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Eating clean has never been more important or popular than today. The topic is popping up behind every blade of grass; at the gym, supermarket even when dining out someone is talking about how cleaning the diet is good for the health. But what is all this chatter about “Clean Eating”, my food is as clean as the next guy’s! Cleaning up the diet, or Eating Clean, is not about effecting a change in your diet to drop some holiday pounds in time for Aunt Edna’s wedding in March. Those who truly clean their diets are beginning a lifestyle. The “Eating Clean LifeStyle” is all about eliminating certain products from the diet that can harm the body, foods that have been processed even minimally or treated with additives, artificial flavour enhancers and sweeteners. This would be all about eating corn on the cob rather than cornflakes or a grass-fed homemade hamburger rather than tossing your bucks at Ronald McDonald for some meat-like products that tabloid magazines are still writing stories about. This is the kind of diet our great grandparents would eat back when they walked a mile and a half to school and back, uphill both ways — and it’s good for the health. Advocates of a cleaner diet can’t stop talking about the numerous benefits of adjusting your diet towards better health rather than sweet indulgence or convenience. Women have noticed fuller healthier hair and many have experienced a reduction and loss of unpleasant skin conditions they thought they would never be rid of after eating healthier. Then of course there is the loss of weight that comes by fine-tune the fuel consumption in regards to the output required each day. Then their are the improved blood sugar levels and cholesterol profiles that have become a major concern for public health in recent year which can also be reduced by eating in a more natural way. Eating clean is not a difficult or unpleasant task of giving up your pleasures in exchange for a life of strict monastic rations and grinding down on hard packing nuts and tree bark. Quite the contrary; with all the emphasis on healthy eating currently in importance there are more delicious options than ever for delicious meals and tasty desserts. Following are 6 simple rules to getting started on eating healthy. Try this for a few weeks and you will never want to go back to those crispy tasty treato’s ever again. Guide to Clean Eating in 6 Easy Steps1. Try Foraging There was time when three hots and a cot were enough to live off; today we know that it is healthier to eat smaller meals and more of them. 5 to 6 smaller meals in a day will keep your body fuelled well and keep your blood sugar from dipping at the most inopportune time, which often leads to the need for a sugary donut or coffee to give the kick to finish the day. Healthy eating means that each snack or meal contains the proteins and healthy fats and complex carbs that will keep your body running well and balanced without times of excessively high energy and other times when all stores are depleted. 2. Drink Up that H2O Water is highly important and in today’s consumer driven society it is often overlooked for sugary soft drinks, caffeinated power drinks and flashy sports drinks. But even tea with all its benefits can’t replace the body’s need for a minimum of 2 litres of water each day. Think of this, the body will survive for a couple of weeks with no food but only a matter of days without water. Set a quota, get one litre before lunch and another before dinner. Have a refillable bottle in your car, at your desk and on your kitchen counter. Improve your water by slicing cucumbers and lemons into your water; throw in some mint leaves for a refreshing all day drink. 3. Plan to Succeed It is not a problem at all to keep your clean eating commitments with a well stocked fridge at arms length, but when commuting and rushing on the job the terrible convenience of the processed food industry sometimes just wins out against our better judgement. The only way to beat out the convenience store and snack machine is by preparing against them. By planning out your meals and snacks you can be sure you will always have a bite to eat right when you need it most. Pack the food you will eat throughout the day the night before. By setting up regular times for food preparation you will find the convenience store has nothing over little organization. Saving time, money and health is what this guide to clean eating is all about. 