CATEGORY A: FEELINGS

1. Are you a type A, or a perfectionist or overachiever?
2. Do you do things to please people and have a hard time saying no?
3. Do you second guess or question your judgements or actions?
4. Do you hide your feelings for fear of being judged negatively?
5. Do people come to you with their problems and are you considered “the strong one” who everyone will come to with problems, and/or you never seem to talk much about your own?
6. Do you think life would be better and/or people would like you more if you were thin/thinner?
7. Do you feel down , hopeless , angry often and /or feel tired with lack of motivation?
8. Do you have trouble sleeping?
9. Have you ever been diagnosed with clinical depression, attentive deficit disorder, manic depression, bipolar II disorder, post traumatic stress disorder, obsessive compulsive disorder, or dissociative identity disorder, or any other psychological/neurological illness?

SECTION B : ACTIONS

“PURGING” IS DEFINED AS ANY BEHAVIOR USED TO TRY TO RID THE BODY OF FOOD (AND SOMETIMES FEELINGS) – THIS INCLUDES SELF-INDUCED VOMITING, RESTRICTION AND STARVATION OR FASTING PERIODS AFTER BINGING, COMPULSIVELY EXERCISING, TAKING LAXATIVES OR DIURETICS, ETC.

1. Do you restrict your food intake, binge and /or purge and/or compulsively exercise when you are feeling lonely, badly about yourself or about a situation, or when you are feeling emotional pressures?
2. While eating, self-starving, or binging and/or purging do you feel better like you are in control?
3. Do you feel guilty following a binge and/or purge episode, after eating or during and/or after periods of restriction/self-starvation?
4. When eating do you ever feel out of control or like you will lose control and not be able to stop; and/or do you try to avoid eating because of this fear?
5. Do you drink a lot of water, tea or coffee, eat a lot of candy or junk food and/or gum, smoke, and/or take caffeine pills as an attempt to control appetite and/or feel more energetic?
6. Do you weigh yourself often and does the number on the scale change your mood and/or how you feel for the day?
7. Do you abuse alcohol, drugs or prescription medication, and/or practice in self-hurting behavior such as cutting?
8. Are you constantly “on a diet”, and/or counting calories and fat grams; and/or do you feel like you’ve tried every “fad diet” or “lose weight quick” scheme?
9. Do you set weight-goals for yourself only to find when you reach it that you want to lose more?
10. Do you lie about your eating behaviors, hide them from others at all costs, and/or would you lie or steal to see they could continue?
11. Do you Compulsively Overeat (eat even if you are not hungry)
12. Do you chew your food and then spit it out?
13. Are you temperature sensitive (always feel cold or hot), and/or do you get tingling in you extremities (hands and feet)?
14. Do you find that you bruise easily, have a very high tolerance for pain, and/or you are extremely noise sensitive (even only slightly loud noises irritate you).
15. Do you suffer any of the following: heart palpitations and/or chest pains; fainting spells, blackouts or dizziness; chronic lower back pain, headaches or lightheadedness, tingling in arms or legs, numbness in face or other parts of the body, joint pain, excitability, mood swings, hyperactivity; low blood pressure and/or body temperature or escalated blood pressure or cholesterol; and/or chronically sick with cold or flu symptoms
16. Do you suffer any of the following: disruption in menstrual cycle and/or irregularity, infertility, decreased sex drive, irritability; lack of ability to concentrate, blurred vision; kidney and/or urinary tract infections; sore throats, dental problems; stomach cramping, blood in stools or vomit, diarrhea, constipation and/or incontinence (loss of bowel control); insomnia, fatigue, and/or anxiety or depression?

It isn’t just your body fat that gets lost, it’s your muscle and bone, and brain tissue, too. Anorectics have empty spaces that show up on brain scans where they have literally lost brain weight.

If you answered yes to 8 or more questions you are at high risk of an eating disorder.  Call to get help now 613-829-7100

With the new year come resolutions to eat better, lose weight or simply to just be a better person.  Did you know that the average lifespan is now 80 years old and that we tend to have health symptoms like memory loss, achiness, depression, fatigue, diabetes, cardiovascular disease commonly aroun the age of 50.  So for 30 years we may live in some form of discomfort or another.  So we need to start making changes now!

http://www.youtube.com/watch?v=W8NVKQ954E0&list=UUOYxMz070f7jYMjoHk36dGA&index=9&feature=plcp

What are the top changes that do your body good?  

• Top 5 Food Changes That Can Improve Longevity!
• Water!- Could black water be the answer?
• Vitamins & Minerals that may reduce the aging process by up to 10% or 10-15 years shows a study headed up by Dr Rollo at the University of McMaster. The goal is to increase antioxidants and reduce inflammation which are linked to the aging process.

Top 5 Food Changes That Can Improve Longevity

• 1. Reduce your food intake by 1/5.  All health conditions are impacted by weight .  Excess weight increases risk of alzheimer’s , diabetes, cancer, cardiovascular disease and arthritis.  So to live longer eat lighter!
• 2. Eat a primarily plant based diet, consuming animal based products as a condiment.  The China Study headed up by Dr Colin Campbell showed a correlation to higher animal food consumption and lifestyle diseases.  Other researchers have shown similar results.  Focus on eating fish, beans & legumes, nuts & seeds, vegetables  as your primary sources of protein.
• 3. Eat at least 40 grams of fiber .  Fiber helps to cleanse the body and is vital for intestinal heath.
• 4. Keep salt intake to less than 1/2 tsp/ day or less than 1200mg sodium / day .  Excess sodium is related to increased risk of heart disease.
• 5. Keep sugar intake to less than 12 grams/ day. Note many sports drinks, carbonated drinks and high sugar juices contain at least 20 grams with colas topping the chart at 39 grams per 12 oz can.   Sugar increases the risk of all lifestyle diseases and significantly reduces immunity.

