I’ve heard so many people say that they can eat what they like because they work out. The reason they usually say this is because of the concept that calories in vs. calories out will help you lose weight. While that’s true, what you put into your body really does matter, whether you exercise or not. Let’s take a look at why nutrition is the most important part of health and fitness:
Your Body Composition
While you might technically ‘lose weight’ from exercising and eating what you want, you won’t change your body composition. You’ll probably just become something called skinny fat. This means you still have a high body fat percentage (unhealthy and podgy) even though your actual frame has gotten smaller. When you change your body composition, you lose fat and build muscle in all of the right places, giving you an all round tighter and fitter appearance. You can only change your body composition if you’re eating the right foods at the right times. Organic whey protein powder is a brilliant supplement for after a weight workout. Much better than a burger and chips!
Health
Many people take on an ‘if it fits your macros’ approach. This means they can pretty much eat whatever they like providing it fits into their set protein, carbohydrate, and fat intake. Burger and chips included! While this may work for some people, it won’t work for all. Plus, you need to consider the health aspects of things too. If you want to be healthy and not just look it, you need to eat like it!
Fuel
The food we eat is fuel. It’s as simple as that. It keeps us going and allows us to go about our day with ease. More people need to look at food as fuel, rather than as a way to pass the time. You can still enjoy your food, but its main purpose shouldn’t be enjoyment. Having a treat every once in a while is so much better than having them every day. Each time you eat something, ask yourself whether it’s beneficial to your body. Is it nourishing you and fueling you? If not, you should re-think your food choices.
We all get cravings from time to time. We’re only human! Fitness professionals love chocolate and doughnuts like everybody else. However, the body will get more cravings for what it eats most of. If you get into a consistent routine with vegetables, you’ll find yourself wanting to eat more of them. If you get into a routine with chocolate and crisps, then you’re going to want more of them too. It’s a vicious cycle. You need to break bad habits and introduce new ones to really make a change to your body!
Hopefully, you now see why nutrition is the most important part of health and fitness. Staying active is important, but if your diet isn’t on point you won’t get very far. Don’t listen to people who say they can eat pizza everyday and stay in shape!
Six Plant-Based Foods You Should Try Today
By Vanessa Chamberlin
The glorious thing about plant-based eating is that your grocery store or farmer’s market is full of an incredible array of foods, flavors, and textures that are just waiting to be discovered. Even a typical grocery store has a produce section that carries seasonal and ethnic foods that often get passed-over, but are convenient, inexpensive, and yummy.
If you’re stuck in a rut of getting the same lettuce-tomato-onion-type foods that you always get, take a walk! Look at some of the other plant-based foods and see how you can work them into your diet.
Not sure where to start? In the spirit of a number that signifies longevity, here are six plant-based foods I totally love that are healthy and tasty, but not part of the average diet. What are some delicious food discoveries you’ve made and put on your grocery list each week?
Jicama
Jicama, also known as a Mexican potato, is a big, heavy, brown fruit that really does look like a weird potato. The excellent thing about jicama is that it is very crisp and crunchy, but has a mild flavor like a cucumber. Jicama can be sliced and used with dips as an alternative to chips, eaten in sticks like any other crunchy veggie, or added to salads for a snappy texture without confusing the flavor profile. It’s a great summer side dish served with a spritz of lime juice and a dusting of chili powder if you’d like a little kick!
Bok Choy
In Asian cuisine, bok choy is a staple! For most of us, though, we’d never think to work bok choy into a dish, which is unfortunate because of how versatile and healthy this veggie is. Bok choy can be added to a salad, but it can also be eaten like you’d eat celery with a little hummus or nut butter. It can also be added to soups or stir-frys, or braised or grilled on its own, and given a little seasoning to become a brilliant side dish.
Pluots
Pluots are an incredible, juicy little snack that comes from mixing a plum with an apricot. They’re so good! Plums aren’t terribly uncommon, but not a lot of people are familiar with pluots. It’s a shame because they’re easy to carry in a lunch for you or for your children, they’re a little sweet with the benefits of both plums and apricots, and they’re another inexpensive fruit. They might be seasonal depending on where you live, but look for a fruit that’s a little smaller than a plum, and more yellow, in the plum area of your grocery store.
