For women, muscles can start to deteriorate as soon as they turn 25. This puts women at a higher risk of injury. Women’s muscles also deteriorate at a much faster rate than men’s as they age. Additionally, men usually have more muscle to begin with than women so they can afford to lose some muscle, whereas women cannot. It is also harder for women to replace any muscle that they lose. However, with exercise women can build up their muscle strength. Muscles are sort of like investing in your savings, the more you invest in your muscles now – the better off you are for the future.
There are four key target areas that women should work on now, so that as they age they won’t be in pain and will be able to walk on their own.
1. The Core – There are several muscles in the core that you should work on. The multifidus muscles should be strong to ensure that you are not placing extra strain on the upper part of your lower back. Strengthening this muscle can go a long way as you will experience less back pain.
What to do – The forearm plank can help strengthen and build up your core muscles.
2. The Knees – The knee contains tendon, not muscle, the strength of your leg and hip muscles and hamstrings all help to play a role in stability. It also helps to prevent knee strain and injury, Women’s knees are more vulnerable to injury than men’s because they have wider hips. Wearing high heels also does not help as this causes pain in the knees because wearing heels shifts your weight forward. Knee pain can make it difficult to walk.
What to do – To strengthen the muscles in your knees, do a simple leg curl by lying on your stomach and slowly bring your right heel towards your bum and slowly return it to the floor. Do the same for your left leg, and do this 10 times with each leg, every day.
3. The Pelvis – The muscles in your pelvis help to regulate bladder and bowel function as well as help to facilitate the actions of the spine and legs. Women are more vulnerable to weakness in this area especially after childbirth.
What to do – Lie on your back with bent knees while having your feet on the floor, draw in your lower belly muscles tightly and count to five. Repeat this exercise 10 times, twice daily.
4. The Upper Body – As women grow older, they tend to lose the most muscles in their lower limbs such as in the hamstrings, thighs, and calves; however they tend to notice functional problems in the upper body first. As humans, we walk around all day carrying our own body weight, which works great for our legs, but as people get older we don’t push or lift things as much as they did when they were young. If your deltoids, triceps, biceps, and trapezius muscles are strong, they will help you make everyday tasks such as lifting groceries easier on you. Additionally, if those muscles are weak, they will cause you more neck strain.
What to do: Push-ups are a great way to keep up your upper body strength.
Tag(s): Nutribar
18
What your Eyes can tell you about your Health
0 Comments | Posted by admin in General nutrition
It is important to go to an eye-care specialist even if your vision is 20/20. Your eyes can say a lot about your health. The eyes are the one area in your body where you can see the veins and arteries without having surgery or having to use invasive cameras. This is why an eye doctor can sometimes be the first person to identify a serious health issue. For instance, eye doctors can spot a person’s high cholesterol before any other health-care specialist a staggering 65% of the time.
Here are some astonishing health signals that your eyes can give away:
1.) Copper or silver coloured arteries
-Cue for high blood pressure
-Hypertension causes the retinal arteries in your eyes to have a silver or copper coloured appearance.
2.) Swollen blood vessels on the white part of your eyes
-Cue for allergies
-Your eyes secrete anti-inflammatory histamines to protect your eyes for airborne allergens, this however causes blood vessels in your eyes to be swollen.
3.) Inflammation
-Cue for Autoimmune disease
-Autoimmune disease causes the body to attack cells and tissues that are healthy, even the ones in the eyes which causes inflammation.
4.) A mole on the inner layer of an eye
-Cue for Melanoma
-The sun cause damage to more than your skin, it can also enhance the risk of developing cancer inside the eyeball.
5.) Interior blisters
-Cue for Central Serious Retinopathy
-Blisters in the eye is caused by too much mental or emotional stress. The stress can cause the retina to leak blister-forming fluid.
6.) Leaky blood vessels
-Cue for Diabetes
-High blood sugar levels can clog or cause damage to retinal blood vessels over time, which causes them to become weak and porous.