4. Be a Label Reader Most of the foods that are clean are the kinds of foods that look like they just fell of the tree or are otherwise in a neutral condition. It is additives that improve shelf life or contain flavourings that should be avoided. When you are in a store selecting products read the labels. Beware of veritable poisons like HFCS (high fructose corn syrup) that can show up in just about any food stuff from crackers to dairy products. Trans-fats are taking their leave of the food industry, but hydrogenated oils are still there and should be avoided. There has also been some concern about the amount of GMOs that have been included in the food production industry. Although the research has produced divided results, most proponents of clean eating will suggest they be left out of the diet altogether. Although it may not be in everyone’s budget, this guide to clean eating highly recommends eating organic food products whenever possible. As often as you can, choose the organic varieties of tomatoes, apples, berries and cucumbers. Organic milk and free-range chicken is worth the extra cost. 5. Don’t Be Pompous about your Healthy Choices The choice to take the healthy route is a decision you make with yourself, this does not imply that your friends and family should follow suit. When you are invited to eat and go out to dine as a group avoid making a big deal about your choices; most places have healthy alternatives on the menu or are willing to make substitutions — try to be unassuming about making your requests known. Eat salads topped with grilled chicken and leaner proteins even fish. Don’t worry about it being organic or not, unless you are forced to eat out regularly. When eating salads dip the fork in the dressing before grabbing a bite of salad, this way you enjoy a little “harmful” dressing along with each bite of salad. 6. Remember, It’s Ok to Indulge every once in a While On a related point to the last point, the body is a strong living machine; if you maintain it well and keep clean eating as your default program, your health won’t go berserk after the occasional pizza or splurge on fancy desserts. The point of all this healthy eating is to shift the balance to primarily healthy choices so the body has no problem ridding itself of the occasional Red No. 5 or Chocolate Bear Paw Delight. The best thing about it, you will enjoy the occasional indulgence far more if they are few and far between. 3 FOOD TRAPSSome of these may sound like clean eating, but be warned there are toxic substances lurking in the aisles of your local shopping mall. Trap No. 1: Energy or breakfast bars What a healthy way to start your day with a fruit and cereal bar. The only thing is, there probably isn’t a natural product inside, or it has been thoroughly processed as to be stripped of nutrition and then fortified artificially, another food trap. Trap No.2: Sports Drinks These are full of artificial colours and sweeteners and many other additives that your body would do far better without. Besides, the body was made for water and water is all you need. Drink water ! Trap No.3: Flavoured Yogurt Often carrying enough sugar to sweeten the MidEast Crisis, these yogurt products are rarely the health food many people assume they will be. Opt for the unsweetened variety and add a tablespoon of natural honey. The post Feel Great By Eating Cleaner appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/guide-to-eating-clean/amp/
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Often times finding a better fat loss method means going against what seems like common sense or common knowledge. After all, you just want whatever works. So what does it mean to embrace inefficient exercise to burn more fat and most importantly does it work? The more effort your body has to put into doing an exercise, the more fat your body actually burns. Because of this, if you are looking to burn fat you actually want to find exercises that you are terrible at doing and then as you improve you switch to something else. This keeps your body constantly burning fat, and although different than what you would do to become athletically proficient this is something that works for fat burning. This is the reason that many new cardio exercises seem to work so well for the first couple weeks and then you always plateau or have to do twice as much for half of the previous results. This is great for getting healthy and being athletic, but having your body adjusts makes it harder to burn fat. This is how you can see people with a beer belly who can still run 3 to 5 miles at a time. Better Fat Loss Methods: Push Ups & Kettlebell SwingsThis inefficiency helps to explain why kettle bells are so effective. This is a full body movement that takes a time of energy and is not especially efficient for moving that weight. You can constantly add more swings or more weight and because of the type of movement it is extremely hard to become very efficient at the swings. If you really want to bump up the fat loss ad push-ups to your kettle bell swings and then add in some goblet squats. Doing that in combination is extremely powerful and if you just can’t to kettlebell swings do goblet squats and push-ups. The fat will just melt off. The post Better Ways To Lose Fat: Embrace Inefficiency? appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/better-fat-loss-methods/amp/
