All posts filed under: Nutrition

8 Ways to Nourish The Body In 2020

Published by Colin Nanka

One of the questions I get often is about healthy eating, vitamins, and supplements. The first thing I recommend when trying to improve a goal or habit….talk to a professional, or a coach! When I was trying to take on a new habit below, a skill or knowledge, this is the approach that worked (after trying many different methods first!): Healthy Eating – I took on a Nutritionist and a Holistic Naturopath Focus on Energy Level – Holistic Naturopath Running Programs – Running Coach Strength Training – Trainer Rehab Programs – Athletic Therapist Flexibility and Balance – Yoga Class or 1:1 Yoga Session The point is, a coach or professional provides both education, inspiration, and accountability. We often lose sight of the last piece. It’s crucial. So here are the recommendations I have been using for the last five years from my Naturopath and Nutritionist for a healthy and active late 30’s to early 40’s individual that have made a significant difference in my health and well being. Caveat – These work for me, please …

Why I didn’t run in Africa

Published by Colin Nanka

I took my nutritionist’s advice and did some Push Ups on the Pool Deck while I was away on my honeymoon. Frankly, we were on the go every single day and up between 5-6am for tours and Safari and by the end of the day exhausted.  A good exhausted! My main opportunity to run was really in Cape Town. An incredible city on the southern most tip of Africa and the Southern Hemisphere. I did get one awesome run in before we transitioned to the Safari along the Ocean. The views were amazing! Why didn’t I run while on safari, while in some of the most interesting and beautiful landscape in the world? In the words of our safari guide: “Every animal here is a far faster runner than you!” I would have loved to, however, because of all of the great game in the park, we were encourage to stay within the property. The property is really a group of small huts and a main eating lodge in the middle of the open plains! …

Wednesday Meal Tip

Published by Colin Nanka

Sometimes you are on the go and don’t have time for a solid meal.  Something you can easily put in your bag and snack on:   Beef Jerky (20-30 grams / protein) I like Wholes 365 Original Walnuts or Almonds (healthy fats) Almonds for the road, Walnuts for Greek Yogurt Mix Broccoli or Apple (whole vegetables or fruit are great!) Apple for the road, Broccoli in the office  

I am changing the way I eat

Published by Colin Nanka

Well, changing when I eat to be precise. I have been focused on getting to bed early and getting a full night’s sleep. I am trying to leverage that early morning time to get ahead of the day. That has been the one small improvement I have been focused on for the last couple months. I am noticing, that although sleep hours are up (and solid amounts of Vitamin C and D), I am not waking up with as much energy as I used too.  Am I getting old?   Yes, and…. I also know that I am finishing my last meal of the day too late. Sometimes as late as 9pm!! From working with nutritionists over many years I know that you can get a lot of sleep but if your body needs to focus its limited energy on digestion (which can be up to 80% of energy), its not focusing on recovery. Target for me is last meal complete by 730pm.   I finished eating an hour earlier than usual last night, felt …

The moment of truth

Published by Colin Nanka

My wife and I hit a soul cycle class at the end of the day on Sunday.   We had a great Mother’s Day lunch, ran some errands and were lamenting it had been a food filled weekend.   What to do? Book a class to keep us both accountable to get off the couch. We figured better to try and get the class in before a busy week ahead.  We tried a new instructor that had just graduated and had only 10 taught classes prior. Our instructor Sidney, brought some youthful energy to the session. She was more focused on being supportive of newer people since she was new herself! Beginners eyes. It was noticeable. Very inclusive.  She pushed us up to a crest of effort through a good climb and just when you thought we were on the way back down, she identified an opportunity and that moment of truth.  The opportunity to back off and slow down or flex the muscle of pushing through an obstacle, stretching capacity, be gritty, tap into the community camaraderie …

