NutraChamps Blog

Category: Balanced Health

  • Optimize The Four Phases of Your Cycle With These Foods and Supplements!

    Optimize The Four Phases of Your Cycle With These Foods and Supplements!

    Much like the Earth’s changing seasons, a woman’s body goes through different cycles throughout most of her lifetime. When a woman first gets her period, this is the start of a long journey of many changes a woman’s body will go through. Every month, a woman’s body prepares for pregnancy, and if pregnancy does not occur it results in menstruation. During this time the uterus lining sheds and flows out of the vagina. While the menstrual part of the cycle might be the most visibly noticeable, the three other phases of a woman’s cycle within a month are important and have a role to play. The total four phases of a cycle include:

    1. Menstruation
    2. The follicular phase
    3. Ovulation
    4. The luteal phase

    In this blog post, we’re going to break down what is happening internally in each phase of the cycle and how you can optimize how you feel by integrating specific foods and tools to feel your best! 

    What is cycle syncing?

    As a woman, you’ve probably experienced fluctuations in your mood, energy levels, and interests over the course of the month. It can almost feel like we have four different versions of ourselves and change is occurring in cycles. All of this is normal, as our body goes through changes on the inside that we simply cannot see. Cycle syncing is simply about adapting health and lifestyle habits towards each phase of the cycle in order to optimize how you feel. Hormonal changes occur in each phase of a woman’s cycle, and knowing what phase your in can give you the empowerment to make choices that are in alignment with your health during this time. 

    Menstrural phase

    Day one of your period is the first day of the menstrual cycle. During this time estrogen and progesterone levels drop in the body. Getting your period can often result in different symptoms from month to month, some of the most common include:

    • Cramping
    • Bloating
    • Mood swings
    • Headaches
    • Irritability
    • Headaches
    • Lower back pain

    At this time of the cycle keeping your body satiated with nutrient dense foods and opting for lower intensity exercises such as walking or yoga can be some of the best options to feel better. In terms of what foods to focus on, experts suggest eating more iron rich foods, since this is a nutrient that can be lost with blood. Some good examples of iron rich foods include: spinach, legumes, turkey, quinoa, broccoli, tofu, and even dark chocolate! At this time of the cycle, many women are prone to being in a low-energy state which also makes it a good time for self-care and engaging in journaling, meditation, and breathing.

    Follicular phase

    The follicular phase starts on the first day of your period and lasts about 14 days (2 weeks) until the ovulatory phase. This is the longest phase of the cycle and internally this is the time that fluid filled sacs called follicles house immature eggs in the ovaries. During this time estrogen begins to increase and with that, energy levels and overall mood begins to improve. After mensuration stops, you’ll start to feel like your more energetic self again! This is a good time within the cycle to start engaging in higher intensity workouts such as HIIT, boxing, strength training, and running. This time of the cycle is about reset and recovery, a great time to focus on getting adequate amounts of protein in the diet. Complex carbs and Vitamin B rich foods are also suggested at this time to help with boosting energy and mood. Some of the top food suggestions at this time are:

    • Flax seeds/pumpkin seeds
    • Green leafy vegetables
    • Avocado
    • Olive Oil
    • Sweet Potato
    • Eggs
    • Lean protein (chicken, turkey, beef)

    With the shift in energy levels and happier mood, this is the time of the cycle where you might feel more upbeat and willing to socialize, try new hobbies or classes, and plan some date nights!

    Ovulation phase

    Ovulation occurs around the middle of the 4 cycles. The time where the body is the most fertile and chances of pregnancy are higher. Ovulation happens when a mature egg is released from the ovary and has the potential to be fertilized by sperm, resulting in new life. Some of the symptoms you might notice during this time of the cycle include:

    • Cervical mucus changes
    • Heightened senses
    • Heightened sex drive
    • Breast tenderness
    • Mild abdominal pain

    The high levels of estrogen at this time may also make you feel more social, flirtatious, confident, and beautiful. At this time the skin is likely to look brighter and even make your skin glow. In terms of diet and lifestyle at this time of the cycle, focusing on fibre rich and hydrating foods are a great choice. Fibre rich foods help to flush out any excess estrogen that the body doesn’t need. Eating lots of fresh vegetables and fruits are a great choice. 

    Luteal phase

    This part of the phase occurs the day after ovulation until the period arrives. During this time the body prepares the uterus for pregnancy by thickening the lining. The ovaries make progesterone during this phase of the cycle and some of the roles that progesterone play in the body as a messenger include:

    • Thickening of the uterus lining 
    • Regulating bleeding 
    • Supporting pregnancy if conception occurs
    • Support of thyroid function

    During this part of the phase, symptoms of PMS can be common which include: mood changes, tender breasts, acne breakouts, cravings, and even bloating. During this time of the cycle, foods that best support the body and your hormones should be high in magnesium, zinc, and Vitamin C. Some great options include nuts, seeds, beans, oysters, citrus fruits, dark chocolate, and bananas. Progesterone may cause blood sugar to dip which can result in anxiety and heightened emotions. For this reason, balancing blood sugar levels are essential! In terms of movement, experts recommend lower intensity workouts with longer recovery times. Some good examples can be yoga, pilates, and swimming.

    Without knowing how our cycles work, we can feel left in the dark about why we feel the symptoms we do. On the other hand, by understanding what is actually happening internally, we can make empowered choices when it comes to our diet, lifestyle, and workouts resulting in us woking with our cycles instead of against it. One of the best pieces of advice we can give is to actually tune in and listen to your body. It’s always giving little signs and cues about what it needs. Pay attention to how you feel after what you consume and make choices that tends to your garden!

  • What Does it Mean to Heal, Holistically?

    What Does it Mean to Heal, Holistically?

