Wellness Blog
Tips for Winter.... December 28, 2011
As winter really sets in and the cold weather hits, it is
important to make sure that we are still getting enough exercise. On days like
today, where the sun is shining and it’s a balmy minus 4, we are still able to
rug up and get outside into the sunshine. As the weather starts to get below
minus 10, we may need to come up with alternatives to exercising outdoors.
The gym is a great way to maintain an exercise program through the winter months. You can take a class such as yoga, Pilates or aerobics; you can do some cardio on the treadmill or bike; or you can keep up the strength training by doing weights. Trying some personal training is a great way to stay motivated, keep appointments and maintain a set schedule.
Other forms of exercise you can do inside include exercise DVD’s, dancing, playing on the Wii, running up and down the stairs or playing with the kids (which they will love!)
Additionally it is important to ensure you are getting enough water. It is very easy to let your intake slip as the months get colder. Alternatives to cold water include hot water with lemon and honey or even just plain hot water! Green tea is much better for you than regular tea and coffee, but even this should be limited to once per day in favour of plain water – hot or cold.
So keep exercising to take off those Christmas kilos and stay hydrated, especially now that our heaters are on all the time. Happy holidays!
Stocking up for winter.... October 24, 2011
So far this year there seems to be a large amount of bugs and germs flying around. The colds and flus are quite severe and are lasting a long time. The amount of time it takes for us to get over an illness depends on the strength of our immune system.
So what makes our immune system stronger or weaker? And what can we do to make them stronger in order to fight off illness as quickly as we can; or better yet, not get sick at all?
1. Get adjusted – it helps to boost your immune system!
2. Take a probiotic – probiotic supplements are one of the most important supplements to have on hand. They can be taken everyday to ensure a healthy gut and strong immune system – not just when you are sick.
Probiotics work in a number of ways – they restore the normal healthy flora to the gut, which can be wiped out by poor diets. They also line the respiratory, urinary, reproductive and gastrointestinal tracts to prevent the growth of opportunistic bacteria such as Candida that cause thrush.
The best type of probiotic to take is one that contains the strains Rhamnosus and Plantarum. These two strains are the most like our Paleolithic ancestors had in their gastrointestinal tract and are thought to be the best for strengthening the immune system.
3. Eat a healthy diet full of fresh leafy green vegetables, fruit, nuts and other healthy snacks. A good diet helps to keep the body and therefore the immune system strong and functioning at it’s best.
4. Try Vitamin C – it is an antioxidant that can help to reduce the duration of colds and flus. It is found in many fruits and vegetables, which is why a healthy, balanced diet is so important.
5. Drink plenty of water – it helps to flush out all the nasty bacteria and viruses that our body is destroying everyday. Did you know that we have 100-10,000 cancer cells in our body at all times? We fight these everyday. Drink water to help flush these and other bugs out!
6. Manuka honey – a special honey from New Zealand – it has very high antibiotic properties and is great for sore throats.
Ask us for more information about staying healthy this winter!
Water for all seasons... September 16, 2011
Now that the weather is cooling down and Fall is well and truly in the air, I wanted to remind everyone how important it is to continue to drink water through the cooler months. In summer it is much easier to maintain a healthy intake of water, as we feel dehydrated more quickly due to the warmth. However, many of us don’t maintain that level of water consumption when the weather starts to cool down.
The human body is up to 80% water and that water constantly needs replenishing. Water is lost in many ways and it is necessary to ensure that it is consistently replaced.
Water is without a doubt the most important nutrient for the body. We can go for weeks without food but only days without water. We consume water through many different sources. Obviously we can drink it; but we can also get it from watery foods such as watermelon, celery, and apples.
Water is important for so many different functions in the body. It helps to reduce sodium buildup and maintain muscle tone. It helps the body eliminate waste and toxins. It prevents fluid retention and reduces fat deposits in the body by encouraging the body to use stored fat first. Water helps regulate body temperature, moistens tissues and muscles, lubricates muscles and joints, prevents constipation, carries nutrients and oxygen to cells and other body parts as well as acting as a solvent to break down vitamins and minerals absorbed into the body.
In short WATER is ESSENTIAL for the entire year! Regardless of the seasons and the temperature outside, it is important to drink enough water all year round! It is recommended that you drink at LEAST 2 litres of water a day. This is a minimum number and if you are exercising it needs to be more. Also if you drink alcohol, pop or coffee you need to drink even more water to flush them out!
Happy drinking!! (Water of course!)
Honesty in Literature... September 01, 2011
Last week I was reading an article in Chatelaine Magazine about the importance of healthy snacking for children. As I was reading it I realized that I didn’t quite agree with what was being promoted as a healthy snack. The article talked about the importance of giving children a healthy, filling snack and was promoting dairy as a great alternative to “junk” food.
For any of you who have been to our Wellness Lectures, my objection to the information should not come as a surprise. New research emerges every day highlighting the fact that dairy may not be as good for us as we have been lead to believe. Firstly the calcium that is in dairy is not in an easily digestible form so we actually only get minimal amounts of calcium from dairy sources. The best sources are green leafy vegetables and nuts to name just a couple. Secondly, dairy is actually acidic and in order for out alkaline digestive system to process this, it has to take calcium FROM bones leading researchers to believe that dairy products may actually contribute to osteoporosis rather than prevent it.
When I went back and looked at who had written the article I realized why dairy was being pushed so heavily; the article had been written by a dietitian for the Dairy Farmers of Canada!
When reading any type of literature it is important to determine where the information has come from and who is writing it. Sometimes articles can be misleading and can give readers false or biased information. It can be very difficult to know who to believe and which information is true and beneficial to us.
My advice is to always look at an article and see who has written it. Is it coming from a neutral source or do they work for an organization that benefits from the article? For example, a pharmaceutical advertisement or publication telling you a drug is safe for consumption; they stand to make money off any drug sales. Always read the literature carefully and make a decision based on your level of knowledge and your inner beliefs. We are always here to ask as well!
Happy reading!