Posts Comments

Easy way to add spinach to your diet

April 7, 2012 By Courtnie Leave a Comment

Spinach is an amazing food that should be added to everyone’s diet

Why should you add spinach to your diet?

Spinach nutrients;

  • Calcium
  • Vitamine A
  • Vitamine C
  • Fiber
  • Folic Acid
  • Magnesium

Adding spinach will help you with your bone strength, control cancer, lower homocysteine, protect you against heart disease and age related memory loss.

Making spinach cubes

Having a hard time to adding spinach to your diet? Try making some spinach cubes and add them to your smoothie

Buy fresh spinach from your local grocery store, wash and clean leaves and place in your blender

Add a little bit of water then blend until liquid

Fill an ice cube tray with the spinach mix and place in freezer. Once frozen into spinach cubes you can pop them out and use them in your fruit smoothie or protein shakes!

Quick and easy way to add some green veggies to your shakes!

Enjoy

Courtnie

Filed Under: Nutrition, Random

Superfoods!

November 23, 2011 By Amanda Leave a Comment

There has been growing research over the past few years of certain foods and their added benefits! A lot of foods we eat day to day have tons of positive benefits that we may have not even known before! Here are a few superfoods and some reasons you should incorporate these foods into your diet.

Blueberries – have an increasing ORAC value and antioxidant benefits

Nuts – high in omega 3′s can help lower your cholesterol and lower your oxidative damage

Spinach – high in calcium and antioxidants this superfood is great for your bones.

Pumpkin Seeds – contain phytosterols — a naturally occurring compound with an reputation for cholesterol-lowering properties.

Goji Berries – Gram for gram, goji berries pack more vitamin C than some oranges and more beta-carotene than carrots!

Green Tea – Popular known for its antioxidant benefits Green Tea is a great beverage choice for overall health and wellness.

Cinnamon – full of fibre, cinnamon has an increasing effect on your metabolism, by lowering blood sugar. Is great to add to a sugary dessert!

Try adding these foods to your diet for added benefits!

Yours in fitness,

Amanda

Filed Under: Nutrition Tagged With: , , , , , , , , , ,

The Deal on B Vitamins

November 19, 2011 By Amanda Leave a Comment

Vitamin B supplements have become increasingly popular in the fitness community! These vitamins provide energy and is a vital nutrient to keep your body fit. The B vitamin plays a significant role in the proper functioning of the body metabolism.

The primary functions Vitamin B plays are to produce DNA during cell division, formation of healthy Red Blood Cells (RBCs) etc. More importantly, the B12 is responsible for energy supply in the human body. The natural sources of Vitamin B12 are Meat, Poultry, Milk and other dairy products, Eggs, and Fish.

It is especially helpful to women during there time of the month as RBC are essential to our energy.

Here is what Learn2Sweat suggests!

Vitamin B Complex
Dependent on the formula.
See the Daily Recommended Intakes below and then check your bottle.
  • B-2 is crucial in the production of body energy. DRI of 1.1 mg daily
  • B-3 also supports proper blood circulation, healthy skin, and aids in the functioning of the central nervous system. DRI of 14 mg daily.
  • B-5 is as an essential component in the production of coenzyme A, a vital catalyst that is required for the conversion of carbohydrates, fats, and protein into energy. B-5 also fights depression and is referred to as an anti-stress vitamin due to its vital role in the formation of various adrenal hormones, steroids, and cortisone, as well as contributing to the production of important brain neuro-transmitters such as acetylcholine. DRI of 1.3 mg daily.
  • B-6 is recommended for support of the female cycle and nervous system. DRI of 400 mg daily.
Our Favourite brand is AOR. Check out Showtime Supplements for great deals on all supplements!!
Post all your questions or comments! We would love to hear back from you to hear what you would like us to blog about! Message on facebook or at info@learn2sweat.com!
Yours in fitness,
Amanda Lee
Filed Under: Nutrition Tagged With: , , , , , , , ,

Healthy Fats!

August 27, 2011 By Amanda Leave a Comment

Healthy Fats!!