What are the worst ingredients in food to avoid and why?

1. Transfats- largely found in packaged, fried and fast foods — showed evidence of increased brain shrinkage and had lower scores on memory tests.
2. Sugar- the average American eats about 92 grams of sugar a day, when the human body needs only about eight grams for energy, an amount that should always be satisfied through natural sugars from fresh fruits, vegetables, and grains. Refined sugars, he told me, impair your immune system. In fact, one teaspoon of refined sugar suppresses our white blood cells for up to six hours.

Water For Anti-Aging & Weight 

What are the benefits of drinking water?

• 1. WEIGHT LOSS- The kidneys can’t function properly without enough water. When they don’t work to capacity, some of their load is dumped onto the liver. One of the liver’s primary functions is to metabolize stored fat into usable energy for the body. But if the liver has to do some of the kidney’s work it can’t operate at full throttle. As a result, it metabolizes less fat more fat remains stored in the body and weight loss stops.
• 2.    FLUID RETENTION- Dehydration leads to the body trying to conserve water.  The body stores it in extracelluar spaces and results in swollen feet, legs and hands.   Diuretics offer a temporary solution at best. They force out stored water along with some essential nutrients. Again, the body perceives a treat and will replace the lost water at the first opportunity. Thus, the condition quickly returns. So to reduce fluid retention you actually need to drink more water.
• 3. BLOOD PRESSURE- As water is forced thru the Kidney’s it takes away excess sodium , thereby reducing blood pressure.
• 4. MUSCLE TONE- Water aides muscle contraction.  Water , also prevents sagging skin that usually follows weight loss- shrinking cells are filled with water which plumps the skin , clear, healthy.
• 5. DETOXIFICAITON -Water flushes out waste thus weight loss is increased .
• 6. CONSTIPATION- When the body gets too little water, it siphons what it needs from internal sources. The colon is one primary source. Result? Constipation. But when a person drinks enough water, normal bowel function usually returns.
• 7. TEMPERATURE REGULATION- 90% of the body’s cooling ability is related to the evaporation of sweat .

 How much water do we need?

Half body weight in ounces/ day . 

• Ie 200lbs= 100 ounces=3 litres= 12 cups/ day ( 8oz)
• Ie 100lbs= 50 ounces= 1.5 litres= 6 cups/ day (8oz)
• PLUS OVERWT- 1 cup / 25lbs excess weight
• PLUS SWEAT ( HEAT/EXERCISE)- 1 cup / 15 mins intense
• PLUS DIARRHEA
• PLUS ALTITUDE

How much water do we lose a day?

• We lose 3-4 litres ( 10-15 cups) of fluid/ day in sweat, urine, exhaled air (1-2 litres) & bowl movments.

How do we know if we are dehyrated?

• Dry lips
• Thirst
• Strong yellow/orange urine ( N clear colourless)

Dehydration Symptoms

• < Coordination
• < E
• Dry skin, mucus mbs, nose
• < bp
• < Judgement
• Stress, H/A, back pain, allergies, asthma, hi BP

When should we drink water?

1. Am- first thing in am warm water – 1 glass detox and digestion
2. Am-during exercise- 1 glass rehydrates
3. Am-post exercise-1 glass organs & weight
4. 30 mins before meals-1 glass X 2 GI & absorption
5. During work- 1 glass, oxygen
6. Post work-1 glass-oxygen, joints
7. Before bath-1 glass bp
8. Before bed-detox

Where does all of this water go in our bodies?

1. Composes 75% of the brain
2. Makes up 75% of muscle
3. Accounts for 22% of bones
4. Makes up 83% of blood

Do children have different requirements?

A child’s immune and detoxification systems are still developing. A child consumes 3 times as much water per pound of body weight than an adult does and thus if the water has some contaminants they are get a much bigger dose. Currently the health standards that determine how much and what levels of contaminants we are permitted to consume in our drinking water are all based on the potential effects on adults.

Are the guidelines set safe enough for long term health?

More research is needed to fully understand our quality of water and it’s impact on health. We do know that there are 35,000 pesticides containing 600 chemical compounds. Yet municipal water systems are only required to test for six.

What kind of water should I drink?

1. Reverse Osmosis- This is the cadillac of waters.. Water is filtered through approximately 10 parts per million .  Products removed include organics ( chemicals) and total dissolved solids ( TDS) (to less than 500 parts per million), leaving a high quality water that is rich in minerals.  An under the sink model can be installed in your home Or you can purchase reverse osmosis water in large bottles.

2. Gravity Filtration Systems such as the Santevia- This system uses a 5 stage filtration method to filter your tap water through a ceramic filter removing microbes first.  This system of technology was commissioned to Royal Dalton by Queen Victoria after her husband passed away from typhoid from contaminated water supplies.  The next steps further remove organics and TDS  .  The filtration process is very good and wastes no water at all. ( some reverse osmosis filters  may waste up to 2 or 3 liters of water for every liter filtered, although the processes are closer to 1:1 now).  Santevia uses gravity to filter and thus is slow.  The water has very good contact through the filter mediums. It is worth the wait! The re-mineralizing stones make the water taste great.  Available in a  counter top or a dispenser model.

3. Counter Top Charcoal Filter Sytems ie Maevia or Britta

This sytem can filter tap water to remove large particulate and improve the taste of water.  The filtration is about 3 parts per million which can remove bacteria and chlorine.  This system is about $ 30 and requires you to change the cartridge every 3 months. It is recommended to clean and use caution as mold may build up in the unit.

