"Everyone LOVED your sessions. Thank you (Uche & Kary) for your involvement.
Only one complaint...people wished they had more time to spend
with the two of you."
~J. Golfman, organizer, The
Many Facets of our Lives', An Event for Women
We will post a few of the questions (and our answers) that we
receive from people online. From time to time we will select
several that we feel will help shed some light on the puzzling
world of fitness.
In view of the complex, individual, and specific nature of
health and fitness problems, this website is not intended to
be a substitute for a professional medical advice. This FAQ
section is for educational purposes only. Always seek the
advice of a physician before beginning any diet or exercise
I'm a fairly active woman. I've done cardio and a bit of
weight training, once or twice a week, for about 10 years. I'm
fairly happy with my body image, but I have a real problem
with cellulite. I've heard some say that you can't do
anything about it,
but I've recently read some information on mesotherapy
(injections into the problem area). Do you have any thoughts
on this type of treatment or on treating cellulite in general?
We went to Dr. Andrew Weil’s website for some help with this
question as we are not medical doctors and are not familiar
with mesotherapy. He explained that this procedure is cosmetic
and can cost up to $500 per treatment, with many treatments
required. He is not aware of any scientific proof that it
works as advertised and he is concerned that there is no
standardization of what substances are injected. He cautions
that you should find out exactly what medications are going to
be injected and what side effects they may cause. He goes so
far as to compare mesotherapy and liposuction: liposuction has
been scientifically studied and its benefits and risks are
well documented. Liposuction can only be performed by licensed
physicians, unlike mesotherapy.
It is amazing how many people turn to the surgical route. We
are in a quick fix economy and we completely understand how
people feel a need to have instant results. Remember though,
many of those quick results can be reversed if one still
hasn’t learnt to change old eating habits and remains
inactive. And the slow slide to putting back on the pounds
begins the next day with the first meal where too much of the
wrong foods are eaten.
Our experience is that the best way to combat cellulite is
with muscle building activities/ aerobics/flexibility
training, drinking sufficient water and consistent healthy
eating. Weight training could possibly be increased to 2 – 3
times per week (make sure the intensity is challenging, but
safe for you) and start a nutrition and exercise journal in
order to facilitate your goals. Kary has seen many women lose
the appearance of cellulite by decreasing their body fat % as
they increase their muscle. Of course, this takes will power
and commitment and is easier to achieve with a clear-cut
specific goal… Maybe you could train for a 5 or 10 km walk /
The key is that most of these very athletic women achieved
super lean muscular physiques, but only maintained it for
short periods for special fitness competitions and/ or their
Psychologically – you must focus on what you like about your
body and wear clothes that accentuate these areas. The same
person you are admiring is probably admiring you for a related
Most of us have distorted views of how we look. Mark Victor
Hansen, reported at one of his conferences that he overheard
Demi More saying that she felt she was a 7 out of 10. And this
is after her allegedly spending $100,000 on surgery.
enjoyed your recent seminar. I went home and started drinking
a lot more water. My question to you is about belly fat. I
have read that no matter what, at a certain age, women are
stuck with belly fat. I am an active perimenopausal woman who
has developed this belly fat. Will my efforts to get rid of
it be for nothing? Also I would like to know of foods,
supplements that can lessen hot flashes and all that goes with
We would be very interested in your activity / exercise level
and your daily nutrition and water intake! It is our
experience that any woman who is in good health can have a
flat stomach with consistently eating with sound nutrition and
an active lifestyle. We have seen women from 35 – 75 years of
age competing in women’s physique and bodybuilding contests
with amazingly low levels of body fat.
Body fat does not magically appear – and it will not
magically disappear. Start an exercise and nutrition journal
for the next two weeks. Analyze your journal and aim to
at least 2 sessions of challenging resistance activities per
week (yoga, pilates, stability ball training, resistance bands
or weights, etc.)
at least 20 minutes of energizing cardiovascular activity
per day or at least 4 – 30 minute sessions per week that are
higher intensity than walking.
at least 6- 8 cups of water per day
more veggies, fruit essential fats and protein
less white sugar, starch, processed foods and high gylcemic
Stress hormones like cortisol promote the depositing of
belly fat. If one has real or perceived stress throughout the
day or on a regular basis, getting rid of it with traditional
diet and exercise may not be enough. Yoga, deep breathing,
walks in nature and meditation can all help with stress.
Have a registered dietician or holistic nutritionist
calculate your total calories from your journal and make
recommendations for an appropriate daily amount.
