FemmFiit Fitness

06/05/2026

Dinner Plans & the Master Plan: Low Carb Zucchini Lasagna

2 medium zucchini
½ teaspoon salt
3 tomatoes
4½ ounces onion
2 cloves garlic
1 serrano chili
5½ ounces mushrooms
Cooking spray
16 ounces ground beef, (92% lean) turkey or chicken
1 teaspoon paprika
½ cube Knorr chicken bouillon
1 teaspoon dried thyme
1 teaspoon dried basil
⅓ teaspoon pepper
½ cup shredded low-fat mozzarella

Instructions
Use a julienne peeler to cut the zucchini into ½-inch (1 cm) slices. Sprinkle lightly with salt and set aside for 10 minutes.
2 medium zucchini,½ teaspoon salt
Blot the zucchini slices with a paper towel to remove moisture.
Grill or broil the zucchini in the oven for 3 minutes at high heat.
After grilling or broiling, place the zucchini on paper towels (you want to get as much of the liquid out as possible).
Cut off the ends of the tomatoes and make an X insertion on top. Place in boiling water for a few minutes, then pour cold water over them and peel off the skin. Alternatively, you could used canned tomatoes.
3 tomatoes
Roughly chop onions, garlic, chili, peeled tomatoes, and mushrooms.
4½ ounces onion,2 cloves garlic,1 serrano chili,5½ ounces mushrooms
Add a little cooking spray or vegetable oil to a deep skillet and fry the garlic, onion, and chili for 1 minute.
Cooking spray
Add the tomatoes and mushrooms to the skillet and sauté the vegetables for an additional 4 minutes. Then take them off the heat and set aside.
Cook the beef with the paprika in the same skillet you used for the veggies until fully browned.
16 ounces ground beef,1 teaspoon paprika
Add the vegetables back into the skillet, then add the chicken bouillon and remaining spices. Allow the sauce to simmer for 25 minutes over low heat.
½ cube Knorr chicken bouillon,1 teaspoon dried thyme,1 teaspoon dried basil,⅓ teaspoon pepper
Heat the oven to 375 degrees F (190 C).
Line a small baking tray with parchment paper and use 1/3 of the zucchini to make a layer in the bottom. Put 1/3 of the meat sauce on top. Add another layer of zucchini and continue like this until you’re out of sauce and zucchini.
Spread shredded mozzarella on top and bake for 35 minutes.
½ cup shredded low-fat mozzarella
Take the lasagna out of the oven and allow to rest for 10 minutes before serving.

06/04/2026

How the Heat Can Affect Your Heart
Sizzling temperatures force your heart to work much harder

You’ve just checked the forecast, and it looks like a heat wave is on its way. Whether you’re excited about those scorching days or dreading them, your heart doesn’t have much of a say in the matter. It’s got to keep pumping blood through your body, no matter the temp.

Maybe you’ve noticed your pulse pick up the pace when you’re sitting in the sun. Or perhaps you’ve felt a little woozy after a long afternoon of gardening. So, now maybe you’re wondering: Does the heat make a difference when it comes to your heart? And if so, should you do anything about it?

Exercise physiologist Michael Crawford, ACSM-CEP, who specializes in cardiac rehabilitation, explains.

Why heat impacts your heart
Heat makes your heart work way harder than usual.

When it’s hot, your body radiates warmth to cool you down. That might feel counterintuitive. But shedding some heat from inside your body helps your core body temperature decrease.

How this happens is awesome and complex. Your autonomic nervous system sends signals that tell your heart to beat faster and your blood vessels to expand. This means your heart quickly pumps out blood, and your blood vessels open up more to accommodate the flow.

“These important changes allow more blood to flow through arteries and veins close to your skin’s surface,” Crawford explains. “When blood travels there, it’s able to lose a bit of warmth to the air around you.”

That’s a good thing when it comes to avoiding heat-related illnesses, like heat exhaustion or heat stroke. As blood loses some warmth, it helps regulate your body temperature.

But these changes also force your heart to pull some serious overtime.

