Thurs Nov 22, 2018

OTM x 30

30sec work, 30 sec rest

1) Back Rack Lunges (155/105)

2) DB Push Press (50/35)

3) GHD sit ups

4) Strict Pull ups

5) Dual KB or DB Deadlift (32/24kg)



by Coach Courtney, RD

Slow down your eating to improve your health.

The benefits of slow eating include:

  1. Better digestion

  2. Easier weight loss or maintenance

  3. Greater satisfaction with our meals

Most people eat fast. Really fast. Even Registered Dietitians (*cough cough me!*). If you’re like me, you may find yourself neglecting to chew your food properly let alone savour it. A powerful habit Vitality Nutrition clients work towards is eating slowly. Eating slowly is simple but not easy! Busy, rushed, and distracted lifestyles can make eating quickly a tough habit to break. Yet learning to eat slowly is a powerful way to improve your health.

1. Improved digestion

Eating slowly assists digestion. Digestion starts before food enters our mouth! As soon as we see, smell, or think about food we salivate. Saliva moistens the mouth for easier swallowing and contains enzymes that break food down. Large bites of partially broken down food are difficult to breakdown in the stomach and enter the small intestines. These large particles of improperly chewed food can contribute to indigestion. Furthermore, the large particles of food are less accessible for optimal absorption of nutrients. Chewing food thoroughly can improve digestion and nutrient absorption! 2. Weight maintenance or loss

One of the most important benefits of eating slowly is that it gives your body time to recognize that you’re full.

It takes about twenty minutes from the start of a meal for the brain to send out signals of satiety. Try setting a clock at your next meal. Many people eat their meal much faster than 20 minutes! Overeating can occur if you don’t give your body the time to register that it no longer requires food. Eating slowly, on the other hand, gives your body and brain the opportunity to communicate. This makes it easier to eat the appropraite number of calories for your personal energy needs.

3. Feeling Satisfied Eating slowly is an especially helpful habit as we enter the Holiday season. Eating slowly also helps u