Did you Know

After inspiring the great Sir Isaac Newton in his understanding of gravity, the ever-so-popular, apple could be the solution to many more unanswered questions.

We’re all familiar with that famous saying, “An apple a day keeps the doctor away,” but this snack really will have them packing…

Portable, delicious, and unbeatable in nutritional value apples rank high on our charts with a whopping 6 grams of fibre. That’s already a quarter of your daily dietary needs in just a few bites!

Not only does this tasty treat keep 
“H-anger” under control, slowing digestion and suppressing appetite, but a decrease in overall calorie consumption could call for a better read on your scale after all.

By choosing apples, you’ll help cleanse your liver and break down harmful toxins within the bowels, almost guaranteeing more frequent trips to the bathroom.

By flushing your system regularly of highly processed foods and products rich in sugar, you’ll kick old unhealthy cravings to the curb – keeping good gut bacteria singing, while shedding unwanted pounds.

Pair them with a healthy fat source such as almonds or peanut butter and this pre-workout saviour could have you breaking your old records at the gym too.

Much like a “sugar high” you get after indulging in a big bowl of sweets, the fructose levels found naturally in apples make for a perfect afternoon pick-me-up.

Because they’re a simple carbohydrate source, your body has the ability to turn them into energy fast, making those who eat them regularly reportedly feeling happier and more focused.

According to a study conducted on animals, apple skin isn’t useless either. It’s ursolic acid improves skeletal muscle helping you burn more calories throughout the day too.

Besides preventing us from those dreaded check ups and muffin tops we all desperately avoid, you may also experience an improvement in cognitive function.

When compared to other fruits and veggies, apples as well as apple juice, have one of the highest levels of Quercetin in them; helping fight Alzheimer’s with age, while boosting ones memory and mood.

By upping your intake you actually encourage an increase in the brains acetylcholine levels.

These are the neurotransmitters responsible for reading signals from other parts of the body, including those which tell us when we’re full after eating.

So as the wise Mr. Newton once discovered “What goes up must come down,” I’m certain we don’t need an apple to hit us on the head to realize it’s a superfood that belongs at the top of the list.

What’s pear shaped, green, full of fat, and native to Mexico and Central America?

Now be nice – we aren’t talking about your foreign friend down the road after a few late night drinks (ha-ha) … But If avocados was your lucky guess then you may have just hit the jack pot!

Known for its rich and creamy texture and perfect when topped with garlic, lime juice and a pinch of salt – this incredibly healthy and extremely delicious fruit makes the perfect addition to any salad, smoothie or simply on its own with a spoon.

In a single 100g serving, this highly nutritious superfood comes equipped with over 20 vitamins and minerals, 2 grams of protein and an outstanding 15 grams of heart-healthy fats.

Now don’t let the high calorie content fool you. Although it packs on just under 10 grams of carbs, 7 of those are fibre based, making this tasty option popular among health conscious guppies.

But with such a shocking amount of fat, it may have many uneducated buyers screaming for the hills.

It’s no surprise that these friendly fruits have brought a bad rep upon themselves, but what most don’t realize is that the fat content is merely the monounsaturated oleic acid.

For us newbies out there, that means it actually helps lower total cholesterol, reduce inflammation and has been noted to improve genes linked to cancer.

Avocados are not only high in vitamin E, C, B6, K1, Copper and Folate, but their high potassium levels knock bananas out of the park.

Several studies show that potassium reduces blood pressure which, in turn, supports a decline in heart attacks, strokes and kidney failure.

The fats in avocado are also great options to cook with due to their resilience to heat-induced oxidation. Thus making it a safe option compared too many other harmful can sprays and oils.

In addition, avocadoes also pack in powerful tools to take your training to the next level.

Soluble fibre, known for its gut friendly attributes, is important for optimal function within the intestines.

Vitamins such as A, D, E, K, and other antioxidants depend on solvable fats to utilize their nutrients.

