Breakfast Quinoa Risotto

A hearty breakfast recipe made with quinoa, which is high in protein, gluten free and low in calories. This is a vegetarian dish, however you may add any other source of protein, for example chicken.

Ingredients:
2 knobs of coconut oil
1 shallot, minced
1 garlic clove, minced
1 cup of quinoa
2 ½ cups vegetable broth
a handful of shredded cheese, choose your favourite
2 cups of arugula
one bunch of green onions
1 cup cherry tomatoes, cut in half
½ cup of fresh mushrooms, sliced
salt & pepper
dash of olive oil

  1. In a medium size saucepan heat coconut oil over medium heat. Add shallots and garlic and saute until soft and translucent, about 4 minutes.quinoa
  2. Add the quinoa and broth, bring to a boil. Then reduce heat and simmer, covered for 14 minutes.qunioa
  3. Fold in the cheese and cook until quinoa is al dente and the risotto is still somewhat brothy. Remove from heat and fold in arugula and season with salt and pepper.qunioa2
  4. In a separate pan heat olive oil and saute green onions, tomatoes and mushrooms for about 5-7 minutes. Until green onions and mushrooms are lightly browned.quinoa3
  5. Plate quinoa and add your vegetables or protein of choice. You may add a sprinkle of cheese or a little more olive oil on top. ENJOY!

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Electrolytes for Maximum Energy

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Electrolytes. They are known to help athletes push harder and recover faster and even help cure the occasional hangover. This week we look at how electrolyte supplements work, when to use them, and how to concoct your own electrolyte drink. Electrolytes are electrically charged molecules that moderate muscle contraction.

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Above are the 5 types of electrolytes present in the body.

There is ample evidence to support performance benefits with the use of electrolytes. Although the activities and electrolyte amounts vary between studies, it is clear that replacing electrolytes either with balanced food or a drink helps recovery. Electrolytes are most important for training sessions and events that are over 60 minutes. Prolonged activity creates imbalance by using up electrolytes in energy producing reactions and forming water. Take a portion of electrolytes during and after your workout.

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Electrolytes may be beneficial for treating muscle cramps and heat injury that are particularly common with high intensity, prolonged exercise as in a bootcamp or obstacle race. As a muscle contracts repeatedly, contraction factors are moved across cell barriers as energy is converted and released. This action can create an imbalance in the tissue and result in muscle spasm. If left, overworked  muscles become tight and less able to perform work. Clearly, this is bad news if you want to perform well.

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Electrolytes may also be effective for treating tension headaches. Often times, water intake can improve the achy pain of a headache. Adding electrolytes to water allows more water to be captured and stored in the tissues. The benefits have been variable and may depend on the cause of the headache.

Electrolyte supplements are available from some companies, but can also be made from basic ingredients in your kitchen. Equal parts of salt and potassium chloride can be mixed with three times the amount of sugar or honey to provide balanced hydration.

References
Armstrong, L. E. (2002). Caffeine, body fluid-electrolyte balance, and exercise performance. International journal of sport nutrition and exercise metabolism, 12, 189-206.

Stanton, A. A. (2015). Migraine Cause and Treatment. Available at SSRN 2690927.

Von Duvillard, S. P., Braun, W. A., Markofski, M., Beneke, R., & Leithäuser, R. (2004). Fluids and hydration in prolonged endurance performance.Nutrition, 20(7), 651-656.

Crunchy Almond Butter Chocolate Chip Cookies

These crispy cookies are made with almonds and oats, so naturally gluten free. Once you made them, maybe hide half, because they are addicting.

Ingredients:
1 tbsp ground flaxseed
¼ cup vegan butter or coconut oil
¼ cup roasted almond butter or peanut butter
¼ cup coconut sugar or brown sugar
1 tsp vanilla extract
½ tsp baking soda
½ tsp baking powder
½ sea salt
1 cup gluten free rolled oats, blend into flour
1 cup almonds, blend into almond meal
¼ cup dark chocolate chips

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  1. Preheat oven to 350 degrees. In a small bowl mix together flaxseed and 3 tbsp of water and set aside for 5 minutes.

 

 

 

 

 

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  1. In a standing mixer beat together vegan butter and almond butter until combined. Add sugar and beat for one more minute. Beat in flaxseed and vanilla until combined.

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  2. One by one beat in baking soda, baking powder, salt, oat flour, and almond meal. The dough should be slightly sticky. If you think the dough is getting too dry, add a bit of almond milk. Lastly fold in chocolate chips.

