Tag Archive for: Healthy lifestyle

All Sunglasses Are Not Created Equal

All Sunglasses Are Not Created EqualThe sun produces many different kinds of light, and the most likely to injure your eyes are ultraviolet,  called “UV rays“.   When eyes are overexposed to ultraviolet radiation, the front portion of the eyes may become damaged.

When your eyes absorb light, the process creates heat or chemical reactions in the eye tissue. These reactions can cause permanent damage if the eye’s natural ability to heal itself is overwhelmed.  Properly chosen sunglasses will protect your eyes against damage from UV rays.

Make sure your lenses are dark enough to keep your eyes comfortable, and  that you wear your sunglasses every time you go outside. Just like wearing sun screen, a hat and staying hydrated, wearing your sunglasses should be part of your sun healthy lifestyle.

You can’t tell how much UV protection a pair of sunglasses will provide by their price, colour, or the darkness of the lenses. Instead, look for a label that lists the type and amount of protection.

Different lens tints filter out different wavelengths of light, so choose your tint based on need:

• Green—Allows true color perception and good contrast in bright light; reduces eyestrain in bright light.

• Gray—Allows true color perception, but does not enhance contrast; good for cycling or running.

• Brown—Good in hazy sun, enhances contrast; good for high-glare environments.

• Amber—Brightens cloudy, hazy, or foggy skies; excellent for contrast; minimizes eyestrain; dis­torts color (images look yellow-orange).

• Yellow—Improves contrast and depth perception in low light; good for overcast days.

• Red—Excellent depth perception in low light; contrast objects against blue or green back­grounds.

• Mirrored—Reflects high-intensity light to reduce glare; available in various colors.

When purchasing sunglasses, make sure you read the label.  You want to look for 99 or 100 percent UV pro­tection, and sunglasses that are close fitting to the face to pre­vent UV rays from filtering in.

Don’t be misguided by price: higher priced sunglasses usually reflect fashion, and not UV protection. Remember that dark-colored sunglasses don’t nec­essarily provide better protection because the chemical coating applied to the lens responsible for UV protection is clear.

Protect your eyes whenever you go outside, no matter how briefly.

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8 Sun-Protective Foods

You may be surprised to learn that many common foods offer some protection to your skin from the potentially damaging rays of the sun, from the inside out. This SPF or sun protective factor aspect of foods has to do with the presence of certain antioxidant compounds. Plants produce antioxidants within their own tissues to protect their own cells from premature destruction, due to exposure to heat, light, air, moisture and time.

When we consume many of these plant-derived antioxidants, these natural agents provide protection to the cells of our bodies, including skin cells. By eating certain foods, especially those that are brightly colored, you can actually help to reduce damage to your skin caused by exposure to UVA and UVB rays from sunlight. Let’s consider some of the better sun protective foods.

Colored peppers

The red, yellow and orange peppers that look so beautiful and taste so sweet are colored by natural pigments called carotenoids. These antioxidants convert to vitamin A in the body, and help to protect skin cells by inhibiting the destruction of the thin lipid (fat) layer that surrounds skin cells.

Yellow summer squash

Cube it and put it on kebabs or brochettes, or just eat it in salads. Yellow summer squash derives its bright color from the protective carotenoids. Eat it because it tastes good- and provides solar defense.

Ripe red tomatoes

The natural antioxidant pigment lycopene gives the characteristic red color to ripe red tomatoes. This antioxidant is well known for providing protection to the prostate gland, helping to mitigate cases of BPH, benign prostatic hyperplasia, also known as enlargement of the prostate. But like other antioxidant compounds in foods, lycopene also protects skin cells from exposure to the sun.

Watermelon

Say ditto for watermelon, regarding lycopene. Watermelons get their red color from this pigment as well. When summer rolls around and the sun gets hotter and brighter, eat your share of watermelon to cool your skin cells.

Green tea

What doesn’t green tea do for health? It enhances cardiovascular function, demonstrates anti-cancer activity, supports the immune system, detoxifies the body, aids weight control, and also protects skin cells from exposure to UVA and UVB rays. The secret ingredients? Antioxidant compounds called polyphenol catechins provide super-powerful defense. You can’t go wrong drinking green tea every day.

