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This Week:
  • A Word From Our Founder: The "low Hanging Fruit" Of Immune System Fortification
  • News & Updates: It's Not Too Late! Register For BA Hunger Games Fitness Challenge
  • The Goods: Ryan Goes Live With Jelena Mrdjenovich!
  • The BA Blender: Delicious & Simple Homemade Nutrient Dense Protein Bars
~ A WORD FROM OUR FOUNDER: Immune System Fortification  ~
These days we are all bombarded with information on the "best practices" for immune support and staying healthy during these days of dealing with COVID-19.  I have faith that you all have the ability to filter out the noise and focus on what really should be the focus - the low hanging fruit.  I'm of the opinion that as a rule we all could spend a little more energy on the simpler things that really should be a focus daily for optimizing our health, these strategies I call "low hanging fruit" because they are daily behaviours that really move the needle when it comes to overall health - which coincidentally have very beneficial upside when it comes to immunity and your bodies ability to fend off pathogens and deal with viruses.

Protect Your Gut: 3 important strategies.

1) Reduce refined / processed sugars including alcohol.

It has been well researched to what extent sugars can deleteriously effect our health status.  What I would like your take away from this is to understand that refined sugars have a fairly radical inflammatory impact on our body as a whole, and studies have shown how your white blood cells behaviour can be negatively impacted.  For those that aren't familiar, the role of the White Blood Cell is to 
create antibodies to fight against bacteria, viruses, and other potentially harmful invaders.
Excessive alcohol consumption and its effect on our immune system has been examined extensively.  We know it disrupts immune pathways and impairs its ability to defend against infections.   

2) Reduce anxiety/stress.

When stress creeps in it can increase your susceptibility to illnesses.  When your body is under attack from stress, it triggers a response that impacts hormones in a manner that depresses the immune system, leaving the door open to invaders.  If kept unchecked and remains chronic, recovery from illnesses are also negatively impacted. 


3) Take pre/probiotics and eat fermented foods.

Ingestion of vibrant probiotics, especially those contained in fermented foods, is found to cause significant positive improvements in balancing intestinal permeability and barrier function.  Our guts control and deal with every aspect of our health, especially the immune system.  There are many companies that offer supplemental probiotics (
SEED is one that I believe is doing a lot right), but foods that have been fermented in a traditional manner such as kimchi, yogurt cultures, kombucha, sauerkraut can do your gut microbiome a lot of good.   

Prioritize Your Sleep.  


Sleep is considered an important modulator of the immune response.  Thus, a lack of sleep can weaken immunity, increasing organism susceptibility to infection.  Cytokines are proteins that your immune system releases when you sleep to regulate immune and inflammatory responses.  Inadequate sleep (especially chronically) decreases the production of these cytokines and can lead to chronic, systemic low-grade inflammation.  To tie this into the importance of gut health, inflammation is a significant cause of leaky gut (increased intestinal permeability) and plays a major role in compromised immunity.  Bottom line, maintain good sleep hygiene.  7-8 hours of uninterrupted quality sleep every night for the average adult, 9-11 for school aged children, and 8-10 for teenagers is generally recommended.  

Supplement Strategically.

Adding or increasing doses of certain micronutrients can help support your immunity and general health.    

Vitamin C:  Vitamin C contributes to immune defence  by supporting various cellular functions of both the innate and adaptive immune system.  I wanted to share this article as I found it an interesting study on vitamin C and as it's so current, and relevant, I'll be keeping my eye on the results.  Because I know people will ask, Allison and I supplement 4-5g Vitamin C daily.  
 

Vit D:  I find this little micronutrient elusive for those of us living up in the Great White North.  Our days are seasonally shorter, and in many areas fairly grey (though we here in Alberta we enjoy more annual sunny days than anywhere in Canada - Calgary being heralded as the sunniest with 333 days of sun annually).  Vitamin D is unique because it can be made in the skin from exposure to sunlight, but can be supplemented orally as well.  Its role in a robust and healthy immune system is significant, and studies have shown it to make a positive impact on viral infections.  My wife and I supplement D3 to the extent of 5000IU daily as a minimum.  My advise would be to get your serum levels checked and supplement accordingly.  

