Fit + Healthy Nutrition Membership

Fit + Healthy Nutrition Membership

Are you tired of feeling guilty and confused about your food choices, falling off the so-called wagon over and over, and not getting the results you want?

I see this happen many times when people adopt a healthy lifestyle with the greatest intentions, but with zero nutritional guidance and support.

This is why I developed Fit Factory’s Fit & Healthy Nutrition Membership. This membership is specifically designed to help you stay on track and build healthy habits with confidence and ease, and have ME as your accountability and nutrition coach. Win Win, right?

This is an on-going coaching and educational program that encompasses what it truly means to live a healthy, hot, and holistic lifestyle. And I’m here to help you get there.

Here’s what you get when you sign up...

• Weekly motivational newsletters which include:
Health theme of the month (digestion, hormones, skin and hair health, stress management, sleep, etc). Continuing education articles, mini challenge of the week, and Maya approved recipe of the week.

• Online accountability:
Access to privately share your progress photos and food journals with Maya’s feedback to help you track your progress and avoid plateau.

• Featured Recipe of the Month:

Delicious and always easy to prepare nutritious recipes created by Maya to always keep you inspired.

• Portion Control and Stock-It Guide:
Know what items to stock in your fridge, pantry, and freezer, and also receive Maya's handy portion control guide.

• Private Facebook Group Access:

Exclusive chats with Maya and the F&H members via Private Facebook Group to help keep the motivation and accountability game strong.

• Ask Maya Series:

Maya will answer your questions and then compile them in a Q+A video or newsletter at the end of each month so that the F&H community can benefit from the knowledge.

• Discounts:

On all of Maya’s workshops and lectures.

Open to Fit Factory members and non members. Get your colleagues, family and friends on board and earn $5 credit to go towards your next month of membership for every person you refer!

Fit & Healthy Nutrition Membership Monthly Fee: $19.99 + tax

CLICK HERE TO SIGN UP 

First newsletter goes out Sunday March 6! SIGN UP now so you don't miss it!








21 Day New Year Reboot Challenge

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Oh, the holidays. A time where we test the elasticity of our stomachs and our tolerance to alcohol (and family members). As much as we had a blast gathering around with our loved ones as we feasted around the clock, what's done is done and the New Year is our time to move forward and give our bodies a rest from the over indulgences. The aftermath of the festive season may have left you feeling bloated, tired, and with several unwanted pounds. If you are feeling like you want to scrub out your insides and clean up your diet, a nutritionist-tested detox is the best solution to reset your body by eliminating all the built up toxins.

But what are toxins anyway?
A toxin is a chemical or poison that is known to have harmful effects on the body. Toxins can come from additives in our food, pesticides on our produce, toxic contaminants in our water, chemicals found in household products, and toxic compounds from environmental pollution.

Sometimes we willingly expose ourselves to even more toxins like alcohol, cigarette smoke, sugar, and junk food. Good news is that our bodies are specifically designed to remove those toxins through organs like the liver and kidneys and eliminate them in the form of sweat, urine, and feces. However, the unfortunate news is that because of lifestyle, food, and environmental burdens in our modern society, our bodies have trouble keeping up with this bombardment of daily toxic exposure. This is where signs and symptoms in our bodies reveal themselves, which can include:

  • trouble losing weight
  • brain fog
  • unexplained exhaustion
  • insomnia
  • unexplained headaches
  • mood swings
  • bad body odour
  • constipation
  • muscle aches and pains
  • skin reactions or allergies
  • depression
  • reduced libido
  • sensitivity to scents
  • indigestion/bloating

This 3-week challenge is designed to help you:

  • eliminate cravings
  • detoxify your body from all the excess sugar, carbs, and alcohol
  • shed the holiday pounds... and then some!
  • increase energy
  • improve performance in your workouts
  • improve your sleep
  • heal digestive system complaints
  • improve bowel function
  • ramp up metabolism

What you will receive:

  • Recipe meal plan to follow for the 21 days. Simple for anybody to prepare, even with very little experience! These are nutrient dense meals created to continually cleanse and regenerate your body, and keep you feeling fuller for longer.
  • Grocery List of approved foods (free from dairy, gluten, and sugar)
  • A list of key foods and supplements to further aid in cleansing your body
  • A step-by-step guide that explains what foods to eat, when to eat, and how much to eat in order to cleanse your body and encourage fat loss, all while retaining your hard-earned muscles.
  • Tips on how to avoid reintroducing toxins in your body
  • Educational handouts to explain why certain foods and techniques are being used in this program so that you not only follow it, but you understand it.
  • Live Webinar/Q+A session where I share my tips on how to build solid eating habits in order to stay on track on this challenge and beyond, how to build a better relationship with food, plus tips on how to make quick meals in a pinch!
  • Accountability, Motivation and Support from unlimited access to my private Facebook group community. This is where you can ask me ANY of your health and nutrition related questions 24/7. Share your wins and struggles with like-minded members.
  • Prize giveaway for the ultimate transformation: 30 minute consultation with Maya Eid!

A quick word on other detox programs:
Detox programs usually recommend diet plans with less emphasis on protein foods. They encourage raw fruits, raw vegetables, high fibre whole grains, nuts, seeds, or trendy juice cleanses. However, the function of proteins in our body is to repair, renew, and improve immune function. Therefore it would be counter productive to deny our bodies of protein when we need to heal it by detoxing. Within my program, I encourage protein in the meal plans in order for you to achieve the greatest results! This program can be adjusted for vegans/vegetarians.

More benefits from my challenge:
At the end of these 21 days you will feel lighter and more empowered to continue on this healthy lifestyle, where day-to-day food decisions don't overwhelm you. You will know exactly how to put together a healthy meal that helps to continually nourish and cleanse your body because you have been guided for 21 days so that in the end you can finally feel confident with your food choices and eating habits.

Testimonials:
"Maya was great in getting me back on track to a healthy lifestyle. Her approach is not focused on dieting but rather finding a sustainable eating lifestyle. My experience working with Maya completely exceeded my expectation, so if you are looking to change your life, health and glow from inside out, then you must go to Maya."

"Not only have I shredded 8 pounds without counting a calorie, I’ve developed a new appreciation of food and the importance of putting the right fuel into my body. I’ve really enjoyed working with Maya because changing my eating hasn’t been “going a diet” but a lifestyle change that I will continue to pursue. Maya’s directions of meals and snacks are easy to make and convenient for my very busy lifestyle."

"At the time I was following the meal plans you would find in men's health magazines but they left me feeling hungry and I felt like I lacked the fuel to push myself to the next level. That's when I went to Maya, she helped me correct some misconceptions I had on which foods were good for maintaining intense workouts. She even gave me advice on how to prepare myself for upcoming obstacle races. My experience with Maya was phenomenal."


Are you ready to make the move towards a clean 2016? Get the 21 Day New Year Reboot Challenge for only $77 ($67 for members) A value of $192!! REGISTER NOW so you don't miss out on this transformational journey!

I am 100% confident that you will get incredible results! And I look forward to personally supporting you towards increased energy, improved digestion, and a leaner you!!

How to Naturally Cure a Hangover (plus how to avoid one in the first place)

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Most of us have been there, one drink turns into a couple, a couple turn into several, several turn into spitting up on the side of the street in a taxi cab.



Oh joy…

And even a couple drinks are enough for some people to experience interrupted sleep, and feel out of sorts the next day.

But before I get into the cures for hangovers, how does alcohol cause a hangover anyway?

You see, when the alcohol in your liver is broken down, it converts to acetaldehyde before it converts to acetate (products of alcohol metabolism), and it is the acetaldehyde that gives you a hangover, suppresses your immune system, fries your liver, and wrinkles your skin. Another round of shots, anyone?

Below are my top tips on how to help yourself enter the New Year more, um, gracefully:

Pre-drinking tips:

• Ensure you have eaten a healthy, balanced meal an hour ahead (containing carbs, fats, and protein).

• Take a B-Complex throughout the day.
• Add-on for better results: Take NAC (at least 200 milligrams) 30 minutes before you drink to help lessen the alcohol's toxic effects (take a B-complex, or specifically B1 with NAC to increase efficacy).

During drinking: 

• Drink a glass of water immediately after each serving of an alcoholic beverage throughout the night.
• Add-on for better results: Take one capsule of Vitamin C with Bioflavonoids before each drink. You may or may not be questioned amongst the social setting.

