Add Thanksgiving: for fat loss

Posted on October 14, 2013 | Leave a comment

As a fitness trainer extraordinaire, I have given suggestions for health, fitness, and fat loss on innumerable occasions.  I notice that quite frequently what I suggest sounds almost ‘too easy’, as there is a generally pervasive mindset that being healthy and losing weight is an onerous undertaking. The truth is, our thoughts, feelings and daily habits make all the difference and are entirely changeable starting in the smallest of ways. On Thanksgiving, a natural starting point is to appreciate all that we have in our lives, and the first step in making a difference. I invite you to consider making dietary and lifestyle changes from a positive approach of adding to your diet and lifestyle. The intention is to take positive action to take care of yourself at this moment.

Here is my top 5 list of Making Life Good concepts to add to your diet and lifestyle:

1. Notice and be mindful of all that you have in your life

2. Take time to truly enjoy food and drink

3. Eat more green vegetables

4. Drink herbal tea

5. Eat more fibre

 

Ps. The best part is the list above is easily applied anytime and for a Thanksgiving feast-Happy Thanksgiving!

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Posted in commentary, fat loss, Making Life Good Recommends, Recommendation, Vivian Law

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Recipe: Cabbage Soup

Posted on September 30, 2013 | Leave a comment

While I was in Italy this summer enjoying quantities of parmesan cheese with my dear friend JK, he mentioned that his family makes a great soup with parmesan rinds. I had veggie stock in need to a soup recipe last week and came across a cabbage soup with parmesan in the cookbook Plenty by Yotam Ottolenghi. Here is the recipe inspired by Plenty. I must say this cabbage soup was a delicious surprise. Omit the chili if you prefer no spice, however, I believe it adds a special complexity to the flavour of the soup.

1 onion, thinly sliced

1 clove garlic, minced

2 tablespoons olive oil

1/2 red chili pepper, finely chopped seeds removed

1/2 teaspoon caraway seeds

1 medium napa cabbage, cut finely or shredded

1 medium potato, peeled and diced finely

4-5 cups vegetable stock

1-2 parmesan rinds

salt, pepper and a squeeze of lemon to taste

In a large pot, over medium heat, saute onion, garlic and chili until soft. Add diced potato and cabbage, saute for a minute or so. Add vegetable stock and bring to a boil. Add parmesan rinds reduce heat and simmer for 15 minutes. Allow the soup to sit covered until it comes close to room temperature. Remove and discard the parmesan rinds. Using an immersion blender or a food processor, pulse until soup is fairly smooth. Season with salt, pepper and lemon juice to taste-enjoy!

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Posted in gluten free, Greens, Healthy food, healthy recipe, Recipe, Veggies, Vivian Law

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Change Your Energy…

Posted on September 20, 2013 | Leave a comment

Here is great perspective from Alyssa Cohen, homeopathic doctor on how we can empower ourselves to change our energy or vibrational state and impact our moods.

http://alyssacohen.ca/what-kirtan-and-homeopathy-have-in-common/

I experienced singing kirtan with her in November 2012. I was clueless about kirtan, and I was carried by the enthusiasm of her invitation. I definitely felt a vibrational difference and that opened the door to many possibilities for me. An example of how keeping an open mind and supporting the art that people around you create actually creates more positive energy and learning.

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Posted in Relaxation, stress relief, Vivian Law

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Your Edge, Your Threshold

Posted on September 7, 2013 | Leave a comment

A client at our gym recently asked me if I had ever made anyone throw up during a workout, as he was on the verge. I shared that I have been on the verge of being ill on many occasions during a workout and the art of being a good trainer is bringing people to that edge threshold. All effective workout programs that exist to improve fitness and produce the result of a stronger, leaner body requires the hard work of reaching your edge, your threshold. The question is finding the right program for you at the moment, so you can reach your potential, your edge and your threshold today. Even better when working out hard is made fun, educational, interesting or enjoyable-this is where all the great fitness professionals in the world can help you. I have worked with so many amazing professionals in my career that have taken me to my edge, past my current threshold and as a result, I continually expand my physical learning.