    As a species, how we relate to optimal health & wellness is constantly changing and evolving. In the last couple of centuries, Western medicine has put a majority of effort and focus towards treating symptoms within humans, instead of the root cause. There are a number of factors as to why this is, but nonetheless, it doesn’t get to the bottom of our troubles. Our bodies and systems are complex. Therefore, the approach we take toward our health and healing can’t be looked at as black and white. True healthcare is about looking at human beings with a holistic approach. Oftentimes, disease and sickness in the body manifest as a result of several underlying factors which can include psychological, emotional, spiritual, and even environmental causes. Most of the time, things don’t just happen randomly. What this means is that the more we understand how important it is to take a holistic approach in our wellness, the more we can empower ourselves and prevent illness. In this blog post, we’re going to get into some of the fundamental ways you can take control of your health in a holistic way, beginning to heal from the roots. 

    What is holistic health?

    The definition of holistic is, “emphasizing the organic or functional relation between parts and the whole.” When it comes to holistic medicine, it’s about looking at the whole person for answers – not just the physical symptoms that are present. There are about seven main pillars of holistic health in our modern world that should be taken into consideration when looking at the health of one’s self or another individual. These pillars include:

    • Physical wellbeing 
    • Mental wellbeing
    • Emotional wellbeing
    • Social wellbeing
    • Spiritual wellbeing
    • Environmental wellbeing
    • Occupational wellbeing

    Finding balance in these areas is crucial to ensure that you are supporting yourself in the best ways possible. We are going to go into detail in each one of these areas so you can implement tips that will allow you to start living better and feeling better.

    Physical wellbeing

    When it comes to our physical wellbeing, we have more control than we think over how we feel based on the daily lifestyle choices we make. How we physically feel in our body is often directly correlated to the foods we’re eating, the amount of physical activity we’re doing, the sleep we’re getting, and the behaviors we choose to engage in. Diet alone can make a massive difference in physical wellbeing. Opting for a whole, balanced diet is always the best rule of thumb when nourishing your body from the inside. An emphasis on diverse vegetables, fruits rich in antioxidants, and quality protein can start to change how you feel on a daily basis. Another important aspect of physical wellbeing is moving the body and exercising. Exercising does so much for our health from keeping the heart healthy, blood pumping, detoxifying through sweat, and even improving mood. Without regular exercise, physical well-being is impacted. 

    Mental wellbeing

    Another very important aspect of holistic health is our mental state and well-being. Mental wellbeing is the ability to cope with the stresses of life and the ability for an individual to realize his or her own abilities. In a good state of mental health you may feel more positive, confident, hopeful, and generally satisfied with life. Good mental health also means feeling connected to others and feeling purposeful within your community. Some of the ways we can positively impact our mental wellbeing are by practicing mindfulness (being in the present moment and cultivating awareness), connecting with others, giving to others, getting enough sleep, and creating balance in life.

    Emotional wellbeing

    Mental wellbeing and emotional wellbeing are like two branches from the same tree. Although they seem quite similar on the surface, they’re quite unique in their own ways. Emotional wellbeing is all about the ability to manage one’s moods and feelings. While mental wellbeing is interconnected with emotional wellbeing, they are both managed differently. Emotional wellbeing imbalances can show up as depression, stress, low self-esteem, and anxiety. It could even show up as drastic mood changes and the inability to express one’s feelings. The good news is that there are simple daily things you can do to improve your emotional wellbeing. Some activities which support emotional wellbeing include: Expressing feelings through writing, talking about worries with a loved one or therapist, developing positive coping skills such as meditation, and indulging in self-care.

    Social wellbeing

    Human beings are social creatures. In fact, studies have shown that loneliness and social isolation can actually impact someone’s health negatively. We crave connection because it is vital for our survival. Not only were we all raised with other humans but we must learn to work in teams. Poor social wellbeing can show up in different ways such as feelings of disconnection, loneliness, and lack of meaningful connection. Luckily, there are a number of ways to improve social wellbeing and foster strong connections with others. Some of the ways you can become more social are by joining a gym or fitness classes, volunteering, and making time for your friendships! By regularly making time to connect with others you will fill your cup and feel more connected.

    Spiritual wellbeing

    Spiritual wellbeing means can look different for everyone. Spirituality doesn’t necessarily mean you need to believe or follow an organized religion or set of beliefs. Spiritual wellbeing is deeply personal and unique to every individual; at the core it is about fostering a connection with yourself and the world around you. Spiritual wellness is being self-aware, finding purpose in life, and feeling grounded to who you are. When it comes to improving spiritual wellbeing, it’s all about creating micro moments of connection throughout the day. Some ways you can become more connected to yourself include being in nature, journaling, meditating, listening to music, creating art, and expressing yourself.

    Environmental wellbeing

    When many of us think about wellbeing, environmental wellness may not be the very first thing that comes to mind but it is definitely an essential pillar for our health. Environmental wellness is about the relationship between an individual and their surroundings. Think about the places in your life where you spend the most time whether that be school, work, your home, or elsewhere. Is the space you reside in within these environments one that brings you peace and happiness? Or does the places and spaces you spend your time in add stress to your life? Some of the ways you can improve your environmental wellbeing is by maintaining a clean space, prioritizing daylight, engaging the senses with some essential oils, or even adding things to the space that make you happy. 

    Occupational wellbeing

    We spend a lot of our week at the workplace – whether that be in the office or beyond, therefore making sure our place of occupation promotes wellbeing is very important. Occupational wellness is also about the ability to achieve balance between work and leisure. Overworking can lead to burnout which impacts health in variety of different ways. Although there are many occupational wellness factors which are out of our control, there are things we can do to take action in this area of life. Some ways to promote occupational wellbeing can include:

    • Engaging in motivating and interesting work
    • Creating connections with co-workers
    • Increasing knowledge in skills within what you find interesting about your job
    • Looking for or finding something new if you aren’t happy with your current role

    All in all, when it comes to our health, it is important to take a good look at each of these pillars in order to ensure that there’s balance and harmony. If one area of health is neglected, it can tend to impact every other area of health. At the end of the day, our health is the most important thing that we have. It allows us to live happily and meaningful lives! Take care of your body, it’s the place you call home.

