It could be the case that you have access to a safe place to run or cycle or can even afford a gym membership. You also have the time to work out, even if it is on the evenings or on weekends. You even have a drawer of the right clothes and sneakers. But what you lack is motivation.
So, how can you boost your motivation levels, in order to get physically fit? Let’s take a look at a handful of foolproof ways….
Hearing is one of our most valuable senses, and it allows us to hear and enjoy a whole universe of wonderful music. Well, science has proven time and time again that music with certain qualities can be great at helping with motivation. After all, there has to be a reason why so many gyms pump out loud dance music in their fitness halls! And spin classes have the music on so loud that the leader needs a microphone or loudhailer to be heard! Usain Bolt was just one pro-athlete seen at the Rio Olympics warming up with his headphones in! Follow in his footsteps by using music to motivate you! Make a playlist the length of your workout, and aim to get right through to the end of the last track. If you lift weights, for example, music also acts a great distraction to help you push through the pain. feelingfit.info lists some great workout songs to add to your playlist!
Consider Supplements
If you lack motivation for fitness within yourself, it could well be linked to your testosterone levels. Many parallels have been drawn between motivation and testosterone by sports scientists and researchers. If you think that boosting your levels of testosterone will help you- as it likely will- be sure you do ample research first. If you want to supplement your levels, it is so crucial that you are well-informed. Being so means that you can give yourself this boost safely. Take a look at information sites HealthandFitnessVitality.com like and take in the insights there.
It’s as simple as this; if you are dehydrated, you simply can’t feel as energized and motivated as you could if you were properly hydrated. If, an hour before the end of work you simply can’t be bothered to go to the gym afterward? Down a couple of pints of water! You’re sure to feel much better afterward. That’s because water is directly linked to things like how awake and alert we feel. familydoctor.org explains more about the importance of good hydration.
Breath!!
This might sound like the most obvious point in the world. But actually, it is incredibly common for people to hold their breath when exercising, or pushing themselves further. However, if you are not breathing properly, you won’t maintain the energy you need to keep going. As a result, you simply won’t be motivated to do as many reps, or miles, or strokes. Remembering to breathe- and to breath correctly- isn’t something you can learn in a second. It takes time to build up the skill, and then to do it naturally, resisting the urge to hold your breath. Try saying it to yourself in your head for your exercise routines for the next few weeks. After a while, you’ll stop holding your breath and breath properly all the way through your routine. greatist.com is a guide to breathing correctly for all types of exercise.
I had the chance to sit down with nutritionist Jessica Tong. The registered dietitian that works with Zespri Kiwifruit. At the time I was very inspired by the Olympics so a lot of my questions have to do with training nutrition. I hope you all can take away a bit of new knowledge about how great Kiwifruit is from the questions that I asked her.
If I am planning a tough training day when is the best time to have my fruit like a kiwi?
The best time to have kiwifruit is prior to a tough workout. Packed with potassium, vitamin C, vitamin E, antioxidants, and natural sugars, Zespri SunGolds are a nutrient-dense snack of choice to fuel your body, optimize immune function, and ensure proper muscle function during your workout.
What major nutrients are in a kiwi that will contribute to my health?
Zespri SunGold kiwifruits are excellent sources of vitamin C. They contain 2 times more vitamin C than oranges, which is important for immune function and the growth and repair of bones and tissues. Zespri SunGolds are also a good source of vitamin E, a natural antioxidant. Potassium is crucial for heart function and plays a key role in muscle contraction. One serving of Zespri SunGolds provides as much potassium as a medium banana. Vitamin C, vitamin E, and potassium are all essential micronutrients that are especially important when you are training.
What is a good go-to recipe for kiwis?
Zespri SunGold kiwifruits can be blended into shakes for a juicy, tropical taste. Or, they can be cut up into smoothie bowls or yogurt. This Sunrise Smoothie Bowl is an excellent recipe rich in fibre, heart-healthy fats, and protein that can be enjoyed for breakfast, snack, or dessert! http://www.zesprikiwi.com/kiwifruit-recipes/breakfast-recipes/sunrise-smoothie-bowl/
Are kiwis high in sugar? What is the glycemic rating?
