Welcome to episode 30. 30 episodes already can you believe it. It’s been six months now since I release the first episode. I have to thank you, sincerely for listening, if you have listened since day one or you are recent listener thank you so very much. The feedback I’ve been getting is incredible, I love all your comments and questions.
Speaking of questions, if you’ve got a question please send me an email. If you have a question I’m sure someone else has the same. I’ll answer your question on the show. Or is there an expert you’d like me to bring on the show or do you have a topic you’d like me to talk about. Then please send me an email and share with me. I’m creating this show for you. I want to help and inspire you to take action. So let me know what you want to listen to.
Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.
Thank you for your reviews. The review of the week comes from Mendyweiss and Mendy says “Hey I am not that big writer, but I am listening to this show from the start, Tanya is amazing full of life and vigour my wife also loves it. Thank you and keep them coming.”
Thank you so very much Mendyweiss for listening and taking the time to review the show. I truly appreciate it. If you’d like me to read your review all you’ve got to do is subscribe, rate and review the show on iTunes. If you’re not sure how to do that visit tanyafraser.ca/rate and I give you step by step instructions.
I’ve got so much information to share with you in this episode and as I was putting it all together I thought “this is too much”, “it’s too over whelming”. So I decided to record this topic in two parts. Today and next week I’m going to share with you 24 foods you can freeze that will help you keep healthy food in the house, that will save you time and of course save you money. We all want to save money right. Today, in part one I’ll share 12 foods and you’ll get the other 12 next week.
In this episode we talk about
5 uses for coconut oil on your body
Start thinking about food in the long term not short term
Is healthy food too expensive
12 foods you can start freezing to save money and time
Hello and welcome. I did it. And I survived!!! Woohoo. I completed my very first triathlon and it was invigorating, excited, nerve racking, gut renching, mind blowing and everything in between.
It was such a great adventure. The whole process is interesting. Preparing for the swim, switching from swim to bike, then bike to run. I did feel a little out of my element mainly because it was so new to me and I had no idea what to expect but also because the other athletes looked so professional with their gear and crazy cool bikes. There were people competing from all ages 19 to 74. yes, 74. And those 74 year olds kicked my ass. And there were people of all shapes and sizes. It re-affirmed to me that you can never judge anyone by what they look like. We are all capable of anything we set our minds to. It’s doesn’t matter about age or shape or abilities. If you’ve got a will, a want, a drive. Then you can rock your world. The only one who is stopping you from doing what you truly want in this life is you and only you. The rest is excuses.
Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.
Thank you for your reviews. The review of the week comes from Adam Liefl and he writes “Love the podcast T! Already feeling less crap-loaded.”
Thank you so very much Adam Liefl for listening and taking the time to review the show. I truly appreciate it. If you’d like me to read your review all you’ve got to do is subscribe, rate and review the show on iTunes. If you’re not sure how to do that visit tanyafraser.ca/rate and I give you step by step instructions.
Do you have kids, are you planning on having kids? This week my guest Rich Roll gets us thinking about how we can introduce our kids to a healthier way of living, how to involve our kids in the cooking and how to deal with picky eaters.
In this episode we talk about
Give your kids a homeschooling experience around food
Why it’s important to avoid the ‘window diet’
Why you should involve your kids in the cooking and prepping
How to deal with picky eaters
Applied knowledge is power
Giving your kids control over what they eat and when
7 Things I Learned From My First Triathlon Adventure
Well, I did it. I made it out alive!
On Sunday July 19, 2015 I competed in my first ever sprint triathlon. What is that exactly? Well, it’s a 750m swim, 25km bike and finish with a 7km run.
It was a fantastic fun, heart pumping, mind bending day. I enjoyed it all!
I made it to the finish line upright!
I finished with a time of 2 hours and 33 minutes. I was a little over the time that I wanted, but to be honest Mother Nature was hard to compete with. The heat was deadly. It was feeling like 35˚C by the time I started running and OMG it took everything in me to finish that run. Not only that, but the second half of my bike was into the wind, I don’t think I’ve ever worked so hard while riding.