Rutabaga
Rutabaga is popular in some countries around the world, but it frequently gets forgotten in the US. With a little bit of a punch like a radish, rutabaga is an awesome root vegetable. If you like the spicy snap of it, it’s great to be eaten as a raw veggie. Others would enjoy rutabagas along with things like potatoes, parsnips, and squash in a cold-weather harvest stew!
Nopal/Cactus
A lot of people feel strange about eating cactus, but prickly pear cactus (also known as nopal) tastes great and is SO good for you! It can have positive effects on blood sugar and managing diabetes, and it can help lower cholesterol. I suggest buying it cleaned already because the spines can be difficult to deal with if you’re new to the food, but many average grocery stores (and I imagine every Mexican or Hispanic market) carry cleaned nopal ready to cook. Similar in texture to something like a green pepper, nopal is great in dishes like scrambled tofu, or really anything sautéed. It tastes like other green veggies (think green peppers or green beans) with just a little lemony tartness. It goes really well with spicy dishes.
Dandelion Greens
The wonderful world of leafy greens leaves us with plenty of options at pretty much every grocery store, but dandelion greens aren’t something most people eat every day. The green leaves are great in salads and slaws, but they can also be boiled like spinach or sautéed and seasoned. They’re just a little bitter, but fun to try, and you can even forage for them if you’re really up for an adventure!
When people tell me that they don’t do plant-based eating because they don’t want to limit themselves, I have to laugh. People limit themselves all the time! Even with great options and an endless menu of flavors and colors, most people fall into a routine of eating the same things all the time. This is your wake-up call to use plant-based eating as a way to EXPAND your diet, and bring in fantastic fruits, vegetables, nuts, seeds, and beans that you otherwise never would have enjoyed.
Vanessa Chamberlin is a Certified Holistic Health Practitioner and Lifestyle Coach and author of The Fire-Driven Life: How to Ignite the Fire of Self-Worth, Health, and Happiness with a Plant-Based Diet. For more information, please visit, www.vanessachamberlin.com and connect with her on Twitter, @vkchamberlin.
Toronto Celebrates Etsy: Made in Canada on Saturday, September 26
Cross-country pop-up marketplace taking place in two Toronto locations, joining 32 other cities nationwide
Toronto, ON – On Saturday, Sept. 26, Etsy: Made in Canada returns, with 33 Canadian cities hosting a one-day marketplace celebrating the Etsy community. In Toronto, be sure to visit MaRS Discovery District (101 College St.) and OCAD University (outdoor market at 100 McCaul St. and indoor market at 49 McCaul St.) from 10 a.m. to 6 p.m. to shop your favourite local Etsy sellers.
Toronto’s Etsy Teams are excited to be hosting Etsy: Made in Canada again, with 170 local Etsy sellers at two downtown locations ready to showcase the area’s handmade wares and vintage goods. Visitors to the MaRS marketplace have the chance to shop favourites like sustainable fashion designs from Vespertine; children’s wool toys from Little Bellwoods; and quirky laser-cut wood broaches from Sous Sous. For a full list of sellers that will be featured at the MaRS marketplace, see the vendor lookbook. Stop off at OCAD for screen-printed paper and stationary from SCTING; colourful hand-dyed wool yarn from Better With Yarn; and minimalistic leather accessories from Aunt Rae.
“This year we're planning an even bigger and better Etsy: Made in Canada pop-up market than last year’s resounding success,” said Ele Willoughby, Team Captain hosting Toronto’s event at MaRS Discovery District. “Our teams are really excited to be hosting this marketplace yet again, and to show off some of the amazing local Etsy talent - artists, artisans and vintage mavens who live and work right here in Toronto. Check out our free DIY workshops and come join us for an amazing show!”
