Are you one of those people who eats while working, watching TV, or scrolling on your phone? If so, this post is for you!

In the hustle of our everyday lives, many of us have gotten used to multitasking during meals. It seems harmless, even convenient, but distracted eating can have real consequences. It can disrupt digestion, impact our hunger cues, and may even lead to unwanted weight gain.

When we eat with our attention divided, we’re more likely to miss the body’s natural signals of fullness and satisfaction, leading to overeating. Studies show that it takes about 20 minutes for our stomachs to signal to the brain that we’re full. Eating too quickly or mindlessly can mean that by the time we feel satisfied, we’ve already overeaten.

Silhouette of a head with a plate, fork, and knife icon inside, on a gradient orange-red background

But mindfulness eating, or being fully present with our meals, changes the game. When we relax and focus on eating, we give our bodies the chance to digest more effectively. With fewer distractions, our energy goes toward digestion and nutrient absorption, resulting in better health and fewer uncomfortable symptoms like indigestion or bloating. And the best part? Eating mindfully also enhances the flavors and enjoyment of each bite.

Ready to bring mindfulness to your meals? Here are five easy steps to get started:

  1. Pause and Check In: Before taking a bite, ask yourself, “Am I actually hungry?” If the answer is yes, proceed—but with purpose and awareness.
  2. Take Your Time: Set aside 20-30 minutes just for eating. Avoid rushing, and let this time be about nourishing yourself.
  3. Eliminate Distractions: Turn off your screens and put away your phone. This is your time to be present with your meal.
  4. Eat Slowly and Chew Well: Taking small bites and chewing thoroughly helps start the digestion process right in your mouth, releasing digestive enzymes and making nutrients more accessible.
  5. Switch It Up: Try eating with your non-dominant hand to break autopilot habits and keep your focus on the food. It’s a simple trick that can make you more conscious of each bite.

Mindful eating doesn’t mean you need to flip your whole routine upside down. It’s more about making small, easy shifts that help you really enjoy your food. When you take a moment to connect with each bite, eating can feel like something special rather than just a quick task to check off. So slow down, dig in, and enjoy!

Spoiler alert: Nope, you don’t!

It’s a common misconception that eating healthy means saying goodbye to gluten and lactose. But unless you have a diagnosed intolerance or sensitivity, there’s no need to eliminate these foods from your diet.

The internet is packed with claims that gluten and lactose are “inflammatory” or “fattening,” but let’s clarify: it’s not gluten or lactose that’s the issue. The real problem often lies in processed foods that contain these ingredients along with added sugars, unhealthy fats, and other low-quality components.

Here’s the key: Not all foods containing gluten and lactose are unhealthy. It’s the heavily processed ones you want to limit. In fact, many food labeled as “gluten-free” or “lactose-free” are the opposite of healthy! These products often lack nutrients and are loaded with refined oils, sugars and other processed ingredientes. Choosing whole, minimally processed options with gluten and lactose can be a much smarter choice for your health.

A bowl of yogurt with fresh berries and edible flowers, surrounded by cherries and raspberries

For example, yogurt can be a fantastic snack, rich in protein and probiotics that support gut health. Or think of fresh pasta made from high-quality flour—it’s a nourishing and energy-boosting choice, especially for those who are physically active. Plus, foods like these can carry cultural and emotional significance, like the comfort of a warm bowl of pasta.

We need to move away from nutrition misinformation and unnecessary food fears. It doesn’t just confuse people, it can also harm their relationship with food and even lead to disordered eating. And as for the idea that cutting gluten and lactose leads to weight loss? Here’s the real story: when people cut foods like pastries, pizzas, and cookies (often sources of gluten and lactose), they’re usually reducing their intake of ultra-processed foods. This calorie reduction, not the absence of gluten or lactose, is what often leads to weight loss.

So, don’t fear your food! Instead, focus on a balanced and varied diet. And if you’re unsure about your dietary needs, consult a qualified nutrition professional.

Eat Fit, Feel Great, and savor every bite!

