Why Intermittent Fasting Is Taking Over...Fast!

Intermittent fasting is fast becoming the hot new diet trend among athletes, fitness enthusiasts, and people looking to improve their all around health. We have been taught all our lives that breakfast is the most important meal of the day, however many in the health industry are now kicking breakfast to the curb and changing their story.....but to what? And why? The answer is intermittent fasting, and the why is because it addresses the most important factors of weight loss. I know, sounds kind of fishy...let me explain.

For starters, intermittent fasting is NOT a diet. It's not about counting calories, eating less fat, having no carbs, etc. It's more about creating a pattern of eating. So basically it means that you consume all of your calories in a specific window of time every day. For example, the style of intermittent fasting I participate in is known as the 16:8 technique. That is 16 hours of fasting, and an 8 hour window to eat. There are other popular fasting methods:

EAT FAST EAT 

Here, you would do a complete 24 hour fast once or twice per week. During the fast no food is consumed, but you can drink calorie free beverages.

20:4

This is a 20 hour fast with a 4 hour window to eating. Most people usually only have two meals a day when doing this kind of fast, and this is the most common one when it comes to direct weight loss.

Up Day Down Day

In the Up Day Down Day, you would eat normal one day, and the next day cut your calorie intake down to one fifth of your normal day. For example, if you typically take in the regular 2000 to 2500 calories a day, then your Down day would be 400 to 500 calories.

Most people select a style of fasting based on their life schedule. 16 hour fast with an 8 hour eating window works for my schedule (I typically finish my last meal around 8 pm and eat my first meal at 12 noon). I do still eat three meals a day within that time and have a glass of water right when i wake up, and a tea mid morning (for most of you, coffee will be your go to). 

Wait: Why do this??

Ah yes. The Why. Let’s start deep inside. The cells. When you don't eat for an extended period of time, your body begins a cellular repair process that removes waste material from cells, and changes certain hormone levels to make your bodies fat more accessible to be burned. Fasting triggers two of the main hormones in your body related to fat burning: Insulin and Growth hormone. Insulin is a hormone that helps in storing fat, and in the presence of Insulin it is beyond difficult to lose weight. When you fast, blood levels of insulin drop significantly, so fat burning becomes easier. On top of that, their is a rise in levels of Growth Hormone (up to 5 times higher), which is not only the number one hormone for fat burning, it also is key in lean muscle growth and anti-aging. Reduced insulin also means reduced risk of type 2 diabetes.

The obvious benefits are there as well. If you intermittent fast, you will most likely eat fewer meals and snacks, which means you'll most likely take in fewer calories. All this means intermittent fasting increases your metabolic rate (your metabolism), which means you'll be burning even more calories. So basically it works to help you take in less calories And burn more at the same time, thus resulting in weight loss.

If you are working out (at Catalyst Health, Toronto's premiere boutique health facility) while fasting, your body will need to use even more stored fat as energy to power through the workout. More fat burning! Basically, intermittent fasting teaches your body to use the food you eat more efficiently, and also teaches your body to use fat as fuel when it is deprived of new calories constantly. When done properly, intermittent fasting is an amazing way to simplify your eating, promote fat loss, and gain muscle.

Kevin Yeboah

Strength & Conditioning Specialist

Summertime Fitness: A Short Guide to Pursuing Your Fitness Goals Over The Summer Months

           

            When it comes to exercising in the summer, there are several key factors to take into account when planning your workout:

1)   Hydration Status

2)   Electrolyte & Salt levels

3)   Exercise Clothing & UV Radiation

4)   Weather & Other Environmental Factors

 

A good table to refer to when considering your hydration status can be found below. In it you can see that a well-hydrated state in one in which your body weight is between -1% to 1% of what it was when you began exercising. Remember, unless you are burning 3500+ calories during your workout (you aren’t), the pounds of weight you’re losing are almost entirely water. Losses in body fat occur on a larger time scale, so keep your body weight normalized during your workout and focus on net-deficits in body weight over periods of weeks.

% Body Weight Change
Well Hydrated	-1 to +1 %
Minimal Dehydration	- 1 to -3%
Significant Dehydration	-3 to -5%
Serious Dehydration	-5%

          Figure 1 – Hydration level scaled to body weight

           changes during a workout

           That said, if you’re training hard and building muscle mass your overall body weight may not change (or potentially increase) while your body composition transitions to a more lean state. Base your progress on how you feel and perform, not the number on the scale. This will help motivate you to stay hydrated, have more effective workouts, and look better in the grand scheme. As long as you’re not thirsty, you should be in the well-hydrated zone so drink reasonable amounts of water throughout your workouts.

