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

10 Food Staples To Throw Out NOW!! – Part 3

Welcome back to our pantry overhaul series! If you have missed the first 6 pantry items to trash check out Part 1 & Part 2 of this series.

Quick and easy meals and snacks are great and almost essential for our sanity and schedules. Sometimes, however, seemingly healthy options can be our worst enemies.  Our next two items can be very tricky…

7. CANNED SOUP

Soup can be a great healthy quick option for meals, however, a lot of canned soup should be re-labelled as canned liquid sodium! Some varieties can contain upwards of 800mg of sodium per cup. That is over 1/3 of your daily recommended intake in one cup of soup!!

Many canned soups are also packaged with plastic linings that often contain BPA’s, are flavoured using MSG, and all those veggies in there are left pretty much nutrition-less after the high heat and pressurization from the packaging process.

What to Keep On-hand Instead? – Sodium-free Chicken or Vegetable Stock

Alton Brown's Garden Vegetable Soup as seen on Food Network

Soup is one of the easiest and quickest meals you can make! Keep a few boxes of low-sodium broth in the pantry and throw whatever you have lying around in the fridge into a pot – corn, potatoes, cauliflower, carrots, onion, garlic, celery, green beans. Blend it to make a creamy soup or don’t to have a clear broth soup. Add chicken, meat balls, or shrimp. Add your own salt, hot sauce, or fresh herbs. The possibilities are endless, delicious, and nutritious!

8. GRANOLA BARS

Bars can be a great on-the-go or emergency snack but be cautious! While the word granola may make you think of whole grains, whole nuts, fruit all wrapped up in a convenient bar most granola bars have suffered the same fate as trail mix.  Many are made more like candy bars containing sugar, molasses, high fructose corn syrup, hydrogenated oils, marshmallows, chocolate, artificial flavours, any many chemicals that cannot be pronounced. Some Bar can contain upwards of 30+ grams of sugar in a single bar; spiking your blood sugar and actually making you hungrier in the long run (check out this post to see how).

What to Keep On-hand Instead? – Bars made with whole foods, short ingredient lists and high in fibergranola bar

While any type of bar may not be the healthiest option (always try to eat your food as close to its natural state as possible) their convenience cannot be matched and there are some options that are healthier. Make sure to look at the nutrition label, your bar should contain at least 5 grams of fiber. This will help moderate your blood sugar levels and keep you full. Look at the ingredient list, it should be short, all ingredients recognizable – Oats, whole nuts, fruit – and sugar, or any derivative of it, should be as far down the list as possible.

Thanks for tuning in this week! Check back next week when we look at pantry items 9 & 10. One of which is probably the MOST toxic food item almost every household has and needs to throw out now!!

If you have any questions or comments about this post make sure to ask in our comments section or email SST Mississauga’s Lead Strength Coach, Courtney  ( cplewes@sstcanada.com ).

Use our easy Social media sharing buttons at the bottom right of this page to share with a friend

10 Foods Staples to Throw Out NOW!! – Part 2

nutnHere we are with our second installment of food staples that you need to rid your pantry of ASAP!

And of course what to replace them with!

Click the link in case you happened to miss Part 1

3. WHITE OR “MULTI-GRAIN” BREAD

White bread, and even deceivingly, multi-grain breads contain zero whole grains, are made with enriched white flours, and little to no fiber. Meaning these breads will spike your blood sugar levels and leave you feeling unsatisfied and hungry again soon after eating.

What to Keep On-hand Instead? – 100% Whole Grain Wheat Bread

whole grain bread
Look for breads with ‘whole grain’ as the first ingredient on the ingredient list. The first ingredient on any nutrition label means it is proportionately the most used ingredient in that particular product. Whole grains are not only great for keeping you satiated but can also help protect against many diet-related chronic diseases; such as diabetes.

 

4. GENERIC PEANUT BUTTER

While peanut butter on toast or fruit may seem like a smart snack choice, generic peanut butter is full of sugar, trans fats and little useful nutrients. Generic peanut butters (such as Kraft, Jif or Skippy) are usually highly processed using a technique called hydrogenation. Hydrogenation is the process of adding hydrogen atoms to the molecular structure of fat in a product in order to make it more spreadable, creamier, and shelf-stable. This process actually lowers levels of good cholesterol (HDL) in the body and increases levels of bad cholesterol (LDL). Hydrogenated oils should be avoided as much as possible.nutrition fat loss,

What to Keep On-hand Instead? – Natural Nut Butter
Now a days there are SO many nut butters to choose from! Almond, cashew, walnut, the choices are endless. When choosing a nut butter to keep your pantry stocked, read the ingredient list, there should be 3 or fewer ingredients and the first one should always be nuts.

nut butter

5. TRAIL MIX

Trail Mix is another tricky snack dressed up and disguised as a healthy one. Pre-made trail mixes now contain chunks of chocolate, M&M’s, and dried fruit. Making this, could be healthy, staple more like a bag of candy.

