For me, lasagne brings back fond childhood memories.  It was one of those dishes that we got on special occassions, it definitely wasn't an every day meal. Recently, when my parents were visiting, I made them a delicious vegetarian lasagne that my non-vegetarian friend Chris created.  Being a wise woman, Chris is always looking for healthier alternatives and this is the fantastic dish she came up with.  To give you an idea as to how good this was, my dad didn’t even realize there was tofu in it, he thought he was eating ricotta cheese.  As far as healthy meals go, this isn't the healthiest thing you could make, however it is a healthier alternative to traditional lasagne. I was pleased to find out that since I made lasagne last, which must have been in my teen years, they now have noodles that do not need to be pre-cooked which makes this a lot less messy.

I just had a thought, I wonder what this would taste like with the addition of black olives and goats cheese?  If anyone tries that, please let me know.

Here it is – courtesy of Chris Webb

9 uncooked lasagna noodles – get the kind you don’t need to boil
1 12oz block of extra-firm tofu, thawed from frozen, drained well
3 19oz cans of Italian style Diced Tomatoes
1/2 medium onion, diced
4 cloves garlic, minced
1 Tbs. lemon juice
1 Tbs. dried basil leaves – I used fresh
1 tsp. ground oregano
1/2-1 tsp. crushed dried chilis
1/2 tsp. pepper
1/4 tsp. ground nutmeg or allspice
1 large bottle of your favorite red wine
6oz frozen chopped spinach, drained well – I used fresh
2 egg whites, beaten
1/4 cup grated low fat Parmesan cheese topping
2 cups low fat mozzarella cheese

Squeeze as much water as you can from the tofu & crumble the tofu to a ground beef-like consistency, squeezing as much water out as you can. This will keep the sauce from being runny.

Sauté the onion & garlic in a small amount of olive oil (not too hot!) until almost translucent, then add the crumbled tofu. Sauté a few more minutes, then add the spices, lemon juice, 1/4 cup red wine, tomatoes, and tofu. Simmer for about 10 minutes or longer, letting the flavors combine.

Beat the egg whites into a small bowl, and mix in the drained spinach and Parmesan cheese.

Spray the bottom of a 9×13″ pan with olive oil or cooking spray, then line with 3 noodles. Evenly spread the spinach/egg mixture over them. Add a 2nd layer of noodles.

Spread 1/2 of the tofu/sauce mixture over the noodles. Sprinkle with one cup of mozzarella.

Add another layer of noodles, sauce, and cheese. Pre-heat the oven to 350 degrees. Cook the lasagna, uncovered, for 30 minutes, or until cheese is bubbly and just starting to brown.

After cooking, let stand for 10 minutes. Get help cutting it into 8 servings and serve with red wine.
Let me know what you think. Please leave your comments.

Cari-Lee Stevens is a corporate wellness speaker and a transformational wellness coach.  She owns CL Stevens Fitness Inc. a company that specializes in on-site corporate and community based fitness such as yoga & Pilates. Learn about how you can get $5000 of FREE training for your company.

Follow her on twitter@cleansegirl
Blog: www.cleansegirl.com
Lectures & Coaching: www.carileestevens.com
Pilates Teacher Training: www.canadianpilatesinstitute.com
On-site corporate fitness:  www.clstevensfitness.com

In my desire to be more conscious of the environment and how I impact it, quite some time ago I decided to start bringing my own recyclable cup when I went out for coffee.  This is a small gesture and though it hardly makes up for the foot print I leave with all the travel I do, I still feel good about doing it. This morning I took the 17 floors down to the ground, went out the front doors and found that I had forgotten my cup.  Without hesitation I got back on the elevator and went back for it.  This might have taken me an extra three minutes.  I wasn't in a hurry, so I did it.  If I didn't have the time, I would have either asked for a for here cup or if I actually needed my drink to go, I would have forgone the drink.  Now I am not addicted to coffee, chai lattes or matcha and if I don't have it, I won't melt down, so for me to forgo my drink isn't a big deal but it is enough of a punishment to make me think twice the next time I leave the house.  As I went back down for the second time, I passed the newspaper box and on the front of the paper it said something about a recycling crackdown and a trash cam being introduced in the Okanagan.  What a good idea I thought.  Finally!

Have you ever taken a look around a coffee shop and noticed all the people who are there who are drinking from TO GO cups?  Count the next time you are in the coffee shop and you will be astounded.  It is usually at least 75%.  Why is this?  Is it laziness on the part of the person taking the order to not ask?  Is it less expensive for the coffee shop to use paper cups rather than china?  I would have thought it would have been less costly.   Is it because customers are asleep at the switch and not asking for a FOR HERE cup?   This problem was really highlighted to me last year when I was teaching a Pilates teacher training course.  I had 7 students in the course and by the end of the day, the garbage was filled overflowing with coffee cups.  I was disgusted and saddened to think that these were not going to be recycled so I took them back to the coffee shop where they were purchased and asked where I could leave them for recycling.  I was told that they don't recycle!  Blown away, I was totally blown away.

