NutraChamps Blog

Tag: lifestyle

Loneliness Has Negative Health Consequences, These are 5 Ways to Create Connection!
Have you ever heard of the phrase “you can be in a crowded room but still feel lonely?” Unfortunately, it rings true for many North Americans today in our society as loneliness statistics climb to staggering numbers. The Western world is technologically connected in more ways than ever before, yet many humans are finding themselves disconnected from in-person and face to face interactions. In North American culture many of us are heavily focused on being “individualistic” whether that be living alone, climbing the corporate ladder, or becoming successful. While there is nothing wrong with striving for these ambitions, it can come at a cost – meaningful connections. When all is said and done, our relationships with others and ourselves is the most important thing that most people look back upon. Community and quality time is not only lacking in our society, it is actually having negative health consequences. In 2023, the World Health Organization (WHO) even announced that loneliness is a pressing global health threat which can be equivalent to smoking 15 cigarettes a day! How do we combat this loneliness? Through connection – to ourselves and by fostering healthy relationships. If you’ve been feeling lonely or know someone who is currently struggling with this feeling, we are going to share 5 helpful ways to create more connection in your life.

If you’re interested in learning more, keep on reading..

1. Be present with the people around you

One of the keys to connection is being present. It’s impossible to really connect if you’re on your phone, distracted, thinking about your to-do lists, or simply disengaged. One of the greatest gifts we can offer another human is a listening ear. People want to be seen and heard. When you make the time for others with your presence in conversations, they will do the same for you. If you find it difficult to stay present, you’re not alone! Being present is a practice and here are a few ways you can practice being in the present moment:
- Take a few deep belly breaths and long exhales to ground into your body. Deep breathing activates the parasympathetic nervous system, allowing you to relax and be in the moment.
- Make eye contact! This may feel uncomfortable at first if you aren’t used to it but if you start making an effort to look into someone’s eyes when you’re speaking it actually shows you’re listening and engaging intently.
2. Volunteer

There are endless benefits of volunteering. Being of service and giving our time to a cause not only feels good, but it also provides a multitude of ways to connect with others. When you volunteer you get the chance to meet new people, make connections, boost your confidence, and feel a sense of purpose. In almost every town or city there are multiple ways to volunteer your time, whether it be at a food bank or a local community centre. Do some research on what’s around your local town and see how you can get involved and create more connection in your life.

3. Plan outdoor activities with groups of friends or other families

Now that the weather is getting nicer, it’s a great opportunity to host some outdoor get togethers with groups of people. Hosting a beach volleyball tournament, barbecues at the park, or picnics/potlucks, are a great way of getting people together and enjoying each other’s company. If you do get together with some friends outdoors for a beach or picnic day, here are a few activity ideas you can try together:
- Water balloon toss: Form teams of two lines facing each other. In each successful toss of the balloon filled with water the participants must take a step back and keep throwing the water balloon to each other further and further away. After every successful toss a step back must be taken. If the water balloon falls, you are eliminated from the game.
- Hula hoop contest: This game is all about using the hips and core! Participants must do what they can to keep the hoops spinning the longest.
4. Find local groups within your community

Nowadays, we’re lucky to have online platforms that allow for the ability to find connection within our local communities. Whether you’re a fan of hiking, dancing, or baking, there might just be a local group in your community that already exists for that thing! By utilizing Facebook or the app Meetup you can use key words to search for groups within your area that you can join. It’s not always easy to get out of your comfort zone and take a step into do something new, but it could be exactly what you need for connection!

5. Make time to be with yourself

Sometimes feeling less lonely is also about the ability to enjoy the solitude of your own company. Spending time with yourself shouldn’t be avoided, it’s a great way to connect to your own self. Whether you take the time to read a good book, put on a face mask for a little self-care, or take a relaxing bath, make the most of time by yourself. It could be one of the best things you do for your mental health!

All in all, in a society that can have the tendency to prioritize productivity over meaningful connections, it is up to us to claim what makes us truly happier. In order to feel less lonely, we must create opportunities in our lives and communities to enjoy the company of others. After all, our relationships are the most important things we have in life!
May 10, 2024
Using Social Media as Inspiration for Healthy Living, Not Comparison
Log onto social media, whether it’s Instagram or TikTok, and you’ll be bombarded with an overload of health advice, wellness trends, and fitness routines. There are so many influencers that look like they have the perfect “fit and healthy” lifestyle by showcasing what they eat in a day, perfectly curated photos, and videos that can basically make you feel like what you’re doing is not enough. What we see on social media is more often more of a highlight reel rather than the reality of what goes on behind the scenes. It’s easy for any fitness influencer to take a gym mirror selfie and look like they have the perfect body, but it’s harder for them to show the breakdowns and hard days it took to get there. It’s easy for nutritionists to talk about “the best diet” but it’s harder to showcase how many failed attempts it took to achieve the “right way” of eating for them. If you don’t take what you see online with a grain of salt and some perspective it’s easy to get caught up in feeling like that you’re doing is simply not enough.

The truth is, when it comes to living a healthy lifestyle, there is no right way. Another truth is that every body is different and every person’s needs are different. What may be working for someone else may not be what works for you. Someone else’s morning routine might include waking up bright and early at 5am to start the day but you might be a night owl who doesn’t thrive in the morning. The trap of social media is when we get caught in comparison, thinking that our own way of doing life isn’t good enough and only will measure up to be “successful” if we follow someone else’s.

In this blog post, we are going to explain why it’s so crucial to develop healthy habits that work best for YOU, rather than copying something from someone you see online. At NutraChamps we believe that everyone is capable of being their own version of a champion, and we believe that it looks unique to each person and no one else.

Use Discernment When it Comes to “Health Trends”

Have you ever noticed that every couple of months it seems as though there is a new “health trend?” Some examples of more recent healh trends include swapping sugar for artificial sweeteners, snacking on rice cakes, juice cleanses, and cutting out all fats. While people might make some of these trends sound tempting, they might not actually be healthy or what you need to feel your best. When it comes to diet and health fads, it’s important to use a good level of discernment. What is discernment? It’s the ability to flex your own innate judgement. Nobody knows you better than yourself, that’s why it’s important to always ask yourself the question, “does this work for me and my body or lifestyle?” before diving into a health fad. Trends are trends for a reason, oftentimes they come and go and are not sustainable ways of living. When it comes to health, simplicity and balance has always seemed to work for generations before us. Eating clean, unprocessed, whole foods is a way of life where you really can’t go wrong, no matter who you are.