What to Keep On-hand Instead? – Homemade trail mix

The best trial mix is the one you mix yourself! You can customize them to your own preferences and goals. Cut out the unwanted sugar and look to add ingredients such as 90% dark chocolate, almonds, and walnuts. Be sure to store them in air-tight containers to keep your mixture fresh!

 

6. WHITE PASTA

White pasta has the same problems as white rice or white bread, it has been stripped of all its useful nutrients, is highly processed, and is a simple carbohydrate. It will spike your blood sugar levels as well as leave you feeling hungry again soon after your meal.

What to Keep On-hand Instead? – Garbanzo bean, Quinoa, Black Bean or Veggies Based Pastabean pastas

The one upside to the ridiculous gluten-free craze that hit the supermarket shelves was the introduction of vegetable based pastas! These ‘pastas’ contain more fiber, protein, and vitamins and minerals. These options are going to keep your blood sugar levels steadier and keep you feeling full long after your meal. Granted they do not taste as bland or neutral as regular pasta but once you try these options you will not want to go back to tasteless pastas ever again!

Have you tried any of new food staples?!? Let us know how these new staples are fairing in your kitchen down in the comment section.

Check back next week for Part 3!

If you have any questions or comments make sure to ask in our comments section or email SST Mississauga’s Lead Strength Coach, Courtney  ( cplewes@sstcanada.com ).

10 Foods Staples to Throw Out NOW!! – Part 1

With busy schedules of work, school, kids, training, housework – the list can go on and on – pantry staples can be a great time saver in preparing your meals, avoiding the drive-thru and keeping your nutrition on track. However, there are many everyday staples in your pantry that are doing more harm than good and need to be thrown out immediately!

healthy pantryHaving healthy, nutrient dense pantry staples on hand will help keep you full longer, aid in lean muscle growth, increase your energy and help the waist line shrink!

Read on to find out what time saving staple need to be kicked to the curb and what you can replace them with!

1. READY-TO-EAT BREAKFAST CEREAL

These are the first thing that need to hit the trash bin!! This staple is quick, easy, LOADED with sugar and not much else. It is easy to be fooled by labels boasting about ‘added vitamins’, and pictures of whole almonds, oats, grains, mountain scenery… But even those cereals marketed as ‘healthy’ are usually loaded with sugar and refined carbohydrates and they lack sufficient fiber, protein, and healthy fats to help keep you energized and full for the start of your day. Because of this you are more likely to have a crash in blood sugar levels mid-morning causing more sugar cravings and having you reaching for snacks that contain more sugar and doing so earlier in the day then you should be.

What to Keep On-hand Instead? – Oatmealoatmeal

Were not talking to Quacker packets loaded with sugar. Stock your pantry with plain oats (steel cut are even better) that can be made on the stove top. They only take a couple minutes to prepare and you can customize them with all your favourites – almonds, cashew butter, fruits, seeds, flax-seed, organic honey, dark chocolate shavings – the possibilities are endless and delicious!

2. WHITE RICE

White rice is about as void of nutrients as a product can get. The heavy processing the rice goes through strips rice of almost all vitamins, minerals, fibre and antioxidants. Along with that white rice is a refined carbohydrate meaning it is digested and absorbed by the body quickly, causing spikes in blood sugar levels which in turn forces your body to process the sugar quickly and leads to fat conversion and storage.

What to Keep On-hand Instead? – Red, Black or Wild Rice
These whole grain rice options may cost an extra buck or two but they are worth the splurge! Whole grain rices have vitamins, minerals, fiber, and are digested at a much slower rates. Allowing your body to properly prowild ricecess the carbohydrates and using them as fuel instead of converting them for fat storage. These options will also keep your blood sugar levels more stable leading to less cravings and the extra fiber will help keep you feeling full longer.

 

 

 

If you liked this post make sure to check back in a few days for Part 2!

If you have any questions or comments about this post make sure to ask in our comments section or email SST Mississauga’s Lead Strength Coach, Courtney  ( cplewes@sstcanada.com ).