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.

Why is post-workout supplementation important?

In this blog, I will focus on post workout supplements specifically designed to promote performance and muscle hypertrophy (i.e. the growth of muscles). Post-workout supplementation is important for recovery and muscle growth. During a moderate to intensive workout, muscle fibres are torn at a microscopic level – with the amount dependent on the volume of the routine. Following a workout, the torn muscle fibres will then enter the recovery stage where they are rebuilt and become stronger than before. This process will continue until your muscles reach their maximum physical capacity.

Post-workout supplementation aids recovery, increases ability to build muscle, and decreases symptoms of soreness. Most post-workout products are consumed immediately after a workout to maximize benefits from the supplementation. A “window of opportunity” is available up to 90 minutes following a workout where your body is able to process nutrients at an elevated level to promote the above benefits.

Types of supplementation

Protein

Protein can be considered the backbone of muscle growth. When individuals think of getting stronger and healthier, they think of increased protein consumption. Your body uses protein to build and repair tissues (muscle tissues) that were damaged during your exercise routine. The following study outlines the benefits of protein consumption combined with resistance training and its promotion of lean muscle tissue here. It is recommended for individuals to consume 1.6 grams of protein per kg of body weight. Excess protein consumed will end up on the other end of the digestive system and ultimately not be absorbed into the body.

If you enter your local supplementation store, you may find yourself hit with an endless amount of protein products. I will help break down and explain some of the most common types of proteins below, and list some pros and cons of each.

Whey Concentrate Protein

Whey concentrate is the most common type of protein found on store shelves and is a milk-based product. It consists of 70-80% protein, which is a respectable amount that can be rapidly absorbed by the body.

However, the rest of the bulk features cheap fillers coming from carbohydrates and fats. The whey concentrate protein will do its job, and if you are fine with additional ingredients, then this product is for you.

Whey Isolate Protein

Whey isolate is a step up from your basic whey concentrate protein. It consists of approximately 85% protein, making it the superior option compared to whey concentrate. This increased amount of protein allows for better and more rapid absorption into the body. There are less filler ingredients making it a higher quality product and helping you get what you paid for.

Keep in mind with the greater concentration of protein comes a greater cost, in terms of $$$.

Casein Protein

Casein protein is similar to whey – it is a milk based protein. However, it differs from whey due to its rate of absorption. Whey proteins are absorbed instantaneously by the body, whereas casein can take upwards of 4 hours. This provides a slow yet steady supply of protein available for your muscles to feed on.

Due to the slow absorbing properties of casein protein, it is often consumed immediately before bed to fuel muscle growth over night. Casein has also been proven to delay the onset of hunger by keeping individuals satiated for longer periods of time after consumption. This product has a similar price point to whey concentrate.

Plant-based Protein

Plant-based proteins have skyrocketed in popularity in recent years due to better tasting flavours hitting the markets. Plant-based proteins are no longer unpalatable and in fact taste very similar to the protein we know and love. This protein can include but not limited to: soy, oats, nuts, bean and tofu-based products.

It is superior to milk-based proteins due to its nutritional density per calorie. In addition to providing a high source of protein, it also packs other nutrients compared to whey (which only contains protein). The sustainability and nutritional density of plant-based proteins outweigh animal-based ones.

However, similar to other plant based products being produced today, they are very expensive. As this market continues to grow, reductions in costs are inevitable.

Branch Chain Amino Acids (BCAA’s)

Taking a break from protein powders, branch chain amino acids (BCAA’s) can be consumed before, during, and after a workout. Since we are talking about post-workout supplementation, I will only focus on their benefits. They consist of the three essential amino acids: leucine, isoleucine and valine.

Muscle tissues require protein for recovery and protein consists of amino acids – making BCAA’s a great post-workout supplement. It has been said that leucine directly stimulates muscle synthesis (growth), essentially helping you build muscles faster. In addition to its recovery benefits, BCAA’s also reduces soreness and fatigue allowing for less downtime between workouts.

Local supplementation stores in the Lower Mainland (Vancouver)

There are many supplement stores across Vancouver, but some popular ones include:

1. Body Energy Club
2. GNC – General Nutrition Centres
3. Popeye’s Supplements
4. Genesis Nutrition

Have any questions about post-workout supplements? Not sure which one you should take? Leave us a comment below and we’ll be happy to help.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Post-workout Supplementation first appeared on Le Physique | Vancouver Personal Training.