Thank you so much for helping me with the Cut the Crap membership club, your responses to the survey I sent out were incredible and so insightful. I just can’t wait to share this club with you all. If you still want to share your thoughts on this club you can still help me by filling out the survey, I’d love all the feedback I can get. Visit tanyafraser.ca/club at the bottom of the page there is a link to survey. If you fill out this survey you’ll be helping me create this club for you. And if you complete it there is a thank you gift for you at the end. To thank you for your thoughts, insight and time.
And I just put something really feckin’ cool on my website. Technology sometimes can be so wicked awesome. At the right hand side of every page you’ll see a yellow rectangle, click it. You can now leave me a voice message. If you’ve got a question you’d like me to answer on the show, all you’ve got to do is click that box and record your question. How cool is that? It doesn’t have to be a question you can leave a comment about the show, if you’ve got a topic you’d like me to cover or a guest you’d like me to bring on. Record it. It’s so easy.
Try it out, you hear from me each week, this time I’d love to hear you.
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.
Sugar, sugar, sugar. Is it the other white drug, is it as powerful and addicting as cocaine? All will be revealed soon.
In this episode we talk about
how you can include nutrients in your water
what is sugar
the many names of sugar
natural sweeteners and my opinions on them
why you should stay away from artificial sweeteners
We all feel low energy from time to time. Some of us more than others unfortunately. Instead of heading for the coffee try these natural, healthier ways to give you an energy boost and avoid that 3pm slump.
1. Smell the Lemons
Sniffing lemons or better yet lemon essential oil. Lemons are considered and uplifting and energizing scent. If you’re energy is low smell the lemons!
2. Move your Arse!
Get outside and go for a walk, breathe in some fresh air. Moving the body, getting the blood flowing and breathing more oxygen into the body are all an easy, inexpensive way to boost your energy anytime of the year. Yes, even when it’s cold outside!
3. Laugh
Laughing is not only a great stress reducer, it’s perfect for boosting your energy. If you’ve got a 10 minute break during your work day, hop on to YouTube and watch some funny videos, like this one or this one.
4. Hydrate
If you are feeling tired or low energy, drink some life…water! Water is life and when we are dehydrated our bodies can’t function as they should. Add some lemon to your water for an even greater energy boost.
5. Drink Matcha Green Tea
Samurai warriors would drink matcha green tea before going to battle for endurance and keeping their energy up. You also won’t feel the side-effects you do with other stimulants like coffee.
What naturally ways do you use to keep your energy up? Share in the comments below.
2 chicken breasts, sliced in half (you should have 4 thinly sliced chicken breasts)
1 head of broccoli, chopped
2 medium carrots, sliced
4 eggs
2 cups fresh spinach
avocado (optional)
grass-fed organic butter
sea salt & cracked black pepper
paprika
Directions
Step 1 – Wash the sliced chicken breasts and pat dry with a paper towel, lightly season with salt, pepper and paprika.
Step 2 – Pre-heat the oven to 400˚F.
Step 3 – Heat a pan or skillet on medium-high with some butter and add the chicken to the pan and sear the chicken on both sides.
Step 4 – Add the chicken to a cooking sheet and put into the oven.
Step 5 – In the pan or skillet add more butter with a little salt, add carrots and broccoli and sauté on medium heat for 5 minutes. In the last-minute add the spinach and cook for 30 seconds.
Step 6 – Once veggies are cooked at to a plate.
Step 7 – Add eggs to the pan and fry on low heat until cooked to your desire.
Step 8 – Take chicken out of the oven, plate with veggies and add the egg on top of the chicken steak.
Hello, hello and welcome to another wonderful week of life. What exciting and fun things have you been up to this past week?
Take a moment and just think about it. How did you spend the last week of your life, did you accomplish what you set out to do, did you connect with people, did you do something you’ve never done before. Did you grab life by the balls and run with it? If you didn’t, then don’t let this week pass you by without truly living life, make memories, have an adventure big or small.
For me, I have been working away on my baby. It’s one I’m so proud of and so excited to share with you. I’m creating The Cut the Crap membership club.
What is the cut the crap membership club?
Well, firstly it’s going to be a fun place to hangout. It’s designed for you and me to inspire, motivate, push and give each other an arse kicking when we need it.
We all have dreams, goals and desires and we all have good intentions of completing those goals. But it’s hard to go it alone.
When we have someone to help us along the way, when we have a group of people going through the same thing, then we can hold each other accountable and achieve our goals with greater success.
This group is going to consist of support, I’m going to show you how to manage your time more efficiently, I’m going to help you create more balance in your life, be happy, find more energy, have more self-confidence, feel more empowered, strong and of course healthy.
You will get to work out with me through videos, you’ll get meal plans and recipes, I’ll teach you how to organize your kitchen. how to prep meals, we’ll cover many health topics, there will be live video q&a session and live hangouts with me and other experts in the industry and so much more.
I just have one favour to ask. visit tanyafraser.ca/club at the bottom of the page there is a link to survey. if you fill this out this survey you’ll be helping me create this club for you. And if you complete it there is a thank you gift for you at the end. to thank you for your thoughts, insight and time. Because I appreciate you.
