POW # 18- Farmers markets, Infrared saunas and Healthy popcorn

3 P’s for Optimal Perfomance and Health! 

 The Power of 3…  

PRACTICAL:  Farmers markets – Buying local and organic

Do you shop at your local farmers market? If you do, fantastic! and if you don’t, heres why you should 😉

  • The food is as fresh as you can get it outside of growing it yourself.
  • All fruits and veggies at local farmers markets should be Organic and non-GMO. That being said, speak to your local farmers, get to know them and ask about their farming practices. And yes, organic food can be expensive but it is our health that is most important. Check out this list of fruits and veggies called The “Dirty Dozen” and “The Clean 15”. This list refers to the fruits and vegetables that are the most and least contaminated by pesticide use. Let this guide help you with what to buy organic vs non-organic.
  • The Dirty Dozen (in order of highest contamination)
  • Apples
  • Celery
  • Sweet bell peppers
  • Peaches
  • Strawberries
  • Nectarines
  • Grapes
  • Spinach
  • Lettuce
  • Cucumbers
  • Blueberries
  • Potato
  • The Clean 15 (in order of least contamination)
  • Onions
  • Sweet Corn
  • Pineapples
  • Avocado
  • Cabbage
  • Sweet peas
  • Asparagus
  • Mangoes
  • Eggplant
  • Kiwi
  • Cantaloupe
  • Sweet potatoes
  • Grapefruit
  • Watermelon
  • Mushrooms

Remember, the process is gradual. Change takes time and all of us have to work within our budgets.

EAT YOUR VEG! – Support Local Farms

  • Vibrant colours in fruits and veggies are a reflection of the nutrients they contain.
  • Ethical Industrialized farming has become the norm. Industrial farming (both conventional and organic) is hard on the land, and utilizes environmentally unfriendly practices that are not sustainable over the long-term.
  • Support small businesses and families.
  • Eco-friendlyReducing the use of fossil fuels through less waste in the form of carbon monoxide, pesticide use and chemical fertilizers.
  • Invest in you and your families health.
  • Reduce your carbon footprint (the average meal travels 1200 km from the farm to plate. Food that is grown closer to home will therefore have fewer transportation emissions associated with it.

I absolutely love going to our local farmers market because you get to know your community better and its a great way to spend a Sunday morning.

Check out these lists of farmers markets that you can hit up ALL throughout the week in Toronto. Now you’ll have no excuse not to check them out 🙂

http://www.blogto.com/eat_drink/2014/06/farmers_markets_in_toronto_by_day_of_the_week/

http://www.blogto.com/toronto/the_best_farmers_markets_in_toronto/

 

                     

 

PROP: Infrared Sauna

Historically, heat treatments have been used to help heal the body for thousands of years. “Hot air baths” and sweat lodges were used for busting stress, increasing relaxation and detoxification among Native Americans, Eastern Europeans and in Ancient Chinese Medicine.- Dr Axe

What is an Infrared sauna?

A type of sauna that uses heat and light to help relax and detoxify the body.

Whats the difference between a regular sauna and an infrared sauna?

They differ from “regular saunas” because their light directly penetrates your skin but does not warm the air around you. — which is why most can stay in an infrared sauna longer than a regular sauna.

Do Infrared saunas really work?

There is still research being done on the long term effects but as of right now they seem to be safe.

There has been research and testing done proving that infrared saunas do in fact help many people reduce blood pressure and increase exercise tolerance- https://www.ncbi.nlm.nih.gov/pubmed/16105634

There have also been tests done on improving cardiovascular healing- http://www.sciencedirect.com/science/article/pii/S073510970101467X

Cost

The average price for a 45 minute- 1 hour session is $50 Canadian Dollars.

Benefits of Infrared saunas

  • Pain reduction
  • Relaxation
  • Anti-aging effects
  • Increased detoxification
  • Joint and muscle support
  • Inflammation lowering effect
  • Boosts metabolism

So, our advice to you is try it out for yourself and see how it makes you feel 🙂

POTION: Healthy Popcorn

We absolutely LOVE popcorn as a healthy snack.  It’s high in fibre, low in carbs per cup popped and you can flavour any way you like! However, if you’re buying microwave or movie theatre popcorn that’s a different story. Microwave and Theatre popcorn use genetically modified corn, refined vegetable oils (margarine), refined sugars and preservatives. YUCK!  The type of popcorn you want to get is the organic, non GMO kernels that you can pop on the stove yourself. It takes a little bit more time to make ( 2-3 extra mins compared to bagged popcorn) but it is much healthier and the way we make it, MUCH tastier!  You can go to any health store and find this type of popcorn in the bulk section or buy in bulk on Amazon.ca . Once you’ve got your popcorn you will also need to purchase some Coconut oil / Ghee/olive oil, himalayan salt and nutritional yeast. We like to buy our coconut oil from Costco because you can get a massive 2.3 L tub of it (organic) for only 27 bucks! It’s a steal. Himalayan salt and Nutritional yeast will also be at your local health food store.

What is Nutritional Yeast?