With avocado holding over ¼th or 25% soluble fibre, it dramatically increases the value of foliage you consume daily. Therefore we reap the benefits to all plant based nutrients when combining any veggie meal with a beautifully ripened avocado.

In fact, adding this lush green addition may trim your waist line too!

Because of Its low carb, high fibre base, it significantly impacts ones hunger throughout the day, ultimately lowering caloric intake and thus shedding unwanted pounds!

If this winter chill doesn’t have you going bananas yet, then you may be packin’ some extra warmth under that belt from the holiday season.

It’s almost that time of year when we’re forced to blow the dust off our swim suits and strut our beach bods once again …

So I guess that means there’s just no time for monkeying around – or is there?

If you’re looking for the perfect pre-workout carb to fuel your next visit to the gym, than I’m sure our furry primate friends would agree when I say, a banana a day will keep sore muscles at bay.

Although high in natural sugars, this brightly coloured fruit carries an insane amount of potassium and magnesium; two essential minerals needed to recover after intense wear and tear on our muscles.

During vigorous exercise, your body secretes potassium through sweat glands; decreasing the amount we have available within the body.

Not only could this cause uncomfortable tummy issues such as belly bloating, constipation, and gas, but it can further muscle spasms and cramps during prolonged exercise and other daily activities.

Those who indulge in a large banana before or after the gym can significantly boost their potassium intake by nearly 500 milligrams, or roughly 10 percent of your daily recommended needs.

Besides this, a single serving can provide a female with over 20 percent of her recommended daily magnesium, and support males with approximately 17 percent of their needs too!

For those of you who don’t already know, magnesium plays a critical role in helping your body retain energy from foods consumed throughout the day, which in turn, supports our grind at the gym.

It can also act as a muscle relaxant and contribute to a deep sleep, which is critical for rest days in between long and strenuous training periods.

Lastly, during physical activity, our muscles use glycogen, a type of carbohydrate, as fuel.

If we indulge in proper carbohydrates, like bananas before hitting the monkey bars, it can increase endurance, thus playing a massive role in our athletic performance too.

So whether you use this perfect grab and go snack before a workout or blend it up in your post-workout protein shake, eating a banana a day will help replenish your body in all the right ways – promising absolutely no monkey business for you and your beach bod this year.

So don’t slip up – on your mark, get set, PEAL!

Running is an incredible cardiovascular exercise many of us perform for mental clarity and overall improvement in physical fitness.

But when we rely on a specific workout for too long, we tend to plateau; becoming accustomed to that which we perform on a regular basis.

If you’re a natural born sprinter looking to finish off the next race strong, then this rich red vegetable may just be your ticket to the finish line.

Beets… Who even eats these things?!

I’m not going to sit here and claim they make you faster on their own, but studies show a concentrated shot of this magical juice 2-3 hours before takeoff, may provide the boost needed to concur your next lap with more energy.

Whether you juice your way to vitality or take a scoop in powder form, you may be surprised at what this experiment has to offer.

Beets have an incredible ability to lower your blood pressure 4-5 clicks, which is likely caused by their naturally occurring nitrates.

When consumed, they convert to nitric oxide within the body helping to relax and dilate the blood vessels while improving overall blood flow.

When looking to boost stamina and enhance their tolerance to high intensity fatigue, those who drank beet juice during the study claimed it helped them exercise for up to 15% longer, Thus making it the perfect addition to any long endurance workout.

To top it all off, many runners use beets because of its rich fibre and nutrient support, making it perfect for fighting inflammation, boosting immunity, and detoxifying the blood.

By consuming these lush veggies on a regular basis, you’ll not only protect your internal organs from chronic disease and environmental stress, but they are proven to contain the essential minerals, such as vitamin C, magnesium and potassium, that are essential to healthy functioning of the liver, pancreas and kidneys.

These ingredients are also crucial components to the proper functioning of muscles and nerves too!Not only are they delicious when steamed to perfection, but the abundance of benefits will have you breaking old records in no time.

