Post Workout Nutrition

In case you missed it,  4 Points Health and Wellness had a pretty exciting Open House event this past weekend to give the community a chance to try out some classes and meet myself and all of our other fantastic practitioners. If you managed to stop by, a huge thank you to you, but if you didn’t make it, or you missed my presentation, then you’re in luck, because I’m going to give you the coles notes version, right now!

Saturday I got to speak about post workout nutrition, and what your body needs  in order to refuel and recover after your sweat sesh.

When you exercise, you deplete your body’s glycogen stores (stored energy from glucose), and these stores need to be replenished. In addition to this, you also cause muscle tissue damage (protein catabolism) which needs to be repaired.

In order to replenish glycogen stores, your body needs carbohydrates, while protein is needed to repair and build muscle tissue.  It is recommended that you consume protein and carbs in a ratio of 1:4 after you exercise. A good rule of thumb is to consume between 15 – 20 grams of protein,  and to consume about 1 gram of carbohydrates per 1 kg of body weight (or about 0.5 grams per pound of body weight).

This may sound like a lot of carbs, but contrary to popular belief, carbs are not the enemy. They are your body’s (and you brain!!!) preferred fuel source, and you need them in order to perform optimally. You also need them in combination with protein to contribute to muscle hypertrophy (muscle growth). (more…)

Navigating the Grocery Store

So you’ve committed to eating healthier!? That’s great news, and making that decision is a tremendous first step toward a healthier life. But now that you’ve made the choice, where do you start?

When you’re trying to change your diet and eat healthy, sometimes the grocery store can be a bit overwhelming. Your previous grocery trips probably felt routine and normal, with few surprises, but in the first few shopping trips after making the choice to change, you may suddenly notice how many choices you have.

Personally, I love grocery shopping, and the sight of my fridge filled with colourful veggies, and healthy foods fills me with so much joy and gratitude. Although I’ve always known that a full fridge is something I am very fortunate to have had, I didn’t always love the grocery store, and finding my way definitely took some time and practice.

(more…)

FREE NUTRITION ADVICE!!

Now that I have your attention….

It’s true, I’m offering free nutrition advice, so here are the details!!

Starting this Saturday, Feb 18, 2017, I’ll be hosting drop-in nutrition help sessions on Saturdays from 1 PM to 4 PM at my new home base, 4 Points Health and Wellness. No strings attached, no commitment required, just drop by anytime between 1 and 4pm and come with your questions.

I’ll be offering helpful tips and info about things you can do right now, to improve your diet and your health. I will also do my best to answer any and all questions you bring me.

Comment below with your health and nutrition questions and I’ll be sure to include them on Saturday!

4 Points Health and Wellness is located at 12406 112 Ave, Edmonton

You can also learn more about 4 Points and the services offered there at http://www.4pointshealth.com/