“Your cardiovascular system really ramps up efforts to radiate heat and cool you down,” he continues. “This makes your heart rate go up and your sweat increase — and that can potentially lead to your blood pressure going down. The longer you’re in the heat, the greater the toll on your heart.”

Crawford breaks down these effects on your heart rate and blood pressure.

High temps lead to a higher heart rate
For every degree your body’s internal temperature rises in the heat, your heart rate increases by about 10 beats per minute (bpm). That’s a lot, even if you’re just basking on a lounge chair.

“It’s possible for the heat to get your resting heart rate above 100 beats per minute (bpm), which means you’re experiencing tachycardia,” Crawford says.

Now, imagine you’re out for a jog or mowing the lawn. No matter the weather, your heart must pump harder to meet those physical demands. Add heat into the mix, and your heart rate could quickly soar higher than usual.

Heat can cause your blood pressure to drop
When your blood vessels expand to let more blood flow through, your blood pressure goes down. A slight drop won’t affect you much. But the hotter you get, the faster your heart pumps out blood — and the more those vessels have to widen.

“This can make your blood pressure fall below 90/60 mm Hg — a state we call hypotension,” Crawford explains. “That’s lower than normal and can lead to problems if not corrected quickly.”

Warning signs that your heart may be in trouble
Usually, a brief spike in your heart rate or drop in your blood pressure isn’t a cause for concern. Your body’s simply doing its job to help cool you down. You may not even feel any different.

But if your heart rate gets too high or your blood pressure gets too low, you might start to feel the effects. It’s also possible to develop dehydration, heat exhaustion or heat stroke. Because all these issues share lots of symptoms in common, you might not be able to tease out what’s happening in the moment.

In general, some red flags to watch out for include:

Dizziness or fainting
Feeling very tired or weak
Headache
Heart palpitations
Muscle cramps
Nausea or vomiting
Shortness of breath
If you feel any of these symptoms, it’s time to take a break from the heat. You should also alert a healthcare provider. They may ask you to come in for a check-up to make sure you’re OK.

And seek medical care immediately if you have signs of heat stroke. These include blurred vision, confusion, dizziness, fainting and slurred speech.

Risk factors
Certain medical conditions and medications can decrease your ability to tolerate heat. In other words, you’re more sensitive to heat — and you may start to feel the effects sooner than others.

Take extra care in the heat if you have any of these conditions:

Cardiovascular disease
Dysautonomia
Kidney disease
Multiple sclerosis
Orthostatic hypotension
Overweight/obesity
Respiratory conditions, like asthma or COPD
You may also have reduced heat tolerance if you take:

Blood pressure meds (antihypertensives)
Diuretics, which lower blood volume
Staying heart-healthy in the heat
Heat affects all of us a little differently. It’s a good idea to talk to a healthcare provider to learn if you should take it easy when the temps are high. These conversations are especially important if you’re over age 65 or have any of the risk factors listed.

Whether you’re in the heat for work or for play, try to:

Take breaks in the shade or in air conditioning.
Drink plenty of water to stay hydrated.
Wear light, loose clothing that lets sweat evaporate to cool you down.
Minimize the time you’re outdoors in the hottest hours of the day.
Even when you’re taking these precautions, listening to your body is key.

“If you’re in the heat and begin to feel tired or like your heart is racing, don’t ignore it,” Crawford advises. “It’s important to get your core body temperature down immediately. That might mean stopping what you’re doing or taking a longer break.”

06/02/2026

05/29/2026

Dinner Revealed (Recipe Below 👇): Chicken burrito bowls for two

½ lb (227 g) boneless, skinless chicken breast
¼ tsp (1 mL) chili powder
¼ tsp (1 mL) ground cumin
¼ tsp (1 mL) each garlic powder and onion powder
2 tsp (10 mL) oil
2 cups (500 mL) baby spinach
1 cup (250 mL) leftover cooked brown rice (cold or reheated)
½ cup (125 mL) no-salt-added canned black beans, drained, rinsed
½ cup (125 mL) frozen corn kernels, thawed
½ cup (125 mL) halved cherry tomatoes
¼ cup (60 mL) chopped red onion
½ avocado, sliced
¼ tsp (1 mL) each salt and pepper
Lime slices
2 Tbsp (30 mL) fat-free sour cream
2 Tbsp (30 mL) salsa
Instructions
Season chicken with chili powder, cumin, garlic and onion powders.
Heat oil in a medium frying pan over medium-high heat. Add chicken and cook about 5–6 minutes per side or until a thermometer reaches 165°F (74°C). Set aside.
Divide spinach, rice, beans, corn, tomatoes, onion and avocado into two bowls, and season with salt and pepper.
Slice chicken and add to bowls. Drizzle with lime juice. Serve with sour cream and salsa.

