Tag Archives Nutrition

The 5 Best Foods For Digestion

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Do you suffer from indigestion, heart burn, bloating or gas?  You are not alone. According to Yahoo around 70 million of American’s suffer from different types of digestive problems each year.

It is important to your overall health to maintain a healthy digestive system. GESA reports that “Although the digestive system can withstand a lot of stress (from the foods you eat to emotional stresses), it can only do so for a limited period. Over time, the negative effects will accumulate and create health problems in the long-term.”  Therefore you should watch your diet and take preventative measures to limit the risk of problematic situations occurring.

Although the best way to diagnose and take care of digestive problems is to promptly report any that appear to your doctor, research on nutrition has found that certain foods effect your digestion positively than others. According to Inside Fitness some of these foods include the following five:

Alicia Bell - Karen Civil - Train It Right - Apple

Apples: This tasty fruit has a magic combination of both soluble and insoluble fibre helps you eat and digest quickly and easily.

Tumeric: Has been known to help with inflammation which can help smooth out the digestion process as your food travels through your system.

Almonds: These little nuts are filled with digestion enhancing fibre and calcium which also supports many functions in the body.

Peppermint Tea:  Is known to calm the stomach muscles and improve the flow of your bile. Try to refrain from the use sweetener or milk.

Coconut Oil: This natural oil is made up of medium chain fatty acids that can help with digestion. You can take it as a supplement, cook with it, add it to smoothies or even use it as a replacement for butter.

For more tips on fitness and healthy eating check out

Alicia Bell is a Toronto based Personal Trainer

www.twitter.com/trainitright

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How To Create a Healthy Dinner Plate

By Posted on 50 2 m read

There are a lot of misconceptions about the foods that should be include on the dinner plate. The following are some healthy choices as to what you should include. Make sure it is well rounded and includes multiple food groups. The following foods should be considered as options for an “anytime plate” according to Precision Nutrition. The portions will vary depending on your goals (weight loss, weight gain etc), as well as timing (pre or post workout). More information can be found through the Precision Nutrition Plate Guide.

Berardi-Anytime-Plate-1

Drink: Choose water or tea instead of juice or soda as your main beverage.

Leafy Greens and Vegetables: You should choose steamed, raw or roast greens such as lettuce, spinach, cabbage, collards, kale, bok choy, chard, watercress, broccoli, brussel sprouts, asparagus, carrots, green beans, cauliflower, mushrooms, corn, onions, green peas, peppers, zucchini, tomatoes.

Healthy Fats: Seeds, nuts, olives, and avocados. Try to eliminate extracted oils and processed fats (example: margarine).

Whole Grains and Starch Based Vegetables: Some foods include rice, oats, Quinoa, buckwheat, millet, spelt, barley, whole grain pasta. This category also includes beets, parsnips, potatoes, sweet potatoes, and squash. Beans, lentils, soybeans, split peas and tofu are also included in this category.

Lean Meats, Poultry and Fish: Lean ground turkey, lean ground beef, chicken, and fish are all included in this category.

Salt: You should minimize your salt intake by using products with no sodium or low in sodium ingredients. Use salt as a seasoning sparingly. Try and stay inspired and use herbs, spices, vinegars, lemons and limes for seasoning.

For more tips on fitness and healthy eating check out

Alicia Bell is a Toronto based Personal Trainer

www.twitter.com/trainitright

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A Guide To Eating Healthy When Traveling

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Hydrate - GP8 - Live Civil

Travel doesn’t have to be the death of your healthy diet. A little bit of planning and some strategic ordering at restaurants will help you stay on track and eating clean.

When you are on the road or ordering from restaurant always check  from this list of 21 Superfoods provided by Precision Nutrition and Train It Right to see if your food choices are on the list. If the food choice is not on the list DO NOT EAT or DRINK It.

Your food CHOICES do MATTER, try to stick to the following guide of options when traveling. This will help you stay on track while you enjoy your time away.

