If you’re not a fan of spicy foods, it might be beneficial for you to get used to the flavour. Lots of new research is showing how great spicy foods can be for your stomach and can even help to ward off diseases.

There have been long-standing myths that have said that eating spicy foods can cause stomach ulcers and other problems for the stomach.  This is not true. Research actually shows that eating ho chili peppers can protect stomach lining and can also prevent gastric damage that is associated with anti-inflammatory pain killers. Chilies are also high in various nutrients such as vitamin A, vitamin C, and calcium. There has also been some research that shows that hot chilies can also reduce the risk of cardiovascular disease. Research has also shown that eating hot chilies can help to prevent diabetes and boost metabolism and may also have the ability to prevent certain types of cancer.  

It is important to note that you shouldn’t go overboard. A Mexican study found that those who ate approximately 9 to 25 jalapeños a day were slightly more likely to have a raised risk of getting stomach cancer.

Research is showing that hot chili peppers are going to be an up and coming health power. A study done in the United Kingdom found that capsaicin (it’s responsible for the burning sensations in chili), can kill pancreatic and lung cancer cells without damaging the cells around it.This is why many researchers believe that those living in India and Mexico who regularly eat spicy food, tend to have lower rates of certain cancers than those living in Western countries who have more bland diets.

An Australian study found that adding chilies to meals can also help protect against the buildup of cholesterol in the blood.

Chilies are great because they make food more flavourful, increase metabolism, keep us full for a longer period of time, and helps to burn fat as well. Add more chilies to your diet today!

chilies, health, health tips, lifestyle, nutrition, spicy, spicy foods

There are many foods that can help you to improve your hair, brain, and even boost your energy. Here is our guide on what foods to eat:

For Your Hair:
-Low-Fat Cottage Cheese – Since hair is mostly made of protein it is important to eat a lot of protein to have a healthy and vibrant mane. Low-fat cottage cheese is full of protein and has 14 grams in half a cup.
-Pumpkin Seeds – Pumpkin seeds are full of zinc. Zinc helps to reduce shedding.

For Your Brain:
-Arctic Char – This fish is full of omega-3 fats, DHA, and EPA which all help to improve brain function.
-Kale – A study done in the journal Neurology has reported that getting more than two servings per day of veggies especially leafy green ones such as kale – slows down cognitive decline by 40%.

For Your Nose
-Sunflower Seeds – Hay fever affects many people all over the world, you can stop Hay Fever with vitamin E. Researchers believe that vitamin E calms the part of your immune system involved with allergies. Sunflower seeds have 49% of your daily vitamin E needs in an ounce.

For Your Eyes:
-Whole eggs – If you’re eating eggs, don’t just eat the egg white, eat the yolks too! The yols are a great source for two antioxidants – lutein and zeaxanthin, they are carotenoids that fight cataracts as well as macular degeneration.

For Your Heart:
-Asparagus – Asparagus have lots of foate and potassium which are both nutrients that are great for your heart.
-Grape Juice – Purple grape juice is high in phenolics. Phenolics is a group of powerful antioxidants that swallows up heart-damaging free radicals.

For Your Bones:
-Chocolate – Chocolate is rich in magnesium which is vital for bone health.
-Canned Salmon – The omega-3s in this fish can help to increase bone density. Salmon typically has lower heavy metals such as mercury than other fish. Canned salmon is another great source of calcium which is also essential for healthy bones.

Tag(s): Nutribar

canada's food guide, chocolate, fish, health tips, healthy eating habits, vegetables

The new year is a time where many people try to follow through with the new year’s resolutions. People tend to follow their resolutions of eat healthier and exercise more for a few weeks into the new year but slowly stop.

Running or running more frequently is often on people’s list of new year’s resolutions. This is our beginner’s guide and plan to running:

For every week:
1.) Warm up for three minutes. Start easy at first and progress to a power walk.
2.) Cool down for three minutes. Gradually dial down your workout to an easy walk.
3.) How frequent should you be running? Perform running workouts 3-4 times every week or every other day if possible.

Week 1
Get the proper gear – Running shoes are the most important piece of equipment. Ensure that the shoes fit well as the wrong pair of shoes can give you knee pain, shin splits, and various other issues. It is imperative that you get properly fitted for these shoes by professionals.
1.) Warm up.
2.) Run 2 mins, walk 2 mins.
3.) Repeat 7 times for a total of 28 mins.
4.) Cool down.
5.) Finish with 5 minutes of stretching. Stretching after a run allows you to maintain a health range of motion in your joints and prevents tight muscles. Tight muscles can lead to injuries and inefficient form.

Week 2
Breathing is more important than pace – You should run to the pace of your breath for the perfect pace. If you are gasping for air and you are not able to speak, that means your running pace is too fast, so you should slow it down a notch.
1.) Warm up.
2.) Run 3 mins, walk 1 min.
3.) Repeat 7 times for a total of 28 mins.
4.) Cool down.
Think about your form – Before you start a run, think about proper running posture. Ensure your head is balanced over your shoulders and focused forward. Keep your shoulders relaxed so that your lungs can expand when you run.