Tips:
Alternative: If you are following a very low-carbohydrate diet, you can omit the rice as there are still carbs in the black beans and corn.

05/28/2026

How Much Water You Should Drink Every Day
Consumption needs vary based on activity, weather, metabolism and other factors

Water may not be the most exciting beverage in a world of iced mocha cappuccinos and matcha teas, but you literally can’t live without it. So, how much water should you drink a day? Let’s dive into some numbers.

The Academy of Nutrition and Dietetics recommends sipping down the following for daily fluid intake:

104 ounces/13 cups (3.1 liters) for men.
73 ounces/9 cups (2.1 liters) for women.
But consider those numbers a starting point. Your size, metabolism, location, diet, physical activity and health all factor into how much water you need to drink per day, says family medicine specialist Saadia Hussain, MD.

That’s a lot of information to gulp down all at once, right? Well, here’s a drip-by-drip accounting.

How much water do you really need?
To determine how much water you need, Dr. Hussain suggests considering these four factors:

Activity level. If you work out a lot or are moving all day long, drink more water to compensate for what you lose through sweating.
Location. If you find yourself in a warmer climate or at higher altitudes, you’ll want to increase your fluid intake due to your body’s increased water loss through increased sweating and respiration.
Metabolism. If you have a speedy metabolism and your body seems to need more fuel to keep its engines revved, it’s a good idea to down an extra glass (or two) of water during the day.
Size. The more you weigh, the more water your body tends to need.
But water demands are also like the stock market, with daily fluctuations that depend on:

Health. Fighting off an illness can lead to dehydration, especially if you have a fever or are losing fluids due to vomiting or diarrhea. Try increasing your daily quota of water by a few cups to compensate and help your body recover.
Physical activity. Did you go for a sweat-inducing run or spend a few hours working in the yard? The more active you are, the more water you’ll need.
Weather. If it’s a scorcher of a day, it won’t hurt to drink a little more than the daily recommendation as your body works to handle the heat.
Alcohol consumption. Alcohol is a diuretic that can make you dehydrated. Before you decide on a second cocktail, drink a glass of water to rehydrate yourself and replace fluids caused by alcohol-mediated losses.
Benefits of water
Water is sometimes considered a fourth macronutrient, joining the list with protein, fats and carbohydrates. It’s required for your body to function optimally. (Fast fact: Your body is 60% water.)

“That’s why it’s so important to drink enough water every day,” states Dr. Hussain.

Drinking water can help:

Improve blood flow. Water ensures that your blood is just the right consistency to carry oxygen- and nutrient-rich blood to the areas that need it, including your brain, heart, kidneys and muscles.
Aid digestion. Your body needs water to break down and process the food you eat. Fluid in your system also helps soften stool and prevent constipation.
Maintain your joints. Think of your joints like the gears of your car. They need to be well-lubricated to work and last.
Guard against kidney damage. Drinking adequate amounts of water can help prevent kidney stones and urinary tract infections (UTIs). Staying hydrated also helps your kidneys get rid of toxins and waste from your body.
Boost skin appearance. Drinking H2O can be just as effective as expensive anti-aging creams and lotions when it comes to keeping it clear and wrinkle-free. It can also stave off certain skin disorders.
Protect your teeth. Water keeps your mouth clean and lowers your risk for tooth decay.
There’s also research that shows consuming enough water may enhance exercise performance, assist with weight loss, and reduce allergy and asthma symptoms.

