Stole this delish healthy chocolate fudge recipe from @healthfood and added a christmas twist to it.
Peppermint chocolate fudge
Recipe
2 cups dark unsweetened chocolate for melting (dairy-free) (if using semisweet chocolate omit the sugar)
1 cup almond or cashew butter
3/4 cup coconut sugar
2 tsp peppermint extract
Crushed mint candies for garnish
Melt all ingredients together in a glass bowl over a pot of hot water. Not boiling. Pour into a baking pan lined with parchment. Garnish with candies. Refrigerate for 1 hour and cut into squares.
Yummy 7-Layer Bars - Vegan, Dairy-Free & Flour-Free
7- Layer Bar/Hello Dolly
Took the plunge and made my favorite dessert bar VEGAN, DAIRY-FREE & FLOUR-FREE!
Super Yummy and much lower in carbs/sugar than the traditional version
Recipe
-1 small can of coconut non-dairy condensed milk (get it online or try an Indian-Pakistani or Sri Lankan grocery store)
- 1 1/2 cup ground almonds
- 1 cup walnuts
- 3/4 dark chocolate chips (non-diary)
- 1 cup toasted coconut shredded
- 2 cup unsweetened coconut shredded
- 2 big tbsp of vegan salted butter (1/4 cup melted)
Method
In a bowl, mix almond meal with butter until the mix becomes crumbly. Pour mixture into a 8 by 8 pan lined with parchment paper and press until it's firm and there are no holes. Pour the can of milk. Then layer with some walnuts, coconut, and chocolate. Repeat 3 more times until you have 7 layers in total. Press mixture with a spatula. Bake at 350 degrees c for 25 to 30 minutes or until the top is bubbly and slightly brown.
Allow to cool for a few hours and then cut into bars. I try to store em in the fridge in metal tins or glass. Trying to ditch the plastic!
5 Fun and Affordable Ways To Stay Active This Fall
5 Fun and Affordable Ways To Stay Active This Fall
By: Sumera Q, Fusion Cardio Toronto
High Park Trails
Fall is one of my favourite seasons in Canada. Maybe its because of the cooler weather conditions and the beautiful colours of the leaves. Or maybe, it has to do with its nutritious and yummy produce like pumpkins, apples, and corn all of which I love using to make delicious soups, protein shakes, and low-fat desserts. Whatever it is that has me hooked, here are 5 ways to stay active this season:
1. Workout In High Park (Cost: Free to $30)
High Park is a beautiful place to enjoy a free hike, bike ride or walk. It’s trails and Zoo are totally free. If you go in the day, you can take a tour of Colborne Lodge, one of Toronto's oldest historical homesm for around $8 per person. In October, it has a Halloween Spooky trail walk which sold out fairly quickly last year so definitely try and give this activity a go.
2. Visit a Pumpkin/Corn Maze Farm (Cost: $10 to $15 for admission)
These attractions are typically out of the city and a fun activity for larger groups and families. The farms offer corn maze walks, playground areas, and scary barns allowing for some low impact exercise.
3. Go Apple Picking (Cost: $20 and up)
Also located outside of the city, apple farms allow the public to come in, pick their own apples for a set price, and to connect with food in a way that they don’t normally get too. Apple picking is also a great upper body workout. While this festivity falls on the higher end of the scale, you can always pickle, puree and freeze apples for smoothies and pies for up to a few months.
4. Attend Fall Events (Cost: Free)
Many organizations across Toronto will be hosting free Fall events to promote their programs and services. The Bloor West often hosts a festivals with free crafts for kids, pumpkin carving, and prizes. The City of Toronto (link) has a list of free events for the public too.
5. Weekly Coffee Walks (Cost: $2 and up)
Turn coffee time it into a weekly form of exercise. Ask a friend to meet you at a cafe and get your favorite tea or coffee (healthier options here) and take it for a walk. To achieve the benefits of low impact cardio, try and make your walk at least 30-minutes long.
Hope these suggestions help.
