Another reason to STOP cutting carbs!

Cutting simple carbohydrates is a better idea than eliminating all carbs from your diet.
“Cutting simple carbohydrates is a better idea than eliminating all carbs from your diet.”

Who doesn’t love their carbs?  Still, the mantra dictates, cut out cabs, lose weight. I haven’t (refused) to believe this for a very long time, and although I know that eating slices of pizza at every meal isn’t going to lead to healthy weight maintenance, complex carbs in moderation are a good thing. Here’s a great article in favour of dispelling this and other diet myths.

The Biggest Diet Myths and the Diet Facts

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Are you getting the most out of your boot camp workouts?

burlington boot camp are you_getting_the most out of your workout
A protein shake with banana is an excellent post-workout snack

Hi all,

Dan and I were talking the other night and we thought it would be a good idea to go over a few facts and suggestions about post-workout nutrition.

When we exercise during boot camp, there are obvious aesthetic benefits, not to mention numerous health benefits. That’s why you’re there! You’re burning fat and increasing lean muscle. That’s just to name a few, but the benefits are countless. That being said, exercise puts stress on the body. After exercise you’ve depleted energy stores and caused minor damage to the muscles. Without the proper post-workout nutrition, our immune system can’t come in and fix everything so that your aerobic system improves and your muscles become stronger for the next workout.

Whether you are male or female, whether your main goal is to lose fat or build muscle (or both), you need to ingest protein and carbohydrates within an hour after working out. The sooner the better, as your muscles are primed for recovery during that hour window. This is why you may have seen Dan and me drink a shake during our stretching routines. It’s the quickest way to digest protein and carbs because it’s a liquid (30 mins to an hour), whereas a solid food meal can take 2-3 hours to reach your muscles. To make a shake, mix approximately 20-30 grams of protein powder (I use whey isolate, but you could use hemp, soy, pea, etc. ), with some quick digesting carbs (I use 25-50 grams of maltodextrin, but a banana blended in your shake would also work).

Should you wish to eat a whole food meal when you get home in lieu of a shake, by all means do it! I personally do both but most people will not need to do this and one whole food meal will suffice. Keep in mind that this meal should be as fat-free as possible. Although healthy fats are essential to your diet, eating them post-workout will slow digestion and affect the absorption of  food. Basically, you want a protein (such as a lean meat, hummus, greek yogurt, etc.) and a carb (such as sweet potato, fruit, quinoa, etc.).

Here are some suggestions for your post-workout snack:

  • fruit & cottage cheese
  • spinach salad & lean chicken breast
  • whole grain wrap & turkey
  • egg omelet & peppers
  • fish & sweet potato
  • berries & greek yogurt
  • rice & steak
  • hummus & crackers
  • beans & quinoa

Should you want any vegan options Dan is very knowledgeable. Hope this helps and let us know if you have any questions.

Burlington Body Camp. Full body workouts. Start anytime. Register online!

The post-workout snack answer

Chocolate Milk post-workout snack
Is chocolate milk the best post-workout snack?

After each session with my clients, I always recommend a post-workout snack with protein (to assist with muscle recovery). There has been a lot of talk lately about chocolate milk being a good choice. I personally think chocolate milk is too high in sugar, but it’s certainly better than nothing. The Toronto Star published their answer to this question, which offers a better alternative (and recipe similar to mine: See recipe)

Here’s a link to The Star piece: Read here

Learn more about At-Home Fitness Training and meal plans

HomeBodyFit’s Top Ten Ways to Sabotage your Fitness Goals

not enough sleep

I am a big believer in moderation. I am continually guiding my clients towards a happy balance, which includes avoiding UNDER-training as well as OVER-training.  But in addition to finding the optimal fitness routine and schedule, one must also get enough sleep, eat the right foods (at the right time), etc. If you’re feeling that you are not getting the results you desire, perhaps you are sabotaging your “happy balance” with these common mistakes.

To help, here are my “Top Ten Ways to Sabotage your Fitness Goals”.