PROTEINS

1. Lean red meat (grass fed)

-Beef

-Bison

– Elk

2. Salmon (wild caught preferred)

3. Eggs (omega 3 and cage fed preferred)

4. Milk (Almond, Coconut preffered)

5. Protein Supplement (whey or plant based)

– Kaizen

– Poliquin Brand My favs

Vegetables and Fruit

6. Spinach

7. Tomatoes

8. Cruciferous Begetables

– Broccoli

-Cabbage

– Cauliflower

9. Mixed Berries (low on glycemic index)

-Raspberries

Blueberries

10. Oranges (vit c)

Other Carbohydrates

11. Mixed Beans

12. Quinoa

13. Whole Oats

Good Fats

14. Raw, unsalted mixed nuts

15. Avacados

16. Extra Virgin Olive Oil

17. Fish Oil

18. Flax seeds (ground)

Drinks/Other

19. Water, Green Tea, Coffee (cream has less sugar than milk)

20. Liquid Exercise drinks (or BCAA’s)

21. Greens + Supplement

Don’t forget to drink plenty of water. The human body needs water for virtually all of its functions. Drinking plenty of water will flush your body of toxins, keep your skin fresh, and help you eat less. It will also help you avoid travel lag, symptoms of overexposure to the heat or sun, and food cravings.

You can find more healthy tips on www.trainitright.com or follow Alicia on Twitter.

10 Reasons To Avoid Sugar

By Posted on 155 3 m read

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According to the Huffington Post most of use consume an excess of up to and beyond 500 extra calories of sugar per day. One pound weight gain is equivalent to approximately 3500 calories. This means that the average person is putting themselves at risk to gain a minimum of one extra pound a week.

Here are 10 more reasons to cut back on sugar:

Sugar sweetened beverages are related to obesity

Canadians are drinking roughly twice as many soft drinks now as they did in 1970. Sugary liquids may make us fatter because they don’t curb our appetite for more food.

Sugar enriched beverages are linked to diabetes

Sugar sweetened soft drinks might increase the risk of type 2 diabetes because they’re high in rapidly absorbable carbohydrates. Also, studies have shown that people who eat foods that raise blood sugar levels have a higher risk of diabetes.

Sugar contains empty calories

There’s no question that sugars are a major culprit in obesity, because they’re a source of empty calories that most people don’t need. Sugar has no nutritional benefits whatsoever. Added sugars crowd out healthy foods, or make you fat if eaten in addition to healthy foods.

Sugar-sweetened drinks can raise the risk of heart disease

Excess weight isn not good for the heart. A big belly is one part of the metabolic syndrome, which raises the risk of heart disease (and diabetes). But sugar-sweetened beverages may promote heart disease whether or not they make you gain weight.

Sugar raises triglycerides

When you consume a large dose of glucose, the liver doesn’t pull much of it in if you don’t need the calories. In contrast, fructose ends up in the liver whether you need the calories or not. What does the liver do with all that fructose? It converts some of the fructose into fat, which gets sent into the bloodstream, resulting in higher levels of triglycerides.

Sugar promotes belly fat

According to the Huffington Post A 2010 2010 study in children found “excess fructose intake (but not glucose intake) actually caused visceral fat cells to mature — setting the stage for a big belly and even bigger future risk for heart disease and diabetes.”

Sugar may be linked to cancer production and may effect cancer survival

According to research done by the Huffington Post. A 2013 study found that “sugars in the intestine triggered the formation of a hormone called GIP (it is completely dependant on sugar levels), that in turn, increases insulin released by the pancreas. Researchers found that β-catenin may in fact affect the cells susceptibility to cancer formation. They found an associations between high sugar and starch intake and survival rates in both breast cancer patients and colon patients.”  This link between sugar and higher cancer risks should make you wan’t to cut back if nothing else does.

Sugar can cause over-eating

Leptin is a hormone made by fat cells. It’s supposed to make you stop eating. Over time a high sugar diet blocks the leptin signal in the brain. The result is that you keep eating and no longer know when you are full.