  • Breaking the Cycle: Overcoming Emotional Eating with Mindful Practices

    Breaking the Cycle: Overcoming Emotional Eating with Mindful Practices

    In today’s modern era, many people struggle with emotional eating. It has become a very common habit and coping mechanism. Emotional eating involves eating food not because of hunger, but due to emotional fluctuations. These emotional triggers may be stress, anxiety or just boredom. 

    Now if you are wondering why emotional eating is considered as a problem, then you should know that it leads to weight gain, poor nutrition and an overall negative impact to your body and relationship with food. You eat food because you like it, but if it has become a problem, you feel guilty of eating food which isn’t a good sign. Hence, in this blog, we are going to discuss how you can incorporate mindfulness and healthy nutrition choices in your lifestyle. So let’s learn how to overcome emotional eating with mindful practices and break the cycle of guilt with food.

     Mindfulness and Emotional Eating

    It’s important that we discuss mindfulness and emotions. If you are not aware of what mindfulness means, then let’s start from unpacking the basics. Mindfulness is the practice of being present and aware of what you think and feel. To stop emotional eating, mindfulness can help as it can make you more conscious about what triggers you to overeat. Accordingly, you can make the right decisions about what needs to be done and how much you should eat. 

    The more you’re conscious, the better decisions you will make for your health. There are multiple mindfulness techniques like meditation, deep breathing etc which can help you to quell food cravings. You can also feel improvement in your mental health issues like stress and anxiety when you perform these activities with proper routine. When these feelings are reduced, your cause for emotional eating is getting eliminated. By being more present and aware of your emotions, you don’t have to use food for coping with your issues, you can find other healthier alternatives that actually help without any side effects.

    How to Reduce Emotional Eating with Mindfulness

    To be able to deal with emotional eating you must first know what it is and what it isn’t. Emotional eating is eating because of an emotional reason, as opposed to eating because of physical hunger. It’s not about the once-in-a-while treat during a celebration or having some more food during holiday seasons; it represents the situation when eating becomes the main way to cope with emotions. Acknowledging the dissimilarity between emotional hunger and physical hunger is the initial stage in stopping this cycle.

    1. Recognize your triggers

    The first practice that requires mindfulness is to recognize what exactly causes you to eat when you are not hungry. Is it stress, boredom, fatigue, sadness or something else? Keep a food journal where you don’t just list what you eat but also write down how you feel before and after eating. It can be of help in recognizing patterns and emotional triggers among them. 

     

    2. Adopt healthy coping mechanisms

    When you are able to identify your triggers, focus on finding better ways to react to them. If stress is the main cause that makes you overeat, you can try yoga, meditation or deep breathing exercises instead. If loneliness is the issue, give a friend a call, join a club or volunteer. An important step in stopping emotional eating and thus decelerating the obesity pandemic is replacing unhealthy coping mechanisms with healthy ones.

    3. Practice Mindful Eating

    Mindful eating helps in being completely conscious of what and how you eat- focusing on the taste, texture, and aroma of the food, reading any thoughts, feelings or sensations during the meal. It helps you to gradually enjoy what you are eating and identify when it is enough and also how quickly you are eating. The following are ways on how to start: 

    • Eat at a slow pace without distractions.
    • Acknowledge the difference of what your body requires and what you feel like to distress.

    4. Embrace Your Feelings 

    One reason why emotional eating is still prevalent is the unacceptance or incapability of dealing with unpleasant feelings. Mindfulness could be a way to stop impulsive eating caused by negative emotions and instead it’s important to know how to deal with discomfiting emotions without acting on them. Meditation as well as breathing exercises can increase your emotional resilience so that you are able to feel your emotions without judging them

    5. Forgive Yourself

    Stopping the round of emotional eating is not about being perfect, it is about making progress. If you make a mistake, forgive yourself. Negative self-talk may as well support emotional eating so show self-kindness. Remember that every meal that you take is another chance to live mindfully.

     

    6. If You Need it, Ask for Professional Help 

    Sometimes what lies behind your emotional eating habits is something that goes beyond what mindfulness can provide help with. Therapists who are trained specifically in cognitive behavioral therapy or eating disorders will give you strategies and support that are very well tailored to your needs.

    7. Be a Member of a Support Group 

    Sharing with others in similar situations will give you that push, increase your responsibility level and provide you with new coping strategies. Support groups can be invaluable whether they are online or in person.

    Conclusion

    Emotional eating can only be stopped by self-searching and mindfulness. If you can identify your triggers, practice mindful eating, let your emotions be, and get support when need be, you will be able to have a better relationship with food and gradually transform your eating habits. Keep in mind that the purpose is not to achieve perfection but to progressively adopt healthier alternatives.

     

     

     

     

  • Embrace Your Inner Warrior With the Amazing Benefits of Maca!

    Embrace Your Inner Warrior With the Amazing Benefits of Maca!

    Maca is a root vegetable that has made its way over to North American supplements and wellness powders for its amazing benefits. Although it’s becoming more popular, this powerful plant is nothing new to Peruvians. In fact, it has a history of being used for thousands of years, especially within communities who have lived around the Andes mountains. This plant is extremely durable, as it is grown in the high Andes of Bolivia. Maca is tolerant to frost and even able to withstand strong winds and sunlight. It has been used traditionally as both a food and medicine. In cooking, it is similar to a potato in its starch content and can be boiled in a soup. What you also may not know is that traditions say that maca root was eaten by Ancient Incans before going into battle to give them strength. In this blog, we are going to go into depth around the health benefits of Maca and it’s healing properties. If you want to know more about the marvellous benefits of Maca, keep on reading!

    Maca can increase libido

    When it comes to engaging in intercourse, libido plays an important role. Libido is all about the desire and drive to participate in sexual intercourse. Lots of factors are at play when it comes to having a healthy libido or sex drive, some common signs that you may have a low libido include:

    • A decreased interest in sex
    • A decrease in sexual fantasies or thoughts about sex
    • Feeling generally more unhappy and down.

