right after you eat, actually roughly 10% of the calories you eat with each meal are used just to ingest and digest the food you just ate. Your body has a ton of work to do after you eat a meal - and it continues to stay revved up for quite some time afterwards. If you eat 5-6 small meals a day, instead of the typical 3, you prevent your metabolism from dropping back down to a lower level.

You also prevent your body from entering 'starvation mode'. Your body is built to survive famine, maybe a little too well for our modern way of living. If you go too long between meals your body begins to go into survival (or starvation) mode - and any food you do give it is packed away as fat for use later, during the 'famine' that it expects.

So your second goal today is:

Try to eat 5-6 meals a day

Enjoy your regular 3 meals, but try to include a light, healthy snack between each meal, and replace your night time munching with a healthy snack. Cheese and crackers, an apple or other type of fruit, a bowl of yogurt or a granola bar - it doesn't have to be big, but it should be healthy and delicious. If you downloaded the tracking sheet I mentioned before, you'll notice it has space for you to track your meals as well! You can also find great snack and meal ideas in the 'Recipe' section on the right.

Enjoy your day, I hope you've learnt something, and I'll talk to you tomorrow!

Activity Tracking Sheet

Start tracking your progress! Download and print off this tracking sheet to monitor your weekly activity, as well as remind yourself of your goals.

Activity Tracking Sheet

Careful, it is currently uploaded on a free server, so watch out for the 'download' ads. The download button is a TEXT LINK near the bottom of the page. It is currently saved as a Word Document, if you need a different extension let me know!

Is Oatmeal a 'Super Food'?

Although I do not believe in the idea of one all encompassing 'Super Food', I do think that there are many foods out there that have unique and noteworthy benefits and should be incorporated into one's diet.

This morning I ran across this blog post posted on Health Habits, claiming that Oatmeal is indeed not a super food. The author brings up several good points about Quaker Oatmeal (the flavoured packets you add water to) and its very obvious unhealthy attributes. However, the author goes on to claim that oatmeal, in general, is not a super food and equates it nutritionally to other sugary cereal brands.

This got me thinking, and I decided to do some research on my own.

First off, the answer to the question "Is Oatmeal a 'Super Food'?" is a resounding yes. It is a great source of fiber, sugar free, has a high calcium and potassium content naturally and is often fortified with other nutrients. It is a complex grain that takes a lot longer to work through your system, thus lowering your chances of type II diabetes and making you feel full longer without crashing. It is low in salt and has no cholesterol.

If you're eating it for breakfast serving yourself up a bowl of oatmeal (1/2 C oats, 1/2 C milk and 1/2 C water) has only 125 calories, over 200 mg of calcium and even more potassium. The fat, sugar and protein content depends largely on the type of milk you have with it. Furthermore, oats are one of the foods that has actually been shown to lower cholesterol - especially when taken with orange juice¹.

The problem arises when you (or companies like Quaker) add sugars and flavourings to make the oatmeal a little more palatable. Instead of adding sugar, why not try fresh berries or bananas? Dried fruit also makes a delicious addition as well as being healthy.

Also, oatmeal is part of a healthy breakfast, not a whole breakfast. As Health Habits points out, you should be eating much more than 125 calories for breakfast, but along with a glass of orange juice and say a banana you are well over 300 calories, which in most cases makes a very sufficient breakfast. Remember that you should be eating 5-6 meals a day, not just 3.

So the author over at Health Habits is correct in the sense that prepackaged oatmeal is not a super food, it has been processed and unfortunately has a very high sugar content. However, this does not mean that all oatmeal is unhealthy - in fact just the opposite. Oatmeal, made from rolled oats (which is just as quick and easy, mind you) is a 'super food', and when properly incorporated into your diet could have some excellent benefits.

Calories

It is the word you have heard a thousand times; it has appeared in every diet book, it is on every piece of food packaging, it has turned into a marketing technique and seems to be the only thing people think about when trying to lose weight. But what exactly is a Calorie and is it that important?

