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All Posts in “Nutrition”

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5 ways to get out of your fitness slump

May 6, 2019 / No Comments

We’ve all been there. A slump, a roadblock, falling off our game and trying to get back into your fitness groove.

Whether it’s your workout routine or your nutrition that’s been disrupted, don’t panic, there’s a sure-fire way back to the best you if you focus on the right things.

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5 Quiktips for improving digestion

March 8, 2018 / No Comments

5 Quiktips for Improving Digestion

by: Cassandra Piazza

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Digestion is so much more than chewing and swallowing. It’s the process by which our body breaks down food and absorbs nutrients to create energy and provide nourishment for every living cell in our body

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Pre-game nutrition

May 27, 2013 / No Comments
Part of doing your best on game day is making sure you body has adequate fuel to maximize your performance. The question is what should you eat and when should you be eating it?
This is not as simple an answer as you might think.  While there is definitely better food choices, (sorry Baconator fans) most of the energy for your workout does not come food you’ve just recently eaten. It comes from the carbohydrates and fat that are stored in your muscles, liver and fat cells.  That enough fuel to keep you going for 1-2 hours of intense activity.

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Healthy Holiday Recipes

November 19, 2012 / No Comments

Teamwork in the kitchen

Healthy Holiday Recipes

Hey All

Here are some healthy holiday recipes from my friend Nutritionist Tamika Shaw. These recipes were made as part of the community program that I run to help busy parents learn how to stay fit eat right and show their kids how to do the same. We have given some popular recipes a healthy makeover so try them out and let us know if you liked them. We sure as hell did!

Derick

 

 

Apple Maple Cheesecake
Makes 10 servings

Ingredients:

1 ¼ cup Graham wafer crumbs

¼ cup Non-hydrogenated margarine

250g package light cream cheese (brick not tub), room temperature

2 eggs

2 cups plain fat-free yogurt cheese (see recipe below)

½ cup real maple syrup

¼ cup apple butter

½ tsp ground cinnamon

1 tsp vanilla

Working up an appetite

Directions

1. Preheat oven to 350º F (180º C).

2. In a medium bowl, combine graham wafer crumbs and melted margarine with a fork. Press mixture into the bottom of a 20 cm (8 inch) diameter spring form pan. Place in the fridge while you make the filling.

3. In a large bowl, combine cream cheese, yogurt cheese and eggs. Beat until smooth. Add the rest of the ingredients and beat until combined.

4. Pour the cheese mixture over the crust and bake for 50 minutes.

How to make yogurt cheese

Place a paper or basket coffee filter over a fine sieve. Place the sieve over a bowl. Pour one, 750 mL tub of fat-free, plain yogurt into the coffee filter and let sit in the fridge for 24 hours. The water will drain out and you are left with a very thick yogurt.

Nutritional Information

Calories: 254 Protein: 9 g Fat: 12 g Saturated fat: 4 g Dietary cholesterol: 57 mg Carbohydrate: 29 g Dietary fibre: 0 g Sodium: 314 mg Potassium: 105 mg

Source: Eatright Ontario www.eatrightontario.ca

Equipment list

Cheesecake Equipment List

8 inch spring form pan

mixing bowl, 1 large, 1 medium and 1 small ramekins

hand mixer or stand mixer

measuring cups and spoons

fine sieve

fork

food processor

coffee filter

 

Apple Raisin Fruit Crisp
Makes 12 servings

Ingredients:

10 cups apples, peeled and sliced

4 tbsp raisins

Topping:

1 cup rolled oats

½ cup all-purpose flour

1 cup brown sugar

1 tsp cinnamon

1/2 cup butter or margarine, softened

Directions:

1. Preheat oven to 350°

2. Divide fruit between 2 medium baking dishes.

3. In a bowl, mix the rolled oats, flour, brown sugar, cinnamon and butter or margarine until combined. Sprinkle over the fruit.

