Blog Archives - Page 4 of 9

Stampede is back again! Here at Fit Kitchen, we love stampede week for many reasons, including the great music, the outfits, and of course, the food. But we’re not just talking about the midway food, we’re talking about the Stampede Breakfasts!

Did you know that from July 4th to 14th there are over 175 Stampede Breakfasts happening all over Calgary? There is a comprehensive list and map you can find at StampedeBreakfast.ca. We know that it can be hard to stick to your diet during Stampede week and it can be especially hard to navigate these breakfasts if you have dietary restrictions. That is why we went through all these events and have brought you a list of the healthiest and most unique breakfasts in the city! Keep reading to learn all the details of these events so you don’t miss them. The list is organized according to date.

Thursday, July 4th – Primary Colours Gourmet Pancake Breakfast

What: Organic Highwood Crossing pancakes, house-made sausages, hash + eggs, Monogram coffee + cold brew, prize draws, and live music by The Chosen Few. Make sure to arrive early before these gourmet offerings run out!

Where: Primary Colours Café – 802 49th Ave SW
When: 9 am – 11 am, or while supplies last
Price: Free! Donations to The Alex Community Health Center are welcomed too.

Friday, July 5th – Nutters Pancake Breakfast in Airdrie

What: Buttermilk pancakes and juice, with high protein and gluten free options available. Attendees will also receive a 20% off coupon for the Nutters store. This is a great chance to check out this unique health food store and try some pancakes that will fit your diet.

Where: Nutters Everyday Naturals Airdrie – 102 – 400 Main Street N.E.
When: 8 am – 10 am
Price: Free!

Saturday, July 6th – Canela’s Vegan Pancake Breakfast

What: Vegan Pancakes and ‘Sausages’ with coffee from Canadian Heritage Roasting Co. All vegans and non-vegans are welcome! Coupons for Canela Bakery will also be available.

Where: Canela Vegan Bakery & Café – 1319 9th Ave SE
When: 9 am – 1 pm
Price: Free! Donations to the Calgary Vegan Society are welcomed too.

Saturday, July 6th – Ismaili Muslim Community Stampede Breakfast

What: Pancakes, Scrambled Eggs, and Bharazi (a dish of peas simmered in coconut milk, served with bread). There will also be a mini carnival for kids with games and cowboy challenges. Folks of all backgrounds are welcome at this event!

Where: Ismaili Headquarters Jamatkhana Parking Lot – 1128 45th Ave NE
When: 8 am -10:30 am
Price: Free!

Saturday, July 6th – The District at Beltline International Breakfast

What: Pancakes with international flavours from various food hall vendors, drinks from The Lounge, entertainment from the Calgary Fiddlers, and a western phot booth. There will be lots of fun for the whole family!

Where: The District at Beltline Food Hall – 227 11th Ave SW
When: 9 am – 11 am
Price: Free!

Thursday, July 11th – MNP Centre Healthy Stampede Breakfast

What: Pancakes with assorted healthy sides will be offered. Based on the sponsors this year, there will likely be eggs, sausages, coffee and smoothie samples. Stay for entertainment and free Stampede swag too!

Where: MNP Community & Sport Centre (North Entrance Patio) – 2225 Macleod Trail SE
When: 8 am – 11 am
Price: Bring a donation to the Calgary Food Bank

Thursday, July 11th – Best of the East Stampede Breakfast

What: Pancakes and ham, along with a sampling of international foods. This event is a celebration of the diverse communities of Greater Forest Lawn and will feature activities for the whole family.

Where: Unity Park – 3111 17th Ave SE
When: 8:30 am – 11 am
Price: Free!

We hope you get a chance to check out some of these fun and unique breakfasts that will be happening around the city. Even if you aren’t a fan of pancakes, these breakfasts have something for the whole family from music to games, drinks and giveaways.

Don’t forget that food is an important part of the Stampede celebration so it’s okay to indulge a little bit! Don’t let your diet stand in the way of enjoying a pancake or mini donut here and there this Stampede season.

Happy Stampeding from the Fit Kitchen team. Yahoo!

How much do you know about sleep? You know it’s important, but do you know the facts from the myths? Keep reading to learn about how much sleep you need, how this changes as you age, how alcohol impacts sleep, and lots more!

