Fit Squad Health Info

Here you will find a selection of informative and educational articles to help you make the best nutrition and fitness decisions possible.

The power of RAW food

(scroll down to watch the short documentary 'Reversing Diabetes in 30 days')

What happens following a long session lying in the sun?  Often, we feel sluggish, we may be burnt, and feel less 'perky' than usual.

Now think about food.  What happens when you cook food?  It is affected in the same way that we are when we 'cook' in the sun.  Most foods lose vital enzymes, key nutrients, and are destroyed of much of their goodness when they are exposed to high heats.

The following documentary provides an incredible example of the benefits of raw food, please watch:

REVERSING DIABETES IN 30 DAYS

Here at Fit Squad we recommend a balanced approach to eating - which means including a noticeable amount of raw (uncooked) foods.  Fruits, vegetables, greens, nuts...there are many many options for including raw foods in your diet.

Alkalinity

Alkalinity is a word that most of us have heard, and yet few of us really know its significance when related

to our body.  Put very simply, alkalinity describes the ability of our blood to neutralize or ‘fight’ acids...

The secret behind super-health: Alkalinity Alkalinity is a word that most of us have heard, and yet few of us

really know its significance when related to our body.  Put very simply, alkalinity describes the ability of

our blood to neutralize or ‘fight’ acids.  Acids are destructive substances that wear and tear whatever they

come in to contact with, including your precious internal organs. They can cause a whole host of problems

(weight gain, disease, poor health, fatigue and more!) if allowed to swell within our blood stream.

How can we encourage an alkaline environment?  It is actually very simple.  Fruits and vegetables are alkaline forming, while dairy, processed foods, meat, and refined sugars are acid forming.  Increase consumption of the former and reduce (preferably eliminate) the later.  Avoid coffee and alcohol, but drink water in abundance.  And there is one fruit to always include in your diet….lemon!  Confused? Well, the citric acid found in lemon is neutralized during digestion, giving off an alkaline residue, and this helps to maintain the alkalinity of your system.  Start each day (20 min before consuming food) with a glass of luke-warm water, with the juice of half a lemon, and you will not only encourage an alkaline internal environment but also enhance your digestive system.

Now you’re probably wondering what to include into your diet in order to achieve this optimal alkaline state.  Nutritionally important alkaline minerals include:

• calcium (Ca+),
• potassium (K+)
• magnesium (Mg+)
• sodium (Na+)

When you body is running low on important alkaline minerals, in order to maintain your 7.34 ph it will steal them from other tissues, most commonly bones, and that mineral would of course be calcium.  Since calcium is on of the main constituent minerals in obtaining optimal ph, your bones will suffer and in the long run you increase your chances of osteoporosis and other mineral deficient disease and trust me the list is endless.

The general "rule of thumb" is to eat 20% acid foods and 80% alkaline foods. Avoid the "strongly acid" foods.

• Strongly Acid: meat, fish, soft drinks
• Mild Acid: grains, legumes, nuts
• Acid to Mild Alkaline: fruits, vegetables, berries, dairy, depends. Some fruits, (bananas) due to their high sugar content are more on the slightly acidic side
• Strongly Alkaline: green leafy vegetables, brocoli, spinach

Supplement your diet with alkaline minerals. Here are some great before and after workout shakes to include in your diet which will give you the desired minerals for alkaline balance, proteins, carbs and fats for optimal performance and recovery. Don’t be afraid of good fats.  They are important for metabolic functions, absorption of fat soluble vitamins, A, D, E and K, hormones synthesis, increasing metabolism and a very important energy source.  In the right proportions, whole fats won't make you put on extra pounds.

Pre-workout shake (1-2 hours before a workout):

2tbsp- Hemp seeds- contain essential fats, great complete protein source and lots of minerals- enjoy these seeds a top of anything at any time, has a slightly nutty taste.

1tbsp-agave- natural sweetener, does not cause sugar levels to spike

1tbsp- organic cold pressed coconut oil- Medium chain fatty acid, great for wait loss, the body uses this fat for energy only and NOTHING else.  It’s turned into energy via the liver

1 Banana - natural sugars and potassium

1 tbsp- raw almond butter- good fats, plus minerals

1 scoop – This is optional-St. Francis Mineral Matrix- dehydrated goat whey- this is a great alkaline mineral supplement derived from a food source

1 tbsp- raw cacao (chocolate) – this is considered a great super food filled with good fats, minerals (magnesium), bliss chemicals that increase awareness

ADD WATER FOR DESIRED CONSISTANCY

All ingredients go into blender and blend until smooth

Post workout shake:

Big handful sunflower sprouts- Toronto sprouts located at 720 Bathurst, just south of Bloor- filled with a complete protein source, good fats, alkaline minerals and chlorophyll

2tbsp- Hemp seeds- see before shake or look up online for complete and more detailed nutritional profile

¼ cup blueberries

¼ cup strawberries

¼ cup pineapple …all containing different vitamins, mineral, natural sugars, antioxidants, and enzymes for digestion and inflammation

1 tbsp- ground flax seeds- make sure you grind these before you blend shake, usually I add first, grind and them add other ingredients…..these are a great source of  essential fatty acids

ADD WATER FOR DESIRED CONSISTANCY

All ingredients into blender and blend until smooth

Abstain from breakfast and your Abs will suffer!

Skip breakfast and skip the chances of building a nicely sculpted stomach.   Here are the reasons why:

1) Cortisol Release

Though you may be thinking ‘if cortisol mobilizes fat stores, why should I be worried about it?’….you actually have every reason to worry.  Yes, cortisol mobilizes fat stores to help the body produce energy.  However, when cortisol is released over an extended period of time it can wreak havoc on the body and on our stomachs.

Elevated levels of cortisol (in addition to prolonged levels) in the bloodstream have been shown to have some detrimental effects, such as:

• High Blood Pressure
• Lowered Immune response
• A decrease in bone density
• A decrease in lean muscle tissue

and here it is:

• Increased Abdominal Fat
  

Cortisol had an effect on the activity of the enzyme lipoprotein lipase, the enzyme that is responsible for laying down body fat. Lipoprotein Lipase has up to a 4 times greater concentration in the dreaded abdominal region and is put to action in the presence of cortisol.  This is the most dangerous place to gain weight, as it can lead to metabolic syndrome, diabetes, and heart disease.

2) Metabolic Kick

I am sure you have heard the old adage “start your day with breakfast in order to kick-start your metabolism”.   Breakfast does not necessarily kick-start the metabolism, which is constantly active.  Yes, your metabolism slows during the evening, but is has not completed halted to a stop!

Our metabolism increases whenever we eat, through the process of thermogenesis.  This is the process by which our body creates heat in order to process the calories we have just eaten.   However, the importance of breakfast in maintaining a slim waistline is more likely to do with the effect it has on overall daily caloric intake.  Numerous studies have shown that people who eat breakfast consume fewer calories during the course of the day than those who skip breakfast.  In addition, those who skip breakfast often binge on unhealthy foods throughout the day when the hunger pangs finally hit.

So, the evidence is clear.  Start your day with a healthy breakfast…

Your abs will thank you!

The Power of Cacao and Goji