Resources:

Looking for ways to stay warm and have a blast this winter? Check out some of Edmonton’s coolest spots that offer everything from cozy coffee sips to immersive holiday markets.

Top Talent Wrestling

Live pro wrestling in Edmonton has never been hotter!  Our friends at Top Talent regularly put on amazing shows at MidWay Music Hall even bringing in familiar names from WWE and AEW.  Their shows are action packed and family friendly.  Check out their next event Friday December 13th.

Live pro wrestling in Edmonton

Price: $25+
Location: MidWay Music Hall 6107 104 St NW, Edmonton, AB T6H 2K8
Website: www.toptalentwrestling.com

Hexagon Board Game Café in Edmonton

Hexagon Board Game Café

If coffee and board games are your thing, Hexagon Coffee Shop will soon be your go-to! With over 1,000 different board games to rent or buy, it’s the perfect spot to gather friends and dive into everything from strategy games to party games. Warm up with a steaming coffee or tea as you battle it out for board game glory!

Price: $4.50/hour
Location: 10750 Whyte Ave, Edmonton, AB
Website: Hexagon Board Game Café 

Color Cafe Edmonton

Color Cafe

Looking for something artsy and relaxing? Color Cafe lets you tap into your creativity by painting your very own pottery. With over 1,000 ceramics to choose from, you can design anything from mugs to plates with unique colors and patterns. Short on time? No problem—they’ll hold your masterpiece so you can return and finish whenever it suits you, free of extra charge!

Price: Price of selected piece + 10% service fee
Location: 8882 170th Street, Ste. 1758, West Edmonton Mall, Edmonton, AB T5T 4J2
Website: ColorCafe

The Rec Room Edmonton

The Rec Room

For arcade lovers and adventure seekers, The Rec Room has it all. From classic arcade games to VR, bowling, and beyond, this spot guarantees fun for all ages. Rack up points while playing, then exchange them for exciting prizes. And if you’re hungry, they have a full-service restaurant to keep your energy up while you play.

Price: Pricing varies
Location: 1725-99th Street NW, Edmonton, AB T6N 1K5 or 8882 170 St NW #2065, Edmonton, AB T5T 3J7
Website: The Rec Room

Edmonton Christmas Market

Xmasmrkt YEG – Edmonton Christmas Market

The holiday season is here, and Edmonton Christmas Market (ECM) is the place to be! Running from November 28 to December 15, the market offers a festive blend of shopping, sipping, eating, playing, and giving with over 120 local vendors. Find unique gifts, savor holiday treats, and get into the spirit of the season with friends and family at this magical winter market.

Price: 

$23.23 – General Admission (Adults 18+)
$13.32 – General Admission (Kids 6-17, includes Carousel)
Kids under 5 – Free

Location: 7000 143 St NW, Edmonton, AB
Website: Xmasmrkt YEG

Wrap up, grab your friends, and make this winter unforgettable!

Ready to glow up your healthy eating game? With a few low-key changes, you can make your daily eats work *for* you. We’re talking swaps that are easy, healthy, and help you stay energized without sacrificing taste! These simple switches may look small, but trust me, they’re about to be major for your health.

Ditch Fruit Juice, Go for Whole Fruits 🍊

Yeah, fruit juice sounds healthy, but it’s basically a sugar bomb with the fiber stripped out. Think about it: a glass of OJ = three oranges’ worth of sugar. But just one orange? It’ll fill you up and give you the fiber your body actually needs. Many store bought juices may also have added unnecessary sugars. Here’s why whole fruits are the move.

Swap Cereal Bars for DIY Nut Mix 🥜

Cereal bars? Low-key sneaky with hidden sugars and fats. Upgrade your snack game with a homemade nut mix. Toss some almonds, walnuts, and Brazil nuts together, and boom – you’ve got selenium, omega-3s, vitamin E, and magnesium all packed in a crunchy, tasty bite. No time to make your own? Try our Fit Fave – Live Nuts.