Myth: Lots of People Can Function Well on 6 Hours of Sleep or Less

Fact:

The vast majority of people require at least 7 hours of sleep each night to remain healthy and productive (1). Consistently sleeping less than 6 hours per night has been proven to increase your risk of mortality, obesity, cardiovascular disease, diabetes and dementia, among other conditions (2, 3). Additionally, just a few nights of poor sleep can cause difficulty with focus, attention, decision making and emotion regulation (3).

There is a real, but very rare, phenomenon where a genetic mutation can cause an individual to function well on 6 hours of sleep or less per night (4). This is called being a Natural Short Sleeper. Although many people will claim to be in this group, it is an extremely rare condition that applies to much less than 1% of the population. Only about 50 families have been identified so far who fit this condition (4).

If you find that you sleep for 7 hours or more when given the opportunity, such as on the weekend, then you are unlikely to have this mutation and should be aiming to get at least 7 hours of sleep each day. This is one of the best ways to promote good health, both physical and mental.

Myth: You Can Catch Up on Missed Sleep on the Weekend

Fact:

A sleep debt or sleep deficit can build up during the week when you get less sleep than you need (5). You can partially ‘catch up’ on the weekend by sleeping in, but depending on how restricted your sleep was during the week, two days of ‘catch up’ may not be enough to counteract the negative effects of the week of poor sleep.

A study from 2021 found that participants who slept around 5 hours a night for 10 days performed worse on a cognitive test during this period (6). Once they were able to sleep as long as they wanted, their results on the test improved. However, even after a full week of recovery sleep, results were still not as high as at baseline (before the 10 days of restricted sleep).

Restricted sleep has an impact on memory, reaction time, productivity, focus and many other aspects of our health. It is best to avoid a sleep debt altogether by getting 7 to 9 hours of sleep each night during the week. If you are not able to meet this target, getting recovery sleep on the weekend isn’t a bad idea, but it may not be enough to completely reset your body and brain.

Myth: Alcohol Can Help You Get a Better Sleep

Fact:

Even a small amount of alcohol can compromise the quality of your sleep. You might feel like alcohol helps you fall asleep faster, or sleep more deeply, but it is causing effects on the quality of your sleep that you may not be observing. The Sleep Foundation explains that more than one drink for women, and more than two drinks for men leads to a 39% reduction in sleep quality (7)!

The more alcohol you drink, the worse the impact on sleep will be, but even a single drink has an effect. Experts recommend avoiding alcohol 3 hours before bedtime (7), but avoiding it altogether is often best. If you have a sleep disorder such as insomnia or sleep apnea, avoiding alcohol should be one of your first courses of action to reduce symptoms.

Myth: Driving While Tired Isn’t a Big Deal

Fact:

Drowsy driving can pose a huge risk to your own safety and the safety of others on the road. When you drive while tired, you have a slower reaction time, you may weave between lanes, and you may make more risky decisions (8). Microsleeps can also increase your risk for an accident. Microsleeps occur when your eyes close for only a couple of seconds and your brain briefly enters a sleep state. You may not even realize this is happening, but a couple of seconds with your eyes off the road is enough to cause an accident, especially at high speeds.

It is common knowledge that driving while under the influence of drugs or alcohol is very dangerous. But did you know that after 24 hours of being awake, your body and brain are just as impaired as with a blood alcohol content of 0.1 %, which is over the legal limit (8)?

If you feel yourself yawning, drifting between lanes, having difficulty focusing, or blinking frequently, it means you are too tired to be driving and should get off the road. Take a quick nap or grab a coffee and only start driving again when you feel more alert.

Myth: Adults Need Less Sleep as They Get Older

Fact:

Aging does not reduce the amount of sleep that is required. It is recommended that adults over 55 years continue to get 7 to 9 hours of sleep each night, which is the same recommendation for younger adults (9). Many factors can make it more difficult to get enough sleep as we age. These include a changing circadian rhythm, medication side effects, pain, health issues, and nighttime urination (9). However, it is important to find solutions to these common problems in order to maintain good sleep.

Getting high quality sleep in older age can be aided by getting regular exercise, maintaining a consistent sleep/wake schedule, getting lots of sunlight during the day, and avoiding caffeine later in the day (9).