Set Social Media Boundaries

Do you find yourself spending hours on end in your evenings scrolling through Instagram only to compare yourself with the lives other people are leading? Do you find yourself feeling more depleted rather than inspired when you are online? Is your social media scrolling robbing you of your precious energy? If this is the case then it might be a good idea to reevaluate your relationship with social media and even set some boundaries. Take inventory of the people you are following, do they make you feel good about yourself or bad about yourself? Is the content that you are consuming inspiring you to take personal action that feels aligned or does the advice you’re receiving seem unrealistic and unattainable? A few ways you can action some social media boundaries in your life are the following:
- Unfollow the accounts you no longer resonate with
- Set a scrolling time limit
- Don’t open your phone to social media right when you wake up
- Don’t look at social media as the last thing before you go to bed
Check for Credibility

There are many people online who are giving health advice that may actually be harmful to your health. Since anyone is pretty much able to say and post about anything regarding health online it’s very possible that information can be false or even dangerous. One of the most important things you can do when it comes to using social media for health advice is to make sure that you are receiving information from a credible source. Oftentimes licensed naturopaths, functional medicine practitioners, and doctors will only share information that has been studied and proven. While many people may share personal experiences and health advice that has worked for them, it may not actually work for you. Health is complex and individuals are complex. Always make sure to do your due diligence before implementing a new diet, workout, supplement, or healthcare regime into your life. Ask around, read books, and consult your healthcare provider.

Don’t follow the crowd, pave your own way

As we mentioned earlier in this article, you are the one who truly knows your body the best. After all, you’ve lived in it your entire life. Most of the time we intuitively know what we need to feel like the best version of ourselves. We innately know what makes us feel good and alive and what makes us feel lethargic and depleted. When it comes to creating a routine, diet, or exercise regiment for your life, don’t follow the crowd, pave your own way and find what works for you. Getting inspiration is not a bad thing but just remember to take everything with a grain of salt and know that your body is your best teacher, so listen to it!
December 13, 2023
How Important Are Green Vegetables, Really?
When it comes to health advice from any professional, whether a nutritionist, dietician, or doctor, we all know that one of the things we’re told is that getting enough fruits and vegetables is very important. Many of the vitamins, minerals, and antioxidants our cells need to thrive come from plants in various colors, shapes, and forms. A recommendation from PubMed shows that consuming a diverse range of plant foods offers such a wide-range of benefits.

Did you know that it is estimated that there are actually 400,000 different species of edible plants on Earth right now?

We’ve all heard the phrase before, “eat your greens” but do we really know why? For the purpose of this article, we really wanted to hone in on a category of vegetables we think offer phenomenal and much needed healthy benefits, and that is green vegetables. Are green vegetables really that good for us? How much should we aim for? We’re going to do a deep dive on how important greens actually are and some of our favorite types to consume!

Ready to enter the world of greens? Let’s go!

What makes green vegetables so special?

First and foremost, we need to talk about what makes green vegetables actually green in color. It is thanks to a special chemical found in plants and algae called chlorophyll! One of the most interesting facts about the pigment from chlorophyll is that it’s responsible for turning sunlight into energy for the plant. This process is called photosynthesis and it is necessary for all life on Earth. Without sunlight, water, chlorophyll, and carbon dioxide there would be no plants and without any plants, there would be no animals.

Chlorophyll has antioxidant properties for humans too! When green vegetables are consumed regularly, especially in their raw state, it boosts the antioxidants present in the bloodstream and body.

That’s not all, green vegetables are packed with other incredible nutrients such as magnesium, phosphorus, calcium, zinc, copper, B vitamins, Vitamin A, Vitamin C, Vitamin E, and more!

So let’s get unpack raw vs cooked..

Which one is the best way to consume green vegetables?

At the end of the day, green vegetables will provide benefits to your body whether they’re cooked or not, and diversity in the diet with how you eat your veggies is important.

When it comes to consuming raw vegetables, a study from University of Oxford shows that consuming higher levels of raw vegetables is associated with lower cardiovascular disease risk.

Take broccoli for example, although the texture can be tough to get used to raw, it actually contains sulforaphane which has phenomenal benefits like reducing inflammation, potential anti-cancer properties, supported heart health, and even anti-diabetic effects!

On the other hand, spinach might be a better option to consume cooked because the body will actually absorb more of its calcium and iron in this way.

So now you might be wondering, where do I start with green vegetables? Which one’s are the best for my health?

Since there are so many types of green vegetables available, we are going to share some of the most nutrient rich and readily available in North America for you to start consuming more of:

8 Nutrient-Packed Green Vegetables

1. Kale

Coming in at the very top of our list is a superstar in the greens world, and for a good reason! Kale is absolutely packed with nutrients and low in calories, making it an excellent choice to incorporate into daily meals. A single cup of kale comes in at 20 calories yet contains Vitamin K, Vitamin C, Maganese, Vitamin A, Calcium, Riboflavin, Folate, Magnesium, Potassium, and Iron! It’s a huge source of antioxidants too! Kale is so easy to consume whether you choose to enjoy it as a lunchtime salad alongside some protein, fat, and complex carbs or even cooked as a side dish for dinner.

2. Microgreens

Small but mighty, we knew that we had to add microgreens to our list in this stacked green vegetables lineup. There are many different kinds of microgreens out there, some of the most popular you might find at your local grocery store include: pea, broccoli, arugula, and radish microgreens! These vegetables are harvested after they have just sprouted and are usually only about 2-3 inches tall. Early research on these greens show that they’re even more nutrient packed than their full-grown counterparts. Some people wonder how they can incorporate microgreens into their daily diet, and there are actually plenty of ways! Microgreens can be used in a sandwich, mixed into salad, as a topping on soup, or even stuffed into wraps.