4. Bottled Waters

1. Whistler Water: www.whistler water.com. Single source glacial water, tested for purity  frequently, natural mineral water that tastes great now in a biodegradable bottle that can also be recycled. 
2. Red leaf Water: Another single source artesian water source in BC. Very good filtration process to take out impurities but does not reduce naturally occurring minerals. Oxygenated to increase dissolved oxygen.  Naturally Magnetized to improve absorption of dissolved oxygen, when consuming.  Packaged in a biodegradable and recyclable bottle.
3. O2 Aqua: This is a blend of distilled and reverse osmosis water that is very pure. It has not been re-mineralized but has been oxygenated. Creates a fresh taste and is a source of very clean water, just doesn’t have a significant mineral source.
4.  Black Water:  A new designer water from 80 million year old deposit deep in the North American Rockies. Natural electrolytes, antioxidants, PH 8, 77 trace minerals. fulvic and humic acids and the role that research suggests that they can play in promoting optimal health through their rich and complete complex of trace minerals, elements and electrolytes.

For more on water… FAQs: quality, testing, filtration systems, standards

Activities designed for endurance ( activities > 1 hour) need proper preparation of overall health for reserves of energy for a duration. The goal is to provide enough glucose for energy for a longer amount of time. Hydration with electrolytes is important every half hour and depending on weather conditions. Adding fuel at minimum hourly is essential to keep up fresh energy supply. The best ratio of carbohydrates to protein is 3:1 or even 4:1. For the serious athlete assessment of blood glucose in response to different food sources and timing of meals or energy gel packs can be very helpful. Longer recovery is needed and is focused on repairing muscle breakdown, supporting the adrenal glands and hormones to get ready for the next training session or race. 

Macronutrients: Carbs 3-4: Protein 1 

Goal: Energy source  is sustained. Adrenal strength for a longer period of time. Re-fueling and replenishing electrolytes during the activity. 

Night Before—Hydration, Carbohydrate Packing and Electrolytes

Meal Night Before

Ratio of Carbs to Protein 3:1 or 4:1
90 grams of slow digesting carbs ( complex carbs) , 30 grams of protein and 24 grams of fat 

Dr Joel’s Endurance Electrolyte Drink-Training Zone III

• 1 cup water
  Juice ½ orange, strained
  Juice ½ lemon ,strained
  ½ tsp Sea Salt or pH Balancer Powder ie Bio Terraine Alkaline www.revivelife.ca or ½ cup coconut water
  1 tsp coconut oil
  1 tsp agave nectar
  Blend all together and consume the night before training

3 hours Before a Workout- Meal

 
A carbohydrate- and protein-packed meal may take up to three hours for your body to fully digest and deliver nutrients to your muscles.
Ratio of Carbs to Protein 3:1-4:1
90 grams of slow digesting carbs ( complex carbs) , 30 grams of protein and 24 grams of fat 

Example Pre-Workout Meal

90 grams Carbs: One of the following: 

• 2 ¼ cup ( 438g) sweet potato
  2 ¼ cup ( 426g) quinoa
  2 ¼ cup ( 390g) brown rice
  2 ¼ cup( 129g) oatmeal
  5 enerjiVe™ ( 55g) quinoa snack crisps and 1 ½ cups of one of the above
  1 banana ( rich in potassium too!) 1 ½ cups of one of the above

30 grams Protein: One of the following: 

• 3.0 oz lean chicken breast, baked
  4.5 oz fish , baked
  1 Vegetarian patty
  75 grams enerjiVe™ bean noodles ie black bean, soy www.enerjivefood.com ( also provides 24 grams carbs, so you can cut back by ½ cup on above carb choices or 1 enerjiVe™ quinoa snack crisp)

 
Fat: Included in the carbs and protein choices AND add 1 tsp fish oil or flax oil 

Dark Greens & Enzymes: 

• 2 cups dark green leafy salad
  ½ cup sprouts ( broccoli, alfalfa)
  1 cup healthy steamed veggies

1 Hour Before a Workout- Snack

• Water: 16 to 24 oz.
  Dr Joel’s Pre-Workout Power  Smoothie- Training Zone III Endurance

Dr Joel’s Pre-Workout Power  Smoothie- Training Zone III Endurance

• 20 grams protein ie whey isolate > 90%
  1 cup coconut water ( OR 1 cup water with 1 tsp sea salt or pH Balancer Powder ie Bio Terraine Alkaline www.revivelife.ca )
  *1 cup green tea (optional add yerba mate for an additional boost)
  ½ cup mixed berries
  1 tsp liquid B complex
  2 tsp flax oil
  1 tsp honey
  1 tsp coconut oil
  1 tsp agave syrup
  Blend all and enjoy
  * *boil water, steep both tea bags or 1 tsp of each loose tea leaves in one cup for 10 minutes and then add to mix, note you can brew the day before and store in refrigerator for use anytime

Optional Extras For The Serious Adult Athlete: 

• 1 cup Green Tea- Bolsters metabolism
  1 tsp liquid B complex- nutrients for energy systems and adrenal gland, www.revivelife.ca
  VC 15 forte- Ampule to support energy & stress, can be repeated every 2-3 hours of exercise www.revivelife.ca
  2.5 g Creatine- For protein synthesis
  1 tsp Yerba Matte- Stimulates adrenal gland and energy

During Endurance Sport

• Water- Drink 8 oz for every 15 minutes of exercise
  Electrolytes- for every hour of endurance activity. ( Note may need to be adjusted ie more frequently if weather conditions are hot and there is increased perspiration)
• Energy Gels- these provide quick access to fuel for long endurance events. Adapted from Brendan Brazier “ Thrive Fitness” is a great resource for any athlete. The professional ironman athlete who’s program is supported by many Olympic athletes gives us weekend warrior ‘s food for thought. This energy gel recipe gives a release of energy at various stages of your performance. Electrolytes. The gels can be put in a small resealable plastic bag and carried during long workouts or during a race OR they can be carried in a gel flask which you can get at most running stores.

