Alberta kids, Ariya Jutanugarn big winners at Canadian Pacific Women's Open

SOURCE Canadian Pacific

I had the chance to sit down with nutritionist Jessica Tong. The registered dietitian that works with Zespri Kiwifruit. At the time I was very inspired by the Olympics so a lot of my questions have to do with training nutrition. I hope you all can take away a bit of new knowledge about how great Kiwifruit is from the questions that I asked her.

1. If I am planning a tough training day when is the best time to have my fruit like a kiwi?

The best time to have kiwifruit is prior to a tough workout. Packed with potassium, vitamin C, vitamin E, antioxidants, and natural sugars, Zespri SunGolds are a nutrient-dense snack of choice to fuel your body, optimize immune function, and ensure proper muscle function during your workout.

2. What major nutrients are in a kiwi that will contribute to my health?

Zespri SunGold kiwifruits are excellent sources of vitamin C. They contain 2 times more vitamin C than oranges, which is important for immune function and the growth and repair of bones and tissues. Zespri SunGolds are also a good source of vitamin E, a natural antioxidant. Potassium is crucial for heart function and plays a key role in muscle contraction. One serving of Zespri SunGolds provides as much potassium as a medium banana. Vitamin C, vitamin E, and potassium are all essential micronutrients that are especially important when you are training.

3. What is a good go-to recipe for kiwis?

Zespri SunGold kiwifruits can be blended into shakes for a juicy, tropical taste. Or, they can be cut up into smoothie bowls or yogurt. This Sunrise Smoothie Bowl is an excellent recipe rich in fibre, heart-healthy fats, and protein that can be enjoyed for breakfast, snack, or dessert! http://www.zesprikiwi.com/kiwifruit-recipes/breakfast-recipes/sunrise-smoothie-bowl/

4. Are kiwis high in sugar? What is the glycemic rating?

Kiwifruits are relatively low in sugar, especially Zespri SunGold Kiwifruits. They are low on the glycemic index (Zespri Green: 39, Zespri SunGold 38) and are appropriate for people with diabetes or impaired blood sugar control.

5. How many kiwis are one serving size?

One serving of Zespri SunGold is 162 g or 2 kiwifruits.

6. How much more vitamin C does a Kiwi have than an orange?

Based on 100 g, Zespri SunGolds contain 2 times more vitamin C than oranges.

7. What is the PH balance of a kiwi and how can it help my athletic performance?

Acid-base balance, or pH balance, affects the body’s metabolic process. It is important that blood pH stays within the range of 7.35 and 7.45, which is on the basic/alkaline side. When blood pH levels become too acidic, an environment is created for bacteria or viruses to enter and to thrive, leading to illness, aches, and lack of energy. This can worsen muscle soreness, create a feeling of fatigue, and compromise athletic performance.

Depending on its ripeness, the pH value of a kiwifruit varies between 3.1 and 3.96, classifying it as a “high-acid” food. However, while kiwis are naturally acidic, they become alkaline after digestion, promoting alkaline balance. Also, kiwifruits are not acid-forming. When acid-forming food is consumed, such as artificial sweeteners, meat, and alcohol, all of which are common in the North American diet, it produces toxins that impact the pH balance of the body and makes the blood more acidic.

8. We know that fibre is important and especially with muscle. How much fibre does a kiwi have and how does it help my fitness goals?

1 serving (2 kiwifruits) contain 4 g of fibre. Fibre is slow to digest so it keeps you fuller for longer. This is crucial if you are trying to control calories. Fibre also prevents a blood sugar spike as it causes glucose (sugar) to enter your bloodstream in a slow, controlled manner. This helps to stabilize energy levels and prevent a “sugar crash”. Fibre is also important to promote digestive health and regularity.

9. Is there anything else you would like to share? Where can we find more information about you?

Kiwifruit is considered a superfood/superfruit. It is a versatile fruit that is nutritionally superior to apples, oranges, and bananas.

Please feel free to reach Jessica via www.jessicatongrd.com and to learn more about Zespri check out there website HERE.

Texas A&M research shows standing desks lead to improved BMI 

(COLLEGE STATION, Texas) — Texas A&M researchers have shown, for the first time, evidence that standing desks in classrooms can slow the increase in elementary school children’s body mass index (BMI)—a key indicator of obesity—by an average of 5.24 percentile points. The research was published today in the American Journal of Public Health.

