How to Exercise Safely in the Heat

 

image-blog-PGX-How to Exercise Safely in the Heat-20160719During the sunny days of summer, a lot of people like to take their workouts outside. But with all that glorious sunshine also comes the heat, and the need to be extra cautious and smart about the way you exercise out of doors.

Follow these five tips on how to exercise smartly and safely outside during the summer:

1. Avoid the Hottest image-pgx-blog-pointer-icon-sun-20160720Times of the Day

One of the simplest things you can do to exercise smartly in the summer is to avoid the hottest parts of the day.

Usually, the hottest point of the day is the early to late afternoon – when the sun is blazing above – but a quick glance at your local weather forecast should help pinpoint more exact times.

Ideally, you’re able to schedule your workout in the morning, before it gets too hot, or in the evening once it’s started to cool off a little.

image-pgx-blog-pointer-icon-caprun-201607202. Pick the Right Clothing and Accessories

Opt for lightweight, light coloured, breathable clothing. If you’re going to be working up a sweat, look for tops and bottoms that are designed to wick away sweat and moisture, and have vents or mesh built in. And don’t forget about your feet! Make sure your socks are also moisture wicking, light, and comfortable.

You’ll also want to invest in a good hat. Look for something made from light materials, with a decent brim, and vented panels that will allow for air flow and help to keep you cool. And don’t forget to protect your face and other bare limbs with sunscreen!

image-pgx-blog-pointer-icon-h20bottle-201607203. Have Water On-Hand

This should really go without saying, but water is a must-have when exercising in the heat. If you’re worried about a water bottle being cumbersome, you can buy belts that hold little water bottles in them while you workout. You can also buy slim, lightweight water bottles that are easy to hold if you’re doing an exercise like running, where your hands aren’t required.

If you’re worried about a water bottle being cumbersome, you can buy belts that hold little water bottles in them while you workout. You can also buy slim, lightweight water bottles that are easy to hold if you’re doing an exercise like running, where your hands aren’t required.

You can also pour a little water over your head, neck our shoulders to help you cool down.

image-pgx-blog-pointer-icon-shaderun-201607204. Pick a Shaded Route/Spot

Finding a workout spot or route  that is partially or fully shaded is a great option to keep cool. Parks, rural areas, and local athletic fields are a great choice, as they often provide wide open areas and trails that offer shade.

 

image-pgx-blog-pointer-icon-stretch-201607205. Cool Down

A 10–15 minute cool down will help naturally bring your temperature back down after exercising in the heat. To cool down, take a slow walk for 10–15 minutes while sipping on some water.

To cool down, take a slow walk for 10–15 minutes while sipping on some water. Add in a few upper and lower body stretches afterward, and you’re good to go!

Working out in the heat of summer can be a fun and rewarding way of keeping in shape. Just remember to be thoughtful of your body and how you’re feeling during the exercise.

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How to Make the Most out of Your Treadmill

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A treadmill can offer a great workout; they keep you at a consistent, controlled walking or running pace, can be done indoors, and can be modified to focus on specific exercise goals.

Many people have a love/hate relationship with treadmills. When it’s rainy and cold treadmills are awesome, but when it’s warm and sunny who wants to be stuck running inside when they could be getting their workout outside.

When jumping on the treadmill begins to feel like just another boring workout, try some of these ideas to shake up your routine and make the most of your treadmill:

HIIT the Treadmill!

Consistent running or walking can get boring, so it’s a great idea to spice up your treadmill workout every now and then with circuits and new movements, like this HIIT cardio circuit:

Please ensure that you have been cleared by your doctor for cardio exercise prior to doing this workout.

HIIT Cardio Treadmill Workout

  • 23 min fast walk (warm up)
  • 1 minute at 5.0 speed
  • 30 seconds at 4.0 (slow jog)
  • 1 minute at 6.0 speed
  • 30 seconds at 4.0 (slow jog)
  • 1 minute at 6.5–7.0 speed
  • 30 seconds at 4.0 (slow jog)
  • 30 seconds at 3.0 (walk)
  • Repeat steps 2, 3, and 4

image-pgx-blog-point-20160502Shake Up Your Moves

If you’ve been sticking to simply walking and running on your treadmill, it may be time to shake things up! Here are three movements I love to do with clients that you can try:

 

1. Walk Backwards

Walking backwards puts more pressure on your quads and calves, which generally take a back seat when walking (glutes and hamstrings are more so used for walking). For an even bigger challenge, increase the incline!