    Different conditions and blockages might be in the way of a healthy libido which include:

    • Relationship issues
    • Medical conditions
    • Hormonal imbalances
    • Stress
    • Aging
    • Mental health conditions

    The good news is that there are different ways you can support your libido, and one of them is with Maca! This root has been used for centuries to support fertility and sex drive, and now there is even research to back it up. Research has shown that Maca helps to keep estrogen and progesterone levels stable, which improves sexual health for females. Maca has even been shown to benefit men who have low libido or sexual desire. 

    Maca can support stress levels in the body

    Stress is a feeling too many of us are familiar with in the world we live in today. Between tight deadlines, balancing busy schedules, and increasing demands, many of us feel bogged down. The good news is that Maca can actually help to support these daunting stress levels due to its adaptogenic nature. Adaptogens, such as Maca, balance the body’s HPA axis which is responsible for the central nervous system and how we respond to stress. Stress causes cortisol levels to go up, Maca can work to balance things out and keep levels from rising. 

    Maca increases energy

    When it comes to our energy levels, sometimes we need all the help we can get. The powerful benefits of Maca have been shown to impact energy levels and enhance mood. While there needs to be more studies done on the connection between Maca and energy levels, one study in particular found that participants who took 3 grams of Maca for 12 weeks reported more of an energy boost than those who didn’t consume the Maca powder. 

    Maca can reduce blood pressure

    Healthy blood pressure levels is a key aspects to good health. The higher your blood pressure, the higher risk you have in experiencing health issues. All of the body’s organs including the brain and heart receive nutrients and oxygen through blood flow. When it comes to Maca and blood pressure, there have been multiple studies showing that people who consume Maca more regularly tend to have lower blood pressure than people who don’t. Before getting off any blood pressure medication or adding Maca to your routine alongside medications, we always recommend consulting with a healthcare professional. 

    When it comes to the powerful properties of Maca, the list is extensive. What’s amazing is that Maca is now more accessible than ever before! At NutraChamps, we offer two different kinds of Maca for optimal wellness. You can choose from our Maca capsules or our Maca powder, which can be added to smoothies, coffee, or even baked goods. Just like any other supplement, Maca is not a bandaid solution or an overnight fix. Alongside taking Maca, we always recommend eating a nourishing diet, moving your body, taking care of your mental health, and being mindful of your daily choices!

  • Five Ways to Support Your Vision and Eye Health

    Five Ways to Support Your Vision and Eye Health

    Vision is one of the most important aspects of our human experience, yet one that we can often take for granted. Seeing the world around us, our loved ones and ourselves is one of the greatest gifts. So many of us don’t realize what goes into the process of seeing and what our eyes are doing to take in information. Our eyes are complex organs. They work hard by allowing us to adjust to different conditions and environments instantly.

    Here are some simple facts about our eyes that might just blow your mind: Did you know that our eyes are made up of over 2 million working parts? The muscles that move our eyes are the fastest and strongest muscle in the body? And that our eyes process up to 36,000 pieces of information per hour? Without our eyes, we wouldn’t be able to learn nearly as much as we do, that is why it is so important that we protect them to the best of our ability!

    In this blog post we’re going to share five ways you can support your vision and overall eye health! If you’re interested in learning more, keep on reading..

    1. Eating enough vitamins and nutrients

    When it comes to our mind and body working optimally, vitamins and nutrients play a key role. Vitamins and nutrients all work in unique ways to provide our body with different benefits. When it comes to our eye health, here are some of the most important vitamins and nutrients out there:

    • Vitamin A: This vitamin is particularly important for maintaining good eye health. It is a component in the protein called rhodopsin, which allows us to see in dim lighting conditions. This vitamin also supports the cornea of the eye, which is the outermost layer. One of the primary ways of obtaining Vitamin A is through foods with a high amount of beta-carotene (the primary source of Vitamin A in the human diet). Foods with Vitamin A include sweet potato, carrots, squash, and peppers!
    • Vitamin E: This vitamin is a powerful antioxidant that is so important for fighting off free radicals in the body. Free radicals lead to damage, and this can even happen within our eyes. Studies show that a high intake of Vitamin E can help prevent the development of cataracts! Some of the best Vitamin E-rich foods include almonds, peanuts, spinach, avocado, and olive oil.  

    2. Resting the eyes 

    We spend a lot of time staring at screens daily. In fact, a recent survey from Zippia found that the average American spends over 7 hours staring at a screen in a given day. This puts a strain on our eyes and can lead to short-term issues. In the short term, staring at a screen for too long can cause eye strain, headaches, and blurred vision. We don’t know the long-term effects of too much screen time, but limiting and preventing damage when possible is important. Some of the ways you can support your eyes while using screens include:

    • Adjusting the brightness on your device to match the level of light. 
    • Keeping an arm’s length away from the computer screen
    • Taking breaks from staring at the screen every 20 minutes by looking at something in the distance or getting up to get a glass of water.

    3. Getting routine eye checkups 

    Regular eye examinations are important, and getting a checkup every 2-3 years if you’re between 20-40 and every 2 years if you’re between 40-65 years old is recommended. Eye exams help detect certain eye conditions, which can lead to sight loss, and they can even uncover other health issues. Problems and changes in eye health can be signs of other conditions such as lupus, MS, diabetes, high blood pressure, and more!

    4. Wearing sunglasses

    It might be tempting to go without sunglasses on a nice sunny day, but for long periods, the UV can actually cause some damage. A balance exists between sunlight being important for the eyes and too much of it potentially causing some damage. During peak hours of the sun in the afternoon, it is best to avoid looking directly at its gaze and opt for some sunglasses if you’re spending the day out. During the early morning and evening, as the sun is rising and setting, it is an incredible time to gaze into the sun and get some of the wonderful benefits.

