Nutrition Archives | MOVATI Athletic

Overnight Oats

NUTRITION

Mornings can be hectic, but a delicious and nutritious breakfast doesn’t have to be complicated. Overnight oats are the ultimate meal-prep hack—wholesome, satisfying, and ready to grab straight from the fridge. With just a few simple ingredients, you can create a creamy, flavor-packed breakfast that keeps you fueled for the day ahead. Whether you prefer classic flavors or fun mix-ins, this easy recipe is endlessly customizable. Say goodbye to rushed mornings and hello to a stress-free, delicious start to your day!

Ingredients:

1/2 cup of rolled oats

1/2 cup milk of choice (I used almond milk)

2 tbsp greek yogurt

1 tbsp chia seeds

2-3 tbsp maple syrup or honey

Toppings of choice (Examples: 1. Banana, cinnamon and pecan 2. Banana, strawberry and almond butter 3. Chopped dates, slivered almonds and coconut flakes 4. Strawberries and blueberries)

Mason jars (or any containers with a lid)

Directions:

Pour oats and chia seeds in jar
Pour milk of choice on top
Add greek yogurt into jar
Add sweetener of choice into jar
Stir mixture or add lid to mason jar and shake until all ingredients are combined. Taste to make sure it’s sweet enough for you and add more sweetener of choice if needed!
Add toppings on top of oats
Place in fridge and enjoy the next morning!

Recipe provided by https://www.withloveleena.com/overnight-oats-recipe/. Interested in learning more about MOVATI Nutrition? Book an appointment to speak with one of our Registered Holistic Nutritionists today

The Facts on Fasted Workouts

FITNESS

Pros and Cons of Weight Training on an Empty Stomach

Is it possible to exercise while fasting? This is a common question for those who fast during Ramadan and abstain from eating and drinking between sunrise and sunset each day. Commonly, we believe that food gives us energy and therefore it will be difficult to fast and exercise at the same time; although true, it’s still important to make time for physical activity and there are many benefits to fasted exercises.

WHAT ARE THE BENEFITS TO FASTED EXERCISES?

When you exercise while fasting, your muscles do not have as much sugar (i.e. glucose) to use as energy, so instead the body taps in to stored fat as an energy source. This causes the body to breakdown glycogen for energy and burn fat, which is controlled by your sympathetic nervous system (SNS) when activated by exercise and lack of food combined. Exercise and fasting together also yields acute increases in oxidative stress, which benefits your muscles. Fasted exercises have been known to trigger genes and growth factors, including brain-derived neurotropic factor (BDNF) and muscle regulatory factors (MRFs). These systems signal brain stem cells and muscle satellite cells to convert into new neurons and new muscle cells, respectively.

This means that exercise while fasting may help to keep your brain, neuro-motors and muscle fibers biologically young. This may go way beyond helping you to burn more fat and lose weight; it may help you to:

Turn back the biological clock in your muscle and brain
Boost growth hormone
Improve body composition
Boost cognitive function
Boost testosterone
Prevent depression

WHEN IS THE BEST TIME TO WORKOUT?

Generally, most people find it easier to exercise right before sunset as you can push yourself a little more knowing that you’re going to break your fast soon. Another preferred option is to wait one hour after eating to allow time for digestion and energy to increase. For most people, going to the gym in the middle of the day will be exhausting and will not allow the body to refuel properly. During the first few days of Ramadan, it is recommended to start off slow around 20-30 minutes as your body adjusts to the changes. Once you have tested your endurance and are more accustomed to the change, you can increase your time at the gym accordingly.

WHAT TYPES OF WORKOUTS ARE BEST?

Ramadan is not a time to push your limits and set new personal records. Instead, it should be

treated as a time to maintain fitness or if you are not accustomed to working out then it’s

better to engage in lighter activity’s such as walks, swimming, yoga, or stretching. Those

fasting should stick to strength training, resistance training and non-rigorous cardio.

CAN I STRENGTH TRAIN DURING RAMADAN?

For strength specific training, it is recommended to workout 2 hours before you break your

fast. This way, you can eat several times post workout to help your body refuel and recover

while maximizing your feeding window. For heavy lifting, it’s important to eat within

30-minutes after your workout and your meal should include fast-assimilating protein like

a protein shake.

HOW CAN I STAY HYDRATED WHILE FASTING?

During Ramadan, lighter cardio is recommended over rigorous cardio as you do not want to

lose water out of your system by over sweating. Staying hydrated is very important and can

be maintained by drinking water during the eating window. It is highly recommended to avoid

coffee and green tea and they are diuretics and will cause you to lose more liquid. It is

recommended to breakfast with dates, followed by two glasses of water. Thirst is often

confused for hunger and drinking water first can help prevent overeating. Aim to drink one

gallon of water and eating foods with high water content, like soups, watermelon, and salads.

