Remedie for cold days and dark mornings::Salsa

Getting into my car at 5:30am when it's dark and cold is just...not fun. I can feel the winter months creeping up on me. Longing for the warmpth that summer offeres I pop in a Salsa CD. Magically I am teleported to a warm destination, my hips start to to move and suddenly the heat from the music invades my whole body. Folks Annette has left the building (do not fret I still have two hands on the wheel and eyes fixed on the road:)

Arriving at my destination I am thankful for the 20min fiesta! I feel awake, pumped and happy to be alive (all at 6:00am in the morning, with out caffeine I might add).

This morning I salute the countries and cultures that have brought us Northerners the gift of warmth and love that Salsa offers . I encourage those of you who are mourning the change of seasons to take a dose of this live giving stuff. Go take a class, hit up a club or simply enjoy on your Ipod. This time of year (well anytime of year actually) it's guaranteed to put a warm smile on your face.

http://www.youtube.com/watch?v=Mv1ZsSrE03o

Muchos besos,
Annette

The Fight

This morning for the first day in a while I awoke and felt depressed. Don't get me wrong I have fought this battle many times before, but for some reason I thought I was out of the woods. I didn't want to get out of bed, I didn't want to read and do my daily devotions, I didn't want to eat healthy or exercise. Can anyone feel me on this one? It seemed like there was something at war with me, something that didn't want me to do anything that might make my situation better.

O.K so million dollar question....What did I do?

Eventually I got up, did some reading had a some what healthy breakfast
-Yogert, honey, oats
-Bran, rice milk, w too much brown sugar
-tea

Then I did it...what I really REALLY didn't want to do.

I ran. Some hills, some sprints, walked when I needed to and talked to and cheered on others who were also out and about on this blistery day.

Ask me if I feel better now?
Yes, yes I do. Not perfect, there is still "stuff" going on. But the positive thing is that I am not a lump on my bed feeling sorry for myself.

Why am I sharing all this with you?

In hopes that when you wakeup and are hit with one of these days, that you will take action, happen to life and get out there. It's a fight and sometimes you have to grit your teeth bear down and JUST DO IT. FIGHT.

Here's to a great day.
Peace and love.

Check out this awesome dish that will keep you going!

Today as I was rushing out of the house to train a client I needed something fast to gulp down after my workout. Take a look at this simple yet high in iron and protein salad. It litteraly took me 5 min or less to make. Pair it with a cup of green tea (jasmine is my fav) and boy were talking energy for the day!!!

pre washed spinach
Half a can of lentals (drained and rinsed)
small handful of almonds
whole grain bread toasted and drizzled with olive oil (cut and used as crutons)
little dalop of mayo (half a teaspoon?) (o.k so you can pass on the mayo if you are looking to cut the fat out)
Drizzle olive oil over all
Squeeze fresh lemon over all
shake of basil over all....

Stir it all together and mmmmm.... satisfying, fresh, high in iron, protein and not to mention delish!

"Girl"..."Where the heck is your protein?"

Sitting down to dig into my huge delicious salad personal trainer and Pro Canadian sprinter Karin, comes up to me and says "Is that ALL your eating?". Confused I reply "yeah?" (hello Karin, this is a salad it's like the healthiest thing I can put in my body...isn't it?). Shaking her head in disgust she begins to reveal one of the secrets that has since changed my life (and metabolism) forever. "Girl" she says "Where the heck is your protein?"

This is a question I am now going to ask you. "Where the heck is your protein?"

Why does it even matter you might ask?

let's let Dr Joey Shulman author of The Last 15, answer that for us (she's the pro:)...

Protein is essential for overall health-for muscle repair, hormonal balance, immune system function and for weight loss. Protein also triggers the secretion of a hormone called glucagon (good guy) which opposes insulin's (bad guy) action and breaks down fat. In other words, the hormones glucagon and insulin are enemies and cannot stand being in the same room with each other! When one is present or us, the other chooses to be down and leaves the room.

Also...

In addition to protein's hormonal advantage of secreting glucagon and breaking down fat, it is also important to mention the thermic effect of food (TEF). The thermic effect of food refers to the calories you use up daily in digesting the food you eat (yes our digestive system is actually one of the larger calorie burners in our body). This is approximately 10% of all the calories you consume. When it comes to protein, around 25% to 30% of the calories derived from protein are used up in its metabolism. This is significantly higher when compared to 6% to 8% of every 100 calories of carbohydrates and just 2% to 3% of fat. In other words protein is harder to metabolize and therefore burns more calories. Research also shows that protein satieties you longer, creating a fuller feeling and causing you to eat less.

Remember when eating ask yourself "What is my protein source?"

Men you need 5 to 7 ounces of protein/meal
Ladies 4 to 6

*cut of your fingers and the palm of your hand or a deck of cards is 3 ounces.

Why Water?

I am reading through this great book right now (The Last 15, by Dr. Joey Shulman), the info in here is simple to understand and easy to apply. The following is an excerpt on why water is so crucial for weight loss and overall health, enjoy!

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Similar to food, lack of water can also slow the metabolic rate (how quickly or slowly your body burns up calories). How can that be, you ask. Water is partially involved with the functioning of your liver. Part of the liver's duty is to break down and metabolize fat. However, if the liver received a message that the kidnesys are water deprived, it picks up the slack of the kidneys and turns its concentration to water retention instead of burning fat. In other owrds, in addition to taxing the liver, being in a state of dehydration will also promote fat storage.

Eight 8-ounce glasses per day is optimal for weight loss, proper digestive functioning and extra energy. If this sounds like a lot, keep in mind you do not need to drink all of this water at once. Try to spread your water consumption throughout the day. For example, select three or four times a day to drink a glass of water and try to take sips in between those times. In addition, adding a slice of lemon or lime, drinking herbal teas or adding a small amount of natural juice (1/4 glass of juice with 3/4 glass of water) will also help to hydrate your system.

During the 1st few days of increasing your water consumption, you may be running to the bathroom a little more than usual. This us a complaint I often encounter. Take heed: this is quite normal and will soon pass. What is occuring is actually a very positive thing. After finally recieving proper hydration, the body is flushing itself. In other words, your system will let go of the water you are now drinking.

-The Last 15 by Dr Joey Shulman