NutraChamps Blog

Tag: balance

  • Natural Sources of Potassium for Maximum Potential

    Natural Sources of Potassium for Maximum Potential

    Potassium, the essential mineral and electrolyte, has long been known for its importance in maintaining healthy bodily functions. This mighty mineral plays a crucial role in various body processes, including muscle contraction, nerve transmission, and regulating blood pressure. The good news is that potassium is abundant in nature and can be easily incorporated into your diet. In this article, we will explore some natural sources of potassium and the benefits of including them in your diet.

    Bananas: The Potassium Powerhouse

    When you think of potassium, the first thing that comes to mind is probably bananas, and for good reason! One medium-sized banana contains around 400mg of potassium. Not only are they a great source of potassium, but they are also packed with other essential nutrients like fiber, vitamin C, and vitamin B6. Bananas are also easy to incorporate into your diet, whether as a snack, part of a smoothie, or added to your morning oatmeal.

    Sweet Potatoes: A Delicious Source of Potassium

    If you’re looking for a potassium-rich food that’s also delicious, look no further than sweet potatoes. One medium-sized sweet potato contains around 450mg of potassium. Sweet potatoes are also a great source of fiber, vitamins, and minerals, making them an excellent addition to any diet. You can bake, roast, or mash sweet potatoes, making them a versatile and tasty ingredient for any meal.

    Spinach: The Leafy Green Potassium Powerhouse

    Spinach is another fantastic source of potassium, with one cup of cooked spinach containing around 840mg of potassium. Not only is spinach high in potassium, but it’s also packed with other essential nutrients like iron, calcium, and vitamins A and C. Spinach can be added to salads, smoothies, and soups, making it an easy and versatile way to increase your potassium intake.

    Avocado: A Delicious and Nutritious Source of Potassium

    Avocado is a delicious and nutritious fruit that’s high in potassium, with one medium-sized avocado containing around 700mg of potassium. Avocado is also a great source of healthy fats and fiber, making it a filling and satisfying addition to any meal. You can add avocado to your toast, smoothies, salads, or even make guacamole for a healthy and delicious snack.

    Potassium is a crucial mineral that plays a significant role in maintaining healthy bodily functions. Incorporating natural sources of potassium into your diet is an easy way to ensure that you’re getting enough of this essential mineral. Bananas, sweet potatoes, spinach, and avocado are just a few of the many delicious and nutritious foods that are high in potassium. By adding these foods to your diet, you’ll not only be increasing your potassium intake but also enjoying a range of health benefits.

    Sources:

    1. https://www.healthline.com/nutrition/foods/high-in-potassium
    2. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
  • Yoga is so Much More Than “Just Stretching”

    Yoga is so Much More Than “Just Stretching”

    “Isn’t Yoga just stretching?!”

    Thankfully, it is so much more than stretching. According to the National Institutes of Health, Yoga is a popular physical exercise discipline defined as a “meditative movement practice”. Take from that what you will, but I think that it has, and still is, evolving to be something everyone has to try at least once! Consistent practice usually leads to a plethora of benefits such as:

    1. Improves balance, strength, flexibility
    2. Helps alleviate body aches
    3. Reduce inflammation in the body
    4. Helps to keep you relaxed, leading to better sleep
    5. Increase energy & better mood
    6. Helps you manage and deal with stress
    7. Helps you connect with others
    8. Promotes healthy self-care/-love

    With all those benefits, how could you not want to try it?

    two women on yoga mats stretching

    Here’s a little bit of information about the history of this bendy practice:

    • Over 5000 years old (pre-classical, classical, post-classical yoga, the modern period – in Northern India
    • The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’.
    • Only men were allowed to participate in yoga. Historically, if women practiced it, they were mostly invisible or sexually objectified.
    • The aim of Yoga is Self-realization, to overcome all kinds of sufferings leading to ‘the state of liberation’ or ‘freedom’. Goal: achieve perfect harmony between mind and body, Wo/Man and nature.
    • Modern yoga began in the late 1800s and early 1900s
    • The move from post-classical to modern meant that yoga evolved from a mental teaching to a physical teaching in order to explore physical-spiritual connections.
    • In the 1920s, yoga started to take off. Indra Devi opened her own studio in Hollywood in 1947 (the very first!)
    • It is now practiced by everyone: stiff/flexible people, young/elderly people, slim/curvy people, men/women/other people, rich/poor people, non-/spiritual people… I think you get where I’m going here. It’s for everyone!