2. Side Steps

Side stepping focuses more on your hips and inner/outer thighs. It’s a fun way to add a little variety and flavour to your routine, with the benefit of focusing on different parts of your legs.

3. Hold Your Arms Up

Holding your arms above your head can elevate your heart rate while also giving your upper body a great workout. For an added challenge, try adding light weights, or moving your arms in a circular motion.

Whether you like a steady walking pace, a major incline, or a decline jog, a treadmill can be the source of many great workouts  not just walking and running!

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6 Healthy and Simple Bread Swaps You’ll Love

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I confess, I’m rather fond of bread – perhaps a little too fond. I grew up making bread with my mother and it’s still one of my favourite culinary pastimes, especially as it makes my house smell wonderful! But while I love bread, it’s not something I should be eating all the time, which has led me to wonder, what are some creative and healthy bread swaps?

Eating less bread opens you up to enjoy a more varied and nutritious diet. In addition to crowding out many more nutrient-rich foods, even whole wheat bread can be high on the glycemic index, putting a demand on insulin production.

High-gluten bread can also pose something of a challenge to people who are sensitive to gluten and wheat. Sourdough bread (where the flour is already partially digested through fermentation) may be a good option for some people who struggle to digest other types of bread, but who still want their bread fix.

6 Healthy and Simple Bread Swaps

If you’re like me and are a little too reliant on bread as a dietary staple, try the following six ideas to help cut down on bread and improve your nutrient intake:

image-pgx-blog-point-201605021. Corn Tortillas

A fantastic wheat-free replacement for bread, and much lower in calories, corn tortillas can be used to make salad and vegetable wraps, burritos, and even burgers! Corn tortillas are so versatile, you can even transform them into oven-baked tortilla chips, perfect for dipping in hummus and salsa.

 

2. Sweet Potatoes

In a pinch, two slices of baked sweet potato can be used in place of a burger bun, providing a healthy dose of the antioxidant beta-carotene in the process. You could also use sweet potatoes and oat or rice flour to make delicious wheat-free bread.

3. Cucumber Halves

Slicing an English cucumber lengthways and then scooping out the flesh leaves you with an excellent vessel into which all your typical sandwich fixings fit perfectly. Pop the halves of the cucumber together and you have a refreshing sandwich!

4. Leafy Greens

Large leaves of iceberg lettuce, romaine, little gem, flat kale, or cabbage can make an excellent alternative to slices of bread when making a sandwich or wrap, significantly cutting calories and carbohydrates.

5. Stuffed Veggies

Eggplant, bell pepper, and large mushrooms, such as portobellos, are excellent bread alternatives and can be easily stuffed with mashed pesto tofu; rice or quinoa and veggies; a mixture of ground nuts, herbs, and onions; or chickpea and tahini mash as a rustic hummus filling.

6. Overnight Oats or Savoury Oatmeal

If toast is your go-to breakfast food, it can be hard to think of alternatives that are just as easy, delicious, and filling first thing in the morning. Don’t worry! Overnight oats offer a simple, tasty, and nutritious breakfast that you make the night before and can grab on the way out the door. Here’s how:

  1. Mix a half cup of oats with a cup of almond milk
  2. Add a tablespoon of chia seeds, a mashed banana, and a dash of cinnamon and maple syrup for extra sweetness
  3. Leave in an airtight container in the refrigerator overnight

Savoury oatmeal, with bok choi, sesame oil, sliced carrots, tamari, puffed tofu, garlic, and ginger is also a delicious alternative to a full English breakfast with toast.

image-pgx-blog-point-20160502For a true bread-like option, you might consider making Ezekiel bread using sprouted grains and legumes, including millet, spelt, and lentils. Not only do the sprouted ingredients add extra nutrients and beneficial bacteria, they’re also more easily digested. Some bakeries and grocery stores carry sprouted bread, or you can make your own!

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4 Grab-And-Go Meals To Shut Down Your Hunger

grab-and-go meals to shut down your hunger

Life is busy! Some days there’s just no time to sit down to eat. But that’s no excuse to skip a meal. Eating regular meals and snacks is vital to maintaining a healthy weight, feeling alert, and keeping healthy blood sugar levels already within the normal range.