Now, this is always a hard one for people to understand. But, you need to eat fat to lose fat!!

Here are a few reasons why you should be eating about 20 – 30 % of your daily caloric intake of fats!

~ They’re great for your heart

~ Slow digestion of quick digesting carbs and protein

~ Good fats will lower your LDL cholesterol

~ Reduce you cancer risk

~ Reduce oxidative damage

~ higher in fiber

~ increase satiety, decreasing your hunger

and many nuts, legumes, oils have essential vitamins and minerals to keep your body functioning the way it should be!

Here are a few different forms of fats to try..

  • Almonds, walnuts, pistachios, pine nuts, pecans, cashews
  • Avocados
  • Fish oils
  • Salmon
  • Extra Virgin Olive Oil

Stayed tuned for some healthy recipes!

xo,

Amanda

Filed Under: Nutrition Tagged With: , , , , ,

Your Metabolism

April 27, 2011 By Amanda Leave a Comment

As a Trainer and Nutritionist I am always asked questions about what to eat to lose weight. This question is difficult to answer because there are numerous factors that aid in weight loss. Nutrition, cardio and your workout routine are the three most important factors, nutrition being about 80% of the puzzle. Here is some information I think you should all know about your metabolism, which is what will burn off your calories and that excess fat!

Metabolisms are not fragile things and it is quite hard to “mess” it up. If you find you have a slow metabolism it is probably because you are not timing your meals correctly or not making the right food choices.

Metabolism’s are based on a few factors and is scientifically referred to as your Basal Metabolic Rate or BMR. This is the rate at which the body expends energy to sustain basic life and  takes into account all of the energy you use to digest food, in respiration, to keep your heart beating, blood circulating and to stay awake.

There are three major factors that can increase your metabolism:

Your metabolism can be increased by exercise! Exercising can vary your metabolism around 30%. Meaning it can increase your metabolism and your energy expenditure by around 30% of your natural, current BMR.  The amount you will increase it by will depend directly on intensity, duration, frequency of activity, and your body mass. As you become more efficient at one exercise and it becomes easier to you, you will need to turn up the heat and make it more difficult in order to see the same results!

Thermoregulation is another factor that will effect your energy expenditure metabolism. When your body is hot and sweaty it takes more energy to cool it down again, and vice versa.

Thermogenisis of food is the third main factor that can vary your metabolism. The thermic effect of food is how many calories it takes to digest a certain type of food. Protein requires the most amount energy to digest, it can vary your metabolism about 20 to 30%. Next is carbohydrates (about 5 to 10%) and then fat (about 5%). This may help you understand why people choosing to lose weight are often chose to eat high protein diets.

Tips to keep your metabolism running smoothly:

Drink up

Plenty of water will keep you hydrated to learn more on the importance of proper hydration click here.

Green Tea

Green tea has plenty of polyphenols called catechins. The specific type of catechins in green tea help increase your metabolism and burn stubborn belly fat.

Spices

A wide variety of spices will increase the thermic effect of food. Also, spices such as curry, and chili flakes have potent antioxidants in them helping you ward off oxidative damage, which is caused by exercise, and keep your body running smoothly.

Natural foods

Foods with little preservatives are much easier to digest and process then confusing additives. natural green food is best as it is vitamin and mineral rich and low in calories. Vegetables are known to be high in fiber, vitamin B and magnesium, as well as being relatively low in calories. Top picks: : tomatoes, spinach, cabbage, asparagus, broccoli, celery, beets, peppers, carrots and eggplants.

Hope this helps you make some better choices! Stay focused! Every healthy choice you make you become one step closer to your ideal physique!

Yours in Fitness,

xo,

Amanda Lee

Filed Under: Nutrition, Random Tagged With: , , , , , , , , , , , , , , ,

Mindless Eating

April 9, 2011 By Courtnie 1 Comment

Think before you eat!

Mindless Eating

These are the calories that may not be accounted for, and could also be why you are having a hard time losing those last 10 pounds.

