

Here comes March, and in the blink of an eye, it’s already National Nutrition Month!
It’s the best time to revisit our eating routine. We’ve been busy with all sorts of things, enjoying the warm weather and waiting for spring (or summer), but when it comes to eating, we tend to lose focus.
But come to think of it, the recent global health crisis is a call — stop patronizing convenience products and go back to basics. That is, eat your greens and ditch these five “killers” foods, which have been on our plates year-round.
1. Diet Drinks
Oh, what’s a holiday without some diet Coke or Pepsi, right? Soda is a no-no and has been known to contribute to obesity, tooth decay, cancer and diabetes. Sure, it’ll taste sweet at first, but it’s only the beginning of your headaches that will come thereafter.
Here’s why it’s a no-no: It washes away nutrients from our bodies, causing deficiency and unhealthy weight gain.
It’s also an easy “off the shelf” source of calories, followed by the high sugar content.
2. Fast Foods
That crispy fried chicken, beef stroganoff and chicken wings are part of your feast, but are they healthy? Not really. Fast food is high in calories and low in nutrition, with zero fiber and fat.
It’s why it’s better to go for salad or vegetables instead.
3. Processed Carbohydrates
After a long tiring day, who wouldn’t be happy to go home and munch on some chips on the sofa? Or when we’re finished with work, who’s going to pass up on that pizza?
But what we often forget is that too much of a good thing isn’t always a good thing. And while pizza and chips seem like the go-to choices in kick-back meals with family and friends, it’s not the healthiest.
Going home with brownies or pasta? Yes, we all are guilty of it, but deep inside, you know you’re doing your body an injustice.
Processed carbs from white flour, sugar and pasta are often full of trans fats, salt and preservatives. They can also be a major cause of inflammation, which can lead to heart disease, diabetes and obesity.
Instead of all that, go for brown rice; it’s full of fiber and healthy minerals. And even better, go for whole grain bread instead of white.
It’s a much healthier choice.
4. Alcohol
Bottoms up! Cheers to that great job offer or the warm weather and a cold beer — just what we needed in this heat. But wait a minute, doesn’t alcohol mean you get to sit back and unwind? Well, not always.
Alcohol has been shown to be linked to mouth and throat cancers and can lead to heart disease.
Studies even show that people with an alcohol habit are more likely to have a heart attack or a stroke than those who don’t. It’s also proven that even one drink each day can increase your risk of early death by 20 percent.
Even if you don’t plan on getting drunk, drinking too much of it can still have detrimental effects on your health.
A better choice is to go for fruits, vegetables and juice as a substitute.
5. Fries
We are not trying to say that fries are not good — they are! But only in moderation.
We all love the greasy, salty and crispy goodness of a french fry, but we often forget that eating too much isn’t good.
Fries are not good for the heart, as they raise cholesterol and triglycerides.
It also increases blood pressure and damages the heart-lung function. A better choice is to go for roasted instead of fried veggies.
One way to ensure you’re getting a healthy serving of veggies every day is by mixing it with what you usually eat! Package it in a wrap or sandwich, or add it to a salad.
For National Nutrition Month, make a switch! Let’s go green.
If you still feel like you’re out of an answer, see a doctor and make an appointment with your family doctor.
There are so many other ways to make healthy changes in your lifestyle. It’s not easy, but it’s worth it!
What would happen if your heart suddenly stops beating?
Now, that’s not a happy thought but… since it is Heart Health Month we want to give you some tips to keep your heart healthy and live a very long, healthy and happy life.
Let’s fight heart disease together! This Heart Health Month is dedicated to fighting the silent killer. Here are some ways:
1 – Say no to that second scoop of ice cream.
Creamy, sweet and delectable, ice cream is indeed a lovely dessert to indulge in. But its high-fat content combined with other sugars can cause high blood pressure, leaving your heart working overtime to keep your blood flowing smoothly.
Try cutting off sugary foods and processed carbohydrates to keep your cardiovascular system in shape.
2 – Move your body!
Exercise is not just a good way to shed excess fats and stay in shape. It also keeps villains (aka, fat cells) at bay. When you work out, your body can burn these fat cells to give your heart extra energy.
3 – Oxygenate yourself.
Staying hydrated will make your heart work less. Water is not just a liquid that quenches thirst, and it also relieves strain on the cardiovascular system.
4 – Avoid stress.
Stress can lead to heart disease, high blood pressure, and other deadly diseases.
5 – Take good care of yourself.
Don’t take anything for granted. Pay close attention to your health and do regular checks on your heart’s condition.
Heart Health Month aims to raise public awareness about the importance of keeping their hearts alive and kicking!
Let’s keep it pumping, fellas!
If there’s one thing that the global pandemic taught us, it’s never to take our well-being for granted. With 2022 being a year of unprecedented change and challenge, it’s time to start 2023 on the right foot!
Why not make one simple change this New Year that could benefit your health? It doesn’t have to be anything drastic like giving up all your cravings (ahem, sugar) or running a marathon – small changes can go a long way!
Instead of reaching for chips and dip, why not opt for something healthier like carrots and hummus? If you’re really craving something sweet, add a little bit of dark chocolate to your snack – it’s packed full of antioxidants!
Admit it or not, we all hit the snooze button at least once (or twice) in the morning. Instead of getting an extra few minutes of sleep, try to get up at your designated time and use those extra minutes for physical activity.
It doesn’t have to be a workout – simply walking outside can help you feel refreshed and energized!
Oh, the temptation. Do you really need that extra frappuccino? Instead of giving in to temptation, try to replace sugary drinks with water or unsweetened tea.
If you still need something extra, why not make your own fruit smoothie? With all the fresh fruits available in the market, it’s easy to make something healthy and delicious!
