Saturday, April 30, 2016

Need Speed? A 5-Gear System to Become a Faster Runner

Regardless of background or genetics, this program produces incredible results for any athlete who wants to get faster.

Speed thrills. Watching an athlete chase down an opponent, or dash away from someone chasing them, is an iconic and exhilarating element of sport around the world. An athlete with acceleration to burn will always raise eyebrows amongst coaches and scouts, and there’s no athlete who doesn’t want to get faster for his or her sport.


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Friday, April 29, 2016

Powerlifting For Women, Why Not?

Gone are the days when powerlifting is reserved only for men and men alone, as women nowadays have come to embrace powerlifting as not just a way to gain super strength, but also help promote lean mass and firm muscles.

Many people may not be aware about the stresses and pressures that puts a  powerlifter to the test. When we say ‘power’ it means really that, strength and determination. The demands are intense and the not many can excel at it.

Women, on the other hand, can benefit a lot from powerlifting. A lot of women doing it said it helps boost their confidence, gives them a sense of purpose and helps give them build strength of character as well.

It is more than just mental conditioning, rather it is a psychological behavior that lets them feel they are in control with their being that helps improve their self-esteem and is a good exercise to help them stay fit.

A lot of women also believe that they find it to be challenging, most especially when they feel they need to do more from that each weight level they are working on. It helps boost their sense of accomplishment every time they hurdle a challenge for every weight level.

Today’s powerlifting community promotes a very supportive environment for powerlifters, including women, where they find a mechanism where they could get help, updates and information.

Women today are more independent and are immersing themselves on ways to stay fit and healthy like men and powerlifting allows them to challenge their capabilities on strength and endurance.

It also keeps them heart and bone healthy, since powerlifting enhances the body’s absorption of nutrients that are essential for the body, especially the heart and bones.

Powerlifitng has also been proven effective in weight loss and is a good workout for women, who have the less capacity for weight loss than men. It has something to do with their metabolism that makes them lose weight longer and more difficult than men.

Powerlifting also allows women to feel the sense of competition, as many powerlifting events and contests now include women. This allows them to prove their competitive edge with the rest of the women competitors.

The post Powerlifting For Women, Why Not? appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Science May Soon Unlock The Tool Against Obesity

The quest to promote better health is now more prominent with findings that the battle to fight the bulge may go deep into the cellular level as the microbiome linked to a healthier body may be the key to finding out ways to further improve methods to fight obesity.

This was recently revealed after published in the journal Science, may have succeeded in breaking through the mystery of the human microbiome and how it plays a role in health and could someday hold the promise of curbing the global problem of obesity.

The researchers conducted the tests by drawing out bacteria from the intestinal tract of almost 4000 combined participants from across the Netherlands and Belgium, leading to evidence that lifestyle habits and diet significantly affect bacterial development and growth, thus, have its profound impact on health.

Stool samples were gathered from the participants through a uniform process of home-sampling and freezing which were then analyzed in order to determine how intestinal microbes interact with human health and general behaviour.

Although the researchers pointed out that up until this point they are still unable to provide a specific definition of a healthy microbiome, however, the studies indeed confirmed the hypothesis that the presence of a diverse microbiome population is somewhat correlated with improved health.

One of the findings also showed that there is a link, albeit small, of a less diverse microbiome population and a high body mass index (BMI), which measures if a person is overweight or not.

Also, the study found a positive link of a diverse microbiome and a diet high in vegetables and fruits.

Some medical experts, however, believe that additional tests needs to be conducted to validate these findings, as they pointed out that the results of these studies just scratched the surface of studies into the microbiome.

They pointed out that it still was not able to determine the link between microbiome density among persons and there is still no definite value that could serve as baseline data to support the findings.

In the United States, more than two thirds of adults are considered overweight, while 35.7 percent are categorized as obese, which means that a total of 3 in every 4 men are on the level of obese and overweight.

The post Science May Soon Unlock The Tool Against Obesity appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Does Your Child Develop Early Through Proper Attention?

You may be able to tell if your husband or wife is not carefully paying attention when taking turns watching over the baby, as there is a way that this can be found out, according to studies.

If you are taking your turn watching over your baby, then better pay full attention and make every effort to set aside your smartphone, gadget or your favourite game show, after studies revealed that getting distracted or doing something else during playtime with your kids would rub off your impatient behavior on them and cause them to lose focus and shorten their attention spans.

This, after a recent study by a group of psychologists from Indiana University was published in the journal Current Biology, where the researchers were able to determine a direct link between how long a caregiver focuses on an object and how long a baby stays focused on the same object.

Study author Chen Yu said that a child’s ability to sustain attention becomes a strong indicator for future success in their cognitive development milestones, problem solving and language acquisition.

Yu, a professor of the Department of Psychological and Brain Sciences of the Bloomington College of Arts and Sciences of Indiana University,  pointed out that caregivers who appear distracted or whose eyes wander most of the time during playtime with their children appeared to have negative impacts on an infant’s attention span while in the early years of physical and mental development.

The study’s co-author Linda Smith, a Distinguished Professor and Chancellor’s Professor of Psychological and Brain Sciences, pointed out that it has been a long believed hypothesis that attention is a property of individual development and that their study showed that attention is in fact affected by social interaction.

“It really appears to be an activity performed by two social partners where it showed one’s attention significantly influence another’s,” Smith said.

The test was conducted by mounting cameras on the heads of both caregivers and infants in the study where it provided a view on children and parents playing together in a carefully designed environment that resembled a play area.

As both children and parents played with physical toys, the eye –tracking software integrated in the camera showed and simulated several scenarios where the parent leads the play, then the babies guided to play and the children being allowed to ‘lead’ the play.

The children that were able to focus intently and lengthily on their parents were those given the role to lead the play, where they developed a more intimate attention with both parties.

The researchers also added that this could help develop more scientific approaches to developing young minds for growth and progress.

The post Does Your Child Develop Early Through Proper Attention? appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Is It Safe To Say That Oats Are Gluten Free?

Many people rely on oats or oatmeal to provide them with a better and healthier alternative to cereals for breakfast, but does it really stand on its claim to fame as a gluten-free substitute?

Nutritionists and dietitians believe that the oats in itself is naturally gluten-free, however, it is the combination of other grains that make up ‘health food’ formulations where it gets its gluten.

