Tuesday, February 2, 2016

Moderation Is Key!

If you are struggling with trying to stay on track with your eating, here is a very simple tip.

The key to any healthy diet is moderation! This simply means only eating as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Moderation is also about balance. Despite what many fad diets would have you believe, we all need a balance of protein, fat, fiber, carbohydrates, vitamins and minerals to sustain a healthy body. For many of us moderation also means eating less than we do now. But it doesn't mean eliminating all the foods you love, as long as the majority of the time you are eating a healthy balanced diet (again it's about moderation!).

Also, eat slowly, it actually takes a few minutes for your brain to tell your body that it has had enough food. Hopefully this will help you to get on track with your healthy eating!

Thursday, January 21, 2016

Keeping A Food Journal!

Healthy eating is so important but it really doesnt have to be that difficult! The following quick tip will help you to start making healthier food choices without it feeling completely overwhelming...

Healthy eating doesnt have to mean strict dietary limitations or depriving yourself of the foods you love. Its about feeling great, having more energy and improving your outlook.

Keep a food journal! This is super important, especially at first. You will be surprised at what you are actually consuming day in and day out and will start to see how easy it is to change those habits, once you start holding yourself accountable. Remember to be honest and write everything down immediately (what time of day and what you were doing at the time), this will help you to see paterns in your eating habits that are unhealthy. Do this for about a week and see what you discover!

Remember a healthy diet is all about balance and replacing unhealthy choices (i.e. processed and high sugar foods) with healthy alternatives. Simplify your choices. Instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged or processed foods and opting for more fresh ingredients. Read the labels! Its important to be aware of what's in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy. Keep your choices simple and just slowly start to replace certain foods and before you know it you will start to see some results!

Thursday, January 14, 2016

The Importance Of Good Posture!

I read this article the other day and thought I would share it, as it is filled with a lot of really good information on posture and how to improve it if it's poor (which unfortunately is probably the case with most of us whether we realize it or not). I have had some posture issues myself which have led to nagging neck/back problems over the years, so now I try to be very aware of what I am doing and make sure my posture is correct no matter what. It is an easy way to avoid any unnecesary aches and pains... See if any of these apply to you and if so take the steps to improve them, you'll be glad you did!

Wednesday, January 6, 2016

New Year New You!

Well its that time again, time to get into shape! So here are a few simple tips to get you started.

First find something active that you enjoy doing or better yet multiple activities - Take a group class, find a 1 on 1 trainer that will get you started on a good routine, start running, walking, hiking, swimming or anything else that will simply get you moving. Remember getting in shape isn't just going to the gym and going through the motions a few times a week (thats why most people don't stick with it). Its about changing your lifestyle, changing how you eat and learning to enjoy the journey!

Keep your workouts fun and consistent, remember to change your workouts often, this will keep it exciting and will keep your body guessing as to whats coming next, this is how you will keep seeing results and not plateauing.

Also you need to set goals! this is extremely important and will keep you on track and accountable, set short term & long term goals, this is not only important for getting the results you want but goals are a great motivator too! So go out there find something that you love and that works for you & get those results!

Hopefully this will help you get started on your health & fitness goals for 2016!

Good Luck!

Thursday, September 3, 2015

Keeping Your Joints Healthy!

I recently came across this great article on natural ways of keeping your joints healthy, this is extremely important especially as we age, so I thought that I would pass it on.

Looking after your joint health certainly becomes a priority as we age. Joints are crucial to our mobility and if they start to become stiff and sore it’s very difficult to maintain our routines and keep active. The human body has an amazing capacity to repair itself, however, our joints often need extra love and care.

A joint is a connection between two bones in our body. Joints and their supporting structures allow you to bend your elbows and knees, bend your back, move your hips, turn your head and even move your fingers.

Smooth tissue called cartilage, synovium and a lubricant called synovial fluid cushion the joints so that our bones do not rub together. Increasing age, injury and carrying too muchweight can lead to increased wear and tear of your cartilage – which subsequently can lead to discomfort, pain or even debilitating joint conditions.

Fortunately, taking steps to protect our joints now can reduce the chances of needing to replace them later in life. Here are a number of ways you can support your joints.

1. Muscle-Strengthening Exercise

Muscles essentially act like shock absorbers in our bodies and help to stabilise and protect joints. Muscle strengthening movement such as light weight training can be incredibly protective for joint (and bone) health. It becomes increasingly important as you age that you continue to strengthen your muscles with weight bearing exercise. Knee joints, in particular, are the most prone to wear and tear - so strengthening the muscles with movement such as cycling, can help protect them from premature damage.

2. Joint Mobility Movements

When we move a joint, in a safe and full range of motion, we move the synovial fluid within the joint. This fluid is the joint’s lubrication. By moving our bodies, we help the synovial fluid to move. This joint movement moves the old fluid out and allows new fluid to move in. Old synovial fluid can  accumulate of mineral deposit and microbes. Moving your body and your joints every day is a wonderful way to lubricate your joints naturally. Incorporate 5-10 minutes of joint mobility movement each morning.

3. Body Rolling

When we’re inactive, our muscles and connective tissue can become tight and inflexible. The stress being applied to a joint may be due imbalances in muscle strength - for example, one muscle being too tight, another being too weak – subsequently your body makes adjustments to compensate. Body rolling with a foam roller can be very helpful in addressing these imbalances. If you are experiencing joint pain or stiffness, it can be incredibly helpful to seek treatment and support from a physiotherapist or osteopath.