After drinking:
• Another B-complex supplement and NAC.
• Hydrate with a lot of water. Like, A LOT.
• When you get back home after drinking, immediately eat a nutrient dense meal. Even though that late night Chinese restaurant appears to be a good idea at the time, all that greasy food will only make you feel worse in the morning. Here's an example: organic olive oil drizzled over spinach (for antioxidants), a source of protein (preferably fish for inflammation-fighting omega3s), and a carb like sprouted whole grain toast (offers vitamin C and Bs) or a medium baked potato (for potassium).
• Drink a glass of coconut water with 1/4-1/2 tsp of quality sea salt to replace electrolytes.
• Add-on for better results: 4 capsules of Activated Charcoal

The next morning:
• Another B-complex supplement
• If you feel nauseous drink ginger tea
• Mop up left-over toxins by eating eggs. They contain large amounts of cysteine, the substance that reduces acetaldehyde toxicity. Pair that with miso soup or bone broth for the ultimate replenishment.
• Plant based hangover breakfasts: 

- Oatmeal with coconut oil, sliced banana, and a pinch of sea salt. 

- Hangover Smoothie: 1 banana, 1/2 cup fresh or frozen blueberries, 2 cups of loosely packed leafy greens, 1 cup plain coconut yogurt (or organic dairy), 1 cup coconut water, a pinch of sea salt, and 2-3 ice cubes.
• And you probably guessed it… water with fresh lemon juice throughout the day to help with detoxification.

Hope these tips help! And please share below what has worked for you! Sending you all my best wishes to you and your loved ones for a safe and happy New Year!

PS: Looking to shed the Holiday pounds? Stay tuned for January 11 where I'll be launching an exciting new Cleanse Program for all of you amazing members to join in on! More details to come next week ;) Let's kick off the New Year lighter, healthier, and happier!

Looking for one-on-one coaching? Book a nutritional consultation with In-House Holistic Nutritionist, Maya Eid to get started!

WHAT YOUR CRAVINGS COULD BE TELLING YOU (AND HOW TO TROUBLESHOOT THEM)

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Cravings frequently signal a need for specific nutrients. Generally, if you are consuming whole food meals that contain vegetables, protein, and healthy fats, then cravings are usually kept at bay.
Besides eating well balanced, nutrient-dense meals, here are more ways to combat cravings:

• Drink more water! Sometimes we mistaken thirst for hunger. 
• Don’t skip breakfast! Start your morning with protein and fat to stabilize blood sugar levels
• Consume fibre, protein, and good fat at every meal
• Notice if your meal contains all ‘6 tastes’ to keep you satisfied
• Be prepared. Always have healthy snacks on hand in between meals
• Use spices like cinnamon, ginger, and nutmeg to enhance the flavour of your food and balance blood sugar levels
• Steer clear of tip toeing into the vicious carb/sugar vortex in the first place by avoiding white, refined food like pastas, breads, and white rice because they will cause a quick spike in blood sugar, leading you to crave sweets and more refined foods!


COMMON CRAVINGS AND WHAT THEY MEAN
Here are some cravings I hear most often from my clients and the foods I suggest they combat them with:

Craving chocolate? This can be a deficiency of magnesium, b-vitamins, chromium, and/or essential fatty acids

Troubleshoot it with: dark leafy greens, pumpkin seeds, mackerel, beans, lentils, brown rice, avocado, or make a Creamy Chocolate Banana Smoothie: 2 tsp raw cacao, 1 cup almond milk, ¼ avocado, 1 small ripe banana, 1 tsp almond butter, 1 pitted medjool date

Craving salty foods? It could be an indication you have a mineral imbalance and that you actually are lacking in enough sodium. Also you are not hydrating enough!

Troubleshoot it with: sea vegetables like nori, kelp, dulse. I sneak 1 tsp of this into my smoothies. Stay away from table salt which is stripped away of its minerals, instead sprinkle celtic sea salt, himalayan pink salt at every meal. And get in some of that good ol’ H2O!

Craving bread? It could mean you are not getting enough amino acids.
Amino acids are the building blocks of protein. One amino acid in particular,tryptophan, is needed to synthesize the mood-regulating brain chemical (serotonin) that can be lacking in the diet.

Troubleshoot it by: upping your protein, consuming quinoa, nuts, fish, and tryptophan containing foods like turkey, eggs, cashews, walnuts, and bananas.

Craving sugar? Your body really wants glucose.
Your body needs some glucose to keep your blood sugar levels stable.