So if you’re seeking new ways to micro manage your cardio drills, then you should follow the BEET to this drum.

As the old saying goes, “if there’s no pain, there’s no gain,” and for the most part that rhyme plays a relative factor when hitting the weights at the gym, but what if an extremely affordable beverage we all have come to know and love has proven this old tale wrong.

If you’re looking for a pre-workout supplement that will have you scorching calories with little-to-no pain during each rep and at less effort, then you may just want to make that pit stop at your local coffee spot on your way to the gym.

Black coffee, although bitter without your regular cream and sugar shot, is actually one of the most effective pre-workout drinks on the market!
Who says you have to pay oodles of money to get a good pump going when you’re main kick-start beverage to every other day seems to work wonders for you anyways!

When you down a cup before hitting the weights, you’re increasing your energy levels both physically and metabolically, causing your body to use fat cells for energy as opposed to glycogen.

The stimulants in caffeine will not only have you sweating more, but can also help suppress your appetite, making it easier to consume fewer calories throughout the day!

When studied closer, it was noted that caffeine increases a trainer’s athletic performance too, allowing one to train longer with more speed, power, and focus.

This ensures each workout is completed to the best of one’s ability, making this natural supplement both productive and effective for all.

Lastly, and probably the cherry fact on top of this cake was that, coffee, when consumed before exercise, actually decreased pain sensation. Thus allowing you to rip through more reps at a higher weight resistance – ultimately increasing your gains in record time.

Life’s not always a bowl of cherries, but what if this super fruit is exactly what you need to make it so.

You train hard, eat well and your supplements seem on point, yet you still leave the gym feeling tired, soar and unable to budge those last few pounds on the scale.

Although there are many reasons why this could be, cherries, may be the missing ingredient to top the cake.

Not only do they carry the antioxidants to improve concentration and boost energy levels throughout the day, but their anti-inflammatory agents make post-workout recovery a breeze.

After strenuous weightlifting our torn muscles produce lactic acid build up, which can add to the aches and pains we experience days after our pump.

According to many sports nutritionists, athletes who drink 8-12 cups of cherry juice before, during, and after exercise, experience faster recovery than those who rely on protein powders and other supplements which claim to quicken the healing process too.

In fact, many marathon runners swear by this tart juice, claiming it works miracles for those who suffer with inflammation and joint pain from repetitive movement over time.

Besides this, consuming cherries may also reduce our concentration of fats within the blood, resulting in a lower percentage of fat mass, especially for those who struggle with weight gain around their mid-section.

To tie the knot in the cherry stem, this small and juicy summertime snack packs a serious amount of melatonin; a hormone critical in regulating our sleep cycles.

As we all know, sleep is a critical component in controlling our mood and measurements overtime, so including these little guys can almost guarantee no more sleepless nights. Thus leading to an overall healthier and happier you!

Taylor swifts hit, “Shake it off,” won’t be the only reason you’re singing that summer hit this year.

After you hear the low-down on this household spice you can look forward to a smaller waistline with a lot less work!

Cinnamon, the holiday flavor you can add to just about any protein shake, yogurt cup, oatmeal or applesauce, could be the answer to firing up a slow metabolism and enhancing your body’s insulin response to sugar.

Compounds, known as methylhdroxychalcone, support insulin sensitivity levels; reducing risks of disease and metabolic abnormalities within each sprinkle you consume.

Adding approximately 1 gram per day could in fact suppress late-night sugar cravings, and slow down the digestion process of complex carbohydrates throughout the day, thus keeping you full for longer periods of time.

As we eat food rich in carbohydrates our insulin levels increase. In response to this, several hormones are released to ensure proper absorption of the nutrients.

If blood glucose levels elevate slowly, it provides tons of time for insulin to carry it into the blood stream. But if insulin levels spike fast for prolonged periods of time, you can expect to see metabolic acidosis or cardiovascular disease overtime.

So what does all this mean and why is it important for maintaining an overall healthy body composition?

