Fiber Content Of Foods

FIBER CONTENT OF FOODS There is no official Canadian Recommended Daily Intake for fiber at this time. Adults should try to eat 25 to 38 grams of fiber spread throughout the day. Note: The serving size is listed under food group headings except where noted Vegetables (125 ml, 1/2 cup or 1 small) Fruits

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Meal Planning Tips

In our society, time is money. Slow, home-cooked meals with the family gathered around the table is making way for take-out, microwavable dinners, and foods that we can eat “on the go”. Even those who are still cooking their meals from scratch want dinner on the table fast, opting for recipes that take 30 minutes

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The Truth About Protein

Protein: steak, eggs, milk, salmon

Many people believe that in order to build muscle, they need to supplement their workouts with protein powders, shakes, and bars. In reality, most of us can meet our protein needs through food; exceeding those needs will not help us build muscle faster because there’s only a certain amount of muscle that our body can

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Pre- and Post-Exercise Nutrition

Pre- and Post-exercise Nutrition What we eat before and after our workouts is important to helping us reach our health goals. Fuelling properly before a workout allows us to put in our best effort to get the most out of our workout, while eating afterward helps to kick-start the recovery process so that we can

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Addicted to The Scale?

  Studies that cite the benefits of daily weigh-ins usually fail to show the emotional impact the scale has on the dieter. It’s time to come clean on our relationship with the scale.   For seven years, Sandra* started her day by weighing in on the scale in her bathroom. If she lost weight, life

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How to Modify Recipes

There are three basic ways to modify a recipe and its preparation Change one or more ingredients Change the cooking method Modify the portion sizes Ways to Reduce Fat Broiling, grilling, baking, barbequing, roasting, poaching, braising, steaming, and stir-frying generally use little or no fat Chill homemade soups, chili’s, stews, stocks, and gravies, until fat

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Ms Fit FAQ

Why should YOU enter Ms. Fit? You’ve worked hard in the gym and you need a challenge!  You’ve thought about taking your fitness to the next level and entering a fitness competition is something that you’ve place on your bucket list. To heck with the bucket list! Ms. Fit gives you the opportunity to try

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TIP: Energy Boosting Snacks

Rev Up Your Energy Level Choose nutritious snacks and hard-to-chew foods (apples, carrots, nuts). Aided by the action of chewing, these “hard chews” release glucose slowly and steadily into your bloodstream. Don’t wait until you are famished to eat. It takes ½ hour to convert food into energy. Eat smaller and more frequent meals to

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Sabotage!

A friend of mine says that sometimes when you’re in the picture, it’s hard to see the frame. Well, forget the frame—I couldn’t even see my toes. At that time, One On One Personal Fitness was in its infancy. By day, my husband Doug and I worked with clients helping them to get fitter. Yet,

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Stampede Detox and Summer Fitness Shape Up: Tip # 37

Tip #37 How much sodium do you eat per day? According to Health Canada: Canadians eat about 3400 mg of sodium each day. This is more than double the amount we need.Sodium is an essential nutrient found in salt and many foods. Our bodies need a small amount of sodium to be healthy, but too

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Stampede Detox and Summer Fitness Shape Up: Tip # 36

Tip #36 Canned Tuna (Health Canada) Canned tuna, especially canned light tuna, is one of the most popular types of fish for many Canadians. The fish used in canned tuna products are generally younger and smaller and have significantly less mercury than fresh or frozen tuna, so that most Canadians don’t need to be concerned

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Stampede Detox and Summer Fitness Shape Up: Tip # 35

Tip #35 Are you your own weight loss saboteur? By Terry Dyson When it comes to fitness, (weight loss in particular) we are playing for an audience of one. What you eat (even if it’s alone in a dark car!) is fully up to you. And being accountable for how much you really exercised or

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Stampede Detox and Summer Fitness Shape Up: Tip # 34

Tip #34 Foam Rolling 101   By Danny Arnold (C.S.E.P. CPT) (Canadian Society of Exercise Physiology, certified personal trainer)   Myofascial Release is the relaxation of the fascia around the muscle, which tightens with exercise and overuse. There are many ways to release the tension in the fascia such as massage and foam rolling. Foam

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Stampede Detox and Summer Fitness Shape Up: Tip # 32 & 33

Tip #32 Food marketers are a savvy breed. They’ve got a few seconds to catch your eye in the grocery store. One way that they can snare you is to reduce the price with quantity discounts on large package sizes or discount multi-unit packs. Man, they’re smart! Researchers find that we not only stockpile these

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Stampede Detox and Summer Fitness Shape Up: Tip # 31

Tip #31 Do women have a jealous gene? Barb S had come through a few life changing events. Now in her late fifties, it was time to focus on herself. Hiring a trainer was something she had never done before. She was nervous. Her workout sessions were challenging. To her surprise, she not only rose

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