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Dental health is one of the primary considerations to promote better health and brushing the teeth is as important as taking a shower or nutritional supplementation. Toothbrushes are a necessity, however, it needs to be in its best shape to work effectively and consistently and so the question is, ““how often do I need to toss my toothbrush?” Dental experts agree that the standard is once every 3 months or when the bristles are already frayed. Toothbrushes are critical to maintaining good dental health and the risk for dental disorders increases when toothbrushes do not provide optimum cleaning for the mouth and teeth. There are mainly two types of toothbrushes in the market today; manual and electric. Manual toothbrushes are the usual run–of-the-mill brush and handle type – portable and can be used anytime. Electric toothbrushes are more convenient to use, however, may be a bit cumbersome for traveling and requires a power source like batteries to power it. Electric toothbrushes also cost more than the manual type. Dental problems can often take people off-guard and lead to very embarrassing situations. So brushing no less than twice a day and flossing once daily is necessary to help maintain good dental hygiene. It is important to be aware of the common dental problems related to poor dental hygiene so that preventive measures can be taken. Halitosis or bad breath. Dental research reveals 85% of those having bad breath are due to a dental condition. These include gum disease, dental cavities or caries, dry mouth and bacteria in the tongue- in worst cases oral cancer. The use of mouthwash will only mask the effects of bad breath, but is not a cure. Rotten teeth or tooth decay. Also known as cavities, which tops the list as the most prevalent health condition among children and ranks second among adults next to the common cold. Gum disease and tooth infection. These are often caused by selling tissues surrounding the tooth, often associated with infection or inflammation. The most common of which are gingivitis and periodontitis. Tooth sensitivity. Not to be mistaken with gum disease, these are pain or discomfort caused by factors like cold weather, eating sweets, cold drinks, ice cream or cold air. Generally these issues are addressed by proper dental hygiene and good oral care – brushing the teeth regularly and visiting the dentist at least once a year. Image Credit: That nasty cold (or flu) is finally over. Do I need to toss my toothbrush? – NBC News The post When Is The Best Time To Change A Toothbrush? appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/how-often-do-i-need-to-toss-my-toothbrush/amp/
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Drug-related deaths have seen a rise in statistics in the United States and as addiction-related treatments are needed, America is faced with the problem on the shortage of addiction counselors. Recent findings on research for substance-abuse treatment facilities concluded that one of every four staff members quit their jobs every year to seek better job and pay opportunities in the same field. The Bureau of Labor Statistics reported that the average salary for addiction counselors is only about $40,000 a year, which poses as a big factor for the shortfall. In a 2006 report released by the Institute of Medicine, they documented a long –standing shortage in the number of substance and drug- addiction treatment workers for a couple of decades, notwithstanding the fact that the demand for these workers continue to increase year after year. Federal laws, including the Affordable Care Act, continue to give out insurance claims to millions of people to pay for treatment and rehabilitation services, but have to be turned down by institutions due to the lack of addiction counselors and health workers to attend to them. One former counselor, who worked as a social worker for 10 years and a Master’s degree holder, said that the main reason she quit the job was due to burnout, stating that the stress ‘just got too heavy.’ Among the major factors that contribute to this burnout situation is that they always take in the pains of their patients and without the proper support structures or outlets, they get too difficult to burden. Another concern raised by health experts is the lack of capability-building support like institutionalized education and training for addiction counselors, as well as proper funding and support from the health and public sectors. Statistical data from the National Institute on Drug abuse (NIDA) that the impacts of substance abuse have proven to be very costly for the United States. In a recent report, NIDA claimed that more than $700 billion is lost annually in relation to crime, health care and productivity, broken down as follows;
Experts agree that with the proper funding and support, there still is a great opportunity to fill the demand to address the shortage of addiction counselors in the U.S. Image Credit: Shortage Of Addiction Counselors Further Strained By Opioid Epidemic – NPR News The post Addiction Counsellors Are Getting Scarce In The U.S. appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/shortage-of-addiction-counselors/amp/
