The answer is YES. Why? Because if you do, it then becomes a habit. It becomes something you will commit to. Going to one class is more of a mental and emotional exercise than a physical one. If this is the question in your head, tell yourself: 



"One class is what I can do right now and that will then lead to more (classes, swimming, running, cycling, walking....whatever!)" It is the right step. You will feel proud - such an important thing to feel. Everyone starts somewhere. Your steps don't have to be gigantic. You just need to keep moving forward. Be better than you were yesterday. Committing to exercise is the biggest challenge. If one class is what you can do, then so be it. 
TURN THE THOUGHT OF DOING ONE CLASS AS BEING USELESS INTO THE THOUGHT THAT IT WILL BE THE START OF SOMETHING AMAZING FOR YOU.
If you are at a point where one class is the only option and you think that you won't gain anything from it - THINK AGAIN! 
You know you won't see any major physical changes in your body. You won't lose tons of inches or see immediate muscle toning if you are working out for one hour a week (you will feel pretty damn good after, though and your heart and lungs will be grateful).  You go because you need to be that person who commits to the action of going to a class. You are building a foundation. You commit to it and follow through. THEN you feel better about yourself. Understand and be kind to yourself! Don't feel shitty because you can only do one class. Feel awesome that you can!!
Once you create the habit, you will find more time and energy to fit in more classes or other forms of exercise. Then the physical changes begin. 
YOU CAN DO IT. BE THAT PERSON   :)

If you’re training hard, but still not seeing the results you would like, it could have to do with a lack of proper nutritional support. You deserve to reap the benefits of the time and effort you have put into training.
What you eat immediately after exercise is critical for muscle recovery, and a good ratio of carbohydrate to protein (generally 4:1) is important.  Carbohydrates help replace what was burned during exercise, thereby speeding recovery and protein initiates the muscular repair process and helps the carbohydrates enter the blood stream more quickly.

 Having an apple with some nut butter or some greens with a sprinkle of nut/seeds and goat cheese is great after a workout.  A cup of quinoa or brown rice salad works well, too. 
Of course, there is always the smoothie! A scoop of protein powder with some water/almond milk/coconut milk and frozen fruit is quick and yummy.
Here's a great recipe:
Apple Cinnamon and Oatmeal Shake:

·                                 3 Tbsp of  rolled oats 

·                                 2 Tbsp of almond butter

·                                 1 apple, chopped

·                                 ¼ tsp of nutmeg

·                                 1 ½ tsp of cinnamon

·                                 ½ cup ice

·                                 1 cup almond milk 

·                                 ½ — 1 scoop of vanilla  protein powder

Add all ingredients into a blender and blend until smooth.

It is difficult to think of men’s health and not consider the prostate, since prostate cancer is the most common cancer among Canadian men.

Prostate problems, such as benign prostatic hyperplasia (prostate swelling), prostatitis (inflammation and/or infection), and frequent nighttime urination, are hard enough to contend with, but what’s more concerning is that prostate cancer is the most common cancer in Canadian men and is diagnosed at the same rate as breast cancer is in Canadian women.

Testosterone Not the Culprit

When it comes to prostate disease, the common belief is that prostate growth and cancer is fuelled by testosterone, but numerous studies indicate that estrogen, not testosterone, may actually be the culprit.

This makes sense, as all men lose testosterone as they age, all the while gaining estrogen–especially estradiol, the most powerful of the estrogens. Many research studies back this assumption, including a 2005 study from the University of Chicago which showed that testosterone is able to induce death to prostate tumours, while estradiol is essential for initiating their growth.

Another study from the Harvard Medical School looked at the association of free and total testosterone to prostate disease and cancer concluding that no correlation exists between testosterone (both free and total) and prostate cancer. The study also showed that low–not high—serum-free testosterone may be a marker for more aggressive disease.

The recommendations below will be beneficial for both men and women in the natural fight against all cancers.

One of the best ways to reduce excess harmful estrogens is to consume plenty of cruciferous vegetables (broccoli, cauliflower, cabbage, kale, Brussels sprouts). Researchers from Cancer Care Ontario report that consuming more than one serving of broccoli and cauliflower a week may reduce prostate cancer risk by 45 percent.

This is probably due to a group of powerful phytonutrients called indoles, the most powerful of which is indole-3-carbinol which has been shown in studies to help stimulate enzymes that weaken powerful estrogens, block carcinogens from entering prostate cells, and initiate the self-destruction mechanism in cancer cells.

Also important is reducing inflammation. Lowering consumption of omega-6 fatty acids (vegetable oils, high-fat, grain fed meats, dairy products) and increasing intake of omega-3 fatty acids (flaxseeds, hempseeds, walnuts, salmon, mackerel, tuna, and krill) have been shown to greatly reduce prostate cancer tumour growth rates.

Zinc-rich foods: A deficiency in the mineral zinc has been connected to poor prostate health. Zinc is not only nourishing to the prostate but also essential for male hormone production. Foods with high zinc content include pumpkin seeds, sunflower seeds, cashews, mushrooms, spinach, whole grains, and seafood (especially oysters).

Garlic: This powerful herb has been preventing disease since Hippocrates recommended it centuries ago. Today studies show that those who eat fresh garlic daily have lower rates of cancer than those who do not. Traditionally, one clove per day has been used as a cancer preventive. Garlic is thought to help prevent cancer in many ways, for example by aiding in the breakdown of the hormone testosterone and by enhancing immune function.