When your commitments are scheduled back-to-back, prepare one of these 4 quick and healthy grab-and-go meals:

1. Pita Pocket Salad

Pita pockets are on of the ultimate grab-and-go meals! With the right ingredients on hand, you can make this satisfying sandwich in under three minutes! Here how:

  1. Open the pita into a pocket
  2. Stuff with fresh salad greens
  3. Throw on a lean source of protein, such as sliced chicken breast or tofu cubes
  4. Top with a healthy dressing, such as tzatziki, hummus, or guacamole

image-pgx-blog-point-201605022. Hard Boiled Eggs and Veggies

Eggs are a rich stash of nutrients, including protein, choline, iron, and vitamins A and D. When you hard boil them, you get a satisfying, portable meal item. Pair hardboiled eggs with fresh vegetable sticks, such as carrots and cucumbers, for added fibre, vitamins, and minerals.

3. Oatmeal Parfait Mason Jars

Oatmeal isn’t just for breakfast—although it sure makes a good one! MakBlog-PGX-20160407-Lister-4-Quick-&-Healthy-Meals-You-Can-Eat-on-the-Goe oatmeal one of your go-to grab-and-go meals by stocking your fridge with oatmeal parfait mason jars. Simply combine these ingredients in a bowl:

  • ¾ cup Greek yogurt
  • 1/3 cup rolled oats
  • 1 tbsp. chia or flax seeds
  • 2 tbsp. soy milk

Pour half into a jar, then top with 2/3 cup fresh or frozen berries, and the remaining oat mixture. Store in the refrigerator until you need a meal on-the-go.

 

image-pgx-blog-point-201605024. PGX Protein Shake

Protein drinks are one of the easiest ways to satisfy hunger while commuting or running errands in your vehicle. Try this recipe for Nut Butter Chocolate Smoothie. It’s made with *PGX® Satisfast™ Rich Chocolate, which contains natural source whey protein.

No matter where you eat, make sure all your meals supply enough protein and fibre to keep you full and on track.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

 

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The Importance of Electrolytes

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A host of sports drinks and rehydration products are marketed as a rich source of electrolytes, to the point where these products have become subject to parody (see the movie ‘Idiocracy’, for example). So it makes sense to wonder if electrolytes live up to the hype and why exactly, we need them.

What is an Electrolyte?

As you may remember from school biology classes, electrolytes are electrically charged minerals that are essential for human health. Some of the most common ones include:

  • sodium
  • potassium
  • calcium
  • magnesium
  • chloride
  • phosphorous

image-pgx-blog-point-20160502Why Do We Need Them?

Electrolytes are needed for proper muscle function and nerve signalling, and to control what goes in and comes out of our cells, including water. Without the right balance of electrolytes, cells begin to lose water and let in toxins.  They also help keep a healthy blood pH and normal healthy bone function and other essential physiological processes.

Maintaining Electrolyte Balance

Electrolytes are lost when we sweat and when we go to the bathroom, although our kidneys are usually pretty good at conserving them as needed. In order to maintain levels of electrolytes in our blood and tissues, we have to drink fluids that contain these minerals or get them from our food.

Water itself does not contain electrolytes and drinking too much water without enough electrolytes can cause an imbalance. In fact, by ensuring a good intake of electrolytes, it is possible to keep hydrated more efficiently with less water, which could give athletes a competitive edge, save time in emergency situations, and help to conserve water.

To stay properly hydrated, we usually just need to drink plenty of water and eat fresh fruits and vegetables, healthy whole grains, nuts, seeds, pulses and legumes, all of which contain a variety of essential minerals, including electrolytes.

However, when hot weather, intense exercise or anything else causes us to lose a lot of fluids, a ready-made electrolyte product can be useful. Try mixing up this delicious PGX Coconut Blast SatisFast shake to have on hand.

image-pgx-blog-point-20160502Not Just for Athletes

Electrolyte drinks, powders and other products are not just designed for professional athletes, but for everyday gym-goers and people who live in a hot climate. In fact, electrolyte products are often used by firefighters tackling wildfires, as well as by anyone engaged in strenuous work, especially in the intense heat.

Staying properly hydrated and keeping our electrolyte levels balanced supports good health, but watch out for ready-made drinks that contain large amounts of sugar, as well as artificial sweeteners, flavourings, colours and preservatives. Instead, choose natural products such as coconut water to replace lost minerals as part of an overall balanced diet.