I also used to be irresponsible about not bringing recyclable grocery bags to the grocery store.  I am much better now but there are times when I don't have them and I either make myself buy less or carry it out in my purse, another form of punishment that seems to work pretty well for me.   I suggest keeping bags in your car trunk, side pocket of a back pack or in your purse. These bags can fold up pretty neatly, especially if you get the ones that are designed for that or just fold them and secure with an elastic band.

I encourage you today to go out and buy a nice sexy looking coffee cup and take it with you the next time you go out for coffee.  Your coffee will stay warmer and you will be leaving less of a footprint.  Ladies, when you have a massive purse, there is no excuse to not be able to fit in a coffee cup and if you don't want to feel like a granola (although, granola is very hip these days), just ask for it for here.

Cari-Lee Stevens is a corporate wellness speaker and a transformational wellness coach.  She owns CL Stevens Fitness Inc. a company that specializes in on-site corporate and community based fitness such as yoga & Pilates. Learn about how you can get $5000 of FREE training for your company.

Follow her on twitter@cleansegirl
Blog: www.cleansegirl.com
Lectures & Coaching: www.carileestevens.com
Pilates Teacher Training: www.canadianpilatesinstitute.com
On-site corporate fitness:  www.clstevensfitness.com

This summer I spent a lot of time in the US.  There are quite a few differences between Canada and the US and besides the 25-30 handicapped parking spots outside of every medium size store, what I really notice is how people name drop.  Drug names that is.  It doesn’t seem to matter where I am, whether I know the people well or not but if I am in a social situation, it will undoubtedly come up.  People talk casually about their vicoden, oxcotin and percacet and just throw it into conversations. They compare them, they talk about how much they spend on them, how much they love them and how they can’t live with out them.  As someone who doesn’t take medications, this staple of topic for conversation seems really foreign to me.  Even my travel partner mentioned it and he isn’t as health conscious as I am.

Last week, I spoke with someone who was telling me about what great shape his 50 year old wife was in and how she wears the same dress size as when they got married 25 years ago.  He continued on about how healthy she is and how she recently had a great check up, no high cholesterol, everything the way it should be.  I said “Wow, that is incredible, you are a lucky man. Does she exercise?”  The answer: “No, she just stays naturally thin.”  Then the conversation continued and I inquired about her health otherwise, does she take any medication?  The answer, “oh yes”.  She takes this for anxiety and that for sleep and this for that and the list went on.  So this woman isn’t healthy.  She is using drugs for anxiety, that mask it but they prevent her from sleeping, so she takes a pill to help her sleep, but that gives her an upset stomach so she takes a pill to relieve that.  That drug gives her dry mouth and makes her groggy in the morning, so she takes a little pick me up along with her coffee so she can make it through the morning.  You can see where this is leading.  Many people think they are healthy but when you dig down a little deeper you can see that there is plenty of room for improvement. How could this woman help herself other than taking more meds? Two words: Proper Nutrition. I am not just talking about opting for a salad at McDonalds instead of a burger or eating cereal instead of a chocolate croissant at breakfast, I am talking about adding in supplementation. We can’t get the needed nutrition from our foods anymore, as our soils are over farmed.  There have been studies that show that one apple in 1973 was/is equivalent to the nutritional value of 10 apples today, so to think that you can get everything you need from your foods is fantasy.  If you dedicate yourself to eating a raw, vegan, organic diet you might get closer to the optimal but even then, we still need supplementation.

Imagine your body as a brand new, shiny red Ferrari.  To keep the car running well, you would change the oil, put in the best gas and take it in for regular check ups.   You would baby it, especially it if was the only car you would be given in your life. This analogy works for our bodies as well but we can take it a step further.  What if your top of the line car repaired itself when it had a breakdown?  It can’t do that but our bodies can. Your body will repair itself faster and better if you give it the high quality fuel it needs to operate at its optimal level.  If you are eating crap and drugging yourself, then how can you expect to have a healthy outcome? With this woman who has anxiety, I would bet that if she got off the coffee and started supplementing with nutrients that support healthy brain chemistry, she would feel less anxiety.  If she started exercising and drinking water, I am also guessing that the anxiety would further reduce.

