12 Reasons You Always Feel Hungry; Part 3

We hope this has been a help in your day to day life if not, there are the few more reasons we can explore!

Reason 9. You are not Getting Enough Sleep

Sleep is a vital for everyone to live a healthy life but did you know that a lack of sleep can actually make you feel hungrier than normal? The two reasons behind this are; cortisol and insulin!

When we do not get enough sleep our cortisol levels increase. Cortisol is the hormone associated with the flight-or-fight response, preparing the body to either fight or run. Unfortunately, the body isn’t always smart and it responds to any sort of stress this way; and lack of sleep is a BIG form of stress. To help combat increased cortisol levels the body attempts to self-medicate by craving carbohydrates (sugar). This increases insulin in the blood, which in turn decreases cortisol levels. However, this can become a vicious cycle because insulin is also affected by lack of sleep!

If you are not getting enough sleep each night your body becomes less sensitive to insulin.  Which means that your body becomes less effective in transporting the carbs you eat to your cells so your body has to pump out more insulin to help. However, insulin also regulates our feeling of satiety (feeling full), when levels are high we continue to feel hungry which can cause us to overeat.

How to Change This Habit:

The easiest way to help combat this is to get yourself on a sleep schedule and stick to it! Figure out what time you need to go to bed in order to get a full 8 hours of sleep and make yourself go to bed. This does not mean climb into bed and turn the TV on or pull out your favorite book. When your ‘bedtime’ hits, turn out the lights and put the remote or book away and get to snoozing!

Reason 10. You are Skipping the Veggies

The majority of people do not get the recommended amount of vegetables every day. Vegetables contain important vitamins and minerals required for overall health. Dark leafy greens in particular are rich in vitamin K, which helps to regulates insulin levels. Vitamin K can also increase insulin sensitivity, which makes it easier for your body to utilize sugar from your bloodstream. If you are utilizing the sugar you are eating more efficiently than you will not require more through extra food and this will help you STOP those cravings!

Veggies are some of the rich in fiber and fiber helps slow the digestion of the foods we eat. This in turn helps us feel fuller longer and slows the digestion of sugars so we process it properly, rather than turning it into fat.

How to Change This Habit:

Include more dark green leafy greens in your diet; spinach, kale, brussel sprouts, broccoli. As well as other delicious fiber-rich veggies like carrots, celery, and sweet potato.

11. You’re Not Eating Enough Protein

Lean proteins – chicken, turkey, fish, eggs – Can help combat hunger pangs. Protein takes longer to digest, which means you feel fuller longer and are less likely to reach for that next snack. Protein has also been found in recent studies to have appetitive suppressing effects by prompting the release of hormones that encourage the feeling of being full. Along with helping keep hunger away protein also requires more energy to breakdown than carbohydrates or fat, meaning it burns more calories to digest. Protein also has a positive effect on your metabolism by promoting the growth and regeneration of muscle after working out, muscles burn more calories at rest than adipose tissues (fat).

How to Change This Habit:

Aim to consume about 0.8-1.0 gram of protein per pound of body weight. This means that a 150 person should aim to eat between 100-150g of protein per day (this equates to about 400-600 calories from protein sources each day).

Ideally, protein should be of the lean variety; chicken, eggs, turkey, fish. However, it is really easy to sneak more protein into your diet through vegetarian options – chia seeds and greek yogurt in your smoothie, quinoa in your salad, nut butter in your oatmeal, make hummus from chickpeas and dip veggies. Aim to have a source of protein in every meal and snack.

Reason 12. You’re Bored

Feeling hungry can be as simple as being bored. Studies have shown that boredom actually diminishes our ability to make good and healthy food choices, and we consume more fattening foods than we would normally. Boredom is also the most common reason people give when asked about their emotions prior to consuming food. In other words, boredom turns us into emotional eaters.

How to Change This Habit:

When you are about to eat or snack be conscious of why you are doing so. Ask yourself ‘why am I reaching for this snack’ and be truthful with your answer. If it is because you have nothing else to do then find yourself a task to distract yourself – go for a walk, fold the laundry that has been sitting in the hamper for 2 days, go sit outside and enjoy the day – these distractions should help the feelings of hunger subside. Another tip, first drink a glass of water and wait a few minutes. If you are still feeling hungry in 10-15 minutes then allow yourself to eat.