    5. Taking supplements

    At NutraChamps, we advocate for taking supplements when filling in nutritional gaps within our diets and busy lifestyles. We know the importance of maintaining good eye health, so we created a supplement designed specifically for supporting and protecting the eyes! AREDS 2 Eye Health is NutraChamps’ premium eye blend, including lutein, zeaxanthin, and specific herbs and vitamins to support eye health. This supplement works to support long-term vision, defend against macular degeneration, reduce eye strain, and even protect from blue light harm! 

    Our eyeballs need the protection they can get to work to the best of their ability. As with any other part of our body, we need to protect and take care of ourselves by being mindful of our daily choices. From food, to mindset, environment, and relationships, all of these things make a big difference in how our minds and bodies function and feel their best. 

  • 5 Ways Being Outdoors Supports Our Health

    5 Ways Being Outdoors Supports Our Health

    We live in a world where most of our lives revolve around being indoors more than outdoors. While staying inside has its conveniences and benefits, there are impacts. As humans who evolved from living amongst the outdoor elements, we are deprived of nature and being outside. It’s a no-brainer that going into nature, whether in a forest or by a beach, has many benefits for our wellbeing. So why are so many of us disconnected from nature more than ever before? What are some proven ways outdoors supports our health and wellbeing? We’re going to get into everything in this blog!

    If you want to learn more about why being outdoors is so beneficial, keep reading ahead!

    Our disconnection from nature

    As our modern world has grown over the past few decades, we’ve become much more comfortable with the little luxuries we have, from bigger TVs to shopping malls and movie theatres. So many indoor activities grab our attention, and while these things provide entertainment, do they also come at a cost? The answer is yes, especially for children. Studies show excessive screen time can negatively affect a child’s executive functioning, sensorimotor development, and academic outcomes. Too much screen time can impact a child’s language development as it detracts from interaction with other children and caregivers. Adults aren’t exempt from screentime either; too much of it can lead to insomnia, eye strain, addictive behaviours, reduced physical activity, and changes in cognition. Without a doubt, we have become an “indoor generation” to the point that some Americans don’t even leave their house on a single given day. At one point, this wasn’t even an option for human beings. 

    How being outdoors can support our health

    Knowing the impacts of too much screen time, staying stagnant, and being stuck indoors, the solution is simple – we must get outside more often! Here are some amazing ways being in nature supports our wellbeing:

    1. Time in nature reduces stress

    In one of their articles, The American Heart Foundation stated, “research shows that a 90-minute walk in nature lowers activity in the brain linked to negative thoughts.” Have you ever felt overwhelmed and noticed that getting out on a walk near trees and greenery starts to quiet the mind and bring more peace? There is something to be said about being outside, surrounded by scenery, and taking time to disconnect from the mental chatter in the mind and reconnect to the beauty around us. Next time you’re on a walk, try to be more mindful and present in your surroundings. Tune into the sound of birds, the wind rustling leaves on the trees, and notice the colours and shapes. Sometimes, tuning into nature’s details helps make our problems seem less significant. 

    2. Sunshine boosts Vitamin D levels

    We often take for granted just how vital the sun is in our daily lives. Being outside in the sunshine is not only an automatic mood booster but also provides our bodies with the Vitamin D we need. Getting enough of this vitamin is crucial for our muscles, nerves, immune system, and calcium absorption for stronger bones. Not enough North Americans get adequate amounts of sunlight, so making it a priority to get outside and soak up the sun can truly make all the difference. 

    3. Walking in nature can benefit our attention span and concentration

    Many of us are so plugged into technology, overstimulated, and keeping up with constant demands in our modern world. It can feel like there is always something grabbing our attention. Outside in nature, especially within a park or forest, it gives our mind a chance to sigh and pause. The open sky and fresh air may often feel like a reset for our brains from all of the overworking they do. Walking triggers the body to release endorphins, which relax muscles and ease tension in the body. These hormones that get released allow our minds to feel more calm by reducing anxiety and stress. 

    4.  Being in nature impacts our physical health

    Whether it’s running, walking, cycling, jogging, swimming, rollerblading, or skating, being outside encourages us to move our bodies. Physical activity and movement is one of the most important things we can do for our health. Being physically active provides us with numerous benefits from improving brain health, managing weight, reducing risk of diseases, and so much more. The combination of physical activity and being in nature is a win-win because nature provides a setting that actually reduces our cortisol levels and muscle tension. So next time you’re feeling stuck, try getting outside and moving. It will be sure to help you out of a rut!

    5. It boosts our immune system 

    Did you know that staying inside too much can actually negatively impact the immune system? Living in a completely sterile environment impacts the immune system since there is limited exposure the body isn’t able to accurately recoginze what is “dangerous.” Whereas being outdoors and getting your hands a bit dirty can actually help the immune system. Being outside prepares the body for more serious infections by running practice drills with certain “threats” you come into contact with. Not to mention, there is much better air circulation being outside with friends rather than inside, which means less chances of catching a flu or the common cold!

    These are just some of the many incredible benefits that nature provides us with! Being outside, especially in the warmer months should never be taken for granted and always made a priority. As a collective humanity, so many of us have lost our balance in life and nature is one of the greatest reminders of how important harmony and balance is. Next time you’re having a bad day, try getting out for a walk and just watch how quickly your day can turn around for the better!

     

     

     

    Citations:

    Muppalla SK, Vuppalapati S, Reddy Pulliahgaru A, Sreenivasulu H. Effects of Excessive Screen Time on Child Development: An Updated Review and Strategies for Management. Cureus. 2023 Jun 18;15(6):e40608. doi: 10.7759/cureus.40608. PMID: 37476119; PMCID: PMC10353947.

