Healthy Takeout Options Around GWA Downtown

With the recent opening of Fat Burger upstairs, you might be inclined to pop in there for a quick meal. While there is nothing wrong with a burger and fries every now and then, there are also lots of healthy, quick restaurant options around our gym! Here are 5 healthy spots within 5 minutes of GWA:

1. Tractor Foods @tractorfoods

The nutritional information for most menu items is available on their website, and the ingredients are fresh and nutritious. Some of our favourite go-tos include the grilled chicken, tuna, curried cauliflower, and southwest quinoa.

2. O Sushi @osushivan 

Japanese food is an easy healthy option if you order the right things; try sashimi, nigiri, edamame, and miso soup for your next meal.

3. Body Energy Club @bodyenergyclub 

Known for their supplements and tasty smoothies, you can also get ready to eat meals from their fridge that have the nutritional information on the labels. Smoothies also make a great meal on the go, though keep in mind the calories may range from 300-800 per smoothie.

4. The Chopped Leaf @robson_choppedleaf

With the nutrition facts on their website, it’s easy to build a healthy bowl, salad, or wrap, or choose from their preset menu options, like the Pegasus salad with a protein of your choice.

5. Hubbub @eathubbub

Their slogan is real food made fast, and Hubbub certainly delivers with a selection of yummy sandwiches, bowls, and salads.

Burning Calories v Restricting Calories for Fat Loss

 

• Creating a calorie deficit for fat loss

If your current fitness goal is fat loss, you’ve probably heard by now that you need to be in a calorie deficit. But how do we do that? Well, first we need to figure out a baseline, or what we call our “Maintenance Calories” which is the total amount of calories we need to consume to maintain our current bodyweight. Maintenance calories factor in things such as your age, sex, weight, height, and current activity level. You can use a calculator online to get a rough estimate of this number, but bear in mind that it isn’t 100% accurate, it is however a good starting point. Next, tracking your calories for a week or two to figure out whether you are at maintenance or not is going to help you with creating a calorie deficit. Once we have maintenance figured out, how do we create a calorie deficit? Do we reduce the number of calories we are eating, or just try to burn more calories? Let’s take a closer look at both!

 

• Pros & Cons of Burning Calories

 

The biggest advantage to intentionally burning more calories is, you have to exercise more! Whether it’s walking the dog, lifting weights, or chasing the ice cream truck for an extra couple of blocks, more activity means more improvements to your physical fitness and mental health. Strength training specifically will help to build muscle, which in turn will increase your metabolic rate, which means your body will burn more calories at rest just from having to sustain your new gains! On the other hand, if you are somebody who is already pretty active, adding in even more activity can be fairly time consuming. In addition, it’s much harder and takes much longer to burn calories than it is to consume them, thereby increasing fatigue and potential feelings of hunger. It can take over 10 minutes of cardio to burn just 100 calories, this could be a one mile run or even a brief stint on the Air Bike, which sounds tough just reading it! Now consider how much faster it is to eat those 100 calories and then some.

 

• Pros & Cons of Restricting Calories

 

When it comes to restricting calories, people’s instinct is often to eat as few as possible. The less calories I eat, the more weight I’ll lose, right?! Well, kind of. The problem with drastically restricting calories is the principle of diminishing returns. The weight will start to come off pretty quick sure, but it’s not sustainable over the long term and can even lead to over-correction or binge episodes, ergo undoing most if not all of the initial weight loss. On the other hand, small changes to your caloric intake such as reducing portion sizes, snacking a little less between meals, or subbing full soda for diet, can be more than enough to make great changes to your fitness and nudge the scale closer to your weight loss goal. As we previously stated but now in reverse, it’s much easier to eat just a little less than it is to exercise a lot more. 

 

• Perhaps a little bit of both? 

With all that being said, it’s all about balance. Doing a little bit of both goes a long way. You don’t have to cut out all of your favorite foods or exercise an extra 5 hours per week to make significant changes. Start small, and keep things simple. Here are 3 simple steps you can implement right away:

 

1. Track your food and daily steps/exercise for a week to get a clearer idea of your baseline. You can track food with apps like Ate, MyFitnessPal, you can also use a written journal or pictures to gauge portion sizes. Most smartphones have a step tracker and they do a good enough job to give you a rough idea of your daily movement, and log your other workouts in a journal. Start with something as simple as “Date – Strength Workout, 60 minutes. 8/10 – very hard work”.
2. 
   Increase your daily non-exercise activity with things like parking an extra block or two from the office, take calls on your feet when possible, pace back and forth when brushing your teeth, taking the stairs instead of the elevator even if just for a couple of flights.

 

3. Be more cognizant of portion sizes and nutrition labels. Not all foods are created equal, and some foods don’t hold a lot of bang for your buck, meaning they have a lot of excess calories for what ends up being not a lot of food. Keep snacks light and minimal between meals; focus rather on more consistent, higher volume meals with plenty of vegetables.