Chili Lobster

Published by Colin Nanka

I was out for dinner with my wife and a good friend on the weekend. We went to a great steak restaurant in Tribeca (American Cut) and were looking for a couple good appetizers to share.  They had a soup lobster appetizer on  the menu and I passed that over as I looked through the options, not easy to share. As the waiter came to introduce himself and ask what we’d like to drink he said if you are looking for something to share I’d recommend the chili lobster appetizer. “It’s the most fantastic thing on the menu. Everyone loves it. It’s my  favorite item. In fact on my days off, I will come in just to have this for lunch. I have many clients who do the same. I won’t be offended if you go for something else, but it’s truly an experience.” He went on to describe how it’s made, the sauce, how he recommends eating, how the bread soaks in the sauce, what it tastes like when you do. What am I instantly thinking? He’s got real passion and confidence He knows his product and …

Snack Good, Work Better

Published by Colin Nanka

Guest blog by Kyle Byron, Toronto Nutritionist and health coach Time is challenge for our fitness. As a nutritionist, I help people save time in the kitchen. Here’s the best advice I have for busy people with serious fitness goals. Skip meals sometimes, be prepared, and eat the right foods. Tip 1: Skip Breakfast  It’s not the most important meal of the day. I’m not sure where that myth started. Probably a cereal company. Rule one of nutrition is to eat when hungry (not because of the clock). If you’re curious as to what meal is most important, it’s the one after exercise. If you wake up and decide you’re not hungry, you can skip your breakfast. Some supplements are mandatory, however. Have either 20-30 grams of whey protein powder, or have 10-15 g of Branch Chain Amino Acids. These two supplements will help you preserve muscle tissue in what is now a fasted state. Feel free to also have some no-sugar-added greens powder or multivitamins, and some black coffee or tea. I would also suggest …

Easy Detoxing Everyday

Published by Colin Nanka

My friend Joy is a great nutritionist in Toronto. She has been a leader in her industry for over a decade and provides some awesome content on creative health eating and detoxing. As she shares: “I follow a simple set of healthy, detox rituals every day — they are part of my lifestyle and I honestly can’t imagine life without them. I travel with them too! I don’t lose my s*** if something happens and I can’t do one of them, I simply get right back on track the very next day. These aren’t “rules” or “have-to’s”, they are habits that make me feel good and I know they are doing so much goodness for my body too. These are habits I recommend to you, my joyous reader.” See two of her blogs and video blogs below! 5 Tips for Detoxing Travel Tips Have a great end to the week! Colin

Good Things Come In Small Packages

Published by Colin Nanka

I’m on my way to San Francisco today and this weekend I was thinking ahead about how to have a healthy week. Like planning your work week ahead, a mindful and healthy week takes preparation. I’ve often packed a partial bag of protein for my trip and walked right by the by the serving packages.  Not sure why?  For road travel, having small daily packages looks like it will be easy.    There is a great juice shop right near the office and I typically pick up a couple green juices and one chocolate. I bring my protein mixer and in the morning voila, easy and healthy start to the morning.  In addition, I will be taking my spirulina caplets with me (for additional greens in the morning to reduce the acidity level in the stomach) and liquid probiotic.  Focusing on reducing inflammation in the gut has been a proven key to long term health. Lastly, the fish oil, vitamin C and vitamin D (until we get real sunshine) will be packed.

Conscious Balance

Published by Colin Nanka

Many people have asked me how I keep balance in my life.  Its a never ending journey.  However, I had this discussion with my coach recently and we talked through what balance really means. Commitment What are you committed too? What are you not committed too? When you can be really clear on you are 100% committed to, and not, making choices get easier? If it’s a partner, kids, work, a healthy lifestyle, you need to be all in. That being said, if work is the only thing you are ALL in for, balance is likely suffering. This past quarter for me, early February….was getting married. Shutting everything else out. The rest of the month was heavy on the work, with a side of healthy living. As we moved into March, healthy living took centre stage and spending time with my wife. April was back on the road, delivering programs and onboarding new team members. May is healthy living – physio, meditation, workouts – reviewing what was done well in Q1, adjusting the plan for …