Conclusion

There is a lot of misinformation out there about sleep, just like there is with nutrition or exercise. Knowing the facts is important, so we hope this blog helped to clear up a few things. Remember that adults of all ages need at least 7 hours of sleep per night, and getting less can cause negative impacts to health and performance. Alcohol in any amount can decrease the quality of your sleep and driving while tired can sometimes be as dangerous as driving while drunk. Finally, you can partially recover lost sleep on the weekend, but it might not be enough to counteract a significant sleep debt.

A note on our references: The main references for this blog are from the Sleep Foundation website. The Sleep Foundation is dedicated to providing information about all aspects of sleep. All of its articles and content are medically reviewed by doctors and scientists who are experts in the study of sleep, psychology and neuroscience. You can learn more at the links below.

References:

Get to know Fit Kitchen Ambassador/Fitness Influencer Taylor Stepan

Instagram: @tstepfitness

How did you get into fitness?

I’ve been active my whole life with track, basketball, and volleyball. Once college hit, and I stopped, I became very unhealthy and gained a lot of weight. I decided to get a gym membership and slowly started sharing my journey on IG. As more people started asking me for advice, I decided it was time to get my CPT certificate and help others!

What type of workouts do you like to do?

I’m the type of person who enjoys switching it up, but I mostly enjoy strength training and Pilates right now. Also love going for walks with my dog to get my steps in!

What’s on your workout playlist?

Either EDM or Rap, depending on what mood I’m in.

What do you recommend for those who are new to fitness?

Invest in a good coach. There’s so much conflicting information out there, so finding a good coach who knows you & your goals and who won’t risk your health & mental wellness is so important.

How important is nutrition in achieving fitness goals, and what dietary advice do you typically give to your clients?

It’s the most important factor, I believe, when it comes to achieving fitness goals. I always advocate for a balanced, nonrestrictive approach when it comes to diet. No fad diets or unrealistic eating restrictions.

Why try a meal prep service like Fit Kitchen?

It really makes eating healthy so much easier. It saves you money, time, reduces food waste, and is a great way to incorporate variety in your diet without sacrificing your goals.

What are your go to Fit Kitchen meals/snacks?

Anyone who knows me knows I’m obsessed with the PB Crunch Protein Pudding, its one of the best snacks for on the go and has a ton of protein. I also always order the Tasty Thai Beef, Killer Beef Enchiladas, and Mac & Gainz

We’re all about balance! What are some of your fave places to eat in Calgary?

Hula Poke and Cactus Club are a few of my favs

The brain is one of the body’s most important organs and it uses 20% of our total energy. During every stage of life, the brain is crucial for carrying out essential functions like breathing and muscle movement, as well as decision making, memory creation, emotion regulation, and so many others. That begs the question: What should we be eating to maximize the health of our brains? This is an especially important question as we get older and cognition begins to decline. Keep reading to find out 5 foods which can help fight this decline and can improve functions like memory, reaction time and decision making!

Salmon

Salmon is high in the omega-3 essential fatty acids DHA and EPA. In addition to being great for your cardiovascular health, getting enough omega-3 fatty acids can also help your cognitive health. Several studies have suggested that having higher levels of omega-3s in the blood can slow cognitive aging and reduce the risk of dementia.

Our Fit Meal Suggestion: Salmon & Smash – A large Salmon & Smash meal provides 6 oz of salmon which has 2 g of omega-3 fatty acids (which meets your recommended daily intake of omega-3s).

Blueberries

Blueberries are rich in a type of antioxidant called anthocyanins which give the berry its blue colour. Other blue and purple foods such as grapes, currants, and eggplant also contain this same compound. Anthocyanins are an important health promoting compound which has been shown to increase memory and cognition when eaten daily.

Our Fit Snack Suggestion: Greek Yogurt Berry Parfait – This parfait is packed with blueberries, blackberries and raspberries, all high in anthocyanins to boost your brain health.

Kale

You may have heard that kale is a “super food”, and honestly, it’s true! Kale is high in the antioxidant beta-carotene (pre-cursor to vitamin A), vitamin K, vitamin C, folate and fibre. Kale is so high in vitamin K that a serving of 1 cup has more than you need for the whole day. Vitamin K has been shown to prevent both stroke and dementia, and may play a role in our memory and capacity for learning.