Thanks for reading!

Click here is you messed part one and here if you missed part two!

Come see our new facility! Email Bskinner@sstcanada.com to book and appointment today!

Do you want to look like an athlete?

Everyone wants a body like an athlete, and yet don’t eat or train like an athlete!? Training like an athlete is important because athletes can move their bodies like no one else can. Your body is meant to be mobile, versatile, and freely moving – so why not train it to be like that, isn’t that why we exercise? To look feel good and look good?

Eating like an athlete is just as if not more important as training like an athlete. Our 1hr a day we spend working out is only 4% of your day. What you choose to do and eat the rest of it is what can make or break the training goals you have set for yourself. Here are 3 reasons why training and eating like an athlete is important;

1. Better Mobility Athletes need to have more mobility in order to achieve the best performance in their respective sports. Can you imagine a hockey player who can’t do a skate cross-over? Transitioning to your reality…with better mobility comes a better quality of life. Mobility allows you to move more freely while easily doing the simple things in life which a lot of people take for granted. climbing up an uneven step, lift a laundry basket or reach into the backseat for a bag…mobility helps with all of that, not to mention all the fun things we like to do like playing with our kids, going swimming on vacation or taking the dog on a hike etc. We all should be mobile and yes even into “old age”.

2. Better Looking Body; For the most part, athletes generally look really fit and athletic. They have put in the hard work and it seems as though their efforts have paid off. We all know that most people would like a better looking body, but are you willing to put the work in for it? I am not saying you have to put in 10 years or 10,000 hours like an athlete, but a 1 hour workout about 3-5 days a week will do the trick. As a trainer that struggles with their weight, I know the feeling of the extra wobble you want to just go away and I can promise you that if you are willing to put in the time for yourself, you will feel 100 times better the next time you put on a pair of shorts in the summer!

3. Better Nutrition; Athletes keep their nutrition in check a lot more than the general population. This is because their sport demands it. Empty calories and processed foods do not help fuel performance in their respective sports. I’m not saying you can’t enjoy a treat occasionally, (careful), but athletes keep their macro-nutrients in check. This means getting an adequate amount of protein, carbohydrates, and healthy fats. Athletes also make sure to consume their micro-nutrients as well like; iron, zinc, selenium while getting their essential vitamins too. Eat like an athlete, not only will you be healthier, your digestion, skin and mood will better!

So why do we look at athletes and want what they have so badly but instead of doing a scaled down version of what they do, we drink laxative teas, eat fake food, do mostly cardio or lesser work outs. Stop taking advise from your friends, they are not qualified and please watch out for companies that promise fast results with little change to eating or exercise habits.

CLICK HERE to find out more about how we train our clients to be more mobile, stronger and healthier!

Maxfit 44 program

Get lean and fit or face accelerated aging, weight gain, diminished sex drive, declining energy, chronic diseases like osteoarthritis, chronic low back pain, diabetes, and other problems.

If you’re a man over the age of 40, your body is issuing you an ultimatum:

Get lean and fit or face accelerated aging, weight gain, diminished sex drive, declining energy, chronic diseases like osteoarthritis, chronic low back pain, diabetes, and other problems.

Ever notice that most elite athletes retire from competitive sports in their late 30s? There’s a reason for this, the male body starts to age more quickly. But you can reverse the aging process with nutrition and strength training.

Part of the reason for this accelerated process is the diminished production of our hormones Testosterone and Growth hormone. Testosterone is the hormone that makes us men. It gives us our strength, our drive, and our character.

However testosterone production declines with age in men. This results in decreased serum levels of total and bioavailable testosterone, leading to a decrease in energy, muscle mass, and bone mass. This also leads to an increase in body fat levels, depression, and a variety of disease. Growth Hormone is the hormone that stimulates growth and cell division. The average bodily decline in growth hormone production is 1.25% per year, or 14% per decade for a man of normal body weight. If we add in the elevated body fat levels the growth hormone production is further compounded because body fat itself tends to decrease HGH secretion.

