There are lots of ways to get moving this winter in and around Edmonton. If you’re tired of the gym being packed and you don’t feel like running inside on a treadmill, then these ideas are for you! Learn a new sport from parkour, to gymnastics, surfing, to ninja, and everything in between. Keep reading to find a fun new sport to help you stay fit this winter.

Fly Free Movement

Fly Free Movement is a parkour and calisthenics community and academy located in Edmonton. If you’ve ever watched videos of people jumping and flipping their way across rooftops, buildings and parks, then you’ve heard of the exciting sport of parkour! It’s never too late to learn new skills and this parkour gym offers beginner parkour classes, as well as calisthenics classes, for adults. Although you won’t hit the rooftops in these classes, you’ll learn the basics with a coach in a controlled environment. You could also try dropping in to see what the sport is all about.

Location: 8303 Argyll Road NW Edmonton

Price: $15 to drop in, $240 for 10-weeks of beginner classes

Website: http://www.flyfreemovement.com/

Instagram: @flyfree.movement

World Waterpark Surf Club

Although we don’t have any natural surfing beaches in Alberta, that doesn’t mean you can’t learn to surf here! The World Waterpark at West Edmonton Mall has its very own surf club that offers lessons and dedicated times to surf in the wave pool. This is an incredible opportunity to learn from the pros and develop a new skill. Not to mention, it’s a killer core workout. One benefit to surfing at the water park is that the water is warm, no wetsuit required!

Locations: WEM World Waterpark – 8882 170 St NW, Edmonton

Price: $79 for 90 min lesson, $30 for surf club drop in (after taking a lesson)

Website: Surf Club  Facebook: https://www.facebook.com/wemsurf/

Edmonton Sport and Social Club

The Edmonton Sport and Social Club is the biggest organizer of co-ed adult sports in Edmonton. They offer adult, recreational leagues for over 23 different sports like basketball, dodgeball, badminton and darts. Do you ever wish you could go back to gym class or those days playing sports with your friends? You don’t have to wish anymore, because this club has a team for you! Check out their website to see all the different sports and leagues they offer. Winter league registration closes on December 13th.

Location: All over Edmonton, depends on sport

Price: Depends on sport, about $130 per person for a 9-week league

Website: https://www.edmontonsportsclub.com/home Instagram: @edmontonssc  

Fitset Ninja

I think we’ve all seen American Ninja Warrior and wished we could give those obstacles a try. Now’s your chance to try it yourself and put your fitness to the test at Fitset Ninja! This ninja gym has a wide variety of obstacles like warped walls, the salmon ladder, flying squirrel and wingnuts. If you don’t know what these are then it’s time to find out by booking your visit. You can take a class to learn about each obstacle or you can try them at your own pace in an open gym session.

Location: 11511 120 ST, Edmonton

Price: $20 for open gym, Free trial for 1 class, then $110 for 4 classes

Website: https://fitsetninja.com/ Instagram: @fitsetninja  

Phoenix Gymnastics Centre

Do you ever miss the feeling of freedom you had doing somersaults and cartwheels as a child? If so, then it might be time to give gymnastics another try! Phoenix Gymnastics offers classes once a week for adults as well as drop in times each week. Gymnastics is truly a full body workout that can’t be replicated. Swing on the bars, balance across the beam and jump on the trampoline. Sounds like a fun workout to us!

Location: 9704 12 Ave SW, Edmonton

Price: $12 for drop in, $222 for 8 classes

Website: Phoenix Gymnastics Centre Instagram: @thephoenixgym

Trailhead Climbing and Fitness – Red Deer

Trailhead Climbing features a variety of walls, obstacles and training opportunities for both the beginner and experienced climber. They have a space for bouldering (climbing without a rope), tope rope and lead climbing (with a rope), as well as auto belays which are perfect if you don’t know how to belay. Their modern facility also has a “Fun Zone” with 15 auto belays on unique challenges like a net wall, pole walk and a speed wall. This is a great activity for team building with colleagues or friends! You can also drop in any day and get climbing after a quick orientation. The gym offers all the equipment rentals you might need, so there’s no excuse not to get climbing!

Location: #108 33 Mckenzie Cres, Red Deer

Price: $18 to drop in, $65 for recurring monthly membership

Website: https://trailheadclimbing.ca/ Instagram: @trailheadclimbingandfitness

As the days get colder and busier it always helps to have some delicious snacks on hand. Be sure to check out the latest blog post on our new retail snacks if you haven’t already. However, if you’ve run out Fit Kitchen snacks and are turning to your pantry, we have some ideas for you!

In this post we’ve included three “Mix and Match” snack ideas that are sure to keep you satisfied while keeping things interesting. The “Mix and Match” idea is that you can use whatever ingredients you have at home, or whichever are your favourites, to create the perfect snack. Keep reading to check out our ideas for customized Trail Mix, Snack Plates and Homemade Granola Bars.