Our Fit Meal Suggestion: Hail the Kale Caesar Salad – This salad has 2 oz of kale which contains 333 % of your daily requirement for vitamin K, 188% for vitamin A, and 75% for vitamin C.

Eggs

Did you know eggs contain antioxidants? The antioxidant, lutein is found in egg yolks and is responsible for giving the yolk its bright yellow colour. Lutein is also great for brain health and has been shown to prevent a decline in cognition and memory in older adults. Eggs are also high in choline which plays a role in brain development. This makes it especially important for pregnant women to eat lots of eggs to support the growth of their infant’s brain.

Our Fit Meal Suggestion: Keto Turkey Omelette – This omelette is made with 3 whole eggs which provides 600 mcg of lutein and meets 75% of your daily choline requirement.

Bell Peppers

Bell peppers are very high in vitamin C, with just one pepper providing double the recommended daily value of vitamin C. High levels of vitamin C in the blood are associated with better cognitive performance in adults such as better reaction time, memory and recall. Bell peppers also contain several types of antioxidants which give them their bright colours. These antioxidants help to protect brain cells from oxidation and can protect against dementia.

Our Fit Meal Suggestion: Casbah Chicken – This delicious mediterranean meal comes with 50 g of red bell pepper which provides 100% of your daily vitamin C needs.

Conclusion

Brain health is determined by many factors, but eating foods high in compounds like antioxidants, omega-3s, vitamin C and vitamin K can go a long way to maintaining and improving your cognition. We hope you try some of our fit meals that contain these foods or maybe you can try adding them to your home prepped meals this week.

The good news is these foods are widely available and they won’t break the bank, unlike some more complex supplements. Did you know that regular exercise is also key for brain health? Combining brain boosting foods with a daily workout will have you thinking clearly and remembering more in no time.

Get To Know Fit Kitchen Ambassador/MMA Fighter:

Olson Werenka @O.Werenka

How did you get into MMA?

I got into MMA during COVID when there wasn’t much else to do – my hockey career was on hold and I was stuck in the house doing school on my computer. I was always a bit of a sh*t-disturber on the ice in hockey so the COVID “break” gave me a chance to try a few new things and I ended up falling in love with martial arts! Took a few fights as things started opening back up – when I got the call from my coach to come back for the hockey season, I had already taken 2 fights and won them both – so I took it as a sign / calling haha.

What is your training routine like?

My training routine various depending where I’m at in my schedule. I generally like to train x2 times/day (morning & night). This usually consists of cardio in the morning and then my everyday Martial Arts training at night. Cardio last about an hour in the AM and then I’m usually at the gym for 2-3 hours/night. When fighting camp rolls around – everything just gets longer and more intense!

How do you mentally prepare for a fight?

I do a lot of positive self talk and also have a mental coach – Derek Stone who I work with year round! The mental game is such a huge aspect of fighting – need to be strong and independent!

Can you share any memorable moments or experiences from your MMA career so far?

Although I have many great experiences – I think one of the most memorable was my 2nd amateur MMA fight VS Josh Fox. I was fighting a much more experienced and anticipated fighter so the stakes and nerves were high! I ended up getting a first round knockout and that feeling I got afterwards will stick with me for a lifetime. I’ve had the chance to meet a ton of good people around the world through the sport and I’m so grateful for all my experiences. Shoutout to my friends the Delarosas and Nico Kambasis in Texas (Delarosa MMA) for impacting my career in such a positive way and showing me the highest level of training I’ve had the pleasure of participating in.

How has Fit Kitchen helped you in your training?

Fit Kitchen has made my life as a fighter so so much easier and more enjoyable. That hardest part about MMA is generally the weight cuts! I typically lose around 30 lbs for each of my fights. Rather than meal prepping every week and spending a fortune on ingredients & endless hours cooking – I’m able to order fully customizable meals straight to my door whenever I want. They have changed the game for me completely. Rather than meal prepping dry chicken and rice, I’m able to enjoy healthy, custom and tasty meals all week.

