Warrior Blog

 Healthy Habits - Eat to 80 Percent Full We've all heard this before - the concept of stopping before we are "full". But what is "full"? For most people, full is when our stomachs are stuffed and we don't feel like we could take another bite. In fact, these are the feelings of "overeating". We want to take on becoming aware of what "fully satiated" feels like. That is - you are no longer hungry - not that you're stuffed. The 80% reference comes out of a cultural practice from the Okinawa region of Japan. And, since there are four times more people living past the age of 100 in Okinawa than in the western regions... they seem to have figured out a something. Their overall nutritional focus in on lower calories and particular food groups - but more about that in another post. So how do we discover when we're 80% full? Best practice is to slow down you're eating. It takes time for your body to process that its' rece...

 Superfoods - more than just hype! Let's look at the so-called"Superfoods" today. These are mostly plant-based, but also include include some fish and dairy based foods. A Superfood is nutritionally dense, and usually contains high concentrations of a variety of nutrients. These nutrients might include: - antioxidants to fight off cancer - healthy fats to prevent heart disease, - fibre to support digestive health and prevent diabetes, and - phytochemicals (these give plants their rich colours and smells) which have a variety of health impacts. When planning your nutrition, you'll notice that superfoods aren't a food group of their own - and there is no set criteria that defines what is or isn't a superfood. Take on doing your research and you'll discover some of the most powerful superfoods, then look for ways to integrate them into your weekly nutrition plan inside their respective food groups. We'll dig deeper on specific superfood in upcoming po...

Eggs Fried on Tomatoes with Tuna WHAT YOU NEED • 1 large tomato • 1 tsp. coconut oil • 2 eggs • 3 oz. (80g) tuna in brine • a pinch of oregano • a pinch of chilli flakes • parsley, chopped, to serve WHAT YOU NEED TO DO Peel the tomato and chop into cubes. Heat the oil in a small frying pan, add the chopped tomato and fry over a high heat for about 3 minutes. Create 2 gaps in the tomato and break the eggs into them. Season with salt and pepper. Arrange pieces of Tuna on top. Then sprinkle with dried oregano and optionally chilli flakes.  Fry for a further 3 minutes or until the egg whites are cooked. Serve with fresh parsley. Tips: Replace tuna with feta or Gorgonzola cheese For an extra carbohydrate boost serve with  toasted bread or millet as a gluten-free option Download a copy here : 

 Labelless Foods Psst.... want the secret to healthy eating, more energy, weight loss and weight maintenance? Wait for it... Label-less foods.  Yup - that's right.  Eating whole foods, straight from the earth without processing is going to drive forward your results for your goals.  People I work with often complain about tracking their food - it's hard, a nuisance, a little bit confronting.  And here's a trick I've learned - I can actually have you skip tracking whole fruits and vegetables without having any impact on your nutrition goals (within reason of course... if you're eating 12 whole pineapples a day or something like that... the deal is off). The thing with whole foods is the body uses them efficiently - drawing all the nutrients out of them and processing the waste material efficiently.  Take on boosting your daily intake of food that don't have a label.  If it's got a bar code, it's processed - you get to track it and also be present to the...

How Much Protein Do I Need for Weight Loss? I liken protein to the almost magical component of training, muscle building and weight loss!  It's critical to the point where it is the starting point for macronutrient meal plan planning.    For weight loss goals, adequate protein is critical as protein is "muscle sparing" - you want to lose fat mass - not just weight.  You want to retain the lean muscle mass you have on your body - and for that you want adequate levels of protein. So how much you ask?  For weight loss programs, you want to make sure that you're consuming 2 g of protein for every kilogram of body weight.  So a 180 pound male (81.65 kg) should be consuming 164 grams of protein each day.  Since protein has 4 calories per gram, this means that 656 calories of their daily food consumption should come from protein sources.  Does that seem like a lot to you?  Chances are that you haven't been getting enough protein during your past wei...

