Happy Halloween!

Beyonce the evil clown

Training and Health Tips: Q & A with Colin

Q:  What should I eat after a workout?
A:  You should consume protein to help repair your muscles and good carbohydrates to replenish your glycogen stores (energy stored for our fight or flight response).  I like to have chocolate milk or a protein shake immediately after my workout.  Then I'll have a meal that consists of good carbs and protein.

Q:  What should I eat before a workout?
A:  Try to eat some form of carbohydrates before your workout as they provide you energy to give it your all during a session.  Here are a few things I tend to eat before my workouts:  fruits, a leafy green salad or my favourite (especially before playing sports) is a bowl of whole wheat pasta with tomato sauce.

I'm always open to answering questions, so feel free to contact me at info@FitNutBlog.com.  I will post the best Q & A's for all to see

Healthy Tips: Goal Setting

I remember growing up and flipping through the Consumers Distributing catalogue, highlighting the different toys I wanted to buy.  Every few months I would pick one that I really wanted and then start saving my weekly allowance to make that big purchase.  When the piggy bank was fat enough, I would open it up, put all my money into a zip-lock bag and head to the mall.  There was a great sense of accomplishment when I walked out of the store with my shiny new toy because I knew that I had earned it myself.

This brings me to the topic of setting goals.  Creating a goal list is a great way to hold yourself accountable to what you want to achieve.  It acts as a constant reminder to keep growing as a human being.  Keep in mind that not all goals are created equal, and that they can vary in complexity. 

I try to always apply the SMART principle when setting them to keep things within reach:

Specific - be precise and particular, focus on what you want and avoid being vague

Measurable - make sure it can be quantified somehow

Achievable - it should to be humanly possible to accomplish

Realistic - the goal has to be within your personal limits, dream within reason

Timely - give it a timeline, whether its hours, days, months or years

Here’s an example:

Goal:  I want to lose weight

That’s a good start, but how and when are you going to get there?  How much weight do you want to lose?  There are a few missing pieces that will keep you from achieving this goal.

Here’s the refined one using the SMART principle:

Goal:  I want to lose ten pounds for my best friend’s wedding by Jun 20 2011

Specific…check!  Lots of detail

Measurable…check!  Ten pounds is a good number to start with

Achievable…check!  You’re giving yourself about a year

Realistic…check!  A pound per month is doable

Timely…check!  A deadline is set

So get out that pen and paper and start recording your goals.  Keep in mind, they are more likely to be achieved if you actually write them down and keep them as an active reminder.

If you're having issues figuring out your goals, I know a wonderful life coach who has expertise in this arena.  He’s a good friend of mine and I have the utmost respect for this man.  If you’re looking for some assistance on setting goals, contact Russ.  He is wise beyond his years and his website is Life Coach Calgary

Healthy Recipes: Three Pepper Omelet

Ingredients:

Salt/Pepper
1/8 green pepper
1/8 yellow pepper
1/8 red pepper
1/8 white onion
4 large eggs
Vegetable Oil

Dice peppers and onion
Heat oil in a pan until it hot
Add all onion and peppers to pan and cook for 2 minutes
Add eggs, salt and pepper and cook to desired consistency
Fold the omelete
Plate and serve

Healthy Tips: Low Carbohydrate Restaurant Review - Seoul Korean Restaurant

We went out to celebrate a buddies’ birthday at the Seoul Korean BBQ restaurant on Macleod Trail, so I thought I’d do a review on the restaurant and how I tried to make this a healthier low carb meal.  I always try to eat healthy while dining out, as there are usually options available.

The restaurant is huge and it felt like two restaurants in one.  They’ve got one side reserved for all you can eat customers and one side for regular patrons.  We opted for the all you can eat Korean barbeque for $24.99 per person. This special is available Monday to Thursdays.  It’s exactly as advertised, all the barbecued meat you could eat with unlimited side items. 