Troubleshoot it with: fruits like apples, pears, berries, and starchy carbohydrates like sweet potatoes, squash, plantains, grains, legumes

Craving pizza, cheese and fried foods? You are probably not consuming enough healthy fats.

We need fat! It helps fuel our brain to keep us sharp and focused, and improves our mood! It’s also needed to boost immunity, and send signals to our glands to produce hormones. Also, consumption of fat during a meal actually helps you feel full since it’s slow to digest. Another bonus? Eating fat actually helps you lose excess fat from your body!

Troubleshoot it with: avocados, coconut oil, ghee, butter, almonds, walnuts, olive oil, salmon, flax seeds. NOTE: Craving cheese is also a sign of calcium or vitamin D deficiency - load up on leafy greens and un-hulled sesame seeds, fish, and eggs

Craving Coffee? You’re body is just looking for energy!

Besides the fact that coffee contains an addictive chemical in it (caffeine), take notice that maybe it’s the sugar you are craving that you put into it. Regardless if you enjoy it black or not, your body is looking for energy. But since coffee is a stimulant, it ends up depleting some of your body’s mineral stores, making you end up feeling worn out later on in the day. 

Troubleshoot it by: opting for a green smoothie, green tea, raw honey or stevia sweetened matcha latte, or fresh green juice instead.


EMOTIONAL FACTORS
Sometimes, cravings can be related to an emotional need. Sadness, boredom, stress, poor self-esteem, negative body image (and the list goes on) may trigger the desire to fill a void using food. I know it’s tempting to want to dive into a box of cookies after a long, stressful day. But since food cravings are often fleeting and disappear within an hour, those times when we are emotionally sensitive are actually the times when our bodies need to be most properly nourished in order to lift our spirits up and boost our mood! Choose healthier options that give you enough satisfaction in the moment while the craving passes.


If cravings are very strong no matter what you have tried to do, you might want to consider consulting with a healthcare practitioner to investigate chronic symptoms. For example, you might do this through your ND (Naturopathic Doctor). They have access to a variety of unique tests and can be a great guide to support and ask for other tests, that are covered, from your doctor. There are specialized food and environmental allergy testing businesses that provide useful answers as well. 

Adopting a healthy lifestyle should never be stressful. If you are looking for more guidance with tweaking your diet for optimal health in order to reach your fitness goals, I can help you take the guess work out of it all and help you transition smoothly. Book a nutritional consultation with In-House Holistic Nutritionist, Maya Eid to get started!




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2015 MYZONE GLOBAL CHALLENGE

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Troops the all NEW MYZONE MZ-3 belt arrived just in time!

This month, MyZone brings you a Global Fitness Challenge for all MyZone belt users. They are giving away $10,000 USD in CASH prizes!! What is the catch you say? You just have to SWEAT and gain as many MEPs (Myzone Effort Points - awarded based on exercise intensity tracked through your HR) as you can from November 1-30.

Challenge Rules:
- Date: November 1-30
- Users will be invited via email and must accept challenge to begin
- 1300 MEPS = 1 raffle ticket
- every 100 MEPS after = 1 additional ticket
- Raffle tickets capped at 5000 MEPS

Raffle Prizes:
- 1st ticket drawn: $2000 USD
- 2nd ticket drawn: $1000 USD
- next 14 tickets drawn: $500 USD

To enter the challenge: Get your MZ-3 belt now for intro price of $99* (regular $119.99).

PURCHASE - fitfactoryfitness.com/shop

*30 Day Money Back Guarantee // Intro pricing ends November 30, 2015*

For full challenge details - http://www.myzone.org/challenge/

ALL NEW MYZONE MZ-3 BELTS!

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Troops! New MYZONE belts are in! Introducing the NEW & IMPROVED MZ-3!

Your heart rate and effort tracking system just got better! The New MZ-3 belt allows you to:

- Track HR + Calories Burned
- Live sync your workout data wherever you go onto your phone via Bluetooth
- Live stream data onto studio TV's
- Track workout progress overtime
- Get competitive with other users & stay motivated!

Try yours now for the intro price of only $99* ($20 savings)

PURCHASE - fitfactoryfitness.com/shop

*30 days money back guarantee / Intro price valid until November 30th, 2015.