Intermittent Fasting: Part 2

In last week’s post, we discussed the different methods of intermittent fasting (I.F.) – Time-Restricted Eating (TRE), Alternate Day Fasting (ADF) and the 5:2 method. As promised, this week we’ll be elaborating on its effects on weight loss, as well as training performance. Is I.F. really the fat-melting magic that some claim? Is it ACTUALLY superior to regular old calorie restriction? How will I.F. affect my training? Let’s dive in!

 

• Intermittent Fasting effects on weight loss:

You may have heard from a friend or two, or perhaps read online, that intermittent fasting is by far the best/easiest/fastest way to shed weight and drop some of those unwanted lbs. You may have even heard that you can eat whatever you want, as long as you only eat during a specific eating period. There may be an element of truth to some of these claims, but not for the reasons you may think. 

Well, is I.F. more effective than regular calorie restriction for weight loss? So far, the majority of research (anecdotal evidence aside) shows that while I.F. can lead to reduction in weight, it actually is no more effective than calorie restriction across the board. By and large, I.F. leads to reduction in weight simply because you are literally giving yourself less opportunity to over-consume calories. It really is quite that simple. 

With that being said, I.F. might just work for you, and that’s fantastic. If you tend to eat a calorie-dense breakfast, or snack late into the night, it’s no real surprise that restricting your eating window could lead to reduced calorie intake. It is worth noting that for some people, I.F. allows more freedom where food choices are concerned because it can be difficult to over-consume your daily calories in a shorter period of time. 

 

• Intermittent fasting effects on training

There is actually a surprising lack of conclusive evidence on the effects I.F. may have on training. Some studies show no changes, some show improvement, meanwhile some show impaired performance. The general consensus seems to be that it largely depends on the person. 

If you train on an empty stomach and perform better without any side effects such as light-headedness, stomach discomfort, or a lack of energy, then by all means continue to do that. On the other hand, if you prefer to eat before you train, that’s fine too! Some things to consider with this are food volume and timing – the larger the meal, the more time you should leave between eating and training, and vice versa. 

 

In conclusion, there is no right or wrong answer when it comes to intermittent fasting. If limiting your “eating window” is something you find easy and sustainable, that’s what is the most important. If you have an easier time adhering to a more typical approach of consistent meal timing, continue to do that! Likewise, whether you prefer to fast or eat before training, the most important thing is that it works for YOU and YOU can adhere to it. 

What is important is that you do not embellish the outcomes or effects of your preferred methods of eating, especially when recommending them to others. It’s usually best to take extreme claims with an extreme pinch of salt. As always, you should consult your primary care physician before experimenting with any big changes to your diet.

Author: Mitchell Johnson, PN Level 1

Intermittent Fasting: Part 1

 

• What is Intermittent Fasting?

You may have heard this phrase thrown around a lot over the last few years as it has garnered lots of attention for its alleged fat-melting effects. Intermittent Fasting (I.F) is essentially an eating pattern that cycles between periods of fasting and eating. So, how does it work?

 

• Different methods of intermittent fasting

There are various methods people like to implement when trying I.F. For example, Time-Restricted Eating (TRE) which typically involves 16 or more hours of fasting, followed by an eating window of 8 hours or less. TRE is often the most popular because it can be as simple as eating an early dinner, then delaying or skipping breakfast the next morning. 

There is also the Eat-Stop-Eat method, which entails a 24 hour fast, once or twice per week. This one may be a little more challenging as it requires you to fast for a whole day, with the idea being that you have more freedom with your caloric intake on your feeding days. 

Finally, there is the 5:2 method which consists of 5 regular feeding days, followed by 2 days of consuming only 500-600 calories. Not too dissimilar to, this method requires a longer (though slightly less restricted) period of fasting. 

 

• Who is it for?

Sounds pretty straightforward right? If you have experimented with I.F already and it works for you, that’s awesome! It absolutely can help some people overcome barriers with weight loss, as a simplified method of calorie restriction. 

However, I.F is NOT for everybody. Individuals with diabetes, high blood pressure, or a history of eating disorders, and pregnant women, are a few examples that should avoid I.F. As with any diet, you should consult your primary care physician first. 

Stay tuned for next week’s post where we delve into a little more of the science behind I.F, particularly its effects on training performance and weight loss.

 

Author: Mitchell Johnson

Top Reasons People Regain Weight

Some could argue that losing weight is easy—it’s keeping it off that’s the hard part. Many will go their entire lives losing and gaining the same XXlbs over and over again, but it’s never too late to break the cycle! Here are the top reasons people regain weight:

Unsustainable changes

It’s easy to fall into the pattern of all or nothing thinking when it comes to diets. Foods get labelled good or bad, we equate dieting with suffering, and entire food groups may get restricted. You might drop a lot of weight quickly as a result, but consider if you can actually eat like this for your entire life. If the answer is no, what’s the point?

No maintenance phase

This ties in with point #1. Some people either diet or overindulge with nothing in between, which is where a good maintenance phase can help you find balance between a nutritious diet and treats you love. Break the cycle of dieting, bingeing, and repeating!

