Carb Sensitivity Shakes

Carb Sensitivity Shakes

Originally posted on November 25th, 2013 by Teresa Kliewer:

Fit and Fabulous – by Teresa

Here are four Carb Sensitivity Shakes options and their ingredients selected to help lower insulin. I have been reading this fabulous book, The Carb Sensitivity Program by Dr. Natasha Turner. She has been on many shows including ‘The Marilyn Denis Show’. I thoroughly love watching and learning about all the insightful information she has to offer. Chapter 7, pages 136-138 you will find these recipes.

I may give you some suggestions to which protein powder that I like and have tried. Go ahead and try these protein shakes, your body will love them!!!

Option 1:

· 1 serving of whey protein isolate, any flavor (I like Kaizen isolate whey protein and PVL’s ISO SPORT WHEY, both sweetened with stevia. You also may use a rice, hemp or vegan protein.)

· 2 Tbsp. of ground flaxseed or chia seed or 1 serving of a fiber supplement (optional, but highly recommended) I like using The Daily Cleanse or psyllium husk in my protein smoothies.

· 1 Tbsp. of almond, pumpkin seed, hazelnut, or cashew butter. (MMMMmmmmmmm….. yummy!!!!! Note: Pumpkin seed butter contains the least amount of fat and has thehighest amount of protein per serving.) This is the nutritional value for 30g of pumpkin seed butter: 160 Cals, 13 g of fat, 4 g of carbs, 1 g of fibre, and 10 g of protein.

· ¼ tsp. of cinnamon (helps to regulate blood sugar levels)

· ½-3/4 cup water or unsweetened almond milk (you may even use half of the liquid as water and the rest as the almond milk if desired)

· 3-4 ice cubes (optional and depending on size you may use more)
· Stevia (optional)

· Add your ice, liquid, dry ingredients plus nut butter into a blender and blend on high speed until shake is smooth and creamy. Alternatively, for those who wish to use a protein shaker cup, just toss all of the ingredients except the water or unsweetened almond milk in your cup. When you are ready for your snack or post-workout meal, just add the water or unsweetened almond milk and shake well and drink.

Stay tuned for the next 3 options of Carb sensitivity shakes designed by Dr. Natasha Turner.

August 18, 2016
What Is Mycelium?

What Is Mycelium?

Originally posted on December 5th, 2013 by Seana Stevenson:

A few weeks ago Tall Grass introduced the BEC team to Paul Stamets, author of ‘Mycelium Running’. Stamets is the world’s leading Mushroom expert, co-authoring four new species of mushrooms and crafting countless techniques to help push the field of mycology into the future.

His book ‘Mycelium Running’ discusses the different types of mushrooms – medicinal and edible. Fungi has been around longer than humans, even pre-dating dinosaurs. It was during the first big bang, 250 million years ago, that fungi took over to recycle the destruction.

How the fungi arrived on Earth is a mystery but some theorize “that the planets biosphere intelligently piloted its course to sustain and breed new life.” Another hypothesis has fungi travelling on a meteor and crashing to Earth.

What is fascinating about mushrooms is not their appearance on the planet but how it changes the landscape of the planet. Mycelium is the “neurological network of nature”; it is the first stage of fungi growth and prepares the environment for growth.

Mycelium is not only aware of its environment, but is responsive to its changes.  If we can tap in to this resource, we can track the changing environments through this incredible, intricate network. The fungi helps to constantly refresh the ecosystem by decomposing and recycling plants. This same principle can be used to fix toxic chemical spills and disease.

Stamets believes that there is 300 miles of mycelium in every footstep and only 10 percent of mushroom species have been identified. If we continue to repress mycelium growth – through chemicals – we lose out on the natural cycle and believe we need more artificial fertilizers.

Mushrooms are an extremely important resource and can save the world. The tests they ran on mushrooms and oil spills is insane, it is great to see a natural resource for the future.
August 18, 2016
Cold-Pressed Juice

Cold-Pressed Juice

What is Cold Pressed Juice?

We use a large hydraulic press juicer to extract all the juice from the pulp of the raw fruits and vegetables. By using a large amount of pressure instead of a heated blade, the juice will not oxidize and will keep more of the vitamins, enzymes and nutrients. This is why we switched from fresh juices using a centrifugal blade to cold press juices.

Cold pressing allows the juice to have a shelf life of three to five days, although we only shelve ours for three and recommend they stay refrigerated. We use different combinations of fruit and vegetables to make the juices taste incredible, and do not add any preservatives.

Cold press juices are clean, but this means that you lose the fiber from the fruits and vegetables. Drinking juice is not an exact replacement for your greens but will help you reach your required daily greens. The juice will also boost your immune system, keep your blood healthy and give you energy.