Skip the Sugary Lattes, Sip on Tea ☕

We get it – a cozy vanilla latte hits different, especially in cold weather. But those syrups? Extra calories galore. Try swapping it for a warm, zero-calorie herbal tea instead. Hydrating, soothing, and just as IG-worthy. Peep the perks of herbal teas.

Illustration of a person surrounded by various healthy and unhealthy food items with a question mark abovePopcorn Over Chips, Always 🍿

Crunch cravings? Say goodbye to greasy, salty chips and hello to homemade popcorn. A little olive oil and some seasoning, and you’re set with a snack that’s high in fiber, low in calories, and has healthy fats. Here’s how to make your popcorn pop.

Flavored Yogurt? Nah. Yogurt + Fresh Fruit FTW

Store-bought flavored yogurt might look healthy, but it’s usually packed with sugar and artificial stuff. Keep it real with natural yogurt and top it with fresh fruits. You’re in charge of the sweetness, and it’s packed with probiotics, vitamins, and fiber. Want an extra touch of sweet? Drizzle a bit of honey. Check out how to upgrade your yogurt game.

Make these swaps, and you’ll see just how much better you can feel. Less sugar, more energy, and a way more balanced overall. Each small choice adds up and gets you closer to a lifestyle that feels good and is sustainable. Next time you’re shopping or reaching for a snack, remember these swaps and treat your body right. Healthier habits are just a smart choice away.

It’s officially one week until I run my very first marathon – the legendary New York City Marathon (https://www.nyrr.org/tcsnycmarathon)! So, let’s dive into the topic of commitment and how it’s the game-changer in any personal growth journey.

“Do The Thing”– Chris Williamson

Chris Williamson’s mantra, “Do The Thing,” or the classic “Just Do It” from Nike, sums up the power of taking action. You can plan, dream, and prepare all you want, but true growth lies in stepping out and doing the work. For more inspiration, check out Chris Williamson’s [Modern Wisdom podcast] (https://chriswillx.com/podcast/) where he dives deep into personal growth topics like commitment, resilience, and self-improvement.

The Power of Commitment

There’s a quote from Tim Ferriss that resonates deeply with me: “What we fear doing most is usually what we most need to do.” In other words, if there’s something you’re avoiding, it’s probably exactly what you need to pursue. Whether it’s signing up for a big challenge, booking a date, or telling your friends (and posting about it on social media), the act of commitment turns up the pressure and fuels progress.

Man running outdoors with COMMIT text overlay, near a wall with inscriptions and trees with autumn leaves

By committing, you engage your personal toolkit. Once you’ve locked yourself in, you’ll find that your mind kicks into action, drawing from skills and strengths you didn’t even realize you had. And if the challenge is something new, you’ll adapt, learning as you go and preparing yourself for the big moment.

“The Magic You Are Looking for Is in the Work You Are Avoiding” – Chris Williamson

We’re all capable of so much more than we think. So, what are you avoiding that’s holding you back? What’s that big, bold commitment that you’ve been putting off?

I’m pumped and ready to tackle this NYC marathon, knowing that every step, both in training and on race day, is a testament to the power of commitment.

Let’s go!

Jason Zaran
Fit Kitchen Owner and NYC Marathon First Timer

We’ve gathered some more ideas for you to stay active in Calgary without having to hit the traditional gym. Besides being super fun activities, you can still enjoy them when it’s cold outside! Here we go:

Puppy enjoying being petted by a person, another puppy in the background

Puppy Yoga

If there’s one thing we all love, it’s puppies! What’s better than combining these adorable furballs with a yoga class? Puppy yoga is a session where you’re surrounded by these cuties while staying active. It’s not only a great workout, but it’s also super beneficial for your mental health. For the puppies, it’s a fantastic opportunity to socialize and get their first experiences with humans. Each weekend, they bring in a different breed. You can find more about it on their Instagram.