Reduction of metric tracking

If you reach your weight loss goal, you may find yourself less inclined to take progress photos, measurements, and weigh-ins. While you certainly don’t need to do any of these things daily, or even weekly, it might be a good idea to do monthly check-ins rather than putting it off until it’s too late and you’re forced to diet again.

Reduction in activity

Just because the diet is over doesn’t mean you never have to exercise again! While the type and amount of exercise may change after weight loss, keeping regularly active is hugely beneficial for maintaining body composition, physical, and mental health.

Poor support group

If you are surrounded by family members, friends, or coworkers who don’t prioritize a healthy lifestyle, they may inevitably whittle away your willpower and inadvertently bring you back to some bad habits. While you can’t remove all the poor influences in your life, you can work to surround yourself with more healthy, like-minded individuals to help you stay on track.

Nutrition Tips for Travelling

With the easing of restrictions, many people are itching for a getaway. Sticking to your diet on vacation can be a daunting task, but with thoughtful choices and planning, it’s not impossible. Here are a few healthy eating tips for when you’re on the road:

1. If you’re travelling by car, pack a small cooler with water, chopped up veggies and fruit, wraps/sandwiches, turkey pepperoni, hard boiled eggs, Greek yogurt, etc—anything lean, minimally processed, and accessible.
2. If you’re flying, toss an apple, trail mix, and/or protein bar in your carry-on bag. No one says you have to eat overpriced, subpar airplane food, so plan ahead and pack your own. If you absolutely can’t take your own food on the trip, try research healthy pit stops along the way. It won’t be perfect but it’s still a win if you choose a more healthy restaurant versus a less healthy option (ie. Freshii vs McDonalds).
3. Try book accommodations with a kitchen. Even if you only cook half the time, you’ll save yourself a ton of extra calories. If you’re in a hotel, pack some protein powder/bars/cereal for snacks or a light breakfast, or choose eggs and fruit from the hotel’s complimentary breakfast.
4. Try eat light for two of your three meals (or skip one entirely without starving) so you can account for extra calories from meals out.
5. Don’t aim for perfection. It’s a vacation and you are entitled to some indulgences. You probably won’t lose weight but is it even necessary that you drop fat every week? Is there a strict deadline? Are you willing to make sacrifices? If the answer is no then a more fitting goal would be to try to at least maintain your weight while on vacation.

Is a calorie just a calorie?

 

Yes and no

Can you gain weight doing a dirty bulk? Absolutely. Can you lose weight eating junk food and processed snacks? 100%—if you’re in a caloric deficit.

A better question to then ask is are all calories created equal, to which the answer is no! 

For example, if someone needs to eat 1,700 calories a day to lose weight, it could look like:

Breakfast: Tim Hortons breakfast egg and cheese sandwich, hash brown, double double

Lunch: McDonald’s 6 pc McNuggets and medium fries

Dinner: California rolls and Rainbow Rolls

This meets the calorie goal, so the individual would lose weight. However:

1. The food density is low, meaning none of these items will keep you full for long, let alone give you energy. If anything, your blood sugar will crash and you’ll feel fatigued and get carb cravings in a few hours.
2. There are minimal fruits or vegetables, so you’d be missing out on key nutrients and fibre.
3. All of these meals are high in sodium, which will make you dehydrated and bloated.
4. Your macros for this day would be skewed towards higher fat/processed carbs and low protein, which is less than ideal if you want to build muscle.
5. If you ate like this regularly, you may one day face increased risk of heart disease, diabetes, and other chronic health conditions.

By choosing to eat more fruits and vegetables, whole grains, and lean protein, you can consume way more food while dieting, have more energy, and feel better physically and mentally, while still having the flexibility to enjoy a cheeseburger every now and then!

What Comes After the Diet?

Many studies have determined that 80-90% of people who lose weight will regain it within a few years. Alternatively, many gym goers trying to put on mass can come out of a bulk looking chunky versus shredded. So how do you find balance with a healthy, maintainable diet without losing your sanity counting calories for life?

This is why the transition from dieting to maintenance is key for sustainable results. Here are a few steps you can follow when you’re ready to end your calorie deficit or surplus:

• When you reach your goal weight or aesthetic, stay there for a week or two to lock in your new weight
• Next, bring your calories up (or down if you were in a surplus) so that they’re closer to your projected new maintenance. You might see your weight fluctuate by 2lbs but this is purely from water, carbs, and food volume in your gut.
• Once your weight has settled, start to slowly add in 50-100 calories to your daily goal week to week. If your scale starts moving in the wrong direction (more than 2lbs), adjust calories accordingly.  This is your new maintenance!
• Track your new maintenance calories for a while to get used to your updated portion sizes. Consider weighing yourself less often.
• Slowly stop tracking a few days a week and begin to eat more intuitively. Pay close attention to your hunger and thirst cues, and stick close to the eating habits you had when you were tracking food.