  • Why Ditching Alcohol Is Becoming More Popular

    Why Ditching Alcohol Is Becoming More Popular

    Growing up as kids, lots of us witnessed our parents and the young adults in our lives indulging in alcoholic beverages such as wine, beer, or various other forms of liquor. People would gather for family events, social events, or even sporting events and drinking would be involved. For thousands of years, humans have been drinking alcohol, overtime it has become a social aspect of life for a variety of cultures and backgrounds. It’s not until more recently that studies have been coming out about the impacts (both short and long-term) that alcohol has on the body. In small doses, alcohol acts as a stimulant, but overall alcohol is a depressant and slows down communication between the brain and body. The World Health Organization published an article last year stating, “no level of alcohol consumption is good for our health.” In fact, the substance has been classified as a Group 1 carcinogen by the International Agency for Research on Cancer. This may come as a surprise, how can something that is actively part of of our cultures and socialization be this harmful? Well, it’s with this emerging information that more and more people are opting to ditch alcohol and take on soberiety. 

    In this blog post, we are going to go in more detail about the impact alcohol has on the brain and body and mention some natural and healthier alternatives to alcohol.

    If you’re interested to learn more or want to make the switch from alcohol to sobriety, keep on reading!

    Negative Health Impacts From Alcohol Consumption

    Short-term effects:

    Did you know that within 5 minutes of your first sip of alcohol you begin to feel the effects? The first place that alcohol impacts is your brain. At first you might feel relaxation, the urge to become more talkative, and even more confident. As the consumption continues, other short-term effects begin to take over such as:

    • Impaired coordination
    • Slurred speech
    • Unstable emotions
    • Nausea
    • Loss of balance
    • Loss of bladder control
    • Inability to remember
    • Potential loss of consciousness

    It is in this state of less inhibition where danger has the potential to occur. Under the effects of alcohol humans have an increased risk of injury, violence, self-harm, sleeping problems, vomiting, and hangovers. There is even the potential of alcohol poisoning which occurs when someone’s BAC (blood alcohol level) can get too high. This has the potential to be fatal. 

    Long-term effects of alcohol:

    Being a consistent drinker of alcohol, long-term effects may take place in both the body and mind.

    Here are just some of the systems that alcohol can impact and cause damage to overtime:

    • Digestive and endocrine glands
    • Inflammatory damage
    • Blood sugar levels
    • Nervous system
    • Circulatory system
    • Sexual and reproductive health
    • Skeletal and muscle system
    • Immune system

    With all of this emerging research, it’s no surprise that many people, especially younger generations are opting to go alcohol free!

    Here are just some of the benefits of living a sober life:

    • You will look and feel better
    • You will save money
    • You will have more meaningful and deep relationships
    • You will live your life to the fullest

    If you use alcohol for social anxiety, to feel relaxed, or to get a feeling of happiness here are some alternatives:

    • Kombucha
    • Matcha
    • Caffeine
    • Adaptogens
    • Mocktails

    Health should be a priority not just for a few, but for everyone. Without our health we don’t have much. Investing in your health and vitality is the best investment you can make! When it comes to alcohol consumption, you might want to think twice on cracking open a bottle of wine daily if you want to maintain optimal health and wellness. If you or someone you know is dealing with alcoholism, here are some resources that can provide support.

     

  • 7 Incredible and Easy Protein Packed Breakfast Recipes!

    7 Incredible and Easy Protein Packed Breakfast Recipes!

    Do you struggle to come up with breakfast ideas to keep you satiated and full? Are you looking for an energy boost from the food you’re eating in the morning rather than feeling lethargic and bogged down? Well look no further, we’ve compiled 7 delicious protein-packed breakfast recipes which are healthy and satisfying. Eating enough protein in the morning not only boosts energy but it also helps to regulate your appetite all day long! 

    Here are some yummy breakfast recipes you’ll definitely want to try out:

    PBJ Breakfast Parfait

    PB&J a classic combo that never gets old.. In this PBJ breakfast parfait you’ll get to pair some protein packed yogurt alongside crunchy peanut butter, a homemade berry chia jam, and some granola. This salivating combo will not only keep you full until lunchtime but it will also be reminiscent of those childhood days of enjoying a peanut butter & jelly sandwich. 

    Tip: Make these parfaits ahead of time and store them in the fridge for a quick grab-n-go breakfast! 

    Sweet + Savory Cottage Cheese Breakfast Bowl

    In the past year, cottage cheese has made a great comeback. Going from a type of cheese that many didn’t talk about to a popular commodity for high protein snacks, meals, and desserts. One of the reasons cottage cheese is a great dietary choice is because it’s lower in calories and high in protein. Cottage cheese is also a great source of calcium! In this recipe, cottage cheese is the base and paired alongside toppings that have a sweet option and a savory option. This breakfast option is a light and healthy way to get your morning protein!

    Southwest Tofu Scramble

    Vegan or not, this southwest tofu scramble is a tasty egg alternative loaded with spices, onion, bell pepper, and kale! Just 8 ounces of this tofu scramble provides a whopping 20 grams of protein. This tofu scramble isn’t just a great source of protein but also hosts a variety of health benefits including Vitamin A, Vitamin C, and Calcium. You’re going to love how simple it is to whip up this breakfast in the morning, pair this tofu scramble alongside breakfast potatoes or a slice of sourdough bread and you’re set!

    Breakfast Protein Bites

    This breakfast option is perfect to make ahead as a grab-n-go option throughout the week or as meal prep! They’re made in a 12 cup muffin pan and contain a secret ingredient, collagen peptides powder! These bites are also made with eggs, veggies, and two different kinds of cheese! Quick, easy, tasty, and protein-packed. Not to mention, sneaking the collagen powder in there is quite genius for getting extra benefits for hair, skin, and nails!

    Protein Baked Oatmeal

    Who says oatmeal has to be boring? This recipe definitely proves that it doesn’t have to be! You’re going to love this recipe if you feel like having “dessert” for breakfast. With ingredients such as old fashioned rolled oats, vanilla protein powder, eggs, maple syrup as sweetener, fresh blueberries, and other on-hand pantry items. This delicious baked oatmeal contains 17 grams of protein per serving! Top it by drizzling some nut butter like peanut butter or almond butter and you’re set. 