1. UNDER-training Aim for three one-hour sessions a week. Anything less and you will not get sufficient results.

2. OVER-training – Your muscles need time to recover after a vigorous workout. It is during this time of recovery that your muscles are growing stronger.

3. Eating too many processed foods – Feed your body whole foods as much as possible. They have the most nutrition, which is what your body needs to fuel those intense workouts and repair muscles.

4. Not eating enough protein – I’ve said it once and I’ll say it again, your body needs protein to recover and build muscle. The amount depends on your weight and the intensity of your program. And don’t forget to have protein within an hour following your workouts.

5. Not getting enough sleep – For one, if you’re tired, you won’t get the most out of your sessions, and two it is while we are asleep that our bodies are focused on repair.

6. Not drinking enough water – Being dehydrated will sabotage your sessions. Invest in a one-litre water bottle and aim to empty it twice each day.

7. Stress eating or comfort eating – Always aim to eat when you are hungry and stop before you’re full. Beyond this you are eating emotionally rather than rationally. However, being too strict with your eating is unreasonable and simply no fun. Allow yourself one cheat meal a week.

8. Having too much alcohol at once – Hangovers make for terrible workouts and booze is dehydrating and high in calories. Once again, moderation is the key.

9. Forgetting to stretch – Stretching lowers stress and helps the body recover, meaning you won’t be too sore for the next workout!

10. Stressful life – Did you know that the body releases a hormone (cortisol) while under stress? This hormone causes the body to store fat and it also breaks down muscle. Find ways to reduce stress and release it from your body. My favourite way is to exercise. It is unselfish “me time”.

Interested in in getting more out of your workouts? Contact HomeBodyFit for at-home fitness and meal plans.

 

 

 

 

 

Trying to add more protein to your diet? Here are the top 40 ultimate protein picks

Add more protein to your diet with with Sashimi Tuna
Yellowfin Tuna – This meaty swimmer delivers a boatload of easily digested, premium-quality protein

Pump up your protein intake with Bodybuilding.com’s top 40 ultimate protein picks.

by Matthew Kadey, MS, RD

Let us count the reasons we’re obsessed with protein. For one, you need enough of this benevolent macronutrient to build and repair muscle. It also plays a role in revving fat-burning metabolism and reducing the hunger pangs that can lead to an attack on the vending machine. Additionally, protein works to slow the release of carbohydrates into your bloodstream, which can prevent the sudden spikes in blood sugar that are thought to encourage fat storage and sagging energy levels.

Read more…and see all 40 picks!

Learn more about HomeBodyFit’s at-home fitness programs and meal plans

How to enjoy dessert…guilt-free! And other healthy eating tips from HomeBodyFit

Here are three tips for healthy eating and better balance

Enjoy food is a large part of achieving balance
Enjoy food is a large part of achieving balance

How to enjoy dessert…guilt-free!

The goal at HomeBodyFit is to help our clients achieve better balance in their lives. We assist clients with incorporating the optimum amount of  exercise into their their week; followed by plenty of rest for recover and muscle repair and healthy eating habits. But what’s also included in achieving balance? INDULGENCE! That’s right, life is for living and what good is looking and feeling your best without enjoying something decadent and sinful once in a while.

So the next time you’re craving dessert, here’s a tip for enjoying it guilt free (while making room): omit the carbs (e.g. rice, potatoes, bread) from your lunch or dinner plate, substitute with more veggies and greens (see below) and dig into that brownie and ice cream with abandon.

Healthy eating tips from HomeBodyFit
Eat more greets!

More greens

Add spinach or a greens powder to your smoothie, steam kale and serve with meat or fish for lunch or dinner…whatever your preference, eat greens at least once a day.

“Greens benefit every cell of your body and deliver more nutrients calorie for calorie than just about any other food on the planet.”

Frank Lipman
M.D., founder of Eleven-Eleven Wellness Center in New York City

Healthy diet tips from HomeBodyFit At-Home Personal Training
Eat more protein for breakfast

Protein for breakfast 

Our clients hear this one all the time…enjoy a protein-rich breakfast every morning. It satisfies one longer so you’re less likely to snack; you’ll also make better choices for the rest of the day…and it refuels your body after sleep.

