Jason Haug BHSc, Personal Trainer Ottawa

Interesting article about wheat...

2011-09-28T12:53:00.000-07:00

A friend forwarded me this article about wheat from McClean's magazine.
As an individual who is sensitive to wheat it was really interesting to read how food processing and environmental manipulation has modified how we process this food.
Great read! Well worthwhile!

http://www2.macleans.ca/2011/09/20/on-the-evils-of-wheat-why-it-is-so-addictive-and-how-shunning-it-will-make-you-skinny/

Preventing Disease and Reducing Stress Through Diet

2011-02-19T13:38:00.001-08:00

How a few simple dietary changes can greatly reduce your chance at developing disease

By: Jason Haug, BHSc, PTS, NWS

We live in age of convenience, where food is available in so many ready-to-go forms, from powder to liquid shakes to neatly packed frozen meals. Food has become so accessible that you don’t even have to leave your car to order, pick-up, and consume an entire meal! What’s the point of all this convenience food? The obvious answer is to reduce stress. What the average consumer may not know, however, is that choosing the wrong foods can actually cause more stress on your body . Everything you eat has to be taken apart and re-assembled into a form that your body can use. When you think of all the processing that occurs to our food supply, you begin to appreciate how hard your body must work to un-process all this processed food. It is important to think of your food as fuel rather than just food; your body would much prefer the premium fuel, and it will perform much better if you fuel it right!

The World Cancer Research Fund promotes certain recommendations for reducing your risk of cancer through diet. By eating five servings of a variety of non-starchy vegetables and of fruits, limiting your red meat intake to less than 500g (18oz) per week, limiting salt consumption, as well as avoiding sugary drinks, and limiting alcohol consumption, you can greatly reduce your risk of cancers such as colorectal cancer.

You can make healthier choices that are convenient as well. Preparing larger meals and freezing the leftovers can reduce your prep times for nights where it is not realistic to cook a meal from scratch [glass containers are best for freezing and heating]. Smoothies in the morning can be a great opportunity to squeeze in a few servings of fruits and vegetables. Try adding frozen broccoli to your blueberry and banana smoothies; the blueberries mask the flavour of broccoli, and adds a healthier punch to your breakfast. Having a plan for meals and snacks can help you portion your meals more appropriately and will save you money at the grocery store. Making simple changes to your nutritional program can make a big difference in your overall stress level, and greatly reduce your chance of disease. Remember that stress isn’t just the things that happen on the outside; fuel your body with foods as close to nature as possible to optimize your health and improve your quality of life.

-Jason Haug holds a Bachelors in Health Sciences with a minor in Business Administration from the University of Ottawa. He works as a Personal Trainer Specialist (PTS) as well as Nutrition Wellness Specialist (PTS) for the Active Health Institute, and integrated health centre in Barrhaven that hosts chiropractic, naturopathic, physiotherapy, massage therapy, and personal training services: www.activehealthinstitute.com

Calories, calories, calories

2009-11-20T16:26:00.000-08:00

The following is an excerpt of an article I wrote for the University of Ottawa's school paper "The Fulcrum". The article will be featured in next week's paper.

"“Calories are basically a measure of energy. When you read the nutritional label on the packaging of your foods, the calories section tells you how much energy that food is going to provide for your body. When you take in more energy that you burn off, your body will store that energy- often in the form of excess body fat. Different people need different quantities of calories based on their age, activity level, height, weight (or desired weight), as well as gender. Let’s do some calorie math to see how many calories you would need to burn to match the caloric intake of some of these high-calorie “delights”

When you eat a large container of fries, which is the equivalent of 820 calories, you would need to run at a 5 mph pace for 1 hour and 23 minutes, which works out to about 11 kilometers! That’s the same as jogging from the University of Ottawa campus to your local McDonalds... no, not the one on Rideau St., I am talking about the McDonalds on Carling Ave! After your 11K jog to McDonalds you will have earned your right to chow down on fatty fries.