Nutritional yeast is a unique vegetarian food with pleasantly cheesy flavor and a powerful nutritional punch! It is rich in B vitamins, including B12, and provides 8 grams of protein per serving. For a rich umami flavor, add nutritional yeast to sauces, scrambles, kale chips, crackers and biscuits. To boost nutrition and please your taste buds, sprinkle over vegetables, baked potatoes or popcorn. *Vegan and gluten free.

Instructions

1. Get a large pot with a lid and put 1 Tbsp of coconut oil inside with 3 single kernels. Turn the heat on high and keep a close watch on the kernels to pop.

2. Once those kernels have popped, remove the pot from the burner and take the three pieces of popcorn out of the pot.

3. Wait about 30 seconds before putting the rest of the kernels in that you would like to make and add some more coconut oil if you need to.

4. Once the 30 seconds is up put the pot back on the burner and bring the heat down to a low/ medium with the lid on.

5. Wait for all the kernels to pop and when they are done remove the pot and pour the popcorn into a large bowl.

6. Pour 1- 2 tablespoons of coconut oil back into the empty pot to melt it and then pour it all of the popcorn. ( Can also use Melted Ghee, Grass-fed butter, Olive oil, Avocado oil, or Truffle Olive oil )  

7. Sprinkle on a couple tablespoons of your nutritional yeast and a couple pinches of himalayan salt.

Spicy Nacho: Nutritional yeast, Coconut oil or Ghee, Cayenne powder, Cumin powder, Paprika, Onion and Garlic powder, Salt

Spicy Sweet: Cayenne pepper, Cinnamon, Coconut oil, Salt

Cheesy Dill: Nutritional Yeast, Ghee or Coconut oil, Onion powder, Dried Dill , Salt

Truffle Parm: Truffle Olive oil, onion powder, Nutritional yeast, ( or high quality organic parmesan), Salt .

Salted Peanut butter Chocolate: Melt half a bar of Dark chocolate with a table spoon of coconut oil. After melted, stir in 1 table spoon organic peanut butter, 1 table spoon of maple syrup, half a tea spoon of salt and melt over popcorn. Put in the fridge for 30 min. 

VOILA! Healthy popcorn complete!

 

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

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Plus if you complete the challenge we have merchandise and trips to BALI to give away! Check it out you won’t be disappointed!

xx

Andy and Brit 

P.O.W # 8 (Box jumps, Borage oil and Anthony Cheam)

“3 P’s for Optimal Performance and Health”

PHYSICAL: Box Jumps 

We absolutely love box jumps! We all need speed to bring our strength to new levels and box jumps are the quickest way to get explosive, express power and practice landing softly (sound landing mechanics take a lot of core strength, which is great because its easy to forget about keeping our core activated throughout workouts)

Things to be aware of while completing a box jump

  • Feet are flat while landing.
  • Knees stay neutral (they are not pointing out too much or buckling in)
  • Core is engaged.
  • Shoulders back and chest up.
  • When landing on the box, extend the knees and thrust the hips forward.
  • Eyes are always looking forward or up. You never want to be looking down because thats the direction you will go in.
  • Step back down off the box one foot at a time.

We know box jumps can be intimidating, so try practicing first by placing an object on the floor in front of you and jumping over it, tucking your knees in close to your chest. Once you’ve mastered this you should have no problem taking on the box jump!

              

POTION : Borage Oil (GLA oil) 

Borage oil is a natural substance that provides high levels of the fatty acid called gamma-linolenic acid (GLA), a strong anti-inflammatory found in certain plant oils.

While gamma-linolenic acid is derived from extracts drawn from the seeds of plants like borage (Borago officinalis) and evening primrose, it’s not found in high amounts in the human diet. Therefore, taking a supplement is the way to go.

Borage oil is one of the most popular natural anti-inflammatory supplements because it has one of the highest amounts of GLA of all seed oils, a total of 23%! Whereas, Primrose only has 9% .

Benefits of using GLA Oil

  • PMS symptoms (I did notice less breast tenderness and skin breakouts but still felt cramping.)

       Bone loss and osteoporosis

  • ADHD Symptoms
  • Menopause symptoms
  • Hormonal imbalances
  • Ongoing Fatigue (I have felt less fatigued)
  • Inflammation
  • Arthritis
  • Dealing with Stress
  • Managing Diabetes

I have been using Borage Oil (GLA Oil) now for three weeks and I absolutely love it. Some call it a facial in a bottle and I believe it! Stay tuned for future updates.

PERSON : Anthony Cheam (Life Coach, Personal Trainer and Motivational Speaker)

I have known Anthony since I was 14 years old, thats 14 years! When I was 18 he started to train me. However, through working with Anthony I gained so much more than just a fit body. I was inspired, motivated and driven to be a better version of myself every single day. I couldn’t wait for our sessions together because I would always leave with more knowledge than what I came with. He shaped part of the individual that I am today. He is one of the reasons why I became a personal trainer and why I wanted to work with others to help them to be better versions of themselves.

Since I’ve known Anthony he has gone on to write two books, give a TED talk, hosts numerous teaching events about how to be the best version of YOU and SO much more.

Stay tuned for a guest POW from Anthony soon!

You can find all that Anthony does at:

http://anthonycheam.com/

  (Anthonys Book)

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back weekly for more!

xx

Amanda and Brit