Across Canada, from Salt Spring Island, to Whitehorse, to St. John’s., each market is powered by an Etsy Team, a self-organized group of like-minded sellers, and key partners Moneris, Canada Post and Airbnb. Etsy Teams and their Team Captains ensure each event reflects the city’s individual style and culture, in addition to providing support to members and newcomers looking to start an Etsy shop. Through sharing advice, experiences and resources, Etsy teams help spark inspiration and encourage collaboration among its community.
“Etsy: Made in Canada is our biggest event of the year, taking our online experience offline, to connect sellers, communities and buyers in person,” said Erin Green, Managing Director, Etsy Canada. “With Toronto and 32 other cities participating across the country this year, we couldn’t be prouder of Canada’s commitment to shopping local and supporting its maker communities.”
Made in Canada is just one of Etsy’s recent offline markets and experiences, having participated in Pride Toronto, Calgary Stampede and WayHome Music & Arts Festival this year alone, allowing sellers to engage in their community and meet customers face-to-face. Throughout the year, Etsy helps local Etsy Teams and Captains organize the event by offering a two-day “boot camp” training session for all team captains in Toronto; supplying a PR tool kit on how to locally promote the event; providing tips on how to secure a venue and attract local sellers, in addition to ongoing marketing and public relations support.
This year’s second annual Etsy: Made in Canada event is sure to demonstrate the vibrant communities to be found in every pocket across the country.
For more information about Toronto’s Etsy: Made in Canada, visit the MaRS Discovery District vendor lookbook or Etsy Local for MaRS and OCAD University.
Etsy fans unable to visit a nearby Made in Canada marketplace can shop participating vendors from across the country on Etsy.com/madeincanada and year-round on Etsy.com.
About Etsy:
Etsy is a marketplace where millions of people around the world connect, both online and offline, to make, sell and buy unique goods. The Etsy ecosystem includes creative entrepreneurs who sell on our platform, thoughtful consumers looking to buy unique goods in our marketplace, responsible manufacturers who help Etsy sellers grow their businesses and Etsy employees who maintain our platform and nurture our community. Our mission is to reimagine commerce in ways that build a more fulfilling and lasting world, and we’re committed to using the power of business to strengthen communities and empower people.
Etsy was founded in 2005 and is headquartered in Brooklyn, New York.
Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)
Cook + Learn with Zespri Kiwifruit - Media Launch #Zespri4Life
Back on June 16 I was given the opportunity to attend an amazing event: Cook + Learn with Zespri Kiwifruit. The event was hosted at Nella Cucina on Bathurst St in Toronto. I honestly had no idea that there were so many ways that you could use kiwifruit in cooking. We even had a celebrity chef! We started the lunch off with kiwi cocktails or juices. I obviously chose the alcoholic version as my pre workout hah. It was delicious. Followed by soup, tacos and finally dessert. All were made before our eyes by the talented chef. We all definitely left with a renewed love of kiwifruit and just how healthy and delicious Zespsri is. We also learned it can be used in cooking and not just as a separate fruit. Thank you Zespri for such an amazing event. I had a wonderful time, learned a lot, and I definitely left with my tastebuds feeling satisfied. I really enjoyed learning more about the nutritional benefits and versatility of Zespri Kiwifruit.
* All photos curtsey of Ryan Emberly.
Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)
Hey Guys! Below is my Beretta Farms Smart Snacking Review:
Smart snacking can be a tricky endeavour. Whether you are hitting the gym mid-day or going right after work, eating for your workout can be difficult to fit into your schedule. This is why responsible snacking is so important! To avoid resorting to sugary granola bars or worse nothing at all, having an arsenal of portable snacks full of protein is key!
I recently had the opportunity to try Beretta's Last Rep Clean and Jerky and their Protein Puck Power Cookie! I totally loved them. ESPECIALLY the Last Rep Clean and Jerky! GRASS FED JERKY! WHEAT?!?! OMG! I love meat. Especially jerky. And this is healthy! What a great healthy snack! The bag was actually packed full and air sealed. I used it for a couple of different times I was running low on energy and needed some protein. It was a lot of servings and stayed very fresh. It also was delicious! By delicious I mean ADDICTIVE. I wish I had more 🙁 You can buy it on their site by the case... I would love a case....HINT HINT. http://www.berettafamilyfarms.com/shop/65-last-rep-clean-and-jerky
Beretta'sLast Rep Clean and Jerky and Protein Puck Power Cookie are great on- the-go snacks made with all-natural ingredients. These snacks provide you with the energy you need to get through your workout or even just your day. I used the puck as my last snack after coaching track and it re-energized me.
