UPCOMING

A stretch and strength workshop will be coming your way, to Toronto, towards the end of August-beginning of September, 2019. BMI Fitness will be hosting a 2 hour workshop on form, mobility, stretch and strength. 

If you don't live in the Toronto area, that's ok because I will be live-streaming the event so that you can participate from the comforts of your home, wherever you are. There are advantages to those who are able to physically attend the workshop, such as giveaways and prizes to take home and the use of all the equipment, during the demos. There will also be a surprise giveaway for EVERYONE (online or in person). So, it's an event you will not want to miss!

STAY TUNED for more details coming in the following weeks. 

If you have any questions, please don't hesitate to contact me: tania@bmifitness.ca  or leave a comment/question below!

I usually place a huge emphasis on nutrition in my posts and with my clients, mainly due to the fact that many people struggle with how to eat healthy--what to eat and what types of snacks are recommended. The real struggle though, is finding out WHY we feel so hungry, all the time, or during certain times of the day. What is your relationship with food?

Do you stress eat or binge mindlessly? Do you have sugar cravings? Do you experience an afternoon energy crash?

Despite all these questions, if you're not balancing out your meals with a moderate-intense exercise routine, there won't be any snack that will satisfy you.

When I ask my clients what is their "relationship with food", I often get a puzzled look. They don't know how to answer that question because most of them don't realize that they are IN a relationship with food. Here's what I mean: We use food as a pacifier, an emotional comfort for stress, sadness, anger, or frustration. When this happens, snacking becomes a mindless act of pacifying our emotions -- which usually comes from feeling a lack of control.

Once we discover the association, we can now look at some causes. There are a few reasons as to WHY we stress eat or snack. I've listed a few of the major factors, below:

-lack of enough sleep or deep sleep
-feeling a lack of control
-hormonal imbalances
-lack of exercise
-lack of balanced nutrition and too many small meals (or, what I call "grazing")

After I experienced most of the above symptoms, I started to switch up my routine. I replaced my "snacks" with 3 healthy meals, each consisting of a portion of protein, carbs and fats. I then started to realize how much more intentional I was being around food. I had gotten into such a habit of eating snacks at certain times of the day that it started to feel like a mindless act. The switch allowed me to tune into my body’s hunger cues. This can happen when our brains associate food with the environment or time and we act out of instinct.

I’ll be the first to say that becoming more intentional around eating (especially snacking!) is not easy. It’s hard to curb mindless snacking and it takes practice, but I have some practical tips to share to assist you in the right direction!

TIPS:
1. Plan Your Meals
Meal prepping is an excellent way to avoid unnecessary snacking. Not only does preparing your meals on a weekly basis assist with time, it's also a great way to keep you on a feeding schedule so that when it's usually time for a snack, you will be fully armed with essential and healthy snacks. When your brain knows there’s a plan, you’re more likely to be mindful around food. If you plan for a nutrient dense lunch, it will keep you satiated by the time your usual snack time rolls around and if you plan to snack, think about when you usually get the most hungry and have a pre-portioned snack with you. 
 
2. Stay Hydrated
We often mistake thirst for hunger. We tend to eat, instead of drinking, when we're actually thirsty. Thirst occurs when your body needs water. When we DON'T drink enough water, your body receives mixed signals on hunger. Keep a refillable bottle with you or drink some herbal teas. My rule of thumb is: try to drink at least 2.5-3L (>1/2 gal) of water, per day.

3. Reduce Stress
We hear this one a lot and I coach all my clients on: how to reduce the levels of stress. Here are a few methods I use with my clients in order to first "recognize" their levels and then take action:

• meditate
• epsom salt bath
• go for walks
• exercise

Start with at least one of these. Then, gradually integrate each, slowly. I find that all work effectively and at different times of the day, as well. 
PRO TIP:
If you really want to cut down and make those changes, Apple Cider Vinegar will stop those snack attacks DEAD in their tracks, while offering a ton of other benefits!

Regardless of how many meals or snacks you incorporate throughout your day, it's important to be mindful of your intention and listen to what your body needs!

To learn more about meal planning and nutritional guidelines, check out my Nutrition Plans or set up a consultation and we can discuss some ideas and a plan of action that's best suited for you!

I have a new crush. It's not Candy Crush. It's a Cashew Crush. I think we are in love. I entered Whole Foods. I bought the creamiest, decadent cashew (mixed with coconut bits) butter. We collided and it was love at first taste. Here's how my love affair with Cashews came to be. 

I recently discovered that I have a leaky gut. How was this even possible?? I'm a fitness professional who lives on an extremely clean diet. I don't drink, I don't eat processed or refined sugar. I don't eat dairy. So, what gives? 

