Articles
Good digestion:
Because posture begins with your core, it directly affects digestion. Poor posture can contribute to acid reflux by weakening your esophagus. Siting in a hunched position or lying down directly after a meal places stress on the stomach that promotes heartburn and indigestion. If you’re looking to ease digestion and practice better posture after a meal, watch your posture and exercise regularly.
Better breathing:
Deep breathing can become second nature, not just a yoga luxury. Rather than compressing your abdomen and chest, prevent shallow chest breathing by standing up straight and sitting tall at your desk. Good posture allows the front of your body to open and your diaphragm to work at its best. Still in doubt? Test it for yourself — right now — and notice the difference.
Tightens your core:
Poor posture may be the one thing preventing you from getting that six-pack. When you slouch, you start to reverse the benefits all those planks. By practicing better posture, you’ll keep your entire core engaged, even when you’re not at the gym. Sitting on an exercise ball at work is a great way to enforce good posture and tighten your core while on the job.
Strengthens back muscles, reducing pain:
Slouching at your desk or while standing puts extra strain on the muscles that support your spine, ultimately leading to other aches and pains as well. Improving your posture by unlearning all your bad postural habits and standing with your feet hip-distance apart can be the key to relieving chronic pain.
Looking slimmer:
Ladies, it’s true, bad posture makes you look heavier than you are! Standing up straight can make you look five pounds slimmer without dieting. Good posture will help you stand tall (and rock your bikini) with confidence.
Why should we drink warm water with lemons? What are the benefits?
1. Boosts your immune system: Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds and potassium stimulates brain and nerve function and helps control blood pressure.
2. Balances pH: Lemons are an incredibly alkaline food, believe it or not. Yes, they are acidic on their own, but inside our bodies they’re alkaline (the citric acid does not create acidity in the body once metabolized). As you wellness warriors know, an alkaline body is really the key to good health.
3. Helps with weight loss: Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster. And my experience is that when I start the day off right, it’s easier to make the best choices for myself the rest of the day.
4. Aids digestion: The warm water serves to stimulate the gastrointestinal tract and peristalsis – the waves of muscle contractions within the intestinal walls that keep things moving. Lemons and limes are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract.
5. Acts as a gentle, natural diuretic: Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.
6. Clears skin: The vitamin C helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well.
7. Hyrdates the lymph system: This cup of goodness helps start the day on a hydrated note, which helps prevent dehydration (obviously) and adrenal fatigue. When your body is dehydrated, or deeply dehydrated (adrenal fatigue), it can’t perform all of it’s proper functions, which leads to toxic buildup, stress, constipation and the list goes on. Your adrenals happen to be two small glands that sit on top of your kidneys and along with your thyroid, they create energy. They also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you really don’t want to mess with a deep state of dehydration!
Adopting just this one practice of drinking a cup of warm water with lemon in the morning for a month can radically alter your experience of the day. Don’t be surprised if you begin to view mornings in a new light.
As your little ones prepare their costumes to trick or treat their way through the night, the Canadian Red Cross has prepared a quick list of 10 tips to make sure everyone gets home safely. You may not need to fear vampires and ghosts knocking on your door, but fire hazards, scrapes and getting lost are potential concerns.
1) Give your kids a map of their trick or treat route so they can find their way home. Mark the homes of nearby friends and relatives in case they need assistance on their journey. Younger children should be chaperoned by an adult.
2) Instruct children to walk on the sidewalk not the street – even princesses and fairies have to watch out for motorists!
3) Prepare for the dark with lighter coloured clothing and reflective surfaces. What better way to decorate a sword or a cape than with magical glowing tape?
4) Avoid any type of flame by substituting candles with glow sticks. Wigs and costumes are highly flammable and glow sticks are perfect for illuminating Jack-o-lanterns.
5) Remind your kids to stick with groups of at least four or five – after all, even legendary heroes are stronger as a team (like the Avengers and X-Men!)