4. Bake for 40 minutes or until the fruit is tender.

Source: Toronto Public Health

Apple Crisp Equipment List

Vegetable peeler

Knife

8 inch baking dish

mixing bowls

measuring spoons and cups

cutting board

 

 

Baked Whole Wheat Samosa
Makes 12 samosas

Ingredients

Dough

2 cups (500 ml) whole wheat flour

1/8 tsp (0.5 ml) salt

1 cup (250 ml) plain non-fat yogurt

Filling

2 cups (500 ml) mini new potatoes, skin on, cubed

1 cup (250 ml) onion, chopped

1 Tbsp (15 ml) canola oil

1 clove of garlic, chopped

1 Tbsp (15 ml) ginger root, peeled and grated

1 tsp (5 ml) cumin seed

2 tsp (10 ml) curry powder

¼ tsp (1 ml) salt

1 cup (250 ml) frozen green peas

cayenne pepper, optional

canola oil for brushing

Preparation

Dough

Mix flour, salt in bowl. Add yogurt. Form into a ball. Knead adding more flour as needed. Wrap tightly. Place in the fridge until ready.

Filling

Boil the potatoes 15 minutes or until tender but not mushy. Drain. Set aside. In the same pot, heat oil over medium heat, add onion, oil, garlic, ginger, cumin, curry powder and salt. Cook until the onion starts to soften. Add peas and cook until heated. Remove and add the potatoes. Toss to blend.

Assemble and bake

Preheat oven to 425º F (220º C). On floured surface, roll dough into a long rope. Divide evenly into 12 pieces. One by one roll each piece into a circle. Place about 2 Tbsp (30 ml) of filling on each circle and fold over. Dampen inside edge with finger dipped in water and crimp edges with a fork. Brush sparingly with oil. Place the samosas on greased baking sheet and bake15 minutes. Remove from oven. Reduce the oven temperature to 350º F (180ºC). Turn samosas over and bake for another 5-10 minutes.

Serve with your favourite dipping sauce. Makes 12 samosas.

Nutritional Information

1 samosa; 130 calories; total fat 1.5 g; sodium 90 mg; total carbohydrate 24 g (dietary fibre 4 g; sugars 3 g); protein 5 g

Source: Heart and Stroke Foundation www.heartandstroke.ca

Samosa Equipment List

Measuring cups and spoons

Large pot

Mixing bowls

Pastry brush

Baking sheets

Knives

Rolling pin

Spoons

colander

The Results Are In… And We’re A Bunch Of Losers!

April 4, 2012 / No Comments

Hi all!

The first quarter of 2012 is officially over and I am happy to say that lots of goals have been met. As a team, we are truly a bunch of losers… losers of pounds, clothing sizes, old habits and bad attitudes! If you didn’t get exactly what you wanted out of the first quarter, Stay persistent. Change exists just beyond the moment of the greatest frustration. Never give up! There is still time until the warm weather hits. What will your wardrobe look like in July?

Quiktrain is getting better with some exciting additions:

Personal consultations with a registered nutritionist. Fill out in detail the 3 day food journal and send it back to me asap – Just click here to download it. My nutritionist will sit down with you and make recommendations on how you can maximize your results with personalized eating strategies that work for you! The first session is scheduled for Sunday April 15th. This is completely FREE!

Quiktrain cardio club – Looking to run your first 5k, 10k or half marathon or do you just want an extra session to maximize your fat burning? Cardio club workouts are for you! We will use the most effective interval protocols and tools like kettle bells, skipping and running to blast extra calories and carve out that nice flat tummy we all want. These sessions will be 45 minutes once a week. This is also completely FREE!

Quiktrain Referral Program – Refer a friend and save $$ on training!

  • Refer 1 friend receive $25 off your next payment
  • Refer 2 friends receive $50 off your next payment
  • Refer 3 friends receive 75$ off your next payment
  • Refer 4 friends receive $100 off you next payment

Note: Email me if you are interested in the cardio club and what times work best for you (am or pm + Weekend or weekday + preferred time) We will try to determine a time that works for everyone.

Thank you sincerely for an awesome first quarter of 2012. Its inspiring to me to see everyone working so hard and getting results. Now it’s time to go even harder than ever before.

See you soon!

