3 green smoothie recipes from the Rise T.O. Creators

If you leave in or around the GTA you should mark off June 13-15, 2014 on your calendars.  There is a really amazing 3 day event that is happening at the Evergreen Brick Works in Toronto.  The event is a “better living expo” called Rise.  I have had the pleasure of getting to know the creators of Rise, and see first-hand how a cleaner diet/lifestyle will change someone’s life.  I know these ladies will do a fantastic job with their event and I will definitely be heading down as there is an amazing line up of speakers, topics, vendors and food!

For the next few months leading up to the event I will be blogging some favourite recipes that Deanna and Shantell enjoy from some of the chef’s that will be participating with their event.

Please be sure to check out the RISE website HERE, and feel free to leave a review or comment!

To start this off here are 3 of their favourite green smoothie recipes which always are a delicious snack!  Enjoy! 

Parsley-Passion Green Smoothie (Blendtec)

1¹⁄₂   c water

1   c pineapple chunks

¹⁄₂  cucumber, cut lengthwise

1  banana

¹⁄₄  bunch of parsley, approximately ½ c

1   c ice cubes

Shamrock Shake by Doug McNish Raw Vegan Chef

1 cup nut milk

1 banana

2 tbsp agave

1/2 tsp spirulina

Dash raw mint extract

Green Monster Smoothie (Blendtec)

12   fl oz orange juice

1  apple, cored and quartered

¹⁄₂  banana

1   c kale

1   c spinach

1   c mango, frozen

1   c ice cubes

Escaping the Fog With Appropriate Concussion Management

Numerous online computer neurocognitive tests have emerged over the past few years in the field of concussion management.  Some practices/practitioners are utilizing these tests alone for concussion management, however these tests are only one small piece of what should be a more thorough management strategy.  These tests have been shown in numerous clinical trials and world-wide consensus statements to be unreliable as a stand-alone measure for concussion, but this has not stopped many schools and amateur sports leagues from spending thousands of dollars to have “baseline” testing.  The problem is, these tests are essentially a waste of time and money if this is all you are using.

Just Get a Pet... you will benefit!

This coming Sunday I will be taking my fur nephew Miles (above) for a fun run with about 350 other people at the Furry Friends 5km in Whitby ON.   This race has influenced me to write a post regarding the positive benefits of owning a pet, particularly a dog which can help to increase your health and vitality.  As a former dog owner myself, being around a selfless, spontaneous and at certain times mischievous animal can help boost your spirit at times when you need it most!

A Paradigm Shift in Endurance Athletes - stop masking the injury

Endurance athletes continually push their bodies to the limit, and in some circles those who can suffer most will be able to endure longer and have better results.  With high frequency and intense training this can lead to decreased recovery, pain and eventually injury.  To persevere, some athletes will pop NSAIDs (non-steroidal anti-inflammatory) such as Ibuprofen like candy.  In specific sports the prevalence of NSAID use among athletes has been reported as high as 90%. 

Bike to Run. Trying to limit muscle fatigue

Last summer I did a few adventure races and it wasn’t until my final race of the season when I quickly transitioned from the bike to the run that I really felt the fatigue in my quads. Here is a photo of that transition. 

Me, hiding the pain well

Ultra-marathons... Do you have what it takes?

I was first introduced to the concept of ultramarathons when I read Born To Run in 2011.  If you haven’t read this book it is a great story, and it will motivate you to get your ass off the couch!  More recently I have been inspired by the new television show Boundless, which got me thinking, what does it take to successfully complete an ultra.

Developing Good Running Posture. A starting point for new runners.

Training longer, harder and more frequently are what runners typically do to increase their speed and strength. You can supplement before and after a run and implement strategies to aid recovery, but what about while you are running. Are you conscious of what you are doing while you are running or are you trying to get from point A to point B as fast as you can, no matter what it takes? If there was a way to train smarter and not harder but still develop stronger muscles and improve your performance as a result, you would probably be interested right? Well there is a way and I’m going to tell you how.

Performance and Recovery: The pro’s and con’s of compression clothing in sport

Compression clothing is very popular in athletics and even I have recently been considering getting a pair of graduated compression socks for myself.  Graduated compression refers to the pressure of the garment decreasing as it moves closer to your heart.  In the lower legs for example, the compression would be highest around the ankle and decrease as the stocking moves closer the knee.  Compression was traditionally intended for impaired venous return, and for limiting repetitive sports injuries such as medial tibial stress syndrome (shin splints).  Healthy runners wear compression gear to improve performance and recovery.  Let’s look at a study published in the International Journal of Sports Physiology & Performance (http://www.ncbi.nlm.nih.gov/pubmed/23302134), and see what the research says.

Train for Length! My favourite eccentric exercises for hamstrings

Active individuals can sustain a variety of injuries to the hamstrings, ranging from a minor strain to a complete rupture.  Here are my three favourite exercises to help prevent hamstring injury and to aid in the rehabilitation of the walking wounded.

Are you still sitting on an exercise ball?

The trend of swapping your office chair for an exercise ball seems to be long gone.  However, many patients still ask me if it is beneficial to sit on an exercise ball rather than a chair.  An exercise ball is an unstable surface that in theory should lead to increased body movement which aids in the nutrition of your muscles and vertebral discs and increases the activity of your core musculature.  These proposed benefits are great but let’s find out if they outweigh the negative side effects.

Delicious Fruit and Oats Smoothie

This is so good!  I adapted a smoothie recipe from our detox.  It takes very little time to make and is highly nutritious.  Makes approximately 2-3 servings.   Enjoy!

Foam Roller... what is it good for?

Foam rolling has become popular in the last ten years.   Most gyms and trainers promote its use, while some athletes swear by it.  The proposed mechanism of foam rolling is to break down soft tissue adhesions, and to relax muscles, but do they actually accomplish that?

There are no clinical studies with solid evidence that support either mechanism, but I will do my best to summarize the proposed theories so you can understand what you are trying to accomplish while foam rolling.  I will also touch on other uses for your foam roller such as rolling pizza dough (kidding).