Mix and Match Trail Mix

Trail mix is an old standard that is an essential part of any lunch bag for good reason. It’s sweet, salty, crunchy and satisfying. It’s also incredibly easy to adapt and customize with your favourite ingredients. Don’t like raisins? Replace with a different dried fruit. Allergic to nuts? Add seeds or roasted chickpeas instead. The combinations are endless. Here are some ideas to get you started:

Nuts – Peanuts, Cashews, Almonds, Pistachios, Macadamia Nuts, Walnuts, Pecans

Seeds – Pumpkin Seeds, Sunflower Seeds, Sesame Seeds, Hemp Hearts

Dried Fruit – Cranberries, Raisins, Cherries, Blueberries, Coconut, Apricots, Banana Chips, Pineapple, Mango

Chocolate – Chocolate Chips, M&Ms, Cocoa Nibs, Chocolate covered nuts or dried fruit, chocolate      covered puffed quinoa

Other Mix-Ins – Roasted Chickpeas, Roasted Lentils, Popcorn, pretzels, cereal, yogurt covered nuts or dried fruit, mini marshmallows

Combination Ideas:

Tropical Trail Mix – Cashews, Macadamia Nuts, Dried Coconut, Dried Pineapple, Banana Chips

Movie Theatre Mix – Peanuts, Almonds, M&Ms, Popcorn, Yogurt covered raisins

Greens & Seeds Mix – Pistachios, Pumpkin Seeds, Sunflower Seeds, Dried Blueberries, Cocoa Nibs

Nut Free Trail Mix – Roasted Chickpeas, Pumpkin Seeds, Dried Cranberries, Dark Chocolate Chips

Mix and Match Snack Plates

If you haven’t heard about snack plates, then we’re here to convince you why you need to try them!  Like the Girl Dinner trend, but better.   Think about a charcuterie board but with more variety and different food groups. Snacks plates can include elements like meat, cheese, vegetables, crackers, dips and nuts, but the possibilities really don’t stop. A snack plate can be a great meal after a long day, a fun appetizer for a gathering of friends, or an easy snack for kids in between school and sports. See below for some ideas on how to craft your perfect plate:

Protein – Cheese, Salami, Chicken Salad, Tuna Salad, Hard Boiled Eggs, Smoked Salmon, Tofu

Vegetables – Carrots, Cucumber, Bell Pepper, Cherry Tomatoes, Snack Peas, Broccoli, Cauliflower

Fruit – Grapes, Strawberries, Apple, Pear, Peach or Melon Slices, Mandarin Orange Segments

Grains – Crackers, Tortilla Chips, Crostini, Pita Bread, Pretzels

Dip – Hummus, Tzatziki, Baba Ghanoush, Salsa, Guacamole, Olive Spread

Other Add-Ons – Pickles, Olives, Nuts, Dates, Edamame, Roasted Chickpeas

Mix and Match Granola Bars

Granola bars are a staple that we all keep handy to throw in our gym bag or backpack. Did you know that they’re super easy and healthy to make at home! Making them yourself means you can customize the flavour to your liking and skip out on all the sugar and artificial ingredients in the store-bought ones. Find a link to one of my  favourite recipes HERE along with lots of ideas for variations. If you want the short version, keep reading.

This master recipe combines the following ingredients to make a no-bake and gluten free bar:

  • 1/2 cup Honey
  • 1/3 cup Coconut Oil
  • 1 tsp Vanilla Extract
  • 1 pinch Salt
  • 3 cups GF Rolled Oats
  • Up to 1 cup of Mix-Ins*
  • 1/3 cup Nut Butter (Optional)
  • 1 tsp Cinnamon (Optional)
  • 2 Tbsp Cocoa Powder (Optional)

*Mix-in Ideas – Dried Fruit, Mini Chocolate Chips, Nuts, Seeds, Shredded Coconut, Toffee Bits

Directions:

  1. Bring the coconut oil, honey and nut butter if using, to a simmer on the stove and cook for just 1 minute.
  2. Stir in the vanilla and salt, and let mixture cool for about 15 minutes.
  3. Add the remaining ingredients to the mixture and then press into a 9×9 inch baking pan lined with parchment or foil.
  4. Press mixture into pan hard to make sure the bars bind together well. Then refrigerate for about 4 hours before cutting into bars.
  5. Store bars in the fridge for up to 1 week or freeze for up to 3 months.

We hope these recipes and ideas help introduce some new snacks into your weekly repertoire. The beauty of these recipes is their adaptability, and the endless ways you can customize them to fit your diet and taste preferences. So, the next time you’re faced with that mid-afternoon slump or late-night craving, remember these snack ideas for a last minute bite!

Greens powders and greens supplements are everywhere these days. They’re on your podcasts, on your social media, in the news and in your water bottles. But what are these magic powders made of and are they really so magic after all? In this blog post we will try to answer the biggest questions about greens powders and about Biosteel sport greens. What ingredients do they contain? What health benefits or risks do they pose?  Keep reading to learn more and to find out whether or not a greens powder should be added to your supplement regimen.

What are Greens Powders?

Greens powders can contain a wide range of ingredients but often include vegetables, fruits, antioxidants, probiotics and other health promoting ingredients. Instead of having to eat a handful of spinach or broccoli, these supplements make it easy for you by dehydrating the plants and then grinding them into a fine powder. These supplements are easy to mix into a glass of water, juice, or a smoothie.

What Sets Biosteel Sport Greens Apart?

Biosteel Sport Greens are a product we recently added to our Fit Shop on the Fit Kitchen website. This product contains 22 ingredients which are all derived from plants with no fillers or artificial colours, flavours or sweeteners. These tasty greens come in single serving packets available in two fresh flavours of Pineapple Coconut and Pomegranate Berry. The greens are sweetened with stevia and are completely non-GMO as well!