#EffortRewarded #MyZoneMoves


7 DAY EAT CLEAN CHALLENGE

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Troops! October is coming to an end and that means it's time to cut out the junk! Help yourself beat those cold weather blahs and join our FREE (members only) 7-day Eat Clean Challenge starting November 2nd!

To join the challenge simply join the FB group (facebook.com/groups/FitFactory7DayEatCleanChallenge) where in-house nutritionist Maya Eid will coach you everyday for 7 days by sharing delicious, easy-to-make whole food recipes, and useful tips to motivate and inspire you to get cooking in the kitchen using real food ingredients!

RULES:

1. EAT GREENS: Fill half your plate with veggies (preferably green) for at least 2 meals per day.
2. EAT WHOLE FOODS: this means eating foods that don’t come in a box or is a processed food! (See details and exceptions below)
3. HYDRATE: Begin morning with at least 1 cup of warm water with a squeeze of fresh lemon juice. Drink 8-12 glasses a day of purified water (extremely vital especially if you are sweating it out at Fit Factory!)

The challenge is to AVOID:

Anything that comes from a box (this includes nut or dairy milks, canned soups, etc. EXCEPTIONS: Boxed leafy greens, organic nut and seed butters in a glass jar, oils like olive oil in a glass bottle, and eden organic canned legumes)
Sugars and sweeteners (allowed: apples, pears, berries, limit: 1 banana,1-2 dates/day)
Caffeine (limit to 1-2 cups and do not consume after 3pm)
Gluten (this means pizza crust, bagels, sliced bread, pasta. Oats are allowed)
Soy based foods like tofurkey, soy cheese, mock meats, etc (organic tempeh and organic sprouted tofu are allowed)
Dairy
Alcohol

BENEFITS:

Increased energy
Better mood
Better digestion
Flatter belly
Glowing skin



How to have a Healthy Thanksgiving

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I would guess the initial thoughts that come to mind for many of us about Thanksgiving is: Turkey and pumpkin pie (yum!), followed by bloating and food coma (ugh).  

Ok, let’s work on this. Because food comas and adjusting your belt loop after a meal aren’t usually what we like to look forward to. Below are some tips I share on how to celebrate Thanksgiving while keeping your health goals in check and preventing that Thanksgiving bulge: 

1. Let’s keep the over stuffing for the turkey, not our bellies.  

Over eating creates havoc on our digestive system and we end up with that dreadful gut rot feeling. It’s so easy to get carried away when there is so much food around. The trick is to start with a salad, baked veggies, or soup followed by a protein so that you begin filling your stomach up with dense nutrients, leaving little space for the breads and casseroles that tend to be the bloat culprits.

I also recommend taking a high quality digestive enzyme with your meal to help with digestion so you can absorb the nutrients from your food better, ultimately reducing bloating and that sensation of food sitting in your stomach.

2. Slow it down

Thanksgiving is a great occasion to surround yourself with family and friends around good food. Distract yourself with conversation. There’s no rush to finish your plate. Take a breather, and put your fork down between bites. This gives your brain time to register that your stomach is currently on duty. No one is forcing you to eat everything on the table, choose what you really want to eat and mindfully enjoy every bite of it. This goes for dessert too, choose 1 dessert that you have been eyeing, and savour every delicious morsel.  

3.  Contribute a healthy side dish or dessert for the dinner 

Make something you can bring to the dinner that is something you would love to eat yourself. I have below some recipe ideas for you that make fantastic nutritious side dishes:


Vegan Pesto Spaghetti Squash

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How to cook the spaghetti squash

Cut the squash in half lengthwise (or by the waistline for longer noodles!). Put the halves cut side down on a lightly greased baking tray and bake for 40 min at 350 degrees. (This cook time is for a smaller squash). Use your fork to scoop out the insides and there you have it! Oodles of spaghetti noodles that your belt buckle will thank you for.


Vegan pesto:

Yield: Just under 1 cup

Ingredients

4 cups loosely packed fresh basil leaves

1/3 cup organic nutritional yeast

2 small cloves of garlic, minced

1/2 cup of organic hemp seeds

1/2 cup extra-virgin olive oil

1/2 tsp Himalayan pink salt

1 tsp of fresh lemon juice 

Instructions

place all ingredients into a blender or food processor, and slowly pulse until it forms a paste. You may need stop and scrape down the inside of the jar and pulse again.

alternatively, if you are strapped for time, you can always purchase a good quality pesto, however make sure there are no preservatives added and olive oil is the only oil used. 