HOW CAN I REFUEL MY BODY?

While Ramadan is a time for fasting, it’s also a time for indulgence. Those breaking their fasts

tend to give into cravings for unhealthy foods and overeat, causing weight gain. When break

ing fast, try having healthier options first and save the treats for the end of the meal. Aim to

eat healthy, whole and unprocessed foods 90% of the time.

Story Credit: Milad Emadi, Director, Performance Coaching , MOVATI Athletic

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming and improve your mobility and recovery by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

Gourmet Mushroom Risotto

NUTRITION

6 Servings

45 Minutes

Ingredients

2 cups Baby Bella (crimini) mushrooms, sliced

1 clove garlic, diced

2 cups arborio rice

1 tsp olive oil

3 tsp butter

2 shallots, minced

1 cup white wine

8 cups fat free vegetable stock or broth, or chicken stock

kosher salt and pepper

1/2 cup grated parmesan cheese

4 tbsp chopped parsley

Directions

Heat the stock in a small pot and keep on low heat.
In a medium size heavy saucepan, sauté garlic in 1 tsp olive oil. Add mushrooms, salt and pepper and cook 1 minute.
Add 1/2 cup of the stock or broth and let the mushrooms cook about 4 minutes. Set aside.
Add butter to the pan and set flame to medium-low heat. Add shallots, sauté about 1 minute.
Add rice mixing well until well coated and translucent, about 2 minutes.
Add wine, salt and pepper and mix well until it is absorbed into the rice.
Ladle 1 cup stock into rice and mix until all stock is absorbed, add another ladle, and continue adding and stirring until all broth is absorbed, about 20-25 minutes. You will know the risotto is done when the center of the rice is no longer white. Cooked risotto should be al dente and fully cooked, yet still somewhat firm to the bite.
Add mushrooms, parmesan cheese and parsley, mix well and serve

Nutrition

Amount per serving

1 cup

Calories: 333 kcal

Carbohydrates: 52 g

Protein: 11 g

Fat: 5.5 g

Saturated Fat: 3 g

Cholesterol: 12 mg

Sodium: 934 mg

Fiber: 0.5 g

Sugar: 3 g

Recipe provided by Skinnytaste.com. Interested in learning more about MOVATI Nutrition? Book an appointment to speak with one of our Registered Holistic Nutritionists today

Are Your Food Cravings Controlling Your Life?

NUTRITION

Cravings, often intense and specific desires for certain foods, can significantly challenge weight management and healthy eating efforts. These urges are frequently driven by emotional, psychological, and physiological factors. For instance, stress and hormonal imbalances can trigger cravings for high-sugar or high-fat foods as the body seeks quick sources of comfort and energy. Nutritional deficiencies, such as a lack of magnesium or iron, can also manifest as cravings, as the body signals a need for specific nutrients. Additionally, habitual consumption of certain foods can create conditioned responses, where the brain associates particular stimuli or emotions with the need to eat.

Managing cravings effectively involves addressing their root causes through balanced nutrition, stress management techniques, and mindful eating practices. By understanding and responding to cravings in a healthy way, individuals can improve their overall diet quality, support their weight management goals, and enhance their relationship with food.

Ready to become a member? Join MOVATI Today.

Already a member? Reach out to Kristy Whyte, Registered Holistic Nutritionist, to book a complimentary virtual information session and learn how working with a nutritionist can help you reach your health & wellness goals.

MEET LUCAS OUR “SHAKE MASTER” AT MOVATI NEPEAN

NUTRITION

Lucas, a Member Experience Associate at our Nepean club, is thrilled to have his Apple Crisp Protein Shake offered at ALL MOVATI locations and we’re excited to feature it during the month of October. It’s the perfect fall treat after a great workout.

From the shake master himself:

Working at MOVATI for the past 6 years has been an extremely fulfilling opportunity. With amazing coworkers supporting me every step of the way, I’ve felt more loved in my role as a Member Experience Associate.

My favourite part of my day is working at the MOVATI Café, where I speak with members and play a small role in making their days better.

I started working at MOVATI in 2019 after I got a co-op position as a student…little did I know this opportunity would turn into a full-time job at the best company I have ever worked for! I always enjoy getting to meet new people that I would not normally interact with. Our members make me feel truly blessed to be able to continue to brighten their days 1 shake at a time!

