Healthy and Delicious Raw Nanaimo Bar Recipe Without Refined Sugar – Perfect for Vancouver Island, Nanaimo Residents

by Veronique Rioux | Sep 19, 2016 | Recipe

If you have a sweet tooth but are trying to be more health-conscious, you’re not alone! Many people struggle with reducing their sugar intake. However, consuming too much sugar can lead to a variety of health problems, including weight gain, tooth decay, and an increased risk of developing type 2 diabetes.

Fortunately, there are ways to satisfy your sweet tooth without resorting to refined sugar-laden desserts. One option is to try making raw desserts using natural sweeteners. Raw desserts are made with whole, unprocessed ingredients and are typically free of dairy, gluten, and refined sugar.

One delicious raw dessert that you can try is a raw Nanaimo bar. Nanaimo bars are a classic Canadian dessert, named after the city of Nanaimo on Vancouver Island. The traditional recipe calls for a chocolate crumb base, a layer of vanilla custard, and a chocolate glaze on top. This raw version of the Nanaimo bar is made with all natural ingredients and no refined sugar.

Here’s the recipe:

Raw Nanaimo Bars

Ingredients:

Base Layer: Chocolate Crust

1 cup slivered almonds
1/2 cup soaked dates
1/2 cup unsweetened shredded coconut
1/4 cup cocoa powder
dash of salt

Middle Layer: Cream

1/4 cup coconut oil
1/2 cup soaked cashews
3 tbsp raw unpasteurized honey
a few drops of stevia
1/4 cup coconut milk
1/2 tsp vanilla extract

Top Layer: Chocolate Topping

1/2 cup soaked cashews
1/2 cup cocoa powder
1/2 cup coconut oil
1/4 cup raw unpasteurized honey
a few drops of stevia

Directions:

Place all the base layer ingredients into a food processor and blend until dough-like. Be sure to stop the food processor to scrape down the sides and process more.
Press the dough into an 8×8 inch baking pan, making sure to press down firmly.
Place all the middle layer ingredients into a food processor and blend until smooth. Again, stop the food processor to scrape down the sides and process more.
Spread the middle layer onto the base layer in the baking pan, making sure to spread it evenly.
Place all the top layer ingredients into a food processor and blend until smooth. Once again, stop the food processor to scrape down the sides and process more.
Spread the final layer onto the middle layer in the baking pan, making sure to spread it evenly.
Place the pan into the freezer for 1-3 hours.
Remove from the freezer, cut into bars, and serve.
Store the raw Nanaimo bars in the freezer.

By using honey and stevia instead of refined sugar, this raw Nanaimo bar recipe is a healthier option for satisfying your sweet tooth. Honey has numerous medicinal properties and can be used as a natural sweetener in many recipes. Stevia is a natural sweetener that doesn’t affect your blood sugar levels, making it a great alternative for those with diabetes or who are watching their sugar intake.

In addition to being a healthier option for dessert, raw Nanaimo bars also contain beneficial nutrients. Almonds are a great source of protein and healthy fats, while cashews are a good source of iron and magnesium. Coconut oil is high in healthy fats, which have been linked to improved brain function and heart health.

By incorporating raw desserts like these raw Nanaimo bars into your diet, you can enjoy a sweet treat without sacrificing your health goals.

Make sure you check the other recipes I have to offer you:

Raw Nanaimo bars - healthy desert- raw cake - Nanaimo

Find Your Perfect Personal Trainer in Nanaimo: The Ultimate Listing Guide to Certified Fitness Professionals

by Veronique Rioux | Sep 12, 2016 | Fitness

If you are new to working out, hiring a personal trainer can be a smart idea. Personal trainers are health and fitness professionals who can design safe and effective exercise programs tailored to your goals and fitness level. Whether you want to lose weight, build muscle, or improve your overall fitness, a personal trainer can help you achieve your desired results faster than working out on your own.

One of the benefits of working with a personal trainer is that they can ensure you perform exercises with correct form, which can help prevent injuries and maximize results. Additionally, they can provide motivation and accountability to help you stay on track and reach your fitness goals.

In Nanaimo, there are many personal trainers to choose from, so it’s important to consider several factors when selecting the right one for you. Some factors to consider include certifications, experience, personality, enthusiasm, appearance, cost, and package offers. You should also decide whether you prefer to work with a trainer at home, at the gym, or in a studio.

