Tuesday, August 5, 2014
20 Superfoods for Weightloss - Part 1
For anyone who is trying to shed some unwanted pounds, remember that the best recipe for success is a combination of physical activity (30%) and diet (70%). Those percentages are for a average day. With that said, it is very important that the food you are putting into your body is not sabotaging your weight-lost goals as there is a lot of garbage disguised as food out in our Local Markets. Here are some tried and tested foods that will help guide you towards a leaner body.
An apple a day can keep weight gain at bay. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."
Beef has a rep as a diet buster, but eating it may help you peel off pounds. Word of advice, slice off as much of the fat off the meat before cooking.
Dig in to eggs, yolks and all: They won't harm your heart, but they can help you trim inches.
This green leaf has been all the rave lately. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. Great in mixed salads or smoothies.
All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.
Lentils are a bona-fide belly flattener. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area. Because they're high in protein, they make a great alternative to meat. There are many varieties of lentils, most common are brown, green, yellow and red. Red and yellow cook the fastest (in about 15 to 20 minutes).
These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein. Snack on them mid-afternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon. Try mixing 1/4 cup of the dried berries (from health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix. Can also be used as toppings for salads or desserts.
Not only do fish fats keep your heart healthy, but they shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat. And the more muscle you have, the more calories your body burns. Opt for wild salmon (if the budget allows for it) - it may contain fewer pollutants.
Swap plain noodles for this hearty variety. Buckwheat is high in fiber and, unlike most carbs, contains protein, so it's harder to overeat buckwheat pasta than the regular stuff. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions.
Sunday, July 27, 2014
The "Whole Foods" Diet
The more we learn about nutrition, the more it seems we should eat the way
people did a hundred years ago. Recent research appears to be pointing us in
the direction of eating mostly "whole foods" – that is, foods that are
as close to their natural form as possible.
This could mean eating:
- Whole grains instead of refined grains whenever possible.
- Fruits, vegetables, and beans instead of supplements to provide the fiber and vitamins they contain.
- A skinless chicken breast cooked with healthful ingredients instead of chicken nuggets processed with added fats, flavorings, and preservatives.
- A baked potato with chopped green onions and light sour cream instead of a bag of sour cream and onion potato chips.
- Fresh berries with breakfast instead of raspberry toaster pastries or breakfast bars.
- A blueberry smoothie made with blueberries, yogurt, and a frozen banana instead of a blue-colored slushy or slurpee.
Many health experts believe that eating more whole foods is our best bet for
improving health and preventing disease. Whole foods – like vegetables, fruits,
whole grains, nuts, and legumes -- retain their fiber as well as the whole
portfolio of beneficial phytochemicals and nutrients that are often removed in
processed foods.
Stay tuned - My next post will be a two part series on 20 Super Foods for Weight Loss.
Sunday, July 13, 2014
Outdoor Bootcamps
Hello Vancouver!
Now that it is sunny here, me and my team are excited to launch our first ever Outdoor Bootcamps happening in Kitsilano and South Burnaby. We hope to run these annually. Be one of the first to get in on the fun. Cost is $15 a class.
Kitsilano will be launching next week, July 21, reserve your spot today.
Monday 7am, 6pm, 7pm
Tuesday 7am, 6pm, 7pm
Thursday 7am, 6pm, 7pm
South Burnaby have already started and are running at Central Park.
Monday 6pm
Wednesday 6pm
Please feel free to contact me if you want to join in on the fun or have any questions.
Lets play outdoors!
Now that it is sunny here, me and my team are excited to launch our first ever Outdoor Bootcamps happening in Kitsilano and South Burnaby. We hope to run these annually. Be one of the first to get in on the fun. Cost is $15 a class.
Kitsilano will be launching next week, July 21, reserve your spot today.
Monday 7am, 6pm, 7pm
Tuesday 7am, 6pm, 7pm
Thursday 7am, 6pm, 7pm
South Burnaby have already started and are running at Central Park.
Monday 6pm
Wednesday 6pm
Please feel free to contact me if you want to join in on the fun or have any questions.
Lets play outdoors!
Monday, May 12, 2014
Bulletproof Coffee - What you need to know before you butter-boost your coffee
If you’ve been inspired by the celeb chefs and health gurus who are brewing their coffee Bulletproof-style
and want to give butter-spiked java a shot, there are a couple of
things you need to know first. Here’s your cheat sheet to getting it
right (and to hopefully more energy-filled mornings).
Bulletproof Coffee is becoming popular for a reason. Aside from tasting awesome, it makes you feel lean, focused, and energized.