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  3. Shape dough into 1 inch balls. Place the balls on a baking sheet, lined with parchement paper. Make sure to leave a lot of space between cookies, as they spread while baking. (Mine were too close together).

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  4. Bake cookies for 12-14 minutes, the cookies will be soft coming out of the oven. So let them cool for 5 minutes on the baking sheet, then transfer to a cooling rack for 10 minutes.

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    ENJOY!

Build with BCAA’s

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Branched chain amino acids or BCAAs are an amino acid that has a branched molecular structure. Amino acids are present throughout the body and are used for various energy producing functions. BCAAs have been found to be metabolized mainly in the muscle tissue.

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Because of this BCAAs have become a popular supplement for enhancing muscle recovery after strength training, sparing muscle mass during fasting and increasing overall protein intake. Overall supplementing with BCAAs can keep the body in an anabolic state and maintain lean mass.

BCAAs are the most basic units that are put together in different ways to make proteins. Many amino acids can be made in the body, while essential amino acids can only be acquired from food or supplements. In exercising populations BCAAs in the muscle are broken down at a faster rate. It has be postulated that replacing BCAAs in the muscle will have a good effect on performance. Aside from exercise training, BCAAs have a known benefit for treating liver disease.

BCAAs can be taken in powder or tablet form. Powder forms are commonly flavoured because on their own BCAAs has a very strong taste. Most supplements are a balance of three BCAAs and are taken in 20g doses.

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The structural form of the three essential BCAAs in muscle tissue.

BCAA intake is most beneficial before, during and after exercise for promoting muscle synthesis and reducing muscle soreness. Supplementation makes this more convenient. After a squat training session, the group that supplemented with BCAAs had less fatigue during the lifts and experienced less muscle soreness the next day. BCAA supplementation has also been observed to increase muscle power output in trained lifters.

References
Crowe, M. J., Weatherson, J. N., & Bowden, B. F. (2006). Effects of dietary leucine supplementation on exercise performance. European journal of applied physiology, 97(6), 664-672.

Shimomura, Y., Yamamoto, Y., Bajotto, G., Sato, J., Murakami, T., Shimomura, N., … & Mawatari, K. (2006). Nutraceutical effects of branched-chain amino acids on skeletal muscle. The Journal of nutrition, 136(2), 529S-532S.

 

Strong & Explosive with Creatine

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Creatine is one of the few supplements that has a lot of cold hard evidence to back up what it does. Creatine is a naturally high energy molecule in the body that is used in the short duration high intensity phosphocreatine system. This system, also called the ATP-PC system fuels short bursts of energy with intracellular stores of creatine when the need can’t be met with oxygen. The creatine molecule is stored in the muscle and has high energy phosphate bonds. It it the detachment of the phosphate bonds that releases energy.

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High intensity intervals just got easier.

Meat, fish and eggs can provide some creatine in the food form, however real effects are best gained with creatine powder. Supplementing with creatine is most common among strength and power trainees. If your training demands short burst of all out intensity, taking creatine is proven to help you recover faster from each intense bout and go hard for the next one. Although some of the effect will lessen when you stop taking creatine many of the benefits are lasting. The biggest plus is that you can push harder, you can build more muscle and train more frequently.

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Creatine is water soluble and mixes easily with most protein powders.

Creatine can be taken in cycles or can be loaded to build up stores in the muscles. Cycling creatine refers to taking a set dose for a period of time and followed by stopping the dose. To load creatine, slightly higher doses are taken each day. When taking creatine, you must ensure you stay well hydrated. Creatine is stored with water in the muscle, so naturally you will need to consume more water. To prevent stomach issues, creatine is best taken with meal and dissolved in a glass of water.

One of the newer findings on creatine is that it has positive effects on mental clarity and decision making. This effect is especially prominent in older adults. Creatine is stored in all types of body cells and can provide energy during conditions of stress or low oxygen. It is by this mechanism that creatine supports all body cells, not just the muscle!

References
Greenwood, M., Farris, J., Kreider, R., Greenwood, L., & Byars, A. (2000). Creatine supplementation patterns and perceived effects in select division I collegiate athletes. Clinical Journal of Sport Medicine, 10(3), 191-194.

Persky, A. M., Brazeau, G. A., & Hochhaus, G. (2003). Pharmacokinetics of the dietary supplement creatine. Clinical pharmacokinetics, 42(6), 557-574.

Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40(5), 1349-1362.

A Balanced Meal

The complete dinner with a source of protein, carbohydrates and vegetables. Easily made within half an hour.