However it does not have to be this way, with a properly designed strength and nutrition program we can halt or even reverse this process, to become the strong virile man we used to be.

MaxFit 44 offers you an opportunity to answer the ultimatum your body is issuing.

We provide a customized nutrition plan and strength training program that will allow you to meet your fitness goals. Based on cutting edge scientific research and accurate assessment of your body composition we will design a program for weight loss, improved vitality, and enhanced sports performance (other goals?).

This is not your normal group exercise program. There are no dance moves to learn, no irritating music and no endless boring cardio exercises.

We offer low instructor, client ratios and select only exercises that will make you stronger and more powerful.

Why would you choose a group exercise program vs. individualized training or working out in isolation? Cost and results. Working out in a group setting is less expensive than working out with a trainer in a one on one basis but with the shared benefits of group accountability. Studies indicate that people work harder when they believe that others are watching them. This increase of intensity when paired with proper exercise selection and movement form will yield results that are up to 80% better in half the time.

When you factor in the nutritional program, you have an unbeatable approach that is going to make you look and feel better than you ever have in your life. Better yet is that by learning WHAT and HOW to eat, you will be able to stay lean and keep your muscular appearance while the rest of your friends continue their age related decline. Discover the benefits of MY BLUEPRINT NUTRITION

You can’t stop your body from aging but you can control how it looks as it ages. Get back in the drivers seat and recapture the vitality of your youth.

MaxFit 44 will change the way you look, feel and think about your health for the rest of your life. You deserve to be the best you can be.

ACT NOW!

JOIN OUR NEXT 12 WEEK PROGRAM!

Come in for a free demo class.

Did You Waste Your Time With Your New Years Resolution – Part 2

If you missed our first 5 tips to keeping your New Years Resolution, click here to check them out

6. Keep Track of Your Progress

One of the easiest way to keep you motivated on your way to your goals is to track your progress. Track your workouts and weights you used, track your weight and body composition, track your nutrition. When you’re in the thick of it you do not always see the progress you’re making, however, if you keep track of what you are doing day to day and look back in a couple months you will be surprised at how much has changed!

Tracking your progress will also allow you to see things such as a tendency to eat too much at dinner, missing more workouts as the week goes on, you haven’t increased the weights you are using at the gym. Seeing what you are doing on paper (or an app) will allow you to make adjustments to your plan and give you a better chance of sticking to your resolution

7. Celebrate your Progress

A great way to keep yourself motivated towards your goals is to celebrate the smaller victories along the way. Lost 5lbs?! Treat yourself to a new workout outfit! Added 10lbs to your squat, go for a massage (your sore muscles will thank you!). When you celebrate the steeping stones you will be more likely to want to keep pushing for the next one, making your ultimate resolution easy to maintain.

8. Reward Yourself with Non-Food Items

When you celebrate your progress, make sure to avoid doing so with food! Using food to reward your fitness or dietary progress is undermining your ultimate goals and may reinforce an unhealthy relationship with food. Instead celebrate with self-care (massage, pedicure, a bath), treating yourself to something you normally would not (a new outfit, a new book), or a trip or activity you have wanted to do.

9. Make Adjustments

As you progress, you should check back on the goals you wrote down from time to time. This will allow you to tweak your goals if needed. For example, if your goal was to lose 10lbs by the end of March and on February 5th you have already lost 8lbs, you should try making your goal more difficult! You can also look to add more detail to your goal, instead of just squatting 135lbs, how many reps do you want to do? In order to make your resolutions sustained behavioral changes you must be able to self-reflect and be flexible.

10. Know that Set Backs are Normal

You are human, you are going to make mistakes and the world will not end! Going to a birthday party and eating some cake or missing a few days in a row at the gym should not be enough to derail all your hard work. DO NOT GIVE UP THAT EASILY!

