Vegan Caesar Salad Dressing

Eating salads everyday could be boring, but if you have a dairy-free and egg-free caesar dressing packed with superfoods and flavour, you will never have a dull salad again. If you love creamy, garlicky dressing, this is the recipe you’re looking for. You can also use it as a vegetable dip. We’ve seen people eat this vegan salad dressing by the spoonful.

 

Ingredients

Salad

  • 1 large bunch green kale, washed, stemmed and massaged
  • 2 tablespoons raw hemp seeds
  • handful of toasted walnuts (optional)

Dressing

  • 1 large garlic clove, pressed or grated
  • 3 tablespoons raw tahini paste
  • 2 tablespoons raw apple cider vinegar
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons organic tamari (wheat-free soy sauce)

Instructions

  1. Massage the kale with your hands.
  2. Put all the dressing ingredients in a food processor.
  3. Toss kale with dressing, hemp seeds and walnuts and serve.

Did you like this recipe? Opt in to our mailing list to get the most recent recipes.

Why women should lift weights

You’ve heard all the horror stories: lifting heavy weights make women bulky, it’s dangerous and it’s bad for your joints. These lies feed into the stereotypes that are preventing many women from experiencing the benefits of resistance training. Rest assured, weight training will not do any of these awful things to you.

Contrary to popular belief, lifting weights do not make women bulky or turn into hulk overnight. However, it will help you improve your posture, gain lean muscle mass, improve metabolism and body composition.

 

Five reasons why women should lift weights:

  1. Improve posture. By simply improving posture, you will look leaner and more confident. Pull your shoulders back and lengthen your spine.
  2. Burn more calories. The more muscle one has, the more calorie they burn at rest. Do you love food? We sure do.
  3. Bone and joint health. Resistance training is an excellent way to combat the loss of bone mass with age and lower the risk of osteoporosis. By activating and strengthening the muscles around your knee joint will prevent pain from walking up or down the stairs.
  4. Better shape. As you build muscle, your body begins to take shape.  You may lose fat and muscle tissue with endurance activities, but lifting weights will help you burn fat and gain or maintain lean mass for better body composition.
  5. Being independently strong. Lifting those grocery bags? Holding a toddler in each hand? No problem.

Where do you start from here?

Now that we’ve cleared the air about weight training, it’s up to you to make the decision to engage in a more beneficial form of fitness and take your body to the next level. Find an Exercise Coach to create a customized workout program for you. This will help you get rid of any imbalances causing aches and pains in joints and soft tissue, target areas you want to tone and build muscle and prevent injuries. Having an exercise coach will help you reach your goals sooner. Get started with our 12-Week Challenge to summer.

How to alleviate neck pain

Over 80% of North Americans will suffer from neck pain in their lifetime. Our necks are susceptible to injury of the muscles, ligaments, tendons, and joints. By being aware of our posture, performing regular stretching and strengthening exercises, and chiropractic treatments, together we can prevent and alleviate neck pain. At Kx Yorkville, our goal is to treat the underlying cause of neck pain and the associated symptoms.

Common causes of neck pain

  • Neck pain from texting or using the computer for too long
  • Waking up with horrible neck pain or you couldn’t move your neck
  • Whiplash from car accident or sporting injury
  • Neck pain from trauma like slips or falls
  • Stiff neck from shovelling snow or gardening 

All of the above are causes of neck pain. Vertebral misalignment is the most common cause of neck pain. There are other causes for neck pain such as arthritis, disc herniation and degeneration. Problems associated with a misalignment of the spine in the neck area can also result in severe pain in the shoulders, muscle spasms and headaches.

What is your assessment?

Your assessment begins with a thorough health history intake. This includes onset of symptoms, diet assessment (which can cause systemic inflammation), minor and major trauma. We then perform an orthopedic assessment, range of motion test and gait and spinal pattern test.

At Kx’s we believe in treating the CAUSE not just the symptoms. Injury in one location of the body may actually manifest as dysfunction in a remote part of the body. This is the reason why a comprehensive assessment is imperative in making a diagnosis and developing a treatment plan.

What is your treatment?

After reviewing your assessment and generating a diagnosis, the chiropractor will provide report of finding and present a treatment. The treatment plan details such as frequency and duration of the visits, goal setting and re-evaluation date.

Chiropractic manipulation is used to restore mobility to joints restricted by tissue injury caused by any major or minor trauma. Chiropractic is primarily used as a pain relief alternative for muscles, joints, bones, and connective tissue, such as cartilage, ligaments, and tendons. Proper spinal alignment can allow proper nervous system function, spinal re-alignment is achieved through chiropractic adjustment. Chiropractic can be used in conjunction with other therapies such as Acupuncture, Craniosacaral, Kinesiotaping, strength and conditioning.

