Archive for the 'Nutrition' Category
As a nutritionist, the most challenging part of my job is simplifying nutrition to my clients. Clients expect me to present them with a mathematical equation to follow, a restrictive unpalatable meal plan removing eggs, grains and meat and costing them a fortune. Instead, what they find is a breakdown of the basics of health, food and cooking in a way that makes, not so common, sense.
Take one of my favourite recommendations, to make your own soup stock. This simple, un-glitzy and cheap as chips suggestion may seem small and insignificant, but is one of the most incredible things you could do for you and your family’s health. The effects it will have will rival ANY over-priced packaged nutrition product, past, present or future. I’m serious! This is the best of the best, the cream of the crop.
Stock contains the most life nourishing minerals in a form the body can absorb effortlessly, including:
- Calcium (for our bones of course)
- Magnesium (for our muscles and heart)
- Phosphorus (for bones, teeth and energy production)
- Silicon (to make elastin and collagen for hair, bones and skin)
- Sulphur (for collagen, skin and blood vessel formation) Read the rest of this entry »
Fall is upon us, and it’s a beautiful time of the year to get out and get fit. But we all know come the end of October, many of us will struggle with staying away from those sugary treats our kids (and us) love so much. To stay on the right track, keep the following tips in mind to help prevent yourself from overdoing it.
Keep them out of sight!
Not having those chocolates and candies out in the open will help a bit with binging on sweets. Out of sight, out of mind. Take the time to make a special place for them. Their place should not be in the pantry or cupboard, or where ever else other food is kept. You don’t want them to catch your eye as you are preparing dinner.
Ditch the leftovers
One of the biggest culprits of binging on treats is buying more than you needed. Quite often when nearing the end of the night, we are left with a big bowl and no more children at our door. And typically whose candy does it become? Yours. But not this year! To avoid being caught in this predicament, know when the night is coming to an end and give the last group of children ALL your candy. You will thank yourself later on and best of all; you’ll be well loved by all the neighborhood children. Read the rest of this entry »
While sitting down with your family for breakfast to a bowl of steamy oats or poached eggs and vegetables would be the ideal way to start each day, it isn’t exactly realistic for busy moms and families who often find themselves rushing out of the house in the mornings in a mad dash to their day.
But before reaching for that nutritional devoid cereal or toast, in the same amount of time you can prepare a delicious fast food breakfast at home that you’ll feel great about and will keep you energized, your blood sugar balanced, and you satisfied until lunch.
Stock up on a few pantry items to ensure you never leave the house without an ultimate breakfast you feel great about!!!
Protein: Whey, hemp, pea, chia; whatever you protein preference is, make sure to get a heaping scoop of this in your shake if you want to keep full and your blood sugar stable until morning snack time or lunch. Plain Greek yogurt is a great source of protein in addition to or in substitution of the powder.
Omega 3 Fatty Acids: Flaxseed oil is delicious in shakes and helps you get your breakfast dose of omega fatty acids while helping to balance your hormones at the same time.
Fiber: Ground flax seed is your best choice for shakes and provides cancer fighting lignins and bowel essential soluble and insoluble fibers.
Spinach: A large handful of spinach adds fiber, protein, calcium and iron to your breakfast shake. Contrary to popular belief, spinach has a sweet taste when blended in shakes so don’t be shy!
Antioxidants: Fresh colourful fruits not only make your shakes delicious but ensure you are getting disease fighting and energizing antioxidants, vitamins and minerals.
Take your shakes to the next level with these nutrition superheroes!
Maca powder: One of my favourite Super-foods, this root powerhouse comes from the mountains of Peru and is referred to as ‘Peruvian Ginseng’. It is best known to boost stamina, mood and libido, and works as an adaptogen to help your body adapt to stress.
Spirulina: A serious nutritional super-food. This blue green freshwater algae is ridiculously high in protein and iron, and has a long list of health benefits including balancing blood pressure, boosting your immune system, normalizing cholesterol and detoxifying metals and toxins. For this reason it is important to start slow with a small dose and gradually increase until you see how your body responds to this powerful detoxifier.
