Wellness Archives - Lemon Tree Nutrition

Trauma, Grief and Health – Podcast

Today I am chatting with Sara. Sara and I initially intended to chat about diabetes, yet this episode quickly turned into talking about something else. An intricate pathway which led Sara to where she is today has impacted her health and she openly and beautifully talks about it. This episode is yet another reminder that there may be some events in our lives that could most likely turn into underlying triggers and translate into health challenges later on in life.

Sara, now in her late 50s, expresses quite a few invaluable points that will remind us all of the interesting and complex collaboration between the body and mind.

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A Fitness Competition at 38 – Podcast

Today my guest is Stacey who joined a fitness competition when she was in her late 30s and as a mother to a very young child. Stacey shares with us parts of her personal experience as a competitor and provides some valuable tips.

Whether you are considering joining such a competition or simply intrigued by this fascinating world, this episode is a treat. As this podcast is about realistic healthy living, even if a fitness competition is not down your alley, I highly recommend listening to it as there are some great insights about the overall thought process, nutrition and mindset.

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What is a Realistic Healthy Lifestyle – Podcast

What does healthy living means to you? What does that concept trigger in your head? A healthy lifestyle can mean different things to everyone. For some, it may be perceived as something unattainable thinking that such a lifestyle is too difficult to maintain. While for some, it is already a part of what they practice regularly.

I personally think that there is some kind of an ideology behind the concept of a healthy lifestyle which makes it sound almost intimidating. So in my practice as a nutrition professional, I always put emphasis on realistic solutions. Let’s admit it, life is already challenging, so why make it more with choices that sound great on paper but may not be practical?

Because a healthy lifestyle is such a wide term, I thought that maybe I should dedicate the very first episode to my take on the basics of realistic healthy living.

I have come up with what I think to be the top 7 components of healthy living. These of course can be broken down into further files and folders but my intent is to keep it simple for now.

The following 7 components can serve as general points that we all could look into and see if a modification is in order.

Whatever you decide to do, please check with your doctor first.

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What to expect from the RHL podcast

Thank you for being here! Have a listen to this short intro so you know exactly what to expect from my podcast. I am excited to share some helpful information that can support and encourage you as you pursue a healthier lifestyle.

If you wish to support me and my podcast, it is easy, simple and free: Please click the ‘follow’ or ‘subscribe’ button and if you wish, please share it with anyone that could possibly benefit from it.

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5 pointers before starting a fat-loss program

The formula for weight loss – energy in versus energy out – may be simple but, for most of us, is not easy. What I have learned over the years of working with a wide variety of clients is that the reasons for overeating are many and can be different from one person to another. Some reasons may stem from physiological, emotional, and/or mental struggles, which means that when we want to lose fat, everything should be taken into consideration and not just the mathematical formula.

Dig in for your real reason

Ask yourself why you want to lose weight and be as honest about it as possible. Throughout the years of my practice, I have heard a variety of reasons, some of which are: To be able to receive compliments that will make me feel a certain way; for health reasons; to fit into certain clothing as I used to; to satisfy someone else’s wish about my weight and many other reasons. Please dig deep and find out your personal reason and ensure it is a good reason which will keep you motivated throughout the process.

Prioritize your health

In order to lose weight, you will need to provide your body with less energy than it is used to. That can cause some fightback from your body while it adjusts to the new, lower energy input. Therefore, before starting a weight loss regime, ask yourself whether you are physically healthy. Check with your doctor and get his blessing. You see, when we are not healthy, our magical body does a lot to deal with the illness and uses many resources to improve on that issue. Adding another big task such as weight loss is not always beneficial. Yes, there are certain illnesses that weight loss could help with, but in such cases, the process has to be done in a very specific way.