Here's the ingredients:
Not all coffee is created equal. The wrong coffee will sap your energy and leave you feeling lethargic and irritable. This is the main reason people believe they don’t tolerate coffee. It’s not coffee they don’t tolerate, it’s the mycotoxins in the coffee. Make sure you check out this link "How to choose mycotoxin-free coffee" before making this.
Only use grass-fed butter like Kerry gold. Butter from grain-fed animals has a different fat composition. It doesn’t blend as well, doesn’t taste as good, and lacks fat soluble vitamins (which is one of the reasons this makes you Bulletproof).
The MCT oil promotes high energy, fat loss, and brain function. It will make you feel better and get thinner. It also makes the coffee have a better feel in your mouth, but coffee with just butter is ok too.
Low-fat diets reduce the amount of fat-digesting enzymes you produce. If you’ve been avoiding fat for some time, add less butter and allow your body to adapt. Digestive support may be necessary. Taking a betaine HCL or a digestive enzyme supplement will help your body digest the butter as you ramp up to digesting real food. This goes double for vegans or people who have been starving on low fat or low calorie diets.
That is all folks. Enjoy!
Bulletproof Coffee is becoming popular for a reason. Aside from tasting awesome, it makes you feel lean, focused, and energized.
Here's the ingredients:
- Brew 1 cup (8 oz.) of coffee using filtered water, just off the boil, with 2 1/2 heaping tablespoons of High Quality Coffee Beans. (French Press is easiest.)
- Add 1-2tbs of MCT oil (15-30 ml)
- Add 1-2 tablespoons grass-fed, unsalted butter (such as Kerry gold) or ghee
- Mix all the ingredients in a blender for 20-30seconds until it is frothy like a foamy latte
- Optional: Add cinnamon, vanilla, dark chocolate, or Maple Syrup to sweeten the coffee
Not all coffee is created equal. The wrong coffee will sap your energy and leave you feeling lethargic and irritable. This is the main reason people believe they don’t tolerate coffee. It’s not coffee they don’t tolerate, it’s the mycotoxins in the coffee. Make sure you check out this link "How to choose mycotoxin-free coffee" before making this.
Only use grass-fed butter like Kerry gold. Butter from grain-fed animals has a different fat composition. It doesn’t blend as well, doesn’t taste as good, and lacks fat soluble vitamins (which is one of the reasons this makes you Bulletproof).
The MCT oil promotes high energy, fat loss, and brain function. It will make you feel better and get thinner. It also makes the coffee have a better feel in your mouth, but coffee with just butter is ok too.
Low-fat diets reduce the amount of fat-digesting enzymes you produce. If you’ve been avoiding fat for some time, add less butter and allow your body to adapt. Digestive support may be necessary. Taking a betaine HCL or a digestive enzyme supplement will help your body digest the butter as you ramp up to digesting real food. This goes double for vegans or people who have been starving on low fat or low calorie diets.
That is all folks. Enjoy!
Saturday, March 29, 2014
Greek Yogurt or Regular Yogurt - What's the F***ing difference?!?!
Don't worry, you're not alone if you have ever wondered, "What's the difference
between Greek yogurt and regular yogurt?" Greek yogurt's popularity has
been skyrocketing for the last couple of years, and you may be wondering what all the fuss is about.
Is Greek yogurt more nutritious than regular yogurt? With nearly 28% of North
Americans now eating yogurt on a daily basis, it's a question worth
investigating.
Yogurt comes from milk that has had healthy bacteria added, causing it to ferment. During this process, yogurt thickens and takes on a slightly tangy taste. Yogurt is then strained through a cheesecloth, which allows the liquid whey part of milk to drain off. Regular yogurt is strained twice, while Greek yogurt is strained three times to remove more whey (leaving a thicker consistency).
While all yogurt provides numerous health benefits (including probiotics), the nutritional stats for Greek yogurt and regular yogurt do differ. Here's how the two stack up:
Protein - Greek yogurt has almost double the protein of regular yogurt. Eight ounces of Greek yogurt has about 20 grams of protein, whereas regular yogurt provides around 11-13 grams. Greek yogurt's high protein content makes it a favorite among people trying to manage their weight as it helps ward off hunger.
Carbohydrates - Greek yogurt has fewer carbohydrates than regular yogurt. This could be beneficial to diabetics, who have to watch their carbohydrate intake.
Calcium - Regular yogurt has about three times the calcium of Greek yogurt. Both are still considered good sources of calcium, but women who don't get enough calcium from other foods may want to stick to regular yogurt for its bone-building benefits.
Sodium - Greek yogurt has half the sodium of regular yogurt.
