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meat, nutrition Permalink

Protein sources: grass fed vs. grain fed meat

You are what you eat, and what you eat, ate.

Meat provides an excellent profile of essential amino acids but the source of meat is also very important. Grass-fed, grass-finished meat is far superior in nutrition (and taste, in our opinion) than their conventionally raised counterpart.

The conventionally raised cows are rapidly fattened up with grain-based feeds, usually made with a base of soy or corn and are often given drugs and hormones to grow faster, as well as antibiotics to survive the unsanitary living conditions. The cows live there for a few months and are then moved into the factory for slaughtering.

 

Why should we all splurge on grass-fed meats over conventional meats?

  1. Higher in omega-3 fats: anti-inflammatory and stress fighting properties.
  2. Higher in carnitine: aids in fat use for fuel, improves blood glucose and combats aging and disease on the mitochondria.
  3. Higher in glutamine: promotes muscle growth and a gut healing nutrient.
  4. Glycine and glutathione: responsible for immune support.
  5. CLA (the good kind of fat): anti-inflammatory and promotes immune support.
  6. Antioxidants, vitamins, and minerals: carotenoids, such as beta-carotene, are precursors to vitamin A. The yellow characteristic in grass-fed fat is due to the high carotenoid diet.
  7. High in zinc, promotes healthy androgen levels.
  8. Iron: energy production.
  9. Magnesium: anti-inflammatory and stress fighting properties.

I hope we can agree that when it comes to meat, quality makes a huge difference. Grass-fed red meats are far superior in nutrients than their grain-fed counterpart. You are getting what you pay for.

 

Where to find grass-fed, grass-finished meat in Toronto

We carry grass-fed, grass-finished bison, elk and venison. We have various cuts of meat, including ground, steaks, chops and sausages available in store daily. We take special orders on Wednesdays and pick up on Saturday.

Want to learn more about the importance of meat? Read about our meat, nut and vegetable breakfast here.

Have you tried our gluten-free, dairy-free, egg-free Venison-Boar Meatballs recipe here. Did you like this recipe? Opt in here to receive the latest game-meat recipes below.

 

 lifestyle Permalink

Do you experience low morning energy?

Do you find it difficult to wake up in the morning, experience low morning energy or often hit snooze on your alarm? Some clients come to us with over 8 hours sleep still don’t feel well rested in the morning. Here are the 4 most common reasons for low morning energy and ways to overcome it.

Most common reasons for low morning energy:

  1. Skipping breakfast: After fasting for 8 hours in the morning, the body requires nutrients to get you through the day.
  2. Reverse cortisol curve: Your body produces the hormone cortisol at the wrong time, which means that you’re negatively adapting to stress and stressing your adrenal glands. Overtraining and stress are the most common cause for reverse cortisol curve.
  3. Prescription drugs: Many prescription drugs deplete your body of micronutrients. For instance, female hormones (estrogen/hormone-replacement, oral contraceptives) deplete your body of vitamin B1, B2, B3, B6, B12, vitamin C, folic acid, magnesium, selenium and zinc.
  4. Blue light exposure: Blue light peak wavelengths, around 460 nm, suppress melatonin secretion via the non-image-forming system.

Four ways to support low morning energy:

  1. Breakfast: What you eat for breakfast determines the neurotransmitters you release for the rest of the day. Meat and nuts both raises both dopamine and acetylcholine, the two most important neurotransmitters for focus and drive. 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. Learn more about the meat, vegetable and nut breakfast here.
  1. Limit blue light exposure in the evening: Evening light exposure debilitates the circadian rhythm and elicits sleep disturbance. Turn off all electronics and close the blinds before you go to sleep (we like to use candles). Choose alarm clocks with red light over blue light.
  1. Acetyl-L-Carnitine (ALCAR): ALCAR is often used as a brain booster, due to its ability to increase alertness and mitochondrial capacity while providing support for the neurons. ALCAR has been shown to be very effective at alleviating the side effects of aging, like neurological decline and chronic fatigue. ALCAR supplementation is also a very safe method of improving insulin sensitivity and blood vessel health, particularly for people with delicate or weakened cardiac health. ALCAR can also protect neurons and repair certain damage, such as that caused by diabetes and diabetic neuropathy.
  1. L-Tyrosine: L-tyrosine can improve cognitive performance during sleep deprivation without significantly affecting sleep function L-Tyrosine is an amino acid that is used to produce noradrenaline and dopamine; supplemental appears to be anti-stress for acute stressors (which tend to deplete noradrenaline) and may preserve stress-induced memory deficits.

Try these changes and see how much difference breakfast, blue lights and a few nutrients can make. Getting restful sleep is crucial for fat loss. If you’re having trouble losing stubborn fat, we can help. Book an appointment to learn more about how we can get you to your goal.

For the best gains, sleep for high reps.

 

 recipes, vegetables Permalink

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.

 

 exercise, program design Permalink

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.

 chiropractic, therapy Permalink

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

 lifestyle Permalink

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 an assessment or read more about it here.

 recipes, vegetables Permalink

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.

 

 meat, nutrition Permalink

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 to set you up for success.

 exercise, program design Permalink

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.

 

 lifestyle Permalink

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 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.