This supplement contains both land and sea greens, an antioxidant blend, a performance recovery complex and a digestion blend. Below are some of the key ingredients that set Biosteel Greens apart:

  • Spirulina (1.9 g present per serving) – Spirulina comes from an algae found in both salt and fresh water. It is known for its antioxidant effects, and other potential positive health effects on blood pressure, blood sugar control and cholesterol levels.
  • Turmeric (300 mg present per serving) – Turmeric is a spice which contains the powerful antioxidant and anti-inflammatory compound called curcumin. Its absorption can be increased when combined with black pepper which is also included in Biosteel sport greens!
  • Inulin (50 mg present per serving) – Inulin is a soluble fibre and a type of prebiotic which helps to feed the good bacteria in your gut. Inulin is often used to improve gut health and blood sugar regulation.
  • Leucine (1 g present per serving) – Leucine is a branched chain amino acid that plays a significant role in muscle protein synthesis and helps increase growth hormone.

The best news about Biosteel sport greens is that they’re NSF Certified for Sport! This is important because supplements and herbal health products are not as tightly regulated as food or drugs are in Canada. Supplements can often contain ingredients not listed on the label and this can be dangerous both for your health and for your performance if you take part in a competitive sport. You don’t have to worry about that with these greens because they have been tested by NSF to make sure they don’t contain any substances banned by sports organizations.

Benefits and Risks of Greens Powders

Benefits:

  • Greens powders create an easy and convenient way to incorporate some extra nutrients, vitamins and minerals into your diet. They contain a wide variety of fruits, vegetables and antioxidant agents that you might not normally consume from your diet alone.
  • Starting your morning with a green drink can help boost your mood and establish your health routine for the day.
  • Some small studies have found that taking a greens supplement each day can reduce your blood pressure over time. Although these were small studies and more research is still needed, but this is promising news for the benefits of greens on our health!
  • Greens powders contain antioxidants, such as Vitamin C and E, which can help prevent chronic disease and inflammation when taken in large enough doses. Biosteel Sport Greens contains 16% of your daily Vitamin C needs.

Risks:

  • Replacing fruit and vegetables in your diet with a greens powder instead. The whole forms of fruit and veg contain essential nutrients, such as fibre and water, that are stripped out when you consume a vegetable in powdered form. Fibre is essential for gut health and it helps us feel full, while the water in produce helps our hydration status. It is important to continue eating plenty of fruit and veg every day, even if you take a greens supplement.
  • Limited research is available on both the health benefits and risks of greens powders. It seems that most of these supplements are safe but there could be interactions with drugs or with individual conditions that are still unclear. This also depends on the ingredients and amounts present in each greens product.
  • Heavy metals, such as lead, and other contaminating ingredients could be present in some greens powders. It is important to look for the NSF Certified for Sport logo on your product or another indicator of third-party testing which indicates that the product is safe and free from contaminants. Since Biosteel Sport Greens are tested by NSF, you don’t have to worry about any heavy metals!
  • Depending on your individual health, starting any new supplement could be a risk for you. Be sure to consult your doctor before starting a new supplement, including a greens powder.

The Takeaway

All in all, greens powders can be a great addition to your supplement routine and can have many positive effects on your health. They are made from dehydrated vegetables, fruits, and other plant compounds that can add unique nutrients to your diet. There are many products out there but we love Biosteel Sports Greens because it comes in delicious fruit flavours, is high in both land and sea greens, and is NSF Certified for Sport. Check it out in our Fit Shop HERE and let us know if you have any questions!

New Meal Prep Service Tells Edmonton to Get the Fork Out!
Fit Kitchen is ready to help Edmontonians Eat Fit, and Feel Great.

EDMONTON September 26
Calgary based, premium meal prep company Fit Kitchen launches its healthy meal delivery service in Edmonton this week. Featuring portion controlled, macro-nutrient balanced meals that are not only good for you but taste amazing as well, Fit Kitchen is ready to win over Edmontonians with its brand “experience” of premium meal prep and meal planning.

Fit Kitchen focuses on a wide variety of great tasting meals, high level customer service, and convenient delivery options, Its position “as your ““all in meal prep partner” is a promise it takes very seriously, to be there for every step of its customers’ healthy eating journey.
Founder Jason Zaran explains, “We’ve always seen ourselves as a partner in our customers lives, taking the time, work and worry out of eating, and leaving them only with the pleasure of eating!” Zaran feels Fit Kitchen fills a sizeable gap for Edmontonians searching for that all-in one meal prep solution. “Our meals are heat and eat, portion controlled, macro-nutrient balanced and most importantly – chef designed and prepared, so they are awesome-tasting!” With commitments to healthier eating often in peril before they even begin, Zaran feels Fit Kitchen provides a new solution. “Keeping good food habits is challenging because it either takes too much time, or misses the taste bud test. We solve both of those problems”.