Cocoa

Perhaps the healthiest substance you can put in your mouth after water, cocoa is the ultimate super-food, containing 712 compounds, many of which are potently antioxidant and skin-protective. The flavanols in cocoa provide profound protection for the heart, helping to greatly lower the risk of heart attack, stroke and high blodd pressure. But the same compounds help to armor your skin cells. The news about cocoa seems to get better every day. Eat the real dark chocolate, consume whole, organic cocoa, and enjoy.

Blue berries

What do blueberries, black currants, acai, cranberries, blackberries and elderberries all have in common? They are all rich in the potent purple pigments known as anthocyanins. These may be nature’s mightiest of all protective compounds, helping to reduce the risk of many chronic and degenerative diseases, and providing excellent SPF protection. Eat your berries because they are delicious, and enjoy the protection as part of the overall experience.

Turmeric root

This yellow root contains a profoundly beneficial compound called curcumin that possesses superior anti-inflammatory activity, aids the immune system, enhances the brain, and protects your skin. Curcumin from turmeric is a very popular anti-inflammatory remedy. You can sprinkle turmeric on food, cook with it, or use curcumin supplements.

Just because certain foods provide protection from the harmful rays of the sun does not mean that you can eat some veggies and then go lie out in the sun all day. But it does mean that if you are exposed to the sun, you will have the protective activity of nature’s antioxidants working in your body to protect your skin from the inside out. Tan responsibly. Use sunscreen before going out in the sun, and enjoy a safe and happy summer season.

Chris Kilham is a medicine hunter who researches natural remedies all over the world, from the Amazon to Siberia. He teaches ethnobotany at the University of Massachusetts Amherst, where he is Explorer In Residence. Chris advises herbal, cosmetic and pharmaceutical companies and is a regular guest on radio and TV programs worldwide. His field research is largely sponsored by Naturex of Avignon, France.

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How To Increase Your Daily Physical Activity

We all know the benefits of exercise.  Yet many of use still find it difficult to incorporate physical activity into our daily lives. Most of use have good intentions, but do not seem to find the time to exercise.

Not enough time is the number one excuse for remaining inactive.  We believe that five or ten minutes isn’t going to effect anything.

Too tired is the second most common excuse. Sitting at a desk all day will make you feel tired and sluggish.

For any of the other excuses you come up with just remember, they are only that, acknowledge them for what they are and do it anyway. Remember it’s important for your well being to add physical activity into your lifestyle.

Stop thinking exercise and start thinking about fun recreational physical activities that you can do with friends.

What can you do at home?

Modern technology has taken most of the physical activity out of chores. You need to replace the lost physical activity with something else. For instance, when you are watching television, use the commercial breaks to, fold laundry or unload the dishwasher. When working at a your computer remember to take “physical breaks” every 40 minutes, for 5 minutes to tone your muscles with a few easy stretching and strengthening exercises.

What can you do at the office?

Next time you need to talk to a co-worker, why not hand-deliver a message instead of picking up the phone or texting. The simplest way to increase your physical activity at work is to walk during your lunch, and not to use the elevator or stairs.

Bring your runners to work and turn your coffee breaks into a “stress-reduction and revitalization break,”  you can also try biking to work a few days per week.

What can you do with our cars for short trips?

For most of us, it is just force of habit combined with very little time. If you stop to think about this, does an extra 10 minutes really make such a big difference to your schedule? Think of the saving of wear and tear on your car and think of the benefits a quick walk will do.

If you must drive, park in the farthest space in the parking lot, so you will have to walk for an extra few minutes – remember it all adds up!

Walking!

Walking is the easiest and most popular way to increase your level of physical activity. Try to incorporate walking every day… go window shopping, walk around your neighbourhood, remember if you make it fun, there is a greater chance that you will continue.

The key to success is variety; so change your routes, change your pace, change your stride.

Plan ahead

  • Get organized.
  • Planning helps to overcome the tendency to put off the activity when the time comes to actually “do it”.
  • Remember to place your runner and socks by the front door the night before so they are ready to leave with you to go to work.
  • If your family is going hiking on the week end, make sure that everyone’s out door gear is ready and near the door, also that all supplies including the food is ready to go. This will help you to overcome the “ I’m so comfortable and cozy let’s go next weekend” scenario.

