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Hi there,

As always, here's the recording of our live Q&A Zoom session for those who couldn't make it.
Passcode:  N=7L3!3U

Question for those who missed the call

You're definitely under no obligation to join these calls, but I'd love to know why you didn't come, in the spirit of serving and supporting you better. 

Is the time inconvenient? Or was it just that this was a bonus week so we didn't have a particular topic? Or is it just better to use your time watching the videos and doing the workbook activities? Time is limited I know. 

No problem either way! I'd love to hear from you though, so I know if I need to make any adjustments. 

These are the topics we covered in the call today, along with some supporting material:

Cooking for one (or two)

This is a common challenge! A few ideas...
  • Quick and easy meals. These are the blog posts I mentioned: What to cook when you don’t feel like cooking and Budget-friendly meals for when you *really* don’t feel like cooking
  • Cookbooks: The Canadian Diabetes Association book I mentioned is only 4.1 stars on Amazon, and ten years old, so might be worth trying before buying (library). This one from America's Test Kitchen is newer and has a 4.5 star rating. They're usually good. This one also has a 4.5 star rating and over 1000 reviews.
  • The meal prep service that Sheri mentioned (Simply Supper) sounded great too. There are a few of those, but I've only reviewed Hello Fresh, which I actually found took too long to prepare, so wouldn't recommend! If you've used another one that you like, let me know and I'll pass it along.
  • Prepared food from the grocery store can be good too - a piece of marinated fish or chicken, roasted veggies, or a whole grain salad can simplify meal prep for one. Sometimes specialty stores do this better than the big chains (eg. Sunterra in Alberta).
I was trying to think of other ideas about this, and came across this great little blog post. Some of her tips are redundant with what we talked about today, but there are some fresh ideas there too. 

Question - Creatine (supplement)?

As promised, I looked it up after the call. It's rated as "possibly effective" for athletic performance, muscle strength, and age-related muscle loss. 

It's rated as "likely safe" for most people when taken for up to 18 months (that just means that the best studies go that long, not that something bad necessarily happens after that time).

There is a caution with kidney disease, and I find that sometimes people don't even know when their kidney function starts to decline, so as always with supplements, double-check with your doctor! KIdney labwork is pretty standard, so they should be able to tell you right away if there are any concerns.

(More details here.)

Question - Protein Powder?

This is an example of a plain whey protein powder as I mentioned. Just an example. You don't have to buy at Amazon! Presidents Choice makes a similar product if you're near a Loblaws store.

This is an example of a plain vegetarian (pea protein) powder. (But why on earth do they have to make such big packages?) 

Nutritionally, not really any advantage to the pea protein powder, except a bit more iron. (No fibre - I must have been thinking of a different product.) And boo, a bit of sodium, in that one at least.

The whey protein is best used by our bodies for muscle building, so unless you have an ethical reason you prefer not to use dairy products, I'd go with that. 

Question - Nutritional Yeast?

Here's the blog post I mentioned where I explain the ins and outs of this funny but tasty ingredient. 

Staying motivated!?

Finally we talked about the challenge of sticking with heart-healthy habits. Thank you to everyone on the call for sharing. So helpful.  

Here's the Heart Sisters blog post I mentioned where she talks about this challenge. No magic bullet there though, just nice to know you're not alone if you're struggling!

As I said on the call, the health psychologists tell us that tuning into a personally meaningful reason to change, something tied to who you want to be, is most effective. If you see yourself as a hiker, you might be more motivated to stay active, even if it's the treadmill in the winter. 

Additionally, "instant payoffs" are more effective motivators, but also more elusive! Heart disease develops silently over years, but for some, healthy eating can improve gut health, mood, or energy, and if you notice that, it might keep you going better than fixating on your arteries.

That's it for now. Have a great week!
- Cheryl

p.s. For your convenience:  Link to course.    Link to Facebook group

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