    Maybe you’ve never tried because it seems boring, or hard, or time-consuming, or even impossible! Starting anything new for the first time can be challenging. If it is something completely out of your comfort zone, it can be even more difficult to get started! In my experience training clients of all levels, I’ve noticed that it is important to offer clients options. This gives them the opportunity to try out different movement styles and exercises, which can help them figure out what works best for their body and what they enjoy most. 

    shirtless man doing a side plank
    Yoga is a great way to cross-train – This can improve your overall performance in your sport of choice or can make you more resilient in your day to day life.

    So, you want to try yoga, but you don’t know where to begin…

    Studio memberships cost a fortune, and all you have is a yoga mat. Often, classes are overcrowded. You might feel like everyone is a seasoned veteran, meanwhile, you feel like you can’t touch your toes. This should not stop you from attempting your own practice. You can do this in the comfort of your own home, either with or without the guidance of an online instructor.

    Equipment you’ll need:

    You can get away with practicing on the floor or on a rug. Otherwise, we recommend a yoga mat! 

    These extra props can be used for assistance or for an added challenge: 

    1 or 2 blocks (or a Hardcover book), a blanket, a strap (or belt, or towel), a chair, a pillow. And a dog for an added challenge!

    woman with dog on yoga mat

    In general, most yoga classes will follow a general sequence.

    • Centering: meditation or breathing (standing, seated, lying down)
    • Preparation: warming up the body for the theme of the practice
    • Work: sun salutations are popular and might be the base of your class.
    • Standing postures: includes balance and anything in a standing position
    • Seated postures: usually around the end of the class to focus on both sides of the body individually
    • Backbends: tailored to suit everyone’s skillsets and to strengthen posterior chain muscles
    • Savasana: also known as corpse pose. Final resting posture.

    There are no credentials to being a yogi. Here are some of the misconceptions of yoga that I hear most often:

    • You need to be flexible
    • It’s slow and boring
    • You need to be spiritual
    • Yoga is a quiet practice
    • It encourages detoxification by sweating out toxins

    elderly woman in a seated yoga pose
    Yoga is for every BODY.

    Final Thoughts

    Getting started doesn’t have to be difficult or intimidating. Becoming flexible is not a simple task, nor is it necessary to be a yogi! There are all different kinds of classes you can join, and it may take time to find the one that is right for you. It can be used as a stand-alone workout, or you can complement your sport by practicing yoga on the side. With that being said, you can make your practice as restorative or challenging as you’d like. I’ve seen great results in clients who have a consistent practice, meaning they get on their mat 3-5 times a week for a varied practice (change it up!).

    Yoga, in my opinion, is a blend of stretching and strengthening. In order to progress in any type of exercise, you must add load! If you only stretch but don’t become stronger, your chances of getting injured in the future are much more likely. Find a practice that suits you. The possibilities are limitless: Hot Yoga, Hip Hop Yoga Flow, Iyengar, Yin Yoga. You can work up a sweat or focus on your breath; maybe you can do both! The end goal is up to you. Recognize that this can change depending on your energy on any given day. Give it a try and let us know how it goes!

    Resources:

  • How to Avoid Burnout When Working From Home

    How to Avoid Burnout When Working From Home

    Burnout is something that a lot of people have been struggling with this year. We’re living in a time when the kids and parents are both at home at the same time. On a weekday, in a very stereotypical household, children are at school learning and parents are out at work. This is not to say that every American family operates this way, but for the most part, this is how many families live their “normal” lives.

    In March of this year, COVID-19 made its biggest impact, and most states were placed in a serious lockdown, meaning many employees were let go or forced to work from home. At first, this may have seemed like a blessing in disguise: you don’t have to commute to work, you can take care of your kids instead of paying a babysitter or nanny, and you can log in and log out as you please. It never works out that way though, does it? 

    woman stressed with 2 kids running in the background

    What is Burnout?

    According to the International Classification of Diseases (ICD-11), burnout is defined as: 

    “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:

    • feelings of energy depletion or exhaustion;
    • increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and
    • reduced professional efficacy.

    Burn-out refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.” 

    Guess what? 2020 has been a year of worldwide burnout. We are going through a time in our lives where we are collectively feeling emotionally exhausted, feeling confined to certain curfews or told we can’t go places or do things and resenting our world leaders for the choices they are making when it comes to the pandemic and social justice. Whether this is stress, anxiety, or anger, many are feeling the effects and can relate to the definition of burn-out.