“Research around the world has shown that standing desks are positive for the teachers in terms of classroom management and student engagement, as well as positive for the children for their health, cognitive functioning and academic achievement,” said Mark Benden, PhD, CPE, an associate professor in the Department of Environmental and Occupational Health at the Texas A&M School of Public Health and an author of the study. “It’s literally a win-win, and now we have hard data that shows it is beneficial for weight control.”

Twenty-four classrooms at three elementary schools (eight in each of the three schools) in College Station, Texas, participated in the study. At each school, four classrooms were outfitted with stand-biased desks (which allow students to sit on a stool or stand at will) and four classrooms in each school acted as a control and utilized standard classroom desks. The researchers followed the same students—193 in all—from the beginning of third grade to the end of fourth grade.

The researchers found that the students who had the stand-biased desks for both years averaged a three percent drop in BMI while those in traditional desks showed the two percent increase typically associated with getting older. However, even those who spent just one year in classrooms with stand-biased desks had lower mean BMIs than those students in traditional seated classrooms for their third and fourth grade years. In addition, there weren’t major differences between boys and girls, or between students of different races, suggesting that this intervention works across demographic groups.

“Classrooms with stand-biased desks are part of what we call an Activity Permissive Learning Environment (APLE), which means that teachers don’t tell children to ‘sit down,’ or ‘sit still’ during class,” Benden said. “Instead, these types of desks encourage the students to move instead of being forced to sit in poorly fitting, hard plastic chairs for six or seven hours of their day.”

Previous studies from Benden’s lab have shown that children who stand burn 15 percent more calories, on average, than those who sit in class, but this is the first study showing, over two years, that BMI decreases over time (versus controls) when using a stand-biased desk.

“It is challenging to just measure weight loss with children,” Benden said, “because children are supposed to be gaining weight as they get older and taller.”

At the beginning of this study, which was funded by the National Institutes of Health (NIH), roughly 79 percent of the students were of normal weight category, 12 percent were overweight and nine percent were obese, according to height and weight measurements made by the researchers. These are better numbers than nationally, where 14.9 percent of children were overweight and 16.9 percent were obese in 2012. The fact that the students who started at a healthy weight benefited from stand-biased desks as much as they did might indicate that these desks help students who aren’t overweight maintain their BMI, while at the same time help those who start out overweight or obese get to a healthier weight.

These desks, designed by Benden and his team, are called stand-biased, not “standing” because they do include a tall stool the students can perch on if they so choose. They also include a footrest, a vital feature because it allows children to get their lower backs out of tension and reduce leg fatigue to stand more comfortably over time. These United States-patented desk designs are now licensed to Stand2Learn, which has commercialized the products through translational research focused on moving university studies to publicly available solutions.

“Sit less, move more,” Benden said. “That’s our message.”

5 Tips to Help Keep Skin Safe in the Sun

Berlin, Germany, 23/8/16 - Over recent decades beauty standards have altered to place a larger importance on bronzed, sun-kissed skin. Changing leisure habits have made regular use of sunbeds acceptable, and a culturally agreed importance of boasting a year-round tan as a sign of health - and expendable wealth - mean that tanning is more pervasive than ever before.

Sporting a gorgeous glowing skin tone may make some among us feel better about our looks, but the potential health effects have been widely reported on. Specifically in Canada, a recent study from dermatological platform Derma.plus showed that the country has the 19th highest diagnoses annually of skin cancer worldwide. And at this time of year, it’s not just those who use artificial tanning methods who need to be careful to keep their skin protected.

Below are five simple ways to ensure you don’t over-expose your skin this summer, boosting your chances of keeping skin healthy.

1. Wear practical clothing...
A simple technique to avoid strong solar radiation is to wear sensible, skin-covering clothing, suitable for the environment around you. Loose fitting linens are very popular in summer, providing adequate ventilation as well as cover from the sun’s rays. Likewise, don’t underestimate the power a simple hat can have in protecting your face from the sun’s heat. At the beach or swimming pool don’t assume these garments need to come off before you get into the water; UV rays are more intense when refracted through liquid, so stay covered for as long as required.

