Kelowna Personal Trainer

Vegetarian heart boost

Vegetarian heart boost

Leigh Carter

Personal Trainer Kelowna

&

West Kelowna

 

A study carried out last year by Oxford University scientists showed evidence that by becoming vegetarian you could be doing your heart a favour.

They tracked nearly 45,000 people living in England and Scotland, of which about a third indicated they were vegetarians and ate no meat or fish. After 10 years, researchers found that the vegetarians had a 32 percent lower chance of being hospitalised or dying from heart disease compared to the non-vegetarians. So by cutting meat out of your diet you could cut your risk of heart disease by a third!

They ate more fruits, vegetables, and fibre, which might also have contributed to their lower risk of heart disease and they generally had lower blood pressure and cholesterol levels. But you still need to feed your body with the right nutrients.

It’s important to vary what you eat. Some nutrients are found in smaller amounts in vegetarian sources or are less easily absorbed by the body than those in meat or fish.

Contrary to popular belief, most vegetarians usually have enough protein and calcium (found in dairy products) in their diet.

Protein from pulses (beans, lentils, peas); tofu and soya product, eggs and dairy products such as milk, cheese, yoghurt as well as nuts and seeds.

However, if you don’t plan your diet properly, you could miss out on essential nutrients. For example, vegetarians need to make sure they get enough iron and vitamin B12 in their diets.

Leafy green vegetables, wholegrain bread and pasta; nuts, seeds, pulses, dried fruit, eggs and dairy products provide iron and zinc.

Vitamin B12 is needed for growth, repair and general health and is only found naturally in animal products. If you regularly eat dairy products or eggs, you probably get enough. However, if you only eat a small amount or avoid all animal products, it’s important to have a reliable source of vitamin B12 in your diet.

Good sources of vitamin B12 include – milk, cheese, eggs, fortified yeast extracts such as Marmite, fortified breakfast cereals and fortified soya products.

Vitamin D is found in fortified margarine and breakfast cereals, dairy products and from sunlight on the skin.

Sources of omega-3 fatty acids suitable for vegetarians include – flaxseed (linseed) oil, hemp, rapeseed oil, soya oil and soya-based foods, such as tofu, nuts and seeds and egg enriched with omega-3.

Evidence suggests that vegetarian sources of omega-3 fatty acids may not have the same benefits for reducing the risk of heart disease as those in oily fish. However, if you eat a vegetarian diet, you can still look after your heart by eating at least five portions of a variety of fruit and vegetables a day, by cutting down on food that is high in saturated fat and by watching how much salt you eat.

Contact Leigh Carter Personal Training Kelowna & West Kelowna  today for your free consultation

Start building a better body for your future

 

 

Personal Trainer Kelowna

Mindful eating

Mindful eating

Leigh Carter

Personal Trainer Kelowna

&

West Kelowna

 

In this busy world, we often eat things just because it’s meal time, snack time, or just from habit. Putting a bit of thought to every time and everything we eat could help us stick to diet goals.

To give you an idea of eating mindfully, although it wouldn’t be practical to eat all your food this way, try taking a small piece of food that you enjoy. Look at it, noting its colour and texture, then take time to smell it and touch it, using one sense at a time. Close your eyes and begin eating. Roll the food round in your mouth, feel its texture, notice the flavour and how both change as it softens in your mouth. Very slowly start to chew it, again taking notice of its changing taste and texture, and finally swallow it.

Before you decide it’s time to eat, try rating your hunger on a scale from 1 to 10, it will give you an idea of what your body really needs. Perhaps you are not even hungry, habit told you it was time to eat.

Think about what is in your food, read the breakdown of ingredients – fat, sugar and calories, before deciding whether or not to eat it.

The best way is to plan out meals in advance, that way you will already know how healthy your menu is.

Always make sure you sit at a table to eat. Take time to enjoy the food, eating in small mouthfuls, chewing well and savouring each forkful.

We tend to eat at the same rate as people around us, so if eating with other people try to sit next to the slowest eater.

If you’re eating alone don’t be tempted to eat in front of the TV or computer, or reading, as distractions like this stop us from focussing on our food and not eating mindfully.

Sipping water between mouthfuls will slow down your eating and help you taste each mouthful separately.

And lastly listen to your body – just eat until you are no longer hungry not until you are full, there is a difference and it could make a difference to your diet!

 

Contact Leigh Carter Personal Trainer Kelowna & West Kelowna today for your free consultation

Start building a better body for your future

 

 

Personal Training Kelowna

Exercise and sleep

Exercise and sleep

Leigh Carter

Personal Trainer Kelowna

&

West Kelowna

 

I think we’re all agreed that to live a longer life with a healthy mind and body most of all we need to eat better – cutting out junk food, doing more exercise every week and getting some quality sleep hours in!

So if you want to sleep better it’s all about exercise. There is good evidence that exercise directly improves sleep. We use energy during exercise and our body recovers with increased pressure for sleep – food doesn’t produce the same effect. Everyone’s body temperature naturally goes up slightly in the daytime and back down at night, reaching its low just before dawn. Decreasing body temperature seems to be a trigger, signalling the body that it’s time to sleep. Vigorous exercise temporarily raises the body temperature as much as two degrees, after which it drops lower than if you hadn’t exercised. This lower body temperature is what helps you sleep better.