Location: 117 17 Ave NE #1, Calgary
Price: $45.00 + GST
Website: calgarypuppyyoga.com
Instagram: @puppyyoga.calgary

Person playing golf during sunset at a driving range with electronic score tracker

LaunchPad Golf

Just because summer is over doesn’t mean you have to put your clubs away! Have you heard of LaunchPad Golf? With two locations in Calgary, it’s all about making the game accessible and exciting! They offer a variety of fun games to play, along with a cool performance tracking system that helps players improve through swing analysis and shot tracking. With personalized training programs and real-time feedback, you can easily see your progress. Whether you’re a beginner or a seasoned pro, LaunchPad Golf adds a fun spin to the sport, making it a blast to enjoy!

Location: 31 Heritage Pointe Dr, Heritage Pointe, AB T1S 4H1 and 34133 E Harmony Cir, Rocky View, AB T3Z 2G7
Price:

  • $60/hour + GST – Monday/Wednesday/Thursday – Before 3pm
  • $70/hour + GST – Monday/Wednesday/Thursday – After 3pm
  • $80/hour + GST – Friday/Saturday/Sunday & Stat Holidays.
    Groups of 1-6 players per suite.

Website: launchpadgolf.com
Instagram: @launch.pad.golf

Three people performing a workout with dumbbells in a fitness studio

Barre Belle

Barre Belle is a fitness program that combines elements of barre, high-intensity interval training (HIIT), and strength training. It focuses on providing a full-body workout that’s accessible to all fitness levels, making it an attractive option for those looking to challenge themselves while having fun. You don’t need dance experience, and flexibility and coordination improve over time!

Location: 1110 Kensington Rd NW #200, Calgary, AB T2N 3P1
Price: $29.99 a month or $249.99 a year after a 14-day free trial + GST
Website: barrebelle.ca
Instagram: @barrebellestudios

Two judo practitioners sparring in a dojo, one in a white gi, the other in blue

Jiu-Jitsu Class

Have you heard of Jiu-Jitsu? This sport and martial art originated in Japan and is now globally known for Brazilian Jiu-Jitsu. It’s a grappling sport where the athlete tries to control their opponent through techniques until they can immobilize them. Practitioners see Jiu-Jitsu not just as a sport but as a philosophy of life, as it trains both the body and the mind, emphasizing principles like humility.

There are various Jiu-Jitsu academies around Calgary with different prices and promotions. Here are a few examples:

  • Alavanca
    Location:     209 16 Ave NE, Calgary, AB T2E 1J9, 14387 Macleod Trail SW Calgary, AB T2Y 1M7 and 2920 Kingsview Blvd SE #3153 Airdrie, AB T4A 0A9

Website: alavancayyc.com

Instagram: @alavancahq

  • Carlson Gracie Calgary
    Location:     7060 Farrell Rd SE Bay D, Calgary, AB T2H 0T2

Website: carlsonsgracie.com

Instagram: @carlsongraciecalgary

  • The Kodokan Jiu-Jitsu Club

Location: 4127 6 St NE, Calgary, AB T2E 6V5

Website: kodokanyyc.com

Instagram: @kodokan_yyc

With the rise of social media, we’re flooded with all kinds of nutrition advice these days. While it’s great to have access to information, not all of it is trustworthy. One claim that’s been circulating is that fruit is bad for you. But is there any truth to that?

Some trendy diets suggest avoiding fruit because it contains fructose. However, this statement is way too simplistic. Nutrition is all about balance, and when it comes to food, we need to consider the full picture, especially the biochemistry behind it.

Yes, fruits contain sugar in the form of fructose, but they also offer fiber, vitamins, and minerals that are essential for your well-being. If you don’t have any medical conditions that restrict your fruit consumption, enjoying fruits in moderation as part of a balanced diet can be highly beneficial for your health.

Fructose, the natural sugar found in fruits and honey, is processed differently in the body compared to glucose. It’s metabolized by the liver, but here’s the key: the amount of fructose in most fruits is much lower than what you find in processed foods loaded with high-fructose corn syrup. Plus, fruits come packed with fiber, which helps regulate blood sugar levels and promotes digestive health.

Fresh fruit slices with yogurt in a clear plastic container on a teal background.