Some causes for mindless eating include; stress eating, boredom, and emotional eating

Only eat when you are hungry, a lot of people don’t even remember what the feeling of being hungry actually feels like anymore…….

Mindless eating adds up!


Here are some great tips on how to avoid mindless eating;

  • Stop eating in front of the TV, when you are preoccupied by the TV/computer you are no longer aware of what, and exactly how much you are consuming
  • Have your meals preprepared,  healthy snacks and meals that you can grab on the go. This will take away the option of getting seconds, and subsequently consuming too many calories.
  • Home made frozen dinners. I make most of my meals for the week on Sunday, and then freeze them! This way they are pre-portioned and ready to go when I need them!!
  • Keep a food journal, I found accountability very important when trying to eat clean. When you write it down you will soon realize where your slip-ups are
  • When you go out to a restaurant, have the server package half the meal prior to receiving it, and avoid the bread
  • Use a smaller plate, making the plate look fuller with a properly portioned meal size
  • Sit down at the table  when eating, make sure that you enjoy your food and take your time to taste it. Doing this will leave you more satisfied and allow your brain to catch up to your stomach……registering the full sensation at the right moment and avoiding the point of being too full/stuffed
  • Use a meal plan, outlining a set number of meals, including your snacks, and stick to it!
  • One of Amanda’s favorite tip; To avoid late night snaking brush your teeth once you have finish meal, you will then be less tempted to put something once your teeth are clean!!

Whether  it’s your first ten or last ten these helpful tips will help you cut out those unnecessary calories

~Courtnie~

Filed Under: Nutrition, Random Tagged With: , , , , , ,

Staying Hydrated

March 31, 2011 By Courtnie Leave a Comment

 

Having a hard time losing weight? Are you drinking enough water?

 

Being dehydrated can actually stall your metabolism

As much as 25% of your body is made of water. And the human body can not fuction properly when you are dehydrated.

 

  

 

 

Here are some quick tips to help you get daily water intake

  1. Have a glass of water before going to bed
  2. Try adding lemon, lime or other fresh fruits to your water (oranges, berries) to give your water some flavor
  3. Fill you water bottle half and freeze it, fill the rest up with water and that way you will have cold water all day!
  4. Freeze your berries before adding them to your water, creating flavored ice cubes
  5. Keep you water bottle with you and sip all day
  6. Drink water with your meals, not only will this keep you hydrated but you will also avoid consuming empty calories
  7. Consume fresh fruits and veggies, both of witch have a high water content
  8. Have a glass of water first thing when you wake up
  9. Re-fuel, water loss happens all day, in hot or cold weather. Make sure you replenish your water loss after your workouts as well!
  10. Every once in a while try out some carbonated water, it helps you keep hydrated and will make you feel fuller!
  11. Herbal tea, you can have herbal tea both warm or cold (if you are going to have it cold, make sure you steep it with warm water first!)
  12. Avoid Caffeine, caffeine is a natural diuretic and will dehydrate you if you don’t adequately replenish your water levels

The average amount of water that should be consumed daily is around 8-10 cups. This varies depending on you daily physical activity levels and your body habitus.

On th other hand you can drink too much water too. There have been cases of over saturation which can also be dangerous. Seek help from a health professional to further direct in this matter if you have concerns.

Like most things in life, it’s about finding a balance.

Drink up :O)

~Courtnie~

Filed Under: Nutrition, Random Tagged With: , , , , , , , , , , , , ,

SHOWTIME SPORTS SUPPLEMENTS

March 29, 2011 By Amanda Leave a Comment

I’m pleased to announce that Showtime Sports Supplements has decided to make me one of their NEWEST sponsored athletes!!

SHOWTIME SUPPLEMENTS is one of the leading supplements stores here in Winnipeg! Currently with 20% to 50% off the entire store, SHOWTIME SUPPLEMENTS has by far the best prices in the city!!!

If looking for

Branched Chain Amino Acids (For more info on BCAA’s click here)

  • To keep you in an anabolic state while dieting down
  • To help regulate blood sugar levels
  • Increase your recovery
  • Help stimulate fat loss!!