Dr Joel’s Electrolyte Drink- Training Zone III Endurance

• 1 cup water
  Juice ½ orange, strained
  Juice ½ lemon ,strained
  ½ tsp Sea Salt OR pH Balancer Powder ie Bio Terraine Alkaline www.revivelife.ca OR ½ cup coconut water
  1 tsp honey
  1 tsp coconut oil
  1 tsp agave nectar
  Blend all together and consume during activity
  * mulitiply the recipe depending on duration of exercise, make the day before , store in refrigerator and use as needed 

Optional Extras For The Serious Adult Athlete: 

• VC15 Forte www.revivelife.ca – one ampule every 2 hours of exercise, optional  

Dr Joel’s Carob Energy Gel

Macronutrients: Carbs 3 ( 55%): Protein 1 (15%): Fat (30%)
Goal: Immediate, Moderate & Sustained Endurance Energy 

• 1 tsp honey ( immediate energy)
  1 Tbsp coconut oil ( midway energy)
  1 Tbsp agave nectar ( sustained energy)
  1 Tbsp ground flax seeds ( fiber aides sustaining energy and w-3 fatty acids reduce pain & promote quick recovery)
  ½ tsp sea salt or pH Alkalizer www.revivelife.ca or 1 Tbsp coconut water ( electrolytes)
  1 tsp lemon zest
  1 Tbsp fresh lemon juice
  1 tsp carob powder or carob powder
  Sea salt to taste
• Blend all the ingredients together into a gel like consistency

Optional Extras For The Serious Adult Athlete: 

• 1 tsp Yerba Mate ( optional for adults for an extra kick!) ( yerba mate is an adrenal booster so ensure you use the recovery drink to nourish the adrenal gland in the post-workout phase)

Post-Workout- Within 45 minutes Post-Workout

• Water-16 to 24 oz. of water
  Electrolytes
  Dr Joel’s Electrolyte Drink- Training Zone III Endurance

Dr Joel’s Electrolyte Drink- Training Zone III Endurance

• 1 cup water
  Juice ½ orange, strained
  Juice ½ lemon ,strained
  ½ tsp Sea Salt or pH Balancer Powder ie Bio Terraine Alkaline www.revivelife.ca or ½ cup coconut water
  1 tsp honey
  1 tsp coconut oil
  1 tsp agave nectar
  Blend all together and consume during activity
  * mulitiply the recipe depending on duration of exercise, make the day before , store in refrigerator and use as needed

Dr Joel’s Recovery Drink – Training Zone III

Macronutrients: **Carbs 76%, Protein 19%, Fat 5% ( Carbs 4:Protein 1) , low fat Goal: After a particularly long workout, one that has depleted glycogen stores, a recovery drink is important to replenish and rebuild the muscle with protein. For optimal hormone balance focus on additional fat content before a work out and post workout protein and carbs. After a run or other activity that lasts longer than 1 hour and or pushes your body beyond what it is use to , you need to ingest the correct ratio of protein and carbs. The ideal ratio is 4 grams of carbohydrate for every gram of protein. Ensure that your carbohydrate source is glucose or sucrose but not fructose. Have your recovery drink within 45 minutes of completing your exercise session. A few hours later drink a regular smoothie which contains more protein ( >90% whey isolate vs casein), to continue the recovery process. For a ready made version use 1 scoop of revivelife™ Protein Plus ( Protein, Greens, Fiber, Berries) blended with 1 cup of berries and 1 banana ( to make the 1 protein: 4 carb ratio) , 1 cup of water and 1 cup of coconut water blended .Note it’s important to avoid coffee ( caffeine) or strong adrenal gland stimulants as these raise cortisol which is counter intuitive to building muscle. Instead include remedies that nourish and rebuild the adrenal gland including B vitamins, zinc and vitamin C.

• Water- 16 to 24 oz. of water
  Dr Joel’s Recovery Drink- Training Zone III

Dr Joel’s Recovery Drink- Training Zone III
 

• 1 cup almond, rice OR soy milk
  ½ cup coconut water, ½ tsp of sea salt OR pH Balancer Powder ie Bio Terraine Alkaline www.revivelife.ca ( electrolytes),
  *2 ½ scoops revivelife™ Protein Plus ( Protein, Greens, Fiber, Berries)
  ½ cup quinoa flakes or cooked quinoa
  ¾ cup mixed berries ( antioxidants)
  ¾ cup pineapple ( enzymes)
  Blend all in a blender and enjoy!
•  *OR- 40 mg protein powder( whey isolate, pea, hemp, or rice) AND 1 ½ scoop veggie greens AND 1 ½ scoop phytoberries

Optional Extras For The Serious Adult Athlete:

• 2 Tbsp flax, chia OR hemp seeds- ( w-3 fatty acid, reduces inflammation)
  3 tsp maca powder- ( you can get at your local health food store or bulk barn, adrenal restorative)
  60 drops milk thistle tincture -( for detoxing & liver recovery), www.revivelife.ca
  1-12g Branch Chain Amino Acids ( BCAAs)- ( aids muscle repair & building)
  5 g creatine -( for protein synthesis)
  3 tsp ground dulse flakes – ( seaweed, rich in vitamins & minerals)
  60 drops avena sativa tincture -( www.revivelife.ca , adrenal recovery, optional adults)
  400 mcg Chromium- for optimal blood sugar regulation and insulin management.
•  

 What Happens In The Body When You Exercise?