 Omelet Wraps WHAT YOU NEED 7 oz. (200g) cottage cheese 4 handfuls watercress 1 lemon, peel only 6 eggs 1⁄4 cup (60ml) soy milk • 1 tsp. mixed herbs 4 tsp. coconut oil 3.5 oz. (100g) smoked  salmon, chopped WHAT YOU NEED TO DO Place the cottage cheese, watercress and lemon peel in a high bowl and puree with the hand blender (or food processor) until smooth paste forms . Beat the eggs with the milk and herbs in a separate bowl. Heat 1 tsp. of oil in the medium size frying pan and fry 1/4 of the egg over medium heat for 2 minutes until the egg solidifies, then turn around. Bake the other side for 1⁄2 minute. Remove the omelet from the pan and set aside. Fry the other omelets with the rest of the oil. To serve, spread the cottage cheese paste over the omelets and top with smoked salmon. Roll up the omelet as a wrap and cut in half. Love it? Downl...

  Protein for Training After water, protein makes up the second largest percentage of bodily material.  Humans need protein for growth and repair of bodily tissues, formation of components necessary for bodily functions, and for energy. Proteins are made up of amino acids, often referred to as the “building blocks” of protein.  Proteins are made up of 21 amino acids - 9 of which are considered essential, which means they must be obtained through dietary sources.  Exercise is a form of stress for the body - those who exercise regularly, or at higher intensity or for longer durations, will have higher needs for amino acids, both essential and non-essential.  Protein is essential in the process of losing excess body fat because it is muscle sparing. When you embark on losing weight, you want to work to retain your lean muscle tissues.  If you do not consume sufficient amounts of protein, the body will breakdown muscle and you will expe...

 Healthy Habits - Portion Control One of the key foundations of a strong nutrition plan is understanding portion control.  Today's post looks at a basic visual portion guidelines.  Depending on your program goals and design, your portion control could be based on basic visual guidelines or a more detailed macronutrient portioning and tracking.  When you're not on a measured plan - take on using these visual cues to frame out your meals. The visual guides vary for males and females based on genetic metabolic differences can be used for everyday meal planning.  Follow along in the nutrition and healthy habit series to discover all the background calculations and discover how to refine your portions for your personalized exercise goals and plans! 

 Spanish Zucchini Tortilla What you need: 1 tbsp. olive oil 1 small potato, peeled, chopped 1 small onion, chopped 1⁄2 small zucchini, thinly sliced 6 eggs  What you need to do: Heat oil in a non-stick pan and sear the potato and onion over medium-high heat, for about 4 minutes. Next, add the zucchini and sauté for another 4 minutes. In a bowl, whisk eggs and season with salt and pepper. Transfer the vegetables from the pan into the bowl and mix well. Using the same pan, add the egg mixture on low heat and make sure everything is evenly distributed. After about 3 minutes, run a spatula through the outer edges of the tortilla to make sure it does not stick to the pan. After 8-10 minutes, flip the tortilla (this might take more or less, depending on heat, size and pan), using a plate over the pan. Slide the uncooked part back into the pan. After another 5-6 minutes, the t...

Whey and Casein Protein Primer Source (extracted from): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/ Whey Whey is a general term that typically denotes the translucent liquid part of milk that remains following the process (coagulation and curd removal) of cheese manufacturing. From this liquid, whey proteins are separated and purified using various techniques yielding different concentrations of whey proteins. Whey is one of the two major protein groups of bovine milk, accounting for 20% of the milk while casein accounts for the remainder. All of the constituents of whey protein provide high levels of the essential and branched chain amino acids. The bioactivities of these proteins possess many beneficial properties as well. Additionally, whey is also rich in vitamins and minerals. Whey protein is most recognized for its applicability in sports nutrition. Additionally, whey products are also evident in baked goods, salad dressings, emulsifiers, infant formulas, and med...

