FemmFiit Fitness

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Take advantage of summer veggies while they're at their freshest! 🌽🍅🥒 Add some colour to your plate and enjoy the best flavours of the season.
Grilled Veggie Kabobs
A heart-healthy addition to your barbecue
This heart-healthy side is perfect for a patio picnic! Grill the colourful, flavourful kabobs on skewers or in foil. (To cook in foil, divide the vegetables in half, wrap and then grill for about 30 minutes or until tender.)

2 medium zucchini
2 medium yellow squash
2 red or green bell peppers, seeded
2 medium onions
16 cherry tomatoes
8 ounces mushrooms
2 medium ears corn
Nonstick cooking spray
Sauce

1/2 cup balsamic vinegar
2 tbsp mustard
3 cloves garlic, minced
1/4 teaspoon thyme
Directions
Rinse all the vegetables. Cut zucchini, squash and bell peppers into 2-inch chunks. Cut red onions into wedges.
Combine the cut vegetables with the tomatoes and mushrooms in a bowl.
Cut the corn into 1-inch pieces and cook in boiling water for about 10 minutes. Add the cooled cooked corn to the other vegetables.
In a small bowl, mix the vinegar, mustard, garlic and thyme for the sauce.
Toss vegetables in the sauce, and thread vegetables onto eight skewers. (If you use wooden skewers, soak them in water for 30 minutes before using.)
Before starting the grill, spray it with nonstick cooking spray. Place the skewers on the grill over medium heat.
Baste occasionally with extra sauce.
Grill for 20 minutes or until tender.

What's the chef whipping up? Cabbage roll casserole

Ingredients
2 tbsp (30 mL) canola oil
1 medium onion, diced
3 cloves garlic, minced
1 lb. (500 g) extra lean ground sirloin*
¼ tsp (1 mL) salt
¼ tsp (1 mL) ground black pepper
2 cups (500 mL) chopped cabbage
1 can (28 oz./796 mL) diced tomatoes
¾ cup (175 mL) long grain brown rice
1 cup (250 mL) sodium-reduced vegetable or beef broth
Instructions
In large skillet with lid, heat canola oil over medium. Sauté onions and garlic for about 5 minutes.
Add ground beef. Brown for about 5 minutes over medium-high heat. Season to taste with salt and pepper.
Add cabbage, tomatoes, rice and broth and stir well. Bring to a boil. Reduce heat to low simmer, cover and cook for 30 minutes or until rice is tender. If preferred instead, after bringing mixture to a boil, bake in oven-proof skillet with lid in 350°F (180°C) oven for about 40 minutes.

How To Choose the Right Type of Toothpaste
From whitening to sensitivity toothpastes, the best choice depends on your dental needs — but fluoride should always be part of the equation

Stand in the toothpaste aisle for more than a few seconds, and you’ll quickly realize you have options. Lots of them.

There are toothpastes for whitening, tartar control, sensitive teeth, gum health and more. All promise healthier teeth and a brighter smile. But how do you know which belongs in your cabinet?

“The most important thing to look for in a toothpaste is fluoride,” says registered dental hygienist Tenika Patterson, RDH. “Beyond that, choose a formula that addresses your specific oral health needs.”

What are the most common types of toothpaste?
Most toothpastes fall into a handful of categories. While they all help clean your teeth, some are designed to target specific concerns. Patterson walks us through the options.

Fluoride toothpaste
If there’s one ingredient dental professionals want you to look for, it’s fluoride.

“Fluoride is extremely important in toothpaste,” Patterson states. “It strengthens enamel and helps prevent cavities.”

Fluoride helps to:

Strengthen your tooth enamel
Repair early enamel damage
Make your teeth more resistant to acid
Reduce cavity-causing bacteria
For best protection, Patterson recommends choosing a toothpaste with fluoride and the American Dental Association (ADA) Seal of Acceptance. The seal indicates that the product has been evaluated for safety and effectiveness.

Whitening toothpaste
Whitening toothpaste can help brighten your smile.

How do they work?

Mild abrasives polish away surface stains.
Low levels of bleaching agents help minimize staining.
Other ingredients help prevent new stains from forming.
But whitening toothpastes have their limits: Some can make your teeth more sensitive the longer you use them. And your results may vary.

“Whitening toothpastes don’t change your natural tooth shade,” Patterson explains. “Instead, they brighten your smile by removing surface stains from daily habits, like drinking coffee or tea.”

The results are usually subtle and gradual. If you’re looking for a more dramatic tooth whitening, you may benefit from other DIY whitening products or a professional whitening treatment.

Sensitive teeth toothpaste
If cold drinks, hot coffee or sweet foods make you wince, choosing a toothpaste designed for sensitive teeth may help.

“Sensitivity toothpaste works in two primary ways,” Patterson says. “They numb the tooth’s nerves or plug microscopic holes in the teeth that lead to those nerves.”