1. The Fuel- Glucose

When you exercise your muscles work harder and thus require more fuel.  This fuel can come from three different places. 1.Body Fat , 2. Glycogen ( which is carbohydrate stored in your muscles & liver) and 3. Muscle Tissue.

Which of the three sources you burn depends on the type of workout you are doing, how your body is conditioned, what you had to eat prior to the workout and how long it’s been since your last meal. For high intensity cardio workouts, strength training and muscle building you need to have plenty of glycogen to prevent your body tapping into your muscle tissue (which is not what we want).  

2.    The Delivery System – Cardiovascular System

The cardiovascular system then responds by making the heart beat faster to meet the increased demand for fuel by sending more nutrients through the blood stream to the muscles.  It’s like the delivery person of the good or in this case fuel.  This allows more glucose, fat and oxygen are available for the muscles.

 3.    The Turbo Charger- Adrenal Gland

The adrenal glands then secretes fight or flight hormones including, epinephrine ( adrenaline) into the bloodstream  which helps mobilize more fuel.

Epinephrine is important for two reasons:

• It provides a chemical signal to the fat cells to release fat into the blood stream. This allows the fat to travel to the working muscles,
• It signals the liver to release glucose into the blood stream. This will give you extra fuel when you need it. Sometimes exercise raises blood glucose because the liver is producing more glucose than you can burn.

4.    The Key- Insulin

Once the glucose arrives at the muscle, it needs to be transported from the bloodstream to enter the muscle.  Insulin is the key to open the channels that allows the glucose to be transported into the cells. When you exercise, the channels become more sensitive to insulin to meet the increased demand for fuel.  This is known as the “insulin-like effect” of exercise.  Why is this important to know? Well, this effect is so strong that your blood glucose could drop as much as 4 points during a vigorous workout. Of course, even moderate amounts of exercise, like a 20-30 minute walk, can lower blood glucose too

How do you know how your body is performing?

Monitoring-Blood Sugar

Everyone is different in how their body responds to foods and exercise.  Thus to be more scientific with your workouts, you can work with your health care team to assess your dietary intake of foods relative to performance fuel by checking your blood sugar levels 30 minutes before exercise, after each hour of exercise and 1 hour post exercise.  You can have your health care provider assist you in testing OR purchase a glucose meter ( one that I like and find works well is the Accu-Check® Aviva  which you can find at any drug store) Ensure that your blood sugar is at least 5.6 mmol/L before you workout and the longer your workout the more important it is to provide a constant source of fuel , energy gels work well.  Hypoglycemia ( < 3.9 mmol/L)  and thus “ running out of gas” during a workout is very common if your body is not fuelled correctly. For example , let’s say that you start a longer and intense exercise session with a blood glucose that’s already low, low normal or even normal, for example, 5.4 mmol/L. If you experience the “insulin-like” effect of exercise, it is very likely that you will end up hypoglycemic (blood glucose less than 3.5 mg/dl) during or after your workout. You probably have experienced this at one time or another. 

Generally, if your blood glucose is less than 5.6 mmol/L  before exercise, you should eat at least one carbohydrate choice (15 grams) before your workout. If your exercise session lasts longer than an hour, you should consider retesting when you finish to see if you need another snack, even if you feel fine. Improvement in glycemic control from exercise can actually last 12 to 72 hours depending on the duration and intensity of the exercise.   It may take a few modifications to understand what works best for your training program and body.

The fueling and repair system

People who exercise regularly break down cellular tissue during every workout.  Food serves as the building blocks of reconstruction.  Poor quality building materials yields poor quality structure and performance. “Filler cells” are body tissue that is reconstructed from refined low grade nutrient deficient foods and food like substances. What happens when you put low quality fuel in your car? A few spurts and sputters as you try and make it to your destination.  So what we see is that improper fueling of the body leads to low performance, free radical formation premature aging and disease.  Not what we want right?  Ok, so let’s get to it. Focus on whole foods to build a super structure for great performance and health.  The foods and supplements are recommended to give you the right high quality fuel at the right time. These recipes have been formulated to be efficient and easy to use, as I like to multi-task!

What are the nutrients to consider?

Sleep

Why have I included sleep as a nutrient?  Because many people forget that in order to get your best performance you need to have a minimum of 8 hours sleep , and potentially 9 hours when your body is restoring. Sleep promotes the hormones melatonin and growth hormone giving cortisol a rest.  Melatonin is an antioxidant while growth hormone helps to keep us trim.  Excess cortisol is counter -productive to losing weight and drains the adrenal gland, which needs to be strong for consistent energy. Just a reminder that to get performance don’t forget your zzz’s.

Digestion & Absorption

 Why have I included this as a nutrient? Well in order to get any of these nutrients you have to digest and absorb them. Eating at your desk or on the run leaves you in the sympathetic mode of your nervous system which gets you ready for action but not digestion and absorption.  You need to be in a relaxed state or in the para-sympathetic mode to release enough enzymes to breakdown your foods.  You also have to help your body out by chewing well and taking time. Just a reminder to eat at the table, relax with good conversation, chew well and enjoy!

Ok now onto the real nutrients!

Water

 Pre-workout hydration is as equally important as pre-workout nutrition. Dehydration can lead to fatigue and a loss of coordination. According to the American Council on Exercise, exercise performance can decline if a person’s hydration level decreases by just 2 percent during a workout. Exercisers should drink 16 to 24 oz. of water an hour before workouts and drink 8 oz. of water every 15 minutes of exercise.