 

Tips on Pre-Workout Nutrition

March 27, 2012 / No Comments

Many of us struggle as to what to eat before a workout. Here are some tips so that you can capitalize on your workouts and burn more fat!

 

 

 

 

 

 

 

 

 

 

 

Fat loss tip – Eating to reduce calories

December 5, 2011 / No Comments

Life is a balancing act.  We are working more and more hours for the things we want on top of having family, friends and social obligations.  So when you finally decide that it’s time to lose unwanted belly fat there’s no time to waste.

No time to hit the gym?  You can still easily tackle the first two rules of fat loss:

1) Diet

2) See number 1

Reducing your calorie intake is the most important factor to fat loss. If you think about it, working out is just another method of calorie reduction.  So do that too.   Most diets, as different as they may seem, are really just various methods of cutting back on calories so your body burns stored fat for fuel.  Fortunately for you this doesn’t necessarily mean eating less.

Simple tip:  Eat 5 servings of vegetables per day. (1 serving= your fist)

Vegetable carbohydrates have fiber and water which will help increase the feeling  of fullness but while taking in significantly less calories when compared to starchy carbohydrates like breads cereals, pasta and potatoes.  So long as you eat enough vegetables with your lean proteins and healthy fats you will get all the nutrients you need, stave off hunger and have tons of energy!

If you are a performance athlete or on an intense workout program (training over 4x per week) you may need heavier carbs to keep up with energy demands of your activity while still losing fat.  In this case you can have starchy carbohydrates but save them for right after a workout when your body prioritizes replenishing stored fuel.  Eating a modest amount of carbs in this window of time 0 – 30 minutes after your workout will help with recovery and ensure your next training session is as effective as the last!

Some studies show that up to 90% of people aren’t getting enough of one or more essential vitamins and minerals.  This deficiency can lead to intense insatiable cravings. Veggies are packed with vitamins and minerals so as an added benefit, getting 5 servings of veggies per day will help you reduce cravings from not having what you need.

In my experience following the first two rules of fat loss can make a signifigant impact on your weight, bellyfat and energy levels so give it a try!

Derick

Protein intake for vegetarians

October 25, 2011 / No Comments

Being a vegetarian for a lot of people can be a poor choice if not taken seriously.  The problem is that in an attempt to avoid meat you can deprive yourself of essential amino acids, the building blocks of protein.

The majority of tissues in your body are made up of protein – one of the most important being muscle.  Having the right amino acid balance will ensure that you maintain lean muscle good energy and a tight toned look. Make sure you are combining foods properly to make a complete protein so you can maximize your results.

Below is a protein partnerships chart that will help you to organize your meals so that you are getting the right balance of nutrients.

 

To create a complete protein, combine food from column 1, 2, 3 with any food from another column.

Complete Protein

1

Low in Lysine

2

Low in sulphur-carrying amino acids

3

Low in Tryptophan

Dairy Products
Cheese (except cream cheese)
Cottage cheese
Milk
Yogurt
Kefir
Eggs
Soybeans
Tofu
Soy flour
Soy milk
Tempeh
Meat
Fish
Peanuts
Barley
Buckwheat
Bulgur
Cornmeal
Millet Oats
Rice
Rye Wheat
Almonds
Brazil nuts
Cashews
Coconut
Filberts
Pecans
Pumpkin seeds
Sunflower seeds
Walnuts
Asparagus
Beet greens
Corn
Kale
Mushrooms
Potatoes
Sweet potatoes 
Black beans
Pinto beans
Kidney beans
Navy beans
Black-eyed peas
Chickpeas
Lentils
Lima beans
Mung beans
Filberts
Asparagus
Green beans
Beet greens
Broccoli
Brussels sprouts
Mushrooms
Parsley
Green peas
Potatoes
Soybeans
Swiss chard
Black beans
Pinto beans
Kidney beans
Navy beans
Chickpeas
Lima beans
Mung beans
Cornmeal
Almonds
Brazil nuts
Walnuts
Corn
Beet greens
Mushrooms
Green peas
Swiss chard

 

For a protein supplement choose vega sport.  This will improve recovery time from your workouts.

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