Autumn Salad with Honey Ginger Dressing

Autumn-Salad

Serves: 3 as side salad (but can easily multiply the ingredients)

Ingredients

1 box of arugula (5oz)

1 cup of cooked and cubed acorn squash

1/2 cup of walnut pieces (or pecans)

1 gala apple, cubed

1 cup of cooked chickpeas

1 handful of sprouts (ie: alfalfa, broccoli, sunflower)

Ingredients for the dressing:

2 TB apple cider vinegar

2 1/2 tablespoons of honey

1 TB finely grated fresh ginger

1/2 tsp of salt

1/2 tsp cinnamon

1/4 tsp freshly ground pepper

6 TB olive oil

How to cook acorn squash:

Set oven to 350 degrees. Lightly grease baking pan with organic butter or coconut oil. Cut acorn squash in half lengthwise and place cut side down on the pan for 40 minutes.

Instructions for the dressing:

Place all dressing ingredients into a mason jar and tightly seal it. Vigorously shake the jar until the dressing emulsifies and the honey is fully blended in.

Arrange the salad ingredients into a large mixing bowl and lightly dress the salad with the dressing. Dressing leftovers can be stored for up to 1 week.

 
Mashed Cauliflower with Gravy

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Serves: 3 as side dish
 
Mashed Cauliflower 

Ingredients

1 head cauliflower, cut into florets 

1 tablespoon olive oil 

1 clove garlic, smashed 

1/2 teaspoon Himalayan pink salt 

1/8 teaspoon freshly ground black pepper

2 TB of organic butter (optional)

1/2 C of vegetable broth

Instructions

Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 10 minutes.

Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.

Transfer half the cauliflower and slowly pour in a little vegetable broth to a food processor or powerful blender; cover and blend on high. Add remaining cauliflower florets one at a time along with remaining broth, until vegetables are creamy. Blend in garlic, butter, salt, and black pepper.

Gravy

Yields: close to 2 cups depending on your preferred consistency

Ingredients

2 1/2 TB olive oil

1/4 cup gluten free flour

1 1/2 cups vegetable broth

2 TB tamari sauce

1/4 tsp fresh ground black pepper

Instructions for Gravy

Put olive oil in pot on low heat then add flour and mix well with whisk. Stir in the rest of the ingredients until it becomes a creamy sauce. Add a dash more vegetable broth if you want a slightly runnier consistency.


Butternut Squash Soup

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Serves: 3, as side dish

I followed this ridiculously simple recipe using any of these broths.

 
Lastly, Nutritionist approved DESSERTS!

No Bake Vegan Pumpkin Pie

(please stick with dark grade maple syrup, yacon syrup, coconut nectar, or raw honey to sweeten)

Pumpkin Pie Energy Bites


MARK YOUR CALENDARS! Sunday October 18 at 2pm,
Maya Eid will be hosting a talk on ‘How to Avoid Winter Weight Gain’, with tons more practical strategies like these to help you get through the winter looking fit and healthy as ever! More details to come, so stay tuned!

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Healthy Snacks to Take to Work or On-The-Go

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Back to school, back to work, so long summer weekends! We are back to routine and ready to start our September off fresh ’n’ clean! Let’s get it going by making sure we are fully prepared with energizing snacks to store at work when the hunger strikes. The key is to have snacks that contain mainly protein and/or fat because those two macronutrients are digested much slower than carbohydrates, keeping you fuller longer and help to combat junky cravings. Here is a list of options that will keep our brains sharp and focused, our metabolism revved up, and our blood sugar under control so we don’t end up feeling like we need a heavy hit of sugar to wake us up when 3pm rolls around:

1-2 boiled eggs with 1/4 avocado

unsweetened coconut chips 

1/2 cup hummus with chopped raw vegetables

nutritional shake containing greens and protein for an energy boost (can be mixed with unsweetened almond milk)

homemade plantain chips (baked or lightly pan fried in coconut oil or organic butter)

kale chips (homemade or store bought)

1 tablespoon of coconut oil (good trick to karate kick your sweet tooth craving)

roasted chickpeas

½ cup chia pudding

1/2 cup beef jerky + 1 apple

1 fruit + 10-12 nuts or 1-2 tablespoons of nut butter

fresh berries + 1/4 cup organic full fat cottage cheese, or plain yogurt, or kefir