The Calorie is actually a measure of energy. It is not some phantom particle in the food you are eating, but the amount of energy the food you are eating gives your body. (Scientific ramble: A Calorie is the amount of energy required to heat up 1000 grams of water 1 degree Celsius, or about 4.2 kilojoules). The food you eat can be broken down into three categories; fat, carbohydrate (sugar) and protein molecules. When these molecules are broken down in your body they release energy your body uses to function. Fat molecules have 9 Calories per gram and both protein and carbohydrate molecules have 4 Calories per gram. If our body is given too much energy at one time the energy is reverted back to a fat molecule and stored in our fat storage cells.

It is recommended that the average person have an intake of 2000-2500 Calories a day, but this is dependent on many factors; including age, height, weight and activity level. If you are interested in knowing how many Calories you should be consuming this is a good calculator. Although tracking Calories for the rest of your life is very unreasonable, a good exercise is the 'Calories - A Wake Up Call' I have posted here. Many people do not realize the sheer number of Calories they consume in a day, if you are curious what 200 Calories looks like, this is an interesting website.

No matter what you eat (besides water, which is Calorie free!) you are putting Calories into your body. Cheese puffs or celery, pizza or tofu; all food has Calories, or in other words; all food has molecules that your body is going to break down into energy and use... or store as fat. This is where the consideration of empty Calories comes in. Some people eat exactly the right amount of Calories in a day, or possibly even slightly less - yet are extremely unhealthy. You could easily eat enough chips to meet your daily allotment of Calories; however the Calories that come from chips can be thought of as 'empty' Calories or Calories consumed without nutritional benefit. Your body needs many nutrients to stay healthy; including vitamins, minerals and fibre, and to consume all the required nutrients within a 2000-2500 Calorie limit you need to be eating nutrient-dense foods. Nutrient-dense foods are those that have a high nutrient content per Calorie. Think of the comparison between an apple and half a glass of soda - both of which are close to 50 Calories.

So in short, the Calorie is a very important word when it comes to living a healthy lifestyle. You only want to give your body as much energy as it needs - so that it does not store excess as fat. You also want to make sure to eat nutrient-dense foods to ensure you are getting appropriate nutrition within the 2000-2500 Calorie range. However, do not get stuck in counting Calories if this does not work for you. Knowing approximations (ex: what a 500 Calorie meal looks like) is all the effort you should really have to put in.

Niether Am I....

Weight Loss Tracking Sheet

Start tracking your progress! Download and print off this tracking sheet to monitor your weekly weight loss, as well as remind yourself of your goals.

Weight Loss Tracking Sheet

Careful, it is currently uploaded on a free server, so watch out for the 'download' ads. The download button is a TEXT LINK near the bottom of the page. It is currently saved as a Word Document, if you need a different extension let me know!

Body Types

When considering an exercise program, or beginning a weight loss journey, it is important to know your body shape. Not only will it give you a better picture of your body's potential but it will show you which areas to focus on. Thinner body types will have to work much harder to gain muscle, while some body types will have to be careful to not gain too much muscle bulk. Determining where you gain weight the quickest can focus your efforts and encourage you along the way as you see the important inches drop off.

In general people can be divided into three groups; ectomorphs, mesomorphs and endomorphs. The diagram below depicts a male figure, but these classifications can be used for males and females.

Ectomorphs tend to be very thin naturally, with very little shape and muscle to their bodies - linear. They could be described as light boned or 'delicate' in the extreme case. Their limbs tend to seem longer and their shoulders tend to point downwards.

Mesomorphs are the athletic build. Medium boned and athletic looking naturally - they still have low fat levels but display an increased muscle mass. Shoulders are broader with a narrower waist.

Endomorphs are characterized by increased fat storage, especially around the midsection. They have a rounder face, trunk and thighs. They are set apart by a larger bone structure.

Important to note with these body types is that both muscle mass and fat storage can be altered, but bone structure cannot. These classifications are distinct for the simple reason that they are different. Was that redundant?