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 Bianca0917“Very informative and encouraging. I love how Tanya inspires her listeners to take action in their own lives. Keep it up!”
Thank you so very much Bianca0917 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.
In this episode we talk about
how to ease your kids back into a sleep routine
why it’s important to plan before you shop for school supplies
get important documents in order and create a system for each child
family calendar save the day
how to stop the morning madness and start your day with calm
When it comes to eating for good health, choosing foods for heart health should be at the top of your list. The heart is the organ that literally keeps us going – delivering nutrients, oxygen and disease fighters throughout the body.
According to the World Health Organization heart disease is the number one cause of death globally and more people die annually from heart disease than from any other cause. They also state that 13% of all deaths can be attributed to raised blood pressure. Here in Canada, heart disease is the #1 killer of women, 1 in 3 women will die from heart disease.
With that, I want to share with you some simple foods that you can easily add to your diet on a regular basis to help prevent heart disease
Summer Berries
Think blackberries, blueberries, raspberries and strawberries. These berries are some of our most powerful disease-fighting foods. Blueberries and blackberries get their dark colours from the powerful antioxidant anthocyanins and are packed with heart-healthy fibre and vitamin C (also an antioxidant). They can also help increase your good cholesterol (HDL), reduce blood pressure and have also been shown to promote good blood flow.
Good to know: do not wash your berries until you are ready to eat them, excess moisture during storage will hasten decay.
Ideas for use: eat them by the bowl full, toss on salads, cereals or yogurt, and great in a smoothie.
Dark Chocolate
Studies have shown that eating a small amount of dark chocolate 2 to 3 times weekly can help lower your blood pressure. It also improves blood flow and may help prevent the formation of blood clots. Dark chocolate is also very helpful is lowering your bad cholesterol (LDL)
Good to know: this only applies to dark chocolate, I usually recommend at least 70% dark chocolate.
Ideas for use: I think this is easy to figure out!
Spinach
Spinach is only one of two plant sources that are rich in co-enzyme Q10 (CoQ10), the other is broccoli. CoQ10 is vital for heart and muscle health. Doctors often recommend patients to supplement with CoQ10 if you are using a statin drug, as statin drugs deplete CoQ10 from the body. Spinach is also rich in potassium and folic acid, both used to reduce your risk of high blood pressure.
Good to know: organic is best, as with any leafy greens they tend to have high pesticide residue if grown conventionally.
Ideas for use: in smoothies, spinach and berry salad, toss into soups or mixed in your omelette or throw on a pizza.
Nuts and Seeds
All nuts and seeds are great they are a great source of healthful proteins, vitamins, minerals and essential fatty acids. Walnuts and ground flaxseeds are high in fibre and Omega 3s, which are very beneficial for the heart
Good to know: always store nuts and seeds in the fridge, the oils are very delicate and can turn rancid if exposed to light, heat and air for too long.
Ideas for use: in smoothies, on salads, on granola or eaten by the handful
Legumes
These beauties are loaded with protein, fibre, iron, folic acid and potassium and are virtually fat-free. All of which benefits the heart by lowering cholesterol and triglyceride (blood fat) levels. They have also been shown to reduce the risk of heart disease.
Good to know: To further reduce the gas-producing properties of beans, add a large strip of dried kombu seaweed to the pot of beans and water prior to boiling. Remove the kombu once cooking is finished.
Ideas for use: hummus, salads, stews, chilli, the possibilities are endless!
Hello, Bonjour, Hola, Good day, Dia Duit (that’s hello in irish). I’m feeling very international today. I’ve been getting emails from people all over the world saying how much they are enjoying the podcast and how it’s adding value to their lives. It’s so amazing to see you taking action, and implementing what we talk about on this show. So, keep it up, keep making change because life only get better when we do.
So, there’s a couple of exciting things to share with you today.
Have you heard of this new app called periscope for your phone? If not, check it out. It’s live video streaming. For example, I can turn on my phone and do a live video and you can watch it and ask questions or write comments. It’s really neat. I am now scoping (that’s what’s it called when you do a video), you can follow me and my handle is tanyafraserrhn. Once you follow me, anytime I’m doing a scope you’ll be notified. If you can’t watch the video live, you’ll have 24hrs to watch the replay. I’m thinking I’ll do monday motivation videos, maybe take you into my kitchen and cook, or do a workout, or maybe just do one of my rants. Again, you can follow me at tanyafraserrhn. Periscope, check it out, it’s so future.
I’ve been working on a very big project secretly for a while now. It’s one I’m so proud of, so excited to share with you. I’m creating The Cut the Crap membership club. What the What?? Yes. I am. Learn more.
What is the cut the crap membership club?
Well, firstly it’s going to be a fun place to hangout. It’s designed for you and me to inspire, motivate, push and give each other an arse kicking when we need it.
We all have dreams, goals and desires and we all have good intentions of completing those goals. But it’s hard to go it alone.
