April 1st & April 2nd 2016 | Hamilton, Ontario, Canada
The Nutrition Club will be in Hamilton for The Around the Bay Road Race Expo 2016!
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Despite the passage of legislation and active campaigns against bullying have been popular in recent years, statistics show that bullying is still rampant everywhere- in schools, workplaces and even society in general – and one child is taking her own steps to counter bullying. Meet Milla Bizzotto, a nine-year old third grader from Miami, Florida who just finished a grueling 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 hundred of physically demanding obstacles and a 36-mile run – all the time having fun while doing it. Milla’s father Christian, said that although he has received mixed reactions about letting his young daughter participate in the race, as well as having regular workout sessions in their family-owned gym, he said that he does not want to deprive his daughter with what she loves doing. Millan incredibly fit for a girl her age, adores doing regular workouts and added that she’s rather spend time working out rather than play computer games or watch TV for hours. When asked about her reasons why she wanted to pursue physical fitness activities, she said that one of those would be to prevent getting bullied at school. In fact, some of her classmates have already started joining her doing exercise activities at gym after school. Milla said that this is one of the best ways that she believes can take her mind off from getting bullied, especially if potential bullies are aware that she is physically fit to handle any situation. Latest studies reveal that one out of every four students are still getting bullied in school and that 64% of those who were bullied did not report it. In the United States, more than half of the situations where bullying occurred stopped when intervention by peer or a person in authority took place. Awareness campaigns initiated in schools against bullying in recent years have reduced incidents by as much as 25% and most common reasons for these incidents were because of children’s looks (55%), body shape (37%) and ethnic background (16%). The Center for Disease Control recently released study findings that students who were victimized by bullying were facing greater risks of developing anxiety disorders, depression, insomnia and poor adjustment in school, while those who engage in bullying face increased risk for substance abuse, academic and social problems, and worse, violent behavior later during adolescence and adulthood Watch and read the full story here! Image Credit: Girl, 9, completes 24-hour Navy SEAL race to combat bullying – NBC News The post Physical Fitness Can Be A Deterrent To Bullying appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/race-to-combat-bullying/amp/
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There are still a lot for fitness and health myths that people still believe to be factual, which in fact are not, often causing frustration or more harm than good. As legends and stories go, people have their unique brand of ‘knowledge’ they feel are helpful as they put one or two ideas together then sharing it as gospel truth for others to follow. However, one needs to be more careful and cautious about following these ideas blindly that could not only affect your perception or beliefs, but may also cause harm, especially when it comes to health and fitness. Here are some of those myths that need your careful attention and those you need to be aware of. Crunches are the best way to lose fat and give you flat abs. Experts agree that crunches are the iconic exercise to target the abs, it is the least effective in burning fat and only provide little impact on the abdominal muscles. The more you perspire, the more you fat gets burned. Perspiring is more of the body’s way to cool the body, rather than an indicator of fat being washed out of the system. You may sweat out in buckets but still have the same amount of body fat. Running can cause knee injuries. On the contrary, running in itself may actually help strengthen the joints and knees by allowing the joints to be lubricated. But although there are people at risk of getting knee injury or joint problems due to factors like weight, hormones or hereditary joint-centered problems, experts suggest that a total body workout be included in the regular jogging activity to prevent joint problems to stop you from running. Stretching allows the body to recover quickly. Many believe that stretching exercises during pre and post workouts help in the recovery of muscles. However, studies have shown that blood lactate levels that help restore and refresh muscles do not show any difference. Although there are some benefits to stretching and limbering that helps prepare the muscles during pre workouts, it can only do so much as promote the blood flow throughout the body and helps increase joint flexibility. The body needs at least 45 minutes of exercise to start getting health benefits. This is not true, in fact, it is not the exercise that causes it but the cardiovascular activity that follows every active movement or routines. You may sit in a sauna for 1 hour and only sweat out the perspiration and liquid from your body but not lose any weight. It is important to be aware of health myths that we still believe and may help guide us in doing the right things instead of working on the wrong ones. The post Debunking Myths We Thought Were True appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/health-myths-that-we-still-believe/amp/