Make this month, the month you make a commitment to increase your physical activity on a daily basis. You will soon find out that it is much easier than you thought and that the reward of feeling better and having more energy will motivate you to keep “up the pace” and to find more creative ways to fit fitness, into your daily schedule!

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It’s That Time Again…New Years Goals

imagesThis is the time of year when many of us start to take stock of our lives and make decision about how to improve ourselves.  Setting goals can be a great way to make changes in your life, but they can also be a source of stress for many people.

If you are always setting goals, you are actually saying, you’re not good enough until the goal is reached. Also, if you frequently quit your goals….. you can start to feel negative about yourself.

So the first question you should be asking is do you want to set a goal this year. Remember the goal doesn’t have to centre around you being a better you.  Why not try goals that incorporate your interests such as I will read five books this year, or I will cook a vegetarian meal once a month.

But if you are determined to set a new years goal ; below are some guidelines on setting goals.

 Only set one or two goals and make sure that the goals can be measured – Specific goals are more effective. An effective goal clearly indicates what you need to do to accomplish the task. This means that you must be able to measure the performance that relates to the specific goal. For example,  I need to spend less time on the social media… should be…I will spend 30 minutes less a day on the computer.

Set realistic goals – Goals should not be so big that you experience failure and frustration in trying to reach them. Once a goal has been chosen, make sure it includes a target date for accomplishing what you set out to achieve.

Goals should not be “set in stone” – Life sometimes gets “in-the-way” of our goal; so your goals may need to be revised in order to achieve them. Don’t feel discouraged if you need to “tweak” your original goal… stay positive.

Many folks use the SMART formula when setting goals: SMART is a mnemonic used by life coaches and motivators for a system of goal identification, setting, and achievement.

S – Specific: A specific goal is simple and easy to describe. Stating that you will start an exercise program is not specific. A specific goal is… I will start a yoga class two nights a week to improve my flexibility.

M – Measurable: You need to be able to tell if you are achieving your goal.

 A – Achievable: Don’t schedule your workouts  after work, when you know that your job will interfere with your ability to get to the gym. A better goal is to state that you will workout twice a week…. Remember you can always adjust your goals.

 R – Be Realistic: If you haven’t been exercising, and you’ve never done any fitness classes before,  sign up for a beginner class! Signing up for an intensive workout class will sabotage your goals.

 T – Timely: Set a clear time frame to achieve your goal. Always take time to celebrate your achievements. Reward your hard work along the way as you achieve the small goal.

Whatever system you decide to use, remember to stay positive, know that there will be set backs, and surrounding yourself with positive people who will be your cheerleaders.  Or, perhaps this will be the year that “you are perfect” just the way you are” and take a year off from goal setting!

Happy New Year!

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Meaghan Le Lievre, RMT

Diversified-Health-meaghanMeaghan Le Lievre has been a healthcare practitioner with Diversified Health since December 2015, and has quickly become a favourite with her clients, building trust and results with each person she treats.

A graduate from the West Coast College of Massage Therapy, she is committed to continuously learning through clinical experience and on-going education in her field.

Meaghan is interested in how the body heals innately; how it functions in the presence of various stressors, and how individuals subjectively view their own health. Recognizing that the body and mind work together to maintain balance, it is her intention with her practice to help remove any blocks that may compromise the system.

The summer months bring a specific type of injury caused by being more active, and many of Meaghan’s clients are seen this time of year for injuries of “over use”.  These would include injuries such as shin splints and rotator cuff injuries, as well as more pre and post treatment massages after various races such as the MEC runs and Iron-man events. During the rest of the year, the majority of her clientele seek her expertise for help combating the aches and pains caused by everyday life.

Meaghan is actively involved in the dance community, and treats many local dancers who suffer with hyper-mobility issues or injuries. Meaghan has been dancing with  the Passion and Performance Troop for the past 6 years.

When not practicing Meaghan can be found training at her local gym, spending time outside with her dogs hiking and training for triathlons, as well as finding time to spend with her family and friends.

Meagan’s clinic schedule is Mondays, Tuesdays, Wednesday, Thursdays, Saturdays and Sundays.  She is currently taking new patients.

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Are You Up For A Fitness Vacation?

senior cyclistOne of the fastest growing fads for a vacation getaway is the fitness vacation. With names like the “7 day Metabolism Re-Set”  or the “14 day Lifestyle Re-Programmer” these programs are designed for you to break a sweat, and get in shape using nature and the local terrain as your gym.