One of the biggest challenges of our modern lifestyle is that most of us are stuck in front of a computer all day.
Meetings and Deadlines and Paperwork and even Endless emails.
It’s no wonder our bodies can feel strained from all the sitting and standing! Too much of anything can be bad for us, and that includes being inactive.
Remember to take regular breaks throughout the day to move your body – even a simple stretching or brisk walk around the block can help!
Stop buying those expensive energy drinks and get yourself a good old-fashioned glass of water. Not only is it healthier, but it can also help to flush out toxins and promote better circulation throughout the body.
You don’t need to gulp down pints of water all day – try drinking one glass eight times a day for starters and gradually increase the amount as you go!
If you’re trying to lead a healthier lifestyle, it doesn’t mean that you have to swear off unhealthy treats completely – sometimes it’s OK to indulge! Just make sure that your indulgences are part of your overall healthy food plan, and don’t go overboard with them.
Life was pretty tough last year, so why not shake off the negativity and smile by following some of these easy New Year, New You tips? It might help you make your biggest resolution a reality!
Tis the season for snow and ice!
While we typically enjoy the time spent outside in the winter, there are certain risks to take into account during these colder months.
Back strain is one of the most common injuries that people face during snow removal. This is because shoveling involves heavy lifting and bending over for long periods.
Here are a few tips to help ease the strain on your back if you experience back pain during snow removal:
1. Keep the shovel handle down and ahead of you.
This is really about the position of the shovel. If you have the angle too steep it can lead to injuries in your neck, shoulder, low back and even knees. You want to make sure take small amounts of snow to move and not over do it. This also prevents injuries to your knees if you are bent too low for too long. Enjoy the time out in the snow and proper mechanics will make it that much more enjoyable and your body will thank you.
2. Lift with your legs, not your back.
When shoveling, a common mistake people make is bending over to lift the snow and then bending and torquing their backs while in this position. Keep the weight off your back and use your legs to support the weight instead.
Raising your hips and not being bent over for long periods keeps you from straining your back muscles and keeps the snow light enough to move quickly.
3. Use a long-handled shovel.
Snow removal can be time-consuming and tiring for your body. Long-handled shovels help you lift and push the snow without straining your back as often, which is important since you can spend a lot of time in this position without even realizing it.
Another benefit of using a long-handled shovel is that you can move the snow into small piles that are easy to dig out later. Tip if you have a big driveway. Statt a line in the middle to split it into 2 equal parts and then you only have to go from the middle to the edges versus trying to move the entire amount of snow from one side to the other.
4. Small amount of lifting is much better.
As we said earlier, enjoy the time out in the show. Listen to the birds and the snow fall, especially at night and it gives you time to just be with yourself…. and the snow! Remember though we all have busy schedules and you don’t want to try and move it all in one push or one lift – that is how injuries happen. Take small amounts and multiple trips to decrease the potential for injury. You don’t have to be a super hero – just be a smart hero.
5. Take breaks – it’s good for your back and your heart.
When shoveling snow there is a tremendous amount of stress placed on your body. Not just your low back but also your heart. So again, enjoy the process – yes that sounds crazy but you need to take breaks. Get ¼ of it done and then go inside and warm up and get a couple of sips of hot cocoa. Then work on the next ½ of the drive way and take another break – maybe throw some snowballs at the kids or neighbors and then finally complete the last ¼ and wrap it up with building a little snowman.
The breaks will help to not stress the back or the heart and allow you to enjoy the holiday season and snow shoveling season that much more.
The snow shoveling season and especially the holidays do not need to be a grind! Instead, take the time this winter to keep yourself healthy and avoid injuries.
Halloween is fast approaching, and it is time to think about costumes! But before you throw a spooky yet crazy Trick-or-Treat party, ensure your back is at its best.
It’s a nightmare scenario for most of us: you’re enjoying the Halloween festivities, you go to the bathroom and— bang your “back goes out!” Don’t let it happen to you.
Freak not because we’ve got some tricks to keep lower back injuries at bay. These stretches will prepare your spine for any “gruesome” surprises!
Do you feel any tightness in the back of your legs? Many people do since hamstrings are a group of muscles near the back of the thighs. Tightness in this area can pull your pelvis forward, causing your lower back to sway as you move. And when that happens, you’re at risk for low back pain and injury. So to protect yourself, stretch those muscles regularly!
Sit on a chair and put your leg straight out on another chair right in front of your body. Slowly reach your toes. Repeat with the opposite foot.
When it comes to the lower back, tight quad muscles are like a ticking time bomb. If not stretched regularly, these strong muscles can cause a chain reaction that leads to pain and injury.
To do a standing quad stretch, simply stand up straight with your feet together. Slowly bend your right leg to the knee. Hold the right foot through your right hand and pull it carefully toward your glutes. Hold for 20 to 30 seconds. Repeat it on the opposite leg.
Located at the front of hips, hip flexor muscles are an important part of your leg swing. If they’re too tight, the lower back may not be able to flex and lengthen properly.
The good news is that by stretching these muscles regularly, you’ll be able to take care of this common problem and eliminate any related risks.
To do it, slowly push your hips forward until your back leg and hip until you feel the stretch on your upper thigh. Hold that position within 15 to 30 seconds. Then do it again 2-3 times.
* Don’t force your body into a stretch. The goal is to prepare your spine, not overstretch.
* Breathe while you stretch—this is important so your muscles can relax.
* Do not bounce while you stretch. This can cause injury. Stretch slowly and smoothly and hold each position for 20-30 seconds.
* Always listen to your body! If you feel pain, stop stretching right away! You may be doing it too hard or not properly!
Stay safe while having fun!