Put the scale away

In a normal fat loss program, fluctuations in weight and the way we eat are common. One day you can stick to the program religiously and the other you are invited to a party where you indulge and stray from the program. Our body is not built to have the same weight 24/7/365. Some days we retain water, some days we are menstruating and some days we moved a bit more. The number on the scale can drive us crazy and, most importantly, it does not tell us much about the composition of the weight we have lost or gained. So consider putting the scale aside. Good feedback for your weight loss would be the way your clothes fit you as you progress with the program.

Consider working with a professional

Before starting a fat loss program, there may be some questions you want to ask yourself. Some examples are: Which weight loss diet should I go with? What is the best and most suitable for me? Is the diet I am going on sustainable, healthy and safe? Remember that trendy diets are just that – trends. Most of them do not work and if they do, more often than not, they are not sustainable and/or safe. Your new diet should be personalized and fit you based on a large range of factors that are unique to you.

Let them be

So your auntie, co-worker, mother and friend all have something to say about your choice of diet? That is their problem, not yours. Do your research for the best and safest solution for you, put your head down and do what you need to do to get to your goal without allowing anyone to discourage or confuse you. As we are exposed to so much information about nutrition, so much of it can be unsafe, and mostly – not considering you. Many diets are general and may or may not work for you and be safe for you. You are unique and so is your fat loss path. If you can, work with a professional and stick to your plan.

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Should we consume superfoods?

The term superfood is quite magical for those of us wanting to improve our health. Think of exotic berries or ancient seeds that can provide us with nutritional benefits like no other food. But should we dig deep into our wallets and invest in such foods? Let’s explore:

What does the term superfood mean?

When the term superfood is used, it usually refers to a certain food item being exceptionally dense in nutrients. That means such food would have a relatively larger number of nutrients per gram, might be linked to certain disease prevention, or may provide certain advantages beyond its nutritional ability. However, it is important to understand that the term superfood is not regulated nor scientifically based but is more of a marketing term.

What are some examples of superfoods?

The American Heart Association references these so-called superfoods as legumes, dark leafy greens, certain berries, some nuts & seeds, salmon, green tea, avocado, garlic etc. However, the AHA also clearly points out that only consuming superfoods will not make us healthy.

Which superfoods are the best?

One of the most recent hypes was about blueberries. There is no doubt that blueberries are truly fabulous being high in antioxidants, can inhibit the growth of cancerous human colon cells, and can help in protecting the body from free radicals. But what if you don’t like blueberries? Would that mean you would be missing out on these benefits and cannot get them by eating other fruits or vegetables? What about apples, bell peppers and carrots? These have not been categorized as superfoods yet, so should we put less emphasis on eating them? Do they not provide great health benefits? Most plant foods provide a wonderful package of valuable nutrients that contribute to our health in different ways. Focusing on consuming a variety of whole foods is an important part of healthy eating.

What about the research done on superfoods?

Research done on a certain type of berry or seed will provide more knowledge about that specific food. However, it does not mean that other food items which were not researched are not beneficial to us. The known phrase “an apple a day keeps the doctor away” probably increased the sales of apples, but does that mean that oranges wouldn’t help do the same? What about pears, spinach and cucumbers?

Should I invest in superfoods?

As marketers want to increase sales, they take an already-perceived-as-healthy food item and sell it for a higher price by marketing its unique qualities that could contribute to our health more than other foods. It is important for people seeking to improve their health to understand that we need to manage the different components of a healthy lifestyle in order to achieve such a goal.
At the end of the day, whether to buy superfoods or not is a personal choice. My concern is that this fancy term can advertise the wrong notion that healthy eating is pricey and out of reach to the majority.

My hope with writing this is twofold: To create awareness of fancy marketing words that may cause unnecessary confusion, overwhelm and a big hole in our pocket, as well as to reiterate that a healthy lifestyle is accessible and can be done by most. If we really want to improve our health, we should probably focus more on eating enough fruits and vegetables daily, consuming a variety of wholesome foods, keeping active enough, sleeping well, staying well hydrated, enjoying a nourishing social life and surrounding ourselves with love.