Try two scrambled eggs with half a cup of egg whites, avocado and two slices of turkey bacon on thinly sliced sprouted grains toast.

Or if you’re breaking a serious cereal habit, try a protein shake with half a cup of oats to satisfy your sweet tooth.

Save time, money and get results with an at-home fitness program and meal plan. Contact us today for a FREE consultation!

Still not having a protein supplement after your workout? Here is a one-minute video guide to Whey Protein Isolate

59 second guide to Whey Protein Isolate Supplements
59 second guide to Whey Protein Isolate

“After intense training whey isolate’s fast digestion helps helps speed recovery and increase the potential for lean muscle growth”

Jamie Eason, Fitness Expert

Our clients are continuously asking us about protein supplements and we’re big fans of Whey Protein Isolate. Not familiar with this supplement? Here is a quick, one-minute introduction.

Watch now!

Double Chocolate Protein Cookies (20g of protein per cookie!)

Double Chocolate Protein Cookies
Double Chocolate Protein Cookies

Looking to take a break from protein bars? Here’s a BodyBuilding.com recipe for gooey, soft and intensely chocolaty cookies with extra protein.

Double Chocolate Protein Cookies

2 tbsp cashew nut butter
1/4 cup whey protein powder
1/4 almond milk
1/4 cup 100% cocoa powder
1 tbsp coconut flour
10 g 85% dark chocolate
Directions
1. In a bowl, mix all ingredients together with a spoon.
2. Bake as two “blobs,” or four if you want to make smaller cookies. Use a nonstick or silicone cookie tray.
3. Bake at 325 degrees F (160 C) for about 25 minutes, or until the cookies are baked on the top and bottom but not fully cooked through. You want them gooey and soft in the center so they’re chewy instead of dry.

NUTRITION FACTS
Serving Size (1 cookie)
Recipe yields 2

Amount per serving
Calories 280
Total Fat 18 g
Total Carbs 10 g
Protein 20 g

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Listen to your trainer…it’s a good thing to eat before bed

It used to be that eating before bed was considered to be a big no-no for weight-loss. This is no longer the case. In fact, if you’re working out on a regular basis and eating considerately throughout the day, a bedtime snack is ideal for weight-loss and muscle gain. However, this doesn’t mean that bags of chips and ice cream are on the menu. Instead, choose wisely so that your snack fuels your body and assists with important repair processes. We like sugar-free options…

HomeBodyFit before bed snack examples:

  • 1 cup of 0% cottage cheese with a tablespoon of unsweetened peanut or almond butter
  • Unsweetened 0% Greek yogurt with cinnamon
  • Baked chicken breast with steamed broccoli

However, if you absolutely need something sweet, Cellucor athlete and WBFF Fitness ProJen Jewell (BodyBuilding.com) offers this protein treat which pleases both your taste buds and body.

Protein Cookie Delight
Protein Cookie Delight

Protein Cookie Delight 

Ingredients
• 3/4 cup frozen or fresh berries
• 3/4 cup raw old-fashioned oats
• 1/3 cup light/unsweetened almond milk
• 2 scoops Cellucor Red Velvet flavored whey protein powder
• Chocolate or rainbow sprinkles (optional, but great when not cutting)
• Honey to taste

Directions
1. Place berries in a bowl and microwave for 45 seconds. Once finished, mash with a fork.
2. Add remaining ingredients to create the batter. Make sure to stir thoroughly so all ingredients are evenly mixed.
3. Place 2-3 tablespoons of batter onto a plate to form each cookie, then place in microwave for 45-60 seconds.
4. Remove, let cool for a minute or two and enjoy.

NUTRITION FACTS
Serving Size: 1 serving
Recipe Yields: 2 servings
Amount per serving
Calories 262
Total Fat 2.5g
Total Carbs 29g
Protein 31g

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