EK Vitality Tip of the Week, Exercise & Healthy Recipe, News (Glencoe Minor Soccer)

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EK Vitality Tip of the Week, Exercise & Healthy Recipe
Submitted By Erika Meloche on Thursday, June 15, 2017
Week 3: Healthy Grocery Shopping Tips 

Here are a few tips to make your trip to the supermarket a healthier one! 
  1. Don’t shop when you’re hungry!  

  2. Shop mainly the perimetry of the grocery store - avoids the sugary cereals, pop, chips etc. located in the centre aisles.

  3. When choosing produce, pick fruits and vegetables most vibrant in colour, regardless of size.  These will contain more vitamins and nutrients compared to dull coloured ones.  

  4. Shop with a list - since you’re a pro at meal prepping (visit last post).  This will hopefully help eliminate last minute grabs.

  5. Don’t linger!  

  6. Choose foods with the least amount of ingredients and whose ingredients you can pronounce


Training Circuits


Complete the following circuit as many times as possible in 5 minutes - 5 minute AMRAP (as many rounds as possible)


25 Jumping Jacks

20 Bodyweight Squats

10 Pushups

5 Burpees


If you’re up for a challenge, complete 5 minute AMRAP again trying to beat the number of rounds in previous AMRAP.


Toasted Coconut & Chocolate Homemade Larabars

By Lauren at the Wicked Spatula





1 cup mixed nuts (ex. Brazil, walnut and almonds)

1 cup dates (ex. deglet)

1 cup toasted coconut

1-3 teaspoons cacao powder



  1. Toast the coconut in a dry pan over medium low heat just until golden brown along the edges.

  2. Add the pitted dates, nuts, and coconut to the blender or food processor. Add in desired amount of cocoa powder. I usually go with 2-3 teaspoons but some like them more coconut(y) than chocolatey.

  3. Pulse until all ingredients are minced. Turn on blend mode for about 1 minute or until it forms into a ball.

  4. Place the "dough" on a piece of parchment paper and mold into a square about 3/4" thick. Chill for 2-3 hours until firm. Cut into 10-12 pieces and store in the refrigerator.


 "EK Vitality is a mobile fitness business that provides private in home & group training in Glencoe and the surrounding areas.  For more information visit www.ekvitality.ca or email Erika at [email protected]"
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