Allow yourself some freedoms and guilty pleasures now and then, not only will this allow yourself some sanity but it will also make big setback less likely to occur. For example, if you LOVE chocolate do not deny yourself chocolate altogether, switch to dark chocolate and allow yourself a couple pieces on Sunday evenings as you prepare for your week. Allowing yourself this small treat once a week will make you less likely to gorge yourself on the plethora of chocolates around on Valentine’s Day.

With the help of these tips you will be well on your way to your goals for 2018! Let make this year your best year yet.

If you need some extra help sticking to your resolution, enlist the help of our SST coaches and our incredible Adult fitness programs. We have a program for every fitness level and every goal!

Check out our incredible 2 for 1 deal we have going on in February!

Did You Waste Your Time With Your New Years Resolution?! Part 1

So the first month of 2018 has come and gone; how are those New Year Resolutions treating you?

If you’re like the majority of people, when the New Year comes along you start making resolutions. Promises to save more money, keep in touch with friends and one of the most popular, get in better shape! Well, the resolution part is easy but sticking to your goal, that is the hard part!

According to some research, upwards of 92% of New Year resolutions do not succeed!! With the odds stacked against us, the easy thing would be to join the masses and just give up, but my resolution was to make sure YOU stick to your resulution. So, I put together my top 10 tips to help you stick to those resolutions and be a part of that illustrious 8%! IT’S NOT TOO LATE!

1.Make sure your Resolutions are Realistic

Haven’t been to the gym in a couple years? That’s okay, but your resolution probably shouldn’t be to start going to the gym 7 days a week. Not only is that a really daunting task (even for someone who goes to the gym regularly!) but it sets you up for failure. What happens when you miss one day? It makes it easier to talk yourself out of the next, and the next, and next thing you know your resolution is down the drain!

Rather, aim for something that is more realistic and maintainable. Start with aiming to go 2 or 3 days a week (if it’s been a while you will be sore and you will be happy to give your body some extra rest!). Once you get into the swing of things add an extra day, a couple weeks later add another. Before you know it, it will become second nature to get to the gym on a regular basis and you will avoid feeling overwhelmed and defeated by the gym

2. Be Specific

Vagueness is the enemy when it comes to goal setting. If you don’t know exactly what you’re working towards how will you know when you’ve attained it?

Instead of saying you want to lose weight or get stronger make specific, measureable, time-bound goals for yourself. For example:

– I want to lose 10lbs and 7% body fat by March 31st, 2018

– I want to back squat 135lbs by May 1st, 2018 (I’m well on my way!!)

Are making statements like this scary? Yes.

Is there a chance you may not meet this goal? Yes.

However, giving yourself something specific to work towards will make it more likely for you to stick to your goals.

3. Go Public

Making a silent promise to yourself will not cut it, tell the world! Tell your partner, your friends, make a statement on social media; making your goal public gives you accountability. Yes, telling people about your goals may make you feel vulnerable but it will also push you to stick to your goals.

 

4. Enlist a Friend

Having a gym buddy will make you, and your friend, more likely to stick to your plan. If you know you are meeting someone at the gym you are less likely to skip going and if you want to cancel you have someone asking you why. Accountability is key!

Can’t find someone who wants to go to the gym with you or your friend lives far away? Have a friend check in with you and ask how things are going periodically. Having someone to answer to increases the likelihood that you will stick with it.

5. Plan Ahead

In order to stick to your resolution you need a plan. If you have no idea what you are going to do to achieve your goal then how are you going to get there?! Take some time each week to plan out your upcoming week. Pick the days and times you are going to go to the gym, plan your meals for the week, make a shopping list, prep your meals, put together healthy on-the-go snacks.

It may sound like a lot, but taking an hour or two once a week will make it SO much easier to stick to your goals as your busy week gets rolling. You are less likely to make a quick stop at the drive-thru when you know you have dinner prepped in the fridge or you have healthy snacks stored in your car. Having a shopping list at the grocery store will make you less likely to throw the unhealthy foods in the cart. If your gym time is in your schedule, you are more likely to go! Planning gives you direction!

 

If you liked our first 5 tips, check back soon for Part 2!

If your resolution need an extra helping hand, check out SST’s incredible Adult Fitness Programs!

With supportive coaches, encouraging training partners and an energetic environment; the results you want are not out of reach!