Furthermore, the female body type can be broken down into further categories depending on fat deposition; 'banana', 'apple', 'pear' and 'hourglass' (though these names can vary).

A banana shape is apparent when the waist is different from the hips and bust by less than 9 inches (though measurements can vary). Fat is deposited in the abdomen, buttocks, chest, and face first.

The apple shapes have a broad upper body, especially the shoulders, in comparison to their waist and legs. Fat is deposited mainly in the abdomen, chest, and face.

Pear shaped women have a larger hip measurement than bust measurement. Fat is deposited on the buttocks, hips and thighs first - then waist and upper abdomen.

An hourglass figure is one where the hips and waist have a similar measurement, with a thin waist. Fat deposition occurs on both the upper and lower body simultaneously, with the waist and abdomen last.

Although the majority of women will fit into one of these four categories, not everyone will. These are meant to be guidelines only - to help you better understand your body, do not be concerned if you have characteristics of more than one.

Taking Your Measurements

Taking your measurements weekly is a great way to watch your weight loss progress. Especially since some weeks you'll build more muscle mass than you will lose in fat - and though the scale won't show much progress your measurements may! It will also make you more aware of your body; where you gain and lose fat the quickest and what your trouble areas are. Although you cannot target fat loss, you can target toning exercises. It can also be encouraging when you don't see the weight loss yet, especially in areas you want it the most - losing inches, no matter where, is very reassuring.

When you are going to take your measurements, make sure to wear tight clothing (or only your skivvies!) - and make note of what you're wearing so you can use it every time. If you don't have an appropriate measuring tape handy use a piece of string and mark the spot with a pen, then you can measure the sting with a ruler afterwards.

Most measurements are fairly intuitive: arm, thigh, bust and calf are all taken at the widest part of each body part.

However, many of the rest are taken incorrectly. To properly take a hip measurement, you do not actually measure where your hips are but instead at the widest part of your derriere. For your waist you measure about halfway between your lowest rib and your 'hip' bone (actually your pelvic bone). This is approximately an inch above most people's belly buttons. For a chest measurement, the tape should go right below your pectoral muscles (women, this is right where the band of your bra lies).

Remember that the tape measure should touch your skin and be held taught but it should not compress any tissue. If you are starting to monitor your measurements weekly, you can use this tracking sheet to keep organized!

BMI and Waist Circumference

BMI and Waist Circumference (WC) are extrapolated from the World Health Organization's (WHO) recommendations and are two of the methods Health Canada and many other organizations use to classify health risk levels. Keep in mind if you are using this system that it does not work for everyone, especially those under 18 and pregnant/lactating women. Other considerations include certain ethnic and racial groups and adults over 65 years of age. Further information is available here.

1. BMI
BMI, or Body Mass Index, is a classification of health risk (not of body fat) developed from collected population data. Since we are looking to start living healthier, one of the key components is ensuring our lifestyles correspond to a low risk of developing health problems. Our BMI helps us determine our ideal weight where this is accomplished.

BMI can be calculated directly by using the formula (weight in kg)/(height in m)². Or by using a straight edge on a Weight vs. Height graph like the one below; your BMI would be the dotted line closest to where your height and weight intersect. Another method is a BMI table, one is pictured below as well. (Or if you're online use a BMI calculator).

Taken from www.healthcanada.ca/nutrition

Your BMI value is then used to classify which BMI Category you fall in, which then has an associated level of risk. These 'risks' I keep talking about include affinity for type 2 diabetes, heart disease, sleep apnea and certain cancers - to name a few. The BMI categories are;

Underweight (BMI < 18.5) - Increased risk
Normal weight (BMI 18.5 - 24.9) - Least risk
Overweight (BMI 25.0 - 29.9) - Increased risk
Obese Class I (BMI 30.0 - 34.9) - High risk
Obese Class II (BMI 35.0  39.9) - Very high risk
Obese Class III (BMI 40.00+) - Extremely high risk

2. Waist Circumference (WC)
Along with BMI, your waist circumference is a very important part of determining your health risks. It helps distinguish between the common body types; such as hourglass, apple and banana. Click here for more information on body types.When fat accumulates around the organs (like in the apple body shape) it is actually more detrimental than when it accumulates elsewhere. It puts pressure on key organs (like your liver) and inhibits optimum performance; thus increasing your risk for health problems.