Tell us more about your coaching (training others)

During my transitioning from hockey – fighting, I also decided to take a break from school and manage a local gym in the city. While doing so, I fell in love with teaching martial arts. There is nothing more satisfying than being able to make other feel more confident in themselves and seeing your clients progress. I now own LFG Labs Inc. – a multi-sport training facility opening up in Calgary in a matter of months. Our goal is to change lives and the fighting & fitness game in Calgary and then the world!

What are your go to Fit Kitchen meals/snacks?

My current favorite and #1 ordered meal is for sure the Bangkok Green Curry. It’s a meal I can eat all year round, fight camp or not. My second favorite has to be JZ’s Power Steak Salad and then The Turkey Enchiladas. Honestly I have too many favorites to only pick a few so I’m just gonna leave it at that.

We’re all about balance! What are some of your fave places to eat in Calgary?

I absolutely love some good shawarma. Damascus on 17th is one of my favorites. Besides that, I always love a good chicken sandwich – so anywhere with a good chicken sandwich, you’ll probably see me there.

Podcasts are more popular than ever and it’s no secret why we love them. Our team loves listening to podcasts on our commute to work, in the gym, or whenever we can! We love learning about the topics that can improve our health and wellness like nutrition, fitness, sleep, productivity, and more. There are millions of podcasts out there so we wanted to give you our top picks, or what we think is ‘required listening’. So the next time you have a long drive, a monotonous task to complete, or are looking to gain some insight, download one of these podcasts and let the learning begin!

The Drive – Hosted by Dr. Peter Attia

Dr. Peter Attia is an expert in all-things health and longevity. He is the founder of a medical practice which aims to improve the healthspan and lifespan of individuals by applying preventative tactics related to nutrition, fitness, sleep and other aspects of health. He is also the author of the New York Times bestselling book Outlive: The Science and Art of Longevity. On his podcast, he interviews experts across various fields of health and medicine. He dives deep into each topic (podcasts are typically 2 to 3 hours long) by asking critical questions and helping listeners to understand what is most relevant for them to take home.

Recommended Episodes:

Found My Fitness – Hosted by Dr. Rhonda Patrick

Dr. Rhonda Patrick has studied many aspects of health from nutrition and biochemistry to aging and neurodegenerative disease, among many others. She has a wide breadth of knowledge on all aspects of health and is skilled at breaking down complex scientific topics for the general listener. Her podcast delves into topics related to sleep, nutrition, fitness and others which are important to longevity and disease prevention. She also interviews many experts who specialize in these topics.

Recommended Episodes:

Huberman Lab – Hosted by Dr. Andrew Huberman

Dr. Andrew Huberman is a neuroscientist and professor in the department of neurobiology at Stanford. His podcast addresses a variety of topics related to neuroscience, mental health, and health optimization. Each episode provides a deep exploration of the topic and will answer questions you didn’t even know you had. Dr. Huberman is skilled at providing the facts and allowing you to make an informed decision about a topic, without telling you what to do.

Recommended Episodes:

Modern Wisdom – Hosted by Chris Williamson

Chris Williamson is a podcaster and youtuber who you may recognize from the first season of Love Island back in 2015. He has come a long way since then and has dedicated his life to the art of podcasting and interviewing. Each episode of Modern Wisdom features an interview with an expert. Topics range from nutrition, to fitness, to mental health, productivity, philosophy, relationships, and much more. Chris asks the tough questions and is not afraid to address controversial topics.

Recommended Episodes:

The No Sugarcoating Podcast – Hosted by Amber Romaniuk

Amber Romaniuk is a local Calgarian and a friend of Fit Kitchen! She is an expert in emotional eating, digestive health and hormone balance. For over 10 years she has helped thousands of women to heal their relationship with food and their bodies. Many of her clients have been referred to Fit Kitchen in the past. Her podcast has over 400 episodes and addresses topics related to emotional eating, mental health, weight loss, self-care, hormones, and many others. If you like the podcast, she also offers private coaching and online programs to promote your journey towards health and wellness.