Kiwifruits are relatively low in sugar, especially Zespri SunGold Kiwifruits. They are low on the glycemic index (Zespri Green: 39, Zespri SunGold 38) and are appropriate for people with diabetes or impaired blood sugar control.
How many kiwis are one serving size?
One serving of Zespri SunGold is 162 g or 2 kiwifruits.
How much more vitamin C does a Kiwi have than an orange?
Based on 100 g, Zespri SunGolds contain 2 times more vitamin C than oranges.
What is the PH balance of a kiwi and how can it help my athletic performance?
Acid-base balance, or pH balance, affects the body’s metabolic process. It is important that blood pH stays within the range of 7.35 and 7.45, which is on the basic/alkaline side. When blood pH levels become too acidic, an environment is created for bacteria or viruses to enter and to thrive, leading to illness, aches, and lack of energy. This can worsen muscle soreness, create a feeling of fatigue, and compromise athletic performance.
Depending on its ripeness, the pH value of a kiwifruit varies between 3.1 and 3.96, classifying it as a “high-acid” food. However, while kiwis are naturally acidic, they become alkaline after digestion, promoting alkaline balance. Also, kiwifruits are not acid-forming. When acid-forming food is consumed, such as artificial sweeteners, meat, and alcohol, all of which are common in the North American diet, it produces toxins that impact the pH balance of the body and makes the blood more acidic.
We know that fibre is important and especially with muscle. How much fibre does a kiwi have and how does it help my fitness goals?
1 serving (2 kiwifruits) contain 4 g of fibre. Fibre is slow to digest so it keeps you fuller for longer. This is crucial if you are trying to control calories. Fibre also prevents a blood sugar spike as it causes glucose (sugar) to enter your bloodstream in a slow, controlled manner. This helps to stabilize energy levels and prevent a “sugar crash”. Fibre is also important to promote digestive health and regularity.
Is there anything else you would like to share? Where can we find more information about you?
Kiwifruit is considered a superfood/superfruit. It is a versatile fruit that is nutritionally superior to apples, oranges, and bananas.
Please feel free to reach Jessica via www.jessicatongrd.com and to learn more about Zespri check out there website HERE.
Building A Healthy Child - Book Review
Many parents feed their children as if they are adults. The truth is, however, that organs and body systems mature at different times, which means nutrition needs at different ages vary.
In her new book, “Building a Healthy Child,” naturopathic doctor Melina Roberts outlines a revolutionary nutritional program that aims to change the way parents introduce foods to their children -- significantly improving the health of the future generation.
“If we introduce foods based on these key concepts, we can avoid common childhood illnesses like allergies, eczema and asthma, and also form the foundation of long-term health,” Roberts said.
I was lucky enough to receive a copy of her book. Although I do not have children I have many clients who do so I thought it would be a great opportunity for me to learn and be able to give better advice to my parenting clients. Most parents want whats best for their children and there are a lot of misconceptions out there. This book is great for learning that up and I would recommend it to any mom or dad out there looking to raise a healthy baby.
She covers a wide variety of topics including: First foods, problem foods, solid food introduction, supplements, remedies, liver and toxins and even includes healthy recipes for different ages. So grab a copy and get reading so that you can have a healthy baby!
Melina Roberts, N.D., is a naturopathic doctor and founder of Advanced Naturopathic Medical Centre in Calgary, Canada. She is a graduate of University of Waterloo and the Canadian College of Naturopathic Medicine, and is a leading authority in the field of naturopathic medicine. She currently resides in Calgary with her husband and daughter. For more information, visit http://advancednaturopathic.com.
Food is loaded with natural ingredients that will help reduce inflammation and keep you healthy. These natural ingredients can help address what might be causing inflammation and pain in the first place. Keeping your diet natural can help increase mobility. By adding in natural health supplements like Genuine Health FAST pain relief+, your body won’t quit unless you do.