Sources:
https://www.active.com/fitness/articles/13-ways-to-stay-fit-this-fall/slide-2
https://www.care2.com/greenliving/7-creative-ways-to-stay-active-this-fall.html
https://sunwarrior.com/healthhub/11-ways-to-stay-outside-and-active-this-fall
http://www.athletico.com/2016/10/07/5-fun-ways-stay-active-fall/
https://www.toronto.com/things-to-do/10-things-toronto-fall/
https://www.blogto.com/eat_drink/2016/08/12_orchards_for_apple_picking_near_toronto/
https://www.downeysfarm.com/downeys-farm-market-admission.htm
5 Places To Buy Workout Clothes Online
5 Places To Buy Workout Clothes Online
By: Sumera Q, Fusion Cardio Toronto
Most of us have lots on the go, from work to family life to figuring out what to eat. The chance of making it to the mall once all is done isn’t always possible. And when you do, it can take a great deal of energy to find clothing that fits you well. And that’s if you can even find your size in a store. Then there’s the price and quality. Basically, going shopping can feel like a chore sometimes.
To save you time, here’s a list of the stores that I shop at online for workout clothes while lounging about at home.
(Tip: if you don’t like something, most stores will let you return it by post for free or in store. Some stores offer free shipping over a certain amount and that can be a killer if you don’t meet the minimum but sometimes you’ll get discount codes for signing up and that can help offset the cost)
1. Gap Factory Canada
I’ve been buying t-shirts and pants from here for years and love how they feel. I like them the most for their fit and that their stuff is a fraction of the cost of most workout apparel out there. However, some items have shrunk and lost their colour due to washes. Items from here typically last me over a year which isn’t bad at all.
Link: https://www.gapfactory.com/browse/category.do?cid=1078016&mlink=homepage,,flyout_women_GapFit
2. Old Navy Canada
Wasn’t a big fan of their workout apparel due to their limited selection. But they’ve really up’d their game in the last year and my favourite jungle themed pants are from there. Their stuff fits and washes well, and comes in different patterns, lengths and sizes now. Their price point is in the medium range and that isn’t too bad if you’ll be wearing their gear once a week for the next few years.
Link: https://www.oldnavy.com/products/workout-clothes-sale.jsp
3. Tesla on Amazon Canada
As soon as I saw Tesla’s workout apparel, I thought this has to be the go-to place for yoga pants. They literally have pants in every colour and they are super cheap. I have not purchased a pair from them yet but their reviews have me sold. Their yoga pants contain about the same amount of polyester and spandex as other brand name yoga pants out there. Polyester is good at absorbing sweat and keeps you drier while you workout.
4. Reebok Canada
All of my workout shoes are by Reebok. They are pretty much my go-to for comfort and durability. Their online store often has items that you won’t see in stores and at a great price. Sometimes, you can score a $75 yoga pant online for as little as $20 or a $100 shoe for as low as $45. With Reebok being an older brand, you can expect their items to last long.
Link: https://www.reebok.ca/en/womens-clothing
5. Joe Fresh (for kids workout clothing)
It can be difficult to find workout clothes for children. As a kid, our go-to clothes for Phys. Ed used to be a big t-shirt and track pants or soccer shorts. Joe Fresh offers a huge kids workout collection that’s fun and affordable.
Joe Fresh: https://www.joefresh.com/ca/
Happy Shopping!
5 Tips On How To Exercise During Ramadan Safely
Ramadan is the month in which participant Muslims refrain from food, drink, and personal pleasures from sunrise until sunset.
In Toronto, Ramadan is arriving in the Spring and fasts will last as long as 15 hours, making everyday activities like going to school and work rather difficult and uncomfortable. When most of your day is spent without food and drink it becomes difficult for the mind and body to get the energy it needs for exercise. For this reason, ruling out exercise for 30 days is understandable. But for some, it’s not!
Exercising during the month Ramadan does bring about many health benefits from reducing high blood pressure and sugar levels, to preventing weight gain (as many will be indulging in whole days worth of food in one sitting), to maintaining one’s endurance and cardiorespiratory system.
The question is, how do you exercise during Ramadan without feeling exhausted and causing bodily injury and harm?