Check out our incredible 2 for 1 deal we have going on in February!

 

A Glass of Wine a Day… Enhances Fat Loss?!?!

We’ve all heard the saying that a glass of wine a day is good for our health. After all, low-moderate alcohol intake (~1 glass) has been found to reduce the risk of obesity, type II diabetes, and fatty liver disease. What about fat loss? Can a daily glass help you lose weight?

This cannot be true. Wine is a source of calories and don’t you have to reduce your calories in order to lose weight? Yes, while this is part of the equation it’s not the only way. Increasing energy expenditure will allow you to burn more calories throughout the day. If you recall, we recently covered a 2 part series on brown fat vs white fat (click here to view). Whereas white fat promotes fat storage, brown fat is highly thermogenic, meaning that it burns many calories in order to produce heat.

Why am I referencing brown fat?

A recent study uncovered that daily low-moderate alcohol consumption increases the “browning” of white adipose cells in mice. In two separate studies, mice were fed a moderate amount of alcohol (8% alc) every day for 1 month and 4 months. Despite a higher total caloric intake, mice gained significantly less weight then their non-alcohol control, which was attributed to higher energy expenditure. In fact, after 4 months of daily alcohol consumption the following was observed;

  1. Reduced white adipose mass and cell size.
  2. Increased activity of brown adipose genes.
  3. Reduced blood glucose, triglyceride, fatty acids.

The take home message is that a single glass of wine a day may yield some very beneficial health outcomes. These benefits quickly disappear with excessive alcohol consumption, and become harmful to your health.

For the latest up to date research on sport specific training and nutrition, please follow SST on Facebook (https://www.facebook.com/SSTCanada-Sports-Specific-Training-124642447546329/) and Instagram (@sstburlington).

Also, stop by and try our RESULTS Only Butts & Guts boot camp. We will show you how to combine your training with proper nutrition to get you the results you want.

 

Please email me directly to receive your complimentary nutritional session

Chris Anderi

Head Strength Performance Coach SST Burlington

MSc candidate, Physiology & Nutrition

CSEP-CEP

Chico7@sstcanada.com

The ONE Supplement I Recommend to ALL My Clients

As somebody who has spent many years studying exercise nutrition and human physiology, there are only a handful of supplements I would actually recommend to my clients, regardless of whether they’re elite athletes or not.

Recently, I covered how intermittent fasting can be a very healthy and safe method to accelerate your fat loss, and how BCAA’s can be taken while training in a fasted state to limit muscle protein breakdown. To read, click here.

In my personal opinion, I believe that Omega-3 fatty acids should be a staple in everybody’s diet. In fact, Omega-3’s are among the only supplements endorsed by the American Heart Association because of their ability to reduce the risk of cardiovascular disease and heart attack!

Omega-3’s, or α-linoleic acid, are a class of polyunsaturated fatty acids that are largely present in fish oils. The body is unable to synthesize it on its own, so it must be consumed from the diet. Now unless you are eating 6-8oz of fish every day, you are likely not meeting your daily requirements. The 2 fatty acids of interest within Omega-3’s are EPA and DHA, which are the driving force behind many of the health benefits of Omega-3’s.

Why do I vouch for Omega-3’s 100% of the time?

Omega-3’s are among the strongest dietary sources of anti-inflammatory’s, which if you recall from my previous blog inflammation comes from a variety of daily sources and can impair performance. Perhaps even more importantly, strong evidence indicates that Omega-3 plays a vital role in improving cognition, and may prevent the accumulation of Beta-Amyloid proteins associated with Alzheimer’s Disease! This shouldn’t be surprising considering a large part of our brain matter contains fatty fish oils.

Those two benefits alone should be reason enough to prioritize Omega-3’s into your daily diet. However, it’s the anabolic properties that really seal the deal for me as my “go-to” supplement of choice (I strongly dislike seafood so my dietary intake is minimal).

Studies show that Omega-3 supplementation combined with protein post workout increases the anabolic response (protein synthesis rates) in both middle and older age adults.

In addition, Omega-3 can aid in the post-workout recovery process by directly limiting the amount of inflammation that occurs after a hard training session.