Anyone taking medications that affect levels of potassium, calcium or other electrolytes, or who has high blood pressure should check with their health care practitioner prior to using products containing electrolytes.

Reference
Cuddy, J.S., Ham, J.A., Harger, S.G., et al., (2008). Effects of an Electrolyte Additive on Hydration and Drinking Behavior During Wildfire Suppression. WEM, 19:172-180.

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Post-Baby Exercise: Getting Started

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Easing back into exercising post-baby can be tough – you’re figuring out your new life, you’re likely sleep-deprived, and you’re taking care of a brand new, tiny human! – but I promise that getting your body moving again will feel great. Remember that your body is probably not going to move like it used to, so be patient with it, and prepare for your first post-baby exercise to be something easy and low-key. Before getting started, please ensure your doctor has cleared you for exercise.

Here are my suggestions for easing back into a post-baby exercise routine:

Start With Walking

Start your post-baby exercise journey with a low impact exercise like walking. Your body has been through a lot, and you want to make sure you go easy on yourself when you start working out again. Walk a mile and see how your body feels before continuing on.

When you give birth, your core and pelvic muscles can get compromised. Walking can help restore function to these muscles in a safe and practical way.

A great thing about walking is that you can take your baby with you – a nice stroller ride can soothe your child to sleep! It also gets you both out of the house for some fresh air and a change of scenery. Try making walking a part of your new, daily routine.

Exercise Videos

Getting out of the house for scheduled classes, or even impromptu drop-ins, is probably not likely during those first few months. Hello, exercise videos!

The great things about exercise videos are the variety of workouts you can do; yoga, pilates, zumba, there’s something for every interest and level. Because your core and abs will need a lot of work, focusing on low-impact workouts, including pilates and yoga, will be beneficial to your body.

I am a huge fan of exercising at home; there’s hassle-free parking, no line for the shower and you can fit it in when it works best for your schedule. Babies take awhile to settle into a schedule, so working out at home when the opportunity arises is a great option to have.

HIITM (High-Intensity Interval Training)

Moms don’t have a lot of time for themselves. When you’re feeling ready to  amp up your exercise output (and you have been cleared by your doctor), high-intensity interval training may be just the thing to satisfy your craving for a more intense workout.

High-Intensity Interval Training utilizes short, quick bursts of energy with short rests periods in between. Getting your heart pumping will burn calories. Even when you’re done with your workout, your body still burns calories, this is known as Excess Post Oxygen Consumption (EPOC).

Here’s a 10 minute HIIT workout you can utilize:

  • 1 minute of jumping jacks | 30 seconds rest
  • 1 minute of push-ups | 30 seconds rest
  • 1 minute of jumps squats | 30 seconds rest
  • Rest 1 minute then start again

Join a Community

Having a good attitude about your body as you start your post-baby exercise journey is important. Find a support system to share stories, tips, and new mom experiences with. Mom fitness groups are all over the place! A quick search on-line can have you joining a like-minded, supportive community of Mom’s all working toward feeling healthy after pregnancy.

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Smoothies That are Good for You

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Are smoothies good for you? They can be. With the right ingredients, you can pack a wealth of vitamins, minerals, antioxidants, fibre, and protein into each delicious smoothie – without adding sweeteners or bad fats.

Follow these 5 tips and every smoothie you make will be truly good for you:

1. Balance the Fruit to Veggie Ratio

Sure, fruit has outstanding health benefits, but eating too much can skyrocket your sugar intake. Balance out the fruit in your smoothie with vegetables such as kale, spinach, cucumber, squash, yam, or pulses. Aim for a 2:1 ratio of vegetables to fruit.

2. Use Unsweetened Ingredients

When including dairy or non-dairy alternatives, keep your smoothie’s sugar content down by choosing unsweetened, unflavoured varieties. This means using plain yogurt instead of flavoured and “unsweetened” soy milk instead of “original.”

3. Add an Extra Source of Fibre

Take the fibre in your smoothie to a level beyond what the fruit and vegetables contribute. Adding a scoop of SlimStyles® PGX® Granules or a tablespoon of chia, hemp, or ground flax seeds will help keep you full and even more satisfied.

4. Include Protein

When you drink a smoothie after your workout it should contain protein to help your body recover. Greek yogurt, nut butter, and tofu are also sources of protein that create a smooth texture, while cooked quinoa, lentils, and black beans add protein and extra fibre.