Here’s how I Low-Carb'd the meal:

• I had beef short ribs and regular beef for the barbecued meats
• Bean sprouts, radish and siu-choy kimchi as my side dishes
• The beef also comes with mushrooms and onions for sautéing and I ate all my beef in lettuce wraps instead of having the white rice
• Had tea and water to drink.

The Good:

• The food tasted great and you get to cook your beef to your own liking
• Their side dishes tasted very authentic and all the servers spoke Korean
• The servers were very attentive, coming by to change our cooking plate and refilling the portions regularly.

The Bad:

• I have no idea what’s in the sauce for marinating the beef and I’m assuming there would be some sugar and MSG in it, so I didn’t completely avoid processed carbs this meal.

The Ugly:

• I like being able to cook my own food, but I reeked of barbecue smoke afterwards as the smell gets into your clothing and hair.

Seoul Korean BBQ

4336 Macleod Trail SW

Calgary, Alberta

403-243-7970

Healthy Tips: Asian Influence?

I’m of oriental heritage and would say that I have the average build of a male at my age and height. However, some tend to believe that a lean build is because of one’s ethnic background. I personally believe a person’s physique is based on what they put into their bodies and how they train it rather then race. People are fit because they choose to be, not because they are destined to be.  I've seen fat and thin people of all races.

I do agree that the oriental diet is more favourable to a slimmer physique because it’s composed mainly of freshly stir-fried vegetables. But who’s to say that everyone can’t have this same diet? If you choose to have a diet of excessive refined carbohydrates with no physical activity then you’re just asking for fat gain.

Here are some great Asian stir-frys that I love that can help curb that addiction to fat and unhealthy foods.  These recipes contain lots of vegetables, are easy to prepare and taste great.

• Chicken Stir-Fry
• Beef and Broccoli

Let's stop making excuses for your bodies and make a conscious lifestyle decision to get to where you want to be.  Fitness won’t discriminate again race, so let’s set some goals and take time daily for your health. Get off that couch tonight and go for a walk. Opt for a quick healthy meal instead of a fast food dinner. Or have a piece of fruit for a snack instead of that chocolate bar. You always have options in life, so choose the best ones for you.

Workout Routine: Best Body Weight - 300 Workout

The 300 workout is a great way to get toned and to shock your body with something different.  The goal is to reach 300 total repetitions within an hour’s time.  This workout focuses solely on your own body weight, so you can do this almost anywhere.

See my Spartan 300 workout as well.  Please note this is an advanced workout and only attempt this if you are in good physical shape.

60 Pushups

60 Dips

60 Air Squats

60 V-Situps

60 Burpees

Note: anyone engaging in exercise for the first time should first consult a physician.  Also, to ensure good form please consult with an experienced professional or personal trainer. As well, please use a spotter as an additional safety factor.  Always warm up before workouts and stretch after workouts.

What Not To Do: Fitness Tip of the Week

Always inspect your obstacles before beginning a parkour course

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What Ever Happened to the WWF?

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I used to be the biggest fan of the WWF, now known as the WWE.  I no longer watch it, but I wonder if it's because I've grown up or because the product leaves a bland taste in my mouth.  It's probably the latter, the show just isn't the same.  I remember going home every Monday night with my microwave popcorn in hand waiting for Raw to come on the tube.  It was the perfect man's show filled with comedy, drama and athletics.  Now you can't force me to sit through a full episode and I think these are the reasons why:

Good Versus Evil:  When I was growing up, the show contained a mix of good and bad characters.  The good ones like Hulk Hogan, Randy Savage and Jake "The Snake" Roberts represented wholesome and good values.  Whereas the bad guys were usually creeps and freaks, like the original Undertaker (who became a biker), or Papa Shango - the voodoo priest, and Golddust.  The writers gave us characters which we could easily love and hate.  Nowadays, there's no facepaint or elaborate costumes, just a bunch of guys in tights and you can't tell the difference between hero and heel.

Over Saturation:  Back in the day, they had a weekly show where big names fought no-names, like Barry Horowitz, and if we were lucky, there was a Saturday Night Main Event that showcased the big names against each other.  Since they went public they have spun off two or three different shows.  Which makes it hard to keep up with the plethora of characters, let alone the story lines.