Ginger
Ginger fights pain and inflammation on two different fronts. It can stop inflammation before it ever starts by inhibiting the formation of inflammatory compounds in your body, and it has anti-inflammatory effects that can help reverse the inflammation process once it starts.
Pineapple
Pineapples are a super-rich source of vitamin C, which helps fight the free radical damage that contributes to the joint pain and disability that can accompany osteoarthritis and rheumatoid arthritis.
Salmon and Sardines
It’s the high concentration of anti-inflammatory omega-3 essential fatty acids that make cold-water fatty fish like salmon and sardines effective pain-fighting foods. Omega-3s may reduce risk of inflammatory-related chronic diseases, such as heart disease, cancer, and arthritis.
Garlic
Garlic is one of the oldest cultivated plants. We’ve been growing it for over 5,000 years! Garlic is rich in sulfur-containing compounds that give it its distinctive smell, but also its health benefits. These sulfur-containing compounds help protect you against both inflammation and oxidative stress.
Avocado
Yes, the avocado is fatty, but it is mostly monounsaturated (healthy) fats. And remember, it’s not fat that makes you fat. Sugar does. Avocado is a perfectly balanced food! it’s got healthy fat, fibre and protein! Avocados even have a special type of fats (phytosterols) that provide important anti-inflammatory benefits to our body systems.
The important thing to remember is that not all natural supplements are created equally. Ever heard of natural eggshell membrane? Sometimes referred to as NEM? Only Genuine Health products carry Biovaflex, a form of NEM.
What is BiovaFlex? - It is a natural health ingredient found in egg membrane that includes collagen, elastin, desmosine, isodesmosine, glucosamine and chondroitin. In a nutshell, it improves cartilage strength and elasticity helping to joints to be more mobile without pain.
For mild joint pain, FAST joint care+ includes all that you need and of course contains Biovaflex. For more severe pain and osteoarthiris, Genuine Health has fast arthritis relief+ which also contains Avovida (from avocados) and Bromelain (from pineapple) which are proven to increase that joint space while the BiovaFlex builds the cartilage back. They also have fast pain relief+ which is a great alternative to everyday pain medication and works in as little as two hours for headaches and cramps. All using whole food based ingredients!
FAST joint care+ provides effective relief from joint pain and inflammation – naturally. Made with the patented and proven ingredient Biovaflex® natural eggshell membrane, its formula provides the fastest, most effective way to improve mobility and range of motion due to osteoarthritis joint pain and joint stiffness.
Benefits:
· Fast, natural pain relief that works in 5 days
· Increases mobility and range of motion with noticeable reduction in inflammatory markers like C Reactive protein
· Helps build joint cartilage, while improving long-term joint health
· 1 veggie capsule per day
FAST pain relief+
FAST pain relief+ is the latest all-natural, clinical strength supplement to help relieve acute pain, such as headaches, back pain, muscle aches and chronic flare-ups. Made with the unique combination of Biovaflex® natural eggshell membrane, Devil's Claw (a natural anti-inflammatory ingredient), and White Willow Bark (nature’s Aspirin), FAST pain relief+ gives you the fastest, most targeted and effective way to manage your pain.
Benefits:
· Fast, natural pain relief that works in 2 hours
· Targets acute pain and can prevent chronic flare-ups
· Non-drowsy with no negative side effects reported
· 3 veggie capsules per day
If you guys are tuned into the Olympics like I am you must be feeling motivated to get your health and fitness not track! You don’t need to head to Rio for a taste of Gold this summer. Zespri® Green and SunGold Kiwifruit are a refreshing and nutritious snack that will keep you on top of your game.