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Now you have more than enough reason to tell everyone that eating chocolate could improve your brain function to make you smarter and healthier. A recent study published by the journal Appetite indicated that researchers were able to associate chocolate consumption with cognitive brain function. The landmark findings that covered 968 participants between 23 to 98 years old, revealed that those who frequently consume chocolate had better performance on visual-spatial memory and organization, abstract reasoning, scanning and tracking, working memory and mini-mental state examination This may be due to high concentrations of cocoa flavanols and essential chemical compounds in chocolate that protects the brain from oxidative stress and age-related cognitive decline . Researchers also discovered that these essential flavanols positively affects the brain and are more abundant in dark chocolate compared to white chocolate or milk. These flavanols can also be found in large concentrations in red fruits like berries and grapes. In another study back in 2014, researchers discovered that lavado – a cocoa extract – helped prevent damage to the brain’s nerve pathways for patients with Alzheimer’s disease. Aside from chocolates making you smarter, more good news from science also claims that biologically active phenolic compounds found in chocolate positively affects oxidative stress, atherosclerosis and blood pressure regulation. Health benefits derived from these compounds include reduced risk of cardiovascular problems and lowers cholesterol levels, although further studies are still underway to show concrete evidence of these effects with increased commercial chocolate consumption. In another separate study, scientists from Canada conducted a study with 44,489 participants and discovered that 22 percent of them were less likely to experience a stroke attack. However, this does not mean that test subjects were fed with dozens of chocolate bars, instead, were provided with drinks infused with fortified yet measured amounts of cocoa flavanols daily for two months. Researchers cautioned that in spite of the benefits of chocolates, the public also needs to be aware about the increase in consumption of chocolate candy bars may be subject to risks of increased sugar intake and the health impacts that goes along with it. Commercial chocolate bars are often formulated with glucose and sucrose substances that make it more palatable and tasty and contain only an average of 53.49mg of cocoa flavanols, compared to the drinks given to test subjects of 993mgs per day. This means that eating chocolate could improve your brain function and lets you add more years to your life. An average American consumes about 4.5 kilograms of chocolates every year. Image Credit: Science Says Eating Chocolate Could Improve Your Brain Function – MBG The post Chocolate Can Make You Smarter and Healthier appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/eating-chocolate-could-improve-your-brain-function/amp/
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Ingredients
Directions
Source: Mediterranean Egg Salad – MyFitnessPal Image Credit: Mediterranean Egg Salad The post Mediterranean Egg Salad appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/mediterranean-egg-salad/amp/
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Ingredients
Directions
Source: Roasted Carrot Hummus Chicken Wraps – Alive Magazine Image Credit: Roasted Carrot Hummus Chicken Wraps The post Roasted Carrot Hummus Chicken Wraps appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/roasted-carrot-hummus-chicken-wraps/amp/
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With all the festivities over the past weeks, the majority of us are at the lowest points of our diets. Guilty? Well, it’s really hard to avoid loading up on cheat meals, especially the foods that have zero nutritional content. Our body needs some detoxing to do to flush out all the unhealthy ingredients we’d consumed. And that’s the issue – it’s hard to consume more of these detox foods for winter. So to start, here’s a guide laid out for you by registered dietitian Gloria Tsang on Health Castle: Winter Nutrition GuideWhen winter days are cold, and you want to warm up fast, a bowl of cream soup or stew can certainly be appealing. But there is no excuse to throw all your healthy eating habits out the window just because it’s dark and cold outside! Read more… In addition to that, here are the foods to incorporate into your grocery list, as listed by Rida Bukhari on Fitness Republic: 15 Amazing Detox Foods For WinterConsidering doing detox this winter? It’s time for nourishment and restoration without starvation! Reset your body with these amazing winter detox foods, shed the extra pounds and rid your body of toxins. Read more… You may have noticed that these are all plant foods – they are packed with vitamins and minerals that naturally reduce the inflammation in your body. You can use them in making soups, casseroles, teas, and other winter dishes that will also help heal your flu. For more healthy tips, read this article written by Catherine Roberts on Active Beat: 10 Tips to Help you Stay Healthy This WinterIn just a few short weeks, winter will officially begin. But depending on where you live, the winter weather is already here and it may already be taking a toll on the healthy lifestyle you’ve worked hard for. Whether you typically eat too much comfort food and desserts, or exercise less (or not at all), winter can really hurt your health. This year, instead of sitting back and accepting the unhealthy changes in your life, make an early resolution to stay