Lastly, Omega-3 also has fat burning properties which can help improve body composition. By regulating hormones like insulin and leptin, Omega-3’s will keep your metabolism highly efficient, promoting fat use versus fat storage.

Stop by SST today and give our Nutrition + Butts & Guts boot camp package a try! 

Chris Anderi

Head Strength Coach, SST Burlington

MSc candidate, Physiology & Nutrition

CSEP-CEP

chico7@sstcanada.com

The Many Benefits of Intermittent Fasting (Part 2)

The Many Benefits of Intermittent Fasting (Part 2)

Intermittent Fasting is a great way to improve your body composition, as it’s proven to safely and effectively promote fat loss while providing additional major health benefits.

For a reminder on the health benefits associated with intermittent fasting, please click here for part 1

IF to increase fat loss is also enhanced by adding training into the mix!

TRAINING WHILE FASTING ACCELERATES FAT LOSS!

After a typical 8-10 hour overnight fast, our glycogen stores become depleted and we are better able to mobilize and burn body fat for energy.

Combine this with an intense early morning training session before breakfast and you can really tap into those fat stores!

After scanning the literature, I’ve derived two possible explanations as to why combining exercise and IF may be more beneficial than either on their own.

  1. Increased lipolysis (breakdown of fats) and fat oxidation (using fatty acids for energy).

Male participants consuming 0.8g/kg bodyweight of carbohydrate an hour before cycling had significantly less fat oxidation during the session. Researchers attributed this to the blunting of lipolysis that was caused by the insulin release. From a practical standpoint, this could mean having breakfast after your morning workout.

  1. Increased blood flow to abdominal region during fasting.

In a 2007 study, participants had a 50% increase in abdominal blood flow after a 72 hour fast. This blood flow was suggestive of increased lipolysis of abdominal adipose tissue (belly fat)!

However, if you’re looking to achieve optimal fat loss from training while intermittent fasting, you are more susceptible to muscle loss. This is because training itself is catabolic, meaning that rep after rep set after set you are continuously tearing away at your muscles. If not careful, you can actually start breaking down muscle to be used as an energy source!

This problem can be avoided by supplementing with BCAA’s during/ right before your workout. Leucine (the most widely studied BCAA) is well known to stimulate protein synthesis and reduce protein breakdown.

Because BCAA’s are already in their simplest amino acid form, they bypass the liver and enter the bloodstream directly. This means they can be utilized within minutes after ingestion, unlike other forms of protein like whey and casein.

For this reason, BCAA’s offer muscle sparing and protein synthesis benefits before, during, and after training!

If you are looking for an opportunity to put this theory to the test, stop by SST for any one of our many weekly Butts & Gutt’s boot camps (several early morning options!)

 

Chris Anderi

Head Strength Performance Coach, SST Burlington

MSc Candidate, Physiology & Nutrition

CSEP-CEP

chico7@sstcanada.com

 

Is Spot Reduction Possible With Regards To Fat Loss?

Up until a few years back I thought it couldn’t be done, but having witnessed all of our Fit and Lean 44 client’s progress, I can now say yes it is possible. A system called Biosignature Nutrition is used for all of our Fit and Lean 44 clients. The Biosignature Program is a blueprint of where an individual stores body fat and the correlation to the hormones in your body.  This protocol has been effectively used on thousands of people producing tremendous results; including spot reduction!  We measure 12 different body fat sites ranging from the chin to the kneecap.  Sites and their hormone relation are as follows:

Chin and cheek- Insulin

Pec – androgens

Triceps – testosterone and the mother of all scores

Subscap and Love handles- insulin

Umbilicus- cortisol hormone

Mid Axillary- Thyroid indicator

Quad and Hamstrings- estrogen and the most troubling site for

women!

Knee and Calf- Growth Hormone(GH) and sleep patterns!

What Happens Next?

Upon diagnosing clients we determine their two major problem areas and they become our focus. 2 focal points could be a combination of GH and insulin, testosterone and cortisol, etc. Why do we focus on the 2 major problem areas and correct them first? Well, by fixing the most troublesome areas other hormones have a natural tendency to fall into place. This leads to not only spot reduction but fat loss throughout the body.