These are just some of the health signals that your eyes can give away so don’t forget to do regular checkups with your eye specialists because they may see things that others may not.
Tag(s): Nutribar
13
5 Ways to keep your kids at a healthy weight
0 Comments | Posted by admin in Kids' nutrition
In the last 25 years, childhood obesity in Canada has almost tripled. Presently, approximately 26% of children between the ages of two and seventeen are deemed to be obese or overweight.
Here are some tips on how to get your children to a healthy weight, without having to put them on a diet:
1.) Don’t purchase sugary drinks –Studies done that have shown that there is a link between the consumption of sugary beverages and the increase in body weight of children, adolescents, and adults. Energy drinks, sodas, and some juices are full of sugar and have little to no nutritional benefits. Reducing or even completely eliminating sugary beverages from your child’s diet can have a great improvement for your child’s health. Water is the best source of hydration.
2.) Ensure that they get enough sleep – Terrible sleeping habits can cause children to become hungry. Studies have shown that there is a significant relationship between sleep deprivation and excess weight gain in kids, adolescents and adults. Not getting enough sleep causes overeating because it increases the production of the hormone – grehlin which makes us feel hungry. Lack of sleep also decreases the production of the hormone – leptin that makes us feel full. Children should aim to get nine hours of sleep a night to ensure that they get enough sleep.
3.) Reduce the time your child spends in front of a screen – Studies have shown that there is a link between the amount of time a child spends in front of a TV or computer and the possibility of them being obese or overweight. In the last 30 years, the amount of time children spend in front of a screen has increased dramatically. More and more children are watching more TV and at even younger ages. Children under the age of two should have zero screen time and children between the ages of two to five should only have an hour of screen time. Set firm time limits on TV and other gadgets with screens.
4.) Encourage them to be active – Children do not have to do formal exercise to be considered active. For children, being active is as simple as moving their bodies around for at least 60 minutes a day. They can play Lego in the house, or you can go to the park with them after school. Make being active fun for them!
5.) Ensure they are emotionally healthy – Children should be happy and have a sense of developing self worth. Encourage things that help to promote self-esteem. Help your children find out what they are good at and encourage them to do those things more often.
Obesity is a health concern that is growing among Canadians of all ages. These tips are small changes that can help your children maintain a healthy weight for the long term.
Tag(s): Nutribar
Chocolate is considered by many as a “junk food” but studies have shown that moderate and regular consumption of chocolate can have many health benefits. In this article we are going to tell you why you should enjoy your chocolate and all the benefits it has to offer!
Happier Children – Women who eat chocolate every day during their pregnancy have noted that they were able to better to handle the stress associated with motherhood. A Finnish study also found that those babies smiled more and were happier.
A Healthier Heart – Eating chocolate can have various cardiovascular benefits. Dark chocolate can help to lower the risk of heart failure, lower blood pressure, and reduce the chances of having a heart attack or stroke. Since these antioxidants also come with sugar, milk, and butter it is important to remember that you shouldn’t skip out on your workout.
Decreased Stress – Swiss scientists have found that those who were very anxious and ate an ounce and a half of dark chocolate every day for two weeks had much lower stress hormone levels than those who did not.
Weight – Loss – Dark chocolate is more filling than other chocolates. Dark chocolates also tend to create fewer cravings for fatty, sweet, or salty foods.
Sun Defense – Flavanols found in chocolate have sun-protecting abilities. London researchers did a study on how effective flavanols were in sun protection and found that those who are chocolate with high levels of flavanols were less likely to get burnt by the sun. In fact it took the skin twice as long to get the reddening effect. However, chocolates low in flavanol did not have the same effect.
Higher Intelligence – Drinking cocoa that is rich in flavanols can help boost blood flow to certain key parts of the brain for approximately 2 to 3 hours, which helps to improve performance and alertness.
As you can see, chocolate has many health benefits. Just remember to eat it in moderation!