Recommended Episodes:

Financial Feminist – Hosted by Tori Dunlap

Tori Dunlap is an entrepreneur, money expert, and New York Times bestselling author. She launched her podcast in 2021 to help teach women (and everyone) the fundamentals of money, business and financial independence. The topics of the Financial Feminist range from financial tips to mental health, to investment advice, and lots in between. Although nutrition and fitness aren’t discussed, we think this podcast belongs on the list since it addresses many ways to reduce stress through managing money effectively. The episodes range from 10 minutes to 1.5 hours depending on the topic and we recommend starting from the beginning and working your way through.

Recommended Episodes:

Conclusion

We hope this list gave you some ideas for your next favourite podcast. Try listening to one episode of each to find what interests you most. Of course, there are many other health and wellness podcasts out there, but these are the ones our team listens to, and we think you should too!

At Fit Kitchen, we know how important it is to support the earth and to ensure our actions are sustainable. That is why we are constantly optimizing our systems and procedures to reduce waste and to reduce emissions. This Earth Day we wanted to highlight a few actions we take every day to help lower Fit Kitchen’s environmental footprint.

Our Sustainable Actions

1. Re-usable Cooler Bags

The cooler bags in which your order is delivered are re-usable and we encourage you to return the bags to us. Just leave the bags out next time you receive an order, and the delivery driver will collect them. You can return the ice packs too! The $5 enviro fee you pay on each order goes toward these bags and the time it takes for us to sanitize them between orders.

2. Less Food Waste

Our meals are all made to order meaning our kitchen doesn’t make any extra meals. Everything our kitchen produces gets delivered to our customers. This means our kitchen has very little food waste. Ordering with Fit Kitchen also means you are wasting less food in your kitchen too! We know that grocery shopping and meal planning can often result in wasted food or leftovers that get thrown out. With Fit Kitchen meals, everything is portion controlled and you only have to order as much as you need.

3. Recyclable Containers

Our containers are made of recyclable plastic, and we encourage you to wash and recycle each container you receive. We also film seal our containers instead of using a plastic lid. This means less plastic waste and less material used in each container.

4. Local Partners and Suppliers

We have several local suppliers that we partner with to bring you local ingredients, snacks and drinks that were made in Alberta. Some of these include Spolumbos which makes our breakfast sausages, Rviita Energy Tea which makes delicious, natural energy drinks sold in our Fit Shop, and Thrive Provisions which makes the Wagyu Beef Bars that feature in our meal plans and in our Fit Shop. Partnering with local companies helps us to cut down on the carbon emissions involved in the transportation of products.

5. Optimized Delivery Routes

All our delivery drivers use an app which optimizes their delivery route each day to ensure they are taking the most time and fuel-efficient route. This route optimization helps to cut down on unnecessary carbon emissions by our drivers.

6. Vegetarian and Vegan Menu Options

We offer a variety of vegetarian and vegan meal and snack options on our menu. We use ingredients like legumes, beans, soy, nuts and seeds to ensure these meals are packed with protein, fibre and vitamins. Some examples include our new Tofu Turmeric Hash, our Lotus Lemongrass Chick’n, and our Coconut Chickpea Curry. Try one today!

Conclusion

We know there is always more we can do to lower our footprint, but we are proud of the actions we have taken so far. We will continue to look for opportunities to further lower our environmental impact and we hope you can do the same. Now it’s time for us to get outside and to enjoy this beautiful earth. Happy Earth Day!

Hi Fit Fam! Since March is Nutrition Month, we wanted to bring you our top 10 nutrition tips for a more balanced and well-rounded diet. Our team tries to follow these whenever possible and we keep them in mind when creating new menu items. Keep reading to find out what you could be eating to step up your nutrition game! To make it easier, we have also recommended Fit Kitchen meals and snacks that can help you meet these goals.

Tip #1 – Eat Fish Twice per Week

Fish such as salmon, mackerel, herring and tuna are very high in omega-3 fatty acids which are important to maintain good cardiovascular and cognitive health.

FK Recommends – Canadian Salmon or create your own Salmon meal with our Build Your Body tool.

Tip #2 – Eat More Seeds

Seeds such as Chia, Hemp and Flax are very high in omega-3 fatty acids and are also high in fiber and protein. Just 2 tablespoons of Chia seeds provide 10 g of fiber! Eating more seeds is a great way to add healthy fats to your diet and to promote good digestive health.