 Electrolytes

To prepare for the loss of fluids through sweating during a workout ensure you consume electrolytes before a workout and after (during for long endurance exercises)  Electrolytes are vitamins and minerals found in your body, which  include potassium, sodium, calcium, magnesium and hydrogen carbonate as well as other vitamins and minerals. Electrolytes are important for prolonging your energy.  Options that you can drink on their own or add to your pre, during and post workout drinks, include:

·         ½ tsp sea salt

·         ½ tsp of a purchased pH Balancer powders & electrolyte boosters such as Bio Terrain Alkaline www.revivelife.ca

·         ½ cup coconut water ( excellent as this is the closest in osmolarity to our plasma and was used in the war as a transfusion fluid, you can purchase young coconuts and extract the coconut water OR buy bottled versions of coconut water at your health food store.) . 

The base to our electrolyte formula is water, orange juice, lemon juice and sea salt.

·         Coconut Water- Enters bloodstream more slowly, spreading energy over a longer period.  Replenishes electrolytes.

Carbohydrates

The longer you exercise the higher the carbohydrate ratio needs to be. Carbs are important because they contain glucose, the body’s main energy source for muscles during exercise. Easily digestible, carbohydrates help the body use fat during exercise. Complex carbohydrates provide long lasting endurance energy. Complex carbs take longer to convert to glucose, which will keep your blood sugar level consistent and prevent you from having an energy crash in the middle of your workout. How much? It’s all about balance as your body needs ENOUGH carbohydrates to prevent low glycogen storage and blood sugar levels, which leads to decreased endurance and intensity throughout your workout.  However, you don’t want TOO MUCH where your body is only burning the fuel from the carbohydrates in your pre-workout meal, rather than getting into the body’s fat storage for fat burning if your goal is to lose weight or fat.

During intense exercise, regular consumption (10 – 15 fl oz.) of CHO/electrolyte solution delivering 6 – 8% CHO (6 – 8 g CHO/100 ml fluid) should be consumed every 15 – 20 min to sustain blood glucose levels. (1)

Carbohydrate energy gels-These convenient little gel packets provide a dose of concentrated carbs, roughly equivalent to half a bagel. As they don’t contain any protein, fat or fiber, energy gels are absorbed into your bloodstream faster and are much easier to digest than solid food. They are ideal for runners, and any other athletes that require quick bursts of energy to make it through high-intensity or long duration workouts. Dr Joel’s Energy Gel

Glucose, fructose, sucrose and other high-glycemic CHO sources are easily digested, but fructose consumption should be minimized as it is absorbed at a slower rate and increases the likelihood of gastrointestinal problems. (1) Avoid simple sugars, such as candy, in the hour before your workout. They can send your blood sugar level shooting down, leading to a severe drop in energy.

Another factor in deciding what to eat is the amount of time between your meal and your workout. For example, a big meal of 1,000 to 1,500 calories takes three to four hours to digest and convert into energy, whereas a smaller meal of about 600 calories will take two to three hours. A small snack under 300 calories will only take about an hour.

• Honey- Immediate Energy - High in glucose, provides a quick access to energy and restores blood glucose quickly for immediate energy.
• Coconut oil- Midway Energy- Coconut oil improved direct energy to the liver and improves endurance when combined with a carbohydrate source.
  Agave Nectar- Sustained Energy- provides sustained nutrients in an easily digestible whole food form.

Protein and Fat

While protein and fat are not the body’s chief suppliers of energy, they do contribute to feeling full. Protein evens the blood sugar rise and fall of carbs.  Fat performs like a reserve fuel, as it takes longer to digest so it provides fuel for endurance exercise, such as running and long-distance biking. Add lean sources of protein and healthy fats to the meal. Lean sources of protein include flank steak, salmon, chicken breasts, lean ground turkey, tuna and soy beans.  Research shows that daily consumption post-exercise of a carbohydrate and protein rich nutrients promotes greater increases in strength and improvements in lean tissue and body fat % during regular resistance training.  (1)

Add natural food enzymes that come from papaya, kiwi, apples, pineapples or sprouts to promote digestion and absorption.

Healthy fats include fish oils, canola oil, walnuts, almonds, nut or seed butters, olive oil and flaxseed oil. During the pre-workout snack, add protein and fat in the right ratio for your sport.  Fat supports hormone balance when added to the pre-workout snacks and meals vs post workout meals.
 

• Protein Powder- Can be used to supplement your food sources of nutrients.  Research shows that whey protein isolate ( vs concentrate), which provides a high source of branch chain amino acids ( BCAAs) which is a readily available protein designed to fuel working muscles and stimulate protein synthesis. (2) Two of these amino acids acids to note include leucine which plays a key role in initiating the pathway that fires up protein synthesis (3) (4).   When leucine is ingested in high amounts, such as with whey protein supplementation, there is greater stimulation of protein synthesis, which may speed recovery and adaptation to stress (exercise). (5) (6).  The second amino acid to note in whey protein isolate is glutathione which is needed in liver detoxification and can speed up recovery and prevent inflammatory damage.  The higher the quality the higher the percentage of whey protein isolate .  I recommend choosing brands that have over 90% cross flow micro filtered whey protein isolate.   Examples include Protein Plus ( has all the good stuff: protein, greens, berries and fiber)  www.revivelife.ca ,   Most people with dairy intolerance do tolerate the whey isolate protein powders.  Other options for those who do react or are vegans can use soy, rice, hemp or pea sources of protein.  These usually provide slightly less protein per serving , so the quantity will need to be adjusted to provide you with the right amount.
• Flax Oil- provides w-3 fatty acids which promote recovery by reducing inflammation.