I was lucky enough to find an amazing box full of kiwi at my door step this week! Nothing screams refreshing like fresh Gold Zespri kiwifruit! I was excited because my box came with a little kiwi scoop that makes eating them a whole lot easier! They even gave me a nice apron to wear will I cut up the delicious green fruit.
kiwi
Did you know:
With just one serving of Kiwi there are over 20 vital nutrients and boasting more vitamin C than an orange, kiwifruit plays an important role in boosting your performance and maximizing recovery during athletic activity.
The green fruit are also power up with potassium. Any professional athlete will tell you an important factor in achieving a successful workout is remaining hydrated. As the intensity of the workout increases, key electrolytes (like potassium) are lost through sweat glands. Two kiwifruit contain anequal amount of potassium as an extra-large banana, and will also improve performance while replenishing lost energy.
Kiwi also help with alkaline balance. Did you know it is essential your gut has the proper pH balance. Foods like kiwifruit, which are heavy in alkaline, allow you to neutralize your stomach’s acidity, which gives you more energy.
Kiwi fruit are also a good source of fibre. Not only does fiber lower cholesterol and help maintain a healthy weight; but a high-fibre diet is a big player in muscle growth, and will provide you with the energy you need to perform at your best. Two kiwifruit contain more fibre than a bowl of bran cereal. Now that's a lot of fibre!
Thanks again Zespri for brightening up my day and refreshing my palate!
Larabar Lemon - Add Zest To Your Life
What's Larabar?
Larabar was founded by Lara Merriken in May of 2000. She believed that food should be fun, enjoyable and good for you. She tinkered with recipes an d made her own Larabar bars. She discovered how natural foods enlivened her mind, body and spirit and wanted to share that with the world.
Trends have changed over the years and Larabar has become even more popular because people are actively seeking out foods that are not derived from artificial flavours, sugar or high sodium while they are still looking for great taste. The Lara bars are also gluten free, non-geo, dairy free, vegan and kosher! Each bar contains no more than 9 ingredients and they are minimally processes and as close to their natural state as possible.
I came home last week and to my surprise there was not 1 but 2 packages at my door. I was lucky enough to receive not only the new special edition flavour of Larabar Lemon, but a sample box of flavours including cashew, peanut butter, apple, coconut cream, peanut butter chocolate chip, cocoa coconut chew, chocolate chip, chocolate brownie and blueberry. On top of the samples I also got my very own lemons and tree! This was a little confusing. There also was a bag of dates, cashews and almonds in the box.
Why were all these things included in my package? Why to make my own bars! Thats how little additive ingredients there are in Larabars that I can literally make my own lemon bar with just a food processor, parchment paper, rolling pin and a knife! How cool is that!
There was a little instruction card telling me to place all of the ingredients provided in a food processor and pulse until blended. Once the dough is formed put it into a disc with my hands and roll out between two pieces of parchment paper to my desired thickness. Then cut off excess edges and slice them into bars!
Thank you Larabar for sending me this amazing package. My lemon tree is now soaking up the sun in my living room window and my boyfriend and I are going to enjoy the delicious bars and our homemade zesty lemon bars!
The lemon is available for a limited time only in local grocery stores and online. To find out more about Larabar visit www.larabar.ca
Joy McCarthy is a certified Holistic Nutritionist and founder of the hugely popular healthy living blog www.joyoushealth.com . She is the author of the Canadian bestselling book Joyous Health: eat and Live well Without Dieting. Her second book, Joyous Detox, comes out in December 2016.
I recently was sent a copy of the salad guide from Joy. And since I am a figure athlete and I am in prep for a November show I have found it very useful in changing up my greens daily. The guide has beautiful pictures and the directions are easy to follow!
Get your free copy of Joy McCarthy's latest ebook, the 7-Day Sensational Salad Guide. It features seven all-new, exclusive recipes chock-full of superfoods, plant-based nutrition and all-around goodness! Something I know you probably appreciate.