Here’s how the day began.
The race was held in the Niagara region (Grismby, Ontario) right on Lake Ontario. This is over an hour from where I live so my husband and I decided to drive down the day before and spent the night in a B&B close to the race.
I was due to race at 9:03am. I got up round 6am, stretched, drank a litre of water, did a little meditation then had my breakfast.
Pre-race I wanted energy, but sustainable energy. If I just ate carbs I knew I’d crash pretty fast. Plus I wanted a meal that was easy to digest and didn’t feel like I had a bowling ball in my stomach. So, fat is where it’s at. MCT oil is a liquid oil that comes from coconut oil and gets used as energy in the body. I LOVE this stuff.
Then most importantly, I pooped!
Too much info? LOL
This was important though. If you are going to do any endurance race, you must go to the bathroom, it makes you feel lighter, prevents stomach cramps and you don’t want to waste time going to the loo in the middle of your race.
Here was my breakfast:
sliced mango topped with bee pollen and MCT oil
cup of matcha green tea blended with grass-fed butter and MCT oil
The Transition Area
Alright, so we get to the race and there’s so many people. All the athletes look so professional, they all have their fancy outfits and crazy cool bikes. Immediately I felt out of my element. Do you remember that Sesame Street song “One of These Things” is not like the others, one of these things doesn’t belong.
Yep, that was me!
I didn’t have the fancy outfit, or the crazy cool race bike. I had my workout clothes and my hybrid bike with big tires! However, I did rent a wetsuit for the swim so I looked the part at the beginning!!
The first thing I had to do was put my bike in the transition area, the bike racks were set up by gender and age group.
Ok, that’s easy enough to figure out. As I walk my way to my age group I see the other ages, there are athletes ranging from 19 to 74. Wait, what? 74???
That’s bloody fantastic. Sport isn’t just for the young or the super cut athletes. It’s for everyone and anyone. As I looked around, the athletes were of all ages and all shapes and sizes. It was amazing. Again, it re-affirmed to never judge someone by what they look like. People can surprise you.
The wetsuit is half on! 15 minutes from race time.
I get to my rack and see most of the women have their bikes on the rack and their towels, shoes and helmets laid out already on the grass. I do the same then head on over to the registration area to pick up my timer and bib number. I’m number 171! I also pick up a swim cap and a t-shirt…sweet!
My husband and I walk around a little to get the lay of the land. You can just feel the excitement in the air, the energy is amazing. People are full of smiles.
Alright, it’s almost race time and the swim is up first.
I’ve got to get my wetsuit on. But I’ve never put on a wetsuit before! This should be interesting. This was a wetsuit race only, they wouldn’t let you swim without one. Well, after about 16 hours I finally get this feckin’ thing on.
Now the nerves are kicking in. The race is about to begin!
I’m the one in the green cap!
I get in the water with everyone else. See me. I’m the one in the green cap!
We started in the water for this race.
As I was treading water waiting for the horn to blow. I took a moment to take it all in. Wow. I thought. I’m actually in a triathlon. I had worked so hard for months for this moment. I didn’t want to let it pass by, I didn’t want to miss it. I decided right then to enjoy every minute of this.
When we are in the thick of something, when we are too caught up in something. We can miss it. We can miss the moment and forget to enjoy it and have fun.
I was determined to have fun for the next couple of hours. This was my moment.
The horn blows and we all start splashing and swimming and colliding into each other. I got someone’s foot in my face (thanks dude!) and swallowed a tasty mouthful of Lake Ontario water….yum!
Right off the bat I tell myself “You go girl. You’ve totally got this. No need to rush. Pace yourself”.
17 minutes later I’m dragging my arse out of the water. Your body feels 50 lbs heavier when you’ve been swimming for almost 20 minutes. My husband apparently has video footage of me trying to get out, everyone else is zipping by me while I’m thinking “right foot, left foot Tanya, that’s a good girl!”
Finished my swim, now I’m elegantly taking off my wetsuit!