5. Control Your Portion

When food is healthy it’s easy to rationalize a large portion; however, you’re better off sticking to a serving size that’s suitable for your caloric needs. As a guide, Health Canada’s reference amount for smoothies is 250 ml (1 cup) per serving.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

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The Health Benefits of Eggplant

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The peculiarly shaped eggplant may have been associated with madness in Renaissance England, but fortunately for us, modern science has revealed that this rather strange looking vegetable is highly nutritious. Eggplants contain plenty of fibre and are packed with phytonutrients, including some rare antioxidants. Let’s take a closer look at all the benefits eggplant has to offer:

Antioxidants

Nasunin is concentrated in the skin of purple eggplants, where it protects the vegetable from the sun’s rays and from environmental damage (Azuma et al., 2008). So far, Nasunin has only been found in eggplant, purple radish, red turnip and red cabbage. 

Research suggests that nasunin can help improve antioxidant activity in human cells, giving it a role to play in guarding against oxidative damage and associated health conditions. In one study, nasunin was found to protect colon cells from DNA damage in a dose-dependent manner (Jing et al., 2015). In another study, nasunin and petunidin 3RGc5G, another anthocyanin in eggplants, demonstrated excellent free radical scavenging abilities (Azuma et al., 2008).

Nasunin has also shown antiangiogenic activity, meaning that it may help to prevent the growth of blood vessels required to feed tumour growth (Matsubara et al., 2005). Antioxidants like nasunin have also been seen to help protect heart muscle cells (Das et al., 2011), while glycoalkoloids, namely a-solamargine and a-solasonine (found in eggplant and other Solanaceous vegetables), have been found to inhibit the growth of cancer cells in the laboratory and in animals (Friedman, 2015).

In addition to their anthocyanin content, eggplants contain chlorogenic acid, another antioxidant compound that may help to maintain healthy cholesterol levels already within the normal range (Hao et al., 2016). Chlorogenic acid comprises between 70% and 90% of the total polyphenol content of eggplants (Gramazio et al., 2014), and some research suggests that this nutrient supports healthy cellular DNA replication and immune health in humans (NCBI, 2016).

Nutrients and Fibre

Eggplants also contain vitamin C, folate and other B vitamins, beta-carotene, calcium, magnesium, potassium and phosphorus. These nutrients support immune function, bone health, muscle function, heart health and overall health.

Like most vegetables, eggplants are also high in fibre, meaning they can help you to feel full while maintaining a healthy body weight. Dietary fibre also helps to keep the digestive tract healthy for proper elimination of toxins.

Cooking with Eggplant

There’s no doubt that eggplants can be a little intimidating, given the range of shapes, sizes and colours available. It’s easy to get the hang of cooking with eggplants, though, and they are often found in Italian and Lebanese cuisine, where they work well with rich tomato sauces, basil, oregano and tahini.

Two of the simplest ways to cook eggplant are to slice it and fry it or, to cut it in half and bake it with olive oil, salt and pepper.  Eggplant is also a great addition to salads as the flesh of the vegetable soaks up dressings and oils to become rich and succulent.

Some people swear by halving or slicing eggplants, salting the flesh to draw out some of the bitterness and excess liquid and then rinsing after half an hour to an hour before cooking as desired. For younger, firmer and smaller eggplants this may not be necessary as these are less likely to contain large, bitter seeds.

Eggplants should be stored at about 50° F (10° C), so it is usually best to keep them refrigerated. Intact, unbruised eggplants will typically store well for up to a week. Use sliced, cut or bruised eggplant faster. To reduce food waste, consider baking, pureeing and freezing excess eggplant for later use in soups or stews.

One of my favourite ways to eat eggplant is to make roasted vegetable couscous. This dish is packed with flavour and nutrients and can be prepared in advance and eaten cold, making it ideal for picnics, potlucks and for a healthy midweek lunch.