I found that my high carb intake was the culprit. That being said, I had to completely change my diet and subsequently, my lifestyle. I realize that the Ketogenic diet is quite trendy these days--regardless of it's long history in the world of nutrition. If you look in my archives, I posted about the benefits of a keto diet, about a year ago. Shortly after writing that blog, I came off the keto diet, as I wanted to increase my carbs, again, but was searching for a different method. I'm always experimenting.

The high carb diet threw my gut into rage. I had major digestive issues, insomnia, lethargy, spike in glucose and cortisol levels, and so much more.  Hence, my love of cashews spawned out of a necessity. After discovering that I had to increase the fats in my diet, I was a little afraid. What if it doesn't work? What if I gain weight? Yes, cashews, are high in calories. However, it's the caloric intake that will make us fat, as opposed to the high level of fat, which is predominantly found in a ketogenic diet. So, a few (like, 5-6) cashews a day are all that you need. 

If anyone is worried about fat content, throw that thought out the window. Toss it far away because what you will discover is that cashews are extremely healthy for you. Below, I listed some nutritional (1) benefits:

BENEFITS:
1. Cashews help lower blood sugar levels
2. Help reduce cholesterol levels, as they contain zero cholesterol
3. They're high in magnesium thus helping to deliver calcium to strengthen bones
4. Improve brain function
5. Improve digestive health (high in antioxidants)
6. So good for your hair, skin and nails

One of my favorite ways to consume cashews is homemade cashew butter. I have tried several recipes and found the one that has my heart singing it's praises. The original recipe calls for just two ingredients!! However, you can add anything you want. I added some coconut flakes, to make it a little crispy and crunchy, just like the store bought one! (2)

​

CASHEW BUTTER RECIPE:

3 cups (450g) dry roasted, salted Cashews
2 tbsp Extra Virgin Coconut Oil (melted)
OR (my version):
1/2 cup toasted organic Coconut flakes or chips (my personal fave)

1. Add the roasted, salted cashew nuts to the food processor and process. It will start off crumbly then will start to clump and stick to the sides. Stop the food processor and scrape down the sides and start up again.
2. While the machine is running, pour in the melted coconut oil.
3. Keep processing until it reaches a smooth, creamy cashew butter consistency.

Nutritional breakdown:
Serving size: 1 Tablespoon
Calories: 100
Sugar: 0.8g
Sodium: 102mg
Fat: 8.4g
Saturated Fat: 2.2g
Carbohydrates: 5.2g
Fiber: 0.4g
Protein: 2.4g 

Cashews butter can be added to any smoothie bowl or drink. I prefer cashew butter over almond because of it's creamy texture and moreso, over peanut butter for it's health properties. Check out PROFI Health for some fantastic healthy recipes for smoothies, bowls, etc., that include nut butters!

If you have any favorite nut butter recipes, share them in the comments below! And, Happy Crushing!

The beginning of every new year often gets us thinking about our goals—more specifically, our health goals. It's usually high on the list. Yet, as we are approaching the middle of January, the attrition rate of newly acquired gym memberships are not as high.

The misalignment of goals with action leads me to question: what exactly does "being healthy" mean to people? How do we want to feel, look, and live in our daily lives? Those are the three primary motivations.

I tend to view the world from the inside out. I realize how that sounds: self-involved, egocentric, self-serving, narcissistic, etc, etc. However, it's quite the opposite. I recently read an article about people who experience the world in this manner. The article detailed that what they are really doing is tapping into their FEELINGS of the type of person they want to be. So, what type of coach/partner/friend/daughter/woman am I, or do I want to be?

If I perceive the world from the inside, then I am motivated by, and capture the feeling of, success; the feeling of living longer, the feeling of freedom, the feeling of happiness, the feeling of ... well, you get the idea.

What happens when I don't feel these gooey, awesome, positive feelings? The experience is uncomfortable. It's really just my ego running wild...with no pants on...in -30 degree Celcius cold Canadian weather. Fear, anger, and sadness arise. Then, I ask myself:

We have full control over the feelings we want to feel and the life we want to have or live and experience. So, to tie this all together, our quest for a healthy lifestyle could be somewhere along the lines of: what is the feeling we want to experience in order to attain (or maintain) a healthy life or fitness goal?

I decided to take a random but very tiny (and maybe scientifically insignificant) poll, from a couple of folks who taught me their version of healthy — my parents. For my dad, being healthy means "living life," which is a "combination of [whole, organic] foods and exercise — you can't have one without the other." Wise words! For my mom, being healthy means "living a life that is pain free and disease free."

Being healthy is whatever we want to feel, whatever we want to experience, whatever we set our mind to, and whatever we desire. We all have a vision of what we want for the world or what it needs. Being alive and healthy is a pretty good start.