Category: Nutrition

Asparagus, Avocado & Arugula Salad

Asparagus, Avocado & Arugula Salad

Asparagus, Avocado & Arugula Salad
Print Recipe Pin Recipe
Servings 4 people

Ingredients
  

Salad Ingredients

  • 1/2 lb. asparagus spears blanched
  • 6 cups arugula
  • 2 ripe avocados
  • 3 oz. goat or feta cheese
  • 1/4 cup toasted pine nuts

Dressing Ingredients

  • 1/4 cup balsamic vinegar
  • 1/2 cup olive oil
  • 1 tsp. grainy mustard
  • 1 Tbsp. fresh basil finely chopped
  • 1 clove garlic finely chopped

Say goodbye to boring diets and hello to tasty, fat-burning meals with our high-protein recipe cookbook.

Downloand Your Copy HERE

Also,

If you would like to get your own full-blown copy of our “Super Foods” eBook jampacked with information and suggestions…..

Download You Copy Here

Which Fat Loss Supplements Will Actually Work for Me?

Are you confused as to which supplements actually work for fat loss? We are here to help with a whole series of blogs dedicated to which supplements will actually help you lose fat!

In  part one of our readers blogs, "What fat loss supplements actually work?", we received a great questions regarding Omega 3 for fat loss.

"I keep hearing about good fats and why I should be taking them.  If I took good fats wouldn’t I just become fatter and what are the true benefits?  Also, what are Omega 3 fats? " - Cannon C.

Hey Cannon, the question "Which Fat loss supplements actually work? ", is one that I hear regularly.  First let’s get an understanding of fats.  

Fatty acids can be broken down into two main categories: Saturated and Unsaturated.  These two can be broken down into sub-categories as well, such as monounsaturated and polyunsaturated.  Fatty acids are made up of the number of carbon atoms and hydrogen molecules they can hold.  All fats have a combination of these with one being predominant.  

Fat is necessary for good health. Deficiencies of the so called “Good Fats” can cause health consequences.  Good Fats can be described as Omega 6 or Omega 3.   Omega 6 fats are highly consumed in our diet relative to Omega 3.  The ratio is up to 20:1 whereas it should be more of a 1:1 ratio.

Here at Sports Specific Training, we like to put our athletes on higher dosages of Omega 3 fats.  There are 3 types of Omega 3- ALA (found in flaxseed oil, hemp seed oil and walnuts) Docosahaexaenoic (DHA) and Eicosapentaenoic (EPA) which are found in fish and fish oils.  ALA is essential but does not convert well so I like to recommend fish oils to our athletes. 

Our brains are made up of 60% fat.  DHA is one of the most important fats for the brain and it is sometimes called “brain food”.  All omega 3 fats also help with the anti-inflammatory process of the body as well.  As well, a higher intake of Omega 3 leads to fat loss. 

When losing fat is your priority this is usually the first supplement I add to our athletes’ diets when they come into the Sports Specific Training Centre. 

Fish Oil can have benefits for the body with the following medical problems:

  • Cancer
  • Arthritis
  • Stroke
  • Colitis
  • Chronic fatigue syndrome

As mentioned I prefer a high dose of fish oils for my athletes depending upon their body fat levels – from 9-15 grams per day!  I like to use reputable companies that use higher grade fish oil such as Metagenics, Genestra, Organika, and Life Extension.

I instruct my athletes to take their fish oils with every meal.  A good trick to help avoid burping up fish a taste is to keep them in your freezer.  

Cannon, I hope this helps you understand Which Fat loss supplements actually work.

Good luck with your training and nutrition! 

Talking about good healthy nutrition....

Get your own copy of our "Super Foods" eBook full of information, tips and tricks.

Download Your Copy Here

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 if you missed part one and here if you missed part two!

Adult Classes

Butts & Guts

For those who desire a fitness program that gives you a firm buttock and a toned mid-section.

Fit & Lean

Helping women tackle weight gain and get in shape!

MaxFit

Men over 30? This program was created specifically for you!

12 Reasons You Always Feel Hungry; Part 2

Just in case you missed part 1 of the blog, click here to get the first 6 reasons!

Reason 7. You are Drinking Your Diet

Soda, fruit juice, sugar added to coffee or tea are some of the most sugar laden foods you can consume! And you can easily consume hundreds of calories and an incredible amount of sugar in just 1-2 cups. Refer to reason #1 for why consuming high amounts of sugar is making you fatter.