FK Recommends – Our NEW Coconut Blueberry Chia Pudding

Tip #3 – Fill Half Your Plate with Vegetables

We all know vegetables are good for us, but it’s easy to forget about them sometimes. Vegetables provide many essential nutrients like fiber, potassium, folate and vitamin A. They are also very low in calories!

FK Recommends – Molto Bene Chicken or Sustain Greens Salad

Tip #4 – Replace High Fat Sauces with Lower Calorie Options

Sauces and dressings made with mayonnaise, sour cream, or butter can add a lot of calories to your diet if you aren’t careful. If you are looking for leaner options, try replacing these fats with Greek yogurt, silken tofu, or small amounts of olive oil.

FK Recommends – Killer Enchiladas (has yogurt instead of sour cream!)

Tip #5 – Eat More Legumes

Legumes include all types of beans, as well as chickpeas, lentils, edamame, and many others. They are high in fiber, plant protein, and health promoting antioxidants. Legumes are very filling and can help add volume to a meal without increasing the calories too much.

FK Recommends – Coconut Chickpea Curry or Lamb Tagine

Tip #6 – Replace High Sugar Beverages with Lower Calorie Options

Beverages like pop, energy drinks and sugary coffees could easily be adding extra calories or sugars to your diet without you realizing it. Did you know that a Starbucks Grande Vanilla Latte has 35 g of sugar, just less than a can of Coke which has 39 g of sugar? For alternatives, try black tea or coffee, flavoured seltzer, our favourite Rviita Energy Tea (only 30 calories and 6 g of sugar), or LMNT electrolytes to keep you hydrated.

FK Recommends – Rviita Energy Tea or LMNT Electrolytes

Tip #7 – Eat More Greens

Greens like spinach, kale and arugula are packed with nutrients like folate, fiber, vitamin C, antioxidants, and many others. Greens can easily be mixed into smoothies, soups, stir fries or salads for added nutrition with very few extra calories. They really are a superfood!

FK Recommends – Our NEW Hail the Kale Caesar Salad, or Ain’t No Yolk Omelette

Tip #8 – Eat Protein Throughout the Day

It is important to eat protein throughout the whole day and with each meal or snack to ensure maximum muscle protein synthesis. Getting enough protein also helps us to feel full and to avoid mindless snacking. Try some of Fit Kitchen’s favourite protein snacks and supplements below:

FK Recommends – Chicken Apple Patties, Chicken Salad Snacker, or ARA Protein for Coffee

Tip #9 – Eat More Whole Grains

Whole grains include brown rice, quinoa, oats, millet, whole grain wheat, and many others. All of these are higher in fibre and micro nutrients compared to their refined counterparts. Choosing whole grains can help to reduce your blood glucose spike after a meal and will help you feel full for longer.

FK Recommends – No Butter Chicken (Brown Rice) or CocoBanana French Toast (Whole Grain Bread)

Tip #10 – Replace High Fat Snack Foods with Lower Calorie Options

Snack foods like chips, cookies and chocolate bars are easy to reach for but can add high amounts of calories, sugar, and fat to our diets. These are also essentially “empty” calories which don’t provide any nutrients for our body. Try replacing these with more nutritious snack options like veggies and hummus, a fruit smoothie, yogurt and granola, or one of our many Fit Kitchen snacks.

FK Recommends – Our NEW Lean Snack Pack or Clean Beans Snacks

Thanks for reading and we hope you learned some new tips to help you incorporate more nutritious choices into your diet. Fit Kitchen is always here to help if you need any further guidance this Nutrition Month. We look forward to hearing about your progress and new habits!

When our team isn’t busy cooking, packing orders, dreaming up new meals, and crafting meal plans, we love to eat out around Calgary. Our team is full of foodies who have a passion for discovering Calgary’s best bites. Keep reading to see which restaurants we recommend and what we love to eat there.

