The Subway Sandwhich Deception

The Subway Sandwhich Deception

I really can’t say I’m surprised. I used to eat Subway thinking it was healthy, but it never failed to give me a stomach ache or make me feel ill after consuming it.

The more I learned about nutrtion, the less appealing this place became; refined sugars, GMOs, MSG, preservatives, and chemical additives are just a handful of things found in their “healthy” sandwhiches.

It is really unfortunate, many people view this place as a healthy alternative to other fast food restaurants, but it really isn’t. Making your own sandwhich and bringing it with you is for sure the better option.

Have a read….

Apples Can Prevent 8,500 Heart Attacks and Strokes Every Year, Study

Apples Can Prevent 8,500 Heart Attacks and Strokes Every Year, Study

It looks like there is truth behind the old saying “an apple a day, keeps the doctor away!”

Take some time to read this article based on findings that has been published in the Christmas edition of the British Medical Journal.

5 Healthy Holiday Eating Tips

It’s that time of year again!

Time for family, friends, decorations, Christmas music, gift exchanges, lunches, dinners, more lunches, dinners, and tons of desserts!

Keep your waistline in check with these 5 Healthy Holiday Eating Tips:

1. Do not skip meals to save your calories for the big holiday dinner(s):

Skipping breakfast and/or lunch prior to a holiday feast is not a good idea. When dinner time finally arrives you’ll be so hungry and ready to eat anything (and everything) in sight, including all the fatty appetizers and desserts. Unless you are planning on filling up on lean proteins, slow digesting carbohydrates, and lots of veggies; I suggest you eat a complete and nutritious breakfast and lunch.

2. Drink plenty of water:

Skip the eggnog, take it easy on the alcohol, and drink as much water as you possibly can. Water will not only help with digestion, but it will prevent you from over-eating; thirst is often confused with hunger, so drink-up and you’ll eat less.

3. Start with the vegetables:

Starting your meal with a plate of vegetables will ensure you get all of your minerals and vitamins as well as take up some space in your stomach; leaving a little less space for the not-so-healthy foods. After you eat your greens feel free to enjoy a plate of whatever you like! (Be careful with all of the veggie dips and dressings though, most are full of unhealthy fats, so keep it clean if you can)

4. Do not  go back for seconds:

Minus the plate of vegetables of course, there is no need to go back for seconds (unless it’s more veggies). This will be harder than is sounds, I know, but after your first plate I’m sure you’ll be full. Why stuff yourself to the point of undoing your pants? Wait at least 20 minutes after eating, and if you are genuinely still hungry, go for a little more; or save that space for some dessert.

5. There is no need to consume every piece of junk food offered:

It’s difficult to say no to people, especially when they are offering you junk foods they have made themselves. However, if you say yes to every sugar cookie, slice of pie, and chocolate, expect to put on more than just a couple pounds. Be polite, and just stick to the treats that you only see once a year.

I hope this helps! Have a great holiday season everyone!

Snoopy Christmas

Water – Drink Up!

Importance of Water

I came across this awesome picture highlighting the many reasons why water is the most important substance you need to consume on a regular basis. Our bodies need water – no if, ands, or buts about it!

In reality, most people do not drink nearly enough, some even claim to go full days without a sip of water! This blows my mind, no wonder why so many people feel like crap!

As you can see from the above depiction, adequate water consumption is vital for basically every bodily function. Blood, organs, joints, skin, bones, and muscles all need water in order to function efficiently.

Aim to consume at least 8 glasses of water every day. Drink a big cold glass upon waking, as well as before and after meals. If you are one of those people who claim to not like water, I recommend that you get over it and drink it anyways. If you find that difficult, adding some fruits to your water jug may help – stawberries, oranges, cucumbers, and lemons all taste great.

Yes, you will pee more often, but thats a good thing! Your pee should be as clear as possible, never dark yellow. Water soluble vitamins (B&C) will cause your pee to be bright yellow, so if you take a multivitamin and drink plenty of water, that is likely the cause.

If you are having a hard time reading the facts in the picture above, heres what is has to say:

  1. Dehydration causes enzymatic activity to slow down, resulting in tiredness and fatigue
  2. Blood is normally 92% water when the body is fully hydrated.  When dehydrated, the blood becomes thicker causing resistance to blood flow resulting in elevated blood pressure.
  3. When dehydrated the body will restrict airways as a means to conserve water.
  4. Dehydration impairs the elimination of toxins through the skin and makes it more vulnerable to all types of skin disorders.
  5. When dehydrated, the body produces more cholesterol to prevent water loss from cells.
  6. A shortage of water can result in digestive disorders, including ulcers and acid reflux.
  7. When dehydrated, the body accumulates toxins and acid waste. This creates an environment where bacteria can thrive resulting in the bladder and kidney to be more prone to infection, inflammation, and pain.
  8. Without adequate water, waste moves through the large intestine much more slowly, or sometimes not at all, resulting in constipation.
  9. People tend to confuse dehydration with hunger, causing them to eat more when the body really just needs water.
  10. When chronically dehydrated, the bodies organs, especially the skin, begins to wrinkle and wither prematurely.

Drink Up!

On the Ball

The stability ball was originally created as a toy in Italy called the Gymnastic. It quickly gained popularity among doctors who began using it in therapy for such things as reflex response, back rehabilitation, neurological rehab, and postural correction. It was introduced to North America in the 70’s and 80’s, and more than 75% of fitness centres now use them.

When choosing a stability ball make sure you select the correct size for your height, as well as one that is burst resistant. This just means that the air will leak out slowly if punctured, instead of a big pop! Here is a chart to help you pick the right size:

Ball Diameter Your Height
45cm up to 5’0 (1.5m)
55cm 5’0 to 5’6” (1.5-1.7m)
65cm 5’7” to 6’0” (1.7-1.8m)
75cm 6’0 and over

The stability ball uses the neuromuscular system in a way that most exercise equipment does not due to its dynamic base of support (constantly moving). This makes it a great tool for training “core” muscles and will help improve balance and co-ordination. The ball also supports some body weight, reducing stress on the joints. It is great for people of all ages, and exercises using the ball can easily be modified to make certain moves easier or more difficult.

There are dozens of exercises that can be performed on the ball, but here are a few that I stand by. This is a core circuit that I use every now and again. I would not consider this a beginner workout, but it is certainly something that can be practiced and mastered if you’re not that greatest at them initially.

1. Russian Twist – 10 reps (5 each side)


2. Sit-ups – 20 reps (10 quick, 10 slow)


3. Plank In & Outs – 10 reps


4. Knee Tucks – 10 reps


5. Back Extension – 10 reps (hold a plate, dumbbell, or medicine ball for extra resistance)


Repeat this cicuit 3-5 times

Thanks for checking out my post!