To take the car analogy a little further, I have a hot sports car that I rarely drive.  If my boyfriend notices it sitting for more than a few weeks at a time, he tells me that I need to get it out on the highway to let it run, otherwise it won’t work as well and there will be problems.  I don’t understand or know, or care to know the problems it could have but the idea of an expensive repair bill is enough to get me in the driver’s seat.  As I said to this man, it is great that your wife looks fantastic but if she doesn’t feel fantastic and is not exercising, then things will only get worse from here.  We need to move our bodies.  They were designed to walk and run and swim and jump and if we don’t exercise and stress them in a healthy way they will have problems, just like a car, only we can’t go out and buy a new body.  You’ve only got one, so keep that top of mind and treat it that way.

If you know of a friend or loved one who is tired of feeling sick and tired and would like some guidance on how to improve their health, I would be happy to speak with them.  I am leading a wellness challenge starting September 27th with a free personal training session, free weekly yoga and prizes.  For more information, visit www.isachallenge.com

To your good health!

Cari-Lee Stevens is a speaker, master trainer of Pilates instructors and a transformational wellness coach.  She owns CL Stevens Fitness Inc. a company that specializes in on-site corporate and community based fitness such as yoga & Pilates.

Follow her on twitter@cleansegirl
Blog: www.cleansegirl.com
Lectures & Coaching: www.carileestevens.com
Pilates Teacher Training: www.canadianpilatesinstitute.com
On-site corporate fitness:  www.clstevensfitness.com

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By Cari-Lee Stevens

I understand that it can be a challenge to know what to eat.  Even for those of us who are quite conscious about what we put into our bodies, I often find myself in a conundrum.  Do I buy the organic cherries that came from California, or do I buy the non-organic ones that came from the Okanagan?  One traveled very far and had a negative impact on the environment but is good for me, the other traveled not so far and will be not as healthy for my body.  If you are new to the idea of healthy eating, here are some basic things you should be looking out for.

1. Always say “yes” to water. Someone offers you water.  “Yes please” is your answer.  Your goal is to drink half your body weight in ounces minimally per day.  If you weigh 150 lbs, drink 75 ounces of water.  There are 34 ounces in a litre.  Put some litre bottles in the fridge and know you have to have them finished by the end of the day.  Work up to this over a week if you are nowhere near this intake.

2. If you drink coffee, go organic.  Coffee is a very highly sprayed crop with pesticides, so is tea.  If you are not up to your quota of water per day, ditch the coffee.

3. Get into the habit of reading labels.  Once you start, it is easy to do.  Is sugar in the top 3 ingredients?  Don’t get it.  Why would you need sugar in your pasta sauce anyway?  This also goes for high fructose corn syrup.

4. Avoid hydrogenated oils and MSG, also disguised as hydrolyzed vegetable protein. Check your bags of chips for this.  I find that the Miss Vicky’s and the Kettle Chips are pretty good about not having this stuff in them but again, read, read, read.

5. Get off the aspartame.  This stuff is NASTY!  Honestly, it should never have been passed. Try other natural sweeteners instead.  If you must, plain ol’ white death sugar is preferable to aspartame but do try healthier options before choosing white sugar.  Honey, maple syrup and steevia are some options.  Steevia is my favourite.  It comes from a plant and it will not affect your blood sugar. Great for diabetics. By the way, Nutrasweet, Splenda & Equal are all fake, fake, fake and not healthy options.  Don't let advertising fool you.

6. Do you eat animal products?  Go organic.  If you are flip flopping about which products to go organic on, meat and dairy would be the ones.  Did you know that it is recommended that pregnant and breast feeding mothers not drink alcohol or have more than one serving of certain fish in a week? The reason for that is because the toxins are passed on to the baby through the mother.  So now you are the one who is ingesting the hormones, the pesticides the antibiotics and all the other things the animals were fed.  It doesn’t cost much more to go organic.  Put it into perspective.  A beer is $6, a martini is $10, a latte is $5, buying organic vs. non-organic milk is going to cost maybe 75 cents more for a whole litre.

7. High antioxidant foods.  Deeeeelicious!  Bring on the berries.  Antioxidants help slow the aging process and I am not just talking about the way you look on the outside, though that is a bonus.  Berries are high in antioxidants, get them fresh while you can.  If they are not organic, soak them in vinegar and water for awhile to take off some of the pesticide residue. But best to go organic as they are also a very highly sprayed crop.

8. Get some greens in your life.  Are potatoes and corn your vegetables of choice?  Get some variety.  It is the spice of life, don’t you know.  Kale, dark lettuce, chard etc… cruise the internet for some interesting recipes.  I have a fantastic curry kale salad recipe listed here on this blog.  Check it out.