In addition, it’s important to consider which fruits you’re eating and in what context. Some fruits are higher in carbohydrates and can be a great option before physical activity. For a lower glycemic load, they can also be paired with sources of fat and protein like nuts, seeds, or eggs. Have you tried a banana pancake topped with natural peanut butter? If not, do it! Other fruits, like berries, have a lower sugar content and can be a great evening snack or a healthy dessert when you’re craving something sweet.

The takeaway? Focus on whole, real foods, and listen to your body’s unique nutritional needs. Eating too much of anything can be harmful, so pay attention to portion sizes. And when it comes to added sugars in processed foods, those are the real culprits behind excessive fructose intake.

If you’re unsure about how much fruit you should include in your diet, don’t hesitate to reach out to a nutrition professional who can guide you with a personalized plan.

Food for Thought:

  • 100g of banana (medium size) = approx. 3-4g of fructose and 2.5g of fiber
  • 1 can of soda = approx. 39g of fructose and 0g of fiber

So, next time you grab a piece of fruit, enjoy it! Your body will thank you.

These days, I’m really loving the word “trajectory.” It reminds me of a quote I once heard from Tim Ferris, where he said, “The question you should be asking isn’t ‘what do I want’ or ‘what are my goals,’ but ‘what would excite me?’” That really hit home.

Think about it—when you have a positive trajectory in life, everything seems to flow better. You wake up each day excited, ready to tackle new challenges and grow. It’s exhilarating to know that you’re moving upward, improving, and evolving. On the flip side, when things start to spiral downward, it gets tough. It’s no fun being an “8 or 9” when you’re on the way down, right? I’d much rather be a 5 or 6 climbing upward than on a downward slope. The more you fixate on decline, the faster it happens. And trust me, pulling yourself out of a negative spiral is not easy.

How do you make sure your trajectory is heading in the right direction?

It starts with an honest evaluation of your life. Ask yourself: Are you on the way up or down in different areas—your relationships, your career, your physical and mental health? If you’re in a stagnant job, it might be time to make a change toward something more fulfilling. If a relationship feels stale, maybe it’s time to fix it or move on. Living in multiple areas of downward trajectory is a recipe for unhappiness.

The key is to align your efforts with your values and focus on growth in areas that excite you. Whether it’s learning a new skill, like public speaking or dancing, starting a business, becoming a more engaged partner, or even picking up a new sport like pickleball—find something that lights you up.

Sun over a river with a bridge and trees, person's feet in foregroundFor me, that area is running. As a former sprinter, I had to face the reality that I wasn’t going to get faster with age—in fact, I was more likely to get injured! My trajectory in sprinting was going down. But then I discovered distance running, and it’s been a game changer. It’s a sport better suited to my age and body, and I’m able to improve with almost every run. It feels incredible to be getting better each time I hit the road.  The trajectory has gone so far that I’m now running this year’s New York City Marathon and raising money for Classroom Champions.

Lastly, it’s crucial to ensure your goals align with what you truly want. As Chris Williamson says, “Going from what you think you want and moving to purposefully choosing what you want to want is a big move.” Make sure the ladder you’re climbing is leaning against the right wall, or you’ll find yourself halfway up only to realize it’s not what you wanted after all.

Keep thinking big, stay excited about where you’re headed, and always strive for that positive trajectory.

Let’s keep growing!

Jason Zaran
Fit Kitchen Owner

We often talk about macronutrients like carbs, proteins, and fats when discussing nutrition, but vitamins and minerals are equally essential for a healthy and balanced diet. They play a critical role in almost every bodily function. Thinking about that, we decided to create a guide to help you understand their importance and functions. Plus, we’ve included examples of foods and Fit Kitchen meals rich in each one. Let’s dive in!