3. Asparagus

Dating back more than 2000 years ago, asparagus is a nutritional powerhouse that was largely cultivated in Europe and brought to North America by early colonists. Although asparagus contains some sulferic compounds which results in a distinct urine scent, their health benefits and taste make it absolutely worth consuming. Not only does asparagus contain a good deal of vitamins such as A, C, E, and K but it also contains minerals like copper, maganese, potassium, and selenium. It just so happens that sulfur rich foods in general contribute positively to our DNA and protect the cells from a wide range of diseases.

4. Spinach

Earlier in this article we briefly touched upon some of fantastic benefits of spinach, but there are even more where that came from! Spinach is a leafy green that is so easy to integrate into so many different things. You can add spinach to smoothies, omelettes, soups, salads, and so much more. One of the star benefits of spinach is the fact that it is high in fibre and water which can help with digestion and bowel movements. It also hosts a compound called lutein which is well-known to protect against eye related diseases and aging.

5. Celery

Crunchy, fibrous, and often dipped into ranch or hummus this vegetable is nutrient rich and low in calories making it a wonderful and beneficial snacking choice! In the past decade or so, juicing celery has become quite a popular way to pack a bunch of vitamins into your day first thing.

Some of the key minerals and vitamins found in celery include:
- Potassium: This mineral is critical for many bodily functions. It impacts our nerve signals, muscle function, balancing of fluids, and so much more!
- Vitamin A: Essential for immune system, vision, reproduction, growth, and development.
- Vitamin K: Did you know that this Vitamin is responsible for the circulation of calcium throughout the body? It even helps to reduce menstrual pain.
- Vitamin C: One of the most important vitamins to support the body in the healing process.
6. Herbs

There’s nothing quite like the aromatic smell of fresh herbs! They’re vibrant, add amazing flavor to food, and contain so many beneficial properties. While almost every single herb has it’s own amazing benefits we’re going to dive into some of the best for the body!
- Parsley: Considered a bitter herb, parsley helps stimulate the release of bile and helps detox the liver. It also contains quite a large amount of Vitamin K which is fantastic for bone health! Parsley has also been shown to reduce high blood pressure levels and bloating.
- Cilantro: Although many people either love or hate the taste of cilantro, one thing is non-negotiable, it’s absolutely packed with incredible benefits. One of the amazing ways cilantro benefits the body is by helping to eliminate heavy metals such as mercury, lead, and aluminum which can get trapped in our tissues.
- Peppermint: A soothing and refreshing herb that is used quite often around the world. You might mostly know peppermint as the herb that helps alleviate an upset stomach or digestion issues, but it’s also used to treat headaches, menstrural cramps, and even nausea.
7. Broccoli

Belonging to the cruciferous family, broccoli is one of the best vegetables in the bunch. Whether you eat it raw, roasted, steamed, or pureéd, this versatile veggie will offer you a host of benefits that your insides will love! Broccoli is high in fiber, Vitamin C, Potassium, and so much more! In fact, just a half cup of broccoli contains 84% of your recommended daily intake of Vitamin C. Even if you just decided to eat broccoli everyday as your main vegetable, you would be meeting most of your needs!

8. Beet Greens

Often overlooked and drastically underrated, beet greens are an exceptional source of vitamins, minerals, and nutrients! When buying beets, many might think that the greens attached to the root are inedible, but this is far from true! One of the best benefits beet greens are famously known for is being high in nitrates. The body converts nitrates into nitric oxide which in turn impacts blood flow and blood pressure. This works to benefit cardiovascular health! Beet greens also benefit the immune system, support eye health, strengthen bones, and support healthy skin.

A convenient way to get more greens

Let’s face it, as much as we would like to, sometimes there is just not enough time in the day or week to get enough green vegetables. Between the washing, prepping, and cooking – eating healthy does take time, and sometimes it’s time we don’t have! One simple, convenient way to get your daily greens is by using NutraChamps super greens powder! Our super greens blend contains over 40+ antioxidant rich superfoods and quite the stack of greens. Our greens blend contains vegetables such as Organic Spinach, Organic Spirulina, Organic Kale, Organic Green Cabbage, Organic Chlorella, and so much more!

It’s easy to mix into a smoothie, water, or juice and you can take it with you on the go!

When we were told to eat our vegetables growing up by our parents at the dinner table, they were right. Vegetables provide our body with the nutrients we need to protect our organs, immune system, brain health, skin health, and so much more. Neglecting this part of your diet will definitely have a direct impact on the way you feel and the health of your cells. Whether you’re a fan of cooking your veggies or you’d rather taken them in powder form, there are multiple ways to enjoy the host of benefits that plants have to offer.

We’d love to know, whats your favorite vegetable? Let us know in our comments!
October 19, 2023
Creating a Wellness Oasis: Transforming Your Home Office with Ergonomic Chairs and Nutritional Supplements

As remote work becomes increasingly prevalent, the home office has evolved into a crucial space for productivity and well-being. However, working from home for extended periods can take a toll on our bodies and minds. To counteract the potential negative impacts, it’s essential to create a wellness oasis within your home office. In this comprehensive guide, we will explore the significance of ergonomic chairs and nutritional supplements in transforming your home office into a space that supports both your physical and mental health.

Working from home can blur the boundaries between work and personal life, making it crucial to create a designated space that fosters well-being and productivity. A wellness oasis in your home office can provide a sanctuary for focus, relaxation, and self-care, ultimately boosting your work performance and overall quality of life.

Ergonomics: The Key to Comfort and Productivity

a. Proper Lumbar Support for Spinal Alignment: An ergonomic chair with adequate lumbar support helps maintain the natural curve of the spine, reducing the risk of back pain and promoting a healthy posture.

b. Adjustable Armrests and Their Role in Reducing Strain: Adjustable armrests allow you to position your arms comfortably, reducing strain on the shoulders, neck, and wrists, especially during long hours of work.

c. The Importance of Seat Depth and How It Enhances Posture: An ergonomic chair with adjustable seat depth ensures that your thighs are well-supported, promoting better circulation and reducing pressure on the lower back.

d. Height-Adjustable Chairs for Customized Seating: Height-adjustable chairs allow you to align your eyes with the top of the computer screen, reducing strain on the neck and eyes.