4 turkey breast slices + 1/4 avocado wrapped in lettuce

sea snax (seaweed nori-style snack packs) these contain a high mineral content, which help keep cravings at bay

olives (packed in good quality olive oil) with chopped tomato

small banana rolled in hemp seeds and cacao nibs

smoked salmon on zucchini, cucumber, or radish slices

DIY trail mix (ie: raw nuts or seeds (unsalted and unroasted), goji berries, mulberries, and cacao nibs - all available at Bulk Barn)

Adopting a healthy lifestyle should never be stressful. If you are looking for more guidance with tweaking your diet for optimal health in order to reach your fitness goals, I can help you take the guess work out of it all and help you transition smoothly. Book a nutritional consultation with me to get started!

Best Sources of Post Workout Carbohydrates

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Post workout nutrition requires two things: protein to aid in protein synthesis, and carbohydrate to replace muscle glycogen, in other words: both are needed for muscle growth and recovery. If you exercise regularly and intensely, reducing your intake of healthy carbs overtime can lead to a sluggish metabolism, increased levels of stress hormones, and decreased levels of muscle/strength building hormones. You wind up feeling cranky and weak, and obviously that’s no fun. This restriction may help with immediate weight loss – which is mostly water and glycogen – but it is not sustainable and I do not advocate a low carb diet for optimal long term health. It’s about choosing the right type of carbohydrates to consume regularly (spoiler alert: it’s not the type you find at your local baked goods shop. Those may be the best type for our taste buds, but definitely not our waistline, no matter how many calories we just burned at the gym).

Why Do We Need Carbs?
  • To provide energy for all of our body’s cells
  • To replenish glycogen stores that fuel our muscles
  • To fuel the brain, nervous tissue, and skeletal muscle (muscles that contract voluntarily)
  • To provide dietary fibre
What should I eat post workout?
A whole food meal should be consumed after an intense workout, but it’s not always practical with our busy schedules, or maybe we don’t have an appetite built up yet after the gym. In this case, opt to consume a liquid form of nutrition, and look for drinks that have a 2:1 carb to protein ratio in order to accelerate recovery.

In regard to a whole food post workout meal, protein with some starchy vegetables or grains/legumes is needed since your body digests starch into glucose which directly replenishes muscle glycogen.

But what about fruit?


Fruit definitely has its place in an active lifestyle because of the bounty of fibre and micronutrients (vitamins and minerals) it provides, and it can be a great snack before your workout. But in context of post workout nutrition, the sugar found in fruit (fructose) goes directly to the liver for processing first, making it a less than optimal source of quick digesting glucose.

Below are some examples of clean burning carbohydrates to incorporate into your post workout meals:

starchy vegetables:

beet, carrot, jicama, parsnip, plantain, potato, pumpkin, sweet potato, squash, yam

whole grains or legumes:
quinoa, millet, buckwheat, spelt, oats, rice, beans, lentils, chickpeas, kidney beans, sprouted or whole grain breads and pastas 

How many carbohydrates should I be consuming?

Each person is unique when it comes to carbohydrate requirements. An individual’s optimal carb intake depends on age, gender, body composition, activity levels, personal preference, food culture, and current metabolic health. Experiment with your ideal amount.

A guideline to begin with is: 

Women = 1 cupped handful of carbs

Men = 2 cupped handful of carbs 


Include this with a protein source: 1 palm size for women, 2 palm sizes for men, within a 2 hour window after your workout.

For a meat free option: quinoa or beans + rice count as both a carb and a protein

Here’s an example of my post workout meal pictured below: Salmon fillet, handful of brown rice, and a colourful salad. Make sure to incorporate the other half of your plate with fibrous vegetables and/or leafy greens with every meal to ensure adequate intake of micronutrients and fibre that your body needs everyday to eliminate cravings and aid in fat loss.

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Overall, being healthy shouldn’t be about restrictions and strict calculations. Consistent exercise and fuelling your body with as many whole food options as possible will ensure successful, sustainable results.

If you are looking for more guidance with tweaking your diet for optimal health in order to reach your fitness goals, I can help you take the guess work out of it all. Book a nutritional consultation with me to get started!

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