Below are 5 tips to keep you exercising during Ramadan safely
These tips are recommended for those who are used to fasting and/or have been cleared for Ramadan-fasting
1. If you’re a first-time faster, talk to your doctor about your decision first. If your doctor does not recommend exercise while fasting, which may be suggested against for legitimate reasons, seek a second opinion from another doctor and see if he/she can monitor you through your journey. If you’re hoping to lower blood pressure or sugar levels while fasting, ask your doctor to perform blood tests for you before and after Ramadan to monitor your goals.
2. Exercise right before you eat. Engage in low impact exercise/physical activities between 15 to 30 minutes before break time. Low impact exercises include strength training using bands or hand weights which can be done standing up or sitting, yoga and slow walks. If you’re exercising alone or away from home, keep your cell on you in case you feel extremely weak or faintish and need to call for assistance.
Quick Tip 1: Some athletes continue their training while fasting for Ramadan. If you’re an athlete considering fasting this Ramadan, search how athletes modify their training.
3. Exercise after you eat. Try to exercise at least 60-minutes after you eat as to allow your body enough time to digest the food. Some suggest exercising two-hours after you eat. The only way to know if you’re ready to workout after your meal is to listen to how your body is feeling. To help reduce feelings or tiredness after eat, break your fast with light snacks that are packed with nutrients and provide energy such as dates, nuts, oatmeal and fruits. Remember you can have a bigger meal after you exercise.
Quick Tip 2: If you enjoy taking fitness classes, ask your local gym or fitness instructor if they can offer an exercise class from 10 pm to midnight. If you have small kids to care for, why not organize a late night exercise group and together pitch in on hiring a fitness instructor to come to you. Some gyms are 24-hours but most women-only gyms are not as they are located in grocery stores. Find out!
4. Drink plenty of water when beginning and breaking your fasts. To support hydration, the World Health Organization suggests males drink 3.7 litres of water (about 15 cups) and women 2.7 litres (about 11 cups) without exercise. With exercise, CanFitPro suggests drinking 250 to 500 ml of water one-hour before exercising, 125 to 250 ml every 10 to 15 minutes during exercise, and 500 ml for every pound of weight loss after exercise. Your doctor may be able to provide you with a better guideline for your body type. Because water helps to prevent dehydration, overheating and helps to increase metabolism, water is essential to having an effective workout.
5. Participate in exercise and physical activities in cooler conditions. If you live in a hot climate, try and exercise when it’s not too hot outside, preferably in the mid-afternoon, to prevent the body from overheating and feeling exhausted.
Quick Tip 3: If your job is physically demanding, see if your employer can arrange your work schedule at night or in the early evenings. Or, if you have school-aged children that are fasting and want to participate in gym/phys ed classes., speak to their doctor first about this. If they are cleared, ask their gym teacher to provide them with a low impact activity instead of sitting out. Again, let your kids know that if they feel weak or faintish, they should stop, tell the gym teacher immediately, and break their fast.
Wishing you all a healthy and meaningful Ramadan!
Sources:
- https://www.vox.com/2014/6/28/5849314/how-fasting-during-ramadan-will-affect-world-cup-players
- https://globalnews.ca/news/3515344/ramadan-fasting-exercising-tips/
- https://www.youtube.com/watch?v=u4Rr2P3_k80
- https://www.popsugar.com/fitness/How-Long-Should-I-Wait-Work-Out-After-Eating-29777118
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003623/
- https://www.ncbi.nlm.nih.gov/pubmed/26411111
- https://www.diabetes.co.uk/diet/ramadan-and-diabetes.html
- http://www.who.int/water_sanitation_health/dwq/nutwaterrequir.pdf
- https://www.healthline.com/health/how-much-water-should-I-drink
- https://www.livestrong.com/article/38833-water-intake-exercise/
How Do Me and My Family See The Keto-Diet?
My family and me have a history of bad relationships with food. It's true!
The cool thing about us, however, is that we can pretty much discuss our diets with each other, and we try and accommodate each other at family get-togethers (Thanksgiving, Ramadan, Christmas). The one thing we all agree on is that diet is supposed to be long-term, help you live longer, be nutrient-enriching, and enjoyable! Enjoyable is huge for me!
