Superfood Duos

I just came across this neat little image. Great tips, and nutrient rich foods - try the duos!

How Can I Loose Weight?

Today a colleague asked me; "Is there anything I should be taking to help me loose weight?"

I'm not a huge fan of weight loss pills, as they are full of chemicals, and they don't work very well, if at all. 

So my top recommendations are (and always will be)...

#1 DIET, and #2 EXERCISE.

The good old 80/20 rule applies here. 80% of your weight loss efforts are made in the kitchen. Where 20% of your weight loss efforts are made in the gym.

This means that what you put into your body is 80% more effective at weight loss, than all the diet pills in the world.

Any health care practitioner, doctor, dietitian, or personal trainer will tell you that the two most effective weight loss tools are DIET & EXERCISE.

So, to simplify it a little, I've outlined a few things you can do to incorporate these two elements into your daily routine.

1. Exercise daily. At least 30 minutes of moderate-to-intense exercise is needed to boost weight loss. This can be running, cycling, cardio gym equipment (elliptical, StairMaster, etc), weight lifting, swimming, or power walking.
2. Cut out the following from your diet: Sugar, saturated fat, and sodium.
3. Eat as much fresh fruit & veggies as you can. Try them all! The more variety, the better.
4. Cook your lean meat without added oil. Try grilling or baking.
5. Add fish to your diet. Fish is one of the best meat proteins you can add to your diet.
6. Eat smaller meals more frequently to keep your factory burning, and that metabolism up.
7. Snacking is good, as long as they are healthy snacks.
8. Get a workout buddy! It's always easier, and more fun to have a friend or partner who is also trying to achieve the same fitness goals as you are.
9. Drink your 8-10 glasses of water a day. This will help with hydration during exercise, fatigue, and water retention.
10.  Get lots of sleep. And cut back on your alcohol intake.

Quick & Easy Breakfast

What do you consider a quick an easy breakfast? Is it a meal you can prepare in less than five minutes? Or a meal you can eat on the go? Or perhaps it's no breakfast at all...Which we all know is bad! You're mother is right - Breakfast is the most important meal of the day! 

My recommendation for a healthy, filling breakfast, especially for those on the go, is the easiest to prepare. OATMEAL! Oatmeal has come a long way since the days your Mom used to prepare it on the stove top. That bland grey sludge is a thing of the past. Like your mother making your breakfast, and packing you a brown bag lunch every day. 

Instant Oatmeal is my go-to morning meal when I am pressed for time, but I want something filling and healthy that will hold me over until lunch. Oatmeal is the Cadillac of breakfast foods. It's loaded with FIBER, VITAMINS & MINERALS. It helps lower cholesterol, and blood pressure, heart disease, and is recognized by many Food & Drug organizations as a heart healthy food. 

It also keeps you feeling fuller for longer so you don't overeat at your next meal. Oatmeal also makes a great afternoon snack!

So skip that Tim Horton's, McDonald's or Starbucks breakfast sandwich...warm up a bowl in your microwave (seriously it takes 60 seconds), or stash a box of instant oatmeal at your desk at work. Quaker Oats has a great selection of flavours, and options with added protein, high fiber, and low sugar.

New workout Music!

Creatine. Does it work?

There has been a lot of back and forth regarding the effectiveness of creatine. Some say it works. Others condone it's abilities. But can creatine actually help you build substantial muscle mass, make bigger gains, effectively repair damaged muscle fibers, or increase stamina and strength? So far general consensus is that it can. If used properly, and for the correct type of fitness expectations, creatine is an excellent tool for your goals.

Research shows that creatine is most effective in high-intensity training and explosive activities. This includes weight training and sports that require short bursts of effort, such as sprinting, football, and baseball. It can also be utilized by non-professional athletes and regular Joe's & Jane's who participate in high level/intensity cardio programs like bootcamp, spinning, and muscle conditioning programs.

 Creatine can also...

1) Make up for lost sleep.

2) Combat muscle pain.

3) Turn back the clock on aging.

4) Recover faster.

5) Optimize Vegetarian diets.

Some things to consifer when taking a creatine supplement...

1) Micronized creatine monohydrate is the best option.

2) Can be taken pre/during/post workout.

3) Begin with 2 grams per day. And increase to 5-10 grams per day after two weeks.

You should always make sure taking any supplement is right for you. Do your research, and weight the pros & cons.

Greek Yogurt - The new Black!

So Greek Yogurt (GY) seems to be all the rage these days! And for good reasons. But is it really "good" for you?? The answer is quite simply, YES!

Greek Yogurt is a thicker and creamier style yogurt, which is a nice alternative to the North American style yogurt. Greek yogurt can help to maintain balance in your digestive tract, and provide essential protein - which most other yogurts typically cannot.

So what are all the people raving about? What are the health benefits of Greek yogurt??

PROTEIN
Greek yogurt has substantially more protein than the normal American style yogurt. GY provides an additional gram of protien per ounce than it's counterpart. Additional protein can help you feel full, and satisfied for longer. A typical serving of GY can have anywhere between 12-15 grams of protein! That's like eating three hard boiled eggs!

REDUCED SUGAR
GY is made by straining the whey off of yogurt repeatedly to create its thick texture. And much of the natural sugar is removed during this process. GY has half the sugar content of unsweetened non-fat American style yogurt. And the beauty of GY is you can add your own fresh fruit and sweeteners to make it taste the way you want it to.

LACTOBACTERIA

Greek yogurt is minimally processed and has not been heat-treated. This provides you with essential healthy bacteria, including acidophilus. Acidophilus and lactobacillus organisms can improve intestinal health, reduce diarrhea and even help to prevent vaginal yeast infections.

CALCIUM

Greek yogurt provides substantial amounts of calcium, and the calcium is more easily absorbed due to live yogurt cultures.

Victoria Day Long Weekend

I spent this past Victoria Day long weekend rock climbing in Lion's Head Ontario with my crew. It is situated on the east coast of the Bruce Peninsula. It's the best rock climbing Ontario has to offer. The Bruce it's self is very beautiful, picturesque and the climbing is really stiff! CRUSH IT!!!
Check out my pics....Enjoy!