Protein Powder (For more info on protein click here)

  • Speed recovery
  • Slow digestion, to keep you fuller longer!
  • Maintains and supports fat loss!
  • Comes in all different flavours and varietys
  • Great low calorie snack for you and your muscles ;)

Glutamine (for more information on glutamine click here)

  • Aids in recovery
  • Supports healthy immune system!
  • Aids Protein synthesis
  • Helps maintain a healthy bowels
  • Replenishes depleted glutamine levels from working out

Fat Burners

  • Advanced fat burners can pick up a slow metabolism
  • Aid in lipolysis
  • Increase energy
  • Push you past your plateaus
  • Increase focus

Pre-workout Formula’s

  • Most Pre workout formulas contain a combination of creatine and beta-alanine
  • increase muscle pumps
  • Provide you with more energy for your entire workout
  • Creatine will help add strength to your workouts!
  • Beta- alanine can delay muscular fatigue as well as
  • Increase your anaerobic and aerobic endurance! (long and short term endurance)

Weight Gainers

  • Usually for men trying to gain weight and increase their muscle mass
  • This formula is full of protein and carbs to help increase caloric intake
  • While maintaining proper nutrition and certain vitamins and nutrients that aid in putting on mass

Vitamins and Minerals

  • Often forgotten about Vitamins and Minerals will help prevent many deficiencies
  • Especially important when following a strict diet, you could be missing out on certain important Vitamins and Minerals
  • Supports proper energy metabolism!
  • A good multivitamin, calcium supplement and antioxidants like vitamin C and D are great to have on any program!

Tanning – Competition and Indoor tanning products!

  • Showtime supplements also provides competition color.
  • With experienced competitors on staff, they will be able to assist you with application instructions!
  • As well as many different indoor tanning products to help you develop a great tan!

These are just some of the many product SHOWTIME SUPPLEMENTS has to offer! Come by 1855 Portage to check it out for yourself!!

Let Showtime Supplements experienced and knowledgeable staff help you find what you are looking for!! Ivette and Darryl Landry have been in the Fitness Industry for many years and will be able to help you with any questions!!

Or feel free to contact myself at amanda@learn2sweat.com for more information about supplementing, or for more information about Programs Learn2Sweat.com offers!!

We look forward to hearing from you!!

~Amanda Lee

Filed Under: Nutrition, Random Tagged With: , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Sauce

March 22, 2011 By Amanda Leave a Comment

Often when talking to friends of mine I offer advice and am asked questions! Recently, in conversation I was asked what sort of sauces I use to ‘spice things up’ a lil’, without ruining my diet?? So here is my response!

The key ingredient to a successful diet is diversity and changing things up, so I think this is a very important!! Especially since barbeque sauce, and dressings can be laden with calories from fat and excess carbs and sugar.

Here are some great ideas to use in your next meal:

  • Salsa

The fresh variety is best, will come in all different levels of spicy. Tomatoes offer antioxidant benefits and are high in lycopene a carotenoid pigment and phytochemical found in tomatoes. Lycopene will neutralize oxygen derived free radicals.

  • Mustard

Mustard can come in many flavours and is extremely low in calories. Dijon, spicy, honey, etc. Just watch out for added sugar with some candied or honey varieties.

  • Hotsauce

This will add plenty of punch! Franks Red Hot should literally sponsor me, as I love it and use it on nearly everything. With certain hotsauce’s their is added sugar, so watch out for these variety’s. But, hotsauce comes with many of additional flavours so I am confident you will find one you enjoy!

  • Greek Yogurt

A friend of mine actually introduced me to making my own dressing. Add garlic, hotsauce, salsa mustard or a variety of spices you like. This way you have your creamy dressing with little added sugar or fat! Greek yogurt is a great source of protein!

  • Home Made Dressing

Olive oil and Balsamic vinegar come to mind, but this is not your only option! Garlic, curry, lowfat milk powder, chili spice… the options are endless, try to be inventive with the ingredients in your cabinet.