2. ...And adequate sun protection!
   The most popular kind of sun protection is still the classic sunscreen. But make sure that you’re using the correct SPF for your skin type, as well as the right amount to actually protect the skin. To reach the SPF level on the bottle, adults should use at least 30-40ml sunscreen for the whole body. If you have sensitive skin, if its midsummer, of if you’re in a hotter country than your skin is ordinarily used to, be sure to raise your SPF factor accordingly, and always reapply several times throughout the day.
3. Allow skin to acclimatise
   If your skin is not used to hot weather or intense sunlight be careful about subjecting it to these factors too quickly. Allow it time to become accustomed to more intense solar levels to avoid any nasty sensations or shocks. Keep sunbathing to shorter periods of time in the first instances, and avoid being in the sun too long during it’s peak, between 10am-4pm in the northern hemisphere.
4. Avoid sun beds
   Straight-up great advice; sun beds should be avoided! It has been proven time and again that simulated solar radiation can drastically increase the risk of developing harmful diseases such as skin cancer. Such intense solar levels coupled with a lack of protection not only increase the risk of cancer, but also age the skin faster than usual. Some among us use sunbeds ahead of holidays in an attempt to acclimatise skin by creating a base layer of tan. However due to the intensity at which sunbeds work, this is not a sensible approach. A far better option is to follow the advice above and slowly acclimatise your skin whilst on location, timing exposure and ensuring skin is never exposed to levels which are too intense.
5. Take special precautions with children
   As far as the usage of sunscreen on children’s skin goes, debates rage on regarding the age at which they can safely start to have it applied. Some experts state that babies under 6 months of age should never have it applied, whilst others argue children should never use it under the age of two. Whichever argument you’re more inclined to believe, most experts and parents agree that sunscreen should never be the first and only line of defence for children. Opt instead for physical barriers such as clothing, hats or umbrellas.

I recently spoke at the 2016 CanfitPro World Fitness Expo. My talk was Saturday August 13th in the main expo hall. I spoke about Hydration! Overall I think my talk was well received and I got a lot of good questions and feedback. This was my second time speaking at the expo and I hope that I can speak again next year! I love speaking engagements.

A little bit more not he event and Canfitpro:

Canfitpro brought together global experts on fitness, nutrition and healthy living in downtown Toronto earlier this month as part of the 2016 canfitpro world fitness expo. The annual event attracted fitness professionals, business owners and fitness enthusiasts, making it the largest fitness education event in the world.

Highlights included:

• Industry awards for Canadian, Specialty, International and New presenter

• Lifetime Achievment award to Beto Perez, creator of Zumba

• Workouts lead by Jillian Michaels (BODYSHRED creator), Tony Horton (P90X creator), Shaun T (INSANITY creator),

• Over 400 professional sessions on nutrition, personal training, group fitness, mind-body, active aging and more

• An expo hall with 230+ companies specializing in fitness and wellness products and services

• Closing keynote address by co-founder of WE Day, Craig Kielburger

"This was our best event to date. The calibre of education provided by our global experts and the amazing products and services available in the expo hall made this a world-class event and we can't wait to return next year with an even bigger event!" Rod Macdonald, canfitpro Vice-President 

canfitpro also achieved their goal of raising $100,000 to build a playground for the Pacific Autism Family Centre, due in large part to the generous donations from world fitness expo delegates, business owners, presenters, volunteers and consumers, matched by canfitpro.

About canfitpro:
canfitpro is the largest provider of education in the Canadian fitness industry. Founded in 1993, canfitpro delivers accessible, quality education, certifications, conferences, trade shows, and membership services. canfitpro's over 100,000 members include some of the world's finest fitness professionals, health club operators, industry suppliers, and fitness consumers.
www.canfitpro.com

Related links:

http://www.canfitpro.com/

http://www.canfitpro.com/charity

http://pacificautismfamily.com/2016/06/canfitpro-100000-to-pafcf/

Hey guys! Alicia here! I know some of you have really busy schedules and can't make it into the gym to train all the time. I am the same way. Sometimes after clients, events, and meetings I have article deadlines to meet and have to rush home leaving no time for me to get my own training done. So I make use of whatever time I may have whether it be 5 or 30 minutes with quick at home work outs. The following are the train it right must have gym equipment for at home.

Exercise Bands

These are great for at home. You literally have endless options for exercises that you can do with them. You can tie them down to things, you can hold them, you can even do abdominal exercises with them. The full body options are endless.

Exercise Ball

No a days these are all manufactured to be anti-burst so you don't have to be afraid of getting one. Make sure to check the measurements because they come in different sizes and you want one that fits your height. These are great for exercises that activate your core (abdominals and back). They are also great for balance and core stabilization.