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You may want what we all want, to be nothing more than lean sculpted muscle mass. Plus, you know that getting there is going to involve much more than a committed exercise routine you must have the solid nutritional base to support the workout. But this might not mean eating more, just eating smarter. The Anatomy of a MuscleJust about 45% of the body’s weight is made up of protein. (Note: this figure is a textbook estimate from the ‘Sports and Nutrition Guide to Working With active People’, there are many variations depending on gender, body composition and many other factors.) Depending on the ;level of physical activity an individual engages in, they should be getting around 0.25 to 0.5 grams of protein for every pound of body weight. That is merely to maintain the muscle mass they currently have, if the goal is to gain muscle mass this small figure is insufficient. According to Kristine Clark, PhD, RD, from the Penn State Center for Sports Medicine, “The Protein requirements of a man or a woman engaging in strength training exercises should be the same, 1.5 to 2 grams of protein for each kg. of body weight, based on studies researched here at Penn State.” But just because, the amounts for strengthening are greater, any more than that would be counter productive. The body will only use what protein it can to build the muscle it needs in the time it takes, this process can’t be facilitated with the consumption of more protein. For women this is about a pound in a week; with a pound of muscle containing anywhere from 70 to 105 grams of pure proteins, you will need about 10 to 14 grams of extra protein each day. Eating more than this is pointless; the body does not store fats so everything that is not used is converted into solid waste at the expense of the extra effort, and then systematically excreted. 5 Tips For Increasing Protein Intake
Calculating Your Nutrient Requirements:This is what active women need for lean sculpted bodies:
The post Muscle Nutrition: Power Up With Protein appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/tips-for-maximizing-protein-intake/amp/
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April 1st & April 2nd 2016 | Hamilton, Ontario, CanadaThe Nutrition Club will be in Hamilton for The Around the Bay Road Race Expo 2016! About The Around the Bay Road RaceThe Around the Bay Road Race its the oldest on the continent, first run in 1894, three years before the Boston Marathon. Rich in tradition, it has been won by the best from around the world, including Boston Marathon winners and Olympic gold medallists. Become part of the continuing tradition by running this challenging course around Hamilton’s natural harbour! Health and Fitness Expo Information(Free to all runners and the general public) There will be a 2-day Health and Fitness Expo at FIRSTONTARIO CENTRE with representatives from sporting good retailers and other product representatives.
The post Hamilton Around The Bay Road Race Expo 2016 appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/road-race-2016/amp/
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Do carbohydrates actually provide the best fuel for enhancing athletic performance? Or will you be able to race even faster if you decide to restrict the amount of carbs you consume, which will force your body to draw on its stores of fat for energy? Recently that question has fuelled heated debates. Some athletes and coaches are thoroughly convinced that higher-fat, low-carb diet increase performance through training the body so that it burns through fat. Others think that large amounts of carbs are needed to make sure you have a sufficient amount in your tank in order to go fast, long and hard. Over the last couple of years, An exercise scientific team from France and Australia have been analyzing both the pitfalls and benefits of these two philosophies. Numerous studies have show disparate results. Some have made the case for that old-school style of carb-loading, and then others have seen the benefits of low-carb plans. Medicine & Sciences in Sports & Exercise published results from the most recent trial. It perhaps provides the clearest answers to date. As it turns out, instead of choosing one of the programs, both carbohydrate restriction and carb-loading have a role to play within your training regimen. Combining the two approaches, which includes “sleeping low” – or cutting carbs after lunch prior to a moderate-intensity workout in the morning – might increase performance. However, it is important to go about it in the right way. Otherwise, sleeping low could backfire on you. Proof was provided by 21 competitive triathletes. They took these philosophies for a test drive for three weeks. After completing a simulated triathlon, their body fat as well as other measurements were taken. Their exercise plans and diets were commandeered by the researchers. Half of the subjects were placed on a typical training diet – lots of carbs consumed at every meal as well as following every workout – four days per week. On the other three days there were allow to eat whatever they wished to. The remaining triathletes were put on a sleep-low plan for four days per week. Their menu had the same total daily carbs that the other group’s, with the except that nearly all of the carbs were eaten at breakfast and lunch, with every few carbs after lunch. On those days the triathletes were following the prescribed diets, all of them performed intense interval training sessions during the afternoon. This completely sapped their carbohydrate stores. The control group were able to re-up their carbs in the evening. In the meantime, the volunteers in the sleep-low group stayed depleted. Then on the next day before breakfast, everybody cycled for one hour at a moderate pace. The control athletes had their fresh supply of carbs for them to draw on for the workout. However, the sleep-group had to draw on their stores of fat for energy. Both groups then consumed a lunch rich in carbs to power up for their brutal sweat session in the afternoon. By the time the three-week study was over, the sleep-low group was crabby. That wasn’t surprising, since their bodies at this point were starved for carbs. Their total fat