Dark Greens 

 Add extra nutrients, fiber ( which helps sustain an even level of blood sugar and energy)  and antioxidants .  Balances pH promoting alkalinity in the body and reduction of inflammation.  Promotes fast recovery .

Berries

 Full of phytonutrients including antioxidants , which promote recovery and detoxification .  Reduces lactic acid build up and achiness from overtraining

Enzymes

 Natural enzymes exist in whole foods that promote the absorption of nutrients.  “It’s not what you eat , but how you absorb it” that makes the difference in nutrition and sports performance.  Foods rich in enzymes include: Kiwi, papaya, pineapples, apples and sprouts ( broccoli, alfalfa).

Green Tea

 The epigallocatechin gallate ( EGGC) in green tea helps to prevent degenerative diseases and it works to boost metabolism thus assisting fat burning in weight loss. (7)(8)(9)(10).   Green tea also provides adrenal stimulation and antioxidants which help reduce inflammation and encourage quick recovery.

Flax , Chia or Hemp Seeds

 These seeds provide omega 3 fatty acids that reduced inflammation and pain.  The fiber content also slows the blood sugar rise and fall providing more sustained energy

Branch Chain Amino Acids ( BCAAs)

 Provide raw material for muscle repair and building. Dosage recommendations for BCAA’s vary widely and more research is needed before finalization is made for the best supplementation dosage of BCAA’s.  However, the most recent research indicates that dosages typically range from 200-300mg of each BCAA daily to 2-5 grams of each daily.  The typical range is 1-12 grams per day of total BCAAs. It however seems that the smallest beneficial dosage of BCAA’s is 150mg of each leucine, isoleucine, and valine daily (11)(12)(13)(14)(15).  Present research suggests that there is no apparent toxicity or danger associated with BCAA supplementation. The typical ratio of BCAA’s is 50% leucine, 25% isoleucine, and 25% valine. BCAA’s should be taken with water before and after training with any other pre or post workout supplement.  

Research shows that the ingestion of 6 – 20 grams of EAAs AND 30 – 40 grams of high-glycemic CHO within three hours after an exercise bout and immediately before exercise have been shown to significantly stimulate muscle protein synthesis. (1)

Some high quality sources some of the best BCAA products include: Iron-Tech, Essential Liquid Amino Complex, AST BCAA, MRM BCAA+G, Precision Engineered BCAA, Beverly International Muscularity, Optimum Nutrition BCAA, Controlled Labs Purple Wraath, and Ultimate Nutrition BCAA.

L-glutamine

 An amino acid required for muscle repair and building.  Also aides energy and digestive health to promote absorption of nutrients. 5-10 g/ day

Creatinine

 I’ve added more information on creatine because many teen athletes use it ,  Research is not clear on whether it is safe for our youth.  Thus until then it is recommended to use it with caution. Creatine is a compound made in the body and transported to muscle tissues where it fuels short bouts of intense energy production. The goal of creatine supplementation is to increase muscle phosphocreatine and make more ATP available to fuel the working muscles. This improves an athlete’s ability to perform repeated bouts of short, high-intensity exercise before becoming fatigued. It does not however affect endurance. (16)

Creatine can be made in the body, but it is also available in the foods we eat, particularly beef. Optimal creatine supplementation seems to include a loading phase for about 4 days followed by a reduced maintenance phase. Individuals have varying responses to creatine depending upon their personal needs.
The cautions of creatine use include:

•  
  • Reports of more muscle cramping, strains, and pulls with use.
  • Increased renal stress / damage.
  • Increased risk of heat illness – athletes should up fluid intake with creatine.

Additionally, athletes with high creatine stores don’t appear to benefit from supplementation, whereas individuals with the lowest levels, such as vegetarians have the most pronounced increases following supplementation. In healthy athletes, creatine seems to enable an athlete to maintain a higher training load.   A typical dose is 2.5 g pre-workout and 2.5 g post-workout OR 5 g post-workout.

Chromium

  The addition of chromium to your carbs and protein with regular resistance training facilitates greater improvements in strength and body composition as compared to no use of chromium. (16) Chromium helps to promote optimal function of insulin and blood sugar balance. Many people do not get enough chromium in their normal diet. Chromium is found in such foods as brewer’s yeast, liver and kidney – and you would need to eat a large amount of these foods every day to get enough chromium in your diet. Chromium is a mineral that research has shown to provide benefits in the following areas (1) A typical dose is 200mcg/ day. :  Studies have shown that chromium can do the following:

• Decrease body fat  (17)
• Increase muscle mass (1)
• Improve insulin activity in diabetics (17)
• Decrease bad cholesterol (LDL) levels while increasing good cholesterol (HDL) (17)

Liquid B complex

 Provides raw material for adrenal gland to boost energy.

VC 15-forte

www.revivelife.ca  A homeopathic remedy in ampoules that provides raw material for the adrenal gland to boost energy.  This remedy has anti-fatigue and anti-stress properties.  This formula provides energy and vitality quickly due to its content of vitamin B complex (Riboflavin B₁ and Thiamin B₂), vitamin C and ginseng which contributes to the activation of cellular metabolism. An adequate intake of these vitamins will help the organism to develop resistance to stress. V-C15 forte will help anyone who needs a boost of energy to help cope with a busy daily schedule. 

Yerba Mate

 Adrenal gland stimulant, providing quick energy

Maca

 Adrenal gland re-builder, restores the adrenal gland post exercise

Avena Sativa

 Helps to reduce excess cortisol which is produced during exercise. This allows the adrenal gland to restore.