active, eat right, and in the process, help ward off seasonal depression. Sounds easy, right? Read more… It may be hard to resist the temptation of holiday meals like rib roast, chocolate, candies, and cocktails, but I swear sooner or later you’ll regret that you overindulged at this time of the year. But hey, it’s not a bad thing to at least keep your body clean and healthy by consuming more detox foods for winter. Plus, they will boost your metabolism, which in turn will help you avoid the unwanted weight gain. Don’t forget to drink plenty of water every day – at least 8 glasses, to be exact. Just because it’s winter doesn’t mean your body won’t suffer from dehydration. Consider a vitamin D supplement as well, since the sun is hardly shining these days. The post Detox Foods for Winter to Add in Your Grocery List appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/detox-foods-for-winter-to-add-in-your-grocery-list/amp/
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Breakfast Flatbread Pizza
Directions
Source: Breakfast Flatbread Pizza – MyFitnessPal Image Credit: Breakfast Flatbread Pizza The post Breakfast Flatbread Pizza appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/breakfast-flatbread-pizza/amp/
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Whether you love or hate burpees, they are one of the most efficient total body exercises out there. Here are effective tips for better burpees. Anyone who has trained long enough in burpees will surely have a love/hate relationship with this workout model. They are a type of lung-busting total-body workout that is so effective but so nauseating at the same time. This article provides some do’s and don’ts for this highly effective workout which will help you make the best use of each precious rep. Who knows? You may even make burpees your new favourite workout out of them all. The Set Up – Stand with the feet parallel and slowly squat down. Place your palms outside, just a bit forward of your feet. Action – Thrust your feet backward to the traditional push-up position while your weight is supported by the hands. Do a push-up and return to the up position. Now jump your feet toward the hands in one movement. Stand in the start position and repeat the sequence. Make sure you warm up beforehand. Trying to perform burpees without warming up is similar to sprinting 100 meters right after lacing your shoes. Your joints, muscles, ligaments, and cardiovascular system need to warm up if you are to continue doing burpees without hurling after rep 10. Jog or row for 5-10 minutes and do ten minutes of dynamic stretching before performing burpees. Focus on your hips, shoulders and back while stretching. Perform a set of 10 easy burpees first. Make sure you perform each of the steps slowly and under control. Now rest for one minute before continuing the rest of burpees. You need to know your level before trying out the advanced stuff. If you are still a beginner, scale your speed and goal to match your abilities. Step your feet, one at a time, into a plank. Skip the push-up and step the feet underneath you to stand up again. If you are an advanced candidate, hop the feet behind you into the plank. Now do a push-up and hop the feet underneath you while exploding upwards in a leap. Clap overhead while leaping to complete one rep. Do not drop your head, keep the chin lifted and maintain a neutral spine. Look in front of your hands a few inches, bringing the head up enough so that you are not straining the spinal column and muscles. Do not be sloppy with the planks and push ups. Your head, heels, and hips should be in line as you hop the feet behind you into a plank position. Maintain this position as you do a push up too. Your chest should touch the ground while you extend right back to the start. The more stable your hips and the tighter your core, the better you will fare. Your elbows should b close to the sides of your body when you do the push-ups. The hands should be directly underneath the shoulders while the elbows should brush the sides as you lower toward the floor. DON’T emulate Quasimodo when hunching over as you are standing up to the start. Make sure the hips are completely extended at the top. Give your glutes a little squeeze before going to the next rep. Pacing yourself – Make sure you set a certain number of burpees to be completed in one workout such as 50. Start by performing 5-reps and rest for 10-20 seconds to catch the breath before continuing the workout. Once you are proficient in the workout, increase the number of continuous reps and then increase your goal number. These are some of the best tips for better burpees. The post Burpees: The Do’s and Don’ts! appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/tips-for-better-burpees/amp/ |
AuthorNutrition Club is a Canadian owned and operated distributor of quality Sports Nutrition Products. Nutrition Club Canada was founded in the fall of 1994. Our initial goals were to find only unique and innovative brands to import into Canada. Even to this day Nutrition Club is committed to bringing consumers only high quality brands, at an affordable price. Archives
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