Roasted Vegetable Couscous

Serves four as a side dish or two as a main

  • 3 cups of whole wheat couscous (cooked)
  • 1 cup of chickpeas (cooked)
  • 2 small to medium eggplants (dark purple)
  • 2 medium sized red peppers
  • 2 medium or 1 large tomato (beefsteak is ideal)
  • ¼ cup olive oil
  • 1 medium red onion, finely diced
  • 1 cup fresh chopped Italian parsley
  • 2 cloves of fresh garlic, minced
  • Fresh lemon juice
  • Salt and pepper

Instructions:

  1. Preheat the oven to 400°F. Place the eggplant on a baking tray and prick several times with a fork or sharp knife. Roast for 45 minutes to an hour, rotating two to three times. In a baking pan, roast the peppers for 45 minutes and the tomatoes for 30 minutes.
  2. Remove the peppers from the oven and seal in a brown paper bag. Let them cool for twenty minutes; this will make it easier to remove the charred skins. Use this time to cook the couscous if you haven’t already.
  3. Halve the eggplant and scoop out the flesh. Chop into pieces around an inch in size. De-seed the tomatoes and chop these into similarly sized pieces. Add the chopped vegetables to the couscous.
  4. Peel the skins off the peppers and chop these into inch-sized pieces, removing the seeds and stems. Add these to the couscous mixture.
  5. Add all the remaining ingredients and mix, seasoning to taste. Eat right away with flatbread, or let cool and then refrigerate for use within 24 hours.

References

Azuma, K., Ohyama, A., Ippoushi, K., et al. (2008). Structures and antioxidant activity of anthocyanins in many accessions of eggplant and its related species. J Agric Food Chem, Nov 12;5621):10154-9.

Das, S., Raychaudhuri, U., Falchi, M., et al. (2011). Cardioprotective properties of raw and cooked eggplant (Solanum melongena L). Food Funct, Jul;2(7):395-9.

Friedman, M. (2015). Chemistry and anticarcinogenic mechanisms of glycoalkaloids produced by eggplants, potatoes, and tomatoes. J Agric Food Chem, Apr 8;63(13):3323-37.

Gramazio, P., Prohens, J., Plazas, M., et al. (2014). Location of chlorogenic acid biosynthesis pathway and polyphenol oxidase genes in a new interspecific anchored linkage map of eggplant. BMC Plant Biol, Dec 10;14:350.

Hao, S., Xiao, Y., Lin, Y., et al. (2016). Chlorogenic acid-enriched extract from Eucommia ulmoides leaves inhibits hepatic lipid accumulation through regulation of cholesterol metabolism in HepG2 cells. Pharm Biol, Feb;54(2):251-9.

Jing, P., Qian, B., Zhao, S., et al. (2015). Effect of glycosylation patterns of Chinese eggplant anthocyanins and other derivatives on antioxidant effectiveness in human colon cell lines. Food Chem, Apr 1;172:183-9.

Matsubara, K., Kaneyuki, T., Miyake, T., & Mori, M. (2005). Antiangiogenic activity of nasunin, an antioxidant anthocyanin, in eggplant peels. J Agric Food Chem, Aug 10;53(16):6272-5.

National Center for Biotechnology Information. PubChem Compound Database; CID=1794427, https://pubchem.ncbi.nlm.nih.gov/compound/1794427 (accessed Jan. 26, 2016).

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Muscle Gain and Weight Loss

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Have you been faithfully sticking to an exercise regimen fuelled by your weight loss goals, only to find that you’re actually gaining weight? While your instinct may be to feel disheartened, there may be a very good reason behind it – muscle gain!

Weight vs Fat

The important thing to note is that weight and fat are not the same. By toning up and getting stronger you may end up weighing a little more while looking and feeling much healthier. Of course, it’s all too easy to hop on the scale and mark your ‘progress’ by watching your weight drop, but if you’re losing muscle and water weight, this isn’t a cause for celebration.

The weight of our bodies is made up of muscle, ligaments, bones, organs, fat and water. To be healthy, you really don’t want to be losing bone mass, muscle mass or too much water. Instead, focusing on losing a little fat may help support overall good health.

The Weight of Muscle

It takes consistent exercise and good dietary habits to start burning off excess fat stores. In contrast, we lose water weight rapidly and muscle mass more easily than fat. Sudden drops in weight after beginning an exercise regimen are usually, therefore, an indication of lost muscle and water, while more linear, steady weight loss suggests healthy, sustainable fat loss.

The trouble is, any losses in fat may be counteracted (weight-wise) by enhanced muscle growth, meaning that many people experience an initial drop in weight followed by little, if any, change on the scale, or even a steady increase. This is because the main storage form of fuel in the muscles is glycogen, and each gram of glucose (which is converted to glycogen) requires about three grams of water for storage. With the average person storing more than 1000 grams of glycogen, strong, healthy muscles can make up a significant amount of body weight.