Milk Thistle

 A botanical that helps to support the liver.  The liver is responsible for detoxification and also participates in hormonal balance.

TRAINING ZONE I: GOAL WEIGHT LOSS: PRE, DURING AND POST WORKOUT NUTRITION

The focus of Training Zone I is activities with a duration of less than 1 hour … this covers most of us weekend warriors. The goal is to provide enough glucose for the blast of energy for a short duration and not too much glucose to prevent the burning of fat stores for energy. Studies show that the best ratio of carbohydrates to protein is 1:1 for protein synthesis. Recovery is based on supporting the adrenal glands and hormones to get ready for the next training session.

Macronutrients: Carbs 1-2: Protein 1

Goal: Quick access to energy, adrenal gland surge, burn fat stores & reduce weight, balance hormones, electrolytes

Night Before-Hydration and Electrolytes

Dr Joel’s Electrolyte Drink -Training Zone I

• 1 cup water
  Juice ½ orange, strained
  Juice ½ lemon ,strained
  ½ tsp Sea Salt or pH Balancer Powder ie Bio Terraine Alkaline www.revivelife.ca or ½ cup coconut water
  1 tsp agave nectar
  Blend all together and consume the night before training

3 hours Before a Workout- Meal

A carbohydrate- and protein-packed meal may take up to three hours for your body to fully digest and deliver nutrients to your muscles.
Ratio of Carbs to Protein 1:1 or 1:2 (2:1-3:1 for muscle building and 3:1-4:1 endurance)
30 grams of slow digesting carbs ( complex carbs) , 30 grams of protein and 8 grams of fat

Example Pre-Workout Meal

30 grams Carbs: One of the following:

• ¾ cup ( 146g) sweet potato
  ¾ cup ( 142g) quinoa
  ¾ cup ( 130g) brown rice
  ¾ cup( 43g) oatmeal
  5 enerjiVe™ ( 55g) quinoa snack crisps
  1 banana ( rich in potassium too!)

30 grams Protein: One of the following:

• 3.0 oz lean chicken breast, baked
  4.5 oz fish , baked
  1 Vegetarian patty
  75 grams enerjiVe™ bean noodles ie black bean or soy ( also provides 24 grams carbs, so you can cut back by ½ cup on above carb choices or 1 enerjiVe™ ( 55g) quinoa snack crisps )
  

Fat :Included in the carbs and protein choices AND add 1 tsp fish oil or flax oil

Dark Greens & Enzymes:

• 2 cups dark green leafy salad
  ½ cup sprouts ( broccoli, alfalfa)
  1 cup healthy steamed veggies

1 Hour Before a Workout- Snack

• 16 to 24 oz. of water
  Dr Joel’s Pre-Workout Power Smoothie- Training Zone I

Dr Joel’s Pre-Workout  Power Smoothie- Training Zone I

• 20 grams protein ie whey isolate > 90%
  1 cup almond, soy or rice milk
  ½ cup mixed berries
  1 tsp flax oil
  ½ tsp Sea Salt or pH Balancer Powder ie Bio Terraine Alkaline www.revivelife.ca or ½ cup coconut water
  1 tsp honey
• Blend all and enjoy

Optional Extras For The Serious Adult Athlete:

• 1 cup Green Tea- Bolsters metabolism
  1 tsp liquid B complex- nutrients for energy systems and adrenal gland
  VC 15 forte- Ampule to support energy & stress www.revivelife.ca

During Workout

• Water -drink 8 oz. of water for every 15 minutes of exercise.

After Workout- Within 45 minutes post-workout

Macronutrients: Carbs 1: Protein 1, low fat
Goal: After an intense workout, it is important to restore depleted glycogen stores. A recovery drink will help to replenish and rebuild the muscle with protein. For optimal hormone balance focus on additional fat content before a workout and post workout protein and carbs. Ensure that your carb source is glucose or sucrose but not fructose. Have your recovery drink within 45 minutes of completing your exercise session. Note it’s important to avoid coffee ( caffeine) or strong adrenal gland stimulants as these raise cortisol which is counter intuitive to building muscle. Instead include remedies that nourish and rebuild the adrenal gland including B vitamins, zinc and vitamin C.

Consume the following within 45 minutes of working out:

• Water- drink 16 to 24 oz. of water
  Dr Joel’s Recovery Drink- Training Zone I

Dr Joel’s  Recovery Drink- Training Zone I

• 1 cup water
  ½ cup coconut water, ½ tsp of sea salt OR pH Balancer Powder ie Bio Terraine Alkaline www.revivelife.ca ( electrolytes)
  *1 ½ scoops revivelife™ Protein Plus ( Protein, Greens, Fiber, Berries)
  ½ cup mixed berries ( antioxidants)
  ½ cup pineapple ( enzymes)
• Blend all in a blender and enjoy!
• *OR- 25 mg protein powder( whey isolate, pea, hemp, or rice) AND 1 scoop veggie greens AND 1 scoop phytoberries

Optional Extras For The Serious Adult Athlete:

• 2 Tbsp flax, chia OR hemp seeds- ( w-3 fatty acid, reduces inflammation)
  1 tsp maca powder- ( you can get at your local health food store or bulk barn, adrenal restorative)
  60 drops milk thistle tincture -( for detoxing & liver recovery)
  1-12g Branch Chain Amino Acids ( BCAAs)- ( aids muscle repair & building)
  5 g creatine -( for protein synthesis)
  1 tsp ground dulse flakes – ( seaweed, rich in vitamins & minerals)
  60 drops avena sativa tincture -( www.revivelife.ca , adrenal recovery, optional adults)
  200mcg Chromium- for optimal blood sugar regulation and insulin management.