For women a WC anywhere over 35 inches has increased risk, for men it is a WC anywhere over 40 inches. For instructions on how to take a proper measurement of your waist click here.

3. Using both BMI and WC
When used together, BMI and WC can give you a more accurate evaluation of your health risk levels. BMI can be used in conjunction with your WC only when your BMI is between 18.5 and 34.9. When used together the new risks associated with the BMI categories, if your WC is over the maximum recommendation are;

Normal weight (BMI 18.5 - 24.9) - Least risk Increased risk
Overweight (BMI 25.0 - 29.9) - Increased risk High risk
Obese Class I (BMI 30.0 - 34.9) - High risk Very High Risk

So, keep in mind, if you have a body shape where you tend to accumulate fat around your centre, you may have to a) focus on that area, especially with toning exercises and possibly b) work towards a slightly lower BMI in the 18.5 - 24.9 range to obtain a proper WC.

Weekly Update

Hello all! So this is my first weekly update, I'll be putting this up every Monday (yes, I realize it is Tuesday today... the wee one decided not to sleep much yesteryday) as I journey along with you. It'll be more personal than the rest of Zookenberry, my struggles and victories and such. First; the weekly stats:

Weight: 157 155.5
Arms: 11"
Bust: 39.5"
Waist: 36"
Hips: 41"
Thigh: 23"

This week has been very encouraging, but has definitely had its ups and downs emotionally. Raspberry just finished another growth spurt (She's now 3.5 months wearing 9 month clothing!! Whoah.) and so has been super cranky, especially with early teething going on. That said, she has also started laughing this week! It's pure magic. I can't get enough of her, even with the cranky. But the cranky days have left me drained at night, all I feel like doing is sitting infront of the television with my typical bowl of chips. I haven't even had the energy to take Zookes out for his nightly frolicks in the snow. (The fact that it has been less than -20 degrees most nights hasn't helped either).

Overall though I've eaten healthy, enjoyed myself and am back up and running this week! I hope you are all ready to take on the week too! Talk to you soon.

Being Active - Dance Party

You'll probably hear me say a thousand times that a gym is not the answer for being active. A gym is good to build muscle and for training. If you're just looking to add a little activity to your day you need to find something fun to do if you want to stick to it. AND it doesn't have to be the same thing everyday. Just try and get in at least 20 minutes of activity... that's all you need to do to reap huge physical (and mental!) health rewards. So this 'Being Active' blurb is something I'll post once in awhile with ideas for you to try out. Have fun with them! And let me know if you have an idea!

One of the most fun activities I like to do to get my cardio is a private dance party. I close the door, I turn up the volume and I dance for 30 minutes. I go all out, like no one is watching (because no one is), I work up a sweat, I pull out the running man, practise the shopping cart and pretend I am Michael Jackson. You should definitely give it a try, not only is it fun - but practise makes perfect! (I'm working really hard on the Carlton right now...)

I've compiled a couple playlists for you on Youtube to get you started. But it works best if you pick a set of your favourite songs, just make sure there's a couple slower ones to take a breather during! Enjoy!

Feel Good Songs (ex. Walking on Sunshine, It's Raining Men, Mambo #5)

Hit List (ex. Just Dance, Club Can't Handle Me)

Oldies (ex. Do You Love Me, The Twist, Yes)

Legendary Moves (ex. Thriller, Kung Fu Fighting, The Carlton Dance)

Also, this is a great time to use your Wii or Kinect or DDR for some exercise. Just Dance/DDR and the like are actually a really good work out and are a lot of fun if you get a friend or two to join in. Just remember; exercise isn't meant to be boring. If it is, you haven't found the right one for you yet - don't torture yourself, keep looking!