Vitamin A

  • What it does: Vitamin A supports eye health, enhances immune function, and combats free radicals with its antioxidant properties. It’s also essential for skin health, as it serves as a precursor to retinol.
    Sources:     Milk, egg yolk, and orange-colored foods like carrots and pumpkins.
    Fit Kitchen Meal:     Cajun Fit Chicken

B Vitamins

  • What they do: B vitamins cover a wide range of functions, from cardiovascular and brain health to ensuring proper metabolic function. Vegans should consider supplementing with B12, as it’s primarily found in animal products.
  • Sources: Eggs, milk, legumes, meat (especially for B12).
  • Fit Kitchen Meal: Club Med Beef

Vitamin C

  • What it does: Strengthens the immune system by neutralizing free radicals, acting as a powerful antioxidant.
  • Sources: Oranges, peppers, kiwis, lemons.
  • Fit Kitchen Meal: Bangkok Green Curry

Vitamin D

  • What it does: Essential for strong bones and teeth by helping the body absorb calcium. It also supports brain health, the immune system, and muscle function.
  • Sources: Salmon, tuna and the most important: sunlight! – Consider supplementation during winter months
  • Fit Kitchen Meal: Salmon & Smash

Vitamin E

  • What it does: Works as an antioxidant and anti-inflammatory agent, protecting cells and DNA. It also helps the immune system by promoting the production of T cells and supports skin health.
  • Sources: Pumpkin seeds, spinach, olive oil, avocado.
  • Fit Kitchen Meal: Mighty Muesli Overnight Oats

Vitamin K

  • What it does: Plays a crucial role in blood clotting and helps prevent thrombosis.
  • Sources: Leafy greens, cheese, eggs
  • Fit Kitchen Meal: Chimichurri Beef

Zinc

  • What it does: Boosts immunity, helps with wound healing, and aids in DNA synthesis. It also acts as an antioxidant by reducing inflammation.
  • Sources: Meat, shellfish, legumes, seeds, and nuts.
  • Fit Kitchen Meal: Tasty Thai Beef

Selenium

  • What it does: Protects cells from free radical damage, supports brain health, and is vital for thyroid function.
  • Sources: Brazil nuts, oysters, fish.
  • Fit Kitchen Meal: Caribbean Coconut Prawns

A variety of fruits and vegetables arranged in a rainbow pattern on a white backgroundMagnesium

  • What it does: It plays a role in energy metabolism, bone formation, as it contributes to calcium absorption, and in the normal functioning of muscles and nerves. It also promotes relaxation.
  • Sources: Bananas, chocolate amargo, spinach, chickpeas.
  • Fit Kitchen Meal: Hail The Kale Caesar

Iron

  • What it does: Iron is essential for cell function, DNA synthesis, and energy metabolism. It helps transport oxygen to muscles by promoting the synthesis of hemoglobin, the protein in red blood cells that carries oxygen throughout the body.
  • Sources: Liver, beans, eggs, kale (Tip: Combine iron-rich foods with vitamin C for better absorption, such as pairing spinach with citrus fruits).
  • Fit Kitchen Meal: Bangin’ Burrito Bowl

Calcium

  • What it does: Not only is it crucial for bone health, but calcium also plays a vital role in blood clotting, nerve signaling, and muscle contraction. It’s the most abundant mineral in the body.
  • Sources: Milk, yogurt, kale, sesame seeds.
  • Fit Kitchen Meal: Mac & Gainz

Phosphorus

  • What it does: Helps form and maintain bone structure and supports joint health.
  • Sources: Chicken, milk, grains.
  • Fit Kitchen Meal: PB Crunch Protein Pudding

Potassium

  • What it does: Potassium is essential for the electrical conductivity of neurons, playing a critical role in maintaining proper nerve function. A deficiency in potassium can lead to muscle cramps, contractions, and even arrhythmias. Additionally, it is important for memory, concentration, and overall learning.
  • Sources: Bananas, coconut water, tomatoes, and kale.
  • Fit Kitchen Meal: Chorizo Sunrise

The Colorful Plate

Notice how the color of foods often indicates the presence of certain vitamins and minerals. That’s why it’s essential to have a colorful plate!

Save this guide and use it as inspiration the next time you’re planning your meals!