Fit Kitchen’s first day delivering will be September 29th. A special launch offer of a free Fit Meal plus free delivery on orders $100+ will be available for the month of September/October. Orders can be placed directly online by visiting www.fitkitchen.ca

Multiple boxes of healthy meal prep dishes

About Fit Kitchen:

Started in Calgary in 2015, Fit Kitchen is an online healthy meal prep company featuring Chef prepared and dietitian approved meals and meal plans. The full menu includes over 50+ items including gluten free, dairy free, keto, and vegetarian options. Fit Kitchen will be delivering in the greater Edmonton area on Mondays, Thursdays, and Saturdays. www.fitkitchen.ca

Media Contact: Carissa Lazette carissa@fitkitchen.ca

Inflammation: A Companion to Both Immunity and Disease

Our immune systems’ cells recruit the most essential molecules to trigger a process called inflammation which helps our bodies identify and remove pathogens. Inflammation is good when it works; if a bee stings me, I expect my immune system to heal the wound. But sometimes inflammation happens unnoticeably and unexpectedly, and all our energy is used by our cells owing to an erratic inflammatory response.

Debilitating diseases like Cancer, Multiple Sclerosis, Rheumatoid Arthritis and Diabetes, and neurological conditions like Alzheimer’s and Autism, are all paradoxically precipitated by inflammation — a process naturally evolved to help us fight infection — because DNA damage and problems with hormones and other cellular chemical messengers can potentially cause irreversible cellular dysfunction (1)(2).

Unfortunately, identifying the triggers of runaway inflammation is difficult because they are potentially many, with some triggers either being unidentified in our environments, or lacking sufficient correlative ties to inflammation. Even then, the processes involved in inflammation are complicated, and they might not be solely responsible for an illness.

But chances are if we have an autoimmune disease, we have inflammation. Luckily, decisions and measures can be taken to curb or reduce inflammation, like eating better, exercising and quitting smoking. With that said, we should keep trying to identify the causes of chronic inflammation so we can avoid debilitating, uncurable diseases that disrupts our quality of life. Even if inflammation is unavoidable as we age, it is certainly manageable.

The Science Behind Inflammation

Unfortunately, inflammation can occur anywhere, and our bodies don’t always recognize it. White blood cells called macrophages instigate the inflammatory response by recruiting a host of other cells to help create antibodies that neutralize threats from pathogens (3). Dilated blood vessels help specialized cells and molecules gain access to damaged tissues, which produces physical symptoms of inflammation like swelling and redness. Inflammation run amok is called chronic inflammation, which is a leading cause of death for people (3).

Chronic pain has several potential causes, including autoimmune diseases, genetics, and continuous exposure to toxins in our environment. Ultimately, unrelenting inflammation tells us that cells in our bodies aren’t working correctly. If left untreated, chronic inflammation might permanently destroy the replenishing mechanisms of the body, damage our DNA, and negatively impact the adaptive replication of our cells (4).

Inflammation and Chronic Illness

Chronic disease has a domino-like, negative overall effect on human health, even if inflammation is both a necessary function of the immune system and a leading precursor to serious diseases. Inflammation that lasts too long might indicate a chronic condition, which isn’t always easy to diagnose. Ultimately, inflammation can cause many symptoms, some of which might be mistakenly attributed to other illnesses or disregarded as anomalous. For example, the human immune system and mental health affect one another (5).

Recent research shows an indisputable connection between depression and autoimmune disease. But we don’t traditionally associate inflammation with depression, because inflammation is an immune response and depression is a mood disorder. However, depression and inflammation are outcomes of the same fundamental physiological processes — chemical dysregulation and cell dysfunction — that contribute to many physical ailments.

Moreover, telling indicators of chronic inflammation are usually fatigue, and a variety of mood and gastrointestinal problems, because the runaway immune response depletes our bodies’ energy and resources, therefore limiting our capacity to mediate other essential physiological functions (3). So, we can see how inflammation gradually contributes to the impairment of critical bodily functions, leading to a variety of chronic ailments.

Interactions Between the Immune and Digestive Systems

The human gut is the most varied symbiotic bacterial environment in the body with over seventy percent of our immune cells (5). This is no surprise considering the number of potential pathogens our gut is exposed to when we eat. Our digestive system breaks down usable molecules in food for both immune cells and bacteria, and ideally discards dead bacteria in our stool. But an unhealthy diet provides our cells with insufficient nutrition and energy to effectively combat pathogens, leading to potential increases in bad bacteria in our guts that makes us vulnerable to inflammation (6). For example, Inflammatory Bowel Disease (IBD) is characterized by inflammation in the intestines.

While many IBD patients are genetically predisposed to the illness, they can take health measures to avoid aggravating the disease like drinking lots of water, eating fruits and vegetables and not smoking (7).

Relatively recent research about the human gut suggests that most people have certain central gut microbes in common. Thankfully, many studies suggest that the differences in peoples’ microbiomes can be attributed to dietary choices more than genetics, which means we have some agency over our gut health. Furthermore, one such study asserts that 20 per cent of microbiome differences in a genetically variable test group living in the same environment are attributable to agency-oriented factors like diet and drugs (8).

Furthermore, Vitamins C and D, and Zinc, along with the Mediterranean Diet, are repeatedly touted as immunity promoters in our bodies. In any case, the story about the relationship between our immune and digestive systems is incomplete, but the sheer preponderance of cellular and bacterial activity in our guts supports the hunch that our immune system is maximally affected by our digestive system and, ultimately, the nutrients derived from the foods we eat.

Treating Inflammation

Thankfully, inflammation can be treated. But inflammation has many prospective, and even unpredictable, causes and side-effects that makes identifying remedies for inflammation difficult. We should be mindful that inflammation is influenced by an array of factors, including diet, drugs and environmental stimuli that can start a chain reaction in our bodies. For example, stress makes our bodies release extra hormones that can potentially frustrate our body equilibrium, therefore causing inflammation, which can be accompanied by a host of maladaptive behavioural symptoms like fatigue and excessive hunger.