Yoga Mat

Weather you have carpet or not I suggest to invest in one of these. They are relatively inexpensive. If you want to do exercises on the ground they are great for cushioning or to prevent carpet burn depending on the exercises. You can do yoga, pilates, body weight exercises and even use weights on these. If you are using weights it also prevents your floor from getting scraped up by the weights (if they aren't rubberized).

Medicine Balls

I like to keep a variety of different weighted medicine balls. I use them from everything to squat press, slams, abs and I even do uneven push ups on them. They are a fun way to change up your routine and make a simple no weight exercises weighted. Its also fun to challenge myself weekly by increasing the weight.

Exercises Step (sometimes referred to as an aerobics step)

These are great to have at home with risers. That way you can change the height. You can do single leg glut bridges, elevated heel squats, step ups, push ups, abs and even get your cardio done with one of these bad boys.

Jump Rope

Little space is needed to utilize this gem. The jump rope is a fun way to get your cardio/plyometric work in and will have you sweating in a matter of minutes.

There are many more at home equipment you can purchase but I would say that these should be your go to pieces. You can use them independently or you can put them all together and create a fun at home circuit that can be 5 minutes to 60 minutes long. Have fun with the order and have fun changing up the exercises.

TRAIN IT RIGHT!

Building A Healthy Child - Book Review

Many parents feed their children as if they are adults. The truth is, however, that organs and body systems mature at different times, which means nutrition needs at different ages vary.

In her new book, “Building a Healthy Child,” naturopathic doctor Melina Roberts outlines a revolutionary nutritional program that aims to change the way parents introduce foods to their children -- significantly improving the health of the future generation.

“If we introduce foods based on these key concepts, we can avoid common childhood illnesses like allergies, eczema and asthma, and also form the foundation of long-term health,” Roberts said.

I was lucky enough to receive a copy of her book. Although I do not have children I have many clients who do so I thought it would be a great opportunity for me to learn and be able to give better advice to my parenting clients. Most parents want whats best for their children and there are a lot of misconceptions out there. This book is great for learning that up and I would recommend it to any mom or dad out there looking to raise a healthy baby.

She covers a wide variety of topics including: First foods, problem foods, solid food introduction, supplements, remedies, liver and toxins and even includes healthy recipes for different ages. So grab a copy and get reading so that you can have a healthy baby!

Melina Roberts, N.D., is a naturopathic doctor and founder of Advanced Naturopathic Medical Centre in Calgary, Canada. She is a graduate of University of Waterloo and the Canadian College of Naturopathic Medicine, and is a leading authority in the field of naturopathic medicine. She currently resides in Calgary with her husband and daughter. For more information, visit http://advancednaturopathic.com.

Top Foods To Reduce Pain Naturally

Print your 5$ off coupon by clicking HERE

Food is loaded with natural ingredients that will help reduce inflammation and keep you healthy. These natural ingredients can help address what might be causing inflammation and pain in the first place. Keeping your diet natural can help increase mobility. By adding in natural health supplements like Genuine Health FAST pain relief+, your body won’t quit unless you do.

Ginger

Ginger fights pain and inflammation on two different fronts. It can stop inflammation before it ever starts by inhibiting the formation of inflammatory compounds in your body, and it has anti-inflammatory effects that can help reverse the inflammation process once it starts.

Pineapple

Pineapples are a super-rich source of vitamin C, which helps fight the free radical damage that contributes to the joint pain and disability that can accompany osteoarthritis and rheumatoid arthritis.

Salmon and Sardines

It’s the high concentration of anti-inflammatory omega-3 essential fatty acids that make cold-water fatty fish like salmon and sardines effective pain-fighting foods. Omega-3s may reduce risk of inflammatory-related chronic diseases, such as heart disease, cancer, and arthritis.

Garlic

Garlic is one of the oldest cultivated plants. We’ve been growing it for over 5,000 years! Garlic is rich in sulfur-containing compounds that give it its distinctive smell, but also its health benefits. These sulfur-containing compounds help protect you against both inflammation and oxidative stress.

Avocado

Yes, the avocado is fatty, but it is mostly monounsaturated (healthy) fats. And remember, it’s not fat that makes you fat. Sugar does. Avocado is a perfectly balanced food! it’s got healthy fat, fibre and protein! Avocados even have a special type of fats (phytosterols) that provide important anti-inflammatory benefits to our body systems.