Let’s take a look at a specific example: Throughout the course of Fit and Lean 44 we have seen people who are very lean throughout their body but may be carrying extra body fat in a specific site or ‘spot’ such as their midsection.  This is a direct result of the hormone cortisol being too high throughout the day.  A simple modification to lifestyle or a supplement like schizandra can bring the score of this area down, resulting in a drop of body fat in a persons’ midsection.

To review; does spot reduction work?  Yes with the proper diagnosis, lifestyle and nutritional change in compliance with a proper exercise protocol!

PS…. take a look at this fantastic offer Butts & Guts – “Get your Fall Body on!”

10 Foods Staples to Throw Out From Your Kitchen NOW!! – Part 4

Every household needs pantry staples; they are essential for easy meals and an on-the-go lifestyle! But there are some staples that are not worth their convenience. Here is our final installment of our #pantryoverhaul! If you missed our first three installments check them out here: Part 1, Part 2, Part 3 .

9. Microwave POPCORN

microwave-popcorn

Microwave popcorn is one of the worst snacks to be keeping in your pantry. The chemicals used in the artificial butter flavoring – diacetyl- has been linked to sever respiratory disease or ‘popcorn lung’. Diacetyl is thought to be harmless when consumed, but when heated to high temperatures, diacetyl vaporizes and becomes toxic. While ‘popcorn’ lung is usually only seen in those who work in packaging factories do you really want to be consuming and inhaling this chemical in any amount?!

Maybe even more concerning are the chemicals sprayed on the inside of your microwavable bag. perfluoroalkyls, perfluorooctanoic acid and perfluorooctane sulfonate are all used to prevent the grease and oil from soaking through the bag, when heated these chemicals fuse onto the popcorn. These chemicals have been found to interrupt the endocrine system, causes thyroid issues, and may be linked bladder cancer.

If all that wasn’t enough to turn you away from this toxic snack a typical bag can contain upwards of 25 grams of fat, 500+ mg of sodium and 600 calories!

What to Keep On-hand Instead? – Whole Kernel Popping Corn

Do not fret popcorn lovers! Popcorn can be a relatively healthy snack as long you prepare it the right way. Air-popping is the best way to ensure that you are getting the most out of your popcorn, avoid all the toxic additives, and you can add your own flavours! A small amount of melted coconut oil, fresh dill and a little bit of salt is my favourite!

BONUS! What staple to throw out of your fridge…

10. MARGARINE

The main ingredient in margarine is usually a vegetable oil. The problem with vegetable oils is that they are liquids at room temperature so they must go thorough hydrogenation in order to harden the oils. To do this the oil is subjected to high heat, high pressure, hydrogen gas and a metal catalyst (typically nickel) this forces the oils to become saturated with the hydrogen and in-turn firming it up. However, the final product is a lumpy grey mess that needs to be processed even further. Emulsifiers are added to remove the lumps, bleach is added to move the grey colour, the mixture is then steamed in order to remove the chemical smell, and finally synthetic vitamins, artificial flavour and colouring is added.

The process of hydrogenation also produces trans-fat, which raise bad cholesterol levels, decrease insulin responses, and are associated with heart disease.

 

What to Keep On-hand Instead? – Organic Grass-fed Butter

benefits_of_grass_fed_cows

Butter has had a bad-rep for many years because it contains large amounts of saturated fats and cholesterol. However, recent research has shown that saturated fats actually can help improve lipid (Cholesterol) profiles. Eating small amounts of saturated fats actually raises your good cholesterol (HDL) and helps reduce harmful LDL cholesterol levels.

The health effects and nutrient levels of our food depend largely on what the animal ate. Cows who eat grass produce much more nutritious by-products which contain more vitamin K, Omega-3’s and other heart healthy vitamins.

Thanks for tuning into this blog series! Be sure to share with a friend and help spread the #pantryoverhaul

If you have any questions about this blog series or any of our other series contact Courtney (cplewes@sstcanada.com) at SST Mississauga