Who is Alicia Bell? She is a Toronto based Social Media Influencer, Kinesiologist, Strength Coach and Track and Field Coach who has devoted her life to helping people reach their goals in fitness and sport. She is a nationally recognized track and field coach who coached team Canada at the Maccabi games in Israel in July of 2013. She lead the team to 13 medals. Alicia has over 10 years of practical and educational experience and is a published Fitness model for Zenzation with her pictures gracing their equipment and she leads their product DVD instruction.
Alicia has experience working with many types of clientele. She has worked as a Kinesiologist and an Exercise Rehabilitation Specialist. She is also experienced at weight loss, strength training, toning and athletic conditioning. She has worked with clients such as Dwight Howard (NBA), Rashad McCants (Former NBA), Geoff Harris (Olympic 800m runner), Lil Jon (Rapper/Dj), Karla Moy aka HustleGrl, Hill Harper (actor, author) and even the mother of the Toronto rapper Drake.
Alicia Bell and Telus Present - Living Better With Samsung S6
I have such a busy schedule! Not only am I a personal trainer in busy downtown Toronto, Canada, but I also work for a water company (GP8 Sportwater) and I am also an athlete who trains to compete in the Ontario Physique Association (OPA) bikini category.
My life is filled with fitness, nutrition, travelling and social interactions. Sometimes it is hard to keep track of not only my own goals and activities but also my clients and other business adventures. I have to keep a very tight schedule, so for me timing is everything.
Since getting the new Samsung S6 from Telus I have been living better! I love to take pictures and video of my clients training, my own workouts, the food I eat and the day to day activities and events that I attend. I have found that the Samsung S6 really captures these moments. Its dynamic, ultra-responsive camera captures the true-to-life brilliance of any moment throughout my day. It also has a quick launch camera so that I can pull out my phone and quickly (under a second) launch the camera to take an in the moment photo.
Another convenient feature for me is the quick unlock finger print option. Instead of keying in a password (which you can also do) you can use your very own finger print to quickly unlock your phone. It was very easy to set up and when I need to open my phone fast to read a message it only takes a quick second to unlock from being secure.
Another one of my favourite features is that it has a super charger. What does this mean? It means that because I am always on the go I can plug the S6 in for just 10 minutes and get up to 4 hours of battery life!!!! When you take as much photos as I do and you are constantly travelling from one place to another and listening to music this is crucial. I don't have the time to leave my phone plugged in for hours at a time.
The apps that I have found useful on the Samsung for my busy and active lifestyle are:
S- Health: This app you can personalize and sync your health data with your Samsung account. You can choose your personal units of measurements and receive notifications of events in the status bar. Within the app you can download extra things. I use the Workout Trainer (if I need a quick workout for myself), Recipes & Nutrition(for finding healthy recipes) and the Hydro Coach (for recording my water intake). There are so many useful apps to help with staying on track and these three are just a few. You can completely personalize the S Health and the apps that you use within it for whatever your goals are.
The phone can also counts your daily step count and allows you to adjust your goals for the count. I have it at 10, 000 steps per day. The only downfall is that if you don't have the watch to go with the phone you have to have the phone in your hand or in your pocket for it to keep track.
The sleep tracker is also key. As an athlete and trainer I cannot express how important sleep can be. If you don't get enough sleep your body will be high in cortisol. A stress released hormone that can trigger your body to store fat. Keeping track of your sleep will help you with your fitness goals.
Another awesome feature with the phone is that it actually has a heart rate sensor that allows you to instantly measure your heart rate and record it. This is great when training because it allows you to check if you are working in the right zone for your goals when you are doing an intense training or cardio session.