Off I run to the transition area, take off the wetsuit, dry myself off a little, put the clothes and shoes on. Now helmet, grab my bike and run it out of the transition area onto the road to the mounting line and away I go! Woohoo. I’m loving this. I’m on such a high right now. I feel so fast on my little hybrid. But compared to the pros I’m just puttering along.
By the time I reached 8km I already saw the leader head back. What the what?? These guys are super fast. I have huge respect for what they can do. It was very impressive.
One of the rules on the road was that we were not allowed any headphones or mp3 players for safety. So, what did I do. I sang to myself. I was trying to sing the Rocky theme song but what was coming out of my mouth was more like the Entrance music/C.C. Rider for Elvis Presley.
Sure Tanya, just go with it.
12.5km done, we’ve got to turn around and head back to the transition area, only 12.5km to go. You’re almost there.
Well bloody hell, the last 12.5km was in the feckin’ wind. My legs were now beginning to burn. I’m feeling a little weak. So I’ve got the get my head back in the game. Get my mind right. As soon as you tell yourself you can’t finish this, then you are right. You will never finish.
I started telling myself. “Yes I can. Yes I can.” In between singing C.C. Rider of course! If anyone could have heard me they would have thought I was crazy. And yes, I was singing and talking to myself out loud!
I’m riding along and then right in front of me a guy wipes out, falls off his bike. It was nasty too. He collected his bike and moved off to the side and dusted himself off. As I was riding by him at super sonic speed, in the wind, on my hybrid, I asked if he was ok, he responded “yes”. “Alright, good” I thought and away I went. Only 5km to go.
In no time at all that guy who fell, whizzed by me. Awesome. I loved it. When you fall down, get off your arse and keep going. That really says a lot about a person. It’s easy to play victim, it’s easy to blame others or things. To be strong, you’ll get up and keep going. That’s when you’ll make something of yourself.
I finally reach the finish line for the bike, I hop off my bike and run into the transition area.
And there was my husband with camera in hand and a huge smile. I was so glad to have my husband there and to share the moment with him. He was my biggest cheerleader. Having that support was important to me, I felt like I was doing this for the both of us and having him there also held me accountable. I wanted to not only show myself what I could do but show him too. In fact, I made this entire process public. I told the world I was doing this. The reason being for everyone to hold me accountable and in hopes of inspiring others to go after their goals and dreams.
The last part is here. The run. My least favourite part. I’m not a huge fan of running, I’ll do it of course, but it’s not something I get excited about like others do.
It’s only 7km Tanya, you’ve totally got this. Kick it’s ass.
My legs are like jelly. I’m back to telling myself “left foot, right foot Tanya, that’s a good girl”. Also by this time of the day the heat is deadly. It’s the kind of heat that sucks all the energy out of you.
I had to play it smart here. No need to be a hero I told myself. When you hit the water stations, just throw the water all on you. Keep cool. And if I had to walk it at times, then I had to walk it.
I actually surprised myself on the run. It was tough, no doubt. It is definitely my weakest area but I was surprised that I ran most of it.
I can now hear the finish line. I’m almost there. YES. I’M ALMOST THERE.
I can see my husband, big smile on his face and camera in hand. My cheerleader!
I did it. I crossed the finish line. And it feels AMAZING. What a high. It was so much fun.
I’m so glad I lived in the moment, that I looked at what was around me. That I didn’t focus so much on the end result but more on the journey.
So, here’s what I learned:
Always poop before doing any endurance sport!
Live in the moment. Remember to enjoy it and have fun. We can focus too much on the end result and forget to enjoy the journey.
Never judge anyone by what they look like. They will always surprise you.
Get your mind right. When your mind is in the game, you are in the game. Keep it positive, support yourself and you can go to all the places you’ve ever dreamed of.
When you fall down, get off your arse and keep going. We will all fall down, we will all fail, but it’s how you respond that makes or breaks you.
Share it with others. Don’t be afraid to put yourself out there and share what you are doing. You may inspire others to take action on their goals and dreams.
