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What's Happening at the Garage
Our first tip in our Eat Better series is to build each of your meals around a healthy protein package.  To understand this, check out the Better Blog.

This series will simplify nutrition and provide you with an actionable and simple 7 step program to eating better.  In the New Year, we will combine this guide with some very practical hands-on recommendations in an 8 week virtual workshop...stay tuned.

Following the latest guidelines from Dr. Bonnie Henry, we remain open for our 1:1 assessments following the best practices of physical distancing, masks and regular cleaning.  For all other visits, we are leveraging our virtual care platform.



 
Interesting Links
Next, we have something I am very excited about.  From the folks at Rouxbe comes Swich

"Become an amazing cook.  And make life delicious."

Swich helps you develop cooking skills tailored to your individual health goals, skill level, and food preferences.

  • 100% online.
  • 100% plant-based.
  • 100% free.
To sign up 
  1. Go to  http://swich.com (no "t")
  2. Enter invite code: wellnessgarage (all one word) 

I recently had the opportunity to do a webinar for the Institute of Personalized Therapeutic Nutrition (IPTN).  The topic was  "A Lifestyle Medicine Approach to Type 2 Diabetes Reversal - Developing Tools for Behaviour Change".  This talk was primarily aimed at health professionals but demonstrates the approach that we are using with our 4+2 Diabetes Reversal Strategy.

Video: "A Lifestyle Medicine Approach to Type 2 Diabetes Reversal - Developing Tools for Behaviour Change".
From the Blog
Build Your Meals Around A Healthy Protein Package
Our bodies are designed to use fats and carbs for energy and we have two different systems to manage the use and storage of these fuels.

When we eat proteins, they are broken down into amino acids - essentially the building blocks for new proteins.

These amino acids are absorbed into the bloodstream and distributed around the body to tissues that need them.

Dietary protein is predominantly used by our bodies for structure and function and not for fuel.  The most important functional molecules of the body - hormones, neurotransmitters, enzymes and antibodies are proteins, as are our structural components - muscle, collagen, connective tissue, and even cartilage and bone.


...Read more 
Exercise of the Week 

Getting Sore after a Workout - DOMS

 

DOMS (Delayed Onset Muscle Soreness) can sometimes happen after a hard workout. DOMS is not required to make progress, nor is it detrimental to your health. It can however be a pain in the glutes for some people. Training harder than normal, performing a new exercise, and trying new workouts are all reasons you might experience DOMS.

 

You can limit DOMS by easing into your training and starting with less volume (total work) and less intensity. If your workout calls for 4 sets of 10-12 reps to failure, try instead 1-2 sets of 10-12 reps with 3-5 reps left in the tank. Likewise if your workout calls for a 20 minute run and you are getting sore, try a 10 minute run with 10 minutes of walking and see how your body feels the next day. Increase the difficulty of the workout when your body is ready for it.

Recipe of the Week 

Vegan Rice Paper Rolls with Sriracha & Soy Sauce Tofu & Peanut Sauce

 

Roll up & dip these vegan rolls in sweet & spicy peanut sauce.  Eating fresh vegetables has never been so delicious!

Ingredients:

  • ½ red pepper, julienned
  • 1 large carrot, julienned
  • ⅓ -½ long English cucumber, julienned
  • 3 green onions, thinly sliced on a diagonal
  • small handful of baby spinach, gently bunched up and sliced thinly
  • ½-1 full recipe of Baked Sriracha & Soy Sauce Tofu (optional: double the marinade), chilled and cut into thin strips
  • sesame seeds
  • 6-9 rice papers (I used 22 cm papers)
 

 

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