Calories - Plain, nonfat versions of Greek and regular yogurt have a similar calorie count per serving, but added sugars can significantly increase the calories of either variety.
Texture - Greek yogurt is much thicker and creamier than regular yogurt because it's strained more. Greek yogurt can also be used in cooking as it does not curdle when heated like regular yogurt.
Cost - Unfortunately, you'll likely spend twice the money on Greek yogurt. This is largely due to escalating customer demand, as Greek yogurt's taste, texture, and great nutritional profile keep consumers coming back in droves. Greek yogurt also costs more because the extra straining requires much more milk, so it's a more concentrated source of protein.
Although most people snack on yogurt, don't underestimate its versatility. Both types of yogurt can be used as lower-calorie substitutes for fatty ingredients. Swap out eggs and oil in baked goods for Greek yogurt, or use either yogurt type in place of full-fat sour cream, heavy cream, mayonnaise, or cream cheese in recipes. Both types can also be used in place of other high-calorie ingredients in dips, sauces, salad dressings, smoothies, and desserts.
Yogurt is often touted as an ideal health food, and it can be if you choose the right kind. As with both Greek and regular yogurts, be sure to choose low-fat or nonfat varieties, and opt for those with little to no added sugar, as this ups the calorie count.
Boom! So there you have it. There is no real clear winner, so the choice to which you pick is yours, as both are good for you. In case you were curious, I'm on Team Greek lol.
Yogurt comes from milk that has had healthy bacteria added, causing it to ferment. During this process, yogurt thickens and takes on a slightly tangy taste. Yogurt is then strained through a cheesecloth, which allows the liquid whey part of milk to drain off. Regular yogurt is strained twice, while Greek yogurt is strained three times to remove more whey (leaving a thicker consistency).
While all yogurt provides numerous health benefits (including probiotics), the nutritional stats for Greek yogurt and regular yogurt do differ. Here's how the two stack up:
Protein - Greek yogurt has almost double the protein of regular yogurt. Eight ounces of Greek yogurt has about 20 grams of protein, whereas regular yogurt provides around 11-13 grams. Greek yogurt's high protein content makes it a favorite among people trying to manage their weight as it helps ward off hunger.
Carbohydrates - Greek yogurt has fewer carbohydrates than regular yogurt. This could be beneficial to diabetics, who have to watch their carbohydrate intake.
Calcium - Regular yogurt has about three times the calcium of Greek yogurt. Both are still considered good sources of calcium, but women who don't get enough calcium from other foods may want to stick to regular yogurt for its bone-building benefits.
Sodium - Greek yogurt has half the sodium of regular yogurt.
Calories - Plain, nonfat versions of Greek and regular yogurt have a similar calorie count per serving, but added sugars can significantly increase the calories of either variety.
Texture - Greek yogurt is much thicker and creamier than regular yogurt because it's strained more. Greek yogurt can also be used in cooking as it does not curdle when heated like regular yogurt.
Cost - Unfortunately, you'll likely spend twice the money on Greek yogurt. This is largely due to escalating customer demand, as Greek yogurt's taste, texture, and great nutritional profile keep consumers coming back in droves. Greek yogurt also costs more because the extra straining requires much more milk, so it's a more concentrated source of protein.
Although most people snack on yogurt, don't underestimate its versatility. Both types of yogurt can be used as lower-calorie substitutes for fatty ingredients. Swap out eggs and oil in baked goods for Greek yogurt, or use either yogurt type in place of full-fat sour cream, heavy cream, mayonnaise, or cream cheese in recipes. Both types can also be used in place of other high-calorie ingredients in dips, sauces, salad dressings, smoothies, and desserts.
Yogurt is often touted as an ideal health food, and it can be if you choose the right kind. As with both Greek and regular yogurts, be sure to choose low-fat or nonfat varieties, and opt for those with little to no added sugar, as this ups the calorie count.
Boom! So there you have it. There is no real clear winner, so the choice to which you pick is yours, as both are good for you. In case you were curious, I'm on Team Greek lol.
Tuesday, March 18, 2014
Vancouver, BC TED Conference to be live streamed at 24 locations for free viewing
So by now, I'm sure you've heard the news (even your dog has heard it), the international TED2014 conference will be coming to town next week. That is exciting news for our growing city.
This is the 30th anniversary of TED, and is the first time it is being held in Vancouver.