The Keto-diet is currently a topic amongst our family.
In fact, some members are currently on it to lose weight, reduce high blood pressure and sugar levels and get off medication. There is one family member, however, that has some serious concerns about it. That's my 85 yr-old grandfather who lives with me.
He became vegetarian about 9 years ago.
After his 2nd heart attack, he tried to avoid eating, except for on special occasions, added oil, fatty meat, refined sugar, and dairy. He was told after his 2nd heart attack that he would die without quadruple bypass surgery. Against the doctor's wishes, he decided to manage his condition with a change in diet and exercise. While this could have been the death of him, and he and my grandmother were scared about his decision, it's been keeping him alive and pain-free much of the time. Mind due, he still has health issues due to his lifestyle and is stubborn about seeing the doctor. And that it's not good either as routine tests can serve as a preventative measure for other serious conditions.
So back to this Keto-diet, it was a concern for him because of its promotion of fat and meat.
While the keto diet does suggest healthy fats, his concern is that the diet will eventually cause high cholesterol levels and heart disease. It reminds him of the Atkins diet that he tried and his arteries didn't do well on that.
For me, I'm open to considering new ways of eating as I do want to live a long and pain-free life too.
I'll often take bits and pieces of a diet that I think are reasonable and add them to my current one. For instance, I now take supplements like cod liver oil, B, C and D due to their health benefits and that you can't get certain B vitamins from some foods. Because of my experiences with weight fluctuation and my health condition, low-fat, low-carb/low-sugar, nutrient-rich foods, and moderation are what I try to stick too.
If you're like me and my family, divided but curious over the Keto-diet, here are 4 articles that helped me to understand it better:
1. Diabetes UK: https://www.ruled.me/type-1-diabetes-ketogenic-diet/
2. Harvard Health: https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089
3. Harvard School of Public Health: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/
4. Plant-based News: https://www.plantbasednews.org/post/watch-dr-dean-ornish-debunks-low-carb-ketogenic-diet
8 Ways To Prevent Exercise Injuries
By: S. Quadri, Fusion Cardio Toronto
When I first heard about Shari’s near death experience which was brought on by a tough workout (read here), my heart when out to her. All Shari was trying to do was improve her health through a challenging workout, but instead, she did the opposite.
While Shari’s story is an extreme example of an exercise-related injury, in Canada. 35 percent of injuries occurred during participating in some kind of sport or exercise (Statistics Canada). Of all injuries, sprains and strains were the most common and most injuries came from falls and overexertion (Statistics Canada).
To help you reduce your chances of an exercise-related injury, here’s a list of 8 questions and tips to consider before your next physical activity.
1. Are you ready to exercise?
• To find out if you’re ready for a specific physical activity program, speak to your doctor. You can also fill out the Physical Activity Readiness Questionnaire (here) first and then review it with your doctor after. While the process of being cleared for an activity may seem lengthy, it’s better to be safe than sorry. If pregnant, you’re often suggested to continue your exercise programs with modifications and not add in new activities. Or if you have a recent injury and are now clear for exercise, ask a physiotherapist for tips to prevent it from reoccurring.
Tip: If you have a new or reoccurring injury that is preventing you from exercising, physiotherapists are there to try and help you fix them.
In Toronto, kids and older adults are eligible for FREE physiotherapy. Find a center, here.
2. How’s your body feeling?
• Are you feeling dizzy? Faintish? A sharp pain? Unbalanced? If you’re feeling any of these symptoms before, during, or after a workout, immediately stop and sit down. Sometimes when you’re feeling faintish or dizzy, sitting down and taking deep breathes in and out can help. Sometimes having a snack can help if it’s due to a lack of caloric intake.
Tip: To be on the safe side, see a doctor immediately.
3. How’s Your Form?
• Performing a move correctly will help reduce injuries. When performing a new exercise, ask a trainer for tips on how to do it right. If you’re weight training ask your trainer for proper form and the appropriate size weights to use. If cardio training, ask for form and modifications on common exercises. When flexibility training, ask for modifications (standing, sitting, or laying down).