Chronic and autoimmune diseases can be treated with specific medicines, but be weary of side-effects in drugs. Ultimately though, establishing healthy diets and exercising regularly helps our bodies achieve homeostasis, meaning we nourish our cells so they can communicate effectively to keep us healthy. Arming ourselves against harmful microbes by eating foods like nuts, greens and fish is easier than avoiding bacteria, especially since most bacteria on earth has not been discovered.

Realistically, we exist because of microbes, meaning we have evolved to live with it. Even then, some bacteria can adapt to harm us, or overtake our immune system. Considering that, we can safely assume bacteria plays a substantial role in the prevalence of inflammation and autoimmune diseases. But our bodies are well-adjusted to squelch parasitic invaders, and even more so when we have the knowledge and resources to help our immune system do its job.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147972/
  2. https://www.moleculeralabs.com/autism-caused-by-brain-inflammation/
  3. https://www.ncbi.nlm.nih.gov/books/NBK493173/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801086/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001875/
  6. https://nutrium.com/blog/improve-gut-health-and-reduce-inflammation-how-nutrition-professionals-can-help/
  7. https://www.hopkinsmedicine.org/health/conditions-and-diseases/inflammatory-bowel-disease

Fit Kitchen has added lots of new snacks to our Fit Shop over the past couple months! In case you missed them, we wanted to highlight some of these snacks so you can add them to your next order. All of these snacks are gluten free and most are vegan too, so they can fit well into any diet.

 

Better Bears Gummy Bears

Better Bears Gummies

Ingredients: Gluten Free, Dairy Free, Nut Free, Vegan, Low sugar, Non-GMO

Nutrition: 80 calories per bag – 33 g carbs (3 g sugar), 0 g protein, 0 g fat

Buy from Fit Kitchen HERE

 

Better Bears is a Canadian company that had a vision to make healthier, plant-based candy for the masses. Their gummy bears are flavoured and coloured naturally with ingredients like carrot juice and grape juice extracts. If you’re looking for a low sugar candy alternative, look no further!

 

 

Roasted Lentils from Three Farmers

Three Farmers Lentils

Ingredients: Gluten Free, Dairy Free, Nut Free, Vegan, Kosher, Non-GMO

Nutrition: 140 calories per snack pack – 10 g protein, 25 g carbs, 2 g fat

Buy from Fit Kitchen HERE

 

Three Farmers is a Canadian company from Saskatchewan which prides itself on a ‘Farm to Fork’ strategy. All the lentils in these snacks were grown in Canada and you can even go on to the Three Farmers website to track exactly where the lentils from your package were grown. Each snack pack has 10 g of protein and 8 g of fibre making it a crunchy and satisfying snack for any occasion. The Sea Salt flavour only has 3 ingredients – lentils, sunflower oil and sea salt – so you know exactly what you’re eating and there’s no ingredients you can’t pronounce.

 

MRE Bars from REDCON1

MRE Bars from RedCon

 

Ingredients: Gluten Free, whole food protein

Nutrition: 260 calories per bar – 20 g protein, 29 g carbs, 9 g fat

Buy from Fit Kitchen HERE

 

MRE bars are a high protein meal replacement style bar that is made from a whole food protein blend. This blend includes beef, chicken, salmon and egg protein, along with MCT oil. Animal protein can be an advantage because it contains all essential amino acids, including leucine which is important for muscle growth. But don’t worry, these bars don’t taste like a chicken dinner. They come in a variety of dessert inspired flavours like German Chocolate Cake, Snickerdoodle or Banana Nut Bread.

 

Hornby Bars from Hornby Organic

Hornby Bar

Ingredients: Gluten Free, Dairy Free, Organic

Nutrition: 350 calories per average bar – 10 g protein, 43 g carbs, 15 g fat

Buy from Fit Kitchen HERE

 

Hornby Organic is a small family company that is based on Vancouver Island and which became the first Canadian company to produce a certified organic energy bar. The amazing part is that they produced this organic bar without having to raise their prices! Hornby bars are made with simple ingredients, like the other snacks on this list. These bars are one of the higher calorie snacks we carry, making them perfect for a quick breakfast, meal replacement, or snack on the run.

 

Cauliflower Stalks Snacks

Cauliflower Stalks From The Ground Up

Ingredients: Gluten Free, Dairy Free, Vegan, Non-GMO

Nutrition: 140 calories per serving– 2 g protein, 18 g carbs, 7 g fat

Buy from Fit Kitchen HERE

Cauliflower stalks are a great alternative to chips, and are easy to share! They are crunchy, salty and cheesy while still being vegan and plant based. You can also get a serving of vegetables and whole grains in a fun way since these snacks are made with actual cauliflower, casava, brown rice and veggie blend of spinach, broccoli, carrot, tomato, beet and mushroom. That’s a lot of vegetables! This snack comes in a full sized bag which has 4 servings per bag.

 

Try one of these new snacks in your next order or send us an email if you would like one added to your meal plan. Step up your snack game and let us know what you think of them!