Women Wrestlers:  I love the fact that they're integrating women into the show, but let's give them a different role outside of the wrestling.  There were some great female wrestlers like Luna Vachon and Lita, but they weren't enough to build a decent sized bench with. Alot of divas are just not strong or athletic enough to perform supermoves on their opponents and it ends up looking more fake then it already is.

Hopefully they can bring the show back to where it once was: Hulk Hogan VS Andre The Giant, Big Boss Man VS The Mountie, Ultimate Warrior VS Papa Shango, now those matches were entertaining!

Images were borrowed from WWE.com

Healthy Tips: Deep Tissue Massage Therapy

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Sometimes we put our bodies through grueling training to keep ourselves healthy. Whether it’s toning up, weight loss or building size, we’ve all felt that insane soreness for days following the workout. After your body has recovered, your muscles may feel tight when not stretched regularly and this is where a massage comes in handy.

I get deep tissue massages monthly even though my therapist can make me scream like a little girl. I’m willing to put up with the temporary pain because I know how beneficial it is to my health and training. First off, they help reduce the chance of injury by decreasing tension in your hard working muscles. Also, they release toxins through your lymphatic system and improves blood circulation. But the best part of a massage for me is the relaxation factor. I get to lie there in tranquility while somebody kneads my mental and physical stressors away (outside of the bursts of pain). Joking aside, these are only a few of the benefits of a good massage. For more information, visit the Registered Massage Therapist Association of Alberta at http://www.mtaalberta.com/?page=115

I go to Bow Valley Massage clinic located in Calgary, Alberta and see Cyndi. She is amazing and can fix all of my issues, plus I always leave feeling like a millions bucks! Here's their facebook page: http://www.facebook.com/home.php?#!/pages/Calgary-AB/Bow-Valley-Massage-Clinic/150133118358150?ref=ts

Healthy Recipes: Chicken Shish kabobs

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Ingredients:
Salt/Pepper
10 cloves finely chopped Garlic
1 tablespoon of Oregano
1 pound of chicken breast
½ zucchini
½ green pepper
½ red pepper
½ white onion
10 mushrooms
15 BBQ skewers (soak skewers in water 1 hour before cooking so that they don’t burn as easily)

Cut chicken breast into 2x2 inch pieces
Mix garlic, oregano and chicken breast and marinate for 2-3 hours in the fridge
Cut up zucchini, peppers, onion and mushrooms into 2x2 inch squares
Skewer vegetables and chicken
Cook on BBQ at medium heat for 10 minutes. Turn all skewers 180 degrees and cook for another 10 minutes or until chicken is cooked thoroughly
Serve on your favourite bed of greens

Training Tips: Be Formless…Shapeless…like Water

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Bruce Lee was one of my favourite action stars growing up. From that mushroom hairstyle to the ear-piercing screams while he was kicking some ass, there was something about this man that just oozed charisma. He was known throughout the world for his martial arts prowess as well as his philosophical mind. In one of his famous interviews he speaks about being formless and shapeless like water. This can be interpreted in many different ways and I saw it as having the ability to adapt to any situation seamlessly and effortlessly. And this is where I got my inspiration for this article about an anytime, anywhere workout.

Our world is surrounded by objects and obstacles, all of which can be used as equipment/tools for exercise. In fact, the art of parkour and free running is derived from this concept. But rather then see our urban jungle as a giant obstacle course, I will look at it as a giant gym complex. Look around you, there is equipment everywhere, use your imagination, just make sure you do not get arrested doing it. Trespassing and vandalism are not okay.

The next time you take a walk to the park, you may as well get a workout since you're there anyways.