But to shed light on what gluten is and what it can do for the body, gluten is a group of proteins that is found in grains such as rye, wheat and barley, which gives breads and pastries their flexibility when formed into a dough and gives it its chewy texture.

However, studies have shown that it is considered as one of the few harmful proteins that could be damaging to the body and is a culprit behind celiac disease. Gluten contains a unique amino acid structure that makes it difficult for the enzymes in the digestive tract to break down.

The effects of gluten is more pronounced in people with celiac disease where it is responsible for triggering an autoimmune response to the protein, with symptoms ranging from  severe stomach pain, excessive bruising/bleeding, diarrhea, bloating, anemia, fatigue and flatulence, among others. Failure to seek medical attention for celiac disease could be deadly.

Studies have shown that oats in its pure form is gluten-free and people with celiac disease or wheat allergy have consumed 50 to 100 grams of oats without any negative effects.

Another study also reported findings where no adverse effects were seen among 106 celiac patients for eight years when they were provided with a daily diet of oats.

The only time when oats are believed to contain gluten is when it is harvested along with other grain crops like wheat and barley that are rich in gluten and gets mixed with oats.

Gluten contamination on oats can be as simple as a few grains of wheat or barley getting mixed up with oats or when they are processed together in a milling facility, which is often the result of people with celiac disease wondering how they experienced symptoms when eating oats.

Researchers pointed out that people with celiac disease are highly sensitive to gluten since a minute 20 parts per million is enough to cause a negative reaction.

The post Is It Safe To Say That Oats Are Gluten Free? appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Friday FAQs: Coconut oil chocolate, food processors, sub for oats, vegan yogurt, and more!


Welcome to week three of Friday FAQs, a new series on Oh She Glows featuring your questions about OSG recipes, substitution ideas, cooking methods, ingredients, and kitchen tools! I hope you’ve been enjoying the series as much as I have so far. It’s been especially awesome to see you guys reaching out to help each other by offering up your own kitchen wisdom! Feel free to chime in at any point if you feel like you can offer some input to any of the questions. I’d love this series to be as collaborative as possible!

You can read the previous Friday FAQs here:


As always, feel free to send your questions my way via social media or the blog, and I’ll select some to feature in the coming weeks!

Q1:  Quick question—what was your recipe again for the coconut oil chocolate you made a few days ago and posted on your Snapchat? Seem to have lost the screenshot I took and my mold just arrived so I’m dying to try it out!

A: Hi Aguarin, I can definitely help you out. No one should have to go without this chocolate! If memory serves me correctly, my small batch recipe is: 3 tablespoons coconut oil (melted), 3 tablespoons unsweetened cocoa powder, 1 1/2 tablespoons pure maple syrup, and a pinch of pink salt to enhance the flavours. Whisk it all together and then chill it until it hardens. This recipe makes enough for one of these chocolate bar molds.

Q2: Hi Angela, What kind of food processor do you use? I’m in the market for a new one!

A: Hi James, I currently use this Cuisinart Food Processor, and I quite like it. I appreciate that it’s simpler than my previous model (which had multiple-sized bowls) and it works well for making nut butter, coconut butter, hummus, etc. It’s brushed stainless steel that comes in a white, black, or red accent colour.

Q3: What can I substitute for the oats in your Banana Bread Muffin Tops?

A: Hi Georgina, Oh that’s a tough one! Since the oats make up such a large proportion of this recipe I really don’t know a direct substitute offhand. My guess would be to try a mixture of quinoa flakes, ground almonds, and a different flour, but it would be an experiment for sure! I’ll have to keep your request in mind for a future recipe spin-off. If you try anything out, please leave a comment and let us know how it went. (And if any other readers have tried anything that worked out well, please leave a comment and let us know!)

Q4: Where do you buy your nutritional yeast, Angela?

A: I buy nutritional yeast at Organic Garage, Whole Foods, and Fortinos/Loblaws. Be sure to check the natural foods/gluten-free section of your grocery store (if they have one) as it’s often hiding around there. You can also find it online.

Q5: What kind of bread are you using that’s vegan?

A: Hey Kim, My current fave bread is by Thornbury Bakery in Ontario (Original Chia kind). It’s vegan, gluten-free, and absolutely amazing as a base for avocado toast! I store a loaf in the freezer so I always have some on hand.

Q6: Samantha writes, I’m slowly transitioning to a plant-based diet, but the one thing I can’t seem to let go of is my Greek yogurt. I’m wondering what your favourite vegan yogurt is?

A: Hey Samantha, Great question! To be honest, I don’t buy store-bought vegan yogurt very often. I do think the So Delicious Cultured Coconut Milk variety is decent though, and they have a new Greek style yogurt which I haven’t had a chance to try out yet! When I really have a yogurt craving, I love to whip up a batch of my Super Thick Coconut Yogurt. It’s such a luxurious treat and satisfies my craving every time! You can’t beat that it’s just a few ingredients either.

Comments of the week:

Nonny writes, Super app & cookbook—btw, I’m literally "cooking this cookbook"! Ever see the movie "Julie & Julia"? Well, the idea of cooking a cookbook sounded fun—but, "what cookbook"? For me, the OSG’s cookbook is the one! I’ve made about 50 recipes now w/@ a 95% "love it" rating! The app has been a distraction —haha —more great recipes orchestrated beautifully & couldn’t be more user friendly! Thanks Angela :)

I’m so flattered, Nonny! What an awesome project. It’s wonderful to hear you’ve been enjoying all the recipes, and now the app. Thanks for letting me know. Your comment really made my day!

Lindsay writes, This Glowing Spiced Lentil Soup was fantastic. My toddler was NOT happy when I set her bowl in front of her, she hasn’t been a fan of soup for a while now. I made jasmine rice to go with it, so once it was all mixed together she tried it and said ‘mom why didn’t you tell me this was going to be good?’ She not only finished her first bowl but had seconds. Great recipe!

Hi Lindsay, that is too cute! You never quite know what a toddler will do, right? I’m so glad this soup helped change her mind. Adriana is a big fan of it too (well, the amount she does get into her mouth, that is). I love your idea of mixing jasmine rice into it; I’ll have to try that soon. I’ve been all about rice lately!