mass, however, had gone down, but their lean mass remained the same – which was proof that they had been burning fat for fuel. The body fat of the control group stayed the same. Also, after all volunteers finished their second simulated triathlon, the cycling power of the subjects on the sleep-low program improved by around 12 percent and were able to run approximately 3 percent faster compared to the first trial. On the other hand, the control group ran approximately the same as on the first round. These results show that restricting your carbs after lunch and then lightly working out the following day on low carb stores might help you decrease your time on the race. When your body is forced to burn fat without carbs, your body melts more fat, which results in you going faster. The key thing to keep in mind is that only moderate exercise was done by the sleep-low group without having a full supply of carbs. If they had tried performing workouts that were super-intense while being depleted of carbs, their bodies would have been run ragged, as past studies have shown. The meal plan was also not followed by the triathletes every day or maintained for a long time period. Sleeping low might not be safe or effective to do over the long-term. However, if you would like to use it as part of your training program for a couple of weeks that lead up to a race you are about to run – and you are able to handle the rigidity of the plan and some hunger pains during the night – you may find yourself very pleased with your times on racing day. The post Why Athletes Need To Reconsider Carbs For Dinner appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/no-carbs-lunch/amp/
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Science is starting to create awareness on man getting less prone to diseases and even take great strides in saving the planet by consuming less meat and eating more fruits and vegetables in the very near future. This was revealed recently in a study published in the Proceedings of the National Academy of Sciences where a world transitioning to a plant-based regular diet could avert several million deaths by 2050, significantly reducing earth-warming emissions and climate damage. Lead researcher Marco Springmann from the Oxford Martin Programme on the Future of Food, said that this would also help save billions of dollars in healthcare costs. “We do not expect everyone to become vegan, but if they did they’d live longer and help reduce the changes that are skewing the climate,” Springmann said. “A persons’ diet greatly influences their health and the global environment and imbalanced diets, such as diets low in fruits and vegetables, and high in red and processed meats, are responsible for the greatest health burden globally and in most regions,” Springmann said. He also pointed out that food systems are responsible for more than 20 percent of all global greenhouse emissions – a major driver to climate change, especially global warming. This means that a regular diet of fruit and vegetables, with very little meat could prevent some 5.1 million deaths annually until 2050 and 8 million less people dying in a world dominated by vegans who remove eggs and milk in their diets. This vegan lifestyle then creates a chain reaction that vastly impacts climate change, as it also cuts down food-related emissions by no less than 30% for simply following the recommended dietary selection of more vegetables-less meat, a vegetarian diet by 63 percent and a purely vegan diet by as much as 70 percent. Shifting to this suggested diet could save as much as $700 billion to $1 trillion every year on health case, lost productivity and unpaid health insurance. The study also indicated that the economic benefits of reduced greenhouse gas emissions could be as high as $570 billion. Springmann also pointed out that the biggest impact of this lifestyle and dietary shift could be seen among developed countries where the economic and health impacts could be as much as 70%. The study also revealed that this shift will be very challenging, considering that a diet based on the studied guidelines would mean a 25% increase in the global consumption of vegetables and fruits and a 60% reduction the total consumption of meat. The post A Global Shift To Plant-Based Diets May Save Millions appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/global-move-towards-a-more-plant-based-diet/amp/
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Scientists are now looking at evidence to prove that the human brain can significantly manage pain, especially lower back pain conditions suffered by no less than 65 million Americans who have tried everything from intravenous intervention, painkillers and physical therapy. Studies on mind-based therapies are currently gaining widespread popularity among medical and scientific communities in harnessing the powers of the brain through what is called Mindfullness-Based Stress Reduction or MBSR. A landmark research that was recently published by the Journal of American Medical Association (JAMA) highlighted the effects of this technique in the treatment of chronic low back pain among young and middle-aged adults. The research was funded by the National Center for Complementary and Integrative Health of the National Institutes of Health. MBSR strategically incorporates a combination of yoga, body awareness and meditation by focusing on increasing acceptance and awareness of personal life experiences. Researchers conducted the tests with 342 adult participants aged 20 to 70 years old suffering from chronic lower back pain were provided two tapes of treatments therapies of eight weekly two-hour sessions of MBSR and cognitive behavior therapy. Findings revealed that those participants who took the MBSR therapies showed significant improvement after six months with marked improvement on pain reduction and increased mobility and functionality. The research also came in