Sustainable eating has become top of mind for many people since climate change has become a reality. Most of us have become aware of the toll the agriculture industry takes on the environment. Learning about this can all be pretty overwhelming and it can be difficult to know what advice to follow. Plant-based eating has emerged as one of the most popular ways to eat sustainably and protect the planet. But how does a plant based diet affect our health?

In this blog post I want to dive into what it means to eat a “plant based” diet. How does this type of eating impact our body composition, disease risk, and longevity? Some of the answers may be surprising. Keep reading to learn more and to see if eating more plants could be a good choice for you!

What is a Plant-Based Diet?

Eating a plant-based diet can mean something different to each person. Below are a few definitions which explain the most common types of plant based eating.

Vegetarian: Someone that does not eat any meat, poultry or fish. They may still eat eggs or dairy.

Pescatarian: Someone that does not eat any meat or poultry, but does consume fish and seafood.

Flexitarian: Someone that is trying to cut down on their animal protein intake, but may still eat it on occasion.

Vegan: Someone that does not eat any animal products, including meat, poultry, fish, dairy and eggs. They may also avoid honey, and other products made from animals, like leather.

Mediterranean Diet: This diet is based on the foods which are commonly eaten and available around Greece and Southern Italy. The diet is high in whole grains, fruits, vegetables, fish and seafood, and unsaturated fats like olive oil. Eggs and dairy are often part of the diet too.  Although this is not a completely plant based diet, it is higher in plants than the typical North American diet.

Plant Based Diets and Cancer Risk

A systematic review study from 2022 looked at the impact of different eating patterns on the risk of developing breast cancer. They found that an overall healthy diet, a Mediterranean diet, and a plant-based diet generally reduced breast cancer risk (1). The Mediterranean diet has also been shown to reduce the risk of colorectal cancer (2). Other studies have found the Mediterranean diet to be effective at preventing cancer due to its high levels of fruits, vegetables and whole grains (1). The high amount of fibre and lower amount of saturated fat may play a beneficial role too. This effect can be applied to a plant based diet which is also high in these food groups.

Weight Loss and Plant Based Eating

It has been found that people who eat plant based diets including vegetarian and vegans diets tend to lose more weight and keep the weight off more effectively compared to those that eat animal products (3). Studies on over 60,000 people have also found that vegetarians and vegans had a lower average Body Mass Index (BMI) and lower weight compared to meat-eaters (3). This data makes since plant based diets are usually lower in fats and higher in fibre compared to an omnivore diet. Fibre is low in calories compared to fats and fibre helps you to feel full for longer which makes weight loss easier.

Does Eating Plants Help You Live Longer?

A study from 2022 looked at the impact our diet patterns have on our life expectancy (4). They compared a “Western Diet” to an “Optimized Diet” and discovered that an “Optimized Diet” high in legumes, whole grains, fruits, vegetables and nuts could extend someone’s life by 3 to 13 years depending on at what age this diet was adopted. They also found that lowering consumption of red meat, processed meat and eggs led to an increased life expectancy. Although this study didn’t look at plant based diets specifically, it is clear from their analysis that eating more plants and especially legumes and whole grains has a beneficial effect on our lifespans and long-term health.

Fit Kitchen Loves Plants

Fit Kitchen offers a variety of plant based, vegetarian and vegan meals and snacks. If you don’t see something that peaks your interest, you can always build your own meal with our Build Your Body option. You can choose grilled tofu or a red lentil patty. And did you know that all of our salads can be made with a plant protein too! Below are some of our plant based options to choose from.

Breakfasts:

  • Mighty Muesli Overnight Oats
  • Egg Bites – Sundried Tomato and Goat Cheese
  • Ain’t No Yolk Omelette
  • Healthy Sanchez

Entrees:

  • Coconut Chickpea Curry (Vegan)
  • Killer Veggie Enchiladas
  • Vegetarian Club Med (Vegan)
  • Vegetarian Tasty Thai Stir fry (Vegan)
  • All Salads
  • Buddha Bowl (Vegan)

Snacks:

  • Dark Chocolate Energy Balls (Vegan)
  • Midday Squares (Vegan)
  • Red Lentil Patties (Vegan)
  • ViaBars (Vegan)
  • Iwon Organics BBQ Protein Stix (Vegan)
  • Iwon Organics Protein Popcorn (Vegan)
  • Better Bears Gummies (Vegan)

Overall, it seems that eating more plants, whether it be fruits, vegetables, legumes or whole grains, has a positive impact on our health and longevity. The main benefits come from the high fibre and low fat content of these food groups, along with the other micronutrients and antioxidants they contain. This doesn’t mean we have to completely remove meat from our diets but replacing some of it with more plant foods would likely benefit our health, as well as the health of our planet.

Sources:

1) Frontiers | Dietary patterns and breast cancer risk, prognosis, and quality of life: A systematic review (frontiersin.org)

2) Index-Based Dietary Patterns and Colorectal Cancer Risk: A Systematic Review – PMC (nih.gov)

3) Effects of Plant-Based Diets on Weight Status: A Systematic Review – PubMed (nih.gov)

4) Estimating impact of food choices on life expectancy: A modeling study – PLOS Medicine

Hiking is one of the best and most fun ways to stay fit during the summer in Alberta. We are so lucky to be close to the mountains and to have so much natural beauty in our back yard. Below is a list of 6 hikes that we recommend you try this summer! We included a range of hikes from short and easy, to long and steep. So there’s something for everyone!