Here are a few exercises that you can do anywhere:

Pushups – perform a pushup off of any object, whether it’s a table, chair or even the wall

Chinups – hold onto a tree branch or the top of a swing set, lift your body weight and chin above the bar and then lower

Dips – position your arms at your side with palms on the surface of a bench or a ledge with feet extended and weight on your heals, lift your body weight up and down bending only at your elbow joint

Stepups – Step up and down off of an elevated surface be it a picnic table or a rock

Healthy Tips: Personal Vices

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Everybody has their vices, we are all human after all.  It’s made for our enjoyment, so it’s not fair deprive yourself of things you enjoy.  Now don’t go and eat a whole bag of twizzlers now, but do reward yourself once in a while if you deserve it.

My vices are vast, and I particularly enjoy sweets and baked goods.  If these foods didn’t make me fat and give me cavities I would be eating them for breakfast, lunch and dinner.  However, the reality is they do, so rather then completely deprive myself of these simple pleasures.  I use a disciplined approach instead:  

Don’t buy it:  When you’re doing your weekly shopping trip, don’t throw these things into your cart, even if they’re ten for a dollar.  Ask yourself, do you really need this in your pantry?  If you don’t have it at your fingertips, you’re less likely to eat it.  Besides, it will save you money too.

Portion size:  When it comes to snacking, if I have a big bag of something, I’ll unknowingly eat it all.  Try a smaller portion size, it will satisfy that craving without packing on the calories.  For example, rather than grabbing the 5lb tub of gummy bears from Costco, opt for a small pack from the checkout line at Safeway.  They even sell the Halloween sizes year round now.

It’s a treat, not a staple:  Treat your vices as rewards, like that gold star for getting 100% on your spelling test.  Rather then having them on a daily basis, give yourself a treat for making it through the work week or have a beer to celebrate completion of a major project.  I like to treat myself to a slurpee to help me unwind from the grind.

Burn it off:  If you feel like you accidentally overindulged the night before, get your butt off the couch the next day for a good long workout.  We’ve all had those nights where we’ve lost control of our eating, whether it was for a stag or a hockey game. (I’ve been guilty of both).  So right that wrong by burning off as much of those excess calories as possible.  Keep in mind, it’s much faster to consume calories then it is to burn them off with exercise.  See the Calorie Mathematics post for more info.

So don’t be afraid to enjoy your vices, just be responsible and disciplined about it.

Healthy Tips: Would You Like Protein With That?

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Protein powders are becoming as popular as Mcdonald’s french fries. You can add it to your drinks at many establishments including Starbucks and Jugo Juice. It seems like everybody is jumping on the bandwagon, and I question I often get asked is, should I take protein supplements?

I would say that the answer is dependent on your protein needs. If you’re trying to build extra mass then protein will definitely help, since you’ll need more of it to help build muscle.

However, if you’re just a regular person like me trying to maintain their build, I would recommend that you just consume protein through your diet. So, getting it by eating lean meats, eggs, milk, beans, etc. should be sufficient. I personally prefer the more natural approach to things over anything heavily processed, so I try to get all my protein from eating foods that Mother Nature intended. I especially love my chocolate milk, there are 8 grams of protein per 250mL, and it tastes great!

What Not To Do: Fitness Tip of the Week

Make sure your door has a sturdy frame around it

Go Flames Go

I love the month of October because it means the start of my favourite sporting season.  The Calgary Flames are opening their season and I'll accept the cold, crappy weather to get a chance to cheer on my team during their quest for the cup.  This season is looking like deja vu, but I hope history doesn't repeat itself.  Not making the playoffs last year really put a downer on a season ticket holder's excitement, so let's hope it was just an off year. 

They've brought back Tanguay and Jokinen, and we still have the players from the Phaneuf trade (Hagman, Stajan, White), along with the core group of Iginla, Regehr, Bouwmeester and Kipper.  I'm hoping that last year's showmanship was an anomaly and that we can repeat the excitement of the 2004 playoff run, but this time win the cup. 

I think the team will bounce back and we will make the playoffs this year, and if we don't I can always cheer for Montreal.  But as long as we finish above the Oilers, I'll be a happy camper.  GO FLAMES GO!