Have a lovely weekend, everyone! See you next week. Until then, you can catch me on Snapchat (my username is Angelaliddon). Also, a quick heads up that our next newsletter will go out on Tuesday!

Ready for Rugby: Exercises for Injury Prevention

These movements won't get you more Instagram followers, but they will keep you fit until the final whistle of the season.

The rugby season is nearly over. If you’ve been lucky enough to remain injury free so far, I’d wager you’re being held together by physio tape and painkillers. My hat goes off to you if you are still going strong. It’s a rare thing at this time of the year for rugby players.


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Rotation for the Real World: The Supine Twister

Train unfamiliar patterns to force your body to adapt and build resilience.
Adaptation is awesome, especially from a survival standpoint. Until recent history, we had to adapt to survive. That whole "not dying" thing makes adaptation pretty important on the grand scale of useful traits. However, adaptation is a real pain when it comes to training routines. It doesn't take long for your body to say, “Been there, done that! I’m not adapting until you’ve got something new and exciting for me.” 

Restart Adaptation With the 3 V's

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Embrace Individuality: Find Your Best Lifting Technique

The perfect lifting technique is the one that’s specifically designed for you.

The perfect program, the perfect lifting technique, the perfect anything, is the one that’s specifically designed for you. You are unique, like a snowflake. You are, however, still a snowflake like the rest of us, made of the same ice and following the same laws of physics.


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Thursday, April 28, 2016

No-Bake Chocolate Fudge Cookies


Happy Thursday! I hope you’re enjoying the week. Some of you have asked for more life updates in my blog posts, and I think that’s a fun idea to bring back more often! Without further ado, a little update and then the recipe…

Our week has been filled with a grab bag of things, as it usually is! On the business side, the Oh She Glows app work has still been filling our days and keeping us busy. I added 7 new recipes to the app over the past 2 weeks, so I’ve been a busy bee working around the clock! Each time I add a new app recipe I have to re-test the recipe (I also have one of my incredible recipe testers test it as well), re-write the recipe (especially if it’s a recipe published before 2013—let’s just say my recipe writing has changed over the years!), edit the recipe, shoot the photo, and then upload the recipe to the app testing site. From there, I position the recipe title, add metric conversions (all recent and future recipes will have metric conversions on the blog and in the app—major yay!), give the recipe a final edit, and make sure everything looks good before I make it live. (My OCD self usually checks it over a gazillion times.) I’m getting the hang of the process now and I really enjoy it. The great news is even if you don’t have the app you’ll still benefit, because as I’m revamping recipes, I’m adding the updated versions to the original blog posts. This means easier-to-follow recipes, and in many cases, even better-tasting recipes. Check out this video Eric put together below for a sneak peek of 6 recipes that were recently added to the app. I’m having so much fun with the photography.

On the home front, we’ve had quite a bit of excitement this week! You may have read in a recent In the Glow newsletter that this year we’re starting up the home renovation process once again (despite my pregnant self not wanting any part of it!), and right now we’re in the design phase. This week, we met with our designer to go over her drawings of the spaces. The design phase is my favourite phase (aside from when the renos are 100% complete, that is) because it’s all rosy and dreamy and filled with hopes of what could be. There’s no mess, no noise, no going over budget, and no dust (yet). So I love this stage, and Eric and I are pretty quick at making decisions together. We’re planning to finish the unfinished basement and a couple other projects before our second little one arrives in September. I must have fallen on my head to agree to this! Eric loves doing renos so I kind of gave in. I have to admit, going through the kitchen reno while 7–9 months pregnant in 2014 was pretty hellish (to put it lightly…hahah), but I’m hoping this process goes more smoothly since it’s not my kitchen that I’m giving up. NOBODY WANTS TO GIVE UP THEIR FOOD SANCTUARY…am I right? This is probably wishful thinking though. I figure that it’ll be easier doing the renos before the baby arrives because we all know when a newborn is in the house not much is getting done aside from feeding, changing scary diapers, and praying for more sleep. Plus, it would be great to have a finished basement where Adriana can have a real playroom! I’ll keep you guys posted on the journey and hopefully post some progress pictures in months to come.

Today’s recipe features one of the new recipes I uploaded to the app—my current favourite way to satisfy my chocolate fix! I didn’t want anything to do with chocolate during the first trimester, but lately I really crave it from time to time. Eric is so enthusiastic about these cookies I probably shouldn’t write the choice words he yelled out when he tasted them! (If you have our app, this recipe should automatically download when you open it next. Sometimes it can take up to 24 hours to display, but since I uploaded it yesterday afternoon it shouldn’t be long!)

20160424 - App Desserts 02512 2

No-Bake Chocolate Fudge Cookies

Vegan, gluten-free, no bake/raw, nut-free, refined sugar-free, soy-free

These no-bake fudge cookies are my quick and easy solution when a chocolate craving strikes! I start with a homemade coconut oil chocolate base (made even creamier with sunflower seed butter!), and add chia seeds for healthy Omega-3 fats, shredded coconut for a hint of macaroon flavor and texture, and of course rolled oats for the classic no-bake cookie ingredient. The cookies will soften a great deal at room temperature, so I recommend enjoying them straight from the fridge.

8 cookies
Freeze time
15 minutes
Prep Time
10 Minutes
Cook time
0 Minutes
Total Time
10 Minutes


For the wet ingredients:
  • 3 tablespoons (45 mL) virgin coconut oil
  • 2 tablespoons (30 mL) sunflower seed butter*
  • 1/4 cup (20 g) unsweetened cocoa powder
  • 1/4 cup (60 mL) pure maple syrup, or to taste
  • 1 teaspoon pure vanilla extract
For the dry ingredients:
  • 7 tablespoons (50 g) gluten-free rolled oats
  • 6 tablespoons (35 g) unsweetened shredded coconut
  • 2 tablespoons (25 g) chia seeds
  • 1/8 teaspoon fine sea salt, or to taste


  1. Line a large plate with parchment paper and set aside.
  2. In a medium pot, melt the coconut oil over low heat. Whisk in the sunflower seed butter, cocoa powder, and maple syrup until smooth. Remove the pot from the heat and whisk in the vanilla.
  3. Add the oats, coconut, chia seeds, and salt into the pot and stir well until combined. The mixture will be thick, dense, oily, and gel-like (from the chia seeds), but this is normal. Swear.
  4. Using a retractable ice cream scoop (approximately 2 tablespoons/30 mL) or simply a spoon, scoop the dough and place the mound onto the plate, leaving a bit of space between each cookie.
  5. Place the cookies in the freezer to set for about 10 to 15 minutes, until firm, or simply chill in the fridge if you have the patience.
  6. Store leftover cookies in an airtight container in the fridge for 1 week, or freeze them for up to 4 to 6 weeks. These cookies have the best texture/flavour straight from the fridge (rather than the freezer) so I prefer to store them in the fridge.