Make sure you start the day with a healthy breakfast and stop
eating about 2 hours before bedtime.
There are a number of psychologists discussing the way we
think about our bodies and the way we hold on to strong
beliefs that no longer serve us. If you watch the movie, The
Secret (we have watched it several times) it goes into this
area deeply and gives a great overview that can help the
viewer with any number of challenges. Visit
www.thesecret.tv for more information. Some of the
philosophers featured in the movie were on Oprah recently and
made quite an impact on the audience.
As for your “hot flash” question – the natural remedies that
you may want to research are:
Black Cohosh (Cimicifuga Racemosa)
Soy Foods –
Japanese women don’t suffer from hot flashes the way western
women do, but this may be from other diet and lifestyle
elements – the research is not conclusive at this time
Consider a consultation with a Naturopathic Doctor who will
have many recommendations to help! The best place to go before
starting any new supplement or eating program is to start with
your health care provider.
your seminar last week and found it very informative and
interesting. I am a very healthy eater, but do not like any
kind of seafood. Do the omega-3's added to eggs and margarine
have the same effect as the naturally occurring omega's in
fish? What do the omega-3's actually do?
enjoyed your recent presentation. I have a question regarding
fish oils. Is this just a new fad or is there solid research
to take these as a regular supplements?
Can they be found in other things than fish?
Because most people do not eat enough fish, nuts, green leafy
vegetables or wild game, most Canadians are lacking in omega
3's and monosaturated fats. Omega 3’s cannot be produced by
the body independently – that is why they are called
essential. Essential fats nourish the brain and nervous
system. According to Essential fat guru, Dr. Udo Erasmus, the
essential fats have numerous benefits:
Helps fight coronary heart disease
Used in treatment with autism and ADD
Brain and neuronal growth and repair
They are an important part of the cell membrane: humans have
more than 10,000 trillion cells!
Omega 3's are important for skin, hair health also.
impove mental processing
Outside of fish, Omega 3’s can also be found in flax and
We supplement with Udo's Oil (go see Dr Udos Erasmus website
by searching for Fats That Heal online and you will see the
plethora of info on the entire subject). We also use certified
organic Flax Seed (in the granular form to spread on salads or
cereals or in yogurt). We also take Omega Joy and Omega Glow
(contain essential fats for optimal skin health, energy, etc)
from Genuine Health along with their amazing Greens+ drinks.
www.genuinehealth.com for more information.
With your individual needs and or health issues, etc., it is
always best to consult an MD or naturopathic doctor before
starting any new supplement program or a change in diet.
If you go to
www.mercola.com and/or do a search on Dr Weil's website
you will see loads of supporting evidence for the addition of
omega 3 rich foods to modern man's diet.
We love eating salmon (sockeye or wild or Pacific is best); a
variety of almonds, walnuts, sunflower seeds, pumpkin seeds,
cashews. We keep at least two pounds of nuts within reach in
our kitchen 24/7. But remember we are at the Stephen Covey
stage 4: unconscious competence in the area. For the average
person. one would need to look into the amounts, etc for their
body type, activity level, and goals, etc.
Eating eggs where the chickens were fed flax seed is better
we feel than just eating regular eggs. For that matter
margarine also - but Kary and I don’t rely on fortified foods
as we have read numerous reports that cheap synthetic forms of
nutrients are added after the processing has beaten nature's
natural nutrients out of the food.
Hope this helps. We love learning and take ongoing LIVE
courses, seminars and workshop on nutrition and long distance
learning courses regularly. We are a work in progress. To
really enjoy your health and fitness journey, you need to be a
lifelong student yourself. There is nothing more empowering
than to feel you are learning about one of the most amazing
gifts we have been given – the human body.
What can a
busy professional do for a snack at work in the middle of a
busy morning schedule?
I bring any number of things with me to work at the office:
mixed unsalted, raw nuts (almonds, walnuts, sunflower seeds,
Certified organic yogurt that is full of healthy bacteria
called acidophilus and bifidus (the most of the other kinds of
yogurt do not do to much for the body as most of them are
loaded with sugar or sweetened with -cheap fruit or
aspartame. Their enzymes aren't as active as with certified
Sprouted wheat pitas with tuna or salmon placed inside with
a chopped up tomato, lettuce
if one wants to get adventurous, place boiling water over
some instant organic oatmeal in a bowl and place a tbsp of
peanut butter in it and / or frozen organic or regular blue
berries (these can be brought to work frozen.