           Related to hydration status are your electrolyte and salt levels, which will inevitably change over the course of a hard summer workout. Electrolytes are vital elements for the initiation and propagation of the electrical impulses that enable your muscles to contract and relax. The utilization of those electrolytes by your muscle cells during exercise, combined with the loss of sodium through sweat, contribute to disturbance in one’s electrolytic balance over the course of a long session. These disturbances are greatly amplified in hot environments where rates of water loss via sweating are increased. Therefore it is incredibly important to replenish those electrolytes actively throughout your workout to prevent cramping and decrements in performance. A balanced electrolytic formula helps in this endeavor. If this is unavailable to you, simply consuming a fluid with sodium and potassium will help.

            The physical qualities of the environment during the summer months are such that the style of your exercise clothing will have to change by necessity in order for you to maximize your training efficiency, especially when exercising outdoors. Because increases in heat will increase your core body temperature, your body will respond by increasing your breathing and sweating rates in order to shed that excess heat. The most effective way your body can shed heat is through evaporation. When exercising, your superficial peripheral capillaries will dilate so that more blood will circulate close to the surface of your skin. The blood in these capillaries contains heat, which is transferred to the surface of your body through direct conductance. The less material you’re wearing, the more effectively your body will be able to lose that heat through the evaporation of sweat. Layers (particularly of the non-sweat wicking variety) trap sweat on the surface of the skin and prevent evaporation from occurring, leaving you overheated and compromising your performance capacity.  

 

            An important variable to consider when ditching the layers is sunlight and UV radiation. Remember to use appropriate amounts of high SPF sunscreen to prevent burning if you’re working outside on a sunny day. You can also limit your sun exposure by exercising in the shade.

            With the high pressure and heat of summer comes the inevitable volatility in weather systems that may affect your workout. Some factors to consider include rain, lightning, dry air, extreme heat, and air pollutants. It is important to monitor weather reports so that you are aware of changes in these variables that may impact your workout. While it’s fine to exercise in the rain, remember to wear clothes that are water resistant/repellant so that you don’t have to perform in damp, soggy clothing or shoes. If there’s lightning in the mix, take that workout inside. Hydration and electrolyte supplementation become extremely important in conditions of dry air and extreme heat so bring extra water and a balanced electrolytic formula to sip on. If there are high levels of dense air pollutants and particulate matter, protect your lungs by working out indoors or on forested trails where exposure to urban contaminants is limited.

            Summer is a great time to exercise outdoors! Just remember to pay attention to the conditions of your environment and prepare accordingly to optimize the efficacy of your training and maximize your results.

–  Bobby

Don’t worry, this blog isn’t going to reiterate the benefits protein intake has on your body - because you already know all of that right?! That being said, I’m about to share some incredible information that will blow your mind!

Ready for it?

YOU DON’T NEED TO EAT ANIMAL PRODUCTS TO GET YOUR PROTEIN!

Boom. I just blew your mind right? If so, you must be one of those enlightened individuals who are beginning to look at their food intake a little differently.

These days, most of us know that your daily dose of protein doesn't have to be a choice between chicken, beef, or fish. However, beyond eating eggs or heavily processed soy imitators, a lot of us are stumped when it comes to finding alternatives to meat.

Plant-based foods can be just as potent sources of the essential macronutrient and they require little to no prep time to make. This is good to know when the struggle to avoid factory-farmed foods is a real concern - not only for animal rights… but also your health. 

Here are some of my favorite and completely plant-based protein options:

Lentils/Beans

All varieties are full of protein and because of their near perfect one-to-one ratio of protein to fiber, a bowl of these legumes leave you feeling just as satisfied as a piece of animal protein (one cooked cup of kidney beans contains 15g of protein). Worried about indigestion? Rinse thoroughly or soak beans and lentils to eliminate the starchy coating and reduce the risk of bloating.

Quinoa

 
Quinoa, a vegan’s best friend, this seed is the superstar of the plant-protein world. But just because you’ve keep hearing about it doesn’t mean you should consider it a thing of the past. Due to its unique texture, quinoa is ideal for replacing meat in certain dishes. One cup of cooked quinoa contains 8 grams of protein and all nine essential amino acids, so it deserves to take center stage in any meal. Throw it into winter chili instead of ground beef or form it into patties for falafel or quinoa burgers.

Chia Seeds

You can soak these tiny seeds in almond milk to make a simple chia pudding breakfast, or add them to smoothies, oats, and anything else you can think of for an extra kick of protein and omega-3 fatty acids. Throwing in a single ounce of chia seeds will add about 5 grams of protein to any meal or snack.