9. When at restaurant and the options are a burger and fries, bite the bullet and make a small change.  Ask for the house salad instead of fries.   Just do it.  Like ripping off a band-aid.  Say it and stick to it.  You will be surprised how great the house salads are these days.  Most often the fries aren’t all they are cracked up to be anyway.  If you are still hungry and craving fries after your burger and salad then order some.  I doubt you will.

10. Make eating healthier easy on yourself.  Get organics delivered to your home or office. I use Green Earth Organics and love their service.  You can customize your bins on line if you like.   Mention my name and get $10 off your first delivery. Purchase vegetables pre-cut or deal with your veggies right when you get them, DO NOT DELAY!  Cut them up and put them in the fridge so all you have to do is grab and go. Keep healthy snack food in the house.  Have energy bars on hand for when you are running short on time.  Have a meal replacement shake available for those days when you don’t want to cook.  But remember, read the labels.  Just because it has a healthy sounding name it doesn’t mean that it is.   There is a lot that marketers are allowed to get away with, so please don’t trust them to be giving you the straight goods.

The small steps made today towards better health cumulates into big changes down the road.  Wouldn’t you like to feel and look better in a year from now than you do today?  Wouldn’t you like to have more energy, more muscle tone, less fat, clearer skin and a brighter outlook on life?  Proper nutrition can deliver all that and more!

If you would like more information on how to get healthy and what products I recommend, please contact me for a no charge consultation.

Cari-Lee Stevens is a speaker, master trainer of Pilates instructors and a transformational wellness coach.  She owns CL Stevens Fitness Inc. a company that specializes in on-site corporate and community based fitness such as yoga & Pilates.

Follow her on twitter@cleansegirl
Blog: www.cleansegirl.com
Lectures & Coaching: www.carileestevens.com
Pilates Teacher Training: www.canadianpilatesinstitute.com
On-site corporate fitness:  www.clstevensfitness.com

By Cari-Lee Stevens

The other day on Facebook I saw a posting of an article from the Huffington Post about Vitamin Water.  There is a lawsuit against Coca Cola on the grounds that the company is making unwarranted health claims.  My first reaction was: “that is crazy, how can Coca Cola make these claims and then back pedal when they get in hot water?”   After I thought about it, I realized that while it is ridiculous, what is also ridiculous is the lack of personal responsibility that people take for their health. When Vitamin Water first came out, I was suspicious.  First off, it is colored unnatural colors, so immediately I questioned it.  Then I picked it up and read the label and realized that there was some sneaky marketing going on and I concluded that it wasn’t healthy and that I would never touch the stuff.

Learn to read labels.  It is very simple and it should be as basic for all of us as brushing our teeth.  If you see the first ingredient listed as water and the second ingredient listed as sugar, know that it is a poor substitute for pop and you should be drinking actual water.  Here are some basic things to look for on food and drink labels.  If you see hydrogenated oil, don’t buy it.  If you see any food coloring listed, don’t buy it.  If sugar or high fructose corn syrup is listed as one of the top ingredients, don’t buy it.  If MSG is listed on it, don’t buy it.  There are many other things you can educate yourself on but these are the easiest to look out for.  Once you get into this habit, it is very quick and easy and you won’t even think twice about doing it.

Sure, not everyone is a health nut and not everyone has an interest in learning about health but that is why there are professionals around with whom you can consult.   The FDA is not doing a great job of looking after people - they passed Aspartame.  Think about that!  Or if you wonder what I am talking about, google "the dangers of Aspartame." I don’t know about stocks, bonds and mutual funds and have no interest to learn, so I hire a professional to help me with that.  If you are looking for a healthy alternative to sports drinks like Gatorade and Vitamin Water, try plain water.  If you want some flavouring in your water, add a little lemon or lime or a little  juice.  If you are looking for something that will replenish electrolytes and is loaded with Vitamin B's with no food coloring and tastes great without ingesting Gatorade, (also bad for you) I have some great suggestions which you can find on my blog @ www.cleansegirl.com Check it regularly for updates or better yet, subscribe.  If you are looking to change your habits I would be happy to support you, feel free to contact me.

Cari-Lee Stevens is a speaker, master trainer of Pilates instructors and a transformational wellness coach.  She owns CL Stevens Fitness Inc. a company that specializes in on-site corporate and community based fitness such as yoga & Pilates.

Follow her on twitter@cleansegirl
Blog: www.cleansegirl.com
Lectures & Coaching: www.carileestevens.com
Pilates Teacher Training: www.canadianpilatesinstitute.com
On-site corporate fitness:  www.clstevensfitness.com

Bus Drivers & Bikers

By Cari-Lee Stevens

What a gorgeous day it was today.  Vancouver is so fantastic.  Warm with a cool ocean breeze, a perfect day for a bike ride.  As I was riding down Broadway today, a bus driver attempted to pull out in front of me after he dropped off his passengers. When I continued to ride past him he raised his hand out his window at me as if to say "what are you doing crazy biker?"  My question to those inconsiderate bus drivers who pull out willy nilly, is "What are you doing crazy bus driver?"   I have never driven a bus before and I can imagine that at times it is a frustrating job but how about some common sense and courtesy to people? Just because you are bigger than I am, does it mean that you should be able to push me around and potentially drive over me or lead me into traffic to avoid you?  Do you think a signal light means that it is okay for you to blindly move left into a lane?