If it was up to me, I would never leave MOVATI Athletic. This is a very exciting opportunity to be recognized by MOVATI offering to promote my shake!

It is only fitting that the shake master gets his promotional shake sent to the masses!

Try one of Lucas’ shakes now at the MOVATI Café.

Reach out to Kristy Whyte, Registered Holistic Nutritionist, to book a complimentary virtual information session today and learn how working with a nutritionist can help you reach your health and wellness goals. kwhyte@movatiathletic.com

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

Turkey Rolls with Cranberry Sauce

NUTRITION

4 Servings

1 hour 10 minutes

Ingredients

1 ½ Extra Virgin Olive Oil

4 cups Baby Spinach

907 grams Turkey Breast

½ cup Goat Cheese (crumbled)

Sea Salt & Black Pepper (to taste)

½ cup Vegetable Broth

2 cups Frozen Cranberries (diced)

1 Navel Orange (juiced)

1 tbsp Raw Honey

Twine

Directions

Preheat the oven to 425ºF (218ºC).
Heat olive oil in a skillet over medium heat. Add baby spinach and sauté until wilted. Once wilted, remove from heat.
Use a meat mallet to pound the turkey breasts into a thin layer. This will make it easier to roll.
Place a large piece of parchment paper across your counter. Cut 8 long strings of twine and lay them in pairs across the parchment paper, about 1 inch apart. Place each turkey breast across two pieces of twine. Season the turkey with sea salt and black pepper.
Spread your goat cheese across each turkey breast leaving a 1/2 inch border all the way around. Add the wilted spinach. Roll up each turkey breast and tie the twine around it into a tight knot. Trim the excess twine and discard. Season with salt and pepper.
Add the broth to a baking dish to cover the bottom. Set the rolled turkey breasts inside. Cook in the oven for 35 to 45 minutes or until cooked through.
Meanwhile, start the cranberry sauce. Combine cranberries, orange juice and honey in a sauce pan. Place over medium heat and stir occasionally for about 15 minutes or the sauce thickens. Reduce heat to low and cover until ready to serve. Add a few splashes of water if the sauce becomes too thick.
Remove the turkey and let it rest for 10 minutes. Remove the twine. Slice into 2 inch thick medallions. Drizzle with cranberry sauce. Enjoy!

Notes

Get Creative: Roll the turkey with your favorite stufﬁng instead of spinach and goat cheese.

Keep It Simple: Reduce prep time by skipping the roll up, baking turkey breast on their own and serving the spinach and goat cheese on the side.

Nutrition

Amount per serving

Calories 372

Fat 10g

Carbs 16g

Fiber 3g

Sugar 10g

Protein 56g

Cholesterol 125mg

Sodium 340mg

Vitamin A 3033IU

Vitamin C 36mg

Calcium 80mg

Iron 3mg

Recipe provided by MOVATI’s Nutritionist Kristy Whyte. Interested in learning more about MOVATI Nutrition? Book an appointment to speak with one of our Registered Holistic Nutritionists today

Coconut Chocolate Bars Recipe

NUTRITION

12 servings, 1 hour 15 minutes

Ingredients:
1 ½ cups Unsweetened Shredded Coconut
½ cup Canned Coconut Milk
1 tbsp Maple Syrup
3 tbsps Coconut Oil (divided)
100 grams Dark Chocolate

Directions:

Line a small baking sheet or plate with parchment paper.
Add the shredded coconut, coconut milk, maple syrup, and 2/3 of the coconut oil to a food processor. Blend until a wet, coarse sand-like texture forms.
Form the coconut mixture into small bars approximately two inches long. Place the bars on the prepared baking sheet or plate and freeze for at least 30 minutes or until the logs are chilled and firm.
Meanwhile, melt the chocolate and the remaining coconut oil in a small bowl in 30-second increments in the microwave or by using a double boiler over the stove.
Using forks, carefully dip the coconut bars into the melted chocolate until completely covered. Allow any excess chocolate to drip off before placing the chocolate-covered coconut bar back on the baking sheet. Use a spoon to drizzle any remaining melted chocolate over the top of each bar, if desired. Place the bars back in the freezer for at least 15 minutes or until the chocolate has set.
Store the bars in an airtight container in the fridge or freezer until read to enjoy.

Notes:
Leftovers: Refrigerate in an airtight container for up to a week or freeze for up to three months.

Serving Size: One serving is approximately one two-inch chocolate bar.

More Flavor: Add vanilla extract or coconut extract. Add more maple to the coconut filling for a sweeter bar.

No Dark Chocolate: Use milk chocolate instead.