When we have someone to help us along the way, when we have a group of people going through the same thing, then we can hold each other accountable and achieve our goals with greater success.
This group is going to consist of support, I’m going to show you how to manage your time more efficiently, I’m going to help you create more balance in your life, be happy, find more energy, have more self-confidence, feel more empowered, strong and of course healthy.
You will get to work out with me through videos, you’ll get meal plans and recipes, I’ll teach you how to organize your kitchen. how to prep meals, we’ll cover many health topics, there will be live video q&a session and live hangouts with me and other experts in the industry and so much more.
I just have one favour to ask. visit tanyafraser.ca/club at the bottom of the page there is a link to survey. if you fill this out this survey you’ll be helping me create this club for you. And if you complete it there is a thank you gift for you at the end. to thank you for your thoughts, insight and time. Because I appreciate you.
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 GaryInCanada“Delivered with style, Tanya’s podcast helps us to heal our bodies and minds in an easy-going, fun atmosphere”.
Thank you so very much GaryInCanada 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.
Irina Baranov is my special guest this week and we get down and dirty about how we are talking to ourselves and why it’s important to know our ‘big why’ in order for us to take action and make like happen.
In this episode we talk about
Remedies for headaches
What are you really saying when you say “I’m working on it” or “I’m trying”
Here’s What you Can Eat Before and After Working Out
As a nutritionist and personal trainer one of the most frequent questions I get asked is “What should I eat before and after my workouts?” or “How much protein should I eat after working out?” Unfortunately the answer to these questions can become confusing, as there is so much information out there and the information is always changing as new research is being done. That being said I’ll try my best to share some simple tips with you to help you greater success when working out and achieving your health goals.
What you eat before and after your works really does depend on your fitness level and what goal you want to achieve with your exercise routine. If for example you are planning to run a marathon in the next couple of months your eating habits will be very different from some one who enjoys running solely for it’s health benefits. The following advice I’m going to give is for most of us who take part in exercise as a part of healthy balanced lifestyle, not for the elite athlete.
Before Exercise:
Numerous studies have concluded that consuming carbohydrates before exercise results in improved performance when compared with exercising on an empty stomach. Many experts recommend a low GI (glycemic index) meal before exercise to supply sustained energy during your workout. Low GI foods are foods that don’t spike your blood sugar, for example whole grain bread would be considered low GI compared to white bread which would be considered high GI, as it can spike your blood sugar levels which sets you up for a crash later.
Here are some examples of low GI foods:
Fruits – apples, pears, oranges, grapefruit
Vegetables – most vegetables including sweet potato
Grains and breads – whole grain pasta and breads, barley, rye
Nuts and seeds – almonds, brazil nuts, sunflower and sesame
Fish, lean meat, poultry and eggs
Cheese, yogurt, keifer
For a complete list you can visit glycemicindex.com for a list of low and high GI foods.
When is the best time to eat before exercise?
I personally recommend waiting at least 1 hour after eating to work out. But ideally, you should eat between 2 and 4 hours before working out, this leaves enough time for your stomach to settle so you don’t feel uncomfortable, not too full and not too hungry. However, the exact timing of your pre-exercise meal will depend on your daily schedule and the time of day you plan to exercise.
What would be an example of a pre-workout meal?
Pre-Workout Meals Ideas (2-4 hours before exercise):
sandwich filled with chicken, egg or peanut butter and a salad
pasta with tomato-based pasta sauce and vegetables
chicken with rice and salad
vegetables with noodles or quinoa
Pre-Workout Snack ideas (1-2 hours before exercise):
For most activities lasting less than an hour, drinking anything other than water is unnecessary.
During Exercise (this is for long distance, endurance or high intensity training only):
coconut water or electrolyte drink
diluted fruit juice
handful dried fruit
banana
energy gel
*note: it’s important to begin consuming carbs before fatigue sets in. It takes at least 30 minutes for the carb to be absorbed into the bloodstream. It’s best to begin consuming carb soon after the start of your workout, certainly within the first 30 minutes.
After Exercise:
The best time to start refuelling is as soon as possible after exercise, during the first 2 hours replenishment to muscles is most rapid. Therefore, eating carbohydrates during this time speeds up recovery time. However, when you consume protein and carbohydrates together immediately after exercise they promote more efficient muscle tissue growth as well as faster refuelling of the bodies energy stores.
Many people believe that it’s protein you need most of after your workout. But if for example your exercise consisted of running for at least 1 hour at moderate intensity, you’ve burned a lot of your bodies fuel. If you only consumed protein, you are not restoring the bodies fuel tanks, remember that carbs are the fuel for the body. So, when you go running tomorrow you’ll find you won’t have as much energy and will feel fatigued much faster. You have depleted the bodies fuel and haven’t filled up. Just like a car, you can’t get very far with an empty gas tank. Therefore, the optimal post-workout meal or drink should include protein and carbohydrates in a ratio of about 1:4.
Post-Exercise snack ideas (consumed within 2 hours after exercise):
* by Denise Duffield Thomas
by Nat Measley and Nick Gianoulis
by Tara Brach