Our two signature blends, the Liver Cleanse and Super Greens feature five or more ingredient to give your body a well rounded health kick. While our other blends – Immune Support, Cold Kicker, Anti-Ager, Body Energizer, Greens Detox, Stomach Soother, Vitamin C and Digest Aid – target more specific areas.

We have 11 raw, organic, cold press blends to try that are delivered daily to each of our four stores. Stop in to Davie, Cambie, Robson or Kits to sample or grab a cold press juice!

For more information, visit our Facebook page.

August 18, 2016
Fit And Fabulous Venus Factor Intensity Workout

Fit And Fabulous Venus Factor Intensity Workout

Originally posted on March 22nd 2014 by Teresa Kliewer:

Hello everyone, here is another workout that I have intensified from the Venus Factor week 7 day 1. Remember: Always warm up prior to all workouts to prevent injuries.

Week 7 day 1:

  • Push ups- perform 30+ (I perform the “real ones”)
  • Bulgarian split squat- perform 15 reps per leg while holding weights in each hand

Perform 1-2 minutes of cardio in between each triple superset circuit. You can choose to use a machine or do certain cardio style exercises like jumping jacks, mountain climbers, break dancers, high knees, butt kicks, sprints, or squat jumps.

After each triple superset and cardio interval, rest for 30-60 seconds. Perform the above circuit for a total of 3 times before going onto the next exercise.

  • Dumbbell row and kickback- perform 15 of each per each arm
  • Bowler squat– Perform 20 reps while holding onto a fairly heavy dumbbell
  • Reverse lunge and press- perform 10-15 reps per leg

Perform 1-2 minutes of cardio in between each triple superset circuit. You can choose to use a machine or do certain cardio style exercises like jumping jacks, or squat jumps. Make sure to rotate your cardio style exercises to help maximize the intensity of your workouts & keep things interesting.

After each triple superset and cardio interval, rest for 30-60 seconds. Perform the above circuit for a total of 3 times before going onto the next exercise.

  • Curl and press- perform 15 reps of each
  • One leg T-bend- Perform 15 reps per leg (make sure you hold your core tight)
  • Stability ball roll out- perform 20-30 reps (you may want to do a few alternating circles to switch it up a bit) Make sure you keep your core tight.

Perform 1-2 minutes of cardio in between each triple superset circuit. After each triple superset and cardio interval, rest for 30-60 seconds. Perform the above circuit for a total of 3 times.

Be sure to stretch after your workout to prevent muscle stiffness and soreness. Enjoy your workout!!!

August 18, 2016
Midwives: A Natural Birthing Choice

Midwives: A Natural Birthing Choice

Originally posted on November 15th 2013 by Seana Stevenson:

Midwives are healthcare practitioners who give care, support and wisdom to women giving birth. Midwives do not have to help the mother actually birth the child, although they often do, but can help the mother decide which option is best for her baby. The most common misconception of having a midwife means birthing naturally, but this is not the case as midwives allow the use of painkillers.

Midwives are not surgeons, and cannot perform cesarean sections, but they are certified for hospital births and home births – something doctors are not. A midwife is trained in four years of University, including attending live births, which gives them the qualifications to make your birth easy and worry free.

Beginning in April of 2009, Midwives are able to prescribe certain drugs, use acupuncture and assist in a Caesarean section delivery. Midwives are a great way for first time mothers to learn about the birthing process and their care extends to six weeks post-partum, giving care before, during and after the birth.

For expectant mothers who want a natural, collaborative approach to childbirth, midwives are an ideal choice.  Midwives will provide advice but ultimately guide mothers to the decisions that are best suited to their situations. For many mothers this is much more desirable than the attitude that a care provider automatically knows better than the patient. Another added advantage for mothers whose babies are delivered by midwives, whether at home or in the hospital, is that the midwives will usually come to the home for postpartum care. This gives new mothers a chance to recuperate & bond with their baby without having to jump back into life in the outside world right away.

British Columbia has its own College of Midwives (CMBC) and began to register midwives in 1998. Though the program is successful, their is only about 2 midwifes for every 100,000 people in BC. Mali . This means that some women who are looking for a midwife birth or counsel will not be able to find one.

As of last year CMBC could only support ten first year students, but thanks to government funding, the program has been increased to 20:

UBC will receive $1.914 million in one-time funding, and an increase of $833,920 in ongoing operating funding for a phased five-year expansion of the midwifery education program.Credit

The government is also working with the Midwives Association of British Columbia (MABC) to expand access to midwives to more women across the province. This will allow more midwives to support home births – paying for support staff and making the experience safe – which helps to free up beds in the hospital system and lower the cost of delivery.