    How can we avoid burnout? You have to be able to read the signs. It may be easy to see it on someone else. It’s always easier to see when someone else is doing something wrong or when you think they are taking on more than they should, but do you know how to look inward and control your own actions? We’re going to look at how you can avoid burnout at home during this pandemic, whether you are working, are currently out of work, or a student trying to get through the semester.

    Signs & Symptoms of Burnout

    anxiety written out in scrabble letters

    • Alienation from work-related activities: Do you feel like clocking out before you even clock in? Are you cynical about work and your colleagues? Are you emotionally distancing yourself from everything to do with work? This could be a sign you are starting to feel burnt out.
    • Emotional exhaustion: You’ve got nothing left in the tank by the end of the day. You’re feeling hopeless about work, you’re tired, and can barely get your work done because you simply don’t have the energy.
    • Physical symptoms: Headaches, stomachaches, digestive issues.
    • Reduced Performance: Overall negativity and cynicism about tasks (work or otherwise). This could be at home with children or sitting at your computer desk. You may have trouble concentrating on tasks and your work may lack creativity and become bland.

    Burnout happens in many of the following contexts:

    • Overwhelmed with deadlines
    • Lack of communication or support from a manager
    • Lack of role clarity
    • Being treated unfairly

    How can we address these? 

    To do that, we need to understand what’s going on in our bodies. All of us hold stress in our bodies, whether or not we see it or feel it. We suppress a lot of that strewoman stressed sitting on the ground leaning on couchss, which is why normal everyday, healthy stress, can turn into burn-out without you even realizing it! We all have a Sympathetic Nervous System (SNS) and a Parasympathetic Nervous System (PNS). The PNS tries to stop the body from overworking and helps to restore the body to a calm and composed state. From there, the SNS prepares the body for the “fight or flight” response during any potential danger. Fortunately, many of us do not work jobs that put us in any physical danger, but unfortunately, our brains are not sending safe signals. In the end, this leads to our eventual burnout. 

    How can we prevent burnout from happening? 

    Just like many diseases, there is a cure for burnout. That being said, it is certainly preventable! Therefore, knowing that this does not have to be you is the first step to acknowledging that you have the potential to overcome this. Here are some options for those feeling like they are starting to feel overwhelmed with their at-home situation, or for those that feel they are so far gone that they just may quit their job.

    1. MOVE YOUR BODY – physical activity helps tremendously! From running to playing frisbee to tensing up your body for 10 seconds and then slowly relaxing every muscle. Doing this helps your body relax and feel safe – the PNS can take over so that you do not constantly feel like you are in fight or flight mode!
    2. BREATHE – this helps downregulate your nervous system. Take a slow breath in, and even slower breath out. This is not mean to be a meditation. Just make sure you don’t forget to breathe. I’m a breath-holder and I tend to forget to breathe. In this case, maybe use a mantra like, “Exhale Anxiety; Inhale Calmness” or “With every breath, I feel myself relaxing.”.
    3. POSITIVE SOCIAL INTERACTION – Find your community. This is your safe space. Is it your family, for instance? Is it your friends? Your co-workers? Find a way to stay in touch. We’re all on Zoom calls anyway, so make your next call to a friend you can trust. Surround yourself with people you admire and look up to. It makes a world of difference.
    4. CRY – Crying doesn’t solve a problem or eliminate your burn-out. It is, however, a physical way to let go of stress. How does crying feel physically? Where do you feel the tension in your body? How about rather than thinking about your stress or burnout, think about the physical sensations you feel while crying (or complaining, or yelling, or laughing… anything really).
    5. ART – make something out of your energy. If you are mad or sad, create something, and put that emotion in a safe place outside of yourself. This is the act of creation. In the words of Carrie Fisher, “Take your broken heart, make it into art.” Know that some of the best music has come from heartbreak, so why can’t it come from Covid-induced anxiety?

    Bring About Change

    calm girl with pile of booksBurnout is the result of neglecting a sign (or many signs) from your body. Wellness is not a state of being, it is a state of action. To find it, you need to bring on your own change, and if that means you end up in a state of burnout, that’s okay. Therefore, take the time to learn more about yourself and how you ended up in that position. Take rest. We all need to care for each other in times like these. Who knows where we will be in 3 months, 6 months, 2 years from now? Remember: Stress is not bad for you. Being stuck is.