Minimizing added sugars has been known to keep blood pressure down

There’s a possibility that sugar raises blood pressure, but it is not definitive. It is clear that there’s little place for sugar in a diet that’s designed to lower blood pressure.

Most sugary foods are low in nutrients

When you consume high sugar foods from companies such as Coca-cola, Pepsi, Hostess, Dunkin Donuts, Krispy Kreme etc you are getting over fed and under nourished. These foods are high in sugars and low  in nutrients. Many are also packed with white flour which does not contain much nutritional value.

Alicia Bell, BSc Kin, CPT, NCCP, CF-L1

For more info follow Alicia on twitter or check out her website

Chocolate Peanut Butter Protein Pudding

Craving something sweet at the end of a long work day and you want to keep it healthy? Try mixing up a batch of chocolate peanut butter protein pudding. Its quick, easy and healthy. Because it contains protein as an ingredient it will cause you to stay fuller longer than your regular sugary treats.

Chocolate Peanut Butter Protein Pudding

pudding

Ingredients:

2 Scoops of Chocolate Whey Protein Powder (You can use any protein of choice or Rivalus)

Protein-Rivalus
1 TBSP PB2 – Powdered Peanut Butter (http://www.bellplantation.com/)

PB2
1 TBSP Unsweetened Cocoa Powder (Ghirardelli or cocoa powder of choice)

unsweetened cocoa
1/4 Cup Unsweetened Almond Milk (Almond Breeze or almond milk of choice)

almondmilk

2 packets of Stevia, Coconut Sugar, Agave Syrup or another sweet alternative of your choice

coconutsugar

Directions:

1. Mix all the ingredients together in a microwaveable bowl or mug.

2. Place it in to the microwave for 30 seconds to 1 minute

3. Let it sit for a few minutes to thicken.

4. Enjoy!

Follow Alicia on Instagram or Twitter: @trainitright for more recipes, and health and fitness tips.

How To Shed Those Holiday Pounds

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Karen Civil - Holiday

The holiday season is slowly coming to an end. We have all consumed far too many holiday meals, treats and drink. It’s time to get back on the right track. With all of the holiday celebrations our Nutrition and exercise routines tend to take a back seat to family and social gatherings. With all the commitments it is easy to be consumed with the holiday spirit and neglect your health and fitness.

Did you know that an average according to www.myfitnesspal.com

– Christmas dinner that can include turkey, mashed potatoes, stuffing, gravy and broccoli can be up to 1500 calories.

– One Heineken beer can equate to 150 calories.

– There can be up to 158 calories in one holiday mixed drink.

– There are over 450 calories in a regular size rum and egg nog.

– Four Christmas chocolates can contain up to 280 calories.

– And a serving of everyone’s favourite baked macaroni and cheese pie can be as much as 381 calories.

As you can see all of the holiday indulging can really add up the calories and fast. The more time with family at dinner parties and the more holiday staff parties you attended the more time you have probably spent away from your regular workout and nutritional routines.

One pound of fat is compromised of 3500 calories. When you add up all of those extra calories from the holidays you can easily gain unwanted pounds fast. Spring break is fast approaching and the last thing you want is excess baggage on your spring break vacation.

Here are a few tips that you can use to shed those holiday pounds fast:

1. Hire a personal trainer and if you can’t afford a trainer try purchasing an online program from one to keep yourself accountable. Check out this affordable workout ebook: www.trainitright.com/blog/store or you can purchase online training programs from www.trainitright.com

2. Drink a minimum of 2L of water a day. Water flushes toxins out of your body and keeps you hydrated to avoid water bloating.

3. Lift heavy weights. No you will not get big and bulky ladies. The more lean lean muscle you build the more calories you burn. This will have you looking toned and sexy faster than lifting high repetitions of light weights.

4. Sign up for a Yoga Class. If you don’t like the gym try signing up for a regular or even a hot yoga class. Yoga stretching requires body weighted strength and endurance and it’s great for toning and flexibility. It will help develop long lean looking muscles and help you drop the holiday fluff.

