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 [1] 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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Tammy’s Fitness Journey

Click here to book your FREE Consulation I had always been active but got seriously derailed in my 40’s. I had some significant health issues, was going through menopause and trying to balance being a mother, wife and working full time. My fitness took a back seat. When I turned 50 I re-committed to setting […]

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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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