Day 1 - Setting Your Goals

Whenever you decide to make a change in your life, setting goals is one of the best motivational tricks. However, they are also one of the worst pitfalls. People often, especially with weight loss, set unattainable or unrealistic goals. Worse yet is when they set intangible goals. What I mean by this is, for example, that the goal "I want to lose 100 lbs by this time next year" is very reasonable, but is too distant - a year is much too long to expect yourself to stay motivated without a reward. Then, because it was a realistic goal, the individual who set the goal feels even worse for having 'failed'.

Remember;

Goals are set to motivate you.

Not to define your success or to make you feel guilty.

When goals are used properly they can be one of your most valuable tools for weight loss and for obtaining a healthy lifestyle. They just have to be used properly. So that is what today is about; setting up and using goals.

1. Goals have no concept of pass or fail

The first thing I want you to do is forget about the concept of failure. You have already decided to make a change, so you have already succeeded; there is no failing now. You are on your way to a healthy life and no matter how long it takes you to reach your final goal you have succeeded. As long as your are on the path to a healthy life you have succeeded. Notice how I said 'on' the path, and not 'moving forward' on the path? No matter how bad of a day you've had, no matter how many Oreo's you've eaten, if you still want to make changes to your life and live healthily you're still succeeding. 

Goals you set have no concept of passing or failing. They are motivational tools, they make people work harder because it feels so good to accomplish what you set out to do. I'll say it again (at the risk of sounding like a broken record): goals do not define your success. They simply make it easier to achieve your desire to get healthy.

2. Realistic Goals

The next step is understanding what is realistic for you, in both the short term and long term. Right now I will focus on weight loss goals and as we learn more together we'll set more goals revolving around healthy eating, activity levels and more.

Let's first set up a long term weight loss goal. The best way to do this is to use your Body Mass Index (BMI). You can calculate yours here by typing in your height and current weight*. Use this number to then figure out where you lie on the spectrum:

Underweight = <18.5
Healthy weight = 18.5–24.9
Overweight = 25–29.9
Obesity Class I = 30.0 - 34.9
Obesity Class II = 35.0 - 39.9
Obesity Class III = 40 or greater

If you do not currently lie in the 'Healthy Weight' range then your goal could be to reach a BMI of 24.9. Or go ahead and plug in different weight values in the calculator, find one that you would like to see on the scale, and lies in the 18.5-24.9 range. This weight is now your long term goal. If you would like to learn more about BMI and Waist Circumference and the associated health risks, click here.

As for short term goals, we need to figure out the steps to get to your long term goal. Unless you know you work best with pressure do not set deadlines on your goals**. Think of them as milestones instead, and make sure you set enough of them so that there's always one just within reach. For example, let's take 'Zookes'. He is 200 lbs, and stands at 5'7 inches. Meaning his BMI is 31.3. A great set of goals for him would be;

Long term:

• Reach 130 lbs. (BMI: 20.4)

Short term:

• Get out of Obese category (190 lbs)
• Lose 20 lbs (180 lbs)
• Lose 30 lbs (170 lbs)
• Get out of Overweight category (159 lbs)
• Lose 50 lbs (150 lbs)
• Lose 60 lbs (140 lbs)
• Reach Healthy midpoint (135 lbs)

Write yours down somewhere. (You can be more creative then Zookes though, it doesn't have to jump 10 lbs every time) Stick them on your fridge, on the inside of your cupboard, on the mirror in the washroom. Somewhere where you can see your progress and be encouraged. 

3. Staying Motivated

Along with setting your goals you need to set up two very important things to stay motivated; rewards and accountability. Rewards will give you the incentive you need to meet your goals, and accountability will help you stay on track if you start to stray. One of the best ways to stay accountable is finding a partner to follow you on this journey. If you don't know anyone right now, you can sign up and I'll set you up with someone who has similar goals, so you can help keep each other going. Below is a list of other ways to stay on track.