I don't know when the rule came into place that when a bus wants to pull out in front of you, you let it, but it seems to me that many bus drivers abuse this privilege.  When I am driving my car, the bus drivers often bully their way back into the lane without giving me much notice at all.  It is as though they are playing chicken.  "Hey, I am bigger than you so clear out or deal with the consequences. Your choice".   While I am driving my car, at least I have the protection of the steel around me and the airbag that will deploy if I hit something.  As a bike rider I am much more vulnerable. If I slam on my brakes will I go over the bars? Will the guy behind me run me over? While I am shoulder checking to see if the coast is clear to slow down and move over, I risk getting slammed by someone opening their car door.

I ride my bike because I like it and it is good for me and it is one less car on the road.  I am doing my part, kind of like those people who ride the bus. I do not have the opportunity to drive a bus, so I cannot be in the driver's shoes but maybe Mr. Bus Driver, you would like to get on a bike some day and commute in Vancouver for a week and see how it feels to dodge large buses as you make your way to your appointments.  Oh and all drivers, please remember to look behind you before you open your door and lastly, using a hand held cell phone and texting while driving is now illegal.  Don't let a memorable experience like killing someone be the reason you finally take this law seriously.  Thanks

Cari-Lee Stevens is a speaker, master trainer of Pilates instructors and a transformational wellness coach.  She owns CL Stevens Fitness Inc. a company that specializes in on-site corporate and community based fitness such as yoga & Pilates.

Follow her on twitter@cleansegirl
Blog: www.cleansegirl.com
Lectures & Coaching: www.carileestevens.com
Pilates Teacher Training: www.canadianpilatesinstitute.com
On-site corporate fitness:  www.clstevensfitness.com

By Cari-Lee Stevens

I don’t even like to say that word.  As much as I try to keep it out of my vocabulary it seems to be everywhere.  Recently I received two separate referrals from friends who have family members who have cancer.  I was glad that what I have been saying to those around me has been sinking in.  Diet is very important, not just to keep you healthy but to get you back to health.  The body needs good supportive nutrition to repair cells that are damaged through tough treatments like chemotherapy and radiation. When people have cancer, they often lose their appetite, food doesn’t taste very good and they begin to lose weight, so caloric intake is important but what kind of calories is equally important.  Patients should aim for at least 1500 calories a day in small easily digestible meals taken frequently.  Liquid meal replacements are excellent because they can pack a lot of nutrients and are easy to swallow and digest.  They are also easy to prepare, this is key because fatigue is a big factor for people dealing with cancer.  Dr.’s will often refer patients to drinks like ENSURE.  ENSURE, in my opinion is not a satisfactory protein supplement because it is filled with multiple forms of sugar and dye.  It is a known fact that cancer feeds on sugar so this is definitely not a good idea.  Neither are milkshakes which seem to be a popular choice for a meal replacement.

Find a protein powder that has lots of vitamins and minerals, minimal sugar and a good amount of fiber. The fiber will help with those who are experiencing diarrhea.  In addition to this, drinking lots of water is important, especially while in treatment.  Often sports drinks will be recommended for the replenishing of electrolytes, however, the problem with this is that they often have high amounts of sugar in them, or they have fake sugars, which I believe contribute nothing good to the body and are the cause of many health problems.  There are some good electrolyte drinks on the market that are natural and delicious without any unnatural colorings in them.  If you would like more information on this topic, please feel free to get in touch with me.

Cari-Lee Stevens is a speaker, master trainer of Pilates instructors and a transformational wellness coach.  She owns CL Stevens Fitness Inc. a company that specializes in on-site corporate and community based fitness such as yoga & Pilates.

Follow her on twitter@cleansegirl
Blog: www.cleansegirl.com
Lectures & Coaching: www.carileestevens.com
Pilates Teacher Training: www.canadianpilatesinstitute.com

By Cari-Lee Stevens

There are so many protein powders out on the market that choosing the right one can be confusing.  Why for example, would you buy a small container of whey protein that costs $40 when you could buy a massive tub for $40?  There are a few good questions to ask and one of them is: “Is this undenatured or denatured whey?”

