Why did you pursue dietetics/nutrition? How do you define what you do?

Alex: I got into nutrition and dietetics for my love of food. I absolutely love food and love eating! I also love feeling healthy, energized and great, and I love helping people feel the same way. With those two passions combined, becoming a Dietitian made sense. I believe in the power of food, how it can heal, enhance and change your life. Of course, when I talk about food, I’m referring to real food, and I think that’s what is missing in most people’s diet today.

Jennie: I got into holistic nutrition because I have always had a strong connection with healthy food and how it has made me feel. I would define a Holistic Nutritionist as someone who addresses all different angles of a person’s health – all systems working TOGETHER. We believe the body is complex and each person has different needs – therefore we treat the person sitting in front of us.

What’s your educational background?

Alex: I have a Bachelor’s degree in Dietetics and Nutrition, specializing in clinical and sports nutrition. I also have a diploma in Nutrition for Health Promotion and Disease Prevention from the University of San Francisco, a certification in Bach Flower Therapy, Mesotherapy and am a certified Yoga Instructor.

Jennie: I have a Bachelor’s degree with a major in English and Creative Writing. I also am certified to teach English as a second language and have a diploma in Applied Holistic Nutrition.  I graduated all with honours. 

What relationship should people have with food?

Alex: We think that our relationship with food is just that – a relationship with food, but in reality it is the relationship with our body.We have to think about food as information, and what information we want to give to our body (and of course, this information has to taste delicious!). Feed your body with what it needs, respecting and listening to my body every step of the way. Food has always been an important part of my life, in part because of my culture – everything revolves around food! Not just eating it but a strong, passionate connection to the process of making good food, and sharing it with your loved ones.

Jennie: Start to become aware of the impact your eating decisions have on yourself, community and the environment. This is why 10 years ago I decided to go plant-based. Since then I have become so much more adventurous and creative in the kitchen! Experiment by discovering different flavours, ingredients and substitutions that make cooking and working with food so much more fun and ethical!

How can someone stay inspired and motivated to eat well? 

Alex: Focus on health and your body from the inside out. If you want to feel good, be healthy and have a high-quality body, eat good, high-quality food. Also get yourself in the kitchen! There’s something magical about cooking, you learn so many things along the way and you can decide which ingredients you want to use and how, so you become more aware of what you put inside your body. I have a few cookbooks for when I feel stuck in a rut, I don’t think I’ve ever followed a recipe perfectly! They do inspire me to play around with different flavours and ingredients that I normally wouldn’t.

Jennie: Stay inspired to eat well by making cooking fun! Set aside time to prepare a healthy meal or snack with friends and family. I always look forward to getting fresh ingredients from a local market and experimenting with my own recipes. The process of collecting our ingredients and cooking our food should be done with care. To feel good, energized and stronger for your workouts and life you need to feed your body well!

What is your opinion on taking supplements? 

Alex: Always have a reason and be informed. I don’t recommend taking supplements just for the sake of taking them. I do recommend being informed of what the supplement actually is, if it has any side effects, where it’s sourced from, the presentation of the active ingredient, the bio-availability, etc. There a lots of people who take supplements that don’t really need them, always ask your health professional before starting.

Jennie: I believe they definitely have their time and place. It’s no surprise that your body’s preferred source of vitamins and minerals if through food – but sometimes we need some extra help or compensation.  Especially if you’re in a “treatment” phase. 

What nutritional recommendation do you have for athletes?

Alex: The quality of your food will determine the quality of your performance. Stay hydrated, get plenty of sleep at the right time, invest in high-quality protein sources and ‘superfoods’ like cordyceps, spirulina, chlorella, etc. Watch out for nutrients you may be deficient in, have clear goals and have professional guidance to reach them.

Jennie: The MOST important thing is to listen to your body. If it’s sore or fatigued, maybe you need a rest day or to take it a little easy. You can’t burn your body out. Recovery after workouts is so important; refuel with adequate protein and carbs, rehydrate with electrolytes to speed recovery time, you’ll get way more out of your training.

What nutritional recommendation do you have for the aging population?

Alex: Strength training. It isn’t a nutritional recommendation but it is extremely important! Stay hydrated, keep a steady protein intake and be aware of your needs, whatever they may be: hormonal support, bone health, inflammation, etc. I would also recommend including turmeric, black pepper and ginger in your diet.