And don’t think that choosing the ‘diet’ option is any better for you. Artificial sweeteners – such as sucralose, aspartame, or saccharin – can actually increase your appetite for real sugar. When you consume sugar there is a decrease in the amount of ghrelin (hunger hormone) and insulin (hormone that removes sugar from the blood) which causes a feeling of satiety. The problem with sweeteners is that they taste sweet but do not cause decreases in ghrelin or insulin, therefore, we crave more sugar to actually help reduce these hormone levels in our blood stream.

How to Change This Habit:

This one is simple, cut them out of your diet! There is no way around this one, sugar laden or artificially sweetened drinks are one of the worst things you can consume if you are trying to lose weight. Substitute for water and if you want more flavour to your drinks infuse them with lemon, limes, cucumber, or fresh mint for all the flavour and none of the sugar! Drinking extra water will also help stave off those hunger feelings.

Reason 8. You Eat Low-Fat Options

Starting in the 1980’s the ‘no-fat’/’low-fat’ diet craze swept across the food landscape. Manufacturers from Heinz to Kellogg’s began producing and marketing low-fat and no-fat everything. And consumers began chowing down! The thought: ‘It’s healthy, right?’

Wrong. Dead wrong.

The low-/no-fat craze is actually making us fatter & hungrier! Fat is not only an essential nutrient that we need to survive but it also provides food with palatable flavour and texture. When fat is removed food tastes like cardboard! So how did manufacturing companies combat this…SUGAR! Loads and loads of sugar!

A typical 126mL low-fat yogurt can contain up to 44g of sugar! That is 101% of your daily-recommended intake! If you refer back to Reason #1 you will remember that refined sugar not only spikes and crashes our blood sugar levels, causing us the feel hungry and crave more sugar but excess sugar that cannot be procced properly will turn to fat.

How to Change This Habit:

Eating healthy fat will NOT make you fat, it will actually help aid in weight loss. No, I am not lying to you. Fats takes longer to break down in your stomach and helps control blood-sugar levels, leaving you more satisfied and reducing your cravings.

And while it may sound counterintuitive, your body needs fat in order to burn fat! Dietary fat helps break down existing fat by activating PPAR-alpha and fat-burning pathways through the liver. But don’t run out and grab that big greasy pizza just yet; not all fat is created equal! Your fat sources should come from unsaturated sources; avocados, fatty fish, olives, nuts and seeds, omega-3 fish oil supplements and oils such as olive, flaxseed and canola in your diet.

Adult Classes

Butts & Guts

For those who desire a fitness program that gives you a firm buttock and a toned mid-section.

Fit & Lean

Helping women tackle weight gain and get in shape!

MaxFit

Men over 30? This program was created specifically for you!

Does Vitamin D Affect Strength?

This week, I want to share an interesting finding involving Vitamin D deficiency in elite Danish swimmers (Human Kinetics Journals, Vol 27: Issue 5).

Most people with a basic understanding of nutrition know that Vitamin D is very important for bone health, metabolism and boosting the immune system. However, the discovery of Vitamin D receptors in muscle cells may indicate that it may also play a role in muscle contraction and athletic performance.

The study mentioned above conducted on young elite Danish swimmers reported an association between Vitamin D status and muscular strength. The main finding was that muscular strength as assessed by hand grip, was significantly higher in swimmers with sufficient Vitamin D status. The study found that 45 % of the swimmers had an insufficient vitamin D status.

 

Now the most common way to get Vitamin D is through direct exposure to ultraviolet radiation from the sun, the rest having to come through diet and supplementation. This is interesting, because it’s not uncommon for the sun to take a vacation for a while during Canadian winters. In addition, with swimmers training indoors for hours a day, they might find it especially difficult to meet their daily requirements during the winter months.

Want to know more about what SST teaches athletes about nutrition? Click here to visit our website or book an online nutrition consultation today!

 

Nutrient Timing for Athletes: Does It Really Matter When We Eat Post-Exercise?

            People have recently started to question the idea of an ‘anabolic window’ post-exercise and whether we really need to eat or have that protein shake after our work-out. But where these opinions fall short is in the interpretations of the current research and literature to an athletic population.

            The idea is that a recent meta-analysis found that our total protein intake over a day is more important than the amount of protein we eat after our workout for building muscle mass, and while this is great information it largely gets mis-interpreted in the media. This is because while total protein intake during the day is more important than the amount we eat during the anabolic window (time after exercise where our ability to absorb nutrients is increased). If we are an athlete why wouldn’t we want to take advantage of this time of increased nutrient absorption? Even if the advantage of eating post-workout is smaller than we originally thought, most sporting events are decided a fraction of a second or a very small percentage, so if we aren’t taking advantage of this window (when our competitors are) then we are sure to fall short in competition. As athletes we must remember that we are in the performance business and not the physique business. While having a low body-fat percentage a key contributor to athletic performance, if we are not fueling our bodies properly than we will not be able to perform no matter how low our body fat percentage is. Also remember that protein does A LOT MORE for our bodies than just build muscle, and helps other bodily tissues recover, repair, and regenerate post-exercise.