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How to Maintain a Healthy Relationship with Food

We often talk about our body using the car analogy – “Fuel your body”, “treat your body as if it was a luxury car”, “you can’t run on an empty tank” etc.
While these are great analogies, still a car is a machine. We have emotions and we do not just eat food for energy.
Now more than ever, we consume foods that nourish an emotional, social or psychological aspect of our life, and that’s okay. It may become a bit of an issue when these are the main, or only, motivators to eat.
Creating a healthy relationship with food takes a conscious effort. Whether you have been feeling a bit out of touch with your personal relationship with food, or need a boost to make some improvements, here are 5 practices to consider:

1. And the prize goes to...

As a kid, did your parents promise you dessert only if you finished your broccoli? Alongside the good intentions, this innocent sentence may have instilled in our brain that sweets and desserts are a reward. So now that we are all grown up, we can put in some work and gradually erase that message, while making our own rules which support a healthier approach to foods.

2. A relaxed approach.

A relaxed approach to eating does not mean you can eat whatever you want any time and throw away all your health goals. A less restrictive approach enables you to eat when you are hungry, enjoy some birthday cake if you want to, and not to beat yourself up for deviating from your eating pattern. It allows you to see food both as an energy source and as pleasure. Imagine a long road with little stops on the way where we get to take a break and once we’re ready, go back to our main road.

3. What are you craving?

The media and some health professionals tell us it is beneficial to replace the “real thing” with alternatives or “healthier” options to what we really crave. Cravings are caused by a variety of reasons. Some may be physical, emotional, psychological or a combination of these. Yet, it is okay to crave a chocolate chip cookie and eat exactly that, instead of going for a more nourishing choice which may or may not fullfill that craving. We may end up consuming more foods which do not satisfy the craving because we really wanted a chocolate chip cookie. If we consciously practice listening to our body and removing guilt, we can find that place where we can eat the cookie, enjoy it and move on with our life.

4. That hungry feeling.

Our magnificent body communicates with us regularly. Sometimes in more than one way. We would highly benefit from listening and embracing what it tells us. Being in tune with our hunger cues can help us eat when we are hungry and stop eating when we are satisfied. However, how many times have we eaten because of social pressure, something smelled really good or it was lunchtime but we were not really hungry yet? Or, maybe the opposite – have we suppress our appetite because we were busy, it was too early or too late, we just had a snack etc. Reconnecting to the feeling of subtle hunger and satiety is something we need to mindfully practice and accept as the cues to help us decide whether to eat or not.

5. Allow flexibility.

There are so many different weight-loss diets out there, of which the majority are too restrictive, making them unsustainable. Some may cause us to put back the weight, and some affect us in a negative way to the point we develop unhealthy relationships with food. Being flexible with food choices allows us to maintain a certain way of eating while permitting ourselves to deviate from it when we want to. A romantic dinner that involves a scrumptious dessert, a glass of wine with girlfriends once in a while, or occasionally replacing a healthy meal with a take-out order because we are too exhausted to cook. Allowing flexibility in our way of eating will support a less strict approach to eating and will assist with a healthier relationship with food, long-term.

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7 important things to know about protein intake

How much protein do we really need? How do we get enough of it? Should we follow a high-protein diet?
Protein is found in every cell of our body and has many functions. It is involved in many chemical reactions and is an important macronutrient for putting some meat on our bones, making blood, skin, hair, enzymes and more.
To keep our body in a healthy state, the recommended dietary allowance (RDA) per day for an adult is 0.8 grams of protein for each kilogram of body weight. However, depending on our sex, age, lifestyle, frequency and intensity of physical activity, goals and other factors, an individual may need more than that. Let’s look at some important points to consider:

1. Too much of a good thing

Although protein is an important macronutrient, the expression “the more, the better” does not apply to its daily intake. A healthy diet should consist of all 3 macronutrients which are properly balanced and designed to the individual and their personal goal.