Jennie: It’s actually pretty important to think about getting a nutritionist on your health care team. The aging process if very stressful on the body and can be made easier and supportive with proper nutrition.  Managing bone/weight loss, delaying memory loss and preventing falls can all be supported with proper nutrition and lifestyle adjustments. 

Are you hosting any upcoming workshops or nutrition classes open for registration? 

Alex: I am hosting a few this year although the date is yet to be determined. You can follow my Facebook Page or Instagram (links below) to stay updated on my upcoming events!

Jennie: I will be collaborating with Danille at renewretreats in October! It will be  all about how to properly fuel yourself for hiking – before, during and after! It’s going to be great and super informative, it’s a subject I’m super stoked about. I’m also collaborating with Nicole, the Client Care Manager + Cardio Trainer at Le Physique, on a workshop to target S.A.D. (Seasonal Affective Disorder) with therapeutic yoga and nutrition! Tickets are not yet for sale, but I will post further information on my social media closer to the workshop dates.

Connect with Alex…

Facebook Munchies of the Healthy Mind, Instagram @munchiesofthehealthymind or @la__maka, or email alexandracabezarasch@gmail.com

Connect with Jennie…

Instagram @jenniesokol or email jenniesokol4@gmail.com

Nicole LeClair

Nicole is a therapeautic yoga teacher and UBC kinesiology student passionate about holistic health and wellness. She aims to embrace a variety of perspectives to natural health and healing approaches. Her curiosity continues to fuel her journey in living a healthy lifestyle for her mind and body.

The post Dietetics & Holistic Nutrition: Tips from the Pros first appeared on Le Physique | Vancouver Personal Training.

There are several types of scallion pancakes in China. In northern provinces, green onion pancakes (this version) are thinner, chewy, and made with less oil. In Southern China (e.g. Shanghai), they are thicker and fried with a larger amount of oil – this creates a crispy outer shell and softer texture inside the pancake.

If you are not familiar working with dough, this unleavened savoury flatbread is perfect for you. The recipe uses simple ingredients and does not require a stand mixer or fancy cooking tools, making it easy to prepare at home. Enjoy them plain, or with a soy-ginger dipping sauce.

Green Onion Pancakes

Directions:

Pancake Dough:

The post Chinese Green Onion Pancakes first appeared on Le Physique | Vancouver Personal Training.

Fear not! In this blog, I will briefly mention some quick and easily accessible snacks that are healthier, while still satisfying those cravings in the summer heat.

1. Vegetables with Hummus Dip 

With no doubt, vegetables are an essential part of any healthy diet as they provide us with lots of vitamins, minerals and dietary fibre. Dietary fibre helps maintain an efficient metabolic rate and a healthy digestive system to prevent constipation, which reduces the risk of bowel cancer. Hummus is commonly made through blending chickpeas, olive oil, lemon juice and garlic in a food processor. Inflammation is the body’s way to protect us from infection, illness or injury.

Chronic inflammation is a very common issue that many of us may not be aware of. This tasty dip has been linked to help the body fight against long-term body inflammation due to its ingredients being rich in antioxidants. Hummus is also a great source of plant-based protein. Due to typically being associated with healthy crunchy foods, this dip has been found to satisfy potato chip cravings.

Vegetables that are typically dipped in hummus are bell peppers, carrots, celery, zucchini and avocado. This snack is perfect for wherever you go as all you need is hummus and vegetables in two separate containers! With this addictive snack, you do not have to worry about your parents, friends and loved-ones nagging you to eat vegetables anymore!

2. Frozen Grapes 

With just freezing this fruit overnight, you can meet your daily nutrient intake in which you could munch on these cool, nutrient-filled grapes in the hot blazing sun. Grapes are filled with vitamin B, C, and K and can prevent the future onset of chronic disease. They also contain copper, iron and manganese, which are all essential in the formation and strengthening of bones.

Despite being individually small, these fruits are linked to negating high blood pressure and reducing the risk of cardiovascular diseases, such as heart attacks and strokes due to its high potassium content. The refreshing frozen fruit snack is highly addictive and will keep you cool during the hot outdoors.