While you are at McDonalds, why not pick up a Big Mac with those fries? At 540 calories, it would take you 1h 12 minutes of stair climbing to leave those burger calories in your dust... It may seem like a novelty doing the whole Rocky Balboa thing for the first four flights of stairs, but at the half hour mark you might consider ditching those two beef patties, special “Mac sauce”, iceberg lettuce, American cheese, pickles, onions, and the three part sesame seed bun for something a bit lighter... maybe order a smile from the McMenu, i hear they are free.

If you have the munchies, I would not recommend reaching for the greasy, grimy, salted excuse for a potato-based snack... yes the potato chip. Weighing in at 1242 calories for a plain bag of chips, it would take 5 hours of raking leaves to burn off all those calories... and I guarantee you that unless you live on a golf course, you are bound to run out of leaves! The reason I bet you can’t eat just one is because most potato chips are salted with sodium chloride (NaCl) instead of sea salt, which is an artificial form of salt that is devoid of all the trace minerals that you would naturally receive from sea salt. Your body’s appetite control centre is going to tell you to keep eating until you consume all these trace minerals or until you run out of room in your stomach... it is usually the latter not the former that finally turns off the urge to splurge.

I know that the sound of a venti mint mocha chip frappuccino blended coffee with chocolate whipped cream sounds like a little piece of heaven blended into a pretentious sounding cup ... but considering that it is filled with 590 calories - which would take an hour of snow shoveling to make up for - I’d rather give the $6.27 to the gullible kid next door to do my shoveling for me.”

Healthy Tips in Barbeque Nutrition

2009-06-19T18:00:00.000-07:00

I wrote the article for the July 2009 Capital Wellness Newsletter:

Healthy Tips in Barbeque Nutrition;
How to keep your health from going up in flames this summer
By: Jason Haug, PTS, NWS

Much like the fireplace we gather around with close friends and family in the wintertime, the barbeque has become the North American summer staple of social events. While surrounded by friends and family, the social aspect of eating can often devour any hopes we had for a successful nutrition plan- however; this does not have to be the case. The best way to avoid the “Barbeque Belly” is to equip yourself with some easy food preparation strategies that will allow you to sit back, relax, and focus more on the shoreline rather than your waistline.

The first, and most foundational strategy to any successful nutrition plan, is to focus on consuming mostly vegetables at each meal; at least half your plate! Barbeques are not just about the meats- they are about the fixings as well. A great way to kick off the main event is to serve salad prior to the meal. The best salads are ones that involve a great array of vegetable colours, from the deep, rich, dark greens in baby spinach, broccoli, and romaine lettuce to splashes of reds, oranges, and yellows found in tomatoes, carrots, and bell peppers. Many vegetables contain fat soluble vitamins A,E, and K, which require a bit of fat for absorption. By adding sunflower seeds, avocado, and/or a light splash of olive oil and balsamic vinaigrette dressing to your salad, you can ensure you are absorbing all these important nutrients. Traditional green salads are not the only fixings that offer a flavourful health advantage to your barbeque. Legumes such as beans, lentils, and chickpeas as well as pseudograins such as quinoa or wild rice can add a punch of fibre and protein to your barbeque survival plan. Legumes and pseudograins taste great mixed with vinaigrettes and/or the palatable citrus flavourings we have come to expect of the summer season.

When it comes to the meats themselves, North Americans tend to eat more than their fair share during a barbeque event. Try to limit meat consumption to 1-2 portions as outlined by Canada’s Food Guide. Each serving size of meat is comparable to the dimensions of a deck of cards. By using spices instead of sauces to season meats, you can also shave off empty sugar calories without losing flavour. Leaner meats, such as chicken, turkey, and fish, as well as wild game meat tend to offer more nutritional value than their beef and pork counterparts. Companies are also producing vegetarian alternatives to burgers that have a nut and/or bean base- also offering a better overall nutritional profile than the traditional beef patty. It is also important to note that buns and potatoes add a significant amount of calories to your meal. Wholegrain or gluten-free alternatives to buns as well as sweet potatoes instead of regular potatoes will offer a lot more nutritional bang for your buck.