4. Keep Joints Lubricated With Helpful Fats

The fats that you eat eventually become the fats that populate your cell membranes, that also encapsulate your cells. These membrane fats become the building blocks for molecules that either call for inflammation or fight inflammation in the body. It is absolutely essential we nourish our bodies with fats from avocado, nuts, seeds, and fatty fish such as salmon (or flaxseed).
Omega 3 fatty acids are particularly effective in fighting inflammation in the body, and can be easily incorporated into our diets by eating omega-3 rich salmon or flaxseed. The Arthritis Research Campaign (ARC) scored fish oil, derived from fatty fish such as sardines and salmon, as a maximum five for effectiveness. If you can't eat enough omega 3s, then consider supplementing with them. Flaxseeds, chia seeds, walnuts and pecans are also good sources of omega 3 fats.

Foods And Nutrients That Support Joint Health

  • Research had consistently shown that a high plant diet has an anti-inflammatory effect on the body. It is likely that this is in part due to some of the substances unique to plants, such as the indoles and sulforaphane in the Brassica family of vegetables. It is likely that a high plant diet is also beneficial, as when we focus on eating more plants, we omit many fake food ingredients that are added to processed foods.
  • Glutathione is a potent antioxidant. It helps our body to fight free radicals that we are exposed to every day from pollution, chemicals, even inflammation in the body caused by stress. Glutathione as a supplement may support joint health due to its anti-inflammatory effects.
  • Vitamin A, C and E are all potent antioxidants that act as antioxidant support in the body.
  • Glucosamine is an amino sugar naturally produced by the body. It is one of the building blocks of cartilage. Glucosamine comes in two forms – glucosamine sulfate and glucosamine hydrochloride. It is often found in joint care supplements in combination with chondroitin. Chondroitin is also a natural substance found in the body. It is believed to help draw water and nutrients into the cartilage, keeping it healthy and sponge-like. There is some evidence to suggest that glucosamine and chondroitin are helpful in the treatment and management of some joint conditions.

5. Acupuncture

Acupuncture's origins date back to China more than 2,000 years ago. When properly administered, by an experienced practitioner it can be effective in providing relief for arthritic conditions, pain or inflammation of the joints.

Acupuncture is a very effective form of pain control and works in a number of ways. Firstly, it assists the body to produce chemicals called endorphins, which make us feel good and in turn inhibit our bodies ability to feel pain. Secondly, it stops the transmission of pain signals to the brain through the nervous system. Thirdly, it works on trigger points. Trigger points are tender and extremely reactivate areas that develop within specific areas of our muscles. The result being a widespread relaxation of both body and mind.

6. Massage

Massage involves the manipulation of tissues utilising pressure, tension and motion. It targets the soft tissues of the body, such as muscles, tendons and ligaments. Massage can be done manually, using hands, fingers, elbows, or with mechanical aids. It can be wonderful at helping to ease muscle tension and subsequently joint aches.

7. Keep Your Core Strong

The strength of the diaphragm relates to the strength of our core muscles, mainly our abdominal muscles. When our core is strong, posture and movement are improved and there is a reduction in stress loads placed on our joints. Yoga and pilates are great movements to improve your core muscle strength and help support joint stability.

Thursday, January 8, 2015

New Year!

Its the new year and time to make some changes! If fitness and a healthier lifestyle are part of your resolution, then its time to get going and it doesn't need to be unenjoyable! Set up some realistic goals (write them down) and start implementing them into your daily routines. Keep a food log and a workout schedule to keep yourself on track and make sure to have short term and long term goal dates set up to keep you accountable and then just go for it!! Once you get that first set of goals checked off, it will be that much easier to keep moving forward. Good Luck!

Friday, August 16, 2013


What are Micro-Nutrients?

Micronutrients are what are commonly referred to as vitamins & minerals and are extremely important for your overall health. Micronutrients include such minerals as fluoride, selenium, sodium, iodine, copper & zinc. They also include vitamins C, A, D, E, & K as well as the B-Complex vitamins.

Micronutrients are different from Macronutrients (Protein, Carbohydrates & Fat), micronutrients are called "Micro-Nutrients" because your body only needs small quantities of them for survival. However if your body does not get those small quantities then serious health problems can result.

Micronutrients are vital to the proper functioning of all of your bodies systems. Here are some examples:

  • Sodium is responsible for maintaining the bodies proper fluid balance, it helps fluids pass through cell walls and helps regulate pH levels in your blood.
  • Manganese promotes bone formation and energy production, and helps your body metabolize the Macronutrients, Protein, Carbohydrates and fat.
  • Magnesium helps your heart maintain its normal rhythm. It helps your body convert glucose (blood sugar) into energy, and it is necessary for the metabolism of micronutrients, calcium and vitamin C.
  • Iron helps your body produce red blood cells and lymphocytes.
  • Iodine helps your thyroid gland develop and function. It helps your body to metabolize fats, and promotes energy production and growth.
  • Chloride helps regulate water and electrolytes within your cells, as well as helping to maintain appropriate cellular pH.
Getting Enough Micronutrients 

Getting Enough Micronutrients is not hard, just eat a balanced diet and include plenty of nuts, whole grains, colorful fruits & vegetables (especially the leafy green vegetables). Enjoy!