CYREX ARRAY 2 PROVIDES CANADIAN CLINICIANS CUTTING-EDGE TECHNOLOGY FOR ACCURATE
ASSESSMENT AND MONITORING OF INTESTINAL BARRIER FUNCTION
Cyrex Laboratories, a clinical laboratory specializing in functional immunology and autoimmunity, offers Array 2, an intestinal antigenic permeability screen. The Array 2 is the most advanced test on the market to accurately measure intestinal permeability or “leaky gut” as well as assess systemic Lipopolysaccharides (LPS)—a byproduct of bacteria. The Array 2 is unique among clinical testing in its ability to identify the route of damage occurring in the intestinal barrier.
Knowing the pathway of degeneration helps the practitioner narrow his/her focus in identifying the triggers causing damage and choose the most effective gut healing protocol for the patient. Dr. David Perlmutter, a renowned neurologist and leader in preventative medicine who recently released the New York Times Best Seller Brain Maker, said, “I consider the Cyrex Array 2 to be the most effective laboratory study available for evaluating gut permeability.”
Array 2 is recommended for patients who have food sensitivities, abnormal immune cell count and function, or who present multiple symptoms suggestive of autoimmune disorders, such as chronic fatigue, joint pain, skin issues and/or cognitive impairment. Because of the significant correlation between the gut and brain barriers, Array 2 can also be used in combination with Cyrex’s Array 20, a potent tool for assessing permeability of the blood brain barrier.
"With gastrointestinal barrier integrity being a causal mechanism for so many autoimmune and metabolic diseases, there has never been a more important time for those practicing to quantify what is being observed clinically,” says Dr. Randall Gates, D.C, D.A.C.N.B. and Board Certified Chiropractic Neurologist and Dr. Martin Rutherford, D.C., C.F.M.P and Certified Functional Medicine Practitioner. “Simply, the Cyrex Array 2 allows us as practitioners to ascertain and demonstrate to patients the problem at hand.”
Physicians and other licensed healthcare professionals, as well as patients, interested in learning more about Array 2, 20 or any of the Cyrex Arrays that are part of the Cyrex System, are encouraged to visit www.joincyrex.com for additional information.
About Cyrex Laboratories
Cyrex is a clinical immunology laboratory specializing in functional immunology and autoimmunity. Cyrex offers multi-tissue antibody testing for the early detection and monitoring of today’s complex autoimmune conditions. Cyrex develops innovative testing arrays through continuous collaboration with leading experts in medical research and clinical practice. Cyrex technology is built on four pillars of excellence, including the antigen purification system, optimized antigen concentration, antigen-specific validation and parallel testing technology. Cyrex is a CLIA licensed laboratory based in Phoenix, Arizona and holds a Medical Device Establishment License in Canada.
HEALTHY GUMS COULD SAVE YOUR LIFE
Study Shows Connection between Gum Disease and Pancreatic Cancer
A new study presented at the 2016 American Association for Cancer Research meeting points to a connection between gum disease as a potential early marker for pancreatic cancer. The study, from a group of researchers at New York University, could possibly pave the way for early detection of this deadly disease.
So, it’s more important than ever to keep our teeth and gums in good shape. And studies also show that smiles make us more attractive, lower stress, elevate our mood and make us look younger!
But, many of us don’ take good care of our gums. Nearly 50% of adults 30 years old or older have periodontal disease in the U.S., and that number spikes to 65% in adults 65 years old or older. Yet, it’s not a disease that’s readily discussed, despite the fact it’s 2.5 times more common than diabetes! But, there’s good news. Gum disease is preventable, or reversible, if you just “love the gums you’re with.”
The American Academy of Periodontology (AAP) encourages all Americans to understand the importance of periodontal health through its “Love The Gums You’re With” campaign. The AAP hopes to educate us on the importance of good oral hygiene, and the need to speak to a dental professional about periodontal health because we all love the thought of a sparkling smileand fresh breath.
“Taking care of your gums shouldn’t be an afterthought,” says AAP President Dr. Wayne Aldredge. “Gum disease is preventable, or reversible. You just need to follow a few simple tips to ensure a lifetime of healthy gums.”