Working out to your threshold needs to be balanced with easy physical activities and adequate relaxation. Once we get going on an exercise program, it is easy to get into the mindset that more is better. Balance is best. Being consistently active is the health priority, workouts where you put in your maximal, best effort are important, and so is enjoying life and the physical activities you choose…Making Life Good.

 

 

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On Meditation

Posted on August 20, 2013 | Leave a comment

Many of us believe that meditation is good for us, as the prevalent belief is meditating can clear our minds. Meditation can help to clear our minds, especially when practiced on a regular basis. I strongly believe the first step in meditation is simply to observe what is on our minds. I have heard many times ‘I am unable to meditate, because I have too much going on in my mind’.

I invite you to sit for one to five minutes, breathe and simply notice what is going through your mind. The exercise is even more pleasant when you are outdoors or focusing your eyes on a photo or piece of art (we’ll call it scenery). See if you can focus on your breathing and the scenery. Then simply notice what is crossing your mind without judgement. This is a start to meditation and you most certainly can do it-

 

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Posted in commentary, Recommendation, Relaxation, Vivian Law

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The McLobster

Posted on August 13, 2013 | Leave a comment

Lobster rolls are something I love. I try to get my hands on one whenever possible and I make a great lobster roll myself. Here we are in Cornerbrook, Newfoundland and Prince Charming notices that they are serving a McLobster at McDonalds-we screeched into the McDonalds instantly for the McLobster. We are very pleased to report that the McLobster is a great lobster roll. In fact, it edges out the last lobster roll we had at Rock Lobster in Toronto. The McLobster comes with lobster that has the right blend of mayo, celery, hint of lemon and most importantly, the right ratio of lobster on a slightly sweet toasted roll. Imagine our surprise when a friend told us the McLobster is available in Ontario as well. Try it while you can!

September 30, 2013 note:

The McLobster was actually quite difficult to obtain here in Toronto. And I must say somehow the one in Newfoundland was a better product.

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Posted in Recommendation, Vivian Law

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The Italian Lean Program

Posted on July 31, 2013 | Leave a comment

The Italian Lean Program the fun name I gave to one of the most interesting workout and lifestyle programs I have tried in my career so far. Just before departing for Italy, my body fat was tested by exercise coach Adriano Martorano at Kx Yorkville www.kxyorkville.com I learned of some lifestyle issues to address such as sleep and minor nutrient deficiencies through Biosignature at Kx. This body fat test correlates with the hormonal profile of your body. Learning of possible hormone imbalances through fat storage patterns in my body was very motivating, especially since I was provided with strategies to improve my health. Following Adriano’s lifestyle and targeted supplementation advice held the promise of a leaner body for me. Adriano would know, as he is an exceptionally experienced coach, practices what he preaches and is in unbelievable shape. However, he suggested I start the program after my trip…I took that as a challenge, so we made a friendly wager at Kx on my returning from Italy leaner.

Even with my professional pride on the line, my love for food came first, so I could not comply with the strict dietary discipline that was suggested for the two week period. Actually, I preferred to eat clotted cream, pasta, gelato and anything else that struck my fancy. Having multiple servings of green veggies, fruit, increasing my protein intake, taking fish oil, working out and sleeping well was the extent of lifestyle discipline I could adhere to. Prosecco, cocktails, pasta, pizza, panforte, cheese, gelato and other Italian treats were all on the menu to be enjoyed.

A few days into the trip, it was time for me to put my fitness trainer skills to creative use. There was a vineyard close to where we were and I knew at first glance it was the perfect locale for hill sprint repeats-and was it ever! It was a 45 second hill where I felt that even if an animal were chasing me, I could not move any faster. Then, I designed some 20 minute strength workouts for the upper and lower body separately. Here is the workout: http://www.befiteveryday.com/the-italian-lean-workout/

Leisure time, yoga and meditation by the swimming pool were also on the list.

Poolside fun required-

Poolside fun required for the Italian Lean Program

I am exceptionally happy to report that I dropped 1.5% body fat upon my return from Italy where I ate pasta and gelato daily! This is the ultimate Making Life Good achievement, as I truly enjoyed being active outdoors, shared fabulous Italian food while becoming stronger and leaner! Making Life Good recommends the Biosignature program at Kx Yorkville-could anything be better than becoming leaner, stronger and healthier while enjoying life to the fullest extent in Italy?