the light of controversies regarding deaths from lower back pain sufferers due to overdose of opioid painkillers. MBSR was first developed by a scientist from Massachusetts back in the 1970’s named Dr. Jon Zabat- Zinn, using traditional Buddhist meditation practices. Symptoms of lower back pain include difficulty in movement ranging from painful motor movements to being unable to walk or stand, pain around the groin area, buttocks or upper thigh, achy and dull pain, soreness of the back area when touched. One of the highly probable causes of back pain are muscle or ligament strains , which often results from undue pressure caused by lifting heavy objects, sudden twist or movement that cause muscles or ligaments to stretch or develop microscopic tears. Other complications may lead to back pain being symptomatic to organ disease like kidney and liver disease. According to the Global Burden of Disease 2010, low back pain is the single leading cause of disability in the world, with back pain so rampant that is has become one of the most common reasons for productivity loss, meaning unscheduled absence from work. The post Mind Based Therapy Gaining Ground In Pain Management appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/mind-based-therapies/amp/
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After years of bearing the brunt of global infamy and bad reputation, the ubiquitous bubble tea is making a comeback into the food industry and is presented with new innovations to once again gain its popularity in the market. It is starting to make its way back into the mainstream food and drink culture in the United States, after it was dealt a heavy blow with discoveries of unhealthy manufacturing processes in Asia that resulted to the sudden drop in sales and eventually losing its hold of the food market and simply died down. This milk-based ‘wonder’ beverage loaded with tapioca-pearls and comes in a variety of flavours, however, is taking another lease in life with US-based Boba Guys by exclusively sourcing their own organic milk ingredients and tea supplies. Boba Guys will be introducing light gummy jellies in place of the traditional tapioca pearls, while they are still developing tests to create their own house-made tapioca pearls for the bubble tee beverages. Andrew Chau, co founder of the Boba Guys trademark, said that they want to break free from the idea that bubble tea is a ‘novelty’ beverage and that they are aiming for it to become a major product that belong with the ranks of coffee, tea, popular soda beverages and energy drinks. Boba Guys is currently experimenting on new flavours and ingredients for their bubble tea drinks that may even include some varieties where it does not involve the use of tea at all, as well as other variations that may not adhere to the traditional bubble tea recipes. Not wanting to be left out of the picture, several bars and refreshment outlets in Los Angeles are using bubble tea ingredients in their cocktail mixes just to spice things up in the local bar scenes. While other non-alcoholic bubble tea fanatics have developed their own versions that include a mix of jellies, tapioca pearls and fruit blends. Another group also tried to infuse cross-cultural recipes to come up with intercontinental blends that are showcased for possible followings among bubble tea lovers. Chau pointed out that their re-imaging process may take a little more time to gain its foothold into the mainstream food culture, but they hope to make it become a permanent fixture. “We even have 80-year olds “from China, Korea and Japan wanting to try out these new blends for the first time. The post Bubble Tea Makes A Strong Comeback appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/return-of-bubble-tea/amp/
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Some diet promoters like to talk about “zero-calorie” foods that will help you lose weight. Will they’ve chosen a name that’s a little misleading — everything edible except water contains some calories — they’re quite right about there being some great food choices to help you lose weight. Here we’re going to focus on foods that end up burning more calories in the course of digestion than they provide you in terms of nutrition. Celery is the classic example here. Celery is terrifically healthy. It’s packed with potassium and much-needed water, and it’s definitely one of the foods you should add in your diet. The rich crunchy texture of celery gives you something interesting to eat in place of junk food. A four-inch-long stalk of celery contains just one calorie. Guess how much energy it takes to digest it? That’s right, one calorie. Result: zero-calorie food! There are other dietary choices that can perform this same feat of calorie-counting mathematics. In order to deal with food cravings, stock up on the following items: 1. CabbageThis healthy, handy vegetable can be incorporated into a host of different recipes. There’s clinical evidence that suggests cabbage may help prevent cancer and heart disease. It’s very high in fibre, encouraging healthy digestion. Cabbage soup is a dieter’s staple. You have your choice of many different varieties of cabbage; the best may well be locally-grown organic cabbage. Check for it at your farmers market. A single half-ounce leaf of raw cabbage contains just 4 calories. 2. MushroomsMushrooms are admittedly an acquired taste, but you’re in luck if you happen to like them! Packed with nutrients and tremendously healthy, mushrooms also come in many different varieties. Raw white mushroom slices are just 1 calorie apiece. 3. AsparagusA very popular vegetable, asparagus might well turn up in some of your favourite recipes. Granted, you’ll want to forego the bacon and drawn butter when you’re trying to lose weight, but you don’t have to give up on the green spears at the heart of the dish. Asparagus can be grilled or steamed as a side dish or added as an ingredient in your salads. High in fibre, asparagus has a very low calorie count: A two-inch spear of raw asparagus comes in at a single calorie. 