To help you make an informed decision, here is a list of personal trainers in Nanaimo:

Able Body Consulting, Germana specialized in functional training for people who are new to fitness want to improve their fitness or have a back injury disk or otherwise. She have been trained by Dr Stuart McGill back fit pro, who specializes in helping people w a totally damaged back. Her services are designed to support lifelong wellness through education, connecting clients with their ability to choose themselves as a life practice. I have 37 years of experience with a private studio.
Anytime Fitness – Anytime Fitness is a 24-hour gym in Nanaimo that offers personal training services. They have certified personal trainers who can design a personalized workout plan to help you reach your fitness goals.
Ballistic Strength Nanaimo, offer personal training and group class training facility located just 4 blocks from the Nanaimo Regional General Hospital. The owner and head coach is Solomon Macys, a competitive weightlifter since 2012, founder of the Nanaimo Kettlebell Club amateur bodybuilder, and former Provincial level wrestler. Private 1-on-1 sessions are geared to the individual based on their goals, but the predominant modality taught at Ballistic Strength is kettlebell lifting. Unlike traditional weightlifting, kettlebell sport is a cyclical power-endurance activity like rowing. Other training tools include clubbells, medicine balls, battle ropes, sled, tire and sledgehammer, gymnastics rings, dumbbells and barbells.
Body by Wiseman
Body Tempo Health & Fitness
Choose2be – With over 10 years of experience in the fitness industry, Choose2be is a highly reputable personal training service that offers one-on-one sessions and group classes. They offer customized training programs, nutrition plans, and goal setting to help you achieve your fitness goals.
CJ Martial Arts and Fitness – Certified personal trainer for 14 years, Cara Denney started her career doing rehab strength for icbc injurys and focuses on postual alignment and functional compound movments. Cara can travel to your home gym or create a routine in her bjj/kickboxing gym at 1722 bowen road. As a competitve kickboxer/ boxing fighter who loves mountain biking, snowboarding and skatboarding Cara loves to design sport specific routines. She is currently training for her first mma fight. With vast experience with all ages from beginners to experienced Cara Denney loves the variety of personal training. She offers Personal Training packages for general fitness, sport specific, training and ofcourse BJJ, kickboxing and selfdefense.
Equilibrium
Fit Core Health
Fitness World – Fitness World is a popular gym in Nanaimo that offers personal training services. They have a team of certified personal trainers who can help you with weight loss, strength training, and more.
Full on fitness – Personal Training, Small Group Training, Functional Fitness, Cardio Kick Boxing, Kettlebell and Sandbag training
Jump Start Outdoor Fitness – we provide the community with 10+ instructor lead group outdoor fitness classes each week throughout our beautiful locations in Nanaimo. Connect with nature and each other as you work out in a safe and controlled environment.
Heart Consulting Germana
Kasey Scott
Loaded Movement Academy
Orange Theory
Poseidon Sculpting – Leila is one of the top bikini competitors in Canada, and with a decade of practical, hands-on bodybuilding experience, there will be no doubt about whether your trainer actually knows how to get you the body of your dreams in the most effective and enjoyable way. She offers one-on-one personal training in her private gym for both men and women
Prime Performance
Return to Form Kinesiology and Pilates – offers Kinesiology services which include ICBC kinesiology services (with direct billing); kinesiology services which assess the individual and the sessions are focused on the clients needs such as injury recovery and designing strength programs to help the individual meet their goals, Pilates 1:1 sessions, semi-private sessions and small group (mat) is offered as well as small group strength and conditioning classes. Pilates equipment includes Core Align, reformer, tower, chair and small props. Personal training is also available as we have a variety of equipment to meet the individual needs.
Train Without Limit
Transition City Fitness Club is an online gym and project for social good based out of Nanaimo BC. – A team of wellness professionals alongside owner Dustin King work together to offer workshops, coaching, group classes, private lessons, online programs/competitions and events. The aim of the TCFC is to build community and bring people together for wellness related activities while helping individuals uncover a passion for fitness.
Wildehood Heath
Woodgrove Pines Clinic

When choosing a personal trainer, it’s important to consider factors such as certifications, experience, personality, enthusiasm, appearance, cost, and package offers. Research the different personal trainers in Nanaimo and schedule consultations to find the one that is the best fit for you and your fitness goals. Choosing the right personal trainer can make all the difference in achieving your fitness goals. Consider these factors when selecting the right trainer for you, and be sure to schedule a consultation to ensure they are the right fit.

Boost Your Metabolism: The Importance of Muscle Mass and Strength Training for Weight Management

by Veronique Rioux | Sep 8, 2016 | Fitness

Metabolism is a critical process that occurs in our bodies, responsible for converting the food we consume into energy. Even when we are at rest, our body requires energy to carry out basic functions such as breathing, growing, repairing, digesting, and circulating blood. This energy requirement is known as the basal metabolic rate, or metabolism. Several factors play a role in determining our metabolism, including body size and composition, gender, and age.

Factors that Determine Metabolism

Body Size and Composition The larger our bodies, the more calories we burn. This is because our organs require more energy to function, and we have a larger surface area from which to lose heat. Additionally, muscle tissue requires more energy to maintain than fat tissue. Therefore, the more muscle mass we have, the higher our metabolic rate.

Gender Men usually have more muscle and less body fat than women, so they burn more calories even when they are at rest.

Age As we age, our muscle mass decreases, and our metabolism slows down. This is partly because we tend to be less physically active as we get older, and our bodies lose muscle mass over time. This decrease in muscle mass means that our bodies require fewer calories to carry out basic functions, leading to a decrease in metabolic rate.