3. Pickles 

Many individuals are not fond of the idea of consuming pickles. However, pickles contain several of benefits, such as improving digestive health and relieving stress to improve mental health. A link is present between having higher probiotic bacteria levels and lower cortisol levels. Since pickles provide an excellent food source for the bacteria in our GI tract, our probiotic levels will increase, which results in lower cortisol levels when a pickle is consumed. By having lower cortisol levels, the effects of stress felt by an individual is minimized. One thing to watch out for in pickles is their high sodium levels, which could affect health adversely if over-consumed.

4. Edamame 

Edamame can be served hot or cold, but the shell of the soybean is typically not eaten. This quick and easy-to-eat soybean offers various health benefits by being rich in antioxidants, vitamin K and fibre. By containing folate, the delicious soybean may also help minimize the depressive symptoms as folate prevents excess homocysteine from forming in the body.

High levels of homocysteine can interfere with the production of some feel-good hormones, such as serotonin, dopamine, and norepinephrine. Edamame can also promote a healthy skin complexion and can boost energy through the day. Having this snack on a hot day will let you enjoy the blazing sun to its maximum potential!

Give these few snacks a try the next time you crave a cool, summer treat! As with any type of snack, always remember to be cautious of the amount you consume in one sitting. Want more snack ideas? Be sure to let us know down below!

Jeffrey Wu – Client Care Manager/Cardio Trainer

Jeff has been physically active ever since kindergarten and believes that enhancing overall health allows one to achieve their complete potential. He hopes to create an everlasting impact within the community by emphasizing the importance of consistent exercise routines, adequate nutrition and regular health checkups to create the brightest future possible.

The post 4 Nutritious Snacks to Eat in Summer first appeared on Le Physique | Vancouver Personal Training.

Raspberry Sorbet

Serves: 4

Equipment:

1. 9×13 in. baking sheet
2. Parchment paper
3. Food processor
4. Spatula
5. Measuring cups / spoons
6. Airtight container for storage

Directions:

1. Line a baking sheet with parchment paper and spread the raspberries in a single layer.
2. Freeze the raspberries until completely solid (~3-4 hours) or leave it in the freezer over night.
3. Place the frozen raspberries into the food processor, and add the raw honey and lemon juice.
4. Blend until smooth. You may need to scrape the sides with a spatula to ensure that the mixture is blending evenly. If the consistency of the sorbet is too thick, add 1 tbsp of warm water and blend again (be sure to check the consistency after blending before adding more warm water)
5. Once the sorbet reaches the consistency you like, serve immediately in bowls or store in an airtight container in the freezer.

Tip 1: If the sorbet has been sitting in the freezer for some time, we recommend taking it out to thaw at room temperature for a few minutes before serving – this will make it easier to scoop out and ensure that the texture of the sorbet is smooth.

Tip 2: You can also freeze other fruits of your choice and blend them with the raspberries. We love mixing strawberries, blackberries, blueberries, or even mangoes to give the sorbet a more complex and refreshing flavour!

Try this delicious dessert during the day or after dinner and you will have no trouble staying calm, cool and collected during the hot summer weather!

What other fruit combinations would you try in this sorbet? Let us know below!

Jeffrey Wu – Client Care Manager/Cardio Trainer

Jeff has been physically active ever since kindergarten and believes that enhancing overall health allows one to achieve their complete potential. He hopes to create an everlasting impact within the community by emphasizing the importance of consistent exercise routines, adequate nutrition and regular health checkups to create the brightest future possible.

The post Delicious Eats: Raspberry Sorbet first appeared on Le Physique | Vancouver Personal Training.

The coffee is a combination of instant coffee grounds and mushroom extracts. These mushroom ingredients have been known to include antioxidants, improve immune, liver, and diabetic health. Also, as each packet only holds 40mg (compared 65-95mg in an average cup of coffee), the drink is advertised to help with focus, but prevent the often post-coffee jitters.

The girls of Le Physique filmed a little taste test, and as you can tell, we weren’t entirely convinced!

What are your thoughts on the mushroom coffee trend? Have you ever tried other health trends? Let us know in the comments!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Mushroom Coffee- Worth the Hype? first appeared on Le Physique | Vancouver Personal Training.