Low Carb Diets

People who go on an intensely low carbohydrate diet do initially lose a lot of weight as this depletes glycogen stores and leads to associated water loss. The problem here, however, is that we need that muscle to stay healthy and to continue exercising. Once the initial euphoria of weight loss wears off, it is actually harder to maintain that trajectory because less muscle mass means we burn energy more slowly and are more likely to gain unhealthy weight. A low carb diet may also adversely affect mood and energy, further complicating healthy habits.

Healthy and Sustainable Fat Loss

To achieve healthy and sustainable fat loss it is essential to properly fuel muscles and to encourage the body to burn off fat stores for energy. This may not, however, translate to weight loss, at least in the short-term. Focus instead on listening to your body and enjoying the feeling of improved muscle strength, mobility and performance.

Mix up some aerobic and non-aerobic exercise that you enjoy – lift light weights, swim, cycle, join a local hiking group, or just play soccer with the kids at the weekend. When you start seeing food as good fuel and develop confidence in your ability to cycle to work, run a mile, clamber up a mountain or even just climb a few sets of stairs, this will feel so much better than checking the scale every morning.

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5 Best Exercises for General Fitness

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You know those people in their late seventies who are still killing it in their favourite sport or are running around outside having fun with the grandkids? Those are the people I strive to be like. Health and fitness as we age are so important; it helps to ensure we can continue to enjoy life and all the things it has to offer.

So today we’re going to focus on a few tried and true exercises you can do throughout your entire life. The American Heart Association recommends at least 150 minutes of moderate activity each week; break it down into a goal of 30 minutes of moderate activity 5 times a week and it’s totally doable [1]! For a little incentive on the days you don’t feel like exercise, remember that it’s been proven that people who are physically active and maintain a healthy weight tend to live 7 years longer than those who are not [1]!

1. Swimming

Swimming is a wonderful way to get a full body workout while helping your heart at the same time. Water is 800 times denser than air, allowing for more calories burned and a harder workout inside a pool, than out of it [2]. Plus, it’s easy on the joints, which makes swimming a great exercise for all stages of life.

2. Zumba/Dance Classes

Who doesn’t love to dance their calories off? That’s why Zumba classes are all the rave. Zumba increases coordination, burns calories and is a full body workout that anyone can join in on! Zumba is an easy, fun way to get hooked on a workout.

3. Running

It is entirely possible to be a lifelong runner! To do so, it’s important to maintain a healthy diet, to be a generally good runner (you love running and do it often), rest your body when it’s tired, and make sure every injury you incur is fixed before continuing to run. I’ve seen many marathon runners in their 70’s whose love and passion for the sport has kept them going strong.

4. Pilates

A challenging, yet easy on your body, workout! Not only is pilates a refreshing mind-body workout but it also helps to develop a powerful core, flat abdominals, and a strong back [3]. The founder, Joseph Pilates, believed that people are only as old as their spines.

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5. Yoga

There are so many different forms of yoga, it’s an easy bet there’s something for everyone! Yoga utilizes your own body weight which can be a challenge. What’s especially great about yoga is how easy it is to do on your own. Once you feel comfortable with the moves (and are confident you’re executing them safely and properly) you can practice at home, at a friend’s house, in the woods…wherever feels right! Yoga has also been proven (in relation to other low impact activity) to relieve stress and frustration, and support mood.*

1. Weight Training

Keeping muscles strong throughout your life is important and weight training can help with that. Weight training has been proven to support healthy bones, and even help build new bone [4].* By the time we are 70 we only have 50-55% muscle mass left – weight training can help prevent some of that [4].  If you need help getting started on a weight training program, many local gyms and fitness facilities offer personal trainers who can help put you on a program that’s right for you.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

References:

[1] “Physical Activity Improves Quality of Life.” Physical Activity Improves Quality of Life. American Heart Association, 2 Mar. 2015. Web. 21 Nov. 2015.

[2] “Why Swimming Needs to Be Part of Your Lifestyle.” Swimming.org. N.p., n.d. Web. 21 Nov. 2015

[3] “Pilates.” Benefits of Pilates. Balanced Bodies, n.d. Web. 21 Nov. 2015.

[4] Andrews, Elizabeth. “The Importance of Strength Training as You Age.” ACE Fitness. N.p., n.d. Web. 21 Nov. 2015.

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