Gavin Stuart, dean and vice provost of health and dean of the faculty of medicine, welcomes the support of this incredible program by the provincial government, saying:

The faculty of medicine is grateful that the Province hasexpanded funding for its midwifery program. The doubling of enrollment and the hiring of additional faculty will enable more women and their families, particularly in B.C.’s under-served communities, to obtain expert care before and during their deliveries, and will allow for research to make midwifery even more effective in the future. Credit

Credit, Midwives Association of BC, College of Midwives of British Columbia

August 18, 2016
Fit and Fabulous Venus Factor Workout

Fit and Fabulous Venus Factor Workout

Originally posted November 5th 2013 by Teresa Kliewer:

Hello everyone, this is another one of my adaptations to Venus Factor workouts, intensified version. I like to add a bit of cardio in between supersets. This is to increase your fat burning potential and it works also to help alleviate the lactic acid built up during a workout.

· T-bend – perform 15 reps on each leg (keep stomach muscles tight to help support       your lower back)
· Step up and press – perform 10 reps on each leg
· Planks – hold for 120 seconds (keep stomach muscles tight and squeeze glutes)

Perform the above supersets then proceed to doing 1-2 minutes of cardio on a machine or do a few cardio exercises. This may include mountain climbers, jumping jacks, sprints, skipping, burpees, high knees, running in one spot to say a few. Complete the above supersets for a total of 3 sets with cardio intervals then rest 30-60 seconds after each circuit.

· One arm dumbbell row- perform 20 reps per side (make sure you squeeze at the top   of each rep)
· Curl and press- perform 15 reps in total for both
· Push ups – perform 30+

Perform the above supersets then proceed to doing 1-2 minutes of cardio on a machine or do a few cardio exercises. This may include any of the above cardio style exercises that I have listed.

Complete the above supersets for a total of 3 sets with cardio intervals then rest 30-60 seconds after each circuit.

· Curtsy Lunge- perform 30 reps (15 per side/per leg). I like to do arm curls when I        perform this exercise.
· Dumbbell squat- perform 20 reps (Make sure you squeeze your glutes)
· Reverse lunges – perform 20 – 30 reps (10 -15 per leg) Hold a weight in each hand.

Perform the above supersets then proceed to doing 1-2 minutes of cardio on a machine or do a few cardio exercises. This may include any of the above cardio style exercises that I have listed. Complete the above supersets for a total of 3 sets with cardio intervals then rest 30-60 seconds after each circuit.

Make sure you stretch. When you incorporate a healthy and clean diet while performing this style of exercise, you will be simply amazed at the results that will follow.

August 18, 2016
The benefits of Krill Oil

The benefits of Krill Oil

Looking for a new Omega-3 supplement? Try Krill Oil!

Krill are the small shrimp like creatures that feed Great Whales. Krill are very important to the ecosystem as they eat phytoplankton and zooplankton, converting them into a form larger animals can digest.

Krill have the largest biomass on Earth, TWICE that of humans, which makes them a highly renewable food resource. Antarctic krill also live in some of the worlds cleanest water, making the product cleaner and safer.

Since Krill is in phospholipid form, the krill is more bio available then fish oil (another great source of Omega-3s) and is vital in cell membrane and cellular processes. Krill oil also contains an antioxidant called Astaxanthin, which crosses the blood brain barrier to protect the eye, brain and central nervous system from free radical damage.

Krill oil is great for your: skin, mood disorders (depression, SAD), skin disorders (eczema, psoriasis) and overall health maintenance.

August 18, 2016
Use Failure: Break Through The Plateau

Use Failure: Break Through The Plateau

Originally posted on October 28th by Kurt Luzny:

The biggest problem for most guys wanting to make gains in the gym is breaking through their plateau.  Hitting failure is probably the most important part of setting yourself up for success in the gym.  Most guys are smart enough to watch for good form to hit the targeted muscles, but most guys lack the sustained intensity to break through to new heights.

What’s key to keeping your intensity up is knowing when you’re tearing muscle for gain and keeping in the zone.  Once you have the technique set for the exercise, select a weight that will burn you out by the 12th rep.  You want to hit “failure” between reps 8 and 12 for maximal muscle gain.  That doesn’t mean stopping at rep 10 or 12, but failing!  Failure is the inability to sustain the correct form or technique at your set pace for 12 full reps.  So you want to set yourself up with your exercise and weight so that the first few reps are under full control, and you start struggling to control it as you rack up the reps.  By the time rep 8 happens, you should really be struggling.  If you find you’re breezing through 12 reps, your load isn’t heavy enough, or you’re picking too easy a routine.

Use your first set to get a sense of how much weight you need.  Sets 2 and 3 are your workhorse sets – they’re where you’re pushing the intensity and breaking down muscle.  It should feel like you’re breaking it down, without doing serious damage.  Set 4 usually is the set to finish off the work.  You should have hit yourself hard enough in sets 2 and 3 that by the time you hit set 4, you have to reduce the weight.  For most guys for most muscle groups, if you’re still hitting the same weight at set 4, you probably went too light earlier and haven’t challenged yourself enough.  You’ll also want to switch it up every few workouts to go for earlier or later failure to either shock the muscle system or challenge it to build endurance.

