Fit Squad Client November Newsletter

New Exercise Video: The Bosu Climber Twist This month's exercise targets your core, strengthens your shoulder girdle, and promotes improved balance and stability! Select the image below to see a demonstration of the The Bosu Climber Twist Tips to sooth hunger and stay satisfied Stress, boredom, sugar crashes.....these are just a few situations that can create signs of unnecessary hunger. However, by adopting a few smart strategies you can meet hunger head-on and prevent yourself from eating food when your body does not need it. Here are four top tips to keep you full and prevent you reaching for those excess calories: 1) Power up with Protein Nothing matches the satiating power of protein. Numerous studies have shown that an increase in protein intake, alongside a decrease in saturated fat intake, produces a sustained decrease in total caloric intake; resulting in significant weight loss. When you wake up in the morning make sure to include a healthy organic source of protein in your breakfast. Scrambled eggs with fresh spinach and tomato, soya yoghurt over hot quinoa, or a hemp protein shake are all examples of healthy protein-filled meals that will satisfy your hunger and keep you full for longer. 2) Fill up on Fibre Fibre is hugely beneficial in that it slows the rate at which food is passed through the stomach, yet it improves the rate of transit through the intestinal tract. Food is released gradually into the small intestine and blood glucose levels increase at a slower rate. The result: you feel full and satisfied for a much longer period of time! Great sources of fibre include: Bran, Brown Rice, Buckwheat,Oats,Fresh Fruit, Red Kidney Beans, Lentils, and Fresh Vegetables. 3) Add some Nuttiness to your day! A handful of nuts works to decrease levels of ghrelin in your blood, a hormone that stimulates appetite and makes your stomach growl. A handful of nuts will provide you with not only beneficial unsaturated, healthy fats but will also satisfy your hungers and prevent overeating. Only eat a small handful of nuts at a time, but to spice it up try adding pumpkin seeds and sesame seeds! 4) Weigh less with Water Often we mistake hunger pangs for thirst, and instead of reaching for a glass of water reach for a plate of food. Make sure you drink a minimum of 1.5 litres of water per day, not only to ward off false hunger signals but also to keep your body hydrated and healthy (don't forget that water accounts for roughly 75% of body weight and is a key constituent of the fluid that bathes, cushions, and lubricates cell, tissues and organs).

In this Month's Newsletter Fit Squad's new video release: The Bosu Climber Twist Tips to sooth hungers savage beast and keep the waistline trim Healthy Eating Check by Licious Living Monthly Licious 'Bite': The Waldorf Salad Power with Protien Hemp Protein Shake Fill up on Fibre Oatmeal with cinnamon and blueberries Go Nuts A handful of almonds Weigh Less with Water Try to consume a minimum of 1.5ltrs of water per day

Avoid snacking in front of the television, but if you must, never eat out of the package. Portion out your snack serving. It's easy to lose track of how much you are eating otherwise.

Always have a container or zip lock bag in the fridge with clean, cut up pieces of fresh vegetables and fruit for snacking. Pack in small bags, ready to take to work each day.

Healthy hummus, low-fat yogurt or cottage cheese are great replacements. Keep healthy nuts such as almonds or walnuts on hand and combine with a fruit or veggies to balance your snack.

1/2 apple, diced

1 oz. cooked, skinless chicken breast (cut into bite size pieces)*
Combine celery, apple, chicken, mayo and walnuts. Mix well.

*Quick tip: When cooking chicken for a meal, cook one or two extra pieces to have on hand, cut up and freeze in small portions to make quick easy snacks.

CARBS:

FRIEND OR FOE?

Do you really deserve that large bowl of spaghetti? How about that sandwich? We reveal the secret behind carbs and the best strategy to incorporate them in to your diet.

Carbohydrates are the premium fuel for our muscles. In fact, of the 3 fuels (fat, protein, and carbohydrate) carbohydrates are by far the most efficient when it comes to the provision of energy for the body. However, when it comes to their contribution to optimal athletic performance and peak fitness it is vital to consider the time at which they are consumed. If timing is off, carbohydrate intake can lead to weight gain and reduced physical performance. If timing is well planned, carbohydrates can be one of our body’s greatest assets!

When carbohydrates are consumed they are broken down to glucose, causing an increase in the sugar levels of our blood. In response to this elevation our body releases the hormone insulin, which goes to work to ‘clear’ this glucose. The uptake of this glucose occurs first in the muscle cells of our body, where the glucose is converted and stored as glycogen. Unfortunately, we do not have the ability to store unlimited amounts of glycogen and any excess glucose gets taken up by the liver and converted to fat!

Carbohydrate and post-exercise nutrition

Following exercise, the body is affected in a number of ways. Glycogen is depleted, stored ATP and other substrates are exhausted, muscles have been damaged, and the level of blood cortisol has risen causing the body to break down tissue (as opposed to build it up!). Such an internal environment will discourage tissue growth and prevent positive adaptations to exercise training. Not what we want!!

Fortunately, the body is designed to respond to these changes by providing a short post exercise period in which all these negative effects can be avoided. This is, however, only possible when proper nutrition is provided.

Muscle glycogen re-synthesis rates are dramatically elevated during the immediate post-exercise period, as is the rate of protein synthesis. As such, carbohydrate should be consumed during the immediate post-exercise period. Similar to re-stocking empty shelves in a grocery store, our body will re-stock our muscles cells with a healthy stack of glycogen. Recovery is enhanced, and depleted energy stores are no longer so!

What is also great about consuming carbohydrate during the post-exercise period is that even in the face of high carbohydrate intake fat loss is still enhanced. Confused? After exercise the body is working hard to repair muscle damage and replenish energy stores and of course carbohydrate and protein are recruited for these important tasks. What does this do? It leaves fat as a prime source of energy supply during this period. Glucose will be stored as glycogen in our muscles, fat will be oxidized to provide energy, muscle building will be accelerated, and so will fat burning! What a great situation! This exemplifies just how important it is to consume the right nutrients in the immediate period following exercise.

Since the post exercise period is the optimal time to replenish and repair damaged muscles, this is the time to consume easily digestible liquid carbohydrates and protein. Why liquid? This is simply because liquid and gel sources of carbohydrate are absorbed through the intestine and into the bloodstream faster than solid foods, and this way you can make sure that you are offering your body the energy it needs at the pace it demands them. As opposed to during the day, you actually want your insulin levels to rise so that proteins, carbohydrates, and other nutrients can be shuttled quickly into the starving muscles. So at this point you can indulge in those higher GI foods! They are actually recommended at this point because of the spike in insulin they cause.

Within the one hour period after exercise you should consume a more substantial meal….at this point shakes are perfect. You can combine various ingredients to create a nutritious and well-structured drink. An example of a great post-exercise shake that will nourish your need for carbohydrate (as well as protein) is shown below:


1 x banana (fast acting sugar)

1 x large scoop hemp protein powder (for more information on the benefits of hemp visit www.fitsquad.ca)

1 x spoonful on raw organic honey (fast acting, simple sugar)

1 x tbsp Flax Oil

3 x cups of filtered water(if you prefer a creamier drink, substitute 1 cup of water with 1 cup of soy milk)

1 x tsp cinnamon

1 x handful of ice

1 x tsp almond butter

Do not forget that you should purposely use mainly high glycemic carbohydrates after you train. Recall, you want the insulin levels to rise causing protein, carbohydrate, and other nutrients to be delivered quickly into the starving muscles.

So what is the best strategy?

Eat carbohydrates only if you've earned them!!