Denatured whey is processed at high temperatures, usually above 160 degrees Fahrenheit or 72 degrees Celsius, this ensures that all microorganisms that may harm you have been destroyed, just like the pasturized milk you buy in the store. In the undenatured process, the whey is processed at a low temperature and in such a way that harmful organisms are destroyed, but the heat sensitive amino acids that make it bioactive (meaning, containing a high amount of essential amino acids) are not harmed. Undenatured whey protein is an excellent nutrition source and it helps people to eliminate toxins from the body, build the immune system, increase the antioxidant properties in the body and provide nutritional support. Undenatured whey proteins naturally contain CLA (contain conjugated linoleic acid), which helps to boost cancer fighting properties. It contains the highest concentration of branched-chain amino acids (BCAA), which is helpful in promoting muscle growth and repair of muscle tissue and in preventing muscle catabolism. Some studies also indicate that it helps to lower LDL (bad cholesterol), increase HDL, (good cholesterol) protect the liver, and reduce the risk of cardiovascular diseases. Denatured protein does not have these benefits.  Undenatured protein will usually cost more but the benefits received are well worth it.

Emerging research suggest that undenatured whey protein helps overcome glutathione deficiencies. Glutathione is produced in the liver and plays the role of a powerful antioxidant that helps the body to control free radicals, boosts the immune system, and aids in detoxification of the body. All cells in the body are required to produce their own glutathione, however, when the mechanics to build or produce them fails, the liver begins to accumulate toxins, causing the muscles and the immune system to weaken. Undenatured whey protein will increase the levels of glutathione in your cells. If you are not supplementing with an undenatured whey protein, now would be a good time to start. Have a shake for breakfast as your meal replacement or have one after a workout to help to repair your muscles.   I take two undenatured whey protein shakes a day. One for breakfast and one after my workout.  Undenatured meal replacement shakes are excellent for everyone, including the elderly as well as those who are  recovering from surgery.  If you would like more information as to which brand I recommend, please feel free to contact me.

Cari-Lee Stevens is a speaker, master trainer of Pilates instructors and a transformational wellness coach.  She owns CL Stevens Fitness Inc. a company that specializes in on-site corporate and community based fitness such as yoga & Pilates.

Follow her on twitter@cleansegirl
Blog: www.cleansegirl.com
Lectures & Coaching: www.carileestevens.com
Pilates Teacher Training: www.canadianpilatesinstitute.com

By Cari-Lee Stevens

For the month of June I have been on vacation with barely any internet access.  Sometimes this can be a good thing but when it is a working vacation, it isn’t so great.  I am setting up a condo in Arizona for luxury rental accommodations and of course there are the typical and temporary challenges with renovations & contractors but there is one constant that lurks…  the question,  “am I exercising enough and am I eating well enough?”  In Vancouver, I drive my car maybe 2-3 times a month and otherwise walk or bike everywhere.  Here I am in the car 5-6 times a day and the heat is oppressive, who wants to exercise in 44 celsius?  In the first two weeks I also had minimal kitchen utensils and appliances so eating well, keeping it healthy and interesting was a challenge.  And then …one of the most exciting culinary events in my life finally came to fruition.  Drum roll please! I  bought a Vitamix.

For those of you who don’t know about the Vitamix you may think I am an over the top health freak but those of you who have one, you’ll back me up on how fun and amazing they are. I have coveted one for over 2 years and even though I knew what it could do, I still had a hard time bringing myself to spending over $600 on what looks like a blender.

My unrequited love started while on vacation in Kauai. It was pouring rain and with nothing else to do, I ended up in a Costco. I stood there like a child mesmerized by a puppet show as they did the same Vitamix demonstration over and over again.  I must have watched them make tortilla soup three times.  I am happy to report that it has now been close to three weeks that I have had my Vitamix and I am using it non-stop.  I use it every morning with my protein shakes and loads of fresh fruits and I used it tonight to make a delicious red pepper hummus & a dressing for my pasta salad.  Everything is being done with no salt or pepper and barely any oil, just veggies, fruit and nuts to give things flavour.

This Vitamix has so far proven to be a very wise investment.  I am still working on the exercise situation and have decided that in this heat, swimming will be my exercise of choice.  To purchase a Vitamix, I think the best deals are probably Craigslist if you can find one or Costco.  If you click on this link, http://www.vitamix.com/index.asp you can see the Vitamix in action.  The hosts are a bit annoying and use their hands too much when they talk but once you get past that you might find yourself mesmerized as well!

Cari-Lee Stevens is a speaker, master trainer of Pilates instructors and a transformational wellness coach.  She owns CL Stevens Fitness Inc. a company that specializes in on-site corporate and community based fitness such as yoga & Pilates.