 

What are some stretches or exercises for neck pain?

Movement is crucial for pain relief and proper healing. Daily routine of exercising and stretching will keep you pain free. It is recommended that would visit your chiropractor prior to performing any neck exercises or stretching to identify the cause of your neck pain.
Chin tuck is a great exercise for strengthening neck muscles. Perform 10 repetitions slowly, without holding the stretch, perform every 2 hours.

Neck Alignment - The Chin Tuck

Active neck range of motion is very simple and effective.  Hold each position for 5 seconds, perform every 2 hours.

Neck Active Range of Motion

Dr. Sabaa Aziz
Chiropractor

Why you should invest in a water filtration system

Water is everywhere. The earth is comprised of 70% water. Our bodies are made of 75% water, nourishing every cell in our bodies. Learn why it is important to invest in a quality water filtration system.

 

Pollution and toxic waste in water

Through the years, we have polluted almost every single water supply. Over 700 pollutants are regularly found in drinking water.

Our water is supplied by Lake Ontario, where chlorine is added to kill microorganisms, fluoride to apparently keep your teeth healthy and sulfur dioxide and ammonia to remove excess chlorine. The Canadian Environmental Protection Agency (CEPA) monitors just 300 potential chemical contaminants, leaving approximately 30,000 possible hazardous pollutants without regulation.

Human, industrial, pharmaceutical and agricultural waste ends put a large strain on fresh water. In China, 80% of the country’s major rivers are so polluted that it can no longer support fish. Over 2 million tons of toxic waste is dumped into the sea annually.

Trace amounts of pharmaceuticals, from antibiotics, hormonal drugs and painkillers to hormonal compounds and chemotherapy medications are left in the water. To put it in perspective, drinking 3 litres of water per day for 80 years may contribute to antibiotic resistance or endocrine disruption.

 

Water filters for home

We recommend a 5-stage water filtration system to minimize exposure to heavy metals, chlorine, fluoride, prescription drug metabolites and other waterborne toxins.

At KX Yorkville, we use a 5-stage reverse osmosis water filtration system with an additional remineralization stage to fuel and help you recover through your workouts. All our teas, espresso, pre and post workout shakes are made from our 5-stage reverse osmosis filtration system.

Want to learn more about how toxins can accumulate in your body? Book a Biosignature Modulation assessment or read more about it here.

Boar Bacon Cauliflower Rice Recipe

Cauliflower is one of the most versatile vegetable in the kitchen. You can eat it mashed, baked, steamed, raw or make pizza crust or rice out of it. It is hard to resist pulsing cauliflower into rice once you’ve tried it. This stuff is better than potatoes! Here’s one of our favourite cauliflower rice recipe. 

Ingredients

  • 1 large head cauliflower
  • 4 slices wild boar bacon
  • 3 cloves garlic
  • 1 bunch asparagus
  • 1 1/2 cups frozen peas (optional)
  • 4 green onions, thinly sliced
  • 1 Tbsp sesame oil (optional)
  • 2 Tbsp coconut aminos

Directions

  1. Cut the cauliflower into florets; discard stem (or save for broth for later use). Place cauliflower in food processor and pulse until it turns into rice consistency.
  2. Cook the bacon in a 12-inch skillet over medium heat. Drain on paper towels and reserve bacon grease on the pan.
  3. Add the garlic and cook for 30 seconds. Add the cauliflower and cook until cauliflower begins to crisp. Lower heat to medium and add frozen peas and asparagus. Cover pan and cook an additional three to five minutes.
  4. Add bacon,  green onions, coconut aminos, and sesame oil to pan. Let everything warm, mix and serve.

 

How do you like to enjoy your cauliflower rice? Please share below!

Did you like this recipe? Opt in to our mailing list to get the most recent recipes.

The meat, nuts and vegetables breakfast

Breakfast is the most commonly skipped meal. Excuses range from “I don’t have an appetite in the morning”, “I don’t have time” to “I can’t eat meat for breakfast”. Cortisol levels are highest between 6am and 9am, which means your metabolism is stimulated and your cells are anxious for you to eat after having fasted all night. For most people, breakfast should be the largest meal of the day. Here are a few reasons why you should eat meat, nuts and vegetable for breakfast.