How to tell if you’re hydrated enough
Don’t assume you’re drinking enough water even if you're not thirsty. Instead, take a peek at your urine, advises Dr. Hussain. If it’s a pale yellow color, you’re right on track. If your urine is darker or has a strong odor, then you could probably use more fluids.

Other symptoms of mild to moderate dehydration might include:

Constipation.
Dizziness.
Dry mouth.
Fatigue.
Muscle cramps.
More severe dehydration constitutes a medical emergency that requires immediate attention. Severe dehydration can include the symptoms mentioned, as well as:

Abdominal pain.
Confusion.
Lethargy.
Can you drink too much water?
Drinking too much water is hard to do, but it’s possible. Hyponatremia, or low sodium, can be caused by several things — but one of them is when people drink too much water over a relatively short period of time.

“This condition can be quite serious but it is extremely rare,” says Dr. Hussain. “It’s pretty unusual that anyone would drink so much water that they would actually hurt themselves.”

Make drinking water a habit
So, what’s the best way to make sure you’re drinking enough water without getting out measuring cups? Try to focus on sipping water regularly throughout the day, Dr. Hussain suggests.

That’s some of the rationale behind the familiar recommendation to drink eight 8-ounce glasses of water per day. (In reality, that number is somewhat arbitrary and not rooted in scientific evidence.)

Beverages such as milk, tea, coffee, juices and sports drinks count toward your daily fluid intake goal, too. But don’t overdo it on sweetened drinks with added sugar, and try to limit caffeine (a diuretic that encourages your body to shed fluid.)

“Staying hydrated is one of the most important things you can do for your overall health,” says Dr. Hussain. “It’s an easy way to help your body run like it should.”

05/28/2026

Come for the flow, stay for the glow✨
We are ready to welcome you into our studio! Your new wellness routine starts here 🤍
Book Yoga & Pilates classes now:
www.innerglowyogastudio.ca

05/22/2026

On the Menu—and How It Happens: Classic lasagna
Layers of pasta with a creamy filling and melted cheese, what could be better! Did you know that lasagna is lower in carbohydrates than a serving of other pasta dishes since its less pasta combined with veggies and protein.

Ingredients
9 lasagna noodles
1 lb/454 g extra lean ground beef
1 onion, chopped
4 cloves garlic, minced
1 cup (250 mL) sliced mushrooms
1 pkg (10 0z/300g) frozen chopped spinach, thawed, drained and squeezed dry
½ tsp (2.5 mL) each salt and pepper
2 tsp (10 mL) dried basil or ¼ cup (60 mL) fresh basil, chopped
1 tsp (5 mL) dried oregano
1 can (28 oz/796 mL) crushed tomatoes
1 cup (250 mL) water
1 cup (250 mL) reduced sodium low-fat cottage cheese
½ cup (125 mL) freshly grated Parmesan cheese, divided
1 cup (250 mL) part-skim mozzarella cheese
Instructions
Preheat oven to 350°F.
Bring a large pot of water to boil. Cook lasagna noodles according to package directions. Drain and set aside.
Meanwhile, heat a large skillet on medium-high heat. Cook ground beef, onion, garlic and mushrooms for about 8 minutes or until ground beef is cooked through and no longer pink. Discard any fat and then stir in spinach, salt, pepper and herbs. Cook for 2 minutes before stirring in tomatoes and water; bring to a simmer and then turn off heat and set aside.
Mix cottage cheese and ¼ cup of the parmesan cheese and set aside.
Spread ½ cup meat mixture onto bottom of 13×9-inch baking dish sprayed with cooking spray; top with 3 lasagna noodles. Build layers with ½ of the cottage cheese mixture, 1 cup meat sauce and 1/3 of the mozzarella cheese. Repeat another layer with 3 lasagna noodles, remaining half of cottage cheese, 1 cup meat sauce and 1/3 of the mozzarella. Finish layers with the last 3 noodles, remaining meat sauce and mozzarella cheese. Sprinkle with remaining ¼ cup Parmesan. Cover with foil sprayed with cooking spray.
Bake 1 hour, removing foil after 45 minutes to brown the top. Let stand 10 minutes before cutting to serve.