4. CucumbersKnown as “cukes” in my neck of the woods, these garden favourites are definitely foods you should add in your diet. Whether you dice them up to go with a salad or slice them and serve them with vinegar and onions, cucumbers are always a tasty addition to a healthy meal. The Food Network is packed with great serving suggestions for the cucumber. A cup of sliced or diced raw cucumber (skin still on) only delivers 16 calories. 5. BeetsThis is a prime example of a superfood. The rich purple coloration is a sign of super-healthy vitamin content. Long used in folk remedies for a variety of different illnesses, beats can be prepared in an almost endless number of different ways. Beets are usually low in calories, with a small one (say two inches) having just 37 calories. Pickled beets are an option too if you’re looking for a greater variety of tastes. 6. ZucchiniAnother garden standby, zucchinis are very easy to raise yourself. A perennial favourite for filling out traditional holiday dishes like zucchini bread and casseroles, keep your zucchini simple to avoid unwanted calories. A raw slice in its skin delivers just 2 calories. 7. CauliflowerThis hearty veggie is another big grower in our garden. We like to pin up the largest cauliflower leaves over the head to keep it white instead of turning yellow in the sun. Raw cauliflower straight from the garden is a terrific treat, and at just 3 calories per floret, it’s quite a healthy one. 8. TomatoesVersatile, tasty, and available in tons of different forms, tomatoes are the desserts of the hardcore dieter’s menu. Tomatoes can be eaten raw (or whole, in the case of cherry tomatoes), sliced, diced, shredded, boiled … your choices are truly endless here. You can make a healthy, veggie-heavy summer salad by tossing tomatoes in with cucumbers, onions, and seasoning. The delightfully explosive cherry tomato makes a superb snack with just 3 calories. 9. ParsnipsAnother acquired taste, parsnips are probably best enjoyed when boiled and mashed. They make a perfect low-calorie substitute for potatoes. If you’ve never tried parsnips before, there’s no time like the present. A half-cup of raw parsnips only has 50 calories. 10. KaleA leafy green that’s currently enjoying huge popularity, kale can be used in casseroles, salads, pesto, and even smoothies. When baked into chips, kale makes a perfect replacement for junk food chips. A cup of chopped-up kale tips the scales at just 34 calories. Before you go completely bonkers with these great minimum-calorie foods, remember to exercise some restraint. Note that the portions given here are all pretty modest; chomping vegetables by the fistful might not be a great idea. The post Healthy Foods You Should Include In Your Diet appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/foods-you-should-add-to-your-diet/amp/
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Contrary to popular belief that taking small amounts of alcohol regularly is good for the health, studies show that this may be a one-way perspective that could open up a can of worms with regards to its benefits or dangers. This was recently revealed in a research published by the University of Victoria’s Centre for Addictions Research of British Columbia , where researchers analyzed data from a volume of long-term studies on alcohol and its effects, discovering a bias in the study design that highlighted the benefits of drinking but underestimated the dangers of it. Research co-author and center director Tim Stockwell, where previous studies have significantly provided little to minimal emphasis on the group of subjects that were defined as abstainers, especially those who completely stopped alcohol consumption. Many, if not most, of the consolidated research materials on alcohol consumption and addiction failed to focus on people whose health conditions prompted them to cut down or completely abstain from alcohol consumption. Stockwell noted that based on statistical data from these studies leaning towards the bias, it would manifest that the risks from all levels are much higher compared to what has been estimated, adding that it serves to undermine the safety and health risks from alcohol. The findings involved in Stockwell’s study were made up of about 4 million participants with 367,103 of which were related to alcohol-related deaths and its causes. Although Stickwell pointed out that they are not disputing the health benefits, they are more inclined in leaning towards the providing all perspectives that would give the public a well-informed stand on that surround the topic. One good example is that the benefit claim should not be generalized towards all alcohol products as it could be misleading to consumers, like actual alcohol volume content or ingredients specific to a product that may be harmful even when taken in small amounts. Separate studies revealed that in many Western countries where chronic diseases are rampant like coronary heart disease, stroke, diabetes, among others indicate that there were marked improvement in reducing the risk of developing these diseases for those associated with moderate alcohol consumption. The National Institute on Alcohol Abuse and Alcoholism may lend credence to the study as it has been indicated in their statistical report that the benefits of moderate alcohol consumption to health is still a challenge, despite the findings of its positive effects, the volume of consumption may still be debatable and may not benefit everyone who consumes it moderately. The post Light Drinking May Not Be As Healthy As Reported appeared first on NUTRITION CLUB CANADA. via NUTRITION CLUB CANADA http://nutritionclub.ca/why-light-drinking-is-not-healthy/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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