5. Supplement Zinc. According to Dr. oz at www.doctoroz.com “zinc is an essential mineral in your diet. It also accelerates the activity of approximately 100 different body enzymes. Supports healthy cell growth and development.” This means that when you are deficient in zinc it can effect your body’s ability to digest and absorb your nutrients properly.

6. Eat a minimum of three meals. When you skip meals your body goes into a type of starvation mode. Since it is unsure when it will get its next meal it will store fat for later energy needs. Ironically they key to weigh loss is to eat more often. Not only do you need to eat more often but you need to eat the right foods. That means plenty of lean meats, veggies, minimal fruits and low glycemic carbohydrates.

7. Snack on good fats (nuts, seeds, avocados). These foods are high in good fats and your body will use them for energy instead of storing them. This foods are also high in satiety which means that they keep you fuller longer.

8. Take a protein supplement post workout. Supplementing protein helps rebuild muscle and aids in recovery so you can work out at a high intensity for your next workout without muscle soreness. Also a diet higher I’m protein has been shown to lead to fat loss and better muscle toning.

9. Get 7-8 hours of sleep a night. Without proper sleep your body will have higher levels of the hormone cortisol. This hormone causes fat storage in your body and the target area is usually your midsection. Avoid this by getting proper sleep and make your sleeping times habitual.

10. Eliminate stresses in your life. Stress causes many adverse effects in the mody. One can be weight gain. If you eliminate stresses the more time you have to focus on your health and fitness and the less likely your body is to hold on to those excess pounds that you may have gained over the holidays.

For more tips on how you can shed those holiday pounds follow Alicia on twitter www.twitter.com/trainitright or check out her website www.trainitright.com

Kevin Alexander of ‘Fit Men Cook’ Brings Something Other Than 15-Second Selfies To Instagram

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Everyone’s favorite vain indulgence just gained a little more depth. Fitness enthusiast and self-taugh cook, Kevin Alexander has taken his fitness profile on Instagram a few steps further than the usual muscles for likes.

Taking advantage of Instagram’s great video feature, Kevin shows his more than 460k followers how to prepare healthy, tasty and well plated meals in under 15seconds (30-seconds if you find him on youtube). His ah-ha moment happened when he saw a photo of himself on his friend’s Facebook—he was overweight, felt sluggish, and his blood pressure was steadily rising. So, he did what many people try to do—he started exercising to try to “out train” a poor diet. How many of us have been there? Kevin quickly learned that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.

We’ve gathered some of our favorite Kevin Alexander creations for you below, check them out and be sure to follow him via all of his social media here!

Why Your Resting Heart Rate Is Important

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Like all muscles, the heart becomes stronger and larger as a result of exercise. The resulting effects of exercise causes more blood to be pumped through the body with ever heartbeat. This also causes the ability to sustain its maximum level without stress or strain. The resting heart rate for those individuals who do exercise is lower because for them it takes less effort to pump blood.

For men, the healthy range for resting heart rate is 65-70bpm and for women it is 70-75. If your heart rate is higher than the healthy range, regular exercise will help to lower it. And if it is lower than the healthy range that is a good thing. That means you are exercising regularly and have a healthy heart. WebMd states that “regular aerobic exercise makes your heart stronger and more efficient, meaning that your heart pumps more blood each time it contracts, needing fewer beats per minute to do its job.”

According to the Mayo Clinic “Although there’s a wide range of normal, an unusually high or low heart rate may indicate an underlying problem. Consult your doctor if your resting heart rate is consistently above 100 beats a minute (tachycardia) or below 60 beats a minute (bradycardia) — especially if you have other signs or symptoms, such as fainting, dizziness or shortness of breath.”

You know your resting, target and maximum heart rate are. The target heart rate is the rate at which your body is in motion from a sustained exercise. You want to measure it during exercise. The goal when exercising is to stay within your Target HR Range or Zone. The target is to be between 75% to 85% of your maximum HR. The most accurate formula for calculating your maximum heart rate was published in 2001 by Tanaka in the Journal of the American College of Cardiology: Multiply your age by 0.7 and subtract that figure from 208. For example, a 40-year-old has a maximum heart rate of 180 (208 – 0.7 x 40).