Lastly, the area where most people struggle at barbeques is with the drinks. Alcohol contains 7 calories per gram with very few nutritional benefits. If you choose to consume alcohol, make sure you stick to light beverages with little to no added sugar and remember to consume it responsibly. Additionally, soft drinks and juices can also increase the sugar and calorie content of your meal. Juices from puree (not concentrate) as well as water are often the safest and most nutritionally sound options. Barbeque season should be a time to sit back, relax, and focus on the things that are important in life such as friends, family and good health- so make the best of your barbeques this summer!

-Jason Haug is a Personal Trainer Specialist (PTS) as well as Nutrition Wellness Specialist (NWS). His company, N.E.W. Training (Nutrition, Exercise, Wellness), works with companies to design and implement corporate fitness and nutrition programs led by quality personal trainers. For more information please consult his webpage at: www.newtrainingottawa.com

Strong Handshakes Lead to Strong Businesses

2009-06-19T17:56:00.000-07:00

I wrote the following article for the May 2009 Capital Wellness newsletter:

Strong Handshakes Lead to Strong Businesses;
How the success companies is dependent on the health of its workers

By: Jason Haug, PTS, NWS

Good first impressions are essential in demonstrating to your client what your company is all about. Most, if not all of these meetings, start with a simple hand-shake; an action that reveals more about character than one may think. A strong handshake is usually associated with confidence, sincerity, and professionalism - qualities that promote trustworthiness and an ideal work-ethic. Keeping in mind that 80% of all communication comes from non-verbal cues, the way in which you shake someone’s hand may be communicating more about your health and happiness than you might think!

Most of us prefer a strong, solid, handshake given from someone who exudes confidence and warmth. A large part of confidence comes from an individual’s perception of themselves and of the world around them. Those who keep active and are in good health are more likely to be confident and as a result, look and exude confidence to those around them. Exercise is a great foundation for anyone looking to improve themselves personally and professionally. A well balanced, consistent exercise routine, consisting of cardiovascular, resistance, and flexibility components has been shown to improve body image and self esteem, improve posture (and thus the ability to hold your head up high), increase muscle mass while lowering body fat, as well as reduce stress, increase resting metabolism, and, not to forget, increase the strength of your handshake. Working with a personal trainer is a great way to improve overall health and confidence. Not only are you provided with a quality professional that will design and manage your fitness and nutrition program for you, but you also have by your side a coach, motivator, and educator, who will keep your spirits high and maintain focus. It is through strong people that strong businesses are made, and strong businesses are those that contribute to the health, confidence, and motivation of their employees. When making an impression in the corporate world, keep in mind that the difference is in your hands!

-Jason Haug is a Personal Trainer Specialist (PTS) as well as Nutrition Wellness Specialist (NWS). His company, N.E.W. Training (Nutrition, Exercise, Wellness), works with companies to design and implement corporate fitness and nutrition programs led by quality personal trainers. For more information please consult his webpage at: www.newtrainingottawa.com

Your TRUE personal best: Respect your body :)

2009-03-17T07:11:00.000-07:00

In a lot of advertisements and television shows I am seeing a lot of myths propagated that the only way to get to your ultimate peak performance is by pushing yourself to the max all the time. The problem with this myth is that most people starting exercise need to follow progression in order to have the general conditioning for the intense stuff... We are seeing more and more middle aged men fall dead from playing high intensity hockey without taking the time to build up their general conditioning prior to hockey season....

If you want the real truth- most athletes follow a program design called periodization- a technique created by Tudor Bompa, a pioneer in the human kinetics field. Periodization allows for athletes to be at their best for competition season- it tapers their training schedule so that you are not burnt out when it matters...

