Holistic Fitsquad
| Holistic Nutrition Toronto |
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Dining Out in Toronto and Losing Weight...How on Earth?When working out with a personal trainer in Toronto, you have someone there beside you to guide you and show you the way. But what happens when you eat out at your favourite restaurant? You do not have your personal trainer standing over your shoulder guiding you any more, and it can be extremely difficult to know whether you are making the right decisions and it can be even harder to abstain from those delicious goodies you love so much!
Fit Squad an international Team of Personal Trainers Toronto , is giving you
some tips to take with you when you next head out to a restaurant and want to
prevent the undoing of all the benefits you have gained from exercise and
personal training:
SAY NO TO ‘CREAMY'
PASTA
The Rundown on eating out in Toronto from your Fit Squad:
Chocolate - a secret weapon in your personal training program!!
Chocolate (cocoa) and berries contain some of the most potent antioxidants available. The synergy of multiple antioxidants, vitamins, minerals, etc. is just starting to be realized as vital to our health. Eating these as part of a balanced diet and exercise/personal training program can improve the quality and perhaps quantity of the life you live in fast-paced Toronto. Cacao (Dark Chocolate) as an anti-inflammatory: The bioflavonoids in cacao have been shown to inhibit COX-2 enzymes in your body, the same strong anti-inflammatory action that many prescription drugs have. By blocking COX-2 enzymes your immune system works better, decreases pain in your joints, and stops further production of free radicals. Chocolate as an ACE inhibitor (blood pressure medicine): In several studies, dark chocolate (cacao) has been shown to decrease blood pressure, which in turn decreases the damage to heart vessels. Cocao is thought to be a rennin-angiotension enzyme inhibitor, which is the same principle that many blood pressure pills work on (ACE inhibitors). In a stress-filled city such as Toronto, working with a personal trainer can significantly help in the fight against high blood pressure HOWEVER it is vital that you combine personal training with a heart-healthy diet and cacao offers significant benefit when it comes to the second half of the equation. Sarah of Toronto asks: But chocolate is high in saturated fats, isn't that bad for you? Even though we are taught that saturated fats are harmful to the cardiovascular system (and to our personal health), the stearic acid fat, which is found in cacao does not elevate blood cholesterol like other saturated fatty acids. This particular fat in chocolate is not absorbed well by the intestinal tract. It also has been shown that these cacao fatty acids may modify LDL-C, making it more resistant to oxidation. The cacao bean contains several minerals and vitamins which are useful. Dark chocolate contains very high levels of magnesium, which is necessary for muscle relaxation, nerve conduction, energy production, and bone and teeth development and health. Magnesium's powerful relaxation effects is one reason many women suffering with PMS crave chocolate. Potassium, another vital mineral abundant in cacao, is vital for cardiovascular health and proper cell functioning of our cells. Probably the most interesting phenomenon though is that raw cacao, although higher in saturated fat, does not promote personal weight gain and will therefore not act against your exercise training program. Why? All raw foods are loaded with food enzymes which are naturally built-in to the food to help its digestion in the body. In cacao's case, the fat-digesting enzyme lipase ensures proper breakdown and digestion once in the body. As a result, raw cacao (chocolate) does not sit around and accumulate in fat tissue as do conventional heat-treated chocolates. It is important to remember that the darker the chocolate, the better it will be for you. In Toronto there are many health food stores that offer wonderful, dark, organic chocolate. The distillery has it's own personal chocolate shop, name Soma Chocolatemaker . Soma has it's own personal chocolate processing operation and is the only chocolatier in Toronto to make chocolate straight from the beans. So, head on out today and grab yourself some heart-healthy dark chocolate! The facts about HempIt is unfortunate that the word 'hemp' conjures in many people's minds the image of smoke haze and drug use. Hemp, however, is not one and the same as Cannabis. It is, in fact, one of the most nutritious foods available in the Toronto market, and can be an incredible addition to anyone's personal meal plan.