 

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Posted in fat loss, Making Life Good Recommends, Vivian Law, Workout

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Octopus, Wild Boar and Salami

Posted on July 27, 2013 | Leave a comment

Prior to my recent trip to Italy, I was given some dietary advice to increase my intake of protein in order to become leaner. I had some professional pride at stake, so eating more protein was one thing I could comply with. Now that I look back, the protein sources I consumed the most while I was in Italy was octopus, wild boar and salami. Most unusual.

It is often said that the average person eats only 12 different foods, as many of us have our habits and preferences. I make an effort to have a variety of foods for enjoyment and the variety of nutrients. I chose octopus, wild boar and salami, because they are foods that I truly enjoy. Fortunately, they also worked well for the dietary discipline I could comply with. Octopus is a lean protein, wild boar is fairly lean as well and salami is something to be enjoyed in moderation. I enjoyed various octopus salads, wild boar in stew, on pasta, and salami with cheese. In addition, I will say that choosing these different foods helped me  become leaner. Yes, octopus, wild boar and salami are some different delicious protein foods to try. I invite you to try a new food sometime this week and see how you respond.

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Posted in Recommendation, Vivian Law

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Recipe: Kale Salad

Posted on July 16, 2013 | Leave a comment

Kale salad is something that I eat occasionally, and enjoy the most at Foxley restaurant in Toronto. My good friend Kathryn recently served me a kale salad in Tuscany based on the salad she frequently orders at a Toronto restaurant. Perhaps it was the Italian kale-her salad was a vast improvement on the restaurant version and inspired me to make it! This salad is incredibly easy to make and a delicious, healthy choice of greens. Kale contains vitamin A, K and C, antioxidants we all need. I brought home some fig flavoured pecorino cheese from Italy, which was a special touch. Otherwise pecorino cheese works well.

1 bunch of black kale, stems removed, cut very finely horizontally across the leaf

Juice of 1 lemon or more to taste

1 tablespoon olive oil

2 tablespoons currants

Grated pecorino cheese, to taste

2 tablespoons sunflower seeds

Fresh ground pepper to taste

In a large bowl, mix together kale and lemon juice thoroughly with your hands (‘massage’ the kale with the lemon juice). Drizzle olive oil and mix well. Mix in currants and toss with grated pecorino. Let stand for 15 minutes, or refrigerate covered, overnight. Add sunflower seeds and ground pepper before serving, enjoy.

 

 

 

 

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Posted in gluten free, Greens, Healthy food, healthy recipe, Making Life Good Recommends, plant food, Recipe, Vivian Law

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Recipe: Italian Green Salad

Posted on July 11, 2013 | Leave a comment

Here is a green salad recipe that I created upon my arrival in Tuscany after my first trip to the grocery store. I found sea asparagus at the fish counter, and it is called ‘algae’ here. Not the most appealing, but sea asparagus is a delicious and nutritious plant food. Everyone enjoyed this salad and the key is the infused olive oil.

For Infused Olive Oil:

1/2 red chili pepper, sliced

1 clove garlic, sliced

1/4 cup extra virgin olive oil

coarse salt and pepper to taste

In a small bowl, stir together sliced pepper, garlic, olive oil, salt and pepper. Let oil infuse for a few hours or a day.

For green salad:

6 cups mixed baby greens

1 small cucumber, diced

1 tomato, diced

1 green onion, sliced

1 cup green beans, cut in half

1/2 cup sea asparagus, rinsed (optional)

Balsamic vinegar to taste

Bring a medium pot of water to boil, add green beans and cook for 1-2 minutes, then add sea asparagus briefly. Take off heat, drain, and rinse under cold water.

In a large bowl, toss baby greens, cucumber, tomato, green onion, green beans and sea asparagus with desired quantity of olive oil (2-3 tablespoons). Drizzle balsamic vinegar to taste, enjoy.

 

 

 

 

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Posted in Greens, Healthy food, healthy recipe, plant food, Recipe, Vegan, Vivian Law