If by chance your new to TED, here is a short break down: TED is a nonprofit devoted to spreading ideas, usually in the form of short, powerful talks (18 minutes or less). TED began in 1984 as a conference where Technology, Entertainment and Design converged, and today covers almost all topics — from science to business to global issues — in more than 100 languages. Meanwhile, independently run TEDx events help share ideas in communities around the world. To check out more, visit there website at www.ted.com
“We’re thrilled to welcome TED to Vancouver and look forward to the range of innovative ideas and debate that will emerge from the week-long talks and presentations,” said Mayor Gregor Robertson. He continues to say “Whether you’re a long-time TED fan or someone learning about it for the first time, you will have the opportunity to watch some of the world’s top minds present their ideas in community spaces across Vancouver.”
TED is now sold out, but that doesn't mean you can't watch it live. Everyone of else that didn't dish out for a $7,500 - $125,000 ticket will still have the opportunity to watch the event for free at live web streaming locations throughout the city.
The web stream will run during the day starting Monday, March 17 through Friday, March 21 at the following locations:
This is the 30th anniversary of TED, and is the first time it is being held in Vancouver.
If by chance your new to TED, here is a short break down: TED is a nonprofit devoted to spreading ideas, usually in the form of short, powerful talks (18 minutes or less). TED began in 1984 as a conference where Technology, Entertainment and Design converged, and today covers almost all topics — from science to business to global issues — in more than 100 languages. Meanwhile, independently run TEDx events help share ideas in communities around the world. To check out more, visit there website at www.ted.com
“We’re thrilled to welcome TED to Vancouver and look forward to the range of innovative ideas and debate that will emerge from the week-long talks and presentations,” said Mayor Gregor Robertson. He continues to say “Whether you’re a long-time TED fan or someone learning about it for the first time, you will have the opportunity to watch some of the world’s top minds present their ideas in community spaces across Vancouver.”
TED is now sold out, but that doesn't mean you can't watch it live. Everyone of else that didn't dish out for a $7,500 - $125,000 ticket will still have the opportunity to watch the event for free at live web streaming locations throughout the city.
The web stream will run during the day starting Monday, March 17 through Friday, March 21 at the following locations:
Public plazas
- BC Place Stadium, Terry Fox Plaza, Jumbotron outside, Vancouver
- Grouse Mountain, 6400 Nancy Greene Way, North Vancouver
Libraries
- Vancouver Public Library, 350 West Georgia Street, Vancouver
- Surrey City Centre Library, 10350 University Drive, Surrey
- Douglas College’s New Westminster Campus (Main Concourse)
- North Vancouver District Public Library, 1277 Lynn Valley Road, North Vancouver
- Port Moody Public Library, 100 Newport Drive, Port Moody
- Richmond Public Library, 100 – 7700 Minoru Gate, Richmond
- Coquitlam Public Library, 575 Poirier Street, Coquitlam
Colleges/universities
- British Columbia Institute of Technology, 3700 Willingdon Avenue, Burnaby
- CityStudio, 1800 Spyglass Place, Vancouver
- Corpus Christi College, 5935 Iona Drive, Vancouver
- Douglas College, 700 Royal Avenue, New Westminster
- Kwantlen Polytechnic University, 12666 72 Avenue (Cedar 1240), Surrey
- Langara College Library,100 West 49th Avenue, Vancouver
- Simon Fraser University, 8888 University Drive, Burnaby
- The University of British Columbia, Vancouver
- UBC Scarfe Building, 2125 Main Mall, Vancouver
- UBC Cecil Green Park Coach House, 6323 Cecil Green Park Road
- UBC Life Sciences Centre, 2350 Health Sciences Mall, Room 1372
- UBC Sauder School of Business, Angus Building, 2053 Main Mall, Room 165
- UBC Sauder School of Business, Robson Square
- Makerspace at the UVic Tech Park, 4a-4476 Markham Street, Victoria
Non-profits and community centres
- Potluck Café Society, 30 West Hastings Vancouver
- Trout Lake Community Centre, 3360 Victoria Drive, Vancouver
Monday, March 17, 2014
Homemade Coconut Butter!
Before I begin this post, I just want to say sorry for my lack of posts lately. Life is just crazy busy right now (guess, that is a good thing though lol). Anyways, I do believe this posting will make up for my procrastination (especially in the $ department).
Anybody that knows me will tell you, I love my coconuts. With that said, coconut butter is an essential must have in my kitchen. In case you didn't know, coconut butter can be used in a number of ways. It can be used in your favorite baked goods or sauces (as a replacement for butter) or as spread on your toast (my personal favorite). I'm sure you can find other uses for it as well. Now, it should be noted that coconut butter is not the same as coconut oil. Coconut butter is made from the oils and meat of the coconut. Image all that nutritional goodness.