2. Remember your personal goal

Different people may have different goals when it comes to weight management, health and fitness. If someone is a bodybuilder, while your lifestyle is sedentary, the amount of protein requirements will be substantially different for the two of you. Your protein intake should be matching your goals, life choices, biology and other factors. Remember we are not all the same.

3. Consider the source of protein

Protein can come from animal and plant foods. When choosing your protein, remember it comes in a package that normally includes other macronutrients or other characteristics. For example, animal protein such as beef, chicken, fish, dairy and eggs, will also include some fats. While fats are an important macronutrient, some animal protein provide high amounts of saturated fats aside from protein. Saturated fats should be consumed in moderation.
On the other hand, protein from plant sources may have a reduced bioavailability. Being aware of that and incorporating cooked veggies and grains into our food intake can help increase bioavailability.

4. Adjust the total food intake

When our goal is to maintain or lose bodyweight, whenever we increase the intake of a certain macronutrient, we should make adjustments so we do not consume more food than we require. Meaning, if you have not changed anything in your diet except increase your protein intake, you may experience some weight gain due to overconsmption of calories. Swapping foods can be a good solution in this case. For example, instead of snacking on a couple fruits, swap with a few carrot sticks and hummus dip, while maintaining a similar caloric amount.

5. Get to know your protein powder

Some people may choose to incorporate protein powder into their food intake. While such powders are a great way to supplement our diet with protein and a great solution when you are in a hurry or on the go, we should learn what is really in our powder. Such powders may come from different sources (dairy, eggs, plant-based) and can often contain other ingredients such as vitamins and minerals, thickeners, added sugars or other sweeteners, as well as artificial flavouring. When choosing a protein powder, make sure to read the nutrition and ingredient labels first and see if you are okay with the final product.

6. High-protein diets

A very high-protein diet normally encourages an extremely low carb intake which may translate into overall minimal consumption of fruits and vegetables. While high-protein diets may offer certain benefits to certain people for a limited time period and under clinical supervision, studies have shown over and over again that daily consumption of enough fruits and vegetables contributes to our health in many ways and can be helpful and even preventative for many diseases.

7. Protein for vegetarians and vegans

Getting enough protein from non-animal sources is possible. Although a bit more planning may be required, achieving the protein intake requirements only through plant protein can be done. While vegetarians who eat dairy, eggs or fish can meet their protein intake requirements quite easily, vegans need to plan a bit more but can still get enough protein regularly. A common concern in some vegetarian diets or a vegan lifestyle is unintentionally creating a deficiency in certain vitamins and minerals. If you plan to become a vegetarian or vegan, a professional nutritional guidance or in-depth planning should be done to avoid such deficiencies.

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How to Make Healthier Choices on a Budget

A common misconception is that a healthy lifestyle is expensive and only a minority can afford it. Often, when picturing a healthy lifestyle, images of expensive gym memberships, pricey organic produce and some high-cost environmentally-conscious products. While there is definitely a lot of money in the health industry, the wonderful news is that living a healthier lifestyle can be done with little financial investment. In fact, you will find the investment is more of a time & effort one, rather than financial.

The important thing is to be willing to make small changes, start making them and keep consistent. With time, these can help you improve your current situation. It is the little changes we do that slowly and gradually impact our own lives for the better, our community and if we are patient enough, the environment we live in.

I came up with a list for you to have. You are more than welcome to adopt one or multiple suggestions. Please share this with people you think could benefit from it.

1. Cook more at home.

This will save you a lot of money and will provide you with more control over what goes into your food. Eating out or ordering take-out can add up in both money and less healthy choices.

2. Buy seasonal produce.

No one has to have grapes in the winter or oranges in the summer. Imported produce can be pricier and sometimes less nutritious due to longer storage and travel time. Someone has to pay the price of travel and storage and that would be you.

3. Make your own protein/granola/energy bars.

Most recipes available online are easy to follow and most bars freeze well. Most recipes use products that are available at home or can be found in any superstore. Keep a stash in the freezer for you to grab & go.