The important thing to remember is that not all natural supplements are created equally. Ever heard of natural eggshell membrane? Sometimes referred to as NEM? Only Genuine Health products carry Biovaflex, a form of NEM.

What is BiovaFlex? - It is a natural health ingredient found in egg membrane that includes collagen, elastin, desmosine, isodesmosine, glucosamine and chondroitin. In a nutshell, it improves cartilage strength and elasticity helping to joints to be more mobile without pain.

For mild joint pain, FAST joint care+ includes all that you need and of course contains Biovaflex. For more severe pain and osteoarthiris, Genuine Health has fast arthritis relief+ which also contains Avovida (from avocados) and Bromelain (from pineapple) which are proven to increase that joint space while the BiovaFlex builds the cartilage back.  They also have fast pain relief+ which is a great alternative to everyday pain medication and works in as little as two hours for headaches and cramps. All using whole food based ingredients!

http://www.genuinehealth.com

If you guys are tuned into the Olympics like I am you must be feeling motivated to get your health and fitness not track! You don’t need to head to Rio for a taste of Gold this summer. Zespri® Green and SunGold Kiwifruit are a refreshing and nutritious snack that will keep you on top of your game.

I was lucky enough to find an amazing box full of kiwi at my door step this week! Nothing screams refreshing like fresh Gold Zespri kiwifruit! I was excited because my box came with a little kiwi scoop that makes eating them a whole lot easier! They even gave me a nice apron to wear will I cut up the delicious green fruit.

Did you know:

With just one serving of Kiwi there are over 20 vital nutrients and boasting more vitamin C than an orange, kiwifruit plays an important role in boosting your performance and maximizing recovery during athletic activity.

The green fruit are also power up with potassium. Any professional athlete will tell you an important factor in achieving a successful workout is remaining hydrated. As the intensity of the workout increases, key electrolytes (like potassium) are lost through sweat glands.  Two kiwifruit contain an equal amount of potassium as an extra-large banana, and will also improve performance while replenishing lost energy.

Kiwi also help with alkaline balance. Did you know it is essential your gut has the proper pH balance. Foods like kiwifruit, which are heavy in alkaline, allow you to neutralize your stomach’s acidity, which gives you more energy.

Kiwi fruit are also a good source of fibre. Not only does fiber lower cholesterol and help maintain a healthy weight; but a high-fibre diet is a big player in muscle growth, and will provide you with the energy you need to perform at your best. Two kiwifruit contain more fibre than a bowl of bran cereal. Now that's a lot of fibre!

To find out more about Zespri visit their website http://www.zespri.com

Thanks again Zespri for brightening up my day and refreshing my palate!

Larabar Lemon - Add Zest To Your Life

What's Larabar?

Larabar was founded by Lara Merriken in May of 2000. She believed that food should be fun, enjoyable and good for you. She tinkered with recipes an d made her own Larabar bars. She discovered how natural foods enlivened her mind, body and spirit and wanted to share that with the world.

Trends have changed over the years and Larabar has become even more popular because people are actively seeking out foods that are not derived from artificial flavours, sugar or high sodium while they are still looking for great taste. The Lara bars are also gluten free, non-geo, dairy free, vegan and kosher! Each bar contains no more than 9 ingredients and they are minimally processes and as close to their natural state as possible.

I came home last week and to my surprise there was not 1 but 2 packages at my door. I was lucky enough to receive not only the new special edition flavour of Larabar Lemon, but a sample box of flavours including cashew, peanut butter, apple, coconut cream, peanut butter chocolate chip, cocoa coconut chew, chocolate chip, chocolate brownie and blueberry. On top of the samples I also got my very own lemons and tree! This was a little confusing. There also was a bag of dates, cashews and almonds in the box.

Why were all these things included in my package? Why to make my own bars! Thats how little additive ingredients there are in Larabars that I can literally make my own lemon bar with just a food processor, parchment paper, rolling pin and a knife! How cool is that!

There was a little instruction card telling me to place all of the ingredients provided in a food processor and pulse until blended. Once the dough is formed put it into a disc with my hands and roll out between two pieces of parchment paper to my desired thickness. Then cut off excess edges and slice them into bars!

Thank you Larabar for sending me this amazing package. My lemon tree is now soaking up the sun in my living room window and my boyfriend and I are going to enjoy the delicious bars and our homemade zesty lemon bars!

The lemon is available for a limited time only in local grocery stores and online. To find out more about Larabar visit www.larabar.ca