    Halloumi Breakfast Sandwich

    This recipe is a twist on a classic egg breakfast sandwich that you’re going to love…adding Halloumi cheese! The entire sandwich is a total of 20 grams of protein all together. Halloumi cheese is semi-soft and has a stretchy and rubbery texture. This cheese has origins rooted in Mediterranean culture and is made from sheep or goat’s milk. It does tend to be quite salty so make sure to limit the salt on all of the other ingredients you are pairing it with in this sandwich. Nonetheless, it’s a delicious combo you’re sure to love and enjoy! 

    Carrot Cake Oatmeal

    You won’t believe just how much this oatmeal tastes like carrot cake, it’s literally dessert for breakfast except healthy! The spices and warming factor from the cinnamon makes it so comforting and it also contains the addition of peanut butter and cottage cheese for extra protein. This oatmeal will be sure to leave you full, satiated, and ready to take on anything in your day with energy!

    Getting enough protein for breakfast doesn’t need to be boring, with these flavorful and creative breakfast recipes you’re going to go to bed looking forward to the breakfast you’ll have in the morning!

    What did you think of these recipes? Which one would you try first? Let us know in our comments below!

  • How to Take Care of Your Dry Skin in the Winter Months

    How to Take Care of Your Dry Skin in the Winter Months

    Our skin plays an important role in the body, and is by far is the largest organ we have. Not only does our skin protect the body from germs and regulates our body temperature, but it also provides us with sensation. Some of the sensations our skin allows us to feel on a daily basis includes warmth, cold, pressure, itching, and pain. We also have the sensation of dryness, and for many of us, when wintertime comes around our skin can start to flake and feel rough. Let’s be real – dry skin is annoying. It isn’t a pleasant feeling and can even result in making our skin feel irritated and itchy. If you suffer with dry skin in the wintertime, or year round, we have some tips that may help your skin feel more hydrated and moisturized! 

    Why does skin get dry in the winter?

    Humidity plays an important role in our skin. Extremes on either end can cause the skin to react in different ways. In too high humidity, skin can sweat excessively, cause breakouts, and even rashes. When humidity is too low (typically in the wintertime) skin can become dry, flaky, and chapped. As the air in the environment becomes colder in the winter, less moisture becomes present. This is also a time where a lot more of us are opting to stay inside with the heaters on, which can also cause the skin to lose moisture. In most cases, dry skin is usually harmless, but if left untreated and cared for it can lead to eczema. It might require a little more effort and time during the winter, but with the right care techniques you can keep the skin more hydrated even in the winter months. 

    How to Keep Your Skin Hydrated in Winter

    1. Avoid frequent hot showers

    Showering is important, and it may seem like the hotter the better, especially in the wintertime. Unfortunately, hot showers can actually dry out our skin even more. Many dermatologists have found that a hot shower can strip the skin of sebum, which is the healthy fats and oils that are necessary for skin health. In order to keep the skin happy, healthy, and hydrated experts recommend showering in lukewarm water. They’ve also recommended cleansing with a mild to gentle body wash or soap in order to avoid stripping the skin barrier. If cold showers are your thing, you’re in luck because it’s actually better for your skin and hair than hot showers. Cold showers can reduce inflammation and increase circulation which results in a healthy glow! 

    2. Moisturize your skin directly after showering

    After hopping out of the shower on a cold winter day, the last thing you might want to do is moisturize your body before getting into comfy clothes, but we’re here to say that is exactly what you need to do! This may come as a surprise but the best time to moisturize your skin is while it is still damp right after showering. The skin is most receptive to moisturizing while it is still damp. If you deal with dry or irritated skin, a strongly fragranced moisturizer might not be your best bet as this may cause irritation. Try opting for a naturally scented and non-greasy moisturizer in order for the body to soak up every ounce of moisturization you can get!

    3. Dry brushing and exfoliating skin

    One way to help dry and flaky skin is by exfoliating. You may have heard about dry brushing, it has become more popular among many people across the world and it helps to remove rough and dry skin cells from the body. Dry brushing isn’t new, it is actually a technique that has been used in Ayurvedic medicine for centuries. Dry brushing stimulates the lymphatic system of the body which helps to fight off infections. It also unclogs pores, removes dead skin, and boosts circulation in order to get the blood flowing. 

    4. Take skin supporting supplements!

    When it comes to your skin, what you consume is just as important as what you apply to it externally. Certain vitamins and nutrients can actually help the skin to become more healthy, hydrated, and glowing. Three of the best supplements for skin health are Vitamin C, Collagen, and Omega 3 Fish Oil! These vitamins and nutrients have been shown to boost antioxidants, improve skin hydration, and regulate the skin’s oil production among many others! 

    Depending where you live, wintertime can be rough, but your skin doesn’t have to be! By practicing all of these skin supporting tips on a daily basis you’re quite likely to see results in terms of your skin’s moisture levels. If you do try these tips and your dry skin persists or worsens we recommend contacting a health care professional in case you might need more of an in-depth look into your skin and potential underlying factors. 

     

  • 5 Best Brain-Boosting Hacks for Feeling Better

    5 Best Brain-Boosting Hacks for Feeling Better

    The most complex, intriguing, and arguably fascinating organ in our body is the brain. As a human race, we have come a long way in our understanding of how the brain works, but there is still much to learn. A fact that may just blow your mind is that scientists have found that there are approximately 86 billion neurons in the human brain! What are neurons? Well, in simple terms, the main function of neurons is that they’re information messengers. They send out information around the brain, spine, and body both electrically and chemically.

    Perhaps one of the most amazing aspects about our brain is that they’re highly adaptable and capable of great change through neuroplasticity. This literally means you can re-wire the way you think, act, and feel with practice and giving the brain what it needs! The brain’s neuroplasticity allows it to recognize pathways, create connections, and sometimes even create new neurons.