The idea of a work out vacation may seem “crazy” — vacations are for R & R right!!? But, destination-fitness boot camps are a great way renew yourself, get fit and and provide long term health benefits that you can incorporate into your daily life.

The fitness routines are diverse and feature unique activities and innovative exercises. Every day is structured to include well-balanced meals, cardio, strength training sessions, and lifestyle workshops.

When you arrive, you will be given a health assessment to find out what level your fitness is at. There will be all types of folks registered; some may be over weight and looking to lose a few pounds, others my want to simply tone up, while others are looking for a life changing moment. The trainers will modify exercises if needed to ensure that you achieve what you came there to do.

The exercise programs consists of walking, aerobics, spinning or cycling, aqua aerobics, interval classes, weight training, mountain biking, Pilates, yoga, body toning, and stretching.  The days will also includes meditation, yoga or stretching, as well as educational workshops.

A typical day consists of a nutritious breakfast high in protein, then a 3 to 5-mile hike or 20-mile bike ride; a  quick break for lunch and then onto activities such as weights and strength classes, spinning, aerobics, aqua aerobics, and Pilates. Another quick break and then straight on to the evening meal, followed by activities such yoga, meditation or special workshops on nutrition, health and fitness.  The workshops will give you the latest information on how to develop and keep a healthy lifestyle.

Fitness vacations will help increase your balance, flexibility, and aerobic endurance and get your fitness goals back on track. The exercise program consists of walking, aerobics, cycling, swimming, interval classes, weight training, mountain biking, Pilates, and more, so before signing up for this type of vacation be sure to visit your doctor prior to attending.

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7 Food Mistakes We Make To Get Healthier

homemade-yogurtAt the beginning of a new year is when most of us take a look at our diet.  Learn to avoid these common diet mistakes, and you’ll be on your way to a healthier you.

Eliminating all fats: You need healthy sources of fat to maintain essential body functions, sustain energy levels, slow digestion and feel fuller longer.  Make sure you eat plenty of good fats, such as omega-3 fatty acids found in oily fish, coconut oil,nuts and flax seeds.

Reducing calories too much: When you follow an extreme diet,  your body will catch on and lower your metabolism to accommodate the reduced supply of fuel. Then, when you return to your normal intake of food, you will regain that weight because you’re now consuming more calories.

Eating too much healthy food: Eating too much of anything leads to weight gain. No matter how healthy the food is, a calorie is still a calorie.  Hummus, pistachios and peanuts contain healthy fats but come with masses of calories and such foods can act as triggers for those with a tendency to overeat.

Eliminating carbohydrates: Complex, high-fiber carbohydrates like brown rice, beans and lentils should be part of any diet regimen.

Incorrect portion sizes: Know what an appropriate portion size really is.

Eating infrequently: For your body to work most efficiently, you should eat five or six small meals or snacks per day to keep your metabolism running strong and your energy level consistent.

Skipping breakfast: Breakfast gets your metabolic machinery running and sets your body’s course for the rest of the day. Missing breakfast leads to overeating later in the day as blood sugar drops.  If you can’t face breakfast, eating a handful of almonds, some yogurt, an egg … or any form of protein in the morning, about an hour after waking will be enough to stop you binging later in the day.

So how do successful folks eat healthy and maintain a health weight? The National Weight Control Registry studied the habits of the 10% of people who kept their weight at a healthy level for five years or more.

Here’s what they did:

78 per cent ate breakfast every day.
75 per cent weighed themselves at least once a week.
62 per cent watched less than ten hours of TV a week.
90 per cent exercised moderately for an hour every day (most chose walking)

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How To Enjoy Holidays Goodies, Without The Guilt!

9 Tips To Keep Holiday Calories Off The Hips | victoria clinic The holiday seasons are full of calorie-laden goodies and drinks, so here are some tips to help you resist those temptations!

Before heading out to a party eat a snack before you go. Eat a handful of nuts, a small piece of fruit or a few slice of cheese and this will help keep your appetite under control and you will be able to make better choices.

It is the holidays, so indulge – moderately!  Don’t try to go without your favorite food because that will back fire, and you will end up eating twice as much to satisfy your craving; so eat small portions and eat slowly.