  • * Instead of sunflower seed butter, feel free to use natural peanut butter or almond butter. I also recommend stirring the nut or seed butter very well before measuring (if it has oil on the top) to avoid oily cookies.

20160424 - App Desserts 02523 1

Last but not least, I forgot to announce in last Friday’s post who won the iPad giveaway and stand. A huge congrats to the winner (who was chosen randomly by Rafflecopter), Rochelle E., for winning these two awesome prizes! Rochelle, as I mentioned in my email, they  will be on their way to you soon! A big thanks to everyone for entering the contest.

See you tomorrow for another installment of Friday FAQs!

Lose Weight The Stress-Free Way

It may sound easy, however, getting the right amount of nutrients for nourishment and sustenance needs a little more time and effort than you think, most especially if you are into mass building or just want to stay physically fit and healthy.

Diet is key to having a good bill of health, since it is important to eat healthy food otherwise the efforts you put in with exercise and rest will be for naught.

Metabolism is responsible for the chemical reactions in the body, especially the process by which the body converts food consumed into energy.

It is a fact that metabolism is also linked to weight, however, it should be understood that slow metabolism is not the cause of weight gain, rather it is the amount of food you take and the amount of physical activity your body makes that determine your weight.

But don’t let that deter you from staying and keeping in shape and start planning your day with worry and stress free tips on how you can best have fun out of managing your meals and maintaining good health.

Eating breakfast works like a charm

Breakfast is the most important meal of the day and it is the meal that keeps you up all day. Having a hearty and nutritious breakfast ensures that you keep your energy levels high all day long.

Studies have shown that people shown that people who tend to skip breakfast have increased risks of being obese and in fact, have adverse effects on your metabolism.

Never eat less than enough

It is a misconception that in order to lose weight, you have to eat less. In fact, dietitians and nutritionists believe that having enough of every food group is the ideal way to a more effective diet, not the amount of food that you consume.

The body needs enough fuel that comes from food to produce energy and having one short of fuel gets the body to react by affecting metabolism and cause abnormal food cravings.

Go organic

Organic foods are more nutritious and contribute highly to improve metabolism. Foods grown organically develop more resistance from natural elements and convert it into nutrients beneficial for the body.

Eat healthy snacks

Always maintain a schedule for meals and never skip it, same with snacks. It should be taken in controlled amounts and should be healthy ones instead of junk or processed food.

The post Lose Weight The Stress-Free Way appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Why You Should Keep Away From Fast Food

Just when you think convenience is a friend and fast food is its tool, then it would be safe to say that you may think twice before grabbing that piece of battered chicken drumstick or plate of French fries as studies have shown that aside from gaining weight you get an extra dose of hormone-disrupting chemicals into your system.

The Centers for Disease Control and Prevention, based on recent research findings, revealed that people who spend more time dining on drive-through burgers, pizzas and fries were found to have high levels of phthalates in their system.

The American College of Obstetricians and Gynecologist’s recently released a report back in 2013 where they tested that high level phthalates exposure could cause adverse effects on a female’s reproductive system, as well as infertility, low IQ and behavioural problems among children   

The CDC consolidated data from 2003 to 2009 from almost 8,900 Americans from all age groups based on nationwide surveys on nutrition and health, asking them disclose anything that they ate for the past 4 hours and provide their urine samples.

Phthalates are chemical compounds commonly used to increase flexibility of plastic, as well as vinyl products. It also has have many uses in various industries like cosmetics, insecticides, plastic packaging and plastic wrap, among others.

The study was intended to show a perspective on the possibility of how fast food fare may expose the consumers to chemicals that are not usual ingredients for edible food products.

The Center for Disease Control, on the other hand, released a separate report supporting the previous research where people are exposed to phthalates for consuming food that come in contact with containers made with the chemical.

While adults usually get the chemical into their system either through food or breathing it in when surrounded by phthalate-rich materials, children are more likely to have increased levels into their system due to the frequency of hand-to-mouth activity, especially during playtime.

Furthermore, females have a higher risk of having phthalates in their system through the use of cosmetics like hair, skin and other beauty products.

Once it enters into the body, the chemicals are then converted to broken-down products called metabolites that pass out with urine from the system.

The extent of effects of phthalates on humans are still being worked on by science, but animal testing have shown that certain types of phthalates adversely affected their reproductive systems.

Evidence of these impacts have been tested positive for humans as well. Studies conducted by the American Chemistry Council revealed that while phthalates pose no health risk within tolerable levels, however, several quarters that with the current increase in consumption of foods exposed to these chemicals, further research needs to be conducted to determine its effects.  

The post Why You Should Keep Away From Fast Food appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Young Girl Runs Marathon By Mistake And Finishes

It would seem like we are raising a younger generation of fitness buffs and up and coming athletes from among children today, as a 12-year old accidentally ran a half-marathon and decided to finish it after realizing it should have been a shorter one.

Twelve year old LeeAdianez Rodriguez Espada was excited to start running after taking off late from home for the Wegmans Family 5K run in Rochester, New York with her mom at the wheel to drop her off at the starting line.

In an effort to make it in time for the starting shot, Lee- as she is fondly called- was told by her mom Brendalee to get off close to the starting line as she finds space to park their car. Without a moment’s hesitation, Lee rushed off to the starting line which she saw already started.

She was told to just take off with the rest of the runners and caught pace with the other runners.

As she darted past through the 4- mile line, she noticed she was missing any sight of the finish line or her mother and decided to ask one of the runners how much further they had to run.

It was when she was informed that she was in another event which is a 13.1-mile half marathon rather than the 5-mile run she was supposed to be joining and instead of stopping, decided to finish the race- almost three times the distance she was supposed to finish.