Nutribar Original Meal Bars come in a variety of chocolate options like Belgian Chocolate, Chocolate Fudge, Deep Brownie Delight and Chocolate Peanut Butter.
Tag(s): Nutribar
Burning fat is one of the keys to losing weight more efficiently. Here is a list on simple life changes that can help you burn more fat.
1.) Eat Organic When Possible – Canadian researchers have found that non-organic produce tends to have many pesticides that can interfere with the energy-burning process, because pesticides can make it harder to lose weight.
2.) Consume More Protein – The human body needs protein in order for it to be able to maintain lean muscle.
3.) Eat Breakfast – You’ve heard it before and you’ll hear it again – breakfast is the most important meal of the day! Eating breakfast can help boost up your metabolism. It has also been found that those who tend to skip this meal are 4.5 times more likely to be obese.
4.) Don’t go on a diet – It’s not about eating less to lose weight, it’s all about eating foods that are more nutrient filled to get rid of any of those empty calories, they also help you to stay full longer. By limiting the amount of food you take in, you can affect your metabolism in a bad way. Not having enough food throughout the day can cause your body to burn muscle tissues instead which will give visceral fat a greater advantage instead of helping you lose weight like you had intended.
5.) Stand Up – Sitting down for a long period of time (4 hours or more) can greatly affect your waistline. Sitting down for 4 hours or more can cause near failure of an enzyme that controls cholesterol metabolism and fat.
6.) Go to Sleep Earlier – Those who sleep less tend to be more prone to stress and also tend to have more visceral fat.
7.) Eat Fibre – Research has shown that some fibers can help you to burn fat by up to 30 percent. Those who eat more fibre grains were the ones that were least likely to gain weight over time.
These small tips can be implemented into any lifestyle. Just make minor changes to your routine to help you burn more fat.
Tag(s): Nutribar
If you are interested in doing a detox diet, try doing a healthy cleanse for yourself.
Detox diets are diets that aim to improve your body’s natural processes by changing the way you eat. Detox diets help to remove toxins (things that are bad for you that you have consumed).
Detox Diets and Weight Loss
If you think detox diets are meant to help you lose weight, you should think again. Detox diets are not indicated for weight loss. If you drastically cut calories from your diet, it can be very harmful to you because you are not getting enough calories, carbohydrates, proteins, and fats. Be careful of any diets that tell you to stop eating in order to cleanse your system, this will only cause more issues for your body.
How to Start a Healthy Detox
When starting a healthy detox, one should start by going to a doctor and discussing your plan and describe any symptoms that you may be experiencing. You may think that you have toxins in your body, when in reality it could be symptoms of something worse, which is why it is important to speak with a doctor first to assess any symptoms that you may be having.
Once you have spoken to a health-care professional, you can start off by making these diet and lifestyle changes to start your healthy detox. The first thing you should do is replace all processed foods that you eat with whole foods. Processed foods include, frozen pastries, microwavable dinners, candies, chips, and junk-food. These items are typically found in the middle aisles of grocery stores. Instead of stocking up on processed, convenient foods try to purchase whole foods like vegetables, fruits, lean meat, fish, and whole grains.
Fibre is another important aspect of starting a healthy detox. Fibre is extremely important to the motility of your colon, which helps to cleanse your system. There are two forms of fibre that can help to improve regularity. The first is insoluble fibre that are found in leafy greens such as kale and spinach. Insoluble fibres help to keep things moving through your intestines. Then there is soluble fibre that comes from foods like beans, pears, and apples. Soluble fibres help to bulk up the contents of your bowels.
By sticking with these simple tips, you and your body will feel much better. Try to maintain these change for at least two weeks as part of your healthy detox.
Tag(s): Nutribar
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!
Tag(s): Nutribar
21
Healthy Foods to Boost Your Energy, Strengthen Your Immune System and More
0 Comments | Posted by admin in General nutrition
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
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
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