4. Try frozen veggies & fruits.

There are times throughout the year where the variety of fresh produce is small, or what is available is pricey. Frozen options can often be as nutritious as fresh, and it is better to choose frozen than to not have any fruits and veggies at all.

5. Go for daily walks.

Whether it is a long stroll or a short fast walk, with or without added weights, the benefits of walking are frequently underestimated. It is a great exercise, can be adjusted to any fitness level and can be done by most people year-round.

6. Reduce intake of expensive meats.

Instead of having beef, chicken, turkey or fish daily, consider replacing a few meals per week with a vegetarian option such as lentils and beans dishes, eggs or tofu.

7. At-home cosmetics.

Consider using good quality olive oil or coconut oil to replace some cosmetic products such as hair masks, makeup removers, lip balm and lotions. Often these oils are available at home and are a much cheaper and healthier option than chemically-heavy cosmetics.

8. Double up on your favourite dishes.

When cooking your own meal, consider doubling a recipe to freeze and enjoy later. It will save you time and effort and maybe even help you refrain from ordering take-out.

9. Online exercises library.

Search online for some safe, at-home exercises that require no special equipment or conditions, and use body weight and a small space. There are many completely free options out there that can fit any style and fitness level.

10. Relax for free.

Instead of going to an expensive spa or for pricey massages, try relaxation methods at home, such as meditation, listening to calming music, stretching and/or breathing techniques.

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What if I don’t like to exercise?

“I don’t like to exercise”. “I don’t have time to exercise”. “I can’t afford to go to the gym”. “I will never attend a gym class”. “I’m not comfortable with other people seeing me exercise”.
Maybe you resonate with one or more of these statements. You are not alone. Exercise, for many of us, can be attached to certain emotions that can detain us from doing physical activity although we all know it is one of the components of a healthy lifestyle. But when we are reluctant about it, some choose to completely stay away from exercise to avoid any challenges, discomfort, or even disappointments.

Physical activity can also bring up a certain image in our minds that makes it feel even less attainable. This lean, energetic, healthy-looking person with a zest for life, works out 5 days a week and always watches what they eat. That can be intimidating and might even make us feel more discouraged.
I get it.

But what if I told you there is an underrated way to keep active, without any special equipment, designated clothes, membership to any facility or a long commute?
What if I promised you no special skills are required?
What if I assured you anyone can do that anywhere, and anytime?
And, it can be as beneficial as many other forms of exercise!
Sounds good?
Keep reading.

One of the best, most underrated exercises which provide us with a wide variety of benefits and requires very little is walking.
All you need is a comfortable pair of shoes. That’s it.
You can have full control over how far you will walk, how long, how strenuous it would be, when, where, with a company or by yourself.

Still need a bit of a push? Here are some helpful points to keep in mind:

Energizing

A short walk outside in fresh air has been shown to increase energy levels and help with exhaustion. It might be the fresh air, the change of scenery, the increase in endorphins that help us feel happier or all of these together.

Social time

Need to catch up with a friend? You could go for a walk together. That could also help with accountability and encouragement.

Music to your ears

No time to listen to music, favourite podcast or audiobook? Go for a walk with your headphones and catch up on these on your walk.

Wintertime

Too cold in the winter or the pathways are icy? Try walking at the mall. No fresh air, but you still get the movement. You can do that on your way home from work.

Walk the dog

Having a dog can help us commit to going for a walk daily. Don’t have a dog? Imagine you have one to help you commit in the same way.

Emotional health

Studies show that walking in the fresh air can contribute to our emotional health.

Repetition is key

Going for walks daily can help your body get used to the new habit and crave it. After a while, you may notice that you need your walks and can’t wait to get out there.

Lower chance of injury

If you take the necessary precautions (ice, snow, rain, heat, traffic etc.), walking can be one of the safest forms of exercise.

Walk for sleep

Going for a walk can help with falling asleep faster and staying asleep. Make sure there is enough downtime between your walk and bedtime to allow the body to reduce endorphins and relax.

Enjoy your walk!

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