Authorities were initially concerned because they could not trace Lee’s whereabouts after her mom realized she was not at the finish line. Lee was later found by one of the responding policemen at the Flower City Half Marathon and although she thought her parents would be worried, continued to finish the race.

She was reunited with her teary-eyed mom after the race and Lee said she did not regret ending up in the wrong race as it gave her a new sense of pride.

Last month, Milla Bizzotto, a nine-year old third grader from Miami, Florida finished a gruelling 24-hour obstacle race designed by Navy SEALS to test physical and mental strength and endurance, often participated by many serious competitors, triathletes and fitness experts.

Milla joined the Battlefrog  Xtreme last March 4 to 5, where she completed dozens of physically demanding obstacles and a 36-mile run  – all the time having fun while doing it.

In fact, some of her classmates have already started joining her doing exercise activities at gym after school.

A lot of younger children have already started to get motivated to stay fit at an early age and hopefully encourage others to follow the lead.

Image CreditGirl, 12, accidentally runs half marathon – CNN News

The post Young Girl Runs Marathon By Mistake And Finishes appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Sugar May Be Hiding In Your Favourite Breakfast

Sugar has recently been recognized as one of the purveyors of disease that should ideally be consumed only in moderation or within prescribed tolerable levels.

One of the most popular and widely accepted food that contains a lot of sugar in it are cereals and while it was initially made to cater to nutrition needs for the most important meal of the day which is breakfast, its high sugar content may be more than enough than the body needs.

Cereals are common breakfast meals since it is relatively easy to prepare and requires no cooking, can be stored for days with no need for refrigeration, but studies have recently shown that sugar should not be the primary sustenance that one needs and instead, opt for a more balanced meal containing the right amounts of protein, carbohydrates and fats.

Consuming too much sugar could results in the following conditions;

  • Increase in blood sugar levels that will then cause a sudden drop, which over time could end up to insulin resistance.
  • Feeling hungry too often, especially when you start to crave despite of having a meal not too long ago.
  • Mood swings, feeling down
  • Headaches
  • Weight gain
  • Lack of concentration
  • Short term energy and getting too tired very easily

But despite the warning, most families keep their pantries and cupboards stocked with cereals since it is very convenient and have ignored the common findings about the effects and dangers of having too much sugar in the body.

Coloured jellies and candies are also one of the biggest culprits of non-healthy food. In fact, they do not contain any nutritional value at all, causing the body more harm and no good at all.

Made mostly, if not totally, of processed sugar that is known to cause high glucose levels in the blood and trigger obesity, they are also mostly made with colouring agents and flavours from chemical additives that have been known to cause certain allergies or even behavioural issues.

Jellies, on the other hand are also made of sugar and gelatin, which may be sources from questionable products.

Good alternatives dried fruits or edible flowers, or look for organic jellies and candies that are made with consideration to regulated amounts of nutrients for the body as well as made with organic additives and ingredients.

Soda drinks are also among those that contain large amounts of sugar and could also be harmful to the body and yes…even the ‘diet’ varieties.

While diet sodas contain artificial sweeteners, too much of these additives in the system can result to kidney or even brain issues- disadvantages that far outweigh the benefits.

You can opt for a more natural beverage with natural fruit juices or a  slice of lemon on a glass of iced water, of if you want a soda-like feel, get as little organic sarsaparilla cordial and mix with purified or mineral water on ice.

The post Sugar May Be Hiding In Your Favourite Breakfast appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

The Only Way to Go is Up: The Problem With Undereating


“Two-a-day workouts!”

“I know! And on, like, 900 calories!”

“It’s happening left and right.”

“Seriously. It’s an epidemic.”


Girls Gone Strong owner, Molly Galbraith, and I were sitting down to eat, and there was an issue so big and so pervasive that was weighing on our minds that we couldn’t even get our plates onto the table before we started chattering about the alarming trend: many women who train hard are under-eating.


They are aren’t sure how to eat, and hope that ‘less will be more’, slashing calories in an attempt to make progress. Eventually, as their results stall, they slash more calories and work out more.




A few weeks later, they stall, and do it again. And then again. Pretty soon, they’re eating 1,100 calories a day and doing an obscene amount of exercise. They are hungry, frustrated, and exhausted. This approach isn’t healthy or sustainable—and frankly, it’s no way to live.


In theory, continuously decreasing caloric intake and increasing exercise to continue making progress sounds logical, but in practice it won’t necessarily pan out that way. Fat loss can not always be condensed down to the seemingly simple math equation of ‘calories in – calories out.’ There are a slew of other factors that will affect the outcome, such as hormones, genetics, lifestyle, age, medication, sleep, stress, and history of dieting.


Of course, we know that in order to lose body fat, there must be a caloric deficit, but there is more to it than that. One thing that many people don’t take into consideration is the fact that the body is incredibly adaptive. When you decrease your calories, it affects several things, which influence the outcome. It’s important that you understand the physiological effect of decreasing calories and increasing exercise, especially if you keep doing it over and over again.

Let’s start by talking about energy expenditure. The following are four ways that your body expends energy (burns calories), and how a caloric deficit (dieting) can potentially affect each area.


Resting Metabolic Rate (RMR)

Your Resting Metabolic Rate is how many calories your body burns at rest. This is the amount of energy required for your body to perform necessary functions such as breathing, blinking, and living. Think of your RMR as the number of calories that you’d burn if you laid on the couch all day long. Your RMR makes up the bulk of your energy expenditure. RMR varies from person to person, but in general, the bigger you are, and the more muscle you carry, the higher your RMR will be.


When you diet, you lose weight, which naturally decreases your RMR. When you diet too hard or for too long, especially with extreme amounts of exercise, you risk losing muscle mass, which further decreases your RMR.


Purposeful Physical Activity

Physical activity is the exercise that you participate in. Dieting typically causes a decrease in energy, especially if it’s a prolonged or extreme caloric deficit. This can make your training sessions a bit lackluster. You don’t have the energy to give it your all, and therefore you don’t expend as many calories, even if you feel like you’re working really hard.




Non-Exercise Activity Thermogenesis (NEAT)

NEAT are the calories that you burn by doing anything physical that isn’t intentional exercise. Daily living activities such as doing your laundry, typing on your computer, and laughing with your friends are all examples of NEAT. Because most people naturally want to move less when their energy intake is lower, NEAT typically decreases when you are dieting.