Most common breakfast mistake

Most people eat typical carbohydrate dense cereal, fruit or oatmeal for breakfast, which will cause a spike of blood sugar first thing in the morning. Peaks and crashes in blood sugar that often lead to dips in energy, poor mental function, food cravings and overeating in the next meal. High levels of blood glucose from the standard carbohydrate rich breakfast will make the body respond by releasing high levels of insulin to lower blood sugar levels.

 

World-renowned strength coach Charles Poliquin created the “Meat and Nuts Breakfast” specifically for this purpose.

What you eat for breakfast determines the neurotransmitters you release for the rest of the day. The meat, nuts and vegetables breakfast raises both dopamine and acetylcholine, the two most important neurotransmitters for focus and drive. Needless to say, the richest sources tend to be meats, fish, eggs, different types of nuts and certain vegetables.The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time. The vegetables will help move things along and remain satiated longer. High protein and fat breakfasts compared to high carbohydrates will slow down the absorption of food, therefore blunting the glucose and insulin response.

 

Eating a meat, nut and vegetable breakfast will provide you with:

  • Improved mental clarity
  • Increased energy.
  • Better appetite control. reduced cravings throughout the day
  • Optimal body composition

Eating different meat allows you to get different amino acid profiles and avoid intolerances and allergies. Pasture raised game meats are higher in omega-3’s and CLA (the good fat).

Meats

  • Bison
  • Buffalo
  • Lamb
  • Venison
  • Grass-Fed Beef

 

Nuts

  • Walnuts
  • Macadamia
  • Cashew
  • Almonds
  • Pistachio
  • Pine nut
  • Brazil nut

{Note: Peanuts are not nuts–they are legumes!}

 

Allergic to nuts? Here are your options:

  • Avocado
  • Unsweetened coconut flakes
  • Coconut oil
  • Cook your meat in healthy fat such as grass-fed butter, coconut oil or animal fats (lard, bacon fat, etc.)

 

Low glycemic vegetables

  • Brussel sprouts
  • Broccoli
  • Green beans
  • Snap peas
  • Cabbage
  • Artichokes

 

Try this meat, nuts and vegetables breakfast and watch the fat shed off your midsection, experience sharp mind and sustained blood sugar. Need help starting? Book an appointment with our Biosignature Practitioner to set you up for success.

How to overcome a training plateau

You’ve been hitting the gym 3-4 times a week, training the same muscle groups on the same schedule, using the same weights. Perhaps you go to the gym and you train whatever you feel like doing that day without a program, but some days you can’t figure it out so you hop on the elliptical and ride for an hour. You’ve noticed your gains are diminishing. You’re not getting stronger, leaner, bigger or wiser. What should you do?

Here are our 5 steps to avoid training plateau:

  1. Alternate between volume and intensity. Volume is how much work is performed and intensity is how hard the work is. Volume causes burnout, not intensity.
  2. Change your routine after at least 4-6 workouts. The more advanced you are, the more frequently you need to change as athletes adapt to routines faster and novices require longer.
  3. Do not change your routine sooner than 4 workouts. You will not see results or adapt.
  4. Record your weights and follow the 2% rule. Add 2% more weight to the weight every set. Muscles require overload to adapt. You will be surprised how much faster you will start seeing results.
  5. Hire a trainer. Find someone knowledgeable to hold you accountable.

At KX Yorkville, we screen you for imbalances before we create your customized training program, as you are only as strong as your weakest link. Our trainers ensure the movements are executed safely, under the appropriate time under tension and pre-determined rest period, to ensure you see endless gains. Workouts are changed every 4-6 sessions for best results. Book a consultation today to learn how you can be our next transformation story.

 

5 Important Rules for Fat Loss

By supplementing with nutrients and exercise, you can permanently lose excess body fat and improve body composition. By following these steps, you will be able to control your blood sugar level, experience more energy and fewer cravings. How many of these things are you currently doing?

 

  1. Maintain blood sugar levels. Eat high quality foods every 2-3 hours to manage blood sugar. Replace carbohydrates with smart fats to avoid energy crashes. Opt for grass fed, hormone and antibiotic free meats such as bison, elk, venison or beef as it provides 2 to 4 times more omega-3’s and 3 to 5 times more CLA (the good fat).
  2. Avoid nutrient deficiencies. Nutritional deficiencies can cause a wide range of ailments such as chronic inflammation, muscle pain and can inhibit fat loss. Supplement with vitamin D, magnesium, zinc, omega-3’s, essential mineral and elements. Read more about our top 5 supplements for fat loss here. To understand how much of each nutrient to take for your body, book a Biosignature Consultation here.
  3. When you’re thirsty, it’s too late! A good rule of thumb is to drink half your body weight in pounds in ounces daily. Ensure the source of your water is from a filtered source which removes all fluoride, toxic metals and prescription drugs. Add a pinch of unrefined sea salt to add minerals to your water.
  4. Resistance training. Weight training will help you increase lean mass, become stronger and lose unwanted body fat. Research shows that anaerobic resistance training is far more effective for fat loss than steady state aerobic training. Find an exercise coach to prepare a 3 day program customized to your body for fat loss here.
  5. Rest and repair. Go to sleep by 10:30pm to repair your body psychologically and physically. Disrupting your sleep-wake cycle stresses your body and increases your chances of hormonal imbalances, leading to increase in body fat. Have trouble sleeping? Find out which nutrients you are deficient to get you back on the clock.