Follow her on twitter@cleansegirl
Blog: www.cleansegirl.com
Lectures & Coaching: www.carileestevens.com
Pilates Teacher Training: www.canadianpilatesinstitute.com

About a month ago, I was doing a cleanse. During my cleanses I choose my meals wisely and eat as best as I can "from the earth".  One of my favourite recipes of all time is my curry kale salad which I have on a regular basis and even more when I am cleansing.  Simply delicious!  Kale is such a great vegetable full of vitamin A and lots of fiber but my kale repertoire is limited and I honestly didn't know how else I would use it in a way that I would like, then my friend Lori let me know about kale chips.  These were fantastic as a little snack during my cleanse and have now turned into a favourite even when I am not cleansing.

Let me first say, that I know I probably come off as a real health nut talking about this.   If you are skeptical, I understand.  Please know, that I do like chocolate and ice cream and all those other good things and by no means are these chips going to make you think you are eating a potato chip but they are a tasty and healthy snack.

Here it is:

Organic kale washed and dried
Put in a large bowl with a small amount of olive oil
Massage the oil into the kale with your hands
Sprinkle lightly with sea salt

Lay on a cookie tray and bake at 375 until the kale becomes dry.  If you have a food dehydrator this would work even better.  Let me know what you think after you have tried this recipe by leaving some comments.

Cari-Lee Stevens is a speaker, master trainer of Pilates instructors and a transformational wellness coach.  She owns CL Stevens Fitness Inc. a company that specializes in on-site corporate and community based fitness such as yoga & Pilates.

Follow her on twitter@cleansegirl
Blog: www.cleansegirl.com
Lectures & Coaching: www.carileestevens.com
Pilates Teacher Training: www.canadianpilatesinstitute.com

We have all heard the talk about the benefits of red wine and recently it has been discovered that there is a major benefit from the skins of the grapes.  It is called Resveratrol. Resveratrol can now be found in pill form. Recently I have been taking a vitamin supplement that has CoQ10, Vitamin D and Resveratrol, equivalent to 100 glasses of wine! Maybe when I am 70 I will look and feel like I am 40! That is a fun thought. This is a quick three minute video from 60 Minutes that explains it well. If you would like to know what I use, feel free to contact me or visit my blog www.cleansegirl.com

Cari-Lee Stevens is a speaker, master trainer of Pilates instructors and a transformational wellness coach.  She owns CL Stevens Fitness Inc. a company that specializes in on-site corporate and community based fitness such as yoga & Pilates.

Follow her on twitter@cleansegirl.com
Blog: www.cleansegirl.com
Lectures: www.carileestevens.com
Health Challenge: www.isachallenge.com

By Cari-Lee Stevens

I think I shocked and perhaps horrified my friend Chad the other day when I expressed my feelings towards this woman Donna Simpson.  The guy narrating the video (see below) has a much kinder and charitable suggestion than I had in regards to what might help Donna.  Praying for her may have been his gut reaction but it wasn't mine.  In this video Donna says she doesn't really "buy into all the diseases that come with being overweight".   I realize that she has psychological problems but this comment is beyond absurd.  What is not to buy into?  The fact that research has clearly shown a link between obesity and 60 different diseases?

I don't know how it works in the U.S. but here in Canada, if this woman had a heart attack and had diabetes caused by her overeating, wouldn't us tax payers be footing the bill?   If she did have a heart attack, all efforts would be made to revive her and if she chose to go on with her quest to be the fattest woman in the world would she still be given medical treatment at tax payer's expense?  At least she is being resourceful and paying her grocery bills by tapping into the fetish community.

My friend wondered why I was so riled up and why it mattered to me.  This woman has nothing to do with me, I am not paying for her medical care and I don't know her child, so why do I care if she sets a poor example?  As it was pointed out, she could be doing worse things to her child than eating herself into the grave.  If she was physically abusing her child, the authorities would step in.  She may not be physically abusing her but I wonder what kind of an effect her bizarre quest and lifestyle will have on her child.  This doesn't seem right on many levels.

What do you think?

Cari-Lee Stevens is a speaker, master trainer of Pilates instructors and a transformational wellness coach.  She owns CL Stevens Fitness Inc. a company that specializes in on-site corporate and community based fitness such as yoga & Pilates.

Follow her on twitter@cleansegirl.com
Blog: www.cleansegirl.com
Lectures: www.carileestevens.com
Health Challenge: www.isachallenge.com

TAB Encapsulated Bra

By Cari-Lee Stevens

This weekend the weather has been gorgeous and it has brought out the bike riders, the rollerbladers and the runners.  I am always surprised at what I see when it comes to the female runners.  Never-mind the poor running form that can easily be adjusted, what I am talking about here are bouncing boobs. As I am out and about I have noticed a disproportionate amount of female runners who are letting it all hang out loose and fancy free, boobs bouncing to the beat of the feet.  It pains me to see this but who cares about me, what about them!?  I thought to myself, are these ladies not uncomfortable, do they not feel pain?  They must realize that this can't be good for them.  Then I wondered how bad it might really be, so I did some research and here are some stats from a study conducted by Dr. Joanna Scurr of the University of Portsmouth U.K.