Thermic Effect of Eating (TEE)

We use five to 10 percent of our energy expenditure by eating, digesting, and processing our food. Some foods require more energy than others to digest, with protein being the highest, followed by carbohydrate, and then fat. The less we eat, the lower our TEE. In other words, when our energy intake (food) decreases, our energy output (calories burned) decreases a bit as well.


This is all normal, and to be expected, to a certain point. However, we have to be careful, because if we continue to decrease calories over and over again, the four things I mentioned above will be affected more and more as well. What does all of this mean for a person who is dieting? That constantly slashing calories has a point of diminishing returns.


This is why when most people diet for the first time (I refer to this as “Virgin Metabolism”), their body will respond quickly. However, once that same person has dieted over and over again they may eventually struggle to achieve the same results they experienced before, using exactly the same approach. Figure and Bikini competitors who compete several times often experience this. Their dieting and exercise approach eventually becomes more and more extreme in order to achieve the same results.


Another example is a person who has lost a substantial amount of weight. They may have found that the weight was relatively easy to lose at first, but progress became harder to achieve as they had less weight to lose.




What Do We Do if the Goal is Fat Loss?

It’s natural for our bodies to respond to a caloric deficit in the manner that I discussed above, but there are some things that will help.


Don’t Cut Your Calories Too Low

I mentioned the ways that your body responds to a caloric deficit, and the larger the deficit the bigger those responses will be. There is nothing wrong with decreasing your calories for fat loss to a certain point, but it’s important that you’re smart about it. In general, the more you’re eating, the more wiggle room you will have to further manipulate your calories. A woman eating 2,200 calories a day has more room to work with in terms of reducing calories in order to continue to make progress than a woman who is only eating 1,300 calories a day.


Be Conservative

Start small with your deficit. Try an eight to 10 percent caloric decrease per day for a few weeks very consistently. See how you feel, and how your body responds. If you are eating between 1,500 to 2,000 calories per day, an eight to 10 percent decrease would be between 120 to 200 calories a day. This could be as simple as cutting out a small snack each day, or removing two Tablespoons of nut butter.

I know what you’re thinking: “But, that seems so insignificant!” Yes, I would much rather you err on the conservative side and have plenty of room to decrease further, than chop 500 calories off everyday right out of the gate and get stuck without anywhere to go six to eight weeks down the road. If you cut your calories from 1,700 per day to 1,200 per day and progress stalls, where do you continue to decrease? There isn’t much of that aforementioned wiggle room left.


Prioritize Strength Training

Resistance training is important for many physiological reasons. It helps improve bone density, and can prevent things like osteoporosis, osteoarthritis, and sarcopenia. Strength training is also very important when it comes to dieting. As stated above, the more muscle mass you have the more energy you expend. While a pound of muscle only expends five to six more calories a day at rest than a pound of fat (not the mythical 30 to 50 calories a day it was once believed to be), muscle tissue does require a lot more energy when recovering from exercise, thus adding up to a fair amount of extra calories burned each day. This means that it’s really important to do everything you can to preserve precious muscle tissue while dieting.




While some muscle mass may be lost in the dieting process, you can do a couple of things to mitigate this, starting with prioritizing strength training over doing lots of cardio. Lift moderate to heavy weights about three days per week, and keep moderate and high-intensity cardio to a minimum.


At Girls Gone Strong, we recommend about two 25-minute moderate-intensity cardio sessions per week. Moderate intensity cardio means that your heart rate is between 120 and 140 beats per minute throughout the duration of the activity. If you are doing more cardio than this, consider doing two moderate-intensity cardio sessions per week, and substituting more low-intensity energy expenditure work, such as leisure walking, instead of the higher intensity cardio sessions you were doing. Doing too many moderate to high-intensity cardio sessions can increase hunger and cravings.


Next, be sure that you are getting optimal amounts of protein and carbohydrate to fuel your training, and recover properly.


Eat More Protein

Before you try further decreasing your calories, try shifting the focus on your current diet to include more protein. Most women who train hard aren’t eating nearly enough protein, which is extremely important for several reasons. First, it’s the most satiating of the three macronutrients. Adequate protein intake will help you feel satisfied for longer, which helps prevent overeating of other foods. In addition, protein requires the most energy to eat and digest it. While it may be a small amount, it all adds up! Trading just 50 grams of carbs for 50 grams of protein burns an extra 40 to 50 calories a day, or 280 to 350 a week. Over time that can make a big difference in your overall expenditure. Protein is also crucial for growth and recovery of muscle tissue, and as you have learned, the more muscle you have, the more calories you are burning.




We recommend that you get 25 to 35 percent of your overall caloric intake from protein, as discussed in this article by GGS Advisory Board member Dr. Cassandra Forstythe. For a physically active woman consuming between 1,500 to 2,000 calories per day, this comes out to about 100 to 175 grams of protein per day, breaking it up into a minimum of 20 to 30 grams at each meal and including some in her snacks as well. This is just an example, not a recommendation for how many calories you need, specifically. If you need some help figuring out what your caloric needs are, you can find more information in this article by Registered Dietitian Laura Schoenfeld.


Fuel Your Training Properly

Even when dieting, it’s important to get adequate amounts of carbohydrate to support your strength training. Carbohydrates are important to maintain your energy levels and to replenish glycogen used during training, which helps with muscle growth and recovery. Remember: more muscle mass means more calories burned, so it’s important that you do everything you can to preserve and build muscle.


I recommend the following:

  • On days in which you participate in hard strength training for 45 to 60 minutes, but have an otherwise sedentary day, aim for 0.5 to 1 gram of carbohydrate per pound of Lean Body Mass* (LBM). This might look like one small cupped handful of carbohydrate with every meal, and maybe some carbohydrate with your snacks.
  • On fairly active days where you are on your feet a lot, and strength train hard for up to 90 minutes, 1 to 1.5 grams of carbohydrate per pound of LBM. This can be about one to two small cupped handful of carbohydrate per meal, and maybe some carbohydrate with snacks.
  • On days that you do not strength train, and have a fairly sedentary day, I recommend lowering your carbohydrate intake a touch, and getting in closer to 0.5 grams per pound of LBM. This may look like ½ to one small cupped handful of carbohydrate per meal.

*Lean Body Mass is what you weigh minus fat tissue.