Probiotics: Many of us use probiotics supplements to help keep us regular and our immune systems strong. Break open a capsule and add to your shake to get your daily dose of friendly gut bacteria.
Other Supplements: If you are on a supplement routine, skip taking the pills and break open the capsules right into your shake!
Read the rest of this entry »
It’s that time of year again, where our lives get turned upside down and all around. It’s BACK TO SCHOOL TIME! There’s snacks and lunches and dinners and homework to get done, the backpacks need to be packed and a good nights sleep is a must for all!
When we went to school, we learned about managing our time by breaking down assignments into smaller chunks so that we didn’t get overwhelmed at the last minute and unable to finish tasks. Why is it, as adults, we forget to do that when it comes to everyday tasks?
For instance, what happened to making sure our family has proper lunches and snacks for school and work? Instead, we end up with things thrown together in lunch bags such as store bought granola bars, cheese sticks, crackers and maybe, if they are lucky, an apple or another fruit. Our lunches become, a fast food joint which contains nothing but unhealthy trans fats, highly processed food and a lot of white stuff – buns, bagels, breads, rice, etc. Read the rest of this entry »
During the summer months when the kids are off school, we are often not able to keep up with our regular routine. Unfortunately, our health and fitness goals might loose priority in the roller coaster we call life! We are eating differently and perhaps unhealthily and/or spending time running around with our kids, that we don’t have the time or energy to exercise. However, back to school means back to you! September is the month to set up a fall schedule to get you back on track (and your kids too!).
A simple schedule should include: Read the rest of this entry »
This largely depends on what your goal is and if you are still pregnant and/or breast feeding. I used to be a huge advocate of eating 5-6 times daily until I realized it just isn’t feasible for most people, especially moms with abundant schedules. I have found no matter how good a plan is in theory, if you cannot stick to it, who cares how good it is.
Generally, and there are exceptions always, if you are trying to burn fat, you should eat 4 times daily with at least two of the meals coming from whole food sources and possibly two in shake form for convenience and adequate protein intake. Moms are busy(or abundant as I like to say) and I have found personally shakes are a miracle.
Protein is the most thermogenic of all macro-nutrients which means it takes a lot of energy to be broken down which is good. It also happens to be the most important macro-nutrient for human life. Everything in your precious body is made of it, right down to your DNA so you need to get enough. Make sure you get a serving of it at each meal and no, peanut butter is not a protein. You need at least 20-30g per serving of high quality absorbable protein. Read the rest of this entry »
As a trainer I see injuries happen day to day that can often be prevented. Listed below are few steps that I implement in all my client programs and that you can follow in-order-to prevent an injury from happening or reoccurring.
Creating a Foundational Exercise Program
Approaching exercise at any time must be done first with an assessment. This assessment would evaluate your present fitness state. After having a baby, there can be little or a lot of difference from your pre-pregnancy state depending on whether or not you exercised during pregnancy.
This assessment should be completed through a series of exercises that set a value and correlate to your body. Such exercises would include, squats or wall push ups because these exercises are functional to our daily lives. I specifically look for proper execution of the movement and the muscles endurance (how long or how many can be performed before your body starts to compensate). These exercises would be retested at a later time to see the muscular adaptions that your body has made. This will allow you to make changes to your exercise program to continue on your fitness journey. Read the rest of this entry »
You’ve done it! You ran the marathon of your life and now you want to get back into shape. WHAT????
What the hell am I talking about? How could you have run a marathon and need to get back into shape? I’m talking about the marathon of GIVING BIRTH. Whether it was vaginal or c-section and even if you were in tip top shape, you will probably still need to do some work to get back to they way you were (or even better).
Most women are carrying a bit of extra weight around before getting pregnant. Add pregnancy, then delivery to the mix and you could be carrying a lot more weight around in the end.
It is suggested that lactating women consume an extra 300-500 calories to provide an adequate amount of milk to their babies. That can be done easily with a few thought out snacks (listed below). If you are overweight you may not need to add the extra calories to your diet. If you are underweight you need to aim for the higher end. In general, however, you should aim for between 1800-2200 calories per day. The main thing is to consume nutritious foods and stay away from empty calories: Read the rest of this entry »