Life is a journey. Remember to live in the moment. If you focus too much on the end result you’ll miss out on this crazy wonderful adventure called life!
If you’re thirsty then you are in the danger zone. If your pee is dark yellow then you are in the danger zone.
It’s time to listen up and hear what your body is telling you. Water is so important to our health, our mind and of course our life. Without it we die, plain and simple.
On episode 27 of Cut the Crap & Keep it Real Podcast, my guest Shawn Stevenson talks in great depth about water and how important it is to our brain, our DNA and energy levels. He also explains what’s in our water and where we can find the best water possible to consume. I highly recommend you give this water episode a listen.
In this post I want to share with you some of the dangers that being in a dehydrated state can pose.
Water has the amazing power to heal, it nourishes us from the inside out and has many minerals in it that the human body needs. We are also made of mostly water, we are approximately 70-80% water. Crazy to think right? Especially when we look at ourselves and see mostly solid matter.
Water is involved in many bodily functions. It’s aids our digestion, helps us go to the bathroom (#2), it carries nutrients to the body and removes wastes from the body. It improves our circulation, gives us energy and keeps our brain functioning correctly (although I sometimes worry about mine! LOL)
One thing you must note is that the amount of water you need daily varies from person to person. Your water intake depends on your weight, how active you are, climate and of course your diet. If you are consuming more dehydrating foods such as fries, meat, dairy, coffee, potato chips, sugar etc. you are going to need more water.
How does water function in your body? Well, check this out:
Improves oxygen delivery to the cells
Transports nutrients
Helps the cells to stay hydrated
Moistens oxygen for easier breathing
Cushions bones and joints
Absorbs shocks to joints and organs
Regulates body temperature
Removes wastes and flushes toxins
Prevents tissues from sticking
Lubricates joints
Improves cell to cell communication
Maintain normal electrical properties of cells
Improves the bodies natural healing process
You may view dehydration as an inconvenience and I often hear people say they don’t like the taste of water. But the truth is if left untreated, being dehydrated can be life-threatening. Every year millions of people die because of dehydration and every summer many people fall ill to dehydration because of heat stroke. Children are more affected than adults, it’s important to keep your kiddies well water at all times especially in the summer heat, and juice and pop don’t count! Dehydration kills more children worldwide than malaria, AIDS and tuberculosis combined.
We lose water daily through our skin (sweat), lungs (breathing), pee and our poop. Without enough water, we basically dry ourselves out. Think of the earth when it hasn’t rained in weeks. You start to see cracks in the soil. That’s what happens to our bodies. We begin to see cracks. Dehydration is linked to a long list of chronic health conditions such as diabetes, arthritis, back pain, cataracts, chronic fatigue, depression, heartburn, colitis, kidney stones, migraines, constipation and asthma to name a few.
What are some of the signs and symptoms of dehydration?
Early or mild dehydration includes (partial list):
Thirst
Headache
Back Pain
Cramping in arms and legs
Little or no urine, dark yellow
Dry mouth and tongue
Cracking of the lining of the nose causing the nose to bleed
Moderate to sever dehydration includes (partial list):
Extreme thirst
Low blood pressure
Fainting
Fast, weak pulse
Rapid, deep breathing
Bloated stomach
Severe muscle contractions in arms, legs, stomach and back
Lack of elasticity of the skin
Severe dehydration includes:
Loss of consciousness
Cool moist extremities
Rapid feeble pulse
Extremities display bluish tint (caused by lack of circulation)
Major organ, including heart, lungs, and brain begin to fail
It’s best to consume your water throughout the day, starting your day with 1 litre upon wakening up and if you add lemon it is a great gentle detox for the liver. If you can aim for at least 2-3 litres of water a day, you are way ahead of the pack. Your body will thank you, you’ll have more energy, less pain, better digestion and overall better health!
* by Julie Piatt and Rich Roll
by Rich Roll
* by Paramahansa Yogananda
Step 2 – Add buckwheat flour, raw cacao powder and baking soda to bowl mix until smooth (add more milk if needed). You will get a very pink mixture!