The breast moves in a figure 8 pattern while running.  This motion has two negative implications; number one is breast pain caused by tension on the skin and connective tissue and number two, breast sag where repeated loading leads to permanent stretching of the supporting structures of the breast.  Ow, that sounds painful!  There are two popular support bras used for running, the first is a compression type bra that keeps your gals pressed flat, thereby repositioning the centre of mass, the second is the encapsulation bra which contains moulded cups that encapsulate each breast separately and allow independent movement of the left and right breast. Current research shows that the best bra for support is the encapsulation bra, no matter what your cup size.   To find a proper fitting encapsulation bra, visit a store where they have staff trained to do fittings and ask if they carry such a bra. The TAB bra company has a great encapsulation bra and they have bra clinics around the city.

Cari-Lee Stevens is a speaker, master trainer of Pilates instructors and a transformational wellness coach.  She owns CL Stevens Fitness Inc. a company that specializes in on-site corporate and community based fitness such as yoga & Pilates.

Follow her on twitter@cleansegirl.com
Blog: www.cleansegirl.com
Lectures: www.carileestevens.com
Health Challenge: www.isachallenge.com

I saw this video on line the other day, maybe you have also already seen it.  This woman is amazing. Of course, she has good genes but to look like this at the age of 72 does not happen on its own.  It got me thinking about how powerful and strong she must feel and what a good feeling that must be for her. Exercise is so much more than the act of  moving the body.   The effects it can have on us are profound.  It can make us feel more confident, powerful and strong and not just in the physical sense. Our bodies are meant to be stressed in a good way.  They are designed to move and stretch and run and lift.  If you haven't stressed your body in a good way by doing something that challenges it, I encourage you to get out there and get it going.   Now that the spring has arrived there are loads of outdoor activities.  You could start with a mini stroll and do a small amount of  the Grouse Grind, join an outdoor bootcamp, go for a bike ride or learn to roller blade.  The options are endless.  To your health!'

For some reason I was unable to embed this video, so please click on the link below.

Ernestine Shepherd

Cari-Lee Stevens is a speaker, trainer and coach.  She also owns CL Stevens Fitness Inc. a company that specializes in on-site corporate and community based fitness such as yoga & Pilates.

Follow her on twitter@cleansegirl.com
Blog: www.cleansegirl.com
Lectures: www.carileestevens.com
Health Challenge: www.isachallenge.com

As social media has become increasingly popular, we are exposed to people's dirty laundry more than ever.  For my liking there is too much detail on line about break ups, the bad day, week or month that people are having and more. The posts that say: "I'm sad today", ("please ask me why so I can openly share my woes")  "Life sucks",  "Some people are so negative & toxic, you know who you are..." etc...  A friend of mine once stated that posts like this are from "immature narcisistic attention seekers" and as he started to see a pattern of more and more such posts, he started to either delete these people from his friend list or hide their posts.

Many years ago I did something similar and I cleaned my "cupboards" so to speak, of those people who were energy drains.  You know the type, the person who has a black cloud hanging over them all the time, the person who never can see anything as good in their lives and when you ask how they are, their comment is "same shit, different day".  Good health isn't just about what you eat and how much you exercise, it is also about what you allow into your consciousness.   If you watched only bad news on TV, how would it affect you?  It is the same with the social media.  Sometimes it can be like watching a bad train wreck.  Where is the value in it?  How it is improving our lives?

It has been said that you are as successful as the sum of the five people who you hang out with the most. Sometimes it can be difficult to remove friends from your life because they have been there forever but when you do, a shift happens.  It is not only a shift for yourself but often a shift for those friends.  To have a rewarding, fulfilling and peaceful life, we need to surround ourselves with positive people.  Like attracts like and if you are hanging out with a sad sack, you too will turn into a sad sack.  This emotional energy is draining and our emotions have a direct impact on our physical health.  So eating well is important, exercise and cleansing is important but let's not forget about the mental aspect of good health.

Cari-Lee Stevens is a speaker, trainer and coach.  She also owns CL Stevens Fitness Inc. a company that specializes in on-site corporate and community based fitness such as yoga & Pilates.

Follow her on twitter@cleansegirl.com
Blog: www.cleansegirl.com
Lectures: www.carileestevens.com
Health Challenge: www.isachallenge.com