So use this simple strategy with each exercise of each workout, and you’ll be breaking through your plateau and making new gains in the weight room!

At Weights, our focus is on muscle gain, fat loss and body transformation.  We offer a variety of services. Ask us about them. Contact me at if you’d like to discuss your fitness or body transformation further. I will get you to your goals!

August 18, 2016
Is NFL Players Concussion Settlement Enough?

Is NFL Players Concussion Settlement Enough?

Originally posted on October 9th, 2013 by Seana Stevenson:

Mike Webster, a former Pittsburgh Steeler center suffered several concussions over his career.  In 2002 he died after suffering from amnesiadementiadepression, and acute bone and muscle pain but was never diagnosed with chronic traumatic encephalopathy (CTE), a neurological disorder, caused by constant trauma.

Webster was the first former football player to be diagnosed with this disorder, which in turn allowed for the awareness of concussions in the National Football League.

In July of this year Judge Layn Phillips ordered the NFL to pay 765 million to “fund medical exams, concussion-related compensation, and a program of medical research for retired NFL players and their families, as well as to pay certain litigation expenses.” Credit 

The NFL came to a agreement with the defendants, which included this gem: [the agreement] “cannot be considered an admission by the NFL of liability, or an admission that plaintiffs’ injuries were caused by football.” Credit.

‘Settling’ also means the NFL does not need to release any internal documents about their knowledge of brain-related injuries. NFL lawyer Paul Clement even argued that this was the individual teams responsibility to take care of the health and safety of its players. Credit

While the settlement agreement will allow former players to get the help they need and deserve, some see the $765 million dollar settlement as a slap in the face. Especially considering the NFL grosses 9 -10 Billion each year which could double with their new television deal.

The $765 million is estimated to be distributed as follows:

  • A capped amount of $75 million for baseline medical exams
  • A $675 million fund to compensate ex-players or the families of ex-players who have suffered cognitive injuries
  • A $10 million research and education fund
  • A capped $4 million fund for the costs of giving notice to all the members of the class
  • $2 million to compensate the Settlement Administrator for the next 20 years. Credit

As awareness among athletes in contact sports grows about the long-term health effects of repeated concussions, many are choosing to donate their brains after death for CTE research.  The hope is that this research will help change the culture of what are acceptable hits in sports like hockey & football, as well as better medical treatment and more effective protective equipment.  It has also started the discussion of how parents, coaches and trainers can better protect the kids who play these sports and suffer concussion at young ages when their brains are still developing.

August 18, 2016
Caregivers Creating Sick Children

Caregivers Creating Sick Children

Originally posted on October 22nd 2013 by Seana Stevenson:

Munchausen by proxy is a syndrome which involves caregivers making children ill on purpose to gain attention. The author of a new study thinks it’s time to change to the name to Caregiver Fabricated Illness so that it’s more reflective of the harm done to the children involved.  The alliteration in the title may make this newly released report sound dramatic – but it is nothing to take lightly.

Caregiver-fabricated illness in children or CFIC is a real form of child abusethat is often overlooked and can be deadly. This can occur when a caregiver makes their child believe they are constantly sick, consistently bringing them to the doctors office.

This can – and has – lead to a misdiagnosis, which in turn has killed 6% – 9% and seriously injured or disabled many more. Credit. In her new study co-author Harriet MacMillan, published in the September issue of the journal Pediatrics, has given pediatricians new ways to detect Munchausen by proxy syndrome.

“It’s hard for people to actually conceive that caregivers would fabricate illness,” said MacMillan. “If you think about it, people working with children are basically trained to trust the histories that are provided to them.”

The report co-authored by Northwestern University pediatrician Emalee Flaherty says the most common illnesses include: rashes, allergic reactions, urinary tract infections and vomiting. Caregivers can even go so far as to say their child has been sexual abused.

Right now the problem is quite small, approximately 0.5 to two out of every 100,000 (Credit) children are affected by this, but the problem is underreported and real statistics are unavailable.

While the report does not specify a particular type of guardian that does this, it is commonly a mother who works in the healthcare field that is looking for attention from doctors or nurses.

Though the name of the condition is currently Munchausen by proxy syndrome, MacMillan and Flarerty are looking to change the term to help the victims:

“We are saying that we use this particularly terminology because it emphasizes the child’s exposure to risk and harm rather than the motivation of the caregiver who is doing this,” MacMillan said. “People working with children need to recognize this as a kind of child maltreatment.”

August 18, 2016