 

It is important to implement diet, training and supplements in order to reach optimal health. It’s very difficult to out-train a poor diet, and it’s impossible to out-supplement a poor diet. It is crucial to have a training and nutrition program customized to your goals and needs. Unsure of where to start? Book a consultation with our Exercise Coaches to set you up for success.

Paleo-Friendly Wild Game Meatball Recipe

Gluten-free, dairy-free, soy-free, egg-free

 

This is the only paleo-friendly wild game meatball recipe you will ever need. Yes, you can make meatballs without eggs or bread crumbs. The onion mixture helps bind the meat together but you have to be extra gentle when browning them on the pan.

 

The secret to good food is using fresh, good quality ingredients, so don’t worry too much if you put too little or too much of anything.

 

Ingredients

  • 2 tablespoons organic unsalted butter
  • 1 lb of ground wild boar
  • 1 lb of ground wild venison
  • 1 medium onion
  • 1 small thumb of ginger (optional)
  • 1 giant pinch of italian spices
  • Unrefined salt and pepper
  • 1 dash of red wine (optional)
  • 1 jar of tomato sauce (We like Neal’s Organic Tomato Sauce)
  • 2-3 bay leaves

 

Instructions

  1. Preheat oven to 350ºF.
  2. Melt organic unsalted butter on cast iron pan on medium high.
  3. Put aromatic mixture in blender: onion, ginger, italian spices, salt, pepper. Pulse until it turns into a paste. Put a handful of paste aside for the sauce and use the remaining for the meatballs.
  4. Mix ground boar, ground venison and aromatics together. Form balls.
  5. When pan is hot, gently brown meatballs evenly on all sides.
  6. When meatballs are evenly browned, deglaze the pan with red wine.
  7. Pour enough tomato sauce and remaining aromatic mixture to cover the meatballs.
  8. Add bay leaves.
  9. Bake in oven for 28-35 minutes, depending on the size of the meatballs.

 

You may serve this with cruciferous vegetables or your choice of gluten-free pasta and you have one healthy, hearty meal.

Enjoy!

Did you like this wild game meatball recipe? Opt in to our mailing list to get recipes delivered right to your mailbox.

 

Why cutting calories doesn’t work

Calorie-restricted diets don’t work if you want to lose weight permanently. Most people have tried some kind of fad diet, by cutting calories. With over 5,000 diet books to choose from, each claiming the fastest way to success, why isn’t everybody on the same program?

 

You don’t have to starve yourself, spend hours on the elliptical or punish yourself for hours at the gym. If you eat the right food and supplement the right amount of nutrients for your body, excess fat will shed off your body.

 

What cutting calories do to your body

Calorie-restricting don’t work in the long run because it disrupts hormones and enzymes. Skipping just one meal, particularly breakfast, will make it more difficult for the body to lose fat. The initial response to a skipped meal is elevation of stress hormone, cortisol, then the body releases glycogen from the liver to raise your blood sugar. The body thinks you’re in famine, constantly fighting between low and high blood sugar, stressing the body.

 

Carbohydrate Intake

Most importantly, eating too much carbohydrate for your metabolic type can also disrupt hormonal balances. Your body releases insulin to lower blood-sugar levels. Skipping meals, cutting calories or not eating the right food for your body type will cause the body to think you’re in famine, causing your body to store as much energy as possible. Exercise keeps muscles sensitive to insulin, since active muscles use sugar for energy.

 

At KX, we use Biosignature Modulation to determine 12 sites where you store your fat. Storing fat in the middle of your body indicates that you’ve become insulin resistant. This could be the result of dieting, lack of exercise, or eating too many carbohydrates for your body type. Eating the wrong food for your body will leave you tired and bloated. Our body requires vital nutrients to keep the body living. Register here to a fitness and health consultation. Limited spots available.

Get in touch with us!

Or, schedule a free session with a personal trainer! Results guaranteed.