Workout Routine: Best Spartan - 300 Workout

Remember those Spartan warrior’s from Frank Miller’s awesome comic book turned movie?  Well if you want a body like Gerard Butler’s as King Leonidas, here’s a good workout to get you there.  The goal is to complete 300 repetitions within an hour's time with minimal breaks in between.  Please note this is an advanced workout and only attempt this if you are in good physical shape.

50 Lat Pulls at 100 lbs

50 Barbell Bench Press 45 lbs per side

50 walking lunges holding 30 lb dumbbells per arm

50 Barbell squats with 45 lbs per side

50 Barbell Deadlifts with 45 lbs per side

50 Decline situps

Note: anyone engaging in exercise for the first time should first consult a physician.  Also, to ensure good form please consult with an experienced professional or personal trainer. As well, please use a spotter as an additional safety factor.  Always warm up before workouts and stretch after workouts.

Healthy Recipes: Curry Chicken Quinoa

I can't get enough of this quinoa stuff.  See my super food article to understand why.

Ingredients:
Salt/Pepper
6 chicken thighs
6 garlic cloves
1 cup zucchini
1 cup mushrooms
1 cup onions
1 cup carrots
1 cup quinoa
¼ pack of instant curry sauce
2.5 cups chicken broth

Cube zucchini, onions, carrots and mushrooms
Poor quinoa into pot with 2 cups of chicken broth
Bring to a boil for 2 minutes, then turn to low and let simmer for 10-15 minutes
Add carrots to pot while it simmers

Press garlic cloves and mix with chicken and pepper in a bowl
Allow to marinate for 2 hours in the fridge
Pour a teaspoon of oil into pan and heat until oil is hot
Add chicken mixture and stir-fry for 2 minutes
Add zucchini, onions, mushrooms and stir-fry until chicken is cooked
Add half cup of chicken broth to mixture and blend in curry sauce until smooth
Mix quinoa and chicken together and serve

Workout Tips: What's Your Type?

I love comic books, so what better way to explain different body types then by using superheroes and villains.  So, here’s my breakdown of the different body types via the Marvel universe.  Note that most people are mutant mixes of each body type and only a small portion of the population fit solely into one group. 

“Cue superhero music”:

Ectomorph

Think of that lanky guy in high school.  He could eat like a horse and you wouldn’t know it.  If you’ve seen the first Spiderman movie, it’s the build that Peter Parker has when he looks in the mirror after being bit by the spider, thin would describe it best.  Then shortly after he looks in the mirror again and he’s rippling with muscle.  This is what happens when ectomorphs start training, so think Spiderman aka Peter Parker’s physique.

Endomorph

These people can lift a pen and still put on muscle.  They are the folks that are already naturally thick and muscular.  Once they start training, their muscles grow so quickly that their clothes can no longer hide their massive physique.  Think the Incredible Hulk.  “Hulk smash!”

Mesomorph

These are the softies, they are usually rotund in shape and even that extra grain of rice can store as fat.  Don’t be deceived by their puffy exterior because these people tend to be quite strong with lots of hidden muscle underneath.  The best comparison would be the villain called The Blob from the X-men series. 

Or if you prefer, here’s a more scientific explanation of body types:  http://www.bodybuildingpro.com/bodytypeinformation.html

Healthy Tips: Eating Out

I like to eat out, it’s a simple pleasure in life that I won’t deprive myself of. It’s a great way to spend quality time with friends and family without having to slave away in the kitchen. However, I still try to exercise discipline with portion size and refined carbs when I’m dining out.


Here are a few tips where you can too:


• If you are with another person, order an appetizer and split your main course. This allows you to maintain portion control and it is easier on the wallet.
• Have a glass of water before dinner. When I am starving, I tend to order too much and as a result overeat. The water makes you feel full faster, so you will only order what you think you can consume
• Substitute the mashed potatoes, fries and rice with a nice house salad or extra vegetables
• Choose baked, steamed options over things that are deep fried. The deep fryer is not your friend
• Take your time to eat. You are out with friends or a significant other so enjoy that time together. Besides your stomach takes 20 minutes to realize that it is full, and when I take my time I always end up having a doggy bag to take home
• Skip dessert and have a piece of gum or candy instead to satisfy that sweet tooth. And if you must have dessert, try to share that as well.