Pulcinella – Jason’s Pick

Location: 1147 Kensington Crescent NW

Instagram: @lovepulcinella

Pulcinella holds a special place in the heart of Fit Kitchen as it’s our team’s favourite place to gather for a celebration, a group dinner, or a quick bite after a long day. It is a staple in Calgary’s Italian restaurant scene and is the only restaurant in the city that is certified to make authentic Pizza Napolitani (as they say, it’s like they’ve been “Blessed by the Pizza Pope”). Jason’s favourites are the Caprese Salad which comes with imported Italian burrata cheese, and the Diavola pizza which features spicy salamino, parmigiano and basil. However, you can’t go wrong with any of the Italian classics on their menu. Make sure to stop at their market on the way out to take home some cheese or olive oil.

Madurai Kitchen – Chef Sha’s Pick

Location: Unit #540, 1440 52 Street NE

Instagram: @maduraikitchencalgary

Madurai Kitchen is a casual south Indian restaurant located in the north east which offers both dine-in and take out/delivery options. It may not look like much on the inside but its extensive menu offers a variety of traditional Indian dishes which are full of flavour. Chef Sha is the expert on Indian cuisine and this is his favourite restaurant in Calgary. He recommends the Dosa, which are a crispy, rice flour crepe, served with various sides and sauces. Madurai offers over 20 different Dosa so you can choose whichever sides and flavours you prefer. They even have an all-you-can-eat Dosa special every Wednesday for only $22!

Kama – Pam’s Pick

Location: 211 11th Ave SW

Instagram: @kamayyc

Kama provides a modern, rustic Mediterranean experience that is perfect for a night out or to celebrate a special occasion. They were chosen as one of Avenue Magazine’s Best New Restaurants in 2023 and have made a name for themselves as one of the top restaurants in the Beltline. Pam’s favourite is the Chicken Souvlaki large plate which comes with tzatziki, a Greek garden salad and feta beignets (feta donuts!). Grab a group of friends so you can try all of their many tapas, small plates, large plates and desserts.

Posto Pizzeria – Amanda’s Pick

Location: 1014 8 St. SW

Instagram: @postocalgary

Posto Pizzeria is the perfect spot for a night out with friends, a fun date night or a happy-hour hang. Their menu features 11 signature pizzas as well as pasta, salads, appetizers and desserts. Amanda’s favourite pizza is the #5 with chicken, pesto, goat cheese and red peppers. It can’t be missed! The open kitchen allows you to see the chefs at work tossing your pizza to create that perfect crust. Amanda recommends visiting during happy-hour (3-6 pm Wed-Sat, or all day on Sundays) when pizzas are just $15 and all bottles of wine are half-price.

Rooftop – Carissa’s Pick

Location: 414 3rd Street SW

Instagram: @therooftopyyc

The Rooftop is the perfect place to go for delicious cocktails, appetizers, pizza or when you’re missing summer. They have Calgary’s largest climate-controlled rooftop patio which is open all year long. Even in winter it is full of green plants and blossoming flowers. Carissa recommends the Crispy Brussels or any of their specialty cocktails. They also have a killer happy-hour from 3-6 pm everyday with both food and drink deals! Keep an eye on their Instagram for upcoming events like concerts and brunches too.

The Nash – Tori’s Pick

Location: 925 11th Street SE

Instagram: @thenashyyc

Located in the heart of Inglewood, The Nash quickly becomes a favourite for anyone who wanders into their warm and rustic dining room. Its building is full of history which you can read about on the first page of the menu. Tori’s favourites are the Rotisserie Chicken Risotto and the Sunday Supper. The Sunday Supper is one of the best deals in the city for anyone looking for a top quality 3 course meal, that doesn’t break the bank. At just $45 per person, it includes at least 3 courses which are served family style. The menu changes every week so you can go back time and time again for a comforting, Canadian inspired family meal.

Ajito – Quinn’s Pick

Location: #110 – 7212 Macleod Trail SE

Instagram: @ajitoyyc

Ajito is a ‘hidden’ Japanese Izakaya located inside Sho Sushi on Macleod trail. To enter, head inside Sho Sushi and locate the vintage Coca Cola machine at the back of the yesterday. Beyond the machine exists a hidden speakeasy with unique cocktails, sushi, noodles and seafood. Quinn recommends the Carbonara Udon which combines thick Japanese noodles, bacon and a cream sauce in a hot stone bowl. The Smoked Tuna Tataki, which they are famous for, also can’t be missed. Walk-ins are accepted but it is best to call ahead for reservations on a weekend.