Recipe provided by MOVATI’s Nutritionist Kristy Whyte. Interested in learning more about MOVATI Nutrition? Book an appointment to speak with one of our Registered Holistic Nutritionists today

Back to School Snack & Dinner Ideas

NUTRITION

With kids going back to school in the next couple of weeks and schedules filling up with activities and obligations, having go-to snacks and meals the kids love and are easy to make becomes even more essential. Here are some easy, kid-friendly ideas for you to try in your littles’ lunches and for fast dinners.

Herbed Chicken Tenders with Honey Dijon

A healthier version of the classic chicken fingers that kids love and a great source of protein for growing bodies.

Nutritional Values (approximate per serving)

Calories: 333 cal

Carbs: 28g

Protein: 28g

Fat: 11g

Fiber: 4g

Sugar: 16g (Use less raw honey in dip for less sugar)

Chicken & Chickpea Pasta Salad

For those kids who love their pasta, this recipe uses chickpea pasta, a healthier option with more fiber and protein per serving than the white flour pasta varieties.

Nutritional Values (approximate per serving)

Calories: 383 cal

Carbs: 29g

Protein: 45g

Fat: 11g

Fiber: 7g

Sugar: 6g

Ham & Guacamole Pinwheels with Veggies

Protein and healthy fat help to stabilize blood sugar providing a more stable source of energy without the energy spikes and crashes associated with too much refined and processed carbohydrates.

Nutritional Values (approximate per serving)

Calories: 307 cal

Carbs: 27g

Protein: 22g

Fat: 13g

Fiber: 7g

Sugar: 4g

Strawberry Coconut Oatmeal Muffins

Great for busy mornings or in the lunch box for morning snack. These muffins are full of healthy carbs and brain boosting fats to keep kids minds fueled and ready to learn.

Nutritional Values (approximate per serving)

Calories: 164 cal

Carbs: 17g

Protein: 3g

Fat: 10g

Fiber: 2g

Sugar: 5g

No Bake Dark Chocolate Coconut Cookies

An easy and fun treat for the littles that is nut free, low sugar, contains good healthy fat and is full of antioxidant rich cacao.

Nutritional Values (approximate per serving)

Calories: 103 cal

Carbs: 8g

Protein: 1g

Fat: 8g

Fiber: 2g

Sugar: 3

6 POWERFUL PRE- AND POST-RUN SNACK RECIPES

NUTRITION

How we fuel our bodies has a direct correlation to how we perform as athletes. Here are 6 powerful pre- and post-run snack recipes.

Fueling around runs can be tricky. Energy levels need to be optimal, and digestion needs to be on point to help ensure the run goes well. Nutritionally, a pre- and post-run snack can help optimize performance and set the body up for success. Experiment with these three pre-run and three post-run snack recipes for optimal fueling.

Pre-Run Snacks

Fueling is an extremely helpful tool for optimizing energy levels, boosting performance, and ensuring the body doesn’t fizzle out too soon. When thinking about crafting snacks pre-workout, carbohydrates are the most important macronutrient of the three (the other two macronutrients are fats and protein), because they provide the body with the quickest source of energy. Running is a cardio-based form of physical activity that burns through the body’s glucose (or carbohydrate) stores.

When you eat your pre-run snack is just as important as what you eat. Giving the body adequate time for digestion is imperative because we don’t want to get caught with side cramps, an upset stomach, or feeling weighed down by our food when going out for a run. Use these three pre-run snacks below (one for 2+ hours, one for ~1 hour, and one for under 30 minutes pre-run) as ideas.

Peanut Butter Banana Sandwich (for 2+ hours pre-run)

2 slices whole-grain bread

1 sliced banana

2 Tbsp peanut butter

Pro Tip: Try it panini-style

Why is a peanut butter banana sandwich an ideal pre-workout snack for 2+ hours pre-run? If given the digestion window of two or more hours pre-run, a peanut butter banana sandwich provides the body with slow-digesting carbohydrates (which are a good source of fiber) and healthy fats. This powerful combination helps ensure balanced, sustained energy levels and gives the body enough time to digest without inducing a stomachache.

Chocolate Banana Smoothie (for 1-hour pre-run)

1 frozen banana

1/2 cup non-fat (Greek) yogurt

1 Tbsp cacao powder or cacao nibs

½ cup milk of choice

*Note: You can swap for plant-based milk and yogurt options.

A balanced smoothie will similarly provide the body with quick digesting carbohydrates with a little bit of bonus healthy fats to sustain energy levels throughout the run. Because smoothies are blended, they are easier on the digestive system. This is helpful for a shorter pre-run time window, making this the perfect option for when you have about an hour before you head out.