  • Hummus

Hummus is made from chickpeas or garbonzo beans and can come in many flavours and varieties! Make your own at home by grinding up those chickpeas and adding your own spices for flavour!

  • Gaucamole

Made from avocado, this dip is delicious and high in heart-healthy monounsaturated fat! Avacados are also a great source of insoluble fiber, this type of fiber promotes regular bowel movement and prevents constipation, removes toxic waste through colon, and helps prevent colon cancer by keeping an optimal pH in intestines to prevent microbes in your intestines from producing cancerous cells.

Mash that avocado and add salsa, lime, chili powder, garlic..MMMmmm I’m getting hungry! haha Serve with veggies or bake some whole wheat pita’s up and enjoy some healthy chips!

There are so many protective, antimicrobial and antioxidant benefits to spices. Never feel guilty about adding them to everything you can think of! My personal favourite spices are Cumin, Garlic, Chili spice and of course my allllll time favourite Cinnamon!

Check back soon for our Recipe page to be up and running! We will share some great “saucy” options on there for you!

In the meantime, check out our packages and programs available to you!

Yours in fitness,

~Amanda Lee

Filed Under: Nutrition

Oatmeal

March 18, 2011 By Amanda 2 Comments

Oatmeal is my comfort food! Delicious and nutrition! I know many of you think this is completely bizarre!! But I, like anyone who is trying out a new diet tried oatmeal because I was told to, and now I am hooked, it’s my favourite clean treat by far!

So for those of you who are wondering here are some reasons why which you should switch to oatmeal for your breakfast cereal!!

Start because of the varying health benefits, and I am sure you will be enjoying this food for your own reasons soon enough!

  • Oatmeal is high in soluble fibre, which absorbs water and waste products as it moves throughout the digestive tract. This process slows your digestion and make you feel fuller for a longer amount of time! … A great way to control your weight!
  • Oatmeal reduces your risk of Type Two diabetes! The American Diabetes Association recommends that people with diabetes eat grains like oats. The soluble fiber in these foods help to control blood glucose levels. Regulating blood glucose levels benefits those with and without Diabetes as they help control cravings and spikes of energy!
  • Oats are 100% natural. No processing is incurred to many oatmeal varieties. With the exception of flavoured oatmeal. Just check the ingredients, it should say one thing, oatmeal.
  • Another benefit of the soluble fiber in oatmeal is lowering blood pressure! Oatmeal contains more soluble fiber then whole wheat, rice or corn!
  • Oatmeal is a good source of protein and complex carbohydrates. Oatmeal also offers a large variety of vitamins and minerals and is a great source for getting more iron in your diet. Iron is needed for brain development and function.
  • The Food and Drug Administration announced that oatmeal could carry a label claiming it may reduce the risk of heart disease when combined with a low-fat diet. Soluble fiber also offers the benefit of lowering LDL (bad) cholesterol, while maintaining HDL (good) cholesterol levels!

Do you if you are receiving enough fiber in your diet?

Women ages 19-50 should be recieving 25 grams and men ages 19-50 should be recieving 38!

Women and men over 50 should be receiving 30 grams each.

Some convenient facts about oatmeal:

  • You probably already have in your cupboard! Who doesn’t have some oatmeal in their cupboard for cooking purposes! Pull it out for tomorrow’s breakfast!
  • Oatmeal takes very little preparation time! Just pour in the oatmeal, double the amount of water and put it in the microwave!! Be sure to keep an eye on it in there though! The water can cause the oatmeal to explode which is always an annoyance in the mornings!!
  • It is delicious! Prepare it wih fruit, berries on top, mash in a banana, add cranberries or raisens, sprinkle cinnamon or pumpkin spice, a dash of stevia, there are many ways to spice oatmeal up! Check out our recipe pages in the future for more information!! :)

If you are interested in trying out a healthy all natural diet yourself inquire about our diet plans!! Choosing to eat healthful all natural foods is not only about losing weight, it is also about reaping the benefits that these foods provide for you. For more information contact info@Learn2Sweat.com. Or myself directly at amanda@Learn2Sweat.com.

Filed Under: Nutrition