    Our brain and neurons enable us to live out our lives, from allowing us to have thoughts, make decisions, store memories, control emotions, allow for movement, and even keeps us breathing automatically! It’s easy to see just how important this essential organ is and that we should do what we can to keep it functioning at its best. Whether you’re looking to have better focus, feel happier, or improve your memory we’re going to cover 5 of the best brain-boosting hacks for feeling better all around! If you’re interested to dive deeper, keep on reading.

    Exercise Regularly 

    It comes as no surprise that one of the top brain-boosting hacks is exercising. Have you noticed the way you feel after a good sweat session? Physical activity not only positively impacts the health of our brain (which we will go into more detail about) but it also manages our weight, reduces the risk of disease, strengthens bones and muscles, and keeps the body in shape. When it comes to brain health in particular, one of the ways that exercise is beneficial is that it increases blood flow to the brain. Adequate blood flow for the brain is vital because it allows it to get the oxygen and nutrients it needs to function. Although most forms of exercise assist with blood flow some of the best are hot yoga and being in a sauna since thermal stress allows for better blood flow to the brain. A study from over 10 years ago even found that aerobic exercises such as biking, running, or swimming can enhance the expression of neuroplasticity biomarkers! 

    Consuming healthy fats

    This may come as as surprise, but did you know that our brain is made up of nearly 60% fat? Healthy fats are super important for proper brain function, especially omega-3 fatty acids. Omega 3 fish oil supplements contain two kinds of fatty acids – EPA and DHA. These fatty acids are the core components of cellular structures like cell membranes. Researchers have found that despite the significant role Omega 3’s play in our brain health and even heart health, most people in the US aren’t getting enough of it in their diet. One of the easiest ways to ensure you’re getting enough Omega 3 fatty acids in your diet is through supplementation. This is especially helpful for picky eaters or those who don’t like fish because many of the supplements you can get are flavored or unflavored! Some other beneficial fats for brain health that you can incorporate into your diet include olive oil, coconut oil, nuts, seeds, and avocados!

    Deep Breathing

    Breathing is a completely free and powerful tool you can use to regulate your nervous system bringing your body and brain into a state of rest and digest. Without realizing it, so many people are unconscious of how they breathe throughout the day. Quick, shallow breaths can often lead to activating the sympathetic nervous system (the feeling of fight or flight). Deep breathing also supports neuroplasticity in the brain resulting in being able to change our brain and reinvent ourselves at any age or anytime! Some of the other ways that deep breathing benefits the body includes stress relief, regulating cortisol, lowering heart rate, lowering blood pressure, reducing pain, and reducing anxiety. Here are some different breathing techniques you can implement to hack your brain on the daily!

    Belly breathing: 

    1. Find a comfortable, quiet place to sit or lie down.
    2. Place one hand on your chest and the other on your abdomen.
    3. Take a slow, deep breath in through your nose, allowing your diaphragm to expand and your abdomen to rise. Feel your hand on your abdomen move outward.
    4. Exhale slowly through your mouth, letting go of tension and allowing your abdomen to fall. Your chest should stay relatively still.
    5. Continue this slow and controlled breathing pattern, inhaling through your nose and exhaling through your mouth.
    6. Focus on the rise and fall of your abdomen, and try to keep your chest movement minimal.
    7. Practice for a few minutes each day to improve your belly breathing technique and promote relaxation.

    Box breathing:

    1. Find a quiet place to sit or stand comfortably.
    2. Close your eyes and take a moment to relax.
    3. Inhale through your nose for a count of four seconds, filling your lungs completely.
    4. Hold your breath for a count of four seconds, keeping your lungs and body still.
    5. Exhale slowly and completely through your mouth for a count of four seconds.
    6. Pause and keep your breath out for another count of four seconds.
    7. Repeat this cycle for several minutes, maintaining a calm and steady rhythm.
    8. Focus on the even timing of each breath cycle, and try to clear your mind of distractions.
    9. Gradually, you can increase the count to five or six seconds for a more extended practice.
    10. Box breathing is an effective technique to reduce stress and anxiety, so use it whenever you need to relax or regain composure.

    Keep a consistent sleep schedule

    At this point, it’s a well-known fact that not getting enough sleep impacts cognitive function. Quite literally, during sleeping toxins are flushed out of the brain. Sleeping allows for the body to recover and restore, but so many people aren’t getting enough of it! One of the best ways you can start to improve your sleep routine is by keeping a consistent sleep schedule. It’s not beneficial for our brains and bodies when we go to bed at different times every single night and have a scattered sleep schedule. Our bodies crave routine and familiarity when it comes to winding down at night and preparing for sleep. By implementing a nighttime routine that you can stick to while going to bed and waking up at the same time everyday you will begin to notice positive effects in how your sleep schedule shifts. 

    Consider taking brain-supporting supplements

    When it comes to our mind and body functioning at its best we certainly need adequate amounts of vitamins, minerals, and nutrients! With the busy lives we lead and the diets many of us tend to lean towards, we could be missing out on some potentially crucial vitamins that can make a big difference in how we feel and perform. For example, certain B vitamin deficiencies like Vitamin B6 and Vitamin B12 may result in neurological symptoms or conditions such as depression, dementia, and overall cognitive decline. Taking a full-spectrum B complex supplement will ensure that all your B vitamin levels are met! Other supplements that can make a difference in brain health, especially lowering inflammation and reducing anxiety are Turmeric, Magnesium, and even adaptogens such as Rhodiola or Ashwagandha! 

    Taking care of your vessel and brain doesn’t have to be overly complicated, and most of these hacks are just basic fundamentals of how human beings can operate to feel their best. It’s important to note that the brain is complex and powerful, therefore we shouldn’t take lightly even the unhealthy habits we participate in on a daily basis. By implementing these brain hacks and eliminating unhealthy habits like smoking, drinking, drugs, and stress, our brains and bodies will begin to feel the difference!