7 Foods that Cure

7-foodsThe vast majority of foods with healing qualities work best in preventative roles and are most effective when consumed as whole foods.

Here’s a list of foods that you should add to your diet:

Beans: Beans are a great source of protein and fibre and are extremely filling. Studies
have shown that a diet rich in lean protein – about half from plant sources such as beans –
was found to lower blood pressure and ‘bad’ LDL cholesterol, and to cut the risk of heart
disease by 21%. Beans are also full of antioxidants and in some studies has been shown to
reduce the risk of colon cancer.

Berries: Strawberries, raspberries, and especially blueberries has been touted as great
sources for antioxidants. Blueberries have 2-3 times as much antioxidants as apples,
broccoli, spinach and many other fruits and vegetables.

Nuts: Nuts are a great source of protein and omega-3 fatty acids. They can also help to
lower LDL cholesterol. Walnuts have especially high levels of omega-3s, which reduce the
risk of hypertension and heart disease.

Grains: Research suggests that eating three daily servings of whole grains can reduce the
risk of heart disease by 25-36%, stroke by 37%, and Type 2 diabetes by 21-27%. Whole
grains include oats, whole wheat, brown rice, bulgur and bran.

Yogurt: Yogurt is the king of foods containing probiotics, the friendly bacteria that helps
fight illness and disease. Two recent studies suggest that eating yogurt significantly
improved a person’s ability to fight off pneumonia. Make sure the yogurt that you are
eating contains ‘live’ or ‘active’ cultures.

Fish: Many studies show that incorporating salmon into your diet reduces blood pressure,
lowers cholesterol, and helps prevent heart disease. New research reports that a higher
intake of omega-3s appear to preserve bone density. Try adding salmon, sardines,
mackerel, and tuna to your diet.

Cabbage: The American Association for Cancer Research presented a study in November
2005 that found Polish women who ate cabbage or sauerkraut four or more times per week were 74% less likely to develop breast cancer. Additional studies found that cabbage may also protect against lung, stomach and colon cancers. The secret ingredient seems to be sulforaphane, a phytochemical in cabbage that works by stimulating cells to eradicate
cancerous substances.

Some home food remedies:

Headache? Eat plenty of fish: fish oil helps prevent headaches.

Upset stomach? Eat bananas: they will settle an upset stomach. Ginger will cure morning sickness and nausea.

Bone problems? Eat pineapples: bone fractures and osteoporosis can be prevented by the manganese in pineapple.

Head cold? Eat garlic: clear up that stuffy head with garlic.

Diabetes? Eat broccoli and peanuts: the chromium in broccoli and peanuts helps regulate insulin and blood sugar.

Clogged arteries? Eat avocados: mono-unsaturated fat in avocados lowers cholesterol.

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Healthy Non-Sugar Snacks

healthy-non-sugar-snacksIt’s so easy to grab a sugary snack or a muffin on the go. In the theme of our October Sugar-Free Challenge, here are some healthier snack ideas:

• Fruit
• Veggies
• Hummus & carrots
• Nuts with fruit/veg
• Energy balls without sugar/honey
• Hard boiled eggs
• Cheese – reasonable size
• Celery with peanut or almond butter
• Popcorn
• Smoothie
• Plain yogurt with fruit
• Fruit & cottage cheese
• Roasted chick peas – give it a try!

What’s your favourite non-sugar snack? Comment below and let us know!

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Sugarfree October – Join the Challenge

sugar free red square grunge stamp on whiteBy taking on the Sugarfree-October Challenge and making improvements to your diet over an entire month, you could expect to experience any of the following:

- Lower risk for dental cavities (tooth decay)
- Reduced risk of some chronic diseases
- Lower blood pressure and bad cholesterol
- Keeping your brain sharp
- Reduced likelihood of Alzheimer’s Disease, dementia or depression
- Keeping your skin looking young and clear
- Breaking your addiction to sweet stuff
- Increased energy levels

So join us on this month-long challenge and get started on reaping some of these benefits!

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Free Turkey-Busting Workouts to Help Feed the Hungry


Annilou with just some of the donations received in the past!

Annilou with just some of the donations received in the past!

Ultrafit Bootcamp & its current members are inviting you to join in on bootcamp classes  from Oct 3-8 for FREE — just bring a non-perishable food item or a cash donation with you! We will donate it to the Greater Vancouver Food Bank to help those less fortunate this Thanksgiving. Join us for these “Turkey-Busting Workouts” and burn off those monstrous Thanksgiving calories ahead of time! These free turkey busting workouts are offered to non-current members only.

It’s our 6th year running this event and we anticipate a great turnout because folks enjoy working out with family, friends and friendly people. And because we’re supporting a great cause, the Greater Vancouver Food Bank Society. It’s a great way for us to give thanks for our health, our families, friends and good fortune, and help others who are less fortunate at the same time.

“This is our sixth year putting on free Turkey-Busting Workouts to help feed the hungry,” says Verge-Marion, “because Thanksgiving is such a wonderful family and friends holiday, and a time to show our appreciation for all we have, especially our health.”

Ultrafit Bootcamp is open to all Vancouver residents and their families and friends.

Class times:

Kitsilano: 6am-7:15am M/W/F, 6pm-7:15pm M/W,
6pm-7pm Tue & 9am-10:15am Sat
North Van: 6am-7am M/W/F

The cost of admission is a non-perishable food item or a cash donation, otherwise it’s completely free to everyone who wants a great workout with fun people.

All that we ask is that folks register in advance to the right so that we can be sure we have enough equipment on hand to accommodate everyone. CLICK HERE to register!

After you register, you will be emailed all the information you need to attend the bootcamp classes!

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Sleep Fun Facts #2

How is your September Sleep Challenge going so far??

Here are some more random fun facts about sleep for you to wow your friends with:

sleep 2- When infants are put to bed drowsy but not asleep, they are more likely to become “self- soothers,” which enables them to fall asleep independently at bedtime and put themselves back to sleep during the night.
- The body never adjusts to shift work!
- There are individual differences in the need to nap. Some adults and children need to nap. However, the majority of teenagers probably nap in the afternoon because they are not sleeping enough at night.
- Snoring is the primary cause of sleep disruption for approximately 90 million American adults; 37 million on a regular basis.
- Scientists still don’t know — and probably never will — if animals dream during REM sleep, as humans do.
- Some studies show promise for the use of melatonin in shortening the time it takes to fall asleep and reducing the number of awakenings, but not necessarily total sleep time. Other studies show no benefit at all with melatonin.
- One of the primary causes of excessive sleepiness among Americans is self-imposed sleep deprivation.
- According to the results of NSF’s 2008 Sleep in America poll, 36% of Americans drive drowsy or fall asleep while driving.
- According to the results of NSF’s 2008 Sleep in America poll, a surprising 34% of respondents reported their employer allows them to nap during breaks and 16 percent provide a place to do so.
- People who don’t get enough sleep are more likely to have bigger appetites due to the fact that their leptin levels (leptin is an appetite-regulating hormone) fall, promoting appetite increase.
- Rates of insomnia increase as a function of age, but most often the sleep disturbance is attributable to some other medical condition.

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