Archive for the ‘Diet & Nutrition’ Category

Eggs Baked in Avocado

Monday, March 3rd, 2014

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For a one-two punch of omega-3s in your breakfast, try baking eggs in an avocado. Beyond the heart-healthy fatty acids and high protein count, this low-sugar and fiber-filled breakfast will kick off your day on a healthy high note.

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This recipe calls for chopped chives, but feel free to serve with whatever fresh herbs or other toppings you have available. A tablespoon of salsa or a little hot sauce would offer a nice hit of spice.


2 ripe avocados
4 fresh eggs
1/8 teaspoon pepper
1 tablespoon chopped chives

Preheat the oven to 425 degrees.
Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center.
Place the avocados in a small baking dish. Do your best to make sure they fit tightly.
Crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell.
Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.
Remove from oven, then season with pepper, chives, and garnish of your choice. Enjoy!


Healthy Valentines Recipe

Wednesday, February 12th, 2014

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Makes 6.


1 1/2 cups pitted dates
1/4 cup raw macadamia nuts
2 tablespoons old-fashioned rolled oats
Pinch sea salt
1 cup strawberries, hulled and thinly sliced


Pulse dates, nuts, oats, and salt in a food processor until combined.
Press the date mixture into the bottom of a 9-by-5-inch loaf pan.
Mash half the strawberries and spread on top of date mixture. Top with remaining strawberries. Slice into rectangles.
Courtesy of Whole Living



Avocado Chocolate Cookies

Friday, November 8th, 2013

Treat yourself this weekend with these healthy cookies! 

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10 cookies

100 g. avocado flesh (very ripe, but not brown)
1/2 cup coconut sugar (a bit more than 1 dl.)
1 egg
1/2 cup dark cocoa powder (a bit more than 1 dl.)
50 g. dark chocolate chunks (I used 85% cocoa)
1 tbsp. water
1/2 tsp. baking soda
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Preheat oven to 175°C / 350° F.
In a bowl using a hand mixer, mix together avocado and coconut sugar until smooth. Add in the egg.
Mix in the cocoa powder and chocolate chunks. In a small bowl or glass dissolve the baking soda in water and add to the dough. Mix well.
Using two spoons place dollops of cookie dough in a baking sheet with parchment paper. The cookie won’t spread as much as usual cookies when baking, so make sure to flatten them out a bit with the back of the spoon.
Bake for 8-10 minutes or until the cookies don’t stick as much to the paper as they did before baking.
Cool down. Store in an airtight container in the fridge for up to an week.
The cookies are best cold – and even better when they have been in the fridge over night.

5 Best Gym Exercises to Prep You For the Slopes

Tuesday, November 5th, 2013

Ski season’s here and tons of resorts in the Rockies are loaded with snow, so it’s time to dig out your snowpants and rally your friends to book your annual ski trip. But while he runs are surely ready, are you? Even if you work out daily, skiing for four or five days can be ultra taxing on your muscles. Trust us.

That’s why we checked in with Alex Moore, high performance strength and conditioning coordinator at the U.S. Ski and Snowboard Association, for the five best gym exercises to get you geared up for ski season. Do these, and there’s no way you’ll wimp out after the first run this year.


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Romanian Deadlift

Suggested: 4 sets of 8
Grab an 80 lb dumbbell (you can increase the weight as you up the intensity). Bend your knees slightly, keeping your back straight, then lean forward with the barbell, hinging at the hips. Push your hips forward and return to a standing position. “Hamstring strength is really important to prevent ACL injuries, which are prevalent in skiing,” says Moore. By working the hamstrings, you help stabilize the knee joint and prevent injuries

Single-Leg Eccentric Leg Press
Suggested: 4 sets of 4 on each side
Load the leg press with about 60 to 70 percent of what you can lift with both legs. With one leg, lower the plate down for six seconds. When you’re at the bottom, push up with two feet. Moore advises to go slowly, resisting the weight coming down on you to keep the movement smooth and in control. (If you are having to move too fast, then the weight is too heavy, says Moore.) About 80 percent of alpine skiing is eccentric, so this downward pressure helps mimic when you are going into a turn, with inertia and gravity pushing you into the ground.

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Medicine Ball Pump Squat

Suggested: 3 sets of 1 minute each
Hug a heavy medicine ball (15 to 50 pounds) to your chest and lower into a squat position. Staying low, doing short pump squats (pulsing up and down about an inch or so) without coming back up to start. Your muscles should always be contracting. This exercise builds local muscular endurance in the lower back, glutes, and quads.

Squat Jump
Suggested: 4 sets of 4
Start with your feet shoulder-width apart. Squat down so your thighs are parallel to the floor, then jump high in the air. Try to land softly on your feet. “This exercise develops explosiveness in the quads and glutes, which is necessary if you want to ski fast and push hard out of your turns,” says Moore.

Courtesy of Men’s Fitness 

Tips to Speed Your Race Recovery

Monday, March 25th, 2013

If you’ve raced before, you know how sore you can be the day or two after.  Part of that is inevitable—you’ve probably worked pretty hard and your body is going to exhibit some soreness and stiffness. But there are steps you can take to lessen the degree of soreness so that you can get back to the business of training faster.

The first step to recovery begins immediately after the race. Take a cool-down run, no matter how much it hurts and how much you don’t feel like doing it. Just 10 to 15 minutes of super easy running will help your body start processing the waste in your legs. (more…)

Tips for Heart-Healthy Eating Out

Tuesday, February 19th, 2013

Eating for heart health is a challenge for some folks, and it’s even harder when they’re dining out. The editors of “Healthy Eating for a Healthy Heart,” at Harvard Medical School have some suggestions.

Curb portions. For two people, consider ordering one salad, one appetizer, and one entrée — that will nearly always provide enough food for both of you. When ordering individual meals, set aside some of what is on your plate to bring home for lunch or another dinner. (more…)

What (and When) Do Elite Athletes Eat?

Thursday, February 7th, 2013

Just because an elite athlete does something, that doesn’t mean it’s a great idea. If Shaq and his stupid PowerBalance bracelet taught us nothing else, he taught us that. Still, if we’re looking for useful patterns to emulate, it doesn’t hurt to check out what the pros are doing. In a forthcoming issue of the International Journal of Sport Nutrition and Exercise Metablism, researchers from the University of Calgary publish the aggregated results of 324 Canadian national-team athletes from a bunch of different sports who completed three-day dietary logs. (more…)

Super Bowl Snacking

Monday, January 28th, 2013

1.25 billion.  That’s approximately how many chicken wings will be eaten Superbowl Sunday.
80 million. That’s the amount of pounds of avocados estimated to be eaten.  Enough to fill a football field, almost 12 feet deep.
2.5 million. That’s how many nuts will be eaten on Super Bowl Sunday.
1,200. That’s the approximate amount of calories people will eat in snacks alone.  Not counting the meals (or drinks)!
58%.  That’s the number of people who will order pizza that day.

So who you pulling for?  Ravens?  49ers? (more…)

The Science Behind High Molecular Carbohydrates

Monday, April 9th, 2012

A revolutionary product is changing the way athletes fuel (more…)

Mind Over Matter

Monday, March 19th, 2012

There is one common factor that stops people reaching their true potential whether you’re a client, a regular gym user or even an athlete. The problem is your own mind set. There are too many phrases like “I can’t do it, it’s too hard” or “I’m tired” -which are all used far too often. All that has happened here; is they have already convinced themselves they are defeated, and this is before they have even started! People will always find it difficult to reach fitness goals with a negative outlook or attitude. So this is simply “Mind over Matter” This is something I have learnt over time;in fitness industry. (more…)