The truth is that a balanced plant-based (based does not necessarily infer exclusive) diet, accompanied by a solid training routine that incorporates aspects of strength, endurance, flexibility is the best solution. Both the diet and the exercise should follow 3 key principles: BALANCE, VARIETY, and MODERATION... You need to calibrate your body to "good fuel" and stimulate your muscles in different ways to achieve your true personal best.

Feel free to contact me for more information at:
http://www.newtrainingottawa.com

Relating your body to a car....

2008-09-09T05:54:00.001-07:00

Just a few quick thoughts comparing how we treat our body versus how we treat our cars:

Like a car, we should consider what we consume as fuel- it is what will help us stay energized and ensure that we are able to keep moving throughout the day. Without proper fuel, we will eventually burn out.

Like a car, your body needs repair from time to time. People will often spend $500 to fix their transmission on their car, but will not even consider spending $300 on a diagnostic that could help prevent or eliminate a chronic disorder.

Like a car, you need to have regular tune-ups. Make sure that you remind yourself on a regular basis of your goals, review your eating habits, as well as ensure that your are meeting your exercise and sleep requirements.

Also like a car, make sure you tend to your appearance in terms of hygiene- brush your teeth (there have been correlations drawn between plaque decay and strokes) and shower regularly to prevent unwanted bacterial build ups.

Hope this helps everyone out this week!

Jason Haug
jasonhaug@newtrainingottawa.com
NewTrainingOttawa.com

Day One- Can-Fit-Pro Conference: Jump Rope Certification Level 1 - With Buddy Lee (US Olympian)

2008-08-25T07:02:00.000-07:00

Before I begin this latest blog entry, I would like you to see the following video, which introduces buddy lee and shows the potential of what Jump Rope training can evolve into:
http://www.youtube.com/watch?v=IWsKqA7FuV0

Buddy Lee was a US Olympian (1992 Team Member) and torchbearer at the 1996 Atlanta Summer Games. He was a professional Wrestler and Three-time Wrold Cup Medalist. He developed an incredible Jump Rope Training system that is applicable for most fitness enthusiasts as well as a cross-training method for high performance athletes.

I took the Buddy Lee Jump Rope Certification Level 1 class so that I would be able to teach others this incredible technique. I learned how to progress an individual through the 4 phases of Jump Rope training, which include: (1) The Preparation Phase, (2) The Intermediate Phase, (3) The Conditioning Phases, and (4) The Sports Training Phase. Once you become Jump Rope proficient, you will be able to acquire a wealth of other fun and entertaining skills such as the skier's jump, arm cross overs, and half twister.

Some of the research behind Jump Rope training prove that only 10 minutes is as effective as 30 minutes of jogging- which is ideal for those who are shorter on time but still want the full cardiovascular benefits of exercise. In addition to the cardiovascular benefits of Jump Rope training, research also indicated that it is a solid method for strengthening the arms, legs, knees, and buttocks as well as a great method of improving balance, coordination, speed, quickness, and reaction time. The American Heart Association has also endorsed this method of training in youth and claims that it is a great method for improving student performance.

For more information regarding Jump Rope Training and Buddy Lee, feel free to visit his webpage at:
http://www.buddyleejumpropes.com/

Feel free to contact me as well if you are interested in integrating Jump Rope Training as part of your program:
http://www.newtrainingottawa.com

Thanks so much!
Jason Haug
jasonhaug@newtrainingottawa.com
http://www.newtrainingottawa.com

New Training Blog!

2008-08-23T13:28:00.000-07:00

Hello everyone!

Welcome to my blog! I am very excited to be able to share this tool with you all. I just got back from the Can-Fit-Pro conference in Toronto, Ontario. I learned so much that I won't be able to fit it all in one entry! I hope to fill you all in on some cool fitness and nutrition trends, facts, and ideas. Keep checking back- I will try to update the blog at least once a week!

Thanks for checking in!

-Jason Haug
N.E.W. Training
www.NewTrainingOttawa.com