Plant Based Protein Today, we’ll take a look at some of the best sources for Plant-based Protein.   The right choices can yield excellent sources of protein and other nutrients, often with fewer calories than animal based products.   Some plant based products (e.g. soy beans and quinoa) are complete proteins - meaning they contain all 9 essential amino acids that your body needs.   Other products can be missing some of these amino acids - it’s important to get familiar with the make-up of your plant based proteins and to eat a varied diet to ensure you’re getting everything you need!   Sources of plant-based protein with a high protein content per serving include:   1. Tofu, tempeh, and edamame The soy products are some of the most powerful sources of protein in a plant-based diet.   Consider     a) firm tofu (soybean curds) - 10 g of protein per ½ cup   b) edamame beans (immature soybeans) -   8.5 g of protein...

White Bean & Roasted Red Pepper Toast Pack your breakfast toast with protein and fibre with this flavourful bean spread! Make the night before for quick breakfast mornings. Get creative with toppings and create your own combinations! Download a  PDF Version . #WarriorRecipe #Recipe #Recipes #HealthyRecipes #WeekendCooking #WarriorNutrition #EatClean #HealthyEating #Nutrition #Eat #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #AvocadoToast #Toast #Breakfast #Protein 

Today we start to examine our #WarriorWeight - or your Healthy Weight.   We’ll start by getting in touch with What’s So - and not making anything wrong! Hop on the scale today or tomorrow to record the number - and it’s only a number.   Don’t attach any emotion to it! We’ll start to create using the number next week! #WarriorNutrition #EatClean #HealthyEating #Nutrition #Eat #WarriorWeight #WeightLoss #HealthyWeight #HealthyWeightLoss #WeightLossMotivation #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals  

Plant Based Anti-Inflammatories Reducing inflammation in the body is critical to our health and well being!    Are you looking for natural, plant-based food sources with anti-inflammatory properties?     Here are a few you can consider!   - Ginger  - Turmeric  - Red onion  - Kale  - Cranberries  - Basil   - Oregano  - Olive oil (newly pressed extra-virgin versions)   - Pomegranate fruit  - Hot peppers  - Willow bark (contains salicin, the chemical in aspirin) Take on integrating some of these foods into your diet and watch to see the impact on your overall well-being, muscle cramps, joint / body inflammation. 

TrainingNutritionTuesday Comment your answers below - and I’ll post answers by 5pm today!   1 - How much protein do you need per pound of body weight? 2 - Does the protein requirement change when training?   3 - Name 5 quality sources of protein 4 - What’s your favourite Plant-Based Protein? 5 - What is your Protein Plan if we get into a “meat shortage” during the Covid-19 pandemic Have you got questions about plant-based sport nutrition?    I’m pulling together a Plant-Based Sport Nutrition 101 training session over the next month or so - DM me any questions or “yeah-buts” you have about plant based training nutrition and I’ll pull out the answers for you!   Eat well today Warriors!   #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #WarriorNutrition #EatClean #HealthyEating #Nutriti...

It's time for another Warrior Recipe - we're going with a main dish today! Try this one out this weekend to rediscover the Sweet Potato! Don't mind the photo... I overdid the parsley (which is supposed to be cilantro... but what are you going to do after there's no cilantro at two grocery stores?) - it's all about being flexible and dancing in the kitchen! PDF version available here ! Enjoy Warriors!

It is normal for us to collapse Healthy Living with Body Image. In fact, human beings are mentally and socially programmed to compare visual presentations to an ideal.   Mathematically, the brain is predisposed to find certain patterns & symmetries more pleasing to the eye.   We do it with everything - from fruit at the grocery store to bodies at the bar – comparing what’s in front of us to a mental picture of an “ideal”. The Vitruvian Man, by Leonardo da Vinci, depicts the “ideal human body proportions”, based on geometry described by an ancient (we’re taking 20-30 BC sort of ancient here) Roman architect – Vitruvius.   Vitruvian Theory states that an architect should focus on three central themes when preparing a design. Firmitas (strength)             Utilitas (functionality)            Venustas (beauty) Theory can be a great tool to help understand things – AND – we can get so c...