Tip: If you’re doing workouts alone, search for videos by popular fitness experts online or at your local library.
4. Do you stretch properly?
• Stretching properly and for the right amount of time can reduce injuries. To get the mind and body ready for a workout perform dynamic stretching (stretches with a bounce). To bring the mind and body back from the workout perform static stretching (a stretch with a hold). Dynamic stretching helps to increase the body temperature and heart rate and circulate the oxygen needed to create energy for the upcoming exercise while static stretching takes the body temperature and heart rate back down, recovers any oxygen loss, and is the best time to stretch muscles and joints. Keep in mind that stretching times depends on the length of the workout.
Tip: To learn how to perform cool down stretches in 5-minutes with Fitness Expert, Assata: Watch Here.
5. What are you wearing?
• Wearing the right clothing and shoes for your activity can help reduce injuries. When it comes to footwear, wear a pair of shoes that are meant for the specific activity. For instance, running shoes are meant for running while trainers are used for cross-training. Wearing running shoes in a dance class, for instance, may lead to you twisting your ankle as running shoes are made for forward motion and not lateral motion. Regarding clothing, for outdoor winter activities, you’ll want to dress it up to reduce the chances of getting hypothermia. In the summer, feel free to dress it down to reduce the chances of over-heating.
Tip: When looking for a shoe, think about what you’ll be doing in it. Speak to a sports physiotherapist, physiotherapist, or the manager of a sports store about the best shoe picks for your activity.
6. Are you drinking enough water?
Drinking plenty of water before, during, and after a workout, helps to speed up your recovery time. The faster you recover, the better it is for your body.
Tip: CanFitPro suggests drinking 250 to 500 ml of water one-hour before exercising, 125 to 250 ml every 10 to 15 minutes during exercise, and 500 ml for every pound of weight loss after exercise. Your doctor may be able to provide a better guideline for your body.
7. How often do you workout?
• To reap the health benefits of exercise, the World Health Organization suggest adults get in 300 minutes of moderate to vigorous activity per week and 150 minutes of vigorous intensity per week. Kids are encouraged to get in at least 60 minutes per day.
Tip: While these recommendations are put in place to benefit you, remember to go at your own pace and listen to your body.
8. How’s The Environment?
• Is it too cold? Is it too hot? Are there lots of objects around you? Are there trainers to help you? Choose to be physically active in a space that you are comfortable in. If it’s at home, make sure you’re able to breathe in and out easily and that there is enough room for you to move around in, free of objects. The last you want is to trip over an object and sprain an ankle.
Tip: If your home does not have ample heating and/or air conditioning, have a fan or heater on hand and put it on when you need it.
Last tip: Always listen to your body and never be afraid to ask for help. Because the better the body feels, the better the workout is.
Wishing you less pain and more gain!
This article was inspired by these life-saving sources:
1. https://www.active.com/fitness/articles/how-to-prevent-injuries-during-exercise
2. https://www.health.harvard.edu/healthbeat/10-tips-for-exercising-safely
3. https://calgary.worldhealth.ca/blog/9-ways-prevent-injury-exercise/
4. http://www.statcan.gc.ca/pub/82-624-x/2011001/article/11506-eng.htm
5. https://www.fitnessmagazine.com/health/injury/ways-to-prevent-injury/
6. https://www.webmd.com/fitness-exercise/features/water-for-exercise-fitness#1
7. http://www.who.int/dietphysicalactivity/factsheet_adults/en/
8. https://www.livestrong.com/article/263858-musculoskeletal-alignment-in-the-legs/
9. Vogel, Amanda, Canadian Fitness Instructor Specialist Certification Textbook, Canadian Fitness Professionals Inc., 2014.
How To Keep Your Kids Active This Winter
Kids Dance Class in Toronto, Winter Fest
In the winter, there are a variety of exciting outdoor physical activities to get your kids involved in. Kids, however, may find participating in winter activities more of a chore than a pleasure due to the cold weather conditions. And for parents, the costs associated with paying for winter apparel, equipment, and/or lessons for activities like hockey and skating, to name a few, can be a burden. The good news is that there is still a fun way to keep them active without all of the hassles.