DETOXIFIES THE BODY & REDUCES JUNK FOOD CRAVINGS: Hemp is high in the natural antioxidants Vitamin E compounds that trap excess free radicals in the body. In addition, Hemp is a whole food containing complete and cholesterol-free protein. Proper protein intake is important in balancing our blood sugar, thus reducing cravings for sugar and other quick energy junk foods. This is important in Toronto, where junk food offerings are a plenty! PACKED WITH VITAMINS: Other vitamins you'll find in hempseeds: Vitamins A, B1, B2, B6, C, and D and CLOROPHYLL. You'll also find minerals such as CALCUIM IRON, POTASSIUM and MAGNESIUM. 100 % NATURALL: Hemp is never genetically modified compared to most soy beans. BOOSTS IMMUNE SYSTEM & INCREASES ENERGY LEVELS: Hemp is the highest vegan source of Edestin, a simple protein that is responsible for the natural and acquired immune system. All raw Hemp products containing live enzymes that help you digest your food, increase your energy, boost your immunity and help your body function at its best. ENHANCES ATHLETIC PERFORMANCE: Muscle cramps are usually due to the build-up of lactic acid. EFA's help convert this lactic acid to water and carbon dioxide, which is then eliminated from the body. If you work with a personal trainer you will certainly know the pain of lactic acid build up and you will be more than grateful the benefits of hemp! TOXIC BIOCIDES FREE: One of the most beneficial facts about hemp is that it is easily grown without the use of toxic biocides (synthetic chemical fertilizers, insect and weed killers) 100 % ORGANIC: As a plant-based food high in protein, hemp does not bioaccumulate dioxins, furans and other manmade endocrine/hormone disruptors presently found in our environment as in wild and domesticated meat animals store these chemical residues in their flesh in incremental amounts. You can find hemp seeds and oil in many Toronto health food stores, and hemp is becoming increasingly available in regular Toronto supermarkets. EASY TO DIGEST & NON-ALLERGENIC: Hemp does not contain gluten and is free of the enzyme inhibitor found in soy and other legumes and grains which prevent protein absorption and typically cause gas, bloating and other digestion problems. In addition, there are no known allergies to hemp. Sugar and Sodium Attack!
A good personal trainer will tell you that you need to stay well away from food that is loaded with sugar and sodium. In particular, they will strongly advise you to steer clear of refined sugars (of which the majority of foods below contain). Bet you had no idea that the following foods posed such a threat to your healthy eating plan! Just take a look at the sodium and sugar content!
The sugar in the foods listed above causes a very quick spike in insulin, the hormone that causes the uptake of sugar to the muscles and fat cells of the body. Unfortunately, we are unable to store an unlimited amount of this sugar (glycogen) in our muscle cells, so any excess gets taken up and stored as fat! About 90% of the sodium consumed in the average diet is in excess of body needs. Because sodium is needed to maintain blood fluid volume, excessive sodium can lead to increased blood volume an elevated blood pressure. Hypertension is becoming more common in today's world, and can lead to complications such a coronary artery disease. So, avoiding high salt food is of extreme importance! If you are interested in learning more about a healthy diet contact the Toronto personal trainer team ‘Fit Squad' Personal Trainer Toronto . Organic foods- a great personal choice!
The word ‘organic' is one that you can hardly ignore these days. Nor should you! Organic foods are entering the Toronto market at an increasing rate each and every year, and for great reason. Read on to find out exactly why you need to place organic foods at the top of your personal grocery list. An ‘organic' food is one that is grown free of synthetic pesticides, fertilizers, and chemicals. Organic foods are now available in numerous Toronto health foods stores, personal training and fitness facilities, and supermarkets...and for good reason! They are devoid of genetically modified organisms, are developed in conditions free of artificial herbicides, and are untouched by sewage sludge. Can you imagine the damage that is done to your health when you consume products that have been touched by artificial fertilizers and processed with numerous synthetic chemicals? When we consume food, it is broken down into smaller constituents for our body to absorb. If this food is full of toxins, our body has to work over-time in an attempt to eliminate them. Unfortunately, because of the number of toxins we are exposed to on a daily basis (the air we breathe, chemicals we put on our body and absorb through our skin, as well as chemicals we ingest through personal food and drink consumption) elimination is not always possible. In 2002 the Canadian Food Inspection Agency released a report that revealed Dioxins (a toxic, cancer-causing chemical that is illegal in any food sold in Canada) to be present in 8 of 10 samples of pork, beef, and cheese imported from the US! Toxins end up compromising enzyme activity in the body along with cellular operation, affecting the overall functionality of our immune system and making us vulnerable to sickness and disease. Did you know that in Toronto it is estimated that air pollution is associated with 1,700 early deaths and 6,000 hospital visits every year! Organically grown foods are healthier and more nutritious! By growing in a living soil an organically cultivated plant always has exactly what it needs to grow, and as a result the plant will be healthier throughout its lifespan. This healthy lifespan allows an organically grown plant to add more complexity to all its parts, leaving the plant chock full of micro-nutrients and trace minerals that are important for human nutrition. This is so important in a city like Toronto where the food of today is not what it used to be. Here are some more compelling reasons to choose organic foods over their conventional counterparts:
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If you have been
watching or reading the news in Toronto
recently, you are probably not surprised when you hear a personal trainer
recommend that you include dark chocolate in your diet.
BURNS FAT &
BUILDS MUSCLE: Hemp is recognized by the World Health Organization as
having a perfect 3:1 balance of Omega 6 to Omega 3 Essential Fatty Acids for
optimum health. These fats stimulate the body's natural thermogenic system
which actually burns fat. The Essential Fatty Acids in Hemp also help muscle
recovery and growth, and will ensure you achieve positive adaptation to your
personal training routine or program. Hemp seeds contain all of the nine
essential amino acids required for a healthy diet.