Make sure to bring lots of snacks with you to fuel your journey! We love snacking on Fit Kitchen’s Energy Balls, Collagen Protein Brownies or Protein Donuts on a hike. They’re delicious, light and easy to pack! Don’t forget to add some LMNT electrolytes to your water bottle too to stay hydrated on hot days.

Please note that all of these hikes are located in the Kananaskis area and require a Kananaskis Conservation Pass be registered to your vehicle if you will be parking at the trailhead. You can buy a daily or annual pass at this link: Buy Kananaskis Conservation Pass

Short and Easy Hikes

Troll Falls

Distance from Calgary: 99 km (1 hour 10 mins)

Length of Hike: 4.7 km (1.5-2 hours roundtrip)

Elevation Gain: 60 m

Sights to See: 3 different waterfalls

Good for Kids? Yes

Link to Detailed Trail Info: AllTrails Troll Falls

Troll Falls is a popular, easy hike for beginners and experts alike. It’s great for kids since there is minimal elevation gain and three waterfalls to keep things exciting. The trailhead is located close to the Kananaskis Village so it is one of the closest mountain hikes you can get to from Calgary. There are signs that clearly mark the trails so once you get to the first waterfall you can follow the signs to the upper falls. This is a popular hike among families so if you’re looking to avoid the crowds and find a parking spot, go early in the morning.

Ptarmigan Cirque

Distance from Calgary: 142 km (1 hour 45 mins)

Length of Hike: 3.4 km (1-1.5 hours roundtrip)

Elevation: 195 m

Sights to See: Meadow, wildflowers, waterfall, larches in the fall

Good for Kids? Yes

Link to Detailed Trail Info: AllTrails Ptarmigan Cirque

Ptarmigan Cirque is another popular trail, and for good reason. It is a slightly steeper hike than Troll Falls but it can still be a good hike for most beginners. You get some beautiful views for a relatively small amount of work and you can even go past the end of the trail to see a waterfall! As for other busy hikes, it can be a good idea to get there early to avoid the crowds. This hike is in Peter Lougheed Provincial Park which is a bit deeper into Kananaskis than Troll Falls. However, the drive is absolutely stunning and you’ll hardly notice the time it takes to get there.

Longer Moderate Hikes

Rawson Lake

Distance from Calgary: 137 km (1 hour 45 mins)

Length of Hike: 7.8 km (2.5-3 hours roundtrip)

Elevation: 320 m

Sights to See: 2 Lakes

Good for Kids? Yes, if kids are older/more experienced hikers

Link to Detailed Trail Info: AllTrails Rawson Lake

This hiking trail stretches around Upper Kananaskis Lake (pictured above), up through a dense forest and opens up onto Rawson Lake. Bringing a picnic to enjoy at the top is highly recommended and gives you a moment to stop and enjoy the beauty of Rawson Lake. If you’re looking for a bigger challenge, you can also continue up to Sarrail Ridge once you get to the lake. However, this portion is much steeper and adds an extra 600 m of elevation to your hike.

Please note that at the time of writing there had been recent grizzly bear sightings in the area. There will be signs at the trailhead if there is a bear in the area or if the trail is closed. It is advised to choose a different hike if this is the case.

Raspberry Ridge

Distance from Calgary: 123 km (1 hour 45 mins)

Length of Hike: 9.2 km (3.5-4.5 hours roundtrip)

Elevation: 633 m

Sights to See: Mountains, meadows, wildflowers

Good for Kids? No

Link to Detailed Trail Info: 10 Adventures Raspberry Ridge

Raspberry Ridge is a bit of a hidden gem because it’s outside of the Kananaskis village and Canmore area. The trail is located near Longview and gives stunning views of where the mountains meet the prairies. You can add 1 km in each direction to take a slightly easier path with better views. Check out the link above for a more detailed description of this route. This is the most difficult and steepest hike out of those discussed so far so make sure to bring lots of water and snacks to stay fueled.

Hard Hikes to Replace Leg Day  

Lillian and Galatea Lakes

Distance from Calgary: 110 km (1 hour 22 mins)

Length of Hike: 16.7 km (5-7 hours roundtrip)

Elevation: 740 m

Sights to See: 3 different lakes

Good for Kids? Yes/No – see below

Link to Detailed Trail Info: 10 Adventures Galatea Lakes

Galatea Lakes quickly becomes a favorite hike for those that try it. Less adventurous hikers and those with kids can stop at the first lake, Lillian lake, and turn around. However, trekking on to lower and upper Galatea lakes (pictured above) is a rewarding grind that leads you to two of the most stunning mountain lakes the Rockies has to offer. If you’re hiking on a hot day bring a swim suit so you can go for a swim in the crystal clear water of Galatea lakes. But beware that the water is glacier fed so it is freezing cold even in August. Hiking to Lillian and Galatea lakes is a day-long excursion so make sure to leave early enough to get all the way to the upper lake and back down again.

Wind Ridge

Distance from Calgary: 100 km (1 hour 10 mins)

Length of Hike: 13.9 km (5-6.5 hours)

Elevation: 775 m

Sights to See: Mountains, meadows, wildflowers, view of Canmore

Good for Kids? No

Link to Detailed Trail Info: 10 Adventures Wind Ridge

Not to be confused with West Wind Pass, Wind Ridge is a slightly lesser known hike near Canmore, so closer than some of the other hikes on this list. Although this hike gets quite steep in sections, the payoff is well worth the climb. The ridge boasts stunning views of the Bow Valley Corridor, the town of Canmore and the Three Sisters mountains. Taking hiking poles is recommended since the last steep section can be a bit slippery.

