Healthy Recipes

Checkered Cabbage Salad


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Red (purple) or white (pale green), cabbage is a delicious, crunchy leafy green when prepared right. You can wilt it in a pan, make cabbage rolls with it, and if you want to get fancy even make some sauerkraut! That’s for another post, in this one we’ll be making a checkered cabbage salad!

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Fitness

Dance Workout? Try it today


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Many people think that dance is just for fun and doesn’t really qualify as workout. Dance workout classes are becoming increasingly popular. Classes like Cardio Hip Hop and Zumba provide an amazingly rewarding workout in a fun and relaxed way.

dancing_workout

Let’s take a look at the real health benefits of taking up a dance workout class

ENHANCED MUSCLE ACTIVATION

Dancing is a full-body aerobic workout. As opposed to running or cycling, it doesn’t activate only your leg muscles, but different muscle groups in your body. Depending on the type of dance fitness class you choose, you will do different combinations of high and low-impact movements. Most dance classes require building your core, since it’s the part of your body that almost always works when you dance. Apart from that, the movements require you to alternate between using your legs, glutes or arms more. Whatever group of muscles you focus on in your dance class, the rest of the body is active as well!

MUSCLE TONING

Dance workout is excellent for muscle toning without using weights. It’s especially beneficial for firming and toning your legs, glutes and obliques. Check out different dance workout classes to see which one has the class that would fit your best. For example, some zumba  workouts typically include weights so you can build muscles in your arms, legs and glutes.

WEIGHT REGULATION

Dance workout is found to be as efficient at helping you lose weight as jogging and cycling.When you’re dancing, your heart rate goes up, and is kept at that level for a period of time. During the cardio dance workout, your body burns fat faster and easier. There are very few breaks during a dance fitness session, which is why this type of workout is among the most fat-burning ones.

IMPROVED BALANCE AND COORDINATION

Dancing workouts  requires a lot of different movements while maintaining posture. The more frequently you work out, the better body control your will gain. This is especially beneficial for aging adults who struggle with coordination as they age.

MEMORY BOOST

Apart from instilling grace, dance workouts can also help you age gracefully. The minute you start moving to the beat, the sensory and motor circuits in your brain are activated. Since it’s a new activity where you learn new steps and techniques, you activate your memory to integrate new knowledge with the existing one. All of these activities happen spontaneously when dancing and they do wonders for brain power.

Fitness, Wellness

Hypertension


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hypertension, hypotension, stress, blood pressureHypertension affects about 1 in 4 Canadian adults, and becomes more common as people age, resulting in many negative health implications. (June 2018) Recent studies are showing that the prevalence is increasing, and that the control rates for those with hypertension remain low. At any level of high blood pressure, the risks of cardiovascular disease are increased.  Cardiovascular disease are also related to the presence of other risk factors.  Evidence shows that endurance exercise training can reduce the rise in BP that can be expected in individuals with increased risk of developing hypertension.  Long term studies show that endurance training can have an average reduction of 5 -7mmHg in both systolic and diastolic BP with Stage I or II hypertension.

For hypertension control or overall cardiovascular risk reduction, or both it is recommended that individuals make the following lifestyle modifications:

  • weight loss if overweight
  • Limit alcohol intake
  • Perform aerobic physical activity, such as brisk walking for at least 30 minutes, most days.
  • Follow dietary guidelines, increased vegetables, reduced salt, saturated fats, etc.
  • Stop smoking

 

Adapted from ACSM’s Exercise Management for Persons with Chronic Diseases and Disabilities -Human Kinetics

http://www.heartandstroke.ca

https://www150.statcan.gc.ca

 

Fitness

Common gym clothing Mistakes


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Wearing the right clothing, with the right gear as well as practicing good hygiene, makes a difference between a productive workout session and discomfort or misery.

Jewel provides fitness instruction to client

Wear Moisture-Wicking Clothing

When you’re working up a sweat at the gym, stay cool and comfortable in moisture-wicking clothes. That is fabrics made of polyester and Lycra blends. They cost more than your regular cotton t-shirt, but will last longer, dry faster and keep you comfortable throughout your workout.  Wear a performance t-shirt that is designed to draw sweat away from your body and to the outer surface.

Wear Proper Fitting Clothing

Workout clothing that is too big is functionally worse to wear to the gym. Clothes that are too loose can be bulky and constrict your movement or can get in the way in different positions. Clothing that is too tight can feel restrictive and binding.  Choose materials, such as a nylon-elastane mix, that gives you freedom during exercise and provides a very comfortable fit without being too tight.

No Cologne/Fragrance in the Gym

Fragrances tend to linger and carry in closed environments, such as the gym. Your perfume-marinated sweat can induce headaches around the gym. Ensure your workout clothes are washed daily.

No flip-flops at the Gym

The footwear you choose for a workout should provide proper support and protection to your feet. Wearing appropriate footwear actually reduces your risk of injury and improves your physical performance. Choose shoes that provide the support you need for the workout of your choice. Make sure they fit you properly.

No Jewelry at the Gym

Get in the habit of taking off your jewelry and storing them in the locker or leaving them at home before a gym session.  Not only is jewelry unnecessary at the gym, it is unsafe. Whether you’re wearing chains, watches, bracelets or ring, you risk injuring yourself and damaging jewelry by banging metal against metal or snagging it on a machine.

Worried about the precautions at the gyms? Hire a personal trainer to make the journey easier.