The AAP just launched a new tumblr page called GUMBLR (Gumblr.org) to help you take better care of your gums. This engaging site is filled with valuable information to help you find a local periodontist, learn more about gum disease and take aninteractive quiz. Check it out today!
To help us keep the gums we have for life, here are some fast facts from the AAP:
There are two types of periodontal disease: gingivitis, the mildest form, and periodontitis, or advanced gum disease
Periodontists specialize in the prevention, diagnosis and treatment of periodontal disease, and receive three additional years of training after dental school
Symptoms of periodontal disease include red and swollen gums, receding gums, bleeding when flossing, loose teeth, mouth sores and persistent bad breath
Gums may separate from teeth, forming pockets that become infected with bacteria
Gum disease can lead to social anxiety and discomfort from loss of teeth and bad breath
Here’s what helps according to AAP President, Dr. Wayne Aldredge: “brushing twice a day, regular flossing, regular dental checkups and discussing gum health with a periodontist. If needed, there are non-surgical therapies or more advanced procedures based on the severity of the disease.”
In 2015, an AAP survey showed that 27% of U.S. adults lie to their dentist about how often they floss their teeth, with 15% saying they’d rather wash dirty dishes than floss.
Fitness Supplements: Which Is The Cheapest And Which Is The Best?
There are dozens of different fitness supplements on the market, and all of them have different pros and cons. Whether you want to bulk up, shrink down or stay largely the same, there’s a supplement to help you accomplish your goal.
Of course, shopping in this market with so many options can be daunting, but luckily, help is at hand! This post will act as your supplement shopping guide, giving you some general pricing and info about the five top supplements on the market. Happy shopping!
Casein protein, much like whey protein, is very common. As such, it can be found from pretty much every retailer at low prices. This means that it’s affordable, and the fact that it works wonders doesn’t hurt, either.
Casein is a form of protein that releases its benefits slowly, and as such, is best used before bed. This way, you’ll be supplied with a steady flow of protein while you’re sleeping and unable to eat. It’s also useful before long car journeys, or any other time where you’ll be unable to consume food.
Whey Protein
As mentioned previously, whey protein is extremely common. It’s the most-used kind of protein supplement, and as such, is very affordable. Because it’s the most common, it’s also given discounts and offers the most, and it’s easy to find more info on these.
Don’t let these low prices put you off, however. Whey protein isn’t a budget product. It’s used by bodybuilders and fitness enthusiasts across the globe, and with good reason. It provides a quick fix of protein that can help repair and recover your body from an intense workout or injury.
Creatine
Creatine is usually on the more expensive side of the supplement range, but it’s no less useful. Creatine is naturally produced by the body, and increases your ability to produce more energy rapidly. If you have more energy, you can lift more, and you’ll gain more muscle.
Creatine is best used in high intensity sports that don’t last very long such as weight training and sprinting. It’s mixed with a liquid - preferably fruit juice - in order to be absorbed by the body a lot quicker. If you’re looking to gain a slight edge over the competition or want to be able to move more weight, creatine is right for you.
Pre-workout
Pre-workout is similar to whey and casein protein in price, but different in functionality. As the name implies, it’s meant to be taken before a workout to give you that high kick of energy and enthusiasm. You’ll feel more alive, more electric and more ready to tackle any form of physical activity.
This in mind, it’s best to be taken in moderation. You don’t want to only be able to perform after a dose of pre-workout. You want to be able to perform all the time! Pre-workout should only be used to get an extra rep or two, or to run an extra metre or two. It shouldn’t be the foundation of your whole session.
Multivitamins
Everybody needs vitamins, but it can be hard to get them all. Multivitamins are probably the cheapest supplement on this list, and can be found in pretty much any store.
There isn’t much to say here, other than that if you have a deficiency, or are unable to eat a certain food, vitamins can help you out. You can bring up the area in which you are lacking, all by consuming a single tablet. Do you have any supplement experience? Let us know in the comments below!
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