Lycopene-containing foods: The red pigment in tomatoes is thought to reduce prostate cancer risk. Lycopene is made more available once the tomatoes are cooked. Enjoy homemade tomato soups, stews, and sauces. Other foods that offer this cancer-fighting boost include strawberries, watermelons, and pink grapefruits.

High-fibre foods: We often think of heart health in relation to high-fibre foods, but a lack of fibre is also linked to cancer. The fibre in vegetables, fruits, and whole grains help to eliminate toxins from the body. Try leafy green vegetables and whole grains such as barley, quinoa, buckwheat (or kasha), wild rice, brown rice, and oats.

Pomegranate juice: This juice contains polyphenols and other antioxidants that researchers have proven beneficial for prostate health. Well-publicized results of the first clinical trial of pomegranate juice in men with prostate cancer were published in Clinical Cancer Research in 2006.

The trial involved 50 men who had received surgery or radiation for prostate cancer, but were identified as at risk for further recurrence. Researchers measured the rate of time it took for the men’s prostate-specific antigen (PSA) to double, indicating a potential progression of the condition.

Men who consumed 8 ounces (250 mL) of pomegranate juice daily were able to delay their PSA doubling time from an average of 15 months to an average of 54 months (four and a half years). Some men in the study had suppressed PSA levels after three years, despite having no other treatment than the daily pomegranate juice.

Now researchers in California have shown that drinking 8 oz (250 mL) of pomegranate juice daily increased blood flow to the heart and could help prevent heart disease. The juice was shown to have no negative effect on weight gain or blood sugar levels.

Fortunately, this fruit juice is available year-round at supermarkets and health food stores.

Here is a  treat recipe that uses this healthy juice.

CRANBERRY BARS

Cranberry Filling

3 cups (750 mL) dried cranberries
1/4 cup (60 mL) raisins
1/4 cup (60 mL) dried apricots, chopped
1/4 -1/2 cup (125 mL)  honey (to taste)
1 cup (250 mL) pomegranate juice

Base and Topping

2 cups (500 mL) spelt flour
1 1/2 tsp (7mL) ground ginger
1/4 tsp (1 mL) salt
1 cup (250 mL) rolled oats
3/4 cup (185 mL) raw sunflower seeds
3/4 cup (185 mL) coconut butter (or coconut oil if you can't find butter)
1/4 cup (125 mL) brown rice syrup or honey

To prepare filling, combine dried fruit, honey, and pomegranate juice in a medium saucepan and bring to a boil over medium heat. Stir until mixture thickens, about 5 to 10 minutes.

To prepare base and topping, preheat oven to 350 F (180 C). Grease a 9 x 13-in (23 x 33-cm) baking pan. Mix together all base ingredients in a large bowl, blending in coconut butter with fingertips until mixture looks like moist crumbs. Set aside 1 1/2 cups of mixture for topping, and press remaining crumbs firmly into bottom of baking pan. Bake 15 minutes.

Remove from oven and spread with cranberry filling. Sprinkle remaining crumbs on top and bake another 30 minutes. Allow to cool before serving.

Makes 12 bars.

Brown rice is a nutritious whole grain.
 Like all whole grains, it contains all three layers of the kernel – the bran, germ and endosperm. 
It is the perfect fuel for us with energy yielding carbs, lots of fibre and nutrients that support an active lifestyle: magnesium, potassium, B6, B3, B1 and iron. 
It also contains immune enhancing Vitamin E, selenium, zinc, maganese and copper.

• Researchers at Temple University School of Medicine’s Cardiovascular Research Unit have found that brown rice interferes with the protein linked to high blood pressure and heart disease.
• Brown rice contains essential oils which help lower levels of bad cholesterol in the body.
• Recent research conducted by Harvard Medical School which looked at women who consumed brown rice regularly for a period of 12 years found that they had lower weight gain and reported feeling healthier than women who consumed white rice.

Check out the recipe page for a super delicious and nutrient dense rice and bean salad. It is called: Nutrient Rich Rice and Bean Salad. Those who have tried it absolutely love it! The beans add a great source of protein to complement the rice making it a perfect meal. Have a cup before working out to give you the energy you need or a cup after to put back some of what you burned! 
** If you don't feel like (or just plain don't like cooking!) making this yourself: let GOOD MOOD FOOD do it for you! Contact Louise: goodmoodfood@live.ca to place an order.

The importance of eating before exercise is something we are all aware of. However, when the rush to get to a class sets in......well, sometimes it's just hard to get that food in there! Here are 3 quick and adequate things to grab (give yourself 1/2 an hour between eating and exercising if you can). These double as great for after a workout, too.

A spoonful of almond butter and a piece of fruit. Put the spoon in a sandwich bag - you can wash it later :)
A handful of almonds or sunflower seeds (or both)  in a sandwich bag and a piece of fruit.
A hard boiled egg and a few carrot sticks or slices of cucumber. Throw it all in a sandwich bag.


Yes, thank goodness for sandwich bags.

I always boil up 8-10 eggs on Sunday ready for the week. So simple and a perfect protein (organic or local farm eggs are the way to go).
I have a sandwich bag with  home-made trail mix in it with me at all times, along with an apple or banana- organic is a good choice for apples. Near the top of the list for heavy pesticide residue :(
If I don't have it that day, I know I will soon.
My trail mix: roasted, unsalted almonds, shelled pistachios,raw sunflower seeds, raw pumpkin seeds - all courtesy of Bulk Barn. I jumped for joy when it opened in Kemptville. Literally jumped for joy - I am a food geek.