How Muscle Mass Affects Metabolism

One key factor in our metabolism is muscle mass. The more muscle mass we have, the more calories we burn, even when we’re not physically active. Unfortunately, there are many misconceptions about weight training, and some people are hesitant to build muscle mass because they believe it will make them bulky. However, gaining lean muscle mass is not easy, especially for women. It requires a significant amount of training and a high protein diet.

Maintaining and building muscle mass can have numerous benefits beyond boosting metabolism. For example, it can improve bone density, reduce the risk of injury, and enhance overall physical performance. It’s essential to take action to maintain muscle mass, as the average person loses approximately one-half pound of muscle per year after the age of twenty.

Strength Training for Metabolism Boost

While there are factors that we can’t control when it comes to our metabolism, such as genetics and age, we can take steps to increase muscle mass through strength training. By doing so, we can help our bodies burn more calories and improve our overall health and fitness.

Strength training involves using resistance to build strength, endurance, and muscle mass. Examples of strength training exercises include weight lifting, bodyweight exercises, resistance bands, and kettlebells. When done correctly, strength training can help increase muscle mass and improve our metabolism, leading to increased energy levels and better overall health.

If you’re unsure how to get started on your strength training journey, consider contacting a personal trainer or joining a group fitness class that focuses on strength building rather than cardio. Personal trainers can help create a personalized workout plan that meets your specific needs and goals, while group fitness classes provide the added motivation and support of exercising with others.

In conclusion, metabolism is a critical process that occurs in our bodies, responsible for converting the food we consume into energy. Several factors play a role in determining our metabolism, including body size and composition, gender, and age. Muscle mass is a key factor in our metabolism, and maintaining and building muscle mass can have numerous benefits beyond boosting metabolism. Strength training is an effective way to increase muscle mass, improve our metabolism, and improve our overall health and fitness. If you’re looking to improve your metabolism and overall health, consider incorporating strength training into your exercise routine.

Reasons Why You Should Incorporate Strength Training Into Your Workout Routine

by Veronique Rioux | Sep 5, 2016 | Fitness

Strength training is an essential component of any fitness routine. Incorporating activities like weightlifting, bodyweight exercises, and High-Intensity Interval Training (HIIT) can have numerous benefits for your physical and mental health. Here are ten reasons why you should consider adding strength training to your workout schedule.

Increases Your Metabolism

The more muscle you have, the more calories you burn, even when you’re at rest. So, by incorporating strength training into your fitness routine, you can increase your metabolism and burn more calories throughout the day.

Improves Your Health

Strength training can help you manage symptoms of chronic conditions like rheumatoid arthritis, back pain, diabetes, and obesity, allowing you to live a more independent lifestyle as you age. By improving your overall health, you can enjoy a higher quality of life and potentially avoid long-term health complications.

Boosts Your Immune System

Strength training increases the production of macrophages, the cells that attack bacteria, and helps you heal faster. Consistent exercise can also improve your immune system in the long term, helping you stay healthy and avoid illnesses.

Improves Your Appearance

By increasing your muscle mass, you can look lean and toned, and fit into your clothes better. Even if you have a thin frame, strength training can help you create beautiful curves and achieve the body shape you desire.

Controls Blood Sugar and Decreases the Risk of Diabetes

Strength training helps maintain a healthy weight, preventing long-term disease and decreasing the risk of diabetes. Aging people often experience a rise in their blood sugar because of the loss of muscle mass, but strength training can help prevent this.

Decreases Your Resting Blood Pressure

Strength training makes your heart stronger, so it can pump more blood with less effort. As a result, your resting blood pressure may decrease, lowering your risk of heart disease and stroke.

Improves Physical Performance

After a few weeks of consistent strength training, you’ll start seeing gains in strength and physical performance. As your nervous system adjusts to your new routine, you’ll become more comfortable with the exercises and start to notice improvements.

Decreases the Risk of Injury

When your body is stronger, more mobile, and flexible, your risk of injury decreases. Weight-bearing exercises can help strengthen not only your muscles but also your tendons and ligaments, making you less prone to injury.

Increases Your Lifespan

A study from Tufts University found that muscle mass was the top biomarker for longevity, even more than blood pressure or cholesterol. So, the more muscles you have, the better your chances of living a longer, healthier life.

Provides More Energy

When you’re stronger, you can handle more, both physically and mentally. You’ll be better equipped to deal with life’s stresses and challenges, allowing you to feel more energized and focused throughout the day.

Strengthens Your Bones

Resistance training can also strengthen your bones, reducing your risk of osteoporosis and fractures.

Improves Your Posture

Strength training can help improve your posture by strengthening your back, shoulders, and core muscles. This, in turn, can reduce the risk of developing chronic pain and injuries.

Elevates Your Mood and Reduces Harmful Stress

When you work out, your body releases natural painkillers and opiates, elevating your mood and reducing harmful stress. This can have numerous mental health benefits, including reduced anxiety and depression symptoms.

Helps You Sleep Better

Regular exercise, including strength training, can help you sleep better at night. This, in turn, can have a positive impact on your mood, energy levels, and overall health.

In conclusion, strength training is an essential component of any fitness routine,