Tag Archives: weight loss

Go Hungry

Try this for a mantra. As you breathe out, say go hungry out loud. Repeat 15 times when you first wake up, or throughout the day at a convenient time.

The addictive mind has amnesia. It has to be reminded not to eat habitually; save your appetite for when you’re actually hungry. If you’re feeling fussy, dissatisfied with available options, put off eating. You’re probably not hungry.

You’ll find you’re inclined to eat less, or put off eating until your body legitimately needs it. Don’t indulge on the first impulse.

It doesn’t matter if you want to loose 5 lbs or 50.  The mind is just a computer. You can program it any way you want. And the body will follow.

So be careful of the words you use. Don’t eat would be putting it negatively. Be positive. Going is being active. Going hungry is all there is too it.

It’s not complicated.

Hot yoga is on tomorrow night.

Ciao, Pietro

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Salad, Nutrition In Its Purest Form

Some people just don’t get it.  Soggy Iceberg Lettuce on a plate smothered in Thousand Island dressing, and they call that a salad.

It’s not. It’s a sad statement.

An enviable salad requires a little care. A little love. Take time to dry the leaves properly. And serve as close to room temperature as possible without wilting.

I don’t use a spinner. I find them annoying. And you have to clean that contraption afterwards.

Pat down the greens on a paper towel or clean dish cloth is the faster and easiest way. Let them breath in the open air for an hour and turn them over so they dry completely.

Salad is the height of nutrition. The abundant of chlorophyll insulates you against cancer like no supplement could ever. It’s light, and if you make it right, delicious – especially on a hot summer’s night like tonight.

If your goal is to loose weight, please listen. DO A SALAD A DAY. Everyday. And if your goal isn’t to loose weight, do a salad a day anyways.

A salad requires no fire or electricity though a refrigerator may help. Some chopping. Toss in walnut pieces, a little raw onion to spice it up, avocado makes anything taste great, bell pepper, whatever looks good and is seasonal. 3 to 5  chopped up olives is killer.

The crowning glory of any salad is the dressing. The one I’ve been doing a lot lately is sesame seed oil and lemon. I put my finger over the spout and sparingly sprinkle on 5 or 6 drops of sesame seed oil (don’t put too much, you’ll ruin it), and squeeze  some lemon over it. Takes seconds.

Fruit in a salad is awesome. Like say mango.

Ciao, Pietro

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Setting Parameters

The Laissez-faire attitude doesn’t alway work. You may find it takes some rules to get the results you’re looking for. Establishing guidelines are usually necessary to keep you from falling off the tracks and see-sawing into futility. Falling off is inevitable, a few iron-clad dictates keeps you from falling too far.

Some things should be obvious. For example, you never ever eat fast food – no matter how drunk or desperately hungry you get. That’s a no-brainer. You never eat canned food, poutine, processed cheese let along a pizza with pepperoni on it.

You need boundaries you never cross under any condition. You’ll never be stranded on a desert island with only Macdonald’s to choose from. Be honest with yourself. When ready to expand your repertoire of healthy rituals, the low end of your eating scale never gets that low, no matter what.

Here’s a simple ritual you can do that will facilitate weight lose and improve your health. Don’t eat for one hour when you first get up. And drink at least one litre of filtered water. Then, and only then, can you have your fiber cereal or smoothie or whatever it is you have.

Do this, you will immediately feel the difference. It shrinks your stomach and appetite, and helps you familiarize with the sensation of being empty. Empty out, before stuffing more in. Only after your first bowel movement should you eat.

People put too much stock in studies, but I don’t. You can find studies to prove anything, and public opinion blows with the wind. I put stock in my own experience. If you make the right decisions it shows, you see it and feel it.

Enjoy the process. Ciao, Pietro

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Ramping Up Raw With The Messaged Kale Salad

Only when the dual jets of exercise and diet are combined, does liftoff really happen in a permanent way. Too often you see progress hindered and limping along or see-sawing back-and-forth because the person is doing one but not the other.

Try raw for the most dramatic and inspiring results. Don’t think, I’m exercising now so my weight is going to start dropping in a few months. If it doesn’t start happening right away,  or almost right away, you’re simply not doing it right yet.

At first, it seems to require a little multi-tasking. But soon it becomes your normal routine. You work from outside in, through exercise, and the inside out, through diet, for a transformation that sticks.

There’s no other way.

This salad is a wonderfully tactile experience.  You wash your hands. The kale is soften not by cooking it, but by messaging in an avocado. It gushes between your fingers. Add a dollop of olive oil and apple cider. Chopped up red bell peppers, red onion. sea salt, peppercorn, pumpkin seeds. Super easy.

Eat and eat and eat. Eat as much as you like. It’s not going hurt you, or put on an ounce. And how could it not be magic for the bowels?

Ciao, Peter

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Panacea Special For Personal Training

The Panacea Special for personal training, following this important weight-loss tip, is for the month of April only!

Never eat right away in the morning. Just have a couple of glasses of water for the first hour. Set the precedent of restraint. Get use to the sensation of being empty, and extending the period of optimal calorie burn for a little longer before cereal and/or smoothie.

This is an easy habit to pick up. And it’ll make you less ravenous the whole day. Face that irrational fear of starvation first-thing, and dispel the myth. But don’t push the eating hiatus too far into the red zone. Your body will go into starvation mode and burn less calories, and if you overeat the wrong thing the fast will backfire and have the opposite affect you’re looking for.