6) Tell them to only visit residences with a porch light on and not to enter a stranger’s home – politely accept candy and promptly leave.
7) Costumes are meant to embellish – not to hide. Keep hems short to avoid tripping and don’t let masks block the eyes.
8) Whether you have one eye, two eyes, three eyes or four, always look both ways before crossing the street.
9) Both mystical creatures and children need to let parents check their candy before eating to remove any potential hazards.
10) A flashlight is akin to a protective light saber of sorts and makes nighttime travelling safer (it also helps you spot a ghost or goblin trying to plan a surprise attack!)
Following these tips on October 31 will help ensure your family has a fun and safe night of trick or treating.
Happy Trick or Treating!!!! Have a Spooktacular Day.
Top 5 Superfoods for Athletes
1.Oatmeal
Oatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the bloodstream. But perhaps even more important, it’s packed full of good carbohydrates – the most critical energy source for athletes. Oatmeal maintains your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oats are also a good source of B vitamins, important for athletes as a source of energy.
Quick & Healthy: Mix plain oatmeal with milk and add a handful of nuts or seeds and dried or fresh fruit. Toss it in the microwave and cool off with a splash of milk before eating.
2.Yogurt
Yogurt is a well-known source of calcium, which supports healthy bones and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism? If you’re feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. If not, try adding some yogurt to your breakfast, lunch, or snack. Rich in Vitamin B-12, this super food also helps athletes prevent fatigue. Check out our yogurt GoUnDiet Interactive Review Tool to find the right yogurt for you.
Quick & Healthy: Sweeten plain yogurt with your favorite fruit and top with nuts and seeds for a quick snack before or after your workout.
3.Blueberries
This miniature super fruit is chock-a-block full of nutrients and is the star of the show when it comes to antioxidant properties. Antioxidants can help to reduce oxidative damage to cells resulting from free radicals produced during periods of strenuous activity. Nutrients in blueberries may also promote healthy blood pressure. These super foods contain Vitamin C to support your immune system, and are a source of energy-enhancing carbohydrates and fiber to help sustain your energy and keep you in the game.
Quick & Healthy: Blend fresh or frozen berries into your favorite smoothie or top up your morning breakfast cereal with these tiny burst of nutrition.
4.Sweet Potatoes
Sweet Potatoes may not be your typical vegetable of choice for dinner, but you might want to start making these nutrient-dense super foods a staple after you hear what they has to offer. Sweet potatoes contain more of the antioxidant beta carotene than any other fruit or vegetable. They are also a source of Vitamin C and one of the only fat-free sources of Vitamin E. Of course, Vitamins C and E both have antioxidant properties and aid in muscle recovery among athletes. Last, but not least, sweet potatoes are an excellent source of iron, which is important in oxygen production for athletes during a workout. Click here for a complete list of iron rich foods.
Quick & Healthy: Bake, grill or microwave these nutritious super foods. My favorite way to prepare them is by making sweet potato fries. To do this, cut them in to thin slices, place on a baking sheet, drizzle with a little bit of olive oil and garlic and roast them in the oven.
5.Salmon
Salmon is a source of high-quality protein, iron, and Vitamin B12 – which is important for optimal athletic performance. It also contains omega 3 fatty acids. The nutritional fats found in salmon have been shown in epidemiological and clinical trials to reduce the incidence of heart disease. Recent studies have also indicated that omega 3 fatty acids may be beneficial to intestinal health. In addition, omega 3 fatty acids may have anti-inflammatory effects, protecting against conditions such as arthritis. It’s no wonder salmon and other fatty fish have been touted as super foods! Click here to look for other high-protein foods.
Quick & Healthy: Consider fish a healthy fast food that can be a beneficial addition to your meal in just 10-15 minutes by poaching, baking, grilling or microwaving it with your favorite herb. Add canned salmon to your sandwich or salad for a nutrient dense recovery meal.