Blood pressure is also important. Regular exercises keeps the arteries in the body elastic at any age. This in turn ensures that blood flow and pressure are normal. People are not very active or sedentary have a 35% greater risk of developing hypertension than regular exercisers do. Therefor regular exercise is one of the lifestyle factors that will also help to lower high blood pressure. Optimal Blood Pressure is 120mmHg and 80mmHg for systolic and diastolic respectively. If you are unsure or have not tested your blood pressure in a while go see your family physician.

I suggest these three heart rate monitors if you want to track your target heart rate during exercise:

Timex Ironman Run Trainer 2.0 

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Polar FT40

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Mio Alpha

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Pumpkin Protein Shake Recipe

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It’s leaves are changing, the air is crisp which means it is fall. That means that it is pumpkin pie season. Pies can be high in carbs as well as sugar and fat content. Here is a pumpkin pie shake recipe that is a fast and easy healthy alternative. This is one of my favourite recipes that can be used for a post-workout, breakfast, or as a snack. If you love pumpkin flavour anything like I do I promise that this shake won’t disappoint you because this shake isis thick like a milkshake and tastes like a creamy pumpkin pie. Perfect for your fall taste buds.

In a blender combine the following ingredients:

– 3 scoops of pumpkin out of a cone

– 2/3 ice cubes

– 1/2 cup of unsweetened almond milk, coconut milk or any other milk of your choice

– 1 scoop vanilla protein powder

– 1 teaspoon pumpkin pie spice

– 1/2 teaspoon cinnamon

– 1 teaspoon stevia, coconut sugar or sweetener of your choice

– 1/2 of a banana (I prefer frozen)

– 1/2 – 1 tablespoon non-fat plain Greek yogurt

Blend ingredients thoroughly and pour into a glass and enjoy!

Follow Alicia on Twitter for more great recipes and health and fitness tips.

 

 

 

Baked Kale Chip Recipe

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Out of all the green veggies to choose from, Kale packs the most bang for your buck when it comes to nutrients. The list of health benefits is pretty long but here are some of my favourites: Kale is very high in fibre, which is essential when it comes to maintaining or obtaining a healthy body. Foods high in fibre lower cholesterol and fight off heart disease. For just one cup of kale you are getting 5 grams of fibre. The other important nutrient is IRON! Calorie for calorie, our green goddess contains more iron than beef. If you are a vegetarian, including kale in your diet is an excellent way to get your iron. Kale is also high is vitamin K and antioxidants such as carotenoids and flavonoids, all of which help prevent cancer. Vitamin K has also been linked to the prevention of Alzheimer’s disease.

WHFoods recommends that you should include Kale a minimum of 2-3 times per week. WHFoods says that you should “make the serving size at least 1-1/2 cups.” This being said, it is simple to add kale to any meal! You can make a kale salad, sauté with extra virgin olive or coconut oil, or make kale chips!

Kale Chip Recipe:

Ingredients

1 head organic kale

2 tablespoons extra virgin olive oil

1/2 tablespoon cayenne pepper

1 teaspoon salt or other spice of your choice

These “chips” are delicious with any seasoning. I prefer the more spicy flavours, but you can use parmesan, oregano, or garlic salt. Kale chips are a great way to incorporate this amazing green into your diet. Personally I love potato chips so I substitute them for this.

Directions

1. Preheat oven to 300 degrees.

2. Wash and dry head of kale.

3. Rip apart chip size kale pieces (keep in mind the pieces will shrink when you bake them). Do NOT include the stem.

4. Place kale pieces in a freezer size Ziplock bag. Drizzle olive oil into bag with the kale and seal (flatten the Ziplock to make sure there are no air bubbles).

