You really can’t go wrong with a recipe from Elana’s Pantry. If your bananas are ripening faster than you can eat them, then you should make this delicious gluten free banana bread – so easy to make and very forgiving if you like to deviate a bit. It’s a Lab favourite! We put all the items in a Vitamix to blend and sometimes add berries, flax seeds and nuts. It’s so tasty and easy to make that we thought we should share.

THIS IS NUTS!
Here’s a little something we thought we’d share with all you nut eaters out there. Maybe you already know this, but did you know that by soaking your nuts in water for a few hours before eating them will remove enzyme inhibitors which will allow the full nutritional value to be released, make the nut easier to digest, and remove Phytic acid? If you’re not soaking your nuts, think about all the vitamins and flavour you’re missing out on. Also, if you find that nuts are irritating your gut, this might be why. It’s not too late to start. Let the nut soaking begin!

IN A NUTSHELL, WHY SOAK YOUR NUTS:
Easier digestion
Reduces or removes enzyme inhibitors
Increases vitamin intake
Makes the proteins more absorbable
Better texture and flavour

HOW TO SOAK YOUR NUTS:
Place your nuts (and seeds) in a bowl or jar filled with room temperature water and cover with something that will allow them to breath (a towel or cloth would work). Let soak for 2-24 hours depending on the nut or seed – see soaking chart below. You will also need to drain and rinse the nuts/seeds 2-3 times depending on how long they need to soak – each time you do this, make sure you rinse them until the water drains clear. Once the soak time is up, you’re ready for a nut feast. You can store the extra “enzyme inhibitor” free nuts in the refrigerator for up to 3 days.

NUT SOAKING TIMES (HOURS):
Almonds: 8 – 12
Cashews: 2 – 3
Sesame seeds: 8
Sunflower seeds: 2
Walnuts: 4
All other nuts: 6-24

ENJOY YOUR NUTS!

During a recent First Aid course I was required to take, the course material included a small section on babies and toddlers. This included how to perform CPR, how to help a choking child, etc. During the choking part of the cirriculum the instructor asked the class what foods kids should NOT eat. Steak and hot dogs were the most popular answers due to the choking hazards, and also because meat isn’t good for them anyway, right?!?! When asked what the BEST snack food was for kids, the answer was unanimous. CHEERIOS!!! The instructor mentioned that it is very difficult for a child to choke on Cheerios because of the hole in the middle (I thought doughnuts was a better answer). She went on to say that this a great choice for kids because of the safety, and nutrition.

Cheerios have become synonomous with kids and breakfast/snacks. Why is this? In my opinion, there are 2 main reasons. Firstly, parents see every other kid eating them, so assume that this is just what kids eat. Secondly, they are extremely convenient to prepare. No chopping, slicing, dicing, baking, steaming, cooking, barbequing, heating, prepping. This is extremely appealing. Who wants to take the time to cut up some veggies (2 minutes), when you can grab a handful of Cheerios (5 seconds)?

We recommend giving kids a “whole food” breakfast rather than a “hole food” breakfast. Yes, it takes more time, but aren’t they worth it?

Baby Rat prefers to keep it simple. Her “go to” breakfast is Sunworks bacon, eggs, bell pepper, onion, spinach, and any other veggies we have in the fridge at the time (all Organic ingredients if possible, but definitely not a show stopper!)
Chop veggies, fry with bacon, pour in eggs, and scramble. Serve with glass of water. That simple!

We have tons of meal ideas/recipes for everyone in the family. Ask your coach if you need any help!

What a great weekend!! The Rats were out in full effect for the outdoor class on Saturday, and for the Sunday run. Many more of these to come this summer! May just started, did you sign up at The LAB yet? Get on it!

Highlights of the weekend:
-Paige takes first place in her age category at the Pump It Up 10k race
-Amber checks “5k run” off the bucket list
-Ben (14) pushes a sled that the “big kids” struggled with
-Kat with the fastest time of the day on the Saturday workout
-Jeff gets some color

Original Lab Rat, Paige WON her age group at the Pump It Up Run in Dinosaur Provincial Park on Saturday! Did we mention she also PRd her hang clean the other day at 120#!?!?!?! Paige has been with us since Day 1, and her dedication to everything she does in and out of the gym is second to none. Awesome work Paige!!!

Attention all LAB Rats,

Our good friends at CF Construction have just informed us that they are hosting a First AID class tomorrow morning in the gym.  This means that we are NOT having a class at The LAB tomorrow.  Instead, because the weather is going to be so awesome, we are moving it outside!  We will meet at the top of the stairs above the Curling Club in Crescent Heights at 10 AM (Corner of Crescent Road and 2nd St NW).  There is lots of parking in the area, and we will be easy to spot!  Remember the guy with the bright red hair??

It promises to be an awesome class.  Did we mention stairs?  See you there!!

10 Rounds for Time (5 rounds/partner), and only 1 partner working at a time:
Row 300m
10 Burpees
10 Farmer Walks (24kg/hand,16 kg/hand)
10 WallBalls
10 KBS (24kg/16kg)

As a noteable mention, Paige PR’d her hang clean at 120#. And……..it was from the high hang too!!! Great job Paige!!!

Sunday Run
Due to the great turnout last Sunday, we are doing it again this Sunday. Same time, same place. If you can’t/don’t want to run, bring your bike, skateboard, kangoo jumps, whatever!!! The weather this Sunday is going to awesome.

We are meeting Sunday at 8:30am in Bridgeland at Murdoch Park – Centre Avenue & Ninth Street NE (parking is off 9th street). And because some of us only do this for of the coffee afterwards, that’s the plan. See you Sunday!!!