Consistency is King

Dieting requires time and consistency. In order to get results, it’s important that you are very consistent, and patient. It’s not uncommon for someone who is dieting to hastily deem their efforts as “not working,” and end up unnecessarily restricting themselves. Before slashing calories again, and adding more exercise, try the advice above. Make sure you’re prioritizing strength training, fueling it well with adequate amounts of protein and carbohydrate, and increasing energy expenditure while keeping your appetite and cravings in check by doing low-intensity activities, such as leisurely walking.



Quit Dieting: Your Kids Are Watching

A child's healthy relationship with food starts with you.

“I’m on a diet, so I usually prepare something different than what my kids are eating.”


I hear this too often from people who are either currently on a diet or have been on one in the past. Since their kids eat “kid food” like nuggets, fries, lasagna, fast food, or pizza, they have to prepare boiled chicken and asparagus to eat on the side.


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Build a Resilient Spine: Create Power for Sport Performance

A body built for high performance starts with the core.

The ultimate goal of any core exercise should be to protect your spine. Spinal stiffness and core stabilization strategies should also transfer directly into your bigger lifts. That’s why it’s important to implement specific core exercises that place a focus on the forces you want the spine to resist:

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Wednesday, April 27, 2016

Ways To Burn Off Unwanted Back Fat

Effective fat-burning workouts are often associated with high intensity workouts that focus on the core and ab muscles. Do you need specific gym equipment to get the desired results? Do you have to always follow a strict workout routine to help burn those unwanted back fat?

These are often the questions that hound people who want to lose weight or would like to burn of unsightly body fat.

Fat burning workouts are often known to be an all-in-one solution to fitness, especially since many of the routines involve full-body movement like strength training, cardio, stretching and more.

Consistency and discipline are key elements to help make your fat-burning workout yield optimum results.

Start using cardio exercises

Not only is it good for the heart, cardiovascular exercises and workouts guarantee fat-burning results. Interval training – which incorporates high intensity interval training and burst fit routines provide both cardio and strength exercises that pushes the body with the high intensity activity and  short recovery, which allows for continuing fat-burning processes even while at rest.

Other cardio exercises that greatly help in the fat-burning quest is running, cycling, elliptical workout, rowing and swimming.

Do at least 30 minutes of cardio workouts five times a week to help you get your desired results.

Tone those muscles and keep tabs on your diet.

Incorporate muscle toning activities to your workouts to help your body work and multiply the effects of your fat-burning quest. Working your muscles allow you to burn calories and help you burn fat along the way.

This is where diet also comes in, your workouts need to be supported with the right diet plan to speed up the process and allows you to see the effects of your efforts sooner.

Good examples are consuming organic vegetables and fruits, healthy fats, lean proteins and whole grains.

Supplementing on food s or products rich in conjugated linoleic acid (CLA) is also effective as an anti-obesity agent that helps you lose fat quickly.

Bodyweight exercises you can do at home

To avoid having that excuse that you must need to go to a gym to do your workouts, all you have to do is sometimes turn on your TV and prepare for your yoga or pilates session to keep you going.

You continue to work up a lot of sweat and burn fat right at the comforts of your own home with some carefully-selected TV-guided exercises if in case you need to stay indoors.

The post Ways To Burn Off Unwanted Back Fat appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Have They Finally Found The Fountain Of Youth?

In a classic display of lending credence to the saying “walk the talk” biotech company BioViva announced that they have taken strides in reversing the aging process and to take it a step further, their test subject is their very CEO.

Parrish was reportedly subjected to the gene therapy process to lengthen the caps on the telomeres – the end of the DNA molecules- which serves to protect the DNA from what they claim to be the answer to the aging process in experimental treatments where it involved their very CEO.

Although a lot of skeptics expressed doubt over the process, it has gained attention as to the plausibility of the theory behind it.

The tests were conducted on Parrish over a year ago which was initially intended to be used against stem cell depletion and the loss of muscle mass, which they found to be successful in increasing the length of the telomeres in Parrish’s while blood cells.

The telomeres are located at the ends of each chromosome that contain all the genetic information that provides the code for the organism and protects the DNA from wear and tear.

As a cell divides and chromosomes multiply, a small part of the telomeres gets cut off and as a person ages, the telomeres gets thinner until it reaches a critical size then the cell stops dividing and dies.

The company claimed that they have been successful with reversing the process by being able to find a way to lengthen the telomeres, thus prolong life through staying young longer.

One team from the Stanford Medical Center , in a different study, conducted a somewhat similar experiment involving the RNA in the lengthening of the telomeres, where they successfully managed to reverse the shortening of telomeres in the skin cells and gave them the ability to divide more than 40 times the rate compared to untreated cells.

This process, however, was limited only to tests within a controlled laboratory and the protective properties wear off after a few days, whereas the recent discovery announced by BioViva has taken it to another level by way of human testing.

The findings have not yet been scientifically published which further led to the slew of skepticism that it continues to encounter from the medical community.

BioViva has announced that it will continue to monitor and conduct more tests on Parrish, much debate is still expected whether this is actually true or not, but surely it will be a matter of time before this is ironed out.

Image Credit: Koya979/Shutterstock

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from The Nutrition Club

Nokia Ventures Into Digital Health

They are doing it again. In their bid to once again lay claim to fame, tech giant Nokia has announced that it will be acquiring health tech company Withings – an up and coming company that specializes in tech health products like health watches, fitness monitors, scales, thermometers and sleep trackers.

The acquisition of the French start-up company is believed to be worth $192 million and is expected to be added to Nokia Technologies, one of the primary core divisions of the Finnish tech company that started the novelty mobile revolution back in the 90’s.

Nokia just recently developed two core divisions to help spur their comeback into the tech picture with Nokia Technologies which has been targetted to promote and strengthen the brand to consumers with its innovative products and offerings, and Nokia Networks which is focused towards the broadband network infrastructure model.

In a press release from Nokia CEO and President Rajeev Suri said that the acquisition is set to strengthen the company “in its position in the Internet of Things where it is expected to leverage the power of our trusted brand, as well as fit with the company’s purpose of ‘expanding human possibilities of the connected world and puts us at the heart of a very large addressable market where we can make a meaningful difference in people’s lives.”