If you are new to coconuts, let me be the first to tell you that the health benefits of coconuts are massive. Keeping this with coconut butter, some of the benefits are as listed - It is known to improve your skin and hair, giving them a more nourished appearance. Helps maintain weight by providing immediate energy with fewer calories than other fats. For the women readers, I'm always looking out for you ladies lol, it is also known to reduce the craving for sweets. That's right, the notorious "sweet tooth", reduced! What's not to like about coconut butter?!?!
It's not over yet. Like always, I saved the best for last, it is an antimicrobial (from the oils). What does that mean, it kills bad bacteria and fungi found inside the body. Boom! Mind blown away lol.
Alright, lets get started. You will be surprised at how easy it is to make coconut butter. And, how inexpensive it is to make. All you need is dehydrated (unsweetened) coconut flakes, which can easily
found in the bulk section of your grocery store, and a food processor. Seriously.
1 cup of coconut flakes made me about a hockey puck size of butter. It also cost me less than a buck. True Story.
Depending on the size of you food processor, place as much coconut flakes in and process for approximately 8-10 minutes. Depending on your food processor you may want to do two 4-5 minute sets so it doesn’t burn out your motor.
You will know you are finished when the contents inside are a milky, watery consistency.
Pour the liquid into a glass jar with a tight lid. The mixture will solidify over about 45-60 minutes. You may want to store in fridge to speed up this step. With that said, you don’t need to keep this in the fridge, it will keep as is for months in at a solid state at room temperature. That is all. Enjoy! Till next time!
Anybody that knows me will tell you, I love my coconuts. With that said, coconut butter is an essential must have in my kitchen. In case you didn't know, coconut butter can be used in a number of ways. It can be used in your favorite baked goods or sauces (as a replacement for butter) or as spread on your toast (my personal favorite). I'm sure you can find other uses for it as well. Now, it should be noted that coconut butter is not the same as coconut oil. Coconut butter is made from the oils and meat of the coconut. Image all that nutritional goodness.
If you are new to coconuts, let me be the first to tell you that the health benefits of coconuts are massive. Keeping this with coconut butter, some of the benefits are as listed - It is known to improve your skin and hair, giving them a more nourished appearance. Helps maintain weight by providing immediate energy with fewer calories than other fats. For the women readers, I'm always looking out for you ladies lol, it is also known to reduce the craving for sweets. That's right, the notorious "sweet tooth", reduced! What's not to like about coconut butter?!?!
It's not over yet. Like always, I saved the best for last, it is an antimicrobial (from the oils). What does that mean, it kills bad bacteria and fungi found inside the body. Boom! Mind blown away lol.
Alright, lets get started. You will be surprised at how easy it is to make coconut butter. And, how inexpensive it is to make. All you need is dehydrated (unsweetened) coconut flakes, which can easily
found in the bulk section of your grocery store, and a food processor. Seriously.1 cup of coconut flakes made me about a hockey puck size of butter. It also cost me less than a buck. True Story.
Depending on the size of you food processor, place as much coconut flakes in and process for approximately 8-10 minutes. Depending on your food processor you may want to do two 4-5 minute sets so it doesn’t burn out your motor.
You will know you are finished when the contents inside are a milky, watery consistency.
Pour the liquid into a glass jar with a tight lid. The mixture will solidify over about 45-60 minutes. You may want to store in fridge to speed up this step. With that said, you don’t need to keep this in the fridge, it will keep as is for months in at a solid state at room temperature. That is all. Enjoy! Till next time!
Monday, February 24, 2014
Recipes when I feel like it: Ziggy Dry Rub Mix
A goal of mine this year is to rid my body of condiments (you know, that stuff sitting on your fridge door and middle grocery store aisle lol). Many reasons as to why - the main reasons, they can be pricey and majority of them contain high amounts of sugar (something I want to limit in my body). Exploring a few options, I concluded that I am finally ready to explore the world of herbs and spices. Needless to say, I have been busy in the kitchen as of late. Here's one of my favorite dry rub recipe so far. Simple to assemble, simply gather the various ingredients and mix together the desired amounts in a container or bag.
Ingredients:1 TBS Paprika
1/2 TBS Chili Powder
1 TSP Cayenne Pepper
2 TSP Ground Black Pepper
1 TBS Garlic Powder
1 TBS Sea Salt
1 & 1/4 TSP Dried Oregano
1 & 1/4 TSP Dried Thyme
Goes great on most meats (especially chicken) and stir-frys.
Fair warning: this dry rub contains a mild kick. Nothing you can't handle lol
Enjoy! Feel free to share with me your favourite recipes with me :)
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