Enhancing Well-Being with Nutritional Supplements

a. Essential Vitamins and Minerals for Immune Support: Nutritional supplements containing vitamins C, D, and zinc can support a healthy immune system, especially during challenging times.

b. Boosting Energy and Focus with Adaptogenic Supplements: Adaptogenic supplements like Ashwagandha and Rhodiola Rosea can help combat stress, boost energy levels, and enhance mental clarity.

c. Omega-3 Fatty Acids for Cognitive Health and Mood Balance: Omega-3 fatty acids, commonly found in fish oil supplements, are beneficial for brain health, cognitive function, and emotional well-being.

Designing Your Wellness Oasis: Home Office Makeover

a. Declutter and Organize for a Calm and Focused Environment: A clutter-free and organized workspace can create a sense of calm and clarity, enhancing your ability to concentrate on tasks.

b. Maximizing Natural Light and Its Positive Impact on Mood: Position your desk near windows to allow natural light to flood your workspace, which can improve mood and reduce eyestrain.

c. Incorporating Indoor Plants for Improved Air Quality and Stress Reduction: Indoor plants not only enhance the aesthetics but also purify the air, creating a healthier and more tranquil work environment.

d. Adding Personal Touches and Elements of Comfort: Infuse your home office with personal touches, such as family photos or meaningful décor, to make it a cozy and inviting space.

Movement and Exercise for a Balanced Workday

a. Promoting Regular Breaks for Stretching and Movement: Set reminders for short breaks to stretch, walk around, and re-energize during the workday.

b. Incorporating Standing Desks for Improved Circulation: Standing desks can be used for both sitting and standing positions, promoting better blood circulation and reducing sedentary behavior.

c. The Benefits of Mini Workouts and Desk Exercises: Integrate mini workouts or desk exercises, such as squats or shoulder rolls, to combat stiffness and maintain energy levels.

Creating Mindful Moments: Meditation and Relaxation

a. The Role of Meditation in Reducing Stress and Enhancing Focus: Practicing meditation can help reduce stress, improve focus, and promote a sense of mental clarity and calmness.

b. Guided Relaxation Techniques for Mental Rejuvenation: Use guided relaxation techniques or mindfulness exercises to recharge your mind and maintain a positive outlook throughout the day.

c. Calming Aromatherapy for a Tranquil Home Office Environment: Incorporate calming scents, such as lavender or chamomile, through aromatherapy diffusers to create a peaceful ambiance.

Balancing Work and Breaks with Productivity Techniques

a. The Pomodoro Technique and Its Time Management Benefits: Adopt the Pomodoro Technique, which involves working in focused intervals and taking short breaks, to enhance productivity and avoid burnout.

b. Combining the 20-20-20 Rule with Eye Exercises for Eye Strain Relief: Follow the 20-20-20 rule by looking at something 20 feet away for 20 seconds every 20 minutes to reduce eye strain.

c. Utilizing Productivity Apps for Focus and Task Management: Employ productivity apps or time management tools to stay organized, track progress, and prioritize tasks effectively.

FAQs:

Q1. Are ergonomic chairs suitable for everyone, or do they cater specifically to certain body types?

A: Ergonomic chairs are designed to accommodate a wide range of body types and promote healthy posture and comfort for all users.

Q2. Can nutritional supplements replace a balanced diet, or are they intended to complement it?
A: Nutritional supplements should be viewed as a supplement to a balanced diet, not a replacement. They can fill nutrient gaps and support overall well-being.

Q3. How long does it take to notice the effects of nutritional supplements on energy levels and well-being?
A: The time it takes to notice the effects of nutritional supplements can vary from person to person. Some individuals may experience benefits within a few days, while others may take longer to notice improvements.

Conclusion

Transforming your home office into a wellness oasis involves combining ergonomic chairs with nutritional supplements and adopting various self-care practices. Creating a supportive and comfortable workspace can significantly impact your physical health, mental well-being, and overall productivity. By incorporating ergonomic principles and nutritional supplements into your daily routine, you can create a harmonious balance between work and well-being. Remember to personalize your home office with elements of comfort and embrace mindfulness techniques to nurture a positive and fulfilling remote work experience. Building your wellness oasis will not only enhance your work performance but also contribute to a happier and healthier lifestyle.

July 27, 2023
The Importance of B Vitamins!
If life were a delicious buffet, B vitamins would be the irresistible spices that add flavor and zest to every dish. These fabulous nutrients play a crucial role in our bodies, working behind the scenes to keep us energized, focused, and ready to tackle the world. From the brain to the bones, B vitamins are the superheroes we need in our daily lives. So, let’s dive into this whimsical world of B vitamins and uncover their separate bodily functions that will leave you feeling like a champion!

B1 (Thiamine) – The Brain Booster:

First up, we have B1, the brain booster extraordinaire! Thiamine helps convert the carbohydrates we eat into glucose, providing the fuel our brains need to function optimally. It’s like a lightning bolt for your mental processes! This remarkable vitamin also aids in regulating the nervous system, helping to reduce stress and anxiety. So, whether you’re tackling complex equations or planning your next daring adventure, B1 has got your back!

B2 (Riboflavin) – The Vision Virtuoso:

Next on the stage is B2, the vision virtuoso! Riboflavin plays a pivotal role in maintaining good eyesight and overall eye health. This superhero vitamin is involved in the production of antioxidants that protect the eyes from damage caused by free radicals. So, bid farewell to those tired eyes and say hello to crystal-clear vision, allowing you to spot hidden treasures and appreciate life’s vibrant colors!

B3 (Niacin) – The Energy Enchanter:

Step aside, coffee! B3, the energy enchanter, is here to reign supreme. Niacin is responsible for converting food into energy, giving you that much-needed boost to conquer the day. But wait, there’s more! This dynamic vitamin also supports healthy skin, allowing you to glow from within like a radiant star. So, ditch the energy drinks and embrace the natural power of B3 to keep you fueled and fabulous!