I also use the food recording within the S Health application. This can let you see what you are eating and how many calories are in it. Its great to achieve your goals. Whats also really cool is that if you haven't recorded anything for the day it will ask you if you feel like tracking your food? It will also remind you. Which is great if you are as busy as I am and often forget.
Check out the phone for yourself in this video from Samsung:
GIVEAWAY CONTEST AND ENTRY INFORMATION
Two ways to enter:
1) Tweeting a contest-specific entry:
If I win a Samsung Galaxy S6 from @trainitright & @TELUS, I'll USE IT TO HELP ME REACH MY GOAL OF_____ #TELUSS6
2) Either sharing or commenting on my Facebook post for this contest on the Facebook page. www.facebook.com/trainitright
The contest is Canadian only, no Quebec entries, 18+
A random winner will be selected
Check out my fellow bloggers perspectives on how they use their Samsung phones as well. The phone is so versatile for whatever your life may bring. You can completely personalize the Samsung S6 and for me that is what makes it such a great phone.
Protein is the major source for building material for the body and next to water is the most plentiful substance in the body. Protein is important in the growth and development of all body tissues and is used to build and maintain muscles in addition to many other bodily uses.
Protein requirement always differ according to your body size and activity levels. Some calculations are very simple, and many nutritionists calculate your protein requirements by dividing your total weight by two and the result indicates in grams the amount of protein you require each day.
For example, a person weighing 160 pounds requires approximately 80 grams of protein daily. Lean meats such as chicken and fish are great sources of protein. A 6oz chicken breast contains approximately 30 grams of protein and 6oz of white fish contains approximately 35 grams of protein.
11 Suggestions To Avoid The Spring Break Hangovers
We have all had those nights that last until 5am or 6am in the morning and have had to be up at 8:30am for an important meeting at the office with a pounding headache, churning stomach, the room feeling like it’s spinning and smelling like a bottle of patron.
As we all know going to work with a hangover is never a positive outcome and can reflect badly upon your professionalism. The following are some suggestions that you can follow to prevent hangovers so you can enjoy the next day after a wild night, rather than dreading it.
Suggestion#1
Take vitamins on a regular basis.
Alcohol depletes the body of important nutrients. So you are doing yourself a favor, especially if you are regularly taking Vitamin B and C. The depletion of Vitamin B in the human body can lead to hangovers. Vitamins are particularly good to take because some are antioxidants that rid the body of free radicals. Which are the little buggers that cause damage at a cellular level. Some work directly on he liver which will help you fight off that hangover.
Suggestion #2
Make sure to eat before heading out for a big night on the town.
When you stomach is full the alcohol that you consume won’t be absorbed as fast into your blood stream. Also sometimes when you drink on an empty stomach your body can’t handle it and wants to expell the toxins. Vomitting at the club is never a good look.
Suggestion #3
Try to avoid mixing different types of alcohols at all costs.
When you drink different types of alcohol at once such as liquor, wine, champagne and beer you are usually concocting a mixture of disaster. Some people have sensitive stomachs. So remember that each type of alcohol is made differently and sometimes your own body can’t handle all of that at once.
Suggestion #4
Try and avoid sweet drinks containing sugars or cocktails with a sweet juice base such as having too many red bull vodka, patron and pineapple, Rum and Cokes, Daiquiris, Margaritas or mojitos.
Sugar causes a spike in your insulin levels. You may feel great for a minute with lots of energy but your body will quickly crash. This is what is known as a high HIGH followed by a low LOW. This can cause the dreaded hangover so I suggest you stick to diet or sugar free mixes.
Suggestion #5
Keep your body hydrated during the day and while you are out at night.
I know we all hate running to the bathroom every five minutes but it is important to keep your body hydrated. Especially when you drink. H20 is the best thing one can take. Particularly PH water. I know when you’re out all you want to drink is alcohol but try and slip in a few glasses of water here and there it helps. Also try and down a glass or two before hitting the sheets when you get home. I guess Vodka waters kind of count in this department but don’t go overboard.