Over-the-counter \(OTC) sensitivity toothpastes are often an effective first step. But don’t expect permanent results.

“You need to use it every time you brush,” she clarifies. “If you stop using it, the protective effects can fade and your sensitivity may return.”

If OTC sensitive toothpaste isn’t doing the trick, talk with a dental health provider about prescription-strength options.

Tartar-control toothpaste
Plaque is the sticky film of bacteria that forms on your teeth during the night and throughout the day. When plaque hardens, it becomes tartar.

No toothpaste can remove tartar. You need a professional cleaning for that. But tartar-control toothpaste can help keep plaque from hardening into tartar. Look for ingredients like pyrophosphates and zinc citrate to do the job.

Gum-health toothpaste
Some toothpastes are formulated to help reduce gingivitis (early gum disease) and support healthier gums.

These products often contain stannous fluoride, which helps fight bacteria linked to gum disease while also providing cavity protection.

“If your gums bleed when you brush or floss, talk with a dental professional about whether a gum-health toothpaste might be helpful as part of your overall oral care routine,” Patterson recommends.

Natural and herbal toothpaste
Natural and herbal toothpastes are designed for people who prefer to avoid certain synthetic ingredients.

Instead of ingredients commonly found in conventional toothpastes, these products often use botanical extracts, like neem, peelu, tea tree oil and aloe vera. Many are also free of sodium lauryl sulfate (SLS), which is what makes your toothpaste foam up when you brush.

These products are often designed to focus on natural plaque removal and soothing irritated gums rather than relying on stronger abrasives or synthetic ingredients, Patterson explains.

But it’s important to read labels carefully.

“Many toothpastes marketed as ‘100% natural’ don’t contain fluoride,” she says. “They may also omit artificial preservatives and other ingredients, so many natural toothpastes don’t carry the ADA Seal of Acceptance.”

If you’re considering making the switch, talk with a dental professional first, especially if you have active cavities, gum disease or a history of tooth decay.

Charcoal toothpaste
Charcoal toothpaste and activated charcoal powder have become trendy in recent years. These products claim to whiten your teeth and “detoxify” your mouth. But charcoal is abrasive, and dental professionals remain skeptical.

“There is little that suggests any benefit to using it,” Patterson cautions. “If anything, charcoal can actually damage the enamel layer of your teeth and lead to increased sensitivity in the long term.”

Because of the potential for enamel damage, charcoal toothpaste isn’t recommended for routine use.

How to choose the best type of toothpaste for you
The best toothpaste for you is the one that addresses your specific dental concerns while still providing fluoride protection.

Patterson recommends starting with two basic requirements:

Fluoride
The ADA Seal of Acceptance
From there, consider your goals:

Have sensitive teeth? Look for a sensitivity formula.
Want a brighter smile? Try a whitening toothpaste.
Struggle with tartar buildup? Consider a tartar-control toothpaste.
Have gingivitis or gum concerns? Choose a gum-health formula.
And remember: Even the best toothpaste is only part of the equation.

“Using a good toothpaste is an essential part of your daily dental care routine,” Patterson reinforces. “But it can only go so far. Keep up with regular brushing, flossing and dental visits.”

Try Circuit Training for a Fast, Flexible Workout
Circuit training combines strength and cardio exercises into one efficient workout

If your workout routine feels stale — or you struggle to find time to exercise at all — circuit training may be worth a look.

With circuit training, you combine quick bursts of aerobic and strengthening exercises into one continuous workout.

“The goal with circuit training is to keep moving,” says sports medicine specialist Jessica Tomazic, MD. “That continuous movement challenges both your muscles and your heart for a well-rounded workout.”

Here’s what you should know before jumping in.

How circuit training works
Circuit training involves moving through a series of exercises, called stations, with little or no rest between them.

The stations can be a mix of cardio and strength-training exercises. A typical circuit might include:

Cardio exercises, like running in place, jumping jacks and jump rope
Lower body stations, like squats and lunges
Upper body exercises, like push-ups, planks and bicep curls
Core workouts, like crunches and bridges
You perform one exercise at a time for a set amount of time (or for a certain number of reps) before moving to the next station. Once you’ve completed every exercise in the circuit, you repeat the sequence as many times as you like for the duration of your workout.

A full circuit workout typically takes about 30 minutes.

Types of circuit training
Some circuits emphasize cardio. Others focus on strength or athletic performance. Many combine all three.

“One of the biggest advantages of circuit training is its flexibility,” Dr. Tomazic notes. “You can tailor the exercises to your fitness level, your goals and the equipment you have available.”

Here are a few ways you can customize your circuit.