Week 3
Keep running fun – Great running habits are created by happiness and success. It is better to keep running fun rather than pushing yourself to the point of exhaustion.
1.) Warm up.
2.) Run 4 mins, walk 1 min.
3.) Repeat 6 times for a total of 30 mins.
4.) Cool down.
Work on your stride – One mistake that runners often make is covering too much ground with every step.Larger strides require a lot more energy and have a much larger impact on your body compared to shorter strides. Aim for shorter, quicker strides.

Week 4
Listen to your body – If your body has aches that don’t go away after a few days, it’s time for a lower-impact activity such as swimming, cycling, or using an elliptical machine.

1.) Warm up.
2.) Run 5 mins, walk 30 secs.
3.) Repeat 6 times for a total of 33 mins.
4.) Cool down.

Week 5+
Continue to add to your running regimen by adding 3-5 minutes to your workout time and decrease your walking time every 1-2 weeks.

Tag(s): Nutribar

Exercise, exercise tips, health tips, lifestyle, losing weight, running

There are natural ways to boost your energy without having to take any energy drinks. They are all related to the five human senses. Here are our tips on how to boost your energy naturally:

1.) Sound – Listening to music for approximately an hour a day can reduce daytime fatigue according to a recent study. Listening to music can also play an important part in the growth and repair of cells. The music should be upbeat, it can be classical or by Lady Gaga as long as it’s upbeat! Talking to a friend or family member can also help you gain energy. Hearing the voice of someone familiar can release oxytocin – a stress-fighting and mood-elevating hormone.

2.) Touch – Touching something smooth such as a ring or flat rock with your thumb can help to calm social butterflies. A hand or foot massage can also help to lower heart rates.

3.) Sight – The colour yellow is most closely linked with a healthy mood. Other colours that can be deemed as positive are orange and lilac. Sitting next to a light box for 45 minutes a day can also help to increase wakefulness during peak hours according to a study done by Harvard Medical School and Northeastern University.

4.) Smell – The smell of orange and peppermint have been linked to people having more positive experiences at events. The smell of peppermint is a natural stimulant that can lessen stress according to the North American Journal of Psychology. The smell of lemons can also bump up your energy.

5.) Taste – A combination of cooling and tangy citrus flavours can also boost your energy by activating nerves in the mouth and throat that can trigger an increased level of brain activity. Chewing gum can also increase energy. Chewing gum increases energy by increasing heart rate and alertness. It also stimulates the nervous system.

Tag(s): Nutribar

energy, energy boost, energy boosters, five senses, lifestyle, well-being

The holidays are meant for relaxing and spending time with friends and family, but that doesn’t mean exercise should be put on the back burner. People tend to cancel yoga classes and avoid the gym during the holidays.

There are also many holiday treats that can be very tempting to eat. To avoid feeling the fitness consequences of the holidays, make a workout plan that you can stick with. By having a workout schedule that you can follow during the holidays, you will not have to work as hard or as much to shed the extra holiday weight during the month of January.

There are a few things that you can do to ensure that you do not have to lose too much weight once the holidays are over. One thing you can is to make sure you do not starve yourself the whole day if you have a dinner or party to attend. People often make much poorer food choices and ear more when they are hungry. If you eat healthily throughout the day, it is less likely that you will eat poorly during your evening event. Another thing to do is to ensure that you are well hydrated, thirst can sometimes be mistaken for hunger. It is important to have fun during the holidays and indulge carefully!

Tag(s): Nutribar

Exercise, exercise tips, fitness, holidays, nutrition, well-being

A new study found in the British Medical Journal has shown that eating fibre and whole grains can drastically reduce the risk of developing bowel cancer. Researchers have found that for every 10g a day of fibre intake, there is a 10% decrease in the risk of developing bowel cancer. Adding an additional 90g a day or three servings of whole grains has also led to a 20% reduction in the risk of developing bowel cancer.

Here is a list of foods high in fibre:

-Cereals

-Oatmeal

-Whole wheat pancakes and waffles

-Whole wheat toast

-Granola bars

-Rye bread

-Bran muffins

-Whole wheat crackers

-Whole wheat pasta

-Brown rice

-Nuts

-Popcorn

-Various Vegetables: Beets, Beans, Broccoli, Brussel Sprouts, Carrots, Cauliflowers, Eggplants, Mushrooms, Peas, Peppers, Spinach, Sweet Potatoes, Squash, Tomatoes

-Several Fruits: Apricots, Apple, Bananas, Blueberries, Cherries, Dates, Kiwi, Grapefruit, Mangoes, Peaches, Pears, Plums, Strawberries

Tag(s): Nutribar

fibre, food, health tips, healthy eating habits, nutrition, whole grain

By eating fruits and vegetables in a wide variety of colours, you will be able to stay thin because they are lower in calories, have tons of antioxidants, and will help to keep you healthy and youthful.