My supplementation profile is quite robust and it would take more then just this short newsletter to break it down with full explanation, but stay tuned as I dive into this topic in future editions :)

 Big Love,


~ Ryan

Words From Our Clients

 

If you are looking for educated trainers who live, breath and dream fitness- A gym that makes you feel like family, and a team that motivates and inspires- Then look no further.


~ Jason and Lia ~

~ NEWS & EVENTS: Body Architects Hunger Games Challenge is underway!!  ~
Body Architects Hunger Games Challenge is now underway!  

This challenge has already blown up to more than 110 participants in the 4 Districts in just 12 hours!! 

Don't fret if you haven't signed up yet, now the recruiting for Districts has begun!  Below is the original registration instructions, have a read, and jump on board! 


You will be divided into districts upon sign up and will work together with your fellow tributes to win the games!
 

On the Sunday night of every week we will be releasing the upcoming weeks challenge.  Work your hardest and complete each challenge to the best of your ability to earn points for your team. 

We as the game makers and the Capitol will be dropping handicaps and changes to the challenges as we see fit so beware and you’ve been warned! 

We will be using our very own Body Architects App to track your progress, if by the end of each week you have not posted your scores they will not count towards your district total.  You are more than welcome to post multiple scores per week to help better your districts overall score.

Keep your eye out for more details to follow! 
 
“Happy Hunger Games! And may the odds be ever in your favor.”
 
~ THE GOODS, NEWS AND UPDATES: Ryan Sits Down With Featherweight World Champion  ~
BIG ANNOUNCEMENT! 
 
Ryan Goes Live With:

Current WBC/WBA 
Featherweight WORLD CHAMPION
Jelena Mrdjenovich !!

Thursday, April 16th.
2:30Pm GMT

If you don't already follow us on Instagram, click HERE to take you to our page.  

CLICK HERE TO FOLLOW US! 
THE BA BLENDER ~
Recipes for Performance & Longevity 
Homemade no bake protein bars - vegan, gluten free, low sugar, nutrient dense!      
What you’ll need: 
 
Base: 
  • 1 1/4 cup oat flour (blend gluten free oats in a blender to make oat flour)
  • 1/2 cup plant based vanilla protein (we love Sunwarrior brand)
  • 1/2 cup nut butter (we used almond butter, make sure no sugar added, just nuts) 
  • 1/3 cup unsweetened almond milk (or other non dairy milk) 
  • 1/3 cup maple syrup 
  • 2 Tbsp ground flax seeds 
Topping: 
  • 1 Dark chocolate bar (approx 100g) 70% or higher cacao content (we used 85%), broke into pieces
  • 1 Tbsp coconut oil 
  • Pinch of sea salt (optional)
Directions:

Mix all base ingredients in a large bowl until a dough forms. Depending on the consistency of your nut butter (you want it runny) you may need to add a little extra almond milk or oat flour depending if too dry or too wet respectively. Line a 9x9 pan with parchment paper. Pour dough in and press down with clean hands. Put chocolate pieces with coconut oil in microwave safe dish and microwave, stirring every 20 seconds until fully melted. 
Poor melted chocolate on top of the base, spread evenly with spatula or back of a spoon. Sprinkle with sea salt now if desired. Place in the freezer for minimum 1 hour. Cut into squares and enjoy! Keep in the freezer covered and take out for the perfect post-workout or afternoon treat. (Note when taking from frozen let the square thaw on a plate for 10+ min prior to enjoying!)
 

Why we love these:
  • Simple, whole food ingredient bars compared to many alternatives found in the grocery store. 
  • Easy to make, no baking needed 
  • Full of fibre, oats, flax and even cacao have been shown to act as pre-biotics, to help maintain a healthy gut.
  • Cacao in the dark chocolate for its extensive list of health benefits. It has been shown to help control blood pressure, boost your feel good hormones and aid with your immunity. And it also makes these bars taste like a dessert :)

Stay healthy,

~ Dr. Allison Ellis
 
THANK YOU FOR READING!

We hope you've enjoyed this issue and we look forward to continuing the conversation in our next issue of The BA Buzz!
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