What Not To Do: Fitness Tip of the Week

Ouch!

Healthy Tips: Milk Does a Body Good

We’ve all seen those milk commercials and advertisements where celebrities like Miley Cyrus and Taylor Swift wear a milk moustache. Although that moustache was actually glue and not milk, they had a point; it really does your body good. Not only is it natural, but it contains 16 essential nutrients. It also contains protein, which helps to repair muscles and is a great rejuvenator after a workout. Plus, milk contains calcium for strong bones.

If the regular white kind doesn’t appeal to you, try chocolate or other flavoured varieties. However, be mindful that these tend to have more sugar. I prefer chocolate milk after my workouts and aim for at least half a litre per day.

For more information visit http://neverstopmilk.ca/ . It is a fun website dedicated to dairy domination.

Training and Health Tips: Q & A with Colin

Q:  How do you manage not cheat with your eating?
A:  I do cheat, everybody has their vices, but I try to use discipline when it comes to "treats" by watching my portion size or only having them once a week.  I love slurpees!


Q:  Can I bulk up and trim down at the same time?
A:  It's difficult to build lean muscle mass, so I normally recommend focusing on one or the other.  You can do it, but it will take alot longer to see the desired results.


Q:  How do I just lose the fat around my stomach?
A:  You can't target train when it comes to trimming fat.  Your body will trim the fat off your entire body evenly when you start doing cardio, etc.  So doing fifty situps every night won't necessarily give you a flat stomach.


I'm always open to answering questions, so feel free to contact me at info@FitNutBlog.com.  I will post the best weekly Q & A's for all to see.

The Power of Positive Thinking

Before Schwarzenegger became a Hollywood movie star, he was a world class body builder.  He had won multiple competitions including the coveted Mr. Olympia competition.  In his documentary Pumping Iron, he talks about visualizing growth on top of extensive training, so it wasn’t only his physical dedication but also his thought process that helped make him a champion.  In other words, he was able to will goals into reality. 

Self thought is a powerful thing.  It can change moods and behaviours that have been embedded in your head for years.  Here are a few steps I’ve taken to improve my life with positive thinking:

• Repetition:  Like a Buddhist mantra, it’s the repetitive nature that brings one to enlightenment.  You can apply this to your positive thoughts as well, by repeatedly telling yourself that you will achieve your goal
• Awareness:  Negative thoughts can creep into your thoughts like a snake in the grass, however, be aware of these bad thoughts and stomp them out before they materialize.
• Say It Out Loud:  When I see people talk to themselves, I think they’re cuckoo, so do this when you have time to yourself; Put those positive thoughts out there and tell the world what you’re going to achieve out loud.

I truly believe that when you want something bad enough and are fully committed, you can achieve it. 

I know a wonderful life coach who has inspired me to achieve my dreams.  He’s a good friend of mine and I have the utmost respect for this man.  If you’re looking for some advice on living a more fulfilling existence, contact Russ.  He is wise beyond his years and his website is Life Coach Calgary

Healthy Recipes: Garlic Chicken with Tomato Zucchini Quinoa

Quinoa is an awesome substitute for rice/pasta, see my superfood article to understand why

Ingredients:
Salt/Pepper
6 chicken thighs
6 garlic cloves
1 cup zucchini
2 tomatoes
1 cup mushrooms
1 cup quinoa
2 cups chicken broth

Press garlic cloves and mix with chicken and pepper in a bowl
Allow to marinate for 2 hours in the fridge

Pour a teaspoon of oil into pan and heat until oil is hot
Add chicken mixture and stir-fry until chicken is cooked

Poor quinoa into pot with 2 cups of chicken broth
Bring to a boil for 2 minutes, then turn to low and let simmer for 10-15 minutes
Cube tomatoes, zucchini and mushrooms
Add tomatoes, zucchini and mushrooms to pot while it simmers
Salt to desired taste
Mix chicken into mixture and let simmer for 2 minutes
Allow to cool and  and serve

Training Tips: Golf Workout

Golf: the frustrating and time consuming past-time of the wealthy. Not considered a sport for some and more often considered a leisure activity, I would still argue that it is definitely a good workout. I find that I can sweat as much in golf as I do hiking up a mountain. Maybe it is because my handicap is too high to count, but I still stand by the fact that this sport can be a good workout.