B5 (Pantothenic Acid) – The Stress Slayer:

Stressful situations got you down? Fear not, for B5, the stress slayer, is here to save the day! Pantothenic acid is a key player in the production of stress hormones, keeping anxiety at bay and promoting a sense of calmness. Additionally, B5 aids in the formation of red blood cells, ensuring that oxygen is efficiently delivered to every nook and cranny of your body. So, next time stress knocks on your door, invite B5 in for a cup of relaxation!

B6 (Pyridoxine) – The Mood Maestro:

Feeling down in the dumps? B6, the mood maestro, is ready to lift your spirits! This incredible vitamin is involved in the production of serotonin and other neurotransmitters that regulate mood and emotional well-being. B6 also supports brain development in children and helps maintain a healthy immune system. So, let B6 be your dance partner in this vibrant ballroom we call life!

There you have it, folks! The marvelous B vitamins, each with their unique superpowers, are here to revolutionize your daily routine. From brain boosters to mood maestros, these nutrients are essential for a healthy, energetic, and vibrant life. To make incorporating B vitamins into your routine even more enjoyable, check out NutraChamps’ B-Complex drops and B12 gummies, packed with all the goodness you need in a playful and delicious format!

Remember, when it comes to unleashing the power of B vitamins, it’s not just about feeling amazing – it’s about being amazing
May 12, 2023
Sweating, Sleeping, and Supplementing: Natural Ways to Ease Menopause Symptoms
Menopause, also known as “the change,” can be a daunting phase of a woman’s life. It’s like the hormonal equivalent of a mid-life crisis, but without the sports car. The hot flashes, mood swings, and sleepless nights can be frustrating, but there are some natural ways to help ease the symptoms. So, let’s dive in and explore some of the best natural ways to help women with menopause symptoms.

Get moving

Exercise is one of the best natural remedies for menopause symptoms. It can help improve mood, increase energy, and reduce hot flashes. Research shows that regular physical activity can also help prevent weight gain, which is a common side effect of menopause. So, put on your sneakers and go for a walk, take a dance class, or try some yoga.

Eat a balanced diet

Eating a balanced diet can help ease menopause symptoms. Make sure you’re getting plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. Also, try to limit your intake of processed foods, sugar, and caffeine. Some women also find that avoiding spicy foods can help reduce hot flashes.

Drink plenty of water

Staying hydrated is important for overall health, but it’s especially important during menopause. Dehydration can make hot flashes worse and can also cause other health issues. Aim to drink at least eight glasses of water per day, and try to avoid sugary drinks and alcohol.

Get enough sleep

Sleep disturbances are common during menopause, but getting enough sleep is important for overall health. Try to establish a bedtime routine, avoid electronics before bed, and create a cool, dark, and quiet sleeping environment.

Practice relaxation techniques

Stress can worsen menopause symptoms, so it’s important to practice relaxation techniques like meditation, deep breathing, or yoga. These techniques can help reduce stress, improve mood, and promote better sleep.

Take supplements

Some supplements can help ease menopause symptoms. For example, black cohosh has been shown to help reduce hot flashes and improve mood. Another supplement to consider is evening primrose oil, which can help with vaginal dryness. NutraChamps has some supplements that could help women who are going through menopause.

Stay connected

Staying connected with friends and family can help improve mood and reduce stress. Join a club, take a class, or volunteer in your community. Social support is important during menopause, and it can also help promote overall health.

In conclusion, menopause is a challenging time for many women, but there are natural ways to help ease the symptoms. By staying active, eating a balanced diet, drinking plenty of water, getting enough sleep, practicing relaxation techniques, taking supplements, and staying connected, you can make the transition easier. NutraChamps has some supplements that could help women who are going through menopause. So, don’t let “the change” get you down. Embrace it with a smile and a sense of humor, and you’ll come out on the other side feeling like a boss.

Sources:

Mayo Clinic. (2021). Menopause. Retrieved from https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397

National Institute on Aging. (2017). Menopause. Retrieved from https://www.nia.nih.gov/health/menopause

North American Menopause Society. (2015). The 2015 IMS Recommendations on Women’s Midlife Health and Menopause Hormone Therapy. Retrieved from https://www.menopause.org.au/hp/ims-recommendations
May 10, 2023
Ice Baths- A Hot Trend with Exceptional Benefits
If you’re on Instagram, TikTok, or really any kind of social media then you have probably seen all of the recent hype around ice baths. More and more videos are surfacing of people bracing themselves and taking the plunge. For many, just the thought of being in freezing cold water is enough to send shivers up their spine. So why are so many people putting themselves in such an uncomfortable state? Do the health benefits outweigh the discomfort of it all? We’re going to fill you in on it all in this article!

When did people start taking ice baths?

While ice bathing might seem like a newer trend, it is something that has much more history than you may think. A variety of cultures have dabbled in their own version of cold therapy for thousands of years for a variety of different reasons and potential benefits.

Ancient Greeks and Romans were said to experiment with the healing benefits of water. The term “thermalism,” which is the use of hot water springs got the Greeks interested in utilizing water at various temperatures to ease muscle fatigue and other ailments.

Flash forward to modern day, we now have people like Wim Hof (who is also known as the IceMan) breaking numbers of records for cold exposure. He is one of the many advocates of cold therapy and the copious benefits it provides.

With the technology we have available at our fingertips to see what people are up to, more and more are observing others taking the plunge, and deciding to do it themselves, all in the name of health and wellness!

What are the benefits of ice baths?

There’s something to be said about the numerous benefits both mentally and physically that people feel from taking a cold plunge, because why else would they do it?!