Hemp Hearts

These little guys are the seeds found at the top of the hemp plant, and they taste a little nutty with the consistency of sunflower seeds or pine nuts. Although they won’t get you high… they will provide approximately 10g of protein per 2 tablespoons. Their delicate flavor makes them an excellent addition to any dish that needs a protein pick-me-up.

 Flax Seeds

Flax is a whole grain that is filled with numerous nutrients including a good amount of protein (approx 6 grams per 3 tablespoons) and a high level of omega-3 fatty acids and other nutrients.

Spirulina

A tablespoon of spirulina has 4 grams of protein, and a cup contains a whopping 64 grams—twice as much as a cup of chicken! But let’s be real, you’re probably not dumping this dried, green, seaweed by the cup-full into your morning smoothie. Stick to two to three tablespoons for a hearty dose of protein in addition to many more nutrients than most animal products.

Powder Supplements

Looking to swap your dairy-filled protein shake with a plant based option? My two favorite brands are Sun Warrior - Warrior Blend, and Genuine Health - Fermented Vegan Protein Powder. Mix with almond milk and you’re good to go!

 

Armed with seven vegan protein options, you're totally prepared to take your Meatless Monday game up a notch and start applying these recipes on a daily basis!

Dr. Craig McNamee
Co-Founder of Catalyst Health
Chiropractor
Strength & Conditioning Specialist 

HAPPY NEW YEAR!!!....Now what?

It is actually 2017. If you haven't yet, take a second to breath that in - we have made it this far. Congratulate yourselves, because it hasn't been a bump-free ride. We're now only 12 years from the robot takeover of Terminator 2, two years past the events of Back to Future 2, and just about ready to start the rebellion against the republic in the Star Wars movies (what year do those take place in anyway?). Throughout all the changes we've seen in our lifetime, one thing has remained the same: People still make (and fail to keep) New Years resolutions. 

Before you say "Well I never make New Years resolutions..." and stop reading, this is relevant to anyone who sets goals, which should be everyone, so read on. 

While over 40% of people in North America make resolutions, only approximately 8% of us actually achieve what we set out to do. Yet year in and year out, we say things to ourselves like "this is the year I'm going to get in shape", or "this is the year I'm going to eat healthy". I don't blame you if you had these thoughts as recently as two weeks ago, but if statistics are right, a large number of you (myself included) have already broken a resolution or two and find yourself falling into the same pattern as years past. How do we keep from repeating the cycle? How can we do a better job at keeping our resolutions? There are many reasons resolutions can fail, but that doesn't mean we should not make them (and it also doesn't make for a very uplifting blog post...), so we won't focus on the negative. Instead, here are a few helpful tips on how to refine your resolutions and make 2017 a year of accomplishment....

1. Set specific resolutions and plan

Setting specific resolutions is a good start. How will you know what steps to take if you don't know what you are stepping towards? A popular example is "I want to lose weight in the new year". Cool. Well how much weight? A better example would be "I want to lose 20 pounds in the new year". Good. Now you have a specific goal, a timeline, and can better create an effective action plan to achieve your resolution.

2. Set a few resolutions at a time

Although we may want to make more changes as the year goes on, it is a good idea to set just 2 or 3 resolutions at a time. That way it is easier to maintain a focused approach. After the first few have been achieved, or the new habits have been created, move on to the next few goals.

3. Write down your resolutions

It is easy to think about changes you would like to make heading into a new year, but it's just as easy to forget them too. Writing down goals and re-visiting them regularly is a highly effective way to help fulfill goals. A popular way of doing this is writing each resolution on a piece of paper or post it note and keeping them somewhere you have to see them regularly (bedroom door, refrigerator door, bathroom mirror etc).

4. Include another person

Often times having someone to push you and hold you accountable is a valuable tool in reaching personal goals. Sharing your resolutions and plans with a supportive friend, co-worker, or family member is a good way to add motivation.

5. Don't give up

A broken resolution isn't the end of the world. In fact, new years resolutions are great because you usually have an entire year to achieve them. In that respect, falling off the wagon in February does not mean you can no longer achieve your goal. Revisit your written goals and start fresh again the next day, and be sure to plan around whatever it is that derailed you the first time.

6. Reward yourself

Choose a healthy way to pat yourself on the back for accomplishing even the smallest part of your goals. This will keep your spirits high and will have you more inclined to continue to pursue your resolutions further.

7. Pick resolutions you really want

Making resolutions is a good way to improve your Self. With Self in mind, make sure the resolution is something that You really want. Be certain the goals and action plan align with your own personal values, and are not just things you think you should do, or things other people want you to do.