Hydration is a hot topic these days and water is more popular than ever before. Lots of brands are now producing flavoured waters, seltzers and electrolyte products to compete in this growing market. Whenever a topic is popular there is bound to be some misinformation floating around. So Fit Kitchen is here to give you the facts and answer your questions about how to hydrate.

Why is it important to stay hydrated?

Your body is made up of 50-70% water by mass and water is used to carry out many essential body and cell functions. Water is used to transport nutrients, remove waste, help digestion, regulate body temperature, and absorb shocks to the body. Chronic dehydration is a common occurrence in adults and it can lead to headaches, fatigue, difficulty focussing and it increases your risk for kidney or bladder stones.

What are the symptoms of dehydration?

Dehydration can be mild, moderate or severe depending on the conditions and symptoms of each person. Mild dehydration can easily be treated at home, but moderate or severe dehydration requires IV treatment and medical attention.

The symptoms of mild dehydration can include the following:

  • Headache or feeling light-headed
  • Fatigue
  • Difficulty focusing
  • Dark coloured urine
  • Constipation
  • Muscle Cramps
  • Dry Mouth
  • Dry Skin or Lips

What are the best ways to prevent dehydration?

Drinking water and other beverages throughout the day is the best way to prevent dehydration. The hormones in our body that control water and electrolyte balance tend to be slow to kick in so it’s a good idea to drink consistently throughout the day, especially if you’re exercising or out in the heat. Relying on your thirst signals can often lead to becoming dehydrated and then having to catch up later.

Keep in mind that alcohol and energy drinks can increase your risk of dehydration because they cause your body to produce more urine and absorb less water.

In general, it is recommended for women to drink about 2.2 L (9 cups) of water each day and for men to drink 3.0 L (12 cups). It can be helpful to track how much you’re drinking by using the same water bottle, glass or mug everyday.

In addition to drinking water and other beverages, electrolytes can be a helpful tool to maintain hydration. See more on electrolytes below!

What are electrolytes?

Electrolytes are compounds and minerals which help regulate the chemical reactions and movement of water in our bodies. We consume electrolytes through the foods and beverages we eat and drink each day. They get filtered through our kidneys and can be lost through our urine and sweat. Some of the most abundant electrolytes in our body are sodium, chloride, magnesium, potassium, and calcium. Drinks like Gatorade, Pedialyte, Biosteel and coconut water contain varying levels of electrolytes and these can be purchased widely. You can also buy electrolyte powders, like the brand LMNT sold by Fit Kitchen, to mix with water or other drinks.

When should electrolytes be used?

If you drink water throughout the day and eat a balanced diet, then you are likely getting enough electrolytes to keep your body in balance. Most people already consume more than the current recommended amount of sodium each day (1,500 mg) and you can get enough potassium, magnesium and calcium from foods like fruits, vegetables and dairy. However, recommendations for salt consumption may be changing and there seems to be some controversy around this topic. If you’re interested to learn more, check out this article by our friends at LMNT: The WHO’s (Mis)Guidance on Sodium

To calculate how much sodium you consume in a normal day, try filling out this 5-minute quiz: Sodium Calculator

Consuming extra electrolytes can be helpful at times when dehydration has occurred or is likely to occur. This can be the case when you are exercising and/or sweating heavily for over an hour, when you are outside in hot weather, or when you are sick and losing fluids through vomit or diarrhea. Added electrolytes can also help you bounce back after a night of heavy drinking since alcohol can cause you to become dehydrated.

If you tend to eat a whole food diet with little processed or fast foods, your sodium intake will be lower and you may benefit more from taking an electrolyte supplement.

What is LMNT and is it a good choice for your hydration needs?

LMNT is a type of electrolyte supplement that we sell here in the Fit Kitchen Fit Shop. It contains 1000 mg of sodium, 200 mg of potassium and 60 mg of magnesium per serving and it comes in lots of delicious flavours like lime, raspberry, mango chili or watermelon. LMNT doesn’t contain any sugar, but it is sweetened with stevia so it fits easily into a low-carb or keto diet.

Sodium, potassium and magnesium are all involved in creating action potentials in our neurons which help nerve signals to travel through our body and to our muscles and brain. Dr. Andrew Huberman, a neuroscientist, professor and podcaster, recommends consuming an electrolyte supplement like LMNT before exercise and also before tasks that require a lot of brain power, like an exam or presentation. It is best to maintain hydration before exercising so that your body doesn’t have to catch up after and has enough electrolytes to perform the activity.

8 LMNT pouches

An Important Note …

If you’re thinking about adding an electrolyte supplement like LMNT to your daily routine, we recommend you talk to your doctor first. Those with high blood pressure are generally advised to lower their salt intake, so this product isn’t for you. However, those with low blood pressure may benefit from the added sodium and it could help improve symptoms like dizziness.

If you’re interested in learning more about salt and hydration, try listening to this interesting and educational podcast from Dr. Huberman: Using Salt to Optimize Mental & Physical Performance

Another great blog related to this topic – Can I Have Liquid IV While Fasting?