Indoor Group Fitness Classes Are A Great Option
Group fitness classes are great for both parents and kids because there are a variety of options and price points to choose from, most take place after school or on weekends, and are held at a local community/health center, united church, library, or your child’s school. Talk to your child’s school’s office secretary or gym teacher about what’s available there. Depending on where you live in Toronto, some programs may be free and/or at low cost at community centers. In the chance that your child cannot get into the program they want, local libraries can help you search for free instructional books or videos on how to learn the activity that your child is interested in. They may also offer free craft programs to keep your little person’s hands, arms and creativity flowing.
How Me and My Instructors Are Keeping Kids Active
In an effort to encourage healthy active kids and physical creativity, we are offering affordable Girl’s Dance Fitness and Mom and Baby Fitness classes in both the Bloor West and The Annex. We also run free, safe, girl’s fitness programs in partnership with social and health centers across Toronto during certain times of the year.
To sign your child up for a class this winter, please view the schedule.
Making Winter Exercise Fun For Boys & Girls
On Saturday, December 16, Fusion Cardio Toronto was invited to put on an interactive group dance fitness class for more than 400 kids and parents at Flemingdon Health Center’s Winter Fest. To encourage the kids to join in, FHC staff and parents joined in to set an example. Within minutes of the music playing, the gymnasium was filled with little dancers and spectators.
Key highlights included how well the children overcame their shyness in a public setting and the number of boys on the floor.
For some tips on how to get your kids active this winter, read the latest blog on, how to keep kids active this winter.
Learn Your Cancer Risks With These Questionnaires
To learn your risks of certain types of cancer, visit: https://www.mycanceriq.ca/
2017 Fall E-News: Free Intro To HipHop & Vogue Fitness Class, Class Deals, Best Dance Shoes, Recipes & More…
http://mailchi.mp/d5940977fdab/free-intro-to-hiphop-vogue-fitness-class-class-deals-best-dance-shoes-recipes-more
Easy Pumpkin Pie Overnight Oatmeal (gluten-free, dairy-free, and refined sugar-free)
I come from a line of Brits. Not heritage wise but I’m a Brit. And Brits love their porridge (what we Canadians call Oatmeal). The great thing about Oatmeal is that it’s packed with iron, fiber, protein and is low in fat and sugar. Huffington Post has noted its impact on reducing high cholesterol, blood pressure, and sugar levels. To shake up your oatmeal this fall, try my overnight recipe.
Easy Pumpkin Pie Overnight Oatmeal (gluten-free, dairy-free, and refined sugar-free)
- 1/2 cup Oats (can by gluten-free steel cut or rolled oats)
- 3/4 cup liquid (cashew milk, rice milk, water etc)
- 1 teaspoon Chia or Flax seeds
- 1/4 teaspoon vanilla extract
- 1/2 teaspoon pumpkin pie spice (or a mix of cinnamon, nutmeg, ginger & cloves)
- 3 tbsp pumpkin puree (no sugar added)
- 1-2 tsp maple syrup/honey or ½ ripe banana mashed into pulp
Method: place all ingredients together in a jar and seal with a lid. Shake the jar well and place in the fridge overnight. Eat in the morning for breakfast or as a snack.
My Tip: I add in crushed vitamin C and D3 capsules to help build my immunity in the winter. Also, I like to sub the pumpkin for dairy-free cocoa powder to make it brownie-like. When it comes to the seeds, while both seeds above are said to be healthy, they should be used carefully as they are high in fat.
Test 2 Prevent - Type 2 Diabetes
According to the International Diabetes Federation, "Intensive lifestyle modification, involving the adoption of healthy diets and increased physical activity, remains the cornerstone for the prevention of type 2 diabetes."
To find out your risk of developing type 2 Diabetes, take their Test 2 Prevent test here: https://www.idf.org/type-2-diabetes-risk-assessment/
3 Reasons To Take Wedding Dance Lessons
Ann and Rod's First Wedding Dance in Toronto
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