“We have said consistently that digital health was an area of strategic interest to Nokia and we are now taking concrete action to tap the opportunity in this large and important market,“ Suri said

Only very recently, Nokia also announced its deal with Disney’s venture into virtual reality, highlighting the capability of the revolutionary Ozo virtual reality camera.

Withings was founded in 2008 and has raised a little over $30 million in equity fundings, manned by a 200-strong workforce across Hong Kong and Paris, Cambridge in the United States.

In a statement released to the media, Withings CEO Cedric Hutchings said that they are looking forward to the deal, of which the cash acquisition is set to be completed by the 3rd quarter of 2016.

“We’ve been impressed with the plans the Nokia team has shared with us both for preventive health and patient care and as soon as we close the deal, we can start working together to determine our way forward,” Hutchings said, allaying fears that their ‘applications and products will continue to work in the same way.”


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from The Nutrition Club

Doctors Mental Health: A Rising Concern

Depression can happen to anybody- even with doctors and mental health professionals, as revealed by a recent survey that showed the more than half of British doctors involved in the survey claimed they have experienced mental and psychological problems at some point in their medical career.

Worse, is that majority failed to seek professional help to try and address their concerns, regardless of the extreme mentally stressful conditions that they are subjected to and none the more dangerous with medical practitioners specializing on mental and psychological conditions.

In a study conducted by the Cardiff University, researchers surveyed 2,000 physicians of various key medical fields and is currently pushing the government and the several private groups to try and address this disturbing concern.

Debbie Cohen, one of the lead researchers, pointed out that the study was conducted at different stages of the doctor’s careers where she said even the doctors themselves did not see it coming.

During the conduct of the survey, most of the practitioners who did not experience any mental health issues claim they would likely disclose any or such problem that may arise, but in fact, it may change based on the results of the study.

The findings and statistics vary according to their career stage, where junior doctors and interns were less likely to disclose any or all signs leading to a mental concern based on the perception that it could pose a risk to their career futures.

Among the general practitioners, only 39 percent disclosed signs of mental issues, out of the 84 percent that initially claimed they would do so. Same with the interns who claimed they would but are more inclined to consider that they don’t.

The reasons for not disclosing mental concerns vary, with the belief that there is a lack of understanding about any available support for those in their profession, as well as other concerns about confidentially and profile scrutiny.

The British Psychological Society and New Savoy also reported findings of a 2015 survey on staff well-being which showed that almost half of their psychology specialists reports cases of depression, along with the admission that it stoked feelings of failure and guilt on their part.

Experts believe that this is a risk that needs to be addressed and must not be addressed since the situation calls for immediate help to those that offer help.

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from The Nutrition Club

Coaches Only Webinar: How to Succeed Online

In this webinar, we delve into how to avoid common pitfalls when creating an online presence.

Breaking Muscle recently presented a one-hour webinar focused on how to stay out of the weeds on your drive to succeed online. In this webinar, our top executive shares his vast industry knowledge and experience leading one of the fitness world’s most successful online ventures.


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There's Nothing Fancy About Getting Fitter

Your goals are simpler than you think, and so are the methods that will get you there.
Charles is here on a weekly basis to help you cut through the B.S. and get some real perspective regarding health and training. Please post feedback or questions to Charles directly in the comments below this article.
The overwhelming majority of us want to be leaner and stronger. Strength may take precedence for some, and body composition may be more important to others, but we all want a combination of the two. 

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A Healthy Nation Must Start at School

You'd have a hard time coming up with a better recipe for obesity than the formula currently in use in school cafeterias.
Eating and school. These two topics are intertwined in the minds of many adults. Most Americans have vivid, emotional memories of their time in school. We remember the teachers, the smells, the bells, and the rectangular pizzas and sloppy joes sold in the cafeteria. 

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How to Create a Next-Level Prenatal Training Program

With the right approach, you can develop a training plan that will empower any mom-to-be.

Nothing strikes fear in the heart of a new trainer like a visibly pregnant woman walking into class. All kinds of questions and anxieties surface. Is this a safe workout for her? Can pregnant people even work out? What if her water breaks?


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Tuesday, April 26, 2016

Taking Your Protein Shakes Before Bed

In a recent study published in the Journal of Nutrition, researchers from the Netherlands were finally able to support the long-standing theory on the importance of proteins in the development of bigger muscle mass and how nutrients are responsible for playing key roles in its development.

Consuming protein-rich drink formulas before going to sleep does not only provide nutrients to help boost body metabolism, it also allows for the muscles to develop greater muscle mass and strength gains resulting from the resistance exercises that is being done.

The researchers tested 44 young male volunteers and divided them into two groups, with one provided 27.5 grams of the protein casein hydrolysate each night before sleeping during the 12-week test period.

This also included regular resistance –focused workouts to see if the supplemented ones get the desired results.

The second group was also provided a placebo and followed the same regular workout routines.

After the testing period, the results showed that the group that was provided with the protein supplements achieved greater gains in their skeletal muscle strength, particularly with leg extensions and presses, compared to the placebo-supplemented group.

Protein plays a critical and essential role in building and maintaining a healthy body and  is responsible for growing muscle mass and bones. Two of the most common protein products in the body are the hair and fingernails.

Most of the proteins that we fuel for our bodies are dietary proteins that we source from protein-rich food where most of the proteins that the body needs are those sourced from vegetables.

Amino acids are the building blocks of protein and are essential nutrients present in every cell and are precursors to nucleic acids, hormones, co-enzymes, immune response, repair and other molecules needed for life.

Proteins make up the outer membrane of all cells in the body and act to strengthen all the organ and tissue structures in the body.

Proteins play a lot of roles in the body and functions as a nutrient that promote the following;

  • It helps repair and maintain body tissues, which include the skin, hair, eyes, organs and muscles- which are all made from protein.
  • Provides energy. The more you take in proteins, the more energy you get for the muscles and tissues.
  • It is responsible for the creation of some essential hormones in the body like insulin and secretin, among others.
  • Helps in the production of enzymes that play key roles in the body’s chemical reactions, for example an enzyme that aids in digesting large proteins and fat molecules into smaller ones to help create DNA.
  • It helps transport and store nutrient-rich molecules throughout the body.
  • It helps form antibodies that aid in strengthening the immune system for protection from sickness and diseases.

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from The Nutrition Club