Here are just some of the many reasons people choose to submerge themselves in ice cold water.
1. May relieve muscle soreness: You’ve probably heard that some athletes utilize ice baths after an intense game or training session – and for a good reason. Submerging the body in an ice cold bath has the ability to reduce muscle aches, swelling, and lactic acid buildup. Our blood vessels also constrict in cold water, which leads to less swelling.
2. May improve your mood: You may have heard about cortisol before, it’s a stress hormone that can end up causing anxiety, depression, and intestinal issues when levels become too high. One of the big benefits of taking ice baths is that it has been shown to decrease cortisol resulting in a more relaxed state and better mood overall.
3. May improve your sleep: Did you know that melatonin is a hormone our body produces in response to darkness and is responsible for helping us snooze? Well, ice baths can cause melatonin levels to spike which in turn can make you more sleepy. Ice baths also lower your body’s temperature which helps to induce sleep.
4. May boost the immune system: There is some research that is beginning to show that cold water exposure can have an impact on strengthening the immune system. Ice bathing can also assist with lymphatic drainage which helps to remove toxins from the body!
5. Support the nervous system: Research shows that cold water exposure benefits the central nervous system. This not only shows promise for a number of neurological disorders, but also anyone who is looking to stimulate the vagus nerve resulting in resting and digesting a little easier.
How to get started?

So if this all sounds great to you and you’re looking to dive in (no pun intended) then these are some of the ways you can get started with cold exposure!
1. Start with cold showers: Cold showers can be the gateway to an actual ice plunge. Even though cold showers can be tough themselves, you have a lot more control over the temperature, how submerged your body is, and the length of time. We recommend trying a quick cold shower in the morning for an excellent energy boost!
2. Practice deep breathing: One thing you’ll need to do to prepare for before an ice bath is practicing deep breathing. It is said that our breath is the anchor and stabilizer to keeping us calm and centred. At first you’re going to want to scream and might hate every moment of being in an ice bath. But if you can really hone in on your deep breathing, you’ll find the experience is one you can really enjoy. Powerful inhales through your nose and steady exhales through your mouth can make a really big difference.
3. Experiment with temperatures: The recommended temperature for an ice bath is between 30 and 60 degrees farenheight. If it’s your first time you’re probably better off starting with a temperature on the higher end and working your way down to lower temperatures in the future. The more you do this the more you will see just how strong and capable you really are!
4. Don’t force yourself to stay in cold water longer than you’re ready for: The first couple of times you go for a plunge you may just want to jump out immediately, but if you can get yourself to even 1 or 2 full minutes fully submerged then that is a huge success! Overtime you will be able to stay in the bath for longer and longer.
5. Have a support group: Things are always easier and more fun when you have support, accountability, and people cheering you on! One great way to start practicing ice bathing is to start with family, friends, or a partner’s support. It’s a great way to challenge each other and participate in something that you know is benefitting your health and wellness!
All in all, deciding to take a cold plunge is a personal choice, and not an easy one at first. If you’re feeling up to the challenge, the benefits have the potential to seriously impact the quality of your life! We’re really curious to hear from you guys, is ice bathing something you have tried or would like to try? Leave us a comment and let us know your experience!
January 20, 2023
The 7 Best Benefits of Walking
What if we told you that something you do on a daily basis has the potential to change your life and the way you feel just by putting a little bit more time and effort into it? Well, that thing we’re talking about is walking! Ever since we were able to at a young age, walking has given us the ability to get from point A to point B. In these earlier years of our lives, we used to run, walk to our friends’ houses, play, and love being on our feet.

As we get older, many of our jobs now require sitting for long periods of the day. We’ll often commute to work via transit or by our cars while sitting down, and then spend another 8 hours or more sitting in front of a computer at our desk with very few breaks in between. If you’re not making daily walks or movement a priority in your life right now, I’m sure you may be feeling the impact in one way or another.

It’s April, and in so many parts of North America the weather is starting to get warmer and the days are getting longer. If you’re starting to awaken from a bit of a winter slump, the best way you can take advantage of a warmer seasonal transition is by getting outside and going for a stroll.

After reading this blog post, we are almost certain that you will be inspired to not only walk more but feel motivated by all of the amazing benefits moving your body provides.

Here are just some of the physical, mental, and emotional benefits that a daily walk can give you:

1. Better mood and improved mental health:

At one point or another, we all face days where we feel sluggish, lack motivation, or just simply feel down and out. One of the easiest ways to help yourself feel better is by going on a walk. In fact, multiple studies have shown that even short walks (between 10-15 minutes long) can help you return to a more calm and relaxed state. Consistently walking has also been proven to help decrease anxiety and protect the body from the harmful effects stress has on our mental health. Whether you choose to walk alone or with a loved one, getting outside and moving at a pace that feels good can help you ultimately feel happier and calmer overall.

2. Improved circulation

Do you deal with poor circulation? Especially in your legs and lower body? Some of the telltale signs of poor circulation include muscles that hurt or feel weak when you move, numbness, the sensation of pins and needles, and bulging veins. Specialists recommend that one of the best ways to improve circulation is by going on a brisk walk or even breaking up sitting patterns throughout the day by taking five-minute walking breaks. Walking is a low-impact way to get the blood flowing again because it helps to lower blood pressure and increase muscle contraction in your legs and lower body.

3. Weight loss

When people think of exercising for weight loss, many believe that the higher the intensity the better results they will see. While this kind of movement can definitely help to shrink your waistline, walking is one of the most underrated ways you can stay fit and lose weight. A brisk walk for 30 minutes to 1 hour per day in combination with a healthy lifestyle can result in weight loss. Specifically, one study from the American Journal of Sports Med shows that 11 moderate-sized women lost 10% of their body weight after just 6 months of brisk walking, proving that walking is indeed an effective way to lose weight.

4. Supported bones and joints

Building and maintaining strong bones is extremely important, especially as you get older. When we age, our risk for osteoporosis as well as other bone and muscle conditions increases. Walking is an amazing way to support your bones and joints and should be done at any age. Our bones are living tissue, meaning that the tissue is constantly being replaced when they die. Exercising regularly allows the body and bones to adapt to the forces being placed upon them, which in return, makes them stronger and denser. Walking also improves balance and coordination which is especially important as we get older. This will prevent falls which can result in broken bones for those who are elderly.

5. Longer life

If you’ve already made it to this point in the article, I’m sure you have a good understanding of the many benefits walking provides for our overall health and wellbeing. It’s really no surprise then that in return, walking can help us live longer lives. A study published in the British Journal of Sports Medicine found that walking at a moderate pace was associated with a 20% reduced risk of mortality from health conditions.