At the party, take a moment before you start to eat, and see what foods are being served. If there is a vegetable or a fruit platter, start with those to take the edge off your appetite.

Avoid the guilty pleasures you can have anytime, such as chocolates or cookies, and go with seasonal favourites such as rum-drenched plum pudding and egg nog. Enjoy, but  remember to keep your portions small.

Be the designated driver!  Have one alcoholic drink, something you really enjoy and then choose drinks such as sparkling water, a diet soda or juice with soda, which have virtually no calories. Bonus!

Bake holiday cookies and treats in advance, and freeze them so they are not a temptation, and bring them out only when you need them.

Chew a piece of gum- when you chew gum you’re less likely to nibble or “graze”.

After the party, send the leftover treats home with friends, or donate them to your local food bank.

Give guilt a vacation!  The last thing anyone needs this time of year is another holiday stress. If you over indulge ( and it’s going to happen) don’t worry!  Just start the next day and do your best to keep on track.

Give yourself the the gift of a healthy holiday season; eat smart, stay active, get enough sleep and have some fun!

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The Diet Mistakes We All Make

breakfastThe best approach to healthy eating, is to eat a well balanced diet and eat in moderation; but many of us make the same mistakes; so here are a few tips to keep you on the “right” path.

Planning Too Many Meals

It’s great to try new things especially with regards to eating a rainbow of fruits and vegetables, but thinking about food too often can lead to over indulgence.

Keep it simple with just a few different choices for breakfast, lunch, and dinner.  Don’t let your meals get too complicated, instead keep it simple, veg-heavy, and unprocessed.  Try to introduce new spices to” tried and true” meals for a quick and healthy alternative.

Over Complicating Fruits and Vegetables

Sometimes we get so overwhelmed with the various presentations that we end up not getting enough fruits and vegetables in our diet. Keep it simple, include 2-3 servings of fruits and vegetables in each meal.  One quick and easy way to incorporate more fruits and veggies in your diet is to include juicing in your daily routine.

Choosing “Fake” Whole Grains

Whole grains are important for cleaning the intestinal wall so choose whole grains that are unprocessed including brown rice, rolled oats, barley, and whole wheat bread. Make sure to read the ingredients to get the whole truth about your products.

Not Accounting For Stress

Bad eating, or over eating is associated with high stress levels. Keeping your stress levels in check is one of the most important ways to stay thin and to avoid other health mishaps.

Too much stress for prolonged periods of time can creates numerous side effects like high blood pressure and lowered immunity. Stress can also lead to abdominal fat, poor sleep habits and chronic fatigue.

Looking good begins from the inside out, so think about your food as your daily medicine, three times a day, every day.  Also, remember to never under estimate the importance of your diet and incorporating these simple steps to feeding yourself healthy.

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Are You Sending Your Body Mixed Signals for Health?

Are You Sending Your Body Mixed Signals for Health?

You truly are what you eat…and in the past, the main focus was on the nutrients we might be missing. That’s still important, however, now scientists realize that there’s a lot more to consider when planning our daily diets than just avoiding a deficiency. Healthy eating, nutrition, and other modifiable lifestyle factors can help you reverse the disease process and improve health.

How Lifestyles Affect Your Body’s Nutritional Intake

Despite a wide variety of foods, people today generally eat more but actually get fewer nutrients. Many common aspects of daily life can deplete the body of the nutrients it needs to function properly:

  • Drinking—alcohol, coffee/sodas (caffeine)
  • Smoking—nicotine
  • Medications—statin drugs, corticosteroids, diuretics
  • Eating—junk food, refined carbohydrates
  • Stress—work, family
  • State of Health—illness, injury, intestinal issues, pregnancy

These things can rob you of nutrients by:

  • Increasing your need for certain nutrients
  • Causing accelerated nutrient loss
  • Impairing the absorption of nutrients from food

What You Eat Affects How You Feel

Processed foods and other unhealthy dietary habits can interfere with the dietary signals sent to cells throughout the body, which can lead to premature aging and disease. Addressing unhealthy eating patterns allows you to manage symptoms and even halt or reverse the progression of illness. Eating plans can also be tailored to specific conditions to maximize healthy signals—to help regulate blood sugar or reduce inflammation.