Ingredients:
salmon (I used one half side)
½ cup of thinly sliced fennel
whole wheat pasta (I prefer penne)
asparagus
fresh lemon juice from one lemon
½ tsp chilli flakes
olive oil

For the creamy sauce:
1 medium size sweet potato, peeled, cut into chunks
1 garlic clove
½ tsp turmeric
¾ cup almond milk, unsweetened
2 tbsp nutritional yeast
salt & pepper

1.Preheat oven to 350 degrees. Steam sweet potato. Wash and pat dry salmon, lay into tinfoil (slightly fold up edges of tinfoil), drizzle with olive oil and fresh lemon juice. Add thinly sliced fennel on top of the salmon and season with salt and pepper.

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2. Bring water to boil in a large pot with a pinch of salt. Make another tinfoil bed for the asparagus. Wash asparagus and trim rough ends. Drizzle with olive oil, add a bit of salt and red chilli flakes. Set timer for 20 minutes and put tray with salmon and asparagus in the oven (both should be cooked through at the same time). Now add pasta to boiling water.

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3. Make sauce for pasta, in a blender combine the sweet potato, garlic, nutritional yeast, almond milk, turmeric and salt & pepper. Once pasta is cooked, drain and combine with creamy sauce. Serve everything together. ENJOY!

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NEW Facility & NEW Classes!

New Edge Fitness Inc. private training facility is NOW OPEN! NEW facility means NEW classes.

Are you asking yourself what this bootcamp is about?
Are you asking yourself what is “New Edge Fitness” about?
Are you curious if you can even make it through these bootcamps?

We are excited to welcome you to the “New Edge” Family where we are committed to helping people achieve their optimal level of health and fitness. Our bootcamps are designed to increase the longevity of your life and equip you with the strength to conquer all of your life challenges. Our coaches designed 6 classes throughout the week to accommodate all levels of fitness and they will encourage you to push past your limitations.

Get in touch with us to receive your complimentary class pass by emailing us at info@newedgefitness.ca

We are looking forward to the day you walk through our doors, and in the words of the legend himself “earn your respect not only from us, but yourself” – Ibby Ali

Contact us at (778)833-2208 to book your COMPLIMENTARY 30min Personal Training consultation or email us at info@newedgefitness.ca to receive your complimentary Bootcamp pass. Time to train the New Edge way!

Working Out vs. Training

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This week, as New Edge begins at the new facility we look at the difference between working out and training. If you had a chance to join in one of the opening day bootcamps I hope you can feel your legs again. If not, you missed out, but there will be much more of that to come!

Training is here defined as structured exercise that is varied progressively with the intent of achieving a specific outcome. Training programs follow some type of periodization. This could be linear, undulating or non-linear periodization. The volume and intensity of the training change over the training cycle to bring up weak areas and maintain overall strength. Training begins with higher volume, low intensity work to reinforce technique. Once technique is improved to some level, the intensity of training increases. Finally the volume and technique can be increased together to peak the athlete for a max performance. This is what one of my coaches call “shock week”. Recovery is always a big consideration during the peaking phase of training.

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Working out is defined as physical movement that raises the heart rate and uses the skeletal muscles. Structure and progression are not emphasized and the activities tend to be chosen arbitrarily. High intensity tasks like flipping tires, battle ropes and tire slams come to mind. These exercises are fun, but doing this mix everyday will not make you better at much. Working out can achieve many great things and it’s worth doing just for the social element of hanging out with like minded people. Other benefits include mental clarity, stress reduction, cardiovascular fitness and strength and muscle gain in a complete beginner.

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Both working out and training are important for lifters and athletes. If you have a specific outcome in mind, then training will be the biggest part of what you do in the gym. Sure, it will not look impressive day to day, but over time the foundation you build by working progressively will be indestructible. If you want to stay healthy and don’t have a something to train for, working out is a good way to maintain your fitness, however good results don’t happen by accident. Choosing a few exercises to do each day at random will not get improvements a fast as a well designed training program. Try something new and decide what type of training is best for getting to where you want to get. See you all in the gym!

References
Brown, J. (2002). Training needs assessment: A must for developing an effective training program. Public Personnel Management, 31(4), 569-578.

Izquierdo, M., Häkkinen, K., Ibanez, J., Garrues, M., Anton, A., Zuniga, A., … & Gorostiaga, E. M. (2001). Effects of strength training on muscle power and serum hormones in middle-aged and older men. Journal of applied physiology, 90(4), 1497-1507.

Penedo, F. J., & Dahn, J. R. (2005). Exercise and well-being: a review of mental and physical health benefits associated with physical activity.Current opinion in psychiatry, 18(2), 189-193.