Start the day off right, at the very least, and enjoy the flatness of an empty stomach.

Panacea Special for personal training.

Instead $65 per session, it’s $50 per personal training session, including smoothie, workout, and light healthy meal and/or cooking demo afterwards. Time-wise just under 1 1/2 hours. Or just over 1 hour if you take the food to go.

Or you can do bar bones for $50 per hour session, no food or only a smoothie.

I do ask for the commitment of a 10-pack, $500.

Try a session, and see if it doesn’t wet your appetite for more.

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Aging Well

Aging well begins in the mind. The mind doesn’t have to loose its flexibility any more than the body does.

Of course certain changes are inevitable. But the biases society supports about aging undermine a capacity to look and feel remarkably youthful.

Yes, it’s what you eat, it’s your activity level. It’s about dressing in way that doesn’t pigeon-hole you in certain era. It’s about not hiking up your pants to the middle of your chest, or forgetting to clip your ear or nostril hairs.

Differences in lifestyle become very telling over time, and a little vanity is a good thing. A lot of sins can be forgiven if you excel in terms of exercise and diet, but remember, not sloppy grooming.

Our mobility needs to be challenged. If your engagement in life or sense of purpose is feeling squashed right now, come volunteer at Panacea Studio. I’ll put you to work.

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The Kettlebell Workout

Kettlebells come out of mother Russia. No surprise they have a long legacy of strongmen.  In the 14th and 15th century, wrestling live bears was the extreme sport of the day. The bear was penned. The man would antagonize the bear by banging a drum until the animal attacked him. The man usually won.

Any villager, no matter how poor, could pour cement into a cast iron kettle and have all the equipment he needed for super-strength and endurance. Developing the habit of flinging the kettlebell around on a daily basis,  gave many Russians the back, legs and core strength to excel in bear wrestling, weightlifting or the Red Army, where kettlebells figured heavily in basic training.

If the kettlebell is alien to you body, as it probably is, you’re about to discover a whole new level of hurt. Be sure to chose the right weight to avoid injury, but substantial enough challenge to give you some pain the next day. For women, that’s usually about 15 lbs, for men it’s around 20 lbs and 30. But a real man should be able to handle a 50 pounder in short order, or so I’m told. You will be able to add weight quickly.

If you’ve got bulging discs, don’t bother. However, if your back is merely weak, it won’t be for long. It tones the body like nothing else.  And even for hardcore lifters it’s a great new way to shock your muscles.

Take a class, or book a training session with me. And prepare to wrestle the bear.

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The Buddy System, 3-on-1 Personal Training

Having friends to workout with is a great motivator. It even makes a great date. You can take advantage of the social aspects of working out by combining any of our sessions with friends or family members. And it’s a sweet deal too.

We have 3 types of sessions at Panacea: fitness only, wellness coaching (which includes smoothie, fitness training, and a small healthy meal) , and 1-on-1 cooking classes. You can take any of these options and include a friend or two. For 3 people, $35 each. For 2 people, $45 each. This is a huge discount from single sessions. Buy a 10-pack together for an even better price.

There are 3 stations (cardio, core, resistance-training) you can alternate between. So there is no waiting around. It creates a really fun atmosphere and it’s a wonderful way to bond. You can even bring your own music if you like.

For less than a price of a night out, you can have a workout and a nice meal too.

Click here to book.

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About Sleep

Before exercise, before diet, comes sleep. Sleep is the highest priority. A sleep deprived body is more susceptible to disease, and stubbornly refuses to loose weight when you want it to or develop muscle when you work it out. So don’t waste your time, and potentially hurt yourself. Go home, have a nap, have a bite, and then consider doing some exercise.

It’s no coincidence you often here about someone being stricken by a heart attack or cancer when extremely stressed out and exhausted. Lack of sleep causes tremendous stress on the nervous system. It accelerates the ageing process. It wrinkles the skin. It destroys the joy in life. If, like most of us, you get so wired on caffeine (even a small coffee every day can do that), and by that never-ending to-do list, that you just can’t possibly sleep, than take a sleeping pill

Not every night. That’s a slippery slope. But once a week, say, at strategic moments, when you can capitalize on the rest the next morning and make the most of it. Remind your body how to sleep if need be. Try not to pop it at 4 am when you have to get up at 6:30.

The only thing worse than too much stress is not enough stress. So don’t be lazy either.

Be kind to your body.

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Peter’s World Famous Smoothie – A Recipe People Pay Big Bucks for

PETER’S SMOOTHIE RECIPE
1 banana
1 cup frozen raspberries (Europe’s Best or President’s Choice)
handful fresh spinach
1/2 orange
2 tbs honey
1 heaping tbs Herbal Fiber (or similar product from health food store)
sliver of avocado
fill blender 1 inch from top with filtered water
squirt of lemon

Give it a good long blend. You want it smooth not chunky.The enzymes start to die if you don’t drink it right away. Don’t save any for later. Drink it all. The Herbal Fiber will assist your drainage and help you to lose weight.

Optional Ingredients:
Bee Pollen
pinch of acidophilus powder
gogi berries
cucumber
Maple syrup (as a substitute for Honey)
Teaspoon of Gensing Powder

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