Strength-focused circuits emphasize resistance exercises such as squats, deadlifts, push-ups and dumbbell rows to build strength and endurance.
Cardio circuits use activities like jumping rope, cycling, running, rowing or jumping jacks to keep your heart rate elevated.
High-intensity interval training (HIIT) circuits alternate short bursts of intense stations with slower recovery stations.
Functional fitness circuits mimic everyday movement patterns with exercises that improve balance, coordination and mobility. That can include movements that encourage twisting, bending and lifting.
Sports-specific circuits target the skills and movements needed for a particular sport.
Bodyweight circuits use your own body weight instead of equipment (like dumbbells or kettlebells), making them easy to do at home or while traveling.
How to get started
Circuit training can be beginner-friendly, but Dr. Tomazic recommends easing into it.

Small, steady increases tend to be safer and more sustainable than trying to do too much too soon. As your fitness improves, you can increase the number of exercises, the amount of weight, the number of reps or the number of circuits you complete.

“I recommend starting by doing each station for just 30 to 60 seconds,” she advises. “As you build endurance, you can gradually add more.”

Here’s what Dr. Tomazic suggests:

Define your goal. Before you start, decide what you’re hoping to achieve. Do you want to improve your cardiovascular fitness? Build strength? Increase endurance? Lose weight? All of the above? When you know what you’re working toward, you can pick exercises to meet that goal.
Pick a handful of exercises. Choose four to eight exercises that target different muscle groups. For example, you might choose a lower-body exercise, an upper-body exercise, a core-building exercise and a cardio activity for a full-body workout.
Set a timer. You don’t need an hour-long workout to see benefits. Complicated and overly taxing routines are hard to keep up with. Shorter workouts done consistently will help you reach your goals.
Practice your form. Before you jump into your circuit, make sure you know how to safely complete each exercise. It’s tempting to move as quickly as possible, but quality matters more than speed. “Good technique should always come first,” Dr. Tomazic emphasizes. “Poor form increases your risk of injury.”
Circuit training benefits
Circuit training has become popular for good reason. Dr. Tomazic shares some highlights.

Time-saving
One of circuit training’s biggest draws is efficiency. Because you’re moving continuously between exercises, it can help you fit both strength and cardiovascular training into a single workout.

“If you’re short on time, a circuit training workout can be a great option,” Dr. Tomazic says.

Cardio boost
The limited rest periods keep your heart rate elevated throughout your workout. Over time, circuit training can improve your cardiovascular endurance and your overall physical fitness.

Build strength
A well-planned circuit workout challenges multiple muscle groups during a single training session.

Repeated resistance exercises can help improve strength. And because there’s no stopping between exercises, circuit training keeps you in constant motion, which helps build endurance.

Reduce workout boredom
Doing the same exercises over and over can feel repetitive, but circuit training keeps things moving.

“There’s a lot of variety built into circuit workouts,” Dr. Tomazic says. “Many people find that helps keep them engaged and motivated.”

It’s easier to push through exercises that aren’t your favorite when you know you’ll be on to the next thing in a minute anyway.

Adaptable
Whether you’re a beginner or a seasoned athlete, circuit training can be modified to meet your needs.

You can adjust the exercises, intensity, duration and equipment to create a workout that’s appropriate for your abilities.

Safety tips
Like any fitness training program, circuit training is safest when you approach it thoughtfully.

Dr. Tomazic offers this advice to help prevent injury:

Start slower than you think you need to. It’s easy to get caught up in the fast pace and do too much too soon. That’s a recipe for frustration, sore muscles and injuries.
Warm up before you begin. A few minutes of light movement can help prepare your muscles and joints for exercise.
Stay hydrated. Circuit training can be surprisingly demanding, especially when it includes cardio exercises. Drink plenty of water.
Listen to your body. Stop what you’re doing if you feel fatigued, dizzy, short of breath or you have chest pain. Forget that whole “No pain, no gain” mantra. Your body is waving the red flag. Pay attention to it.
Allow time for recovery. Rest days are still important, particularly if you’re doing high-intensity circuits.
Talk with a healthcare provider before starting circuit training or any new fitness program. This is especially important if you have a chronic health condition, are recovering from an injury or haven’t exercised in a while. They can help you design a circuit that will work best for you.

Strenght Training
In addition to cardio work, the ACSM recommends strength-building exercises twice a week.

As you age, strength training becomes more important for bone health.

“You lose muscle mass as you get older,” Dr. Chicorelli states. “People ask me all the time, ‘Well, I walk every day. Isn’t that enough?’ and I will respond, ‘That’s great for your cardiovascular health, but it doesn’t do as much for your strength.’ Strength training, weight training and jogging are impact activities that increase your bone health and decrease your risk for fractures.”

What about focusing on specific muscle groups, like your legs, chest, abs and biceps?

“Generally, it’s better to target one muscle group at a time,” advises Dr. Chicorelli. “So, each session, you should focus on one major group.”

That’s not a hard-and-fast rule, though. “Be patient and do what you feel comfortable doing,” she adds. “If you’re gardening, you’re going to be working on all your muscle groups. It’s still exercise.”