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Omega-3s are essential fatty acids and need to be consumed through food or supplement. They help with your heart and decrease cellular inflammation.


Omega-3s are primarily found in vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables, seafood, fatty fish and shellfish.


Omega-3s help with weight loss by stimulates secretion of leptin, a hormone that decreases appetite and promotes the burning of fat.


Omega-6 fatty acids are found in most vegetable oils, including sunflower, corn, and canola oils, as well as meats, such as chicken, pork, and beef


There is no need to supplement with Omega-6s because most people already consume Omega-6s in their day to day diet, so you don’t want to go out of your way to consume more of them because they will throw off your 3 to 6 ratio.


Omega-6’s are pro-inflammatory in cells so you want to have a good balance of 3s to neutralise the inflammation.


The omega-6s are also a critical fuel for reigniting sluggish mitochondria, the energy engines in our cells


omega-6s help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.


Omega-9s are a pro anti-inflammatory element and aren’t considered essential, so the body makes them as long as you are consuming 3’s and 6’s.


9s play a role in utilising fat as fuel.


During a day you should get a higher omega-3 consumption, if you are healthy, 200–500 milligrams of DHA and EPA per day is recommended.


Overall you want to consume 1000-2000 of Omega 3,6,9s. The best time is midday and before bed so you maximise the anti-inflammatory process.


If you have a hard time digesting Fish Oils, put them in the freezer. This will allow the pill to move further down the digestive chain before releasing the oils, this is also a great tactic to consume before bed, increasing your thermoregulation during sleep.


 
 
 

This Proats recipe is the perfect start to any morning- a big bowl of hearty oatmeal with lots of protein, fiber and topped with all the things you love!


I've been showcasing Proats for years and I wanted to show it now because it is high in fiber. Also They're creamy, delicious, and they keep me full for HOURS. What more can you ask for?

Also please hit the like button if you want more recipes like proats and hit the share button so your friends and family can see this recipe as well.

Here’s your Step by step instructions:

Step 1: Mix the oats and milk in a microwave-safe bowl. Place in the microwave for 2 minutes (keep an eye on them so they don't overflow towards the end).

Step 2: Mix in the protein powder, making sure there are no clumps left. The oats will thicken as they rest.

Step 3: Top with peanut butter, chia seeds, fresh or frozen berries, or anything else you love!

If you are not eating your proats right away, store them in an airtight container until ready to eat. To reheat, just heat in the microwave (if they dry out, add a splash of milk.


There you have it!

Super simple, tastes great, gets your protein up and fiber booming.


Remember to hit the like and share button before you go and Ill see you on the next episode of Nary’s kitchen.


Ingredients

½ cup quick oats

⅔ cup milk

½-1 scoop protein powder I typically use about 20 grams

½ tablespoon chia seeds

1 tablespoon peanut butter

¼ cup frozen blueberries



Mix the oats and milk in a microwave-safe bowl. Place in the microwave for 2 minutes (keep an eye on them so they don't overflow towards the end).

Mix in the protein powder, making sure there are no clumps left. The oats will thicken as they rest.

Top with peanut butter, chia seeds, fresh or frozen berries, or anything else you love!


Calories: 336kcal | Carbohydrates: 37g | Protein: 30g | Fat: 9g | Fiber: 4g


 
 
 

5-ways to get more greens in your life


It’s not just kids who don’t like eating vegetables.

Most adults struggle to get their daily greens requirements.

But eating more vegetables shouldn’t be a struggle!

These 5 strategies can help make getting more vegetables convenient, simple, and delicious.


Prep ahead of time.

Meal preparation can be time-consuming.

That’s why they offer pre-washed greens, pre-cut broccoli, and prepared vegetables.

The next time you are at the grocery store, look for the vegetable trays. Everything is done for you, easy to pick at and super easy to get your greens for the day.


Make an omelet.

An omelet makes a simple way to slip more vegetables into breakfast or any meal. Use organic, pasture-raised eggs and be creative.

Toss in some of the green vegetables you’ve sliced and diced.


Slip ‘em into smoothies.

Spinach for breakfast might elicit groans.

You can easily add some raw spinach or other leafy greens into your smoothie and disguise the taste with yummy ingredients like cacao nibs and almond butter.

Your kids and significant others will never know until you tell them!


Double up in restaurants.

Maybe your entree comes with broccoli and a baked potato.

Simple: Ask your server to skip the potatoes and add another green vegetable, which provides more nutrients and fewer calories!


Buy them frozen.

Frozen vegetables today are far tastier than the ones you might have grown up with.

New research says they might also be healthier than fresh ones. That’s because they are often picked at peak ripeness when they’re the most nutritious.

From bag to stove top, then mixed into your favorite dish.

Getting your daily greens isn’t as easy as it sounds, so I hope you can take one of these tips and start to work them into your daily routine.


Take care and I'll see you on the next episode of Nary’s Kitchen.




 
 
 

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