5. Massage the olive oil onto the kale, making sure each piece is covered.

6.  Lay the pieces of kale out on a baking in a single layer (this will take at least 2 baking sheets).

7. Sprinkle the salt and cayenne pepper evenly amongst all kale pieces.

8. Put in oven for 20 minutes.

9. Take kale chips out, allow them to cool for 15 minutes.

Common Uses For Coconut Oil

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Coconut oil has many uses. Not only is it good for you but it is also affordable. You can use it as lotion, hair treatment and you can even cook with it.  It is available at most local grocers, walmarts, health food stores and even some pharmacies.

According to Dr. Oz “Studies have show that intake of coconut oil can help our bodies mount resistance to both viruses and bacteria that can cause illness. Even more, it also can help to fight off yeast, fungus and candida.” He goes on to say that “one 2009 study found that women who consumed 30 milliliters (about 2 tablespoons) of coconut oil daily for 12 weeks not only did not gain more weight, but actually had lowered amounts of abdominal fat, a type of fat that is difficult to lose.” These are all very good reasons as to why you should add coconut oil into your diet. The following are some of my favourite uses for coconut oil:

Lotion – Coconut oil is  very moisturizing. It absorbs well and it also has anti-bacterial properties that are good for the skin.

Baking – Slight coconut taste but its not harsh. It is less fat and full of good omegas. That makes it better for your stomach.

Frying – Much healthier to fry foods with coconut oil. It works as a better medium than butter, and it has a higher smoke point than animal based fats.

Butter Replacement – It makes a great spread. Wherever you put butter you can put coconut oil. Eventually you won’t even notice the difference.

Infections – When applied directly to injury sites, it provides a barrier from additional debris/dust/jerms to aid healing.

Energy Booster – Coconut oils contain and excellent source of Omega-3 fatty acids which are great for boosting energy. Just put some on a table spoon and enjoy.

Hair Mask/Conditioner – Coconut oils can work as a great deep conditioner for the hair, and you can use it daily, as a rinse out; or weekly as a leave-in, under heat.

Sunscreen – Coconut oil actually contains roughly 5 SPF so if you don’t require a high SPF you can definitely lather on the coconut oil.

Base for Body Scrubs – If you mix coconut oil with sea salt it makes a great exfoliating scrub.

Toothpaste – Mix coconut oil, baking soda and mint extract together. Place a dab a little of the mix on your toothbrush and brush.

Deodorant – You can use coconut oil alone as a deodorant. However, it is more effective with combination of cornstarch/arrowroot powder and baking soda.

Follow Alicia on Twitter: www.twitter.com/trainitright

Why You Should Use Olive Oil

By Posted on 0 2 m read

Olive-Oil1

The traditional cooking ingredient our parents and grand parents use to cook and bake with was butter. There are a lot of alternatives in todays market for using to cook other than butter. Even though butter is very flavourful it has a high fat content and is not a healthy choice. You can substitute butter with many things. Some of the alternatives include margarine, coconut oil, and sesame seed oil just to name a few. Another alternative to baking things with butter is by using olive oil instead. Olive oil is one of the many healthy alternatives and one of my favourites.

Why should you use olive oil for baking and cooking?

Olive oil is an acquired taste. Especially if you are switching from rich creamy butter. Take your time and slowly start introducing it into your baking and cooking. Eventually you will stop noticing the difference and enjoy it just as much as you enjoyed butter. Your body and heart will also thank you later for making the switch.

Besides olive oil being a healthier alternative you should use it for baking and cooking because It may help to fight cravings and suppress appetite. A study recently conducted concluded that serotonin levels were raised in participants when they ingested olive oil with yogurt. Why is this significant for you? Because serotonin is a hormone that tells your body that you are full. This means olive oil has high satiety. This keeps you fuller longer than most cooking substances. Olive oil does this by containing compounds that can slow down your glucose absorption and keep you fuller longer.

It is also affordable and comes in all sorts of brands, types and sizes. So go ahead and pick up some olive oil and start swapping your butter for it when you bake or cook.

Follow Alicia Bell on twitter: http://www.twitter.com/trainitright