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

Our bodies attempt to convert all the things that we eat into fuel and some foods deliver better energy than others. Our metabolism is what burns the fat that we eat. Different foods burn fat differently, some are better at burning fat than others. These power foods will boost your metabolism, increase your energy levels, and help to burn fat.

-Hot peppers: Capsaicin is a chemical found in jalapenos and cayenne peppers, this chemical increases heart rates and improves metabolism.

-Good fats: Avocados and olive oil are excellent sources of healthy monounsaturated fats.

- Low-fat dairy products: Calcium triggers metabolism. Yogurt and skim milk are full of complex carbohydrates, which boosts metabolism, this in turn keeps insulin levels low after a meal. High insulin levels indicate the body to keep holding onto the fat in your body.

-Berries: Blueberries have the most antioxidants. Berries are also a great source of fiber.

-Green vegetables: Green vegetables are great because they are low in calories and high fiber. Asparagus is one of the best vegetables to eat because it flushes out the body’s system and reduces water retention.

-Grapefruit: They are full of pectin which helps to break down body fat.

-Tea: Tea helps to burn calories. Green tea is the best tea to drink because it has EGCG which is a chemical that causes the brain and nervous system to run more quickly which helps to burn more calories. Black teas and white teas are also healthy for you but be sure to avoid processed bottled teas.

-Whole grains: They are a great source of fiber as well as complex carbohydrates.

-Nuts: Nuts contain fiber, protein, and healthy fats that help keep you full. Peanut butter is also good for you because it’s filled with Niacin which helps to prevent bloating.

-Coffee: Coffee with caffeine increases heart rates and assists in burning more calories. Although good for you, the coffee you drink should have low fat milk and have very little sweeteners.

Tag(s): Nutribar

fruit, healthy eating habits, nutrition, nutritional information, vegetables, whole grain, yogurt

Sleep is one of the most important aspects for a healthy body. Sleep deprivation can cause stress, depression, headaches, irritability and many other health problems, which is why it is imperative to get enough sleep. Bedtime snacks that are rich in complex protein as well as carbohydrates and calcium are the best for inducing sleep. 

These foods can help you get a better night’s sleep: 

Dried tart cherries

-Dried cherries produce serotonin (a sleep-inducing neurotransmitter) and melatonin that aids in creating a better night’s sleep. They are also filled with antioxidants! 

Non-fat popcorn

-Popcorn has carbohydrates that carry tryptophan (an amino acid) into the brain that makes serotonin. 

Chickpeas

-Filled with vitamin B6 that produce serotonin. 

Honey

-Honey can cause an increase in blood sugar which then reduces orexin in the brain. Orexin is a neurotransmitter that has been recently linked to keeping people awake. 

Halibut

-Halibut has vitamin B6 as well as tryptophan - both help with sleep. 

Dairy Products

-Dairy products such as milk, cheese, and cottage cheese are also great for a better night’s sleep because the calcium in these foods helps create tryptophan, which then creates melatonin. 

Chamomile tea

-Chamomile tea is deficient in caffeine that is typically found in other teas. Additionally, it has a soothing and calming impact on the body. Drinking warm liquids before going to bed can also cause sleepiness because it raises body heat.

Antioxidants, calcium, carbohydrates, Chamomile tea, cheese, cottage cheese, dairy products, melatonin, milk, serotonin, tryptophan, vitamin B6

Herbal teas are growing in popularity because of all the wonderful health benefits that they provide. Herbal teas release various phytochemicals and compounds that are found within the herbs that have great effects on the body. These compounds and phytochemicals are found in the stems, leaves, bark, fruits, and roots of certain plants. Using herbal teas for health benefits is not something new, herbal teas have been used to treat and prevent various ailments for many years.

Stinging Nettle
-A flowering shrub that can be used as an anti inflammatory
-Prevents the creation of histamines which are substances that can cause allergy symptoms

Chamomile
-A study done by the University of Pennsylvania determined that those who used chamomile daily, were less anxious than those who did not
-Chamomile comprises of chrysin – a compound that has a relaxing effect on nervous systems

Valerian
-This herb enhances levels of gammaaminobutyric acids
-Gammaaminobutyric acids are a brain chemical that can aid in generating sleep and relaxation

Peppermint
-Great for freshening breaths
-Also helps with digestion because it eases bloating and helps stomach muscles to relax

Sage
-Stimulates the nervous system and digestive system

Lobelia
-Helps sedate nerves which releases panic and tension
-Can also be used to aid in the treatment of asthma

calming teas, health, health tips, healthy eating habits, healthy teas, sleep, tea

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