            Furthermore, for a lot of our athletes they are partaking in two training sessions on most days (one sport session; one lifting session), so in this scenario is it really practical to post-pone eating after one session and not re-fuel before the next one? Does it ever make sense to not fuel before a session when we are in the performance business? Athletes who fuel better, perform better. Athletes who eat breakfast perform better. Therefore, we don’t usually recommend intermittent fasting to our athletes either. While it is totally possible to train after an overnight fast or a prolonged fast period (cue fasted cardio proponents), if it is going to affect our performance in that workout or training session is the small advantage we might get in body composition going to be worth it? This is like popular ketogenic diets (as we don’t generally recommend these to our athletes), as most studies have found performance isn’t improved with these diets (even though body composition might). This doesn’t make us promoters of high carbohydrate diets, but we do need to refuel the glycogen stores in our muscle that our athletes exhaust with high-intensity exercise bouts, especially following competition. 

Bottom Line: If you are not taking advantage of nutrient timing and the post-exercise window as an athlete you are missing out on important opportunity to fuel, regenerate, and repair your body for optimal performance. For athlete’s there is really no situation where it is a good idea to delaying feeding after exercise no matter what you’ve heard on social media.

Here are some guidelines to help maximize your post-exercise nutrition:

Post-Exercise Maximize Glycogen Re-Synthesis (within 30 min):

HIGH GLYCEMIC CARBOHYDRATES 1-1.5g/kg/hr

ADD PROTEIN! 0.25-0.5g/kg/hr enhances effect; as long as <1.2g/kg/hr

Example (70kg individual) ***individual needs may vary***

  • ~70g CHO/HR ~30g PRO/HR
  • (Large Banana, English Muffin with Jam, Protein Drink)

Click here to Book your nutrition session today to ensure your diet and training are working together to have you at peak performance!

Click here to visit our online store to order your Protein today!

My Blue Print Nutrition Tip of the Day- Top 5 Supps for FAT Loss Part 1

We are always excited to discuss NUTRITION!  

With so much info out there we want to keep things as simple as possible for you all.  With fat loss being such a big topic today we will discuss what we have had success with clients for fats loss

Note – YOU must follow a proper nutritional program as there is no supplement that will outrun a POOR diet

Part one

Here are favorite Supplements To Take For Fat Loss – Part one

Omega-3 Fish Oil

If you only take one supplement, it should be omega-3 fish oil. Studies show that supplementing with omega-3 fish oil significantly increases lean mass, while decreasing body fat at the same time. Omega-3 fish oil improves the body’s testosterone-to-cortisol ratio by lowering cortisol and turning on the fat burning genes, while turning off the lipogenic or fat storing genes. Omega-3’s improve leptin signaling in the brain, causing the brain to turn up fat burning and turn down appetite.

Looking to lose fat?

Personal Training Challenge 

Say goodbye to boring diets and hello to tasty, fat-burning meals with our high-protein recipe cookbook.

Downloand Your Copy HERE

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!

 

Brown versus White Fat- is there a difference? – Part 1

Many people are probably new to this question. YES there is a major difference between the two types of fat in our body.   White fat aka the ugly fat lies under our skin and keeps us insulated but is also responsible for the ugly cellulite that we all hate. Another characteristic is that White fat stores energy as fat!

How about Brown fat…often found between the shoulder blades and neck region.   Brown fat converts food energy directly into heat. What does this mean for you? Simple Brown fat BURNS MORE CALORIES….thus the more brown fat you have the more calories you burn!!

Brown fat prevents weight gain in individuals by increasing their metabolic rate after overeating!  Ever get that feeling of the sweats or body just heating up after a big meal?  Well, that’s your brown fat burning food into heat and increasing your metabolism.

So what does this all mean with regards to fat loss?  Increase your Brown fat and melt off the pounds.

In Part 2 I will teach you some ways to increase the amount of brown fat and how to activate this adipose tissue better.

Looking to lose fat?

Personal Training Challenge 


I Want In!!

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!

Fit & Lean!

Fit & Lean Class!

Program exclusive to women!


Learn More