Suggestion #6
Eat Something when you get home before you go to sleep.
Just like rule #2 When you stomach is full the alcohol that you consume won’t be absorbed as fast into your blood stream. I find when you eat something before going to bed after a hard night of drinking it also helps. Something like a few soda crackers or a slice of bread to help absorb the alcohol helps.
Suggestion #7
Try to get a good sleep. 2hrs won’t cut it.
Sleep is when your body regenerates and recovers. Therefore the less sleep you get, the harder it is for you body to recover. A good amount is between 5 and 8 hours. Any less than that and you aren’t getting the proper sleep to help your body recover properly.
Suggestion #8
The next day, try to avoid caffeine.
A lot of caffeine will continue to dehydrate you, the opposite of what you want if you are trying to do to cure a hang over. So try and reach for some water instead of that regular cup of joe.
Suggestion #9
Take a Contrast Bath or a Shower.
Taking a shower always helps. Try switching between cold and hot water. This will help with sore muscles from a night of dancing and also help to wake you up. Plus it will help you not smell like the bar, the booze and the brauds that you encountered the night before.
Suggestion #10
Get some exercise.
Try doing some sort of physical activity when you wake up. Try anything that will keep you sweating. It takes a bit of willpower to move like that when standing seems like a challenge, but trust me sweat it out and get the endorphins going and you’ll feel 1000x better.
Suggestion #11
Call in Sick to Work if non of the above remedies works.
No one wants to tarnish their reputation or professionalism at their place of work. So It is best to stay in bed. Tell them that you think that you have the flu. You will already be In rough shape and most likely sound horrible on the phone so they will believe you. Just make sure that none of them saw you at the bar, and that you didn’t do anything to make the news or tmz the next day.
GOOD LUCK and happy hangover free partying!
5 Tips To Help You Lose Weight
Here are 5 tips to help you lose weight and it’s easier than you think.
1. Don’t be afraid to lift weights. Total body strength training is one of the best ways to get improve your metabolism. Lean muscle burns more calories than fat. Try strength train between 2-3 times a week and it will help you tone up and lose weight faster.
2. Do cardio. If you’re doing cardio make sure you are doing intervals on any of the machines between 15-30 seconds long are the best. Try going at a good pace for 15-30s then increasing the resistance and intensity for 15-30 seconds. Do tis for 40-60 minutes.
3. Get into a proper sleeping pattern. Get to bed at the same time most evenings. The best sleep you can give your body to recover is between 10 to 12pm. So try and time your sleep between those hours. The ideal amount of sleep is between 5 hours to 8 hours.
4. Eat 3 to 5 times a day with healthy snacks in between! Make sure to have a protein and a dark green with every meal. If this snack is a shake, be sure to add more than just water to your protein, and try to make a delicious smoothy with your favourite fruit.
5. Identify the mental and emotional stressors in your life. Try to write out everything in your life that is a stressor and decide to a) get rid of it, b) change the stressor or the situation or c) accept the stress and move on. Stress also causes your brain to release cortisol (a hormone that causes fat storage).
Carbohydrates are only used in the body for energy while fats and proteins are used for production of hormones, cell membranes AND energy. What most people don’t realize is that this means the intake of carbohydrates should correlate with the amount of exercise that you do in a day.
When you have a high intake of carbohydrates such as white bread and refined sugars it causes your blood sugar levels to rise and will then cause hormonal changes in the body that causes most of us to become unhealthy and store fat. In children it has also been linked to ADHD, mental health issues, development of diabetes and obesity.
While there is some controversy regarding the amount of food an individual should eat from each of the four food groups to maintain a healthy diet, one should also keep in mind that each person has individual nutritional needs (i.e. athletes versus non-athletes, diabetics versus non-diabetics). These differences mean that one diet will have a very different effect on different individuals. This means that the required carbohydrate intake will vary from one person to another and is largely determined by the amount of lean muscles and the amount of daily exercise. It is suggested to make sure that your diet includes but is not limited to lots of lean meat, fish, eggs and is combined with lots of dark green vegetables.