One tip we suggest for getting the maximum benefits out of your walks is to pick up the pace. Many studies have found that fast-paced walkers reap better health benefits than slower-paced walkers. For a challenge, you can also try walking on an incline by going on hikes, taking the stairs, or walking up hills.

6. Immune system protection

There are many natural ways to boost the immune system, from eating more fruits and veggies, to taking supplements, and even walking! Moving your body and exercising, including walking, actually helps to increase white blood cells. White blood cells are part of the body’s immune system and help to body fight off diseases and infections. This is especially important to keep in mind during cold and flu season. A study from the World Journal of Experimental Medicine took a group of 800 young adults and found that even five minutes of walking per day increased white blood cell counts significantly!

7. Increased cardiovascular and lung fitness

A brisk walk should get your heart pumping, blood flowing, and lungs expanding. When done consistently, this act in itself can actually reduce your chances of cardiovascular disease and stroke, which is amazing! Walks help to lower blood pressure and cholesterol, strengthen your lungs, improve circulation, and so much more. When you start to make walking a part of your lifestyle, your body will reap the rewards and you’ll feel so much better all around.

Sometimes we let life get in the way of carving out time for ourselves to do good for our bodies. All of us are busy in our own ways, but if we make something a priority, we’ll find the time for it. After reading through these 7 awesome benefits of walking, we hope you feel inspired to carve out some more time to get your steps in and your blood pumping. Walking is one of the most globally accessible forms of exercise because we can really do it anywhere, for free! Take advantage of the amazing body you were given by going on more walks, and just watch how your life transforms for the better.

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April 12, 2022
How to Start Romanticizing Your Life – Appreciating the Little Things

“I’ll be happier when…” This is a phrase I used to find myself saying in my head and out loud far too often. “I’ll be happier when I’m more successful, I’ll be happier when I get older, I’ll be happy when I find true love.” It wasn’t until more recently that I realized I might be waiting my entire life to finally be happier. By constantly waiting to be happier my actual life passes me by every day. I started to take a look around at the people I know are the happiest and tried finding underlying commonalities. There was definitely something I noticed among the happiest people, they’re usually the ones who appreciate the little things. They are able to make the best of even the most mundane days and tasks, and they’re truly at peace with being present.

Through this observation, I started to practice the art of slowing down. I came across a term that’s becoming popular and being thrown around which says, “romanticize your life.” What does it mean to romanticize your life? When I think about some of the most romantic lives that are lived, it’s lives where pleasure and self-care are at the forefront.

The French are a great example of people who romanticize their lives. They take their time to eat a baguette while walking down the street to work, they enjoy a good glass of wine, they love a good chat, and they take time to relax and enjoy the finer things in life. In North America, we often don’t have the time within our busy lifestyles to actually slow down and appreciate these little things.

If you’re ready to start slowing down, showing yourself more love, and appreciating the simple things here is how you can start:

1. Take time to cook yourself a delicious meal: When was the last time you actually took the time to make yourself a filling and satiating breakfast? I am definitely guilty of rushing to put something together in the mornings because I wake up too late and need to hurry off to work. What if you actually carved out the extra time in your day to get scrumptious ingredients together and make a nice home-cooked meal? There’s just something about taking the time to chop, saute, roast, and fry delicious food and enjoying it afterwards. This tip in itself will help you romanticize your life. Try putting on some nice music and pour yourself a little glass of wine and you’ll basically feel like you’re in an Italian kitchen!

2. Create a playlist that makes you feel great: Music and sound are a form of therapy. It has been shown time and time again that certain sounds can evoke certain feelings and emotions. Do you have a favorite genre of music that automatically makes you feel more relaxed or puts you in a good mood? Try putting together your own little playlist of feel-good music that you can listen to whenever you need a little pick-me-up. Playlists can be listened to in the car, on the bus, while you’re working, and anywhere!

3. Get dressed up for no reason: Sometimes I get into a bit of a rut and stop putting much effort into self-care or my appearance. This tends to happen because I’m stuck at home or there’s nowhere to go out. One thing I’ve really noticed that helps me feel good is getting ready and taking time for self-care. If you’ve been working from home throughout the pandemic, one thing I suggest is taking the time to get ready in the morning. Do your hair, throw on your favorite outfit and socks, and I swear to you that your day will go so much better by doing these simple things!

4. Eat the dang bread: Life’s too short to be scared of carbs, especially bread! I can’t tell you the number of times that family and friends of mine have stayed away from bread because “it makes you fat.” Where did this myth seriously come from?! Bread is a food that we all love and shouldn’t feel the need to restrict ourselves from in any way. If you’re gluten intolerant, that’s a different story, but even so, there are options available. Why bother completely restricting yourself from food that makes you happy? It’s all about everything in moderation anyways! If you want to start romanticizing your life a little bit more, go to your favorite bakery and get yourself a croissant or bagel this week. Enjoy it guilt-free and know that you deserve to eat delicious foods that make you happy!

5. Document your life: As I get older, I realize the importance of taking pictures and videos of special moments in life. One of my favorite things to do is look through my camera roll at memories from the past.I am so happy that I decided to take videos and pictures of moments that I wanted to remember forever. You can start romanticizing your life even more by taking more pictures of things! Take pictures of your food, the people you love, nature, your pets, and even yourself. We are very lucky to have technology at the palm of our hands that allows us to freeze a special moment in time for later on.

6. Spend time in nature: Does anyone else feel so present to how beautiful life is when they’re in nature? I sure do! Nature has a really good way of humbling you and making your problems seem insignificant. We’re surrounded by so much beauty around us and sometimes we forget because we’re so busy stuck indoors working and tending to other things in life. Going on a simple walk down the street, in a garden, or by a lake will help you fall more and more in love with your life and all the beauty that surrounds us.

7. Write letters to people you love and show gratitude: When is the last time you wrote a handwritten letter or card? I’ve always found that writing a special note to someone is one of the kindest and most simple acts of love. With phones, laptops, tablets, and smartwatches, so many of us don’t feel the need to write something out on pen and paper anymore. What if you took the time for the people you love? Your life will feel so much more full and romantic by writing a letter to someone or even to yourself!