Red: Red foods are filled with lycopene, which reduces the risk of several kinds of cancers. Foods that are associated with this group include: beets, red apples, grapefruits, red peppers, pomegranates, red cabbage, radishes, watermelon, red grapes, cranberries, tomatoes, strawberries, raspberries, and cherries.

Orange & Yellow: Orange and yellow coloured foods are rich in carotenoid which helps to reduce the risk of hearth disease and cancer. They also help to improve the immune system. Those that eat these types of foods are also less likely to have eye disorders and blindness associated with age. Foods in this group: apricots, butternut squash, carrots, cantaloupe, grapefruit, lemons, mangoes, oranges, nectarines, papayas, peaches, pineapple, pumpkins, and corn.

Green: Green fruits and vegetables contain chlorophyll and lutein which contributes to eye health. Green foods: peas, cucumbers, celery, artichokes, asparagus, avocado, beans, broccoli, brussel sprouts, cabbage, lettuce, kiwi, spinach, and zucchini

Blue & Purple: Blue and purple vegetables and fruits contain anthocyanins which protect cells from damage. This category includes: blueberries, blackberries, eggplants, figs, plums, prunes, and grapes.

White: These foods help to lower cholesterol and blood pressure. They also reduce the risk of stomach cancer and heart disease. Foods included in this group are: potatoes, bananas, cauliflower, garlic, ginger, mushrooms, onions, parsnips, and turnips.

Tag(s): Nutribar

carrots, fruit, health tips, healthy eating habits, nutrition facts, vegetables

It’s cold season and it is important to avoid bacteria so that you can stay healthy. Here are some tips on how to avoid germs while you are working out:

1. Check out the gym before joining – Make sure that it looks clean, that they have staff that keeps the facilities clean, the locker and workout areas are clean enough for your standards. Check to see if the gym is well-ventilated because a gym that isn’t is a prime area for airborne infections.
2. Don’t share gear – It’s important to have your own soap and deodorant to prevent the spread of germs.
3. Don’t go in barefoot – Do not go into the sauna, steam room, hot tubs, or shower areas barefooted. These areas are all breeding grounds for germs and are an easy to get athlete’s foot. Bring a pair of flip-flops to wear instead.
4. Disinfect – Be sure to bring antibacterial wipes and sprays to clean off the equipment that you use before and after you use them.
5. Cover up – Always keep a towel on when you are sitting on benches and other shared surfaces to avoid contracting germs on these surfaces.
6. Cover cuts and scrapes – Use a band-aid on all cuts or skin breaks before a work out, now matter how small they are. Open wounds allow bacteria to get into the body.
7. Bring your own water – Water fountains are filled with viruses and bacteria, so it’s better for you to bring your own water bottle.
8. Shower – Shower after a work out to wash off any germs or if you don’t have time for that wash your hands thoroughly.
9. Keep your hands to yourself – Avoid touching your face while you are working out. Germs can enter through the nose, ears, and mouth.

Tag(s): Nutribar

bacteria, exercise tips, germs, gym tips, health tips, sanitary habits

Increasing your metabolism is a way to help shed those extra pounds. Here are some ways to increase your metabolism:

1. Drink green tea. Green tea contains a plant compound called ECGC, this compound promotes fat burning.

2. Get enough iron. Iron is important because it helps carry oxygen to your muscles, if your muscles don’t get enough oxygen, metabolism slows. To get more iron into your diet you can eat iron-fortified cereals, dark leafy greens, and beans.

3. Sleeping early also helps to boost your metabolism. Get at least 8 hours of sleep a night so that you do not throw off the amount of leptin and ghrelin in your body. Leptin and ghrelin are hormones that regulate your energy use and appetite.

4. Eat a good breakfast every day. Some things to eat for breakfast include lean protein with complex carbohydrates and healthy fats. Egg whites are a great example for proteins and steel-cut oats are also great for complex carbohydrates.

Tag(s): Nutribar

green tea, health tips, iron, metabolism, nutritional information, sleep

Vegetable side dishes are often overlooked as part of thanksgiving dinners because of the flashier thanksgiving fundamentals. Cruciferous vegetables are especially healthy for you because they are non-starchy. Cruciferous vegetables are those that belong in the cabbage family: cauliflower, bok choy, broccoli, and cabbage. Collard greens, parsnips, kale, rutabagas, water cress, turnips, and arugula can also be included as part of this family.   Cruciferous vegetables are healthy for you because they contain glucosinolates that can help lower the risk of cancer. Research has also found that these compounds have the capability to stop the development of cancer because they are able to turn on tumor suppressing genes.

Tag(s): Nutribar

health, health canada, health tips, healthy eating habits, nutrition, thanksgiving, vegetables