Well – by consuming 1 or 2 teaspoons of cinnamon a day may be impractical, using a cinnamon supplement could break through stubborn Plato’sand encourage a steady weight-loss over time.

So the next time your meal prepping for your week ahead, try adding that extra kick to as many dishes as you can while enjoying the sweet taste of a natural metabolic booster too!

Bitter or Sweet – That is The Question

For years we’ve been told chocolate is one of the largest leading culprits in weight gain and, sadly, todays consumers are bombarded with milk-chocolate temptation nearly everywhere we turn.

While this delicious treat may be hard to resist, I can assure you there is a silver lining to this painful fact. The grey area is simply underlined in an acquired taste between bitter and sweet.

So let’s be honest here, it’s no surprise that chocolate’s our worst enemy when those who lead unhealthy lifestyles consume it by the mounds and, often times, choose taste over quality.

The difference? While milk chocolate is most people’s go-to, dark chocolate (70% or higher) is actually proven to be much more beneficial for us in the long Hall.

As we know by now, milk chocolate is temporarily fulfilling; spiking ones serotonin levels in the brain and sending our taste buds on an all-inclusive trip to cloud nine.

Dark chocolate, on the other hand, is much more boring and bitter, yet assists the body in lowering high blood pressure while decreasing unhealthy cholesterol over time.

Not only does this make it a heart-healthy treat, but this superfood has actually been proven to increase a person’s performance in the gym too!

But wait just one moment, that doesn’t mean you can feel good about crushing a whole block of dark chocolate before hitting the treadmill, but it does mean that a piece, weighing no more than 5g or half a square can actually increase blood flow to your muscles; making them stronger with each rep taken.

When studied further, it was noted that the flavonoid (or better described as the factor providing sweetness,) actually binds to receptors in muscles, while Epicatechin (a compound found in dark chocolate,) helps resist fatigue if consumed in small amounts 20 minutes prior to your “pump.”

Today, you can spot Epicatechin in many supplements which claim to help build lean muscle mass and burn fat in conjunction.

Besides this, dark chocolate was also ranked higher in antioxidants than those found in Acai and Blueberries and has more Fiber, Iron, and Magnesium than half of the supplements we turn to on health-food store shelves.

Bottom line, chocolate is not the enemy here, it’s the milk and sugar added to cocoa-beans that makes it harmful!

So the next time you’re tempted to reach for that caramel-filled chocolate bar while standing at the checkout, I hope you remember that healthier options may be less exciting, but they’re often better for us or “bitter-sweet” in the end.

When it comes to the holiday season, nothing’s more tempting then those sweets staring back at us from shop windows, but the lure of chocolates and pastries just isn’t worth the jolly old Santa belly in the end.

If its sugar your taste buds call for, berries may just be at the top of your wish list.

Known for their fabulous reputation; berries contain tons of fibre to fuel a healthy digestive system and all the Anthocyanins to keep your memory sharp with age. This small but mighty superfood is also packed with an abundance of cancer fighting properties and antioxidants which may just prevent sickness in this cold and flu seasons.

In a study practiced by the Journal of Nutritional Biochemistry, the Polyphenols found in strawberries, raspberries and especially in as little as 1/4 cup blueberries, may just help preserve bone density after menopause.

The experiment was held at Florida Study University where
Rats had their ovaries removed to deprive them of estrogen much like our postmenopausal state. For three months they were fed blueberries every day which significantly increased their bone density.

“We believe that polyphenols in the berries slowed the rate [of bone turnover], ultimately saving bone,” says Bahram Arjmandi, Ph.D., R.D., the study’s lead author and professor and chair of the department of nutrition, food and exercise sciences at FSU.

Polyphenols also assist in an increase of nitric oxide levels which can develop a number of heart healthy benefits. One main factor being the relaxation of blood vessels; resulting in a lower blood pressure for all.

By adding a small dose to your daily diet, these little life savours can have you wishing all your friends and family a berry Merry Christmas and a happy new year!