8. Take a bath: For the longest time I’ve been all about showers – they’re quick, efficient, and easy! On the other hand, baths actually force you to slow down, take a breather, and soak in the present moment..literally! Can we talk about just how romantic and relaxing a bath can be. Run the hot water, throw some bubbles in there, and allow yourself to let go of the day. I’m convinced that if we all incorporated more baths in our weeks we would be happier people!

9. Take care of your health: There’s nothing more loving you can do for yourself than taking care of your health. Taking care of your health is about the small actions you take every day. Making conscious choices to do good for your body inside and out will help you feel your best. In return, you will be so much happier! At NutraChamps we have over 85 products that compliment your lifestyle and optimize your health. Everything from beauty aids, to sleep supplements, collagen, greens, and more! Take your vitamins and feel amazing!

10. Rush less: So many of us are busy all the time! Being busy can be a good thing, but always being busy and not having enough time to enjoy life can be a bad thing. Do you find yourself rushing around 24/7? If so, it’s important to eliminate some of the things taking up a chunk of your time so you can enjoy your life a little more! What would it be like for you to have extra time in the mornings or evenings to do the things that light you up? Make time for the little things and remember that you deserve it.

If you want to start feeling happier, don’t wait until tomorrow, next week, or next year. You can start being happy today! It all begins with doing more of the things that bring you joy. With these simple tips listed above, you will begin to take on life at a slower pace and with more ease. There’s so much that happens around us that we can’t control, but one thing we can control are the decisions we make on a daily basis. Choose to be happier, because you deserve it!

January 31, 2022
What is Reductarianism?

Have you ever wanted to make a change in your life but you’re too scared to fully commit to something new so you don’t even end up going for it? There might be a few reasons for this, but one of them can be having an all-or-nothing approach. So many of us are afraid of failure that we stop ourselves from trying something new in the first place. What if taking a step towards making an impact didn’t have to be all-or-nothing, instead, small and conscious decisions could help you make an impact every single day? Practicing reducetarianism is a great place to start!

What is reducetarianism? Simply put, reducetarianism is about reduction. It is not a commitment to a lifestyle and labels such as “vegan” or “vegetarian,” it is somewhere in between. Reducetarianism is the act of reducing animal products for the sake of the earth, animals, and overall health. This movement’s approach is to, “reduce rather than be perfect.” 7 years ago Brian Kateman, who is now the executive director, started the Reducetarian Foundation. It’s a non for profit organization with a mission to reduce meat consumption and in turn, create a more sustainable, compassionate, and healthier earth.
In a world where many diets and labels exist, a lot of people end up becoming too intimidated to making a transition. So many of my family, friends, and co-workers are petrified at the thought of having to give up their favourite animal product for good. “I love bacon too much,” or “I could give up all meat, but I just wouldn’t know what to cook,” are just a couple reasons as to why people won’t bother taking small steps towards reducing their consumption of animal products. The Reducetarianism Foundation’s vision is a world where societal consumption of meat, poultry, seafood, and eggs is drastically reduced. This is the great thing about reducetarianism, you can make mindful choices to reduce, but not fully eliminate, which can still make a big impact in the long-run.

Trends such as “Meatless Mondays,” or “Vegan before 6,” are just some of the ways reducetairianism could be practiced, but the beauty of this concept is that it can really look different for everyone. If you are making a commitment to limit your consumption of animal products, it all starts with small steps and consistent actions. With any goal or commitment, it’s important to remember your “why.” Prioritizing your why and reason for making a change in your life will help make it easier for you along the way.

If you’re looking to make this change and shift to a reducetarian lifestyle here are a few ways you can start:

Try incorporating more plant-based alternatives: We now live in a time where we have so many meat, egg, and dairy alternatives. Companies like Beyond Meat and Impossible Foods have created imitation “beef” and other animal products that could easily fool any carnivore. It’s not just these two companies that are dominating the meat alternative industry, there are many others that have great tasting and easy to make options for those looking to make a full transition or become more flexible with their diet.

Set small goals: As we’ve spoke about before, it’s important to eliminate an all or nothing mindset when choosing to reduce your animal product consumption. Instead, a great way you can get started is by setting small and realistic goals for yourself that you can commit to and feel good about. We highly recommend taking time to write out some of your reducetarianism goals, whether they be short-term or long-term. Once you’re clear on what fits into your lifestyle you can go full speed ahead and see how you feel making this new change in your life.

Plan ahead: Planning is so important, it ultimately sets you up for success. If you don’t currently plan your meals ahead of time, this is something that will become essential when you decide to limit your meat consumption. Choosing certain days of the week, such as Mondays and Wednesdays to eat more plant-based meals will help you know exactly what you need to buy and what to prepare. Think of it as a fun and exciting challenge, and who knows you might end up falling in love with eating vegetables all over again.

Learn how to make amazing plant-based dishes: This tip sort of goes hand in hand with the one above, planning ahead. There are so many amazing plant-based blogs and recipes online that make it super simple to incorporate more plant-based recipes into your lifestyle. Some of our favorite recommendations include: Minimalist Baker, Oh She Glows, and Pick Up Limes! Check them out for all the delicious plant-based things.

“The power of one, if fearless and focused, is formidable; but the power of many working together is better.” – Gloria Macapagal Arroyo

When I think of how we can change the world, I think about how it starts on an individual level, becaue we really do have more power than we think. If all of us took more small actions everyday towards the things that matter to us, it would create a ripple effect and we would begin to see results. A study from the Energy, Environment and Resources Programme says that if the entire U.S. population limited or stopped consuming animal products, 267,537 square miles—could be repurposed for the restoration of ecosystems and more climate-friendly farming. Currently as it stands the U.S. has one of the highest rates of meat consumption globally, but with more information coming out about the impact less consumption has on our earth, more and more people are becoming open to the idea of change. You may think you’re “just one person” so it won’t matter what you do, but it really does matter. If we all come together we can start to see the fruits of our labour and create a more sustainable planet, together.

December 20, 2021