Accountability

• Set up a blog. Post information about yourself, your progress, your struggles and your victories. It may even inspire others to start their own journey too. I'll even link it down in the Zookenberry friends section below, just comment below with your URL.
• Introduce yourself to the group. Send me an email with a quick intro and you could be one of the 'Featured Friends' below, or get your own post on the blog. You could also comment below with a quick intro.
• Find an accountability partner. Whether it is a personal friend, family member or one of us. As long as it is someone you trust and someone you know you can go to when you're having a rough day.
• Most important though is to be accountable to yourself. Put a sign up on your mirror, put a sticky note on your door, write your goals on the calendar, what ever will remind you that you've made a decision to be healthy. I have also found that a distinctive bracelet (or watch) will help too. Not only does it go everywhere you go, but people will ask you about it.

Rewards

• Use a weight loss meter
• Take measurements weekly (and post them on a blog!). If you want more information on how to take proper measurements, click here.
• Set the money you need for your favourite treat on your dresser (don't actually buy the treat until you've met your goal)
• You know yourself best for this section! What motivates you? Yellow polka dot bikinis? A picture of your kids? A trip to the movies? I'd love to hear your ideas!

4. Conclusion

That is all I want you to do for today. Set up your goals and your rewards, then find a way to keep yourself accountable. You can start using this tracking sheet to watch your progress. Find a bracelet, make a sign for the mirror or lock away your chocolate until you meet your first goal. Remember: everyone is different, what motivates you isn't what necessarily motivates the next person. Find what works, what gets you excited and what will push you when it's hard.

And don't forget to introduce yourself and let us know why you've started Zookenberry and what you're doing to make your life a little healthier! See you tomorrow!

*Disclaimer: This calculation has limitations, and does not factor in genetics, or all ethnic groups,among other things. Use with discretion.

**Especially right now, we'll go more into detail soon on healthy and realistic weight loss rates.

Introduction

I am having trouble deciding how to introduce this blog - it's not just a blog, it is meant to be a book of sorts. It has a definite beginning and end. However, I didn't want to just write a book, I wanted to interact, to show video, to engage my audience in other ways then through just text. Why? Because there is no step-by-step guide to living healthy. My experience has shown me that it is a journey, that if taken together it is a goal we can all achieve.

Having said that, I am sure I will refer to this blog/book (.. blook?) as a guide from time to time. If only because I lack a better word. Zookenberry is meant to be an information source, a support system and a community where people at all stages can come and learn. There is a plethora of mis-information available out there and much of it has been ingrained into us as truth. I hope that my research will be valuable to you, and hopefully inspire you to change your life for the healthier.

Originally I was going to call this blook "The Zookenberry Diet", for the simple reason that a Zookenberry does not exist... nor does any super food/super secret trick that can make you lose weight and live healthy. If there was, don't you think we all would have found it by now? This title is still up for debate though and for now will remain simply "Zookenberry"... because not only is this not a diet, but I despise the very thought of a diet.

Life is meant to be enjoyed.
Food is meant to be enjoyed.

Neither life nor food is very enjoyable when it becomes a chore, when they are limited and controlled by a diet, when guilt is the main emotion because you aren't able to live by those limitations or when rebounds happen and your situation seems even worse than before. No wonder so many people live unhealthily; the media puts out an unattainable image for us and then the weight loss industry adds on a million and one ways to achieve this image - yet none of them work. Zookenberry isn't set up as a cure-all, but instead works on the individual level - finding what motivates, encourages and inspires each person.

For almost a decade now food and nutrition has been a passion of mine, and now that I have a 'few' extra pounds after having my daughter, being healthy is all the more important to me. Not only do I want to feel good about myself again and get my energy back, but I want to be a good influence for her.

That is where Zookenberry comes in. It will be our journey together to change our lives, without guilt, and without rules and limitations. Instead it will be a learning process, with slow and sustainable changes to our lives that will hopefully have some wonderful side effects.

Interested? Click here to read "Using Zookenberry".