We use Stevia for sweeteners vs. sugar or Splenda or
Green tea throughout the day is a great drink. There are over
750 scientific references to green tea being anti-aging and
excellent for your immune system
THE KEY IN MAINTAINING A SOUND NUTRITIONAL MEAL PLAN IS
EATING THINGS YOU ENJOY. FORCE FEEDING FOODS THAT YOU DO NOT
LIKE WILL LEAD TO FALLING OFF THE WAGON SOON AFTER YOU CLIMBED
ON. THERE ARE 100’S OF VEGETABLES AND FRUITS THAT YOU CAN
CHOOSE FROM. VARIETY IS THE KEY. AT THE VERY BEST TRY TO NOT
FALL INTO THE CATEGORY OF PEOPLE OUT THERE WHO EAT THE SAME 12
FOODS EACH WEEK. (90% OF PEOPLE SURVEYED IN ONE RESEARCH
STUDY, ADMITTED TO EATING THE SAME 12 FOOD ITEMS 80% OF THE
Hope this helps, there are so many choices once someone has
made their mind up to eat healthy (80/20 remember?). Investing
in a portable cooler will help you transport your food to work
and keep it fresh.
I have a few
questions that I will like to ask to see if I am on the right
"track" like they say. I am training since 2000. I did lose
a weight at that time of 75 lbs. I am maintaining my weight,
but I can say it moves around 10 lbs. I do 3 time a week of
weight training - 30 mins. And cardio I do 30 mins. in
morning and 30 mins. at night. It seems that my body doesn't
response to any change that I do. I will like to loose those
10 lbs. My guideline for food it's really good. I am eating
1600 calories per day. Every thing is counted as much as I
Hello there, thank you for your email. We love sharing our
passion and enthusiasm for active living. We are thrilled it
showed in our recent presentation.
Weight training three times a week and cardio twice per day
is commendable. You said you consume 1600 cal per day but were
not losing any weight.
1600 calories may or may not be the right amount of calories
depending on your height, weight, activity level, job demands,
and sex, etc.
If your job is very sedentary and you are 5'8" and 140, 1600
is probably too little. If you are 5'2" and lead an active
life with four kids, and volunteer work it might be too little
also. If you are 5'3" female sitting at a desk all day,
single, living at home without the need to do any chores
around the house and no volunteer work and you go to bed at
8pm each night, 1600 might be exactly what you need.
We are not sure if you are male or female from your question.
With a low calorie intake of 1600 cal / day we are assuming
you are a woman. We are wondering how you determined that this
is an appropriate amount for you. You may not be eating enough
nutrients with such a low intake and such a high level of
activity. This can cause the body to slow down metabolically
as it tries to maintain an appropriate amount of nutrients.
Many women are surprised when they begin to lose the last 10
pounds with an increase in calories! An absolute paradox!!
We would highly recommend that you begin an exercise and
nutrition journal that can be analyzed by a professional
(registered dietician, or holistic nutritionist). They can
make sure that you are eating the right amounts of nutrients
for your lifestyle.
Most people underestimate how much food they eat in a week
and they overestimate how much exercise they do.
Key for health is the quality of those calories:
A salad is important to include each day
5-10 servings of fruit and veggies must be included (see
Canada's Food Guide). We gave you a portion size page in your
handout - for exact portion sizes
Eat smaller meals to spread it out. Having a 300 cal
breakfast and then not eating until late is never a good idea.
Eating 1300 at night between
7-10pm is worse than spreading it out over 4 meals
drink 6-8 cups of water (again depending on your size and
drinking green tea (has a fat burning component to it; along
with a load of other health benefits)
lean sources of meat are important
having any food intolerances and allergies that you might
be still eating because you just don’t know you are intolerant
of them. Fat stores toxins; If you are eating loads of
processed foods and intolerant of any ingredients in the junk
food, fat will still linger as it is needed to keep the toxins
away from your circulation (a blanket statement but simplified
for this email). Certified Holistic Health Practioner Paul
makes this point in his lecture series to 1,000’s of certified
trainers at all the national personal training conventions
toxic thoughts can also keep fat around your mid-section.
Research has shown that worry, negative thoughts, stress all
can cause cortisol to spike throughout the day – and each time
blood sugar rises and fat storage is encouraged. Read Louis
Hay’s ground-breaking book, “You Can Heal Your Life.”
Hope this helps. The voyage to health and wellness can be a
fun one, if you maintain a light heart and learn with an open