Next time you golf, try the following:


• Walk the course – each course is 18 holes and the average course is at least 5000 yards of distance. That is 5000 yards of walking, not taking into account the slopes and inclines on the course. That is converted to be almost 5KM, they make running races of this distance


• Take a practice swing before each shot – that is one extra swing for each shot you make, assuming that you average in the 90’s for score, that is equivalent to doing 90 extra repetitions during your 4 hour excursion


• Alcohol – you wouldn't bring a beer into a gym, so don't have one on the golf course. Drink water and you won't be consuming calories, but burning them instead.


• Regular swing – Par on a course is 72, this score is achievable if you are on the PGA. However, most of us score much higher then par and each swing is a set of compound exercises that activate muscles in your hips, back, legs, core, arms and shoulders. Try 72 repetitions of any exercise that uses all these muscle groups without breaking a sweat


So the next time you're out on the greens, work on your handicap while working out.

Healthy Tips: Superfoods, Myth or Truth?

It’s a bird…it’s a plane…its SuperFoods!  Yes, they do exist and they are readily available to you.  To me, a superfood is one that contains complete proteins, in other words all the essential amino acids.  These foods keep you full longer and help build muscle.  Here are my favourite superfoods:

Eggs – you can prepare these wonderful treats in so many different ways, as an omelet, scrambled or even poached.  I love having my eggs for breakfast and if I’m hungry before bedtime, I’ll hard boil a couple and eat them with a sprinkle of pepper.

Quinoa – (pronounced keen-wa) – this is a seed posing as a grain.  Full of protein and much less carbs then white rice, however it provides the same effect on your plate.  You can serve it hot like pasta or cold in a salad.  I’ve managed to replace most recipes that use rice with this amazing seed.

Soy Beans – this is a common food in Asian cuisine and there are many different sources available.  You can have it as tofu, edamame, soy milk and even in powder form.  I enjoy tofu, but don’t know how to prepare it so I’ll usually have it at restaurants.  However, I keep a bag of frozen edamame in my fridge as well as a good supply of soymilk at all times.

Always use portion control when enjoying these foods, as too much of anything isn’t good for you.  Be adventurous and try something new, I especially recommend the quinoa as it’s a great rice/pasta replacement.

What Not To Do: Fitness Tip of the Week

A day at the beach

Healthy Tips: The Carbohydrate Debate

We need carbohydrates to survive as they are the first thing our bodies look to for energy. So don’t deprive yourself of carbs, instead consume the healthier alternatives over the refined ones. An easy way to distinguish between a good and bad carb is by determining whether it’s processed or natural. In other words, if the carb that you’re eating was refined and made in a machine, chances are it’s more likely to convert to fat. Try to stick to what mother nature intended, so have an apple and banana instead of that Danish for breakfast.

The more scientific approach to classifying carbohydrates is using the glycemic index (GI). In simple terms, this is how quickly the sugar in the food breaks down in your system. When you have simple sugars or refined carbs, like alcohol, they digest quickly and if not used, will store as fat. However, if you choose complex carbs like wild rice, it will break down slower and has a less likely chance to convert to fat. Now if you don’t burn off your carbs that you consume; whether good or bad, they will turn to fat, so it’s important to always lead an active lifestyle. Here’s a thorough list of GI in foods, stick to the foods that have a lower number.


As you can see, carbs come in a variety of different forms: fruits and vegetables, grain products, baked goods and candy to name a few. So it wouldn’t make sense to fully eliminate them from your diet, instead know the difference between each type.