Are 3 balanced meals a day enough to keep you healthy? Food is the preferred source of nutrients to supply you foundational nutrition needs for basic health maintenance. Knowing how to eat to maximize these nutrients will help you stay on a path of reduced disease risk.

The foods you eat can be broken down into 3 categories: fats, proteins, and carbohydrates. They’re all essential to health—but not every food supplies them in a “good” way.  Work with your health care provider for suggestions on daily calorie intake and serving size suggestions to match your individual needs and activity level.

Some Fat is Good for You

Fat is a vital nutrient that your body needs for a wide range of biological processes, including growth, healthy skin, and absorption of nutrients. It’s also an important fuel source. Eating the right fats, in moderation, will help you feel full faster, and in turn, decrease your appetite. They can even help lower your risk of heart disease by reducing your levels of total and LDL (“bad”) cholesterol.

  • Good. Mono and poly-unsaturated fats and omega-3 fatty acids (from coldwater fish, nuts, flaxseed oil) are healthy.
  • Bad. Saturated fat and trans fat (from animal products and processed foods) can be harmful.
  • Saturated and trans fats can increase your risk of heart disease by increasing your total and LDL cholesterol.

Protein is More Than Just Meat

Protein is a key component of practically every tissue in your body, including muscle, skin, hair, and other tissues. Proteins manufacture the enzymes and hormones that power digestion, metabolism, and tissue growth and repair.

Protein can be found in all meats and vegetables. Some are “complete” proteins (typically from animals) because they contain all the essential amino acids your body needs to build more protein. Others are “incomplete” proteins (vegetables, nuts) because they lack one or more essential amino acids.

  • Good. Lean cuts of meat, white poultry meat, whey protein, soy protein, nuts (in moderation), beans, reduced fat dairy products (or dairy substitutes).
  • Bad. Fatty cuts of meat, dark poultry meat, excess cheese or “whole” dairy product consumption, poultry skins.
  • Even lean protein sources can be prepared in unhealthy ways—battered, deep fried, or covered in fatty sauces or cheeses.

Carbohydrates: the Key to Healthy Eating

Carbohydrates are important sources of energy and can be found in most foods. Not all carbohydrates are beneficial, so choosing the right carbohydrates is essential.

  • Good. Better sources of carbohydrates are whole grains, vegetables, fruits, and beans. These foods are a good source of energy and provide fiber, vitamins, and minerals—as well as phytonutrients that are essential for good health.
  • Bad. Refined carbohydrates or sugars (white bread, white rice, pastries, sugary sodas) provide little or no nutritional value.
  • Even the best carbs can be prepared in bad ways. Overcooking can deplete nutrients, or they can be covered in cheese, butter, and fatty/sugary sauces that counteract their benefits. Over time, a steady intake of refined carbohydrates can lead to insulin resistance, a harmful condition in which the body can’t properly convert blood sugar into energy. Insulin resistance, in turn, can result in weight gain, low energy levels, diabetes, heart disease, and other health conditions.

Fiber and Water: Filling You Up and Cleaning You Out

Good sources of fiber include bran, beans, brown rice and nuts, and green vegetables (broccoli, asparagus, spinach). Dietary fiber helps:

  • Promote healthy insulin and blood sugar response by slowing digestion, which helps to prevent a surge of blood sugar.
  • Create a feeling of fullness, helping you control the amount of food you eat.
  • Increase bowel motility, helping you empty what your body doesn’t need more regularly.
  • Low fiber diets can increase the risk to insulin resistance, digestive discomfort, and more serious intestinal concerns.

Water helps to transport vital nutrients to, and export waste from, our cells. It’s also necessary to moisten the lungs and respiratory tract, lubricate joint surfaces and internal organs, and ensure proper digestion. Like fiber, it can increase the feeling of fullness and aid in toxin removal. So it’s important to make sure you’re getting enough water every day.

“Boosting” Your Healthy Message with Nutritional Supplements

Even if you eat a nutritious diet, you might benefit from nutritional supplementation. Nutritional supplementation not only helps you maintain adequate nutrient levels, it can also help improve your health or manage chronic health conditions.

Be sure to discuss nutritional supplementation with your healthcare provider, especially if you have a health condition or are currently taking medication.

Article written by: metagenics.com

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