So if you exercise five to six hours before going to bed, you will be attempting to sleep at the same time your temperature is beginning to go down. doing exercise in the afternoon or early evening raises your body temperature, which then declines rapidly four or five hours later, aiding the natural drifting-off process.

Many people when asked claim that they don’t exercise on a regular basis because they are too tired. That could that have something to do with sleep habits. Research shows benefits of regular exercise – improves heart health and blood pressure, builds bone and muscle, helps combat stress and muscle tension, and can even improve mood. And one more benefit: sound sleep. Did you know that exercise can help you sleep sounder and longer and feel more awake during the day? The key is found in the type of exercise you choose and the time you participate in it during the day.

Exercising vigorously right before bed or within about three hours of your bedtime can actually make it harder to fall asleep. This surprises many people; it’s often thought that a good workout before bed helps you feel more tired. In actuality, vigorous exercise right before bed stimulates your heart, brain and muscles — the opposite of what you want at bedtime. It also raises your body temperature right before bed, which, you’ll soon discover, is not what you want.

Morning exercise can relieve stress and improve mood. These effects can indirectly improve sleep, no doubt. To get a more direct sleep-promoting benefit from morning exercise, however, you can couple it with exposure to outdoor light. Being exposed to natural light in the morning, whether you’re exercising or not, can improve your sleep at night by reinforcing your body’s sleep-wake cycle.

When it comes to having a direct effect on getting a good night’s sleep, it’s vigorous exercise in the late afternoon or early evening that appears most beneficial. That’s because it raises your body temperature above normal a few hours before bed, allowing it to start falling just as you’re getting ready for bed. This decrease in body temperature appears to be a trigger that helps ease you into sleep.

Remember regular exercise can help you look, feel and sleep better.

 

Contact Leigh Carter Personal Trainer Kelowna & West Kelowna today for your free consultation

Start building a better body for your future

Personal Trainer Kelowna

Vegan Lentil Bolognese

Vegan Lentil Bolognese

Leigh Carter 

Personal Trainer Kelowna

West Kelowna

Squats, pushups, burpees, sprints, pullups, deadlifts all require some food to power them so here is a couple of nice recipes for when the diet is on hold !

Vegan Lentil Bolognese

 

  • 450g carrots
  • 175g sun dried tomatoes
  • 3 cloves garlic, crushed
  • 2 x 400g cans chopped tomatoes
  • 400g tomato purée
  • 500g cooked lentils
  • 1 can kidney beans
  • 500g wholemeal pasta

 

  1. Grate carrots and chop sun dried tomatoes.
  2. Add carrot, tomatoes (sun dried and canned), garlic, tomato purée, lentils, kidney beans and 450ml boiling water to large saucepan
  3. Stir everything and simmer for about 45-60 mins stirring occasionally as it cooks.
  4. When almost cooked, cook pasta according to packet instructions.
  5. Drain and serve with bolognese sauce.
  6. Serves 4

Mango ice cream

  • 4 ripe mangoes (about 1.2kg)
  • 170g almond butter
  • 8 Medjool dates

 

  1. Peel and slice mango, then freeze for about 4 hours.
  2. Put frozen mango, pitted dates and almond butter into food processor until smooth and creamy.
  3. Put mixture into pot and freeze for about 4 hours.
  4. Serves 4 ( would be good to serve after lentil bolognese)

Contact Leigh Carter Personal Training Kelowna & West Kelowna today for your free consultation

Start Building a better body for your future

 

 

Personal Trainer Kelowna

Squash and rice salad

Squash and rice salad

Leigh Carter

Personal Trainer Kelowna

&

West Kelowna

Being that I am super busy at the moment setting up my new gym, my mum just sent me this recipe for my site so i hope you enjoy it.

  • Butternut squash about 1kg (peeled, de seeded and chopped into small pieces)
  • 1 red onion, quartered
  • 2 desert apples, unpeeled, cored and quartered
  • 1 tbsp honey
  • 4 tbsp olive oil
  • Rosemary, about 10g leaves roughly chopped
  • Sage, about 10g leaves roughly chopped
  • 4 bay leaves
  • 200g baby spinach leaves
  • 150g brown basmati rice
  • 1 tbsp white wine vinegar
  • 1 tbsp maple syrup
  • 2 tsp English mustard
  • 1 clove garlic finely chopped

 

  1. Preheat oven to 200C. Toss squash, onion and apples with honey, herbs and 2 tbsp olive oil, season.
  2. Spread in even layer on large roasting tin and bake for 30-40 minutes.
  3. Meanwhile cook rice according to instructions on pack. Drain and keep warm.
  4. Toss spinach through roasted veg to wilt slightly, then add the rice.
  5. Whisk vinegar, maple syrup, mustard, garlic and 2 tbsp olive oil.
  6. Toss dressing through salad before serving

 

Contact Leigh Carter Personal Training Kelowna & West Kelowna today for your free consultation

Start building a better body for your future