Homemade Granola Bar (for 30 minutes or less pre-run)

2 cups rolled oats

½ cup slivered almonds or coconut (optional)

½ cup honey or maple syrup

2 Tbsp peanut butter

1 tsp vanilla extract

1/8 tsp sea salt

Mix well and press on a lined cookie sheet. Refrigerate for at least one hour before cutting.

If time is limited and there isn’t enough of it to allow the body to digest a larger quantity of food, experiment with opting for something small that is ideally composed of mostly slow-digesting carbohydrates.

A granola bar is a perfect on-the-go option that is equally delicious and nutritious. You get bonus points for a homemade version (plus, this allows you to customize according to flavor preferences) but any packaged granola bar is a quick and easy option.

Post-Run Snacks

After you’ve successfully completed your miles, don’t forget to refuel your body, specifically the muscles that get broken down during running. After physical activity, your glucose stores are depleted, and muscle tears have been made. Fueling appropriately post-run allows you to rebuild muscles and come back better and stronger for your next run.

When thinking about the three main macronutrients (carbohydrates, fats, and protein), protein is most important post-run because it is made up of amino acids, which are the building blocks of muscle.

When crafting your post-run snacks, ask yourself where the source of protein is to help ensure adequate refueling.

Try these three post-run snack ideas for after your next run.

Berry Parfait

1 cup Greek yogurt

½ cup mixed berries

½ cup granola

¼ cup walnuts

Cinnamon to taste

Drizzle of honey

Post-run it is important to include a high-quality source of protein to feed your lean muscle mass. A berry parfait includes Greek yogurt, which contains ~15 grams of protein per 5.3 oz serving. It is also easy to whip up in under five minutes. And it’s delicious and nutritious!

If you have a dairy sensitivity or you’re looking for a lower calorie option, you always swap for a plant-based yogurt option.

Fancy Avocado Toast

2 slices whole-grain bread

½ avocado

2 eggs

¼ cup sliced cherry tomatoes

Drizzle of balsamic

Sprinkled with hemp/sunflower seeds (optional)

Avocado toast can be a nice post-run snack, but the key is to include the eggs for the protein component. Switch up how you prepare the eggs to maximize variety (fried, poached, scrambled). If you prefer a vegan option, add some sautéed tofu on the side.

Vanilla Protein Shake

1 frozen banana or 1 cup frozen berries

2 Tbsp chia seeds

1 scoop vanilla protein powder

½ cup Greek yogurt

Milk of choice to blend

A protein shake is a quick on-the-go option for when you are busy running from your run (no pun intended) to work or your next commitment. Adding protein powder and Greek yogurt gives the muscles some bonus protein so this vanilla protein shake may be a nice option if you need a quick snack after a long run.

Overall, pre-and post-run nutrients are crucial for aiding performance and for optimizing runs. How we fuel our bodies has a direct correlation to how we perform as athletes. If we put in premium nutrients more often, chances are that we will run better, faster, and stronger.

Why Diets Don’t Work

NUTRITION

The statistic often cited regarding diets is that approximately 95% of diets fail. This means that the majority of people who lose weight through dieting regain the weight within one to five years. Read below to learn why diets tend to fail.

5 Reason Why Diets Don’t Work

Unsustainable Restrictions

Many diets involve severe calorie restriction or the elimination of certain food groups, which can be difficult to maintain over the long term.

Metabolic Adaptation

When caloric intake is significantly reduced, the body may enter a state of metabolic adaptation, lowering its metabolic rate to conserve energy, which can hinder weight loss efforts and promote weight regain.

Lack of Behaviour Change

Diets often focus on short-term changes rather than long-term behavioural modifications. Sustainable weight loss typically requires lasting changes in eating habits and lifestyle.

Psychological Factors

Dieting can sometimes lead to feelings of deprivation, which can trigger overeating or binge eating behaviours once the diet ends.

Social and Environmental Influences

Social settings and environmental cues can heavily influence eating behaviours, making it challenging to stick to restrictive diets.

Emotional Eating

Many people use food as a coping mechanism for stress, anxiety, or other emotions. Diets that don’t address emotional eating patterns are less likely to succeed in the long run.

What Should You Do Instead of Dieting?

These factors underscore the importance of individualized, sustainable approaches to nutrition and weight management, which is where the guidance of a nutritionist can be invaluable. At MOVATI Athletic, all members have access to a Registered Holistic Nutritionist to receive personalized coaching and planning.

Ready to become a member? Join MOVATI Today.