In my house, this filling mushroom and barley soup is an Autumn tradition.

Serves: 8-10 bowls

Instructions:

1. Rinse and dice the onion, carrot, potato, and celery
2. Add oil and onion to a large pot on medium heat until onion becomes transparent
3. Add carrot, potato, celery, and spices (salt, pepper, turmeric) sauté for 5 minutes
4. While the veggies are sautéing, wash the enoki mushrooms, cut off the roots, and cut the length of the mushroom in half
5. Add both types of mushrooms, yeast flakes, vegetable stock, and water to the pot, bring to a boil and mix occasionally
6. Add the rinsed barley and let cook on low heat until veggies are soft and the barley is puffed (about 15 minutes)

And there you have it! What is your go-to soup when the weather gets cooler? Let us know in the comments!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Hearty Vegan Mushroom and Barley Soup first appeared on Le Physique | Vancouver Personal Training.

Serves: 4

Instructions:

1. Blend all ingredients in a blender until smooth
2. Refrigerate for 30 minutes

Optional but worth it:

1. Add 1/2 teaspoon of ground cinnamon in the blender
2. Serve with banana slices, raspberries, and blueberries
3. Make it a “power pudding” by adding chia or hemp seeds and replacing the cocoa powder with cacao powder

This rich pudding will sneak some healthy fats, potassium, and fiber into your diet while tasting amazing. Give it a try and tell us how it goes in the comments!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Vegan Avocado Chocolate Pudding first appeared on Le Physique | Vancouver Personal Training.

Prepping the ingredients!

Directions:

1. Combine quinoa and water in a medium saucepan. Bring the sauce pan to a boil over medium-high heat, then decrease the heat to a gentle simmer. Cook until the quinoa has absorbed all of the water for about 15 minutes. Reduce heat over time to maintain a gentle simmer. Remove from heat, cover, and let the quinoa rest for 5 minutes – this gives the quinoa time to fluff up.
2. In a large serving bowl, combine the chickpeas, cucumber, bell pepper, onion and parsley. Set aside.
3. In a small bowl, combine the olive oil, lemon juice, vinegar, garlic and salt. Whisk until blended, then set aside.
4. Once the quinoa is mostly cool, add it to the serving bowl, and drizzle the dressing on top. Toss until the mixture is thoroughly combined. Season with black pepper, to taste, and add an extra pinch of salt if necessary. For an added texture, add pine nuts or cashews to your salad! To maximize the flavours, let the salad rest for 5 to 10 minutes before serving so the dressing is absorbed. Enjoy!

What kind of salad do you like making? Let us know!

Pichada Wangsangthong – Client Care Manager
Pichada grew up playing various sports such as track and field, and is now primarily involved in karate and tennis. A 3rd year student at UBC, she enjoys using her education to help guide her clients in physical activities to avoid injuries. Pichada has a passion for food adventures, sports, and healthy living, and hopes that she can assist others in their journey to achieving their fitness goals.

The post Healthy Eats: Quinoa salad first appeared on Le Physique | Vancouver Personal Training.

 Directions

1. In a large bowl, mash cooked chickpeas using a fork, a potato masher, or food processor until it’s almost completely mashed.
2. Add celery, carrot, onion, garlic powder, cloves, cilantro, paprika/chipotle powder, and flour. Season to taste with salt and black pepper.
3. Sprinkle some flour over a cutting board. If it’s too wet or sticky, add more flour – this makes forming a ball easier. Scoop the batter and roll into 5-6 evenly sized patties.
4. Heat a frying pan or skillet on medium heat. Make sure that it’s well heated so the patties don’t stick once you start cooking. Add a drizzle of oil in a frying pan or skillet. Lightly pan-fry for 3-4 minutes on each side until golden brown.
5. Assemble the burger buns with chickpea patty with lettuce, tomato, red onion, and condiments.

A delicious and wholesome vegan meal for everyone to enjoy! What vegan recipes do you enjoy making? Let us know!

The post Healthy Eats: Vegan Chickpea Burger first appeared on Le Physique | Vancouver Personal Training.

Without further ado….healthy, delicious and simple

Stuffed Peppers

Prepping the ingredients!

The post Healthy Eats: Stuffed Peppers first appeared on Le Physique | Vancouver Personal Training.